Portion control

 

 

Primary Foods

 

 

Session #5

 

What is Primary Food?

Integrative Nutrition has a philosophy about food—it’s that everything we consider as a source of nutrition is really just a secondary source of nourishment.

The foods you eat are secondary to all the other things that feed you—your relationships, career, spirituality, and exercise routine. Those are the things we call primary foods.

All that we consider today as nutrition is really just a secondary source of energy.

Our lifestyle has enormous effect on our health and the health of our family.

Lets talk about all factors in our lifestyle that can create or deteriorate a healthy lifestyle.

In a recent conference I asked a group of about 200 participants "what does a healthy lifestyle mean to you?"

Most of the responses related to food and exercise. But there are other factors that do influence the health of your families life.

At the Institute for Integrative Nutrition, which is the largest nutrition school in the world based out of NYC,  they teach a concept known as ”Primary Nutrition”. Other non-related food categories under IIN’s Primary Nutrition concept included things like Relationships, Physical Activity, Career, Spirituality, etc.  So going back to the question at hand, Does eating healthy really make a difference?, you can clearly see that the answer is not a definitive yes or no…….I think the best answer comes from Integrative Nutrition.

The Integrative Nutrition pyramid depicts a balanced approach to nutrition: more high-quality, organic vegetables, fruits, complex carbohydrates, protein and water; less meat, milk, sugar and artificial food.

The pyramid is surrounded with the primary food circle, the parts of life that satisfy our hunger for living and create a balanced life.

Healthy relationships, a fulfilling career, regular physical activity and a spiritual practice are essential forms of nourishment.

When these “primary foods” are balanced, what you eat becomes secondary.

A healthy lifestyle is the sum of all parts; holistic in nature.

Let's take a look at the Primary Foods:

1. Relationships:

What is the healthiest part of your relationship with your family?

List each individual and write whatever comes to mind regarding your relationships.

 

2. Career:

How do you feel about your career? Is there anything about your career you would like to change? What is the best part of your career?

 

3. Spirituality:

We are not talking about religion only spirituality. Are you spiritual? How do you feel about spirituality?

What are some ways you can become more spiritual?

 

4. Exercise Routine:

How do yo feel about exercise? What is it that you like about exercise? What is it you don't like about exercise? How much time do you spend exercising?

There are no right or wrong answers here. This exercise was merely used to open up your true feelings about Primary Foods. Primary foods can sabotage your secondary foods so it is important that you understand your true feelings regarding your mindset toward  your  career, relationships, spirituality and exercise.

Remember -An unhealthy lifestyle means more illness and more expense to treat those illnesses. This means a bigger burden on an already challenged healthcare system. Poor health also means more time lost at work, less quality recreational time, and even shorter lifespan. But the people in this modern day have a mindset that takes good health for granted. One can suffer from years of aches and pains, and would just ignore them, and then feel so surprised when one finds out one has developed a serious chronic disease. Majorities would usually leave their health to the hand of the doctors, relying on the advance medical technology, medical drugs when the fall sick. We have the choice to live a healthy lifestyle, but many chose to live just for today, enjoy life, and most of the time end up suffering in pain with chronic diseases and illnesses.

After reading this webpage, you may want to try making some changes, embracing a lifestyle of better health and wellness,you have to realize that, in health, there isn't a 100% one-size-fits-all approach. Nobody knows your own body better than you do. You will thus have to customize your own lifestyle to your own unique needs and preferences through a certain degree of experimentation. To do this, you will also have to learn to listen to your body.

Creating health is simple, but it sure isn't easy. In fact, it is sometimes hard work, and it definitely takes perseverance, discipline and determination, since temptations are everywhere. Do realize that, often in adopting a healthy lifestyle a holistic approach must be taken, and it’s not just about taking one substance or doing one thing to cure a condition or obtain perfect health.

For more information on Integrative Nutrition email me or check out http://www.Integrative nutrition.com

Prehab or Rehab?

 

 

 

 

Injuries are a part of the game, but what if you could purchase an insurance policy or training that would eliminate future injuries from happening.

Prehab programs range from dynamic warm-ups specific to gender and age to training programs that address specific needs of the individual and sport to recovery protocols that speed the process of the body recovering from training stimulus.

While we realize that you are not able to eliminate all injuries, this type of training has proven to prevent injuries from occurring.

Here are a couple examples from real athletes:

1.  Male, age 13:

Situation: Had a small twinge in his lower back.  Not major, just once in a while.  The normal answer to these pains is to rest for a couple days and then the pain will dissipate.

Process:  After an initial appointment with Dr Sandell from Spine and Sports Institute, the diagnosis was the start of a tropism in his lower back

Solution:  Three appointments with the Doc and a specific flexibility and strength program focusing on his hips and glutes.  Three weeks later... He was pain free and did not miss any practice time or games.

2.  Female, age 14:

Situation:  With continued rise in ACL injuries in females on the radar, an insurance policy of prehab training might be worth the time and expense.

Process: Have her complete an Athlete Functional Test with a sports physician. The test results show that she was quad dominate and has valgus knee.

Solution:  ACL prevention warm-ups and workouts twice a week and then continuing workouts specific to her needs. And best of all, no injuries to date.

Biography:



 

Stephen McCarthy, Director of The McCarthy Project, he has worked with over 10000 athletes with an emphasis on the youth athlete. He has researched and developed innovative training techniques for over 10 years. His athletes have received college scholarships and played professionally, as well as, won state championships and national championships. Visit www.themccarthyproject.com or email me at mccarthy@themccarthyproject.com

Power Food: Chard

 

 

Chard has been bred to have highly nutritious leaves at the expense of the root (which is not as nutritious as the leaves). Chard is, in fact, considered to be one of the healthiest vegetables available and a valuable addition to a healthy diet (not unlike other green leafy vegetables).

Let Us Plan Your Weekly Meals!

 

Fit American Families' Meal Planning service is called ...Cooking Lessons from Home.

With our team of chefs, nutritionists and health coaches, we will help you navigate the world of contradictory nutrition and the overwhelming task of selecting the healthiest recipes for your family. Our recipes are based upon real food, food that you can identify and pronounce, that's it... nothing fake, nothing from a chemical laboratory, no preservatives, no artificial coloring, no additives, we believe you should know what you and your family are eating.

 

Cooking Lessons from Home  was created in 2008 when my kids left for college. Like most parents, I was concerned that my kids weren't eating well, they seem to get sick a lot, they were tired and spent a lot of money on take out foods, well some of this is to blame on college life...but if your body does not get the proper whole food nutrition it needs, it simply cannot be healthy. One day my son called me from the grocery store, he said he was tired of eating packaged foods and fast foods, (SAD...yes it is sad too, but SAD is the Standard American Diet) and asked me what he should make for dinner that was healthy… at that moment I knew I could help him and many other kids just like him. I began to send him healthy recipes, with easy to follow directions and ingredients that were within his budget, organically  my website began to grow... family members, friends that work full time, even my tennis friends were asking me to help them plan healthy menus for their families, and deeply rooted, here we are today. My hope for this menu planning service is to share the importance of proper nutrition and how to make real food a part of your life. So clean off the kitchen table we are bringing our families back home to eat and to enjoy each others company and to feel good knowing that your family is eating healthful foods.

 

Wishing you and your family the very best,

Kimberly Wechsler

Integrative Nutrition: Circle of Life

Lesson #4

Our lifestyle has enormous effect on our health and the health of our family.

Lets talk about all factors in our lifestyle that can create or deteriorate a healthy lifestyle.

In a recent conference I asked a group of about 200 participants "what does a healthy lifestyle mean to you?"

Most of the responses related to food and exercise. But there are other factors that influence the health of your families life. If one of these other factors are out of balance in your life, it will effect your health.

I think the best answer comes from IIN. I am proud to say that I am a graduate of The  Institute for Integrative Nutrition, which is the largest nutrition school in the world based out of NYC.  We are taught a concept known as ”Primary Nutrition”.

The Circle of Life is an Integrative Nutrition exercise that helps you examine a variety of areas of your life, in order to determine which primary foods you are missing the most.This exercise will help you to discover which primary foods you are missing the most. The Circle of Life has 12 sections. Look at each section and place a dot on the line marking how satisfied you are with each area of your life. A dot placed at the center of the circle or close to the middle indicates dissatisfaction, while a dot placed on the periphery indicates ultimate happiness. When you have placed a dot on each of the lines, connect the dots to see your circle of life. You will have a clear visual of any imbalances in primary food and a starting point for determining where you may wish to spend more time and energy to create balance and joy in your life.

The Circle of Life has 12 sections including Spirituality, Confidence, Education, Career, Finances, Health, Physical Activity, Home Cooking, Home Environment, Relationships and Social Life.

By completing the Circle of Life, you will have a clear visual of any imbalances in primary food. Use this as a starting point for areas where you may wish to spend more time and energy to create balance in your life.

 

 



 
© 2011 Integrative Nutrition

For more information on Integrative Nutrition go to http://www.integrativenutrition.com

or call 877-730-5444

 

Ready to Start Training? Technique and Coordination First.

 

 

 

Over the years, I have come across many training philosophies related to training young athletes and the question always comes up. When should they start working out?  The answer is sooner than you think, but take your time and build them slowly.

The American Academy of  Pediatrics  states that as long as the weights used are not maximal or close to an athlete’s 1 repetition maximum, strength training is safe for young athletes. The Mayo Clinic even weighed with the following statement, “strength training, not weightlifting. “

Here are a couple additional observations, the Russians trained young athletes to perfect movements without weight.  That’s right.  No weights until they perfected the lifting movements.  This lasted up to two years for some.  So bodyweight and coordination training until the athlete has a high level of proficiency completing each exercise is your best bet.  An example of coordination training would be completing a footwork drill on the agility ladder, juggling one ball, and doing math all at the same time.  Your athlete’s coordination and awareness of their body will be challenged, but place a low amount of stress on the athlete’s body.

Secondly, one of the big trends nowadays is the use of plyometrics (i.e. the shock method.)  Some athletes are not ready for this method of training.  It is too aggressive.  How do you know?  Athlete’s will start to have naggy-type injuries. More times than not, if you stop the plyometrics, no more nagging injuries.  Somebody might say that all the other teams are doing it or I read that plyometrics make athlete’s skate faster.  That is a true statement, but the goal is for your athlete to love the game, play pain free and develop the speed over time.   One of our athletes started training when he was 9 years old, but he was always getting these nagging injuries, like knee problems, hips hurting, etc. So we held off the plyometrics portion, but continued training.  We followed a disciplined training program using the methods mentioned. When he turned 15, we came back to the complete strength program, including plyometrics. He has increased his dead lift, back squat, and bench press by almost 20-25% in only 4 months.  And now he is stronger than athletes that are 2-3 years older than him.  He is pain-free, no injuries and loving life.

Allow your athlete’s the time to grow and learn where their bodies are in space. Add weights when the time is right.  The end result will be a much happier athlete and save their bodies undo wear and tear.

 

 

Biography:

Stephen McCarthy, Director of The McCarthy Project, he has worked with over 10000 athletes with an emphasis on the youth athlete. He has researched and developed innovative training techniques for over 10 years. His athletes have received college scholarships and played professionally, as well as, won state championships and national championships. Visit www.themccarthyproject.com or email me at mccarthy@themccarthyproject.com

Be Mindful

Live in the Moment

It’s so cliché, but so important. Living in the moment is truly living.

When you focus too much on the past or the future, you let your life slip by without living.

And the unfortunate thing is that mindful living is hard! I know I haven’t mastered it yet. It requires ongoing practice.

Here are some ways to practice mindfulness throughout the day:

• Be mindful as you wake up and get out of bed. I try to remember to smile every morning to set the tone for the day.


• Be mindful when you exercise. It’s tempting to multitask on the treadmill (I do it!). However, exercise is a great time to really be in the moment. Focus on your breath and your surroundings. If your mind wanders, gently bring it back to the present.


• Be mindful when you shower. It’s a great time to give your body some love. Just the other day, I got out of the shower and couldn’t remember if I had washed my hair. If I had been mindful, I would’ve known.


• Be mindful when you eat. Eating slowly, chewing carefully, and setting down the fork between each bite has great health benefits. Focus on the smells and textures and colors. Enjoy each bite.


• Be mindful when you drive. I see so many distracted people behind the wheel (again, I’m guilty of this as well). Defensive driving is mindful driving. Be aware of your surroundings. Don’t do anything else while you drive (that’s why we have voicemail!).


• Be mindful when you interact with others. Whether you’re in a business meeting, on a date, or talking to your child, be fully present. Don’t look at your phone every two minutes. Look at the person you’re talking to and really listen to what they are saying. Kids can tell when you’re not paying attention and will call you on it. Take their advice.


• Be mindful when you work. Perform every task with intention. Avoid distractions by turning off email and IM. You’ll be amazed how much faster you can get things done.

Fit Living Everyday!

 

 

 

Meet a Fit American Families

Jennifer and Sal Lazar from Texas

I get frustrated that we have to call it "exercise".  I think of it as fit living, or just normal everyday activities.  "Conveniences" have taken away so many things that we used to use our bodies to do.  For example, carry your groceries.  By using canvas bags that hold a lot, I can usually get all my shopping in two bags and carry them to the car.  I use my core and arm strength - and it strengthens bone density to carry the extra weight.  I don't really think of that, I just carry them to the car.  Take the stairs instead of the elevator or escalator.  Park a few aisles further and walk.  Send the kids to the neighbors on their bike (why do parents drive their kids everywhere?? when the distances are not far and they could walk or ride a bike?).   Who started driving their kids to school now we all have to do it?  Buy an apple instead of cut up apples slices in a bag of chemicals.  Whatever happened to cut orange slices after soccer or football practice?  Now it is pre-packaged junk food that is supposed to be nutritious?  What parent started bringing that junk?  Kids used to have a blast making orange smiles - AND give their bodies what they need after physical exertion - now they eat junk provided by parents.

And parents these days don't have a clue.  Yesterday I was in line at a buffet (after a golf tournament) and the lady behind me said she was skipping the salad.  I said jokingly, "to save the calories?"  (and eat the chocolate cake at the end of the buffet).  She said "yes!  you know salad has no nutritional value!"  She probably doesn't eat fruit either because of the sugar.  HA!  My son is on the ketogenic diet and I have the calories and nutritional content of almost every food because I must calculate a very specific ratio for every meal.  Fruit and salad have next to no calories - when compared to a piece of bread, or scoop of rice, or bowl of pasta (not even counting cookies, cakes and such).  The general public has no clue.  And fat!  Oh, the fat phobia.  Fat is what is missing from our diets (I contend)!  We NEED it!  Yes, it should be good fat, but we are so fat-phobic we buy fat-free peanut butter, and fat-free dressing when nut oils and olive oil should be consumed by the tablespoons.  We have simply replaced fat with sugar and look where it has gotten us.

My son gets so frustrated with me but I read every label.  If it has HFCS, I won't buy it.  Period.  He knows, and will find something else.  I look for products with ingredients that I can read.  If you can't read it, you shouldn't eat it.  The produce area has no labels.  We should shop on the exterior of the store and stay out of the aisles.  I am sure you have heard that before.

The Standard American Diet (S.A.D.)

The "Standard American Diet" (S.A.D.) is a similar term, specifically used to describe the stereotypical diet of Americans. The typical American diet is about 50% carbohydrate, 15% protein, and 35% fat  which is over the dietary guidelines for the amount of fat (below 30%), below the guidelines for carbohydrate (above 55%), and at the bottom end of the guidelines for the amount of protein (above 15%) recommended in the diet.

If you were to list the factors that increase the risk of cancer, heart disease, stroke, intestinal disorders – just about any illness – the standard American diet has them all:

• High in animal fats


• High in unhealthy fats: saturated,      hydrogenated


• Low in fiber


• High in processed foods


• Low in complex carbohydrates


• Low in plant-based foods

The striking fact is that cultures that eat the reverse of the standard American diet – low fat, high in complex carbohydrates, plant-based, and high in fiber – have a lower incidence of cancer and coronary artery disease (CAD). What's even more sad is that countries whose populations can afford to eat the healthiest disease-preventing foods don't. The United   States has spent more money on cancer research than any country in the world, yet the American diet contributes to the very diseases we are spending money to prevent.

As Americans we eat too many ‘industrial foods.” – food that is made within a food lab and not by Mother Nature. Two things that I think are most lacking in the American diet are good, healthy fiber and good, healthy green foods. As a country we need to shift our mindset from quick, cheap and easy foods to foods that are healthy for our body on a cellular level, foods that can reduce our chances of cancers and other diseases, and provide us with energy.

Everything comes with a price. The price we are paying for these unhealthy convenience foods is damage to our health and the health of our family. I want to teach you ways of implementing a whole-based foods into your healthy lifestyle that are tasty and easy to prepare.

To learn more about the healthiest meal plans for your family, check out www.CookingLessonsfromHome.com  and sign up for the “New American Diet.”

Know Your Labels

 

 

 

 

Organic

According to Huffington Post’s contributor Robyn O’Brien, “the term ‘organic’ refers to foods grown and processed without chemical toxins, artificial ingredients, chemical preservatives or ionizing radiation.” The U.S. Department of Agriculture regulates the guidelines for organic foods. For a food to be labeled “organic” it must be have at least 95 percent organic ingredients. Organic foods are made without harmful pesticides, fertilizers, antibiotics or synthetic hormones.

According to O’Brien, a recent study found that organic foods can actually boost one’s immune system, improve sleeping habits and reduce the risk of cancers and heart disease. So what does this mean for your grocery cart? Purchasing organic milk or eggs means that the products came from animals that were not given antibiotics, drugs or synthetic growth hormones. Organic bread, cereal and grains were grown without the use of pesticides.

So, what does this mean for your wallet? Organic foods tend to be more expensive and can even cost up to 50 percent more than non-organic products. If the higher cost is keeping you from buying organic, consider the products that are most important to buy organic: apples, celery, sweet bell peppers, peaches, strawberries, spinach, nectarines, grapes, lettuce, cucumbers, blueberries and potatoes.

Natural

The USDA regulates the term “natural” only in meat and poultry products. In this context, the label means these products contain no artificial substances or additives- excluding genetically modified organisms. “Natural” on other foods and products mean that it is free of added colors, artificial flavors and synthetic substances. However, the FDA does not have a set guideline for the term. Some companies use the term “natural additives” for high fructose corn syrup. The bottom line here is that something claimed to be “natural” isn’t necessarily good for it. The food can still be loaded with sugar, fat and calories. The only way to get around this trap set up by marketers is to read the ingredient list and nutrition facts carefully.

Whole

A “whole” food is a food that is in its pure and natural form with nothing added to it or taken from it. Think about a potato. A potato is a whole food. Mashed potatoes have been baked, pounded, and mixed with butter and sugar. You can’t find mashed potatoes in nature. Whole foods are the opposite of processed foods. Some examples of whole foods include fruits, vegetables, grains, nuts and seeds. It is important to include many whole foods into your everyday diet to maintain a healthy lifestyle.

Raw

The raw food diet seems to the latest craze in the world of health foods. For a food to be considered “raw” it must not be heated above 115 degrees Fahrenheit. This means no foods are cooked. It is mostly a plant-based diet. The idea behind the raw food diet is that many nutrients and enzymes are destroyed from the heat of the cooking process. Many foods are in their most nutritious state when raw. However, this diet ignores the notion that some foods become more nutritious after they have been cooked. For example, biotin, a nutrient that gives us healthy hair, nails, skin and bones, is activated when eggs are cooked. Raw eggs don’t have the benefits of biotin. The raw food diet has recently been a topic of discussion; a study revealed that an all-raw food diet doesn’t provide enough energy to support the human brain. The bottom line here is to recognize the health benefits of eating raw foods, but like everything else, we shouldn’t get carried away with an exclusive fad.

Gluten-Free

Gluten is a protein found in wheat, rye and barley. Products like bread, grains, cake, pasta, cookies, sauces and snack foods typically contain gluten. However many foods have hidden sources of gluten. Gluten can be found in many natural or artificial additives. Those diagnosed with celiac disease or gluten sensitivity should follow a gluten-free diet, but should be done so under the supervision of a doctor.

The gluten-free diet has become a trend among celebrities who have not been diagnosed with celiac disease or gluten sensitivity. Some have tried the diet just to lose weight. The bottom line here is that some gluten-free foods are higher in calories than the originals. Many gluten-free products are packed with sugar and fat. Unless you are avoiding gluten for health reasons provided by your doctor, you’re better off sticking to a traditional, balanced diet. For more information about celiac disease and the gluten-free diet, visit www.celiac.org. Be sure to consult a doctor or nutritionist before beginning any new diet plan and before eliminating any major food group from your diet.

 

Consumer Ally columnist Mitch Lipka points to the 158-page “Food Labeling Chaos” report from the Center for Science in the Public Interest that identifies several misleading labeling tactics used by food companies. Here are six common but misleading claims included in the C.S.P.I. report.

Lightly-sweetened: Cereal packages often contain the phrase “lightly sweetened” to suggest less sugar. The Food and Drug Administration has regulations concerning the use of “sugar free” and “no added sugars” but nothing governing the claims “low sugar” or “lightly sweetened.” “WhetherKellogg’s Frosted Mini-Wheats Bite Size is lightly sweetened should be determined by federal rules, not the marketing executives of a manufacturer,” says the C.S.P.I. report.

A good source of fiber: A number of food marketers now claim their products are a good source of fiber, but C.S.P.I. notes that often the fiber doesn’t come from traditional sources — whole grains, bean, vegetables or fruit — known to have health benefits. Instead, food makers are adding something called “isolated fibers” made from chicory root or purified powders of polydextrose and other substances that haven’t been shown to lower blood sugar or cholesterol.

Strengthens your immune system: Through “clever wordsmithing,” food companies can skirt F.D.A. rules about health claims and give consumers the impression that a product will ward off disease, notes the C.S.P.I. report. Ocean Spray Cranberry Juice claims to “strengthen your immune system with a daily dose of vitamin C.” Green Giant offers an “immunity blend” of frozen vegetables. Nestle’s Carnation Instant Breakfast says it contains “Antioxidants to help support the immune system.”

Made with real fruit: Often the “real fruit” is found in small quantities and isn’t even the same kind of fruit pictured on the package. Tropical fruit flavored Gerber Graduates Fruit Juice Treats show pictures of fresh oranges and pineapple. But the main ingredients are corn syrup, sugar and white grape juice concentrate. Betty Crocker’s Strawberry Splash Fruit Gushers don’t contain strawberries — just pear concentrate.

Made with whole grains: Many products make a whole grain claim even though they often contain refined flour as the first ingredient and the amount of whole grains are minimal. The C.S.P.I. reports that the package of Keebler’s Townhouse Bistro Multigrain Crackers boasts they are made with “toasted whole wheat,” but the ingredient label shows the crackers contain more sugar than whole wheat.

All natural. Although the F.D.A. has issued several warning letters to firms making misleading “all natural” claims, the agency has never issued formal rules about the term, C.S.P.I. says. As a result, some products containing high fructose corn syrup claim to be “all natural.” One example is Minute Maid Premium All Natural Flavors Berry Punch. “Though glucose and fructose certainly occur in nature, the chemical conversions of cornstarch should not be considered natural,” writes C.S.P.I.

WHAT DOES "LOW" REALLY MEAN?

Q: When a label says "low" in something, it must mean it's pretty healthy, right?

A: Not so fast. Bonnie says, "Products that are low in one thing could be high in another, creating a food that's not all that low in calories." When manufacturers lower the fat in a food, many times the sugar content increases, adding calories back in. In this case, it's not uncommon to see a 10 or 20 calorie difference per serving, which likely won't add up to much in the long run.

WHAT TO LOOK FOR IN FOOD LABELS

Q: Since the Percent Daily Values (% DV) and calories seem straight forward, can I ignore the rest of the label?

When something seems too easy to be true, it probably isn't true. Bonnie points out that "the Daily Values found on food labels are based upon consuming an average diet of 2,000 calories per day." Since for many women a weight loss diet means only 1,200 to 1,800 calories, some of your goals should be lower, such as for total fat, saturated fat and carbohydrates. While 2,300 milligrams is the current DV for sodium, many experts believe that 90 percent of Americans should be eating much less than this to decrease their risk of stroke, kidney disease and high blood pressure.

THE HIGH FRUCTOSE CORN SYRUP DEBATE

Q: First, I heard that high fructose corn syrup causes obesity. Then I heard its okay. Which is it?

The jury is still out on this one. "Although high-fructose corn syrup (HFCS) is far from healthy, it is not the only culprit. Sugar provides about the same amount of calories." She also believes that "the reins need to be pulled in on all products that contain a lot of HFCS and sugar that are low in nutrient value and high in calories." These products can mean anything from sugary drinks, candy, ice cream, granola bars and a variety of commercially-made sauces.

UNDERSTANDING THE DIFFERENT TYPES OF FATS

Q: Since avocados, nuts and olive oil are higher in fat, do I need to avoid these in order to lose weight?

A: In a word, no. "The goal is to choose foods higher in unsaturated fat (monounsaturated fat, polyunsaturated fat), lower in saturated fat, and with no (that's zero) trans fat." Avocados, nuts and olive oil fall into the mono- and polyunsaturated fat category and are nutrient rich in other vitamins, minerals and antioxidants. Since they are more calorically dense than most fruits and vegetables, portion control is key. One-fifth of a medium avocado, 1/4 cup of nuts, and a couple teaspoons of olive oil are reasonable portions that can fit into most diet plans regularly.

 

 

Misleading food labels continue to dupe consumers with keywords and bold statements that feed into people’s dietary needs and weight loss goals. This doesn’t mean all food labels are lying because plenty of products are “fat free” or made with “real fruit,” but what about the other nutritional facts or ingredients? Unfortunately, the FDA does not regulate all food labels and cannot keep food manufacturers from using clever wording to avoid a potential lawsuit. What you can do is read the nutritional facts and ingredients list to find the truth behind the fancy wording and manipulative marketing. Here are 10 misleading food labels to look out for:

• “Zero grams trans fat”
  
  Since trans fat have become the ultimate no-no in today’s diet, many companies have cut trans fat from their products. However, it has led way to a manipulative marketing move to promote 0 grams of trans fat, without indicating the product’s level of saturated and total fat. Food labels know people are looking for the label that says “0 grams trans fat,” but they may skip over the saturated and total fat amount, which is just as important.


• “All natural”
  The “all natural” stamp is one of the most abused and misleading food labels used by food manufacturers today. Many of these so-called “all natural” products use citric acid, high-fructose corn syrup and other unnatural additives, but still get to bear that positive label. Always check the ingredients list to know exactly what’s in your food.


• “Whole grains”
  Chances are you’ve seen the label, “Made with Whole Grains,” pop up on bread, crackers or rice products now more than ever. The reality is that many of these whole grain products are actually made with refined wheat flour and maybe a small percentage of whole grains. In order to check the validity of the whole grains label, check out the listed ingredients. Unless “whole grains” is one of the first ingredients on the list or if you see “enriched wheat flour,” it’s likely that your product contains a small percentage of whole grains.


• “Fiber”
  Food products that contain fiber has become a growing trend in the food industry because consumers are looking for foods that are going to keep them fuller for longer, help regulate their digestive systems and lower their blood sugar. Shoppers might see their favorite cereal bar or yogurt is labeled “a good source of fiber,” but they won’t see where the fiber comes from listed anywhere. Many of the products you find with the label “contains fiber” actually contain isolated fibers, like inulin, maltodextrin, pectin, gum and other purified powders that are added to boost the not-so-fibrous foods.


• “Light”
  When a food label says “light” as in “extra light olive oil,” consumers are misled to think that a product is light in fat or the fat content has been cut in half. Unless the product says reduced fat, “light” is generally referring to a lighter color of the original product, such as light-colored olive oil.


• “Heart healthy”
  Many of today’s foods claim to be “heart healthy,” but don’t have FDA approval or scientific evidence to support such bold claims. These types of “heart healthy” labels mislead consumers into thinking they will improve their heart health by eating this particular food. Considering that heart disease is the number one killer in America, this food label is dangerous to promote if it’s not true.


• “Low fat”
  The label “low fat” can be very misleading to consumers because, while it may be low in fat, it may also be loaded with sugar or sodium that won’t be highlighted. In addition, manufacturers are playing into people’s awareness of fats and efforts to lower their fat intake by advertising exactly what they’re looking for. Don’t be fooled by a “low fat” food label without examining the rest of the nutrition facts, and making sure that the product is well-balanced and healthy in its other areas.


• “Low sugar”
  Just like “low fat” indicators, “low sugar” food labels are misleading for consumers because it plays up one nutritional factor to downplay a not-so-healthy factor, such as a high amount of calories, sugars or fat. Manufacturers also get around saying “contains sugar” by saying “lightly sweetened” or “no sugar added,” but you have to look at how much sugar is in each serving to know for sure.


• “Free range”
  The “free range” food label can be found on meat, dairy and eggs at your local grocery store, but this progressive way of farming is not always as it seems. What consumers may not know and won’t see on their “free range” foods is that the USDA regulations only apply to poultry. Therefore, “free range” beef, pork and other non-poultry animals were fed grass and allowed to live outdoors, but their products are not regulated by the USDA. Another misconception consumers have about “free range” is that these products are also organic. Unless it’s labeled free range AND organic, free range animals may be fed nonorganic fed that could contain animal byproducts and hormones.


• “Fresh”
  The “fresh” food label can be very misleading to consumers, by making them think their chicken was killed the day before, or their “freshly squeezed” orange juice was prepared that day. The label “fresh” simply means that it was not frozen or is uncooked, but many of these products are allowed to be chilled, kept on ice or in modified atmospheres to keep them from spoiling.

 

 

reference:

Huffington Post

New York Times

http://www.sheknows.com/health-and-wellness/articles/817710/4-Food-label-myths-debunked

http://www.mastersinhealthcare.net/blog/2010/10-misleading-food-labels/

Get Enough Sleep

Sleep is important. We can’t live without sleep. And, sadly, most of us don’t get enough sleep.

This affects everything from our mood to our ability to concentrate to our driving.

If you have trouble getting enough sleep, consider trying some of these sleep strategies:

• Keep a consistent bedtime and wakeup time – even on the weekends


• Avoid electronics for at least one hour before sleeping


• Don’t eat or drink alcohol right before you go to sleep


• Create a relaxing bedtime routine

Practice relaxation techniques if you have trouble turning off your mind at night

Fit American: John Drury

 

 

 

My name is John Drury and I am a forty two year old father and husband from Cincinnati Ohio and this is my weight loss story. On February the fifth two thousand and eleven I entered a local radio stations biggest loser contest and was chosen to be a contestant. It was a ninety day contest and I came in a close second place losing fifty four pounds. I started the contest weighing three hundred and eighty six pounds and ending the contest at three hundred and thirty four pounds. I am a over the road truck driver and the contest really gave me the push I was searching for. I was provided a personal trainer and a nutritionist was provided.

I always loved dancing going back to my teenage years and when I lost the weight I found zumba at the gym I was working out at. I attended zumba classes three to five times a week along with tread mill and stationary bike. The weight just kept falling off week after week. Going into the new year of two thousand and twelve I was down eighty pounds and heading to Akron Ohio to be certified in teaching zumba classes and becoming a instructor. I started teaching my own class the first of the year with many people attending and really loving the class. I continued driving over the road working seventy hours a week and teaching zumba classes on the weekends. My motto for continuing to lose the weight well after the contest was no excuses.

I am now down one hundred pounds down and it's the one year anniversary of the contest. I am feeling more and more confidant as a dance fitness instructor and wanting to branch out on my own. I love hip hop music and that's what I prefer to dance too. Well it turns out a lot of my students prefer to dance to that type of music as well. So right around the time of my one year anniversary for the contest, I decided to create Big Johns Dance Fitness. Easy to do dance fitness moves to really fun familiar music. I am now paying it forward and inspiring and motivating people to lose weight and live happier healthier lives.

The old me is dead and gone and I am eating right, drinking water and feeling like a million bucks. I am preparing my meals both on the road and at home. Counting and keeping track of my calorie intake day in and day out. I am pushing myself harder than I have ever pushed myself before. I am starting to learn that feeling uncomfortable is ok when it comes to pushing myself. I am now starting to feel comfortable with feeling uncomfortable. This is my breakthrough in weight loss. I am learning day by day on this journey exactly how my body works. How my metabolism works and burns fat, and how to feed that metabolism multiple times through out the day. I am learning not to eat past a certain time in the evening. I try not to eat past eight o'clock. I am learning that breakfast is the most important meal of the day, making sure I start the day with plenty of protein.

The old me is dead and gone and I am finally after forty two years stepping out of the box and breaking all stereo types when it comes to dance fitness and especially teaching dance fitness. After forty two years I have found my purpose in life. I have found my calling in life. This is what I was meant to do. I was meant to pay it forward through dance fitness regardless of size age gender or appearance. My goal is to one day make a dance fitness DVD helping millions of obese men and women all over the world. I am here to tell anyone out there reading this that if I can do it anyone can do it. KEEP BELIEVING!

BIG JOHNS DANCE FITNESS information and contacts: drurydrury1150@aol.com ......YOUTUBE CHANNEL (thedrury1150).......The BIG JOHNS DANCE FITNESS RADIO SHOW (blog talk radio).......FACEBOOK (John Drury weight loss journey)

4 Simple Steps to Start the Exercise Habit

 

 

Post written by Leo Babauta. Follow me on Twitter.

I have to admit that I have my ups and downs with the exercise habit.

So I know that it’s not the easiest habit for most people, and most people’s experiences consist of starting and stopping and starting again. Which is fine — don’t beat yourself up about it. The important thing is starting again.

I’ve written before about how to build the exercise habit (and even have a guest post on it), but today I thought I’d revisit the topic for those who still have trouble.

The Main Problems
So why do most people have trouble making exercise a regular habit? Well, there are probably a number of factors, but here are the main ones as I see it:

1. Too difficult. People set out with a lot of ambition and enthusiasm, and start out with a big goal. “I’m going to go to the gym for an hour a day!” or “I’m going to run 30 minutes every day!” The problem is that the goal is too difficult to sustain for very long. You can do it for a few days, but you soon run out of energy, and it becomes a drag to do it.


2. Too many goals. Often we set out to do too much. We want to run, and lift weights, and eat healthy, and quit sweets, and stop drinking soda. Well, those are multiple goals, and you cannot focus on the exercise habit if you’re trying to do all the others at the same time. Or we might start with one goal, but then get caught up in another goal (to stop procrastinating, for example), and lose our focus on the first one.


3. Not enough motivation. It’s not a lack of discipline, it’s a lack of motivation. The most powerful motivators, in my experience, are logging your habit and public pressure. There are many others that help as well.

The 4 Simple Steps
So how do we solve those problems? Keep it simple. Here are the 4 simple steps to start the exercise habit (and keep it going). I should note that you can use these 4 steps to start any habit.

1. Set one easy, specific, measurable goal. There are several keys to setting this crucial goal:
   
   
   
   • Written: Write this down. Post it up. If you don’t write it down, it’s not important.
   
   
   • Easy: Don’t — DO NOT — set a difficult goal. Set one that is super, super easy. Five minutes of exercise a day. You can do that. Work your way to 10 minutes after a month. Then go to 15 after 2 months. You can see what I mean: make it easy to start with, so you can build your habit, then gradually increase.
   
   
   • Specific: By specific, I mean what activity are you going to do, at what time of day, and where? Don’t just say “exercise” or “I’m going to walk”. You have to set a time and place. Make it an appointment you can’t miss.
   
   
   • Trigger: I recommend that you have a “trigger” right before you do your habit. For example, you might always brush your teeth right after you shower. The shower is the trigger for brushing your teeth, and because of that, you never forget to brush your teeth. Well, what will you do right before you exercise? Is it right after you wake up? Right after your coffee? Right when you get home? As soon as you take off for lunch? A trigger that you do every single day is important.
   
   
   • Measurable: By measurable, I mean that you should be able to say, definitely, whether you hit or miss your goal today. Examples: run for 10 minutes. Walk 1/2 a mile. Do 3 sets of 5 pushups. Each of those has a number that you can shoot for.
   
   
   • One goal: Stick to this one goal for at least a month. Two months if you can bear it. Don’t start up a second goal during that 30-day period. If you do, you are scrapping this goal.
   
   
   
   


2. Log it daily. This is the key habit. If you can log your workout, you will start to see your progress, and it will motivate you to keep going. And you have to make it a habit to log it right away. Don’t put it off, and say you’ll do it before you go to bed. As soon as you’re done working out, log it. No exceptions. And don’t make the log complicated — that will only make you resist doing the log. Just the date, time, and what you did.


3. Report to others. I think this is key. You can do it on your blog, on an online forum, with your spouse, or friends or family, or a workout partner, or a coach, or a group, or a class. However you set it up, make it part of the process that you have to report your daily workout to other people. It could be using an online log, or on a forum, or through email, or the phone, or just by telling your co-workers what you did this morning. But be sure that they know your goal, and that you are going to report to them, and be sure that they are expecting it every day.


4. Add motivation as needed. The first three steps might be enough for you to get the habit going. But if not, don’t just give up. If you miss two consecutive workouts, you need to look at why, and add a new motivation. Rewards, more public pressure, inspiration, whatever it takes. Read this article for more on this. You can add one additional motivator, and then see if it works. If you miss two more consecutive workouts at any time, add another motivator. And so on, until the exercise habit sticks.

What we can learn from a Bumblebee

 

 

A bumblebee, even before sucking the nectar from a flower, creates an enchanted atmosphere of joy and delight as it hovers and hums and dances around the flower. It takes very little nectar from one flower and then moves on to another. It actually gives more to the flower than takes from it. It sings a song of cheerfulness and happily pollinates the plants, thus helping them to prosper. This clearly demonstrates the art and the joy of giving. One should accept, only if one can give back. It is important to keep the interest and the well being of others in mind as it goes a long way to create genuine relationships.

This is how we can enrich each other’s lives.

Story from Dr K's forthcoming book- Inner Spirit of Laughter

Power food: Celery Root

 

 

 

A number of vitamins and minerals are present in celery root, most notably vitamin C, potassium, and phosphorus.

Celery root, also known as celeriac, is just what its name claims it to be: the root of the celery plant. This ugly brown hairball of a vegetable has a mild, celery-like flavor with a starchy, rather potato-like texture. It's a surprising but winning combination. With "root" in its name, celery root is obviously a root vegetable. That means that it stores well, making it a real treat for local eaters in fall and winter.

When picking out celery root to eat, look for firm tubers without fleshy spots or discolorations. Smaller roots will taste better, while larger roots are woodier and more suitable for roasting or long stewing. In flavor, the root resembles a concentrated version of celery, with a spicy hint Smaller roots will taste better, while larger roots are woodier and more suitable for roasting or long stewing. In flavor, the root resembles a concentrated version of celery, with a spicy hint of parsley. Celery root can be used in any recipe that calls for celery, and a variety of others as well. It can be stored in the fridge in a brown paper bag with stems trimmed for approximately one week before use. Celery root can be used in any recipe that calls for celery, and a variety of others as well. It can be stored in the fridge in a brown paper bag with stems trimmed for approximately one week before use.

FOOD ALLERGIES: THE FOOD – BODY CONNECTION

 

 

 

This post was written by Guest Author:– Shan Boggs

 

  Food allergies can make you feel like you won the lemon lottery in life.

 

One morning I awoke with red spots on my face.  The spots were on my chin, cheeks and forehead. When I washed my face the spots were very tender.  Just the brush of a washcloth was painful. Had I suddenly developed acne? Contracted some kind of bacterial infection? Eaten something I was allergic to?

Losing ground with the red spots, I went to my personal doctor and was quickly diagnosed with Rosacea.  Rosacea?  I had no idea what this was.  My doctor put me on antibiotics to try to get control of what now was a bright red rash all over my face.

About a month into the program without a lot of success, my doctor switched me to a stronger drug. A gnawing pain developed in my left abdominal area. Working with health professionals in environmental health science education, I was a big believer in cause and effect.  What was going on?

It was at this time that I participated in an onsite visit to a hazardous industrial site with a group of graduate students in public health.  My designated group was the “residents” -- physicians completing their medical education.

I began talking to a medical doctor about skin conditions. She looked at my face and immediately knew what I had. She told me that the skin is an organ and the breakout was a significant warning sign that all was not well with my intestines. Intestines? She told me that my diet was the culprit.

I wanted to learn more about the food-body connection, but was hesitant to get off antibiotics. Frankly, I wanted a quick fix.  In another month, however, I had an allergic reaction to my medication and the pain in my gut had become scary. I was forced off antibiotics.

My personal doctor ordered tests. Before long, I was told I might have colitis, a precursor to Crohn’s disease.  Years before, I was diagnosed with irritable bowel syndrome. It had proven to be a food allergy to soy and canola oil.  All symptoms had disappeared once I stopped ingesting these oils. I knew I was sensitive to milk and it sometimes gave me a stomachache, but I could still eat yogurt and cheese.

During the many months of the ordeal, I had made a point of making daily fruit shakes with yogurt to restore my intestinal bacteria. Off antibiotics, I stepped up the yogurt shakes to twice daily, my intestinal pain became constant. Like the medical doctor from the environmental hazards site visit, I began searching the Internet for anything I could find on intestinal bacteria. Based on my symptoms, the research suggested I might have an unusual yeast-based bacterial infection that was actually being fueled by any milk product I ingested. The yogurt fruit shakes  -- meant to be healthful and restore my “balance” -- were highly suspect as a “trigger” food escalating my condition.

I immediately got off the yogurt shakes and went back to my doctor. She gave me a new prescription to kill intestinal bacteria. Then, I removed myself from all dairy products entirely.  The intestinal pain immediately stopped, my red and rough skin condition cleared up and I lost weight.  It was great!

I have adhered to a diet primarily without cow’s milk products and feel fabulous. 

Much of the world does not eat dairy. According to the Center for Disease Control:

• after the age of two, sensitivity to dairy products begins to appear and increase in much of the population.


• by our twenties, 77% of adults worldwide are actually allergic to dairy products as cow’s milk, cheese, yogurt and ice cream either through intolerance to lactose or casein (another protein) found in cow’s milk.


• sensitivity to soy and gluten are also on the rise.  

 

Having lived in the Mediterranean region, both in North Africa andEurope, I returned to the delicious fresh foods I had learned to cook overseas.  I experimented in my kitchen with many of my favorite recipes, in a wonderful adventure to return to my roots. Three healthy gourmet cookbooks resulted, including a diet gourmet.

 

Many of the Fast and Fabulous Gourmet recipes are non-dairy or low-dairy and specify half-and-half (which is lower in lactose) or goat’s milk, and goat cheese over cow cheese. When flour is used, oat flour is most often given. Oat flour can be prepared in a blender. The taste is actually superior to regular processed white or wheat flour – and it is gluten-free.

 

Shan Bogg’s is a writer and editor living in Los Angeles. Her cookbooks are found in Kindle, Nook, iPhone and iBook formats. For quick links visit: http://www.fastandfabulousgourmetcookbooks.com/

Session #3 Healthy Lifestyle

 

 

To summarize what we have learned so far in this program:

You have identified what your perception of a healthy lifestyle is. You have identified what changes you would like to see happen within your family. You have identified your feelings and attitudes about eating healthy, and exercising more and other factors that support a  healthy lifestyle.

In this session our objective to to uncover any and all areas of daily life that may contribute to an unhealthy lifestyle within your family.

What is an unhealthy lifestyle?

your answer goes here.

 

 

 

 

Millions of Americans suffer from preventable causes of chronic disease and death such as:

Cancer.

Diabetes.

Heart disease.

You may be able to avoid these problems, even if heredity is a factor.

Making good health choices may seem overwhelming. It can be hard to keep up with all the information available to you — and even harder to decide what advice to follow.

An unhealthy lifestyle is choices that you make on a consistent basis that can contribute to illness or diseases. Please don't get me wrong healthy people also get diseases but your chances are greatly reduced by making changes that support good health.

Several key lifestyle choices can affect your risk for developing disease. Every day, you make choices about your health — choices that affect the quality of your life. There are many factors contributing to the degeneration of health among many people today. Pollution and toxins in our world, we are all exposed to thousands of toxins and chemicals every day at work, home, in the air, and in the food that we eat and water we drink. In addition, we are eating more processed foods than ever before in human history and we constantly abuse or bodies with pharmaceuticals We are constantly bombarded by fast food at every corner. And video games have led the majority of teens to spend countless hours in front of the television being sedentary. And, as a result of all of this, there exists a generation that is out-of-shape, overweight and obese.An unhealthy lifestyle means more illness and more expense to treat those illnesses. This means a bigger burden on an already challenged healthcare system. Poor health also means more time lost at work, less quality recreational time, and even shorter lifespans.

 

 Please consider each of the following factors that contribute to an unhealthy lifestyle.

Alcohol. Smoking and drinking are two big habits that can affect your health and the way you feel. Smoking, in particular, is one habit to quit if you haven't already because it greatly increases the risk of heart disease and cancer. Alcohol can be fine in moderation.

Smoking.  The leading preventable cause of death in the United States is smoking.

Drugs.

Healthy body weight. Maintain a healthy body weight will greatly reduce your risk of developing diseases such as heart disease, stroke, cancer, and diabetes.Your physical and emotional well-being are largely determined by the foods you eat, your level of activity, daily habits and general outlook on life.

Lack of exercise.

Lack of healthy foods on a daily basis.

Too much salt.

Too much read meat.

Too many processed foods.

Stress.

Stress in Relationships

Financial stress.

Life is full of stress. Modern life is full of hassles, deadlines, frustrations, and demands. Work can be a stressful place, whether in an office, a factory, or a school. For many people, stress is so commonplace that it has become a way of life. Stress isn't always bad. Some stress is good, it can help you perform under pressure and motivate you to do your best. But too much stress is bad, when you’re constantly running in emergency mode, your mind and body pay the price.
The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.
Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.

Lack of sleep

Depression

Toxins

Pollutants

 

 

1. Are there any other factors listed above that you can change in your life? Or members in your family?

 

2. What steps can you take to make those changes?

 

 

3. What support do you need to make the changes?

 

 

4. What obstacles may you face during these changes?

 

 

5. How will making this change effect all family members?

 

The good news is that all of these lifestyle changes are reversible and not at a great cost. Remember that changing your unhealthy lifestyle to a healthy one will lower your risk for cardiovascular disorders, diabetes, cancer, and other diseases.

 

 

 

 

the lost art of solitude

 

 

 

 

 

“I never found the companion that was so companionable as solitude. We are for the most part more lonely when we go abroad among men than when we stay in our chambers.”~Henry David Thoreau

Post written by Leo Babauta.

You don’t need to be a monk to find solitude, nor do you need to be a hermit to enjoy it.

Solitude is a lost art in these days of ultra-connectedness, and while I don’t bemoan the beauty of this global community, I do think there’s a need to step back from it on a regular basis.

Some of my favorite activities include sitting in front of the ocean, still, contemplating … walking, alone with my thoughts … disconnecting and just writing … finding quiet with a good novel … taking a solitary bath.

Don’t get me wrong: I love being with loved ones, and walking with a friend or watching the sunset with my wife or reading a book with my child are also among my absolute favorite things in the world.

But solitude, in these days as much as ever, is an absolute necessity.

The Benefits of Solitude

The best art is created in solitude, for good reason: it’s only when we are alone that we can reach into ourselves and find truth, beauty, soul. Some of the most famous philosophers took daily walks, and it was on these walks that they found their deepest thoughts.

My best writing, and in fact the best of anything I’ve done, was created in solitude.

Just a few of the benefits I’ve found from solitude:

• time for thought


• in being alone, we get to know ourselves


• we face our demons, and deal with them


• space to create


• space to unwind, and find peace


• time to reflect on what we’ve done, and learn from it


• isolation from the influences of other helps us to find our own voice


• quiet helps us to appreciate the smaller things that get lost in the roar

There are many more benefits, but that’s to get you started. The real benefits of solitude cannot be expressed through words, but must be found in doing.

How to Find Solitude

You start by disconnecting.

Take every means of connecting with others, and sever them. Disconnect from email, from Facebook and Twitter and MySpace, from forums and social media, from instant messaging and Skype, from news websites and blogs. Turn off your mobile device and phones.

Turn off the computer … unless you’re going to use the computer to create, in which case, shut off the Internet, close your browser, and shut down every other program used to connect with others.

The next steps depend on which of two strategies you use:

1. Holing yourself up. This can be done in your office, by shutting the door and/or using headphones and the calming music of your choice. If possible, let coworkers know you can’t be disturbed during a certain block of your day. Or it can be done at home, by finding a quiet space, shutting the door if you can, or using headphones. The key is to find a way to shut out the outside world, including co-workers or those who live with you.

2. Getting away. My favorite way to find solitude, actually. Get out the door, and enjoy the outdoors. Take a walk, find a park or a beach or a mountain, find a quiet coffee shop, find a shady spot to rest. People watch, or nature watch.

Other tips:

• Try taking a quiet, relaxing bath from time to time.


• Curl up with a good novel.


• If you’re married with kids, ask your spouse to give you some time off to be alone, and then return the favor. Make it a regular swap.


• Take a walk every day.


• Get into work earlier, and work in quiet.


• Have a nice cup of tea.


• Try a regular time each day when you’re disconnected.


• Consider limiting the stream.


• Trouble with self-control? Use one of these tools.


• No time for solitude? Try these tips.


• Try sitting still, and focusing on your breath as it comes in and goes out. As your mind wanders to thoughts of the past and future, make a patient note of that, then gently return to your breathing.

“I live in that solitude which is painful in youth, but delicious in the years of maturity.” ~Albert Einstein

 

For more information on Leo check Contribute and Guest Authors

A Season of Giving

Give Back

Doing things for others is one of the best ways to feel good. Every year between Thanksgiving and Christmas, I asked my boys to choose a charity that THEY would make a donation to during this season. Yes, I said them not me. They would earn allowance throughout the year, and they would have to set aside 10% of their allowance to go to the charity of their choice. Yes, at times, like around February,  they would mumble when they would have to do chores and knowing that a percent of their allowance would go to someone else, but I would remind them on how good they felt giving a gift to someone who didn't expect anything, ( as parents we would always match their amount at the end of the year so they could contribute a little more.)

My son, Addison always gave to the ASPCA, he loved it when it came time to donate his money, he would call the local ASPCA and ask them what they needed, then we went shopping for the animals in the shelter. On the day he delivered his gifts, the ASPCA would allow him to take a dog bone, or cookies, whatever he bought that year and allow him to go around to each cage and feed them a treat. ( *Special Note: Before you do this call the office first, some ASPCA's have restrictions on what to feed the animals.) I still get goosebumps when I remember how important and proud he felt offering these treats to the animals. It still makes me cry, I am so proud. He would then share his story with his friends and family the entire holiday season, believe me its a gift that keeps on giving long after the treats are gone. To this day, he still makes a donation and volunteers occasionally at a shelter.



As a family we always "Adopted a Family" during this time, this was set up through our town, to help other families enjoy their holiday too.  I would go to City Hall, and they would select a family for us to buy presents and food for during the Holiday season. My children and I would would head to the store and buy the things our "adopted family"  list. Usually it was things like, athletic shoes, clothes, basketball, small things like that. The parents usually asked for table cloths, pillows, bed linens, and food.

Think about others this season, if you don't have money to donate  perhaps you can use your talents or gifts in other ways. There are always ways to use your gifts for good. For example, grow a garden and donate some of the produce to a local homeless shelter. Or donate your time to build a website for a small non-profit. your children can draw Christmas Cards to give to your local Senior Center. Be creative.

[rad-hl] Let me know how your family gives to others during this season and beyond, so we can share your ideas with other families. [/rad-hl]

 

Acer W510 Hands On and review

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Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. In posuere felis nec tortor. Pellentesque faucibus. Ut accumsan ultricies elit. Maecenas at justo id velit placerat molestie. Donec dictum lectus non odio. Cras a ante vitae enim iaculis aliquam. Mauris nunc quam, venenatis nec, euismod sit amet, egestas placerat, est. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Cras id elit. Integer quis urna. Ut ante enim, dapibus malesuada, fringilla eu, condimentum quis, tellus. Aenean porttitor eros vel dolor. Donec convallis pede venenatis nibh. Duis quam. Nam eget lacus. Aliquam erat volutpat. Quisque dignissim congue leo.

 

Mauris vel lacus vitae felis vestibulum volutpat. Etiam est nunc, venenatis in, tristique eu, imperdiet ac, nisl. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In iaculis facilisis massa. Etiam eu urna. Sed porta. Suspendisse quam leo, molestie sed, luctus quis, feugiat in, pede. Fusce tellus. Sed metus augue, convallis et, vehicula ut, pulvinar eu, ante. Integer orci tellus, tristique vitae, consequat nec, porta vel, lectus. Nulla sit amet diam. Duis non nunc. Nulla rhoncus dictum metus. Curabitur tristique mi condimentum orci. Phasellus pellentesque aliquam enim. Proin dui lectus, cursus eu, mattis laoreet, viverra sit amet, quam. Curabitur vel dolor ultrices ipsum dictum tristique. Praesent vitae lacus. Ut velit enim, vestibulum non, fermentum nec, hendrerit quis, leo. Pellentesque rutrum malesuada neque.

 

Nunc tempus felis vitae urna. Vivamus porttitor, neque at volutpat rutrum, purus nisi eleifend libero, a tempus libero lectus feugiat felis. Morbi diam mauris, viverra in, gravida eu, mattis in, ante. Morbi eget arcu. Morbi porta, libero id ullamcorper nonummy, nibh ligula pulvinar metus, eget consectetuer augue nisi quis lacus. Ut ac mi quis lacus mollis aliquam. Curabitur iaculis tempus eros. Curabitur vel mi sit amet magna malesuada ultrices. Ut nisi erat, fermentum vel, congue id, euismod in, elit. Fusce ultricies, orci ac feugiat suscipit, leo massa sodales velit, et scelerisque mi tortor at ipsum. Proin orci odio, commodo ac, gravida non, tristique vel, tellus. Pellentesque nibh libero, ultricies eu, sagittis non, mollis sed, justo. Praesent metus ipsum, pulvinar pulvinar, porta id, fringilla at, est.



Phasellus felis dolor, scelerisque a, tempus eget, lobortis id, libero. Donec scelerisque leo ac risus. Praesent sit amet est. In dictum, dolor eu dictum porttitor, enim felis viverra mi, eget luctus massa purus quis odio. Etiam nulla massa, pharetra facilisis, volutpat in, imperdiet sit amet, sem. Aliquam nec erat at purus cursus interdum. Vestibulum ligula augue, bibendum accumsan, vestibulum ut, commodo a, mi. Morbi ornare gravida elit. Integer congue, augue et malesuada iaculis, ipsum dui aliquet felis, at cursus magna nisl nec elit. Donec iaculis diam a nisi accumsan viverra. Duis sed tellus et tortor vestibulum gravida. Praesent elementum elit at tellus. Curabitur metus ipsum, luctus eu, malesuada ut, tincidunt sed, diam. Donec quis mi sed magna hendrerit accumsan. Suspendisse risus nibh, ultricies eu, volutpat non, condimentum hendrerit, augue. Etiam eleifend, metus vitae adipiscing semper, mauris ipsum iaculis elit, congue gravida elit mi egestas orci. Curabitur pede.

 

Maecenas aliquet velit vel turpis. Mauris neque metus, malesuada nec, ultricies sit amet, porttitor mattis, enim. In massa libero, interdum nec, interdum vel, blandit sed, nulla. In ullamcorper, est eget tempor cursus, neque mi consectetuer mi, a ultricies massa est sed nisl. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos hymenaeos. Proin nulla arcu, nonummy luctus, dictum eget, fermentum et, lorem. Nunc porta convallis pede.

Build Exercise into Your Daily Routine

 

This may be a tip that makes you shudder. Of course, you know you should exercise, but you can’t stand the thought of it or can’t even begin to figure out where you’ll work it into your schedule.

Find a sport or exercise game in which you love. Yes I said love. I do not enjoy running on a treadmill, I would rather watch paint dry then to step foot on a treadmill. I am a social person, I love to talk so I found tennis. I can talk while I play, its competitive and after 2 hours I’m exhausted. So I started to make tennis a  part of my weekly routine, by joining a team, now I am held accountable to my teammates.

You need to determine a time of day when you are most likely to follow through. For me, it’s first thing in the morning. In the middle of the day there’s the inconvenience of having to shower again. And at the end of the day, I’m too tired to think about exercise (aside from a leisurely walk after dinner).

Once you decide when you’re most likely to exercise, add it to your daily routine. Schedule around it. Shift commitments around to accommodate it.

a brief guide to life

 

 

 

 

 

‘A few strong instincts and a few plain rules suffice us.’ ~Ralph Waldo Emerson

Post written by Leo Babauta. Follow me on twitter or identica.

Life can be ridiculously complicated, if you let it. I suggest we simplify.

Thich Nhat Hanh’s quote, which I’ve stolen as this site’s subtitle, is the shortest guide to life you’ll ever need:

“Smile, breath, and go slowly.”

If you live your life by those five words, you’ll do pretty well. For those who need a little more guidance, I’ve distilled the lessons I’ve learned (so far) into a few guidelines, or reminders, really.

And as always, these rules are meant to be broken. Life wouldn’t be any fun if they weren’t.

the brief guide

less TV, more reading
less shopping, more outdoors
less clutter, more space
less rush, more slowness
less consuming, more creating
less junk, more real food
less busywork, more impact
less driving, more walking
less noise, more solitude
less focus on the future, more on the present
less work, more play
less worry, more smiles
breathe

Slow Down

 

Our children are a direct reflection of us. Children are taught to have the same eating patterns, the same attitude toward life and exercise, love of family and how to live life on a day to day basis. Teach your children how to slow down. This important life lesson will help them when they become adults too!

Why are we always in a hurry, where are you going in such a rush? The most important things in life are right in front of you...your family. If you disagree with this statement then please read Tuesdays with Morrie, it will help you put your priorities in order.

 

We live in a fast-paced world. Our days are packed with activities and we have information thrown at us everywhere we turn. We scramble to get our email inbox cleared out, “multitask,” and rush in our cars from one place to the next.

It’s not good.

Slowing down can be applied to a lot of different parts of your life. Eating, doing chores, reading to your children, walking, breathing, driving, speaking to someone, it has been shown that slowing down will decrease your stress hormones.

 

Take a look at how you spend your time. Find ways to clear your calendar of commitments that don’t align with your values and interests. Limit your children’s extracurricular activities. Take  a day of rest.

Power food: Cauliflower

 

 

There is a connection between cauliflower and cancer prevention,  since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

reference: WH Foods

Benefits of a Healthy Meal

Fit American Meals

Surround Yourself with Kind, Happy Friends

Friends are good to have. You don’t need many, but you need a few. One thing that I’ve thought about a lot lately is how my friends make me feel. Do they make me feel good or bad? Happy or sad?

As I entered my 40s, keeping friends around that constantly drag you down doesn’t make a whole lot of sense. You’re responsible for your health and happiness, and if you allow others to destroy that, you’re not doing anybody a favor.

Kind, happy friends don’t make mean jokes, don’t talk down to you, and don’t make you feel bad about yourself. They fill you with confidence, joy and security. And they support you in making healthy decisions.

Spend Time in Nature

I don’t need a scientific study to tell me that spending time in nature is good for well being. I experience it every time I go for a walk through the woods, hit the bike trails, or even just sit on the patio. I feel more alive and joyful.

When I lived in Montreal, several of my Canadian friends said the same phrase to me often, ”let’s go outside and breathe fresh air.” At first I thought what a strange thing to say, I never heard anyone say that to me before, but it works. By going outside no matter what the temperature and believe me in Montreal it can get to -30* it feels great to go outside and breathe. It refreshes your mind body and soul.

Be Still.

Post written by Leo Babauta.

Be still.

Just for a moment.

Listen to the world around you. Feel your breath coming in and going out. Listen to your thoughts. See the details of your surroundings.

Be at peace with being still.

In this modern world, activity and movement are the default modes, if not with our bodies then at least with our minds, with our attention. We rush around all day, doing things, talking, emailing, sending and reading messages, clicking from browser tab to the next, one link to the next.

We are always on, always connected, always thinking, always talking. There is no time for stillness — and sitting in front of a frenetic computer all day, and then in front of the hyperactive television, doesn’t count as stillness.

This comes at a cost: we lose that time for contemplation, for observing and listening. We lose peace.

And worse yet: all the rushing around is often counterproductive. I know, in our society action is all-important — inaction is seen as lazy and passive and unproductive. However, sometimes too much action is worse than no action at all. You can run around crazily, all sound and fury, but get nothing done. Or you can get a lot done — but nothing important. Or you can hurt things with your actions, make things worse than if you’d stayed still.

And when we are forced to be still — because we’re in line for something, or waiting at a doctor’s appointment, or on a bus or train — we often get antsy, and need to find something to do. Some of us will have our mobile devices, others will have a notebook or folder with things to do or read, others will fidget. Being still isn’t something we’re used to.

Take a moment to think about how you spend your days — at work, after work, getting ready for work, evenings and weekends. Are you constantly rushing around? Are you constantly reading and answering messages, checking on the news and the latest stream of information? Are you always trying to Get Lots of Things Done, ticking off tasks from your list like a machine, rushing through your schedule?

Is this how you want to spend your life?

If so, peace be with you. If not, take a moment to be still. Don’t think about what you have to do, or what you’ve done already. Just be in the moment.

Then after a minute or two of doing that, contemplate your life, and how you’d like it to be. See your life with less movement, less doing, less rushing. See it with more stillness, more contemplation, more peace.

Then be that vision.

It’s pretty simple, actually: all you have to do is sit still for a little bit each day. Once you’ve gotten used to that, try doing less each day.Breathe when you feel yourself moving too fast. Slow down. Be present. Find happiness now, in this moment, instead of waiting for it.

Savor the stillness. It’s a treasure, and it’s available to us, always.
—
From the Tao Te Ching:

It is not wise to dash about.
Shortening the breath causes much stress.
Use too much energy, and
You will soon be exhausted.
That is not the Natural Way.
Whatever works against this Way
Will not last long.

Perceived Exertion

 

 

When someone says to me, I have been exercising for months now and I am not losing
any weight. Several issues come to mind, but I want to discuss only one for now. Last
week we talked about intensity, and how it relates to exercise. Well intensity may be one
reason why you may not be seeing a change in your body. What I mean by this is…(sorry
this may hurt) you may not be exercising as hard as you think you are. What I mean by
using the word hard is the intensity of your workout. A personal training client of mine
used walking as her form of cardiovascular exercise. She expressed a concern to me that
she has been walking for 4 weeks now and hasn’t seen much a of a difference in her
body. So I suggested for that mornings session, that we take a walk. She lived in a
beautiful gated community, there were so many well manicured yards, a lake, landscaped
bicycle path and neighbors out for a morning stroll. As we began our walk, we passed the
first house and she slowed down to tell me to look at this most perfectly shaped magnolia
tree. It was beautiful, but to really study it, we had to slow down. I told her we needed to
gradually pick up our pace to the point we were breathing heavy and started to feel
sweaty. But again, she stopped to thank a neighbor for picking up her newspaper while
she and her husband were gone for the weekend. (we stopped completely). Now we had
to start up again and for the next 10 minutes we held a pretty good pace, I challenged her
with a few minutes of powering walking and slow down to her normal pace and then
once again pick up the power walk. She said for the first time walking, she felt herself
glisten, according to her southern women don’t sweat they glisten. Okay… so we were
now glistening and walking when we came upon another house in which she started to
tell me how this neighbor was going to add on to the enormous house they had already. I
told her I don’t mean to be rude but keep walking don’t stop. After 45 minutes, she
wanted to stop so we slowed our pace and headed back to her house. She said she was
pooped. My pint in sharing this story with you is yes, you may be going through the
motions of a cardiovascular exercise but are you really exercising with intensity?

To keep it real, I use a pulse rate monitor. I wear it around my wrist like a watch and I
believe it is pretty close to being accurate. The most accurate method would be to take
your own pulse, for a one minute period, but for most people you have to slow down to
really focus on counting each pulse you feel, so to avoid slowing down I use the monitor.
A pulse rate monitor will indicate your current pulse per minute. What should your pulse
rate be if you are working out?

While there a few different methods out there to determine your Target Heart Rate,
(THR) I prefer to use the Karvonen Formula. To begin you need to take your pulse rate
for 3 consecutive mornings, this means even before you swing your feet off the bed you
must lie still and take your pulse, be sure to have a clock to count your pulse for one full
minute. To take your carotid pulse, place your index and middle fingers directly under
your ear, slide your fingers down until under the jawbone, press lightly. For your radial
pulse, place your index and middle finger over the outside of your opposite wrist, wiggle
your thumb and place your two fingers at the base of your thumb. Count each beat for
one full minute. For our example, lets say for three mornings you recorded your resting
heart rate (RHR) at 74, 76, 75. Now add these RHR together and divide by 3. This would
figure out to be 75 RHR.

Now take 220- age= maximum Heart Rate. Lets say you are my client from above and
you are 40 years old. Her RHR=75. She is 40 years old. So 220-40=180.

Next determine if you are a beginner or want only a low fitness level your target would
be 50-60% of your maximum heart rate.

For an intermediate or average fitness level aim for 60-70% of your MHR.

For advanced or high fitness level aim for 75-85% of your MHR.

(Other factors that you should take into consideration for determining your heart rate
should be your fitness level, your age, injuries, and any medications you may be taking. I
advise you to ask your doctor to determine your THR.)

(MHR-RHR)xIntensity+RHR=THR

220-age= Max Heart Rate (220-40=180 MHR)

MHR-RHR= 180-75=105

Her level is a beginner so her range will be;

105 x .50 (minimum intensity) + 75 (RHR)= 128 Beats Per Minute BPM

Her maximum beginner intesity is

105 x .60 (Max intensity) +75 (RHR) = 138 BPM

So for my client when she is walking her heart rate needs to be within 128 – 138 BPM to
make a difference in her body.

I hope this helps you in your quest to maintain a healthy lifestyle.

Power food: Carrots

Carrots are nutritional heroes, they store a goldmine of nutrients. Few other vegetables or fruit contain as much carotene as carrots, which the body converts to vitamin A. This is a truly versatile vegetable and an excellent source of vitamins B and C as well as calcium pectate, an extraordinary pectin fibre that has been found to have cholesterol-lowering properties.

The carrot is an herbaceous plant containing about 87% water, rich in mineral salts and vitamins (B,C &,E).

Carrots are an excellent source of vitamin A, a good source of potassium, and contain vitamins C & B6, copper, folic acid,thiamine and magnesium. The high level of beta-carotene is very important and gives carrots their distinctive orange color.