tag:blogger.com,1999:blog-30115512018518519222024-02-18T20:08:11.003-08:00Healthy HabitsHealthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.comBlogger34125tag:blogger.com,1999:blog-3011551201851851922.post-35494388797383787802012-09-26T13:52:00.002-07:002012-09-26T13:52:58.898-07:00Low Intensity Laser Therapy<br /> Although low intensity laser therapy (LILT) isn’t familiar to most recreational athletes, it is well known by elite and professional athletes including this year’s U.S. Olympic Team and The Toronto Blue Jays. Clinically proven, LILT uses red light and infrared light to accelerate soft tissue healing. LILT penetrates to the cellular level increasing the rate of cell activity including the cycle of inflammation. The tissue heals faster because the cycle of inflammation is shortened. As a result pain is eliminated, healing is faster, the need for drugs can be reduced or eliminated, and the body can return to its proper range of motion and alignment for an improved quality of life. <br />
<br /> If the word laser scares you it shouldn’t, the FDA states “there is no evidence that low level laser therapy has any contraindications”. <br />LILT can therefore be used for a wide variety of soft tissue problems including sprains, carpel tunnel syndrome, open wounds and muscle tears. Chronic inflammatory conditions like rheumatoid arthritis, bursitis and disc inflammation will also respond well to this type of therapy.<br />It’s hard to believe that a treatment that is easy to administer, requires very little time (on average 15 minutes a few times a week), is non invasive, causes no discomfort for the user, has no side effects, and a positive track record is so hard to find. For the average Canadian LILT can only be obtained through a private clinic. <br />
<br /> At Healthy Habits we are licensed to offer LILT to our clients as part of our mandate, to help people permanently thrive through posture and alignment as the root of lasting physical improvement. With the accelerated healing that LILT provides our clients can avoid secondary issues that arise after the initial injury from compensatory movements that misalign posture. We regularly incorporate laser therapy into our training or massage sessions. <br />Help us spread the word about laser therapy, we’d love to hear from you if you have a story to share about your experiences with LILT.<br />Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com3tag:blogger.com,1999:blog-3011551201851851922.post-65853315806192001172012-09-20T16:29:00.000-07:002012-09-20T16:29:11.106-07:00Fermented Foods - A Condiment for Good Health<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
Many diets from around the world include foods that are
fermented, a chemical process activated by bacteria or yeast by which sugars
are converted to alcohols and carbon dioxide.<span style="mso-spacerun: yes;">
</span>In the past it was a way to preserve food and increase or develop
flavour.<span style="mso-spacerun: yes;"> </span>We know today that fermented
foods offer a number of health benefits too.<span style="mso-spacerun: yes;">
</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 29.3pt; mso-list: l0 level1 lfo1; tab-stops: list 19.2pt; text-indent: -.2in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Through fermentation nutrients are increased and
new nutrients can be formed.</div>
<div class="MsoNormal" style="margin-left: 29.3pt; mso-list: l0 level1 lfo1; tab-stops: list 19.2pt; text-indent: -.2in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Digestive enzymes are increased as well as
acidity, both aiding digestion and nutrient absorption.</div>
<div class="MsoNormal" style="margin-left: 29.3pt; mso-list: l0 level1 lfo1; tab-stops: list 19.2pt; text-indent: -.2in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Beneficial yeast and bacteria are formed that
also help with digestion and nutrient absorption.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="margin-left: 29.3pt; mso-list: l0 level1 lfo1; tab-stops: list 19.2pt; text-indent: -.2in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>As well as aiding digestion fermented foods help
the body detoxify, support a healthy colon and bowel elimination, support the
immune system, and help regulate blood sugar.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Likely you are enjoying fermented foods like yogurt, pickles
and apple cider vinegar.<span style="mso-spacerun: yes;"> </span>But for real
health benefits you should consider having fermented foods every day, or even
with each meal.<span style="mso-spacerun: yes;"> </span>Think of fermented foods
as condiments.<span style="mso-spacerun: yes;"> </span>They are condiments for
good health!<span style="mso-spacerun: yes;"> </span>Here’s a list of fermented
foods to help you out.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Yogurt<span style="mso-tab-count: 3;"> </span>Sauerkraut<span style="mso-tab-count: 2;"> </span>Miso<span style="mso-tab-count: 2;"> </span>Sour dough bread<span style="mso-tab-count: 2;"> </span></div>
<div class="MsoNormal">
Kefir<span style="mso-tab-count: 3;"> </span>Pickles<span style="mso-tab-count: 3;"> </span>Tempeh <span style="mso-tab-count: 1;"> </span>Pickled herring</div>
<div class="MsoNormal">
Sour cream<span style="mso-tab-count: 2;"> </span>Kimchi<span style="mso-tab-count: 3;"> </span>Kombucha</div>
<div class="MsoNormal">
Crème fraiche<span style="mso-tab-count: 2;"> </span>Cheese<span style="mso-tab-count: 3;"> </span>Apple cider vinegar</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Don’t be fooled however by lesser versions of the above
foods.<span style="mso-spacerun: yes;"> </span>Fermented foods need to be
unpasteurized.<span style="mso-spacerun: yes;"> </span>If the jar of pickles is
sitting on the shelf with no refrigeration it is pasteurized and the healthy
yeast and bacteria destroyed.<span style="mso-spacerun: yes;"> </span>Dairy
should contain only two ingredients, milk (or cream) and bacteria.<span style="mso-spacerun: yes;"> </span>Avoid dairy with the words <i style="mso-bidi-font-style: normal;">milk ingredients</i>.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you love spending time in the kitchen try making your own
fermented foods.<span style="mso-spacerun: yes;"> </span>For more information on
fermented foods and how to make them yourself visit The Weston A. Price
Foundation’s website (<a href="http://www.westonaprice.org/">www.westonaprice.org</a>).<span style="mso-spacerun: yes;"> </span>They have a great educational video.<span style="mso-spacerun: yes;"> </span></div>
Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com1tag:blogger.com,1999:blog-3011551201851851922.post-64935786845384562732012-09-12T18:44:00.003-07:002012-09-12T18:44:34.799-07:00Is Your Nutrition Getting in the Way of Good Posture?<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<span style="font-family: "Century Gothic";"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At Healthy Habits we help people permanently thrive through
posture and alignment, as the root of lasting physical improvement.<span style="mso-spacerun: yes;"> </span>So why do we offer nutritional services?<span style="mso-spacerun: yes;"> </span>How does nutrition link to posture and
alignment?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Since the foods we eat affect the health of all soft tissue
and bone it is important that we look after our bodies with a nutrient-dense,
anti-inflammatory diet.<span style="mso-spacerun: yes;"> </span>The typical
North American diet of processed foods will not do this.<span style="mso-spacerun: yes;"> </span>Did you know that a diet that includes white
flour, white sugar, nitrates, sulfites and alcohol will increase inflammation
in the body at the cellular level?<span style="mso-spacerun: yes;"> </span>This
inflammation gets in the way of your body achieving positive, permanent
physical change.<span style="mso-spacerun: yes;"> </span>In the extreme you may
be experiencing rheumatoid arthritis, psoriasis, atherosclerosis or
inflammatory bowel disease.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Some nutritious foods such as night shade vegetables
(tomatoes, potatoes, peppers, zucchini, eggplant), meat and dairy can also
cause inflammation in the body.<span style="mso-spacerun: yes;"> </span>A
protein called gluten, found in wheat, rye, spelt and barley, can also be a
problem.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>The most effective change you can make is to take
processed foods out of your diet.</u><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Next try reducing the amount of dairy and meat that you consume
and replace with lots of vegetables, legumes and fish.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
And finally, explore gluten-free options such as brown rice,
quinoa and sweet potato (it is not a nightshade).<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The fall is a great time to make changes to your diet, so
get out there and enjoy the harvest.<span style="mso-spacerun: yes;">
</span>You’ll not only do wonders for your tissues, you’ll feel re-energized
too.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-8453547916206651092012-09-05T10:50:00.001-07:002012-09-05T10:50:42.039-07:00WATER FOR ENERGY!!<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<span style="font-family: "Century Gothic"; font-size: 16.0pt;">Water
For Energy!!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In our blog <i style="mso-bidi-font-style: normal;">Recharge
After Exercise – But Not With Chocolate Milk!</i> Posted Wednesday July 25,
2012 we challenged the belief that chocolate milk is a great post-recovery
drink.<span style="mso-spacerun: yes;"> </span>For the majority of exercisers
water still stands out as the ideal beverage for recovery and for
hydration.<span style="mso-spacerun: yes;"> </span>Let’s build on this further
and take a closer look at hydration and how important it is for your workouts.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Century Gothic";">Did<span style="mso-bidi-font-weight: bold;">
</span>you know that even mild dehydration can lead to energy loss?</span></u></b><span style="mso-spacerun: yes;"> </span>Keeping your energy up is obviously key when
you workout so you can perform well and for the desired length of time.<span style="mso-spacerun: yes;"> </span>As your muscles move your internal
temperature rises.<span style="mso-spacerun: yes;"> </span>Your body will try to
cool itself through sweet.<span style="mso-spacerun: yes;"> </span>But if it
detects a shortage of water it will slow you down – muscle and mental
fatigue.<span style="mso-spacerun: yes;"> </span>By slowing down your muscle
movements you won’t heat up as fast, the body is pretty smart.<span style="mso-spacerun: yes;"> </span>If you push through the fatigue the body will
slow you down further by sending signals such as dizziness, headaches and
nausea.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So avoid having a lousy workout by making sure you are
hydrated before you start, and keep hydrated while exercising.<span style="mso-spacerun: yes;"> </span>In general you should be drinking enough
fluids through out the day to keep your urine clear to pale yellow
(approximately 2 litres of water a day but it varies per individual).<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="margin-left: 17.3pt; mso-list: l0 level1 lfo1; tab-stops: list .1in; text-indent: -.2in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>A couple of hours before you exercise drink an
additional 1 – 2 cups of water</div>
<div class="MsoNormal" style="margin-left: 17.3pt; mso-list: l0 level1 lfo1; tab-stops: list .1in; text-indent: -.2in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Top up your water right before exercise with
another ½ - 1 cup</div>
<div class="MsoNormal" style="margin-left: 17.3pt; mso-list: l0 level1 lfo1; tab-stops: list .1in; text-indent: -.2in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Have access to water during your workout and
drink 4 – 8 oz every 15 – 20 minutes</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Water is not only important for energy it is also used to
lubricate your joints.<span style="mso-spacerun: yes;"> </span>And with <span style="mso-spacerun: yes;"> </span>the presence of electrolytes water affects the
proper functioning of the heart, brain, balance mechanisms and muscles.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How much water should you drink after exercise?<span style="mso-spacerun: yes;"> </span>First measure how much water you lose during
your workout by weighing yourself before and then immediately afterwards.<span style="mso-spacerun: yes;"> </span>The weight loss is all water.<span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Century Gothic";">To recover drink 2 cups of water for every
pound of lost</span></b> body weight.<span style="mso-spacerun: yes;"> </span>If
you don’t have a scale just know to drink lots after your workout and aim to
get your urine back to clear or pale yellow.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bored of water?<span style="mso-spacerun: yes;"> </span><span style="mso-bidi-font-weight: bold;">Try adding some lemon to your water for a
refreshing change (Bonus: lemon in water helps with digestion and cleanses the
liver).<span style="mso-spacerun: yes;"> </span></span>Through out the day you
can also hydrate your body with herbal teas.<span style="mso-spacerun: yes;">
</span>Milk is hydrating as well but don’t drink it like water.<span style="mso-spacerun: yes;"> </span>Excessive amounts of caffeine are dehydrating
(diuretic) and so is alcohol.<span style="mso-spacerun: yes;"> </span>Avoid junk
drinks like juice, vitamin waters, energy drinks, pop and commercial sport
drinks.</div>
<div class="MsoNormal">
<br /></div>
Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com1tag:blogger.com,1999:blog-3011551201851851922.post-91800781642047615642012-08-23T11:04:00.000-07:002012-08-23T11:04:27.946-07:00Saving Your Low Back<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Our last post, “<i style="mso-bidi-font-style: normal;">Activate
Those Glutes! Stretch Your Psoas</i>” dated Friday August 12, 2012 talked about
how to activate the glutes.<span style="mso-spacerun: yes;"> </span>An important
motivator for using your gluteal muscles (your buttocks) is to avoid lower back
injuries.<span style="mso-spacerun: yes;"> </span>Not using your glutes places
too much strain on your lower back.<span style="mso-spacerun: yes;">
</span>You’ve heard that you should bend your knees when you lift heavy
objects.<span style="mso-spacerun: yes;"> </span>Well that is because bending
your knees forces you to squat, activating the glutes and lessening the work
load on your back.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But taking a load off your back isn’t the only way to avoid
lower back injuries.<span style="mso-spacerun: yes;"> </span>It is also
important to minimize bending.<span style="mso-spacerun: yes;"> </span>According
to Stuart McGill, a well-known back expert from the University of Waterloo,
the spine genetically has a set number of times that it can bend before an
injury occurs.<span style="mso-spacerun: yes;"> </span>So save your back – bend
less.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Going back to the squat to pick up objects, a correct squat
will also keep your back in neutral – no bending.<span style="mso-spacerun: yes;"> </span>A lunge and a single leg deadlift are two
other good moves that do the same.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Think about how you put on your shoes, is your spine bending?<span style="mso-spacerun: yes;"> </span>Probably.<span style="mso-spacerun: yes;">
</span>Instead <u>lunge </u>with a foot propped up on a step and save your
back.<span style="mso-spacerun: yes;"> </span>Are you bending over when brushing
your teeth?<span style="mso-spacerun: yes;"> </span>Again <u>lunge</u>, put a
foot up on a stool and save your back.<span style="mso-spacerun: yes;">
</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The single leg deadlift, where you balance on one leg with
the other leg extending out behind you, also prevents your back from
bending.<span style="mso-spacerun: yes;"> </span>This move is advanced so
practice first, you’ll need to work on strength and balance.<span style="mso-spacerun: yes;"> </span>Once a pro use it in your golf game to pick
up your ball, or around the house to pick up dropped items.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Finally – don’t slouch in front of your computer!<span style="mso-spacerun: yes;"> </span>This is likely where we bend our backs the
most.<span style="mso-spacerun: yes;"> </span>Move your bum to the back of your
chair and sit up straight.<span style="mso-spacerun: yes;"> </span>Your back
will thank you.</div>
Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com2tag:blogger.com,1999:blog-3011551201851851922.post-5468521246767770582012-08-17T10:22:00.000-07:002012-08-17T10:22:11.739-07:00Activate Those Glutes! Stretch Your Psoas
<br />
<div class="MsoNormal">
<span style="font-family: "Century Gothic"; font-size: 14.0pt;"> </span>When exercising with a professional you’ll often be asked to
activate your glutes.<span style="mso-spacerun: yes;"> </span>The gluteal
muscles are the three muscles that make up the buttocks: the gluteus <br />
maximus, gluteus medius and gluteus minimus muscles.<span style="mso-spacerun: yes;"> </span>Often they are underutilized, during every
day activities and during exercise, leading to lower back and limb
injuries.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
Activating the glutes during exercise will also enhance the
shape of the butt.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One reason why we are often deficient when it comes to glute
activation is our tight psoas.<span style="mso-spacerun: yes;"> </span>The psoas
is one of the largest and thickest muscles in the body. It attaches to the
vertebrae of your lower back and the head of your femur (thigh bone) and is
primarily responsible for hip and thigh flexion.<span style="mso-spacerun: yes;"> </span>(pulling of the knee upwards)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When the psoas gets tight our gluteal muscles relax, this is
because they are opposing muscles.<span style="mso-spacerun: yes;">
</span>Today’s lifestyle with extended periods sitting shortens the psoas
muscle.<span style="mso-spacerun: yes;"> </span>Sit often and long enough and
your body will think this shortened position is normal and your tissues will want
to remain in this resting position (which for the psoas is actually tight and
contracted).<span style="mso-spacerun: yes;"> </span>Incorrect posture during
standing and walking can also contribute to this problem.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To help you fire up your glutes during exercise it is
therefore important to stretch the psoas first.<span style="mso-spacerun: yes;">
</span>Once relaxed your gluteal muscles will be able to contract
properly.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To stretch the psoas kneel with the back knee on the floor
and the front foot flat so the front leg is at 90degrees.<span style="mso-spacerun: yes;"> </span>Press yourself up so the back knee raises
2inches off the floor. Hold this half kneeling position and enhance the psoas
stretch by tightening the gluteus muscles in this position.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Have a great workout!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com2tag:blogger.com,1999:blog-3011551201851851922.post-61915097618632166282012-08-08T10:06:00.001-07:002012-08-08T10:06:40.860-07:00SATURATED FAT - THE MYTH<br />
<div class="MsoNormal">
This week I’d like to expand on an earlier topic, the butter
is bad myth (see blog, <i style="mso-bidi-font-style: normal;">Stop Eating Dry
Toast</i>, from Monday, July 2, 2012).<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The butter is bad myth is directly related to the myth that
all saturated fats are bad for us.<span style="mso-spacerun: yes;"> </span>For
disease prevention we’ve been told to get no more than 10% of our daily
calories from saturated fats.<span style="mso-spacerun: yes;"> </span>We’re
cutting back on meat, consuming large quantities of zero fat yogurt, and eating
dry toast because we fear butter.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #29303b;">It simply isn’t true that all saturated fats are
fattening, raise blood cholesterol and predispose us to heart disease.<span style="mso-spacerun: yes;"> </span></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #29303b;">Did you know that saturated fats
can be classified as short, medium or long-chain fatty acids?<span style="mso-spacerun: yes;"> </span>Probably not, because the myth treats all
saturated fats as one and the same.<span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;"><u>But</u></b><u> <b style="mso-bidi-font-weight: normal;">chain length has more affect on a fat’s healthfulness than its
saturation point does.</b></u></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #29303b;">Short and medium chain fatty
acids like those found in butter, dairy, and coconut oil metabolize quickly,
their first and only digestive destination is the liver.<span style="mso-spacerun: yes;"> </span>Interestingly this means that they act more
like a carbohydrate, but without spiking insulin.<span style="mso-spacerun: yes;"> </span>Their caloric value is also closer to
carbohydrates at 5 Calories per gram (rather than the 9 Calories per gram given
to fats).<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #29303b;">Short and medium-chain fatty acids do not become fat
deposits around your waist, they are used as energy.<span style="mso-spacerun: yes;"> </span></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #29303b;">Short and medium chain fatty
acids cannot aggregate in the blood or cause any harm.<span style="mso-spacerun: yes;"> </span>Therefore s<b style="mso-bidi-font-weight: normal;">hort and medium-chain fatty acids do not have any ‘cholesterol-raising’
activity.<span style="mso-spacerun: yes;"> </span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #29303b;">Let’s stop the myths and focus
on the facts!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #29303b;">Here are more facts – some of
the health benefits of saturated fats.</span></div>
<div class="MsoNormal" style="margin-left: 17.3pt; mso-list: l0 level1 lfo1; tab-stops: list .1in; text-indent: -.2in;">
<span style="color: #29303b; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #29303b;">Enhance the immune
system</span></div>
<div class="MsoNormal" style="margin-left: 17.3pt; mso-list: l0 level1 lfo1; tab-stops: list .1in; text-indent: -.2in;">
<span style="color: #29303b; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #29303b;">Are used for calcium
assimilation (bone health)</span></div>
<div class="MsoNormal" style="margin-left: 17.3pt; mso-list: l0 level1 lfo1; tab-stops: list .1in; text-indent: -.2in;">
<span style="color: #29303b; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #29303b;">Short and medium-chain
fatty acids provide energy</span></div>
<div class="MsoNormal" style="margin-left: 17.3pt; mso-list: l0 level1 lfo1; tab-stops: list .1in; text-indent: -.2in;">
<span style="color: #29303b; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #29303b;">Enhance structural
integrity of cells</span></div>
<div class="MsoNormal" style="margin-left: 17.3pt; mso-list: l0 level1 lfo1; tab-stops: list .1in; text-indent: -.2in;">
<span style="color: #29303b; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #29303b;">Transport
fat-soluble vitamins</span></div>
<div class="MsoNormal" style="margin-left: 17.3pt; mso-list: l0 level1 lfo1; tab-stops: list .1in; text-indent: -.2in;">
<span style="color: #29303b; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #29303b;">Contain anti-microbial
properties to help maintain a healthy gut</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #29303b;">For more facts and to get the
full story please read <i style="mso-bidi-font-style: normal;">The Last Tango
with Butter</i> available at <a href="http://www.amazon.com/">www.Amazon.com</a></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-55135065642669373452012-08-02T14:47:00.002-07:002012-08-02T14:47:58.240-07:00Weight-Loss, Diet, Exercise and Sleep<br />
<div class="MsoNormal">
Getting enough quality sleep a night is an important
component of a weight loss plan yet it is often overlooked.<span style="mso-spacerun: yes;"> </span>The recommended number of hours of sleep a
night for an adult is 7 to 9, but in our fast-paced and often over scheduled
days many adults do not get enough.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When you sleep your body is busy repairing itself.<span style="mso-spacerun: yes;"> </span>Metabolic, immune, neurological and tissue
recovery occur.<span style="mso-spacerun: yes;"> </span>Not enough sleep results
in hormonal imbalances that sabotage your weight-loss efforts during the
day.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">With not enough sleep
the appetite enhancing hormone ghrelin increases and leptin, a hormone that
enhances metabolism <u>and</u> curbs your appetite, goes down.<span style="mso-spacerun: yes;"> </span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Less sleep is also associated with elevated levels of
cortisol.<span style="mso-spacerun: yes;"> </span>High levels of cortisol fuel
appetite, make us feel hungry for sugary, carb-laden treats, and deposits fat
around the abdomen.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Getting enough sleep also allows more growth hormones to be
released which stimulate muscle building.<span style="mso-spacerun: yes;">
</span>By building muscle (through exercise and sleep) you will increase your
metabolism.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Regular exercise in general will improve the quality of your
sleep but if done in the evening it may be overly stimulating.<span style="mso-spacerun: yes;"> </span>Be aware and adjust your workout time if
necessary.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Digestive activities are also stimulating and may interfere
with sleep so don’t eat a meal close to bedtime.<span style="mso-spacerun: yes;"> </span>The last meal of the day should be at least 3
hours before bed. Ensuring that your meal has adequate amounts of tryptophan
foods like meat, poultry, fish or legumes will help your body relax and
sleep.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
On the other hand going to bed hungry can also interfere
with sleep.<span style="mso-spacerun: yes;"> </span>If needed grab a small
handful of almonds or some yogurt, both contain calcium and magnesium that help
to induce relaxation and their source of tryptophan helps with sleep.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Supplements that can help you sleep are 5-HTP (a derivative
of tryptophan), melatonin (a hormone that regulates sleep) and the sedative
herb valerian.<span style="mso-spacerun: yes;"> </span>Please discuss any
supplements that you’d like to take with your doctor or naturopath first.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Remember that caffeine is stimulating and for some even
caffeine taken early in the day will negatively affect sleep.<span style="mso-spacerun: yes;"> </span>Alcohol is not a stimulant but it negatively
affects sleep by disrupting the sequence and duration of sleep states, as well
as total sleep time.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-75769954012512930752012-07-25T08:58:00.001-07:002012-07-25T08:58:48.623-07:00Recharge After Exercise – But Not With Chocolate Milk!<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
Statistics provided by the Dairy Farmers of Canada show that
63% of males reported drinking chocolate milk to recover after a workout in
June 2011 compared to 23% in November 2008 <span style="font-size: 10.0pt;">(Globe
and Mail, July 2, 2012)</span>.<span style="mso-spacerun: yes;"> </span>Why the
jump?<span style="mso-spacerun: yes;"> </span>In 2008 an advertising campaign
was launched by the Dairy Farmers of Canada positioning chocolate milk as the
perfect post-workout drink.<span style="mso-spacerun: yes;"> </span>It has carbohydrates,
protein, fluids and electrolytes to help the body recover after intense
exercise.<span style="mso-spacerun: yes;"> </span>But take note, even on the
Dairy Farmers of Canada’s “<i style="mso-bidi-font-style: normal;">Recharge With
Milk</i>” website it is stated that more casual exercisers will probably not
need the additional carbohydrates but if you work out at a <u>high intensity
for prolonged periods every day</u> (like our Olympians) then chocolate milk
could be for you.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #339966;">Bottom line, chocolate milk has too much sugar for the
majority of us.<span style="mso-spacerun: yes;"> </span>Approximately 7 tsp per
500 ml serving!</span></b><span style="color: #339966;"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Rehydrate your body post-workout with a more suitable alternative,
WATER.<span style="mso-spacerun: yes;"> </span>And lots of it.<span style="mso-spacerun: yes;"> </span>Do you need protein and carbohydrates shortly
after your workout?<span style="mso-spacerun: yes;"> </span>If it was a hard workout
then yes.<span style="mso-spacerun: yes;"> </span>But instead of the extra
calories from a post-workout snack or drink have a look at the clock and see if
it is time for breakfast, lunch or dinner.<span style="mso-spacerun: yes;">
</span>A meal shortly after exercise containing high quality protein and low to
medium glycemic carbohydrates is an efficient and effective way to
recover.<span style="mso-spacerun: yes;"> </span>Eggs, poultry, meat, fish or
legumes are great protein choices.<span style="mso-spacerun: yes;"> </span>And
carbohydrates such as whole grains (oatmeal, brown rice), yam or legumes will
replace muscle glycogen without spiking your blood sugars.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If a meal isn’t in the near future yogurt or a glass of
white milk both provide enough protein and carbohydrates to kick-start recovery.<span style="mso-spacerun: yes;"> </span>Or if you are looking for a dairy-free
alternative grab a small handful of nuts and add a piece of fruit or a small
handful of dried fruit.<span style="mso-spacerun: yes;"> </span>Finish getting
all the nutrients you need at your next meal, so don’t skip lunch!<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
An electrolyte drink after exercise is recommended if your
workout was intense, for a prolonged period of time, and you found yourself
sweating a lot.<span style="mso-spacerun: yes;"> </span>So yes to an electrolyte
drink if you went for a long, hard bike ride in the sun.<span style="mso-spacerun: yes;"> </span>But avoid drinks with artificial flavours and
colours.<span style="mso-spacerun: yes;"> </span>Coconut water works well or for
the serious athlete try eload, it has electolytes and carbohydrates. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-10658636713987552692012-07-08T15:03:00.005-07:002012-07-08T15:03:53.494-07:00Hydration for Summer Sports<span style="font-family: Arial; font-size: x-small;"><span style="font-family: Arial; font-size: 10.0pt;">Don’t believe the hype – chocolate milk is NOT for
exercise recovery. It is being promoted by the Dairy Farmers of Canada
and research is centered on elite athletes. Unless you are travelling to London this year for the
Olympics, chocolate milk has too much sugar. We’ll let you know
what you should be drinking for recovery in our next blog posting, coming soon.</span></span>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-26138428613887696622012-07-02T19:47:00.001-07:002012-07-02T19:47:36.403-07:00STOP EATING DRY TOAST<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<span style="font-family: "Century Gothic"; font-size: 16.0pt;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The myths about butter being bad for us have misled people
long enough.<span style="mso-spacerun: yes;"> </span>Stop eating dry toast!<span style="mso-spacerun: yes;"> </span><span style="color: #339966; font-size: 16.0pt;">Avoiding
butter is unnecessary and can actually be hazardous to your health.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We learn that butter is bad because it is a saturated fat,
and that saturated fats have a negative impact on our blood lipoprotein
levels.<span style="mso-spacerun: yes;"> </span>But what most don’t realize is
that not all saturated fats are the same.<span style="mso-spacerun: yes;">
</span>Butter is rich in short, medium and long-chain saturated fatty
acids.<span style="mso-spacerun: yes;"> </span>Short and medium chain fatty
acids metabolise quickly, their first and only digestive destination is the
liver.<span style="mso-spacerun: yes;"> </span>They cannot aggregate in the
blood or cause any harm.<span style="mso-spacerun: yes;"> </span>26% of butter’s
profile are these harmless short and medium chain fatty acids.<span style="mso-spacerun: yes;"> </span>Another 12% of butter is made up of stearic
acid, a saturated fat that has the unique property of converting into
unsaturated fat in the body and thus having a neutral affect on blood lipids
and cholesterol.<span style="mso-spacerun: yes;"> </span>34% of butter is
unsaturated fats.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In conclusion <b style="mso-bidi-font-weight: normal;">71% of
the fat in butter has a benign affect on blood lipid profiles</b>.<span style="mso-spacerun: yes;"> </span><u>Butter does not contribute significantly
to blood lipoprotein levels.</u><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The health benefits of butter are numerous.<span style="mso-spacerun: yes;"> </span>One of the short-chain saturated fats in
butter, butyric acid, is essential for maintaining healthy intestinal
flora.<span style="mso-spacerun: yes;"> </span>Butyric acid and another
short-chain saturated fat, caproic acid, work as anti-fungals in the intestinal
tract.<span style="mso-spacerun: yes;"> </span>Butyric acid also has
tumor-suppressing behaviours, especially evolved for the colon (think colon
cancer prevention).<span style="mso-spacerun: yes;"> </span>Palmitic acid, one
of the longer chain fatty acids which is associated with elevated lipoprotein
levels, is not all bad being the preferred fuel for the heart muscle. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Butter is an excellent source of vitamin A, and a source of
other antioxidants vitamin E and selenium.<span style="mso-spacerun: yes;">
</span>Butter is also a source of bone building vitamin D, and a nutrient
important in the metabolizing of fat called conjugated linoleic acid (CLA).<span style="mso-spacerun: yes;"> </span>Lecithin, an important emulsifier of fats, is
found in butter and helps us to digest the fats in butter (nature is pretty
smart).</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Butter is also a dietary source of cholesterol.<span style="mso-spacerun: yes;"> </span>But don’t panic!<span style="mso-spacerun: yes;"> </span>Our bodies only absorb about half of the
cholesterol it takes in, and cholesterol isn’t all bad.<span style="mso-spacerun: yes;"> </span>Dietary cholesterol is an antioxidant, neutralizing
the negative affects of free radical activity on our cells.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For more information on how to stop the butter is bad myth please
read <i style="mso-bidi-font-style: normal;">The Last Tango with Butter</i>.</div>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-55233512251004196712012-06-15T04:30:00.000-07:002012-06-15T04:30:15.381-07:00Bloated Again<!--[if gte mso 9]><xml>
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<span style="font-family: Cambria; font-size: 18pt;"></span></div>
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<br /></div>
<div class="MsoNormal">
You may notice that by the end of the day your pants are
tighter, could it be that you are a regular sufferer of bloating?<span> </span>Abdominal discomfort isn’t always linked to a
holiday feast, although overeating is surely a contributor.<span> </span>Bloating can occur for a number of other reasons
such as swallowing too much air (carbonated beverages), menstruation or
constipation.<span> </span><span> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Often though bloating is linked to incomplete digestion.<span> </span>Digestive enzymes from food, our saliva,
stomach and intestines are an essential part of the digestive process, helping the
body break down macro food molecules for absorption.<span> </span><span> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fresh, raw foods are the ideal external source of digestive
enzymes.<span> </span>Heat and time deactivate these enzymes,
so an apple picked and eaten in August is packed full of active enzymes but picked
in August and eaten in March not so much.<span>
</span>Applesauce (heated apples) does not contain any.<span> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Make sure your diet
contains fresh, raw fruits and vegetables as well as unprocessed whole foods to
maximize digestion. Too much raw vegetable or fruit on it’s own can also cause
bloating, so you can’t make a meal of carrots and apples without some side
affects to digestive process.<span> </span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Papaya and pineapple are excellent sources of digestive
enzymes.<span> </span>Whole foods like kidney beans,
oat and rice also contain digestive enzymes.<span>
</span>These enzymes can withstand some heat but if processed (think white
rice) the enzymes will be deactivated. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you’ve increased your dietary digestive enzymes and your bloating
isn’t going away you may have a food intolerance.<span> </span>With the help of a nutritionist you can
identify which food or foods your body is struggling to digest.<span> </span>Once identified digestive enzymes are
available in supplement form that can target the problem.<span> </span>Do not purchase digestive enzymes unless you
know your intolerance(s).<span> </span>Taking Beano,
a digestive enzyme product for legumes, grains and vegetables, won’t help if
your body is struggling to digest dairy.<span>
</span><span> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You likely know someone who is lactose intolerant; this is
the most common food intolerance.<span> </span>Lactose
is a milk sugar and without enough lactase (digestive enzyme for lactose) digestive
discomfort occurs.<span> </span>Milk does contain
lactase but not enough for someone who is lactose intolerant and the ultra
pasteurization that modern milk is subjected to deactivates the lactase as
well.<span> </span>75% of adults worldwide show a
decrease in lactase production during adulthood.<span> </span>You can also find lactase in almonds, apples,
peaches and tomatoes but likely a supplement will be necessary.<span> </span>Good news for dairy lovers, yogurt, kefir and
traditionally made hard cheeses have more lactase than milk because of the
fermentation processes involved and may be better tolerated.<span> </span>Lactose-reduced and lactose-free dairy
products are also available.</div>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-53469657876965411192012-06-06T09:55:00.001-07:002012-06-06T09:55:28.302-07:00Raising Your Blood Cholesterol: Eggs or Lemonade<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<u><span style="font-family: "Century Gothic";"></span></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You may be surprised to learn that research linking blood
cholesterol levels and heart disease is weak.<span>
</span>This is surprising because in the media and in the doctor’s office there
is much focus around keeping blood cholesterol levels less than 200 mg/dl.<span> </span>Many cholesterol lowering medications are
being prescribed, and most of us believe they are mandatory.<span> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“37% of all Canadians over 40 years of age take some type of
cholesterol lowering medication.<span> </span>Since 1990
incidence of cardiovascular disease is still unchanged.<span> </span>80% of heart attack victims have normal
cholesterol blood levels.” <span> </span>(B.Goldman,
Pharmacist, 2008, Life
Peak)</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The cholesterol hype has also motivated many to change their
diet.<span> </span>Eggs are avoided because dietary
cholesterol is considered bad.<span> </span>Saturated
fat is feared so chicken is chosen over beef.<span>
</span>But it isn’t so black and white, dietary cholesterol may impact some
people’s blood cholesterol although not significantly.<span> </span>And not all saturated fats are the same or
have the same impact on blood cholesterol.<span>
</span>Consider this, our diets have much less saturated fat and cholesterol
then say 100 years ago (less butter, lard, tallow, beef, pork and eggs) yet
heart disease is today’s number one killer in North America.<span> </span>According to Mayo Clinic Population research
(2008) heart disease may even be on an upswing.<span>
</span></div>
<div class="MsoNormal">
To learn more about the controversy around cholesterol and
heart disease have a look at Chapters 14 – 16 of <i>The Last Tango with Butter</i>.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To replace the lost calories from the fattier diet of
yesteryear we have added in processed carbohydrates.<span> </span>If you cannot yet ignore the blood
cholesterol hype then please note; a diet high in processed carbohydrates and
sugar will have more of an impact (negatively) on blood cholesterol levels then
a diet high in saturated fat, simply because excess carbohydrates are converted
to triglycerides which can end up in LDL cholesterol bundles. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fructose, a monosaccharide naturally found in fruits and
vegetables, cane sugar, sucrose or table sugar, corn syrup, high-fructose corn
syrup, molasses, agave nectar, maple syrup and honey is also a culprit to higher
blood cholesterols.<span> </span>It is metabolized
directly in the liver where it is turned into free fatty acids (FFA), very-low-density
lipoprotein (VLDL – a type of bad cholesterol) and triglycerides.<span> </span>It does not feed your cells like glucose;
consuming fructose is essentially consuming fat.<span> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So before attempting to lower blood cholesterol levels
perhaps review your sugar and carbohydrate intake instead of saturated fat
intake.<span> </span>Keep in mind that consuming
excessive amounts of fructose does a whole lot of other things to the body as
well, none of it good, but we’ll leave that for another blog.<span> </span></div>
<div class="MsoNormal">
<br /></div>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-58614767218677141072012-05-30T18:28:00.000-07:002012-05-30T18:28:20.903-07:00http://www.everydayhealth.com/diet-and-nutrition-pictures/bad-eating-habits-and-how-to-break-them.aspx<br />
<br />
check out this article by: <br />
Kathleen ChuHealthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-65222964564803190142012-05-14T09:46:00.000-07:002012-05-14T09:50:19.650-07:00Safe Summer Grilling<h2>
<br /><span style="font-family: "Century Gothic";"></span></h2>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Cooking meat, poultry or fish at high temperatures when
grilling (broiling or frying too) creates chemicals called heterocyclic amines
(HCAs). <b><span style="font-family: "Century Gothic";">HCAs are carcinogenic</span></b>. These carcinogens may increase the risk of
certain cancers.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fat dripping onto hot coals, stones or burners creates <b>additional cancer-causing chemicals called
plycyclic aromatic hydrocarbons (PAHs)</b>.
Once formed, they are deposited back on food by smoke and
flare-ups. The more intense the heat,
the more PAHs are present.</div>
<div class="MsoNormal">
<b><span style="font-family: "Century Gothic";"> </span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Century Gothic";">Don't sell the BBQ, But make it Healthier!</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As we head towards our first long week-end of our Canadian
grilling season here are some tips to help you minimize the formation of harmful
HCAs and PAHs. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 17.3pt; text-indent: -0.2in;">
<span style="font-family: Symbol;">·<span style="font: 7pt "Times New Roman";">
</span></span>TRIM: Trim
excess fat before cooking.</div>
<div class="MsoNormal" style="margin-left: 2.9pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 17.3pt; text-indent: -0.2in;">
<span style="font-family: Symbol;">·<span style="font: 7pt "Times New Roman";">
</span></span>SMALL SIZE: Keep portion sizes small to cut down
on grilling time. Make kebabs as meat
cooks more quickly than whole steaks.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 17.3pt; text-indent: -0.2in;">
<span style="font-family: Symbol;">·<span style="font: 7pt "Times New Roman";">
</span></span>PARTIAL COOK:
For meats that require longer cooking times partially cook in the
microwave first, drain the juices, and then finish on the barbecue. This can reduce HCAs by 90%.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 17.3pt; text-indent: -0.2in;">
<span style="font-family: Symbol;">·<span style="font: 7pt "Times New Roman";">
</span></span>MARINATE:
Even briefly marinating foods before grilling can reduce the formation
of HCAs by as much as 99%. Marinate
foods in anti-oxidant containing ingredients like rosemary, citrus fruits or
green tea.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 17.3pt; text-indent: -0.2in;">
<span style="font-family: Symbol;">·<span style="font: 7pt "Times New Roman";">
</span></span>DON’T BURN THE FAT: If you are going to brush food with oil use
one with a high-smoke point like avocado or coconut oil.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 17.3pt; text-indent: -0.2in;">
<span style="font-family: Symbol;">·<span style="font: 7pt "Times New Roman";">
</span></span>LESS HEAT:
Cooking at lower temperatures will decrease the formation of HCAs. Do not expose meat to a direct flame.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 17.3pt; text-indent: -0.2in;">
<span style="font-family: Symbol;">·<span style="font: 7pt "Times New Roman";">
</span></span>FREQUENT FLIPS:
For burgers reduce carcinogens by cooking at a lower temperature and
flipping them every minute while cooking.
This can reduce carcinogens by 75 – 95%.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 17.3pt; text-indent: -0.2in;">
<span style="font-family: Symbol;">·<span style="font: 7pt "Times New Roman";">
</span></span>CATCH THE DRIPS:
To reduce smoke and flare-ups avoid letting juices drip into the flames
or coals. Use tongs or a spatula to turn
foods rather than piercing meat with a fork.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 17.3pt; text-indent: -0.2in;">
<span style="font-family: Symbol;">·<span style="font: 7pt "Times New Roman";">
</span></span>TRIM THE BURNT PART; Remove charred and burned portions before
eating.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 2.9pt;">
Good news -- no harmful chemicals
are formed when grilling vegetables so load up and enjoy. LOAD UP ON ANTI-OXIDANT RICH VEGETABLES.</div>
<div class="MsoNormal" style="margin-left: 2.9pt;">
</div>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-66934193842420619562012-05-09T08:25:00.001-07:002012-05-09T08:25:26.501-07:00To Carbohydrate Load or NOT?<span style="font-family: Arial,Helvetica,sans-serif;">This is the season when we see swells of 'runners' take to the roads. </span>The sunshine inspires and compels so many of us to take on physical challenges, like running road races. The recreational runner is a special breed. One that deserves unsung praises. Firstly it is the recreational runner's race registration that funds the purse for the elite winner. It is the recreational runner who buys running shoes and running gear and attends a multitude of running seminars supporting the sports industry. And yet, the recreational runner is left to fend for themselves when sorting out their running nutrition needs. All the research regarding fueling for performance has been done on ELITE athletes. These results are not laterally transferable to the recreational runner. In fact the fueling practices of elite athletes will impede the progress of the recreational athlete. Nutrition guidelines need to be established based on,<br />
<br />
<span style="color: red;"><b><span style="color: black;">Lean Body Mass: </span></b></span><b><span style="color: black;"> </span></b><br />
LBM is the pounds of muscle and bone on one's body <i>MINUS</i> the fat pounds. An athlete has very low body fat and very high muscle pounds. Their ratio of fat to lean mass is low. Having plenty of muscle requires plenty of fuel. A lot of this fuel can come from carbohydrate. A recreational runner with low-average body fat (say 17% for a male to 23%for a female) will have less lean body mass than an athlete. The recreational runner who is fit is not as lean as the athlete. The fat ratio is higher than an athlete and<span style="color: blue;"> </span><i style="color: blue;">does not require fuel</i><span style="color: blue;">!</span> All they need to fuel is the working muscles that are not as dense or as fit as an elite athlete. This type of runner does not need to fuel, ever, on concentrated carbohydrates. The recreational runner can acquire all their energy needs from regular meals with carbohydrates from vegetable and fruit sources. No need to load. Load what? The muscle is de-conditioned and will take what it needs from storage site in the muscles (glycogen), blood and the fat on the hips. Recreational runners who 'load' will only end up fatter, slower and uncomfortable.<br />
<br />
<u>Example of a Recreational Runner's Meal Post Long Slow Distance Workout:</u> <br />
<br />
6-8oz of fatty fish steamed in lemon and parsley, salt and pepper<br />
6-10 asparagus steamed with 1-2 tsp of butter or 15 fiddle heads with butter<br />
1/2 small baked potato with 1tbsp full fat sour cream and chives with pepper and sea salt<br />
tea with tsp of unprocessed honey and 2squares dark chocolate <br />
<br />Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-49230609778353003612011-09-19T15:27:00.000-07:002011-09-19T16:21:08.455-07:00Cut the Foods that Make you FatSorry I've been away for so long. I had no idea that there was a group out there following this blog. Thank-you for your interest. When you have the chance please sign up for our blog so we know you are out there. <br /><br /><div style="text-align: center;"><span style="font-size:100%;">Cut the Foods that Make you Fat<br /></span></div><br />Once and for all, calories don't count! I call this the, 'Black Forest Cake Syndrome.' Here is how it works. If you were to eat 1,200 calories per day in meat, fish, vegetables and your best friend ate 1,200 calories in Black Forest Cake everyday and nothing else, which person would get fat? The Black Forest Cake Girl of course because a calorie is not just a calorie. In fact calories don't make you fat, forget about them and lets get on to what matters when you are trying to loose body fat. <br /><br />All food nutrients (protein, carbohydrate, fat, vitamins, minerals, sugar, alcohol) will illicit a response in your body to dictate how you use each 'calorie' of Black Forest Cake or protein, fat, and fiber. The response to 1,200 calories of sugary cake is totally different to a balanced meal even though they have the same caloric value. The hormonal response is what will make you fat not the calories!<br /><br />Sugar, fruit sugar (fructose), milk sugar (lactose), high fructose corn syrup when eaten will immediately cause the pancreas to release insulin. Insulin shuttles the sugars out of your blood stream into cells where they are used for energy in the metabolic processes <span style="font-weight: bold;">or </span>made into storage forms of carbohydrates (glycogen), or storage forms of fat (triglycerides). Any way you eat sugar, if you eat more than your body needs you will store it. Once insulin is elevated no fat burning can take place! Even if you cycled ten miles into work you wouldn't burn fat for fuel if you got to the office and had an itty bitty muffin. Sugar will shut down your fat burning engine. <br /><br />Think of insulin as an A-Type personality that only wants its' sugars to be metabolized before anything else. Insulin will push its' way around the system until all fat (stored fat and dietary fat) is dormant and stored and not circulating. <br /><br />If you regulate insulin you will regulate fat burning. Here is a one day diet to kick start you into fat burning. <br /><br />Hormone Response Meal Plan:<br /><br />Breakfast:<br /><br />Delay breakfast after your workout for up to one hour.<br />2 poached eggs, 3 strips of bacon or sausage, 1 sliced tomato with salt, pepper and olive oil<br />1-2 cups coffee with cream (not milk or half and half)<br /><br />Lunch 12-1:30pm<br /><br />1tin tuna fish or salmon with 1tbsp mayonnaise mixed on 2-3 cups green leafy vegetables, cucumber, tomato, avacado with garlic, salt, pepper, oil of choice (no vinegar)<br /><br />Dinner 6pm - 7:30pm<br /><br />6-8oz steak<br />6 spears asparagus with butter<br />mixed salad with pine nuts<br />1- 3oz glass of wine<br /><br />Go to bed early. Note how you feel in the morning. If you feel as if you lost water and have less distention in your lower belly (digestion of oligosaccharides) this might be a plan for you. Try it for another day. If you need more starch add green vegetables. <br /><br />Please let me know how it works for you. <br />Keep up the good work.Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-5605717880984442532011-07-19T04:34:00.000-07:002011-07-20T15:34:22.900-07:00Aerobic versus Anaerobic Training<span style="font-size:100%;">When I first started training and coaching regular individuals (as opposed to athletes) there was a well entrenched notion for weight loss. Long, slow, distance was believed to be the only way to burn excess fat. Women at the health club in the YMCA would line-up to claim a stationary bike and cycle for 1-2hours at low intensity while reading magazines, watching television and basically being very distracted from what they were there to do.... exercise!<br /><br />If you can concentrate on reading while 'exercising' you are not exercising! You are passing some time, lubricating joints and mildly increasing circulation, however you are not burning excess fat. If you are lucky you might burn off the banana you had for breakfast that morning with such a workout.<br /><br />Burning fat requires effort. Sucking wind as I tell clients. Get out of breath, 'puff' the effort. Sleeping people can walk! Don't just walk, pick up the pace and engage the muscles. <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">Here's</span> why.<br /><br />Aerobic exercise simply means, 'with oxygen.' This is energy produced in the presence of adequate oxygen. Heart, nerve and brain cells can only produce energy under the aerobic conditions. Well thank goodness you don't need your brain to stationary cycle. Most cells in the body require a steady supply of oxygen and if this is not met then one can suffer a heart attack, (lack of oxygen to part of the heart), stroke (lake of oxygen to part of the brain).<br /><br /><span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">Anaerobic</span> exercise simply means, 'without oxygen.' Skeletal muscle cells can produce energy even when the cardiovascular system cannot deliver enough oxygen for the work they are doing. <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">Anaerobic</span> system will kick into high gear only when exercising muscles have inadequate oxygen available.<br /><br />However, to maximize fat burning we need to consider the entire exercise effort before calibrating total caloric use. It is true that aerobic effort such as the long, slow distance uses a pretty good supply of stored glycogen (pasta and bread stored in the muscles) and stored body fat. But after that long, slow effort is over and you stop then the calorie burning stops! You get no post exercise effect for your efforts. <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">That's</span> it, the calorie burning is over! Next time you use stationary exercise equipment, input your weight and age, do the workout then have a look at how many calories you have burned. Though this will be off by some degree it gives you an idea that just moving is not going to do much of anything. Like I said earlier, you may burn off a banana and yogurt breakfast but you certainly won't use up those pancakes with maple syrup. Those calories are now on your butt or gut.<br /><br /><span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">Anaerobic</span> exercise is essential no matter what your age, fitness level, or objectives. The <span class="blsp-spelling-corrected" id="SPELLING_ERROR_5">anaerobic</span> system does depend on muscle glycogen for fuel and blood sugar as well. This is all true and its <span class="blsp-spelling-corrected" id="SPELLING_ERROR_6">dependence</span> on glycogen is why <span class="blsp-spelling-corrected" id="SPELLING_ERROR_7">anaerobic</span> effort got a thumbs down a decade ago. But, the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_8">anaerobic</span> effort also:<br /></span><ul><li><span style="font-size:100%;">secretes growth hormone</span></li><li><span style="font-size:100%;">improve Max <span class="blsp-spelling-error" id="SPELLING_ERROR_9">Vo</span>2 (how efficiently your body uses oxygen)</span></li><li><span style="font-size:100%;">increases lactic acid threshold ( ultimately trains your body to tolerate more stress)(makes you FITTER. When you are fitter you burn more calories at rest!!)<br /></span></li><li><span style="font-size:100%;">decreases injury risk from high repetition, over use syndromes</span></li><li><span style="font-size:100%;"><span class="blsp-spelling-error" id="SPELLING_ERROR_10">up-regulates</span> enzymes for fat metabolism</span></li><li><span style="font-size:100%;">post-exercise benefit of 1-2 hours of fat burning!!</span></li><li><span style="font-size:100%;">improves glycogen dependence (trains your body to use glycogen more efficiently)</span></li><li><span style="font-size:100%;">Once glycogen is tapped into fat is mobilized</span></li></ul><span style="font-size:100%;">What a bargain. <span class="blsp-spelling-corrected" id="SPELLING_ERROR_11">Anaerobic</span> exercise is the most efficient way to burn fat. Quick, but not easy.<br />Remember when you lift weights this is an <span class="blsp-spelling-corrected" id="SPELLING_ERROR_12">Anaerobic</span> activity. You are breathing with enough oxygen supply but on a cellular level your muscle cells are being depleted.<br /><br />Next work out. Kick it up a notch. Get puffy, get out of breath, suck wind. It will pass. You will recover and be fast, fitter and leaner for your effort.<br /><br /></span><br /><br /><span style="font-size:85%;"> </span>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-18392158397533944972011-06-22T07:31:00.000-07:002011-06-22T09:26:58.351-07:00Cholesterol Readings<span style="font-size:130%;"><span class="blsp-spelling-error" id="SPELLING_ERROR_0">Statin</span> drug therapy decreases the level of <span class="blsp-spelling-error" id="SPELLING_ERROR_1">LDL</span> (low density <span class="blsp-spelling-error" id="SPELLING_ERROR_2">lipoproteins</span>) circulating in the blood. This has been the accepted measurement for determining 'risk' of future heart disease. However consensus regarding <span class="blsp-spelling-error" id="SPELLING_ERROR_3">LDL</span> indicators for heart disease is not universal. Before <span class="blsp-spelling-error" id="SPELLING_ERROR_4">statin</span> drugs were available an 'abnormal' cholesterol measurement was determined by dividing<span style="font-weight: bold;"> total cholesterol by <span class="blsp-spelling-error" id="SPELLING_ERROR_5">HDL</span> cholesterol <span class="blsp-spelling-corrected" id="SPELLING_ERROR_6">yielding</span> the 'cholesterol/<span class="blsp-spelling-error" id="SPELLING_ERROR_7">HDL</span> Ratio.</span>' <span class="blsp-spelling-error" id="SPELLING_ERROR_8">LDL</span> was not a determining factor in 'risk.' <span class="blsp-spelling-error" id="SPELLING_ERROR_9">Statin</span> drugs are efficient at limiting <span class="blsp-spelling-error" id="SPELLING_ERROR_10">HMG</span>-<span class="blsp-spelling-error" id="SPELLING_ERROR_11">CoA</span>, <span class="blsp-spelling-error" id="SPELLING_ERROR_12">hydroxymethly</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_13">gluteryl</span> Co-A <span class="blsp-spelling-error" id="SPELLING_ERROR_14">reductase</span>, the rate-limiting step in cholesterol synthesis. <span class="blsp-spelling-error" id="SPELLING_ERROR_15">Statins</span> shut this process off thereby reducing cholesterol making. <br /><br />To help determine if your cholesterol metabolism is <span class="blsp-spelling-corrected" id="SPELLING_ERROR_16">out of recommended ranges for your age, stress level (athletes and those fight infection may have higher cholesterol) </span>request cholesterol ratios reading versus <span class="blsp-spelling-error" id="SPELLING_ERROR_17">LDL</span> measurements. <br /><br /> <br /></span>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-4897169985359586092011-06-14T13:20:00.000-07:002011-06-14T14:22:07.943-07:00The FAMOUS ROTATION DIET<span style="font-size:180%;">Metabolism is an intricate dance between glands,(pineal, thyroid, pituitary, adrenal, pancreas, gonads), fluids that are intracellular and extracellular, muscle activity, and the liver and kidneys. Rotation diets are an easy way to integrate essential nutrients that support the glands (endocrine system) and fluids help to rinse the by-product of metabolism from the body. It is my experience that rotation diets help to recalibrate food cravings, improve digestion, release stored food energy and make it easier to adhere to clean eating pattern after the two days is finished.<br /><br />I encourage you to try one of the rotation diets and experience for yourself how different you will feel in just two days. Post your comments and spread the word. Do a rotation diet for two days only, one time per week. Men typically lose 4-6lbs and women 2lbs and everyone says they feel great and never feel hungry.<br /><br />Try it, you are going to love it!!<br /><br /><span style="font-weight: bold;">ROTATION DIET (1)</span><br /><br /><span style="font-weight: bold;">AM:</span> 1/4 cup full fat yogurt, 1/2 cup plain full-fat kefir, 1full tablespoon of each of the following, pumpkin seeds, walnuts, flaxseeds, raisins, 1/2 cup of blueberries.<br /><br />No snacking between meals, drink 500ml to 1litre water, clear tea<br /><br /><span style="font-weight: bold;">LUNCH: </span>1/2 tin to 1 full tin of tuna mixed with mayonaisse and green onion and celery<br />on a bed of mixed green salad dressed in olive oil, lemon, garlic and sea salt and pepper.<br />1 fruit of your choice either a pear or apple. 1 cup of tea with 1tsp raw honey<br /><br />No snacking between meals, drink 500ml to 1 litre water, clear tea<br /><br /><span style="font-weight: bold;">DINNER</span>: 6-8oz steak, 6-8 asparagus drizzled with butter and garlic, 1/4cup brown rice with almonds and tamari sauce (no soy sauce)<br />1/4 cup berries with 2tbsp creme frachaise<br />3oz red wine<br /><br />No snacking after this meal. Walk outside if you feel you want to nibble.<br />_____________________________________________<br /><br /><span style="font-weight: bold;">ROTATION DIET (2)</span><br /><br /><span style="font-weight: bold;">AM: </span> 2 poached eggs, top the eggs when hot with 2 slices of old sharp cheese like cheddar or asiago, and 1/2 cup steamed spinach (you can prepare the spinach the day before) If you can't do the spinach have a whole sliced tomatoe and buffula mozorrella with olive oil and salt and pepper.<br /><br />No snacking drink your water or tea<br /><br /><span style="font-weight: bold;">LUNCH: </span> 1.5-2cups lentil stew topped with 1tbsp sour cream<br />1 apple or pear with a 3oz serving of Asiago - tea with 1tsp of honey if you need sweet<br /><br />No snacking, drink your water or tea<br /><br /><span style="font-weight: bold;">DINNER:</span> 6-8oz of fish (any fish white or orange like salmon or artic char)<br />2 cups mixed vegetables of carrots, broccoli, cauliflower dressed in butter<br />3oz wine (probably white)<br /><br />Go to bed. No snacking. wake up hungry and do a 10minute cardio. dance, run the stairs, march on the spot, just get out of breath.<br /><br /><br /> <br /><br /><br /></span>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-52399821696094471082011-06-14T12:32:00.000-07:002011-06-17T07:55:56.314-07:00Correcting Posture Imbalances<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj31alVWROr2CoWe5yzs-8MBR7aJBbsCJ-xAxOhsy3Jk_pu1pryiLClLCutqSsE6Gcs1hYuXv97SYaW8Kxm2aXZrVuAiD-w21lf_jh3DE6dCMUJpMugX1jEHMLTtKzDdU5ucuFuYsDxDzo/s1600/myofascial+training.jpg"><img style="cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj31alVWROr2CoWe5yzs-8MBR7aJBbsCJ-xAxOhsy3Jk_pu1pryiLClLCutqSsE6Gcs1hYuXv97SYaW8Kxm2aXZrVuAiD-w21lf_jh3DE6dCMUJpMugX1jEHMLTtKzDdU5ucuFuYsDxDzo/s320/myofascial+training.jpg" alt="" id="BLOGGER_PHOTO_ID_5619202186318189170" border="0" /></a><br /><br />Alia and Rob Practising side lying myofascial techniques in Rochester NY workshop.<br /><br /><span style="font-size:180%;">Muscles and movement are integrated into body-wide fascial webbing. Myofascia refers to muscle tissue and its web of connective (fascial) tissue. Fascia is the thin celophane-like covering that you can see covering the chicken breast when the skin is pulled back. Strains, tension, fixation and compensation are distributed throughout fascial lines and fascial webbing - so painful problems in one area of the body can be linked to other areas that are completely asymptomatic. </span><br /><br /><span style="font-size:180%;">Modern medicine has excelled at the reductionist model (reducing the body to smaller and smaller parts to understand individual units). <span style="font-style: italic;">With anatomy the reductionist model has translated into athletic injury and posture imbalances being approached as isolated faulty mechanisms. </span> Myofascial therapy studies the physical 'relationship' (knee bone connected to the thigh bone) of the body, so how one body part affected is effected by the whole.<br /><br />Your body is a synergistic system stringing all parts together in order to understand the whole. It is still important to understand muscle based techniques, but this needs to be set in the context as a whole. (ie - You have low-back pain but your pelvis is level, not excessively tilted forward or back. The tension may be originating in the rounded mid-back.)<br /><br /><span style="font-weight: bold;">Summary:</span> Myofascial therapy addresses the interrelationship of muscle fascia across extended lines and planes throughout the body. True myofascial therapy takes a global view of the individuals alignment and movement patterns. The body's anatomy transmits strain and restriction of movement through absorbed tension in fascial webbing. Fascial therapy 'unpins' the tight, stuck facia to allow the muscle bundles to move more freely and allow the skeleton to align naturally, free of tension. When thinking 'fascia' think of tension, posture and alignment and 'muslces' is the functional part with specific, controlled movement.<br /><br />Myofascial therapy is an essential component to fitness training and injury rehabilitation.<br /><br /><br /><br /><br /></span>Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-7335612061470595472011-06-08T12:01:00.000-07:002011-06-09T10:21:20.793-07:00Dignitas Cycling Fund Raiser<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXg9l9Cr2oMajzRDLCwrlgYjx5pd19kZknFJfdK0L8RmiHejoaK5R_I0a9SDRNurffXdUPvXo8l7RdW03-R6g4yF0jxYjML7JEfL3Yk3CE0FzS2OM1hkB0KTLnV5yf22safNHScBxvyb8/s1600/dignitas+gwen+mel1.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXg9l9Cr2oMajzRDLCwrlgYjx5pd19kZknFJfdK0L8RmiHejoaK5R_I0a9SDRNurffXdUPvXo8l7RdW03-R6g4yF0jxYjML7JEfL3Yk3CE0FzS2OM1hkB0KTLnV5yf22safNHScBxvyb8/s320/dignitas+gwen+mel1.jpg" alt="" id="BLOGGER_PHOTO_ID_5616270748006207298" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKFEhsEMb1enZll6sXOU4M9xxU0Ya7m9fSfc8XYtuOvoPcFaCJ5FZtaKplU5sthgiHqt4bNqWuEuv30v9ehC7MeXD__o-yVizVbvCcgxkd7MQE1_yW1nREJl2oFZPQixwXQ5Zkrpf4o6w/s1600/dig.+jess+5.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKFEhsEMb1enZll6sXOU4M9xxU0Ya7m9fSfc8XYtuOvoPcFaCJ5FZtaKplU5sthgiHqt4bNqWuEuv30v9ehC7MeXD__o-yVizVbvCcgxkd7MQE1_yW1nREJl2oFZPQixwXQ5Zkrpf4o6w/s320/dig.+jess+5.jpg" alt="" id="BLOGGER_PHOTO_ID_5616249401826350658" border="0" /></a><br /><span style="color: rgb(51, 51, 51);"><span style="color: rgb(255, 255, 255);">Milne Cycling and Melissa Putt cheerleading</span></span><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCGQD05Sh5vyEF69nY0WrVT9IcZWCUXHgAA-Ow-PIgu_LjlQyd1e2Kj1b-07s2M_kvN3RIWNJPULF4afZXuNivED_V9m70tR5bN41aUwBsW6IrULPxAXyp6-MeiazXvwyO_JiUeROSGR8/s1600/digntias+mel+jess+taking+break.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCGQD05Sh5vyEF69nY0WrVT9IcZWCUXHgAA-Ow-PIgu_LjlQyd1e2Kj1b-07s2M_kvN3RIWNJPULF4afZXuNivED_V9m70tR5bN41aUwBsW6IrULPxAXyp6-MeiazXvwyO_JiUeROSGR8/s320/digntias+mel+jess+taking+break.jpg" alt="" id="BLOGGER_PHOTO_ID_5615928473859342018" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8HzKjwJR60KzJwJdX9EVUOYMiG0-1rI1hgMDlINBkBdAhFpglcWhYN2Y5KuA82gc4FCpIbZjjaKu3_DwuEcqRSixeLOXjTR2v8HMWhXcsSGxIpCo8JHWgEWR6YHjTRUjvIQWG1-7tcdc/s1600/dignitas+jess%252Cmel%252Crus.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8HzKjwJR60KzJwJdX9EVUOYMiG0-1rI1hgMDlINBkBdAhFpglcWhYN2Y5KuA82gc4FCpIbZjjaKu3_DwuEcqRSixeLOXjTR2v8HMWhXcsSGxIpCo8JHWgEWR6YHjTRUjvIQWG1-7tcdc/s320/dignitas+jess%252Cmel%252Crus.jpg" alt="" id="BLOGGER_PHOTO_ID_5615927999546039826" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYA62hL0kdwWnGtBqKrAFeIeROf7dJHJ-zeXykqPYIyOMUHSg4WWt4Q_7DQ3nwcwM67U9B2t5tvQnPOeFnvRAs4TQW9TgMf9to-sorH4vVp3_aqgwwWynTEi3LF29k24iDiZeh5GQ1f7c/s1600/dignitas+cheers.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYA62hL0kdwWnGtBqKrAFeIeROf7dJHJ-zeXykqPYIyOMUHSg4WWt4Q_7DQ3nwcwM67U9B2t5tvQnPOeFnvRAs4TQW9TgMf9to-sorH4vVp3_aqgwwWynTEi3LF29k24iDiZeh5GQ1f7c/s320/dignitas+cheers.jpg" alt="" id="BLOGGER_PHOTO_ID_5615927759976521938" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIzc2N3hOLSeKMxsplYYokliTw6A5QYvFHb0OFXECqUqKiEyj00N_JaqWwFDmEHF40YpbVXlPKfiK5Nk0jDlOWrg_xQR_Q7CPr7XfXM3ImGJ5siU2lY3TcDO2RkwUIPFxEMLfS8y4Rjq8/s1600/dignitas+grp.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIzc2N3hOLSeKMxsplYYokliTw6A5QYvFHb0OFXECqUqKiEyj00N_JaqWwFDmEHF40YpbVXlPKfiK5Nk0jDlOWrg_xQR_Q7CPr7XfXM3ImGJ5siU2lY3TcDO2RkwUIPFxEMLfS8y4Rjq8/s320/dignitas+grp.jpg" alt="" id="BLOGGER_PHOTO_ID_5615927542431269442" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNf5_5t7evy0LfPq4Aiz4oCVXlErfaZGf1_6YXL5khkMsbkqt6Xzo77zn1uwsNBP-LJW1xV3eULEwBZQb1J7VoPLoq_uGYhToqqGfti1e_Oe2PRDyxr90uwSUxVYKes1TBVw281XtUOXc/s1600/dignitas+EM+mssage.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNf5_5t7evy0LfPq4Aiz4oCVXlErfaZGf1_6YXL5khkMsbkqt6Xzo77zn1uwsNBP-LJW1xV3eULEwBZQb1J7VoPLoq_uGYhToqqGfti1e_Oe2PRDyxr90uwSUxVYKes1TBVw281XtUOXc/s320/dignitas+EM+mssage.jpg" alt="" id="BLOGGER_PHOTO_ID_5615927266799452178" border="0" /></a><br />Sunday June 5, 2011<span style="font-size:130%;"><span style="font-weight: bold;"> Healthy Habits Team </span></span>participated in a fund raiser for HIV/AIDS treatment in Malawi.<br />Fun was had by all and we were one of the top fund raisers in the event.<br /><br />Emily and Melissa massaged the tired participants in between their efforts. All teams had their bikes spinning for 8hours non-stop. ... It was a bit of a workout.<br /><br />Jess made a secret tonic for us to drink in the hot Dundas Square heat. Not sure what it was but it sure made the time fly by.<br /><br />It is always good to test your endurance and a bunch easier to do so with colleagues and friends.Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-1794787627269164042011-06-02T05:12:00.000-07:002011-06-08T12:20:30.971-07:00Food and Mood<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOt5iVgKWVUQtyANM9rOunly4la7u8RF8WQr8M0DgyA_-Q3pSf_Aw_1JsCneGZUyRyAdkGe6x7mnWgTfzzMb4-uaggCD_cOQNcTsskcPtam2J4-vzQIgfChMZlfZ1Kw_LrV9WJkLABMY/s1600/pop.PNG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 144px; height: 144px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOt5iVgKWVUQtyANM9rOunly4la7u8RF8WQr8M0DgyA_-Q3pSf_Aw_1JsCneGZUyRyAdkGe6x7mnWgTfzzMb4-uaggCD_cOQNcTsskcPtam2J4-vzQIgfChMZlfZ1Kw_LrV9WJkLABMY/s320/pop.PNG" alt="" id="BLOGGER_PHOTO_ID_5613597406466663826" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIX0FP17NJRENdol6XfpBDxiWFpg0eCpEpndxbeNBOnDh8vjzPyGWeMsJi1fDNPWIbGK4k1Gt-LIX_gaNQzMtxS6EUkjJKcOuipXa1l-uf9Jtixz7fVAhVyfaV8UtYC3vjyc0UiRQ4uLo/s1600/wheat.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 170px; height: 137px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIX0FP17NJRENdol6XfpBDxiWFpg0eCpEpndxbeNBOnDh8vjzPyGWeMsJi1fDNPWIbGK4k1Gt-LIX_gaNQzMtxS6EUkjJKcOuipXa1l-uf9Jtixz7fVAhVyfaV8UtYC3vjyc0UiRQ4uLo/s320/wheat.jpg" alt="" id="BLOGGER_PHOTO_ID_5613597283356313410" border="0" /></a><br />The contents of your last meal affect which neurotransmitters are predominant in your brain.<br /><br />Neurotransmitters are tiny proteins that electrically interconnect the nerve cells in the brain. At any given time<br />the mix of neurotransmitters in the brain will dictate your mood. What you eat, drink, and think affects which neurotransmitters are predominant. Coffee, wine, alcohol, milk, dehydration, sugar, protein, starch and fats change your mood.<br />If that seems like a stretch just think back to the morning after Halloween, were those kids behaving normal? They were affected by the sugar they <span class="blsp-spelling-error" id="SPELLING_ERROR_0"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">ingested</span></span>.<br /><br />Starchy foods like pasta and <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">potato</span> and rice boosts the brain levels of serotonin which have a calming affect on the brain. Don't eat these for lunch if you have an important sales meeting after lunch.<br /><br />Protein rich foods, meat, fish, eggs, poultry increase awareness by competing with the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">serotonin</span> neurotransmitters and negating their affects.<br /><br />Emotional Stress often leads people into starchy, sugary foods because of the way it makes you feel. To avoid the cycle of serotonin dominance ensure that lunch and snacks have a little bit of protein and starch mixed together. Avoid starch and sugar on it's own.Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-47806941647298678802011-05-31T08:03:00.000-07:002011-05-31T08:13:52.805-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLf3DXJvJQojd_pMXGvthvvzMwb3-4tU8OXu3vBOCo2A8DQ1NFUAe3pIvUNSVFT5w1oSw8MAhwUwy7YVerv5TRQoSXQCav_zRH6XPE7bK7_qL-Xt5Qyi3J1UOCXzu9-ICvZTSFC8f6emk/s1600/broth+party+-+all+at+table.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 233px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLf3DXJvJQojd_pMXGvthvvzMwb3-4tU8OXu3vBOCo2A8DQ1NFUAe3pIvUNSVFT5w1oSw8MAhwUwy7YVerv5TRQoSXQCav_zRH6XPE7bK7_qL-Xt5Qyi3J1UOCXzu9-ICvZTSFC8f6emk/s320/broth+party+-+all+at+table.jpg" alt="" id="BLOGGER_PHOTO_ID_5612898695707884210" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTT2E4x6jpn36XnHc82rTIT8M4LOTgs9A6SWt6KlZU79LlJ2WdCQVmTcB91R-txNynyjSfaW8rfqOKe2Yf0-eXiBjTi6in67evG5T37NkZ5teD__pMTJrLHlCNvBcYHBA4F7U7uwAaiCc/s1600/broth+party+-+broth.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 219px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTT2E4x6jpn36XnHc82rTIT8M4LOTgs9A6SWt6KlZU79LlJ2WdCQVmTcB91R-txNynyjSfaW8rfqOKe2Yf0-eXiBjTi6in67evG5T37NkZ5teD__pMTJrLHlCNvBcYHBA4F7U7uwAaiCc/s320/broth+party+-+broth.jpg" alt="" id="BLOGGER_PHOTO_ID_5612896955459165858" border="0" /></a><br />These are pictures from our Broth Party. Clients gathered on a cold Feb. night to learn the art of broth making.<br /><br />Broth is the best way to assimilate calcium and prebiotics which are nutrients that feed the gut flora.<br /><br />Easy to do and best done with organic ingredients.<br /><br />Pot of spring water simmering<br />Add the meat ON THE BONE to the water.<br />Gradually add the onions, celery, carrots or any other root vegetable<br />Sea salt, ground pepper<br />Let simmer while you sip a glass of wine<br />After several hours stain the big stuff. The broth is clear and rich in essential fats, calcium, potassium and anti-microbial nutrients. Broth is the best source of available ELECTROLYTES. Good bye Gatoraid!Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0tag:blogger.com,1999:blog-3011551201851851922.post-14047264364670654692011-05-31T07:53:00.000-07:002011-05-31T08:00:49.228-07:00<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyy6tikrZ27-bVMa6n_SnXb7NmqABv1ykj4FunijLlc20MdunH6gq6dJpGl3jlJZN9ydumK9Yd9aT0GZ97mQg' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Fats are not the villian to your diet. Saturated fats from coconut, lard, palm, and tallow are much needed nutrients to any balanced diet. In fact, saturated fats have less calories than the unsaturated vegetable oils. Have a look at this short video to help understand the differences in the fats that we eat.Healthy Habits Inc.http://www.blogger.com/profile/13387995552255098261noreply@blogger.com0