The RKC Difference

May 14th, 2012

More and more you’re seeing kettlebells: in the news, YouTube videos, in Target, and maybe even some “Kettlebell” classes in your area or at your regular gym. It’s important to know that not all Kettlebell instructors are created equal. You wouldn’t go to a personal trainer who wasn’t certified, so why would you go to a Kettlebell instructor who isn’t?  There are many “certification” courses available to take and there are hundreds of YouTube videos showing (usually improperly) how to lift a kettlebell. There are even some trainers in the fitness industry that may watch a few videos or read some articles, thinking they can successfully teach how use them. Make no mistake; improper lifting of a kettlebell can result in injury!

Out of all the options available on how to learn to use kettlebells, none comes even close to the challenging 3-day course developed by Pavel Tsatsouline, a former instructor in the Russian Special Forces. Along with passing the physical tests required during the 3-day event, a participant must show that they can properly teach others how to use a kettlebell.

What this means to you is that by going to a Russian Kettlebell Certified instructor, like the instructors here at Perfect Fit USA,  you can rest assured that the instructor has successfully completed 23 hours of training and has passed the tests to teach kettlebell fundamentals.

The RKC isn’t for everyone. Since the RKC has an extremely high standard, attending one of their 3-day certification courses, does not mean that someone can become certified. In fact, the failure rate is typically 20-30%. If someone says they have been to a RKC certification, be sure to check the list of instructors on Dragondoor.com to verify they passed the course.

 

The RKC difference is Strength

The RKC is often referred to as a “School of Strength”: physically and mentally.

Pavel Tsatsouline, Master of Sports is a former physical training instructor for the Soviet Special Forces. He is currently currently a Subject Matter Expert to elite units of the US military and law enforcement. Pavel makes his 'low tech/high concept' strength programs available to civilians through his books and videos. The revival of kettlebll training started with Pavel with his acclaimed book The Russian Kettlebell Challenge.

Physically, the ability to move heavy kettlebells in a safe and effective manner is at the forefront of RKC certification.  RKC certified trainers take pride and excitement in the ability to press heavy bells, deadlift impressive loads and swing powerfully and explosively. Regardless of our differences in genetics or gender, using one’s own body weight and size as a source of strength is key.

Mentally, the RKC prepares certification candidates with an ability to endure grueling training sessions, countless disappointments, days of perceived weakness and failed attempts. Including the mental capacity required to live the life of a hard working trainer; the long days coaching, hours spent writing programs, and days spent away from home traveling for educational purposes. RKC is also the mental strength to back off of training when necessary and realize one’s limits while pushing them all at the same time.

RKC is strength in numbers; the growing community of like-minded hard style individuals, different in so many ways yet similar in their vision, passion and commitment. The RKC has grown to over 1300 members worldwide, reaching to cultures, languages and communities afar.
 The RKC difference is Integrity

The integrity difference of the RKC is obvious in its pursuit in offering the most efficient, effective and scientifically current methods for achieving strength, power and optimal mobility. This is why every certification is slightly different than the rest. RKC is constantly maturing in its own skin, striving to provide the best possible educational experience as opposed to remain in its comfort zone, offering up outdated and archaic information and methods. RKC is not a trend or a gimmick. It is an ever evolving system rooted in its integrity. It is a system continuously seeking to improve itself.

This is also why RKC is associated heavily with the Functional Movement Screen and Functional Movement Systems (FMS). RKC is integrity of movement; quality over quantity, honoring the beauty and grace of human movement and recognizing dysfunction and its toll on the human form.

You will be hard pressed to find an RKC trainer who is not up-front about his/her credentials, experience and capabilities. Part of the RKC integrity is to, “Represent my school with honor in my professional and personal life.” Integrity is the backbone of the code of conduct which RKC strives to uphold.

 

The RKC difference is Humility and Respect.

Although RKC is strength, it is rare to see an RKC instructor gloat. RKC is humility; the ability to say you do not know the answer and “know the boundaries of [my] expertise”, to accept complimentary advances of our strength but not boast of it, to recognize that many have come before us whose wisdom far exceeds ours and many will come after of whom we must strive to guide and mentor.

RKC is respect; respect of one’s body and one’s limits as well as respect of our client’s bodies and individuality. RKC is respect towards each other as colleagues, as well as other professionals who we may not agree with; the ability to quietly dissent and instead speak positively about our methods as opposed to negatively about others. We respect each other’s abilities and seek to learn from one another.

Next month, Jill and Renee are heading to up their RKC certifications. What’s it take to be RKC certified?

Turkish Get Up R/L

Clean & Press R/L

Front Squat R/L

Swings 15 second hang test (elbows 90 degrees

100 Snatches in 5 minutes

 

 

 

 

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Conventional Foods? Organic Foods? GMO Foods? What’s it all mean?

April 13th, 2012

A few weeks ago on Facebook we posted the nutritional differences of conventionally grown versus organically grown produce. This got our fans to wondering just what is meant by “conventional” and “organic” as well as the meanings of “GMO versus non-GMO” foods. Never fear, Perfect Fit Fans! We’re here to shed some light onto choosing the best foods for your table.

Conventionally Grown Food:

Conventionally grown food is actually a relatively new concept in the long human history of farming. It was not until the twentieth century that chemical fertilizers, fungicides, herbicides and pesticides began to be used in food cultivation. Prior to that time, all farming was organic!

Such chemicals are added to conventionally grown food production in order to prevent crop damage caused by insects and bugs as well as to help the produce to stay fresher longer. Regrettably, these various herbicides and pesticides have entered the water supply as well as the food chain (ultimately finding their way to the produce you consume!). A gradual build up of poisons in the body can add weight, cause headaches and/or a lack of energy and result in digestive problems. These are only a few of the many health issues that have been linked to consumption of some conventionally grown foods.

More importantly, these chemicals introduce free radicals into the blood stream. Free radicals are cell-destroyers that can occur naturally through chemical reactions in the body but they can also be introduced through pollution and a variety of environmental factors such as the use of chemical fertilizers. Free radicals attack healthy cells which can cause premature aging, as well as cancer and other serious conditions. The body can protect itself to a point but it can also become overwhelmed, especially if these free radicals are continually ingested. Choosing organic foods over conventionally grown foods is highly recommended in order to reduce the risk of bringing extra toxins into your body.

The truth about organic vs. conventional foods really comes down to the health of not only the human race, but also the earth itself. The soil in which food is grown is also affected adversely by conventional food growing methods. The chemicals seep into the ground and kill off important bacteria and fungi, which are essential to the health of the land. It is through the soil that plants obtain their minerals, so if foods are grown in poor or dead soil, their nutritional quality is compromised. Less microbial activity in the soil will not give the plants enough minerals to grow as well as they could, and the end result is foods that contain fewer naturally derived vitamins, minerals and antioxidants.

 

Organically Grown Food:

“Organic” refers to the way farmers grow and process produce and other agricultural products such as grains, dairy products, and meat. Organic farming practices are designed to encourage soil and water conservation and pollution reduction.  Organic farmers refrain from the use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weed killers, organic farmers may conduct more sophisticated crop rotations and spread mulch or manure to keep weeds at bay.

Since there are no chemicals used in organically grown food, the food products are naturally better for us to consume.  In addition to physical benefits, buying local organic produce has economic and environmental benefits. Most grocery stores are filled with fruits and vegetables that have been produced in other countries, which may be beautiful on the outside, but are often lacking nutritionally. Eating food that is produced locally means that it hasn’t travelled a great distance since its harvest and will likely have no added chemicals and preservatives. It may not look perfect on the outside, but it has been harvested at a peak time being allowed to ripen optimally on the vine.  Consequently, vitamin content will be present in much higher levels.

Since buying local, organic, food can ensure better nutrition content, a good rule of thumb is to try and locate suppliers within twenty miles of your home. It is not only healthy; you will also be supporting local businesses and farms. Make it a point to seek out locally produced organic foods at your local farmers market.

Conventional vs. organic farming

Here are some key differences between conventional farming and organic farming:

Conventional
Organic
Apply chemical   fertilizers to promote plant growth.
Apply natural   fertilizers, such as manure or compost, to feed soil and plants.
Spray   insecticides to reduce pests and disease.
Use beneficial   insects and birds, mating disruption or traps to reduce pests and disease.
Use herbicides   to manage weeds.
Rotate crops,   till, hand weed or mulch to manage weeds.
Give animals   antibiotics, growth hormones and medications to prevent disease and spur   growth.
Give animals   organic feed and allow them access to the outdoors. Use preventive measures —   such as rotational grazing, a balanced diet and clean housing — to help   minimize disease.

Is it Organic or not? Check the label!

The U.S. Department of Agriculture (USDA) has established an organic certification program that requires all organic foods to meet strict government standard which regulate how organic food products are grown, handled and processed. Any product labeled as organic must be USDA certified to carry the USDA seal which means that the food products that are 95% organic — such as fruits, vegetables, eggs or other single-ingredient foods.

Products certified 95 percent or more organic display this USDA seal.

 

So, what are GMOs?

You’ve probably heard about GMOs, which are also referred to as genetically modified organisms, GE (genetically engineered), herbicide-tolerant (HT or Bt) crops. GMOs (Genetically-Modified Organisms) are living plants or animals whose DNA has been changed by scientists to achieve a particular result, like redder tomatoes or higher-yield grains/rice. GE seeds were introduced commercially in 1996 and now dominate the production of corn, soybeans, and cotton in the United States.

GMOs in Your Food
Have you ever wondered just how many GMOs are out there? You may be surprised to learn that 86% of corn and 93% of soybeans grown in the United States  are genetically modified. In fact, according to California’s Department of Food and Agriculture, 70% of processed foods in American supermarkets now contain genetically engineered (GE) ingredients! Yikes!

Avoiding GMOs
The best way to avoid GMOs is to choose organic. By law, organic products must be made and produced without the use of genetic engineering. That is why at every phase in the production process, organic processors and producers are required to take steps to make sure that you and your family are getting all the benefits you need and want and none of the things you don’t—including GMOs. That means not planting or treating land on which organic food and fiber is grown with prohibited substances (including GMOs); creating buffer zones to prevent contact between organic and non-organic crops; cleaning machinery to prevent contact between organic and non-organic items and minimize the risk of contamination; and storing organic and non-organic ingredients separately to ensure that the organic products have as little risk as possible of containing GMOs.

 

 

SOURCES:

“Organic foods: Are they safer? More nutritious?”. The Mayo Clinic:  Mayo Foundation for Medical Education and Research. http://www.mayoclinic.com/health/organic-food/NU00255#

“Genetically Modified Foods and Organisms”. Human Genome Project Information. US Department of Energy. http://www.ornl.gov/sci/techresources/Human_Genome/elsi/gmfood.shtml

 

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Chew, Chew, Chew, That is the Thing to Do!

March 6th, 2012

Your mother often told you to “chew your food”; however, out of habit  or because of our attitude about food,  most of us don’t.  Sitting down for a relaxing, mindful meal focusing on the enjoyment and nutritional benefits of food takes second fiddle to the pressures and stress of our on-the-go lifestyles. So it’s no surprise that we don’t slow down when we eat.

It actually doesn’t take much time to mindfully chew your food, and what you get in return is better health and a greater enjoyment of the food you eat.

Digestion begins in the mouth

Most of us think that digestion begins in the stomach; this process actually begins in the mouth. Chewing is a vital component of the digestive activities that occur in the mouth.

Mechanical Digestion

The act of chewing mechanically breaks down very large aggregates of food molecules into smaller particles. This results in the food having increased surface area, an important contributing factor to good digestion. Also, swallowing smaller pieces of food reduces the esophageal stress.

Chemical Digestion

There is another benefit to chewing your food well that comes with its ability to be exposed to saliva for a longer period of time. Saliva contains enzymes that contribute to the chemical process of digestion. Carbohydrate digestion begins with salivary alpha-amylase as it breaks down some of the chemical bonds that connect the simple sugars that comprise starches. The first stage of fat digestion  also occurs in the mouth with the secretion of the enzyme lingual lipase by glands that are located under the tongue. Additionally, food’s contact with saliva helps to lubricate the food, making it easier for foods (notably dry ones) to pass easier through the esophagus.

Incomplete Digestion can lead to Bacterial Overgrowth

When food is not well chewed and the food fragments are too big to be properly broken down, incomplete digestion occurs. Not only do nutrients not get extracted from the food, but undigested food becomes fodder for bacteria in the colon which can lead to bacterial overgrowth, flatulence, candida overgrowth, gluten intolerance and other symptoms of indigestion.

Chewing relaxes the lower stomach muscle

Chewing is directly connected with food’s movement through your digestive tract; especially with the movement of your food from your stomach into your small intestine. At the lower end of your stomach, there is a muscle called the pylorus. This muscle must relax in order for food to leave your stomach and pass into your small intestine. Sufficient saliva from optimal chewing helps relax the pylorus, and in this way, helps your food move through your digestive tract in a normal, healthy way.

Chewing triggers the rest of the digestive process

Chewing also activates signaling messages to the rest of the gastrointestinal system triggering the   beginning the entire digestive  process.  When chewing is a well-paced, thorough process, it can actually be said to belong to the “cephalic stage of digestion”, the phase in which you first see, smell and taste your food. The length of time spent chewing the food is related to the length of the cephalic stage of digestion since with more extensive chewing the longer the food gets to be seen, tasted and smelled.

Cephalic phase responses have been extensively analyzed in the research literature. The release of small messaging molecules that is critical for digestion, such as cholecystokinin, somatostatin and neurotensin, have been found to increase by over 50% just by the mere sight and smell of food.

Additionally, research has shown how chewing, as well as the activation of taste receptors in the mouth, can prompt the nervous system to relay information to the gastrointestinal system to expedite the process of digestion. For example, stimulation of the taste receptors can signal the stomach lining to produce hydrochloric acid that helps in the breakdown of protein. Additionally, chewing signals the pancreas to prepare to secrete enzymes and bicarbonate into the lumen of the small intestines.

Chew your food completely until it is small enough and dissolved enough to be swallowed with ease. A good rule of thumb is as follows: if you can tell what kind of food you are eating from the texture of the food in your mouth (not the taste), then you haven’t chewed it enough. For example, if you are chewing broccoli and you run your tongue over the stalk and can tell that it is still a stalk or over the floret and you can still tell that it is still a floret, don’t swallow. You need to keep on chewing until you can’t tell the stalk from the floret.

The benefits of thoroughly chewing your food mindfully will extend beyond improved digestion. Slow down when you are eating, making more space for the enjoyment of your meal. Food will begin to taste even better when there is more focus and concentration on the process and act of eating.

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A Healthy Cheers to St. Patty’s Day

February 29th, 2012

March 17th is St. Patty’s Day and what better way to celebrate Irish cheer then with an ice cold beer. It’s easy to think of beer as a contributor to obesity and other health related problems – which is true if you’re drinking more than a pint every day. But with moderation, beer can actually be good for you!

Dr. Curtis Ellison, professor of public health at the Boston University School of Medicine confirms, “People should realize that a little bit of alcohol on a regular basis decreases the risks of aging.”  Moderate consumption of alcohol, including beer, raises high-density lipoprotein (HDL) which is the “good” cholesterol as well as protects against Type II diabetes by positively effecting blood vessel lining making them less likely to clot and rupture/plug an artery.

What’s more, a National Institute of Health study found that moderate drinking may protect men from cardiovascular related death. The study found that men who consumed alcohol 120 – 365 days per year have a 20% lower cardiovascular death rate than men who drank 1-36 days a year. And, as expected, drinking too much too often has the reverse effect: men consuming 5+ drinks every time they indulged possessed a 30% greater risk for a heart-related death. Beer may also give the brain a boost! In a 2003 study from the Journal of the American Medical Association, adult age 65+ who consumed 1-6 alcoholic beverages within a week had lower risk of dementia than non-drinkers or heavy drinks.[1]

So which is the right brew to cheers with this St. Patty’s Day? With all the options out there it’s easy to get swayed by careful marketing from the shape of the bottle to who is on the label.  The micro-brew business is booming helping you to find everything from organic to gluten-free beers.

GUINNESS

“Guinness is good for you!” is the old slogan used by the brewing company. Once upon a time in the emerald isles Guinness was give to post-op patients based on the notion that Guinness was fortified with iron as well as give to expectant mothers because of its’ nutritional value. (Neither of these are true!). A recent University of Wisconsin study did confirm however that it reduced clotting in narrow arteries.[2] In a 20oz pint you’ll get:

 
Calories: 155
Fat: 0
Carbs: 12g
Alcohol: 6%


NEW PLANET TREAD LIGHTLY ALE

This brew hails from Colorado, the Mecca of microbrews. The best part? It’s gluten-free and low in calories! Tread Lightly Ale is a well-balanced gluten-free ale beer made from sorghum, corn extract, orange peel, hops, and yeast. It’s a bright and light bodied craft beer with a refreshing taste and doesn’t have the after taste of other sorghum-based beers[3]. It comes in 4 and 6 packs. In a 12oz bottle you’ll find:

 
Calories: 125
Fat: 0g
Carbs: 14g
Alcohol: 5%


LINDEMEN’S LAMBIC BELGIAN ALE

This low-calorie, low-carb ale hails exclusively from the Pajottenland region of Belgium. Lambic ale differs from traditional ales because it is produced by spontaneous fermentation exposing it to wild yeasts and bacteria native to the Senne Valley, Belgium. This process gives the ale its distinctive flavor which is dry and cidery.[4] Lindeman’s comes in Peche (peach), Pomme (Apple) and Framboise (raspberry) flavors. Supermarkets like Trader Joe’s and Wegman’s carry Lindeman’s as well as liquor stores with vast selections. In 16oz you’ll get:

 
Calories: 64
Fat: 0 g
Carbs: 0g
Alcohol: 4%


NEW BELGIUM’S SUNSHINE WHEAT

This pale wheat ale is perfect for those Dads who hate the bitterness of hoppy bears. Often paired with a fresh lemon or orange slice, Sunshine Wheat is lighter than full-bodied heffeweizens (that’s the common name used when referring to wheat beers) with hints of coriander, orange peel and tones of apple and honey.[5] It comes in 6 packs, 12 packs, and now even cans! In 12oz you’ll find:

 
Calories: 145
Fat: 0g
Carbs: 13g
Alcohol: 4.8%


BISON BREWING’S BISON IPA

For all those Irishmen who love a hoppy beer, try Bison IPA, an organic beer hailing from Berkeley, CA. This IPA uses sustainably produced raw ingredients; the hops and malt used to make this beer are free of chemical pesticides and fertilizers, and thus the raw materials used to make the beer contribute to less environmental pollution. It’s available in 6 packs, 22oz bottles and kegs. In 12 oz you’ll get:

 
Calories: 228
Fat: 0g
Carbs: 0g
Alcohol: 6%


[1] Van Dusen, Allison. “Eight Healthy Reasons to Drink Beer”. Forbes Magazine. March 17 2008. http://www.forbes.com/2008/03/14/beer-drink-health-forbeslife-cx_avd_0317health.html
[2] “Guinness Really Could Be Good For You”. BBC News. http://news.bbc.co.uk/2/hi/health/3266819.stm
[3] New Planet: Tread Lightly Ale. http://newplanetbeer.com/gluten-free-beer/tread-lightly/
[4] Lindeman’s Lambic Belgian Ale. http://www.merchantduvin.com/pages/5_breweries/lindemans.html
[5] New Belgium Brewery, Sunshine Wheat. http://www.newbelgium.com/beer/detail.aspx?id=b6d60cce-6eea-4ef9-a300-0a46e8ce5100

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Boosting Those Love Chemicals!

February 1st, 2012

Valentine’s Day is here and love is in the air! Did you ever notice the initial giddiness that comes when we’re falling in love?  Your heart races, you blush at the thought of your special someone, your palms get sweaty.

 Researchers say this is due to the dopamine, norepinephrine and serotonin we’re releasing. Scientific research over the last several decades has led to the revolutionary discovery of these opiate-like chemicals in the body that associate with opiate specific receptors in the brain and spinal cord. There are three neurotransmitters responsible for the euphoria:

• Dopamine is thought to be the “pleasure chemical,” producing a feeling of bliss.
• Norepinephrine is similar to adrenaline and produces the racing heart and excitement.
• Serotonin is involved in the transmission of nerve impulses.

Neurotransmitters are extremely important, since they carry impulses between nerve cells. The substance that processes the neurotransmitter serotonin is the amino acid tryptophan. It increases the amount of serotonin made by the brain. According to Helen Fisher, anthropologist and well-known love researcher from Rutgers University, together these chemicals produce elation, intense energy, sleeplessness, craving, loss of appetite and focused attention. She also says,

“The human body releases the cocktail of love rapture only when certain conditions are met and … men more readily produce it than women, because of their more visual nature.” (1)

Serotonin is synthesized in serotonergic neurons in the central nervous system (CNS) where it has numerous functions such as the regulation of mood, appetite, sleep, muscle contraction, and some cognitive functions including memory and learning. About 80 to 90 percent of the human body’s total serotonin is located in the enterochromaffin cells in the gut; there it is used to regulate intestinal movements. (2)

Serotonin is made inside the body from the amino acid, tryptophan which is found in various food sources, and high amounts are found in carbohydrates, chocolate and other sweets. When a person ingests chocolate, the body converts tryptophan, the building block into serotonin. That’s why people often find sugar as addictive as drugs and alcohol! A lack of serotonin leads to strong carbohydrate cravings that can lead to weight gain due to the overconsumption of calories.

Optimum levels of serotonin ensure healthy gut-brain communication and appetite control via the delivery of accurate satiety messages from the digestive tract to the brain. Besides there are certain conditions such as stress, PMS, and seasonal depression decrease your brain’s ability to manufacture serotonin.  Lifestyle variables such as diet and physical activity also determine the amount of serotonin your body would be able produce.

There are medications known as selective serotonin reuptake inhibitors (SSRI’s) that act as anti-depressants and help to boost serotonin levels. However, they do come with side effects and can cause potentially dangerously high serotonin levels in the brain.

Falling in love is just one way these neurotransmitters are released in the body. There are other natural ways to enhance serotonin level in the body:

Getting adequate exposure to sunlight on a daily basis. Studies have proven that being exposed to light helps with depression and stimulates serotonin production by counteracting the production of melatonin—a hormone created by darkness that induces sleep.

 

(Hint, Hint! Get busy with those Deadlifts!)

Daily exercise.  Thirty- forty minutes a day will boost serotonin levels and support weight loss. What’s more is that as people engage in regular exercise they also naturally increase the growth of the hippocampus in the brain, which positively effects emotion and makes you feel good. You don’t need to perform these 30 minutes of exercise all at once, however. You can split them up into two groups of 15 minutes or three groups of 10 minutes if you’re short on time and produce the same effect on your brain. 

Ensuring enough vitamin B6 in your diet. B6 helps to convert the amino acid tryptophan into serotonin. Try to eat a diet that is full of fish, fruit, vegetables, legumes, and nuts as well as has low amounts of sugar and alcohol. An example would be a Mediterranean diet which is high in folates and B6.  Both are helpful nutrients that stimulate serotonin conversion in the body.

Avoid refined, processed foods and EAT YOUR VEGGIES! Processed foods are either low in fiber or completely devoid of it. These foods hike insulin levels, thereby disturbing body’s hormonal balance. Also, such foods are high in macronutrients (fats, carbohydrates, and protein) but low on micronutrients such as vitamins, minerals, and phytochemicals (FOUND IN YOUR VEGGIES!), which signal the brain to send messages. Foods rich in fiber and micronutrients (create feelings of satiety, thereby decreasing hunger and appetite. The state of optimum nourishment also removes the desire to overeat. You end up being trim, healthy, and happy.

Highest Fiber Vegetables
Avocado
Beans
Broccoli
Brussels sprouts
Cabbage
Carrot
Chick Peas/Garbanzo Beans
Eggplant
Greens — collards, kale, turnip greens
Lima beans
Mushrooms
Potato with skin
Pumpkin, canned
Peas — black-eyed peas, green peas
Peppers
Rhubarb
Spinach
Sweet Potatoes

A whole foods dietary approach in conjunction with a regular exercise routine initiates and supports detoxification, a vital, life-sustaining metabolic process that triggers weight loss, strengthens immunity, promotes healing, and improves moods and mental functions.

 

(1) Obringer, Lee Ann.  “How Love Works”  12 February 2005.  HowStuffWorks.com. <http://people.howstuffworks.com/love.htm>  01 February 2012.
((2) “Boosting Seratonin the Natural Way”. http://arabia.msn.com/lifestyle/healthandfitness/wf/2012/january/serotonin/boosting-serotonin-the-natural-way.aspx
((3) Shomon, Mary. “Highest Fiber Vegetables, Fruits and Foods”.  About.com Guide: Thyroid Disease. 30 Aug 2006. http://thyroid.about.com/od/loseweightsuccessfully/a/highfiber.htm

 

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New Year? New You!

January 7th, 2012

The celebration of the New Year gives you the opportunity to set new goals in terms of your personal life and that includes your health. As Jill’s mom is fond of saying, “If you have health, everything else is secondary”. Take the opportunity this January to welcome the New Year by setting important goals towards becoming a healthier you!

It’s easy to feel overwhelmed by setting new goals: you feel stressed because you’re not achieving things that are important to you, or your focus is headed in the wrong direction. Daily stress can result from an unhealthy lifestyle that isn’t in line with your values as well as an overall feeling of underlying tension when part of you feels you’re not leading the healthy life you’d hoped for. These are some goal setting techniques can help you to get more in touch with your goals and get the healthy lifestyle you’ve been dreaming of.

Imagine that when you go to bed tonight, while you’re off in dream-land, you are visited by a magical health fairy and when you wake up tomorrow you have magically transformed into that healthy person you’ve always wanted to be. What is the first thing you do when you wake up? Do you go for a run? Do you do some kettlebell snatches in your PJ’s? What is your breakfast like? Do you have the energy to play outside with your kids? Do you look in the mirror and love what you see? Do you wake up without all the usual aches and pains?

Take a few minutes to list, on paper or on your computer, the changes that would be included in this picture. Be specific about what you want. It’s okay if you want something that you seemingly have no control over; write it!

Now, consider what is one thing you can do towards this healthier lifestyle picture? For example, making the change to eat healthier can seem overwhelming at first. What if you switch just one meal a day to something healthier? What if after dinner you go for a walk instead of watching TV? By taking small steps towards the larger goal of your health, you’re actually making big changes!

Keep a running journal of how you’re doing on your goals, as a way to pat yourself on the back for success, work through frustration of setbacks, and as a form of continued motivation. Journaling about your goals (even if it’s just for 5 minutes before you go to bed!) includes processing feelings and brainstorming solutions. This can not only relieve stress, but also help you attain your healthy goals by providing an opportunity to work through problems, find solutions, and keep from getting ‘stuck’ in unhealthy patterns (such as choosing fast or processed foods over organic, whole foods!)

If you’re not the regular-writing type, even writing one list once can help you to attain your goals. The process helps you to become more aware of what more you could get our of life, notice that you don’t have to be ‘stuck’ in any circumstances indefinitely, and more often notice opportunities that come your way.

Do you have a 1-year, a 5-year and a 10-year plan for your life and health? Keeping in mind what you hope for in your future can help you feel less ‘stuck’ in the stressful parts of your present life, and help you see more options for change as they present themselves.

Making your health a priority this New Year is one of the greatest gifts you can give yourself and those that care about you. When you make a conscious decision to do a little better than the day you did before, you are going to be amazed by the results!

 

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Primal Chocolate Chip Cookie Recipe

December 3rd, 2011

Who doesn’t love chocolate chip cookies? This primal recipe offers a healthy alternative to the traditional toll house version. If you’re in the minority who doesn’t like chocolate chips, add fresh blueberries or dried cranberries instead of dark chocolate chips. These cookies are softer and moister than some, but will hold their shape well after baking.

Ingredients:

4 dates, pits removed

1 1/2 cup walnuts

1/2 cup pecans

1 tsp baking soda

1/8
teaspoon salt

2 tablespoons coconut oil

1 egg

1 teaspoon vanilla

1/4 cup unsweetened shredded coconut

1/4 – 1/2 cup dark chocolate chips

Instructions:

Preheat oven to 350 degrees Fahrenheit.

Grind dates in the food processor until a paste forms, about 40 seconds. Add walnuts and pecans and blend until very finely chopped, about 35 seconds. Add baking soda and salt and pulse a few more times.

Warm the coconut oil so it is in liquid form. With the food processor running, drizzle it into the batter with the egg and vanilla. Stop mixing as soon as the egg and oil are blended in.

Scrape the batter into a bowl and stir in coconut and chocolate chips by hand. The dough will be sticky and wet. Drop 12 portions of the dough onto a cookie sheet, then flatten slightly with your fingers.

Bake 15 minutes, or until nicely browned.

Servings: 1 dozen cookies

 

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Healthy Eating at Holiday Parties

November 27th, 2011

With Thanksgiving behind us, the onslaught of holiday parties is in full swing. While it’s great to celebrate and enjoy this festive time of year, that mindset can often lead to overindulging in unhealthy foods and quickly get you off track of your healthy eating and work out routines. The good news is that your will power is strong and you’ve been equipped by your amazing trainer on how to resist holiday treat temptation and keep yourself on track. Here are a few holiday pointers to keepyou going in the right direction even when attending holiday parties.

Eat before you go. The biggest problem with holiday party isn’t that the food is particularly bad or fattening, but rather that we tend to eat too much during the holiday season and at holiday parties. If you have a light healthy meal or snack before you go you will be less likely to overeat.
Just follow these rules before the party meal:

  • Think light. You want to fill yourself a little, but you still want to have room for the party foods as well.
  • Have a fruit or veggie, but don’t stop there or you will quickly be hungry again.
  • Have a protein! Proteins take longer to digest and these foods are good for you. You can have a glass of milk, a slice of cheese, or a high protein Greek yogurt.

 

Wear the right clothes. Overeating is really easy to do if you are there in loose-fitting clothing. On the other hand, if you look great in a tight dress or shirt, it will be harder to overeat during the party.

Arrive a little late to the party. You delay the eating just a bit longer. This can be helpful by the end of the night.

Drink water and lots of it, while skipping sodas, juices, eggnog, and alcohol. Remember that drinks that aren’t water contain calories … and often more than you may think! It is easy to consume a huge number of unhealthy calories at a party just by having a couple of
cocktails.

Alcohol is full of calories that offer no nutrition. Mixed drinks are mixed with juices, syrups, sodas, and other items of little to no value. Whether grabbing a beer, a glass of champagne, a glass of wine, or your favorite cocktail you are adding wasted calories to your diet.

Drinking alcohol will also make it easier to overeat and to choose the wrong items as well as dehydrating you. Even low calorie options can slow digestion and make it easier for you to eat more foods. Just skip it or stick with half for a toast. Better yet, get ginger ale for your toast and only have part of it (most will think it is champagne).

Socialize, Socialize,Socialize. It is easy to find yourself hovering over the appetizer table. Instead work hard to meet new people, talk to those you have never talked to, and use this time to talk to those you rarely talk to. This will keep you away from the food and help you to have an amazing time instead!

If you have a friend you tend to eat with at these parties, let him / her know that you are trying to avoid the food table. Plus if you know of others who are working to maintain their weight through the holiday season then stick with them and be supportive of one another throughout the night.

Stick to Veggies and Fruit. There are often lots of things offered at a holiday party. Start with vegetables and fruit. Skip the dip for both items to avoid extra calories. This is a good way to get the party started and make sure that you eat a balanced meal while there.

Take micro-portions. If you want to try everything on the buffet, that is really not that bad of an idea. Start with a few healthy items you knowyou will like. Take two to three mouthfuls of each item. Then add a few new things and take one to two mouthfuls of those. By eating just a little of a lot you will feel like you have had everything (after all, you have) but haven’t held yourself back from the enjoyment, all while not overeating.

This works with desserts as well. Take a very tiny slice of pie, a small scoop of ice cream, or a very small corner of cake. These will still have calories and loads of sugar, but if you only eat a little then you will be far better off than if you consumed large portions (like most people at holiday parties do).

Curb Desserts. Dessert has more nutrients than alcohol and in many cases fewer calories, but it is a course people get carried away with really easy. Take one small piece. Avoid whipped topping which is high in fat as well as calories. If you want apple pie and chocolate cake then take a micro piece of each. However, you should only eat the size of one small-piece-of-pie worth of desserts. This also needs to include any table candy, cookies, or ice cream.

WARNING!  There are some things at a party that you should watch out for. Having one or two of these items isn’t bad, but a whole serving is packed with salt, sugar, fat, and calories.

  • Chips. Even low fat, no fat options just aren’t healthy for you. Skip them, especially with dip. Choose veggies instead – even without dip you will be doing yourself a favor.
  • Skip fried foods where possible. This includes deep fried turkey, fried shrimps, and fried fish.
  • Avoid cranberry sauce; lotsof sugar and empty calories!
  • Avoid pecan pie. It is packed full of twice as many calories as many other pies. If you do have to have some, think small, really small!

 

 

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Sweet Potatoes: What They Are & How to Cook ‘Em

November 21st, 2011

With Thanksgiving right around the corner, we’re sure that you’ve been busy deciding what to prepare, how to prepare, and wondering how you can make it all healthy. Sweet potatoes are one of the most wholesome veggies you can put on your table this holiday season. According to CSPI (Center for Science in the Public Interest), the sweet potato ranks #1 in nutrition compared to other vegetables. (1)

So you’ve seen Trader Joe’s bag of sweet potatoes and you’ve seen the traditional canned yams in pretty much every store out there. The real question is just what’s the difference between a sweet potato and a yam?

Experts from the fields of botany, archeology, genetics and linguistics will all give different answers because the sweet potato / yam has been called by different names at different times in history. Here in the USA, we call ‘em sweet potatoes with yams being another kind of sweet potato. The key to the difference lies in the potatoes themselves.

Sweet Potatoes
Sweet potatoes are yellow to cream-colored inside, drier than yams, with a mild, nutty taste. They make excellent alternatives to standard Irish potatoes, and can be a nice change of pace in recipes that traditionally call for yams. Varieties include Golden Sweets, Hanna Golds and O’Henrys.

 

 

 

Golden Sweet Potatoes
Light brown skins surround cream-colored insides in this mild, nutty sweet potato. Golden Sweets are perfect in casseroles and side dishes, or simply baked and served as you would an Irish potato.

 

 

 

Oriental/Japanese or Murasaki Sweet Potatoes
Dark purple outside and dry and white inside, this sweet potato, known as either an Oriental or Japanese Sweet, have a full, nutty flavor. They are an exotic alternative to traditional sweet potatoes, and an eye-opening alternative to Irish potatoes.

 

 

 

 

 

Yams
Yams are moist and sweet and orange when you cut them open. Varieties include Covingtongs, Jewels, Bienvilles, and the most popular Beauregard.

 

 

Beauregard Yams
The Beauregard is bright orange inside, copper-colored outside, and moist and sweet to taste. They are excellent for baking, roasting or in casseroles. When consumers think of a yam, they think of the Beauregard.

 

 

Red or Ruby Yams
Extra-moist and flavorful, with orange insides and a red-copper to plum-colored skin. Red yam varieties include the Diane, Maryland Red and Garnet.

 

 

 

Sweet potatoes pack a nutritious punch!

Sweet potatoes are rich in beta-carotene and vitamins A, C and E – the antioxidants that can help prevent heart disease and cancer, bolster the immune system and even slow aging by promoting good vision and healthy skin. One medium sweet potato is an excellent source of beta-carotene, vitamin A, vitamin C, copper, folate (one of the B vitamins), and fiber.

Sweet potatoes are low in sodium, relatively low in calories, and are fat and cholesterol free. When eaten with the skin, they have more fiber than oatmeal. Sweet potatoes offer many essential nutrients including potassium,iron and Vitamin B-6. Potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure. All this for about 130 calories per medium sweet potato.

 

Cooking Tips

  • Be Creative!
    The sweet potatoe and yam are a versatile food that can be used in most recipes calling for potatoes, pumpkin, squash and even bananas when use in breads, cakes and cookies.

 

  • To Steam: In a steamer, bring 1 ½ inches if water to a boil. Place whole, unpeeled sweet potatoes in steamer basket, cooking and steam for 40 to 50 minutes or until tender. To shorten  cooking time to 30 minutes, peel and cut into 1- inch cubes.

 

  • To Boil: Cook unpeeled sweet potatoes, covered, in small amount of boiling salted water 20 to 30 minutes or until desired doneness. For use in salads where covered or sliced, cook until just barely tender. Peel and cut into sticks and serve with your favorite dip, or grate and toss in a salad.. To prevent cut sweet potatoes from turning brown, immediately rinse pieces in cold water. Place cut sweet potatoes in ice water or in a plastic bag with ice and refrigerate until ready to serve. They will remain  crisp for up to four days.

 

  • To Saute: Peel sweet potatoes first then cut into ¼ to ½ – inch thick slices or 1 – inch cubes. Place pieces and 2  tablespoons butter or oil in a large skillet and cook, stirring frequently, over  medium-high heat until tender.

 

  • To Bake: Place in 350 F. oven and  bake 45 to 50 minutes or until tender.

 

  • To Fry: Boil for 10 minutes. Peel and  cut into lengthwise strips about ¼ – to ½ inch thick. Place in oil that has been  heated to 365 degrees F. Fry until brown and tender. Remove from oil and drain  on paper towels.

 

  • To Charcoal Broil: Wrap medium-size sweet potatoes individually in heavy-duty aluminum fill. Place on grill, about 5  inches from coals. Cook for about 45 minutes or until tender. To hasten, boil 10 minutes before wrapping in foil and bury in coals.

 

  • To Grill: Slice sweet potatoes lengthwise into ¼ – inch thick slices. Place on grill. Turn once. Remove when tender.

 

  • To Pan Roast: Boil for 10 minutes. Drain, peel and add to pan one hour before meat is done, basting 4 or 5 times.

 

  • Microwave: For best results, choose sweet potatoes that do not vary in width from center to ends. Pierce washed sweet potatoes. Cook on low, turning each potato 1/2 turn halfway through cooking time. From 5-8 minutes.

 

  • Baked Potato: Rub a little oil over clean and dry sweet potatoes for uniform size. Place on baking sheet and bake at 400 * F. 30 to 50 minutes, depending on size. Sweet potatoes that are greased before baking peel easily.

 

  • Boiled Sweet Potatoes: Drop clean sweet potatoes into enough boiling water to cover them, Cover the pan and return water to boiling as quickly as possible. Lower heat and cook until tender. Drain at once. Peel at once. Peel and season with butter and salt to taste. Use 1
    medium sweet potato per person. Boiled sweet potatoes can be used for pies, cookies, and casseroles, glazed, candied or frozen.

 

  • French Fried Sweet Potatoes: Boil sweet potatoes for 10 minutes. Peel, if desired, and cut into ½ -inch strips. Heat oil to 365 F., cook until golden. Drain and sprinkle with salt, brown sugar or ground nutmeg.

 

  • Sweet Potatoes on the Grill: Wrap medium-b size sweet potatoes individually in heavy duty aluminum foil. Lace on grill, about 5 inches from coals. Cook for approximately 45 minutes or until tender. To hasten, boil 10 minutes before wrapping in foil a burying in coals.

 

  • Skillet Sweet Potatoes: In a large deep skillet, heat 1-1/2 inch deep vegetable oil to 365 F. Add sweet potato strips to cover bottom of skillet. Fry 5 minutes or until brown and tender. Remove from hot oil and drain on paper towels. Sprinkle with salt or powdered
    sugar.

 

Cranberry Glazed Sweet Potatoes

Ingredients

8 medium Sweet Potatoes, cooked, peeled and sliced lengthwise

1-1/2 cups Whole Cranberry Sauce

4 tbsp. Orange Juice

2 tbsp. Lemon Juice

1 cup Light Corn Syrup

2 tbsp. Melted Butter

Preparation

Place sweet potatoes in a shallow baking pan. Mix cranberry sauce and juices and spoon over the sweet potatoes. Blend corn syrup and melted butter and pour over the mixture. Bake at350 degrees F. for 25 minutes, basting occasionally.

Jalapeno Sweet Potato Chowder

Ingredients

2 large sweet potatoes
2 tablespoons butter or vegetable oil
1 small
onion, 1/4-inch diced
1 quart or less chicken- or vegetable stock
2 cups
cooked chicken, cubed
1 1/2 cups whole kernel corn
2 teaspoons jalapenos,
minced (or more to taste)
1/2 cup heavy cream
1 teaspoon salt
chopped
scallions for garnish

Preparation

Bake sweet potatoes at 350 degrees F until softened. Scoop out flesh; discard skin. Purée sweet potatoes. In a soup pot, sauté onion in butter until softened. Add puréed sweet potato and desired amount of stock. Bring to boil, reducing liquid slightly. Add chicken, corn, jalapenos, heavy cream and salt. Simmer soup for 10 minutes. Serve with chopped scallions for garnish.

(1) Source: http://www.avthomasproduce.com/sweetpotato.html

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Diet and Cholesterol: Processed Food

November 3rd, 2011

 

Balancing cholesterol in the human body can be as simple as living the way our human ancestors lived. How did our ancestors live? Well, they certainly didn’t eat any processed /manufactured foods. They didn’t drink diet soda, they didn’t consume fried foods, and they didn’t have access to  ingredients like hydrogenated oils you might find in processed foods. They ate roots, nuts, and berries –occasionally they would have meat products. They would have lots of leaves, such as salad leaves or wild herbs. Also, our ancestors spent a lot of time outside, in natural sunlight, fresh air, and moved their bodies on a regular basis.

 

While you may understand that our ancestors had healthy cholesterol levels but also you’re thinking we don’t live in the caveman days. You don’t have a forest to forage through on a daily basis. You have a 9-5 job where you sit behind a desk and under fluorescent lights all day. You’ve got a vending machine down the hall that serves Snickers bars and Pepsi. So how to lower cholesterol in your modern situation?

 

You can still eat in a healthful way in modern society. In fact, today it is far easier for us to eat healthy than it was for our ancestors. As a modern consumer, you have access to fruits and vegetables, nuts and seeds, super-foods, spirulina and microalgae, broccoli sprouts and things that your ancestors never would have dreamed of.  So, one thing that you can do, no matter what your job, no matter what vending machines are down the hall, is to simply switch your food choice.  Even if you go out to eat, you can order salads instead of ordering the burger and fries.

You can also choose to avoid all hydrogenated oils by starting to read the labels on all the foods at the grocery store. Avoid any foods made with hydrogenated oils or partially hydrogenated oils. This ingredient directly causes high cholesterol. Foods made with hydrogenated oils lower your good cholesterol and raise your bad cholesterol. These foods directly promote both cardiovascular disease and neurological disorders. Hydrogenated oils have been called “brain poisons”; these foods are deadly, and this is a deadly ingredient that will kill you if you continue to eat it. (1)

Trans fatty acids, more commonly called trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid, which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. So, it’s no wonder that partially hydrogenated oils have been a mainstay in restaurants and the food industry. (2) Most of the trans fats in the American diet come from commercially prepared baked goods, margarines, snack foods, and processed foods, along with French fries and other fried foods prepared in restaurants and fast food franchises.

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation, (3) an over activity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fat in the diet can have harmful health effects. For every extra 2 percent of calories from trans-fat daily—about the amount in a medium order of fast-food French fries—the risk of coronary heart disease increases by 23 percent. Eliminating trans fats from the U.S. food supply could prevent between 6 and 19 percent of heart attacks and related deaths, or more than 200,000 each year. (4)

There is a difference between extremely bad trans fats and good-for-you unsaturated fats. Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. These fats are liquids at room temperature. There are two types of unsaturated fats:

 

· Monounsaturated fats are found in high concentrations in canola, peanut, and olive oils; avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
· Polyunsaturated fats are found in high concentrations in sunflower, corn, and flaxseed oils, and also in foods such as walnuts, flax seeds, and fish. Omega-3 fats, which are fast becoming the darling of the supplement industry, are an important type of polyunsaturated fat. The body can’t make these, so they must come from food. An excellent way to get omega-3 fats is by eating fish two or three times a week. Good plant sources of omega-3 fats include chia seeds (sold as Salvia), flax seeds, walnuts, and oils such as flaxseed, and canola.

 

Most people don’t get enough of these healthful unsaturated fats each day. No strict guidelines have been published regarding their intake. It’s up to you, the modern human, to be aware of what you’re taking into your body. Regular exercise and making food choices that don’t include trans-fats or processed foods are an excellent start to improving your cholesterol health and overall health.

 

 

 

References
(1) Adams, Mike, Ed.  “How to reduce high cholesterol by eating like your ancestors and avoiding hydrogenated oils”. Natural News. http://www.naturalnews.com/001957.html#ixzz1cIKR6ocH
(2)  “The Nutrition Source: Fats and Cholesterol: Out with the Bad, In with the Good”.  Harvard School of Public Health. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.html#cholesterol
(3) Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004; 79:606-12.
(4) Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006; 354:1601-13.

 

 

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