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This Will Make You Change Your Mind About
Not Buying Organic Every Time.
The Bottom Line
While many feel the recent meta-analysis fuels the ongoing debate about organic foods, the fact is that organics have far more benefits than the strictly nutritional. Nutrition is extremely important, and organic foods are packed with the vitamins, nutrients, and enzymes you need for good health.
Of extreme importance, organic foods respect the environment, have fewer toxicity-related health risks, and support local economies. I for one, firmly stand behind the decision to choose organic. I believe you vote with your purchases, and when you choose organic you choose to support a healthy, clean earth, and put healthy, clean produce into you and your family’s bodies.
One of my favourite things this time of year is getting back to my regular routine. Up with the kids at 6: 30 a.m., out the door by 7: 45 and at my studio or teaching in the Department of Kinesiology at the University of Windsor by 8: 30 a.m.
My clients are just like me. Many wander from their regular routines over the summer and are now getting back on track.
A great way to adopt an exercise routine is to book three or four regular appointments for yourself. Exercise is like many other things: If you don’t schedule it, it won’t happen. Having a regular time to exercise also helps you mentally get into the routine while scheduling other things around the workout.
Most busy adults I know need to take a step further and schedule this appointment with a trainer or group exercise instructor who will keep…
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Quick Sets Exercises Give You More for Less
Keeping healthy includes exercising 3-7 times a week 5 – 60 minutes a day. Check out the Straight Leg Dead Lift Exercise. Why exercise? It is one of the best natural treatments for Depression, Anxiety, weight loss, Osteoporosis, Mental Health, Fibromyalgia, Chronic Fatigue, Cell Oxygenization to aid in Cancer Treatment and other diseases.
Quick Sets Give You More for Less
Quick Sets are the ultimate way to perform resistance training. These routines can be as simple and as short as you need them to be in order to fit them into your schedule or level of motivation on any given day or week. This is the ideal way to add more weight training to your MaxT3 program, take advantage of the T3 principles, and leverage science to radically cut the amount of time spent working out. This program can also be performed more or fewer times per week, dependent on how quickly you desire to make changes to your muscles.
Due to the type of adaptation the body must make while performing Quick Sets, you are able to create significant changes in the strength, fitness, and composition (fat percentage vs. muscle) of a body part within three minutes. Elite athletes to busy moms, overworked businessmen and businesswomen, or students on a tight time schedule can still be extremely effective in their lives and get in shape all at the same time.
These routines can be used to increase the intensity of your workouts, shorten your workout times, and very safely speed up your results. They are designed so anyone can perform them and make great changes on any level. Whether you are a retired grandma or an aspiring Olympian, there is a plan for you.
For the purpose of fitness, there are only eight body parts to consider: chest, biceps, triceps, shoulders, abdominals, back/lats, legs (which include quads, hams, glutes, inner/ outer thighs), and calves. By exercising with squats or lunges, you can actually hit your hamstrings, quads, the glutes (butt), and inner and outer thighs (typical trouble spots for women) all with one exercise.
Hit each body part once per week, and you’ll only invest about twenty-four minutes to get in great shape! You can add additional lifting to MaxT3, be ridiculously fit, and have done it all in like an hour and a half. The same or even less time then some people spend in the gym for 1 workout!
Types of Resistance Exercise
|Upper Body Exercises
• Fly press
• Dumbbell curl
• Inclined dumbbell flye press
• Hammer curl
• Dumbbell fly
• Inclined dumbbell curl
• Triceps pushdown
• One-arm standing triceps extension
• One-arm bent triceps extension
• Dumbbell shoulder press
• Reverse-grip pulldown
• Lateral fly
• Front-grip pulldown
• One-legged squat
• Straight-leg dead lift
• Dumbbell hamstring curl
• Calf raise
Performing Quick Sets
|Decline Quick Set1. Pick one exercise and do it for eight to twelve repetitions until failure.
2. Rest for five to six seconds.
3. Lower the weight five to twenty pounds and do the same exercise again for six to eight repetitions until failure.
4. Rest five to six seconds.
5. Lower the weight five to twenty pounds again and do another six to eight repetitions until failure
|Pause Quick Set 1. Pick one exercise and do it for eight to twelve repetitions until failure.
2. Rest five to six seconds.
3. Using the same weight, do it again until failure.
4. Rest five to six seconds
5. Repeat this process until you cannot do the exercise for more than one to two repetitions.
A Monster Set is when, after performing an exercise on one body part, instead of resting, you immediately perform an exercise on another body part. The other body part should be one that was not used while exercising the first body part. For example, combine chest and biceps, or quadriceps and hamstrings.
Monster Sets are combined with Decline or Pause Sets so you can get a tremendously effective workout done in a very short amount of time. For example, after you perform a Pause Set with the incline fly press for your chest, you can immediately begin performing a Decline Set with hammer curls for your biceps.
I can relate to this alot, I keep going up 5 lbs, down 5 lbs.
You’re eating the same kind of foods, about the same amount and exercising about the same amount you always have, but suddenly you notice that it’s harder to keep the weight off or lose those few extra pounds.
Nothing has changed you tell yourself, except your a bit older than you used to be. What you may not be aware of is that your body has changed making weight loss more difficult.
Over 40 Weight Loss
As we age, our metabolism slows down which means you are burning fewer calories than when you were younger. There is no magical age in which this happens, but seems to occur more often when people reach 40 to 50 years of age. The secret to weight loss at any age is actually a very simple formula; consume fewer calories than you burn.
The problem is that as we age, we often fail to…
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If you haven’t already check out Cynthia’s Health Hut on Facebook.
Detoxification is so important to your body for loosing weight and fighting off disease. Jordan Rubin shares the benefits of the 3 Day Suero Cleanse, utilizing SueroViv, a probiotic rich, GreenFed cultured whey beverage. Take the 3 day tune-up challenge, help your body to help you to be healthy! Check out this video explaining why cleansing is great for your body, mind and health!
How to do a Suero Cleanse:
You can have Suero Beverages delivered to your door click here:
Image Reblogged from MotiveWeight.Blogspot.com
We all get stuck in ruts and have times when it is hard to motivate ourselves. How do we keep the interest, create new healthy habits and keep eating foods that are good for us when there is so many bad food choices and it is easier to watch a movie then to exercise? I’ve been in a holding pattern and not doing my exercise and eating too much sugar. I go through this when STRESS enters my life and people that I love try to manipulate me or a death in the family. I recently lost my father and cat of 28 years. So fighting off the depression has been a challenge. The POSITIVE is that I do continue to eat healthy foods mixed in with the bad ones and I keep up with deep breathing meditations for lots of great oxygen to circulate through my system.
I love food, especially veggies and fruits, so I create lots of tasty combinations and do the 6 small meals per day to keep me from grabbing a bag of chips or carton of ice cream. It helps that I snack on small pieces of 85% dark chocolate or Cacoa Nibs – YUM and Almonds are a good snack too.
I have been upping my Vitamin B Stress supplements and Vitamin D as well, I have found through the years that I need more of these just to keep myself from going down the road of doom and gloom.
The challenge is the exercise – which is one of the best things I have found for fighting off the depression. I am looking focusing on creating new habits to try and help me get motivated. I find that I have to up my ratio of happy tunes and movies or shows so that I don’t fall deeper into depression. I have found that using the MaxT3 surge system can be done in small increments of time so that you are on 20 seconds off 20 seconds and you can start with just 5 minutes a day. So currently my goal is to motivate myself and to not expect myself to do more than 5 minutes a day and if I do more great! Part of creating new goals and Healthy Habits is to know when you are expecting more from yourself than you can give. If I set a goal and fail at it, it only adds to the depression and makes me want to eat more Sugar. So I try not to set myself up to fail. But the big question still is what new way can I motivate myself to get off the couch and move my body when the stress/depression has me so tired that all I want to do is sleep. Sometimes a buddy system helps where I help each other because it’s not all about me. I think I will call my buddy and ask her to give me that verbal butt kick to get me moving.
Do You Have Any Suggestions? What are your ways to motivate yourself and create new habits I’d love to hear them! Love, Light and Happiness to you all have a great day/night!
It’s the time of year when most people need cooling down. We have a refreshing and delicious smoothie that will do just the trick:
3-4 tablespoons Organic Yogurt
½-1 cup Berries
½ teaspoon Stevia or Xylitol (To taste-most do not need any additional sweetening if using perfect protein)
Add water to desired thickness
*Suggestion – for a twist on flavor you can use Chocolate Perfect Protein for a Chocolate Raspberry smoothie!
Add all ingredients except for water in blender, add a small amount of water and a few ice cubes, blend in blender adding more water and ice until you achieve the desired consistency.
Garnish with fresh raspberries or blueberries
What do heart disease, diabetes, Alzheimer’s, stroke and cancer have in common? Scientists have linked each of these to a condition known as chronic inflammation, and they are studying how high-fat foods and excess body weight may increase the risk for fatal disorders.
Inflammation is the body’s natural response to injury and outside irritants. But when the irritants don’t let up, because of a diet of high-fat foods, too much body fat and smoking, for example, the immune system can spiral out of control and increase the risk for disease. Experts say when inflammation becomes chronic it can damage heart valves and brain cells, trigger strokes, and promote resistance to insulin, which leads to diabetes. It also is associated with the development of cancer.
Much of the research on chronic inflammation has focused on fighting it with drugs, such as cholesterol-lowering statins for heart disease. A growing body of research is revealing how abdominal fat and an unhealthy diet can lead to inflammation. Some scientists are investigating how certain components in foods might help. Dietary fiber from whole grains, for instance, may play a protective role against inflammation, a recent study found. And dairy foods may help ease inflammation in patients with a combination of risk factors.The Wall Street Journal
Chronic inflammation is perhaps best understood in its relation to cardiovascular disease. The immune system’s white blood cells rush to the arteries when the blood vessels are besieged by low density lipoprotein, or LDL—the “bad” cholesterol. The cells embed themselves in the artery wall and gobble up the invading cholesterol, causing damage to the arteries that can lead to heart attack or stroke.
“You need to have inflammation when you have a wound and the immune system goes in to heal it. Yet we don’t want too much inflammation in our system causing damage to our arteries” and other harm, says Wendy Weber, a program director at the National Center for Complementary and Alternative Medicine, part of the National Institutes of Health.
One significant discovery concerns obesity and the ways it promotes inflammation. Fat cells, particularly those in the visceral fat that settles in the belly and around organs, were long thought merely to store excess weight. Instead, fat cells act like small factories to churn out molecules known as cytokines, which set inflammation in motion, says Peter Libby, chief of the division of cardiovascular medicine at Brigham and Women’s Hospital in Boston and a professor at Harvard Medical School.
“We’ve learned that abdominal fat tissue is a hotbed of inflammation that pours out all kinds of inflammatory molecules,” Dr. Libby says. The most important step patients can take is to lose excess weight, which can reduce inflammation in a matter of weeks or months, he says.
A substance known as C-reactive protein, measured with a simple blood test, is an indicator of inflammation in the body. A report published in Archives of Internal Medicine in 2007, which analyzed results of 33 separate studies, found that losing weight can lower C-reactive protein levels. For each one kilogram, or 2.2 pounds, of weight loss, whether by dieting, exercise or surgery, the mean reduction in C-reactive protein among participants was 0.13 milligram per liter.
According to the American Heart Association, a C-reactive protein level of less than 1 mg/L indicates a low risk of cardiovascular disease, 1 to 3 mg/L indicates moderate risk, and greater than 3 mg/L equals high risk. Doctors increasingly are ordering the test for patients at moderate risk for heart disease.
At a meeting in Quebec City last week on abdominal obesity and its health risks, experts in cardiology, endocrinology, nutrition and related specialties presented a wide range of new research linking obesity to inflammation-related diseases.
A number of nutritionists and physicians have developed anti-inflammatory diets. Christopher Cannon, a Harvard professor of medicine, co-wrote “The Complete Idiot’s Guide to the Anti-Inflammation Diet.” Dr. Cannon says his recommended diet is based on both the Mediterranean diet and a Healthy Eating Pyramid developed at Harvard University. This encourages consuming whole-grain foods, unsaturated fats such as plant oils, fruits, vegetables, nuts, fish, poultry, eggs and moderate amounts of dairy foods. It also suggests avoiding as much as possible red meat, butter, sweets and white foods such as rice, potatoes and pasta.
Still, there is little evidence to support any specific diet to protect against inflammation, says Dr. Cannon. “If you weigh 300 pounds and eat healthy, the weight will still counter any beneficial foods you are eating,” Dr. Cannon says.
The American Heart Association recommends consuming both omega-3 fatty acids, found in cold-water fish like salmon and canola oil, and omega-6 fatty acids, found in nuts, seeds and vegetable oils such as corn oil. But investigators are still studying the roles each may play in promoting or controlling inflammation.
In one study, researchers at Vanderbilt University are focusing on whether omega-3 fatty acids reduce the risk of colorectal cancers and diminish the production of inflammatory molecules. Principal investigator Harvey Murff says many Americans consume far more omega-6 fatty acids, and one aim is to determine a healthy balance of omega-3 and omega-6 fatty acids.
Greater dietary fiber consumption was associated with lower levels of C-reactive protein and other markers in the blood that signal inflammation, according to a new study involving nearly 600 adolescents published in the Journal of Clinical Endocrinology and Metabolism. Norman Pollock, a researcher at Georgia Health Sciences University and a co-author of the study, says one explanation may be that fiber is associated with higher levels of a protein hormone that improves insulin sensitivity, which in turn lowers levels of inflammation.
A combination of nutrients found in dairy food may also help ease inflammation in patients at risk for heart disease, stroke and diabetes. In a 40-patient study published last year in the American Journal of Clinical Nutrition, patients who were given 3½ servings of dairy daily over 12 weeks showed reductions in several markers of inflammation compared with a group given just half a serving of dairy per day. The first group also showed reduced blood pressure. Michael Zemel, a co-author of the study and professor emeritus at the University of Tennessee’s Department of Nutrition, says three daily servings of dairy containing whey and its nutrients could help guard against inflammation. He recommends low-fat milk or yogurt.
New research funded by the National Institutes of Health is looking at the relationship of diet, inflammation and cancer.
“Cancer is caused by many different processes and inflammation is one of them, and if you could inhibit that process it would be tremendously helpful,” says Young S. Kim, program director in the Nutritional Science Research Group at the National Cancer Institute.
Yummy – I love Kale Chips!
- 1 head kale, washed and shake to dry
- Spray olive oil
- Sea salt, for sprinkling
Preheat the oven to 275 degrees F.
Remove the ribs from the kale and cut or tear into 1 1/2-inch pieces. Lay on a baking sheet and spray with the olive oil and salt. Bake until crisp,turning the leaves halfway through, about 20 minutes. Serve as finger food.
Alturnatively keep the heat out of the kitchen and put the stifling heat in the car to good use.
I placed the baking dish on my dashboard of my car. I had planned to check on it after a couple of hours but forgot until it was time to pick the children up from camp at 3pm. The chips were crispy and delicious, I put the baking tray on the rear seat to bring in when we got home.
In the 10 mins it took to drive…
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Being healthy means you have Balance in your life. Mix it up with fun healthy activities that can help you burn calories and put a smile on your face too!
Hey! Forget about what you think I’m going to say here. You’re thinking that I’m going to tell you to schedule more play time, do less work time. Well, that might be a good idea, but that’s not what I’m going to talk about. Turns out that the type of play you choose can help you out at work. Intrigued?
If you’ve gone to college, been away at a retreat, or spent much of any time in the business world, you’ve likely taken some sort of self-assessment that has labeled you as “ENFP” or “Yellow” or told you that you have a “Driver” personality. And while that is interesting, particularly in relation to how those around you differ from you, what else did you learn to do with the information? Unfortunately, in the context of these learning events there is rarely time to delve much deeper. Here’s one way to…
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