health and wellness

Many people think eating fruit and drinking fruit juices are one and the same in regards to its nutritional value, and many people just don’t see a big deal in the need to know. But the truth of the matter is; it really is a big deal. The reason for the emphasis on whole fruits versus fruit juices is simple: regardless of the fruit and regardless of the method used for juicing, the most diverse and intact collection of nutrients comes to you through the whole fruit!

What’s Missing In Fruit Juice

Whole fruit provides you with a whole lot more nutrition than fruit juice. When looking at two very important components of fruit - the skin and the pulp - it will help to clarify why there is such a big difference between the two.

Fruit Skins

The edible skins of many fruits such as apples, apricots, blueberries, figs, grapes, pears, plums, prunes, raisins, raspberries, and strawberries are all part of the important biological activity in the life of the fruit. The skin is one of the places where the fruit interacts with sunlight, and forms a variety of colored pigments that absorb different wavelengths of light. These pigments, including carotenoids and flavonoids, are well researched as nutrients that protect our health and nourishment. The skins of whole fruits like grapes have actually been studied for their ability to help lower risk of cancer and help provide protection from ultraviolet light. Unfortunately, when fruits are juiced, we don’t always get to enjoy the fruit’s skin. That is because many juicing processes remove the skin, and do not allow for its full benefits to get into the juice.

Fruit Pulp

In addition to the skin, which is an important source of fiber in most fruits, the pulpy part of the fruit is also a source of fiber and other nutrients. Orange juice makes a good example of the health difference when you focus on the issue of its pulp. The white pulpy part of the orange is the primary source of its flavonoids. The juicy orange-colored sections of the orange contain most of its vitamin C. In the body, flavonoids and vitamin C often work together, and support health through their interaction. When the pulpy white part of the orange is removed in the processing of orange juice, the flavonoids in the orange are lost in the process. This loss of flavonoids is one of the many reasons for eating the orange in its whole food form. Although many commercial products will say “pulp added” on their labels, the “pulp added” many not even be the original pulp found in the whole fruit, and it is highly unlikely to be added back in the amount removed.

Is Fruit Juice Unhealthy?

The answer to this question depends on how it’s consumed, and what foods it replaces. Fruit juice that has been robbed of its fiber and broad range of nutrients is basically just a concentrated source of sugar that lacks the supportive nutrients to help it digest and metabolize. Fruit juice elevates blood sugar more quickly than whole fruit, and the level of sugar that can be obtained from fruit juice is higher than the level found in whole fruit.

Additionally, many fruit juices that are sold in supermarkets contain only a small percentage of real fruit juice, and contain added sweeteners (sucrose or high fructose corn syrup). As a result, it is easy to consume a large amount of calories without getting any actual nutrition when you consume these beverages. Make sure you read fruit juice labels carefully! Turn over on the back of the jar or bottle, and look over the ingredient list - you may be surprised to see exactly where the fruit itself fits in!

Practical Advice

If fruit juice is the only “convenience” choice for replacing a can of soda pop, we’re all in favor of fruit juice versus soda pop. If fruits are juiced together with vegetables, the pulp is retained, and juicing allows a person to increase his intake of vegetables substantially, then we also would support this step (especially if you use a home juicer that allowed close to 100% retention of the pulp and skin.) However, in most cases, the switch from whole fruit to fruit juice can only be made at the expense of full nourishment and health.

references:
Birt, D. F.; Pelling, J. C.; Nair, S., and Lepley, D. Diet intervention for modifying cancer risk. Prog Clin Biol Res. 1996; 395:223-34.

Boss, P. K.; Davies, C., and Robinson, S. P. Expression of anthocyanin biosynthesis pathway genes in red and white grapes. Plant Mol Biol. 1996 Nov; 32(3):565-9.

Kootstra, A. Protection from UV-B-induced DNA damage by flavonoids. Plant Mol Biol. 1994 Oct; 26(2):771-4.

Protecting your skin from over exposure to the sun is vital as we approach summer. Most skin cancer can be avoided by paying extra close attention in making sure our skin is properly shielded from the sun especially during the hot, long summer days. Guarding your skin will also help prevent from the prematurity of wrinkles. Lord knows we all love the sun, and it always seems to bring about a cheery countenance to us all, but there are important rules to follow since skin cancer is most common, and indeed, no laughing matter.

Ways To Avoid Sun Exposure 

Obviously, the best way to avoid a sunburn is to avoid sun exposure. But knowing which daylight hours that are the sun’s most intensity is just as important. Staying out of the midday sun from 10 in the morning to 4 in the afternoon is safest. You should always have shade available should you intend or need to be outdoors. You can also calculate how much ultraviolet (UV) exposure you are getting by using the shadow rule: A shadow that is longer than you are means UV exposure is low; a shadow that is shorter than you are means the UV exposure is high. Additionally, it should be noted to be especially cautious of cloudy days. These are sometimes the most deceiving of all since many people mistakenly think they are safe when the sun isn’t exposed, but this is quite the opposite. One can become terribly sunburned on a very cloudy day and becomes even more intensified nearer to water or on a boat.

Other ways to protect yourself from the sun includes wearing protective clothing, such as:

• Hats with wide 4 inch (10 cm) brims that cover your neck, ears, eyes, and scalp.
• Sunglasses with UV ray protection.
• Loose-fitting clothing that covers your arms and legs.

Protecting Children From Sun Exposure

You should start protecting your children from the sun when they are a baby. Their skin is most fragile, and because they spend a lot of time outdoors playing, they get most of their lifetime sun exposure in their first 18 years. Babies should avoid sun all together for at least the first 6 months; and if sunscreen is needed, a small amount can be applied evenly. In addition, it is important in teaching your children the ABCs of how to protect their own skin from sun damage.

Sunscreen Protection

Many times, sun cannot be avoided, and it is those times that sun protection factor (SPF) should be applied of 30 SPF or higher. As a rule of thumb, apply the sun block 30 minutes before going into the sun or water. Apply sunscreen generously and evenly to all exposed areas of the skin including the nose, ears, neck, scalp, and lips. Reapply sunscreen every 2 to 3 hours while in the sun and after swimming or heavily sweating. Sunscreens come in lotions, gels, creams, and ointments.

Lip Balm

Lip Balm is very important in preventing chapped, chafed, cracked, and sunburned lips. Your lips are very sensitive and should be treated the same as your skin. There are many lip balms on the market with a high SPF, and it is highly recommended to always wear lip balm any time you are outdoors.

Tanning Beds

Tanning beds can cause wrinkles, skin damage, and increase the risk of skin cancer as well, and therefore, should be avoided. Should sun burn occur, Aloe Vera is one of the best natural remedies for its healing properties as well as for its cooling affect. Aloe Vera is also a wonderful moisturizer to apply to your skin any time after a day outdoors since the wind, sun, and heat can severely dry and crack your skin.  

There are many ways to safely enjoy the summer and outdoors if we properly prepare, and always remember to follow these crucial rules.

Wishing everyone a safe and happy summer!

       -written by Angela Doss

Understanding Your Metabolism 

Your metabolism plays a crucial role toward your weight loss goals. Metabolism is the rate at which the body burns the calories we eat for food. Therefore, in order to lose weight effectively, the body needs to burn more calories than it is taking in. Weight loss occurs when the body does not have enough calories coming in to maintain the daily activities being performed. For the person wanting to lose weight, this lack of calories is a good thing.

If the body normally burns 2500 calories per day and you eat 1500 calories per day, that will cause a negative of 1000 calories per day adding up to a loss of 2 pounds per week. Fantastic! But many people want to eat more than 1500 calories per day, so that is where an increase in metabolism comes in. You need to teach your body that it needs more calories for energy and the only way to do that is to break its habit and to trick your body into responding to new demands.

It takes about 21 days for the body to break a habit. If you exercised for 21 days, just enough to burn an extra 200 calories a day or 1000 calories a week, over those 21 days, your metabolism would speed up during and even after exercise, and your body would learn that it would need these extra 1000 calories each week; then your body would burn just enough to keep you going. The weight loss would move from 2 pounds to 4 pounds a week.

But don’t take stock in the fact that weight loss levels are so high for long. Because the less the body weighs, the less calories it will need to function and perform, and the cycle will start again. A small drop in caloric intake and a small increase in exercise, and boom, the scale is moving again in your favorite direction.

You see, the body is a well oiled machine. It will only burn the amount of calories it needs to function, and any surplus of calories put in, the body will store as fat for later use should the body need to tap in to those reserves. Your body is designed to keep you alive, and the body loves nothing more than to have fat reserves in case of famine. Therefore, in order to lose weight, you need to trick the body into responding to what you want it to do.

Weight loss is a science, and it can be fairly simple if you are patient and you understand how the body survives and operates. Losing weight is not a short term affair, and once you take the time to learn what your caloric needs are, you will be able to teach your body some new metabolic tricks. There is no sense in taking a ton of diet pills that swear to rev up your metabolism, as they will not produce permanent weight loss, and will do nothing but cause nervousness to your heart rate.

Estimating Your Basal Metabolic Rate

In order to lose weight you need to get to know what your caloric intake should be. Your basal metabolic rate (BMR) is a measure of how fast your metabolism is running. It’s the number of calories you burn to keep your heart beating, to keep you breathing, to keep your muscles alive, to keep you functioning etc. It’s the number of calories your body needs while at rest. The guide is below:

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR

Men: 667 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR

To estimate the TOTAL number of calories your body needs per day, multiply your BMR by the appropriate number below:

• 0.9 if you are sedentary and have yo-yo or crash dieted frequently during the past two years.
• 1.2 if you are sedentary.
• 1.3 if you are moderately active (exercise 3 days per week or equivalent).
• 1.7 if you are very active.
• 1.9 if you are extremely active.

This is only a way to estimate caloric expenditure.

*note: there are 3500 calories in one pound. Therefore, you would need to expend 3500 calories in order to lose one pound.

Later, we will apply this information and take it a step further to look at ways to help speed up your metabolism and attain your weight loss goals!

             -written by Angela Doss

The Wonders Of Garlic 

The wonders of garlic have been known to our ancestors for centuries. They used garlic to protect themselves against a plethora of illnesses and infections; and they regularly cooked with it to enhance the taste of an array of dishes. Since early civilization, mankind has used garlic for its powerful healing qualities. Today, there is worldwide scientific evidence to support the many health benefits from the daily consumption of garlic. Garlic contains chemicals that can protect the body from many major illnesses. Garlic is part of the vegetable family Allium, which also included onions and leeks. These foods contain the phytochemical allicin. Phytochemicals stimulate the production of enzymes that fight cancer-causing carcinogens. Below are just a few of the benefits of adding garlic to your daily diet.

Cancer: A healthy immune system is necessary to fight cancer, and we already know conclusively that garlic supports that system. Research has proven that garlic has the ability to reduce the formation of cancerous cells. Garlic is shown to actually block cancer causing compounds from forming, and slow the growth of tumor cells. Garlic is especially helpful in blocking oesophagus, breast, stomach, colon, prostate and bladder cancers. Research has proven that compounds in garlic not only slow the rate of growth in a tumor, but can reduce the tumor size by half. When studying the effects on breast cancer, these compounds can actually prevent carcinogens from attaching to breast cells. These wondrous compounds are diallye disulphide and sallycystein. These compounds form when garlic is crushed.

Heart Disease: Garlic also keeps our heart healthy by preventing and treating heart disease. Garlic lowers our cholesterol levels and raises our HDL (good) cholesterol levels, preventing LDL (bad) cholesterol from building up on arterial walls. It has been shown to lower cholesterol levels by 9% in people who ate 2 cloves of garlic per day. Additionally, garlic protects the aorta which are the heart blood vessels that maintains blood pressure and flow while the heart is pumping.

Diabetes: The compounds found in garlic actually help in lowering blood sugar levels. According to Garlic - Nature’s Perfect Prescription, “The mechanism by which [garlic] affects blood sugar appears to be either its ability to stimulate the pancreas to increase insulin production, make protein-bound insulin physiologically available, or positively affect blocked cell membrane insulin-receptors, or some combination of the above.” One study done in India as reported in the publication Experientia mentions that treatment of diabetic animals with an active antioxidative compound isolated from garlic was almost as effective as a prescription drug and insulin in alleviating the diabetic condition. The authors suspect that the beneficial effects of garlic could be due to both its antioxidative and related actions.

Hypertension: Garlic’s compound also has the ability to help control our blood pressure by thinning our blood and by which prevent clots from forming. Studies have concluded that when more garlic is consumed in a population, there is a reduced incidence of hypertension and heart disease. For centuries, it has been well documented that Greeks and Italians especially, regularly consume a large amount of garlic in their daily diets while Chinese herbalists have been using garlic to treat people with a variety of illnesses.

Infections: Garlic is known for its anti-bacterial and anti-inflammatory properties. Studies conclude that bacterial cells died when they were saturated with garlic. Additionally, garlic had been used as an antibiotic in history including WW ll, when British doctors used it to treat those wounded in battle. Garlic also has anti-viral and anti-fungal abilities and is very effective against intestinal parasites, yeast infections and help stimulate T-cells that help fight overall infections of the body.

How To Eat Garlic: It is always better to eat any vegetable raw, because when cooked, you lose some of those valuable properties. Still, cooked or raw, the important thing is to eat it! I always buy fresh garlic, and either chop it or mince it, and add it to most all my food dishes. A tip to consider, is to add the garlic at the end of your cooking so that you don’t lose too much of its properties.  Either way, raw or cooked, garlic is extremely beneficial to your health. I love the flavor of garlic and I have always found ways to include it into my diet. I love it raw in my salads, and add it to gravies, marinara sauces, soups, stews, meats, pastas, chili, and rice dishes. Some people prefer to add garlic in their diet through supplements.  You should read the label for guidance on the recommended dosage.  Additionally, you should check with your doctor before supplementing garlic since garlic has blood thinning and anti-coagulative properties - especially if you are scheduling a surgery or taking medication for high blood pressure. It is important to get your doctor’s approval before making any change to your diet. 

A Prayer For Peace - All Gave Some, Some Gave All

In Flanders Fields poem by John McCrae May 1915

We cherish too, the Poppy red
That grows on fields where valor led,
It seems to signal to the skies
That blood of heroes never dies.
by Moina Michael

Taps Buglers At Arlington National Cemetery

“…gather around their sacred remains and garland the passionless mounds above them with choicest flowers of springtime…let us in this solemn presence renew our pledges to aid and assist those whom they have left among us as sacred charges upon the Nation’s gratitude, — the soldier’s and sailor’s widow and orphan.”
-General John Logan, May 1868

-The Best Classroom In The World Is At The Feet Of An Elderly Person

Words Of Wisdom:

No one can ruin your day without YOUR permission.

Most people will be about as happy, as they decide to be.

Others can stop you temporarily, but only you can do it permanently.

Whatever you are willing to put up with, is exactly what you will have.

Success stops when you do.

Life is a journey…not a destination. Enjoy the travel!

The biggest lie on the planet: “When I get what I want, I will be happy.”

The best way to escape your problem is to solve it.

I’ve learned that ultimately, ‘takers’ lose and ‘givers’ win.

Life’s precious moments don’t have value, unless they are shared.

If you don’t start, it’s certain you won’t arrive.

We often fear the things we want the most.

Everyone hears what you say. Friends listen to what you have to say. Best friends listen to what you don’t say!

Look for opportunities…not guarantees.

Success is getting up one more time.

Now is the most interesting time of all.

Sometimes the majority only means that all the fools are on the same side.

God can mend all broken hearts. You just have to give him all the pieces.

A person who asks a question might be a fool for five minutes, but a person who doesn’t ask, is a fool forever…

A best friend is like a four leaf clover…hard to find, and lucky to have.

A friend is someone who reaches for your hand, but touches your heart.

A coincidence is when God performs a miracle, and decides to remain anonymous.

I’ve learned I don’t have to attend every argument I’m invited to.

Your worst days are never so bad that you are beyond the reach of God’s grace…and your best days are never so good that you are beyond the need of God’s grace.

 Roasted Rack of Lamb

Most Americans celebrate Memorial Day Weekend as the official kick-off of the Barbecue Season. Get ready to fire up the grill, pull out the coolers, and create a spread of summer salads, side dishes, and a great meat dish for all to rave.

Roasted Rack of Lamb

I have had this recipe for a long time, and I always enjoy making it over the Memorial Day Holiday. This perfectly roasted lamb will be crisp on the outside and tender and juicy on the inside. You can also make this same dish with beef or pork, but it is sure to win them over.

Ingredients

• 1/3 cup of fresh bread crumbs
• 6 tablespoons of fresh minced garlic
• 2 tablespoons of chopped fresh rosemary
• 1/2 teaspoon of sea salt
• 1/4 teaspoon of fresh ground black pepper
• 2 tablespoons of olive oil

• 1 (7 bone) rack of lamb, trimmed and Frenched
• 1/2 teaspoon of sea salt
• 1 teaspoon of fresh ground black pepper
• 2 tablespoon of olive oil
• 1 1/2 tablespoons of Dijon mustard

Directions

1. Let lamb rest out of the refrigerator for 45 minutes to an hour before starting the recipe. Preheat oven to 450 degrees F. Move oven rack to the center position.
2. In a large bowl, combine bread crumbs, garlic, rosemary, 1/2 teaspoon of sea salt, and 1/4 teaspoon of fresh ground black pepper. Toss in 2 tablespoons of olive oil to moisten mixture. Set aside.
3. Season the rack all over with sea salt and pepper. Heat 2 tablespoons of olive oil in a large heavy oven proof skillet over high heat. Sear rack of lamb for 2 minutes on all sides. Set aside for a few minutes. Brush rack of lamb with the mustard. Roll in the bread crumb mixture until evenly coated. Cover the ends of the bones with foil to prevent charring.
4. Arrange the rack bone side down in the skillet. Roast the lamb in preheated oven for 12 to 18 minutes, depending on the degree of doneness you want. With a meat thermometer, take a reading in the center of the meat after 10 to 12 minutes and remove the meat, or let it cook longer, to your preference. Let it rest for 5 to 7 minutes, loosely covered, before carving between the ribs.

Note:

Allow internal temperature to be 5 to 10 degrees less than you like because the meat will continue to cook while it sits. Bloody Rare: 115 to 125 degrees F.  Rare: 125 to 130 degrees F.  Medium Rare: 130 to 140 degrees F.  Medium: 140 to 150 degrees F.

For The Side:

Lightly coat a pound of fresh, trimmed asparagus spears with a tablespoon of olive oil and sprinkle well with salt and pepper. Throw on the grill over high heat for 2 or 3 minutes, or to your desired tenderness. Accompany with garlic mashed potatoes and a garden salad. Happy Memorial Day!

I Wanted To Change The World

by Unknown Monk  1100 A.D.

“When I was a young man, I wanted to change the world.

I found it was difficult to change the world, so I tried to change my nation.

When I found I couldn’t change the nation, I began to focus on my town. I couldn’t change the town and as an older man, I tried to change my family.

Now, as an old man, I realize the only thing I can change is myself, and suddenly I realize that if long ago I had changed myself, I could have made an impact on my family. My family and I could have made an impact on our town. Their impact could have changed the nation and I could indeed have changed the world.”

These are great words of wisdom to reflect upon if we rashly attempt to change something or someone else other than ourselves. 

What Is Transcendental Meditation? 

Tanscendental Meditation (TM) is a meditation technique that is practiced daily for 20 minutes in the morning and 20 minutes in the evening while sitting comfortably with your eyes closed. It requires neither specific beliefs nor adoption of a particular lifestyle. Transcendental Meditation was introduced by a great man out of the Himalayas, His Holiness Maharishi Mahesh Yogi. His teachings of TM was referred as ”one solution to all problems,” and by 1958, Maharishi began to change the trend of time. Because TM’s approach is so simple, natural, and universal, it attracted million of people worldwide. Maharishi, unfolded TM as “Vedic Science.”  In Sanskrit, India’s native tongue, the word Veda means “knowledge” of the most comprehensive kind - it is knowledge about the totality of nature’s functioning, from its unmanifest source through all its manifestations. There is a seven-step procedure to follow, and Maharishi meditation centers are in all major cities in the world today. I myself, started Transcendental Meditation in 1992, and found it to be the pivotal point in my life. Maharishi Mahesh Yogi’s Science of Being and Art of Living: Transcendental Meditation was the book that catapulted the start of my journey and into awareness. Maharishi is acknowledged as the greatest teacher of enlightenment of our time.

Reasons You Should Learn Transcendental Meditation

• It is easy and very enjoyable to anyone of all ages, cultures, and educational backgrounds.
• The benefits are immediate and you will notice positive changes within the first days or weeks.
• Clarity is deepened offering full mental awareness which enhances creativity and purpose.
• Better health in relieving daily stress, irritability, and increases your energy and vitality.
• A peaceful state of mind which reduces stress levels, allowing one to manage daily lives on an optimal plane, and radiates an influence of harmony to your surroundings.

“Transcendental Meditation opens the awareness to the infinite reservoir of energy, creativity, and intelligence that lies deep within everyone. By enlivening this most basic level of life, Transcendental Meditation is that one simple procedure which can raise the life of every individual and every society to its full dignity, in which problems are absent and perfect health, happiness, and a rapid pace of progress are the natural features of life.”

-Maharishi  Mahesh Yogi  Founder of Transcendental Meditation, Teacher of Enlightenment (1917-2008)

“Meditation helps you find fulfilment in life, helps you to live life to the fullest. I still practice Transcendental Meditation and I think it’s great. Maharishi only ever did good for us, and although I have not been with him physically, I never left him.”

-George Harrison  Musician, Producer and Composer, member of The Beatles (1943-2001)

“When I started meditating I had a real anger in me, and I would take this anger out on my first wife. Two weeks after I started meditating, this anger lifted.”

-David Lynch  Director, Screenwriter, Producer, Composer, Painter, husband to Peggy Lynch (1946-)

“Yoga introduced me to a style of meditation. The only meditation I would have done before would be in the writing of songs.”

-Sting  Musician, Songwriter, Producer, Actor, formally The Police (1951-)

“Meditation is the dissolution of thoughts in eternal awareness or pure consciousness without objectification, knowing without thinking, merging finitude in infinity.”

-Voltaire  French Writer, Essayist, Deist, Philosopher (1694-1778)

“Sleep is the best meditation.”

-Dalai Lama  Spiritual and Political Leader of Tibetan People (1935-)

“Basically, I came to yoga and meditation so I could undo some of my past, and I believe that you can do that.”

-Mariel Hemingway  Nominated American Actress, Author, Granddaughter to Ernest Hemingway, Sister to Margaux Hemingway (1961-)

“I am a practicing Buddhist. In Buddhism there are words you can say… as you say the words with rhythm, the conscious tells the subconscious.”

-Tina Turner  Singer, Songwriter, Dancer, Actress (1939-)

There are many delicious, super-nutritious foods that never see the inside of a shopping cart. Many people have never heard of them before, while others have simply forgotten all about them. I realize this most every time I enter the grocery store and I can’t help but notice that most carts include the basics such as tomatoes and iceberg lettuce. But being that my mother was an organic-minded, health-food fanatic; most of my whole life, my diet consisted of fruits and vegetables that many people had never heard of before. I remember always going to the farmer’s market as a child. To this very day, I still get cashiers asking me on a regular basis, “What is this?” I always enjoy telling them, and then quickly add in some tips on what they can do with the same superfoods. They seem always fascinated and grateful to listen! So let me share with you as well.

Beets

These odd, grungy looking roots are naturally sweeter than any other vegetable, and are pack with flavor and offer the edible advantage of both the beet greens as well as the root bulbs.

Why you should eat them: Think of beets as red spinach. Just like Popeye’s powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Their natural pigments - called betacyanins- that give beets their color have been proven to be potent cancer fighters in lab mice.

How to eat them: I love beet and carrot juice together, should you have a juicer. You can also grate the bulbs and throw them along with the fresh beet greens into your salad with olive oil, apple cider vinegar, and a little lemon juice with seasonings. The beet leaves are packed with vitamins, minerals, and antioxidants, and it’s a sin to toss these out and not to make use of them. If you don’t care for the taste of fresh greens, you can make them as a side dish by gently saute them as well as the bulbs with olive oil over medium heat. Be sure to add lots of fresh garlic and remove them when leaves are just wilted as you do not want to destroy the nutrients. I pour a little apple cider vinegar over them along with lemon juice and sea salt. They are to die for. You can also sprinkle fresh Parmesan cheese to top. Just be sure to scrub these roots well and always buy them fresh for maximum nutrition.

Purslane

Even though the FDA has classified purslane as weeds, it is a popular vegetable and herb in many other countries, including China, Mexico, and Greece.

Why you should eat them: Purslane has the highest amount of heart-healthy omega-3 essential fats of any edible plant. Scientists also report that this herb has 10 to 20 times more melatonin - an antioxidant that may inhibit cancer growth - than any other fruit or vegetable tested.

How to eat them: Purslane is wonderful in any salad whether as an alternative or addition to lettuce. The leaves and stems are crisp and succulent providing a lemony taste. They are usually sold at farmer’s markets, or Chinese and Mexican markets, and can also be found at some Whole Foods stores. 

 Pomegranates

Pomegranates have finally become available in most grocery stores in the United States, but they have been around for decades in the Middle East, and are served as a popular drink there.

Why you should eat them: Israeli scientists discovered that men who drank just 2 ounces of pomegranate juice each day for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved bloodflow to their hearts. What’s more, 4 ounces provides 50% of your daily vitamin C needs.

How to eat them: You can peel them open and remove them of their white skin and eat the succulent seeds raw. They taste wonderful and are quite juicy. Try 100% pomegranate juice from Pom Wonderful. It contains no added sugars, and because it’s so powerful, a small glassful is all you need. 

Pumpkin Seeds

These jack-o’-lantern, wasted seeds are the most nutritious part of the pumpkin.

Why you should eat them: Eating pumpkin seeds is the easiest way to consume more magnesium. French researchers recently determined that men with the highest levels of magnesium in their blood have a 40% lower risk of early death than those with the lowest levels.  

How to eat them: You can eat them roasted, and they are eaten whole; shells and all while the shells provide extra fiber. They taste nutty and great. They have 150 mg of magnesium per ounce, and if you add them on top of casseroles and salads, you’ll easily get the 420 mg recommended by the USDA. Look for them in the health food section of your grocery store.

Swiss Chard

Swiss chard is one of my very favorite greens. They are a slightly bitter, salty vegetable which is actually native to the Mediterranean. They are quite beautiful with long leafy-greens while their stems are both red and slightly green in color.

Why you should eat them: A half a cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plants have carotenoids, which protect your retinas from the damage of aging, according to Harvard researchers. Because of their nutrient pigment - they absorb the type of shortwave light rays and protect the internal eye.

How to eat them: Chard goes great with almost anything; as part of a salad,  side dish, with grilled steaks, chicken, and also works well as a bed for pan-seared fish. Be sure to wash them well, and prepare these the same way as beet greens with lots of fresh garlic seared in a wok with olive oil. You can also get creative, and add crushed red pepper to the wok while cooking them, and then season them with sea salt. Yummy! 

Guava

Guava is tropical fruit that’s slightly acidic but with intense sweetness to its flesh.

Why you should eat them: Guava has a higher concentrate of lycopene - an antioxidant that fights prostate cancer - than any other plant food, including tomatoes and watermelon. Just one cup provides 688 mg of potassium, which is 63% more than you’ll find in a medium banana. Additionally, guava may be the ultimate high-fiber food.

How to eat them: You can eat the entire fruit, from the rind to the seeds. It’s all edible and the rind alone provides more vitamin C than in the flesh of an orange.

Cabbage

Cabbage is a cruciferous vegetable and is among a major ingredient in European and Asian diets. It is, however, most unfortunate that it is absent from most American kitchens. 

Why you should eat them: One cup of cabbage has just 22 calories, and it is loaded with valuable nutrients. Notably high in sulforaphane, it increases your body’s production of enzymes that disarm cell-damaging free radicals and reduce risk of cancer. Stanford researchers have found cabbage to be higher than any other plant source in sulforaphane.

How to eat them: Shred cabbage in your salads, on your burger or sandwich to add a wonderful crunch to it, and be sure to add it to Mexican tacos as an alternative to lettuce. Next there is the wonderful, well renowned Irish dish of cabbage and corned beef - one of my favorite dishes, and one I will have to share my recipe at a later time. Additionally, you can make coleslaw with it or just simmer the cabbage in water or home-made chicken stock, and sprinkle sea salt over it and maybe a little apple cider vinegar. This is fabulous in taste!!

nutritional reference sources:
Stanford University, Harvard, FDA, USDA, and Men’s Health

Here is a chance to reflect on where our attitude is in life. It’s crucial in keeping a vigilance on it for our overall success and well being.  

Attitude Determines Everything!

How we react, what we do or say, all depends on our attitude. It determines whether we’ll be happy or sad. Attitude can help, or hinder us in all areas of our lives.

If your thoughts are constantly of doom and gloom, you will receive the same in return.

Your thoughts and your perception of the world influences all that you do, and all that you are, and all that you can be.

Changing your attitude is really changing the way you see things. To begin the change, you must start looking for the good in every situation, rather than the negative.

So, the choice is ours, and we are responsible for the choices we make. If we compare attitude to swimming, which are you doing?

1. Are You Swimming? - Even against the currents and the waves you keep going. You see your destination and you are taking action to reach it.
2. Are You Floating? - Just allowing the waves to carry you, you end up where ever the water takes you.
3. Are You Drowning? You see the waves and the currents as difficulties you can not overcome.

Keeping a positive mental attitude will help your swim through life.

           -Catherine Pulsifer

A Motivational Short Story:

One evening an old Cherokee told his grandson about a battle that goes on inside people.

He said, “My son, the battle is between two wolves inside us all.

One is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is Good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.”

The grandson thought about it for a minute and then asked his grandfather, “Which one wins?”

The old Cherokee simply replied, “The one you feed.”

                -Cherokee Wisdom

Protein Shakes are a great meal replacement alternative for anyone on the go or in need of a quick healthy meal. They are most desired right after a good workout because they are extremely nutritious, low in both calories and fat content, delicious, quick and easy to make, or great when you’re just feeling too tired to cook a full-blown meal. It is why protein shakes have become a part of every one’s daily diet. With just a blender, the ingredients and options are endless. One of the best benefits in drinking protein shakes is that you can add a tablespoon of healthy nutrients such as flax seed, brewers yeast, fiber, bran, wheat germ or anything else you want. But however you chose to make them, protein shakes are the way to go when you want a quick, low calorie, high nutritious meal. You can use plain non-fat yogurt, whipped cream or just plain water. Choosing protein powders aren’t difficult as there are a wide variety available, and they are found at health food stores and most gyms. As a rule of thumb, however, choosing whey protein is usually the best in quality and nutrition, and I usually chose one with little carbohydrates being that you’ll likely get a fair amount of carbs from the fruits and yogurt. Below are some recipes to get you started, but feel free to get creative and have fun with making your shakes.

Mocha Shake:

(Lean Mass Gain)

• 6 oz. water
• 4 ice cubes
• 2 tablespoons heavy whipping cream
• 6 oz.. coffee*
• 2 scoops chocolate protein powder
• *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!

Frozen Chocolate Banana

(Lean Mass Gain)

• 12 oz. Water
• 4 to 5 ice cubes
• 1 banana
• 1 tablespoon heavy cream
• 2 scoops chocolate protein powder

German Chocolate Cake:

(Lean Mass Gain)

• 12 oz. water
• 4 ice cubes
• 1 tablespoon heavy cream
• 1 tablespoon cream of coconut
• 2 scoops chocolate protein powder

Tangerine Cream:

(Maximum Fat Loss or Lean Mass Gain)

• 12 oz. Tangerine Diet Rite
• 4 Ice Cubes
• 1 to 2 tablespoons heavy cream
• 1 to 3 scoops vanilla protein powder

Root Beer Float:

(Maximum Fat Loss or Lean Mass Gain)

• 1 can Diet A&W Root Beer
• 1 to 2 tablespoons Heavy Cream
• 4 ice cubes
• 1 to 3 scoops vanilla protein powder

Pineapple Blast:

(Lean Mass Gain Fat Burning and off Season)

• 4 ice cubes
• 12 oz. water
• 2 scoops vanilla protein powder
• 1/2 cup pineapple chunks

Pina Colada Passion

(Lean Mass Gain Fat Burning and Off Season)

• 12 oz. water
• 4 ice cubes
• 3 scoops vanilla protein powder
• 1/3 cup Pineapple chunks
• 2 tsp. Coconut extract

Ultra Oatmeal: (mix ingredients after cooking)

(Lean Mass Gain Fat Burning and Off Season)

• 1 serving cooked plain oatmeal (1/2 cup precooked)
• 1 to 1½ scoops vanilla protein powder

Power Fudge: Vanilla or Chocolate

(Lean Mass Gain Fat Burning)

• 1 scoop chocolate or vanilla protein powder
• 3 to 4 tablespoons heavy whipping cream
• *mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.

Peanut Butter Muscle Balls:

(Lean Mass Gain Off Season)

• Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process. 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 1 banana
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Chocolate Strawberry Blast

• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 8 strawberries
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Vanilla Banana Creamy

• 1 to 2 scoops of vanilla protein powder
• 6 to 8 ounces of water or whole (or 2%) milk
• 6 ice cubes
• 1 banana
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Raspberry Chocolate Thick

• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of whole (or 2%) milk
• 6 ice cubes
• 8 raspberries
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!

Banana Cheerio Quickfast

• Great for a super fast morning meal
• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 1 banana
• 3/4 cup cup or original cheerios
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Orange Creamsicle

• 1 to 2 scoops of vanilla protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 1 to 2 peeled oranges
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Blueberry Blaster

• 1 to 2 scoops of vanilla protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 20-30 blueberries
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Mocha Surprise

• Save some leftover coffee and add about 1/2 cup to your next chocolate shake. Adds 0 calories but lots of taste.

Orange Tangy

• Add a dash of sugar free Tang to a vanilla protein shake. Adds less than 10 calories and brings back childhood memories of enjoying the real thing.

Grasshopper

• A few drops of mint extract will turn your chocolate shake into a chocolate mint treat.

Eggnog

• Add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter buds to a vanilla shake to create a yummy eggnog flavor.

Protein & Oatmeal Pancakes

Ingredients

• 1/3 cup oatmeal
• 2 or 3 egg whites scrambled (or 1/2 cup eggbeaters)
• 1 scoop vanilla protein
• 1/2 tsp baking soda
• dash of pumpkin pie spice
• 1/8 tsp sweet-n-low brown

Mix all ingredients in a small bowl and allow mixture to thicken for 2 to 3 minutes. Pour onto preheated frying pan or griddle. Cook over medium heat until golden brown, about 2 minutes per side. Garnish with fresh strawberries or sugar free syrup. Makes 1 serving.

Variation- Add 1/2 pack sugar free apple cider mix. Lots of flavor and only 8 more calories.

Peanut Butter Balls

Ingredients

• 1/2 cup all natural creamy peanut butter
• 1/4 cup honey
• 1 1/2 scoop vanilla protein

Mix all ingredients in a small bowl. Roll by hand into 1″ balls and chill until firm (about an hour). They make great high protein snacks and are an excellent source of healthy fats. Makes 4 servings.

Protein Pudding Shots

• Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.

Abdominal Workout

As I have stated in the past, we discussed some of the facts and myths regarding our abdomens. Today we are going to look at an ab routine to get you started in the right direction, and one that I myself rely on quite heavily. These are very effective, and I urge you to master these core exercises. I recommend choosing a few of the exercises at a time, and mix them up and switch them around to keep your ab routine fresh and ever changing. But before we begin, I want to say, that you may perform these on a mat on the floor, with a medicine ball, on a stability ball, or on a decline bench. Whatever tools you have readily available will work just fine, although, I really love my medicine and stability balls. These are fabulous and can be purchased almost anywhere. Likewise, they are found in every gym should you have a gym membership. I like to keep a set at home, because a lot of times, I like to get my ab workout done and out of the way first thing in the morning. However, when I am at the gym, I will be sure to use them there along with an incline bench. So let’s get going!

Ball Crunches

Start- Take a seat on the stability ball. Slide your knees over your ankles, and separate your knees so that they are hip width apart. Lower your back onto the ball so that your back is properly supported by the ball. Place your hands behind your head, and pull in and flex your abs. 

Exercise- Pushing heels through the floor, rock back and forth with your hips whilst crunching your abs slightly toward your naval. Repeat the movement until you have completed all the repetitions for your set. I personally like to perform this exercise by taking it to failure.

Caution- There is little caution here since the stability ball serves well to support and cushion the back. Just keep your balance throughout the movement and remember to breathe. Exhale during the crunch and inhale returning from the crunch.

Tips- These will work both upper and lower abdomens since constant tension will remain on the muscles throughout this exercise. These may at first seem awkward, but with practice, you will soon connect the ab muscles with the movement as you get the hang of it. Just remember, that these are performed using a very small movement. These are one of my favorite ab exercises because they are so comfortable to perform and yet extremely effective in the process. I promise, that once you make the connection, you will feel these working!

180 Degree Ball Crunches

Start- Take a seat on the stability ball. Lower your back and entire body completely over the ball, with hands placed behind your head whilst keeping your neck relaxed.

Exercise- Begin to lift your body up toward your naval until almost sitting upright on the ball exhaling at the top of the movement, then lowering back down to start position and inhaling. Repeat the movement until you have completed all the repetitions for your set.

Caution- Pay attention in keeping your balance, using your feet to keep you steady.

Tips- With all ab exercises, it is imperative that during the exhale movement, to release and blow out all air from your lungs whilst flexing the ab muscles in tightly and then pausing to squeeze. You will get a much more effective ab workout when you do. This is key, and must always be remembered as this is what will give you your best results. The farther apart you place your feet the easier this exercise will become.

Straight Leg Lowering

Start- Lay down on a mat on your back with arms close to your sides or placed under your butt. Raise your legs straight out up in the air keeping your feet close together.

Exercise- To start, completely exhale releasing all air out from your lungs and begin to lower your legs taking care not to touch the floor. Pause at the bottom and raise back up to start position, inhaling on the way back up. Repeat the movement until you have completed all the repetitions for your set. 

Caution- If you feel any pressure on your lower back, place your hands under your lower back/upper butt area to release the pressure. This always works well for me. Be sure to never allow your feet to reach the floor.

Tips- Remember to pull in your belly towards your spine throughout the movement. These are wonderful for your lower ab muscles. To get better results, move quicker through the decline and slower through the incline raise; this puts more stress on the lower abs. 

Bicycles

Start- Lay down on a mat on your back with arms close to your sides or placed under your butt. Raise your legs bending at a 90 degrees. 

Exercise- Starting with one leg at a time, begin to emulate bicycling only you’ll tend to extend each leg out and back in alternately. This movement should be performed semi-slowly, but not so slow that you lose the momentum of cycling. Repeat the movement until you have completed all the repetitions for your set. I like to work these to failure.

Caution- Be mindful not to lock out your knees when extending your legs out. Always be kind to your joints! If you feel any pressure on your lower back, you can relieve this by placing your hands under your lower back for support.

Tips- Remember to breathe throughout the movement taking care never to hold your breath. Keep your belly button pulled toward your spine. Focus on the lower abs because this one will do the trick!

Ball Oblique Crunches

Start- Take a seat on the stability ball. Lower your back onto the ball so that it supports your body perfectly. Keep your feet hip wide apart placing your hands behind your head as illustrated.

Exercise- Begin by releasing and blowing out all air from your lungs and begin to lift your body up towards your naval, but this time, lifting up and to the right. Pause on the crunch at the top, and slowly lower yourself back to start position. Repeat the movement until you have completed all the repetitions for your right side. You will then proceed to do the same lifting up and to your left until you have completed all the repetitions for your set.

Caution- Take care to keep your balance and stay controlled throughout the movement.

Tips- Remember to exhale on the way  into the crunch, and exhale on the way back out from the crunch. Really feel the side oblique muscles working hard. This is a very important movement to master.

Reverse Crunch

Start- Lay down on a mat on your back with arms kept close to your sides. Raise your legs and bend to a 90 degree angle keeping legs and feet together throughout the movement. Keep your lower back pushed into the ground.

Exercise- Lift your bottom off the floor and up, curling your knees into your chest and exhale making sure all your air has been blown out from your lungs. Slowly returning to start position. Repeat the movement until you have completed all the repetitions for your set.

Caution- If you feel tension on your lower back, you may place your hands at the small of your back. Stay aligned with your body as a curl up towards your chest.

Tips- This is a lower ab movement and you must take care not to use your arms to make this lower crunch. Make sure you allow your abs to perform the exercise. Exhale on the way up, inhale on the way down.

         -written by Angela Doss

What Are The Benefits Of Fiber?

The benefits of fiber not only promotes overall health but include lowering cholesterol, preventing colon and breast cancer, constipation and hemorrhoids, and helps tremendously toward weight loss. Furthermore, fiber can help lower blood sugars thereby aiding in better management of diabetes. Getting around 30 grams per day is optimal.

Types Of Fiber: Soluble Fiber And Insoluble Fiber

Soluble Fiber, which can be digested by the body, dissolves in liquid and forms in a gel in the digestive tract and works to keep the rate of food passing through the system from progressing too quickly. This also helps lower blood sugar and prevents a rush in insulin and also helps to lower cholesterol levels, thereby reducing the risk of heart disease. At the same time, it allows the nutrients derived from food to be absorbed into the system before the bulk is excreted. The Harvard School of Public Health suggests we start roughing it!

Food Sources:

• Fresh fruit
• Oat/oat bran
• Legumes
• Nuts
• Barley
• Flax seed
• Psyllium husk
• Vegetables

Insoluble Fiber, which cannot be digested by the human body, does not dissolve in liquid so it is eliminated in the stool, supplying the stool with needed volume to help prevent constipation, colon and rectal cancer. As such, this type of fiber fulfills the important function in helping to keep the digestive tract free of anything that could cause a blockage. Insoluble fiber absorb liquid and expand in the tract, in order to speed the process of moving bulk through the system while cleaning the interior walls of the tract. In addition, insoluble fiber helps to move the fat out of the body. Because insoluble fiber cannot be digested by the body, it passes through the digestive tract taking along both the fiber and the fat.

Food Sources

• Whole wheat
• Whole grain
• Corn and Corn bran
• Vegetables such as green beans and green leafy vegetables
• Fruit skins and root vegetable skins such as potato skins etc.
• Seeds and nuts

Both sources of fiber are needed as part of a healthy daily diet as each type of fiber provide specific functions and specific health benefits. Both soluble and insoluble fiber are needed to maintain the proper functions of the digestive tract, and makes a huge impact on your overall health. So be sure to include these in your daily diet and allow fiber to aid in your weight loss program as one of its added benefits.

        -written by Angela Doss

references:

Fiber: Start Roughing It!
http://www.hsph.harvard.edu/

Marlett JA, et al. Position of the American Dietetic Association: health implications of dietary fiber.
Jounral of the American Dietetic Association 2002; 102(7):993-1000

What Are Carbohydrates?

Carbohydrates are from a plethora of foods and break down into two major categories: simple carbohydrates (sugars) and complex carbohydrates (starches). Simple carbohydrates even break down into their own two parts: unrefined sugars and refined sugars. Unrefined sugars include the sugars in fruits while refined sugars include sugars in candy, cake, cookies, jellies, honey, syrup, table sugar etc. and are often dubbed empty carbs. Complex carbohydrates as well break down into their own two parts: unrefined starches and refined starches. Unrefined starches include whole grain products rich in fiber, legumes, seeds, whole grain bread, brown pasta, brown rice, and vegetable plants in which still contain its fiber, vitamins and minerals; while refined starches include overly processed white flour, pasta and white rice which is removed from its nutrients and fiber. Both simple and complex carbohydrates are the main source of energy to the body and the brain and is what sustains us.

Carbohydrates Are Not Created Equal

Choosing wisely your carbohydrates is the first step toward understanding their individual role and how the body responds to them. This principle is the start to making any healthful shift to the body, and ultimately, in what leads to permanent weight loss. Therefore, complex carbohydrates are best chosen for overall, and gradually released, energy sources as they will not only keep an even energy level throughout the day, but will make you feel fuller longer. This produces a steady energy flow preventing mood swings, highs and lows. Within moderation to everything in life, these should not be feared or avoided. Since simple carbohydrates, on the other hand, offers such a quick boost in energy, it is helpful to know that they will not act in sustaining you like complex carbohydrates do. If not careful, especially refined simple carbs, they can cause fatigue, and highs and lows that you will want to avoid from happening both on a mental, health, and weight management standpoint.

Fruits Are Still Simple (Sugars) Carbohydrates

One must understand that all simple carbohydrates convert into glucose very quickly. Therefore it is important to know that simple carbohydrates perform and affect the body in this manner: simple carbs give a quick energy boost, followed by a drop in energy soon after; especially if eaten on an empty stomach. Even though unrefined carbohydrates such as fruits are still simple sugars, they undoubtedly, are a very healthy food choice and are very good at providing an immediate energy boost while providing the body rich in fiber and nutrients. Fruits, therefore, play an integral role in optimal health and should always be included in your daily diet. Additionally, fruit should be carefully chosen over refined simple carbohydrates because unlike unrefined simple carbohydrates, they cannot provide the fiber, vitamins and minerals that fruit does.

How Does The Body Use Carbohydrates?

When you consume carbohydrates, the body breaks them down into simple sugars. These sugars are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy. When this process goes too fast - as with simple sugars - you’re more likely to feel hungry again soon. When it occurs more slowly, as with complex carbs, you’ll be satisfied longer while maintaining even sugar levels.

Scientists have agreed that eating foods that cause big jumps in blood sugar can be related to health problems such as hyperglycemia, diabetes, and heart disease.

You are well on your way if you are limiting simple refined sugars such as candy and eating more complex carbohydrates like vegetables, oatmeal, and whole grain products. We will later talk a whole lot more on the subject of carbohydrates and its effects in order to put an end to the craziness of anti carb theories. 

What Are Pilates?

Pilates, without a doubt, has taken the fitness world by storm in the last several years. Everyone is doing it - from dancers to footballers - and the benefits are as much mental as they are physical. Pilates is a disciplined and focused form of exercise intended to strengthen ligaments and joints, as well as increase flexibility and lengthen muscles. A Pilates exercise move is designed primarily to focus on elongating the body through various stretching movements. Additionally, its style focuses on training the muscles for core strength to better support the ligaments, tendons, and joints. 

Pilates exercises was developed and formed by Joseph Pilates during the 1940s with the proposal to improve the mental and physical health through a rehabilitation program for World War ll veteran soldiers. Pilates created, The Pilates Principles to condition the entire body through proper alignment, centering, concentration, control, precision, breathing, and flowing movement, and today, it is more centered around injured dancers and the likes.

Pilates Benefits

Pilates offers many benefits. Many people with back problems ask whether Pilates work for back pain. The answer is most definitely. If your posture is bad, your lower back and hips will then adjust themselves accordingly which means they’re essentially out of alignment which then causes back pain.  By strengthening and stretching the back muscles, it will improve overall flexibility, mobility and bring back precision at which you move.

Other benefits are:

• Improved circulation which awaken all the cells in the body and carries away the wastes related to fatigue.
• Unity of mind and body which creates balance, and vitality.
• Improved sleep, with total mind and body relaxation, and alleviates daily stress.
• Improves clarity through concentration exercises which centers you and enhances rhythm and motion.

Types of Pilates

There are three types of pilates, the most popular being the mat workout, where much time is spent on the floor using gravity and your own body weight to create resistance. There is also a pilates class that incorporate weights and one that uses special equipment. Joseph Pilates developed these machines which allow people to do the pilates moves using a pulley-system of resistance. Most places, however, preform the mat workouts.

Who Can Benefit From Pilates?

Pilates are most beneficial to people with injuries, weak muscles, and particularly bad posture because it encourages you to strengthen your problem areas in a relaxed and low impact way. It is advisable to anyone with serious injuries to consult their doctors first. Pregnant women should also get clearance from their doctor before proceeding.

“People should also be very careful to ensure that the instructor who is taking the class is fully qualified,” says Dr. Ibrahim. “No one should be twisting and turning their body unless under professional guidance.”

Pilates is offered through most gyms as part of their membership program, however, there are many people that chose personal pilates trainers as they find that the individual attention helps them to tailor the moves to their body needs.

We all strive for flatter and more defined abdomens. We know how hard we work for them, but do we really know how to get them? Let’s start by looking at the most common myths and facts about abs so that we can learn the truth about abs . Then we can understand how better to achieve them.

The Most Common Myths And Facts About Abs Dispelled

Myth: Fat always deposits in the abs.

Fact: The fat in your body will deposit where it is genetically programmed to.

Some people are apple shaped: they put on flab around the waist, chest and back first. Others are pear shaped: they put on flab first on the hips and thighs. Upper body fat is unhealthier as people with upper body fat have more chances of heart disease than people with lower body fat.

Myth: Spot reducing abs is easy.

Fact: You cannot spot reduce those abs!

Myth: Abdominal exercises will remove fat in my midsection.

Fact: You need to remove excess fat around your stomach in order to see your abs. The only way you are going to do this is with a low-calorie diet and a weight-resistance program while adding cardio exercise. Ab exercises will develop muscles, but they’ll still be hiding under a layer of fat until you lose the body fat.

Myth: You have to train your abs everyday.

Fact: The rules of weight training state that you should give your muscles at least a day of rest to recover, and this applies to your abs as well. Instead of working them everyday, do them every other day or even just three times per week. They need a break just like the rest of your body parts. The trick is to train them hard though.

Myth: Doing ab exercises gets rid of abdominal fat.

Fact: There is no such thing as spot reduction. People assume that if you have fat deposits on your abdomens, exercising the muscles underlying the fat will make it go away. But they assume wrong. You can’t get rid of the fat over a muscle by repeatedly exercising that body part. The only way to burn fat from your tummy is through prolonged exercise and a healthy, low calorie diet.

Myth: High repetitions are required to make gains.

Fact: As stated earlier, abs are just like every other muscle in your body. That means, you should train your abs the same way as the rest of your muscle groups. To make strength gains with your abs, you have to overload your muscles.

Myth: If you have a bad back, training the abs will worsen it.

Fact: Training your abs will strengthen your back. The opposing muscles in your body always assist each other. So if you have weak ab muscles, the load of the work fails on the back. So strengthen the abs, and your back will become stronger as well.

Myth: Men and women should train their abs differently.

Fact: Men and women all have the same muscles and should always be trained the same way. If a woman wants a firm midsection, then she’s going to have to eat correctly, follow a cardio program and train her abs the same way a man would.

Myth: If I stop training my abs they will turn to fat.

Fact: Muscles don’t turn to fat. If you stay active and watch what you eat you’ll keep your abs even if you stop training. But if you stop exercising and start eating junk food, your abs will disappear again under a layer of abdominal fat.

So don’t waste any more time by falling victim to common ab myths. Train intelligently in accordance with scientifically based training techniques and get the super abs you’ve always wanted! As we continue to move along, we will discuss some of the best ab exercises to help achieve our fitness goals.

        -written by Angela Doss

reference:
Mike Geary, the truth about abs

The Joys of Motherhood On Mother’s Day 

Why do athletes always look into the camera and say, “Hi, Mom”? Why are florists working overtime every Mother’s Day? Why do people always thank their mother when they receive an award? Because behind any successful and happy person, chances are good that you’ll find a great mom! Enjoy these quotes on the joys of motherhood and the inspiration that mothers give their children. Happy Mother’s Day to all of us!

A mother’s love for her child is like nothing else in the world. It knows no law, no pity. It dares all things and crushes down remorselessly all that stands in its path.
–Agatha Christie (1890-1976), English novelist and playwright.

When you are a mother, you are never really alone in your thoughts. You are connected to your child and to all those who touch your lives. A mother always has to think twice: once of herself and once for her child.
–Sophia Loren (1934-), Italian motion-picture actress.

We are together, my child and I. Mother and child, yes, but sisters really, against whatever denies us all that we are.
–Alice Walker (1944-), American author and poet.

A mother’s arms are more comforting than anyone else’s.
–Princess Diana (1961-1977), Princess of Wales from 1981 to 1997.

There never was a woman like her. She was gentle as a dove and brave as a lioness. The memory of my mother and her teachings were, after all, the only capital I had to start life with, and on that capital I have made my way.
–Andrew Jackson (1767-1845), seventh president of the United States. (1829-1837).

When a child enters the world through you it alters everything on a psychic, psychological and purely practical level.
–Jane Fonda (1937-), American motion-picture actress, political activist, and writer and producer of exercise books and videos.