Healthy holiday eating tips. Healthy eating during the holidays can be a challenge but not impossible. Use these tips to help you get through the holidays. Extracted from Weight Watchers newsletter: http://www.weightwatchers.com
These tips are valuable any time of year but especially during the holidays. Even if you can implement just a few you will make your holiday healthier. I wish all of you a wonderful holiday season and a Happy New Year. Give yourself a chance to reflect on the past year and set goals for yourself for the upcoming year. It's a time of renewal and new beginnings. I hope your new year includes health as a priority. You are worth it! Namaste, Krista Ghaffarian | ||||||||||||||||||||||||||||||||||
Use it or lose it?!?
Inactivity is what makes muscles grow weaker over the years but exercise builds muscles, at any age.
The muscle that the body loses from inactivity can be prevented and even regained once it has been lost. Through exercise, specifically resistance training, the body rebuilds muscle. And age is not a factor. "In fact, William Evans, PhD, chief of human physiology at the USDA Human Nutrition Research Center on Aging at Tufts University says, that muscle tissue "is as responsive to strength at age 90 as at age 20." A recent study showed that when 90-year olds participated in an eight-week weight training program, their average increase in strength was 174%."
Why is weight training so good for the body? It's actually quite simple. You either use it or you lose it.
1. "First of all, muscles move the body. Any bending, twisting, stretching, lifting, running, climbing, sitting or standing involves muscles. The stronger the muscles, the better the body moves.
2. Stronger muscles lighten the load on the heart. If the muscles can efficiently perform the everyday activities of life - like those listed above - the heart doesn't have to work as hard.
3. Strong muscles mean strong bones. The exercises that strengthen muscle also strengthen bones. Says Evans, speaking about osteoporosis, "loss of bone parallels muscles loss."
4. Muscle is a major factor in weight control. Muscle tissue burns calories; fat doesn't. Basal metabolism increases when muscle mass increases."
Quotes are from May 2007 issue of the Aviation Medical Bulletin
If you've neglected weight training as a part of your exercise regime it's time to take it seriously and find a way to incorporate it into your routine. It's too important to leave out and it's never too late to start.
Namaste,
Krista Ghaffarian
How do you spell relief when it comes to stress?
It's been a fun summer but with the start of school, the fall season, holidays around the corner, stress may be creeping its way back into your life. Here are some suggestions on relieving stress.
- Do nothing that will require you to tell a lie.
- Learn to live one day at a time.
- Start saying "no" more often.
- Get up fifteen minutes earlier each day.
- Be prepared to wait, and have something to read when you do.
- Procrastination is stressful. Whatever you want to do tomorrow, do today. Whatever you want to do today, do it now.
- Relax your standards.
- Create order out of chaos. Organize your home and work area so you will always know where things are. You'll avoid the stress of losing them.
- One of the most obvious ways to avoid stress is to select an environment (work, home, leisure) that is in line with your personal needs and desires.
- Do something that will improve your appearance. Looking better can help you feel better.
- Eliminate self-destructive talk: "I'm too old to..." or I'm too fat to..."
- Don't forget to take a lunch break.
- Schedule a realistic day. Avoid the tendency to schedule back-to-back appointments or tasks.
- If an especially unpleasant task faces you, do it early in the day to get it over with. The rest of the ay will be anxiety free.
The list above was quoted from the January 2007 Aviation Medical Bulletin.
After reading the list, notice which ones you might do already and pick a few new ones to implement. Any reduction in stress will be to your benefit both physically and mentally. We often overlook what a huge impact stress has to our health. Surely there a few items on the list above that you can do to help make your life healthier.
I personally have enjoyed a very full and fun summer. It is my intention to get back to sending emails on a regular basis whenever I read or learn about something I'd like to share. Please do not hesitate to let me know if you no longer want to receive this group email.
Namaste,
Krista Ghaffarian
A relapse in healthy choices is an opportunity, not a failure.
When making changes towards a healthier lifestyle it is normal to have relapses and they should be expected. Relapses are an opportunity to fine-tune strategies and to make improvements for the future.
This message is important when we have made the commitment towards a healthier lifestyle. Making long term changes that stick for a lifetime can take time and slipping back to old habits or making poor choices is normal and a part of the process. It is expected and should not be considered failure. It is truly an opportunity to reevaluate where we are in the process to be sure the choices we are making really work for us.
Shannon GaNum writes "Think of a baby learning to walk for the first time. She will need a lot of help and she will fall a lot, but her efforts are consistently reinforced. No one will tell her she will not be able to walk. Think, too, of a football game. All teams experience gains and losses in yardage during a game. If someone gives up on a behavior change after a few slips, it would be like a football team leaving the field in the first quarter after losing yardage." ("Educating Your Clients on Behavior Change" in Fitness Edge, Autumn 2006)
The football game is such a great analogy because it demonstrates how expected set backs are and how they are actually a necessary part of the process. On the road towards health we must commit to the entire game not just the first quarter. In a lecture given by Len Kravitz, Ph.D., University of New Mexico, Dr. Kravitz described the 4 F's of change. We need to be Flexible in the choices we make towards change. If something doesn't work modify it. Failure is normal and an opportunity to reevaluate and begin again. Forgive yourself when a relapse takes place. It does not have to immobilize, put it behind you and take a new step in the right direction. Finally, Fix whatever went wrong. Perhaps the goals we were striving for were unrealistic.
When a perceived "failure" happens, seize the opportunity to learn and become stronger for it. If you happen to be experiencing this kind of relapse right now, I encourage you to take this opportunity to start over. Today can truly be the first day of the rest of your life. Make one simple, small positive choice in the right direction and you will already be back on track towards that healthier life. If you haven't reached that setback yet, be grateful. When it does, remember it isn't a failure but an opportunity to become even healthier.
Namaste,
Krista Ghaffarian
Our bodies are our temple, not our house or car or our stuff.
Most of us take better care of our cars, homes, and clothes than we do our physical bodies.
I went shopping the other day for some clothes which is something I haven't done in a while. And without too much hesitation I bought what I sought out to get. I had to spend a bit of money but I needed the clothes I went there to buy. Then later on in the day I recognized how hesitant I have been over the past few weeks to spend money on a variety of treatments to heal an injured back I've been dealing with. How ironic that I am willing to spend money on clothes but not on my health.
I think many of us get into this trap with our health. We are willing to spend enormous amounts of money eating out but won't invest in a Personal Trainer. We'll buy extravagant decor for our house or see countless entertaining (and no so entertaining) movies in the theater but we won't invest in a gym membership. Our priorities have gotten all mixed up. We could make enormous strides in our health just be switching some of these priorities around.
Think of how much healthier we would be if we stopped eating out so much. No only would we reduce the amount of high fat and high calorie foods that we put into our bodies but we could instead invest the money we save in a trained professional that could motivate us and teach us how to exercise safely and effectively. By reducing the amount of time spent at movies or watching TV not only would we reduce the amount of snacking that goes along with those activities but we could spend that valuable time exercising rather than just sitting. We could use the money saved on entertainment to join a state of the art fitness facility.
Dr. Suzanne Osborne wrote an article in Volume seven issue four of Chiropractic Wellness magazine titled "12 Steps, New You." One of the 12 steps is as follows.
"Think of your body as your temple. Most of us take better care of our cars, homes, and clothes than we do our physical bodies. We would never go for years without an oil change or simply stop cleaning our homes, yet we often neglect our bodies for years at a time. Treating our body like a temple is a foreign concept for many of us, yet the individuals I have met who treat their body with the utmost respect and reverence are generally some of the healthiest, happiest people I have encountered."
Where do you put your health on your priority list? Are you willing to make some changes to better your life? Is your body your temple, or do the things in your life get better treatment? Only you know the answer. Take a look at your daily routine and see if there are places you could make some changes like the ones mentioned above to make your health a higher priority and to respect your body like a temple.
Namaste,
Krista Ghaffarian
Get your fiber's worth. Eat bran cereal.
Eating bran cereal is an excellent way to get in your recommended target of fiber.
Fiber is a necessary part of a healthy balanced diet.
Below is an excerpt from an article titled "New Year's Resolutions" that I found in the Jan/Feb 2007 issue of Nutrition Action Health Letter.
"Eat bran cereal in place of other cereals. Don't get us wrong. Any 100% whole-grain cereal is good for you. But bran cereals appear to be better.
Why? For starters, they're loaded with fiber. Without them, it's tough to reach the new recommended target: 14 grams of fiber for every 1,000 calories you eat per day. (That works out to about 21 grams for women 51 or older, 25 grams for women 50 or younger, 30 grams for men 51 or older, and 38 grams for men 50 or younger.)
Any ordinary whole wheat cereal like Wheaties has just 3 grams of fiber per serving, but raisin brans hit 5 to 8 grams and an all-bran cereal reaches 10 to 14 grams. That's because bran - the outer layer of the whole grain - is fiber-rich.
What's more, although many studies have found a lower risk of disease in people who eat more whole grains or more grain fiber (from breads, cereals, pasta, rice, etc.), a few have looked at bran alone. For example, in a study of nearly 43,000 men, the risk of heart disease was 30 percent lower in those who consumed the most bran (roughly 7 grams or more a day) than in those who ate none.
"We found that bran seems to lower the risk of heart disease more strongly than whole grains," says researcher Eric Rimm of the Harvard School of Public Health in Boston. "The mechanism has never been clear," he adds, since soluble fiber seems to lower cholesterol, but brain is high in insoluble fiber. Among the possibilities: bran may curb inflammation or blood clotting.
Bran may also keep you trim. A recent study found less weight gain in men who increased their bran intake over eight years than in those who didn't.
"It's possible that people feel full after eating bran so they don't eat as much," suggests Rimm.
Resolved: "Focus on whole-grain foods," says Rimm. "But when you can, choose foods that are higher in bran."
Switching to Bran cereal is one of those lifestyle changes that might not be so hard to make but can reap large benefits for your health. So take it into consideration, try out a few different Bran cereals, and see if it's one you can stick with.
Namaste,
Krista Ghaffarian
Please note that Krista Ghaffarian is not a Nutritionist. Any information provided regarding nutrition is just for educational purposes and is only the opinion of Krista Ghaffarian. It should in no way be taken as medical advice or as a prescription diet. You should always consult your physician before implementing any nutritional program. You are encouraged to do all your own research and make any changes based on your own understanding and accepting your own risks.
Want to stay healthy? Wash your hands!
"Keeping your hands clean is one of the most important steps to avoid getting sick and spreading germs to others." (Centers for Disease Control and Prevention in Atlanta).
Catching a cold can be the start of an uphill battle against optimal health and wholeness. It is hard to do anything when we have a cold. We tend to not eat right nor have any energy to exercise. We often feel depressed and overwhelmed. The best way to prevent all of this is to prevent a cold from happening in the first place. Washing your hands regularly is an important part of making this happen. The following is an article titled "Colds 101" that I found in a Jan/Feb 2007 issue of Nutrition Action Health Letter. In it are lots of suggestions on how to handle a cold.
"The virus that causes the common cold can only hurt you if it gets into your nose, either directly or via the tear ducts in your eyes. So unless someone has sneezed near you, your own (contaminated) hands are probably to blame. (Your mouth is innocent. In a 1984 study, participants were unable to transfer the virus by kissing.)
Once the virus hits the back of your nose, it begins multiplying. Symptoms appear within 10 to 12 hours, peak at 1 1/2 to 3 days, and are generally gone within a week.
How can you protect yourself? "Keeping your hands clean is one of the most important steps to avoid getting sick and spreading germs to others," says the Centers for Disease Control and Prevention in Atlanta.
Just don't assume you're safe if you haven't been near someone who has a cold. Researchers have found live cold viruses on hard surfaces in a hotel room up to 24 hours after cold sufferers checked out.
What's the best way to treat a cold?
"At the very first hint that a cold is starting, take a first-generation antihistamine and an NSAID every twelve hours and keep taking them even if you feel better," says cold expert Jack Gwaltney of the University of Virginia. "That won't stop the cold, but it will lessen the symptoms."
"If your cold isn't better after a week," adds Gwaltney, "check with your doctor to make sure you haven't developed a secondary bacterial infection. That happens in about one in 50 colds."
Here's our adaptation of Gwaltney's full prescription, which is based on the results of a half-dozen good studies. (We've put the names of some popular brands in parentheses.)
1. Begin treatment at the earliest sign of a cold.
2. Take a sustained-release, first-generation antihistamine (the kind that can make you drowsy) like diphenhydramine (Benadryl), chlorpheniramine (Chlor-Trimeton), brompheniramine (Dimetapp), or clemastine (Contact, Tavist). Newer, non-sedating antihistamines like fexofenadine (Allegra) and loratadine (Claritin) don't appear to be as effective.
3. At the same time, take a nonsteroidal anti-flammatory drug (NSAID) like aspirin, ibuprofen (Advil, Motrin) or naproxen (Aleve).
4. Continue taking the antihistamine and NSAID every 12 hours until the cold symptoms clear (3 to 7 days).
5. If your stuffy nose or cough doesn't seem to be getting better, add an oral decongestant like pseudoephedrine (Sudafed) and a cough supressant like dextromethorphan, or DM (Robitussin Cough DM).
6. If you feel worse or no better after 7 to 10 days, see your doctor. You may have developed a bacterial infection."
So the way I see it, washing your hands regularly should just become a natural part of life. It seems to be an important key to staying healthy. It certainly is worthy giving it a try.
Namaste,
Krista Ghaffarian
Make the Super Bowl extra super with some super recipes
Below is an article and some recipes I received from a Weight Watchers newsletter. Special events don't have to sabotage all your efforts to eat healthy and stay fit. Look for alternatives and let the Super Bowl be about the game and not about the food.
Everyday Gourmet: Super Bowl Fiesta
By Bruce Weinstein and Mark Scarbrough
Busy or not, here we come. Every month the "Everyday Gourmet" serves up new recipes, cooking tips and ideas for dishes that are elegant in taste and presentation, yet simple enough to prepare and enjoy in a snap.
Gourmets don't have to hide in the kitchen on Super Bowl Sunday. In our living-room version of a tailgate party, the food should be tasty, fresh, and above all, easy.
So put away that canned dip and reach for our fresh corn salsa — you can even make it a day or two before the game. Or how about a new take on quesadillas, filled with mango and Swiss? For dessert we've got cayenne-spiked chocolate cookies that'll give a kick to even the most die-hard fans.
And what if — heaven forbid — you're not into football? These treats are great for an afternoon bridge game or an evening with friends. Well-prepared food is welcome anytime, big game or not.
Fresh Corn Salsa
It's a little hard to track down fresh corn this time of year, but it's usually available at high-end markets. If you can't find it, substitute 1 1/2 cups frozen corn kernels, thawed — you'll lose the roasted taste but it'll be an easier dish.
It's a little hard to track down fresh corn this time of year, but it's usually available at high-end markets. If you can't find it, substitute 1 1/2 cups frozen corn kernels, thawed — you'll lose the roasted taste but it'll be an easier dish.
Makes 4 cups
Ingredients
3 ears corn, husks and silks removed
1 (15-ounce) can small white beans, drained and rinsed
3 Roma or plum tomatoes, chopped
1 small red onion, diced
2 pickled jalapeno chiles, seeded and finely chopped
1 medium green bell pepper, seeded and finely chopped
2 tablespoons cider vinegar
2 tablespoons packed cilantro leaves, minced
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 ears corn, husks and silks removed
1 (15-ounce) can small white beans, drained and rinsed
3 Roma or plum tomatoes, chopped
1 small red onion, diced
2 pickled jalapeno chiles, seeded and finely chopped
1 medium green bell pepper, seeded and finely chopped
2 tablespoons cider vinegar
2 tablespoons packed cilantro leaves, minced
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1. Preheat the broiler. Place corn on broiler pan 5 inches from heat, and broil until corn is lightly browned on all sides, turning occasionally, about 3 minutes.
2. Place the corn in the microwave and cook on high for 2 minutes to cook through. Cool, then slice the kernels off the cob.
3. Toss the kernels with the remaining ingredients in a large bowl. Cover and chill at least 1 hour before serving.
Serving Size: 1/2 cup. POINTS® value: 1
Pepper, Swiss, and Mango Quesadillas
Make sure the mangoes are ripe and juicy; if they don't smell sweet, they won't taste like anything.
Make sure the mangoes are ripe and juicy; if they don't smell sweet, they won't taste like anything.
Makes 16 servings
Ingredients
16 medium (6-inch) whole-wheat flour tortillas
1 cup shredded low-fat Swiss cheese
4 jarred roasted red peppers or pimientos, rinsed and cut into thin strips (about 2 cups)
2 large mangoes, peeled, pitted, and the flesh cut into thin strips (about 2 cups)
8 sprays cooking spray
16 medium (6-inch) whole-wheat flour tortillas
1 cup shredded low-fat Swiss cheese
4 jarred roasted red peppers or pimientos, rinsed and cut into thin strips (about 2 cups)
2 large mangoes, peeled, pitted, and the flesh cut into thin strips (about 2 cups)
8 sprays cooking spray
1. Lay 8 tortillas on your work surface. Top each with 1 tablespoon cheese, 1/4 cup pepper strips, and 1/4 cup mango strips. Top each with 1 more tablespoon cheese, then lay a tortilla on top of each.
2. Spray a large skillet with nonstick spray and set over medium heat. Slip one quesadilla into the pan; cook until speckled brown, about 2 minutes. Turn and continue cooking until speckled brown on the other side and the cheese starts to melt, about 1 minute. Transfer to a wire rack and continue making more. Cut quesadillas into quarters and serve.
Tip: Want to spice up these quesadillas? Sprinkle a few drops of bottled hot red pepper sauce or a few bits of diced, seeded, fresh jalapeno chiles over the cheese before adding the second tortilla to each.
Serving size: 2 quesadilla quarters. POINTS value: 2
Chocolate Chile Cookies
These are aTexas
These are a
Makes 32 cookies
Ingredients
2 ounces unsweetened chocolate, chopped
1 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1/4 to 1/2 teaspoon cayenne pepper
1/2 cup sliced almonds
1 cup packed dark brown sugar
1/3 cup granulated sugar
2 large eggs, at room temperature
1 teaspoon vanilla extract
2 ounces unsweetened chocolate, chopped
1 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1/4 to 1/2 teaspoon cayenne pepper
1/2 cup sliced almonds
1 cup packed dark brown sugar
1/3 cup granulated sugar
2 large eggs, at room temperature
1 teaspoon vanilla extract
1. Position racks in the top and bottom thirds of the oven; preheat the oven to 350°F. Spray two large cookie sheets with nonstick spray.
2. Place the chocolate in a small bowl and microwave on high for 15 seconds. Stir well, then continue microwaving in 15-second increments, stirring after each, until half the chocolate has melted. Remove the bowl from the microwave and continue stirring until the chocolate has fully melted. Set aside to cool for 5 minutes while you begin making the cookie dough.
3. Whisk together the flour, baking soda, salt, and cayenne in a medium bowl; set aside.
4. Place the almonds in a skillet set over medium-low heat; cook, stirring often, until lightly browned and aromatic, about 4 minutes. Set aside.
5. Beat both sugars and the eggs in a large bowl with an electric mixer at medium speed until thick and pale brown, about 5 minutes. Beat in the melted chocolate and vanilla until smooth.
6. Remove the beaters and stir in the flour mixture with a wooden spoon, just until all the flour has been moistened. Stir in the toasted almonds.
7. Drop by rounded teaspoonfuls onto the prepared baking sheet, spacing the mounds about 2 inches apart.
8. Bake in the top and bottom thirds of the oven for 5 minutes. Reverse the cookie sheets top to bottom and back to front, and continue baking until firm and slightly puffed, about 10 minutes. Cool on the baking sheet 5 minutes before transferring to a wire rack. Wait for the cookie sheets to cool again, approximately 5 minutes, before spraying with nonstick spray and making more cookies.
Serving size: 2 cookies. POINTS value: 3
Let me know if you try any of these recipes and how they were. Even if you don't choose these recipes to share at the Super Bowl remember to plan ahead when it comes to food choices and you'll be way ahead of the game.
Namaste,
Krista Ghaffarian
Please note that Krista Ghaffarian is not a Nutritionist. Any information provided regarding nutrition is just for educational purposes and is only the opinion of Krista Ghaffarian. It should in no way be taken as medical advice or as a prescription diet. You should always consult your physician before implementing any nutritional program. You are encouraged to do all your own research and make any changes based on your own understanding and accepting your own risks.
Walk your way to better health.
Our bodies are designed to walk. It's a great form of exercise that requires no special equipment, no advanced training and can be done just about anywhere.
Walking has tremendous benefits to your health and can be great exercise for weight loss. Walking can ease back pain, reduce levels of bad cholesterol, reduce risk of heart attack, slow down osteoporosis bone loss, enhance stamina and energy, improve muscle tone, just to name a few.
Walking doesn't require any special training but there are a few things to be mindful of when walking.
1. Posture - When walking keep your head up and your spine straight and look straight ahead. Keep your arms and shoulders loose.
2. Breathe - Take deep, regular breaths. Never hold your breath.
3. Walk but don't run - To get the most out of your walk you should keep a brisk pace, but not too fast. Pick a pace that feels good to you.
4. Pain - Walking should feel good. If it hurts when you walk, don't do it any more until you've checked with your doctor. If you find it difficult to breathe easily then you are walking too fast.
5. Stride - Try to take long, smooth strides. Your motion should be fairly effortless, with your arms swinging at your sides.
Walking doesn't require any special equipment however the right shoes are extremely important when walking. If you experience pain when walking, sometimes getting the proper shoes can make all the difference and alleviate discomfort or pain. Here are some characteristics to look for in a good pair of walking shoes.
1. They should provide both support and comfort to all parts of the foot.
2. They should have enough toe room so that you can wiggle your toes.
3. They should have a firm support at the heel.
4. They should have a flexible cushioned sole in order to aid in the walking gait and to absorb shock.
5. They should be made of breathable material, preferably leather, or fabric to allow perspiration to dissipate.
6. They should be lightweight.
Many neighborhoods have shoe stores where they can assist you in finding the right shoe for your foot. If you live here in the Daytona Beach, Florida area there is just such a store called "Spikes" located in Holly Hill. They look at your arch and strike patterns and size and recommend a shoe for you. They are reasonably priced and very helpful.
If you are walking for aerobic benefit it is a great idea to keep track of your heart rate. A good rule of thumb is to walk at 55-75% of your maximum heart rate for a minimum of 15-30 minutes a day. The most accurate way to determine your heart rate is with a heart monitor but there are other methods as well. (For various methods, check out this page on my website, http://www.sprucecreekfitness.com/Cardio_Page.htm#3_Methods_for_Determining_Heart_Rate_Intensity). Knowing your target zone will assist you in working hard enough for the aerobic benefits but not to a level of over training.
If you decide walking is your thing, set a goal for yourself to keep you motivated. A pedometer is a great tool to count how many steps you walk, how many calories you burn and how far you have walked. Once you determine how many steps a day you currently walk, try adding 1,000 steps a week until you are walking 10,000 step a day. If you are already meeting that goal pick one that seems right for you. Keeping track of your progress will support the commitment you've made to walk your way to better health.
Namaste,
Krista Ghaffarian
"The Benefits of Walking," Sportline's Guide to Walking was used as a reference for the above information.
What is Yoga anyway?
If you think yoga is just about getting tied up on knots, think again. Yoga is more about the mind than the body. Yoga uses the body to reach its ultimate goal of training the mind. Keep reading for a complete, concise description of Yoga. It's taken directly from a book I've been reading called The Yoga Bible by Christina Brown.
What is Yoga?
"An author names Patanjali wrote Yoga-sutra, the first text on the subject of yoga, 2,500 years ago. In it he defined yoga as chitta-vrtti-nirohdah, which means the cessation of the turning of the mind. It is the most common modern definition elaborated upon by the eminent teacher T.K.V. Desikacar, who stated that yoga aims "...to direct the mind exclusively toward an object and sustain that direction without any distractions." Westerners and lay people usually think of yoga as its various physical postures. The name itself comes from the Sanskrit word yuj, which is often translated "to unite, to join, or to connect." All these associations imply reintegration and rebalancing, or bringing the self to a harmonious state. Other meanings of yuj include "to center one's thoughts, to concentrate on oneself, or to meditate deeply." These tie in perfectly with the definition of yoga previously cited from the Yoga-sutra.
Yoga is actually a state of mind. Achieving the goal of stilling the mind is a tall order, so practices have been developed that allow you to move toward this state. Quieting the mind is a rather intangible goal. In contrast, the progress made on accomplishing a yoga posture can be evaluated by alignment, length of stretch, and the length of time it can be held. It's much easier for you to relate to something tangible - the body - and then move on to something intangible - the stillness of the mind. During yoga practice, you begin somewhere known and, using your body and breath, you move toward an unknown. As you open your body and mind with yoga postures and breathing, you become receptive to the delightful and profound experience of inner stillness.
While the human mind tends to drift off into thoughts of the past or future, the human body exists only in the present moment. Hatha yoga, a type of yoga that emphasizes strenuous and persistent effort, encourages awareness of the body. Coming back to your body draws your mind back to the present. Then, worries drop away and there are no more "shoulds" or "musts." One of the reasons yoga is so refreshing is that, even if only for an instant, there is only the reality of the present moment. Each time you come to the present moment, you drop a certain amount of baggage. You may pick it up again shortly thereafter, but the point is that you have practiced letting it go. Eventually you will be able to reduce the stress more often and for longer periods of time. In this respect, yoga is like life training. Its practice is a fabulous tool for transformation.
The Yoga-sutra tells us that yoga consists of eight limbs - aspects of Hatha yoga practice that include codes of moral conduct, physical exercises, breathing practices, concentration (the ability to direct the mind toward an object and it it there), and meditation (a state of one-pointed focus). Asana, the use of physical postures, is the practice usually associated with yoga in the West. However, yoga may be anything that gives you a sense of unity, helps you better connect with yourself, and helps you remember who you are. It might be a walk along the beach, a luxurious yawn, or simply taking a single conscious breath.
Any practice that helps you center yourself is important. When you operate from a space that is clsoe to your center, it is easier to be calmer and more focused. Being off balance is a huge source of stress. When things go wrong when you are already off balance, it is like swimming against a strong tide. The farther out you are, the harder it is to swim to shore. Yet, distractions and sensory stimulation often cause you to look outward rather than gazing inward. The real challenge in life is to manage to stay "with" yourself while at the same time integrating with others; to respond appropriately to people and events while maintaining a sense of connection to yourself."
If you've never considered taking up yoga or thought it wasn't for you because the postures seem to difficult, consider the deeper, long term benefits of yoga. If yoga is life training, it seems to me we all might want to consider at least giving it a try. We might just be pleasantly surprised.
Namaste,
Krista Ghaffarian
No time to exercise during the holidays? Pull up a chair!
This time of year is usually so busy for us all that we move exercise down to the bottom of our To Do Lists. So here are a few exercises you can do while sitting in a chair at the office or at home or even standing in line if you improvise.
1. Leg Lifts: Sit up straight in your chair with both feet on the ground and arms relaxed by your side or resting on your thighs. Keeping the knee bent, lift the leg as high as you can while keeping your other foot on the ground. Keep back very straight while lifting the leg. Start by doing 20 on each leg for two or three sets. For an added challenge, try extending the leg once it is lifted.
2. Arm Circles: Sit up straight in the chair with feet flat on the floor in front of you and together. Straighten your arms and lift them to the side, shoulder height. Keep your shoulder blades back and down and circle your arms forward in tight, small circles for 50 times. Then do 50 circles backwards. It is important to keep the arms straight and keep them at shoulder height the entire time. You can do this set two or three times.
3. Calf Raises: Keep both feet flat on the floor a few inches away from each other and lean your upper body over resting your elbows on your thighs. Lift your heels off the floor while keeping your toes on the floor. Slowly lower the heels back to your starting position. Start with 3 sets of 20 and increase the repetitions for greater challenge.
4. Torso Twist: Sit straight in your chair with your feet on the ground. Pull in your navel and bring your arms up to shoulder height. With your hands in front of your face, stack your right hand on top of your left hand. Slowly twist to the right, keeping your hips and head facing forward. That's the important part. Return to the center and twist to the left. Repeat that movement 15 times, doing a total of 2 to 3 sets.
Even though our regular exercise program might take a diversion during the holidays, that's no reason to let things stop completely. Just adapt your routine and get your exercise in whenever and however you can. Your body with definitely thank you and it will be easier to return to your full exercise program at the start of the year.
The article "Exercise you do in a chair" in the September 12, 2006 issue of the Orlando Sentinel was used as a reference for this email.
Namaste,
Krista Ghaffarian
Mall Snacks: Be conscious and beware
Below you will find a list of snacks commonly found in the mall. With all the time spent in malls this holiday season, make your choices wisely when you get the urge to snack. Be prepared by bringing some of your own snacks so you won't be as tempted with theirs.
ITEM CALORIES
Haagen-Dazs Sorbet (1 scoop) 120
TCBY Regular Cone 210
Haagen-Dazs vanilla ice cream (1 scoop) 270
Au Bon Pain Everything Bagel 360
Auntie Anne's Original Pretzel 370
TCBY Regular Waffle Cone 380
Great Steak & Potato Fries, small 460
Auntie Anne's Glazin' Raisin Pretzel 510
Bagel with cream cheese 530
Great Steak & Potato Fries, regular 540
Great Steak & Potato Fries, large 920
If you don't see your favorite mall snack here browse the internet and you are bound to find the calorie content somewhere (start with the home page of the restaurant). Many of these snacks have as many calories as an entire meal! So if you are going to splurge on one of these snacks at least do it consciously and perhaps add in an extra workout in hopes of balancing it out. The holidays often come with many temptations we might not otherwise have so choose yours carefully. Happy shopping!
This chart above was found in an article from the December 2001 Nutrition Action Healthletter. The article was titled "Defensive Eating: Staying Lean in a Fattening World." This article is just one of many fabulous pieces of information and education provided through a nutrition course offered at the Spruce Creek Fly-In community. If you'd like more of this kind of education just ask me for more information on the course.
Namaste,
Krista Ghaffarian
Please note that Krista Ghaffarian is not a Nutritionist. Any information provided regarding nutrition is just for educational purposes and is only the opinion of Krista Ghaffarian. It should in no way be taken as medical advice or as a prescription diet. You should always consult your physician before implementing any nutritional program. You are encouraged to do all your own research and make any changes based on your own understanding and accepting your own risks.
Community is good for your health.
"Social connections are a more powerful factor in health and mortality than
smoking, alcohol, exercise, nutrition or age."
This above quote is taken from the book Younger Next Year for Women by Chris Crowley and Henry S. Lodge, M.D. It's an incredible book about how to be healthy as we grow older and truly become younger each year. It is a book about exercise and nutrition but the authors recognize that staying connected with people, being a part of a community, is just as important to our health as the others. In their book they site some studies to support this idea.
"A study of 4,000 women and men in Alameda County, California, showed a direct link between the size of one's social circle and survival, with larger circles bringing ever greater longevity. Women with fewer than six regular contacts outside the house had significantly higher rates of blocked coronary arteries, were more likely to be obese and to have diabetes, high blood pressure and depression, and were two and a half times more likely to die over the course of the study."
"People who emigrated to America from Japan and lost the close connections of their homeland had a tripling of their rate of heart disease, even after factoring out the effect of diet, and this despite the fact that they smoke far more in Japan then we do here. Both Costa Ricans and Cubans have greater longevity the Americans do, despite poverty and higher levels of tobacco use. The leading theory is that both countries have strong, traditional family and community networks. In fact, social connections are a more powerful factor in health and mortality then smoking, alcohol, exercise, nutrition or age. Researchers enrolled fifty isolated women in a program of involvement in community support groups and organizations. A year later, half of them had become active participants, with marked improvements in mood and health. The other half had stopped working at it, with predictable results."
"Beyond mortality and illness, isolation can breed depression, which has reached epidemic proportions in our country, through a complex mix of predisposition and culture. Somewhere around 15 percent of our population suffers from clinical depression; many more have depressive symptoms that do not rise to the level of a diagnosis. And women are twice as susceptible to it as men. Age is not a risk factor for depression, but isolation is. Decades of research have shown over and over again that low levels of social connection can lead to depression - and depression in turn can lead to heart attacks and cancer."
With the holidays here, we have many opportunities to connect with people. I sent out an email earlier this week to many of you that live within my community that had about five different opportunities to connect with people this month alone. So when these opportunities come your way, remember by saying "yes," at the very least, you are doing something good for your health.
Namaste,
Krista Ghaffarian
"The more TV you watch, the worse you feel!"
Ever sit down to watch TV to relax only to find yourself feeling worse than before? Robert Kubey, co-author of Television and Quality of Life, contends that TV watching can be like a drug that leaves you feeling bad after it's over.
"Heavy viewers use television like a drug -as an easy, available way to escape reality, loneliness and boredom. But, as with a drug, its sought-after effects wear off, leaving the viewer less relaxed afterward."
While reading a book requires more concentration, Kubey reports that people are more relaxed after reading than watching television.
Kubey, as assistant professor of communications at Rutgers University in New Brunswick, NJ, says, "The relaxation and escape that TV provides also leads many viewers to become dependent on the medium."
Apparently that has happened. He says, "American spend nearly half of their leisure time watching television."
All of the above was quoted directly from the Aviation Medical Bulletin, July 2006 issue. In invite you to take a look at your own TV watching habits and evaluate for yourself what role it plays in your life. Also, take a look at the time we spend watching TV over exercising. We all know we feel better after exercising but not necessarily after watching TV. Consider using exercise for stress relief rather than television. Many of us feel we can't find the time to exercise. A great way to find time is to transform the time we spend watching TV into the time we spend exercising. It's just something to think about.
I will not be sending out an email next week since I will be enjoying the Thanksgiving holiday out of town. Therefore, let me now wish each and every one of you a very Healthy and Happy Thanksgiving. I wish you many, many reasons to be thankful this year.
Namaste,
Krista Ghaffarian
The Look of Normal Portion Sizes
When we start to learn what "normal" portions look like, we are able to make better, conscious choices when we put food on our plate. Start by taking a portion that looks like those suggested below and then wait to see if you are still hungry. Then you can consciously choose to take the second portion or not.
1 oz. meat = size of a matchbox
3 oz. meat = size of a deck of cards or bar of soap—the recommended portion for a meal
8 oz. meat = size of a thin paperback book
3 oz. fish = size of a checkbook
1 oz. cheese = 4 dice (or size of your thumb)
Medium potato = computer mouse
2 Tbs. peanut butter = ping pong ball
1 cup pasta = tennis ball
Average bagel = a hockey puck
½ cup veggie = standard light bulb
1 tsp. butter = the size of the top joint of your thumb
¼ C dried fruits or nuts = 1 lg. egg
A serving of fish = checkbook
Over the next week, take an honest look at the portions you regularly take. Try these new portions on for size (no pun intended) and chances are you will feel and see changes in your body.
Namaste,
Krista Ghaffarian
Please note that Krista Ghaffarian is not a Nutritionist. Any information provided regarding nutrition is just for educational purposes and is only the opinion of Krista Ghaffarian. It should in no way be taken as medical advice or as a prescription diet. You should always consult your physician before implementing any nutritional program. You are encouraged to do all your own research and make any changes based on your own understanding and accepting your own risks.
"What we do to others, we do to ourselves, and what we do for others, we do for ourselves as well."
This quote is taken from an article called "Healing Our Collective Soul Through Love" by Donna Miesbach. I found this article in the Nov/Dec 2006 issue of unitymagazine. Below is an excerpt from that article that I think is truly worth thinking about.
"I know people, and no doubt you do, too, whose lives are spent helping others, and more than once, I've asked myself how they find the energy to continually reach out to others, forgetting themselves in the process. Over time, I've begun to wonder if the answer, at least in part, has to do with the fact that there are no others. That may seem like a strange thing to say, but more and more we are being reminded, especially at the global level, that we are all connected. We all share the same planet, we all breathe the same air, and we are all affected on way or another by what we all do. The old saying, "When one strand shakes, the whole web trembles," is true. We are part of the web of life, and what we do-every day-is felt even on the farthest star.
While this concept may be new to some of us, current events are forcing us to wake up to the fact that what we do to others, we do to ourselves, and what we do for others, we do for ourselves as well. We are a lot like waves in the ocean; while each wave has its own lifespan and its own individual expression, every wave is affected by every other wave. They are all part of the same creative energy field. Much like those ocean waves, we are connected too."
Namaste,
Krista Ghaffarian
Avoid Trans-Fats as much as possible
Dr. Howard LeWine, of Harvard Health Pulications, sums it up:
"Trans-fats have no nutritional value whatsoever, so eating them doesn't add anything beneficial to your diet."
Trans-fats do, however, have troublesome health effects. They raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol - the worst possible combination. Meats and dairy food naturally contain small amounts of trans-fats. But the biggest sources of trans-fats for most Americans are packaged goods like crackers and cookies, fried fast food, and many margarines. Here's how you can avoid trans-fats:
1. Use canola and olive oils for cooking and salads. If you choose margarine, always go with the soft ones. Generally, the softer a margarine is at room temperature, the lower in trans-fat.2. Read the ingredients on food labels before you buy. If it says "shortening," partially hydronated oil," or "hydrogenated oil," put it back on the shelf. These indicate the presence of trans-fats.3. Do some math. If the grams of polyunsaturated fat, saturated fat, and monounsaturated fat are listed on a label, add them together and subtract the sum from "Total Fat." What's left is trans-fat.4. Stay away from fried foods in restaurants.
This information was quoted from the July 2006 issue of Aviation Medical Bulletin. Many thanks to Pauline for sharing this publication with me. At our nutrition workshop last week, Pam talked about trans-fats and explained how important it is to read the ingredients not just go by the big pretty writing on the front of the box that might say "No Trans Fat." Apparently, if the trans-fats are below a certain amount, they can say it has none. So read the labels because that speaks the whole truth. Look for the ingredients as suggested in #2 above and don't buy if it includes any of these. Why put something in your body that is of absolutely no value and can actually be harmful? Avoid trans-fats and you'll be taking a step in the right directions towards healthy eating and a more fit lifestyle.
Namaste,
Krista Ghaffarian
Please note that Krista Ghaffarian is not a Nutritionist. Any information provided regarding nutrition is just for educational purposes and is only the opinion of Krista Ghaffarian. It should in no way be taken as medical advice or as a prescription diet. You should always consult your physician before implementing any nutritional program. You are encouraged to do all your own research and make any changes based on your own understanding and accepting your own risks.
Accumulate up to 240 minutes of Aerobic Exercise a Week
Studies show that those with successful long term weight loss, accumulate up to 240 minutes of cardio exercise a week at an efficient heart rate.
This total goal can be broken down any way you like as long as the total is 240 at the end of the week. Examples include 1 hour 4 days a week. Or 40 minutes 6 days a week. Or 20 minutes two times a day 6 days a week. Remember this aerobic exercise needs to be at an efficient heart rate range. There are many ways to calculate your specific heart rate range and many tools to help you monitor your current heart rate (I'll save those for another week). One very easy way is to just exercise at a pace that is challenging but comfortable. You should be able to carry on a conversation but with difficulty.
(The above information taken from material created by my friend Jennifer Finch with Auzigal Fitness).
Use this information as a tool to determine where you are with your current exercise program and perhaps set goals for yourself at certain intervals of time as a way to work up to this goal. It's a very fun way to keep track of your cardiovascular activity.
Namaste,
Krista Ghaffarian
Four Agreements to Live By
When striving to be healthy it is just as important to talk about our emotional health as well as our physical health. The two go hand in hand and neither can reach their full potential without the other. So this week I'm asking you to think about four agreements that Don Miguel Ruiz recommends we make with ourselves in his book titled "The Four Agreements: A Toltec Wisdom Book". The four agreements are (as taken directly from the front jacket cover of the book "The Four Agreements"):
1. Be Impeccable with Your Word
Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.
2. Don't Take Anything Personally
Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.
3. Don't Make Assumptions
Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform your life.
4. Always Do Your Best
Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.
This last one can pertain directly to your exercise habits. Always do your best and if you falter just start over again. If you are always truly doing your best then you will succeed in whatever you set your mind to. I suggest just keeping all of these agreements in the front of your mind as you go about the next week and see how remembering them can change situations that come up in your life. Stress and anxiety, worry and regret, are detrimental to our well being both physical and emotional. These agreements give us some guidelines on how to live life in such a way that will minimize feelings and situations that might otherwise lead to dis-ease.
Namaste,
Krista Ghaffarian
The Importance of Stretching
Most aerobic and strength training programs cause your muscles to contract and flex. To balance out those repetitive motions it is important to lengthen, or stretch, those muscles after you workout. If your muscles are not given the opportunity to go through their full range of motion, muscles can tighten. Tight muscles could prevent your ability to move in a certain way or perform certain activities or cause injury when certain activities are attempted. These diminished activities might be sports related or simply activities required in everyday life.
Benefits of stretching
§ Increased flexibility and better range of motion of your joints. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
§ Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
§ Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
§ Stress relief. Stretching relaxes tight, tense muscles that often accompany stress.
§ Enhanced coordination. Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.
How to stretch
§ Warm up first. Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
§ Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
§ Don't bounce. Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.
§ Focus on a pain-free stretch. If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
§ Relax and breathe freely. Don't hold your breath while you're stretching.
§ Stretch both sides. Make sure your joint range of motion is as equal as possible on each side of your body.
§ Stretch before and after. Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet. But if you can only stretch once, stretch after your workout.
For more on stretching, including sample stretches, see the page on my website all about stretching at http://www.sprucecreekfitness.com/Stretching_page.htm
Namaste,
Krista Ghaffarian
Try Rebounding (jumping on a mini-trampoline)
for your cardio exercise.
NASA calls it
“the most efficient and effective exercise yet devised by man”.
Not only does rebounding burn more calories than jogging but the weightless state achieved when jumping benefits every muscle and cell of the body providing huge benefits to the lymph system and your overall health.
The benefits of using a mini trampoline as part of a healthy lifestyle include:
- 68% more efficient than jogging (NASA, Journal of Applied Physiology 49(5): 881-887)
- 68% more efficient than jogging (NASA, Journal of Applied Physiology 49(5): 881-887)
- Fights fatigue by strengthening the glandular system to increase the capabilities of the thyroid gland, the pituitary gland and the adrenals.
- Rebounding has a natural analgesic effect on the body which helps to relieve joints and pain in the neck, back, and head through the increase of circulation and oxygen flow.
- Conditions and strengthens the heart which allows the resting heart to beat less often. This in turn sends a stronger surge of blood through the veins.
- It provides an extremely effective 'no impact' exercise - especially important for those with less mobility or undergoing rehabilitation.
- Rebounding has been found to lower elevated cholesterol and triglyceride levels.
- It increases metabolism which assists the body in burning more calories.
- One of the primary causes of aging is the declining performance of the heart and circulatory system. Rebounding is incredibly effective in increasing the performance of both the heart and the circulatory system and thus slows the aging process.
- Rebounding specifically stimulates the flow of lymph fluid through the lymphatic system. The change in gravitational forces allows for greater blood flow and this increases the amount of waste and toxins flushed from the body. Rebounding can increase lymph flow by up to 15%!
- Rebounding has also been found to enhance digestion, relaxation, sleep patterns, nerve impulses and muscle fiber.
- Blood pressure can be significantly reduced by rebounding. This is achieved by boosting the muscle tone of the middle arterial muscles and the improvements to the circulatory system.
The above taken directly from http://www.energiseforlife.com/rebounding_benefits.php.
The following list of benefits is found on many internet sites. It provides a thorough and complete list of all the reasons to give rebouding a try.
Thirty health advantages of regular rebounding, including the following:
1. It increases the capacity for respiration.
2. It circulates more oxygen to the tissues.
3. It establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available.
4. It causes muscles to perform work in moving fluids through the body to lighten the heart's load.
5. It tends to reduce the height to which the arterial pressures rise during exertion.
6. It lessens the time during which blood pressure remains abnormal after severe activity.
7. It holds off the incidence of cardiovascular disease.
8. It increases the functional activity of the red bone marrow in the production of red blood cells.
9. It aids lymphatic circulation, as well as the flow in the veins of the circulatory system.
10. It encourages collateral circulation.
11. It strengthens the heart and other muscles and repair. in the body so that they work more efficiently.
12. It allows the resting heart to beat less often.
13. It lowers elevated cholesterol and triglyceride levels.
14. It stimulates the metabolism.
15. It promotes body growth 16. It tones up the glandular system, especially the thyroid to increase its output.
17. It adds to the alkaline reserve of the body which may be of significance in an emergency requiring prolonged effort.
18. It chemically attains absolute potential of the cells.
19. It reserves bodily strength and physical efficiency.
20. It expands the body's capacity for fuel storage and endurance.
21. It improves coordination through the transmission of nerve impulses and responsiveness of the muscle fibers.
22. It affords muscular vigor from increased muscle fiber tone.
23. It offers relief from neck and back pains, headaches, and other pain caused by lack of exercise.
24. It enhances digestion and elimination processes.
25. It allows for better and easier relaxation and sleep.
26. It results in a better mental performance, with keener learning processes.
27. It curtails fatigue and menstrual discomfort for women.
28. It minimizes the number of colds, allergies, digestive disturbances, and abdominal problems.
29. It tends to slow down aging.
30. It reduces the likelihood of obesity.
1. It increases the capacity for respiration.
2. It circulates more oxygen to the tissues.
3. It establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available.
4. It causes muscles to perform work in moving fluids through the body to lighten the heart's load.
5. It tends to reduce the height to which the arterial pressures rise during exertion.
6. It lessens the time during which blood pressure remains abnormal after severe activity.
7. It holds off the incidence of cardiovascular disease.
8. It increases the functional activity of the red bone marrow in the production of red blood cells.
9. It aids lymphatic circulation, as well as the flow in the veins of the circulatory system.
10. It encourages collateral circulation.
11. It strengthens the heart and other muscles and repair. in the body so that they work more efficiently.
12. It allows the resting heart to beat less often.
13. It lowers elevated cholesterol and triglyceride levels.
14. It stimulates the metabolism.
15. It promotes body growth 16. It tones up the glandular system, especially the thyroid to increase its output.
17. It adds to the alkaline reserve of the body which may be of significance in an emergency requiring prolonged effort.
18. It chemically attains absolute potential of the cells.
19. It reserves bodily strength and physical efficiency.
20. It expands the body's capacity for fuel storage and endurance.
21. It improves coordination through the transmission of nerve impulses and responsiveness of the muscle fibers.
22. It affords muscular vigor from increased muscle fiber tone.
23. It offers relief from neck and back pains, headaches, and other pain caused by lack of exercise.
24. It enhances digestion and elimination processes.
25. It allows for better and easier relaxation and sleep.
26. It results in a better mental performance, with keener learning processes.
27. It curtails fatigue and menstrual discomfort for women.
28. It minimizes the number of colds, allergies, digestive disturbances, and abdominal problems.
29. It tends to slow down aging.
30. It reduces the likelihood of obesity.
Mini-trampolines are not that expensive and they do not take up much space. They are definately worth giving a try. Not only will you have lots of fun but you'll be jumping for your health.
Namaste,
Krista Ghaffarian
Avoid high fructose corn syrup as much as possible!
Don't take my word for it. Do your own research. Put high fructose corn syrup into your search engine on the internet. See what you learn about it. Here's just a little of what I found.
"Sucrose is composed of glucose and fructose. When sugar is given to rats in high amounts, the rats develop multiple health problems, especially when the rats were deficient in certain nutrients, such as copper. The researchers wanted to know whether it was the fructose or the glucose moiety that was causing the problems. So they repeated their studies with two groups of rats, one given high amounts of glucose and one given high amounts of fructose. The glucose group was unaffected but the fructose group had disastrous results. The male rats did not reach adulthood. They had anemia, high cholesterol and heart hypertrophy--that means that their hearts enlarged until they exploded. They also had delayed testicular development. Dr. Field explains that fructose in combination with copper deficiency in the growing animal interferes with collagen production. (Copper deficiency, by the way, is widespread in America.) In a nutshell, the little bodies of the rats just fell apart. The females were not so affected, but they were unable to produce live young." Taken directly from http://www.westonaprice.org/motherlinda/cornsyrup.html
"Almost all nutritionists finger high fructose corn syrup consumption as a major culprit in the nation's obesity crisis. The inexpensive sweetener flooded the American food supply in the early 1980s, just about the time the nation's obesity rate started its unprecedented climb....Loading high fructose corn syrup into increasingly larger portions of soda and processed food has packed more calories into us and more money into food processing companies, say nutritionists and food activists. But some health experts argue that the issue is bigger than mere calories. The theory goes like this: The body processes the fructose in high fructose corn syrup differently than it does old-fashioned cane or beet sugar, which in turn alters the way metabolic-regulating hormones function. It also forces the liver to kick more fat out into the bloodstream.
The end result is that our bodies are essentially tricked into wanting to eat more and at the same time, we are storing more fat." Taken directly from
"If you look at the ingredients of the product you are buying and see sugar as the number one ingredient, you may be concerned. In order to avoid this, food manufacturers use a variety of sweeteners such as sugar, dextrose, fructose, corn syrup solids, corn syrup, high fructose corn syrup, multidextrin, and a variety of others. If you were to add up all of the sugars, in most cases sugar would be the number one ingredient in most of these kinds of products. High fructose corn syrup is used primarily for two reasons. First, it is very inexpensive. Secondly, it makes you fatter than the other sweeteners that could be used."
Natural Cures "They" Don't Wnat You to Know About by Kevin Trudeau
There is countless research that shows that high fructose corn syrup is bad for you. There's no nutritional value in it at all and it is actually addictive, makes us more hungry, and makes us fatter. The problem is that is you go to the grocery store (or just look in your pantry) you will find it in virutally everything on the shelves.
It is a challenge to avoid eating HFCS but it is worth the effort. Try looking for the health food brands or even shopping in a health food store. Don't be fooled by labels like "natural" and don't think "healthy" foods like granola bars won't have high fructose corn syrup in them. Read the labels! It's the only way to know for sure. The key is to begin to cut back. Where you can choose brands and products that don't have high fructose corn syrup as one of the first ingredients do so.
The very first step to eating healthy is to become educated about the food we put in our bodies (as well as our children's and grandchildren's) by reading labels and researching the ingredients like high fructose corn syrup. Then, we can actually make conscious choices about what we want to put in our bodies.
Namaste (I honor you),
Krista Ghaffarian
Please note that Krista Ghaffarian is not a Nutritionist. Any information provided regarding nutrition is just for educational purposes and is only the opinion of Krista Ghaffarian. It should in no way be taken as medical advice or as a prescription diet. You should always consult your physician before implementing any nutritional program. You are encouraged to do all your own research and make any changes based on your own understanding and accepting your own risks.
I've got a recipe for you this week.
It's applesauce and oatmeal. Yep, applesauce and oatmeal.
1/4 cup natural unsweetened applesauce (25 calories)
1/4 cup dry 100% whole grain old fashioned Quaker Oats (75 calories)
Combine the applesauce and the dry, uncooked oatmeal in a bowl.
Mix well.
For a crunchy taste eat immediately. For a softer consistency, let sit for 10 minutes before eating.
Here's why it's so good for you:
Both the old fashioned oatmeal and the natural, unsweetened applesauce are high energy foods with a low G.I. rating. G.I. stands for Glycemic Index and measures the speed at which you digest food and convert it to glucose, your body's energy source. The faster the food breaks down, the higher the rating on the index. Foods that have a high G.I. rating convert quickly into glucose, which dissolves in your bloodstream quickly, leaving you wanting more. On the contrary, foods that have a low G.I. rating, break down slowly allowing you to feel fuller and more satisfied longer, therefore, you eat less (For more on the glycemic index check out this link to my website for information on a book called "The G.I. Diet" by Rick Gallop http://www.sprucecreekfitness.com/Links_page.htm).
This recipe has about 100 calories, 15 g of carbohydrates (all good for you carbs), 2.5 g of protein, and only 2 g of fat. Even though it might not look like much at first, it is very filling and will keep you full for several hours. The thought of eating raw oatmeal might not sound like much at first but just try it. It is amazingly tasty. For variety, try different types of fruit such as blueberries or strawberries (also low G.I. foods) with the oatmeal sprinkled on top. Be careful of the qunatity though or your total calories will increase. Sometimes I'll also add 1 or 2 tbls of ground flaxseed to mine. Flax is known to be high in fiber and omega-3 fatty acids and have great benefits to your health and digestition (I found this link which lists a substantial list of the benefits of flax http://www.greatplainsflax.com/benefits.htm).
I have this recipe every morning for breakfast, particularly if I'm going to exercise because it is so high energy and it sticks with you (unlike a sugar cereal or candy bar). It's also a great mid afternoon snack if you are feeling sluggish and need a pick me up (again much better than chips). You won't know how great it is until you try it!
Namaste (I honor you),
Krista Ghaffarian
Please note that Krista Ghaffarian is not a Nutritionist. Any information provided regarding nutrition is just for educational purposes and is only the opinion of Krista Ghaffarian. It should in no way be taken as medical advice or as a prescription diet. You should always consult your physician before implementing any nutritional program. You are encouraged to do all your own research and make any changes based on your own understanding and accepting your own risks.
If you are receiving this email it's because I think you'll enjoy reading a regular email from me that gives you "something to think about." I got some requests and encouragement to do this which validated my own ideas of creating such an email - so here it is. It is my intention to send an email each week that gives you - well - something to think about. It might be a thoughtful quote, or an exercise or nutrition tip, or even a recipe. One of my personal goals as a fitness professional is to stay informed and on top of the latest education that is available to us to create healthier lives. My goal with this email is to share that information with you.
As some of you know I have recently read the book, "Younger Next Year for Women" by Chris Crowley & Henry S. Lodge, M.D. I thoroghly enjoyed the book and recommend it to all of you. So it seems appropriate to take my first quote from their book. In the book they provide a list of "rules" to guide us into the Next Third of our life. Harry sums up these rule towards the end of the book. He writes,
"Exercise hard and you will grow younger. Care about other people and you will grow happier. Build a life that you think means something and you will grow richer."
For more information about this book and the more detailed rules, you can check go to the link on my website at http://www.sprucecreekfitness.com/important_facts_about_exercise.htm. Or check out the Younger Next Year website at www.youngernextyear.com.
If you know someone who would enjoy reading this email, please forward it to them. There's nothing better than sharing with someone you care about. If you know someone who would like to receive this email on a regular basis, have them send me an email requesting to be added to the list.
Namaste (I honor you),
Krista Ghaffarian