Category Archives: Diet & Fitness

Alternative Healthcare, Diet & Fitness, News

Tips for Maintaining A Healthy Weight

Maintaining a healthy weight and controlling emotional eating tips by Senior Dietitian, Amanda Foti, from Selvera Wellness

  1. Define yourself as a healthy and fit individual. Finding value in making healthy choices will help you stick with them long term.
  2. Make healthy eating and exercising a lifestyle you live, not a temporary plan you are follow to meet a goal. A healthy lifestyle shouldn’t have an end point, it should just be the way you live.
  3. Understand what emotions are triggers. Before starting to change anything, be mindful of how you’re feeling when you have a desire to eat and identify the emotion behind it.
  4. Focus on relieving the emotional triggers. Whether its stress, boredom, sadness, there are alternative actions not involving food that can work to relieve the emotion. Brainstorm a few alternative actions you can rely on in the moment.
  5. Keep a food journal. This allows you to reflect on what your food choices are and identify where the trouble areas are. Being accountable for your food choices will make you more mindful in the moment.
  6. Don’t deprive yourself. Taking away foods you love will only make the desire to have them stronger. Find a healthy balance of enjoying foods you love with nutritious choices and exercise.
  7. Have patience. Changing habits as complex as emotional eating takes time and many attempts of practice. Expect to not be perfect and be okay with it. Rather than setting a goal to go ‘cold turkey’ focus on decreasing the incidents of emotional eating over time.
Alternative Healthcare, Diet & Fitness, Drink, Food

Pumpkin Stuff!

Pumpkin Spice Obsession – Healthy Hacks

The fall season is here which means the pumpkin spice obsession has returned. Before you order that latte check out these healthy hacks on how to get your dose of pumpkin without the unwanted calories!

  • Nix pumpkin muffin and pick hearty oatmeal with pumpkin puree and pumpkin pie spice.
  • Nix pumpkin spice latte and pick a post-workout pumpkin pie smoothie (1/2 cup skim milk, 6 oz Greek yogurt, 1/2 tsp pumpkin pie spice or cinnamon, 1/2 cup pumpkin puree, 1/2 cup crushed ice, 1 tsp vanilla, 1 medjool date. Blend well.)
  • Nix pumpkin spice latte and pick coffee with pumpkin flavor and a sprinkle of cinnamon.
  • Nix pumpkin cream cheese and pick pumpkin hummus (hummus mixed with canned pumpkin).
  • Nix pumpkin pie and pick greek yogurt with pumpkin puree.

Amanda K. Foti, M.S., R.D.

Amanda is a registered dietitian with a Masters in Clinical Nutrition from New York University. As a dietitian at Selvera, she works one on one with clients developing personalized weight management plans that address nutrition, activity and lifestyle. (Photo credit: Selvera.com)

Alternative Healthcare, Diet, Diet & Fitness, News

Fitness, Top 5

As we’re revamping our workouts to get in last-minute optimal shape or frantically starting our workout plans for summer, everyone’s looking for the best way to get fit before they hit the beach. Seeing results is possible if you create and stick to a healthy plan and get creative in the gym. Below are some fail-proof tips and tricks that will lead you to optimal shape this summer.

You should always do your weight training before doing cardio.  The goal with cardio is to burn fat and the goal for weight training is to build muscle.  If you do cardio first you need to burn off your glycogen (blood sugar) before you burn any fat.  When lifting weights you need your glycogen for energy.  If you lift first, you use up your glycogen so then you can go straight to fat burning. Building muscle also fuels your healthy metabolism, which also burns fat.  Work with your body and it will work with you.

The key to a shapely body is to have muscle and less fat all around – so focus on exercises that tone multiple parts of the body at once. The most efficient way to do this is to you the larger muscle groups like legs, back and chest; then, if you have time, focus on muscles like arms, abs and shoulders.  If you can stand up you have ab muscles you just need to lose the fat in order to see them and when you do chest and back your shoulders and arms will get worked as well.  If you have the time to work every body part, all the better but if you don’t, focus on the larger ones for great results.

Top 5 things to keep in mind when starting a fitness plan

  1. Schedule your workouts for the same time each day. This will turn into a habit which will soon make your workouts automatic.
  2. Until your workouts are a habit, find a training partner or hire a trainer.  Obligation will make you get to the gym when determination fails.
  3. Work out at a place that is convenient.
  4. Make weight training the core of your workouts in order to build a healthy metabolism, strong bones and shapely muscles. If you want a shapely body you must lift weights, bones and tendons have no shape.
  5. Do cardio first thing in the morning on an empty stomach or right after your weight training.  After 8 hours of sleep you have little glycogen in your system and after weight training your glycogen has been used for energy.  In both cases your body can burn fat quicker.

“Certified Personal Trainer, Best Selling Author and ISSA Director of Wellness John Rowley”

Alternative Healthcare, Diet & Fitness, Food, News

We’ve Found the Solution!

Transforming the teachings he learned under the mentorship of the late Dr. Robert Atkins, Dr. John P. Salerno delivers the traditional Atkins diet in a way that is accessible, adaptable and easy to follow. Salerno’s take on Atkins is perfectly suited for the modern, health conscious reader. Fight Fat With Fat offers a guided step-by-step plan to help you eat well, not only to lose weight—but to feel great, without endlessly counting calories! The book includes simple-ingredient recipes that the whole family can enjoy—no “special” meals—including decadent desserts! The short and to-the-point patient testimonials prove that low-carb, nutritious diets really work!

In The Salerno Solution, Salerno offers a more in-depth guide to nutrition, food, and what our bodies need to remain healthy and fit—for those looking to understand the complexities of how food affects our health and weight. Salerno’s book is informative without sounding like a dull textbook on nutrition. The book is packed with tips not only on how to maintain a healthy weight, but to prevent heart disease, cancer, and stroke with the power of a healthy diet. The extensive glossary lets you flip to the exact passage you want more information on, and provides all of Dr. Salerno’s sources, for further reading.

Dr. John P. Salerno’s books are both essential for anyone looking for “a lifetime of health!”

Written by Amy Coker

Diet & Fitness, News

It’s a bird, it’s a plane, it’s SUPERFOOD!

Take charge, take a quiz, count calories, buy a juicer!

Do it all with The 2-Day Superfood Cleanse book by Robin Westen.  There’s healthy recipes inside that are easy, quick prep time and a step program to positive thinking as well as suggestions like; Keep A Journal, Temptations, Meditation and many more common sense topics.

Use this book as a handbook and with a pinch of discovery and a dash of willpower, you’ll be on your way to healthier and happier living.

Make a plan, with the help of Robin Westen and keep on track with your plan and if you go off the rails a bit, it’s okay, don’t panic, embrace where you are with your plans.  Then try flipping through The 2-Day Superfood Cleanse and maybe flip over to page 119 and do as Ben Franklin did, rise early and start a new day; healthy, wealthy and wise!

Diet, Diet & Fitness, Food, Gluten Free, News

Food Fit For You

Have you ever thought about eating food to lose weight? Well that is just what you can do with My Fit Foods.  Founded in 2006 by a personal trainer, these meals are perfectly portioned and sure to help you reach your goal.  You may go to the gym and not be satisfied with the results and the main reason may be because of the food you eat, but there is a solution. Sometimes you can be too busy to create a healthy cuisine and that’s okay because My Fit Food delivers food directly to your home.

     

This also can be a great gift for a family member and is ideal for diabetics. From buffalo chicken salads to blueberry oatmeal, you won’t even feel like you are on a “diet”. Proper exercise and the My Fit Foods diet along with different weekly challenges can motivate you to lose weight and become healthy.  My Fit Foods carefully chooses the right nutrients for your meal.  These meals may contain lean proteins, heart healthy fats, and even antioxidants rich spices.

This company has been growing rapidly and spreading across the United States.  So the next time you think about eating healthy think about My Fit Foods.  “You never knew healthy taste this good!”

Written by Philtrina Farquharson

Diet & Fitness, Food, News

Seniors Need To Keep Moving, Maybe Take Calcium Supplements And Just In Case, Protect Their Hips

Life is sometimes mind over matter.  When Americans reach that 65 and older period in their lifespan, falling down becomes more of a reality than just a thought and begins to really matter.

A healthy aging program has been designed by Karen Peterson, a Brain Gym® instructor, educational kinesiologist, natural vision improvement instructor, Touch for Health instructor and a massage therapist for 25 years, teaches these modalities to all ages and occupations with suggested moves such as; The cross-crawl, Forward toe-touch dancer, Sensory integration – the arrow chart, Side-step walk and believe it or not, The cat jump.

“The projected cost in health-care expenses for 2020 due to fall-related injuries in the United States is $55 billion,” says Karen Peterson, author of “Move With Balance: Healthy Aging Activities for Brain and Body,” (www.MoveWithBalance.org).

“It’s important for seniors to keep moving and learning.  That’s what helps improve balance and coordination” says Peterson.  “But if you’re rather frail, or just very fearful of falling, you’re less likely to get up and move around.” These activities benefit all seniors, from 55 to 105.

If you’re a little unsteady on your feet, but you still want to move and groove and be active as possible, that’s great and commendable, but be smart and wear protection.  And the most effective way to protect the most vulnerable parts of your body–your hips– is to pad them unobtrusively and securely with ComfiHips® (www.comfihips.com).

 

The last thing you want to do is break a hip, because that will put you on the sidelines and out of commission, maybe forever.  For many a senior, a hip fracture can take you right out of the game, perhaps spell the end of exercise and might even trigger a steep decline in your health putting you on a downhill track you don’t want to be on.

So be smart and think about wearing protection.  No one will even know you’re wearing ComfiHips® as they won’t show under your exercise outfit.

And if you happen to stumble you can get right up saying: “I’ve fallen . . . but I CAN get up”  And get back in the game!

Now if you are a postmenopausal woman who typically consumes only one or two servings a day of dairy, you may be hard put to get 1,200 milligrams of calcium you need from the rest of your diet unless you take a supplement. Dr. Ethel Siris, director of the osteoporosis clinic at Columbia University Medical Center in New York, said such women could benefit from a supplement of calcium carbonate (600 milligrams a day) or calcium citrate (500 milligrams a day).

Be sure to read the product label carefully — a usual “serving” is two tablets. Calcium carbonate should be taken with meals to assure absorption, but calcium citrate can be taken at any time and may cause fewer digestive problems.

Most calcium supplements now also contain vitamin D (usually as cholecalciferol, or D3), supplying about 250 to 300 international units in two tablets. The Institute of Medicine recommends 600 units a day for everyone from age 1 to 70 and 800 units for men and women 71 and older, with a safe upper limit for everyone over the age of 9 of 4,000 units.

Calcium with Vitamin D is a good idea because Vitamin D has one advantage over calcium alone: It is fat-soluble and can be stored in the body for later use.

Diet, Diet & Fitness, Food, News

Clean Eating, Clean Mind

RawEssence is a wonderful raw food cookbook and is part of the growing movement that advocates a cuisine that is eco-friendly, meets all your nutritional needs and is immensely satisfying and delicious.

These outstanding recipes offer dietary choices based on an overall respect for living things and global well-being, which in turn promote a healthy and responsible lifestyle. Rich in nutrients and enzymes, the recipes are recognized for their ability to revitalize and alkalinize the body.

They are also relaxed and flexible, so it’s an ideal cookbook for those who are just beginning to embrace the raw lifestyle because it also features an emphasis on attractive food presentation, experienced cooks will find it equally satisfying.

This book is full color throughout, and the dozens of color photographs provide inspiration for meals suited for every occasion. In addition to the recipes, there’s a mine of information about the benefits of living foods and ingredient properties, and all manner of advice on maintaining a natural and healthy lifestyle.

Diet & Fitness, News

The Big Picture—Diet and Exercise Are Still the Best Way to Improve Your Overall Health

It should come as no surprise that the benefits of a healthy diet and exercise routine are nearly endless. Most of us know that diet and exercise can help us lose weight, strengthen muscles, and increase energy levels—but the most important benefit of physical activity and proper nutrition lies in the positive effect it has on our health.

While several studies have shown that diet and exercise can help prevent health conditions like heart disease and type II diabetes, there may also be some indirect effects on other conditions and diseases.

According to Dr. Ben Thrower, a Multiple Sclerosis neurologist who serves as the Senior Medical Advisor for the Multiple Sclerosis Foundation (MSFocus.org), the best approach to improving your health is to think of the big picture—especially when it comes to diseases like MS, of which much remains a mystery.

“While we certainly don’t have all the answers we need, we do know that most people don’t die from their MS. They die from heart disease, cancer and strokes. So, doing things that are healthy will have benefits even if we cannot show that they directly affect MS. Thinking of the big picture, one can argue that a healthy diet that is rich in anti-oxidant foods with plenty of fruits and vegetables if good for overall health,” Dr. Thrower said.

Fitting exercise into our daily lives is a big enough challenge for most of us, but it can be even more of an obstacle for people who have certain health conditions and diseases. Still, many studies suggest that even moderate exercise can improve multiple aspects of our physical and mental health.

“Exercise for people with MS improves energy levels and leads to less deconditioning,” said Dr. Thrower, “Many people with MS may experience a temporary increase in symptoms when their core body temperature goes up, such as with exercise. It’s important to know that this is not causing any permanent harm. Exercise has many health benefits and benefits specifically for people with MS. Heat-sensitive individuals may need to look at exercise strategies that minimize the effects of heat.  A few options include indoor exercise, swimming in cool water and cooling vests.”

Finding an exercise routine that works best for you, even if it is not overly strenuous, is a great way for everyone to become more active and improve their health.

Many experts also suggest checking vitamin levels regularly, as vitamin deficiencies can lead to future health problems. According to Dr. Fuller, several small studies have shown that correcting low Vitamin D levels may slow the progression of MS.

Still, he warns that not all natural remedies are safe, especially when combined with prescription drugs.

“It is absolutely vital that people advise their healthcare providers of all vitamins and supplements they are taking so that potentially harmful interactions can be avoided.”

About Dr. Ben Thrower

Dr. Ben Thrower is an MS neurologist, who serves as a Medical Director for the Andrew C. Carlos Multiple Sclerosis Institute. He also serves as a clinical instructor of neurology at Emory University and participates actively in clinical research. Since 2000, Dr. Thrower has served as the Senior Medical Advisor for the Multiple Sclerosis Foundation. Dr. Thrower has been an integral part of MSF’s annual Cruise for a Cause. This cruise offers individuals and families affected by MS with a life enhancing experience to travel and interact with others facing similar challenges while attending workshops conducted by leading healthcare professionals.

About MSF

The Multiple Sclerosis Foundation is a national foundation based out of Fort Lauderdale, Fl. Established in 1986, the MSF is a publicly funded 501(c)3 organization and serves the nation from one central location.  By eliminating the need for branch offices, they are able to maintain a more cost-effective and efficient operation while maintaining the highest quality service.  Networking with independent, grassroots organizations gives them a local presence in communities around the nation and provides a comprehensive approach to helping people with MS maintain their health and well-being.

They offer programming and support to keep people with MS self-sufficient and their homes safe, while their educational programs heighten public awareness and promote understanding about the disease. MSF resources not only assist people who have MS, but assist their families and caregivers, regional support groups, and healthcare professionals too.

Access to MSF’s programs and services is available through their interactive web site or their national, toll-free helpline staffed by caring caseworkers and peer counselors. MSF’s priority is to serve with empathy, resourcefulness and responsibility. All MSF services, as well as information, literature and subscriptions to our publications are provided free of charge. The MSF neither sells memberships nor requires participation in fund-raising activities by individuals or support groups.

Alternative Healthcare, Diet & Fitness, News, Psychology, Skin Care

Think Yourself Young: How You Can Reverse Aging Using the Diet and Rituals of Tibetan Monks

Peter Baksa spent time in Beijing, China at the Lama Temple living amongst Tibetan monks. He sought to gain insight into their secret recipe for making time stand still.

In Think Yourself Young, Baksa shares the reason their practices are effective. The rituals train the brain to go into a specific wave pattern, which Peter calls “The Faith Wave”. Their diet and way of eating enhance their Spirit connections and Mind influence.

Baksa mirrored what he calls the Tibetan Monk Diet and made drastic improvements in his blood pressure, waistline, skin, and nails. Now, he is sharing his insights and teaching people how they can lead a more youthful, joyous life by simply making the right physical, mental, and dietary changes to their current lifestyles.

Peter has an abundance of tips and advice that can help anyone cut through the self-fulfilling prophecy that equates aging with suffering. Among his areas of expertise are:

–          How to change your perception of reality, harness energy, and manifest your desires (Intend, Declare, Detach)

–          Meditation and breathing techniques

–          Which foods can extend and improve the quality of your life, while helping you slim down. He can also tell you when and how to eat them.

–          Vitamins, minerals, and herbal supplements

–          Exercising physically and mentally (From daily leisure activities to yoga and Chi-Gong)

–          And more

About Peter Baksa

Peter Baksa (www.peterbaksa.com) is an author, investigative journalist, and a professional speaker. He has written several books, including: “The Point of Power”, “It’s None of My Business What You Think of Me”, and “Think Yourself Young”.
Baksa has been featured in multiple national radio shows and he speaks professionally in workshops and seminars across the country. Additionally, his work has been featured in Tony Robbins’ “Breakthrough: The Power of Crisis” section of the Huffington Post.

 BOOKS