Healing Foods - Broccoli has it all!

Broccoli is a staple in my kitchen. I usually just blanch it and have with rice and grilled chicken. Boring I know but it's quick and balanced and I'm usually starving and it all tastes just wonderful. . . . to me.

It's a healing food because you just can't find another single food with as much naturally occurring health promoting properties as broccoli. One cup provides over 200% of the RDA for vitamin C (more than oranges); close to 100% of vitamin K (helps body absorb calcium and helps prevent and treat osteoporosis among other things) and half of the RDA of vitamin A. What I didn't know is it is a good source of protein.

A quick lesson on what constitutes a complete protein. There are approximately 20 amino acids in proteins. Eight of which are essential in order for the body to get all it needs to build and repair tissue. The egg is a perfect protein because it not only has the eight essential amino acids but in the exact proportion the body needs. Some foods have all 8 but maybe not 100% of one or two so you need to "complement" this food item with another food that makes up the difference in the one or two amino acids that aren't there 100%.

Now back to broccoli and protein. It has all eight of the amino acids but two of them fall short of providing 100% of what the body needs. So, to compensate all you need to do is sprinkle some nuts over your broccoli and voila a complete protein!

I tweaked a recipe to switch around the garlic preparation so that it included one of my favorite sides - garlic chips - thank you preparedbypaige.com Here you go:

Blanch and drain florets from one bunch of broccoli
Toast a couple of tablespoons of pine nuts (350 degree oven for 6 to 10 minutes -watch so as not to over toast)
Peel and slice 4 LARGE garlic cloves

Put a couple of tablespoons of olive oil and the garlic slices in a cold skillet
Place skillet on high heat and toss and watch until garlic has turned a nice golden color (this does not take long so no slipping away for even a second)
Remove skillet from heat when garlic is nice and golden and with a slotted spoon remove garlic and drain on parchment
Add blanched and drained broccoli florets to the now garlic infused olive oil and toss
Move to serving dish and top with toasted pine nuts and garlic chips
A sprinkling of parmesan and lemon zest would be a great addition.
1 3 1/2 ounce serving yields 3 grams of complete protein

It's Friday already so hope you've got something fun planned for the weekend! I'll be back on Monday to finish up the healing foods list with Kale and Dandelion. Two items I've never purchased or eaten. hmmmm

Healing Foods - Cabbage, a real superstar!

I remember in the 90's a "cabbage soup" diet that was going around. It was a very hearty soup that included numerous "healing foods" with the primary ingredient being cabbage. It seemed to work and was the rage in the hotel I was working at the time. The idea was to make a very large amount and then the soup was pretty much all you ate for x number meals for x number of days. It got results as I recall but then again most diets do if you stick to them. The problem of course is they are only a temporary fix. So I'm not advocating cabbage soup for weight loss but I am advocating getting cabbage in your diet on a regular if not daily basis. It's that good for you!

Cabbage (red cabbage especially) contains high levels of antioxidant sulforaphanes that not only fight free radicals before they damage DNA but also stimulate enzymes that detoxify carcinogens in the body. It's this one-two approach that makes cabbage (and other cruciferous vegetables) more effective at reducing the risk of cancer than any other plant food group.

Cabbage also builds strong bones, dampens allergic reactions, reduces inflammation, and promotes gastrointestinal health. Cabbage has a high glutamine content. I take glutamine as a supplement as it gets depleted when you stress your body (a hard work out demands a lot from your body and depletes glutamine). Typically your body produces enough but if you work out and are interested in reading more about glutamine check out this article.

A great recipe for cabbage,like carrots, proved difficult. I need my recipes to be easy. It's one thing to cook for a special occasion but my everyday meals need to be simple as I'm not going to spend hours prepping each day. So the problem isn't finding a great recipe but rather a great AND easy recipe. I've listed a couple that look and sound really good. And, once again, I'd love to hear from you guys if you have a favorite recipe as I definitely want to start including cabbage in my diet on a regular basis!

Recipe one

What I like about recipe two is you could make your candied walnuts and dressing whenever and store so that when you decide to make the salad you don't have to start from scratch, therefore, "easy."

Healing Foods - Carrots, what can I say?

Carrots used to be a staple in my kitchen and I don't know why I quit adding them to my cart. The nutrients in carrots are better absorbed by the body when they are cooked. They are a great source of the potent antioxidant known as "carotenoids." Diets high in carotenoids have been tied to a decreased risk in postmenopausal breast cancer as well as cancers of the bladder, cervix, prostate, colon, larynx and esophagus. Conversely, diets low in carotenoids have been associated with chronic disease including heart disease and various cancers.

In addition to carotenoids, they contain, calcium, potassium, magnisium, phosphorus, fiber, vitamin C and an incredible amount of vitamin A or "retinol." I like this part as one of vitamin A's functions is to keep the skin moist. So, let's hear it for the carrot.

Some tips on buying and storing carrots: The baby carrots bagged and peeled have been through somewhat of a process which deletes nutrients. So buy carrots that are whole and before storing them in the fridge remove the green tops as they will drain moisture from the roots and cause the carrots to wilt. Also, conventionally grown carrots frequently show high pesticide residues so buy organic. If you can, eat a serving of carrots each day. Cooking helps break down the tough fibers making some of the nutrients easier to absorb.

I thought this recipe sounded really good and it gets a 5 star rating! Here it is. If anyone has a great carrot recipe I'd love for you to share as quite frankly cooked carrots are kinda boring. They are of course great in soups and tomato sauce. Great to snack on raw and the nutrient loss is minimal due to absorption. Either way I'm adding them to the cart!

Healing Foods - Have you had your onion today?

For all the health benefits onions provide, it would be ideal to eat one a day. May not be doable but add a few onions to your weekly grocery list and try to eat a little bit every day. All varieties are good for you but shallots and yellow onions lead the pack in antioxidant activity. Raw onions provide the best nutrition, but they're still great for you even when they're lightly cooked.

This is another item that up until now never made it into my grocery cart. Maybe if a recipe called for one but otherwise what am I going to do with an onion? They are a great addition to salads so I can handle peeling and slicing a shallot for my salads which are almost everyday. Next, since they're still great cooked this recipe sounds like a tasty side for any meat or poultry dish. I'll give it a try because how can I resist all these health benefits:

Super antioxidant power
Contains quercetin (a natural antihistamine)
Relieves symptoms of allergies and hay fever
High levels of vitamin C
Contains anti-inflammatory properties which help fight the pain and swelling of osteo and rheumatoid arthritis
Rich in sulfur and they have antibiotic and antiviral properties which impede the growth of viruses, yeasts and other disease causing agents
Cleanses the arteries

I used to think my father was pretty goofy. He shaved his head once because he read that his hair would grow back thicker. It didn't. But he may have had the right idea when he went through his eat a raw onion like it's an apple stage. It grossed me out completely then and, well, still does but HEY! he may have been on to something with this one.

Healing Foods - We all knew Spinach would make the list!

You probably already know spinach is good for you but did you know how good? Here's the rather lengthy list of benefits!

Protects against eye disease and vision loss
Good for brain function
Guards against colon, prostate, and breasts cancers
Protects against heart disease
Protects against dementia
Lowers blood pressure
It's anti-inflammatory
Great for bone health
Packed with an array of nutrients including high amounts of vitamin K, calcium, Vitamin A, vitamin C, folate, magnesium, and iron

Folate found in spinach promotes vascular health by lowering homocystein (an amino acid that at high levels, raises the risk of dementia and cardiovascular disease). Folate has also been shown to reduce the risk of developing colorectal, ovarian, and breast cancers and to help stop uncontrolled cell growth, one of the primary characteristics of all cancers. The vitamin C and beta-carotene in spinach protect against colon cancer in addition to fighting inflammation, making them key components in brain health. Spinach is loaded with vitamin K which builds strong bones by helping calcium adhere to the bone. Whew!!

Fresh spinach should be a staple in your diet. Aim for a few ounces (raw or lightly cooked) everyday. I eat a lot of grilled chicken and fish so spinach is a weekly side dish for me. I found a great recipe which adds "garlic chips" (unfortunately very few of these chips survive to see the top of the spinach) as a topping to steamed spinach.
Here it is and here is another recipe where spinach has been thrown into a great shrimp and pasta dish.

There is a popular Southern cook whose recipes make my brain whirl with ingredients like heavy cream, canned soup, mayo, canned mushrooms, excessive sugar, crushed potato chips, you name it! Not to sound judgmental, but rather make the point that it's possible to create an amazingly delicious AND healthy dish. Healthy food today is not your mother's health food.

Healing Foods - Watercress is way more than a garnish!

I was a little tentative about this one. Only because I've never purchased watercress. . . . never in my life. I've only had it as a garnish on foods that I've eaten out. So, always a first time for everything. I absolutely adore avocados and I found a watercress and avocado salad with a delicious dressing. Perfect. Here's the recipe and the salad is a great side with grilled salmon.

Here's why you want to make it a regular addition to your grocery cart.

Calorie for calorie it provides 4 times the calcium of 2 percent milk
Ounce for ounce, it offers as much vitamin C as an orange and more iron than spinach
It's packed with vitamin A, vitamin K, multiple antioxidant carotenoids and protective phytochemicals.

The nutrients in watercress protect against cancer and macular degeneration, help build the immune system, and supports bone health! The iron helps red blood cells carry oxygen to your body's tissues for energy. The phytochemicals in watercress battle cancer in three ways: killing cancer cells, blocking carcinogens, and protecting healthy cells from carcinogens.

It's recommended to eat daily if you can. Try tossing it in with your salad, use for pesto in place of basil, use on a sandwich instead of lettuce. I love making a protein shake with blueberries, strawberries and bananas and then throwing in something like spinach or watercress. You can't taste it and watercress will add a wonderfully detoxifying ingredient!

Enjoy your weekend everyone and I'll be back on Monday with everything you ever wanted to know about Spinach that Popeye never told you.

Healing Foods - who knew beans were so good for you?!

They are considered a "miracle" food and here's why!

Lowers cholesterol
Regulates blood sugar and insulin production
Promotes digestive health
Contains an assortment of phytochemicals that protect cells from cancerous activity by inhibiting cancer cells from reproducing
In top four food groups for delivering the most antioxidants
Provides protein
Provides fiber
Contains amino acid "tryptophan" which helps regulate appetite, aid in sleep and improves mood

Here's a great summer salad made with Adzuki beans www.wholefoodsmarket.com/recipes/524

I like this bean pate also. A great snack to keep in the refrigerator and eat with crudites or toasted pita bread triangles www.foodnetwork.com/recipes/red-lentil-pate-recipe/index.html
For optimal benefits it's recommended to go for 2 servings of beans per week. They are great just to toss in a salad so go ahead and add this miracle food to your weekly shopping list!

Healing Foods -Work your body starting from the inside!

When you work your body hard it needs the proper fuel. I am going to start a series of blogs highlighting healing foods that you should throw in your grocery cart even if you don't yet know what to do with them. Theses foods will help your body function optimally. Try and incorporate them into your diet every week if not daily. I'm going to list the foods today and, really, put them in your cart. I'll include benefits and recipes each day as we work through the list so don't worry about figuring out how to cook or prepare.

No recipes needed for the first three but check out the benefits of these power fruits:

Kiwi - Numerous studies show that kiwifruit not only reduces oxidative stress (caused by free radicals) and damage to DNA but also prompts damaged cells to repair themselves! Kiwifruit is often prescribed as part of a dietary regimen to battle cancer and heart disease and in Chinese medicine it's used to accelerate the healing of wounds and sores.

Cherries - In Chinese medicine cherries are routinely used as a remedy for gout, arthritis and rheumatism. They are packed with substances that help fight inflammation and cancer. Not only that but lab studies have shown that two of the compounds in cherries (quercetin ad ellagic acid) inhibit the growth of tumors and even cause cancer cells to commit suicide without damaging healthy cells. BUY ORGANIC AS CONVENTIONAL GROWN CHERRIES ARE HIGH IN PESTICIDE.

Guavas - Guavas contain more of the cancer fighting antioxidant lycopene than any other fruit or vegetable (20% more than tomatoes). Unlike tomatoes which need to be cooked before our bodies can absorb the lycopene, guava's antioxidant's can be absorbed whether the fruit is raw or cooked. In addition, they have been shown to lower LDL and boost HDL cholesteral, reduce triglycerides and lower blood pressure.

Here's the remainder of the list and stay tuned!

Beans
Watercress
Spinach
Onions
Carrots
Cabbage
Broccoli
Kale
Dandelion

Why do I continue to eat when I'm full? Part II

My last blog would have been way too long had I tried to cover more than the sugar component of overeating. So today I would like to touch on the emotional component For many food is closely tied to emotions so much so that it can turn from that which nourishes and provides sustenance to that which causes harm. The key to losing weight and living a healthy life is to take control of the emotional challenges that are sabotaging your food choices.

Negative emotions or memories can prompt your taste buds to crave fattening grains and sugars to the point of addiction. The cycle is further encouraged on a metabolic level, where your digestion and metabolism overwhelmed by an excess of grains and sugars, tell your body to store fat.

The hard part of breaking the cycle is not understanding which foods to eat or avoid. We all know we should be eating lean proteins and fresh fruits and vegetables. The battle is with our own emotions. If you are feeling sad, lonely, anxious, or angry or are in need of comfort, sex, compassion or calm you may turn to quick and frequently unhealthy food as a way to cope with these feelings. And worse, you're not even hungry!

I wish I could provide the solution to managing these feelings right here in my blog. But of course I can't. Daily exercise however is a powerful stress reliever regardless of what is behind the stress. In addition to the power, confidence, and health benefits of cardiovascular and strength training, yoga provides a great workout along with calm moments of meditation.

Flash back to a blog in which I quoted a favorite expression "How do you eat an elephant? One bite at a time." Start today by doing something different that breaks the cycle. It could be joining a gym, signing up with a personal trainer, going for a walk, attend a yoga class, skipping the daily something that you know adds unneeded and unwanted calories. It will feel good. Time flies, and if you think of this as something you will address one day at a time, (rather than achieving the end result is just too overwhelming) you will find yourself feeling good and motivated to keep up the great work!

Why do I continue to eat when I'm full?

Like I did last night. I don't always do that but when I do I really hate it. I talked about belly fat in my last blog and the battle women have combating the gradual increase of belly fat with age. I work hard for flat abs and fantasize about a six pack so why did I overeat when I know those extra calories are going right to my waist. I decided to do some research.

There is no simple answer but a couple of things popped out that I know I can control.

One is controlling the amount of sugar I consume. Our brain communicates to us when it's time to stop eating. Before it can do that however it needs a signal from our fat to tell it how much energy our body has available and what to do with it. Studies have shown that the hormone leptin is the primary communicator between our fat and brain. So why didn't leptin let my brain know it was time to stop eating last night? Too much sugar.

In doing this blog I decided to write down everything I had eaten and was surprised to see too many high sugar items. Two "protein bars" with 13 grams of sugar each, yogurt with 9 grams, pomegranate juice with 27!! grams, and two glasses of red wine (not sure of the exact amount there) Too much sugar and I didn't even enjoy a truly rich decadent dessert!

So what happens when your diet is full of sugar, or refined grains, and processed foods is that you become leptin resistant. Which means your brain can no longer hear the leptin say "stop eating!" It's like being in a room with a strong odor for a period of time. Soon, you stop being able to smell the odor because the signal no longer gets through. You've become resistant to the smell.

Make sense? Similar to insulin spikes from too much sugar which can make one insulin resistant resulting in diabetes.

So what to do to avoid this situation. I'm not going to give up yogurt but maybe I can learn to like plain sweetened with fresh fruit only. I will give up the protein bars or find a truly healthy one that isn't sweetened with fructose (not to mention soy additives). All sugars are not created equal so don't think the answer is to avoid fruit because it converts to glucose. Fructose is a cheap form of sugar and your body metabolizes fructose in a much different way than the glucose that comes from good complex carbs.

I'm not going to give up that occasional dessert but I will control these daily, sneaky sugary products masked by presumably healthy choices.

ABS, ABS, ABS!

Can be such as issue. As we age our metabolism slows down and the amount of fat in your body slowly starts to increase. Unfortunately, women experience a greater fat % increase than men. AND THEN, after menopause body fat starts to shift, moving from your hips, arms and legs to, you guessed it, the abdomen. AND THEN, to top it all off the fat you carry around your middle is more unhealthy for you than fat in other locations of the body. Excess belly fat increases your risk for cardiovascular disease, diabetes and certain types of cancer. One last piece of bad news is that it's not the fat you can pinch with your fingers, the real culprit is the visceral fat that lies deeper inside the abdomen and surrounds the abdominal organs. If your waist measures 33" or more you are putting yourself at risk. So here are some tips for shrinking the mid section and kicking sand in Father Times face.

Make subtle changes in your diet (no crazy dieting) by replacing simple carbohydrates with complex carbohydrates. Eliminate as much as possible processed food, sugar, dairy (except for yogurt). Make that a goal 6 days a week and on day 7 splurge and eat whatever you want.

In addition to the usual crunches and sit ups, try some untraditional ab exercises that go deep.

Position yourself on all fours (think of positioning yourself for a "cat stretch") and pull in your belly button as if you want it to touch your spine. Hold for 10 seconds, relax and repeat this 10 times.

Lie on back with knees bent and arms along the sides of your body with palms facing down. Once again, pull in your belly and simultaneously use your glutes and thighs to lift your pelvis up. Hold for 10 seconds and repeat 10 times.

Stand in front of a chair with the back of the chair against a wall to keep it stable. Start with right foot and place fully on chair. Engage your abs and raise your body until left foot is level with chair. Lower left foot and continue these raises for 12 reps keeping your abs fully engaged and using them for balance and to assist in the lift.

Think of keeping your abs "on" during cardio, and strength training, when you're sitting, driving, dancing, walking the dog. You really can't over work your abs so make it a point to give them some extra attention everyday and you'll see the improvement.

I'm A Sucker For Home Remedies!

Here are a few health and beauty tips from Dr. Oz's lips to our ears.

Exfoliate lips by mixing 1 T sugar, 1 T baking soda and 1 T water. Brush on lips and rinse off with water. The sugar is abrasive and the baking soda will lather it all up!

I always perk up when I see the word collagen. Egg whites contain more proline than most foods. Proline is an amino acid which is a building block for collagen. So spread egg whites on your face and let dry before rinsing off for a quick collagen boost.


Exfoliate is another word that catches my attention. Try this for a facial cleanser (try doing it before your egg white mask): Mix plain yogurt, sunflower oil and a little lemon juice and apply to face as you would any cleanser and rinse off. The yogurt has lactic acid (a type of alpha hydroxy acid) and is an effective skin exfoliant. The sunflower oil helps seal in skins moisture, and lemon juice is a natural whitener and will inhibit melanin production which causes age spots.

Jump on any cuts or scrapes with tumeric. It contains curcumin which is both an antioxidant and anti-inflammatory. It will prevent the release of extra chemicals from the injured cells, reducing the damage.

For burns, use cold running water followed by aloe vera.

Chicken soup is good for colds. It helps reduce inflammation which helps relieve symptoms and the steam helps clear stuffy airways.

Only a Mother Knows. . . .

how it feels when your child is ill. If the illness is life threatening, we all feel the pain. Maintaining a child's strength and health is never more critical than when battling a disease. Yet often the treatment can be as devastating as the disease. Making it difficult to take in nourishment so that their bodies stay bolstered for the fight.

Many foods provide needed nutrients, and certain "functional" foods work extra by providing health promoting and disease preventing elements. These foods typically will not cure the disease but they go hand in hand with medicine by keeping the body strong and up for the fight.

I wanted to offer something that might be helpful to anyone going through this kind of difficult time. I reference a website that was created by a mother whose desire to understand optimal health was born out of a friend being diagnosed with stage 4 cancer and a young daughter with allergies. The site is lilpeepsnutrition.com. You will see that it is designed with the focus on kids health products. She has recently had her Lil Peeps Whey Protein Powder approved for sale in Whole Foods. It can also be ordered on line. It is free of chemicals, preservatives, refined sugar, etc. and please take the time to read the many health benefits of whey protein. Another source of information on whey protein is my April 25 blog.

To this protein powder you can add so many functional foods for a delicious shake that might very well go down easy when the typical meal will not:

Blueberries
Strawberries
Yogurt
Bananas
Organic raw honey
Even a handful of spinach (with all the other ingredients you will never know it's there!)
Cocoa

If any readers of my blog are going through or have gone through caring for a loved one as they battled treatments such as chemotherapy or radiation please comment with any recipes or products that eased the pain or strengthened the body and soul of the child or the parent.

More on the sun and the skin!

I realize this is a frequent topic and it truly is because it's personal. Personal because I have fair skin and ignored that fact growing up because I wanted the perfect tan. So now I spend a lot of time and money trying to undo the effects of too much sun.

I like Dr Oz and watch his show whenever I'm in front of TV and he's on! Monday's show highlighted three foods that are good for the skin and specifically when it comes to sun damage. Thought I'd share!

Tomatoes: Lycopene is found in tomatoes and is easily absorbed by the skin. Lycopene helps in preventing skin cancers. However, it is not "dietary soluble" which means they need to be cooked for the greatest source of lycopene.

Arugula: Arugula or other "cruciferous" veggies such as broccoli, cauliflower, bok choy and brussels sprouts have two notable substances that are good for our skin. One is Carotenes which protects against sun damage. The other is chlorophyll which brings large amounts of oxygen to all parts of the body creating an undesirable environment to viruses and harmful bacteria. It also supports healthy skin and limits potential of carcinogens.

Pomegranate fruit: My personal favorite simply because you can eat it and use it topically! An article in Skin magazine written by Kristie Leong MD cited several recent studies showing pomegranate's ability to improve wound healing, resulting in faster repair of skin. It also plays a positive role in the repair of skin damaged due to sun exposure and aging. The study indicates that extracts of pomegranate extends the life of fibroblasts, the cells responsible for producing collagen and elastin.

She pointed out cheaper and more effective alternatives to expensive creams (that have small levels of active ingredients) would be to use a blender to make a thick paste from the seeds and apply to skin. Also buy pomegranate oil or concentrate and apply with cotton ball.

Can't wait to try it.

Diet and Exercise for your Brain!

You're never to young to think about keeping your brain sharp. Lifestyle choices not only affect your heart, lungs, muscles, joints, strength, flexibility and on and on. . .those choices impact your brain as well. Here are changes you can make if needed and if you're already engaged in these activities - right on!

Know your "numbers" and keep them in check: High cholesterol and high blood pressure puts you at risk for memory problems. So understand these numbers and keep them under control.

Get more blood to your brain: That means sweating a little! For each heart beat, 25% of the blood goes to the brain so when you're engaged in physical activity you're feeding your brain!

Fill your plate with color: The most colorful foods (berries, deep green, etc.) carry the most antioxidants which help rid the body of disease causing free radicals.

Choose smart supplements: In addition to a healthy diet there are supplements which are brain boosting. CoQ10 is one which I reviewed in my vitamin series. To read about this supplement you can check out my May 16 blog. Also, alpha-lipoic acid helps regenerate antioxidants so they can fight off free radicals. Alpha-lipoic comes in supplements and can also be found in spinach and other foods.

Snack on unsalted nuts: Your brain is made up of 50% fat so you definitely need to eat some fat to keep the brain functioning well. But remember not all fats are created equal. Choose healthy fats that can be found in nuts, salmon, tuna, sardines, olive oil, walnuts, avocado.

Have a cocktail! The benefits of alcohol seem to vacillate but most recent studies indicate moderate alcohol benefits the brain. Operative word here is "moderate".

Schedule down time: In today's fast paced environment our brain needs to work overtime to keep up. This can equal stress which if chronic can do damage to the body and brain. Make a habit EVERYDAY to have quiet time, even just for a few minutes. Take a walk, sit on a park bench, play an instrument.

Pray: Connect with your own spirituality. Research shows that people who attend formal worship live longer, healthier lives. I attend Mt Paran Church of God and I never leave that I don't feel renewed, positive and loved. All good feelings! There is a new field in medicine called neurotheology which studies the neurological activity of the brain during spiritual experiences.

Plan a night out with friends: Building emotional connections with others helps stave off dementia.

Last but not least "Become a World Traveler": While it might seem self indulgent it exposes your brain to complex and unique environments which stimulates the brain. Similar to the stimulation you get from playing board games, reading, writing or learning a new language. But much more fun!!

Let's have a cocktail tonight in honor of brain power!

Tips for a pain free work-out.

Bad pain that is. Not talking about the "no pain no gain" kind of pain. A good work out is just that - a "work" out. You should feel like you've exhausted your muscles and with that comes what I like to refer to as "good" pain.

It's the bad pain that I want to talk about. The kind you feel in a joint and is commonly a symptom of "tendonitis." Tendonitis is inflammation of a tendon. "Itis" denotes diseases characterized by inflammation. Inflammation is never a good thing to have going on in your body so you first and foremost want to prevent it.

If you're new to weight training, I strongly recommend beginning the learning process with a certified personal trainer. A good CPT will instruct on how to perform each exercise and monitor your movement to assure you are maintaining correct form. If the weight is so heavy you can't keep perfect form then the weight is too heavy and a lighter weight is in order.
Increase weight gradually by trying 3 or 5 reps with a heavier weight and shift down to a lighter weight the moment your form starts to falter. Appropriate weight and form is one aspect of protecting yourself from injury. Another is to avoid hyperextending a joint. Whether it's your knees, shoulders, or elbows, they should (for most weight bearing exercises) remain "soft". Take a biceps curl for example, you want to start reversing the motion before your elbows are fully extended or worse "hyper" extended. It not only protects your elbows but it keeps constant tension on the biceps muscle and away from your joints.

But let's just say worst case scenario happens and it's "ouch, my elbow hurts!" What to do. Start with icing the affected area for as long and as often as you can. Elevating the affected area will also help limit swelling and alleviate pain. Second, rest the affected area. Your goal is to eliminate the "inflammation" so that you can resume your program with minimal down time. When you resume make sure (you should be doing this before every work out) that you are warming up so that blood is circulating around your joints and muscles. Take time and warm up the affected area by going through the motion of an exercise without any weight whatsoever. Last but not least avoid foods that contribute to inflammation such as processed sugars or hi glycemic starches and go for foods that offer natural anti-inflammatory relief. Such as:

Salmon
Cherries
Blueberries
Broccoli
Olive Oil
Dark green lettuces and spinach
Tumeric
Ginger
Green Tea

Tips to mitigate the holiday "epicurism" without feeling deprived!

So I thought I would give you some tips for enjoying the July 4th celebration with all the feasts while mitigating the added calories that equal added LBS's.

Stay active the entire weekend. Jump on every chance to take the dog for extra walks, play with the kids, swim, have an adult volleyball game or what the heck go for a morning or evening hike, run or walk.

If you know you're going to a BBQ in the afternoon or evening, then stick to fruits, vegetables and water for the first part of the day. They are high in water content, ton of fiber, and nutrient dense (without a lot of calories). You won't show up ravenous and craving everything on the menu times two. Try a fruit smoothie in the morning:

1 banana
frozen raspberries
blueberries
handful of spinach (you won't know it's there - promise!)
1 cup almond milk
a few ice cubes
1 scoop of protein powder

Step away from the table. Unless you're going through the buffet line avoid having your conversations near the food. Why make it convenient to sample those brownies. . . .again.

Try and fill your plate with small samplings of everything offered. This will fill you and eliminate the need to go back for what you didn't try on the first trip in addition to seconds and thirds.

Jump on coffee and dessert before you're tempted to go back for seconds! You know you're going to have dessert, no question, so head straight for the dessert table and enjoy with a cup of coffee. Coffee is an appetite suppressant plus having coffee and dessert will signal your brain that the meal is over. ahhhhh

Everyone deserves a reward meal at least one time per week. So grab a burger and all the fixins and enjoy! Just get back to your nutrition and exercise regimen on the following day without guilt.

I hope you have a happy and safe July 4 weekend!