"Our Muscles Have The Ability To Grow and Get Stronger From Birth Until We Die." Mime Nelson, Ph.D.

It's never too late to get the body your want.  The body you "had" is still there just waiting for you to let it out! Or better yet the body you never had is there just waiting to take shape!

There are three primary components to being fit at any age.  Diet, cardiovascular exercise and strength training.  As a personal trainer I spend most of my time with clients working on their strength training program.  I incorporate diet and cardiovascular exercise into our overall plan but these two components are ones that each individual manages daily.

Doing some form of cardiovascular exercise 30 minutes a day is recommended. A diet rich in lean protein, fruits, vegetables and lacking in processed foods is key to optimal health. But let's talk about strength training and its benefits - as there are many.  Strength training can be the means to an end if you  want to change your body's shape.  But it is so much more! Let's take a look at the many benefits of strength training:  

1. Increases metabolic rate which increases calorie burning (the stronger the muscle the more energy (calories) it burns even while sleeping) 
2. Increases bone density (helping to prevent and reverse osteoporosis)
3. Strengthens tendons and ligaments protecting our joints from injury
4. Improves posture which increases mobility
5. Increases strength and endurance improving our work, favorite sports and day to day activities
6. Strong muscles have more protein stores to make antibodies which combat germs and cancer cells that enter our bodies everyday
7. Improves balance (strong core and leg muscles stabilize us)
8. Reduces blood pressure and cholesterol levels
9. Last but not least you feel and look good which can't help but build confidence!

What are you waiting for? What's not to love about strength training?

Vegetable of the Day!

I'm such a fan of Dr. Oz who recently highlighted 3 "vital" vegetables for women.  Butternut Squash, Brussel Sprouts and Avocado. Two out of the three of these were vegetables that I haven't seen on any of the publicized "super" foods lists.  It made me want to dig deeper into "a" vegetable rather than list many.  So today the focus is on . . . . .

Butternut Squash  

Dr. Oz offered up Butternut Squash as vital for vision because of its abundant vitamin A.   Vitamin A is a powerful antioxidant that is great for not only vision. . . . . . but skin, preventing inflammatory diseases such as arthritis, lowering cholesterol levels,  the prevention of lung cancer, artherosclerosis, diabetic heart disease, and more.  Not bad.   One cup of butternut squash contains only 63 calories and almost 150% of your daily recommended amount of Vitamin A .

In addition to Vitamin A, 1 cup of butternut squash contains 32% of your daily recommended amount of Vitamin C.   We probably all know the role that Vitamin C plays in slowing the rate of free-radical change.  It's those nasty free radicals that dry our skin and damages the collagen causing  fine lines and wrinkles.   Research also suggests that Vitamin C may reduce sunburn caused by ultraviolet B radiation and prevent the consequences of long-term exposure which can lead to skin cancer. 

That's not all. . . . butternut squash offers fiber (6 gms),  potassium, manganese, omega 3 fatty acids, several vitamin B's and copper.  It's no wonder Dr. Oz's opening comment on this segment was "I believe vegetables are as powerful as drugs."  I'm with you Dr. Oz!

P.S. I viewed pictures of butternut squash and most of them were accompanied by recipes.  I was excited at the many many recipes and variations there are to preparing a butternut squash -  from sweet to savory.     

I Don't Make This Stuff Up.

I have a wonderful doctor that I've been going to for a loooong time and he once said to me "if it doesn't hurt and may help, let's do it."  That has always stuck with me so it is in that context I present to you.

The Ultimate Antioxidant - Grounding With Mother Earth baby! Can you dig it?

Recent research has shown that your immune system functions optimally when your body has an adequate supply of electrons, which are easily and naturally obtained by barefoot contact with the Earth. Electrons from the Earth have antioxidant effects that can protect your body from inflammation and its many well documented health consequences.

The Earth maintains a negative electrical potential on its surface (not to be confused with direct or alternating currents present in our homes and environment!) . When you walk, sit, or lay down on the earth's surface, the electrons are conducted to your body, bringing it to the same electrical potential as the earth.  Living in direct contact with the earth grounds your body, inducing favorable physiological and electrophysiological changes that promote optimum health.

So the Earth is a natural source of electrons which are essential for proper functioning of our immune systems, circulation, and may actually be the most effective, essential, least expensive and easiest to attain antioxidant.

grazin in the grass is a gas baby can you dig it. . . .

Are you being served?

By yourself that is.  Change and transition can be difficult yet necessary for growth and the key that keeps us moving forward.  I believe it was Einstein who said "insanity is doing the same thing over and over again and expecting different results."  He was a pretty smart guy.

What makes change and transition difficult is the fact that we have to call on a drive within us to push through discomfort, letting go of familiar habits and strategies that no longer serve us. Many times these routines have been with us for so long that we feel lost or out of balance without them.

The good news is that human beings have an innate ability to adapt to change.  We only need to embrace that part of ourselves  and in the words of Nike "Just do it!"  Whatever it is, however inconvenient it is, just do it. Start with small changes and see how it feels.   Start eating breakfast, spend more time shopping for food and preparing your meals, make time to exercise, change your exercise routine. Start with asking the question, why am I still doing the same old routine when it no longer works for me?

And most importantly keep pushing through the discomfort and know that discomfort is usually a sign of the next big breakthrough. You can do it!

Another amazing and overlooked SUPER FOOD!

Mushrooms!

There is so much to say about this no fat, no cholesterol, low sodium, low carb, low calories, high fiber, high protein food. And as if all of the above wasn't enough it is an amazing "super food!" I attended a luncheon recently in which Tracey Stuckrath, a certified meeting planner, spoke to us about her company "Thrive!" She plans meetings with a passion for healthy, sustainable food.  With Tracey's company you can count on delicious and healthy food.  What a combination! But back to mushrooms. . . part of her presentation was about, you guessed it, Super Foods! and mushrooms made her list.  I was surprised as I really didn't know too much about the health benefits of mushrooms so between Tracey's presentation and a great recipe I recently saw on preparedbypaige I decided to do some research on mushrooms.  If you grocery shop you know there are numerous types of mushrooms. All different shapes and sizes and prices.  The nutrient levels vary from types but a shroom by any other name is a shroom and it classifies as a Super Food! So indulge!

• They are rich in antioxidants. Most noticeably, selenium.  Good news for women and men. Selenium is a powerful mineral and antioxidant that helps save your skin from sun damage and may help to prevent skin cancer. In addition, it helps maintain skins elasticity. Men! Male professionals who consumed twice the recommended daily intake of selenium cut their risk of prostate cancer by 65 percent.
• They have more potassium than a banana or a glass of OJ and it is potassium that helps lower elevated blood pressure and reduces the risk of stroke.
• They contain the 5 B vitamins thiamine, riboflavin, niacin, pyridoxine and folate.  
• They contain a high amount of beta-glucans. These substances help to keep immune cells in a state of vigilence, guarding against diseases

I'm afraid I will lose you if I continue to list all of the benefits of the many vitamins and minerals contained in mushrooms.  So here's the bottom line: Mushrooms provide our bodies with the nutrients, proteins, minerals, and vitamins it needs to generate energy and repair cells. They are one of The most remarkable elements for a healthy immune system.

For max affect eat 1/2 Cup a couple of times a week. And for a double bonus cook your shrooms in wine for an extra antioxidant punch and an extra dose of deliciousness.


Click Here for an interesting article which breaks down each type of mushroom and their therapeutic value.  Worth a read. Enjoy!

Get Clean Inside and Out!

How many of us store food in plastic containers, drink bottled water from a plastic bottle? Or, buy chlorinated products such as white paper towels, white coffee filters? Or, buy farmed fish? Or, think nothing of using chemical compounds to clean your house or car?  I have to count myself in on some of these.

I truly will not buy certain foods unless I can get the organic version because I want to minimize my exposure to pesticides and other chemicals.  But what about the other things in my home that I may not consume but are harmful just the same.   I need to rethink some things.  I've listed below some of the biggest hormone offenders that could be in your home:

BPA "Bisphenol A: These are chemical compounds added to plastics to make them durable.  Most commonly found in linings of food containers, beverage cans, some baby bottles, and drinking bottles.  Side effects can include risk of breast and prostate cancer, infertility, insulin resistance to name a few.    This is an easy fix - store food in glass containers, drink from stainless steel water bottles and just say no to canned food.

PCB's "Polychlorinated biphenyls: These "endocrine disruptors" are chemicals that were used as coolants and lubricants in electrical equipment.  Because of evidence that they built up in the environment and caused harmful health effects, they were actually banned in the US in 1977. However, they are persistent in our environment still so certain freshwater fish and farmed salmon have PCB's in their system.  Here is a great site that lists safe fish (plus so much more).

VOC's "Volatile Organic Compounds": I posted on VOC's several weeks ago and have since found that products like vinegar, baking soda, olive oil and lemon juice are all I need to clean my house.  VOC's are chemical compounds emitted as gases by innocent everyday products such as paints, cleansers, solvents, air fresheners, dryer sheets and dry cleaned clothing.  This too is an easy fix - switch to all natural products such as baking soda, hydrogen peroxide, white vinegar, and lemon juice.  For example, put baking soda in a drain, follow with white vinegar and see what happens.  Try cleaning your hard wood floors with a mixture of vinegar and water followed by a mixture of olive oil and lemon juice. Check out this post, Invasion and Tidbits , they will help you shift from chemical to natural products for the home.

Chlorinated products: You know the ones I'm talking about - white paper towels, white paper napkins, white coffee filters.  They look so clean and pure.  But here is the skinny on these bad boys. The EPA found that dioxins (the by-products of the industrial processes involving chlorine are 300,000 times more carcinogenic than DDT (a synthetic pesticide now BANNED in the US).  The fix here is use cloth napkins, kitchen towels and buy a french press for your coffee. No filter required.  Look at labels and buy "chlorine-free or PCF free." Your hormones will thank you.

Why you don't want to diet without exercise.

The short answer is that you want to maintain your physical strength while dieting.

If you're dealing with too much body mass you probably think that any weight loss equals loss of fat and that's a good thing.  But that is not necessarily true.  Add in the potential loss of bone or muscle mass. Not to mention decreased physical stamina and balance that comes from diet and calorie reduction alone.

The combination of diet and exercise keeps you strong, builds muscle and bone mass.  These are important components of overall health whether you are at your ideal weight or you need to drop some pounds.

Maintaining and/or increasing your daily functionality at any age is important.  One of the first things I hear from my clients is not "I love the way my arms are looking" but I can't believe how much stronger I am and how much more stamina I have to do the things I love.

So if you're reading this and are enjoying good health without an exercise program, or you're sticking to a diet and enjoying shedding some lbs - kick it up.  Be the best you can be and start moving. Walk, bike, dance, consider starting a strength training program with a fitness trainer.  You will learn proper form and can be assured of a full body workout.  Not to mention, you will have made a commitment to meet someone one and exercise X number of days a week.  You will see results with exercise and commitment.