Tuesday, May 31, 2016
Monday, May 30, 2016
Sunday, May 29, 2016
BLOG 61 YOUR CORE
BLOG 61 YOUR CORE
Your core is the center of gravity in our bodies. We use
this area of our body constantly doing nearly every task as simple as bending
over and standing back up. Building a strong core isn’t just about doing 1,000
crunches a day though. Your core isn’t just about having a flat stomach with a
six-pack either. So let’s discuss the role of the core as well and why we need
to be strong in this area.
Nearly all movements are central to
your core. Your torso is your powerhouse. The core includes “your pelvic
muscles, mid and lower back muscles, and even your hip muscles” (http://www.canyonranch.com/your-health/fitness-movement/strength/core/the-many-body-benefits-core-strength).
Here is a great synopsis I found: “Think of your core muscles as the sturdy central link in a chain
connecting your upper and lower body. Whether you’re hitting a tennis ball or
mopping the floor, the necessary motions either originate in your core, or move
through it. No matter where motion starts, it ripples upward and downward
to adjoining links of the chain” (http://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core).
There are
several reasons we need to be strong in this area. Movement starts at the core
then moves outward. When we have a strong core, our movements become more
stable and balanced, which in turn can help prevent injuries. Back pain is a
common concern for many, which can be a sign of a weak core. There needs to be
a balance between the front and back of the body, which then betters posture. Extended
periods of sitting cause us to slouch and arch the back. Being more conscious
and engaging the abdominal muscles to sit in a more upright positon is
important. Even when driving we should be conscious of how we are seated.
Athletic performance can also be improved when a strong core is developed. Because
our motions and movements begin here, many skills required for sports and
activities are certainly improved the more core strength there is.
There are a
number of ways to improve our core strength. This includes both isometric and
dynamic movements. Engaging the core involves drawing the stomach into the
spine and slightly contracting or tightening this area. This doesn’t mean
sucking in the belly so you aren’t able to breathe, rather, it’s being mindful
of the midsection and posture. An isometric exercise would mean the following: “In these moves, you’ll hold a position
for a period of time instead of contracting your muscles through a range of
motion” (http://www.canyonranch.com/your-health/fitness-movement/strength/core/the-many-body-benefits-core-strength). Some of these exercise include holding a plank or hip bridges
(laying on your back and lifting up your pelvis). Dynamic exercises involve
movement: “These workouts involve
constant motion. Depending on the routine, you may move from side-to-side, up
and down or in all different directions (sometimes while holding a weight,
medicine ball or kettle bell). In other cases, you’ll simply be doing workout moves
while fighting against instability—a wobbly surface or a balancing act on one
leg, for example” (http://www.canyonranch.com/your-health/fitness-movement/strength/core/the-many-body-benefits-core-strength).
At the studio, we finish our hour with core strengthening
exercise, but realistically we are involving our core the entire workout. On
our fitness journeys it is a great to feel the benefits of a stronger core,
such as alleviated back pain, better balance, and improved neuromuscular movement
patters. The 6 pack comes next of course. Abs are my favorite exercises for
sure. And hey, are you engaging your core right now??
Saturday, May 28, 2016
Friday, May 27, 2016
Thursday, May 26, 2016
Wednesday, May 25, 2016
Tuesday, May 24, 2016
Monday, May 23, 2016
Sunday, May 22, 2016
BLOG 60 APPETITE
BLOG 60 APPETITE
Most of us don’t struggle to have an appetite. Eating is a
constant factor in our lives. It is a necessary component, filled with endless
possibilities. And let’s face it, if there was a magic solution to controlling
our appetites the inventor would be one rich person. There are several
influences that affect your appetite and I’m going to educate on the hormones
associated with feelings of hunger. Now don’t go grab your popcorn while you
enjoy this Blog.
Leptin is the hunger hormone. By definition leptin is: “A hormone produced mainly by adipocytes (fat
cells) that is involved in the regulation of body fat. Leptin interacts with
areas of the brain that control hunger and behavior and signals that the body
has had enough to eat” (http://www.medicinenet.com/script/main/art.asp?articlekey=10875). The harsh
reality is that leptin levels are lower when you are thin and higher when you
are overweight.
Ghrelin is the other
hunger hormone. By definition ghrelin is: “Ghrelin is one of the main
hormones to stimulate hunger. Ghrelin levels increase before meals and decrease
after meals” (http://www.news-medical.net/health/What-is-Ghrelin.aspx). So this is the hormone that makes us want to eat. This
hormone also regulates your fluid intake, and according to studies, “One glass of water
before every meal decreases the amount you will eat by at least 8 ounces and
suppresses ghrelin” (http://www.montereydiet.com/ghrelin_and_leptin.html). Ghrelin is the hunger signal, so if not in
balance this would be the hormone that affects eating disorders like binging.
So putting the two hormones
together we can say that, “The world leptin means ‘full’ in Greek. Leptin is
produced in the fat cells and released in the brain. Leptin gives us a feeling
of satisfaction. While ghrelin enhances appetite, leptin acts as a satiety
signal to diminish it” (http://www.montereydiet.com/ghrelin_and_leptin.html) . Researchers continue to look at how these two
hormones lead to and influence obesity.
Our appetites are also
influenced by other factors. These include our activity levels and social
environments. smell, texture, presentation, and our own taste buds also
stimulate and trigger hunger signals. We live in a food-centered culture. Blood
glucose levels also cause us to become hungry because when they drop, we feel
ready to eat. Scientifically speaking, “When you eat, your stomach distends, or stretches. The
distension of your stomach activates the appetite control switch in the
hypothalamus of the brain, which tells you to stop eating and diminishes hunger
until it is time to eat again. This is how your appetite switch is turned off.
When food enters your stomach it stimulates the release of a protein called
cholecystokinin, or CCK. When CCK is released, the first thing it does is to
close down the valve from the stomach into the GI tract. This slows the
movement of food from the stomach. The longer food stays in your stomach, the
more full you feel. Because of its effects, CCK is sometimes referred to as the
‘feel-full’ protein” (http://home.trainingpeaks.com/blog/article/appetite-101).
If only I
could follow each of you around 24/7 day and control your appetite for you. I
firmly believe that eating every 3 hours has truly helped regulate my blood
sugar levels and keep me satiated. It’s hard to believe how mind controlling
your appetite can be and how powerless we can feel sometimes. That is where I
aim to help others and to find solutions to ward off the appetite demons. As we
make one better choice at a time, we are accomplishing small feats that add up
to our success on your fitness journeys. So tell your appetite to take its
problems somewhere else because YOU are in control!!!!
Saturday, May 21, 2016
Friday, May 20, 2016
Thursday, May 19, 2016
Wednesday, May 18, 2016
Tuesday, May 17, 2016
Monday, May 16, 2016
Sunday, May 15, 2016
BLOG 59 SOY
BLOG 59 SOY
Is soy good or bad for us?? This food is a controversial
subject for sure. In truth, it depends who you ask. A vegetarian will give you
one answer while a menopausal woman will give you a completely different
response. So let’s take a look at both sides, and then you can decide your soy
consumption. The arguments are quite interesting.
When soy first hit the market, I was a super fan. In college
I could drink a gallon of Silk Vanilla a day with my cereal, dip graham
crackers in it, and added it to my coffee. From what I knew, this stuff way
super healthy for me and better than regular milk for me so I drank it like I
was doing something great for myself (let’s just say the Freshmen 15 hit me
hard). Common items containing soy are tofu, dairy products like milk, miso,
and various meat substitutes.
Soy is considered a protein source and, “Whole soybeans contain large amounts of Manganese, Selenium,
Copper, Potassium, Phosphorus, Magnesium, Iron, Calcium, Vitamin B6, Folate,
Riboflavin (B2), Thiamin (B1) and Vitamin K” (https://authoritynutrition.com/is-soy-bad-for-you-or-good/) . Other benefits of soy include “its cholesterol lowering
effects and several studies show that soy protein can reduce Total and LDL
cholesterol” (https://authoritynutrition.com/is-soy-bad-for-you-or-good/). Soy contains quite a bit of fiber and the fiber is what
reduces cholesterol. For those who do not eat meat, soy is a convenient
alternative. Tofu is probably the most popular item and there are so many
creative recipes as well as restaurants featuring this product.
One common concern is the amount of
isoflavones soy contains. Soy has the highest concentration of this product,
which bind estrogen receptors. As a result, it has been said that soy can
increase estrogen levels. This leads to the argument: “One may associate soy with
breast cancer because science associates excess estrogen exposure to breast
cancer” (http://www.doctoroz.com/article/soy-good-bad-and-best). Well that argument then lead to this: ” One study suggests
that eating foods that contain isoflavones (like soy products) every day may
help young adults lower their blood pressure, particularly African-Americans.
It is thought that the isoflavones work by encouraging your body to produce nitric
oxide, which helps to dilate blood vessels and reduce the pressure created by
blood against the vessel walls”. So as mentioned, studies showed a negative
then a positive piece of information.
We have to
keep in mind that one serving of soy is about half a cup of tofu or 1 cup of
soy milk and we don’t exactly live in a world that keeps to these portions.
Having soy in excess would then not be that uncommon.
Soy may
affect thyroid functioning, but not necessarily if you have a normal
functioning one. It may affect how thyroid medications are absorbed which is
the trouble. Many soy products are highly processed like the burgers and
cheeses. Also, have you ever noticed how far off the expiration date is for soy
milk?? Well, “While it may seem like a good deal, the further out the
expiration date, the more likely the soy milk will contain additives to extend
its shelf-life. You will also want to check the label for hidden or added
sugars. Look for “brown rice syrup” or “evaporated cane juice” – especially if
they are one of the first ingredients listed. One cup of this kind of soymilk
can easily wind up being 100 calories more than a cup of skim milk.” (http://www.doctoroz.com/article/soy-good-bad-and-best?page=2).
Sometimes we
can feel bombarded by all the choices we are presented and what is okay to have
and what is not. Research can be confusing and studies vary. Just remember that
the cleaner we eat, the better off we are. In my opinion, soy is a “sometimes”
choice and in moderation it is fine to have like many other products when kept
within reason. I’ll leave your soy intake up to you because hey, it’s gotta be
better for you than a Big Mac haha.
Saturday, May 14, 2016
Friday, May 13, 2016
Thursday, May 12, 2016
Wednesday, May 11, 2016
Tuesday, May 10, 2016
Monday, May 9, 2016
Sunday, May 8, 2016
BLOG 58 SODIUM
BLOG 58 SODIUM
Sick of me harping on your sodium consumption yet?? I’m like
that little bug on your shoulder every time you pour that salt, use that
teriyaki or soy sauce, eat that soup, or indulge in those chips or fries. But
it’s all for a good reason and this Blog will reveal why.
Don’t get me wrong our bodies need sodium, but most folks
have trouble sticking to the amount we are supposed to not exceed per day. So
here are numbers: ”The 2010 Dietary
Guidelines for Americans recommend an upper limit for sodium consumption of
2,300 milligrams of sodium per day for adults. If you are African American, age
51 or older or have high blood pressure, diabetes or chronic disease, that
recommendation is lowered to 1,500 milligrams per day. Average American
consumption of sodium is close to 3,400 milligrams of sodium per day. Just 1
teaspoon of table salt has 2,325 milligrams of sodium” (http://healthyeating.sfgate.com/much-sodium-supposed-per-day-5703.html). Quite eye opening. For the functions the body performs using
sodium we only need about 500mg. (http://healthyeating.sfgate.com/much-sodium-supposed-per-day-5703.html
The main
role of sodium is to help send nerve impulses, maintain fluid balance, and to
help with muscle functioning (contraction and relaxation). But here’s the
catch: “When there’s extra sodium in your bloodstream, it pulls water into your
blood vessels, increasing the total volume of blood inside. With more blood
flowing through, blood pressure increases. It’s like turning up the water
supply oa garden hose – the pressure in the hose increases as more water is
blasted through it. Over time, high blood pressure may overstretch or injure
the blood vessel walls and speed the buid-up of gunky plaque that can block
blood flow. The added pressure also tires out the heart by forcing it to work
harder to pump blood pressure thorough the body” (http://sodiumbreakup.heart.org/sodium-411/sodium-and-your-health/). You don’t have to be diagnosed with high blood pressure to
still benefit from eating less sodium because ultimately you are helping
prevent the risk of heart attack, stroke, osteoporosis, kidney disease, and
headaches.
So let’s
take a look at some sodium bomb foods. Deli meat and hot dogs are filled with
the substance. That Subway turkey sandwich can have up to 300mg of sodium per
slice. Fresh is best. Breakfast choices like biscuit and pancake mixes have
quite a bit of salt and so do many cereals. Portion control comes into play
with that cereal for sure. Vegetable juices, especially tomato are salt filled.
Most canned items like vegetables and soups are packed with salt. I always
recommend rinsing these items before consuming. Opt for fresh spices versus
ketchups and condiments like soy sauce. Frozen meals and pizzas are super
salty. And canned spaghetti sauce is a major “no-no”: “One cup of spaghetti sauce can have a
sodium content of 1,000 mg” (http://www.everydayhealth.com/heart-health-pictures/10-sneaky-sodium-bombs.aspx#08). Bread,
tortillas, and cheeses are high salt containing as well. Tuna in a can is
another salty choice which you can rinse off. Read the labels and go for
low-sodium selections when possible. http://www.everydayhealth.com/heart-health-pictures/10-sneaky-sodium-bombs.aspx#08
Read those nutrition labels folks. You may not realize how much you
are consuming but innocence is not “bliss” when it catches up to you. Here’s
why you should cut back on sodium: “One estimate suggested that if all
Americans moved to an average intake of 1,500 mg/day sodium, it could result in
a 25.6 percent overall decrease in blood pressure and an estimated $26.2
billion in health care savings” (http://sodiumbreakup.heart.org/sodium-411/sodium-and-your-health/). And then there’s
this: “Another estimate projected that achieving this goals would reduce deaths
from cardiovascular disease by anywhere from 500,000 to nearly 1.2 million over
the next 10 years” (http://sodiumbreakup.heart.org/sodium-411/sodium-and-your-health/).
That
good old saying comes into play in which everything in moderation is okay. The
trouble is that moderation has become a problem for us. Be mindful of your
choices and hopefully this Blog will make you more aware of your sodium
consumption. Your fitness journey doesn’t have to be perfect, but the more we learn
the more we are more prepared for battle and informed to make those better
choices. So how much salt have you have you had so far today??
Saturday, May 7, 2016
Friday, May 6, 2016
Thursday, May 5, 2016
Wednesday, May 4, 2016
Tuesday, May 3, 2016
Monday, May 2, 2016
Sunday, May 1, 2016
BLOG 57 BUTTERFLIES
BLOG 57 BUTTERFLIES
Well each of you know how much butterflies mean to me and
their significance (don’t worry I will fill you in if you don’t). Butterflies
are symbolic of our fitness journeys in a number of ways, most obviously
revolving around the idea of change. In this Blog, I will discuss both the
scientific and symbolic elements of a butterfly. May this spring fill your
surrounding air with beautiful butterflies….
So the basic childhood story we learn begins with the
caterpillar who eats lots of leaves and grows bigger and bigger over time. It
sheds its skin a few times in the process and eventually hangs itself and spins
a cocoon. In time, the cocoon emerges into a butterfly.
There are a number of symbolic meanings associated with this
process. The butterfly emerging from the cocoon represents a new life and
freedom. From a brown and gray cocoon, out comes a bright and colorful flying
creature. The stages a butterfly goes through in the process of its
transformation are very much like that of our lives and fitness journeys. We
experience growth and moments of vulnerability. We are undergoing a
transformation ourselves. The caterpillar is unrecognizable in the end. I love
to hear clients share stories of when they encounter people in their lives who
have not seen them in some times as they have undergone their very own
transformation. The compliments and praise are encouraging reminders of the
hard work one has accomplished. There are religious and faith related symbols
of butterflies as well.
A funny thought I had was the caterpillar’s life revolves
around eating. It is in constant search of leaves in order to feel completely
stuffed so that it can grow. I’m sure some of us have had that feeling on our
fitness journeys as we learn portion control. I’d be a rich woman if I charged
for every complaint I heard about never feeling full at first when we start to
replace old eating habits. Our weak moments cause us to over indulge, but we
learn that we don’t have to be stuffed to be satisfied.
Butterflies are also symbols of lost souls. For me a butterfly
represents my mother’s spirit. After her passing, it seemed that any
significant occasion, holiday, or moment, was somehow marked by the appearance
of a butterfly lingering in my presence. I just knew it was her bringing her
love and spirit to be with me. As a result, my husband and I released live
butterflies at our wedding (a project my brother was assigned to haha) and our
guests were camera ready for the one butterfly that sat on a flower the entire
ceremony. It was her.
I remember being told as a child that if you touched a
butterfly it would no longer be able to fly. However, this is definitely not
true. They’re actually playing dead. I have been to exhibits and personally
touched quite a few so don’t be fooled. Some of you might “act” too sore in
order to do chores around the house or tasks you want to avoid haha, so you
“play dead” to procrastinate.
Well, this Blog served as an emotional release for me as
well as sending a little personal touch about myself to you all. For those of
you who see my tattoos, now you know their meaning as well. I’d love to hear
about your butterfly symbolism if you have any. Go spread your wings now,
continue to work on your transformations, and embrace the changes to come on
your fitness journeys.
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