Hi Fitbuddies,
Vacations are awesome aren’t they? Then you have to come back home, back to reality. You spent weeks sometimes months planning for the big trip and counting down to the big day. Even packing can be fun. Actually I think sometimes the planning is one of the best parts. Once you arrive at your destination the countdown to when it’ll all be over begins. Somehow your blissful, calorie filled days become clouded with trying to squeeze it all in before you have to go back home. Once back at home your luggage may sit for a day or two before you have the heart or energy to unpack and take care of your dirty laundry. I guess the challenge is to find fun and be content wherever you are. Outside of the traveling from point A to B, sightseeing, and local cuisine, vacations are really a state of mind. I’m working very hard on taking up residence in that state. Take Care and Be Well.
In Health,
Sandra
A vacation is what you take when you can no longer take what you've been taking. — Earl Wilson
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o Training Tip - Isometrics
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As part of the curriculum I teach, students are required to learn about the five components of fitness. Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition. When it comes to working out Muscular Strength is the one most women are hesitant about. For some reason the myth is still alive. You know the one that leads many females to believe that if they pick up a weight they includes they’ll instantly look like “Arnold”. That is so not going to happen ladies. What will happen with the right program and of course consistency, is that you will get stronger and change the shape of your body. Increasing your strength enhances every area of your life and who among us doesn’t want to change the shape of their body?
About 150 years ago I joined a women’s only fitness center called Elaine Powers. Yeah I really dated myself on that one. We’d do an exercise where we’d press the palms of our hands together as hard as we could and recite this little jingle: <b>“We must, we must, we must increase our bust. The bigger the letter the better”.</b> Goofy and lame I know. However, when I look back on it we were doing an isometric exercise. In an isometric exercise there’s no change in the length of the muscle, it’s just held in a contracted state. Pressing the palms together, pushing against a door frame , or even holding a free weight, without moving it are isometric exercises. These exercises are great for a change up and you can improve strength and body composition with them. It’s been reported that isometrics cause your blood pressure to rise higher than other methods of strength training. If you have weak blood vessels or heart trouble it’s probably a good idea to steer clear of isometrics or at least check with your doctor.
In the interest of brevity, I’m going to give you a link with some simple isometric exercises to add to your fitness plan. See how they can be added to your plan. Since you’re already keeping an exercise journal (you’re are doing this right?) it won’t be a problem to track your progress with them.
Link for isometric exercises:
http://www.exercisegoals.com/isometric-exercises.html
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o What’s On Your Plate - Tea Time
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Green tea has been used for centuries and still remains one of the most popular teas in China and contains powerful antioxidants which may help fight against heart disease, cancers and other diseases. More recently studies have shown that green tea may be beneficial to weight loss. In regards to dropping pounds it supposedly works by speeding up your metabolism so you burn calories faster. Some people also claim that green tea can aid in lowering cholesterol. The thermogenic effect ( creating heat to burn fat) of Green tea comes from caffeine. Caffeine gives you an energy boost, hopefully propelling you to expend more energy so, you burn more calories. There you have it.
Green tea like regular black tea comes from leaves of the Camellia Sinesis plant. Unlike black tea, green tea leaves are steamed, or baked, shortly after plucking. Black tea is oxidized, often referred to as “fermenting” after plucking. Because green tea is not fermented, the finished leaves are very similar to the natural leaves from a tea bush.
An average cup of green tea contains approximately 30 mg of caffeine.
It’s been reported that people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than those who drank a bottle of regular oolong tea. The findings appeared recently in an issue of the American Journal of Clinical Nutrition. Most teas contain large amounts of polyphenols, which are plant-based substances that have been shown to have antioxidant, anticancer, and antiviral properties. What’s so great about green tea is that it is super rich in a type of polyphenols called catechins. These substances have also been shown to have anti-inflammatory and anticancer properties. Recent research in animals show that catechins may also trigger weight loss by stimulating the body to burn calories and decrease body fat. These catechins also have properties that reduce the bad (LDL) cholesterol levels.
These same studies showed that people who drank a bottle of green tea extract everyday for three months lost more body fat than the participants who drank regular tea. It is thought that another chemical, epigallocatechin gallate (EGCG) found in green tea raises the metabolism while also releasing the hormone noradrenaline which is an appetite suppressant.
Based on the recent research you would need to consume at least 4 cups of green tea daily to see any results. It is definitely an acquired taste. If you decide to load it up with sugar and cream you’re negating the benefits. In the oft chance that green tea isn’t your cup of tea, There are now also green tea supplements on the market which provide higher concentrated doses of green tea in a capsule form. The quality of the supplements will vary so it’s best to do your research. One more thing, read the directions about when and how to take green tea capsules. If it says don’t take on an empty stomach, don’t. Or else you may find yourself downing a handful or almonds and a half of a pancake to keep yourself from throwing up. That was probably too much information huh?
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o Recipe Corner - Hummus
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During our travels this summer we ate out, a lot. When you’re entrenched in a healthy eating lifestyle, usually it holds out while on vacation; for the most part. Then there are the times when caution is thrown to the wind and you just ‘have at it”. Hey I’m just being honest and acknowledging what quite a few of us do. One of our favorite places in Dallas is the Grand Lux Café. For an appetizer we ordered hummus with warm flatbread. I’m salivating as we speak. Man was that good! I’ve had hummus before but this was one of the best. The challenge is to only have a little. However, in the presence of warmed flatbread ( a carbo-holics dream) it’s not that easy.
When we came home I decided to try the store bought hummus. What a disappointment; it tasted flat as a dime. Thus began my hummus recipe search. The one ingredient that I think makes a huge difference is tahini. Tahini is a paste made from ground sesame seeds. Tahini will set you back about $6.99 for a 15oz jar. As you can see from the list of ingredients 15oz should last a long time, unless you whip up a batch of hummus every week. If warmed flat bread isn’t your thing, you can serve pita chips, whole wheat crackers or even tortilla chips with hummus. Give this recipe a try and expand your taste buds. I hope you enjoy it as much as we did.
1 16 oz can of chickpeas or garbanzo beans
¼ cup liquid from can of chickpeas
3-5 TBS lemon juice (depending on taste)
1 ½ TBS tahini
2 cloves garlic, crushed
½ tsp salt
2 TBS olive oil
Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add ¼ cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth. I know it seems like a long time, but trust me it’s worth it. Place in serving bowl, and create a shallow well in the center of the hummus. Add a small amount (1-2 TBS) of olive oil in the well. Garnish with parsley or chopped roasted red peppers(optional).Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate. If you take a sample, I doubt that it’ll be refrigerated for long.
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o Think About This - How to Rest your Mind, by Curtis Simpson
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Part of the process of mental purification is the relax or quiet the mind. The mind works much faster than the body. And not everybody knows how to rest the mind. So, for many, the mind never rests. This will cause problems after a while. Doubt and fear can grow in a mind that knows no rest. For those who know how to quiet the mind there is the experience of peace and one's spirit is renewed. The first step towards quieting the mind is to quiet the body. If one can relax the muscular and nervous system at will, then the mind will become refreshed. At the same time it is necessary to cast away anxiety, worries, doubts and fears. This can be done by using proper breathing.
According to Hazrat Inayat Khan, the great Indian Mystic and musician, great magnetism is produced by stilling and purifying the mind. This magnetism has the ability to attract to one anything one desires. This is similar to The Secret, if you are familiar with that movie and concept. Also this is known as the law of attraction.
To first quiet the body it is necessary to sit in an upright position with hands upon the lap. The spine should be straight and the chest open. This allows energy to flow into the heart area and also helps with maintaining alertness during meditation and the breathing practices. Close the eyes next and then connect with you normal, everyday breath. Just follow the inhales and exhales. Your breath will become deeper, slower, quieter and more rhythmic. Your body will become relaxed and your heart rate will become slower and more regular as well.
As you continue to focus on your breath your mind will begin to relax. As you exhale you can think of discarding all that you don't need, mentally, physically, and emotionally. As you inhale, think of renewing and redeeming all that you do need. To inhale is to inspire, inspiration, to bring in spirit. To exhale is to let go of and send out of the body. This will lead towards mental purification, as well as a quiet mind. It is the state of meditation and it is recommended that you try this for 20 minutes every day if possible.
Visit Healthy Heart Meditation to learn everything you need to know about relaxing the mind, Simple Breathing exercises and Heart Rhythm Meditation. http://healthy-heart-meditation.com.
Here are the basic meditation exercises you can begin with: http://www.healthy-heart-meditation.com/easy-meditation-techniques.html This includes the Meditation Posture, which is called the Royal Posture or the Monolithic State. Be well!
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It’s Never to Early to Start or Too Late to Begin. To find out how we can help you take charge of your wellness, send an email to sandra@onebodyonelifetime.com for a complimentary wellness consultation.
