I was researching new recipes on the internet and this article attracted my attention. Please take a look at it as it illustrates the high sodium intake in an average Americans diet. The negative health effects can take years to affect us and they can be devastating.
We tend to crave salt especially the processed kind and the more we eat the more we want. I suggest that we slowly decrease the portions of foods in your diet that are high in sodium. Consuming less sodium will reduce swelling, bloat and water retention among other chronic health problems such as heart disease, kidney disease and osteoporosis.
I have stepped on the scale after eating out and gained 3 pounds! I feel lazy and puffy. I know it is water weight from high sodium food because as soon as I run at an intensity which creates a good sweat I lose the weight quickly and fee energized and strong again. I do attempt, to not eat foods that create this unhealthy condition.
It is not always easy to eat a diet low in sodium. I do work to plan and read labels to determine which foods are better for me. Foods that make me feel good in the present and in the future.
“The American Institute for Cancer Research, a nonprofit that focuses on cancer prevention through diet and physical activity, advises no more than 18 ounces of cooked red meat a week. The group recommends avoiding all processed meats, such as sausage, deli meats, ham, bacon, hot dogs, and sausages, citing research that shows an increased risk of colon cancer.” http://www.webmd.com/food-recipes/features/the-truth-about-red-meat?page=3
A Harvard study shows us the difference between eating unprocessed red meat and processed red meat.
The researcher’s defined unprocessed red meat as any unprocessed meat from beef, lamb or pork, excluding poultry.
Processed meat was defined as any meat preserved by smoking, curing or salting, or with the addition of chemical preservatives.
Examples include
bacon
salami
sausages
hot dogs
Processed deli or luncheon meats
Vegetable or seafood protein sources were not evaluated in these studies.
The results:
On average, each 50 gram (1.8 oz) daily serving of processed meat (about 1-2 slices of deli meats or 1 hot dog) was associated with a 42% higher risk of developing heart disease and a 19% higher risk of developing diabetes.
In contrast, eating unprocessed red meat was not associated with risk of developing heart disease or diabetes.
“When we looked at average nutrients in unprocessed red and processed meats eaten in the United States, we found that they contained similar average amounts of saturated fat and cholesterol. In contrast, processed meats contained, on average, 4 times more sodium and 50% more nitrate preservatives,” said Micha. “This suggests that differences in salt and preservatives, rather than fats, might explain the higher risk of heart disease and diabetes seen with processed meats, but not with unprocessed red meats.”
Enjoy red meat and know its benefits to you while eating it in moderation. Here is a list
Conjugated linoleic acid, or CLA is a fatty acid is found in both grass fed beef and dairy products. Studies link it to long term weight management and health.
Iron, meat is the most easily absorbed source of this essential nutrient
High in complete protein
Zinc: enhances immunity and lowers inflammation
Vitamin A: build immunity and vision
EPA in grass fed beef: aids in cognitive & emotional health
Mono-unsaturated Fat: may decrease LDL while increasing HDL
Many people have a good tradition of eating meat, they like it and enjoy it.
I have found that many of my clients enjoy red meat and do not want to give it up. I encourage them to choose grass fed organic beef that are not administered antibiotics. Choose high quality, have smaller portions and fewer servings weekly.
The best change you can make is to greatly reduce your consumption of processes meats.
Best Choices: Grass-fed beef is leaner than grain-fed
Lower in total fat and saturated fat.
Grass-fed beef also contains more omega-3 fatty acids. But the total amount of omega-3s in both types of beef is relatively small, says Shalene McNeil of the National Cattlemen’s Beef Association. Fish, vegetable oil, nuts, and seeds are better sources of omega-3s.
Meats can be labeled as lean if a 3-ounce serving contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol.
Leanest cuts of red meat
Sirloin tip steak, top sirloin, pork tenderloin, lamb loin chops.
round steaks and roasts, such as eye round and bottom round; chuck shoulder steaks; filet mignon; flank steak; and arm roasts
Choose ground beef labeled at least 95% lean
Pork: Lean cuts include loin roasts, loin chops, and bone-in rib chops
Watch for these high fat meats
Frozen burger patties may contain as much as 50% fat; check the nutrition facts box.
Some grilling favorites are high in fat: hot dogs, rib eyes, flat iron steaks, and some parts of the brisket (the flat half is considered lean).
The news is out that Paula Deen was diagnosed with type 2 diabetes and did not reveal it for 3 years. This has begun conversations in my Studio about the connection to high saturated fat, high sugar and high caloric foods and their connection with promoting inflammation in our bodies that lead to chronic degenerative diseases.
Being diagnosed with a chronic degenerative disease is frightening. At a doctor’s visit I was diagnosed with hypertension. This shook me up. It rocks your world, and I can imagine how it rocked Paul Deen’s world.
For me it was important to tell everyone and continue to tell everyone. Most people react with disbelief when I tell them I had hypertension. Right away I wanted to use my health scare to inform others to visit their doctor regularly and know the risks or symptoms that are common with degenerative diseases. This was before I studied to become a personal trainer and is one reason I chose this field.
I was scared. I researched my new condition just as one can research and learn about Type 2 diabetes. There is much information on prevention, and living with it. 95% of chronic degenerative diseases are due to lack of exercise, poor diet habitsand being overweight or obese. I made some changes, reduced my weight, slowly changed my eating habits and began stress management. One factor I could not control or change was heredity. (Most of my family has hypertension) I let that go.
I am sorry for Paula Deen’s diagnosis and to her family. It is not an easy road for the family members of a person with a chronic degenerative disease. We can take from her diagnosis is to learn more about Type 2 diabetes and the steps we can take to prevent it. If you have been diagnosed with Type 2 diabetes find the resources and people to help you manage it. They are out there and we do have the ability to make our bodies healthier.
I no longer have hypertension and I tell everyone. My blood pressure was 170/103 when I was put on medications. After 7 years and much work to change my lifestyle through diet and exercise I reduced my weight by 12% and practiced stress reduction techniques. Currently my blood pressure is 110/74 and my resting heart rate is 50. I have maintained my weight loss by following a healthy lifestyle. I have hope for all who are diagnosed with a chronic degenerative disease.
Putting them to paper will create commitment for me as it does when I voice my goals to others.
I feel urgency to begin. I could look at it this way, I have not begun thus I have not failed.
My list
Run a 5 mile race-the plan-Bradford Valentines race on February 11
run a 10k or half marathon-destination race to run with my running partner
learn to play golf- must find a good golf pro that can teach a lefty
incorporate yoga into my weekly fitness-will continue with yoga program started last fall
monthly massages-schedule them in advance
monthly chiropractic- schedule in advance
spend more time with family and friends- I must make the calls and schedule
8. volunteer in my local community-teach young adults how to weight train for health benefits
Looking at my list I need to fine tune my scheduling and planning. I use the SMART system for goal setting Specific, Measurable, Attainable, Realistic and Timely.
My next step is to enlist the people to help me achieve my goals and schedule. My goals are specific, and I can attain them because I realistically can accomplish them. I need to plan and schedule.
I like making resolutions I guess it is because as I look at them I notice that they are all positive. I think I will add in a great vacation too.
I am off for a quick fun run with my Dog Luvie…yes I do this most days. Maybe I have begun preparing for my goal to run that ½ marathon.
The RESET program that Sue offers is easy, gets results and jumps starts any nutritional or weight loss program. The first time I did RESET, and I’ve done it several times, I lost 8 pounds in 5 days!
I was surprised for several reasons. One, I wasn’t “overweight” so I thought I would lose maybe 1 or 2 pounds but not 8! Secondly, I figured it would be mostly water weight, but I kept the weight off. Lastly, I figured I would be STARVING! It was just the opposite. Since I was eating low-glycemic and high fiber foods I was always full. As a matter of fact I had a hard time eating all the meals every day. I also didn’t experience any significant negative side effects. I had a little headache on day 2 or 3 (detoxing from sugar and caffeine I assume), but by drinking more water it went away.
The results I noticed in additional to the weight loss were that I felt refreshed, slimmer around the middle and crisper. Yes, crisper – I felt cleansed. It was fantastic.
I love the meal replacement bars and shakes and continue to use them for breakfast, snacks or meals on the go. I’m happy to know I’m choosing a healthy alternative. I highly recommend the RESET program for anyone who wants to jump-start weight loss, eliminate sugar and carb cravings or just cleanse their body.
There is a jewel of a venue in which we have experienced the best entertainment in the past year. New Year’s Eve was so much fun for me as my husband Phil surprised me with a night out at the Stone Mountain Arts Center to see Peter Wolf. I had not kept up with Peter Wolf through the years and was not sure what to expect but I was excited and looking forward to a great show. I had seen him years ago (1981?) in Boston and that was fun.
Like each show I have seen at the Stone Mountain Arts Center Peter Wolf was exceptional. He saunter on the stage looking thin and trim wearing a long black overcoat, white dress shirt-tie, shoulder length curly hair, black hat and sunglasses. He still made the moves dancing across the stage and his voice was strong and unchanged.
He belted out “Love Stinks” and “Freeze Frame” it brought me back to high school and good memories. I thought of how we were told that our high school years would be our best years of our lives. I always questioned that saying and found it discouraging. My life continues to become fuller with great relationships, a fulfilling career and new and fun experiences each year.
Peter Wolf is in his sixty’s and he shared stories of his years as a musician and the artist that he met, entertained with and became friends with. I found it amusing that he toured with Merle Haggard one of my dad’s favorite artist.
Watching a performer in this 200 seat modern and beautiful barn is more than listening to their songs but rather a conversation.
The year is coming to an end and a new and promising one is a head of us. As I take the time to list my accomplishment my focus is on my daily fitness routine. I believe this is the most important aspect of my life and because of my commitment to daily exercise I have seen great improvements in all other areas of my life including, family, relationships, business and my health.
Exercise improves our bodies at the cellular level. Along with building a strong muscular and skeletal structure that improves my daily energy and stamina. My daily exercise routine improves my brain power, reduces stress and tension and greatly improved my monthly cycle.
Weight reduction or maintenance may be our first intention, however exercise has an abundance of positive effects. Each exercise routine stimulates mental health by improving focus, reducing stress and anxiety and rebuilding neurons. Your exercise routine makes you smarter.
I began my exercise regimen many years ago. First to try to lose weight but I found it difficult to follow through. What made my exercise routine a constant in my life was the feeling of calmness and renewed focus after each walk or exercise class.
The second factor for me to maintain a consistent exercise routine was reducing my hypertension and getting off medication, which I have done.
To maintain my consistent exercise program I practiced and trained to be a runner. Now I enjoy the new friendships and social engagement that running offers through various races. I also like my improved physical being but more so the “runners high”. My improved mood after a run is remarkable.
There are many options and opportunities to choose from in regards to fitness programs and classes. Take a few moments to write down your wish list for the upcoming year. I am planning another destination running event, thinking of Seattle and North Carolina. I would love to take a dance class or Zumba. I will revisit my exercise video collection as well because for me it is convenient, cost effective and timely choice.
This is a concern for many and should be taken seriously. Individuals with low bone density will take comfort in the knowledge that they can improve through exercise, diet and rest.
Strength training is a healthy life style activity that will improve bone density. I have trained many who have improved their bone density and body composition by committing to a resistance training program that is specific to their needs.
Along with their resistance program they are also willing to make dietary changes. For years we have chosen foods that taste good but are not beneficial for our cellular growth. Our lack of knowledge and willingness to be active in building our cellular structure has resulted in a slow but steady decline in our bodies which is not the normal progression of aging. It is accelerated!
To improve bone density our body needs to be in balance
Having a proper or balanced PH is critical to maintaining bone density. Factors that increase acidity are
Stress from our daily lives
Stress from exercise
lack of rest and recover
food choices
medications
Our body will do what is necessary to maintain a proper PH. If it becomes too acidic it will take minerals such as potassium, calcium and magnesium from our skeletal structure to create balance. This stimulates loss of minerals and low bone density.
In general foods that are acidic to our bodies are diet soda and soda, processed foods, sugar, meat, alcohol, coffee protein, some dairy and nuts. Foods that are alkaline to our bodies are vegetable, citrus fruits, apples, flaxseed, garlic, coconut, almonds, yogurt and whey protein are a few examples.
This does not mean that we have to eliminate all acidic foods from our diet. Become aware of our lifestyle and diet. This will determine what percentage of acidic foods and alkaline foods to choose from daily. We should plan our exercise routine to incorporate rest and recovery days along with lower and higher intensity training throughout the week. It takes work to be healthy.
Start by creating a plan.
Diet
Start a journal to document your food choices
Make food choices that promote bone growth
Balance Acidic foods with Alkaline Foods
Exercise Program
Plan your weekly 3 day resistance program
5 days of cardiovascular
Design high, low and moderate intensity exercise routines to lessen stress and promote sufficient progression
Rest and Recovery
“Work” on improving sleep ( it takes planning to create a better sleep pattern)
Take time for yourself to recharge
Please take the time to look on line for a complete list of foods that are acidic and alkaline so you can create a healthier lifestyle.
The Mill Cities Alliance is a member of the Road Runners Club of America
Results from the 28th Annual Mill Cities Relay can be found on www.coolrunning.com
What a great day for the Mill Cities Relay! The weather was perfect. I felt strong and confident and I ran my best pace to date. I ran the first leg because I was asked to and because I could. This is a big step for me. I ran the shortest leg last year because I was asked to help my running team who needed another runner and because that is all I could realistically do.
Last year I was nervous as I waited for my fellow teammate to pass me the baton. I was a new member of the Andover Striders and I did not know my teammate. The Andover Striders were standing with me. They gave me support and encouragement. The short 2.5 miles with the wind on my face was long and difficult.
When asked to do the Mill City Relay this year I was ready. I was asked to do the first leg and I am glad to say I was prepared.
Days after the race my best memory and vision is….. When I saw the finish line my team was standing together smiling and cheering for me. I handed my baton to my husband who was smiling and was proud of me. With a feeling of joy I knew I had run my best 5.4 miles in a time of 51.35.
Running has always been a challenge for me, I hated it, my chest and legs hurt. I felt weak and uncoordinated. For years I would try and give it up. My husband is a runner and kept asking me to keep trying. He is always in better spirits after his run and he does love the social event that the races offer.
Three years I ago after reading a study that stated that people that ran 21 miles a week at a moderate to high intensity had the best blood pressure. I said I was ready to try again. There was a time that my blood pressure was 170/103 and for 7 years I was on hypertension medicine. I never felt good on my medicine and I wanted to get off of it. I set out to overcome any obstacle and become a runner.
Today with no medication my blood pressure is 108/72 and my resting pulse is 50. I am consistent with my running and I am now enjoying it. Medication is needed for hypertension because when it goes untreated plague builds up causing inflammation which may lead to heart disease and a coronary event. This worries me so I regularly check my blood pressure and I exercise daily, I eat a diet that nourishes my cells. It takes effort to be off my medication and to keep my readings good.
I know that the more difficult my challenge is the better I always feel when I accomplish it.
I love my combo class as it makes me a healthier person all in one quick session. Yes it is quick, it is the fastest 90 minutes of exercise (all my participants say it)! We have fun! It is a time to learn, improve our physical structure and finally dedicate a time for relaxation.
Exercise should be fun. For exercise to benefit us it must be consistent and progressive as well as appropriate for our fitness level. As a trainer I instruct my clients to monitor their level of exercise intensity. This is how I have newbies as well as long term fitness people participate in the combo class and each enjoying it as well as benefiting from it.
I have 6 classes scheduled before Christmas. This is a good time to begin taking care of yourself. I often hear from moms that they are too busy. I do hear you on this. This is a stressful time with the added activities we need to do for the holiday.
However we must take care of ourselves. We are the only ones that can improve our strength and stamina to take care of our family, work and for fun.
As I returned from my family trip to North Carolina I listened to the flight attendant describe how to put the oxygen mask on and he was very clear that the parents secure theirs before their children. Your exercise routine compares to this. Make the time to plan and follow through with your special time to enhance your body from the inside out. This will improve your cellular structure creating a stronger immune system. The increased cardiovascular training will improve your resistance from respiratory illnesses. Increased muscle will improve your stamina and increase your metabolism. You will be burning extra calories so when you indulge a bit with holiday cheer you will be better equipped to expend the added calories.
My clients and participants in my small group sessions are happy with their commitment to begin an exercise regimen before the New Year. They state that the classes help them manage their time and improve their quality of life as well as their mood.
The combo class offers so much more. Just as the ACSM guidelines tell us how much weekly exercise we should be getting. They also include such activities as proprioceptive training or balancing exercises. These are functional exercises that improve our activities of daily life which I have found supports the needs of all my clients.
I often encourage my clients to participate in activities that they enjoy such as dancing, skiing, and snowshoeing. The updated guideline for exercise recommends Americans to engage in weekly physical activity that may not be traditional however it increases our heart rate and puts stress on our body. Try something new, I suggest my 90 minute combo class.
