Brett's Health and Fitness Blog

Having Neck Pain?

2008-01-21T08:58:00.000-08:00

Strength training of the neck muscles have been found to relieve chronic pain.
Research is showing that neck pain has been steadily increasing over the past two decades and is now second to back pain-- the most common musculoskeletal disorder.

Women are more likely than men to suffer from persistent neck pain. Particularly those who engage in repetitive tasks such as working at a computer keyboard. A recent study on women with neck pain found that specific strength training exercises led to significant prolonged relief of neck muscle pain, while general fitness training resulted in only a small amount of pain reduction.

Led by Gisela Sjøgaard and Lars L. Andersen of the National Research Centre for the Working Environment in Copenhagen, Denmark, researchers conducted a randomized controlled trial for which they recruited 94 women from seven workplaces in Copenhagen between September 2005 and March 2006. The work tasks performed by the women consisted of assembly line work and office work, with 79 percent of the participants using a keyboard for more than three-quarters of their working time.

Participants first answered a questionnaire about their pain and then underwent a clinical exam to confirm a diagnosis of trapezius myalgia (muscle pain in the trapezius muscle, which extends along the back of the neck). Participants were assigned to three intervention groups: those who did supervised specific strength training (SST) exercises for the neck and shoulder muscles, those who did high-intensity general fitness training (GFT) on a bicycle ergometer, and a control group that received health counseling but no physical training. Both exercise groups worked out for 20 minutes three times a week for 10 weeks.

The results showed that the GFT group showed a small decrease in neck muscle pain only immediately after exercise, while the SST group showed a marked decrease in pain over a prolonged training period and with a lasting effect after the training ended. "Thus specific strength training locally of the neck and shoulder muscles is the most beneficial treatment in women with chronic neck muscle pain," the authors state.

They conclude: "Based on the present results, supervised high-intensity dynamic strength training of the painful muscle 3 times a week for 20 minutes should be recommended in the treatment of trapezius myalgia."

Journal article: "Effect of Two Contrasting Types of Physical Exercise on Chronic Neck Muscle Pain," Lars L. Andersen, Michael Kjær, Karen Søgaard, Lone Hansen, Ann I. Kryger, Gisela Sjøgaard, Arthritis Care & Research, January 2008; 59:1; pp. 84-91.

The Secret of Happiness!!!

2008-01-19T19:24:00.000-08:00

In an aticle by Darshan Goswami, M.S., PE, he mentioned some very good points that I agree with on what it takes to be happy. Being happy is really a choice that we make. We decide if we want to be happy! We all strive for happiness in life, but like many, you probably think achievements such as education, marriage, kids, social status and financial status are the answers. Read on and let's see if you know the secret.

Studies of happiness in several countries have found that these achievements have little to do with your happiness. For millions of people, happiness has remained a rather elusive goal. They've tried to buy happiness.

They've sought it through materialistic and pleasurable activities such as buying a new car, house or going on vacation. But nothing has seemed to work. For most people these changes, new possessions or temporary pleasures, might work for a while but will eventually become part of the status quo, and their power to deliver happiness will fade.

Researchers now strongly believe that your brains is hard-wired in ways that, at least to some degree, determine just how happy you're going to be. Some psychologists believe happiness is genetic. Other scientists say they may have located an important area of the brain where happiness is generated. As powerful as these genetic predispositions may be, happiness is still partly within your control, says David Myers, PhD, the John Dirk Werkman Professor of Psychology at Hope College in Holland, Mich. "It's rather like our cholesterol level -- genetically influenced, yet also influenced by our habits and attitudes."

While these ideas are debated, you don’t have to wait to begin discovering happiness within yourself. Happiness comes from your social relationships, good family relationships, enjoyable work, fulfillment, high self-esteem, a sense that your life has meaning, and being involved with certain groups.

Your life is sprinkled with ample opportunities for discovering happiness. Search for the small things that give you a little laugh or a smile. Take time to be with your family and friends. In the long run, these are the treasures that will enhance your happiness, not some grand achievements that only give you a lift for a short while.

One way to steer your life toward happiness is simply to count your blessings. Happy people know that they don't get to be happy all the time. They can appreciate brief moments, little victories, small miracles, and the personal interactions that bring real happiness.

Research has proven that happy people live longer, are healthier, are more successful, enjoy more fulfilling relationships, earn more money, and are liked and respected more.

What is Happiness and How Do You Achieve It?

Happiness seems to be a selfish goal, but happiness doesn't depend upon who you are or what you have; it depends solely upon what you think. So start each day by thinking of all the things you have to be thankful for. Your future depends very largely on the thoughts you think today, so think positive thoughts of hope, confidence, love and success. You can be happy if you are a productive and useful member of society, share with others and help unselfishly.

Most experts agree that there are no shortcuts to happiness. Even the happy people do not experience joy twenty-four hours a day. A happy person can have a bad day but still experience pleasure in the small things in life. If you're not feeling happy today, fake it. In experiments, people who were manipulated to smile actually felt happier.

Don’t postpone happiness until you reach a certain goal, like getting a promotion or pay raise to go on vacation. Studies show that these effects are short-lived. Don’t focus on negative thoughts, consciously spend a few minutes every day thinking about the good things in your life like eating a balanced meal or getting enough rest. Practice this everyday and try to extend the time you spend on positive thoughts.

Everybody has their own characteristics that lead them to having happiness. Perhaps these discussions are atleast useful to provoke thoughts and reactions, which might help you to focus on what can be done to make your own life consistently happy.

Take time to meditate, or say a prayer, thanking almighty God for all you have. A spiritual dimension is an essential component of happiness.

Can Money Buy You Happiness?

A lot of people share a fairly common misconception. They believe that having lots of money can make you happy. Some even say that the more money you have, the happier you can be. Others believe that having money is not spiritually or socially acceptable, and that money is the root cause of all evil. Are any of these beliefs really true? To answer this question, begin by asking yourself what money means to you, and how do you treat it when you have it?

Depending on how it is used, money can create powerful, positive changes in the world. Having money allows us to function more easily in the world, it buys food, clothes, provides comfort in our lives and in the lives of others. However, attachment to money is based on fear and therefore creates insecurity.

The desire to have more money, and thereby feel more secure, never ends. Security can never come from money alone. Some of the people who have the most money are also the most insecure. Does this mean you must give up the desire to attain wealth?

Not necessarily.

In and of itself money is neither good nor bad. It is what we choose to do with money that determines if it will have a positive effect on others, society, the world, and ourselves. So, it cannot be said that money is essential for happiness. But, most people recognize that money is important in the 21st Century because it can give people comfort and freedoms.

How to Bring Happiness in Your Life

“Don't worry, be happy.” This sounds like such a simplistic phrase, but there is great power and wisdom in it. This tells us to focus on what we want rather than what we don’t want. When we focus on what we want, our actions take us nearer to our goals in life.

One way to guide your life toward happiness is simply to count your blessings. Dr. Myers points to research showing that people who pause each day to reflect on the positive aspects of their lives (for example, their health, friends, family, education, freedom) are more likely to experience positive feelings and happiness.

These are the principles I use to be happy. They work for me, and I hope they work for you:

1) Improve your relationships with friends and family – Happiness starts at home. Smile when you greet them, do things for them, don't allow them to get angry with you. Maintaining healthy loving relationships and friendships can promote happiness. Remember that love makes you beautiful.

2) Be an optimist - Optimism generates good feelings.

3) Develop a genuine smile and laugh a lot - Act happy - It works. Smiling makes you happy and the more you smile the more happy you become. We all like people who smile. It also makes us more attractive.

4) Pray - Become religious or spiritual - This only works if you believe in God. If you want to be happy then ask God to make you happy. Prayer helps you accomplish things.

5) Be generous and share with others - Give more than you receive because being generous will make you happy.

6) Treat time as a friend - Don't watch the clock.

7) Exercise your mind - Keep yourself busy with some new project or ideas.

8) Work your body - Exercise regularly. Studies show that exercise is an antidote for mild depression and anxiety. "Happy minds reside in sound bodies," says Dr. Myers.

9) Have fun in life - Keep cool under pressure.

10) Pursue achievable goals.

11) Have high confidence in yourself.

12) Respect the disadvantaged.

13) Age gracefully......yeah baby!!

14) Give compliments - Take every opportunity to be complimentary. It is just as easy to compliment someone as it is to put them down.

15) Be honest - With honesty comes openness. People respect honest and open minded people.

16) Keep an open mind - Most people seem to think that they know everything that they need to know. There's plenty of wisdom to go around.

17) Treat difficulties as challenges –Life's an adventure and every obstacle in life is one of its challenges. Treat life as a game. What fun would a game be if you could never lose?

Conclusion

Being happy is really a choice you make. Happiness is free. You can feel happiness, this very minute, if you so choose. Realize now that true happiness results from sharing generously of yourself, your mind, your emotion and your spirit, with all those who come in contact with you.

Be an optimist.

Do kind deeds for others unselfishly. Explore the deeper resources within you by praying to God from your heart. Through sincere prayer and mindful meditation you will attain the highest achievement in life - the discovery of your eternal happiness with God.

We need to set our goals wisely by developing happy-thought strategies and surrounding ourselves with encouraging and positive people.

Pursuing truth, wisdom and a virtuous life often brings happiness as a by-product. My ultimate goal is to bring happiness to all my clients, friends, family and all souls that come in contact with me. How can I possibly accomplish this?

Well, one way is....I will smile for you. I sincerely hope that after reading this message you will SMILE for me.

That will make both you and me happy!

This Bar or That Bar?

2007-10-23T18:43:00.000-07:00

Energy bars, granola bars, protein bars, snack bars, diet bars....whatever you call them, the bar that you should eat depends on what you want it to do for you. The calories, ingredients, fat grams, sugars, and vitamin values are so different that you need to know what to look for. Here are some hints....

For Fuel...Bars that are high in complex carbs and some fiber would be a good choice.

For Building Muscle...Bars that have 15-35 grams of high quality protein(whey, soy, casein, egg) would give your body what it needs to build and repair muscle fibers. Check the fat grams and make sure that it doesn't have more than 3 grams of saturated fat.

For Meal Replacement...Bars that not only have plenty of carbs, but have a sufficient amount of protein along with being low in fat. It should also have enough calories since you are using it as meal replacement.

For A Snack...Bars that are smaller and have less calories than a meal replacement bar. Watch out for the fats & sugars. Stay away from those that are made with high fructose corn syrup.

Tips for School Snacks

2007-10-06T07:22:00.000-07:00

With school back in session (and childhood obesity on the rise), you're probably rethinking what to pack in your child's lunch. Before you stock up, make sure you know which fruits and veggies you should always buy organic. Nutritious peaches, apples, nectarines, strawberries, pears, and grapes are popular with kids, but their soft skin means they absorb more pesticides. Buy these organic when you can.

Can't always afford (or find) organic? No worry. When organic isn't an option, there are plenty of lunchtime favorites that are low in pesticides, like bananas, pineapples, mangoes, and kiwis. Happy packing!!

Strength Training vs. Cardio

2007-09-28T20:35:00.000-07:00

In an IHRSA business report Patti Ghezzi mentioned how some exercise experts are kicking aerobic workouts to the curb.

Almost 40 years after Dr. Kenneth Cooper coined the term "aerobics," a concept that would later spawn a generation of spandex-clad cardio junkies, some trainers are steering their clients away from traditional cardio-intensive workouts and toward mostly strength moves.

The reasons: Many exercises that are good for the heart are hard on the joints. And cardio training without muscle conditioning leads to loss of muscle and bone density as well as fat, experts say.

Even Cooper now believes strength training is important. Some people -- those fighting aging and those with injuries -- benefit from more time on muscle conditioning than cardiovascular exercise, he said in an interview from his Texas clinic.

Cooper does not believe cardio is a bad habit altogether, but he believes that "if you go strictly muscular-skeletal conditioning, it's a major mistake." He said "you'll wear out."

Jim Karas, author of "The Cardio-Free Diet," believes cardio workouts overstress the body and work against those trying to lose weight.

Karas, who helped Diane Sawyer get svelte, experienced a revelation in the '80s when he was an aerobics instructor. He saw shocking amounts of excess flesh, even on those who came to class religiously. Then he looked in the sparsely populated weight room. "Everyone was so lean!" he said in an interview from his Chicago studio. Karas changed his approach and found he and his clients could keep weight off more easily with strength training rather than aerobics.

For those who love cardio workouts, Karas recommends no more than 30 minutes at a time, because of potential joint damage and his belief that cardio stimulates the appetite.

He favors "compound exercises" that combine upper and lower body moves and get the heart pumping. He said, "when people hear 'exercise,' I want them to think of strength training."

Meanwhile, Cooper, 76, suggests an ongoing shift to more strength work as you age. His advice is based on his experience. As he aged, he had endurance but he lacked strength. Therefore he started lifting weights. Some younger athletes need to shift away from cardio because of injuries, he said. "If your body starts breaking down, listen to it." I definitely agree.

Reaching for His Hand

2007-09-18T13:58:00.000-07:00

This world can be crazy. We keep crazy schedules, time flashes by right before our eyes, people can be selfish & mean to us, circumstances can roll over us, overwhelm us or threaten to drag us under. Yet no matter where we find ourselves, God is there with us. In any of these circumstances we may turn to Him, talk to Him, walk with Him, listen to Him and reach for His hand to carry us through it. God is our refuge and strength, a very present and well proven help in times of trouble. (Psalms 46:1)

You see, intimacy with God is like a peaceful island in the mist of an ocean of confusion. Whenever we reach for His hand and quiet our spirit to hear His voice, we find a place of refuge that this chaotic world can't take away. By the time that you seek God, He has already been reaching out to you. God wants intimacy with you way more that you desire intimacy with Him.

Do you want to be intimate with God? Well he wants to be intimate with you. How would you feel if you were in a relationship/married to someone who didn't spend time with you? When you love somebody, I believe that you try to spend as much time with them as possible....talking to them all day and all night-- running up your phone bill and constantly using up gas going to see them as much as you can. Well, God wants that type of relationship with you. You can put all of your worries, anxieties and concerns on Him because you are His personal concern. (1 Peter 5:7) Can't you give Him some more time? You will if you really love Him.

MSG...What You Might Not Know

2007-09-15T19:13:00.000-07:00

A silent killer that’s worse than alcohol, nicotine, and drugs is likely lurking in your kitchen cabinets and even your child’s school cafeteria. It’s monosodium glutamate (MSG), a flavor enhancer that’s known widely as an addition to Chinese food, but that’s actually added to thousands of the foods you eat.

Dr. Russell Blaylock, a board-certified neurosurgeon, describes MSG as a dangerous excitotoxin, and says that this toxin could be making you fat.

MSG is used in countless foods in your supermarket, local restaurants, school cafeterias, and more. Everything from soup, crackers and meats may contain it because MSG, as dangerous as it is, makes food taste good and it is dirt cheap, just like sugar.

Incredibly, even infant formulas and baby food contain this poison, even though babies and infants, who are four times more sensitive than adults to the toxic effects of this chemical, are the most at risk.

There are a couple of main reasons why MSG is one of the worst food additives on the market. First, as Dr. Blaylock, author of the highly recommended Excitotoxins: The Taste that Kills, says that MSG is an excitotoxin, which means that it overexcites your cells to the point of damage, acting as a poison. The second part of the equation is that MSG can be literally hidden in food labels, under names like broth, casein, hydrolyzed, autolyzed, and more, making it extremely difficult to identify.

MSG is also a probable cause contributing to the obesity epidemic. As the FDA continues to vouch for its safety, scientists have known that MSG causes obesity since the 1960s!

It is clearly not worth a few bites of tasty junk food to give your body the green light to produce visceral fat, the most dangerous type that surrounds your organs and increases your risk of heart attack, stroke, insomnia, type 2 diabetes, and more. Yet, that is exactly what you’re doing when you eat foods that contain MSG.

Eliminating MSG from your diet is a wise choice for everyone, including pregnant women. To do so, stick to natural, unprocessed foods. And, if you do eat processed foods, be on the lookout for the many hidden names for MSG on food labels. They include (but are far from limited to):

Gelatin
Hydrolyzed Vegetable Protein (HVP)
Yeast Extract
Malted Barley
Rice Syrup or Brown Rice Syrup

The dangers surrounding MSG are, perhaps, most concerning for new moms who are unable to breastfeed, and are looking for an alternative to the MSG-laden infant formulas on the market. Fortunately, women who are unable to breastfeed can make an extremely nutritious, MSG-free infant formula for their baby using raw milk.

Is Healthy Fast Food Any Better?

2007-09-09T10:20:00.000-07:00

Fast food restaurants are not in the business of serving organic, wholesome, nutrition-dense foods at dirt-cheap prices. But, that’s what you need if you’re aiming for optimal health. You may not necessarily get it dirt cheap, but you can eat healthy, even if you’re on a budget. If you figure out what you would spend on health care once your health has been neglected, eating organic suddenly seems like the least expensive option.

I do applaud fast food restaurants for their efforts to move their wares in a more healthy direction. However, they are still missing the mark.

Researchers have found that eating fast food just twice a week could double your chances of developing insulin resistance, which often leads to full-blown diabetes, while packing on 10 extra pounds.

Research by the University Hospital Hamburg-Eppendorf in Germany found so-called “healthy” fast food alternatives to have the same effect on the cardiovascular system as standard fast food meals.

Twenty-four healthy volunteers with an average age of 32 years, ate one of three fast food meals during one week, a different meal the second week, and the remaining meal the third week. The fast food meals consisted of:

1. Beef burger, fries, ketchup, lemon-flavored carbonated drink
2. Vegetarian burger, fries, ketchup, lemon-flavored carbonated drink
3. Vegetarian burger, salad, fruit, yogurt, orange juice

Surprisingly, according to lead investigator Dr. Tanja K. Rudolph, endothelial function was adversely affected within 2 to 4 hours after eating any of these three meals, with no statistically significant differences between them.

All three meals also had negative impact on other cardiovascular disease markers.

Endothelial cells line the inside of your blood vessels. These cells control blood flow by regulating the dilation of the blood vessels. When these endothelial cells are impaired, it can lead to high blood pressure or atherosclerosis (clogging of the arteries), which increases the risk of heart disease and stroke.

According to Dr. Rudolph, "You can not prevent the harmful effects of fast food to the vascular system if you only add 'healthy components.'”

The absolute best thing you can do for yourself and your family is to take control of your kitchen and the food being prepared in it. If you want to get or stay healthy, learning to prepare your own food is one of the best prescriptions out there. Is exchanging convenience for your health a “bargain”?

If you're thinking that you truly don't have the time to do this, don't miss my past blog, "Easy ways to Eat Better Even When You Don't Have the Time".

Easy Ways to Eat Better Even When You Don't Have the Time

2007-09-09T09:36:00.000-07:00

One of the biggest challenges to eating healthy is finding the time to do it. But while it may be tempting to justify your fast food lunches by saying you "just don’t have time to eat healthy," in the end you are only setting yourself up for a rocky road in the years to come. Don’t let time get the best of you. Once you read through the tips below you won’t be able to make any more excuses.

Cook in Large Batches

Whether you are cooking some grass-fed bison patties or making fermented vegetables, cooking large batches will assure that you have some left over for the next day. Almost anything you make can be stored (in glass containers) overnight and eaten the next day.

Leftovers from dinner can even be eaten for breakfast and in fact are likely to be a healthier choice than the typical American breakfast of cereal, toast, pancakes, bagels or doughnuts.

Eat about One-Third of Your Food Raw

There are valuable and sensitive micronutrients that are damaged when you heat foods. Cooking and processing food can destroy these micronutrients by altering their shape and chemical composition. Regular vegetable juicing will easily help you reach this goal of one-third raw food in your diet but you may need to set aside some time to juice regularly.

However, there are plenty of foods that can be eaten raw while on the go and that save you the time of cooking. Raw vegetables, raw seeds, raw nuts and raw dairy all fit into this category. You can also eat raw eggs. Raw, whole, organic eggs are a phenomenally inexpensive and incredible source of high-quality nutrients that many of us are deficient in, especially high-quality protein and fat. They are also one of the quickest foods to eat if you are short on time.

Prepare Your Lunch the Night Before

Many of my clients complain about how their morning is a very hectic time of day. Well, one way to cut down on things to do in the morning is to prepare your lunch the night before. This will also reduce the risk that you will neglect to prepare a lunch altogether and then decide to pick up some unhealthy junk food later in the day. It is much easier to eat healthy if you can grab your ready-made lunch from the refrigerator as you head out the door.

Don't Skip Breakfast

Studies have found that people who skip breakfast are over four times as likely to be obese than people who eat something in the morning.

Include the Most Nutritious Foods You Can

When you’re looking to save time, one strategy you may use is to combine two things into one, or "kill two birds with one stone." If you think of food as serving a purpose--to give you the maximum amount of healthy nutrition possible--and then cater your food choices to that purpose, you will save time. Only eat the most healthy, most high-quality foods around and don’t waste your time with inferior junk foods.

Rethink Your Priorities

If you are healthy it is easy to take your body for granted. Those who are sick, though, realize just how important their health is. But you don’t want to wait until your health goes away to realize that it is one of the most, if not the most, important aspects of life.

If your car breaks down, you can have it fixed. If a relationship fails, there are almost always more to come, but if your body breaks down you will have a hard time experiencing life as most would like. This is why nutrition and health should be a top priority in your life.

You must protect your body as you would any valuable possession, but the way to protect it isn’t with insurance or a lock and key. You must protect it by being proactive. Prevent the disease before they begin. Fortify your body with nutrients. Exercise to keep strong. If you feel you don’t have time for this sort of effort, then you may want to consider rethinking your priorities.

Overdue Clean Up!!

2007-09-09T08:48:00.000-07:00

I've got a quick question for you:

How many janitors do you have cleaning up for you?
Well, when it comes to your own body, you need millions of them! In fact, the more, the merrier. You see, antioxidants play the role of "janitor" in your body. They go around mopping up little scavenger molecules called free radicals, nasty little things bent on damaging your body's cells.

The problem is, with stress, less-than-perfect diets, environmental pollutants and your own body's metabolic processes, these janitors just can't keep up with the mess being created.

You may need to bring in some more janitorial help. Luckily, this fall's bountiful grape harvest & the great product ISAGENIX can easily add a few million more to your "employment" roster. So check out www.theba.isagenix.com and get yourself some more janitors to help you clean up.

Straddling The Fence

2007-09-08T21:09:00.000-07:00

Have you ever noticed times in your life when you started acting a little better(good) or acting a little worse(bad), that bad things(painful things) started happening to you? Well, that could be because you were straddling the fence. By that I mean that you were not committed to being totally good nor totally bad. You were a little of each.

Let me paint a picture..... how tall is the average fence? Guessing low, I would say about 4 feet. Now, imagine yourself straddling that fence. OUCH!!! I am pretty tall and if I were to straddle a fence that size, my feet wouldn't be touching the ground so I know that I would be in pain. But if I stopped straddling the fence and put both feet firmly on one side(the good side), I would no longer have that pain.

This is just something to think about when you are making choices in your everyday life. Are you committed to living the good-life that you were made to live or are you going to straddle the fence?

One Body, Many Parts

2007-08-23T11:54:00.000-07:00

The body is 1 unit, even though it is made up of many parts. Even though it has many parts, they all form 1 body. If the ear would say "since I am not the eye, I do not belong to the body," then the body would not function to the best of it's ability. If the whole body were an eye, where would the sense of hearing be? How would the body get around? If the whole body were an ear, how would you know where you were going and how would you get there? The eye cannot say to the hand, "I don't need you!" The feet cannot say to the head "I don't need you!"

God has arranged all the parts of the body exactly the way He wanted them to be and with their own purpose. Although, each body parts purpose is different, it is suppose to help the other body parts live out their purpose. Then the entire body can be SUCCESSFUL!!! There should be no division in the body and each body part should have EQUAL CONCERN for each other. If 1 part suffers, every part suffers with it. If 1 part is honored, then every part rejoices with it. (1 CORINTHIANS 12:12-26)

Have you been doing a good job of being concerned with the rest of your body parts?

Nutmeg

2007-08-21T10:53:00.000-07:00

Nutmeg is another spice that has a variety of healing properties and can be used in a wide range of dishes during the holidays and all year long. It is useful for:

Insomnia (nutmeg can produce drowsiness so it should be taken when you have a chance to relax or sleep)
Anxiety
Calming muscle spasms
Nausea and vomiting
Indigestion
Diarrhea
Joint pain and gout
Lowering blood pressure
Male infertility and impotence
Improving concentration
Increasing circulation
Lowering cholesterol
Toothaches (nutmeg oil)

** Please note that taking too much nutmeg can cause side effects such as nausea, hallucinations, swelling and shock.

Our Friend Ginger

2007-08-21T10:47:00.000-07:00

Ginger is another spice with a potent flavor that is great for warming your body and adding kick to foods. It’s medicinal properties include:

Soothes nausea and motion sickness
Relieves morning sickness
Anti-inflammatory properties
Eliminates intestinal gas
Relaxes and soothes the intestinal tract
Antioxidant properties
Relieves dizziness
Boosts the immune system
Protects against bacteria and fungi
Promotes cardiovascular health

Guidance

2007-08-17T20:36:00.000-07:00

Dancing With God

When I meditated on the word Guidance,
I kept seeing "dance" at the end of the word.
I remember reading that doing God's will is a lot like dancing.
When two people try to lead, nothing feels right.
The movement doesn't flow with the music,
and everything is quite uncomfortable and jerky.
When one person realizes this, and lets the other lead,
both bodies begin to flow with the music.
One gives gentle cues, perhaps with a nudge to the back
or by pressing lightly in one direction or another.
It's as if two become one body, moving beautifully.
The dance takes surrender, willingness,
and attentiveness from one person
and gentle guidance and skill from the other.

My eyes drew back to the word Guidance.
When I saw "G," I thought of God, followed by "u" and
"i." "God," "u," "i," and dance.
God, you, and I dance.
As I lowered my head, I became willing to trust
that I would get guidance about my life.
Once again, I became willing to let God lead.

My prayer for you today is that God's blessings
and mercies are upon you on this day and everyday.
May you abide in God, as God abides in you.

Dance together with God, trusting God to lead
and guide you through each season of your life.

What's in Your Water?

2007-08-16T16:18:00.000-07:00

PepsiCo Inc. has agreed to add the words “public water source” to their Aquafina water labels.

Pepsi’s Aquafina, and Coca-Cola Co.’s Dasani bottled waters, are both made of purified water from public reservoirs. Coca-Cola will post online consumer information about the quality control testing that goes into their bottled water, sometime near the end of summer, or early fall 2007.

Drinking pure water is one of the most important things you can do for your health. Especially when you drink it instead of sugary drinks like soda or juice. However, relying on bottled water to keep you hydrated is not the best answer.

You may be paying premium prices for bottled water, thinking it’s more pure than your local water supply. But the toll this takes on the environment, not to mention your pocketbook, is enormous. The fact that water is bottled is NOT an assurance of purity. In fact, about 40 percent of bottled water is regular tap water, which may or may not have received any additional treatment.

The metal antimony (a silvery white metal of medium hardness) has been found in many commercially bottled water brands. The amount of antimony leeching into the water you're drinking depends on the manufacturer, and can vary greatly. One study that looked at 63 brands of bottled water produced in Europe and Canada, found concentrations of antimony that were more than 100 times the typical level found in clean groundwater (2 parts per trillion). It also found that the longer a bottle of water sits on a shelf -- in a grocery store or your refrigerator – the greater the dose of antimony present.

After letting bottled water samples sit for six months on a shelf at normal room temperatures, the concentration of antimony exploded by 90 percent among European brands, and 19 percent in Canadian brands. The biggest offenders were packaged in polyethylene terephthalate (PET) containers. It is believed that the amount of antimony leeching from these PET bottles differs based on exposure to sunlight, higher temperatures, and varying pH levels.

Most municipal tap water, though generally far from pure, must also adhere to stricter purity standards than the bottled water industry. In one study, a third of more than 100 bottled water brands tested for contaminants were found to contain chemicals like arsenic and carcinogenic compounds, at levels exceeding state or industry standards. Additionally, fluoride (a highly toxic bone poison that should be avoided at all costs) is usually present in both tap water and filtered bottled water.

Do not make the mistake of thinking you can tell if your water is safe or not by the way it looks, tastes, or smells. Some contaminants in water are so harmful they’re measured in “parts per million.” This means that just a drop of these poisons added to several gallons of water can be harmful to your health.

Keep in mind also that installing a filter to purify your drinking water alone may not be enough. Since your skin absorbs both water and chemicals, you could still be exposing yourself to contaminations when you:

Shower or bathe
Wash your hands
Wash laundry
Rinse fruits and vegetables
Wash dishes, glasses, and other utensils

You can further limit your exposure to these dangerous plastic (and other) chemicals by filtering all of the water you and your family use on a daily basis.

Your Healthiest Options

Your best bet for ensuring good health, and protecting the environment, is to filter your own water at home using a reverse osmosis filter. Avoid drinking unfiltered tap water, as chlorine and fluoride (which are added to most municipal water supplies) are toxic chemicals that should not be consumed in large quantities.

In the meantime, PLEASE avoid bottled water for all the reasons described above. Clearly the best long term option for you and the planet is to effectively filter your water.

How Do I Avoid Overeating?

2007-08-15T21:06:00.000-07:00

With Thanksgiving just around the corner and the Christmas and Hanukkah season soon after, this is the time of year when sticking to a healthy diet can be very challenging. These tips will help you to avoid overdoing it, even in the midst of Thanksgiving leftovers, Christmas cookies and sugarcoated candies, and make sure that you enjoy all that the holiday season has to offer without your waistline having to suffer.

DON'T STARVE YOURSELF

The number-one rule to avoid holiday overeating is to make sure you eat enough. This is not the time to start restricting your calories to the point where you’re so hungry that even your great aunt’s fruitcake starts to look good.

The trick is to eat small meals or snacks frequently throughout the day. This way, you won’t ever really feel hungry, and you’ll be able to resist all those grains and high-sugar foods that will sabotage your healthy diet.

Fill up on all the nutritious foods, like healthy meat, milk, cheese, vegetables, coconut or some berries, so that you won’t feel that you’re missing out.

BUY A SPECIAL HOLIDAY OUTFIT

This tip can work for both men and women. Whether you decide to indulge in a new blouse, dress or a special shirt and tie, purchase something that you are really looking forward to wearing and that you feel good about.

When you feel good about yourself on the outside, it will help you to respect yourself from the inside and you’ll be less inclined to reach for the pumpkin pie.

GET SOME FRESH AIR

Taking a quick walk outside will not only give you a quick burst of energy, it will also take your mind off of food. By the time you come back inside, you’ll feel invigorated and your food cravings will likely be diminished.

Taking a walk after dinner is also a great idea. Moving around will help your meal to digest and reduce your chance of becoming sluggish or tired.

MAKE SOME NUTRITIOUS DISHES

With a little creativity you can create healthy holiday foods that taste great and will fit right in with the traditional fare. Some basic changes can make your holiday meals much more nutritious. Instead of potatoes and bread, have a variety of healthy vegetable side dishes. If you must have potatoes, use sweet potatoes or even mashed cauliflower. And, make sure that you choose healthy meat that is not filled with antibiotics and hormones.

DEAL WITH YOUR EMOTIONS

Many of your food cravings have nothing to do with physical cravings and are actually emotionally based. You may associate certain holiday foods with the comfort of your childhood and be tempted to overeat them to try and regain that sense of comfort. Also, the stress of the holidays may be behind your overeating.

REALIZE IT'S JUST ANOTHER MEAL

Focus on the real meaning of the holidays and you’ll quickly see that family and friends are at the center. Take advantage of this time with your loved ones, and look forward to talking and being with those who you care about, rather than focusing on food.

Your perceptions will have a great impact. If you think that you should eat a lot just because it is Thanksgiving or Christmas, then you probably will. However, if you look at it as though it is just another meal, then it will be easier to keep your eating habits under control.

Benefits of Cinnamon

2007-08-15T20:43:00.000-07:00

The sweet and spicy flavor of cinnamon has been used by many different cultures for its medicinal properties for thousands of years.

One of the most talked about benefits of cinnamon relates to type 2 diabetes. A study published in the journal Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL cholesterol, and total cholesterol levels among this group.

Cinnamon’s other benefits include:

Supports digestive function
Constricts and tones tissues
Relieves congestion
Relieves pain and stiffness of muscles and joints
Relieves menstrual discomfort
Blood-thinning compounds that stimulate circulation
Anti-inflammatory compounds that may relieve arthritis
Helps prevent urinary tract infections, tooth decay and gum disease
It’s a powerful anti-microbial agent that can kill E. coli and other bacteria.

While there are many benefits to be had by adding spices to your diet, don't forget that these foods should not be taken every day or you run the risk of developing an allergy to them. Spices should not be looked at as a "cure" for your health problems, only by addressing the underlying causes of illness with a healthy diet and lifestyle will you be able to achieve optimum health.

Train to Win the Prize!

2007-07-06T06:42:00.000-07:00

Do you not know that in a race all runners run, but only one gets the prize? Everyone who competes goes into strict training. They do it to get a crown that will NOT last; but we do it to get a crown that will last FOREVER! I do not run like a man running aimlessly; I do not fight like a man beating the air-- I beat my body and make it my slave so that after I have talked to others, I myself will not be disqualified for the prize. (1 Corinthians 9:24-27)

Flu Shot While Pumped

2007-07-03T15:51:00.000-07:00

Researchers have found that mild exercise before getting a flu shot might make the vaccine more effective. A small study found that lifting weights before a vaccination increased antibody response in women, while reducing it in men.

In men, cell-mediated response (the activation of white blood cells and other kinds of cellular defenses) was increased. The study suggest that exercise increases the number of the immune cells that arrive at the muscle tissue, which increases activity in the lymph nodes, leading to a more efficient immune response. Check it out for yourself.

Ever get cramps?

2007-07-03T15:42:00.000-07:00

Do you ever get cramps? Well, this might be a something that you want to try. An old-time remedy is yellow mustard. No, you don't rub it on the area, you eat it. People have reported using this method to stop leg cramps, especially in the middle of the night. Some people reported keeping little packets of this on their nightstand specifically for this reason. If mustard doesn't agree with you, then you may want to look into B vitamins, magnesium, pickle juice or go to a specialist.

Is Sexy Back?

2007-05-28T19:52:00.000-07:00

Is sexy back, or is being sexy hurting your back?

For all of you women who feel that you have to wear high heels to look sexy--listen up. High heels may cause you to look and feel powerful, confident, sexy and beautiful right now; but they are also causing pediatric problems. These problems can cause you to be an unsexy, unattractive cripple.

I know that there are numerous other reasons that you wear high heels. They make you appear taller and thinner. They make your legs look skinnier and longer. They make your butt look more lifted, and the swaying of your hips makes you feel more sexy, seductive and attractive to men. Boy you've got that right-- we are visual creatures!! But, how often are you wearing them and do you know the long term effects these high heels are having on your body?

They can injure tendons in your feet when worn over long periods of time. They cause muscular imbalances and postural problems. They shorten your calves making you vunerable to athritis and knee problems. When your hips become misaligned it causes back problems along with many others. Whenever imbalances occur in your body and you are compensating to alleviate pain, your entire body is open to injury.

Many women think that the statement they make by wearing high heels outweight the risk. Here are some options for those of you who don't want to be in a wheelchair or using a walker years from know saying "girl, I used to be a sexy thing a few years ago, now I can barely walk"......

There are plenty of pointy flats or ballerina flats that would look sexy with jeans or dresses. A small stacked heel with foot and arch support would be another choice. The main thing that I would suggest doing is to counter wearing the high heels with flats and laceup tennis shoes and wear the high heels like dessert-- only on special occasions!! If you feel that you have to wear high heels to dinner, wear tennis shoes the next day and stretch your calves alot. If you need to wear high heels to work, take them off as much as you can after you get there. Remember, now a days, women are excelling in the world based on their brains and skills. Men like that about women too.

I guess now you have a choice to make. How long do you want to be sexy?

The Fountain of Youth

2007-05-28T17:41:00.000-07:00

So many times I have had older people say to me "isn't it too late for me to build muscle?" My answer has always been no, it is not too late. Strength training will actually reverse or slow down the aging process-- it's the fountain of youth. I actually have a few clients who are older than 70 years old and they have excellent strength and good definition. I even have one who is over 80. For all of you who think that I only train good looking women, these clients that I'm referring to are "STUDS"!

Research not only shows that resistance training increases muscle strength and function, but it also affects the gene expression of older muscles--essentially turning back the clock on muscle aging. Genes hold the instructions for which the body manufactures fats, proteins and enzymes. Most older muscle tissue reported to have impaired functioning in mitochondria-- structures within cells that produce energy for cells through respiration.

The studies showed that this impairment in these older muscles was reversible after months of strength training. The gene expression profile in their muscles showed a more youthful appearance.

Therefore, all of you young "whipper snappers" better get to lifting!!

BA

Pre/Post Natal Workouts

2007-05-23T22:51:00.000-07:00

It's me again. Today I will be talking to you about Pre/Post Natal Workouts. I have trained numerous clients during and after their pregnancies. They know that working out prior to delivery will make their delivery easier, while it will also make their recovery back to their pre-pregnancy body happen much faster. Although, there are some precautions that must be taken when working out while pregnant because a woman's body goes through numerous changes during this time.

As the womans womb grows, her abdominal muscles are stretched and seperated. This process changes a womans gait, center of gravity and normal movement patterns. Her heart rate increases as well as her body temperature, so she should avoid working out in extremely hot weather. The relaxin levels within her body may increase up to 10 times causing laxity in the connective tissues. This reduces joint stability and strength in the lumbar spine. She should never exercise to the point of exhaustion or breathlessness because this is a sign that she nor her baby can get the oxygen that they need. She should take frequent breaks and drink plenty of fluids. The list goes on, and sometimes their are more restriction depending on the individual.

Once the baby is born, the mother tends to be fatigued and have a variety of emotional moods due to the pregnancy and the long days. I'm not sure how this is any different than other times because some of my clients act like this without recently having a baby. Alot of mothers freakout about gaining on too much weight during pregnancy, but weight gain is normal and healthy. Plus, the primary focus should not be on her weight, it should be on making sure that she is getting in enough good nutritional foods for her and her baby.

The time period for when a post natal mom can return to exercise varies with each individual. Eventhough relaxin production ceases towards the end of the pregnancy, its effects can still be seen for up to five months after birth. With regard to breast feeding, studies have reported that babies have been refusing milk right after workouts. Therefore it would seem logical to breastfeed right before a workout.

Due to the postural changes and musclar imbalances that have occured, the focus of the workouts should be on core stablization and working the transversus abdominis. See you next time!!!

Skinny People vs. Fat People

2007-05-21T12:08:00.000-07:00

We've all heard the sayings "you are what you eat" and "it's what's on the inside that counts". Well, listen to this. Fat (active people) may be healthier than their skinny (inactive) colleagues.

I am a TOP PERSONAL TRAINER in ATLANTA and have had skinny clients whose bodyfat I have tested that were obese. These people thought that just because they looked skinny that they were healthy and fit. They were eating and drinking whatever they wanted to and did not exercise because they looked skinny. They thought that the numbers on their scale were a good indicator or their health. Needless to say, they were in shock. Sedentary people are at much higher risk of mortality and heart problems than obese active people.

Some doctors believe that internal fat surrounding vital organs like the heart, pancreas and liver could be more dangerous than the visible fat seen near the surface of people's skin.

Therefore my friends, don't rely on how skinny you look or what the scale says to be the sole indicator in determining how healthy you are. Try to eat healthy, exercise consistently and have your bodyfat tested frequently to get a better indication of your health.

Are you healthy? Take the time to find out. Contact me at brett@brettthebodyarchitect.com

Brett