Mind Over Matter

Drown out the Stress!!

The Sanskirt word Mantra means “to cross the mind”. So a word or short phrase (in plain English), repeated again and again will redirect your thoughts from the source of your stress to something positive. According to Mark Fenske, neuroscienctist “Focusing on a Mantra can reduce activity in the brain structures associated with negative emotion, which in turn affect your autonomic nervous system. As a result the heart rate will slow and lower the stress response.”

It's simple, just mind over matter!!

How do I find my Mantra??

• Ask yourself “what is my purpose (are you trying to get in shape or stay focused at work??)

It is good for a Mantra to be result oriented

• Address a long term goal so you can use it over time and really become in tune with it

Here are some tips to make it better:

1^st Avoid the word not or other language that can be interpreted as negative by your subconscious.

Example: I am strong rather than I am not weak

2^nd Assume the best of yourself!!

Example: I am healthy rather than I will try to be healthy

3^rd Pick a phrase that has a nice rhythm to create a drumbeat that can be almost hypnotic.

Song lyrics can be very useful!!

Embrace your Mantra, and drown out the stress!!

Don't need Strength Training?

Have you ever said I don't need strength training; I do cardio everyday?? Well your I hate to say your wrong, but if you are trying to lose inches, here is the skinny.... Research shows that doing only cardio can actually make you more hungry! Mix it up, add some strength training to your routine, this will not only help keep your appetite in check but also help you burn more calories!!

Did you know that for every pound of new muscle you will burn 60 more calories a day??

Go Fish!

Weight loss benefits of Fish. Did you know that 4 grams of concentrated fish oil daily can increase muscle mass and reduce body fat?

“The fish oil and omega-3 fatty acids reduce inflammation and levels of the stress hormone cortisol, both of which can cause you body to hang on to unwanted fat” says Eric Noreen, PhD.

It's a smart choice is to eat fish at least once a week, you can also use fish-oil supplement to be sure you are getting enough; but remember to always check with your physician before you begin taking any supplements.

Caught in a plateau??

These simple steps can overcome your weight loss plateau!!

• Give yourself a couple days rest
• Bump up your calorie intake by 10%
• Caution: Only do this for 1-3 days!!

When you are losing weight your body naturally produces hormones that increase your appetite and store more fat. This is a survival instinct designed to help you conserve fuel during times of famine. Out smart your body by eating a little more and resting; this should get you metabolism moving again!!

Fitness during Pregnancy

The exertion of labor has sometimes been compared to running a marathon race. Your state of fitness and the steps you take to condition in preparation for your “event” will keep your energy levels high will playing a major role in how well you do during labor. Strength training strengthens and tones your muscles, building the stamina you will need during labor and delivery. In addition to weight training, many women find Pilates exercise to be an excellent form of exercise both during and after their pregnancy. Pilates and pregnancy go together so well because Pilates improves range of motion, flexibility, posture, and abdominal strength while decreasing back, neck and joint pain; creating a more comfortable pregnancy and delivery. Another great reason to do Pilates in pregnancy is that Pilates is very adaptable. Most Pilate’s exercises can be modified as your body and abilities change. The modifications help you keep the intent of the exercise, but adjust the form to work for your body. Following exercise and nutrition, massage is the next step in a happy, healthy pregnancy or “training” plan. Massage helps the expectant mother by easing the load on the heart and keeping the blood pressure in check, improving the lymphatic and circulatory systems to help decrease varicose veins, relieve depression, anxiety,  and balance hormonal changes. Massage also remedies many of the normal discomforts experienced during pregnancy such as backaches, stiff neck, leg cramps, headaches, edema, round ligament pain, sciatica, and swelling of the ankles and feet. Benefits of massage during pregnancy go far beyond what you may expect. Even the uncomplicated pregnancy is physically demanding, taking the proper steps will allow you to remain strong and fit so you can enjoy this special time.

Munchies At the Movies?

As we try to become a more health conscious nation, we demand healthy snack options in school and to know what we are eating in restaurants, but  Movie Theater Concession Stand owners are arguing against a proposed federal mandate requiring the display of nutrition information for their munchies. Is that because people would not buy anymore?

Information is empowerment!! You go to the movies and order your large popcorn without giving it to much thought but avoid the candy because candy is bad for you… Did you realize that bucket of popcorn has about 1500 calories, forget the Coca-Cola (353 Calories), nachos with cheese (1101 calories) or anything else you  may snack on while during the flick!! That is more calories than you would eat in 5 slices of pizza (average size with regular crust) or three Big Macs from McDonalds!

So you have watched your intake all week, done you exercise, and decide to allow yourself a little slack at the movies and you go for the Reese’s pieces (1200 calories), you may want to reconsider… Unfortunately we may not realize that the snacks we are paying WAY too much) for have (don’t even get me started on the prices), WAY more calories than most realize.

Again, information is empowerment, if you want that popcorn, at least you know what you are eating!

Check out the break down some movie theater favorites:

Large Buttered Popcorn (20 cups): 1500 calories, 116g fat, 90g carbs
Hot Dog (1 dog with bun): 305 calories, 4.5g fat, 23g carbs
Nachos with Cheese (large, 4 oz): 1101 calories, 59g fat, 131.5g carbs
Soft Pretzel (large): 483 calories, 4.5g fat, 99g carbs
Cotton Candy (2.5 oz): 300 calories, 0g fat, 74g carbs
Junior Mints (3 oz): 320 calories, 5g fat, 68g carbs
There's lots more, so read more
Milk Duds (3 oz): 340 calories, 12g fat, 56g carbs
Sno-Caps (3.1 oz): 360 calories, 16g fat, 60g carbs
Raisinets (3.5 oz): 380 calories, 16g fat, 64g carbs
Gummi Bears (4 oz): 390 calories, 0g fat, 90g carbs
Goobers (3.5 oz): 525 calories, 35g fat, 55g carbs
Twizzlers (6 oz): 600 calories, 4g fat, 136g carbs
M&M's (5.3 oz): 735 calories, 31.5g fat, 105g carbs
Skittles (6.75 oz): 765 calories, 9g fat, 166.5g carbs
Reese's Pieces (8 oz): 1200 calories, 60g fat, 138g carbs
Starburst (24 pieces): 480 calories, 10.5g fat, 99g carbs
Coca-Cola with ice (large, 3 pints, 18.9 fl oz): 353 calories, 0g fat, 88.4g carbs

Exfoliation??

Exfoliation is considered one of the most important techniques that you can perform on your skin to resolve many skin problems as well as to achieve healthy and glowing skin. Proper exfoliation will provide instantly smooth the skin; as you rid the skin of the surface dry skin cells, you create a smoother appearance.

What Skin Care Problems Does Exfoliation Resolve?

Blemished skin.

Post-breakout red/dark marks

Clogged pores

Hyperpigmentation (brown/dark spot)

Dry skin

Aging  

The skin's natural exfoliation process slows as the skin ages, resulting in an accumulation of dry skin cells. As you increase your exfoliation, you are tricking the skin into acting young again.

Fat is not Fate

You watch your brother shovel pizza three times a day and never gains a pound, while you watch your carbs, calories, and sweets and still haven’t lost an ounce. He must have a fast metabolism, you decide, while you seem to be cursed with a slow metabolism. Should you throw in the towel and forget about dieting?

No!  Your  metabolism  may be slow, but it’s not all your genes’ fault. And being fat is not your fate. Everyone -- no matter how old, overweight, or out of shape -- has the power to increase his metabolism.

Here’s how:

 To  increase your metabolism -- and keep it humming -- practice the following habits:

·         Build some brawn. Putting on just 5 to 10 pounds of lean muscle  will rev up your resting metabolism  by roughly 100 calories, each and every day 

·         Burn, baby, burn. Maximize the calories you burn after exercise by integrating high intensity intervals into your workout. Alternate 3 minutes of moderate intensity excersice with 30 seconds of all-out effort. You’ll burn another 100 to 200 calories this way, 

·         Hit the sack. Skimping on sleep can alter your metabolism, lack of sleep can decrease the number of calories your body burns just resting -- performing the basic necessities of life, like pumping blood, breathing and repairing damaged tissues. The rate of calories your body burns at rest represents about 60% to 75% of your total daily calorie burning, which makes slowing it through lack of sleep a serious roadblock to weight loss. 

·         Eat often. Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. … But eat right. Frequent eating doesn’t mean snacking, or munching mindlessly, make each mini-meal complete -- with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism

·         The straight-up truth. As for other much-hyped metabolism boosters like green tea, caffeine, and hot peppers, it seems you’re better off focusing your weight loss efforts elsewhere. A compound in green tea called ECGC and Capsaicin found in hot peppers has been shown to elevate metabolism by a small amount, but it’s not enough to make a difference in weight. Studies on caffeine  and its weight effects have had mixed results.

·         Let’s get physical. Never sit when you can stand, or stand still when you can walk. Thanks to desk jobs, family commitments, and a great lineup of must-see TV shows, most of us move less at ages 30, 40, and beyond than we did during our teens and  twenties. Regular periods of movement -- whether it’s a trip to the office water cooler or a stroll around the block after lunch -- nudges a sluggish metabolism into gear, lifting your spirits and shedding excess fat. 

Eat Better and Keep it Simple

People think eating right has to be difficult or that everything healthy has to taste like cardboard. Not true! Need more fruits and veggies? You can start your day with 2 servings of fruit in just an 8 ounce glass of orange juice. You will get a full day supply of Vitamin C, as much potassium as a medium banna and a good source of folate and thiamin. Great deal for 120 calories!! To make  a great deal even better Tropicana has a great program going with their Juicy Rewards. Just go to Tropicana.com and enter in the code on the container and you can save on things to keep the family active like running shoes or trips to the zoo.

Need to reduce saturated fat? Make a simple substitution of soft spread margarines like Promise or I Can’t Believe it’s not butter. You will reduce Saturated fat by about 70%, eliminate hydrogenated oil which means no trans fat, and they are made from healthy oils like soybean and canola oil.

Look for new ways to make old favorites nutrition friendly!! Here is a great Cranberry Cereal Bars,
recipe, they are like a Rice Krispy Treat but healthier! http://www.promisehealthyheart.com/Recipes/9378/1/Cranberry-Cereal-Bars.aspx

Check out http://www.cookinglight.com/eating-smart/nutrition-101/healthy-food-choices-00412000067646/ for some more Simple tips to eat Healthier!!



BE Well

Hide and seek with Sugar

Hidden Sugar in our foods means extra pounds each year!! Cutting back on the sweets is only part of the battle; sugar is hiding in much of what we eat and drink every day.

How much sugar do you really consume, ready for a little experiment? Grab a bag of sugar, a measuring spoon, a plate and a can of regular soda. ? Now locate the sugar listing on the soda's nutrition label (approximately 40 grams). Then, dump one teaspoon of sugar onto the plate. Repeat this nine more times. Do you know what you have, besides a mess? The same amount of sugar in one 12-ounce can of soda! Would you ever want  to eat that? Four grams of sugar equals one teaspoon. Do the math. That innocent can of soda contains 10 teaspoons of sugar and 160 empty calories.

Even if you don’t drink regular soda, the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day. That sugar alone adds up almost 500 extra calories—about 25% of the average person's caloric intake. WOW!

Less is More
So how much should you limit your sugar intake? Several health organizations, including the American Heart Association, suggest that added sugar should be limited to no more than 6-7 percent of your total calories. This does not include naturally occurring sugars found in fruits (fructose) and dairy products (lactose). The chart below lists the maximum recommended daily sugar intake based on various calorie levels. So what does that really mean… heck out the chart below

Daily Calorie Intake	Grams of Sugar	Teaspoons
1,200	21	5
1,500	26	6
1,800	31	7
2,100	36	9
2,400	42	10
2,700	47	12

 

Reading Labels
It can be confusing to try to find out how much added sugar a food contains. The sugar listing on a Nutrition Facts label lumps all sugars together, including naturally-occurring milk and fruit sugars, which can be deceiving. This explains why, according to the label,  one cup of milk has 11 grams of sugar even though it doesn't contain any sugar “added” to it.

To determine how much sugar has been added to a food product, follow these two tips:

• Read the ingredients list. Learn to identify terms that mean added sugars, including the usual suspects sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, and turbinado sugar, to name a few
• But then it can get a little tricky!!! Look out for words that end in "ose"
• Even More tricky are the "ols" which are sugar alcohols.

So you have sworn off the soda, Beware of Spaghetti Sauce, Salad Dressing, Bread, “Reduced Fat” version of anything, Ketchup, and of course fast food!!

How much sugar have you had today??

Shaun Mullan, CMT

Today, March 1^st is the beginning of National Nutrition Month, sponsored by the ADA. The goals are simple; health care and Wellness professionals will be raising awareness of informed food choices, good eating habits and exercise.

The theme for 2011 is “Eating With Color”. How can you do this? Include a variety of color to your diet, you have tons of options. Choose a fruit, vegetable, protein, grain and dairy! When you prepare dinner tonight include food of different colors on your plate. Mix and match them, and vary from day to day!             Shaun Mullan, CMT

Shoveling without Back Pain

First you need a good quality, lightweight snow shovel that fits your body. Using the incorrect shovel will cause more strain on the body than necessary.

When it comes to protecting your back while shoveling, make sure you keep your back straight. Don’t round your back or fully flex forward. Rounding the back while lifting snow will put too much pressure on the lower back. What you should do is brace your back by slightly contracting your abdominal muscles (core) whenever you lift up the snow. Use the flexibility in your hips (hinge at the hips not the back) to squat down to protect the back. You can practice squatting properly by standing face forward, close to a wall and squatting down. The only way you will be able to squat down is with a straight back and you will have to hinge at the hips.

A big part of not hurting your back while shoveling is to follow a preventative or preparation program program before you go out, to ensure your body is ready!! If you do not feel that you are healthy enough to shovel safely DON'T, paying the neighborhood kids may be a better idea. When it is time to brave the snow take your time, small scoops of snow will put less strain on the body and let the shovel do the work. Remember squat to lift with you knees, NOT your back!!!

Happy Shoveling!!
Shaun Mullan, CMT

Check these few “Shovel Stretches” as well!!
http://www.fitsugar.com/Stretches-Relieve-Lower-Back-Pain-From-Shoveling-Snow-6909001
http://www.fitsugar.com/Stretches-Relieve-Shoulder-Pain-From-Shoveling-Snow-7433671

Migraine Pain?

The agonizing pain associated with the migraines has been reported for centuries and is still poorly understood. Early cultures thought migraines were a curse from the gods, since the late 1600's migraines have been associated with vascular abnormalities and treatments have varied over the course of history to include such things as tying a clay crocodile to the head with linen inscribed with the names of the gods (ancient Egypt, approximately 1200 BC) to dripping coca juice containing cocaine into an incision in the scalp (ancient Incas) to willow bark extract (Native Americans). As studies and modern medicine progressed migraines are typically treated with over the counter or prescription medications. However, improper or prolonged use of medications can actually perpetuate the pain.

More recent studies have shown numbers as high as 93.9 percent of the migraine suffers have similar trigger points with referred pain patterns that reproduced the their migraine pain and other symptoms. The research studies have also discovered that the longer the history of migraines and the more frequent the attacks, the greater the number of trigger points the person had in their muscles.

Massage by a qualified, trained massage therapist can address a multitude of problems that may contribute to migraine pain from stress, tmj and trigger points in the muscle. Massage coupled with an in-depth look into lifestyle habits and environmental causes can allow you to control, decrease the duration or intensity of pain (even eliminate the migraine) and decrease dependance on pain medication.

So if you are suffering from migraines try massage... it can't hurt and think you will be pleasantly surprised with the results or we could always try tying a clay crocodile to your head!!

Good Eats

If you are looking to jazz up your burger and make it a but healthier, this recipe for Gorgonzola Burgers with Cucumber-Yogurt Sauce (courtesy of Shape Magazine) will not disappoint. I know from my pics this juicy, decadent burger looks like you should hitting the nearest treadmill but the burger (minus the bun) with a quarter cup of cucumber-yogurt sauce is only 292 calories with a whooping 26 grams of protein. That’s a third of your daily protein requirement! A healthy burger that tastes good is hard to find so go ahead and enjoy with or without the bun. Either way its yummy delicious!



Trish Eller, MS
Fitness Trainer

Nauseous during a workout?

Sometimes we are so psyched about our workout that we hit it hard, then end up feeling nauseous and possibly throwing up during it. This is typically caused from doing too much too quickly, eating immediately before a workout or not eating at all. When you feel your tummy begin to churn the best thing to is find the nearest bench or chair and take a seat. Once seated, place your elbows on your knees and lean forward, hanging your head between your legs. Begin to breath deeply through your nose increasing blood flow to your brain and try to relax your body until the feeling passes. Once the feeling passes take small sips of water and decide whether you want to finish your workout at a lower intensity or head home. Next time around be sure to adjust your eating habits and if you are new to working out, ease into your challenging routine so you can prevent this nauseous feeling from creeping up again. If, after a week, you continue to feel sick during your workouts even after you have made these changes, consider seeing your doctor to make sure everything checks out ok.

Plyometric playlist

The other day I wrote a post about the role plyometrics play in creating a more intense workout and gave you an idea of how to incorporate plyometrics into your workout to maximize results. Well I thinking you may need some motivational music during your plyometric drills to inspire you to jump higher, further, faster….so I created a plyometric playlist. Warning: many of these songs may have the word “jump” in them (a lot) and every time you hear that word, I want you to kick it into high gear, and squeeze out every last bit of juice you got. Now go, get off the ground!!
Plyometric Playlist - I hope this makes you chuckle….

• Get Ready to Bounce: Brooklyn Bounce
• Apache: The Sugarhill Gang
• Jump: Van Halen
• Rock that Body: Black Eyed Peas
• Jump (For My Love): The Pointer Sisters
• Push It: Salt-N-Peppa
• Jumpin’, Jumpin’: Destiny’s Child
• Jump: Kriss Kross
• Go! (Jump In! Remix): Jupiter Rising
• Jump Around: House of Pain
• Jump: Flo Rida
• Jump: Madonna

Jump into plyometrics

Plyometrics (leaping, jumping, skipping, or explosive movements) burns calories and builds muscle quickly. Working against gravity increases the load and jumping incorporates a variety of muscle fibers making your workout more intense. You can add some plyometric drills immediately after an exercise that works the same muscle group to power up your muscle fibers and use up any gas left in the tank. Here are a few examples of exercises you can put together in your next workout….

• Squats followed by box jumps or squat jumps
• Lunges followed by jumping lunges
• Lateral lunges followed by lateral leaps (aka speed skaters)
• Deadlifts followed by lateral cone hops or lateral box shuffle
• Plyometric pushup (pic below, one of my faves)

Some other plyometric exercises include: power skipping, backward power skipping, broad jump or long jump,  tuck jumps, star jumps, side to side hops or front to back hops (these can be done with one leg or two). The possibilities are endless, think outside the box!

Running indoors these days?

If the winter weather has you running indoors on the treadmill be sure to compensate for the lack of wind resistance by setting the treadmill to a 1 or 2 percent incline. You can also simulate downhill running by lowering the treadmill to a negative incline and replicate the ups and downs of rolling hills by adjusting the speed and incline settings. Playing with the features and settings on the treadmill to mimic an outdoor run will work different muscles in your legs making you stronger and better prepared for when you take your workout outside again.

How do you feel about Chiropractors?

One of the hardest questions people ask me, is how I feel about chiropractors. As a massage therapist I practice soft tissue manipulation to treat and heal the body. It is a very controversial question for me, how do I feel about chiropractors?

A good chiropractor may help to restore you health, whereas a bad one may ruin it! You need to be sure that you are seeking out the right professional that has your best interest in mind and not someone just looking for a repeat patient. If your chiropractor relies on spinal manipulation to cure everything, you may want to considered getting the opinion of another practitioner. There is no scientific rationale for adjusting the spine regularly when there are no symptoms. When a chiropractor uses such an approach, there is reason to be concerned about the validity of the advise being offered. When it come to chiropractic care be selective, just as you would when choosing a physician, dentist or body work practitioner. Do your research and be sure that you are comfortable with your treatment plan! If you have doubt or a unfamiliar with a treatment being recommended, follow your gut, and get a second opinion!

Chiropractic Treatment Program Questions

Questions to ask about the specific chiropractic treatment for back pain, neck pain or other symptoms may include the following:

• What is the chiropractor’s typical practice pattern or treatment program?
• What chiropractic services does the chiropractor offer? Some chiropractors offer additional services such as massage, exercise instruction, rehabilitation and strength training, and nutritional counseling.
• What is the chiropractor’s recommendation if the chiropractic program doesn’t seem to help? A good chiropractor will recommend that the patient consult another practitioner if these or other methods of treatment (such as medications or surgery) are indicated.

In terms of treatment plans, it is advisable for patients to avoid practitioners who tend to find the same thing wrong with every patient and treat every patient identically. Also, be cautious if a chiropractor recommends a lengthy ( 3, 6, or 12-month) chiropractic program after just one or two consultations.

Myth of the Month

The more you sweat, the more calories you burn.

Not a chance. I always laugh when I walk into a gym and see a guy wearing one of those space suits, aka sauna suits or sweat suits. Even better, when he tells me he’s hitting the sauna after his workout to shed a few pounds. Even though these weight loss methods have been used for years, it doesn’t mean they are effective or good for you. The weight lost by using suits and saunas is entirely water weight and is only temporary. Once you begin drinking fluids again, the weight returns. The only way to burn a ton of calories is through activity and amount of sweat is determined by genetics, weather, clothing, type of activity, amount of water you drink or any combination thereof. Moral of the story: Start moving to burn those calories and stop using your sweat to gauge your intensity.
May the Force be with you…LOL!!