Locally grown produce is more fresh. While produce purchased in a supermarket or a big-box store has been in transit or cold-stored for days or even weeks, produce you purchase at your local farmer's market has often been picked within 24 hours of your purchase. This freshness not only affects the taste of your food, but the nutritional value, which can decline with time.
Eating local means more for the local economy. For every dollar spent locally generates twice as much income for the local economy. When businesses are not owned locally, money leaves the community at every transaction.
Local food tastes better. Ever tried a tomato that was picked within 24 hours? 'Nuff said.
Locally grown fruits and vegetables have longer to ripen. Because the produce is handled less, locally grown fruit does not have to stand up to the rigors of shipping. This means that you are going to get peaches so ripe that they fall apart as you eat them, figs that would have been smashed to bits if they were sold using traditional methods, and melons that were allowed to ripen until the last possible minute on the vine.
Eating local is better for air quality and pollution than eating organic. The miles that organic food often travels to our plate creates environmental damage that outweighs the benefit of buying organic.
Buying local keeps us in touch with the seasons. By eating based on the season, we are eating foods when they are at their peak taste, are the most abundant, and the least expensive.
Buying local is fodder for a wonderful story. Whether it's the farmer who brings local apples to market or the baker who makes local homemade bread, knowing part of the story about your food is such a powerful part of enjoying a meal.
Eating local protects us from bio-terrorism. Food with less distance to travel from farm to plate is less susceptible to harmful contamination.
Local food translates to more variety. When a farmer is producing food that will not travel a long distance, will have a shorter shelf life, and does not have a high-yield demand, the farmer is free to try small crops of various fruits and vegetables that would probably never make it to a large supermarket. Supermarkets are interested in selling "Name brand" fruit: Romaine Lettuce, Red Delicious Apples, Russet Potatoes. Local producers often play with their crops from year to year, trying out other unknown varieties, such as Little Gem Lettuce, Senshu Apples, and Chieftain Potatoes.
Supporting local providers supports land development. When you buy local, you give those with local open space - farms and pastures - an economic reason to stay open and undeveloped.
Visiting a market or a local produce stand can seem to be more of an adventure than a chore, as grocery shopping can be. Hopefully, some of the reasons given above will motivate you to try something a little different, for you and your health!
~ Live Well ~
Trinity Fitness
Friday, February 29, 2008
Wednesday, February 27, 2008
Let's Get Physical!
What, exactly, is fitness? Physical fitness has four components:
- Cardiovascular fitness. Your heart, lungs and blood all need oxygen to work. Your level of cardiovascular fitness will determine your body's ability to use oxygen as a source of energy. It gives you the stamina or endurance to be active without gasping for breath.
- Muscular strength and endurance. This is the force your muscles can exert and their ability to keep moving without becoming exhausted.
- Flexibility. Keeping the optimal range of motion in the joint areas, making bending and stretching easy, is a measure of flexibility.
- Body composition. There should be a healthy ratio of lean muscle tissue to fat.
Here are 10 facts to help motivate you toward total fitness:
Fitness Fact 1. Studies have suggested that walking at a brisk pace for three or more hours each week can reduce your risk for coronary heart disease by 65 percent.
Fitness Fact 2. About a quarter of American adults — and an even greater number of women — are sedentary. After age 44, almost 30 percent of women are sedentary, and by age 65, the proportion increases to almost 35 percent. By the time women reach age 75, about half of all women are sedentary.
Fitness Fact 3. Only about 22 percent of American adults engage in regular, sustained physical activity for at least 30 minutes five times per week, and only 15 percent exercise both regularly and vigorously. In October of 2006, the population of the United States was 514,600,000. This means only 113,212,000 (22%) Americans are regularly exercising.
Fitness Fact 4. No matter how poor your current level of fitness, and no matter your age, you can begin an exercise routine and become fitter and healthier with each passing day. Even 90-year-old women who use walkers have been shown in studies to benefit from light weight training. Heck, I’ve seen 80 year old men pass me in a marathon.
Fitness Fact 5. Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day. How easy was that?
Fitness Fact 6. Women with heart disease or arthritis actually experience improved daily function from involvement in various modes of physical activity.
Fitness Fact 7. To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching.
Fitness Fact 8. Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance. The benefit of jogging is that it takes less time to cover the same distance and it benefits the bones; however, it may be too strenuous for some of you. Please check with your physician before beginning any new exercise.
Fitness Fact 9. It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before the 12 week mark, you will notice an increase in your strength and endurance.
Fitness Fact 10. You will decrease your stress level and build confidence simply by getting up and moving that wonderful body of yours!
~ Live Well ~
Trinity Fitness
Monday, February 25, 2008
Take a deep breath, and relax . . .
Ever wondered about meditation? Ever wondered if you could actually sit still for more than 5 minutes to understand what it means to "be still"? Ever wondered why so many people are meditating now more than ever? What's the big deal?
A very large part of Yoga practice is meditation and because of my background I am very familiar with it. I've been to silent meditation classes for hours on end. I admit it's been a while, but I've done it and I know how wonderful it can be. It's tranformational, actually. Meditation also provides you with knowledge about yourself that you may not learn if you don't take the time to be still and listen.
I've gathered some wonderful websites to give you an understanding of exactly what meditation is, its history, how to do it and its benefits. Enjoy and happy meditating!!
Mahalo: How to Meditate
eHow.com:
How to Meditate 1
How to Meditate 2
How to Meditate 3
Discovery Health: How to Get Started With Meditation
wikiHow: How to Meditate
Pick The Brain: 4 Powerful Reasons to Meditate and How To Get Started
Amazon.com: The Beginner's Guide to Meditation How to Meditate Merchandise
Shambhala: How to Meditate
Google Books: How to Meditate: A Practical Guide
AskMen.com: Meditation
Oprah.com: Getting Started with Meditation
Learn-to-Meditate.com: Waves of light Meditation
How-to-Meditate.org: How to Meditate
Mudita Journal: How to Meditate
CNN: Meditation may lower blood pressure (July 24, 2000)
Health & Yoga: Meditation... Towards a Stress Free Life
fwbo.org: What is Meditation?
As always,
~ Live Well ~
Trinity Fitness
A very large part of Yoga practice is meditation and because of my background I am very familiar with it. I've been to silent meditation classes for hours on end. I admit it's been a while, but I've done it and I know how wonderful it can be. It's tranformational, actually. Meditation also provides you with knowledge about yourself that you may not learn if you don't take the time to be still and listen.
I've gathered some wonderful websites to give you an understanding of exactly what meditation is, its history, how to do it and its benefits. Enjoy and happy meditating!!
Mahalo: How to Meditate
eHow.com:
How to Meditate 1
How to Meditate 2
How to Meditate 3
Discovery Health: How to Get Started With Meditation
wikiHow: How to Meditate
Pick The Brain: 4 Powerful Reasons to Meditate and How To Get Started
Amazon.com: The Beginner's Guide to Meditation How to Meditate Merchandise
Shambhala: How to Meditate
Google Books: How to Meditate: A Practical Guide
AskMen.com: Meditation
Oprah.com: Getting Started with Meditation
Learn-to-Meditate.com: Waves of light Meditation
How-to-Meditate.org: How to Meditate
Mudita Journal: How to Meditate
CNN: Meditation may lower blood pressure (July 24, 2000)
Health & Yoga: Meditation... Towards a Stress Free Life
fwbo.org: What is Meditation?
As always,
~ Live Well ~
Trinity Fitness
Friday, February 22, 2008
Be sure to get your ZZZZZZZZZs
I am absolutely exhausted this week. I have a desire to fall asleep at 8:00 p.m. and get up the next morning, and this is extremely unusual for me. I reflected upon my schedule over the past few weeks and realized that the amount of sleep (or lack thereof) I’ve been getting has been insufficient.
Most people attribute sleepiness to stress, a hectic pace of life or getting older. In fact, sleeping problems have reached epidemic proportions in the U.S., with about one-third of the adult population reporting problems sleeping within the past year. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. If we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too large. The resulting sleep deprivation has been linked to health problems including obesity and high blood pressure, negative mood and behavior, decreased productivity, as well as safety issues in the home, on the job, and especially on the road.
Our sleep-wake cycle is regulated by a "circadian clock" (internal body clock) in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can assist with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep in.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep or remain asleep. Avoid arousing activities before bedtime like working out, paying bills, engaging in competitive games or family problem-solving. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Another thing to keep in mind is to avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.
Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers and fans. It is best to take work materials, exercise equipment, computers and televisions out of your sleeping environment. Use your bed only for sleep and intimacy to strengthen the association between your bed and sleep. Also, if you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight.
Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between insufficient sleep and disease.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed may make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to drop. A cooler body temperature is associated with sleep onset. Finish your exercise at least 3 hours before bedtime.
All in all, please keep in mind that while all of your other daily tasks are important, so is the quality of your sleep. If you don’t rest appropriately, then you’re not going to feel your best and if you don’t feel your best, then you won’t be your best.
~ Live Well ~
Trinity Fitness
Most people attribute sleepiness to stress, a hectic pace of life or getting older. In fact, sleeping problems have reached epidemic proportions in the U.S., with about one-third of the adult population reporting problems sleeping within the past year. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. If we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too large. The resulting sleep deprivation has been linked to health problems including obesity and high blood pressure, negative mood and behavior, decreased productivity, as well as safety issues in the home, on the job, and especially on the road.
Our sleep-wake cycle is regulated by a "circadian clock" (internal body clock) in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can assist with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep in.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep or remain asleep. Avoid arousing activities before bedtime like working out, paying bills, engaging in competitive games or family problem-solving. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Another thing to keep in mind is to avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.
Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers and fans. It is best to take work materials, exercise equipment, computers and televisions out of your sleeping environment. Use your bed only for sleep and intimacy to strengthen the association between your bed and sleep. Also, if you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight.
Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between insufficient sleep and disease.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed may make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to drop. A cooler body temperature is associated with sleep onset. Finish your exercise at least 3 hours before bedtime.
All in all, please keep in mind that while all of your other daily tasks are important, so is the quality of your sleep. If you don’t rest appropriately, then you’re not going to feel your best and if you don’t feel your best, then you won’t be your best.
~ Live Well ~
Trinity Fitness
Wednesday, February 20, 2008
Don't forget your best friend
The start of another year brings wonderful beginnings and fresh opportunities. Perhaps your dog could use a fresh start too. He can't make a New Year's resolution to get healthy, but you have the power to help make it happen. The health issues of an overweight dog can be significant, so it’s important to identify and resolve any weight issues your dog may have.
Risks
Dogs gain weight much like humans do. Sometimes they eat more calories than they use. This can be due to being overfed, not exercising enough or a combination of both. Also, their metabolism may be slowing down. A few extra pounds may not seem to be a serious threat, but over time, being overweight will affect the health of your dog. For example, canine obesity may put your dog at greater risk of serious issues involving their cardiovascular system, just as obesity does in humans. Diabetes and other blood sugar issues such as hypoglycemia may develop. An unhealthy weight could also lead to mobility issues.
What to Look for
Looking at your dog's ribs can be an easy way to determine if your dog is at an ideal weight. If his ribs are protruding, it's quite probable he's too thin. Conversely, if you can't discern his ribs easily, he lacks a waist and his belly sticks out, your dog is likely overweight. Ideally, you should be able to feel each rib individually and your dog's abdomen should be slightly tucked. If you're unsure, just ask your vet.
Steps You Can Take
To help your dog get back to a healthy weight, there are a number of techniques you can utilize. Try reducing the number of treats you give your dog, because every calorie counts. However, treats don't necessarily have to be unhealthy. Some of the same treats you feed your dog now may be offered in a “reduced fat” version. Also, raw baby carrots are another great treat to give your dog. They love the crunch and they are a healthy snack, too.
And just as with humans, gradually increase his/her exercise routine so your dogs burns more calories. This helps his heart become stronger. I don’t recommend taking your dog out for a 2 mile walk if it hasn’t been exercised in a while. You need to increase exercise gradually.
Also, as a reminder, don't feed your dog table scraps. Not only is human food meant for humans and can easily cause a healthy dog to gain weight, but our food can cause multiple problems in dogs, and some may even be poisonous to their system.
Just remember, while you’re taking care of yourself and enjoying a healthier lifestyle, take care of your dog’s health too. After all, they are your “best friend” and they deserve to lead a healthy life too!
~ Live Well ~
Trinity Fitness
Risks
Dogs gain weight much like humans do. Sometimes they eat more calories than they use. This can be due to being overfed, not exercising enough or a combination of both. Also, their metabolism may be slowing down. A few extra pounds may not seem to be a serious threat, but over time, being overweight will affect the health of your dog. For example, canine obesity may put your dog at greater risk of serious issues involving their cardiovascular system, just as obesity does in humans. Diabetes and other blood sugar issues such as hypoglycemia may develop. An unhealthy weight could also lead to mobility issues.
What to Look for
Looking at your dog's ribs can be an easy way to determine if your dog is at an ideal weight. If his ribs are protruding, it's quite probable he's too thin. Conversely, if you can't discern his ribs easily, he lacks a waist and his belly sticks out, your dog is likely overweight. Ideally, you should be able to feel each rib individually and your dog's abdomen should be slightly tucked. If you're unsure, just ask your vet.
Steps You Can Take
To help your dog get back to a healthy weight, there are a number of techniques you can utilize. Try reducing the number of treats you give your dog, because every calorie counts. However, treats don't necessarily have to be unhealthy. Some of the same treats you feed your dog now may be offered in a “reduced fat” version. Also, raw baby carrots are another great treat to give your dog. They love the crunch and they are a healthy snack, too.
And just as with humans, gradually increase his/her exercise routine so your dogs burns more calories. This helps his heart become stronger. I don’t recommend taking your dog out for a 2 mile walk if it hasn’t been exercised in a while. You need to increase exercise gradually.
Also, as a reminder, don't feed your dog table scraps. Not only is human food meant for humans and can easily cause a healthy dog to gain weight, but our food can cause multiple problems in dogs, and some may even be poisonous to their system.
Just remember, while you’re taking care of yourself and enjoying a healthier lifestyle, take care of your dog’s health too. After all, they are your “best friend” and they deserve to lead a healthy life too!
~ Live Well ~
Trinity Fitness
Monday, February 18, 2008
Trinity Fitness Updates
Please be sure to check out the "Quote of the Week", which is a new feature you will find in the left-hand column. This is just one more way for Trinity Fitness to encourage and inspire you to be the best you, you can be!
Also, I attended a webinar hosted by the American College of Sports & Medicine (ACSM) last week and I can't wait to share with you what I learned! The name of the webinar was "Long Term Weight Loss: What Works, What Doesn't and Why" and I'm the process of summarizing it for you. It is invaluable knowledge and I can't wait to share it with you this week!
Until then,
~ Live Well ~
Trinity Fitness
"Harmonizing your mind, body and soul for total Trinity Fitness"
Also, I attended a webinar hosted by the American College of Sports & Medicine (ACSM) last week and I can't wait to share with you what I learned! The name of the webinar was "Long Term Weight Loss: What Works, What Doesn't and Why" and I'm the process of summarizing it for you. It is invaluable knowledge and I can't wait to share it with you this week!
Until then,
~ Live Well ~
Trinity Fitness
"Harmonizing your mind, body and soul for total Trinity Fitness"
Friday, February 15, 2008
Love the skin you're in!
People often ask me what are my top recommendations for caring of the largest organ in our bodies, our skin! The skin is the largest organ of the body and yet most of us don't do enough to maintain our skin’s health. Of all the recommendations out there, here are my top 3 for maintaining healthy, glowing skin:
1. Drink plenty of water. You should be drinking half of your total body weight in ounces of wather (minimum) every single day.
2. Moisturize. Moisturize. Moisturize. When you get out of the shower, and before you get dressed, moisturize your entire body with lotion. Most importanly, be sure to wear face lotion with an SPF of at least 15, regardless of whether you wear makeup or not.
3. Wash your face twice each day. I don't mean just in the morning and in the evening. What I mean is wash your face, rinse, and then wash it again. The first time you wash, you're removing the dirt, build-up and makeup. The second time you wash, you're cleaning the skin, and that second step is essential for maintaining a healthy, glowing complexion.
If there is a specific topic you'd like to read about, please email me at trinity.fitness@yahoo.com. I'd love to hear from you.
~ Live Well ~
Trinity Fitness
1. Drink plenty of water. You should be drinking half of your total body weight in ounces of wather (minimum) every single day.
2. Moisturize. Moisturize. Moisturize. When you get out of the shower, and before you get dressed, moisturize your entire body with lotion. Most importanly, be sure to wear face lotion with an SPF of at least 15, regardless of whether you wear makeup or not.
3. Wash your face twice each day. I don't mean just in the morning and in the evening. What I mean is wash your face, rinse, and then wash it again. The first time you wash, you're removing the dirt, build-up and makeup. The second time you wash, you're cleaning the skin, and that second step is essential for maintaining a healthy, glowing complexion.
If there is a specific topic you'd like to read about, please email me at trinity.fitness@yahoo.com. I'd love to hear from you.
~ Live Well ~
Trinity Fitness
Wednesday, February 13, 2008
Ten Thoughts to Inspire You
1. Rather than muscle through your day, take a moment to breathe. Enjoy the present!
2. Personal growth is a winding path. Expect to revisit the same issues – and the same mistakes. It’s okay!
3. Empower your decisions and your self-esteem by learning to say no.
4. Tune in to your sense of smell. It connects you to your emotions and your health.
5. Surrender isn’t about giving up. It’s about letting go.
6. Listen to your body; it knows what it needs most.
7. Balance self-improvement with self-acceptance. You are unique, so embrace it!
8. Invest in your work space. Inspiration and fresh ideas bloom in a positive atmosphere.
9. Use your vacation as an opportunity to engage in your creative side.
10. Anger is a voice of the soul. Express it, explore it, let it be heard.
From the March 2008 edition of Body + Soul Magazine (with edits by Trinity Fitness).
~ Live Well ~
Trinity Fitness
2. Personal growth is a winding path. Expect to revisit the same issues – and the same mistakes. It’s okay!
3. Empower your decisions and your self-esteem by learning to say no.
4. Tune in to your sense of smell. It connects you to your emotions and your health.
5. Surrender isn’t about giving up. It’s about letting go.
6. Listen to your body; it knows what it needs most.
7. Balance self-improvement with self-acceptance. You are unique, so embrace it!
8. Invest in your work space. Inspiration and fresh ideas bloom in a positive atmosphere.
9. Use your vacation as an opportunity to engage in your creative side.
10. Anger is a voice of the soul. Express it, explore it, let it be heard.
From the March 2008 edition of Body + Soul Magazine (with edits by Trinity Fitness).
~ Live Well ~
Trinity Fitness
Monday, February 11, 2008
Are you heart smart or a couch potato?
Take this quiz, provided by Fine Living, and find out just how much you already know about healthy living. You may even learn a thing or two! Good luck!
And when you're finished with that quiz, visit Fine Living's Quizzes and Games page to test your knowledge on everything from Sleep to Pets to Spas.
~ Live Well ~
Trinity Fitness
And when you're finished with that quiz, visit Fine Living's Quizzes and Games page to test your knowledge on everything from Sleep to Pets to Spas.
~ Live Well ~
Trinity Fitness
Friday, February 8, 2008
Do you know what you're eating?
Eating healthy is not only about making sure you consume all of the items on the Food Pyramid every day. Eating healthy is also about being careful about the quality of the food you and your family are consuming.
1. Avoid sugar - found in cakes, biscuits, confectionary, chocolate, candy, desserts, soft drinks, even flavored waters, and many other foods.
2. Use whole grains rather than refined carbohydrates - white bread, white flour, white pastry, white pasta and white rice should be replaced with brown rice, quinoa, millet, oats, barley, rye, buckwheat and red rice.
3. Avoid artificial additives - these may be sweeteners, preservatives, colorings or flavorings.
4. Avoid stimulants - caffeine, alcohol, nicotine and other recreational drugs.
5. Eat vegetables or salads with lunch and dinner - variety is important, so experiment with those that you don't normally eat.
6. Include some sources of essential fats every day - these include oily fish (such as salmon, mackerel), pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds, walnuts and avocadoes.
7. Avoid processed fats such as low fat spreads and margarines.
8. Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying.
9. Have at least 2 vegetarian days each week - good vegetarian proteins include chickpeas, kidneybeans, lentils, butter beans, aduki beans, tofu, tempeh, quinoa, nuts and seeds.
10. Avoid processed meats - ham, salami, chorizo, hot dogs, bacon and any smoked or cured meats. These all contain nitrates. Nitrates have been linked to stomach cancer and are high in saturated fats, and salt which are linked to cardiovascular disease.
11. Cook from scratch whenever possible - this means buying whole, natural ingredients and preparing them yourself. Avoid processed and packaged foods, as much as possible.
11. Buy organically produced, locally grown, seasonal, fresh produce whenever possible - check out your local farmer's markets and pick-your-own farms for the freshest produce. Better yet, learn to grow your own produce! Who knows? You may absolutely love it!!
~ Live Well ~
Trinity Fitness
1. Avoid sugar - found in cakes, biscuits, confectionary, chocolate, candy, desserts, soft drinks, even flavored waters, and many other foods.
2. Use whole grains rather than refined carbohydrates - white bread, white flour, white pastry, white pasta and white rice should be replaced with brown rice, quinoa, millet, oats, barley, rye, buckwheat and red rice.
3. Avoid artificial additives - these may be sweeteners, preservatives, colorings or flavorings.
4. Avoid stimulants - caffeine, alcohol, nicotine and other recreational drugs.
5. Eat vegetables or salads with lunch and dinner - variety is important, so experiment with those that you don't normally eat.
6. Include some sources of essential fats every day - these include oily fish (such as salmon, mackerel), pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds, walnuts and avocadoes.
7. Avoid processed fats such as low fat spreads and margarines.
8. Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying.
9. Have at least 2 vegetarian days each week - good vegetarian proteins include chickpeas, kidneybeans, lentils, butter beans, aduki beans, tofu, tempeh, quinoa, nuts and seeds.
10. Avoid processed meats - ham, salami, chorizo, hot dogs, bacon and any smoked or cured meats. These all contain nitrates. Nitrates have been linked to stomach cancer and are high in saturated fats, and salt which are linked to cardiovascular disease.
11. Cook from scratch whenever possible - this means buying whole, natural ingredients and preparing them yourself. Avoid processed and packaged foods, as much as possible.
11. Buy organically produced, locally grown, seasonal, fresh produce whenever possible - check out your local farmer's markets and pick-your-own farms for the freshest produce. Better yet, learn to grow your own produce! Who knows? You may absolutely love it!!
~ Live Well ~
Trinity Fitness
Wednesday, February 6, 2008
Exercise as a prescription?
It has long been thought that exercise would cause further harm in patients with arthritis. Research has discovered that that is not the case. Watch the video to learn more . . .
~ Live Well ~
Trinity Fitness
~ Live Well ~
Trinity Fitness
Monday, February 4, 2008
Exercise Is Wise
I know most of you are sticking to your New Year's fitness resolutions, and some of you may already be somewhat discouraged. Well I want to keep both types motivated to keep up the good work! I want you to know that there's more to exercise than just your physical fitness.
The psychological benefits of exercise are often overlooked. Unfortunately, as a society, we greatly focus on the physical benefits of exercise, such as weight loss, toned muscles and “six-pack abs.” Although these are remarkable benefits, the psychological benefits can be just as, if not more, significant than the physical benefits.
How Does Exercise Cause Psychological Changes?
Many theories about the benefits of exercise have surfaced from physiology and sports psychology studies and reports. A common area of study is neurochemistry. Scientists believe that when you are regularly exercising, chemicals called endorphins are produced in the brain and released into the body on a consistent basis. The word endorphin is abbreviated from the phrase “endogenous morphine” which is morphine produced naturally by the body. Endorphins are thought to relieve stress and pain naturally, and can give you a euphoric and invigorated feeling. Other theories focus more on the indirect effects of exercise. One popular opinion is exercise may create a distraction and provide an outlet from everyday sources of stress, therefore, positively enhance your state of mind. Another thought is muscle tension is reduced after an exercise session, and this too can also promote a feeling of relaxation and calmness. I know we can all use a little more relaxation and calm!
So what are the Psychological Benefits of Exercise?
There are many psychological benefits, but the most common are:
Decreased Daily and Chronic Stress: Exercise is one of the best ways to de-stress. As stated above, exercise can help relieve stress by the release of endorphins and/or by creating an outlet from daily tension and anxiety. With less stress, you will begin to feel more energized and have a higher degree of confidence. An exercise session is also a great time to watch television, listen to music or read a good book or magazine, things we don’t always have enough time to enjoy.
Improved Body Image: Today, many of you are unhappy with your physical appearance. You will quickly begin to see positive physical change, even with minor increases in physical activity. When you begin to see results, your body image perception and self-confidence increase.
Enhanced Moods: Exercise makes most people feel good and when you feel good, your mood naturally elevates. Whatever the reason, many studies show that regular exercisers have a more positive outlook and are happier overall in comparison to the inactive population.
Increased Mental Alertness: Stress and fatigue have a negative affect on our ability to concentrate, comprehend, and, unfortunately, on our memory as well. Since exercise is a great way to alleviate stress, increase energy levels, and build endurance and strength, a regular exercise routine will enhance mental alertness and can improve overall mental health.
Regardless of why or how your body psychologically reacts to exercise, the main point is that exercise not only improves physical health, but it also improves our moods and our mental health. Since it unites our bodies and our minds, continued regular exercise will definitely help enhance your quality of life!!
~ Live Well ~
Trinity Fitness
The psychological benefits of exercise are often overlooked. Unfortunately, as a society, we greatly focus on the physical benefits of exercise, such as weight loss, toned muscles and “six-pack abs.” Although these are remarkable benefits, the psychological benefits can be just as, if not more, significant than the physical benefits.
How Does Exercise Cause Psychological Changes?
Many theories about the benefits of exercise have surfaced from physiology and sports psychology studies and reports. A common area of study is neurochemistry. Scientists believe that when you are regularly exercising, chemicals called endorphins are produced in the brain and released into the body on a consistent basis. The word endorphin is abbreviated from the phrase “endogenous morphine” which is morphine produced naturally by the body. Endorphins are thought to relieve stress and pain naturally, and can give you a euphoric and invigorated feeling. Other theories focus more on the indirect effects of exercise. One popular opinion is exercise may create a distraction and provide an outlet from everyday sources of stress, therefore, positively enhance your state of mind. Another thought is muscle tension is reduced after an exercise session, and this too can also promote a feeling of relaxation and calmness. I know we can all use a little more relaxation and calm!
So what are the Psychological Benefits of Exercise?
There are many psychological benefits, but the most common are:
Decreased Daily and Chronic Stress: Exercise is one of the best ways to de-stress. As stated above, exercise can help relieve stress by the release of endorphins and/or by creating an outlet from daily tension and anxiety. With less stress, you will begin to feel more energized and have a higher degree of confidence. An exercise session is also a great time to watch television, listen to music or read a good book or magazine, things we don’t always have enough time to enjoy.
Improved Body Image: Today, many of you are unhappy with your physical appearance. You will quickly begin to see positive physical change, even with minor increases in physical activity. When you begin to see results, your body image perception and self-confidence increase.
Enhanced Moods: Exercise makes most people feel good and when you feel good, your mood naturally elevates. Whatever the reason, many studies show that regular exercisers have a more positive outlook and are happier overall in comparison to the inactive population.
Increased Mental Alertness: Stress and fatigue have a negative affect on our ability to concentrate, comprehend, and, unfortunately, on our memory as well. Since exercise is a great way to alleviate stress, increase energy levels, and build endurance and strength, a regular exercise routine will enhance mental alertness and can improve overall mental health.
Regardless of why or how your body psychologically reacts to exercise, the main point is that exercise not only improves physical health, but it also improves our moods and our mental health. Since it unites our bodies and our minds, continued regular exercise will definitely help enhance your quality of life!!
~ Live Well ~
Trinity Fitness
Friday, February 1, 2008
You are what you eat!
Ahhh, nutrition labels. Those little charts on the sides of boxes and bags with all those numbers and percentages on them. How on earth are you supposed to know what's what?
Do you read the nutrition facts before you put a box in your grocery cart? Just because the box on the front says “Low Fat”, do you know what constitutes “low fat”? Do you know how many carbohydrates are good for you and how many is too many?
Here is a great website article that fully explains what is contained on a Nutrition Facts label, how to read it and how to better understand all those numbers. If you are truly committed to making changes and leading a healthier lifestyle (and you wouldn’t be reading these blogs if you weren’t), then it is crucial to educate yourself about what it is you’re putting in your mouth.
Once you know how to read the label, it’s just as important to know what you need to consume every day in your diet in order to feel energetic, and to be healthy. Here is a great tool for you - - The Daily Needs Calculator. Enter your specific information, and it gives you the amounts of carbohydrates, protein and nutritional supplements you should be consuming daily. There are a lot of general statements on television, in magazines and on the internet about how many calories we’re supposed to consume, how many servings of vegetables, et cetera, but it’s important to know exactly what it is that you need based on your lifestyle. We are not all the same!
These are great tools to use as a guide and I hope you will!! Please don’t forget to email me with any questions at trinity.fitness@yahoo.com. Trinity Fitness is very happy to answer any of your questions!!
~ Live Well ~
Trinity Fitness
Do you read the nutrition facts before you put a box in your grocery cart? Just because the box on the front says “Low Fat”, do you know what constitutes “low fat”? Do you know how many carbohydrates are good for you and how many is too many?
Here is a great website article that fully explains what is contained on a Nutrition Facts label, how to read it and how to better understand all those numbers. If you are truly committed to making changes and leading a healthier lifestyle (and you wouldn’t be reading these blogs if you weren’t), then it is crucial to educate yourself about what it is you’re putting in your mouth.
Once you know how to read the label, it’s just as important to know what you need to consume every day in your diet in order to feel energetic, and to be healthy. Here is a great tool for you - - The Daily Needs Calculator. Enter your specific information, and it gives you the amounts of carbohydrates, protein and nutritional supplements you should be consuming daily. There are a lot of general statements on television, in magazines and on the internet about how many calories we’re supposed to consume, how many servings of vegetables, et cetera, but it’s important to know exactly what it is that you need based on your lifestyle. We are not all the same!
These are great tools to use as a guide and I hope you will!! Please don’t forget to email me with any questions at trinity.fitness@yahoo.com. Trinity Fitness is very happy to answer any of your questions!!
~ Live Well ~
Trinity Fitness
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