Pesticides:

Non-organic fruits, veggies, nuts, seeds, and grains can be contaminated with pesticides. Pesticides are toxic as they are designed to kill things.  Studies show that infants and children are at high risk for future cancers because of their exposure to pesticides.  The EWG’s list of the fruits and veggies that had the worst overall pesticide scores:

• apples
• celery
• strawberries
• peaches
• spinach
• nectarines (imported)
• grapes (imported)
• bell peppers
• potatoes
• blueberries (domestic)
• lettuce
• kale/collard greens

Artificial Colors:

Citrus Red 2, Red 3, Red 40, Yellow 5 Yellow 6, Blue 1, Blue 2, and Green 3 are some of the most commonly used artificial food colorings.  They have all been identified as being, or being contaminated with, potential cancer-causing chemicals, according to the Center for Science.  Blue 1, Red 40, Yellow 5, and Yellow 6 are known to cause reactions in those with allergies.

Non Stick Coatings

In just 2-5 minutes on a conventional stove top, cookware coated with Teflon and other non stick surfaces can exceed temperatures at which the coating breaks apart and emits toxic particles and gases has been linked to  hundreds, if not thousands, of pet bird deaths and an unknown number of human illnesses each year.  Perfluorooctanoic acid (PFOA) is the chemical used to bond the nonstick coating to the pan has been shown to cause cancer, low birth weight and a suppressed immune system in laboratory animals exposed to high doses.

MSG (Monosodium Glutamate):

MSG is also known as sodium glutamate and it has been used for more than 100 years to season food.  Commonly used in Chinese food canned vegetables, soups and processed meats. Too much MSG can lead to:

• headaches
• tightness in the chest
• a burning sensation in the forearms and back of the neck
• sweating
• facial pressure or tightness
• numbness, tingling, or burning in the face
• chest pain
• nausea
• weakness

Flame Retardants:

In a recent study of best-selling grocery store products, researchers discovered that almost 50%  of the samples peanut butter, deli meats, turkey, beef, and other fatty foods contained hints of a flame retardant normally utilized in the foam insulation of building walls.  The most heavily contaminated is butter, followed by canned sardines.  Studies link low levels of flame retardant to adverse effect on: memory and learning, endocrine disruption, and sperm count in adults.

Nitrate & Nitrite:

Nitrate & nitrite are close chemicals used to preserve meat and have long been suspected of causing stomach cancer.  There has been some controversy in regards to the health dangers of nitrites,  but most of us are exposed to them in the foods we eat like deli meat, sausage, hot dogs and cured bacon as  preservatives and color enhancers.

Artificial Sweeteners

Artificial sweeteners and other sugar substitutes are found in a variety of our food and beverages today.   Marketed as “sugar-free” or “diet” they are commonly found in:

• soft drinks
• chewing gum
• jellies
• baked goods
• candy
• fruit juice
• ice cream
• yogurt
• chewing gum
• instant coffee and tea
• gelatin deserts & puddings
• non dairy creamers

Tests show these additives may cause cancer in animals, which means it may increase cancer in humans.  Artificial sweeteners are also linked to obesity, a risk of increased insulin resistance, high blood pressure and metabolic syndrome, a collection  of symptoms that increase your risk of heart disease.

Sources:

wikipedia.com

www.naturalnews.com/020511.htm

www.sweetpoison.com/food-additives-to-avoid.htm

www.preventcancer.com/consumers/food/food_bev.htm

http://www.care2.comcause/flame-retardant-found-in-butter.htm

www.ewg.org/reports/toxicteflon

lowfatcooking.about.com/od/healthandfitness/a/nonstickpans.htm

mayoclinic.com

Read article here:

Fitness On the Move

Today more of us work in offices, have longer work hours, use more technology and automation, and are required to move less on a daily basis.  This environment unfortunately produces inactive, less healthy, and nonfunctional people…which leads to dysfunction and increased chances of injury.  However, a NASM Corrective Exercise Specialist can help you by taking an integrated approach to create a safe exercise program that considers the functional capacity for each one of you individually.

Corrective exercises are used to:

• Help correct imbalances
• Improve movement capabilities
• Decrease risk of injury
• Post injury
• Maximize results in your exercise routine

Common movement impairments:

• Foot and ankle complex: plantar fasciitis, repeated ankle sprains, Achilles tendonitis, shin splints
• Knee: ACL injuries, patella tendonitis, IT band syndrome (runner’s knee)
• Hip complex: lower back pain, joint dysfunction, hamstring strain & groin strains
• Shoulder elbow and wrist: rotator cuff injuries, shoulder impingement, tennis elbow, bicep tendonitis
• Spine: neck pain, headaches, dizziness and light headedness

Get started now!

*source- NASM Essentials of Corrective Exercise Training

I have to agree.  We have many chances everyday to choose foods that help us ward off disease and be at our optimal health.  Two particular ones that showed the indisputable ability to starve tumors to death by choking off their blood supply (anti-angiogenesis) happen to be my favorites- red wine & chocolate!

Both red wine and chocolate are high in resveratrol.  Resveratrol is one of many phytochemicals, or substances found in plant foods that help ensure good health  and fight disease. More specifically, resveratrol belongs to a class of  phytochemicals known as polyphenolics, or flavonoids, which are antioxidants  that protect body cells from damage that contributes to the disease process. Red  wine and cocoa powder are just two food products that contain significant  amounts of resveratrol.

• Dark Chocolate: Cocoa is rich in flavonoids, resveratrol,  and antioxidant properties. 70% dark chocolate will imply the best results. Avoid mixing chocolate with milk because that will stop the apoptosis effect and will nullify cancer protection.
• Red Wine: A study published in the Journal of Women’s Health, shows that women who drank 8 ounces of red wine for a month had slightly decreased estrogen levels. Estrogen is known to contribute to cancer cell growth. Wine grapes grown in cooler climates have the most cancer fighters.

Along with parsley, green tea, soybeans, cinnamon, and virtually all types of berries, these anti-angiogenesis foods, red wine and chocolate, proved to be “as effective or more potent in battling cancer” through anti-angiogenesis as some approved drugs. And with Mother Nature’s gifts there are naturally no side effects when consumed in moderation. Why not add some of these foods into your daily diet?  They are widely available, affordable, and really enjoyable!

Happy Valentine’s Day!!!

*Sources: http://www.alternativecancer.me/therapy/anti-angiogenesis-foods-agents-fight-cancer-natural/ http://moneyglitch.hubpages.com/hub/Anti-Angiogenic-Foods-Eat-to-Help-Fight-Cancer http://cancerbattlefield.com/functional-food/chocolate-your-life/ http://www.huffingtonpost.com/2012/01/13/red-wine http://www.livestrong.com/article/19437-benefits-red-wine-dark/

Three Important Immune Enhancers:

• Vitamin C : An ascorbic acid which is one of the safest and most effective nutrients in protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling! Vitamin C can be found in high abundance in many fruits and veggies, as well as cereals, beef, poultry, and fish. However, it is not practical that most people ingest enough vitamin C daily. A once daily supplement is a safe and effective way to consume the required amount of vitamin C. *Produce with highest vitamin C content are: oranges, red peppers, broccoli, kiwi, green peppers Zinc : This mineral functions in cell replication and repairs damaged tissues. Deficiencies contribute to impaired immunity and is known to augment cancer growth.
• Zinc is present in some food, is added to others, and is available as a dietary supplement. Oyster’s and veal liver are the top foods which contain the highest amount of zinc. Not a fan….these are also good sources of zinc: beef, lamb,toasted wheat germ, seeds (sesame, pumpkin, watermelon), and crab.
• Garlic : This sweet smelling bulb from the family of the lily plant has claims of antiviral and antibacterial properties. One garlic clove has just 4 calories, 5 mg of calcium, 12 mg of potassium, and more than 100 sulfuric compounds. It is believed that sulfuric acid aids in nerve repair, increases blood circulation, promote muscle health, fight free radicals, beautify the skin, and speeds wound healing. Raw garlic is the most beneficial for immune health as heat and water inactivate sulfuric enzymes which can lower it’s antibiotic effects. *Sulfuric compounds are also found in brussel sprouts, cabbage, chives, kale, onions, and shallots.

Along with these immune system boosters make sure to get adequate sleep, lower your stress and laugh more . Through all these we can enhance our built in protection system (immune system) and unwelcome invaders!

Sources:

The Cancer Survivor’s Guide to Building Immunity: Susan B. Hardwick Ph.D., Alexander Hunger, Jason Yu – www.chiro.org/nutrition/FULL/Immune_Enhancers.shtml

2003 trial performed at the University of Maryland School of Medicine – www.wedmd.com http://whfoods.org/genpage.php?tname=nutrient&dbid=115 www.healthaliciousness.com/articles/zinc.php

Be Like Bella!!

Months ago I posted an article on The Exercise Space client Isabella Lode and how she lost 14 lbs of fat. She has officially hit the 50 pound  mark! Her ultimate goal is to lose 80 pounds…and I believe she will do it.

Since moving to Germany, Isabella cannot train in The Exercise Space studio here in Seattle any longer.  Although she misses her one on one boxing workouts, we have been ‘meeting’ once a week via Skype for a 1 hour workout.   I can still  make her sweat during her web cam workout…and catch her cheating on form (not that it happens often ).  It’s almost the same as in person, I can watch her form throughout the exercises  and she can watch me demonstrate them. A big congrats to Isabella for not letting a major lifestyle change get in the way of her fitness and health goals.  Transitions are challenging but Isabella has proven that with a will, there is a way!  In addition to her weekly webcam workout sessions with her trainer, Dawn Brent, Isabella gets her daily cardio with early morning jogs. She walks to her local produce stand to pick up fruit, veggies, freshly baked bread, and other staples (like chocolate and wine!).

Isabella has learned you don’t have to be on a ‘diet’ to lose weight.  She keeps her exercise fun with weekend mountain hikes with friends, participating in 5k’s…& an occasional half marathon!

Be like Bella!

Check Out The Exercise Space New Client Special!!

Start by asking yourself these simple questions:

• Where did my motivation go?
• What do I want more – that piece of cake or to be in shape?
• What is preventing me from making the daily commitment?
• When did I lose my motivation?
• Why do I want to be fit?
• How do I feel when I don’t exercise or eat healthy?
• What little changes can I make to reclaim my motivation?

Life is not going to stop for you if you pick a ‘start date’. There will always be distractions and reasons not to make the time to exercise. The french fries will always call your name. But don’t beat yourself up – it is natural for our motivation to peak and dip. The best we can do is try to figure out why we lost it and mix things up to try and find it again. Maybe you wore it out, maybe a life transition ate it up, or maybe you simply are bored!

It is an ongoing challenge to be motivated to keep fit and make healthy choices.

Until you find it again…

• A 10 minute lunch time walk is a good start.
• Get off the bus a couple stops early and walk the rest of the way.
• Enjoy a mid day stretch.
• Walk around the block and enjoy the sunset.
• Go to the zoo (lots of walking involved!)
• Seek out an Art Walk

Get up. Right now. Do something – walk up and down the stairs, do a few jumping jacks, walk circles in your apartment – no excuses.

Nice job, you are back on your way.

Simple fresh ingredients are delicious and don’t need a lot of tedious and time consuming prep. We met at the market at noon and by 2pm we were eating this amazing meal.

Things we bought:

• corn
• tomatoes
• swiss chard
• carrots
• clams
• halibut
• lettuce with nasturtiums
• fresh baked rustic bread
• basil, thyme & rosemary
• hummus & babaganoush
• green sauce (pesto like sauce with mint and various herbs)
• pea tendrils
• sugar snap peas
• peaches, cherries & nectarines
• smoked salmon
• onions & chives
• fingerling potatoes
• cucumber
• local white wine

Dishes We Made:

• Green Salad with nasturtiums and balsamic vinaigrette
• Baked halibut with green sauce and fingerling potatoes
• Steamed clams cooked in white wine, garlic, and rosemary with rustic bread for soaking up sauce
• Grilled corn, onion, & tomato salad with basil, thyme & olive oil dressing
• White sangria with peaches, cherries and nectarines
• sugar snap peas dipped in hummus and babaganoush
• Sushi hand rolls wrapped in chard and stuffed with smoked salmon, basil, carrots, pea tendrils and cucumber

Tips for Farmer’s Market shopping:

• Begin by walking the entire perimeter before opening your wallet. Find who has the prettiest stuff and best prices.
• Bring a sack to carry your goodies!
• Shop early if you want the best selection and variety/ shop near closing if you want the best deal
• Ask the farmers about their growing philosophy. Just because they don’t list it as organic, doesn’t mean they dont’ grow their produce without pesticides, or raise their livestock without antibiotics
• Ask for a sample if you are unsure. Most vendors are more than happy to share their offerings.
• Build a dish around 1 main ingredient and season simply.
• Choose ingredients for texture, flavor, and color
• Ask the farmers for suggestions on how to cook an unfamiliar item
• Spend a little more on a specialty item, it’s worth it!
• If on a budget, look for ‘seconds’ bins. Normally they are not as pretty, but taste just as good as the others!

Grab a friend or two (or many) and head to your local farmers market and be inspired by the fresh offerings and get creative!

A plateau can be caused by many things but in order to break through it, it is best to make small changes and see how your body adjusts.

Plateau Busters:

• Switch up Your ‘Routine’: Our bodies like routines because they adapt and get more efficient when doing the same things over and over again.  Unfortunately this translates into the body adapting and doing less work (aka burning less calories) during the same activity.
• Drink More Water: We have the capacity to do 2.5% more work when properly hydrated versus even slight dehydration.  Aim for 64 ounces of water each day, and more if you are exercising.
• Increase Exercise:  Unless you are already working out 6 days a week for at least 1 hour per day, you may just need to increase the duration, intensity, or type of exercise you are currently doing.  Try intervals, speed work or varying your rep/weight range.  or try a new activity all together like rock climbing, tennis, kick boxing, trapeze etc.
• Decrease or Increase Food Intake:  As you lose weight, your body needs less calories to maintain that weight loss.  So decreasing your total calories will help your body continue to shed pounds. On the flip side if you do not eat enough calories to keep your metabolism burning, your body may go into starvation mode and hang onto the calories you eat and store them as fat.
• Move More: Even small amounts of movement will help your body burn more calories.  Pace while talking on phone, take a 10 minute walk at lunch, walk the dog an extra block, or get off the bus 1 stop early.
• Hire a Personal Trainer: A professionally trained and certified personal trainer can help you bust through your plateau by designing an appropriate workout and meal program to fit your goals.  They can help you identify why you hit a plateau and help you work past it.
• Take Care of Yourself: A stressed, over tired, or malnutritioned body is not a happy body.  An unhappy body may not be functioning at it’s most efficient level.  Asses your lifestyle, and make the necessary changes…like  getting enough sleep!
• Keep a Food Journal: Sometimes we get ‘lazy’ about our food choices and habits.  Try recording everything you eat for at least 3 days to help identify ’forgotten’ calories.

You may think of driving a car as a passive activity, weare sitting down after all!  If you spend many hours behind the wheel you may notice how your legs get stiff, your back tightens, your neck aches etc.  Now imagine driving (or better yet racing) a rally car!  I recently took a performance driving lesson at Dirt Fish Rally School in Snoqualmie WA.  Not only was I blown away by how addictive and fun race car driving was, but also by the physical strength it requires from your body. 

You may notice the funny faces I am making in my rally car video while my  instructor (Nate Tennis) is driving, but my body noticed these things in my rally car class:

• My core was forced to engage just to keep me in my seat! 
• My legs were tired by trying to stabalize them as we turned around the obstacles on the rally course. 
• My neck felt like I had whip lash the next day. 
• My shoulders were tired from attentive steering and turning the wheel.

Even if you don’t plan on visiting a rally car racing school (although I highly recommend it!) for some outside the box fun…regular daily driving can also benefit from a fit and strong body.  If your up for some awesome fun check out Dirt Fish Rally School!