That’s right.  Got the results from my physical last week, and they were awesome. I am never sure–at least not since my bout with breast cancer a few years back–how the test results are going to come out.  But I felt pretty good going in, and I have been working hard to change my diet, de-stress whenever possible, and just plain take care of myself.

After meeting with my doctor, one message came through loud and clear–my diet is doing amazing things for my health.  I grew up a die-hard, meat-eating carnivore.  In my late 20s I changed that up somewhat, my thirties, even more so.  Now in my mid-forties, I have all but wiped meat out of my diet.

I eliminated the meat at first because my family history is not so good on the cardiac side, but at first it was a half-hearted attempt.  And to this day, I still haven’t completely kicked Thanksgiving turkey off of my plate.  But for the most part, I am meat-free, and feeling very good.  The sluggish days where my diet and its high concentration of animal fats ruled are gone, along with the lingering side effects I used to feel.  

The best part–my doc told me I possess the physical fitness, blood pressure, cholesterol, flexibility, endurance and bone density (yea!) of someone half my age.  So it’s really paying off.  I never thought much about the longevity aspect of it–I just wanted to purify my little engine and feel better, but added longevity…wow, what a bonus!

I do owe a lot to meditation and yoga, too.  Especially the low blood pressure.  Training my mind and body to relax and be present has also made a huge difference.

Still on the fence? I hope not.  I know it isn’t for everyone, but at least give yourself the added edge of increasing the amount of vegetables and fruits in your diet.  That step alone can really help a lot.  And put down that sugar, too.  I’m living proof it is never too late.

Peace.  

Post from: EveryJoe

Living Proof–A Greener Diet Can Help Keep You Young

My sister is a nutritionist who is so meticulous about food that sometimes I need to take a nap before going to a family dinner at her home. 

She asks so many questions about what I’m eating, I feel like I need to be read my rights :-). But this weekend’s “serving” of  nutritional knowledge may just alter my shopping habits a bit.  Just a bit…

She told me I am at an age (thanks a lot–and no, I am NOT–and to all her friends out there, she’s only a year younger than me) where I need to be stocking up on “functional foods.”  Sounded kind of painful to me, but it makes a lot of sense.  Functional foods are basically the foods we should all be eating to live a longer, healthier life. Here’s her list of ”must-haves” for good health:

Beans

Just four half-cup servings of beans per week can help you reduce your risk of heart disease and cancer. Beans are also great for regulating blood sugar levels, lowering cholesterol, and reducing the risk of obesity. And any type of bean, from kidney beans to sugar snap peas, qualify as a functional food. They are all low in fat, high in protein and rich in vitamins

Blueberries

Between 8 to 16 ounces of blueberries can provide your body with more antioxidants than any other fruit or vegetable.  Blueberries can also reverse some of the effects that aging can have on your brain

Broccoli

Ok, not everyone loves broccoli.  But just one-half to a full cup of broccoli each day can protect you from all types of cancer, including colon cancer. Broccoli is full of vitamins and nutrients. It is also a great source of vegetarian iron.  But if you really can’t stand broccoli, it’s health promoting attributes can also be found in brussel sprouts, cabbage or any dark, leafy greens

Oats

A warm bowl of oatmeal will do more than just warm your tummy in the morning.  It can also help keep your digestive organs healthy for a long time. Oats naturally protect our bodies from heart disease and high blood sugar, and are an excellent source of fiber, which is great for the old digestive tract. If you get a little bored with only oats, other great–and healthy-options include brown rice, rye, barley, wheat and flaxseed.  Flaxseed is one of my personal favorites, love the barley, too

Oranges

There’s nothing better than a fresh glass of juice in the morning. Bonus, it also helps prevent cardiovascular disease and having strokes later in life. And it’s also been shown to reduce the risk of breast, lung, pancreatic, colon, rectal and cervical cancers

Pumpkin

Wondering what to do with your Halloween pumpkin this year?  Although many of us do, don’t throw out the insides, instead, keep them for cooking. Pumpkins – and other carotenoids like carrots, sweet potatoes and butternut squash – are loaded with nutrients. They can dramatically reduce the risk of cancer, especially breast cancer, heart disease and loss of vision

Salmon

This is a no-brainer for me. I love fish. Salmon and other fatty fish contain high amounts of a prized fatty acid called omega-3. 
Omega-3 reduces the risk of coronary artery disease, breast and colon cancer and loss of eyesight.  It also enhances our mental state (yippee!), raises good cholesterol, lowers blood pressure, improves circulation and just plain tastes great.  So by consuming salmon, halibut, oysters or even canned albacore tuna between two to four times per week, you can actually lengthen your life

Soy

Soy is not just for us vegetarians anymore!  You can find soy everywhere, from milk and soy burgers to miso soup. Why soy? Soy can do so many amazing things for your health. It lowers the risk of cancer, keeps the immune system strong and prevents tumor growth. 
Soy is also extremely high in protein and oils that are both cholesterol-free and contain omega-3 fatty acids

Spinach

Consuming spinach, or any other dark leafy green,  is a great way to reduce your risk of cardiovascular disease, stroke, coronary artery disease, cancer, vision loss and cataracts. A cup of steamed, or two cups of raw spinach is a quick and easy way to add vitamins and nutrients to your meal

Tea

Tea is a very healthy, life-extending beverage. It has been shown to lower blood pressure, prevent cancer and osteoporosis (yes, osteoporosis), lower the risk of stroke, minimize sun damage to skin and keep your heart healthy

Tomatoes

I know a lot of people who don’t like tomatoes.  Here are a few reasons why they should change their minds. Tomatoes themselves, not to mention products made with tomatoes, like spaghetti sauce, pizza sauce, ketchup, etc., are loaded with health benefits. The more concentrated the tomato-based product–let’s say tomato paste, for example–the more it’s loaded with lycopene. Lycopene is a nutrient that works to keep your body free of cancer and free-radicals. Tune into tomatoes.  They are really great for your body and longevity

Turkey

I’m a vegetarian, and though I don’t normally indulge in poultry, Thanksgiving is one day out of the year that I will bend–and I am so glad that I do! Skinless turkey breasts are low in fat, high in protein and an excellent source of niacin, vitamin B6 and vitamin B12. These vitamins provide us with oodles of energy, and are pretty good for heart health, too.  Turkey meat also contains zinc, a mineral that helps lower cell division, which for cancer patients and survivors is a very important thing, as it ultimately prevents tumor growth

Walnuts

Pretty much everyone knows nuts are a great source of protein, fiber and omega-3 fatty acids. They also make a great snack that boosts your energy and make it possible for you to keep moving longer, even extend your workouts :-)  All you need is about one ounce of nuts each day to lower the risk of coronary artery disease, hypertension and type II diabetes

Yogurt

I hear about pre- and probiotics all the time, so it wasn’t a huge surprise to hear about this last “functional food.” These bacteria are beneficial microorganisms that are added to food items-yogurt is a great example-to help boost your health, fight disease, and improve the health of your digestive system. The pre- and probiotics found in yogurt can also help fight off cancer, high blood pressure and ulcers.  Just check the label before you make your next yogurt purchase and make sure it states “contains live, active cultures”

So, functional foods are “it” for me.  The list isn’t that daunting, and the items are really easy to find in the grocery.  And if you know where to shop or when things go on sale, you can stay pretty healthy without destroying your grocery budget.  Just cut out that six-pack of frosted cupcakes and put the bag of chips or candy down, and you’ll find your grocery bill will not have to tip into an unhealthy range just because you’re making the right choices for your diet and your life.

Peace. 

Post from: EveryJoe

Next Time You Shop, Stock up on Functional Foods

It’s a common belief that many of my friends share–if you follow a vegetarian diet, you won’t be able to get as far with strength training and athletic pursuits.

Wrong. True, it is going to be a bit more complex to attain the level of protein in your diet that your body looks for when you’re undertaking a strength traning regimen. But it isn’t impossible.

Many experts recommend 1.6 to 1.7 grams of protein per kilogram of body weight (0.73 grams per pound). There are ways for you to get enough protein to reach this recommended amount with low-fat dairy products and protein rich plant sources.

Try working these non-meat protein sources into your diet for your daily dose:

-Milk, 8 ounces=8 grams
-Tofu, 3 ounces=15 grams
-Yogurt, 8 ounces=8 grams
-Cheese, 3 ounces=21 grams
-Peanut butter, 2 tablespoons=8 grams

An even stickier issue, especially for female athletes who are vegetarians, is how to get much-needed iron into your diets. The truth is, our bodies just don’t absorb the iron found in non-animal proteins as easily as they do from animal proteins. Good sources of non-animal based iron include leafy green vegetables, whole grain cereals, figs, lentils, kidney beans and some dried fruits. If you do eat fish or chicken, you should be able to get plenty of iron in your diet.

Because your body will need a little extra help absorbing the iron from non-animal sources, you need to be sure you are getting enough vitamin C. Try to work vitamin C into meals where you’re consuming significant amounts of iron from non-meat sources. For example, if you’re eating a breakfast loaded with whole grains, don’t forget to drink your juice! It will help your body absorb the iron found in your cereal.

One of the most common nutrients missing from the vegetarian athlete’s diet is B-12. Found only in animal products, B-12 can be tricky to control. You should be able to get enough B-12 from eggs, cheese, milk and yogurt. But another great way to supplement is by replacing cow’s milk on your cereal with soymilk.

So going green with your diet doesn’t have to diminish your returns when it comes to strength training. With a little planning and education, you should be able to achieve your goals and maintain your vegetarian lifestyle, beautifully.

Peace.

Post from: EveryJoe

Think a vegetarian diet and being an athlete don’t mix? Think again

As promised, World Vegetarian Day is just a few moments away, and I wanted to take just a few of those moments to share some words of encouragement, and a nudge to you to go out and explore your local groceries and stock up on ingredients you’ll need if you decide to take the plunge and celebrate beyond today. As more of us decide to take the plunge and try going vegetarian, it’s important to note that you have to start with the basics, and that means the ingredients.

If you shop alot, or even a little, it’s hard to miss the soymilk, tofu and veggie burgers commonly available in most grocery stores.  And most stores have natural food sections now, too.

Beyond these choices, if you plan on taking the plunge this World Vegetarian Day, now is the perfect time to graze your local produce stands and farmers markets while newly-harvested produce is still abundant in supply.

If you’re lucky enough to live in a city with a diverse population, ethnic grocery stores are great places to check out, and often have lots of interesting, meat-free products to choose from. Most Asian grocers routinely offer tofu, miso, noodles, stir fry sauces, vegetable broth and seaweed,  and at noticeably lower prices than manstream natural foods stores. I recommend trying out some new sauces for your favorite stir-fries or for a delicious tofu marinade.  Some also stock exotic fruits and vegetables and a variety of mock meat products. Middle Eastern and Greek grocers are a great source if you’re in the mood to check out new flavors.  Try their grape leaves, hummus, tahini, baba ganoush, falafel and grains. Jewish or kosher stores typically carry a wide variety of dairy-free items for you to check out.

But like everything else, you can find these same types of products online. Some of the best places to check out include Pangea Vegan Store, VegeCyber for mock meats and Food Fight Grocery.

So make it easy and go online, or make it fun and get out and explore. One thing is for sure, you do have a lot more choices than you imagined. Just because you’re dropping meat, don’t feel like you are losing out on something. Think of it this way–it’s opening a door for you explore your mind-body connection, and your heart to a new way of eating that’s actually good for it.

Peace.

Post from: EveryJoe

Celebrate your Health–it’s World Vegetarian Day!

Chakra Four: Breathe Deep, Breathe with Love

Ironically positioned right in the center of the seven chakras is the fourth Chakra, Anahata.  Both ironic and important, because the fourth Chakra is located at the heart.  It’s primary function is love, it’s element is air (or breathing).  The verb for this chakra is “I love.”

The body parts tied to this chakra are the lungs, heart, arms, hands and thymus gland. When this chakra is not functioning properly, all types of diseases may potentially result, including high blood pressure, heart and lung disease. For meditation purposes, the color linked to this chakra is green, as are the concepts of love and balance.

The best pose I have found to complement this chakra is the Camel.  Here’s how it works:

-Kneel down on the floor with your hips resting on your knees

-Slowly rise up onto your knees, as you make circles with your arms, one arm at a time. Move your arm to the front, up and then back, one arm at a time, slowly

-As you rise, make sure your feet are on the floor, with your toes pointing backwards.  It is best (and most comfortable) to have a towel rolled up under your feet to keep them comfortable

-As your arms move in circles, allow them to slowly find their way to your heels.  As you do this you are squeezing the muscles in your buttocks and slowly bending backwards, as you press your pelvis forward.  The squeeze in your buttocks will help protect your lower back

-Your chest will continue to push outward and upward as you move.  You can either tuck your chin towards your chest or push it outward to follow the curve of your spine

-While in the last portion of the pose, breathe deeply.  Feel the expansion in your chest as you breathe; feel the opening in your heart

-Release the position slowly by either raising one hand into the air, or by lowering your hips back onto your heels, keeping your hands on the floor as you relax

Move with love, live with love and bend with love.  What more can you ask for?

Until next time,

Peace 

Post from: EveryJoe

Chakra Four: Breathe Deep, Breathe with Love

I spend a lot of time in my own little world, stressing over deadlines and schedules, but when I take a step back, I’ve got it pretty good. My bills get paid, there’s enough left over for fun, I have a great job, home, family and groups of friends.

There’s more to living a healthy lifestyle than your BMI and how much you can bench press. Which led me to my decision.

I went back through my check book, and I spend a disgusting amount of money of Starbucks everyweek: something that isn’t neccessarily good for me, and completely unneccessary. 

I mentioned Scott’s post because it upset me this morning.  I wrote this peice on fat acceptance a while back, which sparked a great discussion about understanding, compassion, health and being decent to your fellow man. Not so much the post, but the comment left by a reader reminded me of all the hardships people have to face everyday: everything from ridicule, to prejudice, to money troubles, to illness- the list goes on and on.

With some people, its obvious. A dirty man in rags sleeping in business doorway is obviously homeless.  An obese person is obviously obese. A severly mentally handicapped woman, is obviously handicapped.

With some people it’s not so obvious. Im sure I pass many people everyday that have JUST lost their houses, or people with cancer that are still fully functional but with grim prognosis’. Or someone that had just lost someone very close to them.

We walk around, quite frankly with our heads up our asses, complaining about having to look at the overweight or step over the homeless, but offering on solutions. I;ve decided to do my part.

I know how much a simple smile or wave from a stranger can uplift my mood. I always say “what’s the point of being healthy if you aren;t happy?” While I spend so much time on keeping my body healthy, I do little to help out the hearts of others.  If I can contribute a little happiness to someone else’s day, maybe I can change how they look at things.

So, in a world of fat jokes, the forgotten elderly, or even just the struggling single mom, I am giving up my daily Starbucks to do something for someone else. I’m christening Thursday’s Healthy Hreat Day.  Every Thursday I’m going to go out of my way to do something nice for a stranger. Even if they aren;t in obvious need, everyone needs a little something to lift them up everyone in a while.  I don’t need to know their story, the only thing i ask it that they pass it on.

I ask you guys to join. Every Thursday do something nice for a stranger and come here and post what you have done. Not for recognition or a pat on the back, but in hopes to inspire someone else to do the same.

Think of the last time someone did something nice for you for no reason. Think of that feeling you got that kept you uplifted all day. Now imagine if everyone did that for one persona once a week. Think of the changes you could make.

It can be as simple as giving a compliment, to buying someone in front of you at the store’s groceries. Offer to carry someone’s bags to their car, or help them across the street.

I haven’t decided what I am going to do today, but my mother is being discharged from her skilled nursing facility on Thursday and I would love to do something nice for the nurses. They are ridiculously underappreciated, and deserve to know that what they do matters. I don’t have much money right now, so I’d like to give something that everyone can use. Any ideas?

 People like to say we are a lazy, selfish, fat nation. Well, do something about it. Don’t point fingers and judge and then complain even more when nothing changes. Make it change. A little compassion and understanding goes a long way.

Go out and make a little difference. Then come back here, tell us about it, and let it inspire someone else.

grounded fitness, fitness, health, yoga, pilates, strength training, personal trainer, cardiovascular, cardio, exercise, wellness, weight loss, blog, blogging, fitness blog, weightloss blog, Every Gym’s Nightmare,

Post from: EveryJoe

There’s So Much More To A Healthy Heart