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Americans consume the most cows’ milk and yet still have one of the highest osteoporosis rates out of all countries!
Because eating animal products makes our body acidic and our bodies thrive in an alkaline environment. Our bodies cannot operate in an acidic environment so our bodies then grab calcium out of our bones in order to absorb it. I eat meat and dairy products myself, but it’s all about moderation. Unfortunately, we are taught that the best (or even the only!) source for calcium is cow’s milk. When I found out I was pregnant and went for my initial visit, they gave me a handout on nutrition. It listed American cheese as the top source of calcium! Really, they pick the cheese that is so processed it doesn’t even taste like cheese anymore?! We are not taught about how much calcium is in green leafy vegetables such as kale and other things that are great for you, and I think advertising has a lot to do with that.
The Dairy Council is a MARKETING council; that is their job, not health or regulation or safety, but marketing – which is why there are so many milk ad campaigns. Now, I don’t think advertising is a bad thing. I think it’s great for kids to know where milk comes from and visit healthy cows on humane farms, but there is a misconception that dairy products are the only source for calcium and that is just not true.
Milk does not have many nutrients after it is pasteurized. Raw milk is much more nutritious but that is a controversial subject. Raw milk products are hard to find since state laws are tricky and you usually have to buy directly from the farmer.
Vitamin D is needed in order for calcium to be absorbed. There is only a little over 100 units of vitamin D in a glass of milk – most of us are deficient in vitamin D and need at least 1000 units daily – at the VERY least – newer recommendations are about 7000 units daily (but levels need to be monitored if you are taking doses that high).
Now here is where milk can get dangerous: unless you buy organic grass fed milk, your milk will contain recombinant bovine growth hormone (rBGH or rBST) in order to boost milk production in the cow. But this causes health problems in cows such as increased udder infections (so now you are needing antibiotics for the cows which ends up in your system as well, making your body resistant to certain antibiotics - so if you ever get a really bad infection, chances are higher that conventional antibiotics will not work for you). rBGH also leads to higher levels of insulin-like growth factor in milk which can contribute to breast, prostate, and colon cancers in humans. Also, since hormone use is inducing milk production during an unnatural phase of time, milk produced during this stage is of lower quality – it has increased fat content and decreased protein.
There is information to support that calcium supplements can increase heart attack risk. This is newer information and there probably needs to be more studies done in order to really come up with a solid conclusion. However, I think that is a sign that it may be better to get your calcium from natural whole food sources instead of in pill form.
It is your own personal choice to eat/drink animal products or not, but please be informed about the health of the animal you are eating and what unnatural things have been injected into it. Some other ideas for good calcium sources are: kale, Chinese cabbage, spinach, rhubarb, wild salmon, beans (white, pinto, and red), bok choy, sesame seeds, chia seeds, flax seeds, quinoa, dried figs, almonds and broccoli.
By: Dr Christine Arseneau (aka: Tina)
Tina's blog: http://www.tinaspharm.com/
We have covered red, blue, purple, orange, yellow, and green so far. Although not as vibrant, the last color I would like to cover is white. White fruits and vegetables contain fiber, vitamins, and phytochemicals that promote heart health; help maintain healthful cholesterol levels and slow cholesterol absorption; and lower the risk of certain cancers such as breast and lung.
Members of the white group include garlic, onions, shallots, mushrooms, cauliflower, white asparagus, plantains, parsnips, tan pears, potatoes, white corn, white eggplant, kohlrabi, white peaches, fennel, tan figs, celery root, white tea and water chestnuts. Since I am going out of town this week, I did not stock up on white foods but will make sure to eat plenty of them while I am in Sedona! A white food I have not yet tried is white eggplant, which I heard has a little sweeter taste than a purple eggplant – so I will look out for one.
Onions have many health benefits. Onions contain the flavonoid quercetin which has anti-inflammatory, antiviral, and anticancer properties. Quercetin is used to treat allergies and asthma.
Garlic also has anticancer benefits. It inhibits the formation of nitrosamines, which are compounds formed during digestion that are cancer-causing. Garlic also has antimicrobial activity against not only bacteria and viruses but also fungi and parasites. Garlic has cholesterol-lowering activity and can even lower blood pressure and prevent blood clots.
White tea is different from its counterparts - black tea is fully fermented and green tea is partly fermented while white tea is not fermented at all. This means it contains even more cancer fighting antioxidants than green tea.
Aim to eat one food from each color of the rainbow daily (whole foods, skittles don't count!) in order to ensure you are receiving a wide range of healthy nutrients and antioxidants!
Written by: Dr. Christine Arseneau (aka: Tina)
Start the year off right with consistent workouts. This is just a few workout ideas that you can implement into your days! Consistency is key...MAKE IT HAPPEN THIS YEAR!
Everyone knows eating your greens is good for you! Why? Green fruits and vegetables contain nutrients that lower the risk of breast, prostate, lung, and other cancers. They also promote eye health, boost immunity, and help to build strong bones. Typically, the more dark and rich colored the food, the more nutrient-packed it is (think kale and spinach).
There were plenty of greens to choose from at the food co-op this week. Ones I picked up were: swiss chard, green pears, kiwis, parsley, cucumber, kale, romaine lettuce, cilantro, zuchinni, green pepper, celery, broccoli, leek, and spinach. Other foods to consider are: artichokes, asparagus, endive, limes, peas, watercress, arugula, avocados, green beans, green chiles, green grapes, okra, green apples, green tea, and bok choy.
Some green foods are rich in lutein and zeaxanthin. Lutein reduces the risk of macular degeneration (the leading cause of blindness in older individuals) and may protect the lens of the eye from sunlight damage.
Cruciferous vegetables contain more phytonutrients with cancer fighting properties than any other family of vegetables.
Green tea is a potent antioxidant that helps repair damaged DNA. It contains polyphenols which reduce the risk of stomach, small intestine, colon, pancreatic, lung, and breast cancers. Green tea also activates your liver’s detoxification which helps defend your body against such things as cancer.
I did not run into any green foods that I have not yet tried – anyone have any ideas for a food that may be new to me?
For optimal health, you should consume all seven colors of the phytonutrient rainbow everyday – red, orange, purple, yellow, green, blue, and white. Next week I will finish up my series on eating the rainbow and discuss the importance of white foods.
By: Dr. Arseneau
Dr Arseneau blog:http://www.tinaspharm.com/
1.) Follow the 80/20 rule. Stick with healthy eating 80% of the times. IF you feed the body nutrient dense whole foods such as healthy grains, vegetables, fruits, etc… you’ll be supplying the body with the nutrients/minerals it needs to function properly. Eating refined or processed foods all the time not only give you 0 nutrients, it actually pulls nutrients and enzymes from your own body in order to digest it! So it’s a double whammy. First it pulls from bloodstream, then it goes into pulling deeper from your tissue, followed by organs, muscles and finally bone. So yes, you can literally eat your way to diseases, bad health and deterioration.
Eat nourishing foods 80 percent of the time that way your body will be able to handle
when you eat depleting foods (20% of the times) because you’ll have reserves of the vitamins, minerals, and enzymes necessary for digestion
2.) Make goals for yourself and follow the S.M.A.R.T. technique, you can’t fail:
S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely
3.) Try to limit or eliminate gluten from your diet. It will make a world of a difference in not only your waistline, but also your energy levels. Limit bread intake, if you must have it on a regular basis, go for buckwheat bread. Even whole wheat bread has lost its value in the past 20-30 years since the wheat plant has been modified so many times. The body cannot process it the same way leading to indigestion, fatigue and other problems.
4.) Interval and circuit training will burn 5x more calories than walking within the same given amount of time...hence its popularity nowadays for weight loss. That along with a healthy 80/20 diet and you're golden!
5.) Don’t be afraid to lift weights. One pound of muscle is 5x more metabolically active than one pound of fat. Replace your fat with muscles…you’ll become more metabolically active; burning more calories at rest and you’ll look better. Ladies, if you’re afraid of looking bulky, don’t be…testosterone is a major component in building bulky muscle…something most women don’t have much of. Lift heavy, eat healthy, and do your interval cardio training on a consistent basis and you can’t lose!
6.) Feed your mind the right stuff to keep it positive. I know realistically, its hard to stay positive ALL the time, but try to see the positive in the situations that bring you down. Misery loves misery and negative loves negative, but in reality it needs positive to live a healthier happier life! Be that positive in people’s life, don’t wait till it comes to you. A positive mind achieves amazing things whether its at work, at home or with your personal goals such as your fitness!
7.) Avoid all foods that contain sweeteners --that includes diet sodas. Sweeteners have been linked with headaches, insomnia, digestive problems, loss of taste buds and linked with certain cancers. That’s enough for me to give them up. Try going without it for a week and see how great you feel!
8.) Protein at every meal is not only good to build and maintain nice lean muscles, it also helps to keep you full between meals and research shows that eating protein at every meal or snack helps keep the sugar cravings away.
9.) Find a friend to workout with, invest in a trainer or join a group fitness class. Accountability is key to your fitness success!
10.) Live by the law of reciprocity. I believe that if you live your life giving and I mean genuinely giving without any expectations of returns, in some way, shape or form your unconditional contribution will be returned to you by those very same people you gave to. Eventually you’ll see it come back to you when you least expect it and most need it. Whether its favors, gifts, donations or your time to someone…Give and you will receive!
11.) Replace sodium with spices that can provide you with all the good stuff and not affect your blood pressure as much! Garlic is the powerhouse of spices and in my opinion goes with just about anything. Paprika and parsley are loaded with vitamins as well as iron and calcium. Mint can help with gas and nausea, sage can enhance antibiotics in your body. Thyme has been used to relieve overall cramps and oregano works as an antiseptic.
12.) Learn to laugh at yourself. No one really cares anyways. Don’t take life too serious. Take control of your life, trust your instincts, live with confident and always be yourself. As Dr Seuss says “Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind.”
Committed to your health,
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