THE IMPORTANCE OF VARIETY IN EXERCISE AND EATING

It is often said that variety is the spice of life!  From an exercise and nutrition perspective variety is definitely an essential key.

Exercise should always be safe, effective and fun. One issue regarding safety in exercise is variety. Doing the same exercises the same way over months, years, and decades will cause overuse injuries. Often the disciplined exerciser performs the same exercises the same way for months, years and even decades. This may lead to a lean body but could be leading to some joint problems.

Think of it this way, if you had a sand pebble in your shoe it quickly becomes an annoyance. By the end of a whole day with that sand pebble you will have a blister. Change promotes safety and injury prevention. If someone exercises the same way continuing to expect new and better results, he or she will be disappointed. The

body will adapt; therefore, the chaos of variety is necessary to continue improving health by providing a continual and new challenge. Variety leads to better health related results.

Finally, variety provides the "spice" by keeping things interesting and fun and helping one avoid the doldrums of dreading the same old workout over and over again.

By now you are probably wondering, "So how do I get out of my 30 minutes on the treadmill routine?" Well think of your body in parts. The upper body pushes and pulls. The lower body squats, lunges, steps, runs, jumps and walks.

There are numerous full body and core exercises. Cardiovascular health does not have to be achieved simply by doing 30 minutes on the treadmill, elliptical or stationary bike three times a week. The key is simply to get the heart rate up for roughly 20 minutes 3 days per week, and this can be achieved in numerous ways.To determine if your heart rate is in the right range train at a pace that you cannot carry on a conversation but you

can continue to exercise. Intervals of time or distance, for example, jumping jacks for 90 seconds followed by 30 seconds rest or 800 meters on a bike followed by a 60 second rest, are excellent ways to develop cardiovascular health and add variety.

One may also use exercises like jumping jacks, mountain climbers, jumping rope, skipping, hiking, swimming truly almost any movement can be used to develop

cardiovascular health. Creating circuits of upper body, lower body, full body, core and cardio can keep it fun and different each time you exercise. There are many websites you can visit to find ideas for each category upper, lower, full, core and cardio. Just be creative!

Variety is also essential to eating healthfully. Anyone who has been reading my articles

understands that I promote a simple philosophy regarding nutrition: "Eat food!" This

simply means one should consume real whole foods that are not processed and / or refined.

As Americans we have access to so many different options to eat. However, just because you can eat it does not make it a food. When we consume processed foods or refined foods we deliver toxins, poisons to our 300 billion cells which promote disease, illness and death. Processed, refined foods are not foods at all. Real food promotes disease prevention, wellness and life.

As one consumes "real food" variety will insure a variety of nutrients and stimulate all your senses through the beauty of shape, color, texture, taste and aroma. For example, dark leafy greens are typically high in vitamin A and K, dark orange vegetables and fruits

high in beta carotene, citrus high in vitamin C, fish and nuts high in omega 3 fatty acids, beans are high protein, fiber and folic acid and it goes on and on. Just think of all the wonderful cultures and how they have discovered so many unique ways to prepare food.

Enjoy the "spice" of life in the diversity of foods and food cultures. You will have fun and be more healthy!

To your health!

JULIAN

HOW TO PUT A PLATE TOGETHER

The basic daily habit of putting together a healthy plate is vital to good health. With so many Americans suffering from poor health, exercise is a the forefront of many people's minds - but even more important is making poor food choices.

Think of your plate in thirds. One third is protein: fish, poultry, pork, beef, eggs, dairy, nuts and beans. A simple way to remember this rule is any animal product + nuts and beans. The second third should consist of starchy carbohydrates: beans, sweet potatoes, beets, butternut squash, quinoa, whole grain rice, pasta, bread, and cereal. The final third includes vegetables and fruits.  

How much of each should you eat? First of all, serve your meals on a salad plate - you will eat less. For each third of your plate, serve about a handful, palm or fist size of food. No seconds. Now you are thinking, "But what if I am still hungry?" No problem - eat a salad, fruit salad or fruit and even all three if you like. The salad and/ or fruit is water- and fiber-dense and will satiate you and continue to nourish you. Salad and fruit also serve as necessary ruffage to clean your digestive tract and prevent colon cancer.

When possible, purchase products that are local, organic, antibiotic-free and in season. This is best for your health and for the environment. In season, local produce is more nutrient dense and tastes better. Don't forget to consume a variety from each group. The more variety and color, the more overall nutrients you will deliver to your 300 billion cells.  

Make your home a sanctuary of healthy foods! No processed junk foods in the house. And when it comes to Thanksgiving, Christmas, birthdays and other parties. Enjoy these festive times! There are 365 days in a year and the 20 or so holidays and parties are not the cause of our health problems. So take these simple tips, enjoy a great plate of food and improve your health.

To your health!
JULIAN

5 TIPS FROM HARVARD’S SCHOOL OF PUBLIC HEALTH

Stay Active 

The body simply needs regular physical activity. Thirty minutes of walking 5 days a week can be enough. It does not even need to be all at once. Ten minutes before work, ten minutes at lunch and ten minutes after work! 

Go With Plants

Eating a plant-based diet is healthiest. Make at least half of the food on your plate vegetables and fruits. Steam vegetables and add healthy oils afterward for flavor. Get most of your protein from beans, nuts and seeds.  

Pick Healthy Protein Sources

Beans and nuts are the best choices followed by fish and chicken. Avoid processed meats - bacon, cold cuts, and hot dogs which have a strong link to an increased risk of heart disease and colon cancer. Limit red meat - beef, pork, lamb - to twice a week. 

Make Your Grains Whole Grains

Grains are not essential for good health. What is essential is to make any grains you eat whole. Eating whole grains (brown rice, whole wheat breads, whole grain cereals, whole grain pastas) in place of refined grains (white rice, white breads, processed cereals, white pasta) makes it easier to control weight, lower the risk of heart disease and diabetes.  

Drink Water, Coffee, or Tea

What you drink is as important as what you eat. Water is the best choice. Both tea and coffee have health benefits. Avoid drinking your calories. Sugary drinks are the worst choice because they add calories devoid of nutrients. Sugary drinks lead to weight gain and increase the risk of both diabetes and heart disease. Limit both dairy and juice. Moderate alcohol consumption may have health benefits but it is not for everyone and there is no need to start.  

To your health,

Julian

REAL FOOD IS SELF-CORRECTING

You have a diet, whether you choose to follow it it consciously or not, simply because you choose which foods to eat.  A study in the Journal of the American Medical Association examined two different diets. 

Diet number one simply instructed people to choose foods only from the following groups baked/grilled meats, vegetables, fruits, whole grains, nuts, and olive oil. Diet number two gave specific percentages and calorie amounts to follow regarding fats, carbohydrates, and proteins. 

In order to follow this diet, group one simply chose foods from the list provided.  Group two spent their time thinking, dividing, measuring, calculating, and recording.  

In the end, the group one ate fewer calories, lost inches, and dropped pounds. Why did this happen?  Because "real food" is self correcting.  When we eat whole foods our hunger drives are healthy and appropriate and naturally keep us satiated because we are getting the right amounts of protein, fats, carbohydrates, fiber and water.  Even more important is the fact that you are delivering the nutrients our 3 billion cells crave and we need to have a healthy life.

When you are eating, "real food", you don't have to obsess about counting calories or measuring your servings.  Certainly counting calories and measuring servings can help one achieve one's healthiest body weight and it could be a good practice for a short period of time but it would be very difficult and not enjoyable for a lifestyle.  Further counting calories does not guarantee or necessarily motivate one to eat healthfully.  It simply helps one get the right amount of calories which is only a piece of the nutrition puzzle.  Remember real food is self correcting and truly healthy. 

• Group one consumed on average 32 grams of fiber a day compared to group number two at 17 grams per day. 
• Group one ate higher levels of healthy fats (nuts, olive oil) - these fats are high in Omega 3 fatty acids which reduce inflammation and disease as well as help one feel satiated - group two ate more refined carbohydrates and less fat which leads to over-eating.
• Group one ate more than two times the amount of vegetables and fruit as compared to group two.

So keep it simple and eat "real food" - vegetables, fruits, beans, nuts, seeds, whole grains, and lean baked/grilled meats,poultry and fish.  "Real food" delivers nutrients to your cells, the basic unit of life, preventing disease and improving quality of life.

To your health,

Julian

THESE LUCKY 7 FOODS FIGHT CANCER

We know more about what not to eat than what to eat. We know to avoid processed meats, pre-packaged salty foods, sugar (especially sugar hidden in beverages), and too much meat (especially red meat). 

However, the research is clear a diet rich in plant foods lowers the risk of cancer.

According to WebMD these are our best seven cancer fighters.

1. Garlic - Really, it is all the allium family which includes onions, leeks, chives and scallions. Don't waste your money on supplements - the best way to get the cancer fighting sulfur compounds from the allium family is to eat them. It is a great addition to pesto - which can be made with basil, parsley or spinach, then tossed with whole grain rice or whole grain pasta. Look for ways to add other alliums to salads and soups. If you find garlic harsh, then its flavor can be toned down by mincing and allowing it to sit for 15 minutes.  

2. Broccoli - Broccoli is definitely a beast at fighting cancer, according to the World Cancer Research Foundation and the American Cancer Institute. Broccoli is a part of the cruciferous family which includes kale, cauliflower, and cabbages. Google cruciferous veggies to find many more examples to add to your meals. Again, it is a sulfur compound in these cruciferous veggies that is the real fighter against cancer. Try it and other cruciferous veggies steamed, stir-fried with olive oil and garlic, raw or slightly steamed and dipped into olive oil, salt, and garlic - or even in a smoothie or juice. 

3.  Tomatoes - The red color of tomatoes comes from a compound called lycopene. This chemical has been found to stop cancer cells from growing in the lab. It appears to target breast, lung, prostate, and endometrial cancers according to the American Institute of Cancer Research. Canned, cooked tomatoes are best so make some with whole grain pasta, whole grain rices, soups, and chili. Watermelon, pink grapefruit and red bell peppers are other sources of lycopene.  

4.  Berries - Strawberries and black raspberries have been found to slow colon cancer; strawberries, blackberries, raspberries, and blueberries appear to fight lung, mouth, esophageal, and stomach cancers. Enjoy them all when they are in season, and buy them frozen for the rest of the year to make smoothies.  

5.  Carrots - Cooked carrots are best, but don't cook them too much. Steam or slightly boil them to get the best cancer fighting from this root vegetable. Carrots are believed to fight cervical cancer. Add them to soups, enjoy as a side, or steam several and put them in a mason jar with olive oil, vinegar, sea salt and garlic.   

6. Spinach - Cancer-fighting lutein is found in all dark leafy green plants, but spinach remains the star. Use spinach and other dark leafy greens for salads, stir fry with garlic, steam and add to smoothies. Try a banana, handful of frozen pineapple and a few handfuls of spinach. Blend with a glass of water and enjoy!  

7.  Legumes - Beans are simply a super food, thanks to their high fiber content. There are huge varieties, which include black, red kidney, cannellini, fava, lentils, black eye peas, garbanzo and on and on. They are very inexpensive canned or dried. They are also high in fiber. Beans are easy to use as a side, add to a soup, or blend and make dip with some garlic for some of the other veggies on this list.  

The best medicine we know to fight cancer is avoiding the toxic foods mentioned earlier and focus on including these seven each day or at least several times through the week. It is important to keep one's weight under control as cancer is more prevalent in those who are overweight. Therefore, eat these "Lucky 7" and exercise regularly it is truly your best medicine to fight cancer!  

To your health,

Julian

THE SHORTCUT?

When it comes to improving one's health, the most common hurdle is losing weight. Exercise is a factor and is important but often the biggest factor is one's food choices. We live in a culture where we are fed constantly the message that there is some "silver bullet" that can solve our eating difficulties. 

The reality is that there is no shortcut.  We must have discipline. Yep, I said it: we must have discipline. This is a hard word and many of us, when we hear it, may think there is no hope. But this is not true! We must have discipline but it is also helpful to have some keys to follow.  Here are four keys to follow that will help you improve your eating habits. 

• Make your home a sanctuary. In your home, do not have any non-foods. Your refrigerator and cabinets should be full of whole foods - green veggies, a diversity of colored veggies, fruits, beans, nuts, seeds, whole grains, potatoes and finally some animal products (dairy, beef, lamb, poultry, fish).
• If you are going to be traveling or you are going to have a crazy American day, running everywhere, then plan ahead. The night before, pick your restaurant out and go to the menu and pre-determine the healthiest choice you can make. Drink only water. Then communicate to a friend, family member, co-worker your decision to provide accountability. By doing this you are not showing up hungry and deciding at that moment but you have already made your decision.
• If you are going to be traveling or you are going to have a crazy American day running everywhere then plan ahead.  Make at home the night before a healthy portable meal and or snacks. Bring water! 
• If you make 1, 2, and 3 your lifestyle discipline - then on a date night, a special occasion, holiday, or celebration don't worry about it and celebrate free from guilt. If you have 30-50 splurges a year you will be healthy. Get 300+ days of eating healthy and you will be healthy.

It just takes a little bit of discipline.  And as we all know small bits of discipline in life add up. So, get disciplined and take the four tips and make them part of your life!  

To your health,

Julian