3 Must DO's for Anyone Looking to Get Into Shape! PDF Print E-mail
Saturday, 21 May 2011 16:34

By Travis Nickerson

1. AVOID eating processed foods!

We all have heard of the idea AVOID processed foods. Yet, it is inevitably most all of us will fail to do this in some way or another. A good tip is to shop the perimeter of any grocery or whole foods store. These are the areas that contain your fresh vegetables, fruits, meats and breads. Be sure to avoid white breads and tortillas due to the fact most if not all fiber and good nutrition is stripped away due to its rigorous processing. Look for one-hundred percent whole grain products because these use the whole wheat grain and give the nutrition that is lacking in refined white breads. Avoid the inner aisles because this is where you will find all of your processed foods, many of which are bagged, boxed and canned. These items contain many ingredients that add shelf life to the products, but, can TAKE AWAY life from you.

2. Get some Exercise!

Studies show that getting even 30 minutes of exercise 2 days a week can boost serotonin and dopamine levels in the brain. These neurotransmitters are the feel good chemicals in the brain. Exercise is also a vital role to get into shape and changing one's body composition because it allows the body to burn any extra or stored calories in the body as energy. A combination of weightlifting and cardiovascular exercise is the optimal way to shed fat and maintain the lean muscle mass for both women and men.

3. Get a good night rest!

Sleep is getting harder and harder to come by these days. Although one must thank Edison and colleagues for the light bulb, it seems ever since then, the circadian rhythms of humans have been thrown off and we have been getting less and less sleep. Not getting sufficient sleep is a stress on the body and is linked with higher levels of Cortisol. Elevated and prolonged amounts of Cortisol are associated with fat gain and increased catabolism in the body. Catabolism breaks down proteins in the body, the target being muscle tissue. Ways to get a good night sleep. Avoid all caffeine and stimulants at least 5 hours before bedtime. This will allow one's body to flush everything out and allow the brain to wind down allowing one to relax. Turn of all electronics and cover up any power lights that remain glowing. Recent studies have shown that even one light can inhibit the production of melatonin released by the pineal gland in the brain. So cover all the lights up, it should just be you and pitch blackness for the best night sleep.


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Gluten-Free Kitchen - 5 Steps PDF Print E-mail
Saturday, 14 May 2011 15:53

By Toni B. Snyder

How do you create a gluten-free kitchen if you are gluten intolerant or have celiac disease? It can be done with the right information and a little time. The following simple steps will get you on your way to a gluten-free cooking environment that is safe for you and your family.

1. Sorting Space

First, designate a large, clean space outside of the kitchen area for sorting your kitchenware and appliances. Separate this space into two sections: Keep and Toss. A third section for gluten eaters may be needed if your kitchen is not totally gluten-free. A sorting space like this will help you organize and manage the following steps.

2. Kitchenware to Keep

Keep pots, pans, utensils, and dinnerware made of non-porous materials (stainless steel, copper, porcelain, glass, Pyrex) as long as they don't have deep scratches or ridges. Give these items a thorough scrubbing in hot, soapy water and, if you can, sanitize them in the dishwasher for a fresh start. This kitchenware is now exclusively for gluten-free use.

3. Kitchenware to Toss

Throw out pots, pans, utensils, dinnerware, cutting boards, and colanders made of porous materials (non-stick coating, stoneware, plastic, vinyl, wood). The gluten protein gets stuck in the scratches and ridges of porous kitchenware running the risk of cross-contamination. Remember, it only takes a tiny amount of gluten to trigger symptoms. Buying brand new cookware can be expensive, so start by choosing a pot or pan size that you will use most often.

4. Small Appliances

Replace toasters, blenders, mixers, bread makers, and any other small appliances that are difficult to sanitize and/or made of porous materials. Toasters are especially contaminated with gluten. Buy a new toaster for yourself, and hang onto the old one if there is a gluten eater in the house (ideally, everyone is the house is gluten-free!).

5. Clean and Organize

Wipe down all counters, surfaces, walls, and inside/outside cabinets with hot soapy water, vinegar, or your choice of disinfectant. If needed, organize your clean kitchen into gluten-free and gluten areas. Provide a special cabinet in the kitchen for the gluten eaters and discuss with them the importance of keeping their area clean and free of crumbs. Put all your uncontaminated, gluten-free kitchenware into their cabinets and drawers.

What's Next?

Congratulations on that beautiful, safe kitchen! Your next step is to make your pantry and refrigerator gluten-free. Are you ready for the challenge?

Toni B. Snyder invites you to visit for more information on gluten-free living. Dr. Snyder is a nutrition consultant specializing in the management of common nutrient deficiencies and related health concerns associated with food sensitivities and allergies. Take her Free Health Assessment and discover the benefits of personal nutrition consulting.

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