improve your posture

Do you notice yourself slouching? Do your shoulders roll forward? Do you have back pain? Our body's are connected through a system called the kinetic chain. When the chain is disrupted, it will cause us to slouch, shoulders over our body, a dropped chest, hips moved forward or backward, and a rounded back. This will cause our back to hurt because there will be more un natural pressure on parts of the spine, hips, and knees. By stretching and releasing tight muscles through out the back, also strengthening the core muscles, and adding diaphragm breathing can help improve posture. Some cases maybe more serious and need doctors attention or physical therapy.
 The chain involves these three systems: the muscular system, the articular system, and the neural system. The structural system involves the ankle, knees, hips, pelvis, trunk (stomach), shoulders, and head. If there is one area of the body is injured (through the structural systems), it will cause other parts of the body to take over or impinge parts of the system. This will affect the natural posture of the body. All the exercises/stretches that are posted in this post are good for your back and help stretch or release your back. Good posture comes overtime, but if you work on strengthening your core and checking your posture though out the day and stretch tight muscles your back pain will decrease.
 Decompressing and stretching your back is also great for all muscles on the body, but your spine and shoulders love it to! If you lay down on the floor or put your feet on the couch while laying on the floor, this helps release the spine and relaxes the muscles after supporting your body all day.
 Try these stretches! they are nice to do after a work out as a cool down or before bed.

 

 

foam roll your thoracic spine. this is a love hate relationship but this is great for tight back muscles. be sure to breath.

 

These are also great exercises/stretches for your back and hips.

 

Ways to check yourself while doing everyday things!

 

This is decompressing your spine. Try diaphragm breathing while in these positions.

 

Here is a example of diaphragm breathing.

 

 

Additional back, hip and shoulder stretches and exercises.

 

 

 

10 hormones that factor with your weight loss

Leptin- (source is the fat cells)leptin manages how much fat is stored around the organs and under the skin. Over weight population tend to produce too much leptin. From refined carbs, low fat products, high fructose corn syrup and trans fat. These foods signals to the body as starvation, which makes the body burn fewer calories and store fat. High leptin levels lead to high blood pressure, heart disease, stroke and obesity. Eat real food! veggies, fruits, whole grains. Foods with natural fats, and fish

Thyroid hormone- (T3 triiodoththyronine/T4 thyroxine) Are used for energy and metabolism. These hormones are referring to the number of iodine molecules in each thyroid hormone molecule. Around 80% is T4 and 20% T3. Underactive thyroid makes your metabolism slow so you gain weight even when you don’t eat much food. These hormones provide energy and improve thinking abilities, boost immune system, decreases bad cholesterol (LDL), lower blood pressure.

Hypeothyroidism is an under active thyroid and is caused when the thyroid isn’t making enough of the hormone. This causes a the metabolism to slow down, lower body temp, fatigue, slow heartbeat, high triglycerdies , dry skin/hair, depression, memory disturbances, and weight gain.

Hyperthyroidism is an over active thyroid and causes unhealthy weight loss. This is an autoimmune disease, which means the body attacks the thyroid gland and making less of the thyroid hormone.

Foods that balance the thyroid hormone-  sea salt (moderation), fish, shellfish, and sea veggies. ***Iodine is the key also fruits and veggies are the safe types of carbs to eat and increase thyroxin.

Foods that influence sluggish thyroid: low-fat, carb, and protein diets. Excess alcohol, vinegar, salt, fluorie in tap water, soybean and corn oil

Human Growth Hormone (HGH)- produced in the pituitary gland and controls the growth and repair of tissues. HGH levels began to decrease after the age 21. This is when we start aging, when HGH decreases the body regenerates itself at a much slower rate. We become deficient in HGH when we get over weight. Body fat is an inhibitory of HGH the more body fat you have the lower HGH you have. HGH stops insulin, the fat storing hormone. So as HGH declines your insulin remains the same (in hormone production). Fasting has been known to help induce HGH secretion.

Foods that balance HGH- veggies, fruits, poultry, eggs, fish, anaerobic exercise, weight loss, and fasting

Food that is bad for HGH- low-protein diets, alcohol, vinegar, white bread, pasta, low-fat products, cereals, and no exercise

Cortisol- is produced in the adrenal glands and is used for energy and inflammation control in the body. This is a stress hormone that gives us energy. Cortisol increases blood sugar levels, raises blood pressure, and neutralizes inflammation. When we have excess sugar this causes impairment on insulin and has a negative effect on cortisol. This hormone was originally made for us to be used when we encountered a stressful situation. Now it’s used anytime we have a sugar overload.

Foods that balance Cortisol-  veggies, fruits, fish, eggs, poultry, red meat (limited), and relaxation.

Foods that are bad for Cortisol- sugar, alcohol, sweets, soda, cookies, cereals, fat-free food, trans fat, and stress

Dehydroepiandrosterone (DHEA)- also from the adrenal glands and is in control of numerous functions.  As we get older our DHEA levels decrease (like HGH). DHEA can be converted into other hormones and has physiologic functions. DHEA naturally increases of serotonin which tells us were full when eating and converts glucose into fat.

Foods that balance DHEA- veggies, fruits, poultry, eggs, and saturated fat (butter)

Foods that decrease DHEA- sugar, sweets, alcohol, margarine, coffee, white beard, soy, pasta.

Estrogen and Progesterone- produced mostly in ovaries but also the adrenal glands. This is the female sex hormones but males also produce it in small amounts also. Estrogen stimulates the sympathetic nervous system, increases alertness, lowers body fat, increases insulin sensitivity, and improves glucose tolerance. Estrogen is produced in women everyday and progesterone is produced 2 weeks before a women’s period.

Foods that balance these hormones- eggs, butter, poultry, whole milk, and weight loss

Foods that imbalance these hormones- sugar, fat free foods, margarine, excess alcohol, smoking, drugs, lack of sexual activity, fat free dairy, and obesity

Testosterone- produces in the testes in men and adrenal glands of men and women. In males this hormone is necessary to maintain muscle mass and strength, bone mass, normal hair, libido, and sperm production. Food that boost testosterone- eggs, liver, butter, fish, poultry, and frequent sexual activity.

Food and decrease testosterone- sugar, fat free foods, margarine, excess alcohol, tobacco use, durgs, lack of sexual activity

Hormone	Source	Target tissue	Function
Insulin	Pancreas	Throughout the body	Regulates blood glucose levels, Increases storage of glycogen, facilitates glucose intake by the body cells
Glucagon	Pancreas	Liver	Stimulates the breakdown of glycogen (stored carbs) into glucose (blood sugar), regulates glucose levels
Leptin	Fat cells	Brain	Satiety control
Thyroid Hormone	Thyroid gland	Throughout the body	Increase metabolic functions, promotes normal growth
HGH	Anterior pituitary gland	Throughout the body	Stimulates growth and development
Cortisol	Adrenal glad	Throughout the body	Key role in stress response, increases blood glucose levels and mobilizes fat stores, reduces inflammation
DHEA	Adrenal glad	Throughout the body	Father of sex hormones
Estrogen	Ovaries	Female sex hormone	Causes sexual development and growth, maintains proper functions of female reproductive system
Progesterone	Ovaries	Mammary glands uterus	Prepares uterus for pregnancy
Testosterone	Testes	Throughout the body	Sexual development and growth spurt, maintains proper functioning of male reproductive system

Source:

The perfect 10 diet by Michael Aziz, M.D. published by Cumberland house, an imprint of source books inc. 2009 Naperville, Illinois

Ways to drink more water!

Fill a large jug with water, sliced fruit (try citrus, berries or melon) and ice; refrigerate overnight.

Let pineapple chunks soak in water for at least two hours

Mash up blueberries or raspberries in the bottom of your glass, then add sparkling or still water.

Pour in a splash of unsweetened cranberry juice.

Make ice cubes out of no-sugar-added juice and add to sparkling or still water and cranberry juicewater.

Tear up some fresh mint leaves and leave to steep in water before drinking.

Add sliced cucumber for a refreshing zing.

Freeze clementine slices and use as ice cubes.

Make half the glass sparkling water, half the glass still water; it’s not as gassy as sparkling alone.

Crush some basil leaves, add to water and leave overnight.

After boiling vegetables, such as carrots, reserve the water and chill overnight for a vitamin-packed blast of flavor.

Brew green or white tea, then chill.

Add an herbal tea bag like passion fruit; heat with lemon.

Add a dash of Acai juice blend, like Sambazon.

Cut cucumber slices and mint in cold water 

Ingredients to avoid

Looking at a label on our food can be intimidating. I always say if you have to ask yourself what is that, when reading the ingredients on a label, and then you should probably stay away from it. The truth is, our food is packed with artificial flavors, colors, emulsifiers, and sweeteners. Our food can be very toxic to us if we don’t stop consuming it.

Artificial flavors/colors- This is made from chemicals and is in all processed foods. You can find artificial flavors/colors in many of our food products. The truth is it will be hard to avoid unless you switch to organic products.

Hydrogenated/fractionated oils- these oils are not natural to the human system. The process of fractionated oils is that it separates the liquid from the oil, leaving concentrated unhealthy fat behind which is toxic for humans. Hydrogenated oils are made from healthy at the start, but once the oil under go processing (heating to one thousand degrees), they become poisonous to our bodies because its now a preservative. Hydrogenated oil is actually only one molecule off from being plastic.

Monosodium Glutamate (MSG) also called: natural flavoring, yeast extract, autolyzed yeast extract, disodium guanylate, disodium inosinate, caseinate, textured protein, hydrolyzed pea protein. MSG is not natural to the human body.

Unnatural sugars (not fruit or veggies) Sugar is one of the largest sources of calories for most Americans. Sugar is added to almost everything and can be hard to avoid. Sugar changes metabolism, raises blood pressure and can cause the altering of signaling hormones throughout the body.

High Fructose Corn Syrup is made from genetically modified corn. It causes insulin resistance, hypertension, and increased weight gain.

Potassium Benzoate/ Sodium Benzoate are both carcinogenic poison when combined with absorbic acid. Benzoate damages the DNA of cells known as the mitochondria, this poison when put directly onto a cell deactivate the cell. (Professor Peter Piper tested sodium benzoate on living yeast cells in his laboratory and found the discovery of benzoate deactivating cells.)

Sucralose also known as splenda which is chlorinated sugar. Sucralose is a common additive in protein mixes and drinks so what out for this!

Soy lecithin is literally in most processed food and is left over sludge from soy oil. The leftover product from the process degumming, makes soy lecithin. This is a toxic extraction process that is done with soybean oil. Stay away from it!!!!

Polysorbate 80 impacts the rate of maturing. You will find this in ice cream. Stay away from this! It causes infertility and causes change to the vagina, womb lining, hormones, and ovary deformities.

Canola oil or rapeseed oil is made from genetically modified plants and is designed to go through intensive breeding and genetic engineering techniques. It’s really hard to find products that don’t contil this oil. Going organic and reading labels will help.

Enriched wheat is when the wheat had additives (niacin, thiamine, riboflavin, folic acid, and iron) but other nutrients (fiber) are stripped out during the refining process. The grains that are usually enriched are wheat, rye, and rice. Enriched flour goes through the same process and even having nutrients re-added still doesn’t make up for what was taken out.

Sodium chloride is good in small amounts, but we tend to take in more than needed. This is our table salt but now it’s used to extend shelf life in our food. Go with rock or sea salt before using table salt. If you see sodium chloride listed in the ingredients avoid that food!

Body weight exercises

Upper body

Dips 12-20 (beginners 5-8)

Push ups 12-20 (beginners modified on knees 12-20)

Hand stands 15-30 sec hold (can start off next to a wall)

Pull ups 12-20 (buy a resistance band and you can start supported pull ups and move you way up to no resistant band)

Resistant band rows 12-20 (beginners 8-10 reps)

Up down planks 12-20 reps (rotate plank hold from extended arm to flexed arm (elbow form) beginners do 5-8 reps)

Pyramid push ups 12-20 reps (in the yoga position down ward dog do push ups. Beginners do 8-10 reps)

Ball throws 12-20 reps (any ball will work, practice doing over head throws to get mobility in shoulders and working triceps. Beginners 8-10 reps)

Standing Rhomboid Squeezes 12-15 reps( Bring your arms up to shoulder height, and bend at the elbow; squeeze you shoulder blades together, all while flexing and working against the motion that you are actually trying to complete. Do this right and you will get a great deal of burn in those muscles.)

Tip Toe Planks  12- 15 reps (Go into a plank position and press through the toes to move your upper body forward, over your forearms.

This is a great total body exercise.)

Lower body

Squats 12-20 reps (harder version would be to add a jump to the squats. Beginners do 8-10 reps)

Lunges 12-20 reps (harder version would be to add a twist or jump. Beginners do 8-10)

One footed calf raises 12-20 reps (beginners do 8-12 reps)

Wall sits 15-30 sec (make sure knees are in line with ankles and are at a 90 degree angle)

Kick backs 12-20 reps (on hands and kness and extend one leg out focusing on your butt. Beginners do 10-12 reps)

Leg raises 12-20 reps (be sure to keep your lower back on the ground! Beginners do 8-10 reps)

Ber-pees 12-20 reps (beginners do -10 reps)

Walking planks 12-20 reps (get into plank extend arm form and walk with hands and legs in plank form. Beginners do 6-8 reps)

Flutter kicks/scissor kicks 12-20 reps (harder add to this exercise is to hold with extended feet out about 5 inches off the ground and hold for 15-30 sec. beginners do 8-10 reps)

Side plank dips 12-20 reps (get in side plank form on your elbow and use hips to dip. Beginners do 5-10 reps)

At home cardio

Squat jumps 15-30 sec

Lunge jumps 15-30 sec

High knees 15-30 sec

Butt kicks 15-20 sec

Jumping jacks 15-30 sec

Karaokes 15-30 sec

One footed jumps 15-30 sec

High knees jumps 15-30 sec

Br-pees 15-30 sec

Jab, straight, hook, upper cut punch movements 15-30 sec

Side kicks 15-30 sec

Jog, push-up, crunch 30-60 sec (give 10 sec for each motion)

Stair jumps 15-30 sec

All of these exercises you can mix and put together yourself.

The cardio can be used as a good warm up and then going into a circuit which is three to four exercises for either upper body or lower body, repeat the circuit 2 to 3 times.

You may want to make small investments like a resistance band, pull up bar, and a box that can handle being jumped on.

These exercises can be done from home, the park, or at the gym.

With all these exercises you can modify them to be harder or easier.

 You can train upper body and lower body on different days, or you can do a full body exercise.

These exercises burn about 5-8 calories a minute. (this is an estimation)

Proteins aka building blocks of the body

Proteins are the building blocks of our bodies! Amino acids are the building blocks for the body. Protein is necessary for building and maintaining body tissue. These amino acids are classified as: indispensable, dispensable, and conditionally indispensable. We have 20 common amino acids that are vital to our bodies, making it so we can be healthy and live.

Indispensable are 9 amino acids that our bodies cannot manufacture these acids sufficiently or the quantity needed. These 9 amino acids are essential in a healthy diet and should not be left out! (Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine)

Foods that are high in amino acids include: eggs, meat, soya beans and quinoa. Some of the other foods that have high levels of amino acids in them are: cheese, fish, milk, potatoes, soy, yogurt and turkey.

Dispensable amino acids is a little confusing because, they are the five amino acids that the body can synthesize but, it must come from other amino acids that are supplied from the diet. So they don’t have to be consumed everyday but you would like to include these amino acids in your diet. (alanine, aspartic acid, asparagine, clutamic acid, and serine)

Conditionally indispensable amino acids are the remaining 6 amino acids that the body needs. These amino acids are like dispensable because they are synthesized in the body, but also must be obtained from the diet. These amino acids use other enzymes to help convert the amino acids from the diet into synthesized amino acids. (argineine, cysteine, glutamine, glycine, proline, and tyrosine)

Functions of proteins

Protein is the primary tissue building of every cell in the body. Protein makes up the muscles of our bodies, organs, brain, nerves, skin, hair, and nails. Protein even plays a role in our regulatory systems like producing enzymes, hormones, and blood plasma. The main function of protein is to repair worn out, wasted, or damaged tissue and re builds new strong tissue. Protein is needed to help meet growth needs and maintain tissue though out life.

Other important functions of protein are: water and pH balance, metabolism and transportation, the body defense system, and the energy system.

Food sources of protein: Meat, poultry, beans/legumes, nuts, dairy products, sea food, guavas, avocados, asparagus, cauliflower, dates, broccoli, spinach, Brussels sprouts, sweet corn, egg whites, apricots, tangerine, coconut, bananas, blueberries, tofu, mango, figs, and apples.

Recommended daily allowance is 10%-35%

1 gram = 4 k cal protein

How to calculate the intake for protein

Say your daily calories needed are 2200 kcal

1)      2200 kcal X 0.10 = 220 kcal a day

2)      2200 kcal X 0.35 = 770 kcal a day

3)      So your range of protein calories is between 220 and 770 kcal a day.

4)      220 kcal / 4 kcal = 55 g of protein per day

5)      770 kcal / 4 kcal = 192.5 g of protein per day

6)      So your range of grams of protein is between 55-192.5 grams a day

To calculate the recommended dietary allowance relative to ideal body weight

Based on recommended dietary allowance of 0.8 g protein/kg body weight per day (you will use this in number 3)

1)      Covert weight in pounds to weight in kg (2.2 lbs = 1 kg)

2)      Example: 123 / 2.2 = 55.9 kg

3)      55.9 g X 0.8 g/kg = 44.7 g of protein a day (minimum)

 

 

Lower back Stabilization

Who is sick of back pain?! Well there are some exercises and movements you can do to help. Lumbar stabilization is a form of exercise that is designed to strengthen back muscles to support the spine and help prevent back pain! When doing these exercises be aware off joints and using your core to support your body. The goals of these exercises are to: 1) Reduce back pain 2) have control of your body 3) heal soft tissue 4) increase mobility.

***Always talk to your doctor before trying these exercises if you have had back injuries in the past. If your body isn’t ready to move, this could hurt your body more!

Do you know what your neutral spine is? This may not be pain free, but you need to see what your body looks like. Find where you have good posture and that is considered neutral spine. It may not feel good at first, but it’s important to show your body that you’re able to get into that position. When you find your neutral spine position it will help decrease tension, allows discs and vertebrae to be balanced, improves posture, and provides functional stability.

So here are the exercises to practice and improve that spine!!!

 

 

 

 

Another form to help decompress your spine would be laying on your back and rest your legs on a couch, chair, bed, whatever as long as your legs are 90 degrees and your back is rested on the floor. You can put a towel under your neck to help support your head while doing this exercise. Spread your arms out extending away from your body with your shoulders rested on the floor. You should be relaxing and feeling the tension leave your back. You can lay there for 5-20 minutes.  I usually fall asleep when doing this and wake up with a nice relaxed back.

There are many other forms of exercises for back stabilization. There are many yoga poses and dynamic stretching that is also good for back stability. Also strengthening the core is very important because it causes the core to support our body instead of our back. (core muscles are much stronger then back muscles.)