Tony Magden, Owner
& Certified Personal Trainer
Q: HOW DOES EXERCISE HELP TO RELIEVE STRESS AND ANXIETY? A: Ever noticed how your body feels when
you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body. Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain,
physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so will your mind.
Q: WHAT IS A FULL BODY WORKOUT ROUTINE? A: It’s exactly what it sounds like. Whereas
some types of training have an “upper body day” or “lower body day” or “chest and triceps day” or “back and biceps day” or “push day” or “arm day” or whatever else… a full body workout routine involves only one type of day: a “full body day.” And on this day, you train your entire body in some capacity. Exactly what capacity can vary quite a bit. For example, in some cases this could literally mean doing an exercise for every muscle
group (quads, hamstrings, back, chest, shoulders, biceps, triceps and maybe even calves and abs too) so that everything gets trained directly with every workout. In other cases, it can mean doing nothing but one big compound push, pull and lower body exercise (e.g. bench press, row, squat) so that everything gets trained in some way directly or indirectly (e.g. shoulders and triceps get trained during bench pressing in addition to the chest). In other cases, it can fall somewhere between those two extremes. But the basic gist of a full body routine is that you’re training all or most of your body to some degree in a single workout rather than splitting the body up into different parts or muscle groups that are trained separately on different days. This is the opposite of that.
Q: When shopping for foods containing grains like bread, pasta, bakeries, and cereals, what do the grains really mean?
• 100% Whole Grain: Products are made with 100% whole grain flour. •Whole grain whole wheat flour: This flour is 100% whole grain, containing the bran, germ, and endosperm. Most whole grain whole wheat breads are made with this flour. •Made with Whole Grain: This term means the product contains whole grains, but may also be mixed with other refined flour(s). •Multi-Grain: A product labelled Multi-Grain simply means that it contains multiple grains; however, it may or may not contain whole grains. •Whole Wheat: Under federal regulation, up to 5% of the wheat kernel (approximately 70% of the germ) can be removed during processing and can still be labelled “whole wheat”. Therefore, it does not mean that the product is 100% whole grain. •Wheat flour: Also known as refined flour, this ingredient is often found in white bread. Refined flour, like wheat flour and all-purpose flour, has both bran and germ removed. •Gluten-Free: A product with a gluten-free claim is made with non-gluten containing flour. It does not mean that it is 100% whole grain. •Sprouted Grain: The sprouted grain process involves soaking grains in water until they begin to grow a sprout. This process helps make sprouted grain food low glycemic and easier to digest, enhancing the nutrient profile and final product texture. Most sprouted grain breads are 100% whole grain, but be sure to double check the ingredient list.
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| HEALTHY LIVING |
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