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CHIC FITNESS Lifetime Fitness: On Your Way to a Healthier You Many people end up abandoning perfectly good fitness programs and weight-loss regimens before they even lace up their sneakers.

Why? Because in a world filled with fast food, instant messaging, and a five-second disease-tracking device, anything without a quick payoff goes against the grain of the typical American instant gratification ethic. While it would be nice to actually drop inches in just a few days like what most miracle ads proclaim, managing weight and losing weight through physical fitness is a slow and steady process that takes time and commitment.

Setting weight management goals for yourself can be a good motivator. Gradual weight loss, for those people who wish to shed off some extra pounds, is usually the safest.

That is why health and fitness experts had come up with the idea of lifetime fitness in order to teach people set realistic goals. These lifetime fitness programs generates dietary regimens that cut your normal calorie consumption for your weight by 500 to 1,000 per day, so will burning the same amount with exercise. In turn, this will definitely encourage healthier weight loss.

Lifetime fitness teaches you how to maintain a physically fit body at the same time enjoy and live a happy, contented life. It gives you the chance to strike a balance between the two (exercise and diet), and make exercise, be it team sports, cycling, or walking, something you will truly enjoy.

That is why lifetime fitness embodies the concept that making a long-term healthy lifestyle change is essential to keeping the pounds off once they are gone.

tone and manage your health and the different parts of your body.

There are fitness equipments that will give your cardiovascular system a lift. You can also opt for some sports facilities that will provide you with an alternative way of being physically fit.

3. Lifetime fitness programs and centers also provides nutritional products such as food supplements that will aid in the formation of good blood cells and tissues thereby making your body To know more of the advantages at its pink of health. and benefits that lifetime fitness can bring, here are some facts Lifetime fitness centers and that you need to know: programs also provide you with up-to-date fitness magazines 1. Lifetime fitness programs of- that do not only give substantial fers you the most comprehen- information about fitness and sive and wide-ranging fitness health but inspirational stories and health encounter with qual- as well. These articles will give ity services, in which the cus- you an insight on how to make tomers will feel gratified. you life balance and how to live a life that is healthy and fit.

These fitness programs provide you the right method in main- Indeed, staying fit and healthy taining health, build up and en- can be a long and winding road courage your competence, and and there are instances wherein take care of your family’s physi- you may find your enthusiasm cal fitness as well. fading occasionally. Nevertheless, with the comprehensive 2. Because the goal of lifetime programs provided by lifetime fitness is to provide you with fitness plans, you can start long-term achievements as far heading back to the right track as physical fitness is concerned, of a healthier you. these programs utilizes numerous fitness equipments that will

IN THIS ISSUE 5 COMPONENTS OF PHYSICAL FITNESS Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise...

HOW DO YOU LOSE BELLY FAT A HEALTHY APPROACH How do you lose belly fat? That seems to be the million dollar question. Many people say the key is to “obey.” But, I’m going to give you a more thorough answer to the question how do you lose belly fat in this article....

NUTRITIONIST: ANNA CORTESI Anna Cortesi is an internationally recognized Dietitian and Clinical Nutritionist who assists a variety of clients reaching their nutritional goals. With a background in Food Design and Technology...

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ROBERTA

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HOW TO BUILD BIG BICEPS STRONG ARMS AND SOLID TRICEPS I n every gym that you go to, you will see people pumping their biceps. Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore commands the most respect. Invariably, when you ask someone to show you his/her muscles, s/he will probably flex his biceps.

for 3-5 sets once or twice a week and at reps between 6-10, but make sure that at the high end of the reps, you will not be so fatigued that you can’t perform another rep in good form. a) Standing Barbell Curl/ EZY Bar

You can perform this exercise with either Before we discuss biceps development, a straight bar or an ezy bar. This is a great I want to point out that the biceps make mass building exercises for your biceps. up only one third of your upper arm with triceps the other two-thirds. So to Stand with feet shoulder width apart have an impressive arm, you must build and grasp the bar with an underyour triceps too or the effort on your bi- hand grip, hands should also be about ceps will not show good results. Many shoulder width apart. Curl the bar up people fail to realize this and that is why slowly focusing intensely on the biyou see them doing curls after curls ceps contraction. Do not swing or without much improvement. We will use momentum to curl especially at touch on triceps exercises in another the later stages when your biceps get article. For now, let’s talk about biceps. weaker. Never swing or move your body, only your arms are moving.

Here are some exercises that will blast Keep your elbows locked to the side your biceps. Most of you would have of your body and do not pivot them. done some or all of these exercises.

The question I am asking is, are the Then lower the weight, taking 3-4 exercises done in the correct form and seconds resisting the weight on the techniques because if they are not, way down to emphasize the negyou will most likely be wasting your ative part of the exercise. Never time as your biceps will not grow to its let gravity pull the weights down. full potential. Perform each exercise

At all times, do not curl or bend your wrist which must always be in a straight neutral position. b) Incline Dumbbell This exercise will ent fibre in your gives you the peak

Curls_____ hit differbiceps and bicep look.

Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.

ceps the full look and your forearms are also working hard.

Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down. e) Build Biceps Tips___________ Focus on the movement of your biceps all throughout the motion. Don’t lift weights that are too heavy that will compromise your form and techniques to show off.

By slightly turning and squeezing, you’ll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out c) Preacher Curl_____________ lactic acid and help your biceps Similar to barbell curl but us- recover better for the next set. ing the preacher curl station. This is an excellent bi- Remember to change the order of cep peaking isolation exercise. the exercises you perform after 6-8 weeks to shock your biceps into d) Hammer Curl_____________ new growth and watch those arms Hammer curl gives your bi- grow!

5 COMPONENTS OF PHYSICAL FITNESS P hysical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

The components of physical fitness are: * Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. * Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort. * Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. * Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion. * Body composition - the percentage of body fat a person has in comparison to his or her total body mass.

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor� fitness. These factors most affect your athletic ability.

Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

ually increase to improve the level of fitness.

Balance______________ To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety________________ Providing a variety of activities reduces boredom and increases motivation and progress.

Specificity________________

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great Principles of Exercise_______________ exercise, it does not improve a 2-milerun time as much as a running program Adherence to certain basic exercise does. principles is important for developing an effective program. The same prin- Recovery_______________ ciples of exercise apply to everyone at all levels of physical training, from the A hard day of training for a given comOlympic-caliber athlete to the weekend ponent of fitness should be followed by jogger. an easier training day or rest day for that component and/or muscle group(s) to These basic principles of exercise must help permit recovery. Another way to be followed. allow recovery is to alternate the muscle groups exercised every other day, espeRegularity________________ cially when training for strength and/or muscle endurance.

To achieve a training effect, you must exercise often. You should exercise each Overload_____________ of the first four fitness components at least three times a week. Infrequent The work load of each exercise sesexercise can do more harm than good. sion must exceed the normal demands Regularity is also important in resting, placed on the body in order to bring sleeping, and following a sensible diet. about a training effect.

Progression____________ The intensity (how hard) and/or duration (how long) of exercise must grad-

REDEFINE YOUR LIFESTYLE WITH LUXURY PRODUCTS Everyday you wash, shave, shampoo, clip your nails, wash, and dry your hair. Personal grooming, for most people, is a series of well-entrenched habits. And in most cases it is over done. Would you be willing to change your routine if doing so made your skin look more attractive and created a better-looking you?

Most adults whom are over thirty commit one big mistake when it comes to washing: The do too much of it. They shower in the morning, another after the gym, maybe even one before bedtime. If you spend twelve minutes in the shower, that’s too long. Cut your time in the shower to five minutes for your skin’s sake.

3. If you have normal to dry skin, use Dove Unscented or Basis for Sensitive Skin on your body and either a soap free cleanser or nothing at all on mucous membranes. Do use many of the commercial bar soap, since they are harsh on the skin.

4. If you tend to have oily skin, then use good gylcerine soap. I use this type of soap and it removes just enough oil without drying my skin.

5. Skip a shower as often as you can. This may not seem like appealing advice but the more time you have in between showers the better. Skip a shower for a whole day once or twice a week, especially in the winter. Allow Too much washing results not just in your skin to produce and maintain its natcleanliness but in removing too much oil ural oils. Or if this does not appeal to you, from your skin, and itchy and irritated make your shower extra short on some days. skin, particularly in the winter months.

6. Make sure you use shampoos that contain If you are using a shower without a water filter mostly natural ingredients. A lot of comand with the steam build up, you are subject- mercial products contain synthetic chemiing yourself and your skin to excess chlorine. cals, petrochemicals, and various dyes and artificial coloring. All of these un-natuBelow are bathing tips that you can benefit from: ral chemicals are extremely bad for you health. Learn which chemicals to avoid.

1. Avoid using a washcloth on delicate areas, especially the mucous membranes. So that you can improve the health of your Do use a soft sponge to massage your skin, takes some time to look over your shower skin. Use a glycerine soap and sponge and habits, Decrease the time in your shower, use move in one direction toward your heart. a water filter to remove toxins from the water, massage your skin, and use only natural prod2. Use medium-warm water in the shower, ucts for your skin and hair. the cooler the better, but not too cold.

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HOW DO YOU LOSE BELLY FAT A HEALTHY APPROACH How do you lose belly fat? That seems to be the million dollar question. Many people say the key is to “obey.” But, I’m going to give you a more thorough answer to the question how do you lose belly fat in this article. A firm, flat stomach is the ultimate symbol of sex appeal. But researchers have also found that losing abdominal fat is one of the most important things you can take to stay healthy for life.

While you probably realize that excess fat is unhealthy, you should also know that where the fat is distributed is key to health. People who are fattest in the abdomen (the so called “apple shaped body”) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).

You won’t be surprised to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there’s a growing body of evidence showing that the quickest way to burn off the fat from your belly is with a mix of weight-training and aerobic exercise.

One study tracked 30 obese women for six months.

The women were assigned to either a control group, an aerobic exercise group, or a combined exercise group.The aerobic exercise group did a full hour of cardio exercise for six days a week. The combined exercise group did weight training on Mondays, Wednesdays, and Fridays, and aerobic exercise on Tuesdays, Thursdays, and Saturdays.

At the end of the six month period, the women in the aerobic group had lost 23.1 cm of abdimonal subcutaneous fat while the combined group lost 61.8 cm, nearly three times as much. The combined group also did better on the abdominal visceral fat measure with 93 cm lost compared to 82 for the aerobic only group. There was no change in the control group.

How do you lose belly fat starts with developing a combined exercise plan that is strenuous. 30 minutes a few times a week won’t cut it. You need a full body training program combining cardiovascular and resistance exercises. You don’t need to do hundreds of crunches, sit ups or any of the complicated routines being touted by the “six pack abs” hype machine. The key to losing belly fat is to burn more calories than you eat. These fancy exercises don’t burn the kind of calories you need in order to be really successful.

Getting killer abs has a lot less to do with training and everything to do with lowering your total body fat. The next step is to eat the right foods. There is a lot of conflicting information on nutrition. From the Adkins “eat no carbs” people to those who eschew all fats, there are radicals on every side.

How do you lose belly fat starts with taking in enough protein to maintain muscle mass. At least 20 to 30 percent of your diet should come from fats. Then, you balance your carbs around the other two factors depending on whether you want to lose weight or not. And if you are trying to lose belly fat, you do want to lose weight. You must take in fewer calories than you burn.

How do you lose belly fat? Basically, if you lose the excess fat in your system, your belly will go away too.

THREE BASIC FACTORS TOSEXY ABS! There are three basic factors that will help you lose your belly: strength training (which increases resting metabolic rate), cardiovascular exercise (which burns calories), and proper nutrition. Without all three, you can do crunches all day and never get the flat tummy you desire.

Let’s start with cardio. You need to do a cardio exercise you enjoy, 30-45 minutes, 3 or 4 times a week. Running, walking, biking, you pick. Strength training should be performed 2 or 3 times a week. Remember having more muscle mass means you burn more calories during the day. And last but not least, watch what you eat! The stomach is one of the first places bodyfat is stored.

So when extra calories are consumed, a “spare tire” appears. Dieting off the fat is absolutely necessary if you want to reveal the muscles of your midsection.

One way to get the most out of your ab exercises is a better form. Follow these few tips during your work-outs.

Keep your hands folded across your chest or rest them at your ears. This will ensure your abs do all the work during the exercise. Many people want to put their hands behind their headdon’t- this will only put pressure on your cervical vertebrae. Instead of raising your shoulders towards the ceiling, think about bringing your ribs and pelvis together. You will get a more intense crunch if you concentrate on using only those muscles.

The key behind great abs is your DIET! If you do not lose the fat that covers your muscles you will never be able to show off your six pack. Great Abs is 90% what you eat and 10% exercise. So start burning fat calories and you’ll see your tight abs in no time!

7 IMPORTANT TIPS FOR YOGA SUCCESS Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.

1. Talk to your doctor and explain what type of yoga poses you intend to practice.

Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.

2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigerous classes.

Don’t move ahead too quickly. Allow your body to adjust to your exercises.

grams, and tapes available to help you get started. Search for the best products on the Internet and read reviews.

Talk to others for recommenations.

5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.

6. Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.

7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won’t be able to focus 3. Listen to your body and be aware of on the poses or enjoy yourself during your physical abilities. You don’t want the relaxation or meditation exercises. to hurt yourself. Make sure the instructor understands your level of ex- Now it’s time to grab your mat and a towel perience and any limitations you may and get the most out of your yoga exerhave. Don’t allow anyone to push you cises. ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. If you can’t find a class that meets your needs, you can always practice yoga at home. There are many books, pro-

ALTERNATE YOUR STRENGTH TRAINING WORKOUT WITH YOGA Many who think of strength training equipment think of the massive muscles that many bodybuilders get and consequently show off in competitions. This can be a plus or a drawback for many consumers. The average consumer likes to be able to say feel good about themselves when they go swimming, but many are concerned about building too much muscle and suffering from stereotypical viewpoints. This needn’t be a worry for anyone considering strength training equipment.

The average body builder works out a lot in order to get the muscles they are famous for, plus they have to be on a very strict regimen with lots of protein and little or no fat. It would take you a lot of effort to become as built as the average bodybuilder. Many consumers can use simple free weights in order to maintain the muscle mass that they have or to add a little muscle strength. Some use strength train-

ing equipment to add a little tone or shape to certain areas of the body.

If you use them properly and alternate your strength training workout with some yoga or stretching exercises there is little risk of you bulking up too much. Many find that they enjoy the challenge of working out with strength training equipment. You can gradually increase the weight as you work out over a period of time and after your workout you really will feel the ‘burn’ in your muscles.

Though you should be careful of using too much weight at once. Its easy to sprain a muscle and hurt yourself, putting you out of commission for a few days or more. A good rule of thumb is that if you think you can start out with a certain weight begin about five or even ten pounds lighter and after a few repetitions move up to the next weight level. You can check out strength training equipment reviews online for an idea of what others are doing.

Nutrition:

ANNA CORTESI

Anna Cortesi is an internationally recognized Dietitian and Clinical Nutritionist who assists a variety of clients reaching their nutritional goals. With a background in Food Design and Technology and an MSc in Clinical Nutrition she always focuses on meeting the demands of a busy schedule, while teaching people how to eat within their lifestyle and specific needs.

Find more about Anna at www.annacortei.com Starting in February, Anna will have luxurious international Business and VIP packages for people who are in need for personal nutrition coaching and dietetic makeover

Drinking and health don’t usually get put in the same sentence. This is a generalization, as most people tend to overstep the health limit boundaries of drinking alcohol. Social drinking in moderation is key and depending on what alcohol you choose, it can have healthful effects, rather than harmful.

as well as other vitamins and minerals, such as magnesium, potassium, folic acid and other B vitamins. Folic acid is very important in lowering homocysteine within the blood, which can cause heart disease, if too high. A glass consumed with a meal, allows for better absorption of the iron from the meal.

Moderation is defined as 1 drink for women per day and 2 drinks for men per day. Even having chosen a healthier drink over an up healthier option, alcohol is still a toxin to your body.

There is only a small amount that your body can handle at a time, whether it is the healthier option or an unhealthier one.

The healthier the drink does not make it acceptable to drink more of. The less you drink, the smaller your risk of severe health problems as well as less calories.

Although beer is fat free, it is high in carbohydrates and calories. An average bottle of beer consists of 200 calories, which is even more than double to the calorie count of a glass of wine.

It has been found, through research and studies, that ethanol (which is what alcohol is made from), has a life-extending benefit.

Due to these findings, beer, wine, vodka, whiskey and other alcoholic beverages are beneficial to your health when consumed in moderation. There are however other contributing factors to the health benefits of these drinks as well as harmful effects.

Beer is high in carbohydrates,

Red wine, being an alcoholic beverage, has the beneficial effects of all the other alcohols with its own added effects. It has been seen to relax your blood vessel walls, prevent blood clots and most importantly, prevent the oxidation of bad cholesterol (LDL cholesterol).

Although its antioxidant properties are high, wine also contains a variety of minerals and vitamins, but in lesser quantities.

Red wine has higher iron, potassium and phenolics than white wine and beer. The antioxidant phenolics are the reason that red wine is said to be heart healthy.

These antioxidants clear up all the free radicals found within the body as a result of bodily processes and exterior pollutants.

Cocktails are always a great way to enjoy a night out or a summer’s day socially relaxing with friends. Although the alcohol has been diluted, making it less toxic to your system, it has been mixed with unhealthy, sugary ingredients, making it high in calories and unhealthy overall.

A cocktail or mixed drink, can however be made in a healthier way by mixing the alcohol with water, soda or 100% fruit juice.

Vodka is low in calories as well as sugars, containing healthful ethanol effects. The same goes for whiskey, tequila and gin.

They are low in calories and if sipped neat, on the rocks, with water or soda water, are the healthier options.

Unfortunately, they have no other nutritional value as beer and wine do, but as long as they are social drunk within limit, they will not be too harmful.

Using the above information, don’t be afraid to socially drink.

Just don’t use it as an excuse to drink more often, or more of a “healthier drink”, as it then becomes unhealthy.

Motivation to be your sexy self:

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ROBERTA SAUM It would appear that many an eager beginning ercise is comfortable and non-restrictive. exerciser looses interest and stops an exercise plan within a month. In order to keep this phenome- In addition to the function of work-out clothnon from happening to you, follow these five steps. ing, appearance is important. If you have a great new pair of work-out pants, you may If you have been exercising for some time and be more motivated to get up in the mornfind yourself bored and dreading your next ing and go to the gym. If you’re wearing the work out, consider a change of environment. same T-shirt you’ve worn for twenty years, If you have been exercising in your base- it may be time for a little shopping trip. ment, you may benefit tremendously from joining a gym where you can interact with The shopping trip doesn’t have to be expenother people and use different equipment. sive. A friend of mine buys her work-out gear at Goodwill. She always looks fabulous.

Don’t worry about not using your home equipment. It may be that once you have exercised A fourth key is to keep focusing on the goals at a gym for awhile, you’ll be ready for another you have set for yourself. If you’ve reached change and want to resume exercising at home. your goals, it’s time to set some new ones.

Be sure to keep your goals realistic and If you are currently using a gym and find measurable to prevent discouragement. yourself not wanting to go in, it may be time to look at exercising at home. There is some- A fifth and final key to maintain or increase thing to be said for finding the quiet and motivation to exercise is charting progress. solitude exercising can bring when you’re Once you have an attainable goal, how will you not in the middle of a crowded, noisy gym. know when you have moved one step closer?

If you chart your progress, you will clearly A second key for increasing motivation to see where you are and where you hope to go. exercise is in finding a way to listen to music that motivates you. For me personally, There are as many ways to work out as there I use hip-hop, R & B, and rap. If you saw me are people who work out. Everyone’s routine in my SUV with kids in tow, you may not be- is different and tailored to them. However, if lieve me. Just ask my husband; he’s the one you remember to incorporate these five keys who programs all my music into the MP-3 into your work out, you will experience success player he got me for Valentine’s Day off of ebay. and be motivated to continue your program.

A third important key is to take a look at the Need motivation? Check out Roberta in the clothing you wear when you exercise. Have next two pages! Now, let’s get started! you run more than 200 miles in a pair of shoes? If so, it’s definitely time for a new pair. Roberta Fitness Coach: $125/hr Also, make sure that what you wear to ex-

ROBERTA

SAUM

NOVEMBER 01, 2014

TEN

Key Vegetables And Their Nutritional Value Scientists and nutritionists continue to argue over what constitutes a vegetable. Strictly speaking, a vegetable is any part of a herbaceous plant eaten by humans as food. So, in this sense, lettuce leaves are vegetables, asparagus is a vegetable, carrots are a vegetable, as are garlic, peas and beans, squash, peppers and tomatoes. Tomatoes, however are also consider fruits under the botanical definition and under the legal definition. For the purposes of this discussion, botanical and culinary fruits such as green peppers or pumpkins and nuts, herbs, seeds, and grains and fungi such as mushrooms will be ignored to focus on culinary vegetables.

Broccoli

Broccoli is high in dietary fiber and is missing only vitamin B and vitamin D to have a full range of vitamins. Broccoli has no saturated fat and only some sodium. Cholesterol in broccoli is non existent. Broccoli is one of those foods that is good to choose when trying to lose weight. It even is a good source of protein, which surprises many people. This is helpful to know when one is combining vegetables to form a complete protein source.

Spinach

Cooked spinach is one of the highest ranking vegetables in providing complete nutrition. It is high in dietary fiber and gets top marks for every other nutrient identified in the diet with the exception of vitamin D and vitamin B12. It is low in saturated fat and fairly low in cholesterol. The most outstanding negative feature in consuming spinach is that is contains a significant amount of sodium.

Carrots

Almost everyone is aware that carrots are one of the highest nutritional sources for vitamin A, but carrots are also an source rated as excellent for antioxidants.

Reduced heart disease, cancer protection and increased night vision are all positive qualities associated with this root vegetable. Many people do not realize that a diet rich

in carrots will help to protect a person exposed to second hand smoke from contracting cancer and other diseases associated with cigarette smoking.

Cabbage

Cabbage is part of the cruciferous family of vegetables named because of the cross (crucifix) shaped flowers.

Medical researchers have found that the phytochemicals in cabbage known as indoles inhibit the growth of colon, stomach and breast cancer. On the down side, excessive amounts of cabbage in the diet may lead to problems with the thyroid gland.

Cabbage prepared in coleslaw has significant amounts of iron, vitamin C, potassium and calcium.

Celery

Celery is one of those foods that most people love or they hate, but there is no question that it is a dieter’s friend. In addition to it’s very high fiber content, celery is excellent in providing phosphorus, magnesium, calcium, pantothenic acid, vitamin B6, riboflavin, manganese, potassium, folate, and vitamins K, C, and A. Unfortunately, celery is also high in sodium content which is not the best nutrition happening.

Dieters love the food because it contains negative calories.

It actually uses more calories to digest it than you take in by eating it.

salad, but they are also good for optimum health in that they contain high dietary fiber, very low fat and cholesterol. Consuming three radishes raw provides potassium, folate and vitamin C, calcium, vitamin B6 and riboflavin. In Aparagus Providing almost 60 percent addition, radishes provide of the recommended daily al- manganese, copper and maglowance of folic acid, aspar- nesium. agus plays a starring role of vegetables helpful in preven- Green Beans tion of spina bifida. Aspara- Some would argue that green gus has a wealth of nutrients, beans are not a vegetable, but dietary fiber and it is low in a fruit in that they contain the sodium. Asparagus is another seeds inside the pod in the vegetable that contains no same way that apple seeds are cholesterol or fat, making it a found within the apple. However, few people would accept dieter’s friend. green beans as a fruit. They are excellent choices for obtaining Sweet Corn Consuming a diet that in- vitamin K, vitamin C, mancludes corn and other foods ganese and vitamin A to your high in beta-cryptoxanthin, diet. In addition, green beans a carotenoid also found in are high in dietary fiber. pumpkins and red bell peppers may significantly reduce Lettuce one’s chances of developing Romaine lettuce contains a cancer in the lungs. This is significant portion of the daily allowance true even if the person is a recommended smoker. Corn is also benefi- of vitamins K, C and A. It is cial in the amount of fiber that also noted for the presence of it adds to the diet and in the manganese and folate. Since a one cup serving adds only 15 folate found in corn. calories to your daily intake, lettuce is an excellent choice Radish Radishes are known for the for weight reduction. ability to add piquancy to a best nutrition happening.

Dieters love the food because it contains negative calories. It actually uses more calories to digest it than you take in by eating it.

BEAUTY FITNESS, NATURAL BEAUTY, HEALTH, FITNESS Fitness and beauty can be one and the same. Being fit and healthy will automatically make you look better. A healthy inside creates a healthy outside. Fitness through exercise can help you to maintain a healthy body weight and improve muscle tone.

The point is that cultural standards change--and we may choose to follow or ignore them--because the cultivation of natural beauty is not dependent upon fads.

In order to get along harmoniously, whether at the level of dating, courtship, or marriage, men and women have to get past physical looks and into the more important qualities that make up human relationships, such as kindness, friendship, and areas of mutual interest. There is such a thing as a beautiful personality. There can be beauty in the way a person thinks. An attitude or smile can be beautiful. Love is certainly beautiful, and all of life is beautiful when we are in love.

Our looks reflect the sum total of who we are and how we live, and the best we can do in life is to make the best of what nature has given is, without exA person is truly beautiful when he or cuse, apology, or pretense. she is healthy. Any disease or illness afIf we try to live otherwise, we find our- fects all parts of the body, sometimes selves acting on a stage with other ac- for many years before the symptoms tors and actresses--great pretenders are manifested. If the body and mind without real friends, without real lov- are not healthy, then a person cannot ers, without real relationships. While feel or be truly attractive. Good health we realize that there is such a thing brings a glow to the skin, a ring to the as “natural beauty,” which is beyond voice, a twinkle to the eye, and a spring all standards of culture and history in to the step that no beauty school can some sense, there are also “relative” teach. standards of beauty.

We all know about fads, styles, and adornments that are “in” one season and “out” the next. This includes cosmetics, hair styles, clothing, and even body weight and size.

These standards may vary from country to country, year to year, or even among different age groups in the same country and year. For example, full figures are considered the ideal in some historical periods, but slender figures are valued now--at least in Western countries.

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BENEFITS OF BOXING TRAINING FOR FITNESS You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.

These movements require you to develop balance and coordination that enables your body to be stable and maintain a good Boxing training classes got across to the form. mainstream of physical fitness training a few years back. They have seen the bene- These physical benefits you gain from boxfits on the cardiovascular and toning of the ing and kickboxing are just few of the many muscles by these boxing training workouts. benefits that they can provide. You will be Tae bo work out videos also popularized able to learn more about defense mechathese boxing and kickboxing exercises. nism skills, which you may use in case of unwanted instances. You will also feel the Cardio boxing training classes and the in- satisfaction when you punch or kick. Renovative variations of the sparring jabs, laxation and self-motivation is also develpower punches, defense, and fitness has all oped. blends of aerobics exercises. You will learn the proper execution of the punch and kick You will feel a sigh of relief and feel that combinations for a more intensive work- you are released from stressed. It also helps out that can help you become stronger and you to get rid of that anger that is inside more confident. of you. Once these things are releases, you may feel lightness into your body and The combinations you perform on the peace of mind as well. blocks, jabs, and kicks are executed to an imagined opponent. You may see classes Many aerobic and fitness experts recomwhere participants throw punches and mend boxing training lessons for beginkicks on the air. You will also find training ners. It allows you to workout on your camps that have quality equipment such as desired pace and body condition. Boxing punching bags and you may also have the classes let you to push yourself to the limit option of getting a partner that has padded as long as you are safe and well condihands. tioned.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

Jerome Walker

Professional Physique competitor with IFPA Photo courtesy of: Kelvinbushan Photography

FIVE TIPS TO RE-SEXUALIZE YOURSELF Sexual desires respond to outside forces such as stress and emotional experiences. Your sexual desires often change. Don’t let your needs or your relationship suffer because you lack the time, energy or interest in having sex. Discover five tips to re-sexualize your self and improve your sex life.

Sex is an important part of your life and your relationship.

It’s essential that you enjoy it. The conditioning on the body to be sexual and reproduce is the strongest on the planet. It is the second strongest instinct on the planet next to that of survival. However, sexual desire can change over time, and can increase or decrease depending on life’s situations.

Do you worry about what is “normal” or “abnormal” sexual activity?

Do you wonder why or what causes the change in your sex drive? Understandably every person, and every couple, has a different level of desire and need for sexual intimacy.

In response to outside forces such as stress and emotional experiences, sexual desires often change.

Encounters

Have you noticed that when involved in certain intimate relationships, your self-esteem either rises or declines? This is largely because you energetically perceive the thoughts that the significant other has of you.

These thoughts may be totally unrelated to who you really are, but you begin to resonate with that energy already in your energetic field.

Energetic snapshots of other people’s thought forms stuck in your space or body, can block our energy flow in a particular part of your body or energy field. They create pockets of vulnerability and attract similar experiences. Other peoples’ perceptions, thoughts and beliefs that stay in your body or energetic space and eventually create dis-ease.

Two. Create Room for Increased Here are five tips to re-sexualize Sexual Expression yourself and improve your sex live: One. Your Body is an Energetic Snapshots of Your Past Love

Is there is stored up guilt within you about sex? Is sex an important part of your life? Does work or other activities overcrowd your schedule so that

you don’t have time to express loving sexuality? Send an intentional energetic message into your world that you plan to break this pattern.

As you begin to release the energetic charge from past mistakes, healing and changes can occur.

Three. You Are Born With Sex Appeal Sexual energy is the life force energy within you. It is at the very core of your energy bodies and the way it operates. Since the whole universe is kept together by the energy of Love, when that energy properly flows in your body, you are happy and healthy. Your whole body turns into a lighthouse, promoting good health and longevity.

Four. Energetically Release Conflict, Anger and Negative Feelings Unresolved conflict or unexpressed anger can definitely put a damper on desire, as can negative feelings, secrets or emotional upset. As you carry around negative feelings about your partner, your level of attraction for that person can wane dramatically, sometimes never to return.

These thoughts or negativity can be affecting you now and you can begin to release it by using the time-line visualization technique.

1. Imagine a time line in front of you a time line from birth to your current age.

2. Create a mark for every year of your life on the time line.

3. Allow a dark spot to appear on the time line for every negative experience or for other peoples’ thoughts you collected and absorbed.

4. Create an absorbing rose or other symbol at the beginning of the time line.

5. Slide this absorbing symbol along the time line allowing it to pull out all the dark spots of memories, negative experiences and foreign energy from each year on the time line. Let the symbol get bigger and bigger as it absorbs all the dark spots on the time line.

6. When you have absorbed all the spots on the time line and the symbol reaches the end – move the symbol out in front of you and let it explode like fireworks.

Exploding the symbol is a way of de-energizing these experiences and taking the power out of them so they don’t have power over you.

You don’t have to know what specific thoughts or energy to release them.

7. Imagine a golden sun above your head filled with your own vital energy.

8. Replenish your energy by bringing the golden sun into your body and space. Energetically release conflict, anger and negative feelings to clear the path to renewed intimacy with yourself and your partner.

YOU’VE WORKED HARD...

NOW IT’S TIME TO SHOW OFF

A LACK OF VITAMINS Everyone knows that the human body needs a certain amount of vitamins and minerals everyday to function properly and remain healthy. A well balanced diet can supply your body with the vitamins it needs, although problems and disorders can arise if your diet doesn’t supply your body with the vitamins it needs. The symptoms of vitamin deficiency will normally present themselves when the lack of vitamins is at an advanced level.

Those who don’t get enough of vitamins A, B1, and B2 for example, will always feel tired, along with a loss of appetite. Other symptoms include mental and emotional stress, chapped lips, and other annoying or painful habits.

The most common causes of deficiency include a poor diet, alcoholism, stress, a lack of vitamins, or medicine that interferes with your ingestion of vitamins. If you are always feeling tired or feeling a lack of energy, you are probably short on the vitamins that your body needs to have on a daily basis. If you visit your doctor and tell him the problem, he will probably recommend vitamins and supplements that will give you want you need. Whatever you do, you should never overdo it and try to catch up on what you’ve been missing - as this will do you more harm than good.

Even though you may be following a healthy diet, you’ll still need to take vitamins and supplements.

No matter how healthy you eat, you should still use the right vitamins and supplements to give your body what it needs. Vitamins are a great back up source, as they will provide your body with the minerals and nutrients it needs in the event of your diet failing you.

Before or after every meal that you consume, you should take vitamins or supplements. If you have

a deficiency in a certain vitamin or vitamins, you should make sure that you never miss taking the vitamin you need. Even though you may not realize it, being deficient in a vitamin can greatly damper your performance as well as the overall health of your body.

When you look for supplements, you should always look for those that contain vitamins B6, B12, D, E, and folic acid. Along with being considered dietary supplements, these well known vitamins will help to fight cancer and help your heart remain healthy. The combination of these vitamins will help your body to remain healthy, boost your immune system, and keep you feeling refreshed.

To remain healthy and keep your body operating as it should, you’ll need to invest in vitamins and supplements. You can find them online or at local nutrition stores, many of which won’t cost you much money at all. No matter what your age may be, you’ll need to ensure that you are eating the right foods and taking the right foods. Keep in mind that you should never replace food with vitamins, as they are more less meant to give you additional nutrients and minerals.

Anytime you aren’t able to eat the right food, you should always turn to vitamin supplements to give your body what it needs. Supplements and vitamins are one of the best investments you can make, as everyone needs vitamins in their body.

Even though the costs may add up over time, it is more than worth it when you think about. For what you spend in vitamins and supplements, you’ll be keeping your body healthy - and preventing a deficiency in vitamins. Although vitamin deficiency is very common these days, it doesn’t have to be.

DIFFERENT TYPES OF ANXIETY DISORDERS Anxiety disorders are often treated using specific methods and techniques designed to target symptoms and develop coping mechanisms for the anxiety triggers. Knowing which method to use in the treatment largely depends on the kind of disorder a person has. This article provides insights on the most common forms of anxiety disorders.

Anxiety is a common occurrence when a person faces potentially problematic or dangerous situations. It is also felt when a person perceives an external threat. However, chronic and irrational anxiety can lead to a form of anxiety disorder.

There are different types of anxiety disorder depending on their causes or triggers.

Common forms of anxiety disorders

Generalized anxiety disorder

nausea. Common specific phobias include fear of heights, enclosed spaces, blood, and animals.

The fear a person with phobia feels can be so extreme that he or she may disregard safety just to escape the situation.

Panic disorder

Also known as Agoraphobia, panic disorders are characterized by recurring panic attacks which are often unexpected. Symptoms are usually shaking, chest pains, dizziness, fear of losing control, and reluctance of being alone. People with panic disorder are aware that their panic is usually unfounded and illogical. This is why they avoid public situations and being alone. A panic attack can be so severe that people may lose control and hurt themselves.

Social phobia

Alternatively called social anxiety, a person with social phobia may exhibit similar symptoms like those of panic disorder especially in social situations. Shaking, dizziness, shortness of breath, and heart palpitations may ensue when a person with social phobia finds his or herself at the center of attention or in the company of many people, regardless whether they are strangers or not.

A person who has this type of anxiety disorder usually experience prolonged anxiety that is often without basis. More accurately, people with generalized anxiety disorders cannot articulate the reason behind their anxiety. This type of anxiety usually last for six months and often affect women. Due to the persistence of the anxiety, people affected with generalized anxiety disorder constantly fret and worry. This results Obsessive-compulsive disorder to heart palpitations, insomnia, headaches, and People with obsessive-compulsive disorder experience anxiety caused by a persistent obsesdizzy spells. sion or idea. They tend to avoid experiencing anxiety by resorting to repetitive actions or beSpecific phobia Unlike someone with generalized anxiety dis- haviors that prevent anxiety. For example, a perorder, a person who has a specific phobia expe- son who is obsessed about cleanliness may experiences extreme and often irrational fear of a rience anxiety at the mere sight of a vase placed certain situation or object. When exposed to the slightly off-center. To prevent anxiety, he or she object or situation they fear, people with specific will clean and organize everything compulsively phobias exhibit signs of intense fear like shak- or without reason. ing, shortness of breath, heart palpitations, and

C ONTINUED DIFFERENT TYPES OF ANXIETY DISORDERS PTSD Post-traumatic stress disorder may occur after a person experienced a severely traumatic event.

He or she may relive the experience in his or her mind which causes stress and anxiety. If a person with PTSD comes into contact with stimuli (any object, person, or situation) that he or she associates with the traumatic event, he or she may literally re-experience the event by crying uncontrollably, panicking, or losing control. Subtler symptoms include insomnia and avoidant behavior. PTSD may manifest itself immediately after the traumatic event or even years after.

Determining the type of anxiety disorder a person has is crucial to seeking treatment and recovery. Techniques and methods that are used to help a person cope with a certain anxiety usually target not only the management of symptoms but coping mechanisms when exposed to triggers. Only after thorough diagnosis can treatment and recovery for anxiety disorders really commence.

____________________________ I am a licensed Marriage and Family Therapist based in San Francisco and Berkeley, CA. I continue to work in Community Mental Health, with expertise in the LBGT population, HIV/AIDS, and crisis intervention. I work with a wide range of sexuality issues including coming out, alternative relationships, and gender identity.

I also have an extensive background working with pets. I offer support for grief and loss and other pet relationships. Many people’s lives can be enhanced with support from their animal companions and I offer support to help maximize the benefits for both you and your pet. I am aware of the role our pets play in our lives, and can relate to the devastation that occurs when one loses a pet.

RYAN HORVATH MFT

www.ryanhorvathmft.com

The Health Benefits Of Meditation

Meditation is one of the top-10 alternative therapies used by the U. S. population. The National Center for Complementary and Alternative Medicine reports that 8% of Americans use meditation as a health tool. No longer just for Buddhist monks and New-Age types, meditation is now appealing to mainstream business professionals, medical doctors and even health care companies. This is a result of the growing evidence which supports that meditation can promote physical healing.

corporate the meditation practice into their daily routine. If meditation can lower blood pressure, it could be a useful tool in helping patients with hypertension. If scientists uncover exactly how meditation works to relieve these symptoms, they may be able to apply that understanding to treat a variety of other disorders.

Research on meditation began back in the late 1960s. Herbert Benson, MD, began studying the physiological impact of Transcendental Meditation on individuals. In recent years, the scope of studies has focused on how the practice can reduce symptoms of chronic illnesses from cardiovascular disease to cancer.

Critics indicate some of the research is been on small study populations and has not had adequate control groups for comparison. But some studies have shown promising results.

Meditation may be spiritual for some, but the practice is not necessarily religious in nature.

There are many meditative approaches but regardless of the technique, medical research indicates that the practice of meditation tends to evoke a state of physiological relaxation: blood pressure drops, heart beats slower and breathing is quieter, other biochemical changes can also occur. Scientists do not understand why the changes happen Meditation can relax the body. Promote more but understanding the physical effects can ex- restful sleep and boost the body’s immune sysplain the potential health benefits of meditation. tem. This will help fight illness and better manage the symptoms of chronic conditions. MedTwenty minutes of daily meditation can pro- itation can relax the mind and help us better vide relief for ailments such as low back pain, deal with the stress of our daily lives. The popheadaches, depression and anxiety. Suffers of ular interest in meditation and its health benethese chronic conditions should attempt to in- fits may help drive more research in the future.

2015

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