Core Strengthening Foods

We our only blessed with one body and one life. Taking care of our heath requires preventative measures; both large and small.

Many of us have learned the benefit of strengthening our body’s core. Increased energy and endurance for the tasks of everyday life, a more balanced metabolism, and improved posture are just a few of the results.

But in addition to performing key strengthening exercises on our major muscle groups, eating certain foods will strengthen the body’s core as well; giving our systems cleaner energy to burn. More energy means better function, and makes it easier for us to stay positive in the face of everyday challenges. More energy to burn also means improved mental focus.

Studies show that the key is eating low glycemic rated carbohydrates, clean burning proteins and healthy fats. Including these categories in every meal will get you on the right track to strengthening your body core.

The leanest, cleanest proteins can be found in the following places: egg whites, turkey breast, chicken breast, all white/pale fish (scrod, cod, sole, tuna, flounder, halibut, tilapia, etc), and of course, protein shakes. These are low in fat, especially saturated fat. Don’t overdo it, though; too much protein and your body will store what is unused as body fat. Our bodies as a rule can usually only handle between 25 and 30 grams per meal.

Low glycemic rated carbs is another way to provide core-strengthening energy. The glycemic index rates foods on their impact to our blood glucose levels. High-impact foods cause extremes in blood sugar, and push your body to extremes, packing on weight and raising blood pressure. A low-GI diet lowers cholesterol, keeps us in balance, reduces hunger and keeps you feeling fuller longer. Ways to switch:  use breakfast cereals containing oats, barley and bran, eat wholegrain breads, reduce amount of potatoes, add in fruits and vegetables, and eat lots of salad with a vinaigrette dressing.

And if that vinaigrette is made with canola or olive oil, then that’s a good way to add in healthy fats. Also, foods rich in omega-3 fatty acids, nuts like almonds and pecans, and sesame seeds and pumpkin seeds are also healthy fats.

It doesn’t have to be drudgery. It’s O.K. to cheat once in awhile and have that piece of cheesecake. Enjoy life, but take care of that body!

Calorie Cutting Ideas

Let’s face it:  We are a nation obsessed with dieting and weight loss. It’s repetitive, really. We make a resolution at New Year’s to lose pounds and shape up, then burn out after a few weeks to slack off for the rest of the winter months.

Then, as summer approaches – and with it the threat of having to wear a swimsuit – we take up the cause again in a frenzy. Sound familiar?

So why do we fail? Trying to do too much at once is usually the culprit. Jumping right into a crash diet and rigorous gym routine is what causes burn-out; best to start small by cutting a few calories first.

And that doesn’t mean having to go hungry. There are a few tricks you can employ to shave calories off your diet and not even notice:

• Switch to all natural sweeteners like stevia, xylitol, or turbinado sugar. Try to avoid artificial sweetener like Splenda or Truvia. because they are not healthy options.
• Replace soda with healthy options like herbal teas and even carbonated waters like LaCroix. Diet soda, or a low-calorie drink like Crystal Light should not be your top options for healthier drinks.
• Read labels at the grocery store – compare everyday products and choose one with fewer calories; you’d be surprised how fast it adds up.
• Leave the salad dressing to the side – dip each bite into it instead; it cuts the amount in half!
• Have a couple of nice, cold crunchy pickles with your sandwich instead of potato chips – don’t laugh, it works!
• Having dessert? Cut the bottom crust off of pie or the bottom layer off the cake – you won’t even know it’s gone, and you’ll save yourself about 100 calories!
• Swap beef for chicken – and make sure it’s skinless.
• Use butter-flavored cooking spray to prepare food in the skillet instead of oil.

Little changes like this add up in a big way; you can take a 2,000 calorie diet down to 1,500 without even feeling it, losing a couple of pounds gradually in a way you can keep it off.

Taking Care of You

One of the most important things you can do for those you love is to take care of you. There are many naturally healthy ways to accomplish this goal and it is up to you to decide if the effort in adapting any of the natural resources, techniques, or tools I share in this post are worth it to you. It is my hope that they are.

The Essentials for Your Health

• Eat Right – The most important thing you can to take better care of you is to eat healthy balanced meals that include plenty of organic fruit and vegetables. The majority of them should be consumed raw to receive the optimum benefits of their nutritional value. There are many ways to achieve adding more raw foods to your diet like making green smoothies, having an apple instead of a chocolate bar as a snack, eating a nice big live salad for lunch instead of a dead beef burger, or cutting up fresh veggies on the side of your cooked meal. Your body thrives on live food and live food is raw food. So try more raw!

• Get Out – Getting fresh air and sun is also a very good way to care for you. Its a common misconception that our main source of vitamin D is milk. However, we get most of our vitamin D from the sun’s rays. Twenty extra minutes of sun per day is a good way to get your daily dose of ‘D’ in your system and a good energy booster as well.

• H2O – Drinking plenty of water is another necessity. Health professionals recommend 8 to 10 glasses per day but that amount is based on a person weighing between 118 and 160 pounds. A person who weighs more than that will need to drink more to avoid even slight dehydration. The proper formula for calculating how much water you should drink is one-half (in ounces) of your body weight. So a person weighing 200 lbs should drink 100 ounces of water.

Take Your Health a Step Further

• Au Naturale – Try to use products on your body that have only certified organic ingredients and no toxic chemicals. What you put on your body can be as hazardous as what you put in it. Do some research and discover what is and is not good for your body. Even your home should include all natural pure organic products for cleaning and everything your home needs. Even though natural products may seem more costly, the benefit of the added expense is better health and fewer sick days or trips to the doctor.

• Exercise – Even if its just a brisk 15 minute walk around your block or some vigorous “spring cleaning” around the house, its important to keep moving. As our world becomes more technologically advanced, our lifestyles become more sedentary and both our physical and emotional health will suffer.

Taking care of you needs to be a priority. Don’t think of it as being selfish. Think of it as being generous, giving those around you the gift of YOU….at your best.