Professional Documents
Culture Documents
to Total Wellness
Inspiring information and guidance to help you live your healthiest, fittest, and most energetic life ever!
By Yuri Elkaim, BPHE, CK, RHN
No portion of this manual may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Yuri Elkaim, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and all of these situations require the written approval of Yuri Elkaim prior to publication.
The information in this book is for educational purposes only. The information in this book is based on my own personal experiences and my own interpretation of available research. It is not medical advice and I am not a medical doctor.
The information within this book is meant for healthy adult individuals. You should consult with your physician to make sure it is appropriate for your individual circumstances. Keep in mind that fitness and nutrition needs vary from person to person, depending on age, sex, and health status.
If you have any health issues or concerns please consult with your physician. Always consult your physician before beginning or making any changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
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Table of Contents
48 Steps to Healthy Eating
1 How an Acid Diet Makes (and keeps) You Fat 2 Another Reason Why High Protein Diets are Dangerous! 3 Fruit and Veggies What Science is Saying 4 3 Strategies to Prevent Overeating at Christmas 5 The Benefits of Antioxidants 6 Attention MenJust Another Reason to Avoid Dairy 7 Those Damn Running Blisters OR How to Heal Skin Problems 8 Meat Linked to Colon Cancer 9 Want to Lose Weight? Boost Your Metabolism - Here are 5 Ways 10 Yuris Top 5 Success Habits for Creating Lasting Health and Abundant Energy 11 Canadian Health Check a Big Joke! 12 Skin Healthy Foods for the Summer 13 Are You Too Acidic? 14 7 Nutrition Secrets for Great Abs 15 Eat Greens for Fat Loss 16 Why Green is King 17 The Food Label Fallacy 18 Heart Health Alert 19 How to Lose Weight Learning From the Eating Behaviours of Overweight People - Part 1
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20 How to Lose Weight Learning From the Eating Behaviours of Overweight People - Part 2 21 How to Lose Weight Learning From the Eating Behaviours of Overweight People - Part 3 22 How to Test Your Bodys pH Level 23 Why You Are Addicted to Certain Foods 24 Want to Lose Weight? STOP Eating Sugar! 25 SugarIt Aint So Sweet! 26 Hot Weather Hydration 27 Why Eating Raw Foods Will Help You Lose Weight 28 Prevent Cancer by Eating Berries 29 Is Fish Oil Really Better Than Flaxseed Oil? 30 Move Over Fish Oil Vegans Bring in the Spirulina 31 Are Cacao Nibs the Same as Cacao Powder? 32 Dehydration is Detrimental to Resistance Exercise Adaptations! 33 Top 3 Ways to Curb Your Sugar Craving 34 3 Signs That Your Body is Too Acidic 35 My 3 Secrets to Having More Energy 36 Diet for Underactive Thyroid 37 Natural Organic Foods Less Healthy Than Non-Organic Foods? 38 Just Because You're Vegan Doesn't Mean You're Healthy 39 The Truth About Michael Phelps' 12,000 Calorie/Day Diet 40 Healthy Breakfast Ideas
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5 41 Pre-Workout/Competition Meal Recipes 42 Calcium Nutrition - The Best Calcium Foods 43 Raw Food Diet Made Easy 44 Listeria - Just Another Reason to Avoid Meat! 45 Lycopene Whole Tomatoes or Supplements? 46 Eating to Reduce the Signs of Aging 47 Cold Remedies - How to Get Over a Cold Naturally 48 Fight the Flu Naturally 87 89 91 93 96 99 102 103
61 How to Get Strong and Sexy Legs 62 Best Type of Cardio for Burning Fat 63 How to Get 6-Pack Abs 64 Bodyweight Workout for Beginners 65 Fat Loss Interval Training for Beginners 66 Fat Loss Circuit Training Workout 67 Is the Exercise Ball Really Useful for Core Training? 68 Fat Burning Cable Workout 69 "Core of Steel" Workout (BOSU ball) 70 3 Secrets to Visible Abs They Wont Tell You About! 71 The Best Way to Burn Calories 72 Beginning Runners - How Often to Run per Week??? 73 Can You Build Muscle Using Resistance Bands? 74 Is Interval Training Best on the Treadmill or Outside? 75 Strength and Fat Burning Outdoor Workout 76 Fun Strength Training and Cardio Outdoor Workout 77 Recent Study Reveals Women Burn More Fat Than Men 78 What is the Best Type of Interval Training to Burn Fat? 79 Interval Training for Runners 80 Top 10 Reasons to Use Interval Training 81 Top 10 Ab Exercises for a Strong Core 82 Why it's Tough to Lose That Baby Fat 83 Why it's Harder for Women to Lose Weight
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7 84 Interval Training Workout 85 Interval Training Workouts For Maximum Fitness and Fat Loss Results 86 Exercise Intensity, Fat Burning, and the Afterburn Effect 87 Just Another Reason Why Resistance Training is Imperative for Fat Loss 88 High Intensity Interval Training Program - Week #2 89 Top 5 Workout Items to Bring While You Travel 90 High Intensity Interval Training Program - Week #3 91 Another Interval Training Blast from the Track 92 Interval Training Workout - Week #5 93 Interval Training Workout #6 and What If We Just Ran Stairs Instead? 94 Home Workouts 101 95 Improving Your Cardiovascular Endurance - If Only More People Knew About This! 96 Cardio Before or After Strength Training? 97 The 5 Best Weight Loss Tricks 98 About Fat Burning - Did You Know...? 99 Study Links Muscular Strength to Lower Mortality in Men 100 7 Ways to Make Exercise a MUST 101 Treadmill Workouts to Boost Your Metabolism 170 172
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BONUS
3 Thought-Provoking Articles
102 What's the Story You're Telling Yourself? 103 Striving for Excellence Without Beating Yourself Up 104 The Way Out is By Looking In 201 203 205
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All of these numbers suggest improved pH conditions, which favour healthy bones. Remember, if your body is too acidic it will leach calcium from your bones to alkalize the blood, there will be greater urine concentration of nitrogen and urea (from protein breakdown), and greater bone resorption will be evident. The results of this study show that within a very short period of time you can easily support your body's bones by reducing your meat (protein) consumption and by incorporating more alkalizing vegetables and fruit! Sounds pretty easy.
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With respect to taking individual vitamins, The problem with taking a compound out of a food source is that it was originally combined with 11 closely related brothers and sisters and it may be that the combination is what makes for the overall beneficial effect. - Phyllis Bowen, Functional Foods For Health Research, University of Illinois at Chicago
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12 Just some more reasons (backed by science) as to why it's important to be eating more fruits and vegetables - especially in their living state! Eat alive and you will thrive!
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14 Therefore, if the food is on your plate you might as well enjoy it - unless you decide that you're not going to eat anything! Feeling love for your food puts your body into receiving mode allowing it to more readily accept the foods you put into it - even if they aren't the healthiest. So there you go. These just came to mind last night and I felt that they would be helpful for you. So put them to use and enjoy your festivous meals. Watch this video to discover an awesome 20-minute workout routine that will burn more calories than you can consume in one sitting. If you like sweating then you'll love this workout!
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16 chronic inflammation when free radicals are formed to fight the infection and overproduce themselves. Even strenuous exercise will increase the production of free radicals. These free radicals like to hook to other cells to steal electrons and cause a major chain reaction as each cell tries to steal electrons. They cause a lot of inflammation and even scar tissue from their damage. The free radicals can also damage cell proteins and even alter DNA within the cell. Blindness, arthritis, kidney disease, cardiovascular disease, diabetes, arthritis, dementia and even physical aging can result from free-radical damage. What are Polyphenols and Flavonoids, and How Can They Help? Flavonoids or bioflavonoids (the old name was tannins) are compounds that give vegetables, fruits, grains, leaves, flowers and bark their color. The colors include the deep red, purple, mauve, blue and red. These compounds also protect the plants from disease, UV light and from predators. There are many types of flavonoids, each with health-promoting benefits. If you look at all the studies, these compounds have antibacterial, anti-inflammatory, antiallergic, antimutagenic (anticancer), antiviral, antithrombotic (anti platelet formation), hormone-like, liver-protective, and vasodilatory (relax blood vessel walls) actions. Flavonoids can increase energy levels, lower blood pressures, and have been shown to be helpful with Parkinsons symptoms. They can help stop motor nerve deterioration and help improve cognition, memory function, and dementia. Flavonoids are strong antioxidants which neutralize many free radicals. This action helps stop damage to most of the bodys functions. Cacao as an anti-inflammatory The bioflavonoids in cacao have been shown to inhibit COX-2 enzymes in your body, the same strong anti-inflammatory action that many prescription drugs have. By blocking COX-2 enzymes your immune system works better, decreases pain in your joints, and stops further production of free radicals. Chocolate as an ACE inhibitor (blood pressure alleviator) In several studies, dark chocolate (cacao) has been shown to decrease blood pressure, which in turn decreases the damage to heart vessels. Cocoa is thought to be a rennin-angiotension enzyme inhibitor, which is the same principle that many blood pressure pills work on (ACE inhibitors). But chocolate is high in saturated fats, isn't that bad for you?
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17 Even though we are taught that saturated fats are harmful to the cardiovascular system, the stearic acid fat, which is found in cacao does not elevate blood cholesterol like other saturated fatty acids. This particular fat in chocolate is not absorbed well by the intestinal tract. It also has been shown that these cocoa fatty acids may modify LDL-C, making it more resistant to oxidation. The cocoa bean contains several minerals and vitamins which are useful. Dark chocolate contains very high levels of magnesium, which is necessary for muscle relaxation, nerve conduction, energy production, and bone and teeth development and health. Magnesiums powerful relaxation effects is one reason many women suffering with PMS crave chocolate.Potassium, another vital mineral abundant in cacao, is vital for cardiovascular health and proper cell functioning of our cells. Probably the most interesting phenomenon though is that raw cacao, although higher in saturated fat, does not promote weight gain. Why? All raw foods are loaded with food enzymes which are naturally built-in to the food to help its digestion in the body. In cacaos case, the fat-digesting enzyme lipase ensures proper breakdown and digestion once in the body. As a result, raw cacao (chocolate) does not sit around and accumulate in fat tissue as do conventional heat-treated chocolates. Any food heated above 118 F loses its natural living enzymes and requires the body to waste its precious digestive enzymes to do the job instead.
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The key is to get these nutrients through whole foods as much as possible. Studies have shown that supplements are rarely as effective as whole food sources. Furthermore, do your best to eat these foods in their living state for cooking destroys most the vitamins, minerals, and food enzymes that are so beneficial to your skin's health. Need guidance and skin-nourishing recipes to give you glowing skin and improve your body's ability to repair itself? Get your copy Eating for Energy today!
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21 Well, I hope that it's pretty obvious after reading all the information above that eating meat on a daily basis doesn't do your body good. In fact, it does it quite a bit of harm! I find it sad that we're all brought up believing that meat needs to be an integral part of our diet. But as the strongest and healthiest animals and longest living people keep reminding us it's all about eating more natural plant based foods. Vegetables, fruit, and healthy grains is where its at! Need help moving away from meat? Get your copy of Eating for Energy today!
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Take Home Message #3 - It's All About Lifestyle I don't know how many times I've said this in my life but it needs to said again...You can't maintain a healthy weight without a consistent effort towards improving your lifestyle. You need to make healthy eating and resistance training a regular part of your life, especially if you've been battling excess weight for most of your life. Here's a simple reason why. A large meta-analysis on metabolism published in the American Journal of Clinical Nutrition revealed that formerly obese subjects had a 35% lower metabolic rate than control subjects. Now many people would just say "Well, being fat is just in my jeans!" And that may be partially true BUT... the researchers in this study found that whether the
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23 cause of this lower metabolism was genetic or acquired, the existence of a low metabolism was likely to contribute to the high rate of "weight regain" in formerly obese persons. These findings only further demonstrate the need for boosting your metabolic rate! And this doens't occur by spending endless hours doing cardio and following low carb diets!
5 Metabolism-Boosting Strategies:
Here are 5 ways that you can immediately start revving up your metabolism for the long run so that you can achieve and maintain your ideal for good! 1. Eat LIVING FOODS every day High amounts of food enzymes found in living foods allow your body spend more energy on metabolism and less on digestion. Here's how you can start. 2. Spend more time RESISTANCE TRAINING instead of cardio Lean muscle doesn't come about by doing cardio 7 days a week. You need to stress your muscles to develop them. Use your body weight, use resistance bands, use machines, use dumbbells, or any other form of resistance. The key is to impose weight bearing resistance on your body! Use Fitter U if you haven't already. 3. Eat small meals throughout the day We've all heard this before and for good reason. Keep your fire burning by adding small amounts of wood to it throughout the day - that's the analogy. 4. Spice up your meals The following herbs and spices are well-known to speed up metabolism: cayenne pepper, jalapeno peppers, ginger, peppermint, and cinnamon - just to name a few. 5. Have a cup of GREEN TEA Green tea has been shown to boost metabolism. Researchers believe that antioxidants in green tea can cause the body to waste calories as heat, which increases your caloric burn.
References: Vogels, N. et al (2005). Predictors of long-term weight maintenance. Obesity Research, 13: 216268. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
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Astrup, A. et al (1999). Meta-analysis of resting metabolic rate in formerly obese subjects. American Journal of Clinical Nutrition, 69 (6): 1117-1122.
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Yuris Top 5 Success Habits for Creating Lasting Health and Abundant Energy
From the pages of Eating for Energy
1. Eat At Least ONE Green Salad Each Day North Americans are only consuming on average 2-3 servings of fruits and vegetables per day! When you consider that the recommendation is for 5-10 servings per day and that most of our produce is nowhere near as mineral-rich as it was just 50 years ago, consuming greater amounts of vegetables and fruit has never been as necessary as now for nourishing your body with vital nutrients, alkalinity, and the life-prolonging food enzymes that it needs. 2. Drink At Least ONE Fresh-Pressed Juice or Green Smoothie Each Day We live in busy lives. No one has time for anything anymore not even healthy eating. Therefore, one of the greatest ways of supplying tremendous amounts of vitamins, minerals, food enzymes, and alkalinity to your body is through juices and smoothies. And remember, the greener the better! It might be tough for some people to physically eat 5-10 fruits or vegetables during a day but with just 1 juice or smoothie you can easily meet that quota! 3. Eat 80% Whole Living Foods (raw) Ever wonder why animals in their natural habitats do not suffer from the diseases that plague mankind? Isnt also interesting that humans are the only species on earth that apparently needs to cook their food! There is no greater gift you can give your body then eating foods in their natural state that is living or raw. Cooking foods dramatically reduces their vitamin, mineral, and phytonutrient content and destroys their vital food enzymes that are so beneficial to our health. Simply incorporating more raw fruits and vegetables into your diet can make a profound difference in how you look and feeland in no time at all! 4. Eat Every 2-3 Hours (but only if youre hungry) Its a fact - most people eat too much food! Its no wonder that more than 60% of the North American population is overweight. One of the reasons for this is eating copious amounts of empty foods. These are foods that have no nutritional value. Eating empty foods only prompts you to eat more food since your body is not receiving the nutrients it requires. By eating smaller nutrient-dense foods more frequently throughout the day you will avoid cravings caused by blood sugar irregularities and you will also tend to eat less since your body will now be receiving all the nutrients it needs.
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5. Eat Meat No More Than 2 Times Per Week Lets face it meat is detrimental to your body. You can turn a blind eye if you want but the truth is that meat is acid-forming and causes inflammation in the body. Both of these conditions are common to every single disease known to mankind! Oh, and dont forget about the hormones, antibiotics, and inhumane conditions in which animals (for human consumption) are raised or the higher levels of cholesterol and saturated fats found in heavier meats. Meat (especially red meat) also deprives your body of energy because it requires a tremendous amount of digestive energy and water to be broken down and assimilated into your body.
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28 If for whatever reason you feel compelled to buy packaged foods please do yourself a favour and read the label. But not just the calorie chart - look at the quality of the ingredients. The fewer ingredients there are, the better. If you can't pronounce the names of certain ingredients than perhaps you may want to reconsider what you're about to buy. Remember, you can't beat natural whole foods. Choose more fresh fruits and vegetables. If you think you don't have time or the know-how to prepare healthy dishes then get a copy of Eating for Energy and enjoy 120 recipes that take less than 10 minutes to prepare.
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They are a great source of vitamin E (a highly potent antioxidant) and one of the best sources of monounsaturated fats.
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30 Both of these nutrients are imperative not only for your health but also for the integrity and youthful glow of your skin. Many people fear the fact that avocados are 90% fat but just remember that if you are eating avocados in their raw form then they will contain the needed enzymes for their digestion. They are not readily stored as fat in your body as are most cooked fats! Papaya One of the top sources of beta-crypoxanthin, a cancer preventing compound. Like watermelon and tomatoes, papayas are also a great source of the antioxidant lycopene which has been hailed for its numerous benefits which include reducing the risk of macular degenerative disease, serum lipid oxidation, and cancers of the lung, bladder, cervix, and skin! Papayas also contain the digestive enzyme papain which has also been shown to speed burn recovery when used topically. So if you get sunburned this summer smother a little papaya over top and feel its soothing effects. So there you go! 3 fruits that are not only delicious but also tremendously beneficial to the health of your skin. When you think of young, youthful looking skin think of antioxidants and healthy fats! These are a few of the numerous fruits and vegetables that can make a big difference not only for your skin but for your overall health. For more incredible superfoods along with 120 delicious recipes to get you looking and feeling great for the summer be sure to get a copy of my groundbreaking book Eating for Energy! It's been transforming lives! Are you next?
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32 Due to our overly acidic lifestyle, it is necessary that we take the proper steps towards maintaining a more alkaline environment within our bodies. To maintain a healthy alkaline internal environment, it is recommended that our diets consist of 80% alkaline forming foods and 20% acid forming foods. Unfortunately, the North American diet has reversed these percentages for the worse. No wonder we have so much sickness and disease in our society. Examples of acid forming foods: Animal protein Sweets and Sweeteners Nuts and Butters Beans and Legumes Grains Dairy Fats and Oils Coffee Examples of "good" alkaline forming foods: Vegetables - especially green barley grass Fruits - all except cranberries Some nuts and seeds - almonds, flax seeds, sesame seeds, sunflower seeds Quality water Green Barley Grass - Pure Alkaline Energy! Green Barley grass is a nutrient rich grass grown in lush soils in the foothills of the Japanese mountains. One tablespoon is equivalent to the nutrient content of an entire head of lettuce. For instance, it has 7x more calcium than milk and 6x more vitamin C than an orange. It is probably best known for its beneficial alkalizing and energizing effects on the body. Moreover, because it is a whole food and 60% protein, it is one of only two foods on earth that the body can survive on, exclusively. The following are some of Green Barley's many benefits to the body: Increased energy and stamina and youthful vigor Decreased craving for junk foods and also reduces food intake More rapid healing of injuries and infections Improvement of hair, skin and nails Improvement of diabetes and hypoglycemia Inhibits the growth of cancer cells High alkalizing effect Best of all...it tastes great!
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33 You can get green barley grass at most health food stores. To learn about the entire pH balance story for the best health ever then CLICK HERE to get start with Eating for Energy!
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7. Drink plenty of water. You want to aim for half your bodyweight (lbs) in ounces every day. Incorporate these 7 nutrition secrets to great abs into your regime and watch the difference they make. Remember, the other critically important component to burning fat is being physically active through both cardiovascular and resistance training.
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As you incorporate more green foods into your diet you will become more alkaline displacing needless acid and improving your fat loss efforts. Think about ithow many overweight vegans or vegetarians do you know? Obviously being vegetarian doesnt guarantee weight loss because many of these people can also have atrocious diets. However, their chance of staying thin is far better than someone who eats burgers and other garbage foods. How to Alkalize Your Body? Eat for health and you will alkalize your body and lose weight. Here are 4 strategies to help you alkalize your body for optimal fat loss (and health) results: 1. Eat more fruits and vegetables and get plenty of greens. My rule of thumb is to consume at least 1 green juice and/or salad each day. 2. Drink plenty of water. You should drink at least half your body weight (lbs) in ounces each day. 3. Breathe! Take a few minutes each day and focus on deep breathing. Oxygen is alkalizing. 4. Minimize and avoid processed foods, artificial sweeteners, and nutritiondeficient drinks like coffee and sodas.
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39 How many wild animals do you know of that suffer from human diseases? None! Why is that? Well, just look at what were putting in our bodies and theres your answer. Do wild animals have access to packaged foods? Do have the luxury of using an oven or a microwave? Of course not! But we do. Why dont we learn from what works in nature? Look at the elephant. It is by far one of the largest, strongest, and smartest mammals on the planet. It even has one of the longest lifespan averaging 69 years. The elephant eats nothing but grass! The longest living animal in the world the giant tortoise has a lifespan of 177 years! It too feeds mainly on grass. How about cows. Humans drink their milk for its apparent rich calcium and protein content. But where do cows get their nourishment from? Thats right grass! I hope youre starting to see my point. Greens help life thrive. The alkalinity that greens provide helps the body age gracefully while maintaining a suitable level of health and vitality for survival (or life). Greens Are Your Best Source of Protein Per gram, greens provide way more protein than meat. Spirulina, an amazing blue-green algae, provides 60 grams of protein per 100 gram serving versus only 24 and 29 grams for ground beef and chicken, respectively! Its no wonder that the strongest and biggest animals are subsist on grass and green leaves. So the take home message from this article is simple EAT MORE GREENS! To get you started, try this delicious green smoothie: Even if nothing else changed in your diet, you would notice a tremendous difference in how you look and feel by adding more greens to your diet. My rule of thumb is to try to have one green salad and/or one green juice per day. Do this and youll see what Im talking about!
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The sodium should be minimal, fat content low (and absent in trans-fats), and sugars negligible.
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41 In general though, you want to choose a wider variety of fresh fruits and vegetables.
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According to the article, researchers used the Alternate Healthy Eating Index (AHEI), a measurement of heart-healthy eating, including fruit and vegetable consumption, amount of trans fat consumed, and ratio of white-to-red meat eaten. The average score was 30.8out of 80 Only 12.4% at five or more vegetable servings daily Only 7.8% at four or more servings of fruit daily Less than 8% met cereal fiber recommendations Only 50% exercised for at least 20 minutes at least once in the past 3 months One of the problems is only 20% had cardiac rehabilitation following an event; those that did, their programs typically focused on exercise, not nutrition. Keeping Your Heart Healthy Regardless of your age, you need to start making healthier lifestyle changes now. Here are a number of preventive steps you can take: Stop smoking or using tobacco products Eat a varied diet rich in living fruits and vegetables Minimize consumption of animal fats, trans-fat, and cooked plant fats. Minimize consumption of refined sugars. Maintain a healthy weight Exercise at least 30 minutes every day - need help? Click here to try Fitter U. Have your cholesterol and blood pressure tested Diabetics should keep blood sugar under control through proper nutrition, regular exercise, and positive lifestyle habits.
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How to Lose Weight Learning From the Eating Behaviours of Overweight People - Part 1
Losing weight begins by eating healthier foods and exercising on a regular basis. For decades, researchers have been fascinated by the precise eating habits of overweight and obese people. However, as you can imagine, their fascination has not been easy to translate into concrete conclusions due to the complexity of eating behaviours, weight loss, and other confounding variables. It has been proposed that obesity is an adaptive response to a high-fat diet, with the necessary equilibration of fat intake and oxidation (fat burning) being achieved through expansion of fat stores, if not through increased physical activity. In general, losing weight has been dummied-down to creating a negative energy balance, meaning that you need to consume fewer calories than you expend. And in the long run, the only effective method for accomplishing this negative energy balance for weight loss is through a combination of regular exercise and a more moderate consumption of food. Considering that 1 lb of fat is equal to 3500 calories, to lose 1 lb of fat would take about 1 week if you did nothing else but reduce you caloric intake by about 15%. To achieve your weight loss goals it is also helpful to understand what prevents others from not just losing weight but also packing it on. A lot of the research is inconclusive and some conflicting, but what follows are some of the more clear cut conclusions regarding eating behaviours that lead to weight. Follow the Fat Burning Remedies for weight loss solutions to each issue.
Fat Burning Remedies: 1. Get more active and start with low intensity cardio exercise that specifically burns fat. Walking for at least 30 minutes every day is a great start.
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2. Resistance training is equally important since the more lean muscle you develop, the more you boost your fat burning metabolism. Resistance train using your bodyweight or weights 3-4 times per week. 3. Use a fat-specific digestive enzyme such as lipase before eating. Lipase specifically digests and breaks down fat in the body and helps prevent healthy fats from being unused.
References: Astrup, A. (1993). Diet composition, substrate balances and body fat in subjects with a predisposition to obesity. International Journal of Obesity 17, Suppl. 3, S32S36.
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How to Lose Weight Learning From the Eating Behaviours of Overweight People - Part 2
In part 1, we talked about one of the predispositions to being overweight - having a faulty fat burning engine. Today, we're going to look at a specific eating behaviour that has led many people (especially those who diet) to pack on excess pounds. Follow the Fat Burning Remedies at the end to make sure you don't fall into the same trap.
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47 of other people overeating, the sight and smell of well-liked foods, and even the anticipation of a forthcoming high food intake. These findings confirm a major influence of cognition on short-term food intake, and suggest potential causal links between restraint and compulsive eating, and perhaps longer- term failure of losing weight. In relation to the development or maintenance of obesity, the role of restrained eating and related behaviours, especially tendency for disinhibited eating, remains suggestive. The paradox is that we live in a weight-obsessed culture and environment where slimness is promoted as the ideal of beauty, self-control and success while, at the same time, energy-dense foods and opportunities to eat are ubiquitous. Its no wonder that more than 60% of the North American population is overweight. Fat Burning Remedies: 1. Stop dieting! Severely restricting your caloric intake and depriving yourself can only lead to further weight gain, not weight loss! 2. Choose foods that are nutrient-dense not energy-dense. These include fresh fruits and vegetables, healthy fats, and sprouted seeds and grains. Since youll be supplying your body with the minerals and nutrients it needs, your body will no longer crave non-foods as it did before.
References: Herman, C. P. & Mack, D. (1975). Restrained and unrestrained eating. Journal of Personality 43, 647-660. Mela, D. J. (1996). Assessing the dietary implications of macronutrient substitutes. In Progress in Obesity Research 7, pp. 423430 [A. Angel, H. Anderson, C. Bouchard, D. Lau, L. Leiter and R. Mendelson, editors]. London: John Libbey & Co.
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How to Lose Weight Learning From the Eating Behaviours of Overweight People - Part 3
Ok, now onto the third eating behaviour that may lead to weight gain...
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49 more living foods and watch your cravings for addictive foods vanish into thin air! Conclusion By any mechanism, the physiological effects of energy-dense, high-fat foods, when combined with a heightened responsiveness to such foods, or given a tendency for uninhibited eating, creates ideal nutritional and psychological conditions for excessive food intakes leading to weight gain and perhaps obesity. Nonetheless, now that you understand some of the eating mechanism for gaining weight you have the power to change. Simply, follow the fat burning remedies recommended in this article and your weight loss efforts will be rewarded!
References: Mela, D. J. (1996). Assessing the dietary implications of macronutrient substitutes. In Progress in Obesity Research 7, pp. 423430 [A. Angel, H. Anderson, C. Bouchard, D. Lau, L. Leiter and R. Mendelson, editors]. London: John Libbey & Co.
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51 or collect some of your urine in a paper cup and dip one side of the paper strip into it. As with saliva testing, you should test your urine first thing in the morning. Keep a log of your results over time for best accuracy of your bodys pH state. Similarly to the saliva, your urine should be slightly more acidic than the blood. Ideally, your urines pH should be around 6.8. These are 2 of the most convenient and common pH testing methods. For best accuracy you can have a look at your living blood through a process called Live Cell Microscopy. If you find that your blood is too acidic then youll most likely also have any number of symptoms including fatigue, lethargy, being overweight, frequent colds or illness, and many more! To combat the negative effects of an acidic body you need to alkalize your body obviously! This can be done through a number of methods including eating more green vegetables and juices, deep breathing, exercising, and drinking lemon water. Not to mention reading my book, Eating for Energy.
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53 In my case, I was brought up on breads, cereals, pasta, and dairy. I craved these foods (and still do to some degree) and ate them incessantly. Unfortunately, after years of abusing my body with these drugs my immune system had had enough. Because of this constant bombardment I had developed an allergic terrain which manifested eczema, asthma, environmental allergies, and eventually an autoimmune condition called alopecia where the immune system attacks the bodys hair follicles. Nowadays, since Ive radically altered my diet and have more or less removed wheat and dairy, I enjoy much greater health and have regained the hair that I once lost (although I still keep my head shaved because I like it!). Furthermore, I know longer have to wear gloves over my hands to hide what used to be terrible eczema, and my asthma (which was out of control when I was young) is now almost undetectable. My triumphs are not miraculous but rather simple commitments to improving my digestion, rebalancing my intestinal flora, and eating more raw vegetables and fruit. The results have been outstanding. The key is to identify which foods you most crave and avoid or minimize their consumption. The best way to identify and then eradicate food addictions is to follow an elimination diet whereby you remove the suspected food from your diet for 4-6 weeks and then slowly reintroduce it to test its consequences. This can be very difficult for most people so I usually suggest to begin by eating more raw whole foods. Getting plenty of alkalinity through green salads and juices and preparing alternatives to your favourite foods so that youre prepared if you slip back into old habits. Improving your digestion is also absolutely paramount. This is a whole other topic but little things like really chewing your food and using a digestive enzyme can make the world of a difference! You too can get rid of food cravings with Eating for Energy. Start today!
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55 Corn syrup and molasses are often used in restaurants to prevent shrinkage of hamburgers. Sugar is added to many mixes and roasted nuts. Canned fish are often glazed with sugar. Condiments such as ketchup, mustard, and relish are heavy sources of sugar. In fact, sugar is most often the first ingredients in these foods. Most table salts contain sugar. Most breads, pastas, and cereals contain added sugar of some sort. So as you can see we are bombarded by sugar. The key is move away from packaged and processed foods and move towards fresh whole foods. Youre much better off eating natural sugar from fruit then chemically altered and manufactured refined sugar that you can buy from a store. The choice is yours but if you want to lose weight then you need to make the right choice. Opt for more fresh vegetables and fruit, especially greens. Greens are one of the best sources of alkalinity and help rid your body of excess acid produced by sugar consumption.
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57 Use natural sweeteners such as agave, honey, or maple syrup if you must sweeten your foods. Agave is probably best since it is a much lower glycemic index option, which is favourable for maintaining normal blood sugar levels. When you get a sugar craving drink a big glass of water. Many times we have cravings for unnecessary reasons such as being bored. Drinking a tall glass of water can help curb this urge and prevent you from making the choices that you will later regret. Eat schizandra berries or take a schizandra supplement. This natural herb/berry helps restore normal blood sugar levels and can help reduce the need for sugar. Supplement with chromium. Chromium is a mineral that is often lacking in our foods (because everything is so refined). Supplementing with 200 mcg/day of chromium can be immensely powerful at restoring normal blood sugar levels and ensuring proper sugar metabolism. Alkalize your body through lemon water and green juices. As you alkalize your body, you purify your blood. Since we often crave what is in our blood, it is necessary to cleanse the blood of excess sugar and acidic compounds. This is accomplished through plenty of green juices, salads, and drinking lemon water.
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Because raw foods are not cooked, their incredible water content is left intact. When foods are cooked, they become dehydrated as their water is burned away. As a result, the body is forced to work harder and use its own water to digest the food. This takes more energy and dehydrates your body not a good thing! But since raw foods are water-rich they provide your body with tons of fresh water. This is important since water is needed to flush away toxins and garbage from within the body. It is also an essential component for anyone trying to lose weight. The more water you drink, the less hungry you become. You Need to Feel it to Believe it! I could write all day about the benefits of eating more raw living foods. But the only way to ultimately understand the power of eating natural fresh foods is simply to do it. Just watch the energy you will feel. The clarity of mind. The calmness and tranquility. Oh yeah, and watch your body melt the fat away and return to its ideal weight!
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62 antioxidants. The key is to incorporate a wide variety of different colours in order to benefit from all their respective antioxidant properties. Add berries to your smoothies, to your morning cereal and salads, or enjoy them on their own. Heres a berry-licious recipe to get your taste buds started: Berry Fusion Breakfast cup each of blueberries, raspberries, strawberries, blackberries cup goji berries, soaked (optional) 4 tbsp shredded dried coconut 1 cup rice or nut milk of choice *Combine berries in a bowl, sprinkle coconut overtop, and top with milk. ENJOY! Get more great recipes here.
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The reason why the flax ALA group did not witness an increase in EPA in red blood cells is because of an enzyme in the body that is needed to convert ALA to EPA. This enzyme called the Delta-6-desaturase, if not working properly, stops the conversion of ALA to EPA. The Flax Council of Canada states that flaxseed has a limited conversion to EPA in healthy people of up to only 8%! However, new sophisticated studies are showing that this is even rare. Ideally, we are looking for the creation of prostaglandins 1 and 3 which are fastacting anti-inflammatory hormone-like molecules, and DHA. The reasons why the Delta-6-desaturase enzyme does not work as well as why we can't convert ALA to EPA are as follows: * Anyone with diabetes has a faulty delta-6 enzyme * Viral infection * Allergic disease * High cholesterol * Stress hormones * Aging * Menopause (menopausal women have been found to have an inactive enzyme) * Alcohol * Smoking * Arachidonic acid * Saturated fat * Trans fatty acid consumption in the diet * Nutrient deficiency of Zinc, B6, vitamin C DHA for the Brain Perhaps you may have seen recent commercials promoting white bread now infused with DHA and then claiming that this white bread is now essential for the healthy development of our childrens brains and nervous systems. Well, besides the fact that these artificially-enhanced foods provide no nutritional value whatsoever, the point still remains that DHA is essential for the proper functioning of the brain, and for the development of the nervous system and visual abilities. It is essential for smart babies too. DHA research has also shown it reduces the risk of heart disease. The human brain is about 60% fat, and DHA is one of the crucial structural fatty acids in both the brain and the retina. Many vegetarians, vegans, and raw foods dieters are also at risk of insufficient DHA unless they supplement with DHA.
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Studies have also shown that North American babies have much lower levels of DHA than babies born in Asian countries. DHA plays a role in our babies IQ. So if you want a super smart and healthy child you may want to consider supplementing with fish oil (not flaxseed oil) for its high content of readily available DHA and EPA. But what about vegans who are adamant about getting their omega-3s from plant sources? Well, for the answer youll just have to stay tuned for the next article where Ill talk about one of the worlds most incredible superfoods that even blows fish oil out of the water (no pun intended)!
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67 Aside from human breast milk and evening primrose oil, spirulina is the only food source rich in gamma linoleic acid (GLA). The GLA content comprises 25% of the total polyunsaturated fatty acid content of spirulina, a number that is much higher than the GLA content of evening primrose oil (only 7%)! The Importance of GLA GLA is essential fatty acid that has numerous benefits to the body. Along with omega-3 fatty acids, GLA has powerful anti-inflammatory properties. Both are excellent skin fatty acids for preventing and treating eczema, psoriasis, wrinkles, rashes and more. Research has confirmed that GLA has positive effects in breast cancer treatment; they enhance lubrication in those with Sjogren's syndrome; help relieve PMS symptoms, breast pain, skin conditions (including eczema and psoriasis, and wrinkles), and attention-deficit hyperactivity disorder in children; improve cardiovascular health, mental health; and much more! A British study published in 2000 observed women who had locally advanced and metastatic breast cancer (when cancer cells spread elsewhere in the body). They found that women with breast cancer who were taking Tamoxifen (a drug that blocks estrogen-receptor positive breast cancer) and received GLA demonstrated faster clinical response than those taking Tamoxifen alone. Study participants received 3 grams of GLA. The researchers concluded that GLA was a useful adjunct to primary Tamoxifen treatment with no serious side effects: " this study suggests high-dose oral GLA to be a valuable new agent in the treatment of hormone-sensitive breast cancer." Spirulinas Effects on Blood Lipids and Cholesterol Numerous studies on rats have shown that spirulina has powerful effects on blood lipids and cholesterol. Almost all these studies show a reduction in LDL (bad) cholesterol, triglycerides, and fat deposits in the arteries upon consuming spirulina. A human study investigating the cholesterol-lowering effect of spirulina published in Nutrition Reports International looked at 30 male volunteers who had mild hyperlipidemia and mild hypertension. They were divided into two groups. Group A subjects were given spirulina at 4.2 g/day and group B subjects the same amount of spirulina for 4 weeks and, then were observed for the next 4 weeks without spirulina. The results showed a statistically significant reduction of LDL-cholesterol in Group A subjects after 8 weeks. The LDL-cholesterol also fell significantly in Group B subjects after 4 weeks of spirulina consumption, but thereafter increased to its baseline value after administration of spirulina was discontinued.
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68 Anti-Cancer and Anti-Radioactive Properties of Spirulina Several animal studies have shown that spirulina inhibits tumor and protects the body from cancer propagation. There are also unpublished reports from scientists and doctors about the radioprotective effect of spirulina in experiments conducted on child victims of the Chernobyl radiation. In a study involving 49 children, 3-7 years old, in Beryozovka, administration of spirulina for 45 days resulted in an increase in Tcell suppressors and beneficial hormones. In addition, the radioactivity of the urine decreased in 83% of the children! These are just some of the powerful benefits and healing powers possessed by spirulina. So whether or not you supplement with fish oil, I would highly recommend spirulina as an addition to your diet for lifelong health, strength, and vigor!
References: Furst PT. Spirulina a nutricious alga, once a staple of Aztec diet, could feed many of the world hungry people. Human Nature 1978;3:60. Nakaya N, Honma Y, Goto Y (1988) Cholesterol lowering effect of Spirulina Nutr. Rep. Int. 37: 1329-1337. Johnson P, Shubert LE (1986) Availability of iron to rats from Spirulina, a blue-green alga. Nutr. Res. 6: 85-94.
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71 from a decreased blood plasma volume. Again, conditions such as an elevated core body temperature and lower blood plasma volume result from having less water in the body and represent a state of stress. Not a good thing if you want to preserve your lean body mass. Since, cortisol became elevated during the dehydrated state, there was also a significant rise in blood glucose. Remember, cortisol breaks down carboydrate reserves (ie. glycogen), leading to a rise in blood sugar. Subsequently, this study also found that there was a rise in insulin (to remove the excess glucose from the blood). This rise in insulin (an anabolic hormone) is known to inhibit fat breakdown. Does Dehydration Eat Away at Lean Body Mass? One of the main ways that our muscles get stronger (and larger) is via an increased release of testosterone after resistance training. However, the current study demonstrates that resistance exercise in a dehydrated state attenuates the resistance exercise-induced increases in testosterone; therefore, reducing the efficacy of strength workouts for strength and/or development of lean body mass. In Conclusion The results of this new and novel research indicate that dehydration produces a less beneficial post-exercise hormonal milieu by increasing catabolism (break down) and potentially decreasing anabolism (build up). Therefore, these findings suggest that if you routinely complete resistance exercises in a dehydrated state you are probably compromising the strength and body fat loss results you may have otherwise achieved! What To Do? To stay properly hydrated, be sure to drink 500ml to 1 liter of water 1-2 hours before your workouts, as well as 150 ml of water every 15-20 minutes during your workout. Oh, and dont forget to drink plenty of water and a post-exercise recovery drink or smoothie after youre finished working out.
Reference: Judelson, A. et al. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism. Journal of Applied Physiology. July 10, 2008.
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73 Examples of low GI foods include: apples, pears, green vegetables, quinoa, millet, amaranth, chic peas, lentils, avocados, and berries. 3. STOP EATING REFINED SUGAR! This is the most obvious one of all. Do I even need to explain this point. Refined sugar is truly one of the most evil man-made poisons. In fact, it goes through a very similar refining process as heroin! Sugar is heroin?? For some people, it just might be! To have fewer sugar cravings, you must stop eating sugar. It's that simple. Choose natural alternatives such as low GI fruit or a low GI sweetener such as agave nectar.
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This whole process takes less than 5 minutes and it gets me energized and into the right state to accomplish absolutely anything. The beauty is that I can repeat
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Avoid dietary stressors (food additives, excessive animal fats, non-foods, coffee, etc...) since any additional stress on the liver will compromise thyroid function even further. Avoid goitrogenic foods (see above) or at least lightly cook them as this seems to disable their goitrogenic properties. Eat plenty of fruits and vegetables Eat plenty of sea vegetables - an incredible source of iodine Eat 1-2 brasil nuts each day - they are the highest food source of selenium, another essential mineral for proper thyroid function.
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80 Yuri's Rebuttle Although this study shows us some interesting findings, it should be remembered that studies conducted in the area of organic farming and their subsequent foods is very difficult. Many variables come into play such as soil, weather, crop genotypes, and much more. The current study did a fairly good job at controlling for these factors. But there have been hundreds of studies on organic foods and the results are anything but conclusive. For instance, a large review of some 400 previous "organic vs. conventional food" papers concluded that organic crops appear to be higher in vitamin C, some essential minerals (calcium, magnesium, iron and chromium), and phytonutrients (lycopene in tomatoes, polyphenols in potatoes, flavonols in apples, and resveratrol in red wine) (Heaton, 2001). It is important to note that the study excluded many trials that, according to the authors criteria, failed to compare the two types of produce properly. Dominant Trends in Nutrient Quality of Natural Organic Foods Nonetheless, there have been some dominant trends in the literature regarding the nutrient quality of natural organic foods. They are the following: Protein content is usually higher in conventional foods (due to higher nitrogen input from non-organic fertilizers), but the protein quality is greater in organically-grown foods. Roughly 59% of studies have shown that vitamin C (ascorbic acid) is higher in organically grown fruits and vegetables. One of the speculated reasons is that under natural stressors, plants will produce more vitamin C as a defense-mechanism. Pretty cool! Other vitamins show little difference between either growing method. Less than 20% of studies have shown that important minerals like calcium, magnesium, zinc, and iron are greater in conventionally grown foods. Instead, roughly 80% of studies have concluded that organically-grown foods have equal or higher amounts of these essential minerals. Studies consistently show that the levels of defense-related "secondary metabolites" (or phytonutrients) are also higher in organic foods. As with vitamin C, these compounds develop out of the plant's need to defend itself from natural stressors. Importantly, for humans, these phytonutrients are the real disease-fighting compounds that are now helping us prevent cancer, heart disease, and many other degenerative diseases!
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81 An overwhelming majority of animal studies show that animals prefer and thrive on organic foods. Findings such as better health, less disease, healthier body weight, increased fertility, healthier off-spring, and lower deaths at birth are just some of the benefits of raising animals on organic foods!
At the end of the day, the fact still remains that the nutrient quality differences between organic and non-organic foods are still quite small (except for the levels of phytonutrients in organics). The USDA even says that at this time the evidence is unclear as to whether organic foods pack more nutrient punch. So whether or not organic foods are worth the price difference is up to you. In my opinion, though, natural organic foods are better! After all, it's the way we've farmed since the beginning of time (until recently). The big selling point about organics for me is their overwhelming abundance (10-50% greater) of phytonutrients compared to conventionally-grown foods. Considering their (phytonutrients) impact on thwarting disease, especially in our sick culture, organics should be an integral part of anyone's diet looking to stay healthy for life! Furthermore, if animals thrive on organic foods, might that not be a hint as to the possibility that such foods are actually healthier for us as well??? Part of the the organic philosophy is that an agricultural system is more than the sum of its parts, and therefore, the quality of a food product should be considered as the result of the general quality of its production system. Makes sense to me. And by focusing on only one aspect of food quality, like the nutritional value, fragments our view of foods and underscores the importance of understanding foods as "whole foods". So at the end of the day I say organic is the way to go. Not only for you but for the health of the planet as well. But just remember that you will nonetheless greatly benefit from eating more fruits and vegetables, regardless of their growing method.
References: Kristensen, M. et al (2008). Effect of plant cultivation methods on content of major and trace elements in foodstuffs and retention in rats. Journal of the Science of Food and Agriculture, Aug 5. Heaton S (2001): Organic Farming, Food Quality and Human Health: A Review of the Evidence . Bristol: Soil Association.
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83 Well, for the purposes of this example I've used some extremes of the vegan food choice spectrum where Vegan A chooses more foods that are higher in sugar, processed, and wheat-based. Conversely, Vegan B focuses more on fresh veggies, fresh juices and smoothies, and overall fresher (less processed) ingredients. The difference? ENORMOUS! Yet both are still vegans. So, if you think that vegans are generally are healthier based on how they eat, then the answer is "IT DEPENDS". As with non-vegans, ultimate health comes down to the foods you choose to put in your mouth. I know plenty of vegans were look and feel terrible because they pollute their bodies with lots of sugary foods, plenty of bread, and nowhere near enough fresh whole foods. On the other hand, I believe that following a vegan diet (preferably raw as much as possible) is one of easiest ways to radically improve your health, body weight, and how you look and feel. But you need to eat the right foods! If you're fed up with not knowing how to eat healthy (whether you're vegan or not), then would it be fair to say that you need to change your approach?
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But Michael Phelps is a champion and because of that I believe that he has the mental fortitude to overcome his poor eating habits (at least I hope so) and make better food choices in the future.
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85 One of the most common occurrences with professional athletes is that once they stop competing, they fail to adjust their dietary and lifestyle habits to their "new" life. Few athletes do it successfully and hopefully Phelps will be one of them!
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Please note that I don't eat/drink all of this at the same time. To allow my body the chance to fully digest everything, these foods are consumed over roughly 2 hours. Other days might see my breakfast consist of: Spirulina-Fruit Smoothie - banana, blueberries, spirulina, fish oil, ground flax, hemp seeds, water, agave or honey. Kale Smoothie - kale, banana, strawberries, ground flax, hemp seeds, fish oil, water, agave or honey.
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88 Pre-Workout Meal #2 - BananaMania Smoothie Liquid meals are incredible since they're easier on the digestive tract and allow for optimal nutrient absorption. This smoothie is one of my all time favourites and is featured in my book, Eating for Energy. The banana provides great pre-exercise carbs (and other valuable nutrients for exercise), while the coconut (water and meat) provides the perfect balance of electrolytes and healthy fats (MCTs) for sustained performance. You can buy young coconut at most asian/chinese markets in your area. They're only $1-2 each and totally worth the time and effort. By far, BananaMania is one of the best smoothies you will ever experience!!! You can also click here to watch me make this smoothie Prep time: 5 minutes 1 banana 1 young coconut (meat and water) 2-3 tbsp cinnamon 2 tbsp ground flaxseeds 1 cup raw cashews How to prepare: 1. Using a cleaver, chop off the top of the coconut. 2. Pour coconut water into blender and scoop out the fleshy coconut meat with a spoon and add that into the blender as well. 3. Add all remaining ingredients into the blender and blend away! How to Time Your Pre-Workout/Competition Meals You should allow yourself to finish these (and any other) meals at least 3 hours before exercising, especially the pancakes or any other solid food. For smoothies, since they're liquid, 2 hours before should suffice. If you need a quick fix before your exercise session or competition, fruits such as dates (readily available glucose) are great!
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So forget what you've heard about drinking more milk. Research has even shown that the countries that have the highest dairy consumption (UK, Finland, Sweden, USA) also have the highest incidence of osteoporosis. These northern countries (but not the USA) also enjoy less vitamin D from limited sun exposure; a factor that is important to consider with regards to bone health. Here are a few more reasons to reconsider drinking milk for calcium: The ratio of calcium to phosphorus in human milk is 2.35 : 1 but it is only 1.27 : 1 in cow's milk. This is an important ratio given that phosphorus impairs calcium absorption. More phosphorus = less calcium absorption! Cow's milk has 3x more protein than human milk making it the most highly acidic food you can consume. More acid in the body = calcium loss from the bones! Don't get me wrong, cow's milk is great to meet the needs of a calf, but not a human. After all, cows grow to be roughly 3-4x heavier than humans - they need that extra protein!
The Healthier Calcium Alternatives As the title of this post mentions, sesame seeds are your best food source of calcium. Those little seeds that make up tahini (and are a part of hummus) provide a whopping 1,160 mg of calcium/100 g serving! That's about 10x the amount of calcium vs. milk for the same serving size. Claiming the silver medal for calcium content is kelp. This incredible sea vegetable (which can easily be sprinkled on salads and soups) provides an amazing 1,093 mg of calcium/100 g serving. Kelp is also one of the highest sources of incredibly rare and health promoting minerals found deep in the sea bed. One such mineral is iodine - a critical mineral for those who suffer from a malfunctioning thyroid gland. Add kelp to your diet and your health will improve dramatically! After these 2 super-sources of calcium, your next bet is any green leafy vegetable ranging from green grasses to kale and broccoli. Anything green provides tremendous nutrition, alkalinity, and high amounts of calcium.
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92 actually gain a bit of weight as your body cleanses itself of many of the toxins and energy-depleting microorganisms that have been ravaging your body. The other big reason being the natural weight loss that occurs on a raw food diet is the greater intake of alkalinity. Alkalinity in your body (specifically your blood) is critical to your health. If your body is acidic (mainly as a result of eating acid-forming dead foods such as refined carbohydrates, animal products, and high-sugar foods) it tends to hold on to its fat stores. Why? One of the roles of fat in your body is protection. Fat protects your body's vital organs. If too much acid is circulating in your blood stream, your body will send a "protective-mechanism" message to get the acid (and toxins) out of the blood. Out of the blood and into your fat stores! That's why if your body is overly acidic you will have a tough time losing weight. The fat needs to be there to store the acid and toxic overload in your body. Only when you begin to alkalize your body through live raw foods will it naturally cleanse itself of toxins and raise its alkalinity to a level that will allow your fat stores to shrink. Less acid means less storage space required. Therefore, your fat stores diminish in size. Raw Food Made Easy Many raw food books and courses are complex and time consuming to apply. A lot of their raw food recipes require hours upon hours of dehydrating foods, meaning that you might an entire day attending to, and waiting for, your next meal. It really is a pain in the ass! However, there is a much simpler and more powerful solution! Why spend 24 hours waiting for a delicious raw food meal when you can whip up a delicious raw food recipe in 10 minutes? Personally, I'd rather spend my time enjoying the meal rather than waiting for it. If you're serious about your health and want way more energy in your life, without spending hours in the kitchen or grocery store, then you owe it to yourself to learn more about Eating for Energy. Just reading the testimonials alone will blow your mind!
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In some instances, these symptoms may be followed by meningitis encephalitis (an infection of the brain or its surrounding tissues) and/or septicemia (blood poisoning), either of which can result in death. The mild form of foodborne listeriosis usually begins about one day after eating heavily contaminated food. For the more serious form of the disease, the incubation period is generally much longer - up to 70 days after exposure. Listeria Scare in Meat Listeria seems to be of biggest concern when it comes to the handling of raw meats and fish.
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94 In light of the recent Maple Leaf Foods listeria outbreak, the Canadian Food Inspection Agency has recommended the following foods should be avoided. Hot dogs, especially straight from the package without further heating. The fluid within hot dog packages may contain more Listeria than the hot dogs. Avoid spreading fluid from packages onto other foods, cutting boards, utensils, dishes and food preparation surfaces. Wash your hands after handling hot dogs. Non-dried deli-meats Soft and semi-soft cheeses such as feta, Brie, Camembert and blueveined cheese if they are made from unpasteurized milk Refrigerated pt and meat spreads Refrigerated smoked seafood and fish Raw or undercooked meat, poultry and fish
Notice how all the recommendations revolve around avoiding meat and other animal products, especially if raw or processed? The recent Maple Leaf Foods listeria outbreak in Ontario, Canada (August 2008) has already claimed the lives of 12 people. However, since listeriosis has an incubation period of up to 70 days, more cases could be coming in the next few weeks. Maple Leaf Foods has recalled the packaged deli meats that were blamed for the outbreak. This is just another reason to avoid garbage foods! Why eat meat that is heavily processed and poorly inspected or supervised? The sad part is that this by no means the first case of food-borne illnesses (and deaths) related to packaged and processed animal products. You May Have Heard of These as Well... Hallmark/Westland Meat Packing Co. : Raw and Frozen Beef 143,383,838 pounds of raw and frozen beef products were recalled after the USDA determined it unfit for human consumption due to improper inspection.
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38 illnesses reported
E. coli: Totino's and Jeno's frozen pizza 21 illnesses as a result of E. coli contamination in this General Mills frozen meat pizza.
Salmonella: Banquet turkey and chicken pot pies 272 illnesses related to these foods
The list goes on and on! It should also be noted that some packaged and fresh veggies (ie. some spinach and some tomatoes) have been at the heart of a few salmonella scares, but nowhere the outbreaks caused by improperly handled and inspected animal products. My Rule of Thumb Avoid "big conglomerate" food products! Avoid raw meat. Avoid packaged and processed deli meats. In general, your best off minimizing your intake of animal products (simply from an overall health perspective) and increasing your intake of whole foods such as fresh vegetables and fruit!
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97 Lycopene in Whole Tomatoes Protects Against Cardiovascular Disease The yellow fluid that surrounds the seeds in tomatoes contains an impressively large amount of flavonoids that have anti-clotting properties. Theoretically, these flavonoids could reduce the risk of heart attacks and stroke. In a landmark study derived from the Women's Health Study, which followed 40,000 women for 11 years, who were free from cancer or cardiovascular disease (CVD) at the start of the study, tomato consumption was significantly correlated with a reduction in (CVD). For those women who consumed 7 servings or more of tomato-based foods like tomato sauce and pizza each week, there was a nearly 30% risk reduction in total cardiovascular disease compared to the group with intakes of less than 11/2 servings per week. Women who ate more than 10 servings per week had an even more pronounced reduction in risk (65%) for specific CVD outcomes such as heart attack or stroke. Again, such results are not seen in research that specifically isolates lycopene on its own. The power of whole foods cannot be undermined. A Few Things to Consider About Tomatoes It has been said that pureed or cooked tomatoes are more protective than raw tomatoes. However, it is also known that raw foods are far stronger in nutrient properties than their cooked couterparts. Considering that the enzymes in fresh foods are destroyed when heated above 118 degrees Fahrenheit and that mineral, vitamin, and phytonutrient levels are decrease when foods are cooked, it only sense to eat more of your foods in their fresh raw state. For raw tomatoes, juicing or blending them has the same lycopene-enhancing effect that is seen in pureed cooked tomatoes. So stick to the fresh tomato as best as possible and you'll reap far more mineral, vitamin, and lycopene benefits. Lycopene is also a fat-soluble antioxidant, which means that its absorption into the body will be assisted by consuming tomatoes along with healthy fats such as olive oil. No wonder the Italians love the combination of olive oil and tomatoes. Because lycopene concentrates in fatty tissue, in many cases just underneath the skin, it also offers some protection against UV light. It was shown on a BBC television series called The Truth About Food that less reddening of the skin and less DNA damage occurred in a group of women who consumed the equivalent of 3 tsp of tomato paste daily (16 milligrams of lycopene)!
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98 Morning Glory - A Tasty Tomato-Based Fresh Juice This recipe is from my book, Eating for Energy. I often like to get my day started with this nourishing and tasty juice that takes 2-3 minutes to prepare! 1 apple 1 large tomato 2 carrots Juice of 1 orange 1/4 lemon 1. In a juicer, juice the apple, tomato, lemon, and carrots. 2. Add the orange juice, mix well, and enjoy!
References: Giovannucci, E. et al (2002). A Prospective Study of Tomato Products, Lycopene, and Prostate Cancer Risk. Journal of the National Cancer Institute, 94(5): 391-398. Sesso, H. et al (2003). Dietary Lycopene, Tomato-Based Food Products and Cardiovascular Disease in Women. Journal of Nutrition, 133: 2336-2341. Boileau, T. et al (2003). Prostate Carcinogenesis in N-methyl-N-nitrosourea (NMU)-TestosteroneTreated Rats Fed Tomato Powder, Lycopene, or Energy-Restricted Diets. Journal of the National Cancer Institute, 95(21): 1578-1586.
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100 The most abundant polyphenols are the condensed tannins, found in the "skin" and leaves virtually all families of plants, and comprising up to 50% of the dry weight of leaves. That's why the skin of fruits and vegetables are the best sources of antioxidants. Notable sources of polyphenol antioxidants include berries, tea, grapes, olive oil, chocolate/cacao, walnuts, peanuts, pomegranates, yerba mate, and other fruits and vegetables. But remember that you want eat the whole food so that you benefit from the antioxidant-rich skin! The more antioxidants you bring into your body, the less free radical damage you will incur. Over time, this may have a profound effect on your ability to delay the aging process. And put the supplements aside. Research consistently shows that whole foods are a much better and more bioavailable source of antioxidants than supplements. Enzymes Determine How Long You Will Live Enzymes are the spark plugs of life. They are tiny protein molecules that are needed for any and all metabolic reactions to occur within the body. But because they are proteins, enzymes can be destroyed if heated above 118 degrees Fahrenheit. For this reason, it is essential that you eat more of your foods in their living state - that is, their raw state. Raw foods are immensely rich in enzymes. This means that an apple contains all the enzymes it needs to digest itself once inside the body. However, if this apple is heated or cooked, its inherent enzymes become denatured and no longer useful. As a result, your body is forced to waste its own enzymes on digesting "dead foods" which cannot be digested otherwise. In time, if dead foods are chronically consumed, your body will be robbed of its limited supply of digestive enzymes. If this happens, your health suffers and your body ages rapidly. Some experts believe that life ends when you run out of enzymes. So wouldn't it make sense to eat more live foods that actually "deposit" enzymes into your body rather eating dead foods that deplete your enzyme reserves? Alkalinity Will Give You the Glow Consume more alkaline-forming foods and watch your skin look 10 years younger in the matter of a few weeks, guaranteed! How does this happen? Well, when your blood is alkaline (as it should be) it flows smoothly and freely, delivering all the oxygen and nutrients to your body's cells. However, in most people, this does not occur because their bodies are far too acidic. Their blood
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101 moves slowly and is sluggish. It looks unhealthy and therefore so too does their body and skin! But if you can eat more alkaline-forming raw foods, you will give life and energy back to your skin and body. Every cell of your body will thrive and as a result, your skin will regain a youthful glow that will make you look and feel much younger than you really are. To help you out, the most alkaline-forming foods are green vegetables, followed by all other vegetables and fruit. Be sure to stay away from the highly acidforming dairy and animal products! Putting it All Together Antioxidants, food enzymes, and alkalinity - these are the healthy eating secrets to anti-aging that no skin care company will ever tell you about. You need to heal your skin (and your health) from the inside out, not the other way around. Here are 3 action steps to help you put this anti-aging information into practice: 1. Drink at least ONE green juice and/or green salad each day This will give you tons of antioxidants, alkalinity, and food enzymes. Try one of my favourite juicing recipes: 4-6 stalks of kale 1 handful of spinach 1 handful of parsley 1 carrot 1 apple 1/2 lemon *Juice all ingredients in a juicer and enjoy the ride! 2. Start your day with a glass of lemon water Squeeze the juice of half a lemon into 500 ml of water first thing in the morning. Not only will this rehydrate your body but the lemon will alkalize your system and get your digestive system into gear. 3. Get your 5-10 fruits and vegetables in the raw Snack on raw vegetables and fruit throughout the day to ensure you get the nutrition that your body requires. Prepare some carrot and celery sticks, apple and pear wedges, a fruit salad sprinkled with cinnamon, or anything else that you help you get your need nutrient fix! But remember, keep them raw to get the most benefit.
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104 7. Take a vacation - For some people who really detest the cooler months, the best and only antidote is a quick trip to a sunny destination to recharge your batteries. 8. Supplement essentials for immune health - Vitamin C, B-complex, echinacea, fish oil, and oregano oil are beneficial to support immune cells and combat pathogens. 9. Reduce sugar and refined carb intake - A surefire way to depress your immune system and increase your risk of illness is to eat these foods; avoid them and you will be much better off. 10. Get outside! - A huge reason that people get ill in the cold season is that they stay indoors...not because they are outdoors, as is commonly thought. Recirculated air and indoor toxins will prevent your immune system from optimal functioning, but if you dress warm and enjoy the fresh outdoor air, your body will be better equipped to fight off impending sickness.
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TIP #1 Brace your abdominals This is the first thing you should be aware of during any and every movement that you will ever perform. Abdominal bracing consists of three parts. First, draw in your belly button as if you were to put on a tight pair of pants. This will activate your transverse abdominis, the bodys waist belt muscle. Second, raise your pelvic floor by performing a kegel (contracting the pelvic floor muscles up as if you holding in a full bladder). This helps to increase intra-abdominal pressure which will aid in spinal stabilization. Third, lightly create tension in your abdominal muscles as if you were about to get punched in the stomach. This activates the internal and external oblique muscles. By performing all three of these actions you will ensure that your spine is well protected through all movements. Abdominal bracing should be initiated before and maintained through each and every exercise. With repetition, these muscles will remember their roles and tend to maintain a tighter constricted waistline, even without you being aware.
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107 Exercise: Belly tucks Lie face down on the floor with your forehead rested on the back of your hands. Inhale, pushing your belly button into the floor (ballooning your abdomen). Hold for 3 seconds. Exhale, drawing your belly button towards the ceiling (as if being pulled by a string), raise pelvic floor, and tighten your abdominal muscles. Hold for 3 seconds. Repeat 10 times. TIP #2 Maintain a neutral spine A neutral spine is attained when your spine is kept in its natural alignment. This is best achieved by ensuring that your back is flat (with slight lumbar lordosis) during all movements, especially lifting. This, in conjunction with abdominal bracing, is essential to better support the spine during all movements. Let us take the example of picking up a heavier box from the floor. The last thing you want to do in the situation is reach down without bending knees and picking up the boxthis is a sure way to throw your back out. What is instructed to do in such a case would be to squat down keeping your torso tall (ie. neutral spine), with your abdominals braced, and lift through your legs as opposed to extending up through your torso. If these lifting mechanics are not met, you place you spine at a greater risk of disc herniation, especially if the load is heavier. Exercise: Cat/Camel motions In a four point stance (hands and knees) take your spine through a series of cat and camel stretches. Meaning that you round out the back like a camel and then arch it out like a cat. Repeat 6 times. Once you have completed the 6 repetitions simply allow your back (spine) to relax. Wherever it feels most relaxed is your neutral spine! TIP #3 Incorporate unilateral lifting Unilateral refers to the concept of carrying (or pushing) a load on only side of the body. For instance, walking to work holding your brief case in one hand. By doing so, the body automatically activates its contralateral (opposite) side to stabilize the torso and maintain good posture. Studies have shown that this type of lifting stimulates much greater core muscle activation compared to bilateral lifting (equal load on both sides). Exercise: Unilateral Lunge Walks Perform your lunge walks while holding a weight, equivalent to 10% of your body weight, in one hand. Perform 10 reps with the weight in one hand, and then switch. The key is to focus on keeping your torso upright and minimizing and lateral swaying.
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108 TIP # 4 Use a Stability Ball Incorporating a stability ball into your workouts will make such a difference in your core strength and spinal health. Working on the stability ball offers several benefits such as increased balance, range of motion, co-ordination, and muscle activation. Simply by sitting on the ball, your core muscles fire to a much greater degree in order to stabilize your body. Any unstable surface for that matter will foster much greater core muscle activation as your body is constantly readjusting itself to maintain proper posture. This type of body awareness is known as proprioception, and is immensely beneficial for athletes of all endeavors, and even for people who want more balance while standing in the subway. Incorporate the aforementioned unilateral lifting and you get twice the benefit! Exercise: Stability Ball 1-Arm DB Chest Press Position your body on the ball so that only the shoulders, neck and head are resting on it. With the feet shoulder width apart raise your hips so that your body is in one straight line (essentially forming a bench within your body). Squeeze your buttocks together as if holding a $1,000 bill between them. Next, with a DB in one arm, push it up and towards your bodys midline as if creating an arc like motion. Repeat 12 times and then switch arms. Ensure to keep your body and then ball as still as possible. Notice the muscle activation in the posterior side of the body especially in the glutes and lower back! TIP #5 Incorporate multi-planar movements Our bodies rarely operate in one single plane (ie. front to back, side to side). Often, our movements require us to move through several different planes such as when walking and looking back over your shoulder. It is important to remember that all movement stems from the core, especially rotation based movements. As such, it is important to strengthen those core muscles accordingly to ensure movement efficiency and injury prevention. Did you know that 80% of our core musculature inserts on a diagonal. This means that our bodies are anatomically constructed for such multi-planar movements involving diagonal and rotational movements. Examples are throwing, kicking, and swinging a tennis racquet or golf club. Ive seen clients improve their golf drive by 30 yards by simply incorporating these multi-planar movements into their routines. Exercise: Cable chop (from knees) Position yourself in the middle of the cable crossover machine. Face your body at a right angle from the cables. Starting from your knees, keeping your body upright and strong, reach over and across your body grabbing the handle (with
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109 both hands) on the highest setting. Keeping both arms straight chop the cable across your body from above your starting shoulder to the opposite hip. Return slowly and repeat 8 times on each side. Be sure to drive the movement from your obliques and not your arms. By incorporating these 5 core essentials, you can look forward to having firmer, stronger and more performant core muscles. Not only that but you will also be more efficient and stable in all your movements. And, if you participate in regular sporting activities you will have an added edge over your untrained counterparts.
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112 because they have developed the ability to use the slow burning fats as fuel, and therefore conserve their energy better. Carbohydrates that are used during exercise come from both glycogen stores in muscle and from blood glucose. Within carbohydrate metabolism blood glucose and glycogen are used to varying degrees depending on the nature of the activity. However, the bodys first order of business is in maintaining healthy blood glucose levels. Blood glucose is the main fuel source for the brain, so Im sure you can appreciate why its pretty important. As intensity increases, muscle glycogen is increasingly used. Blood glucose use also increases slightly. However, to offset its usage and to maintain stable blood sugar levels (for the vital organs), the liver breaks down its glycogen stores into glucose for the blood. So the point is this....intensity is king! Don't pay attention to those "cardio" and "fat burning" zone graphs on all the cardio machines - they do nothing but confuse you.
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115 Walk you dog. Walk to the store. Run down the street. Take the stairs. Ride your bike. Carry your groceries. Contract your muscles. There are so many ways to stimulate movement in your body Raise Your Standards - Change Your Identity How good can you stand it? How good are you allowed to feel before your sabotage your progress and success? Many people (including myself) don't realize that subconsciously they are limiting themselves from a tremendous quality of life. Maybe you think that exercising 3 times a week is good enough for you. You might even believe that since you exercised several times this week that you deserve to indulge in "crappy" and supposedly "yummy" food. These are rationalizations that we tell ourselves. We like to trick ourselves into believing certain things that correspond with how we identify ourselves. In order to truly make exercise a lifestyle thing you need to raise your standards and identify yourself no longer as an occasional exerciser but someone whose life is about looking and feeling vital and energetic - all the time! When you see yourself you will begin to take more empowering actions including exercising more often (and enjoying it), eating healthier more often (and enjoying it), and feeling happier. You will now be living in integrity with who you know you were meant to be. Don't settle for anything less than what you can truly achieve!
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119 feel sexy, feeling uncomfortable in social settings, depression, disease, premature death, etc I could go on forever but Im sure you get the point! Maybe you need to take a trip to a nursing home or amputation ward at a hospital to gain some perspective. Believe me; most of these people would do anything to be in your shoes. So lace them up and get moving! 3. Create as Many WHYs as Possible Keep a piece of paper and pen handy for a couple of days. Jot down EVERY reason you can think of that you want to get healthy/get fit/lose weight through consistent exercise. The reasons WHY you have, the more motivated you will feel. Your reasons WHY give you the energy and juice that will keep you rockin! Having a goal without knowing WHY you want to achieve it is like spending $30,000 on university tuition without having a clue of what you want to do with your degree besides paying off your student loans! So make a long, extensive list. This may not seem important, but it is critical to be able to read this list when your motivation to exercise is waning. It's a powerful way to quickly get "re-motivated"! 4. Exercise With a Friend Statistics reveal that people who exercise with a friend are more successful at exercising consistently. Basically, it comes down to having accountability. Most of us need something outside of ourselves to keep us going when you dont feel like working out. Having an exercise partner enables you to keep each other accountable. Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done! 5. Exercise First Thing in the Morning, Every Morning There is no better feeling than starting your day knowing that youve gotten your exercise out of the way. Plus, youll feel much happier and better about yourself. Your metabolism will be revved and you will have a much more fruitful day guaranteed! Your body was made to be active on a daily basis, and when you are, all sorts of wonderful things happen. You even get healthy and fit!
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120 People who exercise 6 to 7 days per week first thing in the morning are much more successful at exercising consistently than those who do the 2 or 3 day thing. It doesn't have to be a huge workout everyday. Get out there and take a 30-minute walk, do yoga, take your dog for a stroll, hit the gym, go for a runjust get your body moving in a way that gets your heart rate and muscles working!
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122 Backwards Walking Intervals You neednt spend a whole lot of time walking backwards to reap benefits. So if you prefer to do a one-minute interval here and there of these creative uses of a treadmill, that will surely contribute to your fitness goals. Even if you're a runner training for a race give a couple of these "power-building" backwards workouts a try. I guarantee that in just a few minutes your thighs will be burning like never before! Just watch what it will do for you runs.
References: Hooper TL, Dunn DM, Props JE, Bruce BA, Sawyer SF, Daniel JA. "The effects of graded forward and backward walking on heart rate and oxygen consumption." J Orthop Sports Phys Ther. 2004 Feb;34(2):65-71.
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I show this picture not to brag but because it is a reflection of being able to manifest what it is that I wanted. It is truly amazing when you set a goal or intention and see it manifest in real life. The same can happen for you. But you must believe you can what it is that you want (ie. a slim body, a sub 4-min mile, etc...) . Create a vision board for yourself with images and words that excite you. Believe you can achieve it - and you will! Eventhough you're envisioning your goals do your best to enjoy the moment. Stay in the present and just be. Notice what thoughts and feelings you're experiencing when you don't feel motivated and ask yourself "why?" Then, you can easily change your focus by feeling grateful for what you already have. Express love and gratitude for what and who you already are and you will become and have much more!
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129 muscular athletes because they can produce a lot of power, both aerobically and muscularly, through their large muscle mass. However, If you took these same rowers and asked them to run at the same intensities at which they row, they would most likely have a difficult time not only because of the specific nature of running but also because they would be carrying a lot of mass. How many 64, 220 lbs runners do you know of? Most runners are slim and slight. It simply makes their movement much easier. Less weight to carry means less effort. If you have a tough time envisioning this, then I encourage you to go for a run with a 20 lbs pack on your torso. You will immediately notice the difference. Similarly, most cross-skiers dont exhibit the same physical stature as rowers. However, their aerobic capacity is astronomical. Yet, they are more similar to runners in physical stature as cross-country skiing is a weight-bearing sport and thus does not reward athletes with lots of weight, even if its muscle. Running burns more calories than other activities, at the same intensity. It is therefore the most effective type of cardio for burning fat and helping you lose weight. There are two main reasons for this. First, running is weight bearing which means that the muscles of your lower body must work harder to support you and propel you forward; thus, expending more calories. Therefore, the heavier you are, the more calories you will burn (assuming equal intensity as someone who is lighter). Second, running is one of the least efficient of human movements, which means that it produces a lot of heat/energy expenditure for its movement. This also means that a lot of calories are being spent. This is great for those who want to lose weight but not so great for those looking for efficient modes of movement. But it makes sense if you think about it. Cycling is easier than running, right? Thats because cycling is one of the most mechanically efficient human movements, meaning that more of the energy you put into the movement actually results in movement (and not as much heat production as running!) But were interested in what burns calories and fat, right? Therefore, running is your best option. Find me an overweight runner and Ill be amazed.
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131 Try them and just watch how your breathing and heart rate immediately go through the roof. 6-Pack Ab Exercises But if youre bent on focusing on your abs then let me give you some helpful pointers to get a great abdominal burn in your workouts. Just remember through ab-specific exercises wont get you any closer to your goal. But here goes. Assuming that you have no history of lower back pain the key to challenging your abs is to work them to fatigue and constantly challenge them with new and exciting exercises. Repeating the same boring exercises over and over is not an effective way to train. One of my personal favourite abdominal props is the BOSU ball. The BOSU ball challenges your core and abdominals like nothing youve ever experienced before. Its inherent instability requires your deeper core muscles to constantly work to keep you balanced while you attempt to perform the movements at hand. A simple set of crunches on the BOSU ball is much different and more effective than doing them on the floor. One of the keys to core and abdominal training is muscle activation. Any time you perform exercises that recruit more muscles (ie. greater muscle activation), the greater the burn youre going to feel and the stronger your abs and core will become. So having said that heres a sample 5-exercise BOSU ball core workout for you to try: NOTE: BOSU ball is placed so that the flat surface is against the floor rounded side facing up. All exercises should be performed to fatigue. Push-ups with Knee Drive Deadbug Hovering Back Extensions V-Sits Alternating Jackknife
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134 Assuming that youre a complete beginner Im going to suggest that you begin by following the workout I mentioned above. That is to walk for 90 seconds and then jog for 30 seconds. Repeat this sequence for a total of at least 10 minutes. If you feel you can go longer, then go for it. Have a look at this video for an example of this workout The true value of interval training is that it allows you to exercise at a higher overall intensity because it is broken up. Starting off, it might be tough to run (without stopping) for a full 10 minutes but with HIT you can actually spend more time running at a faster speed because you have those lower intensity recovery bouts. Working at higher intensities also means that you burn more calories and while maximizing your bodys ability to burn fat. Over time, your metabolic rate will increase and you will be burning fat even while your resting. When it comes to fat loss the key is intensity. So start off with this walk and jog HIT workout and progress from there. For more great interval training workouts check out my Treadmill Trainer iPod running workouts.
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Rest 1-2 minutes INTERVAL TRAINING 1 (10 sec. hard, 50 sec. recovery) Rest 1-2 minutes CIRCUIT 2 (30 sec. work, 30 sec. rest) Standing lunges Plank Step-ups with biceps curls and shoulder press Push-ups Stability ball crunches Ball squats (against wall) with biceps curls Rest 1-2 minutes INTERVAL TRAINING 2 (10 sec. hard, 50 sec. recovery) This entire workout should take you no more than 40 minutes. Watch the video to see what the workout looks like: Give it a shot and experience the difference.
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138 and clinical wisdom would suggest that the use of the exercise ball is beneficial in that it provides an unstable surface requiring more muscle activation by the body to maintain stability. However, the research to support or refute these claims is minimal. Nonetheless, it is still an effective tool for developing greater core strength and stability. Research examining exercise ball use is limited due to the difficulty in measuring actual core stability, muscle activation in stabilizer muscles and physical loading demands placed on the body. The vast number of possible uses for the exercise ball also makes it difficult for researchers to assess and are therefore limited to measuring the effects of a few exercises and extrapolating results to various other versions of exercise ball exercises. To date most studies have only been able to measure the muscle activation in global stabilizer muscles such as rectus abdominus, external obliques, and erector spinae. Although the research is conflicting and somewhat inconclusive, my advice is to try it for yourself. Youll notice an immediate difference. Here are a couple of core-based movements that are far more challenging on the exercise ball (thus eliciting greater muscle activation). 1. Crunches on the exercise ball INSTEAD OF crunches on the floor 2. Planking on the exercise ball with feet raised on bench INSTEAD OF planking on floor. 3. Push-up knee roll-ins with feet on ball INSTEAD OF knee raises. Try these 3 movements and see for yourself which ones are more challenging. For instance, one of the reasons why crunches on the exercise ball are so much more effective is that they allow a greater motion in the eccentric (or stretch) phase of the crunch. The ball enables you to extend further back as you come back from the crunch or sit-up enabling a greater stretch in the abdominal muscles. When any muscle undergoes a greater stretch its subsequent activation is enhanced and strength increased! Reason #3 The Exercise Ball is FUN! Aside from the fact that the exercise ball provides more challenge and allows for greater core activation in many instances, my Fitter U program incorporates it for another important reason FUN! Simply mastering some of the more advanced functional exercises on the exercise ball is an exhilarating feeling. They would definitely make great party tricks thats for sure. But in all honesty, allowing your workouts to be more
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139 enjoyable will better enable you to stay on track to reach your goals. Most people fall off their exercise programs because theyre boring and monotonous. Theres nothing wrong with having a little fun while putting in some good hard work! A final note when choosing an exercise ball you want to ensure that it is well inflated (not soft and mushy) and that when you sit on it your thighs are parallel to the floor. This will ensure that the ball you have chosen is just right for your height.
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143 Full-body movements such as squat presses, lunge walks with arm raises, stepups with biceps, and burpies are great movements that expend huge amount of calories. Aside from full-body movements, the incorporation of high-intensity interval training is needed to rev up your metabolism and maximize your calorie burning potential. However, when it comes to shedding body fat, the most important component is certainly your diet. It is beyond the scope of this article to go into full-out detail but simply by eating a higher percentage of living foods that alkalize your body your success will be that much closer. SECRET #3 Lets say that youre working hard to strengthen your abs but you still have a bit of gut that is showing. Thats fine. Realize that it will take some time and hard work to get a chiseled waistline. But what if, in the meantime, you could reduce your waist size simply by using a couple of easy-to-do core strengthening exercises? That would be already, wouldnt it? Ok, so heres what you want to do. You want to spend time developing and strengthening your trunk stabilizers namely your transversus abdominis (TVA) and your internal (IO) and external obliques (EO). In conjunction, these critical muscles help tighten your tummy while supporting your spine. You can get a feel for their activation by putting on a tight pair of pants (drawing in your belly button) and slightly tensing your abs (as if you were about to get punched). This 2-step activation is known as abdominal bracing. The easiest way to train the TVA, IO, and EO is simply to abdominal brace whenever you can. In fact, this is how I started out way back in the day. It sounds pretty ridiculous put back in junior high school I simply began abdominal bracing (not knowing what it was at the time) in order to get those washboard abs. The funniest part is that I was doing it to impress a girl. Pretty silly I know but it worked. After much conscious effort, these muscles learned how to tighten and strengthen my core naturally. So, instead of thinking about of activating these muscles, they simply acquired a natural tonicity to provide me with a tight, slim, and strong core. The same can happen for you.
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145 The key to burning fat and building a functional and fit body is to train movements NOT individual muscles. Think of how your body moves on a daily basis thats how you want to train it. The results will speak for themselves.
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Because the Treadmill Trainer running programs are based on interval training they are inherently designed to make you a more proficient runner with less training. As a beginner, volume 1 takes you through intervals of walking and jogging with the goal of getting you fitter and more comfortable with being able to run for a longer period of time. So having said that, as a beginner using Treadmill Trainer running workout 2-3 times per week is plenty to help you become a better runner, lose weight, and get in great shape. Between each of these running workouts should be at least a day of recovery to allow your body to regenerate and bounce back stronger for the next run. Watch this video for more insight on this common running question: When do you know you're ready to move onto Treadmill Trainer volume 2? That's a good question. It really depends on how your body adapts to your running training. I usually suggest to move onto volume 2 when you feel comfortable running at least 15 minutes without walking or stopping.
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147 Treadmill Trainer volume 2 is definitely more challenging than volume 1 but as with all the Treadmill Trainer running workouts you can end your run at the end of any of the sections within the workout. So don't be intimidated...just do it now and you'll be amazed at well you do!
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149 stronger move onto a tougher more resistant band. Progression and overload are 2 important aspects of any training program and need to be implemented for maximum gains in strength and muscular growth. Here is a great resistance band workout that is great for doing at home, while you travel, or even in the gym. Watch this video to learn how to do each movement. *For each exercise, complete as many reps as you can in 30 seconds. 1. Squat Presses 2. Resisted Step-ups with Biceps Curls 3. Lateral Lunge with Diagonal Chop 3. Resisted Crunches (on stability ball) 4. Reverse Lunge with Back Row 5. Standing Alternating Chest Press 6. Squat Sit with 1-Arm Back Row Repeat for 2-3 sets with 1-2 minutes rest between each set. Enjoy!
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The answers to these questions are "it depends". Answer #1 Doing interval training workouts on the treadmill is fine if you're using longer intervals since it takes most treadmills a fair amount of time to reach the desired speed. I would suggest using the treadmill for running workouts that involve intervals of at least 30 seconds. Using faster and thus shorter intervals of 10 or 15 seconds could be more difficult because it will take the treadmill that long to reach the intended speed. Answer #2 To do interval training outside is fairly simple yet not as accurate when it comes to calculating running speed. My best advice is to use a track if you can. That way you'll know exactly how much distance you cover in a given amount of time and thus can calculate your speed or pace. For example, you can set up a simple interval where you run 100 m in 12 seconds and then recover for 300 m in under 1 minute. You could then repeat this protocol for 10-15 minutes. Personally, I prefer doing interval runs outdoors because you can usually reach greater running speeds in only a few seconds (instead of waiting for the treadmill to change speeds). One method of doing these interval runs outdoors (if you
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151 don't have access to a track) is to arbitrarily assign landmarks as your start and stop locations. For instance, if you're running on a sidewalk you could accelerate to full speed between streetlights or street corners and then jog for recovery for twice that distance (ie. 2 street corners). The same can be done in a park using big trees or other landmarks that you choose to use. Give those workouts a shot and if you need more assistance then be sure to get your hands on my Treadmill Trainer iPod running workouts as they provide you with my auditory coaching right over your headphones for the best interval running workouts ever!
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155 Both VO2 max (maximum aerobic capacity) and training status are signicant predictors of fat oxidation. This would imply that VO2 max and training status can increase fat oxidation by increasing fat free mass and also by increasing the capacity of the muscle to burn fat. It also has been firmly established in training studies that trained individuals utilize more fat at the same relative (higher absolute) exercise intensity than untrained individuals. Training has also been shown to be an effective means of increasing fat oxidation during exercise in obese men and women and that the intensity found to induce these changes was low (40% VO2 max roughly 50% of max heart rate). Take Home Message Based on these findings it is clear that the fitter you are the better your chances of burning fat. As your body adapts to endurance training it becomes better at saving important carbohydrate reserves and instead utilizes unneeded fat. Therefore, get active on a daily basis to allow your body to become a fat burning machine. The second piece of advice Id like to give is to you is this WALK EVERY SINGLE DAY! Why? Well, as this studies (and tons of other studies have shown) low intensity exercise uses fat as a major source of fuel. Therefore, at a minimum you need to make walking (a relatively low intensity activity) a fundamental aerobic activity in your daily life. At least 30 minutes per day should do the trick. Take your dog for a walk, walk with your loved one, walk to work or home or to the grocery store just do it!
Reference: Venables, M. et al. (2005). Determinants of fat oxidation during exercise in healthy men and women: a cross-sectional study. J Appl Physiol 98: 160 167, 2005.
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157 In fact, the number of fat calories burned was approximately 3 times LOWER during the long (24 seconds) interval workout. To understand why the short intervals were so much more effective at increasing fat oxidation, it's important to understand a little more about a substance called myoglobin. The mysterious myoglobin Myoglobin is a large protein that binds to oxygen inside your muscle cells. Think of it a little like a "reserve" oxygen supply. As the blood has hemoglobin, the muscles have myoglobin. Both store oxygen. According to physiologist Olof Astrand, myoglobin is repeatedly used and reloaded during the work and recovery phases of interval exercise. However, as the duration of the work period increases, myoglobins oxygen stores are reduced. Your body needs more oxygen to burn fat as a fuel (compared to carbohydrate or protein). When oxygen supplies become limited, carbohydrates then provide a greater proportion of energy. This is also seen in the crossover effect where carbohydrates become the more dominant source of fuel at higher exercise intensities compared to fats which are mainly oxidized at lower intensities. And furthermore, because lactic acid, a by-product of carbohydrate metabolism, "blocks" fat burning, intense intervals that continue beyond the point at which myoglobin loses its supply of oxygen (usually above 15 seconds or so) rely to a greater extent on carbohydrate as a source of energy and, thus, dont burn as much fat as shorter intervals. As mentioned, because myoglobin holds enough oxygen to last for 5-15 seconds it would make send to perform short, intense rather than long intervals to promote a greater rise in fat oxidation. As such, if your goal is to lose fat, then limit your work intervals to a maximum of 15 seconds. Studies also show that shorter intervals don't feel as physically demanding as long intervals, which means that you can get better results without feeling like you're working harder.
How much rest should you take between work bouts? This depends on the duration of the work intervals and your fitness level. The longer the work interval, the more myoglobin gets used up, and the longer it takes to "reload". Therefore, youd need more time to recover.
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The study alluded to earlier used rest intervals that were 1.5 times greater than the work intervals (6 seconds work: 9 seconds rest). Based on these findings, a 15-second work interval would require a minimum of 22 seconds rest. However, if youre new to interval training I would recommend starting with a work-to-rest ratio of 1:3. This means that if you work hard for 15 seconds, give yourself 45 seconds to recover. As you become fitter, then you can reduce the amount of recovery.
Reference: Christmass, M.A., Dawson, B., & Arthur, P.G. (1999). Effect of work and recovery duration on skeletal muscle oxygenation and fuel use during sustained intermittent exercise. European Journal of Applied Physiology, 80, 436-447 .
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160 Running this workout for 27 minutes would mean that you would be at your 5k race pace for the desired 18 minutes (because we've broken it up with recovery bouts). Once you've followed this interval training workout for 2-3 weeks you should be ready to move onto the following (more challenging) interval training run that will get you ready for your 5k race.
WORKOUT #2 Warm-up: 5 minutes (talk test pace) Interval Training Workout: 3 minutes at 110% of 5k pace (ie. 3 minutes/km) : 30 second recovery jog Repeat this interval 6 times for a total of 21 minutes This second workout more closely resembles your desired 5k race pace because your running faster than you would in the race and you give your body less time to recover. After all, when do you get to recover in an actual 5k race? Never! Furthermore, you're also maintaining this pace of longer than the previous workout (3 vs. 2 minutes). The goal with these workouts is to get your body (cardiovascular system and legs, specifically) accustomed to running at or faster than your race pace for longer periods of time while allowing less recovery over time. As a result, you will be ready to run your 5k race and find it easier to run compared to your interval training runs! And who doesn't like that? Give these a shot and enjoy. Here are 2 other interval running workouts to try: Interval training workout 1 video Interval training workout 2 video
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8. HIT results in increased amounts of circulating growth hormone (GH) following exercise. This promotes an increase in lean body mass and increased fat burning. This does not occur to the same extent with steady state exercise. This is particularly beneficial for those looking to maintain their muscle mass and at the same time reduce body fat. 9. Interval training makes use of both aerobic (type 1) and anaerobic (type 2) muscle fibres. This is in contrast to steady state exercise that only makes use of type 1 fibres. By increasing the conditioning of these type 2 muscle fibres you will greatly increase your capacity to tolerate high-intensity exercise, which means an increased opportunity to exercise at higher levels that burns a lot of calories. 10. Because of the high-intensity of this exercise and the increased use of anaerobic type 2 muscle fibres there is an increased use of the bodys glycogen (muscle-stored carbohydrates) stores. This is very beneficial for fat loss as the body will conserve carbohydrate following exercise and thus use fat as an energy source for the bodys energy requirements. The more glycogen you use during exercise the more fat you will burn following exercise! Guidelines for Interval Training 1. Intensity of high-intensity interval 2. Intensity of low-intensity interval 3. Duration of high-intensity interval 4. Duration of low-intensity interval 5. Number of Intervals Because of its versatility, HIT offers 1000s of different program variations. This is great for those looking for variety and change. After all, the body adapts best to changing stimuli. Furthermore, this type of training can be done on any cardio machine. Again, switching between machines periodically will stress your body differently and lead to the best results! It is recommended that the intensity for the high-intensity interval range between 75 100% of your maximum effort. This will depend on the duration of the interval, as the longer the interval, the lower its intensity. The recovery interval should range in the 55 65% of maximum effort. The ratio of work to recovery can be varied and will depend on your fitness level and desired goal. For instance, if you're an absolute beginner I would recommend starting at a work : rest ratio of 1:4. As an example, this could represent a high-intensity (work) interval of 15 seconds followed by a 60 second recovery interval. If you are more advanced you can play around with this ratio for increased difficulty.
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163 What you will notice is that over the duration of the interval training session your average heart rate will tend to drift upward. This is due to the fact that, depending on the interval protocol and your fitness level, the length of your recovery bouts will not be sufficient to allow your heart rate to fully return to rest; thus, you end up working at a greater percentage of your maximum heart rate even while you recover. Here is a sample 10-min interval training workout that is sure to leave you exhausted: 1. 10 seconds at 100% effort 2. 20 seconds at 60% effort Repeat 20 times Enjoy!
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Here's the Good News The good news is that if you find it naturally harder to lose weight you will be forced to live a healthy lifestyle with a good focus on healthy nutrition and regular exercise - this is a great thing! Although some people may disagree, I believe you have to work with what you've got and turn your "weaknesses" into your "strengths". Naturally skinny don't necessarily have the same "need" to worry about their weight and as such tend not to focus too much on what they eat and drink or whether or not they're very active. As such, my experience with such people has shown that they predispose themselves for an unhealthy future. Even if they're not packing on the pounds, they are definitely not doing their internal body any good by eating "garbage" foods and not exercising. Now obviously not everyone who is thin is unhealthy but I'm simply highlighting the tendency. Overweight individuals "generally" have a greater motivation to exercise and eat well in order to lose weight, which, in turn fosters better overall health.
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168 physiologically similar; it is the presence of either testosterone or estrogen that leads to physiological changes. Increased testosterone leads to an increase in muscle mass whereas estrogen leads to an increase in fat deposits. With exercise, women increase their levels of testosterone, thereby increasing their muscle mass and BMR. Heres a simple formula you can use to figure out your basal metabolic rate. Its known as Katch-McArdle formula and its a helpful tool because it calculates BMR based on lean body weight (its more accurate than other formulas that simply look at body weight). If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula takes into account lean mass and therefore is more accurate than a formula based on total body weight. Since this formula accounts for lean body mass (LBM), this single formula applies equally to both men and women. BMR (men and women) = 370 + (21.6 X lean mass in kg) Example: You are female You weigh 120 lbs. (54.5 kg) Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean) Your lean mass is 96 lbs. (43.6 kg) Your BMR = 370 + (21.6 X 43.6) = 1312 calories Now that you know your BMR would you like to know how many calories youre actually burning on a daily basis? This is referred to as your Total Daily Energy Expenditure (TDEE). To determine your TDEE from BMR, you simply multiply your BMR by the following activity multiplier that most suits you: Activity Multiplier Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) Extremely active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) Example: Your BMR is 1312 Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1312 = 2033 calories
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169 It has to be said that Im not huge fan of counting calories so if you want to lose weight without tediously counting calories then here are few things you can do to increase your basal metabolic rate to allow your body to burn more fat even while youre asleep! 1. Resistance train a minimum of 3 times per week is recommended. Use your body weight or dumbbells but make sure it gets done. 2. Interval cardio train studies have shown that high-intensity cardio can raise your metabolic rate for up to 24 hours post-exercise. Interval training allows you to work at a greater intensity while saving you tremendous amounts of time versus low-intensity, long, boring cardio. 3. Drink 2-3 cups of green tea each day green tea has been shown to increase BMR by increasing your bodys temperature. It is a safe thermogenic aid that also contains tremendous amounts of antioxidants. 4. Eat more raw foods raw living foods are rich in enzymes. These enzymes are essential for every single metabolic reaction in your body. The more enzymes you can acquire from food, the less stress you impose on your digestive system, the more energy youll feel, and the more you increase your metabolic fat-burning engine!
References: American College of Sports Medicine. (1995). ACSMs guidelines for exercise testing and prescription (5th ed. pp. 53-54, 62-64). Baltimore: Williams & Wilkins. McArdle, W. D., Katch, F. I., & Katch, V. L. (1996). Exercise physiology: Energy, nutrition, and human performance (4th ed.; pp. 151-152, 408-411, 541-542). Baltimore: Williams & Wilkins.
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171 Total distance covered = 4 km (800m run at full speed) Note that this was our first session and as such was not "vomit-inducing" by any means. That was never the goal. The goal was to get the guys used to running repeated short bouts at their maximum running speed. Again, I wanted to keep it soccer-specific. Next week's session will build upon this one but feature slightly more distance and a reduced recovery time during the intervals. Stay tuned for that workout later next week. For now, if you access to a running track, then give this interval training running workout a shot. It's an awesome sport-specific training session for any sport really and even a great for 5k runners to start building some more running speed into their training.
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Interval Training Workouts For Maximum Fitness and Fat Loss Results
Interval training has been shown to be the most effective cardiovascular training method for improving cardiovascular endurance, sport-specific performance, boosting metabolic rate, and burning fat! With such amazing accolades to its name, interval training should be used by anyone and everyone interested in any of the aforementioned benefits. But how do you start interval training? Which cardio machines do you use? And what type of interval training protocol do you follow? To make your life much easier, Ive taken the time to answer these questions by providing you with some tried, tested, and true interval training programs that will spice up your workouts and in less time! Throw these interval workouts alongside your resistance training 2-3 times per week and just watch how youre going to look and feel. Ensure that you get a good 5-10 minute warm-up before beginning your interval workouts.
INTERVAL TRAINING PROGRAM #1 Cardio equipment: stationary or spinning bike Purpose: burning fat Interval training protocol: 10 sec @ 100% : 30 sec @ 60% x 18 = 12 minutes Ensure that you use a flywheel resistance that prevents you from bouncing up and down on the seat. Thus, you should feel a good amount of resistance during the 10-second work period. You can lower the resistance if you like during the 30-second recovery.
INTERVAL TRAINING PROGRAM #2 Cardio equipment: treadmill (running) Purpose: speed/anaerobic running endurance (great for 5k runners) Interval training protocol: 1 minute @ 85% : 2 minutes @ 60% x 5 = 15 minutes Be sure to allow a few seconds for the treadmill to change speeds.
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173 INTERVAL TRAINING PROGRAM #3 Cardio equipment: rower Purpose: aerobic power endurance and metabolism boost for maximum postworkout calorie afterburn. Interval training protocol: 2 minutes @ 90% : 1 minute @ 60% x 4 = 12 minutes For most fit individuals a rowing pace of 2:00/500m is a challenging pace for the 2-minute interval. This will obviously vary depending on your fitness level. The 1minute rest will surely seem too short as this workout will burn your arms, heart, and most importantly fat!
VIDEO: Interval Training for Runners Watch this video and give this workout a shot as well.
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175 intensity can also cause an acute increase in resting metabolic rate (RMR) for up to 24 hours post-exercise (as shown by Bielinski and colleagues in a study in the American Journal of Clinical Nutrition). An increase in RMR will automatically increase caloric expenditure throughout the day since your RMR accounts for up to 75% of your total daily energy expenditure. Additionally, even though high intensity exercise does not use as much relative fat as a fuel source during exercise, fat is burned to a greater extent following exercise in order to replenish the glycogen stores depleted during the high intensity exercise. What Role Does Caloric Restriction Play in Fat Loss? Some researchers have concluded that exercise without caloric restriction is not an effective means of absolute weight loss because exercise preserves or, in the case of resistance or high intensity cardiovascular exercise, increases fat-free mass. Reduce the number of calories coming and increase the amount of calories you expend and your weight loss becomes a whole lot easier. Researchers, such as those from a 1995 study in the Journal of the American Dietetic Association, have also found that high intensity exercise facilitates fat loss as well as preserving fat-free mass at a greater rate than low intensity exercise. One of the reasons for this is that high intensity exercise promotes the release of growth hormone - a hormone necessary for muscle development. Furthermore, high intensity exercise, unlike extreme duration low intensity cardio, does not allow you to exercise for excessive durations that could potentially cause the body to tap into muscle protein reserves for fuel.
References: Bielinski, R., Schutz, Y., & Jquier, E. (1985). Energy metabolism during the postexercise recovery in man. American Journal of Clinical Nutrition, 42, 69-82. Grediagin, A., Cody, M., Rupp, J., Benardot, D., & Shern, R. (1995). Exercise intensity does not effect body composition change in untrained, moderately overfat women. Journal of the American Dietetic Association, 95, 661-665. McArdle, W. D., Katch, F. I., & Katch, V. L. (1996). Exercise physiology: Energy, nutrition, and human performance (4th ed.; pp. 151-152, 408-411, 541-542). Baltimore: Williams & Wilkins.
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Just Another Reason Why Resistance Training is Imperative for Fat Loss
The pursuit of fat loss boils down to 2 main factors: diet and exercise. Theres no way around this fact. Unfortunately, our cultures dependence on quick weight loss fixes has led people to believe that there are secret fat loss cheats (such as pills, magical herbs, etc) that will promote increased fat burning. The fact is that this simply isnt so. At the end of the day, losing weight boils down to creating a negative energy balance (ie. burning more calories than you consume) and burning fat may be even more dependent on your ability to maintain a favourable amount of fat-free mass (or muscle) that will naturally raise your metabolic rate, which in turn will burn more fat 24 hours a day! A significant amount of research has dedicated to figuring out the ideal formula for exercise that will stimulate a maximum amount of fat loss. The good news is that there isnt a strict formula for success. Instead, there are numerous exercise approaches that will help you burn fat. But one fact remainsyou need resistance training to burn fat! Why? As Ive mentioned in previous writings, your ability to burn fat depends on several factors, none more important than your resting metabolic rate (RMR). RMR is an important source of fat burning because fat is the bodys primary fuel source at rest and during low-intensity exercise. And one of the biggest determinants of your RMR is fat-free mass, which is a really a reflection of the amount of muscle on your body. The more muscle you have, the more calories you burn because muscle is much more metabolic than fat. And since your RMR increases as you increase your muscle (or lean body mass), you will inevitably burn more fat calories. Unfortunately, long and boring cardio has little effect on your RMR because it doesnt promote muscle development. Resistance training is the key. Study Shows No Difference in Fat Burning After 16-Weeks of Sub-Maximal Cardio Training Not too long ago a study published in the European Journal of Applied Physiology showed no difference in the bodys ability to burn fat after 16-weeks of cardio training among lean and obese women.
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177 The researchers hypothesized that cardio training (walking at 70% of VO2 max; 3x/week for 16 weeks) would lead to an increased ability to burn fat, especially among the obese participants. Other studies have shown that obese individuals actually burn more fat during exercise because they have more free-fatty acids (FFA) circulating in the blood. This tendency was predicted to be even more pronounced after 16 weeks of cardio training. But unfortunately, there was difference in the obese (and nonobese) participants ability to burn fat during their post-training test. Although their discussion of the study was interesting, the researchers failed to mention that one of the limiting factors that possibly could have accounted for little change in their results was the fact that neither the lean or obese women showed any improvements in lean body mass after the 16 weeks of training. But how are we supposed to expect an increase in lean body mass simply as a result of walking on a treadmill? It just doesnt happen. Thats why resistance training needs to be an integral component of any fat loss exercise program especially for obese individuals. Lean and Obese Individuals Respond Differently to the Same Training Research has also demonstrated that in lean individuals, the ability to burn fat increases with endurance training. In obese individuals however, the findings are controversial. Both a decreased and increased fat oxidation has been reported after endurance (cardio) training. In the present study, the group of obese women did not alter their fat burning capability but did increase their carbohydrate oxidation. This is an interesting finding since endurance cardio training usually enhances the bodys ability to spare carbohydrates and, instead, use fat as a more predominant source of fuel. Apparently there are mechanisms (still unexplained) that inhibit this from occurring among obese individuals. Resistance Training is Paramount for Fat Loss The take-home message from all of this is that resistance training is an essential component to burning fat (not just losing weight), and especially among obese individuals. Resistance training can take the form of bodyweight and a multitude of other weight-bearing movements. The key is to engage in resistance training workouts anywhere from 2-4 times per week. The result will be an increase in lean body mass, which in turn, will increase your RMR. Since your RMR accounts for
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178 roughly 70% of all the calories you burn on a daily basis, even a small increase can make a huge fat burning difference.
Reference: Kanaley, J. et al. (2001). Substrate oxidation during acute exercise and with exercise training in lean and obese women. European Journal of Applied Physiology, 85: 68-73
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180 interval #3 was a fun addition which was meant to simply finish us off there definitely was some lactic in the muscles by that point. Now, if youre a runner doing 5k training or 10k training or an athlete training for a particular sport, then this high intensity interval training is a must. As you can see from the numbers we spent roughly 25% of the total distance at 100% of our max thats a full 1500m at 100% sprint. Thats whats so wonderful about interval training it allows you to work at your maximum because you break it up into bouts of high intensity and low intensity or sprint and jog. Give this workout a shot and stay tuned for next weeks interval training program.
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Apparently we still had a bit of gas left in the tank after the interval running as we through in some core exercises, push-ups, and a serious of pull-up exercises before terminating the workout with some much needed stretching and rehydration. So are you ready to challenge yourself, then give this high intensity interval training workout a shot?
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185 Once you go through this workout you'll realize that the goal is the build anaerobic endurance, especially considering the first 2 intervals. It's deadly, yet beautiful, to feel the rush of lactic acid pouring into the legs and still having the ability to get to the point where the adrenaline and endorphins have kicked in so that you can just keep on going, regardless of the pain! One thing is for sure, though, you will feel like a million bucks after you've completed this interval training running workout! Are you going to give it a shot?
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Improving Your Cardiovascular Endurance - If Only More People Knew About This!
Cardiovascular endurance is often measured by what's known as your VO2 max. This represents the maximum amount of oxygen that your body can intake, distribute, and utilize at the cellular level. So it goes without saying that your VO2 max and cardiovascular endurance will be greater with the proper aerobic endurance training. But what is the best method to elicit the greatest possible increase in aerobic endurance? A lot of people spend hours upon hours doing endless cardio with the hope of improving their endurance but fail to realize the basics of cardiovascular physiology. Cardiovascular Endurance Explained So bear with me for a moment as I explain the fundamentals of improving your cardiovascular endurance, and more specifically your VO2 max. Improvements in VO2 max occur as a consequence of sufcient physiological disturbance to the factors that determine it, cardiac output (central component) and arterio-venous difference (peripheral component). Cardiac output is the amount of blood pumped out by the heart each minute. It is the product of your heart rate and stroke volume (blood ejected per heart beat). As you become fitter, your heart muscle becomes stronger allowing the stroke volume to increase, pushing out more blood per contraction. At the same time, your heart rate (at a given intensity) usually decreases - both indicate an improved level of cardiovascular endurance. That's why very fit individuals have a much lower resting heart rate. For instance, many marathon runners and elite cyclists have resting heart rates hovering around 30 bpm while the average person's resting heart rate is between 72-90 bpm. In particular it appears that cardiac output is the major determinant of VO2 max and therefore its improvement should be a major focus of endurance training. It appears that in order to induce the maximum change in cardiac output, training needs to extend the stroke volume to its maximum capability, which coincides with the your VO2 max. Therefore, in order to maximize the physiological determinants that affect your VO2 max, you should sustain exercise training near your VO2 max for as long as possible.
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189 What If You Don't Know Your VO2 max? Don't worry too much about the knowing your VO2 max unless you feel like going through a grueling incremental exercise test on the treadmill or bike. Instead, a simple rule of thumb is to simply ensure that you exercise at a high percentage of your maximum heart rate for as long as possible. Because your maximum heart rate and VO2 max are closely related, it is easier to track your exercise intensity by using a heart rate monitor or by simply taking your pulse. Without getting complicated, just use the simple formula "220 - your age" to determine your maximum heart rate. So, if you're 40 years old, then your maximum heart rate would be 180 bpm. Therefore, in order to elicit the greatest possible VO2 max improvements you'd want to do more of your cardiovascular endurance training near 180 bpm. Obviously, most human beings cannot sustain their maximum heart rate for more than a couple of minutes so the key is to spend more of your time near that level through the use of interval training. Try This Interval Training Workout For Maximum VO2 Improvements A recent study looked at 3 different endurance training protocols: Treatment 1 1 min intervals: 10 1 min efforts at the velocity corresponding to VO2 peak (slightly lower than VO2 max) interspersed with 10 1 min efforts at 0.5 VO2peak (50% intensity). *Treatment 2 2 min intervals: 5 2 min efforts at Vpeak interspersed with 5 2 min efforts at 0.5 at VO2 peak. Treatment 3 Constant rate run: 20 min constant rate run on a treadmill at a velocity equivalent too, and determined by the mean velocity of treatment A and B (75% VO2 peak). So which one do you think produced the greatest improvements in VO2 max? Well, the researchers observed that the "2 minute intervals" resulted in signicantly more time above 90% of VO2 peak and a signicantly greater percentage of participants to exceed 90% of VO2 peak than "1 min intervals".
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190 Consequently, the researchers suggest that longer intervals may be more effective than shorter intervals of the same average intensity to enhance VO2 max. Evidence for this contention has also been provided by recent research that revealed an 8 week training regime of 15 s of running at 9095% of max heart rate with 15 s recovery, produced smaller percentage gains in VO2 max than 4 min of running at 9095% of max heart rate with 3 min recovery (5.5 and 7.2%, respectively). Your Homework Try the "2 minute intervals" protocols described above and compare it to the "1 minute intervals" workout. You'll automatically feel a big difference as you continue to push your body at a higher intensity for a longer period of time. With just a few interval training workouts you'll notice some massive improvements in your overall cardiovascular endurance! Also, you will want to have a look at my Treadmill Trainer Volumes 4 and 5 interval running workouts. These running workouts were specifically designed to push you harder and longer so that you become a faster and more endurant runner with just 2 workouts per week. Give them a shot!
References: O'Brien, et al. (2007). The effects of interval-exercise duration and intensity on oxygen consumption during treadmill running. Journal of Science and Medicine in Sport, 11: 287-290. Helgerud J, Hoydal K, Wang E, et al. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc, 39(4):66571
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192 Here's a great workout that will help you build strength and burn fat - at the same time -while giving you a great cardio workout. That's right! A 3-in-1 DEAL!
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Weight Loss Trick #2 - Strengthen Your Muscles How much more research do you possibly need to hear about to realize that strengthening your muscles is the KEY to maintaining a healthy lean body for life? The more muscle you have, the greater your metabolic rate - it's that simple. This means that even at rest you'll be burning more calories than someone who has less lean body mass than you. Here are some ideas: Train your muscles at least 2-3 times per week with a weight that will only allow 6-10 reps (women too!) for 2-3 sets.
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194 Use full body exercises such as squat presses, lunges with biceps curls, or dumbbell cleans; instead, of single muscle exercises like seated biceps curls. The more muscle you involve, the more calories you burn.
Weight Loss Trick #3 - Jog, Sprint, Jog If you guessed interval training, you're right! By now, you probably know that interval training is by far the best form of cardio for burning fat. Weight Loss Trick #4 - Go Raw! Eating more raw foods is one of the most powerful dietary strategies to losing weight for good! I know of no raw foodist who is overweight and in fact, the first thing most people notice when they start eating a greater amount of foods in their raw (or living) state is that the weight simply disappears. Although you don't have to become 100% raw, enjoying more of your fruits and vegetables in their living state through the use of fresh juices, smoothies, and salads will literally transform your life! Here are some ideas: Make 1 green juice each day Make 1 green salad each day Try a raw vegan restaurant in your area - you'll be surprised at how amazing it is! Try Eating for Energy
Weight Loss Trick #5 - Set Yourself Up For Success First, start by determining what you want to achieve. Do you want to lose 5 lbs, 20 lbs, etc...? You need to be specific here! Second, what are your reasons WHY? This is the most powerful component of any transformation because it is your reasons for doing something (or your WHY) that will keep you going even when the going gets tough. List as many reasons WHY you want to lose weight and make them emotionally compelling. Third, believe you can do it! Believe you have the ability (no matter what may have happened in the past) and that you deserve the result you're after. Remember, if it's been done before (even by someone else), you can do it as well. All you have to do is model an effective weight loss strategy.
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Pretty strong findings. But intuitively, we more or less no that these results are no surprise. Everyone knows the benefits of regular resistance training (and exercise for that matter) but why is that so few take action? Don't wait any longer, get started today! I'll leave you with a great quote from Mike Myers' "The Love Guru" where he says that... "Knowledge is good, taking action is GOD"
References: Ruiz, J. et al. (2008). Association between muscular strength and mortality in men: prospective cohort study. BMJ; 337: a439.
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198 fridge, or anywhere else you're likely to see on a regular basis. Don't underestimate the power of this one! 6. WORKOUT WITH A BUDDY Get a friend to commit with you to exercising regularly. Wake each other up first thing in the morning or meet up after to work and get outside for a run or hit the gym for a quick workout. Having someone to workout with makes the process that much more enjoyable and at the same time keeps you accountable. 7. REWARD YOURSELF You need to acknowledges all of your successes along the way and reward yourself accordingly. If you can associate a pleasurable reward with exercise, then you're more likely to repeat that behaviour - it's basic classical conditioning...and it works! Find some way to reward yourself (other than indulging in bad foods on a regular basis) that will charge you up to work towards!
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Thought-Provoking Articles
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202 Think about this for a second. Everything we do, we do for a reason. Some people tell stories so that others will empathize or feel sorry for them and so they feel a sense of connection or love from other people. The point is that you need to find other ways to get these primal needs met. If you keep telling a story to get sympathy from others you will not succeed at attaining your goal because you've associated too much pleasure to the story (because of the attention you receive). So here's what you need to do to break the habit... Ask yourself the following question: "What is this story costing me?" Get associated with the pain that your story(ies) have cost you. What have you missed out on? What have you not become? Once you identify these issues then you can redirect your energy to find empowering ways to feel a sense of growth, contribution, and love each and every day. Exercising, eating well, learning new things, loving others and yourself, are just a few examples of empowering DAILY HABITS that will make feel more fulfilled. Stop telling stories and take action!
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204 Excellence differs from perfection in that it allows for error. It allows you to make mistakes to learn from. The key is to be aware of these lessons and grow from them. On the other hand, perfection is black or white. You're either perfect or you're not! Pretty hard to live up to. The problem with striving to be perfect is that too much time is spent in "selfcriticism". We beat ourselves for everything little thing that doesn't go according to our "plan". In the end, we never win and constantly feel like a failure. Over time, this self abuse leads to a weakening of our spirit, self-esteem, and joy for life! We feel that no matter what we do, it (and we) will never be good enough never be perfect enough. The pursuit of perfection reflects our feeling of not being (good) enough. Instead, the pursuit of excellence highlights our ambition to be the best we can be, do the best we can do, and give the most of ourselves. What more can we really ask of ourselves? Strive to be excellent, not perfect!
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206 What's the meaning you give to this? That your spouse is selfish, doesn't care about you, etc....It could be anything you make it out to be. But remember the only thing that matters is the meaning you give to the situation. Reality is the meaning we give to a situation even if it isn't true in actuality! Therefore, reality is totally subjective. Yours may be different from your spouse's! No wonder it can be hard to live with someone else, let alone get along with everyone in your life. How are you responding to this situation? Do you get angry, annoyed, depressed? Do you get passive aggressive? Do you have to respond this way? What does responding this way do for you? Does it make your spouse aware of the fact that they're not doing what you want them to do? Remember that everything we do, we do for a reason and a purpose and it serves us in some way or another. We control the decisions we make At the end of the day, our control lies in our ability to DECIDE. To decide what we focus on, what meaning we give to any given situation, and how we decide to act. To change the way you feel about a situation all you have to do is make a different decision. Sounds overly simplistic. And it probably is for most of us who get caught up in the hussle and bussle and take little time to step back from a situation and "look within". So my challenge to you is to identify something that bothers you. I then want you to look inside and ask yourself... "What am I focusing on? What does this mean to me? How am I acting in response?" Then, I'd like you to take a more empowering approach to overcome this "negative situation" and reprogram your psychology by asking yourself... "What do I need to focus on to feel happy?" "Does this really mean that much to me?" "How can I behave to be more supportive, communicative, and loving in this situation?"
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207 Ask and you shall receive. You will always get the answers you are looking for so why not ask yourself more empowering questions???
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Fitter U
The Motivating iPod Workout for Weight Loss http://www.myFitterU.com
Treadmill Trainer
iPod Running Workouts http://www.myTreadmillTrainer.com
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