WHAT ARE YOU REALLY EATING? .......................




YEAR 2009

HOW TO ACTIVATE YOUR TVA ............................ 2

YOUR CHEST OR YOUR BELLY? ........................ 2


Health focus
ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerbate, heliotropin, hydroxyphrenyl-2butanone (10% solution in alcohol), a-ionone, isobutyl anthranilate, isobutyl butrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, nery isobutyrate, orris butter, phenethyl alchohol, rose, rum ether, y-undecalactone, vanilin, and solvent

Are You Eating GRAS?
Do you look at the labels of any processed food and not know what certain ingredients are? Are you aware that the list you are reading is not telling you everything that is added to the package? Processed foods are products that are produced or manufactured, come conveniently packaged in a can, plastic, etc., it keeps forever, instant results, artificially flavored (or added “natural” flavor), always the same, dull, bland, an no connection to land or culture. What are missing from some of the ingredient lists are ingredients that are GRAS (Generally Recognized as Safe). This means that the FDA has allowed these ingredients of that compound not to be listed on food labels. The manufacturers do their own research on the safety of their products and you can now see that there are many ingredients that may not be as safe as you may believe. Consider this list of what some may call “natural” strawberry flavor as an ingredient:
Amyl Acetate, amyl butyrate, amyl valerate, anethol, anysyl formate, benzyl acetate, benzyl aisobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate,

• • •

Does that sound at all “natural” to you? Here are some Points on Processed Foods. • If you can’t pronounce the name of the ingredient, don’t eat it – your liver won’t like it. The more money that is spent to market a food product, the worse it generally is for you. Never eat anything with “hydrogenated” or “partially hydrogenated” oils in it The longer the shelf-life, the worse it is likely to be for you. (The exception to this are seeds, nuts, naturally dried fruits, high-quality jerky and some lacto-fermented foods.)

If it wasn’t here 10,000 years ago, don’t eat it. If it won’t keep your pet alive, don’t eat it. Avoid all fortified or enriched foods. These are foods that have been broken down and damaged so much that the manufactures have to put vitamins and minerals back into them Avoid processed foods in general

Studies show that many diseases are diet related. You can improve your health and vitality by eating fresh organic produce, high quality meats and fish, and by avoiding processed foods.

Getting to the Core:
Activating your TVA
The core is our body’s foundation for movement.
The TVA stabilizes and supports your low back and pelvis and supports our internal organs. It is our body’s natural “weight belt”. When the TVA becomes defective and weak, it can no longer support your internal organs and you may end up with a paunch belly. Any amount of crunches will not strengthen your TVA. Crunches are designed for your Rectus Abdominis muscle. A good exercise to strengthen your TVA is the 4-point Tummy Vacuum. • Assume a kneeling position with your hips over your knees and your shoulder over your hands. With your spine in neutral alignment, take a deep breath in and let your belly drop toward the floor. Exhale and draw your belly button in toward your spine, while keeping your back in the start position. Hold (with the TVA activated for as long as you comfortably can. When you need to breathe in, relax your abdominal wall as you inhale and repeat the exercise for 10 repetitions.


Your core musculature protects and supports your internal organs. If your core is weak and does not function properly you will increase your chances of injury and most likely experience back pain or extremity pain. The core is the action center of movement and consists of our abdominal muscles as well as larger muscles that move our body. One of the key muscles in particular is the Transversus Abdominis, (TVA).

Have you ever noticed a baby breath while he’s taking a nap? His tummy rises and falls with each breath. As we grow older we develop a faulty breathing pattern where our chest rises and falls instead of our belly. The diaphragmatic breath, or belly breath not only exercises our diaphragm but helps our internal organs function optimally. To breathe right, inhale while expanding your belly first, then your chest and exhale drawing your belly back. Practice 10 breaths before bed and see how relaxing it feels.

Claudia Yates, C.H.E.K. Practitioner, Holistic Lifestyle Coach 760.815.2627 info@getfitsd.com www.getfitsd.com

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