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Inspiring information and guidance to help you live your healthiest, fittest, and most energetic life ever!
By Yuri Elkaim, BPHE, CK, RHN
2 Copyright © 2008 by Total Wellness Consulting. All Rights Reserved.
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
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 Men…Just 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 Yuri’s 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
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
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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 Body’s pH Level 23 Why You Are Addicted to Certain Foods 24 Want to Lose Weight? STOP Eating Sugar! 25 Sugar…It Ain’t 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
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
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Stronger Core 50 Resistance Band Workout 51 Do I Still Burn Fat When I Exercise Intensely? 52 Ask the Expert.TotalWellnessConsulting.ca . CK.. Great Workouts.The Best Calcium Foods 43 Raw Food Diet Made Easy 44 Listeria ..How to Get Over a Cold Naturally 48 Fight the Flu Naturally 87 89 91 93 96 99 102 103 52 Ways to Fitness.5 41 Pre-Workout/Competition Meal Recipes 42 Calcium Nutrition . 53 Making Exercise Part of Your Daily Lifestyle 54 Advanced Core Workout 55 4 Minutes to "Fabulous" Abs 56 5 Keys That Will Unlock Your Door to Exercise Motivation 57 Backwards Walking on the Treadmill . RHN 106 110 111 113 114 116 117 118 121 123 124 126 www.Just Another Reason to Avoid Meat! 45 Lycopene – Whole Tomatoes or Supplements? 46 Eating to Reduce the Signs of Aging 47 Cold Remedies .. and Weight Loss 49 5 Tips for a Healthier..Finally Exposed! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.Have You Lost Your Marbles??? 58 4-minute Cardio Blast Workout 59 More Motivation to Help Make Exercise a Habit 60 The Biggest Cardio Myth. BPHE.
ca .6 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 Won’t Tell You About! 71 The Best Way to Burn Calories 72 Beginning Runners . RHN 127 128 130 132 133 135 137 140 141 142 144 146 148 150 152 153 154 156 159 161 164 165 167 www. BPHE.TotalWellnessConsulting.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 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK.
Fat Burning.Week #5 93 Interval Training Workout #6 and What If We Just Ran Stairs Instead? 94 Home Workouts 101 95 Improving Your Cardiovascular Endurance .. RHN www.Week #3 91 Another Interval Training Blast from the Track 92 Interval Training Workout .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 .Week #2 89 Top 5 Workout Items to Bring While You Travel 90 High Intensity Interval Training Program . CK. and the “Afterburn” Effect 87 Just Another Reason Why Resistance Training is Imperative for Fat Loss 88 High Intensity Interval Training Program .ca . BPHE.? 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 170 172 174 176 179 181 182 183 184 186 187 188 191 193 195 196 197 199 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim..TotalWellnessConsulting.Did You Know.7 84 Interval Training Workout 85 Interval Training Workouts For Maximum Fitness and Fat Loss Results 86 Exercise Intensity.
BPHE. CK.TotalWellnessConsulting.8 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 201 203 205 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN www.ca .
An unattainable media and fashion portrayal of the “perfect” body has skewed the way many people see their body. This type of worry or obsession creates greater amounts of acidity within the body and essentially works against their mission of losing weight. Think about it – the human body is very intelligent. stress is a big producer of acid. Adding more greens into your diet 3. BPHE. and animal products. Along with refined foods. Consider the example of a woman who is obsessed with losing weight.ca . CK. if the acid does come into contact with an organ it has a chance to eat holes in the tissue. You can exercise all you like and will your way to a leaner body. then this is critical to understand. So.9 How an Acid Diet Makes (and Keeps) You Fat! When your body notices that the blood has become to acidic and there are no longer any alkaline reserves. So. if your body is acidic. Makes sense – less acid means less fat is needed to store it! Many people have found that a return to a healthy inner biological terrain helps them to lose excess fat. The result is that more and more people (not just women) are stressing about how their body should look. Eating a more vegetarian diet 2. After all. The fat may be saving your vital organs from damage. It’s all she thinks about. if you’re hoping to lose weight. Not until you start reducing the acidity in your blood will your body begin to realize that it no longer needs as much fat.TotalWellnessConsulting. but if you do nothing to alkalize your body. Do you think that might create some unneeded stress? Unfortunately. Starting your day with a glass of lemon water Eat alive and you will thrive! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. sugars. One of the first things your body does to alkalize the blood is remove acid from within the blood stream. it quickly makes the decision to alleviate this dangerous situation. their weight goes nowhere and they don’t know why! 3 things you can do immediately to reduce the acidity in your body include: 1. this scenario is far too common among women living in the Western world. your attempts will be in vain. Fat cells and cellulite deposits begin packing up the acid and try to keep it a safe distance from your organs. As you become more and more acidic your body starts to set up defense mechanisms to keep the damaging acid from entering the vital organs. It is known that acid gets stored in fat cells. RHN www. then it requires more fat to be able to store all the acid. So. storing it in your fat cells.
This is a result of the phosphorus and sulphur ash that protein breakdown leads to. RHN www. Because high protein diets promote excess calcium excretion in the urine (calciuria) as a result of bone breakdown. BPHE. 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. Recent research published in the Journal of Clinical Endocrinology and Metabolism has shown that decreasing protein consumption from 1. Too much acid in the body (ie. there will be greater urine concentration of nitrogen and urea (from protein breakdown). Remember.it obviously was! The study investigated 39 healthy pre-menopausal women over a 2-week period and revealed several positive findings following the reduction in protein intake. CK. Here's what they found: • • • • • • mean urine nitrogen decreased by 26% mean blood urea nitrogen decreased by 15% mean urine pH increased from 6. acidosis) is associated with almost every disease process one of which is a weakening of the bones (ie.1 g/kg/day to 0.8 (becoming more alkaline net renal acid excretion decreased by 68% mean urinary calcium decreased by 32%. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. which favour healthy bones.8 g/kg/day has a highly beneficial effect on bone health.10 Another Reason Why High Protein Diets Are Dangerous! It is well known that protein consumption produces acid in the body. if your body is too acidic it will leach calcium from your bones to alkalize the blood.TotalWellnessConsulting.3 to 6. and bone resorption decreased by 17% All of these numbers suggest improved pH conditions. osteoporosis) due to a loss of calcium. the researchers wanted to investigate whether lowering protein intake would be beneficial to bone health . and greater bone resorption will be evident.ca .
TotalWellnessConsulting. September. University of Minnesota With respect to taking individual vitamins. Richard DuBois. June. RHN www.What Science is Saying. Garlic was considered a holy plant. “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.” .” .” . John Potter.Jean Carper.” .British Medical Journal.Dr.11 Fruits and Veggies . gout and stomach disorders. with more than 20% reduction in risk of colorectal cancer from the addition of one daily serving. 1997 “The beneficial role of most vegetables is confirmed.British Medical Journal “In ancient Egypt. alpha carotene and beta carotene likely to reduce incidence of cancer. BPHE.” . July. Cruciferous vegetables were cultivated for medicinal purposes and were used therapeutically against headache. University of Illinois at Chicago 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Pliny declared that consumption of cabbage would cure as many as 87 diseases and that consumption of onions would cure 28 diseases..” .Dr. Your Miracle Medicine. 1996 “People who ate fresh fruit every day had a 32% less chance of a fatal stroke and 24% less chance of a fatal heart attack.International Journal of Cancer. diarrhea.and sometimes tripled if you are in the lowest percentile of the ingestion of fruits and vegetables. 1997 “Men who ate fresh fruit every day had 70% less chance of dying from cancer of the digestive tract than those who ate almost no fruit. CK. “Studies show that your risk of cancer is often doubled .” .Cancer. Functional Foods For Health Research.. Food. Epidemiology Biomarkers & Prevention. deafness.ca . Georgia Baptist Hospital “Following a recommendation to increase fruit and vegetable consumption produces a change in plasma concentrations of vitamin C.Phyllis Bowen. Chief of Internal Medicine.” . Here are some studies and excerpts as to the nutritional value of eating more raw fruit and vegetables every day: “A recent survey of 170 studies from 17 nations revealed that people who eat the most fruits and vegetables consistently have half the cancer rates of those who eat the least.
CK.TotalWellnessConsulting. BPHE.ca . RHN www.especially in their living state! Eat alive and you will thrive! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.12 Just some more reasons (backed by science) as to why it's important to be eating more fruits and vegetables .
RHN www. With the water in your system you won't feel the need to eat as much. BPHE.) no longer contain enzymes which means that your digestive system has an added burden of trying to digest these foods with its own limited supply of enzymes. Supplementing with a digestive enzyme helps your body do its job much more effectively. you must fully appreciate it. before the big meal try to have a salad. Now that the food is in front of you. Fresh salad contains living vegetables which means added enzymes for your body.Use a digestive enzyme This alone may be the most meaningful thing you can do to help your body breakdown and digest all the food that you're feeding it. Then. turkey. cooked foods (ie. STRATEGY #3 . STRATEGY #2 . Take 1 or 2 capsules before the meal and 1 or 2 during and/or after dinner/lunch depending on how you feel.13 3 Strategies to Prevent Overeating at Christmas Well.TotalWellnessConsulting. Give thanks for your food and then fully appreciate every bite. CK. mashed potatoes. here are 3 strategies that will help you stay awake at the dinner table and not feel painfully full and tired thereafter! STRATEGY #1 . it's that time of year where many of us get together with family and friends and overindulge in a stuppor of food.Be grateful for your food and fully enjoy it! Save the guilt for another time. You will be amazed at how you feel afterwards! Give it a shot.ca . 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Yes . This will help with digesting the upcoming food while simultaneously reducing your appetite even further..it tastes great but what good is it if you're so full that you fall asleep at the table! Believe I'm speaking from experience. Feelings of stress and guilt shut down your digestive function making food assimilation near impossible. etc. So with Christmas dinner just a few days away..Drink water before your meal and then start with a salad (if available) Studies have shown that drinking water (lukewarm) before eating can reduce your appetite by up to 25%. Remember. Drink a glass of lukewarm water (with lemon for added benefit) about 10-15 minutes before the onslaught begins.
So there you go.14 Therefore. These just came to mind last night and I felt that they would be helpful for you. Watch this video to discover an awesome 20-minute workout routine that will burn more calories than you can consume in one sitting.ca .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.TotalWellnessConsulting. if the food is on your plate you might as well enjoy it . CK. RHN www. If you like sweating then you'll love this workout! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. So put them to use and enjoy your festivous meals. BPHE.
etc. Functional foods—foods which promote health and fight disease—need to be consumed in order to battle this rising epidemic of chronic illnesses. and certain cancers. exposure to smoking. The synergy of multiple antioxidants. certain cancers. It has been estimated that over 80% of elderly people have one chronic illness and more than 50% have at least two. dementia. All of these chronic illnesses are impacted by our nutritional habits. The body likes all of its molecules/atoms to have even numbers of electrons. but we are seeing more aging-related diseases than ever before. fat. Coronary artery disease. diabetes mellitus. Eating these as part of a balanced diet and exercise program can improve the quality and perhaps quantity of life. CK. we are facing more chronic illnesses than ever before. It is important to remember that environmental factors like smoking.) or molecules to form highly unstable and highly reactive molecules called free radicals. and elevated blood sugars can also oxide the body cells to form free radicals. arthritis. depression. and environmental hazards are contributing to chronic illnesses and aging. a high-fat diet.15 The Benefits of Antioxidants As our population ages. Our nutrition impacts the quality of our lives and can impact the quantity of years. The combination of various food products will produce a functional food which is a major benefit to our health. diabetes. Our bodies need natural foods to function and not supplements. radiation. decrease intake of fruits and vegetables. etc. is just starting to be realized as vital to our health. RHN www. The increase in fat intake. and dental problems are growing at rapid rates. lack of exercise.TotalWellnessConsulting. hypertension. The oxygen mixes with different compounds (proteins. When the oxygen mixes with the molecule it gains an extra electron. This article will help you understand how chronic illnesses occur and the process by which the body tries to limit the damage. obesity. What is oxidation? All body cells use oxygen to make energy and to function. hypertension. vitamins. making it an unstable free radical with an uneven number of electrons.ca . Aging itself is not a disease. pollution. Chocolate (cocoa) and berries contain some of the most potent antioxidants available. strokes. BPHE. What food we put into our bodies markedly determines how we feel and function. They are even formed during infections (oxidation is necessary for health because oxidation is needed to kill microorganisms) or 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. minerals. Oxidation occurs every time oxygen is burned as a food for energy. respiratory problems. It has been reported that more than three-fourths of all deaths in patients over 65 years of age are due to heart problems.
isn't that bad for you? 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. cardiovascular disease. memory function. 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. flowers and bark their color. Cocoa is thought to be a rennin-angiotension enzyme inhibitor. these compounds have antibacterial. leaves. The free radicals can also damage cell proteins and even alter DNA within the cell. The colors include the deep red.ca . mauve. liver-protective. antiviral. anti-inflammatory. Flavonoids can increase energy levels. and stops further production of free radicals. hormone-like. arthritis. antimutagenic (anticancer). dementia and even physical aging can result from free-radical damage. Cacao as an anti-inflammatory The bioflavonoids in cacao have been shown to inhibit COX-2 enzymes in your body. fruits. kidney disease. the same strong anti-inflammatory action that many prescription drugs have. and dementia. There are many types of flavonoids. lower blood pressures. If you look at all the studies. BPHE. and vasodilatory (relax blood vessel walls) actions. which is the same principle that many blood pressure pills work on (ACE inhibitors).16 chronic inflammation when free radicals are formed to fight the infection and overproduce themselves. Flavonoids are strong antioxidants which neutralize many free radicals. They can help stop motor nerve deterioration and help improve cognition. CK. Even strenuous exercise will increase the production of free radicals. Blindness. and have been shown to be helpful with Parkinson’s symptoms. UV light and from predators. which in turn decreases the damage to heart vessels. They cause a lot of inflammation and even scar tissue from their damage. RHN www. By blocking COX-2 enzymes your immune system works better. dark chocolate (cacao) has been shown to decrease blood pressure. arthritis.TotalWellnessConsulting. grains. Chocolate as an ACE inhibitor (blood pressure alleviator) In several studies. blue and red. antiallergic. antithrombotic (anti platelet formation). But chocolate is high in saturated fats. decreases pain in your joints. and How Can They Help? Flavonoids or bioflavonoids (the old name was “tannins”) are compounds that give vegetables. These compounds also protect the plants from disease. This action helps stop damage to most of the body’s functions. diabetes. purple. What are Polyphenols and Flavonoids. each with health-promoting benefits.
making it more resistant to oxidation. BPHE. which is necessary for muscle relaxation. nerve conduction. In cacao’s case.TotalWellnessConsulting. which is found in cacao does not elevate blood cholesterol like other saturated fatty acids. energy production. does not promote weight gain. It also has been shown that these cocoa fatty acids may modify LDL-C. Dark chocolate contains very high levels of magnesium. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. raw cacao (chocolate) does not sit around and accumulate in fat tissue as do conventional heat-treated chocolates. and bone and teeth development and health. Why? All raw foods are loaded with food enzymes which are naturally built-in to the food to help its digestion in the body. This particular fat in chocolate is not absorbed well by the intestinal tract. The cocoa bean contains several minerals and vitamins which are useful. RHN www. Magnesium’s powerful relaxation effects is one reason many women suffering with PMS crave chocolate. another vital mineral abundant in cacao.17 Even though we are taught that saturated fats are harmful to the cardiovascular system. the fat-digesting enzyme lipase ensures proper breakdown and digestion once in the body. As a result. although higher in saturated fat.ca . 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. Probably the most interesting phenomenon though is that raw cacao. CK.Potassium. is vital for cardiovascular health and proper cell functioning of our cells. the stearic acid fat.
milk. If you're concerned about your bone health then the best advice I can give is to engage in weight-bearing exercise. the National Dairy Council has massive influence on our society. Remember. and enjoy up to 20 minutes of natural sunlight each day.Eating for Energy. It just may save your bones! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim..18 Attention Men. To give you some perspective. and cheese then you may want to reconsider after recent research has shown a fairly significant relationship between dairy calcium and prostate cancer.TotalWellnessConsulting.. These are far better and much healthier for your overall health.watch out! If you enjoy your daily dose of yogurt.160 mg/100 g serving). Not only is dairy the most acid-forming of all food types but now a massive study published in the American Journal of Clinical Nutrition of nearly 21. We have been brainwashed to believe that milk is actually good for us.. This amount of calcium pales in comparison to many plant sources including kelp (1.000 men found that those who consumed more than 600 mg of calcium daily from dairy products had a 32% higher risk of prostate cancer than those who consumed no more than 150 mg of calcium per day over an 11 year period.200 mg/100 g serving). Ensure to get enough vitamin D and K along with calcium from non-dairy foods or supplements. BPHE. eat more green vegetables. I almost forgot to mention that dairy can build up to 1 gallon of mucus in the human body! It is also highly processed and fortified with all kinds of hormones and other steroids (if non-organic).ca .Just Another Reason to Avoid Dairy! Men. 2% cow's milk contains 120 mg calcium/100 g serving.. CK. and the mother-of-all sesame seed (1. So if you're thinking about good calcium sources then look to green coloured vegetables and sesame seeds. broccoli (130 mg/100 g serving). What a joke! To learn more about calcium and how to make it work for you then grab a copy of my book . RHN www.
19 Those Damn Running Blisters OR How to Heal Skin Problems As you now know I've been running like a mad man getting ready to knock about 5 minutes off my 5k time from last year (my goal is 17:30). 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! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. I've succumb to what many runners experience: a damn blister! But my determination hasn't allowed me to slow down as I decided to continue running despite worsening this foot sore. CK. then the following nutrition tips will be very helpful. To promote the healthiest possible skin you want to focus on the following nutrients: • • • • omega-3 fatty acids (fish oil. walnuts. RHN www. minerals. do your best to eat these foods in their living state for cooking destroys most the vitamins. So here goes. flax oil. If you have any skin problems such as acne. Because I decided to go the advanced route (considering my ambitious goal) with my 5k training program.ca . Studies have shown that supplements are rarely as effective as whole food sources. blisters) that are trying to heal. and food enzymes that are so beneficial to your skin's health. spirulina) vitamin A (carrots. and most fruits and vegetables) vitamin C (most fruits and vegetables) zinc (pumpkin seeds. chic peas) The key is to get these nutrients through whole foods as much as possible. Furthermore. I thought what better time to indulge some skin-healing secrets that I may not have shared with you before. kale. or wounds (ie. eczema. As such. cuts. So as you can imagine it's become a little worse than where it started. BPHE.
Third. The 517-page study also concluded that the intake of heavy meats (beef. lamb.a preservative added to meat to prevent botulism and give meats their red colour. And. and pancreatic cancers! How Does Meat Cause Cancer??? There are several ways in which processed meats contribute to cancer. pork.5 ounces) consumed a day elevated the risk of cancer 21%. Now I can understand that some people have a fixation with their meat and are adamant about getting their daily dose but recent research proves yet again that such dietary choices increase your risk of cancer (amongst other problems)! Especially convincing was a review of 7. cooking meats to high temperatures forms heterocyclic amines and polycyclic aromatic hydrocarbons. Second. as I mention in my book Eating for Energy. healthy. CK. prostate. The problem arises during cooking when these nitrites begin to react with other compounds in the meat to form cancer-causing nitrosamines and nitrosamides. First. processed meats (ie. So What's the Bottom Line? 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. deli meats) are also highly packed with sodium nitrite . BPHE. RHN www. Other studies have also shown that processed meats increase the risk of breast. veal. every 48 grams (1.20 Meat Linked to Colon Cancer I've said many times that adopting more of a vegetarian diet is essential to living a long.000 studies led by the World Cancer Research Fund and the American Institute for Cancer Research that ultimately showed a significant relationship between the consumption of processed meats and an increased risk of colorectal cancer. goat) boosted the risk of colorectal cancer and therefore they recommended consuming less than 500 grams (18 ounces) per week. an acidic internal environment is highly correlated with the development of cancer and other diseases. lung. compounds shown to cause colon tumours in animals. and disease-free life. stomach. I personally take it one step further and recommend eating meat no more than twice a week.ca . Specifically. meats are highly acid-forming in the body.
fruit. Vegetables. CK. BPHE.21 Well. But as the strongest and healthiest animals and longest living people keep reminding us it's all about eating more natural plant based foods. 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.ca . 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.TotalWellnessConsulting. and healthy grains is where its at! Need help moving away from meat? Get your copy of Eating for Energy today! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. In fact. RHN www.
What it boils down to is your metabolism...TotalWellnessConsulting.. A very interesting study out of the journal Obesity Research found that the best predictors for weight maintenance after weight loss were the following: • • • • an increase in dietary restraint during weight loss. the researchers in this study found that whether the 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. being fat is just in my jeans!" And that may be partially true BUT. thinner people have a higher metabolism than heavier people. Here's a simple reason why. BPHE.. a high baseline resting metabolic rate (as a result of resistance training). A large meta-analysis on metabolism published in the American Journal of Clinical Nutrition revealed that formerly obese subjects had a 3–5% lower metabolic rate than control subjects. no excessive fluctuations in weight gain/loss). Since muscle burns roughly 50x times calories than fat it would make sense that having more lean muscle would be a predictor of long-term success in weight management. and a low frequency of dieting Take Home Message #3 . Take Home Message #2 . a rather stable body weight (ie..... CK. and what factors tend to influence your ability to successfully maintain a healthy body weight. why some people succeed at keeping weight off once they've lost it while others don't. RHN www. Take Home Message #1: Resistance Train Resistance training builds lean muscle and is therefore ESSENTIAL to boosting your metabolism and thus helping you lose weight and keeping it off for good.thin people have more fat-free mass OR lean muscle than their heavier counterparts. You need to make healthy eating and resistance training a regular part of your life... Very simply.You can't maintain a healthy weight without a consistent effort towards improving your lifestyle. especially if you've been battling excess weight for most of your life. Now many people would just say "Well.Best Predictors for Keeping Weight Off.ca . A ton of research has been done investigating why some people lose weight while others don't.22 Want to Lose Weight? Boost Your Metabolism! Here Are 5 Ways. The reason.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.
CK.ca . BPHE. Researchers believe that antioxidants in green tea can cause the body to waste calories as heat. use dumbbells. 2. You need to stress your muscles to develop them. Obesity Research. 13: 216268. 4. and cinnamon . the existence of a low metabolism was likely to contribute to the high rate of "weight regain" in formerly obese persons. Spice up your meals The following herbs and spices are well-known to speed up metabolism: cayenne pepper. 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. The key is to impose weight bearing resistance on your body! Use Fitter U™ if you haven't already. 3. et al (2005). jalapeno peppers. or any other form of resistance.just to name a few. Here's how you can start.TotalWellnessConsulting. ginger. use machines. RHN www. N. 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. Spend more time RESISTANCE TRAINING instead of cardio Lean muscle doesn't come about by doing cardio 7 days a week. peppermint. use resistance bands. Keep your fire burning by adding small amounts of wood to it throughout the day . References: Vogels.that's the analogy. Have a cup of GREEN TEA Green tea has been shown to boost metabolism. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 5. Predictors of long-term weight maintenance. Eat small meals throughout the day We've all heard this before and for good reason. Use your body weight.23 cause of this lower metabolism was genetic or acquired. which increases your caloric burn.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Meta-analysis of resting metabolic rate in formerly obese subjects.TotalWellnessConsulting. A.ca . et al (1999). 69 (6): 1117-1122. RHN www.24 Astrup. CK. American Journal of Clinical Nutrition. BPHE.
25 Yuri’s Top 5 Success Habits for Creating Lasting Health and Abundant Energy From the pages of Eating for Energy 1. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. RHN www. Simply incorporating more raw fruits and vegetables into your diet can make a profound difference in how you look and feel…and in no time at all! 4. one of the greatest ways of supplying tremendous amounts of vitamins. Cooking foods dramatically reduces their vitamin. And remember. mineral. minerals. 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. BPHE. Eat Every 2-3 Hours (but only if you’re hungry) It’s a fact .most people eat too much food! It’s 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”. Eat 80% Whole Living Foods (raw) Ever wonder why animals in their natural habitats do not suffer from the diseases that plague mankind? Isn’t 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. Therefore. and phytonutrient content and destroys their vital food enzymes that are so beneficial to our health. 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. 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. 2. These are foods that have no nutritional value. alkalinity. and alkalinity to your body is through juices and smoothies. and the life-prolonging food enzymes that it needs.TotalWellnessConsulting. No one has time for anything anymore – not even healthy eating.ca . consuming greater amounts of vegetables and fruit has never been as necessary as now for nourishing your body with vital nutrients. food enzymes. Drink At Least ONE Fresh-Pressed Juice or Green Smoothie Each Day We live in busy lives. Eating empty foods only prompts you to eat more food since your body is not receiving the nutrients it requires.
CK. RHN www. and don’t forget about the hormones. antibiotics. 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.26 5. Both of these conditions are common to every single disease known to mankind! Oh. BPHE. Eat Meat No More Than 2 Times Per Week Let’s face it – meat is detrimental to your body.TotalWellnessConsulting. and inhumane conditions in which animals (for human consumption) are raised or the higher levels of cholesterol and saturated fats found in heavier meats. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. You can turn a blind eye if you want but the truth is that meat is acid-forming and causes inflammation in the body.ca .
STAY AWAY! By no means am I one to endorse eating anything that comes packaged from any big food conglomerate but new evidence is making me even more ill than these foods themselves. Campbell's soup (which apparently paid $2. The highest rating any of the investigated "Health Check" foods received was an amusing 35/100 while the lowest received a shocking 9/100 in terms of nutritional value. For instance. And what did they find? Well.27 Canadian "Health Check" a Big Joke! Canadian buyers beware! If you ever see this logo on any packaged foods. CK. BPHE. But guess which one has the "Health Check" on their label? You guessed it! Campbell's! I don't know about you but these findings make me sick! That's just another reason why I recommend in Eating for Energy to steer way clear of any foods that are advertised in any way. What this CBC investigation revealed was that companies have been paying big bucks to have this "check" on their foods . A new and much improved system for evaluating the nutritional quality of foods based in the USA.completely eradicating any objectivity in evaluating the quality of packaged foods. I just finished watching a startling report on CBC Marketplace where they revealed one the biggest food labeling fallacies I've seen in a long time..TotalWellnessConsulting. RHN www.2 million to the Heart and Stroke Foundation for the "Health Check") had 2x the calories and nearly 10x the amount of sodium when compared to lesser known organic soup. called ONQI. not surprisingly. or form! The food business is big money and there are companies and lobbyist with deep pockets who will do what ever it takes to get their products into the hands of more and more people.ca . the "Health Check" foods actually scored way lower on the ONQI scale (out of 100 points) than non "Health Check" foods. the Heart and Stroke foundation has recently devised a program whereby they give certain foods that meet their criteria a "health check" (as shown above). In Canada. What they concluded was that you are pretty much making healthier food choices by not selecting the "Health Check" foods. shape. I couldn't agree more. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.. even tested many of the foods that in Canada had received the "Health Check".
TotalWellnessConsulting. But not just the calorie chart . you can't beat natural whole foods.ca . CK.look at the quality of the ingredients. The fewer ingredients there are.28 If for whatever reason you feel compelled to buy packaged foods please do yourself a favour and read the label. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. Choose more fresh fruits and vegetables. If you can't pronounce the names of certain ingredients than perhaps you may want to reconsider what you're about to buy. RHN www. Remember. the better. 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.
29 Skin Healthy Foods for the Summer With the summer fast approaching (at least in the northern hemisphere) extra caution should be taken when out in the sun. as you well know.drink plenty of water and eat lots of fruits and vegetables. guava has nearly 5 times more vitamin C than a medium sized orange (377 mg vs. In fact. So aside from covering yourself up appropriately I'd like to share with you some skin rejuvenating foods that will keep your skin healthy and glowing this summer! Here's a simple rule. women who eat a lot of vitamin C-packed foods have fewer wrinkles than women who don't eat many.000 women ages 40 to 74. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. They taste great and provide tremendous nutrition for your body. 83 mg)! According to a recent study that tracked the diets of more than 4. BPHE.. being rich in skin-enriching vitamins A and C. but most touted for its exceptional levels of vitamin C (great for the skin due to its collagen building and antioxidant properties). It's that time of year when most people come out of their gloomy hibernation to enjoy the glorious benefits the sun has to offer.ca . Here are a few examples: Guava Guavas are often considered superfruits.carotenoids and polyphenols. omega-3 and 6 fatty acids. and very high levels of dietary fiber (important for digestive health). Guava has good levels of the dietary minerals.. giving them a high antioxidant value and skin protecting properties. increased sun exposure can lead to increased free radical damage from the sun's UV rays. But this increased exposure should be enjoyed with some caution.TotalWellnessConsulting. They are a great source of vitamin E (a highly potent antioxidant) and one of the best sources of monounsaturated fats. RHN www. Research does show that 20 minutes a day of sunshine is all your body needs to produce adequate amounts of vitamin D. Avocado Avocados are one of my personal favourite foods and for good reason. potassium and magnesium. CK. However. They contain both major classes of antioxidant pigments .
RHN www. 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. When you think of young. bladder.ca . serum lipid oxidation.30 Both of these nutrients are imperative not only for your health but also for the integrity and youthful glow of your skin. BPHE. 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. They are not readily stored as fat in your body as are most cooked fats! Papaya One of the top sources of beta-crypoxanthin. 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? 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. cervix. a cancer preventing compound.TotalWellnessConsulting. and skin! Papayas also contain the digestive enzyme papain which has also been shown to speed burn recovery when used topically. 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. and cancers of the lung. So if you get sunburned this summer smother a little papaya over top and feel its soothing effects. Like watermelon and tomatoes. So there you go! 3 fruits that are not only delicious but also tremendously beneficial to the health of your skin.
The result is that the body will turn to its most alkaline substance. unhealthy skin. As a result.4) is bad for the blood as it increases its affinity for oxygen. As compensation. magnesium. grains. If these buffers become saturated. cancer grows where there is no oxygen! What causes excess acid in the body? • Eating too many proteins. more and more calcium is leached from the bones.31 Are You Too Acidic? Do you feel tired or lethargic? Are your nails.ca . and hair unhealthy looking? Do you suffer from frequent colds. CK. RHN www. illnesses. the body releases alkaline molecules into the blood (which may sound good but really isn't!). excess acid in our bodies will create a biochemical breakdown. as Noble Prize winner Otto Warburg discovered. and sodium. Because the blood prefers a slightly alkaline pH of 7. Too much alkalinity (above ph = 7. making it more difficult for the blood to release this same oxygen to the tissues. and much more! At the ultimate level. the tissues and organs become oxygen starved putting them at greater risk for the proliferation of cancerous cells since. hair and nails. then these acids will ultimately be pushed into our cells causing the displacement of vital minerals such as potassium. to neutralize the acid. Our bodies hold approximately 45 litres of fluid and most of these fluids thrive only if they are slightly alkaline. then your body may be too acidic! Why is pH Important? pH is a measure of how acid or alkaline a substance is and is based on a scale of 0 (acidic) to 14 (alkaline). The result is bodily havoc such as being more susceptible to infection and sickness. or joint pain? If so.TotalWellnessConsulting. predisposing the body to the development of osteoporosis and arthritis. the body begins to store acids in the tissues. calcium. sugars or dairy products • Strenuous exercise • Excess stress The 80/20 Rule 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. these acids may reach the level of the bloodstream causing it to become more acidic. BPHE. skin. As a person becomes more and more acidic. our bodies use alkaline buffers to neutralize high levels of acidity. For example. In so doing.4.
To maintain a healthy alkaline internal environment.all except cranberries • Some nuts and seeds . 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.Pure Alkaline Energy! Green Barley grass is a nutrient rich grass grown in lush soils in the foothills of the Japanese mountains. 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 .almonds. One tablespoon is equivalent to the nutrient content of an entire head of lettuce..it tastes great! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . sunflower seeds • Quality water Green Barley Grass . It is probably best known for its beneficial alkalizing and energizing effects on the body. it has 7x more calcium than milk and 6x more vitamin C than an orange.especially green barley grass • Fruits . skin and nails • Improvement of diabetes and hypoglycemia • Inhibits the growth of cancer cells • High alkalizing effect • Best of all.. For instance. it is recommended that our diets consist of 80% alkaline forming foods and 20% acid forming foods. RHN www. exclusively. it is one of only two foods on earth that the body can survive on.TotalWellnessConsulting. CK. No wonder we have so much sickness and disease in our society. BPHE. because it is a whole food and 60% protein. the North American diet has reversed these percentages for the worse. Moreover. Unfortunately. flax seeds. sesame seeds.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.
CK.TotalWellnessConsulting. BPHE.33 You can get green barley grass at most health food stores.ca . RHN www. To learn about the entire pH balance story for the best health ever then CLICK HERE to get start with Eating for Energy! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
vegetable. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Their omega3 fatty acids actually assist your body in burning fat. Eat raw foods as much as possible. If you eat too much of anything. and olive oil should not be heated. complex carbs such as vegetables and spouted beans and gluten-free grains (quinoa. You can do thousands of reps of ab work every week. and fat gain. Conversely. not in the gym. Avoid refined. Choose natural. CK. Consume the majority of your carbs during the earlier part of the day so that they can be used as fuel for your activity. Be very conscious of portion size. at this 15-20% deficit rate it would take 8 to 11 days to burn 1lb of fat! Less fat means greater chance of seeing your 6-pack. When you consider that 1lb of fat is equivalent to 3500 calories. diabetes. Avoid cooked plant fats and animal fats. 1. Look to feel satisfied NOT lethargically full. and fish oils in their cold (or raw) state. These foods wreak havoc on your blood sugar and insulin levels predisposing to hypoglycemia. 4. If you’re a calorie-counter (I’m not). Raw foods are packed with enzymes that help your body digest and assimilate the essential nutrients that your body needs. Reduce carbs and simple sugars later in the day especially if you foresee being inactive. and heat and become rancid when cooked. which are void of food enzymes." and there's a lot of truth to that. So if you normally eat 2000 calories per day you would reduce your daily caloric intake to 1600-1700 calories. Eat about 1520% below your calorie maintenance level. 2. Spread your calories into 5-6 smaller meals instead of 2-3 big ones. 6. 5. you can forget about getting a great set of 6pack abs. choose olive. They are sensitive to air. BPHE. hemp. Late night snacks will get stored as fat. amaranth. oat groats. smoothies. flax. light. Fats such as canola.ca . millet. or take them by the spoon full.34 7 Nutrition Secrets for Great Abs Many people say that "abdominals are made in the kitchen. brown rice). Once this happens they become a source of freeradicals in the body and are much more easily stored as “unproductive” fats in your body! Instead. RHN www.TotalWellnessConsulting. Add them to salad dressings. simple carbs that contain white flour or white sugar. especially if you eat them right before going to bed. but if your nutrition is not in order. cooked foods. then you want to start off by simply decreasing the number of calories you’re consuming each day. you can say goodbye to your abs. 3. take more energy and time to digest and place greater stress on your body.
Incorporate these 7 nutrition secrets to great abs into your regime and watch the difference they make.ca .35 7. the other critically important component to burning fat is being physically active through both cardiovascular and resistance training.TotalWellnessConsulting. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. You want to aim for half your bodyweight (lbs) in ounces every day. Drink plenty of water. Remember. RHN www. CK.
It’s no wonder that obesity is such a problem in Westernized countries. If not. green vegetables. The best sources of alkalinity of all foods are greens. I’m sure you can see that the Western diet . 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.full of its processed. The tough part is that much of this advice overlooks the basic physiological premise for weight loss and long-term health – alkalinity! Our bodies operate within a fine pH equilibrium.ca . and magnesium while possessing lower concentrations of acidifying properties such as sulfur and nitrogen. Grasses. all animal products (meat. most people have no idea what being alkaline means. However. Linus Pauling. The reason for this is that they are abundant in alkalizing minerals such as calcium. iron. though. If we are too acidic. BPHE. Once the acid lessens. RHN www.TotalWellnessConsulting. eggs) are acid-forming in the body. The most important bodily tissue – our blood – requires a slightly alkaline pH to operate perfectly. You will find it very hard lose fat if you are acidic. It’s simple – your body needs to keep the fat around to hold onto to the acid. Many years later. Most grains and refined sugars are as well. Being alkaline means not being acidic. It has been said that our diet should be 80% alkaline and 20% acidic. was the first to show to that cancer cannot grow in an alkaline environment. potassium.36 Eat Greens for Fat Loss When it comes to fat loss and losing weight there is an overwhelming amount of information. dairy. For instance. If you’re like most people who want to lose weight you may feel somewhat bewildered and confused by all the diet and nutrition advice given by so many different fat loss experts. and expel their waste into the blood. The body’s fat cells hold onto this acid as a protective mechanism since acid in the blood or vital organs can be lethal. we invite disease and “fatness” to grow rampant. your ability to burn fat is related to your body’s acid-alkaline balance. Oxygen transport to the cells becomes compromised and the body begins removing dangerous acid out from the blood and storing in our fat cells. Therefore. CK. So What Foods Are Alkaline-Forming? Fruits and vegetables. coagulate. and sea vegetables are some examples. Dr. 2-time Nobel Prize winner. refined. and high fat foods .is the exact opposite. the fat will follow. A diet rich in green foods will not only help prevent the onset of disease but it will keep you thin. So when you hear “experts” promoting high protein diets or other similar weight loss gimmicks you need to ask yourself if the foods they promote are acid or alkaline-forming in the body. A diet high in these foods can only result in an acidic body. red blood cells begin to die.
Here are 4 strategies to help you alkalize your body for optimal fat loss (and health) results: 1. CK. However. 3. 4.TotalWellnessConsulting. You should drink at least half your body weight (lbs) in ounces each day. Think about it…how many overweight vegans or vegetarians do you know? Obviously being vegetarian doesn’t guarantee weight loss because many of these people can also have atrocious diets. artificial sweeteners. 2. their chance of staying thin is far better than someone who eats burgers and other garbage foods. RHN www. Breathe! Take a few minutes each day and focus on deep breathing. Eat more fruits and vegetables and get plenty of greens. Oxygen is alkalizing.37 As you incorporate more green foods into your diet you will become more alkaline – displacing needless acid – and improving your fat loss efforts. Minimize and avoid processed foods. Drink plenty of water. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. How to Alkalize Your Body? Eat for health and you will alkalize your body and lose weight. and nutritiondeficient drinks like coffee and sodas. My rule of thumb is to consume at least 1 green juice and/or salad each day.ca .
the elephant. Cancers. and a stressful lifestyle. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. It’s no wonder the blood is known as the “river of life”. and bacteria all thrive in acidic environments. and in some berries. Health. cooked. we feel uplifted. Not only do you enrich your body with this vital mineral by eating greens but you also help strengthen and build your blood since the molecular structure of chlorophyll and hemoglobin are almost identical. and animal-based foods.TotalWellnessConsulting. meat and dairy products. Unfortunately. What’s amazing thing about chlorophyll is that it is the plant’s version of hemoglobin. This energy is then used to produce carbohydrates through a process known as photosynthesis. healthy. Quite the contrast to the feelings of fatigue and lethargy that arise from the consumption of refined. The gorilla. we immediately benefit from the sun’s life-giving energy that is held in the bonds of the chlorophyll molecule. BPHE. and energetic. Immediately. and long-living animals that thrive on nothing more than the energy and nutrients provided by nature’s gift – the greens! The Power of Chlorophyll Why green plants are so amazingly powerful is because they are direct conduits of the sun’s energy. This is important because disease cannot thrive in alkaline environments. without chlorophyll plants cannot thrive. This is how the food chain begins. light. The sun’s rays are absorbed by the green plants’ pigment called chlorophyll (which gives plants their green colour). grasses.ca . Hemoglobin is the oxygen-carrying molecule in our blood which binds iron to oxygen.38 Why Green is King Have you ever noticed that the biggest and strongest animals are herbivores? Moreover. and the giraffe are just a few examples of strong. an overwhelming percentage of the North American population is acidic due to a diet high in refined sugars. they eat nothing more than green leaves. Once we (or animals) consume greens. As a result. CK. chlorophyll binds magnesium – one of the most deficient minerals in our diet. Green Equals Alkalinity = Energy. Without hemoglobin we die. But the true beauty arises when humans and animals consume chlorophyll via green plants. Instead of iron. Likewise. bad fats. RHN www. the energy of the sun is directly inserted into your bloodstream. The result – one of the most unhealthy populations on the planet. Fat Loss & More The other vital characteristic of all plants is that they are highly alkaline-forming in the body. viruses.
ca . It even has one of the longest lifespan averaging 69 years. an amazing blue-green algae. just look at what we’re putting in our bodies and there’s your answer. Greens Are Your Best Source of Protein Per gram. greens provide way more protein than meat. BPHE. you would notice a tremendous difference in how you look and feel by adding more greens to your diet.39 How many wild animals do you know of that suffer from “human” diseases? None! Why is that? Well. and smartest mammals on the planet. provides 60 grams of protein per 100 gram serving versus only 24 and 29 grams for ground beef and chicken. 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. But where do cows get their nourishment from? That’s right – grass! I hope you’re starting to see my point. CK. Spirulina. So the take home message from this article is simple – EAT MORE GREENS! To get you started. My rule of thumb is to try to have one green salad and/or one green juice per day.TotalWellnessConsulting. try this delicious green smoothie: Even if nothing else changed in your diet. Humans drink their milk for its “apparent” rich calcium and protein content. The alkalinity that greens provide helps the body age gracefully while maintaining a suitable level of health and vitality for survival (or life). It is by far one of the largest. strongest. Greens help life thrive. respectively! It’s no wonder that the strongest and biggest animals are subsist on grass and green leaves. Why don’t we learn from what works in nature? Look at the elephant. Do this and you’ll see what I’m talking about! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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. RHN www. How about cows.
RHN www.TotalWellnessConsulting. fat content low (and absent in trans-fats). In my research on this matter I noticed that the only food products that had health check approvals were those from big-money food conglomerates. A recent investigation into this subject revealed that one of the big food companies had paid more than $2 million to have their soups approved with the health check symbol. if you need to buy packaged foods then be sure to first look at the list of ingredients. Ask yourself "Was this ingredient used when my grandmother was a child?" If the answer is NO then you probably shouldn't be eating it! The sodium should be minimal. The second can of tomatoes had no health check yet the only ingredient here was organic tomatoes! How does make any sense? It's absolutely absurd and misleading to millions of consumers. that actually healthier for you. I just got back in after appearing on Breakfast Television here in Toronto. The fewer the better. I was invited on the morning show to talk about the non-sense that is going on with regards to food labeling in North America. these companies are big financial supporters of the health check program BUT claim not be paying the Heart and Stroke Foundation to have this label put on their products That too is a big fat lie. especially in Canada. One of the issues here is that certain products are given a "health check" approval (a Heart and Stroke Foundation campaign) while other products. and sugars negligible. BPHE. As it turns out. What to look for? Well.ca . The first can had been awarded with the health check symbol yet contained 300 mg of sodium (fresh tomatoes contain about 10 mg) and a number of preservatives including EDTA (an agent that destroys both the cells and their DNA). It's just another reason to eat whole fresh foods. CK. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. are not! One of the comparisons I made was between two cans of tomatoes. If you see any ingredients that seem suspicious they most likely are.40 The Food Label Fallacy Well.
41 In general though. RHN www. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . BPHE. you want to choose a wider variety of fresh fruits and vegetables.TotalWellnessConsulting. CK.
The introduction of computers and a more sedentary lifestyle. The researchers stated that 83% of that group had signs of coronary artery disease (CAD) and around 8% had a high level of the disease. and average degree of CAD. Alzheimer's disease). CK. 82% (425 persons) had “a degree of coronary artery atherosclerosis assessed at autopsy. reduced physical education in schools and increased consumption of high-fructose corn syrup have massively contributed to the obesity explosion. when a decline in heart disease began. Their 23-year analysis demonstrated three categories of decline: high level. Surprisingly. and heart disease has already been established through relationships such as Syndrome X. the degree of these declines stopped after 1995 and may have actually headed upward— after the year 2000. Yunsheng Ma of the University of Massachusetts Medical School. In the study. approximately 80% died of heart disease or one of the nine other leading causes of death among American men (cancer. He and his colleagues discovered that few met “recommendations for fruit. conducted a follow-up study of 555 heart disease patients for a year.000 men died of cardiovascular disease in 2004 and about one-fourth of all heart disease-related deaths occur in men. kidney disease. chronic obstructive pulmonary disease/COPD. In fact. The latest findings mark the first shift since the mid-1960s. just over a million American men died. researchers from the Mayo Clinic and University of British Columbia reported that of 515 people.” 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Men typically develop heart disease 10-15 years earlier than women— consequently dying in their prime. age 16 on up – suggesting heart disease doesn’t only affect men and women in their 50s and 60s. It is little surprise that there has also been a corresponding rise in obesity and diabetes rates during this same time frame. a recent study found clogged arteries in young adults. 35-65. The Centers for Disease Control and Prevention (CDC) stated that in 2003. influenza and pneumonia. You’d think they would considering they just suffered a heart attack but apparently old habits die hard. RHN www. Yet. Dr. vegetable and fiber intake and were eating a ‘disturbing’ amount of trans fat. A February 11 Reuters article demonstrates this finding.TotalWellnessConsulting. diabetes.ca . Of these deaths. ages 16-64. any level. suicide. stroke.42 Heart Health Alert! According to the Mayo Clinic (and every other authority for that matter). unintentional injuries. And the link between obesity. diabetes. The American Heart Association revealed that over 410. the growth of fast food chains and larger portion sizes. heart patients rarely change their diet. there has been an upswing in heart disease over the last 20 years. which has now become an epidemic in North America. BPHE.
• Minimize consumption of refined sugars. BPHE. RHN www. not nutrition. 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. • Maintain a healthy weight • Exercise at least 30 minutes every day . a measurement of heart-healthy eating. those that did. researchers used the Alternate Healthy Eating Index (AHEI). 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.need help? Click here to try Fitter U. and cooked plant fats. and positive lifestyle habits. Keeping Your Heart Healthy Regardless of your age.TotalWellnessConsulting. you need to start making healthier lifestyle changes now.43 According to the article.” • The average score was 30. regular exercise.4% at five or more vegetable servings daily • Only 7. amount of trans fat consumed. trans-fat. • Have your cholesterol and blood pressure tested • Diabetics should keep blood sugar under control through proper nutrition. including “fruit and vegetable consumption. their programs typically focused on exercise.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. and ratio of white-to-red meat eaten. CK.ca .8—out of 80 • Only 12.
TotalWellnessConsulting. For decades. Fat Burning Remedies: 1. with the necessary equilibration of fat intake and oxidation (fat burning) being achieved through expansion of fat stores.ca . 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. to lose 1 lb of fat would take about 1 week if you did nothing else but reduce you caloric intake by about 15%. losing weight has been “dummied-down” to creating a negative energy balance.Part 1 Losing weight begins by eating healthier foods and exercising on a regular basis. Compromised Fat Burning Ability According to researchers from the International Journal of Obesity. Follow the Fat Burning Remedies for weight loss solutions to each issue. This also appears to be characteristic of formerly obese subjects and. researchers have been fascinated by the precise eating habits of overweight and obese people. a predisposition to obesity appears to be associated with defects in the ability to raise fat oxidation (or fat burning) in proportion to moderate or high fat intakes. RHN www. weight loss. Get more active and start with low intensity cardio exercise that specifically burns fat. A lot of the research is inconclusive and some conflicting. CK. if not through increased physical activity. It has been proposed that obesity is an adaptive response to a high-fat diet. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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. In general. BPHE. Considering that 1 lb of fat is equal to 3500 calories. notably. and other confounding variables. This indicates that the body of an overweight individual (for whatever reason) is less able to burn fat as more fat is consumed. their fascination has not been easy to translate into concrete conclusions due to the complexity of eating behaviours. However. Walking for at least 30 minutes every day is a great start. And in the long run. meaning that you need to consume fewer calories than you expend. as you can imagine.44 How to Lose Weight Learning From the Eating Behaviours of Overweight People . non-obese restrained eaters. but what follows are some of the more clear cut conclusions regarding eating behaviours that lead to weight.
3. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. CK. Resistance train using your bodyweight or weights 3-4 times per week. substrate balances and body fat in subjects with a predisposition to obesity. Resistance training is equally important since the more lean muscle you develop. International Journal of Obesity 17. Diet composition. (1993).45 2. 3. S32S36. Use a fat-specific digestive enzyme such as lipase before eating.ca . References: Astrup. RHN www. the more you boost your fat burning metabolism. Suppl. BPHE. Lipase specifically digests and breaks down fat in the body and helps prevent healthy fats from being unused. A.
thereby releasing an underlying desire to eat. Today. such as emotional events (including anxiety). This was demonstrated through a fascinating experiment whereby subjects were given “preloads” (a premeal) of zero. The pattern of thinking identified with such behaviour has been characterized as. Restrained Eaters Eat More In 1972. CK. Follow the Fat Burning Remedies at the end to make sure you don't fall into the same trap. we talked about one of the predispositions to being overweight . the presence 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. This might be due to actual dieting or the fact that many overweight individuals may be engaged in a chronic struggle to restrain their eating against a biological drive toward further weight gain. This paradoxical behaviour apparently occurs when the perceived intake of energy is sufficient to cause normally restrained eaters to suspend their self-imposed restraint. a researcher from Psychology Today suggested that the obese-normal differences in eating behaviour could be due to greater hunger experienced by obese individuals. as expected. and then asked to consume ice-cream ad libitum as part of a ‘taste’test. one.ca .TotalWellnessConsulting. inversely related to the size of the preloads in subjects scoring low on the Restraint Scale. so I might as well eat!” Many factors other than food preloads have been shown to precipitate overeating in restrained eaters.46 How to Lose Weight Learning From the Eating Behaviours of Overweight People . One of the crucial but initially surprising behavioural findings and correlates of restraint was a tendency to exhibit ‘disinhibited’ eating.Part 2 In part 1. “I’ve blown it already. compared with the same preload identified as low in energy. we're going to look at a specific eating behaviour that has led many people (especially those who diet) to pack on excess pounds. the ice-cream consumption of restrained subjects paradoxically increased with a greater preload! Subsequent studies showed that restrained subjects tended to eat more after a preload identified as high in energy. BPHE.having a faulty fat burning engine. RHN www. While actual intake of ice-cream was. The role of restrained eating in eating behaviour was initially explored in a series of studies by Herman and his colleagues (published in the Journal of Personality) assessing the concern with dieting and weight. and short-term weight fluctuation. or two glasses of a milkshake.
Assessing the dietary implications of macronutrient substitutes. These findings confirm a major influence of cognition on short-term food intake. Anderson. In Progress in Obesity Research 7. and even the anticipation of a forthcoming high food intake. BPHE. Bouchard. and suggest potential causal links between restraint and compulsive eating. The paradox is that we live in a weight-obsessed culture and environment where slimness is promoted as the ideal of beauty. (1996). J. Since you’ll be supplying your body with the minerals and nutrients it needs. remains suggestive. and perhaps longer. healthy fats. self-control and success while. pp. the sight and smell of well-liked foods. & Mack.TotalWellnessConsulting. P. C. Journal of Personality 43. editors]. Leiter and R. Restrained and unrestrained eating. and sprouted seeds and grains. energy-dense foods and opportunities to eat are ubiquitous. H.ca . 647-660. 423430 [A. D. Choose foods that are “nutrient-dense” not “energy-dense”. L. CK. at the same time. London: John Libbey & Co. Mendelson. not weight loss! 2. Stop dieting! Severely restricting your caloric intake and depriving yourself can only lead to further weight gain.term failure of losing weight. It’s no wonder that more than 60% of the North American population is overweight. C. especially tendency for disinhibited eating. RHN www. Mela. Angel. These include fresh fruits and vegetables. D. Lau.47 of other people overeating. the role of restrained eating and related behaviours. Fat Burning Remedies: 1. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. References: Herman. (1975). In relation to the development or maintenance of obesity. D. your body will no longer crave “non-foods” as it did before.
which makes them addictive and hard to put down. and consumption of.. Transition to eating 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. “psychobiological” effects of fats may contribute to an associative conditioning process. Palatability is commonly invoked as an explanation of overeating leading to obesity. CK. BPHE. Foods such as walnuts. now onto the third eating behaviour that may lead to weight gain. choose natural living foods. olives. Instead. Present knowledge is consistent with the view that preferences for.ca . Avoid cooked and rancid fats and oil. through which a liking for fat-associated sensory qualities is acquired by experience. This means that high-fat foods (cooked or rancid fats to be exact) can be addictive by conditioning our sensory system to enjoy and subsequently crave such foods. and overeating of these or other foods. For many people. coconut. unfortunately many of these “traditional” yummy foods are fairly high in fat (and not the good kind). Consumption of diets moderate or high in fat or energy density (with low physical activity levels) appears to be critically implicated in the development of obesity amongst susceptible individuals. but because such foods may present a particularly potent stimulus for the breakdown of restraint. The basis for fat preferences in general was recently reviewed in the journal Progress in Obesity Research. although the fundamental cause of high fat preferences and intakes in obesity remains somewhat obscure. and that analysis suggests that postconsumption. RHN www.Part 3 Ok. loss of dietary control.48 How to Lose Weight Learning From the Eating Behaviours of Overweight People . Palatability. dietary fat (specifically cooked and rancid fats) are linked to weight gain. cashews.. durian. Fat Burning Remedies: 1. right? Well. and avocados that have not been cooked provide some of the best sources of healthy fats that actually do your body tremendous good – and they’ll actually help you burn fat! Living foods recipes such as raw chocolate any other amazing dishes are not only highly nourishing but are incredibly palatable. cacao. High-Fat Foods and Weight Gain It makes sense that we would want to eat foods that taste better. the palatability (taste) of “energy-dense” (high calorie) foods may not be of concern solely because of their inherent nutritional composition.
Simply. In Progress in Obesity Research 7. or given a tendency for uninhibited eating. Nonetheless. CK.49 more living foods and watch your cravings for addictive foods vanish into thin air! Conclusion By any mechanism. pp. 423430 [A.ca . Assessing the dietary implications of macronutrient substitutes. Lau. editors]. Anderson. C. follow the fat burning remedies recommended in this article and your weight loss efforts will be rewarded! References: Mela. BPHE. high-fat foods. Mendelson. the physiological effects of energy-dense.TotalWellnessConsulting. creates ideal nutritional and psychological conditions for excessive food intakes leading to weight gain and perhaps obesity. RHN www. when combined with a heightened responsiveness to such foods. Bouchard. Leiter and R. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. J. London: John Libbey & Co. D. H. D. Angel. L. (1996). now that you understand some of the eating mechanism for gaining weight you have the power to change.
which comes in a small roll and is available at most health food or drug stores. Also. and greater energy. Saliva testing is easy and inexpensive. Remember. and vital organs to compensate and buffer the excess acid. here are some simple methods for helping you quantify whether your body is too acidic or whether is has just the pH balance. or gums. your blood (the most important tissue) requires a slightly alkaline pH between 7. Simply but some pH paper (litmus paper).35 – 7. our body’s ability to maintain an appropriate acid-alkaline balance for optimal health. It usually costs between $10 and $15. fat loss. BPHE. you can get a pretty good idea of your body’s general acid-alkaline state. Urine Testing Urine testing also uses pH paper.0 and 7. Nonetheless. Ideally. by keeping a log over time.50 How to Test Your Body's pH Level One of the fundamental components of my book Eating for Energy is the importance of proper pH balance within the body.TotalWellnessConsulting. If your pH routinely tests acidic then you’re body is most likely consistently acidic. The best time to test your saliva is first thing in the morning before eating or drinking anything. whether you like it or not – simply based on our crazy diet and hectic lifestyle. Over time. place a 2-inch strip of litmus paper in your urine stream 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. lips. To test your urine. Try not to let it touch your tongue.4 as it is naturally slightly more acidic than the blood.ca . RHN www. Immediately check the strip’s color against the color scale on the back of the roll. bones. it can provide a broad picture of your overall state of acid-alkaline balance. most likely you are.45. Saliva Testing Saliva testing gives a general range of the saliva’s pH and should be used only as a rough guide. which means that your body may be dumping alkaline minerals from your muscles. In other words. It is more accurate than saliva testing but should still be used as a general guideline of your body’s overall acid-alkaline status. Simply tear off a 1-2 inch strip of the litmus paper and place it under your tongue in some saliva. But how do you know what your body’s pH level currently is? How do you know if you’re too acidic? Well. CK. your saliva pH should be between 7.
If you find that your blood is too acidic then you’ll most likely also have any number of symptoms including fatigue. exercising. Similarly to the saliva.8. lethargy. Keep a log of your results over time for best accuracy of your body’s pH state. Ideally. RHN www.TotalWellnessConsulting. Eating for Energy. Not to mention reading my book. being overweight. These are 2 of the most convenient and common pH testing methods. As with saliva testing.51 or collect some of your urine in a paper cup and dip one side of the paper strip into it.ca . you should test your urine first thing in the morning. frequent colds or illness. CK. For best accuracy you can have a look at your living blood through a process called “Live Cell Microscopy”. and drinking lemon water. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. your urine should be slightly more acidic than the blood. your urine’s pH should be around 6. 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. BPHE. deep breathing.
This causes the feeling of withdrawal and the urge for more of the drug.52 Why You Are Addicted to Certain Foods Like with any drug you can become addicted to certain foods. this leads to an overburdened immune system that eventually becomes fatigued and no longer able to deal with the allergen (the food that is craved). In the case of food addiction it is a little bit different. By consistently eating the foods we most crave. We are often allergic to our most desired foods because each time the craving is satisfied there is a dampening of the immune system. Food sits too long in the digestive tract All of these factors place extra burden on the immune system and allow time for it to mount an immune response against a given food. Denial 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Too frequently consumed 3. Obsession with a particular food 2. CK. Lack of control when around that food 4.ca . The 3 Main Causes of Food Addiction 1. In the case of a drug addiction the cause is usually due to the specific receptors for that drug not being “filled”. we place a tremendous stress on our immune system.TotalWellnessConsulting. Cravings often go hand-in-hand with allergies. BPHE. RHN www. Negative consequences upon eating it 3. The 4 Signs of a Food Addiction 1. One of the reasons we become addicted to certain foods is that these are often the food residues that are most present in our blood. We are often allergic (or sensitive) to the precise foods we crave. Over time. This is not a good thing for overtime these foods end up becoming a source of unneeded stress in our body. Some experts believe that cleansing the blood through alkalizing green juices and other cleansing protocols can help. A good way to know for sure if you’re addicted to a certain food is if there’s initial relief when the craving is satisfied (by eating the food) but then the craving returns shortly thereafter. Over-consumption of a particular food 2.
The results have been outstanding. Because of this constant bombardment I had developed an allergic terrain which manifested eczema. BPHE. The key is to identify which foods you most crave and avoid or minimize their consumption. 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!). Nowadays. CK. I craved these foods (and still do to some degree) and ate them incessantly. Unfortunately. rebalancing my intestinal flora. 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. and eventually an autoimmune condition called alopecia where the immune system attacks the body’s hair follicles. pasta. since I’ve radically altered my diet and have more or less removed wheat and dairy. Furthermore. Start today! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and my asthma (which was out of control when I was young) is now almost undetectable. after years of abusing my body with these “drugs” my immune system had had enough.ca . environmental allergies.TotalWellnessConsulting. 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. Improving your digestion is also absolutely paramount. asthma.53 In my case. and eating more raw vegetables and fruit. 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 you’re prepared if you slip back into old habits. I was brought up on breads. cereals. and dairy. RHN www. My triumphs are not miraculous but rather simple commitments to improving my digestion. I know longer have to wear gloves over my hands to hide what used to be terrible eczema.
and Weight Loss The other aspect of sugar that prevents weight loss is the fact that as we fuel more and more microorganisms. pastas. The sugar. In turn.54 Want to Lose Weight? STOP Eating Sugar! Sugar may taste sweet but its health effects are anything but. Hidden Sources of Sugar While we typically eat a lot of sugar in the form of desserts and sugary beverages. fungi.ultimately making it much harder to lose weight and maintain optimal health. an excess intake of calories through sugar obviously leads to weight gain (considering everything else remains equal). your weight loss attempts will be in vain. if your liver becomes stressed and compromised as a result of having to filter tons of toxins floating through your blood. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. nutrient void. a large portion of our sugar intake comes from hidden sources which include: • Livestock are often fed sugar prior to slaughter to improve the color and taste of the meat. and expel toxic wastes that make us feel and look even worse. CK. Toxins. Similarly. As this vicious cycle continues not only do we feed these toxin-producing microorganisms but we also intake huge amounts of calorie-rich. multiply. Over time. If fat isn’t needed to store acid. If the liver is not functioning properly then its ability to metabolize sugar and fats will also be compromised. these pathogens feed on the sugar. sugar-laden foods. then it can more readily be metabolized. Since excess acid in the blood will eventually be stored in fat cells. Only once you rid your body of excess acid and restore its proper pH balance will you be able to shed excess fat. The Liver.TotalWellnessConsulting. and so forth. We end up feeding these microorganisms and fuel their growth and place further toxic acid into our body.ca . provides an internal environment that is ripe for the overgrowth of dangerous yeasts. and the acidity that it creates. RHN www. the toxins they expel create more acid in our blood and pose added stress on our liver. our body begins to crave more sugar in the form of sweets. Acid. and bacteria . Elevated blood sugar and blood lipid levels are usually the result. breads. This is because the liver is not only the body’s major filter but it also regulates sugar and fat metabolism. Because these critters feed on sugar. Excessive sugar consumption throws the body’s pH levels out of balance making it harder for us to lose weight and maintain good health. BPHE. it is futile to further acidify your body if you want to lose weight.
sugar is most often the first ingredients in these foods. and relish are heavy sources of sugar. Greens are one of the best sources of alkalinity and help rid your body of excess acid produced by sugar consumption. Opt for more fresh vegetables and fruit. BPHE. The choice is yours but if you want to lose weight then you need to make the right choice. mustard.TotalWellnessConsulting. In fact. especially greens. You’re much better off eating natural sugar from fruit then chemically altered and manufactured refined sugar that you can buy from a store. pastas. CK. • Most table salts contain sugar.55 • Corn syrup and molasses are often used in restaurants to prevent shrinkage of hamburgers. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. The key is move away from packaged and processed foods and move towards fresh whole foods. • Condiments such as ketchup. RHN www. • Most breads. and cereals contain added sugar of some sort. • Canned fish are often glazed with sugar. • Sugar is added to many mixes and roasted nuts.ca . So as you can see we are bombarded by sugar.
the majority of our sugar intake comes from hidden and unexpected sources such as processed and packaged foods. or the ever-present high-fructose corn syrup. BPHE.it Ain't So Sweet! The average person in North America consumes 150 lbs of refined sugar per year! This is astronomical in contrast to the 5 lbs per year consumed by the average person at the turn of the 20th century. In packaged foods sugar can take the form of glucose. CK. And it’s not just the refined table sugar that is the problem.ca . the naturally occurring minerals and vitamins in the sugarcane plant are completely removed. It’s no wonder that research has linked sugar consumption to cancer. The major concern is that sugar provides no real nutritional value. including bleaches and deodorizes.56 Sugar. it is highly acid-forming. One such mineral is chromium. arthritis. obesity. Many of these chemicals. then here a couple of strategies that will help you from joining the “dark side”: 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Refined sugar is one of the worst poisons you can put into your body. It is known to compromise the immune system response for between 4-6 hours. while wreaking havoc on our blood sugar levels (promoting diabetes and weight gain) and leading to excess caloric consumption. diabetes. The more acidic your body becomes. Sugar is used as an additive in foods ranging from meat to ketchup to salt. Chromium is a critical player in the body’s ability to uptake sugar from the blood and into the cells. lowering the body’s natural defenses and making less capable of fighting harmful pathogens.TotalWellnessConsulting. and many other degenerative diseases. cataracts.. dextrose. the greater the likelihood for disease to flourish. and compromises the health of our vital organs. disrupts normal mineral relationships. RHN www. which imposes further stress on the body’s energy metabolism regulation. The manner in which sugar is processed exacerbates the problem. sucrose.. The fact chromium is not present in refined sugar poses a problem for sugar uptake and metabolism. It suppresses the immune system. This means that sugar consumption throws off your pH balance so that your blood and other important become more acidic. especially in its refined state. If you’re a big sweet tooth and constantly seeking your next fix. hormonal disruptions. More than 60 chemicals are used in the processing of natural sugarcane’s thick beige stalks into the fine. Sugar. At same time. osteoporosis. white granular table sugar that we’re all to familiar with. has many detrimental effects on the body. In fact. are still present in the product. First and foremost. This is one of the reasons why refined sugar causes a rapid spike and then crash in blood sugar levels.
Chromium is a mineral that is often lacking in our foods (because everything is so refined). honey. CK. you purify your blood. • Alkalize your body through lemon water and green juices. • Eat schizandra berries or take a schizandra supplement. As you alkalize your body.57 • Use natural sweeteners such as agave. Drinking a tall glass of water can help curb this urge and prevent you from making the choices that you will later regret. it is necessary to cleanse the blood of excess sugar and acidic compounds. • Supplement with chromium.ca .TotalWellnessConsulting. This natural herb/berry helps restore normal blood sugar levels and can help reduce the need for sugar. RHN www. and drinking lemon water. Many times we have cravings for unnecessary reasons such as being bored. This is accomplished through plenty of green juices. Supplementing with 200 mcg/day of chromium can be immensely powerful at restoring normal blood sugar levels and ensuring proper sugar metabolism. which is favourable for maintaining normal blood sugar levels. BPHE. • When you get a sugar craving drink a big glass of water. Agave is probably best since it is a much lower glycemic index option. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. salads. or maple syrup if you must sweeten your foods. Since we often crave what is in our blood.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. and chloride are all "perspired" away in hot conditions. However. Hydration Help With exercise in the heat comes a substantial amount of sweat. you should be drinking half your weight in ounces. potassium. A good rule of thumb is that if you're thirsty then it's too late . If your lips are chapped.your body is already slightly dehydrated. the more water you need to drink. That's why your skin is salty when it's sweaty. or even a slight headache. commercial sports drinks are consumed to help replenish these electrolytes as well as depleted sugar stores but my issue with these drinks is that contain nasty food dyes and colourings that don't do your body good. This is your body's way of keeping you cool. If you're exercising outside then you want to ensure that you are rehydrating yourself with water at least every 15-20 minutes.58 Hot Weather Hydration With the hot weather now approaching (at least for us in the northern hemisphere) the importance of proper hydration cannot be forgotten. the more sweat you lose. So if you weigh 150 lbs. then these are also signs that you haven't had enough water. If you're active then that number will obviously go up.especially in hot conditions. the more electrolytes (and water) you also lose. BPHE. Normally.TotalWellnessConsulting. mouth and throat dry. Generally. RHN www. If the weather is hot then you'll also benefit from drinking ice cold water for this will help lower your body temperature. So it's also important to replenish these lost electrolytes. As a base. Electrolytes such as sodium. Instead try this delicious and quenching "natural sports drink" from my book Eating for Energy: 500 ml water or coconut water (coconut water is nature's sports drink) Juice of 1 lime Juice of 1 lemon 4-5 tbsp of maple syrup Pinch of sea salt * Combine all these ingredients and enjoy! This natural energy and electrolyte replenisher will keep you exercising longer and recovering quicker from your outdoor workouts . the more calories you burn during your day.ca . then you should be drinking at least 75 oz of water per day.
Since your body is receiving more minerals. Your body’s precious digestive enzymes need not worry. colas. Food enzymes are so powerful because they help digest the foods you eat and help provide the necessary catalysts for every single chemical reaction in the body. then your body is forced to send out its “limited” digestive enzymes to do the work. and more easily stored as fat! Reason #3 – Raw Foods are Water-Rich 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. How many wild animals suffer from obesity (or even other human diseases for that matter)? NONE! Why? Maybe it has something to do with the fact that they eat living foods – that is foods that are not cooked. Here’s why… Reason #2 – Raw Foods Contain Food Enzymes Natural living foods are unique because they contain enzymes. But here’s the irony.59 Why Eating Raw Foods Will Help You Lose Weight The concept of eating natural raw foods in their living state makes sense to every species in the world except for humans. you actually consume less food.ca . It’s also quite funny that we’re the only species that struggles with obesity and a contrasting weight obsessed culture. etc…) that your body will constantly seek new foods simply because it’s trying to meet its mineral quota. When foods are heated above 118 degrees Fahrenheit 100% of their enzymes are destroyed – not to mention the majority of their vitamins and minerals as well. It’s by eating nutrient-void foods (ie. Furthermore. Eventhough you don’t have to eat as much food when you eat living raw foods. which facilitate their host’s (the food) digestion. However.TotalWellnessConsulting. Reason #1 – Raw Foods are Nutrient Dense By choosing to eat more raw fruits and vegetables you inevitably bring more vital nutrients into your body. CK. and phytonutrients than it’s used to. unrecognizable. you can still get away with eating more food without packing on the pounds. if you cook this avocado. vitamins. For instance. RHN www. BPHE. the fact that you heated this “fatty fruit” means that the fats inside the avocado have now become rancid and are now dangerous to your body. So let’s have a quick look at how eating more raw foods can help you lose weight (and keep you amazingly healthy). a raw avocado will digest itself inside the body because it contains the enzyme lipase – which breaks down fat. processed and fast foods.
the less hungry you become.60 Because raw foods are not cooked. the body is forced to work harder and use its own water to digest the food. BPHE. When foods are cooked. Just watch the energy you will feel. It is also an essential component for anyone trying to lose weight. 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.TotalWellnessConsulting. and watch your body melt the fat away and return to its ideal weight! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. This is important since water is needed to flush away toxins and “garbage” from within the body. The clarity of mind. As a result. The calmness and tranquility. Oh yeah. You Need to Feel it to Believe it! I could write all day about the benefits of eating more raw living foods. The more water you drink. RHN www. their incredible water content is left intact. But the only way to ultimately understand the power of eating natural fresh foods is simply to do it.ca . they become dehydrated as their water is “burned” away.
triterpene esters. These traits make berries an awesome addition to any health-minded diet. are able to inhibit cell proliferation. and E and folic acid. and phenolic molecules such as anthocyanins. berries also exhibit anti-inﬂammatory properties. most of which are phenolic molecules.ca . and strawberry extracts inhibit the growth of human oral. If you’re not familiar with the majority of these compounds then don’t worry. but their biological properties extend beyond antioxidation. modulate cell cycle arrest. beta-carotene. phytosterols such as beta-sitosterol and stigmasterol. That berries exhibit potent antioxidative properties is widely accepted. So it goes without saying that berries are a blessing. interim ﬁndings from 10 patients with BE supported the ﬁnding that daily consumption of BRB promoted reductions in two markers of oxidative stress. What has also been feverishly investigated is the effects of berries on the body. respectively) of freeze dried black raspberry powder (BRB) to patients with Barrett’s esophagus (BE). and prostate cancer cells. ellagitannins. the journal Nutrition and Cancer published a 6-month cancer-preventive pilot study that was conducted by administering 32g or 45g (female and male. Berries contain high levels of a diverse range of phytochemicals. For example. and phenolic acids. and induce apoptosis (programmed cell death) in cancer cells with little or no negative effects in normal cells. blueberry. a rapidly increasing and extremely deadly form of cancer. C. a 2006 study in the Journal of Agricultural and Food Chemistry showed that blackberry. As a rule of thumb. In fact. colon.61 Prevent Cancer by Eating Berries It has been well established that a diet high in fruits and vegetables is helpful in preventing many diseases including cancer. RHN www. In 2006. a pre-cancerous esophageal condition. red raspberry. breast. Some researchers have studied the health benefit of specific berries while others have focused on isolating the health-promoting bioactive compounds that give berries their claim to fame. alpha-carotene. any food (or berry) that has a deep colourful hue will most likely be a high source of 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and lutein. ﬂavonols. They are all more or less different types of antioxidants. BE’s importance lies in the fact that it confers a 30-40-fold increased risk for the development of esophageal adenocarcinoma. cranberry. black raspberry. At the time of the publication. BPHE. CK. calcium and selenium.TotalWellnessConsulting. proanthocyanidins. Some of the known cancer-preventive agents present in berries include vitamins A.
ENJOY! Get more great recipes here. sprinkle coconut overtop. raspberries.ca . strawberries. RHN www. Add berries to your smoothies. soaked (optional) 4 tbsp shredded dried coconut 1 cup rice or nut milk of choice *Combine berries in a bowl. CK. The key is to incorporate a wide variety of different colours in order to benefit from all their respective antioxidant properties. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and top with milk. BPHE. blackberries ¼ cup goji berries. to your morning cereal and salads.62 antioxidants.TotalWellnessConsulting. or enjoy them on their own. Here’s a berry-licious recipe to get your taste buds started: Berry Fusion Breakfast ½ cup each of blueberries.
Each was given 750mg for 3 weeks and then 1. means that we should also supplement with DHA. Having said. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Research shows that flaxseed oil is poorly converted to EPA and that it provides absolutely no DHA. Omega-3 fatty acids are ultimately broken down into these two fatty acid derivatives . Flaxseed oil is a wonderful healing oil but it is not a source of EPA. for healthy brain and eye development. Why Not Just Eat Flax? For decades a debates have been fought about whether flaxseed oil could provide adequate levels of EPA. arthritis. Both the EPA groups had significant increases in EPA in red blood cells however there was no increase in EPA in the ALA (flax) group. prevention and treatment of skin diseases. The verdict . for immune function and more. eh! Well the truth of the matter is that fish oil offers you a much better omega-3 “bang for your buck”.TotalWellnessConsulting. We need EPA and DHA to protect our heart. One study published in the American Journal of Clinical Nutrition evaluated 45 healthy men and post-menopausal women (18 to 65). I will often add flaxseed oil to many of my salad dressings and other foods but it is not the oil I use for EPA and DHA. Neither the ALA nor EPA group showed significant increases in DHA. CK. which.but primarily only if fish oil is the omega-3 source (more in just few lines).63 Is Fish Oil Really Better Than Flaxseed Oil? Fish oil or flaxseed oil? That is the question posed by millions of health-conscious people each day.ca . But what is the main reason why millions of people are reaching for either fish oil or flaxseed oil? If you said omega-3 fatty acids then you’re correct. Why? It all boils down to two important compounds known as EPA and DHA.flaxseed should never be used for its EPA producing ability.500mg for 3 weeks in a supplement. RHN www. BPHE. They all had normal cholesterol and were asked to eat olive oil as their oil source. One got ALA (alpha linolenic acid from flax) and the other two with a supplemental form of EPA. But what if I told you that one of these oils doesn’t present us with a viable or usable source of omega-3s in the body? Pretty shocking. They were divided into 3 groups.
The Flax Council of Canada states that flaxseed has a limited conversion to EPA in healthy people of up to only 8%! However. and DHA is one of the crucial structural fatty acids in both the brain and the retina. vegans. BPHE. RHN www. new sophisticated studies are showing that this is even rare. It is essential for smart babies too. 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. Ideally. and DHA. we are looking for the creation of prostaglandins 1 and 3 which are fastacting anti-inflammatory hormone-like molecules. CK. The human brain is about 60% fat. if not working properly.64 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.TotalWellnessConsulting. This enzyme called the Delta-6-desaturase. and raw foods dieters are also at risk of insufficient DHA unless they supplement with DHA. 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 children’s brains and nervous systems. Many vegetarians. stops the conversion of ALA to EPA. 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. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . Well. DHA research has also shown it reduces the risk of heart disease. besides the fact that these artificially-enhanced foods provide no nutritional value whatsoever. B6.
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. BPHE. RHN www.65 Studies have also shown that North American babies have much lower levels of DHA than babies born in Asian countries.ca .TotalWellnessConsulting. CK. for the answer you’ll just have to stay tuned for the next article where I’ll talk about one of the world’s most incredible superfoods that even blows fish oil out of the water (no pun intended)! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. But what about vegans who are adamant about getting their omega-3s from plant sources? Well.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. For starters. and then eventually by humans. the spirulina presents some advantages in relation to other algae and seaweeds such as presenting no problems with digestion and no toxicity to humans. Here are some more incredible nutritional characteristics of spirulina. bottomfeeding fish consume. These fish are then eaten by larger ones. Since spirulina contains high iron concentrations its bioavailability has been tested in comparison to ferrous sulfate which is the typical iron supplement. like spirulina. BPHE. Spirulina usually grows in waters of lakes naturally alkaline localized in arid zones. One such comparison was revealed in the journal Nutrition Research. If you’re a vegan and looking for an alternative to fish then spirulina is what you want. It’s called spirulina and it is one of the most incredible foods our planet has to offer. This is because algaes. or B12 from just tell them you’re eating an incredible blue-green powder called spirulina. Cold water fish. an area exclusively aimed at spirulina growth may produce 125 times more protein if compared to an area of the same size aimed at growing corn and 70 times more protein if compared to the breeding of cattle. CK. spirulina presents a fast reproduction rate. according the journal Human Nature. Algaes are what small. RHN www.TotalWellnessConsulting.ca . Spirulina is a blue-green algae. even if indirectly. owe their “omega-3 fame” to the consumption algaes such as spirulina. especially) and tons of important minerals from deep in the seabed. vitamins (vitamin A. spirulina fed rats absorbed 60% more iron than rats fed the iron supplement! So next time someone asks you where you’re getting your protein. spirulina is the probably the highest vegetarian protein source consisting of 60-70% protein! It is also rich in chlorophyll and carotenoids. An important note (especially for vegetarians and vegans) is that spirulina is a terrific source of vitamin B12 and iron.66 Move Over Fish Oil – Vegans Bring in the Spirulina For all those vegans (and non-vegans) out there who are hesitant to supplement with fish oil there’s an even better solution for you. iron. are athe original source of omega-3 fatty acids. which are well-known for their omega-3 fatty acids. dividing itself three times a day! Therefore. This can’t be said for other seaweeds such as Chlorella. Iron is the most common mineral deficiency in the world. Furthermore. For instance. Spirulina – the omega-3 food choice for vegans! Now let’s get to the good stuff. Spirulina has unparalleled health benefits (explained later) and is an incredibly sustainable food source.
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." Spirulina’s 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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
Are Cacao Nibs the Same as Cacao Powder?
Cacao (in its raw form) is one of the most incredible superfoods that our planet has to offer. It is the highest source of antioxidants of all foods and provides a tremendous amount of magnesium (the most deficient mineral amongst North Americans). Cacao is more commonly known as the main ingredient in chocolate and that's why "health experts" advise eating chocolate that is at least 70% dark chocolate basically meaning that there is more cacao (good stuff) and less sugar and milk products (bad stuff). But all these experts forget to mention that eating raw cacao is really the best way to benefits from all its health-giving glories. You can get raw cacao in two main forms: raw cacao nibs and raw cacao powder. So what is the difference? The difference between the two basically boils down to these 2 points: 1. Cacao nibs still contain most of the cacao bean's essential oils (healthy fats that also make up cacao butter). 2. Cacao nibs are grittier and don't dissolve as well as does cacao powder - an important consideration if you're making smoothies and other fun raw food desserts. My advice... 1. Get both and use them together in any of your favourite raw cacao-based recipes, OR 2. Get raw cacao nibs ONLY and run them through a coffee grinder before throwing them into your recipes - more cost effective than buying both. You can buy raw cacao in either format in pretty much all health food stores. If not, you can also get them directly from Sunfood.com.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
Dehydration is Detrimental to Resistance Exercise Adaptations!
A recent study in the Journal of Applied Physiology (July 10, 2008) reveals that being dehydrated can significantly impair the strength and body fat loss results you might be looking for from a resistance exercise program. Methods The researchers from this brand new study looked at 7 healthy, resistancetrained males and subjected them to 6 sets of squats (at 80% of 1RM) in three different hydrated states: euhydrated (normal), dehydrated (-2.5% of body mass), very dehydrated (-5% of body mass). The subjects were asked to complete as many reps (over the 6 sets) as they previously had completed during their pre-study test. The Three Main Findings of The Study Were That: 1) dehydration significantly increases circulating concentrations of stress hormones cortisol and norepinephrine, 2) dehydration attenuates the testosterone response to exercise, and 3) dehydration alters carbohydrate and fat metabolism These are significant findings if resistance exercise is an integral part of your fitness regimen (and it should be!) because it highlights the importance of remaining adequately hydrated to get the most from your strength training workouts. Several other studies have shown the negative impact of dehydration on endurance exercise but this study is one of the first to investigate the importance of exercise hydration status for resistance training individuals. Discussion of Findings The novel results from this study show that dehydration causes an increase in catabolic stress hormones such as cortisol and norepinephrine. These are hormones that are released during stressful conditions and do not favour the maintenance or building of lean body mass. Instead, as catabolic stress hormones, they are known to “break down” reserves in the body for immediate energy needs. The dehydrated exercise states likely stimulated these catabolic hormones by increasing the body’s core temperature and cardiovascular demand resulting
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN www.TotalWellnessConsulting.ca
71 from a decreased blood plasma volume. 2008. 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”. July 10. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism. Not a good thing if you want to preserve your lean body mass. there was also a significant rise in blood glucose. Subsequently.ca . cortisol breaks down carboydrate reserves (ie. as well as 150 ml of water every 15-20 minutes during your workout. 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. 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. and don’t forget to drink plenty of water and a post-exercise recovery drink or smoothie after you’re finished working out. the current study demonstrates that resistance exercise in a dehydrated state attenuates the resistance exercise-induced increases in testosterone. et al. be sure to drink 500ml to 1 liter of water 1-2 hours before your workouts. cortisol became elevated during the dehydrated state. glycogen). 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). Remember. This rise in insulin (an anabolic hormone) is known to inhibit fat breakdown. and metabolism. RHN www. CK. A. However. leading to a rise in blood sugar. therefore. Oh.TotalWellnessConsulting. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. catabolism. Therefore. reducing the efficacy of strength workouts for strength and/or development of lean body mass. Again. BPHE. this study also found that there was a rise in insulin (to remove the excess glucose from the blood). Reference: Judelson. Journal of Applied Physiology. Since.
only to crash later on.sugar equals acid. You cannot overcome a sugar craving if your body is acidic. Alkalize Your Body This first step is a MUST. and drinking living water. green juices.the white devil! How many millions of people are addicted to.. and you won't have those insatiable sugar cravings. green salads deep breathing. you avoid these unwanted peaks and troughs in your blood sugar levels.. wheatgrass or barley grass. Choose Lower Glycemic Index (GI) Foods Foods that have a lower GI do not cause you to go through the "blood sugar roller-coaster". these little critters cannot thrive.TotalWellnessConsulting. This occurs because these microorganism feed off your sugars! And remember. the average sugar consumption was 5 lbs/person/year. In fact. BPHE. When your body is alkaline.. only 100 years ago.ca . But NOW. and crave. the proliferation of unfriendly bacteria. The result is that you end up seeking more sugar! So by choosing foods that have lower a GI. When your body is acidic.. sugar? It's crazy! The amount of refined sugar that we eat in North America is ridiculous. You know the ride I'm talking about where you eat something sweet and feel great for a few minutes. If you fail to alkalize your body. yeast. your mood and energy will be more stable. CK. the average sugar consumption per person has skyrocketed to more than 150 lbs/year! So with sugars and sweeteners being added to so many foods how to go about minimizing and eliminating your sugar craving? Here are 3 ways that will help you overcome your sweet tooth: 1. you must create a more oxygen rich. alkaline environment within your body. So in order to fend off these fungi and yeasts. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 2.72 Top 3 Ways to Curb Your Sugar Craving Sugar. As a result. RHN www. no other measure will make much difference! Alkalizing tips: lemon water in the morning. and fungus within your digestive tract make you crave more sugars.
Choose natural alternatives such as low GI fruit or a low GI sweetener such as agave nectar. avocados. quinoa. In fact. 3. chic peas.73 Examples of low GI foods include: apples. STOP EATING REFINED SUGAR! This is the most obvious one of all. BPHE. it just might be! To have fewer sugar cravings. pears. amaranth. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. Do I even need to explain this point. lentils. you must stop eating sugar. green vegetables. RHN www. it goes through a very similar refining process as heroin! Sugar is heroin?? For some people. It's that simple.ca . and berries. Refined sugar is truly one of the most evil man-made poisons. millet.TotalWellnessConsulting.
Frequent Colds and Infections Your internal environment is host to trillions of microorganisms. You Wake Up Feeling Like a Truck Hit You! Feeling tired in the morning on a consistent basis is an indication that your body is not in a very energetic (or alkaline) state. 3. With less oxygen comes less energy. CK. RHN www.ca .74 3 Signs That Your Body is Too Acidic Living with a body that is too acidic is not a good thing . and other conditions. Said otherwise. and yeast (ie.especially if you want to live a long. Stop polluting your body with acid! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. If your body is too acidic. if you are too acidic these microorganisms literally "switch on" and become harmful to your body. molds. Cravings for Sugar Having an acidic body promotes the proliferation of fungus. viruses. these bugs can lead to the occurrence of colds.TotalWellnessConsulting. So here are 3 signs that you (or someone you know) are too acidic: 1. then the oxygen delivery to your cells is compromised. and energetic life. are not harmful to you. Fatigue sets in and you feel like staying in bed all day! 2. Don't kill the "bugs". healthy. Therefore. which under ideal alkaline situations. we simply provide them an environment which they'll thoroughly enjoy! When your body is acidic. we don't contract bugs. However. remedy your internal environment through alkalinity. candida albicans) in the digestive tract. the more of these yeasts that inhabit your digestive tract. the greater will be your cravings for sugar in order to satisfy "their" hunger. These undesirable critters feed on sugars. But there are literally billions of people who are walking around each and every day in a chronic state of metabolic acidosis (high acid in the body) without even knowing it. BPHE.
The intensity of this movement along with the sound creates instant energy within my body. Boy is this ever true! Simply by moving your body and using your voice with intensity can muster enough energy to last you several hours. always says that emotion is caused by motion. what I'm grateful for. and Power Moves My great mentor. The beauty is that I can repeat 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.. This was a big trigger for me back in my soccer days and it for me it stimulates my body to the fullest. Although I give numerous of tips and strategies on building more energy in my book. CK. and joy I raise my right hand above my right shoulder and whip it down across my body with a big "Shhhhh" sound.75 My 3 Secrets to Having More Energy Many people ask me "how can I get more energy?" I guess that's a fitting question since I wrote a book called Eating for Energy and focus tremendously on exercise that not makes you stronger but energizes you beyond belief. confidence.. which in turn is shaped by our physiology (or how we use our body). I do all of this for about 3 minutes with a huge smile on my face . When I was first introduced to this I immediately realized that a huge amount of our energy comes from our psychology. but with just a few "power movements" I get into my zone and am energized to start my day! So here's what I do. I'd like to share with you 3 of my personal strategies that get me energized. BPHE. I do anywhere from 2-5 fist pumps with the accompanying "YES!" and then I'm set! • • This whole process takes less than 5 minutes and it gets me energized and into the right state to accomplish absolutely anything.it's impossible to feel sad when you're smiling! Next. especially when I'm not feeling all that bubbly.the fist pump with a big "YES!". • I start by visualizing exactly what I want to create in my life. My 3 Energy Secrets: Visualization. come my power moves! Standing in a position of absolute certainty. Upbeat Physiology. I finish with my all-time favourite energizing power move . Finally. RHN www. I repeat this about 3 times and then relish in the vibes of energy. and what I love about my life.ca .TotalWellnessConsulting. Tony Robbins. My day starts bright and early at 6:30am and to be honest some days I don't feel as energized as others.
RHN www. BPHE.TotalWellnessConsulting. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.76 my power moves at any point during my day when I need to be in a more resourceful and energetic state. CK.ca .
They include most of the members of the brassica family (ie. In fact. constipation. depression.77 Diet for Underactive Thyroid Underactive thyroid (or hypothyroidism) is a common concern in Western culture. Diet for an Under Active Thyroid If you know that you have an under active thyroid then you will benefit from these dietary guidelines: 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. High consumption of goitrogens Goitrogens are foods that suppress thyroid function. Symptoms of an underactive thyroid include: weight gain. and dry skin. menstrual irregularities. the Thyroid Foundation of Canada estimates that thyroid disorders affect one in twenty Canadians and that most thyroid disorders are 5 .go figure! Mercury toxicity Mercury attaches to the thyroid hormone receptors and thus block thyroid hormone utilization. broccoli. cauliflower. I was asked the following question by one of our Eating for Energy clients: "What natural fruits and vegetables would you recommend for underactive thyroid problems?" First off. RHN www. Recently. and peanuts. cold intolerance. The irony is that these same foods also inhibit the growth of cancer .7 times more common in women than men. pine nuts. cabbage. kale) and others such as soy.amongst others. brussel sprouts. lethargy. millet. Adrenal fatigue Since the adrenal gland's stress hormones have the same amino acid base as the thyroid hormone (tyrosine). let's look at some of the factors leading to low thyroid function... CK.ca .TotalWellnessConsulting. BPHE. Iodine deficiency Not having enough iodine in the diet impedes the synthesis of thyroid hormones since iodine is a key component of the T3 and T4 hormones. adrenal fatigue may shunt away tyrosine from thyroid hormone production into stress hormone synthesis.
BPHE.. coffee. CK. RHN www.ca . non-foods. Avoid goitrogenic foods (see above) or at least lightly cook them as this seems to disable their goitrogenic properties.TotalWellnessConsulting. • • • • 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. another essential mineral for proper thyroid function. Eat plenty of fruits and vegetables Eat plenty of sea vegetables .they are the highest food source of selenium.) since any additional stress on the liver will compromise thyroid function even further.an incredible source of iodine Eat 1-2 brasil nuts each day . etc.. excessive animal fats.78 • Avoid dietary stressors (food additives.
After harvest. The first cultivation method consisted of growing the vegetables on soil which had a low input of nutrients using animal manure and no pesticides except for one organically approved product on kale only (most organic method). as much as allowed by regulation.TotalWellnessConsulting. In the case of the organically grown vegetables.ca . mature peas. the results showed there was no difference in retention of the elements regardless of how the crops were grown. RHN www.79 Natural Organic Foods Less Healthy Than NonOrganic Foods? Natural organic foods have become incredibly popular over the last 10 years or so. The crops were grown on the same or similar soil on adjacent fields at the same time and so experienced the same weather conditions. a new study showed that they are not! In this first ever study looking at retention of minerals and trace elements. Once again. All were harvested and treated at the same time. results showed that there were no differences in the levels of major and trace contents in the fruit and vegetables grown using the three different methods. Finally. BPHE. all were grown on established organic soil. apples and potatoes. combined with use of pesticides. kale. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. The second method involved applying a low input of nutrients using animal manure. Produce from the organically and conventionally grown crops were then fed to animals over a two year period and intake and excretion of various minerals and trace elements were measured. But are they really as nutritionally beneficial as "promoters" make them out to be? Are natural organic foods better than conventional foods in terms of their nutrient quality? Recently. published in the Journal of the Science of Food and Agriculture. the third method comprised a combination of a high input of nutrients through mineral fertilisers and pesticides as legally allowed (conventional growing method). animals were fed a diet consisting of crops grown using three different cultivation methods in two seasons. The study looked at the crops of common foods such as carrots.
Pretty cool! Other vitamins show little difference between either growing method. according to the author’s criteria. Instead. and iron are greater in conventionally grown foods. 2001). these phytonutrients are the real disease-fighting compounds that are now helping us prevent cancer. weather. iron and chromium). heart disease. but the protein quality is greater in organically-grown foods. The current study did a fairly good job at controlling for these factors.80 Yuri's Rebuttle Although this study shows us some interesting findings.TotalWellnessConsulting.ca . One of the speculated reasons is that under natural stressors. for humans. Many variables come into play such as soil. magnesium. crop genotypes. some essential minerals (calcium. Less than 20% of studies have shown that important minerals like calcium. polyphenols in potatoes. CK. failed to compare the two types of produce properly. there have been some dominant trends in the literature regarding the nutrient quality of natural organic foods. As with vitamin C. zinc. plants will produce more vitamin C as a defense-mechanism. and phytonutrients (lycopene in tomatoes. and resveratrol in red wine) (Heaton. these compounds develop out of the plant's need to defend itself from natural stressors. Studies consistently show that the levels of defense-related "secondary metabolites" (or phytonutrients) are also higher in organic foods. BPHE. They are the following: • Protein content is usually higher in conventional foods (due to higher nitrogen input from non-organic fertilizers). For instance. and much more. it should be remembered that studies conducted in the area of organic farming and their subsequent foods is very difficult. Importantly. conventional food" papers concluded that organic crops appear to be higher in vitamin C. a large review of some 400 previous "organic vs. But there have been hundreds of studies on organic foods and the results are anything but conclusive. flavonols in apples. RHN www. magnesium. Dominant Trends in Nutrient Quality of Natural Organic Foods Nonetheless. Roughly 59% of studies have shown that vitamin C (ascorbic acid) is higher in organically grown fruits and vegetables. and many other degenerative diseases! • • • 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. It is important to note that the study excluded many trials that. roughly 80% of studies have concluded that organically-grown foods have equal or higher amounts of these essential minerals.
BPHE. less disease. The USDA even says that at this time the evidence is unclear as to whether organic foods pack more nutrient punch. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. increased fertility. Aug 5. like the nutritional value. So at the end of the day I say organic is the way to go. Effect of plant cultivation methods on content of major and trace elements in foodstuffs and retention in rats. healthier body weight. Journal of the Science of Food and Agriculture. and therefore. CK.ca . Makes sense to me. though. Findings such as better health. Bristol: Soil Association. et al (2008). Heaton S (2001): Organic Farming. And by focusing on only one aspect of food quality. RHN www.81 • An overwhelming majority of animal studies show that animals prefer and thrive on organic foods. The big selling point about organics for me is their overwhelming abundance (10-50% greater) of phytonutrients compared to conventionally-grown foods. healthier off-spring. fragments our view of foods and underscores the importance of understanding foods as "whole foods". natural organic foods are better! After all. In my opinion. organics should be an integral part of anyone's diet looking to stay healthy for life! Furthermore. Considering their (phytonutrients) impact on thwarting disease. regardless of their growing method. Food Quality and Human Health: A Review of the Evidence . So whether or not organic foods are worth the price difference is up to you. and lower deaths at birth are just some of the benefits of raising animals on organic foods! At the end of the day. 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. if animals thrive on organic foods.TotalWellnessConsulting. M. Not only for you but for the health of the planet as well. it's the way we've farmed since the beginning of time (until recently). the quality of a food product should be considered as the result of the general quality of its production system. But just remember that you will nonetheless greatly benefit from eating more fruits and vegetables. References: Kristensen. 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). especially in our sick culture.
Whatever the motivator. Here's an example of what I mean.TotalWellnessConsulting. CK. I'd like to point out that just because someone is vegan doesn't make them any more healthy than a non-vegan. agave. Most people go vegan for health reasons or because they have a firm belief that cruelty to animals is not acceptable or they refuse to eat the "disgusting" products of animal suffering.82 Just Because You're Vegan Doesn't Mean You're Healthy Do you know anyone who is a vegan? Are you a vegan? Well. but most of them transitioned because of the aforementioned animal issues. for the most part. banana. hemp seeds) Zucchini pasta with fresh marinara sauce So what's the difference between Vegan A and Vegan B? 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca .. RHN www. Daily Meals: Vegan A Cereal with rice/soy/nut milk Soy milk mocha frappucino Roasted vegetable sandwich Vegan brownie Vegetable pad thai take-out Daily Meals: Vegan B Green juice Shot of wheatgrass Big green salad with assorted veggies Blueberries in cashew milk Power smoothie (coconut. cinnamon. I am vegan except for the occasional indulgence if I go out for dinner. Most of the vegans that I know didn't go vegan for health reasons . BPHE.some did..
RHN www. I believe that following a vegan diet (preferably raw as much as possible) is one of easiest ways to radically improve your health. plenty of bread. Vegan B focuses more on fresh veggies. The difference? ENORMOUS! Yet both are still vegans. body weight. and how you look and feel. As with non-vegans. then the answer is "IT DEPENDS". So. I know plenty of vegans were look and feel terrible because they pollute their bodies with lots of sugary foods. BPHE. then would it be fair to say that you need to change your approach? 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and nowhere near enough fresh whole foods. CK.TotalWellnessConsulting. fresh juices and smoothies. ultimate health comes down to the foods you choose to put in your mouth. On the other hand. processed.83 Well. and wheat-based.ca . 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. 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). and overall fresher (less processed) ingredients. Conversely. if you think that vegans are generally are healthier based on how they eat.
chocolate chip pancakes. and will most likely pack on a significant amount of excess weight.TotalWellnessConsulting. Foods are not just calories. french toast. they are much more. RHN www. CK. it just doesn't happen. how do you go from training 3-4 times per day and eating 12. 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.000 calories to no longer competing and radically changing your diet? For most people. Pretty scary indeed. at least one pound of refined white pasta. There is an important message to remember which is. Wouldn't it make sense to consume tons of antioxidant-rich foods to combat the harmful effects of such body-destroying free radicals? I think so. how much faster he could swim.84 The Truth About Michael Phelps' 12. I predict that he will age faster.ca .. succumb to more chronic injuries and other bodily problems. My concern is that once Phelps stops competing and training at such a high level.000-calorie/day diet. unless he is able to improve upon his poor eating habits. his body is going to show the consequences of years and years of dietary abuse. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and more on a daily basis. you will become an overweight blimp and cause your body severe damage! Even if you're training like an Olympic champion there's no reason why you shouldn't be getting your calories through whole foods that nourish and energize your body.. Think about how many free radicals his body produces from all the training. an entire stuffed crust pizza. After all.000 Calorie/Day Diet If you were glued to your TV sets over the past 16 days watching the Olympics then you have surely heard of Michael Phelps' 12. how can he perform with such domination considering the "garbage" he is consuming each day? There was never any mention of fruits or vegetables. if you eat like Michael Phelps. I was baffled! I mean. It's pretty scary to think how much harder he could train. 5 egg omelettes. BPHE. aside from needing tons of calories to meet his training demands. When I first heard that Phelps was eating 3 fried egg sandwiches. and how much quicker he could recover if he was actually eating a healthy diet with tons of body rejuvenating fruits and vegetables.
TotalWellnessConsulting. CK.85 One of the most common occurrences with professional athletes is that once they stop competing. BPHE. 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! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN www.ca .
Give these a shot and feel the difference! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN www.TotalWellnessConsulting. agave or honey.kale. barley grass. I'm not like many people who rely on boxed cereals. blueberries. BPHE. agave or honey. spirulina. banana. 2% milk. fish oil. bagels and cream cheese. ground flax. hemp seeds. these foods are consumed over roughly 2 hours. CK.. or combined fresh-pressed vegetable juice) Blueberries and goji berries in fresh-made cashew/cinnamon milk topped with ground flaxseed Please note that I don't eat/drink all of this at the same time. but I never bring those foods into my house in the first place. water. or even bacon and eggs! Nope. Other days might see my breakfast consist of: • • Spirulina-Fruit Smoothie .ca . ground flax.banana. To allow my body the chance to fully digest everything. fish oil. hemp seeds.not me! Occasionally. Kale Smoothie . water.86 Healthy Breakfast Ideas Today I'd like to share some of my personal favourite breakfast ideas and recipes with you. strawberries. yes. So here's what a typical "energizing" breakfast looks like for me: • • • 500 ml of water with the juice of 1/2 lemon (upon waking) Green juice (wheat grass..
Heat pan on medium heat and use coconut oil to lubricate. This recipe will yield about 4-5 pancakes. no dairy. So with that in mind. 2. BPHE. and nothing but high quality carbohydrates.87 Pre-Workout/Competition Meal Recipes There's nothing worse than going for a run. or honey 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. Blend all ingredients (except for the blueberries) in a food processor or blender. RHN www. while other times it's simply a matter of not having the proper quality or amount of fuel in your body to begin with. but will also help fuel your performances like never before! Pre-Workout Meal #1 . Prep time: 5 minutes 1 cup buckwheat flour 1/4 cup ground flaxseed 1 cup rice/nut milk 1/2 cup water 2 cups blueberries 4 dates 1 tsp baking soda 1 tsp baking powder pinch of sea salt How to prepare: 1. healthy fats. 5. and antioxidants for a great exercise session. working out. here are 2 of my personal favourite pre-workout/competition meals that are not only highly nutritious. 4. Serve with agave nectar. Use a ladle to add pancake mixture to pan and cook and low-medium heat until ready. maple syrup. Sometimes this occurs simply as a function of duration and intensity.Blueberry Buckwheat Pancakes No wheat. or competing. 3. only to see yourself fall way short of your best performance because you've hit the wall. Add the blueberries to the mixture. CK. By "hitting the wall" I refer to the point at which your body no longer has any energy to continue.ca .
You can buy young coconut at most asian/chinese markets in your area. The banana provides great pre-exercise carbs (and other valuable nutrients for exercise). Pour coconut water into blender and scoop out the fleshy coconut meat with a spoon and add that into the blender as well.BananaMania Smoothie Liquid meals are incredible since they're easier on the digestive tract and allow for optimal nutrient absorption. 2. They're only $1-2 each and totally worth the time and effort. especially the pancakes or any other solid food. while the coconut (water and meat) provides the perfect balance of electrolytes and healthy fats (MCTs) for sustained performance. BPHE. This smoothie is one of my all time favourites and is featured in my book. By far. If you need a quick fix before your exercise session or competition. since they're liquid.88 Pre-Workout Meal #2 . 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. chop off the top of the coconut. 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. Eating for Energy. CK. RHN www. fruits such as dates (readily available glucose) are great! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . Using a cleaver. 2 hours before should suffice. 3. For smoothies.TotalWellnessConsulting.
The Best Calcium Foods Calcium is an essential mineral for your body. With that in mind. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.which it is not).. now you know.9 . RHN www. For many people. you would need to drink 0. considering that more than 70% of the population has some type of sensitivity to milk . Why You Shouldn't Drink Milk for Calcium First off. and many other critical body functions.whether it be its lactose or casein content. Now. hint. Cow's milk provides roughly 118 mg of calcium/100 g.2 liters of 2% milk per day to meet this requirement. billions of dollars of milk and dairy advertisements from the dairy industry would have you believe otherwise. especially women. in general. calcium foods and calcium nutrition."which is the best food source of calcium?" who posted sesame seeds as the best source of dietary calcium. let's have a look at why. CK..1. Indeed it's true! Dairy is not your best source of calcium.Your Best Food Source of Calcium Congrats to the respondents of yesterdays' question.ca .200 mg (and assuming that milk/dairy is a balanced source of calcium . are all the rage because of their apparent ability to prevent osteoporosis. allow your muscles to contract. After all. where do cows get their calcium from? Grass! Hint. Calcium is needed to build strong bones and teeth. That's a whopping four to five 250 ml glasses of milk per day! That's crazy! Especially. Unfortunately. how would you know that sesame seeds or green leafies are better sources of calcium than milk if no one ever told you over and over again? Well..89 Calcium Nutrition . which do you think is the best calcium food? • Milk • Soy milk • Green leafy vegetables • Sesame seeds Sesame Seeds . It has never has been and never will be.TotalWellnessConsulting.. BPHE. Considering that the recommended daily intake for calcium is between 800-1.
35 : 1 but it is only 1.they need that extra protein! • The Healthier Calcium Alternatives As the title of this post mentions. USA) also have the highest incidence of osteoporosis.27 : 1 in cow's milk. cows grow to be roughly 3-4x heavier than humans . More acid in the body = calcium loss from the bones! Don't get me wrong. a factor that is important to consider with regards to bone health. Research has even shown that the countries that have the highest dairy consumption (UK.160 mg of calcium/100 g serving! That's about 10x the amount of calcium vs.a critical mineral for those who suffer from a malfunctioning thyroid gland. alkalinity. and high amounts of calcium. These northern countries (but not the USA) also enjoy less vitamin D from limited sun exposure. Those little seeds that make up tahini (and are a part of hummus) provide a whopping 1. Finland. After all. Anything green provides tremendous nutrition. RHN www. milk for the same serving size. cow's milk is great to meet the needs of a calf. CK. Here are a few more reasons to reconsider drinking milk for calcium: • The ratio of calcium to phosphorus in human milk is 2. but not a human. BPHE. This is an important ratio given that phosphorus impairs calcium absorption. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . Add kelp to your diet and your health will improve dramatically! After these 2 super-sources of calcium. 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.TotalWellnessConsulting. sesame seeds are your best food source of calcium. Kelp is also one of the highest sources of incredibly rare and health promoting minerals found deep in the sea bed. your next bet is any green leafy vegetable ranging from green grasses to kale and broccoli. Sweden. One such mineral is iodine .90 So forget what you've heard about drinking more milk. 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 Energy Than a Nuclear Power Plant! That's right kids.how did you feel? Energetic? I don't think so! Food enzymes are the spark plugs to your internal engine. So even if you're skinny. Personally. no.ca . No. you might 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. such as an avocado.TotalWellnessConsulting. The more energy you waste on digestion. you feel alive! Raw Food Benefit #2 . then let me highlight some of the reasons why you should. it comes loaded with its inherent fat digesting food enzymes. your body can digest and metabolize these healthy fats instead of storing them. unhealthy weight loss. Enzymes bring life force and. When you cook (or heat) any food above 118 degrees Fahrenheit. Raw Food Benefit #1 .. which are critical to your body's ability to digest and perform its metabolic functions. As a result. as such. when you eat a fattier raw food. then eating a greater amount of foods in their raw state will surely do the trick.. your body has to work that much harder to produce its own enzymes and spend more energy digesting "dead" foods. Think of the last time you ate a massive meal. raw foods are considered "living" foods. BPHE. CK. If you're not yet aware of the benefits of incorporating more raw foods into your diet.91 Raw Food Diet Made Easy The power of a raw food diet is truly breathtaking.Natural Weight Loss Enzymes in raw foods also play a role here. my diet is close to about 40% fat (mostly raw plant fats) yet my body weight has hovers around 7%! Ask any person whose on a raw food diet what they first noticed. As a result.a weight that is healthy for you. Why? Raw foods are the best source of naturally occurring "food enzymes". RHN www. They will say "more energy and weight loss!" But we're not just talking about ridiculous. the less you have for other more important functions. What a raw food diet allows is for your body to return to its normal weight . the delicate enzymes within these foods are destroyed. When you eat living raw foods. uncontrolled. If you want more energy. For instance.
animal products. without spending hours in the kitchen or grocery store. If your body is acidic (mainly as a result of eating acid-forming dead foods such as refined carbohydrates. your body will send a "protective-mechanism" message to get the acid (and toxins) out of the blood. Alkalinity in your body (specifically your blood) is critical to your health. It really is a pain in the ass! However. and waiting for. and high-sugar foods) it tends to hold on to its fat stores. I'd rather spend my time enjoying the meal rather than waiting for it. A lot of their raw food recipes require hours upon hours of dehydrating foods. meaning that you might an entire day attending to. 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. your next meal.TotalWellnessConsulting.ca . Therefore. 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. Why? One of the roles of fat in your body is protection. BPHE.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. 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. If too much acid is circulating in your blood stream. RHN www. Just reading the testimonials alone will blow your mind! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. If you're serious about your health and want way more energy in your life. The fat needs to be there to store the acid and toxic overload in your body. The other big reason being the natural weight loss that occurs on a raw food diet is the greater intake of alkalinity. CK. Raw Food Made Easy Many raw food books and courses are complex and time consuming to apply. Fat protects your body's vital organs. then you owe it to yourself to learn more about Eating for Energy. your fat stores diminish in size. Less acid means less storage space required.
The mild form of foodborne listeriosis usually begins about one day after eating heavily contaminated food. meningitis) and even death. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. vegetation. the elderly or individuals with a weakened immune system. often seen as an outbreak of what people would call 'food poisoning'. In serious cases it can lead to brain and nervous system infection (ie. either of which can result in death.up to 70 days after exposure. the incubation period is generally much longer .found in soil. Listeriosis. Symptoms may start suddenly and include: • • • • • • • Vomiting Nausea Cramps Diarrhea Severe Headache Constipation. CK.TotalWellnessConsulting. The Health Risks of Listeria Many people may be carriers of Listeria. RHN www. For the more serious form of the disease. or Persistent fever. In some instances. which has a less than 1% mortality rate. Those who do will likely become ill from eating food contaminated with the bacteria. sewage. especially among pregnant women.ca . Listeria is widespread in the environment . these symptoms may be followed by meningitis encephalitis (an infection of the brain or its surrounding tissues) and/or septicemia (blood poisoning).Just Another Reason to Avoid Meat! Listeria monocytogenes (commonly called Listeria) is a very hardy type of bacterium often found in food and elsewhere in nature. water. Animals and humans can carry the bacterium without knowing it. Listeria Scare in Meat Listeria seems to be of biggest concern when it comes to the handling of raw meats and fish. BPHE. silage and in the faeces of humans and animals.93 Listeria . a rare but lethal food-borne infection has a devastating case fatality rate of 25% . It can cause a rare but serious food-borne disease called listeriosis.compare that to Salmonella. but few will actually develop listeriosis.
ca . poultry and fish • • • • • Notice how all the recommendations revolve around avoiding meat and other animal products. BPHE.383. • • Hot dogs. The fluid within hot dog packages may contain more Listeria than the hot dogs.Newport. Avoid spreading fluid from packages onto other foods. RHN www. the Canadian Food Inspection Agency has recommended the following foods should be avoided. especially if raw or processed? The recent Maple Leaf Foods listeria outbreak in Ontario. Brie. However.94 In light of the recent Maple Leaf Foods listeria outbreak. Canada (August 2008) has already claimed the lives of 12 people.838 pounds of raw and frozen beef products were recalled after the USDA determined it unfit for human consumption due to improper inspection. especially straight from the package without further heating. 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. more cases could be coming in the next few weeks..TotalWellnessConsulting. CK. Wash your hands after handling hot dogs. utensils. dishes and food preparation surfaces. Maple Leaf Foods has recalled the packaged deli meats that were blamed for the outbreak. Salmonella . Hallmark/Westland Meat Packing Co. CA: Ground beef sold at Safeway stores 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. : Raw and Frozen Beef • 143. You May Have Heard of These as Well. since listeriosis has an incubation period of up to 70 days.. Non-dried deli-meats Soft and semi-soft cheeses such as feta. Camembert and blueveined cheese if they are made from unpasteurized milk Refrigerated pâté and meat spreads Refrigerated smoked seafood and fish Raw or undercooked meat. cutting boards.
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! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. 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.95 • 38 illnesses reported E. BPHE. Avoid packaged and processed deli meats. coli contamination in this General Mills frozen meat pizza. My Rule of Thumb Avoid "big conglomerate" food products! Avoid raw meat. In general. RHN www. but nowhere the outbreaks caused by improperly handled and inspected animal products.ca . coli: Totino's and Jeno's frozen pizza • 21 illnesses as a result of E. CK. some spinach and some tomatoes) have been at the heart of a few salmonella scares.
96 Lycopene – Whole Tomatoes or Supplements? Lycopene is the compound responsible for the red colour of tomatoes . BPHE.tomatoes take a little bit more thought! It may also be helpful to realize that tomatoes are the 4th most commonly consumed fresh fruit and the most commonly consumed canned fruit/vegetable in North America. rats were fed either a whole tomato powder or an isolated pure lycopene supplement (extract) and the results were nothing short of amazing. pills and supplements are easier to take . RHN www. Therefore. Lycopene in Whole Tomatoes Protects Against Prostate Cancer A study by the Harvard School of Public Health showed that men who had 10 or more servings of tomato-based foods per week had a 45% reduction in the rate of prostate cancer.. Lycopene's action against prostate cancer is an example of the power of whole foods versus supplements for health benefits. In the case of lycopene. does lycopene in supplement form offer the same protective benefits (or better) as do whole tomatoes? Well. if lycopene from a tomatoes can help prevent cancer.ca . the whole tomato evidently contains a plethora of phytonutrients that render the whole tomato (not necessarily lycopene itself) so powerfully beneficial. The risk of death from prostate cancer was significantly greater in the rats that were fed the pure lycopene extract! Such results show us that there MUST be other compounds in tomatoes that have a protective and synergistic effect. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. In a study published in the Journal of the National Cancer Institute.and many other fruits. lycopene can absorb UV light and its antioxidant activity allows it to neutralize free radical damage. Lycopene is a fat-soluble antioxidant whose role in tomatoes is to protect the seeds from damage created by oxygen and light. After all. and that the whole food is truly what we should be after. CK. Plus.TotalWellnessConsulting. then why not take a truckload of it in pill form? That seems to be most peoples' thinking. do we really need to supplement??? Furthermore. let's find out. the yellow fluid around the tomato seeds also contains compounds that help prevent cardiovascular disesase! Lycopene's health promoting properties have been so impressive that even the nutraceutical industry has isolated lycopene in supplement form.. As you'll soon discover. In fruit. The power of whole foods lies in the synergy that exists between all the nutrients inherent in a given food.
tomato consumption was significantly correlated with a reduction in (CVD). In a landmark study derived from the Women's Health Study. which means that its absorption into the body will be assisted by consuming tomatoes along with healthy fats such as olive oil. So stick to the fresh tomato as best as possible and you'll reap far more mineral. Again. vitamin. For raw tomatoes. 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)! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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. and phytonutrient levels are decrease when foods are cooked. Lycopene is also a fat-soluble antioxidant. such results are not seen in research that specifically isolates lycopene on its own. BPHE. CK. RHN www. and lycopene benefits. who were free from cancer or cardiovascular disease (CVD) at the start of the study. However. The power of whole foods cannot be undermined. vitamin. No wonder the Italians love the combination of olive oil and tomatoes. which followed 40. 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. A Few Things to Consider About Tomatoes It has been said that pureed or cooked tomatoes are more protective than raw tomatoes. juicing or blending them has the same lycopene-enhancing effect that is seen in pureed cooked tomatoes.TotalWellnessConsulting. it only sense to eat more of your foods in their fresh raw state.000 women for 11 years. Theoretically.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.ca . For those women who consumed 7 servings or more of tomato-based foods like tomato sauce and pizza each week. in many cases just underneath the skin. Because lycopene concentrates in fatty tissue. Considering that the enzymes in fresh foods are destroyed when heated above 118 degrees Fahrenheit and that mineral. these flavonoids could reduce the risk of heart attacks and stroke. it is also known that raw foods are far stronger in nutrient properties than their cooked couterparts.
Eating for Energy. 2. BPHE. E. et al (2003). 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. and enjoy! References: Giovannucci. Dietary Lycopene. and carrots. In a juicer. Boileau.A Tasty Tomato-Based Fresh Juice This recipe is from my book. mix well. and Prostate Cancer Risk.98 Morning Glory . et al (2002). Tomato-Based Food Products and Cardiovascular Disease in Women. juice the apple. T. Lycopene.ca . tomato. Prostate Carcinogenesis in N-methyl-N-nitrosourea (NMU)-TestosteroneTreated Rats Fed Tomato Powder. 133: 2336-2341. 94(5): 391-398. Lycopene. RHN www. Journal of Nutrition. Journal of the National Cancer Institute. CK. et al (2003). 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. lemon. A Prospective Study of Tomato Products. H. 95(21): 1578-1586. or Energy-Restricted Diets. Journal of the National Cancer Institute. Add the orange juice.TotalWellnessConsulting. Sesso.
rancid fats. selenium. However. everything! Free Radical Damage Accelerates the Aging Process Certain foods produce free radicals in the body. Our skin. and isoflavonoids.don't use expensive creams! The ultimate anti-aging solution is to make healthy eating a part of your daily regime. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Examples of antioxidants include vitamins A. But that doesn't mean we can't delay our biological clock and look (and stay) younger for longer than most. anthocyanidins. flavanones. and along the way destroy and mutate our cells and their DNA.99 Eating to Reduce the Signs of Aging ging occurs because our bodies break down due to wear and tear. digest . You see the cosmetic industry has it all backwards! They think by applying a "mask" of creams over your skin you'll be able to regain that youthful glow. Like all mechanical things. Pure and simple. and zinc. For instance. catechins. you might ask? Well. whole foods contain a plethora of tiny phytonutrients that also act as powerful antioxidants. Over time.. Want healthier looking skin? Then.. alcohol. our bodies become like an old car that has driven hundreds of thousands of miles. CK. BPHE. C. and most acid-forming foods produce a cascade of free radicals that multiply throughout the body. it is only a matter of time before our bodies break down for good due to the aging process. But what does eating healthy have to do with anti-aging. which include flavonols. becomes a reflection of the quality of our nutrition. Antioxidants Disarm Free Radicals Antioxidants are compounds that fight free radicals and render them useless in the body.ca . That's why it's important to consume plenty of antioxidants. However. flavonoids).TotalWellnessConsulting. Free radicals play a big role in heart disease. flavones. The most important thing for you to understand is that no anti-aging skin cream will ever make you look younger. eat healthier foods . they have overlooked the simple fact that how we look and feel is a direct reflection of how we eat. and absorb. sugars.we are what we eat. Examples include the most popular group of antioxidants known as polyphenols (ie. RHN www. and most every other disease you think of. cancer. eye degeneration. E. This is known as the "free radical theory of aging" whereby our body simply ages more and more with years of excess bodily damage caused by free radicals. then.
walnuts. RHN www. BPHE. olive oil. the less free radical damage you will incur. this may have a profound effect on your ability to delay the aging process. your health suffers and your body ages rapidly. And put the supplements aside. However. Raw foods are immensely rich in enzymes. If this happens. 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. it is essential that you eat more of your foods in their living state .that is. and other fruits and vegetables. your body is forced to waste its own enzymes on digesting "dead foods" which cannot be digested otherwise. 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. if this apple is heated or cooked. Their blood 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . Over time. However. In time. yerba mate. when your blood is alkaline (as it should be) it flows smoothly and freely. tea. That's why the skin of fruits and vegetables are the best sources of antioxidants. pomegranates. in most people. its inherent enzymes become denatured and no longer useful.100 The most abundant polyphenols are the condensed tannins.TotalWellnessConsulting. grapes. They are tiny protein molecules that are needed for any and all metabolic reactions to occur within the body. your body will be robbed of its limited supply of digestive enzymes. their raw state. CK. enzymes can be destroyed if heated above 118 degrees Fahrenheit. chocolate/cacao. But because they are proteins. this does not occur because their bodies are far too acidic. This means that an apple contains all the enzymes it needs to digest itself once inside the body. For this reason. found in the "skin" and leaves virtually all families of plants. and comprising up to 50% of the dry weight of leaves. peanuts. Notable sources of polyphenol antioxidants include berries. As a result. delivering all the oxygen and nutrients to your body's cells. 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. Some experts believe that life ends when you run out of enzymes. guaranteed! How does this happen? Well. if dead foods are chronically consumed.
you will give life and energy back to your skin and body. Every cell of your body will thrive and as a result.TotalWellnessConsulting. 3. Prepare some carrot and celery sticks. You need to heal your skin (and your health) from the inside out.these are the healthy eating secrets to anti-aging that no skin care company will ever tell you about. 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 the other way around. alkalinity. To help you out. RHN www. a fruit salad sprinkled with cinnamon. followed by all other vegetables and fruit. 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. Drink at least ONE green juice and/or green salad each day This will give you tons of antioxidants. keep them raw to get the most benefit. and food enzymes. or anything else that you help you get your need nutrient fix! But remember. It looks unhealthy and therefore so too does their body and skin! But if you can eat more alkaline-forming raw foods. Here are 3 action steps to help you put this anti-aging information into practice: 1. BPHE. Be sure to stay away from the highly acidforming dairy and animal products! Putting it All Together Antioxidants. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.101 moves slowly and is sluggish. and alkalinity . apple and pear wedges. food enzymes. CK. 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.ca . the most alkaline-forming foods are green vegetables. Not only will this rehydrate your body but the lemon will alkalize your system and get your digestive system into gear. your skin will regain a youthful glow that will make you look and feel much younger than you really are.
I don't know. What I do know is that I got a little taste of it and I'd like to share some of natural cold remedies with you so that you can prevent and/or get over a cold naturally! Watch the video to learn my natural cold remedies 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Now whether this is the common cold or the flu. CK.TotalWellnessConsulting. Perhaps there's one in your neck of the woods as well? One thing is for sure though.How to Get Over a Cold Naturally For some reason there a nasty little bug getting around Toronto.102 Cold Remedies . A lot of people are getting sick with high fevers. RHN www.ca . BPHE.
In addition to increasing vitamin D in your body.There is no easier way to increase your energy. Plus.Complex carbohydrates. Do not stress . Exercise .. 5. if you can.High levels of stress will depress your immune system. bank machine buttons and especially on your colleagues’ friendly handshaking hands. Drink plenty of water . elevate serotonin. BPHE. but instead of worrying excessively about your exposure to pathogens. Consume seasonal foods that elevate your mood . you will find bountiful colonies coating door handles. exercise) 4.This helps with circulation and elimination. In the cooler months. found in whole grains. which in turn strengthens immunity 3. it's enough to drive you to paranoia! Do try to keep your hands clean as best as you can. sweet potatoes. thereby improving your mood.. Wash your hands and use sanitizer they tell you.ca . If it is functioning well. Sunlight Exposure . deep breathing. and turbocharge your immune system than regular physical exercise. enjoyable hobbies. subway poles. Guaranteed. fruit. will stimulate serotonin production. communal pens. and it is virtually impossible to avoid exposure to the viruses and bacteria that fester indoors in the cooler months. an often overlooked tactic is to support your immune system. your immune cells and tissues need this essential time to recuperate and regenerate 6. your hands would become raw and dry. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.Ensure that you get adequate rest.but if you did this as much as you needed to. or find techniques for stressreduction (meditation. CK. Your immune system is your body's natural defense system to fight off invaders. sunlight also increases serotonin. Here are ten ways to maintain your immune strength: 1. Find a new approach to stressful situations. it will be able to keep you healthy even in the presence of bacteria and viruses. particularly with the fluctuating temperatures! They come in waves.TotalWellnessConsulting. parsnips. 2. RHN www.103 Fight the Flu Naturally Plenty of colds and flus have made their way through Toronto. warmer liquids (at least room temperature) are easier for your system to process. and ensures your cells are hydrated to function optimally. Sleep well .
as is commonly thought.For some people who really detest the cooler months. your body will be better equipped to fight off impending sickness.A huge reason that people get ill in the cold season is that they stay indoors.ca . 10. B-complex.TotalWellnessConsulting. fish oil.. avoid them and you will be much better off. and oregano oil are beneficial to support immune cells and combat pathogens. 9. Take a vacation . the best and only antidote is a quick trip to a sunny destination to recharge your batteries. RHN www.A surefire way to depress your immune system and increase your risk of illness is to eat these foods.not because they are outdoors. Get outside! .Vitamin C. echinacea.104 7. Recirculated air and indoor toxins will prevent your immune system from optimal functioning. Reduce sugar and refined carb intake .. 8. CK. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Supplement essentials for immune health . BPHE. but if you dress warm and enjoy the fresh outdoor air.
and Weight Loss 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . RHN www.TotalWellnessConsulting. CK. BPHE.105 57 Ways to Fitness. Great Workouts.
Third. This activates the internal and external oblique muscles. lightly create tension in your abdominal muscles as if you were about to get punched in the stomach. Because all functional movements such as lunges. Abdominal bracing should be initiated before and maintained through each and every exercise. 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.106 5 Tips for a Healthier. more static stabilizing muscles such as the transverse abdominis. BPHE. latissimus dorsi. When I refer to the core I allude to the inner and outer units of our body. The following are 5 tips you can use to train the inner and outer units of your core with maximal efficiency. and so forth. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. performance and overall aesthetics. RHN www. With repetition. CK. step-ups. and peroneals. The outer unit is comprised of larger phasic (or dynamic) muscles that generate movement such as the gluteals. most stability ball movements. The inner unit consists of smaller. What is less commonly known is that the core is anatomically defined as the region between the shoulders and knees. they will offer tremendous core training effects when done with proper technique. draw in your belly button as if you were to put on a tight pair of pants. spinal health. and many others revolve around the pelvis. multifidus. By performing all three of these actions you will ensure that your spine is well protected through all movements. Second. Most people view the core as simply being their abdominal muscles and. raise your pelvic floor by performing a kegel (contracting the pelvic floor muscles up as if you holding in a full bladder). First. running. even without you being aware. erector spinae group. This helps to increase intra-abdominal pressure which will aid in spinal stabilization. Abdominal bracing consists of three parts. biceps femoris. these muscles work synergistically to provide much needed pelvic stability during motions such as walking. these muscles will remember their roles and tend to maintain a tighter constricted waistline. miss out on a tremendous amount of value that other functional movements provide. and the pelvic floor and diaphragmatic musculature. Aside from generating movement. This will activate your transverse abdominis. as such.ca . the body’s waist belt muscle. Stronger Core Core training has become the new “buzz” word over the last few years as more and more people have begun to realize its role in posture.TotalWellnessConsulting. not simply the midsection. squats.
Meaning that you round out the back like a camel and then arch it out like a cat. in one hand. and lift through your legs as opposed to extending up through your torso. By doing so. Perform 10 reps with the weight in one hand. What is instructed to do in such a case would be to squat down keeping your torso tall (ie. the body automatically activates its contralateral (opposite) side to stabilize the torso and maintain good posture. The key is to focus on keeping your torso upright and minimizing and lateral swaying. drawing your belly button towards the ceiling (as if being pulled by a string). Exercise: Unilateral Lunge Walks Perform your lunge walks while holding a weight. with your abdominals braced. especially lifting. is essential to better support the spine during all movements. Studies have shown that this type of lifting stimulates much greater core muscle activation compared to bilateral lifting (equal load on both sides). Inhale. and tighten your abdominal muscles. Repeat 6 times. neutral spine). pushing your belly button into the floor (“ballooning” your abdomen). especially if the load is heavier. Let us take the example of picking up a heavier box from the floor. Once you have completed the 6 repetitions simply allow your back (spine) to relax. equivalent to 10% of your body weight. raise pelvic floor. Hold for 3 seconds.TotalWellnessConsulting. walking to work holding your brief case in one hand.ca . For instance.107 Exercise: Belly tucks Lie face down on the floor with your forehead rested on the back of your hands. Repeat 10 times. The last thing you want to do in the situation is reach down without bending knees and picking up the box…this is a sure way to throw your back out. CK. This is best achieved by ensuring that your back is flat (with slight lumbar lordosis) during all movements. and then switch. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Exercise: Cat/Camel motions In a four point stance (hands and knees) take your spine through a series of cat and camel stretches. BPHE. RHN www. If these lifting mechanics are not met. Exhale. This. you place you spine at a greater risk of disc herniation. in conjunction with abdominal bracing. 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. Hold for 3 seconds. TIP #2 – Maintain a neutral spine A neutral spine is attained when your spine is kept in its natural alignment.
Starting from your knees. Face your body at a right angle from the cables. CK. Squeeze your buttocks together as if holding a $1. Did you know that 80% of our core musculature inserts on a diagonal. 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). This type of body awareness is known as proprioception. push it up and towards your body’s midline as if creating an arc like motion. 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. It is important to remember that all movement stems from the core. your core muscles fire to a much greater degree in order to stabilize your body. especially rotation based movements. RHN www. side to side). reach over and across your body grabbing the handle (with 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. it is important to strengthen those core muscles accordingly to ensure movement efficiency and injury prevention. I’ve seen clients improve their golf drive by 30 yards by simply incorporating these multi-planar movements into their routines. BPHE. with a DB in one arm. and muscle activation. Repeat 12 times and then switch arms. Often.TotalWellnessConsulting. Ensure to keep your body and then ball as still as possible. As such.000 bill between them. This means that our bodies are anatomically constructed for such multi-planar movements involving diagonal and rotational movements. our movements require us to move through several different planes such as when walking and looking back over your shoulder. kicking. and swinging a tennis racquet or golf club. range of motion.ca . Examples are throwing. front to back. Simply by sitting on the ball. and is immensely beneficial for athletes of all endeavors. co-ordination. Exercise: Cable chop (from knees) Position yourself in the middle of the cable crossover machine. Working on the stability ball offers several benefits such as increased balance. Next. keeping your body upright and strong. Any unstable surface for that matter will foster much greater core muscle activation as your body is constantly readjusting itself to maintain proper posture.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. and even for people who want more balance while standing in the subway. 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. neck and head are resting on it.
BPHE. Keeping both arms straight “chop” the cable across your body from above your starting shoulder to the opposite hip. Be sure to drive the movement from your obliques and not your arms. Not only that but you will also be more efficient and stable in all your movements. if you participate in regular sporting activities you will have an added edge over your untrained counterparts. you can look forward to having firmer. RHN www. Return slowly and repeat 8 times on each side.TotalWellnessConsulting.ca . stronger and more performant core muscles. By incorporating these 5 core essentials. And. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK.109 both hands) on the highest setting.
Give them a try and you'll see just how challenging they are! Do as many repetitions of each exercise during a 30 second set. RHN www. It is amazing at what can be accomplished using a resistance band and many studies have shown that it to be tremendously beneficial at developing strength. Click on the link below to watch one of my brief workout videos showing you 7 great full body exercises that you can do with resistance band.TotalWellnessConsulting.ca . Complete all 7 exercises with little to no rest in between and repeat 2-3 times! Click here to watch the resistance band workout 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.110 Resistance Band Workout Don't have any dumbbells? Don't feel like lifting heavy weights or waiting for machines at the gym? Not to worry! There is a solution and it is a simple piece of rubber tubing known as the exercise or resistance band. BPHE. CK.
Because fats yield more calories and are slower burning as they are metabolized. intensities greater than 70% of VO2 max (or maximum heart rate for our purposes) will have carbohydrates as the dominant fuel source. Working at higher intensities allows more total calories to be burned and that’s what really matters if you’re looking to lose weight. They are by far the best way to burn calories and thus fat . NOW LISTEN UP. What this refers to is a process whereby the body expends calories (and many more that in your workout in most cases) after the workout as your body is re-establishing homeostasis . Fitter individuals can last much longer 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. tap directly into their glycogen stores for energy production. BPHE. There is a phenomenon known as EPOC (or excess post-exercise oxygen consumption). That's why I'm a huge fan of intense workouts and interval cardio training sessions. one of the reasons being that their carbohydrate stores are more quickly dissolved and utilized. So.ca . Some studies have shown that the body's metabolic rate can stayed elevated for up to 16 hours after just 20 minutes of interval running! The point is that your body chooses different fuels during different situations. here is the answer .VERY CAREFULLY! However. Depending on the duration and intensity of the exercise. Someone who is totally unfit will obviously fatigue sooner.hopefully it makes sense to you! Your body’s first choice of fuel during exercise is carbohydrates.it's point of balance. CK.not during the workout (as you'll see on many cardio machine screens) but after the workout. As you become fitter your body will become more efficient at using fats for fuel while sparing your vital carbohydrate reserves. RHN www. there is more reliance on carbohydrates for fuel.TotalWellnessConsulting. your body will rely on more complex carbohydrates (stored as glycogen in the muscles and liver) and fatty acids for its fuel. Typically. The muscles on the other hand. Carbohydrates are stored in the body as glycogen.111 Do I Still Burn Fat When I Exercise Intensely? This is one of the most frequently asked questions I've been asked in my life as a fitness expert. this doesn’t mean that working at high intensities doesn’t burn fat. However. What happens is that as the intensity of exercise increases. both in the liver and muscle. they tend to be used over longer durations when compared to carbohydrates. The liver’s job is to break down glycogen into glucose to maintain suitable levels of glucose in the blood... the body wants to conserve its blood glucose and glycogen stores.
BPHE. RHN www. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. muscle glycogen is increasingly used.TotalWellnessConsulting..intensity is king! Don't pay attention to those "cardio" and "fat burning" zone graphs on all the cardio machines . Carbohydrates that are used during exercise come from both glycogen stores in muscle and from blood glucose. Blood glucose use also increases slightly. so I’m sure you can appreciate why it’s pretty important. to offset its usage and to maintain stable blood sugar levels (for the vital organs). However. As intensity increases. the liver breaks down its glycogen stores into glucose for the blood.. CK. and therefore conserve their energy better.112 because they have developed the ability to use the slow burning fats as fuel.. the body’s first order of business is in maintaining healthy blood glucose levels.ca . So the point is this. However.they do nothing but confuse you. Blood glucose is the main fuel source for the brain. Within carbohydrate metabolism blood glucose and glycogen are used to varying degrees depending on the nature of the activity.
"How To Start a Resistance Training Program? Many people don't necessarily know where to start when it comes to resistance or strength training. RHN www..ca . This video will show you the ABCs of getting started and will give you some great exercises to start you on your way! Watch this video to learn how and where to begin 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. The good news is that if you're a beginner you don't need much in the way of machines or weights.. CK.TotalWellnessConsulting.113 Ask the Expert.
you will only get more of that in your life. It needs to be a lifesyle habit. or whatever else you can do. then you're simply transmitting a message of disgust and discontent. Well. Gratitude is always a choice. the key is for exercise to be an integral component of your life. After all. or feeling too tired. climb stairs. or that it's too cold outside. and 11% want to eat healthier. BPHE.TotalWellnessConsulting. Love yourself and be grateful for where you are at and you will get to where you want to be.. based on the above results. or. Like attracts like. you know what? Too bad! If you want to live a healthier life then you have to move your body no matter what! It's not about exercising 3 times a week following a specific program but rather finding enjoyable ways to move your body every day of your life. not your life into exercise! Be Grateful for Having the Opportunity to Exercise One of the keys to long-term success is to think of exercise as something you GET to do not something you HAVE to do. ride a bike. Stop Whining! Many people complain about having to workout. the focus of this post will be on helping you make exercise a regular occurrence in your daily life. Even if you want to lose weight. So. If you don't. (you get my drift). CK. 16% want to grow personally (spiritually).114 Making Exercise Part of Your Daily Lifestyle You may have noticed that over the last month we ran a poll asking what your number #1 New Year's resolution was. The results of our poll revealed that 38% of you want to exercise on more regular basis. you need to put exercise into your life. 32% want to lose weight.. or finding the time to go to the gym. Once you are truly grateful for being able to move your body in any way shape or form you will then begin to see exercise in a different light. lift weight. Express gratifude for as much as possible such as your ability to walk. In any situation there is always something to be thankful for.. RHN www..be grateful and love your body as it is right now. move your limbs. Love your body every moment of the way.. In other words. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. run for an hour.. if you despise your body. breathe. Love attracts love. As a result of these thoughts.ca . Happiness attracts more happiness.
ca . RHN www. 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 . Walk to the store. Maybe you think that exercising 3 times a week is good enough for you. Carry your groceries.TotalWellnessConsulting. eating healthier more often (and enjoying it).all the time! When you see yourself you will begin to take more empowering actions including exercising more often (and enjoying it). Don't settle for anything less than what you can truly achieve! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Take the stairs. We like to trick ourselves into believing certain things that correspond with how we identify ourselves. Ride your bike. Contract your muscles. There are so many ways to stimulate movement in your body Raise Your Standards . CK. You will now be living in integrity with who you know you were meant to be. Run down the street.115 Walk you dog.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. BPHE. 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. and feeling happier.
Advanced Core Workout
Kids...don't try this at home. Unless of course you consider yourself somewhat fit and like to push your limits. Here are 3 amazing core exercises that revolve around the stability that will bring you greater balance and stability, a stronger and tighter core, and will make your friends say WOW! Click here to watch the core workout video. Enjoy...
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
4 Minutes to "Fabulous" Abs
No explanation needed here. Just watch the video and do the exercises. Your abs will be on fire! Mine definitely were.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
5 Keys That Will Unlock Your Door to Exercise Motivation
Recently I asked the following question on my blog... “What’s your biggest challenge to exercising regularly?” What was revealed was some pretty interesting, yet expected, results. A whopping 83% of respondents said that a lack of motivation is what kept them from exercising regularly. The rest of the answers were equally split between not having enough time and not knowing what to do. So, with these results in mind it would only make sense to give you some added ways to get motivated to exercise on a regular basis. 1. Know the Benefits of Exercise Isn’t true that you are more motivated to do things that you'll benefit from. The more you benefit, the more motivated you are. For example, if I told you I'd give you 5 dollars to take a 30-minute walk tomorrow morning, would you do it? Maybe, maybe not? But what if I put $1 million on the table for taking a walk? You bet you would take that walk! What you need to realize is that the benefits of exercise are even more compelling than a million bucks! What if you were a multi-millionaire but all of a sudden could no longer walk up a flight of stairs of fell ill due to a poor lifestyle and lack of exercise? You see, nothing matters more than your health and vitality – NOTHING! Exercise keeps you young, strong, capable of performing your day to day tasks with ease, makes you feel more confident and happy, and much more! So, it’s simple…MOVE YOUR #SS! 2. Realize the Consequences of Not Exercising The consequences are many. Lethargy, disappointment in yourself, being fat, being out of breath, unable to walk of stairs easily, sore joints and muscles, lack of flexibility, lack of strength, more susceptible to injury, difficulty shoveling snow, mowing the lawn, or gardening, sour outlook on life because of how you feel about yourself, inability to reach your full human potential, tough time fitting into clothes that make you
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN www.TotalWellnessConsulting.ca
119 feel sexy, feeling uncomfortable in social settings, depression, disease, premature death, etc… I could go on forever but I’m 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 WHY’s 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 don’t 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 you’ve gotten your exercise out of the way. Plus, you’ll 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!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
CK. It doesn't have to be a huge workout everyday. go for a run…just get your body moving in a way that gets your heart rate and muscles working! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. do yoga.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.ca . BPHE. hit the gym. Get out there and take a 30-minute walk. take your dog for a stroll. RHN www.TotalWellnessConsulting.
CK. Try this: set the incline at 15 percent and 2 mph. assuming that you are adjusted to walking backwards level without holding on. Ideally. lower your center of gravity so that you’re in a one-quarter squat position. hips and the muscles that control your ankles. Start slow and build from there. for 30 minutes. large people. BPHE. Sometimes.ca . Do brief intervals at 15 percent/2 to 3 mph. They are forced to take serious action. If you can go faster. RHN www. and ankle stabilizers for added benefit to your daily tasks and sporting endeavours. The key is to work at a pace that is initially comfortable for you to allow you to get used to the novel motion. knee. as with any type of treadmill exercise your goal is walk the hands off of the side rails for best results. Now. without holding on. Don't be a hero right off the bat. You will soon feel a nice burn in your thighs.. So are your legs. back and forth. do that for an intense thigh burn. I'll even grab some hand weights and power walk while really focuses on driving and pushing forcefully off each leg. Keep your back straight! Do not pitch forward! This will intensify the fire in your quadriceps muscles. if you can’t last longer than a few minutes. One of these benefits is an improvement in your proprioception or balance. and people who are new to exercise—can walk backwards without holding on.Incline lowwalk: As you walk. That’s why walking backwards at faster speeds. actually I haven't! Walking backwards or jogging backwards on the treadmill works muscles in an entirely different way than walking forwards. Specifically. by walking backwards on the treadmill (especially on an incline) you engage the quad muscles (front of thigh) and calves to a great extent.TotalWellnessConsulting. will condition your hip. Engage your postural muscles to much greater degree.Have You Lost Your Marbles??? No. Variations of Backward Walking Backwards Walking With Incline: Walking backwards with an incline is something else! When working on the treadmill I add this into all of my warm-ups. Start Slow When Walking Backwards on the Treadmill Anyone with 2 healthy legs—and this includes older people.121 Backwards Walking on the Treadmill .. that’s perfectly fine. alternating with walking forward with a lower incline (or level) for a few minutes. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. By Walking Backwards on the Treadmill with Hands Off the Rail You.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Even if you're a runner training for a race give a couple of these "power-building" backwards workouts a try. that will surely contribute to your fitness goals.TotalWellnessConsulting.ca . References: Hooper TL." J Orthop Sports Phys Ther. Sawyer SF. CK. "The effects of graded forward and backward walking on heart rate and oxygen consumption. So if you prefer to do a one-minute interval here and there of these creative uses of a treadmill. Props JE. 2004 Feb.34(2):65-71. Daniel JA. BPHE. Bruce BA. RHN www.122 Backwards Walking Intervals You needn’t spend a whole lot of time walking backwards to reap benefits. 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. Dunn DM.
CK. rev your metabolism.. BPHE.and with absolutely no equipment! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN www.ca .123 4-minute Cardio Blast Workout Pressed for time? Want to a metabolism workout that takes just 4 minutes to complete? Well. and feel awesome in just a few minutes. watch this workout video and discover how you can burn calories..TotalWellnessConsulting.
Pretty bold.Get Massive Leverage! Let's say I were to ask for a $10. Put something on the line that you will have to do (or give up) if you don't follow through with your commitments. don't you think that you might be a little more motivated to keep your commitments (ie.TotalWellnessConsulting.. run. and have. Today I'd like to give you some cool ways to get and stay motivated so that you're always juiced up to get in your workout. These should be fixed and nonnegotiable . commit to eating an entire box of greasy donuts (all 12) if you don't keep your word . Now. BPHE. My vision board helped me attract the car of my dreams into my life.000 deposit to ensure that you would do what you said you were going to do. family member. By looking at your vision board your subconscious will automatically find ways of bringing those results into your life. you don't have to involve this type of money but the trick to find something that motivates you to take action. RHN www. working out 3 days per week) with so much at stake? Of course! This is just one example of leverage. This is essentially a collage of images and words that reflect what you to be. do. eh? Well. The key is to just get moving! Motivation Tip #1 .. Keep a journal or daytimer with specific workouts scheduled into your days (much like a business meeting). 2. The car was literally sitting right in front of me as I pulled into the dealership! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 1.then watch how sick you will feel! 3.Focus on the Outcome and Create Your Results By focusing on your ultimate goals you will constantly be reminded of what you're working towards. CK. One the best ways to do this is by creating a vision board. This will keep you pumped even when you feel down and out. For instance.ca . or co-worker about your plans to exercise and make sure they keep you on track. or other exercise session. Tell a friend.124 More Motivation to Help Make Exercise a Habit In my last post we covered some ways to make exercise a more regular occurrence in your life. Here are just a few examples of getting leverage.you need the time for yourself! Motivation Tip #2 .
Stay in the present and just be. Believe you can achieve it ..) . etc. BPHE. a slim body. The same can happen for you. a sub 4-min mile. CK. Notice what thoughts and feelings you're experiencing when you don't feel motivated and ask yourself "why?" Then..ca .TotalWellnessConsulting. It is truly amazing when you set a goal or intention and see it manifest in real life. RHN www. But you must believe you can what it is that you want (ie.125 I show this picture not to brag but because it is a reflection of being able to manifest what it is that I wanted. you can easily change your focus by feeling grateful for what you already have. Create a vision board for yourself with images and words that excite you. Express love and gratitude for what and who you already are and you will become and have much more! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.and you will! Eventhough you're envisioning your goals do your best to enjoy the moment.
126 The Biggest Cardio Myth.ca . and watch the fat melt off while your fitness level goes through the roof! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. learn. RHN www.. CK.. Here. apply it. BPHE. then you need to watch this video.Finally Exposed! If you are interested in burning fat and want to know the most efficient way to do so. I answer one of the most commonly asked questions about cardio training and I expose the truth about your "fat burning" zone! Watch (click here).TotalWellnessConsulting.
Heel push-ups x 10-15 reps (each leg) 3. RHN www. Forward-Backward lunges x 10 reps (each leg) 2. Lunge into step-up x 10 reps (each leg) Give these a whirl after you've completed a comprehensive warm-up. summer (and thus shorts and skirts) are just around the corner. BPHE. Attention all those who are looking for more lower body strength and power athletes included! Check out this awesome leg workout video to learn 5 new movements (sorry I actually said 6 in the video!) that will give you strong. Put the "buns of steel" video aside and enjoy! Here are the exercises: 1. Dumbbell diagonal squat raise x 10 reps (each side) 5. Sumo squats x 10-15 reps 4. After all.ca . sexy. CK. and powerful legs.TotalWellnessConsulting. Train hard! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.127 How to Get Strong and Sexy Legs Attention guys and gals who want to sculpt their legs and develop a rock-solid back side.
It is well known that athletes in sports that require large amounts of muscle have the highest VO2 max (maximum aerobic capacity) because their sports demand a massive supply of oxygen to their working muscles. RHN www. biking. and obviously many outdoor sports such as cross-country skiing. This is because the more muscle that is needed to perform an activity or movement. All forms of exercise will work in the long run given the right training program and consistent effort.128 Best Type of Cardio for Burning Fat The goal in any fat loss exercise regimen is to choose activities that consume large amounts of oxygen. the more oxygen that will be needed to supply those working muscles. making them calorieburning machines. As such. Both the upper body and lower body muscles are pushing and pulling a given resistance which makes these sports not only great aerobic training tools but also fantastic fat burning cardio machines. If you’ve ever watched Olympic rowing you will have undoubtedly noticed towering men and women stacked with large and lean muscles. swimming. elliptical. Running. Your working muscles need oxygen otherwise they will quickly fatigue and will be unable to perform their functions. Therefore. Both cross-country skiing and rowing involve just about muscle in the body working against resistance. So there are many forms of cardio to choose from and they all work. upper body ergometer. Most of the male rowers are upwards of 6’4’’ and 220 lbs of shear muscle. stair climbing/stair master. walking. These male and female rowers can get away with their large frames because rowing is not a true weight-bearing sport. But we’re interested in not only what works but works what best for burning fat! We want to get the best bang for our buck. In fact. the highest VO2 max on record exist not in runners (as many would think) but rather cross-country skiers and rowers. right? Since the goal is to maximize oxygen consumption (and thus VO2) it is essential to find activities that will recruit the greatest amount of muscle. BPHE. what do you think would be the best type of cardio to do for fat loss? Well. this terrific sport idealizes large 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. This is because the body burns 5 calories for every liter of oxygen that it consumes. It’s important to always remember that.ca . CK. Make sense? Oxygen is the precursor to all the energy your body produces. rowing. let’s look at the typical options. Think about that for a second.TotalWellnessConsulting.
running is one of the least efficient of human movements. It is therefore the most effective type of cardio for burning fat and helping you lose weight. Running burns more calories than other activities. running is weight bearing which means that the muscles of your lower body must work harder to support you and propel you forward. which means that it produces a lot of heat/energy expenditure for its movement. thus. How many 6’4”. 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. both aerobically and muscularly. There are two main reasons for this. However. Find me an overweight runner and I’ll be amazed. meaning that more of the energy you put into the movement actually results in movement (and not as much heat production as running!) But we’re interested in what burns calories and fat. Cycling is easier than running. If you took these same rowers and asked them to run at the same intensities at which they row. Similarly. the heavier you are. You will immediately notice the difference.TotalWellnessConsulting.129 muscular athletes because they can produce a lot of power. 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. Yet. even if it’s muscle. then I encourage you to go for a run with a 20 lbs pack on your torso. It simply makes their movement much easier. right? Therefore. First. the more calories you will burn (assuming equal intensity as someone who is lighter). However. Second. right? That’s because cycling is one of the most mechanically efficient human movements. BPHE. most cross-skiers don’t exhibit the same physical stature as rowers. their aerobic capacity is astronomical. running is your best option. This is great for those who want to lose weight but not so great for those looking for efficient modes of movement. Therefore. CK. Less weight to carry means less effort. But it makes sense if you think about it. through their large muscle mass. If you have a tough time envisioning this. at the same intensity. 220 lbs runners do you know of? Most runners are slim and slight.ca . 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN www. expending more calories. This also means that a lot of calories are being spent.
and step-ups with shoulder presses are all great examples of movements that use a huge amount of muscle. For instance. Sit-ups and crunches have little fat burning effect simply because they are small. It’s important to keep in mind that you can never out train a bad diet. But whether or not you can see yours depends on the amount of fat you have covering these abdominal muscles. Let’s first tackle the diet issue. The only difference is whether or not you can see them. Most active individuals score in the teens and thus require a little bit more work in their training and especially in their diet if they wish to achieve their goal of washboard abs. squat presses.ca . are motivated to sculpt their abs (perhaps not to the same degree of men) along with losing weight and burning fat. I will cover the fundamentals of a 6-pack healthy diet in a future article but for now I’d like to show how you can better your chances by choosing exercises that maximize your body’s fat burning potential while strengthening your abs and core. especially among men. too. Every person inherently has the same amount of muscles. You can exercise all you want and do thousands of sit-ups each day to little effect if your diet is out of whack. limited movements that involve a small group of muscles.130 How to Get 6-Pack Abs One of the most common goals that fitness enthusiasts have is to develop 6-pack abs. Both you and I have the 8-pack rectus abdominus muscle (most people think it’s just a 6-pack) – that’s our human anatomy. RHN www. But why is it that so many people have such a hard time achieving the 6-pack or the toned abs that they so desire? Well.TotalWellnessConsulting. If the goal is to burn fat (and it is!) then the key to fitness training lies in your ability to choose exercises that burn a huge amount of calories. CK. BPHE. Training to Burn Fat When it comes to training the first thing to realize is that abdominal exercises have little effect on your ability to see your abs. Many athletes seem to think that they can get away with eating whatever they want because “they need” the calories. This type of mentality. That’s nonsense. can be detrimental to your pursuit of a 6-pack. it boils down to 2 main factors – training and diet. especially if adopted by recreational exercisers. lunges with biceps curls. These are exercises that require large muscles. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Many women. To visually see the tone of your abdominals your body fat needs to be about 10% or lower.
Just remember through – ab-specific exercises won’t get you any closer to your goal. the greater the “burn” you’re going to feel and the stronger your abs and core will become. BPHE. RHN www.131 Try them and just watch how your breathing and heart rate immediately go through the roof. Repeating the same boring exercises over and over is not an effective way to train. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. • • • • • Push-ups with Knee Drive Deadbug Hovering Back Extensions V-Sits Alternating Jackknife Watch this video to see what these ab exercises look like.ca . 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. 6-Pack Ab Exercises But if you’re bent on focusing on your abs then let me give you some helpful pointers to get a great abdominal burn in your workouts. But here goes. A simple set of crunches on the BOSU ball is much different and more effective than doing them on the floor. greater muscle activation). So having said that here’s 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. Any time you perform exercises that recruit more muscles (ie. CK. One of the keys to core and abdominal training is muscle activation. Its inherent instability requires your deeper core muscles to constantly work to keep you balanced while you attempt to perform the movements at hand.TotalWellnessConsulting. All exercises should be performed to fatigue. The BOSU ball challenges your core and abdominals like nothing you’ve ever experienced before. One of my personal favourite abdominal “props” is the BOSU ball.
RHN www. Bodyweight Workout Structure: After your warm-up you will be performing a 6 exercise bodyweight circuit where you will perform as many reps as possible (where applicable) in 30 seconds. I’d like to share one such workout with you. Repeat this circuit 2-3 times. So if you’re sick and tired of going to the gym and would like to try something new and fresh at home (or even while you travel) then give this bodyweight workout a shot. don’t feel like using weights or machines. are traveling. You will then rest 30 seconds before moving onto the next exercise.ca . To this day. 30 seconds rest) Y Squats Plank Standing Lunges Side Plank Hip Bridge with Leg Extension Push-ups 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. What I mean is that by simply using your bodyweight you can enjoy incredible workouts that will not only help you burn fat but sculpt and tone your body as well. Watch this video for detailed instruction WARM-UP Jogging on spot. Believe me. it might be tougher than it looks so pace yourself. then you’ll be happy to know that you’ve already got everything you need. Bodyweight workouts are not only great for beginners – they can even by used by the fittest people. CK. some full body cardio movements. Please note that this workout is designed for beginners so stay tuned for more advanced variations.TotalWellnessConsulting. some of my most challenging and caloriecrunching workouts revolve around nothing more than push-up and pull-up variations. BPHE. and some great core and abdominal exercises.132 Bodyweight Workout for Beginners If you ever find yourself at a loss for workout ideas. or looking for some great workouts to enjoy at home. jumping jacks (3-5 minutes) CIRCUIT WORKOUT (30 seconds work.
Initially. you may want to consider interval training. For most people who have never run before (and who want to start) I usually get them to start with intervals that consist of 90 seconds of walking followed by 30 seconds of jogging. Instead. RHN www. They would then repeat this sequence for a given amount of time – usually 10-15 minutes depending on their initial fitness level. CK. One way to build up your running endurance is to simply run a little bit longer each time you run. Each bout would last a certain amount of time and would be executed at a certain speed. A good rule of thumb is to increase either your distance or speed (not both) by no more than 10% per week. then the workout I’m about to take you through will make your day a happier one. and since you are a beginner. When most people start running (at whatever stage of their life) they usually cannot run for a very long period of time. The wonderful thing about interval training is that there are thousands of possible interval combinations that you can use. the desire to run is present for many people because of its fat burning and overall cardiovascular benefits. That’s to be expected since the body hasn’t been trained to accommodate the greater demands imposed by running faster or longer. also known as HIT. However. is by far the most superior training method to improve your running speed and endurance while maximizing your fat burning potential.ca . So for our purposes. you would be combining bouts of walking and jogging. BPHE. And as you become fitter the amount of time at the low and high intensities would vary to give you more of a challenge. Interval training. This progression allows your body to adapt to new running demands while minimizing your risk for injury.133 Fat Loss Interval Training for Beginners Do want to burn fat by running but don’t feel that you can? Do you enjoy walking but at the same time looking for the added fat burning benefit of running? Well if so. Start with this interval training workout: 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. HIT refers to a method of cardio training whereby you combine bouts of high and low intensity.TotalWellnessConsulting. this is a great place to start for most beginners but there comes a point when it becomes rather boring and its fat burning potential lessened. This method of running at the same pace for a given distance or duration is known as steady-state cardio or running.
That is to walk for 90 seconds and then jog for 30 seconds. 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. For more great interval training workouts check out my Treadmill Trainer™ iPod running workouts.134 Assuming that you’re a complete beginner I’m going to suggest that you begin by following the workout I mentioned above. BPHE. CK.ca . RHN www. Repeat this sequence for a total of at least 10 minutes. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. your metabolic rate will increase and you will be burning fat even while your resting. Working at higher intensities also means that you burn more calories and while maximizing your body’s ability to burn fat. Over time.TotalWellnessConsulting. When it comes to fat loss the key is intensity. If you feel you can go longer. 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. then go for it. So start off with this walk and jog HIT workout and progress from there. Starting off.
The interval training component is a great way to spike your metabolism and burn further calories in just a few minutes. rest) Standing lunges Plank Step-ups with biceps curls and shoulder press Push-ups Stability ball crunches Ball squats (against wall) with biceps curls 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. After your 1-2 minute rest period. Another great advantage of this workout is that all you need to complete it is a set of dumbbells. a stability ball. 30 sec. For instance. For each exercise you will be completing as many repetitions as possible in a 30 second time period. Got it? Awesome! Both the circuit training and interval training sequences are repeated twice. Once you’ve completed the entire first set you can then grab a sip of water and rest for 1-2 minutes. The fat burning workout I’m about to provide you with is an example of the type of circuit training workouts that are a key component of my Fitter U™ fat loss fitness program. if you are on the bike you would pedal as fast as possible (at a good resistance) for 10 seconds and then follow that with a nice and easy 50second recovery. So here’s how the workout structure will look: WARM-UP 5 minutes light cardio CIRCUIT 1 (30 sec.ca . We’re going to take 6 exercises and set them up in a circuit training routine. So here’s how it’s going to work. After each exercise you will then rest for 30 seconds before moving on to the next one.135 Fat Loss Circuit Training Workout Today I’d like to give you an exciting full body workout that will burn tons of calories and leave you feeling great in just 40 minutes. So if you want to burn fat. This will be repeated 5 times for a total of 5 minutes. and get fit then this workout is for you. and a step.TotalWellnessConsulting. RHN www. you will then choose a cardio machine and perform 5 minutes of intervals. tone up. CK. work. BPHE. A cardio machine is advised for your interval training component. For these intervals you will be working hard for 10 seconds and recovering for 50 seconds.
hard. recovery) This entire workout should take you no more than 40 minutes.136 Rest 1-2 minutes INTERVAL TRAINING 1 (10 sec. 50 sec. Watch the video to see what the workout looks like: Give it a shot and experience the difference. RHN www.TotalWellnessConsulting. 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. 50 sec.ca . BPHE. work. hard. 30 sec. CK. recovery) Rest 1-2 minutes CIRCUIT 2 (30 sec. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
For instance. your nervous system fires signals to the necessary stabilizing muscles that will enable your body to maintain a balanced position as best as possible. Here’s why: Reason #1: Improved Proprioception and Sense of Balance Proprioception refers to the body’s sense of spatial awareness in relation to stimuli it receives from the position and movement of the body. bosu balls. This is important because the ability to respond to sudden surface changes is a reality of life. In my experience. Think about running on uneven grass. Popular opinion 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. walking on an icy sidewalk. All of these conditions require “real time” adjusting and responsiveness that will be bettered if you have trained your body on unstable surfaces such as wobble boards.ca . and other processes that enable your body to perform on unstable surfaces. and exercise balls. In English what this means is that your body has a better sense of balance. Reason #2 – Greater Core Muscle Activation Core stability training has become a key aspect of most athletic training programs. It also means that the body has a greater ability to know where it is.TotalWellnessConsulting. RHN www. In turn. muscle firing sequencing. Many trainers and athletes alike have adopted the use of the exercise ball to enhance the effectiveness of their core training programs. Therefore. But the question is “Are exercise ball workouts needed and useful in an exercise program?” I believe that they are. CK. A greater sense of balance and stability in an ever-changing environment presents many injury prevention benefits especially among the elderly and those who are less co-ordinated to begin with. standing while riding the bus or subway. BPHE. one of the big benefits of performing exercises on the stability ball is the heightened training that your nervous system receives. right? Because of this your body’s “receptors” send your brain and nervous system specific messages telling it where it is positioned. when you are sitting on a exercise ball there is an element of instability. As a result. you develop a better sense of balance. most times these balls would sit all alone in the corner unless they were being used in a special “ball class” or by a creative trainer showing his client some new challenging movements.137 Is the Exercise Ball Really Useful for Core Training? If you’ve stepped into a gym in the last 10 years you’ve most likely noticed those big rubber balls known as exercise balls (or stability balls or Swiss balls).
Nonetheless.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. 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. allowing your workouts to be more 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 1. 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. Here are a couple of core-based movements that are far more challenging on the exercise ball (thus eliciting greater muscle activation). But in all honesty. For instance.ca . Crunches on the exercise ball INSTEAD OF crunches on the floor 2. However. RHN www. Push-up knee roll-ins with feet on ball INSTEAD OF knee raises. Research examining exercise ball use is limited due to the difficulty in measuring actual core stability. Planking on the exercise ball with feet raised on bench INSTEAD OF planking on floor. When any muscle undergoes a greater stretch it’s 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. 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. BPHE. the research to support or refute these claims is minimal. it is still an effective tool for developing greater core strength and stability. 3. Try these 3 movements and see for yourself which ones are more challenging. Although the research is conflicting and somewhat inconclusive. CK. and erector spinae. You’ll notice an immediate difference. 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.TotalWellnessConsulting. To date most studies have only been able to measure the muscle activation in global stabilizer muscles such as rectus abdominus. external obliques. my advice is to try it for yourself. muscle activation in stabilizer muscles and physical loading demands placed on the body. They would definitely make great party tricks that’s for sure.
ca .TotalWellnessConsulting. This will ensure that the ball you have chosen is just right for your height. CK. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN www.139 enjoyable will better enable you to stay on track to reach your goals. Most people fall off their exercise programs because they’re boring and monotonous. There’s 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. BPHE.
If. RHN www. However. More muscle working means more oxygen needed which means that more calories will be burned. Watch this video for some great full-body exercises that you can do on the cable machine. Your body burns 5 calories for every liter of oxygen it consumes. CK. BPHE. With this type of movement all of the large muscles in your legs are working at the same time as your biceps muscles. you perform a set of seated biceps curls I’m sure you can appreciate that you wouldn’t be huffing and puffing. The reason for this is simple.ca . What a workout! For more calorie-crunching full-body workouts click here to check out Fitter U™.thus it can burn more fat. and the more muscle required for a given movement. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. for example.140 Fat Burning Cable Workout One of the best ways to burn more calories and shed fat in your workouts is simply to use more full body movements. the more oxygen it needs.TotalWellnessConsulting. there isn’t a great oxygen demand for that type of movement because it is solely focusing on the small biceps muscles. if you performed a set of cable squats with an upwards rotation (don't worry watch the video for details) all of a sudden your body requires much more oxygen to fuel all the working muscles . right? Therefore.
ca .TotalWellnessConsulting. Do as many reps as possible for each exercise. CK. BPHE. Once you master them they also make great party tricks! Here’s the workout video 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.141 "Core of Steel" Workout (BOSU ball) Here are 5 core exercises on the BOSU ball that will challenge your core BIG TIME and will leave it feeling a little sore (but great!) for a few days. RHN www.
The more muscle involved in a movement. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. like with any other muscle in the body. You can do 1. And the best way to burn fat is by using fullbody movements that utilize a large amount of muscle in order to burn as many calories as possible. Therefore. when you do situps. However. SECRET #1 It’s first important to realize that we’re not dealing with a 6-pack but instead an 8pack. Those 2 lower abdominal muscles that most people forget to consider help make up the 8-pack or rectus abdominis muscle. Think back to all those people who have told you to do leg lifts to train you lower abs and crunches to train your upper abs. SECRET #2 When it comes to visibly seeing your 8-pack there is little use for abdominal exercises! That’s right. This means that from a neuromuscular perspective there is no difference between the upper and lower abs. abdominal crunches are close to useless because they’re focused on such a small group of muscles that there is little metabolic effect. RHN www.142 3 Secrets to Visible Abs They Won’t Tell You About! Having trained thousands of individuals from all walks of life I would say that one of the most common goals among exercisers is to develop a “visible” 6-pack. Performing a ton of ab work will get your abs strong but they won’t be visible if they’re hiding behind a layer of fat.000 sit-ups a day if you like but your efforts will be in vain. Let’s see how you can accomplish this goal and discover 3 secrets that you need to know in order to do so. or crunches. Perhaps you fall into this category as well. CK. leg lifts. using a variety of exercises (crunches. there is simply no differentiating this 8-pack muscle. The reason for this is simple.TotalWellnessConsulting. The second thing to realize is that rectus abdominis muscle is innervated by only 1 nerve.ca . I know I did at one point. the more calories that are burned. In order for you to visibly see your abdominal muscles your body fat percentage needs to be around 10% or lower. or leg lifts you’re training the exact same muscle – the 8-pack OR rectus abdominis – and the full length of this muscle. Although there intentions were honest. etc…) is helpful in order to stimulate individual muscle fibers within the full range of motion of the muscle and to maximize it’s performance and strength. plank. Therefore.
The funniest part is that I was doing it to impress a girl. That’s fine. The easiest way to train the TVA. This 2-step activation is known as “abdominal bracing”.TotalWellnessConsulting. After much conscious effort. the most important component is certainly your diet. lunge walks with arm raises. slim. However. and strong core. stepups with biceps. 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 Let’s say that you’re working hard to strengthen your abs but you still have a bit of gut that is showing. 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). CK. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. so here’s what you want to do. wouldn’t it? Ok.143 Full-body movements such as squat presses. they simply acquired a natural tonicity to provide me with a tight. these critical muscles help tighten your tummy while supporting your spine. But what if. RHN www. Aside from full-body movements. when it comes to shedding body fat. Realize that it will take some time and hard work to get a chiseled waistline. these muscles learned how to tighten and strengthen my core naturally. and EO is simply to abdominal brace whenever you can. and burpies are great movements that expend huge amount of calories. So. IO. the incorporation of high-intensity interval training is needed to rev up your metabolism and maximize your calorie burning potential.ca . BPHE. In conjunction. you could reduce your waist size simply by using a couple of easy-to-do core strengthening exercises? That would be already. Pretty silly I know but it worked. 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 the meantime. this is how I started out way back in the day. instead of thinking about of activating these muscles. The same can happen for you. In fact. 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.
1. With this type of movement all of the large muscles in your legs are working at the same time as your biceps muscles. Wall squats with biceps curls INSTEAD OF biceps curls alone. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Give these movements a shot and you’ll notice an immediate difference. Start off by performing 2 sets of 10-12 reps for each movement (after a comprehensive warm-up obviously). If your heart rate is more elevated then you will burn more calories. Therefore. RHN www. for example.144 The Best Way to Burn Calories One of the best ways to burn more calories in your workouts is simply to use more full body exercises. right? Therefore. with full body (multi-muscle) movements you will burn more calories! Give it a shot. CK. the more oxygen it needs. More muscle working means more oxygen needed which means that more calories will be burned. there isn’t a great oxygen demand for that type of movement because it is solely focusing on the small biceps muscles. If you wear a heart rate monitor during your workouts then you’ll also notice that movements that use a lot of muscle mass or that move weight over a greater distance will elicit a higher heart rate. BPHE. Step-ups with shoulder press INSTEAD OF seated shoulder press. If. Squat presses INSTEAD OF squats alone. You will also receive a greater cardiovascular training effect while developing lean muscle. if you performed a set of wall squats with biceps curls all of a sudden your body requires much more oxygen to fuel all the working muscles. However. you perform a set of seated biceps curls I’m sure you can appreciate that you wouldn’t be huffing and puffing. The reason for this is simple.ca . Lunge walks with lateral raises INSTEAD OF lateral raises alone.TotalWellnessConsulting. These types of calorie-crunching workouts are hallmarks of my Fitter U™ program and are great because they are so effective AND they save you tons of time. 3. 2. With these types of exercises you get to train your entire body in less than 30 minutes while other people are spending 1 hour or more targeting one or two little muscle groups. Your body burns 5 calories for every liter of oxygen it consumes and the more muscle required for a given movement. Here are some typical exercises that can be spiced up by using full-body caloriecrunching movements. 4.
TotalWellnessConsulting. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. The results will speak for themselves. Think of how your body moves on a daily basis – that’s how you want to train it.145 The key to burning fat and building a functional and fit body is to train movements NOT individual muscles. RHN www. BPHE.ca .
146 Beginning Runners . as a beginner using Treadmill Trainer™ running workout 2-3 times per week is plenty to help you become a better runner." . BPHE. you become a stronger and more endurant runner as you run on a consistent basis. RHN www. However. 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. CK. It really depends on how your body adapts to your running training.How Often to Run per Week??? Like with any form of training. As a beginner. I usually suggest to move onto volume 2 when you feel comfortable running at least 15 minutes without walking or stopping. lose weight. So having said that. there is a fine balance between frequency of running and when you should rest to allow your body to recover. Recently.Veronica 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. My main objectives are to lose weight and to get in shape. 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.ca . How many times a week should I run the beginners program (Treadmill Trainer volume 1) and for how long before I start the next level (volume 2)? Thanks for your help.TotalWellnessConsulting. one of our Treadmill Trainer™ beginner running clients asked me the following question relating to running frequency: "Dear Yuri. 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. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. I am very excited to start the Treadmill Trainer™ volume 1 running workout! I want to start running but right now I am beginner.
TotalWellnessConsulting. So don't be intimidated.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. BPHE... RHN www.ca . CK.just do it now and you'll be amazed at well you do! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
So it’s almost like starting the movement with 10 lbs dumbbell and finishing it with a 30 lbs dumbbell. Million thanks. As you get 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. creating more tension and work in the biceps muscle.” Well Elvis. Here is what was asked… “Hi Yuri. Second. I’ve watched all of your YouTube videos on different types of exercises. However. BPHE. A growing body of research is showing that “accommodating resistance”. is a tremendous way of developing muscular strength. it is important to progressively use tauter bands as you become stronger. Just like using a 10 lbs dumbbell forever will force you to plateau and realize no further strength gain. The constant pull of the band creates an ever-growing amount of tension making any muscular movement challenging throughout. So the combination of increasing tension and intrinsic eccentric properties make the resistance band an amazing workout tool for developing muscular strength and size. much like a rubber band that has been stretched. RHN www. using resistance bands is a great way to develop strength. the answer to your question is yes! I recommend using resistance bands for several reasons. a phenomenon whereby the band’s tension becomes more challenging at your muscles’ strongest length (or angle). as an example. For instance. First. In general. as the resistance band is stretched it stores a tremendous amount of “recoil” or kinetic energy.ca . CK. Elvis. This is due to the fact that as you raise the band it becomes more taut.TotalWellnessConsulting. much like a outstretched spring. performing a biceps curl with a resistance band is far more challenging than using dumbbells. as you lengthen the band it creates more resistance.148 Can You Build Muscle Using Resistance Bands? Recently I was asked if resistance bands could be used to build strength and muscle size similarly to dumbbells. This provides an incredible eccentric or “negative” load on the working muscles that can produce amazing gains in strength. I would like to ask you if it’s possible to build muscle using a resistance band (just like you can with weights)? I'm a frequent traveler who wants to sculpt my body but i can only travel with the resistance bands. so too will a band of similar tension. The natural tendency then would be for the band to “snap” back to original length. Any suggestions of how to get ripped using such exercise bands or is it possible? I hope you can tell me as you are a pro in this.
while you travel. Reverse Lunge with Back Row 5. Squat Sit with 1-Arm Back Row Repeat for 2-3 sets with 1-2 minutes rest between each set. CK. Lateral Lunge with Diagonal Chop 3. Resisted Crunches (on stability ball) 4. RHN www. 1. Here is a great resistance band workout that is great for doing at home. or even in the gym.TotalWellnessConsulting. Squat Presses 2.ca . *For each exercise. Progression and overload are 2 important aspects of any training program and need to be implemented for maximum gains in strength and muscular growth. Resisted Step-ups with Biceps Curls 3. BPHE. Standing Alternating Chest Press 6. Enjoy! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Watch this video to learn how to do each movement. complete as many reps as you can in 30 seconds.149 stronger move onto a tougher more resistant band.
8. 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 #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 have heard that the treadmill is not the best thing to use when doing the HIIT (interval training) workout and I was wondering if this is fact or fiction??? Also if a treadmill is not the best item how would I go about doing this on an open field? Finally. CK.TotalWellnessConsulting.150 Is Interval Training Best on the Treadmill or Outside? Recently I was asked the following question by someone who was watching one of my YouTube videos on cardio interval training. Personally.ca . For example.3 mph finally finishing with a 3 minute cool down.Mike The answers to these questions are "it depends".. I'd truly and greatly appreciate it if you will answer these questions for me. BPHE.3 MPH and than went into 7 sets of 1 minute at 8. One method of doing these interval runs outdoors (if you 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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." . today I went on the treadmill and did 3 minutes at a brisk walk around 4..2 is basically a legitimate run for me at this point so I was wondering if this is fine. 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. My best advice is to use a track if you can. Answer #2 To do interval training outside is fairly simple yet not as accurate when it comes to calculating running speed. I would suggest using the treadmill for running workouts that involve intervals of at least 30 seconds. 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).2 mph and than 1 minute at 4. You could then repeat this protocol for 10-15 minutes. "I saw your video and it encouraged me to try this system out because I am pressed for time a lot.. RHN www.
The same can be done in a park using big trees or other landmarks that you choose to use. For instance. RHN www.ca . 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.151 don't have access to a track) is to arbitrarily assign landmarks as your start and stop locations. CK.TotalWellnessConsulting. BPHE. 2 street corners). 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! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
Then move on to the next exercise with no rest. right? Personally. I try to do as many workouts as possible outside using a combination of stairs. after having worked indoors training clients in gyms for 10 years I think I might even have an aversion to working out in one nowadays. RHN www.ca . Have a look at the video for this workout 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and an arsenal of bodyweight (and tubing) exercises for the best workout experience ever! Plus. BPHE. then you probably enjoy exercising outdoors as well. I even get my vitamin D from the sun! Here's an outdoor workout that will take about 15-20 minutes of your time and leave you feeling pumped and refreshed.10 min Complete as many reps as possible in 30 seconds. Repeat for 2-3 sets. watch the video to learn how to do the exercises. Also. WARM-UP .TotalWellnessConsulting. CK. jogging on spot. Especially as the weather gets warmer who wants to workout in a gym anyways. Squat Presses (using band) Push-ups Squats with Back Row (using band) Lateral Speed Skater Strides *Optional cardio: 1 minute . Rest for 1 minute after all are complete.152 Strength and Fat Burning Outdoor Workout If you're like me and love spending time outside.5 minutes Jogging (on spot or for distance) and/or jumping jacks WORKOUT . All you need is an exercise band and your bodyweight. If you're looking for outdoor strength training and cardio fat burning workouts then give this a shot. treadclimbers. As such. hills.jumping jacks. burpies.
Here's what we did: (1) We started off by running about 2 km to get warm. RHN www. Then. I did a set of push-ups to failure. (2) We then came across a great set of stairs that I love running.ca . CK. Jax was so tired that he spent most of the day sleeping . I would do a combination of the two and I finished off the stairs with a set of 2 legged hops half-way up followed by a full-out sprint! (2a) After each stair run. my legs were toast and my heart was beating out of my chest. Play this video to see what they look like. Jax.153 Fun Strength Training and Cardio Outdoor Workout This morning I took my dog.ah. Our workout was complete within 40 minutes and I felt absolutely amazing. There are probably a total of about 150 steps. By this time. Next. You don't any equipment except your bodyweight and some creativity! Who needs the gym anyways? 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. (3) We then ran about 1/2 km to a nearby pull-up bar and performed several different pull-up and hanging core and abdominal exercises. I would run every other step (more strength than speed). Each run was slightly different. relief! I encourage you to try this or a similar outdoor workout. And. BPHE. We ran this staircase 6 times. and went for an awesome cardio and strength training workout. First I would run fast up every single step (training foot speed).TotalWellnessConsulting. best of all.
There are many mechanisms thought to be involved in the fat oxidation difference between men and women. Relative to lean body mass. This goes back to the “crossover effect” that was mentioned above. This is the point (or intensity) at which carbohydrates take over as the predominant fuel source for exercise. and the study cited.ca . muscle ﬁber type proportion. 2. Fat is a greater contributor to total energy expenditure at lower exercise intensities. It has been well established that the most important determinant of fat burning during exercise is in fact exercise intensity.154 Recent Study Reveals Women Burn More Fat Than Men A recent fat loss study published in the Journal of Applied Physiology (2005) has shown that women burn more fat than men during exercise. Conversely. training status. women burn more fat than men at all exercise intensities. these include levels of circulating hormones and catecholamines (adrenaline). adrenergic regulation of fatty acid mobilization. The shifting of fat and carbohydrate contribution to energy expenditure is known as the “crossover effect” and occurs anywhere from 50-75% of maximum heart rate depending on gender. brieﬂy. training status. CK. The present study found several interesting findings that have also been confirmed by numerous other studies. However. as exercise intensity increases so too does the contribution of carbohydrates to total energy expenditure. BPHE. Fitter individuals burn more fat 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. RHN www. They wanted to determine whether the ability to burn fat was influenced by gender. Some of these findings include: 1. and activity of the fat burning enzyme hormone-sensitive lipase. fat free mass (lean body mass). and most importantly exercise intensity. there are several mechanisms that inhibit fat burning at higher sustained intensities including lactic acid accumulation and an increasingly acidic cellular environment. whereby fatty acids comprise roughly 55% of total energy expenditure at low intensities but diminish as exercise intensity increases. The researchers studied the effects of an incremental treadmill test to fatigue on 300 male and female subjects of varying fitness levels. 3.
(2005).TotalWellnessConsulting.ca . as this studies (and tons of other studies have shown) low intensity exercise uses fat as a major source of fuel. M. get active on a daily basis to allow your body to become a fat burning machine. Take your dog for a walk. et al. BPHE. Determinants of fat oxidation during exercise in healthy men and women: a cross-sectional study. As your body adapts to endurance training it becomes better at saving important carbohydrate reserves and instead utilizes unneeded fat. 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). CK. At least 30 minutes per day should do the trick. 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. walk to work or home or to the grocery store – just do it! Reference: Venables. 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. The second piece of advice I’d like to give is to you is this… WALK EVERY SINGLE DAY! Why? Well. Therefore. J Appl Physiol 98: 160 –167. Therefore. RHN www. at a minimum you need to make walking (a relatively low intensity activity) a fundamental aerobic activity in your daily life. walk with your loved one. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.155 Both VO2 max (maximum aerobic capacity) and training status are signiﬁcant predictors of fat oxidation. Take Home Message Based on these findings it is clear that the fitter you are the better your chances of burning fat. 2005.
Moreover. RHN www. CK.TotalWellnessConsulting. So the answer to the interval training for fat loss question is yes . 1 minute hard. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. It's important to note that the treadmill speed was identical during both the short and long interval workouts. And in reality there are literally thousands of different interval training protocols to follow depending on your goal and fitness level. But as with any type of training. 2:3 work to rest). Despite the fact that exercise intensity and duration were kept constant during both trials. BPHE.156 What is the Best Type of Interval Training to Burn Fat? Over the past decade the popularity of interval training for fat loss and performance improvements has been amazing.ca .but it isn’t what you think. there were large differences in fat oxidation. meaning that the total amount of time spent running on the treadmill (16 minutes) was also identical. Here’s why… Research published in the European Journal of Applied Physiology compared the fat-burning effects of two different interval training workouts. both lasting 40 minutes. For instance. the ratio between work and recovery bouts was also the same (ie. The second workout involved long intervals lasting 24 seconds. a 400m sprinter might run intervals lasting up to 60 seconds and then recovering for 3 minutes because that type of training would most closely resemble what he/she would be going through in a race. 2 minutes recovery) while others recommend shorter duration intervals that can elicit a much harder effort. There have been so many studies investigating the fat loss and performance benefits of using intervals versus long boring cardio – and the results truly speak for themselves. with 9-second rest periods. and different energy systems will be used depending on the intensity and duration of the exercise. with 36second rest periods. your body will adapt to how it is trained. The first consisted of short intervals lasting 6 seconds. But what about the average person who doesn’t want to train for track and field or a particular sport and is solely concerned with burning fat? Is there an interval training protocol that is best to maximize fat loss? Some people recommend long duration intervals (ie.
The mysterious myoglobin Myoglobin is a large protein that binds to oxygen inside your muscle cells. as the duration of the work period increases. Both store oxygen. When oxygen supplies become limited. myoglobin’s oxygen stores are reduced. and the longer it takes to "reload". carbohydrates then provide a greater proportion of energy. because myoglobin holds enough oxygen to last for 5-15 seconds it would make send to perform short. As mentioned. because lactic acid. However. a by-product of carbohydrate metabolism. thus. Your body needs more oxygen to burn fat as a fuel (compared to carbohydrate or protein). The longer the work interval. As the blood has hemoglobin. "blocks" fat burning. According to physiologist Olof Astrand. myoglobin is repeatedly used and reloaded during the work and recovery phases of interval exercise. Studies also show that shorter intervals don't feel as physically demanding as long intervals. To understand why the short intervals were so much more effective at increasing fat oxidation. intense rather than long intervals to promote a greater rise in fat oxidation. the number of fat calories burned was approximately 3 times LOWER during the long (24 seconds) interval workout. BPHE.TotalWellnessConsulting. which means that you can get better results without feeling like you're working harder. Therefore. And furthermore. if your goal is to lose fat.ca . the more myoglobin gets used up. then limit your work intervals to a maximum of 15 seconds.157 In fact. Think of it a little like a "reserve" oxygen supply. 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. As such. How much rest should you take between work bouts? This depends on the duration of the work intervals and your fitness level. 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. it's important to understand a little more about a substance called myoglobin. you’d need more time to recover. the muscles have myoglobin. CK. RHN www. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. don’t burn as much fat as shorter intervals.
G. This means that if you work hard for 15 seconds. B. RHN www. However. if you’re new to interval training I would recommend starting with a work-to-rest ratio of 1:3. M. 80. BPHE.A. Reference: Christmass. (1999). & Arthur. then you can reduce the amount of recovery. give yourself 45 seconds to recover.ca . P.. Based on these findings.158 The study alluded to earlier used rest intervals that were 1. 436-447 . CK.. Effect of work and recovery duration on skeletal muscle oxygenation and fuel use during sustained intermittent exercise.TotalWellnessConsulting. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Dawson. European Journal of Applied Physiology. a 15-second work interval would require a minimum of 22 seconds rest.5 times greater than the work intervals (6 seconds work: 9 seconds rest). As you become fitter.
3. CK. So instead of going all out and hitting the wall. For obvious reasons. If you're not used to running a 3. running a 5k can be very demanding if you give it your all. but the good news is that with proper training one can achieve such goals.at least initially.TotalWellnessConsulting. this may be tough for many intermediate 5k runners at first. RHN www. specificity! The key to achieving the best running results from your interval training workouts is to set-up your training runs so that they closely match the energy demands of your actual race pace. BPHE. we talked about the best type of interval training for burning fat. that's very fast! That means that over a 5k distance.5 minutes/km that means that means that you'd have train at that pace (or faster) to best prepare yourself for the energy demands of that run. specificity.5 minute/km then it will be very tough to maintain that pace for longer than a minutes at most . Believe me. As such. Specificity.5 minutes/km) : 1 minute recovery jog Repeat for a total of 9 intervals or 27 minutes. especially if you aren't prepared properly. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. this type of run can lead to build up a lactic acid and fatigue fairly quickly. If you want to run your 5k in 18 minutes then you could train using the following interval training workouts 3-4 times per week: WORKOUT #1 Warm-up: 5 minutes (talk test pace) Interval Training Workout: 2 minutes at 5k pace (ie.ca . Most advanced 5k runners can run a 5k in anywhere from 15 to 18 minutes.5 minutes/km. So if you take an average pace of 3. you can break up your training runs into intervals that mimic your goal pace while allowing yourself to recover in between. For instance. Today we're going to discuss the best type of interval training to improve your running performance. The 5k is usually run at a pace that is close to 80-85% of your maximum heart rate.159 Interval Training for Runners Yesterday. their pace would equate to 3 to 3.
you're also maintaining this pace of longer than the previous workout (3 vs. when do you get to recover in an actual 5k race? Never! Furthermore. specifically) accustomed to running at or faster than your race pace for longer periods of time while allowing less recovery over time. RHN www. 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. WORKOUT #2 Warm-up: 5 minutes (talk test pace) Interval Training Workout: 3 minutes at 110% of 5k pace (ie. After all. The goal with these workouts is to get your body (cardiovascular system and legs.ca .TotalWellnessConsulting. 2 minutes). As a result. 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.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). CK. BPHE. Here are 2 other interval running workouts to try: Interval training workout 1 – video Interval training workout 2 – video 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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.
research shows that metabolic rate is higher for several hours following interval training compared to steady state exercise. replace energy stores (i. HIT allows for better time efficiency. whereas 30 minutes of intervals will burn approximately 584 calories! 6. HIT offers more variety and excitement to your workouts. For instance. intense exercise. As an example. RHN www. With interval training sessions.161 Top 10 Reasons to Use Interval Training Interval training (HIT) involves a combination of high and low-intensity training within a single workout session. BPHE. HIT burns more calories. Interval training increases the activity of enzymes involved in fat burning. carbohydrate) and restore the body to its normal state (e. free fatty acids). Interval training stimulates the respiratory system. Traditional steady state cardio training can become quite boring. 2. By stimulating your cardiovascular system to work closer to its maximum capacity for a longer duration than steady state exercise. 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories. HIT causes a greater increase in VO2max (aerobic capacity). Interval training increases post-exercise energy expenditure (calories burned following exercise) more than steady-state exercise. you alternate between a bout of higher intensity exercise followed by a lower intensity or “active recovery” bout. After intense exercise. being used for energy production. As this can take many hours. a typical 30 min steady state run on the treadmill could be reduced to 10 – 15 min of HIT due to its demands on the aforementioned systems. the body needs extra calories as it works to repair muscles. 5. you will keep on burning more calories long after the workout is over. and after. Interval training is in contrast to the more familiar “steady state” exercise where the intensity is much lower but longer in duration. 3.g. which is an indication of more fat. What are the benefits of interval training? 1.TotalWellnessConsulting. reduce heart rate).e. Therefore. In fact. 7.ca . CK. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Research has shown that after a bout of interval training there is more fat in the blood (i. cardiovascular system and nervous system to a greater degree. Interval training is awesome for fat burning and aerobic conditioning but let’s have a look at some more reasons to use interval training for your cardio workouts. 4. Intervals vastly reduce boredom. more fat and carbohydrates are burned to support the expanding energy demands of the body during. which means that more fat is burned.e.
As an example. 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 body’s glycogen (muscle-stored carbohydrates) stores. Intensity of high-intensity interval 2. BPHE. Number of Intervals Because of its versatility. 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 body’s energy requirements.162 8. HIT offers 1000s of different program variations. 9. Again. HIT results in increased amounts of circulating growth hormone (GH) following exercise. this type of training can be done on any cardio machine. Furthermore. This is in contrast to steady state exercise that only makes use of type 1 fibres. CK. The more glycogen you use during exercise the more fat you will burn following exercise! Guidelines for Interval Training 1. This promotes an increase in lean body mass and increased fat burning. 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 could represent a high-intensity (work) interval of 15 seconds followed by a 60 second recovery interval.ca . the lower its intensity. This is particularly beneficial for those looking to maintain their muscle mass and at the same time reduce body fat. Intensity of low-intensity interval 3. if you're an absolute beginner I would recommend starting at a work : rest ratio of 1:4. Duration of high-intensity interval 4. Duration of low-intensity interval 5. By increasing the conditioning of these type 2 muscle fibres you will greatly increase your capacity to tolerate high-intensity exercise. This is great for those looking for variety and change. For instance. After all. This does not occur to the same extent with steady state exercise. RHN www. 10. Interval training makes use of both aerobic (type 1) and anaerobic (type 2) muscle fibres. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. The ratio of work to recovery can be varied and will depend on your fitness level and desired goal. the body adapts best to changing stimuli. This will depend on the duration of the interval. as the longer the interval.TotalWellnessConsulting. If you are more advanced you can play around with this ratio for increased difficulty. The recovery interval should range in the 55 – 65% of maximum effort. which means an increased opportunity to exercise at higher levels that burns a lot of calories.
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!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
Top 10 Ab Exercises for a Strong Core
Add these 10 abs exercises to your strength training routine and watch your core strength improve as you sculpt a solid 6-pack. 1. Plank 2. Side Plank with Twist 3. Stability Ball Crunches against Resistance Band 4. Deadbug 5. V-sits 6. Prone Knee Roll-ins (with stability ball) 7. Spiderman Push-ups 8. Hanging Knee Raises 9. V-Sit Medicine Ball Scissors 10. Touch the Sky Set these exercises up in a circuit training fashion performing 30 seconds of each without rest in between. Perform 1 or 2 sets and enjoy the burn. You can also try my "Super Abs Workout" which is shown in the following video:
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
Why it's Tough to Lose That Baby Fat
For most people, losing weight is life-long battle. One that can be amazingly fulfilling, while at other times utterly depressing. Having worked with 1000s of individuals whose goals have been centered around weight loss (and specifically fat loss) I've noticed certain predispositions that make losing weight more difficult for some people than others. Losing Baby Fat Unfortunately, nowadays childhood obesity is a "big" problem. Kids are, in general, less active due to the amount of time spent watching TV, playing video games, and a decreased level of physical education in most schools. This problem is furthered by poor eating habits fostered by advertisements that promote high-sugar "addictive foods", lack of proper nutrition education in most households, and several other factors. All of this predisposes our youth to become fatter and more lethargic. The concern here is that at a young age the body grows more fat cells until the beginning of puberty. This sets up the affected child for a long and tiring struggle with their weight for the rest of their life. Since our body actually grows more fat cells at a young age (if fed a lot of dietary fats, sugars, and calories), it only follows that this critical period of time must promote proper nutrition education and dietary habits as well as an active lifestyle. If an individual has more fat cells he/she will have a greater tendency to easily gain weight as they grow older. Similarly, it will also be harder for such a person to lose weight and keep it off. Once we've passed puberty we are pretty much set with a finite number of fat cells - much as we are with muscle cells. Therefore, any weight loss/fat loss efforts cannot be directed towards losing actual fat cells but instead "shrinking" their size. It's almost like taking the air out of a balloon. Unfortunately, the more balloons (fat cells) there are in the body, the more work it takes to deflate them. That's one of the reasons why people who were overweight as children may find it tough to keep a healthy weight as they grow older. Naturally skinny people, on the other hand, have fewer fat cells and thus don't have to work as hard to maintain a leaner body. I'm sure you know such people! Those who can eat whatever they want and never put on an ounce of body fat.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN www.TotalWellnessConsulting.ca
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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
men and women are 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Prior to puberty. in general. gender.TotalWellnessConsulting. There are a couple of reasons that can help explain this phenomenon. age. they will in turn have a higher ADMR (average daily metabolic rate). First. and. The average basal metabolic rate (BMR) for men is considered to be 38 kcal/m2/h while it is only 35 kcal/m2/h for women. CK. an 85-kg male running 10 kilometers in 45 minutes would expend 917 calories. according the American College of Sports Medicine. as a result. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day! Amazingly. Women are also at a disadvantage because they tend to have less fat-free mass than men. The differences between men and women such as increased muscle mass and BMR are mainly hormonally caused. For example. lose or gain weight. women are at a distinct disadvantage when compared to men when it comes to obesity and their ability to lose weight. genetics. A 55kg female running the same distance in the same time would expend only 593 calories! The lower energy output is primarily due to the fact that women have a smaller body mass than men. BMR is the minimum number of calories your body needs to sustain life in a resting state.167 Why it's Harder for Women to Lose Weight It has been my experience that. Since men have a higher BMR than women. therefore. According to exercise physiologists William McArdle and Frank Katch. and your activity level. their energy expenditures have been shown to be less than that of men performing the same activities.ca . Your BMR is the largest factor in determining overall metabolic rate and how many calories you need to maintain. but this figure varies due to different factors such as lean body mass. the average daily metabolic rates (ADMR) for women will therefore be less than that of men of the same ages and body sizes. RHN www. The fact that women are in many cases smaller than men and that their ADMRs tend to be lower than that of men makes the weight loss process more difficult for women than for men. However. BPHE. the average maintenance level (BMR) for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 calories per day. Since fat-free mass (or muscle mass) is responsible for fueling our metabolism. women generally have smaller body sizes. your BMR can be responsible for burning up to 70% of your total calories on a daily basis.
women increase their levels of testosterone. this single formula applies equally to both men and women.e marathon. lean) Your lean mass is 96 lbs. (43.6 kg) Your BMR = 370 + (21.5 kg) Your body fat percentage is 20% (24 lbs. Here’s a simple formula you can use to figure out your basal metabolic rate. BPHE. thereby increasing their muscle mass and BMR.168 physiologically similar. Increased testosterone leads to an increase in muscle mass whereas estrogen leads to an increase in fat deposits.6 X lean mass in kg) Example: You are female You weigh 120 lbs. This formula takes into account lean mass and therefore is more accurate than a formula based on total body weight.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1. RHN www.55 X 1312 = 2033 calories 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. To determine your TDEE from BMR. CK. contest etc. Since this formula accounts for lean body mass (LBM). it is the presence of either testosterone or estrogen that leads to physiological changes. then you can get the most accurate BMR estimate of all.375 (light exercise/sports 1-3 days/wk) Moderately active = BMR X 1.) Example: Your BMR is 1312 Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1. BMR (men and women) = 370 + (21.725 (hard exercise/sports 6-7 days/wk) Extremely active = BMR X 1. (54. i. If you have had your body composition tested and you know your lean body mass. It’s known as “Katch-McArdle formula” and it’s a helpful tool because it calculates BMR based on lean body weight (it’s more accurate than other formulas that simply look at body weight). 96 lbs.2 (little or no exercise.9 (hard daily exercise/sports & physical job or 2X day training. With exercise.ca .6 X 43. fat. you simply multiply your BMR by the following activity multiplier that most suits you: Activity Multiplier Sedentary = BMR X 1.55 Your TDEE = 1. desk job) Lightly active = BMR X 1.6) = 1312 calories Now that you know your BMR would you like to know how many calories you’re “actually” burning on a daily basis? This is referred to as your Total Daily Energy Expenditure (TDEE).
Use your body weight or dumbbells but make sure it gets done. BPHE.. RHN www. nutrition. It is a safe thermogenic aid that also contains tremendous amounts of antioxidants.. McArdle. (1995). and human performance (4th ed. pp. pp. These enzymes are essential for every single metabolic reaction in your body. 2.169 It has to be said that I’m 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 you’re asleep! 1. the less stress you impose on your digestive system. D. CK.ca . Interval training allows you to work at a greater intensity while saving you tremendous amounts of time versus low-intensity. Baltimore: Williams & Wilkins.TotalWellnessConsulting. L. Baltimore: Williams & Wilkins. ACSM’s guidelines for exercise testing and prescription (5th ed. V. Eat more raw foods – raw living foods are rich in enzymes. W. 151-152. 3. (1996). 408-411. boring cardio. Drink 2-3 cups of green tea each day – green tea has been shown to increase BMR by increasing your body’s temperature. the more energy you’ll feel.. Exercise physiology: Energy. 541-542). I. The more enzymes you can acquire from food. 4. F. long. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Katch. & Katch. Resistance train – a minimum of 3 times per week is recommended. 53-54. 62-64). and the more you increase your metabolic fat-burning engine! References: American College of Sports Medicine. Interval cardio train – studies have shown that high-intensity cardio can raise your metabolic rate for up to 24 hours post-exercise.
. This would give our guys plenty of time to recover from Monday's session and optimally prepare our bodies for the upcoming game on the weekend. So here's what I did.. etc. there are players who can only last 20-30 minutes while others are exhausted after just a few full field sprints. Nonetheless. BPHE.ca .170 Interval Training Workout After an embarrassing 2-0 loss last week to a team that we totally outplayed. The goal of this interval training workout was to increase aerobic endurance and speed endurance via short-duration (no lactic acid production) intervals. Unfortunately. The interval training fitness session would last no more than 45 minutes and consist of soccer-specific running. unlike professional soccer or competitive youth soccer.TotalWellnessConsulting. we are playing in one of the most competitive soccer divisions in the province of Ontario and we've all committed to giving it our all.. CK. I decided to take action and get the members of my soccer team (University of Toronto alumni . RHN www. here's what our first interval training session looked like. Warm-up: 4 x 400m @ light jog/talk test pace (final 100m was faster) Dynamic stretching with light accelerations: 5 minutes Sprint Interval #1: 50m @ 100% : 150 @ 65% recovery x 8 Recovery: 1 x 400m (+plus rehydration) Sprint Interval #2: 100m @ 100% : 300m @ 65% x 4 Cool down: 1 x 400m + core exercises + static stretching + rehydration 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. At the same time. The beauty of soccer is that there is a change of pace (and direction) every 5-6 seconds. the average elite player covers around 9-10 km in a 90-minute game.. work.also known as Toronto Blues FC) in better running shape. the commitment (and thus fitness level) from each player is limited due to family. See the problem with playing men's soccer is that. I initiated a optional (yet highly recommended) interval training fitness session to take place on Wednesday nights. On top of our regular Monday night training sessions. So taking full advantage of the beautiful weather and the wonderful running track at the University of Toronto.
I wanted to keep it soccer-specific. The goal was to get the guys used to running repeated short bouts at their maximum running speed. then give this interval training running workout a shot. For now. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Again. if you access to a running track.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. RHN www. 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.TotalWellnessConsulting. CK. BPHE. Stay tuned for that workout later next week. That was never the goal. Next week's session will build upon this one but feature slightly more distance and a reduced recovery time during the intervals.ca .
interval training should be used by anyone and everyone interested in any of the aforementioned benefits. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. sport-specific performance. tested. CK. boosting metabolic rate. 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. Thus.TotalWellnessConsulting. you should feel a good amount of resistance during the 10-second work period. RHN www. 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 you’re going to look and feel.ca .172 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. and burning fat! With such amazing accolades to its name. I’ve taken the time to answer these questions by providing you with some tried. 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. BPHE. 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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. This will obviously vary depending on your fitness level. BPHE.ca . and most importantly fat! VIDEO: Interval Training for Runners Watch this video and give this workout a shot as well. The 1minute rest will surely seem too short as this workout will burn your arms. CK.TotalWellnessConsulting.173 INTERVAL TRAINING PROGRAM #3 Cardio equipment: rower Purpose: aerobic power endurance and metabolism boost for maximum postworkout calorie “afterburn”. RHN www. heart. 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.
in turn. Fat Burning. (Note: it is well understood in all exercise physiology and nutrition texts that for every liter of oxygen consumed. a study in the journal Metabolism. In addition. This has been shown in numerous studies. the duration of EPOC following the highest intensity exercise was significantly longer when compared to the lower-intensity bouts (10.174 Exercise Intensity. 50% and 75% of their VO2max for a period of 80 minutes. had subjects complete exercise bouts at intensities of 29%. CK. and the “Afterburn” Effect Traditionally. it was thought that low intensity exercise was more beneficial for fat loss than high intensity exercise. It was therefore thought that this equated to more fat loss.5 hours versus 0. approximately 5 calories are burned. as greatly as high intensity exercise. That’s an astounding difference! Now some people might say that 150 calories over the course of 10 hours isn’t very significant. A greater EPOC or “afterburn” leads to an increase in calories expended following the conclusion of the exercise bout.) Additionally. However. or as I like to call it – the “afterburn”. RHN www. This. A higher exercise 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Assuming everything else to be the same. BPHE.3 and 3. the magnitude and duration of the “afterburn” increases. an extra 150 calories burned at rest on a daily basis would equate to a 1 lb fat loss every 23 days! Exercise Intensity and Your Resting Metabolic Rate The most important aspect of how high intensity exercise causes weight and fat loss does not necessarily occur during the exercise itself. more total calories are expended during high intensity exercise for a given duration. The greatest EPOC was reported following the highest exercise intensity (75% VO2max) with 30 liters of oxygen consumed or 150 calories burned. For instance. As exercise intensity increases. low intensity exercise fails to increase the excess post-exercise oxygen consumption (EPOC). this line of thinking failed to consider the fact that even though high intensity exercise might have a relatively lower percentage of fat calories expended. would increase the absolute number of fat calories expended during exercise of a given duration.3 hours).TotalWellnessConsulting. And for good reason since physiologically the body burns a greater percentage of fat calories is at a lower intensity. especially high intensity exercise of longer durations.ca . This may be true but it becomes very significant when this type of training becomes part of your fitness routine.
Exercise physiology: Energy. D. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Y. increases fat-free mass. (1985). American Journal of Clinical Nutrition.... CK. Reduce the number of calories coming and increase the amount of calories you expend and your weight loss becomes a whole lot easier.TotalWellnessConsulting. J. Benardot. Cody. fat is burned to a greater extent following exercise in order to replenish the glycogen stores depleted during the high intensity exercise. A. References: Bielinski. 541-542).. 661-665. even though high intensity exercise does not use as much relative fat as a fuel source during exercise. Journal of the American Dietetic Association. 42. Rupp. high intensity exercise. I. (1995). 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. W. F. Katch. nutrition. Exercise intensity does not effect body composition change in untrained. R. Baltimore: Williams & Wilkins. Researchers. 408-411. moderately overfat women. M. RHN www..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).ca .. D. BPHE.. does not allow you to exercise for excessive durations that could potentially cause the body to tap into muscle protein reserves for fuel. Grediagin. E. and human performance (4th ed. (1996). 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.. in the case of resistance or high intensity cardiovascular exercise. & Jéquier. R. McArdle. V. & Shern. Furthermore. One of the reasons for this is that high intensity exercise promotes the release of growth hormone . such as those from a 1995 study in the Journal of the American Dietetic Association. 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. & Katch.. unlike extreme duration low intensity cardio. 95. Energy metabolism during the postexercise recovery in man.a hormone necessary for muscle development. L. 151-152. 69-82. pp. Additionally. Schutz.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. the more calories you burn because muscle is much more metabolic than fat. our culture’s dependence on quick weight loss fixes has led people to believe that there are secret fat loss “cheats” (such as pills. magical herbs. 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. long and boring cardio has little effect on your RMR because it doesn’t promote muscle development. The fact is that this simply isn’t so. etc…) that will promote increased fat burning. RHN www. you will inevitably burn more fat calories.ca .176 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. The good news is that there isn’t a strict formula for success. The more muscle you have. Instead. there are numerous exercise approaches that will help you burn fat. none more important than your resting metabolic rate (RMR). 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. Unfortunately. And since your RMR increases as you increase your muscle (or lean body mass). 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. Resistance training is the key. There’s no way around this fact. your ability to burn fat depends on several factors.TotalWellnessConsulting. At the end of the day. But one fact remains…you need resistance training to burn fat! Why? As I’ve mentioned in previous writings. RMR is an important source of fat burning because fat is the body’s primary fuel source at rest and during low-intensity exercise. BPHE. 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 body’s ability to burn fat after 16-weeks of cardio training among lean and obese women. CK. Unfortunately. losing weight boils down to creating a negative energy balance (ie.
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. That’s why resistance training needs to be an integral component of any fat loss exercise program – especially for obese individuals. Since your RMR accounts for 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. which in turn. there was difference in the obese (and nonobese) participants ability to burn fat during their post-training test. use fat as a more predominant source of fuel. BPHE.ca . In the present study. In obese individuals however. Lean and Obese Individuals Respond Differently to the Same Training Research has also demonstrated that in lean individuals. Apparently there are mechanisms (still unexplained) that inhibit this from occurring among obese individuals. 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 body’s ability to spare carbohydrates and. 3x/week for 16 weeks) would lead to an increased ability to burn fat. the findings are controversial. RHN www. 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. 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). This tendency was predicted to be even more pronounced after 16 weeks of cardio training. Although their discussion of the study was interesting. CK. the ability to burn fat increases with endurance training. Resistance training can take the form of bodyweight and a multitude of other weight-bearing movements.TotalWellnessConsulting. But how are we supposed to expect an increase in lean body mass simply as a result of walking on a treadmill? It just doesn’t happen. will increase your RMR. Both a decreased and increased fat oxidation has been reported after endurance (cardio) training. But unfortunately. and especially among obese individuals.177 The researchers hypothesized that cardio training (walking at 70% of VO2 max. instead. especially among the obese participants. The result will be an increase in lean body mass. The key is to engage in resistance training workouts anywhere from 2-4 times per week.
ca . CK.178 roughly 70% of all the calories you burn on a daily basis. Reference: Kanaley. RHN www. et al. Substrate oxidation during acute exercise and with exercise training in lean and obese women. European Journal of Applied Physiology. BPHE. 85: 68-73 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. even a small increase can make a huge fat burning difference. (2001). J.
Last week’s high intensity interval training routine featured a work to rest ratio of 1:3 allowing us to recover slightly longer. If you’re not sure how to incorporate these cardio routines into your running schedule – it’s pretty simple. INTERVAL TRAINING PROGRAM Warm-up: 4 x 400m @ talk test pace (with 5 minutes of dynamic stretching) Interval#1: 50m @ 100% : 100m @ 65% x 6 = 900m Recovery Lap: 1 x 400m (light jog or walk) Interval #2: 100m @ 100% : 200m @ 65% x 6 = 1800m Recovery Lap: 1 x 400m (light jog or walk) Interval #3: 200m @ 100% : 200m @ 65% x 3 = 1200m Total distance: 6300m (1500m run at 100%) Wow! I just got tired from writing that workout. Having said that. CK. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca .I couldn't get to sleep until 1am. even if you didn’t. It's a wonderfully humid evening and the combination of pouring sweat and a tremendous endorphin rush made for quite the euphoric high . I’ll explain the rationale in a second. Do 2-3 of these high intensity interval workouts per week and you’ll be flying! Here’s the high intensity interval training program that we followed. let me tell you that last night’s cardio routine was a killer! And in a good way. Did you get a chance to try last week’s high intensity interval training session? Well.179 High Intensity Interval Training Program . BPHE. RHN www.Week #2 Well.TotalWellnessConsulting. it’s Thursday and that means that last night marked my second high intensity interval training workout with my teammates from the University of Toronto soccer program. But last night we reduced the recovery time so that that ratio become 1:2 (except for the final 200m intervals which were 1:1 ratio). Believe me it is a challenging run training workout. The goal of this session was to continue developing aerobic power and cardiovascular endurance without producing much lactic acid.
ca .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.TotalWellnessConsulting. Give this workout a shot and stay tuned for next week’s interval training program. if you’re a runner doing 5k training or 10k training or an athlete training for a particular sport. BPHE. RHN www. Now. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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 – that’s a full 1500m at 100% sprint. CK. That’s what’s 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.
jumping rope (or "skipping" as some like to call it) can give you one of the most tremendous cardio workouts while shaping and toning your arms and legs. etc. 4. Alarm clock . while also taking up precious little space in your suitcase. Need I say more? 3...without stepping into the gym! TOP 5 WORKOUTS ITEMS TO BRING ON YOUR NEXT TRIP: 1.to get your butt out of bed and into exercise mode! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.let's get serious. running. 2. you won't have to worry about what to do for your workouts! 5. Plus.TotalWellnessConsulting. bring an mp3 player and enjoy one of my iPod guided workouts (such as Fitter U™ or Treadmill Trainer™) for the best fat burning and "feel good" workouts you'll ever experience! It's the next best thing to having me right there beside you.in just 5 minutes.. BPHE. Try this resistance band workout.ca . Skippping rope .181 Top 5 Workout Items to Bring While You Travel Traveling any time soon? Going on vacation and don't feel like spending much time in the gym working out? Well. It is so versatile. here are my top 5 workout items to bring the next time you travel. Running shoes . Resistance band . In just a few minutes you can have an amazing workout .wouldn't it be nice to have your own trainer with you wherever you go? Well.if you're going to be active while you travel (walking.) you need a decent pair of running shoes. RHN www. iPod or Mp3 player .this is an absolute must. allowing you to pretty much hit every single body part.. CK.
Some of the other guys felt the same. I must say that I noticed a significant improvement from last week's interval session. Apparently we still had a bit of gas left in the tank after the interval running as we through in some core exercises. there was still some juice left in the them to keep pushing strong past the finish line. eh! The goal of last night's high intensity interval training workout was to minimize recovery time while continuing to build soccer-specific speed endurance..100 m of which 1.TotalWellnessConsulting.last night's interval workout was intense.Week #3 I love interval training! But WOW was I tired when I woke up this morning. and a serious of pull-up exercises before terminating the workout with some much needed stretching and rehydration. although my legs felt like cement. we were toast) Interval #3: 200m @ 100% : 100m @ 50% x 3 Total distance = 5. yet highly enjoyable. push-ups. we did spend 60% of that distance at our maximum running speed! Not bad. Although we covered less distance.. RHN www. then give this high intensity interval training workout a shot? 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . Here's last night's interval running workout: Warm-up: 4 x 400m @ talk test pace Interval #1: 50m @ 100% : 50m @ 50% x 10 Recovery: 400m @ talk test pace (in reality it was a walk) Interval #2: 100m @ 100% : 50m @ 50% x 8 Recovery: 400m @ talk test pace (again. CK. when you remove the light pace warm-up and recovery laps we ended up running 3.900m were at our 100% running speed. My legs are pretty stiff today .182 High Intensity Interval Training Program .walking. This occurred to me on the last 200m sprint where. So are you ready to challenge yourself.5 km However. And for good reason .that's for sure. BPHE.
TotalWellnessConsulting. CK. So here it is. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . allowing us to only get in about 2/3 of our interval training running workout. workers at the stadium decided to close early. for some reason. However.and believe me it worked! Warm-up: 4 x 400m @ talk test pace Interval #1: 200m @ 100% : 200m @ 65% x 10 Recovery: 1 x 400m Interval #2: 300@ 100% : 200m @ 65% x 4 (wasn't completed to to time constraint) Interval #3: 1 x 400m @ 100% So because we were "kicked out" of the stadium a bit early we decided to skip interval #2 and go right for the big 400m finale! It was yet another grueling run but boy did we feel good afterwards! Stay tuned next Thursday for yet another awesome interval training workout. The focus with this workout was to start building greater anaerobic endurance you know the point at which lactic acid starts to pour into the muscles . BPHE.183 Another Interval Training Blast from the Track Last night's interval training workout was scheduled to be the toughest one of our workouts to date. RHN www.
especially in a sport like soccer or even for runners of 5k and 10k distances. next week will be easier. when do we really get to walk in such events. RHN www. 200m and recovering for 200m.184 Interval Training Workout .TotalWellnessConsulting. However. Here's last night high-intensity interval training workout. Oh well. ultimately not reaching our distance target in the required time.ca . light jog for 4 minutes Interval #3: 100m in 15 seconds (work) : 100m in 45 seconds (recovery) x 6 Total Distance = 5. I subjected ourselves to running 200m in a set time.400m or 63% of distance running at max speed) 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. This type of interval protocol is much more challenging because when all you want to do is walk or trot slowly to recover . I think it had something to do with last night's high intensity interval training workout and the fact that my body may have needed a bit more rest! As you might suspect by now. not so much the work bout.400m (3. for instance. light jog for 5 minutes Interval #2: 200m in 35 seconds (work) : 100m in 35 seconds (recovery) x 6 Recovery: walking.Week #5 I wasn't able to get up at my usual 6:30am wake up time this morning.you can't! You're forced to maintain a certain pace to reach the given distance in a specific time. The ability to recover at faster pace than you'd like makes a huge difference. many of the guys (including myself) ended up walking or lightly jogging during our recovery bouts. BPHE. the focus of this interval training workout was the recovery. I will admit that since it was a VERY DIFFICULT interval workout to adhere to. Last night's workout was different as I implemented "forced time and distance" work and recovery bouts. followed by 200m recovery in a set time as well. CK. What this means is that instead of simply running. each week's interval running workout progressively gets more challenging to force our bodies to adapt and become stronger and faster. After all. As such. Try it! Warm-up: 4 x 400m @ talk test pace (followed by 5 minutes of dynamic stretching) Interval #1: 400m in 80 seconds (work) : 200m in 60 seconds (recovery) x 4 Recovery: walking.
TotalWellnessConsulting. though. It's deadly. regardless of the pain! One thing is for sure. CK. especially considering the first 2 intervals.185 Once you go through this workout you'll realize that the goal is the build anaerobic endurance. yet beautiful.ca . BPHE. RHN www. 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. you will feel like a million bucks after you've completed this interval training running workout! Are you going to give it a shot? 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
and ran up more than 1000 stairs! Quite a workout I must say. CK.7 km back to the stadium at 80% max heart rate. And I was dripping sweat. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.I actually rang some of the sweat out of my shirt! Damn Toronto humidity. BPHE. So here's how the workout looked: Warm-up run to the stairs: 1. We decided to run over to Casa Loma and run the flight of about 200 stairs that leads up to this beautiful Toronto landmark.ca .. we worked without stopping for a total of about 52 minutes.7 km at talk test pace Warm-up on stairs: 1 ascent (200 stairs) with dynamic stretching at top (5 minutes) Stair Workout: 2 ascents (200 stairs) back-to-back followed a 100m recovery jog x 5 = 10 times up the stairs total. But I must tell you that we didn't have one of our typical intervals sessions because.186 Interval Training Workout #6 and What If We Just Ran Stairs Instead? I woke up this morning and realized that today is Friday and that I forgot to post our most interval training session from Wednesday night in yesterday's post! No worries. In total. RHN www.TotalWellnessConsulting. kids.. for some reason. Return run: 1. ran about 3.5 km. Varsity stadium was closed! But that didn't stop us. I've got it ready for you. though.
All you need for this workout is your body weight! No home gym equipment or weights required. In my mind. then this post is for you. So here's a great home workout that you can do the next time you don't like feel like going to the gym. BPHE.TotalWellnessConsulting. and intimidation. it only makes sense to figure out an alternative to paying monthly fees and dreading walking into the weight room. Try this home workout.187 Home Workouts 101 If you're like me and not a huge fan of going to meat-head filled gyms that play pounding music. RHN www. it's all about the home workout! Truth be told. a lack of money. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. I do go to the gym about 3-4 times per week to maintain my strength but these workouts are as short as 20-30 minutes. When you think of the fact that the biggest obstacles to staying active revolve around a lack of time. In and out! Other times I enjoy working out home or even outdoors when it's nice.ca . Perform 2-3 sets of this circuit with each exercise lasting 30 seconds. If you want to make it more challenging do each exercise for 1 minute or allow no time for recovery between exercises. CK.
As you become fitter. and utilize at the cellular level. in order to maximize the physiological determinants that affect your VO2 max. BPHE. training needs to extend the stroke volume to its maximum capability.If Only More People Knew About This! Cardiovascular endurance is often measured by what's known as your VO2 max.ca . It is the product of your heart rate and stroke volume (blood ejected per heart beat). pushing out more blood per contraction. That's why very fit individuals have a much lower resting heart rate.TotalWellnessConsulting. It appears that in order to induce the maximum change in cardiac output. your heart muscle becomes stronger allowing the stroke volume to increase. 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. and more specifically your VO2 max.188 Improving Your Cardiovascular Endurance . Cardiac output is the amount of blood pumped out by the heart each minute. Improvements in VO2 max occur as a consequence of sufﬁcient physiological disturbance to the factors that determine it. For instance. CK. So it goes without saying that your VO2 max and cardiovascular endurance will be greater with the proper aerobic endurance training. At the same time. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Cardiovascular Endurance Explained So bear with me for a moment as I explain the fundamentals of improving your cardiovascular endurance. Therefore. you should sustain exercise training near your VO2 max for as long as possible. your heart rate (at a given intensity) usually decreases . which coincides with the your VO2 max. 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. cardiac output (central component) and arterio-venous difference (peripheral component). RHN www. 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. distribute. This represents the maximum amount of oxygen that your body can intake.both indicate an improved level of cardiovascular endurance.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.5 at VO2 peak. 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. if you're 40 years old. it is easier to track your exercise intensity by using a heart rate monitor or by simply taking your pulse. Instead. BPHE.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. So which one do you think produced the greatest improvements in VO2 max? Well. 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. Therefore. RHN www. So. and determined by the mean velocity of treatment A and B (75% VO2 peak). in order to elicit the greatest possible VO2 max improvements you'd want to do more of your cardiovascular endurance training near 180 bpm. the researchers observed that the "2 minute intervals" resulted in signiﬁcantly more time above 90% of VO2 peak and a signiﬁcantly greater percentage of participants to exceed 90% of VO2 peak than "1 min intervals". *Treatment 2 2 min intervals: 5 × 2 min efforts at Vpeak interspersed with 5 × 2 min efforts at 0. CK. Without getting complicated. 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.your age" to determine your maximum heart rate. then your maximum heart rate would be 180 bpm.5 VO2peak (50% intensity). Treatment 3 Constant rate run: 20 min constant rate run on a treadmill at a velocity equivalent too. Because your maximum heart rate and VO2 max are closely related.ca . just use the simple formula "220 .TotalWellnessConsulting. Obviously.
Hoydal K. Helgerud J. (2007). you will want to have a look at my Treadmill Trainer Volumes 4 and 5 interval running workouts. produced smaller percentage gains in VO2 max than 4 min of running at 90—95% of max heart rate with 3 min recovery (5.2%. Give them a shot! References: O'Brien. The effects of interval-exercise duration and intensity on oxygen consumption during treadmill running. BPHE. (2007). Med Sci Sports Exerc. CK. Aerobic high-intensity intervals improve VO2max more than moderate training. You'll automatically feel a big difference as you continue to push your body at a higher intensity for a longer period of time. Your Homework Try the "2 minute intervals" protocols described above and compare it to the "1 minute intervals" workout. Wang E. RHN www. Evidence for this contention has also been provided by recent research that revealed an 8 week training regime of 15 s of running at 90—95% of max heart rate with 15 s recovery.5 and 7. 11: 287-290. respectively). Journal of Science and Medicine in Sport.ca .190 Consequently. 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. With just a few interval training workouts you'll notice some massive improvements in your overall cardiovascular endurance! Also. 39(4):665—71 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. et al. the researchers suggest that longer intervals may be more effective than shorter intervals of the same average intensity to enhance VO2 max. et al.TotalWellnessConsulting.
Let's look at each case individually: Building Muscular Strength If your goal is to develop more muscular strength then you're going to want to do your cardio AFTER your strength training workout. Why? Well. you will have less fuel in the tank for your resistance training exercises and thus will experience sub-par strength workouts simply because you won't be able to push as much weight! Burning Fat If your goal is to burn. it really doesn't matter if you can't lift an extra 5 lbs. excessive (or high intensity) cardio before lifting weights depletes your glycogen (energy) stores. Although you may have less glycogen (or energy reserves) left for your strength training routine.TotalWellnessConsulting. you may increase your fat burning potential by doing your cardio BEFORE your strength training workout. as opposed to building strength. The answer though depends on your goals. both of which result in a greater amount of fat used as fuel.ca . When it comes to burning fat. CK. The key is to be able to lift a challenging weight 6-8 reps (or about 20-30 seconds) through full body movements that call upon more muscle and oxygen consumption. however. aside from doing a light cardio warm-up. thereby burning more fat! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN www. BPHE. Why? Because. Are you looking to build strength and/or burn fat? Depending on your answer. you will require a different strategy.191 Cardio Before or After Strength Training? Is it better to do cardio before or after strength training? One of the most popular questions I come across on regular basis. As a result. one of the reasons is that doing cardio (at a moderate to high intensity) elicits a greater degree of lipolysis (fat breakdown) and post-exercise oxygen consumption. the goal with fat burning is to continue to maintain an elevated heart rate for more of your workout.
CK. That's right! A 3-in-1 DEAL! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.192 Here's a great workout that will help you build strength and burn fat .ca .at the same time -while giving you a great cardio workout. BPHE. RHN www.TotalWellnessConsulting.
Weight Loss Trick #1 . If you're body's not used to getting out of bed and moving right away then just start with some brisk walking. RHN www. 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. BPHE. Eventually. squats.losing weight isn't hard.ca . This means that even at rest you'll be burning more calories than someone who has less lean body mass than you. and pullups Weight Loss Trick #2 . or walking/running stairs Body weight exercises such as push-ups. lunge walks..Start Your Day With Vigorous Movement Exercising first thing in the morning is a fantastic way to crank up your metabolism for the day ahead.it's that simple.TotalWellnessConsulting. So here are 5 weight loss tricks that can help burn those excess calories starting today. Losing weight comes down moving more and eating less. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.. Here are some ideas: • • • • Hill walking (with a knapsack to make it more challenging) Walking or running on the soft sand of your local beach Skipping rope.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 keeping it off once you've lost it that is more challenging. CK.193 The 5 Best Weight Loss Tricks Let's face it. you want to build up to working up a good sweat for at least 20-30 minutes to get your day started. jumping jacks. It's a pretty simple formula but for some reason so many people get it wrong (approximately 66% of North Americans!).
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. instead.you'll be surprised at how amazing it is! Try Eating for Energy Weight Loss Trick #5 . Jog If you guessed interval training. etc. The more muscle you involve. All you have to do is model an effective weight loss strategy.ca . List as many reasons WHY you want to lose weight and make them emotionally compelling. if it's been done before (even by someone else). RHN www. lunges with biceps curls. Although you don't have to become 100% raw.. you're right! By now.194 • Use full body exercises such as squat presses. or dumbbell cleans. enjoying more of your fruits and vegetables in their living state through the use of fresh juices. you probably know that interval training is by far the best form of cardio for burning fat. CK. 20 lbs. start by determining what you want to achieve. Third. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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. BPHE.TotalWellnessConsulting. 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. Do you want to lose 5 lbs. 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 can do it as well.. the more calories you burn. of single muscle exercises like seated biceps curls. Sprint. Weight Loss Trick #3 . 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. Weight Loss Trick #4 .? You need to be specific here! Second.Jog. Remember.Set Yourself Up For Success First. smoothies.
J. 1995.Did You Know.R. Just another reason to add regular resistance training to your fat loss regimen. eh! Increases in fat burning may also be attributed to an increase in catecholamines.. R. References: Osterberg. 78:2140–2146. is the breaking down of fat for energy . Hunter.. researchers measured the effects of resistance training on resting metabolic rate and fat burning and discovered a 62% increase in fat burning 16 hours post-exercise! An earlier study in the Journal of Applied Physiology also found similar results in elderly women. CK. M. J. which results in an increased rate of lipolysis or fat oxidation (fancier names for fat burning). Fat burning. Pretty neat. and C. the body must utilize fat as a primary source for energy.. and S. After 16 weeks of resistance training.. Physiol. Int. Metab. Appl. Weinsier. Kell.. RHN www. 2000.TotalWellnessConsulting.? Did you know that fat burning can be increased by resistance training? Of course you did! But here's how it works (at least partially).L. Several studies have looked at the relationship between resistance training and post-exercise fat burning. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. in the simplest terms.ca .S. Energy expenditure and substrate utilization in older women after strength training:24-h calorimeter results.10:71– 81. BPHE. G. Sports Nutr. Trueth. fat burning at rest had increased by 63%..195 About Fat Burning . The mechanism by which fat burning acutely increases (after a workout for instance) is thought to be the increased use of carbohydrates to replenish glycogen stores in the muscles. Exerc. Glycogen is the stored form of glucose that supplies the muscles with energy during exercise. In a 2000 study.H. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. K. And since carbohydrates are being restored at a greater rate after exercise than before exercise. Melby.
BPHE.especially if you're a man. we more or less no that these results are no surprise. et al. to muscle type/configuration. The researchers. (2008). 2008) revealed some very impressive findings of an 18. The protective effect of muscular strength against mortality risk may be due to muscular strength in itself. then this is it . showed that greater muscular strength can be a preventive measure against all mortality. who assessed strength using the 1 rep max for bench and leg presses among the men. A study published earlier this year in the British Medical Journal (July 12. Resistance training may help reduce all cause mortality among men! • Pretty strong findings. or a consequence of regular exercise.ca .TotalWellnessConsulting. CK.. taking action is GOD" References: Ruiz. But intuitively.9-year study conducted on 8. "Knowledge is good. get started today! I'll leave you with a great quote from Mike Myers' "The Love Guru" where he says that. BMJ. 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. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Association between muscular strength and mortality in men: prospective cohort study. 337: a439. RHN www. Specifically. J. the identified the following 4 findings: • • • Muscular strength is significantly inversely related with the risk of death from all causes! Men with lower muscular strength are at a 60% higher risk for cardiovascular death and overall have a higher mortality rate.762 men (aged 20-80).196 Study Links Muscular Strength to Lower Mortality in Men If you need yet another reason to make resistance training a regular part of your lifestyle..
TotalWellnessConsulting. They need to specific. Write down where you're starting at in terms of weight. If you have a blog.ca .there's nothing more powerful then having other people to be accountable to. CREATE A VISION BOARD Put together a collage of pictures and words of what you want to look and feel like once you've achieved your goal. Wouldn't you agree? But why is it that so few people actually exercise on a regular basis? The same goes for eating well.197 7 Ways to Make Exercise a MUST I would say that the majority of the population knows that exercise is important for their health and vitality. then write a post about your goal . on the 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Having many reasons WHY will help with that. You too should do the same but in relation to your health and fitness goals. TRACK YOUR PROGRESS Companies create financial reports to track their progress. I believe that most people simply don't have enough leverage against themselves to make exercise (and healthy eating) an absolute MUST. Put up beside your bed (that's where I have mine). your friends. you fail to plan so plan your goals and get to it. flexibility.they must be a MUST for you. strength. CK. MAKE IT A MUST Goals are great but you need to WHY you MUST achieve them. 2. Here are 7 ways to help make exercise a regular part of your life: 1. the easier it will be to get out there and move your booty. RHN www. If you fail to plan. or any measure that you're trying to improve. Keep this vision board visible to you as much as possible. or a family member what your goal is and have them hold you accountable to achieving it. Update your progress on a weekly or bi-weekly basis and you'll be amazed at how much more motivated you will be! 5. If your goals are only a SHOULD then you'll never accomplish them . That's why having a fitness trainer is so powerful. BPHE. Well. SET YOUR GOALS You need to set goals in order to have something to work towards. CREATE LEVERAGE BY TELLING OTHERS Tell your spouse. 3. measurable. and you must believe that you can achieve them. 4. The more reasons WHY that you have.
or anywhere else you're likely to see on a regular basis.. BPHE.TotalWellnessConsulting. If you can associate a pleasurable reward with exercise.198 fridge. Don't underestimate the power of this one! 6. CK. 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. WORKOUT WITH A BUDDY Get a friend to commit with you to exercising regularly. REWARD YOURSELF You need to acknowledges all of your successes along the way and reward yourself accordingly..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! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN www.ca .it's basic classical conditioning. Having someone to workout with makes the process that much more enjoyable and at the same time keeps you accountable. 7. then you're more likely to repeat that behaviour .
Long Duration Interval Training Work = 4 minutes @ 85% Recovery = 2 minutes @ 65% Repeat 4 times for a total of 24 minutes. boring cardio. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca . So if you enjoy running on the treadmill and need more spice for your treadmill workouts. Each of these running workout should begin with a light 5 minute warm-up (ie. but for most. running inside seems to be a better option when the temperature falls below zero! Interval training (on the treadmill) is one of the most effective ways to boost your metabolism since it allows you to work at a higher intensity for a longer duration of time compared to slow. jogging).High Intensity Interval Training Work = 1 minute @ 95% Recovery = 1 minute @ 65% Repeat 10 times for a total of 20 minutes Treadmill Workout #3 . That's not to say that running outside in the cold isn't refreshing. CK. Treadmill Workout #1 . then here are 3 interval training workouts that will give you maximum benefits while saving you tons of time. especially for several hours after the workout is complete. BPHE.Super High Intensity Interval Training Work = 30 seconds @ 100% Recovery = 1 minute @ 65% Repeat 10 times for a total of 15 minutes.199 Treadmill Workouts to Boost Your Metabolism With the cold coming. Treadmill Workout #2 . RHN www. Note as well that these interval training workouts are fairly challenging so give them a shot and see how you do. The result is better cardiovascular fitness and greater fat burning. more people are turning to treadmill workouts for their cardio sessions.TotalWellnessConsulting.
200 3 Thought-Provoking Articles 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE.TotalWellnessConsulting.ca . CK. RHN www.
I don't have time..I'll do it tomorrow! The list goes on and on. CK.. RHN www. the need for significance 4... the need for certainty 2. But here's the interesting part.201 What's the Story You're Telling Yourself? I'm too tired. you haven't taken action.. The point is that in order to achieve your goals you need to stop telling yourself (and others) stories about why things haven't worked out for you OR that you don't have time (to exercise) OR whatever else! Why do we make up stories in the first place? Every human being has the same needs. the need for growth 6. these stories are holding them back from achieving their desired goals. These are stories that many people keep telling themselves.I want to but I have to do something else first. Unfortunately.. then perhaps you've been telling yourself that you don't have time to exercise or that other people might judge you while you're working. BPHE. As a result. the need to contribute For instance. the need to feel connected and loved 5. if you're looking to lose weight and have not succeeded.TotalWellnessConsulting.. the need for variety 3.does your story give you a feeling of significance? Does it make you feel more connected or loved by others? Does your story give you a sense of certainty? I'm almost certain that it doesn't give you a sense of growth or contribution (which are ultimately what we want to be striving for)! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.. The 6 basic human needs are the following: 1. You just have to figure out which of those needs is being met by making up stories and believing them.ca . If you fit into this category of individuals then you need to realize that: The only thing keeping you from what you really want is the STORY you keep telling about why you can't have it! You can call stories EXCUSES if that works better for you.
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). Ask yourself the following question: "What is this story costing me?" Get associated with the pain that your story(ies) have cost you. eating well. Everything we do. 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. loving others and yourself. So here's what you need to do to break the habit. RHN www.202 Think about this for a second. BPHE. 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. we do for a reason.. contribution. The point is that you need to find other ways to get these primal needs met. are just a few examples of empowering DAILY HABITS that will make feel more fulfilled. learning new things.ca . and love each and every day.. Exercising. CK.TotalWellnessConsulting. Stop telling stories and take action! 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
Striving for Excellence Without Beating Yourself Up
It was another disappointing loss! I just got home from a frustrating loss to one of the top soccer teams in our division. It was a game that saw our guys miss a penalty shot and plenty of easy scoring opportunities, while making the "usual" defensive mistakes giving our opponents ample scoring chances. The final score: Toronto Blues FC (our team) 2 - Peterborough City 3 Now, I usually get pretty pissed off when I play soccer since, as a goalie, I'm constantly directing my teammates and ensuring proper defensive shape, only to see my efforts get flushed down the drain game after game because of the same errors we continue to make. It is frustrating...believe me! The other thing that often bothers me is that I can be very hard on myself when I let in a goal or don't to something as well as it could have been done. In short, I'm a high achiever who is very self-critical - a recipe for sure unhappiness! Very seldom do I win according to my definition of "winning" - which is in essence a perfect game. As such, I spend a lot time playing the sport I love in misery and frustration. No wonder I stopped playing soccer professionally! Excellence is Good Enough The thing to realize, as I have in the last few years, is that the pursuit of perfection is like chasing a movement target. It just doesn't happen! Perfection does not exist. It is an illusion created by our own sets of rules and expectations based what we think should happen in any given situation. But we can be excellent! The pursuit of excellence should be the goal. This is the pursuit of being the best you can be in any given situation. It is the true test of being a champion. Excellence is leaving the playing field knowing that you gave 100% of yourself regardless of the result. Excellence is an intrinsic feeling that comes about when you dedicate yourself to constant improvement upon which you grow as a person and can finally feel fulfilled.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
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!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
The Way Out is By Looking In
Last night I watched Mike Myers' most recent movie, the Love Guru. I'm a sucker for stupid comedies and this was definitely one of them. However, the movie did have its moments of tremendous insight. If you have yet to see the movie, Mike Myers plays a Guru of Love (a la Deepak Chopra) who, on his mission to helping an ailing Toronto Maple Leaf, offers message of wisdom all throughout the movie. For instance, he refers to the word INTIMACY as "INTO ME I SEE". Funny and brilliant at the same time! One of the most profound messages from the movie is that to get out of a situation we want to change, we must look inside ourselves! How true indeed. It makes sense too since we can never change anything or anyone, just ourselves. If we want something to change... we must change. Praying that someone will become more like us or drop certain undesirable behaviours is selfish and naive. For change to occur, it must come from within ourselves. By looking inside ourselves we begin to understand that WE control our thoughts and feelings through the power of focus. What you focus expands. What you focus on is your life. If you focus on how nasty people are then your world is going to be a pretty bitter place. Conversely, if you focus on how people are kind and giving then your world will be a much different (happier) place. So the key to "getting out" or changing something is by changing either... ... what YOU focus on ... the meaning YOU give to a certain situation ... the way YOU respond (ie. your behaviour) That's it! That's pretty much all you can control in any given situation. So let's look at a hypothetical example. What are you focusing on? Suppose your spouse does something that annoys the hell out of you - like not taking out the trash (something pretty insignificant in the grand scheme of things). If this annoys you then most likely you are focusing on the fact that your spouse never takes out the trash. You probably embellish this fact even further to make it more dramatic and convincing to yourself (and your spouse). So part of the problem is that the focus is constantly on your spouse NOT taking out the trash.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
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?"
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim, BPHE, CK, RHN
TotalWellnessConsulting. You will always get the answers you are looking for so why not ask yourself more empowering questions??? 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. CK. RHN www.207 Ask and you shall receive.ca .
myFitterU.ca 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Action is Even Better! Take action today with my fitness and nutrition programs to get the step-by-step motivation. RHN www.EatingforEnergy. CK. BPHE.com Eating for Energy Healthy Eating for Weight Loss and Life-Long Health http://www.TotalWellnessConsulting.208 Knowledge is Good.com Treadmill Trainer™ iPod Running Workouts http://www. structure.myTreadmillTrainer.ca . and support that you need to lose weight and get fit! Fitter U™ The Motivating iPod Workout for Weight Loss http://www.
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