to Total Wellness
Inspiring information and guidance to help you live your healthiest, fittest, and most energetic life ever!
By Yuri Elkaim, BPHE, CK, RHN
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
9 10 11 13 15 18 19 20 22 25
27 29 31 34 36 38 40 42 44
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
50 52 54 56 58 59 61 63 66 69 70
72 74 75 77 79
82 84 86
BPHE...How to Get Over a Cold Naturally 48 Fight the Flu Naturally 87 89 91 93 96 99 102 103
52 Ways to Fitness. 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 . CK. Stronger Core 50 Resistance Band Workout 51 Do I Still Burn Fat When I Exercise Intensely? 52 Ask the Expert. Great Workouts.Just Another Reason to Avoid Meat! 45 Lycopene – Whole Tomatoes or Supplements? 46 Eating to Reduce the Signs of Aging 47 Cold Remedies .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.5 41 Pre-Workout/Competition Meal Recipes 42 Calcium Nutrition . RHN
106 110 111 113 114 116 117 118 121
123 124 126
www.TotalWellnessConsulting.The Best Calcium Foods 43 Raw Food Diet Made Easy 44 Listeria ...ca
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and Weight
49 5 Tips for a Healthier.
.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.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 . BPHE.TotalWellnessConsulting. CK. RHN
127 128 130 132 133 135 137 140 141 142 144 146 148 150 152 153 154 156 159 161 164 165 167
.Week #3 91 Another Interval Training Blast from the Track 92 Interval Training Workout .7 84 Interval Training Workout 85 Interval Training Workouts For Maximum Fitness and Fat Loss Results 86 Exercise Intensity.Week #5 93 Interval Training Workout #6 and What If We Just Ran Stairs Instead? 94 Home Workouts 101 95 Improving Your Cardiovascular Endurance . BPHE... and the “Afterburn” Effect 87 Just Another Reason Why Resistance Training is Imperative for Fat Loss 88 High Intensity Interval Training Program .Week #2 89 Top 5 Workout Items to Bring While You Travel 90 High Intensity Interval Training Program .TotalWellnessConsulting.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 . Fat Burning.? 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
179 181 182 183 184 186
191 193 195 196 197 199
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.Did You Know.
. BPHE. RHN
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. CK.
www. Adding more greens into your diet 3.ca
. Think about it – the human body is very intelligent. this scenario is far too common among women living in the Western world. sugars. and animal products. stress is a big producer of acid. Eating a more vegetarian diet 2. Consider the example of a woman who is obsessed with losing weight. The fat may be saving your vital organs from damage. This type of worry or obsession creates greater amounts of acidity within the body and essentially works against their mission of losing weight. storing it in your fat cells. then this is critical to understand.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. if you’re hoping to lose weight. 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. So. if your body is acidic. Do you think that might create some unneeded stress? Unfortunately. Fat cells and cellulite deposits begin packing up the acid and try to keep it a safe distance from your organs. but if you do nothing to alkalize your body. So. So. You can exercise all you like and will your way to a leaner body. BPHE. it quickly makes the decision to alleviate this dangerous situation. The result is that more and more people (not just women) are stressing about how their body should look. It’s all she thinks about. After all. CK. Along with refined foods. One of the first things your body does to alkalize the blood is remove acid from within the blood stream. 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. 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.TotalWellnessConsulting. if the acid does come into contact with an organ it has a chance to eat holes in the tissue. Not until you start reducing the acidity in your blood will your body begin to realize that it no longer needs as much fat. Starting your day with a glass of lemon water Eat alive and you will thrive!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. your attempts will be in vain. then it requires more fat to be able to store all the acid. An unattainable media and fashion portrayal of the “perfect” body has skewed the way many people see their body. It is known that acid gets stored in fat cells.
and greater bone resorption will be evident.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.10
Another Reason Why High Protein Diets Are Dangerous!
It is well known that protein consumption produces acid in the body.1 g/kg/day to 0.TotalWellnessConsulting. acidosis) is associated with almost every disease process one of which is a weakening of the bones (ie. CK. This is a result of the phosphorus and sulphur ash that protein breakdown leads to. BPHE. the researchers wanted to investigate whether lowering protein intake would be beneficial to bone health . Recent research published in the Journal of Clinical Endocrinology and Metabolism has shown that decreasing protein consumption from 1.8 g/kg/day has a highly beneficial effect on bone health. there will be greater urine concentration of nitrogen and urea (from protein breakdown). Remember. osteoporosis) due to a loss of calcium.8 (becoming more alkaline net renal acid excretion decreased by 68% mean urinary calcium decreased by 32%. 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. Here's what they found: • • • • • • mean urine nitrogen decreased by 26% mean blood urea nitrogen decreased by 15% mean urine pH increased from 6. if your body is too acidic it will leach calcium from your bones to alkalize the blood.ca
. and bone resorption decreased by 17%
All of these numbers suggest improved pH conditions. RHN
www.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.3 to 6. which favour healthy bones. Too much acid in the body (ie. Because high protein diets promote excess calcium excretion in the urine (calciuria) as a result of bone breakdown.
Epidemiology Biomarkers & Prevention. Cruciferous vegetables were cultivated for medicinal purposes and were used therapeutically against headache.” . July.11
Fruits and Veggies . Food. RHN
www. September. BPHE.ca
.Dr. “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..” .International Journal of Cancer.Jean Carper. 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..Cancer. “Studies show that your risk of cancer is often doubled . gout and stomach disorders. diarrhea.What Science is Saying.and sometimes tripled if you are in the lowest percentile of the ingestion of fruits and vegetables.Phyllis Bowen. deafness. Georgia Baptist Hospital “Following a recommendation to increase fruit and vegetable consumption produces a change in plasma concentrations of vitamin C. John Potter. 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. University of Minnesota
With respect to taking individual vitamins. Richard DuBois. Chief of Internal Medicine.” . June. CK.” .British Medical Journal “In ancient Egypt. Garlic was considered a holy plant.” . alpha carotene and beta carotene likely to reduce incidence of cancer. with more than 20% reduction in risk of colorectal cancer from the addition of one daily serving.TotalWellnessConsulting. Pliny declared that consumption of cabbage would cure as many as 87 diseases and that consumption of onions would cure 28 diseases.Dr. 1997 “The beneficial role of most vegetables is confirmed. University of Illinois at Chicago
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Your Miracle Medicine.British Medical Journal.” .” .” . Functional Foods For Health Research.
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.
www.especially in their living state! Eat alive and you will thrive!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK.ca
.TotalWellnessConsulting.12 Just some more reasons (backed by science) as to why it's important to be eating more fruits and vegetables .
here are 3 strategies that will help you stay awake at the dinner table and not feel painfully full and tired thereafter! STRATEGY #1 . you must fully appreciate it. Fresh salad contains living vegetables which means added enzymes for your body. Now that the food is in front of you.Be grateful for your food and fully enjoy it! Save the guilt for another time. cooked foods (ie. Supplementing with a digestive enzyme helps your body do its job much more effectively.ca
.TotalWellnessConsulting. Drink a glass of lukewarm water (with lemon for added benefit) about 10-15 minutes before the onslaught begins. Yes . turkey. You will be amazed at how you feel afterwards! Give it a shot.) 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. RHN
www. This will help with digesting the upcoming food while simultaneously reducing your appetite even further. mashed potatoes. etc. STRATEGY #3 . Take 1 or 2 capsules before the meal and 1 or 2 during and/or after dinner/lunch depending on how you feel. it's that time of year where many of us get together with family and friends and overindulge in a stuppor of food. CK. Give thanks for your food and then fully appreciate every bite. With the water in your system you won't feel the need to eat as much.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.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. STRATEGY #2 ..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%.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. before the big meal try to have a salad. Remember. Then. Feelings of stress and guilt shut down your digestive function making food assimilation near impossible..13
3 Strategies to Prevent Overeating at Christmas
Well. So with Christmas dinner just a few days away.
. These just came to mind last night and I felt that they would be helpful for you. So put them to use and enjoy your festivous meals. BPHE. CK.even if they aren't the healthiest. So there you go.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 . If you like sweating then you'll love this workout!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. RHN
www.14 Therefore. if the food is on your plate you might as well enjoy it . Watch this video to discover an awesome 20-minute workout routine that will burn more calories than you can consume in one sitting.
The synergy of multiple antioxidants. etc. and dental problems are growing at rapid rates. and environmental hazards are contributing to chronic illnesses and aging. a high-fat diet. and elevated blood sugars can also oxide the body cells to form free radicals. arthritis. certain cancers. Coronary artery disease. etc. pollution. hypertension. vitamins. The combination of various food products will produce a functional food which is a major benefit to our health. but we are seeing more aging-related diseases than ever before. lack of exercise. Our nutrition impacts the quality of our lives and can impact the quantity of years. obesity. exposure to smoking. diabetes.) or molecules to form highly unstable and highly reactive molecules called free radicals. strokes. fat. It has been estimated that over 80% of elderly people have one chronic illness and more than 50% have at least two. hypertension. respiratory problems. is just starting to be realized as vital to our health. This article will help you understand how chronic illnesses occur and the process by which the body tries to limit the damage. BPHE. What food we put into our bodies markedly determines how we feel and function.ca
. diabetes mellitus. Our bodies need natural foods to function and not supplements. Chocolate (cocoa) and berries contain some of the most potent antioxidants available. Functional foods—foods which promote health and fight disease—need to be consumed in order to battle this rising epidemic of chronic illnesses. When the oxygen mixes with the molecule it gains an extra electron. It has been reported that more than three-fourths of all deaths in patients over 65 years of age are due to heart problems. What is oxidation? All body cells use oxygen to make energy and to function. decrease intake of fruits and vegetables. radiation. dementia.TotalWellnessConsulting. All of these chronic illnesses are impacted by our nutritional habits. CK. The body likes all of its molecules/atoms to have even numbers of electrons. Eating these as part of a balanced diet and exercise program can improve the quality and perhaps quantity of life.15
The Benefits of Antioxidants
As our population ages. The oxygen mixes with different compounds (proteins. Oxidation occurs every time oxygen is burned as a food for energy. we are facing more chronic illnesses than ever before. RHN www. The increase in fat intake. depression. making it an unstable free radical with an uneven number of electrons. Aging itself is not a disease. and certain cancers. It is important to remember that environmental factors like smoking. minerals. 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.
Cocoa is thought to be a rennin-angiotension enzyme inhibitor. kidney disease. These compounds also protect the plants from disease. RHN
www. antiallergic. purple. This action helps stop damage to most of the body’s functions. flowers and bark their color. grains. antithrombotic (anti platelet formation). cardiovascular disease. and have been shown to be helpful with Parkinson’s symptoms. The colors include the deep red. Flavonoids can increase energy levels. But chocolate is high in saturated fats. mauve. leaves.TotalWellnessConsulting. decreases pain in your joints. memory function. fruits. If you look at all the studies. Blindness. these compounds have antibacterial. What are Polyphenols and Flavonoids. They cause a lot of inflammation and even scar tissue from their damage. and How Can They Help? Flavonoids or bioflavonoids (the old name was “tannins”) are compounds that give vegetables.16 chronic inflammation when free radicals are formed to fight the infection and overproduce themselves. They can help stop motor nerve deterioration and help improve cognition. which is the same principle that many blood pressure pills work on (ACE inhibitors). each with health-promoting benefits. There are many types of flavonoids. and vasodilatory (relax blood vessel walls) actions. antiviral. Chocolate as an ACE inhibitor (blood pressure alleviator) In several studies. hormone-like. and dementia. the same strong anti-inflammatory action that many prescription drugs have. which in turn decreases the damage to heart vessels. antimutagenic (anticancer). 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. blue and red. UV light and from predators. diabetes. dementia and even physical aging can result from free-radical damage. CK. BPHE. anti-inflammatory. isn't that bad for you?
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. The free radicals can also damage cell proteins and even alter DNA within the cell. Flavonoids are strong antioxidants which neutralize many free radicals. Cacao as an anti-inflammatory The bioflavonoids in cacao have been shown to inhibit COX-2 enzymes in your body. dark chocolate (cacao) has been shown to decrease blood pressure. liver-protective. and stops further production of free radicals.ca
. Even strenuous exercise will increase the production of free radicals. arthritis. By blocking COX-2 enzymes your immune system works better. arthritis. lower blood pressures.
. It also has been shown that these cocoa fatty acids may modify LDL-C. the stearic acid fat. raw cacao (chocolate) does not sit around and accumulate in fat tissue as do conventional heat-treated chocolates. Dark chocolate contains very high levels of magnesium. CK. RHN
www. In cacao’s case. and bone and teeth development and health. 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. does not promote weight gain.17 Even though we are taught that saturated fats are harmful to the cardiovascular system.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. is vital for cardiovascular health and proper cell functioning of our cells. Magnesium’s powerful relaxation effects is one reason many women suffering with PMS crave chocolate. This particular fat in chocolate is not absorbed well by the intestinal tract. making it more resistant to oxidation. which is found in cacao does not elevate blood cholesterol like other saturated fatty acids. which is necessary for muscle relaxation. another vital mineral abundant in cacao. As a result. Probably the most interesting phenomenon though is that raw cacao. although higher in saturated fat.TotalWellnessConsulting. BPHE. The cocoa bean contains several minerals and vitamins which are useful. Why? All raw foods are loaded with food enzymes which are naturally built-in to the food to help its digestion in the body. the fat-digesting enzyme lipase ensures proper breakdown and digestion once in the body. energy production. nerve conduction.
Attention Men. and the mother-of-all sesame seed (1. CK. eat more green vegetables. BPHE. So if you're thinking about good calcium sources then look to green coloured vegetables and sesame seeds. and enjoy up to 20 minutes of natural sunlight each day. milk. To give you some perspective. 2% cow's milk contains 120 mg calcium/100 g serving. 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.. Ensure to get enough vitamin D and K along with calcium from non-dairy foods or supplements. and cheese then you may want to reconsider after recent research has shown a fairly significant relationship between dairy calcium and prostate cancer.Just Another Reason to Avoid Dairy!
Men..Eating for Energy. These are far better and much healthier for your overall health.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.. broccoli (130 mg/100 g serving).ca
. the National Dairy Council has massive influence on our society. Remember. 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). 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. If you're concerned about your bone health then the best advice I can give is to engage in weight-bearing exercise.200 mg/100 g serving).TotalWellnessConsulting.watch out! If you enjoy your daily dose of yogurt. It just may save your bones!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN
www.160 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 ..
. Because I decided to go the advanced route (considering my ambitious goal) with my 5k training program. If you have any skin problems such as acne.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). So here goes. So as you can imagine it's become a little worse than where it started. Studies have shown that supplements are rarely as effective as whole food sources. 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. To promote the healthiest possible skin you want to focus on the following nutrients: • • • • omega-3 fatty acids (fish oil. blisters) that are trying to heal. spirulina) vitamin A (carrots. and food enzymes that are so beneficial to your skin's health. CK. RHN
www. cuts. eczema.TotalWellnessConsulting. I thought what better time to indulge some skin-healing secrets that I may not have shared with you before. 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. or wounds (ie. minerals. then the following nutrition tips will be very helpful. As such. Furthermore. BPHE. do your best to eat these foods in their living state for cooking destroys most the vitamins. kale. chic peas)
The key is to get these nutrients through whole foods as much as possible. and most fruits and vegetables) vitamin C (most fruits and vegetables) zinc (pumpkin seeds. flax oil.
www. goat) boosted the risk of colorectal cancer and therefore they recommended consuming less than 500 grams (18 ounces) per week. And.a preservative added to meat to prevent botulism and give meats their red colour.20
Meat Linked to Colon Cancer
I've said many times that adopting more of a vegetarian diet is essential to living a long. BPHE. Second. and pancreatic cancers! How Does Meat Cause Cancer??? There are several ways in which processed meats contribute to cancer. meats are highly acid-forming in the body. Third.ca
. healthy. 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. compounds shown to cause colon tumours in animals. CK. I personally take it one step further and recommend eating meat no more than twice a week. cooking meats to high temperatures forms heterocyclic amines and polycyclic aromatic hydrocarbons. processed meats (ie.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. lamb. veal. prostate. Specifically. stomach. as I mention in my book Eating for Energy. every 48 grams (1. The 517-page study also concluded that the intake of heavy meats (beef. The problem arises during cooking when these nitrites begin to react with other compounds in the meat to form cancer-causing nitrosamines and nitrosamides.TotalWellnessConsulting. pork.5 ounces) consumed a day elevated the risk of cancer 21%. First. deli meats) are also highly packed with sodium nitrite . lung. So What's the Bottom Line?
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and disease-free life. an acidic internal environment is highly correlated with the development of cancer and other diseases. Other studies have also shown that processed meats increase the risk of breast.
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. 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. In fact.ca
. BPHE.TotalWellnessConsulting. fruit. But as the strongest and healthiest animals and longest living people keep reminding us it's all about eating more natural plant based foods. CK.21 Well. Vegetables. 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. RHN
A ton of research has been done investigating why some people lose weight while others don't. CK. The reason. Very simply. What it boils down to is your metabolism. being fat is just in my jeans!" And that may be partially true BUT. 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.. a rather stable body weight (ie... 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..TotalWellnessConsulting. 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. Now many people would just say "Well. 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. BPHE.. the researchers in this study found that whether the
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN www. Take Home Message #2 . and a low frequency of dieting
Take Home Message #3 . thinner people have a higher metabolism than heavier people.thin people have more fat-free mass OR lean muscle than their heavier counterparts. why some people succeed at keeping weight off once they've lost it while others don't. and what factors tend to influence your ability to successfully maintain a healthy body weight. especially if you've been battling excess weight for most of your life... no excessive fluctuations in weight gain/loss)..ca
Want to Lose Weight? Boost Your Metabolism! Here Are 5 Ways. You need to make healthy eating and resistance training a regular part of your life. Here's a simple reason why.Best Predictors for Keeping Weight Off.You can't maintain a healthy weight without a consistent effort towards improving your lifestyle.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.. a high baseline resting metabolic rate (as a result of resistance training)..
The key is to impose weight bearing resistance on your body! Use Fitter U™ if you haven't already.
References: Vogels. Here's how you can start. ginger. You need to stress your muscles to develop them. 3. 101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Eat small meals throughout the day We've all heard this before and for good reason. which increases your caloric burn. 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. Obesity Research. use machines. CK. use dumbbells. or any other form of resistance. 4.just to name a few. use resistance bands. and cinnamon . BPHE. Spice up your meals The following herbs and spices are well-known to speed up metabolism: cayenne pepper. 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. 13: 216268. Researchers believe that antioxidants in green tea can cause the body to waste calories as heat.ca
. 2. Predictors of long-term weight maintenance. et al (2005). jalapeno peppers. the existence of a low metabolism was likely to contribute to the high rate of "weight regain" in formerly obese persons. 5. Spend more time RESISTANCE TRAINING instead of cardio Lean muscle doesn't come about by doing cardio 7 days a week. Use your body weight. peppermint. N. RHN
www. Have a cup of GREEN TEA Green tea has been shown to boost metabolism. Keep your fire burning by adding small amounts of wood to it throughout the day .23 cause of this lower metabolism was genetic or acquired.TotalWellnessConsulting.that's the analogy.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. A. CK.ca
www. American Journal of Clinical Nutrition. BPHE. et al (1999).24
Astrup. 69 (6): 1117-1122. Meta-analysis of resting metabolic rate in formerly obese subjects.
2. 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. No one has time for anything anymore – not even healthy eating. Drink At Least ONE Fresh-Pressed Juice or Green Smoothie Each Day We live in busy lives. Eat Every 2-3 Hours (but only if you’re hungry) It’s a fact .ca
. One of the reasons for this is eating copious amounts of “empty foods”. and phytonutrient content and destroys their vital food enzymes that are so beneficial to our health. Simply incorporating more raw fruits and vegetables into your diet can make a profound difference in how you look and feel…and in no time at all! 4. These are foods that have no nutritional value. Eating empty foods only prompts you to eat more food since your body is not receiving the nutrients it requires.25
Yuri’s Top 5 Success Habits for Creating Lasting Health and Abundant Energy
From the pages of Eating for Energy
1. And remember. food enzymes. mineral. one of the greatest ways of supplying tremendous amounts of vitamins. BPHE. CK. consuming greater amounts of vegetables and fruit has never been as necessary as now for nourishing your body with vital nutrients. 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.TotalWellnessConsulting. and the life-prolonging food enzymes that it needs.most people eat too much food! It’s no wonder that more than 60% of the North American population is overweight. Therefore. 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. Cooking foods dramatically reduces their vitamin. RHN www.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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. alkalinity. and alkalinity to your body is through juices and smoothies. minerals.
Both of these conditions are common to every single disease known to mankind! Oh. 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. antibiotics. BPHE. RHN
. Eat Meat No More Than 2 Times Per Week Let’s face it – meat is detrimental to your body. CK.26
5. You can turn a blind eye if you want but the truth is that meat is acid-forming and causes inflammation in the body. and don’t forget about the hormones.TotalWellnessConsulting. 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.
And what did they find? Well. 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.completely eradicating any objectivity in evaluating the quality of packaged foods. 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. shape. called ONQI. the "Health Check" foods actually scored way lower on the ONQI scale (out of 100 points) than non "Health Check" foods. A new and much improved system for evaluating the nutritional quality of foods based in the USA.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. even tested many of the foods that in Canada had received the "Health Check". Campbell's soup (which apparently paid $2. RHN
www. 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). 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. BPHE.ca
. In Canada.27
Canadian "Health Check" a Big Joke!
Canadian buyers beware! If you ever see this logo on any packaged foods. not surprisingly. CK. What they concluded was that you are pretty much making healthier food choices by not selecting the "Health Check" foods. What this CBC investigation revealed was that companies have been paying big bucks to have this "check" on their foods . I couldn't agree more. For instance.TotalWellnessConsulting..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. 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..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.
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. But not just the calorie chart . the better.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Choose more fresh fruits and vegetables. CK.ca
. BPHE. you can't beat natural whole foods. The fewer ingredients there are. If you can't pronounce the names of certain ingredients than perhaps you may want to reconsider what you're about to buy.look at the quality of the ingredients. RHN
www.28 If for whatever reason you feel compelled to buy packaged foods please do yourself a favour and read the label.TotalWellnessConsulting. Remember.
In fact. guava has nearly 5 times more vitamin C than a medium sized orange (377 mg vs. But this increased exposure should be enjoyed with some caution.TotalWellnessConsulting. RHN
www. BPHE. increased sun exposure can lead to increased free radical damage from the sun's UV rays. giving them a high antioxidant value and skin protecting properties. omega-3 and 6 fatty acids. 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.ca
They are a great source of vitamin E (a highly potent antioxidant) and one of the best sources of monounsaturated fats.drink plenty of water and eat lots of fruits and vegetables. Avocado Avocados are one of my personal favourite foods and for good reason.000 women ages 40 to 74. being rich in skin-enriching vitamins A and C. Research does show that 20 minutes a day of sunshine is all your body needs to produce adequate amounts of vitamin D. However. as you well know. potassium and magnesium. but most touted for its exceptional levels of vitamin C (great for the skin due to its collagen building and antioxidant properties). Guava has good levels of the dietary minerals. CK. They contain both major classes of antioxidant pigments .carotenoids and polyphenols. women who eat a lot of vitamin C-packed foods have fewer wrinkles than women who don't eat many. 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.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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.. They taste great and provide tremendous nutrition for your body.. Here are a few examples: Guava Guavas are often considered superfruits. and very high levels of dietary fiber (important for digestive health). 83 mg)! According to a recent study that tracked the diets of more than 4.
30 Both of these nutrients are imperative not only for your health but also for the integrity and youthful glow of your skin. CK. They are not readily stored as fat in your body as are most cooked fats! Papaya One of the top sources of beta-crypoxanthin.TotalWellnessConsulting. RHN
www. 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. So if you get sunburned this summer smother a little papaya over top and feel its soothing effects. 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. and skin! Papayas also contain the digestive enzyme papain which has also been shown to speed burn recovery when used topically. Like watermelon and tomatoes.ca
. 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. serum lipid oxidation. cervix. and cancers of the lung. When you think of young. BPHE. So there you go! 3 fruits that are not only delicious but also tremendously beneficial to the health of your skin. 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. bladder. a cancer preventing compound.
making it more difficult for the blood to release this same oxygen to the tissues. these acids may reach the level of the bloodstream causing it to become more acidic. unhealthy skin. our bodies use alkaline buffers to neutralize high levels of acidity. Our bodies hold approximately 45 litres of fluid and most of these fluids thrive only if they are slightly alkaline. The result is bodily havoc such as being more susceptible to infection and sickness. For example. to neutralize the acid. RHN
www. as Noble Prize winner Otto Warburg discovered.4) is bad for the blood as it increases its affinity for oxygen. the body releases alkaline molecules into the blood (which may sound good but really isn't!).31
Are You Too Acidic?
Do you feel tired or lethargic? Are your nails.TotalWellnessConsulting. the tissues and organs become oxygen starved putting them at greater risk for the proliferation of cancerous cells since. calcium. illnesses. Too much alkalinity (above ph = 7. and sodium. and hair unhealthy looking? Do you suffer from frequent colds. magnesium. more and more calcium is leached from the bones. then these acids will ultimately be pushed into our cells causing the displacement of vital minerals such as potassium. In so doing. If these buffers become saturated. cancer grows where there is no oxygen! What causes excess acid in the body? • Eating too many proteins. the body begins to store acids in the tissues. As compensation. 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). CK. BPHE. and much more! At the ultimate level. hair and nails. grains. As a person becomes more and more acidic. Because the blood prefers a slightly alkaline pH of 7. excess acid in our bodies will create a biochemical breakdown. skin. sugars or dairy products • Strenuous exercise • Excess stress
The 80/20 Rule
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. As a result. predisposing the body to the development of osteoporosis and arthritis.4. or joint pain? If so.ca
. The result is that the body will turn to its most alkaline substance.
almonds. skin and nails • Improvement of diabetes and hypoglycemia • Inhibits the growth of cancer cells • High alkalizing effect • Best of all. To maintain a healthy alkaline internal environment.TotalWellnessConsulting. it has 7x more calcium than milk and 6x more vitamin C than an orange.Pure Alkaline Energy! Green Barley grass is a nutrient rich grass grown in lush soils in the foothills of the Japanese mountains. It is probably best known for its beneficial alkalizing and energizing effects on the body. No wonder we have so much sickness and disease in our society. sunflower seeds • Quality water Green Barley Grass . exclusively.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.32 Due to our overly acidic lifestyle.. For instance. it is necessary that we take the proper steps towards maintaining a more alkaline environment within our bodies. Unfortunately. Moreover. 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 .. the North American diet has reversed these percentages for the worse. One tablespoon is equivalent to the nutrient content of an entire head of lettuce. RHN
www. CK. it is one of only two foods on earth that the body can survive on. flax seeds. sesame seeds.ca
. it is recommended that our diets consist of 80% alkaline forming foods and 20% acid forming foods.it tastes great!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. because it is a whole food and 60% protein.especially green barley grass • Fruits .
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. CK. BPHE.33 You can get green barley grass at most health food stores.ca
Spread your calories into 5-6 smaller meals instead of 2-3 big ones. and fat gain. Eat about 1520% below your calorie maintenance level. CK.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Be very conscious of portion size. but if your nutrition is not in order. They are sensitive to air. Choose natural. These foods wreak havoc on your blood sugar and insulin levels predisposing to hypoglycemia.ca
. BPHE. brown rice). 6. or take them by the spoon full. Consume the majority of your carbs during the earlier part of the day so that they can be used as fuel for your activity. Raw foods are packed with enzymes that help your body digest and assimilate the essential nutrients that your body needs. complex carbs such as vegetables and spouted beans and gluten-free grains (quinoa. hemp. Avoid cooked plant fats and animal fats. Fats such as canola. Late night snacks will get stored as fat. then you want to start off by simply decreasing the number of calories you’re consuming each day. and olive oil should not be heated. RHN www. 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. Their omega3 fatty acids actually assist your body in burning fat. If you eat too much of anything. Conversely. and heat and become rancid when cooked. millet. Avoid refined. oat groats. 3. diabetes. 4. If you’re a calorie-counter (I’m not)." and there's a lot of truth to that. amaranth. choose olive. Add them to salad dressings. Reduce carbs and simple sugars later in the day especially if you foresee being inactive. Eat raw foods as much as possible. smoothies. especially if you eat them right before going to bed. So if you normally eat 2000 calories per day you would reduce your daily caloric intake to 1600-1700 calories. vegetable. When you consider that 1lb of fat is equivalent to 3500 calories. simple carbs that contain white flour or white sugar.TotalWellnessConsulting. take more energy and time to digest and place greater stress on your body. 5. light. You can do thousands of reps of ab work every week. you can forget about getting a great set of 6pack abs. 2. you can say goodbye to your abs. cooked foods. Look to feel satisfied NOT lethargically full. and fish oils in their cold (or raw) state. 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.34
7 Nutrition Secrets for Great Abs
Many people say that "abdominals are made in the kitchen. flax. not in the gym. which are void of food enzymes. 1.
BPHE. the other critically important component to burning fat is being physically active through both cardiovascular and resistance training.35
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Remember. RHN
.TotalWellnessConsulting. Drink plenty of water. You want to aim for half your bodyweight (lbs) in ounces every day. Incorporate these 7 nutrition secrets to great abs into your regime and watch the difference they make.
refined. If not. and expel their waste into the blood.36
Eat Greens for Fat Loss
When it comes to fat loss and losing weight there is an overwhelming amount of information. BPHE. the fat will follow. eggs) are acid-forming in the body. was the first to show to that cancer cannot grow in an alkaline environment. It’s no wonder that obesity is such a problem in Westernized countries. Dr. Many years later.full of its processed. 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. and magnesium while possessing lower concentrations of acidifying properties such as sulfur and nitrogen.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Oxygen transport to the cells becomes compromised and the body begins removing dangerous acid out from the blood and storing in our fat cells. I’m sure you can see that the Western diet . CK. You will find it very hard lose fat if you are acidic. red blood cells begin to die. RHN www. It has been said that our diet should be 80% alkaline and 20% acidic. your ability to burn fat is related to your body’s acid-alkaline balance. 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. all animal products (meat. and sea vegetables are some examples.TotalWellnessConsulting. green vegetables. Grasses. iron. we invite disease and “fatness” to grow rampant. A diet high in these foods can only result in an acidic body. Most grains and refined sugars are as well. The reason for this is that they are abundant in alkalizing minerals such as calcium. Therefore. Being alkaline means not being acidic. The best sources of alkalinity of all foods are greens. The most important bodily tissue – our blood – requires a slightly alkaline pH to operate perfectly.ca
. The body’s fat cells hold onto this acid as a protective mechanism since acid in the blood or vital organs can be lethal. For instance. coagulate. potassium. though. If we are too acidic. and high fat foods . A diet rich in green foods will not only help prevent the onset of disease but it will keep you thin. So What Foods Are Alkaline-Forming? Fruits and vegetables. However. Linus Pauling. Once the acid lessens. It’s simple – your body needs to keep the fat around to hold onto to the acid. most people have no idea what being alkaline means.is the exact opposite. 2-time Nobel Prize winner. dairy. 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.
Here are 4 strategies to help you alkalize your body for optimal fat loss (and health) results: 1. How to Alkalize Your Body? Eat for health and you will alkalize your body and lose weight. You should drink at least half your body weight (lbs) in ounces each day. artificial sweeteners. RHN
www. CK. However.TotalWellnessConsulting.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Minimize and avoid processed foods. 4.ca
. 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. 2. Breathe! Take a few minutes each day and focus on deep breathing. 3. My rule of thumb is to consume at least 1 green juice and/or salad each day.37
As you incorporate more green foods into your diet you will become more alkaline – displacing needless acid – and improving your fat loss efforts. Eat more fruits and vegetables and get plenty of greens. BPHE. Oxygen is alkalizing. Drink plenty of water. and nutritiondeficient drinks like coffee and sodas. their chance of staying thin is far better than someone who eats burgers and other garbage foods.
and energetic. 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. an overwhelming percentage of the North American population is acidic due to a diet high in refined sugars.TotalWellnessConsulting. the elephant. Hemoglobin is the oxygen-carrying molecule in our blood which binds iron to oxygen. Once we (or animals) consume greens. Cancers. Health. meat and dairy products. and in some berries. viruses.38
Why Green is King
Have you ever noticed that the biggest and strongest animals are herbivores? Moreover. The result – one of the most unhealthy populations on the planet. and bacteria all thrive in acidic environments. Quite the contrast to the feelings of fatigue and lethargy that arise from the consumption of refined. chlorophyll binds magnesium – one of the most deficient minerals in our diet. bad fats. cooked. It’s no wonder the blood is known as the “river of life”. the energy of the sun is directly inserted into your bloodstream. 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. But the true beauty arises when humans and animals consume chlorophyll via green plants. This energy is then used to produce carbohydrates through a process known as photosynthesis. without chlorophyll plants cannot thrive. Unfortunately. As a result.ca
. What’s amazing thing about chlorophyll is that it is the plant’s version of hemoglobin. Likewise. Instead of iron. and a stressful lifestyle. This is how the food chain begins. Immediately. they eat nothing more than green leaves. Without hemoglobin we die. grasses. we immediately benefit from the sun’s life-giving energy that is held in the bonds of the chlorophyll molecule. BPHE.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. healthy. and the giraffe are just a few examples of strong. CK. This is important because disease cannot thrive in alkaline environments. Green Equals Alkalinity = Energy. RHN
www. The sun’s rays are absorbed by the green plants’ pigment called chlorophyll (which gives plants their green colour). The gorilla. and animal-based foods. light. Fat Loss & More The other vital characteristic of all plants is that they are highly alkaline-forming in the body.
Greens Are Your Best Source of Protein Per gram. RHN
www. Do this and you’ll see what I’m talking about!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.39 How many wild animals do you know of that suffer from “human” diseases? None! Why is that? Well. But where do cows get their nourishment from? That’s right – grass! I hope you’re starting to see my point. BPHE. Humans drink their milk for its “apparent” rich calcium and protein content. just look at what we’re putting in our bodies and there’s your answer. It even has one of the longest lifespan averaging 69 years. My rule of thumb is to try to have one green salad and/or one green juice per day. and smartest mammals on the planet. How about cows. strongest. respectively! It’s no wonder that the strongest and biggest animals are subsist on grass and green leaves. 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. try this delicious green smoothie: Even if nothing else changed in your diet. It is by far one of the largest. greens provide way more protein than meat. CK. Spirulina. provides 60 grams of protein per 100 gram serving versus only 24 and 29 grams for ground beef and chicken. The alkalinity that greens provide helps the body age gracefully while maintaining a suitable level of health and vitality for survival (or life). Greens help life thrive. Why don’t we learn from what works in nature? Look at the elephant. So the take home message from this article is simple – EAT MORE GREENS! To get you started.ca
. you would notice a tremendous difference in how you look and feel by adding more greens to your diet. an amazing blue-green algae.TotalWellnessConsulting. 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.
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. especially in Canada. CK.ca
. that actually healthier for you. The fewer the better. and sugars negligible. if you need to buy packaged foods then be sure to first look at the list of ingredients. 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.40
The Food Label Fallacy
Well. I just got back in after appearing on Breakfast Television here in Toronto. It's just another reason to eat whole fresh foods.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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. 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 see any ingredients that seem suspicious they most likely are. One of the issues here is that certain products are given a "health check" approval (a Heart and Stroke Foundation campaign) while other products. 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. fat content low (and absent in trans-fats). 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. 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).TotalWellnessConsulting. As it turns out. RHN
www. are not! One of the comparisons I made was between two cans of tomatoes. What to look for? Well. BPHE.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. you want to choose a wider variety of fresh fruits and vegetables. RHN
www.41 In general though.TotalWellnessConsulting. CK.
Men typically develop heart disease 10-15 years earlier than women— consequently dying in their prime. A February 11 Reuters article demonstrates this finding.42
Heart Health Alert!
According to the Mayo Clinic (and every other authority for that matter). heart patients rarely change their diet. You’d think they would considering they just suffered a heart attack but apparently old habits die hard. the degree of these declines stopped after 1995 and may have actually headed upward— after the year 2000. influenza and pneumonia. Yunsheng Ma of the University of Massachusetts Medical School. the growth of fast food chains and larger portion sizes. And the link between obesity. stroke. Their 23-year analysis demonstrated three categories of decline: high level.ca
. researchers from the Mayo Clinic and University of British Columbia reported that of 515 people.000 men died of cardiovascular disease in 2004 and about one-fourth of all heart disease-related deaths occur in men. just over a million American men died. Surprisingly. It is little surprise that there has also been a corresponding rise in obesity and diabetes rates during this same time frame. conducted a follow-up study of 555 heart disease patients for a year. reduced physical education in schools and increased consumption of high-fructose corn syrup have massively contributed to the obesity explosion. kidney disease. diabetes. unintentional injuries. and heart disease has already been established through relationships such as Syndrome X. The American Heart Association revealed that over 410. The latest findings mark the first shift since the mid-1960s. any level. Of these deaths. Alzheimer's disease). Dr. He and his colleagues discovered that few met “recommendations for fruit. and average degree of CAD. which has now become an epidemic in North America. a recent study found clogged arteries in young adults.TotalWellnessConsulting. chronic obstructive pulmonary disease/COPD. RHN www. when a decline in heart disease began. 82% (425 persons) had “a degree of coronary artery atherosclerosis assessed at autopsy. 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. suicide. Yet. age 16 on up – suggesting heart disease doesn’t only affect men and women in their 50s and 60s. approximately 80% died of heart disease or one of the nine other leading causes of death among American men (cancer. ages 16-64. The introduction of computers and a more sedentary lifestyle. In the study. In fact. vegetable and fiber intake and were eating a ‘disturbing’ amount of trans fat. there has been an upswing in heart disease over the last 20 years. BPHE. diabetes. 35-65. CK.”
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. The Centers for Disease Control and Prevention (CDC) stated that in 2003.
their programs typically focused on exercise. regular exercise. and cooked plant fats. those that did. RHN
www. amount of trans fat consumed. Keeping Your Heart Healthy Regardless of your age. 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. you need to start making healthier lifestyle changes now. trans-fat.ca
.” • The average score was 30. researchers used the Alternate Healthy Eating Index (AHEI). • Have your cholesterol and blood pressure tested • Diabetics should keep blood sugar under control through proper nutrition. and ratio of white-to-red meat eaten. including “fruit and vegetable consumption. BPHE. CK.4% at five or more vegetable servings daily • Only 7. and positive lifestyle habits. • Maintain a healthy weight • Exercise at least 30 minutes every day .need help? Click here to try Fitter U. not nutrition.8—out of 80 • Only 12.TotalWellnessConsulting. a measurement of heart-healthy eating.43
According to the article.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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. • Minimize consumption of refined sugars.
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. And in the long run. the only effective method for accomplishing this negative energy balance for weight loss is through a combination of regular exercise and a more moderate consumption of food. Get more active and start with low intensity cardio exercise that specifically burns fat. Considering that 1 lb of fat is equal to 3500 calories.Part 1
Losing weight begins by eating healthier foods and exercising on a regular basis. non-obese restrained eaters.44
How to Lose Weight Learning From the Eating Behaviours of Overweight People . to lose 1 lb of fat would take about 1 week if you did nothing else but reduce you caloric intake by about 15%. 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.
Compromised Fat Burning Ability
According to researchers from the International Journal of Obesity. losing weight has been “dummied-down” to creating a negative energy balance. BPHE. if not through increased physical activity. A lot of the research is inconclusive and some conflicting. Walking for at least 30 minutes every day is a great start.ca
. This also appears to be characteristic of formerly obese subjects and. notably. Follow the Fat Burning Remedies for weight loss solutions to each issue. their fascination has not been easy to translate into concrete conclusions due to the complexity of eating behaviours. It has been proposed that obesity is an adaptive response to a high-fat diet. but what follows are some of the more clear cut conclusions regarding eating behaviours that lead to weight. weight loss. CK. with the necessary equilibration of fat intake and oxidation (fat burning) being achieved through expansion of fat stores.TotalWellnessConsulting.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
Fat Burning Remedies: 1. However. researchers have been fascinated by the precise eating habits of overweight and obese people. as you can imagine. For decades. This indicates that the body of an overweight individual (for whatever reason) is less able to burn fat as more fat is consumed. and other confounding variables. meaning that you need to consume fewer calories than you expend. RHN www. In general.
Suppl. International Journal of Obesity 17. RHN
www. substrate balances and body fat in subjects with a predisposition to obesity. Lipase specifically digests and breaks down fat in the body and helps prevent healthy fats from being unused.ca
. 3. Diet composition. Use a fat-specific digestive enzyme such as lipase before eating.
References: Astrup. S32S36. CK. BPHE. the more you boost your fat burning metabolism. A. 3.TotalWellnessConsulting. (1993).
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Resistance training is equally important since the more lean muscle you develop. Resistance train using your bodyweight or weights 3-4 times per week.45
inversely related to the size of the preloads in subjects scoring low on the Restraint Scale. “I’ve blown it already. we talked about one of the predispositions to being overweight .TotalWellnessConsulting.46
How to Lose Weight Learning From the Eating Behaviours of Overweight People . the presence
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. we're going to look at a specific eating behaviour that has led many people (especially those who diet) to pack on excess pounds. BPHE. 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.
Restrained Eaters Eat More
In 1972. so I might as well eat!” Many factors other than food preloads have been shown to precipitate overeating in restrained eaters. CK. a researcher from Psychology Today suggested that the obese-normal differences in eating behaviour could be due to greater hunger experienced by obese individuals. or two glasses of a milkshake. This paradoxical behaviour apparently occurs when the perceived intake of energy is sufficient to cause normally restrained eaters to suspend their self-imposed restraint. While actual intake of ice-cream was.having a faulty fat burning engine. and then asked to consume ice-cream ad libitum as part of a ‘taste’test. This was demonstrated through a fascinating experiment whereby subjects were given “preloads” (a premeal) of zero. thereby releasing an underlying desire to eat. one. as expected. Today.ca
. compared with the same preload identified as low in energy. 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. 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.Part 2
In part 1. Follow the Fat Burning Remedies at the end to make sure you don't fall into the same trap. RHN
www. The pattern of thinking identified with such behaviour has been characterized as. and short-term weight fluctuation. such as emotional events (including anxiety). One of the crucial but initially surprising behavioural findings and correlates of restraint was a tendency to exhibit ‘disinhibited’ eating.
Mendelson. Angel. Choose foods that are “nutrient-dense” not “energy-dense”. C. (1975). Restrained and unrestrained eating.TotalWellnessConsulting. remains suggestive. Anderson. C. CK. These include fresh fruits and vegetables.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 423430 [A. Lau. Fat Burning Remedies: 1. The paradox is that we live in a weight-obsessed culture and environment where slimness is promoted as the ideal of beauty. and perhaps longer. especially tendency for disinhibited eating. self-control and success while.
References: Herman.term failure of losing weight. (1996). Since you’ll be supplying your body with the minerals and nutrients it needs. the sight and smell of well-liked foods. Mela. It’s no wonder that more than 60% of the North American population is overweight. BPHE. Journal of Personality 43. London: John Libbey & Co. and even the anticipation of a forthcoming high food intake.47 of other people overeating. In relation to the development or maintenance of obesity. D. editors]. at the same time. 647-660. D. and suggest potential causal links between restraint and compulsive eating. Stop dieting! Severely restricting your caloric intake and depriving yourself can only lead to further weight gain. pp. your body will no longer crave “non-foods” as it did before. & Mack. In Progress in Obesity Research 7. healthy fats. RHN
. Leiter and R. Assessing the dietary implications of macronutrient substitutes. D. L. P. energy-dense foods and opportunities to eat are ubiquitous. These findings confirm a major influence of cognition on short-term food intake. and sprouted seeds and grains. Bouchard. H. not weight loss! 2. the role of restrained eating and related behaviours. J.
TotalWellnessConsulting. Avoid cooked and rancid fats and oil.48
How to Lose Weight Learning From the Eating Behaviours of Overweight People . choose natural living foods. which makes them addictive and hard to put down. the palatability (taste) of “energy-dense” (high calorie) foods may not be of concern solely because of their inherent nutritional composition.. cacao.ca
. 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. For many people.. olives. durian. Palatability is commonly invoked as an explanation of overeating leading to obesity. through which a liking for fat-associated sensory qualities is acquired by experience. Fat Burning Remedies: 1. RHN
www. and that analysis suggests that postconsumption. and overeating of these or other foods. loss of dietary control.
Palatability. BPHE. 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. unfortunately many of these “traditional” yummy foods are fairly high in fat (and not the good kind). although the fundamental cause of high fat preferences and intakes in obesity remains somewhat obscure. dietary fat (specifically cooked and rancid fats) are linked to weight gain. right? Well. “psychobiological” effects of fats may contribute to an associative conditioning process. now onto the third eating behaviour that may lead to weight gain. Present knowledge is consistent with the view that preferences for. and consumption of. High-Fat Foods and Weight Gain
It makes sense that we would want to eat foods that taste better. Instead. Transition to eating
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. The basis for fat preferences in general was recently reviewed in the journal Progress in Obesity Research. Foods such as walnuts. 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. coconut. but because such foods may present a particularly potent stimulus for the breakdown of restraint.Part 3
Ok. cashews. CK.
Assessing the dietary implications of macronutrient substitutes. Simply. creates ideal nutritional and psychological conditions for excessive food intakes leading to weight gain and perhaps obesity. Mendelson. the physiological effects of energy-dense. H. RHN
www. high-fat foods. when combined with a heightened responsiveness to such foods. Anderson. CK. 423430 [A. or given a tendency for uninhibited eating. Lau. London: John Libbey & Co. In Progress in Obesity Research 7. D.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. follow the fat burning remedies recommended in this article and your weight loss efforts will be rewarded!
References: Mela. pp. Bouchard. Nonetheless. D. Leiter and R.TotalWellnessConsulting. now that you understand some of the eating mechanism for gaining weight you have the power to change. L. (1996).49 more living foods and watch your cravings for addictive foods vanish into thin air! Conclusion By any mechanism. BPHE. C.ca
. J. editors]. Angel.
your blood (the most important tissue) requires a slightly alkaline pH between 7. you can get a pretty good idea of your body’s general acid-alkaline state. Also. Saliva testing is easy and inexpensive. and vital organs to compensate and buffer the excess acid. CK. most likely you are. which means that your body may be dumping alkaline minerals from your muscles. It usually costs between $10 and $15. RHN
www. It is more accurate than saliva testing but should still be used as a general guideline of your body’s overall acid-alkaline status. here are some simple methods for helping you quantify whether your body is too acidic or whether is has just the pH balance. Ideally.4 as it is naturally slightly more acidic than the blood. by keeping a log over time.0 and 7.45. In other words. If your pH routinely tests acidic then you’re body is most likely consistently acidic. Try not to let it touch your tongue. Simply but some pH paper (litmus paper). BPHE.ca
. lips. and greater energy. Remember. fat loss. or gums.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. your saliva pH should be between 7. To test your urine. our body’s ability to maintain an appropriate acid-alkaline balance for optimal health. place a 2-inch strip of litmus paper in your urine stream
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Immediately check the strip’s color against the color scale on the back of the roll. which comes in a small roll and is available at most health food or drug stores. But how do you know what your body’s pH level currently is? How do you know if you’re too acidic? Well. Urine Testing Urine testing also uses pH paper. it can provide a broad picture of your overall state of acid-alkaline balance.35 – 7. bones. whether you like it or not – simply based on our crazy diet and hectic lifestyle. Saliva Testing Saliva testing gives a general range of the saliva’s pH and should be used only as a rough guide. The best time to test your saliva is first thing in the morning before eating or drinking anything. Nonetheless. Simply tear off a 1-2 inch strip of the litmus paper and place it under your tongue in some saliva. Over time.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Ideally. If you find that your blood is too acidic then you’ll most likely also have any number of symptoms including fatigue. your urine should be slightly more acidic than the blood. For best accuracy you can have a look at your living blood through a process called “Live Cell Microscopy”.51 or collect some of your urine in a paper cup and dip one side of the paper strip into it. CK. and drinking lemon water. Not to mention reading my book. deep breathing. frequent colds or illness. These are 2 of the most convenient and common pH testing methods. Keep a log of your results over time for best accuracy of your body’s pH state. RHN
www. Eating for Energy. 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. being overweight. your urine’s pH should be around 6. exercising.ca
. you should test your urine first thing in the morning. As with saliva testing.8. Similarly to the saliva. lethargy. BPHE.TotalWellnessConsulting.
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). we place a tremendous stress on our 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. Some experts believe that cleansing the blood through alkalizing green juices and other cleansing protocols can help. Denial
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.52
Why You Are Addicted to Certain Foods
Like with any drug you can become addicted to certain foods. In the case of a drug addiction the cause is usually due to the specific receptors for that drug not being “filled”. RHN
www. The 3 Main Causes of Food Addiction 1. BPHE. 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. Cravings often go hand-in-hand with allergies. This causes the feeling of withdrawal and the urge for more of the drug. CK. Obsession with a particular food 2. We are often allergic (or sensitive) to the precise foods we crave. By consistently eating the foods we most crave. Over time. Over-consumption of a particular food 2. 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. This is not a good thing for overtime these foods end up becoming a source of unneeded stress in our body. Too frequently consumed 3. Negative consequences upon eating it 3. The 4 Signs of a Food Addiction 1.TotalWellnessConsulting.ca
. Lack of control when around that food 4. In the case of food addiction it is a little bit different. We are often allergic to our most desired foods because each time the craving is satisfied there is a dampening of the immune system.
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. Because of this constant bombardment I had developed an allergic terrain which manifested eczema. pasta. Furthermore. RHN
www. and eating more raw vegetables and fruit. I know longer have to wear gloves over my hands to hide what used to be terrible eczema. Nowadays. and my asthma (which was out of control when I was young) is now almost undetectable. BPHE. Start today!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. environmental allergies. and eventually an autoimmune condition called alopecia where the immune system attacks the body’s hair follicles. The key is to identify which foods you most crave and avoid or minimize their consumption. cereals. Improving your digestion is also absolutely paramount. I craved these foods (and still do to some degree) and ate them incessantly. rebalancing my intestinal flora.53 In my case. 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. and dairy. CK. 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!). since I’ve radically altered my diet and have more or less removed wheat and dairy.TotalWellnessConsulting. The results have been outstanding.ca
. Unfortunately. This can be very difficult for most people so I usually suggest to begin by eating more raw whole foods. I was brought up on breads. My triumphs are not miraculous but rather simple commitments to improving my digestion. 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. after years of abusing my body with these “drugs” my immune system had had enough. asthma.
BPHE. and expel toxic wastes that make us feel and look even worse. CK. nutrient void. it is futile to further acidify your body if you want to lose weight. As this vicious cycle continues not only do we feed these toxin-producing microorganisms but we also intake huge amounts of calorie-rich. and the acidity that it creates. pastas. Because these critters feed on sugar. If the liver is not functioning properly then its ability to metabolize sugar and fats will also be compromised. an excess intake of calories through sugar obviously leads to weight gain (considering everything else remains equal). Toxins. Similarly. The Liver. Hidden Sources of Sugar While we typically eat a lot of sugar in the form of desserts and sugary beverages.TotalWellnessConsulting. Excessive sugar consumption throws the body’s pH levels out of balance making it harder for us to lose weight and maintain good health. and so forth. these pathogens feed on the sugar. provides an internal environment that is ripe for the overgrowth of dangerous yeasts. if your liver becomes stressed and compromised as a result of having to filter tons of toxins floating through your blood. the toxins they expel create more acid in our blood and pose added stress on our liver. Since excess acid in the blood will eventually be stored in fat cells. We end up feeding these microorganisms and fuel their growth and place further toxic acid into our body. our body begins to crave more sugar in the form of sweets. In turn.ca
. Over time. This is because the liver is not only the body’s major filter but it also regulates sugar and fat metabolism. and Weight Loss The other aspect of sugar that prevents weight loss is the fact that as we fuel more and more microorganisms. Elevated blood sugar and blood lipid levels are usually the result. then it can more readily be metabolized. sugar-laden foods. RHN
www. 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. The sugar.ultimately making it much harder to lose weight and maintain optimal health.
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Want to Lose Weight? STOP Eating Sugar!
Sugar may taste sweet but its health effects are anything but. your weight loss attempts will be in vain. Only once you rid your body of excess acid and restore its proper pH balance will you be able to shed excess fat. breads. and bacteria . If fat isn’t needed to store acid. multiply. fungi. Acid.
• Most table salts contain sugar. Greens are one of the best sources of alkalinity and help rid your body of excess acid produced by sugar consumption. sugar is most often the first ingredients in these foods.55 • Corn syrup and molasses are often used in restaurants to prevent shrinkage of hamburgers. In fact. So as you can see we are bombarded by sugar. The choice is yours but if you want to lose weight then you need to make the right choice. BPHE. RHN
www. • Sugar is added to many mixes and roasted nuts. • Condiments such as ketchup.ca
.TotalWellnessConsulting. • Most breads. especially greens. and relish are heavy sources of sugar. mustard. You’re much better off eating natural sugar from fruit then chemically altered and manufactured refined sugar that you can buy from a store.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. Opt for more fresh vegetables and fruit. • Canned fish are often glazed with sugar. and cereals contain added sugar of some sort. The key is move away from packaged and processed foods and move towards fresh whole foods. pastas.
cataracts. or the ever-present high-fructose corn syrup. At same time. This means that sugar consumption throws off your pH balance so that your blood and other important become more acidic. and many other degenerative diseases. The major concern is that sugar provides no real nutritional value. osteoporosis. It is known to compromise the immune system response for between 4-6 hours.56
. The more acidic your body becomes. white granular table sugar that we’re all to familiar with. the greater the likelihood for disease to flourish. and compromises the health of our vital organs. Many of these chemicals. Refined sugar is one of the worst poisons you can put into your body. Sugar is used as an additive in foods ranging from meat to ketchup to salt. including bleaches and deodorizes. RHN
www. dextrose. Sugar. sucrose. especially in its refined state. More than 60 chemicals are used in the processing of natural sugarcane’s thick beige stalks into the fine. the naturally occurring minerals and vitamins in the sugarcane plant are completely removed. BPHE. arthritis. it is highly acid-forming.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. One such mineral is chromium.TotalWellnessConsulting. then here a couple of strategies that will help you from joining the “dark side”:
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. the majority of our sugar intake comes from hidden and unexpected sources such as processed and packaged foods.. The manner in which sugar is processed exacerbates the problem. This is one of the reasons why refined sugar causes a rapid spike and then crash in blood sugar levels. In fact.. It’s no wonder that research has linked sugar consumption to cancer. It suppresses the immune system. First and foremost. diabetes. lowering the body’s natural defenses and making less capable of fighting harmful pathogens. disrupts normal mineral relationships. CK. while wreaking havoc on our blood sugar levels (promoting diabetes and weight gain) and leading to excess caloric consumption. The fact chromium is not present in refined sugar poses a problem for sugar uptake and metabolism. are still present in the product. which imposes further stress on the body’s energy metabolism regulation. Chromium is a critical player in the body’s ability to uptake sugar from the blood and into the cells. hormonal disruptions. In packaged foods sugar can take the form of glucose. obesity. If you’re a big sweet tooth and constantly seeking your next fix. And it’s not just the refined table sugar that is the problem. has many detrimental effects on the body.
TotalWellnessConsulting. This is accomplished through plenty of green juices. honey. Agave is probably best since it is a much lower glycemic index option. Many times we have cravings for unnecessary reasons such as being bored. or maple syrup if you must sweeten your foods. RHN
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Chromium is a mineral that is often lacking in our foods (because everything is so refined). Since we often crave what is in our blood. • Supplement with chromium. This natural herb/berry helps restore normal blood sugar levels and can help reduce the need for sugar.57 • Use natural sweeteners such as agave. you purify your blood. salads. it is necessary to cleanse the blood of excess sugar and acidic compounds. • When you get a sugar craving drink a big glass of water. BPHE. • Alkalize your body through lemon water and green juices. which is favourable for maintaining normal blood sugar levels. • Eat schizandra berries or take a schizandra supplement.ca
. Drinking a tall glass of water can help curb this urge and prevent you from making the choices that you will later regret. CK. As you alkalize your body. Supplementing with 200 mcg/day of chromium can be immensely powerful at restoring normal blood sugar levels and ensuring proper sugar metabolism. and drinking lemon water.
mouth and throat dry.ca
. and chloride are all "perspired" away in hot conditions.especially in hot conditions. the more calories you burn during your day. the more sweat you lose. That's why your skin is salty when it's sweaty. If your lips are chapped. As a base. Normally. Hydration Help With exercise in the heat comes a substantial amount of sweat. potassium. Generally. or even a slight headache. the more electrolytes (and water) you also lose. the more water you need to drink.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. RHN
www. So if you weigh 150 lbs. then you should be drinking at least 75 oz of water per day. CK. 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. BPHE.TotalWellnessConsulting.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. If the weather is hot then you'll also benefit from drinking ice cold water for this will help lower your body temperature. then these are also signs that you haven't had enough water. So it's also important to replenish these lost electrolytes. This is your body's way of keeping you cool. If you're active then that number will obviously go up. A good rule of thumb is that if you're thirsty then it's too late . However. Electrolytes such as sodium. you should be drinking half your weight in ounces. 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 . If you're exercising outside then you want to ensure that you are rehydrating yourself with water at least every 15-20 minutes.your body is already slightly dehydrated.
BPHE. 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. CK.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. colas. processed and fast foods. then your body is forced to send out its “limited” digestive enzymes to do the work. Eventhough you don’t have to eat as much food when you eat living raw foods. etc…) that your body will constantly seek new foods simply because it’s trying to meet its mineral quota. It’s also quite funny that we’re the only species that struggles with obesity and a contrasting weight obsessed culture. you actually consume less food. a raw avocado will digest itself inside the body because it contains the enzyme lipase – which breaks down fat.ca
. Here’s why… Reason #2 – Raw Foods Contain Food Enzymes Natural living foods are unique because they contain enzymes. 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. Since your body is receiving more minerals. 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. But here’s the irony. So let’s have a quick look at how eating more raw foods can help you lose weight (and keep you amazingly healthy). For instance. unrecognizable. However. which facilitate their host’s (the food) digestion. and phytonutrients than it’s used to. vitamins. RHN www. if you cook this avocado. Your body’s precious digestive enzymes need not worry. and more easily stored as fat! Reason #3 – Raw Foods are Water-Rich
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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. Furthermore. you can still get away with eating more food without packing on the pounds.TotalWellnessConsulting. It’s by eating nutrient-void foods (ie. 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.
The calmness and tranquility.60
Because raw foods are not cooked. You Need to Feel it to Believe it! I could write all day about the benefits of eating more raw living foods. 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. they become dehydrated as their water is “burned” away. and watch your body melt the fat away and return to its ideal weight!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca
. This is important since water is needed to flush away toxins and “garbage” from within the body. Just watch the energy you will feel. their incredible water content is left intact. CK. The clarity of mind. Oh yeah. When foods are cooked.TotalWellnessConsulting. It is also an essential component for anyone trying to lose weight. As a result. RHN
www. The more water you drink. BPHE. the body is forced to work harder and use its own water to digest the food. the less hungry you become. But the only way to ultimately understand the power of eating natural fresh foods is simply to do it.
are able to inhibit cell proliferation. 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. beta-carotene. red raspberry. a 2006 study in the Journal of Agricultural and Food Chemistry showed that blackberry.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.ca
. and phenolic acids. and strawberry extracts inhibit the growth of human oral. BPHE. cranberry. and E and folic acid. the journal Nutrition and Cancer published a 6-month cancer-preventive pilot study that was conducted by administering 32g or 45g (female and male. breast. alpha-carotene. and induce apoptosis (programmed cell death) in cancer cells with little or no negative effects in normal cells. a rapidly increasing and extremely deadly form of cancer. They are all more or less different types of antioxidants. At the time of the publication. Berries contain high levels of a diverse range of phytochemicals. That berries exhibit potent antioxidative properties is widely accepted. colon. calcium and selenium. black raspberry. interim ﬁndings from 10 patients with BE supported the ﬁnding that daily consumption of BRB promoted reductions in two markers of oxidative stress. RHN
www. BE’s importance lies in the fact that it confers a 30-40-fold increased risk for the development of esophageal adenocarcinoma. respectively) of freeze dried black raspberry powder (BRB) to patients with Barrett’s esophagus (BE). 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. ﬂavonols. and phenolic molecules such as anthocyanins. What has also been feverishly investigated is the effects of berries on the body.TotalWellnessConsulting. These traits make berries an awesome addition to any health-minded diet. but their biological properties extend beyond antioxidation. modulate cell cycle arrest. proanthocyanidins. phytosterols such as beta-sitosterol and stigmasterol. So it goes without saying that berries are a blessing. As a rule of thumb. In fact. C. In 2006. blueberry. ellagitannins. triterpene esters. and prostate cancer cells. berries also exhibit anti-inﬂammatory properties. and lutein. If you’re not familiar with the majority of these compounds then don’t worry. CK. most of which are phenolic molecules. For example. a pre-cancerous esophageal condition. Some of the known cancer-preventive agents present in berries include vitamins A.
soaked (optional) 4 tbsp shredded dried coconut 1 cup rice or nut milk of choice *Combine berries in a bowl.ca
.TotalWellnessConsulting. The key is to incorporate a wide variety of different colours in order to benefit from all their respective antioxidant properties. and top with milk. Here’s a berry-licious recipe to get your taste buds started: Berry Fusion Breakfast ½ cup each of blueberries. or enjoy them on their own. raspberries. strawberries.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. blackberries ¼ cup goji berries. sprinkle coconut overtop. BPHE. ENJOY! Get more great recipes here. CK. Add berries to your smoothies.62 antioxidants. RHN
www. to your morning cereal and salads.
but primarily only if fish oil is the omega-3 source (more in just few lines). Research shows that flaxseed oil is poorly converted to EPA and that it provides absolutely no DHA. One got ALA (alpha linolenic acid from flax) and the other two with a supplemental form of EPA.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Flaxseed oil is a wonderful healing oil but it is not a source of EPA.500mg for 3 weeks in a supplement. for immune function and more.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. They were divided into 3 groups. which. Having said.TotalWellnessConsulting. 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.flaxseed should never be used for its EPA producing ability. CK. 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. We need EPA and DHA to protect our heart. for healthy brain and eye development. They all had normal cholesterol and were asked to eat olive oil as their oil source. Neither the ALA nor EPA group showed significant increases in DHA. Why? It all boils down to two important compounds known as EPA and DHA. BPHE. Why Not Just Eat Flax? For decades a debates have been fought about whether flaxseed oil could provide adequate levels of EPA. One study published in the American Journal of Clinical Nutrition evaluated 45 healthy men and post-menopausal women (18 to 65). arthritis. prevention and treatment of skin diseases. Omega-3 fatty acids are ultimately broken down into these two fatty acid derivatives . means that we should also supplement with DHA.ca
. Each was given 750mg for 3 weeks and then 1. 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. RHN www. eh! Well the truth of the matter is that fish oil offers you a much better omega-3 “bang for your buck”. 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. The verdict .
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. the point still remains that DHA is essential for the proper functioning of the brain. Ideally.TotalWellnessConsulting. we are looking for the creation of prostaglandins 1 and 3 which are fastacting anti-inflammatory hormone-like molecules. 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. RHN www. besides the fact that these artificially-enhanced foods provide no nutritional value whatsoever. It is essential for smart babies too.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. Well. vegans. BPHE.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca
. stops the conversion of ALA to EPA. if not working properly. and DHA. CK. This enzyme called the Delta-6-desaturase. B6. and for the development of the nervous system and visual abilities. DHA research has also shown it reduces the risk of heart disease. and DHA is one of the crucial structural fatty acids in both the brain and the retina. and raw foods dieters are also at risk of insufficient DHA unless they supplement with DHA. Many vegetarians. The Flax Council of Canada states that flaxseed has a limited conversion to EPA in healthy people of up to only 8%! However. The human brain is about 60% fat. new sophisticated studies are showing that this is even rare.
Studies have also shown that North American babies have much lower levels of DHA than babies born in Asian countries.TotalWellnessConsulting. BPHE. CK. DHA plays a role in our babies IQ. RHN
. 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. 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.
which are well-known for their omega-3 fatty acids. Iron is the most common mineral deficiency in the world. dividing itself three times a day! Therefore. For starters. Spirulina is a blue-green algae. Since spirulina contains high iron concentrations its bioavailability has been tested in comparison to ferrous sulfate which is the typical iron supplement.ca
.TotalWellnessConsulting. These fish are then eaten by larger ones. CK. or B12 from just tell them you’re eating an incredible blue-green powder called spirulina. iron. spirulina presents a fast reproduction rate. Spirulina has unparalleled health benefits (explained later) and is an incredibly sustainable food source. Spirulina usually grows in waters of lakes naturally alkaline localized in arid zones. It’s called spirulina and it is one of the most incredible foods our planet has to offer. like spirulina. One such comparison was revealed in the journal Nutrition Research. according the journal Human Nature. the spirulina presents some advantages in relation to other algae and seaweeds such as presenting no problems with digestion and no toxicity to humans. RHN
www. vitamins (vitamin A. owe their “omega-3 fame” to the consumption algaes such as spirulina.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. 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. Cold water fish. Spirulina – the omega-3 food choice for vegans! Now let’s get to the good stuff. are athe original source of omega-3 fatty acids. Algaes are what small. and then eventually by humans. spirulina is the probably the highest vegetarian protein source consisting of 60-70% protein! It is also rich in chlorophyll and carotenoids. especially) and tons of important minerals from deep in the seabed. even if indirectly. Here are some more incredible nutritional characteristics of spirulina. For instance. An important note (especially for vegetarians and vegans) is that spirulina is a terrific source of vitamin B12 and iron.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. If you’re a vegan and looking for an alternative to fish then spirulina is what you want. Furthermore. This can’t be said for other seaweeds such as Chlorella. bottomfeeding fish consume. 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. This is because algaes.
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
2008.TotalWellnessConsulting. catabolism. A. Therefore.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. reducing the efficacy of strength workouts for strength and/or development of lean body mass. glycogen).ca
. the current study demonstrates that resistance exercise in a dehydrated state attenuates the resistance exercise-induced increases in testosterone. cortisol became elevated during the dehydrated state. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism. Subsequently. leading to a rise in blood sugar.
Reference: Judelson. Again. 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. BPHE. Since. and metabolism. RHN
www. et al. 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. Remember. cortisol breaks down carboydrate reserves (ie. this study also found that there was a rise in insulin (to remove the excess glucose from the blood). July 10. Not a good thing if you want to preserve your lean body mass. However.71 from a decreased blood plasma volume. as well as 150 ml of water every 15-20 minutes during your workout. 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”. and don’t forget to drink plenty of water and a post-exercise recovery drink or smoothie after you’re finished working out. This rise in insulin (an anabolic hormone) is known to inhibit fat breakdown. In Conclusion The results of this new and novel research indicate that dehydration produces a less beneficial post-exercise hormonal milieu by increasing catabolism (break down) and potentially decreasing anabolism (build up). therefore. Journal of Applied Physiology. be sure to drink 500ml to 1 liter of water 1-2 hours before your workouts. Oh. CK. there was also a significant rise in blood glucose.
2. Choose Lower Glycemic Index (GI) Foods Foods that have a lower GI do not cause you to go through the "blood sugar roller-coaster". But NOW. RHN
www.. and drinking living water. green salads deep breathing. When your body is acidic. alkaline environment within your body. You cannot overcome a sugar craving if your body is acidic. CK. As a result. and crave. only 100 years ago. your mood and energy will be more stable.the white devil! How many millions of people are addicted to. and you won't have those insatiable sugar cravings. you must create a more oxygen rich. Alkalize Your Body This first step is a MUST. the proliferation of unfriendly bacteria. If you fail to alkalize your body.. In fact. you avoid these unwanted peaks and troughs in your blood sugar levels.ca
. no other measure will make much difference! Alkalizing tips: lemon water in the morning. 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. green juices.TotalWellnessConsulting. So in order to fend off these fungi and yeasts.. yeast. When your body is alkaline. sugar? It's crazy! The amount of refined sugar that we eat in North America is ridiculous.. wheatgrass or barley grass. BPHE. only to crash later on. The result is that you end up seeking more sugar! So by choosing foods that have lower a GI. You know the ride I'm talking about where you eat something sweet and feel great for a few minutes.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.sugar equals acid.72
Top 3 Ways to Curb Your Sugar Craving
Sugar. and fungus within your digestive tract make you crave more sugars. the average sugar consumption was 5 lbs/person/year. This occurs because these microorganism feed off your sugars! And remember. these little critters cannot thrive.
Refined sugar is truly one of the most evil man-made poisons.TotalWellnessConsulting. CK. amaranth. green vegetables. lentils. Do I even need to explain this point. BPHE. it goes through a very similar refining process as heroin! Sugar is heroin?? For some people. avocados. chic peas. and berries. It's that simple. Choose natural alternatives such as low GI fruit or a low GI sweetener such as agave nectar. it just might be! To have fewer sugar cravings. quinoa. millet. 3. STOP EATING REFINED SUGAR! This is the most obvious one of all.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. pears. RHN
www. In fact.73 Examples of low GI foods include: apples. you must stop eating sugar.ca
and other conditions. viruses. Don't kill the "bugs".TotalWellnessConsulting. candida albicans) in the digestive tract. With less oxygen comes less energy. So here are 3 signs that you (or someone you know) are too acidic: 1. if you are too acidic these microorganisms literally "switch on" and become harmful to your body. If your body is too acidic. and yeast (ie. and energetic life. remedy your internal environment through alkalinity.74
3 Signs That Your Body is Too Acidic
Living with a body that is too acidic is not a good thing . RHN
www. Fatigue sets in and you feel like staying in bed all day! 2. Stop polluting your body with acid!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. molds. Cravings for Sugar Having an acidic body promotes the proliferation of fungus. healthy. BPHE. These undesirable critters feed on sugars. Frequent Colds and Infections Your internal environment is host to trillions of microorganisms. CK. Therefore.ca
.especially if you want to live a long. we simply provide them an environment which they'll thoroughly enjoy! When your body is acidic. which under ideal alkaline situations. the greater will be your cravings for sugar in order to satisfy "their" hunger. then the oxygen delivery to your cells is compromised. 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. However. Said otherwise. the more of these yeasts that inhabit your digestive tract. we don't contract bugs. these bugs can lead to the occurrence of colds. are not harmful to you. 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.
The intensity of this movement along with the sound creates instant energy within my body. confidence.. My day starts bright and early at 6:30am and to be honest some days I don't feel as energized as others. • I start by visualizing exactly what I want to create in my life. 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.. Finally. and what I love about my life. BPHE. Upbeat Physiology. I finish with my all-time favourite energizing power move . and Power Moves My great mentor.the fist pump with a big "YES!". CK.it's impossible to feel sad when you're smiling! Next. always says that emotion is caused by motion. Tony Robbins. Although I give numerous of tips and strategies on building more energy in my book. 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. come my power moves! Standing in a position of absolute certainty. and joy I raise my right hand above my right shoulder and whip it down across my body with a big "Shhhhh" sound.ca
. The beauty is that I can repeat
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. When I was first introduced to this I immediately realized that a huge amount of our energy comes from our psychology. what I'm grateful for.TotalWellnessConsulting. My 3 Energy Secrets: Visualization. which in turn is shaped by our physiology (or how we use our body).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. I do all of this for about 3 minutes with a huge smile on my face . RHN
www. This was a big trigger for me back in my soccer days and it for me it stimulates my body to the fullest. especially when I'm not feeling all that bubbly. I'd like to share with you 3 of my personal strategies that get me energized. 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 repeat this about 3 times and then relish in the vibes of energy.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK.TotalWellnessConsulting.ca
.76 my power moves at any point during my day when I need to be in a more resourceful and energetic state. RHN
.7 times more common in women than men. the Thyroid Foundation of Canada estimates that thyroid disorders affect one in twenty Canadians and that most thyroid disorders are 5 . BPHE. brussel sprouts. let's look at some of the factors leading to low thyroid function. 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. cold intolerance. and peanuts. High consumption of goitrogens Goitrogens are foods that suppress thyroid function. 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. kale) and others such as soy. cauliflower.77
Diet for Underactive Thyroid
Underactive thyroid (or hypothyroidism) is a common concern in Western culture. Symptoms of an underactive thyroid include: weight gain. Adrenal fatigue Since the adrenal gland's stress hormones have the same amino acid base as the thyroid hormone (tyrosine). The irony is that these same foods also inhibit the growth of cancer . 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.go figure! Mercury toxicity Mercury attaches to the thyroid hormone receptors and thus block thyroid hormone utilization. millet. They include most of the members of the brassica family (ie. pine nuts.ca
. cabbage. lethargy. depression. broccoli. RHN www. constipation. and dry skin.TotalWellnessConsulting.amongst others.. CK. Recently. adrenal fatigue may shunt away tyrosine from thyroid hormone production into stress hormone synthesis. menstrual irregularities. In fact.
excessive animal fats. BPHE.
• • • •
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Avoid goitrogenic foods (see above) or at least lightly cook them as this seems to disable their goitrogenic properties.) since any additional stress on the liver will compromise thyroid function even further. CK. another essential mineral for proper thyroid function..an incredible source of iodine Eat 1-2 brasil nuts each day . coffee. Eat plenty of fruits and vegetables Eat plenty of sea vegetables . RHN
www. etc.TotalWellnessConsulting. non-foods.78
Avoid dietary stressors (food additives.ca
.they are the highest food source of selenium..
. The crops were grown on the same or similar soil on adjacent fields at the same time and so experienced the same weather conditions. After harvest. BPHE. In the case of the organically grown vegetables. 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. the third method comprised a combination of a high input of nutrients through mineral fertilisers and pesticides as legally allowed (conventional growing method). Finally.79
Natural Organic Foods Less Healthy Than NonOrganic Foods?
Natural organic foods have become incredibly popular over the last 10 years or so. mature peas. The second method involved applying a low input of nutrients using animal manure. 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. 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. Once again. combined with use of pesticides. as much as allowed by regulation. published in the Journal of the Science of Food and Agriculture. All were harvested and treated at the same time. the results showed there was no difference in retention of the elements regardless of how the crops were grown. RHN
www. The study looked at the crops of common foods such as carrots.TotalWellnessConsulting. animals were fed a diet consisting of crops grown using three different cultivation methods in two seasons. 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). CK. all were grown on established organic soil.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. kale. a new study showed that they are not! In this first ever study looking at retention of minerals and trace elements. apples and potatoes.
conventional food" papers concluded that organic crops appear to be higher in vitamin C. Roughly 59% of studies have shown that vitamin C (ascorbic acid) is higher in organically grown fruits and vegetables. Instead. for humans. iron and chromium). and resveratrol in red wine) (Heaton. these compounds develop out of the plant's need to defend itself from natural stressors. crop genotypes. For instance. Importantly. but the protein quality is greater in organically-grown foods. Many variables come into play such as soil. But there have been hundreds of studies on organic foods and the results are anything but conclusive. heart disease. and iron are greater in conventionally grown foods. BPHE. there have been some dominant trends in the literature regarding the nutrient quality of natural organic foods. They are the following: • Protein content is usually higher in conventional foods (due to higher nitrogen input from non-organic fertilizers).80 Yuri's Rebuttle Although this study shows us some interesting findings. and phytonutrients (lycopene in tomatoes. polyphenols in potatoes. One of the speculated reasons is that under natural stressors. It is important to note that the study excluded many trials that.TotalWellnessConsulting. magnesium. zinc. Pretty cool! Other vitamins show little difference between either growing method. RHN
www. a large review of some 400 previous "organic vs. 2001). weather.ca
. As with vitamin C. Studies consistently show that the levels of defense-related "secondary metabolites" (or phytonutrients) are also higher in organic foods. and many other degenerative diseases!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. magnesium. flavonols in apples. and much more. roughly 80% of studies have concluded that organically-grown foods have equal or higher amounts of these essential minerals. The current study did a fairly good job at controlling for these factors. according to the author’s criteria. Dominant Trends in Nutrient Quality of Natural Organic Foods Nonetheless. CK. these phytonutrients are the real disease-fighting compounds that are now helping us prevent cancer. plants will produce more vitamin C as a defense-mechanism. some essential minerals (calcium. Less than 20% of studies have shown that important minerals like calcium. failed to compare the two types of produce properly. it should be remembered that studies conducted in the area of organic farming and their subsequent foods is very difficult.
TotalWellnessConsulting.81 • An overwhelming majority of animal studies show that animals prefer and thrive on organic foods. organics should be an integral part of anyone's diet looking to stay healthy for life! Furthermore. if animals thrive on organic foods. In my opinion. and therefore. 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). CK. Journal of the Science of Food and Agriculture. especially in our sick culture. 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. fragments our view of foods and underscores the importance of understanding foods as "whole foods". regardless of their growing method. So at the end of the day I say organic is the way to go. Heaton S (2001): Organic Farming. like the nutritional value. Aug 5. though. Not only for you but for the health of the planet as well. healthier body weight. M. and lower deaths at birth are just some of the benefits of raising animals on organic foods!
At the end of the day. Bristol: Soil Association. Food Quality and Human Health: A Review of the Evidence .
References: Kristensen. Considering their (phytonutrients) impact on thwarting disease. less disease. 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. The USDA even says that at this time the evidence is unclear as to whether organic foods pack more nutrient punch. increased fertility. healthier off-spring. et al (2008). So whether or not organic foods are worth the price difference is up to you. BPHE. Findings such as better health.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Effect of plant cultivation methods on content of major and trace elements in foodstuffs and retention in rats. Makes sense to me. RHN
www. But just remember that you will nonetheless greatly benefit from eating more fruits and vegetables. natural organic foods are better! After all.ca
. And by focusing on only one aspect of food quality. The big selling point about organics for me is their overwhelming abundance (10-50% greater) of phytonutrients compared to conventionally-grown foods.
Whatever the motivator.ca
. CK. 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. 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. but most of them transitioned because of the aforementioned animal issues.some did.. Here's an example of what I mean. BPHE. cinnamon. I am vegan except for the occasional indulgence if I go out for dinner. RHN
www.TotalWellnessConsulting. agave. 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. I'd like to point out that just because someone is vegan doesn't make them any more healthy than a non-vegan. Most of the vegans that I know didn't go vegan for health reasons . for the most part.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.
I know plenty of vegans were look and feel terrible because they pollute their bodies with lots of sugary foods. The difference? ENORMOUS! Yet both are still vegans. 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. I believe that following a vegan diet (preferably raw as much as possible) is one of easiest ways to radically improve your health. then would it be fair to say that you need to change your approach?
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Vegan B focuses more on fresh veggies. As with non-vegans.ca
. BPHE.83 Well.TotalWellnessConsulting. then the answer is "IT DEPENDS". plenty of bread. and wheat-based. RHN
www. and overall fresher (less processed) ingredients. CK. fresh juices and smoothies. ultimate health comes down to the foods you choose to put in your mouth. 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). So. and nowhere near enough fresh whole foods. if you think that vegans are generally are healthier based on how they eat. and how you look and feel. On the other hand. Conversely. processed. body weight.
5 egg omelettes. they are much more. an entire stuffed crust pizza. 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.TotalWellnessConsulting. Pretty scary indeed.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. There is an important message to remember which is. When I first heard that Phelps was eating 3 fried egg sandwiches. aside from needing tons of calories to meet his training demands. and will most likely pack on a significant amount of excess weight.000 calories to no longer competing and radically changing your diet? For most people. It's pretty scary to think how much harder he could train. My concern is that once Phelps stops competing and training at such a high level. and how much quicker he could recover if he was actually eating a healthy diet with tons of body rejuvenating fruits and vegetables. Think about how many free radicals his body produces from all the training. 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. if you eat like Michael Phelps. After all. chocolate chip pancakes. 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. I predict that he will age faster.. I was baffled! I mean. RHN
The Truth About Michael Phelps' 12. how do you go from training 3-4 times per day and eating 12. how much faster he could swim. CK. how can he perform with such domination considering the "garbage" he is consuming each day? There was never any mention of fruits or vegetables. Foods are not just calories.
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. it just doesn't happen. at least one pound of refined white pasta..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. BPHE.000-calorie/day diet. and more on a daily basis. succumb to more chronic injuries and other bodily problems. french toast.ca
www. BPHE. Few athletes do it successfully and hopefully Phelps will be one of them!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. they fail to adjust their dietary and lifestyle habits to their "new" life.ca
.TotalWellnessConsulting.85 One of the most common occurrences with professional athletes is that once they stop competing.
banana. agave or honey. ground flax. agave or honey. 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. strawberries. bagels and cream cheese. CK. water. yes.. hemp seeds. water. To allow my body the chance to fully digest everything.TotalWellnessConsulting. or even bacon and eggs! Nope. these foods are consumed over roughly 2 hours.ca
. BPHE. fish oil. ground flax.kale. RHN
www. hemp seeds.86
Healthy Breakfast Ideas
Today I'd like to share some of my personal favourite breakfast ideas and recipes with you. Other days might see my breakfast consist of: • • Spirulina-Fruit Smoothie . blueberries. 2% milk. 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.not me! Occasionally. but I never bring those foods into my house in the first place..banana. Kale Smoothie . barley grass.
Give these a shot and feel the difference!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. I'm not like many people who rely on boxed cereals. fish oil. spirulina.
Blueberry Buckwheat Pancakes No wheat.87
Pre-Workout/Competition Meal Recipes
There's nothing worse than going for a run. 2. Serve with agave nectar. RHN
www. 4. maple syrup. 5.TotalWellnessConsulting. healthy fats. or honey
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Sometimes this occurs simply as a function of duration and intensity. So with that in mind. BPHE. Use a ladle to add pancake mixture to pan and cook and low-medium heat until ready. and nothing but high quality carbohydrates. Blend all ingredients (except for the blueberries) in a food processor or blender. but will also help fuel your performances like never before! Pre-Workout Meal #1 . no dairy.ca
. This recipe will yield about 4-5 pancakes. Add the blueberries to the mixture. CK. or competing. 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. 3. while other times it's simply a matter of not having the proper quality or amount of fuel in your body to begin with. here are 2 of my personal favourite pre-workout/competition meals that are not only highly nutritious. By "hitting the wall" I refer to the point at which your body no longer has any energy to continue. working out. and antioxidants for a great exercise session. Heat pan on medium heat and use coconut oil to lubricate. only to see yourself fall way short of your best performance because you've hit the wall.
If you need a quick fix before your exercise session or competition. CK. The banana provides great pre-exercise carbs (and other valuable nutrients for exercise).ca
. 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. RHN
www. Add all remaining ingredients into the blender and blend away! How to Time Your Pre-Workout/Competition Meals You should allow yourself to finish these (and any other) meals at least 3 hours before exercising. especially the pancakes or any other solid food. 2 hours before should suffice. Eating for Energy. chop off the top of the coconut. while the coconut (water and meat) provides the perfect balance of electrolytes and healthy fats (MCTs) for sustained performance. They're only $1-2 each and totally worth the time and effort. You can buy young coconut at most asian/chinese markets in your area.88 Pre-Workout Meal #2 .TotalWellnessConsulting. 3. By far. BPHE. For smoothies. fruits such as dates (readily available glucose) are great!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.BananaMania Smoothie Liquid meals are incredible since they're easier on the digestive tract and allow for optimal nutrient absorption. since they're liquid. Using a cleaver. 2. Pour coconut water into blender and scoop out the fleshy coconut meat with a spoon and add that into the blender as well. This smoothie is one of my all time favourites and is featured in my book.
200 mg (and assuming that milk/dairy is a balanced source of calcium .whether it be its lactose or casein content. are all the rage because of their apparent ability to prevent osteoporosis. you would need to drink 0. 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. Why You Shouldn't Drink Milk for Calcium First off... calcium foods and calcium nutrition. Calcium is needed to build strong bones and teeth.2 liters of 2% milk per day to meet this requirement. Cow's milk provides roughly 118 mg of calcium/100 g."which is the best food source of calcium?" who posted sesame seeds as the best source of dietary calcium. With that in mind.ca
. and many other critical body functions.TotalWellnessConsulting. BPHE. Unfortunately..1.Your Best Food Source of Calcium Congrats to the respondents of yesterdays' question. Indeed it's true! Dairy is not your best source of calcium. RHN www. It has never has been and never will be.89
Calcium Nutrition .9 . Considering that the recommended daily intake for calcium is between 800-1. After all. especially women. For many people. billions of dollars of milk and dairy advertisements from the dairy industry would have you believe otherwise. CK.which it is not). let's have a look at why. considering that more than 70% of the population has some type of sensitivity to milk . now you know.. Now. in general. hint. That's a whopping four to five 250 ml glasses of milk per day! That's crazy! Especially. where do cows get their calcium from? Grass! Hint. which do you think is the best calcium food? • Milk • Soy milk • Green leafy vegetables • Sesame seeds Sesame Seeds .The Best Calcium Foods
Calcium is an essential mineral for your body. allow your muscles to contract.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
CK. Those little seeds that make up tahini (and are a part of hummus) provide a whopping 1. USA) also have the highest incidence of osteoporosis. Anything green provides tremendous nutrition. a factor that is important to consider with regards to bone health.90
So forget what you've heard about drinking more milk.35 : 1 but it is only 1. milk for the same serving size. These northern countries (but not the USA) also enjoy less vitamin D from limited sun exposure. alkalinity. cow's milk is great to meet the needs of a calf.TotalWellnessConsulting. your next bet is any green leafy vegetable ranging from green grasses to kale and broccoli. Kelp is also one of the highest sources of incredibly rare and health promoting minerals found deep in the sea bed.they need that extra protein!
The Healthier Calcium Alternatives As the title of this post mentions. This incredible sea vegetable (which can easily be sprinkled on salads and soups) provides an amazing 1. but not a human. Add kelp to your diet and your health will improve dramatically! After these 2 super-sources of calcium. and high amounts of calcium.a critical mineral for those who suffer from a malfunctioning thyroid gland. RHN
www. BPHE. One such mineral is iodine . Finland. cows grow to be roughly 3-4x heavier than humans . sesame seeds are your best food source of calcium. After all.160 mg of calcium/100 g serving! That's about 10x the amount of calcium vs. Claiming the silver medal for calcium content is kelp.ca
. This is an important ratio given that phosphorus impairs calcium absorption.093 mg of calcium/100 g serving. Research has even shown that the countries that have the highest dairy consumption (UK.27 : 1 in cow's 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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Sweden. More acid in the body = calcium loss from the bones! Don't get me wrong. Here are a few more reasons to reconsider drinking milk for calcium: • The ratio of calcium to phosphorus in human milk is 2.
If you want more energy. When you eat living raw foods.a weight that is healthy for you.TotalWellnessConsulting. unhealthy weight loss.Natural Weight Loss Enzymes in raw foods also play a role here. RHN
www. you might
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. no. Why? Raw foods are the best source of naturally occurring "food enzymes".91
Raw Food Diet Made Easy
The power of a raw food diet is truly breathtaking. as such. So even if you're skinny. then let me highlight some of the reasons why you should. the delicate enzymes within these foods are destroyed. CK. then eating a greater amount of foods in their raw state will surely do the trick. As a result. Think of the last time you ate a massive meal. when you eat a fattier raw food. Raw Food Benefit #1 . uncontrolled. They will say "more energy and weight loss!" But we're not just talking about ridiculous.More Energy Than a Nuclear Power Plant! That's right kids. For instance. Personally.. BPHE. No. When you cook (or heat) any food above 118 degrees Fahrenheit. your body can digest and metabolize these healthy fats instead of storing them. As a result. which are critical to your body's ability to digest and perform its metabolic functions. 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. The more energy you waste on digestion. If you're not yet aware of the benefits of incorporating more raw foods into your diet.ca
. Enzymes bring life force and. the less you have for other more important functions. raw foods are considered "living" foods. What a raw food diet allows is for your body to return to its normal weight . such as an avocado. you feel alive! Raw Food Benefit #2 .. your body has to work that much harder to produce its own enzymes and spend more energy digesting "dead" foods.how did you feel? Energetic? I don't think so! Food enzymes are the spark plugs to your internal engine. it comes loaded with its inherent fat digesting food enzymes.
The fat needs to be there to store the acid and toxic overload in your body. your body will send a "protective-mechanism" message to get the acid (and toxins) out of the blood. and high-sugar foods) it tends to hold on to its fat stores. your fat stores diminish in size. 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. 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. 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. without spending hours in the kitchen or grocery store. If too much acid is circulating in your blood stream. Less acid means less storage space required. your next meal.ca
. BPHE. It really is a pain in the ass! However. then you owe it to yourself to learn more about Eating for Energy.TotalWellnessConsulting. Why? One of the roles of fat in your body is protection.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. If you're serious about your health and want way more energy in your life. A lot of their raw food recipes require hours upon hours of dehydrating foods. Alkalinity in your body (specifically your blood) is critical to your health. Therefore. and waiting for. The other big reason being the natural weight loss that occurs on a raw food diet is the greater intake of alkalinity. Just reading the testimonials alone will blow your mind!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. animal products. CK. I'd rather spend my time enjoying the meal rather than waiting for it. Raw Food Made Easy Many raw food books and courses are complex and time consuming to apply. RHN
www. meaning that you might an entire day attending to. Fat protects your body's vital organs. If your body is acidic (mainly as a result of eating acid-forming dead foods such as refined carbohydrates.
TotalWellnessConsulting.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.up to 70 days after exposure. Listeria Scare in Meat Listeria seems to be of biggest concern when it comes to the handling of raw meats and fish.
In some instances. sewage.found in soil.ca
.compare that to Salmonella. these symptoms may be followed by meningitis encephalitis (an infection of the brain or its surrounding tissues) and/or septicemia (blood poisoning). Animals and humans can carry the bacterium without knowing it. the incubation period is generally much longer . The Health Risks of Listeria Many people may be carriers of Listeria.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.93
Listeria . but few will actually develop listeriosis. In serious cases it can lead to brain and nervous system infection (ie. Symptoms may start suddenly and include: • • • • • • • Vomiting Nausea Cramps Diarrhea Severe Headache Constipation. or Persistent fever. It can cause a rare but serious food-borne disease called listeriosis. Listeriosis. water. RHN
www. either of which can result in death. vegetation. silage and in the faeces of humans and animals. often seen as an outbreak of what people would call 'food poisoning'. Listeria is widespread in the environment . Those who do will likely become ill from eating food contaminated with the bacteria. a rare but lethal food-borne infection has a devastating case fatality rate of 25% . The mild form of foodborne listeriosis usually begins about one day after eating heavily contaminated food. which has a less than 1% mortality rate. For the more serious form of the disease. meningitis) and even death. CK. especially among pregnant women. BPHE. the elderly or individuals with a weakened immune system.
: Raw and Frozen Beef • 143.838 pounds of raw and frozen beef products were recalled after the USDA determined it unfit for human consumption due to improper inspection. 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. the Canadian Food Inspection Agency has recommended the following foods should be avoided. BPHE. Maple Leaf Foods has recalled the packaged deli meats that were blamed for the outbreak. more cases could be coming in the next few weeks. poultry and fish
• • • • •
Notice how all the recommendations revolve around avoiding meat and other animal products. cutting boards.. You May Have Heard of These as Well. Non-dried deli-meats Soft and semi-soft cheeses such as feta. since listeriosis has an incubation period of up to 70 days. Brie.TotalWellnessConsulting. especially straight from the package without further heating.
Salmonella . However. The fluid within hot dog packages may contain more Listeria than the hot dogs. dishes and food preparation surfaces. Wash your hands after handling hot dogs. utensils. 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. CA: Ground beef sold at Safeway stores
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.Newport.. especially if raw or processed? The recent Maple Leaf Foods listeria outbreak in Ontario. RHN www. Avoid spreading fluid from packages onto other foods.94 In light of the recent Maple Leaf Foods listeria outbreak.ca
. CK. Hallmark/Westland Meat Packing Co.383. • • Hot dogs. Canada (August 2008) has already claimed the lives of 12 people.
coli contamination in this General Mills frozen meat pizza. In general.ca
. Avoid packaged and processed deli meats.TotalWellnessConsulting. RHN
www. CK. 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. My Rule of Thumb Avoid "big conglomerate" food products! Avoid raw meat.95
38 illnesses reported
E. but nowhere the outbreaks caused by improperly handled and inspected animal products.
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. BPHE. coli: Totino's and Jeno's frozen pizza • 21 illnesses as a result of E. some spinach and some tomatoes) have been at the heart of a few salmonella scares.
rats were fed either a whole tomato powder or an isolated pure lycopene supplement (extract) and the results were nothing short of amazing. 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... BPHE. After all.96
Lycopene – Whole Tomatoes or Supplements?
Lycopene is the compound responsible for the red colour of tomatoes .ca
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. As you'll soon discover.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. Lycopene is a fat-soluble antioxidant whose role in tomatoes is to protect the seeds from damage created by oxygen and light. In the case of lycopene. pills and supplements are easier to take . does lycopene in supplement form offer the same protective benefits (or better) as do whole tomatoes? Well. 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. RHN
www. if lycopene from a tomatoes can help prevent cancer. the whole tomato evidently contains a plethora of phytonutrients that render the whole tomato (not necessarily lycopene itself) so powerfully beneficial. let's find out. lycopene can absorb UV light and its antioxidant activity allows it to neutralize free radical damage. 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. and that the whole food is truly what we should be after.TotalWellnessConsulting. Plus. In fruit. In a study published in the Journal of the National Cancer Institute. then why not take a truckload of it in pill form? That seems to be most peoples' thinking.and many other fruits. Therefore. CK. do we really need to supplement??? Furthermore. The power of whole foods lies in the synergy that exists between all the nutrients inherent in a given food.
juicing or blending them has the same lycopene-enhancing effect that is seen in pureed cooked tomatoes.TotalWellnessConsulting. 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. Theoretically. who were free from cancer or cardiovascular disease (CVD) at the start of the study. it is also known that raw foods are far stronger in nutrient properties than their cooked couterparts. vitamin. Lycopene is also a fat-soluble antioxidant. Because lycopene concentrates in fatty tissue. The power of whole foods cannot be undermined. and phytonutrient levels are decrease when foods are cooked.ca
. For raw tomatoes. However. A Few Things to Consider About Tomatoes It has been said that pureed or cooked tomatoes are more protective than raw tomatoes. vitamin. which means that its absorption into the body will be assisted by consuming tomatoes along with healthy fats such as olive oil. which followed 40. it also offers some protection against UV light. 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. No wonder the Italians love the combination of olive oil and tomatoes. BPHE. So stick to the fresh tomato as best as possible and you'll reap far more mineral. For those women who consumed 7 servings or more of tomato-based foods like tomato sauce and pizza each week. CK. RHN
www. tomato consumption was significantly correlated with a reduction in (CVD). In a landmark study derived from the Women's Health Study. such results are not seen in research that specifically isolates lycopene on its own. these flavonoids could reduce the risk of heart attacks and stroke. Again. it only sense to eat more of your foods in their fresh raw state. in many cases just underneath the skin.000 women for 11 years. Considering that the enzymes in fresh foods are destroyed when heated above 118 degrees Fahrenheit and that mineral. 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. and lycopene benefits.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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca
. 2. T. et al (2002). 133: 2336-2341. Add the orange juice. 95(21): 1578-1586. Journal of the National Cancer Institute. E. RHN
www. 94(5): 391-398.TotalWellnessConsulting. CK. Sesso.A Tasty Tomato-Based Fresh Juice This recipe is from my book. 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 1.98 Morning Glory . H. Journal of Nutrition. et al (2003). Eating for Energy. mix well. Lycopene. Dietary Lycopene. and carrots. Lycopene. BPHE. et al (2003). In a juicer. A Prospective Study of Tomato Products. Boileau. juice the apple. Tomato-Based Food Products and Cardiovascular Disease in Women. tomato. Prostate Carcinogenesis in N-methyl-N-nitrosourea (NMU)-TestosteroneTreated Rats Fed Tomato Powder. Journal of the National Cancer Institute. and enjoy!
References: Giovannucci. and Prostate Cancer Risk. or Energy-Restricted Diets. lemon.
we are what we eat. you might ask? Well. Examples include the most popular group of antioxidants known as polyphenols (ie. BPHE. CK. becomes a reflection of the quality of our nutrition. anthocyanidins. 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. they have overlooked the simple fact that how we look and feel is a direct reflection of how we eat. sugars.TotalWellnessConsulting. But what does eating healthy have to do with anti-aging.99
Eating to Reduce the Signs of Aging
ging occurs because our bodies break down due to wear and tear. That's why it's important to consume plenty of antioxidants. Our skin. cancer. selenium. alcohol. whole foods contain a plethora of tiny phytonutrients that also act as powerful antioxidants. The most important thing for you to understand is that no anti-aging skin cream will ever make you look younger. Examples of antioxidants include vitamins A. Pure and simple. our bodies become like an old car that has driven hundreds of thousands of miles. Antioxidants Disarm Free Radicals Antioxidants are compounds that fight free radicals and render them useless in the body. 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. everything! Free Radical Damage Accelerates the Aging Process Certain foods produce free radicals in the body. Free radicals play a big role in heart disease. eye degeneration. However. which include flavonols... flavones. and most acid-forming foods produce a cascade of free radicals that multiply throughout the body. RHN
www. it is only a matter of time before our bodies break down for good due to the aging process. C.ca
. and isoflavonoids. However.don't use expensive creams! The ultimate anti-aging solution is to make healthy eating a part of your daily regime. then. But that doesn't mean we can't delay our biological clock and look (and stay) younger for longer than most. and zinc. Like all mechanical things. flavanones. digest . eat healthier foods . and absorb. rancid fats. E. Over time. flavonoids). For instance. catechins. and along the way destroy and mutate our cells and their DNA.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Want healthier looking skin? Then. and most every other disease you think of.
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. Some experts believe that life ends when you run out of enzymes. Their blood
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. chocolate/cacao. That's why the skin of fruits and vegetables are the best sources of antioxidants. in most people. BPHE. However. Raw foods are immensely rich in enzymes. Enzymes Determine How Long You Will Live Enzymes are the spark plugs of life. yerba mate. guaranteed! How does this happen? Well. and other fruits and vegetables. it is essential that you eat more of your foods in their living state . pomegranates. if this apple is heated or cooked. For this reason. your body is forced to waste its own enzymes on digesting "dead foods" which cannot be digested otherwise. if dead foods are chronically consumed. This means that an apple contains all the enzymes it needs to digest itself once inside the body. RHN
www. and comprising up to 50% of the dry weight of leaves. CK. the less free radical damage you will incur. olive oil. Research consistently shows that whole foods are a much better and more bioavailable source of antioxidants than supplements. your health suffers and your body ages rapidly. 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. this may have a profound effect on your ability to delay the aging process. walnuts. They are tiny protein molecules that are needed for any and all metabolic reactions to occur within the body.TotalWellnessConsulting. However. this does not occur because their bodies are far too acidic. In time. As a result. your body will be robbed of its limited supply of digestive enzymes. Over time. its inherent enzymes become denatured and no longer useful. enzymes can be destroyed if heated above 118 degrees Fahrenheit.100 The most abundant polyphenols are the condensed tannins. their raw state. peanuts. Notable sources of polyphenol antioxidants include berries. If this happens.ca
.that is. And put the supplements aside. found in the "skin" and leaves virtually all families of plants. But because they are proteins. delivering all the oxygen and nutrients to your body's cells. when your blood is alkaline (as it should be) it flows smoothly and freely. tea. grapes.
and food enzymes.TotalWellnessConsulting. It looks unhealthy and therefore so too does their body and skin! But if you can eat more alkaline-forming raw foods. followed by all other vegetables and fruit. keep them raw to get the most benefit. You need to heal your skin (and your health) from the inside out. your skin will regain a youthful glow that will make you look and feel much younger than you really are. 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. 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. Every cell of your body will thrive and as a result. RHN www.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. To help you out. not the other way around. the most alkaline-forming foods are green vegetables. 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. and alkalinity . a fruit salad sprinkled with cinnamon. Be sure to stay away from the highly acidforming dairy and animal products! Putting it All Together Antioxidants. CK. apple and pear wedges.these are the healthy eating secrets to anti-aging that no skin care company will ever tell you about. Drink at least ONE green juice and/or green salad each day This will give you tons of antioxidants. food enzymes.101 moves slowly and is sluggish. alkalinity.ca
. Here are 3 action steps to help you put this anti-aging information into practice: 1. 3. you will give life and energy back to your skin and body. BPHE. or anything else that you help you get your need nutrient fix! But remember. Prepare some carrot and celery sticks. Not only will this rehydrate your body but the lemon will alkalize your system and get your digestive system into gear.
How to Get Over a Cold Naturally
For some reason there a nasty little bug getting around Toronto.ca
. A lot of people are getting sick with high fevers.102
Cold Remedies . Now whether this is the common cold or the flu. CK. 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.TotalWellnessConsulting. BPHE. RHN
www. Perhaps there's one in your neck of the woods as well? One thing is for sure though. I don't know.
. sunlight also increases serotonin. Plus.High levels of stress will depress your immune system. your hands would become raw and dry. warmer liquids (at least room temperature) are easier for your system to process.In addition to increasing vitamin D in your body. If it is functioning well. Guaranteed. it will be able to keep you healthy even in the presence of bacteria and viruses. if you can. Drink plenty of water . you will find bountiful colonies coating door handles. 2. Your immune system is your body's natural defense system to fight off invaders. Exercise . Do not stress . 5. thereby improving your mood. and ensures your cells are hydrated to function optimally. but instead of worrying excessively about your exposure to pathogens. and turbocharge your immune system than regular physical exercise. BPHE. particularly with the fluctuating temperatures! They come in waves. Wash your hands and use sanitizer they tell you. and it is virtually impossible to avoid exposure to the viruses and bacteria that fester indoors in the cooler months. communal pens. Sleep well . In the cooler months.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Here are ten ways to maintain your immune strength: 1. RHN
www. Find a new approach to stressful situations.Complex carbohydrates.. subway poles..TotalWellnessConsulting.This helps with circulation and elimination. Sunlight Exposure . Consume seasonal foods that elevate your mood . it's enough to drive you to paranoia! Do try to keep your hands clean as best as you can.There is no easier way to increase your energy. which in turn strengthens immunity 3. fruit. elevate serotonin. your immune cells and tissues need this essential time to recuperate and regenerate 6. CK. parsnips.Ensure that you get adequate rest. found in whole grains. sweet potatoes. enjoyable hobbies.but if you did this as much as you needed to. an often overlooked tactic is to support your immune system. exercise) 4.103
Fight the Flu Naturally
Plenty of colds and flus have made their way through Toronto. bank machine buttons and especially on your colleagues’ friendly handshaking hands. deep breathing. will stimulate serotonin production. or find techniques for stressreduction (meditation.
avoid them and you will be much better off. your body will be better equipped to fight off impending sickness. Take a vacation . echinacea. 8. the best and only antidote is a quick trip to a sunny destination to recharge your batteries.104 7.Vitamin C.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. but if you dress warm and enjoy the fresh outdoor air. RHN
www..A huge reason that people get ill in the cold season is that they stay indoors.For some people who really detest the cooler months.. Recirculated air and indoor toxins will prevent your immune system from optimal functioning. 10. CK.ca
. fish oil.A surefire way to depress your immune system and increase your risk of illness is to eat these foods. as is commonly thought. and oregano oil are beneficial to support immune cells and combat pathogens. B-complex. Get outside! .TotalWellnessConsulting. Reduce sugar and refined carb intake . Supplement essentials for immune health .not because they are outdoors. BPHE. 9.
57 Ways to Fitness.TotalWellnessConsulting. RHN
www. CK. BPHE. and Weight Loss
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca
biceps femoris. The outer unit is comprised of larger phasic (or dynamic) muscles that generate movement such as the gluteals. latissimus dorsi. Third. they will offer tremendous core training effects when done with proper technique. This activates the internal and external oblique muscles. Abdominal bracing should be initiated before and maintained through each and every exercise. Most people view the core as simply being their abdominal muscles and. lightly create tension in your abdominal muscles as if you were about to get punched in the stomach. First. step-ups. Because all functional movements such as lunges. When I refer to the core I allude to the inner and outer units of our body. these muscles will remember their roles and tend to maintain a tighter constricted waistline. most stability ball movements. By performing all three of these actions you will ensure that your spine is well protected through all movements. This will activate your transverse abdominis. the body’s waist belt muscle. even without you being aware.TotalWellnessConsulting.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. draw in your belly button as if you were to put on a tight pair of pants. miss out on a tremendous amount of value that other functional movements provide.ca
. CK. RHN
www. squats. raise your pelvic floor by performing a kegel (contracting the pelvic floor muscles up as if you holding in a full bladder). The inner unit consists of smaller. Aside from generating movement. more static stabilizing muscles such as the transverse abdominis. as such. running. multifidus. The following are 5 tips you can use to train the inner and outer units of your core with maximal efficiency. 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. and the pelvic floor and diaphragmatic musculature. performance and overall aesthetics. not simply the midsection. erector spinae group. This helps to increase intra-abdominal pressure which will aid in spinal stabilization. these muscles work synergistically to provide much needed pelvic stability during motions such as walking. and so forth. and peroneals. With repetition.
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. BPHE. spinal health. Second. What is less commonly known is that the core is anatomically defined as the region between the shoulders and knees. Abdominal bracing consists of three parts. and many others revolve around the pelvis.
and lift through your legs as opposed to extending up through your torso. For instance. and then switch. Let us take the example of picking up a heavier box from the floor.ca
. with your abdominals braced. Meaning that you round out the back like a camel and then arch it out like a cat.TotalWellnessConsulting. The key is to focus on keeping your torso upright and minimizing and lateral swaying. Perform 10 reps with the weight in one hand. especially if the load is heavier. Exhale. in conjunction with abdominal bracing. pushing your belly button into the floor (“ballooning” your abdomen). Repeat 6 times. Hold for 3 seconds. raise pelvic floor. you place you spine at a greater risk of disc herniation. BPHE. and tighten your abdominal muscles. especially lifting. 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. Once you have completed the 6 repetitions simply allow your back (spine) to relax. Repeat 10 times. drawing your belly button towards the ceiling (as if being pulled by a string). Inhale. Exercise: Cat/Camel motions In a four point stance (hands and knees) take your spine through a series of cat and camel stretches. By doing so.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. This. the body automatically activates its contralateral (opposite) side to stabilize the torso and maintain good posture. walking to work holding your brief case in one hand.107 Exercise: Belly tucks Lie face down on the floor with your forehead rested on the back of your hands. equivalent to 10% of your body weight. 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. RHN www. Exercise: Unilateral Lunge Walks Perform your lunge walks while holding a weight. Studies have shown that this type of lifting stimulates much greater core muscle activation compared to bilateral lifting (equal load on both sides). If these lifting mechanics are not met. What is instructed to do in such a case would be to squat down keeping your torso tall (ie. neutral spine). is essential to better support the spine during all movements. This is best achieved by ensuring that your back is flat (with slight lumbar lordosis) during all movements. CK. TIP #2 – Maintain a neutral spine A neutral spine is attained when your spine is kept in its natural alignment. in one hand. Hold for 3 seconds.
Squeeze your buttocks together as if holding a $1. and even for people who want more balance while standing in the subway. Any unstable surface for that matter will foster much greater core muscle activation as your body is constantly readjusting itself to maintain proper posture. keeping your body upright and strong. Ensure to keep your body and then ball as still as possible. Next.TotalWellnessConsulting. neck and head are resting on it. 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. This means that our bodies are anatomically constructed for such multi-planar movements involving diagonal and rotational movements. front to back. Working on the stability ball offers several benefits such as increased balance. As such. Did you know that 80% of our core musculature inserts on a diagonal. Starting from your knees. I’ve seen clients improve their golf drive by 30 yards by simply incorporating these multi-planar movements into their routines.000 bill between them. it is important to strengthen those core muscles accordingly to ensure movement efficiency and injury prevention. 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. Often. BPHE. range of motion. and is immensely beneficial for athletes of all endeavors. push it up and towards your body’s midline as if creating an arc like motion. It is important to remember that all movement stems from the core. Face your body at a right angle from the cables. kicking.ca
. with a DB in one arm. our movements require us to move through several different planes such as when walking and looking back over your shoulder. Repeat 12 times and then switch arms. This type of body awareness is known as proprioception. and swinging a tennis racquet or golf club. RHN www. your core muscles fire to a much greater degree in order to stabilize your body. co-ordination. especially rotation based movements. and muscle activation. Exercise: Cable chop (from knees) Position yourself in the middle of the cable crossover machine.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. Examples are throwing. reach over and across your body grabbing the handle (with
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. 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). Simply by sitting on the ball. side to side).
TotalWellnessConsulting. you can look forward to having firmer.109 both hands) on the highest setting.ca
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE. stronger and more performant core muscles. CK. Be sure to drive the movement from your obliques and not your arms. Keeping both arms straight “chop” the cable across your body from above your starting shoulder to the opposite hip. if you participate in regular sporting activities you will have an added edge over your untrained counterparts. Return slowly and repeat 8 times on each side. Not only that but you will also be more efficient and stable in all your movements. By incorporating these 5 core essentials. RHN
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. RHN
www. 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. 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.ca
. 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. BPHE.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. CK.
VERY CAREFULLY! However. Carbohydrates are stored in the body as glycogen. there is more reliance on carbohydrates for fuel. That's why I'm a huge fan of intense workouts and interval cardio training sessions. Because fats yield more calories and are slower burning as they are metabolized. 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. 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 . one of the reasons being that their carbohydrate stores are more quickly dissolved and utilized. here is the answer . CK.hopefully it makes sense to you! Your body’s first choice of fuel during exercise is carbohydrates. Working at higher intensities allows more total calories to be burned and that’s what really matters if you’re looking to lose weight. tap directly into their glycogen stores for energy production. NOW LISTEN UP.not during the workout (as you'll see on many cardio machine screens) but after the workout. your body will rely on more complex carbohydrates (stored as glycogen in the muscles and liver) and fatty acids for its fuel. the body wants to conserve its blood glucose and glycogen stores. As you become fitter your body will become more efficient at using fats for fuel while sparing your vital carbohydrate reserves..TotalWellnessConsulting. The muscles on the other hand. Typically. Depending on the duration and intensity of the exercise. The liver’s job is to break down glycogen into glucose to maintain suitable levels of glucose in the blood. Someone who is totally unfit will obviously fatigue sooner.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. Fitter individuals can last much longer
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.. What happens is that as the intensity of exercise increases. However. this doesn’t mean that working at high intensities doesn’t burn fat. intensities greater than 70% of VO2 max (or maximum heart rate for our purposes) will have carbohydrates as the dominant fuel source.it's point of balance.ca
. They are by far the best way to burn calories and thus fat . There is a phenomenon known as EPOC (or excess post-exercise oxygen consumption). So. they tend to be used over longer durations when compared to carbohydrates. BPHE. both in the liver and muscle. RHN www.
muscle glycogen is increasingly used.TotalWellnessConsulting. the liver breaks down its glycogen stores into glucose for the blood.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN
www. Within carbohydrate metabolism blood glucose and glycogen are used to varying degrees depending on the nature of the activity.intensity is king! Don't pay attention to those "cardio" and "fat burning" zone graphs on all the cardio machines . However.. Blood glucose use also increases slightly.they do nothing but confuse you. As intensity increases. However.ca
. Carbohydrates that are used during exercise come from both glycogen stores in muscle and from blood glucose. BPHE. the body’s first order of business is in maintaining healthy blood glucose levels. So the point is this.112 because they have developed the ability to use the slow burning fats as fuel. and therefore conserve their energy better. CK.. 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). Blood glucose is the main fuel source for the brain..
"How To Start a Resistance Training Program?
Many people don't necessarily know where to start when it comes to resistance or strength training.TotalWellnessConsulting. 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. CK. RHN
. BPHE. The good news is that if you're a beginner you don't need much in the way of machines or weights..113
Ask the Expert.
After all. ride a bike. you need to put exercise into your life. As a result of these thoughts. CK. So.. 32% want to lose weight. or that it's too cold outside. or feeling too tired. lift weight. In other words.. run for an hour. and 11% want to eat healthier. (you get my drift). It needs to be a lifesyle habit. then you're simply transmitting a message of disgust and discontent.. Like attracts like. Love attracts love. 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. Express gratifude for as much as possible such as your ability to walk. if you despise your body. or finding the time to go to the gym. the focus of this post will be on helping you make exercise a regular occurrence in your daily life. If you don't. 16% want to grow personally (spiritually). Happiness attracts more happiness. Love yourself and be grateful for where you are at and you will get to where you want to be. you will only get more of that in your life. move your limbs.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Stop Whining! Many people complain about having to workout. Gratitude is always a choice. Love your body every moment of the way. climb stairs. The results of our poll revealed that 38% of you want to exercise on more regular basis. Even if you want to lose weight.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 key is for exercise to be an integral component of your life. or. Well. 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. BPHE.be grateful and love your body as it is right now. In any situation there is always something to be thankful for. breathe.. 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.. or whatever else you can do. RHN
. based on the above results..TotalWellnessConsulting.
eating healthier more often (and enjoying it). and feeling happier. Take the stairs.115 Walk you dog. BPHE. In order to truly make exercise a lifestyle thing you need to raise your standards and identify yourself no longer as an occasional exerciser but someone whose life is about looking and feeling vital and energetic .all the time! When you see yourself you will begin to take more empowering actions including exercising more often (and enjoying it). You might even believe that since you exercised several times this week that you deserve to indulge in "crappy" and supposedly "yummy" food. There are so many ways to stimulate movement in your body Raise Your Standards . Run down the street.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. Carry your groceries. Maybe you think that exercising 3 times a week is good enough for you. These are rationalizations that we tell ourselves. CK. Don't settle for anything less than what you can truly achieve!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. You will now be living in integrity with who you know you were meant to be.TotalWellnessConsulting. Ride your bike. Walk to the store. Contract your muscles. We like to trick ourselves into believing certain things that correspond with how we identify ourselves. RHN
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
do yoga. CK. Get out there and take a 30-minute walk. take your dog for a stroll. hit the gym. 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.ca
www.TotalWellnessConsulting. BPHE.120 People who exercise 6 to 7 days per week first thing in the morning are much more successful at exercising consistently than those who do the 2 or 3 day thing. It doesn't have to be a huge workout everyday.
By Walking Backwards on the Treadmill with Hands Off the Rail You.TotalWellnessConsulting.121
Backwards Walking on the Treadmill .. CK. alternating with walking forward with a lower incline (or level) for a few minutes. Start slow and build from there. as with any type of treadmill exercise your goal is walk the hands off of the side rails for best results. So are your legs. do that for an intense thigh burn. If you can go faster. Sometimes. that’s perfectly fine. Don't be a hero right off the bat. Start Slow When Walking Backwards on the Treadmill Anyone with 2 healthy legs—and this includes older people. 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. Specifically. Do brief intervals at 15 percent/2 to 3 mph. hips and the muscles that control your ankles.ca
. will condition your hip. RHN
www. That’s why walking backwards at faster speeds. knee. and ankle stabilizers for added benefit to your daily tasks and sporting endeavours.Incline lowwalk: As you walk. BPHE. lower your center of gravity so that you’re in a one-quarter squat position. Now. They are forced to take serious action. by walking backwards on the treadmill (especially on an incline) you engage the quad muscles (front of thigh) and calves to a great extent. Try this: set the incline at 15 percent and 2 mph. Ideally. back and forth. for 30 minutes. large people. without holding on. actually I haven't! Walking backwards or jogging backwards on the treadmill works muscles in an entirely different way than walking forwards. Engage your postural muscles to much greater degree. Keep your back straight! Do not pitch forward! This will intensify the fire in your quadriceps muscles.Have You Lost Your Marbles???
No.. assuming that you are adjusted to walking backwards level without holding on. One of these benefits is an improvement in your proprioception or balance.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. The key is to work at a pace that is initially comfortable for you to allow you to get used to the novel motion. I'll even grab some hand weights and power walk while really focuses on driving and pushing forcefully off each leg. and people who are new to exercise—can walk backwards without holding on. if you can’t last longer than a few minutes. You will soon feel a nice burn in your thighs.
Props JE. "The effects of graded forward and backward walking on heart rate and oxygen consumption. Sawyer SF.34(2):65-71. BPHE. RHN
www. 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. 2004 Feb. So if you prefer to do a one-minute interval here and there of these creative uses of a treadmill.ca
. 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. CK.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
References: Hooper TL. Bruce BA. Dunn DM." J Orthop Sports Phys Ther. Daniel JA.122 Backwards Walking Intervals You needn’t spend a whole lot of time walking backwards to reap benefits.
www. and feel awesome in just a few minutes.. rev your metabolism.123
4-minute Cardio Blast Workout
Pressed for time? Want to a metabolism workout that takes just 4 minutes to complete? Well.TotalWellnessConsulting. watch this workout video and discover how you can burn calories. BPHE.ca
. CK..and with absolutely no equipment!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
commit to eating an entire box of greasy donuts (all 12) if you don't keep your word . 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. or other exercise session..ca
.then watch how sick you will feel! 3. Put something on the line that you will have to do (or give up) if you don't follow through with your commitments. run. CK. RHN www. This will keep you pumped even when you feel down and out.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. The key is to just get moving! Motivation Tip #1 .Get Massive Leverage! Let's say I were to ask for a $10. One the best ways to do this is by creating a vision board. do. 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. Keep a journal or daytimer with specific workouts scheduled into your days (much like a business meeting). don't you think that you might be a little more motivated to keep your commitments (ie. These should be fixed and nonnegotiable . BPHE. Now.TotalWellnessConsulting. and have. family member. This is essentially a collage of images and words that reflect what you to be. eh? Well. 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.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. you don't have to involve this type of money but the trick to find something that motivates you to take action. 1. Pretty bold. working out 3 days per week) with so much at stake? Of course! This is just one example of leverage. 2.. or co-worker about your plans to exercise and make sure they keep you on track. Tell a friend. Here are just a few examples of getting leverage. By looking at your vision board your subconscious will automatically find ways of bringing those results into your life.you need the time for yourself! Motivation Tip #2 . For instance.
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. RHN
www. But you must believe you can what it is that you want (ie. a slim body. Notice what thoughts and feelings you're experiencing when you don't feel motivated and ask yourself "why?" Then. Create a vision board for yourself with images and words that excite you.) .TotalWellnessConsulting. Stay in the present and just be.. BPHE.ca
. etc.and you will! Eventhough you're envisioning your goals do your best to enjoy the moment. CK. It is truly amazing when you set a goal or intention and see it manifest in real life. a sub 4-min mile. you can easily change your focus by feeling grateful for what you already have. Believe you can achieve it . The same can happen for you.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..
Here. apply it. CK.126
The Biggest Cardio Myth... RHN
If you are interested in burning fat and want to know the most efficient way to do so. learn. 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. BPHE.ca
. and watch the fat melt off while your fitness level goes through the roof!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. then you need to watch this video.
Heel push-ups x 10-15 reps (each leg) 3. Put the "buns of steel" video aside and enjoy! Here are the exercises: 1. Sumo squats x 10-15 reps 4. summer (and thus shorts and skirts) are just around the corner. After all. Dumbbell diagonal squat raise x 10 reps (each side) 5. Train hard!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and powerful legs.TotalWellnessConsulting. CK. sexy. BPHE. Lunge into step-up x 10 reps (each leg) Give these a whirl after you've completed a comprehensive warm-up. 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.ca
How to Get Strong and Sexy Legs
Attention guys and gals who want to sculpt their legs and develop a rock-solid back side. Forward-Backward lunges x 10 reps (each leg) 2. RHN
elliptical. These male and female rowers can get away with their large frames because rowing is not a true weight-bearing sport. Therefore. the highest VO2 max on record exist not in runners (as many would think) but rather cross-country skiers and rowers. Think about that for a second. It’s important to always remember that. swimming. 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. 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. biking. stair climbing/stair master. RHN
www. Most of the male rowers are upwards of 6’4’’ and 220 lbs of shear muscle. CK. rowing. 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.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. let’s look at the typical options. Your working muscles need oxygen otherwise they will quickly fatigue and will be unable to perform their functions. Both cross-country skiing and rowing involve just about muscle in the body working against resistance. This is because the more muscle that is needed to perform an activity or movement. walking. BPHE. All forms of exercise will work in the long run given the right training program and consistent effort. Make sense? Oxygen is the precursor to all the energy your body produces. and obviously many outdoor sports such as cross-country skiing. upper body ergometer. this terrific sport idealizes large
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. In fact. Running. So there are many forms of cardio to choose from and they all work. As such. If you’ve ever watched Olympic rowing you will have undoubtedly noticed towering men and women stacked with large and lean muscles. This is because the body burns 5 calories for every liter of oxygen that it consumes. 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. making them calorieburning machines.ca
. the more oxygen that will be needed to supply those working muscles.TotalWellnessConsulting. what do you think would be the best type of cardio to do for fat loss? Well.
the heavier you are. 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.129 muscular athletes because they can produce a lot of power. running is weight bearing which means that the muscles of your lower body must work harder to support you and propel you forward. But it makes sense if you think about it. It is therefore the most effective type of cardio for burning fat and helping you lose weight. most cross-skiers don’t exhibit the same physical stature as rowers. RHN
www. This also means that a lot of calories are being spent. There are two main reasons for this. running is one of the least efficient of human movements. How many 6’4”. First. Yet. right? Therefore. It simply makes their movement much easier. Less weight to carry means less effort. expending more calories. If you have a tough time envisioning this.TotalWellnessConsulting. BPHE. through their large muscle mass. Similarly. Therefore. If you took these same rowers and asked them to run at the same intensities at which they row. Cycling is easier than running. thus. which means that it produces a lot of heat/energy expenditure for its movement. running is your best option. 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. Find me an overweight runner and I’ll be amazed. right? That’s because cycling is one of the most mechanically efficient human movements. even if it’s muscle. Second. their aerobic capacity is astronomical. both aerobically and muscularly. 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. You will immediately notice the difference. However. CK. 220 lbs runners do you know of? Most runners are slim and slight. then I encourage you to go for a run with a 20 lbs pack on your torso.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Running burns more calories than other activities. However.ca
. at the same intensity. the more calories you will burn (assuming equal intensity as someone who is lighter). This is great for those who want to lose weight but not so great for those looking for efficient modes of movement.
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. 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. Sit-ups and crunches have little fat burning effect simply because they are small.130
How to Get 6-Pack Abs
One of the most common goals that fitness enthusiasts have is to develop 6-pack abs. are motivated to sculpt their abs (perhaps not to the same degree of men) along with losing weight and burning fat.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. can be detrimental to your pursuit of a 6-pack. It’s important to keep in mind that you can never out train a bad diet.TotalWellnessConsulting. Let’s first tackle the diet issue. BPHE. That’s nonsense. This type of mentality. Many athletes seem to think that they can get away with eating whatever they want because “they need” the calories. lunges with biceps curls. CK. too. These are exercises that require large muscles. limited movements that involve a small group of muscles. and step-ups with shoulder presses are all great examples of movements that use a huge amount of muscle. 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. 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. squat presses. especially if adopted by recreational exercisers. Many women. Every person inherently has the same amount of muscles. 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.ca
. especially among men. For instance. 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. You can exercise all you want and do thousands of sit-ups each day to little effect if your diet is out of whack. RHN www. But whether or not you can see yours depends on the amount of fat you have covering these abdominal muscles. To visually see the tone of your abdominals your body fat needs to be about 10% or lower. The only difference is whether or not you can see them. it boils down to 2 main factors – training and diet.
A simple set of crunches on the BOSU ball is much different and more effective than doing them on the floor. 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. • • • • • Push-ups with Knee Drive Deadbug Hovering Back Extensions V-Sits Alternating Jackknife
Watch this video to see what these ab exercises look like. 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. BPHE. the greater the “burn” you’re going to feel and the stronger your abs and core will become. Just remember through – ab-specific exercises won’t get you any closer to your goal.ca
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. One of the keys to core and abdominal training is muscle activation. The BOSU ball challenges your core and abdominals like nothing you’ve ever experienced before. But here goes. RHN
www. One of my personal favourite abdominal “props” is the BOSU ball.TotalWellnessConsulting. Repeating the same boring exercises over and over is not an effective way to train. Its inherent instability requires your deeper core muscles to constantly work to keep you balanced while you attempt to perform the movements at hand. All exercises should be performed to fatigue. 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.131 Try them and just watch how your breathing and heart rate immediately go through the roof.
then you’ll be happy to know that you’ve already got everything you need. 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. or looking for some great workouts to enjoy at home. jumping jacks (3-5 minutes) CIRCUIT WORKOUT (30 seconds work. some full body cardio movements. Watch this video for detailed instruction WARM-UP Jogging on spot.TotalWellnessConsulting. don’t feel like using weights or machines. 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. 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. Please note that this workout is designed for beginners so stay tuned for more advanced variations. I’d like to share one such workout with you. CK. Believe me. it might be tougher than it looks so pace yourself.ca
. Bodyweight workouts are not only great for beginners – they can even by used by the fittest people. BPHE. are traveling. some of my most challenging and caloriecrunching workouts revolve around nothing more than push-up and pull-up variations. 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. Repeat this circuit 2-3 times. To this day. RHN
www. and some great core and abdominal exercises.132
Bodyweight Workout for Beginners
If you ever find yourself at a loss for workout ideas. You will then rest 30 seconds before moving onto the next exercise.
you would be combining bouts of walking and jogging. One way to build up your running endurance is to simply run a little bit longer each time you run. you may want to consider interval training. the desire to run is present for many people because of its fat burning and overall cardiovascular benefits. BPHE.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. They would then repeat this sequence for a given amount of time – usually 10-15 minutes depending on their initial fitness level.ca
.TotalWellnessConsulting. 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. 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. Initially. This progression allows your body to adapt to new running demands while minimizing your risk for injury. This method of running at the same pace for a given distance or duration is known as steady-state cardio or running. So for our purposes. RHN
www. And as you become fitter the amount of time at the low and high intensities would vary to give you more of a challenge. That’s to be expected since the body hasn’t been trained to accommodate the greater demands imposed by running faster or longer. CK. and since you are a beginner. Start with this interval training workout:
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. is by far the most superior training method to improve your running speed and endurance while maximizing your fat burning potential. HIT refers to a method of cardio training whereby you combine bouts of high and low intensity. then the workout I’m about to take you through will make your day a happier one. When most people start running (at whatever stage of their life) they usually cannot run for a very long period of time. A good rule of thumb is to increase either your distance or speed (not both) by no more than 10% per week. Instead. However. The wonderful thing about interval training is that there are thousands of possible interval combinations that you can use. Interval training. Each bout would last a certain amount of time and would be executed at a certain speed. also known as HIT.
Repeat this sequence for a total of at least 10 minutes. That is to walk for 90 seconds and then jog for 30 seconds. then go for it. Working at higher intensities also means that you burn more calories and while maximizing your body’s ability to burn fat. your metabolic rate will increase and you will be burning fat even while your resting. Starting off. When it comes to fat loss the key is intensity.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. Over time. 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.TotalWellnessConsulting. BPHE.134 Assuming that you’re a complete beginner I’m going to suggest that you begin by following the workout I mentioned above. So start off with this walk and jog HIT workout and progress from there. If you feel you can go longer. 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. RHN
. For more great interval training workouts check out my Treadmill Trainer™ iPod running workouts.
and get fit then this workout is for you. After your 1-2 minute rest period. For instance. Got it? Awesome! Both the circuit training and interval training sequences are repeated twice. a stability ball. RHN www. CK. 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 each exercise you will then rest for 30 seconds before moving on to the next one. and a step. you will then choose a cardio machine and perform 5 minutes of intervals. BPHE. work. Another great advantage of this workout is that all you need to complete it is a set of dumbbells. For these intervals you will be working hard for 10 seconds and recovering for 50 seconds. 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.ca
. Once you’ve completed the entire first set you can then grab a sip of water and rest for 1-2 minutes. So if you want to burn fat. So here’s how the workout structure will look: WARM-UP 5 minutes light cardio CIRCUIT 1 (30 sec. tone up. 30 sec. 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. For each exercise you will be completing as many repetitions as possible in a 30 second time period. So here’s how it’s going to work. The interval training component is a great way to spike your metabolism and burn further calories in just a few minutes. A cardio machine is advised for your interval training component. We’re going to take 6 exercises and set them up in a circuit training routine. This will be repeated 5 times for a total of 5 minutes.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.TotalWellnessConsulting.
. CK. recovery) Rest 1-2 minutes CIRCUIT 2 (30 sec. BPHE. recovery) This entire workout should take you no more than 40 minutes. 50 sec.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. hard. work. hard.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. RHN
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.
This is important because the ability to respond to sudden surface changes is a reality of life. CK. muscle firing sequencing. Therefore. But the question is “Are exercise ball workouts needed and useful in an exercise program?” I believe that they are. walking on an icy sidewalk. right? Because of this your body’s “receptors” send your brain and nervous system specific messages telling it where it is positioned. you develop a better sense of balance. It also means that the body has a greater ability to know where it is. one of the big benefits of performing exercises on the stability ball is the heightened training that your nervous system receives. Think about running on uneven grass. your nervous system fires signals to the necessary stabilizing muscles that will enable your body to maintain a balanced position as best as possible. In my experience. 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. RHN www. For instance. standing while riding the bus or subway. 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. 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. and exercise balls. BPHE. 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. when you are sitting on a exercise ball there is an element of instability. As a result.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). Popular opinion
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. In turn. Many trainers and athletes alike have adopted the use of the exercise ball to enhance the effectiveness of their core training programs. bosu balls.TotalWellnessConsulting. In English what this means is that your body has a better sense of balance. and other processes that enable your body to perform on unstable surfaces.ca
. Reason #2 – Greater Core Muscle Activation Core stability training has become a key aspect of most athletic training programs.
external obliques. allowing your workouts to be more
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. my advice is to try it for yourself. and erector spinae. 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. BPHE. However. Here are a couple of core-based movements that are far more challenging on the exercise ball (thus eliciting greater muscle activation). You’ll notice an immediate difference. But in all honesty.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. 3.ca
www. They would definitely make great party tricks that’s for sure. 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. For instance. Try these 3 movements and see for yourself which ones are more challenging. CK. Research examining exercise ball use is limited due to the difficulty in measuring actual core stability. To date most studies have only been able to measure the muscle activation in global stabilizer muscles such as rectus abdominus. muscle activation in stabilizer muscles and physical loading demands placed on the body. Push-up knee roll-ins with feet on ball INSTEAD OF knee raises. Although the research is conflicting and somewhat inconclusive. the research to support or refute these claims is minimal. 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. Nonetheless. Crunches on the exercise ball INSTEAD OF crunches on the floor 2. 1. Planking on the exercise ball with feet raised on bench INSTEAD OF planking on floor. it is still an effective tool for developing greater core strength and stability. 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. 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.TotalWellnessConsulting.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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.TotalWellnessConsulting. BPHE. CK.139 enjoyable will better enable you to stay on track to reach your goals. This will ensure that the ball you have chosen is just right for your height.ca
www. Most people fall off their exercise programs because they’re boring and monotonous.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. However.TotalWellnessConsulting. for example. What a workout! For more calorie-crunching full-body workouts click here to check out Fitter U™. With this type of movement all of the large muscles in your legs are working at the same time as your biceps muscles.ca
. and the more muscle required for a given movement. you perform a set of seated biceps curls I’m sure you can appreciate that you wouldn’t be huffing and puffing. there isn’t a great oxygen demand for that type of movement because it is solely focusing on the small biceps muscles. If. BPHE. right? Therefore.thus it can burn more fat. 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 . Your body burns 5 calories for every liter of oxygen it consumes. CK. More muscle working means more oxygen needed which means that more calories will be burned. the more oxygen it needs. RHN
www. The reason for this is simple. Watch this video for some great full-body exercises that you can do on the cable machine.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.
CK. Do as many reps as possible for each exercise.ca
"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. Once you master them they also make great party tricks! Here’s the workout video
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN
. or crunches. CK. using a variety of exercises (crunches. leg lifts. Those 2 lower abdominal muscles that most people forget to consider help make up the 8-pack or rectus abdominis muscle.TotalWellnessConsulting. The reason for this is simple. I know I did at one point. You can do 1. Therefore.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Although there intentions were honest. 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. Therefore. SECRET #1 It’s first important to realize that we’re not dealing with a 6-pack but instead an 8pack. Let’s see how you can accomplish this goal and discover 3 secrets that you need to know in order to do so. when you do situps. The more muscle involved in a movement. RHN
www. abdominal crunches are close to useless because they’re focused on such a small group of muscles that there is little metabolic effect. or leg lifts you’re training the exact same muscle – the 8-pack OR rectus abdominis – and the full length of this muscle. However. 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. 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. This means that from a neuromuscular perspective there is no difference between the upper and lower abs. plank. the more calories that are burned.000 sit-ups a day if you like but your efforts will be in vain. like with any other muscle in the body. there is simply no differentiating this 8-pack muscle. The second thing to realize is that rectus abdominis muscle is innervated by only 1 nerve.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. BPHE. Perhaps you fall into this category as well. SECRET #2 When it comes to visibly seeing your 8-pack there is little use for abdominal exercises! That’s right. 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. In order for you to visibly see your abdominal muscles your body fat percentage needs to be around 10% or lower.
these muscles learned how to tighten and strengthen my core naturally. the incorporation of high-intensity interval training is needed to rev up your metabolism and maximize your calorie burning potential. After much conscious effort. and EO is simply to abdominal brace whenever you can. This 2-step activation is known as “abdominal bracing”. However. That’s fine. 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). The same can happen for you. In fact. wouldn’t it? Ok.TotalWellnessConsulting. so here’s what you want to do. BPHE. they simply acquired a natural tonicity to provide me with a tight. 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. instead of thinking about of activating these muscles. It sounds pretty ridiculous put back in junior high school I simply began “abdominal bracing” (not knowing what it was at the time) in order to get those washboard abs. the most important component is certainly your diet.143 Full-body movements such as squat presses. these critical muscles help tighten your tummy while supporting your spine. The funniest part is that I was doing it to impress a girl. this is how I started out way back in the day. You want to spend time developing and strengthening your trunk stabilizers – namely your transversus abdominis (TVA) and your internal (IO) and external obliques (EO).ca
. In conjunction.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. in the meantime. CK. you could reduce your waist size simply by using a couple of easy-to-do core strengthening exercises? That would be already. and burpies are great movements that expend huge amount of calories. The easiest way to train the TVA. when it comes to shedding body fat. Pretty silly I know but it worked. slim. Aside from full-body movements. stepups with biceps. But what if. RHN
www. Realize that it will take some time and hard work to get a chiseled waistline. lunge walks with arm raises. IO. So. and strong core.
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. With this type of movement all of the large muscles in your legs are working at the same time as your biceps muscles. with full body (multi-muscle) movements you will burn more calories! Give it a shot. right? Therefore. Your body burns 5 calories for every liter of oxygen it consumes and the more muscle required for a given movement.TotalWellnessConsulting. If your heart rate is more elevated then you will burn more calories. Wall squats with biceps curls INSTEAD OF biceps curls alone. If. BPHE. 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. CK. Start off by performing 2 sets of 10-12 reps for each movement (after a comprehensive warm-up obviously).
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Give these movements a shot and you’ll notice an immediate difference. However. for example. 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. there isn’t a great oxygen demand for that type of movement because it is solely focusing on the small biceps muscles. 4. 2. Squat presses INSTEAD OF squats alone. Here are some typical exercises that can be spiced up by using full-body caloriecrunching movements. 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. Step-ups with shoulder press INSTEAD OF seated shoulder press. 1. Therefore. 3. RHN
. Lunge walks with lateral raises INSTEAD OF lateral raises alone. the more oxygen it needs.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. You will also receive a greater cardiovascular training effect while developing lean muscle. 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. More muscle working means more oxygen needed which means that more calories will be burned.
145 The key to burning fat and building a functional and fit body is to train movements NOT individual muscles. Think of how your body moves on a daily basis – that’s how you want to train it. BPHE.TotalWellnessConsulting. CK. The results will speak for themselves.ca
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN
So having said that. As a beginner. My main objectives are to lose weight and to get in 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. CK. lose weight.How Often to Run per Week???
Like with any form of training. you become a stronger and more endurant runner as you run on a consistent basis. I usually suggest to move onto volume 2 when you feel comfortable running at least 15 minutes without walking or stopping. 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. However. It really depends on how your body adapts to your running training.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.146
Beginning Runners . Recently. I am very excited to start the Treadmill Trainer™ volume 1 running workout! I want to start running but right now I am beginner. there is a fine balance between frequency of running and when you should rest to allow your body to recover. BPHE.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. as a beginner using Treadmill Trainer™ running workout 2-3 times per week is plenty to help you become a better runner.ca
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. 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. RHN
www." . and get in great shape.
.just do it now and you'll be amazed at well you do!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN
www.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. CK.TotalWellnessConsulting... So don't be intimidated.
The natural tendency then would be for the band to “snap” back to original length. performing a biceps curl with a resistance band is far more challenging than using dumbbells. as you lengthen the band it creates more resistance. Second. the answer to your question is yes! I recommend using resistance bands for several reasons. 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.” Well Elvis.TotalWellnessConsulting. BPHE. much like a rubber band that has been stretched. CK. So the combination of increasing tension and intrinsic eccentric properties make the resistance band an amazing workout tool for developing muscular strength and size. I’ve watched all of your YouTube videos on different types of exercises. it is important to progressively use tauter bands as you become stronger. 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. The constant pull of the band creates an ever-growing amount of tension making any muscular movement challenging throughout. So it’s almost like starting the movement with 10 lbs dumbbell and finishing it with a 30 lbs dumbbell. as the resistance band is stretched it stores a tremendous amount of “recoil” or kinetic energy. using resistance bands is a great way to develop strength. However. Elvis. as an example. A growing body of research is showing that “accommodating resistance”. First. RHN www. is a tremendous way of developing muscular strength.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. Million thanks. As you get
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. a phenomenon whereby the band’s tension becomes more challenging at your muscles’ strongest length (or angle). Just like using a 10 lbs dumbbell forever will force you to plateau and realize no further strength gain. so too will a band of similar tension. This is due to the fact that as you raise the band it becomes more taut.ca
. This provides an incredible eccentric or “negative” load on the working muscles that can produce amazing gains in strength. creating more tension and work in the biceps muscle. much like a outstretched spring. For instance. In general. Here is what was asked… “Hi Yuri.
Resisted Crunches (on stability ball) 4. Standing Alternating Chest Press 6.ca
. complete as many reps as you can in 30 seconds. Here is a great resistance band workout that is great for doing at home. CK. Squat Sit with 1-Arm Back Row Repeat for 2-3 sets with 1-2 minutes rest between each set.TotalWellnessConsulting. while you travel.149 stronger move onto a tougher more resistant band. 1. Reverse Lunge with Back Row 5. Squat Presses 2. Lateral Lunge with Diagonal Chop 3. BPHE. Resisted Step-ups with Biceps Curls 3. Enjoy!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. *For each exercise. or even in the gym. Watch this video to learn how to do each movement. RHN
www. Progression and overload are 2 important aspects of any training program and need to be implemented for maximum gains in strength and muscular growth.
Personally. 8. You could then repeat this protocol for 10-15 minutes.TotalWellnessConsulting... 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). I'd truly and greatly appreciate it if you will answer these questions for me. For example. My best advice is to use a track if you can. today I went on the treadmill and did 3 minutes at a brisk walk around 4. One method of doing these interval runs outdoors (if you
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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.2 is basically a legitimate run for me at this point so I was wondering if this is fine.ca
. CK. Answer #1 Doing interval training workouts on the treadmill is fine if you're using longer intervals since it takes most treadmills a fair amount of time to reach the desired speed. I would suggest using the treadmill for running workouts that involve intervals of at least 30 seconds.3 MPH and than went into 7 sets of 1 minute at 8. BPHE.2 mph and than 1 minute at 4. Answer #2 To do interval training outside is fairly simple yet not as accurate when it comes to calculating running speed.3 mph finally finishing with a 3 minute cool down.." . "I saw your video and it encouraged me to try this system out because I am pressed for time a lot.Mike
The answers to these questions are "it depends". 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. 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. 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.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. RHN
www.TotalWellnessConsulting. CK. 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. if you're running on a sidewalk you could accelerate to full speed between streetlights or street corners and then jog for recovery for twice that distance (ie. 2 street corners). For instance.ca
.151 don't have access to a track) is to arbitrarily assign landmarks as your start and stop locations. The same can be done in a park using big trees or other landmarks that you choose to use.
WARM-UP . right? Personally. RHN
www. Then move on to the next exercise with no rest. and an arsenal of bodyweight (and tubing) exercises for the best workout experience ever! Plus. BPHE. All you need is an exercise band and your bodyweight. I try to do as many workouts as possible outside using a combination of stairs.5 minutes Jogging (on spot or for distance) and/or jumping jacks WORKOUT . Repeat for 2-3 sets. watch the video to learn how to do the exercises.152
Strength and Fat Burning Outdoor Workout
If you're like me and love spending time outside. Also.ca
. Especially as the weather gets warmer who wants to workout in a gym anyways. burpies. hills. CK. 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. Have a look at the video for this workout
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. then you probably enjoy exercising outdoors as well. jogging on spot.jumping jacks. 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. If you're looking for outdoor strength training and cardio fat burning workouts then give this a shot.10 min Complete as many reps as possible in 30 seconds. 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. As such. treadclimbers.
TotalWellnessConsulting. By this time. best of all. First I would run fast up every single step (training foot speed). There are probably a total of about 150 steps. Here's what we did: (1) We started off by running about 2 km to get warm. I would run every other step (more strength than speed). (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.ca
. BPHE. Each run was slightly different. Jax.ah. relief! I encourage you to try this or a similar outdoor workout. I did a set of push-ups to failure. and went for an awesome cardio and strength training workout. We ran this staircase 6 times. CK.153
Fun Strength Training and Cardio Outdoor Workout
This morning I took my dog. Next. 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. 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. Jax was so tired that he spent most of the day sleeping . Then. RHN
www. Play this video to see what they look like. Our workout was complete within 40 minutes and I felt absolutely amazing. my legs were toast and my heart was beating out of my chest. (2) We then came across a great set of stairs that I love running. And.
3. Fitter individuals burn more fat
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. brieﬂy. There are many mechanisms thought to be involved in the fat oxidation difference between men and women. This is the point (or intensity) at which carbohydrates take over as the predominant fuel source for exercise. Fat is a greater contributor to total energy expenditure at lower exercise intensities.TotalWellnessConsulting. women burn more fat than men at all exercise intensities. Conversely. as exercise intensity increases so too does the contribution of carbohydrates to total energy expenditure. BPHE. muscle ﬁber type proportion. there are several mechanisms that inhibit fat burning at higher sustained intensities including lactic acid accumulation and an increasingly acidic cellular environment.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. They wanted to determine whether the ability to burn fat was influenced by gender. and the study cited. CK.ca
. training status. The researchers studied the effects of an incremental treadmill test to fatigue on 300 male and female subjects of varying fitness levels. 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. and activity of the fat burning enzyme hormone-sensitive lipase. The present study found several interesting findings that have also been confirmed by numerous other studies. Some of these findings include: 1. This goes back to the “crossover effect” that was mentioned above. 2. these include levels of circulating hormones and catecholamines (adrenaline). However. and most importantly exercise intensity. Relative to lean body mass. training status. RHN
www. adrenergic regulation of fatty acid mobilization. whereby fatty acids comprise roughly 55% of total energy expenditure at low intensities but diminish as exercise intensity increases. fat free mass (lean body mass). It has been well established that the most important determinant of fat burning during exercise is in fact exercise intensity.
As your body adapts to endurance training it becomes better at saving important carbohydrate reserves and instead utilizes unneeded fat. J Appl Physiol 98: 160 –167. et al. At least 30 minutes per day should do the trick. get active on a daily basis to allow your body to become a fat burning machine. Therefore.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Determinants of fat oxidation during exercise in healthy men and women: a cross-sectional study.ca
.TotalWellnessConsulting. The second piece of advice I’d like to give is to you is this… WALK EVERY SINGLE DAY! Why? Well. Therefore. Take Home Message Based on these findings it is clear that the fitter you are the better your chances of burning fat. It also has been firmly established in training studies that trained individuals utilize more fat at the same relative (higher absolute) exercise intensity than untrained individuals. at a minimum you need to make walking (a relatively low intensity activity) a fundamental aerobic activity in your daily life. CK. 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).155 Both VO2 max (maximum aerobic capacity) and training status are signiﬁcant predictors of fat oxidation. Take your dog for a walk. M. 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. walk with your loved one. BPHE. (2005). as this studies (and tons of other studies have shown) low intensity exercise uses fat as a major source of fuel. 2005. RHN
But as with any type of training. It's important to note that the treadmill speed was identical during both the short and long interval workouts. For instance.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. and different energy systems will be used depending on the intensity and duration of the exercise. meaning that the total amount of time spent running on the treadmill (16 minutes) was also identical. Moreover. CK.TotalWellnessConsulting. with 36second rest periods. both lasting 40 minutes.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. the ratio between work and recovery bouts was also the same (ie.ca
. Despite the fact that exercise intensity and duration were kept constant during both trials. The second workout involved long intervals lasting 24 seconds. RHN
www. 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. The first consisted of short intervals lasting 6 seconds. your body will adapt to how it is trained. with 9-second rest periods. 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. 2 minutes recovery) while others recommend shorter duration intervals that can elicit a much harder effort.but it isn’t what you think. 2:3 work to rest). 1 minute hard. And in reality there are literally thousands of different interval training protocols to follow depending on your goal and fitness level. BPHE. Here’s why… Research published in the European Journal of Applied Physiology compared the fat-burning effects of two different interval training workouts. So the answer to the interval training for fat loss question is yes . there were large differences in fat oxidation. 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.
Think of it a little like a "reserve" oxygen supply. However. you’d need more time to recover. Therefore. myoglobin’s oxygen stores are reduced. When oxygen supplies become limited. thus. RHN www.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. the number of fat calories burned was approximately 3 times LOWER during the long (24 seconds) interval workout. According to physiologist Olof Astrand. As mentioned.ca
. it's important to understand a little more about a substance called myoglobin. carbohydrates then provide a greater proportion of energy. As the blood has hemoglobin. don’t burn as much fat as shorter intervals. Your body needs more oxygen to burn fat as a fuel (compared to carbohydrate or protein). 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. Studies also show that shorter intervals don't feel as physically demanding as long intervals.157 In fact. BPHE. the more myoglobin gets used up. 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. which means that you can get better results without feeling like you're working harder.
How much rest should you take between work bouts? This depends on the duration of the work intervals and your fitness level. intense rather than long intervals to promote a greater rise in fat oxidation. then limit your work intervals to a maximum of 15 seconds. and the longer it takes to "reload". if your goal is to lose fat. To understand why the short intervals were so much more effective at increasing fat oxidation. myoglobin is repeatedly used and reloaded during the work and recovery phases of interval exercise. because lactic acid. "blocks" fat burning. a by-product of carbohydrate metabolism. because myoglobin holds enough oxygen to last for 5-15 seconds it would make send to perform short. The longer the work interval. as the duration of the work period increases. And furthermore. Both store oxygen. CK. As such. the muscles have myoglobin.TotalWellnessConsulting. The mysterious myoglobin Myoglobin is a large protein that binds to oxygen inside your muscle cells.
. B. M. BPHE. European Journal of Applied Physiology. 80.G. & Arthur.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.5 times greater than the work intervals (6 seconds work: 9 seconds rest). CK. then you can reduce the amount of recovery. RHN
www. (1999). As you become fitter.TotalWellnessConsulting. a 15-second work interval would require a minimum of 22 seconds rest. Dawson. Based on these findings. give yourself 45 seconds to recover. P..158
The study alluded to earlier used rest intervals that were 1. Effect of work and recovery duration on skeletal muscle oxygenation and fuel use during sustained intermittent exercise. 436-447 . if you’re new to interval training I would recommend starting with a work-to-rest ratio of 1:3. This means that if you work hard for 15 seconds. However.
TotalWellnessConsulting. 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. specificity. running a 5k can be very demanding if you give it your all.5 minute/km then it will be very tough to maintain that pace for longer than a minutes at most . Today we're going to discuss the best type of interval training to improve your running performance.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.5 minutes/km.5 minutes/km) : 1 minute recovery jog Repeat for a total of 9 intervals or 27 minutes.159
Interval Training for Runners
Yesterday. So instead of going all out and hitting the wall. this may be tough for many intermediate 5k runners at first. RHN
www. you can break up your training runs into intervals that mimic your goal pace while allowing yourself to recover in between. The 5k is usually run at a pace that is close to 80-85% of your maximum heart rate. we talked about the best type of interval training for burning fat.ca
. but the good news is that with proper training one can achieve such goals.at least initially. their pace would equate to 3 to 3. Most advanced 5k runners can run a 5k in anywhere from 15 to 18 minutes. If you're not used to running a 3. As such.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 3. CK. For obvious reasons. 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. So if you take an average pace of 3. this type of run can lead to build up a lactic acid and fatigue fairly quickly. Specificity. For instance. BPHE. especially if you aren't prepared properly. Believe me. that's very fast! That means that over a 5k distance.
160 Running this workout for 27 minutes would mean that you would be at your 5k race pace for the desired 18 minutes (because we've broken it up with recovery bouts). Once you've followed this interval training workout for 2-3 weeks you should be ready to move onto the following (more challenging) interval training run that will get you ready for your 5k race. you're also maintaining this pace of longer than the previous workout (3 vs. 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.TotalWellnessConsulting. specifically) accustomed to running at or faster than your race pace for longer periods of time while allowing less recovery over time. RHN
www. CK. 2 minutes). when do you get to recover in an actual 5k race? Never! Furthermore.ca
. The goal with these workouts is to get your body (cardiovascular system and legs. After all. BPHE.
WORKOUT #2 Warm-up: 5 minutes (talk test pace) Interval Training Workout: 3 minutes at 110% of 5k pace (ie. 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. 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. As a result.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.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. research shows that metabolic rate is higher for several hours following interval training compared to steady state exercise. By stimulating your cardiovascular system to work closer to its maximum capacity for a longer duration than steady state exercise. HIT allows for better time efficiency. 3. Interval training increases post-exercise energy expenditure (calories burned following exercise) more than steady-state exercise. What are the benefits of interval training? 1.TotalWellnessConsulting. 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories. replace energy stores (i. free fatty acids). Interval training is in contrast to the more familiar “steady state” exercise where the intensity is much lower but longer in duration. Therefore. which is an indication of more fat. CK.e. being used for energy production. In fact. BPHE. With interval training sessions.e. whereas 30 minutes of intervals will burn approximately 584 calories! 6. Traditional steady state cardio training can become quite boring. For instance. cardiovascular system and nervous system to a greater degree. and after. Research has shown that after a bout of interval training there is more fat in the blood (i. As this can take many hours. carbohydrate) and restore the body to its normal state (e. Interval training increases the activity of enzymes involved in fat burning. Interval training stimulates the respiratory system. After intense exercise. which means that more fat is burned. Intervals vastly reduce boredom. reduce heart rate). HIT burns more calories. 7. 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. you alternate between a bout of higher intensity exercise followed by a lower intensity or “active recovery” bout.ca
. you will keep on burning more calories long after the workout is over. 2. As an example. the body needs extra calories as it works to repair muscles.g. more fat and carbohydrates are burned to support the expanding energy demands of the body during. 4. HIT offers more variety and excitement to your workouts. 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. intense exercise. 5. HIT causes a greater increase in VO2max (aerobic capacity). RHN www.
TotalWellnessConsulting. the body adapts best to changing stimuli.162
8. Number of Intervals Because of its versatility. BPHE. Again. This is great for those looking for variety and change. The more glycogen you use during exercise the more fat you will burn following exercise! Guidelines for Interval Training 1. if you're an absolute beginner I would recommend starting at a work : rest ratio of 1:4. The recovery interval should range in the 55 – 65% of maximum effort. Interval training makes use of both aerobic (type 1) and anaerobic (type 2) muscle fibres. HIT results in increased amounts of circulating growth hormone (GH) following exercise. this could represent a high-intensity (work) interval of 15 seconds followed by a 60 second recovery interval. 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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca
. 10. which means an increased opportunity to exercise at higher levels that burns a lot of calories. This promotes an increase in lean body mass and increased fat burning. After all. as the longer the interval. This does not occur to the same extent with steady state exercise. This is in contrast to steady state exercise that only makes use of type 1 fibres. 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. Intensity of high-intensity interval 2. For instance. Furthermore. If you are more advanced you can play around with this ratio for increased difficulty. The ratio of work to recovery can be varied and will depend on your fitness level and desired goal. CK. this type of training can be done on any cardio machine. 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. HIT offers 1000s of different program variations. Duration of high-intensity interval 4. 9. Duration of low-intensity interval 5. As an example. This will depend on the duration of the interval. Intensity of low-intensity interval 3. This is particularly beneficial for those looking to maintain their muscle mass and at the same time reduce body fat. By increasing the conditioning of these type 2 muscle fibres you will greatly increase your capacity to tolerate high-intensity exercise. RHN
www. the lower its intensity.
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
Since fat-free mass (or muscle mass) is responsible for fueling our metabolism. 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. men and women are
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. First. they will in turn have a higher ADMR (average daily metabolic rate). women generally have smaller body sizes. the average daily metabolic rates (ADMR) for women will therefore be less than that of men of the same ages and body sizes.TotalWellnessConsulting. 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. as a result. Prior to puberty. 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. For example. However. and your activity level. CK.167
Why it's Harder for Women to Lose Weight
It has been my experience that. 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. Since men have a higher BMR than women. The differences between men and women such as increased muscle mass and BMR are mainly hormonally caused. RHN www. your BMR can be responsible for burning up to 70% of your total calories on a daily basis. but this figure varies due to different factors such as lean body mass. age. women are at a distinct disadvantage when compared to men when it comes to obesity and their ability to lose weight. an 85-kg male running 10 kilometers in 45 minutes would expend 917 calories. According to exercise physiologists William McArdle and Frank Katch. and. therefore. genetics. Women are also at a disadvantage because they tend to have less fat-free mass than men. Your BMR is the largest factor in determining overall metabolic rate and how many calories you need to maintain. according the American College of Sports Medicine. gender.ca
. their energy expenditures have been shown to be less than that of men performing the same activities. lose or gain weight. in general. There are a couple of reasons that can help explain this phenomenon. BPHE. BMR is the minimum number of calories your body needs to sustain life in a resting state. 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.
725 (hard exercise/sports 6-7 days/wk) Extremely active = BMR X 1. 96 lbs. women increase their levels of testosterone. If you have had your body composition tested and you know your lean body mass. To determine your TDEE from BMR.5 kg) Your body fat percentage is 20% (24 lbs. With exercise. Here’s a simple formula you can use to figure out your basal metabolic rate. Since this formula accounts for lean body mass (LBM). then you can get the most accurate BMR estimate of all. This formula takes into account lean mass and therefore is more accurate than a formula based on total body weight. BPHE.9 (hard daily exercise/sports & physical job or 2X day training.e marathon.6 kg) Your BMR = 370 + (21. RHN
www.375 (light exercise/sports 1-3 days/wk) Moderately active = BMR X 1.6 X 43. contest etc. 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). CK. it is the presence of either testosterone or estrogen that leads to physiological changes.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). i. thereby increasing their muscle mass and BMR. (54.6 X lean mass in kg) Example: You are female You weigh 120 lbs. you simply multiply your BMR by the following activity multiplier that most suits you: Activity Multiplier Sedentary = BMR X 1.55 X 1312 = 2033 calories
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.2 (little or no exercise. lean) Your lean mass is 96 lbs. fat. (43.TotalWellnessConsulting. this single formula applies equally to both men and women.55 Your TDEE = 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1. Increased testosterone leads to an increase in muscle mass whereas estrogen leads to an increase in fat deposits. desk job) Lightly active = BMR X 1. BMR (men and women) = 370 + (21.168 physiologically similar.ca
.) Example: Your BMR is 1312 Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.
Interval training allows you to work at a greater intensity while saving you tremendous amounts of time versus low-intensity. 53-54. nutrition. 2. F. The more enzymes you can acquire from food. Drink 2-3 cups of green tea each day – green tea has been shown to increase BMR by increasing your body’s temperature. These enzymes are essential for every single metabolic reaction in your body. Katch. Interval cardio train – studies have shown that high-intensity cardio can raise your metabolic rate for up to 24 hours post-exercise.TotalWellnessConsulting... and human performance (4th ed. 62-64). BPHE.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. (1995).. long. 408-411. pp. boring cardio. and the more you increase your metabolic fat-burning engine!
References: American College of Sports Medicine. McArdle. It is a safe thermogenic aid that also contains tremendous amounts of antioxidants. 151-152.169 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. 3. Baltimore: Williams & Wilkins. Baltimore: Williams & Wilkins.ca
. pp. (1996). 4. the more energy you’ll feel. Use your body weight or dumbbells but make sure it gets done. I. L. the less stress you impose on your digestive system. V. W. RHN
www. Resistance train – a minimum of 3 times per week is recommended. ACSM’s guidelines for exercise testing and prescription (5th ed. CK. & Katch. D. 541-542). Eat more raw foods – raw living foods are rich in enzymes. Exercise physiology: Energy.
Nonetheless. there are players who can only last 20-30 minutes while others are exhausted after just a few full field sprints. work. The beauty of soccer is that there is a change of pace (and direction) every 5-6 seconds..ca
. The goal of this interval training workout was to increase aerobic endurance and speed endurance via short-duration (no lactic acid production) intervals. 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.also known as Toronto Blues FC) in better running shape.TotalWellnessConsulting. Unfortunately. 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. So taking full advantage of the beautiful weather and the wonderful running track at the University of Toronto. See the problem with playing men's soccer is that... I decided to take action and get the members of my soccer team (University of Toronto alumni . etc. RHN
www. At the same time. BPHE. So here's what I did. 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. the commitment (and thus fitness level) from each player is limited due to family. here's what our first interval training session looked like.170
Interval Training Workout
After an embarrassing 2-0 loss last week to a team that we totally outplayed. the average elite player covers around 9-10 km in a 90-minute game. 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.. On top of our regular Monday night training sessions. I initiated a optional (yet highly recommended) interval training fitness session to take place on Wednesday nights.
Stay tuned for that workout later next week.TotalWellnessConsulting. The goal was to get the guys used to running repeated short bouts at their maximum running speed. Next week's session will build upon this one but feature slightly more distance and a reduced recovery time during the intervals. RHN
www. then give this interval training running workout a shot.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. CK. 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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. I wanted to keep it soccer-specific. For now. if you access to a running track. That was never the goal.ca
. BPHE. Again.
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. 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. Thus. Ensure that you get a good 5-10 minute warm-up before beginning your interval workouts.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN
. CK.TotalWellnessConsulting. 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.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. interval training should be used by anyone and everyone interested in any of the aforementioned benefits. BPHE. and burning fat! With such amazing accolades to its name. tested. sport-specific performance. I’ve taken the time to answer these questions by providing you with some tried. You can lower the resistance if you like during the 30-second recovery. boosting metabolic rate.
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. you should feel a good amount of resistance during the 10-second work period.
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. BPHE.173 INTERVAL TRAINING PROGRAM #3 Cardio equipment: rower Purpose: aerobic power endurance and metabolism boost for maximum postworkout calorie “afterburn”. CK. The 1minute rest will surely seem too short as this workout will burn your arms. and most importantly fat!
VIDEO: Interval Training for Runners Watch this video and give this workout a shot as well. This will obviously vary depending on your fitness level. heart.ca
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low intensity exercise fails to increase the excess post-exercise oxygen consumption (EPOC). 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. For instance. A greater EPOC or “afterburn” leads to an increase in calories expended following the conclusion of the exercise bout. The greatest EPOC was reported following the highest exercise intensity (75% VO2max) with 30 liters of oxygen consumed or 150 calories burned. 50% and 75% of their VO2max for a period of 80 minutes. That’s an astounding difference! Now some people might say that 150 calories over the course of 10 hours isn’t very significant. and the “Afterburn” Effect
Traditionally. Assuming everything else to be the same. the magnitude and duration of the “afterburn” increases. A higher exercise
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. a study in the journal Metabolism. In addition. approximately 5 calories are burned. RHN www. it was thought that low intensity exercise was more beneficial for fat loss than high intensity exercise.) Additionally. Fat Burning. or as I like to call it – the “afterburn”.3 hours). the duration of EPOC following the highest intensity exercise was significantly longer when compared to the lower-intensity bouts (10.ca
.5 hours versus 0. had subjects complete exercise bouts at intensities of 29%. more total calories are expended during high intensity exercise for a given duration. It was therefore thought that this equated to more fat loss. This may be true but it becomes very significant when this type of training becomes part of your fitness routine.TotalWellnessConsulting. 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. This. BPHE. However. And for good reason since physiologically the body burns a greater percentage of fat calories is at a lower intensity. as greatly as high intensity exercise.3 and 3. This has been shown in numerous studies. in turn. especially high intensity exercise of longer durations. As exercise intensity increases. CK. (Note: it is well understood in all exercise physiology and nutrition texts that for every liter of oxygen consumed. would increase the absolute number of fat calories expended during exercise of a given duration.174
R. & Jéquier.. RHN
www. such as those from a 1995 study in the Journal of the American Dietetic Association. Baltimore: Williams & Wilkins. McArdle. and human performance (4th ed. (1996). (1985)..ca
. D. Energy metabolism during the postexercise recovery in man. W.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Schutz. M. 42. Rupp. E. L..a hormone necessary for muscle development. & Katch.. 151-152...
References: Bielinski. Journal of the American Dietetic Association. R. Researchers. & Shern. D. Additionally. Benardot. 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. 408-411. Y.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). J. One of the reasons for this is that high intensity exercise promotes the release of growth hormone . Reduce the number of calories coming and increase the amount of calories you expend and your weight loss becomes a whole lot easier. 69-82. Furthermore. Exercise physiology: Energy. Exercise intensity does not effect body composition change in untrained. American Journal of Clinical Nutrition. V. CK. pp. 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. F.. nutrition. I. does not allow you to exercise for excessive durations that could potentially cause the body to tap into muscle protein reserves for fuel. moderately overfat women. A.TotalWellnessConsulting. high intensity exercise. Katch.. 661-665. 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.. BPHE. Cody. 95. even though high intensity exercise does not use as much relative fat as a fuel source during exercise. in the case of resistance or high intensity cardiovascular exercise. increases fat-free mass. Grediagin. fat is burned to a greater extent following exercise in order to replenish the glycogen stores depleted during the high intensity exercise. 541-542). unlike extreme duration low intensity cardio. (1995).
. Resistance training is the key. The more muscle you have. BPHE. CK. 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. The good news is that there isn’t a strict formula for success. 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. you will inevitably burn more fat calories. etc…) that will promote increased fat burning. Unfortunately. RHN
www. The fact is that this simply isn’t so.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. there are numerous exercise approaches that will help you burn fat. There’s no way around this fact. which is a really a reflection of the amount of muscle on your body. none more important than your resting metabolic rate (RMR). 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. RMR is an important source of fat burning because fat is the body’s primary fuel source at rest and during low-intensity exercise. And since your RMR increases as you increase your muscle (or lean body mass). your ability to burn fat depends on several factors. Instead. Unfortunately. long and boring cardio has little effect on your RMR because it doesn’t promote muscle development.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. the more calories you burn because muscle is much more metabolic than fat. losing weight boils down to creating a negative energy balance (ie. And one of the biggest determinants of your RMR is fat-free mass. magical herbs. 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.TotalWellnessConsulting. our culture’s dependence on quick weight loss fixes has led people to believe that there are secret fat loss “cheats” (such as pills.
. Both a decreased and increased fat oxidation has been reported after endurance (cardio) training. But unfortunately. This is an interesting finding since endurance cardio training usually enhances the body’s ability to spare carbohydrates and. use fat as a more predominant source of fuel. Resistance training can take the form of bodyweight and a multitude of other weight-bearing movements. the group of obese women did not alter their fat burning capability but did increase their carbohydrate oxidation. RHN
www. the findings are controversial. will increase your RMR. 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.177 The researchers hypothesized that cardio training (walking at 70% of VO2 max. 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. In obese individuals however. The key is to engage in resistance training workouts anywhere from 2-4 times per week. This tendency was predicted to be even more pronounced after 16 weeks of cardio training. That’s why resistance training needs to be an integral component of any fat loss exercise program – especially for obese individuals. Lean and Obese Individuals Respond Differently to the Same Training Research has also demonstrated that in lean individuals. and especially among obese individuals. In the present study. CK. 3x/week for 16 weeks) would lead to an increased ability to burn fat. Since your RMR accounts for
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.TotalWellnessConsulting. which in turn. The result will be an increase in lean body mass. Although their discussion of the study was interesting. the ability to burn fat increases with endurance training. there was difference in the obese (and nonobese) participants ability to burn fat during their post-training test. Apparently there are mechanisms (still unexplained) that inhibit this from occurring among obese individuals. instead. BPHE. especially among the obese participants. 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). 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.
Reference: Kanaley. Substrate oxidation during acute exercise and with exercise training in lean and obese women.178 roughly 70% of all the calories you burn on a daily basis. BPHE. 85: 68-73
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. J.ca
. European Journal of Applied Physiology. even a small increase can make a huge fat burning difference.TotalWellnessConsulting. RHN
www. et al.
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. Last week’s high intensity interval training routine featured a work to rest ratio of 1:3 allowing us to recover slightly longer. I’ll explain the rationale in a second.I couldn't get to sleep until 1am. CK. The goal of this session was to continue developing aerobic power and cardiovascular endurance without producing much lactic acid. 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. If you’re not sure how to incorporate these cardio routines into your running schedule – it’s pretty simple. 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).Week #2
Well. BPHE. even if you didn’t. Believe me it is a challenging run training workout. 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. let me tell you that last night’s cardio routine was a killer! And in a good way. It's a wonderfully humid evening and the combination of pouring sweat and a tremendous endorphin rush made for quite the euphoric high .179
High Intensity Interval Training Program .TotalWellnessConsulting.
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. Did you get a chance to try last week’s high intensity interval training session? Well. RHN
www. Having said that.
Now. then this high intensity interval training is a must. RHN
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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. 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.TotalWellnessConsulting. 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.ca
. CK.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.
to get your butt out of bed and into exercise mode!
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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.without stepping into the gym! TOP 5 WORKOUTS ITEMS TO BRING ON YOUR NEXT TRIP: 1.in just 5 minutes. RHN
www. iPod or Mp3 player . while also taking up precious little space in your suitcase.. running. allowing you to pretty much hit every single body part... etc. Plus. 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..ca
. CK. Resistance band . Need I say more? 3. It is so versatile. 4.wouldn't it be nice to have your own trainer with you wherever you go? Well. BPHE. you won't have to worry about what to do for your workouts! 5. Alarm clock .TotalWellnessConsulting. Try this resistance band workout. Running shoes .let's get serious. Skippping rope . 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.this is an absolute must. here are my top 5 workout items to bring the next time you travel. 2. In just a few minutes you can have an amazing workout .) you need a decent pair of running shoes.if you're going to be active while you travel (walking.
. This occurred to me on the last 200m sprint where.100 m of which 1. and a serious of pull-up exercises before terminating the workout with some much needed stretching and rehydration. CK.walking.182
High Intensity Interval Training Program . 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. And for good reason .Week #3
I love interval training! But WOW was I tired when I woke up this morning.last night's interval workout was intense.ca
. there was still some juice left in the them to keep pushing strong past the finish line.900m were at our 100% running speed. then give this high intensity interval training workout a shot?
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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.TotalWellnessConsulting. So are you ready to challenge yourself. Although we covered less distance.. when you remove the light pace warm-up and recovery laps we ended up running 3. yet highly enjoyable. My legs are pretty stiff today .5 km However. we did spend 60% of that distance at our maximum running speed! Not bad. we were toast) Interval #3: 200m @ 100% : 100m @ 50% x 3 Total distance = 5. push-ups. Some of the other guys felt the same.that's for sure. RHN
www. 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. although my legs felt like cement. BPHE.
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.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. allowing us to only get in about 2/3 of our interval training running workout.ca
. 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 .
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. for some reason.TotalWellnessConsulting. BPHE. However. So here it is. workers at the stadium decided to close early. RHN
400m or 63% of distance running at max speed)
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. next week will be easier.TotalWellnessConsulting.you can't! You're forced to maintain a certain pace to reach the given distance in a specific time. RHN
www. I subjected ourselves to running 200m in a set time. However.400m (3. 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. 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. The ability to recover at faster pace than you'd like makes a huge difference. light jog for 5 minutes Interval #2: 200m in 35 seconds (work) : 100m in 35 seconds (recovery) x 6 Recovery: walking. BPHE. each week's interval running workout progressively gets more challenging to force our bodies to adapt and become stronger and faster. 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.Week #5
I wasn't able to get up at my usual 6:30am wake up time this morning. the focus of this interval training workout was the recovery.184
Interval Training Workout . Oh well. many of the guys (including myself) ended up walking or lightly jogging during our recovery bouts. CK. Here's last night high-intensity interval training workout. light jog for 4 minutes Interval #3: 100m in 15 seconds (work) : 100m in 45 seconds (recovery) x 6 Total Distance = 5. This type of interval protocol is much more challenging because when all you want to do is walk or trot slowly to recover . 200m and recovering for 200m. especially in a sport like soccer or even for runners of 5k and 10k distances.ca
. when do we really get to walk in such events. followed by 200m recovery in a set time as well. After all. ultimately not reaching our distance target in the required time. for instance. What this means is that instead of simply running. As such.
yet beautiful. though. you will feel like a million bucks after you've completed this interval training running workout! Are you going to give it a shot?
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. 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. BPHE. It's deadly. regardless of the pain! One thing is for sure.TotalWellnessConsulting. especially considering the first 2 intervals. RHN
www. CK.185 Once you go through this workout you'll realize that the goal is the build anaerobic endurance.
Return run: 1.I actually rang some of the sweat out of my shirt! Damn Toronto humidity.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. for some reason. In total.ca
.. And I was dripping sweat. BPHE..
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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. RHN
www. But I must tell you that we didn't have one of our typical intervals sessions because. CK. We decided to run over to Casa Loma and run the flight of about 200 stairs that leads up to this beautiful Toronto landmark. we worked without stopping for a total of about 52 minutes.5 km. ran about 3. and ran up more than 1000 stairs! Quite a workout I must say. kids. though. I've got it ready for you.7 km back to the stadium at 80% max heart rate. So here's how the workout looked: Warm-up run to the stairs: 1. Varsity stadium was closed! But that didn't stop us.
BPHE. In my mind. a lack of money. 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. CK. RHN
www. Try this home workout. All you need for this workout is your body weight! No home gym equipment or weights required. If you want to make it more challenging do each exercise for 1 minute or allow no time for recovery between exercises. it's all about the home workout! Truth be told. it only makes sense to figure out an alternative to paying monthly fees and dreading walking into the weight room. In and out! Other times I enjoy working out home or even outdoors when it's nice.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.ca
. Perform 2-3 sets of this circuit with each exercise lasting 30 seconds. So here's a great home workout that you can do the next time you don't like feel like going to the gym. then this post is for you.TotalWellnessConsulting. When you think of the fact that the biggest obstacles to staying active revolve around a lack of time.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. and intimidation.
and more specifically your VO2 max. BPHE. distribute.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. It appears that in order to induce the maximum change in cardiac output. So it goes without saying that your VO2 max and cardiovascular endurance will be greater with the proper aerobic endurance training. RHN
www.TotalWellnessConsulting. For instance. and utilize at the cellular level. Cardiac output is the amount of blood pumped out by the heart each minute. It is the product of your heart rate and stroke volume (blood ejected per heart beat).ca
. 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. your heart rate (at a given intensity) usually decreases . Improvements in VO2 max occur as a consequence of sufﬁcient physiological disturbance to the factors that determine it. 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. At the same time. CK. your heart muscle becomes stronger allowing the stroke volume to increase. This represents the maximum amount of oxygen that your body can intake. pushing out more blood per contraction. you should sustain exercise training near your VO2 max for as long as possible. training needs to extend the stroke volume to its maximum capability. which coincides with the your VO2 max. That's why very fit individuals have a much lower resting heart rate. in order to maximize the physiological determinants that affect your VO2 max.If Only More People Knew About This!
Cardiovascular endurance is often measured by what's known as your VO2 max. Cardiovascular Endurance Explained So bear with me for a moment as I explain the fundamentals of improving your cardiovascular endurance. As you become fitter.both indicate an improved level of cardiovascular endurance. 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. Therefore.188
Improving Your Cardiovascular Endurance . cardiac output (central component) and arterio-venous difference (peripheral component).
Instead.5 VO2peak (50% intensity). RHN
www. Treatment 3 Constant rate run: 20 min constant rate run on a treadmill at a velocity equivalent too. BPHE. in order to elicit the greatest possible VO2 max improvements you'd want to do more of your cardiovascular endurance training near 180 bpm. So which one do you think produced the greatest improvements in VO2 max? Well. Without getting complicated. and determined by the mean velocity of treatment A and B (75% VO2 peak). just use the simple formula "220 . 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. Obviously. then your maximum heart rate would be 180 bpm. if you're 40 years old. CK.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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.ca
. 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". 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. So.TotalWellnessConsulting.your age" to determine your maximum heart rate. it is easier to track your exercise intensity by using a heart rate monitor or by simply taking your pulse. *Treatment 2 2 min intervals: 5 × 2 min efforts at Vpeak interspersed with 5 × 2 min efforts at 0.5 at VO2 peak. Therefore. Because your maximum heart rate and VO2 max are closely related. 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.
Helgerud J. Your Homework Try the "2 minute intervals" protocols described above and compare it to the "1 minute intervals" workout.2%. et al.ca
. you will want to have a look at my Treadmill Trainer Volumes 4 and 5 interval running workouts. (2007). Journal of Science and Medicine in Sport. The effects of interval-exercise duration and intensity on oxygen consumption during treadmill running. RHN
www. Give them a shot!
References: O'Brien.5 and 7. Hoydal K. (2007). Med Sci Sports Exerc. You'll automatically feel a big difference as you continue to push your body at a higher intensity for a longer period of time. produced smaller percentage gains in VO2 max than 4 min of running at 90—95% of max heart rate with 3 min recovery (5. 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. 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. 39(4):665—71
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. BPHE.190 Consequently. Wang E.TotalWellnessConsulting. With just a few interval training workouts you'll notice some massive improvements in your overall cardiovascular endurance! Also. et al. 11: 287-290. Aerobic high-intensity intervals improve VO2max more than moderate training. CK. respectively). the researchers suggest that longer intervals may be more effective than shorter intervals of the same average intensity to enhance VO2 max.
www. Why? Because. As a result. Why? Well. 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. you may increase your fat burning potential by doing your cardio BEFORE your strength training workout. however. Are you looking to build strength and/or burn fat? Depending on your answer. BPHE. Although you may have less glycogen (or energy reserves) left for your strength training routine. The answer though depends on your goals. When it comes to burning fat. excessive (or high intensity) cardio before lifting weights depletes your glycogen (energy) stores. 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.TotalWellnessConsulting. 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.ca
. CK. as opposed to building strength. you will require a different strategy. the goal with fat burning is to continue to maintain an elevated heart rate for more of your workout. both of which result in a greater amount of fat used as fuel.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. thereby burning more fat!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. 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. aside from doing a light cardio warm-up.
That's right! A 3-in-1 DEAL!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. RHN
www. CK. BPHE.ca
.TotalWellnessConsulting.at the same time -while giving you a great cardio workout.192 Here's a great workout that will help you build strength and burn fat .
Weight Loss Trick #2 . It's keeping it off once you've lost it that is more challenging. This means that even at rest you'll be burning more calories than someone who has less lean body mass than you. squats. the greater your metabolic rate .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.TotalWellnessConsulting. jumping jacks. you want to build up to working up a good sweat for at least 20-30 minutes to get your day started..ca
. So here are 5 weight loss tricks that can help burn those excess calories starting today.. 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.193
The 5 Best Weight Loss Tricks
Let's face it. It's a pretty simple formula but for some reason so many people get it wrong (approximately 66% of North Americans!). RHN
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. Eventually.losing weight isn't hard.it's that simple. Losing weight comes down moving more and eating less. lunge walks. CK. If you're body's not used to getting out of bed and moving right away then just start with some brisk walking. Weight Loss Trick #1 . or walking/running stairs Body weight exercises such as push-ups.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.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Do you want to lose 5 lbs. List as many reasons WHY you want to lose weight and make them emotionally compelling.Set Yourself Up For Success First. Sprint.ca
. the more calories you burn. Third. 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. Remember. smoothies. you're right! By now. The more muscle you involve. 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.
Weight Loss Trick #3 . CK. Although you don't have to become 100% raw. RHN
www. BPHE.. of single muscle exercises like seated biceps curls..194 • Use full body exercises such as squat presses.Jog. enjoying more of your fruits and vegetables in their living state through the use of fresh juices. Weight Loss Trick #4 .? You need to be specific here! Second. instead.you'll be surprised at how amazing it is! Try Eating for Energy
Weight Loss Trick #5 . 20 lbs. Jog If you guessed interval training. lunges with biceps curls.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.TotalWellnessConsulting. if it's been done before (even by someone else). etc. All you have to do is model an effective weight loss strategy. or dumbbell cleans. you can do it as well. 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. start by determining what you want to achieve. you probably know that interval training is by far the best form of cardio for burning fat. 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 .
M. J.Did You Know. Melby. Physiol. Several studies have looked at the relationship between resistance training and post-exercise fat burning.
References: Osterberg.R. Appl.TotalWellnessConsulting. Just another reason to add regular resistance training to your fat loss regimen. Trueth.. and S.. R. fat burning at rest had increased by 63%. 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.. Weinsier. 78:2140–2146.L. in the simplest terms.. BPHE.H. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Kell. CK. RHN
www. 1995. G. the body must utilize fat as a primary source for energy. eh! Increases in fat burning may also be attributed to an increase in catecholamines.10:71– 81. Energy expenditure and substrate utilization in older women after strength training:24-h calorimeter results. In a 2000 study. 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.. 2000. Pretty neat. Hunter. Sports Nutr.S. is the breaking down of fat for energy .ca
. Metab. And since carbohydrates are being restored at a greater rate after exercise than before exercise. Exerc. After 16 weeks of resistance training.195
About Fat Burning . Int..
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Fat burning. and C. Glycogen is the stored form of glucose that supplies the muscles with energy during exercise. K. which results in an increased rate of lipolysis or fat oxidation (fancier names for fat burning).?
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). J.
The protective effect of muscular strength against mortality risk may be due to muscular strength in itself.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.9-year study conducted on 8. "Knowledge is good. Resistance training may help reduce all cause mortality among men!
Pretty strong findings. to muscle type/configuration. CK. 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. J. But intuitively. BMJ. Association between muscular strength and mortality in men: prospective cohort study. then this is it . (2008). et al. 337: a439. get started today! I'll leave you with a great quote from Mike Myers' "The Love Guru" where he says that.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. The researchers. showed that greater muscular strength can be a preventive measure against all mortality.especially if you're a man.TotalWellnessConsulting. A study published earlier this year in the British Medical Journal (July 12. BPHE.. taking action is GOD"
References: Ruiz. who assessed strength using the 1 rep max for bench and leg presses among the men. 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. Specifically. RHN
www.762 men (aged 20-80).. or a consequence of regular exercise. 2008) revealed some very impressive findings of an 18. we more or less no that these results are no surprise.ca
. MAKE IT A MUST Goals are great but you need to WHY you MUST achieve them. or a family member what your goal is and have them hold you accountable to achieving it. The more reasons WHY that you have. You too should do the same but in relation to your health and fitness goals. Well. BPHE. 4. SET YOUR GOALS You need to set goals in order to have something to work towards. If your goals are only a SHOULD then you'll never accomplish them . strength. on the
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.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. I believe that most people simply don't have enough leverage against themselves to make exercise (and healthy eating) an absolute MUST. Write down where you're starting at in terms of weight. your friends. Here are 7 ways to help make exercise a regular part of your life: 1.they must be a MUST for you. measurable. Put up beside your bed (that's where I have mine).there's nothing more powerful then having other people to be accountable to. flexibility. you fail to plan so plan your goals and get to it. 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.TotalWellnessConsulting. Keep this vision board visible to you as much as possible. Wouldn't you agree? But why is it that so few people actually exercise on a regular basis? The same goes for eating well. That's why having a fitness trainer is so powerful. If you fail to plan. then write a post about your goal . Update your progress on a weekly or bi-weekly basis and you'll be amazed at how much more motivated you will be! 5. Having many reasons WHY will help with that. or any measure that you're trying to improve. TRACK YOUR PROGRESS Companies create financial reports to track their progress. 2. CREATE LEVERAGE BY TELLING OTHERS Tell your spouse. and you must believe that you can achieve them. 3. the easier it will be to get out there and move your booty. If you have a blog. They need to specific.
.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. WORKOUT WITH A BUDDY Get a friend to commit with you to exercising regularly. BPHE.ca
.198 fridge. Don't underestimate the power of this one! 6. 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. CK.. Having someone to workout with makes the process that much more enjoyable and at the same time keeps you accountable.it's basic classical conditioning. If you can associate a pleasurable reward with exercise. then you're more likely to repeat that behaviour . 7.TotalWellnessConsulting. or anywhere else you're likely to see on a regular basis. RHN
www. REWARD YOURSELF You need to acknowledges all of your successes along the way and reward yourself accordingly.
boring cardio. Treadmill Workout #1 . jogging).199
Treadmill Workouts to Boost Your Metabolism
With the cold coming. CK. The result is better cardiovascular fitness and greater fat burning. especially for several hours after the workout is complete.
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. Each of these running workout should begin with a light 5 minute warm-up (ie. more people are turning to treadmill workouts for their cardio sessions. BPHE.Super High Intensity Interval Training Work = 30 seconds @ 100% Recovery = 1 minute @ 65% Repeat 10 times for a total of 15 minutes. Treadmill Workout #2 . So if you enjoy running on the treadmill and need more spice for your treadmill workouts. RHN
www.Long Duration Interval Training Work = 4 minutes @ 85% Recovery = 2 minutes @ 65% Repeat 4 times for a total of 24 minutes. but for most. That's not to say that running outside in the cold isn't refreshing. 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. then here are 3 interval training workouts that will give you maximum benefits while saving you tons of time.ca
. Note as well that these interval training workouts are fairly challenging so give them a shot and see how you do.TotalWellnessConsulting.High Intensity Interval Training Work = 1 minute @ 95% Recovery = 1 minute @ 65% Repeat 10 times for a total of 20 minutes Treadmill Workout #3 .
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim. CK. BPHE.ca
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. These are stories that many people keep telling themselves... the need for variety 3... BPHE..TotalWellnessConsulting. if you're looking to lose weight and have not succeeded.I don't have time. But here's the interesting part.ca
. As a result.I'll do it tomorrow! The list goes on and on. You just have to figure out which of those needs is being met by making up stories and believing them. 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.. the need to feel connected and loved 5. CK. the need for growth 6. The 6 basic human needs are the following: 1. you haven't taken action. Unfortunately. the need for significance 4. the need to contribute For instance..201
What's the Story You're Telling Yourself?
I'm too tired. 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. 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. the need for certainty 2. RHN
www.I want to but I have to do something else first. these stories are holding them back from achieving their desired goals..
So here's what you need to do to break the habit. The point is that you need to find other ways to get these primal needs met. contribution. Stop telling stories and take action!
101 Ways to Total Wellness Copyright 2008 Yuri Elkaim.. 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). and love each and every day. 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. Everything we do. Exercising. RHN
www.TotalWellnessConsulting.202 Think about this for a second. we do for a reason.. Some people tell stories so that others will empathize or feel sorry for them and so they feel a sense of connection or love from other people. BPHE. loving others and yourself. eating well.ca
. learning new things. are just a few examples of empowering DAILY HABITS that will make feel more fulfilled. Ask yourself the following question: "What is this story costing me?" Get associated with the pain that your story(ies) have cost you. CK.
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
CK. BPHE. RHN
www. 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.ca
.TotalWellnessConsulting.207 Ask and you shall receive.
Knowledge is Good. BPHE.EatingforEnergy.ca
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