Exercise

 

Everyone Needs Exercise
“If you keep on doing what you’ve always done, you’ll keep on getting what you’ve always got.”
— W. L. Bateman

What is the best form of exercise?
The one you will continue to do!

 

 

 

Exercise has many great benefits, it can:

• Improve your mood
• Strengthen your heart and lungs
• Help combat chronic diseases (ex. osteoporosis)
• Promote better sleep
• Exercise can even put the spark back into your sex life!

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.¹

With your doctor’s approval to exercise, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem.

Design your individual fitness program

It is easy to say that you’ll exercise every day. But you’ll need a plan — and no one plan is perfect for everyone. As you design your fitness program, keep these tips in mind:

Consider your fitness goals:

What is your motivation for getting in better shape? Are you preparing for a race such as a 5K? Having clear goals can help you gauge your progress.

What do you enjoy doing?

Choose activities you’ll enjoy. If you have fun doing the exercises you’ve selected, you’re more likely to keep doing them.

If you have an injury or a medical condition

Consult your doctor or a physical therapist for designing a fitness program that gradually improves your range of motion, strength and endurance.

Build activity into your daily routine:

Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
There are many ways you can increase daily physical activity in addition to your regular exercise program. All types of activity add to your health.¹

• Use the stairs instead of the elevator whenever possible.
• Take your groceries to the car yourself and return the shopping cart to the front entrance of the store.
• Park at the far end of parking lots and walk to your destination.
• Clean! Clean! Clean!
• During television commercials, stand up and stretch or walk around.
• Dance to your favorite music.
• Walk the dog.
• Use a push mower instead of a power mower or a riding mower.
• Wash your car yourself instead of taking it to an automatic car wash.
• At work, walk to a co-worker’s office to talk instead of calling or writing a memo.

It isn’t important how much you did, it is important that you simply did something.

Allow time for recovery:

Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Tell a friend & also write your plan down: A written plan may encourage you to stay on track. Make sure this friend will support and encourage your fitness goals.

Get started

Now you’re ready for action.
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. If you can’t carry on a conversation while you exercise, you’re probably pushing too hard. Aim for at least 30 minutes of exercise most days of the week.
Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you’re not feeling good, give yourself permission to take a day, or two, off.

Getting Started with Exercise

Most people can safely start a program of moderate intensity exercise such as brisk walking. But first, take a few minutes to complete the Physical Activity Readiness Questionnaire. If you answer “yes” to one or more of these questions, check with your doctor about the type of activity that is right for you before becoming more active. Tell your doctor about the quiz and the questions you answered “yes.” If you answer “no” to all seven questions, you can be reasonably sure it is safe for you to become more physically active. Begin your exercise program slowly and build up gradually.¹

Exercising Safely

There are some basic guidelines you should follow when exercising to improve your health and fitness.

• Exercise only if you are feeling well.
• Do not try to exercise through a cold, flu, fever or other illness.
• Wait until you are feeling better before exercising again.
• Exercise should help you feel more energetic throughout the day. You may feel tired when you finish your exercise session, but if you are still tired more than two hours after exercise, slow down your pace.

Physical Activity Readiness Questionnaire¹

Yes/No

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness (other than normal sleep)?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

If you answered yes to even one question, talk with your doctor before increasing your level of exercise.

Develop a Plan:

Not knowing where to start is often the most significant roadblock that keeps people from exercising. However, with the right information in hand; you can get started, know where you are going, and enjoy the ride to your success.
Planning ahead- what is your overall goal? Here are my goals for the next 60 days. (Make these goals challenging, but within your capabilities! You should be excited by them, but not overwhelmed!)

Start incrementally, increase gradually

When it comes to exercise, more is not always better. If you want to be successful with your fitness program and want to feel good both during and after your exercise, then you will need to start slow, listen to your body, and increase gradually! Before you start strength training, you should be checked out by your doctor to make sure it’s safe for you to lift weights and do cardio exercises.
A healthy lifestyle consists of cardio workouts, strength-training exercises, & a healthy diet!¹

How to measure your heart rate:

When you exercise, your body speeds up, and so does your heart as it works to meet your increased energy needs.

Ideally, your exercise target heart rate should range from 60% to 80% of your maximum heart rate, which is normally calculated as 220 minus your age (for example, for a 40-year old, the answer would be 180 beats per minute). If you want to improve stamina and performance, your maximum heart rate should range from 60% to 80% of this number. Multiply your maximum heart rate by .06 and .08 to get the correct range (108 to 144 for a 40-year-old).¹

References

(1) AIPM. 2007. Benefits of Exercise. retrieved May 9, 2009 from http://healthylife.com/search.asp?zoom_query=exercise/nutrition

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Stevia Questions and Answers

“Stevia is sweeping the natural-food industry. Consumers want to use it, stores want to sell it and manufacturers want to include it in their food and cosmetic products. Unfortunately, very few people know anything about stevia, the various forms in which it comes, how and when to use it or which forms offer the maximum benefits.”
– James May

What is stevia?

The stevia plant is a shrub native to Brazil and Paraguay. Stevia is also the name of a sweetener extracted from the leaves of this plant. In its powder form, this substance is app 200 times sweeter than sugar.

How is stevia made?

In the 1930s, chemists in France isolated stevioside, the compound in the leaves which is responsible for its sweetness. This compound is sometimes sold isolated from the leaves in a highly refined form. In other cases, stevia is made by crushing or distilling the leaves of the plant to form a powder or a syrup with an intensely sweet flavor.

Why should I use stevia instead of other sweeteners?

1. The body processes stevia very slowly, which greatly reduces the risk of a sugar high.
2. It has been shown safe for diabetics.
3. Stevia is essentially calorie free, which makes it very popular with dieters.
4. Research has shown stevia inhibits the growth of the bacteria that cause gum disease and tooth decay, and in many countries it is used in oral-hygiene products.
5. Stevia is not converted into glucose in the body, and therefore has a glycemic index of 0.
6. Other benefits of adding stevia to the daily diet include improved digestion and soothed upset stomachs.

Is stevia safe?

Daniel Mowrey, Ph.D., a renowned scientist and director of the American Phytotherapy Research Laboratory, has written the following:

“Few substances have ever yielded such consistently negative results in toxicity trials as has stevia. Almost every toxicity test imaginable has been performed on stevia extract or stevioside (the chemical giving the leaves their sweetness) at one time or another. No abnormalities in weight change, food intake, cell or membrane characteristics, enzyme utilization or chromosome characteristics. No cancer, no birth defects, no acute and no chronic untoward effects. Nothing”

Stevia has been used for thousands of years in South America with no ill side effects, rather, these populations have much lower instances of the flu and other contagious diseases due to the anti-bacterial properties of the stevia supplement. Stevia has yet to be proven unsafe, though the FDA is still trying. Keep in mind that while stevia has not been FDA approved as a food additive (it is approved only as a dietary supplement), the FDA-approved aspartame continues to generate more complaints than any other FDA approved substance! Decide for yourself: which is safer? An extract from a plant leaf or a lab created synthetic substance?

Which stevia tastes the best?

Stevia comes in the forms of fresh leaves, teas, powders, liquid extracts and stevia blends. There are countless brands of stevia to choose from, each with different concentrations. In short, the quality of stevia products can vary greatly. The best quality leaves are imported from South America and Mexico, and are about 12 percent to 13 percent stevioside. The poorest quality, but most ample supply, is currently coming from China, where the leaves contain only 5 percent to 6 percent stevioside. A simple taste test quickly demonstrates the difference. Be aware that stevioside cut with maltodextrin does not dissolve very well in liquids, and that poor stevia products will leave a bitter aftertaste. Rejuvenation’s favorite brands of stevia are Kal Pure Stevia Extract (liquid) and JAJA stevioside.

Summary

If you are looking for ways to cut down your calories, lower your blood sugar levels or cut back on simple sugars, stevia may be your answer! Virtually all scientific researchers who have studied stevia and stevioside have attested to their complete safety. And what could be wrong about using an herbal extract versus synthetic artificial sweeteners? If you’ve never tried stevia, you’ll find it’s great in tea, coffee, dressings and marinades, and the brand “Stevia in the Raw” works great for baking as it’s equal cup for cup to sugar. Give it a whirl! And if you’re feeling really adventurous, try growing some of your own! More information can be found at www.stevia.net or www.stevia.com.

References:

May, James. “The Many Benefits of Stevia”. Health Supplement Retailer – page(s) 60. March 1996
www.happystomach.com/stevia

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Stevia (flavored and unflavored) products can be purchased here.

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Stevia

Stevia (flavored and unflavored) products can be purchased here.

Stevia Questions and Answers…article

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Immunization Shots

We at Rejuvenation Institute do not believe in shots for immunization in children or adults except in extreme situations. We believe you should do your own research, and decide for yourself whether this is appropriate for you or your family. A good place to get information is 909shot.com. If you do not want to vaccinate and someone tells you that you must, know that there is no state in the country that can force you to do this. Go to www.christianhealthfellowship.com, there is a waiver you can download giving you freedom of religious beleif enabeling you not to vaccinate. Print this and give it to the institution.

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A Vaccine Primer: Health Professionals Speak Out

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The Importance of Coconut Oil for the Thyroid

All fats have something beneficial to offer the body, except for non‐naturally occurring fats, like the trans‐fatty acids. It would therefore be more correct to say that the only ‘bad’ fat is trans‐fat or processed fat. Little focus has been given to the benefits from the different types of saturated fats: short, medium, and long chain fatty acids. Contrary to conventional belief, saturated fats are in fact beneficial in many ways.

Coconut oil is a saturated fat made up primarily of medium chain fatty acids. Medium chain fatty acids are known to increase metabolism and promote weight loss. Coconut oil can also raise basal body temperatures while increasing metabolism. This is wonderful for people who struggle with low thyroid function.

Since coconut oil is saturated and very stable (unrefined coconut oil has a shelf life of about three –four years at room temperature), the body is not weighed down with oxidative stress as it is with the vegetable oils. Coconut oil does not require the enzyme stress that vegetable oils do, preventing T4 to T3 hormone conversion, not only because it is a stable oil, but also because it is processed differently in the body and does not need to be broken down by enzyme dependent processes as do long chain fatty acids.

The liver is the main place where damage occurs from oxidized and rancid oils. Since the liver is where a great deal of the conversion of T4 to T3 takes place, eliminating or reducing long chain fatty acids from the diet and replacing them with medium chain fatty acids found in coconut oil can, in time, help in rebuilding cell membranes and increasing enzyme production that will help in promoting the conversion of T4 to T3 hormones.

Coconut oil raises energy levels, and promotes weight loss. It has antifungal, anti‐bacterial, and anti‐viral properties, which strengthen your immune system. Coconut oil helps stabilize blood sugar levels, lower cholesterol, and helps increase thyroid hormone production. It assists your body in absorbing other nutrients, like vitamins A and E.

Coconut oil can also be a great moisturizer for the skin. Rubbing coconut oil onto your skin can help dry skin while helping nourish your thyroid.

Coconut Oil
(Informational Purpose Only)
From: Coconut Research Center

Home

“While coconut possesses many health benefits due to its fiber and nutritional content, it’s the oil that makes it a truly remarkable food and medicine.

Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. It is now gaining long overdue recognition as a nutritious health food.

Coconut oil has been described as “the healthiest oil on earth.” That’s quite a remarkable statement. What makes coconut oil so good? What makes it different from all other oils, especially other saturated fats? The difference is in the fat molecule.

The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long‐chain fatty acids (LCFA). Some 98% to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium‐chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.

MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.

There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils.”

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Awesome Chili *few measurements given, brave creative souls only!

2 pounds ground beef

1 large onion (yellow or red) chopped
1 large bell pepper (any color) chopped
8-10 cloves garlic diced
1-2 jalapeno peppers diced

2 cans roasted green chilies (they usually come in these little cans)
2 pounds tomatoes diced

1 small can corn
3 cans (regular size) beans (black, pinto, kidney) rinsed

1/3-1/2 cup chili powder
red pepper flakes
cayenne pepper
paprika
salt
pepper

cumin
liquid smoke
2 tbs. hot giardiniera (or marinated jalapenos for nachos)
3 oz. dark beer
chocolate (Hershey’s, dark, bitter sweet, cocoa powder) this is key!
barbecue sauce (I prefer sweet baby rays)
soy sauce
turmeric

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1. Sauté the beef until cooked set aside (I like to do this whole process in the pot I will use, but you can do it in a pan as well).
2. Drain most of fat leaving enough to cook the onion, bell pepper, jalapeno and garlic. Cook until al dente.
3. When these are finished, add the beef back in and add red pepper flakes, cayenne, paprika salt, pepper, and a lot of chili powder (I think I probably use about 1/2 cup, but maybe start with 1/3).
4. Mix this around for a minute so everything is coated then add about 1/4 cup of water, diced tomatoes, beer and chilies.
5. Add cumin, liquid smoke, soy sauce and turmeric.

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Tuna Sandwich Cali Style

* As always, the Rejuvenation Institute of Natural Health recommends the use of organic ingredients whenever possible.

1 can albacore tuna (or whatever kind you like)
1 stem celery diced
2 slices of tomato (or a couple halved small ones)
½ avocado sliced
2 slices bread (Ezekiel is delicious and healthy)
1 tbs. mayonnaise
1 tbs. brown mustard (I like spicy)
salt
pepper

Toast bread. Combine tuna, celery, mayonnaise, mustard, salt and pepper in a bowl and mix until well combined. Salt and pepper to taste. Take bread out of toaster, place avocado on bottom piece. Pile tuna on top of avocado, place tomato slices on top of tuna and finish with top slice of bread. Enjoy!

Optional pairing: Tomato and roasted red pepper soup. This can be found in boxes at stores (including large chains) that carry organic products. Delicious!

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Why Use Homeopathics?

Homeopathy is the second most widely used system of medicine in the world. Its growth in popularity in the United States has been around 25 to 50 percent a year throughout the last decade.

This success is fueled by several factors:

• Homeopathy is extremely effective. When the correct remedy is taken, results can be rapid, complete and permanent.
• Homeopathy is completely safe. Even babies and pregnant women can use Homeopathy without the danger of side effects. Homeopathic remedies can also be taken alongside other medication without producing unwanted side effects.
• Homeopathy is natural. Homeopathic remedies are normally based on natural ingredients.
• Homeopathy works in harmony with your immune system, unlike some conventional medicines which suppress the immune system. (For example, cough medicines suppress the cough reflex, which is your body’s attempt to clear the lungs)
• Homeopathic remedies are not addictive – once relief is felt, you should stop taking them. If no relief is felt, you are probably taking the wrong homeopathic remedy.
• Homeopathy is holistic. It treats all the symptoms as one, which in practical terms means that it addresses the cause, not the symptoms. This often means that symptoms tackled with Homeopathy do not recur.[1]

Trends in Homeopathy

• The World Health Organization reports that homeopathy is the 2nd most widely used medical modality for primary healthcare in the world.
• 69% of pharmacy chains stock homeopathic pharmaceuticals.
• Over 500 million people a year receive homeopathic treatment.
• Over 3,000 doctors and health care professionals in the United States practice homeopathy.
• Over 5,000 French physicians use homeopathy in their practice.
• There are over 100 homeopathic medical schools in India.
• In Germany, over 25% of the family physicians prescribe homeopathy.
• 42% of British physicians refer patients to homeopathic doctors.

How Homeopathy is Used

Homeopaths treat the symptoms of a number of chronic conditions. A chronic illness is one that lasts a long time, sometimes for the rest of the affected person’s life. The term chronic refers to time, not how serious a condition is. Examples of conditions for which homeopathy is used include:

• arthritis
• eczema
• migraines
• digestive disorders
• period problems
• menopause
• allergies
• depression or anxiety

Nosodal Therapy
Homeopathic remedies prepared from pathogens or diseased tissues are often used to assist the body in recovering from diseased states. These may include bacterial, viral, fungal or parasitic infestations. Nosodal therapy may also be used preventively as a safe alternative to immunizations.

Sarcodal (Glandular) Therapy
Homeopathic remedies prepared from healthy glandular tissue or constituents are often used to help rebuild organs or biological systems that have been weakened or damaged. Sarcodal therapy serves as a biological blueprint to reset the system and bring functions back to normal.

Allersodal Therapy
Homeopathic remedies prepared from allergens or allergen sources are commonly used to treat allergies. In some ways, this is similar to the progressive desensitization of conventional allergen injections, which introduce an allergen to the body in ever increasing concentrations until the body no longer reacts with the cascading histamine reaction. Allergens, which are introduced to the body homeopathically, have the same effect, except they reset the responsiveness at the cellular level (instead of external allergens), interacting with the surface receptors on the over-reacting cells.

Isodal (Detoxosal) Therapy
Homeopathic remedies prepared from any substance which may be contaminating the body or exerting a toxic effect on the living system may help detoxify the body.

Nutritional Therapy
Vitamins, minerals and supplements can be prepared in homeopathic potencies and still have a substantial effect on a living system. Research demonstrates that low doses of high quality, natural vitamins function better in-vivo than mega-doses of synthetic vitamins.

References

[1] http://abchomeopathy.com/homeopathy.htm

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500 Before and After

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