I'm asked frequently, "how do I get in a workout when I only have a few minutes" and Is it even worth my time?"
Question 1 - the best time to get in a workout is ANYTIME you can fit it in your schedule. You don’t need an hour in the gym for effective fitness. It’s cumulative. Meaning, you get in 10 minutes a couple of times, or even one time, and you will keep your metabolism burning throughout your day.
Question 2 - Yes its worth your time. Not only do you kick up your metabolism, but another benefit to the quick workout is increased energy levels. Your blood is flowing, your oxygen intake increases, its like a cup of coffee without the caffeine.
You also get 10 or so minutes of "you" time in to clear your mind and regroup with your workout.
Try any of our quick workouts and let me know how you feel.
Stay positive and on fire
Wednesday, January 27, 2010
Thursday, January 21, 2010
Fat Burning Turkey Chili
This is a favorite recipe of my clients and in So Cal right now, this fat burning chili will warm your belly and nourish your body.
You can make this with beef or Turkey and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Her is the detail.
Beef (turkey) and Butternut Squash Chili
1 lb extra lean ground beef or Turkey breast
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 14 1/2 oz cans canned Mexican style stewed tomatoes
1 16 oz can chili beans
1/2 small butternut squash, peeled and cubed, about 1 1/2 cups
1 cup low sodium beef broth
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan. Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil. Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes. Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories:
234 (22% from fat)
Fat:
6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein:
17g
Carbohydrate:
30g
Fiber:
6.8g
Cholesterol:
21mg
Iron:
2.9mg
Sodium:
642mg
Calcium:
65mg
Bon Apetite!!!
Please comment on the blog or email me and tell me how you and your family like it.
You can make this with beef or Turkey and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Her is the detail.
Beef (turkey) and Butternut Squash Chili
1 lb extra lean ground beef or Turkey breast
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 14 1/2 oz cans canned Mexican style stewed tomatoes
1 16 oz can chili beans
1/2 small butternut squash, peeled and cubed, about 1 1/2 cups
1 cup low sodium beef broth
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan. Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil. Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes. Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories:
234 (22% from fat)
Fat:
6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein:
17g
Carbohydrate:
30g
Fiber:
6.8g
Cholesterol:
21mg
Iron:
2.9mg
Sodium:
642mg
Calcium:
65mg
Bon Apetite!!!
Please comment on the blog or email me and tell me how you and your family like it.
7 Kids Health Myths Every Mom should Ignore
I received this from a Dr friend of mine and thought you would benefit.
The comments from MC are Dr. Marc Crappo, the science behind the Symmetry wellness products (see Genesis bottle). He offers good nutritional advice. To review the porducts he is talking about go to www.choosegenesis.com
By Rosemary Black, Marguerite Lamb, and Laura Flynn McCarthy
When it comes to colds, flu, stomach bugs, and ear infections, everyone has a theory. Some have been passed down through generations, or are based on outdated science. A few just seem like common sense. But whatever their origin, many just aren't true.
The facts behind these myths:
Feed a cold, starve a fever
The truth: This centuries-old saying, popularized by Mark Twain, simply isn't so. All sick kids (and adults) -- whether they've got a cold, fever, or both -- need nutrients and liquids to get better, says Leigh Ann Greavu, a dietitian in St. Paul, Minnesota. If your child doesn't feel like eating solids, then chicken noodle soup, juice, and even ice cream are good alternatives.
mc- I wouldn’t recommend the ice cream to most of you, the sugar and dairy could cause some problems. Saying you need nutrients is right on though! Staying hydrated, getting liquids, is very important and Extreme Fuel supplies all the electrolytes your body needs with an herbal formula to help get rid of the achy body feeling and also give you a bit of an energy boost. From the nutrient side, Ultra Vitality Drink and Genesis will provide some much needed nutrition along with some hydration. Some recent studies on resveratrol have shown it can inhibit the replication of the flu virus.
I’m a big believer of vitamin C and studies have shown it can greatly lessen both the symptoms and the duration of a cold or flu. (Take one or two tablets every couple hours.) OptiBreathe was made these type of problems, take as many as you need, as often as you need some – meaning your symptoms should be noticeably better in 20 minutes. Many Symmetry folks have found Immunity to be a big help as well.
Greenish mucus means your child has something worse than a cold
The truth: Not usually. While clear mucus is most common, green or yellow can also just be symptoms of a cold. However, discolored mucus plus a persistent high fever, decreased appetite, cough, or severe nasal congestion may be signs of a bacterial infection, which -- unlike a cold -- could require antibiotics. If you notice your child often has green or yellow mucus, there may be an underlying problem (enlarged adenoids, for instance) that's causing recurring bacterial infections. In that case, let your pediatrician be your sleuth. (Tips for breaking the cycle of cold and flu germs. )
mc- Again, lots of Genesis, OptiBreathe and Immunity would be great and regular Botana-C during the day could offer even more benefit.
Colds and flu are most contagious before symptoms appear
The truth: They spread most easily when symptoms are at their worst. That's because these infections are commonly passed through coughed-up or sneezed-out droplets containing the virus, or via hand-to-hand contact. While the likelihood of catching (or passing) something peaks when kids are most miserable, the risk persists as long as the drip does. So even if your kid's almost over it, give the other moms in your playgroup a heads up; they may decide to take a rain check.
It's best not to treat mild fevers
The truth: It depends on how your child's feeling. Fevers do help fight infections by stimulating the immune system and killing bacteria and viruses that can't survive at higher-than-normal temperatures. But that's no reason to let your child be miserable.
Try to strike a balance between keeping him comfortable and letting his body do its job, says Daniel Levy, M.D., clinical assistant professor of pediatrics at the University of Maryland School of Medicine in Baltimore. If he has a mild fever but seems especially cranky, lethargic, or in pain, giving him the right dose of acetaminophen or ibuprofen will likely make him feel (and sleep) better. If he's reasonably happy and energetic even though his temperature is 102 degrees, keeping an eye on him may be enough (just make sure he's well hydrated). The exception: Any fever in an infant under 6 months merits a call to the doc at once.
mc- This where the nutrition can really help. Taking some Extreme Fuel for hydration and some Genesis and OptiBreathe could really take the edge off the nasty feeling while allowing the fever to do it’s job.
The B.R.A.T. Diet is best for diarrhea
The truth: A regimen of bananas, rice, applesauce, and toast used to be the standard prescription for thickening watery stools. While they work great, a plate full of rice, with banana for dessert, isn't always appealing to a sick kid. "Your child will feel better faster if you feed him what he'll actually eat," says Andrea McCoy, M.D., an associate professor of pediatrics at Temple University in Philadelphia, Pennsylvania. (Just avoid spicy and greasy foods and fruit juice.)
mc- Lipo-Sorb with it’s blend of sea fibers can be a big help with the diarrhea.
Omega can help with the intestinal inflammation, as could Genesis and the inflammation is a big contributing factor in the diarrhea. One that can surprise folks is OptiBreathe… people think of this just as a help for the respiratory system but it’s beneficial for the mucosal membranes too and not just in the nose or throat but all through the GI system.
Don't kiss your baby if you have a cold
The truth: A peck on the lips probably won't hurt, says Neil Schachter, M.D., author of "The Good Doctor's Guide to Colds & Flu. " Unlike a sneeze or a cough, which bring forth viral-rich fluids from your airways, the saliva hanging out in your mouth harbors very little cold virus -- so it's surprisingly hard to pass the illness through kissing. The best way to keep your baby from catching your cold: Wash your hands often.
mc- Of course Symmetry offers the Botanic Gold to help you wash your hands and even your baby in a completely non-toxic substance.
Colds cause ear infections
The truth: It does seem that way, but all colds are caused by viruses, while 90 percent of ear infections are caused by bacteria. So, why does your child seem to get an ear infection every time he has a cold? "Colds create mucus and fluid buildup in the ear tubes -- a perfect environment for ear infection -- causing bacteria to grow," says Ari Brown, M.D., coauthor of "Toddler 411: Clear Answers and Smart Advice for Your Toddler."
mc- I’d go with lots of OptiBreathe, Genesis, Immunity and Botana-C for this one.
I hope you all are enjoying the holiday season and hope you stay healthy!
DrMark
Information contained in this e-mail should not be viewed as medical advice or a replacement for examination and treatment from a competent medical professional, but is for informational and educational purposes only. You should never adjust or discontinue use of any medications without the direction of the prescribing physician.
~DrMark
_________________________________________________________
Dr. Mark Crapo
OMD, DAc, BS, LAc, CA
Symmetry VP Product Technology & Training
The comments from MC are Dr. Marc Crappo, the science behind the Symmetry wellness products (see Genesis bottle). He offers good nutritional advice. To review the porducts he is talking about go to www.choosegenesis.com
By Rosemary Black, Marguerite Lamb, and Laura Flynn McCarthy
When it comes to colds, flu, stomach bugs, and ear infections, everyone has a theory. Some have been passed down through generations, or are based on outdated science. A few just seem like common sense. But whatever their origin, many just aren't true.
The facts behind these myths:
Feed a cold, starve a fever
The truth: This centuries-old saying, popularized by Mark Twain, simply isn't so. All sick kids (and adults) -- whether they've got a cold, fever, or both -- need nutrients and liquids to get better, says Leigh Ann Greavu, a dietitian in St. Paul, Minnesota. If your child doesn't feel like eating solids, then chicken noodle soup, juice, and even ice cream are good alternatives.
mc- I wouldn’t recommend the ice cream to most of you, the sugar and dairy could cause some problems. Saying you need nutrients is right on though! Staying hydrated, getting liquids, is very important and Extreme Fuel supplies all the electrolytes your body needs with an herbal formula to help get rid of the achy body feeling and also give you a bit of an energy boost. From the nutrient side, Ultra Vitality Drink and Genesis will provide some much needed nutrition along with some hydration. Some recent studies on resveratrol have shown it can inhibit the replication of the flu virus.
I’m a big believer of vitamin C and studies have shown it can greatly lessen both the symptoms and the duration of a cold or flu. (Take one or two tablets every couple hours.) OptiBreathe was made these type of problems, take as many as you need, as often as you need some – meaning your symptoms should be noticeably better in 20 minutes. Many Symmetry folks have found Immunity to be a big help as well.
Greenish mucus means your child has something worse than a cold
The truth: Not usually. While clear mucus is most common, green or yellow can also just be symptoms of a cold. However, discolored mucus plus a persistent high fever, decreased appetite, cough, or severe nasal congestion may be signs of a bacterial infection, which -- unlike a cold -- could require antibiotics. If you notice your child often has green or yellow mucus, there may be an underlying problem (enlarged adenoids, for instance) that's causing recurring bacterial infections. In that case, let your pediatrician be your sleuth. (Tips for breaking the cycle of cold and flu germs. )
mc- Again, lots of Genesis, OptiBreathe and Immunity would be great and regular Botana-C during the day could offer even more benefit.
Colds and flu are most contagious before symptoms appear
The truth: They spread most easily when symptoms are at their worst. That's because these infections are commonly passed through coughed-up or sneezed-out droplets containing the virus, or via hand-to-hand contact. While the likelihood of catching (or passing) something peaks when kids are most miserable, the risk persists as long as the drip does. So even if your kid's almost over it, give the other moms in your playgroup a heads up; they may decide to take a rain check.
It's best not to treat mild fevers
The truth: It depends on how your child's feeling. Fevers do help fight infections by stimulating the immune system and killing bacteria and viruses that can't survive at higher-than-normal temperatures. But that's no reason to let your child be miserable.
Try to strike a balance between keeping him comfortable and letting his body do its job, says Daniel Levy, M.D., clinical assistant professor of pediatrics at the University of Maryland School of Medicine in Baltimore. If he has a mild fever but seems especially cranky, lethargic, or in pain, giving him the right dose of acetaminophen or ibuprofen will likely make him feel (and sleep) better. If he's reasonably happy and energetic even though his temperature is 102 degrees, keeping an eye on him may be enough (just make sure he's well hydrated). The exception: Any fever in an infant under 6 months merits a call to the doc at once.
mc- This where the nutrition can really help. Taking some Extreme Fuel for hydration and some Genesis and OptiBreathe could really take the edge off the nasty feeling while allowing the fever to do it’s job.
The B.R.A.T. Diet is best for diarrhea
The truth: A regimen of bananas, rice, applesauce, and toast used to be the standard prescription for thickening watery stools. While they work great, a plate full of rice, with banana for dessert, isn't always appealing to a sick kid. "Your child will feel better faster if you feed him what he'll actually eat," says Andrea McCoy, M.D., an associate professor of pediatrics at Temple University in Philadelphia, Pennsylvania. (Just avoid spicy and greasy foods and fruit juice.)
mc- Lipo-Sorb with it’s blend of sea fibers can be a big help with the diarrhea.
Omega can help with the intestinal inflammation, as could Genesis and the inflammation is a big contributing factor in the diarrhea. One that can surprise folks is OptiBreathe… people think of this just as a help for the respiratory system but it’s beneficial for the mucosal membranes too and not just in the nose or throat but all through the GI system.
Don't kiss your baby if you have a cold
The truth: A peck on the lips probably won't hurt, says Neil Schachter, M.D., author of "The Good Doctor's Guide to Colds & Flu. " Unlike a sneeze or a cough, which bring forth viral-rich fluids from your airways, the saliva hanging out in your mouth harbors very little cold virus -- so it's surprisingly hard to pass the illness through kissing. The best way to keep your baby from catching your cold: Wash your hands often.
mc- Of course Symmetry offers the Botanic Gold to help you wash your hands and even your baby in a completely non-toxic substance.
Colds cause ear infections
The truth: It does seem that way, but all colds are caused by viruses, while 90 percent of ear infections are caused by bacteria. So, why does your child seem to get an ear infection every time he has a cold? "Colds create mucus and fluid buildup in the ear tubes -- a perfect environment for ear infection -- causing bacteria to grow," says Ari Brown, M.D., coauthor of "Toddler 411: Clear Answers and Smart Advice for Your Toddler."
mc- I’d go with lots of OptiBreathe, Genesis, Immunity and Botana-C for this one.
I hope you all are enjoying the holiday season and hope you stay healthy!
DrMark
Information contained in this e-mail should not be viewed as medical advice or a replacement for examination and treatment from a competent medical professional, but is for informational and educational purposes only. You should never adjust or discontinue use of any medications without the direction of the prescribing physician.
~DrMark
_________________________________________________________
Dr. Mark Crapo
OMD, DAc, BS, LAc, CA
Symmetry VP Product Technology & Training
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