EAT THE WHOLE EGG IF YOU WANT BETTER RECOVERY FROM WORKOUTS AND MUSCLE REPAIR! A study from the University of Illinois at Urbana Champaign found that people who ate whole eggs after a workout recovered better than those who skipped the yolks and only ate egg whites. There was a dramatic difference between the two groups in how their muscles recovered from workouts. Those who ate the whole eggs had a 40% greater muscle building response compared to those who ate the same amount of egg-white protein but didn’t eat the yolk. Egg yolks contain proteins and other key nutrients that are not present in egg whites. The mechanism of what and how egg yolks boost our body’s ability to regenerate and repair muscle is not yet known. If you do decide to eat eggs, keep them to a minimum and make sure your plate is 3/4 full of plant-based foods. Purchase organic and free range when...
Read MoreMotherhood Stretches You in So Many Ways. Why Not Stretch a Little More? Relax and rejuvenate while strengthening and toning your muscles. Pre & Postnatal yoga classes gently guide you through breathing and yoga poses that improve strength and flexibility. Enjoy the company of other Mom’s while you experience the benefits of yoga: Reduce stress and anxiety Improve sleep and deal with the lack of sleep better! Pain relief in your back or from carpal tunnel Reduce water retention and swelling Improve strength needed for birthing and recovery after birth Help with maintain a healthy weight. THURSDAYS 4:45 to 5:45 PM Eight classes: $100 Gift certificates...
Read MoreSomeone says, “Protein” and everyone is looking for the meat, cheese, chicken, dairy or fish. But animal sources of protein are not the only sources. In fact, adults and children can easily get adequate protein from plant-based foods. Nuts, beans and grains are loaded with protein and even small amounts are found in vegetables. Animal proteins are often called “high-quality” because they contain the right amount of all the essential amino acids needed to synthesize protein in our bodies. Amino acids are the building blocks that proteins are made of. There are 26 different amino acids that are put together in different combinations in our body to make things like muscle, ligaments, connective tissue, cartilage, bones, nerve tissue, etc. A few plant sources have all the essential amino acids in them: Foods like soy, quinoa, buckwheat, chia and hemp seed, mycoprotein (marketed as “quorn”) and spirulina. People who eat these do not need to eat animal sources to get their protein. But eating a vegan diet full of foods that may not have all 9 essential amino acids, i.e. beans, nuts, seeds, rice, wheat, etc., still provides enough protein. The essential amino acids that one food is low in, is complimented by another that is high. You find these natural compliments in foods in traditional cultural combinations. The amino acids in beans are complimented by those in wheat, corn, and rice. So a bean burrito or corn bread and chili are perfect combinations. Why does it matter? Well… while meats provide quality protein, there is often a lot of fat in them as well making them a high calorie choice and they provide little to no added nutrient value. Plant-based proteins are more filling on less calories. The starch and fiber in plant-based foods are satiating, help aid gut health, and lower cholesterol levels. Plus you are getting several of the essential vitamins, minerals and phytonutrients from the plants that you wouldn’t get from eating animal proteins. Additionally, any animal protein source is higher up the food chain and by nature has a higher amount of toxins, pollutants, and pesticide residues. Eating a plant-based diet helps you avoid exposure to these...
Read MoreThe healing properties of green tea have long been documented and it’s possible weight loss benefits as well. The phytonutrient found in green tea called catechin is thought to be the main nutrient responsible for the benefits of green tea. A recently published study in the Nutrition Research Journal reviewed data from 6 human trials comparing the effects of catechin (antioxidant) containing beverages (Like green tea) with a placebo beverage to see if catechin beverages could lower the risk of metabolic syndrome. Metabolic syndrome is a medical condition characterized by a cluster of symptoms that include obesity around the mid-section, elevated blood cholesterol, elevated blood sugars, and fatty liver. Metabolic syndrome increases risk for certain cancers, and heart disease. The review found that consuming green tea beverages for 12 weeks significantly reduced abdominal fat, body weight, BMI, and waist circumference; and improved blood pressure. Furthermore, researchers found an improvement in the metabolic syndrome group, suggesting green tea catechins as a potential to prevent diabetes and cardiovascular...
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MINDFulness for Every Day Living
Next session begins… March 15th, 2018 Thursdays, 6 to 8 p.m. Mindfulness is a way to use your mind and body to do what no one else can do for you ─ take charge of your health and feel more in control of your life. Through instruction and practice you will learn skills that can increase your ability to be less reactive, to focus and concentrate with greater ease, to improve your ability to cope more effectively with stressful situations and pain, and to enhance your ability to feel more connected to life and those you care about. Other benefits reported have included greater energy, improved self-esteem, and feelings of well-being. Eight, two-hour sessions. $280 Held at the Positive Choice Integrative Wellness Center, 7035 Convoy Court, San Diego 92111 Call to enroll or for more information,...
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Oregano – The Flu Shot of the Future
Ever wondered why so many recipes for soups, stews, and sauces call for oregano. If you ever found yourself short, and omitted the oregano, no doubt you didn’t miss it in the final product. Oregano probably wasn’t added to recipes for the flavor value, but instead was added for the medicinal qualities it possesses. Oregano has long been valued in natural health communities for its antibacterial, antiparasitic, antiseptic, antiviral and immune stimulating properties. Building research in mainstream medicine is also re-discovering the many benefits of oregano. Test-tube studies have found that oregano and its components show promise in protecting against viruses. Two compounds, carvacrol and thymol, have demonstrated antiviral properties. Norovirus, a viral infection that causes diarrhea, nausea and stomach pain, was rendered inactive within one hour of treatment with carvacrol and another study found that thymol and carvacrol together, inactivated 90% of the herpes simplex virus in just one hour. Oregano is easy to grow on a kitchen windowsill and contains high amounts of healthy Omega-3 fats, iron, manganese, and antioxidants. Cuttings can be dried and stored for later use. Like the fresh herb, oregano oil has very high amounts of antioxidants and folk remedy uses it internally during illness, and externally for skin infections (including yeast) though it should be diluted before use. Due to potency, it is important to check with a qualified specialist or practitioner before using this or any other herb, especially during pregnancy or breastfeeding....
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