Time for New Athletic Shoes??

Did you know that wearing shoes that are beyond their time, can have serious and sometimes, if ignored, could result in permanent effects on your feet? By continuing (key word here) to wear shoes past their prime, can ultimately cause plantar fasciitis, which can cause heel spurs.  Both plantar fasciitis and heel spurs are extremely painful and involve a long treatment program.

Plantar fasciitis is an inflammatory condition affecting the connective tissue (called fascia) along the sole of the foot (called plantar side of the foot). It is commonly brought on when someone wears shoes with poor arch support or shoes that do not fit properly. It can also be brought on by many other situations that cause out walking/gait patterns to suddenly change.

It is definitely not something that is going to occur by wearing your shoes one too many times, but it is a problem when someone ignores those feelings from their feet that tell you to replace the shoes. All athletic shoes should be replaced within approximately 6 months, 500 miles (of walking/running), or even less if the feet begin feeling stress. Depending on the shoes, you may even encounter a shoe where its support material breaks down with even less than normal amounts of time or mileage. Shoes will even begin breaking down within 12-24 months with no wear at all, due to changes in the materials as they sit.

I have a fabulous article that I offer to many of my clients. If you are interested in receiving a copy, please send me an e-mail with your e-mail address and I will e-mail you a copy of the article, which discusses how to assess what type of foot you have--neutral, overpronator, underpronator--and what those terms mean. There is a valuable amount of information in this article. Hope this helps you as spring is approaching soon and all of us will begin to spend more time outdoors.

WHAT YOU DON'T KNOW COULD HURT YOU

How much thought do you put into what you eat?

If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbohydrates are the culprit, and then acai berries become the holy grail of weight loss, then its resveratrol, and countless others.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.  Supplement manufacturers lead you to believe that because these products, among all of the others, are "all natural", then it couldn't hurt you....why not give it a try...right??

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It's time to re-examine what you put in your mouth.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

RED FLAG ITEMS

#1: High Fructose Corn Syrup (HFCS) 
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:

• Sauces (including ketchup)
• Yogurt
• Energy Bars
• Soft Drinks / Fruit Juices
• Processed baked goods
• Cereals
• Crackers
• Ice Cream
• Salad Dressing
• Most packaged snack foods

#2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat) 
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

#3: Aspartame 
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

#4: White Sugar 
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

#5: White Flour 
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.

Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Lime Spiked Asparagus

Cayman Health & Fitness - Healthy Recipes

By CaymanActive.com - Last Updated on Monday, 01 February 2010 11:19

Here's a real food item for you! If asparagus isn't a mainstay in your diet, then it's time you make it one. Asparagus is packed with folic acid, which is necessary for blood cell formation. Fresh squeezed lime makes this dish refreshing and delicious. This recipe only takes 15 minutes, perfect for weekday dinners. Yield: 2 servings Here's what you need... 1 teaspoon olive oil 3 garlic cloves, minced 1 shallot, minced 1 bunch fresh asparagus spears, tough ends trimmed Juice from 1/2 lime Salt and pepper, to taste In a large skillet heat the oil over medium heat. Mix in garlic and shallot, and cook for a couple of minutes. Add the asparagus spears, cook until tender, about 5 to 7 minutes. Squeeze lime juice over asparagus and season with salt and pepper. Nutritional Analysis: One serving equals: 80 calories, 2g fat, 8g carbohydrate, 3g fiber, and 3.5g protein.