All posts tagged food

4 Foods for Healthy Digestion

The human digestive tract is filled with more bacteria than you can probably imagine. In fact, the average person carries around four pounds worth of bacteria in their intestines. Before you get grossed out, keep in mind that these teeny tiny little “bugs” are helping you digest food, absorb nutrients and get rid of all of the nasty waste your body cannot use. In other words, we need these bacteria to survive. However, if the balance of even one type of digestive bacteria is uneven, it can cause some pretty uncomfortable situations. If you’ve been experiencing frequent indigestion and tummy pains, consider adding these four foods to your diet:

Yogurt – Chalk full of healthy probiotics, yogurt is an excellent digestion aid – especially Greek yogurt. The active cultures in yogurt are also helpful for digesting lactose. However, be sure to select yogurt that is low in sugar. Refined sugar can actually promote GI complications.

Lentils – Probiotics are the “good bacteria” that help make digestion a more comfortable experience, but, to thrive, they need food too. Prebiotics are bacteria food, and lentils are brimming with them. Lentils also contain high levels of protein and iron – which make them a great red meat substitute. By eating prebiotic-rich foods, like lentils and other legumes, the probiotics in your GI tract will flourish and fight the disease-causing “bad bacteria” that affect digestion.

Avocados – Somewhere along the line, someone started a sneaky little rumor that avocadoes are bad for you because they’re full of fat. However, the fat in avocados is quite different from the fat in your average bacon cheeseburger. You see, avocados contain raw fat, which is imperative to pancreas, liver and gall bladder health. Avocados are also one of the most fiber rich fruits on the planet. All of these attributes add up to one thing: a real stomach superfood.

Pickles – You probably think I’m joking with this one, but it’s actually very true. Fermented foods, like pickles, sauerkraut, soy sauce, kefir and sourdough bread, are all extremely easy to digest. Why? Because they’re basically predigested. Fermentation helps to break down food, aids in the absorption of nutrients and boosts the immune system. Best of all, it reduces digestion discomfort. So, next time you’re feeling a little queasy, chomp down a Claussen.

Attention Parents! Do you know what a “natural consequence” is?

Editors Note:  To find out more about “Positive Discipline” make sure to check out Dr. Jane Nelson @ http://www.positivediscipline.com/ for more tips and resources!

Click here to see the full card!

A natural consequence is anything that happens naturally, with no adult interference. When you stand in the rain, you get wet. When you don’t eat, you get hungry. When you forget your coat, you get cold. No piggy backing allowed. Adults piggy back when they lecture, scold, say, “I told you so,” or do anything that adds more blame, shame, or pain than the child might experience naturally from the experience.

Children usually feel bad or guilty when they make a mistake. Piggy backing lessens the learning that can occur from experiencing a natural consequence because the child stops processing the experience and focuses on absorbing or defending against the blame, shame, and pain. Instead of piggy backing, show empathy and understanding for what the child is experiencing: “I’ll bet it was hard to go hungry (get wet, get that bad grade, lose your bicycle).” When it seems appropriate, you could add, “I love you and have faith in you to handle this.” It can be difficult for parents to be supportive without rescuing or overprotecting, but it is one of the most encouraging things you can do to help your children develop a sense of capability. Let’s look at an example of how natural consequences work.

Billy, a first grader, forgot his lunch every day. Mother would interrupt her busy schedule to drive to school with his lunch. After learning about natural consequences, she decided that Billy might learn to remember his lunch if he experienced the natural consequence of forgetting. She first discussed this with Billy, letting him know she was confident that he could be responsible for remembering his lunch. She also told him she would no longer bring his lunch to school if he forgot it. It is very important and respectful to discuss, in advance, when you plan to change your behavior.

Her intentions were sabotaged for a while because Billy’s teacher took over and loaned him money for lunch when he forgot. It was not until Mother and Billy’s teacher got together on a plan to allow Billy to learn from the natural consequences of his choices that his behavior changed.

Billy tested the plan. The next time he forgot his lunch, he asked his teacher if he could borrow some lunch money. She said, “I’m sorry, Billy, but we agreed that you could handle your lunch problem by yourself.” Billy then phoned his mother and demanded that she bring his lunch. Mom also kindly but firmly reminded him that he could handle the problem. Billy pouted for a while, even though one of his friends gave him half a sandwich.

After that, Billy seldom forgot his lunch. When he did forget it, he managed to find someone who would share some food with him. By the time Billy reached the second grade, he added the responsibility of making his own lunch, as well as remembering to take it.

Many adults don’t have much tolerance for the whining, pouting and disappointment. Billy’s mother did not find it easy to listen to her child be demanding, and it was difficult for her to allow him to experience being upset. She noticed some guilty feelings because he was hungry, but reminded herself that forgetting his lunch was really just a small mistake, one of many Billy would make in his lifetime. If she did not follow through on her plan, he would not be learning the life skill of getting a little more organized in the morning, and the good feelings of handling a problem himself. Instead he would be learning that whenever things didn’t work out for him, he could whine or complain and get someone else to take care of his problems. Looking at it that way, Mother was able to stay calmer.

Even though natural consequences often help children learn responsibility, there are times when natural consequences are not practical:

1. When a child is in danger. Adults cannot allow a child to experience the natural consequences of playing in the street, for example.

2. When natural consequences interfere with the rights of others. Adults cannot allow the natural con- sequences of allowing a child to throw rocks at another person, for example. This is one reason why supervision is especially important with children under the age of four. The only way you can prevent potential dangerous situations for children this age is to supervise so you can rush in and prevent a dangerous occurrence.

3. When the results of children’s behavior do not seem like a problem to them and the natural consequences will adversely affect their health and well being. For example, it does not seem like a problem to some children if they don’t take a bath, don’t brush their teeth, don’t do their homework, or eat tons of junk food.

4 Tips to Stay Fit on the Go!

Editors Note:  To find out more about F.A.T and their life transforming programs check out: www.fastactiontraining.com

Hey there fitness fanatics!  Hope you are having a kickass day and wreaking havoc on those fitness goals.  The last few weeks have been absolutely crazy for me with work and personal items and things to attend to.  On the work end we’ve just launched a sweet, new feedback tool to ensure we are staying on top of our game in delivering the best possible fitness experience possible for all of you…so be honest and make sure you don’t delete the email. :-)   On the personal side, the wedding plans continue, bachelor parties ensue and more weddings for more friends….crazy.  However, this is a topic that comes up very frequently at Fast Action Training because many people go on short trips, vacations, business trips, weddings, etc.

Is that an excuse to not workout and not stay on track with the achievement (and ultimately maintenance) of your fitness goals?  Negative ghostrider, the pattern is full.  While it can be tough to keep up with your fitness goals while away for travel or vacation, giving up is not an option.  So without further ado, here’s a short clip from fellow San Jose bootcamp instructor Kevin Rawson on 4 quick tips to stay fit on the go!  Then check below for my final thoughts and some extra tips to boot. Enjoy and be sure to LEAVE a comment below!

Ahhh, selfless promoting, I love it. :-)   Oh and for those of you that don’t know, Mr. Rawson and his lovely wife Amy are having their 1st born in late August so be sure to wish him congrats! (and if you have been wanting to get a little something for the baby, I put up the registry info on our FB Fan Page! :-)   On a serious note though, our DVD is no joke and is a perfect butt kicking that might be needed on some of those short trips.  To echo what Kevin discussed, the previous 3 are extremely important and you need to do a little planning to make sure they happen.  A quick recap:

1) A little research: Into what hotel you are staying at to ensure there is a gym or one nearby is huge.  This type of planning will help you stay on point with your workouts and not really give you an excuse to miss when the gym is right downstairs.  Don’t go crazy, just make time for 30-45 minutes of some good high intensity or even a weights/cardio combo like we do at bootcamp.

2) Getting that kitchenette is also crucial.  I recall a business trip I took to Minnesota awhile back and I was actually able to cook some food, make some sandwiches and I already had some bars with me.  Needless to say, I saved a lot of money and kept my waistline in check.  You can do the same and can at least plan with some fruits/bars/trail mix.

3) Bodyweight exercises: Are awesome and the best part is that you can use your hotel room so your commute is literally the 5 seconds it takes to get out of bed.  I recommend setting 3 different alarms so you actually get your butt physically out of bed to start that morning workout. Yep, I’m talking to you!

A couple others…

4) Find a buddy to workout with: If you’re on a trip with a spouse or business partner, team up for more accountability.

5) Plan your meals: If you cannot cook or bring foods of your own then plan your calories accordingly.  Be smart and make good choices….especially if you will be going out at night for dinner, drinks, etc.

The moral of the story is that it really isn’t as hard as you think to keep things in check when you plan, prepare and implement by taking action! Will you need to develop a good sense of awareness of foods, portions, calories, and planning your exercise? Absolutely, but it shouldn’t give you a complex.  Rather, it should make you feel empowered that you have complete control over your health, fitness and physique.

Keep control over the summer and keep rockin!

Till next time!

Dedicated to your success,

John Heringer

3 Reasons Why Your Diet Isn’t Working

You’ve been faithfully and meticulously following your diet plan for several days, but to no avail. Even though you skipped out on those heaping brownie sundaes at your niece’s birthday party and sat out on your co-workers’ weekly happy hour excursion, the scale hasn’t moved even a centimeter to the left. Not seeing the results you’re hoping for can be frustrating, but, luckily, it may be easily corrected. Here are the top three reasons why you’re not shedding those pounds:

1. Eating too little. It’s a common misconception that eating significantly less will help you lose weight faster. The truth of the matter is that eating fewer than 1200 calories per day can send your body into starvation mode, which can slow your metabolism and make healthy weight loss much more difficult. Additionally, the more calories you burn, the more nutrients you need to stay on track. Jumpstart your metabolism each morning with a high fiber, high protein breakfast of at least 350 – 500 calories.

2. You’re not counting calories. Surprise! Many so-called “diet foods” are full of sugar, sodium and plenty of empty calories. Just because a product contains a few fruits or veggies doesn’t make it healthy. Instead of playing the guessing game, track the food you consume each day, and all exercise, by using a calorie counting website or free Smartphone app like MyFitnessPal. This will help you avoid nasty, fatty, unhealthy choices while ensuring you’re getting enough protein and good carbs.

3. You’ve fallen prey to a fad. Sure, the latest celebrity diet may eventually lead to temporary extreme weight loss – but you better believe those pounds will pack right back on as soon as you stop. Unfortunately, when it comes to weight loss, there is no “quick fix” – no magic wand or instant results. It takes dedication, time and, much to the chagrin of most dieters, a lifetime commitment. Instead of dieting temporarily, focus on permanently switching to a healthier lifestyle based on moderation, frequent exercise and better food choices.