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health

It is never to late to start

Lumina at the age of 72 lift weights 3 times a week and hikes daily. Judi, age 76 participates in a CrossFit workout 3 times a week and walks the green belt. Stan at the age of 64 jump ropes, lift weights and runs short distances. There is definitely something to be said that we can work out later in life and still reap the benefits.  According to a study researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so. Jane A. Cauley, DrPH, of the University of Pittsburgh, "We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."

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If your only form of exercise is working out with your cell phone here are a few tips to get started:

Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the elderly or others who have been inactive because of health problems.

Start  slow. Once you get the okay, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. You may not be able to do more than 15 minutes the first few weeks.

Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day.

Listen to your body. Don’t worry about going fast. If you are tiring easily or cannot talk comfortably you will need to slow it down or stop.

Don’t do it alone.  Studies show you are more likely to continue long term if you have an accountability partner.

Do what you enjoy. Far too often do I hear “I really don’t like to exercise” Pick an activity that you enjoy, gardening, swimming, tennis, hiking, or skiing. Most important is that you keep moving.

 

original article written: http://www.theindnews.com/

Source: http://www.webmd.com/fitness-exercise/20030513/never-too-late-exercise

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Day 28 of our Paleo Challenge

"I get plenty of sleep every night, and my body appreciates how I take care of it." ~Louise Hay

Welcome to Day 28 of your 30 day Paleo Challenge. Today January 31st you will record your points from 1/30/16 by Midnight. (As a reminder I will not except posts after Midnight)

I still give my kid's cereal and I TRY and choose what I thought was better than most. Only to find out NOPE its still bad and laden with sugar. Watch a quick video here about cereal

AND another creepy read about what we still allow to have in our food that other countries have banned. READ ON

Many nights I awaken every hour until I finally surrender and just get up. I never thought of eating more food before bed, or getting natural bedding. Here are some great tips if this happens to you...READ ON

This might also be a good time to re-do your workout to see if you score has changed from day one. And if you are ready go ahead and send me your after photos and post your measurements. This will give me a head start on calculating your percentages lost.

Paleo Challenge Points Jan 2016

 

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Day 27 of our Paleo Challenge

Today is Day 27  January 30th. of our Paleo Challenge. You will post your points from 1/29 I am honestly surprised not one you has mentioned having a reaction to gluten after eating it during this challenge. BUT mostly what I am surprised about is that early on most of you complained of bloating and weight gain. Bloating is the #1 side effect to a food source and giving up gluten is the #1 food source to cause the bloat among DOZENS of other side effects. My wish is for all of you to recognize how food makes you feel - that is the first step to making clean food choices.

Exercise Challenges, Water Challenges, Sleep Challenges....Oh MY!  What ?? more food challenges?? Can you do with out fruit? Can you do with out Meat? Nuts and Seeds? Bars? Eggs?

Sometimes our menus look like these examples:

1. Eggs, Apples, Lara Bar, Pear, Chicken, Almonds, Hard boiled Egg

2. Sausage, Peach, Nuts, Raisins, Coffee with Almond Milk, Pork Chop, Lettuce

3. Smoothie, Nuts, Raisins, Jerky,  Paleo Granola with Almond Milk, Apple

4. Protein Shake, Nuts, Raisins, Jerky, HB Egg, Protein in Water, Chicken Leg, Strawberries

5. Pancake, Nuts, Berries, HB Egg, celery, Almond Milk with coffee, Paleo Cobbler

Yes there are holes in each one of those daily meal examples. We all need variety, however we all eat the same things day-to-day. What should a menu look like? Try a variety of menu ideas. Take these last few days to venture out and make a new menu plan. Explore vegetables that you have never cooked with before. Make a Fruit compote to pour over meat. Drag out your crock-pot. Make a veggie Paleo Pizza. Have fun this weekend. Spice it up!

Have you visited our Facebook page and downloaded all the FREE cookbooks available to you?

Perfect timing on a email I just received:

Last week, I got a frantic call from a client of mine. She had identified that gluten (the protein found in wheat, barley & rye) was a real problem for her digestive system, energy and mood. She had been gluten-free for a couple months now & was feeling really good.
Until she went to a party and ate something that she thought was gluten free. When she woke up the next morning, she realized she was wrong. She was starting to have GI symptoms and was getting super stressed that she had done some type of irrevocable damage or had undone all of her good work.
I understand this. When you go from feeling bad to feeling good, and then are threatened with feeling bad again, that is scary and stressful and sets you running to the the phone for help. 
I call it getting "glutened" because I'm using gluten as the example, but exposure to any food/compound that you are sensitive to can create symptoms: milk, eggs, nightshades, beans, sulfites, MSG, nuts and on and on. It's possible to have old symptoms pop back, or new ones to crop up.
Fear not, my dears!
There are quite a few things you can do to help lessen the consequences of exposure. When I was talking to my client about them, it occurred to me that I should share them here, too.
Also, you are NOT undoing all of the good work you've already done. You are not worsening your health. This is a blip in the road, something that will right itself even if you don't do a thing in most cases.
These are the main strategies I implement:
1. Digestive enzymes: Typically I have people take 2-4 digestive enzymes every 3 hours or so, POST exposure. This helps break up not only the problematic proteins or carbohydrates you may be ingesting, but will help chew up inflammatory molecules they generate.
2. Hydration: In my undergraduate career, I studied biology, marine biology and ecology as my loves. I learned a phrase in my studies I've used innumerable times in clinical practice: "dilution is the solution". In ecology class, it was referring to pollution, but we can extrapolate that to the inner pollution one feels upon exposure. Drink up! Water, that is. I recommend a 12 ounce glass as soon as you realize you've been exposed, and then at least 8 ounces every hour, getting several (like 3, more if this is already your normal level) liters in throughout the 2-3 days following exposure.
3. Activated charcoal: 1-2 caps every couple of hours will help absorb gas and those feelings of yuckiness. It WILL turn your poop black if you take more than a couple of grams, so be ready for that :)
Side note: Charcoal, if you brush it all over your teeth, let it sit for a couple minutes (yep, it looks kind of crazy on there!) and then rinse it all out is a surefire formula to lift stains and make your chompers sparkle.
And lastly, fear not! The vast majority of reactions that are due to non-anaphylactic, non-Celiac exposure typically last no more than 72 hours. You can expect to feel much better within three days, and by using the above strategies, you can reduce it even more.
Source: Dr Jillian from metaboliceffect.com

 

 

 

 

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Day 24 of our Paleo Challenge

Are you an "overexerciser?" The Female Athlete Triad is a group of three signs commonly found in female athletes and over-exercisers that negatively affect overall health: amenorrhea, osteoporosis, and disordered eating. Literature suggests that up to 60% of female athletes experience at least 1 of the symptoms of the Triad. Read On

The Big Dairy Debate Milk is the  ranked #1 in the allergy food list.  Read More HERE This is a rather lengthy research article but it is worth sitting down and skimming through it.

Welcome to Day 24 of your 30 day Paleo Challenge. Today January 27th you will record your points from 1/26/15 by Midnight. (As a reminder I will not except posts after Midnight)

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Hiring a Trainer

Did my first competition and it was a doozy. 12095268_10206608468269494_2989638536932377401_o 12138536_10206606059209269_9155270322839623184_o

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I cannot thank my family and friends for all of their support during this time - it was a life learning process and I am ever so grateful for the love and encouragement I received. I am overflowing with gratitude.

If you receive The Independent News then you have seen my Fitness Corner. I have been writing for our local paper for a long time. Here is my November article.

Hiring a Trainer

Hiring a personal trainer is serious business; at least I think it is. You are going to show yourself on your first date and many more dates after that. This is who you will tell when you get engaged, get a raise…or get fired.  This is the person who will see you in all of your glory so chose wisely this is your new trainer.

Do your homework. Ask around there are a lot of trainers out there. Do you want a man or a woman? That might depend on your comfort level.  If looks matters to you get someone with a look you can trust. Go ahead and conduct a fairly formal, interview. Use specific, preplanned questions. Ask yourself whether this particular trainer would motivate you to get the results you want. Would you feel encouraged by him/her? Do they have that certain charm necessary to help you reach your goals? If you answer no to any of these questions, keep searching.

Are credentials important? “Certified” means the trainer learned a lot and was able to pass the exam. According to Gunnar Peterson, CSC, CPT “having a certification doesn’t make them a good or bad trainer, there are plenty of certified trainers I would not train with.” Do you want someone who has their on-line certification framed on the wall, or someone who has roamed the weight room since the dawn of time? There is no right or wrong answer; these are questions you need to ask yourself before hiring your personal trainer. Gunner says, “There are also time tested trainers who learned the field before certifications even existed, and I would be honored to train with them”.

The age of your trainer might be important to you. The appearance of your trainer might have something to do with your choices. Bottom line this is about you and your comfort level. Find someone who makes you show up and drives you to work hard once you get there.

original source

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Day 3 of our Paleo Challenge

Reminders and Thoughts

  • Check in early everyday. There maybe something very important that you need to see.

  • Go back and read everyone else's comments. There might be something for you.

  • Read every link I share.

  • Leave any questions you may have - no question is a stupid question.

  • Be vocal - it helps to voice what is going on - we don't judge anyone.

  • Moving forward you will share with us what you ate. Yes you will journal everything. It doesn't have to be in total detail however inquiring minds want to know. Why are you missing nutrition points, exercise points, etc. AND we love new recipes!

  • For every fitness challenge there are modifications. I don't want to hear "I can't do ____ because _____." We all will do the work together - we are a team.

  • Points will not be accepted after Midnight, no exceptions.

  • If you are out of internet range, plan ahead and tell someone to post your points for you.

First Bonus (1) Point available to all of you. Share with us what you'd like out of this challenge, what do you want to succeed in,  30 days is such a short amount of time, so what is realistic to you? Weight loss, Gain weight, Trim Up, lose belly fat, get rid of heart burn, resolve diarrhea, constipation, just to be regular on the pot, blotted belly, sleep better, get rid of achy joints, feel sexy again, no more headaches, heal your gut, treat your auto immune, etc..

Today Wednesday 5/6/15 by midnight you will post your points from Tuesday 5/5/15.

 

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Day 2 of our Paleo Challenge

Welcome to Day 2 of your 30 day Paleo Challenge. Today May 5th you will record your points from 5/04/15.

Facing this week’s challenges… click here to read more.

Did you forget what to record?

DAY 2-31:

1. Daily Entry of Points

On each day, from Day one (1 )thirty-one (31), challengers log into this site and report a score for all of their activities from the day before.

  1. Scoring is open (for the previous day) between midnight and 11:59pm (23 hours and 59 minutes).
  2. If a challenger fails to log their score within this time frame, they will receive zero (0) points for that previous day
  3. ALL SCORES ENTERED ARE FINAL. There will be no altering of scores once they have been entered.

2. Points Categories

  • Three Standard Point Categories: Nutrition, Exercise, and Lifestyle Challenges

 Nutrition

Challengers start each day with 5 nutrition points When a challenger breaks a nutrition rule, they lose a point. When a challenger has a sip of alcohol they lose all points. A loss of all 5 points, results in a zero (0) for the day When entering the nutrition score, enter the number or points KEPT out of 5

Exercise

  • Challengers start each day with zero (0) exercise points.
  • Earn two (2) points for exercising (working out) for at least 20 minutes
  • Criteria for determining “what counts as exercise”:
    • This is NOT a game of doing a crazy exercise routine every day, score keeping, or judging.
    • Here it is, plain and simple: Did you intentionally spend 20 minutes doing something that YOU would consider exercise?
    • If the answer to that question is yes, then score yourself a “YES” for that day.
    • How does the Paleo Challenge define “exercise?” Something that elevates your heart rate, helps build any of the 10 general physical skills (strength, endurance, stamina, flexibility, speed, power, balance, coordination, agility, accuracy), or gives you a chance to actively recover.
    • Active recovery must be of a duration of AT LEAST 20 minutes.
    • This means that some days players will do a regular workout – go to the gym or put on running shoes – and some days they will just move – take a light jog, do yoga, ride their bike, skate at the beach, play frisbee or soccer, go surfing, or even walk to work rather than drive.
    • It is up to each individual to determine if they exercised or not.
    • Rest Days are important. Can exercise hinder your gut health? Read here to understand more

BONUS Points

  • Players start each day with zero (0) Bonus points.
  • Earn bonus points for completing the prescribed challenge for that week
  • The challenge category rotates periodically and will include things like drinking water, sleep, exercise, mobility, etc.

Note: DAY 30 is the last day players follow the required daily check-in rules of the game. DAY 31 is the last day players enter their daily check-in score for the previous day.

3. Specific Nutrition Rules Any infraction of the specific nutrition rules costs a challenger a point. Will challengers “break the rules” and lose points during the challenge? Yes! This challenge is about choices, not perfection! Should challengers do everything they can to earn their points? Absolutely! That’s the game! CAUTION: READ YOUR LABELS    non paleo ingredients hide in the strangest places. Go Here for a helpful Shopping-List

  1. Grains or Starchy Carbohydrates

Allowed: You may consume sweet potatoes and yams. Lose 1 point per infraction of: Any grains or starches, e.g. wheat, barley, rye, starchy potatoes (white, yellow, or purple interior), rice (white or brown), bread, pasta, quinoa, corn or soy (including their oils).

  1. Sugars or Sweeteners

Lose 1 point per infraction: of any sugar or sweeteners (organic or not) e.g., honey, agave, coconut sugar, nectar, evaporated cane juice, stevia, anything ending in ‘OSE’ ,or artificial sweetener.

  1. Dairy

Allowed: Butter Lose 1 point per infraction: of any milk, cheese, sour cream, fermented dairy (yogurt, kefir), or other dairy products.

  1. Alcohol, Soda, Juice, WHEY

Allowed: Kombucha (unsweetened), fruit puree (i.e. apple sauce, whole fruit pureed, any fresh juices, or store bought veggie juice, lime juice, lemon juice. Unsweetened Almond Milk, Unsweetened Coconut Milk, Unsweetened Coconut Cream, Unsweetened Coffee, Unsweetened Teas Lose ALL pointsper ANY infraction of:  beer, wine, spirits (of ANY amount/size), soda, diet soda or fruit juice.

  1. Artificial Ingredients or Processed Foods

Allowed: Nothing Lose 1 point per infraction of: just about everything that gets put in food that you wouldn’t find in your own kitchen. From guar gum to red dye #5, if it’s used to “process” food, it’ll cost a point. If you don’t know what is in a food, it is the same as eating a food that contains a not-allowed ingredient. This will cost you a point. Be smart. Plan ahead. Call restaurants. “Be that guy”.

  1. Portions Just like your workouts, the honor system is in place for all food reporting. Portions size does matter. 1 piece (or bite) of pizza counts for 1 point, 2 pieces counts for 2 points. A whole, un-sliced pizza is not one portion. The same rule applies for any drink alcohol, soda, or juice. One glass, shot, or portion counts as a total lost. So it’s clear, ANY amount of alcohol counts for a loss of ALL points, even if it’s just a sip of wine or beer.
  2. Foods like sandwiches, pizza, cake, milkshakes, frozen yogurts, etc which contain more than one forbidden ingredients only count as 1 point per violation.
  3. Do not consume carrageenan, MSG, guar gum, or sulfites. Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients.

**Most canned coconut creams and milks have hidden ingredients. Carton coconut beverages also have forbidden ingredients. Ham, Bacon, and Beef Jerky have hidden processed sugars be sure to check your labels.

  1. Do not  re-create baked goods, junk foods, or treats with “approved” ingredients. Foods that fall under this rule include pancakes, bread, tortillas, cereal, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, protein bars, ice cream, and this one recipe where eggs, date paste, and coconut milk are combined to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine.

*There may be other foods that you find are not psychologically healthy for your Paleo Challenge. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Continuing to eat your old, unhealthy foods made with – Paleo approved ingredients is totally missing the point, a pancake is still a pancake.

DAY 31:

This is the day during which you measure and record exactly where you are at the end of the challenge.

1. Get Body Measurement – circumferential measurements in inches.

2. Test your current fitness level

  1. Repeat the same workout you did at the beginning of the challenge.

3. Enter your score on this website on Day 31.

 

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January 25th Day 14 of our Paleo Challenge

Tree nuts are one of the top allergens and most common food sensitivities. read more here

If you continue to eat something that you have an allergy or sensitivity to, it is very difficult for your gut to heal and for your immune system to deactivate.  Additionally, the fiber in nuts and seeds can be difficult to digest, particularly almonds, pistachios and hazelnuts which is an additional way that some people can be sensitive to them.

I find soaking nuts helps me digest them. After soaking I put on a cookie sheet in the oven for 12 - 24 hours depending on the nut. Here is a blog site with soaking instructions.

Welcome to Day 14 of your 30 day Paleo Challenge. Today January 25th you will record your points from 1/24/15 by Midnight. (As a reminder I will not except posts after Midnight)

Post your reps for lunges tonight.

Paleo Challenge Points Jan 2015

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Day One

30day  

Welcome to Day One of your Paleo Challenge. Starting Today Monday, January 12th - January 13th at Midnight you can post your Day One Measurements and Fitness challenge reps. Did you forget what to post? Go here http://crossfitstar.com/paleo-challenge-rules/

Post your information to the comments below. You may have to wait for Admin approval before you see your comments - but once you are approved you can comment as much as you like. Good Luck and Lets Have Some Fun!

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