Groin, Hip and Hamstring Exercises

Gary is amazing!

Low Back Pain, Workplace Prevention.

Often times, when we are preoccupied with the challenges of daily living, we do things that will place our backs at risk for herniations, end plate fractures ( loss of nuclear fluid), strains and other painful conditions. Although the individual workers play a role in their relative wellness, the employer must be a partner to provide successful outcomes.

Many feel that wearing a abdominal bracing belt will prevent injuries to the low back. This has been well studied and has been frequently noted to cause a loss of range of motion in the lower back. Additionally, during lifting exercises back belts have been linked to increases in blood pressure and heart rate. (Hunter and Colleages, 1989)It appears that during lifting activities with the belt on the blood pressure was elevated by up to 15mmHg, the heart rate was also significantly effected. This leaves individuals that have a compromised cardiovascular system at risk for vascular problems, and possible stroke. Additional studies have also shown that belts lower mean oxygen consumption. (Low Back Pain, Stuart McGill, 2007)

A better approach is to develop programs to help the employee learn better strategies to execute the work needed. Some individuals simply do not move in ways that are back sparing. In a study by McGill in 2003, they noted that workers who had a history of back troubles has a history of "adopting motion patterns that resulted in higher spinal loads!" They concluded that "Kinematic patterns need to be practiced and grooved into movement repertoires." It is evident certain individuals need to practice spine- saving movement patterns every day, especially prior to any heavy lifting to ensure that the movement pattern is successful. Even high performance athletes, it is noted, should practice grooved motion patterns on a daily basis.

Another strategy to prevent over-stressed tissue damage is the optimizing the workers rest break to ensure that the opposite muscle group is activated. It is suggested that a administrative secretary uses their rest break to perform a dynamic movement break. In a study in the 1960's, operators in a power plant responded to a buzzer at 10 minute intervals. The controllers needed to get up out of their chairs and going around the corner to the control panel to make adjustments. There were no incidents of back problems. There were changes made, due to the impression that getting up so frequently was "too strenuous." The job was redesigned so that workers remained seated through the 12 hour shift. There was an increase in back problems, and other related problems. In the final analysis, it appears it is crucial for back health to stand up and take "active" breaks regularly.

More successful programs incorporate the use of variable positioning, or multi-tasking. It has been noted that human beings were not meant to perform repetitive work that emphasizes only a few muscles, or tissues. It has also been noted that "too little activity can be just as problematic as too much. Krismer and colleagues' study (2001) strongly reinforced the idea that the object of good work design is not to make the job easier; in fact some jobs should be made more demanding for optimal health. Good occupational health from a musculoskeletal perspective is achieved when people perform a variety of tasks with well designed rest activities, along with traditional components such as proper nutrition, stress management, sleep, and avoidance of alcohol and cigarettes." (Stuart McGill PhD, Low Back Pain, 2007)

Another aspect in workplace prevention is the designing of ergonomic work areas. The seating and all equipment should be "user friendly." When companies look for effective ways of cutting cost in Workers Compensation cases related to low back injuries they nee d to consider working hand-in-hand- with the worker to eliminate undo stress do to unnatural postures, with creates stress upon tissue, creating pain and damage. In conjunction with a physical activity plan, a personalized plan for each persons work station should be implemented. This avoids many claims, costs and injuries in the long run. Often the worker will have the greatest insight into a solution for any intervention from their experience/s. Another added benefit to having the worker/s involved is that they are more likely to comply is they are part of the process.

These are a few key ideas that have been well studied, and documented, in regard to the very costly, and painful, topic of low back pain in relation to the workplace. It is estimated that 80 percent of all adults in North America will experience low back pain. It is the most common reason for visits to seek help from a physician. We have to think in terms of prevention, and seek spine saving alternatives to how we currently operate.

Low Back Pain.. Popular Misconceptions.

Often when we experience an "injury." we assume that one particular event created the problem, or pain. How many times have you woken up with a stiff neck, or shoulder, and thought- "I must have slept on it wrong."Or bent over to pick something up and "thrown out your back?" Often these isolated circumstances are not the true culprits to the painful situation. They are part of a much larger picture, an ongoing "mechanical" problem in day to day living. Often it is continuous overload in various positions/ postures that compromise the tissue. These "positions" you may not even realize contribute to the break down of the tissues, creating a weakness, leading to pain and disfunction.

Our bodies are remarkable at adapting to situations, sometime a little too remarkable. If placed in the same "unnatural" (not anatomically correct) position for too long, the body will adapt to the position. It will assume this position, create a new habit of holding itself this way- the muscles will "adapt" to the environment that it is placed in. Often when an individual has a desk job, for example, the will assume certain "postural" tendencies from the seated position at their desk. The individual may develop shoulder problems, and low back problems in conjunction with the chronic" position that their body spends their time. We lose our optimal alignment. These alignment problems influence the entire body. The skeletal system, muscular system, and motor systems are all effected. This created imbalances- imbalances create pain.

If left unchecked, these imbalances create larger imbalances. They can even lead to "inhibition", or loss of function entirely.

Being that each individual is unique in their circumstances, there is no one exercise that fits all. Each persons history (health and injury), age, work environment, nutrition, hydration, hobbies and habits, emotional state and various other factor, effect the approach to be taken. However, there are certain precautions that can be taken to avoid trauma to the tissue(s).

Often we hear of an approach that worked for someone else, and we are compelled to follow suit. Unfortunately, many of these approaches are unscientific, with no real basis. Kind of a "feel good" philosophy. Such feel good approaches would be:

1) Stretching, lifting and twisting first thing in the morning to alleviate "stiffness. While it may "feel" like a great idea,it has no scientific basis. Your spine, during the course of the evening, obtains water through a process called osmosis. You are actually a little taller in the morning when you get up! Stretching with this additional water will not only stretch your muscles, but increase the incidence of damage to discs and also your ligaments. Adams, Dolan and Hutton (1987) noted that disc bending stresses were increased by 300%, and ligament stress by 80%. (Low Back Disorders, McGill PhD 2007). The is an actual loss of up to 19mm in height through the course of the day, 54% of this loss occurs in the first 30 minutes of raising. Full spinal flexion, or bending over, and twisting should be avoided first thing in the morning.

2)Muscles strengthening exercises are required for a "bad back." Although it does "feel good"

to work the large muscles in the area, and there is a school of thought that has created the misconception that the back is "weak" and need strengthening, this too is unscientific. Research has proven that muscular endurance is more protective than muscular strength (Luoto and Colleagues, 1995). There has been no correlation between muscular strength and back pain. There are exercises devoted to spinal endurance that have been scientifically proven to improve, and prevent, low back pain.

3)Bent knee sit up are "good for the back. This is a large misconception. While abdominal muscles are part of the "hoop" system that helps stabilize and protect the low back, bent knee sit ups are NOT the answer to obtaining them, or helping your back pain. One single double leg sit up, or "crunch" is potentially enough compression to damage your spine....ONE. "Each sit up produces low back compression levels close to the National Institute for Occupational Safety and Health (NIOSH) action limit of 3300 Neutons (N),and repeatedly compressing the spine to levels higher than the NIOSH limit has been shown to increase the risk of back disorders... Thus making this an ill-chosen exercise."(Axler and McGill, 1997) Other exercises to be avoided, based upon these standards (Compression in excess of 3300 N) would be:

a) Straight leg sit-ups. 3506 N.

b)Prone (facing down) extension (on machine.) 4000 N (or 890 lbs.)

c) Prone (facing down) extension with arm and legs lifted off of the ground. 6000 N (or 1300 lbs.)

d) Single arm push ups. 5848N.

e)Alternating push ups. 6224 N.

f)Hanging, bent knee. 3313 N.

As mentioned earlier, a single exercise, or exercise program is not the cure all for all cases of low back pain. Many personalized factors need to considered and evaluated. Obviously, previously considered "cure- alls" have been shown to have no real scientific basis, quite the contrary. A proper full assessment is a prerequisite for any program, no matter what the goal is.

I hope that this article has provided you with some insight into proper care, prevention and care for your spine. I found some of this research to be life changing in regards to the way I train my clients, and approach my own personal exercise programs.

Diabetes and Exercise

Diabetes affects more than 20 million Americans and a staggering 6 million Americans go undiagnosed. Many sufferers are diagnosed with Diabetes Mellitus meaning, "Sweet Honey Flowing."

There are two types of Diabetes Mellitus, type one and type two. Type one is due to an autoimmune response that destroys the pancreatic beta cells. This stops the production of insulin, and creates hypoglycemia (low blood sugar). Because these individuals cannot produce their own insulin they must rely on an external source to supply the much needed hormone. Type one Diabetes only effects 5-10 percent of all diabetics. It is also characterized as a disease that effects individuals in their younger years, once labeled "juvenile diabetes."

Type two is the most prevalent in society today, and this article will focus it's attention on exercise for the type two diabetic. (There is a "prescription" for type one, as well) In 80 percent of the cases the individual is considered to be obese. Obesity is defined as a waist circumference of 100 cm men (approx. 40"), and 85 cm for women (approx. 35".) Other measurements that define obesity are body fat reading that are greater than 25% for men, and 30% for women. (ACSM) (It is interesting to note that 58% of Americans want to loose weight, and only 21% are trying.) Type two diabetes is best impacted by diet modification, exercise and oral medications. Only 40 percent of type two diabetic require insulin injections. It seems lifestyle modification is key.

Many believe that because they do not eat sugar that the are not at risk for diabetes. This is not necessarily true. Diabetes is a disorder that is developed due to a condition referred to as insulin resistance. With insulin resistance there is glucose available in the blood stream from the food you eat, but this glucose is denied access into the cells/muscle tissue to produce energy. The insulin receptors on the cell do not let the glucose in- they are insulin resistant. The sugar builds in the blood steam until it reaches a levels where it damages small vessels, usually the eyes, kidneys and other smaller vessels. Factors that increase the risk of type two diabetes are obesity, older age, family history, and physical inactivity. (American Diabetes Association 1994)

Physical inactivity is an essential part in the prevention, and management of diabetes. An effective exercise program contains various components, such as periodized cardiovascular training, comprehensive resistance training (or strength training), personalized flexibility training, balance and proprioceptive/movement based training, core training, and nutrition. While this may look a little overwhelming, think of it as a goal. Something to be achieved a little at a time. The best and easiest way to start is by walking, and revamping the diet. The emphasis should be on reducing excess weight, lowering cholesterol, lowering triglycerides, and eliminating processed foods (white flour, white sugar, processed meats, and processed foods containing trans-fats ( such as bakery items)). This can be done in baby steps, remember it is a process.

A walking program is a great way to get moving, and instigate positive change. It is something that can be done every day, and it is something that can be done progressively, meaning you can add small easy, achievable challenges to a walking program. The suggested guidelines for cardiovascular training for an individual with type two diabetes is a program consisting of five to seven days a week of activity using the larger muscles groups (ie walking, jogging, bike riding, low/non-impact movement (even dancing!!)- optimally the individual would use a variety of modalities to cross train the muscle groups) for 40- 60 minutes per day. Remember, this is the goal. (While it may be intimidating at first, remember- this is what you are building up to!! Smaller sessions are accumulative, also.)

The intensity level should be rather easy to start, progressing to a faster pace, or even a slight incline, where the exerciser becomes somewhat breathless. If the person is using a heart rate monitor (highly encouraged, you can "see" how hard you are working, and you can "see" how you progress.) you would be working at 50-60% of your maximal heart rate to begin with, working your way gradually to 60-70% of your maximal heart rate. High intensity intervals are not recommended, as there is a risk of further elevation of blood glucose (Gordon, 1995: Hornsby, 1995) Remember, these guidelines can also be goals to aspire to! Small steps are often the best placed ones.

In addition to cardiovascular activity the ACSM (American College of Sport Medicine) and the ADA (American Diabetes Association) recommends activities to build muscle, as well as burn calories. Cardiovascular activity is a great way to burn calories. Strength training, or resistance training, is a great way to build up skeletal muscle to help overcome the problem of insulin resistance. The ADA suggests strength training three times per week, targeting all muscle groups. They suggest a progression up to 3 sets of 8-10 repetitions, using a weight that cannot be lifted more than 8-10 times.(Diabetes Care June 2006) Once again, this is a progression. It is not recommended to work out to exhaustion. Also, limit isometric contractions to lessen exercise induced blood pressure elevations. (ACE Clinical Exercise Manual Exercise Training for Special Populations, Larry Verity, PhD, F.A.C.S.M.)

In conjunction with the strength training protocol, a proper flexibility program should be implemented. Such a program would address chronic postural issues, and muscular imbalances. Paying careful attention to not stretch muscles that do not need to be stretched. A proper flexibility program can be done at home on a daily basis and can actually be used to aid in stress management.

Other considerations for exercising diabetics related to blood glucose variations. One such condition is called "hyperglycemia.' This condition usually arrises when the blood glucose levels are not being well controlled. Poor control would indicate glucose levels of 250mg/dl, and higher, prior to exercise, in which the exercise session would be postponed. It is suggested that you should see your physical if the situation does not improve.

Another glucose relate problem to watch for in an exercising diabetic program is hypoglycemia, or low blood sugar. In this case the individual would experience dizziness, instability, nervousness, confusion, and even possibly loose consciousness. A good way to reduce the risk of experiencing hypoglycemia would be exercising mid-morning, after a balanced breakfast. It is suggested that exercise does not take place for at least one hour before the exercise session, and preferably not injected into an area of the body that will be used in the exercises. It is essential to monitor blood glucose, self-blood monitoring, before any activity. Exercise should be performed when the reading is between 100-250 mg/dl. If the level is lower, a carbohydrate snack should be consumed.

Other recommendations for exercising type two diabetics are:

1) Check with your physician before starting any type of an exercise program. Make sure that there are no additional considerations. ( ie hypertension or small vessel diseases.)

2)Keep a daily log which indicated time of day, blood glucose level, type of activity, intensity of activity, snack requirements (if any), and any other details that may be revalent.

3) Always self-blood monitor!!

4)Plan your exercise sessions. This should help determine if a snack will be required.

5)Always exercise with a partner. This is your support system in the event of hypoglycemia, or other complications. You should work with a partner until it is clear what the glucose response will be for that particular activity.

6) Always wear Diabetes I.D.

7)Always wear good shoes to minimize foot irritation. They should not be too loose, or too tight. To prevent foot irritation use Vaseline on the feet, and wear the socks inside out.

8) Modify calories intake accordingly on days of exercise, and following physical activity. Self-blood monitoring can help you modify your intake of calories, if needed. Insulin requiring diabetics can prevent latent post exercise hypoglycemia by monitoring their blood sugar levels carefully. Other factors are to be considered before starting an exercise program. Always check with your physician before starting any program.

Diabetes does not have to be life sentence. With proper control, healthful eating and an enjoyable exercise program life can be full of wonderful experiences! Grasp onto life, find things you love do do that are new challenges, and do them! The human body is so remarkable, fire it up to your true potential, and start living!!

Diabetes Prevention and Healthful Living -Part One

With Diabetes so rampant in society today, what can you do to safe guard yourself, and your family, from this serious disease? Diabetes education starts very young. It is important to take the time with your children to instill proper eating habits. If they are not fond of vegetables, do not give in. Vegetables, and other critical nutrients, are essential in a healthy diet, and lifestyle. Find creative ways of presenting things that they resist. Interesting shapes and colors are ways of "presenting" vegetables, and other items, to the discerning young pallet. Make it into a game if you have to, presentation is everything to curious growing children.

Remember, healthy eating is important for your child to do well in school.

According to recent studies less than 15% of all school age children eat the recommended amount of fruits for the Food Guide Pyramid, and less than 20% eat the recommended amounts of vegetables, only about 20% eat the right amount of WHOLE grains (processed white floor is not a whole grain), 30% consume the recommended amount of milk (necessary for growing bones.) (Nutrition For Professionals, Jane Penz, PhD, 2009) Childhood obesity is a national epidemic. These children need proper guidance, starting at home, at a very early age. "Unhealthy eating and physical inactivity are causes of obesity and chronic disease, resulting in at least 300,000 deaths per year. Poor nutrition associated with heart disease, stroke, cancer and diabetes, alone, cost in excess of $71 billion a year" (These statistics were in 2003, Dr Jane Penz.) For the exact guidelines for your family, and a variety of educational materials, check out mypyramid.gov and click on resource library. Kid Health (www.kidhealth.org) is another nutritional site to help you with family meal planning, eating issues, and how to eat a variety of healthy foods.

Food is a necessary element for survival. We need it for energy to maintain life. Sure it's great to enjoy your food- and we should! We can learn to enjoy healthy, wholesome, natural foods at an early age. We can learn to eat proper portions- at an early age. The key is the age. Snacks do not have to be greasy potato chips. They could just as easily be carrot sticks with humous- at an early age. You program your child at a young age as to what their preferences will be. If you are health conscious, your child will be too! They are imitators of you! Chips and cakes and ice cream are not necessary for a happy child, or person- health is!! Watermelon and seasonal fruits are just as a enjoyable, with very little preparation time- and a fraction of the real cost in the final analysis.

Exercise is the other missing link in this puzzle. Our children need to be encouraged to get outside and participate in something! Family outings can consist of hiking, running, walking, physical sports and a variety of things. It is truly endless what can be done together. Once again this should be instilled at an early age. Their is not time like the present with your children. Encourage them to participate in school sport and other outdoor activities. And, once again, if you are active- they probably will be too.

If you and your spouse are overweight, or obese, there is an 80% chance that your child will be as well. This is a lifestyle issue we are discussing. True prevention of obesity and chronic disease and illness are issues that start early in life, in the home. It is important to take the time for valuable sit down meals with a balanced, healthful menu. Menu's can be prepared in advance on days off. Extra portions can be frozen for future meals. Planning is the key to success. There are plenty of magazines and web-sites that feature a variety of low fat, high fiber balanced meals that promote good health for the whole family. I subscribed to 'Prevention" on line. They send me a steady stream of recipes that can be pre-made and can be enjoyed at any family meal. Remember, home is where it all begins!! You hold the key to your child's good health, and habits.

Stay Young, Play Young.... Exercise!

Remember when you were little and you would run and jump, just to run out of breath? Jumping was fun! Running was easy (and fun), riding your bike was just "something to do." You would play "tag" and all kinds of crazy games, that involved running and jumping. It was fun! Crazy to think that a body that was not even fully developed could withstand all that activity, and still grow! What an amazing creation our bodies are. Where did all that energy, and enthusiasm go?

After 28 years of research, Exercise Physiologist Fred Kasch has decided that "aging naturally accounts for about one-third of the body's aerobic decline. Inactivity accounts for the remaining two-thirds of the downward slide."(Health, May/June 1993 p.62) Jim Graves from the University of Florida Center for Exercise Science adds that, "Exercising will prevent most age related deteriorations through age 60." Research confirms that "the fountain of youth" lays within you, and within your grasp.

An example of remarkable health, and a well being would be fitness pioneer, Jack LaLane. We all remember him, and his simple routines developed to get the homebody up and moving. At age 60 (Well above the age 60 indicated above!) he is still a monument to fitness, nutrition and well being. He still sports a 32-inch waist, 44-inch chest, and 15-inch biceps! No atrophy here! He can still easily touch his hand to the floor, without bending his knees. His resting heart rate is the equivalent of an athlete, at 55 beats per minute. How, you might ask, has he managed to keep his youthful physique, and energy level up? He follows a vegetarian diet, and works out vigorously everyday, still. Here are a few other suggestions from our fitness example:

*Exercise a minimum of 30 minutes per day, three to five times per week. Change your routine every three to four weeks.

*Set short term fitness goals, and follow through.

*Slowly change a few "bad" habits for "good" habits.

*Eat food in its natural state and in as many varieties as possible.

*Pass on caffeine, sugar, alcohol and cigarettes.

Drink plenty of plain water.

(CNN Interview, Monday, January 19 2004, Posted 2:22PM EST) Jack is an inspiration to all and his life is a testimony to the benefits of healthful eating and exercise.

Other suggestions if you are new to exercise would be:

*start slow, and build.

*Make sure your doctor has given you a clean bill of health.

*Work with a fitness professional, even for a short time, who can help assess your strengths and weaknesses. Your program should be about you, not a cookie cutter program. Make sure that this person has the proper credentials, and maintains them.

*Keep a journal for food and exercise. It will keep you informed as to progress, moods, and habits you might not otherwise notice.

*Try new things. It is important to stimulate your body and mind with a variety of exercises, and exercise modalities. The same old same old, will not give your any progress. Your body adapts in four to six weeks of continuous training. Exercise should be progressive to avoid repetitive stress. It also keeps the mind active throughout the activity, preventing boredom and injury.

Additionally, exercise makes us feel better. This also contributes to a youthful attitude. Scientifically, exercise directly impacts the brain chemistry. Sleep, mood, memory and behavior are all influenced by a chemical in he brain called Serotonin. Persons with low serotonin levels have bouts of depression, have trouble sleeping, memory problems and can even have episodes of violent behavior. Regular exercise has been proven to positively influence serotonin levels. Increases of serotonin from exercise improves mood, decreases stress, aids in sleeping, and improves memory.

A positive impact has also been noted in cognitive function in individuals that regularly exercise. From childhood through to old age, improved scores in mental acuity have been noticed. In a study of forty-one adults, aged 58 through 78, that was conducted for six weeks saw an increases in brain wave activity after only three weeks. This was measured by use of magnetic resonance imaging. (MRI) These individuals programming consisted of three 45-minute walks three times per week. These individuals also displayed an increase in their decision-making abilities.

Exercise, for me, takes me to another level of existence, one where anything is possible- as long as I keep trying!! Exercise is not about the superficial results, it is about so much more than that. While a complete exercise program is multifaceted, it is important to find the RIGHT components for your body (physiologically , physically(mechanically), kinesthetically (neurologically), aerobically, and mentally/spiritually), experience level, and of course interest level. Exercise is movement based. It is important to do the right movements for your body, with the right amounts of intensity, with the correct amount of frequency to ensure healthy results. It is about the inside, not the outside. The outside is just the side effects of a healthy, whole person.

The Emotional Side Of Eating, Summer Eating Tips, Good Fats For Weight Loss

You pick up the phone, it's been a tough day, call up a friend and say, "Let's go for pizza, I't been a doozy!! (Or something like that.)." Sound familiar. Or you run ( as close as you get to running) to the vending machine when your last phone call at work puts you over the edge. Habits, ingrained habits, of an emotional eating response to situations in life.

As a young child, often we are "rewarded" with "treats" in conjunction with either a) a celebration of a positive occasions (special occasions, being obedient to the parent, social events)or b) the parent wants us to adhere to their requests, or to "cheer us up" when a situation has soured. We come to relate to food as a reward, or a comforter. Food and emotions become intertwined. Triggers develop that we are not eve n cognitively aware of. Eating from urge versus necessity.

How many times have you eaten something out of a "feeling' of commitment, versus a feeling of need or hunger? How many times have you eaten something because you were in a bad mood...? How many times have you stuffed your words, and thoughts, and sat down to a sugary snack, trying to "sweeten" the mood? These emotional and social cues have been instilled in us from a very young age. These feelings often dictate to us what we "feel" is acceptable- versus what is truly necessary.

So how do we overcome these ingrained patterns? How do we overcome emotional patterns that we have had for so long? Like any other thing you wish to overcome firstly you need to acknowledge you need to overcome it. Acceptance of a problem can sometimes be the biggest hurdle to overcome.

Often the best way to realize a problem is to see the evidence of it. Food journaling is a great way to get a handle on diet issues. Persons who journal are more successful long term "losers," than non-journalers. I believe it is because writing makes you more aware of "patterns" of eating. There is also a greater accountability. This allows for "realizations" not experienced without being mentally involved in the eating process. By recording the food, quantity of food, the time the food was consumed, emotions and situations linked to eating (hunger, anger, fear, fatigue, frustration, boredom, habit (time of day) joy, celebration, social outing) we can begin to understand our habitual patterns that produce the cycles of eating without need. At this point maybe we can begin to focus on the emotion(s), outside of the food issue.

I know from my own personal experiences that I have had problems with "emotional eating."

Often out of fearful feelings (not sure about the future, not sure about my finances, not sure about my friends, not sure about whatever job I had at the time, not feeling accepted by others.) General life insecurities. These would "send" me into a negative cycle. Usually, I would start with some drinks, to cheer me up. This would lead to less than healthy food choices (Naturally, I was dieting and under-nourished, already.) Now, breaking my "diet" I would feel even worse about myself. I consumed more out of this feeling of depression. Negative cycle. These cycles can be dangerous, they can lead to severe eating disorders. I myself, became bulimic. Over run by self- doubts and fear. Emotions controlled my eating. This dangerous cycle ran my life from my first year of University through to my late thirties.

These are learned from a very young age. My mother also had an eating disorder. Therefore, I thought many of our "eating rituals" were normal. She was ruled by her emotions, and alcohol. She had a sickness of spirit that overcame her physical well being. She sought after some form of perfection that was never achievable. When I grew up I sought after the very same thing. This is something that is learned and passed from generation to generation. Parents have a very key role in educating their children in proper foods, proper food timing, the correct manners to decline unnecessary foods that can contribute to diseases of the body and spirit. Any parent with a disorder needs to address it, and work on finding a higher ground, not to pass this message on to their children. Young children are often led to mimmick the parents. They learn what they see, and are very impressionable up to the age of twelve.

Eating disorders, and their counterpart emotional issues, manifest themselves in many ways. Not everyone becomes bulimic (thank God). Other manifestations of inappropriate emotions, and relationship with food are in being overweight, obese, severely underweight (anorexic), over exercisers/achievers, judging others in their food habits, eating differently alone than with others, thinking about food all the time, there is zero variety in your diet, and habitual eating (time of day dictates eating versus actual hunger. This shows a detachment from natural patterns.)

Many of these disorders have physiological impacts, effecting hormonal balance and neurotransmitters in the brain. They are hard to overcome. It can be done, though. As stated earlier, you must be willing to admit there is a problem. You must own it. Not in a negative way, though. Negative emotions are part of the issue. Remember, this is a negative cycle that needs to be reversed.

The change has to start with your view of you. Find something positive, focus on that. One small thing you know in your heart of hearts is good! We were all created with special gifts, and special purposes. Look at your gifts. Look outside of yourself for purpose. You may need to change some things in your life, do it. Get out of the box!! Get rid of the negative that is literally "eating you alive." What I did was rediscovered the passions of my youth, before I was overcome with the negatives- fitness and God. I found a better state of physical and spiritual being. This is a good recipe. We are not only physical beings, we are spiritual beings. We are not one dimensional, and cannot live one dimensionally either. We need to nurture our "whole" selves more. I have learned to appreciate myself more, and my God given abilities, appreciating my creator more. I spend my time studying and focusing outside of me. My life does not revolve around me, and my needs like it used to. I have also come to appreciate my experiences more, good and bad. There really is no such thing as a bad experience, it is all in how you apply it to your life. How YOU can use IT, for the betterment of this world. Bitterness doesn't hurt anyone but the one who is bitter. We all must walk away from self and self doubts and self- centered attitudes. Your very life and health depends on it!!

Often when we first change our habits it is a struggle. We have not clearly learned what is good for us. We eat often from habits learned. I wanted to include some other good food options in this post/article. The dispute about good fats and bad fats continues on. These are examples of good clean, natural fats that will prolong good health, and help you lose weight. Naturally, all these should be eaten in moderation. Just because something is "good for you," doesn't mean you need to eat huge quantities.

1) Almonds/almond butters are an excellent source of Vitamin E, and antioxidant (fights free radicals.) 2 Tablespoons, small handful are one serving size. Great as a snack with an apple.

2)Avocados contain 20 vitamins and minerals. It is a great source of potassium to regulate blood pressure. Wonderful instead of mayonnaise on whole grain wraps, also on whole grain crackers.

3)Dark Chocolate, more specifically cocoa from organic ground, defatted cocoa beans. The more natural the better. These beans contain antioxidant properties.

4)Flaxseed oil is the best plant source for Omega 3 fatty acids, critical for good health. These type of fatty acids are critical for heart health, cancer prevention and alzheimer prevention.

Put 1 tablespoon of cold-pressed ( kept cold AT ALL TIMES) in a smoothy for breakfast, blend well.

5)Natural Peanut Butter, I like Marathon Nutter Butter At Dingy Docks here in town. Peanut butter contains vitamins E and B6 (important for immune system health.)

6)Olive oil instead of butter, or other oil choices. Olive oil is better if it is greener in color, containing more antioxidant properties. Extra virgin olive oil is recommended. Also, remember that oil oil, just like other quality oils, looses it's antioxidant value when it is heated. Use broth for cooking.

7)Sunflower seeds and oils are great for flavor and hunger control. They contain B vitamins and are great for fighting inflammation. They are also wonderful on salads, only about 2 tablespoons, though.

8)Walnuts are also powerful Omega 3 rich nuts. They too prevent inflamation which has been linked to many diseases, heart disease, cancer, alzheimer's. I love these on my oatmeal in the morning. 2 Tablespoons is one serving.

Last week we looked at quick lunch tips. This week we are going to focus on BBQ meals, and quick summer dinners.

SMART BBQ DOGS

Smart Dogs (Tofu), or Nitrate Free Dogs (Nitrates have been linked to many forms of cancer, they are in most, if not all, processed meats. Nitrate Free dogs are available here in town at Dingy Dock's )

Whole Grain buns, or wraps. (I like wraps, they are fun and don't fall apart.)

Veganaise ( also available at Dingy Docks), tomato, and low sodium pickles.

Mixed Greens, whole sweet baby peppers, cut thinly, cucumbers, red onion, sunflower seeds toped with raspberry walnut vinegar dressing.

3 bean salad

Watermelon

FOR THE MEAT EATER

4oz chicken breast, serving size (Dingy Dock's has fantastic organic, pre-sized chicken breasts, reasonable priced in their freezer. Great flavor.)

Marinade these overnight in Teryaki

Mushrooms

Baby tomatoes

Baby sweet peppers

Red onion

Skewer and BBQ

Arugala and baby greens salad with oranges, red onions, walnuts and balsamic vinegar drizzled on top. Top with small amount of goat cheese.

BURGER TIME!!

Try a veggie burger!! They are available at Dingy Docks and at Von's

Add a little Newman's Own Bean and Corn Salsa

WILD N WONDERFUL

4oz Wild Salmon, grilled

8-12 asparagus spears

1/4 cup Near East Tabloule (Prepared with olive oil, baby tomatoes, cucumbers, lemon, and olives) (Von's)

1/4 cup of Soy Licious Chocolate "nice" cream

Summer is here!! Don't let your new found life interfere with enjoying all that is good. You will find the more you practice good healthy habits, the easier they are to follow, and the easier many other things will become because of the extra care you take for yourself, and the others around you. Have a GREAT summer!!