Health, Fitness and Nutrition

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2011-09-15T14:34:00.001-07:00

Tanya Morrell
Vote Integrated Health Solutions by Tanya Morrell for Readers Choice Awards-Fitness Instructor. Starting September 21st!

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Power Foods

2011-06-01T09:35:00.001-07:00

These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.

While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget.

This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruit

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine rice
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice

Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous

Canola oil
Dark chocolate
Green tea
Olive oil

Integrated Health Solution's Women's Boot Camp

2011-06-01T09:29:00.000-07:00

Starts June 7th - Sault Park
Contact Tanya at 519-212-5697 or tanya@integratedhealthsolutions.ca
Tuesday & Thursday 6:30-7:30 pm
If we have a great turn out…we’ll open 5:30–6:30 pm

Pulling rank here and reducing the price! $120 for 1 month of bootcamp!
You are required to bring:
A Towel or Yoga Mat
A bottle of Water to Every Session
Running Shoes & Appropriate Clothing
5 lb Hand Weights
~~~~~~~~
Weekly Recipes
Motivation
Kickboxing
Circuit Training
Core Strengthening
Body Sculpting

My Montage 4/25/11 at OneTrueMedia.com

2011-04-25T09:03:00.001-07:00

Are You Giving Your Goals Your Best Effort?

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2011-01-26T09:36:00.000-08:00

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Sport Specific Weight Training

2011-01-20T15:19:00.000-08:00

If you're involved in a sport or athletic pursuit, you want to get the most out of your workouts, right? I mean, if you're a cyclist, you don't want to spend a bunch of time spinning your wheels (pun intended) doing routines meant for bodybuilders. Weight training is an important component of your exercise routine regardless of your sport – sport specific weight training just means that the training program is specifically designed around your sport for maximum results.

Every sport involves the use of different muscles and uses those muscles in different ways. If you're a long distance runner who's decided to train for a triathlon, you're in for a bit of a shock the first time you get on that bike or jump into the pool. And not just from the shock of the cold water! Nope, what you'll find is that those highly trained muscles of yours may not be so highly trained after all. Well, they are… but only for the specific activities you put them through on a regular basis.

Picking up a new sport often means training a whole new set of muscles. So if that's your thing, be patient with yourself. It can be tough for someone who's used to excelling to go back to square one. But don't sweat it. Pretty soon that old muscle memory will kick in and you'll be back on top of the game.

Specificity is the key

There's actually something called the principle of specificity. All it means is that the training you do should take into account the movements that your sport requires, and mirror them as much as possible. In its simplest form: If you're a runner, don't spend all your time in the gym on the rowing machine. Duh. Oh, and putting in excessive time trying to get that oh so hunky (NOT!) Incredible Hulk physique can work against you.

Where it gets a little more complicated is actually figuring out the particular demands of your sport and learning how to fashion a training program that will optimize your performance. Complicated for you, that is. But not for a good personal trainer (c'est moi)!

That personal trainer (ahem, me again) understands the science of sports specific training and can make sure you get the most out of each workout. I (or some other wonderful trainer) will find the right balance among the different types of weight training and put together a set of functional routine that let you work smarter, not necessarily harder.

No Pain, No Gain? NO WAY!!

A couple of general training tips and cautions, whatever your sport:

• It shouldn't hurt. Really. Hey, the old Jane Fonda "feel the burn" thing is long gone. Get with the times! It's about working within your limits and progressing at a pace that allows your body to adjust. Yeah, you want to feel like you're working hard, but not like you're about to pass out or get a hernia.
• B R E A T H E! Yep, breathing's a good thing. Deep and steady. Keep that oxygen flowing. You might be thinking, "So what? Breathing's natural. I couldn't stop if I tried." Well, more often than you might think, people tense up and forget to breathe properly during periods of intense focus or effort.

The Final Word

So, think about your sport, the movements you make and the muscles you use. Your sport specific weight training routine should complement your sport. And if you could use a little help figuring out how to do it, you know where to find me.

In Health & happiness,
Tanya Morrell
www.integratedhealthsolutions.ca

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2011-01-05T10:14:00.000-08:00

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Personal Training with Results! at OneTrueMedia.com

2010-12-20T09:27:00.001-08:00

It is our belief that the benefits you obtain from adopting fitness as a lifestyle will positively affect all aspects of your life increased self-esteem, energy levels and performance. As personal trainers & nutritional consultants, our greatest reward is having the opportunity to witness these changes in our clients.

Photo and video editing at www.OneTrueMedia.com

The Many Benefits of Holistic Weight Loss

2010-12-13T10:42:00.000-08:00

Obesity is on the rise throughout the world. With the popularity of fast food restaurants and instant meals on the rise, more and more people are finding their health failing and their energy depleted. There are many fad diets on the market today and programs promising instant and long lasting success. But as many people are beginning to realize, the promises are all too thin and unrealistic for any lasting benefits.

The only way to lose weight effectively and permanently is to have a holistic or natural approach to your problem. Women have been designed to gain weight for the ability to give birth to new life. There are several core imbalances in a women’s body that encourages the body to hold onto the weight instead of just letting it go. In order to lose weight, your hormonal balance and health must be restored. If you do not find a way to do this, you will continue to be stuck in the Yo-Yo diet trap or remain stuck in a weight that is either dangerous to your health or unattractive to you. The key is to get healthy starting from the inside and working out. Once your body has found a balance, you will be able to effectively lose weight and keep it off for years to come.

Holistic weight loss is not a new concept although many are unaware of its benefits due to the mass advertising and marketing of all of the other fad diets around today. Much like a successful workout routine, you need to create a menu and approach that is specific to your body and psychological needs. You need to understand what works for you and what does not. The basic elements of a maintaining a healthy body revolve around your
metabolism's ability to lose weight and keep it off. This is specific to systems such as your central nervous system, musculoskeletal, endocrine, immune, digestive and detoxification systems. While some of your metabolic blueprint was determined while you were growing in your mother’s womb, others are influenced by things like your emotional history, your nutrition, lifestyle, environment and stress levels. If you are not on a healthy level within these factors, you will never lose those undesirable pounds.

One of the first steps you need to take before embarking on your holistic weight loss journey is to rid yourself of all of the toxins that are clogging your systems. Allergens, bacteria, heavy metals, pesticides, and more have a direct bearing on how everything else in our body is able to function efficiently. One of the main ways our body tells us that it is full and needs to undergo detoxification is by the inability to lose weight or even by the gaining of more weight. In order to allow your body to function properly, taking care of your liver and kidneys is vital to any effective weight loss plan.

It doesn't matter how many fad diets you try or exercise gyms you run to, if you have not taken the steps to cleanse you system, purify your mind, and adjust your attitude, you will find yourself on the continuous wheel of frustration with no success.

It does not take a lot of money invested in this type of weight loss success. Eating healthy natural food is often much cheaper than any fad diet plan you could start, drinking plenty of water to keep the body hydrated, can be done for free. You cannot buy weight loss success. Success comes from within. It comes from a commitment to do what it takes to make your body as healthy and happy as you can. Following the guidelines of a holistic weight loss plan will put you on the road to a naturally healthier you.

The Fundamentals of Functional Training Techniques

2010-12-13T10:25:00.000-08:00

If you are ready to get strated on a fitness routine that would work all the areas of the body with the least amount of stress and strain as possible; you need to first know some facts. Once you are aware of what are the correct functional training techiniques to use for your body, you will be better prepared to set up and use an optimal workout routine.

Functional training first started out in rehabilitation. Physical therapists thought to incorporate normal activities done by a patient at home and work, then into an exercise routine that would help them get back to living life the way they did before. For example, if a patient used to run a day care from home and was lifting, carrying and moving children around, the workout designed would concentrate on strengthening those muscles needed with moderate lifting and endurance in mind.

The main goal of functional trainng is to target the core muscles in the abdomen and lower back by utilizing weight bearing exercises, optional bands, and medicine balls to train full range of motion and target the smaller underlying muscles.

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