Tips for Fall Detox

September 2013 - We often associate spring time with cleaning.  When the weather gets warmer, we clean out the house, we take the car out of the garage give it a wash and wax and even clean out our bodies.  The stores are full of spring greens that are best suited to rid our bodies of toxins and fats stored during the winter.  But what about going into the fall and winter months?  We have been no doubt going to countless pool parties, picnics, family gatherings, festivals and social functions.  They all involve food (and sometimes alcohol) and that food often includes burgers, sausages, chips and sodas.  These foods are very heavy to the body and if not properly eliminated can slow you down through the winter months. 

Fall is another time of year best suited to cleanse/detox the body.  Cleansing during the autumn months will bolster your immune system in order to avoid the flu, increase your energy, mood and productivity by clarifying your mind and shed excess weight before the holidays.  Fall is a natural time of transition, which makes it ideal for a gentle detox cleanse that will reset your body and mind priming you for a winter of wellness.

A cleanse does not have to involve starving yourself but eating mindfully and strategically for even as little as three days.  Detoxing through the diet is a great way to give your body a break and support its natural self-cleaning system.  It involves increasing whole, unprocessed foods, vegetables, fruits, seeds, fresh pressed juices (green drinks) and other homemade fruit smoothies.  During this time eliminate anything prepackaged, wheat, dairy, meat (including fish and poultry), alcohol and caffeine.  The bottom line is more whole foods home cooking and no fast food or prepackaged meals.  Even just three days can make a world of difference.

When given the chance our bodies will naturally detoxify and heal as part of its natural process.  We detox by eliminating and neutralizing toxins through our colon, liver, kidneys, lungs, lymph and skin.  In our daily lives we are exposed to environmental pollutants in the air we breathe, the water we drink and the food we eat.  In addition our diets are laden with chemicals, large amounts of animal protein, saturated and trans-fats, caffeine, alcohol and genetically modified organisms that inhibit our bodies ability to perform their detoxification processes.

Tip 1: Start each day by sipping hot water with lemon.  It cleanses the blood, liver and kidneys.  It activates your digestive system for maximum efficiency and also helps your body move lymph which carries toxins from the body. 

Tip 2: Begin the day with cooked apples (antioxidants), steel cut outs (high in soluble fiber) and cinnamon (boosts brain function) or green, cleansing juices.  Green juices should include any of the following ingredients: cucumbers, celery, kale, spinach, grapefruits, lemons and ginger (anti-inflammatory).

Tip 3: Lunches should include salads full of greens (linked to heart and lung health), cucumbers (alkalizing), radishes (blood cleansing), onions (astringent), cruciferous vegetables (high in vitamins) and topped with raw seeds like pumpkin and hemp (high is selenium).

Tip 4: Dinners should be warming and include foods like lentils (helps lower cholesterol), sweet potatoes (balance blood sugar) and other grounding root vegetables (fiber and many vitamins and minerals) and kale (blood and cell detoxifier).

Enjoy that lighter feeling going into winter and for recipes visit my website. 





Jason C. Venckus CPT, PES & H.C.
Progressive Complete Health
www.goproveg.com
progressiveathleticsiht@gmail.com

The Healing Power of Avocados

August 2013 - The first avocado may have been eaten by a Mayan Princess and was considered "The Fruit of Royalty".  You've heard it time and time again,  "Avocados are a superfood!"  And you do not have to be a member of a royal family to eat them.  Even fast food restaurants like Subway have jumped on board (Yes, sorry. Subway is a fast food restaurant).  Pre-mashed avocado at fast food restaurants often contain manufactured citric acid and other chemicals to keep them from browning but whole, fresh avocados prepared at home may cure just about anything that ails you.  That is to say there isn't much they can not do.

Here is a short list:
-Lower LDL (bad cholesterol) while leaving HDL (good cholesterol) alone
-Help stop stroke
-Control blood pressure
-Battle Diabetes
-Combat cancer
-Increase Fertility
and
-Smooth skin

So how does the magical, mystical avocado work?

Lowering Cholesterol:  The bad news is avocados are high in fat, 30g per average sized fruit. The good news, its monounsaturated fat!  Monounsaturated fat will lower LDL cholesterol and leave the HDL cholesterol alone.  One study in Australia showed that eating one half to one-and-a-half avocados for three weeks can lower total cholesterol by 8% without lowering your HDL cholesterol.  A low-fat, high-carbohydrate diet has been shown to lower LDL and HDL at the same time.  Avocado's also contain 10g of fiber and beta-sitosterol which both help lower cholesterol.

Help Stop Stroke: Potassium, magnesium and fiber combat stroke.  Avocados are packed with all three.

Control Blood Pressure:  As already mentioned, avocados contain lots of potassium.  In fact one avocado contains two-and-a-half times more potassium than a banana.  Potassium lowers blood pressure.  Magnesium relaxes blood vessels and allows for freer blood flow resulting a lower systolic (top) number.

Battle Diabetes: Scientists in Mexico put 16 women with diabetes on a high-fat diet where most of the fat came from avocados.  The result was a 20% drop in triglycerides.  Women on a higher-carbohydrate plan had only a 7% drop in tryglycerides. The New England Journal of Medicine found that a high-fiber diet (50g per day) lowered cholesterol, tryglyceride, glucose and insulin levels.

Combat Cancer: High fiber diets have been shown to prevent certain cancers such as colon and breast.  Avocados also contain powerful antioxidants.  Gluthathione and vitamin C fight cancer by neutralizing free radicals that can damage your cells.  Gluthathione may help prevent oral and throat cancers and vitamin C has been linked to lower rates of oral, breast, lung, stomach and cervical cancers.

Increase Fertility:  If you believe in the "Energetics of Food", you believe that foods are shaped like the body part they heal.  Carrots when sliced look like eyes, kidney beans for kidneys and blood, red food for blood flow and avocados for fertility (shaped like a womb).  Avocados contain a large amount of folate thought mostly to be found in green leafy vegetables and beef liver.  A study of 18,000 women showed that folate aids in fertility.  Also a lack of folate or deficiency can lead to a grumpy disposition leading to less "In-the-Mood" time and that really wrecks your chances of conceiving.

Smooth Skin: Avocados contain moisturizing power and can be applied as a facial to soften and smooth the skin.  Just wash your face of all dirt and makeup and mash some avocado with milk or oatmeal.  Apply to your face and leave it for ten minutes.

Many times we hear that you can not use this oil or that oil to cook in because it can not stand up to high heat without turning carcinogenic.  Well, avocado oil has a higher viscosity and smoke point (255 degrees Celsius) making it safer for cooking.  Avocado oil can also be used as a non-toxic, non-chemical laden sunblock.

Avocado trees also help our environment to thrive.  They reduce soil erosion and storm run off and also improve the quality of water.  The biggest benefit to the environment is how avocado trees improve air quality.  Avocado trees absorb carbon dioxide and other air pollutants as well as produce large amounts of oxygen per year.  Two developed/mature avocado trees can provide the amount of oxygen required by a family of four to breathe for one year's time or remove the amount of carbon dioxide a single car produces in over four years time.-Jessica Mobassaleh

This is just the short list of things that avocados can do to improve our health every day.  There are many other illnesses that can be prevented by eating just two avocados a week.  So what are you waiting for?  Make some guacamole and invite me over! 

Running, Shoes and Hydration

July 2013- It's summertime and that means a lot of people are out running.  Some are running races and some are just getting into the game.  This article is designed to get you started without injury by implementing a progressive plan that includes proper stretching, keep you motivated by not over doing it, answer questions many have about proper footwear and the best ways to stay hydrated during these next two balmy months.  Even those that have been running for years can benefit from the new information to follow.

How do I begin running?  If you've never been much of a runner or are just getting back into running after an injury or life event it is always best to ease into a program and involve stretches and exercises to lengthen and strengthen the right muscles.  One common myth is that runners do not need to perform leg exercises.  Strengthening the legs will build muscle and protect the bones from fractures and breaks.  Starting with simple lunges, squats and calf raises go a long way.  Stretching the same muscles will keep you limber and allow you to go longer and farther each time.  Use a combination of stretching and foam roll techniques for best results.

Once you've began to strengthen and stretch it is time to get you moving forward.  The best way to start is with a combination of walking and running.  Each workout should start and finish with at least five minutes of warm up and cool down.  Walk leisurely for five minutes to begin then stop and check in with your body.  Is anything tight or sore?  If so address any issues with an additional stretch.  For your first few run/walk sessions begin by walking briskly for one minute followed by thirty seconds of jogging.  Alternate between the two for twenty to twenty-five minutes and cool down with that same leisurely walk.  As time goes by you can increase the time spent for the entire workout and increase your run/walk intervals lengths until one day you are able to complete that first 5k.

How do I know if I'm in the right shoe?   Should I wear a minimalist shoe?  Can I wear orthotics?  When in doubt it's always best to ask an expert.  You will be pleased to find that you do not need to go see a podiatrist to study your feet.  It is as simple as heading to your local specialty running store.  The employees of these stores are trained to watch you walk or run and assess your gate.  They will also look for any muscle imbalance and find the right shoe to help you prevent injury and run with better foot form.

Minimalist shoes are not for everybody.  A beginning runner should stick with shoes that are supportive and have enough cushioning to protect the foot from the new amount of stress being placed on them.  If you have been running for a while and found that you are prone to injuries, tend to strike the ground with your heal and carry more weight, minimalist shoes are very likely not right for you.  If you are more of a mid and forefoot striker, running greater distances and not prone to injuries a lighter shoe just may work for you.

While there is no extensive research that has been done on orthotics and injury prevention, some people have shown a decrease in injury while wearing them.  This tends to be people with flat feet or those who over-pronate.  Start by using an over-the-counter insert before spending big bucks on custom made orthotics.

It's so hot and humid outside.  What is the best way to rehydrate?  There are so many options when it comes to hydrating after a run it can be confusing as to which is the best.  So let's start with the most popular, Gatorade.  The following is a list of ingredients in order of quantity: water, liquid sugar, glucose-fructose (sugar), citric acid, natural and artificial strawberry flavor (mostly artificial), salt, sodium citrate, monopotassium phosphate and color.  You will notice that most of what it contains is processed sugar. A 20oz bottle contains 35g of sugar.  High levels of sugar in your blood can dehydrate you and the rush of sugar into your blood stream will burn off quickly making you crave more.  Twisted little circle isn't it?  Just a side note, Gatorade is owned by Pepsico. 

Next up is Vitamin Water and honestly it's the same thing.  Actually Vitamin Water contains as much sugar as most carbonated colas.  Along with Gatorade this is a last resort.

Our two best options contain the word water.  There's water itself, spring water preferred, but best of all options available is raw coconut water.  Raw coconut water replaces electrolytes needed after a good sweat, it contains natural sugars that enter the bloodstream slower and even small amounts of protein for muscle recovery.  The caveat with coconut water is it must be raw and is actually best straight out of the coconut.  Beware of pasteurized coconut water that has lost most of its vitamins and minerals.

So now you've got a plan to start running.  Go get your new shoes from a local specialty store and some raw coconut water and get out there.  I just may run into you.

Jason C. Venckus
Progressive Complete Health Inc.
www.goproveg.com 

Balancing Primary Food

June 6, 2013- America is a fantastic country.  We have the security, freedom and lifestyle desired by many people throughout the world.   However we are overweight, unhealthy and unhappy.  People rely on medications and expensive operations to maintain their health.  Healthcare costs are rising while overall health decreases. 

We are witnessing a health crisis in America today.  In 2008 1/3 of Americans were overweight or obese.  That number has risen sharply in the last few years.  We continue to eat poorly and gain weight, but why?  We know that we need to eat whole, healthy foods but we just can’t resist the junk in the machines and in the aisles.

What if the answer could be found by looking back to your childhood?  Think back to when you were a child and you were playing outside with your friends.  Your mother comes out and says, “Okay, dinner is ready.”  Your response was likely, “Just 5 or 10 more minutes, I’m not even hungry.”  You were happy, you were fulfilled and didn’t need food to feel satisfied.  You most likely scarfed down your food and went back out to play without going back for seconds.

Our relationships, career, physical activities and spirituality are referred to as our “primary food” and when these elements of our life are in balance we need less “secondary food”.  Modern nutrition including carbs, protein, fresh produce and fast food is really just one source of nourishment.

Sometimes we are not just fed by what we eat, but by the energy in our lives.  From these experiences we find that everything is food.  The foods that best promote health and wellness are play, fun, touch, romance, intimacy, love,

achievement, success, art, music, self-expression, leadership, excitement, adventure and spirituality.  With all of this “primary food” in balance we need very little “secondary food”.

When we are in love everything is bright and vibrant.  Everything is exciting and we crave less physical food.

When we are deeply involved with an exciting project, time falls away.  Hours pass.  You believe deeply in what you were doing and mealtime becomes irrelevant.

Finding purpose and peace can help you resist the junk foods we so widely crave.  When we have a bad day at work we look for something comforting to eat often in the form of chips, cake or candy.  The same goes when we have a bad fight with our partner.  When we feel good about ourselves, our relationships, our career and our spirituality only then will we make healthier “secondary food” choices.

Jason C. Venckus

Progressive Complete Health, Inc
Holistic Health Coach/Personal Trainer
www.goproveg.com

Breathing, Chewing and Your Health

 June 2, 2013
 

Stress, it happens to all of us.  We are under a lot of pressure at work, the kids are screaming or someone cuts us off while we are driving.  This provokes our “fight or flight” response making our breathing shallow and quick.  This is the body’s natural way of dealing with the situation.

This becomes a problem when that response is provoked by smaller, less momentous occasions more often.  This often results in health problems from high blood pressure to a compromised immune system leading to colds and other illnesses.

We cannot avoid all stressful situations, but we can control how we respond to them.  Sitting in a quiet room on a giant pillow deep in meditation doesn’t work for everyone.  But everyone can try deep breathing when a stressful situation arises.  When you feel stressed: stop, breathe deep and hit the reset button.

Mental health counselors recognize the ability of controlled breathing to:

-reduce stress and anger

-improve relaxation

-help us overcome fears

-assist those with PTSD (Post Traumatic Stress Disorder) 

-and even control the nausea associated with motion sickness.

If meditation is something you are interested in there is no one way or right way to do it.  Find a quiet room or area outside, turn off your mind and breathe deep into your diaphragm and out through your nose.  Repeat and relax.

Chew your food, chew it!

  

Digestion begins with the chewing process and if not done correctly can be detrimental to our health.  The more you break your food down with your mouth, the less taxing it is on your stomach. 

Often we use our forks like shovels piling in the next bite before we have finished the first.  If food is not completely broken down before it reaches the esophagus, it can remain undigested and cause bacteria growth in the intestines.

Chewing also creates saliva signaling the stomach, intestines and entire GI system that the digestion process has begun.  This helps the organs prepare for their digestion and keeps the body in balance.

Chewing also makes foods more enjoyable.  Plant foods are sweeter after being thoroughly chewed.  The sweet flavor of complex carbohydrates can only be fully appreciated by mixing with amylase in the mouth.

When you eat, put down your fork between every bite in order to focus and enjoy your food as well as aid in digestion.

Jason C. Venckus CPT, PES & H.C.

Progressive Complete Health

www.goproveg.com