June 2011 ~ EV Health Trust

Healthy Walking

Wearing the right shoes is so important since the comfort of your feet is directly related to your posture. Women who wear high heels often may not only experience back pains, but may also notice their posture does not look right. High heels restrain your feet in a very uncomfortable and unhealthy position and wearing them for long periods of time can really irritate your feet and have long-term affects.

Back pains can also frequently be caused by wearing "bad" shoes. When you are being active or you know you simply will be walking a lot, you should wear walking or even running shoes to ensure your feet aren't put under too much stress. Walking shoes should be very comfortable. You should feel like your feet can still "breathe"; meaning that the shoes are not too tight and certainly not too loose. Many students who carry around backpacks all day may experience back pains, and although they should reduce the weight on their shoulders, they should also ensure proper footwear for the times they are carrying around their bag. Walking with EXTRA weight on your back with bad shoes is probably the worst thing you can do to your feet.

Lastly, everyone has a different foot shape. People can have a low, regular or high arch to their foot, so it is also important to get shoes that allow your feet to be in their most natural state possible.

Tips:

Active adults take approximately >10,000 steps per day.
Active older adults take approximately 8,000 steps per day.
Inactive adults take approximately 3,500 to 5,000 steps per day.
Children should take approximately 11,000 to 13,000 steps per day.

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Water

Don’t ever underestimate the POWER of WATER.

Many people don’t drink the right amount of water a day. Water flushes out the toxins in your body and cleanses your insides. It also can rejuvenate and freshen your skin, nails and hair. You NEED water. So how much exactly should you drink a day? Take your weight in pounds (for example 120lbs), divide in by two (60) and that is how much water IN OUNCES you should have a day. A glass of water is 8 ounces, so for a 120lbs person, about 7.5 glasses of water a day is perfect.

Now keep in mind that you should not drink all of this at once. Aim for about one glass per hour, and don’t drink during a meal. This will interfere with the digestion of your food. Drink water 30 minutes before a meal and an hour after.

** Drink your first glass of water within 30 minutes of waking up! This will ensure a perfect start to the day.

**Throughout the day, drink cool water. This will maintain high metabolism because your body has to work harder to bring the cool water temperature down to body temperature.

And last but not least, don’t think that drinking lots of water is enough. The body benefits from obtaining water from its most natural source. So even if you can’t drink LOTS of water, replace that with eating lots of fruit (which you should do anyway). Oranges, apples, pears, and grapes all have very nutritious WATER that will give you a healthy body, mind and soul.

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Spicy French Fries

Ingredients: (serves 4)

2 large potatoes (about 4" long)

2 servings of cooking oil spray

1 teaspoon of fresh ground chili peper

1 teaspoon of garlic salt

Directions:

1) Cut potatoes lengthwise (french fries)

2) Preheat oven at 400F

3) Combine garlic salt, and red chili pepper

4) Arrange the potatoes stripes in a single layer in a glass baking dish.

5) Completely coat the potatoes with the vegetable oil spray.

6) Sprinkle with garlic salt, and red chili pepper seasoning.

7) Bake for 1 hour.

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Chicken Kabobs

Ingredients: (serves 2)

6 oz of boneless raw chicken breast, cut into 1" by 1" cubes

4 cups of raw bell pepper, cut into pieces

3 cups of raw broccoli florets

6 cups of raw mushrooms

2 tablespoons of vinegar

4 cups of tomatoes, cut into pieces

5 teaspoons of olive oil

1 teaspoon of ground basil

1 1/2 cup of chicken broth, condensed

1 teaspoon of ground oregano

2 cloves of garlic, peeled and chopped

Directions:

1) Combine oil, chicken broth, vinegar, basil, oregano, and garlic in a bowl to create a marinade.

2) Prepare 8 skewer kabobs. In each skewer place chicken, bell peper, broccoli, mushroom, and tomato.

3) Place skewers in marinade, and completely cover each with the marinade.

4) Tightly seal with foil. and bake in preheated 350 degree oven for 20 minutes, remove foil, and continue baking for 10 - 15 minutes extra.

5) Place on 2 dinner plates, and serve.

Nutritional Information:

Calories (Per Serving): 500

Protein (g): 43

Carbohydrates (g): 54

Fat (g): 17

Tasty Fat Loss and Muscle Building Recipes

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Fortified Rice

Ingredients: (serves 2)

50 Grams raw broccoli, raw, chopped or diced
25 Grams raw celery
6 Egg whites
100 Grams raw mushrooms
1/4 Cup long dry brown uncooked rice

1/4 Cup pace chuncky salsa

2 Tbsp natural brewed soy sauce lite

1 Cup raw spinach

50 Grams raw onion

Directions:
1) Steam broccoli
2) Pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery, and spinach.
3) Cook on medium heat until spinach is cooked. Add rice and simmer until soy sauce has cooked away.
4) Once everything has cooked, add 6 egg whites and stir until eggs are cooked.

Nutritional Information:
Calories (Per Serving):378.80
Protein (g): 33.9
Carbohydrates (g):53.98
Fat (g): 1.75

Tasty Fat Loss & Muscle Gaining Recipes eBook

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Breakfast

Vector cereal

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Lean Body

Want a lean, low body-fat body? Here's how to get it:

First you want to lose any unwanted fat from your body by doing some fat-burning cardio exercises. Yoga Booty Ballet videos are ideal for this. They combine dancing with yoga and ballet to target different areas of the body that people (women in specific) want to lose weight in. Running a few times a week is also an easy and completely inexpensive way to lose weight as well.

Once you have lost the unwanted fat, you are ready to TONE. You cannot get a lean body without muscle. The best way to achieve this is through Yoga. Not only is yoga amazing for toning and flexibility, but it also improves mental peace and controlled breathing. You can use Youtube to find several different yoga moves to target different parts of your body and you can incorporate these different moves into your very own workout routine. If you are doing yoga right, you WILL sweat and you WILL feel stronger within weeks!

Last but not least, your diet is extremely important. Getting to your body goal highly depends on what you put into your body as fuel. Cut back on carbs and increase your protein intake, as well as your fruit and vegetable intake. Drink lots of water and cut back on your portions. Instead of 3 large meals a day, aim for 6 small ones.

Eat, Run and Meditate your way to a healthy, fit body!

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Fruits

It’s important to know how and when to eat fruits.

Do not eat fruits after meals.

Fruits should be eaten on an empty stomach.

If you eat fruits on an empty stomach it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

Fruit is the most important food.

Let’s say you eat two slices of bread and then fruit. The fruit is ready to go straight through the stomach into the intestines, but it is prevented because of the bread.

And the bread rots and ferments and turns to acid. As soon as the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

Eat fruits on an empty stomach or before your meals.

When people complain after eating, its because you did not eat fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and that makes you bloat.

Greying hair, balding, nervous outburst, and dark circles under the eyes, all these will not happen if you eat fruits on an empty stomach or before meals.

There is not such thing as some fruits like orange, and lemon are acidic, because all fruits become alkaline in our body (Dr. Herbert Shelton).

If you practice what I have said, you will have better skin, health, energy, happiness, and weight.

When you drink fruit juice, drink only fresh fruit juice.

Do not drink fruit juice if it has been heated.

Do not eat cooked fruits because it loses the nutrients.

Cooking kills all the vitamins.

Eating a whole fruit is better than drinking the juice.

If you drink fruits, drink it mouthful and slowly. This will allow it to mix with your saliva and intake the nutrients better.

Go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit throughout the 3 days and you will be surprised. You will look more radiant.

KIWI: Tiny but mighty.

This is a good source of potassium, magnesium,

vitamin E & fiber.

Its vitamin C content is twice that of an orange.

APPLE: An apple a day keeps the doctor away?

Although

an apple has a low vitamin C content, it has antioxidants

& flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer,

heart attack & stroke.

STRAWBERRY: Protective Fruit.

Strawberries have the highest total antioxidant power

among major fruits & protect the body from cancer-