Trials and Tribulations of a fitness trainer

Written by Deborah Caruana RN, MES, CPT

Continued from page 1
Proper rest, no more burningrepparttar midnight oil, I have to stop working by 8pm. Instead of working until 11pm and then wondering why I can’t fall asleep. Two layers of clothes, it’s ferocious cold out there and because I insist on walking everywhere, I have to dress appropriately. Eat more vegetables, fruits and enough protein. If you want to lose weight and stay healthy you need your nutrients therefore vegetables, fruit and lean protein, every day every meal plus vitamins no ifs and or buts! Or Opportunity will take over where Spirit left off! Experiencing an illness made me decide to examine into how to realize hidden potentials to enhance our quality of life.

Deborah Caruana RN, AAHRFP, NASM, ACE, MA, YA. email: call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site:

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success.

Benefits of a Variety of Fruits and Vegetables

Written by Jane Oelke

Continued from page 1

Orange Foods – carrots, pumpkin, squash, sweet potatoes, apricots, cantaloupe. The orange foods haverepparttar carotenoidsrepparttar 135889 help prevent cancer by repairingrepparttar 135890 DNA. As our mothers told us, carrots, and other orange foods, are especially good for our eyes, and help with night vision. The deep orange foods help our bodies getrepparttar 135891 vitamin A we need, without getting excess that can lead to osteoporosis.

Green/Yellow Foods – yellow corn, green peas, collard greens, avocado and honeydew melon. This combination of green and yellow foods containsrepparttar 135892 carotenoids lutein and zeaxanthin that help reducerepparttar 135893 risk of developing cataracts and macular degeneration. These foods are also helpful in reducingrepparttar 135894 risk of osteoporosis.

Orange /Yellow Foods – oranges, pineapple, tangerines, peaches, papaya, nectarines These foods that are orange and yellow in color are high in antioxidants, especially Vitamin C, and help to improverepparttar 135895 health ofrepparttar 135896 mucus membranes and connective tissue. They help prevent heart disease by improving circulation and preventing inflammation.

White/Green Foods – onions, garlic, celery, pears, chives White and green combination foods contain a variety of phytochemicals. Garlic and onions contain allicin,repparttar 135897 anti-viral, anti-bacterial, and anti-fungal phytochemical, and they can act as a poor man’s antibiotic. Add garlic and onions in your meals to reducerepparttar 135898 effects of potential toxicity of high fat meats. Celery has many minerals, especially organic sodium, that keepsrepparttar 135899 fluid inrepparttar 135900 joints healthy.

Red/Blue/Purple Foods – red apples, beets, blueberries, strawberries, cranberries, prunes, concord grapes, blackberries. These dark colored red/blue/purple foods are very rich in powerful antioxidants called anthocyanins that protect again heart disease by improving circulation and preventing blood clots. They have many anti-aging phytochemicals that keeprepparttar 135901 blood circulating reducingrepparttar 135902 effects ofrepparttar 135903 Standard American Diet rich in trans fats and processed foods.

When you make a salad make sure you have a variety of different colors. Strive to get at least 5 colors on your plate. Use fruits to balancerepparttar 135904 rest ofrepparttar 135905 colors needed. This way you will get closer torepparttar 135906 8 to 13 servings of fruits and vegetables required, and you will getrepparttar 135907 variety of nutrients you need daily.

Jane Oelke, N.D., Ph.D. is a Traditional Naturopath and Doctor of Homeopathy in southwest Michigan. She is the author of “Natural Choices for Fibromyalgia” and “Natural Choices for Attention Deficit Disorder.” She is a professional speaker on natural health topics. She can be contacted at or through her website at

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