Trials and Tribulations of a fitness trainer

Written by Deborah Caruana RN, MES, CPT

Feeling likerepparttar NASA rover, Spirit, I started January triumphant. Ah, that quest for perfection, that ever burning flame that drives us onward to testrepparttar 135898 perimeters of our well being/existence. Especially after lolling in holiday bliss. I was energized and fortified, with a couple of extra pounds to propel me with extra fire power. Running inrepparttar 135899 mountains of our upstate home, coming home and working out religiously and tending torepparttar 135900 perfect diet another example of perfect technical prowess. The first week of work back inrepparttar 135901 city routine went spectacularly. Until likerepparttar 135902 rover abruptly malfunctioning, a glitch? I developed laryngitis. I knew I hadn’t been taking my vitamins and not enough vegetables overrepparttar 135903 holidays and was now compensating with a strict regime to stave offrepparttar 135904 dreaded cold or flu signs flashing ahead. The immune system was showing weakness, I stoppedrepparttar 135905 exercise to fortify immunity. A week later, feeling better, my voice sounding less like broken violin strings, I dashed ahead. A fantastic workout, never better, I’m back,repparttar 135906 “Victor” I think! The boom lowered later that night while trying to get up for dinner … I couldn’t. The next day, likerepparttar 135907 rover I was put to sleep untilrepparttar 135908 malfunction was corrected. Well there goes 2 perfectly good weeks of dreams and aspirations! Week 3 I was sure I would redeem myself until I realized a bronchial infection kicked in and I’m down forrepparttar 135909 count for another week. Good intentions paverepparttar 135910 road to……trying to hone in onrepparttar 135911 root ofrepparttar 135912 problem.

Benefits of a Variety of Fruits and Vegetables

Written by Jane Oelke

Copyright 2005 Jane Oelke

We know we need to eat a minimum of 5 servings of fruit and vegetables everyday. Actually now, to prevent cancer, 8 to 13 servings per day are recommended. A serving is one cup of raw fruits or vegetables, or ½ cup cooked. At a recent lecture I asked a lunch audience to raise their hand if they had at least one fruit or vegetable already that day. No one in that group raised their hand. This is not uncommon. Our processed and convenience foods contain very few fruits and vegetables.

To prevent chronic diseases, fruits and especially vegetables are very important. Vegetables especially haverepparttar antioxidants, minerals, and phytochemicals inrepparttar 135889 correct combination that help keeprepparttar 135890 blood sugar in balance, create better energy inrepparttar 135891 body, and along with fruits build uprepparttar 135892 immune system.

Each color found in fruits and vegetables focus on buildingrepparttar 135893 immune system in its own way. It is important to get a variety of colors, so that you will get a full range of phytochemicals (beneficial plant chemicals) in your daily diet. Research is finding that eating whole fruits and vegetables gives you many more nutrients than you could possible add to a vitamin and mineral supplement. There are over 12,000 phytochemicals, and I have yet to see a supplement, unless it has whole fruits and vegetables in it, have all ofrepparttar 135894 180 different vitamins or minerals that are required by our body to function daily.

The different colors in fruits and vegetables help our immune system react to different stresses in our daily life. So look atrepparttar 135895 different colors in your diet. See if they include each ofrepparttar 135896 colors listed below. This is one way to know that you are gettingrepparttar 135897 full benefit of nutrients possible in your diet.

Green Foods – broccoli, kale, leaf and romaine lettuce, spinach, cabbage and Brussels sprouts. Green foods are especially good forrepparttar 135898 circulatory system. They contain many minerals and B-complex vitamins. Some phytochemicals found in green foods are sulforaphane and indoles that are very powerful anti-cancer compounds. Researchers have tried to use these as isolated phytochemicals but find that they only work while inrepparttar 135899 whole food form.

Red Foods – tomatoes, watermelon, red cabbage. Red foods contain many phytochemicals that reduce free radical damage. The phytochemical called lycopene is especially helpful to prevent prostate problems, and reducerepparttar 135900 effects of sun damage onrepparttar 135901 skin. Lycopene isrepparttar 135902 phytochemical that makerepparttar 135903 red foods get their red color.

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