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Six ways to have a healthy Easter

Mar 25

Posted by rykonas2002 in CARBOHYDRATES, CONSULTATION, EAT THIS NOT THAT, EXERCISE, FAMILY, FAT, FIBER, FITNESS, HEALTH, HEART, JUICE, KIDS, NUTRITION, OUTDOOR ACTIVITIES, SUGAR | No Comments

As holidays have evolved from religious occasions to heavily-commercialized opportunities for excessive consumption, they contribute to rising rates of childhood obesity, not so much by serving as perennial pig-outs for kids (think Halloween bags, Christmas stockings and Easter baskets) but rather by cementing the association in their young minds between celebration and stuffing themselves silly with sugar-loaded, fat-laden, high-calorie foods.

Maybe these once-in-a-while indulgences won’t matter so much when they’re young and their furnace-like little metabolisms can make quick work of the typical 2,000-calorie Easter basket and its 100 grams of fat. But when those marshmallow bunnies and cream-filled candy eggs are but a faint, fond memory, the childhood-formed habit of marking special occasions by making pigs of themselves may encumber their adult efforts to maintain a healthy weight.

Spring is a wonderful time to turn over new leaves — so why not start a new tradition by making this Easter a healthy one? Here are some ideas.

Embrace the dark side

No-one is suggesting you avoid chocolate altogether on Easter. Where is the fun in that? However, instead of opting for milk chocolate eggs, pick out the dark chocolate from that pile of eggs you received today.

In 2008, researchers from the Faculty of Life Sciences at the University of Copenhagen found that dark chocolate is not only more filling than milk chocolate, it also lessens our subsequent cravings for sweet, salty and fatty foods.

Dark chocolate also has double the antioxidants of milk chocolate, but the good news doesn’t stop there. German research has found just six grams of dark chocolate a day can help lower blood pressure. And, of course, you can always add the benefits of fruit to the mix by drizzling melted chocolate over strawberries, bananas or kiwifruit.

Try substituting healthy treats

Easter can be a great time to introduce your children to bright-colored exotic fruits that fit right in their baskets like kumquats, star fruit, egg-shaped kiwis and those super-cute doll-sized pears. Add a mini-pack of carrots and a DOLE® fruit bowl. Or buy hollow plastic eggs that can be filled with healthy munchies like peanuts and raisins. Read the rest of this entry »

Top Foods for a Better Brain

Mar 12

Posted by rykonas2002 in CONSULTATION, EAT THIS NOT THAT, FAMILY, FAT, FIBER, FITNESS, HEALTH, HEART, KIDS, NUTRITION, PROTEIN, SUGAR, WATER | No Comments

Better memory, test scores, and mood are all just a forkful away—if you pack your plate with the best brain-boosting foods. Let natural compounds in delicious foods act as the first line of brain-health defense, clearing your body of cancer-promoting free radicals, pesticides, and plasticizers while nurturing neurotransmitter health and chasing away depression. And remember—when it comes to choosing these foods, go the organic route. Many pesticides are neurotoxic and have been shown to lower IQ in kids.

Beets

Beets bring vitamin B to the brain game. This vital nutrient helps you quickly process data and sort through your memories. Fresh beets even serve as natural antidepressants! Sauté and eat beet greens, too. They’re packed with heart-protecting folate. Just be sure to avoid canned beets; the containers are likely coated in bisphenol A, or BPA, a chemical that disrupts our natural hormonal systems.

Anchovies

Your brain thrives on omega-3 fatty acids. The polyunsaturated fats help protect your brain from accelerated aging and memory loss, while shooing away depression and bad moods. Anchovies boost 10 times the omega-3 levels that tuna does and are much lower in harmful seafood contaminants like mercury. As a side benefit, the tiny fish are also loaded with bone-building vitamin D and calcium. Read the rest of this entry »

6 Rules for Raising Healthy Children

Mar 11

Posted by rykonas2002 in CARDIO, CONSULTATION, EAT THIS NOT THAT, EXERCISE, FAMILY, FAT, FIBER, FITNESS, HEALTH, HEART, KIDS, NUTRITION, OUTDOOR ACTIVITIES, PROTEIN, SUGAR, WATER | No Comments

Imagine you and your children are on a big boat in the middle of the ocean. And the boat is taking on water. On one side of the boat, you’re bailing as fast as you can. You’re working hard, thinking smart, trying to save all of your lives and keep the ship afloat. But on the other side of the boat is a small group working just as hard, punching holes in the hull. And no matter how much progress you make, you just can’t compensate for the damage that they’re doing.

Frustrating, right? Well, that’s sort of what America’s food marketers are doing to this country in the battle against obesity.

According to media industry estimates, advertisers spend $900 million every year on television shows aimed at children under 12. And more than two-thirds of that advertising is for food products: fast-food meals with action figures and dolls; sugary cereals with cartoon spokespeople; “juice” drinks that have about as much to do with actual fruit as Swedish Fish have to do with mackerel. The average child between ages 8 and 18 spends 3 hours a day in front of the television, and according to the Federal Trade Commission, kids ages 2 to 11 will see 26,000 TV ads this year—22 percent of them marketing food. And their message—that junk food equals instant happiness—is one that sticks with a child for all his life.

So how do you fight back? You can teach your children how to swim, starting with just these few basic rules.

6. Rule #1: PLAY PSYCHOLOGIST WITH YOUR KID:

Nowadays, kids avoid vegetables like they’re out-of-style sneakers; only one in five of them actually eats enough plant matter. If you want to reverse that trend, a little scheming can go a long way. Research out of England found that giving children a taste of a new vegetable daily for 2 weeks increased their enjoyment and consumption of that food.

 

Not all strategies sound as sinister as the exposure therapy. Giving kids ownership over what they eat is also a powerful play. Consider planting a garden. Studies show that kids’ acceptance of fruits and vegetables increases after participating in growing them. No time to till? Simply letting your children choose their vegetables can lead to an 80 percent increase in their consumption. Read the rest of this entry »

Important Fitness Rule

Dec 6

Posted by rykonas2002 in CONSULTATION, EXERCISE, FAMILY, FITNESS, HEALTH, KIDS, MUSCLES, OUTDOOR ACTIVITIES | No Comments

Why i have to make and reach a goal? Every goal should have a good reason behind it that matches your values and inspires you: to live long enough to play with your grand-kids, or make your father proud, or help the world.  Read the rest of this entry »

Healthy Activities to Burn Off Calories Thanksgiving Weekend

Nov 19

Posted by rykonas2002 in CARDIO, CONSULTATION, EXERCISE, FAMILY, FAT, FITNESS, HEALTH, KIDS, OUTDOOR ACTIVITIES, TRAINING | No Comments

Every Thanksgiving the same scene repeats itself all over America.  People gather to share their gratitude and way too much food.   The next day, there are regrets about too much turkey with that gravy, and too much stuffing with more gravy and potatoes and, of course, that pumpkin pie with the whipped cream.  All inhaled at the dinner table.   Why not try something new.  This year, spend Thanksgiving weekend moving your body and burning off those calories. I will be open on Saturday for workouts at my studio. Wouldn’t you like to know you can eat what you want and then have FUN burning it off?  CALL ME. I promise to make it fun.   And if you’re in the mood for something other than that – check out these options:
A 5k Race – A1k Fun Run
Salt Lake City, Provo, Ogden, Murray, Sandy and all cities around the United States frequently hold a 5 kilometer race the weekend after Thanksgiving -  with silly names like the Turkey Trot these family jogging events often include a 1k fun run where strollers are allowed. For all races for 5k races in your area, consult Google or your local sporting goods store.

Ski Areas Open for the Season
Thanksgiving weekend is very important to skiers and snowboarders for reasons that don’t relate to food. It is also the opening day of ski season in many areas! Skiing and snowboarding are great exercise and you can spend Read the rest of this entry »