Posts Tagged ‘los gatos personal training’
Sunday, January 1st, 2012
New Year’s resolutions! Yep, it’s that time of the year, now we don’t know if any 
you have set out to make a resolution or even what they might be but, we thought we might help get you started with discussing a few easy tips to getting healthy and in turn just might help put some extra cash back into your wallets. So here you go!
1. Get to bed early- not only does sleep help to rejuvenate your body but if you get to bed early, you can get up earlier & more easily. Therefore, having time to make yourself a healthy breakfast and instead not have to spend money on grabbing breakfast on the go.
2. Stop or cut back on drinking caffeine - caffeine stresses the adrenal glands and in turn can make loosing weight difficult. Cut back or if you’re brave enough stop caffeine all together. See how much moola you save from ordering those triple venti latte’s.
3. Plan your weekly menu- when planning your weekly menu you not only eat healthier during the week you also save an incredible amount of money. I have found that when I don’t plan my menu I can spend anywhere from $30.00-$180.00 extra a week.
4. Drink water- if there is only one health change you make for the better, let it be to drink more water. It’s an easy and cheap way to detoxify the body. So instead of grabbing that afternoon coke from the vending machine, pocket that change and drink out of that water bottle you brought from home.
5. Exercise- if exercise is one of those things that is hard for you to fit into your schedule, then do it over your lunch. The point is that you just need to get your body moving! Rather than spending money on lunch and gas spend that time more wisely and use it to exercise and bring leftovers from last night’s dinner. Ask a friend to join you and get healthy together.
We hope these quick 5 tips help you start your New Year off right! If you would like a health plan designed specifically for you please give our offices a call to set up your consultation!
Health & Happiness in 2012
Lori
picture by: http://www.targetwoman.com/image/money-saving-tips.jpg
Tags: depression, healthy eating, los gatos lifestyle coaching, los gatos personal training, nutrition coaching san francisco, san francisco nutrition, Stress, weight loss
Posted in Nutrition Tips, Prevention information, Sleep, Stress, Weight Managment | No Comments »
Saturday, September 10th, 2011
What is inflammation? By definition it is …Pathology. Redness, swelling, pain, tenderness, heat, and disturbed function of an area of the body, esp. as a reaction of tissues to injurious agents.
Typically when one thinks of inflammation one thinks of a cut or a sprain that may become red and swell and this is the extent of what one thinks of when it comes to inflammation. We are here to tell you that inflammation is more than just a cut or a sprain. Just as the definition above states it is a disturbed function of an area of the body do to injurious agents. For the purpose of this newsletter we will be discussing areas of the body that are susceptible to inflammation and what exactly are injurious agents.
First of all, any part of the human body can become inflamed. That means that muscles, nerves, organs and skin are all vulnerable to inflammation. Becoming inflamed does not just happen from being injured from an accident. Becoming inflamed as stated above in the definition comes from injurious agents. What we need all of you to understand is that an injurious agent can come from the food you eat, the beverages you drink, lack of sleep, emotional and physical stress, etc. Each of these agents can affect your body in different ways but all can end up causing inflammation.
We see so many people that come into our offices not feeling well, feeling tired, knowing that something is wrong with them but yet nothing is found by their healthcare professionals. More times than not these individuals bodies are trying to fight inflammation and our job is to find the source. We do this by running gut, hormone, liver or food sensitivity testing. Typically what is given to treat inflammation are anti-inflammatory drugs and at times this is necessary but what we want all of you to know and understand is that if the injurious agent is not removed then you are only treating the symptoms and not the problem.
If you would like more information about our in-home test kits or would like more information about injurious agents please feel free to contact us at www.replenishingsoul.com
Tags: depression, food intolerances, food sensitivity testing, healthy eating, los gatos lifestyle coaching, los gatos personal training, los gatos yoga, nutrition coaching san francisco, Stress, weight loss, yoga
Posted in Hormone Health, Nutrition Tips, Prevention information, Stress, Weight Managment | No Comments »
Monday, July 11th, 2011
We are trained to believe that if you’re skinny then you’re healthy. Why is this? Just because someone is skinny doesn’t mean that they are physically strong, have healthy hormones, blood pressure or even cholesterol etc.. Believe it or not those skinny people you see walking around may actually be carrying excess weight on them because of their high body fat to low muscle ratio. We classify these types as skinny fats. Having a body with excess weight on it is just one small part of the equation to getting healthy.
In this month’s newsletter we wanted to touch upon the importance of physical strength, which is important for everyone. Physical strength is necessary for many reasons: It helps to increase muscle mass, prevents osteoporosis, prevents/reduces injury, corrects muscle imbalances and reduces pain just to name a few.
Take The Strength Test
Below is a list of exercises for you to perform to see how strong you are. If you can do all the exercise with the correct form and for the designated amount of time listed then congratulations you are strong and keep it up. If you can’t we suggest giving us a call or finding someone in your area to help get you started on a strength exercise program.
Squat: This is the most challenging for everyone because typically it is done with incorrect form. To perform correctly, squat down as if you are sitting in a chair. Your head and chest need to be facing forward and your thighs need to be parallel to the floor. You should feel most of your weight in your heals and should be able to lift your toes off the floor; your knees should not go past your toes. Perform this up and down motion for 12 times. If you are unable to perform for 12 times or lose your form along the way then you have failed the squat portion of the test.
Lunge: In a standing position place your right foot out in front of you and your left foot behind you-stay up on your toes of your left foot, bend your left knee towards the floor then rise back up, this completes one full lunge. Perform for 12 times then switch sides and perform 12 again. If you are able to perform 12 lunges on each side you have passed the test, if not you have failed this portion.
Standing on one leg: Raise your left leg up by bringing your knee up towards your chest while standing on your right leg. Hold this position for 10 seconds. Then switch sides. If you are able to stand on each leg for 10 seconds you have passed the test, if not then you have failed.
Push-ups: come down to the floor on your hands and knees. Placing your hands on the floor and lifting your knees up so that you are up on your toes lower your chest to the floor and rise back up. Perform for 12 times. Modification for females is to place your hands on the floor keeping your knees on the floor and cross your feet at your ankles. Now try to lower your chest to the floor for 12 times. If you are able to perform 12 you have passed the test if not you have failed.
Sit-ups: place your feet under something sturdy or have someone hold your ankles. Cross your arms across your chest and pull your chest up towards your legs for 12 times. If you can perform 12 then you have passed if not you have failed.
We hope that by taking this test it gave you some insight on what it means to be healthy and strong regardless if you are thin or carrying a few extra pounds. If you have any questions, concerns or would like to set up a strength training appointment please feel free to give us a call.
To strong & healthy bones…
Tags: depression, healthy eating, los gatos lifestyle coaching, los gatos nutrition, los gatos personal training, nutrition coaching san francisco, Stress, weight loss
Posted in Exercise Tips, Prevention information | No Comments »
Tuesday, June 21st, 2011
Summer is here and so is the hot weather. Cooking heavy meals and heating up the kitchen are typically items we try to avoid this time of year. Hopefully you will find this recipe quick, easy & healthy. This recipe comes from me, Lori, and by no means do I claim to be a chef. I’m just another working woman who is always playing around in the kitchen to find quick, healthy and easy clean up meals not just for myself but also my clients. I hope you find this recipe to be one of your favorites. Let me know how you like. If you have a quick, easy and healthy recipe you’d like to share please email it to me at lori@replenishingsoul.com and I will gladly post it on our blog.
What you will need:
- 1lb. Ahi Tuna Steak (feeds 2 adults)
- Dark Sesame Oil
- Sesame seeds
- 5 Scallions
- Soy Sauce
- Ginger
- Wasabi
- Edamame (1 package)
How to prepare Ahi:
- Cut tuna into thin slices or to thickness of your desire - place off to side once all sliced
- Clean and cut scallions into thin slices including the greens - place off to side
- Place pan on stove top- drizzle sesame oil all over the bottom of the pan
- Turn stove top on medium heat and let pan get hot
- Taking Tuna one slice at a time place in pan and heat for 5-10 seconds on one side then flip. Cook longer if you want less pink to show
- Place cooked Tuna on a separate plate
- Once Tuna is all cooked drizzle lightly with soy sauce, sesame seeds and garnish with scallions.
- Serve with ginger, soy sauce & wasabi
How to prepare Edamame:
- Bring pot of water to a boil
- Place edamame in boiling water cook for designated time on package, drain, rinse with cool water and serve with sea salt
Healthy Eating!
Lori
pic by: http://northendfish.com/wp-content/uploads/2010/06/seared-tuna.jpg
Tags: food allergies, food intolerances, healthy eating, los gatos lifestyle coaching, los gatos nutrition, los gatos personal training, nutrition coaching san francisco, san francisco nutrition, Seared Ahi Tuna recipe, weight loss
Posted in Digestive Health, Fish/Seafood, Nutrition Tips, Uncategorized, Weight Managment, recipes | No Comments »
Wednesday, April 27th, 2011
Do you have Candida? Find out with this quick in-home screening.
Candida is a type of yeast that is naturally found throughout the body. It can be found in the regular flora of the skin, mouth, intestinal track, rectum and vagina. Although Candida is found naturally throughout the body, it can cause problems if there is an overgrowth. Antibiotic use and not properly replenishing the gut afterwards, poor diet, stress and poor digestion can cause an overgrowth of yeast.
Symptoms can range from:
- Stomach pains
- Digestive problems
- Skin rashes (eczema, psoriasis & acne)
- Foggy brain
- Anxiety
- OCD
- Irritability
- Headaches
- Itchy skin
- Cravings for sweets
Candida thrives in an acidic environment and therefore a diet that promotes an alkaline environment is best click here to read about foods to avoid on a Candida Diet. You should also know that Candida typically is not seen alone, meaning that if one has Candida issues then parasites, food sensitivities, adrenal fatigue and liver toxicity are also problems and can be ruled out with our in-home test kits.
If you suspect or are curious that you might be suffering from a Candida issue here is a quick in-home screening process to check and see if this yeast might be infecting you. Remember this is ONLY a screening and if you suspect that might have a yeast problem please call our offices to set up an appointment for more thorough testing.
In-home Candida Screening Test:
- Perform this test first thing in the morning before you put anything else in your mouth.
- Grab a clear glass and fill with water
- Work up some saliva and then spit into the glass of water
- Check the water after a moment or 2-3 minutes and then every 15 minutes up until 1 hour
Results of a positive screen:
- Strings, like cloudy legs moving down into the water or
- Cloudy saliva that will sink to the bottom of the glass
- Call our offices for testing
Results of a negative screen:
- Water is clear, no strings and saliva is sitting on top of the water
Candida thrives off of sugar and therefore needs to be eliminated from the diet in order to starve the yeast. An alkaline environment also needs to be created so here are foods to avoid while on a Candida Diet.
- Avoid all sweets & processed foods (any food that has a shelf life)
- Avoid fruits (fresh or dried) & fruit juices
- Avoid all grains & pasta
- Avoid alcohol
- Avoid all dairy products
Foods to consume:
- Fruits allowed are all kinds of berries, grapefruit, pineapple and papaya and still should only make up 5% of diet
- Proteins: only from organic sources- non-organic meats contain antibiotics
- Vegetables - above ground are best because they contain less sugar
- Best Vegetables to consume: broccoli, cabbage, kale, brussels sprouts, asparagus, onions, garlic & ginger
We hope you found this newsletter informative and we welcome any questions that you might have.
In Health & Happiness
Lori & Dorothy
Picture by: http://overcomingcandida.com/images/candida_gallery/candida_micro.jpg
Tags: Candida Albicans, depression, In-home screening for candida, los gatos lifestyle coaching, los gatos personal training, nutrition coaching san francisco, Symptoms of Candida, weight loss
Posted in Digestive Health, Hormone Health, Nutrition Tips, Prevention information, Uncategorized, Weight Managment | No Comments »
Saturday, January 8th, 2011
Over the past few months we have been discussing specific vitamins and minerals, explaining what each does, how each are best absorbed and foods that each are found in. We have completed our discussion of each specific vitamin and mineral however it does not stop there. For the next 2-3 months we will be discussing the effects of heavy metal toxicity that include sources they are found in, toxicity symptoms and counteracting nutrients that include the vitamins and minerals we previously discussed. As always we hope you enjoy and if you have any questions please feel free to contact us. If you suspect heavy metal toxicity for yourself or are just curious call our offices and we will would be more than happy to assist you in running a heavy metal test.
Heavy metals include and are not limited to mercury, lead, aluminum, copper and fluoride. These items are found in our environment including our food, cleaning supplies, air & water. Completely avoiding heavy metals is near to impossible however there are several preventative steps that one can take in order to keep your body in a healthier state, therefore, making it easier to fight off exposure. These steps include and are not limited to:
- Eating organic when possible
- Thoroughly washing fruits and veggies after purchasing
- Drink plenty of clean water (filtered water is best)
- Avoid processed foods, sugar & caffeine
- Breathe fresh air - live in the city? Consider taking a ride to the country side or ocean
- Stress reduction - do something that helps you to manage & reduce stress such as exercising, meditation, listening to music that soothes you etc.
For our next heavy metal blog entry we will be discussing Copper.
Copper is vital to our health. It plays a role in bone growth, reproduction & immune response to name a few. Copper toxicity can occur from eating acidic food that has been cooked in un-coated copper cookware. Exposure can also come from drinking water.
Common Sources of Carbon Monoxide:
Toxic Symptoms:
- Mineral deficiencies such as zinc, iron & magnesium
- Gastrointestinal tract irritations
- Mental disorders
- Fatigue & insomnia
- Depression
- Headaches & skin rashes
Counteracting Nutrients
- Manganese
- Molybdenum
- Vit C plus bioflovanoids
- Zinc
Resource: Fighting radiation & chemical pollutants by: Steven Schechter, N.D.
Picture by: http://design-milk.com/images/2008/MM/3116601144_58e5015743.jpg
Tags: copper toxicity, depression, healthy eating, los gatos lifestyle coaching, los gatos personal training, nutrition coaching san francisco, Stress
Posted in Heavy Metals, Nutrition Tips, Prevention information | No Comments »
Thursday, December 2nd, 2010
Tis the season, not just for eating Turkey, putting up the Christmas lights but also
for getting sick. For this weeks blog entry we are taking a break from discussing heavy metals and instead going to discuss a few quick tips for keeping yourself healthy during the flu season.
Illness is going around if you have not noticed and keeping oneself healthy can be a bit of a challenge this time each year. The tips you will read below may seem like common sense but stop for a minute and check in with yourself to see if you are actually doing these “common sense” items:
1. Wash your hands- after coughing, using the bathroom or shaking hands
2. Sneeze into your arm rather than your hand- so many times we think we are being polite by sneezing into our hand but do you always have immediate access to a bathroom to wash your hands before having to possibly shake or touch someone else?
3. Get plenty of sleep: sleep is when your immune system goes to work. Therefore, no sleep, no repair and illness strikes.
4. Cut back or stop all sugar: Sugar suppresses the immune system and can’t fight off illness as easily.
5. Wipe down objects: wipe down your desk, phone & door handles with antibacterial wipes. Help assist in stopping the spread of germs
6. Take your vitamins and immune system boosting herbs
7. Drink plenty of water- this helps your body flush out toxins
8. Eat healthy foods- rather than having your mid-day snack be a snickers bar how about some carrots and hummus or a banana and nuts?
9. Exercise: be careful with this one…even though exercise can help keep us strong and relieve stress is can also lead to illness if one’s body is already tired and run down. Keep exercise moderate this time of year.
10. Slow down & If you feel sick…STAY HOME and not contribute to the illness being spread
If you have any questions or concerns please feel free to contact us.
Here’s to your health
Lori Metroka Yu, Clincal Nutritionist, Physical Therapist
Tags: healthy eating, los gatos lifestyle coaching, los gatos personal training, Nutrition coaching Los Gatos, staying healthy this flu season, Stress
Posted in Exercise Tips, Nutrition Tips, Prevention information, Stress, Uncategorized | 30 Comments »
Sunday, November 21st, 2010
Over the past few months we have been discussing specific vitamins and minerals, explaining what each
does, how each are best absorbed and foods that each are found in. We have completed our discussion of each specific vitamin and mineral however it does not stop there. For the next 2-3 months we will be discussing the effects of heavy metal toxicity that include sources they are found in, toxicity symptoms and counteracting nutrients that include the vitamins and minerals we previously discussed. As always we hope you enjoy and if you have any questions please feel free to contact us. If you suspect heavy metal toxicity for yourself or are just curious call our offices and we will would be more than happy to assist you in running a heavy metal test.
Heavy metals include and are not limited to mercury, lead, aluminum, copper and fluoride. These items are found in our environment including our food, cleaning supplies, air & water. Completely avoiding heavy metals is near to impossible however there are several preventative steps that one can take in order to keep your body in a healthier state, therefore, making it easier to fight off exposure. These steps include and are not limited to:
- Eating organic when possible
- Thoroughly washing fruits and veggies after purchasing
- Drink plenty of clean water (filtered water is best)
- Avoid processed foods, sugar & caffiene
- Breathe fresh air - live in the city? Consider taking a ride to the country side or ocean
- Stress reduction - do something that helps you to manage & reduce stress such as exercising, meditation, listening to music that soothes you etc
For our first heavy metal blog entry we will be discussing Aluminum. Aluminum has just recently been recognized as a heavy metal. It unfortunately is still used as a food additive, in antacids, over the counter drugs, pots and pans. It can also be found in gardening products, animal foods, salt shakers as an additive to prevent caking and the most common culprit tin cans.
Aluminum increases in its concentration over time and therefore has cumulative effects on the human body. Below you will see a list of common sources, toxicity symptoms and finally counteracting nutrients that you can ingest to help with detoxification of this heavy metal.
Common Sources of Aluminum:
- Cans & foil
- Antacids, buffered aspirin & deodorants
- Pots & pans
- Baking soda, some cheeses & refined junk food
- Tap water & bleached white flour
- Cooking utensils
- Plant foods & gardening
Toxic Symptoms:
- Alzheimer’s dz
- Colitis
- Constipation & headaches
- Hyperactivity & irritability
- Learning disorders & memory loss
- Loss of appetite, energy or hair
- Neurological disorders
- Numbness, skin aliments & thyroid disorders
Counteracting Nutrients
- Calcium
- Fiber
- Lecithin
- Magnesium
- Vitamin C
- Zinc
Resource: Fighting radiation & chemical pollutants by: Steven Schechter, N.D.
Picture by: http://toxicbeautyblog.com/wp-content/uploads/2009/05/deodorant1.jpg
Tags: detoxification techniques, detoxification tips, Heavy Metals, how to detoxify, how to detoxify aluminum, los gatos lifestyle coaching, los gatos nutrition, los gatos personal training, nutrition coaching san francisco
Posted in Heavy Metals, Hormone Health, Nutrition Tips, Prevention information | 2 Comments »
Monday, October 25th, 2010
Over the past few weeks we have been discussing minerals. This week we continue with the mineral Iodine. To
recap let’s review the difference between a vitamin and mineral. A vitamin is any compound that contains carbon and therefore is organic. There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.
Minerals on the other hand do not contain carbon and are what we call inorganic. There are macro- minerals and micro-minerals. Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium. Micro-minerals are: chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.
There are many factors that can decrease the absorption of vitamins and minerals which include: alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco. Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients. You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.
This week we will be discussing Iodine
Iodine is primarily found in ocean foods such as sea vegetables and fish. It can be found in the thyroid gland, skin and bones.
What it Does:
- Plays a role in growth and development through the thyroid hormones
- Regulates basal metabolic rate through the thyroid hormones
- Can be used for the treatment of hypothyroidism
Absorbing and Utilizing Iodine:
- Iodine is easily absorbed
Found In: Seawead, cod, iodized salt, shrimp, baked potato
Picture by: http://baylobsters.com/store/images/seaweed-salad-inbowl.gif
Resource: The Power of Nutrient Dense Food by Patti Weller
Tags: Add new tag, los gatos nutrition, los gatos personal training, Nutrition coaching Los Gatos, nutrition coaching san francisco, san francisco lifestyle coaching, weight loss
Posted in Digestive Health, Nutrition Tips, minerals | 54 Comments »
Sunday, March 21st, 2010
We all know that seafood is a very important food group. 
In fact, it is the #1 food source for vitamins B3, B12, vitamin D, copper, zinc, iron, and other minerals. It also contains the anti-inflammatory heart healthy Omega-3 fatty acids which most of us aren’t getting enough of. So why is it that we need to watch what kinds of fish we are consuming and in what portions? The answer is: mercury, and other toxins that have polluted our water supply. Besides mercury, toxins such as arsenic, lead, dioxins, DDT and PCB’s can be found in any fish we eat.
The FDA has developed a “safe” guideline to follow when trying to limit the amount of mercury you are consuming, which is .1 mcg of mercury per kilogram (2.2 lbs) of body weight per day. For an adult weighing 175 pounds, this would be 55.7 mcg of mercury per week. Mercury is cumulative in the body, and many experts argue as to how “safe” these levels actually are, so to err on the side of caution let’s take a look at how much a 125 lb and 175lb person can eat when intake is 75% of the governments guidelines.
Seafood: Amount in Ounces Per Week That Can be Safely Consumed
Body Weight: 125 lbs 175 lbs
Swordfish NONE NONE
Snapper NONE NONE
Bass (salt H20) NONE 3oz
Tuna (fresh) 3.2 oz 4.5 oz
Halibut 4.5 oz 6.4 oz
Mahi Mahi 5.5 oz 7.7 oz
Haddock 6.2 oz 8.7 oz
King Crab 11.4 oz 16 oz
Salmon In samples taken, no detectable levels of mercury–Wild Alaskan is best.
I hope this information is helpful for your next trip to the grocery store when choosing seafood. If you’d like to increase your intake of Omega 3’s while reducing your risk of exposure to toxins, supplementing your diet with a high quality fish oil is also a healthy option. To learn more about how to eat a healthy, safe diet feel free to contact us for a consultation.
Dorothy Lizak
Nutrition & Wellness Specialist
References: 2007, Weller, Patti ” The Power of Nutrient Dense Food”
Photo: thank you to “http://images.google.com/imgres?imgurl=http://www.nbafoodadvocate.com/wp-content/uploads/2010/01/Tuna-fish-market.jpg&imgrefurl=http://www.nbafoodadvocate.com/scombrotoxin-and-fish-2836&usg=__asfb5ABajYt_IjNY3d0vLOkwLes=&h=281&w=430&sz=48&hl=en&start=4&sig2=WhPROQx51jsbblcnhFx2Xw&um=1&itbs=1&tbnid=Z3VFkEIVkK3xXM:&tbnh=82&tbnw=126&prev=/images%3Fq%3Dfish%2Btuna%26um%3D1%26hl%3Den%26rlz%3D1G1GGLQ_ENUS282%26tbs%3Disch:1&ei=s4-mS4WHF5zosAPkqZC9BA
Tags: inner sunset nutrition coaching, los gatos lifestyle coaching, los gatos nutrition, los gatos personal training, Omega 3 fatty acids, san francisco nutrition
Posted in Nutrition Tips, Uncategorized | 1 Comment »
