TFL HEALTH TIP

Benefits of Fruit

Fresh fruit for the office break room can make a difference: A diet high in fruits and vegetables is so widely encouraged toward healthy living. Why? And is the “why” worth the effort? Absolutely! The owners of Hi5 Produce wanted to help people eat healthy conveniently and consistently. Hi5 Produce focuses on fresh fruit at work and soon for your home!! Benefits of fruit include: 1) Increased Fiber lead to better digestion 2) Increased Water means better hydration 3) Increased phytonutrients assists in disease prevention 4) Increased Energy equals increased productivity 5) Appetite suppressant equals greater weight loss … the benefits are numerous.

Fitness Secret in Morgan Hill

If you are a fitness enthusiast or simply looking for some form of exercise that is different and effective, I have something to introduce to you. The Hi5 Produce company is all about health and we want to introduce you to the type of training we all do. The staff at Hi5 Produce trains at TFL - Train for Life in Morgan Hill. It is not like an ordinary gym! We are all about exercising in a fun, effective and creative way that strengthens the core splashed with plenty of cardio. One of our favorite classes is the Yokebar class on Monday 5:30pm (for women) and Thursday 5:30 for men and women. It is like nothing you have ever experienced in a full body workout!! Other great classes at TFL include Zumba, CrossFit, and Combat. This summer get creative with your exercise by visiting TFL classes, go hiking, start ballroom dancing or go running on the beach. Simply get out and have FUN this summer!

Core Muscle Training

Strengthening the core has been the buz in the fitness industry for several years now; however there has been some confusion to what that includes. The core muscles are the muscles in the abdomen, lower back, and pelvis that lie between the rib cage and the hips. These muscles are used to stabilize the spine and create a foundational support for almost all movement. This is important for everyone from older people to top athletes. When beginning a workout program always include daily core training. The best way to do that is to focus on contracting the transverse abdominus during each exercise. The transverse abdominus wraps around the front of the body like a corset. It is the muscle you feel when you cough or sneeze. Place your hand on your belly button and on exhale pull in your belly button back toward your spine. Clients at the TFL gym often make a ’hissing’ sound to ensure that they activate their transverse abdomius (TVA) during each exercise. The key benefit to core strength is injury prevention. Imbalance exercises, pilates, and yokebar are excellent core training options...

Summer Tips

Aloha!! For those of you planning your summer vacation or outside activities remember your sunblock. We have heard it all before, but it is good to remember the why. Ultraviolet radiation has led to a rapid increase in skin cancer, premature aging (wrinkles & sun spots), and damage to the eyes. There are two types of sun rays that are dangerous to humans. UVB which are short rays and cause burning. UVA which are just as dangerous at the cellular level and cause aging. Tanning salons use UVA rays to get the deep tan without the burn.

Simple tips:

A - Avoid unprotected exposure during peak UV hours of 10am-4pm.
W - Wear sun protection
A - Apply broad spectrum sunscreen with UVA and UVB protection.
R - Routinely check on your skin for changes in spots and moles.
E - Express to others the importance of sun protection!!

Visit a health food store for a sunscreen with a non mineral oil base and utilizes
essential oils. Make sure you have plenty of antioxidants in your diet from fruits
and vegetables. These antioxidants will help prevent the damaging effects of the sun.
Try the great sunless tan products on the market. They are the only ‘safe’ tan!

Have fun this summer and be AWARE!!!!

 

Tips to Healthy Eating

Thank you to those who attended the weight loss workshop.

Here are some key points from the workshop. If you are looking for long term great health with a benefit of achieving your ideal weight, give up on crash or fad diets! Simple physiology says the body is always trying to achieve a state of equilibrium. When you alter your diet too drastically, the body will release hormones, change your metabolism and affect your mental state just to get the weight back. Here are some tips to get the body to work for you not against you. Eat healthy not to LOSE weight but to GAIN health for a lifetime.

1. Increase your metabolism by exercising regularly.
2. Correct imbalances and curb the appetite by taking regular vitamin/mineral supplements.
3. Curb your appetite by eating 5-6 small, healthy meals per day.
4. Increase your fat burning machines by building more muscle.
5. Correct imbalances by doing a good detox program.
6. Recognize the mental/emotional influence on eating.
7. Decrease stress to improve digestion.
8. Use your tools to control your appetite: protein shakes, water, fruit, veggies.
9. Avoid deprivation by developing good eating habits that you can live with.

 

NO More Afternoon Slump

How do you get that mid day pick me up? We try coffee, tea, chocolate and other sweets only to be disappointed by the rapid crash about an hour later. To get that pick me up with sustained energy flow try a protein shake instead. Many protein shakes on the market have the added benefit of vitamins and minerals.

Our farm fresh strawberries are a great way to liven up your protein shake. Try blending them in or cutting them into chunks for a complete meal feeling. You can also experiment with bananas or other berries. By getting in the habit of an afternoon protein shake you will notice more energy, curbed appetite, improved mental clarity and overall calmer feeling.

 

Weight Loss Workshop

I have been asked a million times “what is the best way to lose weight?” If there were one simple solution that worked for everybody every time, then I would be a billionaire! What I CAN tell you is that when you learn how your body responds to certain foods and exercise you can accomplish great things. In this quick fix, microwavable society we live in it is challenging to get into the mindset of healthy choices as a lifestyle. Every choice we make over time has an accumulated affect on our health. Simple choices like grabbing an apple for that afternoon pick me up or drinking water instead of a soda can have great positive impact over time.

In our upcoming workshop on weight loss we will:
• Determine how our bodies burn fat and discuss how pounds are shed.
• Examine the pros and cons of the most popular diets.
• Design a diet that fits your lifestyle so that you can live healthy and still enjoy life. – Really!!!

Saturday May 16, 2009 10:00am- 12:00pm Location: TFL Train for Life at 17680 Butterfield Morgan Hill,CA 95037 Presenter: Denise Locsin RN, owner of Hi5 Produce RSVP required to denise@hi5produce.com

 

5 Tips for Healthy Living

We have all had this underlying thought that maybe we should eat healthier for reasons from wanting more energy to fear of some disease. Sometimes this idea seems so overwhelming and inconvenient. Here are five simple ways to improve your nutrition and not make you crazy. Remember it is progress not perfection!

1) Choose water at all times and treat juice and soft drink as a treat. Often, we confuse thirst with hunger which causes overeating.

2) Stay away from empty calorie foods. Empty calorie foods are those that make you think that you have eaten a food but leave you starving for nutrients. Examples: fast foods, white bread, candy, soft drinks, and pastries.

3) Choose nutrient dense foods. Nutrient dense foods offer abundance of vitamins and minerals and fairly low calories. Eating a diet high in nutrient dense foods prevents overeating. Examples: fruits, vegetables, eggs, beans, seeds, nuts and whole grains.

4) Follow the 80/20 Rule. Remember progress not perfection so enjoy nutrient dense food 80% of the time and allow empty calorie foods 20% of the time. This pattern allows you to not feel deprived nutritionally or mentally.

5) Plan your meals in advance. Planning is the key to success in any endeavor and healthy eating is no exception. Keep healthy snacks available to save you from trips to the vending machine and fast food restaurants. Fruit is your secret weapon! Fruit is the best quick snack and curbs the appetite while offering abundance of nutrients and water.

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