Don't Forget About Honey....

   

There are very few foods in the world that can rival honey

As an all natural health aid, the product of that marvelous little creature that everyone is so dreadfully afraid of, gives us one of the worlds true super-foods. I know that many of my friends and a lot of my readers are sick with colds and flu. So I thought we would start the year with one of my favorite superfood powerhouses, honey. Honey is antibacterial, antiviral and will keep your immune system strong. It's been used on cuts and burns for thousands of years. Honey will promote healing and deter scarring. Honey is also an age old beauty product that will keep you looking young and beautiful. It never expires and can be found in every grocery store. These days people are turning to alternative medicines for treatment of diseases despite the modern advances in synthetic drugs. We are finally looking to nature for safe, healthy, time tested remedies. Honey is one of nature's purest foods for promoting general health. There are so many health benefits to honey, it truly is one of nature's super foods.

Let's see first off you might be surprised to learn that it is a natural antimicrobial and antioxidant. Now I think it's kinda funny that most people go to the drug store for cough, cold and flu remedies, seeking a product that often has honey and lemon as the main ingredients, when a glass of warm water with raw honey and fresh lemon juice is far more effective. Raw honey contains the anti-oxidants we need in our daily diets to mop up those free radicals which are so harmful to our health. In fact honey contains far more anti-oxidants than some fruits and vegetables. However the combination of the two is an excellent way to stay healthy. Raw honey also has the enzymes that boost the immune system. In terms of antioxidants, darker is better when it comes to honey. Processed honey is heated and filtered, robbing it of natural nutrients. Raw honey is best.

Honey has also been used throughout the ages as an all natural beauty product. Honey is a powerful booster to the immune system. Raw honey contains 27 minerals, 22 amino acids and 5,000 live enzymes. It keeps you healthy by fighting disease and boosting the digestive system. One daily spoonful in your tea or spread on your toast or cereal is all that is needed to reap these benefits. Honey is also great for cuts and wounds. Honey has been used to treat wounds for thousands of years. The antiseptic properties of honey will clean wounds and inhibit bacterial growth. Its natural antibiotic and antibacterial properties aid in treating cuts and burns. It promotes healing, reduces swelling and prevents infections. Most grocery store honey will probably not have the healing benefits you want. Read the labels carefully. Unlike refined sugar, honey contains vitamins and minerals. Refined sugars are void of vitamins and minerals. The body must utilize it's store of valuable nutrients to digest refined sugar. This process depletes the supply of minerals essential to dissolve cholesterol and fats. Honey helps metabolize cholesterol and fatty acid preventing obesity. In fact you can make a simple diet drink by adding honey and lemon to a glass of water.

Cleopatra, queen of Egypt was no stranger to the skin enhancing properties of honey. She regularly took milk and honey baths to maintain her youthful appearance. In fact she supposedly is the most beautiful woman who ever lived. Honey as a natural beauty product has unlimited possibilities. It can be used as a facial mask, hair conditioner, skin moisturizer and more. If you read the labels of most commercial skin care products the almost all contain honey and coconut. Honey has natural humectants, with the ability to replenish the moisture level in skin without adding oil. Honey is a popular anti aging skin care ingredient in many commercial moisturizers. Using honey as a facial mask will exfoliate, clarify and unclog pores. Honey is a wonderful deep conditioning treatment for dry hair. After shampooing, I smooth honey through my hair from root to tip, once a month. Be sure to rinse it out completely. Your hair will be soft, and full of shine. Eating honey can be a fun, erotic experience. You see it really doesn't matter how you get your honey, in your food, tea, or off your lover. You can't go wrong.

The best way to buy honey is locally from a beekeeper or a local farmer's market. This is likely raw honey. Raw honey can prevent hay fever-type symptoms because of the pollen spores it contains. It actually de-sensitizes you. Only spend your money on the best, good organic honey as they can only be labeled organic if it is produced under strict guidelines. The bees are not subjected to any form of pollution. Always read the labels on the jar, nothing added, nothing blended, just pure honey is what you should look for and buy.

Honey is also making a big comeback in the medical profession for wound care. Hospitals today use "Honey Dressings" called Medi-Honey. These are applied to all kinds of skin infections such as bedsores, burns and even babies nappy rash with spectacular results. In fact honey heals these infections faster than any chemical medications. Even after major operations honey is the preferred dressing in today’s hospitals. Apart from being sweet, aromatic, and tasting nice, honey cures most ailments due to its ability to eat away and destroy bad bacteria (stomach ulcers are caused by these bacteria, not stress) without destroying the good bacteria we need in our digestive systems and on our skin, to promote healing. Can you think of a more versatile food source than good ole pure honey? Honey can be used in cooking and baking, can be mixed with fruits to naturally sweeten a delicious smoothie, will calm a tickly cough thus enabling sleep, can be used as a beauty product for the skin and is an amazing natural medicine just to name a few of its benefits. Now, Don't give your baby any honey before he/she's a year old, even if it's to treat a cough. This is because honey can, very occasionally, contain a spore of a bacterium called clostridium botulinum. This can cause a rare form of food poisoning (botulism) in babies.

So all of this and more is due to the tiny insect called the honey bee, the only insects that produce food for human consumption. It's little wonder then, that we refer to them endearingly as "busy little bees". So dump out all those refined sweeteners and add raw honey into your diet. You'll be healthier I promise.

 Doc's Fitness Tip's Publishes Weekly. 


Also visit our Facebook Page  , "Flex-Appeal" For Many More Nutrition ,And  Health Related Articles .From Other Reliable Sources

 Flex-Appeal Personal Training Service,  publisher of Doc's Fitness Tip's is Located In Dana Point, California. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and Mission Viejo,California.
 
SPECIAL:
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !! 

But, hurry fast, this offer will end soon! 

Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience!  

Or you may be interested in trying A NO COST Introductory supervised workout ,or diet consultation by phone, Skype or in person!        

For the best Personal Fitness Training in Orange County, California:

PLEASE CONTACT ME; DOC MASTERS, at flexappealdoc@hotmail.com

Soy, The Devil In Angel's Clothing...

                
A few decades ago, unfermented soy foods were considered unfit to eat.
 
Soy Protein Isolate was once considered a waste product, before they discovered they could make money promoting it to fool's, as a health food. These days, people all over the world have been fooled into thinking that unfermented soy foods like soymilk, and soy protein are somehow "health foods". If they only knew truth. The truth is that the soybean did not serve as a food until the discovery of fermentation techniques, some time during the Chou Dynasty. The first soy foods that were fermented were tempeh, natto, miso and soy sauce. Around the 2nd century BC, Chinese scientists discovered that a puree of cooked soybeans could be precipitated with calcium sulfate or magnesium sulfate (plaster of Paris or Epsom salts) to make a smooth, pale curd, called tofu or bean curd. The use of fermented and precipitated soy products soon spread to Japan and Indonesia. The Chinese never ate unfermented soybeans, because the soybean contains large quantities of natural toxins or "antinutrients". First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes vital for protein digestion.
 

These inhibitors are large, tightly folded proteins that are not completely deactivated during ordinary cooking. They can produce serious gastric distress, reduced protein digestion, and chronic deficiencies in amino acid uptake. In test animals, studies have shown diets high in trypsin inhibitors cause enlargement, and pathological conditions of the pancreas, including cancer. Soybeans also contain haemagglutinin, a clot promoting
substance. This causes red blood cells to clump together. Trypsin inhibitors and haemagglutinin are growth inhibitors. Weaned rats fed soy containing these antinutrients fail to grow normally. Soy has been known by doctors to suppress thyroid function, for over 60 years now. GMO soy is produced by the largest chemical companies in the world, Dow, DuPont, and Monsanto, surprised? Genetically altered soy currently consumed in the US contains a gene from bacteria. The inserted gene creates a protein that was never before part of the human food supply, and might be allergenic. Sections of that protein are identical to those found in shrimp, and dust mite allergens. According to criteria recommended by the World Health Organization (WHO), this fact should have disqualified genetically altered soy from approval. The University of Alabama at Birmingham reports a case in which consumption of a soy protein dietary supplement decreased the absorption of thyroxine. The patient had undergone thyroid surgery and needed to take thyroid hormone. Higher oral doses of thyroid hormone were needed when she consumed soy.

Most soy is genetically modified and it also has one of the highest percentages of contamination by pesticides of any of our foods. Got that. Soybeans are also high in phytic acid, present in the bran or hulls of all seeds. Phytic acid is a substance that can block the uptake of the essential minerals, calcium, magnesium, copper, iron and especially zinc, in the intestinal tract. The soybean has one of the highest phytate levels of any grain or legume that has been studied, and the phytates in soy are highly resistant to normal phytate reducing techniques such as long, slow cooking. Only a long period of fermentation will significantly reduce the phytate content of soybeans. The Japanese traditionally eat a small amount of tofu or miso as part of a mineral-rich fish broth, followed by a serving of meat or fish.
When precipitated soy products like tofu are consumed with meat, the mineral-blocking effects of the phytates are reduced. Know this, vegetarians who substitute tofu or bean curd for meat, you can develop severe mineral deficiencies. The results of calcium, magnesium and iron deficiency are well known, zinc is less well known, but equally as bad. Far far more healthy is to eat pure grass fed meats, organic cheese, and butter, all high in nutrients and protein rich. Zinc is called the intelligence mineral because it is needed for optimal development and functioning of the brain and nervous system. It plays a role in protein synthesis and collagen formation, it's involved in the blood-sugar control mechanism and thus protects against diabetes. Zinc is needed for a healthy reproductive system. Grass fed beef is very high in Zinc in contrast to soy. Soy processors have worked hard to get these anti-nutrients out of the finished soy product, particularly soy protein isolate (SPI) which is the key ingredient in most soy foods that imitate meat and dairy products, including baby formulas and some brands of soy milk. Soy Protein Isolate is an Industrially Produced Food. Far from Natural or Healthy!

SPI is not something you can make in your own kitchen. Production takes place in factories where a slurry of soy beans is first mixed with an alkaline solution to remove fiber, then precipitated and separated using an acid wash and, finally, neutralized in an alkaline solution. Acid washing in aluminum tanks leaches high levels of aluminum into the final product. The resultant curds are air dried at extremely high temperatures to produce a protein powder. A final indignity to the original soybean is high-temperature, high-pressure extrusion processing of soy protein isolate to produce textured vegetable protein (TVP). Nitrites, which are potent carcinogens, are formed during spray-drying, and a toxin called lysinoalanine is formed during alkaline processing. In feeding experiments, the use of SPI increased requirements for vitamins E, K, D and B12 and created deficiency symptoms of calcium, magnesium, manganese, molybdenum, copper, iron and zinc. Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption. The test animals fed SPI develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposits of fatty acids in the liver. Yet soy protein isolate, and textured vegetable protein (TVP) are used extensively in school lunch programs, commercial baked goods, diet beverages and fast food products. Just about anything that is in a package. Unless you're eating grass fed and finished beef, you're meet was fattened in a feed lot with soy. Soy is also heavily promoted in third world countries and form the basis of many food give-away programs.

The soy industry transforms something that looks and smells terrible into products that can be consumed by human beings, with flavorings, preservatives, sweeteners, emulsifiers, synthetic nutrients, and a lot of expensive marketing.  They have turned soy protein isolate, the your blender's ugly duckling, into a new age swan. "The quickest way to gain product acceptability in the less affluent society," said an industry spokesman, "is to have the product consumed on its own merit in a more affluent society." So soy is now sold to the upscale consumer, not as a cheap, poverty food but as an elitist way to have your morning Starbucks, a miracle substance that will prevent heart disease and cancer, whisk away hot flushes, build strong bones and keep us forever young. At the same time, the competition, meat, milk, cheese, butter and eggs, which have been building strong cancer free bodies for decades, have been duly demonized by the appropriate government bodies. Soy serves as meat, and milk for a new generation of virtuous, nutritionally ignorant vegetarians.

 Soy phytoestrogens disrupt endocrine function, (hormones) and have the potential to cause infertility and to promote breast cancer in adult women. Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease. Vitamin B12 analogs in soy are not absorbed, and actually increase the body's requirement for B12. Soy foods increase the body's requirement for vitamin D. Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein. Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines. Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods. Soy foods contain high levels of aluminum which is also toxic to the nervous system and the kidneys.
 According to Wikipedia raw soybeans, including the immature green form, referred to as edamame are toxic to humans, swine, chickens, and in fact, all monogastric animals. So, with all these negative facts slowly becoming known the soy industry actually hired Norman Robert Associates, a public relations firm, to get more soy products onto school menus. The USDA responded with a proposal to scrap the 30% limit for soy in school lunches. The "Nu-Menu" program would allow unlimited use of soy in student meals. With soy added to hamburgers, tacos and lasagna, dieticians can get the total fat content below 30% of calories, thereby conforming to government dictates, but at what cost.  

This is a negative,  misdirection rather than positive addition to their lunch menu. Soy milk has posted gains, soaring from $2 million in 1980 to $300 million in the US last year.  Recent advances in processing have transformed the gray, thin, bitter, beany-tasting  beverage into a product that  consumers will accept, one that tastes like a milkshake. The long and demanding road to FDA approval actually took a few unexpected turns. The original petition, submitted by Protein Technology International, requested a health claim for isoflavones, the estrogen-like compounds found plentifully in soybeans, based on assertions that only soy protein that has been processed in a manner in which isoflavones are retained will result in cholesterol lowering. In 1998, the FDA made the unprecedented move of rewriting PTI's petition, removing any reference to the phytoestrogens and substituting a claim for soy protein. A move that was in direct contradiction to the agency's regulations. The FDA is only authorized to make rulings only on substances presented by petition. This abrupt change in direction was  due to the fact that a number of researchers, including scientists employed by the U.S . Government, submitted documents indicating that isoflavones are toxic. 

The FDA in 1998 had also received,  the final British Government report on phyto-estrogens, which failed to find much evidence of benefit, and warned against potential adverse effects. So even with the change to soy protein isolate, FDA bureaucrats engaged in the rigorous approval process were forced to deal nimbly with concerns about mineral blocking effects, enzyme inhibitors, goitrogenicity, endocrine disruption, reproductive problems and increased allergic reactions from consumption of soy products. One of the strongest letters of protest came from Dr. Dan Sheehan and Dr. Daniel Doerge, government researchers at the National Center for Toxicological Research. When their pleas for warning labels were dismissed as unwarranted. Research that ties soy to positive effects on cholesterol levels is incredibly immature, said Ronald M. Krauss, MD, head of the Molecular Medical Research Program and Lawrence Berkeley National Laboratory. He added that studies in which cholesterol levels were lowered through either diet or drugs have consistently resulted in a greater number of deaths in the treatment groups than in controls. FYI, cholesterol lowering measures in the US have fueled a $60 billion per year cholesterol lowering industry, but have not saved us from the ravages of heart disease. Good news though, recently the media has not only questioned the health benefits of soy but begun reporting on the risks. In July, the Israeli Health Ministry warned that babies should not receive soy formula, that children should eat soy no more than once per day to a maximum of three times per week and that adults should exercise caution because of increased risk of breast cancer and adverse effects on fertility.
 

The Ministry based its advice upon the conclusions reached by a 13-member committee of nutritionists, oncologists, pediatricians and other specialists who spent more than year examining the evidence. They concluded that the estrogen-like plant hormones in soy can cause adverse effects on the human body and strongly urged consumers to minimize their consumption of soy foods until absolute safety has been proven. Soy has the potential to disrupt the digestive, immune and neuroendocrine systems of the human body and its role in rising rates of infertility, hypothyroidism and some types of cancer including thyroid and pancreatic cancers. Soy is also highly allergenic. Most experts now place soy protein among the top eight allergens of all foods, and some rate it in the top six or even top four. Allergic reactions to soy are increasingly common, ranging from mild to life threatening, and some fatalities have been reported. People are finally starting to learn that soy is NOT a miracle health food, and more and more expert scientists are issuing warnings about soy. Leave the soy for the plastic's, and  paint manufacturers. So it looks like reducing or eliminating your consumption of soy foods, soy milk, soy protein or packaged products containing soy is a good bet. Now take that ball and run with it, as far from soy as you can. Good Luck...

 Doc's Fitness Tip's Publishes Weekly. 


Also visit our Facebook Page  , "Flex-Appeal" For Many More Nutrition , And  Health Related Articles .From Other Reliable Sources

 Flex-Appeal Personal Training Service,  publisher of Doc's Fitness Tip's is Located In Dana Point, California. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and Mission Viejo,California.
 
SPECIAL:
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy one month of personal training and bring a friend or spouse for FREE! Or Split The First Months Cost !! 

But, hurry fast, this offer will end soon! 

For details on how to receive Orange County's premier personal trainer experience!  
Call - (949) 443-0133    or e-mail at:    flexappealdoc@hotmail.com            

Or you may be interested in trying a complementary introductory supervised workout or diet consultation by phone, Skype or in person!        

For the best Personal Fitness Training in Orange County, California:

Thank You, 
Doc Massters

Grab Your Nut's !!

 

Nuts and their oils are unsaturated and extremely healthy. 

 

With all the empty calorie, inflammatory fast food choices that Americans are overwhelmed with every day, sometimes it's better to just grab your nut's. There are many ongoing studies that have suggested that nuts are a beneficial food in lowering the risk of heart disease and perhaps conditions like high blood pressure, by increasing circulation. The fat found in nuts is polyunsaturated and mono-saturated non-artery-clogging fat and this is why nuts are considered healthy despite their high fat content. The important thing to remember is the portion size. Nuts should be eaten in small amounts, not more than 2 or 3 handfuls at a time. Although they can be eaten a many times throughout a day. Just don't eat a large amount at any one time. A handful of nuts may not seem like enough of a snack, but if you're still hungry, have a piece of fruit with your handful of nut's. Nuts are a healthy source of plant protein and can be used dishes like stir fries or to top casseroles, salad's, or yogurt . Lightly roasted pecans or walnuts served over unsweetened applesauce is a great dessert. The fat in nuts is also rich in omega-3 fatty acids. Walnuts are especially high in these important fatty acids, but all nuts are considered healthy because of their protein, fiber, minerals and vitamins. Nuts are also a source of Vitamin E, fiber, folic acid and antioxidants as well as minerals such as magnesium, zinc and copper. Here's how a few of my favorites rate:

My favorites:

        Pecan Nuts

• Are a good source of protein, pecans are high in unsaturated fats
• They contain a reasonable amount of fiber, and modest amounts of calcium, magnesium, iron and zinc
• Pecans naturally provide the body with zinc, which helps the body produce testosterone, the hormone that perks sexual desire in men and women. 
• Pecans have been found to lower LDL cholesterol in people with normal lipid levels. 
• 1 ounce (20 halves) of pecan nuts contains 196 calories

         Pistachio Nuts

• Pistachio nuts are a good source of protein, and contain valuable amounts of fiber, with some iron, zinc, calcium, and vitamin A.
• Pistachio nuts are a rich source of many phyto-chemical substances including carotenes, vitamin E, and polyphenolic antioxidant compounds, that protect the body from diseases, cancers, as well as infections.
• They also contain significant amounts of vitamin E and potassium
• One ounce of pistachios contains 161 calories

     
       Peanuts

• Actually belong in the legume family along with peas, beans and lentils
• They are high in protein and comparatively low in fat
• They are also a good source of fiber, magnesium, iron and zinc, and an excellent source of vitamin D
• Try to buy the unsalted varieties when possible
• One ounce of peanuts contains 161 calories

       Walnuts

• Walnuts are high in polyunsaturated and monounsaturated fats
• They provide protein, iron, zinc, vitamin E. 
• Walnuts contain a compound known as ellagic acid; ellagic acid bolsters the immune system and might have anti-cancer properties. The FDA, has recently declared that 1.5 ounce of walnuts per day may help reduce the risk of heart attack.
• Walnuts have become well-known, for their high omega-3 fatty acid content.
• One ounce of walnuts contains 185 calories

        Cashew Nuts

• Cashews are a good source of potassium, protein.
• They also provide vitamin A and iron
• Cashew nuts also contain zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age-related macular degeneration.
• Fresh nuts should last for 5-6 months stored shelled inside an airtight container in the refrigerator.
• One ounce of cashew nuts contains 157 calories

         Pumpkin Seeds

• Seeds are lower in fat than most other nuts 
• They are a good source of fiber, magnesium and potassium, and an excellent source of protein, iron, phosphorus and zinc.
• Pumpkin seeds contain protective compounds called phytosterols, which may be responsible for shrinking the prostate.
• Eat them in both sweet or savory dishes, or spicy with chili powder on them.
• One ounce of pumpkin seeds contains 153 calories

        Sunflower Seeds

• They are a good source of potassium and phosphorous
• They also contain protein, B vitamins, iron, calcium, zinc. Sunflower seeds are incredible sources of folic acid. Folic acid is essential for DNA synthesis.
• They are one of the best sources of vitamin E
• They can be eaten raw, toasted, or sprinkled over salads, breakfast cereals, muffins, or over grilled fish
• 1 ounce of sunflower seeds contains 165 calories

In a study reported in the June, 2007 Journal Of Lipids Research notes that in addition to being rich sources of oleic and palmitoleic acids, nuts contain polyphenol compounds that lead them to conclude that consumption of nuts can be expected to confer health benefits. They published a study that examined the effects of macadamia consumption on biomarkers of oxidative stress, coagulation and inflammation in males with high cholesterol levels. Seventeen such males were given macadamia nuts equivalent to 15% of energy intake for a period of 4 weeks. As expected by the researchers, monounsaturated fatty acids were elevated in the plasma lipids of all study participants following the period of consumption of macadamias. Plasma markers of inflammation and oxidative stress were significantly lower. This study demonstrated for the first time that short-term macadamia nut consumption favorably modifies the biomarkers of oxidative stress, thrombosis and inflammation, the risk factors for coronary artery disease, despite an increase in dietary fat intake.

• Carry them along with you wherever you go

• There is no need of special containers or carry boxes.

• They have long shelf life. Unlike fruits and vegetables, nuts are almost non- perishable.

Compared to a McDonalds cheesburger, Nuts have 6% carbs (fiber), 80% fats (good fats), 14% protein. The cheesburger on the other hand has, 40% carbs (empty calorie white flour bun), 40% saturated fat (artery clogging fat) + trans-fats (artificial artery clogging fat's) 20% protein. Now nut's you can enjoy wherever you want, whenever you like. Nuts are storehouse of health benefiting poly-phenolic flavonoid antioxidants such as carotenes, resveratrol, lutein, cryptoxanthin etc. These compounds have been found to be protective against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/ fungal infections. They are rich source of all important omega-3 essential fatty acids like Linoleic acid, α-Linolenic acid (ALA), Eicosapentaenoic acid, Docosahexonic acid etc. Research studies have suggested that n-3 or ω-3 fatty acids by their virtue of anti-inflammatory action helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. They contain very good levels of vitamin-E, a powerful lipid soluble antioxidant. Vitamin E is required for maintaining the integrity of cell membrane of mucus membranes and skin; thus, protecting it from harmful oxygen free radicals. Nuts nutrition provides many vital B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Nutrition is total in nuts in the sense that in addition to oils, vitamins and anti-oxidents they are rich source of minerals. A real super food nuts are. Unless you have a nut allergy in which case you have my sympathy. For the rest of us, a good nutritional choice when you're in a hurry or on the run or relaxing with a beer or cooking dinner. Just grab your nut's, but remember never grab your neighbors nuts, unless they ask you to. Good Luck...

Doc's Fitness Tip's Publishes Weekly. 


Also visit our Facebook Page  , "Flex-Appeal" For Many More Nutrition ,And  Health Related Articles .From Other Reliable Sources

 Flex-Appeal Personal Training Service,  publisher of Doc's Fitness Tip's is Located In Dana Point, California. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and Mission Viejo,California.
 
SPECIAL:
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !! 

But, hurry fast, this offer will end soon! 

Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience!  

Or you may be interested in trying A NO COST Introductory supervised workout ,or diet consultation by phone, Skype or in person!        

For the best Personal Fitness Training in Orange County, California:

PLEASE CONTACT ME; DOC MASTERS, at flexappealdoc@hotmail.com

Jog Off That Winter Fat...

                           So you want to run, to get fit

Maybe you, or someone you know wants to take up running as a means of fitness. First and most important thing to consider is shoes. So if you're confused about running shoes you're not alone. When considering your shoes you'll want to consider just where you'll be doing most of your running. Either on hard, or trail surfaces. Today, let's help you understand running shoe technology, and picking the right shoe for you. So let's assume you run on down to your local running shoe store, and see that wall of running shoes, your vision blurs, your head pounds. You ask yourself: "What do I need to run comfortably, and stay injury free?" The "wall" has shoes with all sorts of technical features. Each seems to outdo the other with patented claims for stability, cushioning, maybe weight loss, better memory, and whatever this motion control stuff is. Then there's this year's model, and left over shoes from last year. What's a neophyte runner to do? If you're lucky, your first in store experience will be with a knowledgeable sales person who kind of looks like a runner. If they have any idea what they are doing they will quiz you with some basic questions like, what type of activity is this shoe for,  what distance do you run? Are you flat foot, high arch, neutral? The first question out of 99% of every new runners mouth is "What is the best shoe?" Well, the answer is, thre is only the best running shoe for you. Every runner is unique in how much they train, the surface, and their running style, that there is no "perfect" running shoe. Hopefully in the interview process your salesperson will, at the very least measure (while standing) the length and width of both of your feet. The more testing they do to access the strike pattern of your foot the better fit you will have.

The best running shoe for you depends entirely on the shape of your foot, how you run, where you run, and the amount of running you do. Running shoes are designed to protect your feet from the road, provide traction, on different surfaces, cushion the landing shock, and support your feet. Not too much to ask, or is it? Now if you experiment, you're not alone. Picking the right shoes for running is more of an art than a science. Like I said before, as you progress into running, your mileage, and running surfaces may change. Many runners experiment with different brands, and models until they find just the right fit, feel and functionality. Running shoes are designed to handle the shock of 2.5 times your body weight that is created by the impact each time your foot strikes the ground. When you're running, you want to have excellent cushioning in both the heel and forefoot to handle this impact. If you plan on running three times a week or more, get professionally fit to a "real" running shoe, in a specialty shop. Yes, they are more expensive, but you are paying for expertise, and service. Most real running shoe specialty stores are all business these days. Most have tread mills with cameras, and t.v. monitors that can precisely image your foot plant. Quality running shoes provide the best protection for your feet, legs, and body from the repeated stress of thousands of foot landings per mile. Running's repeated impact is different from other sports. Quality custom fit running shoes have built-in features that enable you to run day after day more comfortably and with less chance of over-use injury, and if you've never been taught how to lace your shoes correctly, now is the time to ask.

First you need to know what type of foot you have. Yeah, it's a stinky job, but somebody's gotta look at your feet. So when you hit the shoe store do it with a clean feet and socks. Feet, just like people come in all sizes shapes and designs. Is your foot a wide forefoot and flat arch? Or, do you have a sleek high-arched foot? Simply wet your foot sometime and take a few steps across your patio. The foot prints you leave will give you a good idea of the type of foot you have and shoe you need. Keep in mind now your arch is your shock absorber, and people with flatter feet will experience more joint and back problems with running if they are not fitted with proper footwear. So feet can easily be divided into three categories; Low, High, and Neutral arches:

Stand up lightly wet the bottom of your feet and step on your sidewalk or dry outdoor patio, and put weight evenly on both feet. Look at your arches. Does your arch almost touch the floor? Does your foot or ankle roll in? People with low arches tend to have stability issues like over pronation.

Is your arch really high? Can you almost fit a golf ball under your instep? ( The high-arched foot usually has the opposite problem. That means your foot rolls to the outside or "supinates"


Lucky you, you're somewhere in the middle. Ok you've got lucky genes. The neutral foot is the easiest to fit and assuming you have no other structural issues you can run efficiently and comfortably with a lot of shoe designs.

If you spend some time you'll find a these days most specialty shoe stores care more about your feet than selling shoes.  They have to competition is stiff. They will use all their tools to observe your foot plant while running, and get a good idea of how to accommodate your movement with your shoe. Now look at the bottom of your current shoes. Are they worn on the outside of the shoe? Then you are a supinator.

Supinators do not need a stability shoe.
Or if the middle section of the forefoot is worn the most, congratulations again. You are most likely a neutral runner who needs little or no stability features. Maybe a small medial post would be is helpful, maybe not. Or is the inside forefoot is worn out most , (blue circled areas) You are most likely over-pronating. Your foot is rolling in on toe-off and creating excess
torque on your ankle all the way up to your hip.
You're not stable. You need a stability shoe.
Running shoes come with a range of stability features, from a modest level in cushioning shoes to mid level "stability shoes" to the most stable "motion control" shoes. All stability features are designed to control the excess movement of the foot during the landing cycle. Now I'm told a common problem among runners is buying more stability than is needed for their training. This makes for heavier, less flexible shoes, and a less comfortable ride. Here are some of the features that add stability to running shoes. The heel counter (the internal piece of the shoe's upper that wraps around your heel) should be well formed and fit snugly around your heel. It centers your heel in the shoe and prevents excessive movement. Supportive upper patterns can add significant stability. Look for patterns that make your arch feel snug and fully wrap your foot.

Midsoles are no longer flat in running shoes, they have a cupped base that adds support from the counter all the way down to the flex point. Make sure the contour does not go so far as to prohibit good flexibility. The most obvious stability feature is a harder density "medial post" positioned on the medial, inside of the shoe's midsole. You can easily see the post as most manufacturers make it a contrasting color. This harder foam takes more pressure to compress and slows down the pronation motion. Make sure this medial post is not too hard. Medial posts can be many sizes. For the best stability they should start at the middle of the heel and extend to the flex point. Look at the shoe's outsole. Does it have a curve to it, or is it straight from heel to toe. Straight lasts are not for everyone. Make sure to run in any straight lasted stability shoe before you buy it. Heel board lasted or combination lasted refers to the board that is put into the heel. It is actually cardboard. To find out simply lift up the sockliner and look for a board. Beware of stability shoes that have overly hard medial posts. Sometimes shoe designs go too far towards stopping pronation and end up being too hard. Try not to compromise cushioning in you shoe choice unless you are a serious pronator. Then, they recommend a custom orthotic that controls the pronation with a stability shoe that retains its cushioning properties.

Most shoes, even lightweight trainers, have built in a number of features that you could label as "stability technology", even on lightweight trainers. Today's lightweight shoes have better stability features than many of the stability shoes of 20 years ago. Most good shoes on the market have incorporated effective heel counters, contoured foot beds and dual density "medial post" stabilizers. For most runners that train in the 15 to 50 miles a week range and have no serious bio-mechanical issues, most basic stability features work just fine. Giving up heavier materials you have to understand you are giving up a lot in durability. Don't try to make you shoes last more than 9-12mo. max. Your joints and back will remind you not to do that. Find something that works and stick with it.  Remember that with running shoes, more is not always better. A serious, uncomplicated, light, comfortable running shoe custom fit with stability features will make your running more enjoyable and fun. Just remember to smile when you pass someone in a race wearing a pair of bricks!! Good Luck...

Doc's Fitness Tip's Publishes Weekly. 


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 Flex-Appeal Personal Training Service,  publisher of Doc's Fitness Tip's is Located In Dana Point, California. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and Mission Viejo,California.
 
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Nutmeg, A Spice With A Past...

 

     Nutmeg grows on the tropical evergreen Nutmeg tree

Nutmeg is native to the Banda Islands of Indonesia. Nutmeg is a bitter, spicy herb that acts as a warming, digestive tonic. It has been used for centuries to stimulate digestion, improve the appetite, prevent gas and fermentation in the intestinal tract, treat digestive tract infections and ease indigestion, colic, flatulent dyspepsia, nausea, abdominal distention, bad breath and tooth ache. If it wasn't for nutmeg, nobody would have heard of the Bandas islands in Indonesia. The spice evolved there, and for centuries this was the only place it grew on the planet.

 The history of nutmeg is remarkable. By the sixth century, the spice had reached Byzantium, 12,000km away. Around 1,000 AD, the Persian physician Ibn Sina described the "jansi ban" or Banda nut. The Arabs traded nutmeg through the dark and middle ages, mostly through Venice to season the tables of the European aristocracy. It was always expensive, a found 14th-century German price table says that a pound of Nutmeg cost as much as "seven fat oxen". The Portuguese military genius Afonso de Albuquerque annexed the Indonesian Islands, of which the Bandas islands are part of, in 1511. The fortresses he built there established a Portuguese monopoly over the world's nutmeg that lasted almost a whole century. Then the Dutch East India Company, seized all but one of the Bandas islands in the early 1600's, enslaving the native occupants. The Dutch enforced their nutmeg monopoly with paranoid brutality, banning the export of the trees, drenching every nutmeg in lime before shipping to render it infertile, and imposing the death penalty on anyone suspected of stealing, growing or selling nutmegs elsewhere. When some Bandanese failed to appreciate the God-given right of The Dutch East India Company to control the nutmeg trade, the head of the Company, Jan Pieterszoon Coen, ordered the systematic quartering and beheading of every Bandanese male over the age of 15. The population of the Banda islands was around 15,000 when the Dutch arrived. 15 years later, it was 600. The Dutch perpetuated their nutmeg monopoly by brutal force and pathological secrecy, never revealing to traders the islands location. Then, in 1769, Pierre Poivre, a french horticulturist swooped onto the island, and under the noses of the Dutch he smuggled out nutmeg and nutmeg trees. The French planted the seeds on their colony Mauritius, and the Dutch monopoly was broken. Quite a bloody past for this little spice.

Today Nutmeg is cultivated in the West Indies (caribbean), South Africa, the Molucca Islands and other tropical areas of the world. The tree has, dark-green leaves, pale yellow flowers and a brown, wrinkled fruit. The oval fruit is fleshy in appearance, like an apricot, but it may grow as large as a peach. When it ripens, will split open exposing the bright-red, net-like aril, from which another spice, Mace is derived. It's wrapped around a dark reddish-brown and brittle shell, where inside is a single kernel. The seed, after its shell has been broken and discarded, is the Nutmeg. Nutmeg and Mace are the only spices that are produced by separate parts of the same fruit. As one of the most widely-used domestic spices, Nutmeg is an important flavoring for bakery products, drinks, meats, vegetables, cheese dishes, sauces, puddings and pasta stuffing. Its fatty oil is also used in perfumery, soap and candle manufacturing. Now remember that fresh grated, whole nutmeg will always have a richer flavor than the ground spice. A pod will remain fresh about twelve months while ground will lose flavor in six months or less. After grating a fresh pod, wrap it in plastic or store it in a sealing BPA free container, to preserve the oil content. FYI here are some of the health benefits:

• Nutmeg spice as well as mace contains many plant derived chemical compounds that are known to have high anti-oxidant properties.
• Nutmeg has many therapeutic applications in many traditional medicines as anti-fungal, anti-depressant, aphrodisiac, digestive and carminative functions.
• Nutmeg is a good source of minerals like copper, potassium, calcium, manganese, iron, zinc and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese and copper are used by the body as co-factors for the antioxidant enzyme superoxide dismutase. Iron is essential for red blood cell production and as a co-factor for cytochrome oxidases enzymes.
• Nutmeg is also rich in many vital B-complex vitamins, vitamin C, folic acid, vitamin A and many flavonoid anti-oxidants like beta carotene and cryptoxanthins that are essential for optimum health.
• The most promising aspects of nutmeg, seem to be its potential as an anti-depressant and as an aphrodisiac when used in small doses.

Since ancient times this spicy nut and its oil were being used in many Chinese and Indian, and Egyptian traditional medicines, prepared as a tea for illnesses related to the nervous and digestive systems. The compounds in this spice such as myristicin and elemicin also have stimulant properties on brain. Nutmeg oil contains eugenol and has been used in dentistry for toothache relief and to cure bad breath. The oil is also used as a local massage to reduce muscular pain and rheumatic pain of joints. Freshly prepared tea with honey has been used to relieve nausea, gastritis, indigestion ailments.

Both Nutmeg and Mace are used in cooking recipes. Mace has delicate flavor and gives saffron-like orange-red color to the food items. Whole nuts like I said are preferred over grounded form since it is rich in essential oils which gives flavor and freshness to recipes. Whole seeds can be grated then added to the recipes at the last moment of cooking. Nutmeg and Mace can be used in sauces, soups, and in confectionery. Mace is especially used as a colorant and flavoring agent in sweets, pie, cakes, and many other baked goods. The spice is also used as one of the common ingredients in curry powder used in meat and vegetable dishes all over Asia.

Now, I admit that my greatest exposure to the use of nutmeg comes from bar-tending in the Caribbean Islands, and I want to say here and now that,  No nutmeg in the Caribbean is not known for it's use on puppy drinks like a Brandy Alexander's. It's used in a drink called a "Pain Killer" which I'm afraid, no I'm sure, has  caused more pain than it ever killed ! And it goes something like this:

Virgin Islands Pain Killer
1oz. white rum
1oz. dark rum
1oz Pussers rum
1/2oz. 151 rum
Equal parts orange juice and pineapple juice                                
1oz. coco lopez
Flash blend or shake
Float the 151 rum on top
Top with grated nutmeg 



Now this is important, nutmeg in low doses, produces no noticeable physiological or neurological
response. HOWEVER in large doses, raw nutmeg has psychoactive effects. In its freshly-ground, from whole nutmegs form, nutmeg contains myristicin, a monoamine oxidase inhibitor and psychoactive substance. While the Chinese even smoked it for these properties I don't recommend it. Myristicin poisoning can induce convulsions, palpitations, nausea, eventual dehydration, and generalized body pain. If eaten it's also a strong deliriant. So if you want to see purple dinosaurs that talk, choke down a teaspoon, it's on you. Me, I wouldn't spend the day eating Nutmeg, and besides if it were that great of a experience EVERYONE would be doing it! Good Luck...
 

Doc's Fitness Tip's Publishes Weekly

Flex-Appeal Personal Training  Service, the publisher of Doc's Fitness Tip's is Located In Dana Point, Ca. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and MissionViejo,Ca. 
 
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !!   

But, hurry this offer ends Soon!

Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience! 
   
Or you may be interested in trying A NO COST Introductory personalized training workout or diet consultation by phone, Skype or in person! 
     
For the best Personal Fitness Training in Orange County, California:

PLEASE CONTACT ME; DOC MASTERS, at
flexappealdoc@hotmail.com   

Inflammation, What to do...

 Every disease is caused by or affected by inflammation

You may only think of inflammation as a pain localized in your joints, but internal organ inflammation due to a poor diet can be a real bummer too. Now I know you may be familiar with anti-inflammatory medications, but have you heard of anti-inflammatory foods? The foods you eat really do have an effect on how you feel. Inflammation is a localized reaction of tissue to irritation, injury, or infection. Symptoms of external or surface inflammation include pain, swelling, red coloration to the area, and sometimes loss of movement or function. Common medical anti-inflammatory treatments for joint type inflammation include rest, light exercise, stretching, and medications designed to reduce the inflammation and control the pain. These medications include non steroidal anti-inflammatory drugs (NSAID's). The NSAID's are widely used as the initial form of therapy. For the most part, NSAID's are tolerated fairly well, although they can internal inflammation by irritating the stomach and lead to ulcers. I'm talking about products like ibuprofen, aspirin, or naproxin. In some instances, long-term use can also lead to kidney problems. I suggest a more natural approach, which would include avoiding inflammatory foods.


 Inflammatory foods will increase inflammation and increase your pain from the inflammation. Loading up on on what we now call junk foods, with added sugar, high fructose corn syrup, aspartame (Nutra Sweet) and foods deep fried in hydrogenated oil's, starches and refined grains will increase inflammation in your body. Especially the excessive use of trans fats used to preserve the color and shelf life of packaged processed foods. Processed high salt meats, such as lunch meats, hot dogs and sausages, contain preservative chemicals called nitrites which have long ago been proven to increase inflammation and chronic disease. When trying to control inflammation be sure to choose low-fat milk and cheese and lean cuts of meat, which will also promote less inflammation. Diets high in sugar, caffeine, and alcohol have also been associated with internal or organ inflammation, obesity and chronic disease such as diabetes. Also, some vegetables like potatoes, tomatoes, and eggplant may actually make pain from inflammation worse. These vegetables are part of the nightshade family of plants and contain a chemical alkaloid called solanine. Solanine in studies has been found to trigger pain in some people. While I haven't found any hard science behind testing these vegetables, these vegetables contain solanine and there are studies on solanine and pain. If you are trying to control inflammation, try eliminating them from your diet and see what happens. Now that we know some foods we should reduce when trying to control inflammation. Here are some proven anti-inflammatory foods. Omega-3 essential fatty acids are very powerful anti-inflammatory agents. They are found in cold-water fish, krill, walnuts, sunflower, flax, and pumpkin seeds as well as many other foods. My suggestion is to add as many omega-3 fatty acid foods as you can to your diet, as well as supplement with Krill oil it will help reduce your inflammation. Olive oil is another type of oil that will reduce inflammation. In fact, olive oil has been shown to reduce the risk of cardiovascular disease and help to reduce pain. Other healthy oils include grape seed oil, coconut and walnut oil.

Berries are also a great food choice, especially blueberries and strawberries, which are packed with anti-inflammatory phytochemicals and antioxidants. The pigments in brightly colored fruits, vegetables and berries contain many phytochemicals that have anti-inflammatory properties. One example is quercetin, which is found in apple and red onion skins and has strong anti-inflammatory properties. So lets recap, when you are choosing anti-inflammatory foods to help reduce your inflammation and pain both internal and external, choose fresh foods instead of heavily processed foods.

• Unsweetened organic breakfast cereal served with organic fresh berries and walnuts, with organic almond milk.
• Snack on organic whole fruits, nuts, seeds, throughout the day.
• Eat more fish and less fatty red meat.
• Stay away from deep-fried and fast foods, hydrogenated oil's (trans fat's) and bake or stir fry your meals.
• Drink plenty of water and fresh organic 100% vegetable, and fruit juices, fresh squeezed (not from concentrate), get a juicer, and also drink organic white and green tea (hot or cold).

Give these ideas a try and give yourself some relief from pain and inflammation. Good Luck...

Doc's Fitness Tip's Publishes Weekly

Flex-Appeal Personal Training  Service, the publisher of Doc's Fitness Tip's is Located In Dana Point, Ca. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and MissionViejo,Ca. 
 
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !!   

But, hurry this offer ends Soon!

Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience! 
   
Or you may be interested in trying A NO COST Introductory personalized training workout or diet consultation by phone, Skype or in person! 
     
For the best Personal Fitness Training in Orange County, California:

PLEASE CONTACT ME; DOC MASTERS, at
flexappealdoc@hotmail.com