Fitness and Nutrition 2008

2009 Fitness and Nutrition

December 2009

Mental Relaxation

Find a time and place where you can be still without interruption or distraction. Allow yourself a minimum of five minutes. Close your eyes and gently focus on the area of your forehead between your eyebrows. Try not to think about anything as you look into the darkness. If thoughts come into your mind, allow them to pass through without grabbing onto them. The goal is to have your mind become still and quiet.

November 2009

Body Relaxation

Scan your body in the morning before getting out of bed, and again in the evening. Start with your toes and work your way up, noticing each part of your body. Are your muscles soft and relaxed or tight and contracted? Don't judge, gently tell you body to relax. Do this with each part of your body one step at a time for a stress reduction technique.

October 2009

Jumping Rope for a Quick Workout

Jumping rope is a way to get fit in a workout almost anytime and anywhere. It is low budget ($10-$20) for starter rope and low time commitment. Jumping on carpet or on a absorption pad is best. A good pair of cross-training shoes work well. You can get a great workout in 15 minutes. It is high impact so it is important to choose a surface with a little give to jump on. You can give your arms and legs a great workout starting with with jumping 3-4 times a week for 15-20 minutes. As you build up your endurance, you can add some music to your workout to motivate you. You will need to pick out some music that has 120-125 beats per minute. Remember to warm-up before you start by walking, do some light stretches, or march in place. It is also a good idea to cool down and drink plenty of water.

September 2009

Have You Heard of Zija?

Maybe not. But you have heard of Red Bull, Rock Star Energy, Monster, etc. These are drinks that are supposed to give you energy and an extra edge when you need it . They are full of sugar despite the use of different words to hide it. But Zija comes from a plant called Moringa. It is found primarily in sub-tropic arid regions. It is overflowing with nutrients, antioxidants, and vital proteins. Moringa is possibly the most amazing botanical ever studied. Moringa is recognized throughout the world as an amazing source of nutrition by The National Geographic Society, The National Science Foundation, The United Nations World Food Program, and The National Institutes of Health.

Gram for gram, fresh Moringa leaves contain:
4 times the Calcium of Milk
4 time the Vitamin A of Carrots
2 times the Protein of Yogurt
3 times the Potassium of Bananas
7 times the Vitamin C of Oranges
The Zija beverage contains a proprietary blend of organically harvested Moringa leaf, fruit, and seed.

There are many natural benefits from Moringa also:
*Nourishes your body's immune system
*Promotes healthy circulation
*Supports normal blood glucose levels
*Natural anti-aging benefits
*Anti-Inflammatory support
*Heightens mental clarity
*Promotes healthy digestion
*Increases energy

Zija is formulated for bioavailability and easy absorption in the body. Just one serving of Zija per day provides you with vital antioxidants, minerals, omega oils and essential amino acids. Be smart and drink life in with the smart drink. For more information about this extraordinary drink and how to purchase it, contact us at Suspension Plus, Inc. We will be more than happy to order Zija for you or provide more information to you. And if you are interested, we can also invite you to programs to help you learn more about this amazing drink. Call us at 270-766-4454 or email us at bwillian@hotmail.com. Also you can visit our website for Zija at www.billywillian.myzija.com We start each day with a 5.5 ounce can of Zija and it has made a difference in bodies. You can not purchase it in a store. Watch this videos to learn more about Zija. Moringa-the Miracle Tree. Which drink would you rather have going into your body, one full of nutrients or one full of sugar and ingredients that may not have any nutritional benefit to you? You make the choice.

August 2009

Play It Safe With Food

Know how to prepare, handle and store food safely to keep you and your family safe:
* Clean hands, food-contact surfaces, fruits, and vegetables.
* Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing.
* Cook meat, poultry, and fish to safe internal temperatures to kill micro-organisms.
* Chill perishable foods promptly and thaw foods properly.

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July 2009

Some Sugar Packs Antioxidants

You've heard sugars called empty calories, but some actually contain disease-fighting compounds. Research in the Journal of the American Dietetic Association found that dark and blackstrap molasses contain the most antioxidants followed by honey, brown sugar and maple syrup. Refined sugar, corn syrup and agave nectar trail far behind. Keep these differences in mind when choosing your source of sugar, but don't count on molasses to get your antioxidants. Focus on fruits and veggies, which give you the biggest bang for every bite.

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May-June 2009

10 Healthful Foods for Cents a Serving

These nutritionist-recommended foods cost just cents per serving. Unless noted, a serving is 1/2 cup or one medium fruit.
Canned Pumpkin: is loaded with vitamins A and C as well as fiber. It also has anti-inflammatory properties.
Beets: are high in folate, potassium, fiber and vitamins A and C. Eat canned beets on salad or in a delicious borscht.
Spinach: is a nutrition powerhouse. Eat it on salads and sandwiches, in eggs and soups, or as a side dish. Uncooked, a serving is 1 cup.
Kiwi: has vitamins E and K, and it's packed with C.
Sweet Potatoes: are high in vitamins A and C, and they're a good cource of fiber. Avois boiling, it leaches out vitamins. Try baking or microwaving. Be sure to eat the skin.
Frozen berries: are full of antioxidants. Top yogurt or cereal with them, or use in smoothies or salads.
Canned tuna or salmon: is packed with protein, inexpensive and has good omega-3 fat. A serving is 3 ounces.
Oranges: are very high in vitamin C and potassium. Eat the pith, too, because it holds a lot of vitamins.
Yogurt: is calcium packed. Sometimes it's fortified with vitamins A and D and has probiotics to improve gut health. Eat plain or top with fruit.
Beans and other legumes: are high in fiber and a great source of protein.

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April 2009

The Scoop on Sugar

* 142 pounds of added sugars and sweetners the average American eats per year.
* 16 Calories in a teaspoon of sugar.
* 26 Number of different sweetners on the market, including artificial ones.
* 30 Teaspoon of added sugars and sweenteners the average American eats per day.

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March 2009

Stocking a Healthy Kitchen

Dr. Kathy Glazer, R.D. director of nutrition for the George Washington University Weight management Program shares her favorites for stocking a healthy kitchen.
Blueberries-Antioxidants help fight inflammation and lower bad LDL Cholesterol, blood fats and blood sugars.
Flaxseeds-Rich in ALA, a fatty acid that may help regulate blood pressure, blood fat and inflammation.
Legumes-Soluble fiber lowers cholesterol and can help improve insulin resistance.
Nuts-Packed with heart helpers, like omega-3 fatty acids, phyto-chemicals, potassium and vitamin E.
Oatmeal-A great source of soluble fiber and full of heart-friendly B vitamins.
Olive & Canola Oil-High in heart-smart monounsaturated fats; lower in saturated fat than other oils.
Grape Juice-Contains high levels of antioxidants that help protect the vascular system.
Salmon-Omega-3s help reduce triglycerides and bad cholesterol and make blood flow smoothly, lessening the chance of clotting.
Soy-Replace meat in your meal with soy-based foods, such as tofu, to help lower cholesterol.
Spinach-B vitamins and antioxidants fight heart disease; magnesium can help lower blood pressure.

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February 2009

Bent-Over Row

This exercise works all the major muscles of the upper back, as well as the biceps. Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forwar at the hips. ( If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or a barbell beneath the shoulders with hands about should-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)

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January 2009

Comfort Foods for Cold Weather

1. Oatmeal. First of all, oatmeal is a warm food. You can add lots of ingredients to it, or eat it plain, and the beta-glucan in the oatmeal may actually keep you healthier.
2. Chicken soup. The hot broth can help to thin nasal secretions and make it easier to breathe. Add some noodles or rice for carb comfort.
3. Vitamin C-containing foods. If peeling a grapefruit is too much work, but grapefruit sections in a jar, or have a glass of orange or grapefruit juice. Even baked potatoes are an excellent source of vitamin C, as well as tomato products, so sauce, salsa, or tomatoes can keep you healthier as well.

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