Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"


1 Comment

9 day whole food hypoallergenic/detox diet… preparing for a change Part 1


Hello members and guest.

I will be writing about my personal experience of a 9 day hypoallergenic/detox diet and the preparation to do so. I also want to remind you that you have to set your self up to succeed at eating better and creating change. Having the right ingredients and knowing recipes to replace your old ones is important to your success and adhering to your new life style. I promise you will feel better by eating whole foods and avoiding allergen foods.

Preparing and planning.

The first step is to get smart about the task at hand. That means educate your self, I want all of you to buy this book The Whole Life Nutrition Cook Book @ http://www.wholelifenutrition.net . Make sure to peer through the first 5 chapters(36 pages) to get a grasp on the why and what of the diet. ( I have slightly modified this diet to be a 9 day instead of a 21 just to practice eating this type of diet. I am going to do the 21 day  whole food nutrition elimination diet in the Fall)

The next step is to restock your old food with new food that is not processed  has dairy, eggs, nuts,gluten, citrus,bananas, night shade family(potatoes), strawberry, pineapple, and kiwi. ( Later in the diet you can add back in some of the potential allergen foods as suggested on page 384 of The whole life nutrition cookbook.)

Restocking our food supply with the right ingredients to eat a non-hypoallergenic diet is the corner-stone to success in aiding your body in detox; that includes all fresh fruit except the listed above, steamed veggies, raw salads, avocado, yams, sweet potato, squash, lentils, adzuki beans, mung beans, quinoa, teff and brown rice. For a snack you can eat organic raw sunflower seeds, raw pumpkin seeds, dried figs,and currants. Remember that having the food on hand will make it easy and more convenient to prepare your food and stay satiated throughout your program/lifestyle change.

Now that you have the book you can follow along step by step. Go to page 51 of The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre. This part of the book has been quite helpful since I did not know what a whole food pantry really consisted of. With the books guidance in chapter 9 all of the guess-work  is taken out of the basics of what you need to restock a healthy whole food pantry.

After you restock your pantry the next question is what equipment do I need to prepare these food stuffs? Chapter 10 in The whole life nutrition cookbook takes you step by step with a list of all the necessary equipment to prepare quality whole food recipes. Most households already have a majority of this equipment already but, please take a minute and see if there is something your kitchen is missing, It will make your cooking experience better.

Well I looked in my cupboards/refrigerator and I took out all the food that I can no longer have and boy was that hard….perfectly good muffin mix and noodles that had bad ingredients, Jam, hot sauce :(…wow! I feel better to know that I can eat cleaner for my body and it taste good but, I am still like most Americans… we are accustomed to some staple ingredients in our culture; like cow milk, eggs, pre-mixed baking goods, pre-canned goods etc. ….it is all to easy to be influenced by what we have been taught, modern marketing and to go along with the norm of society. It is time to think for ourselves and take control of what type of food choices we make and to think about the impact on our earth we live on. Have you ever noticed that all of the whole foods are generally kept on the out side of the aisles where all of the crappy processed food is?

My cupboards and refrigerator  are bare and only have contents that I can consume on this hypoallergenic/detox diet. It seems like another world with all of these what seem to me exotic ingreidents….but really when I tried some of the recipes they where great! I made great food with these new ingredients and guess what?? My stomach and intestines feel wonderful and they did not have to deal with as much stuff from the unneeded toxins  my body was trying to process and purge from eating things that I am slightly allergic to and or have bad ingredients(unneeded fillers and preservatives).

I hope you can take  some thing from my experience and guidance on how to get started with this diet. Taking small steps to reach your health goals is the way to go. Starting with the 9 day detox may make your goal of learn how to eat better a reality. I really think education is the only way to make permanent life style change because People need to know why they are doing stuff like consuming bad food because of good marketing.

Here is Part 2 of the 9 day whole food hypoallergenic/detox diet. We will talk about the detox tea, green smoothies and give you sample menu to try and a few recipes that I have enjoyed!

Thank you for your time and energy…..Be well

Jaime Hernandez

Health and Exercise Prescriptions

http://www.healthandexerciseprescriptions.com

Click The Link Below To Subscribe.

Health and exercise prescription's Blog

Advertisements


1 Comment

A personal victory

I reached a milestone of sorts recently when I ran – without stopping – around the 2.6-mile trail at Lake Padden.

As I’ve mentioned on this blog before, I’m sort of a fair-weather runner and don’t devote my life to it. In fact, the last few years as I’ve been busy with my kids running really hasn’t been on my radar.

I started running again last summer before I started working with Jaime, and it took me all summer (admittedly running only about once a week) to get to the point where I could almost cover the distance without slowing to a walk.

This summer was different. After dealing with the frustration of an injured knee this spring, derailing my initial efforts to start running, I decided I was ready to start again earlier this month. My first time out was fairly successful, but as one of the first hot days of the summer, my body wasn’t acclimated to the heat and I ended up walking to fend off a stomach cramp. I also wasn’t prepared to tackle the hills on my route. All in all, though, it was a good run for my first time out to Padden in several months.

At the same time, I’ve been training on another trail near my house. It’s a shorter distance, 1.2 miles, and I usually go around twice. Like Padden, it has a couple of short hills that add challenge – along with dodging dogs and their people. This shorter run is where I’ve been building up my endurance with a run-walk conditioning program, as advised by Jaime.

I have been tackling Padden once a week, and training on the other trail once a week as well. Add to this my weekly personal training session with Jaime, another one or two days of resistance training a week, plus a day or two of yoga, and I’ve been working hard to get in shape.

It all paid off when my second week back at Padden I ran the entire 2.6 miles without stopping. Victory!

As I ran, I thought about my friend Stephanie, who’s also a client of Jaime’s. Last month she completed the Lake Padden triathlon – swimming, biking, then running. While people were telling her she should just take the last leg easy and walk, she was determined to run it. I knew that if Stephanie could run the trail after swimming and biking, there was no reason I couldn’t just run around it once. She served as great inspiration!

The next week I went back for my run, wondering if the last week had been a fluke. About two-thirds of the way around, I knew I could do it again. And I did.

It feels great to be running, and I really credit Jaime’s training with getting me functionally strong to accomplish my goals. Now I just have to convince myself I like running in the winter months as well.

Hilary, Client

Health & Exercise Prescriptions

http://www.healthybellingham.com/

Click The Link Below To Subscribe.

Health and exercise prescription's Blog


Leave a comment

Satiety….Why do I crave food…especially sweets…..


Our goal: Satiety or feeling satisfied with what we consume.

Satiety  is the key to reach or maintain your fat loss goals, your body and mind must have a sense of fullness and satisfaction from the foods and liquids consumed during the day. If you do not feel satiated from the amount and type of food that allows you to look the way you want, chances are you will not achieve your goal. Everyone has different metabolic needs when it comes to the amount of the different macro nutrients that we consume; Protein, Carbohydrates and fat. In modern society, it is a fact that few people live hungry…………. forever…. when food is accessible. We have changed what food means other than energy. We often times put a psychological element to our food decisions. I will try to explain a little about the physiological and psychological drive for food.

What is Satiety?

Satiety is the state of having sufficiency in appetite or thirst resulting in the elimination of the wanting to consume more food or fluids.

Why do I get hungry?

The following are two primary cues that tell the brain that the body is hungry and food and liquids should be consumed:

1. The brain receives a message from the body that it is hungry and nutrients need to be replaced (physiological)

2.Learned associations or habits with food and fluid ingestion (good or Bad) (psychological)

Physiological Internal cues to eat

1. Eat to survive

Humans are designed to consume food and fluid until the nutritional needs of tissues and organs are fulfilled. In other words , if this our only mechanism for satiety, our appetite would be satisfied immediately after we eat what we need, rather than what we want (most often driven by external cues). New borns are depletion-driven eaters and they only eat what they need and only when they need to because they have not learned food-related behaviors associated with habits.

Possible Solution

To maintain current body composition, the amount of food(energy) we consume has to be equal to the amount expended. If you are trying to lose body weight than you should eat enough to feel satiated or satisfied so that you do not get cravings. Making sure to balance your meals and snacks and eating whole foods well give you the most energy and nutrient packed food source that will satisfy your needs best.

2. Humans have an innate craving for sweetness

As children we tend to lean toward sweeter foods because of our natural instinct to think that sweet taste means energy and bitter is associated with toxins or poisons. Our food industry definitely uses this information to lure us to eat more even we are not hungry. I think our culture is a desert after dinner type where we are full but, still always have room for desert. I always tell clients if they want desert than they should only eat a portion…as to not deprive your self because you are human but, to understand as energy as well and should be handled as such…so maybe extra 15 minutes extra cardio.

Possible solution

Make sure to eat at least 3 meals and 2-3 snacks throughout your day; also be sure to balance your protein, carbohydrates and fats in each meal/snack. If you eat just one of the aforementioned macro nutrients and do not balance them in your meals and snacks then your body may get cravings. If you can not ignore your craving for sweets pick some sweet fruit.

3. Genetic predisposition

Their are three main category’s for human in terms of stature(Small build, Medium build, and large build). Ectomorphs are endurance skinny high metabolism, Mesomorphs have good muscle tone  broad shoulders and are normal body fat, Endomorphs are big boned with lots of muscle and have usually always had a higher body fat percentage than the ectomorph or mesomorph.  Each of these categories requires different amount of calories and different ratio of macro nutrients to satisfy their body. An Endomorph will always have to watch their diet and exercise or will become obese where the mesomorph and ectomorph have an easier time with their body fat.

Possible solution

Move more eat less if you are a endomorph. Most general healthy people should get at least 30 minutes of cardio a day. Go for a bike ride, or a quick walk/jog around the lake..if you have access to a pool or lake go for a swim. If you do 45 minutes a day 5x a week of cardio you will burn around 500-550 calories or a weekly total of 2,500 calories burned. Remember to lose one pound of body fat you have to burn 3,500 calories….you do the math!

psychological Learned eating cues or behaviors

1. Social or ritual eating

We often drink and eat when we are not really hungry. Think about all of the holidays where we indulge our selves in over consuming or the times where after dinner you went out for a couple of drinks or that big bowl of popcorn with butter after dinner. That is just a couple of examples of when we create situational eating instead of true hunger or need to be fulfilled.

Possible solution

Try to make good food choice number one but, if all else fails try to limit the amount of bad food that you consume just to be over consuming. Remember that extra energy that you put in your body will be stored as body fat. If you over eat by 100 calories a day for a month you will almost gain one pound of body fat….that is some thing to think about if your goal is to maintain your body fat.

2.The number one thing I hear is” I learned how to eat from my parents“…habits passed on can be unlearned and everyone has some sort of habitual consumption behavior. Also remember that you probably have not lived with your parents for many years so that is no longer a valid excuse.

Everyone develops their patterns of eating behaviors during youth and is generally passed on to you by your parents or peers; that will  affect your choices throughout your life. It is difficult to unlearn what you have learned but, is not impossible with carefull measure and understanding of  what your body needs you can make the changes you need to.

Possible solution

Incorporate gradual changes into your current way of eating. Eat foods you like within your adult calorie requirements which are usually less and less as we age. It also helps to log your food how you where feeling how much you ate and what time to get an accurate reflection of what you are consuming.

3. Food  and mood

Can a mood affect your appetite? From what I understand the happy chemicals are released when eating and can lead to eating out of comfort. If you are feeling like eating because you are in a funk or are just bored try to think of alternatives.

Possible solutions

If you are feeling funky and or depressed your body is craving happy chemicals so knowing alternatives that can create the same chemicals can help you to make better decisions about how to solve this common issue. I often times will just go for a 15-30 minute walk or bike ride to release some more Serotonin AKA the happy chemical or if I am just bored I will read or  paint to occupy my mind.

Well I hope you enjoyed this topic and if you need more help to understand how to best help your self with your food and feeling satiated please contact me.

Thank you for your time and energy….Be well

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.

http://www.healthandexerciseprescriptions.com

Click The Link Below To Subscribe.

Health and exercise prescription's Blog


Leave a comment

Hittin’ the gym

After working with Jaime twice a week since October, last month I started stepping out own my own a bit – working with Jaime once a week then heading to the gym once or twice a week to work out on my own.

Before Jaime let me fly solo, we went to the gym together to run through my program. I’ve been working to strengthen my quadriceps, in particular the VMO, which has been causing my knee trouble, so we paid special attention to working form and making sure the exercises were pain free.

Then it was time for me to hit the gym on my own.

Last month was crazy busy. I was out of town, then had relatives in town visiting me. Getting to the gym was a challenge. Getting to the gym without someone waiting for me to show up an appointed hour was a challenge. I don’t have the same accountability without a trainer waiting for me, so I have to be accountable to myself.

I used to work out on my own, and I was soon getting back into the groove. I remembered that I like it! And, having Jaime design my program takes the guesswork out of what I should do. With a warm-up on the bike, some stretches, my resistance training and a couple of ab exercises to finish up, I am in and out of the gym in about an hour.

Making time for weight training at the gym as well as fitting in my yoga and cardio workouts during the week is a challenge, but summer is a great motivator, as is the progress I’ve made since I started working with Jaime. I’m determined to use the summer to get out and get active and keep my dates with the gym. Summer is no time slack – see you at the gym!

Hilary, Client
Health & Exercise Prescriptions

Health and Exercise Prescriptions Inc. ©

http://www.healthybellingham.com/

CLICK ON THE LINK BELOW TO SUBSCRIBE.

Health and exercise prescription's Blog