Healthy Living Sac FtMThe holistic health project of the Sacramento FtM community
Archive #2: April 25th, 2009 April 26, 2009
 It was a beautiful April day for hiking at William B. Pond Rec Area for our second meeting. We'll be back here next weekend for the American River Parkway Half Marathon fundraiser. |
Topics:
- Pre- and post-workout foods
- Detox and cleansing programs
- Core exercises for better form and balance
Pre- and Post-Workout Foods:
Pre-Workout Foods:- Nothing - especially first thing in the morning
- Fruit - including sweet fruit, dates and bananas
- EFAs (Essential Fatty Acids) - seeds, flax oil, coconut oil;
Link to EFA Oil Blend by PRL - Caffeine
- NO PROTEIN before working out - you won't have as much energy
Post-Workout Foods:
- Simple carbs and sweet fruit - to replace glycogen in muscles
- High-protein foods - nuts, hemp seeds, coconut, sprouts, leafy greens, whey, protein bars or drinks, dairy, eggs, meat
- Wheatgrass or green powders - Links to VitaMineral Green and Greens Mix by PRL
Detox and Cleansing Programs:
Theories:- TOXINS IN + METABOLIC WASTE < DETOX OUT
- Your body has to process everything you eat, as well as the beauty products you use and toxins from your environment (both within and outside your home). In addition, your body has normal metabolic waste to remove daily. The better your body is able to process and remove this combined toxic burden, the healthier and more energized you'll feel.
- Eating a lighter diet and using organic and biodegradable beauty products and household cleaners are great ways to reduce your body's toxic burden. You'll feel better because your body will be able to process all the toxins and waste it needs to, and still have energy left over.
- Your body removes waste in three ways: through the lungs, the skin and the colon. Furthermore, the toxin processors in your body include the liver, kidneys and lymph system.
- Lungs - deep breathing, exercise, getting fresh air
- Skin - sweating, exercise, skin brushing, clay/mud packs
- Colon - daily fiber, enemas or a cleansing program;
Links to Schulze and Arise & Shine - Liver/Kidneys - sour juices (lemon, cranberry, etc.), detox teas
- Lymph - bouncing, jumping rope, trampoline, electrical stimulation
- General Detox - raw foods and juices, wheatgrass;
Link to Master Cleanser
Core Exercise:
Core exercises help strengthen your Transverse Abdominis (TVA) muscle, which encircles your midsection, as well as other core muscles in your abs, thighs, back and pelvis. Strengthening these muscles improves your balance, strengthens your diaphragm (for easier breathing), and takes pressure off your lower back.Benefits of Core Exercise:
- Better balance
- Alleviate back pain
- Improved form while lifting weights
- Decreased chance of injury
- Increased flexibility
- Greater overall strength
- Feel and look stronger
- Breathe easier
View a slide show of core exercises from the Mayo Clinic.
Core exercises and lifting weights:
- Before lifting weights, do these two exercises to improve your form and prevent injury: First, lie on your side with your forearm on the floor to prop you up. Keep your body straight and suspended off the floor, for up to 45 seconds on each side. Then, lying face down, prop yourself up on your elbows, keeping your body suspended and rigid. Spread your legs to shoulder-width apart. Extend each arm out diagonally in front of you (at 2:00 and 10:00 if you were facing a clock) and hold for 2 seconds, alternating arms. Do 12 reps with each arm, if possible.
- While lifting weights, exercise your core by doing exercises while supporting your own weight on your feet (not sitting on a bench), or while balancing on an exercise ball.
- To work your core while getting your heart rate up, you'll need to create a circuit of about six to nine core exercises that involve quick, repetitive movements. Perform three sets of three different exercises, in a row, without stopping. Do the same with a second and third set of three exercises.
- Common cardio-core exercises include jumping jacks, squat thrusts, lunges, push-ups, sit-ups and leg raises. For more exercises, see the links above.
bravenet.com