Children learn how to eat from watching us adults.  We set the example.  We say "eat your veggies" but we must also show by example that this is important.  Vegetables, when prepared properly, and prepared minimally, are easy, delicious and very nutritious.  They are not boring at all and keep our diet varied and interesting so it's important to experiment and try new things (just like we tell our kids to taste something new!) and set the right example.

America is obese today.  Looking around, it's not shocking to see.  We are busy.  Food is sometimes the last thing we think about.  Our grandparents planned their days around what they were going to make for each meal.  Our paleo ancestors worked all day for what would be eaten next.  Now we want something and we want it now.  Looking for the fast way to stop our stomach pangs, we grab the first prepared food that resembles something with remnants of nutrition.  We gain weight between the stress of live, our jobs, munching to stay awake or feel better, eating the wrong foods and sitting all day.  Then we look for a fast answer to get thin. 

As a nation, each of us, we need to prioritize eating.  We need to give it the respect it deserves.  We need to appreciate the flavor of real food.  We need to make a meal to share time and nourishment with friends and family.  We need to look backward to move forward.

Our ancestors, even our grandparents, were healthier than us.  High fructose corn syrup wasn't around until the 70s.  Chemically laden convenience foods were virtually nonexistent.  Fast food restaurants were just beginning.  Artificial sweeteners were not prevalent.  Now it's hard just to find foods without HFCS, chemicals, preservatives and artificial sweeteners.  And to search for these things takes even more time - and that's something we don't have! 

The irony of artificial sweeteners is that they cause the very problem they say they can correct - weight gain - as well as offering a host of other illness.  It's clear, processed foods and fast foods have little nutritional value and will not keep us at our top health or best weight.  So why don't we get the clue and eat right?  We know that cooked and raw fruits and vegetables are important, so why don't we eat them?  We have every excuse in the book but when it is all said and done, that's all it is, an excuse.  We must make the way to put food as a priority in our daily lives.  Ask a cancer survivor or anyone who has healed from food.  Food is powerful and should be given the due respect and appreciation that it deserves.  Food can make us sick; food can keep us well; food can make us healthy.

Extra weight can be tough on our bodies.  Overweight people have a 60% greater likelihood of joint pain because of the added weight on our frames and stress on our joints.  This can lead to pain as we get older and damage to cartilage and joints.  Chances for stroke and heart disease increase as we open our belt buckles up a notch.  Waist size (women should be less than 35 inches; men less than 40 inches) can determine abdominal fat and this is a good indicator of future heart disease.  Added weight decreases health and longevity.

It's a simple equation.  We must expend more calories than we consume in order to lose weight.  Muscles burn more calories.  Sitting more than 6 hours each day can increase one's chance of becoming overweight or even obese, according to RealAge.  Walking, biking, moving,  getting up from our desks and stretching, parking in the furthest spot, are all small steps we can take to improve our health.

Latest studies indicate it to be a bit more complicated.  It's not just the calories we consume but what those calories include.  Omega 3s actually can help the body shed pounds.  And eating organic also has an impact as we lessen the toxic buildup that impairs our body from functioning properly.

Weight training can reverse the aging process.  Muscles help regulate sodium and insulin levels in our bodies.  Weight training builds insulin sensitivity (a good thing! We need less insulin if we are sensitive to it, and we want less insulin released in our body so we don't become diabetic.) to that muscle.  Weight training has many benefits and should be a part of our routine.  It doesn't have to be very difficult or take a long time.  Most people do three reps with heavy weights, but recent research indicates that even one set of 4-11 slow repetitions with proper weight (lifting to muscle failure) in proper form can build muscle.  Weight training just 10-20 minutes for 3 times a week can make a huge difference in overall healthy and longevity.

Since the 1950s there have been studies showing that eating less calories and eating good calories (good nutrition = good calories) (CRON = Caloric Restriction with Optimal Nutrition; CRAN = Calorie Restriction with Adequate Nutrition), can increase life expectancy by 30%!  Maintaining our ideal weight range can add up to 6 years to each of our lives!  And healthier years at that!

Low triglycerides +  low sugar + low insulin = longer life!

Calculate Your Body Mass Index - maintaining the right body to mass index can make us up to 6 years younger!

Weight and health go hand in hand.  Maintaining an ideal weight and increasing longevity are based upon:

1.  exercise - 10%

2.  eating - 90%

a. drinking water

b. eating fruits and vegetables

c. not eating certain things

d. eating lean proteins including fish, seeds and nuts, and good healthful foods

Exercise, even though only 10% of the equation, is vitally important for healthy, long life, a strong body, and a sharp mind.  Exercise also helps ward off depression and helps our body reduce our blood pressure back to normal after times of stress.  Physical activity was a normal part of our every day survival back in the day.  We didn't have to lift weights or run because we did that to get our food, build shelter, and simply live.  Today we have lives where food is brought to us in convenient packages, we have television to keep us entertained, we can sit behind a computer for hours and never move.  Therefore to maintain our health and weight, we must exercise. 

Exercise can shed pounds from our bodies and years from our looks; exercise can make us up to 9 years younger!  Yoga, walking, lifting weights, biking, rebounding, group classes, swimming, training, running - there are so many options so there is no way to get bored.  Afternoon seems to be best since our lung function peaks, but mornings are also a good time.  The key is to fit in 30 minutes (that gets the heart pumping and brings on a sweat) just 3 times each week.  But there are plenty of excuses not to exercise.  A trainer can help jump start your routine. A trainer can help motivate us to exercise, help us maximize our exercise routine, explain how to exercise correctly, and offer advice on diet and nutrition suited to each of our particular needs. 

Exercise is a great way to push out the frustrations of the day and leave them there instead of taking them home or to bed with you.  Reducing stress is critical for a good healthful life.  We must learn how to breathe and relax and reduce our daily as well as our periodic high stress.  Yoga and breathing exercises, as well as exercise where we sweat helps control stress and keep us in balance.

An exercise buddy is a great way to help keep motivated and uplift spirits.  Friends and family are critical for good physical health since that is impacted by our emotional health.  With today's computer living and online friends, it's easy to avoid.  We must make an effort to get together with friends and support one another.  Attitude, optimism and having friends to share good and bad, these are all important to our health and well-being.  According to Real Age, having a positive attitude and good emotional health can make us up to 16 years younger! 

Being spiritual and realizing our place, our important place, in the world helps foster good emotional health and connection to the planet.  Taking time in the outdoors with nature and getting sunshine is something that should be a regular part of our healthy lives. 

Sleep is also important.  Insomnia may be an indication of an underlying illness.  Sleep and obesity are linked closely; sleep apnea is more common with people who are obese.  Too little sleep disrupts metabolism and hormone levels making it difficult for the body to process glucose (sugar).  Sleep deprivation also increases appetite (remember pulling all-nighters in college with something to munch close by and coffee or soda?  Fatigue is confused with hunger!)  Lack of sleep causes leptin (controls appetite, regulates body weight and metabolism) to decrease and ghrelin (stimulates appetite) to increase.  Future body weight and health can also be affected negatively by lack of sleep today.  Sleep is an important part of health and weight management long term.  A snack before bedtime that contains tryptophan (bananas, chicken, turkey, nuts, dairy, eggs, tuna) can aid in a more restful night.  Get the right amount of sleep, based upon age and activity level.

Diet is 90% of the equation.  Eating a good mix of colorful fruits and vegetables (5-9 a day) can make us 4-5 years younger.  A healthful diet helps ward off disease and keep our bodies and minds strong.  A personal chef can help us eat healthier and more deliciously.  A nutritionist can evaluate our current diet and lifestyle and help work out an eating plan that is best for our individual needs based upon a variety of factors and tests.

Nutrition and a healthy lifestyle go hand in hand.  Maintaining our optimal weight range (or a bit underweight) by eating whole raw fruits and vegetables as well as cooked vegetables, getting adequate protein (we don't need much but we do need the right amount), drinking the right amount of water, exercising at least three times each week, sleeping soundly, reducing stress, having friends and fun, and avoiding toxins in our daily life as much as possible will reward us with a longer, happier, and healthier life!

Don't procrastinate.  We owe it to ourselves.  We owe it to our loved ones.  We owe it to the world because we each have an impact; we each make a difference; each of us has something important, something more to offer our world and loved ones and we can only do it when we are truly living and healthy - when we are truly fit and important to ourselves!  We give to others but we can never give completely until we are giving to ourselves by prioritizing our own good health.  Nothing is more important.  Today we are living - let's make it count.  To Life!

• National Heart, Lung and Blood Institute
• Healthy Eating 101
• Sleep
• From Washtub to Washboard in 5 easy Steps, Mercola
• SuperSlow® workout
• Are Exercise & Diet Equally Important?, Mercola
• Body Fueling
• Rebounding
• Weight, Diabetes & Nutrition, Science: Foods that Heal, Well Being Journal
• Bouncing for Health - Rebound and Reverse Heart Disease, Well Being Journal
• Everday Weightlifters, Single Set of Reps Works Well, Mercola
• Aerobic Exercise Log, Mercola
• Exercise to Improve Your Body and Brain, Mercola
• Primal Force, Dr. Sears
• Take Your Metabolic Typing Test Now
• Health Cure, Dr. Sears
• Exercise + Omega 3s = Perfect Weight Loss Pair, Vital Choice
• Slimming Systems, Dr. Paula Baillie-Hamilton
• Chemicals Make You Fat - The Medical Evidence: Eliminate Chemical Calories, organic & natural living the life tree

Nutritionists:

• Elizabeth Trattner, A.P. is a Florida and National Board Certified Doctor of Chinese Medicine and Acupuncture.  Elizabeth specializes in women’s health and weight management.  Located at 1090 Kane Concourse Suite 203, in Bay Harbor Island.  She can be reached at 305-682-9358 or via e-mail:  elizabeth@trattner.net
• Andrea Larsen, L.N.C. is a licensed nutritionist, and creator of Ultimate Nutrition & Health, a center of synergistic healing modalities performed by highly skilled and experienced practitioners to offer you the ultimate in Alternative and Complimentary Health Care.  Located at 2240 N.E. 123^rd Street, North Miami, FL, 33181.  She can be reached at (305) 895-5533.
• Janis Roszler is a registered dietician, certified diabetes educator, insulin pump trainer, author and radio host.  Visit her web site to learn more.
• The Holistic Health Studio was created by Dr. Ester Ben-Zion, a graduate of the Institute of Integrative Nutrition and certified Holistic Health Counselor.  This is the place to go to alleviate fatigue and aches, have more energy, and learn to really live.  Call 305-861-9383 or email drbenzion@holistichealthstudio.com for an appointment.
• Stacey Weckstein offers a new approach to nutrition and wellbeing as a Holistic Health Counselor and will work with you to create a transitional plan that incorporates old favorites with nutrient-dense foods.  One conversation could change your life.  Visit her at Radiant Mind and Body or 954-288-9345.

Personal Chefs:

• Dinner Thyme with Staci was created when Staci Smith became passionate about health and wellness after becoming a mother to two delightful little girls.  She cooked and offered healthy cooking classes for friends, focusing on the importance of organics and using the freshest possible ingredients.  Dinner Thyme with Staci will create delicious and healthful home-cooked meals for you.  Staci, who is currently working on her Bachelors for Holistic Nutrition, works in Boca Raton and can be reached at 954-856-5033 and StaciSmith7@yahoo.com.  www.DinnerThymeWithStaci.com
• Personal Chef and Caterer Carissa can be reached via email carissa@personalchef.com or visit her site linked from her name.  She is an award winner chef (Outstanding Culinary Achievement 2005 among others) who specializes in ORGANIC menus with a slant toward Ayurvedic Nutrition.  Chef Carissa is working towards a happier and healthier you!
• Bon Appetite Personal Chef Diana Santa Maria can be reached at 305-335-6084 or diana@bonappetitepcs.com or visit her site linked from her name.
• Bonnie Kawaguchi is a private chef who specializes in Macrobiotic, Vegan, and Transitional Diets.  Weekly, Two or Three times per week, or hourly.  She is also available for consultation and has 25 years of experience.  You can reach her at 954-924-1999 in Broward or 305-469-5855 in Dade or via email:  kawabon@bellsouth.net

• VeggieMunn, Food for Life! - RAW VEGAN MEALS DELIVERY SERVICE
  Don't have the time, equipment or inspiration to make your own raw vegan meals?  Let me help you.  I want to share my organic raw vegan meals with you.   I also make delicious desserts and cakes for any occasion. For more information, visit me on the web
  http://www.veggiemunn.com or send me an e-mail to mariela@veggiemunn.com

• Peter Cervoni is a wonderful private chef for vegan and raw living foods and can be reached at  954-922-9287 or sonicwatermelon@bellsouth.net

Trainers:

• Ximena Gonzalez, NSCA-CPT in Aventura can be reached at 305-937-2444 or via email by clicking on her name here.  She is a CHEK practitioner who will help guide you on proper nutrition based upon your needs and a personalized exercise plan.  She has extensive experience with helping Vegans, Vegetarians, people who keep Kosher, and Raw Foodists maximize nutrition and Ximena specializes in Metabolic Typing.  She is easy to work with and very informative and supportive. Email her here:  Ximena Gonzalez  *****Ximena Gonzalez has started a new group session!  Link here for more info. *****

• Located in Key Largo, FL, Pilates In Paradise offers classes and private sessions from the beginner to the advanced to sculpt, shape and strengthen your body.  Christi Allen is a CHEK Certified Lifestyle Coach and a Certified Pilates Instructor level 5 through world renowned Romana's Pilates.  Christi's enthusiasm is contagious and she will guide you on a your way to good health through nutrition and exercise.  Contact Pilates In Paradise at 305-453-0801 or email pilates_paradise@bellsouth.net

• Elite Health & Performance, Donald L. Raimon in Miami Beach is a CHEK practitioner who performs detailed client evaluations and personalizes each service to your personalized needs and goals.
• Dan Hellman of Health & Fitness is a certified CHEK Coach and Practitioner.  He is more than a Personal Trainer, he is a Certified Corrective Exercise Kinesiologist trained to help people with complex health and fitness issues.  He is a certified Nutrition and Lifestyle Coach who provides expert evaluation of your nutritional and physical needs to keep you healthy and fit.  He has an M.S. in Physical Therapy.  His Six Foundational Principles to achieve optimal health are: Thoughts, Mind and Spirit; Exercise; Nutrition; Breathing; Hydration; and Sleep.  Health & Fitness is Located in Fort Lauderdale, 954-803-0545.
• Sunita Bhatia cane help you with www.wellnesshideaways.blogspot.com
• Terrence Thomas with Expert Fitness Solutions is a CHECK practitioner who helps you maximize your health with sound personalized nutritional advice, helping you maintain a good mental outlook, and offering a personalized exercise plan based upon Biomechanical Analysis and a Musculoskeletal Evaluation.  His service is based upon Fitness Consulting, Sports Performance, Corrective Exercise and High Performance Kinesiology.  He can be reached at tt@expertfitnesssolutions.com or 305-770-0962.
• Door to Door Fitness, Marty
• Cooking Classes
  
• Shin is a “zen-cozy” setting, designed to bring health and wellness in a healing, and nurturing environment. Shin’s owner, Chiropractor Dr. Wendy Gallego feels “we should not be perceived as separately functioning parts but rather as a complex structure of interdependent systems in which one is no less or no more important than the next”.  Shin was established to be able to provide this type of care and very uniquely combines the necessary tools to achieve this goal in one convenient location.  Respected, sought after doctors, healers, consultants and martial arts teachers work together to bring balance and connectivity to patients and clients lives. Choose to experience one or many services - chiropractic, decompression therapy for low back pain, acupuncture, xrays, nutritional counseling, massage, physical re-conditioning, presentations, tai chi, belly dancing for health and others. A place for health and healing, Shin benefits those who need treatment for illness, those seeking peak performance and those who wish to improve or maintain health and vitality. A busy executive in need of personal growth and rejuvenation, an athlete toning more than just muscles, a family wanting to grow together, and those who wish to improve their health relative to a specific problem or as a whole - the patients and clients at Shin are as varied as the available services. Located in the heart of Miami’s booming "midtown" area, Shin is accessible to everyone. Call 305-571-9090 . www.shinwellness.com 4500 Biscayne Blvd #202 Miami FL 33137

How to Eat, Move and Be Healthy!
Paul Chek

 

The CHEK Institute is miraculous!