This time of the year has such a refreshing kind of energy. It's a time for reflection, new beginnings and hope. Whether you are trying to eat healthier, get more exercise, handle stress better, or just want to make room for more fun in your life, this is the time to have a plan and take action. I am focusing on fitness as it's important for everyone at all ages. My hope is to inspire and support you to have a successful fitness plan for 2016 and beyond. I hope the information and tips below are helpful to you and your loved ones.
We wish you a healthy new year!
A new year... a new you!
~ Testimonial: New Beginning ~
When I moved to Austin over 3 years ago, the city and its activities fit me. It was easy to be active and affordable to attend group classes. After 3 or 4 months of being very active daily and going gluten free, I found I was tired, was gaining weight and in general was just sluggish. That's when I knew I couldn't do it on my own. I needed guidance from a professional and I was lucky enough to find Elizabete Gomes (EG).
When I met EG, I was fed up. I didn't have 100 pounds to lose, I had 10, but I couldn't keep up my exercise and training due to low energy and achy joints. I had no idea how complex and how simple my needs really were. Even though cutting out gluten was a good start, what I didn't know was that my body was intolerant to other foods that were creating inflammation (something my body is very prone to) and without help to detoxify, my body was constantly battling something inside that it didn't want there. Complex and simple at the same time.
Today, I understand and appreciate so much more about food, nutrition and supplements, and what they can really do for the body - every day, short term and long term. I ran a half marathon while on a EG's detox program. Something all the books tell you isn't possible. I made record time. Knowledge is power and that's the biggest benefit of working with EG - it's not just "take this and feel better", or do this or don't do that, it's the knowledge base and information that are building blocks to real power and understanding. -Cheryl D. Austin Texas
Five R's to Maximize Fitness
Remove - Get rid of toxins in your body; they are an impediment to optimal health and even more so to fitness and exercise. All of us are exposed to toxins, everything from environmental pollution to additives and preservatives in foods, not to mention skin products and cleaning chemicals. They add up over time and cause low energy, inflammation and burden the immune system. We recommend doing a detox twice a year - ask us about the extremely effective and gentle program we offer.
Recharge - Get the right kind of fuel for exercise performance, endurance and recovery. New research shows that fat is a more reliable and longer lasting kind of fuel. You also need to strengthen your bones, ligaments and tendons with supplements that support the demands of an active life. Avoid loading up with carbs; they are a quick energy source and lead to drop in energy during exercise and fatigue afterwards. They can also deplete your body from needed nutrients and minerals.
Replenish - Adequate hydration before, during and after exercise is very important; make sure your water has minerals and electrolytes. Avoid drinks with sugar that are high in carbohydrates, like Gatorade.
Repair - Supporting your body to do the necessary repairs is fundamental if you want to avoid injuries, have long term physical health and improve fitness. This is an area where vitamins and supplements play an important role; for example, whey protein shakes or a specialized amino acid blend after exercise can shorten recovery time, assist connective tissue, help with muscle tone and minimize soreness. Another area that needs support is blood cells that deliver oxygen to muscle and heart tissue; blood building supplements will help to improve cardio capacity and performance. This is all to say that adequate supplements before and after exercise can assist with performance, recovery and also avoid soft tissue injuries and bone loss.
Recover - Besides adequate nutrition, vitamins and supplements, rest is the most important thing you can do to recover from exercise and improve your long term fitness. Studies show that resting/sleeping for about 9 hours per night encourages natural anti-inflammatory process in the body, assist in tissue repair, heal wear and tear, and prevent injuries. It is also very important to replenish the adrenals and avoid exercise burn out.
Four Obstacles to Fitness
Some of the topics above will be discussed in more depth in the Webinar on January 7 (info below).
Protein - Protein is essential for muscle strength and repair. Choose a variety of protein sources like beef, lamb, poultry, salmon, cod, and eggs.
Fat - Good quality fats will help you burn fat and give you endurance. Fat is the preferred fuel for the body and brain.
Vegetables - Make sure to have plenty of veggies rich in nutrients, vitamins, minerals, antioxidants, etc.
Smoothies - A great snack/meal! Include lots of veggies, a protein powder, and a dash of fat (like MCT oil) for optimal nutrient absorption. Choose low sugar fruit, like berries instead of bananas.
Soups - The possibilities are endless with soup. This is a great way to get protein, fat, and veggies all in one pot! Also great for the cold season!
Snacks for endurance - Protein shakes (preferably with whey protein) before exercise can help with energy and endurance, or after work out to help with recovery and repair. Some other great snack options are nuts, apple slices, SP protein bars, etc.
Supplements for Fitness Support
I'm very excited to have both the latest developed nutritional supplements and ancient and time tested herbal formulas that support fitness and vitality. Below are a few examples:
1. We now carry a new and revolutionary amino acid complex formula that supports muscle protein synthesis, muscle recovery after exercise, and muscle strength.
2. There is an amazing and simple herb that has been used in Ayurveda and Chinese medicine to enhance athletic performance and endurance, promote vitality and stamina, and support healthy libido in men and women.
3. We have an elegant and ancient Chinese herbal combination that combats chronic fatigue and mental & physical exhaustion, as well as enhancing strength, endurance, and athletic recovery.
Well Life Place
Extensive nutritional practice for a healthier society!
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Recipe of the Month
Slowcooker Beef Bone Stew
2 pounds stew meat bones (available at People's RX) or 1 pound stew meat
3 cloves garlic minced
2 tablespoons coconut oil
10 small boiler onions or 1 large onion chopped
3 carrots chopped
3 celery stalks chopped
3 parsnips chopped (optional)
green onions chopped (for garnish)
parsley chopped (for garnish)
salt and pepper to taste
Brown stew meat and bones in a skillet with coconut oil and garlic. Remove and place in slow cooker. Add water to fill the slow cooker 2 inches above meat and bones, add more as needed. Cook on low for 7-12 hours. 3 hours before serving, add onions, celery, carrots, (and parsnips if using). Serve with parsley and green onions for garnish. Leftover are also very good for lunches and a quick dinner.