You’ve been drinking and eating your way through the weekend, so what better way to start off the week than with a Detox Monday workout courtesy of CoreFit. On the docket for today is a killer ab routine I use on the toughest NFL players out there. They need the core power to maneuver up and down the ice quickly and power the puck to those game winning victory shots.
The way to banish stress may be a sip away. Green tea is rich in catechins, an antioxidant compound, and contains high levels of EGCG, a polyphenol that has been previously found to reduce levels of oxidizing compounds that contribute to physical and mental fatigue. Tohoku University (Japan) researchers analyzed data relating to tea consumption, psychological distress, and lifestyle factors collected on 42,093 Japanese men and women, ages 40 years and older. The team determined that those subjects who drank five cups of green tea daily reduced their levels of psychological distress by 20%.
A popular beverage worldwide, green tea may help to alleviate mental stress and may promote psychological well-being. To ensure maximum antioxidant potency, be sure your green tea leaves are fresh, and preferably — organically grown.
By Shayna Robinson, MSPT, PhD
There’s a new blood pressure trigger in town, folks.
Thought if you exercised and ate right you could prevent heart disease? Turns out research is piling up against more chemicals found in plastics. The latest study adds further credence to a growing concern that plastic chemicals not only throw off hormones and cause obesity but also cause oxidative stress internally on major organs within the body.
Researchers from New York University’s Langone Medical Center, the University of Washington, and the Penn State School of Medicine recently made a first-of-its kind connection between phthalates, a common chemical used to soften plastic, and higher blood pressure in children and teens. The study appeared in The Journal of Pediatrics.
Similarly, BPA has been shown to trigger abnormal heart rhythms.
9 Ways to Dodge Phthalates (DEHP):
The consumer market overflows with publications on nutrition, fitness and health. These are my two favorite publications representing resources covering a broad range of nutrition and health topics. They provide reliable, evidence based information in a timely manner to give you the most efficient way to practice healthy living.
Sports Nutrition: A Practice Manual for Professionals:
100 Questions and Answers About Sports Nutrition & Exercise:
Looking for a non-diet nutritional plan? Focusing solely on fat or calories often leads to yo-yo dieting–which as we all know, is not healthy. Aim to maintain your weight by reducing your meat intake and sticking to a healthy (TASTY!) vegetarian routine. I follow the 3 day dinner rule: meat every 3rd day for dinner. Repeat till the week is over and you’ll shed pounds fast.
Day 1: 6-80zSalmon with 12oz veggies
Day 2: All vegetarian meal
Day 3: 6-8oz Chicken breast with 12oz veggies
Reach for a fork over a knife and increase your health benefits by going veg for a week. I like this recipe from Wendy Solganik over at Forks Over Knives. It’s a website dedicated to healthy vegetarian eating.
Italian White Bean, Kale and Potato Stew
Serves 6
Ingredients
Sometimes getting healthy means making a major time investment at the gym or eating really healthy for a month straight. But sometimes you can make bigger broader strides by making small changes. I call this MicroWork. Check out my own personal set of MicroWork; 18 little opportunities a day to make a change.
Studies have shown changing small habits can help you achieve your goals faster. You should have a long term goal and small short term goals, with sets of habits you can change and check off. These ground rules have a lasting impact on your overall success in any future goals too.
| When | The Change | The Benefit |
| When you get out of bed | Stand up and stretch your hamstrings for 30 sec | 27% increase in flexibility in 6 weeks |
| Before you brush your teeth | Take a baby aspirin | 20% reduced risk of breast cancer in women who take one a day |
| At breakfast | Take a daily vitamin | 19% reduced risk of getting sick. When you take daily vitamins, you support your immune system |
| At the office | Walk to talk to your co-workers, instead of emailing | More than 1lb of weight lost per year by taking an extra 4-5k steps per day |
| With every meal | Drink ice water | 1lb lost every 8 weeks
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