Clean Eating: Getting Processed Ingredients Out of Your Diet

Posted on May 3, 2012 by Jill & Renee

You may have heard a lot about clean eating and wonder just what that means. Would you be surprised to learn t there really aren’t any fitness goals you can achieve without it? The simple truth is you just cannot get healthy without eating healthy. You can exercise 6 hours a day but the reality is that if you make a local drive-thru run afterwards, you’re not getting anywhere fast.

Just ask Original Kettlebell Mom, Renee, and she will tell you that nutrition accounts for 80-90% of body composition! What you eat is the big ticket to good health. If you eat garbage, your body will show it. If you eat whole, healthy and fresh foods, your body, skin and soul will glow with health that gives you endless energy.

 
Clean eating is about literally detoxing your diet. Refined, processed foods with chemical sweeteners, preservatives and additives are a recipe for a health disaster: causing cancer, diabetes, obesity, and heart disease, just to name a few. Removing the chemicals from your diet and your bodies is not just another weight loss tip: it’s a means of improving your overall, long-term health. First, make sure you are reading those nutrition labels as processed ingredients may be lurking under products touting themselves as “natural”.

Shop instead at your local farmer’s market and always make sure to look for USDA Organic on food labels. Choosing organic foods means you are cutting out potentially harmful pesticides and genetically modified foods from your diet (another component to clean eating). Buy more unprocessed food ingredients and make your own meals rather than buying ready-to-eat, processed foods, which are almost universally formulated with disease-promoting ingredients.

When reading ingredients labels, a good rule of thumb is: If you can’t pronounce it, you shouldn’t ingest it. (Put the package down and walk away slowly!)

Here’s a trick food companies frequently used to pack more sugar into their products without making sugar look like the first ingredient. Ingredient labels must list the most prominent ingredients first, and some consumers might freak out of they saw a box of cereal that said, “Sugar, whole grain wheat, corn” and so on. Instead, the company uses 3 or 4 different forms of sugar to distribute them farther down the label, like this:

“Whole grain wheat, sugar, corn syrup, corn syrup solids…”

This way, the first ingredients looks like “whole grain wheat” when, in reality, the cereal might be over fifty percent sugars!
Here are some other ingredients you should be on the lookout for:

Acrylamides – Toxic, cancer-causing chemicals formed in foods when carbohydrates are exposed to high heat (baking, frying, and grilling). They’re present in everything from bread crusts to snack chips, and because they aren’t intentional ingredients, acrylamides do NOT have to be listed on labels.

 

Aspartame – Chemical sweetener that causes neurological disorders, seizures, blurred vision and migraine headaches. (http://www.naturalnews.com/030918_aspartame_GM_bacteria.html)

 

Autolyzed Proteins – Highly processed form of protein containing free glutamate and used to mimic the taste-enhancer chemical MSG.

 

BPA (Bisphenol-A) – A hormone mimicking chemical found in nearly all food packaging plastics. Active in just parts per billion, BPA promotes cancer, infertility and hormone disorders. It also “feminizes” males, promoting male breast growth and hormone disruption (http://www.naturalnews.com/032860_BPA_feminization.html).

 

Casein – Milk proteins. Hilariously, this is widely used in “soy cheese” products that claim to be alternatives to cow’s milk. Nearly all of them are made with cow’s milk proteins.

 

Corn Syrup – Just another name for High Fructose Corn Syrup (see below). Frequently used in infant formula products (http://www.naturalnews.com/029863_Similac_infant_formula.html).

 

Food Colors – FD&C Red #40, for example, is linked to behavioral disorders in children. Nearly all artificial food colors are derived from petroleum, and many are contaminated with aluminum.

 

Genetically Modified Ingredients – Not currently listed on the label because the GMO industry (Monsanto and DuPont) absolutely does not want people to know which foods contain GMOs. Nearly all conventionally grown corn, soy and cotton are GMOs. They’re linked to severe infertility problems and may even cause the bacteria in your body to produce and release a pesticide in your own gut. If you’re not eating organic corn, you’re definitely eating GMO corn. (http://www.naturalnews.com/026426_GMO_food_GMOs.html)

 

High Fructose Corn Syrup – A highly processed liquid sugar extracted with the chemical solvent glutaraldehyde and frequently contaminated with mercury (http://www.naturalnews.com/032948_high_fructose_corn_syrup_glutaralde…). It’s also linked to diabetes, obesity and mood disorders. Used in thousands of grocery items, including things you wouldn’t suspect like pizza sauce and salad dressings.

 

Homogenized Milk – The fats in the milk are artificially modified to change them into smaller molecules that stay in suspension in the milk liquid (so the milk fat doesn’t separate) (http://www.naturalnews.com/022967_milk_pasteurization_dairy.html). While it makes milk look better on the shelf, it’s also blamed for promoting heart disease and may contribute to milk allergies. Raw milk is healthier, which is why the government has outlawed it (http://www.naturalnews.com/029322_raw_milk_Amish.html).

 

Hydrochloride – When you see anything hydrochloride, such as Pyridoxine Hydrochloride or Thiamin Hydrochloride, those are chemical forms of B vitamins that companies add to their products to be able to claim higher RDA values of vitamins. But these are synthetic, chemical forms of vitamins, not real vitamins from foods or plants. Nutritionally, they are near-useless and may actually be bad for you. Also watch out for niacinamide and cyanocobalamin (synthetic vitamin B-12). (http://www.naturalnews.com/032766_cyanocobalamin_vitamin_B-12.html)

 

Hydrolyzed Vegetable Protein – A highly processed form of (usually) soy protein that’s processed to bring out the free glutamate (MSG). Use as a taste enhancer.

 

Partially Hydrogenated Oils – Oils that are modified using a chemical catalyst to make them stable at room temperature. This creates trans fatty acids and greatly increases the risk of blocked arteries (http://www.naturalnews.com/027445_fat_fats_trans.html). It also promotes what I call “sludge blood,” which is thick, viscous blood that’s hard to pump. This is usually diagnosed by doctors as “high blood pressure” and (stupidly) treated with blood-thinning medications that are technically the same chemicals as rat poison (warfarin) (http://www.naturalnews.com/023149_drug_drugs_pharmas.html).

 

Phosphoric Acid – The acid used in sodas to dissolve the carbon dioxide and add to the overall fizzy-ness of the soda. Phosphoric acid will eat steel nails. It’s also used by stone masons to etch rocks. The military uses it to clean the rust off battleships. In absolutely destroys tooth enamel (http://www.naturalnews.com/021774.html). Search Google Images for “Mountain Dew Mouth” to see photos of teeth rotted out by phosphoric acid: http://www.google.com/search?q=mountain+dew+mouth&hl=en&prmd=ivns&tbm…

 

Propylene Glycol – A liquid used in the automotive industry to winterize RVs. It’s also used to make the fake blueberries you see in blueberry muffins, bagels and breads. (Combined with artificial colors and corn syrup.) See shocking “Fake Blueberries” video at: http://www.naturalnews.tv/v.asp?v=7EC06D27B1A945BE85E7DA8483025962

 

Sodium (Salt) – The processed white salt lacking in trace minerals. In the holistic nutrition industry, we call it “death salt” because it promotes disease and death. Real salt, on the other hand, such as “dirty” sea salt or pink Himalayan salt, is loaded with the trace minerals that prevent disease, such as selenium (cancer), chromium (diabetes) and zinc (infectious disease). Much like with bread and sugar, white salt is terrible for your health. And don’t be fooled by claims of “sea salt” in grocery stores. All salt came from the sea if you go far back enough in geologic time, so they can slap the “sea salt” claim on ANY salt!

 

Sodium Nitrite – A cancer-causing red coloring chemical added to bacon, hot dogs, sausage, beef jerky, ham, lunch meats, pepperoni and nearly all processed meats. Strongly linked to brain tumors, pancreatic cancers and colon cancers (http://www.naturalnews.com/007024.html). The USDA once tried to ban it from the food supply but was out-maneuvered by the meat industry, which now dominates USDA regulations. Sodium nitrite is a complete poison used to make meats look fresh. Countless children die of cancer each year from sodium nitrite-induced cancers.

 

Soy Protein – The No. 1 protein source used in “protein bars,” including many bars widely consumed by bodybuilders. Soy protein is the “junk protein” of the food industry. It’s made from genetically modified soybeans (often grown in China) and then subjected to hexane, a chemical solvent (http://www.naturalnews.com/026303_soy_protein_hexane.html) that can literally explode.

 

Sucralose – An artificial chemical sweetener sold as Splenda. The sucralose molecule contains a chlorine atom. Researchers have repeatedly found that artificial sweeteners make people fat by actually promoting weight gain (http://www.naturalnews.com/024543_health_Splenda_weight.html).

 

Sugar – The bleached, nutritionally-deficient byproduct of cane processing. During sugar cane processing, nearly all the minerals and vitamins end up in the blackstrap molasses that’s usually fed to farm animals. (Blackstrap molasses is actually the “good” part of sugar cane juice.) Molasses is often fed to farm animals because every rancher knows that farm animals need good nutrition to stay alive. Amazingly, conventional doctors don’t yet realize this about humans, and they continue to claim that eating sugar is perfectly fine for you. Sugar promotes diabetes, obesity, mood disorders and nutritional deficiencies.

 

Textured Vegetable Protein – Usually made of soy protein which is extracted from genetically modified soybeans and then processed using hexane, an explosive chemical solvent (see Soy Protein, above). Widely used in vegetarian foods such as “veggie burgers” (most of which also contain MSG or Yeast Extract, by the way).

 

Yeast Extract – Hidden form of MSG that contains free glutamate and is used in many “natural” food products to claim “No MSG!” Yeast extract contains up to 14% free glutamate. You’ll find it in thousands of grocery store products, from soups to snack chips. I even once spotted it used on fresh meat!

 

SOURCE: http://www.naturalnews.com/033162_food_ingredients_chemicals.html

 

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Spring Clean Your Workout Routine

Posted on March 21, 2012 by Jill & Renee

12 weeks til Memorial Day, Ladies! The countdown to summer has begun! It may seem you’re barely putting away that heavy winter coat for spring jackets but make no mistake, the time to start thinking about wearing shorts, tanks and bikinis is soon approaching. Springtime is an excellent time to wipe the cobwebs and dust out of your house and your kettlebell workout!

So what’s a gal to do to clean her routine?

Ditch: Old sneakers
Instead: Invest in a new pair of kicks, because worn-out soles are a quick path to injury. Write the purchase date on the tongue or side of your shoes and let your weekly mileage be your guide. If you walk or run 10 miles per week, replace your shoes every 12 months; 15 miles, every 8 months; 20 miles, every 6 months; 30 miles, every 4 months. Make sure to have bare feet, flat sneakers (like Converse All Stars) or Fibram Fingers while doing your kettlebell routine. A natural arch is crucial to safe kettlebell movements.

Ditch: Lightweight Kettlebells
Instead: Use heavier weights that challenge you, says Tim Davis, director of personal training at Peak Performance in New York. Your body has an amazing ability to adapt quickly, so if you don’t regularly increase the weight you’re lifting, you’ll eventually plateau. Lift as much as you can, as long as it isn’t painful and you feel in control throughout the move.

Ditch: Sipping only when thirsty
Instead: Drink 4 to 6 ounces of water for every 15 minutes of exercise. Sweating away even a tiny portion of your body weight can doom your workout by making your heart beat faster and causing you to feel weak and tired.

Ditch: The idea that more is better
Instead: Focus on the quality, not length, of your workout. Just 20 minutes 3x a week of your kettlebell workout provides you with strength AND cardio training. In 12 weeks when summer starts you’ll notice increased muscle tone and endurance as well as improved mobility. A strong Mom is a healthy Mom!

Ditch: Your lack of motivation
Instead: Change things up! If you’re an early bird, take advantage of the extra hours of daylight to get active in the evening. If you’re a night owl, challenge yourself to get up an hour earlier to get your workout done before work.

Ditch: Your junk food
Instead: Re-evaluate what you’re currently eating.  Start by simply keeping a food journal and writing down what you’re eating each day. It’ll get you thinking about what you’re putting in your mouth and show you where you need to make changes. One of the best things you can do for weight issues, longevity and overall health is to simply examine your current food choices and start switching to better ones.

These are just a few basic ideas to implement in your countdown to summer. At Kettlebell Moms, we have provided you with all the tools you need to start making a difference today! What are you waiting for? Let’s get going on that summer body!

 

 

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Five Ways to Get Back into the Swing of Your Healthy Habits

Posted on February 29, 2012 by Jill & Renee

So you started out 2012 motivated to get healthy and get fit. Then you were so sad that Tom Brady lost the Super Bowl that you rewarded yourself by indulging in nachos, hot wings, pizza, fried chicken, 7 layer bean dip and finished it off with a  64oz Bud Light. Just two weeks later, your sweetie got you the biggest box of chocolates you’ve ever seen — and this is in addition to going to Red Lobster to celebrate Valentine’s Day and loading up on those cheese biscuits. Ok, Ladies, it’s time to get back into your healthy habits.

You may be tempted to fall further down the unhealthy habit spiral but guess what? Even people who consistently stick to an effective health and fitness routine can sometimes fall out of the habit (You’re not the only one!).  Getting back on track can be challenging — unless you find ways to rebuild a strong desire to start exercising again.

Here are some ways to give yourself the mental kick in the pants that you need to stop procrastinating and get up off the couch:

1. Use it as an excuse to get “me” time. If you lead a life of chaos where it seems like every moment of your time is consumed with obligations, your kettlebell routine is an excuse to spend some much needed time all by yourself. (Even if it’s only for 20 minutes!)

2. Put away your “fat” clothes. It’s a lot easier to put off exercising if you  hide underneath clothes. Take all of the clothes that allow you to hide your extra pounds and give ‘em the heave-ho.

3. Make yourself an irresistible offer. If you want to crank up your motivation to get in shape, promise yourself an entire weekend of frivolity, a shopping spree, or maybe even a new “toy” like a flat-screen TV, or a new dining room set. (Getting a new workout- outfit is also a terrific motivator to get you to start moving!)

4. Turn it into a social experience. You have a friend, a neighbor, a co-worker, or a family member who also needs to lose weight, so grab a partner and make a solemn pact to force each other to stick to it. Other moms can be great motivators!!

5. Take a good look in the mirror. So often when we fall out of our healthy habits  we avoid looking in the mirror at all costs. This in turn chips away out our self-esteem because we’re not taking time to love ourselves and our bodies. This form of self-hatred may be subtle to you, Mom, but it is more than obvious to the kids and it teaches them in turn to dislike their own bodies and ultimately dislike themselves. Be good to yourself by getting back into the swing of your healthy habits starting today. Because with all you do, Mom, you’re absolutely worth it!

 
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Practicing Self-Love to Improve Your Health

Posted on February 18, 2012 by Jill & Renee

February brings Valentine’s Day and thoughts of love to everyone, young and old. As a mom, it can seem that we’re giving love to our spouses, our children, our community, and our loved ones while seldom giving love to ourselves. How many times have you stood in the mirror and chided yourself because you didn’t like what you saw? Or if you make a mistake that you’d easily forgive another for yet beat yourself up over it? How about those frazzled mommy-moments when you’re feeling less than motherly?

The good news is that each moment presents an opportunity to practice self-love. Being kind to yourself in moments of weakness is one of the most important things you can do for yourself, as a woman and especially as a mom. The truth is that the idealized self you have been dreaming about is just that: a figment of your imagination. Getting up each morning and simply doing your best (which varies moment to moment, circumstance to circumstance) can help you to bring forth your best self. And in doing so, you are providing an example to your children (especially your daughters!) of the importance of being good to yourself in light of taking care of others.

As moms, life can quickly become very busy. How often do you find yourself  with very long “to do” lists? As a result of this epic list, you move from one appointment, task, or chore to another often at the expense of your own physical and emotional health.

When you’re wrapped up in your to-do list, healthy eating often takes a back-burner. You may skip breakfast or decide to pick up some unhealthy food from a fast food restaurant on the way to work. You may forgo your workout to drive the kids to practice.  

In the midst of completeing the never ending to-do list, your sleep habits often begin to suffer. And as any parent knows, sleep becomes secondary to taking care of the kids. Although you may not think much about it, exercise, our diet, and the amount of sleep you get are all very important aspects of self-love, and self-love is incredibly important to your physical and emotional health.

A major effect of poor self-love is that it can “muddy” or “cloud” our emotions. When you are tired, hungry, overly stressed out or in bad physical shape, chances are you may be more reactive or have stronger emotions. For example, think about a time when you were feeling overwhelmed because of work, finances, or family. Did you find that it was harder for you to manage your emotions? Did you snap at people who may not have really deserved it? Did you find that you started crying for no apparent reason? Were you overly anxious and not sure why?

If you answered “yes” to any of these questions, then you likely were experiencing an emotional response that was fueled by poor self-love. These cloudy emotions can interfere with us responding to a situation in an appropriate manner. Such emotions highlight that important body-mind connection: when your body is suffering (through poor eating, lack of exercise) your mind follows suit.

Improving Self-Love

There are a number of ways to improve self-care and reduce the occurrence of cloudy emotions:

  • Make sure you get enough sleep: This can be tough, especially if you’ve got young children. Find time to nap during the day. As little as 20 minutes of snooze time can rejuvenate you!
  • Eat well: Choose going to a natural food store for some ready-to-eat items as opposed to fast food drive-thru’s.  Remember, in order to get good on the outside, you gotta put good on the inside!
  • Exercise: The good news is that as a kettlebell mom you can do your kettlebell workouts in your PJ’s – No excuses, Ladies!
  • Practice meditation: Meditation has been shown to increase the density of your brain’s grey matter (that’s the stuff that makes you smarter!). As little as 10 minutes a day can help you to focus and return to a more balanced state. Find a quiet spot and focus on your inhale and exhale. Notice where there is any resistance or pain in your body, just notice it. Refrain from judging it – and then breath into that area and let go.
  • Avoid or limit your intake of alcohol: Alcohol first works as a stimulant, then as a depressant. What’s worse, is that it’s full of empty calories, impairs your judgement, and new research is suggesting that even the few glasses of wine can put you at a health risk. There are a number of healthier things you can do for yourself instead of reaching for a glass.
  • Regularly go to a doctor for a check-up: You may think it’s just one more thing on your to-do list, but keeping yourself healthy is essential to keeping other members of your family healthy.

These are just a few things you can do to start improving self-love. See if you can add any more things to this list, and try to figure out ways in which you can incorporate some of these aspects of self-love into your daily life. Even making one positive change in your life can make a huge difference. Taking time out for your own self-love restores you, physically and emotionally; enabling you to go out each day and do your best.

 

 

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Boosting Those Love Chemicals

Posted on February 6, 2012 by Jill & Renee

Valentine’s Day is here and love is in the air! Did you ever notice the initial giddiness that comes when we’re falling in love?  Your heart races, you blush at the thought of your special someone, your palms get sweaty. Researchers say this is due to the dopamine, norepinephrine and serotonin we’re releasing. Scientific research over the last several decades has led to the revolutionary discovery of these opiate-like chemicals in the body that associate with opiate specific receptors in the brain and spinal cord. There are three neurotransmitters responsible for the euphoria:

• Dopamine is thought to be the “pleasure chemical,” producing a feeling of bliss.
• Norepinephrine is similar to adrenaline and produces the racing heart and excitement.
• Serotonin is involved in the transmission of nerve impulses.

Neurotransmitters are extremely important, since they carry impulses between nerve cells. The substance that processes the neurotransmitter serotonin is the amino acid tryptophan. It increases the amount of serotonin made by the brain. According to Helen Fisher, anthropologist and well-known love researcher from Rutgers University, together these chemicals produce elation, intense energy, sleeplessness, craving, loss of appetite and focused attention. She also says,

“The human body releases the cocktail of love rapture only when certain conditions are met and … men more readily produce it than women, because of their more visual nature.” (1)

Serotonin is synthesized in serotonergic neurons in the central nervous system (CNS) where it has numerous functions such as the regulation of mood, appetite, sleep, muscle contraction, and some cognitive functions including memory and learning. About 80 to 90 percent of the human body’s total serotonin is located in the enterochromaffin cells in the gut; there it is used to regulate intestinal movements. (2)

Serotonin is made inside the body from the amino acid, tryptophan which is found in various food sources, and high amounts are found in carbohydrates, chocolate and other sweets. When a person ingests chocolate, the body converts tryptophan, the building block into serotonin. That’s why people often find sugar as addictive as drugs and alcohol! A lack of serotonin leads to strong carbohydrate cravings that can lead to weight gain due to the overconsumption of calories.

Optimum levels of serotonin ensure healthy gut-brain communication and appetite control via the delivery of accurate satiety messages from the digestive tract to the brain. Besides there are certain conditions such as stress, PMS, and seasonal depression decrease your brain’s ability to manufacture serotonin.  Lifestyle variables such as diet and physical activity also determine the amount of serotonin your body would be able produce.

There are medications known as selective serotonin reuptake inhibitors (SSRI’s) that act as anti-depressants and help to boost serotonin levels. However, they do come with side effects and can cause potentially dangerously high serotonin levels in the brain.

Falling in love is just one way these neurotransmitters are released in the body. There are other natural ways to enhance serotonin level in the body:

Getting adequate exposure to sunlight on a daily basis. Studies have proven that being exposed to light helps with depression and stimulates serotonin production by counteracting the production of melatonin—a hormone created by darkness that induces sleep.

 

Daily exercise.  Thirty- forty minutes a day will boost serotonin levels and support weight loss. What’s more is that as people engage in regular exercise they also naturally increase the growth of the hippocampus in the brain, which positively effects emotion and makes you feel good. You don’t need to perform these 30 minutes of exercise all at once, however. You can split them up into two groups of 15 minutes or three groups of 10 minutes if you’re short on time and produce the same effect on your brain. 
 

Ensuring enough vitamin B6 in your diet. B6 helps to convert the amino acid tryptophan into serotonin. Try to eat a diet that is full of fish, fruit, vegetables, legumes, and nuts as well as has low amounts of sugar and alcohol. An example would be a Mediterranean diet which is high in folates and B6.  Both are helpful nutrients that stimulate serotonin conversion in the body.

Avoid refined, processed foods and EAT YOUR VEGGIES! Processed foods are either low in fiber or completely devoid of it. These foods hike insulin levels, thereby disturbing body’s hormonal balance. Also, such foods are high in macronutrients (fats, carbohydrates, and protein) but low on micronutrients such as vitamins, minerals, and phytochemicals (FOUND IN YOUR VEGGIES!), which signal the brain to send messages. Foods rich in fiber and micronutrients (create feelings of satiety, thereby decreasing hunger and appetite. The state of optimum nourishment also removes the desire to overeat. You end up being trim, healthy, and happy.

Highest Fiber Vegetables
Avocado
Beans
Broccoli
Brussels sprouts
Cabbage
Carrot
Chick Peas/Garbanzo Beans
Eggplant
Greens — collards, kale, turnip greens
Lima beans
Mushrooms
Potato with skin
Pumpkin, canned
Peas — black-eyed peas, green peas
Peppers
Rhubarb
Spinach
Sweet Potatoes

A whole foods dietary approach in conjunction with a regular exercise routine initiates and supports detoxification, a vital, life-sustaining metabolic process that triggers weight loss, strengthens immunity, promotes healing, and improves moods and mental functions.

 

(1) Obringer, Lee Ann.  “How Love Works”  12 February 2005.  HowStuffWorks.com. <http://people.howstuffworks.com/love.htm>  01 February 2012.
((2) “Boosting Seratonin the Natural Way”. http://arabia.msn.com/lifestyle/healthandfitness/wf/2012/january/serotonin/boosting-serotonin-the-natural-way.aspx
((3) Shomon, Mary. “Highest Fiber Vegetables, Fruits and Foods”.  About.com Guide: Thyroid Disease. 30 Aug 2006. http://thyroid.about.com/od/loseweightsuccessfully/a/highfiber.htm

 

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Could YOU be a Kettlebell Mom?

Posted on January 26, 2012 by Jill & Renee

The more we age, the more muscle we lose. Even if you have weighed the same since you were 20 and you’re now 50, if you have not used resistance training to build some muscle, your body composition will be less muscle and a greater percentage of body fat. Less muscle results in a slower metabolism and combined with sloppy eating and a few pregnancies, it is no wonder women experience the middle age demise of our formerly svelte physique. Once you let your shape go, it becomes more and more difficult to get it back. But there is good news…Kettlebell training is perfectly geared toward reclaiming your body of years gone by! With shorter, more intense workouts, you can have less burnout, and more energy left for all those things you “have” to do.

What is a Kettlebell?
A Kettlebell is a dense, compact, and portable piece of equipment that looks like a cannonball with a handle.  It is the ultimate tool for challenging your center of balance, muscles, joints, central nervous system, and cardiovascular system.  However, it is not just the Kettlebell itself that provides the results; it is the ‘system of movement’ and ‘Kettlebell specific’ exercises that are performed with the Kettlebell that provide the results.  The Kettlebell is simply the best tool for performing these movements and exercises in a safe and effective manner.

Why Kettlebells?
The benefits from Kettlebell lifting include improved muscle tone, hip strength, power and flexibility, grip strength, athletic performance, proper breathing techniques, core stabilization in all planes of movement, explosive strength, and speed. Not to mention it can help to make you a fat-burning machine!

A lot of emphasis has been put on “core” training over the last few years. Some of these

Original Kettlebell Mom Renee

modalities are not of practical use in terms of real strength. Real core work is achieved in the standing position challenging the muscles of the core through various planes of movement. Exercises that mimic daily activities of life are the ones that produce functional core strength. Safe lifting, pushing, pulling, getting up off the floor, reaching overhead and bending over are just some of the kinds of movements that are integrated in to the basic kettlebell drills.

Kettlebells also live up to their reputation as an all around fitness tool in the sense of replacing many other training tools. Various exercises in the kettlebell genre include ballistic moves which produce enhanced cardiovascular fitness, grinding moves used for increased strength, and core movements as discussed above for both strength and flexibility. Without the kettlebell, it would take as many as ten other pieces of equipment to cover the spectrum of possibilities.

Save  time with Kettlebells
The name of the game in fitness these days is efficiency and intensity. We want to get the maximum results in the least amount of time. Unfortunately for busy women, the first thing to get cut out of your schedule is taking care of yourself, including your workout. However, it is possible to work out as little as 10 – 15 minutes at a time and still experience the benefits of a full workout.

Kettlebell workouts will reshape your body, increase your metabolism, increase functional strength, increase your overall fitness level, and burn fat from your hips and thighs in far less time than you might think. Since a Kettlebell workout can include strength and cardio components at the same time, it is the most efficient modality at your disposal. With this kind of time saving tool, your workout does not have to be the casualty of your busy lifestyle.

Kettlebells are also great because they fit into the busiest of lifestyles. Workouts are shorter in duration so there is practically no reason to sacrifice your workout even in the most hectic lifestyle. Check out our online kettlebell training program (we’ll even help you design a nutrition program just for you!) designed by the original Kettlebell Moms Jill and Renee (both are Russian Kettlebell Challenge certified!). It’s time to get fit for your kids, get fit for you!

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Cleanse in the New Year!

Posted on January 19, 2012 by Jill & Renee

Welcome to 2012! The beginning of the year is a great time to get started in a healthy direction especially after you’ve indulged in all those holiday treats! Starting the year off with a Candida cleanse can be an excellent strategy for the health of your immune system and for yourself. Candida Albicans is yeast that normally resides in the digestive tract and vagina. Candida levels are kept in check by the immune system and beneficial probiotic bacteria n the large and small intestine. Choosing a good probiotic supplement is a step in the right direction against the overgrowth of Candida Albicans. Talking with your doctor, alternative medicine practitioner and/or the nutritionist at your local supplement store can help you determine which probiotic is right for you; just keep in mind that good probiotics often need to be refrigerated.

So you’re asking, “Why should this be a concern for me?” You recognize “Candida” as that nasty thing that often causes uncomfortable vaginal yeast infections. But did you know that a Candida overgrowth starts in the intestinal tract and can often reveal itself in other symptoms such as skin rashes, athlete’s foot, oral thrush (characterized by ulcers or lesions in the mouth that are painful, slightly raised, whitish in appearance, and cause a dry mouth), fatigue, headache, mood swings, sinus congestion, depression, poor memory and concentration, and cravings for sweets? Candida is always present in the intestinal tract, but its unchecked overgrowth is responsible for these symptoms.

How does happen? The most common cause is antibiotic use. Most all of the probiotic, or good bacteria, are killed by antibiotics, but not the Candida. The excess Candida yeast in the intestines then penetrates the intestinal wall, causing yeast and other unwanted particles to be absorbed into the body. The absorbed yeast particles activate the immune system, resulting in an allergic hypersensitivity to Candida and the symptoms mentioned above.

Here is a list of several other contributing factors:

  • Use of oral contraceptives, steroids, antacids, anti-ulcer medications, or frequent or long-term use of antibiotics
  • High-sugar diets
  • Pregnancy
  • Smoking
  • Food allergies and intolerances
  • Diabetes

The good news is that there is something you can do about it starting today. This yeast syndrome, popularized by William Crook, MD, in his 1983 book, The Yeast Connection, can be alleviated through your diet. This can be done in a two-pronged cleanse approach.

Stage 1:  Starve the Bacteria: The benefits of a good cleanse actually go far beyond treating Candida with supplements and/or medicine. It involves some dietary restrictions that Regular cleansers report more energy, improved mood, better digestion, weight loss and improved concentration. For Candida sufferers in particular, it offers the possibility of cleaning out the debris from your intestine, flushing out the Candida yeast and exposing the rest so that other Candida treatments can kill it.

  • Avoid sugar. According to Dr. Crook, sugar promotes the growth of yeast. The total carbohydrate intake per day is often limited. For example, during the initial two to three weeks on the diet, the carbohydrate intake may be restricted to less than 60 grams per day, depending on age, health, activity level, and the extent of food sensitivities. Low-carbohydrate foods such as meat, chicken, turkey, shellfish, non-starchy vegetables, and certain nuts are emphasized instead.
  • Avoid foods containing any type of yeast. This includes fermented foods such as bread made with yeast, cheese, tomato paste, mushrooms, foods containing vinegar, beer and any other type of alcohol. Although Dr. Crook believed that people with Candida overgrowth would also be allergic to other fungi, not all practitioners believe this restriction is necessary.
  • Avoid starchy vegetables such as sweet potatoes, potatoes, yams, corn, and all winter squash except zucchini, beets, peas and parsnips. They all contain sugar and can lead to Candida overgrowth. Raw salads and steamed vegetables might not sound that exciting, but you can use salt, pepper, lemon juice and various herbs and spices to liven them up.

Stage 2: Kill the Bacteria: This is also when you should begin a course of probiotics and start taking an antifungal. The combination of these two elements will kill the Candida yeast in your gut and repopulate it with ‘good’ bacteria.  Probiotics work to restore balance to your gut in several different ways. Firstly, they crowd out the Candida yeast and prevent it from overgrowing again. This is why it’s important to take them soon after you have flushed out your colon during the Stage 1 cleansing. Secondly, they release small amounts of lactic acid and acetic acid that restore the acidity to your stomach. This slows down the growth of the Candida. Lastly, the beneficial bacteria in the probiotics actually boost your immune system, which will help to prevent the overgrowth from recurring.

There is a third stage of reintroducing foods that caused the overgrowth, though it seems counterintuitive to continue eating even small amounts of the foods which encouraged the growth in the first place.

The length of time on a Candida diet depends on the length of time one has had symptoms and the severity of the symptoms. The general level of health is another important factor to alternative practitioners when recommending a treatment plan.

People who do respond to the diet often report that it takes a minimum of four weeks before any improvement is noticeable. For many, it may take months. If you do the cleanse correctly and start to eliminate your Candida, you may find yourself suffering from something called “Candida Die-Off”. This can manifest itself in symptoms ranging from nausea and headaches to sweating or even itchiness, but it’s nothing to worry about. Simply put, the symptoms of die-off occur when your Candida diet is working! It is actually the result of large numbers of Candida yeast cells being killed and releasing toxic byproducts into your bloodstream. To reduce the symptoms, drink lots of water, try a sauna or a hot bath and take some Vitamin C supplements.

There is a wealth of information available to those of you who think you may have a Candida overgrowth. Check out http://www.thecandidadiet.com/ and this great article from Paleo enthusiast Mark Sisson on his website Mark’s Daily Apple: http://www.marksdailyapple.com/what-happens-to-your-body-when-you-carb-binge/#axzz1jBigXlpb  . And remember no health advice can substitute talking with your doctor, alternative healthcare provider and / or nutrition expert.

 

 

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New Year? New You!

Posted on January 4, 2012 by Jill & Renee

The celebration of the New Year gives you the opportunity to set new goals in terms of your personal life and that includes your health. As Jill’s mom is fond of saying, “If you have health, everything else is secondary”. Take the opportunity this January to welcome the New Year by setting important goals towards becoming a healthier you!

It’s easy to feel overwhelmed by setting new goals: you feel stressed because you’re not achieving things that are important to you, or your focus is headed in the wrong direction. Daily stress can result from an unhealthy lifestyle that isn’t in line with your values as well as an overall feeling of underlying tension when part of you feels you’re not leading the healthy life you’d hoped for. These are some goal setting techniques can help you to get more in touch with your goals and get the healthy lifestyle you’ve been dreaming of.

Imagine that when you go to bed tonight, while you’re off in dream-land, you are visited by a magical health fairy and when you wake up tomorrow you have magically transformed into that healthy person you’ve always wanted to be. What is the first thing you do when you wake up? Do you go for a run? Do you do some kettlebell snatches in your PJ’s? What is your breakfast like? Do you have the energy to play outside with your kids? Do you look in the mirror and love what you see? Do you wake up without all the usual aches and pains?

Take a few minutes to list, on paper or on your computer, the changes that would be included in this picture. Be specific about what you want. It’s okay if you want something that you seemingly have no control over; write it!

Now, consider what is one thing you can do towards this healthier lifestyle picture? For example, making the change to eat healthier can seem overwhelming at first. What if you switch just one meal a day to something healthier? What if after dinner you go for a walk instead of watching TV? By taking small steps towards the larger goal of your health, you’re actually making big changes!

Keep a running journal of how you’re doing on your goals, as a way to pat yourself on the back for success, work through frustration of setbacks, and as a form of continued motivation. Journaling about your goals (even if it’s just for 5 minutes before you go to bed!) includes processing feelings and brainstorming solutions. This can not only relieve stress, but also help you attain your healthy goals by providing an opportunity to work through problems, find solutions, and keep from getting ‘stuck’ in unhealthy patterns (such as choosing fast or processed foods over organic, whole foods!)

If you’re not the regular-writing type, even writing one list once can help you to attain your goals. The process helps you to become more aware of what more you could get our of life, notice that you don’t have to be ‘stuck’ in any circumstances indefinitely, and more often notice opportunities that come your way.

Do you have a 1-year, a 5-year and a 10-year plan for your life and health? Keeping in mind what you hope for in your future can help you feel less ‘stuck’ in the stressful parts of your present life, and help you see more options for change as they present themselves.

Making your health a priority this New Year is one of the greatest gifts you can give yourself and those that care about you. When you make a conscious decision to do a little better than the day you did before, you are going to be amazed by the results!

 

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Healthy Choices for Holiday Parties

Posted on December 15, 2011 by Jill & Renee

With Thanksgiving behind us, the onslaught of holiday parties is in full swing. It’s great to celebrate and enjoy this festive time of year just know that the holiday mindset can often lead to overindulging in unhealthy foods and quickly getting you off track of your healthy food choices and your kettlebell routine. The good news is that your will power is strong and you’ve been equipped by Jill and Renee on how to resist holiday treat temptation and keep yourself on track. Here are a few holiday pointers to keep you going in the right direction even when attending holiday parties.

Eat before you go. The biggest problem with holiday party isn’t that the food is particularly bad (asidefrom the processed foods!) , it’s more that we tend to eat too much during the holiday season and at holiday parties. If you have a light healthy meal or snack before you go you will be less likely to overeat. Just follow these rules before the party meal:

  • Think light. You want to fill yourself a little, but you still want to have room for the party foods as well.
  • Have a fruit or veggie, but don’t stop there or you will quickly be hungry again…
  • Have a protein! Proteins take longer to digest and these foods are good for you. You can have a glass of milk, a slice of cheese, or a high protein Greek yogurt.

Stick to Veggies and Fruit. There are often lots of things offered at a holiday party. Start with vegetables and fruit. Skip the dip for both items to avoid extra calories. This is a good way to get the party started and make sure that you eat a balanced meal while there.

 Take micro-portions. If you want to try everything on the buffet, remember everything in moderation. Start with a few items you know you will like. Take two to three mouthfuls of each item. Then add a few new things and take one to two mouthfuls of those. By eating just a little of a lot you will feel like you have had everything (after all, you have) but haven’t held yourself back from the enjoyment, all while not overeating. This works with desserts as well. Take a very tiny slice of pie, a small scoop of ice cream, or a very small corner of cake. These will still have calories and loads of sugar, but if you only eat a little then you will be far better off than if you consumed large portions (like most people at holiday parties do).

Curb Desserts. Dessert has more nutrients than alcohol and in many cases fewer calories, but it is a course people get carried away with really easy. Avoid whipped topping which is high in calories and often full of processed hydrogenated oils. Stick with real whipped cream! Renee’s holiday favorite is to use heavy whipping cream, maple syrup to sweeten, and a little vanilla extract for some delicious whipped cream that’s sure to please everyone at your holiday table!

If you want apple pie and chocolate cake then take a micro piece of each. However, you should only eat the size of one small-piece-of-pie worth of desserts. This also needs to include any table candy, cookies, or ice cream.

Drink water and lots of it, while skipping sodas (including diet!), juices, eggnog, and alcohol. Remember that drinks that aren’t water contain calories … and often more than you think! It is easy to consume a huge number of unhealthy calories at a party just by having a couple of cocktails. Alcohol is full of calories that offer no nutrition. Mixed drinks are mixed with juices, syrups, sodas, and other items of little to no value. Whether grabbing a beer, a glass of champagne, a glass of wine, or your favorite cocktail you are adding wasted calories to your diet. Drinking alcohol will also make it easier to overeat and to choose the wrong items as well as dehydrating you. Even low calorie options can slow digestion and make it easier for you to eat more foods. Just skip it or stick with half for a toast. Better yet, get ginger ale for your toast and only have part of it (most will think it is champagne).

WARNING! There are some things at a party that you should watch out for. Having one or two of these items isn’t bad, but a whole serving is packed with salt, sugar, fat, and calories.

  • Chips. Even low fat, no fat options just aren’t healthy for you. Skip them, especially with dip. Choose veggies instead – even if you can’t eat ‘em without dip you will be doing yourself a favor.
  • Skip fried foods where possible. This includes deep fried turkey, fried shrimps, and fried fish.
  • Avoid cranberry sauce; lots of sugar and empty calories!
  • Avoid pecan pie. It is packed full of twice as many calories as many other pies. If you have to have some, think small, really small!

And there are some great things you can do that don’t involve your choice of food to keep healthy at your next holiday party!

Wear the right clothes. Overeating is really easy to do if you are there in loose-fitting clothing. On the other hand, if you look great in a tight dress or shirt, it will be harder to overeat during the party. So go on, wear that sexy little black dress that’s been hanging in your closet!

Arrive a little late to the party. You delay the eating just a bit longer. This can be helpful by the end of the night. Plus, it’s good etiquette to arrive fashionably late to parties held at someone’s home anyway. Arrive too early and you could be catching your host in her skivvies!

Socialize, Socialize, Socialize. It is easy to find yourself hovering over the appetizer table. Instead work hard to meet new people, talk to those you have never talked to, and use this time to talk to those you rarely talk to. This will keep you away from the food and help you to have an amazing time instead! If you have a friend you tend to eat with at these parties, let him / her know that you are trying to avoid the food table. Plus if you know of others who are working to maintain their weight through the holiday season then stick with them and be supportive of one another throughout the night. Motivate one another, Ladies!

 

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Preparing Sweet Potatoes for Your Holiday Table

Posted on November 21, 2011 by Jill & Renee

Sweet potatoes are rich in beta-carotene and vitamins A, C and E –the antioxidants that can help prevent heart disease and cancer, bolster the immune system and even slow aging by promoting good vision and healthy skin. One medium sweet potato is an excellent source of beta-carotene, vitamin A, vitamin C, copper, folate (one of the B vitamins), and fiber.

Sweet potatoes are low in sodium, relatively low in calories, and are fat and cholesterol free. When eaten with the skin, they have more fiber than oatmeal. Sweet potatoes offer many essential nutrients including potassium,iron and Vitamin B-6. Potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure. All this for about 130 calories per medium sweet potato.

Cooking
Tips

The sweet potato and yam are a versatile food that can be used in most recipes calling for potatoes, pumpkin, squash and even bananas when use in breads, cakes and cookies.

  • To Steam: In a steamer, bring 1 ½ inches of water to a boil. Place whole, unpeeled sweet potatoes in steamer basket, cooking and steam for 40 to 50 minutes or until tender. To shorten cooking time to 30 minutes, peel and cut into 1- inch cubes.
  • To Boil: Cook unpeeled sweet potatoes, covered, in small amount of boiling salted water 20 to 30 minutes or until desired doneness. For use in salads where covered or sliced, cook until just barely tender. Peel and cut into sticks and serve with your favorite dip, or grate and toss in a salad.. To prevent cut sweet potatoes from turning brown, immediately rinse pieces in cold water. Place cut sweet potatoes in ice water or in a plastic bag with ice and refrigerate until ready to serve. They will remain crisp for up to four days.
  • To Saute: Peel sweet potatoes first then cut into ¼ to ½ – inch thick slices or 1 – inch cubes. Place pieces and 2 tablespoons butter or oil in a large skillet and cook, stirring frequently, over medium-high heat until tender.
  • To Bake: Place in 350 F. oven and bake 45 to 50 minutes or until tender.
  • To Fry: Boil for 10 minutes. Peel and cut into lengthwise strips about ¼ – to ½ inch thick. Place in oil that has been heated to 365 degrees F. Fry until brown and tender. Remove from oil and drain on paper towels.
  • To Charcoal Broil: Wrap medium-size sweet potatoes individually in heavy-duty aluminum fill. Place on grill, about 5 inches from coals. Cook for about 45 minutes or until tender. To hasten, boil 10 minutes before wrapping in foil and bury in coals.
  • To Grill: Slice sweet potatoes lengthwise into ¼ – inch thick slices. Place on grill. Turn once. Remove when tender.
  • To Pan Roast: Boil for 10 minutes. Drain, peel and add to pan one hour before meat is done, basting 4 or 5 times.
  • Microwave: For best results, choose sweet potatoes that do not vary in width from center to ends. Pierce washed sweet potatoes. Cook on low, turning each potato 1/2 turn halfway through cooking time. From 5-8 minutes.
  • Baked Potato: Rub a little oil over clean and dry sweet potatoes for uniform size. Place on baking sheet and bake at 400* F. 30 to 50 minutes, depending on size. Sweet potatoes that are greased before baking peel easily.
  • Boiled Sweet Potatoes: Drop clean sweet potatoes into enough boiling water to cover them, Cover the pan and return water to boiling as quickly as possible. Lower heat and cook until tender. Drain at once. Peel at once. Peel and season with butter and salt to taste. Use 1 medium sweet potato per person. Boiled sweet potatoes can be used for pies, cookies, and casseroles, glazed, candied or frozen.
  • French Fried Sweet Potatoes: Boil sweet potatoes for 10 minutes. Peel, if desired, and cut into ½ -inch strips. Heat oil to 365 F., cook until golden. Drain and sprinkle with salt, brown sugar or ground nutmeg.
  • Sweet Potatoes on the Grill: Wrap medium-b size sweet potatoes individually in heavy duty aluminum foil. Lace on grill, about 5 inches from coals. Cook for approximately 45 minutes or until tender. To hasten, boil 10 minutes before wrapping in foil a burying in coals.
  • Skillet Sweet Potatoes: In a large deep skillet, heat 1-1/2 inch deep vegetable oil to 365 F. Add sweet potato strips to cover bottom of skillet. Fry 5 minutes or until brown and tender. Remove from hot oil and drain on paper towels. Sprinkle with salt or powdered sugar.

 

Cranberry Glazed Sweet
Potatoes

Ingredients

8 medium Sweet Potatoes, cooked, peeled and sliced lengthwise

1-1/2 cups Whole Cranberry Sauce

4 tbsp. Orange Juice

2 tbsp. Lemon Juice

1 cup Light Corn Syrup

2 tbsp. Melted Butter

Preparation

Place sweet potatoes in a shallow baking pan. Mix cranberry sauce
and juices and spoon over the sweet potatoes. Blend corn syrup and melted butter
and pour over the mixture. Bake at 350 degrees F. for 25 minutes, basting
occasionally.


Jalapeno Sweet Potato Chowder

Ingredients

2 large sweet potatoes

2 tablespoons butter or vegetable oil

1 small

onion, 1/4-inch diced

1 quart or less chicken or vegetable stock

2 cups cooked chicken, cubed

1 1/2 cups whole kernel corn

2 teaspoons jalapenos, minced (or more to taste)

1/2 cup heavy cream

1 teaspoon salt

chopped scallions for garnish

 

Preparation

Bake sweet potatoes at 350 degrees F until softened. Scoop out
flesh; discard skin. Purée sweet potatoes. In a soup pot, sauté onion in butter
until softened. Add puréed sweet potato and desired amount of stock. Bring to
boil, reducing liquid slightly. Add chicken, corn, jalapenos, heavy cream and
salt. Simmer soup for 10 minutes. Serve with chopped scallions for garnish.

(1) Source: http://www.avthomasproduce.com/sweetpotato.html

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