Iron Beans?

I was was having beans as a side dish today and realized wow! There is a lot of iron, 40% of your RDA, in a serving (1/2cup)

This is a great source that lists foods with the most iron: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm#AppB3

Try adding some iron to prevent symptoms of: Ulcers, hemorrhoids, fatigue, shortness of breath, decreased alertness, anemia, and digestive problems.

"Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron." http://www.mypyramid.gov/pyramid/meat_why.html

Do you want to be stronger physically and socially?

I have recently realized how different kinds of workouts affect my mood and there can be some reasons why.

Weight Lifting makes me stronger physically, socially and my self-esteem increases. Using 1-8 repetitions while Weight lifting increases muscle strength, testosterone and growth hormone if coupled with adequate sleep and diet. Increasing the postural muscles on your skeleton makes all activities of daily living easier. Whether it is, walking groceries from the car to the kitchen, sitting upright all day or picking up the kids.

Low intensity cardio (without any weightlifting) makes me moody. Low Intensity cardio facilitates fat usage. Fat is considered a hormone not just an energy source. Low intensity cardio also increases the amount of type 1 or slow-twitch muscle fibers and increases blood flow, and better allows the body to use nutrients. Possibly, by ignoring the type-2 or fast-twitch muscles there is less Testosterone and Growth Hormone. But there is an increase in fat and estrogen in our bloodstream... Hence the moodiness.

Sprints make me energetic. Sprints are anaerobic and challenge the heart and lungs in the most recognized form of fitness known to man-running. Challenging your heart and lungs to their near maximum will increase your breathing capacity and make your activities of daily living easier.


Stretching and some yoga practices relax, increase joy and help me to focus. Stretching and some yoga relaxes muscles, the mind and increases blood flow. Yoga can be a form of meditation, where you allow the mind to relax and get into your body.

I suggest for different personalities:
Do you need to be more aggressive and assertive? Lift weights more regularly.
Do you need to relax and enjoy life a little more? Do some yoga or stretch.
Would you like to be more compassionate and sensitive towards other? Do some low intensity cardio.
Are you depressed? Try running some sprints;)

I find it is best to have a combination of all of these workouts for a healthy lifestyle. Try alternating between intense workouts and lower intensity workouts to allow your body to recover.

Do your legs work? If so, use them...

I had a meeting with two potential clients this week, both have serious knee problems. The knee problems are debilitating them. With the right guidance, I can get them back to a fully functioning gait allowing them to run, squat, walk, crawl, hop, leap, bound, skip, lunge or jump!

Appreciate all of these great movements given to us, they can be really fun. Allow yourself to let your legs go one day in a park and see how you are inspired to move...

Be thankful you are in good health and grateful you can use your legs.

Do you have double chins or do you chose to have double chins?

I was reading through my anatomy book the other day and stumbled across a muscle I never knew was there!

Mylohyoideus is the name of the muscle located on the front side of your neck that elevates your tongue and the floor of your mouth. It is possible to decrease the appearance of your chins by strengthening this muscle. Practice raising your tongue to the roof of your mouth for reps and you will soon have better control of the appearance of your chin or chins.

Other things to consider! Your body fat: a healthy goal for your body fat is between 12-25% for women and between 3-15% for men. Having less body fat will decrease the amount of fat in your face, neck, ankels (or 'cankles') and everything in between;)