Common Hormone Disruptors

It is important to educate both women and men on the importance of reading labels—not just food labels, but beauty and personal care product labels as well. Here’s why: An average woman uses 12 products with more than 168 chemicals in them every morning. Research shows that some of these chemical ingredients are hormone disruptors, which throw our hormones out of balance and trigger a variety of side effects, such as weight gain, mood swings, anxiety, loss of sleep and skin issues. Some may cause cancer.

How Hormone Disruptors Work

Our hormonal system is our endocrine system. It includes our thyroid, adrenals, ovaries, pancreas, hypothalamus and pituitary glands. Endocrine-disrupting chemicals (EDCs) include substances in our environment, water, food and personal care products that interfere with the production, transport, breakdown, binding and elimination of hormones. Exposure to these chemicals ultimately affect the balance of the body that could lead to a number of health problems, including weight gain, hypothyroid, infertility, adrenal imbalances, estrogen dominance, lowered sperm counts, obesity, diabetes, and certain types of cancers. This can also affect the skin, the bodies largest organ.

Skin Care Ingredients You Need to Avoid

In the Unites States, skin care products are not well regulated or screened for true safety. While other countries have banned hundreds of ingredients in personal care products, the U.S. Food and Drug Administration (FDA) has banned only 11 ingredients. If you have a thyroid issue or imbalanced cortisol or any endocrine issues, it’s important that you detox now and avoid these ingredients as best as you can.

1. Formaldehyde: A known carcinogen and irritant found in nail products, hair dye, fake-eyelash adhesives and some shampoos. It has been banned in other countries.

2. Fragrance: Has hormone-disrupting effects. Fragrance is also connected to headaches, dizziness, asthma and allergies. Instead, use products with natural fragrances only.

3. Lead: A known carcinogen and hormone disruptor found in certain eyeliners, hair dye and lipsticks.

4. Mercury: A known irritant and allergen that, with body accumulation over time, can impair the brain and nervous system.

5. Parabens (Propyl-, Isopropyl-, Butyl- and Isobutyl-): Used as preservatives in many products. A study published in the Journal of Applied Toxicology in 2004 detected parabens in breast tumors and discussed their estrogen-like properties. While this doesn’t create a direct connection with cancer, I recommend avoiding these ingredients.

6. Oxybenzone: An active ingredient in chemical sunscreens that accumulates in fatty tissues and is linked to allergies, hormone disruption and cellular damage. I recommend wearing skin-protective clothing and using natural minerals or zinc products.

7. DEA/TEA/MEA (Ethanolamines): Used as emulsifiers and foaming agents for shampoos, body washes, soaps and topical application. It’s been associated with cancer in animal studies.

8. Sodium lauryl (ether) sulfate (SLS, SLES): A former industrial degreaser now used to make soap foamy, it’s absorbed into the body.

9. Diethylene glycol (or DEG): A central nervous system depressant and potent 

kidney and liver toxin. Sometimes found in fragrances. Glycerin and propylene glycol are sometimes contaminated with DEG, which are common ingredients in personal care products.

Stay Beautiful Inside and Out by Focusing on Nutrition and Detoxification

Aside from checking your beauty-product labels, diet and exercise should play vital roles in your skin care regimen. Exercise keeps nutrient-carrying blood circulating throughout your body, so be sure to feed yourself plenty of nourishing foods, such as healthy fats (omega-3-rich fish oils and flaxseed oils), proteins and colorful, antioxidant-rich fruits and dark-green vegetables. Drink six to eight glasses of water a day to stay hydrated and help your body naturally flush out toxins that might otherwise show up on your skin. Naturally occurring toxins that build up in the body can adversely impact one’s health, hormones, looks and overall well-being.

I also recommend a good cleanse program, such as a purification program, once or twice per year to eliminate inflammation and improve skin tone. A 30-day detox supports the body’s natural toxin-metabolism processes and brings healthy lifestyle habits into focus.

If you are having skin issues or any hormonal imbalance symptoms you should have your hormones tested instead of guessing. The comprehensive hormone panel is an excellent starting place for evaluating hormone function. This panel tests both reproductive (sex) hormones as well as adrenal function. The comprehensive hormone panel will test your hormones—estradiol, progesterone, testosterone, DHEA and cortisol—four times throughout the day. Testing will allow your health care professional to find the best way to balance your hormones.

Remember, if you wouldn’t eat the ingredients, then it shouldn’t be put on your skin!

Health Benefits of Celery

This vegetable is actually loaded with significant amounts of vitamins (A, B, C, K), calcium, magnesium, and potassium. But if celery were to have an elevator pitch, the hook would be its phytonutrients. These chemicals are used by plants to keep insects and damaging sun rays away, but the effects on humans are far more impressive.

Phytonutrients have anti-inflammatory and antioxidant benefits, they can enhance the immune system and intracellular communication, and they can repair DNA damage that results from toxins. According to the US Department of Agriculture, consuming phytonutrients on a regular basis has had measurable results as an effective strategy in combating cancer and heart disease.

These long-term health benefits are impressive. But are there any short-term benefits that come with eating celery? Some people have experienced the following benefits after including a portion of celery in their daily diets for only a week!

Weight loss. Celery is low in calories (one stack is only 10-15 calories) and its fiber content of 1.6 grams per cup can put a stop to unhealthy cravings.

Higher levels of hydration. Because celery is 95 percent water, it’s a great way to prevent dehydration when you make it a frequent snack throughout the day.

Anti-inflammatory. If you’re at risk for cardiovascular disease and cancer, adding celery to your diet can help you prevent chronic inflammation (which is a condition that’s closely related to those diseases).

It can stop heartburn and acid reflux. Celery has been recommended as a solution for these conditions because of its low acidity. While more studies need to be done to confirm the effects of celery on heartburn and acid reflux, some people who tried it have reported positive results in the past.

It improves cholesterol and blood pressure levels. A study by the University of Chicago found that a chemical found in celery called phthalide reduced cholesterol levels by 7 percent and blood pressure by 18 percent.

It improves digestion. People who suffer from stomach problems and constipation know the importance of including fiber in their diet. Celery’s fiber content can help keep your bowel movements healthy, among other things.

It can reduce the risk of diseases related to the stomach lining. Studies have found that the antioxidants in celery can reduce gastric ulcers and the risk of gastritis.

It might be an aphrodisiac. Celery contains a high level of the male pheromones, androstenone, and androstenol. Some people believe that eating celery can increase the perceived level of attractiveness of the men who consume it.

It can keep your eyes healthy. Vitamin A, one of the main vitamins found in celery, is known as a vitamin capable of protecting the cornea. This vitamin is also effective in treating dry eyes.

It has a soothing effect. The magnesium in celery is known to have a relaxing effect in the nervous system. In fact, Hippocrates, the father of medicine, once wrote that celery should be used to calm the nerves and for falling asleep. It’s also been historically used to treat disorders related to the nervous system.

It can regulate the alkaline balance of your body. Because of its low acidity, celery can help you stabilize the PH levels in your body and stop acidic buildup.

Mosquito repellant. You’ve probably heard your own grandmother preach about celery as a mosquito repellant. Studies have now shown that celery oil extract rubbed on the skin works effectively as a mosquito repellant.

UTI treatment. In some places around the world, celery is a common and effective way to treat UTIs. Celery has a diuretic effect, so it helps you expel water without losing too much potassium.

It can boost male fertility. In combination with Vitamin E, celery has been found to increase a man’s sperm count. Aldosterone, the male hormone we discussed earlier as having aphrodisiac properties, also creates a healthy environment for sperm to mature.

Now that you know celery is more than a snack full of water and some fiber, try including it in your daily diet! You might just be able to see results within just a week of doing it.

What To Know: Yoga For Beginners

Are you new to yoga? A new survey conducted by Yoga Alliance and Yoga Journal reports that the number of Americans doing yoga has grown by over 50% in the last four years to more than 36 million as of 2016, up from 20.4 million in 2012. 

More than a third of Americans say they are very likely to try yoga in the next year.  

If you are brand new to yoga make sure:

¬ You arrive at least 20 minutes before the class. 

¬ Fill out forms online, if possible

¬ Go to the studio website and read policies for the studio (such as cancellation policy, mat rentals)

¬ Try speaking to the instructor to let him know that you are new to yoga

¬ Tell the instructor of any injuries you have

If you want to get started with yoga, here is an easy guide:

1. Yoga is more than physical activity.

The practice of yoga dates back more than 2,500 years and encompasses deep philosophy and promotes self-awareness, strength, perseverance, compassion, patience and love.  With yoga, you connect your mind and your body, breathing and movement.  If you want to gain the full benefits, don’t reduce it to being just a way to get a six-pack or a tighter butt.  Make sure you see the bigger picture.  

2. Be positive and set realistic goals

With anything, at first it may seem challenging and impossible to do.  The physical postures might be difficult, and you may ask yourself why you would want to put yourself in uncomfortable poses.  Even if you thought you were in good shape before beginning, you might be aching for days because you are engaging muscles you are not used to using.  You might want to give up, but be patient with yourself. Make sure you dedicate specific days and times to practice yoga and stick to it.  

3. Find a studio where you feel engaged and comfortable.

Being a part of a community of like-minded people will help you commit and show up.  During your first week or two visit a variety of classes with different teachers and allow yourself the opportunity to find a class and teacher that will inspire and motivate you.  

4. Choose a yoga mat.

There are a lot of mats out there, however many of them will be slippery once you start to sweat, or they don’t provide sufficient padding.  Aperion Yoga mats ($97) are colorful and fun, but also functional and durable as well.  The mats are sweat activated, non-slip made of eco-friendly, recyclable, 100% biodegradable odor-less natural tree rubber. Aperio, which is derived form the Greek word “limitless” was created by Adam Binder, who discovered a downfall of rubber yoga mats was sweat.  Rubber mats became slippery and dangerous when wet.  On top of that, many mats lacked originality and design.  Binder then set out on a mission to create slip-proof, well-designed yoga mats that express individuality.  

5. Be inquisitive about your poses.  

Ask questions if it’s appropriate in class or wait until afterwards to connect with your teacher.  If you are not sure about a certain pose, take the time to ask questions and learn.  This will help prevent injuries from occurring, and it will also help you learn more about the strength of your own body.  Yoga is a practice, and it is always changing.  One day you might feel great and masterful in a pose and the next day, you might feel defeated and tired.  Yoga is about flexibility – don’t be judgmental and hard on yourself. 

6. Do research.

Go on the internet or read introductory yoga books to lean more.  Yoga can lead to other outlets that engage mindfulness, such as meditation. Just Sit: A meditation Guide Book For People Who Know they Should But Don’t, by Sukey and Elizabeth Novogratz is perfect for people who’s schedule or skepticism has kept them from trying meditation.  It is an approachable and visually engaging beginner’s guide for anyone who needs to de-stress and relax.  This playfully illustrated and informative read includes and eight-week plan for busy novices to help keep on track and incorporate meditation daily into their lifestyle in order to enjoy its many physical and emotional benefits. 

7. Have fun

Don’t take yoga too seriously.  A great idea might be to recruit and friend and commit to a weekly class.  This way you can support each other.  

How Can Cardio Benefit You

Cardio. For some it's a dreaded word and for others it's a passion they can't get enough of. Either way you look at it though, cardiovascular exercise is one of the key components that should never be left out of a fitness plan.

Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood circulation throughout the body. There are various forms and methods of performing cardio exercise - all which will have specific benefits and guidelines.

Most individuals performing cardio are using it as a way to burn off excess calories and since you are moving the body, it is going to increase the need for energy. Some forms are slightly better when strictly speaking of fat loss but all cardio, regardless of form will burn off calories. Since fat loss does depend on calories burned versus calories consumed it is a step in the right direction.

The reason to do cardio does not end with fat loss though; there are a wide variety of health benefits you receive from a regular cardio program.

BENEFITS

IMPROVED HEART HEALTH

The first one is an improved condition of your heart. Your heart is a muscle just like any other and in order for it to become strong it must be worked. If you fail to work it, it will weaken over time and this can cause a variety of negative health effects.

By getting the heart pumping at a faster rate on a regular basis you will keep it in shape and healthy. Too many people are getting winded just performing simple exercises such as walking up the stairs and the primary reason for this is because they are neglecting to work their heart muscle.

INCREASED METABOLISM

Another reason to perform cardio is for its effects on the metabolism.  Along with speeding up your heart rate, cardiovascular exercise also increases the rate of various other processes in the body, also known as your metabolism.

Generally speaking, the more intense the cardio session, the more noticeable increase you will see with regards to your metabolic rate. Intense interval sprints (also known as HIIT) increase the metabolism; the highest with a process called EPOC (Excess Post-exercise Oxygen Consumption). An increased metabolism means an easier time maintaining your weight (or losing weight as the case may be).

IMPROVED HORMONAL PROFILE

Performing cardiovascular exercise also changes the hormonal profile in your body considerably. It releases 'feel good' hormones that will help ease symptoms of depression and fatigue as well as releasing hormones that decrease the appetite.

Individuals who partake in regular cardio exercise often have a much more positive outlook on life simply because they are getting the stress-relief benefits from these hormones.

IMPROVED RECOVERY ABILITY

Certain types of cardio exercise, usually lower, more moderately paced forms, can decrease  your recovery time too. If you have just performed a hard session in the gym, hopping on the treadmill for a walk or light jog will help to remove some of the by-products that were created during the lifting session.

This will help to reduce your DOMS (delayed onset of muscle soreness) and help bring more oxygen rich blood to the muscle tissue improving in the repair and rebuilding process. To you, this translates to your being able to get back into the gym quicker and work the muscles again.

Building muscle mass is a combination of an overloading stimulus and sufficient rest to allow the muscle to heal itself. If you skew this balance either direction, either working out too much or providing too much rest in between, you aren't going to get optimal results.

The more frequently you are able to work a muscle though (assuming full recovery has been achieved) the faster you will add additional new muscle. Cardio helps you do this. Just don't take this too far as excess cardio or cardio done at such a high intensity that it places additional strain on the muscles is going to actually hinder recovery rather than aid it.

MANAGEMENT OF DIABETES

Lastly, for those who have diabetes, cardiovascular exercise helps them manage this condition. By performing the exercise you will increase your muscle's ability to utilize glucose. Those who exercise regularly tend to have better control of their blood sugars and do not see as many blood sugar swings as those who don't. For diabetes this is increasingly important as they are extremely sensitive to changes in blood sugar levels.

KEY COMPONENTS

Those are just a few of the benefits that you will see with regular cardiovascular exercise.

If you are just getting started, first focus on simply finding an activity that gets you moving and gets your heart rate up. Those are the two key components to what cardio is. Any form of exercise will do, whether it is going for a walk, a bike ride or performing in an organized sport. 

The important thing is to keep your body moving. Weight lifting, unless done in a circuit style fashion, would not be considered aerobic cardio exercise since you are not moving continuously. It would be anaerobic and would use a different energy system than that of cardio (the ATP-CP system).

As you build up your fitness level, then you can concentrate on performing more advanced forms of cardio such as interval training, tempo training, HIIT sprints and so forth. First get started on building a solid cardio base though and then work from there.

Cardio is one thing you do not want to overdo in the beginning because spending hour upon hour on a machine at a moderate pace is really not going to give you any further benefits than someone doing a more moderate volume.

Once you are able to do 30-45 minutes 3-5 times a week then step it up a notch and look at those advanced principles. It's usually better to increase the intensity of your cardio, rather than the volume (unless you happen to be training for a long distance even such as a marathon for example).

CONCLUSION

So now that you know the basics of what cardio is, the benefits of including cardio and how to go about starting it (or progressing from where you currently are). Put this knowledge to good use in your workout program.

Fitness with a View - Anti-Aging Workshop April 12, 2018

     21st Century Fitness is the first evidence based anti-aging formula of exercise and nutrition in the U.S. specifically designed for staying young or returning to youth.  This formula, FOR ALL AGES, breaks the cycle of stagnant thinking that has made most of today's fitness programs ineffective and obsolete.  It is the first re-thinking of a total fitness program for all ages and lifestyles.  It is an awakening to a new dimension of fitness that incorporates the best of 20th century methods and fills in gaps that have been long missing.  It provides every detail of exercise and nutrition to answer a question that we have asked throughout the ages:  "How can I have the essentials of youth in my later years?"

8 ESSENTIALS OF YOUTH

                                           1 POSTURE

                                           2 Proportion

                                           3 Strength

                                           4 Nutrition

                                           5 Energy

                                           6 Agility and flexibility

                                           7 Muscle tone

                                           8 Cardiovascular capability

Your guide to getting younger as you grow older.

Remember limited to the first 25 people

RSVP Jamie at fitnesswithaview@gmail.com

Call for more info 864-420-3371

Benefits of Compound Exercises

Wait, what exactly is a compound exercise?

Compound exercises recruit multiple muscle groups while isolation exercises (like a bicep curl) concentrate on a single muscle group. There are benefits to both, but when it comes to doing more in less time, compound exercises have the upper hand, which is why they’re used in most strength training workouts.

There are two main types of compound exercises you should know:

1. Single moves that incorporate multiple muscle groups and joints, like lunges, deadlifts, and squats.

2. Two moves strung together to create one exercise, like a bicep curl to a shoulder press.

Whichever type you’re doing though, when performed correctly, compound exercises are effective as hell.

Compound exercises are excellent for increasing overall muscle mass and burning calories.

Since compound exercises involve more muscle groups and joints, they can be used to move heavier loads.  And when you’re performing moves that are strung together, like with that bicep curl to shoulder press, you’ll want to use the heaviest weight you can to complete both movements with good form to avoid injury. Since the shoulders are larger muscles than the biceps, most people will be able to press more then they curl.

Putting more stress on the body [with compound exercises] has been shown to create higher hormonal responses, which leads to more muscle growth.

Here’s how that works: When you strength train, you do mechanical damage (damage to the muscle fibers) and metabolic damage (when you fatigue the muscles by depleting their energy stores)  This damage (it's a good thing!) signals a hormonal response that kicks in during the recovery period after your workout. The body releases growth hormone, testosterone, and insulin-like growth factors, which help replenish energy stores and repair structural damage to the fibers.  Eating protein and carbohydrates also repairs the damage and build up stored energy, which is why a post-workout snack is so important.) Because more muscle groups are recruited and broken down during compound exercises, your body releases more of these hormones, so you end up building more overall muscle than you would have spending the same amount of time on isolation moves.

Keep in mind that isolation moves aren’t a bad thing—if you’re trying to focus on developing one specific muscle, they can be great…. Think bodybuilders doing ultra-heavy bicep curls for arm gains. However, if your goal is to gain more muscle mass all over, compound exercises are much more efficient.

Building lean muscle also helps increase the number of calories you burn at rest (your basal metabolic rate, or BMR), because muscle requires more energy for your body to maintain. So because compound exercises help build up that extra muscle mass, they can give your BMR an even bigger boost.

And compound exercises are also really great at working your core.

In addition to the muscle-building, calorie-burning powers of compound exercises, they also require your core-stabilizing muscles to get involved to power through the movement. And a lot of the time, this means your abs are going to put in some serious work. Without stabilizer muscles, you wouldn't be able to do any movements.  For example, the muscles in the core stabilize your trunk so you can squat and deadlift. So while the squat is working your butt, hips, and thighs, your core is also getting in on the action.

And many compound movements will just make you better at tackling day-to-day life activities because they’re considered functional movements.  Doing real-life movements is useful because it teaches us how to properly move outside in the world—for example, not rounding our backs when we bend over to pick something up, or using our back muscles to help pull something versus just using our arms.

Here’s how to lunge and lift your way to results with compound exercises.

We suggests focusing 70 to 80 percent of your strength workouts on compound exercises, while isolation exercises can make up the other 20 to 30 percent.

Yep, you don’t need to ditch isolation moves entirely–they’re still great for building strength in the body part you’re working. And if we’re being transparent, a true isolation exercise doesn’t really exist because the muscles in your hands and shoulders often come into play during movements like a bicep curl. But since the concentration is heavily on that single muscle group they’re often looped into this overarching concept.

When you’re at the gym, we suggests starting with your compound moves because they’re more challenging and require more energy and focus. Doing them when you’re low on those two things can lead to injury.

Here are seven of our favorite compound exercises to incorporate into your strength routine:

1. Dumbbell Thrusters

2. Push-Ups

3. Renegade Rows

4. Dumbbell Deadlifts

5. Bent-Over Dumbbell Row

6. Step-Up With Knee Up And Reverse Lunge

7. Kick-Unders

Achieve Life Work Balance

According to a recent study published by the American Sociological Review, 70% of American workers struggle with finding a work-life system that works for them. For many in the workforce, achieving any type of work-life balance, can seem like a myth, especially when technology has made us accessible around the clock. Time free from workplace obligations seems to becoming ever more elusive.

Despite these realities, there are those that have managed to have carved out satisfying and meaningful lives outside of their work. Here are some of the tools they practice:

THEY MAKE DELIBERATE CHOICES ABOUT WHAT THEY WANT IN LIFE

Instead of just letting life happen, people who achieve work-life balance make deliberate choices about what they want from life and how they want to spend their time. They talk to their partners, spouses, and others who are important in their lives, and come up with a road map of what is important to them, how they want to spend their time, and commit to following their path.

THEY REGULARLY COMMUNICATE ABOUT WHAT’S WORKING AND WHAT ISN’T

Work-life balance going off the rails is usually a result of letting things slide as opposed to any kind of intentional choice. People who are good at staying on track make a conscious choice to continually talk to the important people in their lives about what is working or not, and make decisions to change direction if needed. While life happens and situations change, they avoid ending up in a place they didn’t want to be due to drifting along.

THEY SET ASIDE TIME FOR FAMILY, FRIENDS AND IMPORTANT INTERESTS

People who have managed to carve out a work-life balance that works for them don’t just wait to see what time is left over after work. They make a point of planning and booking time off to spend outside of work and powerfully guard this time. While emergencies happen and situations come up that need their attention at work on occasion, they strongly resist any intrusion on this time.

THEY SET THEIR OWN PARAMETERS AROUND SUCCESS

People who manage work-life balance have developed a strong sense of who they are, their values, and what is important to them. Using this as a guideline for everything they do helps them determine what success means to them. They know what makes them happy and strive to get more of that in their lives. While their time may be seen by others as being skewed towards either work or life, it is what they consider balanced that works for them.

THEY TURN OFF DISTRACTIONS

People who maintain balance are able to turn off their electronic devices to enjoy quality uninterrupted time doing matters they enjoy. They realize that multitasking is a myth and focus on the task at hand. Having developed the ability to compartmentalize their time, they seek out moments to simply enjoy the experience and savor life. Often they have discovered meditation, music, physical activity, or some other interest that allows them to get away from the pressures of everyday life to relax, rejuvenate, and regenerate themselves.

THEY HAVE GOALS ALIGNED WITH PURSUING THEIR PASSION

Many people go through life and get caught up in situations and circumstances that end up controlling them. Those that achieve balance have a defined plan around time frames and are willing to make some sacrifices to get what they want in the end. For example, many entrepreneurs typically plan to spend a substantial amount of time in the early part of their businesses. Those that achieve balance down the road see this as a sacrifice that will allow them to spend extra time and energy in other areas they are passionate about once the business is established.

THEY HAVE DEVELOPED A STRONG SUPPORT NETWORK

People who have achieved good balance have a strong support network they can depend upon to help them get through difficult times. They are givers who typically extend themselves to help out in their family circles and communities. They tend to have a variety of interests and are always open to new learning and possibilities. They are curious, open, and want to experience life to the fullest.