Fruit for Thought

Banana

Benefits:
1. Prevents hair loss
2. Has an anti-aging effect
3. Provides moisture

Bananas are a good source of tryptophan which has a sedative effect on the body. Tryptophan helps to fight stress and calm nerves. Diabetics should avoid consumption of ripe bananas as they have a higher amount of fruit sugar than those that are not ripe. Fruit sugar is quickly absorbed into the bloodstream.

Kiwi

Benefits:
1. Anti-aging
2. Boosts the immune system
3. Prevents wrinkles

Kiwi fruits are high in vitamin C which make capillary walls strong. Healthy capillary walls help transport oxygen and nutrients to the skin.

Raspberries

Benefits:
1. Prevents splitting nails and dry skin
2. Protects eyes and gums
3. Increases water intake

Raspberries are loaded with vitamin C which promotes healthy skin. They are also excellent energy boosters and they prevent finger nails from becoming brittle or splitting

Quench Your Thirst

In a medium sauce pan combine 2 cups of water and ginger and bring to a boil. Let mixture boil for 10 minutes. Click here to read more Chef Praylani Henry’s Ginger Lemonade recipe in the July – August 2009 edition of LiveLiving Christian Health and Wellness eMagazine.

One of the Best Exercises for Legs

In almost every gym there are two different leg press machines: the standard horizontal leg press and the 45 degree leg press. This description uses the standard seated leg press machine. If this will be your first time using this machine, don’t lift too heavy to begin with and stop if pain is felt. Remember to breathe during the effort phase; don’t hold your breath.

Muscles worked: quadriceps and hamstrings of the thigh, gluteus (butt).

Getting set up:
• Begin by sitting on the machine with your back and head against the padded support.
• Place both feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form a 90 degree angle at the knee with a little variation either way as long as the heels sit flat on the plate.
• The knees and ankles should form a straight line parallel with the floor. Your knees should neither bowed inward nor outward throughout the entire exercise.
• Your bottom should not be raised from the seat platform. If it is, and the legs are at too sharp an angle, then you need to adjust the seat back until the correct position is enabled. You can recognize this poor position when the knees seem to be in front of your eyes and you feel cramped.
• Grasp the assist handles.

Performing the movement:
• Brace your abdominal muscles and push the platform away with heels and forefoot by extending the knees and hips and pushing the back into the seat pad.
• The heels should remain flat on the foot plate and the front of the foot or toes should not be used exclusively to move the pad forward.
• Do keep the head steady and back against the seat.
• Do NOT lock out the knees in an explosive fashion but do express a full range of motion.
• Return the foot plate to the starting position by allowing the knees to bend under control while maintaining the feet flat on the surface. Repeat the exercise.
A few points to keep in mind to perform when performing this exercise:
• Ensure a full range of motion is possible without raising the hips from the seat. Take time to adjust the seat for best position.
• Maintain heel contact with the plate and ensure you push with heels and forefoot.

Rescued

”Bodybuilding had been a great escape for me in a way. But God rescued me.”Click here to read more of The Misalignment of Lou Ellen Jackson in The Secret Place at LiveLiving.org.

What’s the Connection?

”Recently I began teaching the book of Genesis for our church’s Bible Study. As a physician, I’ve always emphasized the connection between our spiritual lives and our physical health, specifically in the areas of obesity and weight-related illnesses.” Read more of Aligning Our Taste Buds with the Bible by Kara Davis, M.D. in the July – August 2009 edition of LiveLiving Christian Health and Wellness eMagazine. Visit LiveLiving.org.

The Right Way to Stretch

The older we become our muscles tighten and our range of motion becomes limited. The physical activities we used to execute with ease seemingly become more challenging. Stretching provides a multitude of benefits when performed on a regular basis. The runner’s stretch is great to perform after all cardiovascular training such as: running, walking, and biking. It helps to reduce muscle soreness, leg cramps, joint pain and increase flexibility. In addition to leg routines, the runner’s stretch is effective after exercises such as squats, lunges, hamstring curls, and step-ups.

The Runner’s Stretch

1. Begin the stretch position by stepping with your right foot forward so you toes line up with your fingers on the floor and your knee is in line with your ankle.

2. Slide your left leg behind you with your knee on the floor. Keep your spine long and straight and your shoulder blades down. To deepen the stretch, press your hips forward and down and your collarbones up. Breathe in and out!

3. From this lunge position lift your hips up towards the ceiling, sliding your hands back a little and straightening your front leg as much as possible.

4. Try to press your back heel toward the floor. You can allow your toes to angle out slightly. No more than 45 degrees. Keeping your legs as straight as possible, with your hips reaching towards the ceiling, relax your upper body down towards the floor resting over your front leg.

5. Breathe; then return to the upright, standing position, and begin the stretch with the opposite leg as your lead leg. Try to hold each position of the stretch for 20-30 seconds doing 2-3 repetitions on each side. Work on increasing your hold time for the stretch to 1 minute for 2-3 repetitions on each side.

Smile!

Smile! It’s a beautiful day! For the word of God says, “This is the day the Lord has made; let us rejoice and be glad in it.” Psalm 118:24

Early this morning I was so blessed when I was greeted by a smile on the face of my little one. It’s amazing how uplifting a smile can be. My dentist and my orthodontist focus their advertising on helping their patients achieve a bright smile. I personally pursued a healthy smile through brushing, flossing, regular dental cleanings, braces and retainers. I learned however that certain foods impact having a healthy mouth and a great smile.

Tooth decay occurs when the tooth enamel is destroyed. This type of decay results from a buildup of sugary or starchy food residues left in contact with our teeth. Some of these foods are more obvious than others such as candy, cakes, soda and cookies. Those that may not be apparent for example are bananas, cereals, and breads. Bacteria love this type of environment; they thrive off it causing formation of acids from these foods that lead to decay. The longer food remains in contact with our teeth the more acid. I learned from my orthodontist that our molars (the teeth that grind our food) or even teeth that are not properly aligned are food trap zones.

There are some foods that neutralize acids (countering acids that lead to decay) and increase saliva:

Pears and apples
Both pears and apples have a high water content which help the mouth to produce greater saliva flow. The more saliva flows the greater the protection against bacteria.

Tea with milk
Wash away bits of food, strengthen your teeth, and get important tooth minerals that fight decay by drinking tea with milk.

Nuts, chicken and dairy foods
Nuts, chicken and dairy foods provide tooth minerals such as phosphorus and calcium.

The Silent Killer

Subluxations like hypertension are silent killers. Click here to read more about “Subluxations Kill! The Importance of Proper Body Alignment” by Dr. Mark E. White, DC in the July – August edition of LiveLiving Christian Health and Wellness eMagazine. Visit www.liveliving.org

If You Don’t Feel This Muscle, You’re Not Working It

If you are working the tricep muscles correctly, you should feel them as you exercise. These three muscles belong to the smaller muscle group, but they are powerful. They are important in toning the arms. The kickback is a mandatory exercise that should be a part of a good arm workout.

The Kickback

1. Begin by putting one knee / lower leg on a bench with hip and knee in alignment and foot hanging over the end of the bench.
2.  Bending forward placing your hand on the bench, keeping your wrist in alignment with your shoulder, your back / spine should be parallel to the floor. Pull your abs in tight for spinal support.
3. By holding a dumbbell of your chosen resistance in the free hand, bend your elbow pulling the upper arm in alignment with your back.
4. Slowly straighten your arm behind you, squeezing the triceps at full elbow extension. (N.B. This is more of a pushing movement as you extend your arms back.)
5. Then slowly lower your arm allowing your elbow to bend back to the starting position. Repeat 10 to 12 repetitions.

It’s a Matter of Trust

My son and I had a conversation once that proved to be a learning lesson for me. It went like this:

“But Mom that’s not the right way”
“Yes it is”
“I am trying to tell, I mean, show you I can do it this way.”
“Do it like I told you.”
“But why Mom?
“Because I said so and you need to trust me. I would never tell you anything wrong, at least not on purpose. Trust me and do as I tell you to do.”

The conversation ended after that and though my son did not like not having it his way he discovered through the process my instructions were best.

The next day as I drove down the road on the way to the store that conversation came to mind. The Holy Spirit spoke to me, “that’s just what I want you to do, trust me.” I pulled over and sat thinking of the steps I must take in trusting God to receive His promises.

Here are the six steps that I thought of:

1. Find scriptures that promise what you need
“Now this is the confidence that we have in Him, that if we ask anything according to His will, He hears us. And if we know that He hears us, whatever we ask, we know that we have the petitions that we have asked of Him.” (1 John 5:14-15)

2. In faith claim the promises you need
“Ask, and it will be given to you; For everyone who asks receives” (Mat 7:7-11)

3. Trust God and believe that He has given you what you asked for
“Therefore I say to you, whatever things you ask when you pray, believe that you receive them, and you will have them”. (Mark 11:24)
Trust in Him at all times, (Psa 62:8)

4. Be bold and confess what you are believing and claim it in faith
“And since we have the same spirit of faith, according to what is written, “I believed and therefore I spoke,” we also believe and therefore speak,” (2 Cor 4:13)

5. Take action in faith
“Thus also faith by itself, if it does not have works, is dead” (James 2:17)

6. Continue believing and confessing in faith despite the circumstances
“Let us hold fast the confession of our hope without wavering, for He who promised is faithful.” (Heb 10:23)