New Year’s Resolution: Don’t Fall for the Monkey Trap

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 By Bonnie Pfiester, Fitness Trainer

Moving on in many ways means saying goodbye. The problem is, goodbyes are often hard, even when the place we are headed may be a good place to be.

I don’t know why it is so hard to let go of the past, but it is. We prefer the “known” over the unknown I guess. Ironically, we often prefer the known even if the known is not a good place to be.

It may sound crazy, but I believe many of us don’t get to experience a lot of great things in life because we have such a strong grip on the past. This issue can also affect us when attempting to make New Year’s resolutions – especially when it comes to weight loss.

It reminds me the story of the monkey trap. The trap is basically a hollowed out coconut filled with rice. The coconut, which is chained to a stake, has a small hole in it just big enough for the monkey’s hand to go in but too small for his closed fist of rice to come out. Crazy as it seems, the monkey cannot see that freedom without rice is more valuable than being captured with it and is trapped.

Like the monkey, we are often scared of losing something, like a favorite food or a certain lifestyle. While pride may stand in the way for some, others hold on to excuses. Unfortunately, many people simply accept things the way they are as if there were no other choice. In essence, we are no different than the monkey – trapped by our own decisions.

Sometimes we need to take a closer look at what is standing in the way of our success.
What do we have such a tight grip on? What has kept us from making our New Year’s Resolutions stick last year or what prevented us from even making them to begin with? Whatever your answer is, this year is the year to let go so you can move on.

~Bonnie

bonniefit.jpgBonnie Pfiester is a Personal Trainer, wife to the famous fitness trainer Steve Pfiester of the reality TV show “Fat March”, and owner of the women’s health club Longevity Fitness.

You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com or here at the kitchen table by visiting the Bonnie Pfiester page.

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Exercise Alone is Over-Rated

PhotobucketBy Bonnie Pfiester, Fitness Trainer

Exercise can be a lot of hard work for very little reward if you’re just relying on exercise alone to help you drop weight. At the end of the day, sometimes it can almost seem like it’s not even worth the energy.

If that time paid off on the scale, no one would complain. It’s when the scale stands still people want to give up. So how do you make it pay off for you?

I find most people beginning an exercise program don’t really change their diet as much as they rely on the exercise to do all the work. It seems to make sense. I mean, exercise is very hard – it should melt the calories away. Right? Read more

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Weight Issues Cause People to Hide

PhotobucketBy Bonnie Pfiester, Fitness Trainer

As a fitness professional, I often feel like a Priest at confession. Over the years, I’ve heard it all. As people lose weight they begin confessing past ‘sins’. One of the most popular confessions is what people choose to avoid because of their weight.

Top on everyone’s list is taking family photos. One of the hardest things to do is to get someone who’s lost a lot of weight to come up with a “fat picture”. They all have the same response, “No one wants to get their picture taken when they’re fat.” Unfortunately, once they lose weight, they realize how much of their life was lost to just a memory.

Next on the list are weddings and reunions. Both events offer opportunities to see people you haven’t seen in a long time. If that’s not enough stress, then you add the million photographs to capture the occasion. Before you can even get home to unpack, pictures will be posted online and emailed across the country. Read more

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Make Your Exercise Time Count in 3 Simple Steps

By Bonnie Pfiester, Fitness Trainer

Diet and exercise are not hard but take time. Unfortunately time is not something most people have a lot of.

Ironically, people end up wasting a lot of time because they don’t manage their time wisely.

They spend too much time doing one thing, not enough time doing important things or wasting time doing anything and everything but the right thing. When people feel as though their effort does not match their results, they give up.

I want to encourage you! Here are 3 simple steps to help you make the most of your time.

1. Take more time to eat less. You look like what you eat more than you look like what you do. The catch is eating right takes time. The whole process starts with grocery shopping. If you don’t shop well, you can’t expect to eat well. Then you have to prepare the food and do whatever it takes to make sure you have healthy food with you at all times. Packing lunches and snacks are a vital part of avoiding temptation.

Paying closer attention to calories and portion sizes will also require some time but the payoff is tremendous.

2. Take less time to exercise more. Many people invest a lot of time in what they would call exercise, but is often just increased activity. Although activity is good for your health, it’s not as effective for weight loss.

Many people are just going through the motions and wasting a lot of time doing minimal effort. Really burn some calories by turning a long morning stroll into a purposeful power walk. If you do weights, train at a higher intensity with less rest in between.

You don’t have to spend three hours at the gym everyday. Commit to one powerful hour three to five days a week and make every minute count! The more quality time you invest, the greater the reward.

3. Take the time to make sure you are not wasting time. This is a biggie. People spend a lot of time and energy on things that don’t work. Fad diets, weight loss gimmicks, books and fitness magazines often lead you to believe weight loss can be easy. It’s our human nature to try the easy way first. In the end, we just waste a lot of time trying to avoid the inevitable. Other people struggle because they completely go it alone with no guidance at all.

A person who is basically guessing their way through their fitness program is doomed for failure. Don’t waste your time floundering around aimlessly. Invest a little time initially to be properly guided. Hire a professional if you need to. Diet and fitness does work.

If you take time to understand why and how it works, you’ll be a lot more motivated to apply it to your own life.

~Bonnie 
www.LongevityClubs.com

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Running Pain Free

By Bonnie Pfiester, Fitness Trainer

Some people make running look easy. Who would think such a simple task would be so difficult. I know when I started to run again, I was discouraged to discover just how challenging it was.

Not only was I unable to run very far, everything hurt. My hips hurt, my knees hurt and my pride hurt even more. If I only knew then what I know now, I would’ve prevented injury and progressed at a faster rate.

That’s why Russ Altman, Certified Personal Trainer and Running Boot Camp Coach at Longevity Max Fitness, is passionate about teaching people how to run. “People don’t pay attention to injury warning signs. They continue to run or don’t make modifications,” explains Altman.

One of the common mistakes is increasing mileage to quickly or sporadically. In addition to a good warm-up, Altman suggests only a 10-15% increase in mileage, or time, each week to prevent injury. He also recommends a day of rest between runs to allow your body to recover.

Another common mistake is not having proper footwear. Bill Urban, from the Runner’s Depot, says most people buy their running shoes too small. “When your body heats up your feet swell”, Urban explains. “There should be a full thumbnail length between the toe and the end of the shoe.” Read more

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Does this Snuggie Make me Look Fat?

June 12, 2009 by Dr. Nicole Sundene  
Filed under Exercise, Kitchen Sink, Weight Loss

by Dr. Nicole Sundene

With 1/3 of Americans obese, every month is now “Weight Loss Month” at the kitchen table!

It may be acceptable for me to hide in a Snuggie like I did on Mother’s Day, but I am moving down south to Arizona and need to tone up FAST! Here are some of my favorite weight loss tips and tricks:

  • Best Alternative Medicine Plan for Weight Loss
  • Know your fat burning zone so your exercise counts.
  • Ride the Wave or find a new fun toy to help you burn a few extra calories and stretch out those hips from sitting around the office all day.
  • Sleep: Studies show if you don’t get enough sleep that is a cause for weight gain, and during these “Tough Economic Times” we need to use all the freebies we can snatch up!
  • Calcium: Are you getting enough calcium? Research supports calcium supplementation for weight loss. Woo hoo!! This is a simple and cheap thing we should be taking anyway. I am not a fan of calcium carbonate as commonly used in many antacids, because we actually need acid to absorb our minerals, therefore I prefer calcium citrate. Non-menopausal adult women should get about 1200mg in daily divided doses to prevent osteoporosis and help control weight.
  • Fiber: Best source for fiber is fruits and veggies. I also use these chewable fiber tablets by Enzymatic Therapy, add ground flaxseeds to smoothies, and typically don’t recommend psyllium fiber as it can make some people really gassy….especially if I have to be around them!
  • Chomium Picolinate: To help balance cravings try 200mcg of chromium twice daily.
  • Multivitamin: If you are restricting your diet be sure to make sure all your bases are covered by taking a high quality multivitamin.
  • Make a Zero Zone: Your fridge feng shui is Uber important. Zero calories and guilt free snacks like fruits and veggies should be readily available and accessable. Hide the non-whole food treats for the “out of site out of mind” benefit.
  • Make it a Gym Date: Whether catching up with a girlfriend over the stairmaster, or strutting your stuff on an actual date at the gym, suggest healthy alternatives to the typical dates that consist of sitting around and overeating, overdrinking, and over-overing in the Standard American Diet (SAD) fashion.
  • Reading: Join our book club just by staying tuned, or subscribed. Bobbie Laing will be writing about many different genres between self help books, engaging novels, and so forth. When we have a quiet night reading, we are nurturing that within us that is stressed and needs to be calm while avoiding television ad brainwashing.

Read More: Weight Loss category

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Are You in the Fat Burning Zone?

By Dr. Nicole Sundene

Today we are going to make sure that you are working out in the fat burning zone, because as Fitness Trainer Bonnie Pfiester said in one of her last articles we need to “Make Our Workout Time Count.”

How to Calculate Your Fat Burning Zone

220-Your age=Max Heart Rate
Max Heart Rate x 0.60=Fat Burning Zone

If you aren’t in the fat burning zone when you are exercising then you really aren’t doing SQUAT to lose weight, and I am not talking about doing squats here people!

First of all, this little rant about the fat burning zone was inspired by the obese man I saw jogging along yesterday. He was jogging along red faced, sweating profusely, and had his face distorted in pain. I quickly reviewed my ABC’s of CPR:

  • Airway!
  • Breathing!
  • Circulation!

So why did we just review the basics of CPR when discussing burning fat for weight loss?

Because most overweight people I see working out are either working out MUCH TOO hard or just not hard enough. You need to get in to that fat burning zone. If you are all red and sweaty and look like you are about to die, you are likely working too hard. If you aren’t even breaking a sweat, you likely are just wasting your time. I see this often, and then I see these same people complaining they are not losing weight.

My dad, the Ironman traithlete, gave me his “Sports Instruments” heart rate monitor about ten years ago and it still works great! I have heard that Polar and Omron are good brands as well. Remember that if you are not a professional athlete you likely don’t need the fancy one with all the bells and whistles. Simplicity is bliss!

Lance Armstrong may need to know all that but you really just need to know what your number is until you are training for the Tour de France….and maybe an estimation of calories burned to help keep you in The Reality Zone. Because to maintain weight, calories in have to equal calories burned. To lose weight…you do the math.

We just want to know the basics: your heart rate, and if you want to get fancy you can add a bit of info such as your age and weight and it will give you a ballpark figure of how many calories you just burned, which can be frighteningly depressing information.

Do you exercise with a heart rate monitor? Do you like it? Which brand do you personally use or recommend to patients? Feel free to share in the comments section of this article.

If you manufacture Heart Rate Monitors and would like me to report on your brand contact us to make arrangements for our product testing reports.

Related reading:

Fueling for Fitness

Is Food a Bad Ex-Lover?

Weight-loss: Balance Your Dieting Checkbook

Make it A “Gym Date”

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

If a Shrimp Can Run on a Treadmill…So Can YOU!

Okay Kitchen Table readers -  May is weight loss month, so if this shrimp can run on a treadmill…then so can you! Better yet, get out there on those sunny spring days and hit the pavement.

~Dr. Nicole

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Make it a “Gym Date”

By Bonnie Pfiester Fitness Trainer

When you think of going on a date, most people think of going to dinner or a movie. Although there are more creative date ideas, food and entertainment tend to top the list.

PhotobucketWhen I began dating Steve, he worked three jobs and went to school. We had to find time to share with each other. He would go to church with me and I’d go to the gym with him. Since working out was something he did every day, the gym was a big part of our date life – and what a great date idea.

First, a gym date is healthy. As stress continues to inhabit our lifestyles, we need to workout more than ever. Busy schedules leave us very little spare time so a gym date kills two birds with one stone, allowing you to spend more time with the love of your life and take care of yourself too.

Second, a gym date is sexy. Dare I say sexy? There is something attractive about a person who takes care of their body. I’m not talking about beautiful looking people wearing tight fitness clothes. I’m simply talking about the attractiveness of someone who is disciplined. Maybe it would be easier to understand the opposite – laziness is unattractive.

In addition, working out makes you feel attractive too. I know I am the most confident and feel the best about myself when I’m working out the most. This type of confidence greatly affects how someone receives and gives love.

Next, a gym date says “I love and support you”. Everyone needs to exercise, but some people may need it more than the others. When you go to the gym together you are telling your spouse you love and support them. The accountability and support of doing it together can speak volumes.

Another important part of gym dating is making couple time without the kids. Since most clubs offer childcare, parents can spend time together as a couple without the worry of getting a sitter. The time you spend in they gym will make you a better spouse and parent.

Lastly a gym date is very affordable. Monthly dues for the entire month equal what most people spend on one dinner date. In today’s economy, an affordable date is a welcomed. If you think about the number of gym dates you could have in a month’s time compared to the equal cost of other dates, you can see there is a lot of bang for the buck.

Now don’t get me wrong, I’m not suggesting you cancel your dinner reservations for Valentines Day so you can hit the gym. What I am suggesting is a gym date is a great date idea with endless benefits.

~Bonnie

Bonnie Pfiester is a Personal Trainer, wife to the famous fitness trainer Steve Pfiester of the reality TV show “Fat March”, and owner of the women’s health club Longevity Fitness.

You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com or here at the kitchen table by visiting the Bonnie Pfiester page.

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Why You Should Invest in Fitness

PhotobucketBy Bonnie Pfiester Fitness Trainer

When it comes to luxuries, a health club membership is one of the few luxuries that often prove be a good investment. However, a gym membership is commonly one of the first things to go when money gets tight.

Somehow, we justify the need for television and other extras over the need to stay healthy. Don’t get me wrong, if you tried to take my satellite TV away I would put up a pretty good fight too. Interestingly enough, some of the same people crunching numbers to make wise investments are unaware of the return on fitness.

First, healthy people have fewer hospital admissions, shorter hospital stays and lower medical expenses. One of our members recently bragged “I feel great and am taking half of the medication I needed before.” Although most of our members are just excited to feel good again, it’s also financially rewarding.

PhotobucketSecond, healthy people have the opportunity to make more money. Fewer medical issues means fewer sick days and more money in your pocket. Not only are you able to work more hours but you become a more valuable employee, increasing job security.

Another plus to being fit is healthy people tend to land more jobs than overweight, out of shape individuals. Employers are more likely to invest in healthy employees merely because they are more likely to be energetic, disciplined and productive.

Next to physical health is the positive affect fitness has to our mental health. Physical activity actually helps manage depression and anxiety. A Harvard study once found that strength training reduced clinical depression symptoms more than counseling.

This is particularly helpful for women since women are the least likely to lift weights and twice as likely to suffer from depression. Mental healthcare cost money, so the more stable we become mentally and emotionally the more money we can save.

Furthermore, exercise builds confidence and increases self esteem, which can have a major impact on someone’s career. People who once lacked the confidence they needed to chase their dreams begin to have more drive than ever. One of our members recently said “I now have the confidence to believe I can accomplish anything I set my mind to.” This newfound confidence can take you places in your career you never thought possible.

Besides all the obvious savings, healthy people save in many other ways. Whether it’s walking 9 holes instead of renting a golf cart or using a city sidewalk instead of taking a cab, healthy people have more options to save money.

So whether you decide to invest in a good pair of tennis shoes or decide to join a gym, investing in fitness is one investment worth making.

~Bonnie

Bonnie Pfiester is a Personal Trainer, wife to the famous fitness trainer Steve Pfiester of the reality TV show “Fat March”, and owner of the women’s health club Longevity Fitness.

You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com or here at the kitchen table by visiting the Bonnie Pfiester page.

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

The Five Hidden Evils in Nutrition Bars

shutterstock_3529294.jpgFinding a truly healthy nutrition bar can be tough as I noted in my article, “Zing Bars Awarded Best Nutrition Bar 2008.”

I interviewed the makers of Zing Bars, nutritionists Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD to help us better understand the following unhealthy red flag ingredients commonly found in our not so healthy “health bars.”

What are the 5 Most Harmful Ingredients Commonly Found in Nutrition Bars?

1. Trans fats are listed as “partially hydrogenated” oils in a packaged food’s ingredients list. Trans fats have been shown to increase total cholesterol and contribute to heart disease. They also spur inflammation, an over-activity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions.

The good news is that as of January 1, 2006, trans fats are required by law to be enumerated in a food’s Nutrition Facts Panel. Despite ever increasing public awareness, however, trans fats still have a place on the FDA’s “GRAS” (generally regarded as safe) list so watch out for their continued use.

2. Fractionated Palm Kernel Oils are an increasingly popular ingredient in bars today. They are commonly used to help stiffen chocolate coatings that would otherwise not be solid a room temperature. This “fractionation” process dramatically raises the saturated fat content of the oil, and confers many of the same anti-melting shelf stability aspects of trans fats.

It appears that fractionated oils may be taking the place of trans fats in certain products, stepping in as public awareness about trans fats rises. While more research is needed to determine the extent of the health risks of fractionated oils, it’s clear that they confer a higher level of saturated fat and a poorer quality fat profile overall.

3. Sorbitol, Mannitol, & Maltitol are sweeteners known as sugar alcohols. Manufacturers of candies and many sports bars use sugar alcohols as a replacement for conventional sugar or high fructose corn syrup. These sugar alcohols taste sweet, but have less of an impact on blood sugar levels compared to traditional cane sugar. Unfortunately there are several myths and popular misconceptions surrounding sugar alcohols.

Myth 1: Sugar alcohols are calorie free. This is unfortunately false. The most commonly used sugar alcohols have between 50-75% of the calories per gram of table sugar.

Myth 2: Sugar Alcohols only slightly raise blood sugar. While it’s true that most sugar alcohols have a lower glycemic index (or effect on blood sugar) than traditional table sugar, the effect is hardly negligible.

Despite fewer calories per gram, Sugar alcohols can raise blood sugar anywhere from 50-100% of the amount expected from table sugar alone. This means that some sugar alcohols may contribute to blood sugar swings & crashes normally associated with “traditional” sugary snacks & treats.

Myth 3: Sugar alcohols have no side-effects. Untrue! Sugar alcohols are not fully digested and absorbed by the body, so some of the compounds remain in the gut and are allowed to pass to the colon; an area sugars are normally never allowed to enter.

These sugars can pull extra water into the colon via osmosis, leading to diarrhea and cramping. They can also be fermented by the bacteria that normally inhabit this area of the digestive tract, leading to increased flatulence. The “threshold” or amount required to produce this effect varies from person to person.

So, not all sugar alcohols are created equally.

4. High Fructose Corn Syrup (HFCS) is a high glycemic sweetener, equivalent to sucrose (table sugar) in the degree of sweetness and calories per gram. While the research is unclear about whether or not HFCS is more harmful to health than sucrose, it’s presence in a food usually suggests a disproportionate amount of refined carbohydrate compared to fiber, protein and fat.

While HFCS is technically “natural” according to the FDA’s guidelines, it is a heavily processed product requiring many energy intensive steps. This makes it a less than optimal choice from an ecological point of view. HFCS also propagates the use of non-organic corn. So while the debate rages on about its healthfulness for humans compared to table sugar, its negative impact on the environment is more evident.

5. Gluten sensitivity is an emerging problem among American & Europeans. Current research points out that 1% of the population have Celiac disease (a more symptomatic form of gluten sensitivity). However, evidence suggests that gluten sensitivity (with its more non-specific presentation) affects many more people. Gluten is found in wheat, barley, oats, and rye primarily and athletes with sensitive stomachs should consider avoiding gluten.

Authors: Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD

Reference citations:

1. Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004; 79:606-12.
2. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006; 354:1601-13.
3. Trans fats: The Story Behind the Label. Harvard Public Health Review. Spring 2006.
4. Freeman J, Hayes, C. Low Carbohydrate Food Facts & Fallacies. Diabetes Spectrum. 2004. 17:137-140.
5. Hartman E. High Fructose Corn Syrup: Not so Sweet for the Planet. Washington Post. March 9, 2008. p. N02
6. Rubio-Tapia A, Murray JA. The Liver in Celiac Disease. Hepatology. 2007. Nov; 46(5): 1650-8.
7. Helms, S. Celiac Disease and Gluten-Associated Diseases. Altern Med Rev. 2005 Sept; 10(3):172-92
8. Miller GD, Jarvis JK, McBean LD. Handbook of Dairy Foods and Nutrition 3rd edition. National Dairy Council, 2006.
9. http://en.wikipedia.org/wiki/Whey_protein
10. Jenkins, D, Kendall, C, Josse A, et al. Almonds decrease post-prandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr 2006;136;2987-92.
11. L’Hocine L, Boye JI. Allergenicity and the soybean: new developments in identification of allergenic proteins, cross reactivities and hypoallergenization technologies. Crit Rev Food Sci Nut. 2007;47(2):127-43.
12. Farschi HR, et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005 Jan;81(1):16-24

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Zing Bars: Awarded Best Nutrition Bar 2008

PhotobucketHave you been searching for the best sports bar? Are you tired of all the refined junk, preservatives and other garbage you have to eat while exercising to make your body healthier?

Well as an avid mountain biker and endurance cyclist I have tried nearly every bar in the business, and have finally settled on what I think is the best. Zing Bars!

Congratulations to Zing Bars for winning the Kitchen Table Medicine award for the best in nutrition bars for 2008!

Here is why they are the best:

  • NO artificial ingredients! The founders of Zing Bars apparently were just as sick of all the unhealthy “health bars” on the market and have taken out all the other garbage that pollutes most sports bars and created a delicious whole food alternative for busy people.
  • No corn syrup! Zing bars are sweetened with agave syrup and real fruit juice. “Slow and steady wins the race,” and sweeteners with a lower glycemic index will continuously provide you with a steady energy source.
  • NO cottonseed oil. Anytime you read “cottonseed oil” or “partially hydrogenated cottonseed oil” just run the other way. Zing bars provide healthy fat from almonds.
  • These are whole food, hypoallergenic bars that are not only healthful but delicious! No wonder they were smartly formulated by four nutritionists.
  • They have fiber! Five grams of fiber per bar. This is great news for dieters and those with blood sugar issues as we want to balance everything we eat with fiber to increase the “satiety index” or that feeling of being satisfied. If you are doing the Iron Man or any other long distance endurance event I do advise to limit fiber consumption during the race, so don’t go eating ten of these on race day! But Zing bars are the perfect training treat.
  • These are great for children because they aren’t fortified with a bunch of synthetic vitamin isolates that can overload a young child’s system. Most athletes actually risk “hypervitaminosis” from all the vitamins they consume in their protein drinks, bars, multivitamins, energy drinks, and sports drinks. Nutrition bars don’t need added vitamins if they are made from healthy whole food ingredients.
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  • Two of the bars are gluten free, and all three are wheat free. Wheat is a top food allergen responsible for many bad gut aches in athletes, and gluten is a total gut bomb that should not be included in any bars used for athletic performance.
  • Zing bars are free of soy! Soy gives many athletes a major gut ache just like wheat which is why I recommend whey and rice protein as the most gentle protein sources for delicate stomachs. Zing bars are made with whey protein. Whey is the best protein source for athletes.

HealtheGoods has Zing bars on sale at 15% off for a limited time. You can also stop by ZingBars.com for more information about my new favorite thing!

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

How Much Can I Exercise when I am Sick with a Cold?

December 5, 2008 by Dr. Nicole Sundene  
Filed under Colds/Flus, Exercise, Influenza

Now most of us know better than to go on a twenty mile run in the freezing rain and wind when we are suffering from a bad cold, but still many of my athletic clients will call me up and ask exactly how much exercise they can get away with while they are sick.

I follow the basic rule of thumb that if you have a cold above the chest that a light work-out is ok. Exercise raises our body temperature which then allows oxygen to be more bio-available for our immune system to utilize and kill whatever pathogen is ailing us.

Light exercise stimulates the immune system, yet extreme exercise is shown to suppress immune function. Exercise can be used therapeutically to stimulate the immune system at the first sign of a cold or upper respiratory infection. Remember that most colds spend on average Read more

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Fitness: How to Get Motivated!

October 27, 2008 by Dr. Nicole Sundene  
Filed under Exercise, Kitchen Sink, Motivation

Do you ever fall off the wagon with your exercise routine?

Do you feel like you should be exercising but just don’t have the motivation to get started? If so–this post is for you. I chose one of the most MOTIVATING people in fitness to interview, Kelly Olexa the author of “Aim High”.

The following are Kelly’s best tips on starting a new fitness program, staying motivated with your current fitness program, as well as her best exercise tips and tricks!

I hope Kelly’s infectious enthusiasm will be the cure for stagnation across the nation. Read this and then GET MOVING PEOPLE!

Kelly, what are the best ways to motivate someone in to starting a new exercise routine?

To motivate someone to start a new exercise routine, it is critical to first create the right mindset and establish your goal. To do this, one can consider three questions:

#1 If I knew I could not fail, what would I change about my body?

#2 Doing what I am currently doing (eating the way I do, exercising the way I do), will I achieve that goal?

#3 If not, am I willing to do whatever it takes to reach that goal, knowing that if I do the work, I WILL SUCCEED? Once you have that mindset, once you see what you really want, then you develop an Action Plan that maps out how you will achieve the desired results. Taking that “Big Hairy Audacious Goal” and breaking it down into “bite-sized” pieces can be very motivating in itself – because it is easier to see yourself walking down the block first, as opposed to running a marathon. BELIEF in yourself and your capability to achieve your goals is likely the most critical predictor of success.

What keeps you motivated to exercise?

Continually keeping my eye on my goal is what keeps me motivated. To do that, I must continually “feed my brain” with reminders of my goal; whether I focus on pictures of a physique I aspire to, stay actively engaged with other like-minded individuals, read motivating books, watch inspiring movies, etc. If you don’t continually re-focus on your vision, you can lose sight of the goal altogether.

When did you become interested in fitness?

I honestly first became interested in fitness after seeing the movie “Truth or Dare” with Madonna. Seeing her chiseled physique, I knew that THAT was what I wanted to achieve.

Describe your typical work out week:

It has been a continual evolution, but presently I train 6x a week, about 2 hours a day. I weight train first for an hour followed by cardio for fat loss. The cardio is alternated by HIIT one day, then slower steady cardio the next and so on.

What are the 5 simplest fitness tips for busy people to work in to their day:

In this day and age, we are ALL busy. Whether you work or not, have kids or not – that is irrelevant. These are FACTORS to consider, yes, but not EXCUSES to bail out. There is a wealth of information available and myriad different workout programs anyone can follow. They do NOT require a huge investment in time. If you have DESIRE, DEDICATION AND FOCUS, you can do it. So, my 5 tips for busy people:

#1 Set aside one day a week to pre-cook healthy food. Make enough for a week and store in containers for easy packing. PACK YOUR LUNCH. This will save you time and money.
#2 If at all possible, squeeze in your workout in the morning or on your lunch break. It is very easy to be run down and tired at the end of the day. I’ve switched my routine to lunchtime workouts and it made a huge difference!
#3 Squeeze in activity everywhere; take the stairs, park your car farther out, take 4 10-minute breaks a day and do some simple bodyweight moves in your office. It’s easy and it all adds up!
#4 Drink water all day. As you chug the water, you will FEEL healthier and you’ll be WALKING to the restroom more!!
#5 If you watch TV EVER, that is time you could dedicate to working out. If you really want to watch TV and haven’t worked out, do some situps/pushups during the commercials.

What motivated you to start your fitness blog, “Aim High”?

I had been working out on my own and wanted to take things to the next level. I’d been reading other fitness blogs and found myself learning much from them. But mostly, I started my blog for ACCOUNTABILITY. I thought, even if just my good friend Sherry is reading this, who cares? The “world” can see that I am saying this is what I am aiming for, and that accountability is a HUGE HELP!!

If you had only 20 minutes to exercise every day…what would you do?

This is easy. I would do a Circuit Style workout (like Red Carpet Ready or Turbulence Training) which combines weight training and, because you move so fast and don’t stop, you elevate the heart rate and get in a great cardio workout also!

What is your best tip for staying motivated with your exercise routine? Accountability & Support.

For me, when I started my blog, it opened up a whole new world of like minded friends and a SUPPORT network of men and women that constantly encourage me and build me up. A MUST HAVE!!!!

Thanks for your wonderful tips Kelly! If you would like to contact Kelly for private coaching or follow Kelly’s day to day work out routine and diet to keep motivated simply visit her at KellyOlexa.com.

Read more exercise articles.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Fueling for Fitness

By Bonnie Pfiester, Fitness Trainer

Fueling up for fitness is the key to success.

Choosing the right fuel for a workout depends on the workout you’re fueling up for. It’s like fueling up a car. The fuel used for drag racing is totally different than fuel used for Nascar. Dragsters just need to get to the finish line as fast as possible, which is only about a thousand feet away. Nascar fuel needs to help you go fast, steady and strong so you can go the distance. In many ways the same principles apply to fitness.

Fueling up for fitness and weight loss can be very different. For instance, if you need to make it through an intense workout, like weight training or a boot camp style class, you’ll need something that can power you through your entire workout. Lifting a weight or powering a jump requires blood sugar readily available.

Unfortunately, if you choose the wrong fuel or don’t to fuel up at all you’ll end up broken down on the side of road for sure. Every time someone falls out in boot camp or weight training it’s because someone either didn’t’ eat – or didn’t eat right. A sugary Slim Fast drink or a 100 Calorie breakfast bar won’t last 15 minutes through intense training. That’s like putting dragster fuel in a Nascar. It’s simply not made to go the distance.

A dragster can go through more than twenty gallons of top fuel from warm-up to finish line. The same thing happens when you fuel up with high-processed foods or foods high in sugar– you simply burn through it too quickly. Once your body uses it all up, your blood sugar drops, leaving you dizzy, light-headed and often nauseous.

You need a fuel source that will help you go the distance. Low Glycemic foods like oatmeal, long grain rice, quinoa, squash, nuts and many vegetables take longer for the body to break down, releasing glucose more slowly and steadily. This means a steady and reliable energy source for your workout.

On the other hand, a fat-burning workout doesn’t require the same fuel source for energy. Of matter of fact, you want to force your body to use fat stores for energy instead of food. Since low-impact aerobics, jogging and walking don’t require instant power, you can wait for your body to make the blood sugar needed to keep you moving. Much like a hybrid, you can use stored up energy, or fat stores, for fuel.

When it comes to fueling up for fitness, choosing the right fuel for the right exercise is key to success. Now that you’re all fueled up, like Darrel Waltrip says, “Boogity, boogity, boogity! Let’s go racin’ boys!”

~Bonnie

bonniefit.jpgBonnie Pfiester is a Personal Trainer, wife to the famous fitness trainer Steve Pfiester of the reality TV show “Fat March”, and owner of the women’s health club Longevity Fitness.

You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com or here at the kitchen table by visiting the Bonnie Pfiester page.

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Cellulite Reduction: The Best Treatments

cellulitecure.jpgBy Bonnie Pfiester, Fitness Trainer.

Someone once asked me if I knew of anything that would help get rid of cellulite.

I am proud to say I do!

My answer isn’t a cream nor is it a complicated surgical procedure. My solution is something that has been around for years – diet and exercise.

Surprised?

You see, I don’t believe the issue is always the lumpy fat we call cellulite, but the problem can be magnified by the result of muscle deterioration. The unfortunate combination can leave skin loose and lumpy.

Let’s look at the facts. Women who do not exercise lose an average of 5 pounds of muscle per decade before menopause and a pound a year thereafter. Since cellulite is more common for women, this causes a couple of problems.

Each pound of lean muscle lost decreases your metabolism, making it easier to gain weight. If you already have a problem with cellulite, the slowing metabolism will only make matters worse. Weight gain causes the cellulite to be more pronounced as the fat cells grow.

If that wasn’t bad enough, the firm muscle that once supported the skin and fat is now shrinking. Lumpy fat cells are growing and smooth firm muscle is withering away. Have I scared you into working out yet?

Let me encourage you. Although diet and exercise may not get rid of all the cellulite in the world, it sure can make a huge difference. A low-calorie diet can reduce and manage overall body fat, affecting the size and visibility of cellulite.

Exercising to preserve or increase lean muscle mass can prevent, and even reverse, a lot of the problems. Building lean muscle not only increases your metabolism to help fight weight gain but it builds firm shapely muscle to support and smooth out our aging skin.

Some may argue, but I have seen too many transformations as a result of diet and exercise that are undeniable proof that it can work. Although diet and exercise may not always get rid of the problem completely, I bet it works ten times better than any cellulite cream on the market!

~Bonnie

Bonnie Pfiester is a Personal Trainer and owner of the health club Longevity Fitness. You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com .

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Exercise and Diabetes

Let me tell you about a simple little magic trick I learned about diabetes while traveling on a road trip with my Type I diabetic friend.

Her blood sugar was running very high, so we stopped at a rest stop and she proceeded to run several laps around the grass field followed by several minutes of jumping jacks and calisthenics.

She checked her numbers at the end of this little mini work out and they were magically within normal limits again! I had my eye on her the entire time and she had not given herself a shot of insulin.

How did you do that? I asked in shock

“Exercise is magic for diabetics” she smiled.

Exercise is not only important for diabetics for stress management, and cardiovascular protection, but it also works like free insulin in the body. Upon our return home I pulled up some research articles on this topic and found that exercise somehow makes the cells permeable to glucose without the need for insulin.

Wow! Exercise is magic for diabetics.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

The work place stretching routine

Sitting at a desk all day long creates a hunched over posture, which typically results in upper back and neck pain. The reason for this is that the muscles on the back side of the neck and upper back become chronically stretched throughout the day. A muscle can only stretch for so long before it will begin to spasm. By stretching out the muscles on the front side of the body such as the neck and pecs you can give the tight muscles on the backside a break.

A simple routine involves doing several sets of neck rolls twice daily, along with a few breaks a day to do “doorway stretches” . You can do a simple doorway stretch by standing slightly in front of a doorway with both hands placed slightly above shoulder height on the trim of the door. Now lunge forward until you feel a nice stretch in your pecs and the front crease of your armpits. Take some deep breaths and hold for at least 10 seconds. Keep in mind it takes at least 10 seconds for a muscle to relax. Taking a few moments throughout your work day to take care of yourself will not only help you feel better but should also enhance your overall productivity.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

The Ballerina Workout

December 9, 2007 by Dr. Nicole Sundene  
Filed under Back Pain, Exercise, Kitchen Sink

Photo Sharing and Video Hosting at PhotobucketBelieve it or not you can burn more calories throughout the day just by maintaining perfect posture. Upholding a healthy alignment, while continuously contracting your abdominal muscles inward will keep your back and core happier and healthier over time. Strong abs are the key to a healthy back. If you think of your body as an architectural structure if one side is weak it will then consequently put more stress on the non-affected side.
For instance, many pot bellied men complain of low back pain. Working up to an exercise routine that includes 5 minutes of abdominal work daily is integral to a back pain prevention program.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™