Capitol Rehab of Winchester blog

Day 11 Purification/Weight Loss

Monday, January 30th, 2012 At 2:09 pm

Day 8 Weight Loss and Purification Get Plenty of Sleep

Monday, January 23rd, 2012 At 3:40 pm

How Should I Feel Today?

Some more of the same. You should maintain energy levels as long as you get plenty of sleep. I have never slept so much! This allows your body to heal itself and facilitates the detoxification process.

Weight Loss

Small meals more frequently will facilitate weight loss. Don’t eat too many yams or too much rice. The goal is lots of vegetables. 30 minutes of walking. Cardio is *key.*

Reminders

Make sure that you are taking your supplements throughout the day and drinking a minimum of 2 SP Complete shakes. I added fish oil and will add protein to my shakes tomorrow.

Recipe of the Day

Tomato Cups (recipe makes 12 cups)

Great for a side dish or for an excellent finger food use cherry or small tomatoes.

Ingredients:

6 medium tomatoes
½ small cucumber
2 sticks celery
½ medium red onion or 2 scallions chopped
½ cup fresh parsley
1 tablespoon fresh mint (optional)
1 clove garlic
2 teaspoons kelp
1 tablespoon lemon juice
1 tablespoon olive oil (optional)
Celtic salt to taste (optional)

Directions:

1. Cut tomatoes in half and scoop out the center
2. Add tomato pulp to the other ingredients
3. Finely chop all ingredients, mix well and fill tomato halves

Days 4-7 1/3 Of The Way!

Sunday, January 22nd, 2012 At 2:48 pm

Myth: To avoid heart disease, we should use margarine instead of butter.

Truth: Margarine eaters have twice the rate of heart disease as butter eaters.

- Source: (Nutrition Week 3/22/91 21:12)

We are now a third of the way there.

I have been away from my computer for the last few days, but I am still on track. I was very fatigued on Thursday and Friday, but have recovered quite well.

Today, you should have more energy. The lack of protein can make you feel sluggish, so some organic whey in your shake is acceptable.

Remember, we may ad 3-oz of cold water non-farmed fish or organic chicken 2-4 times a day on Wednesday (I myself can’t wait for some salmon!!).

Exercise!

Remember to work out and perform 30 minutes of cardio a day. We want to boost our metabolism. For those doing the Purification Challenge, please know that our gym is at your disposal. Also, the Standard Process Website has some useful information. See links below:

Recipe of the Day

Guacamole

Ingredients

2 organic avocados – peeled and mashed
1 clove minced garlic
1 tablespoon finely chopped onion
½ chopped tomato (use less if diabetic)
Salt
1 tablespoon lemon juice

Directions

Mix all together thoroughly and put avocado seed back into bowl to prevent turning brown.
Tip: although you can’t have tortilla chips (always a favorite with this dip), you can enjoy a nice crudité with your guacamole by slicing up some raw vegetables (or using them whole if you prefer). Whole cherry tomatoes, sliced carrots and celery are always favorites.

Work On Your Golf Swing In The Winter!

Sunday, January 22nd, 2012 At 2:44 pm

Wall Squat Test & The Golf Swing

Golfers come to me every winter with a goal of increasing their driving distance for the upcoming year. Often times their mindset is to get their core “stronger” or to get more “flexible”. My question is, do you know where to start? Do you start by throwing yourself forward to touch your toes? Errrr! Let me stop you right there, do this simple 10 second test, yes, I mean YOU.

WALL SQUAT TEST VIDEO

Can‘t do it?

Optimal mobility is critical in the ankles, knees, hips, thoracic spine, and the shoulders, which all are required in order to pass this Overhead Deep Squat test. Having the required mobility during the test is also required for a effective, fluid and flawless golf swing. If there is any physical restriction in any of the joints listed above this squat test will not be executed properly and will lead into technical flaws in your golf swing. These little flaws will rob you of power and distance, and buying that new driver for 2012, is NOT going to fix your physical problem.

Why Most Weight Loss Resolutions Fail!

Tuesday, January 10th, 2012 At 2:35 pm

Are you sick and tired of being sick and tired? Is one of your New Years Resolutions to lose weight? Well good for you. But ask yourself, did you have the same resolution last year? If so, you are not alone.

A 2007 study by Richard Wisemen from the University of Bristol involving 3,000 people showed that 88% of those who set New Year resolutions fail.

According to Frank Ra (author of the new year’s resolution book “A course in happiness” ): “Resolutions are more sustainable when shared, both in terms of with whom you share the benefits of your resolution, and with whom you share the path of maintaining your resolution. Peer-support makes a difference in success rate with new year’s resolutions”.

Another problem with resolutions like losing weight, is people set unrealistic goals without a written realistic plan on how to attain it. When it comes to weight loss people usually eat less, cut out all their comfort foods, join a Gym they have no real intentions on frequenting, and before February 1st they quit, due to lack of results.

Many people define a goal of weight loss, but have no clear cut proven plan on how to do it. Combined with unreasonable goals their quest for weight loss is doomed to failure. Increasing exercise while decreasing food intake is not the best plan of attack. Losing 10, 20, or 30 lbs means nothing unless you have a true understanding of the optimum way to lose that weight. It is far better to learn how to eat properly rather than simply eating less. It is also better to approach exercise in a realistic fashion. What type of exercise is best to attain my goals? Simply put, it is the one you are committed to do. Whether that be P-90X, cross fit exercise, circuit training, or a simple 30 minute walk first thing in the morning, the one you are truly committed to is the best for you.

In order to lose weight we must burn more calories then we take in. Quite simple, right? Most take the approach of eating less. They believe by eating less they will burn more than they take in, thus lose weight. That is true in the short run. That is why most people who do fad diets lose weight, sometimes drastically. But by eating so little they depress their metabolism thus they continue to burn less calories. This leads to the inevitable rebound, when they put all the weight back on, plus 10 or more.

If you want to avoid the rebound and eventual failure you must approach weight loss differently. Exercise and eating should be geared to boost your metabolism and fit your lifestyle. It usually means eating more and in some cases exercising less. It means educating yourself on the right foods to eat and how often you should eat them. By eating more smaller meals you are feeding your metabolism and creating a calorie burning machine.

So forget the fad diets and unrealistic exercise goals. Instead decide to make lifestyle changes that will facilitate a healthy, happy, and long term weight loss. Take the time to learn more about how to eat and exercise to truly boost your metabolism. You will be glad you did.

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