Healthy Living Tips
Posted by Edward Covelli
For those who attended both of my presentations, thank you for listening. As promised, I've summarized my information (in no particular order) and provided links for more information. Even if you missed one or both of my presentations and have questions about the information, feel free to ask.
Heart Exercise: We discussed the benefits of the PACE heart workout as the foundation for all exercise. To recap, you can do any exercise you like and mix them up, as long as the intensity can be high. After a two minute warm-up, you will alternate sets of 30 seconds of high intensity followed by 30 seconds of low intensity and repeat three to eight times. Some people will have to start out with shorter periods of intensity until their cardio output increases. You should do this every other day.
http://www.pacerevolution.com/pace-fitness/
Warrior Diet: The basic idea is to become a fat burner during the day. The easiest way to accomplish this is to limit intake of complex carbohydrates (pasta, bread, rice, potatoes, etc.) to one time per day. The best time is in the evening. It sounds like it is contrary to everything you hear, but if you let me explain the science behind it, it makes sense. And, it works.
http://www.warriordiet.com/content/view/23/34/
Favorite Supplement: Bee pollen: Various foods have been hailed as "perfect". One that deserves this distinction but is rarely mentioned is bee pollen. You could live on bee pollen and not suffer from malnutrition. Studies from all over the world indicate that the pollen collected by bees from the stamen of flowers is worth its weight in gold. Bee pollen contains 22 amino acids (and higher amounts of the eight essential ones than most high-protein foods), 27 mineral salts, the full range of vitamins, hormones, carbohydrates, and more than 5,000 enzymes and coenzymes necessary for digestion and healing. There is also some indication that using locally collected pollen will help with hay fever and other allergies.
http://www.whiteoakapiary.com/
Energy Warm up: Sitting behind a desk all day? Need a fast warm up before exercise? Try this:
http://www.clubrunner.ca/Data/7210/2208/html/85925/EnergyWarmUp.pdf
Strength Training Tip: When lifting weights, I am often asked "how many reps should I do?" The answer depends on your goals. For strength, you need to challenge the muscles, so four to six is ideal. For endurance, 12 to 15 is ideal. But there are problems with both. When lifting heavy, after the last rep, you still have energy left. When lifting lighter, the first few reps are too easy. So, most people settle on 8 to 10 reps. My tip is simple. Start with a weight that you can perform six good reps with and immediately drop the weight and continue the exercise until you perform 12 reps. This way you challenge and fatigue the muscle in one set. Try it.
Power Food: When you are on the Warrior Diet and you need a long burst of high power fat energy, then grab an avocado.
http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html
Guilty Pleasure: A glass of red wine or a piece of dark chocolate. Everyone asks, "Is red wine/dark chocolate good for you?" No, they aren't good for you. But, in moderation, they have enough health benefits to outweigh the negatives and make them a healthier alternative to other guilty pleasure.
Favorite Snack: Berries: Pack a ton of nutrients, huge variety, taste great, don't need any sugar or butter added, and you can grow them in your own back yard. Runner up: a handful of mixed nuts.
Dr. Ed
http://advanced-hic.com/AboutUs/Chiropractors/tabid/17638/Default.aspx#CovelliDC
http://www.pacerevolution.com/pace-fitness/
Warrior Diet: The basic idea is to become a fat burner during the day. The easiest way to accomplish this is to limit intake of complex carbohydrates (pasta, bread, rice, potatoes, etc.) to one time per day. The best time is in the evening. It sounds like it is contrary to everything you hear, but if you let me explain the science behind it, it makes sense. And, it works.
http://www.warriordiet.com/content/view/23/34/
Favorite Supplement: Bee pollen: Various foods have been hailed as "perfect". One that deserves this distinction but is rarely mentioned is bee pollen. You could live on bee pollen and not suffer from malnutrition. Studies from all over the world indicate that the pollen collected by bees from the stamen of flowers is worth its weight in gold. Bee pollen contains 22 amino acids (and higher amounts of the eight essential ones than most high-protein foods), 27 mineral salts, the full range of vitamins, hormones, carbohydrates, and more than 5,000 enzymes and coenzymes necessary for digestion and healing. There is also some indication that using locally collected pollen will help with hay fever and other allergies.
http://www.whiteoakapiary.com/
Energy Warm up: Sitting behind a desk all day? Need a fast warm up before exercise? Try this:
http://www.clubrunner.ca/Data/7210/2208/html/85925/EnergyWarmUp.pdf
Strength Training Tip: When lifting weights, I am often asked "how many reps should I do?" The answer depends on your goals. For strength, you need to challenge the muscles, so four to six is ideal. For endurance, 12 to 15 is ideal. But there are problems with both. When lifting heavy, after the last rep, you still have energy left. When lifting lighter, the first few reps are too easy. So, most people settle on 8 to 10 reps. My tip is simple. Start with a weight that you can perform six good reps with and immediately drop the weight and continue the exercise until you perform 12 reps. This way you challenge and fatigue the muscle in one set. Try it.
Power Food: When you are on the Warrior Diet and you need a long burst of high power fat energy, then grab an avocado.
http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html
Guilty Pleasure: A glass of red wine or a piece of dark chocolate. Everyone asks, "Is red wine/dark chocolate good for you?" No, they aren't good for you. But, in moderation, they have enough health benefits to outweigh the negatives and make them a healthier alternative to other guilty pleasure.
Favorite Snack: Berries: Pack a ton of nutrients, huge variety, taste great, don't need any sugar or butter added, and you can grow them in your own back yard. Runner up: a handful of mixed nuts.
Dr. Ed
http://advanced-hic.com/AboutUs/Chiropractors/tabid/17638/Default.aspx#CovelliDC