7 Nutritional Sugesstions for Overall Wellbeing

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Nutrition is the most important element in any wellness program.  The more you know about Proteins, Carbohydrates (Starch and Complex) and Fats (Saturated and Unsaturated) the better off you will be.  Nutrition is discussed in Tru Essencia's Heart to Heart Consultations before we start any programs with our clients.  Our services are integrated to teach our clients the benefits of connecting Mind, Body, Heart, Soul and Spirit; it's who we are.  It's challenging to only focus on one or two parts of us when the sum of it's parts is what creates overall wellbeing and happiness.  Everything is Energy.  The energy of what you consume in your body is ultimately what you become.  I find one of the common mistakes is portion control.

One of The best rules of thumb to remember: 
Eat Breakfast like a King/Queen, Lunch like a Prince/Princess And Dinner like a Servant

We need to clarify that each person has very specific needs for his or her own health.  One of the main concepts of this methodology is recognizing your bio-individuality. No perfect way of eating works for everybody. Most food that is perfect for your unique body, age and lifestyle may make another person gain weight and feel lethargic. Similarly, no perfect way of eating will work for you all the time. You may notice you eat different foods on days when you are working eight hours than on a relaxing day spent reading at home.  Foods you ate as a child may not agree with you as an adult. What you crave in the winter is completely different than what you crave in the summer.
Another critical part of postmodern nutrition is bridging the gap between nutrition and personal growth and development. These two entities are absolutely linked; you can’t look at one without the other. People really want to be better. They crave growth. But very few experts in the realm of personal growth and development address the importance of nutrition. Likewise, traditionally trained nutritionists will give you a list of foods to eat and not to eat, but their advice will not work until you start to identify what in your life is keeping you from making healthy choices. Look at it this way: a person stuck in a bad relationship can eat all the broccoli in the world, but it won’t change their relationship. !is bad relationship will cause their health and well-being to suffer. Similarly, if your career is opposed to your spiritual values, you will have a hard time making big breakthroughs with a health concern.  The energy spent at a draining job will ultimately outweigh the benefits of eating healthy food.

Being healthy is really not that complicated. Our body knows what to eat.  It’s the brain that makes mistakes. Maybe you heard about a diet that sounded great in theory, but after a week of eating that way, you started to feel weak and bloated. You don’t have to read nutrition books to know what to eat. Instead, you can foster a deep relationship with your body in which it naturally tells you what it needs to function at its highest potential. This postmodern approach will help you cultivate the ability to eat intuitively, trusting your body—not some book, chef or research study—to guide you to the foods that best support you and allow your body and mind to operate at their fullest potential.

Compliments of Integrated Nutrition in NYC

Basic Rules of Thumb for building the perfect Nutritional Plans that work for you:

Always Eat Breakfast: People who eat breakfast are much more successful at keeping weight off. When you skip meals, you become calorie deficient and usually end up binging later in the day. Snack throughout the day. You know the saying, “Don’t go shopping when you’re hungry?” Try it. Snacking can actually help some people eat less. By eating between meals, you can help reduce hunger pains and binging later in the day.

Drink More Water: By replacing soda, alcohol or coffee with water, you can cut a significant amount of calories from your daily routine. Many people can effortlessly lose 10 pounds by simply replacing soda with water throughout the day. Be aware of alcoholic drinks as well—a jumbo margarita can have up to 700 calories. Also try drinking water before your meal. The water will help break down the food more effectively. Prepare Your Own Meals: Restaurant food generally has more salt, more fat and more calories and is served in larger portions than food cooked at home. When you make your own meals, you can control the amount of salt and oil, as well as the portion size. If you have to eat out, try splitting one dish between two people or ask for half the meal to be wrapped up before it comes to the table.

Reduce Your Stress Levels:  Many people eat more when they feel stress; the stuffed feeling makes them feel comfortable and helps them relax. Try other ways of relaxing, like a hot bath or a walk around the block. Also try slowing down, breathing and enjoying each meal. Say a prayer beforehand or take a moment to be grateful for the food you are eating. Get Enough Sleep Each Night:  Growing evidence supports that missing out on sleep can increase your appetite. Most people need about 7-8 hours of sleep each night.

Keep Moving:   Start with small changes like getting off one stop earlier on a train and walking the rest of the way or parking in the back of a parking lot. Take the stairs whenever possible. Instead of meeting a friend for coffee, meet for a walk, or a bike ride or take a dance class together. Keep Track: Whether you keep a food journal or weigh yourself on a regular basis, find a method that will keep you motivated and help you track your progress.

Be A Food Detective:   Read food labels and don’t eat anything you can’t pronounce. Stick to simple, whole foods that will nourish your body. Identify Your Temptation Foods: You know whether they are salty or sweet, fried or creamy, and you know that if they are within reach, you will want them. Do not keep these foods in your home or office and get support from your family and friends with these foods.

Take A Multi-Vitamin:   Everyone can benefit from well-rounded nutrients. Some evidence suggests that by adding specific high-quality nutrients to a well-balanced diet, you can improve your metabolism and many enzyme processes for greater vitality and health.

Eat more foods that grow on trees and plants and eat less foods that are manufactured in Plants.  If you want to lose weight fast, you don’t have to go on a fad diet.  Just switch from simple to complex carbohydrates and eat lots of vegetables. You’ll lose weight and improve your health. Plant foods are so low in calories that they force the body to burn its own fat. Nobody gets fat on a nutrition that’s made up largely of green vegetables, sweet vegetables, whole grains and small amounts of high-quality animal protein and non-animal protein. But throw in a bunch of cookies, white bread, French fries and a few quarter-pounders, and you’ve got yourself a serious weight problem.  When people make the connection that healthy, whole foods really make you feel better, the weight becomes a secondary issue.

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Hip Hop Dance Related Injuries: Knee Strength

Mind, Body, Heart, Soul, Spirit

This is a very familiar topic for dancers of any genre. The injuries.. and if you are lucky and you have health insurance.. God Bless you, but many in the arts are not so lucky and use other means to heal in time for the next gig or job or opportunity.

I am no stranger to injuries related to dance from knees to back pain and spasms. I learned through experience what NOT to do. Starting with:

Improper Warm-Up
I injured my knee while performing a move I was not properly warmed up for. Not a smart move and I paid for it the following morning and there after. I was aware of the importance of warming up, but I was young/naive and took that for granted. My excuse for not warming up thoroughly.. Laziness...

Attention to Time Frame
I waited too long before I actively did anything to properly heal my knee. I did see a doctor for an MRI so I was aware of the damage. The doctor encouraged me to continue with my strength training and rehab it instead of surgery. I knew has a good chance to build my knee strength with proper training. So I focused on building muscle to be better and stronger.

Wear and Tear Over Load
As I trained, my legs were stronger and my knees felt better. But then i craved more and more weight in my training sessions. I would challenge myself by testing my strength squatting 270lbs, Leg Press 720lbs, benching 180lbs.. I would give myself a target and work on reaching it. It was a necessary phase in my workout strategy. My next step was to get on stage and compete. The wear and tear with the weight over load.. intense leg workouts combined with restricted calories and lack of hydration was enough. I went in for orthoscopic surgery shortly after my competition in 2005.

My healing process was challenging, but rewarding.. and it was work. Not only physical work, but mental and spiritual. Stress, lack of proper nutrition, Sleep, mind and body connection to recognize the body signals are signs to look for. Solution, injury prevention through strength, cardio and flexibility training, energizing nutrition, plenty of restful sleep, proper hydration to name a few. Injuries are also self inflicted sometimes without knowing. Everyday we do damage on a cellular level when our spirit is not being nourished. Instead we feed our bodies with negative, judgmental thoughts that causes a reaction that can later produce harmful effects from depression to disease. Developing a strong positive structure in the mind, body, spirit and environment will lead to a longer, happier life.

Easier said than done in many cases.. Start small.. Find a quite peaceful place, even if for just 10mins a day and meditate on the life you want for yourself. Not sure how to meditate? There are plenty of guides online that can help you.

Hip Hop Dance Knee Strengthening
I developed a passion for building muscle at an early age but did not think it was attainable. Now my training sessions are moderate intensity, enough of a challenge for my cardio and strength endurance with less pressure on my joints with heavy loading.

I love leg training days. They are the most challenging for me and requires my focus on form and load. Even as a personal trainer I enjoy workouts with other trainers. I need that extra push of motivation as well. Especially when I am preparing for a competition.

A typical leg workout for me consist of:
A circuit of each element available at most gyms; Machines, Free Weights, Cables and Functional Calisthenics.

Leg Extension, Leg Curls, Free Squats, Leg Press, Deadlifts, Walking Lunges and cable work. I train with weights and without to keep the balance. Calisthenics are just as important. In my opinion it's better to keep the variety and not just one and be consistent. It's fine if you need to take some time off from strength training, a week to a month. But very important to return to maintain your overall well being.

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Tips for Healthy Cooking

HEALTH TIP

You don't have to be Oprah Winfrey's gourmet chef or spend a fortune on expensive cookware to prepare food in healthy ways. You can make your favorite dishes without large amounts of fat or salt using basic cooking techniques.



Baking isn't just for breads and desserts. You can also bake poultry, lean meat, seafood, and vegetables. Baking usually doesn't require adding fat to the food, although you may need to baste the food to keep it from drying out. Simply place your desired food in a pan or dish and cook either covered or uncovered.



Roasting is like baking, but usually at higher temperatures. You can place your food in a roasting pan or on a baking sheet. When roasting meat, poultry or seafood, put a rack inside the roasting pan which will allow the fat in the food to drip away during cooking.



Broiling and grilling are cooking methods which allow the fat to drip away from the food. Both methods expose the food to a direct heat source. To broil, place the food on a broiler rack in the oven below a heat element. To grill, place the food on a rack above either a bed of charcoal or you may want to use a gas grill. A grill basket is very useful when cooking smaller items such as vegetables or seafood.



Braising is a two step technique. The ingredient is first placed in a pan on top of the stove and browned. A small amount of liquid, usually water or broth, is added. Then, the ingredient and the liquid is covered and slowly cooked. The cooking liquid is sometimes used afterward to form a nutrient-rich sauce.



Poaching involves gently simmering ingredients in water until they are cooked through. You may also choose a more flavorful liquid such as broth, juice or vinegar. Be sure to use a covered pan that best fits your food which will enable you to use a minimal amount of liquid.



Steaming is one of the simplest cooking methods. Place the food in a perforated basket and suspend it above simmering liquid. You can use water with seasonings added, or you may choose a more flavorful liquid. Flavor the food as it cooks.



Stir-frying is a traditional Asian cooking method which requires only a small amount of oil or nonstick cooking spray. The food is cut into small, uniform-sized pieces and then rapidly stirred in a wok or large nonstick frying pan.



You can give your meal more appeal by adding color, aroma and taste to your food. An excellent way is through the use of herbs and spices. You can add dried herbs in the early cooking stages, or fresh herbs toward the end of cooking. Be sure to use fresh herbs that aren't wilted and that have bright color. If you substitute dry herbs for fresh, only use one-third the amount.



Now that you're armed with the proper cooking techniques, you can prepare your meals like the pros, making them healthier and more appealing.