Coach Alicia Fong

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Health tip for week Sept 28th

Keep your digestion healthy which is the key to a truly healthy body.

The importance of digestive health is underappreciated because most people are not even aware of.

Impaired digestion can trigger problems ranging from mild stomach upsets to life-threatening cancer. Millions of people struggle with digestive problems causing other health problems to occur including fatigue, weight gain, food allergies, arthritis, asthma, liver problems and mood disorders.

Think of the digestive tract as an entire ecosystem, a self-contained environment supporting a community of hundred of species of bacteria. This ecology consists primarily of friendly bacteria at work, our digestive flora. Without these beneficial bacteria to ferment and digest our food, we can’t have complete digestion or healthy bodies. A significant portion of our immune function is located in the GI tract to keep a favorable balance between the helpful and destructive organisms. Any of the following situations can upset the proper balance we need in the digestive system:

• Overgrowth of yeast or undesirable bacteria,

• any sort of parasites,

• viral illnesses,

• poor hygiene

• bad water

• starchy diet

• too many sweets

• food allergies

• frequent use of antibiotics

• certain medication

• radiation

• surgery

• physical injury

• stress

• environmental toxins

If you believe you have severe digestive problems, it is important to seek skilled medical expertise to help you. There are few things you can do at home to maintain a healthy digestion or make it better.

• Make sure you are producing stomach acid (hydrochloric acid or HCl for short). It destroys the bad bugs and sterilizes our food. In summary, stomach acid begins the process of protein digestion. If you want to know more about HCl, i recommend you read a great article “Digestion-The Foundation of Health” written by Dr. Peter Rouse and a book called “Optimal Digestive Health-the complete guide” by Nichols and Faass .

• Make healthy choices about what you put in your mouth. Don’t drink tab water. Avoid eating too much starchy food and sweets.

• There are few herbs you can eat or drink to promote good digestion like chamomile, ginger, peppermint, fennel and neem leaf.

• Make sure you have good microflora or friendly flora. The friendly flora are bacteria that have beneficial effects in the body. They are important because they help keep our immune defenses well tuned and provide valuable nutrients such as vitamin K, folic acid, and the essential fatty acid butyrate. One way to make sure you consistently have friendly flora in your body, use a good acidophilus/bifidus (in other words, probiotics) supplement. Yogurt can be a great addition to your diet if you are not dairy intolerant.

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September 28, 2010 Posted by | Uncategorized | 1 Comment

Health tip for week Sep 20th

  • To get any results, do exercises that are hard for you.

We all love to do things that are easy for us and we all avoid things that are hard.

For training, it is a little different.  If the exercise is too easy,  two things are happening:

1) You need to add any or more weight.  For instance, if body weight static lunges are easy, then hold two dumbbells.  Adding weight or more weight will make it harder.

2) You need to modify it or change it completely.  For example, static lunges are easy, then do walking lunges.  And if walking lunges with weights are easy, then do bulgarian squats.

When training or working out, you want to make it hard or challenging for yourself, otherwise, you won’t see results.  If your goal is to gain muscles, doing the same weight for over 2 weeks will get you nowhere.  I know some guys are afraid to go heavier because the weights might fall on them (especially on the bench press or shoulder press).  This is my response:  “Get a partner or someone to spot you”.  And I also know some, no, most girls are afraid to go heavier because they don’t want to bulk up and look like a man.  Ha.  Keep dreaming, girls.  It takes years and years and lots of drugs to get a girl to look like a man, unless the girl is lifting close to 300 lbs bench press and deadlift 500 lbs naturally (I mean no drugs), then I will probably start worrying about looking like a man.

Girls, please, don’t be afraid to lift heavier.  If you want a hot and lean body, go heavy.  You will not look like a man.  I lift heavy and nobody has ever told me that I look like a man or look scary.

To summarize the health tip, if you want results, you gotta train hard.  If it is too easy, change the exercise or lift heavier.

Thanks and enjoy your week.

September 21, 2010 Posted by | Uncategorized | , , | Leave a comment

Health tip for week Sept 13th

Hi everybody.  Lately, many people have been talking about the calories theories. I figure it will worth bringing up the subject.

No one eats calories; calories are just a measurement (as is an inch) and have no substance. A calorie is a unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree at one atmosphere pressure (does this sound like a human body?).

To read more, click here.  It explains why it doesn’t work in a scientific and biological way.

Most nutritionist will tell you to watch your calories when trying to get lean. Dr. Rouse, same person who wrote the article, further discussed the calories myth in a radio show and he pointed out a variety of studies that show WHAT you eat it is far more relevant than HOW MUCH you eat. Calories may not matter at all.

Why Calories Don’t Count – Download show here

September 12, 2010 Posted by | Uncategorized | , , , , | 1 Comment

Health tip for week Sept 6th

Hello everybody.  I apologize for not writing.  I had to take care of some very important personal stuff that required my full attention.  I am now back.  So here is this week’s health tip:

Dates are one of the best nutrition for dieting

Most people have a sweet tooth.  When dieting, cutting out all sweet is very hard.  Well, I have good news.  Dates are not only sweet but they contain all healthy substances our bodies need and extremely low, almost zero amounts of fat and no cholesterol.

Dates have high nutritional value.  Apart from being rich in natural fibers, dates also comprise of a lot of other nutrients, like oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, etc.  Some experts say that one date is a minimum of a balanced and healthy diet.  I’m not sure about that but I do believe that dates are very effective to satisfy that sweet tooth when you are trying to diet, plus they are have lots of nutrition benefits.

Here is a list of the nutritional values of dates (given below is the amount of nutrients in 100 gm of dates):

  • Sodium – 2 mg
  • Total Carbohydrates – 75 gm
  • Dietary Fiber – 8 gm
  • Sugars – 63 gm
  • Protein – 2 gm
  • Vitamin – A 10 IU
  • Vitamin C – 0.4 mg
  • Vitamin E – 0.05 mg
  • Vitamin K – 2.7 mcg
  • Thiamin – 0.052 mg
  • Riboflavin – 0.066 mg
  • Niacin – 1.274 mg
  • Vitamin B6 – 0.165 mg
  • Vitamin B12 – 0 mcg
  • Folate – 19 mcg
  • Pantothenic Acid – 0.589 mcg
  • Calcium – 39 mg
  • Iron – 1.02 mg
  • Magnesium – 43 mg
  • Phosphorus – 62 mg
  • Potassium – 656 mg
  • Sodium – 2 mg
  • Zinc – 0.29 mg
  • Copper – 0.206 mg
  • Manganese – 0.262 mg
  • Selenium – 3 mcg
  • Total Fat – 0.39 mg
  • Saturated Fat – 0.032 mg
  • Monounsaturated Fat – 0.036 mg
  • Polyunsaturated Fat – 0.019 mg

I like to share the Health & Nutrition Benefits of Eating Dates from an article I found:

  • Since dates get digested very easily, they are used for supplying quick energy and repairing waste.
  • Milk, when boiled with dates, become a very nutritious and invigorating drink for children and adults, especially during convalescence.
  • The nicotinic content in dates makes them an excellent cure for intestinal disturbances.
  • Regular consumption of dates has been found to check the growth of pathological organisms and help in the growth of friendly bacteria in the intestines.
  • Being a laxative food, dates have been found to be beneficial for those suffering from constipation.
  • For alcoholic intoxication, drinking water, in which fresh dates have been rubbed or soaked, is said to be quite effective.
  • Studies have shown that consumption of dates, soaked overnight and crushed, is good for those who have a weak heart.
  • It has been seen that dates serve as a tonic for improving sex stamina as well as sterility due to functional disorders.
  • Researches have revealed that dates are effective in preventing abdominal cancer.
  • Dates have a tonic effect and thus, hold value as medicines.

If you are a visual person, here is a link to some pretty graphics about some nutrition info on dates:

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/7348/2

September 6, 2010 Posted by | Uncategorized | , , , | 1 Comment