The Foundation for Community and Family Heal is offering immunization and TB Skin tests on a walk in basis Monday's only from 8am - 4pm and by appointment Tuesday - Friday from 8 a m- 4 p m at Children's Center, 815 W. 6th Street, Suite 110, Corona. Information: 951-270-0522
The program is also available on November 12 from 10:00 a m - 12:00 p m
Funded in Part by:
First Five of Riverside
San Manual Band of Indians
Corona-Norco United Way
CDBG Corona
The Foundation for Community and Family Heal is offering immunization and TB Skin tests on a walk in basis Monday's only from 8am - 4pm and by appointment Tuesday - Friday from 8 a m- 4 p m at Children's Center, 815 W. 6th Street, Suite 110, Corona. Information: 951-270-0522
The program is also available on October 15 from 10:00 a m - 12:00 p m
Funded in Part by:
First Five of Riverside
San Manual Band of Indians
Corona-Norco United Way
CDBG Corona
The Foundation for Community and Family Heal is offering immunization and TB Skin tests on a walk in basis Monday's only from 8am - 4pm and by appointment Tuesday - Friday from 8 a m- 4 p m at Children's Center, 815 W. 6th Street, Suite 110, Corona. Information: 951-270-0522
The program is also available on September 17 from 10:00 a m - 12:00 p m
Funded in Part by:
First Five of Riverside
San Manual Band of Indians
Corona-Norco United Way
CDBG Corona
The Foundation for Community and Family Heal is offering immunization and TB Skin tests on a walk in basis Monday's only from 8am - 4pm and by appointment Tuesday - Friday from 8 a m- 4 p m at Children's Center, 815 W. 6th Street, Suite 110, Corona. Information: 951-270-0522
The program is also available on August 13 from 10:00 a m - 12:00 p m
Funded in Part by:
First Five of Riverside
San Manual Band of Indians
Corona-Norco United Way
CDBG Corona
The Foundation for Community and Family Heal is offering immunization and TB Skin tests on a walk in basis Monday's only from 8am - 4pm and by appointment Tuesday - Friday from 8 a m- 4 p m at Children's Center, 815 W. 6th Street, Suite 110, Corona. Information: 951-270-0522
The program is also available on July 16 from 10:00 a m - 12:00 p m
Funded in Part by:
First Five of Riverside
San Manual Band of Indians
Corona-Norco United Way
CDBG Corona
We live in a world of information overload. It was bad enough when it was just popular magazines doing battle with textbooks and scientific journal. Now, our twitter can blow up our smart phone with a link on the world wide web to a blog from a site from a facebook friend who had heard a podcast that was linked to YouTube recorded during a lecture at a university...........
ARRRRRGGGGGGGGGGGHHHHHHHHHHHHHH!!!!
OK, that's being dramatic, but you get the point. There is a ton of information out there and it gets passed around a bit and by the time it gets to you, who knows if you can trust it. Well, I am going to give you just five rules to help you decide just how you should be eating. (HINT:NOTICE THE ITALICS)
1. AVOID DIETING.
My first and most important rule is to NOT DIET. No matter what you read about a quick loss program or guaranteed results, DON'T DO IT! Just the word "diet" sets up disaster. Dieting leaves implications of a start and stopping period and unless you are a competitive athlete, figure model or awaiting a medical procedure, eating correctly should never have a timeline. Really, who wants to look great or feel great for just a small portion of their life?
That being said 2 out of every five women and 1 out of every 6 men are on a diet at every given moment and they are following a very predictable pattern. For diets to work, they need to be creating a caloric deficit. They do this by being restrictive in food, therefore cutting out important nutrients from your day to day eating habits. The typical person who is diligent in following the diet plan, will quickly lose weight only to put it back on again in yo-yo like fashion because they haven't learned to eat correctly.
Quick weight loss is a big problem. Considering that quick weight loss is mostly water, muscle and bone, your body adapts in a negative way. Research has shown that if you lose more than 10 percent of your bodyweight, your metabolism will adapt and decrease by as much as 15 percent. This means that the average 170 pound man will put on an extra half of a pound a week by dropping more than 17 pounds quickly. Considering that dieting is an act of depriving one of what they like and enjoy, old eating habits are likely to return and then some.
2. EAT MORE MEALS, MORE OFTEN IN A STRESS FREE ENVIRONMENT
Now I am not talking about having Thanksgiving every two to three hours, but eating smaller meals more often has many positive health and metabolic benefits. Aside from the thermic effect of food, eating balanced meals every two to three hours will help maintain healthy blood glucose levels and prevent insulin spikes and subsequent crashes in energy levels. In doing so, a message is sent to your body that it isn't under stress and there is a dramatic reduction in cortisol levels. Cortisol is a stress hormone and is a culprit in the storage of fat as adipose. Try to prevent the release of excessive cortisol by eating in a stress free environment. Your body may interpret eating on the run as stressful and therefore not absorb nutrients appropriately.
Also, try to prevent the release of excessive cortisol by not overeating. Listen to your body and eat slowly. It takes 20 minutes for stomach to send the message to your brain that it is full.
3. EAT BREAKFAST
Starting out each day with breakfast is an absolute must. During sleep your body was busy repairing itself. During REM stage sleep proteins are being resynthesized and glycogen is being utilized to build muscle. Due to this, our breakfast should include a good source of complex carbohydrates such as oats. Don't cut yourself short and just reach for caffeine. Having just a tall cup of coffee will raise both your insulin and cortisol levels, again putting your body in a place of stress and ready to store fat. As a consolation of not eating, your levels of leptin decrease and gherlin increase therefore making you an anti-starvation organism and ready to overeat. Don't skip breakfast.
4. MAKE PROPER FOOD CHOICES
Food is fuel and nutrients matter. Don't look past the fact that there is something good that each food can do for you, the question really is what's the cost. Forget about calories for a second, increase your fibers to help maintain blood glucose levels. You can do this by adding beans, unsalted nuts and more green vegetables to your daily diet. By choosing organically grown vegetables, we are eliminating our body from the stress of digesting foreign chemicals thereby weakening our system as a whole. The same rule applies for packaged processed foods. Just use your head and look at all the ingredients that go into some of the things we put in our body. It just can't be good.
5. WATER
Drink it. And drink lots of it. Your body is anywhere from 55 to 78 percent water but most people walk around each day dehydrated. If you are thirsty, you are dehydrated. Pick up a gallon and carry it with you every day and make it your goal to finish. Water is involved in just about everything that happens within our body, WE NEED IT PEOPLE!!!
We are given the most incredible machine of all when we our born. The human body is so perfect, that it responds to its environment and reacts. If we attempt to NOT fuel it up the right way. If we ARENT feeding it frequently. If we DON'T start each twenty hours the correct way. If ARENT giving it food from the Earth. If we are walking around and we ARENT hydrated. Then our body will respond in only negative ways. Take a little time and make a plan to follow these five rules.
The Foundation for Community and Family Heal is offering immunization and TB Skin tests on a walk in basis Monday's only from 8am - 4pm and by appointment Tuesday - Friday from 8 a m- 4 p m at Children's Center, 815 W. 6th Street, Suite 110, Corona. Information: 951-270-0522
The program is also available on June 11 from 10:00 a m - 12:00 p m
Funded in Part by:
First Five of Riverside
San Manual Band of Indians
Corona-Norco United Way
CDBG Corona
Let's see if this sounds like you.
Former Prom queen or high school quarterback turned mom or dad with a 9 to5 desk job. You have worked your way up the food chain at job, you have been a great parent but as the years have passed, the number of notches on your belt has as well. You have tried it all, one diet plan after the next. The first few times seemed easy to diet, you had success but then life intervenes and "BAM!" you are back to square one all over again. Now as the years are passing, the new diets just don't seem to be working. You start thinking maybe you aren't doing the right one, so you back to the plans that gave you success the first time around, yet the scale still doesn't move the right way.
"I MUST BE DOOMED!!!" you scream to your trainer.
Well, not exactly. You have messed with your biology a bit, but DOOMED is pretty strong.
With more than 31,000 diets registered with the American Dietetic Association, it is no wonder that YO-YO dieting is major frustration for so many trainers and nutritionists. Really, it is nobody's fault. You turn on the computer or watch TV. and you are bombarded with low-fat, low calorie, all natural, all organic, low sugar, all protein, "ARGGGGGGGHHHHHH!!!" There just so many questions of what to be that most people end up trying many approaches.
We will get to the argument that you should never "diet" later, but for now we need to fix your problem. Our goal needs to be to restore your basal metabolic rate (BMR).
We will define metabolism as your body's ability to utilize food calories for energy production, repair, and growth and so on. Food is fuel. Each nutrient that we put in our body has a role and a job to do for us. WE NEED FOOD.
Our body is designed to maintain a balance. This is called homeostasis. When we are given a certain stimulus or placed in a particular environment it will do what is necessary to maintain that balance. For instance, if you head outside on a cold winter morning with shorts and a tank top on, you shiver. The shivering mechanism is created in response to your internal body temperature dropping below its normal level.
Part of what goes into homeostasis, is a blueprint for your body composition. This means that your DNA has a design for how much muscle and fat you are supposed to carry on your frame. The set-point theory is one that states that your body will do whatever it takes to maintain that design or plan. What this means, is that your body is designed to learn that you need a certain number of calories in and out each day to maintain homeostasis. With that being said, that is why there is always a point when you are trying to diet that you feel stuck, mainly because you are trying to break rules that your body has set for you.
From the beginning of modern civilization, we have that known that you can master your DNA and break bodies own rules. There is a story of the Greek wrestler Milo who every morning picked up a baby calf and carried it overhead. Year after year passed and the calf grew into a full grown bull - but those small changes in bodyweight, Milo grew stronger at the same time - so at the end of his "training" he was able to lift a fully grown bull. They call this adaptation. Now, I am not adovocating a baby calf carrying contest or anything like that the point is, you can change your set-point and alter your composition.
Everytime we stay on a diet we are a we are altering our set-point as well. Instead of requiring more calories to build muscle to lift the bull, we are giving it less and wanting it to do more. With time what happens is that your body becomes very effiecient at utlizing and storing calories, to the point where you don't need as many to run. This is why, when you have dieted repeatedly it seems like each time it gets harder and harder, because basically you need less and less calories.
Couple that kind of dieting history, with the aging process and you are headed to a metabloic diaster. Muscle mass declines 1% for every 10 years that we age after thirty. This isnt good, considering that each pound of muscle can burn from 3 to 10 calories, whereas each pound of fat burns only 1 to 3.
So what do we do? So first, we need to assess your metabolism and determine if it is slow. Your body temperature may give you a clue as to how much damage aging and dieting has done. Try checking your heart rate and body temperature for 5 to 15 days, here is what your do.
1. First thing in the morning, before you get out of bed place the thermometer underneath your armpit for 10 minutes. Try not to move while doing this.
2. After getting your body temperature, record your heart rate. You can do this by placing two fingers on your wrist and counting the beats in a minute.
3. Record both values for anywhere from 5 to 15 days making sure to note any irregularities (i.e. menstrual cycle, illness, etc)
A normal body temperature is going to range between 97.8 to 98.2. If you find yourself below that with a lower heart rate, then you may be suffering from hypothyroidism. At this point, you would want blood work done to test for thyroid hormone levels.
Our goal from here is to re-set your metabolism. We need to try and break your bodies rule of needing less calories and eating away valuable muscle tissue. So here are some tips:
1. EAT MORE CALORIES. Learn a little about "clean" eating, and start taking in more calories. You have effectively given your body a new design to not need as much to survive. We have to get body thinking it needs more fuel.
2. EAT MORE OFTEN. Food has a thermic effect, the more often you eat, the more your body's temperature goes up.
3. EAT MORE PROTEIN. Protein, as nutrient has the highest thermic effect, meaning your body temperature goes up higher in comparison to carbs and fat.
4. LIFT WEIGHTS. You need to battle aging by gaining muscle. The only way you can do this, is consistent and regualar weight training
When it comes down to it, to drop fat you do need less calories in and more calories out. But by doing so for prolonged periods of time will RE-SET your metabolism. Start following those FOUR steps and continue to check your metabolism each morning as before. You will not be ready to transform your body for good until you can get your metabolism functioning properly.
Jeremy McCann has a degree from Cal Poly Pomona in exercise science and is an International Sports Sciences Personal Trainer. He is also a National Academy of Sports Medicine Performance Enhancement Specialist and a Corrective Exercise Specialist. He has his own fitness company www.GETFIT951.com.
By Jeremy McCann
www.getfit951.com
I don't think that there is a way to watch Rocky prepare for his fight with Apollo Creed and not want to see you in his shoes. Theme music in the background, pushing yourself to your very limit as every muscle strains and stretches to its limit. You want to get to that top step and raise your arms in victory!!
It's Monday morning, about 4am. Last night, you put your foot down and you looked in the mirror and said goodbye to that body you saw looking back at you. First, you grabbed those handles of fat at your side and clenched your fist tightly. Next, you turned to the side, looking into the mirror you see what a mountain of fat erupting appears from your waistline. So you decided to head to the gym this morning. At an hour reserved for criminals, you are beginning your assault on the scale. You lace up your new sneakers, and off you go.
"No pain, no gain."
"No pain, no gain."
"No pain, no gain."
You keep telling yourself, that you will do whatever it takes, but you aren't too sure about, "whatever" is. But it can't be that hard, right?
Conventional wisdom would allow you to believe, as long as the sweat rolls from your face. As long as your muscles ache and as long as that you pretty much make a second career out of the time that you spend in the gym that you will reek of victory over that scale. So the treadmill and you have become quite close.
For about a month now, you have put those on the miles on the treadmill. You have followed your plan of doing at least an hour a day each morning, and it seems like it has. A taste of victory, you have lost 4 pounds. YUP....BRING ON APOLLO!
At 6 weeks, things aren't as easy. The scale isn't as nice. You step on it, it doesn't move. ROCKY wouldn't back down, so you decide its time to up your efforts and now, its time to get to the gym at 3:30 in the morning. There you are, determined to win. Day in and day out, man versus machine, who can last longer?
Ok, let me just go ahead and stop there. This story doesn't end very pretty. For years, I would see another victim head to the gym on a daily basis and begin this journey of weight loss. Maybe it was a different face, but it was the same body and the same plan.
"To lose weight, I need to do hours and hours of cardio," is what they would declare. The journey would soon begin of trying to find a way to take an extra aerobics class or maybe figure out a way to get an extra 30 minutes on another machine, only to leave them one day with the truth: THERE ARE ONLY SO MANY HOURS IN THE DAY.
More is not better when it comes to time and cardio. The typical person doesn't workout, to run marathon after marathon, so why train for that? The average American is overweight and wants to "tone" up. The average American makes a mistake that first morning that they get out of bed.
I am not talking about the determination to get up at 4am, you got to do what life allows you to. What I am saying, is that problem arises with that first step you take on that scale.
You can't base your success on the scale. You need to remember that when you jump on that sucker, that you are weighing your body. When you look in the mirror, you aren't just seeing things you can change. There is no need to be an anatomy professor to know that when you weigh yourself that you are weighing your whole body. This would include all of your fat mass, muscle, water, bone and any organ vital to your existence. With that being said, your weight can fluctuate throughout the day by many pounds based on hydration levels and time of last meal eaten. So if you time it right, you could be down a few pounds here but if you don't you could be up a few pounds there and FRUSTRATED all the time.
So, today let's talk a little about your goals.
So if you need a number to go by when it comes to measurements, get your body fat tested. When it comes to the gold standard of measurements, having your body fat tested hydrostatically is second to none. In a nutshell, this means to be weighed underwater. There are few places that perform this test, but locally I know for a small fee I know that you can have this done Loma Linda University. After weighing you on a scale, you would be submerged underwater in a bathtub sized pool of water. Fat is buoyant, so essentially what testers will be looking for, is just how much you float in water. As long as you are comfortable with dunking yourself underwater for a brief amount of time, this is a very simple test and a very accurate measurement of your percentage of muscle to fat mass.
Some universities will also have a device called a BODPOD which essentially does the same thing as underwater weighing with the exception being that you are weighed within a chamber of air. You sit inside what appears to be a gigantic chicken egg for five minutes while testers read off results of changes in pressure from within the chamber. These changes will indicate what your body density is and aid in formulating what your body fat percentage is. Just like the hydrostatic test, there is an error margin of 1 to 2%. This makes it very reliable. Again, our only real issue is where you can find one. The only one that I am aware of in this area would be from my days back at Cal Poly Pomona. So if you are willing to take a little drive, the BODPOD is another option.
There are many other ways of testing yourself, all with greater error margins. You can buy yourself a scale that relies on Bioelectrical Impedance. This basically means that the scale will measure the amount of water in your body. When stepped on, the scale will send a signal through your feet to the rest of your body. Body fat resists electricity, so the scale essentially will measure the amount of resistance that your body shows. This sounds good, but really isn't very accurate. Unlike, the other tests, there is a long protocol the tester must follow to make sure this test is reliable. Things like how hydration, last time exercised, and when how much caffeine you have injected are variables to consider.
Personally, the most practical means of having your body fat tested can be done by finding an experienced personal trainer. Skin fold testing can be a very accurate predictor of body fat percentage. Your body is assessed for fat by the tester measuring the millimeters of fat pinched at anywhere from 3 to 9 sites. The millimeters are totaled up and put in a formula that is used to predict just how much fat you have on your body. An experienced tester will be able to give you accuracy within 3 percentage points. The trainer needs experience because they need to be able to feel the difference between subcutaneous fat and muscle. This test is a very accurate with the majority of people. Although, if you fall on the extreme ends of the scale, either very fit or obese, then a hydrostatic test may prove to be the best way to go.
Now that you have an idea of why a body fat test is needed and how to do one, the question remains, what does my body fat mean?
Fat is essential. You absolutely need it for survival. Humans rely on fat as their primary source of fuel, for one thing. In addition to that, fat allows us protection, lubrication for our joints, as well as a huge component in hormones. So the point is, you need it. The following chart shows just what fat percentage means.
Description Women Men
Essential fat 10-13% 2-5%
Athletes
14-20% 6-13%
Fitness 21-24% 14-17%
Average 25-31% 18-24%
Obese
32%+ 25%+
Usually what I tell people is that this chart is an indicator of just how much you need to exercise versus how much you should just want to exercise. When you get to what is considered average, is generally where you would start to see exercise habits negatively influencing your life.
So, get a test done today, and we will put together a plan to chase Apollo.
Jeremy McCann has a degree from Cal Poly Pomona in exercise science and is an International Sports Sciences Personal Trainer. He is also a National Academy of Sports Medicine Performance Enhancement Specialist and a Corrective Exercise Specialist. He has his own fitness company www.GETFIT951.com.
What: Come to the monthly Alzheimer's and Dementia Support Group meeting held at Murrieta Gardens Senior Living. Learn about the latest updates, caregiver tips and share ideas with others.
When: June 9th
Where: Murrieta Gardens
24200 Monroe Ave, Murrieta, CA 92562
Time: 10:00 am - 11:00 am
Public is welcome and encouraged to attend.
For more information:Tammy Funkhouser at 951-600-7676
About Murrieta Gardens
Murrieta Gardens provides the finest in senior living with assisted living and memory care options for residents. Located in Murrieta, California the expert trained staff provides residents with the highest standards of senior care services. It is operated by Integral Senior Living, which manages independent, assisted living and memory care properties. ISL is founded on a care philosophy that fosters dignity and respect for residents and promotes their independence and individuality. For more information on Murrieta Gardens call (951) 566-4064 or visit www.murrietagardens.com
Courtesy cbsnews.com:
Do mobile phones cause cancer? After reviewing details from dozens of studies, an international panel of experts says they might.
The International Agency for Research on Cancer issued a statement to that effect in Lyon, France, on Tuesday after a weeklong meeting. The experts reviewed possible links between cancer and the electromagnetic radiation associated with mobile phones (cellphones), microwaves, and radar.
The group gave cellphones a "2B" classification, meaning they are possibly carcinogenic in humans. Other substances given that designation include the pesticide DDT and gasoline engine exhaust.
Last year, a large study found no clear link between cellphones and cancer. But some advocacy groups said the study raised concerns because it hinted at a link between heavy phone use and glioma, a rare but often deadly brain tumor. The study was controversial because it began with people who already had cancer and asked them to recall how often they used their cellphones more than a decade ago.
In about 30 other studies done in Europe, New Zealand, and the U.S., patients with brain tumors have not reported using their cellphones more often than cancer-free people.
Because cellphones are so popular, it may be impossible for experts to compare cellphone users who develop brain tumors with people who shun the devices. A survey released last year showed that the number of cellphone subscribers worldwide has hit 5 billion. That's nearly three-quarters of the global population.
Since many cancerous tumors take decades to develop, experts say it's impossible to conclude that cellphones have no long-term health risks. The studies conducted so far haven't tracked people for longer than about a decade.
Cellphones signal nearby towers via radio frequency waves, a form of energy similar to FM radio waves and microwaves. But the radiation produced by cellphones cannot directly damage DNA and differs from stronger types of radiation like X-rays or ultraviolet light. At very high levels, radio frequency waves from cellphones can heat up body tissue, but that is not believed to damage human cells.
According to Cancer Research U.K., the only health danger firmly connected to cellphones is a higher risk of car accidents. The group recommends that children under 16 use cellphones only for essential calls because their brains and nervous systems are still developing.
A recent NIH study found that cellphone use can speed up brain activity, but it is unknown whether that has any dangerous health effects.
The CDC has answers to frequently asked questions about mobile phones and health.
Obesity rates are on the rise, making maintaining a healthy lifestyle for yourself and your family more important than ever. You may know the benefits of monitoring what you eat - but how about what you drink? With the average American drinking 400 calories a day and warmer weather here, watching the calories in beverages is especially crucial. Taking what you eat and drink into consideration is vital to a balanced diet and lifestyle.
Staying healthy is particularly important during the summer - with vacations, camp and the great weather, there is a lot you do not want to miss out on. Incorporating healthy eating and drinking habits into this summer's routine can be easy - and rewarding. A few quick tips for you and your family:
* Replace one 12-ounce sugared beverage per day with water, such as Nestle Pure Life, to trim more than 50,000 calories a year from your diet.
* Sip on water with snacks to stay hydrated (and help stave off hunger) throughout the day.
* Choose baked or air-popped treats over fried chips and pack trail mix for lasting energy.
* Encourage your children to drink water instead of sugary beverages to improve mental focus, performance and concentration, whether at camp or on the playing field.
Healthy hydration is especially important during summer when you and your kids are active - and drinking water is a smart, zero-calorie way to quench your thirst.
"Keeping well-hydrated throughout the day - with beverages like Nestle Pure Life water, that don't pour on the calories - is critical to staying healthy and fit," says registered dietitian Victoria Shanta Retelny, a nutrition expert and mom. "Don't wait until you're thirsty. Drink water throughout the day to maintain good hydration."
The new dietary guidelines encourage Americans to be aware of their beverage consumption to achieve a healthy lifestyle and balanced calorie intake. Providing families with quick and easy - yet meaningful solutions is important to help families follow the guidelines.
"Nestle Pure Life is committed to helping families live healthy, active lifestyles," says Retelny. "If you go to nestle-purelife.us and pledge to swap one sugared beverage a day for water, you can cut up to 50,000 calories from your family's diet a year. By joining the Hydration Movement, you'll unite with thousands who pledged last year and cut millions of calories from their diets."
For more information, and to join the Hydration Movement, visit www.nestle-purelife.us. When it comes to healthy living, making simple adjustments to what you and your family are already doing can have a big impact.
