boost your mood with your food!

FIGHT DEPRESSION!

For starters, protein is a great way to fight those low points, or monthly hormonal lulls,
while you are at it trypophan works wonders!

I KNOW, I KNOW, I DONT EXPECT YOU TO BE SITTING IN A PILE OF TISSUES, CRYING, RIPING THE MEAT OFF OF A TURKEY LEG.....BUT IT MIGHT HELP.

#JUSTSAYIN

HERE IS A LIST OF ALL THE MOOD BOOSTING FOODS THAT YOU CAN ADD INTO YOUR DAILY LIFE TO KEEP YOU MELLOW & HEALTHY

Walnuts: full of heart healthy fat & protein
They contain omega 3s, are the leading component in brain health
making you smile from the inside out
#happilynutz

Salmon: super high in beneficial fats,
stimulates brain power when you need a boost of positivity
#positivepatty 

Believe it or not LOW FAT DAIRY can lift your spirits too!
NO that doesn't mean Ben & Jerry's...though you might think it is helping in the moment.
Dairy: contains calcium & vit D that aid simulate relaxation & well being
#cheesenoughsaid

Complex Carbohydrates: cause the release of serotonin that will elevate a depression session.
Remember to limit your intake, we all know that a carb load can lead anyone into a dietary rant!
#comfycountedcarbs

Green Tea: an antioxidant dense beverage that will leave you mellow & perky.
This tea contains an amino acid known to trigger anti-stress reactions!
Why not start your day with a #antibitchmode

FINALLY my favorite, and one that I feel the need to defend regularly
Dark Chocolate: another food that will release serotonin to help lift your spirits.
one small piece at a time, since it tends to be high on the calorie scale.
#girlsbestfriend

I FIND THAT THE TRICK IS TO TREAT YOURSELF RIGHT

NOTICE WHEN YOU ARE FEELING A BIT DOWN

TEND TO YOUR MOOD WITHOUT JUDGEMENT

ALLOW YOURSELF THE TIME TO NURTURE WHAT IT IS THAT YOU ARE FEELING

ADD THESE STIMULATING FOODS TO YOUR MENU ON THOSE DAYS

AND REMEMBER

ALWAYS BE GENTLE WITH YOURSELF

BECAUSE IF YOU ARE NOT

WHO IS GOING TO BE?

#kindness

Success!

I wanted to do a little research to see 

what the DEFINITION of success truly is

Success may refer to:

• The attainment of higher social status
• achievement of a goal
• the opposite of failure

suc·cess  (sk-ss) n. 1. The achievement of something desired, planned, or attempted: attributed their success in business to hard work. 2. a. The gaining of fame or prosperity: an artist spoiled by success. b. The extent of such gain. 3. One that is successful: The plan was a success. 4. Obsolete A result or an outcome.

to me success is happiness, love, freedom........inner peace, 
the ability to choose
it is something only achieved within yourself

society has blown the concept of "success" way out of proportion
most people talk about success to mean 

fame: who knows them & 

fortune: how much they have

what about stability
what about wisdom
what about life lessons
abundance? of not money, but abundance of support by those who believe in you.....

there is not ONE key to success, there should be pic of the most gigantic 
JANITORIAL KEY CHAIN
each key will open a door to a valuable lesson that could be considered a "failure" to some, but in the grand scheme of things that key, each one of those keys, will lead you "success".
it is what our purpose here on earth is.  a series of decisions that will lead you to peace.
for some it happens early, and they can enjoy the maintenance plan
the rest of us, need to be actively participating in the world
to be able to learn what works & what doesn't
for our own SANITY & preservation of what it is WE STAND FOR 

I believe happiness to be

a compilation of journeys, trips, experiences & "achievements" in self exploration

enjoy the ride.......you only get this one. 

why go plant based?

One of our newest teachers 

BRIAN MAY 

is sharing his knowledge

on ALPHAWHAT 

explaining his choice to live a plant-based lifestyle

Protein: The Whole Food Plant-Based Difference

The average person's protein requirement is  0.8 per pound of body weight. In the united states the average person is actually consuming around 2 times what their body actually needs. This over consumption is a direct result to Americans heavy intake of protein and fats from meat.  Protein carries the essential amino acids that our bodies cannot create yes, but we are not eating the minimal amount of meat that is needed. 

What makes a Whole Food Plant-Based lifestyle different? 

With a Plant-Based lifestyle you can still eat meat! Just eat 10 times that amount in fruits, vegetables, nuts, seeds, and grains.  Obviously if you have an allergic reaction or really dislike something don't eat it. In the United States there is plenty of food to go around. Every single grocery store is packed full of food and even after major holidays the stores are restocked within days. 

When you are consuming your protein through plant sources not only are you eating food that has protein, all of these different whole food plant sources are different colors, textures, flavors. They will contain macronutrients: Fats, Good Carbohydrates, Complete and Incomplete Protein. 

Example: People will buy supplements like omega 3 fatty acids and the amino acid arginine. Walnuts have a higher concentration of the amino acid arginine, and they also contain the healthy omega 3 fatty acids.  So why would you go spend money on supplements when you can just include walnuts to your diet? 

An easy way to kick off a Whole Food Plant-Based lifestyle is by writing down your top 5 fruits and your top 5 vegetables.(If you love more than 5 feel free to make the list bigger) Every time you make a trip to the grocery store or farmers market make sure that you buy all of the foods on your list. As soon as you find yourself in the "Junk Food" section realize how much your are about to spend ($6.00 for a half gallon of ice cream) and either save that $6.00 or go spend it on more of what was on your list or go crazy with something new that you would like to try.  Go home and make some smoothies, juices, salads, soups, etc. 

notice the rapid increased in consumption since the 1900s

do our bodies require all that meet? is it necessary for survival?

what goes into your beef patty?

Protein:

Proteins are of primary importance in the growth and development of all body tissues. They are the major source of building material for muscles, blood, skin, hair, nails, and internal organs, including the heart and brain. Most of the transmitters relayed by the brain that affect muscular and emotional activity are composed of amino acids. Protein is needed for the formation of hormones which control a variety of body functions such as growth, sexual development, and rate of metabolism. Protein also helps prevent the blood and tissues from becoming either too acid or too alkaline and helps regulate the body's water balance. 

 When a protein food is ingested, the body breaks it down into amino acids.  There are 20 amino and they can be combined in numerous ways, just like the letters of the alphabet. 

Protein that is not needed for construction, maintenance, or repair of the body's structure can be used for energy production. Excess protein in the diet, once broken down into amino acids, is turned into glucose or glycogen, OR PUT INTO STORAGE AS FAT. However, when protein is burned for energy, it does not burn clean like carbohydrates and fat but leaves a toxic residue, Ammonia.  High dietary intake of protein can also exacerbate allergies and autoimmune diseases by aggravating the immune system. 

Amino Acids are synthesized by the body except for eight of them which are called the "essential amino acids". Meats, fish, poultry, eggs, and dairy products furnish all eight essential amino acids. All essential amino acids can be obtained in the vegetable kingdom by combining vegetable proteins: serving beans with brown rice, corn, nuts, seeds, or wheat for example. 

- Nutrition Almanac 5th Edition

Lavon J. Dunne

TRX training WHY & HOW

TRX - Total body Resistance eXercise

A proprietary exercise modality that simultaneously builds strength, balance, flexibility & mobility.  The suspension trainer is a functional training apparatus. It is categorized by a single anchor point using one hand or foot with the opposing part of the body in contact with the ground.  Designed to use only your bodyweight & gravity to work your core during any/every exercise that you could/would do in a seat position on a machine.  It gets you up & moving so you can functionally execute your day to day demands. The TRX Suspension trainer will get your grandma, your spouse, your kids & pro athletes a run for their money while providing appropriate programing for their own specific needs.

5 reasons you need a TRX

1. Stand up to train - studies show that the AVERAGE person with a desk job sits for over 20 hours a day. Why would you want to go to the gym and sit on a machine?

2. All core all the time - due to the instability of being suspended, your core musculature is consistently working to support & stabilize.

3. Body specific & unilateral movements - using the suspension trainer will increase your awareness of the different planes of motion.  When using traditional gym equipment, we are forced to move with the machine's mechanics.  Most machines only function using the sagital plane. As a trainer we know that no two bodies are a like.  We also know that LIFE happens in ALL PLANES of movement. There are many factors that contribute to a persons ability.  Limitations/restrictions can be genetic, caused by injury, or our environmental.  How can we all possibly require the same range of motion?

4. All Levels - plenty of room for improvement.  When using the TRX suspension trainer with clients, we teach them the principals of progression.  The resistance of any given movement depends on the placement of your body in relation to the anchor point.  I can have a 63 year old woman in the same class as a Pro Athlete (which has happened before).  They can both execute the same exercises, BUT at at a different vector resistance. We all have different goals, limitations & needs.  We can all work the same muscles at varied intensities due to the progression & regression options that this technique of training offers.

5. Versatility - fitness anywhere - NO EXCUSES. This lightweight compact apparatus can be used indoors or outdoors. They are found in gyms, in offices, hotel rooms, yoga studios, living rooms as well as at parks, beaches, on boats, in submarines, at the top of a mountains ANYWHERE. It even fits nicely into your carry on bag!

DEMO ALPHA VENICE WORKOUT

WARM UP

 leg swings

 arm circles

 walk out to plank

 side shuffle

 step back lunge, reach & stretch

(always reaching up & over the front leg)

chest press - for better range of motion fully extend your suspension trainer
1st demonstrated exercise

wood chop

                 
row

                                                         

4 point cone single leg hops

mountain climbers  

                                  

curtsey lunge to lateral raise

suspended pushup - for better range of motion fully extend your suspension trainer

2nd demonstrated exercise

dumbbell squat to overhead press 

w delt fly 

REPEAT FOR 3 ROUNDS  

MAKE YOUR BODY YOUR MACHINE!

                                                                 

what happens in the muscle

ok ok

so absurdly i watched a video from a new gym in Santa Monica

during this promo, an "instructor" that clearly has no idea what she is talking about

tried to explain why jumping in those space boots is good of you

(insert so kind of hysterical line here.......oh wait i dont need to)

when you have someone promote a product make sure they actually have

DONE THE RESEARCH

people regurgitating information vs people actually comprehend it

ARE TWO VERY DIFFERENT PEOPLE

i believe the line was

"they help lymphatic acid detox"

UMMMMM WHAT?

now lymphatic drainage is detoxing

lactic acid builds up in the muscle when working out

the detox part not too sure

when you recruit muscle fibers to use their source of ATP

the end result from pyruvic acid is LACTIC ACID

stretching, massage & recovery will diminish this, or help recirculate

jumpin up and down can, yes be a source of spreading it around

but if you are & have been jumping on your legs the intire class

the muscles required to jump are still effected by this ACID

the same thing goes for LYMPHATIC DRAINAGE

but lymph is not build up doing a workout

lymph is the gunk that is sent to your glands to be circulated out of the bod

this is why when you are sick your glands are swollen

more crapola in your system

massage, rest & slight vibration will help push this all out

refined SUGAR or a SMARTER alternative

refined vs au natural

anything is at its best in its purest state
the refining process strips things down & in some cases adds unneeded ingredients

your body will sometimes crave sweets
what you need to understand is that is does NOT crave an entire cake
your blood sugar requires things to bring it back up into balance
if your diet is low in carbs this tends to be the case....carbohydrates are sugars/energy
if you are not intaking enough water you might be a salty craver, since salt will hold onto existing water
either way you can learn why if you listen to your cravings
when your diet is balanced & healthy you will not crave as frequently

BUT if on occasion you have the sweet toothed devil on your shoulder.....
satisfy 'em
have something, a bite or two
a healthy life, does not mean a life of deprivation

this is how the ALPHA SWEETS concept came about

allowing a taste of sweet without the regret, without the tummy ache from foreign in "unhealthy" foods

proper portion sizes, natural sweeteners & incredibly satisfying flavors.

AGAVE- has been intriguing to me, but even though it is sweeter to the taste, it has quite a few more calories then the alternatives I use.


COCONUT SUGAR - lowest calorically, not too sweet, just right

MAPLE SYRUP - 400 calories per 1/2 cup which is usually the serving I use per batch MAX.  Meaning it only ads about 30 calories per sweet.  This is acceptable for VEGANS as well




















HONEY - just as sweet as maple syrup but not quite as satisfying in my option and is not accepted by many VEGANS

too much sugar can damage your heart,

it (obviously) promotes belly fat,

will increase bloods sugar spikes that can & will lead to diabetes

sugar feeds the production of bacteria & yeast in the body
causing colds, infections & disease
MAKE SMART CHOICES
isn't that what life is all about?
healthy
organic
pure foods

ALPHA SWEETS
web site coming soon  

Facebook page

I'm DAIRY FREE

WHY WOULD SOMEONE GO DAIRY FREE?
I THINK MORE PEOPLE SHOULD....than do
MY PARENTS USED TO CALL ME "LITTLE MISS PASSING WIND"
now a days these organic type parents would see what was wrong with their child perhaps

Lactose Intolerance Symptoms:  noisey belly, bloating, gas & all around tummy problems
As a Wellness Pro I am very atune to my digiestion. I noticed that dairy as well as red meat slow everything down, so I decided to omit them from my diet.  This took place about 8 years ago. My body changed within the week.  Some stomachs can handle the thicker/harsher things we tend to put in to them.  Alas the tum tum of the dainty LMPW cannot take the heat. You know what they say right? I plan to stay out of the kitchen. Listen to your body.


Furthering my research reading EAT RIGHT FOR YOUR BLOOD TYPE
I found that......
AS A BLOOD TYPE A, I have a sensitive digestive tract so for me, eating dairy will inhibit nutrient metabolism.

DANGERS 

of dairy consumption

Some are more prone than others, my sister has always had a sweet tooth & has always had respiratory problems.  Allergy test can point you in the right direction if you are curious.

Respiratory Problems: dairy encourages mucus production which, added to an exiting congestion is bad new bears

Skin Disorders: adds to inflammation but goat products & yogurt can help

Urinary Problems: dairy is high in calcium so people that have a tendency for kidney stones should stay away from

BENEFITS

 of clean unprocessed dairy 

such as yogurt, feta, goat cheese, kefir & low fat mozzarella

YOGURT - is your digestions best friend

counter balances yeast/CANDIDA due to high population of probiotics/healthy bacteria 

soothes the digestive tract.  also fights the possibilities of CYSTITS/UTIs

GOAT'S MILK/CHEESE

Although goat milk, like cow's milk and human milk, contains lactose, many people with lactose intolerance can drink goat milk. Why? It has been hypothesized that the reason lies in goat milk's superior digestibility. Goat milk is more completely and easily absorbed than cow's milk, leaving less undigested residue behind in the colon to quite literally ferment and cause the uncomfortable symptoms of lactose intolerance.

KEIFR

What if I’m lactose intolerant, and don’t do dairy? Or don’t digest milk products well? Is kefir right for me?

The beneficial yeast and friendly bacteria in the kefir culture consume most of the lactose (or milk sugar). Eat kefir on an empty stomach first thing in the morning before (or for) breakfast and you’ll be delighted to find it can be easily digested — as numerous people who have been lactose intolerant for years have discovered.

MOZ vs YELLOW CHEESE

see for yourself! 

Nutrition Facts Serving Size: 100g or 3.5oz Amount Per Serving Calories 403 Calories from Fat 291 % Daily Value* Total Fat 33g 51% Saturated Fat 21g 105% Trans Fat 0g Cholesterol 105mg 35% Sodium 621mg 27% Total Carbohydrate 1g 0% Dietary Fiber 0g 0% Sugars 1g Protein 25g Vitamin A 20% · Vitamin C 0% Calcium 72% · Iron 4% *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Nutritional Data by SkipThePie.org

Nutrition Facts Serving Size: 100g or 3.5oz Amount Per Serving Calories 141 Calories from Fat 0 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 18mg 6% Sodium 743mg 32% Total Carbohydrate 4g 1% Dietary Fiber 2g 7% Sugars 1g Protein 32g Vitamin A 10% · Vitamin C 0% Calcium 96% · Iron 2% *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Nutritional Data by SkipThePie.org

THE WINNER: WHITER IS BETTER
lower calories, lower fat, lower cholesterol & higher protein
AND LESS processing that usually means less additives

Try to eat products that are closer to the cow/goat, the farther along the processing chain the heavier they tend to be.  I recommending trying a dairy free diet for a week. If you feel the difference continue.  It takes about 4-6 wks for everything to leave your body.  I promiss you a dairy free life if a happy mucus free life.

My Gluten Free Dairy Free baking book will be avail for purchase NOV 2013!
LIKE the fan page for updates & ordering info