Acupuncture and Dynamic Fitness Therapeutics

Acu-Fit Fat Blocker Foods!

2011-12-03T06:30:00.000-08:00

Incorporating these five foods into a well-balanced diet plan will help provide essential nutrients needed to help you lose weight and keep it off.   Fiber-rich foods have been shown to help curb your appetite which can suppress the desire to eating more. This will fight stubborn belly fat and help you stay healthy and fit for a long time to come!

No. 5: Eggs
One egg has high-quality protein, and plenty of essential nutrients like choline all in 70 calories.
Add to it a slice of sprouted 100% whole grain toast. Considered the "flourless" bread is low glycemic, a complete protein and has no trans fats, not to mention high in fiber. Pair that with some organic greens or even the number 4 food on the list an apple or a pear . Providing your body with fat fighting nutrients and keeping your body full longer throughout the day.

No. 4: Here is a small example of the 34 Fat Blasting Foods / Apples or Pears, Apricots and Artichokes
Another great way to add extra fiber to your diet. 5 oz. apple (include skin) gives you up to 5 grams while 3 average sized Apricot fruits contain 3 grams, 12% of the Daily Value (much of it in the skin). A single pear gives you 4-7 grams of fat-fighting fiber depending on its size. One medium, cooked Artichoke contains more than 6 grams of fiber, that's 25% of the (DV) Daily Value; A half cup of artichoke hearts has 5 grams of fiber, 20% of the DV. Fiber is perfect for curbing your appetite, which makes you eat less at meals or when snacking. Not to mention there fat free and cholesterol free.

To find out more IN STORE on Fat Blasting Foods and recipes contact us at www.Acu-Fit.com

No. 3: Greek Yogurt
Greek yogurt is higher in protein and lower in carbohydrates and sugar than most commercial yogurts. This is a perfect treat for Diabetics and people who are low-carb crazy!
Why is Greek yogurt so good for you? Your typical yogurt is double filtered but Greek yogurt is triple filtered, resulting in a very creamy texture.

No. 2: Sprouted 100% Whole Grain Bread
This bread is unique because it is made directly from the sprouted seeds, This type of bread is made from a sprouted wheat berry, sprouted barley, sprouted millet, sprouted lentils, picked, ground up, and then added to the mixture, which makes it “flourless." which provides more vitamins, minerals, essential amino acids, and fiber. You get the whole-grain goodness without the flour!   High in protein, vitamins and minerals, and packed with plenty of fat-fighting fiber, this is the perfect item to include in your menu plan!

No. 1: Whey Protein
100% Whey is packed with essential amino acids, which are the building blocks for muscles. Research has shown only 56 grams of whey protein a day can help you lose weight without restricting your energy intake.

Holiday Shake:
1 Tbsp. golden raisins
1/4 cup sliced almonds
1 tsp cinnamon
sprinkle of nutmeg
1 banana or 1/2 cup apple sauce
1 serving (2 scoops) Vanilla Whey Protein
12-16 oz. unsweetened vanilla or Original almond milk.

Add all ingredients to blender. Blend. Serve and enjoy! For added chill, add four ice cubes before blending.

Nutritional Information
Calories: 311
Fat: 7 grams
Carbohydrates: 39 grams
Protein: 23 grams

Incorporating these five foods into a well-balanced diet plan will help provide essential nutrients needed to help you lose weight and keep it off.

Cardiff by the Sea, CA Acupuncture Practitioner - Phil Gallo

2011-11-30T17:10:00.000-08:00

Cardiff by the Sea, CA Acupuncture Practitioner - Phil Gallo

Facts about Protein Continued

2011-11-19T12:10:00.001-08:00

Hi,

It's Saturday about 12pm... After I finished the last post on protein, I got to thinking that there are so many other tid-bits that I wanted to follow up with another fact about the benefits of protein in your daily nutrition.

Some of the suggested proteins at the bottom of this article are on the list of allergenic foods. Some of you may have allergies to them, but there are a multitude of choices so you will find some that work well for you. Not to get too side tract from the facts promised, but these are just some of the most common food allergens;

Soy
Peanuts (this and soy are probably the top 2)
Tree nuts
eggs
milk/dairy
Shell Fish

Now back to the facts at hand.

Fact #1: Muscle is made from protein, and so it takesprotein to make protein.

It is well known that bigger, leaner muscle actually comesfrom breaking them down through weight lifting and conditioning to the point ofexhaustion, then having them come back bigger and stronger through the repairprocess.

Fact #2: The importance of PROTEIN in the repair process:

Protein is the building block for muscle, in addition tomany other functions in the body. The main area of storage forprotein is in muscle tissue itself. Consuming protein serves 2 maineffects: 1) starting protein synthesis 2) supplying raw materials. Proteinssupport the immune system. Components found in proteins, provide tremendousbenefits in strengthening the immune system. When we are sick or training hardand tax our bodies, extra protein is needed for repair and recovery of thedamaged muscles that are result of hard training. A good analogy is bricklayers building you a house. You need them to start working (start proteinsynthesis) and they need raw materials too (amino acids in thiscase). Research has shown that essential amino acids and lifting weightswill both stimulate human muscle protein synthesis.

While the debate asto how much protein you need will be debated for decades, most are looking atprotein intake for fat loss. In this case, calories will be lower toselectively lose fat, but not muscle. I'm sure you all have seen someonewho goes on an extremely low caloric diet and just looks like a smaller versionof their old self. They may weigh less, but they don't LOOK anybetter. We want to keep as much muscle as possible while getting ridof fat. The amount of protein to accomplish this body re-composition isaround 0.75 grams per pound of body weight at a minimum. Another words, ifyou weigh 140 lbs, that is about 100 grams of protein per day.

Here are some simple Recommended Protein Sources:

100% Whey Protein powders
Eggs
Lean beef
Combined beans & rice(Mung Beans are an Excellent source)
Salmon, Trout, Tuna, Sea Bass, White fish, shrimp
Poultry / Turkey, Chicken
Greek yogurt (low fat /non-fat)

The 4 Powers of Protein

2011-11-15T12:07:00.000-08:00

A common question I get asked about protein is "why do I need more protein?" Isn't it for those looking to build a lot of muscle and NOT for those looking to tone, get in shape and lose weight? Not at all...Protein has been identified in numerous scientific studies to help you fight unhealthy body fat gain and stay young lean and vital.

Protein is a major contributor to your weight loss.

High protein foods like free-range organic eggs, turkey, salmon, tuna, and beef, 100% Whey protein powders are just some great examples for keeping you feeling full, without making you gain weight.

Although these foods are sometimes criticized because they may also contain dietary fat (which will also help keep you feeling fuller longer) or cholesterol, (which is an amino acid itself) when they are consumed as part of a whole-food, unprocessed diet, they greatly assist a person in their weight loss and healthy body weight-maintenance efforts. Essential fats are crucial to many of our bodily functions including brain function, but that's another article in itself.

Plus, natural occurring sources of dietary fat and cholesterol are not to blame for the diseases that plague mankind – it’s all the processed and manufactured sugars and fats that are the problem.

Four key things to consuming more protein;

1. Satiety or fullness- therefore, can make it easier to adhere to a reduced (but adequate) energy dietary plan.
2. Increased metabolic rate (your metabolism is faster because of the "thermic effect" of food). This is when your body increases its energy and burn more calories to utilize the food you eat.
3. Less lean muscle loss so your body doesn't rely on protein in the muscle for energy
4. Your body uses sugars for energy instead of storing them as fat.

Your metabolic rate increases after every meal because of this "thermic effect" that takes place as a result of the food you eat. Your body burns a different amount of calories depending on the type of macronutrient you are eating. For example, your body doesn't burn as many calories when digesting carbohydrates and fat as it does with protein.

Your body only burns up to about 7 calories for every 100 calories of carbohydrates, or 100 calories of fat that you eat.
However, if you were to eat 100 calories of protein, because of how long it takes to digest, your body would be required to burn roughly 24-28 calories.

An increase in protein does a couple of things. First, you are providing your body with Leucine, a Branch Chain Amino Acid, which helps to control your insulin signal and the storage of carbs as fat. Leucine also helps to create muscle protein synthesis or, muscle creation.

The second is protein provides the stimulation of the hormone glucagon. Glucagon is a hormone that counteracts insulin and by elevating this hormone, it decreases the insulin hormone. Which in turn helps to minimize the fat storage of carbohydrates also.

Furthermore there is little to no evidence that higher protein diets (not excessive protein, but higher than what the RDA recommends) consumed by healthy, active people are harmful for your kidneys (Lowery and Devia, 2009).

What is Acupuncture and How Does it Work?

2011-10-28T13:05:00.000-07:00

Acupuncture is the insertion of very thin needles into specific points on the body to stimulate peripheral mechanisms (skin, muscle, bone and other tissues) which have thousands of nerve ending within a single millimeter. When stimulating Acupuncture points along the nerve pathways, vessels or meridians it generates electrical signals [action potentials] which travel at various speeds along specific nerve fibers to the spinal cord, brain and associated particular, physiological systems and internal organs. Signaling biochemical events in the human body adjusts homeostasis to restore health. These signals are relayed at microscopic levels and at a more rapid pace [0.001s] to a few seconds [1.0s] than with rest alone.

Acupuncture and Dynamic Fitness Therapeutics: Carbohydrates and workout recovery

2011-10-28T12:50:00.000-07:00

Acupuncture and Dynamic Fitness Therapeutics: Carbohydrates and workout recovery: Carbohydrates and workout recovery

Need More Light?

2011-10-23T07:20:00.000-07:00

Every biochemical event in the human body is preceded by an exchange of electrons which occurs at the microscopic level. Peak performance of the human body relies on a coordinated and ordered progression of these microscopic electrical events. By altering the way your body interacts with its electromagnetic environment, Acupuncture, the insertion of very thin needles into specific points on the body to balance the flow of vital energy. This may help to optimize biological responses in Strength, balance, endurance and performance. The obstruction or deficiency of Qi pronounced (chee) will eventually lead to pain, illness and an imbalance of these biological electron responses. Stimulating Acupuncture points along the meridians or pathways is associated with a particular physiological system and internal organ. Signaling biochemical events in the human body adjusts the flow of Qi (vital energy) and restore health.

For More info; contact Phil: (760)587-3662
email: phil@acu-fit.com

3 great ways to improve your breakfast

2011-10-11T20:33:00.000-07:00

Acu-Fit Acupuncture and Fitness Therapeutics
1.Add high quality complete protein .
2. Consume more Fiber.
3. Include vegetables.

ADD HIGH QUALITY COMPLETE PROTEIN:
Most breakfasts are sorely lacking in protein – and no, oatmeal does not have enough protein in one bowl. This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.

At your next breakfast, ensure you include a complete protein choice on your plate such as:

• Eggs - 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or poach or boil them for a quick meal on the go.

• Whey protein – mix a scoop of whey protein with milk or water and pour this over your favorite bowl of low-sugar cereal. Or, add whey to your blender with flax seed oil, almond milk and berries, for a high protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost.

• Natural nitrite-free sausage – enjoy this with fresh fruit, steamed vegetables, or toasted Ezekiel sprouted grain bread for a satisfying meal.

• Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!

• Organic plain Greek yogurt – combine this with organic fresh or frozen berries and slivered almonds gives you a perfectly balanced meal.

CONSUME MORE FIBER:
Another important aspect missing from most breakfast plates is fiber. And no – whole wheat bread is not a good source of fiber, (unless it says it's 100% whole wheat). Neither are specialty fiber breakfasts bars that are so loaded with sugar that any fiber they do contain (usually from wood pulp) is not worth it. High-fiber meals are more satiating and filling than low protein. Fiber is also associated with lower rates of cancer and diabetes.

Here are ways to include body-beautifying, belly-filling fiber into your breakfast:

• Beans – add 1/3 cup of beans to a breakfast egg burrito made with a sprouted grain wrap, or toss with scrambled eggs. This will add 5 grams of fiber to your plate.

• Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fiber.

• Oatmeal – the problem with most oatmeal is all the added sugar, but 1/3 cup of oats has 3 grams of fiber and no sugar! It’s perfect paired with eggs, organic cottage cheese or whey protein for a complete meal.

• Sprouted grain bread with nut butter – found only in the freezer section of your grocery store, sprouted grain bread has 3 grams of fiber per slice, and nut butter has ~2 grams for a total of at least 5 grams of fiber to start your day.

INCLUDE VEGETABLES:
Unless you have a vegetable omelet, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that inflict us today. As one successful weight-loss client told me, “You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”

Try these easy ways to add more vegetables to your meal and make your breakfast perfect:

• Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favorite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.

• Tomatoes and cucumbers – add chopped to a bowl of organic cottage cheese for a crunchy, high- fiber breakfast.

• Baked squash – gourds such as acorn squash and butternut squash are delicious vegetables to include at breakfast. Just sprinkle with cinnamon once cooked and eat with eggs and you’ll be in breakfast heaven.

• Potatoes – potatoes are not evil, and yes, they can help you lose weight. Have a small side of homemade hash browns cooked with olive oil and a pinch of sea salt, along with your favorite protein item, and you’re adding at least 2 grams of fiber, and plenty of hunger-fighting, fat-burning nutrients to your diet.

http://www.getprograde.com/Best-Part-Of-Coffee-Bean.html?advert_id=CN

2011-10-06T09:47:00.000-07:00

From a Chinese Medical, Nutrition, Natural Healing and Holistic stand point the information about coffee can be used for a number of ailments including what you are about to read below from Team Prograde. But...
Cut Back on Coffee when recovering from an injury or bone fracture. Coffee blocks your body's absorption of calcium, so try to avoid drinking it while you're healing. Also Caffeine can be an irritant that causes the bladder to be more "spastic" due to its downward draining nature (acts as a diuretic), which means it can make your body produce more urine.

http://www.getprograde.com/Best-Part-Of-Coffee-Bean.html?advert_id=CN

Carbohydrates and workout recovery

2011-10-05T11:13:00.000-07:00

Carbohydrates and workout recovery

Find your recommended body fat %...

2011-03-17T08:36:00.000-07:00

Is your Body Fat within a healthy range? Contact me to get your FREE test!

For appointments; (760)734-1508

Recommended Body Fat Levels for men and women:

Males age range	Too Little	Healthy range	Overweight	Obese
20-30yrs	Below 8%	8 - 19%	19 - 25%	over 25%
31-40yrs	Below 8%	8 - 19%	19 - 25%	over 25%
41-50yrs	Below 11%	11 - 22%	22 - 27%	over 27%
51-60yrs	Below 11%	11 - 22%	22 - 27%	over 27%
61-70yrs	Below 13%	13 - 25%	25 - 30%	over 30%
71-80yrs	Below 13%	13 - 25%	25 - 30%	over 30%
Females age range	Too Little	Healthy range	Overweight	Obese
20-30yrs	Below 21%	21 - 33%	33 - 39%	over 39%
31-40yrs	Below 21%	21 - 33%	33 - 39%	over 39%
41-50yrs	Below 23%	23 - 35%	35 - 40%	over 40%
51-60yrs	Below 23%	23 - 35%	35 - 40%	over 40%
61-70yrs	Below 24%	24 - 36%	36 - 42%	over 42%
71-80yrs	Below 24%	24 - 36%	36 - 42%	over 42%

The use of Ginger...

2011-03-16T11:12:00.000-07:00

Hi,
Whether you are driving up a winding mountain, or boating across a turbulent sea, you will be grateful for the power of ginger. Ginger is the anti-nausea herb of choice for all kinds of nausea, from motion sickness to morning sickness.

Bring ginger root with you whenever transportation means motion sickness. Three double-blind studies have proven ginger to be safer and as - or even more - effective than the motion sickness drug Dramamine (J Travel Med 1994; Euro Phytother 1999; European Phytother 1999). One of these studies (J Travel Med 1994) gave either ginger or one of seven motion sickness drugs to 1,741 people whale watching on the Norwegian high sea. Typically, about 80% of the passengers on this trip suffer sea sickness. On this voyage, however, 82-85.5% felt fine. The ginger group did as well as any of the seven drug groups even though the ginger was given in a very small dose. In another of these studies (Euro Phytother 1999), everyone using ginger had good results and none of them suffered any side effects, but only 31% of the Dramamine group had good results while 69% of them suffered side effects.

Ginger has a very long history of use for morning sickness. And now the first double-blind, placebo-controlled study has shown the tradition to be true: ginger does ease the nausea of pregnancy. When seventy pregnant women suffering from nausea were given either 250 mg of ginger or a placebo four times a day, nausea was significantly reduced in the ginger group compared to the placebo, and only 37.5% of those on ginger reported vomiting, compared to 65.7% on the placebo. Of those on ginger, 87.5% said their symptoms improved, compared to only 28.5% placebo (Obstet Gynecol 2001). A recently released second study has come to the same conclusion. It found that a ginger syrup improved or stopped the nausea and vomiting of pregnancy (Atlern Ther Health Med 2002).

The ginger plant even helps when the nausea of pregnancy goes beyond regular morning sickness to a severe form called hyperemesis gravidarum (EiJ Obstet Gynecol Reprod Biol 1990). This form of morning sickness is so severe that it often requires hospitalization.
Some, but not all, studies have also found that ginger can help with post-operative nausea (Anaesthesia 1993; Anaesthesia 1990).

Ginger benefits continue! It is a powerful antioxidant and anti-inflammatory that is useful in many inflammatory conditions. Though not all studies have found ginger to help with arthritis, the evidence is beginning to mount. One study found that 75% of people with either rheumatoid arthritis or osteoarthritis improved when they were given ginger (Med Hypotheses 1992). A double-blind study found that ginger reduced pain significantly more than a placebo (Arthritis Rheum 2001). Most recently, a study showed that 250 mg of standardized ginger extract given four times a day significantly increased mobility and reduced pain in people with osteoarthritis (Osteoarthritis and Cartilage 2003).

Ginger health benefits also include the ability to lower cholesterol and increase the production of bile, serve as a heart tonic, lower blood pressure, and stimulate circulation. It is carminative and antispasmodic. Ginger can be used to aid colic and gas. It also inhibits diarrhoea and may help migraines, headaches and ulcers. Ginger has an ability to warm the body. It can be used as a diaphoretic in fevers. It also has antifungal and antibiotic properties.

If taking a ginger capsule or tablet, try taking 450 mg two to four times a day. For arthritis and other inflammatory conditions, some sources recommend up to 2 - 4 g a day. For morning sickness, use one gram of ginger. For motion sickness, take 450 mg of ginger half an hour before heading out and then again every two to four hours while in motion.

Ginger tea can also be taken, using either the fresh root or dried powder at the same dose as for capsules and tablets. If using a ginger tincture, take 1.25 - 5 ml three times a day; if using the extract, take 0.25 - 1 ml three times a day. Ginger extract and ginger powder are also available.

Ginger is very safe. There are no side effects or drug interactions. Used in high doses, ginger could cause heartburn. One gram a day of ginger is a safe and effective dose for the nausea of pregnancy.

Recently there have been claims that ginger is not safe for pregnant women, claims that are hard to believe if you consider how long ginger has been safely used all over the world for treating morning sickness. The confusion comes from studies that used isolated compounds of ginger and not ginger as a whole food. Two studies that were done using very high dosages of an isolated compound of ginger, not the whole herb, found that the isolated compound of ginger may cause birth defects. But the study ignores the fact that other parts of ginger contain equally powerful antimutagenic properties, so using the whole herb is not a problem.

A 1991 review found no reports in the scientific literature of miscarriage or birth defects from ginger herb (Bergner 1991). Another 1996 review of all the studies on ginger could find no evidence for contraindicating ginger for pregnancy, since there was no evidence that it could harm the mother or the child (Fulder, Tenne 1996). Furthermore, ginger has been safely used in China for pregnancy for centuries.

* You can find all of our Ginger products here: *
http://www.zooscape.com/cgi-bin/maitred/GreenCanyon/questc100097/r32

Have a great day!

The Female Athlete Triad and Acupuncture

2010-12-02T07:41:00.000-08:00

Yesterday I spoke about the TRIAD and female athletes. These are the three things to look out for with your young female athletes;

Amenorrhea is the complete cessation of the menstrual cycle. Low levels of estrogen stop the cycle, which is usually due to very low body-fat percentage; excessive physical/emotional stress; high energy demands; low caloric intake; and poor nutrition.
Osteoporosis is the weakening of the bones, making them fragile and prone to fracture. Due to athletic demands, amenorrhea exacerbates this condition with a drop in estrogen levels that allows the bone density to build through the absorption of calcium. Teenage and early adult athletes are especially at high risk due to poor eating habits and the amount of soda they consume instead of water. The phosphorus in these carbonated beverages leaches calcium from the bones; this decreases bone density and mass, making the bones fragile and susceptible to stress fractures. Another aspect to consider is the calcium absorption within the body and bone mass. Bone density development is in its prime stages in the teens and early adulthood. In our 30s, bone stops absorbing calcium and starts to lose bone density.²
Eating Disorders: Many female athletes deal with the issue of general weight loss and/or maintenance of a thin physique. They will excessively restrict their consumption of food through the number of calories eaten per day (anorexia), and through excessive exercising to overcompensate for food consumption and/or binge and purge tactics (bulimia).³

Acupuncturists have a unique position in the sports medicine arena, because we address questions pre-disposing these athletes to these conditions such as menstrual cycle irregularities; emotional stress; self-image; ideal weight; visual appearance; and any extreme dieting habits. Typical signs and symptoms that present include menstrual cycle stop/start/color/length; clotting; fatigue; dry hair; low body temperature; emaciated appearance; recurrent stress fractures; and/or multiple stress fractures.

contact me at; phil@acu-fit.com to learn more

The Female Athlete Triad and Acupuncture

2010-12-01T16:27:00.000-08:00

Currently, there are no Westernized validated screening tools that can detect at-risk female athletes. Identifying female athletes potentially at risk is subjective at best within the Western medical community, and relies on the clinician's experience and understanding of the Triad to ask questions and be aware of certain pre-existing factors. Oriental medicine can provide a portal to understanding and recognizing these conditions via a different perspective. Acupuncturists can be implemented as screening tools to prevent athletes from developing any of these three conditions, purely based on the process by which they develop TCM diagnoses.

Certain sports tend to predispose female athletes to these conditions, such as gymnastics; ballet; diving; running; swimming; figure skating; dancing; and wrestling. These sports tend to create a propensity toward these conditions due to the emphasis on an ideal body image, including appearance and leanness.

How much protein do you need to stay healthy? What’s the best source of protein?

2010-09-15T15:22:00.000-07:00

Protein requirements are complicated because the amount we need changes with age and with exercise.

Infants require about 10 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day.

Muscle is made from protein, and so it takes protein to make protein.

It is well known that bigger, leaner muscle actually comes from the break down through weight lifting and conditioning to the point of exhaustion, then having them come back bigger and stronger through the repair process.

The importance of PROTEIN:

Proteins support the immune system. Immunoglobulins found in proteins, are the components that provide tremendous benefits in strengthening the immune system. When we are sick, train hard and tax our bodies, extra protein is needed for repair and recovery of the damaged muscles that are a result of hard training. The immune system has increased demands for amino acids and a strong immune system is essential to making progress, not to mention important to our general health and every day life.

Another way to count protein requirements is as a percentage of calories. The USDA suggests that protein make up between 17% to 21% percent of total calories. The Institute of Medicine recommends we get at least 10% and no more than 35% of calories from protein. (This will very based on physical activity levels).

The Risks of Too Little Protein

The shortfall of too little protein could mean trouble. Protein is important to many physiological functions, from building muscle and bone to keeping cells in good working order.
Recent studies suggest that protein makes a meal more satiating, which in turn could help people maintain a healthy weight. Indeed, a 2005 study published in the American Journal of Clinical Nutrition found that increasing protein from 15% to 30% of total calories -- and reducing fat from 35% to 20% of calories -- resulted in sustained weight loss.

Choosing the Healthiest Source of Protein

A wide variety of foods contain protein, from meat, fish, and diary to beans, whole grains, nuts, eggs, and vegetables. A meat-eater can easily get all the protein he or she needs. But even vegetarians can meet their requirements if they choose with a little care.
Since so many Americans fall short on fiber, plants such as beans and nuts are a particularly wise choice of protein. Both beans and nuts are rich in fiber and plant-based phytochemicals that may help lower heart disease and cancer risk.
How healthy a protein-rich food is typically depends on what else it contains.
 Meat and Beans: Look for lean protein such as chicken or turkey breasts, ground Buffalo, beef round, sirloin or tenderloin. Read labels to ensure the meat is 96% to 98% fat free. Buy protein-rich beans such as black, kidney or garbanzo beans. For snacks, buy plain nuts or seeds, such as almonds, walnuts, pumpkin and sunflower seeds, as well as linseeds (flaxseeds).

 Whole Grains: With fiber, complex carbohydrates, and protein, nutrient-rich whole grains like wheat, oat, and barley benefit any diet. Look for sprouted cereals (granola), breads, made with whole grains. Be sure to read the label to make sure the products are also low in fat and sugar.

How Long Does an AcupunctureTreatment Last?

2010-09-14T07:38:00.000-07:00

Each person is unique and types of conditions differ and the number of treatments varies. Generally chronic conditions require one to two treatments per week for several weeks. Those with acute illnesses should expect a change within a few visits.

Are there side effects to Acupuncture?

2010-09-13T20:56:00.000-07:00

Harmful side effects are very rare. Acupuncture is very safe when practiced by a Qualified Acupuncturist using sterile single use disposable needles.
Occasionally there may be a small drop of blood when a needle is removed or slight bruising may occur at the point of needle insertion that disappears in a few days.

Food Therapy for High Cholesterol

2010-09-07T07:30:00.000-07:00

High Serum Cholesterol

Keys to Lowering your Cholesterol:

1. Key: low fat high fiber diet to help reduce cholesterol. Reducing sugar is key to lowering triglycerides

2. Olive and unsaturated oils, whole grains and soluble fibers (oat bran, wheat germ), walnuts, fresh fruit and vegetables (sauté any form of salad green in a tablespoon olive oil, garlic and onion), soy foods (tofu, tempeh, miso) and cultured foods

3. (Cholesterol in foods like eggs, are not the problem). Eggs are a whole food and have phosphatides to balance cholesterol.

4. Eat smaller meals especially at night.

A little wine at night is o.k. (for stress reduction)

Vitamins/Minerals

· Niacin as a therapy to reduce blood fat an to benefit nerves (Solaray chromiacin to regulate sugar use) or niacin in the form of inositol hexanicotinate (reduces tingling and itching)

· Vitamin C/Ester-C w/bioflavinoids 2,000mg a day

· Vitamin E 400-800IU daily

· Omega 3 flax seed or fish oils

· Evening primrose oil 2-4 daily (by source natural)

· Lecithin granules (helps liquefy cholesterol in the body)

· Guggul lipid extract (reduces fat, increases HDL Cholesterol and lowers LDL Cholesterol)

· Selenium 200mcg (as a part of a multivitamin/mineral supplement)

Have Arthritis, or know someone that does?

2010-08-31T08:25:00.000-07:00

ARTHRITIS

FOOD THERAPY

The single most beneficial thing you can do to control arthritis is to make dietary changes.
Even in long-standing cases, a good, alkalizing diet can prevent or neutralize arthritis.

The use of any alternative remedies as part of a treatment program should be discussed and
monitored by a qualified medical doctor in partnership with a qualified alternative practitioner.

Foods to add to your diet: Artichokes, cabbage, cereal grains, such as, rice, oats, and corn. Cold water fish such as trout, salmon, sardines, halibut, (for omega 3 fatty acid) fresh fruit and vegetables, beets, celery, broccoli, carrots, parsley, leafy greens, garlic, onions, squashes, olive oil, sweet potatoes and eggs.

Drink plenty of liquids such as fresh squeezed lemon and water upon rising in the morning, grapefruit, and cranberry /apple or pineapple juice to clear out toxic wastes, and reduce over - acid levels. Vegetable juice combinations such as carrot / beet / cucumber/ginger are also good for cleansing, to help eliminate wastes from the liver and blood.

FOODS TO AVOID: Refined foods such as wheat pastries and other high gluten foods high in sugar, cholesterol and fat. Avoid saturated fatty foods from meat and dairy products. Tobacco smoke, caffeine, colas, chocolate and highly spiced fried foods.

About Phil and Acu-Fit

2010-08-31T07:45:00.000-07:00

Phil finished his undergraduate degree in the Health Sciences over 20 years ago. Receiving honors for his scholastic achievements and athleticism, he has been recognized as an outstanding Student Athlete in both team and individual sports. He has continued his career as a Certified Personal Trainer with over 16 years of experience.

As a licensed Acupuncturist, Strength and Conditioning Coach, Phil has completed his Master's Degree and Medical Internship from Emperor's College of Traditional Chinese Medicine in Los Angeles, CA., finished his Medical Externship at the UCLA East-West Medical Clinic and has logged over 12,000 hours of clinical and practical experience.

Furthermore, Phil presents himself as a unique practitioner by combining his rare expertise in Western and Eastern Sciences. His respected communicative skills, down-to-earth demeanor and application of techniques, shows his collective enthusiasm and interest in integrating the strengths of conventional and alternative medicine. Combined to maximize what the Japanese call KAIZEN; “constant, steady improvement.”