Nunda Nutritional Counseling, LLC

A holistic approach to weight loss and healthy living.
Located behind the Mann Funeral Home, 44 North State St. with plenty of private parking!
Individual, family and groups.  Groups are 2 or more people that you can create with friends and family or join one of our existing groups.  Groups make counseling very affordable!
www.nundanutrition.com
nundanutrition@gmail
Give a call for more information and rates.
585-322-2955
(Visa/MC/Discover)

Improve Your Breathing

I know proper breathing is important, I use it to calm myself in stressful situations or when I am feeling anxious and it works.
I have been cycling the last few summers to help stay in shape and to spend great times with my boyfriend.  I've notice this summer that I am much stronger but on a scale of good female cyclists I suck!  I am very strong, I do P90x but when I cycle I run out of gas, I have no endurance. I know one of the keys is proper breathing and good lung capacity to oxygenate the blood. I found this great article from a runner, here's a portion of it:

Most of us simply don’t breathe deeply enough. Breathing using all four stages: inhaling, full pause, exhaling, and empty pause helps increase oxygen in the blood. The more oxygen in your blood, the less fatigued and more mentally alert you are. There is a strong connection between respiration and one’s mental state, so it is obviously beneficial for everyone to start working with their breathing. Shallow breathing does not exercise the diaphragm and lungs enough and most people only use a small portion of their lung capacity. In learning to breathe more fully, you will see many benefits whether you are an athlete or a not.

Oxygen in the blood is critical for ATP (Adenosine Triphosphate). ATP is how your body makes energy. Before I do any kind of hard practice, I always make sure to practice healthy breathing to get my body ready to perform. Good breathing is far more important than stretching before running. One misconception about stretching is that it reduces your chance of getting injured while running. The truth is that this has never been proven. Of the studies done on stretching, all of them are inconclusive as to the prevention of injuries, in spite of the fact that you see every sports team on the planet stretching before their games.

Warming-up is the key. Warming-up can be done simply by jogging and doing exercises like jumping jacks. Warming-up the muscles is vital; you can have a successful warm-up just by breathing well, walking, and jogging. Breath comes into play because by breathing deeply and using relevant breathing techniques you are oxygenating your cells. What the heck is more important than oxygenating your cells before a work-out, or, for that matter, before and during a stressful situation in your life? Nothing! It is a very powerful and simple concept, and yet I hear very little, if anything, about it. Knowledge about health issues and creating good health is a journey, a process. You have to be determined to find it.

Read the whole article: 

http://www.authentic-breathing.com/breathingforathletes.htm

Where's The Beef?

On Aug. 16, 2007, the day Ms. Smith’s hamburger was made, the No.3 grinderat the Cargill plant in Butler, Wis., started up at 6:50 a.m. The largest ingredient was beef trimmings known as “50/50” — half fat, half meat — that cost about 60 cents a pound, making them the cheapest component.

Cargill bought these trimmings — fatty edges sliced from better cuts of meat — from Greater Omaha Packing, where some 2,600 cattle are slaughtered daily and processed in a plant the size of four football fields.

As with other slaughterhouses, the potential for contamination is present every step of the way, according to workers and federal inspectors. The cattle often arrive with smears of feedlot feces that harbor the E. coli pathogen, and the hide must be removed carefully to keep it off the meat. This is especially critical for trimmings sliced from the outer surface of the carcass.

Federal inspectors based at the plant are supposed to monitor the hide removal, but much can go wrong. Workers slicing away the hide can inadvertently spread feces to the meat, and large clamps that hold the hide during processing sometimes slip and smear the meat with feces, the workers and inspectors say.

Greater Omaha vacuums and washes carcasses with hot water and lactic acid before sending them to the cutting floor. But these safeguards are not foolproof.

“As the trimmings are going down the processing line into combos or boxes, no one is inspecting every single piece,” said one federal inspector who monitored Greater Omaha and requested anonymity because he was not authorized to speak publicly.

The E. coli risk is also present at the gutting station, where intestines are removed, the inspector said

Every five seconds or so, half of a carcass moves into the meat-cutting side of the slaughterhouse, where trimmers said they could keep up with the flow unless they spot any remaining feces.

“We would step in and stop the line, and do whatever you do to take it off,” said Esley Adams, a former supervisor who said he was fired this summer after 16 years following a dispute over sick leave. “But that doesn’t mean everything was caught.”

Read the whole story:
http://www.nytimes.com/2009/10/04/health/04meat.html?_r=1&th=&emc=th&pagewanted=2

Chocolate Pudding

DECADENT CHOCOLATE FIX

Satisfy your sweet tooth while crank-proofing your diet. With over 20 vitamins, minerals and antioxidants, avocado keeps you looking and feeling great, while pure cocoa gives your brain a rush of dopamine to fire up your brain’s pleasure receptors. Click here for more good-mood foods.

ADDED TO RECIPES ON TUE 05/24/2011

Ingredients

6 dates

1/2 avocado

4 tbsp high quality cocoa

1-2 tsp water (optional)

Directions

Place all ingredients in a food processor and purée until smooth. Add 1-2 tsp of water if mixture is not blending. 

What Do You Think Of The Plate Method?

From my understanding the government is trying to replace the food pyramid with the plate method.  I Like the idea but it is can be a little misleading and confusing but that can happen when you try to over simplify an involved subject such as nutrition.

The Plate Method Use the “Plate Method” to see if you’re eating the right amount of food. The portions should fit a 9 inch plate, but since most plates measure 12 inches, leave room around the outside edge.

• ½ fruits and veggies
• ¼ whole grains and starches
• ¼ lean meat or protein

Be careful! Plate sizes have increased over the years, as have portion sizes at restaurants and fast food chains. Check out the difference between food today versus 20 years ago and see how much it’s affecting your calorie consumption.

Now looking at this plate the starch does not look much like whole grain to me. Does the ADA know about the plate method, they are still advertising the food pyramid.  

Google the plate method and go to images.  Notice how the "plates" are all different and some have dairy, some don't.  Anyone know of a standardized version?  I would love your opinion on this and any info on the subject that you have.

Meatless Monday, Get On Board!

Why Meatless?

Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

Read about these benefits below. But keep in mind that just going meatless is not enough. That’s why we give you the information you need to add healthy, environmentally friendly meat-free alternatives to your diet each week. Further, if you do eat meat on other days, we strongly recommend grass-fed, hormone-free, locally-raised options whenever possible.

Health Benefits

• LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.
• REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%
• FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
• CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
• LIVE LONGER: Red and processed meat consumption is associated with modest increases in total mortality, cancer mortality and cardiovascular disease mortality.
• IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

Environmental Benefits

• REDUCE YOUR CARBON FOOTPRINT. The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that are accelerating climate change worldwide . . . far more than transportation. And annual worldwide demand for meat continues to grow. Reining in meat consumption once a week can help slow this trend.
• MINIMIZE WATER USAGE. The water needs of livestock are tremendous, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound.
• HELP REDUCE FOSSIL FUEL DEPENDENCE. On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.

Still Drinking Diet Soda?

Aspartame:
What You Don't Know Can Hurt You

Aspartame is, by far, the most dangerous substance on the market that is added to foods.

Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. It was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.

Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). In 1985, Monsanto purchased G.D. Searle and made Searle Pharmaceuticals and The NutraSweet Company separate subsidiaries.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death. A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.

According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame: Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes.

Read More : http://aspartame.mercola.com/