Carter Fitness Lab June 2019

JUNE 2019

CARTERFITLAB.COM | 209-232-6428

105 N LINCOLN AVE, MANTECA, CA 95336

SETTING THE RECORD STRAIGHT TAKING A LOOK AT COMMON HEALTH MISCONCEPTIONS

Here at Carter Fitness Labs, our lives revolve around health and wellness, as you’ve probably figured out by now. It’s no surprise we get frustrated hearing the same rumors through the grapevine over and over again. After so much time spent in this industry, I’ve made it my passion to give people the right information they need to succeed. Whether it’s developing a new diet plan or creating a specialized set of workouts to meet goals, we work tirelessly to make it as easy as possible for people to achieve their ultimate fitness dreams. Believing common health and fitness myths won’t get anyone closer to their goals. That’s why we want to address the most common misconceptions we come across. Let’s take a look at the top five myths we hear and why they aren’t true. This common myth revolves around how horrible artificial sweeteners are for your health. While they can have ill effects in the long run, they are a great opportunity to sweeten something without adding calories and sugar. As we’ve talked about before, extra calories are the worst option. It’s nearly impossible to lose weight without cutting your caloric intake, so if you’re looking to slim down and stay slim, artificial sweeteners may be a more viable option for your health. For example, when you order an extra large soda at the movies, you’re basically drinking 500 calories of pure sugar 1. Artificial sweeteners are bad for you.

with no nutrients to make up for the high calorie count. You’re wasting your time and adding empty calories to your delicate balance.

2. Broccoli is the best vegetable for you to eat.

4. When trying to lose weight, you can never have dessert.

Truthfully, I don’t even eat broccoli anymore. Like many people, it tends to give me digestive problems. In fact, it’s been shown that broccoli has this effect on about 30% of the population. While we’ve been conditioned in health classes throughout our education to seek out this “superfood” if we want to have a balanced diet, the reality is it’s the hardest vegetable for your body to absorb. Instead, try Brussels sprouts. Not everything natural is healthy. Think about it: Diseases are natural, and we don't want those. Even products praised as “natural” aren’t always great for you. Some people mostly eat processed foods due to medical conditions. They will be okay, as will you. A good example is yogurt; it’s everything else, there are limits. It’s all about making the right choices and doing the research. By looking into the facts and knowing what types of food your body can handle, you’ll be able to broaden your horizons and find the best fit for your diet. 3. Processed food is bad for you. processed and helps with a slew of different things. Just like with

Don’t shut yourself in a box. Putting yourself on a restricted diet is no way to live at all. Ultimately, you will binge on forbidden items when a moment of weakness wins. It’s better to give yourself some leeway on special occasions and get the cravings out of the way responsibly. If you’re gonna have a brownie, just measure it into your daily intake. As long as you’re measuring, you can eat whatever you want. This will help you stay away from cheat weekends and quick weight gain. I’m proud to say that even I personally employ a coach. With my training regimen and diet program, I’ve found no better way to keep myself on track than by handing the reins to a trusted professional. Having someone keep me accountable makes all the difference. Whether you want to lose weight or build mass, we have a coach to fit your needs right here at Carter Fitness Labs. To find out more about what kind of programs we offer, give us a call at 209-232-6428 or visit our website at CarterFitLab.com. We’d love to see how we can help. 5. I can do it on my own.

– Saul Carter

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IT’S ALL GREEN TO ME THE BEST GREEN FOODS TO ADD TO THE MENU

You need to eat more green foods.

recently noted that people who get most of their vitamin E from their diet tend to have a lower risk for Alzheimer’s disease. It’s all the more reason to enjoy that avocado toast!

No, this doesn't mean green Skittles. Green vegetables comprise one of the most important food groups, and most people aren’t eating enough of them. But if you do decide to get more nutrients from green veggies, remember that not all greens are created equal. Dark leafy spinach is basically a superfood, offering protein, iron, vitamin A, and tons of minerals. Meanwhile, iceberg lettuce or celery may fill your stomach up, but they offer little to no nutritional value. Next time you’re at the grocery store, keep an eye out for these top-rated green vegetables that are both delicious and nutritious.

Edamame

Looking for a filling mid-afternoon snack? Skip the potato chips and help yourself to some edamame. These Japanese soybeans are a familiar sight on sushi menus, but they’re also readily available in the freezer section of your local grocery store. Edamame is delicious and a great source of protein, making it the perfect snack.

Watercress

Avocado

Step aside, kale; here’s the real queen of green. With more calcium than milk, more iron than spinach, and more vitamin C than an orange, watercress is one of the best greens you’re not eating. With all of these extra vitamins, watercress has been shown to improve heart health, bone health, and even act as an antidepressant. Next time you need a pick-me-up, consider a watercress salad. Your whole body will thank you! Bad childhood encounters with canned spinach or steamed Brussels sprouts are why many people avoid green veggies. But the produce section is full of tasty, healthy options waiting to appear on your dinner plate and improve your well-being.

They’re tasty, they’re trendy, and they’re great for your eyes. Avocados are a great source of an antioxidant called lutein, which improves eye health. They’re also rich in vitamin E. Researchers have

WHY TAI CHI IS COOLER THAN YOU THINK BETTER BALANCE WITH THE INTERNAL MARTIAL ART

When you think about martial arts, a few images come to mind: Mr. Miyagi, possibly nunchucks, and people breaking objects using impressive disciplined strength. But one of the most powerful martial arts you may not immediately picture is tai chi. This ancient Chinese form of combat in slow motion is an internal martial art that works from the inside out by developing the body’s internal energy, known as qi, or “chi.” In Chinese medicine, balanced qi is essential to good health. Hundreds of studies demonstrate the mental and physical benefits this quiet martial art provides. Because of its focus on posture, tai chi is particularly helpful for balance. In Harvard’s analysis of 20 different studies, tai

chi was shown to improve cognitive function and slow the progression of dementia more than other forms of exercise. While the movements appear mild, the practice of tai chi requires discipline and strength. That’s part of the reason why it provides a powerful punch of health benefits and also why less than 5 percent of people stick with it. Some teachers say it takes three years to learn the basic movements of tai chi — and more than a lifetime to master. Physical training, combined with the internal meditative aspect of tai chi, are the reasons martial arts legend Jet Li has turned to the exercise in recent years, even campaigning to make it an Olympic event. In an interview, Li explained his push to make tai

chi a more widely recognized and accepted exercise: “In our attempts to push ourselves, we’ve lost sight of an important part of the sporting mindset: balance.” For anyone setting out on a mission to age gracefully, tai chi can help reduce your risk of falling with its focus on posture. An ounce of preventive tai chi may be worth a pound of cure; the Center for Disease Control reports that people pay an average of $35,000 in health care costs every time they fall. Many community centers and health and wellness facilities offer opportunities to learn tai chi, from free community classes to entire tai chi facilities. Go see for yourself why this is the martial art everyone should practice.

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AN ANCIENT SOLUTION TO MODERN PROBLEMS THE TRUTH ABOUT MEDITATION

Close your eyes and take a deep breath.

defy gravity and hover above the earth? Probably not. But there are so many benefits that will leave you feeling lighter in another way. A study published in JAMA Internal Medicine found that mindful meditation lowers stress levels, and patients who habitually meditate report less chronic pain. Another study published in the same journal found that regular meditation also fights depression. Meditating is as simple as sitting in a quiet place, closing your eyes, and focusing on your breathing for a few minutes. Whenever your mind starts to wander, gently bring it back to your breath. You don’t need to climb a mountain or pay for a week-long retreat to start meditating. HOW DO I MEDITATE?

This is the first step in every meditation session. Though often associated with the New Age metaphysical movement, meditation isn’t all about incense and healing crystals. Meditation is an ancient practice that strengthens your mental focus, and recent research suggests that it offers real solutions to modern problems.

foundation for meditation. Popular apps like Calm or Headspace are available on any smartphone and offer guided courses you can start anywhere, anytime. You could also check online or at your local community center for group classes if you would like some in-person guidance. Meditation isn’t a magical ritual that will cure all that ails you, but plenty of research suggests meditation does provide tangible benefits to our mental and physical well-being. Maybe one day, meditation will be as commonplace as daily exercise.

WHAT IS MEDITATION?

Meditation has strong roots in various religious and cultural traditions, but anyone can find value in practicing it. The purpose of meditation is to strengthen your mind by promoting mindfulness, focus, and awareness.

DOES MEDITATION WORK?

It depends on what you mean by “work.” Will meditation allow you to

That said, there are plenty of resources that help beginners build a strong

ZUCCHINI SALAD WITH TOASTED HAZELNUTS

TAKE A BREAK!

Inspired by Food & Wine magazine

INGREDIENTS

DIRECTIONS

• 3 small zucchini (3/4 lb.) • 1/2 tsp lemon zest, grated • 3 tbsp fresh lemon juice • 3 tbsp extra-virgin olive oil • Salt and pepper, to taste • 1/4 cup toasted hazelnuts, coarsely chopped • Mint leaves, for garnish • Parmesan cheese, preferably

1. Using a mandolin or very sharp

knife, slice zucchini lengthwise into extremely thin, wide ribbons. 2. Arrange zucchini ribbons on a plate, sprinkle with lemon zest, and drizzle with juice. 3. Drizzle oil over zucchini, season with salt and pepper, and toss. 4. Scatter hazelnuts over the top, garnish with mint and cheese, and serve.

Parmigiano-Reggiano, for garnish

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209-232-6428 | CARTERFITLAB.COM

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CARTER FITNESS LAB

105 N Lincoln Ave, Manteca, CA 95336

1. COVER TITLE 1. A LOOK AT COMMON HEALTH MYTHS INSIDE THIS ISSUE 2. ARE ALL GREEN FOODS THE SAME? GIVE TAI CHI A TRY 3. TAKE A DEEP BREATH ZUCCHINI SALAD WITH TOASTED HAZELNUTS 4. STRETCHES FOR BETTER BALANCE

2 STRETCHES YOU SHOULD DO EVERY DAY

FOR BETTER BALANCE AND FLEXIBILITY

Your fitness routine is likely centered on building strength, tone, and endurance. But what about your balance? As American Council on Exercise (ACE) certified trainer Robbie Ann Darby points

for anyone who suffers from plantar fasciitis): Kneel on the floor, arranging your legs under you so that your shins and the tops of your feet are on the floor and your glutes are resting on the bottoms of your feet. Maintain an upright posture. Raise yourself slightly, pick up your heels, and tuck your toes under. Slowly ease your weight back over your feet so that your glutes are resting on your heels and your toes are stretched. This can be an intense stretch, so ease into it. If it’s too much right now, start by sitting in a comfortable position with one foot in your lap. Gently pull back on your toes until you feel a stretch. Hold for one minute. CALF STRETCH Your calf muscles can limit your ability to place your feet flat on the ground

while doing lunges, squats, and other movements. If your calves are tight, stability can be difficult. To stretch your calves, stand facing a wall and put your left foot behind you, toes facing straight ahead. Lean forward, keeping your heel on the ground and using the wall for stability, until you feel a stretch. Hold for 30–60 seconds, then switch sides. Try adding these stretches to your routine 3–5 days a week, building up to once per day, every day. physical therapy can help. Whether you experience balance challenges related to aging or an inner ear issue, physical therapists can show you how to strengthen muscles and improve flexibility relative to balance — and make it fun in the process! Contact your local PT team to find out how they can help. If you’re experiencing balance issues or are concerned about falling,

out, improving your balance benefits everything you do. By improving your flexibility through stretching, you’ll be able to master the transitions between exercises and develop the power you need for better balance. Here are two essential stretches you can incorporate into your everyday routine. FOOT STRETCH Our feet carry us every day, and when they’re tight, our balance can be affected. Help ease foot tension with this stretch (which is also great

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