The Pineapple Newspaper www.PineappleNewspaper.com Health • December 2014 • 7

Listen to your body

By Alex HurwitzSpecial to The Pineapple

You’ve heard time and time again that exercise is good for you. Is it possible there can be too much of a good thing when it comes to your health?

You can never exercise too much and eat too healthfully, right? Think again... In today’s society people are inundated with health and fitness knowledge more than ever before. In a country where the rates of preventable disease and obesity are on the rise this should be good news. However unfortunately as with most crazes, the new “fit lifestyle” is sometimes taken to an extreme. Those who choose to start exercising more and eating cleaner may think they’re taking all the right steps towards a better life but at what cost? Sacrificing all your free time, burning out or hitting a plateau are all common problems among new fitness buffs.

Here are some basic guidelines to insure you find the best balance within your diet and workout regiment.

1. Practice moderation- Practice the 80/20 rule. Make 80% of your food intake healthy throughout the week and allow 20% for your favorite treats. This way you will reach your goals without feeling deprived.

2. Take rest days- Prevent the symptoms of overtraining by allowing 1-2 rest days per week from exercise. These days are crucial to both muscle repair and long term damage to your health.

3. Mix up your routine- Try to vary your workouts. Work different muscle groups each day or add in different forms of exercise. A mix of cardio, weight training and yoga is ideal.

4. Don’t focus on the scale- Instead of obsessing over the number on the scale, go by your energy level, how your clothes fit and your strength level instead. Remember if you’re gaining muscle while losing fat your weight may not change much even though your overall body composition is.

5. Prioritize sleep- Sometimes skipping your early am workout for an extra hour of sleep is best. Without adequate rest your muscles can’t grow and your weight loss could be hindered.

Moral of the story is to listen to your body and don’t trust everything you hear. Everyone is different so what works for one person may not be right for you. The only way to find your perfect balance is through your own trial and error. Sometimes less is more! When all else fails considering enlisting the help of a certified personal trainer, nutritionist and/or health coach. Keep up the good work and stay motivated!

Alex Hurwitz is a NASM certified personal trainer at Mint Fit. She can be reached at info@mintfit.com (561) 274-7477. She can be reached at 561-274-7477 111 East Atlantic Ave, Delray Beach www.mintfit.com

Ah yes, the holidays are upon us once again. A time for gratitude, spreading joy and spending time with the people we love. The holidays are also the time

of finding deals online, getting the right gift, being around people we hold grudges against, spending all your money on people you see twice a year, and my all-time favorite, forcing two, sometimes three or four family visits, into a two day window. Yet despite all the headaches that come with holidays, most of us love them and look forward to it each and every year.

So knowing the obstacles that stand in my way of enjoying some hot chocolate on a brisk 62 degree day (Florida winter) and listening to holiday music in my car, I try not to squirm as I transfer some more money from savings to cover the baby swing present for a relative’s baby that I will probably not see until next Christmas! I decided to take matters into my own hands and make a list of ways to stay sane during the holidays.

A little wine never hurt anybody.Now I am not encouraging drinking if this is not

a part of your lifestyle. In fact I applaud you for finding different outlets to take the holiday edge off. But if you are like me, and every now and then between Thanksgiving week and New Years, another unexpected expense pops up, destinations change suddenly, or this relative refuses to speak with another one, well then, a little wine can go a long way, my friend. There is nothing wrong with listening to a little Bing Crosby White Christmas with a nice glass of pinot drowning out the sounds of holiday drama in the background.

Even Santa has a budgetLet’s face it, we can easily get wrapped up in the holiday cheer, and

nothing says I love you like paying interest. Especially when the bill comes in January and you blame subliminal messages in the holiday music for your over the top philanthropy! Eventually you realize you need to budget, and even learn to love it. By sticking to smart shopping

and not going outside your spending limit, you will be surprised of all the great deals you can find, and how much less stressed you become. Imagine that feeling of knowing the exact amount of money you plan on spending for the holidays, and how much is allocated for each person. It may sound challenging in theory, but take it from someone who has gone both routes, and the no excuse budget wins hands down!

Don’t fall off the food wagonI love holiday food. I begin looking forward to

Thanksgiving dinner in June, and live with the regret of all the leftovers that I couldn’t finish the year before. But what I have learned is not to leave the rest of the holiday season as an excuse to overindulge. Instead, think of the holiday meals and leftovers as a reward for all the work you do during the remainder of the season. Allow yourself to take an extra scoop of mash potatoes, and while you’re at it, throw some stuffing on top during your holidays. But, I encourage you to stick to your guns the remainder of the season! Going into Thanksgiving, Christmas or Hanukkah with this type of mindset, you will remember this season with pride knowing you earned your carb coma.

The holiday season is my favorite time of year. I will accept all the chaos that comes with it to spend time with my family and friends, listening to Xmas music, telling each other the same stories year after year, and watching the presents being passed around. The rules I am presenting to you are simply a guide to help you enjoy your holiday to the fullest. Remember that this holiday is for you as well, so deck the halls, light the menorah and grab the biggest

turkey leg! Merry Christmas to all and to all a good night.

Feel free to visit my Power Vinyasa Flow class at The United States of FitnessWed 7:30p-8:30p Sunday 12p-1:30p

Please check out my Facebook page! Go With The Flow YogaOr feel free to contact me directly at Davidramoy@gmail.com

“OM”

WASN’T BUILT IN A DAY

by David Ramoy

The Holidays

The Pineapple Newspaper www.PineappleNewspaper.com Health • December 2014 • 9

By Ronna L. ClementsThe Pineapple Contributing Writer

When we feel tired, life becomes a struggle. How often do you wake up well rested, bright eyed and ready to take on the world? How is your energy during the day? High and steady or low and dragging?

If the answer is the latter, you are not alone. Millions of Americans are tired. “Magic-bullet” caffeine supplements, more coffee and sugar fixes will only perk you up for a few short-lived hours only to leave an after-math of feeling more tired than before – harming our health in the process. Poorly rooted habits must be corrected or you will be in a never-ending downward spiral as each year passes.

So, how do we get our bodies to produce more natural energy?

The answer is quite simple. Through my extensive studies in healing

and personal experience, I have learned that the #1 practice to obtain natural, abundant energy is to eat more living foods. Energy levels immediately increase simply by eating more organically grown raw foods. Allow me to explain why with some simple science.

Everything in life is comprised of energy in one way shape or form. Food stores a certain amount of energy that is released through chemical reactions. Natural enzymes from raw food increase the rate of these chemical reactions, hence the more raw food we eat, the rate of chemical reactions occur faster, our metabolism becomes higher, and we have more energy.

Living foods have a dramatically higher amount of enzymes vs. cooked, canned or processed foods.

When you cook food, for example, the molecular structure is altered, killing most of the food’s natural enzymes. This means slower chemical reactions and a slowed metabolism. It is much harder on the body to break down, metabolize and assimilate cooked, processed and canned foods.

Fresh fruits and vegetables have the highest magnetic energy on the planet with fresh vegetables and sprouts running in second place.

In order to put this into clear perspective, here are a few examples of mega-hertz of energy in a few select foods.

Fruit contains 8,000 – 11,000 MGZ of energy. Raw vegetables and sprouts: 8,000 – 9,000 MGZ. Cooked vegetables: 4,000 – 6,500 MGZ. Milk: 2,000 MGZ. Refined white flour: 1,500 MGZ. Cooked meats, canned and boxed food: 0 MGZ.

So there you have it – another great secret for optimal health. To lead a vibrant life and to have more energy, eat a diet full of fresh fruits and vegetables.

If you wish to experience pure energy, you must consume pure energy.

As a living health advocate, I’ve personally experienced the wonderful benefits from eating a diet rich in living foods by having youthful energy, healthy skin and a zest for life. In addition, I recommend that everyone incorporate a regular exercise program into their lifestyle. Eating well and exercising go hand-in-hand and both will help you to attain vibrant energy.

Ah, bring on the watermelon!

Ronna Clements is a Natural Health & Wellness Innovator who has been helping people lead healthier lives for over 25 years. She is a graduate of Springfield College and holds a Bachelor of Science degree in Exercise Physiology. Ronna is also a Certified Specialist in Cellular Regeneration & Detoxification, Advanced Colon Hydrotherapy and Iridology. Ronna can be reached at: ronnaclements@aol.com or 561-632-9187 www.theprogrambyronna.com

It’s About the EnergyBy Dr. John CondeSpecial to The Pineapple

Stroke, or cerebral vascular accident, occurs when a blood vessel in the brain ruptures or is blocked by a blood clot. Typically a stroke produced by a ruptured blood vessel is termed a hemorrhagic stroke where as one caused by a clot is termed an ischemic stroke. Either way the effects can be devastating rendering the individual with paralysis, spasticity, dizziness, disequilibrium, speech difficulties, fatigue, anger, aggression, anxiety, and even death.

The American Stroke Association has launched a campaign termed FAST which stands for face, arm, speech, and time. This campaign focuses on prevention and increased vigilance from the individual and surrounding friends and family. The main warning signs that are highlighted here are a drooping face, arm weakness, speech difficulty, and the last one being time to call. The understanding in the medical literature is that the faster an individual receives treatment the greater the chance for survival. In the event a stroke is identified the major treatment options are aimed at dissolving the clot in an ischemic stroke which includes a procedure known as IV rtPA, tissue plasminogen activator. This treatment must be administered within 3 hours of onset making stroke identification paramount.

Stroke rehabilitation is essential for restoring a person’s functional capabilities to at or near pre-stroke status. As in acute care, timing is of the essence. Beginning rehabilitation as soon as possible is important to limit neurons in the brain termed astrocytes from producing excessive scar tissue and thus limiting neuronal activity. Traditional rehabilitation encompasses speech therapy, physical therapy, and occupational therapy.

However, technology and knowledge in the field of neurological rehabilitation has advanced significantly in the last ten years. Three cutting-edge rehabilitative procedures will be reviewed and include Interactive Metronome, Dynavision D2, and mirror therapy. These therapies are all based on a concept called neuroplasticity which states that the brain can change or mold according to the environmental stimuli it is exposed to.

In referencing Interactive Metronome, this is primarily a motor- timing therapy. It works on a neurological process called efferent copy which integrates the cerebellum and the frontal lobe, two very important parts of the brain that allow us to have executive functions and independent thought processes. The exercise requires the user to keep up with a computer generated beat that is delivered in both an auditory and visual manner.

In regards to the Dynavision D2, this is a revolutionary diagnostic and rehabilitative tool. It works on visuo-motor-spatial skills as well as the efferent copy mechanisms referred to earlier. This therapy also has a positive effect on the cerebellum and the frontal lobe. The user is required to manually compress targets made up of LED lights that are blinking in a strategically established manner according to the neurological presentation of the person. The information is recorded and attention is focused on speed and sequence.

Lastly, mirror therapy works on the mirror neurons in the frontal lobe. This is an excellent therapy for limb dysfunction as in spasticity when a person’s arm is curled up and usage is difficult and in foot drop when the person loses the ability to elevate the foot of the floor when walking. The goal of this therapy is to “trick” the brain into thinking the affected limb is fully functional. This therapy can actually activate the neurons in the pathway producing the limb

movement without actually moving the affected limb.

Nutritional and dietary considerations must be taken into account when rehabilitating a stroke patient. Emphasis must be placed on reducing inflammation through anti-inflammatory based diets that remove foods like red meat, fried foods, dairy, peanuts, and partially hydrogenated oils. Importance must also be placed on consuming a low glycemic diet to reduce excessive insulin production from the pancreas and subsequently reduce the neurodegenerative effects of insulin on the brain.

In conjunction with eating more complex carbohydrates it is important to eat many meals throughout the day. Anti-oxidants such as CO-Q10, reduced glutathione, acetyl-L-carnitine, and alpha-lipoic acid are effective free radical scavengers. Following a stroke, free radical production is significantly elevated due to altered physiology therefore reducing there harmful effects on cells is conducive to healing.

Dr. John Conde is a Board Certified Chiropractic Neurologist, one of only one thousand in the country. He holds diplomate status through the American Chiropractic Neurology Board. He provides specialized care for difficult cases of back-neck pain, numbness-tingling, vertigo-dizziness balance disorders, fibromyalgia, migraines, AD/HD, autism, and dyslexia. His office is located at the Atlantic Grove in Delray Beach, FL and can be reached at (561)330-6096, drconde@thecondecenter.com, and at www.thecondecenter.com

Game Changer for Stroke Rehabilitation