There have been many emails from readers asking about portion control – and more specifically whether or not to actually take it into account when trying to live a healthier lifestyle. And while I think portion control is important to health it is not important in the conventional ways and needn’t be consciously controlled when sitting down to eat.

Our bodies have several hormones which work to control our appetite and tell us when to eat. The three most important are Insulin, Gherlin and Leptin.
Insulin is a storage hormone which also satiates and controls appetite – when it drops too low we get hungry and when it rises we shuttle food into muscle and fat stores and most importantly feel satisfied and stop eating. Gherlin is a hormone which stimulates hunger and is released when we must eat, once levels rise we feel fullness and stop eating. Which is considered a counterpart to Leptin which works similarly but is slightly more complex in that it controls your metabolism and appetite – basically to control bodyweight.

When we put on weight our fat cells release leptin which makes us fuller quicker and more active (in order to shed weight) and when our body feels it needs to gain weight leptin levels in the blood stream drop making us hungry and inactive (causing weight gain in muscle and fat)

So hopefully that gives a little understanding of the hormones which control appetite. This leads to the theory that portion control and appetite should be something that is controlled subconsciously and naturally rather than something you must force yourself to do.

It is never healthy to deprive yourself and limit portions rather follow a few simple rules.

- Eat Real Food. When eating real unadulterated food hunger and appetite signals are much more efficient. As a rule of thumb the less processed the food you eat the quicker your fullness signals will kick in and you will stop eating. For instance it would be far easier to eat 1000 calories of cake that it would be to eat 1000 calories of potatoes and meat. So this isn’t to say your diet should be purely unrefined foods but you will find that if the main bulk of it is portion control won’t be an issue.
- Listen to Signals. Our stomach and body is normally pretty good at telling us when to stop eating. If you feel a fullness or lack of desire when eating it is normally time to stop, being more conscious of this feeling can be a key factor when it comes to portion control. Try to eat slower and things should take care of themselves – the feeling of fullness normally occurs at the top of your stomach and a lack of desire is usually simply looking at your plate of food and it not looking so tasty.
- Drink Water with/after big meals. I find that especially after a big meal (lunch or dinner mainly) it is easy to mistake thirst for hunger. Having a big glass of water or herbal tea can easily trigger a feeling of fullness and remind you that food is undigested…. This is not always the case though so beware of over hydration.

More often than not portion control is something easy to fix and not an issue to control with will power and force but rather by listening to your body and the signals it gives when eating.

Essentially when you are hungry eat and listen to signals like desire for food – if you look at something and your body craves it chances are you are hungry and need to eat. On the other hand you could look at the same piece of food just after eating a big meal and you would have zero desire for it. Makes sense….

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Editors Note: This is a contribution from Jake O’Callaghan of Slow Change and Zenteen.

People tell me they’re excited about developing fitness, but just can’t seem to start. They lace up their shoes but can’t make themselves step out the door. They get into push-up position but can’t force themselves to go down.

They don’t have a problem once they get started, they just have a problem starting. It’s almost as if they are afraid of the “pain” of the workout.

I think all of us, even fitness veterans, have witnessed this problem at some point. For me, it used to be a crippling problem. I would, for instance, start running, but be unable to force myself out the door after a few days. Failing to start prevented me from developing the fitness habit.

But I have found a solution:

Small fitness. That is, doing only a small, easy amount of a fitness activity.

If you feel like you can’t run at all, tell yourself you will just run a block. This is easy enough, so it will get you outside and jogging.

As it turns out, you probably will feel better once you get started. If this is the case, then you can run longer, but if you still don’t feel like running, only run the block. Don’t break your promise to yourself or it won’t work next time.

If you don’t want to eat all that broccoli, try eating a piece or two. Maybe it isn’t so bad, so you will eat more. Or if you still don’t want to eat it, don’t.

Say you usually do 100 push-ups but aren’t feeling motivated today. Try doing 10 or 15 and see how you feel.

Don’t have time for a workout? Make yourself do a few pull-ups (or even 1) every time you enter a room with a bar.

The key to small fitness is two things: doing something, no matter how small, is always better than nothing, and starting small can make  you want to do more.

There will be days when you don’t want to run or workout or eat healthy. If we give in, the habit is broken, but if we use small fitness, we can keep the habit while still moving forward.

This is not to say that you should always implement small fitness. Implement it when you feel like you don’t want to do anything, and when you are first developing a fitness habit. From then on, it’s your call.

From now on, you don’t need to take days off when you don’t feel like doing fitness. You don’t need to break your fitness habits. You just need to utilize the power of small fitness.

Jake O’Callaghan is passionate about teaching and helping people change. Slowchange is his blog on making simple, lasting change. zenteen is a blog he created to help teens simplify and deal with the crazy teenage life.

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Editors Note: This is a Guest Post from Nate Pennington. And while a bit longer than the average post is well worth your time! The picture above is Nate competing in the world armed forces cross-country championships in Switzerland.

The one word I think of when I think of anyone working toward a goal, whether athletes, entrepreneurs, all the way to steel workers working in the mills of my hometown of Mingo Junction, Ohio, is tenacious.

Let’s look at the definition of the word -

Not easily pulled apart; persistent in maintaining, adhering to, or seeking something valued or desired

This blog revolves around three extremely important parts of life. Running, although maybe not the preferred exercise among the masses, has probably the biggest ‘give back’ to those willing to take it on.

Achieving is what we all want to do. I think it is safe to say everyone wants to achieve something important.

What Is Achievement?

A mother or father raising their kids on a single income is achievement to me. It takes a great deal of courage and fortitude to endure putting in long hours to support your family. That is ‘persistent in maintaining’ to its core.

A woman fighting against an ailment that she cannot understand, but because of her character, zest for life and love for her Creator, follows in the footsteps of her Saviour, enduring the suffering as He did…until she, too, wins…THAT, is tenacity in its purest sense, that I witness on a daily basis.

Every child is an artist. The problem is how to remain an artist once we grow up.-Picasso

My mother raised my brother and I on her own. My parents divorced when I was 11 and my brother and I have both seen what an individual with a tenacious attitude can do. I spent the majority of my teens around steel workers. My hometown, Mingo Junction, is a small mill town filled with Wheeling-Pittsburgh steel workers.

They know what must be done and they do it and most importantly, they have learned to enjoy what they do and take a great deal of pride in that work. You have to be tenacious in your running and bring a sense of purpose every time you step out the door.

I am honored to be a part of the town. It is filled with individuals, who may not be getting paid what they deserve, but go into work, day in and day out to accomplish a mission. They are tenacious. Running is the same. You may not see results as fast as you would like but you have to have the patience to endure and the willingness to get into a daily routine of excellence in what you do.

Perhaps you’re getting tired of trying and don’t see the point in working so hard and getting no results. Increase your faith. I know exactly how you feel. You have to be tenacious to get results and you have to learn to love, adapt to the workload and not back down when you fail.

Who has the right to tell you what you are not capable of?

How Can You Be More Tenacious?

Are you looking to run a new personal best? Do you see someone else running a time that you dream about, but unsure you are capable? Rest assured, you are already well capable of all of this and more.

I tell you the truth, anyone who believes in me will do the same works I have done, and even greater works, because I am going to be with the Father. – John 14.12

The biggest obstacle is to grow consistent and with that, become tenacious in every thought and action to get good at it. Joel Runyon, in 17 Killer Strategies For Never Giving Up puts it beautifully,I am a believer in a higher power. You may or may not be, but living and dreaming of doing things that will bring the absolute best out in yourself is true living. Running isn’t easy for many people. Some swear by the fact that they are not runners. It is tragic.

The best way to get past imaginary limits is to make them as physical as possible and then physically smash them into pieces. When you do that it reminds you that the limits that seem so real in your mind, aren’t real at all. When you’re in the weight room, the iron never lies. It shows you exactly who you are and that with solid hard work you can overcome something you used to think was impossible to do.

You can become tenacious in running, having that desire, that attitude to not be pulled apart by your thoughts, by reprogramming your mind to think as though there are no impossibilities. You can’t give up!

Setting Limits On Yourself Is Unnecessary

Think about it. How many times have you and I placed a stress on ourselves that totally sapped us dry of energy and for what? We worry about things that usually never come true in the first place.

Art is the elimination of the unnecessary -Pablo Picasso

Picasso’s words, paintings and descriptions have moved me since I was a teenager. I have been amazed by the level of commitment he gave to his craft. He found something he was good at and worked his whole life to perfect it. This can be applied to anything.

There are endless books on running. What is stopping you from learning? Tenacity was instilled in all of us at birth. It was when we grew to be adults that we started placing limits on ourselves and let our minds grow soft

I believed anything was possible when I was a child. I had no limitations and am sure you didn’t either. What went wrong with us? We were told to be proper, do as we are told and most of the time, at least in my case, told NO far too many times.

Let Go Of Everything You Have Been Told

If you have been dreaming about jumping to the next level in your running, then you need to start, now, today, working toward that dream. I was told to quit, that my aspirations of wanting to run an Olympic Trials marathon standard (2.22.00 at the time) was unrealistic seeing I, at the time, had ‘only‘ run a 2.43.36.

I was relentless and tenacious in proving otherwise. We don’t have to set limits on ourselves. It isn’t fun, is unnecessary and sucks the enjoyment of taking on the sport of running out of most people who most certainly can do well. There has to be a change.

This is close to my heart because I have seen so many runners quit because they thought they were not good enough or even worse, we’re not told often enough that they had the capability. Some people need to be built up. They need to feel as though someone gives a shit about them.

If you are in a position to lift someone up, immediately do it. I am a man of rank in the military but to be honest, I’d rather take the time to be with the workers. Managers work their tails off too, often under appreciated and over worked, but those without a great deal of rank and clout suffer even more.

If given the chance, mentor someone with your knowledge and expertise and be willing to listen and learn from them as well. There are beginners out there who could teach me how to race better too. It is vital to be humble. This is a form of tenacity. This is true leadership.

That is unrealistic. Let’s think this over. If you were younger. You don’t have the qualifications. No. All statements we all have heard. Who told you these things? It surely wasn’t a child!! To be quite honest, I am tired of hearing that I am not capable or don’t have the qualifications.

People who want to get fit or run faster need to think like a child. There isn’t anything childish about it. I wasted many of my past races because of this. Too caught up in the adult mentality of limitations, worrying about things that I didn’t even have to concern myself with in the first place.

It’s windy, might not run a fast time now since it will slow me down. I didn’t sleep well last night, may have a poor race tomorrow. I have run some of my fastest races in windy conditions and with little sleep. What have been some of your idiotic, negative self-talk?

It’s fine. I am not calling you an idiot, but let’s be honest, worrying about things that we put in our minds that do us no good is a bit idiotic would you agree?

Farnish Brock left a fortune ’100′ company, after working there for 12 years to pursue her true passion to write and build her own company.

Dreaming About Doing Something Wonderful Makes Life Living.

If you want to be more diligent, tenacious and focused on achieving a running time goal, then you have to be extremely clear with yourself that no matter what you have to encounter along the path you take, you will meet your objective.

I want to run a marathon in 2.15.00 by the age of 38. I know what I am up against and am willing to kick doubt in the chops in order to nail that time. Leave no stone unturned in the process.

The truth is Motivation Is Not Out There: You Need To Look Within yourself. No one can teach motivation. Yes, you can read about it and about motivated individuals, but at the end of the day, it is up to you, to take action.

I wish I could make it easier for runners but the truth is, goals are not meant to be easy. How can I improve my breathing pattern when I run? How can I hold just 5 seconds per mile faster during my 5K? What do I have to do to learn to pace myself better?

Lay down at night before you go to bed and visualize a time you want to run. Motivate yourself to do something daily that will give you the slight edge into making that goal you have in mind, that dream, a reality. See it in your mind. Physically do the work but live what you want in your mind daily, several times.

As Andrea Bocelli sang so beautifully in the above video, ‘there are those who believe in you…don’t give up’. Tenacious people don’t. Crowd into that group!

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We all want to a bit leaner for the summer right? it just feels better and its the time of the year when we are no longer wrapped up and the luckier amongst us hit the beach…

As summer approaches everyone is looking for a quick fix to lean out and be in better shape. This article is not aimed at getting you a quick fix, but rather to show you realistic and effective solutions that will help you get leaner and feel more energetic.

- Don’t Eat Less, Eat Cleaner. When it comes to leaning out it is the little things that make a difference – simply switching the majority of your carb intake to root vegetables (potatoes, squash, yams etc) and brown rice can lean you out. Especially if you are normally getting most of your calories from bread or other wheat products like pasta. Lots of fruit also helps me lean out and feel satiated. Eating the right fats is important too – this comes by avoiding prepackaged and restaurant foods and cooking your own food with unadulterated fats like olive oil, coconut oil and butter.

- Don’t Exercise More, Be More Active. When the weather improves we are more inclined to exercise and be active. This is a huge bonus as the extra activity will help lean you out. They key though is doing exercise that you actually want and feel like doing. When the weather improves and its hotter outside I actually enjoy running and can do sports outdoors again – this is the key in that you will be doing more exercise as a result of the season and not in preparation for summer.

Also walking is key when leaning out, by simply walking everywhere that you can (if you live in a city) you will find that you will not only feel better but will probably start to naturally lean out. As you probably know I am not a big fan of gyms so my key activities for keeping in shape are:
- Running
– Sports (whatever you play)
– Walking see the video below
– Bodyweight Circuits (at home or outdoors)
– Sprints and Hill Sprints
– Tabata Bodyweight Workouts – Really useful when on holiday and you are pushed for time, there is no better time efficient workout!

- Spend Time Outdoors. Sort of similar to the last point but it is important to emphasise spending time outdoors just taking in the fresh air. Whether it is walking or doing gardening the time you spend outdoors will be more active and stimulating than most the stuff you could do indoors. More and more research is showing that obesity is partly due to a ‘boring’ sedentary lifestyle with mindless activities like watching TV. If you are spending lots of time indoors use it to read, have conversations or watch something intellectually stimulating, anything that will get your brain working and using up glucose.

These tips are pretty simple to integrate into your lifestyle and with some help from the ZTF archives you can read up on many of these topics in more detail. These tips are just a start, something to give you ideas to work with.

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In the world we live in its common place to be subject to stress – whether pshycological, or physical it all compounds as stress on the body in one way or another. The key is learning to manage it effectivly and get the right amount.

Adopting the right attitude can convert a negative stress into a positive one. – Hans Seyle

Stress is not always a bad thing and quite simply something that triggers an internal reaction and response in the body, namely triggering our HPA axis (hypothalamus-pitutary-adrenal) and produces stress hormones.

When we have too much stress these hormones pump out and trigger our fight or flight response – supressing appetite, causing anxiety, inhibiting digestion and repair of the body. This is fine in the short term and our body can handle this for short and brief periods. The problem comes when we get stuck in a state of chronic stress and it beomes the default state. With prolonged exposure to stress our bodies ability to produce stress hormones starts to shut down – this leads to a host of problems.

Whether it is working long hours in a job you don’t like, over-exercising, undereating or a combination. The stress compounds and wears the body out. Making even the most simple of tasks seem a chore and life become a struggle.

The key is to stop pushing the body so hard, give it a break! Listen to the body rather than forcing it into exercise and enforcing a certain diet. Over the past few years with first hand experience with ‘Adrenal Fatigue’ or quite simply over running the body I have figured out how to best deal with it….

Drop Caffeine - Caffeine is problematic for two reasons, firstly it triggers a pretty potent stress response in the body and secondly it does funny things to blood sugar. Stopping large amounts of coffee and tea intake is sometimes the first and most important step to overcoming burnout.

Manage your Blood Sugar - this doesnt mean going on a fancy diet with balanced meals, it is more important to get your body used to a wide variety of foods and more importantly to eating large amounts of food. Only once your body can handle and regulate insulin will healing start to happen. One of the keys is to stay out of a calorie deficit eat plenty of good real food as described here….

Eat Real Food - Your adrenal glands which need nourishment rely on trace minerals and vitamins for optimum health. I am not a big fan of synthetic vitamins and minerals therefore always recommend people a wide variety of fresh fruit and vegetables (especially those rich in vitamin C) and a good intake of blackstrap molasses to re-mineralise the body.

Avoid Chemicals - Many of us bombard our bodies with soaps, shampoo, toothpaste and cleaning products that are filled with chemicals. It is important not to forget that the skin is our largest organ and takes in a lot of this stuff. Cut out as much as you can and go natural with your cleaning and grooming products your body will thank you!

Don’t Push Too Hard - While we shouldnt be scared to do stuff and get on with life our bodies are very smart. Listening to them is the key – if you feel like salty or sweet food go for it. Don’t do physical stuff when all you feel like doing is sitting around. These simple things make a huge difference over time. And with time you will learn to get in-touch with what your body wants.

Write Lists - Making lists and writing down all the stressful things in your life can be a great way to get things off your mind and relieve tension. Simply making notes of what is stressing you out in your life accomplishes this, be sure to include everything!

Stress on the body comes from every angle and in small acute doses this is a good thing. Be careful though of letting stress become chronic and consistent in your life – this is when problems occur. Taking preventative measures are always good – sort of like a buffer so keep practicing these things even when you are feeling good.

Hopefully this sheds some light and simplifies stress for you. Integrating these small changes can make a world of difference and help you manage stress!

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Editors Note: This is a Contribution from Eric Hulse.

“Food that’s beautiful to look at seems to taste better than food that isn’t.” - Emeril Lagasse

If you’re like most people, when you look down at your dinner plate, you’ll most likely see two colors, beige and white. On a good day, if you’re feeling adventures, perhaps a pale green. Foods with these shades are probably fried (beige), refined (white), and frozen (pale green). Now although all colors are beautiful in their own right and in the correct setting, this particular combination at dinner time calls for a little sprucing up!

As a kid, I remember dinner time being like entering an art gallery! There were so many colors and textures. The food always looked inspiring and was presented with love and from a place of beauty. I was very fortunate to have this experience as a child. As an adult, I not only see food as nourishment but something to respect and admire.

Turing an otherwise dull and boring dinner plate palette into an artistic expression of colorful cuisine is easier than you think! Ditch the “dead” grub and add more LIVING, LOVING, FRESH WHOLESOME FOODS!

Below is a simple list of Beautiful Foods to help you get started!

Swiss Chard:

Swiss chard is a gorgeous vegetable to look at. The stems have beautiful shades of reds, yellows, and purples which reach up and blend through their deep, dark green leafs. The added health benefits of swiss chard make this vegetable even more attractive. They are a great source of phytonutrients which is a plant chemical which is known for its protective, disease-preventing compounds. Those colorful stems are more than just for show. They contain antioxidants, anti-inflammatory, and detoxification agents.

Peppers:

Peppers are one of the most diverse vegetables pertaining to color and beauty. They come in a rainbow of shades, including green, red, yellow, orange, and even purple, brown, and black. I love placing fresh peppers in my salad not only for taste, but they really know how to brighten up a plate! Much like swiss chard, peppers are a top source for phytochemicals. In addition, they are loaded with fiber, vitamins, beta-carotene which may help protect cancer.

Quinoa:

Quinoa is a grain-like crop that has been around for over 5,000 years. It was a staple crop to the Incas who believed it gave them power and stamina! They come in vibrant shapes of red and yellow. It is a complete protein which makes is suitable for vegetarians or those looking to cut back on meat intake. Quinoa is naturally gluten-free, making it an excellent food for those who have a sensitivity. It’s also high in iron and calcium, and is a good source of manganese, magnesium and copper, as well as fiber.

Papayas:

Papayas are bold, strong, and colorful fruit. The outsides have beautiful blends of greens, yellows, and oranges. On the inside the dark black seeds really stand out against the vibrant shades of orange. It’s actually very stunning to see! Papayas can be eaten fresh, juiced, fermented, or made into an herbal tea. They are an excellent source of dietary fiber, folate, vitamin A, C and E. They contain small amounts of calcium, iron, riboflavin, thiamine and niacin. It is also very rich in antioxidant nutrients flavonoids and carotene, very high in vitamin C plus A, and low in calories and sodium.

Apples: 

One can’t go wrong with apples! They really are a perfect fruit. Not only do they come in a variety of colors, but also textures and tastes! Apples have several protective properties that have been known to protect our bones, prevent alzheimer’s, lower cholesterol, and prevent cancer. They are also a great source of fiber and immune-boosting vitamin C.

I hope this list has shed some light on the benefits of adding color into your diet. Make some slow gradual changes, prepare your food with love and care, and before you know it, your plate with be your canvas!

 “Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress.”  - Charles Pierre Monselet, French author (1825-1888)

Eric Hulse is a Holistic Health Coach. His practice focuses on teaching parents how to regain control of their health in order to improve the health of their families. Visit his website or follow him on Facebook for tips on how to increase your energy, reduce daily stress, and regain your happiness. 

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An Integrated Solution is one that covers all bases and aspects – including prevention, dietary causes, and muscular imbalances that may lead to injury in some form or another. The key then in combining these elements to provide a solution.

Most people associate injuries as solely being physical – something sustained through overtraining, an accident or just an inclination towards injury in a specific, vulnerable spot (knee, ankle, wrist etc etc…) I on the other hand see them from a more holistic point of view. in Particular the way the body moves, for me the people who seem to get injured the most are the one’s who move in a clumsy way. Obviously we are not all blessed with graceful movement but it is something we can work on by improving balance and co-ordination.

Movement – So the first topic to address is movement and the theory that the more gracefully you move (being light on your feet, delicate movements etc) will lead to a reduced chance of injury. You only need to look at the athletes who are injured least to somewhat prove this theory; take a look at Lionel Messi, Cristiano Ronaldo or Roger Federer. All very rarely injured and they are some of the most graceful athletes around.

So how can this benefit you? See the value in improving your balance, co-ordination and movement. This will not only reduce your chance of injury when playing sports or training but also in everyday life. Do things that challenge these systems:

• Practice standing on one leg
• Use Balance Boards and BOSU balls when training
• Use Unilateral training methods
• Brush your teeth using your weaker hand
• Throw in multi-directional running to training (side steps, running backwards)
• Play sports that require multi-directional movement (squash, tennis, touch football, soccer)

These are some ideas, some may seem silly but they really work. If all you are doing right now is running on treadmills, using cross trainers and or lifting weights you are not challenging your full capacity for balance, strength and co-ordination. Focus on being light on your feet and moving gracefully – this in itself will help you with injury prevention.

Diet – Can diet play a role in injury prevention? I think so – in the fact that a lot of injuries are caused by inflammation and this in turn is caused largely by what we eat. Eating an ‘Anti-Inflammatory Diet’ as some like to call it could help – it needn’t be complicated. Simply following a few rules can help reduce inflammation in the body.

• Eat less processed/rancid oils – Rapeseed, Sunflower, Canola etc… Basically all the oils that are commercially used. Instead stick to olive oil, butter, or coconut oil.
• Inflammation lowering foods such as Ginger, Onions, Garlic and Pineapple are helpful when eaten consistently.

The real key here is cooking yourself from scratch more – so many people seem to live off take out and restaurant food and this is where the problem occurs with commercial cooking oils. Even though the ingredients maybe healthy it is the oil used to cook them that causes the problem by activating the bodies inflammatory cascade.

These simple things really help – as does reducing Stress which is a major cause of inflammation in the body. All in all it seems important to not only improve how you move and train your body to reduce the chance of injury but also to see things from a holistic point of view. Mix this up with some joint mobility and general strength training and you should help whether you whether it’s just niggles you are getting or more serious sports injuries.

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We have all heard about raw, uncooked foods, their benefits and why we should eat them.

The trouble is not many people actually know how to optimise their intake of raw foods. Overcooking destroys many of the nutrients and phytochemicals in fruits and vegetables. making it even more important that at least a portion of the foods we eat are raw or lightly cooked.

The first thing we need to know is that raw foods are not just packed with nutrients and anti-oxidants but they can also boost your digestion. Raw fruit and vegetables provide the essential nutrients we need to create the digestive enzymes that break down what we eat.
Our body also use these nutrients maintenance and regulation of adequate hormone levels. The phytochemicals in certain foods are essential for our bodies to function properly - simple as that. There is no escaping this – you will never achieve optimum health unless a portion of your diet comes from real, unadulterated food!

This is not to say we should only eat raw foods – cooking is essential to bring out the energy in food. Ideally you should aim for a mix of raw food along with gently cooked or steamed food to optimise vitamin and mineral content.

Here are 10 of the most important Foods for athletes:

1. Garlic - Contains Astaxanthin which is a Potent immune system enhancer and antioxidant. Great for after long hard winter training sessions.

2. Carrots - Contain Carotenoids which are Anti-Ageing/inflammatory compounds and packed with Vitamin A which helps fight cancer and promote recovery. Carrots also have many other benefits. Checkout this post….

3. Kiwi Fruits and Blueberries - Contain Lutein which is a Vision booster, It is essential for eye repair and development. It also works to protect and support the retina.

4. Apples – Contain Pectin which is an amazing type of fiber. It soothes the gut and helps fill you up, as well as being a potent anti-oxidant and helping the body deal with excess cholesterol.

5. Berries (All Sorts) – Contain Quercetin an Anti-inflammatory compound helping lower heart disease risk and lower incidence of cancer.

6. Brocolli and Cauliflower - Contain Glucosinolates which are Anti Cancer and liver friendly, helping us to process and digest toxins. In that they work to inhibit oestrogen and help your liver with the bodies detoxification.

7. Red Grapes, Acai Berry, Cranberries - Contain Anthocyanins which are another anti-inflammatory phytochemical which helps to soothe and regenerate the nervous system.

8. Oranges and other citrus fruits – contain Bio-Flavnoids which are potent immune boosters, and help to excrete heavy metals from the body. The extra Vitamin C makes citrus a life saver in the winter months.

9. Spinach, Broccoli, Greens. Are full of Zeanxanthin another potent anti-oxidant and like Lutein acts to prevent age related eye disorders.

10. Strawberries and Raspberries – Are packed with Ellagic Acid which neutralises free radicals before they can damage the DNA. Making berries a perfect addition to your post workout smoothie.

Get creative when using these foods – you will find that many can be implemented into dishes you are already cooking. For instance adding berries to yogurt or chopped apple to your oatmeal. Garlic is often forgotten while cooking, make sure to add it at the end of cooking so it doesn’t get overcooked and lose its benefits. It can even be grated into salad dressing or over meat and fish. Make sure all the vegetables like broccoli and cauliflower are lightly steamed – this will keep the raw benefits but help with digestion.

If you train hard or just want better health these foods are invaluable to your performance and recovery!

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Editors Note: This is a guest post from Eric Hulse.

The number one excuse I get from my clients concerning lack of exercise is that they don’t have time. I understand that most people over schedule themselves each day and exercise is usually put on the back burner. However, if you want to live a truly healthy life, one filled with energy and stamina, exercise is a must!

Below are several tips that I use both with myself and clients to get them started on an exercise routine that sticks!

Change your mindset

The first thing you have to do is get into the right mindset. It’s not enough to say, “Ok tomorrow I will begin”. Without a strong determination to get started, you will most likely fail. I suggest taking 10-15 minutes alone and talk to yourself. Not in the crazy kind of way, but in order to prepare your mind to commit and begin.

It may be helpful to create a personal list of reasons why it’s so important to exercise. Perhaps you want to reduce the effects of heart disease, look good in a bathing suit, or have enough energy in the day. Developing a plan to incorporate exercise into your day should always begin by setting a solid foundation for success and that starts with your mind.

MAKE the time

Our days are jam packed with business meetings, commuting to work, and driving our kids from one activity to the next. It’s no wonder each day seems to fly by. So we must MAKE the time each day to exercise. Finding the time is easy but these changes do require a little but of discipline. Start by waking up a little earlier each day. Set your alarm clock five minutes earlier each day until you reach a half an hour. This should be enough time to get a good workout in (see below).

Stop watching TV A lot of our day is wasted in front of the television. Several hours can we freed up just by reducing the amount of time we spend staring at the “boob tube”! Spend some time “unplugged”. We are all attached to our electronics! I’m guilty of it myself. Dedicate a certain block of time each day away from anything with an on and off button. You’ll be amazed at how much more productive you will become each day!

Do something you enjoy

Exercise shouldn’t really be a chore. Find something you look forward to doing! Something that inspires you and gets you pumped up! This does not have to be something traditional. Gardening, walking the dog, and washing your car are all activities that get your body moving. Or you may enjoy yoga, bike riding, running, using free weights, or taking a dance class. Whatever it is, you should like doing it. Also switch up your routine frequently so you don’t get board and lose motivation.

 Make it short

There’s really no reason exercising should take a huge chunk of time to complete. A great workout can be completed in 20 – 30 minutes. Keep the intensity high and stay focused. Try sprinting, use the tabata format or incorporate some high intensity internal training. You can also try 20 minutes of light stretching or yoga if you prefer something a little calmer. Do a little research on the internet. YouTube has tons of videos to help you get started. The possibilities are end less.

 Turn it into a habit

Set a goal for one month to exercise each day for 10 – 30 minutes. Schedule this time into your day like an appointment or business meeting. Creating an exercise habit is easier than you think. Get people to hold you accountable. Tell everyone you know about your commitment. Journal or blog about your journey and create an environment that inspires you to stay active. Place motivational sayings or pictures around your house to keep you motivated. If a month seems too long to start begin with a week and build from there.

Living a holistically healthy life involves taking care of mind, body, and spirit. In my opinion, exercising is a great way to incorporate all three aspects. Follow the tips above to develop a routine that works for you. Stay strong, motivated, and have FUN! 

Eric Hulse is a Holistic Health Coach. His practice focuses on teaching parents how to regain control of their health in order to improve the health of their families. Visit his website or follow him on Facebook for tips on how to increase your energy, reduce daily stress, and regain your happiness. 

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While running shouldn’t be the be all and end all when it comes to exercise I feel that when used correctly it can be a great tool to relieve stress, boost your metabolism and generally feel better. I have gone from periods of running 4-5 times a week to others when I havent gone for a run in months, recently though a more balanced approach has worked best.

I like to keep running simple – no set route, no times to beat or aim for and no strict quota for how often to should run.

Running is supposed to fun, something we do when there is an urge to move or get out into the open. Not something that we force ourselves to do in order to ‘get fit, or lose weight’.

More and more studies are cropping up showing that exercise only has a beneficial effect if we want to do it, when humans exercise against their will not only does it strip away the fun but can also have detrimental effects. This may explain why the healthiest people around do not really purposefully exercise – rather they keep active doing things they love like playing sports, walking, the occasional run etc….

“Force the body and it reacts, coax the body and it responds” – Scott Abel

So here is what I have learnt when it comes to running to stay fit:

- Only run when you feel like it
- Use running as a tool to free your mind, flush out thoughts and clear your head
- Run for about 20-40 minutes
- Don’t plan an exact route, just go with it, explore the surroundings
- Try and run in open and unpolluted areas
- Make a motivational music playlist for running
- Use the right shoes – anything minimal is great
- Have fruit as a snack before running and follow your appetite with a good post workout meal
- Have a stretch and lie down after a run. Focus on your hamstrings, quads and calves
- Don’t set a time, just run and keep going until it get’s boring
- Admire the scenery, take in the views and sights you see while running
- Breathe in through your nose out through your mouth
- Throw in some intervals or hill sprints if you are up to it
- Don’t run too often, avoid overtraining
- Find a solid running motion – aim for a heel to toe action

Running has proved invaluable it is an activity which is so versatile and stands the test of time when it comes to fitness. It can be done anywhere, all you need is some running kit and motivation. All levels of fitness can run – from the people just starting out (run for 5 minutes, walk for 5 minutes etc) to those of you who are super fit. The ZTF eBook on exercise explains running and some plans in greater detail but for now you can use the tips above.

There we have it, some simple tips and an updated Zen to Fitness take on running. Any other tips you have please @zentofitness them on Twitter.

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Please consider Subscribing to our free articles and checking out our new eBook ‘All About Fitness’ for simple strategies on staying fit! If you enjoyed this article please Tweet about it.