Recently I wrote a blog about “THE DIRTY DOZEN”, a list of vegetables and fruits that you want to buy only organic because of their high level of toxicity due to farming or harvesting practices. NOW here are “THE CLEAN FIFTEEN”, a list of vegetables and fruits that are good enough to eat and feel even more rewarded for their underlying health and fitness benefits, even if their not organic.
Just to recap here is a list of “THE DIRTY DOZEN” in case you missed that blog post.
Sweet Bell Peppers
“THE CLEAN FIFTEEN”
Regardless of the fact that these fruits are considered “clean” I would still recommend buying organic and fresh farmed vegetables or fruit from local farms in your communities.
Food can be a medicine or a poison that often you can’t see or feel. The information in this blog is to guide and encourage you to become an educated produce shopper and consumer so you can confidently live on the journey to a healthy and fit lifestyle. These recommendations are not recommended to replace any medical food prescriptions or any other dietary prescriptions given to you buy a health care provider.
I’ll leave you with one of my favorite quotes about food. “if it wasn’t here a 1,000 years ago, don’t eat or drink it.”
Matcha Green Tea has been used in traditional Japanese tea ceremonies for over a millennium and embodies a meditative spiritual style. Made from the nutrient-rich young leaves picked from the tips of shade-grown Camellia sinensis plants, Matcha Green Tea is steamed, stemmed and picked before being stone-ground into very fine powder. Matcha Green Tea powder is then stored away from light and oxygen in order to preserve its brilliant green color and antioxidant properties. This miracle elixir is considered to be one of the most powerful super foods on the market today and here are 10 reasons why.
1. High In Antioxidants
Antioxidants are the magical nutrients and enzymes responsible for fighting against the negative effects of our food, environment and lifestyle habits preventing a number of life-threatening maladies. Antioxidants are something that all health conscious individuals seek from such foods as organic fruits, green veggies and the like. Just one serving of Matcha Green Tea provides 5 times as many antioxidants as any other food – the highest rated by the ORAC (oxygen radical absorbance capacity) method.
Matcha Green Tea has been used by Japanese Zen Buddhist monks as a means to relax and meditate while remaining alert. Now we know that this higher state of consciousness is due to the amino acid L-Theanine contained in the leaves used to make Matcha. L-Theanine promotes the production of alpha waves in the brain which induces relaxation without the inherent drowsiness.
3. Boosts Memory and Concentration
Another side-effect of L-Theanine is the production of dopamine and serotonin. These two chemicals serve to enhance mood, improve memory, and promote better concentration. I think we all can use a little boost in memory and concentration.
4. Increases Energy Levels and Endurance
Samurai warriors of Japan drank Matcha Green Tea before going into battle gaining benefits of increased energy and endurance. Green tea naturally contains caffeine, but the energy and focus received from Matcha is largely due to L-Theanine. Matcha drinkers experience none of the usual side-effects of stimulants such as nervousness and hypertension. It’s good, clean energy and endurance.
5. Strengthens The Immune System
Matcha Green Tea has been shown to promote overall health and wellness. One bowl of Matcha Green Tea provides a good amount of Potassium, Vitamins A & C, Iron, Protein, and Calcium.
6. Burns Calories
Drinking Matcha Green Tea has been shown to increase metabolism and facilitate fat burn up. Unlike many weight loss aides, Matcha natural properties causes no negative side-effects such as increased heart rate, high blood pressure or stress on the kidneys.
I recently read an article in the New York TIme’s that peaked my interest about the link to cancer and our innate fitness which is part of our genes. According to recent research findings out of Colorado State University, Sloan Kettering Cancer Center in NYC and University of Michigan found that rats with low innate fitness were found to be about four times as likely to develop breast cancer after being exposed to known carcinogens compared to their counterparts with innate fitness at birth.
These studies peal away deeper layers of how fitness plays a role in our heredity and unravels more clues into the relationship between fitness, exercise, cancer and aging.
Most people think of aerobic fitness which is the use of elevated heart rates to get more oxygen to the muscles, is built in HIIT (high intensity interval training) classes, spinning or running, but you would only be half right. There is evidence that suggests that aerobic fitness can be a genetic factor which differs from family to family, person to person. Exercise with out a shadow of doubt facilitates aerobic health, but you might be surprised to learn that your aerobic capacity is given to you at birth. Although these studies come with great evidence, I am for one not convinced that we can not improve our aerobic health with time, consistency and eustress (good stress) from the right conditioning program.
However, this “innate fitness” that we are born with that scientist are studying has proven to show a four times higher risk of breast cancer compared to their counterparts who had a higher innate fitness level at birth. I know what you’re probably thinking. Do I have innate fitness? How do I know? Can I measure it? Yes, you can’t, and not that I am aware of. So what I can do about it if I don’t know? The answer is, You can do a lot and you’re probably already doing something.
There is no doubt we all have a predisposition to certain diseases based on our genetics that include risk factors, health factors and now fitness factors. But that doesn’t mean you should roll over and just accept your fate. No way! It means you have to work a little harder, do more to reverse your genetic codes, raise your health and fitness standards and be more deliberate in your intentions to create optimal health and fitness for yourself.
Here are my top 3 recommendations to build aerobic fitness at any level or at any age:
10,000 steps a day – I know this isn’t earth shattering news, but the app, smart phone and smart watch markets are designed today to help you manage this simple, but effective way to increase your lifestyle activity.
Increase your heart rate above 65% of your max heart rate (220 – age / %) 3x a week for at ten minutes or more.
Take a class or do an aerobic activity like spinning, boxing, HIIT training or an aerobics class 1x a week that challenges your aerobic fitness and increases your heart rate to 80% (220 – age / %).
The studies about our innate fitness and the link to cancer gives us a peak into the world of science and the discoveries our scholarly researchers are finding everyday, but by no means should you accept this as your fate at birth good or bad. You still have to create new experiences both physically and mentally to maximize your potential to live with optimal health and fitness
In the words of anthropologist, Joan D. Vinge, “We are all born with a unique genetic blueprint, which lays out the basic characteristics of our personality as well as our physical health and appearance… And yet, we all know that life experiences do change us.”
We all want to succeed. One path to success is identifying the habits that can help us on our journey.
Make Your Bed
Meditate and/or Set Intention For The Day
Exercise For At Least 20 Minutes
Eat A Large Breakfast
Put A Smile On Your Face
Write Down and/or Tell Someone 2 Things You Are Grateful For
I work with some of the most successful people in the world for my entire career dating all the back to 1997 when I was a personal trainer at the White House. Through these experiences I’ve picked up, I’ve listened, I’ve asked and I’ve seen 7 habits that help to keep these type A personalities feeling and looking good.
Stretch: When my client’s work and workout as hard as they do, they spend a few moments before getting out of bed stretching their body and their minds to ease into their day. Here’s the most basic stretch you can perform that will give you an extra bounce in your step.
Make Your Bed: I know it sounds so silly and basic, but people who make their bed begin their day with a sense of achievement and accomplishment. Those who even have maids to help with mundane chores like this one, at the very least make it look neat rather than leaving the blankets or pillows a mess.
Meditate and/or Set Intention For The Day: “You can’t hit a target you can not see.” Mediating or setting an intention for your day allows you to see and act in a way that will set you up for success.
Exercise For At Least 20 Minutes: Exercise is a way to not only look good, but feel good. Endorphins, serotonin and other chemicals released into your body from exercise are the gateway to your mood, attitude and performance on the job. Getting your workout in first thing in the morning allows you to also focus your attention on the things that really matter in business.
Eat A Large Breakfast: Fasting is the new rave in Hollywood and I couldn’t agree more that intermittent fasting is not only great for the body, but great for the mind. However, those that take the time to sit down and have a well balanced breakfast perform better throughout their day. There’s a reason it’s been the number one meal most discussed for decades. Don’t skip it and make sure you eat like a King or Queen.
Put Smile On Your Face: Smile and the world smiles with you. This is not voodoo magic and it’s not for children. The most successful people smile. It’s a fact according to research. Smiling not only makes others around you feel welcome, at ease, engaged and even appreciated. Smiles help to lower your blood pressure, reduce your heart rate and even increase blood flow to the brain allowing you to figure out those complex business solutions that will change the world. Start smiling now!
Write Down and/or Tell Someone 2 Things You Are Grateful For: Gratitude changes your attitude. The simple act of writing down or telling someone what you are grateful for starts the momentum of focusing on the right things. Executives and people in power need to focus on the right things to come to the right decision. Focus is like a muscle and focusing on the right things is a habit. You can get caught up on focusing on the wrong stuff and make some bad decisions. So start focusing on the things you are grateful for and you’ll find yourself making better decisions when they really matter.
The 7 Morning Habits Of Highly Successful People are habits and habits take repetition to create. Don’t give up, stay consistent, don’t make yourself wrong or beat yourself up if you forget to do any or all of the aforementioned. The reason why these client’s are highly successful is because they’ve been doing these routines for a long time, maybe even a lifetime. So cut yourself some slack, but not too much. You’ll find your groove and maybe even create several new habits that work best for your lifestyle.
Yours in Health and Fitness,
Steve Jordan, BS, CSCS, CES, PES, CPT, HLC
Thank you for reading and visiting my blog! Please share with your family, friends, neighbors or coworkers if you’ve learned or felt this blog was motivating, inspiring or educational. Your shares and comments will help get the positive message out so together we can help the world shine bright and bolder! You can learn more about my career and accomplishments at SteveJordanfitness.com
Back in April I wrote a blog called Tidy Up To Change Your Life, a great read that will change your life if you put the principles into practice. I believe that this is a very important topic and area of your lifestyle that has to be managed in order for you to have success in all areas of your life.
A few days ago a friend who I’ve known for almost my whole life sent me a great video of a guy she lives near in Aspen, Colorado named Evin Zislis who has the Amazon best selling book called The Clutter Free Revolution and is crushing his business to help organize people’s homes, office, etc to help people live a better life.
I thought I’d remind you with this blog and the videos I was inspired by to organize your:
And if there’s anything I am missing on this list, please leave a comment below to share other areas that could use some tidying up to live a clutter free life.
My friend Kara and the 15 minutes I spent watching these videos inspired me to organize some areas of my life that have fallen off and to share with you again the importance of revisiting this.
Living a clutter free life is a process. You’ll have to always manage it and create new space to get better, no pun intended. 🙂
This video was one of my favorites because it spoke more to me since the idea is around Executive Function. If you’re a business owner or an executive you’ll find great benefit in listening to this one.
Wishing you always a life where you can always find ways to improve and be better!