Saturday, May 15, 2010
Friday, May 7, 2010
Vatika Hair Oil
Vatika hair oil came to my notice when I was at an Indian store. It is from an Asian company Dabur. I checked the ingredients and was mostly coconut. In my use I was convinced that Vatika is from real coconut. In addition to coconut there are other extracts of different nutrients like gooseberry. Vatika takes care of my hair well.
But since it is from coconut the smell is little different from other hair oils. Unlike other hair oils
Many times I needed to take Vatika in a tumbler and melt before I use on hair. This was because the tendency to thicken is more for this oil. Some pieces even fall on bath tub and melt there making bath tub slippery. So be careful.
Vatika comes in a pale green color in a nice green bottle. Even though it is hair oil, I use it on all my body parts. It helps in nourishing the skin and keeps it moist; thus protecting the skin from rashes. This feels like an oil massage and helps in rejuvenating the skin. But if you have an oily skin, don’t bother to do that.
Vatika is cool hair oil; replenishes hair from the root. Only drawback is the smell which is not very juicy. So try the odor before you give it a try. Some Indian hair oils can be very sticky in use. But Vatika is not at all stick. It gives the hair a shiny look. I recommend Vatika for weekend uses. Coconut extract is good for hair; so giving your hairs a coconut treat once in week is healthy by all means. which produce a kind of soothing and pleasant smell, Vatika has more of a passive smell. So make sure that you use Vatika in less quantity. Otherwise the smell may bother you.
But since it is from coconut the smell is little different from other hair oils. Unlike other hair oils
Many times I needed to take Vatika in a tumbler and melt before I use on hair. This was because the tendency to thicken is more for this oil. Some pieces even fall on bath tub and melt there making bath tub slippery. So be careful.
Vatika comes in a pale green color in a nice green bottle. Even though it is hair oil, I use it on all my body parts. It helps in nourishing the skin and keeps it moist; thus protecting the skin from rashes. This feels like an oil massage and helps in rejuvenating the skin. But if you have an oily skin, don’t bother to do that.
Vatika is cool hair oil; replenishes hair from the root. Only drawback is the smell which is not very juicy. So try the odor before you give it a try. Some Indian hair oils can be very sticky in use. But Vatika is not at all stick. It gives the hair a shiny look. I recommend Vatika for weekend uses. Coconut extract is good for hair; so giving your hairs a coconut treat once in week is healthy by all means. which produce a kind of soothing and pleasant smell, Vatika has more of a passive smell. So make sure that you use Vatika in less quantity. Otherwise the smell may bother you.
Thursday, May 6, 2010
Food List: Major Food Groups
Whole grains:
brown rice
buckwheat
bulgur (cracked wheat)
oatmeal
popcorn
Ready-to-eat breakfast cereals:
whole wheat cereal flakes
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice
Less common whole grains:
amaranth
millet
quinoa
sorghum
triticale Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
Pasta
spaghetti
macaroni
pitas*
pretzels
Ready-to-eat breakfast cereals
corn flakes
Wheat bread
Honey Wheat rolls or buns
Whole wheat rice
*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains. Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried/dehydrated and may be whole, cut-up, or mashed.
Dark green vegetables
bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
Orange vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
sweet potatoes
Dry beans and peas
black beans
black-eyed peas
garbanzo beans (chickpeas)
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soybeans)
white beans Starchy vegetables
corn
green peas
lima beans (green)
potatoes
Other vegetables
artichokes
asparagus
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green or red peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
tomatoes
tomato juice
vegetable juice
turnips
wax beans
zucchini
Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits
Apples
Apricots
Avocado
Bananas
Berries:
strawberries
blueberries
raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Melons:
cantaloupe
honeydew
watermelon
Mixed fruits:
fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
100% Fruit juice:
orange
apple
grape
grapefruit
The "Whole Food" Market Store
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.
Lean ground meats:
beef
pork
lamb
Lean luncheon meats: Organ meats:
liver
giblets
Poultry* (Lean Meats)
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
Dry beans and peas:
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans
Bean burgers:
garden burgers
veggie burgers
Tempeh
Texturized vegetable protein (TVP)
Nuts & seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Fish
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
*Selection Tips Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance.
Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free. Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium.
Fresh chicken, turkey, and pork are a great source of lean meat. Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.
Resources:
www.mypyramid.gov
ACSM
Nutrition and Diet Therapy
HeartsInMotions Food List
Sample Exercise Program: Total Body Circuit Workout
Total Body Circuit Workout
Workout Notes:
• Thoroughly warm up 5-10 minutes and stretch before working out.
• Complete the following on two non-consecutive days per week.
• During the first three weeks, do each exercise for one set of 15 reps: during the last three weeks, do two sets of 12 reps for body parts indicated (using a slightly heavier weight on all sets).
Workout 1: Weeks 1-3
Body part Exercise Sets Reps
Quads/Glutes Leg Press 1 15
Hamstrings Lying Leg Curl 1 15
Upper Back Barbell Rows 1 15
Chest Flat Bench Press 1 15
Shoulders Dumbbell Press 1 15
Traps Dumbbell Shrugs 1 15
Triceps Push-downs 1 15
Biceps Barbell Curls 1 15
Lower Back Back Extension 1 15
Calves Standing Calf Raise 1 15
Forearms Barbell Wrist Curl 1 15
Abdominal Crunches 1 15
Workout 2: Weeks 4 - 6
Body part Exercise Sets Reps
Quads/Glutes Leg Press 2 12
Hamstrings Lying Leg Curl 2 12
Upper Back Barbell Rows 2 12
Chest Flat Bench Press 2 12
Shoulders Dumbbell Press 2 12
Traps Dumbbell Shrugs 2 12
Triceps Push-downs 2 12
Biceps Barbell Curls 2 12
Lower Back Back Extension 1 12
Calves Standing Calf Raise 1 12
Forearms Barbell Wrist Curl 1 12
Abdominal Crunches 1 15
Monday, April 12, 2010
National Examation for Fitness Professional
I started out writing an blog about fitness and keeping people informed about fitness and how they should check out the personal trainer, fitness specialist, wellness trainer, and all of the other names they give themselves these days. People who has degrees in fitness, exercise, nutrition, and wellness do not get the jobs they dream about helping the sick, the person who just had a heart attack and need someone to explain to him he needs to exercise and eat right for this not to happen.
Some people think fitness is a hobby, but it is so much more. Some people just believe what ever someone else tell them just because they work at a local gym or fitness center. They do not have a degree and they went to a weekend class to get a certification to be a personal trainer. You learn so much about the body and how it works in college in the physiology and anatomy classes, as well as sport rehabilitation and cardiac rehabilitation classes. They need to know how exercise effects the body and how each person is different. Everyone can not have the same exercise program. You can not push everyone hard. Everyone is not healthy, well weekend classes do not teach you that. As for me personally, well I am sick of it. You can go to school for four years, get a degree and try to pass the most well know certification test just so some paper can say you are a personal trainer. Is lubricious. Their is science behind fitness and exercise.
Now, some people may say its wrong if a trainer has been training for years and some may have been training for 10, 20, 30 years. (But you can not wake up one day and say I want to be a nurse, study and take a test and you become a nurse). Why can exercise and health be no different. You need education, you need a degree in exercise that said, "yes I know how to work with the patient and the Cardiologist to find a healthy way to save an prevent this person from having another heart attack. I think you should have a degree in exercise or fitness. The government are always have regulation on other professional why not fitness professional. They should have a national examination just like they have for nurses, doctors, nutritionist, and ect.
I am upset because I am one of those people who are passionate about my career as a Health and wellness professional. I have been looking for 15 months. I have been on countless interviews and they all told me the same thing. They have said, "you have a very unique background. Well you see I have worked as a group fitness instructor in Cardiac rehab for three years. I also worked in a physical therapy and sports clinic for seven years while I was a junior at a community college. You could say I am a post rehab specialist because I have trained some of the hips and knee patients at the clinic. All this with no certification but with bachelor degree in health and wellness concentration in rehabilitation. I resign from my job for personal reasons.
I tried to take the most well know certification in fitness which is ACSM. (It the golden standard in health and fitness). I have been studying for three years. It is a hard test if you are not a test taking person. I still have not pass but still working on it.
As a fitness professional you have to get certification in everything. For example, to be a pilates/yoga instructor, spinning, aqua therapy, cardiac rehab, nutrition certification (which some states do regulate that).
I want to say I love nurses. I have two best friends that are nurses. I just fine it hard as a fitness professional to get a career in what I went to school for. The career titles such as a wellness coordinator, or fitness coordinator (they) industry want someone who is a nurse. What does she know about fitness. Nothing. The industry will hirer a nurse OVER someone who has a degree in fitness. So yes I think the government or who ever is over regulations and exams should do something about this. So that fitness professional like me can take back our careers.
They have rules of everything else why not fitness.
Some people think fitness is a hobby, but it is so much more. Some people just believe what ever someone else tell them just because they work at a local gym or fitness center. They do not have a degree and they went to a weekend class to get a certification to be a personal trainer. You learn so much about the body and how it works in college in the physiology and anatomy classes, as well as sport rehabilitation and cardiac rehabilitation classes. They need to know how exercise effects the body and how each person is different. Everyone can not have the same exercise program. You can not push everyone hard. Everyone is not healthy, well weekend classes do not teach you that. As for me personally, well I am sick of it. You can go to school for four years, get a degree and try to pass the most well know certification test just so some paper can say you are a personal trainer. Is lubricious. Their is science behind fitness and exercise.
Now, some people may say its wrong if a trainer has been training for years and some may have been training for 10, 20, 30 years. (But you can not wake up one day and say I want to be a nurse, study and take a test and you become a nurse). Why can exercise and health be no different. You need education, you need a degree in exercise that said, "yes I know how to work with the patient and the Cardiologist to find a healthy way to save an prevent this person from having another heart attack. I think you should have a degree in exercise or fitness. The government are always have regulation on other professional why not fitness professional. They should have a national examination just like they have for nurses, doctors, nutritionist, and ect.
I am upset because I am one of those people who are passionate about my career as a Health and wellness professional. I have been looking for 15 months. I have been on countless interviews and they all told me the same thing. They have said, "you have a very unique background. Well you see I have worked as a group fitness instructor in Cardiac rehab for three years. I also worked in a physical therapy and sports clinic for seven years while I was a junior at a community college. You could say I am a post rehab specialist because I have trained some of the hips and knee patients at the clinic. All this with no certification but with bachelor degree in health and wellness concentration in rehabilitation. I resign from my job for personal reasons.
I tried to take the most well know certification in fitness which is ACSM. (It the golden standard in health and fitness). I have been studying for three years. It is a hard test if you are not a test taking person. I still have not pass but still working on it.
As a fitness professional you have to get certification in everything. For example, to be a pilates/yoga instructor, spinning, aqua therapy, cardiac rehab, nutrition certification (which some states do regulate that).
I want to say I love nurses. I have two best friends that are nurses. I just fine it hard as a fitness professional to get a career in what I went to school for. The career titles such as a wellness coordinator, or fitness coordinator (they) industry want someone who is a nurse. What does she know about fitness. Nothing. The industry will hirer a nurse OVER someone who has a degree in fitness. So yes I think the government or who ever is over regulations and exams should do something about this. So that fitness professional like me can take back our careers.
They have rules of everything else why not fitness.
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