Monday, April 29, 2013

Diet Soda Dangers

Koach Marlo on: Time For A Colonic? Get the Facts Before You Go For the Cleanse.

Once a month, weekly, regular appointments.  It seems that for some getting a colonic has become a part of their regular routine.  For some it takes place at a spa, a colonic center or doctors office, for others it is in the form or a capsule, laxative, enema or a high colonic.   What started out as a procedure to help colon health, has turned into big business, especially in terms of artificial colon cleansers.  Safe or unsafe; how often; whats the truth on colonics once and for all.

So exactly what is a colonic?  A colonic is an infusion of water into the rectum to cleanse and flush out the colon. The water causes the muscles of the colon to contract, and then pushes feces out through a hose to a closed waste system. It is believed that the waste that is being pushed out contains toxins that have remained in the colon over time, which can spread throughout the body. By ridding your body of this you can maintain a healthier body, decreasing risk of cancer and other diseases.  It is also believed that the stool may be preventing the elimination of waste, so this irrigation will alleviate this issue, promoting colon health.  Another belief is that removing the build-up of plaque will allow for better absorption of nutrients into the blood and allow for speedier digestion. The end result would be better digestion,  healthier skin, weight loss among other benefits. Many doctors of alternative medicine believe it is essential to good health. It is no wonder that will all of these benefits and rave reviews that more and more people are turning to colonics as ways to get healthier.  But whats the truth?

The controversy arises from the fact that a multitude of health professionals believe there is no need for a colonic.  The American Council on Science and Health say there is no need for colonics as the body can rid itself of toxins on its own, via regular bowel movements that remove toxins from the gastrointestinal tract and via kidneys and lungs removing toxins from the bloodstream.  Chief of gastrointestinal endoscopy at Bellevue Hospital Center also states that there is no need, as toxins don’t stay in the colon for years, as many advocates of frequent cleanses propose. A majority of medical professionals believe that colon procedures, such as colonoscopies, are only done out of medical necessity.  They also state that there are dangers of colonics for those who suffer from any IBS, IBD, Crohns, Colitis or other intestinal diseases.  Modern medicine sits very far from Western medicine when it comes to the topic of colonics.

In fact, the greatest area of controversy is that the colon is not just a place for waste, but for absorption.  Much absorption occurs within the colon and then nutrients are brought to the bloodstream to be transported throughout the body.  By having frequent colonics, this may disrupt the absorption of valuable nutrients.  Dehydration and tears and internal damage can also be side effects of frequent procedures.  Laxative abuse also has been known to have a boomerang effect, not allowing the colon to work as well once they are discontinued.  To date colon cleansers are not regulated by the Food and Drug Administration so unless they are proven harmful they can remain on the shelves so many products can easily be abused and overused.

Taking the controversy out of colonics, the one thing that has been proven to be a healthy colon cleanser is a healthy high fiber diet. Fiber has been considered to act like a toothbrush that helps to remove the food particles from your intestines to keep it healthy.  Fiber is not digested by the body so it will come through and push out the waste as it gets flushed through the body.  Keeping a diet of about 25 grams of fiber is the recommended amount.  Fiber can be found in whole grain foods, leafy vegetables, beans and berries. Water is also key in helping to continuously flush food and fiber out of the colon.  Keeping hydrated, by drinking between 5-8 glasses a water a day, is very essential to colon health.  Physical activity is also important to keep your blood flowing throughout your body, which then allows your colon to work more easily.

So depending on who you ask you might get a different answer on whether colonics are worth it, and if they are safe.  The bottom line is that you need to consider your present medical state and any medical contraindications, you need to know how much experience the person performing the colonic has (as there are no certifications currently needed), you need to let your medical doctor know to be aware of your lab results prior to or after having one and you need to pay close attention to how you feel.  Perhaps take a closer look at your diet as well before embarking on a colonic journey. It seems that since controversy remains, with no proven health benefits in the long run, you might consider not making this a regular habit.  It does seem that going to often may exacerbate dangers, leave you devoid of nutrients and not allow your colon to do the job it has been doing in humans for centuries.  Colinics? Tread carefully seems to be the best advise until proven otherwise.

Marlo Mittler, MS RD is a Registered Dietitian, Nutrition Consultant, journalist and public speaker specializing in nutrition, wellness and healthy lifestyles. Marlo has been in practice for over 15 years, specializing in Pediatrics, Adolescents and Family Nutrition. Marlo, has appeared nationally on FOX, ABC, NBC and CBS News.

How to get kids to eat Vegetables

My daughter recently said to me, “Mom , I hate to eat tomatoes at restaurants. I keep remembering how delicious and sweet the tomatoes were that we used to grow in our organic garden. Most tomatoes I taste now pale by comparison.”

This was the same child who wowed the nursery school field trip farmer knowing the difference when he tried to stump the kids holding up the green kale leaf with “What’s this?” All the other kids yelled, “Spinach!” It was my daughter who tasted sugar snap peas for the first time and asked, “Is this candy?” My daughters used to love to run into our garden and pull out a piece of kale, a cherry tomato or a stem of dill and run back inside as if they' gone shopping for the day's food. And they had. My kids still love their veggies. This is not rocket science. Studies show that children really gravitate in later years to their early childhood smells. 

“Teach Your Children Well,” as the Crosby, Stills, Nash and Young song goes. Children respond so well to early tactile and taste stimulation's  If they are imprinted with early tastes for foods in their natural states, it stays with them the rest of their lives. 

Having a garden is the best way to introduce them to nature and understanding that food doesn’t grow in a shrunk-wrapped package at the grocery store. As the snow hopefully melts, and the scents of spring beckon children outside, starting a cheap garden is a great way to keep them outside.

The first place is taking a soil sample to your local county extension service to get an analysis of your soil. This will give you a place to start in figuring out what you can and can’t grow well in your soil. Soil that is mostly sand may only be able to support citrus crops for example, but just a little farther inland can give you half a year of a great cross-section of vegetables.

It’s easier to grow a garden from plants that are already started and are ready to transplant.  But it’s also fun for kids to start seeds from starter pots.

If getting non-gmo seeds are important, try They’ll also provide tips on how to start your own garden. You can also join a local farm or community supported agriculture farm to find out where they get their seeds from. You can find them at

If you don’t know anything about gardening, spend a season volunteering there to see how and what they do. You’ll also get first-hand knowledge about what grows well where you are. If it is an organic garden, you’ll learn all kinds of great ways to make and keep your garden organic. If you can’t find such a farm, there are many great organic and container gardening books and online resources. Don’t give up if you failures. Just remember that it is to be expected.

It’s best to just choose 3-4 vegetables your first year. Pick some vegetables like tomatoes that grow fast and furious.  Some varieties will “re-seed” themselves. That means their seeds will drop into the soil and grow again the next year. Talk about easy! Learn what crops grow especially easily where you are. I planted a few pumpkin seeds one year, and once I figured out how to keep out the rabbits, had pumpkin vines and pumpkins taking over the yard and a nearby hill. It was SO much fun for me and my children!

Try planting a few easy herbs like dill and mint. They are also classified as weeds and will definitely grow like one if you don’t control them. Send your children out to the garden before dinner when they are hungry to “harvest” whatever you’ll be making for dinner. These are memories and foods that will last a lifetime!

Koach Ellen Jaffe Jones

Say Ahhhh!

Stick out your tongue and say ahhhh! What color is your tongue? If it is a bright beefy red you might actually be low on vitamin B12.  Don't ignore it as it can be dangerous and cause neurological damage.  Meat and dairy are rich sources for B-12. For Vegans make sure you take a multivitamin to cover your needs. 

Koach Marlo 

Recipe for Kids with Lactose Problems “Balsamic Chicken and Tomato Pasta”

Serves up to 5 people!

Prep time: 45 minutes


    18 oz. chicken breast, cut into small pieces (½" square)
    ½ c. onion, diced
    2 cloves garlic, minced
    2 cans (14.5 oz.) of diced tomato
    1½ c. sliced mushrooms
    1/3 c. balsamic vinegar
    1 tsp. basil
    1 tsp. oregano
    ½ tsp. thyme
    ½ tsp. rosemary
    ¼ c. tomato paste
    cooking spray
    3-1/3 c. cooked pasta

1.        Spray a large skillet with nonstick cooking spray.
2.       Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
3.       Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
4.       Cook chicken over medium high heat until no longer pink.
5.       Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
6.       Mix together well and simmer over medium low heat for 20 minutes.
Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.

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Creating a Circuit Training Routine

Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training). By allowing only a short rest interval of 30-90 seconds between stations, cardiovascular fitness is gained along with the benefits of resistance training.

When developing a circuit training routine, a wide variety of exercises and equipment can be utilized. Much of the equipment is relatively inexpensive and includes surgical tubing, jump rope, your own body weight, dumbbells, medicine balls, physioballs and weight training machines. A circuit can consist of as few as three stations to as many as 15 stations based on the goals and pre-training levels of the participants.

Circuit training stations are generally sequenced in a way to alternate between muscle groups, which allows for adequate recovery. The rest interval between stations should be between 30-90 seconds and 1-3 minutes between circuits. There are literally thousands of different combinations you can use when organizing your circuit training programs. I will share with you and demonstrate on video 3 possible combinations using an upper body/lower body strategy, a plane by plane strategy and a proprioceptive/balance strategy.

The Upper Body/Lower Body Strategy (ULS)

With the ULS, we are attempting to move blood and stimulate muscles first from the lower body to the upper body and then from the upper body to the lower body. The benefit of this strategy is an increase in flow in the body as well as an ability to rest one group of muscles while exercising another. A simple example of this would be a squat sequence followed by a rowing sequence.

Plane by Plane Strategy (PbP)

In a PbP strategy we will set up our circuit stations so that each station emphasizes a different plane of motion. The three planes of motion are the sagittal plane (flexion and extension), the frontal plane (side to side) and transverse plane (rotational). Notice I said emphasize because all movement takes place in all three motions but there can be one plane more emphasized then another.

Proprioceptive/Balance Strategy (PBS)

In the PBS circuit we will be challenging the bodies proprioceptive and balance systems. Proprioception is the brains main tool in the body to tell it where it is in space. Challenging these systems in a circuit allows expansion of movement in the brain (where all movement is monitored and controlled) without signaling the threat response ultimately causing injury to the body. This is a great circuit for anyone but particularly for athletes.

Exercise Involved in the Circuits

Clubbell Rockers to Dumbbell Rotational Presses
Dumbbell snatch to Pushups with rotation
Lateral Lunges to Clubbell Standing Abdominal Crunch
Medball lunge with forward reach to Medball Lunge with overhead posterior reach
Supine Shoulder Reaches to Standing Clubbell Side Bends
Standing Dumbbell Woodchops to Medball Posterior Lunge with Rotation
Bosu Ball Squat and dumbbell press to Bosu ball plank with shoulder slides
Single leg squat with reach at knee height to Airex Pad Balance Squat with Dumbbell lateral raise
Split stance rotational body blade exercise to Prone Agro Wheel multi-directional slides