Healthy Eating: Strategies for a healthy diet

Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.

Big picture strategies for healthy eating
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Train to Safe Your Life

'Every man should be able to save his own
life. He should be able to swim far enough,
run fast and long enough to save his life in
case of emergency and necessity.'

The quote mentioned above comes from
Earle E. Liederman, a renowned fitness
pioneer back in the days of Charles Atlas.

Liederman did NOT advocate bodybuilding.
Or powerlifting.

Much of Liedermans' life-saving method evolved
around the development of 'strength-endurance'
with bodyweight calisthenics.

Recently, in Dr. Al Sears - Health Confidential
for Men - a newsletter I HIGHLY recommend,
he said:

'I've seen patients transform their
bodies through the power of calisthenics. You
too, can see improvements in your appearance
and in your stamina. And, by doing regular
calisthenics, you will be lowering your risk of injury
and building muscle that has been 'trained for function.'

Let's face it, big gigantic muscles may impress some
people, but there is nothing more impressive than
having the functional strength-endurance to do things
with ease - including saving someone's life. Yours
included.

Liederman's life-saving prescription is not
very far off from my own. He wrote that you should ...

* Be able to swim at least half a mile or more;
* Be able to run at top speed two hundred yards or more;
* Be able to jump over obstacles higher than your waist;
* Be in condition to pull your body upward by the
strength of your arms, until your chin touches your hands,
at least 15 to 20 times;
* Be able to dip between parallel bars or between
two chairs at least 25 times or more.

'If a man can accomplish these things,' Liederman said,
'he need have no fear concerning the safety of his life should
he be forced into an emergency from which he alone may
be able to save himself.'

These are the goals that the Body Fit program is geared
towards. http://www.fight-club.ca/toronto_body_fit_fitness_training.php

What are you waiting for?
Emmanuel

Secrets to Success ...

1. How You Think is Everything.

Always be positive. Think Success, not Failure. Beware of a negative environment.
This trait has to be one of the most important in the entire list. Positive things happen to positive people.

2. Decide upon Your True Dreams and Goals:
Write down your specific goals and develop a plan to reach them.Write down my dreams and goals?
Develop a plan to reach them? Goals are those concrete, measurable stepping stones of achievement
that track your progress towards your dreams. what are your goals?

3. Take Action. Goals are nothing without action.
Be like Nike and “Just do it”. I took action by reaching out and started writing.
Every day I try to take some action towards my goals. It may be small, but it’s
still an action. Have you taken action towards your goals?

4. Never Stop Learning: Go back to school or read books. Get training & acquire skills.
Becoming a life long learner. What have you learned today?

5. Be Persistent and Work Hard: Success is a marathon, not a sprint. Never give up.

6. Learn to Analyze Details: Get all the facts, all the input. Learn from your mistakes.
Spend time gathering details, but don’t catch ‘analysis paralysis’.

7. Focus Your Time And Money: Don’t let other people or things distract you.
Don’t be distracted by the naysayer’s or tasks that are not helping you achieve your goals.

8. Don’t Be Afraid To Innovate: Be different. Following the herd is a sure way to mediocrity.
Follow through on that break-out idea you have. Ask yourself “What would I do if I wasn’t afraid?”

9. Deal And Communicate With People Effectively: No person is an island.
Learn to understand and motivate others.How do you deal with people?

10. Be Honest And Dependable: Take responsibility, otherwise numbers 1 – 9 won’t matter.
Enough said.

Succeed to Survive

Success is Everything by Jim Rohn

Someone once said to me that success isn't everything and I think I know what they really meant. I believe they really meant that money wasn't everything and I certainly agree with that. But I do believe that success IS everything.

First you need to succeed to survive. We must take the seasons and learn how to use them with the seed, the soil and the rain of opportunity to learn how to sustain ourselves and our family. But then second is to then succeed to flourish in every part of your life.

Good question to ask mature people: "If you could do better, should you?" And I think almost everybody would answer the question in the positive. If you could improve your health, shouldn't you do that? If you can learn more, shouldn't you do that? If you could earn more and share more, shouldn't you do that? If you can improve your relationships and spirituality, shouldn't you do that? And I think that is what success is really all about. It is not just a destination that is set for everybody to try and go for. It is like Zig Ziglar said, "Improving in every area of your life to see if you can't with satisfaction at the end of the day, week, month and year say 'I have made excellent progress this year, for myself, for my family, for my business, my career and my health.'" I think that kind of success everybody recognizes is legitimate and something we should all strive for.

Interesting phrase in the bible that says strive for perfection - not that we can ever reach it. But it is in the striving, to be a little bit better today than yesterday, in our speech, our language, our health, everything we can possibility think of.

So yes, in my opinion Success is Everything!

To Your Success,
Jim Rohn

Hidden Messages in Water

The Hidden Messages in Water
by Masaru Emoto

http://www.youtube.com/watch?v=nWn4QF6dCwM

A great book...highly recommended!

emmanuel

Let it be something good...

"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good."

Author Unknown

Emotion - Fostering a Positive Learning Environment

“Emotion”

Fostering a Positive Learning Environment


Hello All,

I often get asked how to foster a positive learning environment. I wanted to share some of my personal insights in hopes that it might help some of you grow your own schools, teach lessons or even understand something in a different light.

Emotion is a big part of fostering a positive learning environment. There are a lot of different types of emotion. Just like spices used in cooking, the right type and amount is equally as important. It is a chemical reaction.

When students come to class their emotions can be scattered. A good warm-up and physical training can help steady, rise, or lower emotions depending on were the group is at.

If a class starts with a good emotional edge but loses it, a good instructor can say a few words or give a demonstration that can correct the class and get them back on course. This way the lesson has it desired impact.

You can also encounter circumstances where the majority of students have positive emotion but a few do not, even after a good warm-up. In this case, the best approach is to have a conversation with the student(s). I have found that it is usually related to a bad day and just quickly acknowledging it will free the student from the emotional burden of carrying it around. And depending on the student, a quick back stepping massage or a shoulder stretch can release emotional tension.

The key to creating a positive environment is to really feel it. Sometimes I’ll turn my back to the class as I’m teaching or close my eyes for a second and listen. The sound has energy and that energy gives me emotion. If it feels right I just leave students alone to continue training and not interrupt.

Always remember….

You can’t always control your environment, but trying to foster a positive learning environment is within your control. It’s a teacher’s responsibility to make sure that a positive environment exists. The alternative is dangerous and carelessness. I would encourage you to take a look at books on the topic. You will not regret it.

emmanuel manolakakis

Martial Arts Instruction

by Lawrence A. Kane

A good book about Applying Educational Theory and Communication Techniques in the Dojo.
If your a teacher of martial arts its a good book to read. Very well laid out and useful information
at your finger tips.

enjoy
emmanuel

YOU’RE EITHER TRAINED OR YOU’RE NOT

YOU’RE EITHER TRAINED OR YOU’RE NOT

By
LtCol Al

It’s been a while since I’ve written (mostly because of working on the second addition of “Attack
Proof”) so I have to be careful not to give away something that has been added to the book. So in
this newsletter I’ll just offer some philosophical thoughts in order to aid in your training and
hopefully clarify some things based on questions and concerns we have received from students
both in NY and from afar, thus… You’re Either Trained Or You’re Not

In the movie “Man on Fire” the main character “Creasy” played by Denzel Washington, is a
ruthless bodyguard (also former assassin) sworn to protect his young client “Pita” played by
Dakota Fanning. Without giving the movie away in case you haven’t seen it, in one of the more
memorable scenes in the movie Pita asks Creasy “Is anyone tougher than you?” and he replies “It
ain’t about being tough-- you’re either trained or your not…” While a work of fiction, this movie
really hits the nail on the head and touches on something that I think is lost on many people. The
point being no matter how tough you think you are or how physically fit, if you are not properly
trained, all of the toughness and fitness in the world may not amount to a hill of beans in a real
life and death confrontation.
It seems that over the past few years there have been a number of people who have slowly been
coming around to this understanding and the fact that in order to train for a real bloodbath you
must have a real training program rooted in “Principles” rather than just a collection of
techniques, forms or one steeped only in physical conditioning. I think people are beginning to
realize and accept that because a real fight is utter chaos containing a multitude of possibilities.
You can know a million techniques and striking combinations and be in the greatest shape in the
world, but if the bad guy decides not to cooperate with your plan, you’ve got a big problem on
your hands. In short he who is better trained is better prepared, and “luck” falls on the side of the
man who is better prepared, period.

Amen
Emmanuel

On the Radio Today

Hello All,

On the radio today from 2-3pm CIUT 89.5

Listen in if you can!

http://www.ciut.fm/

emmanuel

My Father

John Ioannis Manolakakis
Born January 5th, 1939 - March 4th, 2009

This has been a very difficult month for my family.
I could never express all the emotions to anyone.

My dads brother (my uncle) wrote me a poem to read
at his funeral. I think says it all.....

“Once there were 4 candles that were lit bright,
God came and blew one out,
He looked back in the days that followed,
Only to see them all out”

Mihalis Manolakakis

Rest In Peace Dad
Your son