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  We've
talked about the role of protein in your body and the risks associated
with an overabundance of fatty animal protein in your diet.
The safest, healthiest way to get your protein is by combining
different plant proteins. Although proteins from each individual
plant may not contain all nine essential amino acids, when you
eat them together you can increase the usability of the proteins
by 40 to 50 percent all that with none of the hazards of eating
red meat!
For optimal results the plant proteins that complement each other
should be eaten at the same meal or at least within a few hours
of each other.
Here are some suggested combinations:
• One of the best protein combinations
is legumes with grains. For example, try beans and tortillas,
peanut butter on whole wheat bread, or tofu and rice. Tofu, a
soybean product, is the plant protein closest in quality to meat
protein and with about the same number of calo-ries as fish and
poultry.
• Wheat germ is protein-strong
and enhances the protein of dark-green leafy vegetables, potatoes,
tofu, rice, oatmeal and cereals. I add one or two tablespoons
of wheat germ when preparing meals using these foods.
• Seeds and nuts combined with
the same foods as wheat germ pack a protein wallop! Go easy, though,
because seeds and nuts are high in calories and fat.
• Adding nonfat or low-fat
yogurt, cottage cheese or other cheeses will always maximize plant
proteins.
• For more specifics, I recommend
reading Frances Moore Lappe's excellent book Diet for a Small
Planet.
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Recipe
for My New Protein Drink
Place in a blender:
1 cup nonfat milk
1/2 cup apple Juice
1 teaspoon raw wheat gemi
1 teaspoon peanut butter
1 teaspoon brewer's yeast flakes
1/2 banana
2 tablespoons protein powder
Several ice cubes
Blend until smooth.
Look for a protein powder that does not contain sugar, artificial
coloring or flavor and is made from milk and egg protein. |
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Most exercises that strengthen the abdominals like those given
in March are
also good for the back. Strong abdominal muscles that press
in the gut are essential to assisting the hip and back muscles
in giving firm support to the spine.
Often recommended by back doctors, the exercises this month
are designed specifically for strengthening and stretching the
lower back. Such regular exercise combined with good posture
in your everyday activities is the best recipe you can follow
for a healthy back
Try to make it a habit to think tall, straight and relaxed not
just during exercise but at all times. Just sitting or standing
in a way that requires the muscles to support the back properly
will strengthen them, as will the regular practice of trying
to flatten your neck and lower back -reversing the unhealthful
tendency to slouch.
Reminder: Never exercise if you feel any back pain.
That is a sign to rest and, if it persists, to consult a doctor.
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Exercise 1.
Thigh Pushes
Start by lieing on your back with a small
pillow under the lower back.
Exercise: Bend your legs so that your thighs are perpendicular
to the floor as shown. Push against your knees with your hands
while simultaneously resisting that pressure with your thighs.
Press and resist for five seconds. Relax for twelve seconds.
Repeat five times to start, and increase as you gain strength.
Reminder: Exhale as you press, inhale as you re-lease.
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Exercise
2.
Back Arch
Start by lieing on your stomach with your
hands clasped and resting on the small of your back and your
chin resting on the floor
Exercise: Exhale and
lift your head and shoulders off the floor, arching your back,
then hold for a count of five. Inhale and relax back down again.
Repeat five times, always exhaling as you lift, com-ing up as
high as you comfortably can each time. Gradually build up to
ten repetitions. This is an ex-cellent exercise to strengthen
the muscles that sup-port the spine.
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Exercise 3.
Knee Presses
Start by lieing on your back with your
knees bent, feet flat on the floor and arms at your sides.
Exercise: Inhale deeply and grasp one knee
with both hands and bring it into your chest. Exert a gentle
but firm pressure in order to feel a stretch in the hips,
thigh and lower back. Hold this pose for five counts. Exhale
and return the leg to its starting position. Repeat the same
procedure with the other leg. Hold for five counts. Exhale.
Return that leg to its starting position. Finally, repeat
the procedure, grasping both knees at once. Hold for five
counts. Exhale and release slowly. Repeat these three po-sitions
one or more times as long as you feel no discomfort. |
Exercise
4.
Head and Leg Raises
Start by lieing stretched out on your
stomach with your arms extended past your head and forehead
on the floor.
Exercise:Exhale and lift your arms, head
and shoulders as high as you can in four counts. Inhale and
hold the position for four counts. Exhale and lower in four
counts. Inhale and relax for four counts. Repeat again, lifting
your arms and torso.
Repeat the same sequence twice, lifting your legs from the
hips.
Repeat the same sequence twice, lifting legs, head and arms
at the same time.
Reminder: Exhale as you lift, inhale as
you hold, exhale as you lower, inhale as you rest. If you
feel discomfort in the lower back, tighten the buttocks muscles
so as to relieve lower back strain during this exercise.
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All
of Jane Fonda's workouts (from easiest, to the hardest) effectivley
burn fat. But inorder to see an improved appearance to the back (which
muscles include: the Upper and Middle Trapezius, the Deltoid and Low
Back) we need to do target toning in a safe way. The toning must include
the back, and the abdominals.
Why Abdominals? A strong abdominal wall will support the front of
your body, which places less stress on your back.
With all this in mind, we consider these to be related workouts to
the back.
Jane Fonda's Step Aerobic & Abdominal
Workout
We have a 10 Minute Abdominal & Lower Body Workout - a one-on-one
workout with Jane that really works. Strengthen and tighten your abdominal's
and the lower & upper back with this class.
Click
Here to Read More
Jane Fonda's Total Body Sculpting
The second class of Total Body Sculpting an an extensive and intensive
lower body section, in particular working the upper and lower back.
There is also a beginners version which will pop up on the screen.
Click Here to Read More |
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