Archive for the ‘Nutrition & Holistic Medicine’ Category

If you are here in Southern California, well we finally got our summer heat! Staying hydrated during this heat is very important especially if you are exercising.

Heat can sometimes be the cause of headaches, light-headedness and fatigue.  These are the first signs of dehydration, even if you are not thirsty.

You can prevent dehydration by drinking plenty of fluids through out the day.

Tips For Staying Hydrated

  • Have a glass of water when you first get up.
  • Keep a glass of water next to the bed.
  • Enjoy an herbal tea in the afternoon or evening.
  • Carry water with you if away from home for long periods.
  • Have one chilled ready to go! I always have a water bottle with me and it really makes a difference in the amount of water I drink through out the day!
  • Drink before you get thirsty.
  • Limit sugary, caffeinated beverages.
  • Choose drinks with 10 or fewer calories.
  • Know the signs of dehydration.
  • The best choice for fluid is WATER!

Hope this helps you to remember to stay hydrated!




Now that we have made it through the Holiday’s, and we are gearing up for the New Year what are your Health and Fitness Goals?

Everyone is guilty of saying, “ This year I am going to exercise more, eat better, take better care of myself, etc……. Wait – how about being the one that actually does it! It’s  not that hard and think how much better you will feel.

So, we wanted to help give you a few goal ideas and ways you can reach them. Plus, some fun exercises to start your motivation and give you a couple recipes that we liked that are healthy and yummy!

New Year Goal / Resolution

  1. Exercise more –  if you are board with your current workout, try changing it up….do the bike instead of treadmill, go outside and exercise instead of the gym, take a class at your gym, or if you are just starting out – find a gym and trainer you are comfortable with so you will go!
  2. Eat better –  Think about what you are about to eat and if you really need it or just plain want it. More than likely, you are sick of it from the Holidays, and it will be easy to give up.  Try having some vegetables and fruits around to snack on along with raw almonds.
  3. Take better care of myself –  Get a massage – if you read our blog about “Massage Luxury or Necessity”, you know how beneficial they are – so start your massage fund this new year! If you haven’t read it, we posted it on 12/10/2009.

So here is a fun easy exercise that gives amazing results that you could do at home, at the gym or outside:

Plie Squats – This is one of the best exercises that will target your inner thighs, along with working your glutes/ hip, thighs, and hamstring muscles.  It is easy to do and gives amazing results!

  1. Place your feet a little more than shoulder width apart, turn toes outward – your knees should be lined up with your toes.
  2. Place hands on hips to maintain balance – an 8 to 10 lb weight could be held for more advanced only.
  3. Lower your body so your knees and thighs are even, tailbone is pointing down, do not lean over – your back should be straight.
  4. Come up to the top where you started, squeezing your glutes, pull your abdominal muscles in – hips, shoulders, and back stay perpendicular to the ground…. as you come up. Immediately repeat exercise.  Do 15 slow reps of 3 seconds going up – 4 seconds going down.
  5. Once you have the 15 down up it to 25 or more….it may seem like it is easy, but you really are working these muscles so make sure not to over-due it!

Yummy recipe

This is my favorite thing to make at home and its healthy, nutritious, and fills you up!

Broiled  Salmon and Spinach salad

Pre-heat broiler

Prepare a 4 oz salmon filet with olive oil, lemon, pepper, and dash of sea salt

Place on baking sheet for broiler

Broil for about 10 minutes or until salmon is opaque.


1 cup baby leaf spinach

1 TBS pecans

1 TBS dried cranberries

small handful of mushrooms

½ roma tomato diced

Dressing – ½ lemon juiced, dash of sea salt, pepper, tsp of oil oil…mix all together pour over salad…add more or less of any of the ingredients for your taste buds.

You may serve salmon over the salad or next to it…which ever you prefer!


Hope we have helped you out with starting off your new year!

Happy New Year

JC Health and Fitness


Cindy Rutland

The Holidays can be a very happy time for everyone along with a very stressful time of year.  Why not treat yourself to a relaxing bath or aromatherapy with the scent of Lavender.  Sore muscles from shopping the mall all day long?  Lavender can help!

Lavender is one the most relaxing and calming scents.  Not only is it good for relaxing, it can also soothe and heal quite an amazing variety of aliments.  The therapeutic oil produced by lavender flowers can be used to treat troubles of the heart and mind.

Herbalist and aromotherapist use the oil to treat depression.  As a massage oil, lavender relaxes muscles and eases tension, and its antiseptic properties effectively heal conditions like acne or sunburn.  Lavender can be applied undiluted to the skin.

Here are some useful tips using lavender that I like and are very simple.

For Relaxing

  1. Add lavender oil to your bath
  2. Dab wrist & temple with lavender
  3. Drop a couple of drops of lavender into your sheets

Skin and Hair

  1. For Dandruff – put a few drops to the water of your last hair rinse.
  2. Minor cuts or bites – strains or bruises, add a couple of drops of lavender to a bowl of water, soak a cloth and place on affected area.
  3. Pimples – dab a drop onto pimple in the AM & PM.

Preparing Lavender for use

As a massage oil – use a carrier oil such as grape seed oil, add around 10 drops of lavender oil to 30ml of carrier oil.  You can add more or less lavender oil depending on the strength of aroma you want.

Room Fragrance – add 3 drops of lavender oil to a vapor bowl.

Lavender salt scrub –

  1. 1 cup fine sea salt
  2. 1/2 cut light massage oil ( grape seed oil)
  3. 5-15 drops of lavender oil
  4. put salt in small bowl add oil – mix with spoon or wooden stick, add lavender oil.
  5. Tub or shower will become slippery due to the oils, so be careful not to slip! Also, do not use on freshly  shaven legs as the salt will irritate the skin – same if you have any small cuts or scrapes.

I hope you enjoy the use of lavender as much as I do!

Thanks for reading

JC Health & Fitness

by Cindy Rutland