One of the most important components of any exercise program is core strength and stability.  Like the foundation of a house, your core supports and stabilizes your spine during static positions and movement.  Core stability is crucial for your body to move efficiently and prevent injury.

Your core is comprised of the muscles and connective tissue that attach into and surround your pelvis, hips, and spine.  When used properly your core helps to align and stabilize your spine, pelvis and shoulder girdle.  An active core is thought to reduce premature wear and tear of your body.

According to the Mayo Clinic, four out of five people in the United States will experience low back pain at least once during their lives.  This statistic is not that surprising since much of the population sits behind a desk all day.  Muscles grow tight and inefficient as a result of sitting for long periods of time, limiting range of motion and increasing your risk of injury.  Core strengthening exercises help to train the muscles in your pelvis, lower back, hips and abdomen to work together which leads to better balance and stability in everything you do. 

Core exercises don't require specialized equipment or gym membership.  You can strengthen your core by doing simple exercises using just your own body weight on a consistent basis at home.  Exercises like pelvic tilts, bridges, abdominal curls, planks, supermans, etc. are a great way to start increasing your core strength.  Start slow and gradually build up to 12-20 repetitions of each exercise.  These types of exercises are things you can do every day because they use only your body weight as resistance.

Pelvic Tilt:
Lie on your back with your legs bent. Imagine your pelvis as a clock. Your belly button is 12 o'clock. Exhale, draw your abdominals towards your spine, as you tilt your pelvis up to 12 o'clock.  Inhale, roll your pelvis down tilting pelvis down to 6 o'clock. Repeat 8-15 times.

Bridge:
Lie on your back with your legs bent. Exhale, roll hips up. Keeping ribs in, lengthen lower back.  Inhale, roll hips down along spine from top.  Repeat 8-15 times.

Not all of us can afford to go 100% organic every time we shop.   What is the solution? Focus on those foods that come with the heaviest burden of pesticides, additives and hormones. According to the Environmental Working Group, consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables.

12 "Cleanest Non-Organic foods"

The Environmental Working Group reports that more than half of our total dietary risk from pesticides comes from the 12 foods listed below. Substituting from the clean list above, eating organic and/or homegrown produce whenever possible can substantially cut down on your exposure to pesticides.

Buy Organic - 12 "RISKIEST" Foods

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Registered Dietitians and Co-Founders of Healthy by Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:  www.healthybydesignnutrition.com

Dan Buettner, explorer and author, has written a book called The Blue Zones - Lessons for Living Longer from the People Who've Lived the Longest.  The Blue Zones are areas around the world where people reach the age of 100 at rates 10 times greater than in the US and where people suffer a fraction of the heart disease and cancer in comparison to the average American.  The four Blue Zones identified in Buettner's book are Okinawa, Japan; Sardinia, Italy; the Nicoya Peninsula of Costa Rica; and Loma Linda, California.  Based on the habits of blue zone populations, Buettner identifies nine individual characteristics that may help you live a longer, healthier life.

1. Make regular activity intrinsic to your daily routine.
2. Have a "Plan de Vida", a mission or purpose that gives meaning to your life.
3. Take your life out of the fast lane:  work less, slow down, rest, take vacations.
4. Eat less by following the "80% rule."  Stop eating when you are 80% full.
5. Shift your diet to more vegetables and fruits, less protein and fewer processed foods.
6. Drink red wine in moderation.
7. Create a healthy social network.
8. Cultivate spiritual or religious beliefs and participation.
9. Make family a priority.

Buettner doesn't suggest you quit your job and move to an island of vegetarians and drink more red wine.  He emphasizes that his goal is to encourage gradual "big picture" lifestyle changes that will foster healthy habits like daily movement, natural and moderate eating, purpose driven living, and more social connection.  To read more about his research and experiences in the blue zones read Dan Buettner's book, The Blue Zones.

Lessons from the Blue Zone, May 2010 IDEA Fitness Journal

Whether you are looking for activities to enjoy this summer, consider the calorie burning power of the following fun activities:

Frisbee 100 cals
Rollerblading 250 cals
Snorkeling 120 cals
Beach Volleyball 280 cals
Horseback riding 150 cals
Biking 250 cals or more
Kayaking 150 cals
Gardening 160 cals
Swimming 180 cals
Dancing 115-150 cals

*All calories are approximate and are based on a 150 lb person engaging in the activity at a moderate intensity for 30 minute.

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