Sunday, September 18, 2016

Healthy, Juicy And Sexy, The Pear...

        The pear was likely cultivated by prehistoric man.

Since I'm sitting here slurping on, and enjoying one of the sweetest pieces of fruit I've ever eaten, I give you the pear. There is convincing archeological evidence of prehistoric pears, from the excavation of the ancient lake dwellers in Switzerland. Chinese records show commercial pear cultivation as early as 5000 B.C., but ancient pears were smaller, and more bitter than today's fruit. After many generations of breeding, I ask you is there anything tastier than a cold juicy pear. Here's a little history. In the eighth century BC, In "The Odyssey," the Greek poet Homer claims pears are a "gift of the gods." Pomona, goddess of fruit, was a cherished member of the Roman Pantheon and Roman farmers documented extensive pear growing and grafting techniques. The Romans proceeded to use those grafting techniques to develop more than 50 varieties. They also introduced the cultivated pear to other parts of Europe. Thanks to their versatility and long storage life, pears were a valuable commodity among the trading routes of the ancient world.

Pears are often seen in the works of the Renaissance Masters, pears have long been an elegant still-life muse for artists. Pears are members of the rose family and related to the apple, and the quince. Just like some women, pears have a semi-rough exterior that bruises easily with buttery insides, and a large round bottom that tapers towards the top. In the 17th century modern pear cultivation began taking place in Europe, and as we all know on the first day of Christmas my true love gave to me a "partridge in a pear tree." A rhyme people have been singing since the 18th-century, accounting for the first of The Twelve Days of Christmas. English records show that in 1629, pears were sent by the Massachusetts Company to New England colonists to plant and grow into trees at Plymouth, MA. The first pear trees in America's eastern settlements thrived until crop blights proved too severe to sustain widespread cultivation. Fortunately, the pear trees that were brought west to Oregon, and Washington territories by pioneers in the 1800's thrived in the Pacific Northwest. Today's Northwest pear varieties are the same or similar to those first cultivated in France, and Belgium where they were prized for their delicate flavor, buttery texture, and long storage life. When more sophisticated irrigation and growing techniques were developed during the past century, pear orchards flourished dramatically in the Northwest's river valley regions from Northern Central Washington to Central Southern Oregon. Today, the pear orchards in Oregon and Washington are as specialized as the regions where they are grown. From small organic, to large commercial farms all contribute high-quality fruit to the Northwest's pear industry. Consumer interest and enjoyment of Northwest pears grows each year. Thanks to advancements in Controlled Atmosphere (CA) storage technology, fresh USA Pears are available to consumers nearly year-round. The State of Oregon named the pear Oregon's official state fruit, and the USDA annually recognizes the pear by declaring the month of December as National Pear Month.

The USDA has found that pears have a very high Oxygen Radical Absorbance Capacity. ORAC is a way of expressing a measure of the antioxidant activity of food. Antioxidants help prevent damage caused by free radicals, which are byproducts of reactions between oxygen and foods when energy is created. Free radical damage increases when diets are antioxidant-poor, because free radicals are allowed to roam the body damaging other cells and tissues. To reduce the chance of cell damage, I recommend a diet high in antioxidant foods, like pears and other fruits. Key nutrients in pears include vitamin A, vitamin C, folate, potassium, iron, fiber, vitamin B1 (thiamine), vitamin B2 (riboflavin), niacin, potassium, calcium, magnesium, phosphorus, iron, zinc, copper, selenium, manganese, fructose, glucose, sucrose, pantothenic acid, and vitamin E. Some of the important phytochemicals in pears are beta-carotene, caffeic acid, quercetin, pectin, and tocopherols. To determine the iron levels in a pear, see if it turns brown when cut. If it doesn’t turn brown, the iron content is very low or non-existent.


Here is a few of the health benefits of pears:

  • Help for Diabetics. Pears have a low glycemic index (GI) of just 38. Low-GI foods are digested and absorbed more slowly, producing a more gradual rise in blood glucose and insulin levels. Foods with a low-GI are recommended in the prevention of coronary heart disease and obesity, and in the management of diabetes. Particularly for diabetics, pears are one of the fruits that can improve blood glucose levels, help a person lose weight, and improve concentration. 
  • Non-Allergenic BenefitsPears are a hypoallergenic fruit, and are the only fruit allowed on elimination diets used to test allergy sufferers. This also makes pears and pear juice attractive for serving to small children because they are less likely to produce adverse reactions.
  • Cancer PreventionPears contain hydroxycinnamic acid, which has been identified as helping to prevent stomach cancer. At least one serving of apples and pears a day is associated with a reduced risk of lung cancer in women. The high vitamin C and copper content act as good antioxidants that protect cells from damage by free radicals. Studies have revealed that eating pears help protect women against postmenopausal breast cancer.
  • Pulmonary DiseaseEating pears appears to improve lung function and reduce Chronic Obstructive Pulmonary Disease symptoms such as breathlessness and coughing.
  • InflammationPears can be useful in treating inflammation of mucous membranes, colitis, chronic gallbladder disorders, arthritis, and gout.
  • Asthma PreventionAn Australian study has revealed people who eat pears regularly have the lowest risk of developing asthma.
  • Constipation. The pectin in pears is diuretic and may have a mild laxative effect. Drinking pear juice regularly is said to help regulate bowel movements. A high sorbitol content, plus extra fiber, makes pears ideal for persons suffering from constipation. 
  • Healthy Cholesterol Levels. Like other fruits, pears have been shown help sustain healthy cholesterol levels because of the high content of pectin. Pears are actually higher in pectin than apples. 
  • Bone HealthPears provide copper and vitamin C. They also have boron, which is needed for proper functioning of calcium and magnesium; boron helps the body retain calcium and thus prevents or retards osteoporosis.
  • Blood PressurePears have antioxidant and anticarcinogen glutathione, which help prevent high blood pressure and stroke.
  • EnergyYou can get quick and natural source of energy from pears, due largely to its high amounts of two monosacharides (fructose and glucose) and carbohydrates.
  • Sore Throat and FeverPears are known to have a cooling effect that is excellent in relieving fever. Some say the best way to bring a fever down quickly or sooth a sore throat is to drink a big glass of pear juice. The antioxidants will also build your immune system; so drink pear juice when you feel a cold coming on. One recommendation says that for vocal chord health, boil the juice of two Chinese pears with raw honey and drink it warm.
  • PregnancyThe high content of folate (folic acid) is thought to help prevent neural tube defects in infants.

  • Vision. Regular consumption of pears is thought to lower the risk of age-related macular degeneration, the main cause of vision loss in older adul

Your mother may have told you to eat carrots for your eyes, but it looks like fruit is even more important for keeping your sight. Data reported in a study which involved over 110,000 women and men published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily. Three servings of fruit may sound like a lot to eat each day, but pears can help you reach this goal. You can add sliced pears to your morning cereal, lunch time yogurt or green salads. For an elegant meal, decorate any main supper dish with slices of pear. They go with just about anything. Which brings me to after dinner. Pear deserts are some of the most heavenly on the planet bar none! You only need to spend  5 minutes on the web searching for pear related deserts, and your mouth will be watering, or I'll eat my hat! After desert there's the pear brandy one of the most unique liquors on earth, because the pear needs to grow inside the bottle that will later contain the brandy.




This practice of growing pears in the bottle is traditional in Alsace, France where pear brandy has been made for hundreds of years. Pear-in-the-bottle is highly labor intensive, requiring weeks of work putting the bottles on the trees in late May when the small pear will still fit in the neck of the bottle, tending them all summer, and picking them in late August. Since they use no preservatives or artificial cleaning solutions, each pear and each bottle must be painstakingly scrubbed by hand before they fill it with pear eau de vie for which they are known worldwide. Due to the unpredictable nature of pear growth from year to year the pear in the bottle is only available certain years. Now I ask you can you think of any reason you shouldn't eat more pears? Didn't think so. Go ahead try some different pears, or try a new pear desert, or some pear brandy. Good Luck...




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Flex-Appeal Personal Training  Service, the publisher of Doc's Fitness Tip's is Located In Dana Point, Ca. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and MissionViejo,Ca. 
 
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !!
  

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Sunday, September 11, 2016

Global Warming ? Keep It Cool With Watermelon...

                    Watermelon, just can't say no...

If you are like me there is no other fruit you'd rather eat. So the question is, is watermelon really healthy, or just an over hydrated fruit in search of a liter of vodka. Is watermelon healthy for you? Well, if a watermelon could respond it would be insulted. This fruit is loaded with essential vitamins, and minerals. Though many people simply eat watermelon simply to curb their thirst during heat of summer time. To me, watermelon is like that song that brings back memories of that forgotten summer. Of that fun picnic, a long time ago with family or friends, or that first kiss with a special girl. As the sugary juice runs between our fingers towards the elbow, and we practice accurate seed spitting. For some of these reasons, and others watermelon kinda got put on some seldom eaten fruit pedestal. Well there is no need for that! Watermelons are a great everyday fruit, and those memories, they aren't going anywhere. Watermelon is also packed with nutrients that can help you to maintain health for years down the line, but first a little history.
 
Evidence of watermelon cultivation in the Nile Valley, was found from the second millennium BC. Watermelon seeds have been found at Twelfth Dynasty sites and in the tomb of Pharaoh Tutankhamun. Watermelon is also mentioned in the Bible as a food eaten by the ancient Israelites while they were in bondage in Egypt. By the 10th century, watermelons were being cultivated in China, which today is the world's largest watermelon producer. By the 13th century, Moorish invaders had introduced the fruit to Europe, and the word "watermelon" made its first appearance in an English dictionary in 1615. Watermelons were grown by Native Americans in the 16th century. Early French explorers found the fruit being cultivated in the Mississippi Valley. Many sources list the watermelon as being introduced in Massachusetts as early as 1629. Today, farmers in approximately 44 states in the USA grow watermelon commercially,Georgia, Florida, Texas, California and Arizona are the USA's largest watermelon producers.

Health wise, watermelon is rich in vitamin C,
first of all which is an excellent antioxidant. That makes it very heart healthy. As you should all know by now, antioxidants provide anti-aging effects by protecting the body from the onslaught of free radicals. (broken cells) With increase in age, the body becomes susceptible to ailments. For instance eyesight deteriorates as we get older. An easy way to keep these age related disorders at bay, is to consume substantial amounts of naturally occurring vitamin C, abundantly found fruits like watermelon. Also, Lycopene, a carotenoid that displays anti cancer properties is also an important constituent of watermelon. Studies show that that lower levels of lycopene in blood puts a person in the risk zone of prostrate cancer. Research also proves that lycopene can play a major role in reducing the chances of developing lung and colon cancer. So, including that daily serving of melon, which is an excellent source of lycopene, could actually stop cancer invasion. For a healthy heart, sufficient intake of dietary lycopene is very important also. Health scientists are becoming more and more interested in the citrulline content of watermelon. Citrulline is an amino acid that is commonly converted by our kidneys and other organ systems into arginine. Higher levels of arginine can help improve blood flow and other aspects of our cardiovascular health. There's also some preliminary evidence from animal studies that greater conversion of citrulline into arginine may help prevent excess accumulation of fat in fat cells due to blocked activity of an enzyme called tissue-nonspecific alkaline phosphatase, or TNAP. Cucurbitacin E is another unique anti-inflammatory phytonutrient (called a tripterpenoid) found in watermelon. Antioxidant carotenoids found in watermelon include significant amounts of beta-carotene.

See the thing of it is that when you eat few pieces of watermelon, you just smile, you feel good, you feel energized. You are transformed physically, and emotionally. Watermelon is very rich in vitamin B, to combat fatigue.Watermelon breeders discovered through cross breeding, a seed that grows a fruit that rarely develops seeds, although you may find some empty white seed coats. This melon's flesh is firmer because the usual softening of the fruit around the seeds does not occur. The 'Carolina Cross' produced the current world record watermelon weighing 262 pounds (119 kg). This fruit is also natural remedy to bring down high blood pressure levels. This is because watermelons are loaded with potassium, a dietary mineral that can restore healthy blood pressure levels. Doctors often prescribe potassium supplements to reduce high blood pressure. Talk with your doctor about having watermelon on a daily basis, instead of taking medications, it could be an effective way to lower high blood pressure.

Watermelon is so high in water content, it would be reasonable to assume that eating watermelon could also be helpful in treating dry skin problems. Drinking watermelon juice is used holistic medicine to assist in curing acne. It is also necessary to have a sufficient intake of vitamin C, for the production of collagen, a protein found in inner layers of the skin, Collagen basically provides elasticity to the skin and prevents wrinkling of the skin. Therefore eating watermelon (high in vitamin C) can certainly assist to slow down the aging of skin. Even applying the juice externally should be a good option also, to clear away the skin from blemishes.

The amount of protein in watermelon seeds is approximately 1 gram per 24 seeds. At this rate, we're likely to get several grams of protein when we eat several slices of whole, seeded watermelon. While we would not  depend on watermelon as a key protein food, this valuable amount of protein in it's seeds should at least remind us that a fruit like watermelon does have something to offer us in the way of protein benefits. One study showed that the iron and zinc in watermelon seeds is surprisingly bio-available also, at 85-90%. From providing a flawless skin, to boosting our energy level, to providing a reason for a relaxing daydream, watermelons health benefits are plenty, and keeping in mind that nutritional value of watermelon is very high also, the next time if anyone questions "is watermelon good for you ?" you can let them know all about this unique super fruit.
Good Luck...




http://www.createdby-diane.com/wp-content/uploads/2011/05/Frozen-Watermelon-Margarita.jpgDoc's Frozen Watermelon Margarita... 


_ 6oz. premium tequila
_ 1.5oz cointreau liqueur
_ 1oz. Roses Lime
_ 16-20oz. Seedless Watermelon

splash of grenadine

 Use your blender to liquefy a small seedless watermelon first, then add the rest of the ingredients and blend, adding ice slowly until your desired consistency is reached. Serve in your favorite coupe or parfait glass with a lightly salted rim.





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Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost .


But, hurry fast, this offer will end soon!
Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience!


Or you may be interested in trying A NO COST Introductory personal trainer workout or diet consultation by phone, Skype or in person!    



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Thursday, August 18, 2016

Aloe Vera: Why Everyone Should Own This Plant...

 
Aloe Vera has been widely grown as an ornamental plant.

To date, to be truthful aloe has found a few other uses besides a ornamental desert plant. Aloe Vera juice, for instance is high in antioxidants and as a result boosts a person's immune system by detoxifying the body which helps to prevent illness, and everyone knows what to reach for when you get too much sun. Or when you get a kitchen burn. The Aloe Vera probably originated in northern Africa. It survives in areas of low natural rainfall. In history the Aloe Vera has been found in writings of many different cultures. As far back as the Greek, Egyptian, and Roman empires. References have also been found in writings from the early Indian and Chinese cultures. Ancient records show that the benefits of Aloe Vera have been known for centuries, and it's therapeutic and healing properties have survived for over 4000 years. FYI the earliest record of Aloe Vera is on a Sumerian tablet dating from 2100 BC.

In 1862 it was discovered on an Egyptian papyrus writing that was dated 1550 BC, Egyptian Queens used it to enhance their physical beauty. It was used to great effect by Greek, Roman, Chinese and Indian physicians. In the Philippines it is taken with milk for kidney infections. Aloes are referred to in the Bible, and legend suggests that Alexander the Great conquered the island of Socotra in the Indian Ocean to secure supplies of Aloes to treat the battle wounds of his soldiers. Also the Bible mentions of removing Christ from the cross and wrapping his body in Aloes and Myrrh, in John 19:39. We find Aloe Vera appearing throughout history, for it's many uses. So, Aloe plant gel has been used for topical treatment for minor wounds and burns and skin irritations for centuries. However, made into a beverage and taken internally, it has been used to help many other conditions. Some of them are constipation, ulcers, diabetes, headaches, arthritis, and coughs. There are over 240 different species of Aloe, which grow in dry and arid climate zones of Africa, Asia, Europe and America. Of all these different types of Aloe plants, only four are identified as fit for human consumption. Aloe Vera is one, it's non-toxic, with no known side effects. Aloe Vera is now widely used on facial tissues, where it is promoted as a anti-irritant to reduce chafing of the nose of users suffering hay-fever or cold. A component of Aloe Vera, namely acemannan, is an approved treatment for leukemia, which is believed to be caused by a virus similar to HIV. Aloe vera juice is also used to treat digestive problems, including heartburn, and ulcers. It is an anti-inflammatory, which can explain why it has an almost imediate effect when consumed. Medicinal uses of Aloe Vera are many and can improve your health considerably. It's important to note also that, it also prevents the causes for recurring yeast infections.

The sad truth is that Aloe Vera juice is one of the most adulterated health drinks on the market. Producers routinely dilute and add counterfeit chemicals, chemicals which are generally similar in molecular size to the natural elements of the juice, and which are designed to alter standard test results. The unadulterated one's are packed full of vitamins, minerals and amino acids, that the body can use. Aloe Vera that comes directly from the plant is a yellowish liquid. It can be obtained by simply breaking off a piece of the aloe plant. The liquid will run out and can be applied topically. The leaves can also be crushed and used as a salve. The beneficial properties of the aloe plant come from the 20 amino acids it contains. It's used to support the natural healing of skin that has been damaged. Aloe Vera can also be made into juices, gels, powders and is often added to other products. For example it can be found in cosmetics, shampoos, lotions, food's, juices, antiseptics, and many other common products. Here are some of the health benefits:

  1. Aids in constipation.
  2. Aids in digestion and helps with stomachaches and heartburn.
  3. Helps to regulate blood sugars.
  4. Detoxifies the body and colon.
  5. Helps with weight loss by increasing metabolic rate to burn more calories.
  6. Improves circulation.
  7. Aids in healing damage to internal tissues.
  8. Regulates blood pressure.
  9. Strengthens immune system.
  10. Retards the growth of cancerous tumors.
  11. Helps to reduce inflammation.

A study conducted by the University of Texas Health Science Center's Department of Physiology showed that rats who ingested Aloe Vera experienced a 10% increase in life span, 10% !!! and had a lower incidence of disease than the average rat population. The rats suffered no ill effects from ingesting the aloe. The International Aloe Science Council has shown that aloe can be used to reduce mouth pain and swelling after oral surgeries. Studies conducted by the council have also suggested that aloe vera can reduce the amount of bacteria found in the mouths of denture wearers. Aloe also helps to ease the pain of cuts and sores in the mouth.

Aloe Vera is also, often used in veterinary medicine. Aloe can be used to treat wounds, soothe irritated skin and clean ears in cats, dogs, horses and other pets. Dairy farmers sometimes supplement the diets of dairy cows with aloe to stimulate milk production and improve the animal's overall health. Aloe should never be used on an animal without first checking with your veterinarian, because Aloe is sometimes formulated differently or watered down when used for treating animals. The many benefits of this ornamental desert plant are not fully researched yet. In fact if you don't own a aloe vera plant, Why Not? I've heard of families that pass down aloe plants from generation to generation, and along with it, teaching the beneficial properties the plant contains. Use terracotta pots for them because they're porous. Potted aloe plants should be allowed to completely dry before watering. When they are potted aloes become crowded with "pups" growing from the sides of the "mother plant," they should be divided and re-potted to allow room for further growth of the mother. During winter, Aloe Vera may become dormant, so very little moisture is required. In areas that receive frost or snow, it has to be kept potted, indoors. More studies are in process now, to help us discover the many ways Aloe Vera can help to benefit the human body, but here are a few of the many things some have been successfully treated with Aloe:

Abrasions, Colds, Herpes simplex & zoster, HIV, Staph infections,Acne, Colic, Menstrual cramps & irregularity,Ulcerations, Allergies, Denture (gum) sores, Nausea, Burns, Epstein-Barr virus, Chronic fatigue, Hypertension, Stings, Constipation, Infections, Sunburns,Ulcerative colitis, Arthritis, Dermatitis, Parasites (especially protozoan infections), Vaginitis, Radiation Dermatitis,Warts,Viral infections, Contusions, Insect bites, Tendinitis, Allergies, Dandruff, Boils, Diabetes, Ulcers, Varicose veins, Bruises,  Edema, Psoriasis. 

Now, Aloe has been known to cause allergic reactions in some people, side effects are rare and Aloe is considered to be safe. So, not only is Aloe Vera good for all those things I've mentioned, it is also made up of components essential for our cells to do the jobs they were designed to do. Healthy Cells = Healthy Tissue, Healthy Tissue = Healthy Organs. Healthy Organs = GOOD HEALTH. Good Luck...








 Doc's Fitness Tip's Publishes Weekly.

Flex-Appeal Personal Training  Service, the publisher of Doc's Fitness Tip's is Located In Dana Point, Ca. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and MissionViejo,Ca. 
 
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !! 


But, hurry fast, this offer will end soon!
Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience!





 Or you may be interested in trying A NO COST Introductory personal trainer workout or diet consultation by phone, Skype or in person!     



For the best Personal Fitness Training in Orange County, California:

PLEASE CONTACT ME; DOC MASTERS, at flexappealdoc@hotmail.com











Monday, August 8, 2016

It Doesn't Get Any Better Than Blueberries...

   Blueberries, one of the few fruits native to North America. 

Since my blueberry bush is going off right now, in it's honor let's look at blueberries. Well first off, is there anything more delicious to the eye, the taste, and the soul than a bowl of fresh picked blueberries? Blueberries grow in many places around the world. Cousins of the north american blueberry live in Asia, Europe, and South America, from the tropics to far north. Blueberries were here when the first wave of settlers arrived. In 1615, explorer Samuel de Champlain wrote about seeing natives along Lake Huron harvesting wild blueberries. The natives dried the berries, beat them into a pulp, and dried them into a powder. Which they combined with cornmeal, honey and water to make a pudding. Native americans used the berries, leaves, and roots for medicinal purposes. The fruit was also used as a blue fabric dye. The native americans held the wild blueberry in very high esteem. They believed the "Great Spirit" sent these star berries to relieve the hunger of children during times of famine. Natives also used blueberries for medicine, and made a healing tea from the root. It was used as a relaxant during childbirth. Natives taught this to the pilgrims, and early medical books show how this same tea was prescribed for settlers wives during labor. Blueberry juice was used for coughs, and tea made from blueberry leaves is a good tonic to help purify the blood. 

Guess who else likes blueberries, anyone?... Bears, that's who, and I have had the experience, of blundering into a close encounter with some bears while wild blueberry picking. This is a very humbling experience. Sometimes I was told, wild bears will eat nothing but blueberries when they are in season. That in fact, it has been documented that they will travel with an empty stomach, from ten to fifteen miles per day to sniff out a blueberry patch. The blueberry harvest in North America varies. It can start as early as May and usually ends in late summer. The principle areas of commercial production are in the Southern Hemisphere, Australia, Chile, New Zealand, and Argentina. Here in southern California we are lucky to have this little "power plant" year round.

Did you know eating blueberries can help improve your vision, make your blood flow  easier, and lower your cholesterol. Blueberries are packed with antioxidant power, they fight disease on multiple levels, and are an underused tool for good health. Blueberries owe some of their health benefits to the high levels of naturally occurring antioxidant phytonutrients, or flavonoids that offer protection from oxidative damage. That is responsible for many age-related diseases such as cancer, diabetes and rheumatoid arthritis, weakening of eyesight, and memory among others. Blueberry juice, and fresh blueberries can also help fight urinary tract infections. Blueberries are also beneficial for your brain. On a test tube level, we know blueberry antioxidants activate two brain-protective enzymes, catalase and superoxide dismutase. These are the enzymes that keep neurons from being deactivated after they are attacked by free radicals. 

Scientists at the Montreal Diabetes Research Center, and the University of Montreal in Canada even believe that blueberry juice will be the source of treatments for Alzheimer's, Parkinson's, and age-related memory problems, and that eating blueberries can offer similar benefits now. Also, Blueberries can help curb obesity, a recent study reports. The study was conducted at Texas Woman's University. The lipid content in the control group was significantly higher than the content of the tissue given three doses of blueberry polyphenols. The highest dose of blueberry polyphenols yielded a 73% decrease in blood lipids. While the lowest dose still showed a 27% decrease. According to Journal of Agricultural and Food Chemistry, blueberries have the highest antioxidant level of all fruit. All berries for that matter won, hands down, in providing the most antioxidant bang for the buck. Their statement is that; "Antioxidants help prevent cancer and slow down aging, by dispensing of free radicals in your body." "Blueberries also promote urinary tract health, eye health, brain health, and digestive health." Blueberries are also a healthy source of vitamin C, magnesium, fiber, and vitamin E.

Ronald Prior, PhD, a chemist and nutritionist with the USDA's Arkansas Nutrition Center, explains "bio-availability has to do with the amount of absorption, or metabolism in the gut." Dr. Prior added that some foods even benefit from a bit of cooking. One of his studies showed that by mildly steaming blueberries, the antioxidant level was enhanced, making more antioxidants available to the body. Wild blueberries are the winner overall. Just one cup has 13,427 total antioxidants. That's about 10 times the USDA's recommendation, in just one cup. Cultivated blueberries have 9,019 per cup and are equally vitamin-rich. At a 2007 symposium on berry health benefits, reports showed consumption of blueberries, and similar berry fruits may alleviate the cognitive decline occurring in Alzheimer's disease, and other conditions of aging. Proanthocyanidin, a chemical isolated from blueberry leaves, can block replication of the hepatitis C virus. Dr. Arpita Basu, an assistant professor of nutrition at Oklahoma State University, showed in several laboratory-based animal, and cell studies that anthocyanins, found in blueberries, cause blood vessels to relax, and increase production of nitric oxide that helps in maintaining normal blood pressure. Research at Rutgers has also shown that blueberries may help prevent urinary tract infections. A study soon to be published in the Journal of Agricultural and Food Chemistry found supplementation of diets with wild blueberry juice enhanced memory and learning in older adults, while reducing blood sugar, and some symptoms of depression.

BEWARE !! In June 2013 the Environmental Working Group rated pesticides in blueberries a significant concern, based on the most recent USDA laboratory test data. Domestic US blueberries were scored at number 10/12 in the "Dirty Dozen" list of fruits with the most pesticide residue in the supermarket. Imported variety's were better, 23 out of 53 rated fruits and vegetables. So like I always say buy ORGANIC ! It is near to impossible to remove pesticide residues completely from fruit. Pesticides and herbicides are formulated to stick to the fruit so they won't wash off in the rain.

There is no downside to eating plain organic blueberries, except that if you eat enough to make a black bear jealous, your digestive tract is going to slow down to handle all the pectin. Now here's one downside, blueberries don't mix well with the casein protein in milk, ice cream etc. it blocks the antioxidant absorption much the same way it does in green tea. Free Radical Biology and Medicine investigated whether antioxidant properties of blueberries were reduced because of their affinity for protein. They assessed the bioavailability of phenolics after consumption of blueberries with and without milk. Phenolics are the active compounds in plants that give blueberries their antioxidant potential. This study suggests that the best way to gain maximum benefits from blueberries and other fruits eaten for their polyphenol (anti-oxident) content is to consume them either one hour before protein is consumed, or two hours after. This does not affect the vitamin benefits however. Up to a quarter cup of delicious blueberries every day for kids and up to a whole cup of blueberries every day for adults offers all the benefits of blueberries in a delicious experience. One of the major attractions of blueberries is that they are tasty all by themselves, no sweetener needed. As I said I purchased my own blueberry bush from the local nursery, and it rocks!

So who doesn't want to look younger, and be healthier. Blueberries can be purchased at farm markets, pick-your-own farms, grocery stores or buy your own bush. Not able to purchase fresh berries? No problem. Frozen fruit is just as healthy as fresh fruit. Check out the selection in the frozen section of your local grocery store. Good Luck...

                                                                                                                    


 Doc's Fitness Tip's Publishes Weekly.

Flex-Appeal Personal Training  Service, the publisher of Doc's Fitness Tip's is Located In Dana Point, Ca. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and MissionViejo,Ca. 
 
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !! 
But, hurry fast, this offer will end soon!
Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience!


 Or you may be interested in trying A NO COST Introductory personal trainer workout or diet consultation by phone, Skype or in person!     


For the best Personal Fitness Training in Orange County, California:
PLEASE CONTACT ME; DOC MASTERS, at flexappealdoc@hotmail.com


















Thursday, July 28, 2016

Time To Find Some Cherries...

 Cherry Fairy Says, "Cherries aren't a fruit they're a prize"...

A friend recently reacquainted me with a better place to eat cherries than the dinner table, and I'm a firm believer that there isn't any treat worth having that doesn't have a cherry on top ! Cherries contain single stony seed, like plums and prunes. People have been using cherry fruits as a decoration ever since the first bakery opened it's doors. Cherries also seem to have a very erotic quality.

You'll never forget the girls who can tie a cherry stem in a knot with their tongue, will you! The native range of the wild cherry extends through most of Europe, western Asia and parts of northern Africa, and the fruit has been consumed throughout it's range since prehistoric times. A cultivated cherry is recorded as having been brought to Rome by Lucius Licinius Lucullus from northeastern Anatolia, modern day Turkey, also known as the Pontus region, in 72 BC.. Bing Cherries were First Cultivated in State of Oregon in the early 1870's, and quickly became the top ranking of all north american cherry varieties to date. This delicious, bite-size fruit is much more than a whip-cream topping. While rich in vitamins, cherries also contain melatonin a naturally occurring hormone. Produced by the pinealocyte within the penial gland, melatonin plays a major role in regulating a persons biological clock. Cherries are one of the richest sources of anthocyanins, and of over 150 flavonoids found in plants, anthocyanins have the greatest antioxidant capacity.

Scientists have concluded many successful studies with melatonin on treatments of cancer, migraines, cluster headaches, mood disorders, fertility, ADHD, autism, bi-polar disorder, insomnia, and preventing memory loss in alzheimer's patients just to name a few.
 
One cup of cherries contains 27mg of melatonin, an antioxidant which guards against the breakdown of collagen. This results in a slower rate of wrinkle formation and fine lines within the skin. Cherries are also rich in vitamin A (beta carotene) and provide 88 IU's per serving. Vitamin A has been known to increase collagen production and can help soften facial lines. Cherries have 19 times the amount of beta carotene than blueberries and strawberries. Well this little powerthouse can even help prevent and fight cancer. They also contain queritrin which is a potent anticancer agent, and they contain ellagic acid, which some experts now believe is one of the most useful compounds for cancer prevention. Cherries also are a rich source of healthy antioxidants, helping to repair free-radical cells in the body. Another compound found in cherries is perillyl alcohol (POH), which is very effective in reducing the occurrence of all types of cancer. It stops the spread of cancerous cells by depriving them of the crucial proteins they require in order to grow. Researchers at the Agricultural Research Service (ARS) have found that Bing cherries, consumed consistently over time, may help defend the body against inflammation tied to arthritis and heart disease.

At the Human Nutrition Research Center in Davis, California, their research published in the Journal of Nutrition, showed healthy volunteers consumed about 45 Bing cherries each day for 28 days. Then blood samples revealed that levels of nitric oxide and C reactive protein dropped by 18-25 percent. Why should you care? Nitric oxide and C reactive protein are two of several indicators which measure inflammation in the body. According to the researchers, the cherries contain natural properties which help suppress some of the compounds linked to inflammation. This is their second study, corroborating such findings in humans. Sometimes those headaches seem to be never ending, but new research from Michigan State University suggests eating cherries can be just as effective as aspirin. In fact, eating just 20 cherries can be 10 times more effective than taking aspirin. Anthocyanins present within the fruit deconstruct enzymes which cause inflammation and relieve pain associated with headaches at a more rapid rate. Potassium removes excess sodium within the bloodstream and calms the blood-vessel walls. It is not a surprise that cherries loaded with 306 mg of potassium per serving can have a positive impact on blood pressure.
 
Recent studies suggest blood pressure can be lowered by 25% when eating this potassium rich fruit. When you are looking for something to rid yourselves of belly fat, remember cherries are rich in pectin, a fiber which converts to a slow-digesting gel in your stomach, blocks fat storage and increases fullness by up to 32%. New research suggests increasing pectin-rich foods in our diets may enhance weight loss by up to 38%. One cup of cherries provides about 2.7g of dietary fiber. Fiber is essential for intestinal health and helps to prevent constipation. Fiber also helps to reduce the risk of diabetes and heart disease. Your body can't digest fiber, you absorb fewer calories when you eat it.

Eating cherries or drinking cherry juice after a workout can speed up your recovery, according to a study conducted at Northumbria University in England, reports ScienceDaily. In the study, athletes who drank Montmorency cherry juice recovered more quickly after running a marathon than participants who took a placebo. Throughout the 48 hours following the marathon, athletes in the cherry juice group suffered less inflammation and oxidative stress, which is a potentially harmful side effect of long-distance running and strenuous physical activity in general. The deep red color of the cherries was our first heads-up that the fruit is special, and now science is taking that a step farther, and finding thru research a link between food, and medicine. Now it isn't all about health 24/7 so don't forget all the great deserts that are made with cherries. Like pies, tarts, cheesecake and girls! If you can't get fresh cherries where you live, try dried cherries, they're like raisins. For a change of pace, swap dried cherries for your usual after-workout energy bar. A 1⁄2-cup serving of dried cherries has 200 calories and about 49 grams of carbohydrates, about the same as an energy bar. Remember tart cherries are pumped full of melatonin, which can positively impact sleep patterns, and who doesn't want to sleep better. If you eat enough (about a handful) you may sleep better. Good Luck...







 Doc's Fitness Tip's Publishes Weekly

Flex-Appeal Personal Training  Service, the publisher of Doc's Fitness Tip's is Located In Dana Point, Ca. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and MissionViejo,Ca. 
 
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !!
  


But, hurry this offer ends Soon!

Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience! 
   
Or you may be interested in trying A NO COST Introductory personalized training workout or diet consultation by phone, Skype or in person! 
     

For the best Personal Fitness Training in Orange County, California:


PLEASE CONTACT ME; DOC MASTERS, at
flexappealdoc@hotmail.com










Sunday, July 17, 2016

When Life Gives You Lemons, Find Somebody Whose Life Gave Them Vodka...

                 Lemons are one of those "super foods"

Lemons have long list, and history of health and cosmetic benefits. A kitchen without a lemon is a sorry place. These yellow fruits are culinary superheroes that brighten the flavor of everything from fish, and salad to cocktails, and desert. The Ancient Egyptians believed that eating lemons, and drinking lemon juice was an effective protection against a variety of poisons. The two biggest health benefits are lemons strong antibacterial, antiviral, and immune-boosting powers, and their use as a weight loss aid, because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances. Citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene, that promote immunity, and fight infection. It's widely presumed that lemons first grew in Southern India, northern Burma, and China. In South and South East Asia, it was also used as an antidote for various poisons. Lemons entered Europe near southern Italy around the 1st century AD, during the time of Ancient Rome. However, they were not widely cultivated. They were later introduced to Persia, and Egypt around 700 AD.

The lemon was first recorded in literature in a 10th century Arabic essay on farming, and was also used as an ornamental plant in early Islamic gardens. It was distributed widely throughout the Arab world and the Mediterranean region between 1000, and 1150. The first substantial cultivation of lemons in Europe began in Genoa in the middle of the 15th century. It was later introduced to the Americas in 1493 when Christopher Columbus brought lemon seeds to Hispaniola on his voyages. Spanish conquest throughout the New World helped spread lemon seeds. It was used as ornament, and medicine. It was in the 18th and 19th centuries, when lemons were first used widely in cooking and flavoring, they were first planted in Florida and eventually moved west to California. In 1747, James Lind's experiments on sailors suffering from scurvy involved adding vitamin C to their diets with lemon juice. The average lemon contains approximately 3 tablespoons of juice. You should allow lemons to come to room temperature before juicing them it makes the juice easier to extract. Remember that lemons left unrefrigerated for long periods of time are susceptible to mold. In one of the most comprehensive scientific studies, researchers at Ohio State University revealed lemon oil aroma used in aromatherapy may enhance mood and reduce anxiety. I know a few people that could use that tip, don't you. Check out these additional benefits:

  • Lemon contains citric acid, which can be effective in treating acne. The vitamin C found in citrus fruits is vital for that healthy glowing skin while it's alkaline nature kills some types of bacteria known to cause acne.
  • Research has shown that lemon balm has a calming effect, and therefore may be able to help with fatigue, exhaustion, dizziness, anxiety, nervousness, and tension. It is also believed that inhaling lemon oil helps with concentration and alertness.
  • The proven antibacterial, and antiviral properties of lemons can accelerate the healing process of mouth sores.
  • At the first indication of a cold, like a runny nose or sore throat, you should try to give your body as much immune-boosting vitamin C as you can so that the virus is eliminated before it gets a chance to take hold. Try drinking the freshly squeezed juice of 1 lemon in a glass of lukewarm water every 2 hours.
  • Experienced travelers know that when they add lemon juice to ordinary drinking water, in various localities, it acts as an antiseptic, and helps to prevent illness due to allergy to different water supplies.
  • Lemons can help freshen breath that has gone sour after consuming certain spices, alcohol, cigarettes, or that is caused by insufficient salivation.
  • Several studies have found that lemon balm combined with other calming herbs (such as valerian, hops, and chamomile) helps reduce anxiety and promote sleep.
  • Even though it makes you pucker, lemon juice has a powerful alkaline effect in the body, and is therefore a natural agent to relieve excess acid.
  • Lemon oil has vessel-strengthening properties that can help fight varicose, and spider veins.

Also:

  1. Lemon being a citrus fruit, fights against infection. It helps in production of antibodies in blood which attacks an invading microorganism and prevents infection.
  2. Lemon is an antioxidant which deactivates the free radicals preventing many dangerous diseases like stroke, cardiovascular diseases and cancers.
  3. Lemon lowers blood pressure and increases the levels of HDL (good cholesterol) .
  4. Lemon is found to be anti-carcinogenic which lower the rates of colon, prostate, and breast cancer
  5. Lemons also blocks the formation of nitrosamines in the gut.
  6. Application of Lemon juice gives a glow to the skin.
  7. Grandma says a few drops of lemon juice in hot water will clear the digestive system and purify liver as well.
  8. Lemon juice acts as a natural hair lightener and skin bleach which reduces the pigment melanin and prevents the risk of chemical allergic reactions which is common with hair dyes and bleaches.
  9. In your mouth lemon juice will relieve gingivitis, stomatitis, and inflammation of the tongue.
  10. Lemon juice is given to prevent or treat urinary tract infection.
  11. Lemon juice is applied to the sites of bites and stings of certain insects to relieve its poison and pain.
  12. Lemon juice soothes the dry skin.
  13. Lemon juice used for marinating seafood or meat kills most bacteria and other organisms present in them, thereby prevents many gastro-intestinal tract infections.
  14. Lemon juice is the best drink to prevent dehydration in case of diarrhea.
  15. Lemon juice removes plaque, whitens the teeth and strengthens the enamel.
  16. Grandma says table spoon of thick lemon syrup everyday helps relieves asthma.
  17. Gargling lemon juice relieves sore throat.
  18. Lemon juice is an excellent treatment for dandruff and greasy hair.
  19. Lemon applied over the face removes wrinkles and keeps you young.
  20. Lemon juice helps to prevent and treats osteoarthritis.

Whew! The lemon is quite the little powerhouse. Not to "beat a dead horse" but lemon also freshens the air, lemon oil is used to condition wood products, and the acid in lemon juice will break down the alkaline minerals found in hard water, that ends up on glasses or windows. The juice of one lemon will also neutralize the chlorine in your bath water, and it's also great for getting odd smells out of your microwave. What WOULD we do without lemons indeed, the distinctive pucker taste of lemon makes it a key ingredient in many main dishes, and desserts around the world. It's great for our health, has many non-culinary uses, and fresh squeezed lemonade isn't a bad drink either.  So give fresh lemons a bigger place in your diet. Good Luck...

And... once again it's the weekend so I must confess one of my all-time favorite uses of the lemon is in in the:

Lemon Drop:

 Ingredients:

    • 2 tablespoons fresh lemon juice
    • 1 oz. vodka
    • 1/4 sugar cube
    • crushed ice
    • 1/4 lemon, sliced
    • 1 sprig fresh mint


    In a hand shaker, combine lemon juice, vodka and sugar, and ice. Shake till chilled, then pour into sugared rim martini glass. Garnish with a lemon slice a mint sprig.
     


     Doc's Fitness Tip's Publishes Weekly

    Flex-Appeal Personal Training  Service, the publisher of Doc's Fitness Tip's is Located In Dana Point, Ca. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and MissionViejo,Ca. 
     
    Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !!
      

    But, hurry this offer ends Soon!

    Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience! 
       
    Or you may be interested in trying A NO COST Introductory personalized training workout or diet consultation by phone, Skype or in person! 
         

    For the best Personal Fitness Training in Orange County, California:


    PLEASE CONTACT ME; DOC MASTERS, at
    flexappealdoc@hotmail.com



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    Monday, July 11, 2016

    Kefir, He's An Actor... Right??

                Kefir is a delicious fermented milk product

    Kefir contains live probiotic organisms and rich in nutrients required by the body. It's made from gelatinous white or yellow particles called "grains." This makes kefir unique, as no other milk culture forms grains. These grains contain the bacteria/yeast mixture clumped together with casein (milk proteins) and complex sugars. They look like pieces of coral or small clumps of cauliflower.

    Kefir, originated with shepherds of the North Caucasus region, the northern part of Russia between the Black and Caspian Seas. They discovered that fresh milk carried in leather pouches would occasionally ferment into an effervescent beverage. Traditional kefir was made in skin bags that were hung near a doorway. The bag would be bumped or moved by anyone passing through the doorway. This would help to keep the milk and kefir grains well mixed. Smart right! For most of recorded history, kefir was scarcely known outside the Caucasian Mountain region. Even Marco Polo mentioned it, when recounting his travels. In the 1980's, Kefir was a symbolic gift exchanged between superpowers at the end of the cold war. Today it is prepared by inoculating cow, goat, or sheep's milk with kefir grains. Kefier is a pro-biotic food, it will remarkably boost your immune system especially if you compare it to commercially prepared yogurt. Traditional kefir is fermented at ambient temperatures, generally overnight. Fermentation of the lactose yields a sour, carbonated, slightly alcoholic beverage, with a consistency similar to thin yogurt. Some of the health benefits Kefir include:
    • Stimulates the immune system
    • Cleanses the colon
    • Increases energy
    • Treats depression
    • Nourishes the hair and skin
    • Provides the body with complete proteins
    • Provides many essential vitamins, including A, B2, B12, K and D
    • Provides minerals such as calcium, phosphorus and magnesium
    • It’s rich in antioxidants and anti-aging properties
    • Treats IBD (inflammatory bowel disease)
    • Relieves gas, bloating, indigestion
    • Treats pancreatitis, eczema, stomach ulcers, psoriasis, rheumatism, arthritis and gout, osteoporosis and anemia
    • Can reduce the risk for certain cancers including, colon cancer, by preventing the growth of cancerous cells
    • Calms the nerves to maintain a healthy nervous system
    • Helps control acne, sleep disorders, asthma, bronchitis, hypertension, diabetes, chronic fatigue syndrome, allergies, colitis and diarrhea
    • Assists patients who are suffering from AIDS, by bolstering the immune system and helps with chronic fatigue syndrome and sleep disorders
    • Its tranquilizing effect on the nervous system has benefited many who suffer from sleep disorders, and ADHD (attention deficit hyperactivity disorder). 
     
    In addition to beneficial bacteria, Kefir contains minerals and essential amino acids that help the body with healing and maintenance functions. The complete proteins in Kefir are partially digested and therefore more easily utilized by the body. Tryptophan, one of the essential amino acids abundant in Kefir, is well known for its relaxing effect on the nervous system. Because Kefir also offers an abundance of calcium and magnesium, which are also important minerals for a healthy nervous system, Kefir in the diet can have a calming effect on the nerves. Kefir's ample supply of phosphorus, the second most abundant mineral in our bodies, helps utilize carbohydrates, fats, and proteins for cell growth, maintenance and energy. Kefir is rich in Vitamin B12, B1, and Vitamin K. It is an excellent source of biotin, a B Vitamin which aids the body's assimilation of other B Vitamins, such as folic acid, pantothenic acid, and B12. The numerous benefits of maintaining adequate B vitamin intake range from regulation of the kidneys, liver and nervous system to helping relieve skin disorders, boost energy and promote longevity. One study showed that Kefir also may aid in lactose digestion as a catalyst. Researcher Steven Hertzler stated, "Both Kefir and yogurt improve lactose digestion simply because some of the bacterial cells give up their lives in the intestinal tract, release their enzymes and digest the lactose. It's a one-shot deal. However, Kefir has additional microorganisms, that are able to colonize the intestines and benefit health further by protecting the intestine against disease-causing bacteria." 

    Production of traditional kefir requires a starter community of kefir grains which are added to the liquid one wishes to ferment. Kefir grains cannot be produced from scratch, but the grains grow during fermentation, and additional grains are produced. Kefir grains can be bought or donated by other growers. Without refrigeration the shelf life of Kefir is two to three days. Grains can be dried at room temperature or lyophilized (freeze-dried) or frozen. Kefir can be produced using lyophilized cultures commonly available as a powder from health food shops. A portion of the resulting kefir can be saved to be used a number of times to propagate further fermentations but ultimately does not form grains, and a fresh culture must be obtained. The benefits of consuming kefir regularly in the diet are numerous. Easily digested, it cleanses the intestines, provides beneficial bacteria and yeast, vitamins and minerals, and complete proteins.


     You can buy it ready made or simply make it yourself. Some find Kefir too sour on its own and prefer to add flavors or sweeteners like Stevia. Fruits or honey can be mixed with Kefir to make a smoothie. Kefir is sold with different varieties of fruit and flavors already added, both in the organic and non-organic varieties. I suggest the organic types. I drink a tall glass twice a week Kefir would be a welcome addition to any athletes training table or any families diet regimen or for anyone suffering from any of the maladies listed above. Good Luck...
     
               

    Doc's Fitness Tip's Publishes Weekly.  (usually)

    Flex-Appeal Personal Training  Service, the publisher of Doc's Fitness Tip's is Located In Dana Point, Ca. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and MissionViejo,Ca. 
     
    Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special that allows you to enjoy a one month personal training program. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !! 




    But, hurry fast, this offer will end soon! 

    Call - (949) 443-0133 for details on how to receive Orange County's premier personal trainer experience!  



    Or you may be interested in trying A NO COST Introductory personal trainer workout or diet consultation by phone, Skype or in person!        



    For the best Personal Fitness Training in Orange County, California:


    PLEASE CONTACT ME; DOC MASTERS, at flexappealdoc@hotmail.com