Exercises to Address Back Pain

Lower back pain is a very common complaint among the general public and a lot of the time, has to do with lifestyle factors and a lack of strength, mobility and flexibility. Even beginning a very basic core routine can provide huge benefits in stabilization and strength to help with consistent  low back pain. If your back pain in severe and exercise makes it worse, consulting with a doctor should be done first before starting a new type of exercise routine. 

One of the main reasons a significant amount of people notice pain in the low back is due to the amount of time we spend sitting and not moving. Sitting for long periods of time throughout the day shortens our muscles and allows them to lose their mobility and elasticity. Therefore, focusing on flexibility, strength and mobility will allow your body to move better and in turn, be free of pain. Try adding the following two exercises to your routine and see how they can give you strength, mobility and less back pain.

1. Standing Knee Raise

Place a small hurdle or cone directly in you. The hurdle should be low to start and can increase in height as you become stronger.

Standing on one foot, raise the opposite knee into a marching position.

Move the knee across the body so that the toe taps on the floor on the other side of the hurdle (in front of the opposite foot).

Lift the knee again and return to the starting position.

Throughout the exercise, keep the hips level and spine straight.

Repeat for multiple sets and reps. At first, fatigue may set in early.

1. Sumo Squats

• Start with box squats or chair squats to ensure you are properly hinging your hips.

• Once you have the strength and mobility to perform a box squat, remove the box and continue to increase range of motion of the squat.

• Using a suspension trainer or the bar on a Smith machine is a great counter support to allow for good form and greater range of motion.

• Once you are ready for weighted squats, stay away from back squats. Goblet squats, sumo squats and T-bar squats are all great ways to add weight without the added strain on the shoulders.

Unusual Foods to Include in Your Diet

There are a number of typical "super foods" out there right now that are great to include in your diet due to their nutritional value. However, beyond the mainstream items that everyone knows about, are items that hold significant nutritional value and would be a great addition to everyone's diet. 

• Spirulina
• A type of blue-green algae that is a concentrated source of protein, vitamins, minerals and antioxidants. It is mostly used as a supplement and added to things like smoothies and baked goods. 
• Dragon fruit
• An exotic tropical fruit that is full of fiber and healthy fats from its black seeds. With regular consumption of dragon fruit, you can improve digestion, reduce cholesterol, improve your immune system and get a dose of a natural antibacterial and anti fungal agent. 
• Tempeh
• A fermented soybean "cake" that produces a high number of probiotics to help improve your digestion, decrease inflammation and help with weight control. The protein content of tempeh is equivalent to that of animal protein, so is a good meat substitute if you are vegetarian or trying to consume less meat. Tempeh is naturally lacking flavor, so marinate overnight and mix it in with your favorite stir fry veggies. 
• Sacha Incha
• These are actually seeds from a plant found in the Amazon rain forest and are high in protein, omega-3 fatty acids, potassium and calcium. Theses are typically sold as roasted seeds and can be found is specialty health stores. 
• Teff
• These are tiny, gluten-free seeds that are typically used to make certain types of bread or as a replacement for cornmeal in recipes. Teff is high in iron, calcium, phosphorus, fiber and vitamin B-6. Having all of these nutritional properties, Teff is able to help reduce bone loss, improve digestion and improve heart health. 

Fitness Friday

But First, You Should Take a Selfie 

(For Fitness Sake of Course)

Losing weight may be as simple as taking a selfie and sharing with others.

Look to your left; now look to your right. Chances are you just saw someone taking a selfie, whether it be for Snapchat, Instagram or Facebook.The use of media sharing platforms such as these has not only made it easy to communicate with our friends, but to share what we are doing and what we look like while doing it. Some might call the behavior self-absorbed, but some researchers at American University call it inspiration for losing weight. In both post-surgical and non-surgical environments, virtual support groups are a common place for patients in similar overweight predicaments to share their struggles with others who are familiar with their perspective. 

The researchers studied two communities of weight loss groups, surgical and non-surgical, over a period of four years. The conclusion of their study found that those who shared their stories and progress pictures in the online communities helped the user successfully achieve weight-loss more so than the users who did not update the community on their progress. According to the researchers, the photos and updates served as a sort of motivation and milestone to continue to achieve their weight-loss goals. Not only do the communities serve as motivation for future milestones, but they serve as a sort of virtual accountability as well. So the next time you see a selfie of someone working out, applaud them on their effort and think about sharing your success at the gym to hold yourself accountable as well!

Weight Loss Mistakes

Losing weight can be tricky sometimes, To lose weight, you need to cut back on what you're eating, but not too much. Also, you need to start exercising, but not too much. There is a lot of contradicting information out there to tell you how to lose weight, so it is hard to know what to actually do. We will try to make it easier by explaining how to body reacts to certain things, and what to be cautious of when trying to lose weight.

• Working out more but eating less
• When you ramp up your workout, your body needs more fuel to keep up and replenish the muscles you use when you workout. By depriving your body of the nutrients it needs, you could hinder weight and fat loss.
• Obsessively cutting calories
• If you are restricting your calories too much, your body will end up holding onto fat because it is feeling malnourished. So, be sure you are eating enough calories throughout the day to keep your body nourished so it does not store or hold onto extra fat.
• Obsessively working out
• By exercising too much, you end up burning muscle and fat, instead of just muscle. While committing to a regular exercise program is important, make sure you give your body enough rest and recovery time as well. 
• Skipping meals for snacking
• While eating a combination of meals and snacks is a good idea, be conscience of your overall calories and nutrients throughout the day. Snacking can add up quickly and you can easily overeat.
• Skipping breakfast
• Just like when you cut too many calories, skipping breakfast sends your body into starvation mode and tends to store fat. Additionally, you are more likely to overeat throughout the day and at dinner, when you are the most sedentary.
• Banning fat or cutting carbs
• In order for your body to function properly and have the energy you need to get through your day and your workouts, you need carbohydrates and fat. These two macronutrients always get a bad reputation, but when eaten in the correct portion and the right quality, they are essential for your body's function.

Wellness Wednesday

Black Tea Gives Researchers a Good "Gut Feeling" About Weight Loss

UCLA researchers have found a link between black tea and the promotion of weight loss due to the changing of microflora in the gut.

Tea is great for either getting your day started with a boost of caffeine, or even for relaxing after a long day or week. The variety of teas available for the previously mentioned purposes, or even for casual or social outing purposes makes it an ideal candidate for researching which blends have the best health benefits. Researchers at UCLA studied both black and green tea blends (both very popular healthy tea blends) to see how it changed the ratio of intestinal bacteria. Prior to this study, it had already been proven that green tea contains polyphenols that are absorbed by the small intestine and alter metabolism by stimulating the growth of gut bacterium that form short-chain fatty acids.to increase weight loss. Black tea, however, contains polyphenols that are too large to be absorbed by the small intestine and therefore does not affect metabolism in the same way that green tea does.

To test whether or not black tea also affect metabolism in a similar way to green tea, and to compare the differences in their effects, the researchers divided lab mice into four diet groups: low-fat, high-sugar; high-fat, high-sugar; high-fat, high-sugar, green tea extract; high-fat, high-sugar, black tea extract. After four weeks the researchers reweighed the mice and found that the mice who had been given the green or black tea extract had the same level of weight as the mice who had been fed the low-fat diet. The mice with the black tea also showed lower amounts of the bacteria associated with obesity, and an increase of bacteria Pseudobutyribrio which is related to lean body mass. So the next time you drink tea, just remember it could be helping you lose weight!

Fitness Friday

Got Tight Hips?

Here's some background and information on how to relieve that pain and tightness.

Many people, especially athletes, suffer from tight hips that limit their ability to perform at their fullest potential. Many people who have tight hip flexors probably feel tight whenever they squat, deadlift, or try to cut a sharp angles. This limitation in the hip, therefore, not only affects the person in the gym or on the field, but after the activity as well. The hip flexors themselves are made up of a series of muscles in the hip, upper thigh, and mid-thoracic region and include the following muscles: illiopsoas, rectus femoris, sartorius, tensor fasciae, latae, pectineus, adductor longus, adductor brevis, and the gracilis. So what's the best thing to do for tight hip flexor problems? It turns out the answer is a healthy combination of stretching and strength training. The hip mobilization videos below will help loosen up your hip before you potentially injure or further harm it down the road. As always, be sure to consult a physician or other medical professional before performing any exercise.

7 Tricks for a Healthier Halloween

With Halloween right around the corner, there is an endless amount of candy and treats anywhere you go. This can be a time when a lot of people tend to eat more sugar than usual and not realize how much they are really consuming. While you should certainly enjoy your favorite treats this time of year, you shouldn't go over board and enjoy the, too much. Here are some ways that you ca enjoy your Halloween with your family and friends while keeping your candy and treat consumption under control.

• Hold off on opening and buying candy
• When you buy candy early, you are more tempted to dig into it. Wait until the day before to buy it, so it is not in your home until then. 
• Consume candy in moderation
• Stick to one or two pieces a day. Use this for you children as well, to teach them moderation when it comes to treats and candy.
• Keep a tally of your miniature treats
• Eating multiple mini candies throughout the day doesn't seem like a lot, but it can add up and end up being the same amount as a full-sized candy bar, or even more. Be cautious of how many you are eating throughout the day.
• Prepare healthy appetizers to have before trick-or-treating
• Make some fun, but healthy appetizers for you and your family to eat before trick-or-treating, so you have some nutritious food in your stomach to keep you full and not consume as much candy. 
• Consider a candy exchange
• Allow your kids to enjoy their Halloween candy for a day or two, then give them the option of trading their candy bucket for a new toy, book, etc. 
• Give out non-traditional treats
• Give out things like sidewalk chalk, jump ropes and glow sticks. While these are "healthy" treats and take away the candy, they also promote physical activity.
• Halloween, like other holidays, is just one day out of the year
• Just like any other holiday, it is just one day out of the year, so treat it like that. Enjoy a few days of the treats and indulgences, then get back on track and get rid of the treats. 

Wellness Wednesday

Highlighted Muscle(s) of the Month: The Quadriceps

Check out Tim Russell PTA,CSCS highlight and explain how the quadriceps work and some exercises you can do to stretch and strengthen them!

What are the Quadriceps?

• The quadriceps muscle group is made up of four muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The rectus femoris is located in the middle of the thigh and its origin is at the ilium and inserts at the knee. The vastus lateralis is located on the outside of the thigh, the vastus medialis is located on the inside of the thigh and the vastus intermedius lies between the vastus lateralis and vastus medialis on the front of the femur.

What is the function of the Quadriceps?

• The quadriceps are powerful extensors of the knee joint and are crucial in running, walking, jumping and squatting. The quadriceps are also important flexors of the hip and play an important role in stabilizing the patella. 

Check Out the Video Below for More Information and a Quick Overview of the Quadriceps

Benefit of Using a Foam Roller

Taking care of your muscles before and after working out is one of the most important parts maintaining a healthy and strong body. Stretching and foam rolling are crucial when it comes to mobility and injury prevention. However, a foam roller provides a ton of benefits to your body that simply stretching, does not. 

• Reduces Risk of Adhesion in the Tissues
• This happens when you are inactive or you overuse your muscles and collagen binds between layers of muscle. This creates knots that causes restriction in the muscles.
• Increase Joint Range of Motion
• Using a foam roller alleviates muscle tightness to create optimal range of motion and movement performance.
• Help Restore Proper Length-Tension Relationship to Muscles
• Use a foam roller to reduce tightness to ensure proper balance of competing forces around your joints.
• Reduce Soreness and Promote Recovery Process
• A foam roller helps minimize risk of new collagen forming adhesions between layers of muscle. 
• Increase Blood Flow
• Foam rolling prior to a workout, use a foam roller briefly to elevate tissue temperature and reduce tension in the muscles before putting them to use. 
• Promote Relaxation Following a Workout
• Use foam rolling as a post-workout cool down at a consistent tempo to relax and cool your body down. 

Power Training for Powerful Aging

As we all know, strength training and keeping our muscles strong as we age is very important to keep up our balance and prevent falls. However, muscle strength and power are different and recent research has shown that muscle power in more important in remaining functional as we age. So, when trying to focus on maintaining your function as you age, put less of your focus on load (weight) and more focus on your movement speed. Performing high speed movements at 20-40% of your 1 rep maximum helps train your muscle power and is better tolerates by those with joint conditions that training muscle strength. There are a few things to keep in mind when training this way to keep yourself safe and injury-free.

• Don't sacrifice good form for speed
• If you are moving too quickly, or you chose a weight too heavy, your form may not be perfect. So, start out small and keep a close eye on your form before going too heavy or quick
• Gradually increase speed of movements
• When you first being training muscle power, gradually increase the speed at which you are performing your movements. This will ensure proper form and safety during your workout.
• Safety is your priority
• With all things, safety is number one. If this type of workout does not feel good or bothers something, stop and do something different. You do not want to injure yourself just because you are trying to perform a specific type of exercise. 
• It is better to use body weight, resistance bands or free weights for this type of training
• Using weight machines and cable exercises may become unsafe for this type of movement. Stick to body weight, bands and free weights for a safer, more effective workout. 

Fitness Friday

An Online Game a Day, Keeps the Family Lonely & Sedentary Time Away
A recently published study has found that the family who plays an online game a day together, is more likely to exercise and spend more time together.

More than half of American adults currently do not report meeting the recommended amount of exercise, which is troubling in a nation where heart disease as a leading cause of death has started to rise again for the first time in a few decades. Researchers at the University of Pennsylvania have taken note of this trend, and sought to come up with an experiment that would get the family, and not just the adults involved in exercise. The researchers developed a game style app with the reward being a coffee cup, to try and get adults and their families outside and exercising together. The app, together with a fit-bit device, randomly tracked one family member a day (without the family's knowledge of who was being tracked) with the whole family gaining points if that person met their daily goal. This tactic of not letting the whole family know who was being tracked, forced the families to exercise as a whole and together to ensure that everyone met their goal. 

In all, 200 people from 94 families took part in the study with 56% being female and 54% male. The group was relatively active with the average steps being taken numbering around 7,500 whereas the average for an American is ~5,000 steps. All participants were white and had a median household income of $100,000, making the devices and apps used in the survey very attainable and within their disposable income. The results showed that the incentive of a prize, even if it was only a mug, boosted each families' step count by 1,661 compared to the control groups steps of 636 within the first 12 weeks of the experiment. There is more research warranted in regards to how much the program cost, and if it is a viable option for all families, but the research is promising due to the fact that it was able to get all family members exercising together!

Creating a Home Gym on a Budget

For some, working out at home is much more convenient and time efficient for getting in a workout on a regular basis. However, exercise equipment can be expensive, which drives people away from creating a gym in their home. What many people do not know though, is that you can get a great workout with minimal equipment. There are a few pieces of equipment that can add to your workout for very little cost and do not take up much space in your home if you do not have a designated room for working out.

• Yoga Mat $20-50
• This is a great piece of equipment to have on hand to use for planks, push-ups and all other core exercises. If you are going to use this to practice yoga, be sure to invest in a thinker, better quality yoga mat for more comfort during your practice. 
• Physio-ball $25-40
• When buying a physio ball, buy the size that is appropriate for your height. There will be guidelines on the ball to help you pick your size. This piece of equipment is good for crunches, core work, hamstring curls and bridges.
• Resistance Bands $9-14
• This is a great piece of equipment and one of the most versatile pieces of equipment that you can incorporate into your home gym. You can purchase multiple difference resistances, so you can challenge yourself with different muscles and progress and you begin to get stronger. In addition, you can use resistance bands for a full body workout. 
• Ankle Band $2-4
• Ankle bands are another inexpensive, but versatile piece pf equipment, especially for a lower body workout. For only a couple dollars, you can buy a few different resistance ankle bands to work your hips, quads, glutes and hamstrings. 
• Weights $3-150
• While weight training is a great form of exercise and can target your entire body, you do not need them to get a good workout, as they will probably be the most expensive equipment you will buy. Depending on the weight you buy, and how many, you can spend a couple of hundreds of dollars on weights. However, if you stick to lighter, smaller weights you can purchase a few sets of them for a low cost.

Wellness Wednesday

An Hour of Exercise a Day, Keeps the Blues Away

A landmark study conducted by the Black Dog Institute through the University of New South Wales has concretely concluded that an hour of exercise at any intensity can help prevent depression.

Over the past decade or so the importance of exercise has been critically stressed by multiple health organizations and the government itself. Through multiple health studies it has been found and proven that exercise helps control weight, combat and prevent health conditions and diseases, boost energy, promote improved sleep, and even improve libido! In many of these cases, it is especially important that the exercise be of a moderate to high intensity and performed on a regular basis in order for the desired results to be achieved. However, new results have found that exercise for one hour a day, of any level of  intensity, will lead to a decreased risk of depression in anyone who adheres to the exercise regimen. The new findings were recently published in the American Journal of Psychiatry and were conducted by researchers at the University of South Wales.

The study looked at 33,908 Norwegian adults who had their levels of exercise and symptoms depression monitored over 11 years, and found that 12 percent of cases of depression reported could have been prevented had the participants took part in at least an hour of exercise today. While it has been known for some time that exercise can be used as a tool to treat depression, this is the first case in which it has been able to have been quantified in regards to its potential as a preventative measure for depression. The study, which accounted for variables such as socio-economic and demographic factors, also found that those who reported no exercise at all were at a 44% increased chance of developing depression compared to those who exercised 1-2 hours a week. This study only served to highlight the importance of exercise in a nation where obesity and depression are on the rise. 

Running as you Get Older

Running is great exercise and is a great thing to continue doing as you get older. However, as we age, our joints and muscles change and need to be properly taken care of to stay healthy. So, while continuing to run, keep the following health procedure in mind to keep your body, muscles and joints healthy.

• Know Your Limits
• When you are younger, you may be able to push through tough workouts better than when you get older.  Know when your body is telling you to rest or take it easy instead of pushing through when something is sore or tired.
• Properly Warm-Up
• While warming up is always important, it is even more important when you start to get older. Take the extra time to do some dynamic stretches or walking before you start your run. 
• Accept Your Pace
• Accept the fact that your pace and race times will be slower. It is still good to push yourself to be the best you can, but accept the fact that your 5K pace will not be the same as it was when you were 18.
• Walk, Don't Run
• If running no longer feels good, or you are new to running, walking as a workout is still great exercise and can be just as challenging as running. You can gain major benefits from walking and hiking, just like you can from running. 
• Take Care of You
• Taking care of yourself and properly fueling your body is crucial as you age and even more important if you are still running. Make sure you are eating whole, real foods and getting plenty of protein and water into your diet. On another level, getting regular sports massages or seeing a physical therapist when you have a nagging pain will help prevent injuries and keep you healthy. 
• Add Strength
• Adding strength training, mobility and yoga in your routine will help keep you an injury-free runner.
• Take a Day Off
• In order to stay healthy and able to run, your body needs rest time in order for your muscles to recover. So, schedule in a rest day into your training schedule and take rest days as needed if you are feeling tired or sore. 

Fitness Friday

There's a 20% Chance a Child You Know Has a Concussion

Concussion awareness has been on the rise over the past decade or so, with many high school trainers being educated on the signs and what to look for. But have we underestimated just how many children have had a concussion in the past?

Concussion awareness has been at the forefront of the media's attention for the past few years due to the diagnosis of CTE being linked to multiple concussions that people experience in sports. With more information on studies about concussions and their effect on football players being released on a regular basis, one might really be considering if the risk of long-term brain damage is worth the risk of playing certain sports. With these concerns in mind, many high school and youth sports organizations are doing as much as they can to ensure adolescents' safety when it comes to playing sports. These precautions include having trainers at games and educating the trainers and even coaching staff on proper concussion protocol. With all of these precautions, being put in place one might think that the rate of concussions are on the downturn, but how do we really know?

A review study recently published in the Journal of the American Medical Association found that 20% of teens had been diagnosed with a concussion before, and 6% stated that they had been diagnosed with multiple concussions. The study's authors looked at 13,000 questionnaire responses from a 2016 University of Michigan study that asked if children in 8th, 10th, and 12th grade had been diagnosed with a concussion before. 47% of the responders were white, 13% were black, 19% were Hispanic, and 21% reported their race as other within the study, while the gender ratio was split at around 50%. The researchers found that those who participated contact sports such as football, ice hockey, and wrestling were more likely to report more than one concussion in their lifetime, and those who were white males in a higher grade level were also more likely to report concussions. With so many concussions being reported, it is important to track whether or not changes being implemented to prevent concussions are actually working.  

Weight Training for Weight Loss

Weight lifting is, without a doubt, very good for you and a good way to assist in your weight loss efforts. However, there are good and bad ways to go about weight lifting. Your body needs to constantly feel the change that it is going through while lifting weights to actually change your body. That means that you need to change the way you lift and how much you lift. Follow the weightlifting protocols below to get the most out of your weight workouts. 

• Lift Heavy Weights
• When you increase your weights, you increase your strength and muscle mass. So, don't keep lifting the same amount of weights, keep increasing them to keep gaining strength. When your muscles mass starts to increase, so does your metabolic rate, which in turn, burns more calories.
• Intensity
• A good strength training workout shouldn't take more than 20-40 minutes. Work hard and minimize the rest in between your sets so that your heart rate stays up.
• Work to Failure
• To increase your strength and muscle mass, you need to push past your comfort zone. Push to the point where you need a rest and you almost can't complete the last 2-3 reps of your set. However, be careful that while pushing yourself and the amount of weight that you are lifting, that you do not lose proper form and technique.
• Supersets
• Super sets are when you perform 2 exercise that target the same muscle back to back and with minimal rest. This will help to increase the intensity of your training.
• Circuit Training
• Circuit training is a good way to target the entire body while moving quickly between exercises and keeping your heart rate up. Try to pick 3-4 exercises and move through that circuit 1-3 times. Do this with three different sets of exercises and you will have yourself a full body, weightlifting workout that is quick and effective. 

Wellness Wednesday

Re-Thinking Fast Food Kids Menus
Fast food chains such as Panera and McDonalds are rewriting the rules on what should be included on the kid's menu to make it healthier.

America is currently undergoing a food revolution. After decades of supersizing meals, and expanding our waistlines in the process, American restaurants and schools are finally starting to take a look at portion sizes and ingredients. The transition from focusing on fat content to focusing on sugar content along with total carbs and calories has made schools focus on providing less processed food and more fresh and healthy low-calorie options. This change in focus has also led many fast food chains to rethink their menus, by adding more salads and fresh fruit/produce options while also offering some smaller portion sized options. But what about the kid's menu options? 

Many fast food restaurants have consistently stuck to the same kid's meals with high carb, sodium and sugar options, but restaurants such as Panera have turned that trend on its head by offering kid's sizes for all adult options. The CEO of Panera, Ron Shaich, has thrown down the gauntlet to other fast food CEOs by asking them to eat nothing but their kid's meal options for a month to see how non-nutritious and non-variant the options are. While many restaurants, such as Panera, are changing their kid's menus it is still the decision of the parents in regards to what the child ultimately eats at fast food restaurants.

Here are a few healthy kids-meal options at some fast food restaurants:

• Burger Kings kids chicken nuggets, with apples and a Capri Sun are a low-calorie and low-fat option that are relatively low in sugar and high in fiber.
• Wendy's chicken nuggets, apple slices and TruMoo milk provides a kid with a meal high in protein and fiber and low in calories.
• Arby's junior roast beef sandwich, Capri Sun and GoGo squeeze applesauce allows your child a low-calorie meal that is filling.

The Worst Food for Your Heart

In the United States, heart disease kills more people than any other cause. However, there are many things you can do in your life to help reduce your risk of heart disease. One of the most important things you can do is maintain a healthy diet and avoid certain foods and food groups that greatly increase your risk of heart disease. If you occasionally eat certain foods that tend to increase your risk of heart disease, it is not automatic that you will have some sort of heart disease, but it is when you eat these foods on a regular basis where your risk increases.

 

• Deep Fried Foods
• These types of foods are typically high in saturated fat and loaded with salt, which is what increases the risk for heart disease. Instead of eating fried foods, try making your favorites at home using olive or avocado oil for a healthier alternative. 
• Fast Foods
• Most all fast foods options are high in fat, salt sugar and calories. All of these put a strain on the heart and increase your risk of heart disease. At the beginning of each week, try to plan your meals ahead and prepare some good sources of protein to take with you so there is no need to stop for fast food. 
• Margarine
• Because margarine is made from plant oils, which forms trans fat when the oil is processed, this product is a nutritional villain. Trans fats are associated with a 34% increase in death and 21% increase in heart disease. Instead of margarine, use a spread that does not include hydrogenated or partially hydrogenated on the ingredient list.  
• Processed Meats
• Due to the high levels of sodium and preservatives, processed meats increase your risk for heart attacks by 42% if you eat them daily. Processed meats include things like bacon, sausage, pepperoni, salami, cold cuts and cured meats. Try to limit processed meats to once a week if you are going to eat them.