Studio 4 Fitness Blog

January 27, 2010

Exercise to Protect Aging Bodies

Filed under: Fitness Articles — admin @ 1:53 pm
Courtesy of Time Magazine

We all know that exercise is good for you. Staying physically active helps keep your heart healthy, your muscles strong and, in cancer patients, has even been shown to ward off relapse. Now, a series of independently conducted studies on the effects of exercise in healthy older adults, published Monday in the Archives of Internal Medicine, confirms that logging time at the gym not only helps maintain good health, but may even prevent the onset of chronic diseases, such as heart disease, osteoarthritis and dementia.

In one surprising trial, researchers led by Dr. Teresa Liu-Ambrose at the University of British Columbia randomly assigned 155 aging women to three separate groups and directly compared the cognitive effects of two types of exercise: resistance training, done once or twice weekly, in which participants worked out with free weights, weight machines and did squats and lunges, versus toning and balance exercises, which participants did twice a week.

By the end of the year-long study, the women who weight-trained saw an improvement in their performance on cognitive tests of memory and learning, as well as executive functions such as decision making and conflict resolution - women who trained once a week improved their scores in executive functioning by 12.6% - while those who did balance and toning exercises showed no such improvement. The muscle-strengthening exercise also helped the volunteers, aged 65 to 75, boost their walking speed, a commonly used indicator of overall health status in the elderly, as faster pace has been linked with lower mortality.

January 21, 2010

Recipes

Filed under: Fitness Articles — admin @ 12:46 pm

Spinach White Bean Dip

87 Calories, 2.7 grams Fat, 3.7 grams Fiber per 1/2 cup serving. Serves: 6-8 ppl

Ingredients:

Ingredients:
1 15oz can Cannollini Beans (drained)
2  6oz  bags fresh Spinach
2 Tbsp Extra Virgin Olive Oil
2 cloves Garlic sliced
4 Tbsp Balsamic Vinegar
2 Tbsp Lemon Juice
 
 
Directions:
In a large pan on the stove, heat 2Tbsp Olive Oil (approx 2min).
Add 2 cloves of garlic and sautee in Oil (approx 1-2min).
Add 1/2 bag of spinach to Oil-Garlic in pan. Sautee until spinach wilts (approx 1-2min).
As spinach wilts, remove wilted spinach from pan and put in bowl on the side.
Sautee next 1/2 bag until wilted. Remove from pan and place in bowl on side.
Repeat process until you have sauteed both bags of spinach (whole process should take 4-8min)
 
In a blender or food processor:
Add 15oz can of Cannellini Beans.
Add Spinach-Oil-Garlic Mix
Add 2 Tbsp Lemon Juice
Add 4 Tbsp Balsamic Vinegar
 
Blend/Puree until mixture is a smooth dark green consistency. (1/2-1 1/2 min).
 
Serve with pita bread, pita chips, celery….etc.

December 14, 2009

Courtesy of http://food.yahoo.com/blog/beautyeats/26529/7-reasons-to-drink-green-tea

Filed under: Fitness Articles — admin @ 12:54 pm
Want to Stay Forever Young?
Have Better Skin?
LOSE WEIGHT?

The steady stream of good news about green tea is getting so hard to ignore that even java junkies are beginning to sip mugs of the deceptively delicate brew. You’d think the daily dose of disease-fighting, inflammation-squelching antioxidants–long linked with heart protection–would be enough incentive, but wait, there’s more! Lots more.

CUT YOUR CANCER RISK
Several polyphenols - the potent antioxidants green tea’s famous for - seem to help keep cancer cells from gaining a foothold in the body, by discouraging their growth and then squelching the creation of new blood vessels that tumors need to thrive. Study after study has found that people who regularly drink green tea reduce their risk of breast, stomach, esophagus, colon, and/or prostate cancer.

SOOTHE YOUR SKIN
Got a cut, scrape, or bite, and a little leftover green tea? Soak a cotton pad in it. The tea is a natural antiseptic that relieves itching and swelling. Try it on inflamed breakouts and blemishes, sunburns, even puffy eyelids.

PROTECT YOUR SKIN
In the lab, green tea applied directly to the skin (or consumed) helps block sun-triggered skin cancer, which is why you’re seeing green tea in more and more sunscreens and moisturizers.

STEADY YOUR BLOOD PRESSURE
Having healthy blood pressure - meaning below 120/80 - is one thing. Keeping it that way is quite another. But people who sip just half a cup a day are almost 50 percent less likely to wind up with hypertension than non-drinkers. Credit goes to the polyphenols again (especially one known as ECGC). They help keep blood vessels from contracting and raising blood pressure.

PROTECT YOUR MEMORY, OR YOUR MOM’S
Green tea may also keep the brain from turning fuzzy. Getting-up-there adults who drink at least two cups a day are half as likely to develop cognitive problems as those who drink less. Why? It appears that the tea’s big dose of antioxidants fights the free-radical damage to brain nerves seen in Alzheimer’s and Parkinson’s.

STAY YOUNG
The younger and healthier your arteries are, the younger and healthier you are. So fight plaque build-up in your blood vessels, which ups the risk of heart disease and stroke, adds years to your biological age (or RealAge), and saps your energy too. How much green tea does this vital job take? About 10 ounces a day, which also deters your body from absorbing artery-clogging fat and cholesterol.

LOSE WEIGHT
Oh yeah, one more thing. Turns out that green tea speeds up your body’s calorie-burning process. In the every-little-bit-counts department, this is good news!

December 11, 2009

Afraid To Fail? They Weren’t…

Filed under: Fitness Articles — admin @ 2:01 pm

They Failed Before They Succeeded….

 

“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.”
~ Samuel Beckett 

As a young man, Abraham Lincoln went to war a captain and returned a private. Afterwards, he was a failure as a businessman. As a lawyer in Springfield, he was too impractical and temperamental to be a success. He turned to politics and was defeated in his first try for the legislature, again defeated in his first attempt to be nominated for congress, defeated in his application to be commissioner of the General Land Office, defeated in the senatorial election of 1854, defeated in his efforts for the vice-presidency in 1856, and defeated in the senatorial election of 1858. At about that time, he wrote in a letter to a friend, “I am now the most miserable man living. If what I feel were equally distributed to the whole human family, there would not be one cheerful face on the earth.”

Winston Churchill failed sixth grade. He was subsequently defeated in every election for public office until he became Prime Minister at the age of 62. He later wrote, “Never give in, never give in, never, never, never, never - in nothing, great or small, large or petty - never give in except to convictions of honor and good sense. Never, Never, Never, Never give up.” (his capitals, mind you)

Socrates was called “an immoral corrupter of youth” and continued to corrupt even after a sentence of death was imposed on him. He drank the hemlock and died corrupting.

Sigmund Freud was booed from the podium when he first presented his ideas to the scientific community of Europe. He returned to his office and kept on writing.

Robert Sternberg received a C in his first college introductory-psychology class. His teacher commented that “there was a famous Sternberg in psychology and it was obvious there would not be another.” Three years later Sternberg graduated with honors from Stanford University with exceptional distinction in psychology, summa cum laude, and Phi Beta Kappa. In 2002, he became President of the American Psychological Association.

Charles Darwin gave up a medical career and was told by his father, “You care for nothing but shooting, dogs and rat catching.” In his autobiography, Darwin wrote, “I was considered by all my masters and my father, a very ordinary boy, rather below the common standard of intellect.” Clearly, he evolved.

Thomas Edison’s teachers said he was “too stupid to learn anything.” He was fired from his first two jobs for being “non-productive.” As an inventor, Edison made 1,000 unsuccessful attempts at inventing the light bulb. When a reporter asked, “How did it feel to fail 1,000 times?” Edison replied, “I didn’t fail 1,000 times. The light bulb was an invention with 1,000 steps.”

 

“Our greatest glory is not in never falling but in rising every time we fall.”
~ Confucius

Albert Einstein did not speak until he was 4-years-old and did not read until he was 7. His parents thought he was “sub-normal,” and one of his teachers described him as “mentally slow, unsociable, and adrift forever in foolish dreams.” He was expelled from school and was refused admittance to the Zurich Polytechnic School. He did eventually learn to speak and read. Even to do a little math.

Louis Pasteur was only a mediocre pupil in undergraduate studies and ranked 15th out of 22 students in chemistry.

Henry Ford failed and went broke five times before he succeeded.

R. H. Macy failed seven times before his store in New York City caught on.

F. W. Woolworth was not allowed to wait on customers when he worked in a dry goods store because, his boss said, “he didn’t have enough sense.”

When Bell telephone was struggling to get started, its owners offered all their rights to Western Union for $100,000. The offer was disdainfully rejected with the pronouncement, “What use could this company make of an electrical toy.”

John Garcia, who eventually was honored for his fundamental psychological discoveries, was once told by a reviewer of his often-rejected manuscripts that one is no more likely to find the phenomenon he discovered than to find bird droppings in a cuckoo clock. (sort of a cute critique actually)

Rocket scientist Robert Goddard found his ideas bitterly rejected by his scientific peers on the grounds that rocket propulsion would not work in the rarefied atmosphere of outer space.

Daniel Boone was once asked by a reporter if he had ever been lost in the wilderness. Boone thought for a moment and replied, “No, but I was once bewildered for about three days.”

 

“Only those who dare to fail greatly can achieve greatly.”
~ Robert F. Kennedy

An expert said of Vince Lombardi: “He possesses minimal football knowledge and lacks motivation.” Lombardi would later write, “It’s not whether you get knocked down; it’s whether you get back up.”

Michael Jordan and Bob Cousy were each cut from their high school basketball teams. Jordan once observed, “I’ve failed over and over again in my life. That is why I succeed.”

Babe Ruth is famous for his past home run record, but for decades he also held the record for strikeouts. He hit 714 home runs and struck out 1,330 times in his career (about which he said, “Every strike brings me closer to the next home run.”). And didn’t Mark McGwire break that strikeout record? (John Wooden once explained that winners make the most errors.)

Hank Aaron went 0 for 5 his first time at bat with the Milwakee Braves.

Stan Smith was rejected as a ball boy for a Davis Cup tennis match because he was “too awkward and clumsy.” He went on to clumsily win Wimbledon and the U. S. Open. And eight Davis Cups.

Tom Landry, Chuck Noll, Bill Walsh, and Jimmy Johnson accounted for 11 of the 19 Super Bowl victories from 1974 to 1993. They also share the distinction of having the worst records of first-season head coaches in NFL history - they didn’t win a single game.

Johnny Unitas’s first pass in the NFL was intercepted and returned for a touchdown. Joe Montana’s first pass was also intercepted. And while we’re on quarterbacks, during his first season Troy Aikman threw twice as many interceptions (18) as touchdowns (9) . . . oh, and he didn’t win a single game. You think there’s a lesson here?

After Carl Lewis won the gold medal for the long jump in the 1996 Olympic games, he was asked to what he attributed his longevity, having competed for almost 20 years. He said, “Remembering that you have both wins and losses along the way. I don’t take either one too seriously.”

 

“Our achievements speak for themselves. What we have to keep track of are our failures, discouragements, and doubts. We tend to forget the past difficulties, the many false starts, and the painful groping. We see our past achievements as the end result of a clean forward thrust, and our present difficulties as signs of decline and decay.”
~ Eric Hoffer 

Walt Disney was fired by a newspaper editor because “he lacked imagination and had no good ideas.” He went bankrupt several times before he built Disneyland. In fact, the proposed park was rejected by the city of Anaheim on the grounds that it would only attract riffraff.

Charles Schultz had every cartoon he submitted rejected by his high school yearbook staff. Oh, and Walt Disney wouldn’t hire him.

After Fred Astaire’s first screen test, the memo from the testing director of MGM, dated 1933, read, “Can’t act. Can’t sing. Slightly bald. Can dance a little.” He kept that memo over the fire place in his Beverly Hills home. Astaire once observed that “when you’re experimenting, you have to try so many things before you choose what you want, that you may go days getting nothing but exhaustion.” And here is the reward for perseverance: “The higher up you go, the more mistakes you are allowed. Right at the top, if you make enough of them, it’s considered to be your style.”

After his first audition, Sidney Poitier was told by the casting director, “Why don’t you stop wasting people’s time and go out and become a dishwasher or something?” It was at that moment, recalls Poitier, that he decided to devote his life to acting.

When Lucille Ball began studying to be actress in 1927, she was told by the head instructor of the John Murray Anderson Drama School, “Try any other profession.”

The first time Jerry Seinfeld walked on-stage at a comedy club as a professional comic, he looked out at the audience, froze, and forgot the English language. He stumbled through “a minute-and a half” of material and was jeered offstage. He returned the following night and closed his set to wild applause.

In 1944, Emmeline Snively, director of the Blue Book Modeling Agency, told modeling hopeful Norma Jean Baker, “You’d better learn secretarial work or else get married.” I’m sure you know that Norma Jean was Marilyn Monroe. Now . . . who was Emmeline Snively?

At the age of 21, French acting legend Jeanne Moreau was told by a casting director that her head was too crooked, she wasn’t beautiful enough, and she wasn’t photogenic enough to make it in films. She took a deep breath and said to herself, “Alright, then, I guess I will have to make it my own way.” After making nearly 100 films her own way, in 1997 she received the European Film Academy Lifetime Achievement Award.

 

“Flops are a part of life’s menu
and I’ve never been a girl to miss out on any of the courses.”
~ Rosalind Russell

After Harrison Ford’s first performance as a hotel bellhop in the film Dead Heat on a Merry-Go-Round, the studio vice-president called him in to his office. “Sit down kid,” the studio head said, “I want to tell you a story. The first time Tony Curtis was ever in a movie he delivered a bag of groceries. We took one look at him and knew he was a movie star.” Ford replied, “I thought you were spossed to think that he was a grocery delivery boy.” The vice president dismissed Ford with “You ain’t got it kid , you ain’t got it … now get out of here.”

Michael Caine’s headmaster told him, “You will be a laborer all your life.”

Charlie Chaplin was initially rejected by Hollywood studio chiefs because his pantomime was considered “nonsense.”

Enrico Caruso’s music teacher said he had no voice at all and could not sing. His parents wanted him to become an engineer.

Decca Records turned down a recording contract with the Beatles with the unprophetic evaluation, “We don’t like their sound. Groups of guitars are on their way out.” After Decca rejected the Beatles, Columbia records followed suit.

In 1954, Jimmy Denny, manager of the Grand Ole Opry, fired Elvis Presley after one performance. He told Presley, “You ain’t goin’ nowhere, son. You ought to go back to drivin’ a truck.”

Beethoven handled the violin awkwardly and preferred playing his own compositions instead of improving his technique. His teacher called him “hopeless as a composer.” And, of course, you know that he wrote five of his greatest symphonies while completely deaf.

 

“No matter how hard you work for success, if your thought is saturated with the fear of failure, it will kill your efforts, neutralize your endeavors and make success impossible.”
~ Baudjuin

The Impressionists had to arrange their own art exhibitions because their works were routinely rejected by the Paris Salon. How many of you have heard of the Paris Salon?

A Paris art dealer refused Picasso shelter when he asked if he could bring in his paintings from out of the rain. One hopes that there is justice in this world and that the art dealer eventually went broke.

Van Gogh sold only one painting during his life. And this to the sister of one of his friends for 400 francs (approximately $50). This didn’t stop him from completing over 800 paintings.

John Constable’s luminous painting Watermeadows at Salisbury was dismissed in 1830 by a judge at the Royal Academy as “a nasty green thing.” Name of the judge, anyone? Anyone?

Rodin’s father once said, “I have an idiot for a son.” Described as the worst pupil in the school, he was rejected three times admittance to the Ecole des Beaux-Arts. His uncle called him uneducable. Perhaps this gave him food for thought.

Stravinsky was run out of town by an enraged audience and critics after the first performance of the Rite of Spring.

When Pablo Casals reached 95, a young reporter asked him “Mr. Casals, you are 95 and the greatest cellist that ever lived. Why do you still practice six hours a day?” Mr. Casals answered, “Because I think I’m making progress.”

 

“Little minds are tamed and subdued by misfortune;
but great minds rise above them.”
~ Washington Irving

Leo Tolstoy flunked out of college. He was described as both “unable and unwilling to learn.” No doubt a slow developer.

Louisa May Alcott, author of Little Women, was encouraged to find work as a servant by her family.

Emily Dickinson had only seven poems published in her lifetime.

15 publishers rejected a manuscript by e. e. cummings. When he finally got it published by his mother, the dedication, printed in uppercase letters, read WITH NO THANKS TO . . . followed by the list of publishers who had rejected his prized offering. Nice going Eddie. Thanks for illustrating that nobody loses all the time.

18 publishers turned down Richard Bach’s story about a “soaring eagle.” Macmillan finally published Jonathan Livingston Seagull in 1970. By 1975 it had sold more than 7 million copies in the U.S. alone.

21 publishers rejected Richard Hooker’s humorous war novel, M*A*S*H. He had worked on it for seven years.

22 publishers rejected James Joyce’s The Dubliners.

27 publishers rejected Dr. Seuss’s first book, To Think That I Saw It on Mulberry Street.

Jack London received six hundred rejection slips before he sold his first story.

English crime novelist John Creasey got 753 rejection slips before he published 564 books.

William Saroyan accumulated more than a thousand rejections before he had his first literary piece published. Way to not take a hint, Bill!

Gertrude Stein submitted poems to editors for nearly 20 years before one was finally accepted. See . . . a rose is a rose.

I bet you didn’t know that John Milton wrote Paradise Lost 16 years after losing his eyesight

One of Professor Pajares’s first research efforts came back with a review that began, “There are so many things I don’t like about this article I just don’t know where to begin.”

There is a professor at MIT who offers a course on failure. He does that, he says, because failure is a far more common experience than success. An interviewer once asked him if anybody ever failed the course on failure. He thought a moment and replied, “No, but there were two Incompletes.”

Let’s end with Woody Allen: “I don’t want to achieve immortality through my work. I want to achieve it through not dying. Eighty percent of success is showing up.”

 

“There is something to be said for keeping at a thing, isn’t there?”
~ Frank Sinatra

 

Courtesy of www.des.emory.edu

It’s Time For A Change…

Filed under: Fitness Articles — admin @ 1:58 pm

Letter From Studio 4 Fitness:

Since Day One, the goal of Studio 4 Fitness has been to Educate. Train. Motivate.

While we have been able to successfully achieve this goal in our facilities, we have decided that it is time to take our mission of promoting a healthy lifestyle to the next level. It’s time that we move our message to the internet.

Starting now, you will see a big change in the information that we are providing to our followers as well as how we are providing the information: Video clips, photos, facts, links! While our message starts at fitness and nuitrition, we want to provide you with ways to improve your whole life. A balanced lifestyle is a healthy lifestyle.

Some of the changes you can look forward to:

  • Education. Specific articles and fitness facts to contribute to your fitness routine, diet, and wellness.
  • Train. Interactive fitness information: Video workout clips, routines, and nuitritional information.
  • Motivation. A variety of inspiration and motivation to keep you on the path to success. Setting goals and achieving goals.

We are really excited about all of the great things we have coming down the pipeline and hope you are too!

Cheers,

Studio 4 Fitness

November 24, 2009

Filed under: Fitness Articles — admin @ 11:18 am

Surprising Ways a Chiropractor Can Help You
Karen Erickson, DC
American Chiropractic Association

 Well-designed studies have shown that chiropractic care (often just called “chiropractic”) is at least as effective — and sometimes more effective — than traditional medicine for treating certain types of physical complaints.
Emerging research indicates that chiropractic affects more than just the spine and surrounding muscles. It has been used to successfully treat a variety of conditions, including digestive complaints and ear infections.
Ways chiropractic can help…
DIGESTIVE DISORDERS
A survey of 1,494 patients found that 22% reported digestive relief following chiropractic treatments, even though the majority had never mentioned digestive issues to their chiropractors.
Many of the spinal nerves that are affected by chiropractic manipulation control digestive functions. Patients who undergo routine manipulations may experience changes in their levels of digestive fluids, the speed at which food moves through the intestinal tract or the strength and/or frequency of intestinal contractions.
We’re often told by patients that manipulations for, say, neck or low-back pain not only helped their musculoskeletal complaints but also resulted in improvement in constipation, irritable bowel syndrome and other digestive issues.
Digestive problems need to be medically diagnosed first, but the most effective treatments involve an integrative approach, which can include chiropractic. I often get referrals from medical doctors of patients with constipation, colitis or irritable bowel syndrome.
Help for colic: A study published in Journal of Manipulative and Physiological Therapeutics found that colicky babies treated with chiropractic cried about three hours less daily than they did before, compared to a one-hour reduction in those given the drug dimethicone, a standard treatment. The manipulations given to children are very gentle. Many have a reduction in colic after just one or two treatments. Look for a chiropractor who specializes in children’s problems.
TENSION HEADACHE
The headaches that we all get from time to time often are related to the cervical spine in the neck. Known as cervicogenic headaches, these occur when vertebral misalignments cause muscle tightness or spasms. The tension begins in the neck but can radiate through the occipital nerves that rise upward from the base of the skull.
A study that compared patients receiving chiropractic care for tension headaches with those who were treated with the antidepressant amitriptyline showed reduction in both the frequency and pain intensity of these types of headaches. Most important, the chiropractic patients sustained these improvements after the treatment period, unlike patients who were treated with medication.
In a typical treatment, the chiropractor attempts to realign the cervical joints by manipulating the neck and head. The main goals of the treatment, apart from adjusting the vertebrae, are to increase the range of motion, relax the surrounding muscles and decrease pain and inflammation.
People who have only recently started getting headaches often will improve after one or two sessions with a chiropractor. Those who have suffered from headaches for years probably will require multiple treatments before they start to notice a significant improvement.
Also important: The chiropractor will take a detailed history to learn why there is misalignment in the neck. This usually is due to lifestyle issues. For example, many of us look down at our computer monitors, which puts excessive tension on the neck. Raising the monitor to eye level can correct this. Women may be advised to carry a handbag rather than a heavy shoulder bag. Cradling your phone between your neck and shoulder also can cause problems. If you often find yourself doing this, get a headset.
It’s not clear if chiropractic is as effective for migraines, but preliminary research suggests that chiropractic manipulations may affect nerves that control vascular expansion and contraction, a key component of migraines.
EAR INFECTIONS
Some adults and virtually all children accumulate fluids in the eustachian tube, the passage between the throat and middle ear. The fluid is a perfect medium for viruses and bacteria, which can cause otitis media, an infection or inflammation of the middle ear.
Many studies have shown that chiropractic can relieve and prevent ear infections without antibiotics. The treatments, which include chiropractic adjustment and massage of the lymph nodes along the neck and around the ear, help drain excess fluid. The adjustment helps regulate the nervous system, which in turn drains the eustachian tube and promotes long-term drainage.
SINUSITIS
People with chronic sinusitis (inflammation of the mucous membranes in the sinuses) rarely get long-term relief from antibiotics or other types of conventional medicine, such as antihistamines and decongestants. Chiropractic can sometimes relieve all or most of the typical symptoms, such as facial pain and nasal congestion.
People with chronic sinusitis often have a misalignment in the cervical vertebrae. Chiropractic adjustments may help sinuses drain more efficiently. The treatment for sinusitis also includes applying pressure to the sinuses near the eyebrows and on either side of the nose.
REPETITIVE STRESS DISORDERS
Most repetitive stress injuries, including tennis elbow, are caused by tendonitis, an inflammation of the fibrous tissue that connects muscles to bones. Carpal tunnel syndrome, another type of repetitive stress injury, is caused by nerve inflammation in the wrist.
Doctors usually treat these conditions with anti-inflammatory drugs, including steroid injections in severe cases. For carpal tunnel syndrome, surgery to “release” pressure on the nerve is sometimes recommended.
Chiropractic, a more conservative approach, is effective for virtually all types of repetitive stress disorders. Manipulations to realign joints and improve range of motion can reduce pressure on tendons and nerves. The movements also improve lymphatic drainage, which reduces inflammation, improves circulation and accelerates healing.

November 23, 2009

Wellness

Filed under: Fitness Articles — admin @ 11:27 am
Overworked & Overbooked
Slow down your pace to enjoy the journey
A recent article in Canada’s national newspaper, The Globe and Mail, was titled “Multitasking–The Next Great Curse: Self-Inflicted ADD at Work.” It says we’re increasingly hyperdistracted with e-mail, the Internet, and work. Experts tell us it’s important to get unplugged before we become unglued. 

Edward Hallowell, MD, author of CrazyBusy: Overstretched, Overbooked, and About to Snap! Strategies for Coping in a World Gone ADD, says the more tasks we try to do simultaneously, the less effective we become at doing them well. Symptoms of attention deficit, he says, could describe just about everyone in the workforce. Although we’re told multitasking is a valuable skill, the brain isn’t wired to handle a rush of competing chores. 

Hallowell suggests writing a list of activities and rating them as either highly creative or marginal uses of time to help identify unnecessary tasks. 

Beth Herrild, a Seattle-based career consultant with Quest for Balance, says that chaotic times are often predictable. When you anticipate a heavy work schedule, purposely scale back in other areas, such as weekend activities, or postpone taking on new assignments at work if possible. Today people don’t slow down enough to feel they’ve done a good job. 

Here are my suggestions for bringing calm when your world is too hectic:

  • Picture your problems as a small feather in the palm of your hand and blow them to the wind. Watch as they waft away to land on new territory.
  • To relieve your mind before bedtime, jot down what you need to remember so that you can rest peacefully.
  • When you’re stressed at work, get a change of scenery. Go outside and let nature touch your heart and mind. Touch the earth. Hug a tree. Take deep breaths. Say to yourself, Thank you. I am alive and well.
  • Meditate for 20 minutes each day.
  • Listen to soft music, embrace yourself, and remember you are special and can contribute to a healthier world.
  • Reach out to loved ones. I think back to when my children were small and full of unbounded energy. Even when they were tired, they wouldn’t stop. As I held them lovingly, rocking and humming to them, their frenzy gradually changed to peace.

We can do this for children, family, and friends now. Touch one another tenderly, feeling the warm quilt of relaxation and love surround you. Perhaps this is the most powerful stress reducer of all.

November 19, 2009

From The Associated Press…

Filed under: Fitness Articles — admin @ 12:46 pm

Exercise can extend survival even in ‘oldest old’

Study: Walking 4 hours a week tripled 3-year survival for those in late 80s
By Lindsey Tanner
The Associated Press
updated 4:04 p.m. ET, Mon., Sept . 14, 2009

CHICAGO - Even in the “oldest old,” a little physical activity goes a long way, extending life by at least a few years for people in their mid- to late 80s, Israeli researchers found.

The three-year survival rate was about three times higher for active 85-year-olds compared with those who were inactive. Getting less than four hours of exercise weekly was considered inactive; more than that was active.

The results “clearly support the continued encouragement of physical activity, even among the oldest old. Indeed, it seems that it is never too late to start,” the researchers wrote in Monday’s Archives of Internal Medicine, which published the study.

They noted that exercise reaped benefits even for previously sedentary 85-year-olds; their three-year survival rate was double that of inactive 85-year-olds.

Oldsters didn’t have to be super-athletes to live longer; walking at least four hours weekly counted, even if it was just in 15-minute strolls a few times daily.

“As little as four hours a week was as beneficial as more vigorous or prolonged activity,” said study author Dr. Jeremy Jacobs, a geriatric specialist at Hadassah Hebrew University Medical Center in Jerusalem.

Those who exercise less lonely, depressed
Active octogenarians also reported less depression and loneliness and a greater ability to perform daily tasks.

Similar benefits have been shown in people in their 60s and 70s, but there has been little research about exercise benefits in people in their 80s.

 

The study involved 1,861 Jerusalem residents who were 70 years old in 1990. Participants filled out questionnaires about their health and activity levels through 2008.

At age 85, 64 percent were physically active, a relatively high percentage that reflects the Israeli lifestyle, Jacobs said. But he said similar benefits from exercise likely would be seen among the very old in other countries.

There were 512 deaths. Slightly fewer than 7 percent of the active 85-year-olds died by age 88, versus about 24 percent of those who were inactive.

Jacobs said the researchers took into account factors that also affect survival, including participants’ overall health and whether they smoked, and still found that activity levels were strongly related to longevity.

 

Dr. James Webster, a professor of geriatric medicine at Northwestern University’s Feinberg School of Medicine in Chicago, said the study can’t completely rule out that participants who were able to exercise were already healthier than the others, and thus likely to live longer.

Still, Webster said the link between octogenarian exercise and longevity appears valid. He was not involved in the study.

Laura Thorp, a researcher at Chicago’s Rush University Medical Center, said very old patients who want to increase their activity should do so under a doctor’s supervision. Still, Thorp said, “Even those who are not exercisers or athletes can start and still see substantial benefits.”

November 17, 2009

Article courtesy of USA Today

Filed under: Fitness Articles — admin @ 10:32 am

Obesity will break the bank….

Rising obesity  will cost U.S. health care $344 billion a year.

If Americans continue to pack on pounds, obesity will cost the USA about $344 billion in medical-related expenses by 2018, eating up about 21% of health-care spending, says the first analysis to estimate the future medical costs of excess weight.

 

These calculations are based on the projection that in 10 years 43% of Americans adults may be obese, which is roughly 30 or more pounds over a healthy weight, if obesity continues to rise at the current rate. Extra weight increases the risk of diabetes, heart disease and many types of cancer.

 

This report comes as the country struggles to find ways to curb medical costs and Congress debates health care legislation.

 

“Obesity is going to be a leading driver in rising health-care costs,” says Kenneth Thorpe, chairman of the department of health policy and management at Emory University in Atlanta. Thorpe did this special analysis on obesity for America’s Health Rankings, the 20th annual assessment of the nation’s health on a state-by-state basis.

 

“There is a tsunami of chronic preventable disease about to be unleashed into our medical-care system which is increasingly unaffordable,” says Reed Tuckson of United Health Foundation, sponsor of the report with the American Public Health Association and Partnership for Prevention.

 

Using weight data, Census statistics and medical expenditure information, Thorpe found:

 

An obese person will have an average of $8,315 in medical bills a year in 2018 compared with $5,855 for an adult at a healthy weight. That’s a difference of $2,460.

 

If the percentage of obese adults doesn’t change but stays at the current rate of 34%, then excess weight will cost the nation about $198 billion by 2018.

 

If the obesity rate continues to rise until 2018, then Colorado may be the only state with less than 30% of residents who are obese.

 

More than 50% of the population in several states could be obese by 2018: Oklahoma, Mississippi, Maryland, Kentucky, Ohio and South Dakota.

 

The report adds to the growing body of evidence of obesity’s impact on medical costs. A study released in July showed that obese Americans cost the country about $147 billion in weight-related medical bills in 2008, double what it was a decade ago. It now accounts for about 9.1% of medical spending.

 

Overall, the United States spends about $1.8 trillion a year in medical costs associated with chronic diseases such as diabetes, heart disease and cancer, and all three are linked to smoking and obesity, the nation’s two largest risk factors, according to the America’s Health Rankings report.

 

Smoking is still the No. 1 preventable cause of death in the country, accounting for about 440,000 deaths annually, the report says.

 

About one in five Americans smoke. More than 3 million people quit smoking this past year. The percentage of people who smoke varies by state, from 9.3% in Utah to more than 25% in Kentucky, Indiana and West Virginia, the study says.

 

“This report is an urgent call to take much more aggressive action to deal with key disease risk factors such as obesity and smoking,” Tuckson says.

 

Health economist Eric Finkelstein, co-author of The Fattening of America, says medical costs won’t go down unless Americans make a serious effort “to slim down by improving their diet and exercise patterns.”

November 16, 2009

Exercise Boosts Brain Power!

Filed under: Fitness Articles — admin @ 11:52 am

Mental Muscle ; Research Shows Regular Exercise Can Boost Brain Power — And Keep Alzheimer’s in Check
Buffalo News
11-09-09
We all know the benefits of exercise — health, body image, athletic ability, endurance. But new research links physical activity to expanded brain power.
Exercise, in other words, may make you smarter.
“Physical activity helps with focus, and improves concentration and scoring on standardized testing. Results can happen in minutes. The brain will respond to oxidative stresses of exercise by growing more blood vessels and by altering the neurochemistry and chemical markers that support brain function,” said James Velasquez, assistant professor in the Exercise and Sports Studies program at D’Youville College.
Memory, too, can benefit from physical exercise, research suggests. Regular exercise can boost the brain for the long term, increasing volume in the frontal lobes and keeping Alzheimer’s disease at bay.
Short-term effects — the ability and speed of thought processing — occur immediately and may last up to two hours, studies conclude. Long-term benefits may take months to surface, according to one medical expert.
“In four months, you can reduce your vascular risk,” said Dr. Linda Hershey, chief of neurology at the Buffalo Veterans Affairs Medical Center. “We know that dementia increases if you have diabetes, hypertension, obesity. It doesn’t take extreme exercise. Walk around the block for 30 minutes four times a week. It’s never too late to start. If you’re 60 years old, it’s still beneficial to get out there and get moving.”
Brain power
By triggering an immediate increase of oxygen to the brain, exercise helps remove toxins and reawakens your metabolism immediately, according to Dan Mitchell, a certified personal trainer who has developed exercise programs to facilitate cognitive growth. Mitchell’s 30-day program “Your Health in Motion” incorporates a DVD, manual and interactive Web site.
“Test results are higher within two hours after exercise,” said Mitchell, owner of Soap Box fitness on Franklin. “After those two hours, test scores fall back to pre-exercise levels.”
A research team from the Beckman Institute for Advanced Science and Technology at the University of Illinois determined that aerobic exercise increases both mental acuity and the speed of thought processing. Brisk walking, it was found, also adds to the volume of brain tissue.
The hippocampus, part of the body’s limbic system located at the top of the brain stem, is a critical component in the learning and memory processes, according to Velasquez, who teaches exercise physiology at D’Youville.
“As a result of increased blood flow, and the increased metabolic activity that exercise provides, the hippocampus adapts,” Velasquez said. “The hippocampus is also sensitive to dopamine, serotonin and BDNF (brain-derived neurotrophic factor). In the science community, BDNF is called ‘miracle grow’ for the brain. It helps the brain develop new neuroconnections.”
Only recently has attention been paid to the brain’s ability to grow, Velasquez said.
“For years people have thought the nervous system and the brain were these static things once we reached full maturity,” Velasquez pointed out. “The brain has the ability to grow, too. Neuroplasticity — the brain changes and molds.”
Locally, some elementary schools have become innovative in their use of physical activity, noted Velasquez, whose children start their school day at Ellicott Elementary in Orchard Park with morning announcements that feature calisthenics.
“It prepares them for the day and sort of wakes them up,” said Velasquez. “Many schools use that to help meet their mandatory physical education time. It helps with focus and improves concentration.”
>Memory function
As you grow older, you’ll probably lose friends, hair, maybe a tooth or two, but there’s one function lost in the aging process that befuddles the best of us: Memory.
“People wonder about their memories,” said Leilani Pelletier, executive director of the Alzheimer’s Association, Western New York Chapter. “One of the most frequent questions we get is: Is memory lapse normal?”
Memory lapse — misplacing keys or “losing” your parked car — crosses the line to memory loss when help is required to carry out your daily routine, according to Pelletier.
“A memory lapse is if you have forgotten something,” she said. “You know you went to the basement for something, but you can’t remember what. Or you know your keys are in the house somewhere because you remember unlocking the door. That’s a lapse. Eventually you’ll get it back, when someone cues you.
“In memory loss, the memory is gone and is not going to come back,” Pelletier explained. “Memory lapses are common. Memory loss is not. It’s not normal to lose a memory entirely. That means you need to look into it. Not all memory loss is Alzheimer’s related. It can be caused by [vitamin] B12 deficiency, thyroid problems, depression.”
A good way to distinguish between absent-mindedness and permanent loss? Misplacing keys is one thing, but looking at your keys and wondering what they are used for is another.
“What is good for your heart is good for your brain,” said Pelletier. “Exercise does help your cerebral vascularity. It’s not just memory but spatial distance, too.”
>Cerebral swimming
Retired English professor Vic Doyno swims daily at the University at Buffalo, where he introduced a generation of students to the beauty of Chaucer, Shakespeare and Mark Twain. Doyno was diagnosed with early Alzheimer’s six years ago. But 20 laps in the UB pool each day help clear his mind of the fogginess that marks the disease, he said.
“I feel fresher when I finish swimming,” said Doyno. “It’s a form of concentration. I feel younger than 73, or I feel younger than I thought 73 would feel.”
“There’s nothing good about Alzheimer’s, but you do the best you can,” he said during a recent visit to the Alzheimer’s Association’s office in Williamsville. “I was quite surprised, somewhat angry and disappointed. To my knowledge, neither my mom nor my dad had Alzheimer’s. They were peculiar, but they didn’t have Alzheimer’s.”
This year, it is estimated 5.3 million Americans are living with Alzheimer’s, including 5.1 million people age 65 and over and 200,000 people under age 65 with younger-onset Alzheimer’s.
Doyno believes the physiological benefit derived from swimming has helped fend off symptoms that signal disease progression.
>Puzzle therapy
Hershey, who treats veterans suffering from dementia, worries about her own brain health. She realizes that cell loss is part of normal brain function, and that aging spurs that loss. That’s why she times herself daily at sudoku puzzles.
“Some days it takes forever to do those puzzles, and I worry and fret about it,” Hershey said. “When those days come, I need to just relax. I know that I have too much on my mind. I need to spend more time on my Schwinn bicycle.
“There’s pruning going on all the time in the brain,” Hershey said. “We just have to make sure we’re constantly making new connections. When you exercise, you make new connections, new motor memories.”

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