Reassessing and Refocusing

Hello everyone! It has been awhile since I have posted to our blog! I hope you have all been healthy!
I have been reassessing my personal fitness and nutrition program, and refocusing my efforts. I always say to be successful you need to rest goals as you come 2/3 of the way to reaching them so you are always moving in a forward motion! However, dont forget to celebrate the successes along the way! Each step we make toward those goals is a huge accomplishment and must not be downplayed :)
I have rediscovered running! Something I havent done on a consistent basis in almost 15 years! I am running 5 miles a day 3-4x a week and finding so much peace and gratitude in my heart. Paul and I are still teaching Power Yoga on Saturdays at Monon Community Center and will continue to do so until we make the move to California. In addition, I have been continuing my education and counseling those interested in making healthy lifestyle changes in their nutrition and exercise programs. I am coaching those who are endorphin junkies like myself ;), to those struggling in the same rut and who may need some ideas to help them move forward, and even those who are at the starting line and need a road map of the journey ahead! Im here to help you define your goals and take those steps toward a more healthy lifestyle! A favorite quote by Steve Harvey "Inch by inch, its a cinch!"  Please feel free to contact me if you would like some guidance!
Until we meet again....oxox

Reduce the Stress in Your Life

How Sitting Too Long Affects the Body

Natural ways to keep your body cool during summer days

Retrieved from http://ethnichealthcourt.com/2013/04/04/natural-ways-to-keep-your-body-cool-during-summer-days/
  

By ethnichealth on April 4, 2013  

How to cool yourself without air conditioning 

Contents: Steps to keep your body cool, Best available foods which make u comfortable in summer season.

Best Tips

If you are feeling hot in a summer day and does not have an air conditioner for instance, that’s doesn’t matter. Now you can keep yourself cool in a hot day even without an air conditioner by following just this simple process.

Steps

1. Wet your wrists and other pulse points with cold water. Use a piece of ice wrapped in a face cloth, to continue after the coolness wears off. Constantly cooling off the wrists will also cool off the body. Never use just Ice make sure it is wrapped in a towel or something similar. Studies show that this will reduce your core body temperature by as much as 3 °F (1.5 ºC). The relief is almost immediate, and will last for up to one hour.
2. Use perspiration to cool the body down. Water vapor produced by sweating (avoid sweating too much) actually takes heat away from your body if it is exposed to air and allowed to evaporate. The best thing to do is to put your sweaty self in the path of a cool breeze or fan.
3.  Dress simply- Lightweight, loose-fitting clothing will help to keep you cooler, even better if it is light in color as this will reflect the heat and sunlight better. Shorts and short sleeved shirts are good choices, although a lightweight long sleeved shirt and pants are preferable if you’re hiking or working outdoors for any length of time, as this provides more protection against the UV rays. Cotton clothing tends to keep you cool; be careful of synthetics as they can increase heat, although some synthetic clothes are specifically made to reduce heat (check the labels).
Consider wearing less makeup. Too much makeup can impede sweating and make you feel hotter, especially around your facial area. A little matte powder for oil control may be suitable. For makeup and cosmetics that you do wear, consider storing them in the refrigerator. They’ll be refreshingly cool when applied to your face, body and feet straight from the fridge.
Wear less accessories during hotter weather. Metallic accessories can heat up considerably and less is always best when it comes to keeping cool.
If you’re worried about body odor, you might want to skip camisoles and tank tops, as these can make body odor more noticeable.
If you have long hair, wear it up and off your face and body. If you have short hair, consider keeping it very short to minimize the insulating effects of hair.

4. Glass Of Water. Drink water, even if you are not thirsty! You must replace fluids lost in perspiration to prevent dehydration. Oral re-hydration may be accomplished by drinking an electrolyte-balanced beverage. The electrolytes help to make sure you don’t lose vital minerals through sweating. Adding ice will also help cool you off. Avoid lemonade, iced tea, and other sugary drinks (see the Tips below). Ice does not actually help you cool off if it is in water you will drink. Cool water does, but the colder the water the more energy your body spends making it body temperature so that it can use it.
5. Wide-Brimmed Hat. Avoid direct sunlight. Stay in a shaded area if possible. Exposure to direct sunlight increases the heat index, so that your body may experience temperatures even higher than the air temperature! If you must go outdoors, go in the morning or evening. Wear clothes that cover up your body. A wide-brimmed hat is good. Light-weight, loose-fitting cotton clothing should be worn. It is better to wear a shirt with long sleeves and a collar to prevent any exposure. Some people (for example, Bedouins – In arid, low humidity climates) believe it is even best to wear 2 or more layers of clothes.
6. Go downstairs. Warm air is less dense than cool air so it tends up layered on top of the downward moving cooler air. If you’re in a house, for example, get lower than the roof. Make your way to the basement or lower level. It will be cooler there. Position a fan in an upstairs window to draw off heat collected in upper rooms–set it up so that it sucks air from indoors and pushes it outdoors.
7. Ceiling Fan. Keep the air flowing. Turn on the ceiling fan or box fan in the room. Do not make a fan out of paper and use it to wave air past your face and neck. Contrary to popular belief, the activity created by waving actually burns calories and raises your core temperature.
8. Prepare your home against the heat. In the evening, open windows and use fans to create a cross-breeze, circulating cooler evening/night air through the rooms. As soon as the sun hits the building the next morning, close all windows, blinds, and curtains, and keep doors and windows closed throughout the day until it is cooler outside than it is inside. Then you can open everything up again and cool off to be prepared for the next day. Leaving kitchen cabinets open all night helps too; if you leave them closed, they store the heat and your house won’t cool off as much.
9. Turn off the stove or other sources of heat. Incandescent light bulbs also create heat. Turn off your lamps, as well as your computer.

10. Cooling Off In The Water. Get wet! Take a cool shower or bath. Wet your hair. Fill a basin with water and sit with your feet in it. Go swimming in a pool. Use a wet cloth to keep your skin cool. Put a wet bandanna around your neck. Fill a spray bottle or squirt gun with water and spritz yourself. Run cool or cold tap water on the inside of your wrists. The water will cool down the blood flowing through your veins and arteries.

10 Ways To Feel Great!

Emotional Health = Physical Health: 10 Ways To Feel Great!

By Lauren Borden

http://www.mindbodygreen.com/0-7461/emotional-health-physical-health-10-ways-to-feel-great.html

"The root cause of 85% of illness is related to emotional or psychological issues."

-- Dr. Norman Shealy, MD

The intimate connection between body, mind, and spirit has been known and honored in Eastern medicine for millennia. But only relatively recently have we begun to see that emotional health is directly connected to physical heath. 

Now we know: Neglect your emotional and spiritual health, and sooner or later it will take a toll on your physical body. Thousands of Western studies have now finally proven this mind-body connection.

Yet many people have not yet made this connection or been exposed to the power of this information. However, as the information discovered by quantum physics continues to become more widespread, more and more people are starting to understand that at our root level we are energy beings. Thus, energy has a big impact on how we feel, heal, and thrive in our environments. 

We're finally beginning to see the human being as not just a body that is machine-like and gets “fixed” when it breaks, but a complex energy field that is constantly interacting with its environment on a multi-dimensional level. Thus every single disease comes only after enough emotional, mental and spiritual imbalance has occurred within and was not addressed.

Here are a few tips for maintaining emotional balance:

1. Maintain good physical health. 

This point is so basic it's often overlooked. Our physical health affects our emotional health much more than we realize. Make sure to eat well, exercise and get plenty of sleep. 

As Virgil said: "The greatest wealth is health."

2. Learn to release anger and let go of grudges. 

Vent if you have to then shake it off. Walk it off. Harboring anger or ill feelings builds emotional toxicity, which ultimately affects your overall health. 

"For every minute you are angry, you lose sixty seconds of happiness." -- Anonymous 

3. Be aware. 

Look for the hidden message or lesson in negative or difficult situations. Learn from them. Experiencing adversity is meant to alert you to something or teach you a new skill.  

As legendary NFL quarterback Brett Favre said, "Life deals you a lot of lessons, some people learn from them, some people don't."

4. Keep your brain active. 

Don't let complacency or boredom set in. In order to feel alive and vibrant, we need to keep our minds active by learning new things and challenging ourselves. 

"If I had to live my life again, I would have made a rule to read some poetry and listen to some music at least once a week; for perhaps the parts of my brain now atrophied could thus have been kept active through use." -- Charles Darwin

5. Stimulate your senses.

As well as keeping your mind active, enjoy beautiful art, listen to music that lifts your spirits or try a new gourmet dish. Our senses need to be reawakened every now and then too. 

"Man has no Body distinct from his Soul; for that called Body is a portion of Soul discerned by the five Senses, the chief inlets of Soul in this age." -- William Blake

6. Have fun and don't take yourself too seriously. 

Balance in life is important for maintaining emotional health. Too much emphasis on work causes stress as well as wear and tear on the body and mind. Take time off; go to the beach, the park or a movie to take your mind off your current quandaries. Chances are when you come back you will see things from a fresher, more productive perspective. 

"I hope life isn't a big joke, because I don't get it." -- Jack Handey

7. Maintain supportive relationships. 

Maintain good relationships with friends and family for much needed feedback, a shoulder to lean on or a different perspective. Often we get so caught up in our own problems and misery we can't see the forest for the trees. Having an objective pair of eyes and ears can give you a whole new way of thinking.

"Someone to tell it to is one of the fundamental needs of human beings." -- Miles Franklin

8. Share. 

Donate your old clothes, furniture or items you don't use anymore to your local Goodwill, Salvation Army, or charity of your choice.

It will make you feel good, first by helping someone out and secondly by cleaning out your closets and basements of 'stuff' you haven't put to use in a long time. 

"For it is in the giving that we receive." -- St. Francis of Assisi

9. Relax. 

Take some yoga classes, learn to meditate or incorporate a relaxation technique into your routine. Besides having fun and not taking yourself too seriously, it's a good idea to integrate tools for relaxation into your routine for those times when life gets somewhat overwhelming. Having many methods to fall back on ensures emotional well being.   

"If a man insisted always on being serious, and never allowed himself a bit of fun or relaxation, he would go mad or become unstable without knowing it." -- Herodotus

10. Learn to have gratitude for exactly where you are. 

How many times have we heard that life is too short? We get so caught up in the whirlwind that we forget to live in the present moment and realize how lucky we really are. And in those times we're not caught up in the whirlwind, we're worrying about the future. It's time to slow down and enjoy the now! 

Coconut Oil

13 Evidence-Based Medicinal Properties of Coconut Oil

Retrieved from: http://www.greenmedinfo.com/blog/13-evidence-based-medicinal-properties-coconut-oil

Posted on: 

Monday, September 3rd 2012 at 5:00 am

Written By: 

Sayer Ji, Founder

While coconut oil has dragged itself out of the muck of vast misrepresentation over the past few years, it still rarely gets the appreciation it truly deserves.  Not just a "good" saturated fat, coconut oil is an exceptional healing agent as well, with loads of useful health applications.

Some examples of "good" saturated fat include

• Fat-burning: Ironic, isn't it? A saturated fat which can accelerate the loss of midsection fat (the most dangerous kind). Well, there are now two solid, human studies showing just two tablespoons a day (30 ml), in both men and women, is capable of reducing belly fatwithin 1-3 months.
• Brain-Boosting: A now famous study, published in 2006 in the journal Neurobiology of Aging, showed that the administration of medium chain triglycerides (most plentifully found in coconut oil) in 20 subjects with Alzheimer's disease or mild cognitive impairment, resulted in significant increases in ketone bodies (within only 90 minutes after treatment) associated with measurable cognitive improvement in those with less severe cognitive dysfunction.[i]
• Clearing Head Lice: When combined with anise spray, coconut oil was found to be superior to the insecticide permethrin (.43%).[ii]
• Healing Wounds: Coconut has been used for wound healing since time immemorial.  Three of the identified mechanisms behind these healing effects are its ability to accelerate re-epithelialization, improve antioxidant enzyme activity, and stimulate higher collagen cross-linking within the tissue being repaired.[iii]  Coconut oil has even been shown to work synergistically with traditional treatments, such as silver sulphadizine, to speed burn wound recovery.[iv]
• NSAID Alternative: Coconut oil has been demonstrated to have anti-inflammatory, analgesic and fever-reducing properties.[v]
• Anti-Ulcer Activity: Interestingly, coconut milk (which includes coconut oil components), has been shown to be as effective as the conventional drug sucralfate as an NSAID-associated anti-ulcer agent.[vi]
• Anti-Fungal: In 2004, 52 isolates of Candida species were exposed to coconut oil. The most notorious form, Candida albicans, was found to have the highest susceptibility. Researchers remarked: "Coconut oil should be used in the treatment of fungal infections in view of emerging drug-resistant Candida species."[vii]
• Testosterone-Booster: Coconut oil was found to reduce oxidative stress in the testes of rats, resulting in significantly higher levels of testosterone.[viii]
• Reducing Swollen Prostate: Coconut oil has been found to reduce testosterone-induced benign prostate growth in rats.[ix]
• Improving Blood Lipids: Coconut oil consistently improves the LDL:HDL ratio in the blood of those who consume it.  Given this effect, coconut oil can nolonger be dismissed for being 'that saturated fat which clogs the arteries.'
• Fat-Soluble Nutrient Absorption: Coconut oil was recently found to be superior to safflower oil in enhancing tomato carotenoid absorption.[x]
• Bone Health: Coconut oil has been shown to reduce oxidative stress within the bone, which may prevent structural damage in osteoporotic bone.[xi] [Note: Osteoporosis is a Myth, as presently defined by the T-Score]

• Sunscreen: Coconut oil has been shown to block out UV rays by 30%. Keep in mind that this is good, insofar as UVA rays are damaging to the skin, whereas UVB rays are highly beneficial (when exposure is moderate).[i]  Make sure to check this list of other sun-blocking oils.

Of course, when speaking about coconut oil, we are only looking at one part of the amazing coconut palm.  Each component, including coconut hull fiber, coconut protein andcoconut water has experimentally confirmed therapeutic applications.

Fiber Choices For Active People

Retrieved from: http://www.ideafit.com/fitness-library/fiber-choices-for-active-people

You can barely pick up a health magazine without reading an article about how wonderful fiber is. Yet many people struggle to consume the recommended amount of fiber.

Learn why eating fiber is so beneficial, how athletes should add fiber if they need more and what foods are rich sources of fiber. Pamela Nisevich Bede, MS, RD, CSSD, LD, creative mind behind Nutrition for the Long Run, a wellness and nutrition communications consulting firm, and co-owner of Swim, Bike, Run, Eat! LLC, an online sports nutrition consulting firm, provides insights below.

Benefits of Fiber

Besides keeping you “regular,” why should you make sure you’re eating enough fiber?

• Fiber has a protective effect against cardiovascular disease in the overall population (IOM 2002; ADA 2008).
• Dietary and supplemental fiber (intakes of 20–27 grams per day [g/dy] from whole foods or up to 20 g/dy from supplements) may help with weight control (ADA 2008).
• There’s a clear association between a fiber-rich diet and a lower body mass index (BMI) (IFIC 2008).
• Many observational studies have found an association between high-fiber food consumption and reduced risk of type 2 diabetes (IFIC 2008; ADA 2008).
• Fiber-rich foods tend to be concentrated sources of cancer-fighting antioxidants, vitamins and minerals.

How Much Fiber?

The Institute of Medicine (IOM) recommends 14 g of fiber per 1,000 kilocalories (kcal) as an Adequate Intake (AI) for adults. This amount was derived from data on the relationship between fiber consumption and coronary heart disease risk. The U.S. Department of Agriculture recommends 25 g/day for women and 38 g/day for men (USDA 2010). See sources of fiber in chart.

Fiber for Athletes

If you’re an athlete or active person, there’s no need to eat excessive amounts of fiber. Instead, aim to consume the recommended AI for the general population (ADA, DC & ACSM 2009).

If you need to increase fiber intake to meet the AI, do so on a rest day or after workouts. You should also increase fiber gradually, and make sure you drink a lot of fluids. Pay careful attention to overall fluid intake in order to prevent dehydration and/or constipation. Supplemental fiber should be avoided during activity and is notrecommended during strenuous activity.

For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.

SIDEBAR: High-Quality, High-Fiber Choices

Adding fiber to the diet can be as easy as choosing nutrient-rich foods—such as legumes, whole grains and fresh and frozen fruits and vegetables—while avoiding nutrient-poor choices, such as soft drinks and processed foods. Try these high-fiber options

References

ADA (American Dietetic Association). 2008. Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association, 108, 1716–31.

ADA, DC & ACSM (American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine). 2009. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109 509–527.

IFIC (International Food Information Council). 2008. Fiber Fact Sheet.www.foodinsight.org/Content/6/FINAL%20IFICFndtnFiberFactSheet%2011%2021%2008.pdf; retrieved Nov. 10, 2010.

IOM (Institute of Medicine). 2002. Food and Nutrition Board. Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Washington, DC: National Academies Press.

Palmer S. 2008. The top fiber-rich foods list. Today’s Dietitian, 10 (7), 28.

USDA. 2010. USDA Nutrient Analysis Library. National nutrient database for standard reference, release 23: Fiber.www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR23/nutrlist/sr23a291.pdf; retrieved Nov. 10, 2010.

IDEA Fitness Journal, Volume 8, Number 9

September 2011

© 2011 by IDEA Health & Fitness Inc. All rights reserved. 

Glass half full or half empty? It doesn't matter!

A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d be asked the “half empty or half full” question. Instead, with a smile on her face, she inquired:

“How heavy is this glass of water?”

Answers called out ranged from 8 oz. to 20 oz.

She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.” She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything.”

It’s important to remember to let go of your stresses. As early in the evening as you can, put all your burdens down. Don’t carry them through the evening and into the night. Remember to put the glass down!

Mental Health and Exercise

Retrieved from http://www.ideafit.com/fitness-library/mental-health-and-exercise

Fitness Handout:

Want to alleviate stress or cope with depression? Exercise may help. Increasingly, there is evidence from researchers that certain levels of physical activity can positively affect mental health. Len Kravitz, PhD, researcher and program coordinator of exercise science at the University of New Mexico, Albuquerque, takes a look at what research has discovered about the connection between exercise and mental health.

Stress

A growing body of research over the last 10 years shows that physical activity and exercise also improve psychological well-being (Dubbert 2002). Published data show that people with higher levels of fitness are capable of managing stress more effectively than those who are less fit (Hassmen, Koivula & Uutela 2000). It appears that cardiovascular exercise is the method that most benefits stress reduction. The research indicates that moderate-intensity aerobic exercise, performed three times a week (sessions lasting over 20 minutes) for up to 12 weeks, has the most influence on stress management.

Depression

The antidepressant action is one of the most commonly accepted psychological benefits of exercise. Patients diagnosed with depression have credited exercise as being an important element in comprehensive treatment programs for depression (Dunn et al. 2002). Cardiovascular and resistance exercise seem to be equally effective in producing antidepressive effects (Brosse et al. 2002). It also appears that both a one-time exercise session and chronic exercise training programs have a positive effect on people with clinical depression (Dunn et al. 2002). Research does imply, though, that the greatest antidepressive effects occur after 17 weeks of exercise, although you can observe improvements after 4 weeks (Scully et al. 1998). The effects of exercise on depression seem the same for men and women.

Anxiety

The results of over 30 published papers show a link between acute and chronic exercise and the reduction of anxiety (Scully et al. 1998). There appears to be much debate about whether low-intensity, moderate-intensity or high-intensity aerobic exercise is most beneficial. (If you’re not sure at what intensity you should exercise, consult with a personal trainer.) It appears that even short bursts of 5 minutes of cardiovascular exercise stimulate anti-anxiety effects. The research also indicates that people who train for periods of 10–15 weeks receive the greatest beneficial effects.
This handout is a service of IDEA, the leading international membership association in the health and fitness industry, www.ideafit.com.

For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.

SIDEBAR: Get in a Better Mood

It appears that cardiovascular and resistance exercise can positively affect various mood states, including tension, fatigue, anger and vigor (a psychological variable defining vitality or energy) in normal and clinical populations (Lane & Lovejoy 2001; Fox 1999). Plus, it has been shown that even a single session of 25–60 minutes of aerobic exercise (at low, moderate or high intensities) increases positive mood feelings while also decreasing negative mood feelings. Researchers need to further research resistance training to learn more about the connection between it and mood state.

References
Brosse, A.L., et al. 2002. Exercise and the treatment of clinical depression in adults: Recent findings and future directions. Sports Medicine, 32 (12), 741–60.

Dubbert, P.M. 2002. Physical activity and exercise: Recent advances and current challenges. Journal of Consulting Clinical Psychology, 70 (3), 526–36.

Dunn, A.L., et al. 2002. The DOSE study: A clinical trial to examine efficacy and dose response of exercise as treatment for depression. Controlled Clinical Trials, 23 (5), 584–603.

Fox, K.R. 1999. The influence of physical activity on mental well-being. Public Health Nutrition, 2 (3a), 411–18.

Hassmen, P., Koivula, N., & Uutela, A. 2000. Physical exercise and psychological well-being: A population study in Finland. Preventative Medicine, 30 (1), 17–25.

Lane, A.M., & Lovejoy, D.J. 2001. The effects of exercise on mood changes: The moderating effect of depressed mood. Journal of Sports Medicine and Physical Fitness, 41 (4), 539–45.

Scully, D., et al. 1998. Physical exercise and psychological well-being: A critical review. British Journal of Sports Medicine, 32, 111–20.

IDEA Fitness Journal, Volume 8, Number 10

October 2011

© 2011 by IDEA Health & Fitness Inc. All rights reserved.