A Little Movement

Nine months ago, many of us embarked on new health and wellness goals.  How are you doing with yours?  Did you at least make it to March, or did the momentum extinguish about mid-February?  Insert laughter here….No need to beat yourself up, it happens.  It’s not easy staying motivated. The New Year brings excitement and the awareness of something new. Gym memberships increase, exercise equipment is purchased, new routines are developed for the betterment of health and wellness. Then, something goes wrong about between weeks 6-8.  Suddenly, there seems to be less time available to get to the gym; we find excuses to choose foods that don’t work, it’s cold, it’s dark, the long list of excuses grow.  Life moves along until one day, we realize we are off our New Year’s plan. We lost motivation, our mojo. Dang it! Not again!

Is just eating better enough? Well, you decide. Movement like exercise release endorphins that promote health and immune support. Movement is also an important part of finding balance in life.  Over the past few decades, our society has become more sedentary. There are more office jobs with people working at their computers not only at work but also at home. Our children are glued to devices that keep their minds stimulated but not their bodies. I remember thinking about my own job as one that kept me moving, but it wasn’t until I tracked my steps that I realized I didn’t even reach 4,000 steps in a day. Most of us just don’t move enough unless we plan for it. As a result, obesity, high blood pressure, and heart disease has increased, and continues to rise.

Incorporating exercise into a routine can be difficult and frustrating, especially in an already busy schedule. The tendency to listen to those negative thoughts in our head can seem pretty loud. So loud, in fact, that it can paralyze a person in thinking that giving up or not starting is the best solution. At least there won’t be the disappointment of not achieving the goal, right? Utilizing both dietary and exercise commitments is key for optimal health. There’s a saying that says no one will ever out exercise a poor diet.  While that’s true, we also need body movement for other reasons.

Through movement, our lymph and blood system are activated.  The circulatory system is the highway through which our body receives nutrients and is a means of eliminating toxins. When we sit for too long, the blood and lymph become stagnant. That doesn’t paint a pretty picture, now does it? Movement helps our digestive system as well. It’s a subject that doesn’t get talked about as much as it should. A bowel movement comes from movement. Think about it.  Constipation is a dry colon and digestive system. It can also be due to a lack of fibrous foods or heavy meat consumption. Animal protein slows down the digestive system like a parachute, while fibrous foods like vegetables, legumes, fruits are like free falling. Movement works our intestines and moves waste through to the very end. Ultimately, the goal is to consume the food, extract the nutrients, and eliminate waste as soon as possible. As a dental hygienist, we teach people to clean in between their teeth.  Some dental professionals have even compared not cleaning in between the teeth to leaving food in a garage disposal while it rots away. That’s about the same idea that goes on in the colon when food is not eliminated in a timely manner. Yuck!

The type of exercise depends uniquely to the person. Again, wellness and health are not one size fits all. One of the things I do is help people figure out what exercise will best serve their body and mind type. In Ayurveda, exercises are paired with dosha systems. While some people feel better at running or performing vigorous exercises, others enjoy yoga. If a person is constantly going full speed ahead throughout their day, a strenuous exercise will only make the body/mind more revved up, while taking a walk outside in nature would be a better choice as it will allow that person to be more grounded with earth and in a sense, “stop and smell the roses.”

I get it…we are busy people with many commitments. Trying to incorporate exercise into an already packed schedule seems impossible. Sometimes being creative is essential. So here are a few ideas to consider to get movement into your day or week. 

• Park farther away from the door to a store.

• Turn on your favorite jams and dance while cleaning house.

• Stretch and practice balance while brushing your teeth.

• Run up the stairs.

• Take the stairs instead of the elevator.

• Walk with high knees when working around the house.

• Lift canned vegetables while cooking in sets of three each.

• Play an interactive game with your children.

• Instead of watching your children ride their bikes, join them.

• Develop a weekly movement challenge with your family.

• Work outside in the yard.

• Push mow the grass.

We are in month nine of our calendar year. It won’t be long before the weather changes, and it will be more difficult to enjoy outside activities and fresh garden foods. Those cold, dark winter days allow us to sit more and consume more comforting, warming foods. Why not start again with those health goals? Don’t wait until January 1st to live your best life. Start small by just making a few changes then add more goodness incrementally. It’s not too late to start.  Remember a goal without a plan is just a wish. If you need help getting started, let me know. I’d be happy to help!

 Health Bite: Small movements make big impacts

The Other "F" Word

Recently, I visited a museum of art.  It was no ordinary museum; it was the Louvre in Paris, France.  This museum is extraordinary.  Large pieces of art, sculptures, with figurines as far as the eye can see.  Millions of people visit this historic place each year.  It truly is incredible!  What was striking is that the women in each piece of art were.....well, voluptuous!  Actually, they were what we would consider today as fat!  Yet, in the eyes of these artists, they were beautiful! I began to wonder why that might be?  What has changed in the way we view ourselves, especially as women? How did we get so obsessed with thinness?  

It seems in the 1840s it was proposed that women, in particular, abstain from abundant eating for optimal health.  First by suggesting spices in foods and heavy on bread.  Then came the suggestion decades later to consume more meats; thus the diet revolution began.  Fullness, that was once considered beauty, then became disgust and non-fashionable.  Women used to have clothing custom made by a seamstress and no sizes to compare.  Then the department stores come into play where dresses were sold in sizes S, M, L, or 8, 10, 12. That’s when woman began to compare themselves to one another.

Today, there is so much emphasis on being thin.  Thin is in, or is it?  People come in all shapes and sizes.  Some are tall others are short and there is a huge range in between.  Not everyone is designed to be skinny, just like not everyone is designed to be tall.  There is cellular makeup that gives us a pre-disposition.  That being said, I'm not advocating obesity.  Body build and muscular make-up should be considered, however, being larger than you should is not healthy. What I am saying is not every woman should weigh 120 pounds.  Accepting ourselves for who we are is important in a multitude of ways.  First acknowledging one's self-worth, loving ourselves for who we are and where we are in life.  Small changes add up to larger changes and so on.  Health and wellness is about creating a balance, not just what our pant size is.  A size of a person does not necessarily determine a healthy person.  There are many thin people who are sick.

As people, we are too obsessed with weight.  The better scale of measurement is to ask yourself some questions:

• How do I feel?

• How do I sleep?

• Am I where I want to be in life?

• Can I do the activities I want to do?

• How are my relationships?

We look at ourselves with a distorted view.  Others see us differently than we see ourselves, but we continue to hang on to the negative thoughts, and they become our truth. Our brain automatically goes to the negative. An infestation of ANTs (automatic negative thoughts) is destructive to the mind and body. Anytime you realize you have ANTs in your brain, get rid of them…immediately! Over time, you can change your brain creating better place to live in your own body.  Enjoy your life....there is freedom!

Health Bite: Health is not necessarily weighed by scales.

How Will You Move?

Is the obesity epidemic due to diet, exercise or both? No one will deny that the foods we feed our body do become our body. The nutrients and chemical makeup it contains is absorbed into our cells and in a sense become a part of who we are. The saying, “You are what you eat,” is very true.

Is diet the only issue to the obesity problem or is there more? It’s been said that no amount of exercise will beat a poor diet, and I do agree with this statement. However, if we pay attention to 90% of what we eat and don’t move, then be patient because the results you want will be slower to appear. On the other hand, if exercise is incorporated into a health program, goals can be reached much sooner.

The problem is most of us are over committed and exhausted after a day’s work, and the thought of getting up early is unfathomable, so procrastination continues until “one day” comes around. What would it look like if you found yourself working out or even intentionally moving more? Can you imagine the muscle definition or trim physical appearance? How about that your clothes fit great, and you can finally get into those pants you’ve had in your closet for three years? What would it feel like to have a good night’s sleep and feel energized during the day? These things are possible with regular physical activity.

I used to be somewhat opposed to exercise, mostly because I don’t sweat like most people and overheat quickly. It was embarrassing to be all red-faced and ready to pass out during exercise. A few years ago, I started walking and running (if you want to call it that...my children don’t) to get in better shape. I was eating well, but had some areas I really wanted to work on. I started lifting some small hand weights, but I was afraid I would get muscles like a man, and I certainly didn’t want that. I started out slowly and began to see some results, but I became stagnant and, quite frankly, bored. So I joined a gym. By the way, I learned that it takes more than just lifting a few weights to get muscles. I’ll never have muscles like a man no matter how much weight I lift. The results have been better than I ever could imagine. What I was most surprised about is at the age of 50, my body is lean muscle with definition I never had before...EVER! It's never too late. Never too old!

Being around people who are motivated is motivating. The energy from other people can be energizing too! To be successful, I think it’s important to first list what goals you hope to achieve with your health and your body. Do you want to be slimmer? Have muscle definition? Run a 5K or a marathon? Once the goals have been defined, place your goals on a piece of paper and place it somewhere you can see it everyday, and then it’s time to get to work.

• Make a plan first to incorporate someone who shares your same passion or goals. Having an accountability buddy or health coach is an important part of reaching the finish line. It’s really easy to find excuses not to exercise.
• Carve out part of your day to make your goals a priority. Remember this is an investment in YOUR health. It’s your body, and you are the one who takes up the residency. How you feel, though, transmits to others. Just think about that for a moment.
• Get moving, whether it’s taking the dog for that much needed walk or running on the treadmill.
• Join a gym that offers classes or a personal trainer. Some gyms offer a free consult with a personal trainer when you join.
• Make exercise a priority by letting something else go...like that Netflix series. You can do it!

Why not call a friend and play some tennis? Even if you don't play well, it's still moving and you'll benefit from the social interactions. Have a bike? Take a ride on a cool evening and enjoy the sights often missed while driving. Do your children have roller blades? Why not join them? Hiking is a great way to exercise and enjoy the beauty of this earth! Other ideas are playing in the water whether it's swimming or kayaking. The point is...if it's fun, you'll go back for more! I promise you will not be disappointed in how you feel after exercising. Check out a few of the benefits:

• Reduces stress
• Improve self-confidence
• Sleep better
• Help control addictions by releasing dopamine from the brain
• Feel happier

health bite: It’s time to commit to physical exercise.

Take A Deep Breath

Take a deep breath.  No, a really, really deep breath.  This time when you exhale, let it out very, very, very slowly.  Okay, one more time...breathe in slowly, hold, and exhale. Do you feel better?  We, as people, tend to be shallow breathers.  I know, because I’m one of them.  Modern conveniences and technology have made us more sedentary; therefore, breathing deeply really isn’t necessary.  Back in the day, physical labor was normal.  There weren’t the modern conveniences of automatic washing machines, dryers, electric ranges, chainsaws, tractors….you get the picture.  Our society now primarily sits at work these days.  With so much automation, even the more physical laborers have equipment to allow them to work faster.  So what’s the big deal?

Shallow breathing has health consequences.  Our lungs were meant to be used completely.  Shallow breathing only uses a fraction of our lungs; therefore, the lower lobes become compromised.  Our lungs need to be exercised too!  Our bodies also become more fatigued because of the reduction of oxygen to the rest of the body through circulation.  Not taking those deep breathes means we aren’t expelling enough carbon dioxide and toxins build up in each cell.  Oxygen reduction in the body can lead to premature aging and a weaker immune system.  We as people only use about one-tenth of our lung capacity.  It’s enough to get us by, but not enough for a high quality of life or to resist diseases.

On the other hand, deep breathing has many benefits.  If you have ever taken a yoga class, it’s all about the breath.  In warm up, the participant breathes in slowly and exhales, then breathing in again and holding that breathe for a few seconds before the exhale.  This practice allows the oxygen to be used throughout the body and the long exhale releases the carbon dioxide with all those toxins!  The good news here is that you don’t have to join a yoga class to get the benefits of deep breathing! 

First, breathe in slowly through the nose….count to four, the exhale through the mouth.  Do this several times.  Feel the tension release in the body and the brain wake up.  Feeling stressed?  Take several deep breaths and reset your body.  Breathing in through the nose allows the circulatory system to function at its best and nourishing that oxygen rich brain.  Mouth breathing does not allow as much oxygen through the body which can compromise our health.  Heard of sleep apnea?  All mouth breathers!!!

Deep breathing through the nose has been shown to improve digestion, function of the nervous system, improve function of the abdominal organs, improve respiratory function, reduces blood pressure and helps prevent heart disease.  Deep breathing also has been shown assist in weight control as extra oxygen burns excess fat more efficiently.  The best fact is that it reduces stress and promotes relaxation.

No doubt you’ve told someone or been told by someone to “Just take a deep breath; it’s going to be alright.”  Now you know that was good advice.

Health bite:  Take a deep breath….throughout the day.

How You Should Spend The First 5-Minutes Of Your Day

A number of years ago, my family joined a health club. It was there that I was turned on to yoga and it's benefits. As a novice, I was unable to articulate the exact poses, but over time I gained flexibility. My yoga practice has slacked off a bit since dropping the membership, but every now and then, I'll whip out that mat and practice some yoga moves. So what's the benefits?

During the meditation portion, I pray to my Lord and breathe, relax, focus. The stretches are different each day. Some days I can bend easier than another. At the end, though, I feel good. Stretching those muscles will help reduce pain and fatigue during the work day. Balance and flexibilty decrease as we age, which leads to injuries. Just taking a few minutes each day can be so beneficial. Like everyone else, however, I can give myself some great excuses why I can't practice yoga today. I'm tired, cold, too many things to do. Let's face it, though, we really have time for the things we want to do. Recently, I read an article about incorporating yoga into the daily routine. Here are some tips I learned, which will help us all.

 Place your mat beside your bed

Place your mat beside your bed. It will be the first thing you feel when you get up. That way you are reminded of your goal to practice yoga. If space is a challenge, place your mat in the walkway to the coffee pot. Either way, walking across the mat and seeing the mat will remind you of your practice goals.

Break the yoga rules

Yes, you can wear socks on your mat if your feet are cold. Remember you are trying to just get started. After a few poses, though, I'll bet those socks come off.

Wear yoga friendly PJs

If you have to change your clothes, you're not going to practice, especially if you are cold. Try to find some comfortable clothes that will be comfortable for sleeping but not too loose for yoga.

Try Yin Yoga

Yin yoga is a series of stretches that will encouarge flexibility and the feeling of well being. It will help with tension as well the strength. It can also provide relaxation and peace as you begin your day.

Child's pose

If nothing else, just do child's pose. This pose, as simple as it is, stretches hips, quads, and lower back. It's the easiest pose in yoga, yet provides so much.

Even if you only have 5 minutes, stretch your sleepy muscles. Tension, stress, and a variety of activities await you. Take time now to honor your body, mind, and soul.

health-bite: start the morning with yoga

Skeleton Strong

Bone health.  What does that mean exactly and how do I know if my bones are healthy? Bones are living tissues that are constantly changing by building up and breaking down cells.  In our younger years, more bone is built up than broken down, however, as we age, that changes.  After the age of 50, more cells are broken down than are being built up. Which gives rise to osteopenia and osteoporosis.

Osteopenia is the beginning stages of osteoporosis. It simply means the bones have low bone-mineral density. This condition increases the chance of bone fractures, but changes in diet and exercise can help lessen the chances of bone fractures.  Here are some factors that could put you at an increased risk for osteopenia:

• underweight (BMI is under 18.5)
• consuming less than 1,000 mg of calcium daily
• a smoke or a former smoker
• non-active (couch potato)
• history of an eating disorder
• family history of osteoporosis
• drink more than two alcoholic beverages a day
• went through menopause before age 40
• have an autoimmune disease such as RA, lupus, celiac disease IBS, diabetes, hyperthyroidism
• take steroid medications

One way to build bone and keep bones happy is to eat the right stuff.

• Dark green, leafy vegetables not only contain calcium, but heavy doses of Vitamin K.
• Steer clear of too much salt.  Too much salt can make the body lose calcium.
• Steer clear of sodas.  Studies show that ingredients in soda pop bind to the calcium in the bones and is pulled out of the body.
• Drink milk.  Almond and cashew milk have 45% of the calcium recommendations when compared to cow's milk, which only has 25% of the daily allowance.

How about vitamin D. Do you know your vitamin D level?  Today, many of us are low on vitamin D. Without that essential vitamin, the bones will not absorb the calcium effectively.  Talk to your doctor about your vitamin levels if unsure.

One easy way to get your calcium needs is in a smoothie.  By adding almond milk and spinach in a berry smoothie, you will be well on your way to that daily goal!

What is fed the body is vital, however, how we move is just as important.  You wouldn't think pounding bones would make things better, but it does.  Weight-bearing exercises are crucial in bone health.  Stressing the bones and pounding pressure on them cause cells to build new bone, which is exactly what you want.  The more, the better.

• Perform weight bearing exercises for 30 minutes 3-4 times a week (jogging, jumping rope, walking).
• Resistance train 2-3 times a week (dumbbells or own body weight).
• Balance exercises whenever there's a chance (yoga or Pilates).

It's never too late to start a healthy lifestyle. What are you waiting for?

Health-bite: keep your skeleton strong

Walk To Run

As spring approaches, more folks will be seen running, jogging, or walking.  It is a wonderful outlet for many people to reduce stress, exercise the heart, and be invigorated.  For myself, on the other hand, I am not a runner.  I want to be. I dream to be, yet I fall short.  I have signed up for, and participated in, 5K races in an effort to "be a runner."

A friend suggested I download an app, Couch to 5K.  I took her advice, downloaded the app, and started working.  All was going well, but my 5K date arrived before I finished all the prep work.  For a novice, I didn't do too bad.  I just simply didn't prepare.

With great enthusiasm, I started off strong with a light jog.  As people passed me on both sides, I thought, "Well good, now they won't be in my way."  After what seemed like hours, I noticed I had made it to the first kilometer!  Great, I should take a break.  My lungs were rebelling against me for this crazy stunt!  I finished, but let's just say I didn't break any records!  I did learn a lot though....running is hard work!  At least for me.

When I ask runners if they enjoy running, most tell me they really don't enjoy it, but enjoy the RESULTS of running.  A clear mind, weight control, and overall greater sense of awareness among other things, is what seems to drive runners.  I must agree, after I caught my breath, I did feel accomplished.  During the next two days following the race, I was aware of my physical inadequacies....

This spring, I'm signing up for at least one 5K.  It's an event my whole family can participate in.  The cost is low and can help a cause.  This time, I plan to start preparation ahead of time.  Here are a few tips I ran across (pun intended) in case anyone else is interested in running:

Run everyday

Consistency is the key.  By running everyday, the body will improve its ability to burn fat.  It also teachs the mind to work through challenges whether physical or mental.

Compete only with yourself

There will always be someone who is faster, so relax.  Focus on making personal improvements.

Hang around with serious runners

Spend time with seasoned runners.  It will be easier to pick up tidbits such as pace, routes, and what to wear.

Build some muscle

Strength training reduces the impact on joints which will allow for longer running distances.

Find a reason

Sign up to run for a cause.  It will help with motivation in reaching goals while raising awareness for organizations that make a difference.

As spring approaches, there will be more races to choose from.  There is a website available to find races anywhere in the country.  Go to Running In The USA to find races at all levels.

Health-bite: prepare for the race

Working In The Work Out

Finding it difficult to work in a work out? Schedules are tight and family demands don't always allow for getting a decent work out in.  Not to worry, there's hope.  During the day, take time to stretch.  Stand up, take a deep breath and reach for the ceiling.  Clasp fingers together and gently bend backward, exhale and release the tension that's been building for the last few hours.  Unclasp the fingers bringing shoulder blades together gradually bringing elbows down to the side.  Ahhhh, that feels good.  Here's another stretch...while in the seated position, lift arms overhead and bend touching elbows.  Gently rock side to side releasing tension.  It's amazing how a few little stretches throughout the day will benefit the body.  Tension adds muscle tightness, which leads to aches and pains.  Drink plenty of water throughout the day to keep muscles refreshed and toxins moving through the body.

A number of sites provide easy to do exercises with videos. Listed here are two ways to work in that work out throughout the day.  The 28-day squat challenge and  5 bodyweight moves don't require anything but a few moments of time and a willingness to live better and stronger. There is no special workout equipment or expensive club memberships to purchase.  It truly is amazing how strong the body can be and how amazing it can look and feel with some effort.  Be patient....it takes time.

Health-bite: work in a few daily moves

Getting Enough Iron

Did you know you have to eat a cup of beets everyday to keep up your iron level? No?  Just kidding. I like beets, but they are definitely not on my daily food planner.  Are you getting enough iron?  I'm not talking about the stuff in the blood that makes you feel tired when there's not enough. Although, you need that too!  I'm talking about weight lifting. For years, I spent my time focusing on cardio. My husband, Joe, was a workout monster and kept telling me to lift weights. I looked at his big muscles and thought, I don't want to look like that!  I politely declined each time he asked me to work out with him and did my own thing.

Now granted, I'm one of "those" people that could eat just about anything and not get in too much trouble.....sorry, I can't help genetics!  But now that I'm older, I have to watch what I'm doing.  I gained about 20 pounds at one point. I was having muscle aches after working all day, and knew I had to do something or I would not be able to keep working as much as I was.

It so happened after looking for options via the internet, I came across a website that turned things around for me.  Bodybuilding.com has many exercise routines and schedules to help you reach your goals.  For about 20 minutes, four days a week, I pump some iron (it makes my husband smile...especially knowing he was right.)  Guess what?  I don't look like my husband...not even close.  Starting off slow and with 3 pound dumbbells, I was gradually able to move up in weights.

While cardio is important in heart-health, weight lifting is important in bone health. Since getting more iron in my diet, I have lost my 15 pound goal, plus an extra 5 I didn't count on. The best thing about "pumping iron" is muscles burn more calories, so I can use up more calories sitting here writing this post. I feel stronger, because I am.  I like the results I'm seeing which gives me the desire to continue.

Always check with your physician prior to starting any exercise routines to make sure it's right for you.  It's important to keep moving for your whole health, even if it's walking up the stairs instead of taking the elevator.

Health-bite:  pump some iron 

What A Strange Thing

Let's face it. Exercise is one of those things most of us hate. It's a strange thing. When someone says to me "exercise," I want to run into the next room so I can avoid the topic altogether. Even though we know we should do it, somehow there always seems to be more important things that need to get done, and before you know it it's time for bed! Oh well, I'll start tomorrow, right? Where do I start?  What type of exercise is best suited for me? Do I really need to exercise?  Isn't dieting enough?  These are questions I asked myself.

Daily activity matters. Moving is good. One day I wore a pedometer to work. I was so sure I was active. I wore it with pride, making sure it was secure and placed in the right location so every step would be accurately recorded!  After all, I needed to count every step. Boy was I surprised!  I barley got 2,000 steps. Shocking!  I thought, I've got to do something, but where was I going to add one more thing into an already packed day?

Being in the middle-aged category, I had already began to notice my metabolism slowing down.  Weight was creeping up slowly, and I knew it wasn't going to go away. I work full time, have three young adult daughters, two of which are still at home.  Even though they do somewhat have their own lives, they are home in the evenings...usually hungry. Our family chooses to have supper together each night as a means of connecting with one other, so that means someone has to prepare the meal.  That role falls to me.  One of my many weaknesses is the inability to delegate.  I enjoy cooking and preparing nutritious and flavorful food for my family.  I'm not really creative, but I am known to "doctor" a recipe or two. Anyway, after a full day of working in a busy dental office, I'm wiped out.  But no chance to relax yet...off to my second job!  Once I'm home, I clock in to begin supper, cleaning up messes that were made from the morning rush, taking care of the beasts (my two dogs and a handful of chickens.)  Whew!  Just when was I going to exercise?  I'm too tired!

What really snap me into making a change was an event.  In 2011, my husband and children's father was diagnosed with pancreatic cancer.  This was devastating!  At 52, he was healthy, hard-working man.  A manly man, if you will. It was that moment my role changed forever.

Choices took on a new dimension.  I vowed more than ever to lead by example by exercising and becoming aware of what I put into my body.

With trial and error, I lost my goal of 10 pounds, plus 5 more that came off without trying. I truly believe the combination of food choices and exercise is what jump started my metabolism for me.  I hope you will be inspired to take charge of your life in all ways.  Humans are complex organisms.  What works for one may not work for another.  The key is not to give up on yourself.  You are worth the effort to be healthier!

Health-bite:  be active TODAY