How More Sleep Equals Less Sweets

 

 

 

Do you have the resolve in the day to stick to a healthy diet and by nightfall all those great intentions go by the wayside?  It's time to end the evening snack.  This old habit will throw a huge monkey wrench into any health plan.  Learn how a good nights sleep can help stop emotional eating.

 

When people low on sleep find their energy dropping, many turn to food for a pickup. The short-term rise in blood sugar gives a more energetic feeling, but often the extra calories are unneeded and stored as body fat.

  

A lack of sleep changes hormone levels and thus influences weight gain. For instance, higher levels of insulin - a condition known as insulin resistance, or "pre-diabetes" - have been linked to a shortage of sleep. Since excess insulin promotes fat storage, extra insulin can make weight loss more difficult.

Furthermore, the most appealing foods when we feel low on energy are often sweets or refined carbohydrates with low nutrient density, like cookies. Since sleep deprivation promotes insulin resistance, over consuming these types of carbohydrates worsens the problem.

  

Chronic sleep loss may not only hasten the onset but could also increase the severity of age-related ailments such as diabetes, hypertension, obesity and memory loss.

  

In conclusion, research shows that lack of adequate sleep increases appetite, decreases activity, increases insulin resistance, and increases the release of stress hormones. This combination of factors promotes fat storage and makes it difficult to lose weight.

  

One sure fire way to get and stay asleep is regular stress releasing exercise that helps you decrease anxious thoughts so you can get a healthy nights sleep.

  

It's likely you know a friend or loved one who could use this information. Be sure to share to show you care by passing on this newsletter. 

  

Source: Basics and Beyond

Change is a Punch in the Nose of Fear

Change is the essence of life. Be willing to surrender what you are for what you

could become.

 

 

 

We all have areas of our lives that could use some improvement but we often put it off, make excuses, or can't make the time to address them. In the process of living our lives to build a career, raise a family, compete to acquire it all, we overlook the vital need to relax, eat sensibly and understand our limitations. Don't wait until your first heart attack, DUI accident, or other shocking event to realize your lifestyle may be destroying you from the inside.

  

This week we explore some tidbits of wisdom that will take us on the right path while we ponder that fork in the road in front of us. 

 

Your Own Psychology 

Make your changes before this guy shows up

 

This one of the most formidable barriers. We place limits on our ability to become healthy. Rather than trust that change can happen, we talk down or highlight the impossible aspect of the changes we want to make. Believing that we can't lose weight because both our parents and grandparents were overweight is a false comfort and a method to avoid accepting a challenge. As long as you don't even try, you won't fail. 

  

Society

  

Changes in society is another barrier. Smoking used to be fashionable, now its a primary health hazard. Butter and cream sauces are considered gourmet but now are known to be fattening and increase cholesterol in blood. Don't allow society to sway you with its criticisms, traditions and paradoxes.

 

Fear

  

This is a tough one because it comes from within and without.

  

 What will changing be like?

 Will I be different?

 Will my spouse, family, and friends still love me?

  

Many fears are deeply rooted in childhood, an event when discipline, accidents, or unhappiness set limits on imagination and exploration. These events place limits on our life potential and individual performance without even realizing it.

 

Rationalizations

  

Denial...hides the reality of your situation

  

Blame...can't or won't accept responsibility

  

Procrastination...today is the tomorrow you said you'd start. Get going.

  

Fear of loss...why fear sleeping better, fitting new clothes, more energy, saving money, fewer pills and doctor visits, improved health and self-esteem?

  

Fear of Failure 

  

Set realistic goals...lose 1 lbs. this week and do it. Next week, 2 lbs. and do it. Then each week after go for 3lbs. and do it.

If you begin a health plan by promising yourself that "I'll look like an Olympic athlete in one month", you already know how that's going to turn out. Persistent baby steps become leaps and bounds.

 

Tidbits of Wisdom

  

Time...#1 reason to not do something? Wrong. The average person watches 3.5 hrs. of TV a night. That's 105 hrs. in a month. So all those people would rather watch somebody else live their dreams rather than pursuing their own? Turn it off!

  

Knowledge...use all the extra time you just discovered to research and educate yourself on what it will take to find out how to remedy all those fears, denials, and pressures in your life. No internet? Spend 3.5 hrs. a day in a library & see what happens. Ask. If you can't get an answer, ask elsewhere, again and again. 

  

Energy...you will quickly realize that a healthy diet, regular exercise, lots of water (no sugary drinks) and even just a once a day vitamin will give you the energy you've always wanted.

  

Support System...get your family, friends and co-workers involved. In most cases, you will have overwhelming support and even be considered a role model for those around you that have always wondered what it would be like to become what you are doing.

  

 Has anything stopped you from achieving your goals and you still overcame and plowed through?  Let me know in the comment box.  Please no spam.

 

 

  

Water Exercise for Arthritis

Get Set, Get Wet, Get Fit!

Beginning a fitness routine by using water exercise is a good way to start because water is buoyant and provides a supportive environment for the joints to work out.

Would You Benefit from Water Exercise?
Although water aerobics is certainly beneficial for mature people, water exercises benefit a sizeable population. The following list gives an idea of who benefits from water exercises:

• People wanting to maintain low-impact cardiovascular fitness
• People with joint issues such as arthritis
• People with back pain
• Overweight people


• People wanting to maintain fitness following injury and during recuperation

Water exercise basics
The basics of water exercise for fitness includes a number of fitness routines done in water that is shoulder deep. The types of exercises done include calisthenics, aerobics and other movements than can only be performed while partially submerged in the water. The following are some of the tools used to bring variety to water exercises:

• Kick-boards – build leg strength while swimming
• Water noodles – for strengthening
• Fins and water shoes – to increase leg strength

Benefits of water exercise
Water exercise for fitness provides both an effective resistance workout and a cardiovascular burn. Resistance workouts are a good way to build stability and strength in the muscles and helps with balance, maintaining mobility and increasing range of motion. These abilities many seniors lose if they do not perform some form of regular fitness routine.

Water exercise helps prevent falls
When adults experience a combination of osteoporosis (thinning bones) and a diminished balanced ability, they fall very easily and this often leads to serious injuries. Water exercise offers a supportive environment to develop strength and balance to decrease both fall and injury risk.

Water exercise, joint protection and arthritis
Water exercise is especially beneficial to people suffering with arthritis. Traditional exercise, such as aerobics and running, places severe pressure on the joints, the back, and the knees every time the feet meet with the ground. In water exercise, the joints are protected in two different ways.

The water’s buoyancy supports the weight of the body and eliminates extra weight on the joints. Also, the resistance of the water slows the movement of the joints and stops repetitive stress injuries and hyper-extension of the limbs. The supportive buoyancy of the water allows adults who would normally experience pain from arthritis to decrease pain and swelling. 


Star of Functional Fitness airing to over 45 million on PBS TV and licensed occupational therapy practitioner, Suzanne Andrews guides you in the only doctor recommended Arthritis Water Therapy kit that comes with a water resistant booklet to instruct you poolside. Arthritis Water Therapy offers you the only medically designed therapeutic exercise kit to help relieve pain in your neck, shoulders, back, hips, knees and hands. Learn more now at
http://healthwiseexercise.com/shop.aspx?p=5263&k=Arthritis-Water-Therapy-SALE!

 

How Breathing Exercises and Meditation Help You Lose Weight

Breathing exercises may be the answer to your weight loss dilemma if you eat as a reaction to stress related incidents.   Suzanne Andrews, featured in the best selling book, Is She Naturally Thin or Disciplined by Sally Shields, reveals just how breathing exercises and meditation helped her lose over 60 lbs and how you can lose the weight and keep it off.  

Sally Shields, in her book, Is She Naturally Thin or  Disciplined?

offers a motivational book sharing how 101 women share how they stay slim and trim, despite busy work schedules and time consuming family demands.  She didn't forget the baby boomers either.  Let's face it - what do you think when you see a 20 something slim beauty.  Well I don't know what you think, but I think, "of course, she's slim - she's only 20!"  Sally Shields interviewed women all the way up to age 60 plus and each reveals insider secrets of the sexy and slim!

Why Breathing Exercises Help COPD

If you or a loved one have asthma, Bronchitis, Emphysema, or get short of breath from everyday activities, breathing exercises will help you function with your day to day living.  That’s something we Occupational Therapy Practitioners specialize in – increasing peoples ability to perform Activities of Daily Living.    COPD is a severe lung disease associated with airflow obstruction.  Asthma, also a disease that affects your airways affects all ages. There are currently 20 million Americans with Asthma.   COPD, a more serious and generally fatal disease can be slowed down with proper treatment and reduce the severity of your symptoms and can increase your lifespan. 

   

COPD stands for Chronic Obstructive Pulmonary Disease and it affects your lungs and airways.  Chronic means you will have this condition the rest of your life.  So what can you do to manage it?

 

My patients who have COPD often mistakenly believe that they can’t exercise.  Exercise is essential because the less active you are, the weaker your muscles get.  Weak muscles need MORE oxygen and this causes a chain reaction of being short of breath.  By practicing a COPD  program, following a good nutrition plan and doctors plan of care, some patients who were on continuous Oxygen Therapy were able to come off the oxygen and just use it as needed with their Doctors approval.  I measured their oxygen intake with an oxpulsimetor before and after the breathing exercises and their oxygen gradually increased to a normal level.

Did you know your diaphragm is a muscle?  This muscle,  crucial for breathing, can be made stronger and help you get more air into your lungs to increase your lung capacity. When you strengthen your breathing muscles with exercises and breathing exercises, you can have some control over COPD instead of it taking charge of you. 

Fast Food Lovers Diet

If you've seen the movie Supersize Me, where Morgan Spurlock follows a 30 day diet of eating only McDonald's food, you watched as he gained 24 and 1/2 pounds, a dangerous cholesterol level of 230 and fat accumulation in his liver.  It was fascinating to watch, but only offered a one sided view.  Obviously, if you just eat junk food every day, no matter what fast food establishment you choose, your body will react. He also didn't exercise  the entire time which contributed to his weight gain.  That being said, no amount of exercise in the world can protect your body from a constant diet of saturated fats.  To remain functionally fit we need to practice good diet and  get out there and move.  So what do you do when you find yourself at McDonalds?  Here's a healthy choice menu to make it easier for you to decide.  I wonder what would have happened if Spurlock ate the healthy options and exercised 6 days a week.  Now that would be interesting to see.

McDonalds Fast Food Healthy Choices Menu

 

Premium Grilled   8 oz

Chicken Classic   (226 g) 420 calories

Sandwich              10 Grams of Fat

Snack  Wrap ®      4.3 oz  (With no dressing)

 (Grilled)               270 Calories

                              10 grams of Fat

Premium                  12.3 oz

Southwest Salad      320 Calories

with Grilled             9 Grams of Fat

Chicken

Premium Caesar      11 oz

Salad with Grilled   220 Calories

Chicken                   6 Grams of Fat

Snack Size Fruit   1 Package

& Walnut Salad    210 Calories

                               8 grams of fat

Newman's Own®  1.5 oz

Low Fat Balsamic  40 Calories

Vinaigrette              3 grams of Fat

Brain Power Exercise You Can Do Now

Want to lose 3 pounds right now?  Stop using your brain power.   Your mind weighs approximately 3 pounds and if you don’t use it, you lose it. Well maybe not the weight, but its amazing ability to help you move, to think and remember. Most of us have it backwards.  We age and therefore stop moving. It’s more like, stop exercising and you age.  If you could hear your body-mind talk, the conversation would go something like this, “Get a move on and stimulate my brain power cells to grow, connect and keep me young.”

Contrary to age old beliefs, aging does not have to come with loss of memory, mental decline and decreased brain power.  Scientists now believe that decreased mental capacity comes from diminished stimulation to the brain. 

A healthy neuron is linked to literally tens of thousands of other neurons, creating a  hundred trillion connections – each with the ability to perform 200 calculations per second! But neurons don’t only connect with other neurons, they connect with muscles at a little meeting place called the neuromuscular junction and this is vital to your ability to move.  The great news is you can stimulate fresh neurons in old age because brains have what is called ‘plasticity,’ the ability to change, to grow and to adapt to the challenges you feed it.  Mental decline due to age usually is often a result of physical inactivity and a lack of mental stimulation.

The word exercise means to ward off.  How appropriate:  because when you exercise, your blood circulation increases: sending more oxygen and brain feeding blood sugar (glucose) to your brain. This results in a domino effect of increasing blood vessels in your brain. Your choice of exercise doesn’t have to be strenuous.  Although one that is specifically designed for the brain will give you better results.  Studies have shown that people who are reasonably active have a significant advantage regarding memory over people who are sedentary.  Occupational therapists (therapists who specialize in improving people’s function) have also studied specific exercises to find that certain type of exercises increased both brain functioning and decreased brain attack by 57%. 

Specific exercises have even shown to be successful as a preventative measure to Alzheimer’s. Even more interesting is that couch potatoes are twice as likely to develop dementia.  In order to reap the benefits of increased brain power, mental alertness, and neuron growth, you need to unlock the door to exercise - period.  Open your mind and give yourself the opportunity.  You are what you believe to yourself to be.  No matter what your age or your fitness level.   Whether you are 40 or 70:   prevention is the doorway to a healthy mind. I just gave you the key.  Take Charge and be Healthwise, Exercise.