Number One Stress Secret You Need to Know Now

You have stress. You’ve always had stress. You can’t remember a time without stress. You work for a company called Stress. You have a kid named Stress, the dog is Stress and you even married a guy named Stress. You find yourself asking, who am I and how did I get here?

Amazing stress secret revealed…..The World is a Busy Place. You feed the kids, walk the dog, Stress, around the block, go to work, cram in a 15 minute lunch, fight traffic going home, take Stress to soccer practice, get groceries at Stress Mart, car repairs, music lessons and then you go to sleep with Stress snuggled next to you.  Stress wants to have sex and instead of feeling all warm and fuzzy, you’re thinking, “I hope he’s kidding”. Whew, all this full and active life stuff is getting to be a little much.

There never seems to be enough time. That is, time for yourself. But now is the time to make some time because before you know it you’re out of time and after that, times up!

With stress reaching epidemic proportions, emotional eating has become the fastest way to release stress and that usually means fats and sugars.  With the added stressors of overwhelming work schedules and the struggling demands of daily life, Americans are carrying heavier burdens and equally excessive weight.  But you need not carry the weight of the world on your back, hips, thighs or belly – with these simple stress releasing techniques, you can release stress, boost your energy and lose weight at the same time.

Breathing for Stress Release and Weight Loss:

When you are stressed, your body releases powerful hormones including the major stress hormone cortisol.  Cortisol can cause you to crave sweets and other carbohydrate rich foods.  Since stress can raise your blood sugar as much as a candy bar, your body will greatly benefit from quick and simple, breathing techniques that have been used for years to arrest stress which helps you avoid the urge to succumb to comfort foods.  If you drive a car you have time to do this.  Take a deep breath and inhale through your nose for two seconds and exhale for four seconds out your mouth. Repeat this process 6 times before going into work and see if you don’t feel better. Bet you do! Repeat this anytime you’re alone throughout the day and again on the way home.

Stretching

 As we age, our muscles shorten and become tighter and the range of motion in our joints  decreases.  This can put a damper on busy lifestyles and even hinder day-to-day, normal activities. Chores that used to be simple, such as bringing in groceries from the car or reaching for a jar off of the top shelf, now become difficult. A regular stretching program can help lengthen your muscles, increase your flexibility and make daily living activities easier.

Everyone can learn to stretch, regardless of age, size or flexibility. Stretching needs to be a part of your daily routine, whether you exercise or not. There are plenty simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout!

It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

• Reduced tension in muscles


• Increased range of motion in the joints


• Better muscular coordination


• Better blood circulation


• More energy as a result of the increased circulation

Yoga:

Thomas Jefferson University in Philadelphia demonstrated how just one session of yoga can lower blood levels of the stress hormone – cortisol.  “Participants cortisol levels were measured before and after they practiced yoga, then again before and after they sat quietly while reading or writing.  After the yoga sessions, cortisol levels dropped.  There was no drop after the resting sessions.”  Less cortisol means less cravings for sweets.

The thing that most people don’t realize about yoga is that when you go into a simple yoga pose and hold it, you’re using almost every muscle in your body. That few moments of tension on the muscles is using energy, thereby burning fat. You wind up using your own body weight instead of hand weights and for the most part accomplishing the same thing, losing weight and gaining strength and stamina. Ever seen a pudgy yoga teacher? Me neither.

All these things lead to a stronger heart, stronger muscles, better blood circulation, more stamina and better sleep. Not to mention a better outlook when Stress rolls over and says, “oh honey?”

 

Secrets to Affordable Aging Revealed

With sky-rising healthcare costs, the cost of aging is steadily climbing .  It seems the more we make, the cost of everything continues to increase.   As a result, medical bills have the power to eliminate most of the money we put away for other things, like vacations or gifts for the grandkids. So, what do you do?

According to the Employee Benefit Research Institute a man who retires at 65 can expect to live until 83. He will need to have around $65k to $109k in those years to cover insurance premiums and out of pocket expenses. That works out to $270 to $450 a month.

For women, the EBRI says retiring at 65 and living until 85 will mean she’ll need $88k to $146k for insurance premiums and out of pocket expenses which works out to $366 to $608 a month.  Both men and women will need these amounts on hand to provide a 50% chance of having enough to cover these expenses. If you’re getting $1000 a month from Social Security these costs will eat up about 25% to 60% of those payments alone.

If you have managed to secure a considerable nest egg, good for you. If you haven’t, it might be time get some part time work. Besides, retirement is boring. You know, all that rest and relaxation gets old pretty quick.

Here’s a novel idea that can save you money on healthcare costs.   Stay out of the health care merry-go-round as best you can.  And just how do you do that? Start an exercise program geared towards your needs, abilities or limitations. That means if you’re in a wheelchair seek seated exercise programs. If your knees are gone, ride a bike or do some gentle exercise programs.  If you have asthma, don’t take up hiking in the mountains.  Start slow and take walks around the neighborhood. It’s important to find something you enjoy because you’re more likely to do it. The more you do it the healthier you get. If you have arthritis, do an exercise program especially for arthritis and limber up your joints and muscles.

You needn’t strive to be an athlete.  If you are just getting started, exercise will make you healthier.  You’ll have stronger muscles to lift things, denser bones to absorb shock from falls and a stronger heart to pump more blood and oxygen to all the organs in your body which makes them all work better. Pills, sometimes necessary, are not always an easy fix and can cause many undesirable side effects and mask the symptoms.   Exercise can eliminate the cause. There are countless examples of people who were taking a dozen pills a day that went down to 2, 3 or none a day because of regular exercise.

The healthier you are, the less likely it is you will have to employ the skills and costs of doctors, nurses, therapists and pharmacists for whatever ails you. They worked long and hard to acquire those skills and they can’t afford to work cheap.  Plan for your health now instead of being a patient for your health care plan.

COPD DVD Selected # 1 Top Pick

Functional Fitness with Suzanne Andrews DVD for COPD/Asthma has been selected as the number one choice from About.com, a New York Times Company.

Voted Best COPD DVD

 

Deborah Leader, RN, COPD guide states,  “A COPD Forum favorite, Functional Fitness for COPD and Asthma is an original exercise video created by occupational therapist Suzanne Andrews that focuses on improving your breathing, relieving your stress and increasing your quality of life as you learn to live with COPD.”

Suzanne Andrews, host of Functional Fitness on PBS TV, has medically documented the results of specific fitness and breathing exercises that focus on improving functional lung capacity. Using a pulseoximeter, a device that measures oxygen saturation and heart rate, Andrews has medically documented how specific breathing and pulmonary fitness techniques in a COPD patient can increase oxygen and decrease shortness of breath. Through specific pulmonary rehabilitation techniques, she has successfully increased peoples oxygen to that of a healthy person, enabling the person to live a functional life with more energy.

Functional Fitness COPD DVD has also had successful reviews by

1.    Vlady Rozenbaum, PhD, COPD-ALERT.com. “This DVD helps persons with COPD - an incurable and progressively debilitating disease, which is the 4th major cause of death and 2nd of disability in the U.S. - to manage their lives more effectively by better breathing techniques and simple exercises."

2.   A medical review board including Mache Seibel, MD, professor of Massachusetts Medical School and  founder of HealthRock states, “Functional Fitness is a cost effective program people can do right at home and I highly recommend it.”  

3.   Dr. Larry Grouse, president of US Health Network, Inc and stated after reviewing, “International COPD coalition finds this a “sound and useful DVD that we recommend.”

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Functional Fitness Fat Burning

Hips and thighs and arms, oh my! It may not be as easy to stay slim these days as it used to be, but that doesn't mean it's impossible. PBS's Suzanne Andrews takes you though two 25- minute, fat blasting workouts specifically designed to help the 40--plus set slenderize tough-to-tone areas. You can choose to sit or stand, depending on your fitness and comfort level. The DVD includes a 30-minute segment in which a doctor and a registered dietician answer frequently asked questions about weight loss. Also plus size friendly.

($17.99, http://www.healthwiseexercise.com/shop/cart.php?target=product&product_id=16172&category_id=103

JuggleFit Juggle Your Way to Fitness

(Beginner Level)

Bored by traditional exercise? You might be surprised to learn that juggling is an aerobic workout. Juggling challenges the body and mind, lubricates the joints in the arms and shoulders, boosts brain power, and helps with coordination and balance. This DVD, led by instructor Heather Wolf, includes nylon scarves, a balance and coordination workout with three levels of difficulty, a beach warm-up and cool-down, and practice tips to help you master the circus art. ($19.99, http://www.jugglefit.com)

T'ai Chi Chih Joy Thru Movement

Simpler than tai chi but with the same benefits, T'ai Chi Chih was created in the 1970's and consists of 19  movements and one pose. A University of Wisconsin-Lacrosse study found that older adults who practice T'ai Chi Chih for five weeks experience less stress and a greater sense of well being. "With the accumulation of chi through T'ai Chi Chih, permanent changes in the metabolism and the thinking process take place", says creator Justin F. Stone, now in his 90's. The DVD includes 45 minutes of instruction on the principles of the movements, followed by a 45-minute practice.  ($32.95, http://www.gkpub.com)

Homebody

This routine is low-impact hybrid of dance, Pilates and yoga that gets you moving while strengthening your core, improving your posture and stretching your limbs. The music will propel you through the workout, which makes use of common household items like a can of beans, ketchup bottle, throw pillows and a chair. Led by fitness instructor Jillian Hessel, the DVD includes a dance warm up, a chair workout, a mat sequence, a rise to standing end segment and a bonus tutorial to help insure correct posture.

 ($12.95, http:// www.jillianhessel.com) 

Walking for Fitness Kit with Kathy Smith DVD

 

It may not be the first thing that comes to mind when you think of exercise, but walking can help you burn calories, increse energy, manage stress, reduce the risk of heart attack and other diseases, lower body fat, and revitalize muscles. Fitness expert Kathy Smith takes walkers to the next level with this kit, which includes two 1.5 pound hand weights, a pedometer and the indoor walking DVD. The program is the equivalent of a two mile walk and is designed for all ages and abilities.  ($19.99, http://www.rejuvenationrehab.com) 

 

 

 

How To Get Your Diabetes Under Control Now

Do you ever feel like your life could be the subject of a country western song? The rents overdue, you hate your job, the truck broke down and now my doctor says I've got diabetes. Yee-Haw! No wonder the bars are full every night.

Just to clarify, your body communicates with itself using chemical messengers called hormones. Several organs in the brain and body produce hormones that flow to other organs through the blood where these messages are received and the corresponding organ responds by producing another hormone that fixes a problem detected by sensors in your nervous system that alerted the brain in the first place.

Insulin is a hormone. It chemically dissolves sugar molecules in the blood so that they can be converted into the energy that powers the heart, organs and muscles.

There are two types of diabetes. Type one is usually hereditary. The autoimmune system in your body goes haywire and attacks the cells in your pancreas that produce a hormone called insulin. Without the sugars being broken down you won't have much energy.

Type two diabetes is caused by the pancreas not producing enough insulin hormone even though the brain keeps signaling it to. If you have a faulty pancreas you are at a higher risk of type two diabetes and need to take steps so as not to aggravate the situation by not eating right and living a sedentary lifestyle.

Your normal fasting blood sugar level ranges from 60-95 mg/dl. (milligrams per deciliter) Levels higher than 126 mg/dl can bring about the usual symptoms of thirst, hunger, and frequent urination. Feeling weak or fatigued can also coincide with open sores and dry itchy skin. Nice.

5 Complications of Diabetes:

1. Diabetes is the leading cause of blindness for adult's age 20 - 74 years old.

2. Causes heart and blood vessel disease: people with diabetes have heart death rates 2 - 4 times higher than people without diabetes.

3. Nerve damage: Symptoms include erectile dysfunction, slowed digestion, and decreased sensation or pain in the feet.

4. Increases Gum Disease: People who don't control their diabetes are 3 times more likely to have gum disease.

5. Limb amputation: 60 % of people with amputations are performed on diabetics.

So don't be one of the 800,000 new cases diagnosed in the US each year. That's nearly 2200 people every day. The more you exercise the less dependent your muscles are on insulin so even if your pancreas isn't producing much, that's ok, it doesn't need to. Exercising keeps it all in balance. Exercise is a must. I've never had a patient tell me they enjoy their blindness or amputation.

So keep your mind on the bright side of things and don't become the subject of a sad country and western tune. You can live a full and active life after all. Yee haw!

New Diabetes Workout!

Yoga Improves New Year's Resolution Success

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Yoga Chi for Energy, which is an ancient system consisting of both physical exercises,  postures and meditation can be a real motivator. In fact, it can help you keep your New Year’s Resolutions this year. Yoga Improves Weight Loss On of the most common New Year’s Resolutions is the resolution to lose weight. This is often a difficult resolution for people to keep, but yoga chi for energy practice can help. Yoga, poses (called asanas) and meditation reduce stress that may lead to overeating or other bad habits. The relaxed, focused state that comes from this ancient discipline tends to fall right in line with better choices such as eating healthier foods and exercising more.   In addition to this are the practical fat burning and muscle building qualities of yoga practice. Yoga asanas can be quite muscularly demanding and are thus similar to many fat burning regimens that give muscles relatively short periods of intensive work. This is well known to be one of the fastest ways to burn fat.   Even gentle Yoga Chi for Energy postures also stimulate and massage organs in the body and in so doing improve things like digestive function, kidney and liver health, and circulation, all of which help to purify the system and burn unwanted fact. Meditation and Motivation Meditation is well known to create a sense of relaxation as well as focus. As such, it can help greatly with motivation and will power. In the meditative state, things tend to become clearer and less jumbled and confused. The meditator can see more clearly what the issues with motivation are and act on them more consciously. All of this can be a great advantage when trying to keep a New Year’s Resolution, or any other resolution or goal for that matter. Whether it is a weight loss resolution, a resolution to find an exciting new career, or to find romance, meditation focuses an individual’s attention and creates the relaxed confidence that is beneficial for pursuing goals. Statistical Support These are not merely glittering generalities. There is direct statistical evidence to support the role of yoga in increasing focus and motivation. A study conducted by the American College of Sports Medicine (ACSM) set out to show that yoga is more than just exercise. Traci A. Statler and Ami Wheeler, both PhDs tested the motivation, concentration, and anxiety levels of students Cal State San Bernadino during the course of 10 week Hatha Yoga class. They gave the students standard assessments 2 weeks into the course and again at 9 weeks. They discovered marked increases in motivation and concentration on the part of students, and a clear decrease in students’ anxiety. New Year’s Resolution Success New Year’s Resolution Success can thus be a natural, even spontaneous, result of practicing yoga. The ability for an individual to manifest what he or she wants is a natural part of yoga. The practice exercises and tones the physical body while at the same time creating a sense of purified and relaxed focus that tends to make sticking to resolutions much easier. So it is in the interests of almost anyone trying to keep a new year’s resolution to at least consider taking up yoga.

 

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Kick and Scream Your Way to a Younger Body

So you're older now and here's what you can expect.

It's harder to work off that spare tire.   You're hair thins and then falls out, muscles weaken from disuse, vision becomes blurred, hearing is diminished, balance is off center, bones thin, joints become arthritic and your skin gets wrinkles. Whew! I think I'll just go back to bed.

Now not so fast. All is not lost, at least not yet. There is nothing we can do about getting older, but there is plenty you can do about aging. Getting older doesn't mean we can't age without kicking and screaming the whole way.

Here's what I propose you get yourself used to. Exercise, some kind of exercise, every day. Now if you're thinking, "But I've never exercised a day in my life, why start now?"  Go look in the mirror. Compare that image to the old photo of you at the beach 20 years ago. Yeah, I know. This only happens to other people. Sorry, it's happened to you.  But exercise is not just about looks, it's about staying healthy and functionally fit.  

Exercise and proper care of your skin can significantly reduce and slow down the aging process inside and out. Let's take a look under the microscope & see what's going on inside you and every human being that's getting older.

You've got chromosomes with genes in them. On the ends of these gene strands are what's called telomeres (DNA). These little telomeres act just like those plastic wraps, or caps, around the ends of your shoelaces. As we age the telomeres deteriorate and the shoelaces (chromosomes) begins to fray and come apart as they continually replicate themselves.

During cell division, enzymes that duplicate the chromosome and its DNA cannot continue their duplication all the way to the end of the chromosome. If cells divided without telomeres, they would lose the ends of their chromosomes, and the necessary information they contain. The telomeres are disposable buffers blocking the ends of the chromosomes and are consumed during cell division and replenished by an enzyme called telomerase. When this happens some of the DNA is lost and genes deteriorate which promotes the symptoms of aging.

There is no known way to reverse this process but there are many ways to fight it. Five small meals a day instead of three big ones. If you're not a construction worker, don't eat like one. Keep it light and low cal. Perform weight bearing exercises, start light and work your way up to heavier loads. No matter what your age is your muscles will respond to lifting weights, period. Exercising helps to maintain hormonal balance. All the hormones flowing through your blood increase and help your organs operate to their best ability. It's like putting high test gas in your bloodstream; you'll run like a top.

Thirty minutes a day of exercise is enough to get your hormones pumping. It's also very important to stretch after exercise of any type. Keeping the range of motion in your arms and legs are what help you keep doing the things you love most. Applying skin care products to your face and body will keep your skin smooth and clear. This is good advice for men too.

All this sounds like a bunch of extra work but the payoff at the end of the day is you'll sleep like a baby. Say goodbye to insomnia and any other sleep disorders you may have. Want to know why? Because you're going to be pooped! But you'll wake up with more energy, a younger body and a sharper mind. That's something that no pill on earth can offer.

Copyright © 2011 Functional Fitness starring Suzanne Andrews