September 2010
Banish belly fat for good
Getting rid of extra fat around the waistline is a concern shared by many – even for those who aren’t overweight. But the solution isn’t as easy as using a contraption that promises rock-hard abs in five minutes a day for only $19.95. You need to make some changes in your lifestyle habits.
Doing abdominal (ab) exercises, or using that $19.95 gizmo won’t get rid of the waistline flab because you can’t spot reduce the fat. Fat comes off (and goes on) in genetically determined areas. However, unlike fat, a muscle can be isolated and strengthened, which is exactly what you are doing when you do crunches or use an exercise devise for the abs. You can develop rock hard abs but just you won’t see them until you whittle away at the fat above them.
The quickest way to get rid of waistline fat is to eat right and do non-stop aerobic activities like stationary cycling, dancing, or brisk walking, etc. Here’s how to banish belly fat:
1. Cut back on processed, refined foods -- especially the refined sugars and carbohydrates. This isn’t real food and our bodies can have a difficult time digesting and processing this human-designed stuff. It’s likely most of the processed foods will be stored as fat, because the body just doesn’t know what to do with it – especially in the large amounts most of us consume (there’s a fast food place on every corner and cookies are always easy to find.) Stick to the stuff nature designed, which our bodies are more familiar with; fresh fruit, fresh vegetables and root vegetables, legumes, whole grains and low fat meat and dairy foods that haven’t been processed. These foods are also generally lower in fat and higher in fiber; useful tools for avoiding fat storage. If you need help with diet, talk to a Registered Dietician.
2. Eat slowly. Chew your food well. Belly fat can often be confused with the gastrointestinal discomfort of bloating, from undigested food. Also, undigested food is more easily stored as fat as opposed to food that’s properly broken down. Slow down and enjoy your meals. Chew each mouthful until it becomes a watery pulp.
3. Include both abdominal exercises and moderate aerobic activities in your exercise program. And try to exercise on a regular basis.
4. If you are new to exercise or really don’t know much about it, consult a fitness professional to help design your exercise program. It’s possible the exercises or activity you’ve chosen may not be effective for your needs and goals.
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for 25 years.
August 2010
Ten tips to beat the blues
Get at least 15 minutes of sunshine daily. Don’t hibernate indoors, especially in the winter months. Natural sunlight lowers the amount of melatonin produced in the brain. Melatonin is a hormone linked with fatigue and depression. Occasionally shed the sunglasses to allow light into the eye, but don’t stare directly into the sun. Light from peripheral vision is adequate.
Be sure to get about 300 grams of carbohydrates (carbs) daily to keep your energy levels up. Carbs are the body’s preferred source of fuel. When you feel energetic, you’re less likely to feel sad and depressed. Eat nutritiously. Focus on foods that aren’t processed and refined – foods that still resemble their original form. The richest sources of carbs are foods that grow from the ground: fruits, vegetables and root vegetables, whole grains, and legumes.
Exercise regularly for at least 30 minutes and at least three times weekly. Do it as often as five to six times weekly for up to 60 minutes if you have the time. Boosting the oxygen throughout your body and brain can elevate and improve mood. Take a brisk walk around the block, cycle indoors or out, or hit the hiking trails.
Limit or avoid alcohol, chocolate and caffeinated beverages, particularly those containing sugar (like teas, coffee, carbonated drinks). These can all affect your energy and mood in various ways, mostly by their effects on blood sugar levels. In addition, alcohol in excess can adversely affect mood (especially during PMS or menopause!) and too much caffeine negatively stimulates the nervous system.
Get plenty of sleep. A well-rested mind and body can greatly improve mood. Nap if you can during the day when you’re really tired – don’t feel guilty doing it.
Learn to relax and take time for yourself regularly. A leisurely soak in a tub, or a walk in nature can be very calming. Perhaps take up meditation, follow a stretching program, or find other techniques to help you control your response to stressful situations.
Think positively. Stop degrading yourself and expecting perfection. Engage in positive self-talk. Be your own best friend.
Listen to your favorite upbeat music. Dance and sing along!
Smile. Raise your chin, straighten your shoulders and flash a wide grin, even when you’re feeling down. Your body responds to postural and muscle cues. Studies show you can actually fool your body into releasing the feel good hormones just by changing your posture and using your muscles to form a smile. From a learned and habitual response, the body will think it’s “happy” and facilitate the chemical and hormonal stimulation that you experience when you truly are happy. This is validated by studies finding happy people can make themselves feel sad by slumping their shoulders, dropping their chins and frowning. This stimulates the chemicals associated with poor mood, released in part from a learned response to posture and muscle stimulation.
Spend time with a good friend – one who is supportive, positive and uplifting. If you don’t have a friend like this, find one!
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for over 25 years. Visit www.artnews-healthnews.com
July 2010
Prevent Jet Lag
Traveling to a different time zone? You’re probably aware “jet lag” can leave you feeling fatigued, which may affect the first few days of your trip. Jet lag creates other uncomfortable symptoms, such as dehydration, indigestion, inability to concentrate, disorientation and irritability.
Making a few lifestyle changes before, during and after your long flight will help reduce and even prevent the frustrating symptoms of jet lag.
1). If possible, get as much rest and relaxation the day before you travel. This means organizing yourself long before your travel date, so that you can be in a calmer state of mind for your trip. Don’t leave everything to the last minute. And one or two (consecutive) nights of adequate sleep can positively affect your brain and body for at least 24 hours. Or perhaps take short naps during the day if you can. The goal here is to be as calm and relaxed as possible before you board that plane. Being irritable and tired because you were overwhelmed with last minute details is going to amplify jet lag symptoms.
2). Dehydration is also a big contributor to the fatigue associated with jet lag. Drink lots of water on your flight. One cup every hour is recommended. Sure, you’ll be visiting the restroom frequently, but it’s good exercise (another point discussed later in this article). Avoid drinking alcohol and caffeine at least 24 hours before, and while on the flight. These beverages are mildly dehydrating and, in some individuals, may negatively affect energy levels and mood.
3). Prepare to be comfortable on the flight. You should try to get some sleep. Wear clothing that isn’t tight and restrictive; shoes too. Check that the airline offers pillows and blankets (some don’t for sanitary reasons). If they don’t, bring an inflatable neck pillow and carry a jacket or sweater to use as a blanket.
4). As soon as you are onboard, reset your watch to the time of your destination. When you land, adapt your habits and schedule immediately to your new surroundings: Eat, sleep, exercise, etc., according to the new time. Before you leave on your trip, check with your doctor about taking any time-sensitive medications.
5). What you eat matters too. A good balance of protein to carbohydrate (carbs) will keep you alert, yet still allow you to relax enough to get some shut-eye on the plane. A meal very high in carbs or simple sugars (fruit, juices, soda pop, breads, crackers, chips, candies, snack bars, cookies and other baked goods) will make you feel drowsy long after you arrive at your destination -- unless you burn off the carbs right away in a sports event! And a meal very rich in protein will keep you too alert to sleep on the flight. Ideally, in your meals and snacks, you should include carbs with a protein-rich food like eggs, cheese, meats, fish, nuts or dairy products. Good choices include a sandwich of chicken, peanut butter, egg or beef – or fruit with a glass of milk. Vegetables are also a good choice as they have a fairly balanced ratio of protein to carbohydrate.
6). Get some exercise on the flight. Get up and move whenever you can (yes, going to the restroom counts too). Stand up and/or pace up and down the aisles, as long as you’re not being a nuisance to anyone else.
7). When you reach your destination, expose yourself to sunlight as soon as possible. It can help your body reset itself to the new time zone.
Have a great trip!
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for over 25 years. Visit www.artnews-healthnews.com
June 2010
Strategies To Avoid Regaining Weight
Congratulations! You’ve lost that excess bodyweight. However, now the real challenge beings – keeping it off!
Medical researchers at Brown Medical School in Providence, Rhode Island, found there are two main factors that helped people avoid regaining lost weight. Over the18-month study, participants showed them the strongest protective factors were maintaining some level of physical activity, and daily weighing.
It’s no surprise that physical activity affects weight loss or gain. If you lose the discipline to exercise, you can most likely expect your good eating habits and your self respect to dwindle too. Try sticking to some sort of regular pattern in your physical activities. If things get busy at work or other commitments get in the way, then reduce your activity level to at least twice weekly until you can get back on track – but don’t stop exercising completely. Or you can stick to how often you exercise, but decrease the length of each exercise session. This way you’ll at least avoid the “Darn, I’ve blown it so I may as well quit” attitude that often sabotages your good intentions.
Daily weighing may also work for you. Some can gauge their weight simply by how their clothing fits. However, there are “left-brain” thinkers who need to see the numbers. Stepping on the scale daily may just be the reminder you need to encourage you to continue exercising and eating right. And often, when some of us do eat improperly, the water gain that may result will be caught quickly on the scale. This may motivate you to take some sort of action early, before the problem gets out of hand.
There’s the added problem of the weight just “sneaking” up on us. Often, due to hectic schedules, we just don’t realize until it’s too late that we’ve somehow packed on five pounds! Daily weighing may be a way to teach us how to be conscious and in touch with our bodies.
Some diet experts warn us to avoid daily weighing. This is because muscle weighs more than fat. It’s true that if you are exercising and eating correctly, you can acquire more muscle and may read heavier – or the same -- on the scale. However, you can’t put on muscle quickly, but you can quickly collect water (which is also heavy) after just one binge on junk food.
Diet experts also warn that daily weighing may be discouraging and contribute to loss of motivation. This may be true for some. However, not all of us are alike in our thinking; for some of us, daily weighing works as an effective way to make us accountable for our actions. Try it and see if it’s what you need to succeed.
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for over 25 years. Visit www.artnews-healthnews.com
May 2010
Create your own wellness group at work
With a little imagination you can have many of the essential tools for fitness, nutrition and stress management right at your desk or as close as the coffee room. There’s strength and support in numbers, if you practice healthy habits with your co-workers -- which promises a higher rate of success.
Here are some ideas:
Invite speakers to give noon-hour talks on health issues, like smoking cessation, osteoporosis, weight loss, etc. Many health and fitness professionals will do this for free, as an opportunity to promote their services. If the speaker charges a fee, perhaps collect a small amount from each of the staff to pay for the presentation.
Appoint one person as the week’s health monitor. They make the rounds a few times daily to tap their co-workers on the shoulder as a reminder to stop, and perhaps take a brief stretching break, or to briskly walk throughout the building for a three-minute metabolism booster. Often, we get so absorbed in work, we overlook the brief rest our eyes and muscles need.
Collect a “lunch kitty”, and take turns stocking healthy foods in the lunch room. Fresh fruit, veggie plates, salads, whole grain sandwiches, boxes of raisins, fresh natural nuts, herbal teas and natural juices are some ideas for healthful snacks at coffee or lunch break.
Form a support group if there is one predominant issue among staff, such as weight loss or smoking cessation. Meet regularly each week at noon to encourage and support each other.
Organize a walking club at lunch hour. Just 30 minutes is sufficient to aid in weight loss and other fitness benefits. Participants can snack on light foods just before, during or after the refreshing noon or mid-day walk. If stress is an issue, perhaps do a 15-minute stretching session, or a meditation or quiet time together. You can use the assistance of a guided meditation CD or DVD.
Organize a bowling league, or an annual curling, ping pong or golf tournament.
For a fun aspect, devise competitions or challenges on wellness issues. Perhaps offer a prize for the person who cuts back the most on their coffee consumption. Or each month, reward the person who loses the most inches around their waist, or improves their flexibility the most in the “touch your toes” test.
In the reverse of a reward, give demerits each time someone loses their temper or uses inappropriate language. Perhaps break into teams so team members can encourage each other to stay calm and polite around customers and co-workers. Each month, the losing teams can treat the winning team (the team with less points!) to a reward dinner.
Need more ideas? Visit www.actnowbc.ca for physical activity and healthy eating guidelines for meetings and conferences.
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for 25 years. Visit www.artnews-healthnews.com
April 2010
Nordic Walking – Fitness secret of the Swedes
BC is the fittest province in Canada, but we can still take a fitness tip from the Swedes. They know the secret to exercising smarter, not harder! How? By walking with poles.
Nordic Walking became popular in Scandinavia about 20 years ago. It’s similar to the whole-body workout of cross-country skiing, but you can Nordic Walk year-round -- no need for snow!
The aerobic benefits of Nordic Walking are as impressive as cross-country skiing, yet it’s as easy, convenient and simple as walking. And it offers more health benefits than jogging or biking. As you push on the poles to propel yourself forward, you exercise all the major muscles of your body -- especially the abdominals. This allows you to burn 20 to 46 per cent more calories than just walking.
Compared to regular fitness walking, Nordic Walking uses more muscles and increases your fat burning and cardio workout without having to walk faster or longer. Just using more muscles creates an increased demand for oxygen. Therefore, with no change in exercise intensity the heart rate increases by 10-15 beats per minute. The repetitive contraction of the upper body muscles against resistance with each stride (900 contractions per mile for the lateral muscles and 1800 abdominal contractions per mile) gradually builds both strength and endurance of all the muscles involved.
There are many other benefits to Nordic Walking. It’s fun, convenient, easy to learn, and can be enjoyed year-round, anywhere! (Sidewalks, hiking trails, beaches, etc). It strengthens all major muscle groups (including your core muscles). It is low impact and suitable for people of all fitness levels and ages. The whole family can participate! It increases cardiovascular workout by 23 per cent and burns up to 46 per cent more calories compared to regular walking. Walking with specialized Nordic Walking poles reduces stress to your hips, knees and ankle joints. The poles provide greater stability and promote better posture. Nordic Walking is clinically proven to aid individuals with arthritis and osteoporosis. The activity enhances energy, mood and relaxation while reducing stress.
Nordic Walking is expected to be the number one growing sport in Canada within the next two years because of its many fitness benefits, easily learned technique and suitability to all ages and fitness levels. Avid runners can Nordic Walk to keep their upper bodies in shape and injured runners can maintain their fitness until they’re recuperated. Nordic Walking is also appealing to the baby boomers and seniors groups.
In White Rock, there’s a great demand for Nordic Walking and many Community Centres throughout the lower mainland have added the activity to their programs.
Regular ski poles can’t be use for Nordic Walking. Using improper equipment (such as walking with metal tipped ski poles on hard terrain) could cause excessive vibration and potentially cause injury.
Specialized walking poles have a rubber “cushion foot tip” to absorb the vibration of walking on hard surfaces. There’s less stress to hips, knees and ankle joints and the secure grip of the rubber tips allow greater stability, balance and posture. Proper poles also have ergonomically designed, easy-grip handles for increased comfort and safety.
Check your local Community Centre for Nordic Walking programs. Or visit www.urbanpoling.com to learn more about Nordic Walking, locate lessons/workshops, find certified instructors, or where to purchase the poles.
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for over 25 years. evelees@telus.net
Positive thinking often misunderstood.
Thinking positively doesn’t mean you deny that crap is still happening in your life. Sadly, much of the criticism about positive thinking is the accusation that “looking though rose coloured glasses” is not realistic and is an unhealthy form of denial.
However, looking at the positive side of things is not denying the negative exists. It’s simply putting a different focus on the issue. Instead of fretting about your car being a rusted, backfiring relic, think about how grateful you are that you even have a car! While you are smiling about that thought, make plans to gradually fix the defects of your vehicle.
Yes, it’s true it’s not healthy to completely ignore the negative. It’s okay to get angry and let the emotion take place, instead of bottling it up inside you. Cry if you have to. Then get over it, and get on with it . . . Quit focussing or worrying on the negative aspects and find something positive about the challenge facing you (by the way, seeing it as a challenge rather than a problem is thinking positively).
Psychologist Daniel G. Amen says positive thinking calms the emotional brain, allowing you to think more clearly and rationally. If you are constantly worrying about every challenge, your highly emotional state won’t allow you to think clearly enough to effectively deal with the issue.
The next time someone says your positive thinking is an unhealthy denial of the negative -- tell them their negative thinking is an unhealthy denial of the positive!
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for over 25 years. Visit www.artnews-healthnews.com
Begin the New Year With Laughter
Need a novel idea for a New Year’s resolution? How about laughing more often? Laughter really is good for your body and mind.
Dr. William Fry, Stanford professor of psychiatry, discovered laughing for ten minutes gives similar benefits as rowing on a rowing machine one hundred times. Laughter also boosts your immune system, activating T lymphocytes and natural killer cells, and it reduces the level of the stress hormone cortisol.
Here are some health and fitness quotes to get you started on a happy and healthy New Year . . .
The amount of sleep required by the average person is about five minutes more. (Wilson Mizener).
I’m not a vegetarian because I love animals; I’m a vegetarian because I hate plants. (A. Whitney Brown).
Insanity is hereditary; you get it from your children. (Sam Levenson).
About fresh air and exercise. Don’t bother with either of them. Get your room full of good air, then shut up the windows and keep it. It will keep for years. Anyway, don’t keep using your lungs all the time. Let them rest. (Stephen Leacock, from “How to live to be 200”).
An apple a day, if aimed straight, keeps the doctor away. (P.G. Wodehouse).
You cannot get blood from a stone, but you can get a government grant to try. (Louis Phillips).
Most accidents occur in the home. Therefore, it might be a very good place to avoid. (Alfred Hitchcock).
The Olympic Committee has announced that drug testing will be the new Olympic demonstrator sport. (Royal Canadian Air Farce).
Health nuts are going to feel stupid someday, lying in hospitals, dying of nothing. (Redd Foxx).
Quit worrying about your health. It’ll go away. (Robert Orben).
No diet will remove all the fat from your body because the brain is entirely fat. Without a brain you might look good, but all you could do is run for public office. (Covert Bailey).
I get my exercise acting as a pallbearer to my friends who exercise. (Chauncey Depew).
Be careful about reading health books. You may die of a misprint. (Mark Twain).
Only Irish coffee provides, in a single glass, all four essential food groups: alcohol, caffeine, sugar and fat. (Alex Levine).
The waist is a terrible thing to mind. (Ziggy - Tom Wilson).
Today my heart beat 103,309 times, my blood travelled 168,000,000 miles, I breathed 23,040 times, I inhaled 438 cubic feet of air, I spoke 4,800 words, moved 750 major muscles, and I exercised 7,000,000 brain cells. I’m tired. (Bob Hope).
I'm not afraid of death; I just don't want to be there when it happens. (Woody Allen).
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for over 25 years. evelees@telus.net
The Healing Powers of Prayer
Seeking to improve your health? Don’t be shocked if you’re told
to start praying. Studies show prayer can improve health, says Reverend Terry
Shea, Minister of The Centre for Spiritual Living (CSL), in White Rock.
Rev. Shea says plenty of hard medical evidence has been gathered following heart
attack recovery and catastrophic illness. “It shows people with positive
attitudes or who surround themselves with positive people – particularly
those who pray and have people praying for them – have higher rates of
recovery and better health than those who don’t. Even if diet and exercise
is maintained,” says Shea. He’s in agreement with many other spiritual
advocates, like Dr. Larry Dossey, author of Prayer Is Good Medicine. Dossey
is a medical doctor who lectures internationally on spirituality and medicine.
CSL, a learning Centre for practical spirituality, holds morning services at
10:30am every Sunday, at the Centennial Park Arena, 14600 North Bluff Road,
in White Rock. The Centre also offers a variety of courses, taught by Rev. Shea.
A popular course Shea taught in the past was about prayer.
Shea helps us understand prayer -- how it works and why it works. And if you’re
not “religious”, prayer is not about religion, says Shea. Prayer
doesn’t have to be the traditional form many of us are familiar with.
Dossey says prayer is similar to meditating and Shea calls it Scientific Prayer.
“Scientific Prayer is a practice that recognizes the nature of universal
mind or consciousness -- or what we call God. It unifies the person praying
with that consciousness, and makes a definite statement into the law of cause
and effect,” says Shea. He adds that Jesus said, “As a man thinketh
in his heart, so is he”.
“The thoughts or feelings we have about our life and the world, determines
how happy and fulfilled we’re going to be,” says Shea. “If
we find ourselves thinking about lack of success or loneliness and ill health,
this is what shows up in our lives.”
Shea says the problem with prayer as we generally understand it, is we want
to believe it works, but we are only hoping God is listening. Hoping we are
worthy of his “ear”. We need to understand and have no doubt that
we become what be believe. This isn’t magic, says Shea. This is really
about applying the universal laws and understanding how the universe works.
Ernest Holmes, a 20th century philosopher and spiritual teacher said, “Prayer
changes nothing in God. Prayers changes everything in the person praying.“
Raised a Catholic, Shea joined a junior seminary at 13 to prepare for priesthood
and entered a Monastery at 20. His life took several turns after that, including
13 years as a schoolteacher and rowing coach. “I soon realized I was called
to discover another way to experience God. I left the Catholic Church, joining
the Celebration of Life Centre in Vancouver and graduated as a minister in 1997.”
The ex-Trappist Monk served as Minister at the Sierra Centre for Positive Living
in Nevada City, California. In 2002, he became Minister of the Centre for Spiritual
Living in White Rock.
Shea has been teaching Scientific Prayer for ten years. “Many people have
come to me for private consultation and prayer to deal with problems ranging
from marital concerns to catastrophic illness. I’ve seen what would be
called in many circles miraculous healing. So I know this method of prayer works.”
Shea tells how prayer helped an elderly woman overcome leukemia, and a man continue
to enjoy an active lifestyle despite having Parkinson’s Disease. Shea
explains these “miracles” by advising to be careful what you tell
you body: Trillions of cells are listening.
You can change your mindset with prayer to positively affect your life. And
Shea teaches us you don’t have to get down on your knees to do it.
To learn more about CSL and Rev. Shea’s classes, visit www.csl-whiterock.com
phone 604-940-4150 or e-mail: revt@csl-whiterock.com
Eve Lees is a health writer for several publications and has been a Fitness,
Nutrition & Wellness Counsellor for over 25 years. evelees@telus.net
Is super slow training for you?
Monday August 31, 2009
Superslow training is one of many methods of resistance training. It involves
doing deliberately slow movements to help build muscle and increase strength.
However, despite being endorsed by some personal trainers, the few studies done
haven’t yet reached a conclusion. Superslow seems to benefit some weight
trainers and for others it appears to be less effective.
Two studies of sedentary men and women, aged 53 - 56 years, found superior strength
gains with slower training as opposed to traditional training speeds. Yet a
study of 14 sedentary women in their mid thirties found greater strength gains
with the traditional methods.
In a traditional weight training exercise, 8-12 repetitions (reps) are performed
for each set with each rep lasting about seven seconds. In superslow training,
4-6 reps are completed per set, with each rep lasting about 14 seconds.
Superslow training can be practiced by both beginners and advanced weight trainers.
The slower speed is safer for injury rehabilitation or for those with osteoporosis
(which is why it was initially developed in 1982). The slow motion produces
less momentum, resulting in a more evenly applied muscle force throughout the
range of motion. In other words, you can’t ‘cheat’!
The disadvantages include boredom from the slow movements and some will find
it tedious and tough. Superslow training won’t be beneficial to those
weight training to enhance their performance in a sport requiring quick motions
and fast reflexes.
The benefits of superslow training needs more research, but it has shown significant
strength increase for some and can still have a place in your training program.
Using a variety of training techniques will best ensure overall muscle stimulation.
Therefore, varying the speed of your motions can be an option, as is changing
the amount of reps and sets, increasing or decreasing the weight, changing exercises,
etc.
You may find the superslow method tedious or you may welcome the change to your
exercise session. Do whatever you need to keep your workout enjoyable and motivating
Eve Lees is a health writer for several publications and has
been a Fitness, Nutrition & Wellness Counsellor for 25 years. Visit
www.artnews-healthnews.com
August 5, 2009
Three weight loss tips you may not know about.
.
1) Avoid too much exercise . . . too much of a good thing can be bad for you
and that includes exercise. A study published in the Journal of the American
Dietetic Association suggests that excessive exercise can cause the same metabolic
slowdown as severe dieting.
During a severe diet, the body defends itself against starvation by slowing
the metabolism to conserve energy (calories). Excessive exercise, because it
burns so many calories, may cause the body to respond in a similar fashion.
So you may want to reconsider those intense two and three hour gym workouts
– or be sure you’re eating enough calories to fuel all that activity!
Be moderate when you exercise, especially if regular activity is new to you.
Beginners can consider starting at twenty minutes, three times a week. Gradually
increase the length of the exercise sessions as your body accustoms to the physical
demands. Consult with a fitness professional to learn more about sensible exercise.
2) Get plenty of sleep . . . Lack of sleep can damage health in many ways, including
a healthy bodyweight. During the deepest stage of sleep, your body gets most
of its daily dose of human growth hormone (HGH). HGH is responsible for the
growth, maintenance and repair of muscle. The body needs sleep to release HGH
to facilitate these processes. With sleep loss, the body lacks the exposure
to HGH to keep muscles healthy. Muscle tissue becomes weak which will affect
muscle development and tone. Muscle is the key to having a faster metabolic
rate: The more muscle you have, the more efficiently you’ll burn body
fat.
3) Think Small . . . Large amounts of food at one time can generate new fat
cells, says Peter D. Vash, M.D., endocrincologist and eating disorders specialist
at the UCLA Medial Center. His research suggests to eat smaller meals, spaced
throughout the day, to reduce the hormonal signal that causes fat cells to divide
and multiply.
Eve Lees is a health writer for several publications and has been a Fitness,
Nutrition & Wellness Counsellor for 25 years.
Wednesday July 1, 2009
Choose good health . . .
We were sitting in a café, a new friend and I, having a late afternoon
visit.
“I’m going to try a new product that’s just come out –
it’s got ginseng and ginkgo biloba in it,” she said to me, as she
added sugar to her coffee.
“Why are you wanting to use it?” I asked.
“I’m so tired all the time. And lately, I haven’t been able
to think clearly. This product is supposed to perk you up and make you more
alert.” My friend sampled her coffee, made a face, and then added more
sugar.
“Often just a few changes to the diet improves energy levels,” I
suggested. Usually, I avoid giving advice when it’s not asked for (it
tends to offend some individuals) but I felt obligated to at least offer this
simple health fact.
“There’s nothing wrong with the way I eat,” She snapped indignantly
as she reached to take a bite of her donut.
“Of course.” I decided not to go there. I knew she wasn’t
very active, so I tried a different approach, “What about exercise? Would
that perk you up?”
My friend rolled her eyes. Obviously I’d been born yesterday. “Oh
for Pete’s sake – you fitness people. Honestly, Eve, I haven’t
the time or the energy to exercise.”
Actually, physical activity doesn’t have to take up much time and it boosts
metabolism making you feel more energetic. However (for now), I felt I’d
better drop the exercise topic too. I tried another tactic, “Sleep is
another factor often overlooked for good health. Most of us aren’t getting
enough.”
My friend nodded in agreement as she took another big bite of her donut, “But
I get enough. Usually six hours.”
“People under a lot of stress may need more. Raising two teenagers and
working in a customer complaints department can’t be easy!” I sympathized
with her, hoping to open her eyes to other possibilities of improving her health.
“The stress I can handle. For me, what it really comes down to is a matter
of time, Eve. There are just not enough hours in the day. Believe me, taking
these ginkgo pills will be a quick and easy way to perk me up.”
Quick and easy? Perhaps. But effective? Not likely. My friend is like so many
of us seeking a quick fix. We fail to recognize that our daily habits may be
robbing us of good health. We overlook our need for good nutrition, relaxation
time and regular moderate activity, and opt for some type of product to correct
our health problem. Without a solid foundation of physical movement and a nutritious
diet, it’s unlikely to see any long-term health benefits from popping
a pill.
My friend thinks it’s a problem of “time”. Not so. It’s
a problem of choices. She chose to have coffee with sugar and a donut, instead
of herbal tea and whole-grain toast. She chose to mindlessly watch television
after supper, instead of taking a ten-minute brisk walk. She chose to nag and
argue with her rebellious teenage sons instead of putting aside her anger and
giving them a big hug. And sadly, she’s choosing to remedy all these problems
by taking a pill. None of these healthier choices takes any more time than the
unhealthy ones.
Good health really is all about making choices. What do you choose?
Eve Lees is a health writer for several publications and has been a Fitness,
Nutrition & Wellness Counsellor for 25 years.
Monday June 1, 2009
Dealing with aggressive dogs
Exercising outdoors is a treat – but not if you happen to run into a growling,
barking dog. However, aggressive dogs aren’t necessarily vicious ones,
assures Nadine Gourkow, Animal Welfare Manager for BC’s SPCA.
Gourkow says there are two types of aggressive dogs: the frightened dog and
the dominant dog. She says most are just frightened and bark as a warning. They’re
nervous by your presence and worried about themselves, their property or their
owner. These dogs are more an annoyance than a threat to your tender flesh.
According to Gourkow, they usually won’t attack unless ‘spooked’
by sudden loud noises (screaming or shouting) or rapid movements like waving
your arms. Children have been bitten because they run or make sudden loud sounds.
The dominant dog is less common in the lower mainland, as they usually roam
in packs, says Gourkow. They aren’t “barkers”, but approach
you growling and snarling with bared teeth. Gourkow suggests not running from
them – which is never a good idea no matter what type of dog you’re
facing. Rapid movements like running attract a dog's attention and may make
the animal more aggressive. Running is only an option if you’re very close
to safety.
Try matching a dominant dog’s behaviour by being dominant yourself, such
as repeatedly saying “no” or “go home” in a calm, assertive
manner. It may make the dog retreat. Make no sudden moves. If you have a fanny
pack or sweatshirt handy, be ready to "feed" it to the dog. When cycling,
get off your bike and put it between you and the animal.
Avoid looking directly into the eyes of an aggressive dog. Staring may be perceived
as a threat or challenge. Whether they’re a frightened or dominant dog,
turn slightly from them, but keep the animal in the corner of your eye.
Fortunately, it’s usually the frightened dog you’ll run into, says
Gourkow. With this type of dog, take a friendly approach, or the “jolly
routine”, as Gurkow calls it. However, remain cautious: Avoid staring,
sudden motions and loud sounds.
“The dog is nervous. It’s not sure what you’re up to so it’s
important to put him at ease,” says Groukow. “Keep a friendly attitude
and a happy voice. Let your voice convey play in some way.”
Carry treats with you, especially if the annoying dog is on your regular running
or walking route. Offer the treat using a friendly, cheerful voice, “Hey
there, want a treat?”
Carrying a treat is a pleasant change from the usual advice of carrying a weapon,
like a water pistol or a sturdy stick. Threatening a dog with these items may
encourage aggressiveness. Same for pepper spray, warns the RCMP.
Pepper spay (illegal for use on humans) should only be used as a last resort
– usually in the case of the dominant dog who’s baring its teeth,
ready to bite. The spray may be effective if you can spray it directly in the
dogs face and eyes, but in most cases, accuracy isn’t possible. The dog
could still bite after being sprayed and it will likely become even more angry,
says the RCMP.
Dog whistles aren’t a reliable deterrent, either, says Gourkow. These
whistles emit high-frequency sound waves, audible only to dogs. But you never
know what the animal’s reaction will be -- it may make the dog go away
or become more aggressive. Like pepper spray, a whistle should be a last resort.
Dog attacks are rare, but they do occur. If you are attacked, play dead, suggests
Gourkow. Struggling will arouse the dog more and make the dog bite harder to
maintain its hold. Lie on your stomach to protect vulnerable areas like your
abdominals, inner thighs and neck. Protect the back of your neck too, if possible.
But attacks don’t have to happen, says Gourkow. “You want to avoid
doing anything that will make the dog more frightened. That’s why it barks
in the first place, because it’s scared.” She adds barking just
means “please go away”.
Being friendly shows the frightened dog you aren’t a threat. Don’t
resort to changing your running or walking route, says Gourkow. Instead, confront
the owner. Ask if you can get to know the dog.
Gourkow suggests, “Say something like ‘I run by here every day,
can I make friends with the animal?’ Approach the dog with “Hey,
pal, want a treat?”
The pet owner can also help the dog become familiar with you as a regular presence
in its territory. If the owner occasionally greets you as you walk by, or points
you out to the dog as being a friend, it puts the dog at ease.
The non-violent approach makes everyone happy -- you, the dog and the dog’s
owner. And it may help the dog be more at ease with other outdoor exercisers.
If the dog remains a serious threat, despite your actions, Gourkow advises reporting
the animal to your City Pound.
Eve Lees is a health writer for several publications and has been a Fitness,
Nutrition & Wellness Counsellor for 25 years.
www.artnews-healthnews.com
Pets can be like family members. However, if these family members need fast
medical attention, you can’t call 911.
An ill or injured animal may need to be stabilized before taken to the veterinarian,
says Heather Ferguson, a Provincial Instructor with St. John Ambulance. Their
Pet First Aid course is designed to teach first aid skills and help overcome
that helpless feeling when dealing with an injured animal. It also teaches pet
owners preventive measures to lower their pet’s risk for illness and injury.
“Think of your pet as being like a three or four year old child,”
suggests Ferguson, “How fast a child can get into trouble, that’s
how fast a pet can get into trouble. It pays to be aware and be prepared.”
Ferguson says the course is suitable for anyone aged 14 or older. “All
kinds of people take it: Dog walkers, dog groomers, pet walkers, SPCA reps,
nurses and even firefighters,” says Ferguson of the popular course which
St. John Ambulance introduced four years ago.
“We focus primarily on domestic animals – mostly cats and dogs,”
says Ferguson, although much of the information can be applied to rabbits, ferrets
or even hamsters. For the St. John Ambulance course, participants are not allowed
to bring their own animals, but Heather often brings her own dog to demonstrate
some of the techniques.
The course covers first aid for bleeding and wounds, shock, bone and joint injuries,
eye and ear injuries, poisoning, injuries from heat and cold, birthing emergencies
and teaches how to restrain and transport an injured animal. Other questions
and concerns can briefly be explained if requested, such as administering medications,
dealing with seizures or diabetes complications.
Participants also get instruction on airway obstruction, artificial respiration
and CPR. “The abdominal thrusts (for airway obstruction) are fairly similar
to the technique on humans,” says Ferguson. Artificial respiration and
CPR techniques are also similar to the human method, although the kiss of life
is given through the nose (not the mouth) of the animal, and CPR compressions
are done while the animal lies on its side.
And if that inevitable earthquake strikes, participants also learn about emergency
preparedness. “Supplies for pets should be included in an emergency kit,
including any medications,” says Ferguson, “And most people aren’t
aware that animals are not allowed in human shelters during an emergency. They
need to arrange for their pet’s care ahead of time.” This can also
be addressed during the course.
Ferguson warns the Pet First Aid Course is not intended to take the place of
a veterinarian. “This course is designed to offer pet lovers the information
and the skills needed to stabilize an injured animal until the vet can take
over. “
St. John Ambulance Pet First Aid is a 6.5-hour one-day course, or it can be
covered in two evening sessions. Participants receive a certificate.
The courses are offered through several School District Continuing Education
programs. For courses offered elsewhere, or to book a course for a private group
(dog clubs, etc.), contact the St. John Ambulance Central Office at 604-321-2651.
Eve Lees is a health writer for several publications and has been a Fitness,
Nutrition & Wellness Counsellor for 25 years.
Ceiling height may influence how you think
Ceiling height could play a major role in thinking more effectively. It can
inspire your creativity (your right-brain thinking), or help you stay focused
doing more left-brain, detailed work.
In a recent study, done by marketing professors, about the influence of ceiling
height (www.csom.umn.edu/assets/71190.pdf), it was found rooms with high ceilings
encouraged greater creativity and feelings of freedom, while rooms with low
ceilings assisted with focus and attention.
Brian Vaszily, a bestselling author, speaker and positive change advocate (www.intenseexperiences.com),
says we should consider how to make ceilings work for us -- to make us more
productive in business or hobbies. Vaszily suggests when you need to come up
with new ideas or to be more creative, the best room would be in one with high
ceilings – or perhaps sit outdoors.
In contrast, if you need to maintain a strict focus, such as doing math homework
or balancing your bank account, try sitting in a room with a standard or lower
ceiling height. Experiment, says Vaszily. You may find you can better focus
on detail work.
Vaszily also suggests kids may improve math and chemistry skills by doing homework
in a room with a lower ceiling. However, creative-oriented subjects like writing
or art can be done in a higher-ceiling area of the home — or perhaps in
a library where the ceilings are generally higher. The study on ceiling height
also found that in children, low ceilings generated quieter, more restricted
play, which is good to keep in mind if you’re too preoccupied with other
things to keep your eye on the kids. High ceilings encouraged more active, aggressive
play in children – not a good time for parents to be otherwise distracted!
Another way to make use of ceiling height, says Vaszily, is to be sure it’s
not being used against you. He warns many retail stores have high ceilings,
especially the larger warehouse-type operations like Costco or supermarkets.
It’s certainly to their marketing advantage, as you’ll be more likely
to feel free and unrestricted with your spending. But that’s not so great
if you’re trying to stick to a budget.
If you’re prone to spending easily, take Vaszily’s last bit of advice:
It may be wise to shop online at home in a low-ceiling room!
Eve Lees is a health writer for several publications and has been a Fitness,
Nutrition & Wellness Counsellor for 25 years.
www.artnews-healthnews.com
Your mattress matters For Good Health
A good mattress can be an important factor in the quality of your sleep and
the health of your spine. We spend about one third of our lives in bed, so paying
attention to what you sleep on shouldn’t be overlooked, says Dr. Michael
Vipond, a White Rock Chiropractor.
People are all sizes, weights and shapes, so buy whatever fits you, he suggests.
Shop for a mattress that will support your body weight evenly and sufficiently,
and keep your spine in correct alignment.
Your past experience will usually tell how firm or soft your mattress should
be. It shouldn't be so soft that your body sags, or so firm that it puts pressure
under the shoulders and hips, causing stiffness in your back and neck. Always
test the mattress in the store, advises Vipond.
“The whole point of lying on the bed is to try and get a sense of how
well it supports you,” suggests Vipond. He adds to make sure there is
a return policy on the mattress – which most stores have – in case
the mattress wasn’t the best choice for you.
Mattresses come in a variety of different materials. Don't be concerned with
the type of mattress material; foam rubber or inner spring, no one is superior
to another. Mattresses last longer with a box spring, but box springs aren’t
necessary for comfort.
A bed for two should be queen or king size. There's not enough room for two
in a double bed. The bed frame should have a solid centre support to help distribute
the weight of the mattress and prevent sagging, especially if it's a king-size
mattress. Newer bed designs allow for a different type of mattress on each side
of the bed -- a good idea if your sleeping partner has different needs or preferences
than you, if they are heavier or lighter than you are, or if they move constantly
during sleep.
A well-made mattress should last ten years. But mattresses do wear out. Vipond
suggests if your sleep is comfortable and you awake feeling refreshed (with
no stiffness or backache) your mattress is probably fine. But if you awake stiff
and sore, you may need a new one.
Vipond says to rotate and/or flip your mattress every three months, to evenly
distribute the wear and make the mattress last longer.
Sleeping on your side or your back are the best positions. Lying prone, the
stomach sags into the mattress creating an increased arch in the back. Vipond
adds the head is turned and held too long in one position, which isn’t
good for neck alignment.
If you have a back problem, talk to your doctor or a chiropractor about the
kind of mattress best for your particular circumstance.
Dr. Michael Vipond, DC, is at 15157 Roper Ave in White Rock; 604-531-3322.
Eve Lees is a health writer for several publications and has been a Fitness,
Nutrition & Wellness Counsellor for 25 years. www.artnews-healthnews.com
Kim Boudreau
Change your mind with hypnosis
Hypnosis. The word may create images of someone in a zombie state, being programmed
and controlled. Not so. Hypnosis is an effective method to improve and enhance
the quality of life, says Kim Boudreau (pictured above), a Clinical Hynotherapist
in Surrey and White Rock.
“Hypnotherapy changed my life at 45-years-of-age,” recalls Boudreau,
who suffered since childhood with a debilitating lack of confidence in herself
and her appearance. She studied hypnotism hoping to help others achieve a positive
change of mind.
Over the past fifty years, hypnotists were mainly entertainers, often seen as
charlatans or witches. Today, hypnosis is a respected technique bringing mind/body
and soul into balance. It’s practiced by doctors, nurses, psychologists
and athletic coaches to reduce fears, pain and stress, overcome undesirable
habits and achieve goals. It also strengthens the immune system, adds Boudreau.
“Every cell in your body has a living memory,” she explains. “Scientists
prove your thoughts can control your body’s systems.”
If you simply “think positively” you are following a form of self-hypnosis.
By constantly thinking good thoughts, you can train your subconscious to help
you achieve any goal – whether it’s giving a great speech, passing
an exam, or excelling in your sport. However, for those who have more deeply
embedded challenges (such as severe lack of confidence or addictions) professional
hynotherapists can tackle the issue more effectively.
Boudreau explains when hypnotized, you are not meditating and you are not asleep.
You are simply relaxed enough to accept suggestions that will help you achieve
your goals. Hypnotherapists have the skills and techniques to help you to achieve
the goals you wish to have, to be at peace and move forward in your life.
Boudreau says a hypnotherapist guides the client to the source of the faulty
belief (program) and engages the client into creating new and positive beliefs.
You can take control of your subconscious mind by using your conscious mind
to see, feel and believe in the emotion of what it is you want. Then allow yourself
to believe you already have this want. By playing this positive thought over
and over consciously in your subconscious mind you will soon become what you
think. In other words, says Boudreau, “Change the thought, change your
life. As a person thinketh so to shall they become.”
Hypnosis is the only way to reprogram the information in your subconscious mind,
says Boudreau. “You may be consciously telling yourself “I’m
pretty”, but your subconscious mind is still telling you what you’ve
believed for years; “I’m ugly”.” She explains attending
a seminar to help empower the mind is very inspiring – for a short term
- but it won’t permanently “remove the block” in your mind
if your subconscious is programmed to believe otherwise.
“Think of your mind as a computer hard drive with many programs and each
program has files,” explains Boudreau, “This old programming was
created a long time ago through family, environment, religion and other life
experiences. Imagine we come into this world with a clean slate and over the
years this slate gets scribbled on. Some of these programs are negative and
outdated, such as fear, anger, frustration, I can’t do it, weight, anxiety,
making wrong choice’s in your life, nobody loves me, I’m not loved
and I’m never good enough, or being unable to get over a relationship.
This is just some of the negative thinking that goes on in our minds.”
Anyone can be hypnotized. Do you remember being so involved in a book or movie
that you weren't aware of your surroundings? This is a form of hypnosis. We
all undergo hypnosis each and every day, all our lives, says Boudreau. Our minds
are constantly programmed by what we think, say, do, see and hear.
It's a misconception that people who are easily hypnotized are weak minded,
while those who are harder to hypnotize are strong minded. Those who easily
respond to hypnosis simply accept being hypnotized (they can also choose not
to be hypnotized, if they wish, assures Boudreau). Those who are more difficult
to hypnotize are not allowing themselves to relax and let go into the journey
of the inner mind or perhaps not trusting the hypnotist or not believing in
the technique.
Hypnosis in a controlled environment is an entirely safe and effective technique,
says Boudreau. She adds clinical hypnotism is often misleadingly confused with
stage hypnotism. Stage hypnotism is not intended as a form of therapy. It is
simply an entertaining way to demonstrate the power of the mind.
Boudreau says there are two “kinds” of people; emotional and physical.
“Physical people aren’t embarrassed by their actions – they
enjoy hamming it up for an audience,” laughs Boudreau.
Stage hypnotists screen audience volunteers to find these enthusiastic “hams”
who are receptive to being hypnotized. However, stage hypnotists don’t
offer the ongoing therapeutic benefits of clinical hypnosis. They do not explore
emotional stability or other health problems, as a clinical hypnotherapist will
do.
When using hypnosis for health improvement, you are in complete control to change
your mind for the better!
For information about hypnosis, contact Kim Boudreau, MH, CHt, at
604-506-4297, e-mail boudreaukim@yahoo.com or visit www.kimshypnotherapy.com
More information is available from the Coastal Academy of Hypnotherapy:
www.coastalacademy.ca
Eve Lees is a health writer for several publications and has been a Fitness,
Nutrition & Wellness Counsellor for 25 years.
Visit Eve's website for more health information (click
here)
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