Exercise Your Right: 10 Ways To Get Moving

Exercise is what your body instinctively wants to do especially under
stress: fight or flight, and it works. It burns off some of the
stress chemicals which tension produces. Therefore, a tired muscle is
a relaxed muscle. Regular exercise builds stamina that can help
anyone battle stress. But even something as casual as a walk around
the block can help you burn off some of the tension that you carrying
around.

1. Aerobics : The word aerobic literally means "with oxygen" or "in
the presence of oxygen." Aerobic exercise is any activity that uses
large muscle groups, can be maintained continuously for a long period
of time and is rhythmic in nature. Aerobic activity trains the heart,
lungs and cardiovascular system to process and deliver oxygen more
quickly and efficiently to every part of the body. As the heart
muscle becomes stronger and more efficient, a larger amount of blood
can be pumped with each stroke. Fewer strokes are then required to
rapidly transport oxygen to all parts of the body. An aerobically fit
individual can work longer, more vigorously and achieve a quicker
recovery at the end of the aerobic session.

How Often

Most experts believe that 3-5 times per week for a duration of 20-60
minutes at 60-90% of age-specific maximal heartrate or 50-85% of
VO2max (heart rate reserve).

Target Heartrate

The general formula for the average person is 220 (-) your age times
60% and times 90% of HRmax. For example, a 30-year old would
calculates their target zone using the above formula: 220-30=190.
190x.60=114 and 190x.90=171. This individual would try to keep his
heartrate between 114 (low end) and 171 (high end) beats per minute.

2. Mind Quieting : A disciplined mind is a free mind. Gain control
over your thoughts and you maintain control over your life. Retrain
your mind and you regain your freedom. Calming the mind is a
behavioral technique used to interupt, minimize and
eliminate "psychological noise". Obsessive, repeatitive thoughts,
anxiety and fears are all apart of negative, self-destructive
patterns that can benefit from the power of music and mind quieting.

3. Breathing: Breath is life! Exchange of electrons. Flow of energy.
Air is the primary nutrient. Survival without it is measured in
minutes. It is so important that you do it without thinking. Your
breathing is the voice of your spirit. It's depth, smoothness, sound,
and rate reflect your mood. If you become aware of your breath and
breathe the way you do when you are calm you will become calm.
Practicing regular, mindful breathing can be calming and energizing.
With the addition of music and it's rhythm, the "musical breath" can
even help stress-related health problems ranging from panic attacks
to digestive disorders. Fall into the rhythm of the music and
breathe. Focus on your breathing and the music.

4. Weight Bearing : exercise stimulates tissue growth in bone and
muscles, strengthening the body's structure. A stronger skeleton
reduces the risk of osteoporosis, arthritic joint pain and other bone
conditions. Also known as resistance training, weight-bearing
exercise can be any activity that involves carrying, lifting or
pushing a heavy object. Walking is considered to be weight bearing,
as muscles and the skeleton support body weight. You do not need
to `pump iron' to benefit from this form of exercise.

After the age of 30, bone and muscle mass start a natural decline.
This reduction in body strength continues until we die, but weight-
bearing exercise can significantly slow this process. By following a
program of exercise aimed at the muscles and bones, they will stay
strong for many years to come.

Basal metabolic rate (BMR) is the rate at which the body burns
calories at rest. This also begins to decline from the age of 30 –
meaning we burn calories less efficiently as we age.

One pound of muscle requires approximately 35 calories per day,
whereas one pound of fat needs only 1 or 2.

Weight-bearing exercise raises BMR by increasing the amount of
metabolically active tissue – i.e. muscle. Frequent physical activity
or exercise can reverse the decline in BMR, assisting with weight
maintenance and fat loss by burning excess calories – warding off
conditions such as high blood pressure and diabetes.

Differences in weight or resistance used, frequency and type of
exercise will have an effect on the body. To increase muscle size,
heavy weights must be used. Lighter weights tone the muscles and
increase density without significantly changing their size.The
changes that weight-bearing exercises produce can be seen in as
little as 3 months, but initial gains in muscle strength appear in
the first weeks of training, without a noticeable change in muscle
size. Depending on the intensity, weight-bearing activities can burn
between 300 and 800 calories per hour.

Gym-based exercise usually involves the use of resistance machines,
which are specifically designed for this type of exercise. The
machines make you move in such a way that individual muscles can be
targeted using a pre-set weight, which can be changed to suit the
individual.

Free weights, such as dumb bells, are used in much the same way.
Walking, jogging and gardening – in fact, most activities – are
weight bearing to some degree. Carrying the shopping home rather than
driving is a brilliant way to strengthen muscles while improving
cardiovascular fitness.

Many people use strap-on wrist or ankle weights while walking, to
combine different types of exercise. Gym-based weight training is the
most common weight-bearing activity, but with the advent of cheaper
equipment such as resistance machines, free weights, exercise balls
and bands, you do not have to be a member of a gym or health club to
benefit.

Joint and muscle problems should not be a reason to avoid weight-
bearing activity. Correct exercises may actually assist in treatment
and prevention of a range of conditions. Ask your doctor or qualified
fitness instructor for further advice.

5. Yoga : Many different types of yoga workouts exist. But many times
in our quest for fitness and a hard body, At some point it becomes
just a workout and not yoga. If you come to this path with fitness in
mind that is important, but Yoga is extremely powerful. If you try to
rush it, you will only slow yourself down.

Yoga is not mind over body. It is harmony between them. In yoga, the
mind is used to perceive (diagnose) and guide (heal) the body. Not
to "control" it and never to force it.

The big lesson is that yoga takes time. Time for muscles to
coordinate. Time for tissues to grow. Time for breath, spirit, and
energy to flow. The time you invest in yoga comes back with interest
in greater vitality, presence of mind, reduced need for sleep, and
longer life.

Yoga should be conscious action not "learning routines." The skill,
grace, and poise develop naturally as an inevitable result of regular
practice. No major effort is required or even effective. Trying hard
will make your practice painful, even injurious, and will actually
slow your progress! The therapeutic effect of yoga comes from
involving your mind totally in inspiring (breathing) your body to
wake.

6. Stretching: Just as there are different types of flexibility,
there are also different types of stretching. Stretches are either
dynamic (meaning they involve motion) or static (meaning they involve
no motion). Dynamic stretches affect dynamic flexibility and static
stretches affect static flexibility (and dynamic flexibility to some
degree).

When done properly, stretching can do more than just increase
flexibility. Benefits of stretching include:

*enhanced physical fitness
*enhanced ability to learn and perform skilled movements
*increased mental and physical relaxation
*enhanced development of body awareness
*reduced risk of injury to joints, muscles, and tendons
*reduced muscular soreness
*reduced muscular tension
*increased suppleness due to stimulation of the production of
chemicals which, lubricate connective tissues
*reduced severity of painful menstruation (dysmenorrhea) in females

7. Power Walking: Studies have suggested a link between increased
physical activity and a decreased chance for developing disease in
general. Exercise of any kind trims your odds by improving the body's
sensitivity to insulin-a hormone, helps control cholesterol, weight,
and blood pressure, which further guards you from adult-onset of
disease.

Harvard University researchers examined the exercise habits of more
than 70,000 women in a recent study suggesting people with risk
factors such as added pounds, high cholesterol, high blood pressure,
or a family history of diabetes, was improved by taking a brisk 40-
minute walk every day. Lead researcher Frank B. Hu, M.D., assistant
professor of nutrition at the Harvard School of Public Health, says
that, this showed significant improvements in health and dropped
diabetes risk by a factor of 40 percent.

Consider your general health and the route when deciding to walk. You
may want to begin slowly, one or two days a week, gradually building
up to walking full-time. Typically, most walkers commute about two
miles one-way to work. Other considerations:
*Select a good pair of walking shoes, and appropriate clothing.
*Try a practice run on a weekend to see how long it takes.
*Find a co-worker or friend who walks and commute with them.

Walking Safety

*Walkers generally need sidewalks, crosswalks, and signaled
intersections in areas with heavy traffic.
*A weekend test commute may uncover routing problems and will
indicate how much time to allow.
*Most likely you will be walking during rush hour; however, consider
general lighting and the neighborhoods you travel through in off-peak
hours.
*If walking at dawn or dusk, consider reflective wrist or leg bands.

8. Swimming: It's hard to beat swimming when it comes to a sport that
builds the body, soothes the mind, regulates breathing, stimulates
circulation, and puts no stress on the joints. That's why it's an
ideal exercise for just about everyone -- old people, overweight
people, young people, people with hip, knee and ankle problems, and
active people with no health problems at all. Plus, swimming has a
calorie-burning potential of 350-420 calories per hour. No wonder
it's one of the most popular fitness sports around.

9. Tai Chi, QiQong, Aikido: these Asian art forms have been practiced
for centuries.

Qigong- is one of the four pillars of traditional Chinese medicine:
Acupuncture, Massage, Herbal Medicines and Qigong. Of these, Qigong
is the one that can be most easily self initiated. Both massage and
herbal remedies can also be done as self care, however, Qigong is the
mother of Chinese self healing. Patients who use Qigong faithfully
need less medication and heal faster. While Qigong has strong roots
into mystical and philosophical ground, the practical healing and
stress management applications are the most popular aspects of the
tradition in China today. Both the health and spiritual applications
are rapidly gaining in popularity in the Western world as people
realize that disease and stress are relieved by peace of mind.

Tai Chi- a martial arts form that enhances balance and body awareness
through slow, graceful, and precise body movements, can significantly
cut the risk of falls among older people and may be beneficial in
maintaining gains made by people age 70 and older who undergo other
types of balance and strength training. The news comes in two reports
appearing in the May 1996 issue of the Journal of the American
Geriatrics Society. Participants had a 25 to 50 percent improvement
in three different measures of balance after completing balance
training, while strength training resulted in a 17 percent
improvement in strength. Some of the gains immediately following the
balance and strength training were lost after 6 months of the Tai Chi
follow-up program. However, the participants tested significantly
higher than they had before the interventions began.

Aikido- Aikido is a Japanese martial art developed by Morihei Ueshiba
(often referred to by his title 'O Sensei' or 'Great Teacher'). On a
purely physical level it is an art involving some throws and joint
locks that are derived from Jujitsu and some throws and other
techniques derived from Kenjutsu. Aikido focuses not on punching or
kicking opponents, but rather on using their own energy to gain
control of them or to throw them away from you. It is not a static
art, but places great emphasis on motion and the dynamics of
movement. Upon closer examination, practitioners will find from
Aikido what they are looking for, whether it is applicable self-
defense technique, spiritual enlightenment, physical health or peace
of mind. O Sensei emphasized the moral and spiritual aspects of this
art, placing great weight on the development of harmony and
peace. "The Way of Harmony of the Spirit" is one way that "Aikido"
may be translated into English. This is still true of Aikido today,
although different styles emphasize the more spiritual aspects to
greater or lesser degrees. Although the idea of a martial discipline
striving for peace and harmony may seem paradoxical, it is the most
basic tenet of the art.

10. Elastic Bands : Resistance training is the benefit of elastic
bands or tubing. As long as we have gravity, we can challenge our
muscles effectively. Doing a push-up is one example of a resistance
exercise. Instead of using weight from another source, you're using
your body weight to challenge your chest and arm muscles, and you
will get toned up just as well as you would using a pec deck or a
bench press. Elastic tubing and bands are great for those who want to
get the benefits of weight training without using traditional
weights. If the gym doesn't work for you, these will. As long as your
muscles are challenged, they'll rebuild themselves between workouts
and you'll get the results you're looking for. Resistance training is
possible for everyone. No more excuses!

Food: The Four Basic Nutrients

Water, carbohydrates, proteins, and fats are the basic building
blocks of a good diet. By choosing the healthiest forms of each of
these nutrients, and eating them in the proper balance, you enable
your body to function at its optimal level.

Water

The human body is two-thirds water. Water is an essential nutrient
that is involved in every function of the body. Water helps transport
nutrients and waste products in and out of cells. Water is necessary
for all digestive, absorption, circulatory, and excretory functions.
Water is needed for the utilization of the water-soluble vitamins. It
is needed for the maintenance of proper body temperature. It is
recommended that you drink at least eight 8-ounce glasses of water
each day.

Carbohydrates

Carbohydrates are the energy source for our body in order to
function. Carbs are found primarily in fruits, vegetables, and
legumes. The most significant carbohydrates from animals come from
milk and dairy products. Carbohydrates are divided into two groups:
simple carbohydrates and complex carbohydrates.

Simple carbohydrates, or simple sugars, are the quickest source of
energy, because they can be broken down by our bodies the fastest.
These include a variety of sugar forms such as lactose (milk sugar),
fructose (fruit sugar), and sucrose (table sugar), as well as several
other sugars. One of the richest natural sources of simple
carbohydrates are fruits.

Complex carbohydrates include fiber and starches such as wheat
products as in breads and pasta, grains (including rye and corn),
beans, and root vegetables (such as potatoes). These foods, rich in
carbohydrates, are stored in the system and give us energy, long
term.

Both simple and complex carbohydrates are able to be converted into
glucose. It is this glucose which is stored or used as the energy
source. Total daily calories should consist of carbohydrates in some
form. The daily ranges include between 40-50% of carbohydrate intake.
When we consume more calories from carbohydrates than the body can
use, a percent of these carbohydrates may also be stored in the body
as fat.

Dietary fiber is an important part of our daily diet. Although most
fiber is not digested, it gives us many important and healthy
benefits. Fiber retains water, which allows for softer and bulkier
stools which in turn prevents constipation and hemorrhoids. Fiber
binds with cholesterol and eliminates this substance from the body. A
high-fiber diet, 30 mg or more, can also reduce colon cancer risk as
well as keep our digestive tract clean.

Protein

Protein is found in large amounts in the body. Proteins are the main
building blocks in our system and the primary make-up of most of our
cells. Proteins are a much slower and longer-lasting source of energy
than carbohydrates. Proteins help maintain proper acid-alkali balance
in our bodies and are needed for the maintenance of our muscle,
connective tissue, and skin. When we consume more protein than we
need, our bodies do not construct protein or muscle but breaks down
the protein to store its materials as fat, which can be broken down
and used for energy later.

Complete proteins which are found in meat, fish, poultry, cheese,
eggs, yogurt and milk, contain sufficient amounts of all of the
essential amino acids the body needs. Soybean products such as tofu,
soy oil, soy-based meat substitutes, soy milk and soy cheese are
complete proteins. Also the combination of a number of protein-rich
foods, such as brown rice with beans can give you a complete form of
protein as well.

Incomplete proteins are a variety of other foods, which include
grains, legumes, and leafy green vegetables, which are beneficial but
only contain some of the essential amino acids. Adults need to eat
about 60 grams of protein per day or 10 to 15% of their total calorie
intake.

Fats

Fat is good and the body needs fat. Fats are made up of the building
blocks called fatty acids. Each gram of fat allows the body about 9
calories. This is more than twice that supplied by proteins or
carbohydrates. In our childhood, fat is necessary for normal brain
development. As adults, fat is the most energy-efficient and
therefore, the most concentrated form in our bodies.

There are different types of fatty acids, which include: saturated,
polyunsaturated, and monounsaturated fats.

Saturated fats are found in beef, veal, lamb, pork, and ham, dairy
products such as whole milk, cream, and cheese and artificially
hydrogenated vegetable oils such as coconut oil, palm kernel oil, and
vegetable shortening. The more solid the product, the higher the
percentage of saturated fats. Our body uses saturated fats to produce
cholesterol. Studies show that a diet high in saturated fats is known
to promote coronary artery disease and excessive amounts of saturated
fats can significantly raise the blood cholesterol level, including
low-density lipoproteins (LDL), or "bad cholesterol."

Polyunsaturated fats include omega-3 fats, are found in mackerel,
salmon, and tuna and other deep-sea fish, as well as omega-6 fats,
contained in vegetable oils such as corn, soybean, safflower, and
sunflower oils. Polyunsaturated fats may actually lower total blood
cholesterol levels. Yet, large amounts of polyunsaturated fats also
can reduce your high-density lipoproteins (HDL), or "good
cholesterol." Trans-fatty acids, also called trans fats, may also
play a role in blood cholesterol levels. Tans fats occur when
polyunsaturated oils are hydrogenated, which is a process used to
harden liquid vegetable oils into solid foods like margarine and
shortening. Trans fats are also found in prepared foods, such as
cookies, crackers, doughnuts, french fries, and other fried foods.

Monounsaturated fats are found in olive oil and nut oils such as
peanut, and canola oils. These fats have been shown to reduce blood
levels of LDL without affecting HDL cholesterol.

 

 

 

 

 

 

 

 Mind Games: ways to improve your memory

Some of the best ways to engage your brain is by using your memory
functions!

1. The number one rule is: Get off auto-pilot! Avod brain shrinkage
by expanding your emotional and mental capacity. Break up your
routine. Switch it up. Do something different each day.

2. Memorize favorite poems, speeches or famous passages.

3. Read challenging books or articles that encourage you to expand
your interests.

4. Learn something new whether it is a new language, the words to a
song or a new recipe, this helps stretch the brain.

5. Practice other-handedness If you're right-handed, try brushing
your teeth or writing your grocery list with your left hand.

6. Play word games like crossword puzzles, sudoku and acrostics.

7. Test at your threshold. Testing yourself slightly beyond your
capacity (80 percent right, 20 percent wrong) helps to increase brain
neurons.

8. Get lost. Getting lost and then being able to find your way, by
backtracking, reading a map or deducing, helps to increase memory.

9. Choose one new thing to learn everyday. You will greatly benefit
your age/mind capacity, as you comprehend something new.

10. Stay optimistic, remaining so, enables higher cognitive function.

Peace, Love & Light  

 

 

 

 

 

 

Bedtime Rituals and Herbs for Insomnia

Insomnia is a symptom, not a disease. Insomnia can have many causes,
but the biggest cause is due to stress. Stress related to work,
school, health or family concerns. Depression is the second biggest
cause. The use of stimulants, including caffeine, alcohol, nicotine
or other over-the-counter or prescription medications will also cause
insomnia. Prescription drugs, including some antidepressant, high
blood pressure and steroid medications, can interfere with sleep.
Many over-the-counter medications, including some brands of aspirin,
decongestants and weight loss products, contain caffeine and other
stimulants. Change in your environment or work schedule and even long-
term use of sleep medications will actually interupt your sleep
cycle. Medical problems, including fibromyalgia or complex diseases
of the nerves and muscles can make it very difficult to fall asleep
and stay asleep.

Behavioral insomnia, occurs when you worry excessively about not
being able to sleep well and try too hard to fall asleep. Most people
with this condition sleep better when they're away from their usual
sleep environment.

Bedtime Rituals

Create a ritual or pattern to prepare your body for sleep.

Be Pro Active and determined when it comes to finding the culprit of
your sleep issues. Do not just brush it off to "that's how it is". It
is always a revelation when we discover more about ourselves. Use
your finding to improve your situation!

Spend quiet time by doing things that can make falling asleep easier.
This may include meditation, relaxation and/or breathing exercises,
or taking a warm bath. Try listening to relaxing music or Andrew's
guided imagery program.

Listening to Soft Music: cues your body that it's time to slow down
and begin to prepare for sleep.

At Night: Try to keep your bedroom dark while you are sleeping so
that the light will not interfere with your rest.

Create a Sleep Journal: Overthinking is one of our biggest enemies.
Write down your worries and possible solutions before you go to bed.
Get them out of your head and on paper. This allows you to see
your 'fears' in writing. This brings you one step closer to disarming
your fears. A journal or "to do" list may be very helpful in letting
you put away concerns and organize your mind in order to make
tomorrow easier.

Go to Sleep When Sleepy: When you feel tired, go to bed.

Don't Lie in Bed Awake: Get out of bed. Go into another room and do
something relaxing until you feel sleepy. Worrying about falling
asleep actually keeps many people awake.

Television in the Bedroom: is a real no-no! To much light,
stimulating commercials and news shows tend to be alerting and keep
us awake.

In the Morning: Expose yourself to bright light/sunlight soon after
awakening. This will help to regulate your body's natural biological
clock.

Herbal Remedies

Catnip Leaf (Nepeta Cataria) produces a sedative effect. Animal
studies (except in cats) have found it to increase sleep.

Hops (Humulus lupulus) if muscle tension is causing sleeplessness
before bedtime. In addition to its use in beer, hops has a long
history of use in medicine as a sedative/relaxant.

Passion Flower (Passiflora Incarnata) is rich in flavonoids, which is
its primary constituents responsible for its relaxing and anti-
anxiety effects.

Skullcap (Scutellaria Lateriflora) is often used in synergy with
Valerian to create an effective remedy for insomnia. It is primarily
an anti-spasmodic and relieves muscle pain due to stress and
menstrual cramps.

Valerian Root (Valeriana officinalis) is a safe and effective
sleeping aid, more powerful than L-tryptophan. It is a wonderful,
natural sleep assistanting herb and is considered the 'valium' of the
herbal world.

 

 

Peace, Love & Light    

 

 

Improve Your Health Now

Would you like to improve your health? Better your life? Be who you are suppose to be? We sometimes stray from these very simple facts that can make our lives the most fulfilled. Consider these ideas:

1. Visit your Alternative healthcare practitioner at least once a month.

Alternative, Complementary and Integrative Medicine are the most sought after medical therapies, next to allopathic medicine, in the world today. This medicine looks at the entire individual on a functional systemic basis that integrates all components of our mental, visceral and emotional bodies. See you local practitioner for preventative and maintaining good health, as well.

2. Eat Nutritionally Sound Food.

A balanced diet with the appropriate amounts of protein, carbohydrates, fats and water is essential for sustaining a well fueled body which will allow you to do everything in your life to it's greatest potential.

3. Exercise and Move Your Body.

Movement has been shown to ease depression, increase flexibility, keep muscles toned and help us to gain better balance. Movement also increases endorphins. The "happy" chemical in our brain that allows us to think clearer, function optimally and feel great!

4. Get "good" sleep.

Everybody is different with the amount of sleep they need. The one thing that is most important is not necessarily the quantity of sleep but the quality we get. A sound night's sleep allows our entire body to regenerate, replenish and rebound back into a day that is full of life and energy.

5. Welcome the Power of Nature.

"Going back to our roots" can also mean becoming in touch again with nature. The power of the sea, sun, trees and plants have an energy they are willing to share with us. All we have to do is pay attention!

6. Learn to Love!

Take the time to pay attention, appreciate and love the one you're with. Be them friends, family or your partner, learn to love unconditionally and without expectation.

7. Strengthen your Support.

Your family and your friends are the ones who are there for you when you need them the most. Take the time to listen to them, share stories, show appreciation for what they do for you and what they do for people around them. Tell them. Let them know you. Learn to love them for who they are, not what you want them to be.

8. Stay Spiritual.

Giving thanks to the Universe/Ultimate Power/Godhead is powerful. Religion is a bridge to spirituality. You don't have to go to a church or synagogue in order to be spiritual. Spirit is everywhere. Spirit is energy and it is in all things. The best part is being aware of it.

9. Keep Growing and Laughing

Keeping the brain stimulated is one of the best ways we can fight off the signs of aging. Stay curious, creative and learn something new about the world. It is essential to keep maintaining a playful spirit and to keep the mind sharp! Find laughter throughout the day. See things on the lighter side of life. I promise, it will bring great joy.

10. Honor Who You Are.

You are the most powerful, successful and happiest. You deserve all that you desire and should honor all that you are. Find the complete and satisfied soul inside yourself. You are without a doubt, an amazing person. Take time to honor that. 

 

Peace, Love & Light