Lynda Pedley

The Run for the Cure is coming up on October 3, 2010. There’s no better time than now to set a goal to walk or run 5km or 1km to fight breast cancer. These small steps help you stick to even b-i-g goals.

1. Make your goal doable. Make your immediate goal something you know you can do -- if it's just a 10-minute walk, fine. Don't push yourself to the brink of exhaustion. Just do it, and aim to do slightly more every week. Eventually, you'll achieve goals that first seemed beyond you.
2. Get in your face. The best way to do something regularly is to have constant reminders to do it. Have sneakers at home and at work. Put a chart on your fridge. Keep your goal in sight.
3. Seek out positive people. If your friends believe that exercise is a waste and are interested in only watching TV or going out for dessert, you're going to have challenges sticking to your goals. Cultivate new friends, people who like being physically active, and suddenly getting active every day gets much easier.
4. Put it in writing. You can have the best intentions in the world, but a funny thing happens as time passes. You don't want to run or walk one morning, and then at the end of that week, you've walked or run five times instead of six or seven, and you tell yourself that's still pretty good. Soon, three times a week is still pretty good, and you don't remember your goal of at least five walks a week. That's why it's vital to write down your goals.
5. Avoid temptation. Whatever your guiltiest habit is, get everything related to it as far from yourself as possible. If your goal is to be fit and eat less junk, the best favour you can do yourself is to clear your house of junk food. Removing temptation does make a difference.
6. Recognize negative thinking patterns. There are a million varieties, but they all come down to the same issue: not existing in the here and now. Things get complicated when your mind starts focusing on the past or future, not the present. Maybe you say, "When I've lost 20 pounds, I'll look good," or "If I had started this a year ago, I'd really see progress now." But these thoughts trick you into ignoring one reality: that anything you do happens one step at a time, starting with this moment.
7. Aim for no slips for 4 weeks. Once you've established a pattern, you can slip now and then and it won't affect your overall success or motivation. But earlier slips interfere with forming a new habit. So for the first month, try extra hard to stick to your goals. If necessary, remind yourself that you will be allowed to deviate eventually. Sticking to something with no slips for 4 weeks is doable; doing it for life with no slips isn't.

Adapted from Real Life

A recent study published in the online version of the Journal of Clinical Endocrinology & Metabolism found some interesting results about the speed at which you eat. Researchers had study participants eat the same meal at varying speeds to determine how their body reacted. Hormone levels were measured before and after eating and participants’ feelings of hunger and fullness were noted. The researchers concluded that when participants ate quickly they had a harder time feeling full and wanted to eat more. This is because eating quickly curtails the release of hormones that bring about feelings of fullness. This decrease in our "feeling full" hormone levels often leads to overeating.

Here are some easy ways to slow down your eating habits:

• Pause before you eat to notice what you are about to eat and express gratitude
• Eat without distractions like watching TV, using the computer, reading, or driving, since when you are distracted, you don’t notice how fast you are eating and usually eat more
• Notice everything about your food, the colour, texture, temperature, aroma and, of course, the taste
• Chew your food thoroughly - 25 chews per mouthful
• Put down your knife & fork between each bite
• Sip water while you eat
• Eat sitting down in a pleasant relaxed environment
• Don’t eat out of a food container: serve your meal on a plate
• Don’t talk and eat at the same time
• Stop eating when you feel 80% full

And last, but not least, spend at least 20 minutes on your meal as it takes this long for your hormones to react and tell your brain that your body has had enough nourishment to meet its needs.

Be Grateful - Every day, express gratitude. Take notice of that which is good in your life. Feel grateful that your heart is beating, that you are taking a breath, that you were given yet another day.

Accept - Perfection is your illusion. Accept that life can be hard and that few experiences or people will be exactly as you wish them to be.

Forgive - Find it in your heart to forgive others and yourself for mistakes, weaknesses, and shortcomings. Make the conscious decision to let go of the anger and regain yourself and your life.

Find Your Joy - Spend time each day doing what you love. Whether it is a new hobby or something you haven't done for years. Take 11 minutes each day just for you.

Love your life - Practice compassion for yourself and all others everyday and see how this changes the way you see your life.

It’s all invented is a concept explored in The Art of Possibility by Benjamin Zander and Rosamund Stone Zander. If it’s all invented anyway, why not invent a story or a structure of meaning that enhances your quality of life? This way of thinking proposes that we can shift our view of the world to one where the underlying assumptions enable the conditions we desire. As new thoughts and actions arise from the new structure we can discover a new way of being: one that is more peaceful and in harmony with the way things are.

The stories or structures that our mind creates, define...and confine...what we perceive to be possible. Every story we tell ourselves is founded on a network of hidden assumptions based on our perceptions at the time. It’s all a story invented by us: not just some of it - all of it.

If you’d like to begin to shift the lens through which you view the world, try the following reflective practice with sense of curiosity and compassion. The next time you begin to invent a story based on your underlying assumptions that contain unwanted conditions, feelings, or attitudes, ask yourself:

What assumption am I making that I’m not aware that I’m making, that gives me what I see?

Then, ask yourself:

What might I now invent, that I haven’t yet invented, that would give me other choices?

Watch what happens as you begin to become more and more aware of how you have invented your world.

"When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds; your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great and wonderful world. Dormant forces, faculties and talents become alive, and you discover yourself to be a greater person by far than you ever dreamed yourself to be."
- Maharishi Patanjali (founder of yoga philosophy, c. 200 BC)

If back pain or creaky knees isn't bad enough, the pills designed to ease the pain can have unpleasant side effects and become costly. So try this no-cost way to decrease the pain: take a long slow breath deep into your belly (see Tip of the Month for November 2009) and say "om" or "breathe" or "light", or any word that focuses your attention - simply focusing on your breathing works too.

Meditation may help in a few ways: it may distract your mind, so that you react more calmly when your hot buttons get pushed (which may happen during the upcoming holiday season!). It may also help you tolerate pain by helping you bypass a blame-and-stress cycle in your brain. This bypass helps decrease stress hormones and increase pain-reducing ones.

You don't have to go to a monastery to get started. Simply close your eyes and help clear your mind by focusing on your breathing and repeating a simple word to yourself. When your mind wanders, focus on the word again. Try to set aside 5 minutes to do this every day.

Adapted from Real Age.

Any time you want to regain your sense of personal power and calm and focus your mind and body, hit the pause button and practice this deep breathing technique.

Sit or stand with your spine erect, extending up through your crown and down through your tailbone. Draw your shoulders back and down: relax your jaw and shoulders. Place your hand on your belly just below your navel - this is your pause button. Start breathing in long, slow, deep breaths expanding your belly by drawing air deep into your lower lungs with each inhale. When you bring the air into the deepest parts of your lungs you activate the calming effects of the rest and relaxation system of your body (versus the fight or flight response system which is activated when you breath into your upper chest only). Your belly should expand out and your hand will move out just a bit with your belly. Then exhale and deflate your belly like a balloon. Repeat this breath several times. Gradually extend the exhalation for a couple of counts longer than the inhalation to deepen the benefits of this powerful calming breathing practice. Feel muscular tension dissolve and your body soften and feel mental and emotional tension evaporate as you focus on breathing and the relaxing sensations that arise.

Eating fewer calories may lengthen your life and improve your health...at least if you're a monkey. Back in 1989, researchers put 76 adult rhesus monkeys on a diet with either 100% or 70% of their usual calorie intake. After 20 years, 37% of the monkeys who were eating 100% of their usual diet had died from an age-related illness like heart disease, diabetes or cancer (yes, monkeys get these diseases too). Here's the interesting part - only 13% of the monkeys who were eating 70% of their usual diet had died of age-related illnesses. Also, the calorie-reduced group had less shrinkage in some parts of the brain, less body fat, more muscle mass, as well as more and healthier hair.

What should you do? Most people can't or won't cut 30% of their calories, so researchers are looking at the impact of various alternatives, like cutting calories several days a week, rather than all the time. Whatever alternatives researchers come up with, it's a good idea to consume only the number of calories your body needs. And your body needs roughly 100 calories for every 10 pounds of body weight just to maintain its basic functions like breathing and metabolism. The more activity you add to your day, the more calories you will need to support your body’s active state. Avoid malnutrition by eating wholesome, unprocessed, nutrient-dense foods and ensuring you get sufficient vitamins and minerals daily.

Reference: Nutrition Action Health Letter

The proliferation of styles of yoga can be quite confusing. In November 2007, I described several different styles of Yoga. All styles of yoga in which you are practicing postures and breathing techniques are based on Hatha Yoga. This month I want to focus on Kripalu Yoga. Kripalu means being compassionate in Sanskrit. Both Kripalu Yoga and the Kripalu Yoga Center were named in honour of Swami Kripalu, a yoga master renowned in India for the depth of his compassion and the intensity of his spiritual practice. The Kripalu center is now the largest yoga and holistic health center in North America.

Like most yoga styles, Kripalu Yoga uses classic Hatha yoga postures (though not a particular set or flow), specific breath work, development of a quiet mind, and the practice of relaxation. What defines Kripalu Yoga is its emphasis: following the flow of "prana" (life-force energy), practicing compassionate self-acceptance, developing witness consciousness (observing the activity of the mind without judgment), and taking what is learned "off the mat" into daily life. Kripalu Yoga is designed to adapt to all body types, ages, fitness levels, and interests and takes into account each person’s unique body, individuality and personal expression. The Kripalu approach is an integrated one, the practice of which increases sensitivity to the body’s needs, which naturally leads to healthier choices about diet, exercise, and other lifestyle habits. Observation of the mind’s activity, without judgment, helps to deepen the ability to express oneself, to truly listen to others, and to be authentic in relationships. In other words, this is yoga as a way of life where practitioners are invited to bring the fruits of practice - concentration, commitment, awareness, compassion, intention, clarity, inner peace, strength and flexibility - into all aspects of everyday life. Consistent practice creates the opportunity for extraordinary living.

Last week, I returned from an intensive month of yoga teacher training at the Kripalu center and am proud to be able to offer yoga to individuals and groups. In addition to Kripalu yoga, I offer Yin Yoga, Restorative Yoga and Partner Yoga. Please contact me for further information on any of these offerings.

I’ve been featuring walking a lot lately because there are so many benefits for your physical, mental and emotional health and well-being - and it’s so accessible. So, if you’ve taken the invitation to inject more walking into your life and are looking to get more out of your walking - try putting it in reverse.

Walking backward burns more calories, improves coordination and balance, and gives your heart and lungs a better workout than walking forward - as long as you maintain your speed. Why is this? It forces your leg muscles to work harder and in different ways. Just do it in a safe place (like the local school or community centre track) where you won't bump into something and take a spill. You can benefit from walking in reverse, even if you're recovering from certain knee or leg injuries, because it puts less stress on the knee joint compared with walking or running forward.

If you have problems with balance, walking in reverse is not recommended. If you think it sounds like something you'd like to try but you're concerned about falling, buy a lightweight bike helmet with a rearview mirror so you can see where you're going. Or try walking on a treadmill while holding onto the side rails; start slowly until you get the hang of it. Then, just put one foot behind the other. Step for step at the same speed, you'll get bigger benefits going backwards!

Adapted from: Real Age

1. Move your body! Your body was built for movement. And movement keeps your brain, heart and spirit healthy and young too.
2. Keep only cheerful friends. The grouches pull you down.
3. Keep learning. Learn more about the computer, crafts, gardening, whatever. Never let the brain idle.
4. Spend time every day doing something you enjoy, that brings inner peace...even a simple thing like watching a beautiful sunset.
5. Laugh often, long and loud. Science has proven that laughter boosts "good" HDL cholesterol, lowers stress hormones and other markers of disease.
6. Cultivate within yourself an attitude of hope. Tears happen. Endure, grieve, and move on. The only person, who is with us our entire life, is ourselves. Be ALIVE while you are alive.
7. Surround yourself with what you love, whether it’s family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.
8. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.
9. Don’t take guilt trips or play blame games. Take a trip into nature, or to play a game of volley ball, but not to where the guilt and blame are.
10. Tell the people you love that you love them, at every opportunity. Fill each day with as much love as it can possibly hold.

Try this simple practice: Everyday write down three good, happy, pleasant, joyful, blessed things that happened in your life that day, like a wave of gratitude from the person you let in front of you on the highway.

Way back in February 2006, the first tip of the month recommended walking 10,000 steps a day to maintain health and wellbeing. The intensity of your walking contributes to the health and fitness benefits you will gain from walking.

A new study has determined that a rate of at least 100 steps per minute achieves moderate intensity activity. So if you walk for 30 minutes, you should aim for 3000 steps to get the most health and fitness benefits from your walking. A simple pedometer and a wristwatch are all the tools you need. Since health benefits can be achieved with bouts of exercise lasting as little as 10 minutes, a useful starting point is to try and accumulate 1000 steps in 10 minutes. Then build up to 3000 steps in 30 minutes as you make your way to 10,000 steps in a day.

Check out these previous monthly tips for more information on walking and aerobic exercise:

• 2009 March, April, May
• 2008 February, August, September, December
• 2007 February, September

References: Heart and stroke Foundation

Want to boost your brain size? Go for a brisk walk every day. Aerobic exercise reverses the shrinkage of the memory regions of the brain that occur naturally as we age (and don’t forget that aging begins at conception!).

Many studies have reported links between exercise and the risk of Alzheimer’s or less serious memory loss. So far the best way to preserve your brain is, starting in middle age to:

• Exercise 30 to 60 minutes a day
• Lose (or don’t gain) excess weight
• Keep blood pressure under control
• Stay socially and mentally engaged

If you think you’ve passed middle age, it’s never too late to start in order to gain the health benefits of physical activity and exercise.

References: Nutrition Action Health Letter April, 2009

Spring has sprung and it’s time to get outdoors and enjoy the longer days, especially if you’ve been hibernating through the winter. The Heart and Stroke Foundation recommends that adults get 30 to 60 minutes of physical activity, most days of the week. Children should be active 60 to 90 minutes most days of the week. You can fit physical activity in throughout your day like walking to work, taking a physical activity break at lunch time, or playing with the kids after dinner. That way it's easy and fun, and not such an overwhelming time commitment. Here are some things to keep in mind as you inject more movement into your days.

• If you're just starting out, go slow and work up gradually. Have an action plan for each season, so that the weather doesn't get in the way. Work physical activity into your daily life in little ways by taking a walk around the block, playing with your kids, or dancing to your favourite music.
• List the activities you like (swimming, bowling, biking) and the rewards you hope to gain (better heart health, reduced stress, more toned body). Then plan how to make these activities part of your daily routine. At work, carve out 10 minutes to walk during lunch. If you have children, ask your family, friends or neighbours to pitch in to watch the kids while you take that dance class you've always wanted to take.
• Involve your family and friends in your physical activity program. You'll gain support and companionship. You don't need to go it alone!
• Keep at it, and within three months or less, you'll notice a big difference in your fitness level. You'll feel better, have more energy, sleep more soundly and reduce your stress.
• Here are some seasonal physical activities you may want to make a regular habit:

  SPRING AND SUMMER: Biking, Gardening, Golfing, Hiking, Inline skating, Playing baseball, basketball, Frisbee, kickball, soccer, tag, volleyball, Skipping rope, Swimming, Tennis, Walking, Water aerobics (aqua fitness).

  FALL AND WINTER: Bowling, Dancing, Hiking, Ice skating, Lifting weights, Mall walking, Playing hockey, Skiing, Sledding, Snow shoeing, Snowboarding, Stretching, Tobogganing, Yoga.

  OTHER IDEAS: Bicycle or walk to work, Climb the stairs instead of taking the escalator or elevator, Get off the bus or subway a stop earlier and walk to work and home, Make appointments for walking meetings with your co-workers, Take the kids to school on foot, Park the car further away from your destination, Walk to the corner store, bank and post office, Wash and wax the car by hand.

References: Heart and stroke foundation

The National Weight Control Registry was founded to study the behaviours of "successful losers." Those studied lost an average of 72 pounds, with a minimum weight loss of 30 pounds, and were able to keep the weight off for at least 5 years. There were 7 common factors among those who were successful in maintaining their weight loss.

• Eating a low-calorie, low-fat diet. Those studied ate, on average 1,385 calories per day, with about 26% coming from fat. 26% fat may seem high, but it’s lower than the typical North American diet, which consists of simple carbs and ready-to-eat, low-cost processed food. Fast food visits were limited to less than ONE per month.
• Participating in a high level of physical activity. Those studied burned an average of over 2,600 calories per day. This came from doing normal, everyday physical activity, plus a lot of walking. In fact, over 75% of the participants included walking as a form of exercise. Think it can't be done? The next time you go somewhere, try parking a little farther away and walking, take the stairs instead of the elevator, get off the bus or subway one stop sooner, or walk the dog around the block the next time you want to reach for a snack. It's a great way to get in a little more physical activity into your life.
• Limiting TV viewing. Have you ever heard anyone say that they don’t have time for exercise, yet, they also say they watch 3 hours of TV a night? Instead of plopping down in front of the TV find other things to do. Why not take this time to pop in your favorite exercise DVD? Take a walk with your kids, read a book, or take a class. Not only will it get you moving, it also stimulates your brain in a way that TV viewing can't and it can kill that urge for mindless snacking while watching TV.
• Eating breakfast. Those studied rarely skipped breakfast. After "fasting" all night, your body actually needs the energy that a healthy breakfast can provide. Eating breakfast makes you less likely to grab that pastry in the kitchen at work or run out for fast food at lunchtime. It also keeps your metabolism going, so that your body doesn't shift into the "protect and conserve" mode.
• Maintaining dietary consistency. To the successful weight losers "diet" is not a bad word. They are always consistent with how many calories they are eating. There is no "cheat" day or falling off of the wagon during holidays or vacations.
• Maintaining a high level of dietary restraint. This goes along with factor #5. Those who are successful at weight loss are always conscious about the types of foods that go in their mouths. When you are trying to maintain your hard-deserved weight loss, be conscious of the types of foods you are eating. One hundred calories of your favorite candy treat are not the same as 100 calories of a protein shake. But, if you "mess up," don't beat yourself up. Those who are successful at keeping the weight off jump right back in where they left off, which leads us to the last common factor . . .
• Frequent self-weighing. Seventy-five percent of the people studied weighed themselves at least once a week. This allowed them to keep track of any weight gain (or loss) and to address it before it became a "big" problem. Also included in this self-monitoring behavior was the continued counting of calories and fat grams or logging food eaten. This continued "reinforcement" goes a long way toward keeping you on track for a slimmer today and healthier tomorrow.

References: UBC Wellness Letter

A Roman philosopher once said, "to do two things at once is to do neither." As you read this, are you checking your voice mail, getting a call or thinking about what you have to do today? A lot of people think that multitasking is a good thing. Why, then, have some provinces banned using a Personal Digital Assistant (PDA – like a Blackberry) while driving, and regulated wearing a headset if you use a phone? The reality is that our skills drop when we are doing two things at once, even if they are mundane tasks. And, it’s hard to truly listen to anyone while you are doing something else at the same time.

Research done by The Basex Group found that, on average, there is $650 billion in lost productivity in North America due to multitasking. We lose about 2 hours a day and over 28 per cent of our day is spent dealing with interruptions. Not to mention the number of errors that result when trying to do multiple tasks at the same time. The principle called "switching costs" results when we interrupt what we are doing and do something else. When we go back to our original task, it takes more time for us to get back into the flow and complete the task than it would have if we had not been interrupted.

The 5 most common interruptions at work are:

• A colleague stopping by
• Being called away or leaving your desk voluntarily
• The arrival of new email
• Switching to another task on the computer
• A phone call.

How do you solve this issue? We often need to do multiple projects at once. The key is to break up tasks into pieces that you are able to start and finish. Then, respond to that email that you were alerted to while working on your project. Here are some simple ways to help you break your multitasking habit:

• Recognize that multitasking isn’t a more effective or efficient way to work
• Understand and measure the truth about how you use your time
• Create a realistic time budget per week
• Schedule recurring appointments with key people
• Set specific hours when you are available and not available
• Schedule specific time to return phone calls and email messages
• If you have a computer or PDA, turn off the alarms
• If you have a schedule, use it and share it with others.

Managing multitasking is ultimately about working with higher quality, less stress and the benefit of better quality relationships. In the end, you will have more time for a higher quality of life.

Reference: "The Myth of Multitasking: How "doing it all" gets nothing done", by Dave Crenshaw

January 2009: Remembering you all year long

To be in touch with ourselves means to be aware of our internal feelings and our circumstances, while remembering what our purpose is. This activity is called "self-remembering" and it is essential to our functioning and fulfillment, whether this has to do with our physical, mental or spiritual health.

When we “self-remember” we return to our:

• deep personal commitments
• freedom to choose
• responsibility to everyone, and
• resourcefulness and resilience.

Self-remembering is like a mini-retreat or a quick visit to a trusted friend. We are refreshed, re-inspired and renewed. We find again our strength to stay on course, unswayed by pressures. We are immediately filled with meaning. The situation we might be in itself is no different, but we are in it in a way that makes it different. Possibilities open - new connections become apparent - we are more resolved and more patient.

Setting up structures makes it easier for us to self-remember. The practice below is a way to help you begin to make self-remembering a habit in your life. Try out this practice every day for the next 3 months. By then it will have taken deep roots and will serve you for the rest of your life whether you are looking to become more fit, lose weight, or have more energy, vitality or peace in your life.

It will help to set up reminders or to engage the help of supportive friends to encourage you in doing this practice. Pause three times a day and ask yourself the following questions:

• What is the central intention in my life right now?
• Who am I really?
• Who am I serving right now by what I am doing?
• What possibility, what freedom can I create right now?

Give yourself the gift of self-remembering in 2009

Adapted from New Ventures West

December 2008: Holiday Pitfalls and how to avoid falling into them

With the holiday season upon us it is a time for social gatherings with family, friends, and colleagues that can often take us off track with our usual healthy habits. Here are a few common pitfalls you may encounter at this time of year and some tips on how to enjoy the holiday season and remain true to your intentions to take care of your body, mind and spirit.

• Stress eating: food is comforting - especially comfort foods, and we all have our favourites. To add to this, the holiday season can bring on some of its own particular stresses. Instead of numbing out with a pint of ice cream or macaroni and cheese, my favourite thing to do is get outside and take a walk. Yes, it’s that simple. Focus on your body: get some fresh crisp air into your lungs, clear your head, feel the blood pumping and stretch your legs out. Even 10 minutes can relieve stressful feelings and take your mind away from food as a source of comfort. You’ll return refreshed and glad you did something to take care of yourself.
• Mindless eating: eating while doing other things like shopping or driving usually means that you eat more than you need to fuel your body and often eat the kind of foods that are calorie dense while lacking nutrients. Grazing at parties is another form of mindless eating. Keeping a food journal is the best way to know that you are eating consciously (see my November 2008 Tip for more on this). You can continue to keep a food journal even through the holidays. In fact, if you don’t already keep a food journal, now would be a great time to start. Plan for 3 balanced means a day with 2 healthy balanced snacks, like fruit or nuts, and mindfully enjoy every morsel.
• Portion distortion: not only do restaurants offer bigger portions, our friends and family proudly serve up much more that we need to be satiated at mealtime. We do this because we are showing love, or are being shown love through food. The best way to show love is to allow everyone to choose how much they want to eat. If it’s hard to say no to loved ones without guilt, try this practice. Sandwich your no between 2 yes's. For example, say "yes that looks delicious and I’d love another serving, but I’m nicely full right now. I’d love it if you would give me the recipe."
• Exercise blues: sticking to your exercise regime may seem daunting with seasonal activities tugging at your time. Now is the best time to think of exercise as a way of pampering yourself. It may help to break your exercise routine into shorter periods. Instead of a 30 minute walk, try three 10 minute walks. Instead of 40 minutes of strength training every other day, do 20 minutes every day, provided you work on different muscle groups on consecutive days. Remember that being true to your exercise habits will reduce stress and leave you feeling great about yourself.
• Lastly, a little self-compassion goes a long way: self-compassion is the ability to treat yourself kindly and without judgement when things don’t go as well as you wanted. It consists of three components: self-kindness; common humanity; and, mindful well-being. Self-compassion is the key to maintaining resilience in the face of adversity. If you sucumb to one of these pitfalls, don’t beat yourself up about it. Instead, be grateful for all the good things you have and renew you commitment to take care of yourself during the holiday season and beyond.

November 2008: Log It and Lose It

Studies have consistently shown that keeping a food log can help you lose weight. Successful losers also exercised more and received more personal nutritional counselling.

To keep a log, record all the food and drinks you consume each day, the portion sizes and the times and places where you eat. Then look for patterns that lead to overeating. Do you overeat when you are stressed, unhappy or to reward yourself? Do you eat in the car? Becoming aware of such patterns will help you know where you can reduce calories by eating more mindfully. Eating 300 to 500 fewer calories a day has also been shown to reduce the aging process.

Recording your physical activity too will motivate you to inject more activity into your daily routing. Three 10 minute bouts of brisk walking spread throughout the day will support your weight loss goals and improve your health. Wearing a pedometer is a great way to build awareness of how active or sedentary you are in a day. Aim for 5,000 steps a day if you are just starting out and gradually increase up to 10,000.

October 2008: Six Simple Ways to Have a Better Day

1. Avoid "Hurry Sickness". Start your day in a leisurely way. Give yourself an hour to wake, stretch, journal, meditate and enjoy a healthy breakfast. This primes the nervous system in a way that has a positive impact on the whole day.
2. Use an organizing calendar or system that includes your goals, values and action plans. Tackling the most important task of the day first, creates a feeling of accomplishment. Seeing how your daily actions are aligned with your goals and values builds integrity.
3. Cultivate presence. Being fully present to every moment prevents the stress of dwelling on past actions or projecting into the future, while ensuring that you get the most out of the present.
4. Use your breathing to calm and center yourself. Under stress our breathing can become shallow and short. Deepening and lengthening each breath triggers the release of calming neurochemicals.
5. Add fun to each day. This can be a simple as asking yourself how you can accomplish any task at work or at home in a fun way.
6. Cultivate an attitude of gratitude. Keep a gratitude journal. Thank the people around you for their service and care. Everyone enjoys being appreciated and giving appreciation feels good too.

September 2008: Walk this Way

Walking is one of the best and most accessible exercise you can adopt.  To get more out of your walking workouts, try the following extras:

• Walk briskly for at least 30 minutes every day: briskly means you are slightly out of breath but can still carry on a conversation
• Walk as much as possible: take stairs; get off the bus a stop early; walk to the store; park in the far end of the parking lot
• Use a pedometer for awareness and motivation: start with 3,000 steps a day and gradually build up to 10,000 steps a day
• Swing your arms to build momentum and burn off more calories
• Add intervals of high speed walking for 30 seconds every 5 minutes
• Walk up and down hills or stairs to build stamina and strength
• Choose varied terrains to build balance and burn more calories
• Try using walking sticks to enhance your upper-body workout
• Try walking backwards - but be careful!

August 2008: The Physical Benefits of Exercise

The specific and proven physical benefits of exercise include:

• Increased oxygen uptake by strengthening the heart and lungs and improving circulation
• Decreased resting heart rate
• Decreased systolic blood pressure
• Increased metabolism
• Increased lean muscle mass and maintenance of healthy weight
• Increased HDL ("good") cholesterol and decreased LDL ("bad") cholesterol
• Increased muscle strength and endurance, thus improving mobility and posture
• Improved cardiovascular endurance and stamina, thus increasing energy
• Decreased risk of heart disease, stroke and certain cancers
• Improved blood sugar control, thus protecting against type 2 diabetes
• Improved structure and function of ligaments, tendons and joints, thus maintaining balance, coordination and agility
• Strengthened bones, offering protection against osteoporosis

What are some of the things that get in the way of your ability to engage in supportive exercise, even when you know the benefits?

• Not enough time or money
• Don’t know what to do
• Not motivated or interested: the costs out-weigh the benefits
• Don’t have the skills
• Unsupportive environment at work or at home
• Don’t have the opportunity to exercise or access to appropriate facilities

So fight the urge to multitask and practice being totally present to each thing you do and each conversation you have. And engage in effective stress coping mechanisms, like getting enough sleep and physical activity, eating healthily and thinking positively.

Resources: Consumer Reports on Health

 

March 2008: Do you have time for the extras?

Are you stopping at Tim Hortons on your way to work?  Looking for a snack to get you through shopping at the mall?  Thinking of dessert dining out?  How about a treat after a hard day?  Here’s how much exercise a 150-pound person would have to do to burn off the calories in some popular fast foods.

FOOD	CALORIES	TIME	ACTIVITY
1 doughnut	250	20 minutes	stair machine
1 muffin	400	50 minutes	jogging
1 caffe mocha	400	40 minutes	swimming
1 slice cheese cake	700	2 hours & 40 min.	brisk walking
2 chocolate truffles	200	20 minutes	bicycling
1 bagel & cream cheese	500	2 hours & 30  min.	ballroom dancing
1 slice pizza	500	60 minutes	tennis

You can save a lot of time in your busy day by grabbing a piece of fruit when you’re on the go and engaging in some physical activity that is part of an overall program designed for your health, fitness and well-being.

Resources: Nutrition Action Health Letter

 

February 2008: Do's & Don'ts for Avoiding Exercise Injuries

DO warm-up exercises for 5 to 10 minutes before you start - like marching on the spot
DO cool-down exercises for 5 to 10 minutes at the end of sessions - like stretching
DO exercise regularly and consistently at least 30 minutes every day of the week – brisk walking counts as exercise
DO stop at once if you experience pain or unusual discomfort

******************
DON’T exercise at a pace that’s too fast for you – if you can’t speak while exercising, slow down
DON’T double the distance, duration, frequency or intensity overnight – increase gradually
DON’T strength train the same muscles on consequtive days – take at least 1 day off between sessions
DON’T give up…just slow down – it may take 8 weeks to begin to feel and see a difference if you’ve been inactive for a long time

******************

MOST OF ALL
Do something you enjoy
Be patient and good to yourself

References: PDRhealth

 

January 2008: Body Beautiful

At a time of year when thoughts of new year’s resolutions are present and when a few pounds may have crept on during the holiday season, you may find yourself in a conflict with your body. One of the greatest gifts you can give yourself at this time is that of body appreciation: accepting the size and shape of your body; honouring its strength, resilience and beauty; and being grateful for the support it provides you. Until you appreciate your body, you will be unable to change it.

Appreciating what is now
You need to feel good about you now. If you feel bad about yourself, this is what you will focus on - how imperfect you are - and this is how you will remain. If you feel good about yourself and you know there are things you want to change, this is what will drive your actions - self-appreciation - and the positive awareness that you can change some things to create the vision you see for yourself.

Realizing the future
Clarify: get very clear on the health, fitness and weight you want to be. Describe your vision of yourself and write down specific goals to get to that vision.
Visualize: believe that you can and will achieve the vision you set for yourself. Make it your intention to live your future self now. If you see yourself as a fit person, live like one.
Act: take the actions you need to realize your goals. Honestly examine your eating habits; get active; hire a personal trainer or coach; get a buddy; make healthy food choices; join a health club or class; take time to relax; get more sleep; quit smoking; practice starting over when you get knocked off your goals rather than judging yourself for going astray. Do whatever it takes for you to reach your vision and goals.

THIS YEAR CHOOSE YOU!

December 2007: Get the benefits of strength training by stretching your options

The benefits of strength training are many: increased lean body tissue, improved strength, power and endurance, decreased body fat, increased bone density, greater energy and more. Elastic resistance training (ERT) can be a practical and cost effective way to reap the benefits of strength training. With no need for expensive, bulky equipment, an almost endless variety of exercises can be done with elastic resistance. And these light weight elastics can easily be slipped into a suitcase when travelling.

ERT is done with elastic bands or tubing that are made in varying degrees of resistance. As the band or tubing is stretched, the resistance increases, thus providing a progressive stimulus to the muscles to build strength, tone and mass. So what’s the difference between ERT bands and tubing and is one better than the other?

In general, the same colour band and tubing of the same brand has the same resistance level. A band can be wrapped around your hand or a part of the body. Tubing can have a tendency to cut into the skin when wrapped around the hand and roll over bony areas during movement. Although not essential, accessories like handles can be bought for bands and tubing which can increase the number of possible exercises. Handles are often recommended for tubing to avoid hand discomfort. Elastic bands and tubing also can be bought in closed “loops” of specific lengths, rather than a single piece. Closed loops are useful for looping around extremities rather than wrapping around the hand or using handles; however, the variety of exercises that can be done with closed loop bands or tubing is less than with a single length.

Physiologically and biomechanically, there is no difference between bands and tubing in terms of resistance training stimulus. Most of the time it is a matter of personal preference. So if you are considering beginning a strength training program or are looking for variety in your current program, bands and tubing are an inexpensive alternative to joining a gym or buying weights and machines. As with other strength training methods, safety is important and a personal trainer can show you how to get the most out of your time and effort.

Resources: “Strength Band Training”, Phil Page & Todd Ellenbecker

 

November 2007: Stretch your body and mind with yoga

It may have started out being popular only in select circles, but yoga has now become part of the general consciousness. Yoga is the union of body and mind through movement, breathing and meditation. If you have an awareness of your body and mind together, you can function in a more complete way. Besides taking care of aches and pains, yoga gives you a feeling of calm while boosting your fitness level. Yoga's many incarnations can confuse the novice. What's the difference between ashtanga and power yoga anyway? Read on for a short summary of several different yoga practices.

• Hatha yoga: The most widely practiced form of yoga, hatha yoga uses a wide variety of postures (asanas), breathing techniques (pranayama), and meditation (dyana) with the goal of bringing about a sound, healthy body and a clear, peaceful mind.

• Ashtanga yoga: This method involves synchronizing the breath with a progressive series of postures performed in a highly energetic way without stopping between each posture. The process is supposed to produce intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs.

• Iyengar yoga: Created by B.K.S. Iyengar, this style is characterized by great attention to detail and precise focus on body alignment. Postures are held longer than in other styles. Iyengar pioneered the use of "props" such as cushions, benches, blocks, and straps which function as aids.

• Power yoga: A general term used to describe a vigorous fitness-based approach to yoga. Most power yoga is modeled on ashtanga yoga, but does not follow a set series of poses. This form is said to have brought yoga into the gyms of America.

• Vinyasa yoga: This term covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” In other words, the teacher will instruct you to move from one pose to the next on an inhale or an exhale. This type is sometimes also called Vinyasa Flow or just Flow.

• Bikram Yoga: Also known as hot yoga, this style is ideally practiced in a room heated to 105°F (40.5°C) with a humidity of 50 per cent. The philosophy is that extreme temperature allows for deeper relaxation and stretching. Each class follows an unchanging pattern: A series of 26 poses done twice over 90 minutes.

• Kundalini yoga: This style concentrates on psychic centers or chakras in the body in order to generate a spiritual power, which is known as kundalini energy. It combines different postures with specific breathing techniques, chanting and meditation

• Kripalu yoga: This method is composed of three stages: one focuses on the breath and alignment of the postures; the second trains internal focus and concentration while postures are held for longer periods of time; the final stage integrates meditation into the yoga practice.

Resources: CBC Online News

 

October 2007: Happier, healthier you

It’s easy to get caught up in the hustle and bustle of everyday life and lose sight of what makes you really happy. But making sure your happiness bank account is full can return dividends to your health in many important areas. Happy people have younger, hearts and arteries. They recover more quickly from surgery, cope better with pain, have lower blood pressure and longer life expectancy. Studies also suggest that happy people may have stronger immune systems, thus they are less likely to get viruses. And when they do, their symptoms tend to be milder.

Some pursue happiness, others create it. Put yourself in creation mode with these steps:

• Take care of your health by eating a balanced diet, protecting your skin from the sun, going for regular checkups and keeping stress levels to a minimum.

• Stay physically fit and active. If you don’t already have an exercise routine, now’s a good time to start. Build physical activity into your daily life.

• Look after your emotional well-being. If you feel down or depressed more often than not, talk to someone you trust and get help sooner rather than later.

• Make your relationships a top priority in life. Spend time with friends and family, and be open to new friendships.

• Feed your soul by spending more time doing what you love.

• Get involved. Volunteer at a local nonprofit organization.

• Be proud of your accomplishments. Try not to compare yourself with others.

• Take note of what’s good in your life. Take time every day to write down three things that have gone well, no matter how small.

• Use your key strengths in a new way each day for a week – or longer.

• Give gratitude. Write and hand-deliver a thank-you letter to someone who’s been good to you.

The take-away message: exercise enhances the entire cardiovascular system. Take Heart and enjoy a reduced risk of heart disease.

Resources: Real Age

 

September 2007: Take Heart

Exercise, especially aerobic exercise like cycling or jogging, is good for your heart. Here are some of the long term benefits:

• A stronger bigger heart: with exercise, your heart increases in size, just like any other muscle.

• More efficient: as your heart gets bigger and stronger, it is able to pump more blood with each contraction. This allows more oxygen to be delivered to your muscles.

• Lower heart rate: since your heart pumps more blood with each contraction (or beat) your heart can beat more slowly to achieve a given amount of output of oxygenated blood. This happens during exertion and at rest.

• Faster recovery from exertion: because your heart is bigger, stronger and more efficient, the more intensely you exercise, the quicker your heart will return to its resting rate.

• Lower blood pressure: aerobic exercise or even strength training, performed regularly, can help control blood pressure.

The take-away message: exercise enhances the entire cardiovascular system. Take Heart and enjoy a reduced risk of heart disease.

Resources: UC Berkley Wellness Letter

 

August 2007: Breakfast Bonus

Eating breakfast may tame your appetite and help keep your blood fats in check. People who eat a healthy breakfast consume fewer calories throughout the day and have better blood lipid profiles and insulin sensitivity than breakfast skippers. Some of your best breakfast choices are:

• Low-fat yogurt with fruit and nuts

• High fibre, low sugar cereal with skim milk or low fat yogurt

• Whole-grain toast with peanut butter or low fat cheese

• Egg-white omelettes with sautéed veggies

• Smoothies made with berries and low-fat milk or yogurt

These choices include a balance of carbohydrates to give you energy after fasting all night, as well as protein, healthy fats and fibre to help stave off hunger pangs throughout the morning. They can also help keep your blood sugar levels stable and give you the nutrition you need to start off the day on the right foot. On the other hand, high-calorie donuts, pastries, and sugary cereals may offer little nutritional value. They may give you quick energy, but you'll feel sluggish after your blood sugar takes a dive. Skipping breakfast altogether may contribute to blood sugar instability as well which will reduce your energy levels and thwart your weight management goals.

Resources: Real Age

 

July 2007: Posture Pointers

One of the easiest ways to strengthen your abdominal muscles, and support your back, is through good posture.

You may feel like you're already standing straight, but in reality, most of us stand like the hunchback of Notre Dame and we walk with our chins leading the way. Practice good posture by bringing your head and neck back in alignment with your spine.

Here are 5 steps to perfect posture, stronger abs and back and reduced aches and pains:

• Pull your shoulder blades back slightly toward each other and down away from your ears.

• Lift your chest up and out.

• Pull your head back just enough to keep it in line with your spine.

• Position your pelvis or hips to create or maintain a natural (but not exaggerated) arch in your lower back.

• Pull your belly button in toward your spine without changing or tilting your hips or losing the arch in your lower back.

Now, enjoy the powerful way you will feel as your body straightens and aligns itself…and don’t forget to breathe!

Resources: Real Age

 

June 2007: A Fine Balance - Part 2

Last month I talked about the importance of balance in overall fitness and gave you a simple way to test your sense of balance. This month I’m going to describe some ways to improve your balance.

Strong leg muscles and agility are keys to good balance. Regular exercise such as running, brisk walking, swimming, strength training and even gardening, help improve balance by increasing leg strength and overall agility. Yoga and tai chi also improve your sense of balance by building confidence through performing balancing moves and by increasing muscle strength and overall fitness.

Here are some simple exercises you can do right at home to work on improving your balance. When you are beginning, stand near something that you can grab for support in case you need to. Or exercise with a partner for safety and enjoyment.

• Without holding onto anything, rise on your toes 10 times. Repeat with your eyes closed.

• Stand on one leg, bending the other knee slightly and raise the foot off the floor. Repeat 10 times first with your eyes open then again with your eyes closed. Then switch legs.

• Holding onto something, stand on a piece of foam rubber not more than 2 inches thick. Then balance without holding on.

• Walk a straight line, heel to toe – place the heel of one foot directly in front of the toes of the other.

• Spend a little time each day standing on one foot, then on the other. You can do this while you are waiting in line at the coffee shop.

If you want to invest in some simple and fun equipment, a stability ball or Bosu balance trainer can be used to do all kinds of muscle strengthening exercises while you work on your balance.

Resources: University of California, Berkeley Wellness Letter, August 2006

 

May 2007: A Fine Balance

We rely on a complex system of feedback and control to maintain balance, including our:

• inner ear, which monitors motion and provides clues to which way is up

• eyes, that perceive direction and motion

• feet, skin, muscles and spine, all of which provide balance signals that allow us to sense where our body parts are in space

• central nervous system, which manages all of these parts

If anything goes wrong, like insufficient blood flow to the brain, we can lose our sense of balance and possibly fall. Balance is just as important in the physical activities of daily life as it is in sports.

Try this simple test to measure your sense of balance. You will need a watch or clock with a second hand to time yourself.

Stand close to a sturdy chair or surface that you can grab should the need arise. Close your eyes. Slowly lift one foot and see how long you can balance on the other foot.

Most people over 40 can’t go past 15 seconds. Even if you can, it’s worth trying to improve your sense of balance to reduce the risk of injury and increase your quality of life. Watch for next month’s tip where I will give you some easy exercises to help improve your balance.

Resources: University of California, Berkeley Wellness Letter, August 2006

 

April 2007: Demystifying Antioxidants

So you’ve heard about antioxidants and free radicals, and maybe even flavonoids. But have you ever really understood what these things are and what they can do for you or to you? This article will explain in plain language what they are and where to find them.

Antioxidants are chemical substances that help protect against the cell damage from free radicals. Free radicals occur when your body burns oxygen to produce energy to exercise and to process the food you eat; they can damage cells, clog arteries and lead to disease. Antioxidants that neutralize free radicals include vitamin A, vitamin C, vitamin E, and flavonoids. Flavonoids are water-soluble pigments found in many plants and are believed to defend against allergens, viruses and carcinogens.

So now that you understand what’s going on, you might be wondering how to get antioxidants and flavonoids. To obtain a broad selection of these wonderful chemicals, eat a diet rich in brightly coloured fruits and vegetables and drink tea. Here are the top 10 foods to consume on a regular basis to get your fill of these healthy allies:

• Dried beans (like kidney beans)

• Blueberries

• Cranberries and cranberry juice (naturally sweetened)

• Artichokes

• Strawberries

• Red delicious apples and granny smith apples

• Prunes and plums

• Sweet and russet potatoes

• Tomatoes and tomato juice

• Broccoli

 

March 2007: Brain Gym

Studies have shown that physical exercise helps older people stay sharp and improves problem-solving skills and other mental abilities. We also know that aerobic exercise, the kind that enhances cardiovascular fitness, produces beneficial changes in the brain. Researchers have now found that people age 60 to 79 who exercised aerobically for one hour three times a week actually increased their brain volume. Such changes can result in a brain that is more efficient and adaptive and less impaired by age-related changes. People in the study who only did stretching and toning workouts did not have these improvements.

For overall health and wellbeing, Health Canada recommends that people of all ages engage in 30 minutes of moderate aerobic activity 5 to 7 days a week. Moderate activity should raise your heart rate and get you sweating a bit, but you should still be able to carry on a conversation. Activity can include anything from housework to jogging. And if you’re short of time, try breaking one 30 minute session into three 10 minute sessions throughout the day. It all counts toward improving cardiovascular health and brain functioning. For more information on aerobic conditioning, check out the articles on my Resources & Links page.

Resources: University of California, Berkeley Wellness Letter Vol. 23 Issue 5

 

February 2007: Spice up your aerobic workouts with intervals

When you’re about to lace up your running shoes, put on your swimsuit or get on your bike, including interval training in your workouts can burn more calories and boost your cardiovascular fitness level by moving you out of your comfort zone. Interval training involves integrating repeated bursts of strenuous activity followed by low-intensity recovery periods into your aerobic program.

Here’s an example for walker or runner in a 30 minute workout: after a 5 minute warm-up, in the core part of your workout, alternate 30-second bursts of very fast walking or running with 1-2 minute recovery sessions at your warm-up pace. Do 4 repetitions for every 20 minutes of core walking or running. Finish with 5 minutes of cool-down at your warm-up pace.

Go gradually and be patient with yourself. You're going to love what intervals do for your workouts and your cardiovascular fitness, but the first few times won't be easy. If you have a heart condition, high blood pressure, or you are uncertain, check with your physician before stepping up the pace of your workout.

 

January 2007: New Year's Intentions

A new year’s resolution is a worthy concept - starting off the year with a change for the better. However, for many of us, these resolutions have devolved into a subconscious exercise in self-loathing. For example: I’m going to loose 10 pounds! (message to self - I’m fat); I will stop drinking alcohol! (I’m unhealthy); I’m going to phone my folks every week (I’m selfish and ungrateful). What would be the difference if you celebrated this new year by exchanging your resolutions for intentions?

While a resolution often focuses on a perceived negative aspect of ourselves such as, I want to lose weight, so no more sweets and ice cream, an intention explores what is behind the thought or feeling. I crave sweets and ice cream when I’m feeling stressed or sad. I will make an intention to become more conscious of these cravings and to allow my feelings to arise, to acknowledge them and let them pass, rather than avoiding or appeasing them with sweets.

Here are three steps to take to turn resolutions into intentions:

Look inward: for several days, set aside some time to reflect or write in a journal about your typical resolutions. How do they make you feel? Anxious or relaxed? Unsettled or calm? Incomplete or whole? Now contemplate how you would like to feel during the new year and reframe your results-oriented resolutions into intentions that will make this year’s journey more joyful and worthwhile.

Put it into words: create a short sentence or phrase for your intention that is based on trust and love rather than fear and hatred. For example: may I respect and love my body and be open to what I can learn about my cravings and feelings, rather than I’m only going to eat wholesome food so that I will lose weight.

Be firm and fair: change doesn’t happen overnight. When you stray from your intention, rather than berating yourself, gently remind yourself of its essence. But also be firm in your resolve. Incorporate your intention into your daily routine by posting it on your refrigerator, mirror or computer. Or simply say it to yourself whenever the need arises.

Living your intentions with a sense of mindfulness, by keeping your mind focused on your experience in the moment before you add you reactions and associations, will make this new year a journey of awakening.

Resources: YogaJournal.com

 

December 2006: Reducing Holiday Stress

Holiday preparations, socializing and trying to keep up with the demands of your job can leave you feeling overwhelmed and stressed out. While the holidays are a time to enjoy family and friends, it is also important that you take care of yourself. Here are some ideas on taking good care of yourself, so you can make the most of this special time of year.

Create time alone: schedule time to take a walk in nature, curl up with a movie, meditate, or just do nothing. Set boundaries, say no & don’t overbook: if there are time conflicts, pick the invitations you will enjoy the most. Put a plan in place for the number of social engagements you really want to take part in. Think about what best meets your needs and those of your partner or children.

Don’t overspend: set a budget and stick to it. You may feel good making others happy now, but stress will set in when you get the bills in January. Remember that the holidays aren’t all about shopping.

Pleasure & pamper yourself: enjoy the season without abusing your body. Over indulging in food or alcohol won’t make you feel good about yourself or your body. Treat your body with love and respect and pamper it in small ways like having a massage, taking a bath, or getting outdoors for some fresh air. If you’re not already active, getting active could be your gift to yourself for this holiday season.

Make couple time: if you have a partner, find time to relax and be together, just the two of you. Family and friends are important and fun, and the holidays are a terrific opportunity to spend some romantic time together. Try a little holiday get-away if you can.

Remember that it’s not your responsibility to ensure that everyone is having a good time during the holidays; but, if you are able to peacefully enjoy the pleasures of the season, your joy just might become contagious.

Adapted from CanadianLiving.com

 

November 2006: Breathing for better health & relaxation

Breathing is something that most of us don’t need to remember to do. Thankfully, our body automatically takes care of it for us. Because of this, we are often not aware of the way in which we are breathing or of ways to breathe that can rejuvenate, reenergize and relax.

Take a moment right now and focus on your breathing. Look down at your torso...see anything moving? Probably not. That's because most people typically take short, shallow breaths -- the kind that come from your chest. For you to really improve your lung function, you need to practice taking deep, whole breaths. It should take about 5 seconds to inhale and 7 seconds to exhale. And your belly should get big, then small. Try it out! Do you feel the difference?

Your diaphragm is the muscle that pulls your lungs down when you inhale so that they can expand and really circulate oxygen throughout the whole lung. As your diaphragm pulls your chest cavity down and you inhale filling your lungs, your belly button should be moving away from your spine. Your chest also will widen, and maybe even rise a bit. When your lungs feel really full, exhale slowly and pull your belly button toward your spine to expel the last bit of air from your lungs.

Now that you know how to breathe deeply, what are the benefits? There are many: your lungs and blood vessels function better; more oxygen is circulated throughout your body; more toxins are removed from your body; and, deep breaths relieve stress. Try a daily practice of taking 10 deep breaths in the morning and 10 at night -- and 10 any other time you feel the need for a refreshing pause -- and watch the effect on your energy and mood. 

Adapted from Real Age

 

October 2006: Soothing music to heal your mind & body

When you listen to a soothing piece of music your pulse and breathing will generally slow down. This relaxation effect has several potential health benefits: 

• Reduced blood pressure and heart rate

• Better and more satisfying sleep

• Reduced feelings of stress

• Less short-term and chronic pain

• Easing of Alzheimer’s symptoms.

To make the most out of the potential healing effects of music:

• Choose music that you find relaxing

• Consider getting ear-cupping headphones to block out disruptive sounds

• Get comfortable and take your time.

Adapted from Consumer Reports on Health

 

September 2006: Timing your exercise

When's the best time of day to exercise?  Let your body's thermostat decide.

In hot weather, it's smart to schedule workouts around your body's core temperature, which rises and falls over a 24-hour period. You're less likely to feel the heat in the morning, when your core is coolest, making it the ideal time to bike, run, or do other aerobic exercise. Be sure to warm up first with 5 minutes of brisk walking or biking in a low gear. A cool core temperature counteracts hot, sweaty endurance work, but it also makes muscles stiffer at the beginning of a workout, so start slowly and give your system time to warm up.

Plan strength training for the afternoon, when your core temperature is warmer, making your muscles and joints more supple. Strength training involves short, intense bursts of activity, so it's better suited to the afternoon when your core body temp is higher. That inner warmth makes joints and muscles supple and enhances nerve, muscle, and metabolic function, all of which help make your workout more productive.

References: RealAge.com

August 2006: Top 5 Health Factors

The top five health factors that age your body are smoking, high blood pressure, diabetes, obesity and inactivity. These are all integrated factors that are driven by the lifestyle choices you make. Luckily, regular exercise can help take care of four of these. And if you don’t smoke, you’ll be better able to exercise. The payoff for investing in healthy lifestyle choices is huge and it’s never too late to begin.

Adapted from www.RealAge.com

 

July 2006: Conscious Eating

We all know that we need to eat to live: and we all know that sometimes we live to eat.  Conscious eating habits can make eating a truly enjoyable and fully satisfying experience.  And, mindfully eating can help you with your weight management goals.  Here are some tips for practicing conscious eating.

 [ Eat when you are hungry: learn to recognize true hunger signals as opposed to eating from boredom, stress, or emotional upset.

[ Relax briefly before eating: take a few moments to breath deeply and eliminate any tension you may be feeling.

[ Eat while sitting, in a calm, pleasant environment.  Don’t do other things while you are eating like driving, watching TV, talking on the phone, or reading.

[ Pay attention to, and enjoy, your food: notice the taste, texture and aroma. Chew your food purposefully to get the most satisfaction from every bite.

[ Stop eating when you are full: learn to recognize when you have eaten enough to satisfy true hunger signals.

[ Accept lapses in conscious eating: at times we all eat too much, too quickly or too absentmindedly.  Don’t make it a big deal.  Simply notice it, learn from it, and return to your commitment to eat mindfully.

 Adapted from The Kripalu Cookbook: Gourmet Vegetarian Recipes

June 2006: Back Care

Back problems can not only cause short and long term pain, but they can interfere with your best intentions for living an active lifestyle, to say nothing of your ability to get around in a day.  Here are 10 tips for health back care.

 1.      Stop Smoking: smoking can damage spinal disks, weakens ligaments and thin bones.

2.      Lose Weight: shedding excess pounds reduces the load on your spine.

3.      Choose the right mattress: it should exert pressure evenly on your body – not too hard and not too soft.

4.      Sleep right: when on your side, put a pillow between your legs; when on your back, use only a small pillow under your head and another pillow or rolled blanket under your knees.

5.      Learn to lift: keep the object you are lifting close to your body; lift with your legs without bending, twisting or turning.

6.      Stay balanced: when carrying two or more objects, try to hold roughly the dame weight in each hand.

7.      Don’t overreach: stand on a stool or step ladder to get objects above shoulder level.

8.      Push, don’t pull: move heavy objects by pushing rather than pulling.

9.      Stand and sit right: when standing, your head should be centered directly above your neck with shoulders level and chest up.  When sitting, keep your head upright, spine against the chair back, forearms on chair arms, knees level with or slightly higher than your hips and feet flat on the floor.  Place a small cushion between the small of your back & the chair.

10. Move naturally: consider an activity that emphasizes fluid coordinated motions such as tai chi or yoga.

 Adapted from Consumer reports on Health

May 2006: Muscle Madness

If you think that muscle building (strength or weight training) is only for the bulging biceps crowd, think again: building muscles is one of your best allies in the battle against fat.  Here’s why.

Both fat and muscle tissue burn calories just to maintain themselves.  A pound of fat burns two calories a day – but a pound of muscle burns a whopping 30 to 50 calories a day.  The more muscle tissue you have, the more calories you burn each day, even if the day’s most strenuous exercise is channel surfing!

Muscle mass and peak performance in strength and endurance activities decrease by about 1% to 2% per year, starting between ages 20 and 35.  Middle age also tends to be a time when people begin to slow down and become less active, which itself depletes muscle tissue.  When muscle tissue shrinks, a vicious cycle begins: your ability to burn calories plummets and your fat deposits grow.

Trying to reverse this process with a crash diet alone may just make matters worse.  Crash diets can rob the body of muscle as well as fat.  For example, in a quick 30 pound weight loss, 4.5 pounds of muscle could vanish and that lost muscle means that you will burn calories more slowly than you did before.  The obvious solution is that you need to build, or at least maintain, muscle while loosing weight.

For shedding pounds and keeping them off, for maintaining your health and extending your life, for improving your looks and your outlook – for all of these things, exercise needs to be a regular part of your life.

Adapted from www.pdrhealth.com

 

April 2006: Mental Fitness

What is mental fitness? The characteristics of good mental health include:

Realistic attitude: life can sometimes be disappointing, but try to also look on the bright side.

Self-actualization: remember what is important to you in life.

Emotional support: building close ties with family, friends and support services is important.

Flexibility: feel your feelings and talk about them openly.

Resilience: handle stress, anger and anxiety the best you can; try not to let negative emotions bring your down for too long.

Did you know that exercise builds mental fitness? Regular exercise has been shown to:

- reduce symptoms of anxiety, depression and panic disorder

- ease tension and stress

- improve mood and instil a positive outlook

- enhance self-esteem and positive attitude.

Pick an activity you like and try to make it a habit.  The regularity of the activity makes a difference in building mental fitness and enjoying it will increase the regularity.

Adapted from the Canadian Health Network

 

March 2006: National Nutrition Month

 

Healthy eating may be a bit bewildering at times.  And the amount of complicated and sometimes conflicting information can seem overwhelming.  Here’s a simple way to help you decide how much of what types of food are recommended to promote healthy eating and maintain healthy body weight.

Food (recommended servings per day)	One serving	What it looks like
Grain products (6 - 7 whole grain servings/day)	1 slice of whole grain bread or half a whole grain bagel, pita or bun	CD case
	¾ cup (30g) cold cereal	2 soup ladles
Fruits & vegetables (7 – 10 servings/day)	1 medium apple or tomato	Computer mouse
	½ cup fresh, canned or frozen vegetables or fruit	Small fist
Milk products (2 – 3 servings/day)	50g low fat cheese	4 Dice
	¾ cup (175g) fat free/low fat yogurt	Tennis ball
Meat & alternatives (2 – 3 servings/day)	50 – 100 g meat, fish or poultry	Deck of cards
	2 tablespoons (30ml) peanut butter	Golf ball
Fat	1 teaspoon unsaturated fat (olive oil)	Tip of your thumb

If you’re not physically active, or you need to lose weight, eating the number of servings at the low end of the scale is recommended.  If you get 30 – 60 minutes of moderate physical activity daily, you can increase the number of servings up to the maximum.   

References: Canada Food Guide.  Heart and Stroke Foundation.

 

February 2006: Steps Count

 

The average person takes between 2,000 and 5,000 steps daily just in the course of performing typical activities of daily life, such as moving about the house or doing errands.   According to a new set of physical activity guidelines, this level of activity is considered to be sedentary.  Here is how current physical activity guidelines rate the number of steps you take in a day.  

• 2,000 – 5,000 steps/day = sedentary

• 5,000 – 7,499 steps/day = low activity

• 7,500 – 9,999 steps/day = somewhat active

• 10,000 – 12,499 steps/day = active

• 12,500 steps/day = highly active

 If you're new to exercise but would like to increase your physical activity level, start by taking a daily 15-minute walk around the block after dinner to accumulate more steps. Increase this amount gradually until you reach your 10,000-step goal.

References:  “How many steps/day are enough? Preliminary pedometer indicies for public health”. Tudor-Locke, C., Bassett, D. R. Jr., Sports Medicine 2004;34(1):1-8; www.thewalkingsite.com