January 31 - Top Health Tips

Found this great article about Top Health Tips and wanted to share:

JOSEPH ZUCKERMAN, MD
Professor and chairman of the Department of Orthopedic Surgery at NYU Langone Medical Center

1. The best habit to adopt is daily exercise. But don’t perform the same exercise every day. Have three or four different regimens, and rotate through them.

2. The simple act of taking a daily “baby” aspirin (81 mg) can decrease the chance of heart attack, stroke and other serious health problems in higher-risk patients. But always check with your doctor.

3. The key is to achieve balance between work and your personal life, because when all is said and done, your legacy is your family and the people you love.

4. Get a physical in 2011! And those who have had regular checkups should not stop!

PASCAL GOLDSCHMIDT, MD
Dean of University of Miami Miller School of Medicine

5. Happiness is the least known health tip. It’s not that unhappy people will always live shorter lives. But when an individual has a happy life that is well balanced with family, love, a great career and interesting hobbies, they will live longer.

6. My best advice: Restrict your calories. You can make up all the stories you want about different diets, but the only thing that truly counts is how many calories you eat a day.

JAMES BECKERMAN, MD
Cardiologist and WebMD resident cardiology expert

7. Wellness is a verb. Think of health not as a target, but as a journey that has no end.

8. Avoid smoking. That’s something we all know about and give lip service to, but it’s just truly devastating what smoking can do to people, and yet amazing what quitting smoking can do to people.

PAMELA PEEKE, MD
Author, spokesperson, professor, and nutrition and fitness correspondent for Discovery Health Channel

9. Laugh a lot—why? It will put you in the right mood to not take life so seriously. We spent years studying cortisol, and when you laugh stress hormones plummet.

10. Have a rich social life.

11. Take a mini-chill. Hubert Benson, founder of Harvard’s Benson-Henry Institute for Mind Body Medicine, taught me to incorporate mini meditations throughout the day. It allows the mind and body to have a moment to just turn it off.

12. Avoid toxic stress—meaning any stress with feelings of helplessness, hopelessness and defeat.

13. Use your head. The secret to living a healthy life starts with a healthy mind that must be maintained throughout your life. It’s gotta be worked.

These tips are a great way to end the first month of 2011!

January 30 - Oh! My Aching Back!

Statistics show that two-thirds of U.S. adults will experience back pain in their lifetime.

In your day-to-day activities, are you putting unnecessary strain on your back? Here are some ways to protect your back and relieve back pain:

* Stand up straight. Good posture will relieve pressure from your lower back.

* Stay fit. Exercise is important for keeping your muscles strong and maintaining a healthy weight. Being overweight puts more of a strain on the back. People who exercise infrequently also are more prone to back injury because their muscles are not accustomed to the exertion.

* Have an ergonomic work area. Your chair should support your lower back and help you maintain good posture. If you work on a computer, the screen should be positioned so that you do not have to tilt your head up or bend your neck down to see it. Sitting in the same position for a long period of time also strains your back. Get up from your desk and walk around several times a day.

* Evaluate your mattress. A mattress that is too soft or too firm can be a major culprit in back pain. Flip your mattress several times a year to keep it from wearing out in the spot where you sleep.

* Lift properly. Keep your back in its natural position and bend your knees. Do not twist your body or bend at the waist while lifting. If something is too heavy, do not lift it by yourself; ask for help.

* Try yoga. Yoga involves special stretching exercises that will loosen the muscles in your back.

* Use a pain relieving patch. The Absorbine Jr. Back Patch, for instance, was developed to target back pain with deep, penetrating heat. The blend of menthol, camphor and eucalyptus oil goes straight to the point of pain to relieve back spasms and muscle aches. According to the manufacturer, it relieves chronic back pain for up to eight hours.

It is never advisable to sleep over a backache. Research shows that people who take to their beds with backache take the longest time to recover. Those who avoid bed-rest and continue normal activities as much as possible have less pain.

January 29 - Still Smoking?!

The latest survey shows that 20% of kids between the ages of 13 and 17 light up, a figure that has generally held steady since 2003. And 20% of adult in this country still smoke. It is mind boggling to me with all of the information that is out there about the health risks associated with smoking that people are still doing it.






If you need a list of reasons to quit here is a short one:

• Smoking makes your skin look bad -Because smoking restricts blood vessels, it can prevent oxygen and nutrients from getting to the skin - which is why smokers often appear pale and unhealthy. Studies have also linked smoking to an increased risk of getting a type of skin rash called psoriasis.
• Smokers have bad breath - Cigarettes leave smokers with a condition called halitosis, or persistent bad breath.
• Smokers' clothes and hair smell bad - Bad-smelling clothes and hair. The smell of stale smoke tends to linger - not just on people's clothing, but on their hair, furniture, and cars. And it's often hard to get the smell of smoke out.
• Smoking reduces athletic performance - People who smoke usually can't compete with nonsmoking peers because the physical effects of smoking (like rapid heartbeat, decreased circulation, and shortness of breath) impair sports performance
• Smokers have greater risk of injury and slower healing time -Smoking affects the body's ability to produce collagen, so common sports injuries, such as damage to tendons and ligaments, will heal more slowly in smokers than nonsmokers.
• Smoking increases risk of illness - Studies show that smokers get more colds, flu, bronchitis, and pneumonia than nonsmokers. And people with certain health conditions, like asthma, become more sick if they smoke (and often if they're just around people who smoke). Because teens who smoke as a way to manage weight often light up instead of eating, their bodies also lack the nutrients they need to grow, develop, and fight off illness properly.

All of these reasons along with risk of cancers, and other life threatening illness should be enough to convince you to quit.

So make today the day you decide to quit!!

January 28 - Garlic Isn't Just for Keeping the Vampires Away

Garlic is the mother of all cures. Researchers in Liverpool have found that 5ml of garlic extract lower levels of a disease-causing chemical by up to 48 per cent.

Garlic is regarded as one of the most effective remedies to lower blood pressure. The pressure and tension are reduced because it has the power to ease the spasm of the small arteries. It also slows the pulse and modifies the heart rhythm, besides relieving the symptoms of, shortness of breath and the formation of gas within the digestive track.

Garlic is one of the most beneficial foods for the digestive system. It exercises a beneficial effect on the lymph, aids in elimination of noxious waste matter in the body. It stimulates peristaltic action and the secretion of the digestive juices. Crushed cloves of garlic may be infused in water or milk and taken for all types of disorders of the digestion. It has an antiseptic effect and is an excellent remedy for infectious diseases and inflammations of the stomach and intestine. The oil of garlic is absorbed into the alimentary tract and is eliminated partly through the urine.

Garlic has also been used successfully for a variety of skin disorders Pimples disappear without scar when rubbed with raw garlic several times a day. Even very persistent form of acne, suffered by some adults, has also been healed with garlic. The external use of garlic helps to clear the skin of spots and pimple, and boils. The process is further helped by taking the garlic orally also, to purify the blood-steam so as to secure a long term clearance of the skin. A regular course of three garlic capsules per day should help to clear minor skin infections quickly.

Garlic has antibacterial, antiviral, and anti-fungal activity' It may work against some intestinal parasites. Garlic appears to have roughly 1 % the strength of penicillin against certain types of bacteria. This means it is not a substitute for antibiotics, but it can be considered as a support against some bacterial infections. Candida albicans growth is inhibited by garlic, and garlic has shown long-term benefit for recurrent yeast infections.

More than 250 publications have shown that garlic supports the cardiovascular system. It may lower cholesterol and triglyceride levels in the blood, inhibit platelet stickiness (aggregation), and increase fibrinolysis-which results in a slowing of blood coagulation. It is mildly antihypertensive and has antioxidant activity.

Garlic is truly a superfood. Eat it daily for good health

January 27 - Make Time for Down Time

Our daily lives are crammed pack with appointments, activities, errands and our jobs and responsibilities. More often than not we are expected to multi-task and even manage to be in two places at once. The pressure we put on ourselves to over achieve is tremendous.

And it can even be worse for our kids. With school, sports, scouts, church activities, and family responsibilities our kids schedules are insane.

It is so important to step back and take some time off from all of the insanity of the daily grind. Being on the move constantly all day long can take its toll very quickly so it is important to take the time to stop and smell the roses.

Here is some suggestions for some down time activities:

• Read a book
• Write a letter to a family member or friend
• Watch a movie
• Meditate
• Sit outside and just take in nature

Whatever you choose to do or do nothing at all, do it often. Down time is a great way to recharge.

January 26 - You Gotta Squeeze Some Lemons

You will hear me talk about the benefits of detox often. I believe everyone should do some form of a detox at least every couple of months.

This simple concept of detox is to achieve these aspects:

• Reduce the amount of toxins and pollution into our body to lessen the burden against the detoxification organs
• Promote healthy eating, nutrition and supplementation to help our body effectively clear the toxins

Great Benefits of Detox:

• Improve our Immune Function
• Scavenge free radicals and eliminate toxins
• Strengthen body’s fight against cancer cells and generate healthy cells in our body
• Cleanse mucous, congestion, fermentation, inflammation in our digestive tract
• Purify our blood
• Reform our lifestyle addictions for sugar, salt, high glycemic carbohydrates, alcohol, junk foods, nicotine, etc

One of the simplest things you can do on a daily basis to detox is drinking warm lemon water in the morning when you wake up. Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions.

Squeeze the juice of half of a lemon into warm water and drink daily.

Enjoy!

January 25 - Take A Deep Breath

In a 2005 review and analysis of several studies, Richard Brown, MD and Patricia Gerbarg, MD reported that yogic deep-breathing techniques were extremely effective in handling depression, anxiety, and stress-related disorders. These techniques can serve as an excellent adjunct to conventional medical treatment — or in some cases as a suitable substitute — in treating myriad psychological disorders, as well as eating disorders and obesity.

Deep breathing involves flexing your diaphragm while taking deep, even breathes. When done correctly deep breathing can be therapeutic and have noticeable health benefits. With enough practice it can even become your standard way of breathing. Deep breathing is very often used as therapy for problems like hyperventilation and anxiety disorders. By simply adding a few minutes of deep breathing here and there through your day you can greatly increase your health while decreasing your stress.

How does deep breathing help your general health? Well first off it can reduce stress. When stressed people have the tendency to take shallow breathes. Some studies can shown that a fast breathing rate is linked to high blood pressure To relax you do the opposite. In the same vein of thought it can help to clear and focus your mind. Deep breathing can increase your energy level and helps turn off racing thoughts.

Deep breathing also releases endorphines into the system. These are our bodies natural painkillers. This can help relieve general aches and pains, as well as help ease problems with sleeplessness. Deep breathing also relaxes muscles, a major cause of neck, back and stomach pains. Some studies have shown that deep breathing can also benefit asthma sufferers. This is partly because deep breathing can strengthen weak abdominal and intestinal muscles, and who doesn’t want that?

To try deep breathing you must draw air into the lungs while expanding the stomach rather than your chest. Sit or lie down somewhere quiet and get comfortable. To be able to feel the difference between your regular breathing and the deep breathing you can place one hand on your stomach and the other on your chest. This will let you feel when you are breathing correctly.

Yoga practices incorporate deep breathing (or pranayama) into the exercise. So while yoga has many other health benefits, one of the best is it will help you with learning to breathe correctly.

So take a deep breath today!

January 24 - 16 Weeks to Swimsuit Weather

Okay ladies, swimsuit weather is 16 weeks away. Will you be ready? Start making your plan now. Evaluate where you are right now and set your goals.

Remember for every pound you lose per week, you have to cut out 500 calories a day. The best plan is to combine movement and cutting calories. But be sure you are doing it in a healthy way.

Here are some tips to begin your weight loss:

1. Do not drink soda or any sugary drinks. Drink only water.

2. Stay away from fast food.

3. Do not snack between meals. If you do get the munchies, limit what you eat to fruits and veggies (except carrots).

4. Eat protein with every meal.

5. Exercise 6 days a week. Even if it is just a walk on 1 or 2 of those days, get moving.

6. Limit alcohol consumption.

7. Stop eating white flour or sugar.

8. Get plenty of sleep.

9. EAT BREAKFAST EVERY DAY!!

10. Make yourself accountable to someone for keeping your plan on track. A friend, spouse or personal trainer, whom ever will keep you moving and on track.

The countdown begins!!!

January 23 - Why is Yoga Good for You?

Yoga is not only a great physical workout but it is therapeutic. Yoga combines fitness for the mind, body and spirit - a total body workout. Yoga helps you become more aware of your posture and body alignment. It improves your flexibility and also helps you deal with stress.

What can yoga do for you?

The physical benefits: Creates a toned, flexible, and strong body. Improves respiration, energy, and vitality. Helps to maintain a balanced metabolism. Promotes cardio and circulatory health. Relieves pain. Helps you look and feel younger than your age. Improves your athletic performance.

The mental benefits: Helps you relax and handle stressful situations more easily. Teaches you how to quiet the mind so you can focus your energy where you want it to go - into a difficult yoga pose, on the tennis court or golf course, or in the office. Encourages positive thoughts and self-acceptance.

The spiritual benefits: Builds awareness of your body, your feelings, the world around you, the needs of others. Promotes an interdependence between mind, body, and spirit. Helps you live the concept of "oneness."

Anyone can do yoga-no matter how young or old you are, whether you're a couch potato or a professional athlete. Size and fitness level do not matter because there are modifications for every yoga pose. The idea is to explore your limits, not strive for some pretzel-like perfection.

I expect to see you at a yoga class soon!

January 22 - Juice It!

Juicing is a great way to get your daily servings of fruits and vegetables. It is so healthy provides high quality nutrition.

Well, there are 3 main reasons why juicing is so beneficial :

1. The juice requires hardly any digestion, so all its nutritional goodness gets rapidly into your system.
2. When you juice, you use more fruits and vegetables than you could actually eat. As a result, you are drinking a densely packed amount of vitamins, minerals and other plant-based nutrients.
   
3. Liver detoxification

Below are some of the many health benefits of juicing :

Improving the cardiovascular system and heart health:

• Both antioxidant vitamins C and E prevent the damaging effect of free radicals on artery walls. They prevent blood from sticking, clotting, becoming toxic as well as helping to lower triglycerides levels (Here is more info about. Good to great levels of vitamin C can be found in most vegetables and fruits. For the health benefits of juicing vitamin E you can use blackberries, kiwi, asparagus and spinach in your juicer recipes.
  
• Potassium and magnesium are essential for proper heart function and a regular heart beat. Blackberries are a good source for both these minerals.
  
• Additionally, as we know, being overweight plays a fundamental role in developing heart disease, so its good to take some common sense and a realistic approach on how to lose weight and maintain a healthy weight.

For more info on the benefits of juicing, visit this website:
http://www.bestofjuicing.com/

January 21 - Take Your "C"

Our bodies do not produce vitamin C naturally. Vitamin C is a common supplement used to heal and prevent illnesses. There is no down side to adding this supplement to your daily routine. The daily recommended dose is 500 mg plus 5 servings of fruits and vegetables. Vitamin C can be found in fresh fruits, veggies, lemons, tomatoes, pineapple, and even broccoli.

Vitamin C is often used for the prevention and cure of the common cold. This is a controversial topic amongst many. Studies have shown that does little if anything to prevent and cure a cold. However, studies have also proven that Vitamin C lowers the risk of catching a cold during times of physical stress. Both, marathon runners and soldiers are 50%less likely to catch a cold if they consume a daily dose of this supplement.

Vitamin C is also used for skin care ingredients. It is scientifically proven that this natural product helps wrinkle reduction and skin rejuvenation. Vitamin C can benefit the skin in two ways. One being, it is an antioxidant and can help reduce skin damage, reduce wrinkles, and improve skin texture. The second benefit when adding Vitamin C to skin cells increases the synthesis of collagen which is a key protein of the skin.

Vitamin C is a water-soluble vitamin and an antioxidant. In addition to being an excellent immune system booster, it is essential for healthy bones, skin and teeth, as well as the production of collagen. It is also needed for proper wound healing and for regulating blood cholesterol.

Read this article for great tips on taking your "C."

Read more: How to Best Absorb Vitamin C Supplements | eHow.com http://www.ehow.com/how_3952_absorb-vitamin-c.html#ixzz1BuSvX4wf

January 20 - Put "Eat Chocolate" on Your List of Things to Do Today and You'll Get at Least One Thing Done!

Here's a prescription I know everyone will stick with - EAT CHOCOLATE!!

Seriously! Chocolate has a lot of healing attributes. Full of antioxidants, it could be just what the doctor ordered.

Chocolate comes from plants so it contains many of the same health benefits as dark vegetables. The benefits come from the flavonoids which act as the antioxidants. As you know, antioxidants prevents aging caused by free radicals. This reduction in aging may prevent heart disease. Dark chocolate contains almost 8 times the amount of antioxidants of strawberries.

The flavonoids can also relax blood pressure through the production of nitric oxide. They can also help balance certain hormones in the body.

Dark chocolate has been shown to reduce the bad cholestrol levels up to 10 percent.

And for your moods, chocolate stimulates endorphin production which gives a feeling a pleasure. And it contains serotonin which acts like an anti-depressant. And finally it contains theobromine, caffeine, and other stimulants.

So I recommend eating 3-4 ounces of 70-80% cacao dark chocolate a day.

Enjoy!

January 19 - Vegetarians Don't Eat Fish

There is a lot of confusion when it comes to the dietary lifestyles of vegetarians, vegans, or raw foodists. So here's the breakdown.

Vegetarians - They eat fruits, grains, and nuts. But eat no meat or fish. Often they do not consume any animal products at all such as eggs or dairy.

Pescetarians - Diet like vegetarian but includes fish (but no meat).

Vegan - Veganism is a diet and lifestyle that seeks to exclude the use of animals for food, clothing, or any other purpose. Vegans endeavor not to use or consume animal products of any kind.

Raw Foodists - Lifestyle promoting the consumption of uncooked, unprocessed, and often organic foods as a large percentage of the diet. Raw foodists typically believe that the greater the percentage of raw food in the diet, the greater the health benefits. Raw foodism or a raw diet is usually equated with raw veganism in which only raw plant foods are eaten. Depending on the type of lifestyle and results desired, raw food diets may include a selection of raw fruits, vegetables, nuts, seeds (including sprouted whole grains (such as gaba rice), eggs, fish (such as sashimi), meat (such as carpaccio), and non-pastuerized/non-homogenized dairy products (such as raw milk, raw milk cheese, and raw milk yogurt).

If you don't want to choose any of these extremes, a good healthy choice is to adopt a good portion of any of these lifestyles.

Hope that clears it up!!

January 18 - Kick the Soda Can

Did you know that when our body pH is acidic, it promotes illness and poor health? Acidic pH level in human body fluids are prime environment for bacteria, virus, other undesirable menace and even cancer cells to grow.

While almost everything we do ,including our life style and our diets contributes to our body acidity, the long term effects of soda are devastating to our body. In fact it take 32 glasses of alkaline water at a pH of 9 to neutralize acid from one 12 oz. cola or soda. When you drink sodas, the body will use its own stored alkaline buffers which are mainly calcium from the bones and DNA to raise the body's alkalinity levels, especially to maintain proper blood alkaline pH levels. Acidic blood levels can cause death!

Scientists and doctors have found that over 150 degenerative diseases are linked to acidity, including cancer, diabetes, arthritis, heart disease, gall and kidney stones,osteoporosis, hypertension, memory loss and many more. All diseases thrive in an acidic, oxygen poor environment.

Acidity, sugars and artificial sweeteners can shorten life. Acidosis, lack of nutrients (minerals and vitamins), poor diets and improper digestion contributes to most degenerative diseases. Doctors have found degenerative diseases like osteoporosis, diabetes, arthritis...etc., in younger age group than before.

Acidity is only one problem with soda. There is also issues with the combination of sugar, caffeine and phosphoric acid. Want to know what happens in an hour time line after you drink a coke? Here are the results of one study:

• In the first 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor, allowing you to keep it down.

• 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (And there’s plenty of that at this particular moment.)

• 40 minutes: Caffeine absorption is complete. Your pupils dilate; your blood pressure rises; as a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.

• 45 minutes: Your body ups your dopamine production, stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

• > 60 minutes: The phosphoric acid binds calcium, magnesium, and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

• > 60 minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium, and zinc that was headed to your bones as well as sodium, electrolytes, and water.

• > 60 minutes: As the rave inside you dies down, you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like hydrating your system, or building strong bones and teeth.

This will all be followed by a caffeine crash in the next few hours. (As little as two if you’re a smoker.)

If you need more convincing than this, call me for a one on one appointment!!

January 17 - Hydrate, Hydrate, Hydrate!!!

Don't underestimate the power of water!

I can't believe it is 17 days into the new year and I'm just now getting to the subject of drinking water every day.

Anyone who has taken my classes knows that I have a strict rule about drinking a full bottle of water during the workout. If you feel dizzy or nauseous during a workout, chances are you need to drink more water. Dehydration is a problem most people have encountered and they may not even know it.

Signs of mild dehydration begin when an adult body loses 2% of its total fluids. Symptoms are often the following:

• Thirst
• Loss of appetite
• Dry Skin
• Fatigue
• Chills
• Headrushes

Once total fluid loss reaches 5% the following symptoms may be present:

• Increased heart rate
• Increased respiration
• Decreased sweating
• Muscle cramps
• Headaches
• Nausea
• Tingling of the limbs

10% fluid loss and above can be fatal!!!

To be safe you should consume 8-12 eight ounce glasses of water each day. And be sure to drink water while working out to replenish.

January 16 - Power Bars; Good for You?

A very common nutrition question I get asked is whether or not protein bars or power bars are a good choice for a healthy lifestyle. The answer is it all depends on the bar.

Of course you want to choose a bar that is made of natural ingredients. Read the ingredients and if you see ingredients you wouldn't be able to find in your kitchen, put the bar down.

Another consideration is calories and fat content. Some of these bars have enough calories for a full meal. Protein bars are good meal replacements or a good snack before a workout or after a hike.

My recommendations are the following:

• Cliff bars (Black Cherry is my Fav!! And they have great kid bars)
  
• Larabars (gluten free, raw food bars - and Delicious; I recommend the ApplePie)
• Luna Bars (Natural ingredients and good assortment of flavors)
• Raw Revolution (Organic Live Food Bar - Excellent flavors)

So try one of these when you're looking for a quick snack.

January 15 - Stop to Smell the Roses

If you only have fresh cut flowers in your home on special occasions or when they are given to you as a gift, you are missing out on a simple thing you can do daily to add great health benefits.

Flowers definitely brighten up a room. And here are a few benefits for you.

Instantly Improve You Mood

Bright, fresh cut flowers instantly improve your mood. People with fresh flowers in their homes are most likely to feel less worried and feel fewer periods of anxiety or depression.

A Fresh New Look

Flowers can easily take the place of boring everyday table décor. Coordinate bouquet colors with your space, or place a bright bouquet on a shabby old table to draw the eye and lend to a fresh new look.

A Robust Scent

Smell is one of the most powerful senses and can trigger instant memories. A rose’s robust smell can fill a room with just one flower. Choose familiar bouquets that bring back fond memories of growing up in the country, taking a final bow on stage, or even those used on your wedding day.

Stimulate Creativity

Fresh flowers have been shown to stimulate creativity while promoting concentration. Adding flowers and fresh plants to your child’s bedroom or play area will brighten the space as well as their growing imagination, while also encouraging responsibility.

So treat yourself to a fresh bouquet today.

January 14 - Fitness for the Mind

Life can be fast and challenging. The demanding lives we live create a lot of stress. Stress can cause illness. So when thinking of your health you need to start with fitness for the mind.

Meditation is exercise for your mind.

Too much stress, stress reduction, detach, let go, chillax - whatever you want to call it, you need to give your mind a break. There is no magic pill to eliminate stress. The answer is inside all of us. You need to go inside yourself to manage your stress. Meditation is a great way to do this.

There are great benefits to meditation:

• Improved concentration
• Less bothered by little things
• Better health
• Knowledge of yourself

Like anything worthwhile, meditation requires practice. To get the most from meditation you need to do it every day. This requires a place and time where you will not be disturbed.

1. Sit with a straight back. Don’t try to meditate lying down because you are likely to fall asleep. Meditation brings relaxation and peace but at the same time this is a dynamic peace. Meditation is quite different than the relaxation of sleep. When we really meditate, we are fully alert and conscious. Our sense of awareness is heightened. Afterwards you’ll have a positive feeling for the world and a renewed sense of dynamism.
2. Don’t eat before meditating. After a heavy meal your body will be lethargic with digestion.
3. It is not necessary to mediate in the lotus posture. It is fine to meditate in a chair, as long as the back is straight.
4. It is helpful to take a shower before meditating.
5. Burning incense and having a candle are not necessary, but they can add a little extra inspiration.
6. It is good to meditate early in the morning.

Try some meditation today.

January 13 - Saying It Makes It So

You can have the life you want all you have to do is ask. Put it out into the universe and it will come back to you. If you haven't read or heard of "The Secret" let me introduce you to the concept. The idea is the law of attraction. Whatever you put out in the world is what will come back to you. So if you want success, happiness, health and good things in life, say it. Send it into the universe. You are meant to have an amazing life and it is there for the taking. You are in charge of your destiny. If you are unsuccessful, unhappy, unhealthy and bad things are happening, you need to look at the energy you are sending out everyday into the world. Words and actions matter in this life. Positive words and energy come back to you but so does the negative.

Daily affirmations are hugely important in having a healthy life. A healthy mindset is the first step to overall health. You should write your affirmations down and have them in places you can see them. Say them out loud three times a day. Affirmations should be positive thoughts of the lifestyle you want to have.

Here are some examples of daily affirmations:

• I radiate love everywhere I go.
• I deserve happy, healthy, positive relationships
• I am beautiful in every way. A light shines through me and inspires all.

They are little reminders of the kind of person you are aspiring to be. These must be said out loud daily. Its best to say them looking into a mirror. A good idea is to place them on your bathroom mirror so you can see them upon waking and before bed.

So write down your affirmations and begin achieving the life you want and deserve.

January 12 - Size Does Matter

When thinking about dieting and nutrition don't overlook the importance of portion control. The biggest problem with the American diet is we overeat because there is no real understanding of what is an appropriate amount to eat.

The worst culprit is eating out in restaurants. Most restaurant portions are double what they should be. Make a habit of when you eat out to ask for a box at the beginning of the meal and cut your food in two portions and box up 1/2 right away. This will keep you from mindlessly eating more than you should.

At home use smaller plates. And remember to fill your plate 1/2 full of veggies before helping yourself to the other items. And put the food on your plate in the kitchen instead of bringing the food to the table. That will prevent you from picking and eating more food while at the table. Make your plate and only eat what is on it. That goes for eating while preparing the food as well. You'd be surprised how many calories are consumed before the food makes it to the table.

So size does matter, and smaller is better!

January 11 - Unplugged!

My friend June does a wonderful thing at her house. She incorporates a "no technology" day once a week. I think that is great! Now don't get me wrong, I'm the first to say how wonderful my droid and my laptop are. Let's face it, without technology you wouldn't be reading my words now - probably. But I do think we need to take a break from time to time. I used to have a big problem "unplugging." Especially with starting my fitness business. I felt like I should be available 24-7; and I was. Between email, texts, facebook and twitter I was available to everyone all the time. I'm still very accessible but I do take my moments to unplug and take time to be quiet.

Try it! Take a day and don't turn on the television, computer, cell phone, radio or anything that connects you to the world electronically. It is a tough thing to do at first but then it is so freeing.

Let me know what happens! Please post your experience with being "unplugged."

January 10 - Breakfast Is the Most Important Meal of the Day

I can't stress enough the importance of eating a healthy breakfast. You need to start your day with fuel in the tank. I'm always amazed at the clients who just can't understand the benefits of a good breakfast.

If you are one of those whose "stomach just isn't hungry" in the morning, I say to you, you have to train your stomach to be ready for food in the mornings. And of course not any food! Donuts and cocopuffs are not on the menu. But you should have both protein and carbs in the morning.

A good breakfast would be 2 eggs, 1/2 whole wheat english muffin, and a serving of fruit. But ever how you mix it be sure to eat your breakfast within an hour or two of waking.

Eating breakfast jump starts your metabolism for the day. So no skipping!!

Eat your Wheaties!

January 9 - Sleep Tight

When talking about general health, subjects most often discussed are exercise, nutrition and supplements. But don't forget one of the most important key factors to overall good health - sleep!

Sleep is probably best described as the loss of awareness of what is happening around us. The brain itself never sleeps and still continues to function, although the brainwave rhythms are altered and gradually slow as we approach the deeper stages of sleep. It is very important for body functions for you to reach these deeper stages of sleep. Sleep consists of a series of distinct cycles and stages that restore and refresh your body and mind. Even minimal sleep loss takes a toll on your mood, energy, efficiency, and ability to handle stress. If you want to feel your best, stay healthy, and perform up to your potential, sleep is a necessity, not a luxury.

If daytime sleepiness were the only side effect of lack of sleep it may not be something to be concerned about. But unfortunately lack of sleep can lead to many medical problems. Some of the signs to look for in sleep deprivation is stress and anxiety, anger, irritability and depression, lack of focus and difficulty concentrating and even short term memory loss. People who are sleep deprived suffer from more colds and infections as sleep deprivation suppresses the immune system.

Sleep isn’t merely a time when your body and brain shut off. While you rest, your brain stays busy, overseeing a wide variety of biological maintenance tasks that keep you running in top condition and prepare you for the day ahead. Without enough hours of restorative sleep, you’re like a car in need of an oil change. You won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown.

So get your beauty sleep!

January 8 - Let Me Introduce You to "The Kettlebell"

The kettlebell or girya (in Russian) is a cast iron weight looking somewhat like a cannonball with a handle, used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. But more importantly it is the most awesome workout out there. If you haven't taken a Kettlebell class all I can say is - What are you waiting for? If you want to reach those fitness goals for 2011 you have to add Kettlebell to your workout regimen.

In the more than 20 years I have been into fitness I have not found a better workout. You get both cardio and muscle training in the same 40 minute workout and the ACE even had to admit that you can burn up to 1200 calories in a workout. That's like running for an hour at a 6 minute mile pace. Check out this article for these results.

A word of warning; don't attempt to use these awesome weights without proper instruction by a qualified instructor. RKC instructors are top notch and that is what we value at Serenity Fitness. We actually take our clients through a 4 hour pre-class training before they participate in regular classes. Proper form and use of the kettlebell is so important to prevent injury.

If you haven't participated in a Kettlebell class yet there is still time to register for the training class on January 22 at Serenity Fitness. Click here for details.

See you in class!

January 7 - Join The Party - Zumba!!

I can't believe it is day 7 and I'm just now starting to talk about the different types of fitness classes you could be taking to shed those pounds. And what better class to start with than Zumba. If you haven't tried Zumba, what are you waiting for. Join the Party!!!

Are you ready to party yourself into shape? That’s exactly what the Zumba^® program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party^™ that’s moving millions of people toward joy and health.



If you haven't tried Zumba yet, join us at Serenityfit on January 22 at 12pm for a Zumba party!!! Portions of the proceeds will be donated to the 2011 Relay for Life. So get in shape and help a wonderful cause all at the same time. Click here to register for the party!!

Burn up to 600 calories in a hour of Zumba. Zumba is for any fitness level. Anyone can participate. So I hope to see you at our Zumba party on January 22.

January 6 - Brrrr....It's Cold Out There - But That's a Good Thing

There is evidence to suggest that taking a walk outside in the cold can make you burn more calories. Your body has to work harder to keep itself warm.

And not to worry, you cannot catch a cold from being out in the cold. There is tons of research and studies that have been done to squash that old wives tale.

And the benefits for our children to spend time outside, even in the colder months, are vast.

The average child today spends only four to seven minutes outdoors each day, while logging more than seven hours in front of electronic media like TV, video games and computers. The National Wildlife Federation recently launched the "Be Out There" campaign (www.nwf.org/Get-Outside/Be-Out-There.aspx) to educate parents and children on why getting outdoors is so important.

What good comes from being outdoors? According to the Be Out There campaign, there are many important benefits:

1. Stronger bones and lower cancer risk: Exposure to the sun prevents Vitamin D deficiency (just don't overdo it);

2. Trimmer and healthier kids: Just one daily hour of outdoor play helps ward off childhood obesity and diabetes;

3. Improved eyesight: Eyes that focus on the wide world, not just the close-up screen, have less nearsightedness and need for eyeglasses;

4. Less depression and hyperactivity: Natural settings, even tree-lined streets, are soothing for kids;

5. Longer attention spans: Choppy TV shows and video games all produce less patience and shorter attention spans;

6. Better at making friends: Children who play together outdoors learn to deal directly with one another and improve their "people" skills;

7. More creative: Unstructured outdoor play fosters creativity and use of imagination;

8. Less "acting out" at home and school: Getting kids away from TV and video games helps them see that aggression doesn't always solve problems in the real world;

9. Measurably better grades in school: A healthy body and mind produces better results in school;

10. A longer lifespan and healthier adult life: Doctors estimate that sedentary and obese kids lose three to five years from their life expectancy.

So bundle them up and send them out to play. And better yet, bundle up with them and go outside to play with them.

January 5 - Do Your Homework

I love sharing tips, ideas and the knowledge I have gathered in my years of fitness. But the one thing I have learned most importantly is there is still so much to learn. I am blessed to have people in my life who are great mentors and have so much to teach. I always want to be a sponge and soak up all the knowledge I can. So I say to you be open to new ideas and information. Never stop searching for more truth and knowledge. Nothing is more important than your health and well being, so isn't it worth the time to read and learn more to help yourself.

I certainly can't talk about health and wellness without thinking of Gabrielle Bernstein. She is an amazing lady and I have learned so much from her. She radiates happiness and good health. It is contagious when you are around her, read her messages or hear her speak. Her passion is obvious and her positive thinking can change your life.

I encourage each of you to read at least one book every month that will improve your life. Of course I'm hoping that my book, "5 How To's for a Healthier You" will be one you read (sorry for the plug). But the first book I encourage you to read is Gabrielle's book "Add more -ing to your life." Go to her website, http://www.herfuture.com/ and order her book from Amazon. It's a definite must read if you are looking to make changes in your life.

I will post book suggestions monthly on this blog. And please watch for the release of my book in March!

January 4 - Don't Worry, Be Happy

Don't underestimate the power of a smile for good health.

Happy people do seem to be healthier, and happiness itself may cause good health. In fact, happiness may be as important a factor in overall health as someone's smoking habits. Worried about heart disease and stroke? Happiness appears to make people more resistant to both conditions. Don't want to catch a cold this year? One study that exposed subjects to a cold virus found that people who considered themselves happy were less likely to get sick -- and expressed fewer symptoms even if they did contract the virus. Dealing with depression? Get to a doctor -- studies show that depressed adults are 60 percent more likely to have type 2 diabetes, possibly because the stress hormone cortisol raises blood sugar levels.

Even among poor people whose needs for food and shelter aren't adequately met, there's a connection between how happy people are and how healthy they are. One study of more than 150,000 adults showed a more important link between happiness and health than basic needs (food, water, shelter) and health.

Interestingly, happiness also seems to extend life -- if you're already healthy, that is. Among unhealthy populations, it doesn't seem to affect longevity. Think of happiness as a plastic sofa guard for your health: It protects your couch but can't fix what's already wrong with it. For independent seniors who live alone or with family, happiness predicts a longer life; those living in nursing care facilities (as a likely result of failing health) don't show the same correlation. With these results in mind, it looks like happiness may be a preventive measure, not an antidote.

So making smiling part of your day. And do it often.

In Qigong there are special smiling exercises to practice:

PERSONAL SMILING QIGONG
1. Sit down in a chair and get comfortable, relax a bit
2. Inhale Deeply
3. Exhale Deeply, put a big smile on your face and feel your face radiate the smile, at the same time using your internal voice say “My smile creates my happiness and I am grateful”
4. Repeat this process for five minutes making sure that you use the biggest smile that you can do without giving yourself a face cramp. Ha Ha! Have Fun With It!

I think you will discover that your mood will elevate and that you will feel and be in a much higher vibrational level. You can do this all the time. You can change the affirmation to any affirmation that you can think of and use the power of smile qigong to change your vibrational level.

UNIVERSAL SMILING QIGONG
1. Smile at everyone you meet or deal with as you encounter them during your day
2. Inhale and Exhale and say using your internal voice (make sure you say it internally, some people might think you are a bit nuts! Ha!) “I live in the abundance of happiness of the universe”
3. If someone smiles back, say “Hi, how are you today?” and share your happiness with them.

Smiling is contagious......spread it around!

January 3 - Get Movin'

Whether you goal is weight loss, healthier lifestyle, reverse aging, or just overall good health, one key ingredient is movement. Get your body moving. Working out, sports, dancing, or just good ole fashioned walking.....doesn't matter just get movin'.

Getting your body moving can be the perfect medicine for what is ailing you. If you are tired and feeling fatigued moving your body a little extra can help. It may sound counter productive to try to move more when you feel tired but in fact movement may be just what your body is begging for. Endorphins and adrenaline levels rise with movement and can make you feel energized.

If you are suffering from colds and other common illnesses sometimes what you need is a good sweat!! Sweating is a great detox and a fantastic way to rid the body of the toxins that build up when suffering from common colds.

Here are some good tips to add more movement to your day

• Park further away from buildings in parking lots.
  
• Get a pedometer and try to add an extra 2000 steps to your day. The ultimate goal would be 10,000 steps in a day - that is close to 5 miles
  
• Take your child to the park
• Try a new fitness class
• Take a walk at lunch time
• Take the stairs instead of an elevator

Make a commitment to adding 30 minutes of extra movement to your day at least five days a week. Journal your activities.

January 2 - Supplemental Education

How important is it to take your vitamins? Very important! Crazy schedules, eating on the run, not enough sleep, drinking coffee, frequent colds, stress.....any of this sound familiar to you? Of course it does. I think there is something on that list for everyone.

Nutrition is so important. The best way to get your nutrition is from the foods you eat. But sometimes we miss meals or maybe the meals we eat aren't the most nutritious. So supplements are the next step to getting the nutrition we need.

But beware! Not all supplements are created alike. It is very important that you choose a whole food supplement. So what's the difference between a mass-market megavitamin (such as Centrum or One a Day) and a whole food vitamin? The difference is vast.

Synthetically produced vitamin supplements were developed in the 1950's in labs where they were pressed into pills and then sent to our supermarket shelves. Because they were low in cost and convenient, they became very popular. But these synthetically engineered vitamins are inferior to whole food supplements for many reasons. These synthetic vitamins are known as “isolates.” They are chemicals designed to mimic natural vitamins. Unfortunately, your body will only absorb a small percentage of these isolates, so you won’t be getting as much of the vitamins as you might think you are. Because they are synthetically produced they are "dead" and have no enzymes. They bear little resemblance to nature's nutrients nor do they have the same effect as live, raw whole foods on our bodies. Lastly they often are full of fillers and waxes which are not digested or absorbed well.

Whole food supplements are a better choice. Organic vitamins do not contain things like additives, fillers, and dyes. Some inorganic vitamins even contain animal byproducts! Not only are these things unnecessary, they may actually be harmful for you. Some people are allergic to food dyes, for example. Organic whole food vitamin supplements use vitamins taken directly from food sources. Therefore you will absorb the vitamins much better.

If a vitamin is a whole food supplement it will say so on the label. If it doesn't say this on the label assume it is not a whole food supplement.

So take your vitamin but be sure it is a whole food vitamin. And remember the best source of nutrition is the foods we eat. So eat your veggies and fruits.

January 1 - Making the Plan

January 1, 2011!!! Can't believe a new year is here. It's time to think about those New Year's Resolutions again. The difference is this time you're going to do them - Right?!! (That is not a rhetorical question.) Say it out loud: "I'm going to make resolutions and see them through. This is the year!"

Those list are meaningless unless you make a plan to see them through. So evaluate where you are and set your goals. Write your goals down in a journal or notebook. Writing them down where you can see them daily will help you stay on track.

Take the time to figure out a course of action to get you right on track to achieve your goals. If your goal is weight loss. make a plan for eating healthy and working out. If your goal is to be more physically fit, make a plan to do more activities and plan your workouts. If you just go day to day hoping the right choices jump into your day you will be sadly disappointed. There is not a fairy godmother waiting to wave her wand to make your goals a reality. You have to make it happen.

Your greatest tool is pen and paper. You should journal everything; what you eat, your stats (weight, measurements), your workouts, how you feel during the day, EVERYTHING!!! Being able to look back at your days helps you find patterns. Then you can make changes to the patterns.

Journaling your food intake is extremely important. You don't realize what you consume until you write it down. I am amazed at clients who I have consults with who need to lose 50 lbs and say "I really eat healthy. I don't really overeat." Are you kidding?!!! They are always surprised when they write it down and then we add the numbers. A lot of people say they don't have time to write it down or its too much of a bother. But if you want to make changes you have to know what to change. Take the time. It is important.

Then plan your workouts. Schedule them into your day just like any meeting or task. Make it part of your day like brushing your teeth. It is just something you are going to do. And find a workout that suites you. Everyone has a workout personality - find yours!

Start 2011 with a plan for success!