Is your teacher really certified?

Certifications are really worth the time and effort….
I have always loved finding innovative ways to have fun and work out. Unfortunately, learning and getting certified on new ways to lead a class involves more than attending a conference and demonstration. What is the difference you ask?
Certifications last at least 8 hours, involve teaching a class while being rated by a master trainer and scoring at least an 80% on an exam. Attending a conference and taking a demo-class, IS ALL FUN. So I was faced with what to do this month.
Should I take the day off from work, sit in a class room for 9 hours, worry about passing an exam and teach in front of a master trainer~ or attend the conference and have fun? My students wouldn’t know. I could TELL them I attended and was certified…..
In the end, my conscience won out. I did the right thing and go to the pre-conference certification. I sat through the class (my priformis is still screaming), taught the class (the master trainer was really intimidating), passed the test (by the skin of my teeth) and battled Boston traffic (2 hours in the big dig tunnel.)
I am so glad I did the right thing (thanks L.)
I have my certification to hang (literally) on the wall.

Call me Scrooge

I have always loved watching The Christmas Carole. I am obsessed with the movie from the time Thanksgiving dinner is over, until Christmas night. It started one particularly difficult Christmas season. I had always been close to my family; particularly my sisters.
I had just lost my Aunt (Ant) Jean. She was the mother figure I craved my whole life. Jean knew my warts. She loved me anyway. After a battle with breast cancer, Jean died in my home. She died when I needed that love because at the same time, our family business had hit hard times. All pays were cut. I needed her brand of wisdom typical of the “depression” generation.
It was a time when family either bands together or falls apart.
I needed a good book. Reading always relieved my stress. I was looking for a story of hope. I was looking for a story of Christmas. Enter the Christmas Carole.
I was surprised the book was so short. It was a novella. I sat down and read the book in one sitting.
I needed more….
Enter the movie.
It is a story of redemption. It is a story of a man bitter from a life oriented towards the wrong pursuits. Ebenezer must come to see his actions in life as wrong. He must understand that his actions had their own consequences. When he does, really truly, honestly recognizes the cruelty of his actions, he is given a chance to redeem his life.
I see Ebenezer as a man not too old to learn or change. He starts to live his life at the age when most men retire.
If a man like Ebenezer can change; there is hope for the rest of us. There is hope for those who create realities to suit their needs. There is hope for those who are so bitter, they will scratch and fight to maintain their house of cards. I do believe 99% of people have the power to change, all year: not just at Christmas.
Call me an optimist.
Call me Scrooge.

The summer of George

The Sunscreen song was always a favorite of mine when I was teaching spin. I hoped if I put the song near the end of the class, the words would magically imprint on the minds of the riders. It is chock full of good advice. I often think of the lyrics at the oddest of times. Three weeks ago, laying in the ICU of the hospital, the following verse came to mind:
Don't worry about the future; or worry, but know that worrying is as effective as trying to solve an algebra equation by chewing bubblegum. The real troubles in your life are apt to be things that never crossed your worried mind; the kind that blindside you at 4pm on some idle Tuesday.
Maybe it was the pain drugs, but I actually found myself chuckling to myself.
“ The damn song is right again I thought.”
Never in my wildest list of worries did I imagine I would be in this situation. I was blindsided. But I wasn’t upset. I should have been really angry. Honestly, I was not.
Maybe it was the pain drugs, but I never wondered why this sucky thing happened to me; not even when the doctor came in and told me I faced a long recuperation period. The list of don’ts was ridiculous.
After all, what was I facing? Just a forced vacation from the trials and tribulations from life.
No heavy housework; my oldest daughter cleaning my house on her day off from work. No driving; Chris and I having multiple dates doing errands. No work; Suzanne and Emmie filling my days with music and conversation. I had been given the gift of the luxury of time to listen to books and watch every movie on my “watch” list.

My life resumes on August first. I have nine more days of goofing off.

DO YOU STRETCH?

Do you stretch?
This is a question I hear all the time. This is a question I ask all the time.
The definition of the word Stretch in the dictionary:
1.)to extend the body or limbs to full length
So, yeah, I stretch. I make sure my clients stretch. Yada yada yada….
Then, of course, I was faced with a challenge. Thanks to Doug Perron, I signed on to a different type of stretch.
9.) an action or effort that exceeds someone's normal limits or powers
I attended and completed round one of the FMS certification. (Full disclosure, I will take the exam this week on line, after I study and practice.) I traveled to the Philly area and found myself in a room of 30 people. I hated the long drive. I was sure I had traveled the furthest. I was not aware of the chops of this cert. In the room there were people who had traveled from Australia, California and Arizona: suddenly my 5 hour drive paled in comparison.
What I was, was the least professionally licensed “fitness” instructor in the room. OH! And I was the oldest by about 25 years.
Fortunately, the instructor was a good Italian guy from Jersey! Eric spoke my language. I felt like I was spending the weekend with my brother, Mario! He was really smart, spoke simply and took complex and terms and made them understandable. He wanted to see all his students succeed.
In short, he was a great trainer!
I worked out~ got stretched (definition 9 not 1) and left with a feeling of success and accomplishment.
I drove home thinking about how I train.
I drove home thinking about how I stretch my clients.
I drove home with more than new ways to screen problems, design exercise programs or improve my professional certifications.

Eggplant and Mushrooms meet the microwave!

Eggplant and Mushrooms
Meet
The Microwave!

I think I am a good cook. I love to try new recipes. I peruse Epicurious.com and my “new” Fanny Farmer Cookbook ~daily. I am into telling the truth these days so if I were to be totally honest, I must admit to taking short cuts. If there are five steps to a recipe, I’ll try to skip a few.
There are a couple of recipes for which short cuts are not appropriate. My spaghetti sauce with meatballs takes all day. My pound cake takes three bowls and 15 minutes with a hand mixer. These are worth the work.
Ratatouille has been my Achilles Heel. Chopping the eggplant, salting the eggplant, paper toweling the eggplant… I hate all those steps! Just when I have the eggplant under control, I have to then deal with the mushrooms. Do I wash’em? Should I precook ‘em? When I have not taken my time my ratatouille, my family ends up having vegetable soup.
ALL THIS FOR A SIDE DISH??

I was given the BEST advice on Wednesday. Thank you Karen. Cut up the eggplant in to chunks; place them on coffee filters, on a plate. Put the eggplant in the microwave and zap for a good amount of time (12 mins) until they are little pieces of yum.
Mushrooms cook extremely well in the microwave. Put your thickly sliced mushrooms in a microwaveable bowl (no oil or butter needed); cover and cook on HIGH (100% power) for two to three minutes stirring once.
After I zapped the eggplant and mushrooms, I added it to them pan with the onions, garlic and other vegetables. Volia!
Ratatouille that my family ASKS me to serve!

swimmin wets the appetite

SWIMMING WETS THE APPETITE

I encourage all my clients to change their daily workouts; some swim as part of their weekly routine. One question comes up constantly.
“Why am I so hungry after I swim?”
Researchers are not really sure why it happens. They are sure that appetite does increase after a swim. Research has proven that a cold water sport, yes even if your pool is heated to 85 degrees, causes your body to lose heat. The blood vessels in your skin constrict. When the skin constricts, it prohibits the release of hormones that suppress appetite during and after exercise. Rudy Dressendorfer, PHD, University of Alberta, points out that your body is not responding with more hunger, your body just didn’t get the message to release hormones responsible for suppressing hunger.
Her research proved that those people who exercised in cool water consumed 44% more calories following their swim than those who worked out in warmer temperatures. Dressendorfer found that those who followed up their workout with 5 ~10 minutes of walking or cycling out of the cool water, did not feel the same levelof hunger.
Knowledge is the key to changing a response. Break the cycle of overeating after swimming by being aware and prepared. Have a good snack handy and keep swimming!

Effective Cardio workouts
Think like you’re ordering from a Chinese menu.

The American Heart Association recommends we spend 30 minutes per day in some type of cardio exercise. Many do not have the extra chunk of time; many would rather spend their time doing something else.
It becomes an issue of quality of cardio over the quantity. Examine your time allowed for your workout. If you have extra time, opt for L.S.D. Long Slow Distance workouts are valuable because they cause changes in the body that increase aerobic fitness. L.S.D. increases the amount of hemoglobin in the red blood cells. It also increases the body’s ability to store glycogen, creates a better network of capillaries and increases the muscles aerobic metabolic capacity. In essence, the body becomes a better fat burning machine.
If you have a moderate amount of time to devote to your workout, consider the Tempo Set. Tempo Sets utilize both fat and carbohydrates as fuel for the workout. The harder the exertion, the more carbs are burned. The less intense, the more fat is used as fuel. Tempo sets are done in an aerobic state.
Tempo sets raise the lactate threshold and therefore delays a state of fatigue. They are generally great fat burning workouts. Strive for working harder than L.S.D., about 75 ~80% MHR, for 15 min to 20min. Make sure a recovery period of one minute is included if you choose to do multiple sets.
Interval workouts are the type for those who do not have a great amount of time for their exercise. Working both aerobically and an-aerobically, you can manipulate: time (distance) of each period, the intensity of each segment, time of each recovery and the number of repetitions. These sets raise your aerobic capacity. It encourages the development of fast twitch muscles.
All of these choices of Cardio have advantages. Time is an important commodity. Choose wisely!

The facts for this post comes from an article by Jason Karp.

Black Belt Quest

Mastery
1 : knowledge and skill that allows you to do, use, or understand something very well
2 complete control of something

Two times in my life I have set completing a difficult athletic goal. At the age of 36, I decided to test for my life guard certification. It didn’t scare me I could not swim any stroke but the doggie paddle. Fast forward 9 years. After taking 3 heated yoga classes, I decided I really needed to achieve my 200 hour teacher certification in vinyassa yoga.
The life guard cert took 2 months. I was young and full of energy. The yoga cert took 2 years of daily work. I completed the program on time. Tom Gillette, my teacher, a very great teacher, brought me to a level in my practice and in my life for which I could not have achieved if not for his guidance.
At the tender age of 53, I have a new goal~ Black belt excellence. It is not just the physicality of the program; I want the qualities of a black belt to use in my senior years. Yikes, did I just say my SENIOR years? The sad fact is that most seniors become invisible as they age. Senior women tend to become passive; losing the ability to be commanding. I want the quiet confidence and strength of body. I want to achieve a goal that is hard both mentally and physically. I want a goal that will bring me to my 60s.
What will my goal be for my 70’s?

New adventures in living!

For those that know me~really know me, it will come as no surprise that I am regimented in my daily routine. I eat at the same time. I like to workout in the morning. I only wear black workout pants. I like my time alone. I tend to stay away from girl’s day out with friends. Oh, I hate parties.
This weekend I had an adventure. I went out to lunch with a very dear old friend. I went to a restaurant I had never visited. I even cut my Saturday workout short by skipping my morning karate class. For me, it was a giant step forward.
Not much of an adventure you say! I sat across the table with a woman I have known for over 30 years. For the first time in our friendship, I was a true friend to her. Not because I gave her a gift; not because I did her a favor; not because I made her dinner. I talked to her. Actually, I poured out my heart to her. She listened. She gave me great advice. We laughed our butts off. We shared conversation and popovers. I let her in. Barb waited a long time for me. I don’t know why.
Things I am learning…
It is really easy to be a good friend.
It is really lovely to have friends.
I am blessed because I am surrounded by people who have known me forever and still want to be my friend~faults and all.

We have plans to celebrate my birthday by going to Sid Weiner.
This could become a habit…..

What color is your fat?
Part two
Aaron Cypess’ research has continued to study the differences in amount of brown fat in adults. The youthful are not the only people who are blessed with this brown stuff. He has proven thin people of all ages have a higher content of brown fat. He believes that due to the lack of insulation (from less muscle mass); the body needs the brown fat to stay warm. The whole relationship of the temperature component to brown fat amount was studied by Sven Enerback. As a medical geneticist at the University of Gothenburg, Sweden, Mr. Enerback took his group and made them stay 2 hours in a very cold room. The test subjects had light clothing and soaked their feet in ice water. The result was pretty neat! Their brown fat burned 15 times more energy than at room temperature. The researchers found active brown fat in 23 out of 24 test subjects when they were cold not when they were warm.
Animal studies in Stockholm University suggest something really neat. Mice who could not produce brown fat gained weight 50% faster than those mice that could make the fat. in 2008, their scientists began a study of mice in two controlled groups. All the mice were given the same high calorie diet. Those “white fat” mice gained weight 50% faster on the same diet as the “brown fat” mice.
Don’t want to soak your feet in ice water? Don’t want to stay in a cold house in light clothes? Can you still turn up the activity of brown fat? Here is where the medical community is becoming innovative. Dana-Farber Cancer Institute of Boston’s post doctoral fellow, Patrick Seale found a protein named PRDM-16, in brown fat cells. When Mr. Seal was able to stop PRDM-16, in the brown fat cells, they actually changed in to muscle. Mr. Seal is now trying to identify and isolate the gene that it turns on and off. Let’s wish him LUCK.
Another fat hero, Bruce Spiegelman, has begun to remove white fat from mice, inject PRDM-16 into the fat cells and then put them back into the mice. Will they lose weight? He thinks they will eventually!
There is a lot of communication between bone and fat. The US FDA has approved BMP-7, in the recovery for spinal surgery. It is found to increase the production of brown fat. The surgical patients given this therapy are being studied to see if they will lose weight because of the addition of BMP-7 in to their therapy.
Could there be a “Brown Fat PILL?” Take the pill and magically you experience a boost in activity of brown fat. Scientists say YES! But, the pill will only boost the body’s ability to burn calories. With the science advancements it may be possible to burn an extra 500 cal/day.

The pill isn’t ready. Don’t like the cold therapy? So how do we start to invigorate and produce brown fat? Keep your house cold; go outside during the winter; walk and run outside to boost your metabolism.
My mom always said to go outside and play all winter. She was right again!

What Color is your Fat?
PART ONE
I all know about fat. I know we have different kinds, stored in different places of our bodies. I know how to get rid of it. I know how to make it. But up until recently, I did not know that there are different colors of fat. Thank God, I have a child who still wants help with her homework. My daughter’s last science homework involved studying the research of Aaron Cypess, a fellow in endocrinology at Boston’s Beth Israel Deaconess Medical Center.
Mr. Cypess was attending a lecture which presented PET scans of adults. “Brown” fat was pointed out in many of the adults. He was surprised as he was under the impression that brown fat only existed in infants and some animals. After all, Mr. Cypess believed that white fat replaced all brown fat once humans reached adulthood.
Brown fat contains mitochondria, an enzyme that allows the release of energy from food calories directly as heat. Why is this important? Unlike white fat, which has no mitochondria and can only store energy, brown fat burns energy. The New England Journal of Medicine confirmed that brown fat is common in adults. It is important to the metabolism. Youthful thinner adults have more detectable brown fat than those who are older or fatter.
The fat you have come to hate; the yucky, bouncy and cottage cheese like stuff, has become a frontier for science. It is as important to your body as any other major organ. To quote Aaron Cypess,”Fat has undergone a renaissance.” White fat is key to the immune system. Fat droplets help protect the body against immune-system invaders. Subcutaneous fat lowers the risk of diabetes.
Yes, we do have more white fat than we need. 34% of American adults over the age of 20 are obese. Their fat is visceral, surrounding the vital organs and increases the risk of diabetes, strokes and certain types of cancer. Could brown fat (concentrated in the neck and chest) provide some hope to these morbidly obese? Scientists have begun to study how developing brown fat may be a TREATMENT for related obesity ailments.

The quest for the white to brown fat switch is being studied. I have more homework to do before I can give you part two! Stay tuned….

LOSING WEIGHT WITH MORE SLEEP
In 2006, American Thoracic Society International Conference presented their findings of a 16 year study on the amount of sleep correlated to weight gain, in middle aged women. The study covered 70,000 women! Those women who slept 5 hours/week generally weighed more than women who slept 7/week. More specifically, women who slept 5 /night were 32% more likely to gain lots of weight (33lbs or more) and 15% more likely to become obese compared to those who slept 7/week.
The study began in 1986. Women reported their weight every two years for 16 years. The 5hr/week sleepers gained an average of 5.4 lbs more than those women sleeping 7hr/week. After 10 years, those women continued to gain an additional about a pound and one half. Talk about a snowball effect!
The Exercise and eating habits of both groups were also observed.
The 7 hr group did not exercise more or eat less. The 5 hr group in fact ate LESS! So why did the gain happen? Sleeping less could possibly affect a women’s basal metabolic rate. Less sleep leads to changes in the cortisol level. Cortisol is a stress hormone that can stimulate hunger!
The National Sleep Foundation also reports 6&1/2 hours of sleep constitutes deprivation. This sleep deprivation affects the metabolism and health. Inadequate sleep:
• Interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
• drives down leptin levels, which causes the body to crave carbohydrates.
• reduces levels of growth hormone--a protein that helps regulate the body's proportions of fat and muscle.
• can lead to insulin resistance and contribute to increased risk of diabetes
• can increase blood pressure
• can increase the risk of heart disease
Losing weight just may include 7 hours of sleep per night AND following a healthy diet and exercise
Sources:
American Thoracic Society, International Conference, News release, San Diego, May 19-24, 2006.
Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. Association between reduced sleep and weight gain in women. Am J Epidemiol. 2006 Nov 15;164(10):947-54. Shomon, Mary. The Thyroid Diet: Manage Your Metabolism for Lasting Weight Loss, HarperCollins. 2004.
Spiegel K, Leproult R, Van Cauter E. "Impact of sleep debt on metabolic and endocrine function." Lancet. 1999;354:1435-1439.

Too good to be true….
“Did you know that eating less than 1000 calories a day will actually make you gain weight?”
The makers of Right Size smoothies make this statement. For those many people who are struggling with their weight, hearing this statement gives a rationalization that they are not really eating too much. What they actually hear is that their weight gain is not their fault.
It really gets worse when the ingredients of the smoothie are examined. The spokesman lists Appemine as its number one ingredient. He calls it all natural. Well, technically he is right. It contains guarana, fiber, green tea, cinnamon, galangal root, cayenne pepper, white willow bark and 50 mgs of caffeine.
Guarana is a major stimulant. Fifty mg of caffeine added to the guarana does that sound healthy?
Oh and they are really expensive.
Looking for supplements that will magically make those unwanted pounds disappear? Give up the search! There really is no magic pill. Most of the fast answers will lead to disappointment. If you are about to experiment with one of these products. Go to the official web page of the product. Take off the rose colored glasses. Read it carefully. Print out the ingredients and research with all your intellectual muscle.

Pass the Macadamia Nut Oil

We have all heard the good fat speeches. Olive oil has become a favorite. It is tasty oil for salad dressings and dipping. However, it has a low smoking point, limiting its usefulness in cooking. Canola oil is another option. It has a higher smoke point than olive oil. But it lacks the full taste.
Try something new.
Macadamia Nut oil! Yummy macadamia nuts produce oil renowned for its high concentration of monounsaturated fats~GOOD FATS. Studies have already proven that eating macadamia nuts can lower both cholesterol and the risk of developing heart disease.
Macadamia nuts produce oil that is also heart healthy. It is up to 85% monounsaturated fat and contains oleic acid. This oleic acid contains an anti-inflammatory property. Throw in that it also contains linolenic, linoleic and palmitoleic acids, a great source of omega-3 and 6, and you have a great reason to start using this oil. Did I mention M.O. also has antioxidants?
M.O.’s very high smoke point (425 degrees Fahrenheit) makes it a great frying oil. It lasts a long long time on the shelf lasting up to 3 years. Yes, it is more expensive. I broke down and bought a bottle. I LOVE LOVE LOVE the flavor!


Read more: How to Understand the Health Benefits of Macadamia Nut Oil | eHow.com http://www.ehow.com/how_5341603_understand-benefits-macadamia-nut-oil.html#ixzz1FHcWUpIM

I am ready to restart my heated yoga practice again. I am scared….

I used to do a heated practice 3 or 4 times a week. After a 2 month long vacation from yoga, I went to a class fully prepared to sweat and enjoy. I almost passed out and thought I would have to call 911. My body had become unconditioned to heated exercise. I have to start from scratch.

Things I forgot and now remember:
Your body wants to hold a nice balance between outside heat and external heat loss; known as thermoregulation. The air temp may not only be hotter than skin temp, but also the core temp of the exerciser; some room temps of yoga classes are 90-100 degrees. The body needs to release heat. If fans are not used in your studio, the body will only have the use of evaporation of sweat to cool itself. Really hard to do when the room is hotter than the core temp of the body!
The use of humidifiers combined with the other sweaty bodies will increase the humidity level. The body has a hard time cooling. The body sweats profusely so the yogi will use a towel to wipe off leading to a decrease in evaporation of sweat on the skin. Less cooling~more dehydration.
Drink before~ drink during ~ drink water after.
Hydration will be the key to keep you going during the class.

Cedric Bryant Chief Science officer of A.C.E recommends the following guidelines for hydration.
Consume fluids at regular intervals throughout the course of normal daily activities.
• Drink 17–20 ounces of water or a decaffeinated beverage at least two hours prior to the class.
• Drink frequently and early, before the onset of thirst during exercise. The underlying goal is to match one’s sweat loss with fluid replacement. This is especially important for middle-aged and older (>50) participants who, as a group, tend to have less-sensitive thirst mechanisms.
• Measure body weight prior to exercise, and evaluate any change in body weight after class. Consume fluids to return body weight to normal. Drink 16–24 ounces of fluid for every pound of body weight lost during exercise.
• Make sure replacement fluids are cold and palatable.

Before attending class, look to gradually build your endurance to heat. The first workout should be only 10 to 15 minutes. The buildup to a class should be very slow. It will usually take about 2 weeks of effort to become acclimated. Oh don’t drink alcohol or smoke before class.
So maybe the best time to restart will be this summer….

Don’t want to be a doormat?  Do not lie down in front of the door…



I am not a fan of self help books. I have had them foisted upon me time and time again, thanks to well meaning doctors~friends~family.

I was having a bad day: No a very BAD day. I was driving in my car and had on Dr Laura. Do not stop reading. I love opinion~advise shows. She was talking about her new book regarding surviving a shark attack on land. Did I mention I was having a very bad day?

I went home and downloaded her book.

Did I mention the day was going poorly?

Her book starts out with a personal story on how she was betrayed by a very close confidant and friend. She is honest. She displays her underbelly.

I like this book! I am going to get sympathy! Someone who understands the hurt of betrayal from a trusted person in your life is Earth shattering.

Betrayed once is sad. Enter the question: Did you set yourself up for a continuous series of kicks? Did you smell a skunk and look for a kitty; hear galloping and looked for a Zebra: or did you see the truth about someone and turn a blinds eye?



Oh oh….

Could it be this simple?

I had become a door mat. I must have liked it on the ground or I would have stood up dusted myself off and refused to be stepped upon.



This book is actually helping.

More info to follow….

Decode the Code

Decode the Yoga Code




While there are many styles of yoga, not all classes follow the teachings of a specific school. There are common terms to help you decode the class descriptions.

Hatha Yoga

Ha~Sun

Tha~Moon

It refers to the physical practice of yoga. Generic yoga classes are often patterned on Iyengar Yoga.



Hot Yoga

Classes are heated. The aim is to warm the body from the outside in, instead of using the postures from warming from the inside out. They are loosely based on Bikram Yoga.



Vinyasa/Flow yoga

Poses flow from one to another. The breath is synchronized with movement. Expect to have a strong pattern of repeated Sun Salutations.



Yin Yoga

Passive physically seated, supine or prone poses held for a few minutes to maintain mobility in the connective tissue. Yin Yoga is thought to mobilize the flow of prana~freeing energy blocks.

YES I CAN!! Small changes big results

Small Changes Big Results


I am 53 this year. I am happy to be 53. My 52nd year was tough. Last year was a year of positive and devistating change.

Some of the changes were really great. My oldest got married to a great guy. I re-established relations with my oldest sister. I adopted a new dog.

Some were not so great. I had to start over in my professional career. An endeavor, on which I had worked, came to an abrupt end. After a nine year commitment, the facility into which I had heaped attention and time, became another’s. I was replaced.

OUCH!!

It was a year with no direction. I looked at why and came up with some reasons.

1) Life happens.

2) God has a plan

3) The best laid plans of mice and men…

Then, I looked at my January post from last year stating I was not setting a new year’s resolution. I was sick of setting unrealistic goals. I was ready to not be disappointed at the end of the year. I went on strike. I was sick of trying and not succeeding.

Hey, could this be the reason?

Why did my resolutions have to be DRAMATIC BIG HUGE?

How about a small change?

So very quietly, I made one resolution.

I will adopt a “yes I can” attitude.

It is January 23rd.

I have found a great new facility.

I have started a karate practice.

I have made progress reducing my weekend overeating.

Small change~big result.

Sarcopenia

SARCOPENIA


What is it?

Is there a cure?

Sitting in my very first personal training certification class in 1988, I first learned the term sarcopenia. I was still in my 20s. I looked around the room with pity on those women over the age of 40. Ha Ha! This evil syndrome had no effect on me! I was young! I was young! Did I mention I was young?

My grandmother had a saying:

“When on top of the fairest wheel of life, never spit on those sitting below you. One day you will be on the bottom.”

I AM NOW ON THE BOTTOM!

Sarcoenia, is the age related muscle loss. We naturally lose muscle mass and strength as we are lucky enough to grow older. Sarcopenia begins in middle age and accelerates as we become elderly. Factors leading to this muscle loss are the change of hormone levels, decreasing motor neurons and a decrease in the body’s ability to synthesize muscle protein.

Is there a cure? There is no magic pill. What it takes to slow the process and perhaps reverse the process is good old fashion resistance exercise. Non-exercisers can expect to lose ½ to one pound of lean muscle mass a year after the age of 30. The precious lean muscle stokes up the metabolism. Without it, weight gain is inevitable. So begins the vicious cycle of inactivity~weight gain~more inactivity.

Introducing weight training can make a significant difference AT ANY AGE! To be really effective, make sure the resistance work is progressive, targets the large and small muscles and is done about 2x/week.

The squat, not just for the gym....

Thirteen years ago, I had the privilege of traveling to China. I was struck at how straight and strong the elderly were as they walked. I was also surprised to see that the one “pose” I was warned against in my fitness classes the deep squat was the routine posture to anyone resting. It was not until about 5 years later, during my studies with Tom Gillette, I learned the importance of GARLAND POSE or Malasana.


Unlike Americans, who plop down in a chair slouched down, the Chinese assume the squat. It is a very active posture. However, once one is used to the position, it is super comfortable. Posture is improved because your back, ankles and knees are stretched. It is also an unloaded forward bend, allowing the lower back to soften and release. The Achilles tendons lengthen.

Modification is key to starting in this position. Check with a qualified yoga instructor to get the proper alignments. As with all poses, there are contraindications: knee injury/pregnancy.

What's good for Tiger may be good for you....

A NEW SPIN ON REHAB




Platelet-rich plasma treatments are growing in popularity. “Blood-spinning” or PRP is platelet rich plasma therapy. Tiger Woods underwent the procedure to help recover fast from surgery on his left knee. PRP therapy treatments have been used for over a decade. It is used for sport-related injuries; sever tendinitis, plantar fasciitis and muscle and ligament tears. The procedure takes less than 45 minutes and is less invasive than injections. It is a great option for older athletes because of the slower healing time.

Blood is taken from a vein near the elbow; about 20-6 milliliters. In a centrifuge, platelet-rich plasma is separated from re-blood cells in about 15 minutes. A concentrate of platelets, which promote repair and growth are injected into the injury. The athlete can recover faster because the healing of powers of platelets has been applied to the injury.

Need vitamins? Go to the kitchen

Amazing meals Amazing results


Can food boost your mood, liven up your love life or burn fat?

When the food is this tasty~who cares!

SALMON

The fish is a source of mood boosting omega-3 DHA fatty acids.

SPINACH

It is packed with magnesium which as a relaxing effect and helps lower blood pressure.

WALNUTS

Natural source of melatonin~ZZZZ

ARTICHOKE

Has tons of inulin and is a natural diuretic

CUCUMBER

Packed with Vitamin C and caffeic acid.

CELERY

It contains sodium and potassium.

WATERCRESS

Natural diuretic

ASPARAGUS

Serves up vitamin E.

CASHEWS

A natural aphrodisiac.

BEEF AND BROWN RICE

Boasts ZINC

COCONUT MILK

Oil found in coconut helps shed belly fat!

Mom is always right....

Brain strength train


Or

Your Mom was right….again.

Need to clear your thoughts? Go for a walk.



I have always marveled at the positive aspects of exercise. We all know that exercise is great for health, weight management and vitality. I know that after a good workout, I am happier. I can never stay angry after a good spin class. But can a brisk walk or yoga help my memory or increase my aptitude for learning?



Exercise used to be a built naturally into our lives. It was exercise to just get though our daily routines. We kneaded bread, churned butter, chopped wood and walked to town. Walking used to be a form of transportation. Now, with our sedentary tendencies, walking must be consciously added to our daily routines. How many trainers suggest clients wear pedometers and log 10,000 steps/day?



Studies are now backing up the theory that exercise is good for your brain too! Because it is cardiovascular, walking is strength training for your brain. Walking increases blood circulation, oxygen and glucose to the brain. Unlike running, the quads do not steal the extra oxygen and glucose. Cerebral blood vessels can grow in response to movement. Walk with a purpose~ to oxygenate your brain.

(It also aids in waste removal!)



The news gets better! Even senior citizens can improve their learning ability, concentration and abstract reasoning. What is the proof? University of California at San Francisco researchers measured the brain function of almost 6,000 women during an eight year period. These women were divided in to two groups; one with “normal” activity and one with a higher activity. In the more physically challenged group, the cognitive test results were remarkable better. It wasn’t a matter of all or nothing either. With a continued increase in exercise, the results improved. You do not need to run or walk marathons. Adding cardiovascular exercise is an important, easy to add, intervention. It could have huge health and cognitive results in preventing decline in later years.

So~ put on your sneakers and go for a walk.

Pet Safety

HAZARDS IN THE HOME….


Make your home a safer place for your pet. Here are some little known hazards. If you think your pet has been exposed to something toxic call the ASPCA Animal Poison Control Center.

1-888-426-4435.

Plants:

aloe, azalea, daffodil, daylily, Easter lily, english ivy, eucalyptus, fiddle leaf philodendron, gladiolas, hydrangea, lupine, tulip, rhododendron, peace lily, morning glory and wisteria.

Household items:

Acetaminophen and Non steroidal anti-inflammatory medications~tylenol, ibuprofin & aspirin

Cold/flu meds

Vitamins

Harmful Foods:

Avocado, chocolate, coffee, onions, garlic, grapes/raisins, macadamia nuts, moldy or spoiled food, raw yeast dough.

Outside the home:

Algae, compost, cocoa bean shell mulch

Dating in 2011

DATING IN 2011








Dates have been around for about 5000 years. It is perhaps the oldest tree crop cultivated by man. It has been a staple of the Middle East and North Africa. Although it is known as “the candy that grows on trees,” the comparison to candy ends with its sweet flavor. They are fat, cholesterol and salt free. They are packed with selenium, fiber & 20 amino acids. Dates aid in digestion and help control blood sugar!

Peak dating season is October to December, but can be purchased all year. They can be easily stored in the refrigerator tightly sealed to protect their moist texture. Dates are also great stored frozen.

Ingredients

• 1/3 cup soft herbed goat cheese

• 16 whole dates, pitted

• 16 large basil leaves

• 4 wide, thin slices prosciutto di Parma, each cut into 4 long strips

16 toothpicks, soaked in water 10 minutes

Heat broiler to low. Spoon 1 teaspoon cheese into each date; wrap with a basil leaf, then a prosciutto strip. Secure with a toothpick. Broil until cheese bubbles, about 3 minutes. Serve warm

Not this again??

Gary Taubes has brought back the elimination diet. Just when I thought it was safe, after surviving the crazy LOW CARB craze! Clients came to me joyous over the loss of 20 pounds in one month, during those years. Clients were happily eating bacon burgers and cheese omelets, all the while dropping weight. Yeah, they were constipated. Yeah they were listless. Yeah they craved bread and fruit to the point of distraction. But the diet worked dammit!


I tried it for one week. The first morning, I eagerly looked forward to my egg, cheese and bacon platter. I missed my toast. I missed the milk for my coffee. I took my bloated gas filled body to the gym for my workout. I was not as full of energy. I was working hard and running out of steam FAST. I was also really really thirsty.

Lunch was a ½ cup of white iceberg lettuce with more cheese and I more meat. I wasn’t hungry for lunch. I ate it and while my stomach was full, I was not satisfied. The thought of a cheese stick or a hardboiled egg for a snack left me unhappy. Black coffee?

Dinner was more of the same meat and fat and cheese.

I woke up and repeated. One week later: I had lost weight.

I also lost my appetite and my endurance.

I gained a crazed desire for carbs and a very odd body odor.

The experiment over, I went back to normal eating. I proceeded to gain back the 8 pounds I had lost plus 3 more pounds.

Finally low carb eating became yesterday’s diet.

Everything old is new again; enter Gary Taubes. He has a new spin on the same eating plan.

I will not be trying this version.

Fool me once….

Hyngry or Thirsty

Hungry or Thirsty


After a good workout, I am not hungry for a little time and then ~ I AM RAVAGING!

Sound familiar to you? If your workout was one hour or less, chances are you are thirsty NOT hungry. If prior to exercise, you did not sufficiently pre-hydrate, your body, after exercise, the stomach starts to send messages to the brain that it needs something. Often, what is needed is plain old water. Once the body is hydrated, appetite levels go down because the body’s need for water is satisfied. The hydrated brain works better; your muscles will let go of the lactic acid.

Olive Oil just the facts

Olive Oil


Just the Facts….



Olive oil is a favorite for cooking. It’s flavor is strong enough to stand up to very bold food~like fish. It has a high smoking point and doesn’t degrade as quickly as many other oils. Recipes such as pesto, can be made in bulk and frozen because olive oil is a fat that freezes beautifully.

Could it be that cooking with this oil now poses a problem?

Olive oil, like all vegetable cooking oils, contains minute amounts of some PAHs. Polycyclic aromatic hydrocarbons increase with high heat. Burning the oil repeatedly will result in higher PAH. However, it is extremely unlikely that any in home use of olive oil would ever contain a significant amount.



Dr. A Kiritsakis, a world renowned chemist in Athens, wrote the book OLIVE OIL FROM THE TREE TO THE TABLE. He explains olive oil will oxidize and hydrogenate to a tiny degree if repeatedly heated to a very high temperature. Virgin olive oil is highly mono-unsaturated and therefore resistant to oxidation and hydrogenation. Studies show olive oil to react to heating less than other oils.



The turning of unsaturated oil into a saturated-fat is a long difficult process. Refinery like factories bubble hydrogen gas through 250 and 400 degree hot oil with a metal catalyst. The process takes hours. Changing a cis-fat to a trans-fat dies not occur on a home stove.



So cook with your olive oil! Manga!





Info Source:

The Olive Oil Source

www.oliveoilsource.com