All MFN blog Archives - Page 82 of 142

Five Reasons Why You Want to Eat Carbohydrates

Nancy Clark, RD/14 January 2019/ All MFN blog/

As the New Year starts, I hear way too many athletes vowing to “knock off carbs” for their nutrition resolution. Most intend to eat less sugar (OK). Some plan to cut out bread, pasta, potato and starchy foods (not OK), and others plan to also limit fruits and veggies (bad idea). The reality is, carbs should be the foundation of your sports diet.

Carbs 101

By carbs, I mean primarily fruits, vegetables, beans and grains. But little is wrong with a sprinkling of added sugar (less than 10% of your total daily calories) or enjoying a meal with refined white flour (as long your other meals include whole grains). To be sure we are all on the same page, let’s define this much-maligned word “carb.”

Carbohydrates include both sugars and starches. They are biochemically similar. For example, green peas (and other veggies) are sweet when young; their sugar converts into starch as they mature. Unripe bananas (and other fruits) are starchy when young and become sweeter as they ripen. Their starch converts into sugar.
Both sugars and starches are equal sources of muscle fuel. Whether you eat a starchy potato or sugary candy, the digested end-product is the same: glucose.
Glucose feeds your brain, gets stored as glycogen in muscles (for fuel during hard, extended exercise) and also in the liver (where it gets released, as needed, into the bloodstream to prevent your blood sugar from dropping).
Some carbs are more nourishing than others. Added sugars (white sugar, maple syrup, honey, agave, gels, chomps, sport drinks, etc.) lack the vitamins and minerals that invest in good health. Fruits, veggies, beans, and dairy, however, are health promoting sources of carbs. Obviously, you want to eat more of the best and less of the rest.
Physically fit athletes easily metabolize sugars and starches. Unfit people, however, often end up with high blood sugar and pre- or Type II diabetes.Note: Most messages to cut out carbs are targeted at unfit people, not athletes.

Reasons to keep carbs in your sports diet

Here are five reasons why you, a physically fit athlete, want to include carbohydrate in your sports diet.

Carbohydrates fuel muscles. Athletes who restrict carbs pay the price: “dead legs” and inability to exercise at their best. If you routinely train hard 4 to 6 days a week, carbs should be the foundation of each meal. Here are the International Olympic Committee’s research-based carb recommendations for an optimal sports diet:

Amount of exercise/day	gram carb/lb. body wt	gram carb/kg body wt
1 hour moderate exercise	2.5 to 3	5-7
1-3 h endurance exercise	2.5 to 4.5	6-10
>4-5 h extreme exercise	3.5 to 5.5	8-12

For a 150-lb athlete who trains hard 1 hour a day and remains somewhat active the rest of the day, the target intake should be 375 to 450 grams carb/day. That’s at least 90 g (360 calories) carb per meal and 50 g (200 cals) carb at each of two snacks. This is more carbs than in the ever-popular (low-carb) breakfast protein shake with a few berries, a lunchtime spinach salad, and a dinner with a pile of broccoli but no rice. Here’s what 375 grams of carbohydrate looks like (without the protein and fat that balances the diet):

Breakfast: 1 cup dry oats (50g) + 1 banana (25g) + 1 T honey (15g)

Lunch: 2 slices whole wheat bread (46g) + 1 can Progresso lentil soup (60g)

Snack: 1/3 cup raisins (40g) + 1 Tbsp dark chocolate chips (10)

Dinner: 1.5 c cooked brown rice (65g) + 14-oz bag frozen broccoli (20g)

Snack: 8 ounces vanilla Greek yogurt (20) + 1 Nature Valley Granola Bar (30)

While I am sure many of you are rolling your eyes right now and thinking, “I could never eat that many carbs without getting fat,” this is an appropriate carb intake, believe it or not, and these 1,500 carb-calories can fit into your day’s 2,500+ calorie budget. I invite you to be curious and experiment. How much better can you train with an appropriate carb intake?

Carbohydrates are not fattening. Despite popular belief, carbohydrates are not inherently fattening. Excess calories at the end of the day are fattening. Excess calories of carbs (bread, bagels, pasta) are actually less fattening than are excess calories of fat (butter, salad oil, cheese). That’s because converting excess calories of carbohydrate into body fat requires more energy than does converting excess calories of dietary fat into body fat.
Avoiding carbs can lead to food binges. By routinely including carbs in your daily sports diet, you take the power away from them and will be less likely to binge. That is, if you “cut out carbs” but then succumb to eating the entire breadbasket and the mountain of pasta when at a restaurant, you are doing what I call last chance eating. You know, last chance to eat bread and pasta so I’d better stuff them in today because my no-carb diet restarts tomorrow. (Ugh.)
Quality carbs (fruits, vegetables, grains and beans) promote a healthy microbiome, which reduces the risk of heart disease, diabetes, and cancer. Fiber-rich carbs feed the zillions of microbes that live in your gut. These microbes have an incredible influence on your mood, weight, immune system, and overall health. Every major medical association recommends we consume a strong intake of fruits, veggies and whole grains. Do athletes on a low carb diet miss out on these health benefits? TBD.
Carbohydrate adds pleasure to your sports diet. Is something wrong with eating some yummy foods, like pasta and bagels? How about chocolate milk for a fun recovery food? Given that 10% of daily calories can come from refined added sugars, most athletes have about 240-300 calories (60 to 75g) of added sugar a day in their calorie budget. You can easily ingest that sugar via sport drinks, gels, and sweetened protein shakes. You can also enjoy one or two cookies or a slice of birthday cake—guilt-free.

Carb abuse is the bigger problem than carbs in moderation. The easiest way to prevent carb abuse is to eat satiating breakfasts and lunches (with carbs + protein) that fill your tummy, prevent afternoon hunger, and curb cravings for sugary sweets later in the day. Preventing hunger minimizes the cravings that give carbs a bad name in the first place. Give it a try?

Nancy Clark, MS, RD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathoners, cyclists and soccer players offer additional information. They are available at www.NancyClarkRD.com. For her popular online workshop, see www.NutritionSportsExerciseCEUs.com.

Pulmonary Hypertension and Mind/Body Medicine?

Robyn Kade/9 January 2019/ All MFN blog/

To understand how Pulmonary Hypertension reacts to Mind/Body Medicine, you must understand what is going on biologically. Mind/Body Medicine, such as meditation and exercise, can help to give these clients a better quality of life. As a fitness professional, it is important to know how, when and why you are using certain mind/body modalities.

Pulmonary Hypertension is a very rare disease of the lungs and right side of the heart. Sometimes there is no known cause except a change in the cells that line the pulmonary arteries. There is no cure, so managing the disease is the best most people can do. Some clients may be on multiple medications, which is normal. The changes in the pulmonary cells cause the artery walls to be thick and stiff. Extra tissue may form and the arteries may become tight. Young individuals usually become diagnosed by the age of 36 and women are diagnosed more often then men. Each year, 10 to 15 people per million are diagnosed in the United States. It is important to note that life expectancy is about 3 to 5 years if not diagnosed and treated.

Hypertension, as most people know, is a blood pressure which is 130–139 over 80–89. Individuals with hypertension can usually come off of medications with eating healthy and exercising. There are instances where the client will never stop taking medications, due to genetics. The client can eat healthy and exercise, but the blood pressure does not come down. A primary doctor may try to get the blood pressure under control, but can’t.

In this situation, the individual would be sent to a Cardiologist who specializes in Pulmonary Hypertension. There are four types of Pulmonary Hypertension and they each have their own symptoms and treatment. It is important to obtain a doctor’s clearance before working with this population.

Types of Pulmonary Hypertension

Group 1: Pulmonary Arterial Hypertension
This group is usually classified as having no known cause. It can be genetic or develop from someone having Lupus, Scleroderma or HIV. Symptoms for this classification can be chest pain, dizziness, fatigue, inability to exercise, low blood pressure, chronic cough, shortness of breath, swelling or swollen legs.

Exercise is very important for this group by strengthening the heart and lungs. Clients will initially go to cardiac rehab for four to twelve weeks. When rehab is over, remember to obtain a clearance prior to working with your client. Start your client out by doing their cardiac rehab program. The goal is to strengthen the heart and help the client to build cardiovascular endurance.

Group 2: Pulmonary Hypertension due to left lung disease
The heart does not pump blood or relax effectively. Medications are used for this group to help lung functioning. Blood pressure medicine and diuretics may also be prescribed. The physician may also ask their client to lose weight or use a CPAP if they have sleep apnea.

Group 3: Pulmonary Hypertension due to lung disease
This group of individuals may have COPD, Interstitial Lung Disease, Sleep Apnea, chronic high altitude exposure, and pulmonary fibrosis. Treatment consists of improving lung function, proper sleep breathing and staying away from high altitudes.

Group 4: Chronic Thromboembolic Pulmonary Hypertension
In group four, clients have blood clots in the lung. The blood clot restricts blood flow causing hypertension. It is important to work closely with the client’s physician for this type of hypertension.

Overall, exercise is thought to be good for individuals with Pulmonary Hypertension. There are, however, some guidelines to follow. Clients should never over exercise or become overheated. If you are working with someone who presents with symptoms, do not exercise upper and lower extremities at the same time. Exercise in extreme hot or cold environments should be avoided.

Stress management techniques will not help with bring blood pressure or heart rate down. For these clients, it is important to concentrate on the symptoms. Many individuals with Pulmonary Hypertension develop anxiety, depression and chronic stress. Clients may sit in a chair or lie on the floor for mind/body classes. It depends on what is comfortable for each client. It is important that the client knows to not get discouraged because they are not seeing a drop in blood pressure.

Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 18 years of experience in medical based fitness.

References:

http://www.tsmihfp.com
https://pulmonaryhypertensionnews.com/pulmonary-hypertension-who-classification/
https://phassociation.org/medicalprofessionals/consensusstatements/exercise/
http://pulmonaryhypertensionrn.com/types-of-pulmonary-hypertension/

Health Care Collage Words Medicine Background

How Do You Define Health?

Alene Brennan/8 January 2019/ All MFN blog/

Health can be defined in a variety of ways.

The absence of disease.
The absence of symptoms of a disease.
The ability to achieve a specific health goal. (Weight loss or reduced medication)
The ability to achieve a specific life goal. (Travel or dance at your granddaughter’s wedding)

There’s no right or wrong definition of health. It’s all what’s of most importance to you. However, unless you take a moment to reflect on and define it for yourself, you may by default be guided by your physician’s goal for your health.

Their goal is well-intended and certainly well researched, however, without the understanding what’s most meaningful to you in terms of your health, you’re likely following a standard protocol. They may get you 90% of the way to your health, not realizing it’s the last 10% beyond the standard protocol that enables you to achieve what is most meaningful to you.

As we’ve entered into a New Year when health goals are more at the forefront of our minds, it can be an inspirational time to determine what health means for us.

A vision helps you determine what you’re aiming towards.

You can then communicate a clearly defined vision with your health care providers, so they can support you in achieving your goal.

So, what does this look like?

As a nutrition coach, I always take new clients through this process.

What goal comes to mind first?

Generally speaking, the most popular answer is weight loss. But nobody wants to lose weight just to have a lower number on the scale. It’s about what they can do when they’re at that lower weight. (Walk up the stairs without being winded, not need a seatbelt extender during a plane ride or feeling comfortable in a bathing suit on your anniversary vacation.)

Because I work primarily with individuals that have autoimmune disease, the motivations are much deeper. The obvious would be less pain, more energy and increased mobility. But when truly getting to understand each person, they share that they want to regain the ability to walk down the driveway to get the mail, have enough energy to do their own grocery shopping, or reduce pain so they can sleep better at night.

The latter goals have such great detail that your care team will want to get onboard in setting you up for success.

From here, you can best determine what providers and services you need most to achieve health in your terms.

This may also prompt them to offer more options for you in achieving your goal. It could be as simple as suggesting a session with a physical therapist to a mediation app that’s been helpful to other patients in managing pain.

Bottom line, you need to first define your vision for health and then clearly communicate that vision with your healthcare team – ideally starting with your primary care physician – so you can be supported with the best path to your health success.

Join Alene for her upcoming webinar with MedFit Classroom:

Alene Brennan has been featured in USA Today, Philadelphia Inquirer, Huffington Post and Mind Body Green. Alene overcame debilitating migraine headaches through diet and lifestyle and is now once again using a “Less Pharm, More Table” approach is managing her diagnosis of Multiple Sclerosis. Alene holds four certifications: Nutrition Coach, Yoga Instructor, Personal Trainer and Natural Food Chef. She also completed specialized training in nutrition for autoimmune disease specifically the Wahls Protocol and the Autoimmune Protocol. Since receiving her MS diagnosis and seeing first-hand the power of using diet and lifestyle to create a healing environment in the body, she dedicated her virtual nutrition coaching practice to helping people with MS and autoimmune dieseases take back control of their health. Visit her website, alenebrennan.com.

Are you being carried away the tide?

Maurice D. Williams, MS/2 January 2019/ All MFN blog/

Are you being carried away the tide?

The best analogy I’ve come up with while working with clients to describe how most people live their lives is that they get carried away by the tide.

Imagine the powerful ocean currents pulling you in whichever direction they wish.

Life can have the same effect. People, circumstances, and indecision can carry anyone away into the tide if you let it.

It’s how people lose track of their priorities and find themselves unhealthy.

I believe this is why people are unhappy in jobs, relationships, and with life in general. Because we think life is out of our control. We forget that we get to choose.

So, if you catch yourself thinking that a situation you’re unhappy with just “is what it is,” that’s a sign you’re being carried away in the tide.

We can change any circumstance in our lives, even if it’s just changing how we perceive it. If that’s something you’d like support with regarding your health, I’d love to chat.

In conclusion, the next time someone asks you if you are being carried away by the tide, you can say: “Not anymore!”

Originally printed on Move Well Fitness blog. Reprinted with permission.

Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy. Maurice is also a fitness educator with Move Well Fit Academy and NASM.

Probiotics & Menopause

Dr. Maria Luque/27 December 2018/ All MFN blog/

Probiotic, Prebiotic, Synbiotic, Antibiotic, Psychobiotic?

If you think this is the title to a new Sci-Fi flick, you’re not alone. How confusing can things get? We hear about them in the news and on ads but does anyone ever really explain what they mean and why you should care to know? Well, I’m breaking it all down for you into small digestible bites.

Menopause is marked by a plethora of symptoms ranging from hot flashes, weight gain, and memory loss, to depression and anxiety, just to name a few. With probiotics being the new hot topic on the supplement market with its adds promising infinite health benefits, the question arises if they can be beneficial with menopausal symptoms as well. Is there truth to any of those claims? What are probiotics? Would you benefit from consuming them? The last question is one you will have to answer for yourself but after reading this blog you’ll be well-equipped to make an informed decision:

Probiotics:

Probiotics come from the Greek word “pro bios” which means “for life”. The internationally endorsed definition of probiotics is “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” The key word here is “live”.

Prebiotics:

Dietary substances that nurture a selected group of microorganisms living in the gut. Example: Polyphenols in chocolate act as prebiotics, enhancing beneficial bacteria that are already in the gut. They favor the growth of beneficial bacteria over that of harmful ones. (1)

Synbiotics:

Appropriate combinations of prebiotics and probiotics.

Antibiotics:

A substance that inhibits the growth of or destroys microorganisms.

Psychobiotics:

Probiotics that have a specific health benefit in regards to mental health. This is not a scientific term but rather a term coined by a scientist that was researching the mental health benefits of probiotics. (2) It’s very catchy so I thought I’d share 🙂

There are over 100 trillion bacteria, most of them in the intestines. These bacteria are our own intestinal medicine cabinet, which is capable of protecting us from damaging organisms.

They produce neurotransmitters that relay messages from the intestines to the brain via the vagus nerve, which causes the body to react in many different ways:

Gut bacteria work in the body through different modes of action supporting essential functions:

Digestion
Immunity
Metabolism
Mental Health
Nervous system

And helping with a variety of diseases. A few are mentioned below:

Lactose intolerance
Stress
Hypertension
Cholesterol reduction
Irritable bowel syndrome
Crohn’s disease

A lot of the now marketed probiotics don’t have any benefits as they don’t make it passed the stomach acid. There are however, some that have great benefits:

Warning: No legal definition of probiotics currently exists, which allows companies to label their products “probiotic” even if they don’t meet the scientific definition of the term. No probiotic has of yet been approved for therapeutic purposes by the FDA. So when purchasing probiotic supplements, do your research. As with any other nutrient, always try to get as much in your daily fresh food (yogurt, kefir, fermented foods, sauerkraut, kimchi) instead of supplementing with pills or powders.

Due to their specific benefit, some of the strains of bacteria that may be beneficial for menopausal symptoms are listed below:

Combination of Lactobacillus helveticus & Bifidobacterium longum

Reduced cortisol and inflammation
Cortisol is a big player in menopausal belly fat
Inflammation is a big player in musculoskeletal pain

Lactobacillus and Bifodobacterium

Secrete GABA, a neurotransmitter, who’s deficiency has been linked to depression. Polyphenols in dark chocolate act as prebiotics increasing both bacterial families

Lactobacillus rhamnosus

Reduces anxiety and depression by increasing GABA receptors in the brain

Bifidobacterium

Alters levels of serotonin (similar to Prozac)

Lactobacillus reuteri

Improves mood, appearance, and general health by increasing levels of the feel-good-hormone oxytocin

Lactobacillus acidophilus

- Influences canabinoid receptors, which are critical to regulating pain

B. infantis, L. reuteri

- Decrease inflammation

Active agents in yogurt

- Reduce anxiety and fear

Note: I was not able to find any specific studies that evaluated the benefit of probiotics for menopausal symptoms. This article, although based on information from peer-reviewed sources, is my own opinion on the possible benefits that probiotics can have on menopausal symptoms. It is intended to provide you with information but should not be taken as medical advice. Each situation is different. Contact your health care provider if you have other health conditions and are interested in exploring probiotics, as there may be interactions with medications that were not explored in this article.

Have a comment or question? Tweet me @doctorluque

Republished with permission from doctorluque.com

Dr. Maria Luque is a health educator and fitness expert that specializes in helping women take charge of their own wellness. A native of Germany, she pursued a career driven by a passion for health and fitness. Dr. Luque currently teaches at the College of Health Sciences at Trident University International, in addition to conducting workshops, group/personal training, and writing. She’s an IDEA Fitness Expert and has been published in the IDEA Fitness Journal as well as appeared as a guest at local news channel to talk about quality of life and menopause. Visit her website, doctorluque.com

References:

(1) Jain, D. & Chaudhary, H.S. (2014). Clinical significance of probiotics in human. International Journal of Nutrition, Pharmacology, Neurological Diseases, 4(1), 11-22.

(2) Davidson, J. (2014). The Psychobiotic Revolution. Psychology Today March/April, 40-41.

(3) Sanders, M.E. (2008). Probiotics: Definition, Sources, Selection, and Uses. Clinical Infectious Diseases, 46:S58-61.

Healthy Aging & You: Your Life Can Change in an Instant

Nicholas Prukop/20 December 2018/ All MFN blog/

The most basic question each of us can ask about our future lives is this one: How do I want to be old? Now at 72 I can look back on my behavior, choices and priorities from my past and can see that I DID in fact value my life and the gift that it is to me in the present. My visit the week before my father’s death in 1983 from cancer had a great impact on my future choices moving forward. I was 37 at the time and looking back on my experience with him in the hospital I now realize that it was indeed a “wake up” call for me.

We all have moments like the one I am describing here in our lives that catch our attention. It is important to know that when we DO experience loss or change on a large scale that we become “active participants” in responding to the circumstances that are presented to us. We need to take action – positive action – in order to alter the course of our lives. It is through adjusting to the changes and challenges of life as we grow into maturity (and hopefully wisdom) that we can appreciate what we have been given.

AN IMPACTFUL LESSON

Recently I read an account of a tragic story involving a Costa Mesa Fire Captain who was preparing for a triathlon he had entered. He was riding his bicycle on the sidewalk near his home training for the cycling phase of the competition when a driver in a van ran up on the sidewalk and struck and critically injured the captain. He was taken to a nearby hospital and treated for severe head – and brain – trauma but the doctors were unable to save his life and he died on the Monday following the Saturday incident. The driver of the van was found to be on a variety of drugs and had other prescription medicines in his vehicle. He was arrested at the scene and later charged with murder following the death of the fire captain. He left a lovely wife and three beautiful daughters behind.

The point of this tragic event is that it caught my attention when I saw a picture of his lovely wife and the three young daughters he left behind. This example of tragic loss serves as a reminder to me of how our lives can be altered in an INSTANT – permanently. I felt this loss deeply for some reason and even though I did not know the man I am feeling grateful for my OWN life today – and hopefully everyday. (Last night a mass shooting in 1000 Oaks took the lives of 12 students and wounded scores more – and so it goes on!).

I believe we live in the present to the degree that we respond to life’s events consciously – even if they are not specifically for us – and that healthy aging occurs in this moment. I thought I would share some of my thoughts with you on this important subject so that you might also appreciate YOUR life and your OWN journey in greater depth. It is through our own pain – and that of others – that we are allowed the opportunity to face our own mortality – and appreciate in greater measure the gift of our OWN life. The three principles of healthy aging that I will share with you – and practice – are physical, mental and spiritual. Let us NOT let a moment pass where life is rendered insignificant but instead recognized as precious and valuable.

PHYSICAL

CYCLING: I just completed a wonderful bike ride after getting the bike repaired following a silly minor accident yesterday that could have been totally prevented (lesson learned). It represents what I call the “endurance” phase of my training program. It covers both time and distance over a beautiful course and strengthens my heart and cardiovascular system for the years ahead. This part of my training is purely recreational and covers about two and a half hours of my training time per week. I look forward to riding my bike because I am not setting any particular goals other than to enjoy my time riding. I love just being on the trail and feeling the breeze in my face and seeing the beauty of nature as I ride by.

RUNNING: I have been a runner since 1964 and have accumulated over 65,000 miles over that span. It is the foundation from which I “grew older and not old”. It is as close to my heart as breathing itself and I am now focusing on increasing my speed while running between 5 and 7 miles 3 days a week. I am now able to average under 6:00 per mile pace for the distances I use and am doing so on a treadmill to save wear and tear going forward. Cycling has helped my running immensely and my legs are stronger as a result.

RESISTANCE TRAINING: I spend up to two and half hours total each week training on free weights and machines for both power and strength. I do 17 exercises and multiple sets per exercise twice a week. The strength I gain from this activity is priceless and if any of you wish to be able to function well as you are getting older this is the activity I would strongly recommend. The three phases of fitness training I do bring me joy and peace. I am strong, fast, adaptable and flexible and know that what I am doing in my 70’s will prepare me well for my 80’s!

MENTAL

CONSCIOUSNESS: I believe in the value of “being conscious” – that is “being present and aware” in any moment. Receiving input from your daily activities can help you to make conscious – and healthy – choices going forward. If you are constantly staring at your I Phone as I see so many doing these days then you are NOT present – and life is literally “passing you by”! Remember for consciousness to play a part in your life you have to take the time “to listen to your thoughts” and assess “where you are” at any point in time. It is an activity that requires your attention and can be easily accessed simply by “noticing” people and their behavior around you.

Smiling is a great way to “become present” because when you are smiling at someone – and thanking them – you are practicing “being in the present”. Acknowledging those around you is a good way to begin developing the mental skills and focus that will be required of you as you grow into your “older” self. I know this because it is the path I have chosen in my own life – and it works!

SPIRITUAL

I refer here to the search for purpose and meaning in life and not a particular religious path or faith. My own spiritual training and practice began in 1985 and has continued to this day. It is a principled practice based upon the Science of Mind formulated by Ernest Holmes through his teachings and book (The Science of Mind) and it has guided my choices and development as a human being for the past 33 years. It has been a priceless and integral part of my life and each day I spend time in meditation and (affirmative) prayer work in order to listen for inner guidance and prepare for the times ahead.

This part of my life is the key to being “aware” of the gift of my life and is the reason I was able to be so touched by the captain’s death. I did not have this foundation when my father died in 1983 so now I am always aware everyday that my “life can indeed change in an instant”. I am not saying we have to obsess over the fear of something happening to us but I AM saying lets remember to be grateful in every moment of our day. This aspect of our life’s journey – the search for purpose and meaning (and our place in life) – is essential if we are to live a life of accomplishment and fulfillment. CHOOSE your OWN path wisely and if you choose NOT to, at least you will know that you made that choice and you will have to be accountable – and responsible – for it in the future!

IN CONCLUSION

In reflecting on the meaning of my life as a teacher, author and speaker, I have come to the conclusion that the reason I have arrived at this point in my life is that I made CONSCIOUS choices that supported the actions that led me to be able to share this knowledge with you today. In the words we choose to use, the thoughts we entertain, the beliefs systems that we embody, the choices that we make and finally the actions that we take, we are either preparing for a future of contribution and significant service – or we are not.

I encourage you today to “notice” something that gets you thinking about your own life today – and remember to appreciate all that you have been given today – and every day. Noticing the story of the firefighter’s death made me realize how blessed I am and with every step I take, every thought I think, every choice I make, and every action that results from this process, I am appreciating all that I have been given so that I might share what I have learned with you! Take the time today to reflect on what might occur in your own life and how you would respond to the events and changes that are occurring today. I know that a loving father’s family is thinking about this very thing in the aftermath of his tragic loss. BE WELL!

Originally posted on healthynewage.com. Reprinted with permission from Nicholas Prukop.

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

Top 5 Tips For Maximizing Your Sleep Environment

Layla Parker/19 December 2018/ All MFN blog/

Your environment affects your sleep. In this article, you will learn some tips that can help you improve the state of your bedroom.

Are you a Baby Boomer with No Time to Exercise?

Gina Baumgartner/17 December 2018/ All MFN blog/

We have all heard of the benefits of exercise. Exercise increases metabolism and promotes weight loss while it can lower cholesterol and high blood pressure just to name a few. According to the US Dept. of Health and Human Resources 2008 Physical Activity Guidelines for Americans, it is recommended that adults do at least 150 gina-baby-boomer minutes a week of moderate-intensity aerobic physical activity. They also suggest muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week. As baby boomers, we can have a pretty busy schedule. As a 50 something baby boomer myself, I juggle quite a bit of activities in a day. I’m not complaining though, life at this stage of the game is exciting. It’s refreshing to see older adults doing more than ever before. Ironically, the busier our lifestyles are, the more we need the benefits of exercise but find that time becomes harder to come by.

What if I tell you that in just 15-30 minutes a day you can do both strength and endurance training with a circuit training workout? What exactly is circuit training you ask? After your 5 minute warm up, it is a circuit or group of exercises that can be designed to be a full body workout. Each exercise within the circuit can be timed for 30 – 60 seconds with a brief pause between each exercise. Once you complete all the exercises in the circuit you take a break for up to three minutes and if your fitness level and time permits, you can repeat the circuit 2- 3 times.

So what makes circuit training a great choice for baby boomers?

*It’s for all fitness levels– safe level of exercise for beginners.

*Feel a Sense of Accomplishment – Get a total body workout.

*Lose weight more effectively by continuous movement throughout your workout.

*Burn more calories post workout than a traditional aerobic workout. (August 2005 issue of the “European Journal of Applied Physiology”)

*Versatile – Workout anywhere and the options are endless.

*Most Important – Circuit training saves time!

Before beginning any exercise program it is recommended that you consult with your doctor. If you have a green light to exercise then you may want to try circuit training.

Beginner Total Body Circuit:

Perform a 5 minute warm-up including flexibility exercises. Set a timer for 60 seconds. Perform each exercise for 30 to 60 seconds with a rest of 15 seconds in between each exercise. After completing the circuit once through, break for 1 to 3 minutes and repeat the circuit if desired.

Dumbbell Squats (option: hold dumbbells to increase intensity)
Incline Chest Press
Plank (Plank can be performed on wall, counter , bench or floor depending on your fitness level)
Military Overhead Presses
Bicep Curls
Medicine Ball Slams
Single-Leg Balance (30 seconds per leg)
Tricep Extensions
Band Pull Aparts with Theraband or exercise tubing

Gina Baumgartner is NASM certified personal trainer, Certified Senior Fitness Specialist and Certified Functional Aging Institute Specialist. She loves helping mature adults meet their fitness potential with small group and one to one personal training. She specializes is 50+ personal training incorporating flexibility, balance, core stabilization and strength training into each workout. Visit Gina’s MFN profile: medicalfitnessnetwork.org/members/gina-baumgartner

References:

2008 Physical Activity Guidelines for Americans; health.gov/paguidelines/pdf/paguide.pdf

Ncbi.nlm.gov/pubmed/15942765

Image courtesy of Stuart Miles at FreeDigitalPhotos.net
Image courtesy of Stock Images at FreeDigitalPhotos.net

11 Tips to Prevent and Relieve Stress

Catherine Park/13 December 2018/ All MFN blog/

“Just relax.”

“Don’t worry, you deserve the break.”

“It will help you to focus better and tackle the upcoming problems head-on.”

This is all very nice to hear, but to practice it in real life is really tough.

As such, here is a list of tips which can help you to stretch your legs and have a little break.

Be Assertive

Maintaining clear communication is one of the most effective ways to reduce stress. In this way, you can ask people what you need from them clearly. You can stand up for yourself and deal with toxic people firmly. This is the only way for you to be proactive in a stressful situation. In many cases, this assertion of your thoughts can effectively reduce your stress.

Reduce the Stimuli

In the modern world, there is no dearth of stimuli, and this stimuli can increase stress levels. To relieve stress, you should make time each day to spend quietly — silence can help you to slow down. Spending some time quietly can help you recharge to take on challenges.

Prioritize

If you want to escape the all-consuming business, you should organize tasks by priority. Organizing tasks can make life less stressful.

Set Boundaries

Start creating a boundaries for yourself. This can help create a peaceful balance between work life and personal life. Be assertive if people try to break these boundaries.

Take a Break

Day to day life can become monotonous, which can become an added stressor. Break the monotony by taking a break. Watch a movie, read a book, or catch up with a friend. In short, do something positive!

Meditate

Just take a few minutes per day to meditate. Many studies have shown that just a few minutes can ease anxiety. In fact, some studies showed that meditating every day can change the neural pathways of the brain.

Breathe

Studies have shown breathing has a positive effect on stress and anxiety. If you feel stressed, take a short break and breathe deeply. Deep breathing slows down your heart rate and lowers blood pressure. You can feel the effect almost immediately.

Live In the Present

Slow down and appreciate the moment. Just feel the light touch of air on your face, or watch the sunlight streaming through the window pane. Studies suggest that taking little breaks to focus on the senses can be a great stress reliever.

Reach Out

Reaching out to your near and dear is one of the most effective ways to handle stress. Talk to your friends and family and share your problems. This routine can give a fresh perspective on situations.

Exercise

If stress is bogging you down, dance it away! Or choose any other type of exercise. You don’t need to be an athlete…. just walk for half an hour and see how the stress melts away. The hormone released during exercise helps you sleep better and increases self-confidence. Take baby steps if you are new to exercise. Just remember that every step you’re taking is reducing your stress level.

Laugh

The moments we spend laughing are getting more rare. Try to see the small bits of humor scattered in everyday life. Grab every opportunity to laugh out loud. Laughing releases a hormone that lifts your mood, and it lowers the stress-inducing hormone. So, why wait? Just tune in to your favorite sitcom or meet with a friend for laughs.

Try different techniques and find the one(s) that work best for you!

Catherine Park is a content writer who help businesses find their audience online. She loves working in the ever-changing world of digital and is fascinated by the role content plays in today’s marketing.