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Healthy Aging and You: Technology, Consciousness and the Sedentary Society, Part 2

In my previous article on the impact of technology on our lives, I shared some of my thoughts with you on why I felt it was important to address this issue now rather than later. I believe that as we become more inactive we WILL pay a price for our future health and our lives will be lessened as a result. I see my future through the lens of health and fitness – not money or power. I know this world relies on technology in all its forms and also due to the nature of how complex our lives become, we may have lost sight of what IS really important to us until it becomes too late to change course.

When I ask a future audience what would they value most among time, money, family, work, or health, what do you think your answer would be if you were present with me that day? Which would you choose as your first priority? I would choose my health every time because without our health, nothing else becomes possible. All the money in the world could not restore you to health and your time be used up fighting to get it back. Money is an issue in all our lives but money can be acquired through our work and with our health in tact everything else becomes possible. Finally, we can’t serve others, including our families, if we can’t serve ourselves first.

I would like to explore this important subject a bit further because I believe it is that important to ALL our futures. I want my legacy to be one of having changed lives and I can only accomplish this mission IF I continue to change my OWN life. Today is all we have and my question is: What will we each do with it to insure a positive and healthy future for ourselves?

HABIT FORMATION & CHANGE

I view habits like the grooves in the Roman road called the Appian Way when over centuries the carts and wagons that travelled over that ancient highway carved “grooves” into the stone that can still be viewed today. The subconscious mind creates our individual reality. The “grooves in our minds” become “hardwired” over time and this is why it is so difficult to not only change our behavior – but create new ones.

I am “hardwired” to run and become stronger through years of repetition and commitment to this purpose. It is a habit I acquired over 6 decades (and nurtured) and because I stayed “available” to this important aspect of my life over the years it has most likely the main reason why I am still here today. This is an example of a habit that can have a huge impact on the quality of life going forward and it did just that in my case.

This past Easter, I was scheduled to spend time with my daughter and her family but our plans changed to today. I wanted to take a day off from running even before our plan changed and I kept with that plan. It “felt” like the right thing to do – I needed a break – and today I am glad I listened to my “inner voice”. I feel rested today. If I had an addictive behavior pattern with regards to exercise I would have felt tired today. I am happy to “change my mind” whenever it feels right. This is how positive change can occur in your life as well. Instead of the “grooves” in your subconscious ruling your world, YOU can DECIDE to change your course at any time but it must be because you “listened” to your “inner voice” first. This is true consciousness in action!

This pattern of behaving “without thought” is where we get into trouble and our habits become addictive behavior. Drinking alcohol, taking drugs, gambling, and any other habit has to start “somewhere” and once set in motion this pattern becomes a “grooved” path like those in the Appian Way. Examine your behavior through the choices you make. Is looking at your cell phone constantly what you REALLY want to be doing or can you change that pattern and create a healthier one for yourself?

We CAN change ANY pattern if we want to strongly enough, but it takes a consciousness that will accept the change we desire. Release repetitive behaviors for moments throughout your day and examine what happens. Do you feel anxious? Nervous? Good! That is step one in the process of changing your mind! We ARE becoming our choices when it comes to our technology and this appears (to me) to be taking us into an uncertain future when it comes to our overall well being.

THE WAY BACK

“The way back” as I am calling this thought is to become “the captain” of your “ship of life”. As the captain YOU have the power to determine your course and how you will handle the “winds of fortune” – or the “gales of strife” – that come your way. If you have behaved in a certain way over the course of your life, your “grooves” are well established and cannot be easily changed. It IS possible, however, through effort, and an “open ended” consciousness, coupled with a deep seated desire to change your path – and fortunes – in life.

This way back is the RECOGNITION that change is necessary if you are to become happy, healthy and fit. I desire NOTHING more than to make my own unique contribution to life before I die and this is WHY I am writing in advance of  getting my speaking career going. I know in my heart if I can change and become more flexible and adaptable in my OWN life, then I can discuss this subject with audiences in the future and perhaps save someone from unnecessary suffering in THEIR future. Remember that I wrote “change one thing in one person’s life today” on the first page of my website? This was so I could remember WHY I am doing WHAT I am doing everyday! I won’t mind creating a new “groove” in my subconscious if it embodies such a thought!

With this in mind I would like to pose a question to you. What are the “grooves” in YOUR subconscious? What do they encompass? If you know what they are do you need to change them? As in the wagon’s grooves on the Appian Way carved over the centuries, they remain to show us “where we have been” but do not yet tell us ANYTHING about “where we are going”! Isn’t that a wonderful thought?. As we age and experience both the joys and sorrows of life we either create ways to protect ourselves from further hurt or open more doors to experience the good that MAY come to us over time.

I built a wall around my heart 36 years ago when my wife left me in the summer of 1982 and I am STILL trying to find a path forward, through – or around – this wall. This is the biggest groove I know of in my life to date – not letting myself get close to people (especially a close relationship where I am asked to be vulnerable). I pray everyday that the work I am doing NOW will finally bring it down! What walls have you built in your own life and do they need to finally come down now? Only you can answer this important question as I am attempting to do in my own life. It is true: You teach what you most need – or want – to learn! This is why I say I am a STUDENT first because life has way of humbling us and finally getting our attention.

IN SUMMARY

It is very possible I will continue this line of questioning in my future writing going forward because I don’t see my thoughts on this subject ending with this particular discussion. I believe life is expanding exponentially and it is up to me to try and “stay up” with change. This is my primary job if I am to be – and remain – relevant in today’s world. Are you relevant and “up to speed” when it comes to HOW you are living your life or are you oblivious to the “grooves in you own life”?

Each new day brings with it the possibility of making changes to your life. If you resist change – you eventually die – maybe not physically but spiritually and emotionally. I want to live to my highest and best nature and so nothing is “ever off the table” and I am willing to examine whatever will bring me closer to joy, harmony, love, peace and prosperity. I am willing- are you? Let’s address the “grooves in our thinking and behavior” NOW so that we may have the best that life has to offer come into our experience. Are you ready? I KNOW I am!

Originally published on Healthy New Age. 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.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

water-sign

Running on Empty

Planet earth really should be called the water planet. 71% of the earth’s surface is covered with water. Also, when you explore land, air, and sea, it becomes quite obvious that perhaps the most interesting world lies under the water. An ecosystem so diverse, expansive and fascinating.

It should be no surprise that water has an even more amazing impact on the human body where well over 50% is made up of water-moreso for some parts (blood 90%, brain 85%, muscle and skin 70%). It is no wonder why you can go many weeks without food but can survive only a few days without water. Water is an essential nutrient for optimal function of the human machine, yet most of us (estimated 75%) do not get enough. Most of us spend the day mildly dehydrated, approximately one quart low, something not good for your health.

Water is important to virtually every organ system in the body. It carries nutrients through the system and aids in purification, kidney function, bowel function, joint lubrication, cooling and temperature control mechanisms, and biochemical activity at the cellular level.

“Unlike an automobile, we don’t have an Empty/Full gauge and a red light that comes on when out tank is low”

Unlike an automobile, we don’t have an Empty/Full gauge and a red light that comes on when our tank is low. Thirst is usually the first sign that you are running dry but that sensation does not kick in until you already low on H20. Not a great alert system. So you need to stay ahead. Some signs of mild dehydration include daytime fatigue, dizziness, headaches and muscle aches or weakness. A 2% drop in hydration can result in problems with short term memory and concentration. If you exercise regularly you are even more prone to chronic dehydration. Air Conditioning robs your system of fluids as does air travel.

Water is also important for weight control. The body sometimes confuses thirst for hunger, partly because the thirst center is very near the hunger center in you brain. The result, if you are a little dry, you eat-not great for weight control. This is one reason to drink lots of water when you are trying to lose weight. You can often fool the hunger center. Even mild dehydration can slow down your metabolism also leading to weight gain. Water is the perfect weight-watcher beverage-zero calories, and if you drink enough, especially cold, it has a calorie burning effect! A great way to curb night snacking is to first brush your teeth and then drink a full glass of ice water-good for hunger pangs.

Also all beverages are not created equally when it comes to fluid replacement. Coffee, tea and sodas with caffeine don’t count. In fact they create, through their diuretic effect, a net fluid loss to your system, thus increasing dehydration. Also, they are often filled with naked calories (no nutritional value). Sports drinks are useful if you are exercising over one hour especially in hot weather or involved in endurance activities. Proper fluid intake and hydration is the key to preventing illnesses such as heat stroke in athletes especially in the summer months. This is a totally preventable cause of death in young athletes. Learn more about the science behind hydration from the Gatorade Sports Science Institute.

Your goal it a minimum of 8- eight oz glasses (2 quarts) of water a day. Try to get it in earlier in the day so that you are not visiting the bathroom all night. There may even be added health benefits to drinking a full glass of water upon awakening in the AM. A twist of lemon or lime removes some of the monotony. Bottled water has become the rage with over 700 choices worldwide and competition heating up for your dollars. It is a $7 billion industry in North American alone and more in Europe where they’ve been imbibing for years. There are even designer brands with vitamins, supplements and even oxygen. Adds for Fiji water remind us that the word SPA comes from the Latin “Salus Per Aquam” which means “Health By Water”. There are indeed touted purity and health benefits, none proven scientifically but I must admit that they do seem to taste better and go down a little smoother, although I usually stick with my home grown Eau d’ faucet. There are even water taste-testing competitions (International Water Tasting Awards) something I tried many years ago with my sister Linda (an early adopter water snob) to see if she could actually tell the difference between Philly tap and French bottled water. I’ll never tell the results!

If you are going bottled, be prepared to get out your wallet, especially in some restaurants where waiters are pressured to sell more (at 300-500% mark up). Some fancier restaurants and hotels even have “water list” menus and a water sommelier, an aqua expert, to help with your choices, before you take the plunge.

Spring, bottled or tap, to me is less important than being sure that you get enough. To learn more including the difference between purified, artesian, mineral, sparkling, spring and other waters, and even calculate your own fluid needs, checkout bottledwater.org or get your feet wet with these Fun Water Facts for Kids.

So, camel-up. Head over to the water cooler, not only for small talk, but also for big health gains.

Originally published on the Huffington Post. Reprinted with permission from Dr. DiNubile.


Nicholas DiNubile, MD is an Orthopedic Surgeon, Sports Medicine Doc, Team Physician & Best Selling Author. He is dedicated to keeping you healthy in body, mind & spirit. Follow him MD on Twitter: twitter.com/drnickUSA

protein-food-muscle

Enough Protein?

I am often reminded of when my son shared with me a discussion from his fifth-grade class. His teacher, who up until that point he had thought infallible, taught erroneous information about sources of protein. He knew the information was incorrect, but was afraid to offer his input for fear of being labeled a “nerd.” Now, many years later, I am still amazed at how many people do not have even a basic understanding of nutrition. I also think one of the most misunderstood aspects of nutrition is protein—especially protein needs of mature adults.

Proteins

Proteins are essential parts of organisms and are involved in virtually every process within cells. Many proteins are enzymes that catalyze biochemical reactions and are vital to metabolism. Proteins also have structural or mechanical functions, such as actin and myosin in muscle and the proteins in the cytoskeleton, which form a system of scaffolding that maintains cell shape. Other proteins are important in cell signaling, immune responses, cell adhesion, and the cell cycle. Proteins are also necessary in our diets, since we cannot synthesize all the amino acids needed and must obtain al the essential amino acids from foods. (Note: Amino acids are the building blocks from which proteins are made.) Through the process of digestion, ingested protein is broken down into free amino acids that are then used in metabolism.

Proteins contain 4 calories per gram. This is an average, as each protein is slightly different (range roughly 3.5-4.5). Of the 22 amino acids involved in human nutrition, 9 are termed “essential” because they cannot be made by the body and therefore must be supplied daily in the food we eat. The rest, which the body can synthesize, are called “non-essential.” The essential amino acids are leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine, and histidine. A complete protein is a source of protein that contains an adequate proportion of all of the essential amino acids for our dietary needs. This does not refer to the protein source only containing all the essential amino acids, but also containing them in adequate proportion for use by the human body. A source may contain all essential amino acids, but contain one in lower proportion to the others, making it an incomplete protein.

Most animal sources and certain vegetable sources have the complete complement of all the essential amino acids in adequate proportions. Generally, proteins derived from animal foods (meats, fish, poultry, cheese, eggs, yogurt, and milk) are complete. However, proteins derived from plant foods (legumes, grains, and vegetables) tend to be limited in essential amino acids. Thus, a variety of protein sources in the diet is one way of assuring that the body’s amino acid needs are met. All the essential amino acids can be obtained on their own from various everyday plant sources, which do not need to be combined in the same meal.

The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method of evaluating protein quality based on both the amino acid requirements of humans and their ability to digest it. Complete protein foods that obtain the highest possible PDCAAS score of 1.0 are proteins from milk sources (caseinates), egg whites, and soy protein isolate. Other foods, such as amaranth, buckwheat, hempseed, meat, poultry, soybeans, quinoa, seafood, and spirulina also are complete protein foods, but do not obtain a PDCAAS score of 1.0.

Protein Consumption

When protein is metabolized, the nitrogen is released and flushed out by the kidneys. Comparing nitrogen IN (protein intake) with nitrogen OUT (in urine) is the standard method of determining whether a person is getting the right amount of protein. For adults, nitrogen-in should match nitrogen-out. If you are losing less nitrogen than you are consuming in food, you are retaining protein. Retaining protein is normal for kids who are growing or for someone who is building muscle through strength training. But, losing more nitrogen than you consume means protein-rich tissue (mostly muscle), is breaking down. There are many potential causes for this, such as illness, stress, or chronic inactivity.

The current recommendation for protein intake for healthy adults is 0.8 g protein per kilogram of body weight per day. This number was determined using studies on healthy young adults. But consider that body composition changes as people get older. Once adults pass the physical prime of their teens and 20’s, they lose an average of 10 ounces of lean body mass a year. This is mostly in the form of muscle tissue. Few people actually lose 10 ounces of weight a year. Instead, most gain about a pound a year, so the loss of lean tissue is masked. Another way to look at this is the average person gains about 1 pound and 10 ounces of body fat per year. This phenomenon, called sarcopenia, is derived from Greek words for “vanishing flesh.” This change in body composition contributes to impaired wound healing, loss of skin elasticity, and an inability to fight infection.

An article in the July –August 2006 Journal on Nutrition and Aging reported that data from published nitrogen balance studies indicate that, a higher protein intake of 1.0 – 1.3 g/kg/day is required to maintain nitrogen balance in the healthy elderly. The researchers proposed that contribution of muscle protein to whole body protein metabolism was significantly reduced with age and explained by reduced muscle mass and lower rates of myofibrillar protein turnover. Consequently, the contribution of nonmuscle protein, especially that of visceral tissue whose rates of protein turnover are known to be more rapid was proportionally greater with aging. This research suggests that higher protein consumption rates could compensate for the decrease in availability of muscle amino acids and spare the muscle mass. Higher protein intakes for the elderly, especially the frail population, than those presently recommended for younger adults may minimize sarcopenia and in so doing protect against some of the health risks of aging.

To meet the recommendation of 0.8 g/kg/day for a younger adult, a 150-pound person would need about 54 grams of protein per day. To meet the minimum recommendation of 1.0 gram/kilogram body weight for the older adult (> age 50) a 150-pound person would need about 68 grams of protein per day. An ounce of lean meat, chicken, or fish has about 7 grams, a cup of low fat milk 8 grams, an egg about 6 grams, and an ounce of cheese about 6 grams. If the person ate two 4-ounce servings of meat per day plus an egg or glass of milk, then his/her total protein would be about 68 grams.

The diet of an older adult that contains a large amount of bread, pasta, cooked vegetables, juices, and sweets could easily end up being low in protein. Diets of any age group that consist mainly of fast foods or processed foods are often lacking the adequate amount of protein. As a fitness professional, you are likely far more conscious of the amount of protein that you consume than are your clients. Don’t neglect educating your clients in this area using specific examples and information. Don’t assume that if you tell a client they need a specific number of grams of protein per day that they will manage to consume that amount. Give them some examples and educate them on protein sources!


Tammy Petersen, MSE, is the Founder and Managing Partner for the American Academy of Health and Fitness (AAHF). She’s written a book on older adult fitness and designed corresponding training programs. SrFit Mature Adult Specialty Certification is used nationwide as the textbook for a college based course for personal trainers who wish to work with mature adults. SrFit is also the basis for a specialty certification home study course that qualifies for up to 22 hours of continuing education credit with the major personal trainer certification organizations.

Sources

  1. Hoffman, Jay R.; Falvo, Michael J. (2004). “Protein – Which is Best”. Journal of Sports Science and Medicine 3 (3): 118–30. http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf.  Retrieved 2010-6-08
  2. J.A. Morais. J Nutr Health Aging. 2006 Jul-Aug; 10(4):272-83.
  3. “Protein in diet”. Medline Plus Medical Encyclopedia. U.S. National Library of Medicine and National Institute of Health. September 2, 2003. http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm. Retrieved 2010-6-08.
  4. “Quinoa: An emerging “new” crop with potential for CELSS (NASA Technical Paper 3422)” (PDF document). NASA. November 2003. http://ntrs.nasa.gov/archive/nasa/casi.ntrs.nasa.gov/19940015664_1994015664.pdf. Retrieved 2010-06-09.
  5. Schaafsma G (2005). “The Protein Digestibility-Corrected Amino Acid Score (PDCAAS)–a concept for describing protein quality in foods and food ingredients: a critical review”. Journal of AOAC International 88 (3): 988–94. http://www.ncbi.nlm.nih.gov/pubmed/16001875. Retrieved 2010-6-08.
  6. “Tips and Resources: Vegetarian Diets”. USDA. http://www.mypyramid.gov/tips_resources/vegetarian_diets.html. Retrieved 2010-06-09.

 

A man having question

Food for Thought

One of my “day jobs” is working “background” on various films and TV shows filming in New York. To give an example of a typical today on a set, I’d like to use the phrase “hurry up and wait”. Sometimes we have to get there by a certain time, which is usually very early in the morning on very little sleep. We check in, then we have to get dressed, have make-up and hair done, have photos taken of us on phones which will be sent to various departments for “approval”, and then we literally just sit around and wait.

Sometimes, when I’m working with my car, it means that I’m going to either be sitting in my car for long periods of time by myself, or possibly sitting around inside a basement, church, etc.

During this time where asked to stay in something called “holding” as described above, where there’s very little to do if you did not bring something to read, or there is no WiFi to work on your computer. We do end up talking, or checking messages on our phones, but mostly, we are confined to our small space except for being allowed to go to something called “crafty”, as we may be called at any moment to work on set.

“Crafty” is basically a table under a tent filled with plenty of food. Some are healthy, and some are not. You’ll see lots of coffee pods in various flavors that work in a Keurig or similar machine. There will be lots of candy, cookies, and other sweet treats that will satisfy a sweet tooth, and then lead to a sugar crash.  But if you look carefully, there are many healthy options to choose from under the tent.

Typically, many people will go for the carbs, and simple sugars, but if you are conscious, one will also see that there many delicious foods that are easy to grab such as, cut bell peppers, fresh mango slices, celery, carrot sticks, pita bread, hummus for dipping, small sandwiches, oranges and bananas… One can make peanut butter or almond butter sandwiches, and although I like my coffee, having more than one would not be a good idea, so I switch to herbal tea and water for the rest of the day.

The trick to eating on set, vacation, or even a party, is training yourself to decide what is healthy and what is not. Training yourself to decide what is satisfying in the long run that will give you true energy, as well as nutritionally. If you need such a sweet fix, having a piece of watermelon or cut mango is way more satisfying then say, a cookie or a big piece of cake — that doesn’t give long-lasting energy, has less nutritional value, and doesn’t fill you up the same way as fruit. And adding a small protein will also satiate you longer than simple sugars.

I derive enjoyment from mangoes, watermelon, veggies that are cut for me, vs. candy and cookies, knowing this type of sweetness is more satisfying, nourishing, and will fuel my workouts when I finish, even when I am sitting around in holding in the rain.

Also, there is a beauty in eating from a color palette. Having red, such as red peppers and watermelon; orange — baby carrots; yellow — pre-cut peppers and mangoes; green — celery, spinach, lettuce, honeydew; blue — blueberries; purple — beet juice (which is made for us in a juice press or machine). It’s so much more satisfying than having your typical beige and brown food (unless you include hummus and almond butter!).

On the second day of last week’s project, I knew that basically they were just using my car and not me. So I took the liberty of walking up and down the block many times, which had a nice incline, but staying close to set in case I was suddenly called.

Granted, I did do my yoga workout that morning, and lifted my weights similar to the weight workouts found in Healthy Things You Can Do In Front of the TV for Chest, Rows, Biceps, Triceps, and a few abdominals, as well as Rear Flies and Chest Flies. But I did want to supplement my workout with a little bit of cardio, so I had been walking up and down the hill attempting to get a little bit of my cardio in that day while the sun was out, and the air was fresh.

It also inspired me to write this article.

Although there is “crafty”, there will also be a fully catered lunch. Like “crafty”, there are also many healthy and unhealthy to choose from. Many folks will go for the meat, and many will go for the sweet cakes at the dessert table, as they do look pretty.  However, if you look at my plate, you will see: brown rice, spinach, swordfish, and grilled vegetables. I opted out of dessert, because I know that there will be “crafty” later on, where the be plenty of cut fruit and other treats for me to partake from.

Speaking with the crew on set that day, as well as other actors in holding, many of them want to work out, and don’t have the time. Hence why the exercises in Healthy Things You Can Do In Front of the TV are so important. Even just choosing a few of them while you’re on a break or in holding can be done while you’re sitting down, such as the leg lifts while you’re in a chair, or standing leg lifts holding the chair back, simple or 1 legged squats, or even lunges. These are all things you can do when you’re cramped up in a small space or in between takes. The crew, who need to lift a heavy equipment could do things like “roll downs”,  Warrior 1 and 2, forward bending stretches with one leg forward, using the equipment as a props to help them stretch the tight hamstrings. It is very important to keep your hamstrings in check so that your lower back does not give way when lifting heavy equipment, or wearing a camera on a shoulder harness.

In closing, when presented with many options, and perhaps even too many options to eat, try to choose the options that provide the most color to your plate, as well as choose the options that will fuel and nourish your body, versus just fill your stomach!


Kama Linden has been teaching fitness for over 2 decades. She has taught strength, step, pilates, vinyasa yoga, senior fitness, and has worked with clients and students of all ages and fitness levels. She is certified by AFAA Group Exercise and NASM CPT, as well as 200 hour Yoga. She has a BFA in Dance from University of the ARTS.  Her new book, “Healthy Things You Can Do In Front of the TV” is available on Amazon.com, and will soon be available on BN.com, and Kindle. Visit her website, bodyfriendlyoga.com

nordic walking picture

Active Living for Seniors and Nordic Walking

Healthcare professionals working with older adults are routinely prescribing walking, as part of rehabilitation and overall health and wellness programs. There are over 100 research studies identifying health benefits of adding specialized poles to any walking routine. Due to the improved balance, posture, reduce impact off painful joints and improved mood and confidence health, this accessible and affordable activity, urban poling, and especially the use of Urban Poling‘s unique ACTIVATOR™ poles, has become a popular choice for persons requiring help with stability and balance, as well as for older or perhaps less active adults. The ACTIVATOR™ poles are the only ones like it available on the market which have been co-designed by an occupational therapist for maximum safety, comfort and effectiveness, as well as reducing the factors related to falls.Dr. Agnes Coutinho

Research Benefits

Evidence based research relating to older adults clearly identify poling, with the proper training, as a healthy activity suited for improving quality of life. Proven benefits include:

  • Increase balance & stability
  • Increase in mobility
  • Improve posture
  • Reduce impact off lower extremity joints
  • Improve gait speed
  • Improve strength (poling can engage up to 90% of your muscles)
  • Increase confidence

Short-term and long-term effects of Nordic Walking training on balance, functional mobility, muscle strength and aerobic endurance among Hungarian community-living older people: a feasibility study. Balance, functional mobility and aerobic endurance significantly improved in the Nordic walking group.  This study showed that Nordic Walking is a simple, well–tolerated and effective physical activity for older people in Hungary.1

Effect Of Walking Poles On Dynamic Gait Stability on the Elderly. Texas Women’s University study, which concluded that walking poles provided increased gait stability at both preferred and fast speed.2

Effects of Nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults. While all modes of exercise improved various components of fitness, Nordic walking provided the best well-rounded benefits by improving upper-body strength, cardiovascular endurance, and flexibility. Therefore, Nordic walking is recommended as an effective and efficient mode of concurrent exercise to improve overall functional fitness in older adults.3

The effects of pole walking on health in adults: A systematic Review. The effects of pole walking (PW) on cardiorespiratory fitness were most extensively studied. The most frequently examined psychosocial measure was quality of life. All studies reported at least one beneficial effect of PW compared with the control group. The results of this systematic review indicate that PW  programs have some beneficial effects on both physical and psychosocial health in adults with and without clinical conditions.4


Diana Oliver is a dynamic business professional with a extensive background in marketing, sales and fitness. She has a passion for promoting the many health benefits of Urban Poling, which stems from her personal experience. Diana combined Urban Poling with other positive lifestyle choices to regain a healthy weight and improve her cardiovascular health following two strenuous pregnancies. Her positive recovery has instilled a drive to help change the face of health care in Canada.  In 2012, she became a certified urban poling instructor and taught classes in her own Pilates business.  In 2014, became a partner in Urban Poling Inc.

References

(1) Viraq et al., 2014

(2) Kwon, Silver, Ryu, Yoon, Newton & Shim, 2006 (unpublished)

(3) Takeshima et al., 2013

(4) Fritschi et al., 2012.

The information in this article is not intended to replace existing rehabilitation programs. The testimonials are those of independent therapists and are not a guarantee of results. The consumer should not rely solely on this publication but should also consult their physician or therapist. Urban Poling Inc. and its employees and representatives do not accept any liability for the information contained in this publication or any damages.

antioxidant-3445989_640

Does juicing really “detox” the body?

Anything that promises detoxification sounds a little questionable – like products that claim to “pull toxins out of your system” or “cleanse the liver.”  The body does have detoxification mechanisms that are working all the time, and both healthful eating and intermittent fasting can accelerate those processes. Several-day juice “fasts” are one way to tap into the benefits of intermittent fasting and enhance removal of toxins from the body, because the body enhances the removal of toxins when not digesting food and burning more fat for its energy needs. Our fat supply stores toxins, and when we lose body fat we release more toxic waste simultaneously. The body also needs adequate phytochemical and antioxidants for the liver to most effectively process fat-soluble toxins so they can be excreted via the urine.

Get into the catabolic phase

We’re always either in a fed state or a fasting state; you’ve likely read about the anabolic and catabolic phases of digestion in my books or articles that discuss toxic hunger. When we are eating, digesting, and absorbing nutrients from food, we are in the anabolic phase; think of it like filling your car’s tank with gas. That is followed by the catabolic phase, between meals, in which our energy needs are met by burning energy that we stored during the anabolic phase.

The catabolic phase is when most healing and self-repair happens, and there is evidence that prolonged time in this fasting (catabolic) state has significant health benefits. Also, these benefits don’t necessarily require an extended, several-day water fast, which is difficult for most people to commit to.

I always say, the longer you live in the catabolic phase, the longer you live. Here’s why: Being in a fasting state shifts the body’s cells away from growth, and instead toward a mode of maintenance and repair.1,2 This repair mode is associated with a reduction in insulin and insulin-like growth factor-1 (IGF-1) production; two hormones that play a huge role in health and longevity.3,4 These hormonal changes lead to reduced inflammation, improved insulin sensitivity and stress resistance, slower cell growth, improved immune function, and reduced oxidative stress.5,6  Fasting also stimulates autophagy, an important self-repair process. Autophagy removes damaged components from cells and tissues.7

Eating right is already detox; calorie restriction enhances the benefits

On a cellular level, many dietary phytochemicals – such as isothiocyanates derived from cruciferous vegetables, sulfur compounds from garlic and onions, and carotenoids from a variety of colorful produce – drive the production of enzymes that enable the excretion of carcinogens and other potentially harmful compounds. This detoxification system counteracts oxidative stress, inflammation, and DNA damage.8  Eating right, in itself, enables valuable detoxification mechanisms.

Caloric restriction adds to this, and has been the one intervention that extends life in a number of different species. Adding periodic calorie restriction to an already nutrient-rich diet could intensify the body’s ability to heal and repair by extending the amount of time in the fasting repair mode and reducing growth-related signals.4  It also can enhance the breakdown and excretion of fat-soluble toxins; lowering the body’s toxic load.

Intermittent fasting

Intermittent fasting or a juice detox could also be a warm-up to incorporating occasional water fasting. Back in 1995, in my book, Fasting and Eating For Health, I discussed my experience of how fasting improved health parameters in my patients. I also co-authored a series of case reports documenting remission of autoimmune diseases following supervised fasting.9  More recently, fasting has been shown to have dramatic regenerative effects on the immune system. Studies over the past few years in animals and humans have suggested that fasting signals the immune system to discard old and damaged cells and generate new cells by increasing hematopoietic stem cells. The reduction in IGF-1 signaling was a necessary factor in this immune boosting. 6,10

Intermittent fasting – usually by reducing calorie intake dramatically a few days per week – is a method for getting some of the benefits of longer-term fasting. Human studies on intermittent fasting suggest it improves insulin sensitivity and promotes weight loss.2,11,12

I recommend incorporating a juice detox into your life, with vegetable juices plus one salad per day for several days, to act as a method of intermittent fasting, to slow aging and prolong lifespan as an easier alternative to water fasting.  Water fasting has a rapidly decreasing effect at removing toxins, as nutrients necessary for the removal also decrease as the fast progresses. Also, juice fasting enables the participants to continue to work and is safer, compared to water fasting, as it prevents dehydration, loss of electrolytes and fainting. It is also compatible for people who must remain on medications, so almost anyone can participate.

Tips for juicing wisely

  • Figure out a timeline you’re comfortable with. You may want to try juicing one day a week, or you may want to try a week-long juice cleanse.
  • Juice should be mostly vegetables, not fruit. Apple juice with a little kale added doesn’t bring much benefit. The maximum amount of fruit in a vegetable juice should be one serving of a low-sugar fruit, such as green apple or berries. The rest should be nutrient-rich vegetables, leafy greens in particular. Lemon and lime juice can be added to flavor your juice without counting toward the fruit serving. Include cucumber, lettuce and celery juice, along with carrots, beets, and some leafy cruciferous greens such as cabbage, kale or bok choy.
  • Follow it up with a health-promoting diet. A few days of juicing can be a great way to reset your taste buds and jumpstart a new, healthful, nutrient-rich diet. However, there is no health benefit of trying to use a juice cleanse as temporary detox, just a break from an everyday junk food diet. This only works if you stick with a Nutritarian diet for the rest of your life, incorporating some juicing and caloric restriction episodically.
  • If you have a serious medical condition or are on any medication, consult a physician before starting a juice detox.

Originally printed on DrFuhrman.com. Reprinted with permission from Dr. Fuhrman.


Dr. Fuhrman is a board-certified family physician specializing in nutritional medicine. He is President of the Nutritional Research Foundation and the author of 6 NY Times bestselling books, including The End of Heart Disease. Visit him at DrFuhrman.com.

References

  1. van Niekerk G, Hattingh SM, Engelbrecht AM. Enhanced Therapeutic Efficacy in Cancer Patients by Short-term Fasting: The Autophagy Connection. Front Oncol 2016, 6:242.
  2. Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev 2017, 39:46-58.
  3. Pan H, Finkel T. Key proteins and pathways that regulate lifespan. J Biol Chem 2017, 292:6452-6460.
  4. Solon-Biet SM, Mitchell SJ, de Cabo R, et al. Macronutrients and caloric intake in health and longevity. J Endocrinol 2015, 226:R17-28.
  5. Longo VD, Mattson MP. Fasting: molecular mechanisms and clinical applications. Cell Metab 2014, 19:181-192.
  6. Cheng CW, Adams GB, Perin L, et al. Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression. Cell Stem Cell 2014, 14:810-823.
  7. Mattson MP, Allison DB, Fontana L, et al. Meal frequency and timing in health and disease. Proc Natl Acad Sci U S A 2014, 111:16647-16653.
  8. Stefanson AL, Bakovic M. Dietary regulation of Keap1/Nrf2/ARE pathway: focus on plant-derived compounds and trace minerals. Nutrients 2014, 6:3777-3801.
  9. Fuhrman J, Sarter B, Calabro DJ. Brief case reports of medically supervised, water-only fasting associated with remission of autoimmune disease. Altern Ther Health Med 2002, 8:112, 110-111.
  10. Wu S. Fasting triggers stem cell regeneration of damaged, old immune system. In USC News2014 [http://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/]
  11. Antoni R, Johnston KL, Collins AL, Robertson MD. Effects of intermittent fasting on glucose and lipid metabolism. Proc Nutr Soc 2017, 76:361-368.
  12. Tinsley GM, La Bounty PM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev 2015, 73:661-67
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Healthy Aging and You: Technology, Consciousness and the Sedentary Society, Part 1

Numerous studies have revealed that on average we check our phones more than 200 times a day and have in fact started to become addicted to “staying connected”. We literally “run into” each other while walking and staring at our phones while texting. It happens every day. In the gym I attend for my training sessions, I see numerous people staring at their phones while sitting on weight equipment oblivious to the world around them. I have unofficially observed that up to 80-90% of the people who are there for physical activity are either listening “to something” through headphones or are reviewing data and/or texting someone. This is an enormous emerging challenge with no real solutions in sight: Sedentary lifestyles and technology. 

With the revelations of Facebook’s role in the 2016 elections we are seeing the unfolding of more personal data being used for all kinds of purposes and it is not going to end anytime soon. My question is: Is it worth it for our future health to be so connected through technology or is there a better balance that can be struck that enables us to “reach out” more effectively? I pose this question in the context of our health not only NOW but in the future as well. I see health issues becoming more prevalent because we are literally “sitting our way to ill health”. Sitting has become the “new smoking”! Is there a healthy way forward or are we “tied to our technology” so that we can never break “the ties that bind us” to a life of no movement?

TECHNOLOGY

The challenge  as I see it is that we are no longer “paying attention” to our lives. We need to understand what is happening in our individual experiences as we go through our day and then can hopefully make appropriate and timely decisions that will effect not only our future going forward – but today as well. The obesity crisis (71% of the population is either overweight or obese according to the latest data), the sedentary society that is now a reality, and the role that advancing technology will play in our lives are critical issues that need to be addressed if we are to find a “healthy way forward”.

As I have observed in my own experience, we are living in Steve Jobs vision of a world tied together through technology and available to us 24/7. He envisioned a world where we could access everything we needed through a phone – and computer. He wanted people to have the  “freedom” to do all that they wanted to do efficiently and with a planned effort through the gifts that technology would bring to each of us. I believe that his vision has become one that is “tying” us to our devices so completely that we are “disconnected” from what is actually happening around us. Life is literally “passing us by” and we are completely “unconscious” to this process.

I have lived 80% of my life without any technological assistance whatsoever. To retain my own power I believe I am the one who gets to “choose” how and when I let my computer and phone assist me. Right now I am struggling with the concept of what I will need to sacrifice in order to have technology help me advance my career as a healthy aging specialist moving forward. I will never “catch up” with all the technological advances that are coming – or be inclined to use all the new gadgets just because “everyone needs the latest model of a device”. That is NOT how I want to live my remaining years. Is this a choice you need to review as well? I want to use my time more toward serving others and staying healthy and fit so that I can enjoy my 70’s to the fullest – and have the greatest impact on people’s lives that I can.

What will your priorities be going forward? Will you really care if you have the most recent technological advancement or will you set other priorities for yourself? Only YOU can decide how you want to integrate the hours of your day with the technology you have and use daily. As a practical matter it is through our choices that we determine the course of our lives and if we choose to spend them staring at our phones life WILL indeed pass us by. We will be sick, fat, and on drugs as we enter the very years that we wanted to enjoy. Is this you now or will you decide to change that future today by making new choices that give you time “to be” the best version of yourself that you can imagine?

CONSCIOUSNESS

I keep coming back to the issue of consciousness because I believe it is a fundamental principle of what healthy aging means to ME and after all isn’t that what matters most? We determine our future by the choices we make today. It really IS that simple. If we choose to spend the hours of our day sitting and staring at a computer screen or smart phone we will create a life of dependence and ill health that WILL dominate our days until we eventually die.

For the past five to eight years my daughter has been fighting the longest and most difficult of fights for her health. Alcohol dependency, health issues of significance and general mishaps (falls, concussions etc.) have created a life that is characterized by hospital stays, ER visits, medical interventions of all shapes and sizes, and numerous appointments with specialists and medical professionals to treat her and get her back on the road to health. I am sure she never envisioned her 40’s being dedicated to her health in such a complex way but she is in a battle for her life now and the outcome is NOT certain. There are encouraging signs emerging but as her father I am very concerned about what IS going to happen to her going forward.

Her situation is not all that uncommon and many of us do NOT realize how close to our mortality we will come before we realize we “could have” or “should have” chosen differently when we had the chance. Lisa’s challenges started to form in her 20’s on both a professional and personal level and she is “unwinding” all of that harm now. I can only love her and wish her well – and let the professionals “do what they need to do” for her to enhance her chances at a full life again.

How will you choose? Will you continue to stare at your phone or will you decide to start living in the “real world”? I want to live in the real world as much as possible and therefore I DO NOT check my phone while training at the gym – it remains in my bag . I do NOT text so I do not need to check for text messages. My latest phone IS a very good phone with incredible capabilities but I will NOT make it the focus my day. I want to smile at people, greet my day with an “attitude of gratitude” and bless my very breath. I awake with gratitude and hopefulness in my heart and carry that feeling throughout the day so my “consciousness” may expand – and not  shrink. Let your consciousness grow beyond its current boundaries and you WILL be rewarded in kind and isn’t that worth all your best intentions?

IN SUMMARY

As I live each day my mind is always focused on my many blessings. I think about Lisa and her continuing efforts to heal and am grateful I don’t have to face such challenges. I get to breathe and think and feel – and BE as alive as I choose to be because healthy aging starts “within us” and cannot be derived from our technology no matter how SMART it may be. On one level Steve Jobs was right. Dealing with the complexities of the modern world DOES require wonderful advancements in technology but at what price? Do we succumb to the “siren call” of the internet or do we USE it as the tool it was meant to be? I don’t think even Steve Jobs would object to that line of questioning, do you? Only YOU can decide your future – what will it be?

Originally published on Healthy New Age. 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.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

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Getting Active at Every Age and Stage: Benefits of Nordic Walking

With a shocking 70% of children leaving organized sports by the age of 13 and obesity rates on the rise, we know that we need to be introducing our children to activities that they can do across a lifespan, whether they are 5 or 95 years of age!

Join Urban Poling for a free webinar that will walk through some of the most important and challenging stages of life. Learn why Nordic Walking can be beneficial for each age group to ensure longevity and exercise adherence across a lifetime!

Webinar Overview:

  • Shocking Stats & a look into the Sport-Lifecycle Trends
  • What is Nordic Walking?
  • Research supporting Nordic Walking for All Ages and Stages
    • Childhood (3-11 Years)
    • Adolescence (12-18 Years)
    • Adulthood (Pre/Post Natal, Weight Management & Disease Prevention, Pre/Post Hip/Knee)
    • Seniors & Mitigating Falls

This webinar will be presented by Gabriella De Nino, Registered Kinesiologist, CSEP-CPT & NCCP Certified Soccer Coach.

June 26, 12:00-12:45 EST
Webinar Registration ►


Diana Oliver is a dynamic business professional with a extensive background in marketing, sales and fitness. She has a passion for promoting the many health benefits of Urban Poling, which stems from her personal experience. Diana combined Urban Poling with other positive lifestyle choices to regain a healthy weight and improve her cardiovascular health following two strenuous pregnancies. Her positive recovery has instilled a drive to help change the face of health care in Canada.  In 2012, she became a certified urban poling instructor and taught classes in her own Pilates business.  In 2014, became a partner in Urban Poling Inc.