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Women10 Living Fit Inside-Out
Play, explore, adventure, connect, empower!
https://thefarmfashion.ca/collections/refillery
Learning about Green Burials - Sharon Miller
Meditation - Discussion - Exploration
All About the Food Bank - Debbie Marson
Steve Kenzie - 17 Sustainable Goals of the United Nations
From a Global Perspective to Community
What we should know about buying or leasing cars.
Beyond Beautiful to Spectacular Sunsets!
Keith Campbell
How to Disconnect to Connect -Dr. Sheri Madigan
Let's Talk Community Centres!
Johanne Brousseau & John Severino
Understanding the Deep History of Nipissing - Julia Breckenridge & Candyd Naylor
The Fragile World at the Bottom of the Ocean
Oceanographer, Megan Lubetkin, Parts 1 & 2
Meditation & Discussion - Kristin
What you need to know about Facebook-Tealia Carriere
|
Coping with Isolation and Stress During COVID
Take-Home Techniques with Dr. Dielle Raymond
Finding Joy in an Ever-Changing World -The Book of Joy
Tamara Dube, Ted Harrison, Tim Robertson
Part 1 & 2
Everybody Leaves -
Shelley Hoffman & Kristin Shepherd
Councillors King, Mayne and Vresbsch - Update
Messages from the Horses - Lori Burns
Minister of Economic Development -The Honorable Vic Fedeli
Compassionate Side of Policing in North Bay - Special Constable John Schultz
The Village Webinar Series - Older Adults, Resiliency, and the Impact of COVID-19 in the Northeast
Keeping the Brain Firing on All Cylinders - Dr. Dielle Raymond
Exploring Meditation - Kristin Shepherd
Estate Planning Tutorial - Jim Clement
Winter Birds - Kaye Edmunds
Updates on Aging eyes - Dr. B. Eckensviller
MultiCultural Centre - Empowering Women Project.
Upclose & Personal - Anthony Rota
Detoxify Your Life - Dr. Dielle Raymond
Moving From Survive to Thrive! - Paige Lockton Wilde
PhotoVoice - #2
Women10 Living Fit Inside-Out - 2020 Christmas Party!
Play, explore, adventure, connect, empower!
North Bay Symphony - Janet & Calvin
PhotoVoice Discussion - Tamara & Micheline
Meditation & Discussion -Kristin Shepherd
A Christmas Tradition - Stories I Love with Dennis Chippa
North Bay Choral Society - Makes a Joyful Sound!
Jana Brogan, Herbalist in Training
Under Amelia's Wing - Heather Stemp
PhotoVoice - Micheline McWhirter & Tamara
Cultural Awareness & Building Understanding - Candice Sylvestre
City Update with Mayor Al McDonald - Nov 18
Meditation & Discussion - Nov 17
Please respond to this survey for Kylee: https://www.surveymonkey.com/r/RGR9J8B
The Village & PhotoVoice with Micheline McWhirter -Nov
The Cold War with Sean Campbell, visitor experience project lead.
A Bit of the Bay with Jeff Fournier
Meditation & Discussion with Kristin
Legacy planning and Vigil - Tracy Vigars & Jayna Brogan
Discussion about Walking Meditation... and more with Kristin Shepherd
Consent & Kids
with Kylee Bakowski
2) Session Evaluation: Please share this link with your group. I highly encourage folks to fill out this quick anonymous survey so that I can adjust sessions as needed. Feedback helps us with funding and better serving the community: https://www.surveymonkey.com/r/33V3H59
3) Additional Resources:
3) Additional Resources:
- https://kidshelpphone.ca/get-info/what-online-sexual-exploitation-and-abuse - an excellent resource for more information and answers to FAQ's (What is sexual exploitation? How does it occur? What can you do? What happens when/if...? etc).
- https://amaze.org/parents/ - for videos and guidance on how to have conversations regarding various important topics
- http://www.draw-the-line.ca/resources/index.html - to view more scenario cards and what you can do to stop violence (these will be discussed further at our next session)
- See additional email attachments for handouts and resources on consent, raising sexually healthy children, body image, media, sexting etc.
Kathie Hogan - Powassan community events planner...
and other hats of many colours.
12 best food for arthritis:
http://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-foods-for-arthritis.php#.Vow7UL2nyxE.gmail
Info regarding Food Ingredients and Inflammation | Slideshows | ArthritisToday.org
http://www.arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/food-ingredients-and-inflammation.php#.Vow6W2pPzyE.gmai
http://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-foods-for-arthritis.php#.Vow7UL2nyxE.gmail
Info regarding Food Ingredients and Inflammation | Slideshows | ArthritisToday.org
http://www.arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/food-ingredients-and-inflammation.php#.Vow6W2pPzyE.gmai
Something to think about....gratitude for the miracle of our body!
GOOD FOR WHAT AILS YOU....immune booster colds, recommended in Canadian Living Magazine:
3 cups water
1/2 tbsp. turmeric
1 tsp. cinnamon
1tsp. ginger
1/4 tsp. ground cloves
Dash of cayenne
Juice of 1/2 lemon
Boil and stir for 10 minutes. (Strain if you wish) or drink straight up.
3 cups water
1/2 tbsp. turmeric
1 tsp. cinnamon
1tsp. ginger
1/4 tsp. ground cloves
Dash of cayenne
Juice of 1/2 lemon
Boil and stir for 10 minutes. (Strain if you wish) or drink straight up.
Marinated
Cucumber and Tomato Salad
Ingredients: 3 medium cucumbers, peeled and sliced about ¼ inches thick
1 medium Spanish onion, sliced in rings
3 or 4 medium tomatoes, cut into wedges
Marinade: ½ cup vinegar
¼ cup white sugar
1 cup water
2 tsp salt
1 tsp fresh, course ground pepper
¼ cup oil
Mix marinade ingredients together in a separate bowl from the cucumbers, onion and tomatoes. Once marinade is stirred, pour into the vegetable mixture. Toss well to mix. Refrigerate 2 hours before serving. (Recipe from sue Priebe)
Ingredients: 3 medium cucumbers, peeled and sliced about ¼ inches thick
1 medium Spanish onion, sliced in rings
3 or 4 medium tomatoes, cut into wedges
Marinade: ½ cup vinegar
¼ cup white sugar
1 cup water
2 tsp salt
1 tsp fresh, course ground pepper
¼ cup oil
Mix marinade ingredients together in a separate bowl from the cucumbers, onion and tomatoes. Once marinade is stirred, pour into the vegetable mixture. Toss well to mix. Refrigerate 2 hours before serving. (Recipe from sue Priebe)
Carole Kerrigan's Quinoa Salad:
http://www.pulse.ab.ca/consumers/recipes/mediterranean-quinoa-chickpea-salad/
http://www.pulse.ab.ca/consumers/recipes/mediterranean-quinoa-chickpea-salad/
Wonderful Curried Sweet Potato Soup
Ingredients: (I used only 2 tsp of curry for this recipe and added 1/2 cup heavy cream)
Ingredients: (I used only 2 tsp of curry for this recipe and added 1/2 cup heavy cream)
- 1 tablespoon oil ( I used sunflower oil)
- 1/2-3/4 cup chopped onion ( 1-2 onions)
- 1 garlic clove, chopped
- 1 tablespoon curry paste ( levelled tbsp, preferably Madras, Korma or another Indian or Caribbean curry paste you like)
- 1 tablespoon grated fresh ginger ( levelled tbsp)
- 4 cups peeled and cubed sweet potatoes ( not yams)
- 1 red bell pepper, deseeded and chopped
- 3 1/2 cups chicken stock or 3 1/2 cups vegetable stock
- 2 tablespoons rum ( optional but recommended, I use white rum)
- salt
- 4 -6 tablespoons sour cream ( any fat content)
- sweet paprika
- SOUP:.
- In a soup pot, heat oil over medium-low heat. Add curry paste and onions and cook for 4 minutes, stirring occasionally. Reduce heat if necessary. Add garlic clove and ginger and cook for another 1-2 minutes.
- Add sweet potatoes and pepper. Mix. Add stock. Cook for 15 minutes or until vegetables are very soft.
- Puree the ingredients in batches in a blender or puree the whole amount directly in the pot with a hand blender (if pot is high enough).
- Check if you like the consistency of the soup. Add more stock or water if desired and adjust the seasonings (check if salt is needed). You can add more curry paste if desired, but most pastes need to be cooked first before adding to a dish. Add rum if using.
- Serve:.
- Serve in individual bowls and top each with a tablespoon of sour cream and a sprinkle of sweet paprika.
Resources from 'Naturopathy and Lifestyle' talk given by Dr. Dielle Raymond,
Harvard School of Public Health recommendations
“It’s not clear...that we need as much calcium as is generally recommended, and it’s also not clear that dairy products are really the best source of calcium for most people.” http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/index.html
Government Calcium
Recommendations:
http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php
Canadian Task Force on Preventative Health Care recommendations regarding breast cancer
screening:
http://www.canadiantaskforce.ca/recommendations/2011_01_eng.html
Healthy Fats Resource:
http://theconsciouslife.com/omega-3-6-9-ratio-cooking-oils.htm
Harvard School of Public Health recommendations
“It’s not clear...that we need as much calcium as is generally recommended, and it’s also not clear that dairy products are really the best source of calcium for most people.” http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/index.html
Government Calcium
Recommendations:
http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php
Canadian Task Force on Preventative Health Care recommendations regarding breast cancer
screening:
http://www.canadiantaskforce.ca/recommendations/2011_01_eng.html
Healthy Fats Resource:
http://theconsciouslife.com/omega-3-6-9-ratio-cooking-oils.htm
WEEK 8
Women, Food & God-Geneen Roth.
What can I do to make things better for myself? Live in the moment.
Steps: How’s it going? Can you live with 10,000 steps+? What is one eating habit you can change and live with for life?
What lifestyle changes have you made in your eating habits/exercise regimen that you are committed to?
The solution is never at the level of the problem. The solution is always love, which is beyond problems. -Deepak Chopra
Women, Food & God-Geneen Roth.
What can I do to make things better for myself? Live in the moment.
Steps: How’s it going? Can you live with 10,000 steps+? What is one eating habit you can change and live with for life?
What lifestyle changes have you made in your eating habits/exercise regimen that you are committed to?
The solution is never at the level of the problem. The solution is always love, which is beyond problems. -Deepak Chopra
Just 10 Challenge the Living Fit way!
WEEK 2:
This is 'get ready' week.
1. Continue to journal your food intake for week 2.
2. Identify a food (100-300 calories per serving that you eat on a regular basis (most days), but you could move to a "now and then" or "sometimes" food.
3. Walk everyday(including LF days) for 20 minutes (10 minutes one way, 10 minutes back). That will equal 2000 to 2500 steps. Make sure your pedometer is working correctly.
4. Get your BMI/WHR/WT/HT/CHOLESTEROL LEVEL recorded in your journal if you haven't already done so.
HEALTHY HEART CHALLENGE- (See Dr. Oz's website for the 28 day challenge for more information)
To begin taking charge of your own health, there are 5 crucial numbers Dr. Oz wants you to know. Make knowing them your mantra, and you’ll be on the road to a healthier, longer life.
1. Blood Pressure
Over 50 million American adults have high blood pressure, also called hypertension; within this range,1 out of every 3 isn’t even aware they have this serious medical condition. High blood pressure can cause a host medical problems including cardiovascular disease, chronic kidney disease and stroke, which can strike suddenly.
· Your blood pressure can be tested in several places like your doctor’s office or at a pharmacy. Learn how to test your own blood pressure and invest in a device you can use at home.
· Get in the habit of testing your blood pressure once a month. Make sure each time to test it at the same point in the day, when you’re most relaxed. For accuracy, take 3 readings and figure out the average number between them.
· Pay attention to the top number – the systolic pressure, which indicates the pressure when the heart beats while pumping blood – the best lifelong measurement for hypertension. A systolic reading above 140 is considered too high and warrants seeing your doctor.
2. Waist Size
If you’re sporting a large waistline, your risk of dying prematurely is nearly double. The reason is because belly fat, often fondly referred to as a spare tire or a beer gut – sends out a toxic stream of chemicals impacting the whole body.
· Take your waist size once each month with a measuring tape.
· Measure at your natural waistline, which is above your hipbone and below the ribcage – not where your belt lies or around your hips. Be mindful of your posture and suck in your stomach since the fat you’re measuring is deep inside the belly.
· A waist size over 35 inches in women and over 40 inches in men greatly increases the risk of chronic diseases like diabetes, heart disease and more.
· The ideal waist size for women is 32 ½ inches and 35 inches for men. Click here to learn your body mass index, or BMI, to see how your waist size can impact your overall health.
3. Weight
Stepping on a scale and finding out your body weight is one of the easiest numbers to calculate and an excellent indicator of your overall health. According to the Centers for Disease Control (CDC), 1 out of 3 Americans are considered obese, which can cause a slew of health problems such as cardiovascular disease, gastroesophageal reflux disease (GERD), gout, hypertension, high blood pressure and cancer.
· The average American woman stands approximately 5’4” tall. At this height, you should weight less than 175 pounds, the cut off point for obesity.
· The average American man is about 5’9” tall and should weigh less than 196, his cut off for obesity.
· Taller folks can add 5 pounds per inch; if you’re shorter, subtract 5 pounds per inch.
· Write your weight down monthly. Studies show that by tracking this number, you’ll do a better job keeping it down.
4. Cholesterol
High cholesterol is a major risk factor for cardiovascular disease.
· To test your cholesterol levels, you need to see a doctor or someone in the health care field who can administer a simple blood test.
· Don’t worry about memorizing your total cholesterol number, which can be misleading. Instead, memorize the 2 forms it’s carried in: HDL and LDL. Your HDL, the healthy cholesterol, needs to be 50 or better; your LDL, the unhealthy cholesterol, should be under 100. If your numbers do not fall in this range, discuss strategies for lowering your LDL and increasing your HDL with a health care professional. Click here for more on cholesterol.
5. Fasting Blood Sugar
Testing your fasting blood sugar (FBS) measures your risk for diabetes, a chronic disease that can lead to blindness, cardiac disease, kidney failure, nerve problems and an impaired immune system. Diabetes is particularly high in the African American community.
· Your fasting blood sugar number must be measured after an 8-hour fast. Fasting is key since ingesting food—say, a banana an hour beforehand—would raise blood sugar levels and could create a false pre-diabetic or diabetic reading. Your FBS can be determined with a simple blood test or a finger stick test.
· A fasting blood sugar number above 100 is considered pre-diabetic; treatment measures should be discussed with a physician.
By knowing and staying on top of Dr. Oz’s 5 numbers, you’ll minus the threat of major chronic diseases and multiply your odds for health and longevity.
Your body mass index (BMI) is a measure of your weight relative to your height. Weight around the midsection is more dangerous than other areas as it exerts pressure on your body's vital organs and can increase your risk for heart disease and diabetes.
WEEK 2
FOCAL POINT
There’s more than one way to shed a pound. While the truth behind weight loss lies in the math – you have to move more than you eat – there are several different ways to create your calorie deficit. If your goal is to be in a 500 calorie deficit each day – you can eat 500 calories less than you need, or burn 500 additional calories through exercise. Or you can do a combination of both – just doing some math with the numbers (example, burn 200 extra calories with exercise and eat 300 calories less than you need each day).
WEEK 1:
Congratulations to all those who were able to show up today for the challenge.
Week 1 is 'GET REAL' week.
1. Journal your weight in lbs, height in inches.
2. You will also require your BP/BMI/WHR/CHOLESTEROL LEVELS/BODY SHAPE.
3. Explore your pedometer, recording the number of steps you take each day for 1 week (From the time you get out of bed until you go to bed in the evening).
4. Record everything, (and I mean everything) that you eat in 1 week.
5. Go to WWW.LIVERIGHTNOW.CA and take the biological age test. How old are you really? Explore the website.
Bring your journal and your pedometer to each session, Monday at 11:20 am. If you weren't able to get all the information don't worry. We'll work on it next Monday.
Register on-line to LIVERIGHTNOW.CA. Or go to www.doctoroz.com.
http://members.doctoroz.com/challenge/the-just-10-challenge
"Focus your attention on living well, living better and living healthier, rather than looking good." (Dr. Phil)
Lovingly accept yourself, your natural body frame, your height, your bone structure, your entire genetic makeup — and set your sights on goals that match these factual realities, goals that you can realistically achieve. There is an optimal you, but it can only come from getting real about yourself and setting realistic expectations for success, so that you can become a "supermodel" or "superstar" in your own life, on your own terms, and according to your own standards of fitness.
Living Authentically
Being real with yourself is hard, but it needs to be done if you're going to live authentically. Be honest. Know your patterns. Recognize your typical excuses, rationalizations and justifications for failure. I did not create meaningful and lasting change because ..." Be creative, thorough and brutally honest when doing this exercise. This is a test to see how willing you are to recognize that con job that sabotages you. It is a test to see if you can tell it like it is, or if you want to just live with the same old, tired excuses and be right in instead of happier and healthier.
What are your excuses for not committing to your health and happiness?
Help yourself by evaluating your life, behavior and thinking. Instead of asking whether the way you are living, behaving and thinking is "right," ask whether the way you are living, behaving and thinking is working or not working." (Dr. Phil)
Something to think about:Taking your first steps. Step inside yourself and discover your “why?” Focus on the real reason “why” you are starting this challenge. Write down the first answer that comes to mind. Now ask yourself why this reason is so important to you. Keep asking yourself “why” until you drill down so deep into your core reasoning that you can’t ask yourself “why” any longer. You have found your focus. Write it in large letters across a piece of paper and stick that piece of paper in places you visit each and every day, like a bathroom mirror or the refrigerator door.
(Dr. Oz)
Record the # of steps you take in a day for 1 full week.
Record everything you eat. Explore Dr. Oz or liverightnow.ca
Find out your REALAGE.
Think about how to eliminate100 cal a day in food/and expend 100 cal a day in exercise.
___________________________________________________________________
10 Reasons to Lose Just 10 (Article from Dr. Oz newsletter Sept 23)
When it comes to losing weight, changing your life isn’t as difficult as you may think. New research has indicated that even a small weight loss can result in enormous gains and potentially life-saving changes. You can reduce your risk of heart attack, cancer, stroke, dementia, and more – by losing just 10 pounds.
At times, the difference between what you weigh and what you want to weigh can seem insurmountable. You’re not alone in your frustration. The average American woman has a BMI of 28, which is overweight – nearly obese. Her waists measures 37 inches, almost 5 inches too wide, and she weighs nearly 165 pounds. In 1960, the average American woman’s weight was 140 pounds. If we continue at this rate, in the next 50 years, your daughter or granddaughter will weigh 190 pounds.
America is in need of a lifestyle change. It can be intimidating; however, the benefits of weight loss aren’t reserved for those who drop 30, 50 or 100 pounds. By losing just 10 pounds, you can prevent deadly illness, alleviate daily pain, and improve your quality of life.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
1. A Lower Cholesterol Level
Being overweight is linked to high levels of LDL, which is the “bad” type of cholesterol. As LDL cholesterol circulates through your blood, it can deposit plaque in your arteries, narrowing them – which can lead to heart attack or stroke.
Exercise and a healthy diet will help increase your HDL cholesterol, which is the “good” type of cholesterol that stops LDL from depositing on your artery walls. Ten pounds of weight loss can lower cholesterol by more than 10%.
2. Lower Blood Pressure
Blood pressure measures the pressure on your artery walls, so if you have plaque buildup in your arteries, your blood pressure will be high. Hypertension thickens the walls of the heart, leaving them stiff and prone to heart failure. As the heart works harder, blood vessels in the kidneys can be damaged, which can lead to kidney failure. Losing 10 pounds will decrease your blood pressure, protecting your heart and kidneys.
3. Reduced Risk for Heart Attacks
Excessive plaque buildup can result in dangerously narrowed arteries. In the case of a heart attack, your coronary artery becomes completely blocked, cutting off the oxygen that your heart muscle needs, with possibly fatal results.
As mentioned above, weight loss lowers your blood pressure and cholesterol. Incredibly, just 10 pounds of weight loss can result in a greater than 50% risk reduction for heart attacks.
4. Reduced Risk for Dementia
Nearly half of Americans have too much visceral fat, the abdominal fat that surrounds your internal organs, visible in their protruding bellies. The danger is this: visceral fat contains cells that release inflammation-causing chemicals in the body, which can cause memory loss and increase your chances of developing dementia.
Additionally, 2 symptoms of obesity, high blood pressure and high cholesterol, can put you at risk for stroke. Some strokes, known as “silent strokes” can occur without symptoms – but each time, blood is cut off to the brain, resulting in damaged, dementia-prone brain tissue. High blood pressure and cholesterol can also increase the likelihood that you’ll develop Alzheimer’s disease.
5. Reduced Risk for Sleep Apnea
When you are overweight, extra tissue thickens your windpipe wall, narrowing your airway. Consequently, the size of your tongue and tonsils become a threat to the narrowed airway – especially when you are sleeping, and can cause a life-threatening condition known as sleep apnea. In this illness, an unsuccessful effort to take in air results in a dangerously low oxygen level while you're sleeping. Your brain shocks your body awake to keep you alive. If you have severe sleep apnea, you can be woken up hundreds of times a night.
Losing just 10 pounds can widen your windpipe, helping you sleep through the night and reduce your risk for developing sleep apnea. And when you sleep well, your levels of leptin (the hormone that signals when you’ve had enough to eat) rise. So, a good night’s sleep will help you lose even more weight.
6. Reduced Joint Pain
Being overweight puts huge pressure on your joints. For each extra pound of excess weight on your body, you add 3 times that amount of pressure on your knees. This means that 10 extra pounds equates to 30 pounds of pressure grinding down. And when walking up stairs, multiply your extra weight by 7. Thirty pounds of pressure just became 70 pounds. Over time, this force wears away your cartilage, leaving an area of arthritis.
As you lose weight and reduce the pressure on your joints, the cushioning between your bones will build back up. A 10 pound weight loss over 10 years may result in as much as a 50% decrease in your odds of developing osteoarthritis.
7. Reduced Risk for Cancer
Obesity increases cancer risk. The exact reasoning remains unclear– but fat cells are highly active, releasing large amounts of hormones like estrogen, insulin, and insulin-like growth factors that can fuel many cancers.
The risk for many types of cancers declines when you lose weight, but it's particularly true for breast and uterine cancer, where losing only 8 pounds can significantly reduce the levels of specific carcinogenic hormones.
8. Reduced Risk for Diabetes
The more excess weight on your body, the less sensitive your cells become to insulin, the hormone that manages the movement of sugar into your cells. Being overweight puts you at huge risk for developing type 2 diabetes, where your body’s cells become resistant to insulin and cannot function properly as a result. By getting active and controlling your weight, you can increase your response to insulin. A weight loss of 10 pounds can reduce your chance of getting diabetes by 60%.
9. Improved Sex Life
Your sex drive is affected by high blood pressure and diabetes, conditions you’re likely to have if you’re overweight. Additionally, erectile dysfunction can be a problem for as many as 80% of obese and overweight men.
10. Taking Less Medications
Even if you only reduce the dosage you currently need for high blood pressure or diabetes, you’ll still save money on your prescriptions. A recent study estimated that cutting just 100 calories a day could prevent or eliminate 71.2 million cases of obesity and save $58 billion annually in the United States.
BONUS: You’ll Feel better!
Your omentum is the pouch that contains your belly fat. The extra weight you are carrying on your omentum begins to squeeze your kidneys. Your blood pressure raises and your liver fattens; the accumulation of this fat characterizes nonalcoholic fatty liver disease. This added weight leaves your liver unable to process toxins. Over time, your liver hardens, and scar tissue begins to build up to replace liver cells. This scarring is called cirrhosis, which leaves you feeling tired and groggy.
Weight loss will allow your liver to recover. As it repairs itself, it decreases the toxins in your body. You’ll see changes in how you feel and behave.
Now, having learned all this, when would be a good time for you to start really caring for your health? If you truly feel that health is what matters most to you, is now the time to start living this value, consciously living this value, by making small steps? What have you got to lose??? Hope to see you Monday
WEEK 2:
This is 'get ready' week.
1. Continue to journal your food intake for week 2.
2. Identify a food (100-300 calories per serving that you eat on a regular basis (most days), but you could move to a "now and then" or "sometimes" food.
3. Walk everyday(including LF days) for 20 minutes (10 minutes one way, 10 minutes back). That will equal 2000 to 2500 steps. Make sure your pedometer is working correctly.
4. Get your BMI/WHR/WT/HT/CHOLESTEROL LEVEL recorded in your journal if you haven't already done so.
HEALTHY HEART CHALLENGE- (See Dr. Oz's website for the 28 day challenge for more information)
To begin taking charge of your own health, there are 5 crucial numbers Dr. Oz wants you to know. Make knowing them your mantra, and you’ll be on the road to a healthier, longer life.
1. Blood Pressure
Over 50 million American adults have high blood pressure, also called hypertension; within this range,1 out of every 3 isn’t even aware they have this serious medical condition. High blood pressure can cause a host medical problems including cardiovascular disease, chronic kidney disease and stroke, which can strike suddenly.
· Your blood pressure can be tested in several places like your doctor’s office or at a pharmacy. Learn how to test your own blood pressure and invest in a device you can use at home.
· Get in the habit of testing your blood pressure once a month. Make sure each time to test it at the same point in the day, when you’re most relaxed. For accuracy, take 3 readings and figure out the average number between them.
· Pay attention to the top number – the systolic pressure, which indicates the pressure when the heart beats while pumping blood – the best lifelong measurement for hypertension. A systolic reading above 140 is considered too high and warrants seeing your doctor.
2. Waist Size
If you’re sporting a large waistline, your risk of dying prematurely is nearly double. The reason is because belly fat, often fondly referred to as a spare tire or a beer gut – sends out a toxic stream of chemicals impacting the whole body.
· Take your waist size once each month with a measuring tape.
· Measure at your natural waistline, which is above your hipbone and below the ribcage – not where your belt lies or around your hips. Be mindful of your posture and suck in your stomach since the fat you’re measuring is deep inside the belly.
· A waist size over 35 inches in women and over 40 inches in men greatly increases the risk of chronic diseases like diabetes, heart disease and more.
· The ideal waist size for women is 32 ½ inches and 35 inches for men. Click here to learn your body mass index, or BMI, to see how your waist size can impact your overall health.
3. Weight
Stepping on a scale and finding out your body weight is one of the easiest numbers to calculate and an excellent indicator of your overall health. According to the Centers for Disease Control (CDC), 1 out of 3 Americans are considered obese, which can cause a slew of health problems such as cardiovascular disease, gastroesophageal reflux disease (GERD), gout, hypertension, high blood pressure and cancer.
· The average American woman stands approximately 5’4” tall. At this height, you should weight less than 175 pounds, the cut off point for obesity.
· The average American man is about 5’9” tall and should weigh less than 196, his cut off for obesity.
· Taller folks can add 5 pounds per inch; if you’re shorter, subtract 5 pounds per inch.
· Write your weight down monthly. Studies show that by tracking this number, you’ll do a better job keeping it down.
4. Cholesterol
High cholesterol is a major risk factor for cardiovascular disease.
· To test your cholesterol levels, you need to see a doctor or someone in the health care field who can administer a simple blood test.
· Don’t worry about memorizing your total cholesterol number, which can be misleading. Instead, memorize the 2 forms it’s carried in: HDL and LDL. Your HDL, the healthy cholesterol, needs to be 50 or better; your LDL, the unhealthy cholesterol, should be under 100. If your numbers do not fall in this range, discuss strategies for lowering your LDL and increasing your HDL with a health care professional. Click here for more on cholesterol.
5. Fasting Blood Sugar
Testing your fasting blood sugar (FBS) measures your risk for diabetes, a chronic disease that can lead to blindness, cardiac disease, kidney failure, nerve problems and an impaired immune system. Diabetes is particularly high in the African American community.
· Your fasting blood sugar number must be measured after an 8-hour fast. Fasting is key since ingesting food—say, a banana an hour beforehand—would raise blood sugar levels and could create a false pre-diabetic or diabetic reading. Your FBS can be determined with a simple blood test or a finger stick test.
· A fasting blood sugar number above 100 is considered pre-diabetic; treatment measures should be discussed with a physician.
By knowing and staying on top of Dr. Oz’s 5 numbers, you’ll minus the threat of major chronic diseases and multiply your odds for health and longevity.
Your body mass index (BMI) is a measure of your weight relative to your height. Weight around the midsection is more dangerous than other areas as it exerts pressure on your body's vital organs and can increase your risk for heart disease and diabetes.
WEEK 2
FOCAL POINT
There’s more than one way to shed a pound. While the truth behind weight loss lies in the math – you have to move more than you eat – there are several different ways to create your calorie deficit. If your goal is to be in a 500 calorie deficit each day – you can eat 500 calories less than you need, or burn 500 additional calories through exercise. Or you can do a combination of both – just doing some math with the numbers (example, burn 200 extra calories with exercise and eat 300 calories less than you need each day).
WEEK 1:
Congratulations to all those who were able to show up today for the challenge.
Week 1 is 'GET REAL' week.
1. Journal your weight in lbs, height in inches.
2. You will also require your BP/BMI/WHR/CHOLESTEROL LEVELS/BODY SHAPE.
3. Explore your pedometer, recording the number of steps you take each day for 1 week (From the time you get out of bed until you go to bed in the evening).
4. Record everything, (and I mean everything) that you eat in 1 week.
5. Go to WWW.LIVERIGHTNOW.CA and take the biological age test. How old are you really? Explore the website.
Bring your journal and your pedometer to each session, Monday at 11:20 am. If you weren't able to get all the information don't worry. We'll work on it next Monday.
Register on-line to LIVERIGHTNOW.CA. Or go to www.doctoroz.com.
http://members.doctoroz.com/challenge/the-just-10-challenge
"Focus your attention on living well, living better and living healthier, rather than looking good." (Dr. Phil)
Lovingly accept yourself, your natural body frame, your height, your bone structure, your entire genetic makeup — and set your sights on goals that match these factual realities, goals that you can realistically achieve. There is an optimal you, but it can only come from getting real about yourself and setting realistic expectations for success, so that you can become a "supermodel" or "superstar" in your own life, on your own terms, and according to your own standards of fitness.
Living Authentically
Being real with yourself is hard, but it needs to be done if you're going to live authentically. Be honest. Know your patterns. Recognize your typical excuses, rationalizations and justifications for failure. I did not create meaningful and lasting change because ..." Be creative, thorough and brutally honest when doing this exercise. This is a test to see how willing you are to recognize that con job that sabotages you. It is a test to see if you can tell it like it is, or if you want to just live with the same old, tired excuses and be right in instead of happier and healthier.
What are your excuses for not committing to your health and happiness?
Help yourself by evaluating your life, behavior and thinking. Instead of asking whether the way you are living, behaving and thinking is "right," ask whether the way you are living, behaving and thinking is working or not working." (Dr. Phil)
Something to think about:Taking your first steps. Step inside yourself and discover your “why?” Focus on the real reason “why” you are starting this challenge. Write down the first answer that comes to mind. Now ask yourself why this reason is so important to you. Keep asking yourself “why” until you drill down so deep into your core reasoning that you can’t ask yourself “why” any longer. You have found your focus. Write it in large letters across a piece of paper and stick that piece of paper in places you visit each and every day, like a bathroom mirror or the refrigerator door.
(Dr. Oz)
Record the # of steps you take in a day for 1 full week.
Record everything you eat. Explore Dr. Oz or liverightnow.ca
Find out your REALAGE.
Think about how to eliminate100 cal a day in food/and expend 100 cal a day in exercise.
___________________________________________________________________
10 Reasons to Lose Just 10 (Article from Dr. Oz newsletter Sept 23)
When it comes to losing weight, changing your life isn’t as difficult as you may think. New research has indicated that even a small weight loss can result in enormous gains and potentially life-saving changes. You can reduce your risk of heart attack, cancer, stroke, dementia, and more – by losing just 10 pounds.
At times, the difference between what you weigh and what you want to weigh can seem insurmountable. You’re not alone in your frustration. The average American woman has a BMI of 28, which is overweight – nearly obese. Her waists measures 37 inches, almost 5 inches too wide, and she weighs nearly 165 pounds. In 1960, the average American woman’s weight was 140 pounds. If we continue at this rate, in the next 50 years, your daughter or granddaughter will weigh 190 pounds.
America is in need of a lifestyle change. It can be intimidating; however, the benefits of weight loss aren’t reserved for those who drop 30, 50 or 100 pounds. By losing just 10 pounds, you can prevent deadly illness, alleviate daily pain, and improve your quality of life.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
1. A Lower Cholesterol Level
Being overweight is linked to high levels of LDL, which is the “bad” type of cholesterol. As LDL cholesterol circulates through your blood, it can deposit plaque in your arteries, narrowing them – which can lead to heart attack or stroke.
Exercise and a healthy diet will help increase your HDL cholesterol, which is the “good” type of cholesterol that stops LDL from depositing on your artery walls. Ten pounds of weight loss can lower cholesterol by more than 10%.
2. Lower Blood Pressure
Blood pressure measures the pressure on your artery walls, so if you have plaque buildup in your arteries, your blood pressure will be high. Hypertension thickens the walls of the heart, leaving them stiff and prone to heart failure. As the heart works harder, blood vessels in the kidneys can be damaged, which can lead to kidney failure. Losing 10 pounds will decrease your blood pressure, protecting your heart and kidneys.
3. Reduced Risk for Heart Attacks
Excessive plaque buildup can result in dangerously narrowed arteries. In the case of a heart attack, your coronary artery becomes completely blocked, cutting off the oxygen that your heart muscle needs, with possibly fatal results.
As mentioned above, weight loss lowers your blood pressure and cholesterol. Incredibly, just 10 pounds of weight loss can result in a greater than 50% risk reduction for heart attacks.
4. Reduced Risk for Dementia
Nearly half of Americans have too much visceral fat, the abdominal fat that surrounds your internal organs, visible in their protruding bellies. The danger is this: visceral fat contains cells that release inflammation-causing chemicals in the body, which can cause memory loss and increase your chances of developing dementia.
Additionally, 2 symptoms of obesity, high blood pressure and high cholesterol, can put you at risk for stroke. Some strokes, known as “silent strokes” can occur without symptoms – but each time, blood is cut off to the brain, resulting in damaged, dementia-prone brain tissue. High blood pressure and cholesterol can also increase the likelihood that you’ll develop Alzheimer’s disease.
5. Reduced Risk for Sleep Apnea
When you are overweight, extra tissue thickens your windpipe wall, narrowing your airway. Consequently, the size of your tongue and tonsils become a threat to the narrowed airway – especially when you are sleeping, and can cause a life-threatening condition known as sleep apnea. In this illness, an unsuccessful effort to take in air results in a dangerously low oxygen level while you're sleeping. Your brain shocks your body awake to keep you alive. If you have severe sleep apnea, you can be woken up hundreds of times a night.
Losing just 10 pounds can widen your windpipe, helping you sleep through the night and reduce your risk for developing sleep apnea. And when you sleep well, your levels of leptin (the hormone that signals when you’ve had enough to eat) rise. So, a good night’s sleep will help you lose even more weight.
6. Reduced Joint Pain
Being overweight puts huge pressure on your joints. For each extra pound of excess weight on your body, you add 3 times that amount of pressure on your knees. This means that 10 extra pounds equates to 30 pounds of pressure grinding down. And when walking up stairs, multiply your extra weight by 7. Thirty pounds of pressure just became 70 pounds. Over time, this force wears away your cartilage, leaving an area of arthritis.
As you lose weight and reduce the pressure on your joints, the cushioning between your bones will build back up. A 10 pound weight loss over 10 years may result in as much as a 50% decrease in your odds of developing osteoarthritis.
7. Reduced Risk for Cancer
Obesity increases cancer risk. The exact reasoning remains unclear– but fat cells are highly active, releasing large amounts of hormones like estrogen, insulin, and insulin-like growth factors that can fuel many cancers.
The risk for many types of cancers declines when you lose weight, but it's particularly true for breast and uterine cancer, where losing only 8 pounds can significantly reduce the levels of specific carcinogenic hormones.
8. Reduced Risk for Diabetes
The more excess weight on your body, the less sensitive your cells become to insulin, the hormone that manages the movement of sugar into your cells. Being overweight puts you at huge risk for developing type 2 diabetes, where your body’s cells become resistant to insulin and cannot function properly as a result. By getting active and controlling your weight, you can increase your response to insulin. A weight loss of 10 pounds can reduce your chance of getting diabetes by 60%.
9. Improved Sex Life
Your sex drive is affected by high blood pressure and diabetes, conditions you’re likely to have if you’re overweight. Additionally, erectile dysfunction can be a problem for as many as 80% of obese and overweight men.
10. Taking Less Medications
Even if you only reduce the dosage you currently need for high blood pressure or diabetes, you’ll still save money on your prescriptions. A recent study estimated that cutting just 100 calories a day could prevent or eliminate 71.2 million cases of obesity and save $58 billion annually in the United States.
BONUS: You’ll Feel better!
Your omentum is the pouch that contains your belly fat. The extra weight you are carrying on your omentum begins to squeeze your kidneys. Your blood pressure raises and your liver fattens; the accumulation of this fat characterizes nonalcoholic fatty liver disease. This added weight leaves your liver unable to process toxins. Over time, your liver hardens, and scar tissue begins to build up to replace liver cells. This scarring is called cirrhosis, which leaves you feeling tired and groggy.
Weight loss will allow your liver to recover. As it repairs itself, it decreases the toxins in your body. You’ll see changes in how you feel and behave.
Now, having learned all this, when would be a good time for you to start really caring for your health? If you truly feel that health is what matters most to you, is now the time to start living this value, consciously living this value, by making small steps? What have you got to lose??? Hope to see you Monday
WEEK 3
1. Add 10 minutes to your daily 20 minute walk.
2. Change another daily food that you could move to 'Now and Then'.
3. Practise 5 minutes of relaxation (in silence/with music) Getting quiet with yourself.
2. Change another daily food that you could move to 'Now and Then'.
3. Practise 5 minutes of relaxation (in silence/with music) Getting quiet with yourself.
YOUR GOAL? To stay pretty healthy...
Pretty Healthy!
We're not perfect -- but that's okay. How to stop obsessing about your health and find a more balanced lifestyle. By Elizabeth Rogers, 50Plus.com
What does that mean, exactly? According to the authors, Pretty Healthy is that middle zone between not doing enough (like not seeing a doctor or not doing anything to control stress) and obsessing over our health. It means taking prudent steps to prevent untimely disease, disability and death -- but not at the cost of enjoying life too.
Here are five tips for a Pretty Healthy lifestyle:
Do: Get enough rest
Avoid: Thinking you have to follow certain rules.
Think you need eight hours every night to be well rested and avoid harmful consequences like weight gain or decreased immune functioning? Stop losing sleep over losing sleep.
The truth is your body may need more or less sleep -- it's really up to the individual. Sleep research isn't the best measure: many studies were conducted under ideal conditions (minus children, hot flashes, night sweats and full bladders, for instance). Instead, we should pay attention to how we're feeling, and adjust our habits accordingly. For instance, if we're feeling the effects of poor sleep -- like difficulty concentrating, yawning and lethargy -- it's time to make a few changes to our habits.
And yes, it's okay to stay up past your bedtime. We don't need the same amount of sleep every night, and occasional bouts of sleep problems isn't going to harm your health. If you look at your sleep habits over a year, chances are you're getting enough on average.
Do: Take steps to manage stress.
Avoid: Putting too much pressure on yourself -- or trying to avoid stress altogether.
We can't avoid life's ups-and-downs -- nor should we try. The care-free life is as much a myth as a perfectly balanced one, so coping with challenges is where we should seek improvement. Often our stress comes not from the problems we face, but from feeling like we don't have the time, support and resources to meet them, according to Love and Dolmar.
The good news is we can change that, even before a stressful situation hits. Some steps we can take include learning to say "no" so we don't become overburdened, building our support network and asking for help when we need it. Stress management techniques -- like meditation, keeping a journal and exercise -- are also a boon when we're feeling pressured.
With these steps comes a pretty hefty dose of self-acceptance. Things aren't going to be perfect, and we won't always handle things the way we know we should. That's okay too.
Do: Make regular physical activity part of your life.
Avoid: Treating exercise like a religion.
Yes, exercise is known to reduce our risks for certain disease, and it goes hand-in-hand with other healthy lifestyle choices like eating well and maintaining a healthy weight. We should make an effort to get regular physical activity -- but not punish ourselves for missing a workout.
However, Love and Dolmar warn that exercise isn't a cure-all or guaranteed preventive measure. We may try to wrap it up in emotions like guilt ("if I get sick, it's my fault for not doing more"), fear (of illness, gaining weight, falling, etc) -- not to mention a sense of moral superiority (or inferiority). But we may not be as out of shape as we think: Dolmar and Love note that if you can walk a mile in twenty minutes, carry a week's worth of groceries, stand on one foot and get up from a chair without using your hands, you're out of the danger zone.
As for emotion, the one that will keep us motivated in the long run is pleasure. Enjoy what you're doing and make it a habit rather than trying to stick to some artificial regime.
Do: Eat good foods for nourishment.
Avoid: Viewing food as medicine or poison.
So much for "an apple a day..." Now we're inundated about research on this or that superfood and its anti-aging, anti-inflammatory and disease-fighting properties. Love and Dolmar warn that many people equate downing a cup of blueberries each day like popping pills. Where's the enjoyment in that?
There's a lot of information out there, but we shouldn't be making our dietary decisions based on the latest hype. It's important to remember that studies are often inconclusive and incomplete. For instance, studies can show the presence of certain vitamins and antioxidants in certain foods, but there's no little or no research long term research into the promised outcomes.
It's easy to miss the big picture. Many foods have the nutrients we need like protein, vitamins and those sought-after antioxidants. It's our habits -- not a specific food or trendy diet -- that make the difference in the long run. Good nutrition is common sense: like eating plenty of fruits and vegetables, whole grains, lean meats and low-fat dairy. A healthy diet doesn't need to involve keeping a tally, and it doesn't have to be perfect all the time. (Yes, you can eat that brownie -- moderation is key.)
Do: Be informed about your health.
Avoid: Worrying about it.
There's always a new study, a new risk, a new preventive measure... While it's important to be informed, keeping track of it all and attempting to figure out how it applies to you can drive you crazy. Before you add another rule or habit to your daily routine, it's important to ask questions. For instance:
* Who is conducting the study? It's important to be aware of bias because many studies are conducted or funded by the company that produces a certain product.
*What kind of study is it? Certain kinds of studies (like double-blind clinical trials) have stricter controls than others, like voluntary surveys and polls.
*Who are the participants, and how were they chosen? Is it a laboratory test, or was research conducted on animals or humans? How old were the participants? (A study conducted using university students may not necessarily apply to Zoomers, for instance.)
Even when studies involve people, the experiment's conditions are also important because what happens in a lab doesn't necessarily translate to real life.
*What should you do with this information? If you read the original journal article or results, you'll often see the line "more investigation is needed." That's smart advice for us as well as for future researchers. If you're worried, do a little further investigation and talk to your health care professionals before making any changes.
Overall, aiming for "Pretty Healthy" is a goal that's more attainable -- and less stressful -- for most people to achieve. Obviously, you'll want to follow the specific advice of your health care providers, especially if you're dealing with an existing health condition, but the point is not to cause yourself undue stress and misery trying to live up to an image of perfect health that doesn't exist.
And perhaps the most important point that we often forget: Healthy habits are meant to help us enjoy life. We don't have to choose quantity of life over quality -- it's all about balance, after all.
ON THE WEB
For more information about the book, visit RandomHouse.ca.
Additional sources: Health Canada, WebMD
We're not perfect -- but that's okay. How to stop obsessing about your health and find a more balanced lifestyle. By Elizabeth Rogers, 50Plus.com
What does that mean, exactly? According to the authors, Pretty Healthy is that middle zone between not doing enough (like not seeing a doctor or not doing anything to control stress) and obsessing over our health. It means taking prudent steps to prevent untimely disease, disability and death -- but not at the cost of enjoying life too.
Here are five tips for a Pretty Healthy lifestyle:
Do: Get enough rest
Avoid: Thinking you have to follow certain rules.
Think you need eight hours every night to be well rested and avoid harmful consequences like weight gain or decreased immune functioning? Stop losing sleep over losing sleep.
The truth is your body may need more or less sleep -- it's really up to the individual. Sleep research isn't the best measure: many studies were conducted under ideal conditions (minus children, hot flashes, night sweats and full bladders, for instance). Instead, we should pay attention to how we're feeling, and adjust our habits accordingly. For instance, if we're feeling the effects of poor sleep -- like difficulty concentrating, yawning and lethargy -- it's time to make a few changes to our habits.
And yes, it's okay to stay up past your bedtime. We don't need the same amount of sleep every night, and occasional bouts of sleep problems isn't going to harm your health. If you look at your sleep habits over a year, chances are you're getting enough on average.
Do: Take steps to manage stress.
Avoid: Putting too much pressure on yourself -- or trying to avoid stress altogether.
We can't avoid life's ups-and-downs -- nor should we try. The care-free life is as much a myth as a perfectly balanced one, so coping with challenges is where we should seek improvement. Often our stress comes not from the problems we face, but from feeling like we don't have the time, support and resources to meet them, according to Love and Dolmar.
The good news is we can change that, even before a stressful situation hits. Some steps we can take include learning to say "no" so we don't become overburdened, building our support network and asking for help when we need it. Stress management techniques -- like meditation, keeping a journal and exercise -- are also a boon when we're feeling pressured.
With these steps comes a pretty hefty dose of self-acceptance. Things aren't going to be perfect, and we won't always handle things the way we know we should. That's okay too.
Do: Make regular physical activity part of your life.
Avoid: Treating exercise like a religion.
Yes, exercise is known to reduce our risks for certain disease, and it goes hand-in-hand with other healthy lifestyle choices like eating well and maintaining a healthy weight. We should make an effort to get regular physical activity -- but not punish ourselves for missing a workout.
However, Love and Dolmar warn that exercise isn't a cure-all or guaranteed preventive measure. We may try to wrap it up in emotions like guilt ("if I get sick, it's my fault for not doing more"), fear (of illness, gaining weight, falling, etc) -- not to mention a sense of moral superiority (or inferiority). But we may not be as out of shape as we think: Dolmar and Love note that if you can walk a mile in twenty minutes, carry a week's worth of groceries, stand on one foot and get up from a chair without using your hands, you're out of the danger zone.
As for emotion, the one that will keep us motivated in the long run is pleasure. Enjoy what you're doing and make it a habit rather than trying to stick to some artificial regime.
Do: Eat good foods for nourishment.
Avoid: Viewing food as medicine or poison.
So much for "an apple a day..." Now we're inundated about research on this or that superfood and its anti-aging, anti-inflammatory and disease-fighting properties. Love and Dolmar warn that many people equate downing a cup of blueberries each day like popping pills. Where's the enjoyment in that?
There's a lot of information out there, but we shouldn't be making our dietary decisions based on the latest hype. It's important to remember that studies are often inconclusive and incomplete. For instance, studies can show the presence of certain vitamins and antioxidants in certain foods, but there's no little or no research long term research into the promised outcomes.
It's easy to miss the big picture. Many foods have the nutrients we need like protein, vitamins and those sought-after antioxidants. It's our habits -- not a specific food or trendy diet -- that make the difference in the long run. Good nutrition is common sense: like eating plenty of fruits and vegetables, whole grains, lean meats and low-fat dairy. A healthy diet doesn't need to involve keeping a tally, and it doesn't have to be perfect all the time. (Yes, you can eat that brownie -- moderation is key.)
Do: Be informed about your health.
Avoid: Worrying about it.
There's always a new study, a new risk, a new preventive measure... While it's important to be informed, keeping track of it all and attempting to figure out how it applies to you can drive you crazy. Before you add another rule or habit to your daily routine, it's important to ask questions. For instance:
* Who is conducting the study? It's important to be aware of bias because many studies are conducted or funded by the company that produces a certain product.
*What kind of study is it? Certain kinds of studies (like double-blind clinical trials) have stricter controls than others, like voluntary surveys and polls.
*Who are the participants, and how were they chosen? Is it a laboratory test, or was research conducted on animals or humans? How old were the participants? (A study conducted using university students may not necessarily apply to Zoomers, for instance.)
Even when studies involve people, the experiment's conditions are also important because what happens in a lab doesn't necessarily translate to real life.
*What should you do with this information? If you read the original journal article or results, you'll often see the line "more investigation is needed." That's smart advice for us as well as for future researchers. If you're worried, do a little further investigation and talk to your health care professionals before making any changes.
Overall, aiming for "Pretty Healthy" is a goal that's more attainable -- and less stressful -- for most people to achieve. Obviously, you'll want to follow the specific advice of your health care providers, especially if you're dealing with an existing health condition, but the point is not to cause yourself undue stress and misery trying to live up to an image of perfect health that doesn't exist.
And perhaps the most important point that we often forget: Healthy habits are meant to help us enjoy life. We don't have to choose quantity of life over quality -- it's all about balance, after all.
ON THE WEB
For more information about the book, visit RandomHouse.ca.
Additional sources: Health Canada, WebMD
The health benefits of friendship
That's what friends are for... to help you live longer.
By Cynthia Ross Cravit, 50Plus.com
Let's hear it for friends! In the quest for a longer and healthier life, friendships play a key role in making us happy -- and keeping us healthy. While it is well known that having a strong social network can make our lives richer and more abundant, research has shown that it can boost the immune system and cardiovascular health, and even help us live longer.
A ten-year Australian study, for example, found that older people (over the age of 70) with a large circle of friends were 22 per cent less likely to die during the study period than those with fewer friends. And research has also found that strong social ties are linked to better brain health and motor skills like strength, speed and dexterity. (See Social networks and brain health and Social activity and motor skills.)
"In general, the role of friendship in our lives isn't terribly well appreciated," Rebecca G. Adams, a professor of sociology at the University of North Carolina, told The New York Times. "There is just scads of stuff on families and marriage, but very little on friendship. It baffles me. Friendship has a bigger impact on our psychological well-being than family relationships."
Strong friendships help to protect us against stress, depression, anxiety and other forms of mental illness, according to the Mayo Clinic. And, in case you're wondering, the health and psychological benefits of friendship hold true for both men and women.
Expanding the network
While having a supportive social network is good for us, it's not always easy to make new friends, or for that matter, even find time for the ones we have. (See 5 tips for keeping friendships warm even when life is hectic.)
If you're looking to put yourself out there a little more, here are some basic tips for meeting new people and expanding your social network.
Get out with your pet. If you haven't noticed, pets are great conversation-starters. Seek out a popular dog park, stop to chat with the people you pass on your daily neighborhood jaunts, or make pet play dates.
Work out. Joining a fitness class or starting a walking group is good for you in more ways that one. Get fit and expand your social circle at the same time.
Just say yes. When you're invited to a party, dinner or other social event, accept the invitation -- even if you're tempted to decline because you may not know everyone there or you're worried about feeling awkward. Keep in mind that you can always leave an event if it's not enjoyable.
Volunteer or join a cause. Hospitals, museums, community centers, charitable groups, places of worship and other organizations are frequently in search of volunteers or new members. You can form strong connections when you work with people who share a mutual interest or a goal you believe in. Check out your city's website for information about community groups and volunteer opportunities.
Join a hobby group. Are you into gardening, photography, books, or auto racing? Search in your community for a group with similar interests -- or start your own.
Go back to school. Add to your knowledge and skills on a topic you're interested in by taking a college or community education course -- and meet like-minded people at the same time.
Join a social media network. Popular social sites like Facebook are not just for the younger set. (In fact, according to a recent report from eMarketer, 73 per cent of boomers and 90 per cent of WWII generation respondents who use social media are on Facebook.) Many people find it a fun (and free) way to reconnect with old friends, share photos, support a cause, play games and meet people with shared interests. (See 10 reasons you'll love Facebook.)
Hang out on your front porch. Once upon a time porches were the social centers for the neighborhood. (If you don't have a front porch, pull up a chair and sit out front with a cup of coffee and a good book.) Making yourself visible indicates that you are friendly and open.
Sources: The Mayo Clinic; The New York Times; Journal of Epidemiology Community Health abstract.
More from 50Plus.com:
Will your personality determine how long you live?Health and happinessThe body-brain connection
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living_fit_running_program.docx | |
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WEEK 5, 6, 7
1. Recommit to the steps below. How is it working for you? Are you really commited? What's holding you back?
2. Read Food, Women and God by Geneen Roth.
3. Ask yourself everytime you eat, "Am I really hungry?"
1. Recommit to the steps below. How is it working for you? Are you really commited? What's holding you back?
2. Read Food, Women and God by Geneen Roth.
3. Ask yourself everytime you eat, "Am I really hungry?"
Metabolic Myths
From www.eatingwell.com
Over a cup of tea recently, a 40-something friend confided that she'd had a glimpse of the future and she didn't like it. She had decided to weigh herself that morning, something she hadn't done in a while. When she stepped on the scale, the needle climbed to a point where it hadn't gone since her pregnancy nine years before. "What's happening to me?" she lamented. "My metabolism must be starting its middle-age slowdown."
Metabolism, a greatly misunderstood process of the human body, takes the brunt of many a middle-age whine. People conclude that a slower metabolism is an inevitable part of aging and beyond their control. The truth, however, is more reassuring. Our bodies do change as we age, and metabolism can take a dive as a result, but we hold the key to avert this decline.
Metabolism, the process by which our bodies burn calories (food energy), has three components: resting metabolic rate, the thermic effect of food, and physical activity. Resting metabolic rate (RMR) is the energy we use at rest to perform basic body functions like breathing and sleeping. In most people, this accounts for about 60 to 70 percent of their total daily energy expenditure (about 1,450 calories a day for a 140-pound woman). Because muscle is the body's metabolically active tissue, RMR is almost totally determined by the amount of lean body (muscle) mass a person has. For the most part, we all have the same metabolism per amount of lean body mass. Most women have more body fat in proportion to muscle mass than men, and thus women generally have metabolic rates that are 5 to 10 percent lower than men of the same height and weight. Unfair as it may be, that means most men use up more calories just sitting on the couch than the women sitting next to them do.
The RMR of most people goes down by 2 to 3 percent with each decade once we reach our thirties, a direct result of the loss of muscle mass that often accompanies aging. Luckily, we can prevent this loss with regular strength-training exercises, which are designed to build or preserve muscle.
The thermic effect of food (TEF) is the energy we use to burn calories or, more explicitly, to digest, absorb and metabolize our food. When you eat a 110-calorie snack, for example, 10 of those calories are used for TEF. It is a relatively small portion of our total metabolism: about 10 percent, or 240 daily calories, for a 140-pound woman.
Our greatest control over metabolism lies with physical activity. It's also the most easily thwarted, living as we do in a world of drive-through banks, escalators, leaf blowers and the omnipresent computer. Unless you are one of the rare people whose job requires you to be moving throughout the day, you probably need to work deliberately at increasing your physical-activity level. The less time you have for exercise, the more vigorously you should move. I can jog 21/2 miles in 30 minutes or I can burn the same number of calories on a leisurely hour-long walk. I frequently wear a step-counter to monitor my goal of 10,000 steps a day, the equivalent of 5 miles. After untold hours in front of my computer, if I don't spend at least 45 minutes running or in an exercise class, I don't come anywhere close to my goal. If I exercise enough I can indulge my love of good food and savor a scrumptious dessert or great glass of wine several times a week without adding pounds.
Even fidgeting, which comes naturally to some people, can increase energy expenditure above resting levels by 300 to 600 calories per day. My oldest son is one of those people who seem to be blessed with "thin" genes. But after being around him for more than two decades I think I have a good idea what's going on: he's a fidgeter. He is constantly tapping his foot and shifting in his seat. (When he was little it seemed we were always pleading with him to sit still at the dinner table.) Compared to sitting still, browsing in a store takes twice the energy, while a slow walk (2 to 3 mph) can triple energy expenditure.
I have no doubt my friend will get her weight back to where she'd like it. She may have to invest in some free weights and a little more time running or walking, but that's all under her control. We certainly can't stop the years ticking by, but keeping our metabolism youthful and burning calories at a healthful rate is well within our grasp.
Calories Burned in Action (over 1 hour)
(not counting the 77 calories burned at rest)
Chewing Gum11
Fidgeting70
Walking 1 mph119
Walking 2 mph158
Walking 3 mph228
Go to : www.arthritis.ca for more information regarding arthritis issues. Book recommended by volunteer, Della Crieger is: THE ARTHRITIS HELP BOOK, sixth edition.
Metabolism, a greatly misunderstood process of the human body, takes the brunt of many a middle-age whine. People conclude that a slower metabolism is an inevitable part of aging and beyond their control. The truth, however, is more reassuring. Our bodies do change as we age, and metabolism can take a dive as a result, but we hold the key to avert this decline.
Metabolism, the process by which our bodies burn calories (food energy), has three components: resting metabolic rate, the thermic effect of food, and physical activity. Resting metabolic rate (RMR) is the energy we use at rest to perform basic body functions like breathing and sleeping. In most people, this accounts for about 60 to 70 percent of their total daily energy expenditure (about 1,450 calories a day for a 140-pound woman). Because muscle is the body's metabolically active tissue, RMR is almost totally determined by the amount of lean body (muscle) mass a person has. For the most part, we all have the same metabolism per amount of lean body mass. Most women have more body fat in proportion to muscle mass than men, and thus women generally have metabolic rates that are 5 to 10 percent lower than men of the same height and weight. Unfair as it may be, that means most men use up more calories just sitting on the couch than the women sitting next to them do.
The RMR of most people goes down by 2 to 3 percent with each decade once we reach our thirties, a direct result of the loss of muscle mass that often accompanies aging. Luckily, we can prevent this loss with regular strength-training exercises, which are designed to build or preserve muscle.
The thermic effect of food (TEF) is the energy we use to burn calories or, more explicitly, to digest, absorb and metabolize our food. When you eat a 110-calorie snack, for example, 10 of those calories are used for TEF. It is a relatively small portion of our total metabolism: about 10 percent, or 240 daily calories, for a 140-pound woman.
Our greatest control over metabolism lies with physical activity. It's also the most easily thwarted, living as we do in a world of drive-through banks, escalators, leaf blowers and the omnipresent computer. Unless you are one of the rare people whose job requires you to be moving throughout the day, you probably need to work deliberately at increasing your physical-activity level. The less time you have for exercise, the more vigorously you should move. I can jog 21/2 miles in 30 minutes or I can burn the same number of calories on a leisurely hour-long walk. I frequently wear a step-counter to monitor my goal of 10,000 steps a day, the equivalent of 5 miles. After untold hours in front of my computer, if I don't spend at least 45 minutes running or in an exercise class, I don't come anywhere close to my goal. If I exercise enough I can indulge my love of good food and savor a scrumptious dessert or great glass of wine several times a week without adding pounds.
Even fidgeting, which comes naturally to some people, can increase energy expenditure above resting levels by 300 to 600 calories per day. My oldest son is one of those people who seem to be blessed with "thin" genes. But after being around him for more than two decades I think I have a good idea what's going on: he's a fidgeter. He is constantly tapping his foot and shifting in his seat. (When he was little it seemed we were always pleading with him to sit still at the dinner table.) Compared to sitting still, browsing in a store takes twice the energy, while a slow walk (2 to 3 mph) can triple energy expenditure.
I have no doubt my friend will get her weight back to where she'd like it. She may have to invest in some free weights and a little more time running or walking, but that's all under her control. We certainly can't stop the years ticking by, but keeping our metabolism youthful and burning calories at a healthful rate is well within our grasp.
Calories Burned in Action (over 1 hour)
(not counting the 77 calories burned at rest)
Chewing Gum11
Fidgeting70
Walking 1 mph119
Walking 2 mph158
Walking 3 mph228
Go to : www.arthritis.ca for more information regarding arthritis issues. Book recommended by volunteer, Della Crieger is: THE ARTHRITIS HELP BOOK, sixth edition.
10,000 STEPS-NEW RECOMMENDATIONS.
New Goals based on the best evidence as of the end of 2003, Dr. Catrine Tudor-Locke recommends the following:
Classification of pedometer-determined physical activity in healthy adults:
1) Under 5000 steps/day may be used as a "sedentary lifestyle index"
2) 5,000-7,499 steps/day is typical of daily activity excluding sports/exercise and might be considered "low active." (Better than nothing)
3) 7,500-9,999 likely includes some exercise or walking (and/or a job that requires more walking) and might be considered "somewhat active." (Getting there)
4) 10,000 steps/day indicates the point that should be used to classify individuals as "active". (Health threshold)
5) Individuals who take more than 12,500 steps/day are likely to be classified as "highly active". (walking for better health and weight control, 4000 to 6000 of these steps need to be continuous movement in your target heart rate zone-breathing is a bit labored but you can still talk)
6) when increasing your steps (increments of 500 steps per day over a week is suggested) Make sure that you have the right equipment-pedometer, walking shoes, layered clothing, a partner...
Classification of pedometer-determined physical activity in healthy adults:
1) Under 5000 steps/day may be used as a "sedentary lifestyle index"
2) 5,000-7,499 steps/day is typical of daily activity excluding sports/exercise and might be considered "low active." (Better than nothing)
3) 7,500-9,999 likely includes some exercise or walking (and/or a job that requires more walking) and might be considered "somewhat active." (Getting there)
4) 10,000 steps/day indicates the point that should be used to classify individuals as "active". (Health threshold)
5) Individuals who take more than 12,500 steps/day are likely to be classified as "highly active". (walking for better health and weight control, 4000 to 6000 of these steps need to be continuous movement in your target heart rate zone-breathing is a bit labored but you can still talk)
6) when increasing your steps (increments of 500 steps per day over a week is suggested) Make sure that you have the right equipment-pedometer, walking shoes, layered clothing, a partner...
Gluten Free Quinoa Chocolate Cake
2/3 cups quiona (makes 2 cups cooked)
1 1/3 cups water
1/3 cup milk
4 large eggs
1 tsp vanilla extract
¾ cup butter, melted and cooled
1½ cups sugar
1 cup cocoa powder
1 ½ tsp baking powder
½ tsp baking soda
½ tsp salt
Bring the quiona and water to boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes.
Turn off heat and leave covered saucepan on the burner for another 10
minutes. Fluff with a fork and allow the quiona to cool.
Preheat oven to 350 deg. Lightly grease two, 8” round pans. (I made mine in an 8” square pan. DH) Line the bottoms of the pans with parchment paper and grease sides of pans.
Combine the milk, eggs, and vanilla in mixer on high speed. Add 2 cups cooked quinoa
and the butter and continue to blend until smooth.
Whisk together the sugar, cocoa, baking powder, baking soda and salt in a medium
bowl. Add the contents of the blender and mix well. Divide the batter evenly between the 2 pans and bake on the center oven rack for 40 to 45 minutes or until a knife inserted in the center comes out clean.
Remove the cake from the oven and cool completely before icing.
Frost.
2/3 cups quiona (makes 2 cups cooked)
1 1/3 cups water
1/3 cup milk
4 large eggs
1 tsp vanilla extract
¾ cup butter, melted and cooled
1½ cups sugar
1 cup cocoa powder
1 ½ tsp baking powder
½ tsp baking soda
½ tsp salt
Bring the quiona and water to boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes.
Turn off heat and leave covered saucepan on the burner for another 10
minutes. Fluff with a fork and allow the quiona to cool.
Preheat oven to 350 deg. Lightly grease two, 8” round pans. (I made mine in an 8” square pan. DH) Line the bottoms of the pans with parchment paper and grease sides of pans.
Combine the milk, eggs, and vanilla in mixer on high speed. Add 2 cups cooked quinoa
and the butter and continue to blend until smooth.
Whisk together the sugar, cocoa, baking powder, baking soda and salt in a medium
bowl. Add the contents of the blender and mix well. Divide the batter evenly between the 2 pans and bake on the center oven rack for 40 to 45 minutes or until a knife inserted in the center comes out clean.
Remove the cake from the oven and cool completely before icing.
Frost.
living_fit_exercises.rtf | |
File Size: | 202 kb |
File Type: | rtf |
So....WHAT IS YOUR 'REAL AGE'?
Take the RealAge Test for a personalized plan to help you eat healthier, sleep better, look younger and live longer. Health information you can trust.
www.realage.com.
Take the RealAge Test for a personalized plan to help you eat healthier, sleep better, look younger and live longer. Health information you can trust.
www.realage.com.
arms.rtf | |
File Size: | 731 kb |
File Type: | rtf |
shoulder.rtf | |
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File Type: | rtf |
1 large butternut squash
1 leek
1 tbsp ginger, grated
½ cup, pecans, toasted
2 litres chicken stock
1 tbsp fresh lemon juice
1 clove garlic, minced (optional)
½ cup heavy cream
Salt and pepper to taste
STEPS:
Peel squash, remove seeds etc.
Cut squash, onions,white part of leek, carrots , chopped, and sauté for 5 minutes.
Next add the ginger; sweat for 1 min.
Add chicken stock, bring to boil then simmer until vegetables are tender or ready to blend.
Blend soup, add cream and adjust seasoning.
OPTIONAL When serving: Ladle soup into bowl, sprinkle with garnish of toasted pecans and diced green onion.
back.rtf | |
File Size: | 238 kb |
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hip_and_buttock.rtf | |
File Size: | 506 kb |
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hip_and_buttock_2.rtf | |
File Size: | 216 kb |
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File Size: | 387 kb |
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upper_leg_2.rtf | |
File Size: | 56 kb |
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lower_leg.rtf | |
File Size: | 469 kb |
File Type: | rtf |
PAR-Q Physical Activity Readiness Questionnaire
Becoming more active is very safe for most people, but if you're in doubt, please complete the questionnaire below. Some people should check with their doctor before they start becoming much more physically active. Start by answering the seven questions below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and are not used to being very active, definitely check with your doctor first.
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?
If you answered YES to one or more questions, talk with your doctor before you start becoming much more physically active.
If you answered NO to all questions, you can be reasonably sure that you can start becoming more physically active right now. Be sure to start slowly and progress gradually - this is the safest and easiest way to go.
Delay becoming much more active if:
You are not feeling well because of a temporary illness such as a cold or a fever - wait until you feel better; or
You are or may be pregnant - talk to your doctor before you start becoming much more active.
Note: If your health changes so that you then answer YES to any of the above questions, ask for advice from your fitness or health professional.
Source: Physical Activity Readiness Questionnaire (PAR-Q) © 2002. From the Canadian Society for Exercise Physiology
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?
If you answered YES to one or more questions, talk with your doctor before you start becoming much more physically active.
If you answered NO to all questions, you can be reasonably sure that you can start becoming more physically active right now. Be sure to start slowly and progress gradually - this is the safest and easiest way to go.
Delay becoming much more active if:
You are not feeling well because of a temporary illness such as a cold or a fever - wait until you feel better; or
You are or may be pregnant - talk to your doctor before you start becoming much more active.
Note: If your health changes so that you then answer YES to any of the above questions, ask for advice from your fitness or health professional.
Source: Physical Activity Readiness Questionnaire (PAR-Q) © 2002. From the Canadian Society for Exercise Physiology