Don’t be Lazy!!!

An increasing body of evidence suggests that a lack of exercise can cause a wide variety of diseases.

March is our Physical Inactivity Awareness Month; did you know that being physically inactive can have these effects on your health?

• 150% more at risk of having depression

• 23% higher risk of developing hypertension (high blood pressure)

• 82% higher risk of getting Alzheimer’s

• Plus, a scary number of other negative statistics

BE STRONG, BE HEALTHY, BE SMART

What does being healthy mean to you? Is it eating right? Sleeping more? Exercising more? Eating more fruits and vegetables?

Our bodies are pretty amazing machines… I hope you love your body (after all, you only get one), The human body is absolutely fascinating: a beautiful, complex, resilient machine.  From the macroscopic level of the heart – pumping 60-100 times per minute, every minute, often for decades on end – to the microscopic level of the immune system – constantly fighting off invaders we don’t even know we have, the more we learn of the intricacy and efficiency of the body the more amazed we may become.  Take care of  your bodies!!!!   If we want physical, mental, emotional, and spiritual health, we will take care of our body. It all goes hand in hand.

What is health and wellness? What does it mean to you?

Factors that could  affect our health include, among others: genetics, family and socioeconomic background, diet, exercise, social support, risk-taking behaviors, attitude, and spiritual practices. We need to be ‘mindful’ of our body as well as everything around us.  Mindfulness is a state of active, open attention on the present. When you’re mindful, you carefully observe your thoughts and feelings without judging them good or bad. Instead of letting your life pass you by. Mindfulness means living in the moment and awakening to your current experience, rather than dwelling on the past or anticipating the future.    Ok, where do I start???? If you want to eat healthier, be more active, ask yourself – What habits can I change today? Where could you start investing small amounts of effort to reap giant rewards?   If you struggle with accountability or just aren’t super knowledgeable of how to eat healthy, what could you do? Maybe you hit the gym twice a week, or could you rearrange your schedule to make it 3 times a week?  Could you have a hard “shut-off” time each night where you power off electronics and slip into bed an extra 30 minutes? Maybe you have a desk job and find it difficult to get away from it.

It is a new year,

Here are some examples to start with:

  • GET A GOOD NIGHT’S SLEEP – Try darkening your room more and turn your clock away from you. Write down worries or stressful thoughts to get them out of your head and onto the page. This will help you put them into perspective so you can quit worrying about them.
  • EAT BETTER- What we eat and how we feel are linked together. A healthy approach to eating is centered on savoring flavor, eating to satisfaction, and increasing energy, rather than focusing on weight. Check your balance of low-calorie foods, nutrient-dense foods (providing many nutrients per calorie), and foods that are calorie dense but nutrient poor. Most Americans need to eat more fresh whole foods (in contrast to processed, highly refined foods). Try to add more whole grains, fresh fruits and vegetables, and legumes into your meals. Pair these carbohydrate-rich foods with a healthy fat or lean protein to extend satisfaction. DO’NT SKIP MEALS!!
  • EXERCISE DAILY-Did you know that daily exercise can reduce all of the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle, lowering cholesterol, and improving bone density. If you want to live well and live longer, you must exercise!  Even ten minutes of exercise makes a difference — so do something! Crank the stereo and dance in your living room. Sign up  dancing  lessons. Walk to the park with your kids or a neighbor you’d like to catch up with. Jump rope or play hopscotch. Spin a hula hoop. Play water volleyball. Bike to work. Jump on a trampoline. Go for a hike. Bottom line… MOVE MORE!!! Stop sitting so much. If you have a desk job, get up and walk 2 minutes for every hour you sit!!!

Because our bodies are so awesome, we need to take care of them!!!  There are laws even natural laws that govern all aspects of the universe, including HOW  the human body functions. These laws are not changeable-they are unchanging.  If you eat unhealthy, are sedentary YOU will be unhealthy!! We can not change these laws. We CAN change us, and take care of our bodies. Lets start with getting more sleep, eating more fruits, vegetables and not processed food, and MOVING MORE!!!

FAMILY

 

Goals- we all make them…

W all make the “I want to lose weight’ and ‘I want to eat healthier goals’, and I’m always saying that after a couple days of not eating good. So,  after lots and lots of thought, about life and experiences these are some of the goals that I have decided to work on.

Look ahead and remember that faith is always pointed toward the future.

1.The past is to be learned from but not lived in
Let go of the past.
2. Do not worry about the future.
3. Be where your feet are. Be as present as you can be in the NOW.
You cannot do anything to change the past. It’s done. You have no power over it. Let it go.
4. Stick up for yourself, no matter how uncomfortable it is.
You can learn from the people around you. And with your behavior, you can be an example to them.
5.Find ways to have concentrated me time.- MINDFULNESS!!
join yourself in your head and finding comfort there.
Don’t expect too much of yourself. This particularly is the path to devastation and despair. If you set about your day deciding you’re going to do ten things that day and those ten things would take any normal person thirty-six hours, you’re setting your own self up for failure. And feeling like a failure always sucks.

I also think we should  -Judge Less And Love More… Let this year be the year we choose to love others!!!!  “By this shall all men know that ye are my disciples, if ye have love one to another.” John 13:25

By doing all of the above, we will in return take better care of our bodies. So then we will be exercising and eating healthy!! We will be mindful of what we put in our bodies, and we will just want to move more!

“Feeding the spirit while neglecting the body, which is a temple, usually leads to spiritual dissonance and lowered self-esteem. If you are out of shape, if you are uncomfortable in your own body and can do something about it, then do it!”
Elder Jörg Klebingat

Think sensibly and rationally of what can be achieved in the time you have, and here’s the key: make it your goal to do less than that (so if you do more, you can feel like you’re a superhero).=)

But the bottom line is, to be busy—and the busier the better—to have things to do, workout, bills to pay, errands to run, groceries to buy, projects to accomplish, chores to finish, places to go, people to love, people to meet…is to be alive.
Happy New year!!!!

Want to get a little healthier? Then stop sitting do much!!!

Is “Sitting is the New Smoking?” even if you exercise everyday?
yes… even if you wake up and run five miles.
Founder of medicine’s Hippocratic oath, Greek Physician Hippocrates wrote 2500 years ago:
“parts of the body, if they are unused and left idle, become liable to disease, defective in growth and age quickly.”
“All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly.”

In today’s culture, we spend long periods sitting at desks, working on our computers and talking on phones. We sit while we drive our cars. We sit while we watch television. We actually encourage sitting: When was the last time you were invited to “come in and take a stand?”

But the fact is sitting is the new smoking, and when it comes to employees’ health, it’s a development that should be of equal, if not more, concern to employers. Sitting results in:

· An elevated risk of colon cancer (two times greater than active people).
· A greater chance of diabetes as inactivity can stifle insulin effectiveness.
· Chronic health issues like back and neck pain, carpal tunnel, varicose veins and blood clots, which can be reduced by 54% if workers use standing desks.
· An increased cost to employers of 7% by 2020 just from having sedentary (and possibly obese) workers on their payrolls.

Do you sit for more than 6 hours a day? Even if you go to the gym, and you still sit for 6 or more hours a day, you are considered SEDENTARY! Click if you want to read more about the harmful affects of sitting (sitting is the new smoking)

Because of statistics like these, smart employers should find ways to make fixes to their employees’ everyday workplace routine.

A good place to start is by taking a look at the ideal work pattern. Every half hour should be divided into segments — 20 minutes for sitting, eight for standing in neutral postures, and two for moving and gently stretching. It creates a day where five hours are spent sitting, two, standing, and 30 minutes, moving, with 16 sit-to-stand transitions — that all helps offset the risk of sedentary habits…

Solutions: how can we sit less and get more variety?
*Stand up desks
* Get up from your desk at least once an hour
* Create an environment that you can get up and move
* At home  don’t allow yourself to  use the furniture to sit on. Instead  sit on the ground- you will naturally move positions. You will find yourself leaning and shifting different positions when we sit on the floor…. Keep Moving!!!

TOP 5 MICRONUTRIENTS WE ARE MISSING OUT ON

We know from the National Health and Nutrition Examination Survey (NHANES) that more than 50 percent of adults in the United States are lacking in at least five essential micronutrients—vitamins D, E, and A, omega-3 fatty acids, and magnesium. Following is a rundown of the most often overlooked micronutrients, why they’re essential, how to recognize a deficiency, and the best food sources to make sure you’re getting a full dose.

1. VITAMIN D

Vitamin D is the biggest problem, with 93 percent of U.S. adults 19 years or older getting less than the estimated average requirement (EAR) set by the Institute of Medicine.2

Why it’s essential: This fat-soluble vitamin helps your body absorb calcium, an important mineral that helps keep your bones strong and healthy, while also activating various neuromuscular and immune functions and reducing inflammation. Vitamin D may even be helpful for maintaining a healthy body weight.

Deficiency symptoms: Inadequate vitamin D intake is typically indicated by bone pain and muscle weakness, but other possible symptoms include depression and ongoing gastrointestinal issues.

Food sources: The few foods that contain vitamin D include fatty fish, beef liver, cheese, egg yolk, and fortified foods (breakfast cereals, some brands of milk, nondairy milk, orange juice, and yogurt). Direct sunlight also activates vitamin-D synthesis in skin, but people with darker complexions and those who live in the northern latitudes typically do not produce enough.

Recommendation: Since few foods contain vitamin D, I recommend supplementing with vitamin D in the range of 2,000-4,000 IU to ensure adequate levels. I also recommend getting at least 15 percent of your total calories from fat to enable absorption of fat-soluble vitamins like vitamin D.

2. VITAMIN E

Vitamin E comes in a close second for micronutrient deficiencies, with 90 percent of U.S. adults falling short of the estimated average requirement (EAR).2

Why it’s essential: Vitamin E is a fat-soluble vitamin that exists in eight chemical forms, with alpha-tocopherol being the most biologically active. This potent antioxidant is involved in cell signaling, gene expression, immune function, and muscle repair. Vitamin E is also necessary for the production of prostaglandins, hormone-like substances that regulate everything from blood pressure to muscle contraction.

Deficiency symptoms: Clinically diagnosed vitamin-E deficiency is rare and results in muscle weakness, loss of muscle mass, abnormal eye movements, vision problems, and eventually, liver, and kidney problems. However, low levels of vitamin E are extremely common and can cause gastrointestinal distress, hair loss, muscle weakness, slow healing, and leg cramps.

Food sources: Unlike vitamin D, plenty of foods provide vitamin E. Nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals.

Recommendation: Make sure you’re getting at least 15 percent of your total calories from fats, and emphasize nuts, nut butters, seeds, and vegetable oils (like coconut and canola) as part of your daily diet.

3. OMEGA-3 FATTY ACIDS

According to the Dietary Guidelines Advisory Committee, inadequate intake of omega-3 fatty acids affects 70 percent of the adult U.S. population.3,4

Why it’s essential: Omega-3s are considered essential fatty acids because the body cannot synthesize them without dietary sources. These fatty acids are an integral part of cell membranes and help regulate blood lipids, clotting, and vasodilation. Omega-3 fatty acids are highly concentrated in the brain and effect cognitive and behavioral function.

Omega-3s also play a role in body composition. As part of cell membranes, omega-3 fatty acids may improve insulin sensitivity, helping the body to use carbohydrates more efficiently for energy and building muscle. Interestingly, eight weeks of omega-3 supplementation (4 grams per day) has been shown to increase lean mass by reducing cortisol and enhancing protein synthesis (muscle growth) by up to 30 percent via the mTOR pathway.5

Deficiency symptoms: Omega-3 deficiency can cause fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation. However, not everyone who is low in omega-3 will notice these symptoms.

Food sources: There are three main forms of omega-3: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid). DHA and EPA are found in marine sources like salmon, cod, mackerel, tuna, algae, and seaweed; as well as free-range eggs and chickens, and grass-fed beef. The third form, ALA, is found in dark-green leafy vegetables, flax seeds, hemp seeds, walnuts, and vegetable oils such as avocado, canola, flaxseed, peanut and olive oil. DHA and EPA are considered more beneficial than ALA, since ALA must first be converted into one of the other two forms.

Recommendation: Aim to get two servings of fatty fish per week, or supplement with 1,000 milligrams of high-quality fish oil containing at least 300 milligrams of DHA plus 200 milligrams of EPA. Vegans can use algae oil. Also, limit foods that are high in the inflammatory omega-6 oils, which are used extensively in processed foods and found in corn, soy, safflower, sunflower, and vegetable-oil blends.

4. MAGNESIUM

Magnesium comes in fourth place, with 54 percent of U.S. adults getting less than the Estimated Average Requirement (EAR).2

Why it’s essential: Magnesium has an astonishingly diverse role. For one, there are over 300 magnesium-dependent enzymes in the body! These enzymes control everything from blood pressure and blood sugar levels to muscle and nerve function. Magnesium is also necessary for energy production (oxidative phosphorylation, glycolysis) and the synthesis of DNA, bone, and muscle. Muscle contraction, heart rhythm, and even nervous-system communications would not be possible without magnesium.

Deficiency symptoms: Magnesium deficiency is typically indicated by a loss of appetite, nausea, vomiting, fatigue, and muscle weakness. However, prior to clinical deficiency, inadequate magnesium intake can contribute to anxiety, hyperactivity, difficulty sleeping, muscle spasms and cramping, and fibromyalgia. Some of the effects of aging (loss of muscle mass, increased blood pressure, and diminished nervous-system function) can be partially attributed to insufficient magnesium.

Food sources: Good food sources of magnesium include dark leafy greens (spinach, Swiss chard), nuts (almonds, cashews), seeds (sesame and sunflower), fish, tofu, beans, whole grains (oatmeal, quinoa), bananas, dried fruit, and dark chocolate (yum).

Recommendation: Food sources of magnesium abound, so the key is minimizing things that can decrease magnesium levels, like sugary sodas, high stress levels, and the use of diuretics. For most people, I recommend a magnesium supplement (such as magnesium citrate) at 200-300 milligrams per day. Epsom salts and magnesium-oil sprays can also be used externally.

5. VITAMIN A

Finally, inadequate vitamin-A intake is a concern, with 45 percent of U.S. adults getting less than the Estimated Average Requirement (EAR).2

Why it’s essential: Vitamin A is a fat-soluble vitamin that supports vision, immune function, reproduction, and fetal development. Vitamin A also plays a critical role in the maintenance and functionality of the heart, lungs, kidneys, and other organs.6

Deficiency symptoms: Inadequate vitamin-A intake can contribute to night blindness, double vision, skin irritation and dry skin, headaches, dizziness, nausea, muscle and joint pain, and loss of balance.

Food sources: Foods high in vitamin A include organ meats, salmon and other fatty fish, green leafy vegetables, orange and yellow fruits and vegetables (peppers, carrots, squash, cantaloupe, apricots, mango), dairy products, and fortified cereals.

Recommendation: Most people do not need a vitamin-A supplement; they just need to eat more fruits and vegetables! Taking megadoses of vitamin A in supplement form can be harmful, so it’s best to focus on dietary sources.

This may seem like a lot of information, but completely ignoring micronutrients is not wise! Doing so can have detrimental long-term consequences, and from an aesthetic perspective, hinder fat loss and muscle growth.

The first and most important step is choosing a variety of whole foods as the foundation of your diet. Add a multivitamin, fish oil, vitamin D, and a magnesium supplement to that, and you’ll be on the right track to whole-body fitness and wellness for life.

REFERENCES
  1. Dietary Guidelines for Americans 2015-2020 8th Edition. (n.d.). Retrieved from http://health.gov/dietaryguidelines/2015/guidelines/.
  2. Fulgoni, V. L., Keast, D. R., Bailey, R. L., & Dwyer, J. (2011). Foods, fortificants, and supplements: where do Americans get their nutrients? The Journal of Nutrition, 141(10), 1847-1854.
  3. Papanikolaou, Y., Brooks, J., Reider, C., & Fulgoni, V. L. (2014). US adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008. Nutrition Journal, 13(1), 1.
  4. DGAC Meeting Summary, January 28-29, 2004. (n.d.). Retrieved from http://health.gov/dietaryguidelines/dga2005/minutes01_2829_2004.htm.
  5. Smith, G. I., Atherton, P., Reeds, D. N., Mohammed, B. S., Rankin, D., Rennie, M. J., & Mittendorfer, B. (2011). Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clinical Science, 121(6), 267-278.
  6. Office of Dietary Supplements – Vitamin A. (n.d.). Retrieved from https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.

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