How to Improve Flexibility

You’ve gone enough years with your muscles and joints feeling stiff and achy every morning. This year is going to be different. You’re going to start a stretching routine several days a week.

 

Are you new to stretching? Here’s how to improve flexibility.

 

There are three main pillars of overall wellness, according to many conventional fitness experts: muscular strength and endurance, cardiovascular endurance and flexibility.

 

How many pillars support your health? For many U.S. adults who do manage to make time for exercise, two out of three ain’t bad, as the saying goes. After a long day of work, perhaps it’s a trip to the gym for a run on the treadmill and some weights.

 

Most people, however, neglect stretching. Sure, yoga and Pilates have become popular, but many people remain sedentary all day at work and at home.

 

As for trying yoga for the first time, the thought of contorting an inflexible body into a pretzel-like figure in front of others intimidates some enough to prevent them from ever entering a yoga studio.

 

Just like dieting advice, stretching theory varies greatly
Isn’t it frustrating to hear all the conflicting advice about what to eat and what not to eat? Eggs are healthy one decade; the next they’re vilified by the fat police. The same is true with stretching. We’re told to stretch but then we’re told not to stretch before certain activities.

 

One study by exercise physiologists at Florida State University suggests that if you’re going for a run or performing some other endurance exercise, static stretching can lower your cardiovascular endurance.

 

Static stretching is when you hold a certain stretch for a prolonged period of time.

 

There are several other types of stretching techniques, including:

 

• Active Isolated Stretching
• Dynamic flexibility
• PNF stretching
• Ballistic stretching
• Isometric stretching

 

How long should I stretch and how long should I hold the stretches?
As if there aren’t enough different types of stretching to confuse you, different styles of stretching suggest holding a stretch, or pose, for different periods of time. For example, there’s one style of yoga — Yin Yoga — that holds each asana, or pose, for five full minutes. The theory goes that it takes that long to fully relax a muscle into a greater state of flexibility.

 

Aaron Mattes, a rehabilitation specialist and developer of an athletic stretching technique called Active Isolated Stretching suggests holding stretches for no longer than two seconds.

 

Conventional flexibility fitness for decades has advocated holding a stretch for 20-30 seconds.

 

Now I’m totally confused. So what type of stretching should I do?
As the aforementioned study suggests, don’t do static stretching first thing in the morning, especially if you’re going to go for a run.

 

Consider performing a dynamic flexibility routine before any athletic activity. Although dynamic flexibility hasn’t been shown to remarkably improve flexibility, it does prepare the body quite well for activity and may feel like your joints have greater range of motion. 

 

Examples of dynamic flexibility include controlled leg swings, arm circles and torso/hip rotations.

 

If you want to improve your flexibility and are recovering from an injury or surgery but want professional guidance, consider hiring a personal trainer or therapist who is schooled in Active Isolated Stretching or PNF techniques, the latter of which can dramatically improve range of motion.

 

If you enjoy the meditative nature of static stretching, it’s best to think of static stretching as a cool-down. Consider doing static stretching (gentle yoga classes incorporate static stretching) in the evening, especially after going for a long walk.

 

Isometric stretching is recommended for people who don’t do enough strength training. Nearly everyone is familiar with pushing against a wall with one leg forward to stretch the calves. This is an example of an isometric stretch.

 

I can almost do a full split. What can I do to improve flexibility?
For those who have been stretching for several years and want to break through a flexibility plateau, consider using deep-breathing techniques. Trying to do a full split but can’t quite get all the way? Deep exhales as you’re going further into the stretch should help. Also, stretching at the beach, on sand, will help get you into a deeper split.

 

Can’t get to the beach? If you have access to smooth surfaces like wood, wear two pairs of socks and grab onto a chair as you deep breathe your way into a full split.

Symptoms of High Blood Pressure

The signs of serious high blood pressure can go undetected for years. Here's what to look for.

Is your New Year’s Resolution ‘to get in shape’? If it’s been a while since you’ve worked out, take it easy and pay attention to symptoms of high blood pressure.

 

Approximately 65 million Americans have hypertension and about 50 million Americans belong to health clubs. No doubt millions more will join shortly after the New Year and many gym newbies will have high blood pressure.

 

Often referred to as the ‘Number One silent killer’ because symptoms can go unnoticed for years before triggering a massive heart attack or stroke, high blood pressure can lead to the following symptoms while working out:

 

• Headache
• Dizziness
• Shortness of Breath
• Feeling Nauseous
• Double or blurred vision

 

High blood pressure isn’t in itself the leading cause of death in the U.S.; heart disease, cancer and stroke are the top three. But high blood pressure may be responsible, at least in part, for developing these potentially fatal conditions. 

 

It’s for this reason why many doctors acknowledge that hypertension is the Number One killer in the U.S.

 

How the Silent Killer Strikes
Other deadly symptoms of high blood pressure include blocked arteries, kidney failure, heart attack and brain hemorrhage.

 

Obesity is one cause of high blood pressure, so it’s important to exercise but at a low intensity if beginning a weight-loss and exercise program.

 

The responsible way to start an exercise program, if it’s been a long time since your last workout, is to first get clearance from your doctor.

 

This is especially true if you haven’t had your blood pressure tested in a long time. Even if you’re not significantly overweight, you may have high blood pressure.

 

Why do I have to ask my doctor if exercise is right for me?
Most likely, your doctor will encourage your exercise program. Even so, there’s always the possibility that because of high blood pressure, an abnormality may rule out any exercise as a precaution until the problem is diagnosed and addressed.

 

Anybody that’s received the surprising news they need bypass heart surgery can relate. It wouldn’t be good if they went for a stroll on the treadmill.

 

Which came first, the anger or the hypertension? 
It’s human to get angry; anger isn’t necessarily a bad thing to feel. It’s how we relate to it and manage it, though, that can influence blood pressure.

 

Know someone who has bulging veins popping out of their forehead when they get angry? Afraid they’re going to burst at any second? This is the type of person vulnerable to elevated blood pressure levels (normal is about 120 over 80).

 

Prolonged high blood pressure can ultimately lead to premature death.

 

How can I prevent symptoms of high blood pressure?
Obviously, unhealthy lifestyles like smoking and eating junk food, excess sodium and sugar, may lead to high blood pressure. But you can take baby steps in lowering it by practicing some of the following:

 

• Moving Meditation: Take tai chi or qigong classes or workshops. Tight on cash? Watch a YouTube video, though you’ll have better chances of sticking with it if you do it with a group or friend.
• Silent Meditation: Silent yoga or still meditation is an excellent way to manage high blood pressure. By focusing on the breath, you’ll improve blood and oxygen flow. It’s been scientifically demonstrated to do so.
• Eat More Foods Rich in Potassium: Sodium and potassium play off each other in a game of balance, much like a see-saw within our trillions of cells. The so called Sodium/Potassium pump refers to the intracellular fluid proportion of both these minerals. Eat some French fries loaded with salt and there’ll be more sodium and less potassium. Eating more potassium-rich foods in your diet helps lower blood pressure, studies have found.

 

3 New Year's Wellness Resolutions for 2012

Unless you believe that the world will end in 2012 because that's when the Mayan calendar ends, it might be a good idea to set some wellness goals for the New Year.

The goals might be the same ones you set for last year and the year before, and that's fine. I may have even written about these same goals in last year's blog. But they're all worth repeating because they can dramatically help with:

• weight loss
• energy
• pain-relief
• sexual performance (This could be linked with energy, but it's such a marketable bullet-point, it's hard to resist including it.)

All the benefits you'll receive from implementing these goals daily are inter-connected. A stronger immune system will give you better energy. Following the goals may result in better digestion and nutrient absorption, which in turn strengthens immunity, which leads to more energy. 

Get the picture? 

Already follow these principles? Please pass this info on. With 2 out of every 3 U.S. adults either overweight or obese, we all need to play our part in making our country healthier. 

Stop the preaching already. Get to the Goals!

1. Eat More

That's right...more, not less. It sounds counter-intuitive with 66 percent of us significantly overweight to recommend eating more. But most people don't eat enough, especially in the morning to properly fuel for the day. 

Many still skip breakfast; those that don't tend to eat unbalanced breakfasts that are loaded with carbs (read: sugar) like toast or muffins or waffles with orange juice. An unbalanced or skipped breakfast will throw you off for the rest of the day. The only way to attain steady energy for the rest of the day after an improper breakfast is eating a balanced lunch and a nap. But for those that don't have time for a nap, eating a balanced breakfast with enough calories is critical to having good, streamlined energy. 

Remember, food should neither make you hyper, nor make you crash. Eat 3-6 meals a day (Obviously, the more meals, the fewer calories per meal should be eaten), and you'll enjoy rock-steady all-day, all-night energy; no naps needed. 

2. Exercise less....

Am I on the Mayan prophecy bandwagon? Do I believe the end is near, so why bother exercising? No, but I do think the key to effective weight loss and all-day steady energy is to exercise as often as you eat: at least 3 times a day, in shorter bursts than traditional workouts. 

Good for you if you have to sit all day at work but manage to squeeze in a trip to the gym. But even if you workout for an hour at the gym, sitting for several hours at a time will result in poor blood circulation and tight muscles. 

If you're sedentary most of the day, try to do short bursts (as little as a few minutes is highly effective) of exercises that combine strength with flexibility, such as doing a push-up into downward dog. Try to perform at least one set every couple hours. 

3. Eat enough Omega 3 fatty acids and less Omega 6 fatty acids

Omega 3 fatty acids have received lots of praise from the mainstream media and nutritionists over the last decade, and for good reasons that aren't over-hyped. Indigenous cultures may not have known an Omega 3 fatty acid from a spear, but they did intuitively know what foods were rich with them. 

A very healthy dietary fat, Omega-3's may prevent Alzheimer's. They may also help lower blood pressure and triglycerides, which are processed by the liver and stored as potential energy in the form of body fat. 

(Eating too much of anything will result in the body storing triglycerides. This includes protein, which is erroneously presumed to not cause body fat storage by Atkins Diet followers.)

So frequently eat a natural source of Omega 3s (at least a few times a week), such as salmon or walnuts. Don't get fooled into eating cereals or chewing gum with fortified Omega 3's. There's actually no gum with Omega 3s but you get the picture. There's no substitute for cold oily fish and walnuts. Flax and Chia seeds and sardines are also excellent sources. A recent study's results on Omega 3 supplements showed that the pills did not improve Alzheimer's. This is a major bummer but shows that there's nothing like the real thing. If you have inflamed and achy joints, ditch all sugars from your diet and eat more whole food sources of Omega 3s. 

Just as ancient civilizations boiled animal bones into soups despite not ever hearing of the word 'calcium', old-world cultures instinctively knew which Omega 3-rich natural foods stimulated health. As advanced technologically as we are, most of us have only realized these benefits for at most 10 years. 

If you want to improve your body composition, increase energy and stay healthy, following these 3 tips could result in your breakthrough year, in which you take control of your health and prevent highly preventable trips to the doctor and paying for medications. 

Good luck and have a happy, healthy 2012.

Why Potassium Can Save a Life

When it comes to dietary minerals, calcium gets most of the attractive glory. Consider it the Brad Pitt of nutrition. Sodium, with its unhealthy, high-blood-pressure-inducing, bad-boy image is the Charlie Sheen. But what about potassium? Often misunderstood, neglected and closely related to sodium, it’s the Emilio Estevez (Sheen’s brother) of essential minerals.

What are the best sources of potassium and why is this dietary mineral so important?

Potassium plays several critical roles, including:

• ·         Regulating cell function and electrolyte balance
• ·         Muscle contraction (including the heart)
• ·         Transmitting nerve impulses
• ·         Metabolizing proteins and carbohydrates
• ·         Regulating blood pressure

Most people know that a diet high in processed foods is often loaded with sodium, which can cause high blood pressure. But many people don’t realize that it’s possible to lower blood pressure by reducing sodium intake and increasing another electrolyte salt: potassium.

Research has proved that despite only 20 to 30 percent of Westerners having optimal blood pressure, a diet higher in potassium and lower in common table salt can regulate blood pressure levels as well as possibly preventing strokes. 

You’ll want to shoot for about 4,000 milligrams of potassium per day if you’re concerned about blood pressure and electrolyte balance.

Here are some of the top sources of potassium:

1.    Tomato paste and other tomato products: According to the USDA National Nutrient Database, tomato products, rich in the free-radical compounds, lycopene and Vitamin C, have the highest potassium content, checking in at a whopping 2,657 mg per cup. Chances are, you’re not going to eat a whole cup of tomato paste in one sitting, but eat it frequently (great for a spread on crackers and cheese), and you’ll reap the benefits of a loaded source of potassium in your diet.

2.    Orange juice (unsweetened): Although not the best choice for people concerned with their blood sugar levels, orange juice does have over 1400 mg of potassium in a 6-oz. serving. By comparison one whole orange has less than one-tenth the amount of potassium, but by all means, do not skip out on eating whole foods like oranges. Eat some protein and natural fat to counteract the blood sugar spike that may occur when drinking orange juice.

3.    Beets: One cup of boiled, cooked beets has over 1300 mg of potassium. Ancient Romans used beets as a cure for constipation. Your digestive tract depends on muscular movements to pass food through and we all know by now that potassium helps with muscular function.

4.    Beans: Beans come in many varieties but nearly all contain adequate amounts of potassium. One cup of white beans has nearly 1200 mg of potassium. Make a salad with some beans and beets and you already have over half your recommended daily intake of potassium.

5.    Dates: Like orange juice, dates are relatively high in sugar compared to other fruits, so take caution. But one cup of dates (Noor variety) has 1168 mg of potassium.

Where are bananas on the list?
It’s common perception that bananas contain lots of potassium. But one average banana contains 350 mg. Banana’s close relative, the plantain has more potassium. One medium raw plantain has nearly 900 mg. There are other fruits that have even higher levels of potassium. Dried apricots contain nearly 2000 mg; dried figs contain 1010 mg; avocados have 400 mg. In general, dried fruits contain lots potassium.

What are other good sources of potassium?
If you eat a balanced diet rich in whole food sources of nuts, seeds, vegetables and fruit, along with a moderate amount of humanely-raised animal protein, you should have no problem getting enough potassium in your diet.

Soybeans, almonds, pistachios, parsley, bran and potatoes are also on the potassium A-list.

Those with compromised kidneys, however, need to be avoid eating too much potassium. 

How to Reduce Stress

Here are some tips for alleviating pressure created by too much stress....

Having a heart-pounding, nail-biting, blood-pressure skyrocketing kind of day? Or week? Or past several years? It's time to learn how to reduce stress.

 

Leaving your high-stress levels unchecked can lead to the following health problems:

 

• Chronic hypertension
• Heart disease
• Gastrointestinal disorders like Irritable Bowel Syndrome (IBS)
• Tension headaches
• Skin disorders
• Sexual dysfunction

 

If IBS and sexual dysfunction don't get your attention, perhaps this sobering statistic will: stress is widely regarded as the number one killer in the U.S.

 

Heart disease, obesity, diabetes, cancer and other chronic diseases are, for the most part, attributed to stress, be it lifelong-lifestyle choices like poor nutrition, smoking and excessive alcohol consumption.

 

High-pressure jobs, combative relationships with family and spouses, white-knuckle commutes and financial burdens are also major stressors. Perhaps it's impossible to magically make these stressors disappear, but it's mostly how we deal with stress that will determine our health.

 

To deal with the bad stressors in life (as well as the good; stress is stress to the body), you'll want to:

 

• Practice breathwork and meditation at least once daily
• Engage in moderate-intensity exercise daily
• Eat three balanced whole-food meals at regular times daily
• Gain a new perspective on the important things in life
• Learn to express emotions without acting out on anger

 

Easier said than done, but if left unchecked, your stress could slowly — or quickly — subtract years from your life.

 

I'm too busy to meditate. What should I do?

No matter how many kids you have to whip up an omelet for in the morning and whisk away to school, you can always wake up 10 minutes earlier and find a quiet place to focus on slow, meditative breathing. This will calm the mind tremendously.

 

If it's absolutely impossible to meditate in the morning, make sure you leave some time in the middle of the day, when all the kids are at school. Even if you have a demanding job, say personal assistant for a Fortune 500 executive, go to your car if that's the only place that affords you privacy and focus on slow deep breathing, paying no mind to extraneous thoughts about life's problems.

 

Evening, before getting in bed is critical to managing stress levels. Don't let the stressors of the day flood your mind and body, possibly leading to a bad night's sleep. Find somewhere quiet with no television or Wi-Fi devices or bright lights to focus on doing nothing but concentrating on slow, full-belly and chest expansion breathing. Thoughts will come into your head but pay no mind to them.

 

What's the best exercise to combat negative stress?

Many people go to the gym for a workout that gets the stress out of them, but some workouts actually lead to more stress. The popularity of boot-camp style workouts are an example. Sure, they'll whip your butt into great cardiovascular shape, but potentially at the risk of adding more stress.

 

If you're a "type A" personality focused on financial goal motivations first and foremost in life, you'll want to, besides considering changing your perspective on life, pick an exercise routine that will relax you instead. Moderate yoga (such as Hatha) offers the benefits of focusing on controlling the breath, while simultaneously getting your heart rate up (but not too high) and strengthening muscles and bones.

 

If you absolutely have to do triathlon-style training, be sure to complement with relaxing and rejuvenating moving-meditation type exercises like Qi Gong or Tai Chi.

 

Why does stress make my belly ache?

If you've gone the past few decades in life eating much refined carbohydrate, white-flour and sugar-laden foods, you may have a weakened gastrointestinal system. Eating bad foods, including to those that you are sensitive (wheat, soy, corn) can compromise the mucosal barrier in your gut, which is your body's first line of defense against pathogens. Most of your immune system lies within your gut, so eat the wrong foods year after year, and you may end up with more than just a tummy ache.

 

What can I do to control my anger? My boss is a complete jerk!

Learning to express how you feel without letting your emotions get in the way is as difficult as learning Swahili: difficult, but not impossible. Just getting the basics can be life-transforming.

 

There are plenty of classes and workshops on Non-Violent Communication (a.k.a. "compassionate communication"), possibly led by facilitators in your area. The major steps to learning how to express your anger include:

 

• Making an observation (My boss yelled at me today)
• Stating calmly how the observation makes you feel (It made me feel angry, upset, stressed-out)
• Declaring your needs (I have a need for respect and kindness)
• Formulating a request (I request of my boss to stop yelling at me and talk to me in a calm tone)

 

Most negative stress is caused at either the home or workplace. Learning to communicate feelings is indeed like learning a second language, but doing so can extend your life and reduce stress.

Weight loss for diabetics

It's important for diabetics to keep their blood sugar levels even as they attempt to lose weight....

November is American Diabetes Month, and with about 8.3 percent of Americans having diabetes—and another 80 million at risk of becoming diabetic—it’s crucial for all of us, not just nutritionists and celebrity fitness trainers, to pass on some of these tips on weight loss for diabetics.

 

The overwhelming majority of diabetics have type-2 diabetes, sometimes referred to as, “The Lifestyle Disease.”

 

Poor nutrition choices and lack of exercise are almost always the culprits of diabetes. “Nutrition illiteracy,” which can be defined as lacking the knowledge that certain foods are unhealthy, as well as access to affordable healthy options, can both be factors in becoming diabetic.

 

There are currently no cures or immunity to diabetes, but it is possible to control it.

 

If you have type-2 diabetes, safe and effective weight-loss strategies include:

 

• Eating at least 3-5 smaller, balanced meals
• Drinking enough water
• Avoiding eating products with white flour and refined carbohydrates
• Including lots of fiber in the diet
• Exercising daily

 

What is a balanced meal? 
For those who are nutritionally literate, it might be obvious what constitutes a balanced meal. But for many diabetics who have gone through much of their life raised on sugary cereals, hot dogs, hamburgers, pizza, fries, Coke and other junk food, it might not be so obvious what constitutes a balanced meal.

 

Every meal you eat should be at regularly-spaced intervals. Try to go no more than three to four hours without eating. Have breakfast at 8 a.m., lunch at noon, an afternoon snack at 4 p.m. and dinner at 7 p.m. Try sticking to the same eating schedule every day as this will help regulate blood sugar levels.

 

Carbohydrates, proteins and fats are the three macronutrients and all three should be eaten at every meal to maintain steady blood sugar levels.

 

The majority of carbohydrates you eat should come from vegetables (both cooked and raw). Earlier in the day, at breakfast and lunch, you can have a moderate amount of low-starch carbohydrate such as wild rice, oat bran, oatmeal and quinoa, a grainy, high-protein alternative to other blood-sugar spiking carbohydrates like white rice and pasta.

 

Try to limit your portion sizes of carbohydrates to a fist or fist and a half. Your protein choice should also be limited to about the size of your fist. Good protein choices to choose from at every meal include:

 

• Lean meat and poultry
• Fish
• Eggs
• Soybeans (don’t opt for soy meat substitutes)
• Protein powder (perfect for late-morning smoothies)

 

Dietary fats are the third component of balanced meals. Fats get a bad rap in the media. Eating fat won’t necessarily make you fat. Eating more calories than you burn and consuming too much sugar without burning them by exercising will make you fat. Natural fats help slow down blood sugar and regulate insulin, the hormone that controls blood sugar. Some nutritionists think that eating full-fat ice cream is actually better for you than fat-free because the fat prevents blood sugar spikes. The problem, of course, with eating any ice cream variety is portion control.

 

Examples of natural fat include:

 

• Olive oil
• Egg yolks
• Avocados
• Nuts and seeds
• Flaxseed oil

 

The amount of natural fat at every meal should generally be low, as in a tablespoon of olive oil on a salad or an eighth of an avocado and a handful of sunflower seeds and one egg yolk.

 

If you need to snack, it’s best to eat something that contains all 3 macronutrients, such as an apple with celery and a wee bit of peanut butter.

 

In addition to eating at least three small balanced meals throughout the day, here are some other tips for diabetics who need to lose weight:

 

• Drink at least eight, 8-oz. glasses of water per day
• Have most of your calories come from vegetables
• Melt a tablespoon of butter over your veggies and sprinkle some sea salt to make them more appetizing.
• If you eat at least 21 meals a week (three a day), allow yourself two very small ‘cheat’ snacks per week. Try to make them healthy ones like one small square of dark chocolate.
• Try to walk after every meal for at least 10 minutes. This will help regulate blood sugar.