Healthy Everytime

Recently on “America’s Got Talent” a 75 year old woman performed a song and dance routine. (This reference is not to the Rappin Granny who was outstanding.)

Before she began I mentally cheered her on with, “You go girl!” I was reminded of a CD an older woman sent to me that captured her singing performance at a local nightspot. She was fantastic. And why not. if Tony Bennett at 80 something can still sing, others can do it too.

As it turned out, the contestant did not have a million dollar talent. How I wish she had been sensational. Because we are living longer, healthier lives, we desperately need accomplished older role models to show us what’s possible late in life.

I often mention Dr. Helen Harkenss, author of Don’t Stop the Career Clock, who has inspired me more than I can say. (I can’t reveal her age because I don’t know it, she doesn’t tell, and it doesn’t matter anyway. It’s her accomplishments that count, not her advanced age.)

Other role models of mine include 80 something David Oreck who still promotes his vacuum cleaners. Compare his sharp agile mind and youthful demeanor to that of many retirees his age whose brains and bodies have turned to mush.

Then there is 90 something Art Linkletter who writes books and does almost non-stop speaking gigs. When I was interviewed for his book, How to Make the Rest of Your Life the Best of Your Life, he and I disagreed about living in retirement communities, but we got beyond that. He has a flexible open mind and can see other points of view.

How about 90 plus Jack LaLanne, a testament to the benefit of lifelong super nutrition and exercise. He oozes energy. How can you watch his juicer infomercial and not want to buy two of them?

Recently, I watched a video that is truly awesome. I found it in “Celebrations” the official newsletter for Older Wiser Women™. It shows 80 something Yvonne Dowlen Ice skating, and doing it very well. When I tell people I ice skate, (not very well, but determination springs eternal!) a common response is, “Aren’t you afraid of falling?” Well, yes and no. I am more afraid of stepping off a curb and turning my ankle, which I have done on more than one occasion.

Fear is sometimes a healthy thing. It makes us stop and think. If forces us to face reality. On the other hand, unreasonable fear keeps us from doing what we want to do and know we could do if we tried. And if only we weren’t held back by a nagging inner voice that warns, “Be careful. You’re too old to do that.” We need role models like Yvonne Dowlen to help us overcome an age-based irrational fear of trying.

The video also makes clear that if you want a youthful flexible body in your older years, you have to start early to keep what you have. You can’t wait until you are 65, suddenly realize that you’ve almost completely lost all youthful competence and decide to try to recapture what’s lost. While some improvement is always possible, the longer you wait to reclaim what’s gone, the more difficult it is. A sedentary body rebels at being forced to do what it really doesn’t want to do anymore. There is nothing worse than realizing “It’s too late.” As entertainer Eubie Blake was known to say, “If I had known I would live this long I would have taken better care of myself.”

Whatever age you are now is a good time to take better care of yourself. The younger you are when you start the easier it is. And it’s truly helpful if you can find an inspiring role model to look to for encouragement.

A news report on kelp health benefits from the International seaweed symposium declared “In all patients there followed a dramatic drop in incidence of the common cold, as well as flu’s resultant in a very favorable kelp health benefit” from ingesting liquid kelp. People who had already got the virus, the strength and length of their sickness was cut down to the point that the irritation was greatly reduced by the health benefits of liquid kelp.

An array of mineral content will help strengthen bones, nails and is natural rejuvenator of skin and an anti-aging revitalizer for the skin. True providence has placed the kelp health benefit in our hands. Still another kelp health benefit is due to extracting and assimilating these vital minerals from ocean water, miraculously converting them from unavailable, inorganic substances into organic minerals which the body can use on a cellular level as a kelp health benefit.

Certification of these Kelp Health Benefits are derived from:

1- Journal of Nutrition Feb 2005

2- Secrets of Health and Beauty, Pyramid books1970

Doctor. David Derry has produced studies that show the many kelp health benefits in relation to breast cancer - just one of many sicknesses effected by Kelps Health Benefit. Traditional medicine has been used to treat breast cancer since the 1920’s, yet cancer rates have not improved significantly. In many areas cancer rates are infact much higher. Studies have shown all along that women with diets high in kelp such as Japan and other coastal countries have appreciably lower rates of cancer due to their high intake of these sea vegetables, yet North American are only now beginning to understand Kelps health benefits.

Dr. Derry’s hypotheses of kelp health benefits, are founded on extended studies of published medical papers in conjunction with his experience as a clinician, and are not just his opinions. Studies are currently underway involving the effects of organic iodine from kelp on cancer prevention and reduction - several studies are exhibiting very positive Kelp Health Benefits of natural kelp products. Because breast cancer rates worldwide carry on to increasing, more people are interested in early intervention or prevention.

In fact, research is already underway on the impact of iodine on cancer prevention and reduction-a VERY important kelp health benefit. Dr. Derry proposes supporting the body’s natural immune system and metabolic health with proper thyroid levels, and combining that with the intake of a small daily dose of iodine-another Kelp Health Benefit.

FORGOTTEN KELP HEALTH BENEFITS In February of this year health researchers at UCLA Berkeley(1), called for a dramatic increase in scientific research into kelp health benefits after Discovering that a diet containing kelp may decrease the risk of estrogen-dependent Diseases in humans, such as breast cancer”

Getting a massage can be an enlightening event. Whether you are stressed out, in a rut or just need a bit of me time, a massage can give you that moment while also cleaning out toxins and relaxing tensed up muscles in your back, neck and throughout the body.

Picture a massage and you, me and everyone else thinks of the version with a faintly Eastern feel to it. While such images are certainly correct, there are actually many styles of massages out there. In fact, the most popular is not Eastern at all.

One of the more common massages is the Swedish massage. This is a good introductory massage for beginners. Therapist use long, smooth strokes and circular motions in combination with lotions to relax surface muscles. A very relaxing massage.

And then there is the serious massage. Yes, the deep tissue. This massage is designed to get at the tension and knots deep down in your muscles. Strokes are strong and slow. It is designed to give you good results, not a good experience while it is occurring.

A deep tissue massage is not for the light hearted. You are going to groan and whimper. It takes serious pressure to get at the tension and knots in your deep muscles. There is a great payoff however. You will feel like a million bucks once it is done.

Next up we have the massage from Thailand. This can be a confusing massage the first time. It is done on a padded floor and involves the twisting and stretching of your body. It is designed to align energy points. When done properly, results are tremendous.

I am a huge fan of a properly done Thai massage. The problem is finding a therapist that does an authentic version. If you love a quality massage, I strongly suggest you take a trip to Thailand once in your life and get an authentic massage. They are less than $20.

Our next massage comes out of Japan and is also very popular. The Shiatsu massage is also designed to treat the energy points in your body. Instead of twisting and bending you, however, it accomplishes this through finger manipulation of your meridians.

I would be remiss if I failed to mention the trendy new hot stone massage. As the name suggest, hot flat stones are placed on stressed muscles and the heat relaxes them. A very light massage that I find to be weak, but to each their own.

Having a child is a wonderful thing, but it can work over your body. The pregnancy massage is designed to help eliminate aches, pains and swelling for expectant mothers. This should only be undertaken using a therapist trained in the concept.

At the end of the day, it is pretty hard to go wrong with any particular massage. In one form or another, all massages are designed to give your body a much needed tune up. They certainly achieve such results.

The Two Common Cardio Workout Approaches

There are definitely a couple schools of thought when it comes to burning body fat. Personal trainers recommend varying cardio workouts, depending upon their training. A common way of doing cardio is by exercising at a low intensity level. It is suggested that the majority of calories burned will come from body fat at a lower intensity level. A common belief is that if one exercises too hard, then the calories burned will come from carbohydrates in the muscles and not from body fat.

Many people make the point that more total calories are burned if people exercise at a higher intensity level. They reason that if you simply burn more calories than you consume in a day, you will lose body fat. So now we will look in more detail at each school of thought.

Low Intensity Cardio Workout Approach

When you walk into most gyms, you will see people walking on treadmills at a slow and steady pace...You are witnessing the low intensity cardio workout in action. This form of aerobic exercise became very popular after university studies proved it was the best way to target body fat directly. A very large percentage of calories burned come directly from body fat. No wonder why this form of exercise is so popular!

When you are trying to work at a low intensity, you need to monitor your heart rate. Most gyms these days come equipped with treadmills and exercise bikes that have built in heart rate monitors, so this won’t be a problem. It normally takes about 5-10 minutes to reach the ideal heart rate...then you just want to continue working out at that level for 20-30 more minutes.

The High Intensity Cardio Workout

This form of aerobic exercise can be tougher to perform than the lower intensity version. Although not as popular, this is a very effective way at burning tons of calories. The calories burned in high intensity cardio workouts come from both carbs stored in the muscle (glycogen)...as well as stored body fat.

When you burn more calories in your cardio workout than what you consume, you create a calorie deficit. If you burn a more calories during the day than what you eat in food, you will lose weight.

The Imperfections of The 2 Versions of Cardio Workouts

With low intensity cardio, it takes about 10 minutes to get to the point where you are burning body fat. Those first 10 minutes aren’t very productive. After the first 10 minutes things are great, but it is a bit of a waste of time getting to that point.

Very few people have the pain tolerance to push hard for more than 10-15 minutes. This is the challenge with high intensity cardio...it is miserable after 15 minutes!

How to Combine The Two Approaches Into One Awesome Cardio Workout

Why not start out at a high intensity level for the first 10-15 minutes and end with low intensity for 20-30 minutes? If you think of the two approaches...this completely makes sense! You are making the first 10-15 minutes of a low intensity cardio workout productive. Instead of wasting those first 10 minutes, you are burning a ton of calories...after 10 minutes you are burning a ton of body fat!

What you want to do is find a cardio machine like a treadmill or exercise bike. After 2 minute warm up, push yourself really hard for 10-15 minutes. Set it at a level where it is tough to push past 10-15 minutes. You should be breathing hard and sweating at after 10 minutes if done properly. At this point, back down to a slower comfortable pace and keep it at that level for 20-30 more minutes. You will burn a bunch of calories as well as a bunch of fat. I use different variations of this cardio workout year-round to keep at a low body fat level.

The human brain is incredibly active. It’s constantly monitoring, adjusting and repairing the physical body to facilitate optimum performance. This massive activity gives rise to the mind that according to research produces over 60.000 thoughts every day. It is constantly busy associating, sensing, perceiving, retrieving and storing data to keep you on top of your game in a competitive and challenging world.

This constant mental activity is one of the biggest obstacles to good focus and concentration.

It can be very difficult to focus and concentrate when thoughts and emotions are always interfering with our attention. But this is the normal way by which the brain and mind work.

It’s good to know that the brain behaves much like a muscle. The more you train it the stronger it gets, so to make it more powerful you exercise it like you would a regular muscle.

To most people the brain does not feel as if it’s a muscle, it’s just an organ in the head that stores memories and enables thinking. But I assure you that with proper guidance and training you will soon discover that it behaves very much like a muscle. As you start to exercise it you will start to feel it. You discover that you can do more things with your brain and mind than you ever thought was possible.

Craig Ramey of the University of Alabama says that the brain and education are almost synonymous. Children need to rehearse in order to learn new skills. Without practice, new skills are lost. If you don’t use it you lose it; this is as true for cognitive skills as it is for muscles.

Brain plasticity is the ability of the brain to remodel its structure and function in response to outside stimuli. According to the theory of neuroplasticity, thinking, learning, and acting actually change the brain’s anatomy. Brain plasticity is at its peak with infants, when brains are most capable of adjustment but researchers have found that the brains capacity to change remains throughout life.

Scientists have discovered that the physical structure of the brain changes in response to mental exercise. Brain cells change or strengthen their connections and even form new ones. Some physical changes may occur within seconds or they may take hours or days.

You can develop specific abilities just by practicing certain exercises that affect the areas of your brain where these abilities reside. Scientists have already created programs for learning-disabled children by using this technology.

The mental patterns that get the most attention get stronger and more persistent. As you get older they become more ingrained, habitual and fixed, and you become more and more of the same.

In order to keep your memory sharp, it has been thought that you have to grow new dendrites. Decades ago, it was discovered that we can grow new dendrites, the microscopic tentacles that reach out from each neuron to make connections with other neurons. If you repeat something you have learned, your neural pathways will become more and more efficient in that part of the brain. Work hard on solving logical problems, math and language to power up your left-brain. Work on abstract, spatial or emotional problems to make your right brain more powerful. And last but not least work on improving concentration, solving future related problems, multitasking and meta-cognitive tasks to develop your brains master muscle, the frontal lobes.

You go to the gym and use the equipment there to exercise and train specific muscles. The same applies to your brain. You use specific “mental weights” to exercise certain areas of the brain, and the mental muscles you want to make more powerful.

A report on kelp health benefits from the International seaweed symposium stated “In all patients there was a spectacular drop in incidence of colds and flu’s resulting in a very positive kelp health benefit” from ingesting liquid kelp. In those that had already contracted the virus, the intensity and duration were so reduced that the annoyance was minimal due to the kelp health benefits of liquid kelp.

A range of mineral content will fortify osseous tissue, teeth and nails and is an anti-ageing revitalizer, providing more elasticity for your face and body. A wonderful act of Nature has provided the amazing health benefits of Liquid Kelp we have now. Yet additional kelp health benefits come from distilling these essential minerals extracted from Natures Ocean Grass Digitata Laminaria, also known as Sea Kelp. This extraction method releases vitamins & minerals from unavailable, inorganic essences into natural minerals which can be assimilated easily providing a definite health benefit.

Certification of these Kelp Health Benefits are derived from:
A- The Journal of Nutrition Feb 2005

2- Secrets of Health and Beauty, Pyramid books1970

Dr David Derry has produced studies that show the many kelp health benefits in relation to breast cancer - just one of many sicknesses effected by Kelps Health Benefit. Traditional medicine has been used to treat breast cancer since the 1920’s, yet cancer rates have not improved significantly. In many areas cancer rates are infact much higher. Studies have shown all along that women with diets high in kelp such as Japan and other coastal countries have appreciably lower rates of cancer due to their high intake of these sea vegetables, yet North American are only now beginning to understand Kelps health benefits.

Dr. Derrys hypotheses of kelp health benefits, are founded on extended studies of published medical papers in conjunction with his experience as a clinician, and are not just his opinions. Studies are currently underway involving the effects of organic iodine from kelp on cancer prevention and reduction - several studies are exhibiting very positive Kelp Health Benefits of natural kelp products. Because breast cancer rates worldwide carry on to increasing, more people are interested in early intervention or prevention.

In fact, research is already underway on the impact of iodine on cancer prevention and reduction-a VERY important kelp health benefit. Dr. Derry proposes supporting the bodys natural immune system and metabolic health with proper thyroid levels, and combining that with the intake of a small daily dose of iodine-another Kelp Health Benefit.

Realizing that a diet rich in kelp might lessen the danger of estrogen-dependent diseases like Breast Cancer, health researchers at UCLA Berkeley, demanded a significant increase in scientific research into kelp health benefits.

In today’s modern world, women and healthy diets don’t seem to be making time for each other. Whether women are busier now or diets are simply more complicated, that may never be fully understood. What people do understand right now is that women and healthy diets are connected in ways that will affect their future health.

Excuses that Women Use… All the Time

If you were honest with yourself, the link between women and healthy diets is something you already know. However, you might be suffering from these normal excuses:

- I just don’t have the time to (insert healthy habit here)

Can’t figure out where to start to improve the quality of your lifestyle? Here are some simple things to help get started. If you can follow the suggestions for a month, you will be well on your way to reducing belly fat AND establishing an anti-aging lifestyle.. It’s not difficult – if you really want to do it. Remember, these are baby steps, but you have to start some place.

1. Check your fridge. If you use butter, you can use less by diluting it half-and-half with olive oil. Let a bar of butter soften to room temperature. Beat it smooth and gradually beat in an equal amount of olive oil. It will be runny but will set up to a soft spread in the fridge.

2. Rethink the mayo. If you can’t live without it, make your own with olive oil. Then you will really have something worthwhile to spread on bread or to make a salad.

3. If you eat peanut butter, buy Smart Balance peanut butter for it’s omega- 3 content. If you are not taking an omega-3 supplement, you should.

4. Keep a gallon bottle of water on the kitchen counter or at work. Drink at least half of it every day. Having it in plain sight will help you drink more of it.

5. Check your pantry. Don’t restock chips, cookies, soda, toaster pastries, sugary breakfast “cereals” (a misnomer if ever there was one!) It’s just as quick and easy to scramble a couple of eggs for breakfast as it is to wait for a pastry to toast. I know how tough it is to get rid of the nutritionally bankrupt junk, so do it in small steps if you can’t do it cold turkey.

6. Substitute whole grain bread for white bread. Beware of “wheat” bread – it’s probably not whole wheat. If possible, go to a whole foods market and get some real whole wheat bread. In my area, I can buy incredibly good whole grain bread from Alvarado Street Bakery. You can buy it online, and if you do, put it in the freezer the minute it arrives. Because it’s “live” and preservative free, it will get moldy very quickly if you leave it out. I particularly enjoy the Alvarado sprouted whole grain bread.

7. Having a whole foods market nearby makes it easy to cut down on processed food. If you make a trip a couple of times a week you can get all the super-fresh veggies and fruit you will need to provide a healthier diet for your family. For protein, focus on chicken – preferably baked or roasted. I use a lot of ground turkey – you can prepare it so many ways. If you work and are pressed for time, many whole foods markets offer excellent take out.

You will notice I did not mention fish. I rarely buy fish because it’s so difficult to get good fish. If I can’t get wild salmon or other fish that hasn’t been farm raised, I don’t bother. I would never eat shrimp because it causes too many intestinal problems. There is another way to get the benefits of eating fish – in fish oil capsules. True, you run the risk of contamination there as well. But I think I’d rather opt for the capsules than supermarket fish that looks like it’s seen better days, and probably has.

8. Skip fried anything as much as possible. And you certainly won’t need your deep fat fryer anymore, so throw it away. (Well okay, give it away. But you won’t be doing anyone a favor.)

9. If you are an emotional eater, eat unbuttered popcorn or dry roasted nuts, such as almonds or cashews. You can flavor popcorn with garlic salt or any seasoning of your choice. Or try spritzing on garlic flavored olive oil. Drink green tea to wash it down. Most commercial green teas are bitter or tasteless but I have found some very tasty teas at Clipper teas.

This should be more than enough to help you start to live a healthier, anti-aging lifestyle. Start with at least one step and add others as you develop a system.

Just listen to anybody who smokes and quite regularly you’ll hear things like “I’m going to try and quit smoking, just as soon as I (fill in the blank)”. Perhaps you’ve heard them say these things a number of times and now you just don’t listen. Know what I mean?

First things first. Get out a notepad and spend some time writing down the exact reasons that are driving you to rid yourself of this habit. Then once you are done with that, turn the page over and jot down all the reasons (excuses) you might make to justify why you haven’t.

Just putting excuses down on paper so that they are something solid you can see is enough to make some people look at how silly they really are. For others, they may have to analyze their list of excuses and figure out why they believe these reasons to be true. Usually it is due to repetition. You’ve been telling yourselves for years that these are the reasons why you smoke, and if you tell yourself something enough times, eventually it will become an ingrained belief, whether it is the truth or not.

Have a look at a few of the most often stated excuses and apply them to your list if applicable, however in the end it is your job to list every single excuse as to why you smoke that you can think of.

“I’m afraid that I’ll gain weight if I quit smoking.”

Yes, it is possible that you may gain a little weight when stopping smoking. However it is usually less than 20 pounds (which, by the way is WAYYYY better for you than continuing to smoke would be). But if you take proactive steps to assure that when quitting, the only snacks available to you are healthy rather than high calorie comfort foods, this should not become an issue.

“Smoking makes me happy.”

If that were truly so, then chances are you wouldn’t be sitting there now gathering information on quitting, would you? Don’t worry. I’m not picking on you. I used to say the very same thing. Making statements such as this creates one major issue. And that is the fact that the more times you say it, the more you become to believe it. I’ve said it before. So time to come clean and be honest with yourself, is smoking really that enjoyable or is it just a fallacy you’ve convinced yourself to be true? What is it that you think smoking gives you? More money, better health and cleaner, fresher breath? Looking at it from that angle and writing down the answers will show you that you really don’t enjoy smoking that much at all.

Now don’t take those statements as viscious or cruel. In no way are they meant to be that way. What they are meant to be is a wake up call - and one that I needed as well. If, as smokers, we keep making excuses as to why we continue the habit, the outcome is that we will remain addicted to the nicotine. And the sooner we realize this reality, the easier quitting will be.

Trust in yourself and you’ll find that you already have what it takes to beat these lies.

Have you ever said those words? How about “I’m going to try AGAIN”, or “Might as well give it another shot, what have I got to lose.” You can’t think like this. A famous quote and pardon me for not knowing who said it, states that ‘Nobody who tries anything, accomplishes very much.’ And the same is true for quitting smoking.

Even though you are looking to convince yourself or someone else that you truly desire to quit, by saying ‘try’, you are conditioning your subconscious beliefs for potential failure.

Need an example? How about this. My wife has a fear of roller coasters and I don’t know where it came from. She’s not afraid of heights and not really afraid of speed, so why this is, I still haven’t figured it out. And the funny thing is she can’t tell me why either.

In any case, there have been occasions when my son and I have been able to convince her to stand in line with us and have got her to say ‘I’ll try.’ But here’s the thing; every time we get near the loading lane, she bails out and decides to wait for us at the end instead.

So how does she get out of it and still feel good about herself? Because she only said she would ‘try’ and that doesn’t really count. The same goes when you are the path to becoming a non-smoker. By only trying, you are leaving yourself an easy exit down the road. And this isn’t something you want to do.

Talk to any smoker who has gone through this process, some of them more than once, and you will find that when they set out to achieve their goal of quitting they said ‘I’ll try’ and when they failed, they state ‘Oh well, I tried.’

So what you need to do if you are to commit is remove the word ‘try’ completely. Use a statement like this. ‘I am going to quit to better my health. For the betterment of my family. For the betterment of my finances. No exceptions.’ Can you see the difference? You must state the exact reasons for why you want to quit. With no allowances for weakness or failure.

If you want to hold yourself accountable to your goal of becoming a non-smoker, then you MUST put statements like this onto paper. And then you MUST place these pieces of paper where you can see them often so that you never lose sight of your ultimate goal.

Every day, countless people suffer from an uncomfortable and potentially harmful condition called acid reflux. Due to poor diet and lifestyle choices, acid reflux is a very common occurrence, but it is easily preventable.

Acid reflux affects at least thirty five percent of all overweight people, and is a serious issue for a vast majority of the general population. By understanding the condition, every one of these people will have the power to avoid triggering the effects of acid reflux.

* Heartburn due to acid reflux affects more than sixty million Americans at least once per month; that’s about one fifth of the entire population of the United States. Approximately twenty five million Americans, or one twelfth of the total American population, will experience the harmful effects of acid reflux and/or heartburn every single day.

* Heartburn is technically “incurable”; however, there are steps that can take to help offset your chances of developing the condition. If you worry that you are at risk for an acid reflux condition, it’s important to review the types of foods that you’re presently eating, and then take steps to change your habits. Fewer acid-creating foods means fewer acid reflux attacks.

* Smoking and alcohol are big contributors to the acid reflux problem. Regular smokers will find that the acidity levels in their stomachs are increased, causing the reflux that is already occurring to cause even more damage to the esophagus. Nicotine is also known to relax the lower esophageal sphincter muscle. This muscle, when operating incorrectly, is one of the leading contributors to the acid reflux condition. Alcohol can also weaken the lower esophageal sphincter, causing it to relax and allowing reflux to creep into the esophagus.

* While all individuals are at risk of suffering with acid reflux, certain groups face a higher likelihood of developing this painful condition. Overweight people, for example, are at greater risk. While sleeping, the weight of the abdomen causes extra pressure on the stomach. This excess pressure will weaken the lower esophageal sphincter, and acid reflux will occurs. Similarly, expectant mothers will experience pressure on the stomach created by the fetus. Elderly men and women also face a higher risk, and are advised to lower their occurrences of acid reflux by monitoring their dietary and lifestyle habits.

* When left untreated, acid reflux can lead to more serious consequences. When acid reflux is a consistent problem, then acid will be found continuously in the throat. This can cause major medical problems including esophageal strictures, Barrett’s esophagus, erosive esophagitis, and in the most extreme and rare cases, esophageal cancer.

* Acid reflux can affect not only your physical health, but your mental well being as well. Roughly eighty percent of all acid reflux sufferers will experience symptoms of the disease at night. In about seventy five percent of these cases, the person will actually wake up because of his or her heartburn. This interrupted sleep can cause serious daytime problems including increased irritability and lack of concentration, which may lead to decreased productivity at work and even motor vehicle accidents.

In the case of acid reflux, prevention is indeed the best medicine. Learn more about the disease, and you’ll increase your ability to reduce the harmful effects on your body. In some cases, you may even be able to prevent acid reflux from occurring.

According to the experts there are two things which are a problem in our society. First is that we’re not getting enough exercise. We spend too much time sitting around. We sit on the couch, we sit in front of the TV, we sit in the car, we sit behind our desks. We just do too much sitting. Of course sometimes we just have to sit, but we need to do less of it. Maybe we wouldn’t all be so fat if we moved around a little more.

We’re not exercising like Americans did back in the good old days. We need to walk, run, jog, or even just plain move around more. In fact, one recent American Cancer Society report states that lack of exercise is just as dangerous to your heath as smoking! And, people who don’t exercise are twice as likely to suffer from heart disease as people who get even modest amounts of exercise.

Years ago when John F. Kennedy was president, there was a craze that swept the nation resulting in large numbers of people walking or jogging. Some tried to see how far they could go in a day. Some went 20, 25 or even 30 miles in a day. Even four decades ago people were worried that we sat around too much. Today, no one is asking Americans to walk 30 miles. Just play an outdoor family game together.

The same experts that tell us we’re getting fat, also tell us that even a small amount of exercise each day has a physically beneficial effect. That’s one reason that outdoor family games are becoming so popular. They are reasonably within reach of even the most tight-fisted consumer, plus they are a good way to add some exercise to our daily routine.

A current favorite game is BlongoBall. It’s fun for everyone to play, it’s easy to set up and play-and it’s even easy to be a winner! No special skills required to thoroughly crush your competition.

The game is played by tossing a bolo constructed from two golf balls connected with a length of rope. The bolo is tossed at the horizontal rungs of a “ladder” type goal. Scoring is accomplished when the bolo wraps around one of the horizontal rungs. It’s easy to learn and fun to play.

There are lots of imitators in the “toss it, wrap it, score” game categories, but BlongoBall is the original. We’ve tested lots of these types of games and it seems like BlongoBall is the only one built to last. Some of them broke within minutes of being out of the box. So, use caution when buying a game in this category.

Secondly, the experts say that we’re not spending enough time together as families. While being wtih your family may not be part of your weight loss plan unless they cause you to lose your appetite, we are encouraged to be together as families as part of establishing heathy family relationships. Our family together time shouldn’t be just for doing the chores around the house, but parent should go out of their way to make family time a fun time.

Outdoor family games are perfect answers to the question of what to do for family fun time. Most families will enjoy a game like BlongoBall which is easy to learn and fun to play. Parents of teenagers enjoy BlongoBall because it is interesting and exciting enough to entice the teenagers to participate without being so difficult that younger or even older family members will be discouraged.

One of the things that makes BlongoBall one of our favorite outdoor family games is that not only can you play it in groups, but you can talk and interact with each other while you’re playing. Intense concentration is not required for effective play, but the game is still challenging enough to capture the interest of players of all ages and abilities. And-the soft rubber ball sets are ideal for playing indoors. This makes BlongoBall a year round favorite at many houses.

All in all, outdoor family games are a great idea not only for staying in shape physically, but for keeping your family in shape and emotionally healthy.

At 40 or 50, you are NOT middle aged! Remember, in the past century the lifespan has increased by 27 years. Therefore, it no longer makes sense to categorize yourself according to a model that is no longer relevant.

I found the following message on a discussion board:

“Those of us between 45 and 65 are not considered seniors - and yet many of us are not comfortable in gyms . . . We are truly a neglected group. Our local park districts have several senior exercise programs, even senior sports leagues. But we are too young to join them. At the same time, most of us simply can’t compete with the 20 and 30-somethings that populate most exercise classes.

Gyms need to go out of their way to be more welcoming to people who don’t fit the young and skinny mold. A big part of making a commitment to fitness is psychological, and when you feel you don’t belong, that the atmosphere systematically excludes and ostracizes you because you’re not 22 years old or you don’t weigh 102, then it’s extremely difficult to keep going back.

. . . we 40 and 50-somethings are not quite ready for senior citizenship. We want something more suited to our age than what’s found in the typical gym. But be very, very careful - I am NOT elderly, and I won’t be marketed to or treated that way. Can we find a middle ground for those of us of middle age?”

The above tells me the following about the writer:

1. She finds gyms forbidding 2. She understands that part of the commitment to exercise is psychological 3. She knows 40 and 50 somethings are not seniors, however - - 4. She considers 40-50 middle aged 5. She is adamant about not being considered “elderly” 6. She has a group mindset that affects/controls her thinking and behavior

It is the last item on the list above that merits comment first:

Managing the aging process is not a group activity. It’s nice to have support, and support helps, but ultimately, it’s a do it yourself project.

I would say to the writer of the discussion board message, as well as all 40 and 50 somethings who need group support to exercise (or to perform any activity):

1. Forget about finding acceptance in a gym populated by 20-somethings who don’t have an inch of flab on their tight bodies. If you must exercise in a group environment, then toughen up. Forget about the skinny kid on the bicycle next to you. You are not there to compete; your are there to do your own thing. You are there in response to a commitment you made to yourself, not to a group

2. Part of the commitment to exercise is indeed psychological. If you have made the commitment, you will do what you have to do, regardless of what others do, or where or how they do it.

3. The key to not being treated as elderly is to change how you behave and think about yourself. It’s important to see yourself as a strong individual who doesn’t need the approbation of a group to help you be who you are or want to be.

4. We will always have “marketing to the elderly” because being elderly is a traditional outcome of the aging process, and most people as they age will fit into that category.

5. At 40 or 50, you are NOT middle aged! Remember, in the past century the lifespan has increased by 27 years. Therefore, it no longer makes sense to categorize yourself according to a model that is no longer relevant.

There is a better way to think about the stages of aging, and it is found in Dr. Helen Harkness’ groundbreaking book, “Don’t Stop the Career Clock”. On page 79 she gives her contemporary model for aging:

Young adulthood: 20-40 First midlife: 40-60 Second midlife: 60-80 Young-old: 80-90 Elderly: 90 and above Old-old: 2-3 years to live

Knowing what you know about the lengthening lifespan, isn’t the Harkness model a more rational, motivating way to see your stages of aging?

My best advice to 40 and 50 somethings is to be strong, independent and committed to managing your aging process. Don’t categorize yourself. Realize that regardless of how much group support you have, no one but you can control how you age. It is indeed the ultimate “do it yourself” project.

At any given moment, there are thousands of people working out in gyms across the country and they can all be categorized in one of three ways: First, there is a small minority of experienced lifters who challenge themselves, training intensely with form and focus. The second is a group of intermediate trainees who have a degree of knowledge, work hard and have made some early progress.

In the third and largest group are beginners and usually they are completely lost. They don’t understand the principles of resistance training, don’t have a plan and don’t know how to perform the basic movements. They go haphazardly through the motions, flirt with injury, see minimal improvement and usually drop out.

IT DOESN’T HAVE TO BE THAT WAY! The fundamental principles of weight training are simple. Here are the top five that will take you a long way toward becoming lean, strong and fit.

1. FORM AND FUNCTION. You have to understand the movement and the purpose of each exercise. To learn, you can refer to a book or one of many online video demonstrations. Forget about the “muscle mags”. The quickest way to get off to a good start is to hire an experienced certified personal trainer who is willing to teach you how to lift. With each exercise, make sure you understand exactly which muscles you are training and learn to feel them work.

2. SLOW DOWN. This is related to form but deserves special attention. Throughout the entire exercise, you must be in complete control of the weight. Most trainees perform the movements too quickly. When you swing a heavy weight out of control you increase the risk of injury, but you also allow inertia to do the work instead of fully challenging the muscle.

TEMPO is important. Because most trainees use a weight that is too heavy, they perform the exercises with rushed and jerky movements. SLOW DOWN. A good norm is to lower the weight to a count of three (3), raise powerfully to a count of one (1) and pause in the contracted position for a one (1) count before lowering again. This can be expressed as a 3.1.1 cadence.

3. COMPOUND EXERCISES. You should be training to develop full-body, functional strength and conditioning. Also, you probably want to burn calories and lose weight. This is done by emphasizing basic, compound exercises. These are the ones that work the body’s largest muscle groups in conjunction with one another.

Primary muscles are the quadriceps, hamstrings, gluteus, back, chest and shoulders. The primary compound exercises are squats, deadlifts, bench presses, rowing and overhead presses. DO NOT waste time doing isolation exercises for biceps, triceps, forearms and the individual small muscles of the shoulder. These are worked adequately as part of the large compound movements.

4. USE THE CORRECT WEIGHT. Beginners use too little weight and then, if they are bold, progress to using weights that are too heavy. The definition of the correct weight is one that challenges you to work VERY HARD on the last repetition of your exercise but allows you to do so in PERFECT FORM. If the weight is too light you will not overload the muscle sufficiently to stimulate growth. If the weight is too heavy you will cheat, swinging and swaying and allowing inertia to do the work for you.

5. EXERCISE PERSISTENCE AND PATIENCE. All good things are earned and take time. PERSISTENCE says that consistency is critical and that you will see real results in about twelve weeks if…. you DON’T SKIP WORKOUTS and if you challenge yourself to work hard during every session.

PATIENCE says that you should not switch to a new workout plan every time you see one in a magazine. Give your current routine a chance to work. Patience also says that more is not necessarily better. You need at least forty-eight hours rest between weight workouts and when you are stronger you may need seventy-two hours or more to recover. Remember that plenty of rest and a diet of fresh, unprocessed food provides a foundation for all of your hard work.

Resistance training is the fastest way to lose weight, change your body shape, increase strength and improve your health. You can do it if you learn to make a sport out of it (or better yet, a game). Take the time to learn proper technique, apply a high degree of vigor to every workout and see just how good you can get.

And always remember… “Be Strong…. Be Lean”.

You have tried losing weight on your own and you have even had some success. But life is hectic and stressful and in time, the pounds always creep back. Now you weigh more than you did a year ago.

This is discouraging and depressing and like many others you might be thinking that you just can’t face another diet alone. When you were at the end of your rope did you ever consider the support of a formal weight loss program?

For many, this is a good idea. By having professional guidance and an organization as your “buddy” you have a much better chance of success.

BUT BE CAREFUL! Not all programs are created equal. If you want to choose wisely, here are six questions you should ask.

1. DOES THE PROGRAM EMPHASIZE OVERALL FITNESS AND GOOD HEALTH? If the advertising emphasizes dramatic before and after photos with claims of the ease and speed of pounds lost per week, beware. Average weight loss during an extended program should not exceed two pounds per week. This is equal to fifty pounds in six months or one hundred pounds a year. Is the goal of the program to achieve a normal bodyweight as the natural result of a balanced lifestyle that promotes health and fitness?

2. IS THE MEAL PLAN PALATABLE AND NUTRITIOUS AND AVAILABLE AT YOUR LOCAL GROCERY? Your first consideration is that the meals on a plan include a variety of tasty foods that supply all the nutrients necessary for long-term health. This eliminates menus that prohibit entire categories of food or limit portions to the point that you are always hungry. Some plans “do it for you” by providing prepared meals and snacks to manage what and how much you eat. This is easy and effective (and expensive) but your success is dependent upon the prepared meals. How long do you plan to buy prepackaged food? What happens when you start shopping and cooking for yourself and return to eating out? See number three below.

3. IS THE PROGRAM BASED ON LEARNING HOW TO CHANGE DIETARY AND LIFESTYLE HABITS? Lifestyle behaviors can be “relearned” and this should be the backbone of any good program. This is the only way that you will become permanently lean, fit and healthy. This is the only way that you can walk away, free of the oppressive burden of lifetime, yo-yo dieting.

4. WILL YOU LEARN HOW TO DEAL WITH SITUATIONS THAT CAUSE YOU TO BACKSLIDE? Will you have live support when the going gets tough? Will you learn strategies to deal with lifestyle saboteurs when they arrive to ruin your plans?

5. IS EXERCISE A PART OF THE PROGRAM? Exercise is an indispensable part of a balanced fitness plan. Exercise provides a big metabolic boost to losing weight and simultaneously reduces stress and elevates your mood. Equally important however, is that exercise prevents the loss of lean muscle mass during periods of reduced caloric intake and is also critical for long-term weight maintenance. See number six below.

6. ARE THERE FOLLOW-UP PLANS TO HELP YOU KEEP THE WEIGHT OFF PERMANENTLY? People experience different learning curves when it comes to changing their lifestyle. No matter how effective a plan is over the short-term, you have wasted your time, effort and money if you have to start from the beginning over and over again. Make sure that the plan you choose emphasizes permanent weight loss and has a system to support your efforts until you are comfortable going it alone.

Optimizing your health with a pH balanced diet is the natural way to obtain the maximum positive health benefit for the long term. The basic concept of a pH diet is to maintain the ph balance of nutritional food intake close to 80% alkaline with 20% acidity. The main objective of a pH diet is to create the equivalent of the pH level in the bloodstream by introducing alkaline foods into your diet.

Granted for many, the initial idea can be intimidating because of the foods that have become commonplace in society are found to be high in acidity. Identifying readily available sources of alkaline foods is your first defense in acquiring optimized health. Benefiting the most from a pH balanced diet can be as simple as becoming aware of your options when considering your choices of alkaline foods.

Alkaline foods have an energizing result on the body. Alkaline foods counteract the acidity we put into our bloodstream everyday, allowing our bodies to regenerate and restore damaged cells naturally.

Identifying foods that cause the alkalizing benefit in the body, you can introduce a healthier diet by complimenting the pH levels already established in the bloodstream. By doing so, you have prevented premature aging and illnesses from developing.

Normal pH balance of the human body is 7.35 to 7.45. Levels of pH7 and higher are measured as alkaline.

While meats derived from animals are acidic, fresh vegetables and fruits are considered as stables in a well thought out pH diet plan.

Vegetables that have a positive effect in your pH diet are broccoli, carrots, cauliflower, celery, cucumber, garlic, green beans, peas, lettuce, onions, tomatoes and peppers, to state a few. While standing in line for that next burger, ask if they wouldn’t mind; Piling on the veggies.

Vegetables may be acceptable to the adult seeking optimal health through a balanced pH diet but, our younger counterparts may think differently. As Mother Nature has it, she has also provided the perfect remedy. Fruits have the pH balancing effect on our bodies as well.

Alkaline fruits are: apples, bananas, berries, cantaloupe, cherries, grapes, lemons, limes, oranges, peaches, pears, pineapple, raisins, and strawberries to name a few. A variety of fruits make the perfect snack for any little one eagerly awaiting for the hand out.

Minerals are also vital to your daily diet. Minerals that have an alkalizing impact on the body can aid in the overall balance in your pH diet. These minerals include: cesium, potassium, calcium, and magnesium. Because minerals are essential to your health but, rarely acquired in an adequate amount through our daily food intake, a balanced supplement may be in order.

The purpose of a pH balanced diet is to have your alkaline (fresh vegetables and fruits) diet richer than the acidic counterpart of your diet. When actively practicing a suitable pH balanced diet, your body will perform with peak altitude, giving you the ability to ward off illnesses in a preventive and natural environment to your body.

Kelp has been described as an “Ocean Wonder” due to kelps health benefits. There are many positive signs that highlight health benefits of kelp from it’s ability to regulate the thyroid, to it’s ability to help stave off the common cold or even the influenza virus. There are also many topical benefits of kelp when it is extracted and made available in its liquid form.

Digitata Laminaria is renowned as the most prized kelp on the planet. Growing wild in the pristine waters of Nova Scotia, this species of kelp contains the highest levels of vitamins and minerals to provide an optimal Kelp Health Benefit. The availability of kelp health products is becoming more and more common, as studies and reports emerge extolling the virtues of this amazing and abundant plant. Kelp can be eaten raw, you can find it now in pill and capsule form, however the latest technology which provides the greatest kelp health benefit due to it’s greater bio-availability, is liquid kelp.

Certification of these Kelp Health Benefits are derived from:

1- Easy to ingest - 1/2 oz for an average adult

2- Greatest Bio-availability - Liquid Kelp is assimilated far quicker than pills or capsules

Studies have shown that Breast Cancer is one of a number of maladies the health benefits of kelp therapy have proven to be successful with.  Since the 1920’s Breast Cancer death rates have barely changed.  Surgical procedures, chemotherapy, mammography, and radiotherapy haven’t changed the rate of death from Breast Cancer, only fattened the wallets of researchers, doctors and drug companies 85 percent of adult females that get breast cancer will die from causes directly interrelated to breast cancer. (Author: Doctor. David Derry)

Studies are already afoot regarding the affect of natural iodine from kelp upon cancer prevention and reduction - many are showing very promising health benefits of natural liquid kelp. As breast cancer rates nationwide continue to skyrocket, more people are interested in early intervention or prevention. Dr. Deny’s theories of kelp health benefits, based on extensive critical review of published medical literature in combination with his experience as a clinician, are not his alone.

In fact, research is already underway on the impact of iodine on cancer prevention and reduction-a VERY important kelp health benefit. Dr. Derry proposes supporting the body’s natural immune system and metabolic health with proper thyroid levels, and combining that with the intake of a small daily dose of iodine-another Kelp Health Benefit.

Realizing that a diet rich in kelp might lessen the danger of estrogen-dependent diseases like Breast Cancer, health researchers at UCLA Berkeley, demanded a significant increase in scientific research into kelp health benefits

A diet rich in fiber is a vital part of the basic platform for cleansing the colon. There are many colon disorders such as constipation, diverticulitis and chronic constipation that are easily cured by a diet rich in fiber. Just by choosing the right foods you can prevent disease and live a healthier life.

Fibrous foods provide roughage that keeps the accumulated waste products moving through the colon and help to stimulate peristaltic action. This gives waste an easy passage out and deceases the risk of intestinal problems. The soluble and insoluble fibers will provide the bulking and scraping agents necessary to prevent putrefied waste and mucoid plaque build up.

The key to good health starts in the colon and the benefits are felt and seen throughout the entire body. Your body will balance itself and be able to rid the body of aggravating and annoying symptoms and conditions like weight gain, blood sugar issues, skin ailments, gas, bloating and even bad breath. Even cholesterol levels can return to normal. The benefit of a successful cleanse are incredible and very motivating. Increased energy and conditions that disappear will allow you to enjoy life not suffer through it.

Eat raw green leaf veggies like kale, chard, collards, dandelion, mustard greensthese types of greens hold the most nutritional value and contain the fibers you need o properly digest and eliminate your food. Add flax seed to your salads and use apple cider vinegar in your dressing.

Eat whole grains like quinoa, and millet. Fresh berries and melons provide enzymes that support digestion and absorption. While organic beans such as black, kidney, pinto and garbanzo provide protein that’s cholesterol free, low fat and high in fiber. Avoid caffeine, chocolate and junk food. Stay away from refined foods especially sugars. Artificial sweeteners and other additives are unhealthy and are nutritionally empty. Maple syrup and honey can be used in small amounts. Raw nuts and seeds are also good choices.

There are key ingredients in a cleansing program that will target the toxins that you have stored in your body. Your dietary intake with help assist with this also. Making sure the colon is clear and the toxins can be properly eliminated is an important part of your cleanse. Flushing these toxins out is a big step toward re-balancing your body. Easier bowel movements and mental clarity are part of the benefits. Your skin will glow with your new found inner health.

Be smart and choose foods that are cleansing and nutritious. This will allow you to get the most out of your cleanse and keep your colon in good health. The right foods will continuously encourage natural detoxification which will allow your internal organs to function properly.

Detoxologie.com, known as one of the leading companies that develops natural body cleansing programs, recently formulated an extremely effective and organic set of products that cleanses the colon, rids the body of parasites while replenishing the body’s required nutrients.

Tennis elbow is an inflammation of the outside of the elbow, technically named lateral epicondylitis.

The pain of tennis elbow is caused by inflammation of the tendon and periosteum (the outer layer of the bone) where the tendon from the back of the forearm joins the humerus (upper arm bone). The tendon connects the bone to the muscles that straighten the wrist. Any tension on that muscle - for example from a tennis backhand - will cause pain.

It is not just tennis backhands that put a stress on the muscles of the forearm and their attached tendon. Activities such as using a screwdriver, typing, or writing can all cause the typical tennis elbow pain.

Since tennis elbow affects the straightening of the wrist, you can test for it by lifting a weight, such as a book, with your palm facing down. Any pain in the outside of the elbow suggests you have tennis elbow.

As you can see, tennis elbow is ultimately caused by overuse of the wrist extensor (straightening) muscles which, by means of the tendons, connect to the elbow. Classically this is caused by the tennis backhand but, as we have seen, can also be caused by other types of repetitive activity.

Too much tension in the muscle group can also cause a decrease in the joint space in the elbow and actual inflammation of the joint. In time this can cause not just the typical pain from the epicondylitis, but also from the elbow joint itself.

Treatment usually involves taking anti-inflammatory and muscle relaxant medication, along with some lifestyle modification. Also used are physiotherapy treatments such as TENS, laser therapy, ultrasound, and interferential current.

Chiropractic treatments are also helpful. These include soft-tissue techniques such as Graston, active release, or cross-fiber friction massage. Chiropractic adjustment of the elbow joint, can also bring relief.

The aim of the chiropractic adjustment is to momentarily separate the joint surfaces in the elbow by just one to three millimeters. This takes the pressure off the joint, and eases the pain. It may be that some manipulation of the wrist can also help.

As we have seen, it is tight muscles that cause the elbow pain. But if the wrist tightens up, the muscles have to work harder, thus putting more tension on that lateral epicondyle. So keeping the wrist supple and flexible should help to ease the condition.

The use of a tennis elbow band may also prove effective in decreasing symptoms. This works by forming an artificial origin for the muscle before it crosses the elbow. This allows a decrease in tension of the wrist extensor muscles as they cross the elbow which eases tension on the lateral epicondyle and decreases pressure on the elbow.

Rest would, of course, be ideal. But sometimes some lifting has to be done. In that case , be careful to make sure that you only lift with the palm of the hand turned upward. This causes the wrist flexors to be used more than the wrist extensors.

Two things that have been found to help is to limit salt intake to help reduce water resorption in the body and to supplement with Vitamin B6.

It is best to check with your medical doctor or chiropractic professional if you feel that you have this condition for with proper assessment, a treatment plan can be initiated will help with accelerated recovery.

Carpal tunnel syndrome is defined as a condition involving numbness, tingling, weakness, pain and/or muscle wasting of the hand along the distribution of the median nerve. This relates to the thenar or thumb-side of the hand.

Surgery is often recommended as the best treatment. However, it is a serious undertaking, and sometimes a more conservative approach might be better. To know what route to take, we first need to have a good understanding of the different causes of Carpal Tunnel Syndrome.

The wrist is formed by four bones, the carpal bones, which make an arch across the back of the wrist. This arch is spanned by a strong ligament, the flexor retinaculum, which forms the front of the wrist. The space between the bones and the ligament is the carpal tunnel.

Through this tunnel pass a number of crucial structures, including the tendons that bend the fingers, and the median nerve. With Carpal Tunnel Syndrome, this nerve gets squeezed and compressed. The result is a decrease in its conductivity, meaning the nerve does not function as it should.

The median nerve supplies the palm side of the hand including the thumb and the first three and a half fingers. It also supplies the tips and the backs of the same fingers. When the nerve gets compressed, it is only in this area that symptoms are felt. So, if you are getting symptoms in your little finger, for example, then that is NOT caused by Carpal Tunnel Syndrome.
Diagnosis of Carpal Tunnel Syndrome is usually done by EMG (electromyelogram) which measures the conductivity of nerves. If the median nerve is compressed (as in Carpal Tunnel Syndrome) then this will show up on the EMG test.

This entails putting one electrical probe into the median nerve on either side of the carpal tunnel. An electrical current is then put into the nerve on one side and checked to see if it is picked up by the probe on the other side. If the current is diminished to a great degree, it is deemed that carpal tunnel syndrome is present.

The surgery for this condition would then include cutting some of the flexor retinaculum to allow less pressure on the median nerve by essentially expanding the carpal tunnel. This procedure may often help to decrease the symptoms of carpal tunnel syndrome, but is it the only option? Absolutely not.

There are two main reasons for carpal tunnel syndrome to present itself. The first is a deterioration of the joints between the carpal bones leading to a collapse of the carpal tunnel. The second reason is a swelling of the tendons which pass through the carpal tunnel taking up too much space resulting in compression of the median nerve.

The problem with using solely EMG to determine the presence of carpal tunnel syndrome is that it doesn’t differentiate between the two causes. This leads to a lack of differentiation of treatment which may, in turn, result in unnecessary surgery.

If the problem is arising from tendonitis, I believe it is much better to treat the tendonitis. The way tendonitis occurs is from having too much strain or tension placed on the tendon for too long of a time.

Repetitive use of a muscle often results in the muscle getting too tight. Since muscles are attached to tendons, this results on the tendon being too tight and that, in turn, can lead to tendonitis and Carpal Tunnel Syndrome.

Treatment for tendonitis can include stretching, pysiotherapy, ergonomics (eg typing posture), chiropractic manipulation, nutritional support etc. These are all a lot less invasive and have fewer side effects than surgery.

Surgery can certainly work. But my preference is to start with the simpler, less risky alternatives. If having tried those, things are no better, then by all means consider surgery.

Prior to describing just exactly what Plantar Fasciitis is, we first need to know which part of the foot it affects. And before we do that we need to have a clear understanding of the anatomy of the foot.

There are a total of 26 bones in the foot. The toes contain 14 of these bones with three per toe, except the big toe, which only has two bones. These bones are arranged into three different arches which assist the foot in negotiating alterations in terrain. These arches are labeled as the transverse arch, the medial and lateral longitudinal arches.

The main arch associated with plantar fasciitis is the medial longitudinal arch located along the inside of the foot. The plantar fascia is a thick, wide ligament which attaches to the calcaneus (heel bone) and travels to the metatarsal heads (balls of the feet) and into the toes. If the plantar fascia is placed under an increased amount of strain, the ligament begins to over-stretch and tear. If the foot is not weight-bearing for a prolonged period of time, such as while sleeping, the body begins to lay down scar tissue in order to try healing the tear. When the person stands up again, the plantar fascia begins to stretch and the newly formed scar tissue tears. This results in the notion that the first step out of bed in the morning is when the pain is at its worst.
There are two main methods for the plantar fascia to undergo an increase in tension. One situation that increases tension is weight gain. This may be due to inactivity, an increase in caloric intake, or pregnancy. The weight gain puts more strain on the bottom of the foot causing a stretch of the medial longitudinal arch. This results in over-stretching of the plantar fascia, leading to plantar fasciitis.

The second situation which could cause Plantar Fasciitis is having an improper walking gait or foot biomechanics. Normally when we walk, the majority of the weight is transferred from the outside of the heel to the outside of the foot. However with improper mechanics, the weight is transferred to the inside of the foot causing the plantar fascia to overstretch and tear once again.
The main problem that has been found with foot biomechanics is what is called an overpronation syndrome. Overpronation is when walking, we roll over too much on the inside of the foot. Doing so puts excessive strain on the above mentioned medial longitudinal arch and the tearing of the plantar fascia begins.

The treatment of Plantar Fasciitis can be accomplished in a few ways. The first of course of to lose the extra pounds which are adding to the problem. If this is not the case then paying a visit to your chiropractic professional to have your foot adjusted could well be in order. Don’t be surprised if you are advised to roll a golf ball or similar object under your foot to help strip away the scar tissue. But be careful not to roll too hard and bruise your foot in the process.
Our heels can move in two directions - diagonally forward and diagonally backward. As we walk the heel moves backwards from the weight-bearing pressure and tension from the Achilles tendon. A visit to your chiropractic professional could result in an adjustment which moves your heel forward to relieve plantar fascia tension and help alleviate your symptoms. If this is not effective, a pair of custom-fit insoles may be required to help straighten your walking gait.

With news media showing us that being overweight, both in adults and children, causes some of the most serious health problems for our generation. There’s never been a better time than now to lose that extra weight you have gained. No matter if it’s from an over abundance of food during the holiday season, like Thanksgiving, to simply being unmotivated to begin a new exercise routine, dropping the pounds will have enduring health benefits and make you feel more confident.

However, it will take time so be patient with yourself if you don’t see fast results. You now see too many drugs and “wonder” diets now advertised. These are simply hunger suppression methods as opposed to healthy calorie controlled options. They may offer a “quick fix” and stop you from being hungry, and thus helping you lose weight, but the effects of it, being the equivalent of starving yourself, can have long term repercussions. Pills, and other quick fixes, prevent you from focusing on the crucial points of the reason your weight increased in the first place.

So despite what the drug makers want you to think, some of the most reliable ways to lose weight and maintain it are the old tried and true methods:

Diet- Okay, no surprise here, what you consume has a direct effect on what you weigh. Yet this isn’t as insane as it may sound you can still eat the same amount of food that you did prior, just in healthier and more frequent options. So, instead of a cookies for a snack, have a piece of fruit. And instead of over eating on one enormous meal that is harder to diguest, eat scaled down portions spread throughout each day. This can have the net effect of reducing calories without reducing food!

Breakfast- You may think that it’s an old wives tale that breakfast is the most important meal of the day, but it’s indeed true. Since the most active part of any day is usually between 11.00am and 4.00pm, having a good yet healthy breakfast will not only help keep starvation at bay but ensure that your metabolism has something to feed off. This in turn take care of any impulses for midday binges, which often are no more than unhealthy fries or burgers.
Eat Regularly- A number of men and women think that the less they eat, the less they will weigh. While this is true to a certain extent, it’s starvation and that becomes a concern. So, instead of not eating a meal, make sure you eat often, but with reduced sized healthy quantities of fruits and veggies, dairy and protein. This will make sure that hunger pangs are kept to a minimum.

Exercise- Again an obvious one, but one that is skipped. You aren’t required to work out 24/7 at the gym to keep weight under control. Simply enjoy a long walk with a loved one, or a swim. This helps to burn off excess calories and will have you feeling much healthier and happier.
By sticking to a controlled meal plan, yet still eating tasty food that is nutritious at the same time, in addition to exercising regularly, you’ll soon begin to not only see the difference, but feel it too. And once that occurs, you’ll never need to accept being obese again.

I was overjoyed by a recent article describing how the Department of Veteran Affairs health system is now virtually paperless. An electronic patient database is something I’ve spoken of before, and I am always shocked when I hear of medical offices where computerization is not a fact of life. This technology saves lives:

“Electronic medical records make confusing and physically unwieldy masses of data instantly available, portable and searchable—altogether more useful than when the information was stored on paper. Computer-accessible records have the potential to save the cost-strangled American medical system billions of dollars in waste, repetition and error. They may also prove to be essential tools of research, allowing scientists to examine patterns of medical practice, drug use, complication rates and health outcomes.”

The article mentioned how after Hurricane Katrina, many veterans whose physical medical records were scattered to the winds, were able to get their prescriptions thanks to electronically stored information.

Given the Bush administration’s secrecy and surveillance on people’s privacy, I can understand the qualms some people might have over a national health network. However, the article makes the far more compelling point that electronic records “could enable clinicians to reduce the level of preventable deaths by 50 percent by 2013.”

That’s because the variety of ways records are currently kept are so complicated that communication between doctors and patients can be tragically short-circuited. I think all of us on the administrative side of this question have experienced the problems which can arise when trying to coordinate care with another doctor’s office.

My current place of employment is online and current, and I can speak from personal experience that it is the best way to deliver service to the patient. I think it’s the way of the future. It’s progress.

One of the practical benefits as far as I’m concerned is how it helps eliminate the possible problems caused by bad handwriting! We all know that doctors aren’t the most graceful people in terms of penmanship, and I welcome a medical record that is neat and cleanly typed.
Now, electronic medical records can mean many things to many people. We use a system that takes our dictations and places them in an online medical records system. This way, the doctors never had to change anything about the way they did things, but from one day to the next we found we’d entered the digital age. The EMR was actually free, we only pay for the transcription. It has actually proven to be one of those rare experiences where the company under-promised and over-delivered.

Have you noticed that some mature men and women look so old and others of the same age appear much younger? It is true that there are many factors contributing to these differences. However, I believe that we can take charge of our lives and enjoy the golden years as a vital, active, healthy contributing person.

The following guidelines can assist you to set your intent to enjoy your senior years and make a difference in the world.

My Golden Years

I am:

1. Feeling grateful for everything I can do.
2. Looking for ways to give to others.
3. Allowing myself to receive.
4. Forgiving, and being kind and loving.
5. Patiently pursuing my goals.
6. Accepting people and things the way they are.
7. Sharing my wisdom with my loved ones when asked.
8. Choosing to think positive thoughts that help me feel happy.
9. Exercising and eating healthy foods.
10. Treasuring every day.
11. Enjoying my Golden Years.

There is a good chance that you feel better already after you have read the poem. Now I am going to expand on the different ideas.

1. Feeling grateful and expressing what you feel thankful about is a powerful, positive way to live your life. When you express gratitude, you also may be feeling pleasure, delighted, pleased, satisfied, appreciative, comforted, and even rejuvenated. All these feelings help you to relax which helps the body to continue to function in a normal way. Instead of focusing on what you cannot do, be grateful for what you can.

2. There is a law of the universe that what you give you will receive. Being generous with your money, time, and energy will bring it back to you. It may be from different people but it will come. It also feels good to give and those good feelings help you stay young.

3. When you receive you give the other person the gift of giving which feels good to them. You deserve to receive and you are worthy no matter what you have said or done.

4. Being forgiving is a loving act and creates healing for others and you. Anger and resentment hurts your body. Realize that we all do the best we can with the information we have. Be forgiving, kind, and loving to everyone, including you.

5. Having goals is a wonderful way to enrich your life and have reasons to live. Be patient and persevering and enjoy the process along the way.

6. “Acceptance is the Key” and “Expectations Are the Culprit” are the names of two lectures I have presented. Acceptance comes from love, and an expectation is derived from fear (guilt). It is actually saying that if you do or don’t do something you or the other person are not okay. True love is actually unconditional. It is caring and acceptance.

7. Even if you think that you have the wisdom to solve other people’s problems, it is important to wait until you are asked for advice, or ask first if they would like some suggestions. Telling people what to do often stirs up rebellion, anger, and frustration. Help others make their own decisions by asking, for example, “What are your choices?”

8. Your body reacts to your thoughts. Positive thoughts expand the body and negative thoughts constrict it. The body needs expansion in order to be healthy. Also, thoughts are magnetic and bring to you what you are thinking (the law of attraction). Therefore, if you want more positive things to occur, think more positive thoughts.

9. It is important to participate in exercises that are appropriate for your body. There are many books and articles available on healthy foods. There seems to be a consensus to avoid sugar, simple carbohydrates, caffeine, fried foods, and an excess of alcohol. Most experts agree to eat mostly vegetables, fruit, protein foods, and complex carbohydrates. They also advise drinking at least 8 glasses of purified water a day.

10. See each day as a gift to be alive.

11. Set your intent to enjoy your golden years and you will.

Are you old enough to remember Cher? If so, do you remember what her teeth looked like when she first started out? I am probably the only person on earth with the same crooked teeth.

The good news: she got hers fixed, and so did I.

The bad news. I don’t know what her teeth look like now but I am having a problem with mine. In my case, it seems Mother Nature doesn’t like being shoved around and is trying to put my teeth back where she originally placed them.

My unattractive teeth have been the bane of my existence all of my life. As a child I remember looking in the mirror trying to decide how to smile so no one would notice my crooked upper teeth. My lower teeth are straight so I figured out how to smile showing my lower teeth while keeping the upper teeth covered. What a talented kid I was!

As a teenager, I was so bummed out by my teeth that I was convinced I would never find a husband. Of course, I did. While in pharmacy school, I picked off one of the choicest bachelors on the faculty. Dr. Morris knew a good thing when he saw it. (He claims he never noticed my teeth. Love is blind.)

As the years passed by, a procedure called “bonding” came into use that was effective in improving the appearance of crooked teeth. The only problem with bonding is that after a while, it wears off and you are back to square one.

At age 69 I decided to bite the bullet and had braces put on my teeth. Metal braces are ugly on kids and they were especially unattractive on me. (I could have believably played the role of “Ugly Betty.“) But it was okay. I knew that eventually, I would look fabulous. And indeed, the anticipated miracle finally took place.

Here I am at 78 and noticing that my two front teeth are “heading back home.” It’s pretty obvious so I decided that rather than wait for them to shift completely to their original position, I’d go to an orthodontist and try to stop what was happening.

But I’m thinking, “At 78, am I am crazy?” Imagine, I was thinking that even though I preach that you shouldn’t allow awareness of your age affect decisions you make about how you live your life. So I gave myself a mental smack on the side of the head and made an appointment with the orthodontist recommended by my regular dentist. (He knows my age and thought it was a great idea.)

Here’s where it gets cute. The young girl who answered the phone in the orthodontist’s office was very nice. She asked me some inoffensive questions and then proceeded to ask my age. I thought, “I’ll be damned if I’m going to tell her. What does my age have to do with straightening my teeth?”

I told her, “I’m ageless.”

“Excuse me?” she chirped.

Trying to be equally chirpy, I repeated, “I’m ageless. My chronological age is meaningless. I live my perceived age.”

She paused, probably never having heard that line before and with a little less chirpiness in her voice, countered with, “But when I mail the information you will need, I need to know how to address you. Should I say “Dear Parent”?

I laughed and assured her, “That’ll work!”

She laughed too, and reverting to full cheerful chirpiness, she chirped, “Well, okay!”

And okay it is.

My point in telling you all this is that I’m tired of being asked for information that is not necessary. If you pay cash or with a credit card, much of the information on a “new patient” form is not needed. So in addition to not divulging my age, I did not give up my social security number or driver’s license number.

Be fearless. Know when it is appropriate to provide requested personal information, and when you know it’s not necessary, don’t cave in. Sure, anyone can find anything they want to know about you in an instant. Privacy laws are a joke. But why make it easy?

And above all, never reveal your chronological age. If you are pressed to do so, tell your perceived age.

I don’t know about you, but I’m forty. On good days, I’m thirty. How old are you? I don’t need to know, but you should be ready with an answer when someone with a “need to know” asks, but doesn’t really need to know.

Welcome to my Holistic (the three) Medicine Tips! This online article has information, ideas, tips, and inspiration on how to heal from chronic disease. From time to time, look for a new article.
Please remember that these tips are only for educational purposes. They are not intended to substitute for or provide you with personalized medical advice. Consult your own doctor or health care individuals for specific personal advice.

The concept of the whole person parlays into understanding that when most people talk about “holistic health,” they usually mean that body, mind, and spirit are involved in health and healing. Caring for yourself at all of those levels will insure a healthful life and develop an immune system which will assist you in your healthful pursuits.

That’s a good basic idea. But unfortunately most people lapse into Western medical thinking - not true holistic thinking - in applying the mind-body-spirit idea. Western medical thinking is that when ill you are like a wagon with a broken wheel. Fix the broken wheel, and your wagon pulls along nicely.

There is a problem with the broken wheel analogy. Or at least, there’s something missing from it.

That is, you are actually an integrated whole being; today we understand that the function of DNA is based on communication and not just independent action of isolated genes. Your parts cannot be “fixed” in isolation, separate from the rest of you. In fact, the traditional, older systems of complementary and alternative medicine all believe, in one way or another, that your parts are all together in an interrelated, inter-dependent single being (you).

If you are out of harmony within yourself then you have the disease within your environment. Your environment is your interaction with social relationships and the rest of your surroundings. You are your own network of communication and healing.

Most all symptoms can be traced to a specific area of your system

What that means is that trying to force a body part to work or to stop malfunctioning (as with western medicine) is going to have effects on all of the rest of your body parts, your mind, and your spirit. There is a price to pay for ignoring the inter-dependence of your parts. That is, the “disease” needs to go somewhere else within you - block it from showing up in one place, and it will show up in another. Most likely, the new place will be one that is more closely inter-connected at a functional level with the one that Western medicine blocked from misbehaving.
How does the holistic healing or the interacting of wholes work differently? When a therapy is used holistically, it should re-balance you as an intact being, a whole network or system at once. Then the parts that seemed to be misbehaving, that is to be “diseased”, will start functioning more normally in their proper role within your being as a whole.

On a grand scale, it means that you should judge the long-term value of a treatment not simply in terms of short-term relief. You must also consider whether or not you will have residual side-effects or malfunction in other parts of your body - or will you feel better as a whole, overall as a person, in your well-being, your energy levels, and all of your inter-connected parts. That is the gold standard that you as an active participant need to consider when you choose to have or not have a particular treatment, be it mainstream Western medical or an alternative method in origin.

Take some time to ponder these thoughts with a touch of soothing comfort, a cup of tea to start your holistic healing

Take a sip:
21st Century Tea There are so many ways that our immune systems can be overwhelmed ... it’s in our air, our water, our food, our workplace, our stress. This blend of organic and wild herbs is not only helpful but comforting, strengthening and tasty. 1 part red clover blossoms 1 part nettle leaves 1 part pau d’Arco 1 part alfalfa & sage leaves 1 part St.Johns wort tops 1 part ginger root Place all herbs in a tea ball or bag, put in your nicest or most favorite cup or mug, and cover with boiling water. Steep for 10 minutes. Remove tea ball or bag, and add sugar, honey, sweetener, milk, cream or whatever, to taste.

“Give thanks for a little and you will find a lot.”