Monthly Archives: May 2012

We all Age

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Tips for Staying Mentally Sharp as You Age

Promising research indicates that taking the following steps may help keep your mind sharp as you age:

  • Control cholesterol problems and high blood pressure. Cholesterol problems and high blood pressure can increase your risk of heart disease and stroke, which are thought to contribute to the development of certain types of dementia.

 

  • Don’t smoke or drink excessively. Because these are both seen as putting you at increased risk of dementia, kick the habit if you smoke and, if you drink, do so only in moderation.
  • Exercise regularly. Regular physical activity is thought to help maintain blood flow to the brain and reduce your risk of conditions such as high blood pressure that are associated with the development of dementia.

 

  • Eat a healthy diet. People who consume plenty of vegetables and fatty fish and keep away from saturated fats are thought to have a lower risk of cognitive decline.
  • Stimulate your brain. Keep your mind active by increasing your level of social interaction, learning new skills, playing challenging games, and doing other activities that require your brain cells to work. People who are more socially and intellectually engaged have a lower risk of developing dementia.

Get more information in the Everyday Health Senior Health Center.

~Source- Images: www.freedigitalphotos.net

Stress Eraser!

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POP Vitamin C!

When German Scientists asked volunteers to take vitamin C, then step into a stressful situation (giving a public speech), they discovered those taking the antioxidant didn’t suffer the same spikes in stress as those who didn’t take C.

In fact, they reported feeling fearless, calm and confident!

Here’s why: Your adrenal glands are loaded with C, and making sure stores of this vitamin never go too low prevents the glands from overproduced stress hormones. What’s more, C naturally spurs oxytocin production, say researchers.

Aim for 1,000 mg. daily.

Ease Joint Pain!

 

 

 

 

Results of the Framingham Osteoarthritis Cohort Study prove that folks eating fruits high in vitamin C, such as oranges, were three times less likely to suffer from osteoarthritis compared to those who didn’t! Why? C destroy the free radical molecules that can damage connective tissue.

~Source: Women’s World Magazine~

~Source: Image: www.freedigitalphotos.net

 

Weight Loss Tip

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9 Healthy Carbs to Help You Lose Weight!

 Who hasn’t been tempted by no-carb diets? They seem to work, and they yield results quickly. But what about those of us who can’t part with fresh-baked bread or steaming rice?

  I don’t know about you, but I’m not willing to give up all that good, nutritious food that quickly!

 Plus, breads and cereals can add important fiber to your diet and give you energy to keep going!  We all need those benefits!

I’ve learned that you can eat carbs and still lose weight. You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:

  • Whole-grain bread
  • Whole-grain or legume-based pasta
  • Whole-grain cereal
  • Barley

 

 

 

 

                                           Quinoa

  • Brown and wild rice.                                                   

Sprouted Grains

            

 

 

Popcorn

As yummy as Popcorn is air popping is the best for our health. My Hubby tells me popcorn is not tasty unless it has butter and salt on it. It is a treat I enjoy not often. I am not a sweet eater so I figure I deserve a treat too!

                                                              Oatmeal  

~Source: www.DeniseAustin.com ~

~Source: Images/Clip Art: Google Images.

Difficulties Can Vanish

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“It has been my philosophy of life that difficulties vanish when faced boldly.”
– Isaac Asimov

About Isaac Asimov

Isaac Asimov, the American author known as one of the top writers of science fiction’s golden age, penned nearly 500 fiction and nonfiction books, including the Foundation trilogy and I, Robot.

Born in 1920 in Russia, he moved to the US with his parents at age three. As a teen, he would read pulp magazines in his parents’ candy store and became inspired to write his own stories. His fiction frames interesting ideas in a bare-bones narrative. He died in 1992.

 

 

Quality of Life

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Why is exercise so good for us?

First, it’s about quality of life.  I enjoy my power walks and am at the GYM, faithfully three times a week. Being a morning person I choose going to the GYM when they open at 6:00 a.m. It works great for me! I feel better at the end of the day. It makes me happy. Yes I did get my morning workout done bright and early this morning.

As I say over and over, my “feel good endorphins” are upon me.

 

 

 

 

 

 

 

 

Second, I am hearing that doctors are prescribing exercise more and more to their patients. There are protective benefits of being active, even if you’re struggling with your weight.

Third, exercise is helpful with a lot of mental health issues. It is so therapeutic for anxiety, depression and insomnia.

I wanted to get into more running and my knees will not allow it. The specialist has informed me that I am looking at knee cap replacement surgery in my near future, as I have arthritis under the knee cap and a large,  benign tumor on the side of my knee. He said I could continue to go to the GYM and do what I am able,  it will not make anything worse and if it hurts just to back off. I call it being, “Body Smart”.

 Power walking is what I have chosen.

I find it is easy to fit into my everyday routine. It is powerful-it helps with diabetes, arthritis, fatigue, even Alzheimer’s.

 My Momma had dementia in her later years of life before she passed away in 2007. It broke my heart to see her like that, although I do strongly believe that my Mom knew it was me when I visited her. The way I held her hand and how she would squeeze my hand and the look in her eyes. Moments throughout her dementia I will treasure forever.

 I know that as long as I am able I will continue with my fitness and hopefully I will be able to age well.

There are so many ways to fit some walking in your day.

Happy Friday Everybody!

 “Happiness always looks small while you hold it in your hands, but let it go, and you learn at once how big and precious it is.”
– Aleksei Peshkov

 

Burn Off Belly Fat

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Fat likes to accumulate around the belly, so you need to follow a two-step approach to get rid of it: heart-pumping cardio followed by strength training, “You can’t count on strengthening moves alone to do the trick,” says Quebec health and fitness expert Josée  Lavigueur.

To blast away fat, you have to do cardiovascular exercise, which burns calories and revs your metabolism.

“The best choices are walking, running, biking and swimming,” she says.

 But you also have to strengthen your core.

And the secret to a stronger midsection is simple: TRY PLANK POSITION. “It’s one of the most efficient abdominal exercises you can do,” says certified personal trainer Lyzabeth Lopez.

 Rise up on your hands and toes with your arms shoulder width apart, back straight and neck in line with your spine. Squeeze abs and keep your body straight from head to toe.

Hold 30 to 60 seconds. For an extra challenge, lift an arm or leg, or hold the pose for up to two minutes.

Bonus: A good workout also revitalizes the gastrointestinal tract with oxygen-rich blood and promotes enzyme production to process food more efficiently.

~Source: www.chatelaine.com

All Photos and Clip Art I found on “Google Images”.

Natural Pain Reliever

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Feeling the burn after a tough workout?

Soothe sore muscles with ginger.

 Researchers at the University of Georgia say eating 2 g of the root each day can zap post-exercise pain by as much as 25 percent within 24 hours of a workout. “We found ginger acts like non-steroidal anti-inflammatory medications, such as ibuprofen or aspirin,” says lead researcher Patrick O’Connor. “It targets specific pain receptors to offer relief.”

Two varieties of ginger as sold in Haikou, Hai...

Two varieties of ginger as sold in Haikou, Hainan, China. (Photo credit: Wikipedia)

Get Your Spice On: After a workout, blend fresh ginger into a smoothie (it’s delish with citrus and bananas) or grate it into a savory stir-fry.

Your triceps will thank you.

~Source:  www.chatelaine.com

The Emotional Benefits of Exercise

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The wonderful thing about exercise is that is has countless benefits!

The ones you often hear about are related to your physical well-being — it helps prevent chronic diseases like osteoporosis and certain types of cancer, improves heart and lung function, and is a key element in controlling and maintaining a healthy weight.

 But you should also relish the emotional benefits of exercise!

No matter your age or sex, exercise is a mood booster!

Even moderate levels of aerobic activity, such as brisk walking, can raise the endorphins, serotonin, and dopamine in your brain (your body’s feel-good chemicals).

Working out regularly can also enhance creativity, reduce anxiety, and help combat depression. And meditative exercises like yoga are an especially powerful stress reliever!

 So next time you need to blow off some steam, feel restless, or have trouble concentrating, hit the gym!

It’ll give you that much-needed natural high. Plus, after you see all the physical benefits of your hard work — your slimmer body and improved muscle tone — another thing that’ll soar is your confidence!

~Source: www.deniseaustin.com

Quotes~Source: Pinterest.

(My thoughts) When I joined the GYM it was an uncomfortable feeling for me, anxiety and actually scared at times. The more I walked through the doors and started working out the better I felt.

Today I am proud I am  so committed to my GYM Workouts and feel like I belong. I will say again and again that my ‘feel good endorphins’ happen every time.

Have a wonderful Tuesday!