Archive for the 'Heath and Wellness' Category
- Learn how to train cardiovascular and get the most out of your time.
- You will learn about Zone Training, Heart-rate numbers and what that means, Intervals, Perceived Efforts and much more.
- This knowledge will motivate you to get more from you fitness efforts which will result in better results!
This is sponsored by spa manzanita/Janice Gaines, there is no fee. Bring a note pad and pen and a desire to learn!
Wednesday January 15th 6pm
RSVP 503 368-4777
As of writing this article I am presently recovering from THE FLU, and I mean the flu not a cold. I am sure I have had the flu before in my life but to tell you the truth I do not recall such a profound experience. After the first few days of suffering I found myself googling influenza to learn more and about this infectious disease. I was also thinking about the fact that I did not get my flu shot this year and I have in past years. I wondered if that is why I go the flu or would I have gotten anyways?
In 1918 influenza virus caused a pandemic that killed about 50 to 100 million people in about a year’s time worldwide, making it the largest human disaster known. Influenza viruses weren’t known to exist in 1918, so there is no direct information about the virus and it is still a big medical mystery that is to this day being studied. Now we understand that the influenza viruses are known to circulate continuously and they cause small outbreaks every winter. And with great regularity, new forms of the virus arise in the population and spread throughout the world very quickly and with modern modes of transportation travel is faster than ever. The influenza virus is very clever, like a chameleon they can change their coats, so that what was going around last year is not the same as this year. These mutations tend to be sort of slow and steady but occasionally there can be a dramatic change that occurs in which an entirely new kind of influenza virus emerges. It is termed a recombinant, which is a mixture of genes of two different influenza viruses and it would be so different that no one on earth would have any kind of immunity and would be allowed to spread like wildfire throughout the population. Presumably this scenario for a pandemic, and there have been four them in the last one hundred years, 1918, 1957, 1968 and in 2009 the Swine Flu epidemic.
The good news is we are in much better off than we were in 1918. Research and technology has made it so we can keep a close eye on world health. Health care has come a long way as well as drugs that inhibit virus replication. We also now have (since the early 1930s), created a vaccine, which currently is the greatest weapon we have against the influenza virus.
The first documented idea of vaccinations was in 1721 with the introduction of an inoculation (placing a small amount of a substance to boost immune response), during the smallpox epidemic. There has been overwhelming success from large-scale vaccination campaigns. Smallpox which once killed one in 7 children, polio is nearly eradicated and a number of other less known diseases like meningitis. There are influenza surveillance centers around the world monitoring the influenza strains for trends year-round. This data is collected and new mutations are identified. The World- Health Organization (WHO) is then responsible for selecting three strains that they believe will continue to circulate and from this point the development and production of the vaccine begins. The Center for Disease Control and Prevention (CDC) states: “an annual seasonal flu vaccine is the best way to reduce the chances that you will get the seasonal flue and spread it to others.” Flu vaccines cause antibodies to develop in the body about two weeks after vaccination. These antibodies provide protection against infections with the viruses that are in the vaccine.
There has been strong disagreement every since vaccinations began in the 18th century. The first arguments against this practice of inoculations was religious based, many argued that diseases are sent by God to punish sin and that any attempt to prevent was seen as a “diabolical operation”. Now many sectors of the population present a worthy argument against the vaccine. Reasons vary from it being dangerous, non-effective and there is the position of individual liberty.
Unfortunately there are studies that show the performance of the vaccine in healthy adults is not producing the kind of results that the WHO and CDC hopes for but even with marginal results the public health organizations continue to push for widespread influenza vaccinations as the most effective means of prevention. The debate will go on for years, so it comes down for each of us to make up our own mind about whether to get that shot – or not.
Janice B Gaines BS LMTNo comments
It’s time to get back in the gym, summer is over and the rain is on its way or already here depending on when you read this. If you get going now you will be way ahead of the winter blues.
As a reminder (like you need it), here is the short list with the reasons why your body and your mind needs to exercise:
- Exercise controls weight
- Exercise combats health conditions and disease
- Exercise improves mood
- Exercise boosts energy
- And so and so on……
I can hear you now; “I would go to the gym but you just don’t like it”. Boy do I wish I had a dollar for the all the times I have heard these words: “I just get bored in the gym” or “I know I should lift weights but I just don’t like it – it bores me.” And this is the topic I want to address.
Bored? “What does that mean? Psychology boredom is a state of mind in which a person feels a lack of interest in where they are and what they are doing. Boredom means a problem or failure with a commitment of attention. Philosophically boredom is a condition characterized by one’s perception of the environment or task as dull and tedious. Boredom is essentially an issue with attention and awareness and in a sense this is how we connect with the world around us and this is a choice we make. When we choose to be bored we chose not to be successful. If you covet boredom and allow yourself to flounder in it than your ability to do whatever the task at hand is will not be done with any joy or success.
All too often I see people dispassionately lifting weights or doing their exercise program, chatting away, lifting a weight in-between a round of texting or reading a newspaper, anything to not be present. No wonder so many people tell me they find the gym boring – I would be too, if I spent my time as they did.
Without the mental connection or the emotional investment in what you are doing you are destined for boredom and disappointment. It may seem a bit harsh but exercise is exactly like life, if you muddle your way through with little focus you will get exactly that- MEH!
For me, however when I go to the gym or workout (not every single time but mostly), I feel a renewed sense of joy and excitement. This is a private time (or with friends that feel the same way), to attune my mind and connect with my body-my muscles whether it is my heart, lungs, legs or upper body. It is an opportunity to feel the genesis of growth and circulation.
Practice being present: when you walk into the gym, get on the treadmill, lift weights – stop for a moment, take a deep breath, observe, determine your goals for the day and pay attention. Turn your focus to where you want to go, start practicing and strengthening the muscle of determination and choice. If you choose to want to strengthen your body and improve your overall health then get started. Expect yourself to achieve results and in order to do that you must engage fully. What would you tell your kid if they were studying a math problem or practicing an instrument? Would you tell them to “go ahead turn on the TV, talk to your friends, do whatever you want just so you don’t have to pay attention to what you are trying to accomplish?” No you would not, so why would you allow yourself to be that way? Once you get started on this concept to fitness you will find it gets easier and momentum will take over and the happiness of feeling more fit will start to quiet the internal mind chatter and the desire for distraction.
The choice is yours and once you decide and commit you will be successful!
Janice B Gaines BS LMT
Fitness/ Health Trainer
No more dumb diets, just smart eating!
You will learn how easy it is drop fat and change your body composition and still eat 5 to 6 meals a day!
“Its just science at work”
Tuesday, April 23rd at 4pm
we will meet at
open to all
free to all
Sponsored by Fit Manzanita
please rsvp to Janice at spa manzanita
Nutrition class/workshop to be given at Fit Manzanita.
You will learn how easy it is drop fat and change your body composition and still eat 5 to 6 meals a day!
I am looking for feedback from you all as to when a good time of day and day of week would bring the most people. This is open to all members and non-members of Fit.
Taught my yours truly, Janice Gaines BS LMT, Fitness Wellness Coach.
Please email me: firstname.lastname@example.org or call spa manzanita 503 368-4777
I will probably end up doing this workshop two or three times in the next couple months.No comments
Living organisms developed an internal biological clock, called the Circadian rhythm, to help their bodies adapt to the daily cycle of day and night- light and dark as the Earth rotates every 24 hours. Our body works differently from hour to hour, day to day and year to year. These patterns of change occur in all living organisms. Chronobiology studies the biological rhythms; ultradian rhythms are shorter than a day with a length, from thousandths of a second (like the pulses in neurons) or seconds (like the heartbeat) to the rhythm of about 90 minutes in our sleeping cycle from sleep to deep sleep, circadian rhythms, which last about 24 hours and infradian rhythms, longer than a day. The most well know is the female cycle, another cycle is the week, it has a biological basis – the immune system has a weekly rhythm.
The biological clock (a term used long before the clock was created), is a piece of brain made up of two tiny clusters of several thousand nerve cells that “tell time” based on external cues, such as light and darkness. This region of the brain is referred to as the suprachiasmatic nucleus (SCN), located very close to the optic nerve where it can get information directly from the eyes. Circadian rhythms are controlled by “clock genes” that carry the genetic instructions to produce proteins. The levels of these proteins rise and fall in rhythmic patterns. These oscillating biochemical signals control various functions, including when we sleep and rest, and when we are awake and active. Circadian rhythms also control body temperature, heart activity, hormone secretion, blood pressure, oxygen consumption, metabolism and many other functions.
Daylight resets the internal biological clock every day so it is synchronized with a 24-hour day
Air travel to a distant time zone can also disrupt normal cycles. Jet lag is a disconnect between local time and your body’s time. Once you arrive at your destination, the change in daylight hours will reset your internal clock, but it will take a few days to get rid of the jet lag. The human circadian rhythm is not exactly 24 hours – it’s actually 10 to 20 minutes longer. Other species have circadian rhythms ranging from 22 to 28 hours. The biological clock in living organisms keeps working even when the organism is removed from natural light. Without daylight, the biological clock will eventually start running on its own natural cycle. If you lived in an underground bunker under constant artificial light, you would continue to follow an approximately 24-hour sleep-wake pattern, but your cycles would slowly get out of phase with actual daytime and nighttime. But as soon as morning light hits the eyes, the clock will reset to match the earth’s 24-hour day.
Why aren’t organisms’ internal clocks exactly 24 hours long? A theory is the competition for food and other resources is most intense among species with 24-hour cycles. If you eat at the same time as everyone else, you’re less likely to get your share. Our slightly out of sync internal clock may have evolved to help us survive the competition. Biological clocks also play a role in longer cycles such as hibernation, bird migrations and even annual changes in the color of a hamster’s coat. When the animal brain records longer days in the spring and shorter days in the fall, it triggers hormone secretion that influences these events.
Light is the main signaling influencing circadian rhythms: The hormone melatonin is most important in the control of the rhythms. Production of melatonin is in the pineal gland also referred to as the “third eye” and is directly influenced by light. In mammals it is influenced through the eyes. When it gets dark the gland starts the production of melatonin, when it gets light again it stops. During longer nights more melatonin n is produced. Irregularities in melatonin production can cause sleep problems, lethargy and mood disorders.
The neurotransmitter serotonin is believed to influence mood and brain activity. Many antidepressants on the market today are used to help in production of serotonin. Interestingly melatonin and serotonin cannot be produced at the same time. Serotonin and melatonin work in conjunction with each other. When serotonin levels are high melatonin levels are held in check – and visa versa. After the lights are out at night your melatonin levels rise and your serotonin levels fall. The morning light immediately starts suppressing melatonin levels and allowing the rise in serotonin. Getting outside in the natural light helps this process and allows a full release of serotonin for the day’s use. Many believe that seasonal affective disorder (SAD) is partly caused by high melatonin levels due to the lack of exposure to light which act to suppress serotonin release. The message here is: get out in the light in the morning and turn down the lights at night.
A NEW KIND OF NEW YEAR’S RESOLUTION
This New Year I would like to suggest a different kind of resolution. Instead of thinking of ways in which you can improve yourself, I suggest make a resolution that each day you do a random act of kindness and work towards improving someone else’s life.
Our New Year’s resolutions are often born from thoughts and feelings about ourselves; things we don’t like and want to change. I have noticed in my own life that when I am feeling bad it is easier for me to act in ways that are not so good for me, like eating the wrong things or drinking or other ways that actually can make me feel worse. I also have noticed that when I do something good for someone else especially during those hard times I feel better. As a massage therapist and fitness/health trainer for almost 3 decades there has been many times I have not felt like working because I was sad or mad about something in my own life but being work and having that responsibility I had to continue and to my amazement and gratefulness I would start feeling better almost as soon as I started either doing a massage and helping someone else out with their problems. You see we are all struggling and we all share the same challenges, the more we reach out to help others the better our own lives will be.
There was a study (you knew I would quote a study), published in which participants were asked to behave helpfully toward another person for just a few minutes a day. After six months, participants reported a much greater self-esteem and happiness than those in the control group. Not only is doing good deeds sure to spike your happy meter, but more and more research proves there are physical benefits, too. Studies have found that people who make a habit of helping others report better health than those who don’t, and seniors who do volunteer work may actually live longer. In 1890 William James (brother to author Henry James) wrote a two-volume magnum opus The Principles of Psychology and is still required reading for students of behavioral science. James paid attention to the relationship between emotion and behavior. Conventional wisdom tells us that your emotions cause you to behave in certain ways. James became convinced that this commonsense view was unfinished and he proposed a new theory which took 6 decades to become accepted. He hypothesized that the relationship between behavior and feelings is a two-way street. By changing behaviors you can change feelings. As Aristotle said “we are what we repeatedly do. Excellence, then, is not an act, but a habit.”
I found an article written by Dr Oz and DR Rozien, they explain that when people give to others, whether it be money, time, or some other act of kindness, they experience a rush of endorphins similar to a runner’s high. Even just thinking about helping people can boost positive emotion, strengthen your immune system, reduce stress, and decrease pain. In one study 20 percent of the people lost weight after they started volunteering. . Creating small acts of kindness is behaviors that can improve your feelings of self. It has been scientifically proven to have therapeutic that it can help those with depression disorders.
On Friday December 14th we as a nation had our breath knocked out of us. The grief is more than words can describe and it is almost beyond our abilities to know what to do or even begin to breathe again. A suggestion made by the wife of the Rabbi in Sandy Hook CT appeals to me. “What we need is a good flood – a flood of kindness, of caring, of compassion, of goodness, of warmth, of benevolence, of support, of reaching out. There are, thank G-d, enough of us on this planet to make sure that not one human being ever feels lost. We need a Flood of connections. Not just the trickles that come from time to time, but everywhere, all the time. We need to be at least as aware of the ecology of human behavior as we are of the ecology of the physical resources of the planet. It has to penetrate all aspects of our world – the worlds of business, the media, education, culture, science, the arts, medicine – we need a flood, a good flood. Every single one of us has to know that we can make a difference, and we need to put serious thought to how we can best do that.”
THE HOLIDAY GIFT YOU DON’T WANT
We all know about the holiday weight gain syndrome; they say “10 to 15lbs from Thanksgiving to New Year’s”. I wanted to find out if that was really true, so I did some fact checking. In my research I came across some pretty alarming “statistics” about the average American’s holiday-season weight gain. I found reports of everything from 3 to 20 lbs. Howe
Holiday Weight Gain Facts: There are only a small handful of real studies that have actually gone to the trouble of methodically and scientifically measuring holiday weight gain trends in American, the findings suggestion us some good news and bad news.
Good news first: it appears we tend to gain only about 1lb. of body weight during the holiday season on average. This figure comes from a highly respected and cited research published in the New England Journal of Medicine. The study followed 165 racially diverse people whose average age was 39 and whose average weights reflected those found in the general U.S. population, from the pre-holiday period through the post-holiday period.
Now for the bad news: what we do gain during those magical 7 weeks is a gift that does not go away in January. This study and other respected studies suggest that this seemingly harmless holiday gain of just 1lb may add up over the course of years and contribute to the bigger (pun intended) problem: the upward creep”. In addition the studies show that those whom start the holiday already on the heavy side end up with more like a 5lb gain. There is more; when we look closer at the research we see a trend in body compositional change; meaning the results of holiday indulgences lead to higher fat mass and a decrease in lean body tissue, the consequences of which contribute lowering metabolism. So you see even though one may not gain very much weight from Turkey day to January 1, some other things change and can be a bit sneaky.
The 1lb holiday weight gain syndrome is of real concern. We have all heard ourselves say and we have heard our friends say it. Every year we get fatter and fatter, but often we don’t feel like we can put our fingers right on the source. So I am going to make a suggestion (I am sure you knew that was coming).
I am not going to suggest that you should not eat any goodies over the holidays or even over indulge once or twice. I try to practice what I preach and I personally enjoy the holidays and all the wonderful fares and treats. I would hate to miss that. Family and friends gathering around food and sprites is delightful. I want you to enjoy the holidays but I also want you to start 2013 feeling good. Decide now to enroll these guideline and we you do just fine.GOOD ADVICE FOR THE HOLIDAYS
1. Drink Lots of Water: water naturally helps you not eat much, sleep better, process food and being hydrated burns more fat.
2. Eat Slowly and Appreciate: take a deep breath and control your excitement when you see all those goodies.
3. Do Not Skip Meals: this messes with your metabolism and leads you to overeating at the next meal.
4. Protein and Simple Carbs: If you are going to “pig-out” reach for the proteins and the simple carbs.
5. Workout in the Morning: (or anytime you can), but if you work out in the morning you will perk up your metabolism for the whole day. I have an annual tradition of a harder than average workout on the big eating days of the holidays. I remember back when I worked at
Gold’s gym in Portland, one of my most favorite workouts was the morning of Thanksgiving. I would walk into the gym and the energy was fantastic and every treadmill or elliptical was taken, you had to wait in line and everyone was just having a blast. So go for a long walk or hike or jog, get those engines revving. You can add weight training to build muscles; they increase your metabolism even more.
6. Friends: Hook up with some friends and make it a group effort. More the merrier!
Lastly happy holidays!
This time of year is the “primo” time of year for getting outside, taking a deep breath and going for a walk. Summer and all its commotions are over and winter is just around the corner.
Time to slow down a bit and be reflective and maybe think about how you want to end 2012 with some new habits and begin 2013 with a healthy bang.
Taking in the colors of autumn has continuously been one of life’s simplest pleasures. Here on the Oregon Coast we have great fall colors, maybe not as they do inland but what we do have some of nature’s other magic. Fall offers particular tones of light and the distinctive way it falls (pun intended), through the trees and across the ocean. The coast also offers an amazing air quality and there is something extraordinary about it this time of year. The combination of these three characters offers an amazing gift of nature that is so accessible and affordable to us. All we have to do is walk out the door.
Beside the pure mental therapy of going for a walk this time of year there are some fantastic health benefits. Wow all that for the low price of $0.
The consequences of walking!
- Walking is a mode of transportation that gets you from one place to another.
- Walking is easy and you can do it alone or with friends.
- You will be healthier mentally and physically.
- Improves your sex life. J
Harvard Research says: “Later in life, walking becomes as much an indicator of health as a promoter of it. After age 65, how fast you walk may predict how long you have to live. Walking, or gait, has long been recognized as a proxy for overall health and has been measured in many studies. Researchers have found a remarkably consistent association between faster walking speed and longer life.” This statement was made because a number of studies done. One study conducted at the University of Pittsburgh and published Jan. 5 2011; issue of The Journal of the American Medical association found a remarkably consistent association between faster gait speed and longer life. They calculated that people with gait speeds of 1 meter per second or faster lived longer than would be expected given their age of gender. (1 meter/second is equal to 2.2 miles/hour. That is just a bit slower than the speed needed to cross the street at most timed traffic lights.)
So does this does not mean if you are older and you work on going out there and walking faster you will live longer. One cannot draw that kind of cause-and-effect conclusion from this study. But on the other hand countless studies undisputed conclusions that walking and walking faster results in better health and a longer life.
How about counting steps to make it a bit more interesting and to be sure you are walking you’re way to a longer healthier life? I suggest adding in a pedometer. They can help you set and reach goals, offer motivation and accountability. Just clip it to your waistband and of f you go, you won’t even know its there. You can even use it in your daily life to see how many steps you are taking. Other studies show that distance counts too! In addition people that wear a pedometer walk about 2000 more steps a day, (about a mile), then those that don’t.
- Fewer than 3,500 steps: very sedentary.
- 3,500 to 5,000: sedentary.
- 5,500 to 7,500: somewhat active. You’re headed in the right direction but need to step it up.
- 7,500 to 9,000: doing better, but still not meeting the minimum recommendation.
- More than 9,000 steps: active. Stick with it and keep moving.
- 10,000: the minimum goal recommended by health experts.
- If your goal is to lose weight, you probably need to work up to 12,000 or more steps a day.
Forgive me for seguing from the beauty of autumn on the Oregon Coast to research studies to pedometer technology. I am a bit of a nerd in that sense. Never the less this is a great time of year to go out and enjoy the outdoors, and get a jumpstart on the winter. Nature is a great motivator; it wants you out there enjoying it!
“If sugar were to be put on the market for the first time today, it would probably be difficult to get it past the FDA.”
Of all the foods consumed today, refined sugar is considered to be one of the most harmful to our bodies!
Sugar is a simple, edible, crystalline carbohydrate. The history of sugar dates back thousands of yeas. The process of making sugar from sugarcane was developed in India around 500 BC. Sugar production has a dark ugly history, intertwined with corporate fights for profits at the expense of third world country slavery and enormous environmental impacts. To this day sugar production still uses exploitative labor practices. Sugar manufacturers are aggressive in defending their product and have a strong political lobby, which allows them to continue selling a deadly food item that by all reason should not be allowed in the American diet. However this article is not about the politics or history of sugar.
Sugar meets the definition of a drug.
Refined sugar, by some is called a drug, because in the refining process everything of food value has been removed except the carbohydrates – pure calories without vitamins, minerals, proteins, fats, enzymes or any of the other elements that make up food.
When you take a substance out of nature and refine it to maximize its chemical surface area and biological activity you are creating a drug with intentions of a desired bodily affect. Cocaine is a drug that’s refined from coca leaves. Opium is a drug that’s refined from poppies. And sugar is a drug that’s refined from sugarcane.
…Dr. David Reuben, author of Everything You Always Wanted to Know About Nutrition says, “…white refined sugar-is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11.
Sugar is, essentially, a legalized recreational drug that’s socially acceptable to consume. And yet, just like other drugs, it destroys a person’s health over time, rotting out their teeth, disrupting normal brain function, promoting heart disease and directly causing diabetes and obesity. The argument that “street drugs are outlawed because they’re dangerous to a person’s health” falls flat on its face when you consider what sugar does to the human body.
If you have any doubts as to the detriments of sugar (sucrose), try leaving it out of your diet for several weeks and see if it makes a difference! You may also notice you have acquired an addiction and experience some withdrawal symptoms. …Studies show that “sugar” is just as habit-forming as any narcotic; and its use, misuse, and abuse is our nation’s number one disaster.
Sugar is now 20 percent of the American diet. More facts: the average American eats 22 teaspoons of sugar a day, in 2003 we ate 142 pounds on average of sugar (much more for teenagers), and sweeteners, 46 gallons of soft drinks but only 8.3 pounds of leafy vegetables.
Hidden sugars: Sugar has many forms and is hidden in our food. You may have stopped adding that teaspoon of sugar to your coffee and cut back on your afternoon candy run, many not-so-obvious foods are chock-full of hidden sugars. Anything from bagels to yogurt can contain a high amount of added sugars.
It can be confusing to try to find out how much added sugar a food contains. The sugar listing on a Nutrition Facts label lumps all sugars together, including naturally-occurring milk and fruit sugars, which can be deceiving. This explains why, according to the label, one cup of milk has 11 grams of sugar even though it doesn’t contain any sugar “added” to it.
Read the ingredients list. Learn to identify terms that mean added sugars, including sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, and turbinado sugar, to name a few.
Sugar means beat and cane sugar, white or brown, fructose and corn: the biological effects are all the same. The point is sugar is poison!
For more information I suggest watching a lecture given by Dr. Robert Lustig called “Sugar: The Bitter Truth” posted on YouTube.