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WELLNESS CONNECTIONHeart Disease AwarenessBy Michael Brazeal, M.A., Director of FitnessFebruary 26, 2010 - 9:16AM With aggressive exercise, heart disease can be held in check (and even reversed). When performed consistently, exercise can lower blood pressure, reduce bad cholesterol, increase good cholesterol, help to control blood sugar and manage body weight. Exercise training, particularly cardio, provides a dose-response relationship. That is, the more you exercise and the greater the effort, the greater the benefits. Of course, there is a point at which you can overdo it (for most people, this is usually not the case). Adults should spend at minimum of 2.5 hours per week raising breathing and heart rate as well as strengthening muscles. A Harvard alumni study demonstrated that individuals who burnt the most calories per week had the lowest all-cause mortality. In other words, those that expended the greatest number of calories per week died of all causes of death less often than their more sedentary counterparts. In addition, the effect exercise has on weight control has long been known. Losing just 10 pounds can lower blood pressure significantly as well as reduce cancer and diabetes risk, not to mention a boost to the immune system, stress relief and increased energy levels. Exercise is the all-natural, all- organic way to better health and wellbeing. Exercise is medicine! Rated by 1 person: A Matter of HabitBy Claudia Dunn, M.A. OTR/L, Lifestyle ConsultantFebruary 19, 2010 - 4:22PM Habits are a funny thing. Research shows that up to 90 percent of all our actions are a product of habit. We perform them automatically, almost mindlessly; yet, over time our habits determine our destiny. We all have “bad habits,” unhealthy or unwanted behaviors that have been repeated so many times they’ve become almost unconscious actions. If you’ve ever tried to change a habit with limited success, you know that it’s not just about willpower. You’ve literally been battling your own neurophysiology. How does it work? Over time, each repetition of a bad habit strengthens a pathway between nerve cells in the brain, causing the brain to go into autopilot mode. The good news is that our brains are what neuroscientists call “plastic,” (translation: with new actions, we can literally create new cell pathways in the brain to build better, healthier habits). In the case of health-related behaviors and lifestyle choices, habits determine our overall wellness, quality /quantity of life and longevity. We fully intend to change our habits when we have enough, time, energy and resources, but the daunting prospect of tackling these long-time patterns often pushes the task to the bottom of one’s priority list. So what can you do? With a few clear, actionable tools, you can finally set yourself up for success in making real and lasting change by ending unhealthy, unwanted habits and replacing them with health-promoting “habit pathways” in the brain. Here’s a quick exercise to get you started: Choose a habit that you’ve tried to change but have been unsuccessful (Make it something meaningful and relevant to your life today). Keep your habit in mind and apply each of the following action steps to jumpstart the process: 1. What is the positive effect? What do you see for yourself once change is in motion? How does this particular change serve your quality of life in a positive way? (Hint: The more specific you are, the more powerful your motivation will be in times of challenge and temptation.) 2. What triggers your habit? Choose one small factor in your environment that triggers your unwanted habit and change it… today. (Hint: Social scientists agree that the five most powerful factors in one’s environment that influence behavior are: people, places, objects/tools, time and our own circadian rhythms. This last term translates to “around the clock,” or your 24-hour sleep-wake cycle during which your energy peaks and drops. For example, if you know that you’re without a doubt a morning person, you won’t want to schedule your new workout routine at 7:00 p.m. after work and dinner.) 3. Action follows thought: reframe your habit of mind. Your frame of mind is like a lens through which you see and interact with the world and the people in it. (Hint: For one entire day, try seeing the world from a single perspective that best supports the change you’d like to make. For example, if your unwanted habit is incessant checking of your e-mail, try taking on a mind of perseverance and stay focused on the task at hand and your priority list vs. distractions.) 4. Recruit support and accountability. Educate a family member, friend, teacher/coach, associate/mentor or health professional how to best support your change process. (Hint: Teach them how to best hold you accountable. For example, you may need a text message at 3:00 p.m. when you’re most vulnerable vs. a well meaning friend’s phone call at 7:00 a.m. Your coach will appreciate the guidance and you will benefit from the results.) A few closing thoughts: As you apply the above steps, add the powerful tool of journaling, both your progress and your setbacks. You’ll find patterns in the process and will learn from the best teacher -- your own experience. Expect setbacks, but don’t give them too much airtime. Tomorrow is another day and you are in motion. When you resist temptation, reward your successes in healthy ways to acknowledge each small step of progress toward your goal. With time and repetition, you’ll retrain your brain to transform your habits and ultimately change your life! Rated by 4 people: Fish and Its SafetyBy Paulette Lambert, R.D., CDE, Director of NutritionFebruary 16, 2010 - 3:10PM At California Health & Longevity Institute, we have devised the following guidelines to improve your health and ensure your safety (based on the latest studies and recommendations). Fish Consumption Guidelines Enjoy a variety of fish 3-4 times per week*. Men: Enjoy 4-6 ounces of fish per meal. Women: Enjoy 3-4 ounces of fish per meal. *Women who are pregnant, planning to become pregnant, or breastfeeding OR children under 12 years of age: Eat up to 12 ounces (3 average meals) a week of a variety of fish that are lower in mercury such as shrimp, canned light tuna, farm-raised salmon, Pollock and catfish. (Albacore “white” tuna has more mercury than canned light tuna. You may eat up to 6 ounces of albacore tuna per week.) Recommended Varieties of Fish (Eco-Friendly and Sustainable): Sardines, Anchovies, Clams (farmed), Crab, Halibut, Lobster, Atlantic Mackerel, Mahi Mahi, Mussels, Oysters (farmed), Pollock, Tilapia, Shrimp, Scallops, Salmon (fresh, frozen, canned) Fish Selection Guidelines: Wild fish is safer than farmed, domestic fish is safer than imported. When buying farmed raised fish, choose varieties from the U.S., Canada or Chile, which all have more stringent safety guidelines. Fish To Avoid: Shark, tilefish, swordfish and king mackerel. Also avoid fresh tuna, marlin, grouper, orange roughy, Chilean sea bass and Spanish mackerel. Sources: Environmental Defense Fund, Monterey Bay Aquarium, U.S. Environmental Protection Agency. Rated by 3 people: Myofascial ReleaseBy Michael Brazeal, M.A., Director of FitnessFebruary 05, 2010 - 1:59PMMyofascial Release What is myofascial release? The science behind this muscle-tension relieving method is a form of soft tissue therapy, targeted at pain reduction, increasing range of motion and restoring balance to the body. Myo refers to the muscle and fascia refers to the sheet or matrix of connective tissue covering or binding together muscles and organs. Myofascial discomfort accounts for as much as 85 percent of the physical pain that people suffer, according to the National Association of Myofascial Trigger Point Therapists. Exercise, lifestyle, repetitive movements and chronic postures (like sitting or standing for hours at a time) often cause the myofascia (muscle connective tissue complex) to become tensed and knotted. When chronically stressed, trigger points can result. These trigger points may be evident with movement or may lay hidden deep in the tissues resulting in spasms, knots and inflammation. Most often, the symptom is manifested by localized pain and restricted range of movement, leaving the area sensitive to touch and/or pressure. When this condition is left unmanaged, it can lead to injury and ultimately debilitation. A foam roller can be used to manipulate and stretch the connective tissue, helping muscles to function properly. With a foam roller (which costs about $30), massage can be self-administered to the affected areas that are tight or stiff. This neuromuscular technique, similar to massage therapy, releases the fascia that has become knotted, bound, painful and inflamed, restoring tissue mobility and balance. Benefits of Foam Rolling Foam rolling can help release trigger points. Although rolling on these areas may be uncomfortable or somewhat painful, the even and constant pressure applied with the foam roll takes advantage of the neuromuscular system by quieting trigger points, thereby alleviating the pain and restriction. Common areas of the body that can benefit from myofascial release include the calves, glutes, hip flexors and IT Band (the long flat tissue that spans the outer part of the upper leg from the hip to the top of the knee). Foam rolling is simple and effective. It can be done virtually anywhere. Most everyone can benefit from foam rolling; however, the same contraindications that apply to deep tissue massage also apply to foam rolling … always consult with your doctor or health care professional before engaging in any physical activity. The technique for foam rolling is similar with all body parts. Once you master the technique you can easily work any area of your body that is stiff and sore. Foam Rolling Basics: • Roll the entire length of the muscle and connective tissue using constant pressure, usually from one’s body weight, back and forth, at a rate of about one inch per second • Hold pressure on an area or point of tenderness/pain. Keep pressure on that spot for a period of 30 to 90 seconds (or until relief is felt) and then proceed to roll the remaining length of the muscle • Avoid rolling over the joint or any bony prominences. • Reposition the body to cover the entire surface area of the muscle to relieve all trigger points and knots To discover the benefits of foam rolling and myofascial release, try a workshop or individual instruction on myofascial release at California Health & Longevity Institute. Contact Guest Services for more information: 818.575.1114. Rated by 2 people: |
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Recent PostsFebruary 26, 2010 - 9:16AMHeart Disease AwarenessBy Michael Brazeal, M.A., Director of FitnessFebruary 19, 2010 - 4:22PMA Matter of HabitBy Claudia Dunn, M.A. OTR/L, Lifestyle ConsultantFebruary 16, 2010 - 3:10PMFish and Its SafetyBy Paulette Lambert, R.D., CDE, Director of NutritionArchives |
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