March 2008

"Core" Abdominal and Back Strengthening Exercises

Core muscles are located deep within the pelvis and hips as well as the low back and abdominals, especially at and below the navel.         This plank exercise done while on the forearms is an awesome way to realize the core muscles while keeping the hips and shoulders stable.  To start, get onto the hands and knees, then, come down to the forearms and be sure the elbows align under the shoulders and the entire forearm rests on the floor, then, take one knee at a time off the floor while extending the leg back resting just under the toes.  Keep the shoulders stable on the back. The deep core muscles at and below the navel are drawn in and up helping keep the low back and hips neutral (natural) against gravity.  You may also want to slightly tuck the tailbone down without tilting the pelvis too much creating a flat low back. Try expanding the breath through the back as not to lose the deep abdominal contraction. Notice the body is almost level from hips through the shoulders and the back of the head, (neutral).         Come out of this exercise by bringing one knee down at a time.  Never just plop the hips down, this may cause pain and compression in the low back.         Stretch back to relieve the muscles worked.         While in the plank position don't keep the hips elevated higher than the shoulders as seen in the photo. But, while training the upper body and core for the strength to eventually get into the full plank this would be acceptable.         Never allow the low back to sway like this photo. This could cause stress and compression in the low back.  Use your core abdominal muscles along with your breathing to keep the low back and hips neutral.         A great simple exercise to activate the core muscles while keeping the spine and hips in their neutral position. Begin on your back with arms out to the side as not to use the arms for support.  Exhale while bringing the area where the hips and spine intersect gently into the floor.  This location is about 3-4 inches below the curve of the low back.  By contracting or activating the compression of the abdominals below the navel, this will allow the low back to stay strong and neutral and the hips stable while going into the next move of bringing the feet up.         Simply bring the feet up while keeping the abdominal core muscles actively drawn inward.  Pressing the low back down too much in order to keep the hips stable may eventually cause the muscles of the lower back and abdominals to become imbalanced and it may eventually change the shape of the spine. Remember, it is the hip/spine intersection that must stay strong and stable against the floor. If this exercise is too difficult, try bringing one foot at a time up and back down until the core muscles become stronger.  Notice the photo of his low back stays in the same neutral position throughout the move...this is done through his core strength.         You may find that exhaling just before and during the lift of the feet helpful with the core activation. Simply inhale to return.   A healthy natural neutral spine has three curves, one at the neck (cervical) the mid back (thoracic) and the low back (lumbar).  These curves of the spine are very important to maintain. They allow for shock absorption of the spine, mobility, flexibility, even the health of our nerves, organs and glands. "Genius begins great works, labor alone finishes it" Joseph Joubert,  from Positive Quotations

February 2008

Lymphatic System Health

Most of us do not understand the importance of lymphatic health. The lymphatic system works closely with the cardiovascular system joined by our capillary system. The lymphatic system filters out harmful organisms, bacteria and by products of cellular metabolism. It produces certain white blood cells that are important to our immune system. The organs, ducts and nodes of the lymphatic system transport a watery clear fluid called lymph. The clear fluid seen with blood when we’ve been cut is lymph fluid. The immune cells called lymphocytes protect us from viruses and bacteria. The spleen holds the largest amount of lymphoid tissue.

There are many important function the lymphatic system is responsible for, such as:

Defending the body against disease via the lymphocytes.

Absorbing lipids (fats) from the intestines and transporting them to blood.

Gathers and returns fluid and plasma protein to the blood to help maintain fluid balance.

Those of us suffering from disease or chronic colds, etc would benefit from improving lymphatic conditions. Fluid retention can be greatly improved through lymphatic stimulation while helping in weight control through fluid balance and lipid transport.

Some great lymphatic stimulating ideas:

All exercise can help not only the lymphatic system but the cardiovascular system. Some exercise is more effective at moving lymph through the lymphatic system, such as using a mini trampoline and simply bouncing to move lymph. Also, Keeping appropriate fluid intake by drinking plenty of water helps the lymphatic system, the muscles and the eliminatory organs of the body.

Lymphatic massage is also highly effective. Lymphatic massage is much different than muscular and soft tissue massage. The trained, experienced therapist massages in the direction of lymph flow to the main ducts. Immediately after this specialized massage you will notice an intense urge to relieve the bladder. You will also notice a reduction in fluid retention within 24 hours.

You may visit the home page of this site to order a professional mini trampoline.

“Character is doing what’s right when no one is looking" J.C. Watts, from Think Good Thoughts, Do Good things by Bret Nicholaus and Paul Lowrie
 

January 2008: Healthy Snacking

Start the New Year Snacking?

Yes, snacking can be beneficial in many ways.  Eating smaller meals may help suppress hunger and keep insulin levels steady. Raised insulin levels from too much sugar and processed foods, even for those of us that are not diabetic, is a factor in why we tend to store fat and tire easily. Smaller healthy meals spaced evenly are also metabolized more efficiently, which is also helpful in nutrient absorption and reducing insulin spikes.  Recent studies have shown that individuals that healthy snack are less likely to be obese and tire less at different intervals during the day. Five small meals and snacks throughout the day can be the best way to maintain or lose weight while helping the body utilize a variety of nutritious foods.

Tips for snacking:

Make and keep a grocery list of your favorite snacks and smaller meals. Be sure they are nutrient dense, low in saturated fats, low in sodium, complex carbohydrates rather than simple carbs and protein rich.  Read labels and ingredients not just the  advertisement on the label.

Set up cups, plates and bowls to accommodate smaller portions.

Set up refrigerator and cupboards for easy, efficient meals and snack grabbing.

Recognize your internal cues that cause over indulgence.

Plan ahead with your meals and snacks, especially during your craving hours and the evening.

Vegetables, raw or cooked and refrigerated and fruits are an excellent low calorie, nutrient dense and high fiber choice.

Consume something for breakfast.

Recognize how you feel after you've eaten. 

Along with fruits and vegetables, some easy choices you might try; sugar free yogurt, low fat, non processed cheeses, like provolone, mozzarella and Swiss, cottage cheese, fresh cooked and/or canned low sodium, non processed meats and fish, eggs, whole grain breads and crackers, low fat/sodium soups, milk, vegetable juice, nuts and seeds.

A sample snack/meal can be as simple as a slice of whole grain bread with some cheese and carrot slices or even crackers with tuna and tomato soup or something as easy as sugar free yogurt with pineapple pieces, berries, walnuts and sunflower seeds.

Making snacks and meals simple yet nutritious is one of the best ways to fit it in with a busy schedule.

"Live your life to add days to your calendar"  Roger Hopkins

www.fititinfitness.com

Yoga for Skateboarders

(Moves performed by skateboarder John Motta)

Skaters are athletes that depend on flexibility, balance, strength, coordination and kinesthetic sense. Each one of these plays an important part of a skaters fluidity in movement. Yoga and the asanas can offer great benefit for skateboarders.

Skaters too can get thrown off balance, or off posture due to the action of their sport.  Most skate movements requires the upper body and head to endlessly stay flexed forward.  This can eventually cause weakness to the back and tightness across the chest. These athletes do have tremendous strength in the hips, thighs, feet and at the ankle, knee and hip joints. Yoga is a great way to strengthen the back and the entire body while also maintaining flexibility.

The photos below represent some basic yoga postures or asanas using the skateboard as a yoga block or prop to enhance range of motion.  Concentrating on areas of tightness for skaters. 

		Stretch 1.  Jathara Parivartanasana ( Lateral thigh, hip and back stretch as well as chest and shoulders) Start with both hips square on the board while your shoulders and upper back rest on the floor.  Bend the knee and cross one leg over the other leg and hip with the foot making its way to touch onto the floor.  You may notice the shoulder lift, which is acceptable, and/or try lowering the arms down. Eventually as flexibility improves the shoulder would stay on the floor.  You do want to try to keep the hips perpendicular to the board and floor. Those with tight glute (butt) and T.F.L. (lateral thigh muscle) muscles may find it difficult to bring the foot to the floor.  If this is the case, start by performing this move on the floor instead of the skateboard.  Placing the hips on the board higher than the upper body creates a deeper stretch.
		Once you have mastered this move try to keep the bottom leg inner spiraled (medial rotation) which would place the knee cap and toes trying to face the ceiling. By doing this you are creating additional stretch to the lateral hip and thigh of the bottom leg as well as the top leg, and strengthening the inner thigh muscles. This is an advanced move and you may want to start out doing this on the floor instead of the board.
		Stretch 2.  Setu Bandhasana  ( Stretching the anterior shoulders and chest muscles while gaining flexibility of the upper spine...very relaxing) Place the skateboard at the lower edge of the shoulder blades.  Rest the head back to touch the floor and the hips and legs. Those with loss of flexibility both to the chest/shoulders, upper back and neck may find this difficult. To ease into this move you could place a towel or blanket under the head and/or keep the knees bent and feet flat. If this height is still too intense roll a blanket up instead of the board, but as though it were the skateboard.
		Stretch 3.  Nidrasana ( Tension relieving and relaxing to the hips, thighs, groin and SI joint) Rest the board under the hips (sacrum)  Bring the knees up bent and wide while resting the knees into the hands.  Be sure the elbows are resting on the floor.  If the arms are too short to rest the hands at the knees you can use your finger tips or place them under the thighs. Try to keep elbows stacked under the hands while elbows touch the floor.
		Stretch 4.  Anjaneyasana ( Stretching the hip flexors. Top of the anterior thigh and pelvic muscles) Most of us could greatly benefit from stretching these muscles.  Place the front leg heel under the knee.  Plant the back leg knee on the board while sliding the board back to create the desired stretch intensity. To create more of a stretch, rotate the upper body. The deep rope like psoas muscle arises at the lower thoracic and lumbar spine and crosses the pelvis and inserts at the head of the inner thigh bone. Using the upper body in relation to the placement of the thigh creates this awesome stretch and by rotating the torso you'll gain an even greater stretch through the front of the thigh and pelvis. Some may find discomfort in the low back. To ease this, lift the spine while bringing the tailbone down a bit and engaging the abdominal muscles in at and below the navel. You will notice a more intense immediate stretch at the top of the back leg adding the tailbone/abdominals. Using the tailbone/abdominals should help support the lumbar spine while in this position. If possible, try not to tuck the butt under.  This is a very slight positioning. If this is still too much of a stretch, lean the body forward and prop the arms on the leg.
		Stretch 5.  Eka Pada Rajakapotasana (Lateral hip and thigh) Place the outer edge of the lower leg on the board while placing hands on board for support.  Take the other leg back. You will notice a slight stretch to the top, front of the back leg, but an intense stretch to the hip and thigh of the front leg.  Try not to roll the shoulders forward or allow them to lift and hug the neck while holding yourself in this position.
		Stretch 6.  Ardha Baddha Padma ( Hip and thigh) Sit to the front edge of the board so it will slightly tilt for you.  Cross the ankle over the top of the other knee with the foot flexed. The tilt of the board will also help you keep the back a bit more vertical and prevent the feeling of falling back.  Once in this position  Lift the spine, draw the shoulder blades back and down and gently lean forward at the hip. Try keeping the crossing knee facing out as much as possible.
		Moves performed by Skateboarder and Artist John Motta Jr. You may visit information about John, his sponsors and his skating history so far... Skate Mental Skateboards www.skatemental.com and filming for their video. Flow rider for www.Nike.com/nikeskateboarding and video footage in their video "nothing but the truth". Wheels by www.bones.com and Commercial. Also ads in Thrasher Magazine and Automatic Skateboard Magazine. Analog Clothing ads in all major skate magazines.  Interview in Transworld Skateboarding Magazine Magazine cover for Slap Magazine www.slapmagazine.com Bearings by www.swissbearings.com Trucks by www.Royalskateboardtruck.com Clothing by www.rvcaclothing.com Skate shop by www.industrialrideshop.com Powell skateboard ads in all major skateboarding magazines  Editorial coverage in all major skateboarding magazines Filming for A Happy Medium  Working on interviews for Slap Magazine and The Skateboard Mag PVWHL video part Trick tips on www.skateboarding.com "A skateboarder is the last person to tell you what he can do, but the first one to prove it" G. Smith

What medical tests do we need? 

National Institute of Health, National Cancer Institute, Centers for Disease Control, American Heart Association, American Diabetes Association.

Appropriate tests...

At 20 years:

Clinical breast exam and Pap test for women.

Blood cholesterol test and know your numbers for HDL and LDL.

Blood pressure test.

At 30 years

Blood cholesterol test.

Blood pressure test.

Clinical breast exam and/or mammogram for those at high risk and Pap test with an HPV as well.

Blood cholesterol and blood pressure.

At 40 years

Blood pressure and cholesterol tests.

Fasting plasma glucose for diabetes testing.

Glaucoma test measuring pressure in the eyes.

Mammogram and Pap test with an HPV test for women.

50 years and beyond

Same as tests for age 40, include;

Fecal blood test for hidden blood in colon.

Digital rectal exam for precancerous growths

"The secret of patience is to do something else in the meantime" anon. Positive quotations.

October Health Info...

The difference between Yoga and Martial Arts.

What is Healthy Weight?

YOGA vs. MARTIAL ARTS - WHAT I THINK THE DIFFERENCE IS
Ted Czukor (Srinathadas)
October 2007

To my way of thinking, the spirit of Martial Arts is epitomized in that scene from the Bruce Lee movie in which he single-handedly destroys an entire dojo of Japanese karate black belts, culminating in his barehanded slaying of their Sensei – a master of the Samurai sword. Westerners may not appreciate the profound emotional impact of this sequence on its Chinese viewers – for it symbolized revenge against all the Japanese who had massacred defenseless Chinese men, women and babies with those swords in World War II.

Mahatma Gandhi also had to deal with hatred, and with prejudice and violence and a long history of his people’s oppression. But Gandhi epitomizes the spirit of Yoga: calmly facing his enemies with a smile of loving compassion, completely committed to sacrificing his own life before he would take another - in order to demonstrate the principle in which he believed: Ahimsa – non-injury. In later generations Gandhi would become an inspiration for Dr. Martin Luther King, Jr. and Nelson Mandela. One of Gandhi’s own inspirations was Jesus Christ who taught, “Turn the other cheek” and “Blessed are the peacemakers.”

In my limited human understanding, this is the difference – perhaps the only difference – between Martial Arts and Yoga. But it is significant enough. And it is the reason why I think it’s a mistake for people to believe that a Martial Arts organization is going to teach them Yoga, even if the organization incorporates that word into its name.

In more immediate terms, it’s easy to tell which philosophy you are encountering: Most Martial Arts studios will rudely pressure you to sign-up and give them your money. Most Yoga studios - though also in need of clients to pay the rent - will gently and respectfully leave the decision up to you...

The obvious is that which is never seen until someone expresses it simply, Kahlil Gibran

What is Healthy Weight?

We should focus on our waist, rather than our weight.  Fat carried around the belly is the most dangerous fat.  This fat is close to vital organs and plays a part in predicting health risks like diabetes and hearth disease.  Know your waist measurement.  Measure around the waist at the belly button while sucking in.  Men should be 35 inches or less and women 32.5 or less.  Risks for breast cancer and prostate cancer increase as well as the numbers goes up.

There are things we can do to reduce the belly fat like just simply adding in some exercise like walking, finding a buddy for support, make some small changes in diet, like reducing portion sizes and or eating slower.  When we slow down to eat it takes about 20 minutes to realize any fullness from the stomach.  If we scarf our food within very few minutes we've not had the chance to recognize this fullness.  Try it with pizza. You'll see that you feel fuller at 1 or 2 slices rather than 3 or 4 when you slow down to eat. One awesome side effect from eating slower is digestive enzymes have a chance to kick in and you'll have enjoyed the same diet but with smaller portions and fewer calories, which should also help in weight loss and therefore belly fat reduction.

"What is done is worth more than what is said" D. Garrison.

Finding and strengthening the "core."

Breast Cancer.

Possible environmental Chemical Causes of Breast Cancer

Visit www.envirocancer.cornell.edu/factsheet/general/fs45.chemical.cfm

		"Core" Abdominal and Back Strengthening Exercises
	Core muscles are located deep within the pelvis and hips as well as the low back and abdominals, especially at and below the navel.
		This plank exercise done while on the forearms is an awesome way to realize the core muscles while keeping the hips and shoulders stable.  To start, get onto the hands and knees, then, come down to the forearms and be sure the elbows align under the shoulders and the entire forearm rests on the floor, then, take one knee at a time off the floor while extending the leg back resting just under the toes.  Keep the shoulders stable on the back. The deep core muscles at and below the navel are drawn in and up helping keep the low back and hips neutral (natural) against gravity.  You may also want to slightly tuck the tailbone down without tilting the pelvis too much creating a flat low back. Try expanding the breath through the back as not to lose the deep abdominal contraction. Notice the body is almost level from hips through the shoulders and the back of the head, (neutral).
		Come out of this exercise by bringing one knee down at a time.  Never just plop the hips down, this may cause pain and compression in the low back.
		Stretch back to relieve the muscles worked.
		While in the plank position don't keep the hips elevated higher than the shoulders as seen in the photo. But, while training the upper body and core for the strength to eventually get into the full plank this would be acceptable.
		Never allow the low back to sway like this photo. This could cause stress and compression in the low back.  Use your core abdominal muscles along with your breathing to keep the low back and hips neutral.
		A great simple exercise to activate the core muscles while keeping the spine and hips in their neutral position. Begin on your back with arms out to the side as not to use the arms for support.  Exhale while bringing the area where the hips and spine intersect gently into the floor.  This location is about 3-4 inches below the curve of the low back.  By contracting or activating the compression of the abdominals below the navel, this will allow the low back to stay strong and neutral and the hips stable while going into the next move of bringing the feet up.
		Simply bring the feet up while keeping the abdominal core muscles actively drawn inward.  Pressing the low back down too much in order to keep the hips stable may eventually cause the muscles of the lower back and abdominals to become imbalanced and it may eventually change the shape of the spine. Remember, it is the hip/spine intersection that must stay strong and stable against the floor. If this exercise is too difficult, try bringing one foot at a time up and back down until the core muscles become stronger.  Notice the photo of his low back stays in the same neutral position throughout the move...this is done through his core strength.
		You may find that exhaling just before and during the lift of the feet helpful with the core activation. Simply inhale to return.   A healthy natural neutral spine has three curves, one at the neck (cervical) the mid back (thoracic) and the low back (lumbar).  These curves of the spine are very important to maintain. They allow for shock absorption of the spine, mobility, flexibility, even the health of our nerves, organs and glands.

July Health Info

Tips for reducing stress

Stress can come about as a result of many things.  It is important to identify the source of stress and symptoms.  Many of us don't even realize we are stressed because we still manage to maintain our day to day tasks.  When we are forced to step outside our tasks and manage more, even for a short time, we may find it very difficult and overwhelming. We need to step back and look at what has actually built up to cause this stress.  Even those of us that have two or more jobs, kids, a spouse and a house to run, can reduce stress.

1. Add exercise, even if only for 15 minutes each day. Exercise is not just for weight control.

2.  Delegate chores and responsibilities to others. Kids can, will and actually are healthier themselves when having responsibilities.

3.  Make a master list of things you may have to do, want to accomplish, things you may want to purchase.  Each week write a smaller list from your master list and simply chip away at it slowly.  By writing it down it helps to clear your mind and create a source of focus.

4.  If you have a problem with healthy eating habits, prepare a lunch the night before, even write down or visualize what you plan to eat in order to stay on track.  Unhealthy eating not only creates an eventual decline in our health, mentally, we become stressed just from the fact of knowing we are not eating properly.

5.  Visualize happiness, a great attitude, and remind yourself of all the good your doing for others and yourself.

6.  Learn to say no and know your limits, especially when trying to be everything to everyone.

7.  Plan ahead, don't wait until the last minute to take care of things, it is selfish to yourself and others.

8.  Be flexible, give in, listen, relax and take the passenger seat.

9.  Smile, laugh and give a few compliments, even to yourself.

10. Take time in your day to just "be"...take a few slow deep breaths.

11.  While working, try to take health breaks.  Walk a bit at lunch, stretch at your desk, even try office exercise computer video software programs like At The Desk Software.  There are many things we can do, we simply need to figure out our own favorite, effective way to manage stress and stay happy.

"you can't try to do things; you simply must do them" Ray Bradbury

June Health Info

Clean the air in your home with plants

Many of the regular products we use in our home or office contain chemicals like benzene, formaldehyde and trichloroethylene.  These chemicals are found in inks, oils, paints, plastics, detergents, foam, particle board, products treated with resins, adhesives and chemicals used within the dry cleaning process.  So how do we avoid these?  It can be difficult but using these in a well ventilated area like out doors would help, but that isn't always possible. 

Plants can help clean the air of lingering fumes.  In an average 2,000-sq. ft home, having about 15 plants can help.  That's about 2 live plants per room.  The plant size does make a difference, obviously the larger the better but an average size plant of one and a half to two feet in height makes for a great cleaner.  Some plants are more efficient at cleaning the air than others.  The top plants are: the Peace Lily, Spider Plant, Chinese Evergreen, Weeping Fig, and Golden Pothos or Devil's Claw.  These make great house plant not only for their health benefits but they are easy to care for and don't require direct light.

www.nasa.gov

10 Funny Diet and exercise Tips:

1.  If you are eating something and no one sees you eating it, it has no calories.

2.  If you drink a diet soda with a candy bar, the calories in the candy bar are canceled out by the diet soda.

3.  when you eat with someone else, calories don't count if you don't eat more than they do.

4.  If you visualize exercising, your brain converts the calories for the body.

5.  Foods used for medicinal purposes never count, such as, hot chocolate, toast and Sara Lee Cheesecake.

6.  If you fatten up everyone around you then you look thinner.

7.  Movie related foods do not have calories because they are part of the entertainment package and not part of one's personal fuel.

8.  Cookie pieces contain no calories because the process of breaking causes calorie leakage.

9.  Things licked off knives and spoons have no calories if you are in the process of preparing something...examples are peanut butter on a knife and ice cream on a spoon.

10.  Foods that have the same color have the same number of calories, such as spinach and pistachio ice cream, mushrooms and white chocolate. 

"Laughter is a tranquilizer with no negative side affects"  anonymous

The lymphatic system and waste removal

More than 75% of the body is comprised of water mainly in the form of a loose protoplasm called interstitial fluid.  This fluid, for example, oozes when you skin your knee.  There is a constant interchange of the body's cells and their surrounding fluids.  Food and oxygen are exchanged by the fluids for waste products from the cells.  Arterial pressure helps move fluid into and out of the cells interstitial spaces.  Fluids filled with toxic waste get picked up by tiny lymphatic tubules or ducts and sent through the lymph vessels for removal.  Unlike the veins having a great pump, the lymphatic system requires gravitational pressure, compression of tissues, as in massage, or contraction of muscles to move lymph fluid. 

Exercise is key in moving lymph fluid.  Rebound exercise is one of the best ways to supply the gravitational pressure needed as well as the contraction of muscles throughout the body to move lymph fluid.  The valves of the lymph vessels open in one central direction and move toward the thoracic duct then to the subclavian vein under the collard bones.  It then cycles into the venous blood to the lungs, liver, kidneys and skin to excrete the waste products it carries.  These organs must also function at optimal for the final removal of waste and by-products. The lymphatic system is responsible for our immune systems health and exercise is vital to the lymphatic system.

"Jumping for Health" by Dr. Morton Walker

"I saw an angel in the block of marble and I chiseled 'til I set it free"  Michelangelo

March 2008

"Core" Abdominal and Back Strengthening Exercises

Core muscles are located deep within the pelvis and hips as well as the low back and abdominals, especially at and below the navel.         This plank exercise done while on the forearms is an awesome way to realize the core muscles while keeping the hips and shoulders stable.  To start, get onto the hands and knees, then, come down to the forearms and be sure the elbows align under the shoulders and the entire forearm rests on the floor, then, take one knee at a time off the floor while extending the leg back resting just under the toes.  Keep the shoulders stable on the back. The deep core muscles at and below the navel are drawn in and up helping keep the low back and hips neutral (natural) against gravity.  You may also want to slightly tuck the tailbone down without tilting the pelvis too much creating a flat low back. Try expanding the breath through the back as not to lose the deep abdominal contraction. Notice the body is almost level from hips through the shoulders and the back of the head, (neutral).         Come out of this exercise by bringing one knee down at a time.  Never just plop the hips down, this may cause pain and compression in the low back.         Stretch back to relieve the muscles worked.         While in the plank position don't keep the hips elevated higher than the shoulders as seen in the photo. But, while training the upper body and core for the strength to eventually get into the full plank this would be acceptable.         Never allow the low back to sway like this photo. This could cause stress and compression in the low back.  Use your core abdominal muscles along with your breathing to keep the low back and hips neutral.         A great simple exercise to activate the core muscles while keeping the spine and hips in their neutral position. Begin on your back with arms out to the side as not to use the arms for support.  Exhale while bringing the area where the hips and spine intersect gently into the floor.  This location is about 3-4 inches below the curve of the low back.  By contracting or activating the compression of the abdominals below the navel, this will allow the low back to stay strong and neutral and the hips stable while going into the next move of bringing the feet up.         Simply bring the feet up while keeping the abdominal core muscles actively drawn inward.  Pressing the low back down too much in order to keep the hips stable may eventually cause the muscles of the lower back and abdominals to become imbalanced and it may eventually change the shape of the spine. Remember, it is the hip/spine intersection that must stay strong and stable against the floor. If this exercise is too difficult, try bringing one foot at a time up and back down until the core muscles become stronger.  Notice the photo of his low back stays in the same neutral position throughout the move...this is done through his core strength.         You may find that exhaling just before and during the lift of the feet helpful with the core activation. Simply inhale to return.   A healthy natural neutral spine has three curves, one at the neck (cervical) the mid back (thoracic) and the low back (lumbar).  These curves of the spine are very important to maintain. They allow for shock absorption of the spine, mobility, flexibility, even the health of our nerves, organs and glands. "Genius begins great works, labor alone finishes it" Joseph Joubert,  from Positive Quotations

February 2008

Lymphatic System Health

Most of us do not understand the importance of lymphatic health. The lymphatic system works closely with the cardiovascular system joined by our capillary system. The lymphatic system filters out harmful organisms, bacteria and by products of cellular metabolism. It produces certain white blood cells that are important to our immune system. The organs, ducts and nodes of the lymphatic system transport a watery clear fluid called lymph. The clear fluid seen with blood when we’ve been cut is lymph fluid. The immune cells called lymphocytes protect us from viruses and bacteria. The spleen holds the largest amount of lymphoid tissue.

There are many important function the lymphatic system is responsible for, such as:

Defending the body against disease via the lymphocytes.

Absorbing lipids (fats) from the intestines and transporting them to blood.

Gathers and returns fluid and plasma protein to the blood to help maintain fluid balance.

Those of us suffering from disease or chronic colds, etc would benefit from improving lymphatic conditions. Fluid retention can be greatly improved through lymphatic stimulation while helping in weight control through fluid balance and lipid transport.

Some great lymphatic stimulating ideas:

All exercise can help not only the lymphatic system but the cardiovascular system. Some exercise is more effective at moving lymph through the lymphatic system, such as using a mini trampoline and simply bouncing to move lymph. Also, Keeping appropriate fluid intake by drinking plenty of water helps the lymphatic system, the muscles and the eliminatory organs of the body.

Lymphatic massage is also highly effective. Lymphatic massage is much different than muscular and soft tissue massage. The trained, experienced therapist massages in the direction of lymph flow to the main ducts. Immediately after this specialized massage you will notice an intense urge to relieve the bladder. You will also notice a reduction in fluid retention within 24 hours.

You may visit the home page of this site to order a professional mini trampoline.

“Character is doing what’s right when no one is looking" J.C. Watts, from Think Good Thoughts, Do Good things by Bret Nicholaus and Paul Lowrie
 

January 2008: Healthy Snacking

Start the New Year Snacking?

Yes, snacking can be beneficial in many ways.  Eating smaller meals may help suppress hunger and keep insulin levels steady. Raised insulin levels from too much sugar and processed foods, even for those of us that are not diabetic, is a factor in why we tend to store fat and tire easily. Smaller healthy meals spaced evenly are also metabolized more efficiently, which is also helpful in nutrient absorption and reducing insulin spikes.  Recent studies have shown that individuals that healthy snack are less likely to be obese and tire less at different intervals during the day. Five small meals and snacks throughout the day can be the best way to maintain or lose weight while helping the body utilize a variety of nutritious foods.

Tips for snacking:

Make and keep a grocery list of your favorite snacks and smaller meals. Be sure they are nutrient dense, low in saturated fats, low in sodium, complex carbohydrates rather than simple carbs and protein rich.  Read labels and ingredients not just the  advertisement on the label.

Set up cups, plates and bowls to accommodate smaller portions.

Set up refrigerator and cupboards for easy, efficient meals and snack grabbing.

Recognize your internal cues that cause over indulgence.

Plan ahead with your meals and snacks, especially during your craving hours and the evening.

Vegetables, raw or cooked and refrigerated and fruits are an excellent low calorie, nutrient dense and high fiber choice.

Consume something for breakfast.

Recognize how you feel after you've eaten. 

Along with fruits and vegetables, some easy choices you might try; sugar free yogurt, low fat, non processed cheeses, like provolone, mozzarella and Swiss, cottage cheese, fresh cooked and/or canned low sodium, non processed meats and fish, eggs, whole grain breads and crackers, low fat/sodium soups, milk, vegetable juice, nuts and seeds.

A sample snack/meal can be as simple as a slice of whole grain bread with some cheese and carrot slices or even crackers with tuna and tomato soup or something as easy as sugar free yogurt with pineapple pieces, berries, walnuts and sunflower seeds.

Making snacks and meals simple yet nutritious is one of the best ways to fit it in with a busy schedule.

"Live your life to add days to your calendar"  Roger Hopkins

www.fititinfitness.com

Yoga for Skateboarders

(Moves performed by skateboarder John Motta)

Skaters are athletes that depend on flexibility, balance, strength, coordination and kinesthetic sense. Each one of these plays an important part of a skaters fluidity in movement. Yoga and the asanas can offer great benefit for skateboarders.

Skaters too can get thrown off balance, or off posture due to the action of their sport.  Most skate movements requires the upper body and head to endlessly stay flexed forward.  This can eventually cause weakness to the back and tightness across the chest. These athletes do have tremendous strength in the hips, thighs, feet and at the ankle, knee and hip joints. Yoga is a great way to strengthen the back and the entire body while also maintaining flexibility.

The photos below represent some basic yoga postures or asanas using the skateboard as a yoga block or prop to enhance range of motion.  Concentrating on areas of tightness for skaters. 

		Stretch 1.  Jathara Parivartanasana ( Lateral thigh, hip and back stretch as well as chest and shoulders) Start with both hips square on the board while your shoulders and upper back rest on the floor.  Bend the knee and cross one leg over the other leg and hip with the foot making its way to touch onto the floor.  You may notice the shoulder lift, which is acceptable, and/or try lowering the arms down. Eventually as flexibility improves the shoulder would stay on the floor.  You do want to try to keep the hips perpendicular to the board and floor. Those with tight glute (butt) and T.F.L. (lateral thigh muscle) muscles may find it difficult to bring the foot to the floor.  If this is the case, start by performing this move on the floor instead of the skateboard.  Placing the hips on the board higher than the upper body creates a deeper stretch.
		Once you have mastered this move try to keep the bottom leg inner spiraled (medial rotation) which would place the knee cap and toes trying to face the ceiling. By doing this you are creating additional stretch to the lateral hip and thigh of the bottom leg as well as the top leg, and strengthening the inner thigh muscles. This is an advanced move and you may want to start out doing this on the floor instead of the board.
		Stretch 2.  Setu Bandhasana  ( Stretching the anterior shoulders and chest muscles while gaining flexibility of the upper spine...very relaxing) Place the skateboard at the lower edge of the shoulder blades.  Rest the head back to touch the floor and the hips and legs. Those with loss of flexibility both to the chest/shoulders, upper back and neck may find this difficult. To ease into this move you could place a towel or blanket under the head and/or keep the knees bent and feet flat. If this height is still too intense roll a blanket up instead of the board, but as though it were the skateboard.
		Stretch 3.  Nidrasana ( Tension relieving and relaxing to the hips, thighs, groin and SI joint) Rest the board under the hips (sacrum)  Bring the knees up bent and wide while resting the knees into the hands.  Be sure the elbows are resting on the floor.  If the arms are too short to rest the hands at the knees you can use your finger tips or place them under the thighs. Try to keep elbows stacked under the hands while elbows touch the floor.
		Stretch 4.  Anjaneyasana ( Stretching the hip flexors. Top of the anterior thigh and pelvic muscles) Most of us could greatly benefit from stretching these muscles.  Place the front leg heel under the knee.  Plant the back leg knee on the board while sliding the board back to create the desired stretch intensity. To create more of a stretch, rotate the upper body. The deep rope like psoas muscle arises at the lower thoracic and lumbar spine and crosses the pelvis and inserts at the head of the inner thigh bone. Using the upper body in relation to the placement of the thigh creates this awesome stretch and by rotating the torso you'll gain an even greater stretch through the front of the thigh and pelvis. Some may find discomfort in the low back. To ease this, lift the spine while bringing the tailbone down a bit and engaging the abdominal muscles in at and below the navel. You will notice a more intense immediate stretch at the top of the back leg adding the tailbone/abdominals. Using the tailbone/abdominals should help support the lumbar spine while in this position. If possible, try not to tuck the butt under.  This is a very slight positioning. If this is still too much of a stretch, lean the body forward and prop the arms on the leg.
		Stretch 5.  Eka Pada Rajakapotasana (Lateral hip and thigh) Place the outer edge of the lower leg on the board while placing hands on board for support.  Take the other leg back. You will notice a slight stretch to the top, front of the back leg, but an intense stretch to the hip and thigh of the front leg.  Try not to roll the shoulders forward or allow them to lift and hug the neck while holding yourself in this position.
		Stretch 6.  Ardha Baddha Padma ( Hip and thigh) Sit to the front edge of the board so it will slightly tilt for you.  Cross the ankle over the top of the other knee with the foot flexed. The tilt of the board will also help you keep the back a bit more vertical and prevent the feeling of falling back.  Once in this position  Lift the spine, draw the shoulder blades back and down and gently lean forward at the hip. Try keeping the crossing knee facing out as much as possible.
		Moves performed by Skateboarder and Artist John Motta Jr. You may visit information about John, his sponsors and his skating history so far... Skate Mental Skateboards www.skatemental.com and filming for their video. Flow rider for www.Nike.com/nikeskateboarding and video footage in their video "nothing but the truth". Wheels by www.bones.com and Commercial. Also ads in Thrasher Magazine and Automatic Skateboard Magazine. Analog Clothing ads in all major skate magazines.  Interview in Transworld Skateboarding Magazine Magazine cover for Slap Magazine www.slapmagazine.com Bearings by www.swissbearings.com Trucks by www.Royalskateboardtruck.com Clothing by www.rvcaclothing.com Skate shop by www.industrialrideshop.com Powell skateboard ads in all major skateboarding magazines  Editorial coverage in all major skateboarding magazines Filming for A Happy Medium  Working on interviews for Slap Magazine and The Skateboard Mag PVWHL video part Trick tips on www.skateboarding.com "A skateboarder is the last person to tell you what he can do, but the first one to prove it" G. Smith

What medical tests do we need? 

National Institute of Health, National Cancer Institute, Centers for Disease Control, American Heart Association, American Diabetes Association.

Appropriate tests...

At 20 years:

Clinical breast exam and Pap test for women.

Blood cholesterol test and know your numbers for HDL and LDL.

Blood pressure test.

At 30 years

Blood cholesterol test.

Blood pressure test.

Clinical breast exam and/or mammogram for those at high risk and Pap test with an HPV as well.

Blood cholesterol and blood pressure.

At 40 years

Blood pressure and cholesterol tests.

Fasting plasma glucose for diabetes testing.

Glaucoma test measuring pressure in the eyes.

Mammogram and Pap test with an HPV test for women.

50 years and beyond

Same as tests for age 40, include;

Fecal blood test for hidden blood in colon.

Digital rectal exam for precancerous growths

"The secret of patience is to do something else in the meantime" anon. Positive quotations.

October Health Info...

The difference between Yoga and Martial Arts.

What is Healthy Weight?

YOGA vs. MARTIAL ARTS - WHAT I THINK THE DIFFERENCE IS
Ted Czukor (Srinathadas)
October 2007

To my way of thinking, the spirit of Martial Arts is epitomized in that scene from the Bruce Lee movie in which he single-handedly destroys an entire dojo of Japanese karate black belts, culminating in his barehanded slaying of their Sensei – a master of the Samurai sword. Westerners may not appreciate the profound emotional impact of this sequence on its Chinese viewers – for it symbolized revenge against all the Japanese who had massacred defenseless Chinese men, women and babies with those swords in World War II.

Mahatma Gandhi also had to deal with hatred, and with prejudice and violence and a long history of his people’s oppression. But Gandhi epitomizes the spirit of Yoga: calmly facing his enemies with a smile of loving compassion, completely committed to sacrificing his own life before he would take another - in order to demonstrate the principle in which he believed: Ahimsa – non-injury. In later generations Gandhi would become an inspiration for Dr. Martin Luther King, Jr. and Nelson Mandela. One of Gandhi’s own inspirations was Jesus Christ who taught, “Turn the other cheek” and “Blessed are the peacemakers.”

In my limited human understanding, this is the difference – perhaps the only difference – between Martial Arts and Yoga. But it is significant enough. And it is the reason why I think it’s a mistake for people to believe that a Martial Arts organization is going to teach them Yoga, even if the organization incorporates that word into its name.

In more immediate terms, it’s easy to tell which philosophy you are encountering: Most Martial Arts studios will rudely pressure you to sign-up and give them your money. Most Yoga studios - though also in need of clients to pay the rent - will gently and respectfully leave the decision up to you...

The obvious is that which is never seen until someone expresses it simply, Kahlil Gibran

What is Healthy Weight?

We should focus on our waist, rather than our weight.  Fat carried around the belly is the most dangerous fat.  This fat is close to vital organs and plays a part in predicting health risks like diabetes and hearth disease.  Know your waist measurement.  Measure around the waist at the belly button while sucking in.  Men should be 35 inches or less and women 32.5 or less.  Risks for breast cancer and prostate cancer increase as well as the numbers goes up.

There are things we can do to reduce the belly fat like just simply adding in some exercise like walking, finding a buddy for support, make some small changes in diet, like reducing portion sizes and or eating slower.  When we slow down to eat it takes about 20 minutes to realize any fullness from the stomach.  If we scarf our food within very few minutes we've not had the chance to recognize this fullness.  Try it with pizza. You'll see that you feel fuller at 1 or 2 slices rather than 3 or 4 when you slow down to eat. One awesome side effect from eating slower is digestive enzymes have a chance to kick in and you'll have enjoyed the same diet but with smaller portions and fewer calories, which should also help in weight loss and therefore belly fat reduction.

"What is done is worth more than what is said" D. Garrison.

Finding and strengthening the "core."

Breast Cancer.

Possible environmental Chemical Causes of Breast Cancer

Visit www.envirocancer.cornell.edu/factsheet/general/fs45.chemical.cfm

		"Core" Abdominal and Back Strengthening Exercises
	Core muscles are located deep within the pelvis and hips as well as the low back and abdominals, especially at and below the navel.
		This plank exercise done while on the forearms is an awesome way to realize the core muscles while keeping the hips and shoulders stable.  To start, get onto the hands and knees, then, come down to the forearms and be sure the elbows align under the shoulders and the entire forearm rests on the floor, then, take one knee at a time off the floor while extending the leg back resting just under the toes.  Keep the shoulders stable on the back. The deep core muscles at and below the navel are drawn in and up helping keep the low back and hips neutral (natural) against gravity.  You may also want to slightly tuck the tailbone down without tilting the pelvis too much creating a flat low back. Try expanding the breath through the back as not to lose the deep abdominal contraction. Notice the body is almost level from hips through the shoulders and the back of the head, (neutral).
		Come out of this exercise by bringing one knee down at a time.  Never just plop the hips down, this may cause pain and compression in the low back.
		Stretch back to relieve the muscles worked.
		While in the plank position don't keep the hips elevated higher than the shoulders as seen in the photo. But, while training the upper body and core for the strength to eventually get into the full plank this would be acceptable.
		Never allow the low back to sway like this photo. This could cause stress and compression in the low back.  Use your core abdominal muscles along with your breathing to keep the low back and hips neutral.
		A great simple exercise to activate the core muscles while keeping the spine and hips in their neutral position. Begin on your back with arms out to the side as not to use the arms for support.  Exhale while bringing the area where the hips and spine intersect gently into the floor.  This location is about 3-4 inches below the curve of the low back.  By contracting or activating the compression of the abdominals below the navel, this will allow the low back to stay strong and neutral and the hips stable while going into the next move of bringing the feet up.
		Simply bring the feet up while keeping the abdominal core muscles actively drawn inward.  Pressing the low back down too much in order to keep the hips stable may eventually cause the muscles of the lower back and abdominals to become imbalanced and it may eventually change the shape of the spine. Remember, it is the hip/spine intersection that must stay strong and stable against the floor. If this exercise is too difficult, try bringing one foot at a time up and back down until the core muscles become stronger.  Notice the photo of his low back stays in the same neutral position throughout the move...this is done through his core strength.
		You may find that exhaling just before and during the lift of the feet helpful with the core activation. Simply inhale to return.   A healthy natural neutral spine has three curves, one at the neck (cervical) the mid back (thoracic) and the low back (lumbar).  These curves of the spine are very important to maintain. They allow for shock absorption of the spine, mobility, flexibility, even the health of our nerves, organs and glands.

July Health Info

Tips for reducing stress

Stress can come about as a result of many things.  It is important to identify the source of stress and symptoms.  Many of us don't even realize we are stressed because we still manage to maintain our day to day tasks.  When we are forced to step outside our tasks and manage more, even for a short time, we may find it very difficult and overwhelming. We need to step back and look at what has actually built up to cause this stress.  Even those of us that have two or more jobs, kids, a spouse and a house to run, can reduce stress.

1. Add exercise, even if only for 15 minutes each day. Exercise is not just for weight control.

2.  Delegate chores and responsibilities to others. Kids can, will and actually are healthier themselves when having responsibilities.

3.  Make a master list of things you may have to do, want to accomplish, things you may want to purchase.  Each week write a smaller list from your master list and simply chip away at it slowly.  By writing it down it helps to clear your mind and create a source of focus.

4.  If you have a problem with healthy eating habits, prepare a lunch the night before, even write down or visualize what you plan to eat in order to stay on track.  Unhealthy eating not only creates an eventual decline in our health, mentally, we become stressed just from the fact of knowing we are not eating properly.

5.  Visualize happiness, a great attitude, and remind yourself of all the good your doing for others and yourself.

6.  Learn to say no and know your limits, especially when trying to be everything to everyone.

7.  Plan ahead, don't wait until the last minute to take care of things, it is selfish to yourself and others.

8.  Be flexible, give in, listen, relax and take the passenger seat.

9.  Smile, laugh and give a few compliments, even to yourself.

10. Take time in your day to just "be"...take a few slow deep breaths.

11.  While working, try to take health breaks.  Walk a bit at lunch, stretch at your desk, even try office exercise computer video software programs like At The Desk Software.  There are many things we can do, we simply need to figure out our own favorite, effective way to manage stress and stay happy.

"you can't try to do things; you simply must do them" Ray Bradbury

June Health Info

Clean the air in your home with plants

Many of the regular products we use in our home or office contain chemicals like benzene, formaldehyde and trichloroethylene.  These chemicals are found in inks, oils, paints, plastics, detergents, foam, particle board, products treated with resins, adhesives and chemicals used within the dry cleaning process.  So how do we avoid these?  It can be difficult but using these in a well ventilated area like out doors would help, but that isn't always possible. 

Plants can help clean the air of lingering fumes.  In an average 2,000-sq. ft home, having about 15 plants can help.  That's about 2 live plants per room.  The plant size does make a difference, obviously the larger the better but an average size plant of one and a half to two feet in height makes for a great cleaner.  Some plants are more efficient at cleaning the air than others.  The top plants are: the Peace Lily, Spider Plant, Chinese Evergreen, Weeping Fig, and Golden Pothos or Devil's Claw.  These make great house plant not only for their health benefits but they are easy to care for and don't require direct light.

www.nasa.gov

10 Funny Diet and exercise Tips:

1.  If you are eating something and no one sees you eating it, it has no calories.

2.  If you drink a diet soda with a candy bar, the calories in the candy bar are canceled out by the diet soda.

3.  when you eat with someone else, calories don't count if you don't eat more than they do.

4.  If you visualize exercising, your brain converts the calories for the body.

5.  Foods used for medicinal purposes never count, such as, hot chocolate, toast and Sara Lee Cheesecake.

6.  If you fatten up everyone around you then you look thinner.

7.  Movie related foods do not have calories because they are part of the entertainment package and not part of one's personal fuel.

8.  Cookie pieces contain no calories because the process of breaking causes calorie leakage.

9.  Things licked off knives and spoons have no calories if you are in the process of preparing something...examples are peanut butter on a knife and ice cream on a spoon.

10.  Foods that have the same color have the same number of calories, such as spinach and pistachio ice cream, mushrooms and white chocolate. 

"Laughter is a tranquilizer with no negative side affects"  anonymous

The lymphatic system and waste removal

More than 75% of the body is comprised of water mainly in the form of a loose protoplasm called interstitial fluid.  This fluid, for example, oozes when you skin your knee.  There is a constant interchange of the body's cells and their surrounding fluids.  Food and oxygen are exchanged by the fluids for waste products from the cells.  Arterial pressure helps move fluid into and out of the cells interstitial spaces.  Fluids filled with toxic waste get picked up by tiny lymphatic tubules or ducts and sent through the lymph vessels for removal.  Unlike the veins having a great pump, the lymphatic system requires gravitational pressure, compression of tissues, as in massage, or contraction of muscles to move lymph fluid. 

Exercise is key in moving lymph fluid.  Rebound exercise is one of the best ways to supply the gravitational pressure needed as well as the contraction of muscles throughout the body to move lymph fluid.  The valves of the lymph vessels open in one central direction and move toward the thoracic duct then to the subclavian vein under the collard bones.  It then cycles into the venous blood to the lungs, liver, kidneys and skin to excrete the waste products it carries.  These organs must also function at optimal for the final removal of waste and by-products. The lymphatic system is responsible for our immune systems health and exercise is vital to the lymphatic system.

"Jumping for Health" by Dr. Morton Walker

"I saw an angel in the block of marble and I chiseled 'til I set it free"  Michelangelo

March 2008

"Core" Abdominal and Back Strengthening Exercises

Core muscles are located deep within the pelvis and hips as well as the low back and abdominals, especially at and below the navel.         This plank exercise done while on the forearms is an awesome way to realize the core muscles while keeping the hips and shoulders stable.  To start, get onto the hands and knees, then, come down to the forearms and be sure the elbows align under the shoulders and the entire forearm rests on the floor, then, take one knee at a time off the floor while extending the leg back resting just under the toes.  Keep the shoulders stable on the back. The deep core muscles at and below the navel are drawn in and up helping keep the low back and hips neutral (natural) against gravity.  You may also want to slightly tuck the tailbone down without tilting the pelvis too much creating a flat low back. Try expanding the breath through the back as not to lose the deep abdominal contraction. Notice the body is almost level from hips through the shoulders and the back of the head, (neutral).         Come out of this exercise by bringing one knee down at a time.  Never just plop the hips down, this may cause pain and compression in the low back.         Stretch back to relieve the muscles worked.         While in the plank position don't keep the hips elevated higher than the shoulders as seen in the photo. But, while training the upper body and core for the strength to eventually get into the full plank this would be acceptable.         Never allow the low back to sway like this photo. This could cause stress and compression in the low back.  Use your core abdominal muscles along with your breathing to keep the low back and hips neutral.         A great simple exercise to activate the core muscles while k