Archives for October 2013

Jump-Start Your Metabolism at Work

I have recently been studying more about the dangers of sitting too long without doing exercise – something that affects the majority of workers in America.  If you have problems jump-starting your metabolism I will be sharing information about this with you very soon.  You’ll know if this includes you if

  • You’ve been gaining weight, particularly around the mid-section that is very difficult to lose
  • You find that weight is piling on and doesn’t want to leave no matter what you do
  • You try to exercise in the evenings after work but nothing seems to be happening
  • You’re even eating less, trying to bring in my vegetables and fruits and less saturated meat products but still not losing weight.

It can be discouraging to keep trying different diets and even working up a sweat on the treadmill but seeing little to now results.  When you find out that your work doesn’t have to be in vain you’ll feel better inside, the thing is getting you to be healthier inside too.  First of all it’s important to know that if you have been sitting for long hours each day such as up to 8 hours (common if you work at a desk all day) and haven’t exercised during the day, your metabolism might be on the blink.

Recent research in this area of sitting too long without movement is starting to show that exercising after sitting all day doesn’t have the positive effects you want.   The metabolism might be so negatively affected that it isn’t burning fat at all.  This can have serious consequences for your health and longevity.  The thing to do is to get moving right away.

During the day, time yourself.  Get up and move every 30 minutes.  That can be as simply as walking to one place to the next.   If you’re in an office you might not be able to get up and leave your desk that often so here’s some ideas.

  • Stand up by your chair and stretch
  • Stand up and sit down ten times
  • Do a series of 5 to 10 deep knew bends
  • Learn desk exercises and do them without getting up including pumping your legs to your chest 5 to 20 times.

Start there.  Of course, during your real breaks, be sure to get up and walk around. Don’t stay at your desk – move.  This will help to start getting your metabolism to wake up.

 

Self-Care is the Best Care

Woman Receiving FlowersI spoke to a dear friend today who told me about her self-care routine.  I was impressed and decided to share it with you as I intend to adopt some of her ideas myself.  But first let me tell you about the conversation that brought about this information.

I have a client who recently came to me about her stressful lifestyle and situation.  Her sleeping is off and she’s experiencing bouts of depression and crying.  After working with her for a while, I was shocked at how many burdens this woman is carrying each day in her life.  And what was worse she didn’t even recognize that all she was doing was stressful and unusual.  Unfortunately, her situation is not new.  Women often stretch themselves too far without a thought about their health and wellness.

Many are in situations where the thought of self-care is seen as selfish.  Women are still the natural care-providers in the home and sometimes out of the home.    Working a job and working at home can be considered natural.  Add to that a lack of sleep, carrying too many mental and emotional burdens, not having outlets for health and happiness, and being too stressed out and you have a dangerous mixture.

That’s what my client was under – a dangerous mixture.  Then she wondered why she couldn’t jump out of bed in the morning, why tears came to her eyes during the day at unexpected time.  I asked her when she had last taken time for herself and she couldn’t answer. That was an idea that had long left her mind.  She was so busy caring for others that self care didn’t even come onto her “to-do” list.

So today, the conversation with my dear friend turned to women and self-care.  My friend let me know that at her age in life, she was semi-retired yet still working to pay her monthly bills.  Yet, she worked hard for two or three days then took a day off to relax.  She might stay at home and read a book, sit outside for a while to feel the sun on her face, or go for a drive to a new location and treat herself to lunch.  Other ways to do self-care were shared but the main thing was taking time to care for herself.

I even picked up a few tips because self-care is not something I put on my schedule often enough.  A woman’s health can only be done by the person in the body.  No one can make you take care of yourself except you.  If you haven’t been taking time for yourself lately, think about all the time you’ll have to do nothing when you are either lying flat on your back in bed or the worse, dead.  That’s pretty harsh I know but it’s something women need to consider.  Self care is the best care.  For most, it’s the only type of care we haven’t mastered.

Take time for you.  Life is short and you only go around once.  Make self care a part of your normal schedule and learn to make it the best care you practice.

Vegan Diet Can Lower Blood Pressure

veggie-dinner-2Vegan diets are emerging as some of the healthiest possible.  Next to that are vegetarian diets which come in different levels.  Many vegetarians avoid meat, fish, and poultry.  Some include dairy products and eggs and are called lacto-ovo vegetarians.  Vegans eat no animal products including dairy.  The advantage of vegan diets include reducing the risk of  many health issues. 

Vegans have a cholesterol-free diet.  Only animal products have cholesterol so eating just a plant-based diet will not include cholesterol.  Plant-based proteins also help lower blood cholesterol levels.  In fact, some studies show that people who add animal products to their vegetarian diet signifiantly and quickly raise blood pressure levels and effect cholesterol levels.  Other information shows that a vegan diet is good for helping diabetes something we’ll talk about a lot more in the near future.

Move Your Butt – Bust that Gut

01runningshoesGee, can I say that?  I hope so because I want you to live life as well and healthy as possible.  Exercise is vital for health.  We don’t live in the days when work meant physical movement all day long so you needed to get rest when you got home.

Today, work primarily means sitting down all day.  The only movement you might get is moving from the front door to the car or other mode of transportation where you sit down. For some it’s moving from the bedroom to the home office which is even less steps.  Then you move to get to the chair in an office where you sit all day, mostly in front of a computer screen or in meetings, or somewhere else. You get tired but you don’t move a lot.

Even if work is being on your feet all day (which burns more energy) it’s not aerobic movement that burns calories, gets the metabolism up, and melts fat.

According to a 2012 article by Alice Park in Time, Health & Family,  “About 5.3 million of the 57 million deaths worldwide in 2008 could be attributed to inactivity, the new report estimates, largely due to four major diseases: heart disease, Type 2 diabetes, breast cancer and colon cancer. The study finds that if physical inactivity could be reduced by just 10%, it could avert some 533,000 deaths a year; if reduced by 25%, 1.3 million deaths could be prevented.”

That’s pretty serious stuff.  I don’t know about you, but that give me pure motivation to get my butt up and start moving it to bust gut fat and get rid of extra weight.

If you haven’t been exercising like you should today is a great day to get started.  How about getting up every 60 minutes to do some stretching, or take a 10 minute walk around the block.  You don’t have to sign up for a marathon yet, just stop making excuses and get yourself moving.

Read the whole article about this study and exercise:  Lack of Exercise as Deadly as Smoking

Diet and Cancer Prevention

As a vegan, I no longer eat animal products.  It’s my intention to stay this way for the rest of my life as I believe it is the200BreastCancerRibbon healthiest way of eating.  But I realize that not everyone feels this way.  I will be sharing more about plant-based, vegan diets as a way to prevent and sometimes reverse some cancers later during this Breast Cancer Awareness Month.  However, I know it’s difficult to change eating habits and if you are a meat eater, it can take time to learn how to make the switch to eating as a vegan.  

However, a major disease can be a tremendous motivator to inspire change.  My prayer is that you never have to experience the ravages of cancer.  But the chances are that a large amount of you will as the numbers of incidences are unfortunately high.  Few people are informed about the importance of how food affects your health and relates to cancer.

There are some foods actually increase the risk of cancer, while others support the body and strengthen the immune system to help prevent the disease in the body.  The way of eating that has been foundt o be the best to prevent or fight cancer is one that is predominantly plant-based.  This diet includes a variety of vegetables, fruits, and whole grains nuts, seeds, sprouts, and beans. 

Increasing fiber in the body and avoiding trasnfats are additional dietary helps.  If you do eat meat, remember it has a high level of saturated fat which can feed cancer.  Eat as little as possible, just the size of the palm of your hand.  Instead of making meat the main part of your meal, make it the side dish and the vegetables the main dish.  These steps might seem simplistic but simple things can bring big results.  Read more about an Anti-Cancer Diet  for long-term health.

Some Hard Truths About Cancer

200BreastCancerRibbonCancer is a disease that has no respect for persons. That means it strikes anyone. I know, as I’ve recently experience this in my immediate family with great sadness. Baby Boomers are totally concerned with the ravages of this disease.

The question continues to be, can cancer be cured?

More than that, the concern could be, can cancer be prevented? Here is an articles that gives some new information and thoughts on this question. Note the relevance of nutrition and healthy eating and healthy foods as well as an active lifestyle as preventative measures.

Click the title to go to the article:  Proof That Cancer is a Manmade Disease

It’s National Breast Cancer Awareness Month

200BreastCancerRibbonDo you wonder why so much pink is being worn by so many people this month?  I particular enjoy watching football games during this time and seeing big, husky men with pink socks and pink gloves.  It not just a new fashion statement, but a way to join in promoting that fact that October is National Breast Cancer Awareness Month.

Started 25 years ago, “The National Breast Cancer Awareness Month (NBCAM) is a collaboration of national public service organizations, professional medical associations, and government agencies working together to promote breast cancer awareness, share information on the disease, and provide greater access to services.”

Read more about this month of getting others to pay attention to an important women’s health issue at the website of the National Breast Cancer Awareness Month (NBCAM) website.  And be sure to wear pink!

Women Benefit from the Affordable Care Act

For women, finding out about the new Affordable Care Act (ADA) is vitally important.  In fact, it takes personal confidence and a good self esteem to take control of your own health.  With women, it is easy to get bullied by the medical industry  into feeling they have little to nothing to say about their health care program. In fact, in the past, much medical care has been based on research done on men and generalized to women.  It doesn’t take a rocket scientist to know that women have different health and wellness needs than men, probably except certain medical professionals.

Some diagnostic tests and treatments have been limited to women in many cases too.  Therefore, rising episodes of diseases in women such as heart disease, some cancers, mental and addictive disorders have been on the increase.  Fortunately with the passage of the Affordable Health Care Act much of this will change.  According to Susan Blumenthal, M.D., ” with the passage of the Patient Protection and Affordable Care Act of 2010 (ACA), there will be several significant improvements to ensure an efficient, effective, and equitable health care system for women — and men — over the life cycle.”

Women will also benefit through coverage for mammograms and free counseling for breast or ovarian cancer for those with a family history of these diseases. These are just a few benefits provided by the new Health Care program fir women’s health.

References for Further Reading

Blumenthal, S., (2010)Health care reform: How it benefits women.   http://www.huffingtonpost.com/susan-blumenthal/affordable-care-act_b_1954414.html

Lamb, Y. R. (2013) What the affordable care act provides for breast cancer. http://thegrio.com/2013/10/03/what-the-affordable-care-act-provides-for-breast-cancer/

 

Confidence to Lead #4

Here is your 4th confidence building idea for women in business and leadership.

4. Create Your Wealth. Everyday someone tells you to create your wealth. While that’s a statement with truth attached, you also need to know what that really means. You can only create your wealth when you know how. Knowing how requires knowing your real strengths. Women can function for years without ever really knowing their real strengths. Your confidence will soar when you know that you are working from your strengths. That is how you can confidently go about the activities necessary to create your wealth.

Confidence to Lead #3

Women in business need confidence in order to succeed.  Having a strong level of confidence means living a healthier, better leadership life.  Here’s the third confidence building idea for women in business and leadership in the series of seven.

3. Try New Things. This leads to the next point for building a stronger sense of confidence which is to try new things.  One reason people don’t have a lot of confidence is because of the lack of trying something that takes them out of their comfort zone.  Try something new and unusual everyday.  Once you give something a try it breaks the feelings of anxiety or fear from that thing.  The power of that situation, thing, place, or person to control or limit you in some way evaporates once you give it a try.