Philip on Fitness

Breakfast: Fuel the Mind and Body

2011-06-05T10:28:00.000-07:00

Skipping breakfast has profound effects on the mind and body systems - a sluggish metabolism as the body shifts into" starvation-mode", potential weight gain, lower energy levels, and weakened cognitive abilities ( poor concentration, problem solving, reduced alertness). The body physiologically needs calories to function optimally.

Both the mind ( brain function) and the body need both fats and carbohydrates. Glucose ( sugar) from carbs is needed to metabolize fat is and is the exclusive fuel source for the brain and red blood cells.

The liver's stored glycogen supplies the body with glucose throughout the night. According to Enette Larson- Meyer, a nutritionist and author: " When you wake up, blood sugar may be low and the liver may be running low in glycogen. This limits the glucose thats is available for the energy needs of the brain and body."

Larson- Meyers says " You need glucose ( that comes from carbohydrates) for brain function and- if you exercise in the morning - as a substrate for muscles so that you can get an intense workout in and recover well afterward. Studies in children have shown that a little suger helps them think better and not be so sluggish."

Breakfast should include protein, which is needed for muscle building and repair and maintenance of hormones and enzymes. Research indicates that protein is better absorbed and utilized if intake is spread throughout the day. In fact, if protein is eaten at several small meals, the body can use all nutrients more effectively and helps to lower the glycemic effect of carbohydrates.

Breakfast should also include fiber, vitmains and minerals.

According to Larson-Meyer you should still consume breakfast even if you aren't hungry. " Just because you don't feel hungry doesn't mean you don't need the calories. It might mean you need them more than you think". Diminished appetite is thought to be a protective adaptation when the body is experiencing a starvation response.

Dan Benardot, at Georgia State University, has studied how large energy deficits ( skipping breakfast) affects athletes. He found that athletes may have less lean body mass and higher fat levels as a result. According to Benardot: " Both the low blood sugar in the long periods of not eating and the overly large meals that follow can lead to surges of excess insulin, an effect that encourages extra body fat."

If your fuel tank is empty ( low calorie state) and you rev the engine, the body will demand more fuel in the form of glucose and fatty acids from the blood. If the fuel is not available, the body will break down muscle protein to meet the energy demands. In addition, by driving the body into a greater energy deficit, one might be more inclined to to get hungrier and binge later.

Endurance training requires ample stored carbohydrate. Both carbs and fats are needed. According to Larson-Meyer: " Even if you are burning a slightly higher ratio of fat, with impaired performance you may not be burning as many total calories of fat as you could if you were well-fueled.

Breakfast should comprise 25-30% of the total calories needed. Ideally the morning meal should include carbohydrates and fiber ( fruit, oatmeal, cereal, vegetables), protein and some healthy fats( eggs or egg whites, low-fat milk or yogurt, nuts, beans, avocado).

Don't be shy on being creative for breakfast. Ex: smoothies, soups, bean burritos.

Exercise and the Brain

2011-03-09T10:08:00.000-08:00

The brain is amazingly dynamic. It is is not a fixed organ and, as such, it is plyable and plastic. New research indicates that there is in fact a real connection bewteeen exercise and brain health and in turn, life long learning. Neuroplasticity indicates that the brain is not hard-wired. The brain responds to exercise much the way the body ( heart, lungs and muscles) does. The brain actually changes its structure and function by building new neurons, creating new connections between neurons ( synapses) and also creating brand new blood vessels.

Physical activity ( endurance, strength and skill training) changes the neurochemistry, structure and function of the brain:

- Motor skill training builds synapses.
- Endurance training builds blood vessels.
- Strength training builds synapses.

These changes in the brain impact our cognitive, sensory, motor and emotional behaviors.
Furthermore, the neurobiological changes can help treat and possibly prevent a number of mental disorders such as depression and anxiety and neurological disorders such as stroke, Alzheimer's disease and Parkinson's disease.

Exercise Improves Cognitive Function:

Research indicates that aerobic training improves cognitive performance in both children ( better verbal, perceptual and mathematical test scores) and adults ( decreasing age -realted risks for cognitive impairment and dementia). Exercise increases the supply of glucose and oxygen that brain neurons require for function and longevity. Neurochemicals known as "growth factors" increase in the brain in both number and size during exercise. These growth factors keep neurons healthy and reduce their susceptibility to cell death - combating the onset of certain neurological diseases such as Parkinson's and Alzheimer's disease.

Exercise Changes Brain Function:

Active individuals show greater baseline levels of cortical activity and more activity in various brain regions when performing cognitive tests ( cerberal cortex).
Brain areas that are engaged during movement are also affected ( motor cortex).

Exercise Changes Brain Structure:

Research indicates that exercise boosts overall brain volume ( both grey and white matter).
Also aerobic exercise increases neurogenesis ( generation of new neurons) within the hippocampus ( involved with memory formation and processing emotions) at many developmental stages - neonatal, juvenile, adult. The enhanced neurogenesis benefit of exercise may be the neurobiological mechanism by which regular exercise reduces depression.

Investments for Life

2010-11-04T12:24:00.000-07:00

As a professional in the fitness and wellness industry I have come to understand that our lives are defined by our choices and decisions. Our futures are based on how we prioritize these choices and live them. We are the product of many interacting variables. We are influenced by our parents, the education we receive, the frienships we develop, the careers and jobs we create for ourselves, and the relationships we have with our selves - specifically our health and well-being.

We are the captains of our own destiny. If you prioritize your health and wellness needs you are setting yourself up for "life success". Investing in your health and fitness means that you stay ahead of the aging process. We all age , but we all age differently. The human body ( which also applies to the mind and spirit) is a dynamic and fluid entity. It is impacted by many factors, many of which we can control. We cannot change our DNA or the genetic code that we inherited. We can however influence how we live and how we age by the choices we make.

1. Exercise: Our bodies were designed to move. They function better and for longer if we challenge them to remain strong and flexible. Fitness is the key to longevity. It directly impacts the vital systems that keep our bodies functioning at a high level. It keeps the body and mind strong and adaptable.

2. Nutrition: We are what we eat. Eating a balanced and high-nutrient diet compliments the exercise component. Good nutritional habits help the body to function at an optimal level. It is the energy that fuels not only our bodies, but our brains as well.

3. Sleep: Is a vital component to longevity and good health. Healthy sleep habits are integral to our health and wellness. It helps to bolster our cardiovascular, immune, metabolic, neural, cognitive and mental functions.

4. Managing Stress: Stress comes in many forms. It is a part of all our lives and left unmanaged can speed up the aging process. The key is to identify those areas that create stress in our lives and develop a strategy to avoid the triggers and put in place a plan that keeps us on track and clear about our intentions and goals. Create a clear road map and you can avoid many of life's roadblocks and distractions and arrive at your desired destination!

5. Find Meaning in Life: A life that has direction and meaning is a life worth living. Developing a mission statement gives you a guide to live by and furthermore helps you to gain and maintain clarity. Your success in your work, relationships, health and wellness begins with a commitment to yourself.

6. Mental Stimulation: The "Use it or Lose it" principle applies to both the mind and body. Much like the body, the mind needs to be exercised. Stimulating the brain by creating new neural pathways helps to build mental acuity and ward off brain degeneration and eventual dementia. Everything that stimulates and strengthens the body ( regular exercise, healthy nutrition, restorative sleep, managing stress levels and developing a life-purpose) also stimulates the mind. The greater the integration of these two, the easier it becomes to strive for optimal health and longevity.

Taking Small Steps Leads to Success

2010-10-18T17:17:00.000-07:00

I have always been intrigued by what leads people to success and how do they remain successful? Is success a state of mind or an approach to life? Are certain people more apt to reach their goals than others? What are the keys to success?

1. Intrinsic Motivation: Successful people are internally motivated. They collect and process information before making decisions. They are good listeners and ask good questions. They are always learning and applying this information. They are motivated to reach their goals and create a solid plan to reach them. The more intrinsic ( internal) the motivation, the greater the result. Feeling or experiencing pleasure helps to support the effort.

2. Taking Small Steps: Success comes to those who take small steps. They also strive for S.M.A.R.T. goals ( Specific, Measurable, Achievable, Realistic, and Time-Bound). Small steps produces long-term changes that lead to long-term success. Small steps are easy to manage and monitor. This build self-confidence and self-esteeem that helps support the effort.

3. Small Questions: Help reduce fear. Reducing the size of the project or challenge helps to lower the fear factor and fear of failure. Spotting mistakes when they are small are easier to correct.
Avoid multi-tasking. The human brain can only process one thought at a time. We think that we are accomplishing twice as much in less time, but actually, we are accomplishing half the amount.

4. Ask Questions: This leads to information. It keeps the brain in learning mode. It helps to build new neural pathways.

5. Repitition Build Brain Power: Research suggests that building and even more importantly, maintaining success, is directly correlated to repetitive stimulus. Also known as "mind- sculpting"- repeating small steps over time helps the brain to shift when managing stress or facing a difficult challenge.

6. Find Joy and Passion in the Process: Enjoy and savor the steps as you create and build on your goals. Writing or journaling about the process reinforces success.

7. Identify your "harsh voice" and give it a name. Soon you wll be able to recognize it and separate from it. The sooner the logical part of your brain gets on board - the sooner you can get past any resistance which has prevented you from reaching your goals.

8. Visualize your Success. A marathon run (26.2 miles) is easier to run if you break it down to 26 by 1 mile efforts! Feed your brain the right food and it will feed you the right information.

Eliminating and Avoiding Acid Reflux

2010-08-02T10:31:00.000-07:00

Acid reflux ( GERD) affects 20-35% of the US population. As a result acid-blocking medications and drugs that treat reflux ( Nexium and Prevacid) are among the world's best selling drugs. Unfortunately taking these drugs have many undesirable side effects.

The acid blocking drugs do block the acid that can cause symptoms of heartburn and reflux. But your body actually needs stomach acid to stay healthy. Stomach acid is necessary for protein and food digestion, activation of digestive enzymes in your small intestine, keeping the bacteria from growing in your small intestine, and helping help you absorb important nutrients like calcium, magnesium and vitamin B12.

Research indicates that taking these medications can prevent you from properly digesting food, cause vitamin and mineral deficiences, and lead to problems like irritable bowel syndrome, depression, hip fractures and more. For example, long-term use of these drugs can lead to deficiencies in vitamin B12 that can lead to depression, anemia, fatigue, nerve damage, and even dementia.

Use of these drugs can cause dangerous overgrowth of bacteria in the intestine called Clostridia, leading to health and even life -threatening infections. A reecent sudy in JAMA found that chronic use of these drugs can lead to osteoporosis and increase in hip fractures as they block absorption of calcium and other minerals necessary for bone health.

What Causes Reflux?

-Fried foods, caffiene, alcohol and soda can all trigger reflux. Spicy, tomato-based or citrus foods can also present problems.
- Smoking also increases risk of reflux.
- Being overweight and having your abdominal fat push up on your stomach can prevent stomach emptying , triggering reflux.
- Eating large meals and eating before bed are both strong triggers.
- Stress contributes to reflux. Food is supposed to go down, not up, when you eat. There are 2 main valves or sphincters that control food going in and out of the stomach - one at the top ( the lower esophageal sphincter) and one at the bottom ( the pyloric valve). When you are stressed, the valve on the top relaxes and the valve at the bottom tightens up. This can lead to food moving back up the esophagus. Practicing relaxation and deep breathing exercises techniques has proven to help with this problem.
- Magnesium deficiency is another significant cause of reflux - magnesium helps the lower (pyloric) sphincter relax.
- Food sensitivities or allergies can also cause reflux. Common culprits include dairy and gluten-containing foods like wheat, barley, rye and oats. Also, yeast overgrowth in the gut can cause reflux.

To properly diagnose the cause of your reflux you may need to do the following:
1. A test for IgG food allergies and celiac disease.
2. A urine organic test to check for small bowel bacterial growth.
3. An upper respiratory endoscopy or upper GI series x-ray.

Steps to Permanently Overcoming Acid Reflux:
- Treat your yeast overgrowth with antifungal drugs such as Nystatin, or Diflucan or herbs such as oregano or caprylic acid.
-Treat bacterial overgrowth in small bowel with Xifaxin.
- Change your diet: Eliminate dairy or gluten products, alcohol, caffiene, citrus, tomato-based foods, and spicy foods.
- Don't eat within 3 hours of going to bed.
- Hydrate well during the day.
-Don't eat junk or processed foods.
-Eat cooked foods like- fish, chicken, cooked veggies, and bown rice ( avoid raw foods until reflux disappears.
- Eat smaller, more frequent meals ( 5-6 x daily)
- Take 2-3 capsules of digestive enzymes.
- Take probitics ( acidopholous) daily.
- Take 400mg of magnesium citrate daily.
- Take 3-5 grams of L-glutamine daily 2x /day
- Chew 2-3 tablets of DGL ( a form of licorice) 15 minutes before meals.

The Alkaline Diet: Shifting Your pH for Good Health

2010-07-23T13:47:00.000-07:00

How we eat impacts our health and longevity. New research is pointing to how internal pH levels in the body might be the key to setting us on the road to a longer and higher quailty of life.
A person should have a pH in the range of 7.35-7.45, but with the highly acidic Western diet it is difficult to maintain a healthy pH level.

According to nutritionists and other experts, an acidic diet can lead to aging and chronic illnesses. Diseases such as arthritis, asthma, fibromyalgia are believed to have a strong link to diets that are known to be high producers of acid compounds. A switch to an alkaline diet is believed to be capable of of boosting energy levels, reducing congestion, releieving symptoms of anxiety and irritability, and may even lead to fewer headaches and colds. New research is looking at how alkaline diet changes may help counter and prevent osteoporosis, muscle atrophy, polycystic ovaries, and kidney stones.

A great majority of the foods that many people eat today are highly processed, and they contain high levels of of refined carbohydrates, unhealthy fats, salt, and chemicals that contribute to health concerns. White bread, meats, cheese, and other dairy products all produce large amounts of acid compounds when they are digested. All of these acids are rapidly released into the body's bloodstream which in turn creates problems as the body tries to maintain its normal alkaline ph balance. The reality is: The human body is constructed for a diet that consists of fruits, vegetables and other whole foods that are minimally processed.

If you are going to eat meat or fish make sure:
1. Grass fed meat sources.
2. Organic free range chicken.
3. Wild (not farm raised) fish

Alkaline Diet foods are foods that are rich in alkalizing minerals. These minerals include: calcium, iron, magnesium, potassium, and sodium. ( Iron is a micro-mineral and only needed in small amounts). Potassium has the largets effect on the acid-alkaline balance. The richest source of potassium is fruits and vegetables. Fruits and vegetables in general are high in vitamins, minerals, and other phytonutrients.

Other alkaline diet foods include some whole grains, certain beans and legumes, nuts ( almonds, cashews, walnuts), and seeds, and healthy fats ( olive and cocnut oil, avocado, omega 3 fatty acids).

Alakline Diet Detox:

1. Cut back on dairy and meats. If you do consume dairy consume raw dairy products. Eat only grass fed meat products.
2. Cut out soft drinks and other sweented beverages. This includes, energy drinks, sports drinks and coffee drinks and fruit juces that contain added sugar. If you are going to drink coffee select an organic, low-acid brand. Try green tea.
3. Eliminate processed snacks ( candy, breakfast pastries, pop tarts, salty snacks like corn chips, potato chips, pretzels). All these food are acidifying, they are also high in salt, unhealthy fats, and refined carbohydrates.
4. Eat more fruits and vegetables - they are alkalinizing, high in fiber, low in calories, and are the richest source of vitamins, minerals, and phyonutrients.

Alakline Food Benefits:
1. Improved immune function: When the blood becomes too acidic, cells become less efficient at absorbing nutients and eliminating waste. These weakened cells are much less effective at fighting infectious microorganisms.

2. Slower Aging: When the body becomes too acidic, cells are less capable of repairing themselves, and premature aging occurs. Acidity also impairs organ function ( liver, kidneys, heart , lungs).

3. Improved Energy: A crucial part of your body's energy cycle is the production of ATP by the mitochondria inside each cell. If the pH inside each cell is either too high or too low, the mitochondria cannot perform this role as effectively, and fatigue results.

4. Fewer Yeast infections: Candida and other potentially harmful microorganisms thrive in an acidic environment - leading to increased rick of vaginal and systemic yeast infections.

5. Healthier Teeth and Gums: An acid-forming diet makes the mouth too acidic. An acidic oral environment promotes the growth of harmful bacteria which can lead to tooth decay and periodontal (gum) disease.

6. Reduce Pain and Inflammation: Magnesium and Omega 3 fatty acids are very effective in neutralizing excess acid and hence lowering inflammation.

7. Preventing Muscle Atrophy: Another side effect of your body's attempt to neutralize excess acid, muscle wasting can occur when the body breaks down muscle tissue to release glutamine , an alkalizing amino acid. Your body can the use the glutamine to neutraize the acid, but at a price of reduced muscle tone.

8. Reduce Your Risk of High Blood Pressure: One of the major causes of high blood pressure is too much sodium and too little potassium. An acid-producing diet can make this problem worse, because your body draws upon potassium reserves to neutralize excess acids. Once used in this way, the potassium is excreted in your urine, throwing your potassium/sodium ratio further out of balance.

Other facts:

- Try to go gluten free - eliminate wheat and yeast products. Add in rice pasta, rice cereals, oatmeal or quinoa
- Avoid corn and eat only brown rice.
- Add in more apples, carrots, squash, brocolli, celery, avocado, lentils, nuts ( excluding peanuts), seeds, healthy oils, and small quantities of eggs.

If you eat dairy,eggs, meat, fish or poultry , try to balance the diet with more alkaline foods - by adding alkalinizing vegetables.

Final thoughts:

1. Make Fruit Your Snack of Choice.

2. Make Vegtables Part of Every Meal.

3. Think of Meat as a Condiment, Not the Main Course.

4. Go Easy on The Chocalate, Coffee and Alcoholic Beverages.

5. Keep protein around 20-25% of diet. ( Use only lean meats, low-fat dairy, eggs, nuts, and seeds)

6. Take a multi-vitamin and omega 3 fatty acids each day. Also include healthy fats such as avocado, olive oil, flaxseed and coconut oils.

Endurance Racing: Battling Heat and Humidity

2010-06-28T17:50:00.000-07:00

Endurance racing ( triathlon, road or off-road cyling, 10k-marathon racing, adventure racing) place great demands on the human body and mind. It requires discipline and self-motivation and months of preparation and focus. Some individuals, due to good genetics or powerful drive are better suited to meet these demands and see greater performance results. Whether you are a novice or elite athlete you not only have to eat and train properly and get adequate rest you have to know your strengths and limits.

I have been racing and coaching triathlon for many years and have come to learn that drive to succeed is both a positive and negative tool. Completing an endurance event, whether it is a 10k road race or an Ironman triathlon, requires not only good and smart training, but more importantly, an understanding of the environmental factors such as heat, humidity, air quality, as well as, the course profile, as they impact your performance and ultimately, your health and well-being.

On June 27th, 2010 I participated in the Philadelphia Olympic Distance Traithlon. This was my 85th triathlon I have competed in over my career. It was also the most difiicult race I have done and was fortunate to have finished. The weather was a huge factor- high 90's and very humid , with very poor air quality. I was well- trained for the heat: hydrated, extra sodium and electrolytes and acclimated to the heat. Many athletes were forced out of the race due to heat-related issues.

By the time I was half way through the 1ok leg of the race, I was feeling very unstable, breathing was difficult and my mind was wondering and I had difficulty focusing. I realized that I was experiencing heat exhaustion, which could have led to heat stroke. I made the decision to walk most of the second half of the run just so I could finish. I ended up in the medical tent and after 30 minutes, I was feeling better and getting back to normal body temperature.

Proper hydration and electrolyte replacement is essential during race season. But more importantly, know your limits. A race is just a race. Most of us are recreational athletes and have other and more important responsibilities ( family and work) that need to be prioritized.

I am passioante about the sport of triathlon, and try to instill this passion in others. I love helping people discover their inner athlete and reach for their true potential. Yet, It must not come with a reckless approach to racing and the need to push through difficult conditions at any cost. The most successful athlete is the smart athlete-someone who knows their limits, stays in touch with their body and mind, and makes good decisions under stress.

Key Points:
- Hydrate before, during and after training and racing.
- Supplement with electrolytes and always use a sports drink if you are training/racing for more than 60 minutes, especially in high heat and humidity.
- Use a heart rate monitor if you have medical concerns or conditions that warrant monitoring.
- Wear light and breathable clothing.
- If you start feeling over-heated or ill in any way, stop what you doing, and if need be, get medical attention.

Enjoy the summer and your race season and remember to stay clear about your goals and your responsibilities to yourself and others.

UnLocking The Genetic Secrets to a Longer and Healthier Life.

2010-01-31T13:44:00.000-08:00

By ingesting natural plant molecules we can potentially switch genes on and off to benefit from their anti-inflammatory, anti-cancer, anti-bacterial, and blood sugar- normalizing effects and live longer!

Reservatrol is a gene activating compound is among the polyphenol products that is attracting much attention.

The secrets of genetics to live longer and healthier: ( The Longevity Factor, by Dr Maroon, M.D.)

1.Eat and drink natural foods with the highest polyphenol antioxidant content, such as red wine, grape juice, green tea, dark chocolate, apples, berries and peanuts.

2.Take supplements containing super-concentrated polyphenol and reservatrol from natural resources.

3. Take reservatrol as a dietary supplement.

4.Use a prescription reservatrol-like drug.

Polyphenols and Health:

1. Drink Red Wine:
- Reduces risk of death ( Studies from France, the UK, Finland, Denmark)
- Helps prevent coronary artery disease by reducing LDL(bad) cholesterol and boosting HDL (good) cholesterol.
- Produces anti-clotting action reducing risk of stroke.
- Reduces hardening and narrowing of arteries.
- Lower blood pressure in people with hypertension.
- Decreases risk of Alzheimer's Disease.

Note: Quercetin ( another polyphenol) in red wine improves the absorption of reservatrol.

2. Grape Juice :
- Another great source of reservatrol.

3. Green Tea: ( contain catechins)
- Excellent anti-oxidant and anti-aging effects.
- Anti-clotting effect. Green tea catechins prevent stickiness and clotting of blood platelets, reducing risk of stroke and heart attacks.
- Anti-viral and cold prevention effects.
- Helps to control high blood pressure.
- Cancer prevention. Catechins interfere w/ cancer development in all 3 stages.
- Suppress LDL and elevate HDL.
- Control blood glucose levels.
-Help to maintain healthy intestinal flora
- Together w/ caffeine, catechins help accelerate fat burning, contributing to weight loss.
- Inhibits osteoarthritis by reducing inflammation.

4. Dark Chocolate: ( Unsweetened, unprocessed)

- A powerful anti-oxidant.
- Reduces atherosclorosis, reduces risk of heart disease, lowers LDL and triglycerides and elevates HDL.
- Reduces blood clotting ( affects platelet stickiness)
- Improves blood flow.
- Acts as an anti-hypertensive.
- Helps control blood sugar ( enhances effects of insulin).
- Enhance mood ( elevates serotonin and endorphins) and may function as a anti-depressant.

5. Apples:
- Lowers blood pressure.
- Inhibits triglyceride absorption.
- Enhance fat metabolism and insulin sensitivity.
- Protects colon against free-radical damage.
- Helps prevent bone loss in menopausal women.

The Xeno Diet:

- "Eat Less and Work Out"
- Exercise 60 minutes/day. Incorporate aerobic and strength training.
- Add some type of mindful relaxation each day.
- Reduce your calorie intake and increase your activity level.
- Add xeno factors ( polyphenols and reservatrol) to your diet.
- Subscribe to the 80-20 Rule: 80% of food is plant based and 20% is animal based.
- Eat protein w/ every meal ( The lower on the food chain the better : seaweed-algae-plants-fish-poultry- mammals)
- Eat healthy fats ( unsaturated): fish, fish oil,avocados, olive oil, nuts).
- Eat complex carbs ( fruits, vegetables, whole grains, whole wheat pasta, legumes).
- Avoid simple carbs: ( white rice and bread and processed starches, fructose and sucrose-laced sodas).
- Consume 40-45 grams of fiber each day ( whole grains, leafy greens, beans, lentils, raw vegetables, oatmeal,and fruits).
- Consume some probiotics ( low-fat yogurt which contains L. acidopholous and bifidobacteria)
Drink 2 glasses of red wine each day, 6-8 ounces of grape juice and 2 -5 cups of green tea each day.

- Take a high-potency multivitamin ( 2000IU of Vit D, 400mcg of folate, 1200 mg of calcium, 400mg of magnesium, 1000mg of Vit C, 400mg of Vit E , and daily value of B-complex)
-Omega -3 fatty acids ( fish or fish oil)
- Coenzyme Q10 ( up to 100mg/day)

Keys To Longevity

2010-01-31T11:37:00.000-08:00

Aging is a combination of genetic predisposition (DNA) and environmental and lifestyle factors.
New research is shedding light on powerful and life-changing ways to slow down and possibly reverse the aging process. Diet ( specifically polyphenols from plant sources) and exercise are proving to be the key that may unlock the longevity mystery.

The following information was extracted from The Longevity Factor ( Joseph Maroon,M.D.)

Aging Facts: ( Rates of decline vary depending on DNA, demographics, gender and environmental factors)
- Heart: Heart walls thicken, gradually losing pumping effectiveness. Max oxygen consumption during exercise declines w/ each decade of adult life ( approx. 10% in men and 7.5% in women).

- Arteries: Cholesterol and calcium buildup, causing arterial thickening and stiffness. Decrease in elasticity and the narrowing of the arteries lead to high blood pressure.

- Lungs: Maximum breathing capacity declines approx. 40% between ages 20-70.

- Brain: A gradual decrease in the number of brain cells leads to selective impairment ( especially in memory).

- Body fat: Body fat gradually increases until middle age, stabilizing until late life when body weight tends to decline.

- Muscles: Between ages 30-70 muscle mass declines approx. 20-25%. Metabolic function also slows down 3% per year after the age of 35. ( Aerobic and strength training slows and can even reverse this rate of loss).

-Bone: Bone density and mineral loss lead to osteopenia and osteoporosis in both men and women.

Sight and Hearing: Declines begin in 40's and declines appear greater in men than women.

Why Do We Age?

1. Error Theory:
- Looks at the build up of free radicals, which can be neutralized by anti- oxidants.
- Repetitive damage to DNA of mitochondrial cells ( energy powerhouse of the body).
- Cellular deterioration leads to cancer and inflammatory diseases such as Alzheimer's.
- Over time cells simply begin to function poorly and wear out.

2. Programming Theory:
- Involves loss of organ function at a specific rate as we age.
- Loss of immune function.
- Mental stress and depression weaken immune function.
- Repetitive DNA sequences ( telomeres) at the end of chromosomes fray and get shorter.

Research Findings:
- Plant chemicals found in Xeno Factors help to repair DNA, help defense against free radicals,
help enhance immune response, remove defective proteins and mutated cells and detoxification of harmful chemicals.

Xeno Factors:
- Activate specific mechanisms within cells, help to control inflammation, regulate cell survival, repair cells and prevent cell death.
- Xeno factors are powerful anti-oxidants which can enhance immune and endocrine function.

- Polyphenols are very abundant anti-oxidants which promote various gene activating mechanisms.
- They give the red to red wine, dark brown to chocolate and green to green tea.
- Other great sources: grapes, apples, onions, soy, peanuts, berries, and green vegetables are loaded with polyphenols.

Reservatrol:

-Found in stressed red grapes is a powerful polyphenol that is playing a major role in the anti-aging revolution.

Human studies are on going. Animal studies have provided the following findings:
- Helps maintain metabolic function and body weight.
- Increases the number of energy-producing mitochondria in muscle cells.
- Increase aerobic capacity.
- Maintain cell sensitivity, moderating blood sugar levels.
- Enhances muscle strength and reduces muscle fatigue.
- No adverse effects on liver.

Human Studies: Reservatrol ( xeno factors)
- Increases number of energy-producing mitochondria and improve tissue repair following exercise, which leads to greater endurance and better recovery, hence greater fitness!

- May help in reducing the decline in memory, reaction-time and processing of information.

Diabetes:

- Can in increase glucose absorption in liver, fat and muscle cells differently than insulin, potentially sparing the pancreas.

- Decrease insulin resistance, enhancing glucose absorption and stabilizing weight.

- Polyphenols act also as potent anti-inflammatories by neutralizing free-radicals and thus reducing the reliance on drugs.

Cardio Protection:

- Reduce free-radicals through anti-oxidant effects.

- Reduce inflammation naturally.

- Help as a vasodialator ( widening the arteries and blood vessels).

- Helps with anti-platelet activity reducing the risk of blood clotting.

Anti-Cancer Effect:

- Helps with all 3 stages of cancer

1. Initiation: Free-radicals attack the cells mitochondria and DNA.

2. Promotion: Actively dividing precancerous cells accumulate and enlarge, which is enhanced by inflammation at the site but also throughout the body. This is where cancer is most curable.

3. Progression: Final and most deadly stage. Growth factors enhance the tumor's survival.

Reservatrol and Possible Benefits:

-Anti-inflammatory effects which inhibit initial DNA mutations.

- Self destruction of cancer cells through a process called apoptosis.

- Inhibit tumor angiogenesis ( formation of new blood vessels).

- Inhibition of cancer cells including those found in the lungs, prostate, colon, liver and skin, and in leukemias.

Stroke Prevention:

- Xeno factors help prevent atherosclerosis and clot function within blood vessels plus their effects as an anti-oxidant and anti-inflammatory should contribute to a reduction in strokes.

Alzheimer's Disease:

- Cardiovascular disease is a major risk factor for AD ( hypoxia - reduced oxygen to the brain).
Hypoxia activates a gene called BACE 1 which produces amyloid-beta plaques common in AD brains.

- Reservatrol blocks production of free-radicals that destroy brain cell's mitochondria and DNA and facilitate removal of toxic amyloid-beta plaques

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The Mayo Clinic : Habits To Make, Habits To Break

2010-01-08T14:57:00.000-08:00

1. Add Five Habits:

-Eat 5-6 small measl each day.
- Eat a healthy breakfast.
- Have protein at each meal.
- Eat at least 3-4 servings of vegetables and fruits each day.
- Eat whole grains.
- Eat healthy fats, such as olive oil, avocado, and nuts.
- Exercise 30-60 minutes each day. Combine aerobic and strength training.
- Hydrate each day.

2. Break Five Habits:

- Don't watch TV while eating, spend no more time watching TV than you do exercising.
- Avoid refined sugars and carbs.
- Eat no snacks except vegetables and fruits.
- Limit your consumption of red meat and low-fat dairy that you eat ( choose only organic and grass-fed sources).
- When eating out avoid eating bread and high-calorie desserts.

3. Add Five Bonus Habits:

- Keep a food journal.
- Keep an exercise journal.
- Build up your workouts and challenge yourself
- Set goals that are smart, measurable, achievable, realistic, and time-bound.

Exercise: Boost the Immune System and Protect against Chronic Disease

2010-01-06T14:11:00.000-08:00

1. New research data reveals that not only does exercise help to reduce stress, improve metabolic function and thus help manage bodyweight, facilitate better sleep, increase energy and improve brain function, it can boost the body's immune system ( increasing the circulation of natural killer cells that not only fight off viruses and bacteria but can impact the development and proliferation of cancer cells). This also has profound affects on aging - perhaps slowing the aging of the bodies cells and helping to maintain immune function which has a compounding effect over time.

2. Regular exercise can combat the ongoing assault on cells, tissues and organs that underlies many chronic conditions. Exercise can lower blood pressure, reduce LDL (bad) cholesterol, while increasing HDL (good) cholesterol and reduce the incidence of Type 2 diabetes. Although it is important to note that "over-training" can have harmful affects on the immune system and thus make one vulnerable to the development of certain cancers and degenerative diseases.

Medical experts claim that inactivity poses as great a health risk as smoking, contributing to heart disease, hypertension, cancer, diabetes, depression, arthritis and osteoporosis. Exercise can be as simple as a brisk 30-45 minute walk performed at least 5 times per week. Adding more vigorous aerobic activity combined with strength training ( 2-3 x per week) is optimal. Even men and women with low body fat who are inactive are at a higher risk of disease and compromised health. So while reducing obesity is a significant goal, the more important message is to get moving and enjoy physical activity.

3. Other studies have found that regular exercise can reduce mortality and the risk of recurrent breast cancer by approximately 50%. The studies suggest that outcome could be due to exercise's ability to lower estrogen.

4. Exercise can lower the risk of colon cancer by over 60% and new research indicates that it reduces the risk of developing Alzheimer's disease by approximately 40%.

5. Researchers are making great progress in exploring the true anti-aging benefits of exercise. Bio-genetic research is examining whether exercise actually lengthens telomeres, the strands of DNA at the tips of chromosomes. When telomeres shorten, cells can no longer divide and thus become inactive, a process associated with aging, cancer and a higher risk of death.

6. Following and adhering to, a regular exercise regimen, can decrease depression as effectively as Prozac or behavioral therapy. It is thought that elevating the bodies endorphins and increasing blood and oxygen to the brain can re-balance the brain's biochemistry and thus impact our moods and perceptions.

7. It is never too late to start exercising. It impacts all ages and all levels of fitness and health.
Join a health club, hire a personal trainer or find a workout partner who can help motivate you and keep you accountable. As the Nike saying goes: " Just Do It".

2010: A Fresh Start

2010-01-02T06:05:00.000-08:00

1. Let Go Of The Past: Look forward and re-commit to your health and fitness goals. Determine
your strengths and build on them. Examine and correct your weaknesses and prioritize them as they impact your short and long-term goals. Eliminate the obstacles to success.

2. Find Balance: Identify those areas in your life that need attention and balance.

3. Keep a Journal: Keeping a journal helps to stay focused on your goals and priorities. Create a variety of headings that help you identify specific areas in your life that need attention.

4. Sleep: Make sure to get adequate sleep and rest. Consistent and restorative sleep have profound health and wellness benefits.

5. Lower Your Stress: Managing stress is crucial to your health and longevity. Un-managed stress has profound effects on our emotional, mental and physical well-being. Healthy nutrition, regular exercise, adequate sleep and relaxation and mindful breathing and life-balance all help to counter the effects of stress

6. Self-Responsibility: Take responsibility for your health and well-being. Be in charge of your efforts and the direction you take in life.

7. Communication: Open communication is essential to strong and healthy relationships at work and with friends and family. Practice being open and listening to others.

8. Finding Life Meaning: Having a life purpose that defines and challenges you, gives your life real meaning and direction. Create goals that support your purpose. Write these goals down and stay accountable to them.

9. Playfulness: Find time to play and explore new hobbies and interests. Study a new language, try a new sport, play a musical instrument. Challenge yourself in new and creative ways.

Medical Reasons to Exercise

2009-03-02T11:06:00.000-08:00

1. Exercise helps keep arteries flexible and malleable for heart disease and heart attack prevention.

2. Weight reduction can reduce blood pressure, glucose, triglycerides and total cholesterol - all contributors to heart disease.

3. Exercise inhibits growth of midsection fat, which contributes to diabetes. This belly fat is also linked to damaged blood vessels, heart disease, liver disease and Alzheimer's disease.

4. Exercise is a drug-free anti-depressant.

5. Exercise in a group or at the gym can improve your social life - which has been shown to improve general happiness.

6.Strength training improves bone density, which helps to prevent osteoporosis.

7. Core training and core stability leads to greater functional strength which helps protect the body against injuries during activities of daily living, and leads to higher levels of sports performance.

8. A combination of both aerobic and strength training enhances metabolic function and thus improves weight management.

9. High- intensity interval training combined with adequate recovery periods is more effective than steady state aerobic training ( moderate- intensity continuous training) for fat loss. Both types do improve respiratory and cardiovascular function.

Fitness and Training Facts

2009-02-10T10:58:00.000-08:00

1.Mind-Body :

- Using positive visualization ( seeing your efforts producing positive results) and guided imagery
( a visual guide and actual steps) helps an individual in reaching their desired goal.

- Striving and reaching your true potential takes drive and commitment.

- Not every road is paved smoothly. Expect some roadblocks and detours during your journey to becoming fit and balanced.

- Learn from your mistakes and address your weaknesses. Life is a growth and learning process.

- Pick your desired outcome and then determine the process that best helps you reach your destination.

- Enjoy the process not just the end result.

2. Fitness Facts:

- Cross Training is the best approach to creating a well-rounded fitness program that yields the best results.

- Cross training helps to minimize injury and reduce boredom.

- Strength training is as important as aerobic training in building a strong and resilient body. It significantly improves your overall energy, posture, metabolic function, reduces chance of injury, and thus improving longevity and quality of life.

- It is important to train at different intensity levels. High intensity training whether it involves, speed work on the track, on the bike, in the pool, doing explosive movements such as plyometrics, agility or medicine ball activities, should also be included once the athlete has a solid fitness base and is being supervised. High intensity training is always done in short intervals, followed by appropriate rest intervals. It is only a supplement to your other aerobic and strength training.

- Focusing on your day to day or life problems during intense exercise can cause a significant spike in stress hormones ( cortisol or norepinephrine). When you engage in both, the levels of stress hormones skyrocket over time. Repeated spikes increase your risk of heart disease and diabetes. Instead , focus on your breathing and surroundings. Try to empty your mind so that you will be refreshed and ready to deal with new challenges.

- Recovery from training is crucial to maintaining your efforts in reaching your specific fitness goals. The harder you train the more you need to recover. Replenishing your body with a 4:1 ratio of carbs/protein is vital.

- Nutritional recovery needs to happen within 90 minutes of training. Drinking caffiene along with your recovery meal refuels your muscles faster, by triggering an increase in blood glucose and insulin levels, thus helping the muscles store glucose as glycogen. Glycogen is how we store energy in our muscles. If it is too depleted and not restored, our bodies cannot function optimally. Endurance athletes know all to well when this happens - otherwise known as bonking or hitting the wall.

3. Health Facts:

- Exercise is essential to our blood supply. Oxygen which is vital for life function is carried by the blood via hemoglobin. Aerobic exercise which strengthens our heart function ( blood volume and cardiac output) is crucial to getting the much needed oxygen to all the vital areas of the body
( brain, major organs, muscles, and various tissues). Exercise in fact not only helps to ensure a healthy blood supply but it reduces the onset of atherosclerosis which increases the risk of heart disease.

- Thicker ( more viscous) blood can also increase the risk of diabetes. Slow flowing blood may delay the delivery of insulin to cells, raising blood sugar and fooling the pancreas into producing more insulin. Overtime, the pancreas is unable to keep up with demand, leading to diabetes.

- Herbs and spices may fight the hazards of high blood sugar. Some spices have anti-oxidant properties ( ex: cinnamon and Jamaican Allspice) block glycation - where blood sugar binds to proteins such as hemoglobin. Glycation can trigger an immune attack.

The Power of Exercise

2009-01-25T13:45:00.000-08:00

Exercise: Powering the Body's Energy

Nothing elevates your energy faster and more effectively than exercise. When you exercise, you are not just training your muscles, you are also training your DNA. Amazingly, you can actually change your genetic makeup that you inherited.

Research indicates that with even moderate exercise, your mitochondria ( your cellular energy factories) literally grow in size and efficiency. Basically, the more you move the more energy your body will make.

The human body is similar to a self-winding watch - it's designed to generate more energy when you move. When you activate your muscles, you are revving up the gears of your molecular machinery.

- Oxygen utilization increases and becomes more efficient.
- Sugar (glucose) is better processed.
- Fat burning is increased.
- Brain cells regenerate faster.
- Brain functions improve: memory, problem-solving, concentration and altertness.
- Cardiac and pulmonary functions improve.
- The nervous system shifts toward a calming state ( parasympathetic)
- Your brain releases the "feel good" neurotransmitters - serotonin and endorphins.

The Oxygen Factor:

Oxygen is a crucial raw material of energy production. Exercise increases the oxygen supply to your cells. Exercise enables your lungs to become more efficient at extracting oxygen from air; the heart pumps more blood and blood vessels dilate, which increases oxygen delivery; hemoglobin releases a greater amount of reserved oxygen when body temperatures rise; and over time new capillaries actually grow.

By remaining sedentary, you are virtually suffocating your cells - you are not maximizing your oxygen reserves or energy supply.

The Mind-Body Connection:

What you believe and can conceive - you can achieve. Our body is directed by the mind. The more you do it, the easier it becomes. With exercise, as in all aspects of our life, what begins at an energy level - with thought or intention - translates to the molecular level and then
reverberates throughout the body . Exercise helps to build more efficient energy-building mitochondria; you also train and recruit more muscles to burn more sugar calories for the same amount of effort and produce more enzymes that better metabolize fat. As muscle develops and grows and fat dissipates, your cardiovascular endurance ( stamina) and energy levels rise and guess what, exercise becomes easier.

The Depression Connection:

Moderate exercise, according to many studies, is a powerful, natural anti-depressant. Exercise elevates the same neurotransmitters targeted by antidepressant medications, but without all the side effects, not to mention the cost. Many people suffer from mild forms of depression without realizing it. Regular exercise is the healthiest path to an improved state of mind.

Note: Individuals who have been prescribed antidepressants should not taper or discontinue use without a doctor's supervision.

Keep it Challenging and Stimulating:

It is important to always remember to start easy and gradually build intensity and duration. Always warm up to prepare the body for activity. Build a good strong base of fitness - balancing aerobic, strength (upper/ lower body and core), balance, agility, and flexibility into your training. Then you can introduce new challenges ( sports or new activities) that test your fitness levels. Creativity helps to reduce boredom and chance of injury - this is best accomplished by cross-training ( essentially alternating your workouts and varying the muscles used to perform in those workouts)

The Inner-Athlete:

It is never too late to discover your inner-athlete. Every step you take , every mile you walk, every weight you lift, and every breath you take gives you new energy and life. All of the actions you take today will improve your life for years to come. The key is getting in touch with your inner potential. It starts with a thought and intention. It develops and continues with your commitment and desire to live a healthy life. You can use the power of the mind - such as creative visualization or guided imagery. Seeing yourself as athletic may be one of the most powerful tools you have for actually becoming athletic.

Two keys in successful visualization include - make it detailed and to visualize in the present. Support your visualizations with affirmations ( Ex: I am strong, I am fit, I feel great).

The inner athlete exists within each and every person. The journey begins with self-awareness and self-examination. Make a clear map of the terrain that lies ahead. Make a plan and make sure to strengthen your resolve by creating a strong support network. By getting clear of your goals and the obstacles that block your success you can create a path to reaching your potential - and eventually connecting with your inner athlete.

2009-01-24T13:19:00.000-08:00

Wellness Tips for 2009

1. Make A Plan - Reaching short-term goals leads to long-term success. Do a self-assessment that examines your current life and helps you to get clarity on on how your thoughts and beliefs influence your behaviors and actions. Get clear on your strengths and weaknesses and how they play a role in helping you reach your desired goals. It is important to realize that how you live your life today will greatly impact your quality of life for many years to come.

2. Create a Journal - Tracking your activities and decisions helps you to connect with your successes and failures. Charting your achievements and setbacks helps you to move forward and helps establish accountability.

3. Expect some Roadblocks - Not every road is paved smoothly. Have a plan and stick to it. It's normal to encounter boredom or simply lose motivation and interest. Be creative and re-commit to your efforts.

4. Create a Support Network - Workout with a friend(s) or hire a personal trainer. Here again, accountability is helpful in helping you meet your desired goals.

5. Find a New Challenge - Pick up a new sport or activity that interests you.

6. Make Exercise /Training a Priority - It's too easy to push fitness aside and justify other obligations you may have. Organize your workouts as well as your meals into your schedule
(daytimer, PDA, smartphone, etc).

7.Consistency Leads to Results - Like anything in life the more effort you put in the better the results you will achieve. Working out and eating right will help you look, feel and perform better. Once you notice and appreciate these changes - this will help motivate you to maintain your goals and your commitment to healthy living.

Benefits of Exercise:

1. Improved longevity and quality of life - helping reduce the effects of aging.

2. Helps with stress management which directly impacts health and prevention of disease.

3. Improves sleep ( especially deep, restorative REM sleep) - vital to mental health, immune and metabolic function.

4. Key to metabolic function - impacting weight gain and management.

5. Strengthens immune system and helps prevent( or better control) illness and disease such as hypertension, diabetes, obesity, heart disease , cancer, arthritis, dementia, metabolic syndrome, and much more.

6. Increases energy and improves mood and stabilizes mood swings.

7. Improves Brain Function - memory, concentration, alertness, creative thinking, problem solving ( oxygenating the brain and stimulating neural function)

8. Need to incorporate strength training ( upper and lower body and core), aerobic conditioning, balance, agility and flexibility.

Stress Management:

1. Un-managed stress leads to a variety of illnesses and disease.

2. Stress comes in many forms ( job-related, personal, social, financial, health)

3. Type A personalities are particularly vulnerable and often struggle with life- imbalances such as too much work, too little sleep, exercise and play.

4. Exercise , combined with healthy nutrition are critical to managing stress. In addition, the use of relaxation techniques such as meditation, deep breathing, yoga, biofeedback, and guided imagery have been proven to significantly reduce the effects of stress.

5. Working out should not be an additional stress in your life. Find something that you enjoy and will maintain. Keep it challenging and stimulating.

Healthy Nutrition:

1. " You are what you eat"

2. Eating right is a mindset. Much like exercise and managing stress - the effort matches the result. Good habits produce good outcomes.

3. Proper nutrition will compliment your fitness training and produce a strong and reslient body.
Together, they will help to prevent the onset of disease - cancer, heart disease, obesity, diabetes, stroke and other degenerative effects of aging.

4. Your body is an amazing machine - but years of abuse and neglect and your body will not support you as you age. It's simple: Take care of your body and your body will take care of you.

Nutritional Facts:

1. Your metabolism will slow 3% each year after the age of 35.

2. The more muscle you build the higher your metabolic function as you age.

3. If you don't build muscle you will add bodyfat.

4. Hydration is essential to your metabolism. Dehydration will not only slow down your metabolism (and fat burning) and digestive functions, it will impact the nervous system
( brain processes and nerve communication), circulatory system ( heart function and blood supply), muscular system( muscle building, tone and strength), and skeletal system ( bone health).

5. Eat 5-6 small meals each day. Frequent small meals boost the metabolism and helps to control hunger.

6. Don't skip meals. Never skip breakfast.

7. Include 25-35 g of fiber each day ( green vegetables, whole grains, beans, oatmeal, fruit).

8. Avoid refined sugars. Never eat carbs alone. Refined sugar and simple carbs trigger insulin release. Insulin takes carbs you eat and converts it to fat. Insulin forces the body to burn only sugar fuel and changes this sugar into fat and cholesterol. Also, overeating any food ( except green veggies) causes a spike in insulin. Basically, in the presence of insulin, you cannot burn fat as fuel. Fiber is a key to buffer and slow the insulin response.

9. Skipping meals and low-calorie diets lead to weight gain. Due to elevated cortisol( also brought on by stress). Cortisol releases stored sugar from your body triggering insulin and causing fat storage.

10. Glucagon ( The fat-burning hormone) - is the opposing hormone to insulin. Insulin takes the sugar you eat converts it to fat. Glucagon takes the stored fat and breaks it down into sugar for fuel , thus fat-burning.

11. Eating more protein and exercise both increase glucagon levels.

12. Minimimize alcohol consumption which impacts fat metabolism and liver function.

2008-11-18T11:17:00.000-08:00

Reaching and Solidifying Your Goals

For most of us, a goal is the endpoint of a desired action or behavior. Reaching a desired goal is never guaranteed. Achievement is obviously the objective and below are a few tactics and suggestions that may improve those odds.

1. Be Flexible - When sudden changes in your plan occur, stress damage control. Discover alternatives to minimize the impact of the problem, and be open to new opportunities. Many solutions can be found in second and third options.

2. Accept Responsibility - When things get challenging and difficult people often tend to blame others or circumstances for lack of progress. Instead of becoming defensive and looking for blame, re-group and re-focus your energy to solving the problem.

3. Strive for Balance - Prioritize your time and efforts, especially if working towards several goals. Adjust your focus and time spent based on its importance.

4. Ask for Help - A key to goal achievement is building networks with others. Identify those individuals that can help you reach your objectives, and ask for their assistance. You might be surprised how many people are willing to step up and help.

5. Think Long, Think into the Future - Keep track of your ultimate objective. Reaching short-term goals leads to long-term success. Staying focused on the benefits of achieving your goal, will increase your motivation. Keep visualizing your outcome and stay clear on the process that will lead to your desired goal.

6. Establish Compatible Goals - Competing goals can leave you exhausted and stressed. When goals conflict with each other, they compete for your time, energy and personal resources.

7. Minimize Interruptions - Stay on track. Commitment and follow-through are critical to success.

8. Review and Check - Reviewing your goals helps to identify the progress you have made, and furthermore, provides an opportunity to ensure you are on track.

9. Chart Setbacks and Progress - Success is not only what we accomplish but also what we overcome. We cannot progress and grow unless we examine our mistakes. Analyze your mistakes and learn from them. Once a week, look over your efforts ask yourself the following questions:
- Are you using your time and energy wisely to reach your objectives.
- What are your strengths in reaching short-term goals?
- How can you maximize your strengths in reaching long-term objectives?
- How can you convert weaknesses into strengths?

10. Be Prepared - Ask yourself if you are willing to make short-term sacrifices to reach long-term objectives. Rate your objectives and be prepared to do whatever it takes to achieve those you rate with high priority.

11. Expect Some Roadblocks and Problems. Not every road is paved smoothly. Tackle each problem as soon as you encounter it. To be a successful goal - achiever you must be a good problem solver. Stay alert and calm.

How exercise Prolongs Health and Life

2008-09-09T12:00:00.000-07:00

All -Cause Mortality:

1. Benefit - For active people, a consistent 30% reduction in risk of dying during the studies' follow-up periods.
2. Exercise Required - 4-5 hours per week of moderate activity is associated with significantly lower risk.

Cardiorespiratory Health:

1. Benefit - A 20- 35% reduction in risk of heart disease, cardiovascular disease and stroke.
2. Exercise Required - Depending on fitness level. Minimum 2- 2.5 hours per week and up to 5-7 hours for well-conditioned people. Also, important to add moderate intensity intervals , depending again on fitness levels.

Diabetes/Metabolic Health:

1. Benefit - A 30-40% reduction in Type 2 diabetes or metabolic syndrome, a group of conditions considered a precursor to the disease.
2. Exercise Required - Between 2 and 5 hours of moderate activity.

Cancer:

1. Benefit - Approximately 30% reduction in risk of colon cancer and 20% reduction in for breast cancer.
2. Exercise Required - Between 30-60 minutes of moderate to vigorous exercise daily.

Weight Loss/ Management:

1. Benefit - Greater than 5% loss of body weight and/or weight maintanence.
2. Exercise Required - Approximately 5 hours per week of moderate activity 0r 3 hours of vigorous activity ( assuming no dietary changes).

Muscular Health:

1. Benefit - Increase in strength and power; slowdown in muscle loss associated with aging.
2. Exercise Required - 2-3 resistance training sessions per week, using enough weight to achieve muscle fatigue ( approx: 8-12 repetitions). Important to warm up and stretch all muscle groups ( upper and lower body) Also it's important to work on core strength and stability and balance.

Bone Health:

1. Benefit - increase in bone mineral density and reduction in risk of fracture.
2. Exercise Required - Minimum of 4-5 hours of walking or 5 hours of combined endurance and resistance training per week.

Functional Health:

1. Benefit - Approximately a 30% reduction in the risk of age-associated inability to carry out daily activities; reduced risk of falls.
2. Exercise Required - 2- 5 hours per week over 5 days to include aerobic and muscle strengthening activities , balance and core strength training and stretching ( yoga and tai chi).

Mental Health:

1. Benefit - Lowered risk of depression and dementia.
2. Exercise Required - 2 - 5 hours of aerobic and strength training, also to include yoga and meditation

Effects of Sleep Deprivation

2008-07-01T16:17:00.000-07:00

Causes of Sleep Deprivation

Not getting solid and restorative sleep, especially over long periods of time can create significant stress and illness. Our bodies are designed to sleep approximately 6-8 hours each night. Our biological clock is set ( and can be reset) to get certain amount of sleep every 24 hour cycle. Missing sleep or experiencing sleep deprivation can have profound effects on our life.

Before examining the effects of sleep deprivation , lets first examine what may be some underlying causes. In order to know what treatment you may need or how to correct the problem, it's important to determine the cause of your sleep disorder. For example, those with specific lifestyle habits that effect their sleep will need to alter their lifestyle, those on medication or people that suffer from some clinical disorder may need to change their medications.

Lifestyle

Fatigue and sleeplessness are often a direct result of lifestyle choices. For example, consuming caffeine or alcohol close to bedtime is among the most common cause of sleep deprivation - arousing the bodies nervous system for many hours after use. Watching TV or working late on a mentally consuming project can drastically alter normal circadian patterns by over stimulating the brain at a time when it wants to shut down and prepare for sleep. Continual disruption of the natural sleep cycles can alter the circadian patterns and make for disturbed sleep.

Consequently, identifying the specific habits or lifestyle choices you make that affect your sleep can help you pinpoint what you need to work on or alter. Maintaining a sleep diary in which you record sleep details of both good and bad sleep. Sleep diaries should include - the date, foods you ate that day ( and times you ate), whether or not you exercised ( type and intensity), and any particular stresses.

While certain lifestyle choices cannot be changed, such as work , you can take certain steps to improve your sleep once you understand the causes.

Medications

Medications can interfere with the body's natural rhythms, leading to restlessness, insomnia, and fatigue. Unfortunately, some people look to sleeping aids ( ambien, tylenol3, etc..) to force rest or sleep. However, taken over long periods of time, they lose their effectiveness and interfere with the body's natural sleep cycles. Research has indicated that sleeping pills further interfere with deep sleep and REM sleep which in turn have greater health implications.

Talk to your doctor or a specialist if after starting any medications you are experiencing any sleep problems. Other medications might suit your body better. A few restless nights can be normal. Your sleep, however, should not be compromised a few weeks into a new medication regimen.

Medical Conditions

Underlying health conditions can also interfere with sleep patterns, making it difficult to fall or stay asleep. Medical conditions can be either physical or mental in nature. For example, asthma (physical) may make sleeping difficult, whereas, post-traumatic stress disorder and depression (mental) can lead to insomnia.

If you are having difficulty sleeping, are not on any medications and don't have lifestyle habits that affect your sleep, seek medical attention to determine whether or not you suffer from any other medical condition that is affecting your sleep.

Lack of Sleep and Weight Gain

Sleep is critical to good health and a good metabolism. Sleep is a time when our bodies replenish, repairing the mental and physical stresses that we are subjected to every day. Unfortunately, our over-achieve culture has led to a sleep-deprived generation. Our brains have been over stimulated by the likes of 24 hour cable TV, PDA's, cell phones, and computers which has led to fatigue, compromised health and weight gain.

Experts believe that adults need seven to eight hours of quality sleep per night. Research indicates that reduced amounts of REM sleep can lead to increased food intake. There are two phases of sleep, Non -REM sleep and REM sleep.

Non-REM sleep consists of 4 phases:
- Phase 1: A person is in between wake and sleep, and can be easily awakened.
- Phase 2: A period of light sleep where the body temperature drops.
- Phase 3 and 4: This is deep sleep known as delta sleep. This is a restorative stage - the body is repairing itself, building bone and muscle and releasing certain hormones.

REM: This the dream stage - increased brain activity and less muscle activity.

Each cycle lasts about 90 minutes. If your sleep cycles get disturbed and your body does not experience adequate delta and REM sleep , there is greater likelihood of experiencing weight gain due to compromised metabolic function and increased desire to eat.

Sleep Apnea and Weight Gain

Research indicates that sleep disorders such as sleep apnea ( person stops breathing due to an obstructed or blocked airway) may contribute to obesity. It is more common in overweight men.
Other factors include: over 40, having a large neck, and family history of the disorder. If left untreated it can lead to high blood pressure, a heart attack or stroke. people who suffer from sleep apnea or other sleep disorders are less likely to enter the deeper, more restorative phases of sleep and therefore, a greater risk of weight gain.

Sleep, Hormones and Weight Gain

2 Hormones - Leptin and Grehlin help the body control appetite and weight gain and loss. Leptin suppresses appetite and Grehlin increases appetite. When a person is deprived of sleep, levels of Grehlin increase leading to greater food intake, and levels of Leptin decrease. Regardless of whether you eat right and exercise regularly, this hormone shift , aggravated by sleep deprivation, can cause or intensify obesity.

Getting your sleep problems diagnosed and treated might be a crucial step in helping you with your weight-loss goals. Getting good restorative sleep might be the answer.

Quality Sleep and Exercise

People who exercise regularly appear to suffer less sleeplessness problems. Exercise seems to help our bodies transition between the phases of sleep more consistently and smoothly. With the physical stress from exercise on the body, the brain increases the amount of time we spend in deep sleep - repairing and restoring the body. Too much exercising or over-training, however can have the opposite effect, leading to insomnia. Generally speaking, 60-90 minutes of exercise or training per day is considered safe, with minimal negative sleep effects. This should also be accompanied by good hydration and eating habits that support your individual activity and fitness level. It is also important to choose your exercise time wisely. Late-night training can interfere with a good night's sleep. Morning or daytime seems to work best.

Your fitness regimen should include: aerobic conditioning, functional and core strengthening, stretching ( perhaps yoga) , meditation and deep breathing, and complimented by a healthy and balanced diet.

Aging and Sleep

Aging seems to directly impact sleep patterns. By middle age, we spend less time in deep sleep- sleep is more shallow and we tend to wake more often. By 60-70 years of age, there is a marked decrease in delta sleep( restorative sleep), impacting men slightly more than women. However, the amount of time spent in REM sleep remains the same.

The total amount of time spent sleeping increases slightly as we approach 65, as does the time to fall asleep.

Our sleep patterns change due to both physical and lifestyle changes that occur as we age:
- Aging bladder
- Changes in body temperature cycle
- Decreases in chemicals ( melatonin, growth hormone) that regulate sleep.
- Changes in diet
- Inactivity ( lack of exercise)
- Decreased exposure to natural light
- Decreased mental stimulation

Despite these changes and sleep problems that occur with age there are ways to cope with changing sleep patterns to ensure we get a good night sleep and wake with a new sense of energy and vitality.

1. Adopt an active lifestyle - contributing to increased memory and positive state of mind which lead to supporting anti-aging efforts. Staying active helps you fall asleep and ensure a more complete night of sleep.

2. Develop good sleep habits - minimize naps during the day. Try to get to bed at the same time each night and similarily, try to wake at the same time.

3. Do not eat to close to bedtime - if you are hungry make it a light , easily digestible snack.

4. Keep a positive outlook on life - worries and depression can disturb your sleep.

5. Prepare for sleep with light reading or soothing music.

Further Effects of Sleep Deprivation

Sleep deprivation directly impacts learning , memory and clarity of thought. New information will not be well processed if you suffer poor sleep. A complete night of uninterrupted sleep cycles is needed to fully assimilate the new ideas. Different parts of the brain are rested and regenerated during different sleep phases. During REM sleep, memories are consolidated and categorized by the brain. New synaptic connections are also formed during REM sleep, aiding learning. If REM sleep is reduced, new knowledge might not be retained ( long-term memory affected). Conversely, short-time memory might be improved in the sleep deprived person because the part of the brain that controls short-term memory has remained on and the memories are still fresh.

- Sleep deprived people are more accident-prone than well rested people. Those that are sleep deprived can fall asleep at odd times without any awareness.

- Sleep deprivation leads to concentration difficulties which can affect performance at work, in sports, and communication with others. This person can also experience a lack of energy which also impacts the above mentioned.

- As covered earlier, people who are chronically short of sleep have a tendency to gain weight. This weight gain, left unaddressed, can lead to heart disease and diabetes. The body of a sleep deprived person produces less growth hormone and a weakened immune system which can contribute to faster aging and disease.

Sleep is essential to life and good health. The key is in organizing your schedule that works in supporting good sleep habits.

Good night and happy dreams.

Willpower

2008-06-06T05:46:00.000-07:00

Research supports that willpower is not a personality trait or a skill, rather it operates like a muscle, and as such, it can be strengthened - but also easily fatigued. So, the question is, how do we train it?

You are at a breakfast buffet - do you select the healthy options or the fried foods and pastries?

You are going to bed late, skipping breakfast and your workout and simply grabbing 3 espresso shots to start your day. Is this a healthy alternative?

Staying on the treadmill ( the weather is unpleasant outside) for a time goal you set and you are watching the minutes go by and feeling the increasing fatigue and boredom. Are you losing motivation?

Your schedule is becoming increasingly demanding - commitments to family and work. Your workouts are becoming shorter and less frequent. How do you respond?

What do all of the above have in common? Each requires willpower - the ability to ignore temporary pleasure or discomfort to pursue a longer-term goal.

The research further indicates :

- Willpower is a mind-body response, not merely a mindset.
- Using willpower depletes resources in the body.
- Willpower is limited.
- Willpower is trainable.

1. Willpower is in the Mind and Body.

Mind-body responses allow you to adapt to some challenge due to coordinated physiological changes. (Ex: The fight-or-flight response to stress or danger- with increased heart rate, blood pressure, and heightened sense. The relaxation response, in contrast, allows the body to respond to its internal needs of digestion, growth and restoration).

Similarily, physiological changes occur in the body during acts of willpower - coordinated responses that help us adapt to challenges requiring self-control. The mind-body response allows us to temporarily freeze our impulses and focus on our long-term goals.

Heart-rate variability (HRV) seems to help us slow down and proceed with intention, not instinct. Maintaining a higher HRV in the face of a self-control challenge seems to connect with an inner strength and stress resilience - stay focused ( as in the fight-or-flight response) and calm (as in the relaxation response). The result - acting to support our higher good and not giving into immediate gratification.

2. Willpower Depletes Resources of the Body

The mind-body response of exercising willpower actually produces fatigue. In essence, mental self-control effects physical stamina. Our mind and bodies draw from the same source of strength - glucose. Glucose is the primary fuel for the body as well as for willpower. Willpower engages many areas of the brain and uses up high levels of fuel.

When blood glucose levels are low, willpower is impaired, impacting self-control, attention, emotions and behavior. Therefore, it is vital to maintain a healthy diet and choose foods that stabilize blood glucose levels and not skip meals.

3. The Limits of Willpower

As with the body - no matter how fit we are, exertion can lead to exhaustion. Self-control depletes willpower. Since willpower is limited - each act of self-control is a win-lose situation, helping in the immediate time frame but potentially leading to a loss of control later. Ex: Resisting the impulse to splurge on expensive clothes makes it more difficult to resist a high-caloric dessert at dinner. Therefore, it's important to set priorities and be easy on ourselves with less important decisions.

Further research indicates:

- Image can deplete willpower. Managing our image in work or social settings - especially when repressing our natural personality - impacts other goal setting.

- Social stress impacts willpower. People feeling socially rejected have less control over their thoughts and health-enhancing behaviors.

- Social support is critical to developing willpower - share your goals and celebrate your successes with others.

- Make a list of things in your life that create stress and make a plan of the things in life that are in your control. If you cannot control it, cross it off the list.

4. Restoring Willpower

Getting adequate sleep is essential to restoring willpower once it is exhausted. Sleep deprivation weakens our resolve and we head toward the path of least resistance. We often revert back to unhealthy habits that require less mental/physical effort.

Elevating one's mood also seems to help restore willpower - this can be done by gifting or rewarding oneself after we have followed through with a new healthy behavior.

Getting enough sleep, laughter, positive thinking and treating yourself - are helpful strategies that give people a sense of greater control over their willpower reserves.

5. Increasing Willpower

Willpower can be trained like a muscle. The more you work it, stretch it, and let it recover, the stronger, more flexible and more resilient it will become. Committing to incremental, consistent acts of willpower in any area of life - from improving your posture to creating a sound financial plan - can increase overall willpower.

6. Conserving and Bypassing Willpower

If willpower is inherently limited, it would make sense to conserve it. Planning in advance is a key strategy in conserving willpower. Organize your life so you don't have to think about what you are going to eat or whether you are going to exercise. Emphasize the positive - make healthy choices in advance and in moments of greatest strength.

Deal with obstacles before they arrive. Often writing in a journal about how to deal with barriers to exercise leads to greater adherence to the program. Visualizing your success and following through with your intentions and plans leads to better results.

Also, you can face challenges by completely bypassing willpower and drawing on a different strength - motivation. Instead of focusing on the sacrifice or effort, focus on the positive reward of the behavior. " Who do you want to be". "Why do I care". "What's the higher purpose" - create a self-image in your mind that leads to success.

In summary:

- Willpower is limited. Set reasonable goals and priorities. Save it for when it really matters.
- Reaching for success has bumps on the road. Setbacks will happen and they are only temporary.
- Willpower is not "all in the mind". The fuel that supplies the mind-body that's needed to face life's challenges include - rest, a healthy diet, a balanced exercise regimen and a flow of positive experience.
- Understand that your ability to adhere to a health or fitness program can be challenged by the demands of your job, family, and other relationships.
- Identify and reduce stress in your life which will support any significant life change.
- Conserve or bypass willpower by focusing on other strengths such as planning, commitment and positive motivation.