Fitness Friday[1]
BRIGHT MINDS
Program, which is designed to identify and treat all 11 risk factors that
contribute to memory problems. Here is what the words BRIGHT MINDS stand for:
B – Blood Flow
R – Retirement/Aging
I – Inflammation
G – Genetics
H – Head Trauma
T – Toxins
M – Mental Health
I – Immunity/Infection Issues
N – Neurohormone Deficiencies
D – Diabesity
S – Sleep Issues
Watch your weight
being 20 pounds overweight has a number of BRIGHT MINDS vulnerabilities,
including low blood flow to the brain as well as high blood glucose,
homocysteine and ferritin, or iron—all tied to faster aging.
In addition to
getting older, the general risk factors associated with living past retirement
age are:
·
Not
working or working less than half-time
·
Social
isolation
·
A lack
of new learning
·
Having
attained less than a high school education
It is a good idea
to have a checkup with your health-care provider to evaluate your current state
of health. Request these specific lab tests:
·
Ferritin
·
Telomere
length (telomeres are casings at the ends of chromosomes that shorten with age;
people with longer telomeres tend to live longer)
You can take these
simple steps to make sure your mind and memory are sharp for years to come:
·
Spend at
least 15 minutes a day learning something new, such as a language, a musical
instrument or dance moves
·
Take
your health seriously—eat well, exercise, get seven hours of sleep a night
·
Eat more
antioxidant-rich foods like cocoa, walnuts, blueberries, artichokes and
pomegranates, and more choline-rich foods like eggs, chicken, turkey, beef,
scallops, shrimp, salmon, cod, chickpeas, and lentils
·
Limit
your consumption of charred meats
·
Supplement
your diet with a good multivitamin/mineral, extra vitamin D, omega-3 fatty
acids EPA/DHA and the following nutraceuticals to strengthen your brain: PS
(phosphatidylserine), alpha GPC (alpha-glycerylphosphorylcholine), ALCAR (acetyl-L-carnitine),
huperzine A, saffron (standardized extract), sage
·
Try a
daily 12-to-16-hour fast to help your brain clear out debris (if dinner is at 7
pm, breakfast should be no earlier than 7 am)
·
Get the
social support you need so you aren’t isolated or lonely
·
Volunteer
for an organization you believe in
·
Donate
blood if your ferritin is too high
Fitness Friday
Recognizing that God, the Father created man on Friday the 6th day I propose in this blog to have an entry that shares on how to recreate and renew yourself in strength, mind, soul and heart.
Sleep is an important element of life and along with it is the rest or recreation. One must regenerate not only the body but the mind and soul as well.
25 Ways to Re-Create[3]
1. Saltwater Fishing-As the title indicates, saltwater fishing takes place out at sea giving fishermen the opportunity to catch large and exotic fishes such as the Marlin. The big drawback to this activity is that you have to have access to a boat (either own, know someone who does, or rent), and own special fishing gear that can handle large catches.
2. Bird Watching- With about 10,000 species of birds and only a handful of people who can claim having seen over 7000 of them, bird watching is become a popular recreation activity. It’s believed that bird watching is an expression of the male hunting instinct while others links it with the male tendency for “systemizing”. Either way, bird watching is a great, safe way to enjoy nature.
3. Skiing- Also known as downhill skiing, Alpine skiing began as a club sport in 1861 at Kiandra in Australia. Today, most alpine skiing occurs at ski resorts with ski lifts that transport skiers up the mountain.
4. Snowboarding-An American born sport that is getting worldwide attention, snowboarding was developed in the 1960’s and became part of the Olympics in 1998. Like any other extreme sport, snowboarding does present risks of injury (especially for new participants), in fact, you are twice as likely to get injured while snowboarding than Alpine skiing.
5. Overnight Backpacking- Not to be confused with backpacking for traveling purposes, overnight backpacking describes a multi-day hike that involves camping. Aside from the health benefits, backpacking allows adventurers to enjoy remote places that are usually un-accessible by any other means.
6. Snowshoeing-Snowshoeing is a great way to enjoy the outdoors during winter months while maintaining an active and healthy lifestyle. In fact, as of 2006, at least 500 American schools have started offering snowshoe programs in their physical education curriculum to help combat obesity.
7. Skateboarding-Skateboarding appeals to people all over the world. In a 2002 report, it was found that there were 18.5 million skateboarders in the world. 85 percent of those who had used a board in the last year of the poll were under the age of 18.
8. Trail running-An increasingly popular sport, trail runners have increased from 4.5 million to more than 6 million in the United States alone between 2006 and 2012.
9. Snorkeling-If you want to check out an underwater world without the mess of complicated equipment and tanks, snorkeling is for you. Not only is it simpler than scuba diving, but cheaper as well since you are not required to have a license and or permit to dive.
10. Bowhunting- Unlike hunting with a rifle, Bowhunting places the hunter in closer proximity to its prey and is more physical (in that you burn more calories by using a bow rather than firing a gun). This activity entices many new participants; however, it is a controversial sport due to the fact that animals tend to die slowly when struck by an arrow.
11. Cross-Country Skiing-Considered to be one of the most grueling endurance sports out there, cross country skiing promises to test your fitness. If you are looking for a sport that burns the most calories per hour, this is it.
12. Wake Boarding-No waves? No problem. Wake boarding makes up for the lack of waves with a boat by dragging you along. This activity is relatively safe, popular, and will definitely keep you fit if done consistently.
13. Fly Fishing-A perfect activity for enjoying the outdoors, fly fishing requires some technical skill (mainly casting techniques) but these are relatively easy to learn.
14. Sailing-Probably one the most romantic outdoor activity on this list, sailing captivates the imagination and offers participants a chance for a relaxing trip on the seas. The only downfall to this activity is the price of a sailboat.
15. BMX Biking-BMX bicycling is an impressive sport to watch, which is probably why so many people attempt to get into it. If you are thinking of doing the same, be warned, you can’t fear getting hurt as falls, scrapes, and fails are common.
16. Surfing-A challenging sport, surfing definitely requires some skill development. Nevertheless, many people attempt this dynamic sport.
17. Scuba Diving-With the opportunity to experience a rare and stunning encounter with a world outside the norm, it’s not surprising why so many people try out scuba diving. Just be careful as scuba diving can get a bit expensive and certification is required for solo divers.
18. Climbing-The danger factor should be obvious with this one. Nevertheless, climbing appeals to many first-time participants and many more find it to be a great outdoor activity. If you’re thinking about giving this a try, I suggest starting out in an indoor climbing facility.
19. White Water Rafting-With six grades of intensity, white water rafting appeals to veterans and novices alike. With that said, if you want to try rafting for the first time, be sure to stick to the lower grades since white water rafting can be dangerous.
20. Sea Kayaking-Kayaking in the sea will allow you to enjoy an active lifestyle while gliding through open waters. It’s a relatively easy sport to get into and for the most part safe (unlike the next item on our list).
21. White Water Kayaking-A surprisingly popular activity for first time practitioners, white water kayaking is a pretty intense sport. If you’re not careful, you can end up seriously hurt, or worse…dead. Nevertheless, 35% of first-time participants indicate that this is their sport of choice.
22. Adventure Racing-You just never know what you will get with adventure racing. As the name suggest, the ‘adventure’ can consist of swimming, running, climbing, kayaking, etc. There usually is no time limit and some races can even last days.
23. Triathlon Consisting of three continuous and sequential endurance disciplines (running, bicycling, and swimming), a triathlon does not require a particular high level of skills per se. However, the training for such an event can be grueling.
24. Windsurfing-An engaging combination of sailing and surfing, windsurfing takes the #2 spot on our list. If you’re itching to try this sport, know that it does take some patience and perseverance to become proficient. You must develop your balance and core stability; acquire a basic understanding of sailing theory; and learn a few techniques.
25. Stand Up Paddling-Stand up paddling (SUP) is the #1 activity for new time users. Similar to surfing in that you stand on a board. In SUP, waves are not required, and you can enjoy a tranquil stroll while enjoying a total body workout.
15 Qualities You Need to Develop Mental Toughness
Mental toughness is a huge indicator of success. Here’s how to know if you’ve got it.
Inc.- Travis Bradberry
Read when you’ve got time to spare.
Photo by Buena Vista Images/Getty Images
We all reach critical points in our lives where our mental toughness is tested. It might be because of a toxic friend or colleague, a dead-end job, or a struggling relationship.
Whatever the challenge, you have to be strong, see things through a new lens, and take decisive action if you want to move through it successfully.
It sounds easy. We all want good friends, good jobs, and good relationships.
But it isn't.
It's hard to be mentally tough, especially when you feel stuck. The ability to break the mold and take a bold new direction requires that extra grit, daring, and spunk that only the mentally toughest people have.
It's fascinating how mentally tough people set themselves apart from the crowd. Where others see impenetrable barriers, they see challenges to overcome.
When Thomas Edison's factory burned to the ground in 1914, destroying one-of-a-kind prototypes and causing $23 million in damage, Edison's response was simple: "Thank goodness all our mistakes were burned up. Now we can start fresh again."
Edison's reaction is the epitome of mental toughness—seeing opportunity and taking action when things look bleak.
There are habits you can develop to improve your mental toughness. In fact, the hallmarks of mentally tough people are actually strategies that you can begin using today.
1. Emotional intelligence.
Emotional intelligence is the cornerstone of mental toughness. You cannot be mentally tough without the ability to fully understand and tolerate strong negative emotions and do something productive with them. Moments that test your mental toughness are ultimately testing your emotional intelligence (EQ).
Unlike your IQ, which is fixed, your EQ is a flexible skill that you can improve with understanding and effort. It's no wonder that 90 percent of top performers have high EQs, and that people with high EQs earn $28,000 more annually (on average) than their low-EQ counterparts.
Unfortunately EQ skills are in short supply. TalentSmart has tested more than a million people, and we've found that just 36 percent of these are able to accurately identify their emotions as they happen.
2. Confidence.
"Whether you think you can, or think you can't—you're right." —Henry Ford
Mentally tough people subscribe to Ford's notion that your mentality has a powerful effect on your ability to succeed. This notion isn't just a motivational tool—it's a fact. A recent study at the University of Melbourne showed that confident people went on to earn higher wages and get promoted more quickly than others did.
True confidence—as opposed to the false confidence people project to mask their insecurities—has a look all its own. Mentally tough people have an upper hand over the doubtful and the skittish because their confidence inspires others and helps them to make things happen.
3. The ability to neutralize toxic people.
Dealing with difficult people is frustrating and exhausting for most. Mentally tough people control their interactions with toxic people by keeping their feelings in check. When they need to confront a toxic person, they approach the situation rationally. They identify their emotions and don't allow anger or frustration to fuel the chaos. They also consider the difficult person's standpoint and are able to find common ground and solutions to problems. Even when things completely derail, mentally tough people are able to take the toxic person with a grain of salt to avoid letting him or her bring them down.
4. Knowing how to embrace change.
Mentally tough people are flexible and are constantly adapting. They know that fear of change is paralyzing and a major threat to their success and happiness. They look for change that is lurking just around the corner, and they form a plan of action should these changes occur.
Only when you embrace change can you find the good in it. You need to have an open mind and open arms if you're going to recognize, and capitalize on, the opportunities that change creates.
You're bound to fail when you keep doing the same things you always have in the hope that ignoring change will make it go away. After all, the definition of insanity is doing the same thing over and over again and expecting a different result.
5. Saying no.
Research conducted at the University of California in San Francisco showed that the more difficulty you have saying no, the more likely you are to experience stress, burnout, and even depression. Mentally tough people know that saying no is healthy, and they have the self-esteem and foresight to make their noes clear.
When it's time to say no, mentally tough people avoid phrases such as "I don't think I can" or "I'm not certain." They say no with confidence because they know that saying no to a new commitment honors their existing commitments and gives them the opportunity to successfully fulfill them.
The mentally tough also know how to exert self-control by saying no to themselves. They delay gratification and avoid impulsive action that causes harm.
6. Knowing that fear is the No. 1 source of regret.
Mentally tough people know that, when all is said and done, they will lament the chances they didn't take far more than they will their failures. Don't be afraid to take risks.
I often hear people say, "What's the worst thing that can happen to you? Will it kill you?" Yet, death isn't the worst thing that can happen to you. The worst thing that can happen to you is allowing yourself to die inside while you're still alive.
It takes refined self-awareness to walk this tightrope between dwelling and remembering. Dwelling too long on your mistakes makes you anxious and gun shy, while forgetting about them completely makes you bound to repeat them. The key to balance lies in your ability to transform failures into nuggets of improvement. This creates the tendency to get right back up every time you fall down.
7. Embracing failure …
Mentally tough people embrace failure because they know that the road to success is paved with it. No one ever experienced true success without first embracing failure.
By revealing when you're on the wrong path, your mistakes pave the way for you to succeed. The biggest breakthroughs typically come when you're feeling the most frustrated and the most stuck. It's this frustration that forces you to think differently, to look outside the box, and to see the solution that you've been missing.
8. … Without dwelling on mistakes.
Mentally tough people know that where you focus your attention determines your emotional state. When you fixate on the problems that you're facing, you create and prolong negative emotions and stress, which hinders performance. When you focus on actions to better yourself and your circumstances, you create a sense of personal efficacy, which produces positive emotions and improves performance.
Mentally tough people distance themselves from their mistakes, but they do so without forgetting them. By keeping their mistakes at a safe distance, yet still handy enough to refer to, they are able to adapt and adjust for future success.
9. Refusing to let anyone limit your joy …
When your sense of pleasure and satisfaction is derived from comparing yourself with others, you are no longer the master of your own happiness. When mentally tough people feel good about something they do, they won't let anyone's opinions or accomplishments take that away from them.
While it's impossible to turn off your reactions to what others think of you, you don't have to compare yourself with others, and you can always take people's opinions with a grain of salt. Mentally tough people know that regardless of what people think of them at any particular moment, one thing is certain—they're never as good or bad as people say they are.
10. … And not limiting the joy of others.
Mentally tough people don't pass judgment on others because they know that everyone has something to offer, and they don't need to take other people down a notch to feel good about themselves.
Comparing yourself with other people is limiting. Jealousy and resentment suck the life right out of you; they're massive energy-stealers. Mentally tough people don't waste time or energy sizing people up and worrying about whether or not they measure up.
Instead of wasting your energy on jealousy, funnel that energy into appreciation. When you celebrate the success of other people, you both benefit.
11. Exercising.
A study conducted at the Eastern Ontario Research Institute found that people who exercised twice a week for 10 weeks felt more socially, intellectually, and athletically competent. They also rated their body image and self-esteem higher. Best of all, rather than the physical changes in their bodies being responsible for the uptick in confidence, which is key to mental toughness, it was the immediate, endorphin-fueled positivity from exercise that made all the difference.
12. Getting enough sleep.
It's difficult to overstate the importance of sleep to increasing your mental toughness. When you sleep, your brain removes toxic proteins, which are by-products of neural activity when you're awake. Unfortunately, your brain can remove them adequately only while you're asleep, so when you don't get enough sleep, the toxic proteins remain in your brain cells, wreaking havoc by impairing your ability to think—something no amount of caffeine can fix.
Mentally tough people know that their self-control, focus, and memory are all reduced when they don't get enough—or the right kind—of sleep, so they make quality sleep a top priority.
13. Limiting caffeine intake.
Drinking excessive amounts of caffeine triggers the release of adrenaline, the source of the fight-or-flight response. The fight-or-flight mechanism sidesteps rational thinking in favor of a faster response to ensure survival. This is great when a bear is chasing you but not so great when life throws you a curve.
When caffeine puts your brain and body into this hyper-aroused state of stress, your emotions overrun your behavior. Caffeine's long half-life ensures you stay this way as it takes its sweet time working its way out of your body. Mentally tough people know that too much caffeine is trouble, and they don't let it get the better of them.
14. Not waiting for an apology to forgive.
Mentally tough people know that life goes a lot smoother once you let go of grudges and forgive even those who never say they're sorry. Grudges let negative events from your past ruin today's happiness. Hate and anger are emotional parasites that destroy your joy in life.
The negative emotions that come with holding on to a grudge create a stress response in your body, and holding on to stress can have devastating consequences (both physically and mentally). When you forgive someone, it doesn't condone their actions; it simply frees you from being their eternal victim.
15. Being relentlessly positive.
Keep your eyes on the news for any length of time, and you'll see that it's just one endless cycle of war, violent attacks, fragile economies, failing companies, and environmental disasters. It's easy to think the world is headed downhill fast.
And who knows? Maybe it is. But mentally tough people don't worry about that because they don't get caught up in things they can't control. Instead of trying to start a revolution overnight, they focus their energy on directing the two things that are completely within their power--their attention and their effort.
Bringing it all together.
Mental toughness is not an innate quality bestowed upon a select few. It can be achieved and enjoyed.
Fitness Friday[1]
Enhancing one’s fitness goes a long
way to improving one’s self image and raising one to the challenge of God’s
mission for them.
Help!
I’m Poor but Want to Eat Healthy!
Unhealthy food is indeed
often more accessible and cheaper than healthy
alternatives.
Unfortunately, it’s these very foods that make us unhealthy and
overweight, causing all sorts of INCREDIBLY expensive medical problems down the
road. Healthy eating on a budget IS possible; it just takes a game plan and
a little creativity. Today we’re going to talk about specific foods that
are a great bang for your buck. Whether you’re simply trying losing weight and
getting in shape or build some muscle and put on weight without looking like Jabba
the Hut, making
the right dietary choices will always be 80-90% of your success. And because
diet is going to make up THAT BIG of your chance for success, we want you to
slowly shift to the most effective choices you can – and for that we recommend
the Paleo diet. Over the last few decades, we’ve been eating and drinking more
and more, and we developed the idea that a “good deal” means a lot of food. In
other words, we tend to associate a deal by looking at the price
per calorie. “I got SOO
many fries, what a great deal!” Sure, you could buy pasta and ramen
and live on mere dollars a day, but we want a game plan that doesn’t skip out
on practically every macro and micronutrient – this is a strategy that builds
Superheroes. The aim will be to reshape the way you evaluate ‘good deals.’
Instead of price per calorie, we’ll be looking at the price per nutrient. We
want the most nutrients for the least amount of money. The
choices below will:
·
Target nutrient dense foods, but understand
that we’re looking for the most economical choices. If food A costs $10 and has
50 of nutrient x, we’ll pick food B instead, which only provides 45 of x but
costs just $2.
·
Limit our draw to ‘good caloric deals,’ avoiding
nutrient deficient options such as white bread or ramen.
·
Identify foods with high caloric AND
nutritional value,
for those currently trying to gain weight through strength
training.
Let’s do this!
Vegetables
While vegetables
can often be expensive, when we looked at some of the best choices, veggies are
pretty awesome. One study showed:
“that although fruits and vegetables are an expensive
source of dietary energy (calories), they provide key nutrients at a reasonable
cost.”
·
For starters, don’t
be afraid to buy frozen vegetables in the freezer section of your local grocery store
(or even canned vegetables). Sure, I love fresh veggies, but since frozen
veggies are picked and then frozen at peak ripeness (and thus most
nutritionally dense), they are often a better value while being edible for
months longer.
·
Kale and leafy greens (such as mustard or collard): If there is one super cheap
superfood, kale and leafy greens are it! Practically nature’s multivitamin,
kale is packed full of protein, vitamin K, C, and A, dietary fiber, calcium,
potassium, iron, magnesium, and more (a whole lot more). The
catch is that kale and leafy greens can be bitter raw, so they need to be
cooked. But don’t worry, there are tons of quick and easy ways to make kale
delicious. You do NOT want to miss out on one of the most economical
superfoods. To get you started, check out Kale Chips or this try this kale and bacon recipe.
·
Cabbage: A sister food to kale and leafy
greens, from antioxidant to fiber to vitamin C, cabbage is both affordable
and nutritionally dense. Cabbage is extremely versatile (soup, salad,
stir fry, or sandwiches), and looks like it may have some superfood
cancer fighting qualities as well.
·
Broccoli:
I didn’t
understand why everyone else hated Broccoli. Whether fresh or frozen, broccoli
provides an excellent price per nutrient value.
·
Spinach: Rich in minerals and
vitamins, fiber and protein, spinach should be your go-to choose for salads
over cheaper but nutritionally deficient greens like iceberg lettuce.
The difference
between spinach and lettuce
is so large, this comparison is a great example to demonstrate why we should be
making choices based on price per nutrient, rather than
price per calorie.
·
Carrots: Carrots are one of my
favorite nutritionally dense snacks. Crazy amounts of vitamin A, good
carbs, and a little bit of everything else; carrots are a solid choice to
supplement a salad or soup.
Be sure to check out
your local farmers’ market, as you may find some great deals on fruits
and veggies depending on the season and where you live.
Proteins
Consider the Paleo
Diet,
today we’re going to explore all cheap
protein sources, Paleo or non-Paleo. Meats (chicken/turkey/beef): When we looked at prices across the
U.S., chicken and turkey consistently offered better values. However, don’t
count beef out; there is almost ALWAYS a specific cut of beef on sale, and
by targeting cheaper (and fattier) cuts, you can usually leave the meat section
with a killer deal. We aren’t targeting these cuts simply because they’re
cheaper.
·
Eggs:
There’s a
reason eggs are usually a staple among those seriously strength training: eggs
are a simple yet nutritionally dense source of protein. Toss hard boiled
eggs in a salad, scramble eggs in a stir fry, or prepare a regular breakfast
staple, eggs are usually too cheap to pass up.
·
Canned
Tuna: One can of Albacore Tuna
contains approximately 120 calories, 28g of protein, and can cost $1
or less. This makes canned tuna a superb value and an awesomely lean protein
source. Check out other canned fish, such as salmon, for some variety. And be
sure to rotate canned tuna in and out of your diet to reduce risks
associated with mercury.
·
Legumes: Beans,
chickpeas, lentils, oh my! Legumes (especially when purchased in
bags), are one of the best prices per nutrient values out there. Legumes such
as beans work great in a salad, soups, or even dips. Providing copious amounts
of both protein and carbs, legumes offer a great value and
easily satisfy macronutrient requirements. Be wary though,
nutritional value will vary depending on your specific legume of choice!
·
Protein
Powder: If the above recommendations don’t work for you and
you’re still a little short on protein, try a huge tub of protein
powder online. Make yourself a quick protein shake breakfast or post
workout meal.
·
Other
`cheap protein options that
may be a great deal include quinoa, greek yogurt, cottage cheese, and one of
the many types of nut butter.
Fruits
Fruits provide one
of the biggest challenges,
especially in the United States, because they are so expensive relative to
other food groups. Fruits can also be tricky. Grapes, which seem to be a
moderate value, end up being one of the worst price per nutrient options out
there. This may lead to the completely understandable reaction that I had,
“SCREW IT! I love grapes, and I’m buying them!” But don’t worry, there
are still some excellent cost-efficient options for fruits:
·
Watermelon:
I know, I
know. My first thought too was, “isn’t it mostly water?” Well, yes. But as it
turns out, since watermelon is so darn cheap, it is an incredible value per
nutrient. Packed with lycopene (antioxidant), vitamins A and C, potassium,
magnesium, and phosphorus, watermelon is a wonderful and easy to eat
nutritional deal.
·
Bananas: If you’re following the Paleo Diet
and avoiding most grains, bananas are a great source of carbs. Bananas are
super cheap and provide you with tons of potassium. They can be added to
oatmeal, eaten as a snack, or my favorite, as a desert (frozen bananas).
·
Plums: Packed full great micronutrients
like vitamin A, K, and C, plums are an excellent source of fiber and carbs.
·
Pears: Although pears possess a good
amount of natural sugars, they are another great source of fiber and vitamin
C…and usually even cheaper than plums.
·
Other
fruits that
may be great nutritional deals in your area: cantaloupe, apricots, kiwis, and
nectarines.
Don’t forget about
dried fruit – although high in sugar, bulk dried fruit can be an incredible
nutrient value.
If you are training like crazy or are working hard
to get bigger by packing on muscle and size, then chances are you’ll require
more and more food (read: fuel) to reach your goals. If you’re strength
training and not getting bigger, then you’re not eating enough – it’s that
simple. Calories become more important, fats and oils, beans and legumes, and
dairy products become more cost effective than vegetables and fruits (however,
don’t neglect vegetables to make sure your…um…” plumbing” can handle the extra
calories!).
·
Oats: Oats are incredibly cheap,
provide ridiculous amounts of both carbohydrates and protein, and fulfill other
micronutrient and mineral requirements such as thiamin, folate, magnesium,
and phosphorus. Oats are simple to make, can be prepared a variety of ways
(sweet or savory), and can be bought and stored easily in bulk!
·
Whole
Milk:
Although milk isn’t Paleo, its low cost combined with high amounts of protein,
calcium, and vitamin D makes it an attractive option when trying to meet high
calorie requirements (if your body can handle the lactose).
·
Avocados:
Avocados are
perhaps the densest food listed in this entire article,
both calorically and nutritiously. Although they may appear costly,
avocados can be an incredible price per nutrient value. Put them in
salads, on sandwiches, or eat them plain with a little bit of salt! When
your local grocery store puts avocados on sale, be sure to stock up!
·
Sweet
Potato: A
better nutritional value than normal potatoes (plus a lower glycemic load),
sweet potatoes are a great source of carbohydrates, dietary fiber, and
incredible amounts of vitamin A. Sweet potatoes sliced, covered in olive oil,
and thrown in the oven at 375 for 12 minutes each side. So simple, even a
nerd could cook it.
·
Olive
Oil: One of
the best ways to add good fat without cholesterol or sodium is olive oil. Add
extra olive oil to salads, meats, and legumes.
·
Almonds/Walnuts/Almond
butter: Raw
almonds are a versatile option that can serve as a great
supplementary source of protein and fat. While almonds can be a great value, be
sure to buy them in bulk to optimize your price per nutrient deal. And if you
haven’t tried almond butter and apple slices, you’re missing out.
Eat Smart
No matter what
value foods you plan to buy, be sure approach eating healthy on a budget with a
plan of attack. You will find that if you take
advantage of healthy foods on sale (especially buy one get one free deals),
many foods that aren’t listed here will suddenly become a great value! Remember:
If your goal is weight loss, the majority of your calories should come
from fat and protein, NOT carbohydrates/grains! This is the whole premise
of the
Paleo Diet that
we’re so fond of. Concerned about pesticides and have a bit more
money to spend? Here are nine foods you should try to buy organic, and seven organic options you can pass up. As long as you’re no longer
thinking “more is better,” but instead searching for value healthy foods,
you’ll be on your way to becoming a Superhero.
Rome was in part a great nation due to their system of "Bathing". After researching the bath system I have reinvented the roman bath into a 10 step method.
- Oil
- Light Exercise
- Warm bath/massage
- Steam Room followed by drinks
- Hot Bath/Sauna
- Cold Bath
- Massage w/oils
- Entertainment/Sunbath
- Walk/Art
- Food/Alcohol
The Roman Bath
We can safely assume that the Roman Bath, or Thermae, is the father of our modern day spas and health clubs. Bathing in ancient Rome was not a private activity conducted in the intimacy of one's home. Quite to the contrary, it was a highly social activity where men and woman of all classes congregated at different hours to exercise, bathe, socialise, relax and even read in the bathhouses communal libraries. During the Roman Empire bathhouses flourished. The city of Rome had 170 baths during the reign of Augustus, which increased to 900 in 300 AD. Bathhouses were considered a public facility and were built using tax money collected by the municipality. Sometimes a rich lord or emperor would build a sumptuous bath to impress his subjects and would grant them free entrance for a period of time. Generally, a modest entrance fee, affordable by all men was charged at the bathhouse. The women's fee was double, and their bath time restricted to mornings, while men used the baths from the early afternoon to closing time.
From the hot steaming rooms, the bathers would then move to the frigidarium where, as the name indicates, they were able to cool off and allow the skin pores to close. The frigidarium contained pools of fresh water for dipping and swimming. After swimming, the bather would enjoy a massage and have oils and perfumes rubbed into his skin. Feeling clean and relaxed, the Roman bather then drifts through the beautiful gardens decorated with mosaics and colossal sculptures. Undoubtedly, the most interesting feature of the Roman bath was the under floor heating, made possible by the Hypocaust system for heating the building and the pools. Thanks to the Hypocaust, hot air, heated from the basement fires flowing between the bricks and concrete columns would heat the rooms. In some baths the floor would be so hot that the bathers had to wear wooden sandals to prevent their soles from burning. The ancient Romans were undisputed early masters of architecture and civil planning. They are accredited for being the builders of the greatest aqueducts in the world. These refer to an intricate system of pipes, ditches, canals, tunnels, and supporting structures, which were used to transport water from its source onto a main distribution point.The Brain Warrior’s Way
- Energy
- Focus
- Moods
- Memory
- Weight
- Relationships
- Work
- Overall health
- Hey, where’s the sugar?!
- Everything in moderation!
- What happened to the bread and pasta? When are they
coming back?
- But I love French fries and sodas!
- I don’t know where to shop or what to buy!
- I don’t want to get 8 hours of sleep!
- I don’t want to exercise!
- I’m too busy, too stressed, too used to my old
ways.
- Do you want dessert? Yes, but I want something that
serves my health, rather than steals from it.
- Do you want bread before dinner? No.
- Would you like a second glass of wine? No.
- You schedule your workouts and rarely miss them, as you
would rarely miss your child’s sporting event or a doctor’s appointment.
They are important to you.
- You don’t have to think about your responses because
they are spontaneous and habitual in a good way.
Excerpted from The Brain Warrior’s Way by Daniel G. Amen, M.D., and Tana Amen, BSN, RN, in agreement with Berkeley, an imprint of Penguin Random House. Copyright © 2016 by Daniel G. Amen, M.D., and Tana Amen, BSN, RN.
Live to 120?
What Are Telomeres?
Telomeres are segments of DNA at the end of our chromosomes. Scientists frequently compare them to the plastic tips of shoelaces that keep the laces together. (1) Telomeres function similarly, preventing chromosomes from fraying or tangling with one another. When that happens, it can cause genetic information to get mixed up or destroyed, leading to cell malfunction, increasing the risk of disease or even shortening lifespans.
1. Control and Reduce Stress
Another study that examined African-American boys found that those who came from stressful environments had telomeres that were about 40 percent shorter than peers from stable homes.
The takeaway? Chronic stress doesn’t just put you in a bad mood; it contributes to aging in a very real way. Exercising regularly, getting enough sleep and carving out time for yourself daily are all easy ways to help bust stress.
2. Exercise Regularly
3. Eat a Range of Foods for Antioxidant and Vitamin Benefits
4. Prayer and meditation (Rosary?)
While we wait for science to unravel all the mysteries of telomeres and how they work for — and against — us, we can make changes to lengthen them and positively affect the rest of our lives.
Can catholic's do yoga?
✞
Changing Body Composition
If you’re reading this, then somewhere in your mind you’ve already made the decision to change your life for the better. That’s great! Making the decision to improve your life in a healthy and positive way is half the battle.
Many people start off with a simple weight loss goal like: “I want to lose 10 pounds.” That’s a great goal, but unfortunately, it’s a little too vague. 10 pounds…of what? Fat? If yes, how will you know when you’ve hit that goal? By standing on a scale? Even if you see your weight decrease by 10 pounds, how can you be sure that 10 pounds is all fat? The truth is: you can’t.
Instead of focusing on trying to change your weight, focus on changing your body composition. This is a different way of thinking about getting fit or losing weight, but it’s a much better way. It will free you from worrying about your weight on the scale, make you clothes fit better, and have you looking fitter faster than you thought possible.
To change your body composition, you won’t have one goal (like “lose weight” or “gain muscle”). You will have two:
- Reduce Fat Mass
- Increase Lean Body Mass
By working towards these goals, you’re setting yourself up for long-term success. You’ll be on the path to changing your body for the future, which means you’ll keep the weight off and the muscle on.
To start changing your body composition today, follow these 5 steps. You’ll be glad you did.
1. Get Your Body Fat Percentage Measured
This is the most important step. You must get your body composition tested, and you must commit to judging your progress by your body composition results – not what your weight is on the scale. This means focusing on your body fat percentage instead of your weight. By determining your progress with useful metrics like this and lean body mass, you will be equipped with the knowledge you need to get the results you want faster and smarter.One of the quickest and easiest methods to determine body composition and find numbers like body fat percentage is to use a device that uses BIA technology. For many years, these devices weren’t accurate enough to give reliable body fat percentage results, but that has changed in recent years.
Depending on how you determine body fat, you may get a complete readout of your body with muscle mass, fat mass, body water, etc., or you may just get a body fat percentage. Try to get as much information as possible using the best tests available so you can plan out your goals properly.
2. Choose a Goal to Work on
First
Now that you’re
working with two goals instead of one, it’s best to target them one at a
time. Although building Lean Body Mass can go hand in hand with reducing
Fat Mass to a certain degree, to reach your goals faster, it’s usually best to
target one goal at a time. This is because your body
responds differently to programs that
target fat and to those that are designed to build lean muscle.
Here’s how to decide
which goal to begin with:
·
Develop Lean Body Mass First
You may want to start
by increasing your Lean Body Mass if you are skinny fat. You may
be skinny fat if you aren’t overweight but have low amounts of Lean Body Mass
and high amounts of Fat Mass. Here’s an example of what that can look
like (female test subject):
Notice how the overall
weight, 132.3, does not fall
in the overweight range (up arrow), but that the Skeletal
Muscle Mass falls under it (down arrow) while the Body Fat Mass is over. Because someone with a body composition like
this has less than the recommended levels of Skeletal Muscle Mass, it’s a good
idea to start with increasing Lean Body Mass before targeting Fat Mass.
Fortunately, if you
start resistance training to build muscle, this will likely bring down your Fat
Mass as well. Increasing your Lean Body Mass will increase the calorie
need your body will have in order to maintain itself, and this increased
caloric need can lead to your body getting energy by burning some of that extra
fat. The calories you burn in resistance training will also speed up fat
loss.
3. Choose a Health Plan to Reach Your Goal
Once you’ve decided which goal to work on first, you will need to
choose a plan to help you meet that goal. Although everyone’s
individual needs will be different, you can use the following to help
build a general plan that you can modify later once you understand how
your own body responds to diet and exercise.
- Targeting Fat Loss
- Building Lean Body Mass
Although some people might discount the importance of resistance
training or weightlifting in a fat burning program, to completely ignore
this type of exercise is misguided. Resistance training is very important because it can help you maintain your existing Lean Body Mass and ensure that it doesn’t decrease along with your fat.
Increased Lean Body Mass is linked to higher overall calorie needs, and
the more calories you require, the more you weight you stand to lose. It is true, however, that cardio is important for creating a caloric
deficit. How many calories you stand to burn depend on the type of
exercise, duration, and intensity and you may need to find an
intersection of the three that works best for you. It’s helpful to understand what Lean Body Mass is so you can understand how you can go about developing it. Lean Body Mass is your total weight minus your fat. This includes
all the weight due to your muscles, organs, and total body water. You
can’t develop your organs, but you can develop your muscles. The best
way to develop your muscles – and thereby your Lean Body Mass – is to
adopt a resistance training program. As you develop stronger muscles, the size and amount of your muscle
cells will increase. Your muscles will require more water – more intracellular water,
to be specific – which will allow them to function properly. As your
muscles grow and take in more water, your Lean Body Mass will increase.
4. Retest to Track Your
Progress Towards Your Goal
After a month, you
should begin to see changes in your body fat percentage regardless if you
decided to focus on fat or lean mass. If your weight drops due to fat
loss while you maintain your Lean Body Mass, your body fat percentage will
drop. 
- Building Lean Body Mass
5. Be Patient and Reach Your Goal!
✞
Looking for an intense workout but have only 45 minutes to spend at the gym? F45 Training may be the answer you’ve been looking for. The concept is to make it easy for you to reach your fitness goals in a limited timeframe. Launched in Australia in 2014, F45 Training recently came to the U.S. and has plans to take the county by storm. There are currently about 35 locations in this country, with more than 400 new franchises anticipated to open by the end of the year. This will be in addition to the more than 750 franchises currently operating in 26 countries. Like other standardized exercise programs (such as Bikram Yoga), this will also make it easier for traveling practitioners to keep their workouts going on the road. Currently open studios are primarily in Southern California, across Los Angeles, Orange County and San Diego, with a few other clusters in the works around Chicago, Toronto, New York and Texas, as well as more widespread studios throughout the county.
The “F” in F45 Training is for “functional” and “45” is for the class duration. All classes are 45 minute, high intensity interval training (HIIT) sessions. According to F45, they are meant to burn 750 calories through a combination and strength and cardio exercises. The workouts are team-based, cycle through interval stations and consist of 27 distinct workouts, with more in development, from a library of over 3,000 exercises. Studios offer the same class at different times throughout the day, but classes on different days should never be the same, bringing variety to workouts. The daily circuits vary the number of exercise stations, repetitions and work time vs. rest time. Functional training incorporates exercises that use the full body and multiple muscle groups, similar to everyday movements. F45 Training’s exercises include lifting, squatting, jumping, twisting, pulling, pushing, punching, kicking, rowing and biking. The studios contain TVs that demonstrate the daily workouts at each station and offer heart rate monitoring and gamification software. Trainers provide personal encouragement and support.
F45 Training
Battle ropes add challenge--and fun--to workouts.
Rob Deutsch, founder and chief executive officer for F45 Training, said via release, “What we started three years ago as a means to fill a gap in the fitness industry quickly became the largest franchise concept ever born in Australia. As we enter the United States, we expect to see a similar trajectory in the way F45 Training resonates both with clients motivated to see their best results and with budding entrepreneurs looking for an inspired and reliable business model.”
According to the International Health, Racquet & Sportsclub Association’s Health Club Consumer Report, about 53 million Americans belong to health clubs, with 23 million “core members,” who use clubs at least 100 times annually and about 22 million who participate in group exercise. F45 is the latest of several companies chasing this market and other notable franchises in the fitness space include several ranked by Enterprise in its Franchise 500 2017 ranking: Anytime Fitness (#14), Orangetheory Fitness (#19), Planet Fitness (#32), Jazzercise (#81), Crunch Franchise (#88) and a few others. CrossFit is probably the best known company offering functional movements performed at high intensity, though they operate through affiliates rather than franchises and function differently.
✞
Fitness Friday-Hunting Workout
Mon/Wed/Fri cardio: Go for a brisk 45-minute walk, preferably including up and down terrain.
Tues/Thurs/Sat muscular: Spend 30 minutes climbing up and down the local bleacher stairs (or a nice steep hill). Take regular short rests.
Mon/Wed/Fri cardio: Add short stints of jogging to your walk.
Tues/Thurs/Sat muscular: same 30-minute routine, just cut down on rest time.
Mon/Wed/Fri cardio: Begin pushing yourself, walking less and jogging more.
Tues/Thurs/Sat muscular: Same 30-minute routine, add three squats and three lunges (don’t use weights) alternately during short rest periods.
Mon/Wed/Fri cardio: Try to jog the majority of your 45 minutes.
Tues/Thurs/Sat muscular: Try to spend the entire 30 minutes climbing your stairs or hillside, alternating between five squats and five lunges every few minutes. Only rest at the ten and twenty minute marks.
Mon/Wed/Fri cardio: Warm up, then alternate two minute sprints with walking to catch your breath. 45 minutes.
Tues/Thurs/Sat muscular: Wear a pack with 20 pounds of weight in it during your routine. Rest when needed.
Mon/Wed/Fri cardio: Back to jogging, but pick up the pace a bit.
Tues/Thurs/Sat muscular: Try to get through your routine – hiking with pack and five crunches/lunges every five minutes – without stopping to rest.
Mon/Wed/Fri cardio: Back to sprinting/walking. Push yourself.
Tues/Thurs/Sat muscular: Add five pounds to your pack (total 25), same routine.
Mon/Wed/Fri cardio: Trade the jogging in for a smooth relaxed 45 min run. (Faster than jogging, but not a sprint)
Tues/Thurs/Sat muscular: Same routine as week seven, but carry your bow or rifle (empty of course) or object of similar weight/balance).
Mon/Wed/Fri cardio: Sprinting and walking. Keep pushing.
Tues/Thurs/Sat muscular: Add five pounds – you’re up to 30 pounds plus your rifle/bow. Stay strong and focused.
Mon/Wed/Fri cardio: More smooth relaxed running. Keep it strong.
Tues/Thurs/Sat muscular: Same routine, add another five pounds. You’re up to thirty five now, approximately the weight of a three day bivy pack. Keep up the squats and lunges, they will prep you for big tough steps when climbing, and crouching while stalking.
Mon/Wed/Fri cardio: Back to walking and sprinting, you should be traveling well.
Tues/Thurs/Sat muscular: Yep, you guessed it – add another five. You should be really strong by now, muscles bulging in your legs that you never knew you had.
Mon/Wed/Fri cardio: Running, just keep it strong and relaxed.
Tues/Thurs/Sat muscular: Keep it up. No additional weight this week, just stay strong.
Being a Health and Fitness Professional, I must get terms and definitions which are ordinary for this industry, too to stay informed concerning advancing patterns. fall prevention
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