Best Boomer Towns Columns

Boomers Love Their Hair!

While the process of follicular relocation is straightforward, creating a truly natural-looking result requires the consideration of a number of factors, and a highly-trained, experienced hair transplant surgical team.

Samson Hair Restoration in San Diego is doing great work and helping many people (and baby boomers) thrive again!

http://samsonhairrestorationsandiego.com

 

Stretch Your Way to Wellness

As an exercise specialist, I've encountered clients that say their muscles are tight and they wish they weren't so achy. After we stretch for 5 minutes, the results are always the same. They feel relieved and more relaxed, they have more energy and they realize that it's pretty simple to do.

To get started, it's important to warm up the muscles and get the blood pumping first. A brisk walk for a few minutes is one way to do this. Any exercise equipment that you have handy such as a stationery bike or treadmill will suffice.

After you've warmed up, start with gentle stretching on a mat on the floor. Sit with you legs straight out in front of you. Make sure your knees are not locked and are slightly bent. Take a deep breath from your diaphragm (just below your navel) and as you exhale reach your hands to your knees. Now hold that position and take another breath. As you exhale, reach a little closer to your ankles. Don't bounce while stretching. Hold these static stretches. Using your breathing will help you to exhale and relax into the stretch. Take your time with the stretch and let it be at your pace. This is a process that will get easier the more that you do it. Be consistent and you'll be able to stretch with more range of motion each time. Doing it a little each day will gain better results and be safer than trying to over do it. Slow and gentle works best.

Another popular exercise that works wonders on stretching out the back is the cat stretch. On your knees and hands (on your elbows if your wrists aren't up for it) make your back flat like a table and inhale. As you exhale round your back up like a giant C shape and stretch. Do this 5 times slowly then gently sit back on your feet and stretch your arms long. Come up slowly to your knees and then holding on to something stable gently stand up. For better balance, it's always better to have something stable like a wall to lean against while getting in and out of exercise positions.

The more you stretch and exercise the more flexible you'll feel and the more youthful and energetic you will be. Once you've attained greater flexibility, it's important to maintain it and continue to stretch and exercise in ways that you find enjoyable.

If you want to try something fun, try a beginner dance class or yoga. This will focus on flexibility and get you out having fun and moving your body. Life is meant to be enjoyed at every age! Have fun with it!!

 

What is Sun Protective Clothing?

You may have heard the term "sun protective clothing" and thought, isn't all clothing sun protective? Simply, the answer to this question is no. All clothing is not created equal when it comes to sun protection.

There are a number of factors that affect the level of ultraviolet protection provided by a fabric. In order of importance these are: weave (tighter is better), color (darker is better), weight (also called mass or cover factor - heavier is better), stretch (less is better) and wetness (dry is better). Recently, the addition of chemicals such as UV absorbers or UV diffusers during the manufacturing process has become another important way to create UV protection in summer fabrics.

Regular summer clothing does not always provide sun protection. In fact, most regular summer clothing provides poor protection against ultraviolet radiation. Many open-weave, light-weight summer fabrics, like those used for t-shirts, provide less UV protection than an SPF 15 sunscreen. In addition, summer clothing - sleeveless blouses, backless sun-dresses, shorts, bikinis, t-shirts are clearly not designed for sun protection. A major goal for sun protective clothing designs is to cover as much skin as possible while still making the garment cool, comfortable and fashionable. Regular summer clothing styles are typically designed to expose skin - arms, neck, shoulders - rather than cover it.

The most comfortable sun protective fabrics are typically sophisticated, technical fabrics that are lightweight, cool and easy to wear. Coolibar, the most recommended and tested sun protective clothing company, has embedded zinc oxide (ZnO), a natural mineral compound with well-established sun protection properties, into the fibers of natural cotton and bamboo to create ZnO SUNTECT® fabric. Coolibar also developed lite SUNTECT® fabric which is light-weight and highly protective because it contains a UV diffuser - titanium dioxide - embedded in the microfibers. Coolibar's aqua SUNTECT® fabric is a knit swim fabric that stretches but contains no lycra so holes do not appear in the fabric as it ages in salt and chlorinated water. The entire portfolio of Coolibar SUNTECT® fabrics provide sophisticated sun protection and is rated to block 98% of harmful UV rays for maximum protection.

Sun protective clothing is economical, environmentally friendly and the most effective way to protect your skin from the harm caused by UVR. Sun protective clothing is also recommended first by both the American Academy of Pediatrics and the American Academy of Dermatology as the most effective means of sun protection. Be sure to use broad spectrum sun screen on any skin left exposed and wear a hat and sunglasses.

It's never too late to protect your skin, and by doing so, you may help prevent skin cancer.

 

 

Not Done Yet - Inspiring, Empowering, Optimism and Belief in Self

The website offers articles of interest, stories of reinvention and a cool on-line store. The Shop features beautiful and excellent quality American Made tees, tanks and thermals for women and men as well as fun gifty items like bling water bottles and mugs. In addition, ndy is very proud to donate a portion of every sale to Womens cancer research, Alzheimer's and grief support services.

Shop ndy for the Holidays! http://www.ndynotdoneyet.com/shop.html

 

10 Instant Emotional Fitness Tools

1. Wash your hands and face and brush your teeth. It cools your body, which is relaxing, and gives you that "fresh start" feeling.

2. Put on clean socks and some shoes that you haven't worn in a few days. Shoes take a day or two to release any moisture they have absorbed, and this is a very easy way to put a little pep back into your step.

3. Give yourself a good shave (face or legs). This is another instant refresher. Plus, when we know we are looking our best, we naturally feel better.

4. Look at any trophy, diploma, or certificate of achievement that you have earned. And if it isn't framed and on the wall, frame it now. These are reminders of your accomplishments, and taking in your success is important to maintaining your self-esteem.

5. Remember your last (or greatest) success and think about it for sixty seconds. Taking in your success as often as possible will help you reach another and another. Quite simply, it reminds you that if you've done it before, you can do it again.

6. Know you are the person your kids or other loved ones think you are. Knowing that you are unconditionally loved can't help but make you feel good about yourself.

7. Wash your car, inside and out. Hey, when our wheels are shiny, we feel better. If you don't think this applies to you, just remember how you felt the last time you got a ride in someone's very funky car. Race you to the car wash.

8. Organize your closet and get rid of anything that no longer fits. Old clothes may come back into style, but you really don't want them on hangers for the next twenty years. Throwing out the old makes room for the new. For some, the feeling they get from putting on a new "power suit" fills them with pride.

9. Cook a lovely meal. Even if you are by yourself, preparing a tasty dinner, setting the table, and treating yourself to a wonderful culinary experience will lift your spirits. Sharing it with someone you love and/or respect will make it even more nurturing.

10. Look around you, remember that you started with nothing, and know that everything you see, you created. We can all lose our feelings of self-worth, especially when something goes wrong in our world. The truth is that if you have done it before, you can do it again-no matter what.

None of these tasks has to be uncomfortable or take you much time. Finding ways to give yourself a little boost when you're not feeling like you're at the top of your game is a trick that truly happy people use on a regular basis.

 

Busy Baby Boomers - Make Time for Exercise

Baby Boomers, I know how hard it can be to fit exercise into a busy lifestyle. Most people work a long day and by the end of the day are too pooped to move. The people that are in shape are the ones that make a date with himself or herself. Another way to insure that they will keep their commitment is to hire a personal trainer that will help them to stay on track and be consistent. It's important to exercise at a set time marked in your calendar. This is one way to make sure it is part of your day, not some afterthought.

If you're a morning person, the best time to workout for you is when you rise and shine.

Have your workout clothes where you can see them. Put them on as soon as you wake up.

Have a protein drink and you're ready to make your health and well being a way of life. What a great investment of your time. Not only will you look and feel great, you'll spend a lot less money on doctor visits and medicine when you make taking care of your health a priority.

If your not a morning person, then afternoon lunch hour or after work will be the best time for you to schedule your workouts. Bring your exercise clothes in a bag and leave it in the car with a bottle of water and a towel. Now you're ready to go the minute you have your lunch hour or when you leave work. If you do it during your lunch break, bring a healthy meal to work to eat while you're working since that hour will be devoted to exercise.

So now that you've determined which time slot works best for you, get your calendar out and schedule it in ink. I suggest doing a cardiovascular workout 3 to 4 times a week for about 30 to 45 minutes if weight loss is a goal. Weight training 2-3 times a week is so beneficial to baby boomers because as we approach our mid to late 40's and 50's, our metabolism slows down substantially. Building muscle will help us to burn fat so that we can drop excess weight and prevent weight from accumulating on our bodies. Also as we age, our bone density decreases. The key is to use our muscles, bones, joints and ligaments and keep them healthy and strong.

Always start with a warm-up such as brisk walking or bicycling to get the muscles warm. After about 5 minutes, stretch out your upper and lower body, your back and gently stretch your neck. Now you are ready to get busy with the weight training. If you do your weight training first, it will use your glycogen for energy. When that energy reserve is used up, it will go to your fat reserve for energy. This is why it is best to do the cardio afterwards.

If you begin with cardio, it takes 20 minutes before your body uses the fat for energy.

Okay, now you know what to do. Get your calendar and mark in pen your workouts every day of the week for the month. Each month, do this again. This habit will make you prioritize your fitness commitment. Try to be consistent and do it the same time each day. These appointments will make your time to exercise a scheduled event and your success will be greater when you plan ahead this way. . . .

 

Cancer Fighting Foods

Here are a few ways food can help in the battle against cancer:

Cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts, bok choy, kale) contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Foods that contain folate such as liver, spinach, beans, broccoli, oranges, lettuce, avocado, and asparagus are thought to help protect against cancer of the pancreas. Avocados are also rich in glutathione, a powerful antioxidant that attacks free radicals in the body. They also provide even more potassium than bananas.

Onions, chives, leeks and garlic may help prevent stomach cancer. Garlic also has immune-enhancing allium compounds that appear to increase the activity of immune cells that fight cancer.

The beta carotene found in carrots may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. (Some research suggests beta carotene may actually cause cancer, but it has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day - can cause cancer.) Sweet potatoes also contain many anticancer properties, including beta-carotene.

Certain types of mushrooms such as Shitake, maitake, and reishi are thought to help build the immune system and prevent cancer cells from multiplying.

Fruits are also thought to provide protection against cancer. Grapefruits, like other citrus fruits, help to rid the body of carcinogens. Red grapes contain bioflavonoids, powerful antioxidants that work as cancer preventives. Like red wine, they are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth. Papayas are thought to reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Raspberries, blueberries and strawberries are also thought to contain many cancer preventing properties.

Tomatoes contain lycopene, an antioxidant that attacks the free radicals that are suspected of triggering cancer.

Selenium, a mineral found in brazil nuts, sunflower seeds and fish is thought to provide protection against prostate cancer.

Tip: To eat healthfully, experts say a good rule of thumb is to fill 2/3 of your plate with vegetables, fruits, whole grains and beans and 1/3 or less with animal foods. Look for recipes for casseroles, stews and stir fries that use meat almost as a condiment.

Cancer Facts from World Health Organization

Over 200 Kinds of Cancer

These 8 Red Flags should be investigated immediately to rule out cancer:

-- Iron deficiency anaemia. Iron deficiency can be caused by a number of conditions including heavy menstrual periods, ulcers, and a diet too low in iron -- but it can also be indicative of colon cancer. In an editorial accompanying the study in BJGP, Dr. Kevin Barraclough, a GP from Stroud, emphasized the importance of taking into account the age of the patient when evaluating any symptom. For example, "Iron deficiency anemia in a 21-year old female is extremely unlikely to be due to colorectal cancer, whereas in a 60-year old male, cancer is likely," he said.

-- Blood in urine. While the presence of blood in the urine can indicate urological cancer, it can also be explained by more benign causes, such as exercise. As with other potential symptoms for cancer, doctors need to follow up to identify the cause.

-- Coughing up blood. It can be a sign of lung cancer, but coughing up blood (hemoptysis) could also be the simple result of particularly violent coughing or a bloody nose.

-- Difficulty swallowing. If you're having trouble swallowing, it could potentially mean cancer of the head, neck or esophagus. Other possible causes include acid reflux or gastroesophageal reflux disease (GERD), or it could be as simple as a severe sore throat.

-- Breast lump or mass. A lump or mass in the breast is a sign of breast cancer, which is why it's important to seek immediate medical evaluation if a lump is detected. Fortunately, however, most breast lumps result from noncancerous conditions such as various types of cysts or injury, according to the Mayo Clinic.

-- Post-menopausal bleeding. Bleeding that occurs after menopause can happen for a variety of reasons, many of them completely harmless. But it could be a sign of cancer of the cervix, ovaries, uterus, or vagina. Doctors can get to the root of the problem by conducting tests such as an ultrasound and biopsy.

-- Abnormal prostate test. The detection of an enlarged prostate or of a lump during a medical exam could mean prostate cancer, which is why additional testing is necessary. Any abnormalities can also indicate a benign condition known as benign prostatic hyperplasia (prostate enlargement).

-- Rectal blood loss. This can be a warning sign of colon cancer, particularly in older age groups. The vast majority of people who experience rectal bleeding, however, have hemorrhoids or another condition besides cancer.
Other symptoms to watch for

While this particular study highlighted these 8 'red flags', experts warn these are not the only potential warning signs for cancer. There are, in fact, over 200 different types of cancer, which produce many different symptoms. So it's important to notice any unusual or persistent changes to your body -- and report them to your doctor or dentist as soon as possible.

Changes in your body you should be alert for include unexplained weight loss, fever, fatigue or pain. Also watch for any sores that do not heal on your body or inside your mouth and obvious changes in the shape, size or colour of a mole or wart. ( More symptoms to watch for.)

For the study, published in the British Journal of General Practice (BJGP), researchers from Keele University in Great Britain analyzed 25 previous studies from the UK, US, Netherlands, Belgium, Australia, Denmark and Germany. The purpose of the research was to identify symptoms that had a one in 20 or higher chance of turning out to be cancer.

While there may still be a relatively low chance of a patient with these symptoms to actually have the disease, lead researcher Dr. Mark Shapley says these signs are nonetheless strongly linked to various cancers -- and recommends that doctors follow up at once to pinpoint the cause.

Sources: Keele University press release; Mayo Clinic; Cancer.ca; BBC; CBS; The Medical News.

 

Metabolism Boost for Baby Boomers!

First, let's talk about sleep. When you don't rest enough, your metabolism slows down. Your body is like a car that is on empty. You slow down and feel sluggish. You crave more carbs and sugar because you are low energy. So getting a routine of getting to bed the same time each night will help. Chamomile tea can relax you and if you're up for it, a short meditation can calm your mind and put you in a restful state. 8 hours a night is recommended.

Now let's talk about nutrition. I don't like the word diet because it seems to have negative connotations. What you eat and when plays an important role in boosting your metabolism and energy level. When you have the right amounts of nutrition, it will prevent you from over-eating. 5-6 small meals every three hours of lean proteins, vegetables and fruits is optimal. Stay away from fatty foods which can decrease your metabolism. In addition, include (in moderation) metabolism boosting foods and beverages like: rolled oats, almonds, eggs, beans, spinach, mustard, and green tea. I say moderation because portion control is extremely important for weight loss and weight maintenance. Check with your doctor to see what is a healthy amount of calories each day for your body. 1200 calories a day is good for some people but depending on your lifestyle, age and health, it may vary.
.
If you want to live healthy and stay fit, limit your alcohol intake. It will not serve your health.

Another great way to raise your metabolism is to exercise. Exercising is very beneficial because it raises metabolism, increases fat burning and is very good for the heart. If you've never exercised, start with a 20-minute walk 3 days a week. Increase it to 30 minutes and then add a few more days. If you can walk 30 minutes 4-5 days a week, that's a great step toward improving your health and boosting your metabolism. Please remember to do long slow stretches and slow deep breathing to relax the muscles.

Another way to rev up metabolism is to lift light weights. By strengthening your muscles and increasing muscle mass, you will burn more fat. Start slow with light weights and 10-12 repetitions. As you get stronger, add a little more weight. I suggest that you hire a professional to give you a blueprint of what to do and how much weight to use per exercise. This fitness consultant can show you how to do the exercises properly, safely and most effectively.

Last, but not least, get out and have fun. Don't stress about things you don't have control over. Focus on your health and well-being. Here's a final thought. A happy person is not someone that has the most. He's the person that makes the most of what he has.

 

Rededicate Yourself to Health

Back in March of this year I found out that I am now a type II diabetic... isn't that great? Yippie! Shortly after that revelation, my doctor scheduled surgery to relieve a prostate/urinary problem that wasn't going to go away. In the meantime, I stopped working out to heal my body.

These things happen to all of us at various times in our lives. Once the problem is out of the way, it's time to get back in the saddle. I knew I had to start my routine again as soon as possible. My health is just too important. The doctors and health professionals told me that with diabetes I had to watch the food I eat and I had to exercise.

So, I made a new decision. My routine was going to change. Instead of using my Total Gym and then walking or using the treadmill three or four times a week, I promised myself I would do my routine five times a week (Monday through Friday) and then relax on the weekends. I have been faithful to this schedule now for several months and I have reached the point that I look forward to it. How about them apples?

I feel good and I feel like I am certainly back on track. Do you need to re-dedicate yourself to your health? Hey, do it for a month and make it a good habit. I use the Total Gym for 15 minutes and I walk/use the treadmill for 30 minutes each day. This 45 minute routine, Monday through Friday, will get you healthy and it will help you lose weight. What more can you ask for?

We Boomers are now in the "Fall Season" of our lives. Health is a challenge for all of us but we can do something about it. We are not as young as we once were but we can still look good and feel good.

It's time to get started... re-dedicate yourself.

 

Top 10 Tips for Dating After 40

1. Finding a mate is like finding a job. It is something you have to work at everyday until you're successful.

2. Ask everyone you know. On average we all know about 250 other people, one or two of them are going to know someone else who is single and looking. Just ask you may be very pleasantly surprised.

3. Have your morning coffee at Starbucks. If you're out and about your chances of meeting someone are about 100% better than you'd have sitting at home in your fuzzy slippers.

4. Use the internet. According to AARP, 41% of today's internet users are 55 and older. You don't have to use a dating site (though I know many people who have been successful at it). You can meet like-minded individuals in one of the millions of chat rooms that are available in cyber space. If you do use a dating site - do it wisely. Some people don't tell the truth about themselves.

5. Take a class. Imagine getting your degree and finding a mate at the same time. It's a great way to meet people who are striving to improve themselves and who you already share an interest with.

6. Join local organizations. Rotary, The Sierra Club, and religious groups are just some of the places where you can meet other singles. Even if Mr. or Ms. Right isn't in the group you go to remember that someone may know the perfect person.

7. Go to reunions. I have know quite a few people who met and fell in love with old high school and college pals decades later. It's amazing how strong those old school ties can be.

8. Try singles events. Invest your time and money in a singles cruise or weekend getaway. If nothing else you'll get a vacation out of the deal and probably make a friend.

9. Go to business activities. Conferences, parties and meetings are places where you can meet appropriate singles that you already have something in common with.

10. Go shopping. Loads of singles are at the market between 5:00 and 6:30 shopping for dinner. If you see a nice looking person picking out a lonely pork chop, ask them a question or give them a recipe suggestion. It could lead to dinner for two.

I know that dating in your 40's and beyond is a challenge, but the good news is that you are at a time in your life when you and your prospective mates know what you want. Remember that the only way you'll meet someone is by putting yourself out there. So get off the couch and drive over to the book store to see who's reading the latest novels, they could be your next big romance.

 

 

Chilled Strawberry Soup

CHILLED STRAWBERRY SOUP

1 pt. strawberries
1 (8 oz.) container plain, non-fat yogurt
1/2 c. skim milk
1/4 c. sugar
2 tsp. lemon juice
1 tsp. vanilla

Reserve 2 strawberries for garnish. In a blender, place all ingredients. Cover and whirl until strawberries are pureed and mixture is combined. Chill, covered, until ready to serve. Slice reserved strawberries; use to garnish soup. 3 servings.

 

Baby Boomers Improve Arthritis Symptoms With Exercise

Osteoarthritis begins with the breakdown of joint cartilage resulting in pain and stiffness. The joints of the hips, knees, spine and fingers are most commonly affected. Other joints that are less frequently affected are the ankles, wrists, elbows and shoulders. Osteoarthritis can be caused by work-related repetitive injury and physical trauma.

Rheumatoid Arthritis is more serious because it causes inflammation of the joint lining called the synovium. This can cause pain, stiffness, swelling, warmth and redness. The joint affected may lose its shape resulting in loss of movement. This type of arthritis can also affect the blood, the lungs and the heart. Usually women are more likely to be affected with RA and it is most common in the age range of 25 to 55. Children can experience this as well in a form called juvenile RA..

Studies have shown that exercise helps people affected by arthritis in many ways. It will reduce joint pain and stiffness and increase flexibility. Other benefits include muscle strength, endurance and cardiac fitness. Weight reduction from an exercise program combining strength training, flexibility training and cardiovascular activity can improve one's sense of vitality and well-being..

Before starting any exercise program, it is imperative to discuss your exercise plans with your physician. The amount and form of exercise recommended for each individual will vary depending on which joints are involved, how stable the joints are, the amount of inflammation, and if a joint replacement procedure has been done.

It is recommended to have a skilled physical therapist that is trained in medical and rehabilitation needs of people with arthritis to design a personalized exercise plan.

A skilled personal trainer must communicate with the physical therapist or physician to follow the format that has been prescribed and to understand the limitations and needs of the individual.

There are 3 types of exercises that are best for people with arthritis.

1,Range of motion exercise helps to maintain normal joint movement and relieve stiffness of the joints. An example would be gentle stretching and slow circular motions with the joints. An option can be slow, easy yoga where breathing is combined with relaxing, gentle moves.

2.Strengthening exercises help to increase muscle strength, which helps to support and protect joints affected. Properly lifting light weights is a good way to start to increase muscle strength. As you get stronger, you can gradually increase the amount of weight.

3. Aerobic endurance exercise improves cardiovascular fitness and improves overall function.

Some examples of aerobic exercise are riding a bicycle, brisk walking or swimming. Weight control is important because extra weight can put more pressure on joints. Some studies have shown that aerobic activity can reduce inflammation in some joints.

It is important to avoid strenuous exercises during acute periods of inflammation. However it is still important to gently move joints through their full range of motion during these periods. Exercise during times in the day when pain is typically less severe.

An adequate warm-up and cool down periods of 5 to 10 minutes is important and can help to avoid exacerbating the joints. Wear shoes that are shock absorbent and create the most stability. Heat applied to affected areas before exercise and ice afterwards can be helpful.

Heat can be applied before exercise to the surrounding muscles to help us warm up the troubled area by increasing circulation. This helps muscles and tendons become more pliable while it aids joint movement. Ice can be applied after exercise to reduce the inflammatory process that brings swelling.

Once again, I suggest that you get a doctor's approval and a plan designed for you specific needs. Once you begin, you will start to feel more energy and vitality. Exercise will give you a better quality of life.

 

Aging Beautifully!

If we do take vitamins, more times than not, they're synthetic vitamins our bodies can't utilize - and what little we do absorb - we quickly destroy by smoking cigarettes and drinking alcohol.

To make matters worse, toxins build up in our colon, liver and kidneys and our system becomes

Over-burdened and ceases to function efficiently.

All these things work to take their toll and age related symptoms begin to appear en masse.

There are many things that can be added to one's daily lifestyle to help reverse-or greatly slow- the age related symptoms and skin conditions that accompany Menopause.

A few of the more powerful are:

B Complex: B vitamins do so much to keep our bodies running efficiently. They work to maintain: nerves, skin, eyes, hair, liver, muscle and they are crucial to a toned and healthy digestive tract. They soothe the nervous system and help alleviate stress and depression.

Green tea: This delightful beverage has many benefits due to its well-known antioxidant properties. It's rich in flavonoid compounds which are known to be potent both as antioxidants and anti-allergy/anti inflammatory.

Numerous studies are proving that green tea scavenges free radicals in the skin and stops

the damage they cause. Green tea is also thought to be a helpful skin protectant in regard to sun exposure.

Filtered and/or purified water: Nothing assists the internal cleansing process more than high quality water. We are horribly dehydrated in this country and dehydration saps us of energy, health and vitality -and beauty. The skin needs proper and regular water consumption to stay wrinkle-free and supple. As the skin eliminates internal poisons and toxins as part of its job, flushing the tissues internally with plenty of fresh water assists in this process.

Here's a general rule of thumb for you: the human body needs approx. 64 oz of high quality water per day-give or take - to function optimally. More if you are very active or live in warm climates.

But the best formula to follow for calculating hydration needs on a per person basis is this:

Take your body weight and divide that number in half. This is the number of ounces of pure water -PER DAY - the health experts say you need to stay properly hydrated.

--How close are you to that number of ounces each day? Hmmm...thought so!

Essential fatty acids: Omega 3 and 9s are crucial to health. These compounds serve as free radical scavengers, and also have antioxidant and anti-inflammatory properties. They balance our hormones, lubricate our joints, knock out inflammation, assist in cardio health and are the ultimate beauty tonic.

Evening Primrose, Flax and Borage oils are also in this category, though they are often thought to have less potency than the purified fish oils do.

Vitamin C: Vitamin C is necessary for tissue repair and growth and also for healthy teeth and gums. It also works to help the adrenal glands, which serve to keep us calm and stress-free. Vitamin C also keeps connective tissues healthy and skin radiant and glowing.

Minerals: Minerals are needed for the proper formation of nerve, blood and bone and also to keep body fluids in proper composition. They also work as coenzymes and enable the body to properly metabolize food and nutrients for energy, growth and healing.

They are very necessary for glowing and healthy skin, hair and nails, just as vitamins are.

Fiber: As it is the skin's job to assist in detoxifying the body, eating a diet high in fiber eases the load of the skin in serving this duty. A clean colon greatly helps with glowing skin- and lessened Menopausal symptoms. I personally am a fan of colon cleansing, but through a lengthy and gentle process. Fiber is a huge component of a healthy bowel and healthy skin. You simply can't have one without the other.

Sleep: Proper rest is vital to health and beauty. Many studies are currently proving that this is NOT the place to skimp if you are on a tight schedule.

There really IS such a thing as Beauty Sleep... and if you are wise, you will get at least 7-8 hours of it per night in a TOTALLY dark room.

Sleep makes an enormous difference to health and beauty... but is often the very thing Menopause robs us of the most. This is a sad and ironic twist for Menopausal women, and current studies are now proving that less sleep means a worse time of Menopausal transition.

Once all these components are firmly in place (taking into consideration any contraindications issued by your Physician of course) the final piece of the Menopause Skin Health Puzzle needs to be an in-depth look at the hormones that go into making the cocktail of Womanhood.

But don't just limit yourself to estrogen, progesterone and testosterone!

Many recent studies are showing that there is so much more to a woman's hormone panel than just these 3 primary sex hormones.

If a woman wishes to get through Menopause healthy, beautiful and thriving- then she MUST look into her Cortisol, Insulin, DHEA and Thyroid hormone levels as well.

As humans, we are amazing chemical cocktails- and sometimes Happy Hour is a rather intricate balancing act!

 

Fat Free and Other Fairy Tales

Remember the Seinfeld episode when Jerry and Elaine gained all that weight because the owner of the neighborhood ice cream shop flat-out lied about the fat content of his frozen yogurt? That story resonated with me because it was such a classic illustration of how much we rely upon the integrity of strangers in the trivial (and not so trivial) transactions of our daily lives. There are an infinite number of examples of this:

The coffee we're served by the waiter after dinner - is it really decaf? How can we know? The man in the jacket that so obligingly accepts the keys to our car - looked like a valet, right? But can we be sure he wasn't just a guy that favors plastic windbreakers with logos who happened to be in the right place at the right time and is now driving your car to Mexico? And those 100 calorie fudge cookie snacks, what if ...?

And how many times, out of pure laziness, do we trust even when we are in a position to verify. Like the checkout scanner at the grocery store - do you look to see if your items aren't double-counted and that the prices are properly recorded? Do you reconcile your checkbook against your bank statement every month and count the change you receive every time you buy a newspaper (you do still buy newspapers don't you?) or, for that matter, the cash you receive from the ATM? (If you are one of those people that actually does all of these things and sometimes discovers major discrepancies, please don't tell me about them. I'd much rather be blissfully ignorant and go on trusting.)

But when it comes to the internet, a whole different leap of faith is involved. There is, unfortunately, no such thing as a credibility rating for websites. Accordingly, we are advised to be very skeptical and not to believe everything, or possibly anything, we find online and yet... and yet... we want to believe. I would go so far as to say we almost always do believe. As for me, I tend to blindly trust any website that has ".org, .edu, .gov, or national" in its name, and pretty much all the others too.

Perhaps it is that same slothful inclination that keeps us from counting our change that also makes us want to believe, because the internet is such an easy source for almost any kind of information. Recently, after reading about the calamitous impact that methane emitted from cow burps has on the environment, I turned to the internet to research the environmental impact of comparable kinds of emissions emanating from humans. I quickly found the answer in a paper posted by researcher Zach Elgood, impressively titled "The Isotopic Fingerprint of Human-Emitted Methane". This paper, replete with fancy charts and graphs, reports the results of a study by the author who examined and compared the average methane concentration of human oral and intestinal emissions. The report concluded that only human vegetarians produce a modest amount of methane through colonic gas emissions; those from human omnivores contain only negligible amounts of methane.

And there you have it - yet another example of Google-asked-and-answered research. Did I doubt the reliability of the study? Not a bit of it. Not even when I came to the end and noted the author used Wikipedia as a source and thanked his dad for teaching him about isotopes. And my confidence remained unshaken even after I learned Zach Elgood was a 7th grader from Kitchener, Ontario because, I reasoned, he must be a really smart 7th grader. So if the subject of the impact on the environment from human methane emissions ever comes up I will, no doubt, refer to the conclusions of Zach's scientific research. After all, I did find it on the internet.

Still, I am puzzled by the following aspect of my own behavior: In the face of my ready willingness to accept at face value the words and deeds of total strangers, why is it that I am highly skeptical of information when the source of it is my very own husband. I refer, of course, to my inability to take on faith his automatically-generated reassuring response to the following philosophical question I pose to him on a daily basis: "Do these pants make my thighs look heavy?"

I wonder what Wikepedia has to say on the subject.

 

Boomers, Spring into Shape for Short Sleeve Weather

I hear many of my clients get anxious about wearing short sleeves in the coming months. There is no need to panic. Every morning before you do anything, grab some free weights, put on the news or favorite morning show and work those arms. Start with a light stretch for you entire body. Focus on stretching your arms before starting the weights. I suggest using light enough weights to start with that will feel heavier toward the last 5 repetitions. For women, 3or 5 pounds to start and for men 8 or10 lbs. You be the judge on what you can handle. Start lighter and work your way to heavier weights as you get stronger.

Start with 15 bicep curls on each arm and then put one weight down and lean over the sofa and do 15 tricep kickbacks on each arm. Now lift your arms straight out in front of you to shoulder level 15 times with a straight arm. (Don't lock your elbows), Lift arms straight out to the sides to shoulder level for 15 repetitions. Now get on a mat and do 25 crunches for your abs (lower back stays on mat while you support your neck with both hands and lift your upper back off the floor. Now lift your derriere off the mat 25 times while squeezing your gluteus maximus muscles (your tush). Flip over and do 15 pushups. If you're a beginner, keep your knees on the mat and if you're advanced, do full body military style.

Now let's see what we've done in that circuit. We've worked our biceps,

(front of the arm) our triceps, (back of the arm), the front and sides of our shoulders, our abdominals, our derriere and hamstrings and our chest, shoulders and triceps with the pushup. That took about 5 minutes. Do this circuit again and in 10 minutes you've done something to change your body for the better. I am focusing on upper body with this circuit but I like to always include abdominal and derriere toning exercises because it will make you feel more confident when they are toned.

There are many exercises to do for your upper body. To work your arms, chest and back, you can do a lot with free weights and a bench in your home. Get a book on upper body exercises and you will see diagrams to show you how to execute each exercise. I know that time is an issue for people which is why I suggest doing this first thing in the morning before you get caught up with all the activities of the day.

I suggest getting a certified personal trainer to show you the proper form and weight for your fitness level. This fitness professional can write out a plan for you to follow on your own. You may want to check in with the trainer from time to time to update your plan and check your progress.

So before you get anxious, know that you have the power to change and you can start small with 10 minutes a day in the morning by doing the 5-minute routine at the beginning of this article. Do it twice and you will be investing the best 10 minutes of your time for a fit, stronger body. If you have any questions, feel free to email me at .(JavaScript must be enabled to view this email address). Happy Spring!

 

 

VoiceAmerica.com the Official Internet Broadcasting Company for the Player Networking Event at Super

Phoenix, AZ (PRWEB) February 4, 2010 -- World Talk Radio, LLC (DBA VoiceAmerica.com), home of the VoiceAmerica and WorldTalk Radio Networks has confirmed they will be the Official Internet Broadcasting Company for the Player Networking Event at Super Bowl XLIV. This event will include streaming live audio from 2pm-6pm EST/11am-3pm PST on Saturday February 6, 2010 through VoiceAmerica's Sports Channel (www.VoiceAmericaSports.com).

VoiceAmerica.com, the world leader in live internet talk radio broadcasting, will be providing a live stream including interviews with current and former NFL players. They will have an opportunity to discuss their current interests as well as share their perspective on the Super Bowl. This will be the second consecutive year that VoiceAmerica will be hosting a live event from PNE. VoiceAmerica is also one of three companies that the Player Networking Event has chosen to feature.

In attendance will be World Talk Radio President Jeff Spenard, VP of Broadcast Operations Ryan Treasure, VoiceAmerica Sports Channel Director and former Philadelphia Eagle Ray Ellis; along with our featured VoiceAmerica Sports Hosts including: former Baltimore Raven Nick Murphy (host of Murphy's Law), former Arizona Cardinal Kwamie Lassiter (host of Kwamie Lassiter's Sports Talk), former Minnesota Vikings Chuck Foreman (host of Spin It) former Arizona Cardinal Damien Anderson (host of Planet Gridiron) and former Chicago Bears and Super Bowl Champion Dave Duerson (host of Double Time with Double D).

In addition, Lemont Williams former Redskin's linebacker and host of "Outside the Huddle" on VoiceAmerica Sports will be live on location at Media Day. Lemont will be joining the live broadcast on Saturday discussing his exclusive interviews with players from the Colts and Saints.

The Player Networking Event (PNE), a sanctioned NFL Super Bowl event, helps active and former NFL players with their transition from football to their business careers. Each year active and former players attend the PNE to network with business executives and corporations. Working collaboratively with the NFL and its member clubs, their goal is to help players explore and identify post-football opportunities that are realistic and meaningful.

PNE will be held this Saturday, February 6, 2010 from 2pm-6pm EST at the Hyatt Regency Miami (James L Knight Center) in the Riverfront central Ballroom in conjunction with Super Bowl XLIV.

VoiceAmerica's Sports Channel will air live from the PNE event from 2pm-6pm EST/11am-3pm PST. To access the event, log on at http://www.VoiceAmericaSports.com.

VoiceAmerica.com offers the latest conversations in a talk radio format, providing education, interaction, and advice on key issues live, on demand as well as through pod cast download. If interested in hosting a talk radio show on VoiceAmerica Network or WorldTalk Radio Network, contact Jeff Spenard, President and CEO at 480-294-6417 or at jeff.spenard(at)voiceamerica(dot)com.

Contact Director of Marketing, Melissa Schmitz, at 480-294-6410 for advertising / sponsorship information or other Network details.

ABOUT VoiceAmerica.com:
VoiceAmerica.com, is a technology centric media group and the largest producer and distributor of live internet based talk radio, delivering over 1,000 hours of programming weekly on its VoiceAmerica^TM Network (http://www.voiceamerica.com) and WorldTalk Radio Network (http://www.worldtalkradio.com). Featuring more than 200 hosts broadcasting to eight niche community based channels: its flagship VoiceAmerica^TM Variety Channel, VoiceAmerica^TM Health & Wellness Channel, VoiceAmerica^TM Business Channel, VoiceAmerica Sports, 7th Wave Network, The Green Talk Network, Power Up Motorsports Channel and WorldTalk Radio Variety Channel. VoiceAmerica.com is one of the pioneers in internet broadcasting, producing and syndicating online audio and video, offering an innovative, effective and comprehensive digital broadcast platform. Digital Publishing through its 10 years of broadcast and media experience along with our seasoned staff of Executive Producers, Production and Host Service Group, VoiceAmerica.com provides an internet radio platform for new, emerging and veteran media personalities to expand and monetize their business and brand in an online digital medium.

 

Baby Boomers, Clearing Blocks For Weight Loss Results

When your mind entertains the thought of losing weight, what thoughts pop into your head?

Knowing if your thinking is helping or sabotaging your progress is crucial for success.

Maybe you think, "I've tried so many times and I've failed, it's no use", or "I don't have energy to exercise" or "I'm ready to make a change because I want to feel good in my body and have more confidence." Whatever you think you shall be.

A simple but powerful exercise to do is to get a notebook and write at the top of a clean page your goal. Now just write whatever pops into your mind under that goal. You will be surprised how many mental blocks may pop up but let them because this is the first step to clearing them out of your consciousness and sub consciousness. Any thought that negates your goal is a mental block and we will need to clear it.

On another sheet of paper, write all the mental blocks on the left and the opposite of what that would be on the right of the page. Fold down the middle so there are two columns.

For example, if your first thought was, I can't lose weight because I have no discipline with my eating; write on the opposite side " I am leaning out because I'm now making healthier choices with food and exercising portion control.

Always write your affirmation in the now. When you say I will exercise or I will lose that last 10 pounds, you put it off mentally. State everything in the now as if it's already the way things are. An example would be "I love to walk first thing in the morning and I'm losing weight and feel much more energetic." The mind responds to this and will help you to attract favorable situations to support your thinking.

After you have written all the mental blocks and the affirmations on the opposite side of the page, cut the paper in two columns so they are separated. Take the mental blocks and over a trash can rip them into small pieces while saying " These thoughts don't serve me, I let them go. Now take the affirmations and put them on a wall or mirror where you can see them everyday. When you read them, read out loud and picture in your mind your ideal scenario for that goal. For example, see yourself fit and healthy and loving your body and your life. Believe that this is your truth. Do this daily. It takes a few minutes a day, but the investment of time will pay off greatly. Many athletes have declared that using affirmations and visualizing their goals being accomplished, have brought them victories. You can do the same. You have nothing to lose, except some cruddy thoughts that hold you back, and everything to gain.

Website - Strong Body for Life

10 Ways and Reasons You Can Start Over

Starting Over

Instead of making a resolution, which most of us aren't all that great at keeping, why not look for some areas in your life where you'd like to begin anew? Here are some tools to make starting over a little easier and your new year a little more emotionally fit.

1. Starting over is not the same as recouping from a failure. It is a new beginning. This mindset is helpful because it keeps you from wasting your time being too hard on yourself.

2. Moving through life is like climbing stairs. You go up a level and then you level off. Nothing is ever a straight shot. Have some patience with yourself and with your newfound direction.

3. This new year is also a new decade. It could also be a new life if you approach it in the right way. Sometimes little ideas can turn into big things. Try writing that letter to the editor or, if you need to, make the choice to drink a little less alcohol.

4. Endings are not necessarily bad things. Even if the past year was your best so far, the one ahead might just leave it in the dust. This is also true if it's been your worst year so far, and you've suddenly found yourself unemployed or unattached.

Find a Therapist
Search for a mental health professional near you.
Find Local:
Acupuncturists
Chiropractors
Massage Therapists
Dentists
and more!
5. Starting over may feel scary, but it's really a cause for celebration. Think of it as exciting, and many of your anxious feelings will begin to fade.

6. Remember that your future is not governed by your past. No matter what has happened in your life, you can find a way to make things a little better for yourself, and hopefully for those around you as well.

7. Having to start over is different from choosing to start over. For those whose lives are still in chaos because of manmade and natural disasters, starting over is not a choice. Giving support to those in need and being able to accept it when necessary are great qualities.

8. Healthy alternatives to negative lifestyle patterns abound. Take baby steps if you don't feel comfortable making all your changes on January 1. If you can't stop a bad habit, start by cutting back. It's okay to give yourself a little time to moderate or stop something that's hurting you.

9. It's not all about joining a gym to get fit. What about taking a dance class to get in shape and have fun at the same time? Starting over can mean chasing your dreams. We're happiest when we're moving toward a goal.

10. Starting over is about giving yourself a chance at real happiness. You will have to be brave and get good at learning new things, but how bad can that be? At the very worst, you will acquire the skills you need to start on the next project.

The new year is a great time to start over. Remember that once you honestly commit to the changes, you have already begun the process.

Self Exam:  Proactive Approach to Skin Cancer Detection

Taking a proactive approach in monitoring your skin for potential skin cancers - especially if you are in a high risk group - is an essential step in complete sun safety habits. Descriptions of how to conduct a self-examination are readily available on the web, however, we thought we would post this essential information as a New Year's reminder to routinely check your skin.

Thanks to website SkinCancerNet for the following images.
Conducting the Skin Examination
To conduct a skin examination you will need: a full-length mirror, a hand-held mirror, privacy, pen or pencil and a mole map available for downloading at SkinCancerNet. Then follow these five easy steps.

Five Step Self Examination
• Stand in front of the mirror. Examine your body front and back, then on the right and left sides with your arms raised. Women should look under their breasts. (It helps to have a partner assist with the self-examination.)
•Next, bend your elbows and examine forearms, upper underarms and palms.
•Next, look at the back of your legs and feet. Look at the spaces between your toes and the soles of your feet. Remember, it's important to examine your whole body, not just the areas of the skin that are exposed to the sun. Skin cancer can occur anywhere.
•Examine the back of your neck and scalp with a hand-held mirror. Part your hair to examine the entire scalp.
•Check your back and buttocks with the hand-held mirror.

The mole map helps you keep a record of current moles, blemishes and other marks for reference in future self-examinations. Fill it out and keep it with important documents.

What to Look For
Becoming familiar with the moles, blemishes and birthmarks on your skin will enable you to detect changes in them. Look for changes in size, color, shape and texture.

Specific warning signs include:
•A mole that is different from the rest. A mole that itches or bleeds or that changes in any way.
•A sore that never fully heals.
•Translucent growth with rolled edges.
•A brown or black streak beneath a nail.
•Cluster of slow-growing shiny pink or red lesions.
•Waxy feeling scar.
•Depressed lesion that feels hard to the touch.

If you find any suspicious lesions, immediately call your dermatologist and TELL him or her why you are calling. In some areas of the country, it takes months to get an appointment. Communicate your urgency. In most cases, skin cancer can be successfully treated, but left too long, they can result in death.

Finally, dermatologists have developed a simple set of rules describing suspicious lesions they call the ABCDEs of melanoma. The Skin Cancer Foundation posts these on their website along with pictures describing the skin condition.

Be proactive in your skin care. Routinely examine your skin. Be SunAWARE and Be Safe!

 

 

Younger Men vs. Older Men. Is There Really a Contest?

elizabeth: I hate, despise and resent the term "cougar." Hate it with a passion. I Googled to find out who came up with this asinine label, and this was their answer: Late 80's in the dressing room of the Vancouver Canucks Hockeyteam, they called older single women that came to their games cougars. Okay, now I have to boycott Vancouver. I wasn't going to go there any time soon but I am taking a stand.

Laurie: It's starting to get cold up there anyway. Just don't go boycotting an island.

elizabeth: Why do women have to be labeled by whom they date? I rarely dated older men when I was single and I blame that on Harrison Ford (he kinda smoldered and had that earring thing happening), Robert DeNiro (too many gangster flicks - I was always afraid he'd off me if I disagreed but he was sexy) and Cary Grant (I think he was dead by the time I thought he was way too fine to ignore). They didn't make themselves available to date. Me. I know. How unfair. But young guys did and I was just as happy to return the favor. But did I think I was gutting them and ripping out their innards when I was feeling a little naughty? Please.

Laurie: Wow, I don't know what kind of dates you went on (I did once date a guy who caught muskrats and I believe there was some gutting involved in that)! I like to think I was adding to the worldly experience of these young studs. Showing them the finer pleasures that would assist them with pleasing their future women (or men - who knew? Who cared?) and saving them many hard-earned, heartbreaking experiences - yeah, that's the story and I'm sticking to it.

elizabeth: I did date some guy who was 15 years younger than me. Let me tell you this - it was not because he had his pulse on world affairs or knew the difference between a Monet or a Manet. Nor did I really expect him to speak. Why ruin a good thing? My husband is six years younger than me and I did not marry him because he made me feel young. I was quite capable of making myself feel young and vital and sassy. Plus I never think about the age difference. I am more concerned that he doesn't think that The Beatles were the best band in the world. Oh, yeah, John Lennon never called either.

Laurie: I feel your pain, girlfriend. I got tired of waiting for Elvis to discover me in my small town and finally took down the many photos and posters that plastered my purple bedroom wall. I think I finally realized I was on the edge of robbing the proverbial cradle when while watching a recap of JFK's assassination, my Date of the Day said something that made me realize he wasn't even born in the 60's. Yikes! As soon as that date was finished, I bid him a fond farewell. No sense in wasting a perfectly good evening.

© 2010, Coaches on the Edge ^TM

 

 

 

Envision the Next Chapter

Monica's adult son finally got a job and moved out last September. Then she was forced into retirement when her company downsized. At first, she was grateful for the peace and quiet, but she's now having trouble getting into motion: "I just feel like giving up and hiding in a hole for the next 10 years."

Monica is in the midst of a transition. They often happen as we age, but they can also be brought about by an unasked-for change. One chapter of our lives has closed and a new one hasn't begun. The uncomfortable gap in between, when we may feel malaise, or even panic, is what it means to be in transition.

I learned this perspective from Candice Carpenter in her book Chapters. Because we're all living longer and change is accelerating, we will go through many chapters, each with its own dramas, excitement, requirements, and difficulties. Just like with a great novel, we may not be sure where the story will take us and can feel lost or confused. Article continues http://silverplanet.com/silver-planet-aging/envision-next-chapter/55356

 

Who Buys Sun Protective Clothes?

Sun protection clothing originated in Australia as a result of that nation's awareness of its epidemic of skin cancer and its determination to fight it. In Australia, the anti-skin cancer campaign was originally focused on prevention (by targeting messages at children) and on early detection (by targeting seniors).

As a result the market for sun protection clothing for children grew dramatically. Now, most children in Australia wear sun protective swimwear or beachwear. Most also wear protective sportswear and have sun protection garments included in school uniforms.

In the United States, despite an epidemic in skin cancers, these trends are almost exactly opposite. The main buyers of sun protective clothing in the US are people forty or over, especially people who have experience health problems from sun exposure, want to prevent a recurrence, and have received medical advice from their doctors.

We suspect that the main reason for the difference is that in the United States, there is no on-going national skin cancer campaign focused on the prevention and detection of skin cancer. Although sun safe curricula is available through the EPA and various sun safe organizations, they are optional. And, they're not backed-up by an on-going national message. Despite the efforts of so many well-meaning organizations and individuals, the overall message is ad hoc.

With recent media attention directed at protecting children from sun exposure, we hope to see a change in these trends. That is, we hope to see more and more parents buying sun protective clothing for their children (and for themselves before a medical event pushes them in that direction). Unfortunately, however, most advice on protecting children seems to focus on sunscreen with sun protection clothing coming in a distinct second. For all age groups, sun protective clothing is the first and best line of defense against skin cancer.

 

When the One You Love Gets a Serious Illness

The diagnosis of a serious illness hits you and your loved ones like a fist to your heart. Shock and denial are a common initial response. Then the reality sinks in. There are going to be more tests, many more. Surgery could be part of the process as well.

For some, the doctor is reassuring: "You will be just fine." For others, the prognosis is much scarier. To have to deal with serious illness when you are all alone is extremely difficult. If you have loving people around you, they are a blessing to be counted.

The first few months are the most frightening; with new doctors, procedures, and words you've never heard before. Hopefully, medical insurance will cover the bulk of the costs, but it's still a strain. With bills piling up and reimbursements taking months, the financial stress can be daunting, and it doesn't help the healing process. Not being strong enough to go to work or to care for your family also takes its toll.

By this time you're immersed in the process with your loved one, emotionally sharing all of the lows and looking, waiting, and praying for the highs. All you really want right now is a little good news. Sometimes the best you can do is to just get through the day without additional problems.

Being the support person is a role that you may not have ever considered signing up for. The emotional fallout can affect a loving mate almost as much as the patient. Some take to it easily. Others find it difficult to adapt to this new role. It can be helpful to remind yourself that, at this time, you are needed more than ever.

There will be moments when the person you care for will not be able to do much for him- or herself and other "good days" when it's almost as though life were back to normal. It's a roller coaster, but you may well find that you become closer than you have ever been. You can also experience that your conversations get deeper and your love grows. It is amazing how serious illness can make our connections stronger. It may be the only good part of this difficult journey.

Additional help is available from the American Cancer Society (http://www.cancer.org) and the American Heart Association (http://www.americanheart.org). Both have tons of information for your family as well as many other groups for almost every ailment. Organizations such as The Wellness Community (http://www.thewellnesscommunity.org) also have research and computer libraries, where you can get many of your questions answered as well as find counselors and support.

Research shows that having a loved one by your side may not make it all better, but it can give you the strength you need to truly heal.

 

When the One You Love Gets a Serious Illness

The diagnosis of a serious illness hits you and your loved ones like a fist to your heart. Shock and denial are a common initial response. Then the reality sinks in. There are going to be more tests, many more. Surgery could be part of the process as well.

For some, the doctor is reassuring: "You will be just fine." For others, the prognosis is much scarier. To have to deal with serious illness when you are all alone is extremely difficult. If you have loving people around you, they are a blessing to be counted.

The first few months are the most frightening; with new doctors, procedures, and words you've never heard before. Hopefully, medical insurance will cover the bulk of the costs, but it's still a strain. With bills piling up and reimbursements taking months, the financial stress can be daunting, and it doesn't help the healing process. Not being strong enough to go to work or to care for your family also takes its toll.

By this time you're immersed in the process with your loved one, emotionally sharing all of the lows and looking, waiting, and praying for the highs. All you really want right now is a little good news. Sometimes the best you can do is to just get through the day without additional problems.

Being the support person is a role that you may not have ever considered signing up for. The emotional fallout can affect a loving mate almost as much as the patient. Some take to it easily. Others find it difficult to adapt to this new role. It can be helpful to remind yourself that, at this time, you are needed more than ever.

There will be moments when the person you care for will not be able to do much for him- or herself and other "good days" when it's almost as though life were back to normal. It's a roller coaster, but you may well find that you become closer than you have ever been. You can also experience that your conversations get deeper and your love grows. It is amazing how serious illness can make our connections stronger. It may be the only good part of this difficult journey.

Additional help is available from the American Cancer Society (http://www.cancer.org) and the American Heart Association (http://www.americanheart.org). Both have tons of information for your family as well as many other groups for almost every ailment. Organizations such as The Wellness Community (http://www.thewellnesscommunity.org) also have research and computer libraries, where you can get many of your questions answered as well as find counselors and support.

Research shows that having a loved one by your side may not make it all better, but it can give you the strength you need to truly heal.

 

Coaches on the Edge say you can’t take it with you. You can try…

elizabeth: Andy Warhol, who was one the leading figures in pop art period until his death in 1987, left over 600 boxes and a shipping (should be called a shopping ) container of stuff that archivists have six years to sift through and catalogue. I was flabbergasted (haven't use that word in a couple decades and for good reason) and it got me thinking - what do I need to get rid of before my remains are thrown in the faces of people who have pissed me off royally during my life. First stop: Crawford TX.

All my journals are the first thing that comes to mind. Oprah wants hers burnt when she dies. I will petition Oprah's estate to throw mine in the funeral pyre also. I don't want anyone to read how pathetic life was at times. Okay, I, being a drama queen in waiting, took overreacting and turned it into an art form. No need to read about that...right?

Laurie: Well, I would be mortified if the items in my "regifting" stash ever came to the light of day. I'm as appreciative as the next gal, but c'mon...an AARP calculator? Slippers that clean the floor while you wear them? A worm ball (don't even ask!)? These things are crying out somebody's name but it's not mine. I'm going to find them a nice home somewhere but I would prefer that the donors not know about it. Thus, I would also request that the neatly-categorized list accompanying these treasures be destroyed. Who gave me what (so I don't give it back to them), when I got it, and the next lucky recipient. Don't let them fool ya...thoughtful regifting is not easy.

elizabeth: I would also toss without remorse all the different sizes I have in underwear, bras, trousers and shirts. Since I don't wear dresses, no one will be able to hold them up and in a mocking voice declare that "I wouldn't have been caught dead in shoulder pads even in the 1980s." Well, sister, all I can say is that I never had big hair in my life. Shall we compare pictures? No, I think I will go out and buy all new clothes in a very respectable size - Two. People for miles around will be impressed about how none of my clothes had tomato stains, not one elastic waist in the bunch (and just for the record - I own not a one of them) and in the end some nice tween will have herself a fabulous new wardrobe.

Laurie: How about some of the over-the-counter stuff in the medicine cabinet? Preparation H which doesn't remove the bags under your eyes by the way, a left-over bottle of Fleet from my colonoscopy five years ago (when do I think I'll be needing that?), Band Aids so old that any pretense of adhesiveness has long left the medicine cabinet, an eye patch (?), a vibrating razor (it sounded like a good idea when I bought it), a tube of Vagisil that is so dry it needs its own tube of Vagisil, and the list goes on. And don't even get me started on stuff in the refrigerator!

elizabeth: And then there all those pictures of me during my awkward period - from seventh grade to...

Laurie: Hey, elizabeth, how would you like a purple suede photo album with a big peace sign on the front? The first page says "Happy Birthday, Laurie. Fill ‘er up!" but you can cut that out.

© 2009, Coaches on the Edge ^TM

If you would like to learn more about Laurie, please go to her site: www.eljny.com.
Stop by at elizabeth's site at: www.BranchingOutLifeCoaching.com

 

 

Ten Things to Be Thankful For

As Thanksgiving approaches, I think it's important to take a gratitude inventory. A number of things in life can make us uncomfortable or even a little miffed. But sometimes they are gifts in disguise. With that in mind, here are my top ten things to be thankful for.

1. Be thankful for growing older. Not everyone gets this opportunity. Aging with health and grace is a rare and beautiful gift.

2. Be thankful that you can read these words. It is a very sad thing that many people do not have the ability to read.

3. If you have to wait in line at the supermarket for your Thanksgiving dinner, be thankful that you can afford what you want to eat and have a convenient place to buy it. We are all aware of the many people waiting in line to have a meal at the local homeless shelter.

4. Be thankful for the ability to pay your bills, even if it means that you have to give up some things that you want. Remember that having basic needs met is a luxury for many people.

5. If you have to get up before dawn to get to work, be thankful that you get to see another sunrise and have a job to go to. Think about what it would be like if you slept everyday until noon and spent the rest of your waking hours wondering what to do with your life.

6. When you're stuck in traffic, be thankful you have a car to get where you need to go and money to buy gas. Standing in the rain while waiting for a bus is, at the very least, uncomfortable.

7. When the kids are screaming at each other, be thankful that you have children to love and who love you, and remember that at least some of the time, they do get along. There will always be bumps in the road, but they are usually followed by easier times.

8. When your mate is acting grumpy or giving you a hard time, be thankful for having love in your life and someone to grow old with. A life partner is something that less than half the population has. Having your partner is a blessing that needs to be counted several times.

9. When your parents are telling you how to run your life, be thankful that you still have them around. If they are no longer with you, take a moment to be thankful for the time you had with them.

10. When you sit down with your loved ones for your Thanksgiving dinner, be thankful for everyone and everything that makes it possible. Look your family and friends in the eye and express to them your gratitude for sharing this wonderful time together.

Thanksgiving is a very special holiday. Embrace those around you and your ability to give thanks to those you love.

 

 

Hey Baby Boomers, Check Your Skin!

If you are a baby boomer, you may have already experienced some form of skin cancer or know someone who has. If not, you may be thinking, what's the point? I've already fried my skin, so why worry about it now? It's never too late to protect your skin, and by doing so, you may still avoid getting a skin cancer.

Think of it this way. Over the years, you may have harmed your skin's ability to repair cell damage, and cells may be more vulnerable - meaning that the slight burn/glow you allow yourself to get because you're thinking it can't do any more harm, could be the very one that triggers a cancer. Therefore, now is the time you should be even more careful to use sun protection and give yourself routine body checks. If you take care of your skin now, further damage may be averted.

Remember too that skin cancer, when diagnosed early, is almost always curable. Don't hesitate to contact your doctor if you find a suspicious change to a mole, a new mole, or changes to skin. Baby boomers are the most likely age group to be diagnosed with skin cancer.

Here are four easy rules for baby boomers

• Watch for any suspicious changes to your skin (learn how to perform body checks by going to the Melanoma International Foundation website)
• Accept that damage has been done but further damage can be averted
• Use the sun protection methods in SunAWARE to avoid adding to potential problems, and
• Educate your children and grandchildren.

A national SunAWARE media campaign about skin cancers - including ads specifically targeted to baby boomers and older adults- could boost the use of prevention methods and could help lower mortality rates by providing information about detection.

Be SunAWARE and be Safe!

 

Travel Fitness Tips for Baby Boomers

I'm writing this article on a bus in Mexico. For those of you who don't already know this, I've been singing since I was 4 years old and have been blessed with an opportunity to do a short tour of Mexico singing with the Glen Miller Big Band this month.

My fellow musicians know I've been a fitness professional for many years and have been seeking my advice about what to eat while on the road and how to keep fit. I thought what a great idea for an article to help others who travel.

First thing I can tell you is to eat light meals throughout the day opposed to 3 big meals. This will keep your metabolism fueled to burn fat and keep your blood sugar levels even to keep your energy consistent. The best choices for breakfast are fresh fruit and vegetables, egg whites, slow cooked oatmeal or whole grain breads and cereals. Portion control is key for weight control. A good choice could be a few scrambled egg whites, a cup of fresh fruit and a slice of whole grain toast or half a cup of oatmeal. 3 hours later have a piece of cheese and a handful of dried fruit. Now note that you can pack some string cheese, dried fruits and nuts in your bag in case you don't have access to these items.

Now of course enjoy yourself while you're on vacation, just eat healthy and light and you will feel good about yourself and have a lot of energy. For lunch and dinner, choose grilled and broiled lean fish, turkey, chicken or beef. Vegetarians can eat tofu for protein if available or legumes, eggs or nuts. Have plenty of fresh vegetables and have sauces on the side for dipping instead of saturating your food. Salads are great but once again be careful of dressings because they are usually loaded with fat. If you are in a non-familiar place and the water is questionable, ask if they have filtered water and make sure the salad and ice cubes are prepared with the purified water. Don't take a chance with your health by having unfamiliar water in your system. I'm sure you've heard stories of those effects. Drink at least 8 glasses of bottled water a day. Dehydration can make you very fatigued and craving sugar and carbohydrates. It also dries out your lips and skin.

Now the fitness part of my journey has been an adventure. I was told not to venture out and take walks around because the drivers here can be quite reckless and don't give pedestrians the right of way. Also, some of the areas we have been traveling to are not exactly the safest places to be. So I walk on the treadmill in the gym or swim laps in the pool and if the equipment is lacking, I do push ups, and sit ups,
squats and lunges, and floor work on a mat or a few towels for my lower body and abdominals. A good thing to bring is an exercise band that has two handles and a piece that you attach to a door. It's a great portable resistance gym that is so easy to pack. Most of them have a chart included demonstrating the right way to do different exercises. Most sporting good stores sell these bands.

Of course if you're on vacation and it's sunny, please use a strong sunscreen and apply often. Have fun, have a dessert and enjoy yourself. Just remember to stay active and make healthy food choices. Email me with your questions and comments. I'd love to hear from you. .(JavaScript must be enabled to view this email address)

 

Happy Tails! Capen Dog Park in Columbia, MO

Capen Dog Park
1600 Capen Park Dr.
Columbia, MO 65201

Capen Dog Park
Fenced in: No
Leash Required: No
Night Lighting: No
Benches: No
Trash Cans: Yes
Disposal Bags: No
Water Fountain: No

Surface type: Woods, fields, stream, rocks, bike/jog path.

Great trails, trees and dogs to greet!

 

Baby Boomer Back Stretch

Let's look at the common causes of lower back pain. There are two main reasons, which are a lack of strength in muscles that support the spine and a lack of flexibility. First let us discuss lack of strength. Muscles are the spine's main defense against gravity. Strengthening the core muscles that support the spine with exercises, can prevent, reduce and even eliminate back pain. The core muscles are primarily the abdominals (both deep and external), the back, and the buttocks, which covers the trunk of the human body.

There are other muscles that must be strong as well to support us when we do every day functional activities such as lifting a grocery bag or getting in and out of a car. It is imperative that our leg muscles are strong to support our movement during daily activities. The front of the leg (called the quadriceps muscles) support us when lifting, sitting and standing. If these muscles are weak, you may end up using your back. Also the muscles of the back of the leg called the hamstrings must be strong to support the spine when doing functional activities. The transversus abdominis (the deep abs underlying the top layer of abs) must be strong to support the lower back. These are strengthened by core training exercises such as the plank, a popular one used in yoga and Pilates training.

Now before we get to some exercises to do to get you on your way to a healthier back, let's discuss the flexibility component of this plan. Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises
lengthen shortened muscles and relieve back pain. Tight back muscles, tight buttocks muscles, and even tight hamstrings (back of thigh muscles) or quadriceps (front of thigh muscles), can affect the alignment of the spine. Stretching the back with stretching exercises also increases mobility of the joints of the spine.

Always warm up before stretching exercises. Five minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough. Not warming up before stretching leaves your back susceptible to injuries causing back pain. Warm muscles are more flexible than cold muscles and are less likely to tear.

Now before you begin this or any program, ask your doctor if the following exercises are appropriate for you to do. Check with your physician before doing exercises that involve twisting or arching the back if you have a back condition

Stretching exercises may be done daily. Strengthening exercises should be done three or four times per week - the days off give your body a chance to recover. It may take 6 week to 8 weeks to notice results. If at any time you feel pain or discomfort, stop the exercise.
.
Here are some stretches you can do for increased flexibility.
(Start with five repetitions of each exercise. If you can handle five repetitions without post exercise pain, then slowly add a couple of repetitions each week until you reach 15 repetitions).

If at any time you feel discomfort or pain, stop the exercise. Usually shortening the range of motion is a good way to correct that, but if you don't feel comfortable with it after modifying the stretch, stop doing it.

Pelvic Tilt: lower back stretching exercise (also strengthens abs)
Lie on back, knees bent, feet flat on floor. Tighten buttocks and abdomen, flattening small of back against the floor. Hold for a count of five. Slowly relax. Repeat five - fifteen times.

Knee to Chest: Gluteal stretching exercise

Lie on back, knees bent, feet flat on floor. Grasp left leg behind the knee/back of thigh and pull knee towards left shoulder. Hold for a count of five. Switch sides. Repeat 5 times.

Piriformis Stretch: (Stretches Muscles that lie beneath gluteal muscles)

Lie on your back
Place your left ankle over your right leg, just above the knee and pull both legs toward your chest. Push the bent knee away from you and pull the opposite leg in toward you.
Hold for 30 seconds. Repeat on other side.

Basic Twist: lower back stretching exercise.

Lie on back, arms stretched out to the sides.
Bend knees and bring knees up close to your chest
Take a deep breath
Exhale as you slowly lower knees (keep knees together) to floor to the right or as close to the floor as is comfortable.
Pause.
Inhale as you slowly return your knees to chest.
Exhale as you slowly lower knees to left side
Inhale as you return your knees to chest.
Repeat about 5 times.

The Cat: back stretching exercise

Begin on all fours, hands directly under your shoulders and knees directly under your hips.
Inhale as you drop tummy towards the floor and look up over your head.
Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in.
Move slowly back and forth between these two positions pausing on each pose.
Repeat about 5 times.

The Cobra: back and chest stretching exercise

Lay flat on stomach, forehead to ground, with arms bent and palms down on the ground under the shoulders.
Push downward with arms as you raise your upper torso and arch your back.
Hold for 3 full breaths before slowly bringing the upper torso back down to the ground.

Shoulder, Back, Arms Stretch:
Stand with knees slightly bent. Interlace fingers, extend arms forward at shoulder level. Turn palms out and reach your arms further until you feel a stretch. Hold 10 - 20 seconds. Repeat.
Chest Stretch:
Stand with knees slightly bent. Hands behind the back, fingers interlaced. Turn palms up extend arms backward. Do not arch the back. Hold 10 - 20 seconds.

Sides, Waist Stretch:
Stand with knees slightly flexed. (Can also be done sitting down) Place your right hand behind your head. Grab your right elbow with your left hand and pull gently. Bend slowly to the left until you feel a gentle stretch. Hold 10 - 20 seconds. Switch sides. Repeat.

Shortened hamstrings can contribute to sway back

Hamstring (back of thigh) Stretch:
Sitting on floor, extend right leg, place left foot against right knee. Lean forward (keeping back straight), reaching for foot until you feel a slight pull on you hamstring. Hold for 10 - 20 seconds. Switch sides. Repeat

Hamstring (back of thigh) Stretch:
Lying flat on back. Raise left leg up. Grab leg and pull up further until you feel a gentle pull in the hamstring Hold for 10 - 20 seconds. Switch sides. Repeat.

Shortened quadriceps can contribute to sway back

Quadriceps (front of thigh) Stretch:
Stand up. Bend your knee behind you, grab your ankle and gently pull your heel toward you buttocks until you feel a gentle pull on the front of your thigh. Hold for 10 - 20 seconds. Switch sides. Repeat.

Wall Back Stretch: back / neck stretching exercise

Stand up with your back against the wall. Try to press the small of your back and the back of your neck toward the wall. Hold for 10 - 30 seconds. Do not overstretch!

Neck Roll:
To loosen up the neck, where many people carry their stress: Stand or sit up straight with the bottom of your spine turned under. (Do not arch your back) Let your head fall forward, keeping the neck and shoulders relaxed. Slowly roll your head to one side, then let it drop and roll to the other side. Be careful not to overstretch. Do not roll the neck backwards.

Strengthening Exercises
If at any time you feel discomfort or pain, stop the exercise. Usually shortening the range of motion is a good way to correct that, but if you don't feel comfortable with it after modifying the exercise, stop doing it.

Now that you are warmed up and well stretched, here are some back strengthening exercises. Start with a few and build up to more exercises when you begin to feel stronger. Don't overdo it.

*Activate the Abs First.
To activate your deep abdominal muscles, cough once (or pull in and tense your stomach). Hold this contraction during the following exercises to give the deep abs and other core muscles a simultaneous workout. Do not overdo the abdominal tensing. It should not be difficult. Do not hold your breath. This is what "tighten abs" in the following exercises refers to.

The Bridge: Strengthens several core muscle groups - buttocks, abs, back

Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Tighten abs. Raise buttocks off floor, keeping abs tight. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times.

The plank exercises are advanced, so approach with caution once the other exercises have become easy and your strength has significantly increased. If at any time you feel pain or discomfort, stop the exercise.

The Plank: Strengthening exercise for back, abs and neck (also strengthens arms and legs)

Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, balance on your knees instead of your toes.

The Side Plank: Strengthens the obliques (side abdominal muscles)

Lie on right side. Place right elbow and forearm on floor. Tighten abs. Push up until shoulder is over elbow. Keep your body in a straight line - feet, knees, hips, shoulders, head aligned. Only forearm and side of right foot are on floor (feet are stacked). Hold position for 10 seconds. Relax. Repeat five to ten times. Repeat on left side. If this exercise is too difficult, balance on stacked knees (bend knees and keep feet off floor) instead of feet.

The Wall Squat: Strengthening exercise for back, hips and quads.

Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart. Tighten abs. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 times.

Leg and arm raises: Strengthening exercise for back and hip muscles.

Lie on stomach, arms reached out past your head with palms and forehead on floor. Tighten abs. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 20 seconds. Switch sides.

Leg lifts: Quad Strengthening Exercise

Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Tighten abs. Keeping the right leg straight, slowly lift it to the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides.

*Safety Tip for Leg lifts:
Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept slightly bent with foot on floor.

Basic Crunches: upper abdominal exercise

Lie on back, knees bent. Do not anchor feet. (Anchoring the feet or keeping the legs straight along the floor can strain the lower back). Arms may be folded over chest or kept at sides or hands can be held beside ears with elbows out. Tighten abs. Keep the lower back flat on the floor and neck straight. Keep chin tucked - looking at ceiling helps prevent tilting head up or down. Exhale when raising your torso off the floor and inhale when lowering. Just raise your head and shoulder off the floor - three to six inches is enough. Sitting up all the way is hard on your lower back. Do ten repetitions.

Neck muscles may tire out before the abs. You can use your hands to help support your neck - but be very careful not to pull on your neck or you could overstretch a neck muscle. Keep elbows out to the side to help avoid pulling neck forward. Don't start out doing too many crunches - the number of crunches performed should be increased slowly.

Move slowly when performing crunches- do not rely on momentum.

Rotational Crunch: obliques exercise (sides of the abdomen)

Rotational crunch is a slight variation of the regular crunch. (The variation - the direction you raise your head and shoulders off floor is diagonal). Lie flat on back, knees bent, feet flat on floor. Do not anchor feet. Tighten abs. Keep the lower back flat on the floor and neck straight. Rotate your body so that the weight rests on left shoulder. Then, keeping chin tucked, bring your head and shoulders upward and raise your right shoulder higher than the left. Move slowly.

Reverse Crunch: lower abdominal exercise
Lie flat on back, feet in the air. Bend knees 90 degrees. Place hands under buttocks for support and make sure your lower back remains flat on the floor. Tightening your lower abdomen, lift your buttocks a few inches off your hands. Hold for a moment and lower back down. Do 5 to 15 repetitions.

Leg Lifts: lower abdominal exercise
Lie flat on back. Bend one knee and keep foot flat on floor. Tighten abs. Lift opposite leg about 45 degrees. Hold for a count of 3. Repeat 10 times. Switch sides.

Backward Leg Swing: Gluteal exercise (The muscles of the buttocks help support the spine)

Stand, holding onto the back of a chair for support. Tighten abs. Swing leg back at a diagonal until you feel your buttocks tighten. Tense muscles as much as you can and swing leg back a couple more inches. Return leg to floor. Repeat 10 times. Switch sides.

Remember to start slowly and gradually add exercises and repetitions as you get stronger. Drink plenty of water to stay hydrated. It would be a smart idea to have a certified professional work with you for a while to get your form correct and make sure you are doing your stretching and exercising in the safest and most effective way.

 

Top 10 Simple Rules to Reduce Anxiety

Everyone has moments, which create anxiety. This particular feeling can be detrimental to your work, life and relationships because it may stop you from living normally. Here are my top ten tips to deal effectively with this uncomfortable emotion.

1. If you are prone to anxiety you have two choices. Give in to it or learn to live with it. Giving into it also means that your partner will suffer the burden of your fears so, to make your lives a better place to be, find ways to eliminate or at least limit this feeling by taking responsibility for your emotions and knowing you have a choice.

2. When you wake up tomorrow start doing something right away, and keep busy all day. Taking action by doing something, almost anything, will help you work through your anxiety. Sometimes it's doing the dishes or working in your garden. Other times it's reading or meditating. Just sitting around and thinking about your worries won't make them go away.

3. Try Feeling Focusing. Focus your attention on where the feeling of anxiousness is in your body and keep your attention there until the feeling moves or dissolves. For example the tension could be in your abdomen or your neck. Whenever your attention wanders, bring it back to the place in your body where the physical feeling is. Doing this for five or ten minutes can reduce, if not eliminate, the anxiety.

4. Anxiety will grow if it's not directed into some positive action. Find someone who needs you and lend him or her a helping hand. It will almost always take your mind off your problems and fears. Helping others is actually a way of taking action and responsibility for your own healing.

5. Talking to someone is one of the best ways to overcome your anxiety. Getting together with your family and friends, even your fellow patrons at Starbucks, and talking about what you are feeling can be helpful. If you can't talk to someone, try writing a letter or visiting an appropriate Internet chat room.

6. Exercise is another good way to keep from letting your fears overwhelm you. Sometimes gentle forms of exercise like walking and yoga can be better than a hard workout at the gym. Do what works best for you at the moment and don't worry about breaking your normal routine, that change may actually help reduce your anxiety.

7. Start a gratitude journal; write down three to five things that you are grateful for. Do this every night for a least two weeks, it works and it's very easy. Become aware of all the good that surrounds you. You can also have a releasing journal where you write about your anxiety and the actions that you can take to overcome those fears.

8. Remember that the opposite of fear is faith. When you are anxious, a great way to get out of it is to find some faith. Believing that things will get better is sometimes all it takes to make it better. It also helps to never underestimate the power of positive prayer or visualization, if it can cure cancer it can also reduce your anxiety.

9. If watching the news fills you with anxiety - turn off the TV! The world will continue to revolve even if you're not watching it on CNN. Limit yourself to one hour a day of news and don't watch anything that may upset you before you go to bed.

10. Courage is not the absence of fear, but taking action in spite of fear. Doing something new or confronting a fear by taking some baby steps is much more positive than doing nothing. If you need a better reason pick an action that will be helpful to someone else.

If you find that none of the tips above work, then you should take a serious look at consulting with a qualified therapist and/or physician. Choose to take control of your life and your emotions and don't let them run you or your relationships.

 

 

Healthy Thoughts Create Radiant Health

Have you ever seen a friend you haven’t seen in a while and noticed that this person looked exceptionally radiant?  I bet if you asked this person what the secret is the reply would be “I’m happy.”  So you ask them what are they happy about and the reason is simple.  Your friend has attained inner peace through self-acceptance and gratitude.

I can tell you quite simply that this is easy to achieve.  Start with your own personal gratitude list.  Write down every thing you are grateful for.  Think of each thing on the list and feel how blessed you are for this gift in your life. On another piece of paper write down a self-acceptance list.  Jot down all the positive things about yourself that you like.  The time you take to do this can create big shifts in your consciousness that will bring about feelings of joy within you.  The energy that this creates is magnetic and attracts more things to be grateful about.  If you listen to any self help teachers (and there are many legitimate ones that speak great wisdom), they all will say that our thoughts create our circumstances.  Change your thoughts to feelings of gratitude and self-acceptance and you can change your life.

Wouldn’t you prefer to be around a person who is enthusiastic about life, enjoys people and who has a great positive spirit?  Well if you pay attention, you’ll see that these people are usually quite successful, have healthy relationships and seem to attract good things into their lives.  When you become like this, you will see that the more you are grateful, the more you have to be grateful about.  The more you give to others, the more is given to you.  It’s interesting how this works, but it does and has been talked about for many years in many languages, cultures and best selling publications. 

So how can we create an environment that will encourage this healthy way of being?  Start with the gratitude list and self-acceptance list.  Keep them where you can review and add to them.  Read them often.  Create a space in your home that makes you feel nurtured and peaceful.  Maybe a place you can light a candle and incense.  Relaxing music is also a great thing to have in this space.  You can take time to relax here and recharge yourself.  Another thing to do is surround yourself with positive people.  Find activities that make you feel alive and spark the spirit of play and adventure.  Hike in new places.  Take a road trip somewhere beautiful. Explore a new beach.  Being in nature is good for the soul.  Live life with joy and everyone around you will be inspired and uplifted. 

A Baby Boomer’s Balanced Approach to Life

Wouldn't it be great to have enough time for everything that is important to you?

If you drew a circle on a piece of paper, how would you divide it up? Try this for fun.

Cut the circle in 4 pieces as if you were slicing a pie. Now label one slice family. Label one work; label another play/recreation and then the final slice self-improvement. Under the family category jot down what you'd like to spend more time doing with your family. For the work category write your aspirations to improve your business. Next write down your goals for play and recreation. When you get to self-improvement, write down what you would like to accomplish in this area.

Now look at your pie. Where are you putting most of your time and where are you putting the least?

When we are out of balance in any area, this affects everything in our lives. Now take a new piece of paper and write down more specific sub categories. For example write under Family a) more communication with loved ones b) more get together and fun plans such as a beach day together or a trip somewhere new. You can do the same with the other categories. This gives you a chance to introspect and see what is truly important to you. Work is important of course. We all need to make a living.

A truly happy person knows how to balance work with play and family time with time for oneself to feed the body, mind and soul.

So now that we are speaking of body, mind and soul, let's discuss the self-improvement category for a moment. When we use our bodies and exercise our muscles, the body stays strong and is our vehicle to do and be and live in this world. When we abuse it, we don't have the cooperation of our body and it can make everyday functional things a burden. So that being said, take care of your body. This is especially true for baby boomers because as we get older, we need to keep our body vibrant and strong to slow down the aging process, keep healthy, and to have a better quality of life.

The mind also needs to be exercised or this too w ill get weaker and slow down. I have a 96 year old grandmother, Dorothy who is a smart, sassy woman with a great mind. She remembers things from way back in the day when she was a small girl to the stories of all of her 5 children growing up in Harlem, NY. Her secret is that she does cross word puzzles, which keep her mind sharp. Learning an instrument or a language can be a fun way to use your mind and work those thinking muscles.

Last but certainly not least is the exercise for your soul. Regardless of what religious beliefs you may have, the fact is that we are souls living in these bodies, which are our temples for the soul. It helps so many people to read inspirational books or listen to relaxation/meditation tapes to quiet the mind and go within. There is a way to contact your peaceful side and feel oneness with all of nature. One sure way is meditation. Once you connect with this peaceful side of your soul you will bring that peace everywhere you go and your life experience as well as the experience others will have in your presence will be a positive one. Less stress creates a better world for everyone. Find your balance. Find your peace.

 

Use It or Lose It

Okay my baby boomer friends, let me fill you in on some important facts.  If you want to age gracefully and have energy, stamina and good health then start working out.  Now I don’t mean just a casual walk around the block.  Although I encourage you to get out and walk, the main thing to be concerned about is a decrease in bone density and muscle loss.  Now the fact is that as we age we will have these things happen if we don’t do anything about it.  But you have the ability to gain muscle and keep your bone density from decreasing.  The key is to lift weights.  Take care of your body and your body will take care of you.  Neglect your body and the opposite will be the outcome.

 

So now that I’ve got your attention, let me tell you a simple way to get started.  You can do this at home or at a gym.  Do whatever will motivate you and will make it easiest for you to stick to this plan.  Do a brisk walk or a stationery bike for about 5 minutes to get the blood and oxygen flowing to the muscles to prepare them for movement. A warm up is extremely important to prevent injury.  Next stretch the areas you start working on.  So if you decide you will start with arms, stretch them first.

 

You can use barbells, dumbbells, or weight machines, although some people start with rubber bands. Body weight exercises, or calisthenics, can be good, but the main thing is to ask your muscles to do more than they are used to. Start out with light weights until you learn the exercise and have the proper form.  Work up to a weight that tires your muscles after 10 or 12 repetitions, Don’t go so light that you don’t challenge your muscles or too heavy that you can’t maintain good technique. The rule-of-thumb is under 6 reps for maximum strength, 8-12 for building muscle and some strength, and over 15 for muscular endurance Women will use less weight and more reps to achieve a leaner, toned physique. 

 

. . Yes, you do want to build muscle. Remember that most of your arm that isn't muscle is fat. The reality is that you can't get strong without sufficient muscle. Do it gradually.  Write out a plan to follow and write down the progress of weight as you go along. You can do a few exercises for each muscle group.

 

For example, 2 separate exercises for, chest, back, legs, abdominals, shoulders, biceps and triceps.  I strongly recommend that you do your research and find a good instructional DVD or hire a personal trainer to teach you proper form and how to perform each exercise in the safest and most efficient way.

 

When you begin to feel the results of a weight-training program, you will love the way you feel and look. Make sure you get a doctor’s approval before starting any exercise program.  He or She can tell you what exercises you may need to avoid or what they feel would benefit you most to incorporate into your routine. The program you choose depends on your level of fitness, time schedule and level of enthusiasm.  Join a group or ask a friend to join you for support.  Live healthy. http://strongbodyforlife.com

 

 

 

Prescott, Arizona is Boomer Friendly

An active lifestyle is important to Prescott, Ariz., Boomers. Just ask the The City of Prescott Parks and Recreation Department and Prescott Senior Olympic Games Steering Committee, which are preparing for the 2009 Prescott Senior Olympic Summer Games scheduled for July 10 through July 26. Not surprisingly, golf is an important component of the event in this Boomer-friendly area, which boasts numerous residential golf communities and stand-alone golf courses.

"You'll find that many of the homes for sale in Prescott seem to be only one stroke away from this engaging sport," writes real-estate agent Tim Anderson on his website. "If you love to bring out the irons for a few rounds then you'll certainly have your fair share of golf courses in Prescott to choose."Photo of people on Talking Rock clubhouse patio for Boomer

Talking Rock Golf Club is one of the most respected golf communities in the area. Talking Rock has been named one of Arizona's Top 25 Courses by Golf Digest magazine for the second consecutive time, checking in at No. 19 on the 2009-2010 "Best in State" list.

A private home community northwest of Prescott, Ariz., Talking Rock is home to a Jay Morrish-designed 7,350-yard championship course winding through more than 1,000 acres of preserved open space. The environmentally friendly layout is a high-country master-planned community minutes from downtown Prescott. The community consists of Ranch Cottages, Ranch Homes and Custom Homes on homesites affording mountain or golf course views.

Hassayampa Golf Club and Community is a 550-acre master-planned affair located two miles outside Prescott. Desert Troon, which also built Troon Village in Scottsdale, developed the community on the site of historic Hassayampa Golf and Country Club, one of Arizona's oldest golf courses, operating operated from 1919 to 1969. The new Tom Weiskopf-designed layout measures 6,800 yards with significant elevation changes throughout. The community offers mountain views, boulder outcroppings, ponderosa pines, mature oak trees, and two natural streams.

Prescott Lakes GC for BoomerHassayampa Golf Club is a member-owned equity club. The community includes several gated tracts with condominiums and as well as single-family custom homes. It is located in the Ponderosa pine forest with sections overlooking downtown Prescott. Residency is not required for golf club membership. The social scene centers on the 30,000-square-foot, lodge-style clubhouse with log beams, stone fireplaces rustic décor and both fine and casual dining. In addition to golf, the community offers a fitness facility, tennis, swimming, sport court and hiking trails adjacent to 2.5 million acres of Prescott National Forest.

Prescott Lakes Golf & Country Club is a master-planned community stretching across nearly 1150 acres. The centerpiece is the Hale Irwin Signature Golf Course that meanders through 12 acres of lakes and grasslands. Other amenities include miles of hiking and biking trails as well asseven petroglyph parks that preserve Native American symbols found on rock formations along the golf course. Fishing, sailing and swimming are a mile away at Watson Lake and Willow Lake.Photo of Prescott Lakes GC house for Boomer

A wide variety of residential offerings in both gated and non-gated areas are available at Prescott Lakes with custom homes, production homes, townhouses, condominiums, golf villas and building lots of various sizes. Also part of the community are commercial spaces for sale or lease and business parks.

Other master-planned golf communities in the area include:

• The Rim Golf Club in Payson boasts a Tom Weiskopf and Jay Morrish 18-hole layout rated the No. 1 residential golf course in the Southwest three years in a row in Golfweek magazine's list of "America's Best Residential Golf Courses.

• Seven Canyons is a Weiskopf masterpiece in Sedona that opened about three years ago and has been rated one of America's 50 Greatest Golf Retreats by Golf Digest Index.

• Forest Highlands Golf Club has two courses, Meadow and Canyoyon, perched at a 7,000-foot altitude among pines, oaks and aspens within an 1,100-acre community in Flagstaff.

• Pine Canyon is another Flagstaff standard bearer with broad fairways, open entryways to greens and trout-stocked lakes along its 18 Morrish-crafted holes. to name a few.

 Antelope Hills GC for BoomerPrescott-area golfers can also choose from a seemiongly endless supply of public courses including city-owned Antelope Hills. The 36-hole facility first was founded in 1956 with the opening of the North Course, a traditional tree-lined layout with speedy bentgrass greens designed by Lawrence Hughes. The South Course designed by Gary Panks opened in 1992 featuring open fairways, generous mounding, large undulating greens and panoramic views of the surrounding mountains and granite rock formations. For those wanting to fly in, Antelope Hills is located next to Prescott Municipal Airport (Ernest A. Love Field).

Prescott enjoys more than 300 days of sunshine, is generally 10 to 15 degrees cooler than Phoenix and is home to more than 500 buildings named on the National Register of Historic Places. It is listed among the top 21 communities for Boomers to retire by BestBoomerTowns.com.

 

Take Boomer Baby Steps for Weight Loss That Lasts

I hear people talking about the frustrations of losing weight and keeping it off almost daily. The key is to look at your lifestyle and see where you can make little changes to empower your goals and sustain the body weight you desire. Baby boomers can take charge of their lives with baby steps toward healthier food and exercise choices. Let’s look at a few tools that can help.

The first thing I suggest is to buy a notebook that will be your own personal health journal. Take a day to record what you consider to be your successes and your challenges. Buy some star stickers and put a star near the successes to reward yourself for them. They can be drinking more water, or a 10 minute walk to start getting your body moving. Maybe you switched from your usual mashed potatoes to a small portion of brown rice. If you drink a lot of caffeine, maybe you’ve decided to drink decaffeinated tea or coffee. These are baby steps that will take you far if you acknowledge them and let them give you confidence to make more small changes.

Now let’s look at the challenges. If you wrote down that you ate 4 cookies in the office kitchen or you drank a big soda at lunch, don’t give yourself grief. Look at this as discovery and a way to make change. So in your health journal, write each challenge on the left side of the page and on the right side put down what you consider to be a healthier option. So for example, if you wrote down 4 cookies, an example of a healthier option you can write is a red delicious apple or 1/2 of a granola bar with a tall glass of water with fruit slices in it. If you wrote down that you sat on a couch and watched television while eating chips, a healthier choice you could write is a 10 minute walk around the neighborhood breathing in fresh air and enjoying the time to think about people you love.

It’s all about making healthy choices. Before you grab something to eat or drink that will bring you pleasure for about 5 or 10 minutes, think about how you’ll feel afterwards. Now before you eat or drink that item, think of a substitute for that which will taste good but make you feel good about yourself for a much longer period of time. It’s all about decisions. If you don’t make a good decision, learn from it. Remember how you felt when you did it and let it be a helper for you to make a better choice next time. Give yourself credit for the successes. Write them in your journal each night and go to sleep with that feeling of victory. This will permeate your subconscious mind with success thoughts that will breed more success.

.

After 55

Stretching Your Way To Wellness

When done properly, stretching feels good. The more you make the effort to stretch, the easier it gets and the more flexible you become. It’s that simple.

As an exercise specialist, I’ve encountered clients that say their muscles are tight and they wish they weren’t so achy. After we stretch for 5 minutes, the results are always the same. They feel relieved and more relaxed, they have more energy and they realize that it’s pretty simple to do.

To get started, it’s important to warm up the muscles and get the blood pumping first. A brisk walk for a few minutes is one way to do this. Any exercise equipment that you have handy such as a stationery bike or treadmill will suffice.

After you’ve warmed up, start with gentle stretching on a mat on the floor. Sit with you legs straight out in front of you. Make sure your knees are not locked and are slightly bent. Take a deep breath from your diaphragm (just below your navel) and as you exhale reach your hands to your knees. Now hold that position and take another breath. As you exhale, reach a little closer to your ankles. Don’t bounce while stretching. Hold these static stretches. Using your breathing will help you to exhale and relax into the stretch. Take your time with the stretch and let it be at your pace. This is a process that will get easier the more that you do it. Be consistent and you’ll be able to stretch with more range of motion each time. Doing it a little each day will gain better results and be safer than trying to over do it. Slow and gentle works best.

Another popular exercise that works wonders on stretching out the back is the cat stretch. On your knees and hands (on your elbows if your wrists aren’t up for it) make your back flat like a table and inhale. As you exhale round your back up like a giant C shape and stretch. Do this 5 times slowly then gently sit back on your feet and stretch your arms long. Come up slowly to your knees and then holding on to something stable gently stand up. For better balance, it’s always better to have something stable like a wall to lean against while getting in and out of exercise positions.

The more you stretch and exercise the more flexible you’ll feel and the more youthful and energetic you will be. Once you’ve attained greater flexibility, it’s important to maintain it and continue to stretch and exercise in ways that you find enjoyable.

If you want to try something fun, try a beginner dance class or yoga. This will focus on flexibility and get you out having fun and moving your body. Life is meant to be enjoyed at every age! Have fun with it!!