Best Boomer Towns Columns

Couples, Communication and Connection -  Talking it out is the best way to heal anger.

It seems counterintuitive, but when you're mad at someone you care for, the best way to deal with your unhealed anger is to talk about it. All too often, we don't feel like speaking to the person who has irritated us, no matter who it is. But clamming up or inappropriately venting will only cause more ill feelings.

The truth is that shutting out your partner is only going to make him or her feel distant, punished, and unloved. The next time you engage in this behavior, ask yourself the question, "What is my intent and do I really want to hurt the feelings of the person I am sharing my life with, and if so, will the outcome be a positive one?

Sharing your anger with the person you're mad at can actually be a bonding experience. The idea here is to calm yourself down long enough so that you can actually articulate what's going on for you. Perhaps you felt slighted, ignored, or just plain offended. Whatever the reason, not putting your feelings on the table will only lead to more of the same.
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It's important to acknowledge your anger and not suppress it. The key is to concentrate on talking, which is not the same thing as spewing your displeasure at the person you are blaming for the hurt. Make no mistake: anger always comes from hurt (or fear). When someone causes you pain, you may have the impulse to respond like a child and try to hurt back. Unfortunately, this usually ends up with both parties feeling worse and spending too much time in opposite ends of the sandbox.

The hardest part about discussing your anger is getting started. The second hardest part is keeping the conversation from escalating and trying to make sense if you're upset. I recommend that you begin the talk with a term of endearment and then a very succinct sentence that tells your story. For example, if your partner is being overbearing, you could say something like "Honey, when you say that to me, it feels like you're being parental and treating me like a child."

Use your adult words instead of lashing out childishly or going into another room to avoid the person you are mad at. Every minute that we dwell in anger, we're wasting the most precious thing we have-our time. Take the risk of speaking your feelings, even if you don't have all the right words or are feeling distant. Doing so will make your problems smaller and your life better.

The challenge here is to move through your pain to a place of mutual healing and respect. Making up is far sexier than making each other wrong. Once you say what you need to say and feel heard by your mate, you have created the opportunity for love to fill the hole in your heart.

www.bartongoldsmith.com

 

 

Powerful Guests on The Authentic Living Show

Starting on Wednesday, February 3, with a return visit from Neale Donald Walsch, most renowned for his "Conversations with God" series; the show revs up with a visit from Bruce Lipton, author of "The Biology of Belief;" and another return visit from Byron Katie, most famous for "The Work," her teachings aimed at ending suffering found in several books, most recently, the children's book "Tiger, Tiger Is It True;" and the host's first interview with Dr. Judith Orloff, famous for "Second Sight" and recent author of "Emotional Freedom."

The Authentic Living show, hosted by Andrea Mathews, is dedicated to getting the best speakers in the world to help Mathews pass on the message that authenticity is the reason we are alive. Mathews is the author of the book Restoring My Soul: A Workbook for Finding and Living the Authentic Self and the Home Study for Licensed Counselor's, based on the same book, called The Soul of Therapy. "The most difficult aspect of finding and living the authentic self," says Mathews, "is getting ourselves to believe that it is not only possible, but provides us the peace and essential sense of ‘aliveness' for which all of us are longing." Mathews adds, "These guests help me not only deliver that message, but make it more believable. I'm so fortunate to have been able to attract these wonderful guests to the show. They help me talk about the hard stuff and the enlightening stuff in a gentle conversation that answers some of life's deepest, most desperate questions."

The list of previous guests on Mathews' show also includes such thought-leaders, as: Gary Zukav, Joan Borysenko, Thomas Moore, Dr. Bernie Siegel, Lama Surya Das, John Holland, Dr. Larry Dossey, Julia Cameron, Dan Millman and many more. Listeners can hear these shows anytime by going directly to http://www.modavox.com/voiceamerica/vshow.aspx?sid=1304, the show's website. The show can also be heard on iTunes as a podcast, and even downloaded from either site to copy to CD, so that listeners can have, as Mathews puts it, "a dialog with themselves" in the car on the way to work. The show is sponsored by the American Institute of Holistic Theology and can be heard on their site as well.

Voice America^TM, the pioneering Internet Talk Radio Network owned and operated by World Talk Radio, LLC, is the producer of Authentic Living. If interested in hosting a talk radio show on VoiceAmerica, contact Jeff Spenard, President of Internet Radio at 480-294-6417 or at jeff.spenard @ modavox.com.

 

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.

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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

 

If Shopping Is Wrong, Coaches on the Edge Don’t Wanna Be Right

Laurie: Why oh why can't I turn down a bargain? My mentality is exactly what advertisers speak to, and it works every time. My closets are full of enough "only-$10!" items to pay my full rent for a month. And in New York City, that is no small feat. Speaks well to the size of my closets though. Do I wear these practically-free pieces of clothing? Some times, but most likely not. I have the phone number for Dress for Success committed to memory, and once every three months or so I drag over a big bag of never-before-worn clothes. Jackets are another thing that can't be resisted. I've got them in every color and style. The opportunity to wear jackets in my area of the United States, where spring and autumn are almost mere memories, is about five days tops. So right now I have a jacket supply that would enable me to change every eight hours and still not duplicate. Shoes I'm much smarter on. Don't get me wrong. I still buy them, but I get rid of them at the first sign of toe crunch, blister building, and arch pain. My sister hasn't bought a pair of sneakers in decades.

elizabeth: I have fallen in love with shoes and felt heart-pounding palpitations that were stronger than what I have felt for men that I was dating or even sleeping with. And if I found them on sale (the shoes not the men), I would let them move in with me and I would not forsaken them until the next pair seduced with me with a simple, "I do come in 9 ½." I was such a shoe whore. And clothes on sale. I think I took care of every "emotional band-aid" in my life with shopping bags that were filled with designer threads that I got for a steal. Moving from a one-bedroom apartment in Manhattan to a 3 bedroom house was an opportunity to take home even more orphans that needed a good closet.

Laurie: It's not like the salesperson takes me into a secret room and says "Here are the specials we're offering today just for you." These delectable bargains are right out there in the middle of the floor under screaming banners beckoning to all shoppers who pass by. Why do I feel the need to answer the call? I think it may be a superiority thing. Suddenly I have a chance to trick the retail system. You were selling that jacket for $75, and now I can get it for $10? Obvious, it's so obvious. It's my duty to universal justice to buy it at a $65 savings. President Bush and I didn't agree on much, but when he said it was our patriotic duty to shop, me and the Pres became kindred souls. It was a brief liaison, but it was rewarding. At least to Dress for Success.

elizabeth: I do feel good when I can donate clothing and (insert loud gasp here) shoes to an organization that will help empower women. I feel like I was just babysitting for them until the time was right for each woman to go out and strike it on her own. Can I make a little confession? And promise you won't deem me shallow? The shoes and clothes that I have had a long and deep relationship with will not be leaving me unless you pull them out of my cold dead hands. Sometimes Dress for Success will just have to wait. I didn't say I was a saint. Just a well dressed woman who loves her shoes.

© 2009, Coaches on the Edge ^TM

If you would like to learn more about Laurie, please go to her site: Empowered Life Journeys.

Stop by at elizabeth's site at: Branching Out Life Coaching
Please visit our new site at Coaches on the Edge

 

 

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

 

 

New Self Help Book, “The Holy Spirit Said See the Light”

You Are Never Too Old to Write a Book, David E. Hagberg's story is a True Inspiration, Reviews from Amazon.com:

"I picked up a copy of Hagberg's "The Holy Spirit Said See The Light" expecting just another person's take on their personal religious views. Instead I was pleasantly surprised a couple chapters in when I discovered that it was more than that. In fact, I began to view it on a more personal level. I'm not a deeply religious person; however, I am always interested in ways I can better myself to be a better person for my family, friends, and those that surround me. Throughout the book I found myself relating Hagberg's obviously religious scenarios with my own personal experiences. Each chapter giving me insight while relating it to my own life. You may be surprised with what you discover through this book...I know I was." Matt

"Interesting read! Throughout the book the author inspired me with his acts of generosity and kindness. When a book sparks an interest in me to want to improve my relationship with God and those around me, I feel the need to spread the word. Even if you don't have a religious background, his recounts of healing so many people from all over the world, will touch you. We could use more people with his passion for healing others in our world these days. A story that inspires, strengthens, and heals the soul!" Crystal

Praise for the Author and his New Book -

David is a wonderful alumnus and friend of the University of Vermont. His commitment to UVM in establishing the David E. Hagberg Scholarship for students with financial need, and his continuing support of the University overall, speak volumes about his kind and nurturing way. David's pleasure, and his life's purpose, are in helping others. Through his philanthropy and his involvement with students at the University, he honors those who lent him a hand in finding his own peace, happiness, and success. It has been my privilege to know and work with David as he reaches out daily in fulfilling his mission.

Becky Arnold
Planned Giving Officer, University of Vermont

I have known David from college well into his business career. It is evident to me that he has achieved his life goals despite an inordinate number of obstacles. He has not only regained control of his life but he has strived to pass on to others his faith and financial success. This has brought him to the fulfillment of his objectives. I commend David on his strength and perseverance.

Fred Dickerman
UVM Alumni

http://amazon.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!

 

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. . . .

 

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.

 

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.

 

 

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.

 

 

Pinehurst to Host Men and Women Golf U.S. Opens in 2014

PINEHURST, N.C. - The USGA and Pinehurst No. 2 will make history in 2014 by staging the U.S. Open and U.S. Womens Open, the two premier national championships in the United States, on the No. 2 course at Pinehurst Resort & Country Club in the Village of Pinehurst, N.C.

This is the first time in history that the U.S. Open and U.S. Womens Open will be contested on the same course in back-to-back weeks.

The 2014 U.S. Open will be conducted June 12-15, followed by the U.S. Womens Open, June 19-22.

This unprecedented U.S. Open "double-header," staged at one of the most storied golf courses in the world, promises to be two weeks of championship golf unlike anything seen before, according to USGA Executive Director David Fay. The USGA hopes to stimulate interest and exposure for the U.S. Womens Open, while adding a compelling element to the U.S. Open. Photo of boy putting statue at Pinehurst

Two physical characteristics of Pinehurst No. 2 make it ideal for hosting these two championships in consecutive weeks: the course sand base, which minimizes the damage that comes from play, and the lack of rough around the greens.

The concept is novel, but Fay said in a letter to USGA members that he has great confidence in the ability of the USGA operations team, the people at Pinehurst and the whole golf community to make both championships an unquestionable success.

Pinehurst No. 2 has previously hosted nine USGA national championships, including the 2008 U.S. Amateur; the U.S. Open in 1999 and 2005; the 1994 U.S. Senior Open; the 1989 U.S. Womens Amateur; and the 1962 U.S. Amateur.

The 2014 U.S. Womens Open will be the first conducted on the Donald Ross masterpiece in the sandhills of North Carolina.

"The USGA is particularly indebted to the Pinehurst Resort, and especially its owner Bob Dedman, the Village of Pinehurst and the State of North Carolina for their wholehearted support of our plan for the 2014 U.S. Open and U.S. Womens Open," wrote Fay.

 

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.

 

Job Hunting Over 40 Series Part 3

NO NEWS IS GOOD NEWS.

While you are looking for a job take a break from the news.  The news is often depressing and adds nothing of benefit to your life.  Instead of watching CSI Miami or Desperate Housewives, take the time you save---about 14 hours a week if you only watch two hours a day---and do something useful.  Enroll in a class to learn PowerPoint, read motivational books, study up on your industry or set up a Facebook page.  Make every minute of your time productive in some way, either personally or professionally.

YOUR OWN EXTREME MAKEOVER. 

Look at some magazines that feature “makeovers” to see just how much you can change your life with diet, exercise, fashionable clothes, better makeup, a new haircut and a positive mental attitude.  Oprah and More magazines run makeovers of regular people all the time.  Men’s Health, and occasionally GQ, do the same for men.  Seeing how dramatically regular people can change their looks is encouraging.

When you look at the “before” and “after” photos of people who have lost weight and toned up, the first thing almost everyone notices is how much younger the person looks.  It changes your entire appearance from tired and worn out to youthful and vigorous.  Doing your own makeover can be a life-changing act that will not only help get your career back on track but will open up opportunities you can only dream of happening. 

When Marie Osmond and Valeri Bertinelli lost weight and got fit their entire careers were revitalized.  It’s a story you hear over and over again from people who have found the will and done the work to make themselves over into the beautiful people they are inside.

YOUR SMILE IS YOUR FIRST IMPRESSION.

Now is a good time to go to the dentist for a good cleaning and checkup.  A bright smile helps project youth and vitality.  Teeth whiteners may be necessary if you drink coffee or wine.  Age tends to dull teeth as well.  During a first meeting, your smile and handshake are your two most powerful “calling cards.”

HAIR---OR NOT.

Re-evaluate your hair style too.  Is it contemporary?  Long hair, sometimes favored by Baby Boomers, is viewed more negatively than not in most professions.  Ironically, if your hair is thinning keeping it short gives the illusion of having more hair.  If you’re a guy with male pattern baldness, or very thin hair, you may want to go the Bruce Willis route.  Very short hair or none at all is “hip” now among guys of all ages.

If your hair is grey you may as well shout “old” from the rooftops.  Grey hair may look sophisticated or elegant but it does not say “young.”  Consider getting it colored or use a product like Just For Men to reduce the amount of grey.

Facial hair is also viewed negatively by a sizeable portion of people.  Now is not the time to have any negatives on your side.  Consider ditching the moustache and/or beard.  You’ll look younger with a clean-shaven face.  Women too.

NIP AND TUCK.

While some people might object, being out of work is an excellent time to have a “little work done” too.  If those sagging jowls, tired eyelids or wrinkled skin make you look old (of course it ---does), perhaps now is the time to engage a good cosmetic surgeon to take a few years off your looks.  Keep it conservative though; you don’t want to pull a Michael Jackson.

LOOKS COUNT---AS IN THE NUMBER OF YEARS PEOPLE THINK YOU’VE BEEN ALIVE.

It’s sad to say, but dozens of studies have proven that people who look better are considered more intelligent, capable and personable.  So, you should do what you can to improve your looks.  First impressions are made within 10 seconds in most cases.  Be sure your first impression is a good one.

On the other hand, don’t obsess about how you look.  You don’t need to look like Brad Pitt or Scarlett Johannsen---just the best version of yourself.  In fact, extreme good looks can be as big a detriment as extremely bad looks.

BAD HABITS.

While you’re making yourself over, drop some bad habits as well.  If you are one of the four adults who still have not gotten the message about the harm of smoking, now is the time to give it up.  Smoking decreases your stamina, wrinkles your face, and seriously degrades your health---not what employers are looking for these days.  Signing up for a good smoking cessation program will reap a lifetime (literally) of benefits.

GET RID OF WHAT’S HOLDING YOU BACK.

Likewise, if you have anger management, gambling, drinking or drug problems, now you have the time to rid yourself of these bad habits.  It can only help your career---and your life.

BUILD A PLATFORM FOR SUCCESS.

These days it’s important to create a “platform” that contributes to your “personal brand” in order to stand out from the masses of job seekers.   What sets you apart?  What skill have you developed that no one (or few) others possess?  What “style” reflects your personality best? 

Apple Computer’s Steve Jobs has a clearly defined “brand” image.  He’s a Baby Boomer who dresses in jeans and turtlenecks, wears stylish glasses and has trimmed his balding head into a “hip” short haircut.  He is a bold and dynamic leader and has learned to be an effective communicator.  He neatly reflects the same image as he wants his products to project.  He’s older but he’s not “old.”  His “brand” is drastically different from that of other contemporaries like Bill Gates and Michael Dell.

Your “platform” drives your “brand.”  Decide how you want to be perceived and then add the building blocks to create your personal style, skill-set, personality and charisma.  Branding yourself based upon a platform of truth, unique skills and personal style is a key ingredient to becoming successful.  In a job interview it will set you apart from dozens of other candidates who have no brand identity.  You want to do everything possible to give yourself an “edge” over your competitors and a clearly defined “brand image” will do that.

President Obama has a clearly defined branded personality.  He is a charismatic speaker, dresses professionally, almost never reacts emotionally or in anger, is a best-selling author, is confident, has a good sense of humor, is gracious, thoughtful and highly educated.  His “brand” beat out the other candidate (whose “brand” wasn’t as defined or as strong) for the job as president. 

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

 

 

 

Surviving Job Loss

There are many people who are now suddenly unemployed. Here are ten tips to help you deal with the turmoil and pain of losing a job you need and may love. My wish for you is that you never have to use them. 

1.     Don't let fear control you. Many people get frozen because they don't know what to do, so they opt to do nothing and instead just worry. It's appropriate to be concerned, but you also have to start making the necessary moves to insure your comfort and survival.

2.     Never underestimate the power of networking. Talk with people who can help you and follow any leads that come your way. Connect with others everyday to help you get another job. Send out resumes, and keep your contacts alive.

 3.     Find emotional support. There are numerous groups for the newly unemployed, many with counselors and job coaching. You don't need to tough it out, go it alone, or reinvent the wheel.

4.     Go on practice interviews. Even if it's a job for which you are way over qualified, or even under qualified, go on the interview. The more interviews you do, the more comfortable you will be with them, and when the right one comes alone, you'll nail it.

 5.     Apply for unemployment. It may not feel too good, but the real truth is that your previous employer paid for the insurance, and it is perfectly acceptable to use it. Also make sure you have some health insurance as well.

 6.     Don't try to mask your pain by substance use. Yes, a nice glass of wine can definitely take the edge off. But if you start having more than one drink or using drugs on a daily basis, pull yourself out of the pattern before it becomes an addiction.

7.     Don't spend too much time alone. You will need some time to grieve in order to move on, but you can't find a gig if you isolate, so get out there and investigate who is hiring. Remember that an in person meeting is always better than an e-mail.

 8.     Create a routine and stick to it. It is very easy to get out of the rhythm of going to work (or looking for work) every day. Make looking for a job your new job for right now.

9.     Beware of the desire to make big changes. Don't move to another town (or into your parent's house) right away. If you are financially strapped, having to move may be a necessity, but don't do it out of panic.

 10.  Research. Find out what others did who have not just survived but thrived after their jobs ended. There are also some great books on job hunting and creating home-based and Internet businesses.

 Dr. Goldsmith's new book "Emotional Fitness at Work" (Career Press) will be released this fall.

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.

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Wellness Boomer Style

I’ve had the privilege of coaching mother and daughters, husbands and wives and best friends.  The success rate is much higher when you partner up for exercise, for healthier eating and for an overall healthy lifestyle.

First, let’s throw out the word diet.  It has negative connotations and people associate it right away with deprivation.  So let’s instead use the phrase healthy eating.  We need to change how we look at food and it all starts with families, says former FDA commissioner David A. Kessler, MD, author of The End of Overeating: Taking Control of the Insatiable American Appetite.  As children, if we are rewarded with treats in an effort to pacify us or get us to eat something healthy like brussel sprout, it sets off reward centers in the brain, says Kessler, creating a sense of pleasure and a desire to overeat.  Using food to brighten a child’s mood can jump-start emotional eating that carries on into adulthood.  Also if you give a child ice cream as a reward to eat brussel sprouts, it send the signal to the brain that ice cream is good and brussel sprouts are bad.  So it’s important for us to get to the root of these beliefs and toss them to the wind. We can then replace them with thoughts that serve and support us.

One good thought to use is  “I am what I eat.  I eat healthy therefore I am healthy.” This isn’t something we can change overnight.  The awareness of the beliefs we were taught and the desire to change them will take some effort, but it’s worth the life transformation that comes with reprogramming our thoughts to live healthier.

So with that being said, let me explain why having a partner makes all the difference in sticking to a healthy lifestyle.   When you live with someone and you’re both determined to eat healthy or lose some unwanted pounds together, you have a built in support system from the start.  You can shop together, cook together, find great new recipes together and enjoy eating together.  You can also make it fun and a way to share an important aspect of your lives together, being healthy and staying healthy.  Along with that, you can find outdoor activities that are fun to do and give your bodies a workout. Maybe you can join the gym together.  

Baby boomers need to keep their bodies strong to enjoy life and have energy to do all that they want to do.

If you don’t have a willing partner, join an exercise class or a walking group.  There are many groups you can find on the internet.  This can be a fun way to exercise and meet other people that will understand and appreciate what you’re doing because they’re doing it too.

So in closing, I’d like to say, if you have a partner, child or friend that you can get on this healthy living program with, by all means, recruit them.  If you choose to do it by means of a class, go for it and pat yourself on the back for making the effort. Remember, it’s your body; take care of it and it will take care of you.

Baby Boomers Investment in Fitness

People arrive at middle age and become consumed with their financial investments and retirement funds.  This is all good because you need to set your nest egg up for your future and make sure you will have money saved for your golden years.  I’m going to suggest an investment that won’t cost much - except maybe a good supportive pair of work out shoes.  Exercise is an investment of your time and energy and the payoff is tremendous. Engaging in regular exercise increases an individual’s chances of staying well. According to the National Institute on Aging, people 65 and over become sick or disabled more often from not exercising than from exercising.

You start off easy and build your way up to a more challenging routine.  Even 10 minutes of walking, 5 minutes of stretching, and 5 minutes of light weight training a day will do you wonders. That’s a mere 20 minutes of your time.  The rewards are less stress, better sleep, increased energy and self-esteem and greater health. The good news is that this means less money shelled out for doctor visits and medication.

Of course, before starting any exercise program, get a doctors approval.  If you have special needs or limitations, it is wise to hire a knowledgeable personal trainer to get you started in the right direction.  If you can’t afford it, do a few sessions and have him or her write down a few different routines you can follow on your own. A good trainer will get your medical history and ask you if you have any areas that are causing you any discomfort before starting a routine for you.

Making your health a priority is the best investment you can make.  Think about that. You can have wealth and luxury but what good is it if your health prevents you from enjoying it?  Eat healthy low fat meals.  Make sure you get enough fresh fruits and vegetables, whole grains and lean protein in your diet.  Spend at least 5 minutes a day just relaxing your mind and breathing deeply and slowly.  And by all means get out there and move your body. Find ways to be active with a friend or spouse. You’ll feel younger and more limber. You’ll look and feel so much better. Others will be inspired by your healthy lifestyle and will want to know your secret.

Curbing Those Late Night Cravings

Many of my clients ask me how to stop their late night binging?  Well there are a number of things to do to change this habit, which is detrimental to maintaining your weight and makes it harder to lose those extra pounds if that is your goal.

It is better for you to eat small meals every 3 hours opposed to 3 big meals during the day. This will make your metabolism increase and burn more fat. Also, eating small meals more often will keep you from having your blood sugar levels drop. When this happens you will feel low energy, and crave comfort foods that are loaded with ingredients containing sugar and carbohydrates, which turn to sugar and store in your body as fat. What you need to realize is that waiting too long between meals makes your blood sugar levels drop and makes you feel so hungry that you’ll overeat.

Another thing to remember is to have meals that contain protein such as hard-boiled or scrambled egg whites; tofu, legumes, nuts and if you’re not a vegetarian include low sodium, lean beef, chicken, turkey or fish.  This will keep you feeling satisfied by keeping the hormone Ghrelin under control.  Ghrelin is the hormone that fuels hunger and when levels are high you can say hello to munchies.  Protein rich foods keep it under control.

Healthy fats in the diet should be included for a number of reasons. They make up part of all body cells, help us maintain body temperature, and even delay hunger pangs. Fats in the form of monounsaturated fat help raise levels of protective HDL cholesterol. Some of the foods that are a good source for monounsaturated fat are the almond and the avocado. Eat them in small portions. . A good example would be a 1/4 of a medium size avocado or 5 almonds. Carbohydrates are best in the earlier part of the day and necessary for energy.  Good choices are slow cooked oatmeal and yams.

So with that said, what can be done if at night we are hungry and need something to satisfy our needs?  One thing to do is to immediately drink a glass of water or a cup of herbal tea.  Then have something available for crunching that is low fat and still satisfying.  One thing that seems to work is raw vegetables and fat free ranch dressing. Add a hardboiled egg white for protein.  The key is to fill up a bit on the water or herbal tea and then eat a healthy choice such as this in moderation.  Another choice would be a small fat free yogurt with a tablespoon of slivered almonds, a tablespoon of protein powder and a handful of fresh berries.  When choosing fruits and vegetables, remember that they can add up in calories too.  This is why portion control is the key factor in managing your weight.  Another alternative can be 2 rice cakes (about 35 calories each) and a dab of peanut butter and jam on each one.  This will satisfy both the crunchy and the sweet cravings.

Alcohol and caffeine can make you crave sugar and carbohydrates when their effects wear off.  Avoid them as much as possible.  Limit yourself to one cup of coffee a day and consuming it earlier in the day is a better choice.  You can always opt for decaffeinated coffee or tea or herbal tea. I’ve seen the frustration that some of my clients go through when they are eating their small meals every 3 hours, working out at least 3 times a week and can’t give up their cocktails.  So all the hard work they’re doing is sabotaged by the calories consumed by the wine and liquor.  I’m not saying don’t have anything, just be aware of moderation.  One or two drinks a week is fine as long as you don’t have a problem with alcohol. A good choice can be a white wine spritzer which is club soda mixed with the wine.  If you do 50% wine and 50% club soda, you can have 2 of these and it equals one glass of wine in calories and alcohol consumption.

So be smart and have healthy snacks available when your cravings hit.  Drink water before having the snack and brush your teeth afterwards to clean your palate.

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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!!