This Christmas

Mend a quarrel,
Seek out a forgotten friend.
Write a love note.
Share your treasure.  Give a soft answer.
Encourage youth.
Keep a promise. Find the time.
Forgive an enemy. Listen.
Apologize if you were wrong.
Think first of someone else.
Be kind and gentle.
Laugh a little. Laugh a little more.
Express your gratitude.  Gladden the heart of a child.
Take pleasure in the beauty and wonder of the earth.
Speak your love.  Speak it again.
Speak it still once more.
~Anonymous

Quercetin

I thought that was the same thing as the type of keyboard you looked for when you bought a new phone! Nope, quercetin is a plant pigment that is getting some seriously rave reviews.  So that you can sound hip with your more nutrition-savvy friends, read on.

Quercetin is an antioxidant.  Yes, like vitamin C, vitamin E, and beta-carotene (to name a few), antioxidants work to protect and repair cells from exposures to free radicals.  And, the more environmental toxins out there, the more exposure we face.

Specifically, quercetin acts as an antihistamine and an anti-inflammatory.  Now this translates  into info you can use.  Studies show that quercetin supplementation can reduce hypertension (high blood pressure), has promising outcomes in cancer research, and may even reduce LDL cholesterol!  Sounds good!  And here's another point worth mentioning.  When combined with resveratrol, quercetin may help inhibit the production of fat cells.

Where do you find this power house?  Black and green tea, tomatoes, apples, red onions, red grapes and leafy greens are all sources.  Others include citrus, broccoli, most berries.  Mmmmm.  That healthy eating gig may just be worth it after all!

You can add flavonoids to your diet through supplements, but remember, your body gets the most out of the naturally occurring phytochemicals found in a plant based diet.  Eat more fruits and vegetables, it's the answer time and time again.

Time Flies

Time sure flies, doesn't it?  One month until Christmas?  The end of 2011?  Where does it go?

I'm so very aware of this sentiment today as we celebrate my oldest child turning 14.  14?  Are you kidding?  Somehow that chubby little cutie is gearing up to go to high school in the fall.  Wo! My friends tell me the next 4 years go even faster.  How can THAT be?

So, it's not a New Year's Resolution - it's a reality check.  It's time to live in the moment.  It's time to take a deep breath, get time-organized, declutter my calendar, and enjoy today.  The sun will come up tomorrow, but I certainly don't want it to be her graduation day!

"No yesterdays are ever wasted for those who give themselves to today." ~Brendan Francis

While I definitely don't spend my time living in or dwelling over the past, my challenge will be to not miss out on today's gifts as I prepare for tomorrows.  How appropriate a thought for this holiday season.  Here are my ideas, maybe they'll inspire you to breathe a little, too.

* Enjoy my morning coffee sitting down
* Look out the window for a full 2 minutes
* Get outside daily
* Stretch!
* Close my eyes and take a deep breath and...
* Thank God for today!

The Chemistry of Your Thanksgiving Dinner

Ahhh, Thanksgiving dinner!  We've been looking forward to it for a week!  If you've been planning or purchasing or prepping, you, too have been looking forward.  What about when you look back?  Will you be the one who has to bust the button on your pants and sleep off your indulgence?  Will you be joining us for the annual Turkey Trot and "earning your extra pie" as one friend told me?  Or will you be so rushed and busy with all of the preparations that you blink and it's over and you've missed this year's opportunity to enjoy your family and friends over a day of gratitude?

Here is one more way for me to wish you a happy, healthy, day of thanks.  This little re-cap of Medscape's Chemistry of Your Thanksgiving Dinner is intended to help you think ahead a little and worry none so your time can be spent enjoying the day.

Turkey: (breast meat, no skin of course!) 0 carbs, low fat, high energy.  Bonus: selenium, niacin, calcium and potassium.
Gravy: 50 cal of "energy", 2g of fat, high sodium.  Bonus: ?taste if the turkey is dry...
Mashed potatoes: (the homemade kind with whole milk and butter) high calorie, high carb, 9g fat. Bonus: potassium, vitamin A.
Green beans: low calorie, low fat, high fiber.  Bonus: vitamin content extraordinaire!
Cranberry sauce: (canned and easy) <1g fat, ~80 calories per slice. Bonus: vitamin A, lutein (that carotenoid important for eye health).
Stuffing:(no meat added) ~385 calories, 4 g fat, high carb, high sodium.  Bonus: folate, and tradition!
Red wine: 250 calories. Bonus: resveratrol, choline, lutein.
Pumpkin Pie: 316 calories, 14 g fat, 40 g carb.  Bonus: vitamin A, beta carotene, niacin
Apple Pie: 265 calories, 12.5 g fat, 37 g carb.  Bonus: niacin.
The whole dinner can be around 2050 calories and 45 g of fat without seconds.  Ugh, reality check!

So, put some thought into what you love most.  Skip the seconds and save them for left overs.  And by all means, give your stomach enough time to get the message to your brain that "hey, turkey, I'm stuffed!"

Enjoy your day in a healthy way so that you can look back with as much joy as you looked forward.
Happy Thanksgiving!

I don't want to just get by

No sir, not me.  I don't want to just get by.  I never have, I likely never will.

When I wake up each day, and the mental checklist begins, I know it's time to hit the deck running.  The morning routine of a working mother is not for the faint hearted.  And, while sometimes I feel like I've been launched like a human human cannon, I have no interest in the alternative.

I want to go at 110%, all the time, every time.  I want to know that I have put forth the best I can from the quality of my kids' packed lunches to the last patient of the day and the final email correspondence which may be well past my bed time.  Physically giving my all and mentally knowing that I have is the best recipe for sleep anyway!

I want to appreciate the fact that today is a gift and focus on what I can do with that gift.  And when my sights fall short of the top of the mountain, I want to stop only long enough to regroup and look for the summit.

I want to appreciate the amazing people in my life and connect with them often.  As hard as it is to face the stress or sadness that my loved ones may be dealing with, letting them know I'm here allows me to somehow repay the gift of their presence in my life.

I know that the path I choose is more difficult.  I know there are unexpected turns and other elements to weather along the way.  I know I'm usually exhausted by the end of the day.  But, I know that I'm never bored!

For me, it's not about survival.  It's about maximizing my potential.  We were taught as children there is no limit besides the ones we impose upon ourselves.  "If the sky's the limit, how did we put a man on the moon?"

It's first a mental shift.  How will I move from "please, God, get me through this day." to "I don't see why not!"  Easy - don't define yourself by your limitations.  And, while it may take some serious focus to "bring it" every day, we can do it.

Go, appreciate, know, but don't just get by.

Fall into Healthy Favorites

The temperature is dropping and my heat bill is clicking away.  Ah, welcome to fall in the north east!  The fire in the fireplace, thick socks and extra hour of sleep for day light savings - all rate up there with comfort food.  (Oh no, now I did it.  I planted the seed... comfort food....)

A couple of years back, I was curious about the "super foods".  What are they and why are only a select few deemed super?  Now I'm no foodist, but, I can offer these suggestions to you as a way to find comfort not only in satisfaction, but also in knowing that you are fueling your body with some "super" nutritional value this fall.

1.  Try a cup of green tea.  Love it!  I get home from work, the house temperature has been turned down for the time we are away from home, and I turn on the tea pot.  Green tea should not be made with fully boiling water as the taste will be slightly more bitter that way.  So, it whistles and I wait another minute before steeping.  I add a little lemon juice or honey and savor the full five minutes I get before my house is filled with near the chaos of my kids coming in from school.  Somehow, sipping the tea (slowly because it is hot) warms me and calms me as it encourages me to move a little more slowly.  Enter it's super power!  Green tea has been associated with cancer risk reduction, prevention of high blood pressure, improved skin, memory improvement, less fat and cholesterol absorption, and prevention of cataracts.  Best bet, mix it with citrus juice of your choice for the best absorption of all of the catechins that deliver the antioxidant punch.

2.  Pumpkin!  Could you get any more seasonal?  Its rich fall color and the feeling you get when you put them on display should be pretty good indicators of what they can do.  Full of potassium, magnesium, fiber and antioxidants, either canned or fresh will give you a super shot.  We've collected pumpkin recipes for years as it is a huge favorite in my house.  Give pumpkin pancakes a try - you may never go back!

3.  And of course there's the turkey!  Go ahead, this is the place for seconds.  Skinless turkey is known for its ample supply of B vitamins.  Niacin, B6 and B12 are key in stress control and cell and DNA repair.  Additionally, B6 and B12 are mounting evidence about their role in reversing depression, preventing colon cancer and reversing heart disease.  Top it off with a little cranberry relish and boy have you created a heart healthy hit!

Healthy aging practices are all about taking the high road.  When offered a choice, I hope you choose the option that will be a deposit in your health account and not a draw.  In knowing more, you can be armed with the information to support these choices.  And, every good choice is a step in the direction of your healthy aging journey.  But now, it's tea time!

Carrying or Carried?

"HE who is being carried does not realize how far the town is." - Nigerian Proverb.

Undeniable truth.  And, perhaps there's some wonderful security in this message.  The fact that someone may lift your burdens some helps lighten the load of daily stress.  Enter the world of philanthropy.  Stemming from the abundance mentality, this is indeed an immeasurable gift.

But, the simple challenge in this statement, is the introspective search of "What am I contributing?".  And, balancing the opposite argument,  "What am I being carried toward and not realizing it?"

As we work our way into the season of giving - Thanksgiving and Christmas/Hanukkah, are you carrying or being carried?  How does this extrapolate into other areas of your well being?  Are you carrying someone else's stress?  Are you carrying your own needlessly because you won't let go?  Are you fully carrying your own health?  Is the "town" light years away or is it headed your way like an on-coming train?

A very personal issue, I won't say too much.  But, in moving toward the hustle and bustle of the next 2 months, think about your status.  Where are you headed?   If the year has gotten ahead of you, stop being carried.  Take a breath and a step in the direction of your health...even if that means carrying less of someone else's need for the sake of your own.  As you reduce your stress level, you may also be helping them realize how far the town is.

What a pain in the butt

I'm starting to see it everywhere.  Stick with me, this may get a little more technical than usual.

Weak gluteal muscles are creating a cascade of problems in people from the trained athlete to the novice.  What are gluteal muscles supposed to do and how do we know if they are not keeping up?

The problem of pain comes in when our bodies masterfully make up for weaknesses.  We call this "compensation strategies".  You use your body differently, trying to avoid pain or make up for fatigued muscles.  When it becomes habit for one muscle group to cover for the other and the underlying problem is never addressed, pain is a likely result.

The gluteus is made of 3 major parts.  The major 2 will be our focus.  The gluteus maximus (the large, most superficial of the bunch) is responsible for hip extension (backward kicking) and external rotation (toe out position) as well as abduction (bringing the leg out to the side).  Strengthening the gluteus maximus provides support to the low back through the thoracolumbar fascia, and stabilizes the pelvis.  The next deeper, gluteus medius, acts as the primary hip abductor when the foot is off the ground.  When the foot is on the ground, as in running, it stabilizes the pelvis.

Weak gluteus medius is temporarily covered up by over use of the ITB, piriformis, popliteus, lumbar spine, sacroiliac joint and the patellofemoral joint.  Therefore, over time, pain in any of these areas can be related back.  Additional areas of concern include achilles tendon pain and pain on the inside of the lower leg.

Why are we seeing so many manifestations of this one little pain in the butt?  Thank our sedentary nature. Spending time sitting, not using our gluteal muscles, is really something to consider.  How much of your day, and for how many years, has the seated position been your primary one?  Additionally, being in a seated position for a prolonged time will contribute to tightness in the hip flexor group.  When the opposite muscle is tight, the gluteus medius will become weak.

So what is the remedy?  Well, depending on your activity level, you may be best served by having a physical therapist evaluate your situation.  As musculoskeletal experts, the intimate workings of the muscle imbalances that cause pain can be assessed and specific stretches and exercises given to prevent the reoccurrence of the symptoms.  If you are not as active as you could be, take on a walking program before the weather gets too cold.  Yes, that's it.  In all seriousness, you have to get off your butt to work it.    

Shouldering Responsibility

"If you want kids to keep their feet on the ground, put some responsibility on their shoulders." (Abigail Van Buren) I envision the kid who like a helium filled balloon, slowly drifts up and off the ground.  Add a little responsibility (aka weight) on their shoulders, and it counters the float, keeping them grounded.  I like this image.

I was the kid in college who had a part time job from my first semester on.  I worked summers to off set my tuition and have some spending money.  I didn't "get" my first car until I was a senior in college but instead would borrow my parent's cars when I was home.  Being the second of 6 kids, my parents' income had many costs to cover and since I was fully capable of earning, I was fully expected to.

Fast forward to 2011.  Now, it's my turn as a parent.  Grades are the number 1 priority.  I want my kids to spend their time out of school being kids, but fully expect that since they are able to work (as a student earning high marks), they should do that.  When they are able to shoulder more responsibility, outside of their "chores" and school work, we'll talk about a part-time job.

In the meantime, and not because I force them to, I want my children to learn the value of volunteer work.  This weekend, at our fabulous O'er the Hills and Far Away Race, about 50 kids volunteered their time on a beautiful, sunny Saturday.  The kids seemed to have a great time, working the water stops, manning the little kids' area, and cheering on the runners.  They learned what it's like to be a part of a community, how it feels to have some responsibility, and how good it feels to do something for someone else.

Truth is, I whole-heartedly believe in altruism.  I know the overall health benefits of it, and know that the lift it gives is unmatched.  I absolutely want my kids to keep their feet on the ground.  They have their home and school responsibilities.  But, I value the opportunity for social responsibility and feel lucky to have had this opportunity for them.  Will they work as many part time jobs as I did?  No prediction.  But, they will have many opportunities to learn to give of their time because the payment for this is bigger than their young minds can really grasp.  Over time, I hope they learn that shouldering this responsibility builds them into much bigger people.

The "Abundance Mentality" Doesn't Mean THAT!

At the beginning of this year, I set out to explore a concept called "the abundance mentality".  Briefly, this concept created by Steven Covey, works from the premise that there are always new opportunities out there.  There is no shortage if we can appreciate what we do have and focus on the positives in our lives.

In the past month, through our annual Cardiovascular Disease Prevention program, we have been speaking about high triglycerides.  What is a triglyceride and why is it there? A triglyceride is a type of fat (like cholesterol only different) circulating in your blood.  When you consume calories that your body doesn't need, they are immediately converted into triglycerides.  In between meals, they are released for energy.

So what does one have to do with the other?  Well, back in more primitive times, before home refrigerators and the family car, eating calories while they were available was a life sustaining measure.  The scarcity mentality (there's not enough to go around so act now!), opposite of the abundance mentality, was a valid underlying thought.  Food was less available so triglycerides had their place in the world.  We needed to store so as to have later.  Enter modern society and what some are calling "the sickest generation".  Those of us in our 30's and 40's  may be the first generation in quite some time with a reduced life span.  Why?  Because obesity, diabetes and metabolic syndrome are affecting not only our cardiovascular systems, but also contributing to premature deaths from pneumonia, liver disease, kidney disease, cancer and even Alzheimer's disease to name a few.

Rewind.  The abundance mentality - appreciating what you have - and the fact that the food will still be available tomorrow, may help us avoid over eating.  If you want a cookie, have one.  But don't have 6.  They will still be in the cookie jar tomorrow.  We've heard it so many times before.  Healthy diet, regular exercise and a good night's sleep are critical aspects of maintaining a healthy weight.  Maybe we should add appreciation and "The Abundance Mentality" to the list, knowing that it's not an abundance of extra calories!

D is for Deficiency

Several years ago, a local senior's group asked me to present on a topic relative to Osteoporosis.  They already knew that weight bearing exercise was key, they regularly practiced those exercises, and most were on a calcium supplement.  I decided to present on Vitamin D, citing it's imperative role in the absorption of calcium.  And, so, the virtues of Vitamin D were brought to light.

Last summer, when having my routine physical and blood work, my physician asked if I'd like to have my Vitamin D levels checked.  I easily agreed as I had been hearing so many people low in D.  But, it was summer, I had spent a significant amount of time outside, and I took a multi-vitamin daily.  No worries.  To my surprise, my levels were in fact lower than recommended.

How could this be?  Here's a more "light on the subject".  According to the 2011 National Center for Health Data statistics, one in three Americans have Vitamin D levels below what is recommended for bone health.  I guess I'm not alone.

Few foods are natural sources of vitamin D and most of us have been more worried about blocking the UVB rays than letting our body absorb them for the purpose of Vitamin D production.  Summer turns into fall and the sun is offering us less UVB anyway from November to February.  In addition, we in the North East are bundled up, covering our arms and legs and the rays couldn't get to us if they wanted to!

When considering how much vitamin D you aren't getting naturally, here's a few more thoughts.  Studies have shown that obesity is correlated to low D levels and being overweight effects the bioavailability of the Vitamin D you do get.  As we age, we appear to be less efficient Vitamin D producers, and the darker skinned we are, the more UVB exposure we need for this purpose.

Many physicians are now recommending that we take 800 IU of Vitamin D daily.  While Vitamin D is important for bone mineral density, it is also important in the prevention of high blood pressure, cancer and certain auto immune diseases.  Other roles include cell growth and development, immune function and reduction of inflammation.  Chronic migraines have been associated with Vitamin D deficiency.  Supplementing sounds so simple, but Vitamin D can interfere with some medications so be sure to consult your doctor before supplementing.

It is interesting, though.  Vitamin D maybe the deficiency you didn't even know about.

I Get By WIth a Little Help From My Friends

Know somebody that you can really lean on?  I mean really lean on?  Maybe it's a spouse, friend, sibling?    I have always felt blessed to have those people in my life, and have tried to be that person for others.  In most cases, it's when life is so busy and I need a "calgon" moment, but sometimes it's so much more.

Two weeks ago, with a team of friends, my family and I traveled to Virginia Beach to participate in the 1/2 marathon.  This would be my third year on this course and I highly recommend it.  Not only is everything leading up to it a learning experience, but the 20,000 other runners and supporters along the way make it really incredible.  Around every turn someone is clapping, yelling, or applauding the impressive work that has gotten you to this point.

Because our PACER team participates in the event as a group, there are so many familiar faces along the way.  What a lift to see that bright blue shirt and the sincere excitement in the person wearing it...just because you've made it to that point.  Add the enthusiasm of the kids (who really think you're amazing), the emotion of seeing someone running in honor of a lost loved one, or even the guy from The Biggest Loser who truly knows the benefit of exercise... it's one heroic dose of reality.

At this Virginia Beach race, I allowed myself to expect those friends along the way.  I looked forward to the mile markers that they said they would be at.  And, with clappers and cow bells, there they were.  It's something you have to feel, I couldn't do it justice to put it into words.  There was my husband who roused our three sleepy children out of bed for the 7 a.m. start to cheer me on along the way, my sister and her family to give me a hug at the finish line.  And it was a great race.  Never the less, I fell short of the exact goal I wanted...and I signed up to run the Philly half marathon 2 weeks later.

Maybe a little nutty, but I had set my goal and trained for it.  I wanted to end my training season with the accomplishment.  Lucky for me, a few more PACERS were already registered and my sister-in-law let me merge with her plans.  Fall sports being in full swing, I discouraged my family from coming to the race.  So, quietly (Philly is just as big but doesn't seem to have as many spectators), I went about my journey and into the 13.1 mile trek.

Around mile 12, my left knee started complaining, then yelling at me, then threatening me.  Jeez, I hadn't felt this before.  I tried to push through it.  My pace dropped.  Out of no where, my brother, Eric, an endurance veteran, arrives on the scene like something out of The Lone Ranger.  Just kind of shows up.  He jumps onto the course and with a gentle persistence, pushes me to the finish.

Yes, I achieved my goal in Sunday's race.  But, more importantly when I look back, I see how much I relied on my friends.  My siblings, my husband and kids, my PACER family.... I am so blessed to have you along my path.  And I hope you know, that should you ever need my help along the way, I am happy to repay the favor - if that's possible.... More Cow Bell!!  

Get out of that Rut

Get out of that Rut!

I read a great quote the other day.  “The only difference between a rut and a grave are its dimensions.”, (Ellen Glasgow).  It made me think of the negative feelings that come with being in a rut.  Then, it dawned on me.  We really can’t afford to live in a rut, and here’s why.

Truthfully, living in a rut would have made even high school graduation nearly impossible.   Complacency in any aspect of our modern culture puts us at a stand still.  What if we had just been happy to live with penicillin?  Well, one could argue that our life expectancy would be that much shorter and our quality of life less than we know it today.  If we had simply been happy with land and sea travel, we could easily come to the conclusion that what we know today as air and space travel would not likely be part of our reality.  Countless other examples exist.  

So why can’t we afford it?  My position on this is not related to competing for the world’s best economy or the most impressive technology.  No, instead, it is each and every man and woman’s race against their own aging process.  Let’s say you were quite a soccer player in your high school days.  Then, it’s college, a job, a spouse and a family - and now life gets busy.  You put your health and fitness on the back burner until “the kids are grown”, resting on the fact that you were always very active. Sound all too familiar?  This kind of rut is the lethal kind.  And here’s why you (and I) can’t afford it.

Put the healthcare costs of an aging body aside.  That’s another blog for another day.  Consider that in this no or low activity rut, you are not keeping up with the natural aging process.  Your skin, muscles, and blood vessels are getting progressively less elastic.  Your heart, organs and muscles are being infiltrated and surrounded by fatty tissue.  Your cell’s telomeres are getting shorter and shorter.  Read more on aging details in several of my other blogs, but in the meantime here’s our answer.  Notice how when your fitness level stays the same (GREEN, ie in a rut), and the normal aging process continues (RED), the area between the lines changes.  Another way to say this is that what was once fitness > age, changes to age > fitness since aging is never at a stand still.  Look again.  Understanding and placing value on this truth may be one of the single best investments you can make.  Quite simply, your health...it's something you can't afford to live without.

Keep moving!

    

    

Silence

Want to up your game?  Take your health, fitness or level of happiness to the next level?  Try silencing your mind.

If you are like many people, a negative thought in your mind is as destructive as the plague.  Parallel in several ways, that one little germ of a thought festers, grabs onto others around it, grows within you and is even contagious.  Once the negative dialogue begins, how do we stop it?  Have you ever had the experience where you finally just say to yourself, "snap out if it!"?

You've heard how pathological it is to hold a grudge.  Physiological changes incur with emotional stress:  your blood pressure raises, your muscles tense, cortisol is released.  Holding onto a negative thought is a lot like it.  It's a grudge against yourself as it consumes energy that you would otherwise have to spend on your health, fitness and happiness.

The first step is recognizing that a negative thought is present.  When the driver in front of you slams on his brakes because he dropped his cell phone almost causing you to rear end him in bumper to bumper traffic, your (although justifiable) negative thoughts are only harming you.  Realizing its impact as you sit, fuming for the remainder of your commute, aggravated before your work day even starts, will help talk you down.

If you can separate your intelligence and your emotion, "That was a close one - get me away from that irresponsible driver," you can move toward quieting your mind.  Stop the negative thought pattern.

Oftentimes it is more challenging to stop a thought that comes from within.  A self-doubt thought may be the hardest.  In this situation, there is no literal removing of yourself from the situation.  Stopping the negative thought pattern may take mind silencing.   In an ideal situation, connect with a natural element: the sunset, a shade tree, a body of water.  Nature is a good grounding force as it is a reliable source of quiet.  Next block all thoughts from your mind and find the place of silence.  Try to avoid any new thoughts.  Absorb the tranquility that comes when the mind is silenced.

It takes practice, but the practice itself is a solace.  Now, think about what's holding you back.  Think you can't lose that weight, run that fast, deal for this long?  Find your quiet place and start applying your new found energy toward achieving your goal.  Focus on the positive, see the glass half full.  Leave your worries behind and enjoy the peace that comes with silence.

To your health,
Amy

A Family's Greatest Treasure

Grandparents are a family's greatest treasure, the founders of a loving legacy, The greatest storytellers, the keepers of traditions that linger on in cherished memory. Grandparents are the family's strong foundation. Their very special love sets them apart. Through happiness and sorrow, through their special love and caring, grandparents keep a family close at heart. ~author unknown


Wow, I couldn't agree more.  This past week marked some important dates for my family.  On August 6th, my extended family decided that my 93 year old beloved grandfather would discontinue heroic measures and accept the natural sequence of a failing medical condition.  The heart break and emotional struggle as we realize the finality of this decision was at times overwhelming.  The retold story of how my grandmother, his bride of 68 years, told him it was "OK to go" was nothing shy of gut wrenching.  His "very special love sets him apart." 


A day later we reflected on the 15th anniversary of the passing of my maternal grandmother.  What an impact she had on the people we have become.  We look back at the myriad of examples her life and her love taught us.  Laugh, learn and remain faithful to your family.  A clear example of unconditional love, "sets her apart".


Why is it that grandparents have that incredible ability to stamp our hearts with their unique, indelible mark?  I know for myself and my siblings, that although the physical body may fail, the "who" of my grandparents will never fade.  I also know that many families share this sentiment. 


Time and time again anthropologists, sociologists and National Geographic authors (Dan Beutner) write about cultures where generations of families live under one roof.   If we look at happiness, quality of life and meaningfulness, it is in those connected cultures where grandparents are an important, valued part of the family life, that  happiness and longevity are richest.


In the American culture, as we slowly return to the value of the family, we should consider the role our grandparents play(ed) in our lives.  If you still have living grandparents (and thankfully I do), call them.  Reach out, ask for a story, remember a funny time or a just share a new experience.  If you have children, kindle their connection with their grandparents.  And if you are a grandparent, thank you.  Your strong foundation for our families is a true treasure.      

The Family Room

By Friday, I typically feel like I've put in my time and have earned myself a weekend.  So, Friday nights, my siblings, their families and mine congregate at my parents' house for a little battery re-charge.  No one cares what you're wearing, if you find the couch and sack out for a half hour, or if the kids interrupt the conversation.  The time is filled with laughter, crazy stories of the week and trips down memory lane.  It's just good old fashioned down time.  Always uplifting, time well spent.

This past Friday, as I bemoaned the busy schedule of the upcoming weekend, I passed back and forth through our Fuel Good Cafe.  A hum of conversation, the incredible smell of brewing coffee and cooking sandwiches, and the casual, relaxed feel with the TV and couches- it almost felt like the family room at my parents' house.  See, we're a big crowd, and there's always  room for more.  That's the feel at the Fuel Good.  It's genuine smiles when you make eye contact, the comfort of knowing you're among friends, and the common ground of actively working toward being a better you.  There's an occasional hoot for an accomplishment, a few tears for friends going through a hard time, and always an ear to tell your story to.  Yup, just like the family room.

Propinquity has its effects, and who doesn't want to share in some light-hearted, good-natured fun?  As I went through the cafe throughout the day, the feel didn't change.  This could have been a group of strangers and something about the atmosphere gives off a sense of connectedness.  It's like today's Cheers cast.

In my search for healthy aging practices, regularly spending time with a community, family, social network or group of close friends is a common theme in the cultures that live happily ever after.  Bring your friends and see how The Fuel Good Cafe provides excellent, healthier fare in a "family room" atmosphere.  Re-charge your batteries, contribute toward your own "happily ever after".  I'm sure you'll agree - always uplifting, time well spent. (And by the way - can I recommend The Herbivore!)

Power Through Goals

If I were to ask you, at any given time, "What goal are you working toward?", would you have an answer ready?  Hopefully, you could draw from a choice of health goals, work goals, self-improvement goals, relationship goals, spiritual goals or any of a million others.  In writing this, I realize I am always working toward something - but maybe it's not always so clearly defined.

Goal setting is sometimes an arduous task.  It forces you to admit to what you want to achieve.  It forces you to recognize that you can do better and that you can be more than complacent.  A clearly written goal defines that something that you want and maybe that's a little intimidating.  Is it even possible?  What if I fail?

Keeping our sights set on our goals is a tool for keeping us on our journey.  If the goal is thoughtfully written, it will touch aspects of our lives that contribute to happiness.  And, as we get closer to these goals, our life satisfaction builds.

At one time, I had a co-worker who told me she had never set a personal goal for herself.  She simply felt guided by a higher being and let life happen.  I immediately thought that was strange as my life had been a series of goals - for as far back as I can remember.  I dismissed my thinking in the "to each his own" category.   Later, when our professional lives parted ways, I felt sad for her.  It disappointed me to think that she felt no control over her life or her situation - that she was a victim of whatever was headed her way.  With her inability to set personal goals, she could never climb out of a rut.  She was powerless in self-improvement and self-satisfaction.

What I've learned, in my quest for healthy living, is that complacency is all around you.  If you have no goal, no reason to stay physically fit, mentally sharp or have a peaceful heart, you are simply going with what life throws at you.  I disagree with living as a victim of circumstance as I see no path toward happiness in this.  So the goal may take a week to reveal... or it may take a year to achieve.  Knowing that your quest is clear will put you on the journey.  Reflecting on that goal - and its value to you, will keep you motivated.  And each step toward completing the goal will build your confidence and your enthusiasm as you draw closer to your new reality.

Age in Endurance-Years

17 years ago as a newbie Physical Therapist, I had the distinct pleasure of working with my first centenarian.  We talked about many things during his rehabilitation, but my favorite was his simple response to my question of "What is the secret to living 100 years?"  This man was a Jewish Rabbi, father, grandfather and a successful businessman during his working years.  Surely many things could have entered the conversation here.  His answer? "I always kept the kettle boiling."  Translation - he never ate to his full capacity.  When a tea pot is full, there is no room for it to boil and whistle.  Instead, the water sputters out and that full boil is never achieved.  Think about it.  So simple, but such sage advice.  And, I have never forgotten it.

Recently, I read an article about how endurance training reduces insulin secretion.  (Insulin is your body's hormonal response to sugar in the blood stream.  Its job is to help the cells take in and use the blood sugar and return your body to homeostasis after you ingest a starchy or sugary food.)  As a self-proclaimed amateur endurance athlete, I was interested in the notion that my training would decrease my body's secretion of insulin both at rest and during exercise.  How would it do this?  And, how will that effect the aging process?

Really, the body is an amazing machine.  The carbohydrates we eat act as the source of fuel for both the skeletal muscle and the heart and brain of the endurance athlete.  The notion of carbo-loading has been touted to help build the stores of carbohydrate in the body tissue.  On average, we are only able to store 10-20 calories of carbohydrate per pound of body weight.  When we start exercising, the carbohydrate stored in the liver and skeletal muscle (now called glycogen) is broken down to maintain blood sugar levels and provide energy for exercise performance.  Carbohydrate ingestion 3 days before an event will supply the muscles with adequate fuel, and breakfast before the race will ensure the mental stamina.  Additional intake of 30-60 g/hour during exercise has also been advised to delay the onset of fatigue in trained athletes (Gu, Clif shots, gummy bears and gatorade all apply here).

Taking all of this into account, it is the process of insulin sensitization, achieved by 1.  aerobic exercise, 2.  low fat/high carbohydrate diet and 3.  loss of body fat, that allows for the reduced insulin secretion.  If your body is more sensitive to the insulin it produces, it need not produce more.  (Conversely, insulin in-sensitivity is a precursor to diabetes.  The insulin is there, but the cells are not receptive to it and so the body secretes more, trying to restore the blood sugar-insulin balance.) Each of the three components are a natural part of endurance training.  Ah-ha!  Mystery solved.

Now, how about the aging effect?  Well, it's like the wise man said.  Keep the kettle boiling.  Science continues to point to calorie-restriction as an effective route toward longevity.  The longest-lived humans and animals share the following traits: low fasting glucose, low percent body fat, low triglycerides, low body temperature and... low fasting insulin levels.

Food for thought?

Might As Well Jump

So the radio starts playing a song and I instantly start tapping my thumb on the steering wheel.  Ah, good music.  Man, that sounded old!  Then, the ultimate.  My kid says "Mom, you know this song?"  Of course I know this song!  I start singing the lyrics and his chin about hits the floor.  Yes, Van Halen, DefLeppard, Journey and even Jon BonJovi are music from "my era"...whatever that means!  And, he's impressed.

It is unlikely that "Jump" would have made it to my ipod, however.  I tend to roll with the times and download music that I currently enjoy listening to.  The more recent stuff and the ever favorite U2 songs are much more likely.  But, after my 11 year old's reaction, I got such a kick out of it, "Jump" made it to my playlist.

Yesterday, as I was out running and "Jump" comes on.  I smile to myself and let my thoughts run down memory lane.  My brother loved that song!  I can still picture his imitation of David Lee Roth jumping off the stage.  Or, those spandex pants... the ones the teenage girls now include in their track attire.  How about that long hair?  Glad that fad went by!

Next thing I know, I am at my turn around point.  Wow, that seemed so fast.  I look at my watch - it was fast, (for me anyway... I'm no Julie Culley folks!) clocking that mile at 7:36.  Funny, it didn't seem that difficult.  I double check my watch for the distance and time.  Checks out.  Hmmm.

In retrospect, I think that memory lane was a pleasant way to distract my mind and let my body do what it wanted to.  Although I never thought of it quite like that, it just may be that I am imposing my own limitations.  Maybe, when I push aside all of the advice, rules, and traditions of running that I have been trying to comply with, my body will know what to do.  I won't run so hard that I puke or pass out, and I'll run past my own perceived limitations.  And, next time Van Halen comes across my ipod I'll smile and think to myself, "aww, might as well jump!"

Freedom

If you've been to our new facility (1250 Rt. 31, Lebanon if you haven't...stop in!) you may have noticed our staff shirts.  Across the back, is a single word, one of 4 of our company's core values.  These words, chosen at the dawn of Pro-Activity's existence, are the values that both propel us forward, and that keep us grounded in the moment.

On the back of the black shirt reads the word "FREEDOM".  How appropriate a topic for this Independence Day weekend.  Born and raised in a patriotic family, we were taught what a gift our freedom is.  Not only freedom of speech and freedom of religion, but also the freedom to choose your life's work, your spouse, and the very values that you will base each day on.

Each morning, when you open your eyes, you have the freedom to choose what you will do with day before you. You are in the driver's seat and are fully empowered to kick it in to high gear, or to roll up the windows and watch the world go by.  Freedom in this sense can be appreciated each day.  With this idea, you can choose the healthy option, feel the propulsion of forward momentum and still maintain that groundedness that keeps you in the moment.

When I wear the FREEDOM shirt, it is a constant reminder of what got us to this point.  For the blood, sweat and tears of our forefathers, those of our soldiers, and those of each of us along our journey, I offer this tribute.  I wave my flag this Independence Day for the freedom we have in this great country and I pledge to make that daily choice to appreciate these freedoms and to continue guide others toward the freedoms they seek.

Happy 4th of July!

The Red Wine Rescue

Alcoholic beverages have never really been my thing.  Having never "acquired" a taste for beer (which I'm told is practically un-American of me), I always felt like I was doing myself a favor.  Who needs those empty calories anyway?  (Did you know there are 7 calories per gram of alcohol?)

Actually, all alcohol was not created equally - in terms of health benefits anyway.  Here's the skinny.
The benefits associated with alcohol come in the form of red wine.  More specifically, in the form of resveratrol.
Resveratrol is a plant chemical that has been shown to have anti-cancer, anti-inflammatory and cardioprotective effects.  It has been touted in the fight against Alzheimer's disease and dementia as well as increasing will power and craving control.  In clinical trials carried out on mice, resveratrol was credited with significant changes in genes involved in the anti-aging process.  Since our DNA is bombarded daily with environmental assaults, the genetic data-base may be damaged and longevity may be negatively impacted.  Resveratrol to the rescue!

This key ingredient is found most readily in red wine as it is made from the skins of the grapes.  It can also be found in mulberries, chocolate and peanuts.  However, each glass of red wine contains about 600-700 mcg and a daily dose is recommended at 15mg.  Consider supplementation - but avoid it all together if you are pregnant, and use caution if you are on anticoagulation therapy or taking an anti-hypertensive medication.

What A Community!

Life in "central Jersey" has been a little more challenging lately.  Like the rest of the US, we've seen our gas prices go up, our home values go down, and the ever increasing number of properties continue to sit on the market.  Our corporate executives have seen several rounds of lay offs, our school budgets have failed, and our taxes have continued to go up.  Why would someone continue to live here?

Well, let me offer this perspective.  Our county is (still) a somewhat rural, upper-middle class area where people choose to raise their family.  Financial woes aside, the "community" is amazing.  A couple of weeks back, a friend's son, Kyle, decided that while home on leave from the US Army, he would walk a 25-mile ruck in honor of fallen soldiers and those that continue to serve our country.  He mentioned to a few friends that if anyone would like to donate supplies to military units in Afghanistan, where he will soon be deployed to, he would connect with Soldier's Race Team to arrange for shipment over seas.

And the flood gates were opened.  Supplies started pouring in.  Bags and boxes of toiletries, non-perishable foods and snacks, magazines, under shirts and boxer shorts, sunscreen and hand wipes have continued to arrive from friends, veterans and total strangers.  These simple items, which we take for granted on a daily basis, will become a gift to the soldiers that receive them.  The community more than embraced the concept.  Scout troops,  high school students, friends and friends of friends will join Kyle in his walk.  Children with American flags will parade with him, the local and state police and fire departments will provide an escort and dozens of proud Americans will salute his noble efforts.  An after-party at our new facility to honor the event's extraordinary ability to forge togetherness has been planned with donated tents, port-a-johns, food, and drink from our local Shop Rite, McDonald's, Rental Centers and a host of others.

You see, all we needed was a hero.  All of the other makings of a community are present, vibrant actually.  People here genuinely care about the area.  They care about the people.  And, obviously, they care about our country.  What continually amazes me is how we can put aside our different views - our overall sentiments about the decisions our President and his predecessors have made - and stand up and applaud the selfless acts that our soldiers perform on a daily basis.  Thank you, Kyle, our home-town hero.  Know that in Hunterdon, our soldiers never walk alone.  We pray for your safe return.

Sleep and Age - (or actually don't age!)

A youthful appearance is closely correlated to the number of hours of sleep you get.  So, in my pursuit for healthy aging, sleep has been a reoccurring theme.  Let's get to the bottom of this connection so that we can start to value our sleep and build a better outlook for tomorrow.

As a child, you needed between 10 and 14 hours of sleep.  The 1 year old needs 12-14, then the need decreases and kids ages 5-12 only need 10-11.  Teens need at least 9 and adults 7-8.  The requirement does not change as the hair color goes white.  Seniors, although many sleep quite little, still need 7-8 hours, according to the National Sleep Foundation.

"Good sleep is essential for optimal brain health.  It is involved in rejuvenating all the cells in your body, gives brain cells a chance to repair themselves, and activates neuronal connections that might otherwise deteriorate due to inactivity...As you get older, sleep patterns tend to change and you typically find it harder to fall asleep and stay asleep.  This can speed up the brain's aging process at a time when you really want to hang on to every brain cell you have." (D.Amen, MD)

Sleep deprivation is also correlated to obesity.  Studies demonstrate that sleep deprivation and the consumption of simple carbs (those that quickly break down into sugar in the system) are tied.  When subjects in a University of Chicago study slept only 4 hours per night, they were more likely to eat candy, cake and cookies than fruits and vegetables.  Physiologically speaking, the ratio of 2 hormones (ghrelin and leptin) involved in appetite are controlled by sleep. When this ratio is impacted by sleep deprivation, too much ghrelin is present signaling to the brain that you are hungry and not enough leptin is present to signal that you are full.  Bad combo!   Another study from the American Journal of Clinical Nutrition demonstrated that subjects who slept only 5.5 hours consumed an average of 221 more calories in high-carb snacks than when the same subjects got 8.5 hours of sleep.  

The benefits of sleep are many:  weight loss, weight control, prevention of weight related diseases (diabetes, metabolic syndrome), prevention of alzheimer's disease and depression and reduction in symptoms of ADD.  Other benefits include improved mental health, improved pain, and improved skin.  It's no wonder why sleep impacts a youthful appearance.  Given this information, isn't it time you get some sleep?  

Is Fat Contagious?

Funny sort of question, isn't it?  Of course it's not contagious... well, at least I didn't think it was.

A study published in the New England Journal of Medicine collected data from over twelve thousand people over a 30-year time period.  The study provides compelling evidence that the spread of obesity is correlated to who you spend time with.  With a friend who became obese, study participants had a 57% greater chance of becoming obese.  With an obese sibling, study participants had a 40% increased risk.  "The study highlights the social network effect on health issues and makes an important point: Our health is heavily influenced by many factors, not the least of which are the role models around us.  Whom you spend time with matters to the health of your brain and your body..."(D. Amen, MD)

This past weekend I felt just that.  I was surrounded by people who take charge of their health.  On Saturday, I watched and cheered, supported and encouraged as friends completed a local 5K and 15K road race.  How inspiring to watch this multi-generational event.  Age only separates the categories, here the young and old run the same path at the same time.  We gathered afterward, celebrating the accomplishments of that half of the group while mentally preparing the other half who would run in a half-marathon the following day.

The real "I'm with you" feeling comes out when you hear the cheers from the crowd of friends who continue to conquer their goals, face their barriers, and overcome their trepidations.  As I turned mile 11, I heard them, saw them, knew they knew just what I was feeling.  Invigorated by their presence, confident because of their confidence in me, and lifted by their passion for life.

I have blogged before about the importance of connectedness.  May I recommend a group of health-minded individuals?  Let's make our health contagious, and nothing else will be!

Your Brain on the Aging Train

One of the most fascinating parts of healthy aging for me comes in the form of brain-age.  After so many years of observing the generations above me, I often wonder how the 99 year old only misses what she can't hear when the 72 year old struggles to stay on track within the conversation.  I clearly remember, while working in a local nursing home, a man and his mother, both residents as a result of dementia.  Yes, genetics plays a significant role.  But, so does environment and the choices we make along the journey.

What can we do now to protect ourselves later?

It all keeps coming back to the same stuff... when are we going to learn?  Well, anytime, actually, because the aged brain is still a learning-capable machine!  Here are some research-based perspectives on your aging brain.

Rest: Research continues to point toward regular sleeping patterns (of 8 hours) to protect against age-related chronic illness that may include memory loss.

Exercise: Even a simple brisk walking program three times a week can improve age-related decline in cognition.

Keep your blood pressure under control: Studies show that hypertension accelerates the normal age-related brain shrinkage and thus loss of mental abilities.

Stop the stress:  I know you know this - cortisol is not your friend!  More important than its role in belly fat - in large amounts, cortisol wears away neurons in the hippocampus.  The hippocampus is the area of your brain often associated with memory and disorientation problems as in Alzheimer's Disease.

Watch your diet: Red meat is loaded with fats - saturated, trans and cholesterol that clog your arteries and limit the blood flow that can get to your brain.  This is a sure-fire way to increase your risk for decreased brain function and specifically for Alzheimer's Diesase.  On the other hand, people who get vitamin E from their diets have a 70% less chance of getting Alzheimer's at an early age.  Make your foods work for you.  The brain uses 20-30% of the calories you consume each day and has been called the major energy consumer in your body.  Put the right fuel in to get the right outcome.

And, to keep getting that outcome for years to come, keep your brain young and healthy and always challenged.  I'm sure these suggestions sound familiar.  I'm hoping that by re-reading them, it may jog your memory... if not, you could try a healthy dose of one of the above!

Aging Knees - are they older than you are?

Knee pain is a common, plaguing factor that presents as a significant barrier to healthy aging.  Even if the body feels 25, the knees may be twice that or more.  And the worst part - you may not even realize it they're ahead of you!  Don't let your knees stand in your way.

In my practice, knee pain varies from the teenager with Osgood-Schlatter to the active older adult after total knee replacement.  None of it's fun and all of it is limiting.  So, with the notion to stay away from limitations and toward the fun - I've complied this list of knee saving ideas to help promote healthy aging.

#1 - Check your stance.  Distribute your weight equally on each side.  In standing, you should avoid the "jutting out hip" posture.  I bet you know just what I mean....
#2 - Shoes.  Make sure that your shoes serve two purposes.  First, that they give you some element of cushion/protection/shock absorption.  Worn out shoes are not helping your case.  Second, that they allow you a normal posture.  Specifically, if you are wearing heels every day, the change in your posture will contribute to a quicker rate of deterioration of your knees.  If you have faulty foot mechanics or leg structure (bowed knees or "knocked" knees), consider an evaluation for best footwear.  Combining cushion/protection/shock absorption and normal posture - if you've read some of the recent research on minimalist running shoes, (read Justin's post at http://rootsofmyhealth.blogspot.com/2011_03_01_archive.html for a great synopsis) you know that heel height in day to day work or even in running may not be what nature intended.
#3 - Body weight.  If your BMI is over 24-25, you may be wearing out your knees faster than you'd like.  Consider that a 1 pound increase in body weight translates into an increase of 3 pounds of pressure in walking and 10 pounds of pressure in running.
#4 -Keep your quads strong.  Those muscles on the front of your thigh are your shield and armor!  Keeping them strong encourages the knee cap to glide in the groove it's supposed to, and not try to make it's own groove!
#5 - Cross train.  Repetitive stress injuries are not to be underestimated.  For me, this is a hard pill to swallow.  I enjoy running.  It's no secret, I've blogged about it before - it is absolutely my exercise of choice.  However, I am not naive enough to believe "it won't happen to me."  So, cross training is built into my training plan.  Swimming (a non-weight bearing option) is my next favorite.

So, as I  tend toward a posture more like nature intended, gradually move into a running shoe with less heel height, and keep my quads strong through my training program, I wonder why nature won't cooperate and bring out the sunny skies so I can swim!  Maybe Mother Nature wants me to better relate to all those knee patients I've put to the test.  (Sorry guys, it's part of the job!)

Sound Mind, Sound Body

Sound mind, sound body, right?  Isn't that what healthy aging is all about?

This phrase is so familiar to promoters of martial arts and yoga;  mindful methods that help us focus through a deeper attention  and body control. Those of us that aren't active in these exercise forms can take a cue from their teachings.

Meditation, though a different approach, facilitates a sound mind and body through a deeper "connection" to the subconscious.  I have tried many times and failed miserably in the meditation realm.  Truly, this must be a case of practice makes perfect (or at least better!).  The first few times I tried to meditate, I quickly drifted off to sleep and before I knew it, the alarm was sounding.  Other times, my mind wandered to all of the unfinished business I had on my plate and had me worked up enough to get up and get back to work.  Hmm, I must be doing something wrong.

Prayer, a form of meditative worship, was a much easier way for me to quietly connect.  I like the idea of focusing my thoughts, filtering out noise and distractions, and paying attention to how I'm physically feeling at the moment.  I found that my thoughts were more cohesive and more productive when I was in a prayerful state because the peace I felt while "talking" to God was the antithesis of chaos and distraction.  Worries turned into simple comments, no emotion.  Emotion turned into trust.  Trust took me out of the physical and into the subconscious and that gave me a sense of control.

In my healthy-aging pursuit, though I don't believe there to be a fountain of youth, I do believe that every time we can truly be "in the moment", we are not missing the moment.  This is a quality of life measure.  And, when we can connect on a deeper level we get less caught up in the day to day distractions.  For me this "centering"  put me in the moment.

It's proven time and time again that optimal wellness has a spiritual component.  Those who are connected to a higher-level being have stronger unity of the other dimensions of wellness (social, physical, emotional, environmental, intellectual...).  Spiritual people have a sense of meaning and direction in life and report  a greater sense of fulfillment.  So take my word for it or try it yourself.  Find a method that helps you get "in the moment" or "centered".  Connect to a higher being or just "connect" your mind and body.  If you're looking for healthy aging, this is a critical piece.

The Sugar-Age Connection

So skip the wrinkle cream.  Forgo the crossword puzzles.  Take another tip from Joel Fuhrman, MD and understand that high blood sugar damages the body in a way similar to an accelerated aging process. 

Elevated insulin levels happen as a result of consuming excess fat, sugar, protein and refined or processed foods.  Over time, this over consumption leads to over weight and all over weight people (diabetic or not) have high levels of insulin.  Insulin, that hormone secreted by the pancreas in response to sugar in the blood stream, can be secreted at 4-5x the normal level as a result of being over weight.  And while I bet I have you all thinking diabetes, abnormally high levels of insulin (again diabetes or not) is "an independent risk factor for early cardiac death".

The high levels of insulin found in diabetics promotes hardening of the arteries (which contributes to age related diseases of Alzheimer's, Peripheral Artery Disease, Coronary Artery Disease, etc.), blocks cholesterol removal, damages smooth muscle and collagen and elastin fibers.  In fact, it's certainly not just the diabetic people who see the skin consequences of sugar ingestion.  After about the age of 35, skin can become wrinkled and saggy because the sugar attaches to proteins and breaks them down.  These once resilient skin building blocks don't bounce back once this damage has occurred.  

Should you go sugar-free?  Probably not.  The sugar free options out there are usually highly processed and refined with chemical substitutes that provide sweetness.  Little by little, you should aim to curb your sweet tooth, choose raw fruit for satisfying your want for something sweet, and  make sure you have had your serum insulin level checked.  Not only is it your best predictor for heart attack, it can be a strong reminder of how fast you are allowing your body to age.  

Family Matters

Thrive! by Dan Buettner is another great read.  This is the author who traveled the world inspired by "longevity cultures" and wrote Blue Zones.  Thrive! is also a collection of stories from around the globe - but with a focus on happiness.  A natural sequel to the first book as Buettner found one of the keys to longevity being happiness.

In the discussion of Singapore, one of the happiest nations on earth, Buettner discusses the concept of family.  This is one that is near and dear to my heart as I am from a large family genetically (a true blessing!) and  a large "family" locally (another blessing).  In Singapore, "the term family includes not only those genetically related to each other but also friends and neighbors.  This extended support system allows Singaporeans to thrive and care for one another in unique, encouraging ways."  Yes!  Here is a culture that embraces that idea.  And look - they turn out to rank in the top 5 happiness centers of the world!

This is just what we need.  The world around us shares natural disasters, pollution, diseases, escalating health care costs, a ridiculous dependency on oil, and expanding waist lines.  I don't need to tell you the stressful, frustrating feelings that accompany this reality.  I will tell you that research supports a sound support system among the top coping mechanisms for stressful times.  Reach out to your family.  Maybe yours doesn't include a spouse and children, several brothers (and brother-in-law) a sister (and sisters-in-law), parents, grandparents, aunts, uncles, cousins and nieces and nephews (whew!) like mine does.  But I'm sure, like mine, it includes close friends, co-workers, "almost" brothers, "should've been" cousins, wise elderly companions and sage advisors.  In a world of "what-next?", a robust circle of friends may be our best strategy.  I'd be willing to bet that the people of Haiti and the people of Japan have turned to their friends a few times here and there...

Why wait for a crisis to find your "family" when your family will bring you happiness?  Support others, be supported - and we, too, can Thrive!

Mind-Body Connection

Oh, yea, I'm a firm believer in the mind-body connection.  And, in the context of healthy aging, this is undeniable.  I have blogged about this a little before.  Referencing the generation that lived through the holocaust and great depression, they have seen and intimately felt the power of the mind to overcome what their body wanted.  After all, survival was at stake.  Think of this..

"It is your brain that decides to get you out of bed in the morning to exercise, to give you a stronger body,. or to cause you to hit the snooze button and procrastinate your work out.... It is your brain that pushes you away from the table telling you that you have had enough, or that gives you permission to have the second helping of Rocky Road ice cream, making you look and feel like a blob.  It is your brain that manages the stress in your life and relaxes you..." (D.Amen, MD)

Now, my take...It is your brain that decides you need to be angry -  that entices you to hold a grudge.  It's your brain that allows you to feel frustrated and keeps you from feeling connected to people around you.  It is your brain that allows you to stop, take a deep breath, and be thankful for the day ahead of you  and not dread it.  You are in charge here - take this bull by the horns!

Exercise is the single most important thing we can do to enhance brain function and keep your body looking and feeling young.  When you are physically active, you know your heart pumps blood throughout the body.  Benefits include improved oxygen, glucose and nutrient supply to the brain.  Dr. Amen reports that aerobic exercise that raises your heart rate for a prolonged period of time encourages the growth of new brain cells (enter endurance sports!).  In Naperville, IL, a school PE program was celebrated for its profound effect on academic success.  Once implemented, this program which ditched traditional sports and games in favor of high intensity aerobic activity (warm up followed by 1 mile run with heart rate 185 or higher followed by cool-down), was deemed the reason for 8th graders unprecedented success on the TIMSS test.  They ranked 1st in the world in math and 6th in science  (US students' national ranking was 18th in science and 19th in math).

If you apply this to the many reasons you need to be in charge of your body, you will see the value of this mind-body connection.  Maybe Alzheimers or dementia or heart disease run in your family.  Maybe you are studying for for SATs or just learning a ton of new information at work.  Maybe you're not happy with the current state of your health, or you just want to age well.  Engage your brain through exercise and watch how the loop of brain to body to brain feeds you.  Make a decision - get active, get happy, and stay young.  You won't regret it.  Less regret, less stress, better brain response.  Get it?

Pain limited exercise?

That's it, I'm on a mission.  How many times do we have to look at the faces of our neighbors and lament about how they should be exercising more?  Or, how they should be eating better?  Or - if they just lost some weight - how much better they'd feel!  Here's a different twist to consider.

What if... they really would love to exercise, but pain is stopping them.  "When I walk too far, my back hurts".  "When I try to play basketball, my shoulder hurts".  It seems, that what starts as pain limited exercise quickly spirals down to weight gain, cardiovascular problems like high blood pressure or high cholesterol (among many, many others), and then the feeling of "I don't even know where to begin".  So, get smart and stop putting off today what you think you can do tomorrow.  Before you know it, 4 years of hobbling have gone by and you have more than a bad knee to deal with!

A study in Japan found that from the age of 30, your chance of sustaining a rotator cuff injury increases exponentially with each decade.  Why?  Well, the longer you live the more times you lift your hand above your head.  And, between the ages of 40 and 50, tissues like tendons, ligaments and connective tissue become degenerated and fibrotic.  And if basketball is your exercise choice, hand above the head.

If this applies to you, you are the perfect candidate for Physical Therapy.  Get in for a consult, let the therapist assess the mechanics of your back (or shoulder or knee or whatever limits you) in the activity that you want to do.  Tell them that your goal is to get back to your "sport".  It may only take a few visits to gain valuable information that will keep you in the game for years to come.  Even if you have a $40 copay... prioritize your health.  Once you're sidelined, it's the snowball effect of inactivity.

From my perspective - there are very few cases where musculoskeletal pain should limit your exercise.

Retirement does not refer to athletics

Hey all you athletes - are you still going to be running/cycling/swimming/climbing/skiing after you retire?  (enter excuses here... my knees will never make it that far...I plan to be traveling... I can't retire until I'm 70...)  Give it a second thought, or give it some thought during your next work out.

Age related changes are sometimes predictable.  We know that bone mineral density goes down, GI motility slows, skin loses elasticity.  Big deal.  There are way too many examples of impressive success in the over 60 athletic performance arena to mandate an age for athletic retirement.

Evidence continues to support the theory that people who are physically active have less chronic disease and live longer - especially runners.  Exercise combats some of the neurological and psychological changes previously attributed to aging.  It boosts mood and improves sleep to beat anxiety and depression.  Endurance exercise improves age-related memory loss and improves reflex time.  In fact, scientists are now saying these aren't age-related changes but changes caused by disuse.


Regular, long term exercise has been shown to attenuate many of these effects.  Weight bearing exercise reduces bone mineral density loss.  Regular exercise improves GI peristalsis (how fast the food moves through the system) and immune function.  And, endurance exercise has proven anti-aging effects on the muscles, heart, skin, hair, ovaries, testes, kidneys, spleen and liver!  Whew... pretty impressive.

Back in 1966, a few college age men volunteered to spend 3 weeks on bed rest.  The physical and cardiac capacity they lost was incredible.   The researchers returned them to baseline through an exercise program.  But - they were in their 20's.  30 years later, they reconvened.  As expected, they were not the strong, spry college type.  But, researchers returned them to a gradual endurance exercise program and guess what?  After 6 months of training, their cardiac performance (resting heart rate, blood pressure and pumping capacity) was back to their 20 year old baseline level.  Even more impressive!

Evidence continues to mount.  You continue to age.  Me?  I continue to run.  And you're all invited to join me!

Satiety part II

I did it.  I focused on "just enough" for a week.  Let me explain how this learning opportunity propelled me forward.

Healthy aging is ultimately what I'm after.  And now, I'm convinced that simply enough is a way to appreciate the blessings in my life and to push me to give from where I have extra... and I feel great!  I started with a focus on time.  It is the element that plagues me most.  I have frequently felt like I need a 26 hour day just to get all of what I need to done.  And, since I have yet to find the 26th hour, I have felt stressed about the things left on my plate at the end of the day.  So, I turned off my multi-task magnet - that forceful pull that compels me to be doing 5 or 6 things at once.  And when I was on a task, I was completely there.  Seems to have saved me a boat load of time.  I was able to juggle family, work, kid activities, exercise, house work...even a "date" with my husband!

My next focus was intellectual.  I am an information junkie.  I read everything, regularly delve into topics of interest  and prefer to read text-type books than anything!  I organized my approach and found it extremely satisfying.  I read nightly (as I usually do) on wellness topics (currently reading Fasting and Eating for Health by Joel Fuhrman, MD) and spent time daily on clinical topics that I can apply in practice.  It was the right combination of sharpening the saw for all you who've read The 7 Habits.

My reading pushed me in the direction of food intake.  Dr. Fuhrman's book convinced me that to really know what my body needed in terms of food, I needed a clean slate.  I completed a 19 hour fast.  Water only for 19 hours.  It was the killer caffeine headache that ended it.  Then, oatmeal and fruits/veggies only.  I have not even looked for junk since then.  I don't feel the need to sweeten my tea, put syrup in my oatmeal or grab some processed snack.  And, looking in my kitchen cabinets at all of what is available to us, prompted me to join a local effort that will be packing food for Haiti.

It felt so great to have all of these pieces in check.  I had found simple happiness in each.  And, in feeling this way, I was able to better appreciate perspectives that others were coming from.  In not being distracted by my own needs, I felt more in tune with people around me.  I was able to give from my "surplus" of resources and really care during my interactions with people.  What I realize looking back is that in doing these small things, I was filling my own "feel good" tank.  Wow - that's powerful stuff!  I think I'm really on to something!

My perspective - oh yeah, highly recommended!

Satiety

Uh, excuse me?  Satiety is the state of being satisfied.  Pretty simple, pretty straight forward.  Now, apply it to your life... not so simple.

Is this an art?  A science?  Satiety has frequently been associated with diet and nutrition.  We have a brain mechanism that tells us when we are full...or does it?  This is a very easy concept to extrapolate into our problems of obesity.  Our modern, American (processed) diets have clouded our satiety mechanism and the message of full isn't getting to our brain.  So, we over eat.

Can this concept be applied to general happiness?  I believe it can.  Re-run the example above.  Our modern, American (indulgent) way of life has clouded our satiety mechanism and the message of "satisfied" isn't getting to our brain.  So, we over spend... or we over indulge in what ever other pleasure gives us "satisfaction".  (Whether it really does or not is another thought for another blog!)

We have heard the success stories of people who follow the "everything in moderation" philosophy.  Maybe these simple thinkers are really on to something!  I mean, really, even an over consumption of apples could be a problem.  Learning to be satisfied with just enough is probably one of the most basic parts of healthy aging that I have found.  It seems so simple!  This week, I'm going to give it a go.  I think I live pretty moderately.  But, I'm going to see what it is that I need for satiety.  Food, time, sleep, exercise, purchases, social contacts.  I'm going to get back to the basics of what I need in a cultural environment that pushes me away from life's simple, satisfying elements.

I'll let you know... and if you try it, let me know what you find!

Sincerity of Effort

The mantras of healthy aging resound: eat at least 5 fruits and vegetables a day, exercises at least 30 minutes most days, sleep 6-10 hours, release stress, connect with friends... and so on.  We've heard them, maybe we've even tried them.  Likely we've discounted them at some point, maybe we've even decided "that doesn't work for me."  And, truth is, maybe it didn't.  But... how sincere was your effort?  Did you really give that a fair shot?

In the world of Physical Therapy (where many of my realizations bloom after listening to hundreds of people's perspectives), sincerity of effort is the conscious motivation to perform to the best of one's ability.  oooh.  Hmmm.  Chew on that a little.

Take the example of exercise as an approach to healthy aging.  If you are one of the many who say "it didn't work for me, I didn't lose weight, I didn't feel more energized, I didn't sleep better..." consider how sincere your effort was.  Could there have been a little shred of motivation that prompted you to cut out early?  Was that little devil on your shoulder chirping about how this won't work for you and so you should just abandon your plan now?  What was your conscious motivation?  It's interesting to me.

Sometimes I want to shake people.  I want to bring you all into the world of the aging process.  Fast forward.  I want to show you (among other things) what your posture is doing to your bony structure and to your risk for pain later on.  But that's just a scare tactic.  That doesn't change your sincerity of effort for more than the short term.  What does?  The very concept is elusive.  My perspective?  Start to come to grips with what your true motivation for health is.  It may be buried under layers of excuses, heaps of partial attempts, tons of fear or something else.  Become sincere with yourself.  Then, back that up with a real effort to get closer to "the best of your ability".  I found it to be incredibly, personally, rewarding.

Balance

You mean like losing your balance?  Well, actually, yes.  We often think of balance in that framework.  And to that end, when you lose your balance, you fall.  So, consider these other examples of balance: The balance between work and play.  Too much of one or the other and, yep, you're falling!  The balance of muscle pull on either side of a joint - too much quads, not enough hamstring - bam!  ACL tear.  Too many calories in, not enough burned off... weight gain!  


Now how do we keep this balance?  And is there a cumulative effect - that is, can balance in one area set us up for life balance?  That's my theory right now....


Life balance is bringing your body as close to homeostasis as you can.  "Homeostasis" for you non-biology loving folks is the state of balance that all things in nature gravitate toward.  It is your body's attempt to maintain a stable, constant condition.  


"Just as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance." - Brian Tracy


OK, good theory, now what?  In thinking about where this post was headed, I realized that I am the most balanced when I am "in training".  I've been a runner a long time.  Wow, looking back, 28 years of running seems crazy.  But, what I realize now is that running has been my grounding wire.  When I'm running regularly, I'm balanced.  Prioritizing a long run (fitting it into my schedule) gives me the "me" time I need to balance the stress of raising 3 kids, working full time, and running a growing business.  Longer runs provide a time of quiet to balance the noise that life throws at me.  Longer runs bring me into nature and away from the technology that beeps, streams and otherwise bombards my brain with input.  And running pushes my physical capacity to balance out what seems like a never ending need to push my mental capacity.  


So, for me, "running balance" takes on new meaning.  The term likely conjures up an image of how much money you can spend before you go into debt.  And yes!  That's it - with a twist.  It's the amount of "spend" you can do before you need to "deposit" (Deposit fun, deposit quiet, deposit stretch...) in order to stay balanced.  


I hope you'll think about whether or not you are in balance, and what it takes to get or keep you there.  I hope you'll consider depositing where you find a need so that you can get 1 step closer to homeostasis.  And, if you want more info on getting and staying balanced, I hope you'll read with me again.
Until then....

Do we really make our own happiness?

I spend a lot of time around older people.  In fact, I probably spend most of my day listening to folks more than twice my age.  Don't feel bad - I enjoy it.  Truly.  My grandparents generation is a group of people rich in wisdom that I may never have the opportunity to gain without their insight.  Not much of a history student, I've learned about the hardships of this generation through their emotional stories.  The soldier whose job it was to execute the line of civilians, or the heroic American pilot who was shot down three times.  The holocaust survivor who hid under a latrine after watching her entire family be executed or the woman whose baby brother came home from war in a body bag.  The very large families (imagine being one of 16 kids!) who muddled through the Great Depression and learned to "make do".  And yet, in the face of hardship beyond what my generation has ever seen, these people are still generally happy.  Many have pain daily, have buried their children and have out lived their spouse.  How can happiness be even remotely possible?

I've asked many questions.  I'm curious as much as I need to make conversation.  Mostly, I hear "you really have no other choice but to go on."  Imagine?  Most describe in their own way that happiness for them is a decision.  Wow.

I wonder, for this generation of Americans who have always had so much, why is the abundance mentality so difficult?  We aren't living in conditions like they were!  Yes, we are at war.  But not like during WWII.  Yes we have a recession... but not a depression!  We have the abundance.  Why don't we see it?
It's that we don't appreciate it.  It's that we haven't been forced to look for it.  We take it for granted.
So wise up, kids!  Find a way to be thankful every day for the crazy abundance of friends, family, food, income potential and peaceful living you have access to.  And don't waste an ounce of any of it.

The Abundance Mentality

Steven Covey books have been some of my favorite reads for over a decade.  The "Abundance Mentality" is a Covey- concept where a person believes there are enough resources and success to share with others. Consider the opposite - the scarcity mindset which is founded on the idea that, if someone else wins or is successful in a situation, that means you lose.  This idea revealed itself to me recently in applications that I hadn't thought of before.  

Individuals with an abundance mentality are able to celebrate the success of others rather than be threatened by it. (future posts on relationships and a healthy perspective) Individuals with an abundance mentality are willing to donate to those less fortunate - even if they don't feel like they're wealthy by some standard. (check out the health benefits of altruism) Individuals with an abundance mentality receive intangibles that hold more value than they realize at the time they receive (future posts on contentment enhancing well-being).  

I believe healthy aging stems from an abundance mentality.  Once our perspective changes - in that we are not stressed about what we don't have and instead focus on what we do - we can focus on the amazing fact that the vast majority of our cells are strong and have the capacity to get stronger.  I also believe, as a result of 16 years of  clinical practice, that the mind-body connection is one of our most powerful tools.  Given the right mentality, I am confident that healthy aging can be a normal part of life in America - but that's just my perspective!