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!