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.
Sunday, July 24, 2011
Monday, July 18, 2011
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?
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?
Thursday, July 7, 2011
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!"
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!"
Thursday, June 30, 2011
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!
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!
Thursday, June 23, 2011
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.
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.
Monday, May 23, 2011
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.
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.
Monday, May 9, 2011
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?
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