Pick your PERSPIRATION DATE to extend your EXPIRATION DATE

Extend Your Expiration Date

Daily Inspiration

By John H. Sklare, Ed.D, Lifescript Personal Coach

Published November 04, 2011

 

We’re all familiar with a certain phrase that appears on perishable items: the expiration date. As you know, that date tells you the item’s expected shelf life. If the item is not purchased by the expiration date, it’s considered no longer safe for consumption and is removed from the shelf. One way that we humans are different from products lies in our ability to extend our expiration dates. With that said, I’d like to offer you a suggestion today about extending your expiration date.

If you’re looking for a way to enhance your health and extend your expiration date, I suggest you begin by picking a perspiration date. In other words, one of the critical keys to enriching your life, enhancing your wellness and extending your time on this planet lies in incorporating exercise into your life. If you’re like most people, you have given a mountain of lip service to starting an exercise program but just never seem to be able to put that thought into action. Pick a perspiration date, and then commit yourself to begin working out on that day. Check with your doctor first if you have serious health problems. I promise you that exercise will bestow physical, mental and emotional benefits that will make you feel reborn, reenergized and full of pride. This is one powerful way to give your old life a makeover, provide your mind and body a healthy wellness inoculation and extend your expiration date at the same time. So let me see a show of hands! Who wants to live a longer and healthier life?

Wishing You Great Health,
Dr. John H. Sklare

www.innerdiet.com  

 

my thoughts

 

i like this!  really! and i really have to squeeze in a perspiration date.  obviously for health reasons.  illness is a no-no.  i don't like hospital bills.  well, i don't like hospitals.  period.  never been confined.  but that's going to change if i don't pick my perspiration date. that's got to be SOON.

What' Healthy Breathing

Nose or Mouth? How You Breathe Matters
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published September 20, 2011
from www.lifescript.com

Should you breathe out of your mouth or nose while exercising? And is this really a crucial part of a good workout? It really depends on what type of exercise you’re doing. For low-intensity, meditative moves like yoga, breathing in and out of the nose is best. Why? Because it forces you to breathe slower, which calms the nervous system and promotes relaxation.

But if you’re headed out for a run or to a high-intensity cardio class, nose-breathing probably won’t cut it. For workouts like this, you don’t want to limit the amount of oxygen you deliver to your brain and working muscles. Limiting oxygen means limiting energy production in your cells.

Basically, what it comes down to is doing what works best for you. Your body will tell you if nose-breathing is limiting your air intake because you’ll get light-headed from lack of oxygen to your brain. If you experience any lightheadedness or dizziness, just switch to mouth-breathing. It’s admirable to give nose-breathing a try, but go ahead and take in a big gulp of air through your mouth if you need to.


Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

MY THOUGHTS

That's something to look into while exercising.  I never took notice.  But I never get dizzy while dancing or walking. So, I guess, I'm breathing properly? 

366 Million Diabetics: A Sickness and Health Warning

Lifescript.com published an article recently that reported a staggering figure of 366 million diabetics worldwide.  The figure is not only staggering .  It is also disturbing. 


Diabetes is known to cause the death of a person every 7 seconds.  That's scary.  But what is scarier is that majority of those who have the disease have Type 2 diabetes.

Type 2 diabetes is not hereditary.  It's caused by unhealthy lifestyle: poor diet, no exercise, excessive weight, smoking and drinking. These are lifestyles that are very much within our control.  And, yet they continue to lead to a deadly disease.

4.6 million diabetic deaths every year - and we will add up to that statistic if we don't change the way we live.

Where to Get More Calcium

Tips for Getting More Calcium
By Shereen Jegtvig, About.com Guide
Updated September 14, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
from about.com

Calcium is one of the major minerals your body needs to function properly. Most adults need from 1000 to 1200 milligrams (mg) calcium per day and teenagers need about 1300 mg per day. Your body also needs adequate amounts of vitamin D to be able to utilize calcium properly.

Choosing Calcium-Rich Dairy Products

Consuming three cups of dairy products each day should provide you with enough calcium. One cup of dairy is equal to one cup of milk, one cup of yogurt or 1.5 to 2.0 ounces of cheese (about the size of two dominoes):

    One cup fluid milk has 300 mg calcium
    One cup plain yogurt has 488 mg calcium
    Two ounces of cheddar cheese has 400 mg calcium
    Two ounces of blue cheese has 300 mg calcium

You can increase your dietary dairy calcium intake a few ways:

    Add dry milk powder to soups and sauces
    Drink milk as a beverage
    Use low- or non-fat milk in smoothies
    Eat low- or non-fat yogurt as a snack or for dessert
    Top cooked vegetables with cheese
    Add a slice of cheese to a sandwich

Dairy products are rich in calcium, but they can also be high in fat. Choose low-fat or non-fat milk and dairy products when possible. Food safety is importent too. Keep fresh milk and dairy products in the refrigerator and avoid raw milk. Pasteurization doesn't change the calcium content of dairy products.

Non-Dairy Sources of Calcium

Not every one consumes dairy products. Vegans don't consume any form of animal products including milk, cheese or other dairy products. People with lactose intolerance can't digest milk sugar properly, and some people just don' t like dairy products. These people can get calcium from non-dairy sources. Green leafy vegetables, broccoli, whole sardines, soy and other legumes, and nuts:

    One cup raw kale has 90 mg calcium
    One cup of pinto beans 80 mg calcium
    Three ounces of canned salmon with bones has 180 mg calcium
    One cup of tofu (soy) yogurt has 310 mg calcium
    Three ounces of canned sardines has 330 mg calcium
    One-half cup cooked turnip greens has 100 mg calcium
    One cup of chopped broccoli has 43 mg calcium

You can also buy calcium-fortified orange juice, breakfast cereal, soy milk and rice beverages. Calcium is also available as a dietary supplement. Speak to your health care provider before taking calcium or other dietary supplements.

Vitamin D

Your body makes vitamin D when your skin is exposed to sunlight. You need a few minutes of sun exposure on your face, arms or legs, about two days each week. Vitamin D doesn't occur in many foods. You can get the daily recommended amount of vitamin D by eating three ounces of salmon or mackerel, or you can get smaller amounts from egg yolks, beef liver and some mushrooms. Vitamin D is often added to dairy products, calcium supplements and foods that are calcium-fortifed.

Calcium-Rich Recipes

These recipes are made with healthy calcium-rich ingredients:

    Dairy-free almond-maple buttermilk pancakes are made with soy milk and almond meal.
    Low-fat broccoli soup is made with broccoli and non-fat milk.
    Vegan colcannon with kale is made with kale and soy milk.
    Easy to make cheese quesadillas are a calcium-rich snack for kids.
    Healthier peanut butter rice crispy treats can be made with calcium-fortifed rice cereal.
    Basic pinto beans can be served as a calcium and protein-rich side dish.
    Canned salmon (with the bones) can be used to make salon patties.

MY THOUGHTS

I stayed away from milk for years. Now, I'm forced to drink it.  Regularly.  Good that I love tofu though.

HOW TO KEEP YOUR MEMORY SHARP

Even Light Exercise Keeps Your Memory Sharp
By Laurie Tarkan | August 2, 2011
From www.bnet.com

Being forgetful is a dreaded affliction of middle age–having words on the tip of your tongue and forgetting what you were just about to say–but it turns out that it doesn’t take much effort to stave off the effects of aging on your memory and your mind.  A growing body of research shows that you can slow the progression of memory loss and dementia by regular light exercise, like by walking or gardening. You don’t have to do moderate to high intensity exercise to get the oxygen flowing to your brain. So if you needed a tad more motivation to walk to work or exercise during your lunch break, here it is:

Go for a walk

In one study published in Archives of Internal Medicine, researchers at the University of Waterloo in Ontario measured the energy expenditure and cognitive functioning of elderly adults for two to five years. The “active” adults did not exercise, but instead did things like walking around the block, gardening and cleaning. But this moderate activity protected them from cognitive decline over several years compared to people who were more sedentary. About 90 percent of those with the greatest daily activity could think and remember just about as well over the course of the study.

Prevent brain shrinkage

Another recent study found that exercise counteracts brain shrinkage that occurs with age. The hippocampus “shrinks” in late adulthood, and this reduced volume is associated with impaired memory and increased risk of dementia, explained Dr. Eric B. Larson, the study’s author. But his study found that hippocampal volume increased by 2% compared with declines in the control groups.

Not Just For The Elderly

One study published in the Journal of Sports Science and Medicine looked at young adults ranging in age from 19 to 29 and found that those who did moderate exercise five times a week for 30 minutes had enhanced memory compared to those who didn’t exercise as much.

Lift Dumbbells

If you can’t get out and walk, strength training may be just as effective. Another study published this month in Neurobiology of Aging found that weight training improved how older women think and changed how blood flows within their brains. Women who lifted weights twice a week for 12 months performed significantly better on mental processing tests than a control group.

“Exercise may turn out to be as close as we can come to the long-sought fountain of youth, and exercise, particularly walking, has no significant adverse effects,” wrote Dr. Larson.

Do you feel your brain works better when you exercise regularly?

MY THOUGHTS

I have to admit that my brain seems to function better when I exercise.  When I'm sedentary, my brain seems to switch off, too. 

CAN YOUR PAIN MEDICATION CAUSE YOU SICKNESS AND ILL-HEALTH?

IS YOUR PAIN MEDICATION HAZARDOUS TO YOUR HEALTH?

"In high doses, one of our most-trusted, over-the-counter and prescription pain relievers – acetaminophen – can kill you. Acetaminophen overdose is the top cause of liver failure among Americans, and women are especially at risk." I am quoting from the article 'Pain Medications: Can You be Overdosing' by Diane Wedner, Lifescript Medical Detective. 

If you're like me and you're taking over-the-counter pain medication like crazy you should read the full article. (click here). It scared the daylights out of me.  I am in now in the process of finding ways to manage my migraines so I won't overdose on the pain relievers.  I would rather do away with some awful habits to prevent sickness.  That's a healthier alternative.  Would you prefer to go through a liver transplant caused by pain reliever overdose.

There's really nothing wrong with pain relievers.  Taken in moderation, it won't result to sickness or other health risks.  But when you buy it over-the counter like vitamins and gobble them up regularly in high doses, then a health problem might be in the offing.

I don't want my simple sickness (migraine) to result to a serious liver health condition.  I'm taking stock.  I'm paying attention.  I'm making changes.  How about you?

In Sickness and in Health: PROTECT YOUR JOINTS

In Sickness and in Health:  PROTECT YOUR JOINTS


Ever heard of osteoarthritis? Dictionary.com defines it as "the most common form of arthritis,  usually occurring after middle age, marked by chronic breakdown of cartilage in the joints leading to pain, stiffness, and swelling."  It's a degenerative joint disease that can cause immobility and extreme pain.  It's a health problem. It's a sickness that can be prevented.

Don't you get scared when you see people who look like this?

I do.  I get really scared.  And that's why I read articles about it.  About health.  About sickness.  And how they can be prevented.

Lifescript.com published "12 ways to Protect your joints" and here's a summary of their suggestions:

1. "Lighten your load" - extra weight causes extra stress to our joints and we become more prone to fractures and injury.  A lot of sickness can be avoided when healthy weight is maintained.  Shedding off those extra pounds can do wonders for our health.

2.  "Get Moving" - a sedentary lifestyle increases the risk of osteoarthritis. We need to be physically active to have stronger muscles and to lubricate our joints. Do some housework.  Park a little further away. Go around the block.  Take those stairs.  Dance if you must. (Or you can).  Anything that will get us moving-away from sickness and toward robust health.

3. "Strengthen your Core" - great abs is not only sexy.  It has a lot of health benefits.  Firm abs is equivalent to a firm core. It gives us stability and better control which mean less pressure on our joints.  A firm core is one sure way of staying in good health.

4. Try Tai Chi - This is a form of Chinese Martial arts that requires slow circular and streching movements. The slow, repetitive movements make us more flexible and strong which, in turn, causes less stress on our joints.  Search youtube for some simple tai chi moves if you're not up to spending for a CD.  On the other hand, wouldn't you rather invest on your health rather than spend on medicine and hospital bills because of sickness.

5.  Run Smart - our joints will certainly get more pounding if we prefer running to walking.  But it can be done without getting yourself injured.  Check out this link for some safe running tips.

6.  Load up on fish - Lifescript suggests "at least two servings a week – 3.5 ounces cooked or 3/4 cup canned."  3.5 ounces is almost 100 grams.  That's not much considering the health benefits.  The Omega-3 fatty acids in fish helps in cartilage formation and reduces the risk of joint inflammation.  I'm lucky I love fish.

7.  Do not slouch - this is my biggest problem.  I'm a sloucher.  A big one.  The chiropractor who treated me confirmed this.  As I have slouched all my life, my neck bones and spinal chord are now misaligned.  This causes my perennial headeaches, back pain, hip and knee pains.  So, if you want to stay away from sickness and be healthy, be conscious of your posture.  Slouching "strains our ligaments" while erect posture allows for "even distibution of our weight".  Needless to say,  when you stand and sit erect, there will be less pressure on the joints.

8.  Minimize the use of stilletos - occasional high heels won't do much harm.  But frequent use of shoes with very high heels puts a lot of pressure on knees and hips. In my younger days, I was a stilleto person.  My health was put to risk and I have long ago switched to the comfortable flats.  You don't need to hurt yourself to be stylish.

9.  Go easy on the handbags - those heavy loads are hazardous to your health-to your "joints and wrists.  I know that for a fact.  Raid your handbags and carry only the essentials.  If you must bring a heavy load, go for the backpack.

10. "Don't be a weekend warrior" - What's a weekend warrior?  Someone who does no exercise on weekdays and tries to compensate on weekends.  According to Lifescript, this is damaging to our health and suggests 30-minute exercises on non-weekends.

11. Avoid Processed Foods - Lifescript calls the fats in processed foods destructive.  Do I need to say more?  For obvious health reasons, the best way is to go natural.

12.  Stop when you Have Joint Pain - Pain and swelling is a sign of too much stress.  If you want to have healthy joints, give it some rest.

These are all very sensible reminders.  If you're reading this, you'reprobably at that age where you're starting to feel the pressure on your joints.  I hope we can influence the younger generation to take heed.  Health is not like school exams and reports where we can cram and still, by sheer luck, pass.  Avoiding sickness requires folowing the law of the harvest.  You cannot harvest what you have not planted. 

via Lifescript -