- Learn to play - it's the source of youthful energy. Find a way to interject play into everyday even if for only a moment. Day dream if you need to. Get down on the ground and play with your kids, grandkids or maybe even your kitten or dogs. Everyday I get down and pounce at my puppies and they get so excited that I am down at their level and it even gets the 11 year sheltie running after them and then the game is on, they are chasing each other while I just sit there watching and laughing.
- Pause before you eat; reconnect with your sense of taste. I use to eat very bland foods and never grew up with the dinner at the table experience. I have found with the help of others that there are so many wonderful foods to experience. We love to sit down and have meaningful conversations while reconnecting with not only our food but with each other too. What a great way to renew and fuel positive relationships.
- Small, conscious actions can sustain your spirit. Do something nice for yourself or even someone else, they don't have to know you did it either. When you consciously take action and do something positive, you will receive so much more in return.
- Pace yourself. Fatigue has a way of sneaking into our lives. How long is your to do list today? We make ourselves so busy staying busy, are we really accomplishing much or just staying busy?
- Set limits. No one said you have to do it all.
- Desire is an expression of your deepest self; follow its lead.
- Physical pain sends a message; listen to it.
- A sense of humor keeps you grounded; laughter opens you up to the divine.
- Stress can't be outrun. It must be faced head-on.
- Celebrate every milestone. Where you've been has everything to do with where you're going.
Friday, June 3, 2011
Ten Thoughts on Whole Living
Thursday, June 2, 2011
Is your life worth a 99 cent heart attack?
How often do you go to the fast food restaurants and order from the value menu? Does it mean you are getting a better deal, well it depends on the perspective you are coming from. How often do you upsize because it was either free or just under a buck?
On the few occasions I do go out, I am always asked if I want to get a larger meal and I say NO, they actually try very hard to sell me on it and when it is free, the order taker just can't believe that I would turn it down.
Have you been told by your mother to always clean your plate? Have you really taken a look at the size of your dinner plate these days? They are huge, I eat most of my meals on the salad plate and believe it or not I am full after that.
Another misnomer is; I eat a salad when I go out, some of the salads they sell these days are huge, I could probably get 3 meals out of one salad. Take a chicken ceasar salad for example; do you know how much chicken they put on it?
Most times when I go out for dinner I will immediately order the to go box so I am not tempted to eat everything on my plate. Most places are happy to accomodate when you do ask.
Recognizing some of these little details could save you a pound or two.
On the few occasions I do go out, I am always asked if I want to get a larger meal and I say NO, they actually try very hard to sell me on it and when it is free, the order taker just can't believe that I would turn it down.
Have you been told by your mother to always clean your plate? Have you really taken a look at the size of your dinner plate these days? They are huge, I eat most of my meals on the salad plate and believe it or not I am full after that.
Another misnomer is; I eat a salad when I go out, some of the salads they sell these days are huge, I could probably get 3 meals out of one salad. Take a chicken ceasar salad for example; do you know how much chicken they put on it?
Most times when I go out for dinner I will immediately order the to go box so I am not tempted to eat everything on my plate. Most places are happy to accomodate when you do ask.
Recognizing some of these little details could save you a pound or two.
Wednesday, June 1, 2011
Temperature Training | Active.com
Owen Anderson, PH.D.
National Geographic ADVENTURE Magazine
Athletes who choose the trail over the treadmill don't get the benefit of a thermostat. For much of the year in much of the United States, they are forced to contend with bitter cold and sweltering heat. But only recently have sports scientists zeroed in on exactly how those extreme temperatures influence performance.
"The biggest breakthroughs have come in the past five years," says Jim Cotter, Ph.D., a senior lecturer at the School of Physical Education at the University of Otago, in New Zealand. "We've learned that the optimal warm-up for cold weather exertion is quite different from the one you would carry out in the heat and, perhaps more important, that the skin and brain play larger than expected roles in determining how athletes respond to temperature changes."
The brain, scientists have discovered, can actually anticipate changes in body temperature and will adjust exercise intensity accordingly. This subconscious calculation takes into account both the outside temperature and the duration of the effort, and explains why slowdowns are almost automatic in the heat, even before signs of significant muscle fatigue set in.
If an athlete attempts to exercise beyond the brain's wishes, the cerebrum will respond by generating brutal sensations of exhaustion (i.e., heat strain). The sad fact: Ambient temperatures can trump your hard-earned fitness. Fortunately, though, researchers have developed strategies to help athletes stabilize their core temps in both hot and frigid conditions. Here are scientifically-backed tips to help you perform optimally in four temperature zones.
How to conquer any climate
Blustery
Below 45°F (7°C)
The human body has limited physiological defenses for the cold. To maintain an optimal core temp, layer clothing properly (see The Science of Warmth ). Also, be sure that your muscles are well stocked with glycogen (fat metabolism is impaired at low temperatures) by consuming up to four grams of carbohydrates per pound of body weight daily and, during exercise, feeding your muscles extra carbs (about five to six ounces of sports drink every 15 minutes).
Brisk
45°F to 50°F (7°C to 10°C)
This is the sweet spot for sustained exercise. Before long workouts, heat up your muscles by jogging or cycling slowly for 10 minutes and fire up your nervous system with a couple of 30-second bursts at close-to-maximal effort. During your warm-up and the first few miles of exercise, prevent shivering -- which can expend oxygen and promote fatigue -- by wearing layers that can be removed readily as you continue your workout.
Balmy
50°F to 70°F (10°C to 21°C)
It's easier to get loose when it is 65 degrees (18 degrees Celsius) than when it's 35 (two degrees Celsius). And since musclecontraction velocity increases as sinews warm up, you can get into a groove right from the start of your workout. However, when exercising for 75 minutes or more, overheating is an issue. One study found that marathon times lengthen by 19 seconds for each degree above 55°F (13°C). Acclimatize by training in these temps for a week, and limit warm-ups to five minutes.
Blazin'
Above 70°F (21°C)
In warm temperatures, it's very difficult to shed excess body heat. Studies show that taking an ice-cold bath or relaxing in an air-conditioned room prior to exercise can up endurance by 37 percent for cyclists and 17 percent for runners. Training is important, too: When you work out for a week in the heat, you improve blood flow to the skin, lower the skin-temperature threshold for sweating and sweat more evenly, all of which allows you to exercise at a higher intensity for longer.
National Geographic ADVENTURE Magazine
Athletes who choose the trail over the treadmill don't get the benefit of a thermostat. For much of the year in much of the United States, they are forced to contend with bitter cold and sweltering heat. But only recently have sports scientists zeroed in on exactly how those extreme temperatures influence performance.
"The biggest breakthroughs have come in the past five years," says Jim Cotter, Ph.D., a senior lecturer at the School of Physical Education at the University of Otago, in New Zealand. "We've learned that the optimal warm-up for cold weather exertion is quite different from the one you would carry out in the heat and, perhaps more important, that the skin and brain play larger than expected roles in determining how athletes respond to temperature changes."
The brain, scientists have discovered, can actually anticipate changes in body temperature and will adjust exercise intensity accordingly. This subconscious calculation takes into account both the outside temperature and the duration of the effort, and explains why slowdowns are almost automatic in the heat, even before signs of significant muscle fatigue set in.
If an athlete attempts to exercise beyond the brain's wishes, the cerebrum will respond by generating brutal sensations of exhaustion (i.e., heat strain). The sad fact: Ambient temperatures can trump your hard-earned fitness. Fortunately, though, researchers have developed strategies to help athletes stabilize their core temps in both hot and frigid conditions. Here are scientifically-backed tips to help you perform optimally in four temperature zones.
How to conquer any climate
Blustery
Below 45°F (7°C)
The human body has limited physiological defenses for the cold. To maintain an optimal core temp, layer clothing properly (see The Science of Warmth ). Also, be sure that your muscles are well stocked with glycogen (fat metabolism is impaired at low temperatures) by consuming up to four grams of carbohydrates per pound of body weight daily and, during exercise, feeding your muscles extra carbs (about five to six ounces of sports drink every 15 minutes).
Brisk
45°F to 50°F (7°C to 10°C)
This is the sweet spot for sustained exercise. Before long workouts, heat up your muscles by jogging or cycling slowly for 10 minutes and fire up your nervous system with a couple of 30-second bursts at close-to-maximal effort. During your warm-up and the first few miles of exercise, prevent shivering -- which can expend oxygen and promote fatigue -- by wearing layers that can be removed readily as you continue your workout.
Balmy
50°F to 70°F (10°C to 21°C)
It's easier to get loose when it is 65 degrees (18 degrees Celsius) than when it's 35 (two degrees Celsius). And since musclecontraction velocity increases as sinews warm up, you can get into a groove right from the start of your workout. However, when exercising for 75 minutes or more, overheating is an issue. One study found that marathon times lengthen by 19 seconds for each degree above 55°F (13°C). Acclimatize by training in these temps for a week, and limit warm-ups to five minutes.
Blazin'
Above 70°F (21°C)
In warm temperatures, it's very difficult to shed excess body heat. Studies show that taking an ice-cold bath or relaxing in an air-conditioned room prior to exercise can up endurance by 37 percent for cyclists and 17 percent for runners. Training is important, too: When you work out for a week in the heat, you improve blood flow to the skin, lower the skin-temperature threshold for sweating and sweat more evenly, all of which allows you to exercise at a higher intensity for longer.
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