Hello friends, and welcome to this month’s Joyinmovement newsletter.

I often use the term “common sense” and follow it up by saying, “which is not all too common”. I have also said that many times people do things in the name of good health and good fitness that aren’t GOOD for them.

I recently read an article that came from Johns Hopkins University that backed me up. Let’s see what they said and what practices might seem healthy but could actually be doing more harm than good.

1. Are you taking supplements? Fifty percent of adults in the U.S. take supplements. The issue with supplements is that they are often promoted as cure-alls. Most supplements aren’t dangerous, but don’t overdo it. At high doses vitamins can be harmful. Remember that supplements are meant to SUPPLEMENT, not take the place of, healthy lifestyle habits. NOTHING takes the place of a healthy balanced diet and staying active. Over the years these are what reduce the risk of disease. Maybe we wish it were otherwise, but that’s the way it is.

2. So much SOY and so much confusion. Depending on what you read, soy can be either a miracle food or a hazard. One year soy is the miracle food and then the backlash comes along. However, here’s the latest on soy. First, we must separate out soy FOODS from soy supplements. Soy from tofu, soy milk, and miso soup are unlikely to be a risk. Soy supplements can be dangerous, though. A lot of them are highly processed. Research on soy and its benefits, or lack thereof, is still going strong. I suggest doing your own research. And if you do decide to eat soy products, don’t overdo it. Keep it simple by using whole soy foods.

3. Did you know that estimates show that more than 70% of the American population is overweight or obese and that heart disease accounts for 35% of deaths in the U.S.? We all know that some diet plans are way off the scale in terms of crazy, but some dietary approaches that seem to make sense may be harmful too. The biggest mistake is to go LOW calorie and/or LOW fat. Going to any extreme is not good. Starving yourself will not work long term. And, for example, you need some fat every day to keep your gallbladder healthy. Losing fat should not create health problems for you! So take any body composition changes you’re making one day at a time with no extreme diets.

4. Milk is another food on the healthy vs. harmful list. Do you know who said, “Cow’s milk is the perfect food for baby calves”? It’s attributed to Frank Oski, the former chairman of pediatrics at the School of Medicine at Johns Hopkins. In his 1983 book, Don’t Drink The Milk, he claimed that milk caused intestinal discomfort, triggered allergies, and contributed to heart disease.

Cow’s milk still remains a hot topic. Benjamin Spock also felt it contributed to a variety of health problems. Other experts claim the benefits of the calcium content in milk. One of the facts I find interesting is that if you take in too much milk and dairy and not enough iron rich foods, you’ll develop anemia. The irritation in the intestines that many people have from using milk products causes hemoglobin to be lost in your digestive tract and causes iron deficiency.

If you use cow’s milk products, use them in moderation. And eat iron rich foods like green vegetables, meat, and fish.

5. Do you use antibacterial soap? Is it the germ killer we think it is? One of the simplest ways to stay healthy is to practice good hand hygiene. That’s a fancy way to say, “Wash your hands!” OK, now I sound like your mother, right? It seems simple enough advice, but it’s actually the most important thing to do to prevent infections from spreading.

Yet studies show that the antibacterial soaps are not necessarily better than plain soap. Around your house, most of the common infections are viral infections and viruses are not killed by antibacterial soaps. In situations where soap and water aren’t available, use hand sanitizers. They contain alcohol, which makes them effective against bacteria. So do what I do. Use soap around your house and keep an alcohol based hand sanitizer with you when you’re not at home.

6. While we often talk about the myriad of benefits exercise creates for us, there’s one type of exercise that needs a caution sign in front of it. For example, doing one particular exercise, like push-ups for an hour or 1000 sit-ups, in other words, trying hard to push yourself past your limits, can be dangerous. Most people have trouble getting enough exercise so overdoing it usually isn’t the problem. But I want you to know about exercise-induced rhabdomyolysis, because it can happen to anyone. It can lead to kidney, muscle, and heart problems.

It’s basically continuing to do exercise past the point when sensible people would stop. I know this won’t happen to you, but just in case you hear anyone say, “I’ve been doing push-ups for an hour and a half,” you’ll be able to warn them!

OK, there you have it. No April fools around here because we covered six topics to consider when you want to do things in the name of good health and good fitness that are actually good for you!

Until next month,

shelli

This month we’re focusing on your adrenal glands. They can be the source of abundant health OR the source of abundant health challenges. The choice is yours! I want you to make an intelligent choice, but first you must acquire some knowledge. So here we go…….

Let’s start with a primer on the adrenal glands.

The adrenal glands are small, triangular shaped glands that sit atop your kidneys. The adrenal glands regulate our body’s response to stress in a number of ways.

There are two main sections of the adrenal glands: the outer adrenal cortex and the inner adrenal medulla.

The adrenal cortex is further divided into three layers.

Zona glomerulosa – the site of mineralcorticoid production (i.e. aldosterone), which helps to regulate sodium/potassium balance in the body

Zona fasciculata – the site of glucocorticoid production (i.e. cortisol), which helps regulate blood sugar balance

Zona reticularis – the site of sex hormone production (i.e. DHEA, androstenedione)

A doctor I spoke with told me that in medical school, one way they learned to remember these three layers is: “Salt, sugar, sex.” Not important, but catchy.

The adrenal glands are unique in that part of them, the inner adrenal medulla, has a direct connection to the brain. In virtually all of the other hormone producing glands in the body, the message to secrete a hormone is transmitted via a chemical messenger traveling through the blood stream.

Not so with the adrenal medulla. There is a nerve that goes directly from the brain to the adrenal glands. This is a good thing because when you are in an acute stress situation you want your body to respond quickly.

What happens when your adrenal glands go awry?

For simplicity’s sake, let’s break down adrenal function into two categories:

1. Overactive

2. Underactive

Overactive adrenal glands usually produce too much cortisol and possibly other adrenal hormones (i.e. epinephrine, aldosterone). Since cortisol plays a role in elevating blood sugar, this is often accompanied by an increased blood sugar level. Over time, this might lead to conditions like insulin resistance and metabolic syndrome.

Underactive adrenal glands, on the other hand, produce inadequate amounts of hormones, especially cortisol, to maintain homeostasis in the body.

A common clinical problem with underactive adrenal glands is hypoglycemic symptoms due to fluctuations in blood sugar. Normal, healthy bodies release cortisol to help liberate glucose to maintain the functions of our brain, organs and cells when blood sugar levels decline between meals, or overnight during sleep.

When cortisol is unavailable, glucose levels get too low. The adrenal glands release epinephrine (a.k.a. adrenaline) as their back-up plan. This causes the light headedness, shakiness, and irritability that people with low blood sugar experience, and is why people with low blood sugar commonly wake up during the night.

What can cause dysfunctional adrenal glands? Unfortunately, a lot of things: mental/emotional stress, food sensitivities, blood sugar imbalances, infections (i.e. parasitic, bacterial), and excessive exercise. Basically anything that is a PERCEIVED STRESS on the body.

We know that under the influence of certain biochemical processes, the adrenal glands can go straight into a state of overactivity or underactivity.

For instance, through a series of biochemical processes a viral infection can throw the adrenal glands into a state of adrenal underactivity. On the other hand, food sensitivities seem to encourage the body’s physiology to promote a state of adrenal hyperactivity.

Want to test your adrenal gland function?

Try this at home!

Here’s one relatively easy test to do if you have a blood pressure monitor. It’s called the orthostatic hypotension test. After lying down for approximately 5 minutes, take your blood pressure and make note of the systolic pressure (the top number). Then stand up and take your blood pressure again.

If your systolic pressure remained the same or if it decreased, there is a chance you do not have optimal adrenal medulla function, or epinephrine secretion. When we stand, epinephrine is normally secreted to increase our blood pressure to help prevent gravity from pulling blood away from our brain. If your blood pressure drops, it might mean that epinephrine isn’t there to do its job.

Here’s another test you can do at home

When in the dark, your pupil should be dilated (open). When you shine a light it should constrict. The duration of constriction can indicate adrenal function, though there are other causes for a positive finding on this test. Wait 30 seconds in the dark before repeating with the other eye.

Healthy adrenal function would have your pupil constricting for at least 20 seconds.

There are a few ways of assessing adrenal gland function using laboratory testing. By far the most popular is the adrenal salivary test. It takes four salivary samples throughout the day and uses them to assess levels of salivary cortisol and DHEA. Along with patient history, symptomaology, and clinical observation, the adrenal salivary test is one of the most effective ways of assessing adrenal gland function and determining a course of treatment.

As an aside, particularly for you women who are considering using hormone replacement treatments, there are three things that must be functioning properly before consideration of HRT:

**adrenal gland function

**blood sugar balance; and

**gastrointestinal function.

Of course, now you want to know how to manage the adrenal glands and keep them healthy.

If you’re concerned about your adrenal glands, the first thing you must do is remove or address the source of stress. This may mean removing food sensitivities, addressing an infection, resolving mental/emotional stress, or whatever it may be that is negatively impacting adrenal gland physiology.

Once you address the source of stress, these are some therapeutic options depending on the findings of the adrenal salivary test:

Adaptogenic herbs – There are a number of botanicals called “adaptogens” because of their amazing ability to help the body respond to stress. They can help dampen the stress response in overactive adrenal glands, and increase the response in underactive adrenal glands.

Licorice root – This herb is used primarily in the case of underactive adrenal glands and can help with increasing circulating cortisol levels until the adrenal glands restore function. Due to its effects on aldosterone, it is not recommended for people with high blood pressure, so check with your health care provider about this.

Phosphytidylserine – This compound is best known for its ability to lower cortisol. But its effects are understated. PS should be used in both overactive adrenal glands and underactive adrenal glands because of its profound effects on the hypothalamus, which is a key regulator in the feedback loop between the pituitary and adrenal glands. Though 600-800 mg taken orally seems to be effective, some people like using a topical application of PS.

Hormones – There are two hormones that are sometimes indicated when rehabilitating the adrenal glands: pregnenolone and DHEA. However, please don’t use them without the supervision of a qualified health professional.

To summarize, the adrenal glands and their hormones have MAJOR physiological impacts on our body including bone metabolism, hormonal balance, gastrointestinal function, thyroid function, brain health, blood sugar balance, inflammation, and immune system function.

But today supporting one’s adrenal glands is far more complicated than in the past. It requires proper testing, looking at many different physiological systems in the body, and proper nutritional support to help our body deal with stress.

I know sometimes you might wonder why, in these Joyinmovement letters, I cover topics like keeping your adrenal glands healthy. It’s because I am convinced that the healthier we function internally, the more we’ll ENJOY our Joyinmovement lifestyles!

Until next month, may your March and movement be filled with fun!

shelli

It’s February, so let’s make it a heart healthy month.

Do you know that heart disease is the cause of over half a million American deaths and still remains the leading cause of death in the U.S.?

Before we talk about preventative steps we can all take for a healthy heart lifestyle, I want to make sure you understand a few things.

First, do you know what coronary heart disease is? It’s when the blood supply to the heart is blocked by fatty deposits. If there’s a partial blockage it will often lead to chest pains. Actually, in women the most common sign of partial blockage is shortness of breath, unusual fatigue, and disturbed sleep. Women commonly have less chest pain than men.

As you get closer to a heart attack, the blood supply is completely blocked and muscle begins to die.

If we use the analogy of a house, the pipes get blocked and the plumbing gets backed up. These are never good things whether in your house or your body!

Our best weapons against heart disease are appropriate exercise and healthy eating.

By appropriate exercise I mean exercise that challenges the cardiovascular system to do its job better. Its job is to deliver oxygen to all the tissues in the body. With exercise you want to help your heart, lungs, and blood do this delivery more effectively. The better they do their job, the better our hearts will be.

Most days of the week we do lifestyle activities like walking the dog, washing the car, or doing general housework. These do have an effect on disease prevention BUT it’s not the same as getting your heart in shape. It’s a question of intensity. This intensity point is very important!

Keep getting daily activity and then 2-3 days a week make sure that you challenge yourself more intensely. By this I mean that you need to ask your oxygen delivery system, which is run by its big engine (your heart), to take on more work. Your heart needs to be challenged so it learns to do its job in a much more effective way.

In talking with another trainer, he mentioned that he asks his clients to think of this in three different ways. I thought his idea was creative so I’ll pass it on to you.

He said think of exercise in three different ways: Me, The, and We.

ME is to do heart benefiting exercise that YOU enjoy.
THE is to choose something that someone you love enjoys.
WE is to choose something that you and someone else share a joy for.

When I gave this assignment to a client, he chose lifting weights for himself, dancing with his wife for THE, and riding bikes with his buddy for WE. All great choices!

Here’s another fun idea.

I’m often asked to speak to groups on the benefits of leading a fit and healthy lifestyle. Inevitably, when I ask for reasons why people aren’t currently exercising, I hear answers such as, “don’t have the time” and “don’t want to go to the gym”.

Since today we’re discussing heart healthy exercise, I have to say that you don’t need much time OR to go to a gym. Want an example of an exercise I recommend to clients who don’t have much time and don’t go to gyms?

JUMPING JACKS! Before you roll your eyes and say we did those in the third grade, hear me out. These are not your mother’s jumping jacks. In fact, if one of these JJ variations DOES NOT get your heart pumping, come see me, and we can find a JJ variation that’ll work for you…..I promise!

Jumping Jacks are traditionally done with your arms overhead and your feet out to the sides. Try these instead.

1. Start with one arm up and one arm down. With each jump switch those arms up and down.

2. Feet are wide and start with both arms out to one side. As you jump move your arms from right side to left side and back again.

3. Start with both arms open to the sides and even with your shoulders. As you jump, close your arms in to your body and then open again.

4. Use the traditional JJ arm movements but put one leg in front and one leg back and go front to back and switch again.

The unbalanced feeling when you do these will provide you with a core stabilizing exercise. Also, when you have an unbalanced movement like this you’ll get a better total body workout.

Hopefully you tried these as you read them! Fun, huh???

Before I close this newsletter, I want to remind you that for a dietary approach to preventing coronary heart disease, eat plenty of fruits, vegetables, nuts, and seeds, and if you eat animal protein, eat ones that were fed plants.

Always remember that the moment you make better choices, your heart gets better. Practice heart healthy behaviors every day!

Until next month, jump for Joyinmovement!

shelli

I hope 2012 is off to a great start and that you’re inspired to spend time this year on those things that matter to you. Ask yourself, “What matters to me?” and DO THAT. Ask yourself, “What do I hope to build this year (either personally or professionally)?” and work on THAT.

One thing that matters to me is to continue through these monthly JIM letters to bring you inspiring, educational, and fun information that you can use to keep your health and fitness in tip top shape.

Last year I kicked off the year with a list of the 11 most important things you can do for optimal health, and improving your longevity and quality of life. I’ve reordered the list and added a few, so let’s review them.  

I don’t think any of them are too hard to do. Besides my own personal experience, there’s also scientific evidence for my choices. 

I encourage you to take your time integrating the 11 items on this year’s list. Implementing these ideas will change your life for the better. Try one a month, or one a week. Whatever works for you.

1. Sleep.  Sleep still remains number 1. More often that not when I talk with clients, students or just people I meet, they feel sleep deprived. Not just in the hours of sleep they’re getting, but in the quality of sleep too. Try to sleep at least eight hours a day (include naps in the total).

Poor sleep is linked to heart disease, obesity, colds, and even cancer. Without enough sleep, the immune system doesn’t work right. With good quality sleep, you’ll feel like a new person.

Most people who struggle with sleep fail to focus on good “sleep hygiene.” I’ve written many times about paying attention to your pillow, your sheets, your bed, and if any of these need replacing, do it! January is the traditional month for “white sales”, so treat yourself to new bedding!

Darken the room as much as you can. I would never sleep in a room with TV, radios, electronics, or cell phones. Take a look around and see what electronic gear you have in your bedroom and see what you can do without. Electromagnetic radiation disturbs sleep cycles. 

Turn the temperature down in your bedroom. When your legs and arms are cooling down, it triggers chemicals in your brain which signal sleep. From what I’ve read, 60 degrees is the ideal sleeping temperature.

Also, maintain a set time of day to either wake up or go to bed. When you are fully rested you’ll generally wake up seven to eight hours later.

One other suggestion. Create a pre-bedtime routine. I take some time each night before bed to use my foam roller and do some gentle stretching. It relieves the tension that has been stored in my body all day. It’s also relaxing. Give it a try.

2. Movement. Movement has moved to the number two spot this year. I may be preaching to the choir on this one, but it’s critical to move at least 20 minutes a day. You’d be surprised at how little many people move during the course of their days. Moving is a sign that you’re alive. It triggers the body to produce chemicals and hormones that improve mood and increase bone density. Weight-bearing exercises, even simple ones like walking, increase your bone density and even improve your immune system.

But if you’re feeling lazy or it’s cold outside, the cheapest and easiest movement to do is stretching.  And you don’t need any other equipment, not even shoes.

I can’t stress enough how much moving improves your mood. Practices like tai chi and yoga have been shown to effectively reduce depression.

Even when traveling, getting out for 15 minutes in the neighborhood is a great way to learn more about the area and the people you’re visiting.

So move and move often!

3. Meditate. Meditation is the act of sitting quietly and focusing on your breath, a sound, or a word. It is the physiologic equivalent of a good workout. Scientists have studied the meditation state, and it’s probably as good as the best aerobic workout for short and long-term health benefits.

Meditation lowers blood pressure, lessens heart disease, and increases VO2max, which is a fancy physiologic measurement of fitness using your body’s ability to consume oxygen.

You might already know this but meditation and long sessions of prayer have very similar effects on the body. I know meditation isn’t easy for most of us, but it is well worth exploring. And it doesn’t have to be anything fancy.

Sit quietly in a chair or your bed for 15-20 minutes. Concentrate on a word, noise, or sound and your breathing. Let your mind go where it wants, but slowly try to bring it back to your original point of focus. Many people find it’s easiest to meditate in the morning.

After five or six times, I think you’ll begin to appreciate the feeling of relaxation and peace.

4. Sun. Getting regular doses of sunlight is critical in the production of vitamin D. Vitamin D is a key component for proper immune system functioning (and fighting everything from cancer to colds). Vitamin D also regulates sleep and even mood. 

One challenge is to avoid getting burned. So avoid going out during prime burning times of 11 a.m. through 2 p.m.

During the winter, it’s harder to get enough sun at northern latitudes. Many researchers and clinicians are starting to recommend supplementation with pills. Have your vitamin D levels checked and then consult with your health practitioners about this.

5. Massage. Massage gets rid of aches and pains and is very good for balancing out the immune system. That means less inflammation. Swedish-style massage is a good choice because it moves toxins out of the muscles and body tissues, while assisting immune system function. 

I know massage and bodywork can be expensive and massage is one of the more expensive health tips on my list, but I believe it’s well worth it. Instead of spending money on other things, try a couple of massages this year and enjoy the benefits.

You can always get a free massage by exchanging them with a partner. You can practice using lotion or massage oils. Exchanging foot rubs is a great idea!

6. Clean Air.  Clean air moved up quite a few spots from my previous list. Research keeps showing us how important clean air is to health and longevity. Research even suggests the increase in heart attacks on Christmas day (the number 1 day for heart attacks) is due to smoke from fireplaces and grilling. I also read a study recently that said that YES, second hand smoke is a serious threat and to be avoided!

Whatever you can do to breathe clean air will help your health. Dirt, dust, and smoke in the air lead to acute and chronic inflammation in the body.

Many studies suggest keeping air clean with an air filter, particularly in your bedroom. We spend one-third of our life in bed, so it makes sense to keep the air there clean. Also, change your other air filters regularly.

One great secret is to remove your shoes when you enter your house. I’m totally a nut about this and have been for years. I won’t even wear my shoes in other people’s homes.

This lowers the amount of particulate matter by 50%-60%. Keep a pair of house slippers right there to switch into, or do what I do and go barefoot. Or walk around in socks. I notice this also results in less sweeping and vacuuming!

Finally, avoid breathing manmade chemicals around the house whenever you can. This includes spray cans of oil, paint, hairspray, disinfectants, and cleaning chemicals. A report this year from the National Academy of Science showed that detergents, fabric softeners, and dryer sheets are full of harmful chemicals.

7. Stimulate Your Sense of Smell with Aromatherapy. I’m still working with this one myself. Natural smells can be uplifting and health-giving. Roses, lilacs, vanilla, and cinnamon all invoke memories and chemical change in our bodies. The fond memories flood the body with chemicals that keep you healthy.

Different scents have different effects. Use air fresheners of lavender for relaxation or orange for invigoration. Spray pine for cleanliness on the bathroom rug. Sprinkle bergamot or patchouli on the living room rug to lift your spirits.

Aromatherapy is easy to do. Go to your nearest health food store and ask for the essential oils.

Buy one small bottle and start sprinkling a drop or two near you on a rug or in a small dish and enjoy. Let me know if you’ve worked with essential oils and how they’ve made a difference for you.

8. Don’t Share Food or Drink. One of the fastest ways to guarantee you’ll get sick is to share cups or food with others. I know it’s easier said than done.

So next time someone says, “May I try it?” just get them a clean glass, fork, or spoon! If they look at you weirdly just tell them that Shelli said it’s not a good idea to share food or drinks!

9. Alcohol: Beer and Wine. Last year I focused on wine, but the research is pretty clear. A moderate amount of alcohol regularly puts you squarely in the healthier camp versus teetotalers.

Men should drink about two glasses a day and women about one a day to maximize the benefits. The benefits come from about 5 ounces. 

I’m still working on this one too. 

Wine also improves digestion and decreases the risk of diabetes, stroke, arthritis, and even Alzheimer’s disease. I prefer red wine because it contains more of the colorful antioxidants from the dark grape skins. These are said to provide even greater benefit than just the alcohol effects.

The important thing is to drink responsibly, and that means never driving after more than two drinks of any kind.

And remember the classic German proverb, “There are more old German wine drinkers than there are old German doctors.”

10. Salt – Sodium, Potassium, and Magnesium. This is new to the list this year. 

When people say that salt is bad for you, the salt they’re talking about is sodium. (Chloride is the other half of the molecule and is found in many other salts.) The best research shows what’s called a U-shaped effect from sodium chloride. If you have too much or too little, you’re ripe for strokes and high blood pressure. The key is consuming the right amount.

Many medical groups are pushing for less than two grams a day. But it’s based on short-term studies with small numbers of people. On the other hand, a recent study showed that up to 6.5 grams a day of sodium isn’t any different than two grams a day. And this study was done on 49,000 people with hypertension and diabetes.

The gem to take from the study was that another salt, potassium, was protective. People consuming more potassium had lower mortality and morbidity.

Potassium is found in many foods lacking in our modern day, on-the-go diets. To get potassium, focus on eating high-potassium foods regularly: avocados, potatoes, beans, bananas, fish, raisins, apricots, dates, and cocoa powder (think chocolate). Occasionally, you can even take a little bit of potassium bicarbonate.

Also, more research is coming out about a third chemical element, magnesium. Evidence shows the modern-day diet is also low in magnesium. Magnesium helps muscles relax (counters the effects of calcium), and is critical in most enzymes in the body. I’ve seen people take magnesium supplements and within days feel like the cloud hanging over them all their life has gone away. There is good evidence magnesium helps with mood, energy, and mental stability.

It’s a powerful salt found in many healthy foods, including seeds, brans (wheat, rice, and oat), spinach, and cocoa. Any leafy greens have a high amount of magnesium because the center of the chlorophyll molecule is magnesium.

So stop worrying about sodium and concentrate on increasing your potassium and magnesium from healthy foods.

11. Fruit. Last but not least, fruit. Most of us recognize that many fruits have potassium and magnesium, so it must be kept on the list! 

Fruit has many benefits. The micronutrients found in fruits, especially those with darker colors, are powerful antioxidants. The fiber from whole fruit appears to lower risks of colon cancer. And mounting evidence shows fruit blocks cancers, lowers blood pressure, and reduces joint pain.

This year, a study showed women who ate one cup of apples (roughly a fist-sized apple) per day for six monthslowered their LDL (“bad” cholesterol) 26%. They also raised their HDL “good” cholesterol and even lost weight. 

Apples were also shown to reduce plaque and inflammation in the heart’s artery walls. This gives new meaning to the old saying about an apple a day keeping the doctor away. The skin of the apple contains pectin facilitates healthy bowel movements. And the older we get, the more important this becomes.

I’ve written about berries for years and still recommend eating blue and blackberries, raspberries, and strawberries.

Berries lower bad cholesterol, fight cancer, and improve your immune system because they’re packed with vitamin C. The high amounts of potassium and salicylate (an ingredient in aspirin) helps protect against high blood pressure. Blueberries lowered it by 10% in a recent study.

Strawberries are unique in that they’re thought to help relieve rheumatoid arthritis, and other forms of pain, although the mechanism isn’t clear yet.

So what’s the downside? Well, as long as you stick to whole and dried fruits, you’re probably OK. The danger is when you start taking in juices of all kinds. You may have read about the arsenic problems with apple and grape juices this past summer. It was confirmed recently by several independent researchers. Arsenic and other heavy metals, like lead, easily concentrate in juices through food processing water sources.

Also, there’s a real concern that orange juice (and maybe other juices) gets the blood sugar so high so fast that it leads to elevated triglycerides (TGLs). These fat molecules are super-inflammatory and lead to an increased risk of heart disease.

So eat the whole fruits and avoid fruit juices.

There you have it. Top 11 practices to put into place to ensure you have the best of health! 

May 2012 be a year of great bounty, peace and wellness for us all.

shelli

As we wind down the year, let’s finish with an inspiring story. To me it’s a story of leaving behind a self image, a lack of confidence, and a huge comfort zone. It’s a story of determination and perseverance in a quest for better health and better fitness. More than that though, it’s a story of how one woman came to see herself in a whole new light! I love to celebrate those stories and I’m hoping you do too.

I call this story: Deborah Flips Her Fitness Switch

My friend Deborah understands there are no shortcuts to fitness, rather it’s personal. It’s an internal switch that no one can flip but you. And when you’re north of forty, or north of fifty, it can take a huge amount of effort just to get started. You may avoid the switch for years, but it’ll always be waiting for you to flip!

Fitness may be personal but it’s also a responsibility. I’ve seen many times that one of the nice things about flipping your own fitness switch is that it often connects you with the kid you used to be–the one who rode bikes, climbed trees, hit tennis balls, surfed waves, tapped danced, and cartwheeled.

My wanting to share Deborah’s journey with you all started a few months ago when one night after meeting her for dinner, Deborah and I were walking to our cars and I told her she was looking good. I asked, “Are you still working out?” To which she most emphatically replied, “Of course, I have no choice, it’s non-negotiable. I have to take care of myself.” I kept thinking about her answer over and over again because she had what some of us might call a year from hell.

With an already packed schedule and major job responsibilities as a high level college administrator, she and her husband had purchased and moved into a new house, their first one ever. Her best girlfriend had suffered a stroke, so Deborah was called upon to be a major source of support and care-taking both physically and mentally. Both she and her husband have parents that are alive and need care and support. And on top of all that, her husband’s chronic low back pain had reached a tipping point and he was having some major health challenges and needed to make some major treatment decisions.

No matter how you look at it, that’s a lot to deal with!

Deborah’s switch flipping fitness journey actually began about three years ago. She has since lost 25 pounds but was initially started on her current path because she was determined, at 56, to rediscover her body. She had been somewhat active doing as she says, “a little bit of this and that.”

She’s way beyond a little of this or that these days, though. Keep reading and you’ll see what I mean.

When I asked her what helps the most she answered, “Having someone to be accountable to and the fear of losing what I’ve gained.” Very honest answers. It is much easier to maintain than it is to regain lost health and fitness.

Deborah sets goals. She sets performance and learning goals and also builds in assessments so she knows whether she’s reaching those goals. Another excellent point. We need all three of those to keep us on the journey. Things can get stale without goals.

Deborah uses a trainer and suggests that finding the right trainer who listens to her goals, yet pushes her, has been an essential element of her success. She has been using the same trainer for 6 months and will continue to do so into the new year.

She says she has reached a point of being comfortable in her own body. I’d love to hear each and every one of us say that, especially we women. It’s an internal feeling and comfort level that brings her joy and pleasure.

She has come to see exercise as an essential part of her medicine chest! She feels so much stress from her job but she can truly feel exercise doing something for her body as she experiences a clearer head and a general sense of feeling better. She also meditates, and this helps with her stress as well.

When it comes to her relationship with food there have been a lot of changes too. She is eating lighter and paying attention to portions. She realizes she used to eat for stress relief and this usually lead to eating too much. I’m sure many of us know what that feels like.

She is bringing an awareness practice to her eating patterns and this is always the first step. We can’t change what we’re not aware of. She also felt her metabolism change, which is a direct result of the muscle that she has gained. That’s always an exciting feeling!

Deborah never thought this would happen to her, this gift that she has given herself. At 60 she can do what she couldn’t do at 20. Fantastic!

Her new-found excitement from her fitness/health journey is spilling over in fun ways to the rest of her life. For 20 years she has wanted to study hula but was reluctant because she felt intimidated and didn’t want to make a fool of herself. Now, she is studying hula and finds Joy in Dancing.

Rediscovering her body has given her an exuberance and level of confidence that is contagious!

Yoga, why not? She has never been particularly flexible and never imagined she’d practice Yoga. Now however, it’s her Saturday morning ritual with a Yoga teacher she really enjoys. She is loving both the mental discipline and the internal focus and enjoys what she is learning about herself as she practices.

What words of inspiration did Deborah have for us?

“Celebrate every little thing. Every single time. Fitness and health happen in incremental steps, so take the time to celebrate the successes. Have your health and fitness journey be a way that you celebrate yourself and your life. Have compassion for yourself. Being physically fit can give you such a complex range of benefits both physically and emotionally. GO FOR IT!”

May all of you enjoy a happy and healthy holiday season and continue to find Joyinmovement,

shelli

Keep your toenails clipped. Toenails that are even an eighth of an inch too long can jam against the inside of your shoes. The result can be serious pain and black toenails. Be careful to snip the sides of each nail as well. This prevents a sharp nail from rubbing a neighboring toe.

Experiment with a foot lubricating product. A “slippery” foot is much less likely to create blisters and lesions. Hydropel is a good, though expensive, concoction available from specialty running stores. Drug store salves like BagBalm or Vaseline can also work. Slather the salve on your toes and heels, and then pull your sock on. Besides creating a lubed, lower-friction environment, salves keep water from saturating your skin. I also like to put powder in my socks before putting them on. This seems to work at keeping my feet dry and I like the way it feels.

Tie your shoes tightly, but not too tight. A tight-fitting shoe keeps your foot in place, lessening chances of your footwear rubbing the wrong way. Your toes should have some room to spread out inside your shoe and they should never contact the shoe’s front. Your heel, ankle, arch, and other parts of the foot should be snug to protect your feet.

If you feel a “hot spot” starting or if you feel discomfort on your foot, immediately stop and see what’s going on. A “hot spot” is the precursor to a blister, and if treated, this can prevent problems. You can apply duct tape or medical tape directly onto a hot spot, sticky side down on the skin. Moleskin and bandages are other options, though they often shift after going a few miles.

2. October was Breast Cancer Awareness Month. Breast cancer remains the most common type of cancer among women. Survival rates get better when breast cancer is detected early. Some of the risk factors are: obesity, lack of exercise, alcohol use, and long term use (more than 5 years) of menopausal hormone therapy. 

Avoid becoming overweight. Obesity raises your risk after menopause.

Work out. There’s is strong evidence that exercise has an important protective effect.

Drink no more than one alcoholic drink per day.

Don’t put off screening because of potential discomfort or fear. It’s essential to know how your breasts feel normally and to know your family history.

3. Too much sitting can compromise your health! It’s a matter of gravity. 

If you sit a lot during your day, you are a lot like an astronaut! When astronauts are in space they lengthen. They stretch out because nothing is pulling them down. When they return to earth gravity takes over and their backs compress. On earth, muscles that support the spine that were not used in space due to weightlessness are now faced with gravity. Their job on earth is to prevent vertebrae from slamming against each other. 

This is what happens when you sit. Sitting is equivalent to what happens when you quit using gravity. When you stand up gravity pulls on your body from head to toe. We must learn to use gravity because it’s how nature works. We never want to lose the benefits that our core, spine, and other muscles receive when we stand.

It’s common sense to think that sitting too much can cause a sore back, but sitting too much has also been linked to raising your blood pressure and obesity. Also, if you slump in your chair, or round your shoulders forward, it’s easy to see why you might have back and neck pain. Posture is important when you sit, so pay attention to it.

So get out of your chair and stand up. Get up every 20-30 minutes and just stand. You don’t even need to walk around, though it would probably feel good. Set an alarm to remind you, post a note at your desk or enlist a co-worker and prompt each other.

4. Do you like figs? I do and I think they are fabulous. OK, I also like alliteration! There are more than 150 varieties of figs, but mostly we are familiar with Mission and Calimyrna figs. Both are pear-shaped with a chewy texture and seeds providing a crunchy taste. They can be eaten fresh or dried.

Figs are a good source of calcium, magnesium, potassium and iron and are high in simple sugar and fiber. Dried figs can be purchased year round and stored in a cabinet for months. You can use them in a salad with yogurt or goat cheese. You can puree them and use them as a spread.

Here’s a recipe for Fabulous Fig Squares. The quinoa and almond meal provide extra protein.

Fig filling: 

2 cups dried figs chopped

1 cup apple juice

1/2 cup honey

1 teaspoon cinnamon

1/2 teaspoon salt

CRUST:

1 cup quinoa flakes or quick-cooking oats

1 cup brown rice flour

1 cup almond meal

1/4 cup whole cane sugar

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 cup butter

1 egg

Place all filling ingredients in medium saucepan. Simmer until dark and thick (about one hour). Allow mixture to cool. To prepare crust, place dry ingredients into a food processor. Combine and add butter and pulse until dough resembles coarse meal. Add egg and pulse. Divide dough in half. Lightly oil 8-9 inch square baking dish. Spread half the dough in the bottom of baking dish. Spread filling over dough. Evenly crumble remaining dough over fig filling. Bake in 350 degree oven for 20-25 minutes or until crust is golden. Allow to cool. This should make about 16 squares.

*** I’ve never given out a recipe before, so if you are not the Fabulous Fig Square type, go ahead and get some Fig Newtons! They are delicious too!

I’ve much to be thankful for in this month of Thanksgiving, and my Joyinmovement readers sit atop that list!

shelli

I knew Judy for 8 or so years both personally and professionally. Professionally, she was a Callanetics teacher for many many years. You’re likely not familiar with Callanetics. It’s a series of exercises put together by Callan Pinckney (back in the 60′s) that promotes deep muscle tone throughout the entire body increasing flexibility, strength and improving posture. 

Judy lived in Portland, Oregon and whenever I would go there, we would get together. The first time we met, every day for a week I went to her studio to take a class with her and watch her work. We hit it off right away for many reasons, one of which was our mutual enthusiasm for effective and efficient movement and our commitment to encouraging people to live abundant and healthy lives. Judy had a great sense of humor which came in very handy, especially while watching me attempt the Callanetic movements! 

We met many times and corresponded by email. Both she and her husband were always very supportive of me, my work, and of the Joyinmovement newsletter.

Judy always sparkled. She laughed easily and had a wonderful zest for life. Being that she was 14 years older than me, I saw her as a role model, and I still do. It gave me comfort knowing that Judy was in her corner of the world, still after all these years, with such grand enthusiasm for her life’s work, making a contribution to the students who sought her out. When people ask me how I keep such energy and joy for the work I do after all these years (30+ in the health and fitness field), I think to myself, you should meet Judy Mooser!

Judy was 71 when she passed away. When I told a friend about Judy’s passing she said, “In a way, Judy’s story is the one we all don’t want to hear because she had done everything to take care of herself and still died too young.” Hearing that made me pause, yet there is another way to look at it.

None of us know when or how we’ll die, but each and every day we make choices about how to live. That’s all we can do. I have a sense that even if Judy knew how it would turn out, she wouldn’t have lived her life differently. I’m like Judy. I hedge my bets and am more concerned with my day to day life; how I feel, how much energy I have for the things in life that matter to me, and how much spirited encouragement I can bring to my students, clients, friends and family.

So I hope this month you’ll do what you can to hedge your bets! Keep moving, keep laughing and keep feeling the blessings we receive from those that support us, move with us, and join us in creating our house of health and wellness! And thank you for allowing me the space and time to honor Judy. She will be missed by many! Please remember to read the interview below.

shelli

It’s fun to look into the life, even if only for a day, of a woman who is leading a healthy active lifestyle. These are women just like us who are faced with making the same choices we all face. We’ll see what motivates them and what words of wisdom and guidance they can offer us.

First up: Judy Mooser. 

Shelli: Hi Judy. Can you tell us a bit about yourself? 

Judy:   Sure, Shelli. I am 68 years old. I’m attached to the age group that didn’t receive any information from our mothers regarding menopause, and pretty much followed doctor’s orders when issues arose.

Shelli:   How old were you when you went through menopause  and how long did it last? 

Judy:  I noticed the first signs of memopause at age 50 during the period of time when doctors were automatically putting menopausal patients on HRT. At that time my symptoms were slight — hot flashes, night sweats, irregular and scant periods. The HRT totally stopped all symptoms and I never had another period.

Nine years later (age 59) my doctor recommended that I abruply stop taking HRT stating, “You are past menopause so there’s no longer a need to continue HRT.”

I stopped, and within a few weeks developed full blown, very intense symptoms including hot flashes, night sweats, exhaustion, sleepless nights, low libido, difficulty focusing and increased body fat.

I tried to work through these symptoms for several months while reading up on my situation. I heard a Naturopathic doctor who specialized in women’s health give a talk and was impressed by what she had to say. I made an appointment with her and my life changed.

First of all, she said that abruptly stopping the HRT was not in my best interest and the doctor who told me to do so was obviously not up-to-date on women’s health matters.

She explained that stopping abruptly could cause bone loss as well as the unbearable symptoms I was having. She put me on a low dose of natural hormones which were compounded to address my individual symptoms and then slowly amended the prescription monthly as my symptoms calmed down. After about six months I was totally off HRT.

Shelli:  Were you always someone even before menopause, who took good care of yourself and if so what motivated you?

Judy: I began to educate myself about proper nutrition when I was 24 years old and pregnant with my second child.

I have been physically active all my life, enjoying family hikes, canoeing, skiing and bicycling.

My main motivation to be fit and healthy was the enjoyment of being active, as well as the desire to give my children the best foundation possible for an active and healthy lifestyle. It worked well – they both continued to stay fit and eat right as they entered adulthood!

Shelli:  Take us through your day, focusing on what self care practices you use.

I start my day with a substantial breakfast and try to eat five times a day. If I miss one of my meals, I find that I crave the types of food that I am trying to avoid. When this happens and I eat “outside the plan,” I enjoy it and feel no guilt because I have a 90% rule, making sure that 90% of the food I eat is of value to my body.

I take an assortment of supplements. The only drug I take is a low dosage aspirin. No other medications. I take all of my medical reports to my Naturopath for guidance.

I work mornings and evenings and try to take a 1-hour walk five times a week during the afternoon. My husband joins me and we walk briskly through the neighborhood, meeting dogs on walks, cats on patrol and lots of other walkers. I always feel better and have more energy after my walks. Having my husband along makes these outings lots of fun and full of joy, plus it’s an opportunity to catch up on each other’s day.

I know that I’m not getting enough aerobic exercise and have been pondering this for a while. I tend to over-extend myself with my work, although I enjoy every minute of it. I take on more than I should because I’m motivated to help people and help society.

I’m planning to correct this soon by taking up biking again. Due to my bulging discs, I have to be careful about what exercises I do, so walking and biking work well for me.

I workout 2-3 times a week with a mind/body exercise program. In addition to strengthing and stretching my body, it keeps my back in good working order and allows me to do a lot of things in my life that otherwise would not be possible.

I have had very good results from acupuncture including stress relief and amazing energy release from scars.

I get monthly pedicures just because they feel good and provide a great foot and leg massage.

The loss of estrogen causes us to lose the fat in our face (add it to our belly!!!) and the facial muscles drop. Therefore, I do facial exercises, which are very boring but very effective.

Shelli: What advice do you have for women entering/going through menopause?

I highly recommend that women who are entering menopause work with a Naturopathic doctor who specializes in women’s health. They will guide you on a natural path designed for you personally. They avoid using harmful drugs and instead work with natural products and supplements.

Women entering this phase of life today are very lucky because today’s resources for women include books, websites and lectures that are filled with information that was not available to me 20 years ago. Also, there are discussion groups that are helpful for some women who learn from sharing.

Continue to exercise and be sure you choose something you love to do. If you love it, you will find time for it.

Most of all, learn to accept and enjoy this phase of your life. It’s all part of life’s plan. The more accepting you are and calmer you are during this transition, the smoother your journey will be. 

THANKS so much to Judy for sharing her experiences and ideas with us. 

September is my birthday month so I tend to think of the big picture of my life. Sadly, I all too often observe that as people age they impose so many limits on what they think they can and cannot do. I am determined, more than ever, that I not become one of those limited thinkers. Read through to the end of this newsletter and you’ll see what limited thinking I’m going to let go of for my birthday!

I know that whatever I have learned, I can unlearn. Whatever situation I have gotten myself into, I can probably get myself out of. If my real goal is to continue dreaming big dreams and to live without limits, there are some keys I must remember. 

These keys are clarity, competence, and concentration. I’ve studied these principles over the years and notice that folks who live successful lives and keep their dreams alive are good role models because they use these keys as their guideposts.

Clarity means that you are absolutely clear about who you are, what you want, and where you’re going. You write down your goals and you make plans to accomplish them. You set very careful priorities and you do something every day to move yourself toward your goals. The more progress you make toward accomplishing things that are important to you, the greater self-confidence and self-belief you have, and the more convinced you become that there are no limits on what you can achieve.

Competence means that you become very good in the areas of your chosen field that will enable you to accomplish your dreams. You apply the 80/20 rule to everything you do and you focus on becoming outstanding in the 20% of tasks that contribute to 80% of your results. I’ve written about the 80/20 idea before. Competence also comes from dedicating yourself to continuous learning. You never stop growing. You realize that excellence is a moving target. You commit yourself to doing something every day that enables you to become better and better at doing the most important things in your life.

Concentration is having the self-discipline to encourage yourself to concentrate single-mindedly on one thing, the most important thing, and stay with it until it’s complete.

The two key words for success have always been focus and concentration. 

Focus is knowing exactly what you want to be, have, and do. I’ve been working with the be/do/have idea for many many years and I notice that when I get off track it’s because I have forgotten this focus. 

Concentration is persevering, without distraction, toward accomplishing the things that can make a real difference in your life.

When you allow yourself to begin to dream big dreams, and let go of the distractions and activities that take up too much of your time you can focus your energies. You will start to feel an incredible sense of power and confidence. As you focus on doing what you love to do and become excellent in those few areas that can make a real difference in your life, you begin to think in terms of possibilities rather than impossibilities, and you move ever closer toward the realization of your full potential.

Let me add one more phrase to the list of C’s (clarity, competence, concentration). It’s COMMON sense, which sometimes isn’t at all that common!

I received dozens of emails after last month’s Italy travelogue, so thank you all so much. It’s always a highlight to hear from you!

This month here are some practical guidance on three foods that will improve your health and then three tips to make sure you’re maximizing your cardio workouts.

Summer is one of the best times of year to get fresh fruits and vegetables. It’s fun to visit local farmers’ markets on Saturdays and pick up fresh produce, especially items you might not be growing in your own garden. Hopefully though, you have a garden full of nutritious foods like blackberries, raspberries, peaches, rhubarb, tomatoes, and many different kinds of herbs.

Eating the right foods is a simple way to improve your health. The right foods increase your energy levels, help you sleep better, decrease your risk of cancer, and deliver a myriad of other benefits. Over the years, I’ve mentioned some of my favorite foods that improve your health, so here’s a reminder.

These three foods will instantly improve your health because they stand out above all the rest: berries, avocados, and broccoli.

I’ve written about blueberries for years. Eating blackberries, raspberries, and strawberries have many of the same health benefits as well as  a few extra benefits.

I call blueberries the “perfect blue food.” They can help lower cholesterol, fight cancer, and improve digestion. They even aid your metabolism.

New research shows blueberries are even better for your health than I previously thought. One study shows that probiotics, in foods like yogurt, help break down the antioxidants in blueberries (called polyphenols) to more usable forms. This allows your body to absorb more of the nutrients and reap more benefits. A tasty combo indeed.

Blackberries also help lower cholesterol and fight cancer. They also improve your immune system because they’re packed with vitamin C. Their high amounts of potassium and salicylate (an ingredient you might know because it’s in aspirin) may help protect you from high blood pressure.

Raspberries are packed with flavonoids like ellegic acid. Research shows ellegic acid inhibits tumor growth in certain cancers. And according to the American Cancer Society, it kills cancer cells without harming healthy cells.

Strawberries are also full of ellegic acid. Like all berries, they have lots of cancer-fighting antioxidants and create an anti-inflammatory response. They relieve many of the symptoms of rheumatoid arthritis, especially pain.

There is one drawback though. Store-bought strawberries and raspberries tend to be highly contaminated with pesticides. So, mix a little white vinegar with water and soak your produce. Then, rinse the solution off with water before eating it.

Berries are great for eye health. Current science shows unique micronutrients that make berries high in antioxidants, offering special benefits for the eye. 

Avocados are another amazing food, but they’ve gotten a bad reputation over the years. Many people avoid avocados because they’re high in fat. That’s true. A medium-sized avocado contains 30 grams of fat. However, much of the fat is monounsaturated fat which is known to lower LDL (“bad”) cholesterol.

Avocados also contain a sugar called mannoheptulose, which inhibits the secretion of insulin. If you have hypoglycemia, low blood-sugar levels, eating avocados is a healthy source of glucose. However, because it inhibits insulin, avocados can cause “instant diabetes”, a rapid increase in blood sugar levels. Most people with healthy blood-sugar levels don’t have to worry about this. But if you’re diabetic, monitor your blood sugar when eating avocados.

I enjoy eating avocado in a salad or in guacamole.

Broccoli is one of the best cancer-fighting foods. It includes a compound called isothiocyanate and a phytochemical known as sulforaphane, both of which are shown to help fight cancer. Broccoli also contains an antioxidant known as indole-3-carbinol. Some studies link this antioxidant to a lower risk of breast and cervical cancer.

Broccoli also has more vitamin C than a medium orange and is one of the best sources of vitamin A.

Eating just four servings of broccoli a week can cut your risk of prostate cancer in half. One cup of raw broccoli or one half-cup of cooked is equal to one serving. Do what I do to improve the taste: steam the broccoli and add a little lemon juice and olive oil. But don’t overcook it. Boiling or over-steaming broccoli reduces some of the nutrients, like sulforaphane and vitamin C.

If you want to start living a healthier life today, make sure these three foods are part of your weekly diet.

On to part two of this newsletter!

Are you maximizing your cardio workouts? In other words, is what you’re doing the most effective approach?

Here are 3 tips and things to watch out for to make sure you’re getting the most bang for your buck.

1. Many early morning exercisers think you’ll burn the most fat on an empty stomach. Research has shown the body burns the same amount of fat whether you eat before you exercise or not. After a night’s sleep your body is depleted of glycogen, which is needed for muscles to go longer and harder and also needed for brain function. Notice if you exercise less intensely when you have an empty stomach. This can decrease the total number of calories burned. Try eating a banana or slice of bread or any rapidly digestible carbohydrate 30 minutes before exercise.

2. I still see many people using hand-weights during exercise, particularly walking. Research shows it provides little to no benefit when it comes to calories burned. And more importantly, it can place undue stress on your shoulders, elbows, and wrists. Try instead a weighted vest or vary the intensity by using hills or intervals. This will give you the extra “burn” you’re looking for.

3. Are you doing the same old cardio routines? I guarantee you’ll hit a plateau both physically and mentally.

Cross training is the way to go. This means that your exercise plan incorporates a variety of modes of training. Research shows that this will decrease potential injuries, control body fat accumulation, and improve your functional capacity. You can either vary your activities, like running, biking and swimming, or within a single workout you can mix it up. If you go to a gym spend some time on different equipment or create your own mixture of activities you enjoy.

This past week for instance, here’s what I did for cross training. I swam, played golf, walked using intervals, and helped a friend move (don’t underestimate the benefit of hauling boxes up and down stairs).

Until next month, move with joy, and eat berries, broccoli and avocado!

shelli