d-mars.com Health & Wellness 22

Health & Wellness Journal Health

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wellness

April 2013

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medical

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research

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sports

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fitness

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Inspire, Inform & Educate

INSIDE

Lifestyle

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beauty

22 nd Edition

Spring into a healthy lifestyle

Stress Now Proven to Cause Weight Gain in Women: Five Key Stress-Reduction Tips By www.SixWise.com Stress is as much a part of American culture as a cheeseburger and fries ... and it can be just as risky to your health.

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A Healthy Grocery List Will Get You On The Road To Feeling Great

By Dante Costa Let’s face it, finding the time in your day to put together a healthy grocery list and then go hunt it down at the market doesn’t always fit into your schedule.

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Sterling and Stephen Carter, Sterling Staffing Solutions, Your Answer for In-Home Medical Therapy Become a Morning Person: 8 Tips from a Former Night Owl

By Stepfanie Romine I was exhausted by 9 p.m., falling asleep as soon as my head hit the pillow, and I dreaded the alarm clock each morning.

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Boost Your Creativity and Put it to Work for You

By Sabrina Schleicher, Ph.D. There are times when it can feel like you have simply run out of good ideas.

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Moon Shots Program Another Giant Leap at MD Anderson

Spreading Free Smiles Across Houston, Texas

“ H e a l i n g i s a m a t t e r o f t i m e , b u t i t i s s o m e t i m e s a l s o a m a t t e r o f o p p o r t u n i t y. ”

- Hippocrates

Behind The

April 2013

Journal

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Publisher’s Message

Keith J. Davis, Sr.

SR. PUBLISHER Keith J. Davis, Sr. VICE PRESIDENT Kevin Davis Kim Floyd

Spring is here! The birds are singing and the flowers are blooming. I’m not a medical doctor, but how are you feeling? I know some of you have made New Years’ resolutions to get healthy that may have been delayed. Let this month’s journal serve as a reminder that it is not too late to “spring into a healthy lifestyle.”

As always again, thank you for your continued support of d-mars.com. When you support d-mars.com, you are supporting more than just our company; you are supporting the communities in which we live and work. Working together, we can succeed in making positive things happen.

EDITING CONSULTANT Sharon Jenkins OPERATIONS COORDINATOR Johnny Ray Davis, Jr.

CONTENTS

ACCOUNTING MANAGER Eugenie Doualla

Sterling Staffing Solutions, Your Answer for In-Home Medical Therapy .........................................

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SENIOR ACCOUNT EXECUTIVE C.T. Foster Eric D. Goodwine S. Angela White

Healthy Never Looked So Good! ........................................................................................................

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How The “Big Chop” Inspired Fitness Freedom! ...............................................................................

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Spreading Free Smiles Across Houston, Texas ................................................................................

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PHOTOGRAPHY L.C. Poullard Grady Carter Tony Gaines

Let’s Jump Start a Healthy Spring ....................................................................................................

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OBESITY: More good reasons to Avoid This Epridemic ...................................................................

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Invest in Your Health ..........................................................................................................................

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Stress Now Proven to Cause Weight Gain in Women: Five Key Stress-Reduction Tips ................

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Excess Salt a Factor in 2.3 Million Deaths Annually Worldwide ......................................................

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Top 10 Tips for Managing Stress ......................................................................................................

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A Healthy Grocery List Will Get You On The Road To Feeling Great ..............................................

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Control Anxiousness The Appropriate Way Using All These Five Efficient Approaches .................

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Dealing With the Trauma of Cancer ..................................................................................................

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Brain Anatomy May Play Role in Post-Traumatic Stress Disorder ..................................................

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Become a Morning Person: 8 Tips from a Former Night Owl .........................................................

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Women and Exercise - The Basics and FAQs ..................................................................................

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Boost Your Creativity and Put it to Work for You ..............................................................................

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MULTIMEDIA DIRECTOR Andrea Hennekes LAYOUT & GRAPHIC DESIGNER Ferland Antwine DISTRIBUTION Booker T. Davis, Jr. Rockie Hayden CONTRIBUTING WRITERS Sharon C. Jenkins Dante Costa Sabrina Schleicher, Ph.D. Stepfanie Romine Mclean Dearth Sarah Cohen Alex White Craig Weber, M.D Sterling Carter Rebecca Katz Mat Edelson Kristen Williams Nicola Bullock Dr. Wendy Dr. Latisha T. Rowe www.SixWise.com www.sparkpeople.com

MR. D-MARS Tip of the Month “A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.”

Tom Stoppard

D-MARS.com Business Journal 7322 Southwest Fwy, Suite 805 Houston, Texas 77074

713-272-9511 . Phone 713-272-6364 . Fax

CONNECT WITH US ONLINE @d-mars.com

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April 2013

Sterling Staffing Solutions, Your Answer for In-Home Medical Therapy

By Sharon C Jenkins

Contributing Writer

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tephen and Sterling Carter are business minded brothers who genuinely care and are concerned for the general well-being of people. These Houston natives and war veterans both developed an interest in health care after serving as Army combat medics in the Persian Gulf. They were both deployed to Kuwait and Iraq where they took care of injured soldiers. That passion for healing others was transferred to Sterling Staffing Solutions in August 2011, when the company was established. The Carters attribute their military experience as the genesis of their interest in health care. It is where they discovered how they can make a positive difference in the lives of others by helping them in the healing process and allowing them to see a pathway to normalcy; both physically and mentally.

Sterling Staffing Solutions provides contract employment opportunities for Physi-

cal Therapy, Speech Therapy, Occupational Therapy and Social Worker positions across the Greater Houston area. They specialize in providing medical staffing services to home health agencies with hand-selected top quality therapists who possess the right skills, training, licensure, personality and abilities to make a positive impact on their work environment and their patients.

They provide premium healthcare in the comfort of the patient’s home. They chose Houston because it is home to Texas Medical Center, the largest medical complex in the world. Internationally known for quality health care, it serves as a magnet for patients seeking the best hospitals, physicians, researchers, educational institutions and health care providers.

Stephen Carter, an alumnus of Langston University with a BBA in Accounting, has also earned an MBA in Change Management and Finance from the University of Houston – Clear Lake. He is the CEO/ President of Sterling Staffing Solutions and a 50% partner. His expertise as a manager and marketer has propelled the company to exponential growth. They estimate that there has been a 1000% increase in revenues from their initial starting point until

“We had a vision and Stephen has been instrumental in making that vision a reality. He has taken our startup company and converted it into a healthcare staffing powerhouse and one of the fastest growing companies in the Greater Houston area.”

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April 2013

now. They went from one (1) therapist to over 200 contracting therapists and providing staffing services to over 70 home health care agencies in less than a two year period of time. The company’s 2013end of year gross revenue is forecasted to be over $1,000,000. His brother Sterling states, “We had a vision and Stephen has been instrumental in making that vision a reality. He has taken our startup company and converted it into a healthcare staffing powerhouse and one of the fastest growing companies in the Greater Houston area.”

Sterling Carter handles the operations

side of the business. As a licensed Physical Therapist and the COO of the company, he understands the wants and needs of contract therapists and ensures that Sterling Staffing Solutions meets those needs every day. He believes that the company has two customers; the therapists and the home health agencies. As the COO, he is responsible for the overall regulatory compliance of the contract therapists and company. Additionally, he is responsible for the overall delivery of top patient care. In essence he manages the therapists and patient care coordination and Stephen man-

ages the overall system, business strategy and marketing efforts.

For home health agencies and other healthcare facilities who want to focus on controlling expenses associated with new staff, and allow themselves the unique opportunity to evaluate a candidate’s performance essentially risk-free; Sterling Staffing Solutions is the ideal business partner.

It is their strong commitment to provide specialized services and exceptional rehab staff that has made them a leader in the therapy staffing industry. Their continuous efforts to surpass client’s expectations and

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offer only the best quality candidates has kept them in the forefront of the healthcare industry and consistently in the good graces of top medical healthcare facilities.

So, why choose Sterling Staffing Solutions for your home health staffing needs?

They provide the following: • A One-Stop Shop: PT, OT, ST and MSW all in one house.

• Over 200 Licensed Therapists Kinnser Electronic Medical • Records • Patient Referral Acceptance within 1 Hour • Same Day Evaluations Available • Bi-Lingual Therapists Available • Timely Note Submittal • Full-Time Quality Assurance Reviewer on staff.

• Weekend Availability • Frequent License Audits/ Background Checks • Secure Access to Medical Records • Responsive Staff • Coordination of 13th & 19th Visits • Near Zero (0) Missed Visits Their staff will provide star quality customer service. You won’t be disappointed.

You can find them at 12808 W. Airport Blvd., Suite 300 Sugarland, TX 77478. So give them a call today at 281-240-3536!

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April 2013

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April 2013

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Healthy Neve r Lo o ke d S o G o o d !

Bella’s Moroccan-Spiced Sweet Potato Salad

by Rebecca Katz with Mat Edelson

Time: Prep Time: 20 minutes Cook Time: 25 minutes Yield: Makes 6 servings Nutritional Information PER SERVING: Calories: 180; Total Fat: 9 g (1 g saturated, 6.5 g monounsaturated); Carbohydrates: 23 g; Protein: 3 g; Fiber: 3.5 g; Sodium: 300 mg

Ingredients

Preparation

• • • • • • • • • • • • • • • •

2 tablespoons extra-virgin olive oil 1 cup finely diced yellow onion Sea salt 1 teaspoon grated fresh ginger, or 1/2 teaspoon ground ginger 1 teaspoon ground cumin 1/2 teaspoon paprika 1 pound orange-fleshed sweet potatoes, such as garnet yams, cut into 1/2-inch cubes 1/2 cup water 1/4 cup freshly squeezed orange juice, preferably blood orange juice 1 teaspoon grated orange zest 1 teaspoon grated lemon zest 2 tablespoons freshly squeezed lemon juice 2 teaspoons Grade B maple syrup 12 kalamata olives cut in half 1/4 cup finely chopped fresh flat-leaf parsley 1/4 cup almonds or shelled pistachios, toasted and coarsely chopped

Heat the olive oil in a deep skillet over medium heat. Add the onion and a generous pinch of salt and sauté until slightly golden, about 5 minutes. Add the ginger, cumin, and paprika and sauté for 1 minute. Add the sweet potatoes, water, orange juice, orange zest, lemon zest, and 1/2 teaspoon salt and stir to combine. Decrease the heat to medium-low, cover, and cook for 15 minutes.

Uncover and cook, stirring occasionally, until the sweet potatoes are tender and the liquid is reduced to almost a glaze, about 5 minutes. Add the lemon juice, maple syrup, and olives and stir gently to combine. Taste; you may want to add a pinch of salt or squeeze of lemon juice. Transfer to a bowl and sprinkle with the parsley and almonds. Serve at room temperature.

Storage: Store in an airtight container in the refrigerator for up to 5 days.

Greek Salad Pita Sandwiches by Kristen Williams Time: Prep Time: 20 minutes Yield: Makes 4 servings Nutritional Information Per serving: 397 calories, 20g fat (7g saturated fat), 33mg cholesterol, 775mg sodium, 45g carbohydrates, 7g fiber, 13g protein

Ingredients • • • • • • • • •

3 tablespoons extra-virgin olive oil 1 tablespoon red wine vinegar 1 1/4 cups chopped seeded plum or cherry tomatoes 1 cup diced seeded peeled cucumber 1 cup chopped green bell pepper 2/3 cup chopped red onion 1/2 cup chopped radishes 1/2 cup chopped fresh Italian parsley 1 cup crumbled feta cheese (about 4 1/2 ounces)

Preparation Whisk olive oil and red wine vinegar in large bowl. Season dressing with salt and pepper. Mix tomatoes, cucumber, bell pepper, red onion, radishes, and parsley into dressing. Stir in feta cheese. DO AHEAD: Salad can be made 2 days ahead. Cover and chill.

Using slotted spoon, transfer salad mixture to pita bread halves. Serve sandwiches immediately.

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April 2013

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April 2013

How The “Big Chop” Inspired Fitness Freedom!

By Nicola Bullock

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Contributing Writer

t’s probably safe to say most people, at one time or another, have thought about stepping up (or simply starting) their fitness game, but never actually follow through. They sit in awe of those who “get up and go,” yet they wonder why their own willpower feels so powerless.

The same could’ve been said of Krystal Washington whose weight frequently fluctuated throughout most of her adult life.

Although active in dance and track as a youth, she entered college and met “The Freshmen 15” which, over the course of ten years, grew into “The Full Fledged 50!”

Washington blamed junk food, stress, and little physical activity, but knew those factors were ultimately within her control.

It wasn’t until she spotted her 5’4” frame in a photo wearing a bikini…and 150 lbs… that she realized it was time for a change.

“I thought, ‘No ma’am! This is unacceptable!’” she lightheartedly recalled. “I knew at that point I had to change my lifestyle for the better. I was on a mission.”

That major revelation came three years ago and since then she gradually changed her eating habits and started various exercise activities like interval training, running, and Stair-master and Elliptical machines for cardio. She also added strength training which helps burn more calories

than doing just cardio alone.

Washington soon discovered she loved sweating and raising her heart rate, but something was getting in the way. It’s a subtle (yet serious) hindrance that blocks many women from exercising, and that menace was her hair. With weekly salon appointments set, she felt her exercise regime was limited for fear of sweating out her investment.

“Eventually I came to the decision that my health was more important than my hair,” stated Washington who made the decision to “chop” her relaxed hair off in April 2012. “Now that I’m natural I don’t have that concern, but now I know that exercising basically boils down to making a decision; either you are going to work out or you don’t! Also, what many women don’t realize is that working out regularly stimulates healthy hair growth.”

The difference has been monumental since making the cut. “Some people might call me a fitness junkie because I love to exercise,” explains Krystal. “If exercising is wrong, then I don’t want to be right! Exercising seven days a week isn’t mandatory, but I do it because I love to.”

Washington knows that going natural may not be for everyone either so she shared some alternatives for others to try.

Although some women can wash their hair more frequently, most African-American women’s hair is naturally dry, so shampoo-

ing daily can be damaging. “It’s important that the scalp is cleansed after working out,” she said, “and that can be accomplished by either ‘co-washing’ (i.e., using only conditioner to wash your hair) or by applying rosemary oil on the scalp.” Krystal went on to state that some women wrap their hair up while exercising, but cautioned that it’s best to use cotton wraps because they absorb sweat. “Also, if your hair is longer,” Washington added, “pulling it in a highsitting ponytail will keep the bulk of your hair dry. Lastly, there are protective styles such as weaves or braids. But like I say, you have to find what works for your hair because everyone’s hair is different.”

Krystal’s healthy lifestyle is so exercise focused these days that she recently became certified as a Spinning Instructor. “When I started spinning three years ago I loved it so much I became addicted to it. The problem is sometimes you have not so good instructors, awful music, and bad rides so I thought, ‘How awesome it would be to

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have my own class, and teach others what I love to do. I could encourage people and put my own ‘spin’ on it,” she laughed.

Her advice for those who struggle to strengthen their will to exercise is: “Think of exercise as NOT AN OPTION, much like going to work every day. We only have one body; take care of it. Take workouts one day at a time and take baby steps so you won’t get overwhelmed and quit.

Make short term goals like 30 minutes of light exercise three days a week, and remember that your diet is just as important as exercise! Eat small meals frequently to keep your metabolism up. That’s what I did! Now I am 30 pounds lighter and fit.

The weight came off slowly because I did it the healthy way; by incorporating exercise and a better diet. I still love my sweets that will never change; the difference is I only eat them in moderation now.”

Feel free to email Krystal questions about Spinning or natural hair: kryskenya27@ hotmail.com

April 2013

Spreading Free Smiles Across Houston, Texas

D

r. Alison Scott Cuillier and her team of dentists will host a free dental care event through Dentistry From The Heart (DFTH) supporting Harris County residents by providing free dental services to the first 100 people.

The team of dental professionals at Lasting Impressions Dental Group will provide the first 100 adult patients with a free extraction, filling or cleaning. There will also be several hygienists, dental assistants and other dental professionals donating their time and resources, in order to provide free dental care to as many residents in need as possible. This DFTH event will donate thousands of dollars in free dental care and provide much needed relief to residents in the community.

The media is invited to join the teams of volunteers, patients, and of course Dr. Alison Scott Cuillier on Friday, April 26th to spread free smiles across Harris County through Dentistry From The Heart located at 4418 Almeda, Houston, TX 77004.

Patients are asked to arrive early as the event is a first come, first serve basis. Event will begin at 8:00 a.m. and patients will be seen through 5 p.m. that day. Patients are also encouraged to dress appropriately for the weather, to bring chairs, blankets, water, snacks, etc. as they may be outside waiting to be seen.

This is the first annual event for Lasting

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Each of the 100 attendees will have a choice of a filling, cleaning or extraction. Care will be provided on a ‘first come - first served’ basis for adults 18 years old and over.

Impressions Dental Group, and like hundreds of other Dentistry From The Heart members, this will not be their last. This sort of outreach comes with improved smiles, relief from suffering and a warm sense of gratitude that pervades.

The services provided by Dentistry From The Heart not only help a patient’s teeth and overall health, it gives them a renewed reason to smile.

For more information visit www. lastingimpressionsdentalgroup.com or call us at (713) 528-0040.

The smiles are on us!

The Impact In 2001, Dentistry From The Heart started with Dr. Vincent Monticciolo who wanted to give back to the community by providing aid to the growing number of Americans without dental insurance.

Dentistry From The Heart is a registered non-profit organization that provides free dental work for people in need. Since its inception, Dentistry From The Heart has grown to include over 200 annual events nationwide and has provided more than 60,000 people with an estimated $8 million in free dental care services. For more information, please visit: www. dentistryfromtheheart.org CONTACT: Dr. Alison Scott Cuillier, (713) 528-0040, info@ lastingimpressionsdentalgroup.com.

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April 2013

Let’s Jump Start a Healthy Spring

By Dr. Wendy Contributing Writer

T

his is an exciting time as “Spring” is finally here! Flowers are blooming, coats, sweaters and boots are coming off and everything takes on a different look. Now that things around YOU are changing; it’s time for YOU to determine if YOU are taking the necessary steps to change and improve your health.

Well, at the beginning of the year many of YOU decided that it was time to start living healthy. Have YOU done that? The first quarter of the year is over, where are YOU at in this process? Are YOU doing what is needed to live a healthy life style?

I talk to people all of the time about “living healthy” and 9 out of 10 of them indicated that they are too busy to do what is needed to live a healthy lifestyle.

Honestly speaking, at the end of the day we are all busy. We have kids to take care of, businesses to run, people to see and money to make. Interestingly enough, if YOU do not take care of yourself, YOU continuously run the risk of not being healthy enough to take care of the kids, run

a business and meet with other people.

With that said, it is time for YOU to start taking care of YOU! Making this transition is not an easy task, however in order to reach your desired goal/s, YOU must first – “start” the process, stay focused and determined and YOU will make this happen.

So… now that YOU understand the importance of taking care of YOU – Let’s Get Started!

Below are 3 tips that will help YOU “Jump Start into a Healthy Spring!”

1. Set realistic goals - Now that you are ready for the challenge, get ready for the bumps in the road. Keep in mind that there is more to this process than exercising one day a week. You must understand that making a contribution to getting healthy is an ongoing task. It is vital that you devise and follow a plan you can stay on for the rest of your life. Getting Healthy = A Realistic Life Style Change, not paying for a gym membership and never using it.

2. Eat healthy - This is a gradual process as you should focus on eating small meals throughout the day instead of dieting. Stay away from candy, soda and deserts and do not purchase these items when you shop for groceries. If you eat out a lot, select a meal from the “healthy side” of the menu and keep in mind that you are not required to eat all of your food in one setting. Eating half of your meal

will help you develop “portion control”.

Remember, you can eat what you want as long as it is in “moderation”.

3. Exercise – This does not take a lot of time. You can start this process by taking a brisk walk outside or on the treadmill for thirty minutes to an hour three days a week. Ask a friend to be your “walking buddy” and report to each other every week. Having an exercise buddy is very motivating and it holds you accountable.

There are other exercises you can do, however this is a perfect way to start the process.

Getting healthy is an issue that should

not be taken lightly. Eating healthy and exercise is only the beginning as it is vital that YOU incorporate this into your daily routine. Before YOU start any exercise plan, it is imperative that YOU consult with your physician as YOU want to ensure that YOU are guided in the right direction.

This is officially the second quarter of 2013. It’s time to take control of your health and STOP creating excuses. As YOU ponder, always remember that… we all have family and friends that care, however no one is going to take care of YOU better than YOU. So, get healthy!

OBESITY: More Good Reasons to Avoid The Epidemic

By Sterling Carter Contributing Writer

A

ccording to a survey sponsored

by ABC News, USA Today, and Stanford University Medical Center, over 50 percent of Americans are spending their lives dealing with reoccurring and chronic pain. If you’re one of those people, you just might want to check your waistline.

The survey showed that while about half the participants could pinpoint a condition or injury as a cause of the pain, just as many couldn’t come up with a specific cause. Other research suggests that pain may be the result of excess pounds.

Among the most common areas that those surveyed indicated as a source of pain is the knee. A study reported in the Journal of Arthroscopic and Related Surgery looked at how a person’s weight affected how well they responded to treatment for osteoarthritis of the knee. The study specifically looked at how women between the

ages of 30 and 55 responded to knee surgery since the condition is more common in women than in men. The study showed that women who were overweight were much more likely to report less satisfaction with the results of the surgery than women of normal weight. This was especially true in relationship to their ability to perform everyday physical activities, like walking and climbing stairs, and in their general attitude toward life.

Sadly, it’s not just adults who are suffering the ill effects of excess weight. More and more children are being classified as overweight and even obese. In fact, another study published in Pediatric Physical Therapy states that the number of children and teens who are overweight increased threefold between 1980 and 2000, and that number just continues to rise.

While childhood obesity serves as a pretty accurate predictor of health problems that could be encountered during the adult years, it also poses many risks during childhood. Among the many problems that may occur in obese children are: Spinal Issues: Overweight children •

don’t develop enough spinal bone mineral content to support the extra weight they carry. This may lead to a weakening of the spine and increased incidence of back pain.

• Hip Problems: Children who are overweight are at greater risk for a condition called Slipped Capital Femoral Epiphysis, or SCFE, which occurs when the growing end of the femur (the thigh bone) slips from the hip socket. Overweight children may experience the condition more frequently because of the excess pressure placed on the hip joint.

• Blount Disease: Blount disease is a disorder of the skeleton that causes the legs to bow. There are two types of Blount disease -infantile and adolescent. Studies have shown that obese infants (between one and three years of age) are much more likely to have Blount disease than are infants of normal weight. Adolescent Blount disease is also most prevalent in those who are overweight. In fact, approximately 90 percent of all reported cases occur in black males who are classified as morbidly obese.

• Increase in Broken Bones: Obesity has also been linked to a higher rate of

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broken bones in children. Fractures are most common in children during growth spurts. Children who are overweight may not have sufficient bone development to withstand blows that wouldn’t cause breaks in children of normal weight. This may be because of a lack of physical activity, which helps increase bone density, or it may simply be because an overweight child falls harder than one who is not overweight.

Although we know that obesity is caused by overeating, it’s impossible to reduce weight in a healthy manner without following a proper exercise routine. Therefore, if you or someone you care about is experiencing reoccurring or chronic pain-especially when the source is unidentified-it’s a good idea to discuss an exercise routine with your healthcare professional. Your physical therapist will be able to suggest exercises that you can safely perform to help strengthen your body while reducing your weight.

Until Next Month,

Thanks from Sterling Carter, PT, MS, CSCS Sterling Physical Therapy & Rehabilitation www.sterlingtherapy.com 281-240-3140

April 2013

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April 2013

Invest in Your Health

By Dr Latisha T Rowe Contributing Writer

T

here are few guarantees in life.

Some will say death and taxes are the only guarantees. Well I would like to add one more. I guarantee you if you choose not to invest in your health no one else will. I am Dr Rowe, a Family Medicine Physician and the creator of the Rowetation Nutritional Challenge. I believe that physicians have to adopt healthier lifestyles first to lead by example. The unhealthy behaviors of patients and physicians are worth millions if not billions to the fast food, healthcare and pharmaceutical industries. SO if you are relying on someone else, to hold you accountable it simply is not going to happen.

When you choose to eat unhealthy foods and not exercise you are actually investing in these companies with a NEGATIVE return on your investment. The negative returns of poor health, higher insurance cost, and possibly death are the only thing you will profit. But it’s a choice. No matter how many commercials you see you still have a choice of where to spend your hard earned dollars. The more you purchase fast food and processed foods, the more they will become available. Ten fast food restaurants did not magically appear in your neighborhood. They appeared because you purchased those items over and over again.

You have the power to evict them from your neighborhoods by controlling where you spend. You can make a thousand excuses and come to the same conclusions.

You can decide healthy living is not worth the trouble because it is costly and inconvenient. You can find excuses NOT to exercise: work, kids, stress, money, or time.

If you make these choices you may be sitting before someone like me in 10-15 years from now. It may be sooner than that, perhaps as quickly as next week.

We will be diagnosing you with high blood pressure, high cholesterol or diabetes. You will try to change your lifestyle then but after decades of unhealthy living you will find it difficult and you will be-

come discouraged. You may miss appointments because you are ashamed that you haven’t stayed on track or you may show up and make excuses. In fact you might actually blame your doctor for your lack of progress. We are partly to blame. Too often no one takes the time to show the patient HOW to be healthier. Furthermore, many of us as physicians aren’t leading by example. If your accountant showed you their bank account and there was a negative balance you probably wouldn’t allow them to manage your finances. Yet many physicians are overweight and are surprised when patients don’t follow their advice.

I am calling on physicians to change our ways first so our patients can follow our example. The lifestyle I am encouraging both physicians and patients to adopt is simple; eat to live instead of living to eat. I work 12 hours per day, I am a single mom, and I still find time to work out, so what is your excuse?

If you choose not to be healthy, your doctor will still get paid, the companies will thrive and life will go on. The foods you eat and your lack of exercise will weigh you down, you will become either complacent or depressed and eventually you may just give up. Sounds pretty awful right? But you know it’s the truth because many of you are living this vicious cycle. I am not here today to lecture or chastise you. I am not here to sell you a book or product. I came to bring good news. There is an alternative. The Rowetation Nutritional Challenge is a Healthy lifestyle movement for people who are ready for change! Rowetation Nutritional Challengers have lost 500 plus pounds since January, we want you to join us. We post meals, we post work outs, and we motivate each other to stay on track with nutrition and exercise challenges.

What makes us different? Physicians and patients are doing it together outside of the office and IT’S FREE. We are all in this together. We will INVEST in OURSELVES so we can be healthier, happier & more confident! We will CHALLENGE ourselves every day to work harder, run farther, lift heavier and eat better. We don’t make excuses, we don’t give up and we never judge one another. We don’t make resolutions...we make it happen. www.rowetationonline.com

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April 2013

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Excess Salt a Factor Weight Gain in Women: in 2.3 Million Deaths Five Key Stress-Reduction Tips Annually Worldwide Stress Now Proven to Cause

By SixWise.com

S

tress is as much a part of American culture as a cheeseburger and fries ... and it can be just as risky to your health. Even if you aren’t facing any major troubles, just going about your daily routine -- getting the kids ready for school, driving to the office, trying to hook up phone service, etc. - can expose you to loads of it.

At the least, stress is a nuisance and just plain doesn’t feel good. It can manifest in a number of different ways. You may: • Feel distracted or anxious • Worry excessively • Feel nervous • Be tired or irritable • Gain weight That’s right -- just being stressed out can cause you to gain weight, according to the Study of Women’s Health Across the Nation. “Under stress, people conserve more fat, and we think that may be what’s going on here,” says psychologist and study co-author Tené Lewis of Rush University Medical Center in Chicago.

The study involved more than 2,000 women from their 40s through menopause, and the researchers asked them about unhappy events in their life over the past year.

The results? Even after taking into account other factors that could affect weight gain (exercise habits, diet, smoking, etc.) it was found that the more bad things the women reported, the more weight they gained.

In other words, the greater the stress, the greater the women’s weight. As if that weren’t enough to contend with, stress -especially the chronic kind that lasts for weeks or months at a time - is a leading contributor to disease, presenting more serious symptoms like: Depression • • Increased risk of heart disease • Headaches • Nausea and vomiting • Diarrhea • Change in appetite • Digestive problems • Chest pain or pressure • Heart racing • Excessive fatigue • Restlessness • Dizziness • Hyperventilation Chronic Stress Wears Down the Immune System If stress reaches beyond a manageable point, and you begin to feel that it’s unending, out of your control or causing a change in your very identity, you are likely suffering from chronic stress. According to a study published in the July 2004 issue of the American Psychological Association’s

Psychological Bulletin, chronic stress is likely the worst kind of stress.

In the study, researchers confirmed that stress does in fact affect the immune system. Further, while short-term stress, like the kind that occurs when you’re stuck in traffic, “revs up” the immune system to prepare your body for injury or a fight, chronic stress, like that from ongoing relationship problems, puts too much pressure on the immune system and causes it to break down. People who are already sick, and the elderly, are more vulnerable to stress-related changes in the immune system.

So, if your stress in ongoing, your immune system will not function at its optimal level, leaving you vulnerable to a host of diseases.

Five Keys to Manage Stress in Your Life It’s impossible to eliminate all stress from your life, but what you can do is learn how to manage the stress that is there in a more effective manner. Here are five tips to do just that.

1. Exercise: “Exercise ... is a great stress reliever,” Lewis says. Aside from strengthening your heart and lungs, two organs that can become physically affected from too much stress, it’s great for your mental health too. Exercising increases the levels of endorphins in your body, which stimulate your immune system, reduce stress and put you in a better mood.

2. Take Time to Relax: This may sound easy, but how many of you reading this actually schedule time into your day to relax and enjoy life? It’s imperative to do so, because without adequate down time, it will be near impossible to soothe your stress woes away. Relaxing can take on many forms, like: Meditation • Yoga • Prayer • Gardening • Reading • Journaling • Soaking in a bath • Hiking, biking or swimming The body and mind know how to relax -- we just need to give them “permission” to do so. This is easier said than done, of course, so for those of you who need a little help, we highly recommend the Pure Relaxation: Guided Meditations for Body, Mind & Spirit CD by respected meditation expert -- andnew SixWise.com columnist -- Mary Maddux.

The guided meditations and music on this CD calm your mind, soothe your emotions and create a state of deep relaxation in your body. Using these guided meditations regularly will help you to live in a more re-

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Study finds overconsumption may have contributed to 15 percent of heart-related fatalities in 2010 By www.sparkpeople.com

S

tudy finds overconsumption may have contributed to 15 percent of heart-related fatalities in 2010 Overabundant salt intake was a factor in nearly 2.3 million deaths from heart attacks, strokes and other heart-related causes that occurred worldwide in 2010, according to a new study.

That number represents 15 percent of all heart-related deaths that year, the researchers said.

Nearly 1 million deaths (40 percent) caused by eating too much salt were considered premature, occurring in people aged 69 and younger, the study found.

Sixty percent of the deaths were in men.

The United States ranked 19th out of the 30 largest countries, with 429 deaths per million adults caused by eating too much salt. That works out to one in 10 of all heart-related deaths in the United States, the study authors noted.

Heart attacks caused 42 percent of the deaths worldwide, while strokes caused 41 percent. The rest of the deaths were caused by other types of cardiovascular disease.

Eighty-four percent of the deaths were in low- and middle-income countries. (The United States is considered a high-income nation.)

Among the 30 largest countries, those with the highest death rates due to excess

salt consumption per million adults were: Ukraine, 2,109; Russia, 1,803; and Egypt, 836.

Among all countries, those with the lowest death rates related to salt consumption per million adults were: Qatar, 73; Kenya, 78; and United Arab Emirates, 134.

The study was scheduled for presentation Thursday at an American Heart Association (AHA) meeting in New Orleans.

The data and conclusions should be viewed as preliminary until published in a peerreviewed journal.

“National and global public health measures, such as comprehensive sodium reduction programs, could potentially save millions of lives,” lead author Dr. Dariush Mozaffarian, an associate professor of medicine and epidemiology at Harvard Medical School and the Harvard School of Public Health, said in an AHA news release.

Although the study found an association between high salt intake and higher risk of death, it did not prove a cause-and-effect relationship.

More information The U.S. National Heart, Lung, and Blood Institute outlines how to reduce sodium in your diet.

Taken from www.sparkpeople.com, THURSDAY, March 21 (HealthDay News)

laxed way and you’ll notice that when you begin to feel stressed, you’ll be able to relax more easily than before.

3. Proper Sleep: Another essential tool for stress reduction is getting enough sleep.

When we sleep, the stress hormone, cortisol, is lowered, but when we are sleep deprived, cortisol levels rise. Further, your energy levels will go down and you’ll be less able to cope with any setbacks during your day. If you have trouble falling asleep and staying asleep (insomnia can certainly be a cause for stress in itself!), also check out Mary Maddux’s celebrated Sleep Easy: Guided Meditation for Deep Sleep CD. It’s especially designed to help you unwind from the stresses of living, and helps to calm the overly busy mind, soothe the emotions and relax the body.

4. Proper Nutrition: Fortifying your body with the nutrients it needs is key to reducing stress (and staying healthy while you’re feeling it), as stress can actually rob your body of nutrients. This means eating plenty of fruits, vegetables and other antioxidant-rich foods while avoiding junk foods.

Although sugar and fats actually work to lower levels of stress hormones circulating in the body, according to a study in the Early Edition of Proceedings of the

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National Academy of Sciences, which is why we likely crave these foods when we’re feeling stressed, in the long-term sugar and junk food will only further suppress the immune system and increase your chances of developing disease.

If you’re under chronic stress and want to protect your immune system, you may want to consider adding Garden of Life’s RM-10: Immune System Food to your diet.

RM-10 caplets are a combination of tonic mushrooms, herbs and aloe vera shown to support immune function. It provides nutrients specifically chosen to feed and nourish the immune system, which is essential for those under high levels of stress.

5. Build Strong Friendships: Because stress can lead to feelings of depression and even isolation, keeping a network of social ties can help to reduce those negative feelings and boost your mood. Says Psychologist Elissa Epel of the University of California, San Francisco School of Medicine, “Building strong friendships and developing new goals and priorities often can help curb stress.”

Though relieving stress is important, try not to stress about it. As Hans Selye, the man who first developed the theory on the influences of stress, said, “Without stress, there would be no life.”

April 2013

16.

Top 10 Tips for Managing Stress

By Craig Weber, M.D.

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ong term stress is a risk factor not only for high blood pressure, but for problems like depression and anxiety as well. Effective stress management is a vital part of healthy living, and can help keep your heart in top health. Effective tips for dealing with stress are highlighted here, along with simple approaches for integrating them into daily life.

1. Get Organized

Setting clear timelines and priorities will help eliminate unexpected complications from daily events and create a sense of empowerment and control.

2. Work it Off

A regular exercise program provides both physical and mental benefits. Physically, exercise helps release stress relieving hormones. Mentally, the time can serve as an important refuge in the hustle and bustle of daily life.

3. Develop Strategies

Stress in never completely avoidable. To help deal with life’s stressful situations, take some time to develop strategies to deal with unexpected moments. Whether it’s having a backup ride for the kids or a Plan B for dinner, simple strategies will go a long way

to simplifying and deconstructing stressful situations.

4. Take 5

Everyone needs some quiet time during a busy day. The “Take 5” rule works in both an organized and an unorganized way. Building in small segments of quiet time will allow time to catch your breath and review daily goals. Being able to detach from an unexpected situation, even for a few minutes, will provide valuable respite and a fresh point of view.

5. Set Realistic Goals

Nobody likes to fail. Yet, one of the fundamental failings of modern goal setters is a tendency to set overreaching, potentially unattainable goals. Keep daily goals well focused, task oriented, and realistic.

6. Take a Nap

The idea of the afternoon nap is actually built into the fundmental functioning of many European cultures. Yet, in the hard working environment of American corporate and family culture, this valuable tool is often overlooked. Studies have shown that even short 15 or 20 minute nap breaks markedly improve mood, outlook, and stress-handling ability1.

7. Stay Involved

Boredom creates stress. Keep your days interesting and varied with a little preplanning. Hobbies, friends, and activities can all play a role.

8. Eat Well

Poor nutrition both alters biochemical profiles, leading to feelings of exhaustion and stress, and also heightens poor body image, reinforcing these negative emotions.

A balanced diet can help avoid these negative impacts.

9. Play

Personal recreation is a vital part of stress management. Spend some time each day engaged in activities you find enjoyable and fulfilling. Whether it’s spending 20 minutes walking, curling up with a book or magazine, or just people watching at a

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café, personal time will leave you refreshed and feeling positive.

10. Connect

Social connections are fundamental to the human experience. Seek out connections with like minded individuals or groups to improve your sense of social connection.

1 Dhand, R., Sohal, H., Good Sleep, Bad Sleep: The Role of Daytime Naps in Healthy Adults. Current Opinions in Pulmonary Medicine, 12(6): 379-82, 2006.

This About.com page has been optimized for print. To view this page in its original form, please visit: http://highbloodpressure.about.com/od/prevention/ tp/stress_tp.htm ©2013 About.com, Inc. All rights reserved.

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April 2013

17.

A Healthy Grocery List Will Get You On The Road To Feeling Great

By Dante Costa

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et’s face it, finding the time in your day to put together a healthy grocery list and then go hunt it down at the market doesn’t always fit into your schedule. These days people are always on the go and that seems to be their scapegoat for not making the time in their lives to eat healthy. As for me I LIKE to go grocery shopping! It’s relaxing and I enjoy being surrounded by all the food. The produce section is always so colorful that I

just feel invigorated being around so many naturally grown products. This didn’t happen until I started trying to live a healthier lifestyle though. Once you start really feeling good again you’ll notice food tends to taste better and for me I started trying a wide range of different foods that I would have never touched before otherwise.

To me a great menu starts with taking pride in selecting food for what I like to call a “healthy grocery list”. When making your very own list put foods on it that make you happy. Why would you spend your hard earned money on something that are dreading to eat? We live in a fantastic world where there is an abundance of great food wherever you may be. Take advantage of this and feed your brain and body with good foods to energize you and promote well being and happiness within you because you REALLY ARE what you eat.

Here are some pointers for you to follow when putting together your own healthy grocery list.

Plan out your meals ahead of time - If you want your food to taste good you have to start w/ fresh ingredients and you don’t want anything sitting around longer than it has to, especially produce! Why not stimulate your taste buds with something totally

different and out of the ordinary for breakfast, lunch, or dinner? This also gives you a chance to go thru and use some of those coupons you’ve been collecting as well.

Organization saves you time - Break your grocery list down into the basic food groups as they will probably be kept together at the store and it will save you time in the long run. This way you won’t be running all over the 4 corners of the grocery store looking for items that you forgot.

Remember I said I LIKE the grocery store but that doesn’t mean I want to spend eternity in it!

Stick to the list - There’s also nothing worse for your wallet then going into the grocery store without any aim and trying to buy food off the cuff. You will inevitably spend money on items that you don’t really

need or will not use right away.

Don’t forget to treat yourself to a little junk food too every now and then. Remember in order to achieve the results you’d like when it comes to your fitness you need to stay in a good frame of mind. Splurge, have some fun, eat some junk food every now and then and ENJOY it! Just like everything else though keep in mind that junk food is best enjoyed in moderation.

Here’s some more information for you about why a healthy grocery list will leave you looking and feeling great! Discover secret insight, information and recipes at the calorie converter.

Article Source: http://www.articlesphere. com/Article/A-Healthy-Grocery-ListWill-Get-You-On-The-Road-To-FeelingGreat/260257

Control Anxiousness The Appropriate Way Using All These Five Efficient Approaches

By Mclean Dearth

P

roblems with anxiety are common in our modern societies. People work in stressful environments, they don’t have enough time for themselves, and they worry about money and their health. But controlling anxiety symptoms without the use of medications or drugs is possible, and can be quite effective for some.

1. Remove yourself from situations that cause stress, when possible. While you might not be able to leave a stressful job right away, start looking for a new one. If Sunday dinner with the in-laws is stressing you out, consider going less often, or moving the gathering to a place where you feel more relaxed. This is the most obvious method of reducing stress, but it is worth mentioning, because often people can feel better if they just make a few simple changes.

2. Get enough sleep. People who don’t sleep at least 8 hours a night often find that they have a lower tolerance for dealing with stress. A well-rested body is much better equipped to allow you to remain calm and deal healthily with the stress in your life.

3. Get up and go outside. Even moderate amounts of low-intensity exercise can help you deal with stress better. Exercise produces chemicals in the brain that create a calming influence, and even a short walk can trigger them. As with sleep, exercise is an important component of both a healthy body and a healthy mind.

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4. Take some ‘me’ time to do something relaxing. Often, people have so many responsibilities in their lives that they don’t spend any time on themselves. It may seem selfish, but if spending an afternoon at the movies with friends, or an evening in the bubble bath with a book helps you be more relaxed, your family and work will benefit, too.

5. Lower your sugar and caffeine intake.

Both of these items can cause people to feel jittery and not deal with stress as well. Cutting back on coffee, caffeinated soda, energy drinks, and other sources of caffeine and sugar can help you cope better.

No one is immune to the effects of anxiety. But it shouldn’t control your life, and allowing it to do so can make you miserable. Controlling your anxiety might take some time and experimentation to see what works best for you, but there are effective and simple methods that do not require drugs, and can even improve your health at the same time.

Click on the website link that follows to discover more about controlling anxiety.

Go look at the very best source of information with regard to Panic Disorder and exactly how to Reduce Stress and anxiety by visiting http://www.PanicAttacksHelp101.com/ Article Source: http://www.articlesphere. com/Article/Control-Anxiousness-TheAppropriate-Way-Using-All-These-FiveEfficient-Approaches/248095

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April 2013

19.

Dealing With the Brain Anatomy May Play Trauma of Cancer Role in Post-Traumatic Stress Disorder By www.sparkpeople.com

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By Alex White

C

ancer is one of the most devastating diseases known to man.

In spite of all the technological advancements that mankind has made, a guaranteed cure for cancer still seems to be out of grasp. However, if cancer is detected in the early stages, there is a high chance of complete cure. If detected only when the disease has reached advanced stages, the chances of cure diminish to a great extent. The treatment involves complicated procedures that involve surgery, radiation and chemotherapy, all of which are very expensive and take a toll on the physical and emotional health of the patient.

Needless to say, dealing with such a situation is traumatic for both the patient as well as his or her family members. In fact, psychologists often consider family members of cancer patients as secondary patients. It can be quite agonizing to see a dear one in such pain and even succumb to the disease.

If you or someone in your family has been diagnosed with cancer, the news can cause a lot of stress. Cancer causes not only physical pain, but emotional anguish as well. Expect a multitude of emotions like anxiety, fear, helplessness and even anger; these are normal reactions to such traumatic news.

It needs a lot of courage and strength of character to fight cancer. During such times, the support from family and friends can help you keep going. But when you find people sympathizing with you and treating you like you are about to die, it might cause or aggravate existing depression.

Your general physician might not be able to help much in this situation, it is better to consult a qualified oncologist. He will be able to suggest the proper course of treatment.

You need to gather all the inner strength you have and fight cancer with all the positive energy that you can muster. Though this might sound philosophical, even doctors agree that positive thinking boosts your immune system and your cancer fighting ability. For the family, it is very important to provide encouragement at every step.

Cancer can bring a lot of complications in your life, like immobility, excruciating pain, chronic problems, sleeplessness and anemia. You might not be able to carry out your daily duties at all. If you have small children, it might distress you that you are not able to take care of them.

You will need an entire team of health professionals to fight cancer, including a psychologist. He can help you overcome the fear of surgery or advise you on how to deal with the physical and emotional after effects of chemotherapy.

The treatments themselves are traumatic though they are necessary to save your life.

There might be a number of side effects like reduced bone mass, loss of hair and breast removal (for women), which can have an effect on your self esteem. It is your own strong spirit and the support of your dear ones that will help you here.

Emotional recovery is as important as physical well being, getting back to your prior state of mind often takes more time.

You will need to make permanent changes in your diet and lifestyle.

Those who have emerged victorious, battling cancer, often report an entirely different view of life. They tend to make several positive changes in their lifestyle and are often deeply thankful for all the good things in their lives.

Do not let the cancer eat into your spirit, it has already done enough damage to your body. It is easy to say this, or just read about the various things to-do, but extremely difficult to practice. But remember, it may be difficult but not impossible. Take courage from the thousands of cancer patients around who have survived this ordeal.

Alex White is a free lance writer and a health and fitness expert who has been associated with several health care providers across various specialties. Through his articles, Alex wishes to inform and educate public about cancer treatment which will benefit those who are looking for resourceful information regarding health.

n combat veterans with post-traumatic stress disorder, the area of the brain that controls fear and anxietyresponses is much smaller than normal, according to a new study.

The finding is the first to provide evidence that a smaller amygdala is associated with post-traumatic stress disorder (PTSD), but it’s not clear whether this smaller size is caused by PTSD or whether people with a smaller amygdala are more likely to develop PTSD, the researchers said.

For the study, MRI brain scans were conducted on 200 combat veterans, half with PTSD and half without, who served in Iraq and Afghanistan since 2001. MRI brains scans of the participants showed that both the right and left amygdala were smaller in those with PTSD. The researchers also confirmed previous study findings that linked PTSD with a smaller left hippocampus, a region of the brain that plays an important role in memory.

Amygdala size does not appear to be af-

Article Source: http://www.articlesphere. com/Article/Dealing-With-the-Traumaof-Cancer/231376

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fected by the severity, frequency or duration of the mental trauma that can lead to PTSD, which indicates that such exposures do not cause the amygdala to shrink, said study lead author Dr. Rajendra Morey, assistant professor of psychiatry at Duke University.

This suggests that people with a smaller amygdala to begin with are susceptible to PTSD. Morey and colleagues are conducting further research to determine if that’s the case.

“This is one piece in a bigger puzzle to understanding why some people develop PTSD and others do not,” Morey said in a university news release. “We are getting closer to that answer.”

The study was published Nov. 5 in the journal Archives of General Psychiatry.

PTSD affects nearly 14 percent of U.S. combat veterans from the Iraq and Afghanistan wars, according to the U.S. Department of Veterans Affairs. It also affects nearly 7 percent of adults in the general population who have been victims of abuse, crime and other traumas during their lives.

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April 2013

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April 2013

21.

Become a Morning Person: 8 Tips from a Former Night Owl

By Stepfanie Romine

I

spent most of my early and mid 20s working the second shift at newspapers. I loved working as a copy editor, and I loved the hours, too. My shifts began at 4 p.m. and ended at midnight, which meant I could stay up late, sleep until noon, and still have time to run errands and go to the gym (a rare occurrence then) before work.

Eventually I joined the 9-to-6 crowd, and it was tough. I did not like mornings.

Fast-forward to last fall, when my yoga studio announced it was adding traditional sunrise morning practice to the schedule during the week. Though I now love my morning practice and wouldn’t return to evening sessions, it was not an easy transition. I am not a morning person by nature, but I have become one by necessity.

Life is more likely to interfere when I schedule yoga practices at night. I’m too tired, too stressed, too busy. I have time to formulate all kinds of excuses. But when the alarm goes off at 5:30 each morning, I have no excuse. When I don’t want to get out of bed (and who does on a cold winter morning?), I ask myself: What else would you be doing at this time? The answer (aside from sleeping): Nothing. So I get up.

By 9 a.m. I have put in almost two hours on the mat, showered, spent time with my cats, and started my workday. Whereas before I had a hard time getting motivated first thing in the morning, now I dive headfirst into the day. Even my work schedule has changed. I save less-intense work for afternoon and choose to work on larger projects first. I feel so much better--more energized and accomplished. I know that morning workouts are worth it!

Those first few weeks were tough. I was exhausted by 9 p.m., falling asleep as soon as my head hit the pillow, and I dreaded the alarm clock each morning. I “accidentally” slept through it or hit snooze more than a few times. Within two months, my entire schedule changed.

Here’s how I adjusted: 1. Plan ahead. Each night before I go to bed, I make sure everything I need for the next day is ready to go: breakfast, lunch, and water bottle in the fridge; laptop case and purse by the door; gym bag is stocked with extra clothes, shoes, and toiletries. Even if I oversleep by a few minutes, I don’t need to scramble to track down everything I need.

2. Unpack, then immediately repack. Soon after I come home, I clean out my gym bag. Dirty clothes and yoga towels in the laundry room, extra accessories or clothes back in the closet (sometimes I end up with a few too many pairs of socks or underwear--more on that later), and clothes for tomorrow in the bag. I lay out my yoga clothes for the next day, com-

plete with outer layers for cold mornings, plus shoes and a headband to keep my sweaty hair out of my face. I pack my work clothes into my gym bag and set it in the same place so I don’t have to hunt for it the next day.

3. Carry an extra set. There’s nothing worse than arriving at work still sweaty from a workout (I shower and get ready at the SparkPeople offices most days) and realizing that you don’t have clean clothes.

Thankfully, I have never forgotten clean underwear, but I have forgotten clean socks, and, once, I forgot a towel. (I used a clean t-shirt to dry off.) I keep a spare of anything I couldn’t live without: socks, undies, bras, towels. That way I don’t have to take a 20-minute detour home and back in the morning.

4. Stick to your plan. I have the same routine every morning: bathroom and shower, fill the kettle and turn it on, feed the cats, grind the coffee, fill the French press, take my vitamins with two cups of water, then get dressed, take my lunch out of the fridge, finish the coffee, put on my shoes… you get the picture. I find that I’m much less likely to lose track of time or forget to do something if I follow roughly the same order every day.

5. No distractions. I scan my email when I turn off my alarm each morning but I don’t respond to anything that’s not an emergency until I get to the office. I don’t open my laptop, and I don’t own a TV, so I’m not tempted to lose track of time that way. I learned the hard way one morning when I logged on to my laptop for “just a minute” and ended up being 30 minutes late to practice. (It’s an open studio, so you do a self-paced practice with staggered start times.)

6. Don’t be vain. Working out in the morning means no time to dawdle in front of the mirror. I can’t change my mind about my outfit--it’s the only one I have with me.

I don’t wear makeup and don’t dry my hair (obviously, this wouldn’t work if your office

is more formal). I have very long, curly hair that I love to wear loose, but I can’t wash it daily or it dries out (and takes hours to air dry), so I braid it most of the time.

I don’t feel any different about myself when I skip makeup or wear my hair braided. In fact, I’ve learned to be more creative with my hair, and I spend less time fiddling with it. (I’m one who puts her hair up and takes it back down a few times a day if it’s

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loose.) If you spend less time primping, not only will you save valuable time in the mornings, but you’ll also learn to accept yourself for who you are, flaws and all.

7. Stick with it, even on weekends. I can’t stay out past 10 these days, and that’s fine by me. If I try to sleep in, stay up really late, or deviate from my normal schedule on weekends, Mondays are really hard. I “sleep in” until 7 on weekends, but I stick with my morning yoga practice and other routines. This was key, especially in the beginning, to adjusting to the new morning schedule.

8. Cut yourself some slack. Some days, that alarm goes off, and I hit snooze a few times. I miss my window for practice.

Other days I’m sick or something comes up. I realize that life happens, and sometimes my schedule and my workouts will be affected. I lean on my mantra: You did your best today. Tomorrow you’ll do better.

If this former night owl can learn to love mornings (and morning workouts, no less), anyone can!

What is your best tip for learning to be a morning person?

Taken from www.sparkpeople.com

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April 2013

23.

Women and Exercise The Basics and FAQs

By Sarah Cohen

T

here are plenty of reasons why women should exercise, but some aren’t as obvious as others.

To decrease anxiety To increase flexibility To build bone density To increase lean muscle mass To improve athletic performance To control weight and eating habits To increase cardiovascular health To increase motor coordination and balance To decrease risk factor for heart disease, uterine cancer, breast cancer and diabetes But what constitutes exercise in the first place? There are two main types of exercise: 1. Cardiovascular Exercise walking, running, biking, swimming, rowing, water running, dancing 2. Strengthening Exercises weight training, yoga, pilates, plyometrics, exercise bands Osteoporosis - The Silent Thief Osteoporosis is a disease that causes a decrease in bone mass density, resulting in weakened bones that are vulnerable to fracture and deformation. It’s referred to as the “silent thief” because fractures are often the first symptom - though by then, the dis-

ease is often very advanced. Fractures commonly affect the spine, hips and wrist area.

Approximately 12 million Americans are affected by this disease, and it’s estimated that nearly 40 per cent of U.S. Caucasian women and 13 per cent of U.S. Caucasian men aged 50 or older will experience at least one fragility fracture (caused by osteoporosis) in their lifetime.

Frequently Asked Questions About Women and Exercise How does Exercise Help Increase Bone Mineral Density?

Exercise can help to build up your bone mineral density. The vertical trabeculae in the bone are the “weight bearing” structures, and their density can be increased with exercise.

How Does Exercise Decrease the Risk of Heart Attacks?

Regular exercise can alter your cholesterol in just a few months. As little as 30 minutes a day can decrease your LDL (Bad Cholesterol) and increase your HDL (Good Cholesterol).

What is the Best Form of Exercise for Weight Control?

For the majority of the population, a combination of both cardiovascular training and weight training is the most efficient

way to control your weight. Recent research shows that a shorter period of interval cardio training (20 minutes divided into alternating 30-second intervals of intense and easy cardio training), along with a 30 to 40 minute weight training program produces the best results in terms of decreased body fat percentage and an increase in lean muscle mass.

How Early Can a Child Begin Regular Exercise?

Children of all ages can and should be exercising regularly. The rates of American childhood obesity are alarmingly high (tripling from 6.5 per cent 20 years ago to 19.6 per cent today). Heavy weight-bearing exercise should be avoided until after puberty, but cardiovascular activity is encouraged at any age.

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How Can Walking or Running Alter Premenstrual Symptoms?

Just as our heart and muscles adapt when exercising, so does the endocrine system.

Exercise can cause the ovaries to adapt by decreasing the level of estrogen that they produce, which can lead to a decrease in fluid retention, breast soreness, and irritability. Exercise also releases “feel good” hormones called endorphins.

How Does Exercise Help Pre and PostMenopausal Women?

Studies have shown that exercise helps to relieve and prevent many menopausal symptoms such as hot flashes, night sweats, vaginal and urinary irritation, insomnia and depression. Post-menopausal women who exercise are half as likely to develop diabetes.

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April 2013

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April 2013

Boost Your Creativity

and Put it to Work for You

By Sabrina Schleicher, Ph.D.

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here are times when it can feel like you have simply run out of good ideas. This is the classical “writer’s block,” and you don’t have to be a writer to experience this phenomenon. No matter what you do for a living, your creativity can be one of your best resources. What can you do to boost your creativity when you just don’t feel creative? advantage of the mind-body connection to boost your creativity. There are a number of simple things you can do to clear your head and get your creative juices flowing. * EXERCISE. Step away from your project and go for a walk, or head to the gym. Exercise promotes the flow of oxygen to your brain. Exercise also releases stressrelieving endorphins and decreases the levels of cortisol (i.e., stress hormone) in your body. All of these positive side effects of exercise will help to get your creativity going again. * GET PLENTY OF SLEEP. Be sure you are getting sufficient sleep. In our fast-paced world, it’s easy to short-change yourself on sleep. We need at least eight hours of sleep to be fully alert and functioning at our best.

It is impossible to come up with your best ideas when you are sleep deprived. * GET AWAY. Take a vacation or minivacation for a change of pace and scenery.

Do something totally outside of your ordinary routine. This will help you to see the world differently and get a fresh perspective. If now isn’t a good time for a vacation to the Bahamas, take a mini-vacation. This can be as simple as a 5-minute break to close your eyes and use imagery to evoke a relaxing scene in your mind. * PRACTICE RELAXATION, MEDITATION, OR YOGA. Inducing a relaxed state of mind and clearing your mind of clutter will help you focus in the present

moment. You will be surprised at the creativity that returns to you once your mind has been freed of the clutter of your daily thoughts and worries. * SCHEDULE FOR CREATIVITY. Notice the days and times of day you are most likely to be creative and have good ideas. Rearrange your schedule to best utilize those times for your creative endeavors.

Treat this like an appointment with yourself. Do not let other matters intrude on this important time. * GET COACHING. Coaching is an excellent way to get your creativity flowing again. As a coach, I love to work with creative clients. Even the most creative person sometimes feels stuck, or has difficulty implementing creative ideas. Having a supportive coach to assist you in brainstorming and developing specific plans to implement creative ideas can move you much further along than when you work alone. An example that comes to mind is a woman with whom I recently talked to about business ideas. For several years, she has had the idea of marketing her creative therapeutic interventions to other therapists, but she has never had a plan for moving forward with her business. After just a few conversations, she is developing a website and products she will be marketing to other therapists.

The support of a coach can be of tremendous value as you take action to put your creativity to work!

Business and Life Coach, Sabrina Schleicher, Ph.D. offers a FREE e-course: 7 INSIDE TIME MANAGEMENT SECRETS OF ELITE PERFORMERS plus FREE subscription to her newsletter at http://www.tapthepotential.com Article Source: http://www.articlesphere. com/Article/Boost-Your-Creativity-andPut-it-to-Work-for-You/109835

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