“Success does not come to the most gifted but to those who continue to do.”
– John Heltzen
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All posts for the month November, 2015
DO THIS, NOT THAT
DON’T DO Close-grip barbel upright row
DO Wide-grip upright rows
Close-grip upright rows can create a shoulder impingement, mechanical compression and/or wear of the rotator cuff tendons.
ZITS WORSE THAN YOU THOUGHT
Pimples may be a sign that type 2 diabetes is in your future, according to a study published in Endocrine. Men with acne had fasting insulin levels that were nearly double to those with clear skin. One theory: Excess insulin spurs overproduction of male hormones, triggering oil secretion and zits, says study author.
SMELL THIS… TO BOOST YOUR BRAIN
According to a U.K. study, smelling rosemary may increase brain power. When people took math test with a room filled with rosemary, they scored better than those in an unscented room. A compound in rosemary called 1.8-cineole may speed up neural connections.
DESK DE-STRESS
According to an Australian study, fifteen minutes of yoga can curb work stress. When people performed a series of seated yoga poses at their desks, their stress levels fell. The slow, steady breathing in yoga can cut tension by reducing sympathetic nervous system activity, says study author.
BONE UP
According to Dutch researchers, a weak bones can set you up for lower-back pain. Men with low bone mineral density at age 36 had a 3.5 times higher risk of reporting back pain within 6 years than guys whose bones were more dense. The reason: A weak frame is more prone to tiny, painful tears in spinal tissue, researchers say. In a Loyola Marymount University study, men who trained three times a week boosted their bone density by up to 8 percent.
WATCHING YOURSELF GET FATTER
Harvard researchers report that being a couch potato boosts the effect of the genes that make you obese. hen study participants watched 40-plus hours of TV a week, fat-promoting genes were three times more potent than those in genetically similar people who logged much less TV time. Researchers say, you can cut the fattening effect in half by walking an hour a day.
SLEEP THE WEIGHT OFF
Research from Japan shows that consistent sleep is crucial for weight control. In a three years study, people with the most variation in sleep duration put on weight, while those with more consistent sleep patterns lost weight. Erratic sleep may interfere with appetite-regulating hormones, says study author. Establish a regular bedtime and stick to it.
DID YOU KNOW
Humans use echolocation: Humans can use sound to sense objects in their area using echolocation. It is thought that those who are blind develop this ability to heightened effectiveness.
MOVE WHILE FLYING
Deep vein thrombosis (DVT), or blood clots that break loose and damage other organs, is becoming more prevalent. Studies show about 1 in 4600 people will experience DVT after a 4-hour flight, with increasing risks as flights lengthen. Moving around about every hour of the flight seems to be the cure, including stretching, standing up and walking. So consider moving as much as possible- at least every hour- when traveling in cars, boats, or planes to help prevent dangerous clots from forming.
GO GREEN… FOR YOUR DIET
It takes 26 apples today to provide the same nutrients as 1 apple in 1914. Some studies show up to an 80% decrease in nutrients of factory farmed produce, developed cheaply to look good but are nutrient poor. Green foods offer a solution with tremendous vitamins, nutrients, protein, essential fatty acids, prebiotics and detoxification abilities. The powerful trio of green foods includes chlorella, spirulina, and chlorophyll. Consider adding these green health foods to your diet to maximize health.
ALTERNATIVE TYPE 2 DIABETES CURE
Many alternative doctors advertise their success curing Type II diabetes through lifestyle changes, primarily diet and exercise. They stress that taking pharmaceutical drugs for diabetes worsens the condition, shortens lifespan, and guarantees perpetual disease. If diabetes is a concern, research some of the non-drug approaches to healing including low-carb, nutrient dense diets and added movement to maximize health.
RIBOSE WONDER PILL?
Studies at major heart centers reveal that Ribose, a 5-carbon monosaccharide, has the miraculous ability to restore heart muscle function after a heart attack. Ribose is the basis of the molecule that creates energy in the body (ATP or adenosine triphosphate) and adding it helps the body generate energy. Unlike 6-carbon sugars, Ribose does not elevate blood sugar when consumed. It also works to improve athletic performance, and to generate energy after depleting illness. Investigate using ribose to help restore energy levels quickly if illness, injury, or physical stress warrant its use.
CAFFEINE FOR DRY EYE
A small study of 78 patients released from Tokyo suggests that moderate caffeine use may help dry eye symptoms. They reasoned correctly that since caffeine stimulates saliva and gastric juices, it might also increase tear production. Further validating studies are needed, but initial results suggest that moderate caffeine use may be helpful for patients with dry eye syndrome.
PAIN IN THE BACK AND THE WALLET
Americans spend $86 billion dollars per year on back pain treatments (almost three-quarters of cancer treatment costs). One recent study of 313 people found that yoga decreases back pain, strengthens core muscles, decreases stress and improves overall health measures for those with back pain both long and short term. Various yoga classes may focus more on relaxation, stretching, or strength building. To maximize health and minimize back pain, investigate yoga classes and experiment until you find the right level of intensity.
*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.
“I run because it’s my passion, and not just a sport. Every time I walk out the door, I know why I’m going where I’m going and I’m already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise… it’s a consistent reward for victory!”
– Sasha Azevedo
“It’s not about perfect, it’s about effort.”
– Jillian Michaels
“There’s no such thing as bad weather, just soft people.”
– Bill Bowerman
No matter what life throws at you there are always things to be thankful for.
Here are 5 things I thankful for:
- That I woke up and I’m still breathing.
- For my son and wife.
- A great group of friends.
- I’m thankful for all our freedoms and for the service men and women who have made it possible.
- I’m thankful for life’s challenges. They make me stronger and allow me to learn and improve.
Running is a big question mark that’s there each and every day. It asks you, “Are you going to be a wimp or are you going to be strong today?”
– Peter Maher
