Archive for December, 2008
“I Believe that everything happens for a reason, People change so that you can learn to let go, Things go wrong so that you appreciate them when they are right, You Believe lies so you eventually learn to trust no one but yourself, and sometimes good things fall apart so that better things can fall Together”
The Fitness Formula
There really is a fountain of youth:
It’s called exercise. How? Let us count the ways: In study after study, regular workouts have been proven to insulate you from heart disease, cancer, Alzheimer’s, stroke, and diabetes. Exercise lowers blood pressure, reduces body fat, raises “good” cholesterol, lowers “bad” cholesterol, improves blood flow, keeps intestines and the colon healthy, and regulates key hormones.
To ensure you reap all these benefits, we asked leading experts on aging and exercise to devise the ultimate anti-aging workout. All agreed that it should include the four cornerstones of age prevention: consistent cardio, intense intervals, yoga, and weight training. Start now and you can turn back the clock…for life.
1. DO: Consistent Cardio
The verdict is in: People who exercise almost daily really do keep ticking longer. When scientists pored over data from the famous Framingham Heart Study of more than 5,000 women and men, they discovered that active folks lived nearly 4 years longer than their inactive peers, largely because they sidestep heart disease–the nation’s leading killer. Aerobic exercise such as walking, biking, jogging, and swimming protects your heart by lowering blood pressure, reducing “bad” cholesterol, and keeping arteries flexible to improve blood flow. Your Rx: 30 minutes, 5 days a week of moderate-intensity aerobic exercise. Work at a pace that allows you to talk freely; if you can sing, you’re not exercising hard enough. To get started, choose an activity you enjoy and do 10 minutes, 5 days a week. Then increase by 5 minutes each week until you’re doing 30 minutes at a time. Dividing your exercise into three 10-minute bouts throughout the day works, too.
2. DO: Intense Intervals
Exercise keeps your mind fit by bringing more blood and oxygen to the noggin, rejuvenating your brain in the process. “The hippocampus, the main area of the brain where memory resides, is particularly susceptible to damage from low blood flow or lack of oxygen–both of which become more likely as we age,” says brain researcher Eric B. Larson, MD, of the Group Health Cooperative in Seattle. Doing bursts of higher intensity activity will increase blood flow and oxygen even more. Your Rx: 45 minutes, twice a week (moderate-paced cardio exercise interspersed with 1-minute speed bursts every 2 minutes). Based on a 1-to-10 scale, you should feel like you’re working at an intensity of 7 or 8 (brisk enough that you can talk, but you’d rather not) during the speed bursts and an intensity of 5 or 6 (moderate enough that you can talk freely) the rest of the time. If you’re just starting out, do 15-second intervals, slowly building up to 1 minute as your endurance increases. Because this is cardio exercise, you don’t have to do these workouts on top of the steady-paced cardio session at left (though you can if you have the time, and you’ll shape up even faster). Just extend two of those workouts and make them intervals.
3. DO: Weight Training
A healthy heart is key, but unless you have strong bones and muscles, getting up off the couch, climbing the stairs, and walking out the door to enjoy life won’t be so easy. Lifting weights is one of the best ways to keep these body systems in tip-top shape, says Wendy Kohrt, PhD, a professor in the division of geriatric medicine at the University of Colorado Health Sciences Center in Denver. And it can help you stand tall–a quick way to look younger. Your Rx: 20 minutes, twice a week. Pick up two sets of dumbbells (3 and 5 pounds for beginners; 5 and 10 or 10 and 20 if you need an even bigger challenge), available at most department stores or sporting goods stores. Then follow the strength-building workouts at prevention.com/firmbody.
4. DO: Yoga
The less tense you are, the fewer lines and wrinkles you’ll develop. One of the best workouts to fight stress? Yoga. In a German study, 3 hours of practice a week lowered the anxiety levels of 16 women ages 26 to 51 by a whopping 30%. “As your mouth, jaw, and brows relax, you can literally see the creases soften,” says Larry Payne, PhD, director of the Yoga Therapy Rx program at Loyola Marymount University. It may also protect against free radicals, compounds that break down skin’s elasticity. Your Rx: 30 minutes, four times a week. To get started, go to prevention.com/youthfulyoga.
The irresistible aroma and pungent flavor of ginger perks up everything from carrot soup to stir-fries. But with fresh ginger, spicy-great taste is only the beginning. While it’s best known for quelling queasy motion sickness, fresh ginger has also been shown to soothe a sour stomach, calm achy joints, reduce cholesterol (one great way to lower your RealAge), thwart artery-clogging clots, kill ovarian cancer cells, quash inflammation, and — maybe most impressive of all — fend off the common cold! Ample reason to try these quick and tasty recipes.
Try your hand at some homemade ginger ale — you’ll never buy the canned stuff again. This recipe from Ellen Michaud’s The Healing Kitchen makes it so easy:
Homemade Ginger Ale (serves 4)
4 teaspoons fresh grated ginger
4 teaspoons honey, or more to taste
2 cups seltzer water
1. Finely chop or shred ginger in a food processor or with a hand grater. Boil 2 cups water and add the ginger. Cover and steep for 10 minutes. Strain.
2. Add honey.
3. Let cool to room temperature. Pour 1/2 cup into a glass. Add seltzer, a lemon slice, and ice. Stir and serve. Refrigerate any leftovers.
Per serving: 23 calories, 6 grams carbohydrate, 0 grams fat (0 grams sat.), 0 grams fiber; 0 milligrams cholesterol, 25 milligrams sodiumThe Best Digestive
Sipping fresh ginger tea after a hearty meal helps food go down easier. And it tastes great! “The most effective — and least expensive — way to brew a cup of ginger tea is to grate two teaspoons of fresh ginger into a cup of just-boiled water,” writes Michaud. Steep for 10 minutes, strain, and serve.
Detox Your Mind
“Above all else guard your heart for it affects everything you do”
Today’s Word from Joel and Victoria
These days, we hear a lot about detoxing our physical bodies. Bacteria can
build up. Pesticides and chemicals can get into our system. Experts
recommend that you go through a deep cleansing periodically and stay away
from what is harmful so you can rid yourself of these toxins.
In the same way, there are all kinds of toxins that can build up in our
minds. When we go around dwelling on the wrong thoughts, thinking about
what we can’t do, how somebody hurt us, or how we’ll never get ahead; those
thoughts are toxic. And toxic thoughts left alone become like toxic waste.
It gets into your heart, and eventually, contaminates your whole life. It
affects your self-image, your attitude, and your level of confidence.
That’s why the Bible tells us that we have to guard our hearts and minds
above all else because if your mind gets polluted, your whole life is going
to be polluted.
Make the decision today to go on a fast from negative, self-defeating
thoughts. Cleanse your mind from what is harmful and fill yourself with
thoughts of faith and victory. As you do, those good thoughts will
strengthen and empower you to live the good life He has planned for you!
A Prayer for Today
The people who succeed in life are often those who know consciously or unconsciously how to make the most of their talents, their advantages, and their strengths, while understanding how to maintain control over their weaknesses.
If you wish to achieve more, then attempt more. Push yourself beyond what you already know you’re able to do.
Get out of the rut of going through the same motions and ending up with the same results. Put some additional time, energy, thought and creativity into your actions.
Take on challenges that make you a little bit uncomfortable. Stretch your abilities and watch them grow.
Decide to reach higher and you’ll find many new ways to move higher. Raise your expectations and you’ll improve your performance.
Keep on learning, keep on growing, and keep on venturing beyond what you already know. Give yourself the gift of increasingly ambitious goals.
Enjoy and appreciate how far you’ve already come. Then jump back in and make it even better.
– Ralph Marston
I love animals. Most shelters have to kill the animals because of the lack of room and costs. This is a no-kill shelter that runs on donations. Please donate.