Category Archives: Health Maintenance

Nuts and Bolts of Diabetes Management (Free Event)

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From St. Vincent’s Health:

Lori Petrie, our in-house dietician, will teach you the nuts and bolts of how to lose weight and keep it off as well as provide research updates on diabetes management for 2017.

Chef Suzanne will serve up low calorie, low carb soups and casseroles to help you get back on track for losing any unwanted holiday pounds and controlling blood sugar.

This is a free event. Registration required. Seating is limited. Light refreshments will be provided.

https://www.eventbrite.com/e/nuts-and-bolts-of-diabetes-management-tickets-29821886064?aff=es2

Stretching Suggestions

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Top Fitness

Have you noticed these signs of stiffness? You move slower getting out of the car or bed. You ache when you bend over to tie your shoes. You can no longer sit cross-legged. Your back aches more. If so, it’s time to get serious about flexibility training.

What is flexibility training?
Flexibility refers to how well your joints move through their range of motion. The flexibility of a joint depends on many factors including the length and suppleness of your muscles and ligaments and the shape of the bones and cartilage that form the joint.

You can develop more joint flexibility by regularly stretching your muscles. That means slow, gentle stretches of the muscle held in a static position for several seconds to a minute. Stretching is not strenuous, but it requires focus and consistency.

Why do I need flexibility exercise?
Flexibility plays a vital role in your overall fitness and function. Without it, muscles tend to tighten up — some of the signs are back pain, poor balance and difficulty performing simple, everyday tasks.

When you improve flexibility with regular stretching you:
✓ increase joint range of motion.
✓ improve and preserve your general mobility.
✓ reduce injury by maintaining strong joints, muscles and tendons.
✓ experience less muscle tension and soreness after activity.

How can I add stretching to my exercise plan?
People who get regular exercise such as walking or swimming often skip stretching. But it takes just a few minutes. The American College of Sports Medicine recommends stretching at least 3 days a week. Stretch more often if you have lost some joint motion or have ongoing stiffness.

Primarily target stretches that aid your back, side, hip and leg muscles and follow these guidelines:

Warm-up: Stretch after warming up the muscles and joints for 5 to 10 minutes, or after your regular exercise.

Duration: Hold each stretch for at least 10 seconds, working up to 30 seconds.

Repetitions: Perform each stretch 3 to 5 times.

Technique: Stretch slowly and smoothly only to the point of mild sensation. Focus on the muscle being stretched; limit movement elsewhere and don’t bounce.

The length of time you devote to a stretching workout will depend on your individual needs and the number of specific stretches you perform for each muscle.

These are basic guidelines. If you have back or joint problems, consult your provider before you begin an aggressive stretching routine.

Combination Stretches

Muscles that are most often tight are the hamstrings, hip flexors, calves, lower back and chest muscles. Here are 2 stretches that work multiple muscle groups.

For your side, chest and outer hip: Lying on your back, bend 1 leg and cross it over the other leg. Keeping shoulders and head flat, try to touch the cross-over knee to the floor. Hold 10 to 15 seconds; then switch sides. Repeat both sides once or twice.

For your back and hamstrings: From a position on your back with your rear and tailbone up against the wall, extend your legs up the wall (1 at a time). The goal is to have both legs straight at the knee and a 90˚ bend at your hips in an L shape. You also can use this time to stretch your shoulders by extending your arms over your head.

http://ebix-1957819.hs-sites.com/test-smart-moves-100-5-0-0-0-0

Overcome Your Exercise Plateau

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People often abandon their workouts when the results — getting stronger or slimmer — begin to dwindle. In most cases, reaching a plateau simply means you’re progressing toward fitness and ready for a new level of workout.

If you’re stuck on a plateau, fitness specialists recommend enhancing your routine 4 ways using the FITT principles — Frequency, Intensity, Time and Type. This strategy can be adopted for cardio exercise and resistance training.

FREQUENCY — how often: Increase the number of your workouts or exercise days. Example: From 4 days to 6 days per week.

INTENSITY — how hard: Increase the difficulty or level at which you exercise. Example: Increase heart rate maximum from 65% to 90% (following the proper exercise heart rate range for your age).

TIME — how long: Increase your minutes per workout. Get a minimum of 150 minutes per week.

TYPE — activity: Change the type of activity (e.g., replace 2 cardio workouts with strength-training or walking outdoors).

The FREQUENCY and TIME of your workouts will be subject to your schedule. But the INTENSITY and TYPEof exercise are only limited by your fitness level and activity preferences.

You can enhance the benefits of cardio exercise (swimming, hiking, etc.) through speed, incline and distance, or by combining activities. Strength-training intensity can be adjusted with changes in weight resistance, number of reps and sets, and more.

Variety is the key to your continued fitness improvement. Every few months, change 1 or more elements of FITT. Take pleasure in performing new moves in new ways. Check with your health care provider for more personalized guidance.

http://www.personalbest.com/PersonalBestHealthlines/ViewArticle.aspx?article=5421

Holiday Blues?

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The season is a time full of joy, parties, and family gatherings. However, many times unwanted stress and depression can creep into our holiday cheer. Nonetheless, there are a variety of simple things you can do that may help lift your spirit.

 

What Causes Holiday Blues?
Many factors can cause the “holiday blues”: stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with one’s family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January 1st. This can result from disappointments during the preceding months compounded with the excess fatigue and stress.

Coping with Stress and Depression During the Holidays

  • Keep expectations for the holiday season manageable. Try to set realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities. Be realistic about what you can and cannot do. Do not put entire focus on just one day (i.e., Christmas) remember it is a season of holiday sentiment and activities can be spread out (time-wise) to lessen stress and increase enjoyment.
  • Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if one chooses not to express them. Everyone experiences feelings of being overwhelmed and it is good to recognize your limits. Pay attention to your feelings and feel free to express them when wanted.
  • Leave “yesteryear” in the past and look toward the future. Life brings changes. Each season is different and can be enjoyed in its own way. Don’t set yourself up in comparing today with the “good ol’ days.”
  • Do something for someone else. Try volunteering some time to help others.
  • Enjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; making a snowperson with children, enjoy street carolers.
  • Be aware that excessive drinking will only increase your feelings of depression.
  • Try something new. Celebrate the holidays in a new way.
  • Spend time with supportive and caring people. Reach out and make new friends or contact someone you have not heard from for awhile.
  • Save time for yourself! Recharge your batteries! Let others share responsibility of activities.

Can Environment Be a Factor?
Recent studies show that some people suffer from seasonal affective disorder (SAD) which results from fewer hours of sunlight as the days grow shorter during the winter months. Photo-therapy, a treatment involving a few hours of exposure to intense light, is effective in relieving depressive symptoms in patients with SAD.

Other studies on the benefits of photo-therapy found that exposure to early morning sunlight was effective in relieving seasonal depression. Recent findings, however, suggest that patients respond equally well to photo-therapy whether it is scheduled in the early afternoon. This has practical applications for antidepressant treatment since it allows the use of photo-therapy in the workplace as well as the home.

http://www.mymentalhealthday.org/2012/12/what-to-do-with-the-holiday-blues/

Active Family Fun Through the Holidays

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family-sledding

The holidays are full of delicious feasts, turkey dinners, and tantalizing sweets left and right. Add on top of that the inherent sense of laziness that comes with vacation, and finding a chance to exercise feels impossible and nearly useless.

Just 30 minutes of activity each day can keep your weight gain under control. Exercise also relieves stress, which you might be experiencing a lot of during the holidays, and makes you feel better about yourself. But exercise doesn’t have to be something exhausting or strenuous, and there are plenty of fun ways to keep yourself and the kids active during the holidays.

Making Time

During the holidays, it’s easy to find your schedule full of activities. For those with busy schedules, the best plan of action is to make exercise the first thing on your agenda. Working out first thing in the morning helps make exercise a priority. Working out in the evening can prove difficult because you have places to go and people to see—and plenty of time throughout the day to come up with excuses for why you can’t exercise.
Remember, just 30 minutes a day is enough to keep in shape. If you have trouble finding time, try to spread those 30 minutes into three 10-minute workouts over the course of the day. Ten minutes is enough for a simple workout routine that includes jogging, jumping jacks, jump rope, or weights.

Out for a Walk

Walking is a low-impact activity that offers limited strain, making it great for everyone in the family. The great thing about walking is that it can be done just about anywhere: the mall, the local high school track, a parking lot, or just around the block. During those holiday shopping trips, park a little further away to extend the amount of walking you have to do (and avoid fighting over parking with other holiday shoppers).

Get creative and include your family. Take a nature walk during the day and explore the natural beauty around you. If the area is familiar enough, you can set up a scavenger hunt for the little ones. After an especially filling dinner, take a walk around the block with the family. You can stay active while taking a look at all of the holiday decorations in the neighborhood.

Incorporating Chores

We have all experienced the tiring effects of doing chores around the house. As strange as it might seem, doing those tedious chores is also a great way to burn some calories. Grab a shovel and clear that snow in your driveway, or rake those leaves scattered across the front yard.

Just walking around your house can be considered a physical activity:

  • Walk up and down the steps
  • Carry your laundry
  • Sweep the floor
  • Clean those windows (yes—even the top corners!)

Aside from burning some calories, these activities will help your home look clean and tidy and leave you more room for holiday fun.

Holiday Activities

While some people assume “physical activity” means sweating it out at the gym, many of the fun holiday activities you do with your family could quite easily be exercise.

Spending an evening out ice skating is sure to get your heart pumping, but you might not even notice with all the fun you’re having (or the falling you might be doing). The same could be said of skiing and snowboarding, both of which are great workouts for your legs and heart.

Even more unconventional holiday activities could help you burn some calories. Going out for an evening of caroling is a classic way to spread the holiday cheer while getting your butt off the couch. A holiday dance party will keep everyone happy, moving, and grooving for hours on end.

Playing in the Snow

Snow doesn’t fall in all parts of the United States, but it can make for some fun physical activities if you find yourself in a winter wonderland.

  • Making a snowman (or snowwoman) takes a lot of work, exercising your muscles and your heart perfectly.
  • Gather your family and friends for a good old-fashioned snow ball fight. All of that running, ducking, and throwing burns several hundred calories per hour. Keep it safe—no hard-packed snowballs, no ice, and faces are off limits.
  • Even making snow angels works out your upper and lower body.
  • Sledding is great because in order to enjoy the fun of flying down the hill, you have to walk up first—and everyone will want several turns. Add challenge by making your own trail up the hill. The resistance of walking through untouched snow offers a great workout!

Don’t Be Too Hard on Yourself

As important as working out is, understand that the holidays are here, and that means spending time with your family and friends. When it comes to your well-being, it’s important to keep a proper balance between your social activities and your physical care. Be sure to squeeze in some fun physical activity, but make sure you enjoy every moment of the holiday season, too.

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photo courtesy of D. Sharon Pruitt

– See more at: http://www.sparkpe.org/blog/ways-to-be-active-during-the-holidays/#sthash.EjcpDwzW.dpuf

Hold the Line – “bing/bulge” Control

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buffetTurn away from the buffet. Move as far away from the buffet as you can. One study on buffet eating behaviors observed that diners with higher BMIs were more likely to sit facing the buffet, use larger plates, and pile the food on before seeing all the dish options. You might want to grab a napkin, too. Diners with lower BMIs placed napkins in their laps, used smaller plates, chewed their food more per bite, perused the offerings prior to serving, and did not sit near or face the buffet (3).

Think before you drink. Holiday beverages can contain an obscenely excessive amount of calories–with or without the alcohol. A cup of eggnog can deliver 350 calories, a creamy White Russian has 260 calories, while a medium pumpkin spice latte will set you back 380 spicy calories.  Lower calorie choices include a flute of champagne at 90 calories or wine spritzers–a diluted sparkling water and fruit mixture, even a “skinny” peppermint mocha comes in at 130 steaming calories. And as a reminder, alcohol can also interfere with proper nutrition, recuperative sleep, hydration levels, muscle recovery, stress hormone levels, and the immune system.

Snug in their beds. Sleep is important for adults, eight good hours a night is typically recommended. Getting enough sleep helps control weight, keeps the immune system functioning optimally, reduces feelings of stress and stress-related illnesses, and helps put you in a better mood.

http://blog.nasm.org/nutrition/battle-holiday-bulge-begins/