And I bet you know already blueberries are known as the “miracle berry” due to their antioxidant power. So I thought, why not combine these two for an awesome attack on aging! What turned out was a delicious post-workout treat. Here’s how to make it:
Blend together:
Makes 2 - 10 oz. delicious smoothies. Enjoy!
Not to be outdone, Time Magazine also features the science of living longer in its February 22 issue. The focus of the Time Magazine special section is primarily on health, and thus a bit narrower than the U.S. News & World Report issue, but similar topics are covered and there are also profiles of centenarians with interesting information from the Long Life Family Study (LLFS), an investigation into the factors that help certain families produce members who live into their 80’s, 90’s and even 100’s. The study was sponsored by the National Institute on Aging, part of the National Institutes of Health and hopes to determine which genetic, environmental and behavioral factors contribute to longevity. Other research cited includes Dr. Bruce Yanker’s (Harvard Medical School) work on brain differences between those individuals that live to 100 with limited cognitive decline and those that show signs of Alzheimer’s disease or other forms of dementia before 85, and Dr. Mehmet Oz offers steps individuals can take to encourage longevity based on his research studying long-living populations:
If you enjoy studying charts and statistics the “Map of Health” displays a chart on life expectancy at birth around the world – the longest is Macau at 84.4 years, the shortest is Angola at 38.2 years, with the United States recorded at 78.1 (12th on the chart).
Both articles mention the importance of keeping your brain active and what better place to find hundreds of free resources to aid you do just that than the Library! Please do visit us to learn more about healthy aging.
Did you miss me? Cause it’s only been a day…but yesterday (Day 17) is my one allowed break! If you knew what my Wednesdays were like you’d even question how I get myself to the gym Thursdays…but I’m not giving up now.
On other matters yesterday, it was Ash Wednesday. So here’s the deal:
Moving on to today (day 18), I’m so proud of myself. So I was totally planning on going to the gym after work and before the LMU basketball game tonight…but come to find out this morning the basketball game got moved to 6pm. That would have given me no time to get to the gym, do a class, shower and get back. So…I was like crap…today is out! But I thought I’d check the schedule none the less and there was a spin class at 12. And yep…I got myself there and did it!
The Official Stats:
And there are two things you need to know…I felt so great using my lunch hour to work out and get my butt kicked! Loved the instructor too! And I’m more energized now than I was before I left.
Ohhh and also…today was a fun treat! New spin bikes…sooooooo much more comfortable to sit on!
Until next time!
-M
It is Valentine’s Weekend! My sweetie is in another state but it left me reflecting on love.
“Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance”
1 Corinthians 13: 4-7
I believe this was part of our marriage ceremony on May 29, 2004. Go back and read it again and were it says “Love and It” put your name in instead. I know my heart sunk a little when I did this myself. I have some areas that I need to do some work like irritable, patient, keep no record of being wronged. Ugh, I need to work on these!
If we can’t love our own bodies how can we give love to our friends and families around us? “Love is not a matter of counting the years —it’s making the years count” –William Smith. We need to treat our body with respect feed and care for it in a respectful healthy way instead of abusing it through unhealthy diets, sedentary lifestyles or if I cause it pain I must be working out the right way. You can accomplish a healthy diet and an active lifestyle through non heroic efforts.
I personally believe in affirmations. I have a master affirmation of “I’m creating a beautiful day for myself. My work as a business, owner, teacher, writer, speaker, classical Pilates teacher yoga master trainer and coaching is fulfilling. I am happy healthy fit successful and prosperous. Clients are aboundate they are everywhere I turn. My corporate well being programs are sought out by many. I have a wonderful relationship with my husband that continues to grow. Everything is as it should be. I can let go.” –Kimberly Searl
I say this affirmation multiple times a day. If there is a particular area that I’m struggling with then I make a smaller one to repeat every time that fear or negative thought creeps into my head such as “ I always have plenty of money, I can let go, I am hot and awesome, I have a wonderful relationship with my husband” you get the picture. I say these especially during movement. Look, if you are on the treadmill listing all these negative thoughts on why you won’t be successful, why you can’t lose weight etc. then guess what? You are self sabotaging your efforts and you are right… you won’t accomplish your health goals. But, if you are starting a new habit (which takes 21 straight days of doing it by the way) then you need to list an affirmation in the present tense and then, when you are faced with the fork in the road, you can go back to that present tense affirmation and say, “I can’t control the past or the future. I can control the present moment. Will I make the choice to honor my affirmation or not?”
Please know that these blogs come, not from a perfect wellness professional who had always towed the line without falter or for whom life has always been easy. I’ve had to learn life the hard way through personal trial and error. I always try to learn from mistakes and do a self evaluation. I’d like to say I get it right after the second time down the street but sometimes it takes me a little longer to get the whole picture of taking a different street all together. I’ve been a victim throughout my life, paralyzed, depressed, drugged, obese I believe in not crying victim because repeating those stories over and over just keep me in the victim mindset and brings the wrong energy into my universe. Yes, I’ve shed many tears over some of my experiences but I know that it is a test of character and that in a year or two down the road I will be stronger for it. This is what gives me the strength and ability to relate because I’ve been there. This is how I know that you have the power, strength and courage in you to tackle your health no matter the personal circumstances you are facing today.
Here are some guidelines for making your own affirmation:
Affirmations are very powerful. They are a powerful tool. Sometimes, when we make an affirmation, it makes no sense. An affirmation is a positive statement affirming or asserting something to manifest. Think about the “Law of Attraction.” You get what you think about. Your thoughts determine your destiny. To write your own affirmation, begin with “I.” Eliminate “should.” Avoid any negativity. Avoid hope, wish, and try. It should evoke a strong feeling in you.
How do you not get burnt out?
— Ryan Horlen asked me this this morning
I stumbled on my answer, which wrapped up to, “I DO!!!!”
Because lately, I just feel really sick of it.
Not the Evergreen. Not school. Just trying to balance all of it. No time to clean. No time to work out. No time to run errands.
Maybe I pour way too much into this news gig.
I can’t wait for summer.
Oh wait, then I have to grow up.
Damnit.
“What I have to switch? I just got used to this.” I found myself asking this as I continued to grow and learn more about how to perfect my training. I learned the answer is an emphatic “yes” to these questions.
About every six weeks or twelve workouts is my general rule of thumb that I like to follow. There might be other factors that affect the frequency of the when and how, such as fatigue and overtraining. Most growth occurs with changes in our routines and through the introduction of new stress factors. One of the most obvious examples was for me noticing how I lost 5lbs in my first week of training but then only 1lb the next. The changes don’t have to be dramatic or radically different, in fact I would recommend against it, but they can be simple and subtle.
One simple change that I like to incorporate is simply doing my workouts in reverse order. For example, if you work out your chest and arms in the same day but give your chest priority you may want to switch and move your arm routines up in your ranking. You will still be receiving a full workout but your arms will still be receiving the benefit of receiving the stress, your energy and endurance first. As I have found in doing this as well, you might be able to introduce slightly heavier weights than before on your arms and lighter weights for your chest because of where the fatigue levels in your workouts will change. I find this “reverse order” to especially work well in my aerobic style routines.
Another benefit and idea in changing your routines can also cause you to be an adventurer, an explorer. Incorporating new exercises allows you the opportunity to learn new exercises and ways of doing things. If you are a fanatic about doing flat bench press you might discover that doing a dumbbell press will be more effective because it gives you a greater range of motion. When trying new exercises always use a lighter weight than anticipated. You will need time to adjust to the new movements and avoid injury.
If you’re a runner or biker you can easily opt for change by sampling picking new routes. I find a simple change in scenery can do wonders for my runs. You can also opt for more hilly routes or punch a few up in your treadmill. You can try one of my favorites and do some trail running. Or simply add some sprints to routine.
Pyramiding your routines is probably one of the most popular ways of changing your routines. This philosophy is usually concerned with training for a specific event. You increase your mileage or weight routines as you prepare yourself for a specific event.
There really isn’t a tried and true proven specific guideline for when and how to change your fitness regimes. It may take weeks longer or shorter before you decide a change is needed. The point I really wanted to make in writing this was that the changes in your routines that you may make don’t have to be as drastic as you may believe. Just recognize and pay attention to your bodies needs. If your not seeing improvement, or if your complacent it may be time for a switch. Last but not least be sure to give the new routine or exercises a chance and or time to work.
PR Log (Press Release) – Feb 11, 2010 – Dr. Ria GIiday has been working on a formula for over 4 years that is natural and healthy and she is ready to give systems away for free. Today she announcing a facebook fan page contest that will give away 5 weight control systems free. To qualify you must be one of the first 500 fans on her Let’s Talk Health with Dr. Ria facebook fan page and post a comment that includes ”Dr. Ria’s Weight Control System” You can post why you would like to win it or just post YES give me the “Dr. Ria’s Weight Control System free” Dr Ria has released a youtube video to explain the system.
http://www.youtube.com/watch?v=fu8gSNLZRoQ
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Queen’s Health Center II a Premier Wellness Center focusing on health and healing. We incorporate state-of-the-art proven scientific methods to keep you and your family healthy. Director/Owner Dr Ria. has been hosting her own radio show since 1995.
