Internet Paralysis costing us "Me" time

In a time not so long ago in my memory, hard working adults re-centered by experiencing “me” time to decompress from demanding jobs and get more in tune with themselves. There were no cell phones, beepers, or Internet. People indulged in good books, had ample stress free vacations, took self-improvement classes, meditated, and volunteered in their communities.

Fast forward to today. Well-we still read books (e-books), go on vacations (long weekends), and volunteer (hopefully not per a court order), but not as much and it’s much more hurried. We’re now part of a faster paced society that’s gotta have more, more, more. We’ve become alarmingly overstressed, depressed, and obese because of the lack of quality “me” time for health and wellness

One thing I blame is the Internet. If Al Gore actually did invent it, he forgot to include an automatic shut off devise so we could take some “me” time. In a term I dub as “Internet Paralysis”, we’re constantly glued to our screens for work, family, associates, friends, research, and more.

You see it in the corporate world, executives and employees with blackberries and other PDA devices in that constant state of the slight head tilt sending emails for their job. It may even be after 6p, but the work stays with them long into the evening cutting down on “me” time. Or, once they get home from the office, it’s fire up the computer and login to the office email account and get some more work done.

You see it with your network of friends, family, and associates. Long threads of email conversations and responses that take so long to answer and respond to that before you know it, you’ve been “internet paralyzed” right through your “me” time. The time you should have taken to improve your health and wellness.

You see it when you want to plan a vacation. You insist on getting the best deal and researching online travel sites to book your itinerary. Instead of calling a travel agent, you’ve worked your way through any “me” time you would have had researching. Now you’re overstressed and really need a vacation. But, when you finally go on vacation, you find yourself going into withdrawals to check your emails…the thing that you were supposed to be getting away from. You just can’t help not knowing what’s going on out there in your job and network of friends and associates. So, you go to the hotel lobby to the room with the computer and internet instead of being on the beach meditating and getting more in tune with your spiritual self.

You see it with pop culture. Because of your computer, you know more about your favorite rock star, movie star, or celebrity through fan websites, blogs and chat forums than maybe they know about themselves. Do we really need to know what nightclub they were walking out of at 4a last Saturday night? Wouldn’t it be better to discover more about us and our own spirituality and strengths by having some quality “me” time.
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Maybe the best thing we can do to improve this situation is set a daily reminder to pop up on our computer screens reminding us not to forget our “me” time and stay in touch with ourselves. But, then again maybe it’s just…”me”.

Get in Shape and Support your Favorite Charity

The many charity run-walks, relay events, and marathons going on each year are great ways to motivate yourself to train (by yourself or with a friend or team) and get in shape and make a difference by raising money for AIDS, Cancer, MS, Asthma etc.

A “Run-Walk” is typically a 5k (3.1 miles) event where you pay a small registration fee (typically $15-$30) to participate. You can raise more money by having friends, family, and co-workers sponsor you. The organization will usually give out a free t-shirt or hat for the minimum registration fee and have other prizes for larger raised amounts.

A “Marathon” is typically a 26k event where you actually start training months ahead of time with a local team. These events sometimes have higher registration fees ($100 and up). Many participants hold local fundraising events in addition to getting sponsorships from companies and organizations.

A “Relay” is a team event. One person from each team needs to be on the track walking or running for the duration of the event (in many cases 2-days). These can be fun and allow for teams to set-up tents with themes and/or advertise their business or organization.

Here’s an overview of some of the up-coming events and teams you can get involved in:

American Cancer Society Relay For Life. Local North Hollywood event on August 11-12, 2007 at Walter Reed Middle School. www.acsevents.org/relay/ca/northhollywood

San Fernando Valley Marathon Team in Training. Half or Full Marathon Training for several events. www.sfvtnt.com

Light the Night Walk. Sunday, October 7, 2007 at Warner Center Park, Woodland Hills. Benefits Leukemia and Lymphoma Society. www.lightthenight.org

Fight it! 5k Race and Walk a Thon. Saturday, May 12, 2007 at Central Park in Santa Clarita. Benefits the Brenda Mehling Cancer Fun that supports patients 18-40 currently undergoing cancer treatment. www.fightit5k.com

Los Angeles Lung Cancer Walk for Hope. Sunday, November 18, 2007 in Manhattan Beach, CA. www.lungevity.org

Asthma Walk. Saturday, April 28, 2007. Ventura Harbor Village. www.asthmawalk.org

Avon Walk for Breast Cancer. September 15-16, 2007. (2 days, 39 miles) 1-800-510-WALK.

AIDS Walk. Usually late in the year. Check back at http://www.aidswalk.net/

Revlon/Run Walk for Women. Saturday, May 12, 2007. LA Memorial Coliseum. Benefits Women’s Cancer. http://www.revlonrunwalk.com/

MS Walk. Sunday, April 22, 2007. Pasadena Rose Bowl. 5k or 10k. Benefits Multiple Sclerosis. 310-479-4456

Sweet news about Chocolate

If life is like a box of chocolates, it may have just gotton a little sweeter, thanks to recent research. Studies over the past several years have suggested that chocolate may indeed have some heart-healthy properties, assuming it is eaten in moderate amounts.

Now manufacturers are rolling out a slew of "diet candy" designed to appeal to health-conscious chocolate lovers. According to a recent report from the market research firm Packaged Facts, sales of diet candy reached $494 million in 2004.

Here is a tantalizing array of the latest news on chocolate and health:

* Researchers in Turkey are replacing the unhealthy sucrose in chocolate with a sugar alcohol called malitol; this promising polyol sweetener could lead to a host of new sugar free chocolates in the future. Polyols provide the same bulk as sugar, but since they are sugar free, they don't promote tooth decay.

* Mars, Inc., makers of Snickers and M&M candy, has had great success with a new line of dark chocolate bars called CocoaVia. The bars are a good source of calcium (providing at least 20% of the daily requirement) and are fortified with folic acid and vitamins B6, B12, C and E, according to Health magazine. Also key is the smaller portion size of the bar, which contains only 100 calories and 5-6 grams (g) of fat.

* Those wanting to mix their candy vice with their alcohol vice are now in luck: The South African brewer SABMiller is rolling out a new chocolate beer called "Frederick Miller Classic Chocolate Lager" just in time for Valentines Day. The brew contains six different malts, including a dark chocolate malt, which according to a company spokesperson creates a beer that "bursts with chocolate flavor."

Source: IDEA Fitness Journal, Feb. 2007

FAT-A Dr. Jekyll and Mr. Hyde Scenario

Recent news from McDonald’s is-they are eliminating Trans Fats from the french fries. Whoo hoo! But I wonder what kind of fat will it be replaced with? Some fats are good, some are bad. In this article, allow me to clear up any gray areas on fat consumption, it’s negative effects and it’s benefits.

All fat molecules consist primarily of strings of carbon atoms to which hydrogen atoms can link; in a saturated fat, every carbon in the chain has as much hydrogen attached to it as possible (the fat is "saturated" because no more hydrogen will fit). Unsaturated fats have less hydrogen; trans fats fall somewhere in the middle and are created when unsaturated fats undergo partial hydrogenation, a process which adds some hydrogen without fully saturating the fat.

There are two types of the “BAD” Fats: Saturated and Trans. Nutritionists are still debating whether saturated or trans fat is worse for you. Saturated fats—which you'll find in steak, ice cream, and butter—have been studied for decades, while trans fats—present in doughnuts, fries and margarine—have been under scrutiny for only the last 10 years. Both have been proven to increase low-density lipoprotein, your "bad cholesterol" indicator. LDL transports cholesterol—a waxy substance that helps rebuild cell membranes and create hormones, among other things—from the liver to the rest of the body, where it can accumulate in arteries and cause heart disease.

One thing that helps keep LDL in check is the "good cholesterol" indicator, high-density lipoprotein, which carries cholesterol back to the liver. This is where saturated fat starts looking better: It increases cholesterol indicators across the board, so HDL levels rise as well. Trans fat, however, raises LDL while reducing HDL levels, and this dangerous double whammy has set nutritionists on alert.

Trans fats may also be guilty of numerous secondary sins: There are some indications that they could increase your risk for cancer, diabetes, and even cause pregnancy complications. That's why the FDA will not put a recommended daily allowance next to the new trans statistic—any amount of this stuff is bad for you.

There are two types of “GOOD” Fats: Monounsaturated and Polyunsaturated. Monounsaturated fats contain monounsaturated fatty acids that lower blood cholesterol and is typically stored in liquid form when it is at room temperature. When refrigerated this healthy fat turns into a solid formation.

Your blood cholesterol is lowered by increasing the HDL (good) cholesterol, and lowering the LDL (bad) cholesterol. For some people, monounsaturated fatty acids also contribute to lowering triglycerides. Excellent sources of monounsaturated fats are olives, olive and canola oil, peanuts, peanut butter, and all other varieties of nuts and seeds such as almonds, pecans, sunflower seeds, and sesame seeds.

Found mostly in fish, soy, and walnut, Polyunsaturated fats contain oils that are in liquid form in both room and refrigerator temperature. This type of fatty acid also helps in lowering your total blood cholesterol by decreasing the LDL (bad) cholesterol. Two types of polyunsaturated fatty acids are Omega three and the Omega six. These fatty acids are said to contribute to reducing the risk of stroke, heart attack, and cancer. Omega three fatty acids are also known to lower the level of Triglycerides. Primary sources of Polyunsaturated fats are found in a variety of fish such as tuna, trout, herring, salmon, and mackerel. These fatty acids are also found in oils such as soybean oil, corn oil, and safflower oil.

WHY WE NEED FATS:

Fats provide energy. Gram for gram fats are the most efficient source of food energy. Each gram of fat provides nine calories of energy for the body, compared with four calories per gram of carbohydrates and proteins.

Fats build healthy cells. Fats are a vital part of the membrane that surrounds each cell of the body. Without a healthy cell membrane, the rest of the cell couldn't function.

Fats build brains. Fat provides the structural components not only of cell membranes in the brain, but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster.

Fats help the body use vitamins. Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the intestines absorb these vitamins into the body.

Fats make hormones. Fats are structural components of some of the most important substances in the body, including prostaglandins, hormone-like substances that regulate many of the body's functions. Fats regulate the production of sex hormones, which explains why some teenage girls who are too lean experience delayed pubertal development and amenorrhea.

Fat provides healthier skin. One of the more obvious signs of fatty acid deficiency is dry, flaky skin. In addition to giving skin its rounded appeal, the layer of fat just beneath the skin (called subcutaneous fat) acts as the body's own insulation to help regulate body temperature. Lean people tend to be more sensitive to cold; obese people tend to be more sensitive to warm weather.

Fat forms a protective cushion for your organs. Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place. (True, some of us "overprotect" our bodies.) As a tribute to the body's own protective wisdom, this protective fat is the last to be used up when the body's energy reserves are being tapped into.

Fats are pleasurable. Besides being a nutritious energy source, fat adds to the appealing taste, texture and appearance of food. Fats carry flavor. Fat is also the reason why cookies melt in your mouth, french fries are crispy, and mom's apple pie has a flaky crust.

A good guideline is tha no more than 30% of your calories should come from fat. Of that, no more than 10% from saturated or trans fats.

Happy Feet

With its 26 bones and 33 joints, the foot is a biomechanical masterpiece. But as close as it is to perfection for locomotion, two modern environmental necessities stand in the way of allowing it to main its full nature-given glory: hard surfaces and the shoe. (Remember to replace your worn out stinky pair of shoes every 300 miles.)

During the simple act of walking, the foot absorbs one-and-a-half times the body's weight. In running, it bears two to three times the body's weight.

The most common athletics-related injuries, say sports medicine orthopedic and podiatrists are:

Plantar fasciitis-The overstretching of the ligament that runs from the heel to the ball of the foot, straight through the arch. For those prone to plantar fasciitis, physical therapists recommend exercises to stretch the ligament. For instance, while seated, roll the foot on a tennis ball for about five minutes twice a day.

Achilles Tendinitis-The Achilles tendon connects the calf muscle to the back of the heel bone. For prevention, do stretching exercises, three times a day when warmed up, to increase flexibility. Begin with a calf stretch, leaning against a wall, one foot in front of the other, gradually pushing the back heel down, then slightly bending that leg.

Neuromas-nerves that are squeezed between tissue and metatarsal bones, those long bones behind the toes. Pain is usually felt on the ball of the foot. For prevention, change shoes or try orthotics.

Stress Fracture-micro cracks within the bone. Prevention: gradually increase activities.

Source: Los Angeles Times (Jan 1, 2007)

Does 3,500 calories equal a pound?

It's an old chestnut of the fitness industry, the notion that for every 3,500 calories you burn you'll lose a pound of fat. As a personal trainer, though, I often see people slogging through week after week of running, walking, lifting, whatever-workout designed specifically to reach that 3,500 calorie per week mark-only to weigh exactly the same when it's over. What gives?

The problem with that old weight-loss formula, researcher's now say, is that it doesn't take into account what might be happening when you're not exercising: the calories you would have burned anyway, the calories you'll add from overeating after overtraining, and the ones you won't burn the next day because you're too sore to move.

The old weight-loss math assumed that your body was like a block of marble and that by systematically chiseling away at it with exercise you could gradually get rid of the undesirable stuff and end up with Michaelangelo abs. But your body's not a block of marble, it's in a constant tug-of-war between consuming and burning calories, whether you're eating, sleeping, reading, or watching TV. So the calculus for getting rid of that pound is far more complex than just subtracting the "calories burned" number from your weekly goal at the end of each workout.

The bottom line: You've got to exercise more than you thought!!

Source: Mens Journal Magazine

Weight-Bearing Exercise helps Bone Density

You may know that consuming adequate amounts of calcium (1,000 mg/day for adults 19-50 and 1,200 mg/day for ages 51 and over) helps maintain bone health. But did you know that weight-bearing exercise as part of your workout routine is just as important?

Weight Bearing exercise is any type of activity that requires your bones and muscles to work against gravity while they bear your weight.

* Your bones work harder and become stronger in response to the stress.

* Examples include weight lifting, jogging, stair climbing, dancing, racquet sports, step aerobics and power yoga.

* Try to include at least 20 minutes of weight-bearing exercise into your fitness routine two to three times a week.

* Remember, weight-bearing exercise needs to be site specific, so it's important to target both your upper and lower body for optimal bone health.

Source: Idea Fitness Journal (2006)