Just writing a little entry to say to all of our members that I am very excited to meet all of you and be a part of the team!
To get us started I am going to share a health tip of the day:
Did you know we are made of 70% water and hte daily recommened water intake is 8 glasses of water every day. Are you getting enough?
Also did you now that thoughts influence how water molecules interact with each other… positive thoughts lead to beautiful formations. Masaru Emoto takes picture of this phenomena. Check it out here. For more information on Masaru Emoto’s work click here.
Exciting new research has been release regarding aging and muscle growth. IT used to be believed that after a certain age 79 plus that it was very difficult to build new muscle in fact virtually impossible. It is now known that it is not the fact; in reality and elderly individual following the same training program as a twenty year old will make the same muscular gains, thought they will take longer to adapt. What makes this research exciting is that it proves it is never too late to become active and start weight training. You will derive benefits whether you do it preventatively in your youth, start in middle age, or even as a senior.
So dust off those running shoes and spandex, invest in some weights, get a trainer, go to the gym, and get going!
As you progress along healthy lifestyle changes you can not help learning more about your body and build body awareness. Body awareness is not only proprioception (knowing where where your body is in relation to itself in space), emotional state, and frame of mind. This is a useful full tool for many reasons; firstly being body aware in an exercise context will award you greater in gains in stability and proper form. From an emotional standpoint the ability to identify where feelings arise can assist in navigated them more proactively.
A great body awarenss building exercise is as follows:
Sitting on your chair eyes closed, bring attention to your breathing, do not controll it, just observe.
Switch your focus to your buttocks in the seat, feel the chair support you. Feel your cloths on your back, the fabric, the weight of your clothing.
Bring your attention to your heartbeat, feel it pulse through your body, nourishing it.
Choosing a relaxed and peaceful emotional state slowly bring your attention back to your breathing. Count back from 10 and slowly open your eyes.
Remember awareness is what is fostered in meditation, so take some time to tune and and find a moment of inner peace…. every day.
Exciting news for those of you trying to reduce your waistlines…
Obesity is a prevalent public health problem associated with a number of severe health effects and those over 40 are at increased risk of being overweight. This risk may be due to a decrease in energy expenditure, reduced energy requirements, or an increased susceptibility to excess energy consumption in this stage of life. Increasing daily water consumption is widely recognized as a weight loss strategy, yet there is actually little data to support this. From studies that are available, it has been shown that:
Energy intake (EI) is significantly lower in water drinkers than non-water drinkers (1),
substituting water for energy-containing beverages decreases self-reported EI (2)
increasing self-reported daily water consumption by 1 litre or more in overweight women is associated with increased weight loss (3), and
water consumption with a meal reduces ratings of hunger and increases ratings of satiety (4,5).
The purpose of this study was to test the hypothesis that pre-meal water consumption would lead to greater weight loss in older overweight and obese individuals consuming a hypocaloric diet. The secondary objective was to determine if water intake before a meal to reduce meal EI is sustained after a 12-week period of increased water consumption in older overweight and obese adults.
Both groups (with and without water prior to eating) experienced significant weight loss but a greater decline in weight (44% greater) was found for the water group.
The decline in total fat mass was greater for the water group.
Mean daily EI, energy and ED (energy density) from food, and beverage ED declined similarly in both groups.
Total dietary ED from food and beverage declined more in the water group as compared to the non-water group.
The water group participants demonstrated greater increases in water and total fluid consumption than the non-water group participants.
There were no differences between groups for all other outcome measures.
No gender differences were found for measures in the groups.
Proper nutrition and heart health go hand in hand. It is important to have a diet low in saturated fat and sodium. Include high fiber foods, and healthy fats. Get enough protein and vitamins. Do you know how to read a food label?