Health-E NewsMarch

/April

2010

P l a n Y o u r L i f e & L i v e Y o u r p l a n

Welcome to Health-E NewsThis publication is dedicated to supporting you in your life, your work, and your relationships. In this newsletter, we’ll provide tips and ideas for increasing your happiness quotient and helping you navigate tough times. Enjoy!

MAXIMIZING YOUR HEALTH

Simple Health Tips is our focus for this issue. A few simple shifts in what you eat, how you live your day, and when you manage your

health and fitness can make all the difference between healthy living or chronic malaise.

#1 Sip Oolong Tea. Scientists are finding that oolong tea can provide many benefits over coffee, soft drinks, or alcohol.

#2 Sniff Rosemary. According to some research, catching a whiff of this romantic herb can increase alertness and improve memory.

#3 Rub Your Temples. Tame tension and/or heachaches by rubbing peppermint oil, tiger balm or white flower oil into your temples.

#4 Walk Daily. A stroll or a fast march outdoors can clear your head, up your

aerobic heart rate, and get your blood moving.

#5 Embrace Bitters. Combat a yen for sugar with a Chinese medicinal approach by eating foods like endive, radicchio, cooked greens, olives, and balsamic.

#6 Stretch. Stretching keeps your ligaments and muscles supple, as well as keeps the fluid moving through your body.

#7 Eat Bananas. People who eat them for potassium or just for flavor are less prone to high blood pressure.

#8 Treat Yourself. Whether it’s a bath, a massage, a facial, a day of golfing, or a refreshing swim, your body will enjoy being pampered for a time and your brain will relax as well.

Read on.....

Walk it Out

Scientific studies provide evidence that walking is one of the best overall exercise programs that meets the minimum for moderate-intensity activity. A key though is to walk fast, perhaps 100 steps per minute. "Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1,000 steps in 10 minutes, before building up to 3,000 steps in 30 minutes," lead researcher Dr. Simon J. Marshall, of San Diego State University, said in the American Journal of Preventive Medicine.

Fight Aging with ExerciseFitness, strength and flexibility do not inevitably fade away with age, and are more often a matter of lifestyle choices, according to a new report. Often, the discomforts of middle-age, like lower back pain or stiff joints, are blamed on aging alone. However, a well-rounded exercise routine that includes aerobic activity, strength training and stretching can help people offset the effects of aging, according to a report in the Mayo Clinic Health Letter.

Engage Your Happy Hormones

Exercise can simply be fun if you let it. It reduces stress, keeps your weight in control and lifts your mood for the day by releasing the 'happy' hormone endorphin.

Managing Your Health in White Water Times

25

Life is What You

Make

It

Keeping Fit

M O N T H L Y N E W S L E T T E R F R O M T H E O F F I C E S O F P A M E L A A D A M S , L M F T

SAN DIEGO -- ORANGE COUNTY

More Simple HealthTips...

1. Make the Grade. If you want to burn fat, incorporate an incline. Choose a hilly route to burn more fat.

2. Eyes on the Prize. Keep your eyes forward, trained on a spot roughly 20 feet ahead of you. Keep your chin parallel to the ground to minimize strain on your neck and back.

3. Posture, posture. To get the ideal posture, try shrugging once, then let your shoulders fall to a comfortable position.

4. All About the Arms. Your arms deserve as much attention as your legs, since arm speed determines leg speed. Bend your

arms 90 degrees to create a pendulum motion as your speed up your step.

5. Roll With It. Strike with the heel, roll through the step, and give a good push off with your back foot. To walk faster, don’t lengthen your stride; rather, increase the number of small steps you take.

6. Lift Your Feet. If you find yourself scuffling or tripping, you are not bending your knees and lifting your feet off the degrees enough.

7. Gait reflects Your Emotional State. Walk faster to increase your enthusiasm!

AEROBIC FOODS (FOODS THAT MOVE

YOUR BODY )

CURRY, NUTS, CELERY, GARLIC,

MINT, CAYENNE PEPPER, BEANS,

BROCCOLI, OATMEAL, FENNEL

SEEDS, APPLES, CABBAGE,

WALNUTS, FISH OIL, OLIVE OIL,

STRAWBERRIES, GREEN VEGETABLES, CARROTS,

PARMIGIANO-REGGIANO CHEESE, AND

WATER

P a m e l a J . A d a m s , L i c e n s e d M a r r i a g e & F a m i l y T h e r a p i s tOffices: Carlsbad & Laguna Niguel ~ 760-391-2332 ~ Working with Individuals, Families & Couples ~

www.birada.com ~ pamela@birada.com

Walk This Way: Advice for the Ambler

#9 Learn a Language, do a brainteaser, or challenge your mind in a fun way. This is like surfing for your brain cells--no pressure, just pure fun.

#10 Love Lavender. To ease stress and prepare for bed, soak in a hot tub spiked with a few drops of lavender or simply sprinkle a little on your pillow.

#11 Go Fish. If you suffer from dry eyes, research is showing you need to up your seafood intake.

#12 Try a Probiotic. Supplement with a probiotic to help restore “good” bacteria in your system. Foods that also contain such bacteria are sauerkraut, kefir, and yogurt.

#13 Hydrate. Water, water, water--but free (pure) water. Not tea, flavored water, or carbonates.

#14 Make small talk. Just 10 minutes of chatter a day appears to improve mental function and preserve memory.

#15 Wash Up. To fend off colds and flu, wash your hands well and often.

#16 Give Gratitude. Say thank you to someone once a day and you’ll feel better about yourself.

#17 Walnuts Not Chips. Research is finding that people who eat about 14 walnuts a day are less likely to develop breast cancer.

#18 Honor Your Boundaries. Saying NO may be hard, but you will feel better that you didn’t give in only to feel guilty later that you said YES under pressure.

#19 Honor Other’s Boundaries. Avoid pressuring others to do or say what they don’t want to do or say. Give them the same kind of space you want.

#20 Try Yoga or Gentle Movement. The days of no pain no gain are over. Be kind to your body and it will be kind to you.

#21 Whistle. You’ll be surprised how the sound of yourself whistling will take you into a happy go lucky space.

#22 Try Japanese Food. It reportedly helps with dental hygiene and helps prevent cavities.

#23 Use a Frozen Bottle. Keep a plastic bottle filled with water in your freezer, then use it when you have an ache somewhere. Unlike a cold pad, it rolls with your skin better, especially curvy places like your feet or arms.

#24 Meander. Try going to work a different way, take a new hike, or visit a new place. You’ll be amazed how much it stimulates your body and mind to new fun.

#25 Try the Other Leg. Yes, we may all put our pants on one leg at a time, but it doesn’t always have to be the SAME leg. Challenge yourself to only use your non-dominant leg or hand and you’ll be surprised how it perks up your day.