Today’s Re-Powering Information – I rarely talk about exercise because I feel like I have it covered for you. Today I wanted to reinforce the importance of your commitment to exercise. I mentioned giggling this morning as I looked at Anthony walking to the car all bundled up and laughed out loud to think that we all have to be just a little bit crazy to head out into the dark and cold to run around a parking lot . . . but clearly there is something of value to be had or none of us would be out there –with some of you approaching 2 years of attendance!
There are plenty of reasons for you to stay in bed. It seems as if everywhere we look these days, news of gloom and doom surrounds us. As the stock market continues to display volatility, housing prices go down, and the "experts" debate various bailout packages, our stress levels go up, creating the perfect storm for our physical, emotional and mental health. Add in the stress of the holiday season, and you've got a recipe for disaster. That’s why I am so glad you have boot camp. It’s the most effective stress-buster. Not only does it keep your body firm and healthy, and help you manage your weight, regular exercise is proven to foster an inner peace that will keep your stress level in check and counteract the damage it can do. Let's take a look at why exercise is more important than ever during these worrisome times.
• You experience the "runner's high" - that exhilarated feeling people get after a vigorous run. It's not a myth, and it's not just for runners. During exercise your body produces feel-good chemicals called endorphins, which foster a natural sense of well-being. It also decreases your cortisol, which is the hormone produced when your body reacts to stress. Cortisol is the culprit behind stresses many negative effects - anxiety, weight gain, elevated blood pressure and much more. You don't have to be a conditioned athlete to enjoy these benefits. I hope there are points in the workout where you just feel like you have “kicked in” and feel your inner thighs getting firmer, your legs becoming more powerful and your mid section getting firmer.
• Exercise offers a healthy, natural outlet for your frustrations. What better way to release the tension than through a good, hard workout? Exercise is the perfect way to knock out worry, aggravation and frustration.
• Physical activity creates an opportunity to clear the mental cobwebs and the emotional baggage. Getting deep into your body during a workout will pull you out of your head, creating a Zen-like state that will continue well after your workout is finished. Getting out in the morning gives you a fresh perspective and sets the tone for a more positive day. The mind and the body are incredibly closely connected - a healthy body goes a long way toward fostering emotional and mental health over the long term.
• Regular exercisers exhibit less physical response to stress. Now there's a positive thought!
• Successful people exercise regularly. The renowned Dr. Ken Cooper has studied the impact of regular exercise on top executives for over 25 years. His research shows that CEOs who exercise consistently are significantly more productive, resistant to the demands of leadership and successful than their sedentary counterparts.
So, while we cannot control the economy, we can absolutely control our reaction to it. It's easy to forgo your exercise routine in favor of brooding or working longer hours, but doing so only exacerbates the effects of what you're already facing. Right now the economy is in wintertime. This gives each of us the perfect opportunity to focus our energy in laying a strong foundation for the arrival of spring - it will come. Learn a new skill, register for that seminar you've always wanted to attend, set some new empowering goals, take care of your body and you will reap a bountiful harvest when the economy turns around.
Most gyms want to take your money and hope you don’t show up to take up space on the equipment and wear down the treadmills. I WANT you to show up for every class you sign up for.
I just did an interview this morning and one of the questions they asked was what is the difference in training a 20 year old compared to a 40 year old and the answer is that it depends on how well the 40 year old took care of themselves. 40 year old athletes are in better shape than a majority of 20 year olds. But if they are the typical American, they are in sad shape by the time they are 40. Check out this quote:
There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise. – Journal of the American Medical Association.
Fewer than 6% of women over 40 are considered active. 40 is about the average age in boot camp. You’ve heard of the saying “use it or lose it”.. That rings true for your body. As long as you are exercising you will keep your mental state, joint health, muscle, metabolism, endurance, strength, function and more.
So this may have sounded like a little exercise pep talk. I know you can feel the difference in your body and mind when you exercise compared to when you don’t. I can’t encourage or reinforce enough the importance of regular exercise to feel great and stay younger longer.
End
Enjoy a pumpkin zucchini muffin recipe. Sounds yummy right about now!
Pumpkin Zucchini Muffins
Don't let the rich flavor and mouthwatering moistness of these muffins fool you. You'll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.
Servings: 40 mini muffins
Here's what you need...
• 3 eggs, lightly beaten
• 1 cup natural honey
• 1 cup canned pumpkin
• 1/2 cup butter, melted
• 7 oz pear baby food (or applesauce)
• 1 tablespoon vanilla extract
• 3 cups whole wheat flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 1 cup shredded zucchini
• 1/4 cup chopped walnuts
1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.
2. In a mixing bowl combine eggs and honey. Add pumpkin, melted butter, pear baby food, and vanilla.
3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.
4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.
Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.
End
Have a fabulously fit day!
Tuesday, December 2, 2008
Monday, December 1, 2008
Boosting Your Immunity and Metabolism
Today's RE-Powering Information – As I mentioned, I read The Metabolic Plan in Belize and one of the chapters was on Immunity. Here are some of the highlights:
Poor nutrition impairs immunity. A sedentary lifestyle impairs immunity. Stress impairs immunity and the connection between metabolism and immunity is undeniable. Other things that weaken our immune system are: obesity, smoking and alcohol abuse. I am sure none of this comes as a surprise. If you think about people who are chronically stick, they probably have the standard American diet and lifestyle (stressed, sleep deprived, over fat, too much alcohol, etc). The immune system of the standard Americans is weakened to “get them off the team” so to speak. Smarter more motivated players – the ones who are disciplined to make healthy choices will live longer stronger years.
That’s not so say that we should never get sick, even if we are healthy. Illness was created for a reason – it strengthens our immunity. Illness is almost always stress related. So it’s our body’s way to saying slow down and make some changes. You can’t survive long term under conditions of poor nutrition, stress and sleep deprivation, so illness sets in temporarily. Americans spent $39 Billion last year on over the counter medicines for colds, flu’s, virus’s, etc.
When you do get sick – which seem to hit a lot of people this time of year, the way to rebuild is rest, good nutrition (mostly fruits and vegetables), water and some nutritional support.
If you get a fever, let it run its course. The body heats up to kill off illness and infection (consider I am not a doctor, but am just sharing how the body is naturally made to work). IT may be temporarily uncomfortable, but you are building anti-bodies against future infection. You will continually be exposed to germs to why not naturally be protected. Avoid the over the counter drugs which only suppress the symptoms of illness. As we get older our immune system breaks down – especially after age 40, but it doesn’t have to. Everything (hormones, brain, glands, organs) starts to deteriorate. For a peak immunity wake up, the author Stephen Cherniske recommends:
Green Tea
Garlic
Cayenne
Multi Daily Vitamin
Vitamin E
DHEA
Alpha Lipoic Acid
Aloe Vera
L-Gluatmine
I cut the list down a bit as if it was any longer I know it would not be realistic to comply with. I am confident all of these things are healthful and powerful immune boosters. This is for an immune boost. If you are already mildly or severely (red alert) sick, the list is much longer. If anyone is interested in the full list I would be happy to share it. Most people will not even do this much so I figured I would start here and even if you choose to do one of these things you are going to be better off.
Exercise helps to boost immunity b/c it bathes your lymph cells, improves circulation and oxygenation and removes toxins and metabolic debris. Exercise also circulates blood through the lymphatic system which does not have its own circulatory system.
If you are chronically sick and fatigued, you may want to be tested for heavy metal poisoning. If you have traveled out side of the US, consider testing for parasites.
Speaking of preventing illness, the American Cancer Institute estimates that 80% of all cancers – which effect one in 3 homes are preventable.
When possible, purchase or grow organic foods to avoid toxins, pesticides, and dies, etc. Another good tip is to wash hands regularly. If you knew how many germs you came in contact in unsuspecting places each day, you’d be carrying some wipes or sanitizing gel around with you.
This was just a snap shot of idea’s to call to the front of mind ways to boost your immunity. Your immunity ultimately determines both your longevity as well as the quality of your years. The other component I didn’t mention was the importance of community. If you look at centenarians (people who live to be 100), they are also very community focused so build friendships, be a humanitarian, keep your family close and your immune enhancement will be exponential.
End
Those that we see who are living long lives don't do so without powerful intent that keeps drawing. In other words, what continues the motion forward itself is the continuing setting forth of the new intent that draws life through. In fact, intending for long life assures that you must be leading the parade; people don't start diminishing their life until they stop leading and start falling back into the ranks of the parade, trying to do what others are leading them to do.
Excerpted from an Abraham – Hicks workshop in Buffalo, NY on Tuesday, May 20th, 2003
Poor nutrition impairs immunity. A sedentary lifestyle impairs immunity. Stress impairs immunity and the connection between metabolism and immunity is undeniable. Other things that weaken our immune system are: obesity, smoking and alcohol abuse. I am sure none of this comes as a surprise. If you think about people who are chronically stick, they probably have the standard American diet and lifestyle (stressed, sleep deprived, over fat, too much alcohol, etc). The immune system of the standard Americans is weakened to “get them off the team” so to speak. Smarter more motivated players – the ones who are disciplined to make healthy choices will live longer stronger years.
That’s not so say that we should never get sick, even if we are healthy. Illness was created for a reason – it strengthens our immunity. Illness is almost always stress related. So it’s our body’s way to saying slow down and make some changes. You can’t survive long term under conditions of poor nutrition, stress and sleep deprivation, so illness sets in temporarily. Americans spent $39 Billion last year on over the counter medicines for colds, flu’s, virus’s, etc.
When you do get sick – which seem to hit a lot of people this time of year, the way to rebuild is rest, good nutrition (mostly fruits and vegetables), water and some nutritional support.
If you get a fever, let it run its course. The body heats up to kill off illness and infection (consider I am not a doctor, but am just sharing how the body is naturally made to work). IT may be temporarily uncomfortable, but you are building anti-bodies against future infection. You will continually be exposed to germs to why not naturally be protected. Avoid the over the counter drugs which only suppress the symptoms of illness. As we get older our immune system breaks down – especially after age 40, but it doesn’t have to. Everything (hormones, brain, glands, organs) starts to deteriorate. For a peak immunity wake up, the author Stephen Cherniske recommends:
Green Tea
Garlic
Cayenne
Multi Daily Vitamin
Vitamin E
DHEA
Alpha Lipoic Acid
Aloe Vera
L-Gluatmine
I cut the list down a bit as if it was any longer I know it would not be realistic to comply with. I am confident all of these things are healthful and powerful immune boosters. This is for an immune boost. If you are already mildly or severely (red alert) sick, the list is much longer. If anyone is interested in the full list I would be happy to share it. Most people will not even do this much so I figured I would start here and even if you choose to do one of these things you are going to be better off.
Exercise helps to boost immunity b/c it bathes your lymph cells, improves circulation and oxygenation and removes toxins and metabolic debris. Exercise also circulates blood through the lymphatic system which does not have its own circulatory system.
If you are chronically sick and fatigued, you may want to be tested for heavy metal poisoning. If you have traveled out side of the US, consider testing for parasites.
Speaking of preventing illness, the American Cancer Institute estimates that 80% of all cancers – which effect one in 3 homes are preventable.
When possible, purchase or grow organic foods to avoid toxins, pesticides, and dies, etc. Another good tip is to wash hands regularly. If you knew how many germs you came in contact in unsuspecting places each day, you’d be carrying some wipes or sanitizing gel around with you.
This was just a snap shot of idea’s to call to the front of mind ways to boost your immunity. Your immunity ultimately determines both your longevity as well as the quality of your years. The other component I didn’t mention was the importance of community. If you look at centenarians (people who live to be 100), they are also very community focused so build friendships, be a humanitarian, keep your family close and your immune enhancement will be exponential.
End
Those that we see who are living long lives don't do so without powerful intent that keeps drawing. In other words, what continues the motion forward itself is the continuing setting forth of the new intent that draws life through. In fact, intending for long life assures that you must be leading the parade; people don't start diminishing their life until they stop leading and start falling back into the ranks of the parade, trying to do what others are leading them to do.
Excerpted from an Abraham – Hicks workshop in Buffalo, NY on Tuesday, May 20th, 2003
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