Weight Loss

Since my hip and knee operations, I have backed off exercising as much as I used to and have for the most part been able to keep my weight down. However I have to get back to exercise to make sure that I keep the weight I lost prior to my operations off.  Here are some thoughts on weight and weight loss . 

The whole equation of weight depends on 3 main factors. Those factors are amount of daily activity, gender, and height/current weight.

Your body is a self regulating machine. Internally your body knows exactly how much it takes 
to maintain your weight. And this boils down to a simple equation. This equation is called Basal Metabolic Rate, and by knowing it you will know the next steps you need to do if you want to lose (or gain for that matter) weight.

The Basal Metabolic Rate (BMR) is the amount of energy you need while resting in a temperate environment during the post-absorptive state, or when your digestive system is inactive. In such a state, your energy will be used only to maintain your vital organs, which include the heart, lungs, kidneys, the nervous system, intestines, liver, lungs, sex organs, muscles, and skin. The BMR decreases with age and increases with muscle mass.

The BMR is measured under very restrictive circumstances while awake. An accurate BMR measurement requires that a person's sympathetic nervous system is inactive, which means the person must be completely rested. Basal metabolism is usually the largest component of a person's total caloric needs. The daily calorie needs is the BMR value multiplied by a factor with a value between 1.2 and 1.9, depending on the activity level.

How to calculate your Basal Metabolic Rate Use the calculations below or go to one of these sites

http://www.bmi-calculator.net/bmr-calculator/ 
http://www.myfitnesspal.com/tools/bmr-calculator
http://www.calculator.net/bmr-calculator.html 

In most situations, the BMR is estimated with equations summarized from statistical data. The most commonly used one is the Mifflin - St Jeor equation:

BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5         (man)
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161     (woman)

You can refine this further by factoring the levels of your physical activity into the equation:

Seldom Active- if you do very little or no exercise at all 
Your daily calorie requirements are BMR x 1.2

Occasionally Active - light exercise between once and three times per week
Your daily calorie requirements are BMR x 1.375

Moderately Active - if you do moderate exercise three to five days per week
Your daily calorie requirements are BMR x 1.55

Frequently Active - if you do intensive/heavy exercise six to seven times per week
Your daily calorie requirements are BMR x 1.725

Exceptionally Active - if you do very heavy/intensive exercise twice a day (extra heavy workouts)
Your daily calorie requirements are BMR x 1.9

Thinking of heading for a warmer climate, some tips to stay healthy

It’s hard to believe summer is coming up so quickly.  I hope everyone will be able to take advantage of the gorgeous weather by getting out and being active! Many of us will be heading to warmer climes for the Spring Holidays so we will have an early summer.

I’enjoy swimming, walking and getting out with my family and friends to enjoy BC. No matter where you go, hot weather and unusually busy schedules can create unexpected problems, however. With that in mind, I would like to share some tips for staying safe during those unusually hot spells we get from time to time - not only for seniors, but for their family and friends.

First and foremost, it’s important to check in at least twice a day with loved ones who may be at risk during hot weather. This includes seniors who live alone and have mobility or health issues. If their residence is hot, close the curtains or blinds – or, consider taking them to a mall, library or a friend’s house that has air conditioning.

If you aren't in a position to check in, I suggest getting in touch with an organization that helps seniors remain independent, such as the United Way through their ‘Better at Home’ program, if there is one your community. Better at Home assists seniors with day-to-day tasks and can include something as simple as a friendly visit. More information can be found by visiting: http://www.betterathome.ca/

UV rays can bring a few dangers as the sun is most intense between 10 a.m. and 3 p.m. It’s best to limit exposure to direct sunlight during these hours. Remember that cooler temperatures do not lower UV values. Use sunscreen with UVA and UVB protection and a Sun Protection Factor (SPF) of 30 or higher. It may be best to do outside activities like gardening first thing in the morning, or in the evening.

Drink plenty of water and don’t wait until you are thirsty. I know it’s tempting to have a soda or an iced coffee, but the caffeine and sugar can actually cause you to lose more body fluid.

Dress appropriately. Many of us like to venture outside in shorts and a t-shirt, but it’s best to wear a hat and light-coloured, lightweight clothes that cover your arms, legs and the rest of your skin.

Know the signs of heat stroke. These include headache, flushed skin, nausea and disorientation. If you or someone close may be experiencing these symptoms, move to a shady, cool area right away to cool down and seek help immediately.

Many seniors use medications and some of them may increase your sensitivity to the sun. If you have any questions about your medications, check with your pharmacist or physician.

As we move into our early summer or as summer approaches, please keep these precautionary measures in mind so you can safely enjoy the blue skies before the season turns and cooler weather arrives!

Age Defying Options For Men

With the ubiquitous cosmetics designed for women, who says men don’t need stuff like such? Covertly or not, men put some effort to make them look good. And staying young, too! As the common notion says, men become vainer as they get old. But a lot are hiding this need as this is not too manly for a man. However, the developments of this generation have helped lessen that masculinity notion. 

In 2005, more than a million American men underwent skin treatments, according to the American Society of Plastic Surgeons. Adding to that is the 44% upsurge in the slightly invasive procedures in which men underwent from 2000 to 2005. Vanity has indeed taken its strike to more men.

But what are the exact things men should do and improve for the vanity of looking young to take effect?

Age-defying Skin Treatments

While diet can be very helpful for men to look young and well-rested, men can also do this by some skin treatments that do not require a needle and a knife. 

Men may try microdermabrasion. In this procedure, the surface of skin that contains astounding number of dead skin cells are removed with a vacuum suction device. Together with a mild chemical crystal formulation, microdermabrasion aids in revitalizing the complexion, lessen ultra fine wrinkles, help cosmetics to be absorbed more, and make skin glowing young. This 30-minute procedure results to a more evenly textured skin.

Men may also use chemical peels. These topical products allow peeling of damaged surface of skin. Chemical peels excite production of collagen making the skin firmer with improved texture and with a reduction of surface lines, wrinkles, dark spots, and sun damage. It makes look more relaxed, energetic, and young. More men tend to seek for light chemical peeling which is by the way one of the most common skin treatments among men. However, this light chemical peeling has to be redone for the effect to last for more than a few months. A medium peel’s effects persist about a year.  

Another skin procedure men may choose is the light skin rejuvenation. This procedure invigorates the face using light-based devices such as noncutting laser beams that send off pulsed energy to the skin. Light or laser skin rejuvenation also fuels the growth of collagen to give a firmer skin.

While it does not use of any harsh chemicals, it can reduce lines and help give men a revitalized aura. Despite the fact that it can redden the skin for a little while after the procedure, this procedure requires no extreme aftercare. Really good news for men. 

Another manly option

For a man who is committed to delaying the course of aging, a regular exercise is a must-do. According to the American Heart Association, for a man to build endurance and strength, he should perform eight to 10 types of workouts to be repeated eight to 15 times, and to be done thrice in a week.

An astounding number of studies have shown that a regular exercise fights the thrashing of muscle strength, endurance, and the reduction of muscular and bone density that tends to worsen as men age. In addition to its health benefits, a regular exercise can also make a man a magnet among girls, which quite explains why a lot have been going to the gym.

Staying At Home Is Not Always Equal To Staying Young

It’s hard to imagine aging when you’re always in your home. No sun, no wrinkles. No free radicals, no need for antioxidants. However, if you’re still feeling grumpy; grumpy like you’re aging and you can’t do anything about it, you can use some at-home tips to do wonders.

DE-STRESS YOUR HOME

Look around you. If there’s so much clutter, dust, dirty laundry, these can really ignite your temper. Clean your home and fill it with soothing scents. Ever wonder why a sunset on a really clean bay with the sun glistening on the clear water looks so relaxing? That’s it, cleanliness = good mood.

Save yourself from some self-nagging. Start picking the broom up and clean your surroundings.  Classify the things that you need and not need in your desk. Your working area should also be clean so you can focus on your work faster and focus on your rest longer.

Speaking of rest, try putting lavender or chamomile powder on your sheets just before you sleep. These scents induce sleep-sanctifying hormones to help you get the sleep you deserve. You can also add candles, apply scented oil on your wrists and have feel-good books by the bedside table. Stay away from stressing self-help books. Experts advise love/happiness poetry, fast food fictions or even a diary. Keeping a diary is like befriending yourself. You can use an extra friend, right?

CHECK YOUR VENTILATION

Your pores fluctuate depending on the humidity of the area. If it’s cold, your pores will close. If it’s warm, your pores will open. The ventilation in your home should be just right so your pores will not be very overworked. Notice that when it’s too cold, your skin will also lack the moisture it needs. If your skin lacks moisture, when you get out of that cold area, your skin will overcompensate by producing more oil than usual. Yes, cold weather can breed unhealthy skin too.

If it’s also hot, your natural oils (moisture) will mix with your sweat. And that’s dangerous. Sweat is dirt. Oil WILL become dirt. The equation to acne is actually dead cells/dirt + oil. There are different ways to look young, but to fake teenage acne is surely not the way to go.

USE THE “MOST ORGANIC” TOILETRIES

Your skin is like a sponge. It absorbs all the things that is placed and applied into it.

It is important that you take note of the chemicals that you put on your skin. Read and analyze very carefully. Let’s say you use a facial wash, a toner, a moisturizer and a face powder every day. Let’s also assume that each of these things contain 20 chemicals. (Actually, that’s a conservative approximate.

Take a peek at the pack of your facial wash and toners; they contain compounds which you almost cannot read.) So every day, excluding the chemicals that may get to your skin when you go out, you take in at least 80 kinds of chemicals on your skin. It sounds glaring, right? However, the effects are not seen abruptly.

The best that you can do is to choose your toiletries right. Choose the most “organic” cosmetics, soaps, lotions, etc. There are a lot of cosmetic / toiletry product lines in the market which swear to be hypo-allergenic, non-comedogenic (won’t clog your pores) and were not tested on animals. They may be a tad more expensive but trust me, they’re worth it.

Staying young involves more than just taking care of your skin and your body. Remember to also keep a happy and optimistic state-of-mind to compliment the glow you have on your face!

Social and Personality Development

We can develop self- discipline, which allows us to take control over the circumstances and emotions that push us away from social and personality development. The emotions demand instant attention because when the emotions are floating around, it robs us of self-discipline and power to take control of our life. 

How do I develop self-discipline or control? 
Developing a higher plane of consciousness is a part of developing self-discipline or control also. When you develop a higher plane of conscious, it allows you to analyze the inner self effectively and become aware of the emotions. Untamed emotions often lead to havoc. These emotions are often triggered by outside sources that trigger memories from the past. It causes the emotions to feel challenged because of the confusion. Self-awareness means you know your self, well. It is essential, since it can help you with developing a positive outlook on life.  

As follows, the solution to cultivating self-control is to develop your inner knowledge to help you with recognizing your weaknesses and strengths. A person can alter the emotions effectively to control how you behave or respond to external triggers. Self-control is fundamentally needed for a person to have a distinctive or well-defined identity of self. Then again, this self-control must be developed so that it continues to be part of the cause in shaping your life in a moral and constructive sense.

Self-discipline is your willpower and is developed from inner strengths. Willpower ultimately becomes your strength of mind. One must avoid self-indulgent behaviors and habits to cultivate Strength of mind so that it leads him through social and personality development. Willpower is nurtured by restraining self from self-indulgence and bad habits. When temptations come along your willpower once developed will step in and allow you to take control. 

Alluring temptations are some of the main reasons that people fall short of identifying self, since they fall into the snares, which guides them down the wrong path in self-development. For the reason that the dazzling colors of badness lead many, people astray, which they will rush to do what is bad. Clearly, this occurs from lack of self-control and discipline. 

When you have developed self-control and discipline, it is possible to shun the bad and continue on your journey to social and personality development. When you have a pure heart, i.e. the resulting of self-discipline it often moves you to feel motivated. You start to think positive, love self and others, accept and continue looking ahead in a positive light.  

Feet that are running to badness will cause the process of social development to decline, which you will often find yourself wallowing in self-pity. Slowly you will abandon good habits and behaviors that could have lead you to cultivate natural traits, such as the personality sooner. 

We need to develop self-resilience and resist what is bad while working harder at doing what is good. Since, self-control is a fruitage of the spirit; consequently, we must develop a love for self and others. 

We see that we have many steps to follow in developing the personality and social skills we need to succeed. While only a few points were addressed, we still must consider our personality type, and level of development we have accomplished. You can use many tests found online to help you figure out your personality type and the level of accomplishment in developing your social self. Be sure to check out the freebies. Learn some information about meditation and other natural techniques as well to help you with social and personality development. 

Hippies

A lot of baby boomers would like to forget that one of the watershed movements that defined the personality of this generation was the time frame dominated by, for lack of a better word, hippies.  That term that seems somewhat quaint and antiquated now had a tremendous power in the mid to late sixties when it carried with it the impact of tremendous social change as well as a massive shift in public morality and consciousness.  So while this is often a time of a bit of embarrassment for the baby boomer generation, it is also a formative part of their history and it deserves respect for that reason.

To be fair, not all baby boomers were hippies.  I was not one, nor were many of my friends. As is often the case, the hippie movement was something that got tremendous media coverage but it represented only a small portion of the baby boomer population at the time.  By percentage, very few of that age group actually joined the “tune in, drop out, turn on” society of the hippies.  But because hippies were a colorful, eccentric, flamboyant and sinful crowd, they titillated the public interest any time there was a public spectacle brought on by hippie gathering.

But despite being few in number, the hippie culture did send waves of change into the society at the time.  Part of that was because there was a general discontent with the Vietnam War.  So when the hippie movement became linked with the antiwar movement, they blended to where there was virtually no distinction.  Add to that big changes in youth culture brought on by the explosion of new musical styles and changes in lifestyle and worldview that the new cultural leaders in the rock music world promoted and you have a formula for the hippie movement becoming a watershed shift of social values in a generation.

Rather than just look back on the hippies with mild amusement, it may be best to review this important part of our past and notice the good this part of our history left for the boomer generation to carry forward.  While on the surface we associate hippies with drug use and free love (e.g. sex), the actual movement itself was grounded in tremendous sense of value, morality and social responsibility. 

The youth movement at the time held a mirror up to society and demanded we look. Moreover, for the first time ever, it held public figures accountable for actions that were taken that harmed the public good.  This was revolutionary to be sure and it has made the public more demanding and scrutinizing of the government ever since.  And that is a good thing.

There was a strong thread of ethics and philosophy in the hippie social system that, while different from what America and the world was used to, was grounded in a fierce devotion to right and wrong in the hippie or counterculture movements.  Along with a strong commitment to the values of that society, hippies and associated societies were fearless and uncompromising in their willingness to put themselves on the line to see their values translate into public policy.  This was an element of the hippie subculture that made it so explosive.  Because the youth movement was so willing to demonstrate and make grand and flamboyant public statements to emphasize their political, ethical or moral outrage, things changed in a way that the country had never seen before. 

The counter culture of the sixties literally put the power for change back into the hands of the people.  And that is in step with what the founding fathers wanted for America and something we can be thankful to the hippie movement for giving back to our society.  

Older Ladies

This one's for the ladies. It's about celebrating and embracing your bodies just the way they are. This catchy song is going to spread like wildfire. Just received this clip on Facebook, it is great and I hope you watch it:

The clip is called Older Ladies by Donnalou Stevens 

Enjoy!

<iframe width="560" height="315" src="//www.youtube.com/embed/O4QzHeUE-CM?rel=0" frameborder="0" allowfullscreen></iframe> 

Small change can lead to big results

We know that small changes can add up to big results? You could call it “making healthy substitutions” or “do this instead of that.”  Here are some ideas on how to make some small changes

On busy days, divide exercise routines into small segments spread throughout the day. It will keep you from feeling squeezed for time. And it will break up the amount of time spent sitting at your desk. 

Exchange 30 minutes of seated sofa time with standing stretches while watching your favorite TV show. 

Another option:  do crunches on an exercise ball when the show is on. 

Turn it up a notch—walk at an increased speed to burn more calories. Buy a pedometer and compete with the husband or office coworkers on who takes the most steps per day. 

Sneak in exercise by participating in a favorite sport or activity like swimming, hula hooping, dancing or tennis. 

Fun trumps an obligatory exercise routine any day of the week. 

Staying active can keep you healthy

A study published in the Archives of Internal Medicine suggests that being physically active slows down the rate at which your body ages. Nothing gets in the way of an active lifestyle quite like a hip replacement, or paying for one.

Constant exercise throughout your life will keep your bones and muscles strong, allowing you to remain physically active longer. Doing nothing will allow your body to degrade at an accelerated rate, which will prevent you from ever being as fit and mobile as you would be if you had maintained your body throughout your life.

Getting fit in your old age may not be an option, while staying fit is much more doable. As exercise is the best preventative medicine for first world killers, such as cardiovascular disease, and a healthy, natural way to stave off depression and other mental illnesses, this will keep some of the most daunting obstacles to your happy retirement out of your way.

This will keep your healthcare costs low, which is very important considering the AARP expects that the average couple retiring today will need a quarter million dollars saved up just for medical expenses. If you want to save your money for the good stuff, put in the effort to stay healthy.

Age-related memory loss.

 Think it's inevitable? Here's why you might want to think again.

Buying into the stereotype that memory function automatically dwindles with age could become a self-fulfilling prophecy, research shows.

At least that's what happened in one study. When older adults (ages 60 to 70 years) were given cues that people their age tend to suffer from memory loss, they actually performed more poorly on memory tests than a control group not exposed to such cues. Likewise, older adults who felt looked down upon -- or stigmatized -- due to age also fared poorly on memory tests. Bottom line: Anxious thoughts about negative stereotypes may disrupt your working memory. So think positive!

Okay, positive thinking is no guarantee against memory problems -- but a positive attitude is always a healthier choice. For a full-court defense against age-related memory loss, here are some other ways to sharpen your noggin:

Stay in touch. Staying connected to family and friends can nourish the connections in your brain.
Eat right. Find foods that will empower your brain, not strain your brain.
Sleep tight. Power naps can help recharge your brain.
Step it up. Walking today means a better memory tomorrow.

Walking a Habit for health

5 Ways to Make It a Habit
  I took up walking when I retired and when I was healthy I was walking 7 kilometres a day every day rain or shine, but when my knee started giving out along with my hip, walking became painful and was moved to the back of the burner. When I finally admitted that I could not walk because of the pain I was frustrated and sad. However, I am back on my feet with my knee being replaced and so I have started to walk again. Here are some ideas of how to get walking back into your routine. 

1. Schedule it.  I would set a time for me 3:00 every day for a walk,  Different times work for different folks, but the key is to treat walking as an automatic "must" on your daily list -- like brushing your teeth or taking your vitamins -- then there's no debate about whether you will or won't do it. Before long, it'll be a rock-solid habit.

2. Get a buddy. This works for some who need more motivation, I walk alone as it gives me time to go over the events of the day and to day dream, but I have my walking supporters who ask me if I walked. Having a friend (human or furry) waiting for you to take a walk gets you out there day after day. Your walking "buddy" doesn't even have to be somebody you see. It can be a pal with whom you check in every day, by phone or online. If your pal doesn't get your daily "I just walked" message, he or she knows to give you a get-going poke. Don't have a buddy? You do now. Talk to other Sharecare walkers.

3. Add some fun. Dying to play Boggle on your smartphone? Head outdoors or hop on the treadmill, and think up words while you walk. Addicted to recorded romance novels? Listen to them only while you stride along (just don't run into anything when it gets steamy!). Whatever makes walking more fun for you, do it!

4. Keep track. A walking log, a pedometer, even a little notation in your calendar -- it's all good. That's because keeping track of your miles and goals increases your odds of sticking to your plan.

5. Reward yourself. We're all for bribery when it comes to exercise. Give yourself a walking goal of, say, 10 miles per week for a month, or 60 minutes a day for a week -- and if you're successful, treat yourself to a massage or a gotta-see-it movie or a new MP3 player for your walking tunes or recorded books. Walking keeps you healthy, it is fun and good for the spirit. 

Citric Acid Cleanses the System

Lemonde in the summer has always been a treat for me, and now I know it is good for me as well. A win win situation  as we start the summer season.

The following is part of an article by Dr. David Jockers who owns and operates Exodus Health Center in Kennesaw, Ga. He is a Maximized Living doctor. His expertise is in weight loss, customized nutrition & exercise, & structural corrective chiropractic care. For more information on him  go to www.drjockers.com

Citric acid can also play a very important role in chelating out abnormal calcium stones. It has a unique ability to form soluble complexes with calcium that many have used to eliminate pancreatic stones and kidney stones. This mechanism can also help prevent calcium deposits from building up in the arteries that promote cardiovascular disease.

Clean water with lemon provides the body with hydration, anti-oxidants and electrolytes. Lemon is a rich source of the immune boosting vitamin C. It also has good quantities of electrolytes such as potassium, calcium and magnesium. Lemon is a tremendous source of citrus bioflavonoid anti-oxidant phytonutrients that have been given the label Vitamin P.

Vitamin P consists of the flavonoid glycosides hesperetin and naringenin among others. Studies have shown that vitamin P enhances the anti-oxidant capability of vitamin C. These bioflavonoids also improve capillary permeability and overall blood flow. This is especially important for oxygenating tissues and maintaining normal blood pressure. These anti-oxidants have also been shown to reduce swelling, venous backup and edema.

Upon rising take 1 full lemon and squeeze it into 16-32 oz of fresh clean water and drink. Be sure to eat out the membranous parts of the lemon where the majority of the pectin fiber and citrus bioflavonoids are located. Stevia can be added to form sugar-free lemonade. Apple cider vinegar and various herbs can be used to boost enzymatic and anti-oxidant potential.

Sources for this Article Includehttp://www.quantumbalancing.com/news/lemon%20water.htm
http://www.nutrition-and-you.com/lemon.html
http://www.naturalnews.com/033649_citrus_bioflavonoids_oxidative_stre...

A Natural Approach to Undoing Constipation

At my age constipation is a concern for me and my friends and so I found the following article of interest, I hope you do as well.

Try these ways to stay regular all day, every day. By  Leona Harter, L.Ac. for elephantjournal.com

In today’s high stress world of fast food and eating on the go, the days of sitting down and enjoying our food are almost a thing of the past.

As a result, our society is plagued with poor digestion: heartburn, acid reflux, constipation and diarrhea are common symptoms experienced by almost every adult.

Today, I’m going to address constipation. As we all know, chronic constipation can be hard to stop or eliminate, especially if the colon has become weak from taking too many laxative products. In most cases, the colon will have to be retrained on how to have a proper bowel movement.

For those of you that have mild constipation, here is a morning smoothie that will help activate your colon; this smoothie is packed with nutrients that your body will use to regenerate your colon and body. I suggest making enough so that you can drink part of it right away and still have some leftover to put into a thermos, to drink around ten in the morning.
When I make this drink, I start by putting things in the blender without measuring—you can do the same and make adjustments as you go according to your own tastes. Here we go:
> one peeled banana
> four to five strawberries or other type of berries (or fruits)
> one tablespoon of lecithin granules
> one to two teaspoons of flax seed oil
> equal amounts of almond milk and apple juice

In a coffee grinder, grind up around a teaspoon or less of the following:
> Brown sesame seeds: These are high in lecithin, vitamin C, E and calcium. They improve liver function and help with constipation.
> Sunflower seeds: These are high in protein, calcium and iron. They are one of the best natural foods which feed the entire body.
> Flax seeds: These are high in fiber and provide bulk for your stools.
> Almonds: Use around six to seven. They are high in calcium, phosphorus and have some B-vitamins. Only eat a few if you are watching your weight, as they are high in calories.

After grinding the seeds, place them in the blender and blend everything for about three to four minutes. If you need a little sweetness, you can add a small amount of honey or agave nectar but do not add refined sugar. Personally, I find this drink to be sweet enough, without adding additional sweetener.

The powder of a few acidophilus capsules can also be added; these probiotics also aid the digestive process and can help balance your intestinal flora. If I don’t add the almonds,  just place all the tiny seeds into the blender, without grinding them up—the blender will break them up.

This is a powerful smoothie that helps give you energy to get you up and going in the mornings and it also helps to activate your colon to get things moving from the inside out… literally.
Combating chronic constipation may require more dietary and lifestyle changes than just a smoothie, in order to obtain long term results. Many times, simple changes can help relieve your symptoms and manage constipation. For chronic issues, a successful treatment plan may take time and effort.

The following diet and lifestyle changes can help tremendously (remember, changes can take time, so start slowly and make changes gradually):

1. Eat a high-fiber diet. Make sure you’re getting at least twenty to thirty-five grams of fiber each day. This will help your body form soft, bulky stools. High fiber foods include beans, whole grains, and fresh fruits and vegetables. Limit your intake of low fiber foods; these include meat, cheese and processed foods.
2. Get regular exercise. Physical activity is not only good for your cardiovascular system, it can also help to stimulate your intestinal activity.
3. Drink plenty of water. Adequate fluid intake helps to soften your stools. Dehydration starts from the inside out. Without proper hydration, your intestines cannot function properly.
4. Stay away from laxatives. These substances can be very habit forming—they also weaken your intestinal tract until you are unable to have a bowel movement without them. These should only be used under the supervision of a medical provider and even then, only as a last resort.
5. Learn pelvic floor exercises. If constipation is caused by a pelvic floor dysfunction, biofeedback therapy can be helpful. Learning to coordinate your pelvic floor muscles with your abdominal muscles can help improve your bowel movements. If you cannot find a physical therapist that offers biofeedback therapy, find a yoga teacher. Yoga can teach you to control your pelvic floor muscles and most yoga instructors can show you specific exercises to practice at home.
6. Get an abdominal massage. Although Mayan abdominal massage is a specialized massage technique that helps balance the internal organs, almost any licensed massage therapist is trained to perform abdominal massage. This can assist intestinal activity and help retrain the intestines to work properly.
7. Book an acupuncture appointment. Regular acupuncture treatments can help rebalance the body and correct the underlying imbalance that is causing the constipation to occur to begin with.

Constipation is defined as a prolonged period (three to five days) between defection where bowel movements are dry and/or hard to pass and usually accompanied by feelings of distention and/or fullness in the lower abdomen. If this condition is constant and continues longer than three months, the problem is considered chronic.

Everyone has occasional bouts of digestive upset—but under normal circumstances the body is able to rebalance itself relatively quickly.

If the problem becomes chronic, you should always seek medical advice to rule out any physical reasons or underlying medical issues. However, whether or not an underlying issue is found, it is never too early to start living a healthier lifestyle.

Remember, your health starts on the inside, so don’t let an annoying thing like constipation get the best of you!

elephantjournal.com, is your guide to ‘the mindful life’: yoga, organics, sustainability, genuine spirituality, conscious consumerism, fair fashion, the contemplative arts…anything that helps us to live a good life that also happens to be good for others, and our planet.

Is coconut a superfood?

An interesting question posed and answered by Fiona Baker in an interesting and I thought informative column on this food, which she published in  Body and Soul in September 2012

Our experts weigh in...

A growing band of supporters - including scientists - are singing the healing and restorative praises of coconut.

They cite research and evidence to back their arguments and claim this humble, hairy fruit contains properties that can prevent, or even cure, a wide range of ailments from heart disease to Alzheimer's.

They haven't convinced everyone: the Heart Foundation strongly disputes their claims and says coconut oil in particular is an unhealthy saturated fat and should be avoided. But retired CSIRO scientist and honorary research fellow at the University of Queensland, Mike Foale, says the Heart Foundation has got it wrong. Foale has been studying the coconut palm for more than four decades and believes coconut is a superfood.

"There is both scientific and abundant anecdotal evidence of great health benefits, including increased energy, weight loss, natural antibiotic activity, cholesterol reduction and insulin stabilisation," Foale says.

While the popularity of bottled coconut water could be described as a fad, Foale is a devotee of the oil. "Coconut oil is a staple for millions of tropical coastal people worldwide and those people do not suffer from heart disease while on their traditional diet," he says.

The case for coconut

"Coconut oil is the healthiest oil on earth," says Dr Bruce Fife, who runs the Coconut Research Center in the US. While he doesn't dispute that the oil, extracted from the meat of mature coconuts, is mostly made up of saturated fat, Fife says scientific evidence shows it is a healthier version.

"Coconut oil is unique because it is composed predominately of medium-chain triglycerides (MCTs)," he says. "The size of the fatty acid is extremely important because physiological effects of medium-chain fatty acids in coconut oil are distinctly different from the long-chain fatty acids more commonly found in our diet.

"It's the MCTs in coconut oil that make it different from all other fats and, for the most part, gives it its unique character and healing properties. Few foods nowadays contain MCT. By adding coconut oil to your diet you can literally eat your way to better health."

He cites a long list of ways coconut oil has been found to benefit human bodies. He says it:

• Protects against heart disease by increasing good cholesterol and lowering the ratio of bad and good cholesterol.
• Helps treat malnutrition because it is easy to digest and absorb.
• Kills disease-causing bacteria, fungi, yeasts and viruses because of the antimicrobial effects of its fatty acids.
• Helps diabetics by slowing sugar release into the bloodstream.
• Prevents strokes and brain disorders such as Alzheimer's and Parkinson's.
• Boosts metabolism and increases energy because it is more likely to be burned as fuel than stored as body fat.

However, these claims are hotly contested by major organisations such as the Heart Foundation and the Dietitians Association of Australia (DAA). Fife dismisses such bodies' lack of support for coconut oil as "prejudiced and outdated".

"Saturated fats do not cause or even promote heart disease," he says, citing a 2010 research survey that looked at 21 different studies. "There was no evidence saturated fats were harmful."

The case against

While protection against heart disease is one of the claimed benefits of coconut oil, the Heart Foundation ironically strongly recommends avoiding it.

"Coconut oil, milk and cream are all high in unhealthy saturated fat, which raises bad cholesterol levels, clogs the arteries and increases the risk of heart disease," says Barbara Eden, the Heart Foundation's senior manager of food supply.

"Our recommendations are based on good-quality scientific evidence and don't recommend eating foods high in saturated fat. There are many healthier oils that don't raise cholesterol levels or increase the risk of heart disease."

DAA spokeswoman Tania Ferraretto agrees and says the evidence of any health benefits from coconut oil is inconclusive.

She believes it is a dietary fad and consumers should beware of any product that makes broad-sweeping health claims.

"It has a high saturated fat content – 85 to 90 per cent – which should be avoided," Ferraretto says. "A product like coconut oil is not ever going to provide a miracle cure. If you want to be healthy, eat a healthy diet and exercise."

Perhaps the last word should go to the findings of a 2010 research conference that concluded the effect of a particular food on heart disease should not be judged solely by how much saturated fat it contains, because different saturated fatty acids may have different cardiovascular effects.

More research is needed, but in the meantime, there's one thing we can all agree on: coconut products taste great.

Coconut oil prevents tooth decay

Coconut oil fights bacteria responsible for tooth decay and could be a healthy, non-chemical additive in toothpaste and mouthwash, Irish research suggests. Scientists found that when the oil was treated with digestive enzymes it became a powerful killer of mouth bugs that can lead to dental caries.

How much coconut oil?

The Coconut Research Center's Dr Bruce Fife recommends one to three tablespoons of coconut oil a day for health maintenance. It can be used for frying and baking or it can be added to foods such as popcorn instead of butter.

+ Coconut meat (raw): The super high-fibre content acts like a probiotic, feeding  the good bacteria in the intestines and keeping you regular.

+ Fresh coconut juice: Rich in electrolytes, it aids in hydration, providing minerals essential for bodily functions such as movement and brain function.

+ Coconut oil (from the meat): Said to have numerous benefi ts, from protecting against heart disease to helping with weight management.

+ Coconut cream/milk: High in lauric acid, it may boost your immune system and protect against viral and bacterial infections.

Walking: Not such a pedestrian activity

An interesting view on Walking, (which I love to do) written by  John Chiramal

One thing you may have noted about our iconic religious figures of the past, like Mahavir, the Buddha, John the Baptist, Jesus Christ, Bodhidharma, Mohammed, Guru Nanak, Drukpa Kuenley, et al: you name them, they all did their fair share (and some) of walking.

So, the next time you trudge your way to school, work or shop, keep that in mind.  When you walk, one thing’s for sure, even with no one beside you, you’re still in the best company.

There were no cars in their days, of course; still, one gets the sense those luminaries would have sniffed at a lift, and plumped for good old shank’s pony as ever.  The fact is, save for a now and then mule or camel ride (and tiger’s back, in Guru Rinpoche’s case), they went about their (and/or God’s) biz on their own two feet.

For there is no better way to get your message across to the masses – ask any politico – than to rub shoulders with those you wish to reach.  At present, the politician may be the sole (and last) public figure to appreciate the value of pressing the flesh.

Something, in the spiritual context, some say, is not practical today.  Mores the pity, say I.  Though televangelists and globetrottereincarnates may beg to differ.

Still, in my mind, there is no doubt that, with the ascendancy of technology, religion has been made to play second fiddle in the ensemble of modern life.  It almost looks like most of the great souls, who walked this earth, showed a clean pair of heels, either by chance or choice, before the wheels rolled in.

Hikes that changed the course of history 

Two epochal tramps that spring to mind, I’m sure you’ll agree, are Mahatma Gandhi’s Dandi March and Chairman Mao Zedong’s Long March.

To recap, at the risk of boring you, let me share a brief history lesson.

On March 12, 1930, Gandhi and 78 satyagrahis (exponents of non-violent resistance) set out on foot for the coastal village of Dandi, Gujarat, over 390km from Sabarmati ashram, their starting point.

He arrived at the seashore on April 5.  The next morning, after a prayer, Gandhi raised a lump of salty mud and declared, “With this, I am shaking the foundations of the British Empire.”

He then went on to boil it in seawater, to produce, what was then, illegal salt.

Mao’s Long March, on the other hand, was a military retreat by the Red Army of the Communist Party of China, to shake off the pursuit of the Kuomintang (KMT or Chinese Nationalist Party) army.

There was not one long march, but a series of them, as several red armies in the south escaped to the north and west.  The march from Jiangxi province, which began in October 1934 and covered some 12,500km over 370 days, was the most well known one.

The Long March sparked the rise to power of Mao Zedong.

 A well-known walker and not so renowned one

John Chapman, better known as Johnny Appleseed, is closely linked with the domestication of America.  In the early 1800s, he roamed the frontier, planting apple seeds and helping to make the wilderness a home for the spreading pioneers.  He planted over a hundred thousand square miles of apple orchards in western Pennsylvania, Ohio, and Indiana.

Johnny Appleseed was, to draw it mild, an eccentric.  A vegetarian, who walked barefoot, also out of character with his times, he was kind to animals and made friends with the Indians.

He preached a Christianity that had a healthy dose of nature-worship, and embodied two extremes: the rough-and-ready free spirit and the gentle altruist.

This second walker of my choice is Nain Singh Rawat, one of the first pundits to explore the Himalayas for the British.  Hailing from the Johaar Valley of Kumaon, he mapped the trade route through Nepal to Tibet, found out for the first time the site and height of Lhasa, and mapped a large section of the Tsangpo, a major Tibetan river.

Of his prodigious feats of survey, it was remarked “his explorations have added a larger amount of important knowledge to the map of Asia than any other living man”.

He was trained by endless practice to take a pace (in the footsteps of the Buddha, as if it were), which, be it uphill, downhill or on a plain, stayed the same – thirty-three inches.

Next, he learned how to keep an exact count of steps taken in a day, or between any two landmarks.  This was done with the aid of a Buddhist rosary, which had one hundred (as opposed to the 108 that is the norm) beads.  Each complete round of his ‘secular’ rosary, thus, tallied ten thousand paces or five miles.

The intrinsic value of a walk

Not to belabour the obvious, let me mention in passing how walking can act like a tonic to the system.

Walking is a gentle, low-impact workout that can ease you into a higher state of fitness and health.  It’s a form of exercise almost anyone can do.  Safe and simple, it needs no practice.  And the health benefits are many.

To list some, walking can help you:

• Lower low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)

• Raise high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)

• Bring down your blood pressure

• Reduce your risk of or manage type-2 diabetes

• Raise your spirits

• Stay strong and fit

All it takes to reap these fruits is a routine of brisk walking.  It doesn’t get much simpler than that.

As for the “no pain, no gain” brigade, it’s just talk, a mask for the masochistic bent.  Research shows that regular, quick walks can reduce the risk of heart attack by the same amount as more robust exercise, such as jogging.

The Shocking Truth About Candy Rewarding 1

By Raluca Schachter

Guest writer for Wake Up World

A pat on the back and a big smile of appreciation. A hand-made crown of flowers and twigs. Longer times to play and a visit to the park. These were the types of rewards I received from my teachers and parents when I was a child. Guess what? I went through more than 20 years of school with NO CANDY or KIDDIE FOOD as rewards! I survived! Oh my, how was that possible?

Seriously, CANDY-MANIA is out of control. I’m so tired of people offering me and my family CANDY everywhere I go, no matter what the occasion! It became more than a simple indulgence. It grew deep addictive roots around it.

Studies have shown that sugar is actually more addicting than cocaine, since it tastes better!

“In most mammals, including rats and humans, sweet receptors evolved in ancestral environments poor in sugars and are thus not adapted to high concentrations of sweet compounds. The supranormal stimulation of these receptors by sugar rich diets, such as those now widely available in modern societies, would generate a supranormal rewards signal in the brain, with the potential to override self-control mechanisms and thus to lead to addiction.”

Here is how a typical day for a typical family looks like, in a society that became addicted to CANDY:

Morning. Mom takes her kid to school where she receives rewarding CANDY because she wears her school spirit t-shirt on that particular day.

Birthday celebration in class. Since  parents can’t bring treats that get messy and require too much cleaning, everybody will have a CANDY-type of “treat”, pre-packaged, never-goes-bad, fluorescent non-food, most likely in the form of muffins.

After she drops off her kid, mom checks out the school’s up-coming events and makes a list of things she needs to buy for all these. Let’s see: it has to be cheap, known and loved by everyone and in big quantity. She runs to the local grocery store where she buys packages of CANDY like gummi bears, M & Ms, loli pops and fruit rolls. Done!

She goes to the bank where the teller is so nice and offers her a CANDY, just to show her how much the bank is appreciating her as a customer.

After a few more errands she runs back to school to pick up her kid. The kid comes out of the class with a big smile, holding in one hand CANDY leftovers from the birthday celebration and in the other…you guessed! another rewarding CANDY, a “licorice” that she received for exceptional behavior in class! (as you noticed, “licorice” is in commas, because there is nothing in this toxic candy that resembles the healthy licorice plant!)

Afternoon. Mom and child get ready to go to the pediatrician. Child throws a fit in the car (no wonder after all the candy and school hours, a recipe for disaster is in place). Mom tries to focus on driving and throws another CANDY to her child in the back, to “calm” her down…

They reach the doctor’s office. All goes well and because the child puts herself together and stops crying, hence presenting such a good behavior, the nurse is rewarding her with…you guessed again! Another CANDY!

It’s evening now and the whole family just had dinner. They all agree they had such a full, hard day. They look at the cupboard thinking the same thing: well, we all deserve a “treat” today, we  worked so hard and did our best… Don’t you think it’s about time we had some…CANDY???

I hope you see the big picture here…And for the non-believers that still invent excuses to have CANDY, here is a glimpse of the top 4 toxic ingredients these contain and how they affect our health:

1. High Fructose Corn Syrup (HFCS)

HFCS is in virtually every candy and hard to avoid. It is strongly connected to obesity, heart disease, diabetes and liver problems. Plus, it comes from Genetically Modified Corn (GMO) – no, that doesn’t feed the world, it feeds your disease.

2. Artificial colors

Food coloring (especially Blues 1 and 2, Red 3, Green 3, and Yellow 5) are associated with a handful of cancers, allergic reactions and asthma. Many of them have been banned in various countries around the world. You can still find plenty in US.

3. Trans fat

Very common in most candy bars. They lead to clogged arteries and overall inflammation in the body. Trans fats generate a multitude of imbalances in the body and are one of the major reasons for poor health. There is no safe amount of trans fat in your diet and you should avoid it like the plague.

4. Sodium

To counteract the nauseating sweetness of HFCS-supercharged candies, most are balanced with a hefty dose of salt. Often high amounts of processed salt leads to high blood pressure and stroke. There is a big difference between this type of salt and the healthy variety like Celtic and Himalyan Salt.

Still not convinced?

Then brace yourself for what follows!

9 herbs you can grow yourself cont

How to Make an Herbal Tea

The process of making a pot of herbal tea is in itself healing.  Perhaps that has something to do with the proactive effort involved in doing something positive for one’s own self and well-being.  And luckily, brewing an herbal tea is easy.

To make an herbal tea, first bring some cool water to a boil.  While waiting for the water to boil, fetch a non-mental container that will be used to brew the tea.  A quart mason jar works nicely or this purpose.  You do not want to use a metal container since the metal may interfere with the purity and taste of the tea.

Add 2 tablespoons of fresh (or 1 tablespoon of dried herb or crushed seed) to the empty pot or jar for each cup of water.  Then, and this is the important part, add an extra 2 tablespoons of fresh (or 1 tablespoon of dried) herbs “for the pot.”  So, for example, if you are making 2 cups of hot tea, you would use 6 tablespoons of fresh herbs or 3 tablespoons of dried herbs.

Pour the boiling water over the herbs and let them steep, covered, for about 5 minutes give or take.  There is no  exact time since everyone’s strength preference is difference.  When ready, strain the herbs and pour the tea into a cup.  At this point you may want to garnish your heavenly – and healing – cup of tea with honey, citrus fruits or addition herb springs.

For iced tea, increase the quantity of herbs in the basic recipe by 1 1/2 to allow for dilution from the melting ice.

The Final Word

In reading about these herbs, you may have noticed that many are reputed to have the same or similar healing qualities.  Do they work?  I can personally vouch for Rosemary and Lavender which I have used as both a tea and as an essential oil.  I leave it up to you though, to be the final judge.

One thing that is true is that with a little time and for a nominal cost, you can grow the makings for healing teas, infusions and balms in your own garden. Add a dose of sun and some rich pitting soil and you will be set to go.  Just keep in mind that while perennial plants will flourish over the winter and will be there for you the following spring, annual plants must be reseeded or restarted every year.

If you would like to learn more about the healing properties of various herbs, the University of Maryland Medical Center has an excellent web site with a lot of useful information about herbs and other alternative medicine topics.  Click on “herbs” then scroll down the right to the particular herb you would like to learn about.

Also note this disclaimer:  I am not a doctor and anything I write should not be construed as medical advice.  If you have a serious condition, consult a physician or nurse practitioner if one is available.  And if not, consult a reliable reference such as my favorite, The Doom and Bloom Survival Medicine Handbook.

Enjoy your next adventure through common sense and thoughtful preparation!

Gaye

About the Author

Gaye Levy lives and teaches the principles of a sustainable, self-reliant and stylish lifestyle through emergency preparation and disaster planning. She does this through her website at BackdoorSurvival.com, an online preparedness blog that provides lifestyle tools, tips, and thoughts to guide you through the back door of life in the 21st century. With an emphasis on prepping and survival, she writes about and shares practical, thoughtful, and inspirational tools for survival in uncertain times.

Backdoor Survival is currently listed on the Survival Top 50. In addition, Gaye is a frequent guest on the Preparedness Radio Network and the soon to be author of a book on 21st century preparedness. Also known as SuvivalWoman, Gaye  speaks her mind and delivers her message with optimism and grace, regardless of mayhem swirling around us.

You can find Gaye through her website at Backdoor Survival, on the Backdoor Survival Page on Facebook, and as Survival Woman on Twitte