Giulignl’s Weblog


10 health habits that will help you live to 100
May 20, 2009, 12:24 pm
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Deborah Kotz | U.S. News & World Report

May 18, 2009

The biggest factor that determines how well you age is not your genes but how well you live. Not convinced? A new study published in the British Medical Journal of 20,000 British folks shows that you can cut your risk of having a stroke in half by doing the following four things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.

While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress–the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. But, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits.

1. Don’t retire.

The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. “After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables,” says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. Farming isn’t for you? Volunteer as a docent at your local art museum or join the Experience Corps , a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.

2. Floss every day.

That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease.

3. Move around.

Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones. Don’t worry if you’re not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you’re not into weight lifting.

4. Eat a fiber-rich cereal for breakfast.

Getting a serving of whole-grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues.

5. Get at least six hours of shut-eye.

Instead of skimping on sleep to add more hours to your day, get more to add years to your life. Those who reach the century mark make sleep a top priority.

6. Consume whole foods, not supplements.

Strong evidence suggests that people who have high blood levels of certain nutrients–selenium, beta-carotene, vitamins C and E–age much better and have a slower rate of cognitive decline. Unfortunately, there’s no evidence that taking pills with these nutrients provides those antiaging benefits. Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.

7. Be less neurotic.

It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. If this inborn trait is hard to overcome, find better ways to manage when you’re stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.

8. Live like a Seventh Day Adventist.

Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it’s important to cherish the body that’s on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and get plenty of exercise. They’re also very focused on family and community.

9. Be a creature of habit.

Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years.

10. Stay connected.

Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that’s particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise the strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back.

(c) 2009 U.S. News & World Report

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Bicycles and New Smyrna BEach
April 21, 2009, 1:45 pm
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My main mode of transportation is a bicycle. It is amazing how good you feel outdoors, peddling, soaking up sunshine.

Living in New Smyrna Beach I am blessed with the opportunity to live the lifestyle I desire. Outdoors in natural in a culture that appreciates the simple side of life. It is a real community full of all the positives and negatives of a small town with a 1 degree of separation. Everyone knows someone that you know.

I appreciate the fact that NSB desires to “Keep the Charm” part of that charm is young or old (and I have not quite figured out what that number is here) people are outdoors, visiting with friends and neighbors, attending festivals, planning events that gather big crowds in a small place, and laugh.

A friend of mine recently reflected that NSB operates like a family in the truest sense. Caring and disfunctional, but always there and part of you. People watching is not a pastime here it is a sport. Siitng on the porch at Flagler Tavern http://www.myspace.com/flaglertavern, or the Coffeehouse on Flagler Ave. you can watch beach goers and locals enjoying life. http://www.myspace.com/partyonflagler

Orginal and authentic Mahoney’s Oyster Bar is one of only 8 steam kettle restaurants left in the United States. Jim (the owner) is true to his commitment for quality and community.

147 Canal St
New Smyrna Beach, FL 32168
(386) 424-1312

If you want to experience a great joy join NSB for it annual bike and bar tour, where every year over 300 people bicycle the span of bars in New Smyrna Beach.

 

17th ANNUAL
BIKE AND BAR TOUR 
June 20st, 2009
Starting at  JB’S Fishcamp
Be there at 11:00am we will leave at 11:30
Stops will include but not limited to:
JB’s*Moe’s*Chase’s*
Sea Vista*PJ’s*
Beachside Tavern*Clancy’s*Flagler Tavern*Breakers*Peanuts*
Merk’s (if you dare)
Not necessarily in that order!!
We are adding a new stop- Flip Flops
There is no cost to ride just show up at JB’s or join us along the way.

 

Bicycles

Posted on July 24, 2008
by Jenn A.

Bicycles will save us all!

Aside from pre-ambulatory years, there has not been a year of my life when I have not owned a bicycle, though there have been many years when I have not owned a car. Bicycles are awesome — they are the most energy efficient and dependable form of mechanical transportation I know.

Here are my Top Ten reasons for owning and using a bicycle:

  1. Inexpensive to own and maintain (you can even do most repairs yourself)
  2. No fossil fuels required!
  3. Contributes to increased health.
  4. Facilitates a greater knowledge of the world around you – roads, neighborhoods, traffic patterns.
  5. Meet people!
  6. Find cool stuff on the side of the road (I’ve found lots of cash, tools & books)
  7. Parking is much easier!
  8. No Traffic! I still have a local time/distance reality distortion because it is so much quicker to get across San Francisco on bike than by car.
  9. Cyclists have sexier legs and backsides. Er, pants. Nicer pants.
  10. Rescue stray dogs! I have caught and returned many stray dogs from traffic to their homes while on a bike — not so easy to do if you are driving past.

Just do me a favor:

  1. ALWAYS wear a helmet – even if it is only for a few blocks.
  2. Ride with traffic – none of this riding against traffic down a 1-way because you’re lazy or getting on a sidewalk for two blocks. You *are* traffic – respect the laws.
  3. Use signals.
  4. Pay attention – don’t count on drivers seeing you or your signals.
  5. Wear lights & light clothing at night — and don’t get bent out of shape if people don’t see you. It’s YOUR job, not theirs.
  6. Wear a helmet.
  7. Wear a helmet.
  8. Wear a helmet.
  9. Wear a helmet.
  10. Wear a helmet.
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ANGER Put to USE
April 3, 2009, 12:03 pm
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I came across an article that examines the negative and potentially positve parts of anger. Initially when I hear or feel anger, I recoil, after all who would qualify anger as FUN? But then, I read on:

“In the “Nicomachean Ethics,” Aristotle wrote, “The man who is angry at the right things and with the right people, and further, as he ought, when he ought, and as long as he ought, is praised.” Extending this logic into the present day, we would be well suited to cultivate our anger into rational tangible change, at both the micro and macro levels. Instead of lambasting our friends and loved ones with fire-tongued invectives, we could approach the anger as propulsion toward change, positive change. This will give us the incentive, not to criticize and belittle, but to put into motion significant advancement in the inter-personal realm. This is anger at work on the micro level, and on the macro level would be something like the Equal Rights movement, the Civil Rights movement, and the Environmental movement, all of which had their roots in outrage as much as concern. Possibly, if we channel our anger appropriately and constructively, we might even be able to fix our ailing economy?”

The key to this working to your advantage froma health perspective is recgonizing that YOU can change what is going on and how you feel. SO, in a nutsell if you feel it…DEAL with it and let it go.

TWO great quotes:

Anger dwells only in the bosom of fools. ~Albert Einstein

Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned. ~Buddha

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That Time of the Year SPRING and Weightloss
March 30, 2009, 12:03 pm
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As April approaches the days begin to get longer and warmer. You see signs of new life everywhere.

Bathing suit weather is just around the corner. Here are a couple of tips for slimming down and toning up.

Drink Green Tea:

Fat-Busting Brew
In a study, overweight adults who engaged in an exercise program for 12 weeks lost more belly fat if they also drank green tea daily. The green tea seemed to boost overall weight loss and triglyceride control in the study group, too. The magic amount of tea needed for the effect? Enough to get about 625 milligrams of catechins plus a little caffeine every day (roughly 7 cups daily). Start drinking green tea and use our free online Waistline Tracker to chart your progress.

The Power of Green
Researchers think that catechins in green tea might blast tummy fat by acting on enzymes that influence the body’s calorie- and fat-burning mechanisms. And catechins and caffeine together may boost the body’s metabolism. Brew up a pot of tea the next time friends visit and you can all enjoy these extra benefits as well:

Constant Comment “green tea” makes delicious ice tea that you keep in your refrigerator. Just brew and add a little raw sugar or juice and refrigerate. The hint of orange, cinnamon, and clove makes it the perfect refreshment.

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Exercise and Health
March 25, 2009, 11:51 am
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WOW this is a no brainer. Everyone knows to be healthy, you have to exercise. The problem is most people think it is boring or painful.

I was introduced to Suzanne’s FUNctional Fitness tapes by a mutual friend at PBS.

Suzanne like myself battled weight issues her entire life, that is until she made a decision to change her lifestyle! The key to living in health has to do with enjoying it. YOU have to have fun exercising and the food you eat must taste delicious. By targeting specific health related problems Suzanne can teach how to enjoy the process.

Getting healthy is a journey. Here is a link to  Suzanne’s collection:

http://www.healthwiseexercise.com/

Once you start and you feel the results, you will never want to stop.

Remember to Smile

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A New Day
March 24, 2009, 12:09 pm
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I have a delightful friend whose integrity is beyond normal comprehension. This woman always speaks the truth. Her motive is never to injure another person, but to always allow people to make a decision based on all the facts,

It has been my experience that many people speak for their own benefit, not another persons. It takes courage to place yourself out there for scrutiny. My friend had taught me that truth is not injurous to the person speaking and if others choose not to believe you, that too is ok. Tell the truth and Let it Go.

You deserve the best in life and love, but of course,  you have to believe this to make it a reality. Accepting less out of fear will not work.

Taking care of yourself means healthy body, mind, and spirit. If you are eating junk you will feel bad. Likewise, if you are listening to junk you will feel bad. Our spirit wants to grow. Often we repeat negative patterns until we understand the lesson.

Today I embrace the process and am completely willing to move forward in peace letting go of the past and any negativity. I wish this peace for you. Freedom starts in your mind.

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LET IT GO
March 4, 2009, 12:46 pm
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LET IT GO …

by T.D.Jakes

There are people who can walk away from you.
And hear me when I tell you this!
When people can walk away from you: let them walk.

I don’t want you to try to talk another person into staying with you, loving you, calling you, caring about you, coming to see you, staying attached to you. I mean hang up the phone .

When people can walk away from you let them walk. Your destiny is never tied to anybody that left.

People leave you because they are not joined to you. And if they are not joined to you, you can’ t make them stay. Let them go.

And it doesn’t mean that they are a bad person, it just means that their part in the story is over. And you’ve got to know when people’s part in your story is over so that you don’t keep trying to raise the dead.

You’ve got to know when it’s dead. You’ve got to know when it’s over.
Let me tell you something I’ve got the gift of good-bye. It’s the tenth spiritual gift, I believe in good-bye.

It’s not that I’m hateful, it’s that I’m faithful, and I know whatever God means for me to have He’ll give it to me. And if it takes too much sweat I don’t need it. Stop begging people to stay. Let them go!!

If you are holding on to something that doesn’t belong to you and was never intended for your life, then you need to ..LET IT GO!!!

If you are holding on to past hurts and pains …
LET IT GO!!!

If someone can’t treat you right, love you back, and see your worth…
LET IT GO!!!

If someone has angered you …
LET IT GO!!!

If you are holding on to some thoughts of evil and revenge ..
LET IT GO!!!

If you are involved in a wrong relationship or addiction …
LET IT GO!!!

If you are holding on to a job that no longer meets your needs or talents ..
LET IT GO!!!

If you have a bad attitude…
LET IT GO!!!

If you keep judging others to make yourself feel better…
LET IT GO!!!

If you’re stuck in the past and God is trying to take you to a new level in Him…
LET IT GO!!!

If you are struggling with the healing of a broken relationship….
LET IT GO!!!

If you keep trying to help someone who won’t even try to help themselves..
LET IT GO!!!

If you’re feeling depressed and stressed .
LET IT GO!!!

If there is a particular situation that you are so used to handling yourself and God is saying ‘take your hands off of it,’ then you need to…LET IT GO!!!

Let the past be the past. Forget the former things. GOD is doing a new thing for 2009 !!!
LET IT GO!!!

Get Right or Get Left .. think about it, and then LET IT GO!!!

‘The Battle is the Lord’s!’

During the next 60 seconds, Stop whatever you are doing, and take this opportunity. (Literally it is only One minute!) All you have to do is the following: You simply say ‘The Lords Prayer’ for the person that sent you this message:
The Lords Prayer

Our Father,
who art in Heaven,
Hallowed be Thy Name,
Thy Kingdom Come,
Thy Will be done,
on Earth as it is in Heaven.
Give us this day,
our daily bread
and forgive us our trespasses
as we forgive those who trespass against us.
And lead us not into temptation
but deliver us from evil.
For Thine is the Kingdom,
and the Power,
and the Glory,
forever.

Amen.

Next, stop and think and appreciate God’s power in your life, for doing what you know is pleasing to Him.

‘Yes, I love my God. He is my fountain of Life and My Savior. He Keeps me going day and night. Without Him, I am no one. But with Him, I can do everything, Christ is my strength.’

God loves you and watches over you every day.

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Recipe for Life
February 20, 2009, 8:40 am
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Sometimes when you get get discouraged a friend or associate will send you a simple reminder.

This was sent to me-now I share it with you.

 

A GREAT RECIPE…

1. Take a 10-30 minute walk every day.  And while you walk, smile. It is the ultimate anti-depressant.

2. Sit in silence for at least 10 minutes each day.  Talk to God about what is going on in your life.  Buy a lock if you have to.

3. When you wake up in the morning complete the following statement, ‘My purpose is to __________ today.  I am thankful for______________’

4. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.

5. Drink green tea and plenty of water.  Eat blueberries, wild Alaskan salmon, broccoli, almonds & walnuts.

6. Try to make at least three people smile each day.

7. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.  Instead invest your energy in the positive present moment.

8. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.

9. Life isn’t fair, but it’s still good.

10. Life is too short to waste time hating anyone.

11. Don’t take yourself so seriously.  No one else does.

12.  You are not so important that you have to win every argument. Agree to disagree.

13. Make peace with your past so it won’t spoil the present.

14. Don’t compare your life to others.  You have no idea what their journey is all about.

15. No one is in charge of your happiness except you.

16. Frame every so-called disaster with these words:  ‘In five years, will this matter?’

17. Forgive everyone for everything.

18. What other people think of you is none of your business.

19. GOD heals everything - but you have to ask Him.

20. However good or bad a situation is, it will change.

21. Your job won’t take care of you when you are sick.
Your friends will. Stay in touch!!!

22. Envy is a waste of time.  You already have all you need.

23. Each night before you go to bed complete the following statements: I am thankful for __________.  Today I accomplished _________.

24. Remember that you are too blessed to be stressed.

25. When you are feeling down, start listing your many blessings. You’ll be smiling before you know it.

Send this to people you care about, it’s what matters

 
Phil Kleas

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SOY and Menopause
January 25, 2009, 5:18 pm
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In over 25 years at our healthcare clinic, countless women have asked us about soy. They want to know what soy can do for them, whether there are risks or side effects, how to avoid digestive issues while using soy, and how to use soy in conjunction with other herbal supplements. We’d like to share with you what we tell our patients — it’s what every woman should know about soy.

All that from a little bean?

The soybean, like most legumes, is high in protein and low in fat. Soy is low on the glycemic index, meaning it doesn’t cause blood sugar spikes, which is important for the prevention of insulin resistance and type 2 diabetes. Soy is also a good source of fiber, B vitamins, calcium and omega-3 fatty acids.

In addition to the nutritional benefits, there is substantial research that credits soy with protecting women from certain cancers including breast cancer, preventing heart attacks and stroke, and promoting bone health, and weight loss.

But while these potential benefits of soy are nothing to shake a stick at, most women we see want to know if soy can alleviate their menopause symptoms. We have over two decades of experience using soy therapeutically to help heal symptoms of hormonal imbalance that are common during perimenopause and menopause. In our experience, soy can be very effective in alleviating hot flashes, night sweats, anxiety, panic attacks, difficulty losing weight, and joint pain — especially when used as a component of a holistic approach such as our Personal Program.

Is soy safe — and can I digest it?

It’s become a recent trend to claim that soy is dangerous because of a reputed estrogenic effect. This criticism is misleading and uninformed. Rest assured, soy does not contain estrogen nor does it replicate the effects of estrogen. It will not cause your body to increase (or decrease) estrogen production.

Soy helps relieve menopause symptoms because it contains adaptogenic phytoestrogens. Phytoestrogens are plant molecules that bear a resemblance to estrogen to the extent that they can weakly bind to estrogen receptors. They do not create the same chemical reactions as an actual estrogen molecule would, but they can calm the body’s need for estrogen in an estrogen-deficient woman, quelling her symptoms without estrogen supplements. In women with too much estrogen, phytoestrogens can block excess estrogen molecules from binding to receptors, mitigating the negative effects of high estrogen levels. In short, phytoestrogens are tools that your body uses as needed to regulate its own, natural estrogen levels.

Some women — about 20% of us — have difficulty digesting beans because they are lacking the necessary digestive enzyme. This can result in heartburn, gas, bloating, or irregularity when ingesting soy. Fortunately, a simple digestive enzyme supplement can remedy this problem so that these women can also enjoy the benefits of soy.

Soy — the final touch in the holistic approach

At Women to Women, we can’t emphasize enough the importance of a holistic approach. Thousands of women come to us for help with their hot flashes, and many don’t yet realize that their hot flashes are connected to their mood swings, fatigue, weight gain, insomnia, depression, food cravings, vaginal dryness and more. The truth is, all these symptoms share an underlying cause — hormonal imbalance — and a holistic approach can provide your body with the support it needs to restore balance.

Although soy can be effective in alleviating certain symptoms like hot flashes and anxiety, it needs to be used as part of a broader approach to solve the underlying cause of your symptoms and help you to enjoy total menopause relief. That’s why we always recommend a foundation of support before adding specialized supplements like soy, and why we offer our soy products only to members of our Personal Program for hormonal balance.

Some companies try to sell you specialized supplements for each of your symptoms — soy for hot flashes, black cohosh for libido, and so on. This approach is like building a pyramid upside-down — it simply wasn’t designed to work that way! In contrast, if you give your body the broad base of support it needs, you will enjoy faster, lasting symptom relief while promoting long-term health. In fact, most women with mild to moderate symptoms find that their symptoms resolve themselves on this foundation alone, without the added use of soy.

To build your foundation of health we invite you to try our Personal Program, risk-free. It comes in four versions to match your level of symptoms. Of course, if you decide you want to try soy, you can easily layer our SoySational supplement onto your Personal Program. The two are designed to work synergistically to expedite your symptom relief.

To assess your symptoms and find out which version of the Personal Program is right for you, take our free Hormonal Health Profile. It takes most women only two to three minutes to complete and you will receive personalized recommendations on how to improve your hormonal health.

 

Last Modified: 01/22/2009

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Food Synergy: 5 Dynamic Duos for Healing
October 29, 2008, 3:58 pm
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Food Synergy: 5 Dynamic Duos for Healing

posted by Annie B. Bond Oct 28, 2008 5:00 pm

filed under: Health & Wellness, Breast Cancer, Conditions, Diet & Nutrition, Eating for Health, General Health, alfalfa sprouts, broccoli, Cherries, flaxseed, soybeans, tea, tofu, tomatoes

 

If you knew that cherries and alfalfa sprouts together could lower your cholesterol, would you try to make up a dish that worked with them both? A salad with sprouts and cherries could work. Here are a number of diseases that can be helped by combining dynamic duos, from Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well.

Broccoli with tomatoes fights prostate cancer.
Pairing these two powerhouse foods could be a match not only made in Italy but in health heaven. In a study led by Dr. Erdman and published in a recent issue of Journal of Nutrition, prostate tumors grew much less in rats that were fed tomato and broccoli powders than in rats who ate diets containing either just one of those powders or cancer-fighting substances that had been isolated from tomatoes or broccoli.

Alfalfa sprouts with Cherries Lowers Cholesterol.
In a preliminary study, researchers in the department of molecular pharmacology and toxicology at the University of Southern California’s School of Pharmacy observed a strong antioxidant synergy between alfalfa and acerola cherry extracts that may help reduce oxidation of low-density lipoprotein (LDL) cholesterol. It could be the flavonoids from the sprouts working together with vitamin C from the cherries.

Flaxseed with soybeans fights breast cancer.
Previous research has implicated soy as actually having tumor-promoting effects in late-stage breast cancer, but in recent lab studies, flaxseed has been shown to weaken this effect. After another lab study analyzing the breakdown products from the lignans in flaxseed in combination with the primary isoflavone in soy genistein), flaxseed researcher Lilian Thompson, PHD, from the University of Toronto, concluded that for postmenopausal women with low estrogen levels, the combination of soy and flaxseed may be more beneficial than soy alone in controlling breast cancer growth. In this case, the two are better than one!

Tofu with tea tames tumors.
People in Asian countries tend to eat soy products and drink tea on a regular basis. Certain types of cancer, including prostate and breast cancer, are significantly lower in the Asian population than in the United States, which begs the question: Is there some anticancer synergy going on between those two Asian staples? Fascinating research with green tea and black suggesting there is a link.

Garlic with onions improves heart health.
Organosulfur compounds are the primary active phytochemicals in garlic and onions, and several of them may protect the heart by helping to keep arteries flexible and clear of plaque damage. For example, DADS (diallyl disulfide) has been shown to possess the strongest antioxidant activity that can prevent oxidation of LDL cholesterol in the bloodstream; another compound, SEC (sethylcysteine), has demonstrated great antiglycation activity. Glycation occurs when sugar molecules attach to proteins and other structures, rendering them nonfunctional; the entire process eventually damages the internalining of blood vessels, causing them to stiffen. Having antiglycation properties, therefore, is definitely a great thing, particularly for people with diabetes who tend to form more advanced glycation compounds.

Adapted from Food Synergy, by Elaine Magee, MPH, RD (Rodale, 2007

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