Keep it simple!

Welcome to October!

As promised, I continue with a weekly inspirational thought to bring you into your fin de semana. I was having a conversation with one of my clients about making small changes in our daily routine in order to be realistic with yourself and also to have a "painless" approach to wellness. It is not healthy to engage in crash deprivation dieting or participating in marathon workouts. New research shows that taking baby steps, not giant leaps, is the best way to lasting results. A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or exercise routine each week lost more than twice as much belly fat, 2.5 more inches off their waistlines, and about 4 time more weight during a 4-month program, compared with those who followed traditional calorie restriction and physical-activity guidelines.

For the next four weeks I will share 3 of 12 simple steps to help you move more, eat less, and look and feel better than ever. Adding just one or two initiatives a week to your regular routine will not overwhelm you, but you should see and feel the results sooner rather than later. Once these healthy behaviours become inherent, you will benefit for a lifetime.

Tip #1: Walk five minutes more everyday: Did you know that the average person burns about 120-130 extra calories daily, when adding just 30 minutes of physical activity- that's equal to about 12 pounds a year! Here's how to add more walking to your day... First, when you are talking on the phone, move on the spot, or walk around the house. Second, park further away from the door when at the mall or grocery store. Third, take a walk around the block after dinner. If you live in an apartment, use the stairs. When you stop to talk with a friend in the hall of school after drop off, invite them to the track or park to gab. If you are a TV watcher, move around during commercials.

Tip #2 Strength Train: This is good news for those of you in boot camp class. Research has proven that basic body-weight exercises like squats and push-ups are a simple way to build more metabolism-revving muscles in minutes. The one rule to follow is that each exercise should fatigue your muscles within 60-90 seconds. I am excited that so many of you want to add more strength training days to your routine. Let me know if I can help you design a program for you to do on the days that you don't have boot camp class.

Tip #3 Graze: Eating five or six small meals instead of three big meals over the day is often recommended for better digestion and weight loss - and for three good reasons. Grazing can spread your food intake over the whole day, perk up your metabolic rate so you "burn off'' body fat more efficiently and stop you getting too hungry between meals so you don't end up binging or overeating at your next meal. By consuming five or six daily meals, your body will also convert less of the food you eat into fat and maintain a constant blood-sugar level, making you less likely to experience periods of low energy. Be careful not to simply eat the same sized meals you eat now, but more often - or you might actually gain weight and raise your cholesterol. When you need a snack, portion out one serving of your favourite treat, take a minute to smell it, look at it, and think about it. Take one small bite. Chew slowly, moving it around your mouth and focus on texture and taste, then swallow. Ask yourself whether you want another bite or if that satisfied you. Try this strategy to permanently reduce cravings. When you take the time to slow down and be more mindful of what something really tastes like, you will feel more satisfied.

Have a great weekend.

Quote of the week:
"The best way to prepare for life is to begin to live."
Elbert Hubbard

Compliment yourself!

Summer has come and gone. The leaves are probably changing on Coney Island paradise and likely cottagers are closing up camp for another season. This week marked the first day of Spring here in Brasil! How fortunate to be able to appreciate summer fun in Canada, and then move straight into Spring in Sao Paulo. I have started another series of boot camp classes this semester. Thankfully, I have been receiving positive feedback and have also seen great improvements in the inner and outer strength of my students. Recently, I received a chain of emails praising my classes which was the catalyst for writing the following blog...

Lovely Ladies,
Thank you for the praise, the picture and the poise of your words with regards to boot camp class. It feels so nice to receive compliments.
This brings me to the inspirational thought to bring you into the weekend...

Why is it easier to compliment other people, rather than ourselves? Our beloved yoga master, Marcia would say that it all starts with loving ourselves. Our critical inner voice has a tendency to overshadow our good attributes. But each of us is born into a body that propels us to do fantastic things. We simply need to dedicate a few minutes to give ourselves some long overdue compliments. Take a few minutes over the weekend to stand in front of the mirror and say out loud to yourself at least five things that you like about your body. Start at the top of your head and work your way down to your toes. Think about the compliments that others have given you and include them as well. You might list your shapely thighs, your slender back, your hair, your curvy hips. Remember these compliments as you carry on with your day. When you feel good about your external self, you will bring confidence and self- esteem into your every step.

In Healthy Spirit and Energy,
Have a fabulous weekend telling yourself how great you are!
Andie

Change

Week 16- Change

Change is difficult. It is hard to get our head around the fact that we are living in an ever changing world and if you don’t keep up, it won’t wait for you! As many of you know, I recently had a career change from teaching to consulting. Many people have asked me how I enjoy “not working”. I try and defend the fact that I am indeed working, just not teaching. Why are we so quick to defend ourselves, would it not be easier to just say “Great, thanks”, and leave it at that? One aspect of our lives where change is difficult to implement is maintaining a healthy lifestyle. As a personal trainer, I try to instill the notion that you are on a “lifestyle change” and there is no quick fix to maintaining a healthy body, mind and spirit. In my opinion, there are some key areas one must “change” in order to see improvements in your health goals. The first is the topic I wrote about last week, which is to eat smaller, more frequent meals. I have labeled this way of eating meal cadence, which simply burns calories more effectively. Remember to keep that furnace packed with fuel and when doing so, go for fiber, not carbs. White, refined and over-processed carbohydrates found in white bread and sugar spike our blood sugar before causing our bodies to crash. Opt instead to eat fiber-rich fruits and vegetables, whole grain breads, pastas and brown rice. Fiber is one of your best defenses because it removes waste and uses water to do its job, meaning it eliminates bloat and water retention. Sounds like a crucial consideration for my North American friends moving into bathing suit season. The second area to consider is the level of intensity of your workouts. If you want to see change, you need to challenge your body. Aim to push a little harder, go for a little longer and do it more often. The smallest increases will make the biggest differences. This is where personal trainers come in handy, as it is our job to get that last three out of you! Next, I strongly believe that in order to see a change in your fitness level, circuit training is a must. Combine cardio intervals with weight and resistance training to tone your muscles. This is where the boot camp classes, cardio pump and circuit classes come in to play. If you combine quick bouts of cardio with exercises that you use your own body weight and do resistance exercises, the result will be a leaner physique. Not to mention that research has proven that circuit training is psychologically rewarding. Regardless of fitness level, you can really push yourself and set your own goals in the knowledge that you’ve only got 60 seconds worth of any activity before you move on to the next. If you are reading this letter in Sao Paulo, come join my boot camp classes in portal every Monday, Wednesday and Friday from 8:30-9:30am. The last key area is to set achievable goals. This comes back to journaling and or charting what you are doing both with regards to fitness and nutrition. By marking your progress and working toward a measurable goal, you can see the light at the end of the tunnel. Goals should not necessarily be related to weight loss but perhaps, buying jeans that are a size smaller or lowering your cholesterol points. The motto of CHANGE worked for Obama, why not let it work for you? I loved this blog from one of my favourite sites Tiny Wisdom:

Week 15

Mother knows best
The people in our lives often inspire us to become more loving, more generous and more graceful. I feel fortunate to have so many people in my life that fit this bill, but today, I will write about one specific person who is my inspiration, my confidant and my biggest fan. This is my MOTHER, Connie. After providing you with just a glimpse of the type of person she is, you will understand why I am honouring her, and I hope that you will take some of her wisdom to heart, as I did.
It amazing just how many life lessons I learned from my mother. To be honest, I didn’t give her enough credit until I was a mother myself. I used to think “how hard could it be?” I did not appreciate the unconditional love, perfect intimacy of mother and child, and utter frustration when things don’t go as planned, followed by relief with resolution. I have vivid memories of being at the local ski hill one Saturday night saying to myself, “Geez, why is she over-reacting to the fact that I am drinking Malibu rum out of a plastic pineapple, after all, I am 15 for crying out loud.” Life lesson number one: Think before you act and learn from your mistakes. Why is it that my mother always knows what is best and relentlessly has my best interest in mind? How exhausting. Some of my earliest recollections of my mom giving me advice surround the topic of food. Up until about 15 years ago, Connie was a yo-yo dieter who would be willing to try any new diet trend that came along. These diets were always effective in the short-term, but she found it very difficult to keep the weight off. She enjoys both the preparation and indulgence in great food. Once she told me that she was half bulimic, she said that she had the binge part down, but couldn’t seem to participate in the purge part. Thus, life lesson number two: never diet, don’t skip breakfast, eat only until you are no longer hungry and enjoy the taste of healthy food. Eat in moderation.
I have always been a bit of a sun worshiper and I can recall lying on the dock like a roast of beef, with a 15 minute timer set indicating the time I was meant to flip. Connie would casually come down to visit, donning a large brimmed hat and long sleeved t-shirt, to say “You might feel healthier tanned, but in reality you are going to have alligator skin by the time you are twenty.” Lesson number three, moisturize.
Life lesson number four: do not be afraid to get older, age is only a number. Connie is a beautiful, vibrant, strong, balanced woman who does not hide the fact that she will turn 66 on June 6, 2010. In fact, she is somewhat proud of this fact and is the first to take offense when she is not offered the senior discount at Safeway. She is honest with herself and knows how much work it takes to be healthy at 66. She does daily Thai Chi, wogs (this is the word she uses to describe how she combines walking with running) for 30-40 minutes every day and also enjoys aqua fit classes four or five times a week. Connie will be participating in the 5km Mother’s day race with my brother Rob as her Mother’s day present to herself. I am so proud of her. I am grateful to have such an amazing role model, as I embark on this unexplored frontier of thought and emotion called motherhood. With her guidance and support, I am confident that I too will have such an impact on my children, and only hope to be as influential on my children as Connie has been on me. You go girl!
Happy Mother’s Day!

Week 14

Everything in moderation
You might wonder where is week 13? Not that I am superstitious but I don’t do thirteen. Now back to business and why I choose the title “everything in moderation”. Don’t you think that this motto should be incorporated into all aspects of our life? Even things that give us immense pleasure should not be overindulged. If we use this motto for work, play, exercise and nutrition, our lives would be so much simpler. We would have far less workaholics, depression, obesity or even slackers in the world. Let me use the example of this past week, when our family participated in our schools annual Celebration of the World event. This was a wonderful occasion for the thirty eight nationalities represented at our school, to come together under one roof. There were approximately 1500 people who attended the event. Each country was responsible for providing a taste of typical food from their homeland. This is an arduous task considering the number of mouths to feed. Just to give you an idea of what some of the countries offered; the Canadian booth flipped over 2000 “loonie” sized pancakes served with maple syrup. The booth from Argentina made over 1000 bite sized empanadas. The Swedish table offered smoked salmon on a cracker, and the Japanese table served small plates of yakisoba. Now add food samples from another twenty plus countries to this list and that was “lunch”. Miraculously people were able to circulate around the food court, tasting delights from around the world, over a period of four hours, without feeling stuffed or gluttonous by the end of sampling. Studies have proven than eating smaller portions in moderation is more beneficial to our health. Think of your body as a machine that needs constant energy source (food) for fuel. Stop feeding it and it’s going to run sluggish. It is important to keep that engine stoaked throughout the entire day. There are three main benefits to eating smaller meals more often. First, it takes about ten percent of the calories in your food to digest it, so eating more frequently helps rev up the engine. Second, you will have more energy to be active, and third, you are less likely to reach for a sugary snack, when you are keeping your blood sugar steady. Grazing is term that I like to call this method of eating. When we eat more than our body needs, the excess is sent to the liver to be turned into fat. With our face paced busy life, and far less breaks, it is really a task to EAT OFTEN. This concept sounds fine on paper but it really forces you to have to plan better. So, take a few minutes every morning to think about what you will consume that day, with regards to both the size and frequency of your food intake. The next time a person tells you that they can’t eat that piece of brownie or scoop of ice cream because they are on a diet, tell them that you believe that it is important to have “EVERYTHING IN MODERATION”. Have a great week friends and HAPPY MAY!

Week 12

Sometimes the simplest thing, is so hard to do
As a parent, I find myself constantly reiterating the old adage, "If you don’t have anything nice to say, don’t say anything at all." The golden rule, 'treat others as you would like to be treated' is strategically taped beside the breakfast nook as a morning reminder. These are simple rules to live by, but I wonder why it is so difficult for people to follow such basic and civil tenants. Recently, the leader of our bible study class moved back to the USA and is in the process of repatriation. Since none of us felt confident enough to run the bible study group, we decided to play to the strengths of the remaining group members, and began to search for a new direction to take the group. The new/old group is now called NOSSA which is an acronym for kNowing, Others, Self, Strengths, Awareness. In Portuguese, the term “nossa”, is also used when you want to say “wow." Our mission statement is as follows; In a chaotic city such as Sao Paulo, combined with the ever changing life as a expat family, this group offers an avenue for tranquil introspection. We meet weekly to focus on self-exploration, awareness and spirituality. The direction of the group is to identify inspirational paths. Lectures, readings, discussions and meditation are used to further discover and empower our members. It is our desire to create an atmosphere of POSITIVE ENERGY AND THINKING, to be used throughout daily life. This is quite an undertaking if you think that it is human nature to complain, to feel like you are getting the short end of the stick, and to think that maybe the grass is greener on the other side. The first piece of literature the group will study is called The Four Agreements by Don Miguel Ruiz. I would like to share these four simple agreements with you, in hopes that we can all take some time to reflect on how they might fit in to your life. They are simple agreements that for decades, mothers and fathers around the world have been trying to instill in their children. Unfortunately, somewhere along the line, communication broke down bringing evils such as; negativity, anger, jealousy, hatred, war and greed. Imagine for a moment, a world where we all lived by the following agreements. Agreement one; be impeccable with your word. Speak with integrity. Say only what you mean. We should listen twice as much as we speak, that is why God made us with two ears and one mouth. Profound, yes? Pretty simple, but tough to do. Agreement two; Don’t take anything personally. Nothing others do is because of you. You are responsible for your own destiny. Only you have control of how you will react or not react to a situation. This is something that I am trying to infuse in Alexa (now 11 years old) while she is entering the age of peer pressure and influence. Thankfully, she still has time to learn that when you are immune to the opinions and actions of others, you won’t be the victim of endless suffering. Agreement three; Don’t make assumptions. Ruiz implores his readers to communicate clearly with others to avoid misunderstandings, sadness and drama. Agreement Four; Always do your best. Is this not what we all learn from an early age? Whether learning to walk, talk or read, words of encouragement are whispered, 'Keep it up, 'Well done,' 'You can do it.' When your eight year old is stressed out about the upcoming math test, you say “Just do your best.” When you are running the first 5km race of your life, you think, “I just want to finish.” If we consider simply doing our best in every situation we will avoid self-judgment, self abuse and regret. Think about all the things that give you stress in your life. Many of these stressors are caused by outside sources that we have no control over. The only certainty is that we control our own destiny. By truly living and believing in these four very straightforward agreements, one can live a more fulfilled and peaceful life. This is just a little reminder of something we already know, the trick is putting into unwaivering practice.

If I had my life to live over

Week 11-If I had my life to live over
Thursday afternoon, 16:30 Sao Paulo, a city of 22 million people, bad things are going to happen, it is inevitable. My friend, Elizabeth and I were sitting at a red light, chatting about motherhood and how crazy it can be trying to keep track of everything that happens in a day, hour, minute! Suddenly, to the left of us, four police officers stormed into the nearby luncheonette, yelling ferociously, with guns flailing in the air. Three quick “pops” and two police officers left the snack bar, one supporting the other, with a wound to his left shoulder. I saw death, flash before my eyes! In a single second, life could be over. I ask myself, have I lived it? Truly done what I wanted to? Said what I wanted to say? Been who I want to be? Thankfully, I can say yes, to these deep questions. In the blink of an eye, drop of a pen, a split second…over. “How morbid”, one might say.”Too scary to think of” another thinks to them self. On the contrary my friends, when faced with the idea of death or dying we tend to examine the life that we live. If today was your last day on earth, would you feel fulfilled? If you answered “no”, to this question, then ask yourself, “What do I need to do in order to feel contentment?” You have the power to change your path. Only you can identify what needs to be modified to feel you are living life to the fullest! Carpe e diem! I will leave you this week with thoughts from Erma Bombeck, these words were written after she found out she was dying from cancer.

IF I HAD MY LIFE TO LIVE OVER

I would have gone to bed when I was sick instead of pretending the earth would go into a holding pattern if I weren't there for the day.

I would have burned the pink candle sculpted like a rose before it melted in storage.

I would have talked less and listened more.

I would have invited friends over to dinner even if the carpet was stained, or the sofa faded.

I would have eaten the popcorn in the 'good' living room and worried much less about the dirt when someone wanted to light a fire in the fireplace.

I would have taken the time to listen to my grandfather ramble about his youth.

I would have shared more of the responsibility carried by my husband.

I would never have insisted the car windows be rolled up on a summer day because my hair had just been teased and sprayed.

I would have sat on the lawn with my grass stains.

I would have cried and laughed less while watching television and more while watching life.

I would never have bought anything just because it was practical, wouldn't show soil, or was guaranteed to last a lifetime.

Instead of wishing away nine months of pregnancy, I'd have cherished every moment and realized that the wonderment growing inside me was the only chance in life to assist God in a miracle.

When my kids kissed me impetuously, I would never have said, 'Later. Now go get washed up for dinner.' There would have been more 'I love you's' More 'I'm sorry's.'

But mostly, given another shot at life, I would seize every minute.look at it and really see it . . live it and never give it back. STOP SWEATING THE SMALL STUFF!!!

Don't worry about who doesn't like you, who has more, or who's doing what.

Instead, let's cherish the relationships we have with those who do love us.

If you don't mind, send this on to all the women you are grateful to have as friends.
Maybe we should all grab that purple hat earlier.
Please send this to five phenomenal women today in celebration of Beautiful Women's Month.

If you do, something good will happen--you will boost another woman's self esteem.

Clear the Air

Week 10

When I think of the saying “clear the air” I visualize a disagreement between two parties, and the value of forging a strong relationship built on two-way communication. This entry, however, is not related to resolving a quarrel, but rather, the importance of having plants share your home. Did you know that having houseplants can make people feel more optimistic and calmer? House plants have also been known to decrease fatigue, coughs and sore throats. This makes sense since plants clean impurities from the air. All of the above health benefits will also come in handy when you are figuratively trying to “clear the air”. The next time you find yourself in a stressful situation, surround yourself with green and take deep cleansing breaths. Kathy, a very close friend, told me that green is the colour of your heart chakra which connects your physical and spiritual world. Opening the heart chakra allows a person to love, empathize and feel compassion. One day I was complaining to Kathy about feeling warn out and tired and she advised me go outside and sit in a park and surround myself with nature, because green is life. Green signifies growth, renewal and health. As I sat cross legged in the green space at our condominium, I was amazed at the transformation of my feeling. As I looked up at the palms, swaying in the breeze, I was at peace. I was also thinking what a first-rate job those palms were doing at removing the airborne toxins of the 22 million people who call Sao Paulo home. Thankfully palms are also known for adding up to one liter of moisture to the air per day. After thinking about the benefits of house plants, I was curious to know how many house plants it would take to “clear the air”. I found out that it is recommended to have 15 to 18 house plants for an 1800 square-foot (580m) house. I don’t think that my two sad looking ivy plants are cutting it. Next stop, the greenhouse!

Have a great weekend friends!

Put a lid on it!

Week 9
This January, our family was fortunate enough to take an amazing two week cruise from Argentina, around Cape Horn to Chile. There were so many memorable moments, that of which I will cherish for a lifetime. I will salt away these terrific times, to be brought up again in a different entry. On another note, I wonder if any of you have ever been in the teeny tiny bathrooms of a bedroom suite on a cruise ship? Everything is super compact and functional. There is a special place for all your toiletries, an oval shower that also functions as a clothes line, even innovative hooks and shelves cramped into this small space. The most practical design though, was the placement of the flushing mechanism for the toilet, which was strategically placed behind the lid. In order to flush the toilet, one would have to close the lid to get at the flush button. This is ingenious, considering that there are more than 10,000 bacteria particles that escape into the air with a single flush!

A concern in the bathroom is particles that hang in the air after flushing the toilet. The particles are called aerosol. Charles Gerba, an environmental microbiologist at the University of Arizona, performed studies on toilet aerosol to examine what occurs when a toilet is flushed. He found that an invisible cloud of water droplets forms and travels six to eight feet, spreading bacteria to countertops, walls, ceiling, floor and any items, such as toothbrushes, in the vicinity. If you flush with the lid up, a polluted plume of bacteria and water vapour erupts out of the flushing toilet bowl. The polluted water particles float for a few hours around your bathroom before they all land. Some of them will land on your tooth brush.(http://healthierprograms.com/?tag=dr-charles-gerba)
Don’t even get me started on toothbrushes! Offering you solid reasons why changing your toothbrush regularly will be stowed away for yet another entry, but let me leave you with this last tidbit of information. Scientists have found more than 10,000,000 bacteria living on a single toothbrush.

OUT WITH THE OLD, IN WITH THE NEW!

Have a great weekend!

Smart Lessons from Simple Stories

Week 8 –
During our morning exercise class, Melissa and I were discussing the benefits of buying organic. I was sharing a recent study with her based on 87,000 tests conducted by the USDA, The Environmental Working Group recently scored food pesticide levels in common produce, from 1 (the lowest pesticide load) to 100 (the highest). Apples scored a scary 93! Melissa mentioned that perhaps it was the pesticides that killed Snow White and not the poison.

So that got me thinking, with all the gimmicks, diet regimes and exercise advice that bombard us in the media, is there any other place we can for healthy advice? Let’s flash back to look at some familiar characters from our younger years. Think for a moment, if Humpty Dumpty came from a free range bird, perhaps he would have survived his fall. Organic eggs from pastured hens can contain as much as ten times more omega-3’s than factory hens. Organic eggs have healthy protein and fat and contain necessary amounts of Vitamins A,D, B12, B2, niacin and folate. Poor Humpty didn’t have a chance!
Now let’s look back at a story with a happy ending. Little Miss Muffet was way ahead (no pun intended) of her time with the whole curds and whey thing! Whey protein is unsurpassed as a source of essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissue (Whey Protein Institute, 2009). You can find out more about the benefits of whey protein from the following reliable source http://www.wheyoflife.org/benefits.cfm
Why are we all so adamant to cut carbs? The Lady and the Tramp had it right while they sat nose to nose, sharing a plate of pasta. Not only are carbohydrates our best energy source, we need that energy source to be able to train hard enough to improve our cardio-vascular and muscular fitness. Not to mention, the pair decided to share the plate of pasta, which is terrific for portion control.
Jack was so smart to plant that magic bean, which later grew into a healthy bean stock. We should all rely more on beans and think of beans as the ultimate meat substitute! They are packed with protein, filled with fiber and antioxidants, and cheaper than almost any staple in the supermarket!
I could go on and on, with Goldilocks choosing the proper portion of oatmeal, to Chicken Little being the strongest and mightiest without being pumped with dangerous hormones, to Hansel and Gretel getting locked away as punishment for eating the entire candy house, but I think you get the picture!
Have a beautiful weekend!
Andie

Something to ponder

"The key to happiness is NOT getting what you want, but wanting what you get"

"There is no medicine like hope, no incentive so great, and no tonic so powerful as expectation of something better tomorrow"- Orison Marden

"It is better to have a body in shape than to obsess about the shape of your body".

Rev up your metabolism!

Week 6- Superfood that revs up your metabolism!

I am certain that there are reader’s out there who couldn’t function in the morning without their cup o’joe! Much research has been dedicated to finding the beneficial health implications of drinking coffee. I am happy to report that besides the fact that coffee tastes good, coffee is the ultimate super drink! The caffeine in one cup of coffee temporarily revs metabolism by up to 15 percent. Think of caffeine as a fat blaster because it speeds up fat metabolism during exercise! It also has proven to block signals of muscle fatigue, both cardio and strength training feel easier, letting you work harder or go faster without noticing extra exertion. Coffee is high in anti-oxidants which improve the body’s response to insulin. Anti-oxidants help stave off cancer, heart disease, diabetes and stroke. Note that decaf has the same anti-oxidant benefits as regular coffee. Research has also proven that coffee consumption could reduce the incidence of both Alzheimer’s and Parkinson’s disease.

Furthermore caffeinated coffee has antibacterial and anti adhesive powers, so it may keep cavity causing bacteria form eating away your enamel. Drinking one cup of coffee has been shown to slash oral cancer risk by half. A study in The Journal of Nutrition found that women who drank four cups of coffee per day experienced a 38 percent reduction in their breast cancer risk. Coffee unleashes phytoestrogens and flavinoids that may stifle tumor growth. Also, people who sip three to four cups of regular or decaf coffee a day are 30 percent less likely o develop type 2 diabetes.

It is recommended to drink organic coffee to avoid pesticide, herbicide and chemical fertilization. I will leave the benefits of eating organic for a future post.

If you would like to read more about the benefits of drinking coffee, you can find additional information at the following reliable link:
http://men.webmd.com/features/coffee-new-health-food

So let’s make a toast, to coffee, CHEERS!
Until next week!
-Andie

Run Baby Run!

Week 5- Run baby run!

I can't tell you the number of times that I have had to defend the sport of running. I have always consistently protected the sport against the naysayers who insist that running will wreck your hips and blow out your knees. Recently, I picked up a book called Born to Run by Christopher McDougall. This has been an inspirational book for me. It is about an amazing tribe called the Tarahumara Indians who live in rural Mexico and run multiple marathons a day, barefoot! The truly astonishing part of the story is that they run these crazy distances and are injury free. The concept is such, that they do not focus on fancy equipment or gadgets, they simply learn the skill of running at an early age, and they run "gently". You can learn more about this phenomenon by visiting their website at http://borntorun.org/ One of the quotes in the book stuck with me, which was "You don't stop running because you get old, you get old because you stop running!"

According to a research review in the Journal of Anatomy, running does not increase your risk of osteoarthritis, the decay of cartilage that causes joint pain and inflammation. In fact, many researchers even propose that the strong muscles you develop pounding the pavement could actually guard against osteoarthritis. Not to mention, running is a great stress-reliever and may even relieve mild depression. Many runners enjoy reaching the "runner's high" - that euphoric, clear, and calm state they feel after a long run.

Nonetheless, exercise will definitely help you avoid one important risk factor for the disease in women: obesity.

Have a great weekend and keep running!
In fitness and fun,
Andie

Spread the LOVE!

Week 4- Spread the Love

Hi Everyone,
Yet, another Friday has come and gone and I sit here thinking "wow, I am lucky to be alive". Why do I feel ten years younger as I sit in my fortieth year of existence feeling like I am in my twenties? The answer is, LOVE my friends!

Did you know that displays of affection can help to strengthen attachments, which may encourage the growth of neurons in the brain? I thank my lovely husband for keeping my brain stimulated, but I also thank my close girlfriends who are there for me in times of need, whether to offer a supportive "chin up"or "keep it up". I recognize that this too, is the closeness that is unconditional and is building neurons as we speak! I am grateful for my Mom, who spreads her love so freely. Wow, as I think of the future, it feels bright and beautiful because I am surrounded by happiness and love. What more could a brain ask for?
After really thinking of the need for your brain to feel love, I started researching and found a cool website (not sure how scientific, but interesting nonetheless). The following excerpt comes from http://www.reuniting.info/science/sex_in_the_brain. Good title hey?
The central neurochemical player behind falling in—and out—of love is dopamine. Dopamine is the principal neurochemical that activates your reward circuitry. Your reward circuitry drives nearly all of your behaviors. In other words, most all roads lead to Rome, or to the reward circuitry so you can assess things as "good, bad, or indifferent."

At its most basic, this circuit is activated when you engage in activities that further your survival, or the continuation of your genes. Whether it’s sex, eating, taking risks, achieving goals, or drinking water, all increase dopamine, and dopamine turns on your reward circuitry. You can think of dopamine as the "I’ve got to have it" neurochemical, whatever "it" is. It’s the "craving" signal.

The more dopamine you release and the more your reward circuit is activated, the more "reward" you experience. A good example is food. We get a much bigger blast of dopamine eating high-calorie foods than we do low-calorie foods. It’s why we choose chocolate cake over Brussels sprouts. Our reward circuit is programmed so that "calories equal survival." You’re not actually craving ice cream, or a winning lotto ticket, or even a romp in the sack. You’re craving the dopamine that is released with these activities. Dopamine is your major motivation, not the item or activity. Do not get the idea that dopamine is bad. There's no such thing as a bad neurochemical or hormone, although both can be problems when out of balance. Dopamine is absolutely necessary for your decision-making, happiness, and survival. Yet when it’s too low or too high (or when changes in its receptors alter your sensitivity), it can cause real problems.

What causes low dopamine levels? Dopamine levels are depleted by stress, certain antidepressants, drug use, poor nutrition, and poor sleep. Alcohol, caffeine, and sugar all seem to decrease dopamine activity in the brain.

So, how can we keep our dopamine levels in check? Make sure that you tell the people in your life how important they are. When you have an urge to hug that sales clerk or gas attendant, do it! Recognize how fortunate we are to have people in our life who truly care. Be proactive and tell that person how important they are because not only will they feel amazing, you will also feel terrific too! I found a great website with simple ways to naturally increase your dopamine levels like eating ripe bananas! If you are interested the site is http://www.ehow.com/how_4617145_naturally-increase-dopamine-levels.html

Have a great weekend kissing, hugging, spreading the love and increasing your dopamine levels! Bom Carnaval!
Yours Truly,
Andie

Get your ZZZZ's

Week 3- Get your ZZZZ’s
Friends,
So do tell... are you sitting tall while reading this email? Have you jotted down a few grateful moments you had this past week?
Next topic to ponder, is the fact that sleep is a crucial component to healthy living. We might exercise daily, eat healthy foods and practice being zen, but if we don't get enough sleep then all of these wonderful benefits to your health are being jeopardized. On average, we should be getting about 7 to 8 hours of sleep a night. Most of us are not getting the necessary shut eye which makes us, irritable, stressed out walking zombies going about the day. What can we do to aid in getting the necessary winks we need to stay alert and be productive all day? Medicate! No... kidding. Try this all-natural sleep cure. Grab a partner and practice this acupressure sequence. While they lie back, gently press the space between their eyebrows for about one minute. Next move to their feet; find the little hollow between the base of their first and second toes, and squeeze until it starts to ache slightly. Then, press on the sole of their foot, about a third of the way between the toes to the heel; hold for a couple of minutes. Finally, massage their ears until they are snoozing, or until it is your turn.
Did you know that behavioural changes such as not watching television in bed treat insomnia better than drugs? It is important to make the bedroom a sleep-only zone. Once you lay down to sleep, allow yourself 20 minutes to fall asleep, if you haven't fallen asleep in that time, read until you are drowsy, but don't turn to the t.v. Another trick is to have a notepad right beside the bed to jot down anything that might be distracting you from getting to sleep and keep you from relaxing. Research has proven that once your thoughts have been documented, you should feel more free to release it from your conscience.
We are always looking for ways to reduce bags under the eyes. I can remember being in high school and trying cucumber slices. Little did I know that the bags in high school were NOTHING compared to the sac-olas I am carry these days! Here is a natural method to reduce the darkness. Chamomile is an anti-inflamatory. Place a chilled brewed chamomile tea bag on your eyes until it reaches room temperature. This will constrict the capillaries around your eyes, making the circles and bags appear less dark.

Night, night, sleep tight, until next week!
Yours truly,
Andie

Stand Tall

Hi Friends,
Can you believe that another week has come and gone? So tell me, how did you do with writing in your gratitude journal? I hope that you found an opportunity this past week to take a few minutes to sit back and be thankful.

So, I was waiting in a long line at the grocery store yesterday, attempting to practice patience by breathing deeply when I couldn’t help but notice the woman in front of me. She was lethargically standing with her shoulders slumped over, her chin extended, leaning on one hip, adorning an over sized purse (more like suitcase) slung over her shoulder. I felt like reaching over and giving her a posture adjustment. The wellness tip of the week is “stand tall”. A straight-up stance makes you appear more confident and trims inches from your waist. Let me share a few tricks with you. Imagine an orange between your shoulder blades. Shift them down and together as if squeezing the fruit. Doing this will roll back your shoulders so you don’t hunch. Do you ever catch your drooping self in a storefront reflection? The second point to remember is that how you walk may actually be a secret source of pain. Bad walking posture can injure your back and stress out your joints and muscles. When walking think about; keeping your shoulders back and down, holding your head up, bracing your abdominals. When you walk mindfully, you will also find yourself tightening your buttocks and clenching your abs and when you do this, you feel cheerful because you realize that you are the only one who knows that you are clenching your buttocks! Lastly, if you spend a great deal of time at the computer or desk, it would be a wise idea to sit on an exercise ball for part of the time. Jim practices this and would agree that sitting on the ball, not only strengthens your core, but it forces spine alignment and allows you to keep from slouching. He is also an advocate of the ball as a chair because he says it is fun and makes people smile when they see this big guy sitting on a bright orange exercise ball. Here is a humorous video (it is a long video, but just watch from 1min55 sec to 3:00min)… http://www.youtube.com/watch?v=3Pw_eX97TUw

The January 2010 edition of Prevention magazine highlights a very old exercise regime called gyrokinesis, developed in the late 70’s by Juliu Horvath, a former ballet dancer from Romania. Gyrokinesis can be done while sitting on a low stool or chair making it easy for people at any fitness level and a perfect at-your-desk workout. Advocates of the method maintain that regular practice fosters increased mobility, assists the body’s regenerative capacity and opens energetic pathways, increasing blood flow and oxygenation. The result, they say, is a renewed sense of vitality and well-being. I have copied a link to the exercises I have listed below so that you can check it out. www.prevention.com/gyrokinesis or find gyrokinesis classes at http://www.gyrokinesis.com/.

One exercise that Prevention offers is called Arch and Curl. Since you are conveniently located at your desk, while reading this email, let’s try it!

1) Arch and Curl- Sit with feet more than hip-width apart, toes out, hands on thighs. Inhale and arch spine, lifting chest and gazing at the ceiling. Keep shoulders over hips. Exhale. Inhale and sit up, lengthening spine. Keep abs pulled in throughout. Exhale and round spine forward, looking at floor about 6 feet in front of you, feeling a stretch in the lower back. Don’t let chin drop to chest. Inhale as you sit up.

It is recommended to do each exercise four times, moving slowly from start to finish.

If you liked how the Arch and Curl felt and want another taste of gyrokinesis try this one!
2) Spiral- Sit tall, hands on thighs. Inhale as you lengthen spine, pulling in abdominals. Exhale and rotate torso to left as far as comfortable, sliding left hand to hip, eyes gazing over left shoulder. Inhale as you return to center. Repeat, switching hands as you rotate to right.

If you want additional core toning and a chance to increase spinal flexibility try these…
3) Side arch- Sit tall with legs wide. Inhale as you lengthen spine and pull in abdominals. Exhale and reach right arm out to the side, then overhead, bending to left (left hand presses toward floor). Push left foot to floor, feeling stretch along right side. Inhale as you hold. Exhale and return to center; inhale. Repeat with left arm, bending to the right and pressing right foot to floor.

4) Wave- Sit tall with hands on thighs, feet wide. Inhale, arching spine; exhale, lower torso toward the floor as far as you comfortably can, keeping back arched. Round spine, curling up one vertebrae at a s time. As you inhale and lengthen spine, returning to start position.
Goal for the week: Try to repeat this series three times.
Have a wonderful weekend and remember to stand tall!

Hugs,
Andie

Welcome -Gratitude

Friends,
January is a time of resolutions, reflection, rebirth, rejuvenation and REPROGRAMMING. I begin the first of my weekly emails by saying WELCOME to a NEW YEAR! Let's begin 2010 by jumping off the scale and just taking baby steps to attain lasting results with regards to your health goals. Let's use this new year to rewire your brain to feel comforted by healthy behaviours. When we focus on just a couple small changes at a time (taking the stairs, parking further from the door, walking five minutes more everyday, doing mini bursts of strength training activities, such as dropping down and doing ten push ups, savouring your snacks), you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that fails because it becomes an arduous task. Trust me, you will feel stronger; inside and out!

One recent study from Kaiser Permanente found that people who received weekly emails about diet and fitness for 16 weeks substantially increased their levels of physical activity and intake of healthy foods like fruits and vegetables while cutting back on trans and saturated fats. Thus, for the next 16 weeks I will be your motivation to help you move more, eat healthy and look and feel better than ever!

TIP #1 of 16
Since this is the first of my emails for 2010, I feel it is appropriate to begin with the reflecting portion of what a new year brings. Think about everything that you are thankful for and focus on the positive things in your life. Grateful people report being more content and hopeful, which has direct health benefits. Start a gratitude journal. According to research by R. Emmons, Ph.D. people who write down what they're thankful for are 25 percent happier, exercise 33 percent more a week, sleep 30 minutes longer each night, and have 10 percent lower blood pressure. He suggests journaling for five to ten minutes three times a week. Think about the moments in your day big or small-that felt like gifts, and reflect on them.

For the next 16 weeks, I promise to be vigilant about my posts.