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
Friday, February 26, 2010
Friday, February 19, 2010
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
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
Friday, February 12, 2010
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
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
Friday, February 5, 2010
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
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
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