Tag Archives: fit after 70

YOUR FUTURE HEALTH

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BE HEALTHY IN 20 YEARS

Invest in your health today and increase your chances of remaining vigorous in the future. Here are some tips to making sure that happens.

  • Keep your muscles strong. If you’re sedentary, you can lose 8 percent of your muscle mass between ages 40 and 50. Muscle loss means less physical strength. How will you fare in 20 years with less strength than you have today?
  • Be aware of your posture. Hunching over your computer can tighten your chest muscles and weaken those in your upper back. This imbalance can lead to back and neck pain. Stretch and strengthen your muscles.
  • Eat fish twice a week. Most brains shrink with age, more so after age 60, but eating fish can slow that progress. Studies have shown that people who eat baked or broiled fish at least once a week show less brain volume shrinkage in key areas related to dementia compared to those who consumed less fish. The Omega-3 fatty acids in fish have been linked in research to better brain health because they reduce inflammation.
  • Cut calories. Overeating may be harmful to our brains. Consuming more than 2,140 calories a day doubles the risk of developing mild cognitive impairment over the course of 12 months. “Eat less to prevent memory loss,” says Yonas E. Geda, MD.

 

MEDITATE TO BOOST IMMUNITY

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MEDITATE

AND SWITCH-ON YOUR DISEASE-FIGHTING GENES

A comprehensive scientific study at Harvard Medical School led by Dr. Herbert Benson has proven that meditation changes our bodies on a genetic level. The study found that in long-term practitioners of relaxation methods such as yoga and meditation, far more disease-fighting genes were active, compared to those who didn’t practice relaxation.
In particular, the genes that were switched on protect against rheumatoid arthritis, high-blood pressure, infertility and pain. According to the researchers, the changes were induced by what they call the “relaxation effect”, an occurrence as powerful as any medical drug but without the side effects.
The experiment showed just how responsive genes are to behavior, mood and environment. After two months of practicing relaxation, the bodies of the control group began to change. “The genes that help fight inflammation, kill diseased cells, and protect the body from cancer, all began to switch on”, says Jake Toby, hypnotherapist at London’s BodyMind Medicine Centre, who teaches clients how to induce the relaxation effect.
The benefits of the relaxation effect are cumulative. The more you practice meditation , the greater the chances of remaining free of arthritis and joint pain, with stronger immunity, healthier hormone levels and lower blood pressure.
Dr. Benson believes this research is important because it shows how a person’s state of mind affects the body on a physical and genetic level.

Source: Anastasia Stephens, SMH

 

Healthy Diet Key to Glowing Skin

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 HEALTHY DIET KEY TO GLOWING SKIN AND ACNE-FREE COMPLEXION

According to Dr. William Danby, a New Hampshire dermatologist, and other experts who study the biochemical processes of digestion, when you overindulge on foods like pizza or movie theatre popcorn, bloating and pimples can be a direct result. Their recommendations for glowing skin are:  

Avoid milk. Milk increases cell proliferation and sebum production, causing plugged pores that can lead to acne. Instead use almond, rice, coconut, hemp or soy milk.

Avoid refined carbs. Refined carbs increase insulin secretion which can promote acne by increasing oil gland secretion. Instead eat lean protein and salads.

Eat fruits, vegetables, nuts and lean protein. When you eat like a native, you ingest low levels of free-radicals and high concentration of antioxidants.

Take a daily probiotic. Probiotics like Lactobacillus acidophilus replenish healthy bacteria in the gut.

Eat 6 ounces of fish a week. Omega-3 fatty acids DHA and EPA help to inhibit pro-inflammatory compounds that kick start acne.

Health report by Joan Chen
Marie Claire, April 2013

TAKE YEARS OFF YOUR FACE

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TAKE YEARS OFF YOUR FACE
by
DE-STRESSING YOUR SKIN
Dr. Amy Wechsler says that it’s not your age that’s causing half of those lines and wrinkles. It’s your life.

In her book, The Mind-Beauty Connection, Dr. Wechsler explains that by age thirty, we’re showing the first sings of normal aging— broken capillaries, sagging and crow’s feet. But our biggest skin and health challenge is stress aging, caused by the frantic speed of our modern life.

The good news is that stress aging is reversible and worth the time it takes to turn back the aging effects of tension and anxiety. Here are her 7 habits for healthy and youthful looking skin.

  • Practice deep breathing. Oxygen is the most vital nutrient for the body and your cells need a constant supply to stay alive and work efficiently.
  • Exercise.  Follow a comprehensive exercise program that includes cardio, weight lifting and stretching. You will increase levels of endorphins, improve mood and aid circulation.
  • Focus on the positive.  Negative, irritating thoughts fuel stress hormones like cortisol and adrenaline.
  • Sleep soundly. Every system in the body, including your inner rejuvenation capabilities, is affected by the quality and amount of sleep you get.
  • Meditate. Calm yourself down and thicken your cortex to improve cognitive abilities.
  • Cuddle or have sex. During sex, beta-endorphins, age-defying and beauty-promoting hormones that spill out of the brain reduce stress and nourish the  skin.
  • Feeds as skin medicine. Eat Vitamin C-rich foods. Eat fruits, vegetables, nuts, seeds, lean protein and whole grains. Drink tea.

If you’re interested in purchasing The Mind-Beauty Connection for more in-depth reading, check the Personal Growth section in my web site’s Recommend Reading.

 

Quick & Delicious Veggie Soup

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INGREDIENTS

1 tablespoon olive oil
1/2 large onion, diced
2 medium carrots, diced
2 stalks celery, diced
1 medium zucchini, diced
6 cloves garlic, chopped
2 tablespoons fresh thyme leaves,chopped*
4 teaspoons fresh sage, chopped*
32 ozs. canned vegetable broth
1 – 14 oz. can diced tomatoes
3 cups baby spinach, chopped
Freshly grated Parmesan cheese
1 – 15 oz. low-sodium canellini beans
drained and rinsed
salt, cayenne

PREPARATION

Mash half of the beans and set aside.
Heat the oil over low-medium heat and add first 5 ingredients. Cook, stirring frequently until medium soft, about 10 minutes.
Add the the broth and the tomatoes with its juice and keep simmering for another 10 minutes. Add the mashed and whole beans and the spinach leaves. Cook another 5 minutes. Add thyme and sage, salt and cayenne. Taste for seasoning.
Serve topped with Parmesan.

COMMENT. * Please note that I use lots of herbs and spices in my recipes because I like bold flavors. You might want to start by using half what I call for. This soup is delicious as is or blenderized. Using an immersion blender to break up the vegetables changes the consistency of the soup. It becomes creamy. Either way it’s delicious!

AGE WITH STRENGTH AND VIGOR

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Age with strength and vigor is my mantra, my passion and mission.
In my book you can view pictures of seasoned lifters who started ten, twenty years ago, and today at their advance age can handle heavy weights.
However, don’t let those pictures discourage you. They, like all beginners started with 2-3 pound dumbbells. Gradually, as they gained strength, they were albe to lift more. There’s no limit to how much you can lift if that is what you desire. And if not, you can stop at 8 or 10 pounds just to maintain.
The important thing is to prevent further muscle loss and and with it the ability to live life to the fullest by being able to do everything you want to do.

Maria Muno interviews Emelina Edwards

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Maria Muno of WLAE interviews Emelina Edwards about her book, Forever Fit and Fabulous: A Guide to Health and Vigor — Even At 70 and Beyond! and Emelina’s healthy lifestyle philosophy.

HEALTHY SMOOTHIES

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BREAKFAST SMOOTHIE

2 handfulls fresh spinach
½ inch fresh ginger, peeled
juice of ½ lemon
½ apple
⅓ banana
1 tablespoon flax seeds
pinch Goji berries
1 scoop recovery (or protein) drink
1 tablespoon almonds
Add water to water line

To make this drink I use a Nutri-Bullet. This little gadget has a powerful motor that can blenderize anything, fruits, veggies, nuts and seeds. The Nutri-Bullet has changed my life. Now I can have raw, fresh foods both morning and evening. Raw foods still have their nutrients and vitamins, cooked foods do not. Below is my evening smoothie made with veggies.

DINNER SMOOTHIE

2 handfulls  fresh spinach
lemon juice from ½ lemon
1 small tomato or handful cherry tomatoes
piece of celery or cucumber
⅓ avocado
20 pumpkin seeds
pinch salt and cayenne
Add water to water line

Taste for seasoning and drink to your health. These drinks are packed with nutrition and low in calories.And they taste yummy!

Making diatery changes? Here are my recommendations

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Diatery changes can be overwhelming,, but there’s a way to make it simple. This is how I did it many years ago, and it worked, because I never reverted to my old unhealthy ways ever again.
Back then I ate anything I wanted without considering the consequences to my health or waist. Then I learned about the dangers of certain foods due to their high fat content and decided I would start by eliminating the worst offenders first. So I cut out butter, cream, cheese and meat. And started drinking lots of water.
I immediately felt so much better! My constipation disappeared and energy increased.I felt 20 pounds lighter!
Once I found that I could live without those fat-laden foods I focused on the “White” offenders, white bread, white rice, white potatoes and white pasta.
I’m sure there were times when I cheated a bit but in time I lost my taste for foods that tasted greasy and also for those devoid of nutritional value.
By breaking up my changes in stages, it almost felt easy. And because I was feeling so much better, that in itsself was a great motivator. Never mind that I began to like what I saw in the mirror!
I never counted calories or felt the need to weigh myself. I never even kept a diary. Feeling better, learning to care and appreciate my body and tasting new foods became a way of life.
During this month of January I will keep sending motivational tidbits, so stay tuned. And remember, make 2013 the last time you will have to struggle with your weight. Free yourself from the burden of extra weight and sluggishness.

Thinking of you,
Emelina, January 2, 2013

A BEGINNING FOR THE REST OF YOUR LIFE

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My wish for you is that you view this New Year as an opportunity to reach greater heights of wellness, happiness and success.Wellness and fitness come first because when we’re not feeling our best, it’s hard to be happy or successful.
Treat your body as the greatest gift and joy of your life. It is your most precious possession. Feed it nutritious fouds, exercise it to keep your muscles strong, stretch it for flexibility and rest it in meditation for mental sharpness.
At the end of each week ask yourself the question, How Am I Doing? Am I staying true to my purpose, have I kept up with my promise to myself.?
If you can answer yes, congratulate yourself and go on to the next week. If you answered no, start over because you are not a quitter.Begin again with greater resolve.
If you keep asking yurself that question week by week, you will find yourself at the end of 2013 with greater accomplishments than you had ever dreamed possible.
Believe in yourself, you’re more powerful than you can possibly imagine.

Emelina Edwards
January 1, 2013