When I was thirteen, my ideal of beauty was Twiggy.

Now I realize that the powerful influences of marketing and peers created my ideal to be the same as the gay fashion designers! Twiggy’s body was like that of a young boy.

So now, thank you Jennifer Lopez, lush is good.

It is my wish for my daughter that she can appreciate herself, lose the incessant self-criticisms and comparisons, and that she lives a healthy, active lifestyle.

 

Optimal Health Prescription:

• Some physical activity every day
• Mix up moderate & vigorous cardiovascular exercise, strength training, flexibility & balance exercise and stretching
• Eat healthy 85% of the time
• Make sure you get enough sleep
• Make sure you get enough sex
• Repair or remove toxic relationships
• Get regular health screenings

Speaking of which, we are thrilled that Tuesday, February is our 4th Annual Heart Health Event at the gym.

• From 8-2pm, free blood screenings will be provided by Florida Medical Center.
• From 8-11am, Florida Heart Research Institute will demonstrate PushCPR and provide blood pressure readings.
• At 12noon, Janet Drue Manson, L.C.P.C., will hold an interactive Stress Reduction Techniques session.
• From 5-7pm, Florida Heart Research Institute will demonstrate PushCPR and provide blood pressure readings.

 

Hope to see you there!!

Steff

Quite frankly, I was astonished when a friend of mine confessed she hadn’t had sex in 5 years. “Well, when was the last time you had an orgasm?”, I asked. Same answer.
I decided that she would appreciate a good vibrator, and I went to Hustler on Sunrise in search of something special. I bought her one that was relative to a Lamborghini regarding its quality and forward design. It came with a little black velvet drawstring pouch. I couldn’t wait to give this exotic epitome of its genre to her but to my surprise and chagrin, she didn’t want it! I never considered that she might have this reaction and I had no response. Really, I was a little embarassed.
Sexual activity is exercise, and is well documented for healthful benefits. Here are some highlights:

“In addition to boosting self-esteem and confidence, sex increases the production of human growth hormone, which is known to improve muscle tone.” Huffington Post 2011

Researchers at Wilkes University in Pennsylvania found that having sex once or twice a week improves the immune system by 30 percent.

Sexual activity increases the immune system’s production of immunoglobulin A, an antibody considered an immune booster.                                                                                                                                                                                                                                                                           A study by the National Bureau of Economic Research found that  sex makes you happier than money.

“For reasons that are still unclear, regular sex may even add years to your life. A study published in the British Medical Journal found that men who had sex less than once per month were twice as likely to die in the next 10 years than those who had sex once per week.

And guys aren’t the only ones to benefit: Researchers at Duke University found that women who claimed to enjoy their sex lives lived seven to eight years longer than women who were indifferent to sex.” Huffington Post 2011

“A big health benefit of sex is lower blood pressure and overall stress reduction, according to researchers from Scotland who reported their findings in the journal Biological Psychology. They studied 24 women and 22 men who kept records of their sexual activity. Then the researchers subjected them to stressful situations — such as speaking in public and doing verbal arithmetic — and noted their blood pressure response to stress. Those who had intercourse had better responses to stress than those who engaged in other sexual behaviors or abstained. Another study published in the same journal found that frequent intercourse was associated with lower diastolic blood pressure in cohabiting participants. Yet other research found a link between partner hugs and lower blood pressure in women.” Kathleen Doheny, WebMD Feature, reviewed by Marina Katz, MD

Links:

www.huffingtonpost.com/2011/02/09/sex-benefits-_n_820526.html#undefined

http://www.webmd.com/sex-relationships/features/10-surprising-health-benefits-of-sex

www.womenshealthmag.com/sex-and-relationships/benefits-of-sex-0

 

 

 

 

 

 

 

Optimal Wellness

by Stephanie Diane Shorr

What is Optimal Wellness?

Optimal Wellness is the healthiest state that you, bio-individually you, may attain, influenced by a combination of the following voluntary and  involuntary factors:

Voluntary Factors:

Cardiovascular Exercise, including moderate and vigorous intensity

Strength Training Exercise

Flexibility & Balance Exercise

Diet & Nutrition

Spiritual Exercise

Sexual Exercise

Involuntary Factors:

Genetic Predisposition

Accidents

It amazes me that so many of us are so scrupulous about our cleanliness and our clothes, but neglect physical activity and healthy eating on such a grand scale that obesity and disease are rampant. I am not saying cleanliness and clothes are not important; anyone who knows me knows I am an old-school, hippie fashionista and beautiful, sexy shoes are like jewels to me; discovering a new, great-smelling and healthy body wash gives me a thrill, but if I have learned anything in the 60 years I have been on this planet, it is that, for most people, exercise rules!

Next, I am unable to go further until I  can silence the scores of attorneys I have had the pleasure to be acquainted with, all clamoring now in my head, that if I recommend anything to anybody, danger!!! Therefore, in this writing, and all others from me, I am only discussing my experiences and opinions.

I can safely vouch for resources published by our very own government,including recommendations for amounts of physical activity (United States Department of Health & Human Services www.hhs.gov)

“Much of the chronic disease burden is preventable. Physical inactivity and unhealthy eating contribute to obesity, cancer, cardiovascular disease and diabetes, which together are responsible for at least 300,000 deaths each year.” HHS Press Release Jan 13, 2006

“It’s important for all Americans to be active, and the guidelines are a road-map to include physical activity in their daily routine,” HHS Secretary Mike Leavitt said. “The evidence is clear — regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.”

Regular physical activity reduces the risk in adults of early death; coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer, and depression. It can improve thinking ability in older adults and the ability to engage in activities needed for daily living. The recommended amount of physical activity in children and adolescents improves respiratory and muscular fitness as well as bone health, and contributes to favorable body composition.

The Physical Activity Guidelines for Americans are the most comprehensive of their kind. They are based on the first thorough review of scientific research about physical activity and health in more than a decade. A 13-member advisory committee appointed in April 2007 by Secretary Leavitt reviewed research and produced an extensive report.  

Key guidelines by group are:

Children and Adolescents — One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week.  Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.

Adults — Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes.  For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.

Older adults — Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy — Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities — Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions — Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

For more information about the “Physical Activity Guidelines for Americans,” visit www.hhs.gov or www.health.gov/paguidelines.

US Department of Health & Human Services Press Release, October 7, 2008

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It has been helpful to me, to try to do something physically active every day. When life gets in the way, if I miss a day, it strengthens my resolve to make sure to do something active the next day!

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HEALTHY FOOD: It is recommended to enjoy produce that is in-season and fall is always the happiest food time for me with apples and navel oranges at their peak.

This one’s for apples:

Quick Snack:

Slice apple; leave skin on; toss in snack container with fresh lemon juice to coat.

Great carry-along snack – hello, bus drivers! or for lunch boxes. The lemon juice keeps the apple from browning, plus it’s delicious.   Thank you to Fanny from Colombia, S.A.

Apples & Almonds Salad:

Cut apples in bite-size pieces; leave skins on; add almonds, lemon juice and olive oil. Toss in bowl.

Details:

I prefer Fuji apples, and raw almonds or Tamari almonds from Whole Foods, which have less sodium than many other salted, roasted nuts. Be sensible with the amount of nuts and go easy on the olive oil. Lime juice works well, too.

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To reduce your risk of cancer, look no further than your fridge. “All the studies on cancer and nutrition point to eating plant-based foods for their phytonutrients and other special compounds,” says Richard Béliveau, PhD, chair in the prevention and treatment of cancer at the University of Québec at Montreal and author of Foods to Fight Cancer.

Aim for five to nine daily servings of all kinds of fruits and vegetables—especially these six superstars.

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Broccoli
All cruciferous veggies (think cauliflower, cabbage, kale) contain cancer-fighting properties, but broccoli is the only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body’s protective enzymes and flushes out cancer-causing chemicals, says Jed Fahey, ScD. A recent University of Michigan study on mice found that sulforaphane also targets cancer stem cells—those that aid in tumor growth.

Helps fight: breast, liver, lung, prostate, skin, stomach, and bladder cancers

Your Rx: The more broccoli, the better, research suggests—so add it wherever you can, from salads to omelets to the top of your pizza.

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Berries
All berries are packed with cancer-fighting phytonutrients. But black raspberries, in particular, contain very high concentrations of phytochemicals called anthocyanins, which slow down the growth of premalignant cells and keep new blood vessels from forming (and potentially feeding a cancerous tumor), according to Gary D. Stoner, PhD, a professor of internal medicine at The Ohio State University College of Medicine.

Helps fight: colon, esophageal, oral, and skin cancers

Your Rx: Stoner uses a concentrated berry powder in his studies but says a half-cup serving of berries a day may help your health, too.

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Tomatoes
This juicy fruit is the best dietary source of lycopene, a carotenoid that gives tomatoes their red hue, Béliveau says. And that’s good news, because lycopene was found to stop endometrial cancer cell growth in a study in Nutrition and Cancer. Endometrial cancer causes nearly 8,000 deaths a year.

Helps fight: endometrial, lung, prostate, and stomach cancers

Your Rx: The biggest benefits come from cooked tomatoes (think pasta sauce!), since the heating process increases the amount of lycopene your body is able to absorb.

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Walnuts
Their phytosterols (cholesterol-like molecules found in plants) have been shown to block estrogen receptors in breast cancer cells, possibly slowing the cells’ growth, says Elaine Hardman, PhD, associate professor at Marshall University School of Medicine in Huntington, West Virginia.

Helps fight: breast and prostate cancers

Your Rx: Munching on an ounce of walnuts a day may yield the best benefits, Hardman’s research found.

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Garlic
Phytochemicals in garlic have been found to halt the formation of nitrosamines, carcinogens formed in the stomach (and in the intestines, in certain conditions) when you consume nitrates, a common food preservative, Béliveau says. In fact, the Iowa Women’s Health Study found that women with the highest amounts of garlic in their diets had a 50 percent lower risk of certain colon cancers than women who ate the least.

Helps fight: breast, colon, esophageal, and stomach cancers

Your Rx: Chop a clove of fresh, crushed garlic (crushing helps release beneficial enzymes), and sprinkle it into that lycopene-rich tomato sauce while it simmers.

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Beans
A study out of Michigan State University found that black and navy beans significantly reduced colon cancer incidence in rats, in part because a diet rich in the legumes increased levels of the fatty acid butyrate, which in high concentrations has protective effects against cancer growth. Another study, in the journal Crop Science, found dried beans particularly effective in preventing breast cancer in rats.

Helps fight: breast and colon cancers

Your Rx: Add a serving—a half-cup—of legumes a few times a week (either from a can or dry beans that’ve been soaked and cooked) to your usual rotation of greens or other veggies.

Why is physical activity important?

Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or to maintain a healthy weight.

When losing weight, more physical activity increases the number of calories your body uses for energy or “burns off.” The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss.

Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.

Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

-Centers for Disease Control and Prevention: Division of Nutrition, Physical Activity and Obesity; National Center for Chronic Disease Prevention and Health Promotion

February is American Heart Month.

Dr. Luis Tami, interventional cardiologist, will discuss “Heart Health” on Wednesday, February 4, at 7:30 p.m. at Body Mechanics Fitness & Training.

The American Heart Association provides these tips to increase activity levels at your worksite:

• Brainstorm project ideas with a co-worker while taking a walk.

• Stand while talking on the telephone.

• Walk down the hall to speak with someone rather than using the telephone.

• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.

• Walk while waiting for the plane at the airport.

• Stay at hotels with fitness centers or swimming pools and use them while on business trips.

• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.

• Participate in or start a recreation league at your company.

• Form a sports team to raise money for charity events.

• Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.

• Schedule exercise time on your business calendar and treat it as any other important appointment.

• Get off the bus a few blocks early and walk the rest of the way to work or home.

• Walk around your building for a break during the work day or during lunch.

“I believe that our future is our choice…”

 —President Obama

• As our country pulls together under the guidance of this brilliant young leader, we must choose a pro-active approach to our own bio-individual health.
• Exercise, strength training and cardio, good nutrition, stress management, all contribute to optimal health and reduction of degenerative disease symptoms.
• This is a good start to help our country retrieve its greatness by increasing productivity and reducing medical costs.

Make Your Food Work For You!

GIGO is an old-school computer term, “garbage in – garbage out”. It fits when considering the quality of food in one’s diet. Fried foods, soda, excess salt or sugar, trans fats, partially hydrogenated fat, high fructose corn syrup, fatty meats, MSG, hydrolyzed protein and preservatives are major culprits you want to avoid if your vision of your long term future includes your good health.

Unfortunately, it is often difficult to find anything healthy when you’re trying to find a snack in a vending machine or a quick meal during a lunch break or for an inexpensive dinner out. You’re better off packing your own lunch and snacks – try an almond butter sandwich on Ezekiel bread, an apple or grapes; carry a bag of raw nuts (suggesting almonds or walnuts); make your own trail mix with ingredients that are healthy and that you really enjoy. Just a little of this nutrient -dense snack provides satiety and health benefits.

“The food choices you make
will either build you up,
or do you in..”

-Suzanne Somers on Larry King Live / CNN Saturday night, 12/20/08

Suzanne Somers said a lot of wonderful things about preventive healthcare on Larry King Live tonight. I agree with everything she said except for one thing and I especially applaud her encouraging the teaching of children about living healthier.

Here are some other highlights:

• “Dark chocolate is good for serotonin and is an anti-oxidant.”
• She spoke about how important it is to consume good oils, omega 3s, and how we consume too much omega 6s, including safflower and canola oils.
• She lamented that the flouride in her city’s water was highly carcinogenic.
• She spoke of the importance of eating real food and how butter is not the enemy.
• She was spellbinding when she demonstrated how difficult it is for improperly chewed food to traverse your digestive tract and how bloating and indigestion could result.

I only took issue with one thing – I prefer the use of digestive enzymes to hydrochloric acid to improve digestion. Oh, and I learned something majorly exciting to me – there is a nannotechnology patch for detox with glutathione. This resounded with me as I am always endeavoring to support my liver.

I think her new book Breakthroughs will be a worthy read and I definitely recommend it.

—Stephanie Shorr December 20, 2008

• Snack before you go.
• Don’t skip meals to compensate for the party.
• Eat slowly and savor the flavor.
• Socialize away from the buffet, table, bar, or kitchen.
• Take moderate portions of specialty food you really love.
• Try spritzers or low calorie mixers, and limit use of alcohol.
• Use smaller plates & don’t go for seconds.