Fueling For Your Run...

Determining what to eat before a run is always a priority.
I compare it to fueling your car for a drive:

• Gas tank 1/4 full: Drive to store 5 miles roundtrip =  enough gas to get me there and back
• Gas tank 1/4 full: Drive to job 25 miles roundtrip = need $20 worth of gas to safely commute 
• Gas tank 1/4 full: Drive to visit friend 100 miles one-way = must fill gas tank before trip

So if you think of your body as your engine, you must fuel it properly for it to run safely and well. Understanding the ways your food sources work: carbohydrates, protein, and fats, will guide you:

Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.

Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
More: Sports Nutrition Mistake: Not Getting Enough Protein

Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.

(The information above, and more, can be found here.)

Remember that many things can affect your run: weather, how much sleep you've had (or lacked!), your workload, personal situations, illness or injury, etc., so be sure to keep this in mind when you are fueling.

For example, if you're due for an early morning speed workout on Thursday and you had a great sleep, the weather is ideal and you feel great, you may not need much to fuel your tank. But the following Thursday, a similar speed workout is on your schedule, but the weather is unseasonably hot, you had a rough sleep the night prior, and you just don't feel up for it. Maybe you'll need a banana, or a slice of whole grain bread with honey...(or skip the workout all together to avoid injury)...but you see, depending on what your engine needs determines how you fuel it for optimal performance.

Have a great, safe run!

http://running.about.com/od/nutritionforrunners/Nutrition_for_Runners.htm

Some Health Benefits of Running!

Running offers you more than a fun way to exercise, the chance to support a good cause by entering a race, or a reason buy cool new gear that you probably don't really need. The countless health benefits of pounding the pavement or trails are motivating:

• Improved cardiovascular function = strong heart!
• Decreased body fat =  healthy heart!
• Increased good cholesterol = clean arteries!
• Maintain a healthy weight = lowered blood pressure!

These are just some advantages of giving our legs a break from the repetitive "put one foot in front of the other" while mixing things up a bit for our beloved bodies. One of my top five personal favorite benefits is calorie-burning. I love food, and I have no intentions of dieting. But if I ate whatever I wanted, whenever I wanted, I'd without a doubt be overweight, running (no pun meant) the risk of high blood pressure, diabetes, or heart attack (cardiovascular disease is the #1 cause of death in the USA!).

Running allows me 100% guilt-free enjoyment of a black and white cookie (lots of calories and high in fat), an everything bagel with lox and cream cheese (lots of calories and high in fat), or an eggplant parmigiana dinner with bread and a glass of red wine... and maybe sharing some fried calamari to start or a tartufo for dessert! (umm, lots of calories and high in fat). But savoring every morsel of the foods I like is a treat well worth the miles in my running shoes (as well as the cool new gear that I just bought!).

Regular exercise maintains bone mass, which helps to prevent osteoporosis and fractures. The younger you are when you begin to incorporate a daily routine of exercise is crucial, but it's never too late to start an exercise program, whether it's once a week or every day. Be mindful of your body; be aware of the signals you receive from your knees, hips, backs, etc. You want to challenge yourself, but never push your limits to the risk of injury.

And to clarify, just because I go out for a run doesn't give me license to eat treats of any kind after every run; I keep up with eating foods high in nutrients and maintain a healthy diet. But the occasional splurge of cuisine or snacks I wouldn't normally eat on an everyday basis is exciting.

Whether it's your first or 50th or 5,000th... wishing you a pleasant and healthy run!

5 Simple Applications for the Novice Runner!

I recently had the pleasure of coaching my 43-year old cousin at her first 5K. Not only did she run more comfortably and efficiently than what she's used to, as well as feel better afterwards, but I helped her to:

• Reach her goal of finishing the 5K under 40 minutes (she said she'd be completely satisfied with 39:59!)
• Complete the entire race without walk breaks (which is what she usually does)
• Run some rolling hills! She's never run a hill; whether her training brought her to a slight hill or false flat, she would walk that part of her run.

Here are five simple strategies I gave her in preparation for her first, successful running adventure:

1. Relax: Your adrenaline is high on race day. With that, your heart rate increases. Be confident with your running skills... you've been training for this day! Give yourself a nice shoulder shrug a roll them back away from your ears... and then keep them there! This relaxes your neck and arms, as well as promotes an overall sense of mental calm.
2. Proper Form: Keep your spine aligned and protect your lower back with a slight forward lean and even slighter tucking of your tailbone. Swing your arms gently with loose fists, elbows directed straight back, and just swing them forward no higher than your chest (save that for the hills to help propel you up the climb). Have a nice mid-foot strike, and think of a string or chain attached to your core that's pulling you like a dog on a lease, and your arms and legs are just moving along for the ride. This saves muscular energy to supply you with more energy to finish your run and not feel exhausted when it's done.
3. Steady Breathing: A nice, even inhale and exhale works well for me. I try to inhale through my nose and out through my mouth. It's not always practical to inhale with a closed mouth, and in that case I enjoy a lozenge to keep my throat moist throughout the run Take care, of course, not to swallow it.,, be mindful of that.
4. Visualization:Maintain focus on your form throughout your run (as well as everything else mentioned above). Don't start off the race thinking about the finish. That will stress you out and waste mental energy, which in turn takes away from muscular energy, which in turn takes away from proper form...and before you know it your run will unfold before you finish. Of course you want to be prepared with your race tactics, but you'll get to the finish when you get to the finish. As you get closer to that is when you should start thinking about it, not during the first 1/2 mile or at mile 2. Set yourself lots of small goals; landmarks along the race course is a great way to fulfill those small goals.
5. Be Realistic:Think about how much you've been training, what you've been eating, what your personal and professional life has been granting you in the weeks, even months, prior to your race. Try not to expect to finish a 5K in a time that is just not practical. If you haven't been training and you think you can wing it, well maybe you can depending on your level of current physical fitness, but remember you're opening up yourself to possible injury that may have long-term effects.

Running is great fun; it's physically and emotionally satisfying, and of course the health benefits of running are countless. And racing is super fun! It's your chance to set goals and accomplish them from time to time; it's OK to fall short of a goal... the fact that you attempted that goal is a success, and then you just try again! You'll meet new people, maybe make some new friends. You'll see some beautiful places, just as my cousin and I did recently in Palmyra, Pa!

Wishing you a happy, safe run!

Next week I'll share with you some of the many health benefits of running.

Ahhh...Thoughts of April's Showers' Flowers

It has been a long winter for many of us, with non-consistent snowy days and rain, cold temperatures, and lots of wind. I've always enjoyed the four seasons: snowflakes are pretty, snowshoeing is good exercise, hats and scarves can be fun to wear (especially the ones my mom knits), and winter is a special aunt's favorite time of year. Cozying up in front of the fireplace is always a treat, and a mug of hot chocolate, a snifter of warm brandy, or a grilled cheese sandwich with a bowl of tomato soup seem to me calorie-faded comforts of a winter's day.

I'm not quite sure the exact reasons why I particularly have not enjoyed this year's chilly season. Thoughts I've had are:

1. The season was preceded by Hurricane Sandy, extending the dark, cold months that were ahead of us.
2. This, my first winter season training outdoors for an upcoming race, was not so enjoyable.
3. My husband and I were too busy to embrace outdoor activities as in previous years.
4. I am getting older and my mind can't tolerate the bleak, raw wintry climate.
5. I am getting older and my body can't tolerate the bleak, raw, wintry climate.
6. It has nothing to do with age: I don't like wintertime anymore just as I didn't like mushrooms, spinach, and avacados as a child, and I could and would eat them everyday now as an adult, if I choose. Preferences merely change with age.

With reflections of sunshine, gentle breezes, and the arrival and aromas of flowers, I'll begin to create some aromatic lotions, oils, and scrubs. My mood and physical needs determine which scents I'll use. Lavender has a soothing, sweet herbal fragrance. It's known to be an antiseptic essential oil, and acts as a relaxing, stress-reducing aromatherapy. Another popular scent is peppermint; its herbal, fragrant leaves aid in cramping, nausea, and is stimulating and energizing. Sandalwood, a personal favorite, is one of the oldest essential oils to be used in personal care. It has a soft, woody smell, and is often used to reduce anxiety and insomnia, encourages new cell growth, and if you're looking for some extra help, can be an influential aphrodisiac!

The list of essences is long. The National Association for Holistic Aromatherapy is a great place to acquire information. The focus of this non-profit organization is to educate and bring public awareness regarding aromatherapy and its benefits. The International Aromatherapy and Aromatic Medicine Association is a similar type of organization outside of the USA. These web sites can be a sensational start to your exploration into the world of scent. Your body, mind and nose will be pleased!

The brief paragraph that follows, copied from the University of Maryland Medical Center's web page, details the interesting history of aromatherapy:

What is the history of aromatherapy?

Essential oils have been used for therapeutic purposes for nearly 6,000 years. The ancient Chinese, Indians, Egyptians, Greeks, and Romans used them in cosmetics, perfumes, and drugs. Essential oils were also commonly used for spiritual, therapeutic, hygienic, and ritualistic purposes.

More recently, René-Maurice Gattefossé, a French chemist, discovered the healing properties of lavender oil when he applied it to a burn on his hand caused by an explosion in his laboratory. He then started to analyze the chemical properties of essential oils and how they were used to treat burns, skin infections, gangrene, and wounds in soldiers during World War I. In 1928, Gattefossé founded the science of aromatherapy. By the 1950s massage therapists, beauticians, nurses, physiotherapists, doctors, and other health care providers began using aromatherapy. Aromatherapy did not become popular in the United States until the 1980s. Today, many lotions, candles, and beauty products are sold as "aromatherapy." However, many of these products contain synthetic fragrances that do not have the same properties as essential oils.

 

As mentioned above, be sure to look for 100% natural essential oils, not synthetic, when you choose your scents. A pure essential oil will clearly state on their label that it is extracted 100% from its botanical source; stay away from oils whose labels contain the words "fragrance," "blend," or "diluted." Among several reputable companies are Aura Cacia, Essential Oil Company, and Young Living. Many of your local health food stores can assist you in choosing and using the best essential oils for your needs.

 

A simple recipe for a relaxing oil:
(If I want to make this in to a scrub, I'll add organic brown sugar (yes, the kind you buy in the food store!)).

 

5 drops lavender oil

1 drop chamomile oil

1 drop ylang ylang oil

1/2 - 3/4 ounce carrier oil

Carrier oils "carry" the essential oil, meaning that the essential oils must be (manually) diluted with another substance. Varieties of carrier oils include: avocado oil, sesame oil, grapeseed oil, among so many others. More information on carrier oils can be found here: http://www.aromaweb.com/articles/whatcarr.asp

Have fun with your oils, be creative, and enjoy Spring! 

 

Lullaby, and good night...

I have never fallen asleep during a massage. Don't get me wrong, sometimes I may deeply drift and have my head in the clouds with inner visions and voices fluttering about, but I'm talking about a full-on sleep where dreams occur and snoring might sound. Of course, it's all about the type of massage given: myofascial release (which can be relaxing, depending on your personality and tolerance level) versus trigger point therapy, or Rolfing versus sports massage, you get the picture. Even with traditional Swedish massage, no lullaby and good night for me.

However, when I'm not on the table but rather the one implementing the massage, that's another story. I have a select few men and women that float far off to their neverland during their massage, and their snores and startles and shudders from dreams awaken them, only to realize where they are, what they're doing, and that they can (and do)... go back to sleep.

Sleep is a fundamental human need. It's a time for our bodies and minds to restore, repair, and recharge. Benefits of a good, sound sleep range from increased energy and alertness to feeling happier and better able to function throughout the day. According to the Mayo Clinic, adults should get between seven to nine hours of quality, uninterrupted sleep every night.

So when I have clients that fall asleep on my table, I wonder if they've had a long enough and proper sleep the night before, or whether their sleep patterns on a regular basis might be compromised. I don't ask them, because usually they don't realize they've fallen asleep. Besides, if they fall asleep their muscles are fabulously nice and relaxed (and I can really dig in to those knots and taut bands of tissue)!

It is so important in our daily lives to be mindful of what we eat and how much we exercise, to be conscious of our posture, as well as how we treat others and handle situations. Being mindful of these things helps to have proper, quality rest, which plays a role in our physical and mental health. As individuals, friends, co-workers, and members of our communities, our behavior not only reflects on ourselves, but those around us, and doing our best to maintain a strong and satisfying sleep schedule benefits everyone.

This year during March 5 - 11,
recognize and share with your family and friends

 National Sleep Awareness Week.

11 Inches for Pantene Beautiful Lengths!

 

So it was nearly two years and six days that I grew my hair for a ponytail long and healthy enough to donate to Pantene Beautiful Lengths. I didn't realize that much time had gone by, until I logged onto my Blog (I haven't written since August 2012? Shame on me!) and saw my last post about this was dated January 21, 2011!

736 days of working toward a goal that was finally accomplished on January 27, a wonderful day shared with my family as we celebrated my mother's birthday, as well as having my 11-year old niece cut my 11-inch ponytail.

I was so proud of her! Not only did she do an amazing job with cutting where I asked her to, her eagerness to be a part of this experience was heartfelt. She has beautiful long hair, and I hope that one day she'll decide to donate hers, too.

To date over 40,000 ponytails have been donated to Pantene Beautiful Lengths. This program, launched in 2007, helps women grow their hair to create free wigs made from real hair for women with cancer. Their web site is full of information and real life stories about women who made donations, as well as women who underwent treatment and lost their hair. They give you step-by-step instructions on how to cut your ponytail, and tips on how to grow your hair strong and healthy.

Millions of people worldwide are living with or have had cancer. February 4 is World Cancer Day, with a goal to banish misconceptions and develop a stronger common knowledge about this devastating disease that affects half of all men and one-third of all women in the United States.

I cannot imagine how it makes a woman feel, to lose their hair. I feel a lot of love in my heart knowing that my hair will be a part of a wig that will one day put a smile on another woman's face. Beginning today I will begin the process again!

Janet's Law: Another Reason to Learn CPR

An article appearing in a recent issue of The Record brings hope to many for the start of the 2014 New Jersey school year. A June 25, 2012 unanimous state Senate approval of Janet's Law will require the implementation of an Automated External Defibrillator (AED) on school property of both public and nonpublic school districts in the state.

An AED is a device used to restore a normal heart rhythm in a person undergoing sudden cardiac arrest (SCA). SCA happens when the heart suddenly stops beating, stopping blood flow to the brain and other vital organs; depending upon the reason for the SCA, an AED may save that person's life. In addition to the installation of AED's on school property, the bill requires that at all times an emergency action plan be implemented among at least five school personnel trained in CPR and the use of an AED.

Janet's Law was named for Janet Zilinski, an 11-year old Warren, NJ girl who died in 2006 due to SCA. Her symptoms began during cheerleading practice, and while a nurse performed CPR on the field, no immediate access to an AED was present, which may have helped save Janet's life.

Click here for more details of this bill.

To learn CPR and the use of an AED, contact us to host a private course for your family, friends or colleagues. We'll come to your location in the northern NJ area.

To take a course outside of our area, click here to find a course near you.

February is American Heart Month! And Friday 2-4-11: National Wear Red Day!

The month of February has been observed as American Heart Month since 1963, when the American Heart Association worked closely with Congress requiring the President to raise public awareness and education regarding heart disease. Heart disease is the chief cause of death in the United States, with coronary heart disease (CHD) being the most common form, often appearing as a heart attack.

The goal of American Heart Month is to increase public awareness and knowledge of cardiovascular disease, encourage fundraising efforts for research, and promote ways to benefit from a heart-healthy lifestyle. It is valuable to know how to decrease your risk of developing CHD, as well as understand how to recognize the signs and symptoms of a heart attack. 

Genetics and other uncontrolled medical conditions may increase your chances of heart distress. However, there are some risk factors we can manage, such as high blood pressure, obesity, diabetes, smoking, high cholestrol, and a sedentary daily life. Transforming an inactive, unhealthy lifestyle into an active, healthy one can be difficult at first if you cannot find the motivation to do it. On the other hand, possibly you have a family member or friend who needs a helping hand, and maybe you're the one who can inspire them.

Sadly, it is when an unhealthful standard of living becomes life-threatening that a person may find the course of action needed to reduce their chance of heart disease. I have seen this happen to someone very close to me. When their uncontrolled weight and physical inactivity led to them being prescribed medication for hypertension and prediabetes, they realized that it was time for a lifestyle makeover. Healthy eating habits and daily exercise led them to lose over sixty pounds, maintain a healthy blood pressure, and is no longer prediabetic; they are also no longer on the prescribed medications.

As a nation, we must become healthier not only to obtain and maintain and long, wholesome life, but to teach our children healthy living habits. In the United States, approximately 17% of children and teenagers are obese. We must live by example, as well as let our children know where they can find resources to maintain a healthy lifestyle.

I am proud of my 12-year old niece. She is so aware of the dangers of too much fat, sugar and salt. She almost never eats fast food, indulges in a dessert on occasion, and would choose fruit over cake at a party. Her favorite food is sushi, and her favorite snack is pretzels; all in moderation. She normally reads the nutrition facts before she eats something. And she is physically active on a daily basis, whether it's playing a sport, at dance class, or walking to a friend's house (or dancing around in her room!).

Wear red as often as you can during the month of February, and let everyone know why!


If you are interested in learning CPR, consider taking a class!

Jack LaLanne, This Workout's For You!

On a recent Monday evening, I settled down with a glass of red wine and The New York Times. The lower right corner of the cover of the newspaper read "Jack LaLanne Is Dead at 96". I turned to page A25 to learn that Jack LaLanne, hailed as the father of the development of contemporary physical fitness, died on Sunday, January 23 of respiratory failure due to pneumonia. You can read the full article here.

So when I got up the following morning, I dedicated my Tuesday to Mr. LaLanne.
The day began with breakfast cooked by my husband: a glass of whipped orange juice and a bowl of oatmeal, made with banana, raisins, raw honey, and a dash of cinnamon (and a cup of coffee, something Mr. LaLanne never consumed, but I'm not ready to quit that yet). As we digested, we prepared ourselves for what turned out to be a 90-minute snowshoe adventure in Ringwood State Park; its countless trails made for an exciting and exploratory hike, as well as a vigorous workout.

My husband and I decided to wear our heart rate monitors, because every time we go out for a snowshoe trek, we really feel the effort in our muscles (this includes the heart muscle!). Both our heart rates measured within the limits of a moderate intensity workout. This level of activity improves aerobic fitness, which benefits the heart, lungs, muscles, as well as improves circulation. Read here to learn more about how to monitor your level of activity.

In addition to outdoor activities such as snowshoeing, running, walking, etc., I do love my workouts at Evolution Health and Fitness Weight Loss Studios. There I indulge in classes such as Group Cycling, EvoCardio Drill, and BodyPump®, and there I utilize equipment such as free weights and exercise machines that operate with pulleys, such as those invented by Mr. LaLanne, as well as stretch cords, similar to the Glamour Stretcher created by the fitness guru himself.

While my daily physical and nutritional habits are for the most part wholesome, I do slip and slide from time to time. But I believe that when a person, such as Mr. LaLanne, makes proper diet and exercise a way of living, one will only benefit from a long life, as proven by Mr. LaLanne.

I am motivated by Mr.LaLanne for the obvious reasons. However, what I didn't know before I read the newspaper article was that he graduated from a chiropractic school, and that he studied Gray's Anatomy in order to research the body's muscles.

I have a copy of my mother's Gray's Anatomy (every nurse needed one). As a massage therapist, I plan to sit down with the book to review and study the intricate design we call our body.

Dear Mr. LaLanne,
Thanks for your inspiration,
Stacy

Locks of Love and Others, Too!

I have a vivid memory of my Kindergarten class picture, with my long hair neatly parted down the middle, just hanging at my sides like a curtain. I loved that look. I had it again in my early 20's, post-1980's punk/pre-Friends hair. I couldn't help being born too late to be a real hippie.

Now, in the 4th decade of my life, I'm going for it again. But not because I want to be age 5 or 22 again, and not because I've been too busy to get a haircut, but because I have always wanted to grow my hair and donate to a charity that makes wigs and hairpieces for adults and children with medical hair loss. I figured that the more time went by and the older I get, this chance might not come again. I'm healthy and I don't have much gray, save for a few random strands that I find (and pull out... don't try that at home).

I researched and found these organizations to choose from:
Pantene Beautiful Lengths
Wigs for Kids
Locks of Love
Children with Hair Loss
Childhood Leukemia Foundation

After reading each charity's requirements, I had to eliminate Wigs For Kids (no artificial color of any kind allowed; sometimes I blend in a semi-permanent color when I want a change) and Childhood Leukemia Foundation (no gray allowed; although I have such an insignificant amount, I wouldn't want that child to wear that overlooked strand!).

So, my choices are Pantene Beautiful Lengths, Locks of Love, and Children with Hair Loss.

Pantene Beautiful Lengths creates wigs at no cost to women with hair loss due to cancer treatment. Donated hair can be no more than 5% gray, semi-permanent color is ok, and the lock must be a minimum of eight inches.  Locks of Love creates hairpieces for financially disadvantaged children under the age of 18 who experience long-term medical hair loss. Donated hair can be colored and the lock must be a minimum of 10 to 12 inches. Children with Hair Loss creates pieces for individuals under age 21 who experince medically-related hair loss. Non-chemically treated hair is preferred, gray hair is ok, and the lock must be a minimum of eight inches.

It's difficult to decide which charity to choose. While they're all wonderful, I'm leaning toward Pantene Beautiful Lengths. Not only do I meet all of the requirements, but being 40-years old and knowing women who have experienced cancer treatments, it hits closer to home than the other organizations.

I welcome advice or feedback if you have knowledge of this undertaking.
Or maybe after reading this, you'll be inspired to grow a lock for donation yourself!

Ginger Aids In Muscle Recovery

I love the taste and smell of ginger. It is one of 1,400 species of plants in the Zingiberaceae family. Since I'm not a botanist, I won't delve into the scientific aspect of the perennial. Yet ginger has the popular reputation for its many health benefits, such as easing queasy stomachs and motion sickness (its properties aid in the process of expelling intestinal gas and digesting fatty foods), as well as reducing inflammation.

This is not a contemporary remedy; ginger has been used for its health benefits for over 5,000 years.

Additionally, ginger stimulates blood circulation and facilitates muscle tissue recovery, whether its from a long run or a day at the gym (or whatever your choice of challenging training may be!). According to an article in the January 18 Health section of The New York Times, the claim is that sore and painful muscles will benefit after a day or more from eating ginger. Its anti-inflammatory properties offer pain-relieving effects, resulting in reduced muscle tension after a workout. You can read the full story here.

Remember, if you are physically active, it is always important to recover properly; cool down by not immediately stopping your activity, but rather continuing movement at a slowed pace for 5 to 10 minutes, followed by safe and gentle stretching. Refuel your body with food high in protein and complex carbohydrates, depending on the length and quality of your exercise. Rest, ice (if needed), and a massage may be necessary as well, and be sure to replenish lost fluids with water or a sports recovery drink.

And if you want to try something new, enjoy this recipe for hot ginger tea with cinnamon. I personally don't use the pine nuts, and I let the tea cool to room temperature. Many grocery stores, or preferably local farm markets, sell fresh ginger root.

Zen and the Art Of A Stress-Free Day

I recently received an email from my sister with the subject line reading: Zen. With that I knew she was sending me something enlightening. She wrote that somewhere she'd read an anonymous quote:

Today is the tomorrow that you worried about yesterday

And everything is OK

After reading that email, I let out a sigh of relief. My sister tends to stress about the days to come, when  her "today" hasn't even begun. I thought that if she recites this quote each morning (out loud or in her mind), she'll get through each day as it happens, rather than anticipate the near future with worry. With that, I realized I have my moments, too, of pondering what's to come when I should be focusing on the moment at hand.

Of course, there are always minor roadblocks that can put a detour in one's daily plans. But learning to take each day moment by moment and dealing with life's obstacles will only benefit your mind and body. Otherwise, you are at risk of putting your body into stress mode, or fight-or-flight response. In order to protect ourselves from danger (for purposes of this article, stress = danger), our bodies release certain chemicals to help us prepare for the fight and the flight.

When we feel threatened, the hypothalamus in our brain prompts the adrenal glands to set free throughout our bloodstream the hormones adrenaline and cortisol. While these chemicals are necessary, too much is no good. Adrenaline increases your heart rate, which elevates your blood pressure, and we know that prolonged high blood pressure, or hypertension, can lead to heart attack, stroke, and other complications. Cortisol, the primary stress hormone, assists in immune function and blood sugar metabolism, yet too much of it can also lead to cardiovascular problems and digestive dysfunction.

We all deal with stress in our lives. Our bodies are built to handle stresses, as well as recover from them when the tensions pass. However, if we undergo stressful situations most days of our lives, or if we just don't know how to safely handle stress in way that is not harmful to ourselves, health hazards are likely to occur.

If you find that you have trouble handling stress, or if you need help learning how to deal with it, it's OK to seek professional help. Eating nutrient-rich foods and exercise will help, along with safe activities that may help calm you.

And remember:
Today is the tomorrow that you worried about yesterday

And everything is OK

Snow Shoveling: Remember, Your HEART Is A Muscle, Too!

When you live in a region that experiences the magnificent four seasons, you must expect go with the flow...

Spring gives rise to rainy days, leaving us with slippery grounds and aggravating allergies.
Summer brings on the heat, increasing perspiration and dehydration.
Fall leads to leaves scattered across our lawns awaiting our clean-up.
And then there's Winter, welcoming us with sweaters, scarves and snow.

Snowfalls make for creative photography, and can create fun for all ages: skiing, sledding, ice-skating, snowshoeing (my favorite!), days off from work and/or school... Ah, the list can go on and on. But major snowfalls also initiate another activity: Shoveling. Not so fun (unless you have someone to do it with, and a cup of hot chocolate awaiting you). However, if you have an optimistic perspective on the chore, you can consider it your exercise for the day!

According to the National Institutes of Health, Americans will benefit from at least 30-minutes of moderate- intensity exercise most days of the week. This leads to weight loss and overall good health, as well as reduces the risk of cardiovascular disease, our nation's leading cause of death. Snow shoveling for 15 minutes is considered an acceptable moderate-intensity activity, and given that if the amount of a snowfall is great enough to warrant shoveling, it'll likely take more than 15 minutes to clear.

Some things to think about before heading for your shovel (tip: a plastic one is often lighter than a metal one):
Do you have a history of heart trouble?
Are you an inactive adult over the age of 50?
Do you have a family history of heart disease?
Do you have any critical health conditions?

If any of the circumstances listed above apply to you, if you are elderly, or if you have any reason why snowshoveling is not tolerable, ask a family member or friend to lend a hand, or hire a reliable neighbor or professional to do the job.

Physical effort of any kind in the cold weather puts an added workload on your heart. So while you're shoveling (or skiing or skating or snowshoeing), remember that while your biceps and quadriceps and gluteal muscles are getting a workout, so is your heart! Since you can't feel it working, as you would a tired back muscle or overstretched hamstring, be aware of the some of the signs of an overworked heart: chest discomfort, sweating, nausea, shortness of breath, and dizziness.

To learn more about heart disease and physical activity, visit the web sites of the  American Heart Association or the National Institutes of Health. If you are interested in taking a CPR class, click here.

Massage Therapists With Other Medical Volunteers At NYC Marathon

My favorite part of my post-marathon Monday was reading this article on page F4 of The New York Times.

The article made mention, not once, not twice, but three times, of massage therapists working amongst more than 1,000 medical volunteers, which included doctors, nurses, physical therapists, and EMT's, at the New York City Marathon on Sunday, November 7.

The key word throughout the story that sparked my enthusiasm? Medical. That's the part that made my day. It brings credibilty to our profession!

Don't get me wrong, receiving massage for the pure pleasure of it, when you're feeling just fine, is a wonderful thing. Spa nights, bridal showers and bachelorette parties are perfect venues for enjoying massage. Experiencing a relaxing massage while on vacation, or to be given a gift certificate for a massage on that special occasion, is the ultimate!

But many people still think that having a massage is just a luxury. Sometimes it can be, but it's more than that. Massage is a therapy that can treat aches, pains and injuries, and may complement traditional medical treatments of some illnesses and diseases (but only with a physician's approval and advice).

In the case of treating a marathoner post-race, some of the benefits of a gentle massage include:

• Reduced muscle spasm and chance of injury
• Increased flexibility, endurance, and circulation
• Overall faster recovery time
• Transport of fresh oxygen to muscle tissue
• Assist athlete with passive stretching

I know some marathoners who are helped with an immediate post-race massage, and others who prefer to wait at least two to 24 hours, depending on the their body, health condition, recommendation from a physician or running coach, and personal preference. However, they all always want that massage at some point post-race!

The fact is, massage therapy is beneficial to the body's healing process, contigent upon what the body is healing from and when the massage is given. And the other fact is, massage therapists volunteered at the NYC Marathon in the company of other medical professionals!

Oh, I forgot to mention one more thing: the article also referenced the nearly 150 volunteers at the event trained in CPR!

Pre-holiday Stress? Get A Massage!

It seems sometimes that the holidays have become a source of stress for many people. 'Tis the season to figure out what to buy, where to go, who to celebrate with, when to prepare, how to maintain good health during the festivities, and wonder why the months seem to go by so fast? Yes, it's that time of year... again. We're bombarded with advertising and mailings to spend our money in stores or on-line to buy that special something for that special someone. Finances, long lines at the mall, and traffic jams can really bring on the tension! Our shoulders hunch up to our ears, and then our neck starts to tighten up, causing headaches that keep us up at night, and then we don't sleep, so we're tossing and turning and waking up with a stiff back.... and on and on it goes.

The holiday season should be a time of laughter and love, frolic and fun, remembrances of loved ones who may have passed, and thoughts of new beginnings. And yet while gift-giving and receiving, eating apple pie and cookies, and visiting with families and friends are all pleasurable aspects of the festivities, it can indeed lead to stress (What is my budget? Will I have to cut back this year? When am I going to get to the shopping mall? What if my on-line order doesn't arrive in time? Will I follow through with my New Year's resolution this time? What if I gain back the seven pounds I finally lost?).

Stress has many negative results, such as sleeping problems, physical pain, and food or alcohol abuse, just to name a few. A positive way to reduce stress is to get a massage, which has many benefits, such as:
Relaxation ~ reduces stress hormones and allows for "down time" just for you
Improved Muscle Function ~ enhances strength and flexibilty by decreasing tight muscle tissue
Increased Circulation ~ boosts flow of oxygenated blood throughout body while releasing toxins
Balanced Blood Pressure ~ physiological effects lowers blood pressure (good for the heart!)
Healthier Joint Mobility ~ promotes mobility and confidence during daily activity

In addition to spas, massage therapy is offered at fitness centers, chiropractic offices, and other medical practices, as well as therapists who will come to your home. Just find the environment that's right for you, where you feel most comfortable. The cost of a massage also varies, based on the length and type of massage, location, and therapists' experience. But remember, it doesn't have to be expensive to be good, and you can sometimes find a therapist who will work with your budget. Choosing a massage therapist based on a referral is often a safe way to start, and you can also search for a therapist near where you live.

With the holiday season in motion, a time where we often reflect on our loved ones, remember to take care of yourself, too. Getting a massage isn't selfish, and it isn't just a luxury. Rather, it can be thought of as maintenance for good health.

And if you've never experienced a massage, make 2010 the year to give it a try!