Will you grow or decay in 2012?

Happy New Year to each and every one of you.
As a Christmas gift from a client and good friend this year, I just read the New York Times Best Seller, Younger Next Year by Chris Crowley and Henry S. Lodge, M.D.  It is a book written for the soon-to-be or recently retired population and presents all the tools that men and women need to achieve longer, healthier, more passionate lives from 40+. It is packed with educational and practical tips on how to be functionally younger every year for years to come.  Below is an excerpt from the book which I personally know has changed 1 man's life forever. Robert's transformation   

"Bodies Are Programmed To Grow or Decay:
"There is a critical distinction between aging and decay.  Aging is inevitable.  But what we fear the most about aging and what we dread about getting older is actually DECAY.  We are stuck with real aging but decay is optional. So how do we keep ourselves from decaying? By changing the signals we send to our bodies. You have to exercise all the time because it's who you are. It's also who you were. What you came from hundred of millions of years ago. Our bodies and minds are designed to grow with the natural environment-to be alert, to hunt, to explore, to play, to run and to survive."

Do Serious Aerobic Exercise 4 Days A Week…for the rest of your life

The heart is the most important organ in the body.  It is our engine.  It is a muscle that needs to be stressed aerobically in order to grow. It is responsible for transporting life-enhancing oxygen to our bodies

Do Serious Strength Training With Weights 2 Days A Week
…for the rest of your life.

Yes, lifting weights is painful when you do it once a year, once a month, or once a week.  But when you do it twice a week, your joints will thank you.  When your joints go you hurt all the time.  You walk funny. You fall down. You get old.  Lifting weights stops most of that.  It helps to stop bone loss, stop the weakening of tendons, restores cartilage, and improves your posture, overall strength and golf game!  How do you start?  Hire a trainer.  A trainer is not there to hurt you and drive you away.  A trainer is there to teach proper mechanics so you don’t waste your own time. inhometrainer.ca

Did you make a New Year's Fitness Resolution?
Every year I set a a fitness goal that I can realistically achieve..this year I will add 1 in home yoga session to my fitness routine, which compliments my weight and cardio workouts..Did you set a goal?  Are you going to grow or decay this year?

Eating Canned Soup in Winter Suddenly a Horrible Idea

Hey guys and gals I have always maintained that you should avoid canned soup just for the amount of sodium in it which will cause weight gain but now there is more...please read for your health

Yet another argument for eating fresh food, but even more so for banning BPA, as a new study shows people who eat canned foods on a regular basis have a ton of BPA in their system. You know, bisphenol A which can cause major hormone disruptions, diabetes, cardiovascular disease and really messed up babies. BPA is banned in Canada, in the EU, and just recently in baby bottles in California. But yet the rest of America continues to get this toxin in their food because we tend to value business more than people in this country.

But as this study shows, we're already getting BPA in our systems, but if we eat canned, instead of fresh foods, we're getting 20 times the amount of those who avoid the cans lined with toxins. It's winter, and that's seriously irritating.

How are we supposed to get our chicken soup, cream of tomato, and other warm-ups without completely messing up our bodies, and our future children?

1. First of all you can support legislation to ban BPA across the United States.
2. Know which food manufacturers have already removed BPA. If you can't find it online, call the company and ask before you buy it for you and your family.
3. Write letters to your local grocery stores demanding they remove canned foods that contain BPA.
4. Only buy fresh foods. You can make your own soups (we have recipes here), buy fresh produce and freeze it yourself if you're not going to eat it all at once and want to preserve If you're donating food to a food bank, never buy the food in cans that contains BPA. Do two kinds of good in one move.
5. We shouldn't have to worry about what chemicals we're ingesting when we sit down to a meal, but until the food industry, or the government, take some responsibility, we have to do it ourselves.
   Are you checking your cans right now?
   
   
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Chocolate cuts stroke risk in women

Ok interesting article here..In my opinion Ladies (and men) please don't go sabotage a good workout program by eating tons of sugary chocolate...However how about a piece of dark cocoa?A Swedish study found that women who had the highest chocolate consumption, an average of about 2.3 ounces per week, had a 20% reduced stroke risk. Although the study failed to prove a cause-and-effect link between chocolate and stroke, cardiologist Nieca Goldberg said, "Chocolate does have antioxidants, and antioxidants are beneficial for your health." The findings, which were based on the diet and lifestyle of more than 33,000 women ages 49 to 83, appear in the Journal of the American College of Cardiology. USA TODAY/HealthDay News

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Saute with This Oil to Save Your Brain

The next time you're looking to sizzle up a stir-fry, you might do your brain a big favor by grabbing this oil from the Asian food aisle: rice bran oil.

Scientists have discovered that a particular type of vitamin E found in rice bran oil may have brain-protective powers.

All About E
Rice bran is derived from the husk of the rice kernel -- and an oil made from this bran is popular in Southeast Asian cooking. Rice bran oil is also great for stir-fries because it has a high smoke point -- meaning it's not likely to burn during this method of cooking. More importantly, rice bran oil is naturally rich in alpha-tocotrienols, a particular type of vitamin E. And scientists think this form of vitamin E could help protect the brain following a stroke. In animal studies, tocotrienols seem to save more brain cells in the event of a stroke, leaving the brain relatively intact. (Related: Here are two other tasty foods known to reduce stroke risk.)

Clearing Toxins
More research is needed to confirm the benefit in humans, but scientists think vitamin E may somehow turn on a gene that sweeps out the bad things created by strokes -- like toxin-triggering enzymes that kill neurons. And while we're waiting for more definite research in people, know that E vitamins -- a family of antioxidants -- are good for the heart, too, because of their LDL-cutting powers (that's the bad kind of cholesterol). And E vitamins may even have cancer- and infection-busting properties. (Related: Find out more about the different forms of vitamin E.)

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Arthritis and Older Adults

Arthritis is a painful disease, but exercise, weight management, and drug therapy can all work together to ease the pain of this condition and help increase joint mobility as well as a better range of motion.

Exercises you should do:

Stretching:

• Should be done three to seven days a week to help increase flexibility and to maintain adequate flexibility.
• Lack of flexibility creates poor posture.

There are two types of stretches that should be done:

a) Static (passive): range of motion, without emphasis on the speed of movement. It involves a long stretch no longer than 8 to 10 seconds.

b) Dynamic (active): is resistance in motion at the joint, emphasizing the speed of the movement. Short duration.

Range of Motion:

Range of motion helps maintain or restore normal joint movement and relieves stiffness, whereas stretching exercises help maintain or restore flexibility to the joint muscles and tendons. Here are exercises to perform:

1. Elbow Flexion and Extension: Touch your fingertips to your shoulders (flexion). Then, straighten your elbows as far as you can, but keep the elbows soft.
2. Elbow Pronation and Supination: With elbows tucked in at your side, hands out in front of you, turn palms to face the ceiling (supination), and then the floor (pronation). The movement is like turning the door knob/key in the door.
   
3. Wrist Flexion and Extension: Bend your wrist forward (flexion), and then backwards (extension), as far as you can without hurting yourself.
   
4. Wrist Extension Stretch: Holding palms together, lift elbows (prayer position).
5. Tuck: Bend the first two joints of your fingers into a tuck position. Do not bend the big knuckles of your fingers.
   
6. Fist: Gently make a fist.
   
7. Web Space Stretch:Stretch your thumb as far away from your index finger as you can.

When doing the following exercises, remember to do one leg at a time and use the back of a chair for support if necessary.

Leg warm-up exercises:

1. Marching: March on the spot.
2. Single Leg Bicycle:Stand on one leg – flex and extend the other leg in a cycling position.
3. Ankle Alphabet:Spell some letters of the alphabet with one foot and then the other.

Hip range of motion exercises:

1. Hip and Knee Flexion and Extension: Bend your hip and knee, bringing your knee as close to your chest as you can (flexion). Then, straighten your leg behind you, keeping your body upright (extension). NOTE: This exercise includes knee range of motion, so you should try to bring it to your chest and straighten it all the way when you push your leg behind you.
2. Hip Abduction (away from the body): Move your leg out to the side as far as you can, keeping your foot pointed forward and leading with your heel. Then return your leg to your side. Stand upright the whole time.
3. Hip Rotation: Turn one leg so that the toes point inward, then turn the leg so that the toes point outward.

Ankle range of motion:

1. Ankle Dorsiflexion and Plantar Flexion: With your leg straight, bend your foot and ankle up – toes towards your nose (dorsiflexion), then down – toes towards the ground (plantar flexion) as far as you can.
2. Ankle Inversion and Eversion: With your leg straight, turn the sole of the foot inward (inversion), then outward (eversion).

for the full article visit http://canfitpro.net/en/articles/item/24-arthritis-and-older-adults

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Are you taking protein

Middle-aged muscles get a boost from protein shakes, study says
Can guzzling a protein shake after a workout really make a difference? Published May 25, a new study of people 37 years old or older says yes - a drink containing as little as 20 grams of protein can give your hard-trained muscles a boost. The study involved 16 participants age 37 and older, who ran on treadmills for 45 minutes three times a week for six weeks. After each workout, one group drank a protein shake while the other drank a carbohydrate drink. Scientists took muscle samples at the end of the six weeks, and discovered that the protein group had stronger, fitter muscles, the researchers said.

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Daily Coffee may prevent prostate cancer

Daily coffee intake may protect men from prostate cancer

Data on almost 48,000 men who participated in the Health Professionals Follow-Up Study found that those who drank at least six cups of coffee a day were 20% less likely to develop prostate cancer and 60% less likely to develop the more lethal advanced form, compared with those who didn't drink coffee. Researchers wrote in the Journal of the National Cancer Institute that drinking one to three cups of coffee a day reduced the risk of lethal prostate cancer by 30%HealthDay News

Healthy lifestyle can lower risk of kidney stones, studies show
Reducing intake of calories and meat, consuming high levels of antioxidants, taking cholesterol-lowering statins, and other healthy habits that prevent cardiovascular disease and bone problems can also protect against kidney stones, according to studies presented at the American Urological Association's annual meeting.U.S. News & World Report/HealthDay News

Reduced calorie intake is tied to longevity, study finds
A study in the journal Aging found that reducing calorie intake by 25% or more can lower core body temperature, which has been linked to longer life. The researchers from the Washington University School of Medicine in St. Louis said the survival benefits of calorie restriction are unclear in humans.
HealthDay News

You can have your vacation and diet too, experts say
It is possible to enjoy vacations without gaining weight by watching portions, limiting desserts and making sure exercise is part of the fun, diet experts say. Plan ahead to have a hotel room with a refrigerator to store healthy foods; share meals; order restaurant fare that is steamed or poached; and plan some easy exercises that can be done in your room, they suggest.Staten Island Advance (N.Y.)

Onions, green tea and olive leaf may curb obesity
The flavonoid rutin in onions, green tea and olive leaves helped prevent the growth of inflammatory cells and improved heart and liver function in rats on a high-fat, high-sugar diet, a study in the Journal of Nutrition and the Current Pharmaceutical Biotechnology found. Researchers said rutin could help address obesity and related diseases, including diabetes, heart disease and fatty liver.Yahoo!/Asian News International

Health groups ask McDonald's to stop marketing to children
More than 550 health groups and professionals, including the American Academy of Child and Adolescent Psychiatry, signed a letter urging McDonald's to stop using Ronald McDonald and Happy Meal toys to market foods rich in salt, fat, sugar and calories to children. The letter appears today as a full-page ad in six newspapers, including the Chicago Sun-Times and New York MetroThe Wall Street Journal (tiered subscription model)

Exercise of the month for a great stomach

Simply hold this position for as long as possible. Or move up and down for reps of 30. Good luck

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