A more subtle habit, this week. Take an imaginary thread from the soles of your feet right through your pelvis, then the crown of your head,. Pull that thread upwards, grow taller. However this week while pulling your golden thread, all your shoulders to move independently.. Let's not allow our thoracic spine to move as asingle unit, a wire cage, if you will. Instead allow your shoulder blades to be free.
Habit of the week- Drawer your golden thread, leave your shoulders behind.
Monday 26 October 2015
Monday 12 October 2015
Learn something new - Habit of the week
There was lots of talk during the week about mental health, and wellbeing. One discussion I heard dealt with long lead time that will be required to correctly diagnose dementia, and Alzheimer's disease, never mind cure it. Neuroscientists are in it for the long haul, don't necessarily believe the headlines. However the program wrapped up with this helpful thought.
What can you do if you have received a diagnosis of dementia, aside from all the medico's, pathology and testing regimes, what can you do?
This is the recommendation
Here is an example. "This spaghetti has no taste" in Italian becomes "gli spaghetti non sanno di niente". This spaghetti knows nothing. Ha
Habit of the week Learn something new. See what delights are in store for you.
What can you do if you have received a diagnosis of dementia, aside from all the medico's, pathology and testing regimes, what can you do?
This is the recommendation
- Get physical- do some exercise. The brain is a vascular organ, it has a rich blood supply, so whatever is good for the circulatory system is also good for the brain. Cardiovascular or aerobic exercise stimulates blood flow. Who hasn't been for a walk to clear the head. Or got a great idea, while walking.
- Social.. Connecting with people is good for your grey matter. Get out that door and see people, make that phone call? I wonder if screen time counts, ? Probably not.
- Learn something new. Extending yourself, mentally is good for the brain. It is certainly something you can undertake, yourself.
Here is an example. "This spaghetti has no taste" in Italian becomes "gli spaghetti non sanno di niente". This spaghetti knows nothing. Ha
Habit of the week Learn something new. See what delights are in store for you.
Friday 2 October 2015
Love the FLOTUS = Michelle Obama, First Lady of the United States
She has done it again. Got some headlines for all the right reason... I'm talking about Michelle Obama. There has been a fun video of various edited clips of her talking to Colbert, having a sack race with Jimmy. Always fun, graceful. She even danced on Ellen's show.
This reminds me of the lunch they hosted in July the kids state dinner.... a little late in publishing this on the blog. Here is the link http://www.fruitsandveggiesmorematters.org/michele-obamas-lets-move-america-campaign
While you are there you can check out her speech on the video provided. Oh, and Barack was there, too.
What a role model she is. She advocates physical activity, growing veg in the garden. and this grand Kids State Dinner is all about healthy meals.
This reminds me of the lunch they hosted in July the kids state dinner.... a little late in publishing this on the blog. Here is the link http://www.fruitsandveggiesmorematters.org/michele-obamas-lets-move-america-campaign
While you are there you can check out her speech on the video provided. Oh, and Barack was there, too.
What a role model she is. She advocates physical activity, growing veg in the garden. and this grand Kids State Dinner is all about healthy meals.
Lift your breastbone to the sky - Habit of the Week
This habit follows on from last week's lengthen the back of the neck. So if we have been practicing last week's habit, this one will be easier. So "Lift up your heart". Just like the metaphor, when we lift our chest a little it aligns our posture, i.e. spine. It therefore makes room for our inner organs and aids digestion. We look better.... All wins, so far.
Mood altering? What do you think? I think the reverse is true when we are "downhearted" or we allow our chest to sink low, our posture conveys a negative mood or outlook. Lifting our breastbone to the sky is like putting a smile on our body. We look great. and we might just brighten up our world.
This week's habit - Lift your breastbone to the sky.
Mood altering? What do you think? I think the reverse is true when we are "downhearted" or we allow our chest to sink low, our posture conveys a negative mood or outlook. Lifting our breastbone to the sky is like putting a smile on our body. We look great. and we might just brighten up our world.
This week's habit - Lift your breastbone to the sky.
Lots to talk about - Catalyst
The benefits of interval training were discussed on Tuesday nights Catalyst. They discussed the benefit of sprints. They were discussing exercising hard, for 30 second intervals with a four to five minute rest. Four times. They noted that you may need a good 20 min warm up.
They suggested that the effects of interval training go all the way to the cellular mitochondria. These are the power house of the cells.
This training may reduce the effect of free radicals, and lead to improvements in fitness, and slow down the rate of ageing even in the skin......
The guinea pig, whoops, presenter stayed with this training regime for 15 weeks and showed an improvement in body composition, namely a reduction in body fat, an improvement in VO2 max, the measurement of aerobic fitness and in crease in number and activity of mitochondria.
We have met this idea before, Michael Mosely did a documentary on abbreviated training.
I believe these fast sprints confer benefit and should be a part of a good exercise program even for older adults... That is why we have been doing these 8 sec sprints 12 seconds slow, intervals for MORE THAN TEN YEARS now.
Glad everyone else is catching on.
The show, Catalyst, is well worth a look .. I'm sure you can watch this episode on line. In fact, here is the link http://www.abc.net.au/catalyst/stories - six minutes of exercise
They suggested that the effects of interval training go all the way to the cellular mitochondria. These are the power house of the cells.
This training may reduce the effect of free radicals, and lead to improvements in fitness, and slow down the rate of ageing even in the skin......
The guinea pig, whoops, presenter stayed with this training regime for 15 weeks and showed an improvement in body composition, namely a reduction in body fat, an improvement in VO2 max, the measurement of aerobic fitness and in crease in number and activity of mitochondria.
We have met this idea before, Michael Mosely did a documentary on abbreviated training.
I believe these fast sprints confer benefit and should be a part of a good exercise program even for older adults... That is why we have been doing these 8 sec sprints 12 seconds slow, intervals for MORE THAN TEN YEARS now.
Glad everyone else is catching on.
The show, Catalyst, is well worth a look .. I'm sure you can watch this episode on line. In fact, here is the link http://www.abc.net.au/catalyst/stories - six minutes of exercise
So much to talk about. 4 Corners Documentary - Medical testing
This week, there have been a few remarkable stories in the media which relate to our health, wellbeing and fitness. Firstly I saw the documentary on Monday night, 4 Corners about the waste in medical tests, scans etc. Doctors are keen to find answers, we the public demand to know what is going on and everyone is frightened of being sued. So the number of MRI's have increased. Turns out that having an MRI does not make a sore back better. Similarly, minor keyhole operations on the knee may not be beneficial. A personal note - My own daughter had an extremely painful knee whose pain was eased with an op.
It had been suggested, last year, that having an MRI for a bad back may in fact cause the patient to feel worse, when presented with the evidence - to feel a victim of the terrible condition. However, most of us have some back issues and a majority of people's MRI would not look so good. The question is then how do those who are in terrible chronic pain manage their condition.
It turns out that many medical items arrived on our health schedules from the '60's and '70's without the evidence that current items require.
An MRI costs a lot of money and now GP's can order them.
One of the GP's in the documentary said that we are uncomfortable living with uncertainty. ...
Turns out that certainty is very costly indeed. These unnecessary tests run into the billions of dollars, which is money which could be spent better. The program gave the example of suicide prevention suggesting 1000 lives could be saved, if some of this wasted money went to suicide prevention. I think money spent on exercise older adults would reduce falls.
In fitness class, discussion which arose from this show, class members said that it is better to know everything we can about our condition. I say, too, that information is power. Find out whatever you can about your medical condition. Class members also gave examples of people who had neglected their medical conditions with terrible or even fatal consequences.
The TV program suggested that we, the patients, could refuse a medical test. However, I think this situation is something for the medical fraternity to tackle.
The government is proposing a line by line review of medical item numbers.
Bring it on. While health shouldn't be about money, as our population ages, and the health budget blows out, it will really start to hurt,,,,,,,,the bottom line.
It had been suggested, last year, that having an MRI for a bad back may in fact cause the patient to feel worse, when presented with the evidence - to feel a victim of the terrible condition. However, most of us have some back issues and a majority of people's MRI would not look so good. The question is then how do those who are in terrible chronic pain manage their condition.
It turns out that many medical items arrived on our health schedules from the '60's and '70's without the evidence that current items require.
An MRI costs a lot of money and now GP's can order them.
One of the GP's in the documentary said that we are uncomfortable living with uncertainty. ...
Turns out that certainty is very costly indeed. These unnecessary tests run into the billions of dollars, which is money which could be spent better. The program gave the example of suicide prevention suggesting 1000 lives could be saved, if some of this wasted money went to suicide prevention. I think money spent on exercise older adults would reduce falls.
In fitness class, discussion which arose from this show, class members said that it is better to know everything we can about our condition. I say, too, that information is power. Find out whatever you can about your medical condition. Class members also gave examples of people who had neglected their medical conditions with terrible or even fatal consequences.
The TV program suggested that we, the patients, could refuse a medical test. However, I think this situation is something for the medical fraternity to tackle.
The government is proposing a line by line review of medical item numbers.
Bring it on. While health shouldn't be about money, as our population ages, and the health budget blows out, it will really start to hurt,,,,,,,,the bottom line.
Sunday 27 September 2015
Lengthen the Back of Neck - Habit of the week
We want to walk tall in the world, not downhearted. So we seek to lift up our heads - to improve our posture, to see where we are going, to prevent a fall. Great. However, we can lift up our head in a way that enhances the health of our neck. In other words, there is a right way and a wrong way.
The wrong way
If we lift up our heads by lifting the chin, we shorten the back of our neck. This has a number of adverse effects. Firstly, it can cause a "head forward posture" which has implications for the posture throughout the body. No thanks. It means an unhealthy tight curve in the back of the neck, which may lead to neck pain and headaches.
The right way
When we lift up our head by seeking to raise the crown of the head, we are able to lengthen the back of the neck. To put it another way, ensure your eyes are level with the horizon. This means we are switching on the core muscles of the neck. It helps us keep alignment through the rest of the body.
A small change can have big consequences. Habit of the week - Lengthen the back of the neck.
The wrong way
If we lift up our heads by lifting the chin, we shorten the back of our neck. This has a number of adverse effects. Firstly, it can cause a "head forward posture" which has implications for the posture throughout the body. No thanks. It means an unhealthy tight curve in the back of the neck, which may lead to neck pain and headaches.
The right way
When we lift up our head by seeking to raise the crown of the head, we are able to lengthen the back of the neck. To put it another way, ensure your eyes are level with the horizon. This means we are switching on the core muscles of the neck. It helps us keep alignment through the rest of the body.
A small change can have big consequences. Habit of the week - Lengthen the back of the neck.
Tuesday 8 September 2015
Reading a great book
Chef, Dan Barber wrote "The Third Plate"
It is a long discussion of the pursuit of flavor in the food. It looks firstly, at eating local. He discusses the culture of the place.
He looks at heirloom varieties of plants like rice and corn, he looks at sustainable fishing, and at the relationship between Spanish oak tree acorns the geese, the pigs etc.
The third plate, however, goes further , looking at the whole ecosystem and it signifies caring for the soil in the production of food. For example, finding delicious ways of serving the grains the we grow in crop rotation, grains like triticale.
The Japanese undertake this when they make soba noodles from the buckwheat that they grow after the rice crop. Perfectly harmonious.
Our land is so marginal here, we should take better care.
It is a long discussion of the pursuit of flavor in the food. It looks firstly, at eating local. He discusses the culture of the place.
He looks at heirloom varieties of plants like rice and corn, he looks at sustainable fishing, and at the relationship between Spanish oak tree acorns the geese, the pigs etc.
The third plate, however, goes further , looking at the whole ecosystem and it signifies caring for the soil in the production of food. For example, finding delicious ways of serving the grains the we grow in crop rotation, grains like triticale.
The Japanese undertake this when they make soba noodles from the buckwheat that they grow after the rice crop. Perfectly harmonious.
Our land is so marginal here, we should take better care.
Monday 7 September 2015
A snapshot of the country's health -Words of wellness
Here is a gem from the CSIRO's report on the country's health.
Compared to 100 years ago, we are living 25 years longer. The reasons include, fewer deaths in the workplace and better treatment for early heart attacks.
Compared to 100 years ago, we are living 25 years longer. The reasons include, fewer deaths in the workplace and better treatment for early heart attacks.
Make that appointment
I wonder if there is an appointment you are putting off. Dentist, physiotherapy for that sore knee that just will not get better, the accountant, hearing check? You already know what I'm talking about.
This week's habit make that phone call.
This week's habit make that phone call.
Take a walk in nature - Habit of the Week
Great weather.
Turns out the the benefits of walking in nature are manifold. Scientists are saying that there is evidence that walking in nature decreases the mind's negative ruminating. So your assignment this week is to go for a walk all'operto. Pay attention, see something beautiful.
My safety trainer Philippe is a great advocate of training outdoors. He is provocative when he says that "mall-walking" feeds into our culture of fear. This culture keeps us all afraid and indoors, so all his training is conducted outdoors. He is right. It feeds the soul.
So habit of the week is is to take your walk outdoors and notice something special.
Let me know what you see.
A picture.? Maybe.
Turns out the the benefits of walking in nature are manifold. Scientists are saying that there is evidence that walking in nature decreases the mind's negative ruminating. So your assignment this week is to go for a walk all'operto. Pay attention, see something beautiful.
My safety trainer Philippe is a great advocate of training outdoors. He is provocative when he says that "mall-walking" feeds into our culture of fear. This culture keeps us all afraid and indoors, so all his training is conducted outdoors. He is right. It feeds the soul.
So habit of the week is is to take your walk outdoors and notice something special.
Let me know what you see.
A picture.? Maybe.
Tuesday 18 August 2015
Mind that steel ruler. Habit of the week.
The integrity of the core muscles
Nine out of ten of us will experience a sore back some time in our lives. That is nearly all of us. One of the causes of chronic back troubles is simply a failure to maintain the natural curves of the spine, particularly when ex are distracted by a heavy load, or even watching TV.
The lumbar curve is the focus of this week's habit. It's at the back of the waist. This week's habit is to imagine a 30cm ruler which defines the interval between the pubic bone and the breast bone.
Try to maintain the distance and the integrity at the front of your body, while standing, while sitting and importantly, while squatting or lunging. Let's not collapse or slump into our hip tendons and bones. Habit is the week mind your own steel ruler.
Nine out of ten of us will experience a sore back some time in our lives. That is nearly all of us. One of the causes of chronic back troubles is simply a failure to maintain the natural curves of the spine, particularly when ex are distracted by a heavy load, or even watching TV.
The lumbar curve is the focus of this week's habit. It's at the back of the waist. This week's habit is to imagine a 30cm ruler which defines the interval between the pubic bone and the breast bone.
Try to maintain the distance and the integrity at the front of your body, while standing, while sitting and importantly, while squatting or lunging. Let's not collapse or slump into our hip tendons and bones. Habit is the week mind your own steel ruler.
30-20-10 - Habit of the Week
Here is a challenge. It is a modified H.I.IT., that's high intensity interval training. The difference is, I think it's do-able.
It is simple
Walk for 30 seconds,
Walk briskly or jog for 20 seconds
Sprint hard for ten, on the spot, I suggest.
If you are not fit or a beginner, 5 cycles of this is recommended. If you are fit and want a bit of a challenge, 10 intervals.
HIIT is supposed to reduce the actual training time, while giving better results.
It is a variation on our 8 second sprint/12second walk that we have been doing in class.
Don't forget, our HIIT can be done on a stationary bike, or in the pool.
It is simple
Walk for 30 seconds,
Walk briskly or jog for 20 seconds
Sprint hard for ten, on the spot, I suggest.
If you are not fit or a beginner, 5 cycles of this is recommended. If you are fit and want a bit of a challenge, 10 intervals.
HIIT is supposed to reduce the actual training time, while giving better results.
It is a variation on our 8 second sprint/12second walk that we have been doing in class.
Don't forget, our HIIT can be done on a stationary bike, or in the pool.
Monday 10 August 2015
News from space First Lettuce ....
Just heard the great news. NASA announced that the astronauts have eaten a lettuce which was entirely grown on the space station. James on Rn breakfast radio just said
"That's one small bite for a man, one giant leaf for mankind"
I love it.
"That's one small bite for a man, one giant leaf for mankind"
I love it.
Sunday 9 August 2015
Shopping for food when you are tired.
The Horizon series, "The Right Diet for You" is worth a look. The second episode of ran an experiment. They allowed one group of five participants to go to sleep at the regular time. The other group, however, were asked to stay awake until 3.00am.
Next morning, both groups were asked to complete a shopping task, to buy four different, things, for example, a snack for yourself right now, a pre-packaged dinner, a meal for a family of four, etc. The time was restricted to 20 minutes and they were restricted to an amount of money.
You can guess, that the group who were sleep deprived shopped unwisely. However, the scale is gob smacking. The group who were sleep deprived bought food which contained 50 per cent more fat, sugar and salt.
WE SHOULDN'T SHOP WHEN WE ARE TIRED.
Be nice...
The program recommended that if we must shop at the end of a long working day, make a list the day before, when you are not tired.....
Next morning, both groups were asked to complete a shopping task, to buy four different, things, for example, a snack for yourself right now, a pre-packaged dinner, a meal for a family of four, etc. The time was restricted to 20 minutes and they were restricted to an amount of money.
You can guess, that the group who were sleep deprived shopped unwisely. However, the scale is gob smacking. The group who were sleep deprived bought food which contained 50 per cent more fat, sugar and salt.
WE SHOULDN'T SHOP WHEN WE ARE TIRED.
Be nice...
The program recommended that if we must shop at the end of a long working day, make a list the day before, when you are not tired.....
Saturday 8 August 2015
Manage your equilibrium, work on your balance - Habit of the week
We sit or stand for many hours each day. If we are not quite in balance, namely, slightly leaning or twisting to the left or right, this imbalance can be amplified by the amount of time we are in a particular position. So check, right now, is your body weight more on the right side or the left. This is especially important when you are concentrating on a particular tasked, when you are absorbed in it.
So, the habit of the week, for this week, is to sit or stand with your body in balance - left or right.
If you are already pretty well adjusted. How about practising your balance. Check right now. Stand for just a few seconds on one leg. Be careful, have something to hold onto like a chair or a counter just in case you start wobbling. If standing on one leg is too easy, make it harder. Make it a challenge, just make sure you have the back up of the chair, or whatever, to hold on to.
So, habit of the week is also practise your balance.. You will see an improvement by the end of the week.
So, the habit of the week, for this week, is to sit or stand with your body in balance - left or right.
If you are already pretty well adjusted. How about practising your balance. Check right now. Stand for just a few seconds on one leg. Be careful, have something to hold onto like a chair or a counter just in case you start wobbling. If standing on one leg is too easy, make it harder. Make it a challenge, just make sure you have the back up of the chair, or whatever, to hold on to.
So, habit of the week is also practise your balance.. You will see an improvement by the end of the week.
Sunday 26 July 2015
Origins and Insertions - Some basic anatomy and physiology for those who exercise.
I love to know the story.....So, when I exercise what motivates me is to have an understanding of the science. Information is power. So here is a small lesson in anatomy. With respect, I am keeping this simple. We are, after all, not studying surgery. I don't see the need to give the full Latin names to the muscles when we discuss them in exercise class, but rather use the common names for the sake of understanding. Nonetheless, I do think, for those who want to exercise, it is helpful to understand some very basic bio mechanics.
Our skeletal muscles are those which move the limbs and joints of the body. when they do, the skeletal muscles cross over one or more joints in order to flex or extend a particular joint. For example, bending the elbow requires biceps contraction, straightening the elbow requires the contraction of triceps. Muscles are attached to bones by virtue of tendons. The tendon which attaches to the bone closer to the centre of the body is called the origin and the tendon at the far end of the muscle is called the insertion. As a general rule, the origin site is fixed, and does not move, and the insertion site does the moving.
And another thing, muscles work when they contract, and a muscle is designed to contract. When they do so they exert force on the bones. Thus we see an increase in bone density at the origin and insertion sites. For example, there are muscles that assist us in standing by contracting at the hip. Although we do talk about stretching muscles, say, at the end of a workout or in a yoga class, muscles do not stretch themselves they are stretched by the contraction of their opposing or "antagonist" muscle.
Here is a link to a great little anatomy class on line, which includes helpful, easy-to-understand video clip. < origin and insertion>
I loved studying this stuff, it is fascinating. For those who love the science, there are many opportunities to study, A TAFE course, or of course, on line.
Keep those skeletal muscles moving, you know you want to..
Our skeletal muscles are those which move the limbs and joints of the body. when they do, the skeletal muscles cross over one or more joints in order to flex or extend a particular joint. For example, bending the elbow requires biceps contraction, straightening the elbow requires the contraction of triceps. Muscles are attached to bones by virtue of tendons. The tendon which attaches to the bone closer to the centre of the body is called the origin and the tendon at the far end of the muscle is called the insertion. As a general rule, the origin site is fixed, and does not move, and the insertion site does the moving.
And another thing, muscles work when they contract, and a muscle is designed to contract. When they do so they exert force on the bones. Thus we see an increase in bone density at the origin and insertion sites. For example, there are muscles that assist us in standing by contracting at the hip. Although we do talk about stretching muscles, say, at the end of a workout or in a yoga class, muscles do not stretch themselves they are stretched by the contraction of their opposing or "antagonist" muscle.
Here is a link to a great little anatomy class on line, which includes helpful, easy-to-understand video clip. < origin and insertion>
I loved studying this stuff, it is fascinating. For those who love the science, there are many opportunities to study, A TAFE course, or of course, on line.
Keep those skeletal muscles moving, you know you want to..
Saturday 25 July 2015
Where do you find Calcium these days.
Less than half the adult population gets the correct amount daily calcium.It is all very well to talk about the daily calcium requirement, but where do you get calcium, these days. Which are the foods rich in calcium. Here is a link to the website's PDF table of the calcium content of food:- http://www.osteoporosiscalcium food table
I suggest you take a look at the Osteorosis website.http://www.osteoporosis.org.au/calcium. There are great ways to increase your dietary calcium. Here, I am quoting this great osteoporosis website.
I love rhubarb so much that I grow it in the vegie patch, but see below, Rhubarb is one of those foods which interfere with the uptake of calcium. Who knew?
-Not all the calcium we consume is absorbed. It is normal for a small amount of calcium to be lost and excreted. This is factored into the recommended intake for your age. However other factors can lead to an abnormally low level of calcium absorption and should be discussed with your doctor, for example:
Is calcium enough?
I suggest you take a look at the Osteorosis website.http://www.osteoporosis.org.au/calcium. There are great ways to increase your dietary calcium. Here, I am quoting this great osteoporosis website.
Tips
- Dairy foods contain a high level of calcium which is easily absorbed – include 3 serves per day in your normal diet eg: glass of milk (250 ml), tub of yoghurt (200 g), slice of cheese (40 g). Low fat options contain similar levels of calcium.
- Try canned salmon or sardines which contain bones rich in calcium
- Use yoghurt in soups or salads
- Add milk or skim milk powder to soups or casseroles
- Try soy based products and tofu that contain calcium
- Include broccoli, mustard cabbage, Bok Choy, silverbeet, cucumber, celery and chick peas in your regular diet
- Eat more almonds, dried figs and dried apricots
- Products fortified with calcium (e.g. some breakfast cereals) can help improve your calcium intake
I love rhubarb so much that I grow it in the vegie patch, but see below, Rhubarb is one of those foods which interfere with the uptake of calcium. Who knew?
-Not all the calcium we consume is absorbed. It is normal for a small amount of calcium to be lost and excreted. This is factored into the recommended intake for your age. However other factors can lead to an abnormally low level of calcium absorption and should be discussed with your doctor, for example:
- Low vitamin D levels
- Excessive caffeine and alcohol
- Diets high in phytates (eg: some cereals and brans) or oxalates (eg: spinach, rhubarb)
- Certain medical conditions (eg: coeliac disease, kidney disease) and certain medicines (eg: prednisone, prednisolone)
Is calcium enough?
Calcium Supplements
The most common supplements are calcium carbonate, calcium citrate or hydroxyapatite. Supplements may take the form of oral tablets (swallowed), effervescent tablets, chewable tablets or soluble powder.
Calcium supplements are usually well tolerated and are sometimes combined with vitamin D supplements (as required). Take supplements as directed and talk to your doctor or pharmacist if you have any queries.
Calcium is just one of the essential ingredients for taking care of your bones. For people diagnosed with osteoporosis (including those who have experienced a fracture) calcium alone is not sufficient to prevent fractures. Osteoporosis treatment is also required, as advised by a doctor. It is common for doctors to prescribe calcium supplementation to accompany treatment.
MInd your Calcium - Habit of the Week
Every day, our bodies require calcium. Every single muscle contraction has an ion of calcium as the gatekeeper at the junction or interface of the nerve and muscle. So our daily requirement of calcium is very important because, not only exercise, but all the big muscles involved in digestion, circulation, breathing, all require calcium. Even the very smallest muscle contractions like those involved in facial expressions or blinking etc etc all require a calcium ion.
So if dietary calcium intake does not meet this need, then the calcium is taken from the bones, which is known also as the storehouse of calcium.
It is essential to get the calcium we need each day - but how much. It varies with the stages of life.
Young people are still building up their bone density. Pregnant women need extra calcium
Here is the chart for adults:-
So if dietary calcium intake does not meet this need, then the calcium is taken from the bones, which is known also as the storehouse of calcium.
It is essential to get the calcium we need each day - but how much. It varies with the stages of life.
Young people are still building up their bone density. Pregnant women need extra calcium
Here is the chart for adults:-
| Age | EAR | RDI |
|---|---|---|
| Men | ||
| 19-30 yr | 840 mg/day | 1,000 mg/day |
| 31-50 yr | 840 mg/day | 1,000 mg/day |
| 51-70 yr | 840 mg/day | 1,000 mg/day |
| >70 yr | 1,100 mg/day | 1,300 mg/day |
| Women | ||
| 19-30 yr | 840 mg/day | 1,000 mg/day |
| 31-50 yr | 840 mg/day | 1,000 mg/day |
| 51-70 yr | 1,100 mg/day | 1,300 mg/day |
| >70 yr | 1,100 mg/day | 1,300 mg/day |
and for children and adolescents:-
| Age | EAR | RDI |
|---|---|---|
| All | ||
| 1-3 yr | 360 mg/day | 500 mg/day |
| 4-8 yr | 520 mg/day | 700 mg/day |
| Boys | ||
| 9-11 yr | 800 mg/day | 1,000 mg/day |
| 12-13 yr | 1,050 mg/day | 1,300 mg/day |
| 14-18 yr | 1,050 mg/day | 1,300 mg/day |
| Girls | ||
| 9-11 yr | 800 mg/day | 1,000 mg/day |
| 12-13 yr | 1,050 mg/day | 1,300. mg/day |
| 14-18 yr | 1,050 mg/day | 1,300 mg/da |
From "Nutrient Reference Values for Australia and New Zealand"Here is a link to the article which contains these tables. https://www.nrv.gov.au/nutrients/calcium
This week's habit is to take a look at your dietary calcium.
This week's habit is to take a look at your dietary calcium.
Sunday 19 July 2015
Good food, quality food, means a good diet - Words of Wellness
I am reading a great book. Whoops I am reading the work of writers with whom I agree. again.. Naughty. I know. I love this book
"The French Don't Diet Book" by Dr Will Clower, who is an American neuroscientist. He does a spell of work in France and notices that the French eat really well, cheeses, bread, wine, beautiful seasonal food from fresh markets, BUT they are not over weight. He quotes the 2008 figure11.3% rate of obesity.
This is the French paradox. It is famous. It is, of course, the Mediterranean diet, lots of fresh fruit and veg, fish, dairy and a small amount of meat.The Mediterranean diet is considered one of the best in the world.
But Dr Clower goes deeper. He also reflects upon the mega industrial food industry of his own country, the U.S.A. He marvels at how scientists have made a raft of artificial flavours low carb bread. LOW CARB BREAD.
When I mentioned this in class this week, one of the class participants mentioned that they helped to put on their granddaughter's 18th birthday party. They cooked heaps of good food which the party guests mostly refused to eat, because it had carbs. They drank lots of beer instead.
Back to the French. The books suggests these four ideas
Four Steps towards a healthier French-inspired diet, . not a diet, way of life.
Eat Real Food - not processed industrial laboratory inventions. An example - strawberry flavouring.
Mind how you eat - Small quantities - seat and eat slowly, pay attention
.
Reduce Stress induced eating - You know what that is. And no regrets. No diets, no skipping entire food groups, no calorie counting.
Be active without exercise. Ouch...The french walk everywhere. Everywhere. Shop every day. live on the third floor of their appartment building, and of course, no lifts..
I just want to be adopted by a nice french family.... I promise I'll be good.
Read the darn book yourself "The French Don't Diet Book" by Dr Will Clower. I love it
"The French Don't Diet Book" by Dr Will Clower, who is an American neuroscientist. He does a spell of work in France and notices that the French eat really well, cheeses, bread, wine, beautiful seasonal food from fresh markets, BUT they are not over weight. He quotes the 2008 figure11.3% rate of obesity.
This is the French paradox. It is famous. It is, of course, the Mediterranean diet, lots of fresh fruit and veg, fish, dairy and a small amount of meat.The Mediterranean diet is considered one of the best in the world.
But Dr Clower goes deeper. He also reflects upon the mega industrial food industry of his own country, the U.S.A. He marvels at how scientists have made a raft of artificial flavours low carb bread. LOW CARB BREAD.
When I mentioned this in class this week, one of the class participants mentioned that they helped to put on their granddaughter's 18th birthday party. They cooked heaps of good food which the party guests mostly refused to eat, because it had carbs. They drank lots of beer instead.
Back to the French. The books suggests these four ideas
Four Steps towards a healthier French-inspired diet, . not a diet, way of life.
Eat Real Food - not processed industrial laboratory inventions. An example - strawberry flavouring.
Mind how you eat - Small quantities - seat and eat slowly, pay attention
.
Reduce Stress induced eating - You know what that is. And no regrets. No diets, no skipping entire food groups, no calorie counting.
Be active without exercise. Ouch...The french walk everywhere. Everywhere. Shop every day. live on the third floor of their appartment building, and of course, no lifts..
I just want to be adopted by a nice french family.... I promise I'll be good.
Read the darn book yourself "The French Don't Diet Book" by Dr Will Clower. I love it
Draw up your Golden Thread - Habit of the Week
This habit comes from Tai Chi. When you prepare for tai chi practise you pull upwards through an imaginary thread. This thread goes from soles of your feet through your spine and up through the crown of the head. When you pull upwards, it helps with every part of your posture, especially the alignment of your head.
There is two important considerations. While drawing up through the centre, it is important to also remember the relaxation of Tai Chi. When we are tense, the flow of energy is blocked. So let's draw up while relaxing the shoulder girdle. Let those shoulders relax down the back. And relax the pelvic girdle and let the tail bone sink or drop down just a centimetre, as if you were perched on a high seat.
This weeks habit, draw up your golden thread.
There is two important considerations. While drawing up through the centre, it is important to also remember the relaxation of Tai Chi. When we are tense, the flow of energy is blocked. So let's draw up while relaxing the shoulder girdle. Let those shoulders relax down the back. And relax the pelvic girdle and let the tail bone sink or drop down just a centimetre, as if you were perched on a high seat.
This weeks habit, draw up your golden thread.
Saturday 4 July 2015
Cairns String Ensemble
Fantastic Young Musicians really got us off to a great start in Cairns Council Civic Chambers
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| Great Job |
Some Walking Cane Action in Cairns
During my presentation in Cairns Civic Council Chambers I strutted with my golden cane
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| Wielding the Cane in Cairns Council Civic Chambers |
Melt your shoulder blades down the back - Habit of the Week
Our posture really matters. How we sit and stand affects our mood. However, we shouldn't stand at attention all day. This week's habit seeks to change our posture while we relax.
So this week's habit. When we relax, let our shoulder blades melt down the back. Normally as we get tired and relax, our shoulder blades curl forward and over the top. Instead, let's be mindful while relaxing sink the shoulder blades down towards the waist.
Habit of the week - Melt the shoulder Blades down the Back.
So this week's habit. When we relax, let our shoulder blades melt down the back. Normally as we get tired and relax, our shoulder blades curl forward and over the top. Instead, let's be mindful while relaxing sink the shoulder blades down towards the waist.
Habit of the week - Melt the shoulder Blades down the Back.
Cairns Fm 89.1
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| John Ehm, Michael, Ann Lear |
Join the online group to learn about personal safety - I did
The Group - Brisbane Safe Steppers is an online community who are interested in taking responsibility for personal safety. I am keen to learn how to go for my walk, and to encourage others to be able to do their own walk in safety.
The group convenor is Philippe and he has had decades of experience in safety, firstly as a martial arts instructor and as law enforcement officer for many decades.
Here is the link Brisbane-Safe-Steps. There are regular articles for members which are full of great tips.
I took part in one of the monthly workshops in Brisbane, last weekend. It was fun - I met up with some of the walking cane "Jedi's", who are brilliant. (and they probably would understand the "Jedi" reference ....ha)
I had a ball, playing on the balance beams............ I love that stuff.
As well, as usual I learnt a couple of interesting things.
The group convenor is Philippe and he has had decades of experience in safety, firstly as a martial arts instructor and as law enforcement officer for many decades.
Here is the link Brisbane-Safe-Steps. There are regular articles for members which are full of great tips.
I took part in one of the monthly workshops in Brisbane, last weekend. It was fun - I met up with some of the walking cane "Jedi's", who are brilliant. (and they probably would understand the "Jedi" reference ....ha)
I had a ball, playing on the balance beams............ I love that stuff.
a |
| At 7th Brigade Park, Chermside |
- When someone asks "what time is it?" they do not/ should not be in your personal space. So you are not obliged to answer if they do... Looking down at your watch can make you vulnerable for a split second
- Deflect. Being able to stand side on, quickly to deflect an unwanted advance can be more useful than standing your ground. Think of the agile movement of a bullfighter.
- One of the participants at the workshop is a runner, and she got some great tips about personal safety while running, including the use of a small torch. By just flicking it off and on, could provide enough distraction for you to get away from danger. Also tips on buying the right shape torch for a runner's safety. Me. I had a glove in each pocket. My sister, Terri, said I'm packing heat..... ha.
This stuff is really helpful.
Take a look at the link above. I recommend joining. It is safe. You can rest assured your privacy is safeguarded if you do join. and there are lots of good ideas, posts and comments .
Here is the next workshop
Upcoming Meetups
Friday, July 31, 2015 5:30 PM
Sandgate-Shorncliffe Full Moon Night Walk
Monday 15 June 2015
On ABC Radio, Cairns Tuesday 9.20am
I am being interviewed by Cairns local radio prior to my trip on Wednesday. I am talking about fall's prevention. I will be speaking at the Civic Centre at the Celebration of Living event, on Thursday. Very excited.
Swiss Institute has a great online test
Here is a link to an article in the AGE.
Will you make it to 2020?
Best predictor of premature death? It is frailty. So Let's get working on those gluteal muscles.
Will you make it to 2020?
Best predictor of premature death? It is frailty. So Let's get working on those gluteal muscles.
Thursday 11 June 2015
A Great New Group- Brisbane Safe Steps
There is a new on line group interested in helping people take responsibility for their own safety.
It is a "meet up" group and it is convened by Golden Canes Seniors Self Defence.
This is a great idea. This web page has great articles on personal safety outdoors, my favourite article is about dogs. Very helpful. Check it out www.meetup.com/Brisbane-Safe-Steps.
There is an event scheduled. Strongly recommend 27th June "Introduction to Safe Steps" 8.30am
7th Brigade Park. Murphy Road Here is the link:- Brisbane Safe Steps Event.
It is a "meet up" group and it is convened by Golden Canes Seniors Self Defence.
This is a great idea. This web page has great articles on personal safety outdoors, my favourite article is about dogs. Very helpful. Check it out www.meetup.com/Brisbane-Safe-Steps.
There is an event scheduled. Strongly recommend 27th June "Introduction to Safe Steps" 8.30am
7th Brigade Park. Murphy Road Here is the link:- Brisbane Safe Steps Event.
Make yourself Bigger - Habit of the Week
By making yourself bigger, in posture, and by raising your arms or sitting up tall with your hands behind your head - elbows out, you change your body's hormones. When you make yourself bigger, testosterone goes up, that is the bravery hormone and cortisol, bad stress, goes down. It is only necessary for you to be in the pose for 2 minutes for these measurable changes to be detected. This idea is beautifully presented by Amy Cuddy in her Ted talk. She says to share it with everyone. So here is the link <Amy Cuddy's Ted Talk> It goes for 21 minutes, but it is really worthwhile. Maybe a little tear at the end.
We feel more courageous when we stand tall with legs straight and strong and hands on hips, think 'wonder woman'.
Also from a self defence point of view, the Golden Canes guy Philippe calls it 'Roar'. When your feel threatened make yourself bigger and make a fuss, make some noise. It might just be enough to dissuade some "ne'r do well". This is what I'm talking about:- a picture of golden canes
We feel more courageous when we stand tall with legs straight and strong and hands on hips, think 'wonder woman'.
Also from a self defence point of view, the Golden Canes guy Philippe calls it 'Roar'. When your feel threatened make yourself bigger and make a fuss, make some noise. It might just be enough to dissuade some "ne'r do well". This is what I'm talking about:- a picture of golden canes
Saturday 6 June 2015
Sitting Down, Again
My Facebook friend, Ann-Maree shared this video about sitting down. It is from Ted.ed..
I couldn't have said it better myself.
This is a five minute video. I am so impressed, I am standing up to type this.
Here is the link
Ted Ed Talk by Murat Dalkilinc
I couldn't have said it better myself.
This is a five minute video. I am so impressed, I am standing up to type this.
Here is the link
Ted Ed Talk by Murat Dalkilinc
Friday 29 May 2015
The Flotus Workout - First Lady of the United States
While reading the paper I came across a throw away remark about Michelle Obama and those 35lb weights. Upon further research - and there is heaps - this is what I found.
She decided to make time to exercise, so she just got up early.. She says in her current situation she has plenty of support. But wow.
Don't take my word for it. Here is the link.: - twitter film clip sample of Flotus's workout.
How motivating. Can you jump up onto that bench.. On twitter Ellen says that Michelle Obama is 50, but her arms are 22 years old.
I'm probably the last person on earth to see this.... I'm impressed.
I'm probably the last person on earth to see this.... I'm impressed.
Keep your head above your Body - Habit of the Week - H.O.W
When I catch that sideways glance of myself, I see my head is more forward of my body. Uh Oh. Are you leading by a nose?
This is a bad idea because:-
This is a bad idea because:-
- When we travel through our days with our head forward, we put stress fatigue through our neck and shoulders
- When we look down, we fall down. It changes our centre of gravity.
- If we are spending time looking down at our screens, our world is passing us by
- It makes us look older and more awkward.
- Head forward posture makes our stomach stick out.
So this week, let's pull your head in. Habit of the week - Keep your head above your body.
Saturday 23 May 2015
A New Food Pyramid - Just Eat More Veg.
The new Healthy Eating Pyramid has been launched by Nutrition Australia and it is an improvement.
It seeks to feature only healthy food, instead of giving consideration to existing "bad habits". So the sugar at the apex is gone. Instead, sugar and salt are both outside the pyramid with a big red cross.
The biggest change, however, has switched the grains/flour/bread layer up to a smaller part of the pyramid which reflects a more up-to-date idea of a healthy eating plan. The vegetables occupy the entire bottom section which means our diet should comprise mostly veg. Remember Michael Pollan's tome@"In Defence of Food - an eater's manifesto".
It seeks to feature only healthy food, instead of giving consideration to existing "bad habits". So the sugar at the apex is gone. Instead, sugar and salt are both outside the pyramid with a big red cross.
The biggest change, however, has switched the grains/flour/bread layer up to a smaller part of the pyramid which reflects a more up-to-date idea of a healthy eating plan. The vegetables occupy the entire bottom section which means our diet should comprise mostly veg. Remember Michael Pollan's tome@"In Defence of Food - an eater's manifesto".
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I like the update, here is the link to Healthy eating pyramid, where you can read more about it.
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| Remember Michael Pollan's tome "In Defence of Food - an eater's manifesto". |
The ribbon tied around the lettuce says "Eat food, Mostly Plants, Not too much"
Friday 22 May 2015
Take note of your sitting time - Habit of the Week.
I came across an article about the dangers of sitting down each day for prolonged period. Thanks Ted. There is a one minute video clip on the link, very succinct and well worth a look.
Here is the link:-a "sciencealert.com" Article about sitting
The article explains that sitting for eleven hours a day has significant negative effects on health compared to sitting for, say, four hours a day. The article says the risk of death is 40 per cent greater for those who sit eleven hours a day. The article lists many conditions exacerbated because of prolonged sitting, the metabolism of blood sugar, cholesterol, postural problems, breathing and back pain and even disease states, like cancer. yikes.
My first impression was that I could not imagine sitting for eleven hours. But wait a minute, one day per week, I commute for nearly four hours, add a couple of hours watching TV and eating meals coffee breaks and meeting people. There is not much change out of seven hours and I don't have a sedentary job. Eleven hours would be easy, if you worked behind a desk.
A few years ago, I had a small injury to my tailbone and it really hurt to sit for more than about 15 minutes. So okay, I stood up a lot:- I watched TV standing, go visiting friends and asked permission to stand, in waiting rooms I would choose to stand. I felt silly, but guess what. I lost a kilogram that year. Ha.
Hipsters are installing standing desks. I am thinking about it for my new office, too... oh no... Am I a hipster? No, I think you need a beard..
Our Posture Can Affect our Mood
What happens when we do sit down after hard exercise or hard work. Do we slump into the chair as if we have been defeated, with a deep sigh, head bowed. This may leave a psychological imprint of the physical activity we have just done, which is negative. It may mean that we perceived ourselves as a victim because of hard physical activity. I say no, it does not kill us to move about, it makes us stronger. So let us sit triumphantly. Our sweat is a badge of honour.
Habit of the week - Take notice of your sitting hours, and when you do, sit triumphantly.
Go ahead and comment.
Or put your email in the little window called "FOLLOW BY EMAIL" This means you will get a small email notification whenever I post. You won't have to keep checking.
The article explains that sitting for eleven hours a day has significant negative effects on health compared to sitting for, say, four hours a day. The article says the risk of death is 40 per cent greater for those who sit eleven hours a day. The article lists many conditions exacerbated because of prolonged sitting, the metabolism of blood sugar, cholesterol, postural problems, breathing and back pain and even disease states, like cancer. yikes.
My first impression was that I could not imagine sitting for eleven hours. But wait a minute, one day per week, I commute for nearly four hours, add a couple of hours watching TV and eating meals coffee breaks and meeting people. There is not much change out of seven hours and I don't have a sedentary job. Eleven hours would be easy, if you worked behind a desk.
A few years ago, I had a small injury to my tailbone and it really hurt to sit for more than about 15 minutes. So okay, I stood up a lot:- I watched TV standing, go visiting friends and asked permission to stand, in waiting rooms I would choose to stand. I felt silly, but guess what. I lost a kilogram that year. Ha.
Hipsters are installing standing desks. I am thinking about it for my new office, too... oh no... Am I a hipster? No, I think you need a beard..
Our Posture Can Affect our Mood
What happens when we do sit down after hard exercise or hard work. Do we slump into the chair as if we have been defeated, with a deep sigh, head bowed. This may leave a psychological imprint of the physical activity we have just done, which is negative. It may mean that we perceived ourselves as a victim because of hard physical activity. I say no, it does not kill us to move about, it makes us stronger. So let us sit triumphantly. Our sweat is a badge of honour.
Habit of the week - Take notice of your sitting hours, and when you do, sit triumphantly.
Go ahead and comment.
Or put your email in the little window called "FOLLOW BY EMAIL" This means you will get a small email notification whenever I post. You won't have to keep checking.
Thursday 14 May 2015
Habit of the Week - Lift up out of your hips
"Lift up out of your hips" used to be a postural cue from years ago. It has gone out of fashion. The Yoga teacher, Ralph, made me think of it again. He told the class that tendonitis might be caused by us hanging off our tendons and slumping. So I practised lengthening out of the hips and found when I did my core switched on, I grew a little taller and straightened up.
Good posture seems to line my head up better, one good postural cue seems to lead to another.
This week's habit is "Lift up out of your Hips" . Go ahead, right now........ Don't you feel better.
Thursday 7 May 2015
Habit of the Week, H.O.W. DROP THOSE SHOULDERS
We can find ourselves going about our daily business and, when we check, our shoulders are bunched up tightly towards our ears.
There are quite a reasons why this habit is a good idea. Carrying our shoulder too high means:-
So let's drop those shoulders away from the ears, sit up tall, take a deep breath. Seek to pull the shoulder blades away from the ears.
H.O.W. - drop those shoulders.
There are quite a reasons why this habit is a good idea. Carrying our shoulder too high means:-
- So much of our energy is wasted
- Bunched up shoulders can cause neck headaches
- Leads to bad posture, like, head forward, sunken chest, rounded shoulders,
- The pull down muscles become weaker
- Leads to poor breathing
- More stressful
So let's drop those shoulders away from the ears, sit up tall, take a deep breath. Seek to pull the shoulder blades away from the ears.
H.O.W. - drop those shoulders.
Thanks to those who subscribed
There has been a lot more pageviews on the blog after I showed everyone how to " follow by email".
For those who missed the lesson, here it is.
When you open the blog on a computer or laptop there should be a right hand side bar. There is a small horizontal rectangle labelled "follow by email". If you put your email address in there, you become a subscriber. This means whenever I write a new post you receive notification in your email.
This is completely anonymous, I have no way of telling who subscribes, but I can tell which continent any pageview comes. Because it is anonymous, there is no advertising and no worries about passing your details on, because I don't have them.
The follow by email sidebar does not show up on when I use my phone.
If you subscribed you should get notification of this post.
Hey, don't forget to look for the word "older" to find some more posts
For those who missed the lesson, here it is.
When you open the blog on a computer or laptop there should be a right hand side bar. There is a small horizontal rectangle labelled "follow by email". If you put your email address in there, you become a subscriber. This means whenever I write a new post you receive notification in your email.
This is completely anonymous, I have no way of telling who subscribes, but I can tell which continent any pageview comes. Because it is anonymous, there is no advertising and no worries about passing your details on, because I don't have them.
The follow by email sidebar does not show up on when I use my phone.
If you subscribed you should get notification of this post.
Hey, don't forget to look for the word "older" to find some more posts
Tuesday 28 April 2015
Habit of the Week - "Scarlett" arms
I was watching one of the marvel comic Avenger films and there was Scarlett Johanssen in her black leather costume. I noticed that at all times her upper arms were behind her body, no matter what she was doing. Check out the movies for yourself sometime.
So switch on those "Scarlett" arms. It looks great. It helps line up the posture. This week's habit, a postural cue, put your elbows behind your body and have Scarlett arms.
So switch on those "Scarlett" arms. It looks great. It helps line up the posture. This week's habit, a postural cue, put your elbows behind your body and have Scarlett arms.
Wednesday 22 April 2015
Habit of the Week H.O.W. Pass (up) the Salt
The sodium chloride a person takes in accumulates for their whole life, hardening the arteries. We need flexible arteries to withstand the beating of the heart.
In the 21st Century, the trap is most processed food contains salt, in most cases, lots of salt - sometimes we don't even notice it. There is a significant amount of salt in, for instance, cornflakes. My favourite example is the fact that there is more salt in the bread than in the vegemite you spread on it - and yet we hardly taste the salt in the bread.
So our habit of the week is check on the amount of salt in the packets, tins or processed food you buy from the supermarket. By the way, it may be called sodium. Hey better yet - make your own food.
Note that we do need particular minerals, calcium, iron magnesium, manganese etc.
Drink lots of water
Some people believe that lack of salt causes muscle cramp. Rosemary Stanton says in "Eating for Peak Performance" that being dehydrated may cause cramps.
In the 21st Century, the trap is most processed food contains salt, in most cases, lots of salt - sometimes we don't even notice it. There is a significant amount of salt in, for instance, cornflakes. My favourite example is the fact that there is more salt in the bread than in the vegemite you spread on it - and yet we hardly taste the salt in the bread.
So our habit of the week is check on the amount of salt in the packets, tins or processed food you buy from the supermarket. By the way, it may be called sodium. Hey better yet - make your own food.
Note that we do need particular minerals, calcium, iron magnesium, manganese etc.
Drink lots of water
Some people believe that lack of salt causes muscle cramp. Rosemary Stanton says in "Eating for Peak Performance" that being dehydrated may cause cramps.
Saturday 18 April 2015
Habit of the Week H.O.W. Mind your Calcium Levels
Whenever a nerve meets a muscle and the "spark" fires to contract that muscle, a calcium ion is involved. So that is every muscle, every blink of an eye, every breath, digestion, as well as the big muscles that you use in your exercise.
So if you don't get your daily requirement of calcium, it has to come from somewhere.....
Can you guess? It comes from your bones. Your bones are the reservoir of calcium.
There is calcium in dairy foods, we need about four serves a day, and much less in sesame seeds and some fish bones. If you have issues with dairy you need to have a chat with your dietitian or pharmacist or doctor, because that calcium requirement is every single day. without fail or it comes from your bones.
Exercise, resistance exercise stimulates the uptake of calcium into the bones. Check out Osteoporosis Qld web site. http://www.osteoporosis.org.au.... Here is the link - osteoporosis link
So if you don't get your daily requirement of calcium, it has to come from somewhere.....
Can you guess? It comes from your bones. Your bones are the reservoir of calcium.
There is calcium in dairy foods, we need about four serves a day, and much less in sesame seeds and some fish bones. If you have issues with dairy you need to have a chat with your dietitian or pharmacist or doctor, because that calcium requirement is every single day. without fail or it comes from your bones.
Exercise, resistance exercise stimulates the uptake of calcium into the bones. Check out Osteoporosis Qld web site. http://www.osteoporosis.org.au.... Here is the link - osteoporosis link
Saturday 11 April 2015
What to do when you are scared
I am undertaking some self defence training - The Golden Canes program. Here is a gem from the program, not just a habit of the week, but a habit for anytime.
When we are scared, really scared, almost automatically take a breath in, and then hold our breath. Instead, put the tongue on the roof of the mouth, and exhale. The exhale has a calming effect and thus gives us some control back and switches our brain back into thinking and creative mode. So we can make a plan to get out of danger. The tongue on the roof of the mouth completes a loop of our inner energy, some would say, our chi, and in the event of an impact or a fall we don't bite our tongue.
This is an easy and instant response to fear. I have started practising already.
When we are scared, really scared, almost automatically take a breath in, and then hold our breath. Instead, put the tongue on the roof of the mouth, and exhale. The exhale has a calming effect and thus gives us some control back and switches our brain back into thinking and creative mode. So we can make a plan to get out of danger. The tongue on the roof of the mouth completes a loop of our inner energy, some would say, our chi, and in the event of an impact or a fall we don't bite our tongue.
This is an easy and instant response to fear. I have started practising already.
Habit of the Week - Practise your Inner Smile
When we use our inner smile, we regard the world differently. The inner smile helps us to see the funny side of a situation. An example, a traffic jam, When your stuck in traffic it could be easy to feel like a victim, or to be "angry at the gods". However, when we practise our inner smile, our brain finds a more creative response. Maybe we can make the best of it - take a look around at the scenery, or bop along to the music, or practise that poem. Or maybe we regard the situation from the outside:- say, with irony and laugh at the fact that all of us are "in the same boat" or wonder what brought us all here are the same time. There is lots more scope for ideas when we work on the inner smile.
Practising the inner smile, does not mean smiling like a fool all day long. We can smile on the inside.
For me working on the inner smile stops me descending into anxiety and worry, which shuts down creativity. That has to be a step towards good health.
Habit of the week is practise your inner smile. Let me know how it goes for you.
Practising the inner smile, does not mean smiling like a fool all day long. We can smile on the inside.
For me working on the inner smile stops me descending into anxiety and worry, which shuts down creativity. That has to be a step towards good health.
Habit of the week is practise your inner smile. Let me know how it goes for you.
Wednesday 18 March 2015
Habit of the Week Stretch those "halo's" apart
You have to imagine a ring or halo around your hips and a ring around your ribs. Habit of the Week this week is lengthen your torso and move those two rings apart. Grow taller. Look younger slimmer, and smarter. Ha
A very special class this Monday
Here is a link to the you tube excerpt of the Chi gong dance class we are doing on Monday:-
Chi gong Dance
Check this out.
Chi gong Dance
Check this out.
Introduction to the class on Monday, I can't wait
Dance of the Dragon is an ancient dance practice used to energetically, regulate and detoxify the bodily systems. Regular and sustained practise over many weeks can aid weight loss without calorie restriction.. As you engage in Dance of the Dragon practise you will be performing movements that extend, twist , flex, rotate, and stretch your spine sideways. These movements naturally realign the spine and will, over time make it much looser and more flexible, and tone the waist. When you execute the actual Dance of the Dragon form you will be moving the spine in an “S” shape side to side. These side to side movements stimulate all the nerves and acupuncture points along the spine. These points are connected to your internal organs as well as senses and glands. So everything is awakened, balanced and nourished. These movements can detoxify the internal systems.
There are some movements where you will be bending the knees quite deeply:- these movements tone the buttocks and thighs and so naturally facilitates weight loss. Deep breathing can relax and calm the mind It can stimulate and revive your sexual energy. It stimulates and regulates the endocrine system and for this reason it is particularly beneficial for women. It encourages a natural lymphatic draining . And after practise for many weeks, the skin becomes smoother and more youthful.
Monica Linford's Introduction to Dance of the Dragon Lesson
Monica Linford's Introduction to Dance of the Dragon Lesson
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