Author: Blueskies72

Proteins

Proteins

Blueskies72

What is Protein?

Protein is the building block of our bodies. Blood, muscles, skin, and most of our vital organs are made up of protein. Protein provides the connective and structural building blocks of tissue and primary ingredients of enzymes, hormones, and antibodies. The main components of protein are amino acids. We get protein from animal products such as milk, meat, fish, poultry, eggs, and cheese. We also get protein from the plant world in the form of grains, legumes, leafy green vegetables, and nuts. Most Americans get too much protein in their diets in the form of meat and dairy products. For the optimal diet protein should contribute to around 33% or one-third of our daily intake.

Types of Proteins / Amino Acids

As stated above, Protein is made up of amino acids. Amino acids as they relate to our diet are divided into two main categories, essential and non-essential. Non-essential amino acids are amino acids that the body can actually make from other amino acids. Essential amino acids are considered essential because our bodies cannot make them but rather must get them from our diet. Hence it is important to eat foods that contain essential amino acids.

Building Blocks for the Body

When we are building muscle (protein), we are using amino acids to do this work. That is why it is essential to ensure we get the protein we need. We not only need amino acids while building muscle, we need amino acids to rebuild the damage caused in our bodies from the stresses of daily life. It is very important to consume proteins that provide all the necessary amino acids.

Complete and Incomplete Proteins

Dietary proteins are considered to belong to two different groups depending on the types of amino acids they provide. Complete proteins contain the needed amounts of all the essential amino acids. These complete proteins consist of meat, fish, poultry, cheese, eggs, and milk. Incomplete proteins contain only some of the required amino acids. These proteins are found in grains, legumes, and green leafy vegetables.

How to incorporate Proteins in your Diet

To make sure you are getting a large enough variety of amino acids in your diet, add protein rich foods to meals and snacks as often as possible. Eat bread with nut-butters or add nuts and seeds to salads and vegetable casseroles. Be sure to know that a combination of any grains any nuts and seeds, any legumes, and a variety of vegetables will make a complete protein.

The wonder of Soybean Products

You have heard about the many benefits of soybeans and soybean products but may not know why. All soybean products, such as tofu and soymilk, are complete proteins. They contain all the essential amino acids and many other nutrients. Soybean products are becoming more available in local grocery stores and especially health food stores where you can find tofu, soy oil, soy flour, soy-based meat substitutes, soy cheese, and many other soy products that are healthy ways to complete a meatless diet.

Did you say Yogurt?

George Carlin had a hard time even saying yogurt. Sounds like a funny name, but yogurt is packed with good amino acids. In fact, yogurt is the only animal derived complete –protein source recommended for frequent use in our diets.  All the other meat and dairy sources contain too much fat for balanced intake. Yogurt is made from milk that is curdled by bacteria; yogurt contains lactobacillus acidophilus and other friendly bacteria needed for the digestion of foods and the prevention of many disorders including candidiasis. Yogurt also contains Vitamins A, D, and many of the B-complex vitamins. Do not buy the sweetened, flavored yogurts that are sold in supermarkets.  They contain added sugar and preservatives. Either purchase unsweetened yogurt or get yourself a yogurt maker. Yogurt is relatively easy to make in today’s yogurt makers. You can put your own fresh cut fruits if you want to add good nutrients to yogurt. Once again, we see how the large food companies can take a really good and nutritious food, remove the good, and replace with bad ingredients.

More Information on Proteins

To find out more detailed information on Proteins, look in the Proteins section of www.wellness4everyone.com.

References

James and Phyllis Balch, Prescription for Nutritional Healing, (2007)

Carbohydrates

Carbohydrates or Carbs

Blueskies72

What are Carbohydrates?

Carbohydrates are one of the four main nutrients required by our bodies, the others being protein, fats, and water. Carbohydrates are chemical compounds made up of carbon, oxygen, and hydrogen. Carbohydrates supply the body with the energy to function and are more readily used for energy production than proteins or fats. There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates or simple sugars include fructose (fruit sugar), sucrose (table sugar), lactose (milk sugar) and others including the dreaded high fructose corn syrup (HFCS). Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer chains, hence the term complex. Complex carbs consist of fiber and starches and are found in vegetables, whole grains, peas and beans. Our diet should normally consist of about 50% carbohydrates, with most of that number being from complex carbohydrates.

Simple Carbohydrates

These types of carbohydrates are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you would find in a sugar bowl. These sugars are found in many foods today. Ice cream, sodas, and candy are examples of foods with lots of simple carbohydrates or sugars. However, you will also find simple sugars in more nutritious foods, such as fruit and milk. The better choice to get your simple sugars would be from fruit. Why? Because fruit contains vitamins, fiber, and important nutrients. Simple carbohydrates are the target of many fad diets out there such as the Atkins diet. Carbs are cut out of this so-called diet, including the simple carbs. Is this a natural way to consume food?  No, the human body needs simple carbohydrates to survive.

If we were to imagine back to caveman days, I can easily imagine cave dwellers eating fruits and berries as a daily routine. Why would we crave sweets if our body did not need them? The problem is that with all the processing our food goes through today, the sweets we get are not as good for us as the sugars the cave dwellers were getting. Any diet that rules out carbs needs to be avoided. All the Atkins crowd accomplished is limiting your food choices and limiting your food supply. Most who get off the Atkins type diets regain the weight amazingly fast afterwards. The problem is not carbs.

Complex Carbohydrates

These types of carbohydrates are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. However, unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal fills you up better than sugary candy that has the same amount of calories as the oatmeal. Complex carbs should make up most of your daily intake of carbs. If you feel fuller longer, you are less likely to overeat and eat in-between meals.

Carbohydrates role in the Body

When you eat carbohydrates, the body breaks them down into simple sugars. These sugars are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy. When this process goes fast, as with simple sugars, you are more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you will be satisfied longer. These types of complex carbohydrates give you energy over a longer period of time.

Fiber

Complex carbohydrates contain a good amount of fiber. Although fiber is not digested, it delivers several important health benefits. Fiber retains water, resulting in softer and bulkier stools that prevent constipation and hemorrhoids. Fiber enriched diets reduce the risk of colon cancer and keep the digestive tract clean. In addition, fiber binds with substances that would normally produce cholesterol and eliminates these substances from the body. In this manner, a high fiber diet reduces the risk of heart disease.

More Information on Carbohydrates

To find out more detailed information on Carbohydrates, look in the Carbohydrates section of www.wellness4everyone.com.

References

James and Phyllis Balch, Prescription for Nutritional Healing, (2007)

Hydration

Proper Hydration

Blueskies72

What is Hydration?

Hydration for the purposes of this section refers to anything that is in the liquid form that we ingest into our bodies. So, what do you drink on a daily basis? Do you drink water? Do you drink soft drinks or soda? Do you drink fruit juices? Are you a sweet tea drinker? Do you drink hot tea? Maybe you are a coffee drinker. Ok, lets look over some of the above choices and dissect them a little to see if what you are drinking on a daily basis is good for you or not.

Soft Drinks or Soda

Let us start this discussion with the worst possible drink for the human body that exists today. Soft drinks. What is a “soft drink”? A soft drink is a beverage that does not contain alcohol. Carbonated soft drinks are commonly known as soda, soda pop, pop, or tonic in the United States, soda or pop in Canada, fizzy drinks or pop in the United Kingdom and sometimes minerals inIreland. The name “soft drink” specifies a lack of alcohol by way of contrast to the term “hard drink”.

The Dangers of “Soft Drinks”

Until the 1980s, soft drinks obtained nearly all of their food energy in the form of refined cane sugar or corn syrup. Today in the United States high-fructose corn syrup (HFCS) is used nearly exclusively as a sweetener because of its lower cost and the fact that it is sweeter than sugar. However, HFCS has been criticized as having a number of detrimental effects on human health, such as promoting diabetes, hyperactivity, hypertension, and a host of other problems.

While the USDA recommended daily allotment (RDA) of added sugars is 10 teaspoons for a 2,000-calorie diet, many soft drinks contain more than this amount per can or bottle. Unless fortified, they also contain little to no vitamins, minerals, fiber, protein, or other essential nutrients. Many soft drinks contain food additives such as food coloring, artificial flavoring, emulsifiers, and preservatives. Soft drinks may also displace other healthier choices in people’s diets, such as water, milk, and fruit juice. Therefore, in a nutshell, soft drinks or sodas are just plain bad for you. Period. The evidence is out there, it is up to you to stop drinking it and slowly breaking down your body.   

Soft Drinks = Acid?

An added danger of sodas is their acid content. Soft drinks and sodas have a ph of around 1.5- 2 which is extremely acidic. Highly acidic or low ph values in humans are directly related to many diseases including cancer, heart disease, arthritis, hypertension, and many more. More information on the benefits of an alkaline (non-acidic) diet can be found in the Acid / Alkaline Diet section of www.wellness4everyone.com.

Water – the Real Fountain of Youth?

Water is classified as one of the four main nutrients along with carbohydrates, proteins, and fats. The human body is comprised of approximately 70% water. Water is involved in and drives almost every body process including digestion, absorption of other nutrients, circulation, and excretion. Water helps maintain body temperature and is essential for removing waste (acids) from the body. Many health issues today can be related back to lack of hydration with water.

Water Requirements

As with vitamins and minerals, the USDA has placed a Recommended Daily Allowance (RDA) on the daily intake of water. Men over 18 are recommended to intake 3.7 liters of water per day, while women over 18 are recommended to intake 2.7 liters per day. As with other RDA’s the amounts really required can vary from person to person depending on body weight, physical activity, climate and more.

More Information on Hydration

To find out more detailed information on proper Hydration, Water, and other common drinks, look in the Hydration section of www.wellness4everyone.com.

References

Wikipedia, keywords: Soft Drinks

Organics

What does Orgainic Really Mean?

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What are Organic Foods?

Organic foods are produced according to certain production standards, meaning they are grown without the use of conventional pesticides, artificial fertilizers, human waste, or sewage sludge, and that they were processed without ionizing radiation or food additives. Livestock are reared without the routine use of antibiotics and without the use of growth hormones. In most countries, organic produce must not be genetically modified.

Organic food production is legally regulated. Currently, the European Union, the United States, Canada, Japan and many other countries require producers to obtain organic certification in order to market food as organic.

Historically, organic farms have been relatively small family-run farms — which is why organic food was once only available in small stores or farmers’ markets. However, since the early 1990s organic food production has had growth rates of around 20% a year, far ahead of the rest of the food industry, in both developed and developing nations. As of April 2008, organic food accounts for 1-2% of food sales worldwide. Future growth is expected to range from 10-50% annually depending on the country. As more and more people are interested in their health and concerned with the processing of the food we eat today, organically grown food is showing up more and more in towns and cities across America.

OK, what does the “Organic” label mean?

Being able to put the word “organic” on a food product is a valuable marketing advantage in today’s consumer market. Certification is intended to protect consumers from misuse of the term, and make buying organics easy. However, the organic labeling made possible by certification itself usually requires explanation.

In the US, federal organic legislation defines three levels of organics:

Category 1 – Products made entirely with certified organic ingredients and methods can be labeled “100% organic”.

Category 2 – Products with at least 95% organic ingredients can use the word “organic”. Both of these categories may also display the USDA organic seal.

Category 3 – Products containing a minimum of 70% organic ingredients can be labeled “made with organic ingredients”.

In addition to the three main categories, products may also display the logo of the certification body that approved them. Products made with less than 70% organic ingredientscannot advertise this information to consumers and can only mention this fact in the product’s ingredient statement. Similar percentages and labels apply in the EU.

Beware of “Organic” Foods

The word organic is central to the certification (and organic food marketing) process, and this is also questioned by some. Where organic laws exist, producers cannot use the term legally without certification. To bypass this legal requirement for certification, various alternative certification approaches, using currently undefined terms like “authentic” and “natural” instead of “organic”, are emerging. In the US, motivated by the cost and legal requirements of certification (as of Oct. 2002), the private farmer-to-farmer association, Certified Naturally Grown, offers a “non-profit alternative eco-labeling program for small farms that grow using USDA Organic methods but are not a part of the USDA Certified Organic program.

A related concern holds that certification is replacing consumer education, and this goes against the essential, holistic nature of organic farming. By reducing complex issues and regulations to a simple, convenient certified organic label, consumers may more easily ignore the principles and practices behind organics, leaving the definition of organic farming and organic food open to manipulation.

More Information on Organic Food

To find out more information on individual herbs and their uses, look in the Organics section of www.wellness4everyone.com.

References

Wikipedia, keywords Organic Food, Organic Certification

Herbs

Herbs

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What are Herbs?

Herbs are plants that are valued for qualities such as medicinal properties, flavor, and scent. Herbs have a variety of uses including culinary, medicinal, and in some cases, spiritual uses. We are mostly concerned with the medicinal uses of herbs on wellness4everyone.com.

History of Herbs

Herbs have played an important part in man’s life for countless years — in his politics, romance, love, religion, health, and superstition. Celery was used by the Abyssinians for stuffing pillows. Ancient Greeks and Romans crowned their heroes with dill and laurel. Dill also was used by the Romans to purify the air in their banquet halls. Some herbs were given magical properties, probably because of their medicinal uses. Ancient Greeks used sweet marjoram as a valuable tonic, and parsley as a cure for stomach ailments. Rosemary was eaten in the Middle Ages for its tranquilizing effects and as a cure-all for headaches. Chives, still a common herb often found growing wild, had economic importance throughout Asia and many Mediterranean countries. Odd as it seems now, the early Dutch settlers in this country intentionally planted chives in the meadows so cows would give chive-flavored milk. Mint, another popular herb today, also had its beginnings early in history. Greek athletes used bruised mint leaves as an after-bath lotion. In the Middle Ages, mint was important as a cleansing agent and later was used to purify drinking water that had turned stale on long ocean voyages. Mint also was given mystical powers It was used to neutralize the “evil eye” and to produce an aggressive character. Mustard was lauded by Hippocrates, the ancient Greek physician, and Shakespeare called it a desirable condiment in several of his plays. Other herbs with importance dating back to early times include basil, saffron, sage, savory, tarragon, and thyme.

Herbs in America

Early settlers brought herbs to America for use as remedies for illnesses, flavoring, storing with linens, strewing on floors, or burning for their pleasant fragrances. Some herbs were used to improve the taste of meats in the days before preservation techniques were developed. Other herbs were used to dye homespun fabrics. Herb gardens were almost an essential feature of pioneer homes. They were placed in sunny corners near the house to be readily available to the busy homemaker. As the population of the new country grew, people from many nations brought herbs with them. This resulted in an exchange of slips, seeds, and plants. Many herbs familiar to settlers from other countries were found growing wild in the new country. These included parsley, anise, pennyroyal, sorrel, watercress, liverwort, wild leeks, and lavender. American Indians knew uses for almost every wild, nonpoisonous plant, but they used the plants chiefly for domestic purposes — tanning and dyeing leather and eating.

Why do we need Herbs?

Herbs have been used for medicinal uses for thousands of years. The Roman, Egyptian, Persian, and Hebrew cultures used herbs extensively for all illnesses that were around in their times. They cured many illnesses with the use of herbs and many people today use herbs in the same way. Herbalists believe that nature provides all the needed ingredients in the herbs we have to cure and treat all known illnesses. The good thing about herbs is that if used correctly according to proven standards, herbs have virtually no side effects. A qualified herbalist can give you the information you need to use herbs in your health plan.

How can I take Herbs?

Herbs come in the forms of fresh leaves, bark, berries, seeds, flowers and roots and can be used in their natural form or used in capsules, liquids, powders, extracts, creams, lotions, teas, and oils. Many large stores today and most natural stores will have a large variety of herbs to choose from that aid in healing or prevention of many common conditions today.

Recommended Daily Allowance (RDA)

The U.S. Food and Drug Administration (FDA) as a standard for the daily amounts of vitamins and minerals needed by a healthy person instituted the Recommended Daily Allowances over 50 years ago in the US. The FDA does not currently make recommendations for the RDA of herbs because of the differences in how the products are used, produced, cultivated, and marketed. There is not currently one standard set for herbs and no recommendations on what to take on a daily basis. However, you can find recommendations on how much to take for certain illnesses, disorders, or almost any other health needs in Prescription for Nutritional Healing, written by James and Phyllis Balch. A good qualified herbalist is also a great source for information on the type and amount of herbs to use.

More Information on Herbs

To find out more information on individual herbs and their uses, look in the herb section of www.wellness4everyone.com.

Minerals

Minerals

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What are Minerals?

Minerals are naturally occurring substances formed through geological processes that have a characteristic chemical composition, and specific physical properties. Every living cell on this planet depends on minerals for proper function and structure. Like vitamins, they are necessary for life itself and combine with other basic components of food to form enzymes. Minerals are needed for the proper composition of body fluids, the formation of blood and bone, the maintenance of healthy nerve function, and the regulation of muscle tone including that of the heart.

Why do we need Mineral Supplements?

Normally, we would be getting all of the nutrients our bodies need from our regular intake of food. However, this is often difficult and close to impossible in the age we live in. In our chemically polluted and stress-filled world, our nutritional requirements have been increasing, but the number of calories we require are decreasing, as our general level of physical activity and energy we expend has declined. So now, we are faced with getting more nutrients into our bodies from less food. In addition, with the increases in cooking and processing of foods, which destroys most of the nutrients, we are hardly capable of getting even the Recommended Daily Allowance (RDA) of nutrients. With this said, it is now necessary to get our required nutrients in the form of mineral supplements.

How can I take Minerals?

Minerals come in many shapes, sizes, colors, amounts, and combinations. They usually come in multivitamin or multimineral formulas. They come in tablet, capsule, powder, lozenge, and sometimes in liquid forms. Some minerals come in chelated forms meaning the minerals are bonded to protein molecules that transport them to the bloodstream and enhance their absorption. How you take most minerals is up to you, however, due to variations in how rapidly the supplements are absorbed and assimilated in the body, sometimes one form is better than another.

Recommended Daily Allowance (RDA)

The U.S. Food and Drug Administration (FDA) as a standard for the daily amounts of vitamins and minerals needed by a healthy person instituted the Recommended Daily Allowances over 50 years ago in the US. Unfortunately, the amounts they came up with give us only the bare minimum required to be able to ward off deficiency diseases such as rickets and scurvy. The RDA’s on bottles of vitamins do not recommend the amount needed to maintain maximum health. When we are talking about a particular mineral in this section of wellness4everyone.com, we will give you the recommendations that we believe are better for good health. Do you have to follow the RDA or our recommendations? No, you may have to make judgments on your body weight, previous experience with a mineral, and or the recommendations of a health care professional. This will also depend on the mineral if there is a risk of toxicity in the body if too much of the mineral is taken. Usually toxic levels of minerals only occur if massive amounts are ingested for a long period of time.

Types of Minerals

Minerals are usually divided into two main groups: bulk minerals and trace minerals. Bulk minerals include calcium, magnesium, sodium, potassium, and phosphorus. These minerals are needed in larger quantity in our body than trace minerals. Trace minerals are needed only in smaller quantities in our bodies but are just as important to our overall health. Trace minerals include boron, chromium, copper, germanium, iodine, iron, manganese, molybdenum, selenium, silicon, sulfur, vanadium, and zinc.

What are the Main Minerals?

Boron

 Calcium

Chromium

Copper

Germanium

Iodine

Iron

Magnesium

Manganese

Molybdenum

Phosphorus

Potassium

Selenium

Silicon

Sodium

Sulfur

Vanadium

Zinc

More Information on Minerals

More information on the Minerals can be found in the Nutrition area of www.wellness4everyone.com or following the links above.

diet and weight loss

Diet and Weight Loss

Blueskies72

What is Diet?

Diet is defined as the food we eat. That sounds simple but that is actually the real definition. Most people usually cringe when they hear the word diet because it has come to mean starving yourself in order to loose weight. We are all on “diets”. We go to the grocery store each week or so and buy the same products that we bought the last thousands of times we were there. It is a diet, but is it the correct food that we should be consuming to bring us more energy, vitality and quality of life? Judging by the number of Americans who are overweight and obese, we are not consuming the correct foods in our diet. So what is our diet made up of, what are we putting into our bodies? Read on.

The Three Types of Foods

Carbohydrates

Carbohydrates are the first types of food we eat. Carbohydrates are chemical compounds made up of carbon, oxygen, and hydrogen. Carbohydrates supply the body with the energy to function and are more readily used for energy production than proteins or fats. There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates or simple sugars include fructose (fruit sugar), sucrose (table sugar), lactose (milk sugar) and others including the dreaded high fructose corn syrup (HFCS). Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer chains, hence the term complex. Complex carbs consist of fiber and starches and are found in vegetables, whole grains, peas and beans. Our diet should normally consist of about 50% carbohydrates, with most of that number being from complex carbohydrates.

Proteins

Protein is the building block of our bodies. Blood, muscles, skin, and most of our vital organs are made up of protein. Protein provides the connective and structural building blocks of tissue and primary ingredients of enzymes, hormones, and antibodies. The main components of protein are amino acids. We get protein from animal products such as milk, meat, fish, poultry, eggs, and cheese. We also get protein from the plant world in the form of grains, legumes, leafy green vegetables, and nuts. Most Americans get too much protein in their diets in the form of meat and dairy products. For the optimal diet, protein should contribute to about 33% of our daily intake.

Fats

Fats get such a bad wrap in the world we live in today. Everyone thinks that fats are bad and we must avoid fat at all costs. Fat would not be in this discussion of the three main types of food if it were not needed in the human body. Fat has vital use in the body such as providing reserve energy, providing protection for vital organs, and insulation for the body from environmental temperature changes thereby preserving body heat. Fat is comprised of fatty acids, and we can use the terms fat and fatty acids interchangeably here. There are two main categories of fat: saturated and unsaturated. Saturated fats are primarily found in animal products such as whole milk, cream and cheese, beef, lamb, pork, and veal. Unsaturated fats are in oils from plant-derived sources such as corn, soybean, safflower, sunflower, olive, peanut, and canola. Saturated fat is usually a solid at room temperature and unsaturated fat is usually a liquid at room temperature. The optimal diet consists of about 16% fat preferably derived mostly from unsaturated sources.

The Other Main Nutrient

Water. That is right. There are actually four main sources of food or nutrients and the last one is water. How much water do you drink per day? The human body is made up of about 70% water. Water is needed for every essential function of the body. Water transport nutrients and waste products in and out of cells. We can live longer without food than we can without water. It is certainly the most important nutrient for our bodies. Are you drinking the correct type of water? We will look into this subject more in the hydration section of www.wellness4everyone.com.

Weight Loss

So where is the magic pill or weight loss secret? The answer is in the regular diet we choose each and every day. If you make the correct choices of foods to eat and water to drink, you can have the body and shape you always wanted, be free from sickness and disease, and have all the energy you need to carry out your life. We will uncover many of the truths and the myths that surround the nutrition world and give you the latest information about how to eat real food and lose weight. Where can you find this information?  In the nutrition pages ofwww.wellness4everyone.com. Here is one free tidbit of nutritional information you can use today to get your diet on the right track – eliminate soft drinks from your diet completely. The sooner you do this, the sooner you are on the road to getting healthy and fit.

More Information on Diet and Weight Loss

More information on the Diet and Weight Loss for different goals can be found in the articles section of the Nutrition area of www.wellnessforeveryone.com

Senior Fitness

Senior Fitness

Blueskies72

Exercise and Seniors

We start to age as soon as we are born and the process never ends until death. What we do with our bodies in between the beginning and the end is mostly up to us and in our control. Have you ever heard a story on fitness start that way? I am guessing not. We are all responsible for how we live the life we have. The people who want to live a longer and more fulfilling life choose to take care of their bodies and those that do not make that choice, and live lives in worry about what will show up on the blood test. The staff at wellness4everyone believes without any doubt that we can prevent most of the common diseases of today with proper nutrition, diet, and fitness. If there were given an owners manual for being human, we believe it would contain the information we have put together on wellness4everyone.com.

Reasons for Seniors to get out of the Recliner

With more and more people realizing the need to live active lives we are getting out and exercising more. Here are good reasons to get out of the recliner:

Ø       Inactivity and poor diet cause at least 300,000 deaths a year in theUnited States

Ø       Adults who are less active are at greater risk of developing diseases such as heart disease, diabetes, cancer, high-blood pressure, arthritis, and many more

Ø       Even though we know the benefits of exercise, less than 40% of U.S. adults engage in physical activity

Ø       Studies show 40% of all adults are not active at all  

Ø       Inactivity increases with age. By age 75, about 33% of men and 50% of women engage in no physical activity.

Ø       People with disabilities have the same need to get regular exercise, but are less likely to even participate in activities they can engage in.


By Brian Gokey, CFT, BSMET

Exercise and Seniors

We start to age as soon as we are born and the process never ends until death. What we do with our bodies in between the beginning and the end is mostly up to us and in our control. Have you ever heard a story on fitness start that way? I am guessing not. We are all responsible for how we live the life we have. The people who want to live a longer and more fulfilling life choose to take care of their bodies and those that do not make that choice, and live lives in worry about what will show up on the blood test. The staff at wellness4everyone believes without any doubt that we can prevent most of the common diseases of today with proper nutrition, diet, and fitness. If there were given an owners manual for being human, we believe it would contain the information we have put together on wellness4everyone.com.

Reasons for Seniors to get out of the Recliner

With more and more people realizing the need to live active lives we are getting out and exercising more. Here are good reasons to get out of the recliner:

Ø       Inactivity and poor diet cause at least 300,000 deaths a year in theUnited States

Ø       Adults who are less active are at greater risk of developing diseases such as heart disease, diabetes, cancer, high-blood pressure, arthritis, and many more

Ø       Even though we know the benefits of exercise, less than 40% of U.S. adults engage in physical activity

Ø       Studies show 40% of all adults are not active at all  

Ø       Inactivity increases with age. By age 75, about 33% of men and 50% of women engage in no physical activity.

Ø       People with disabilities have the same need to get regular exercise, but are less likely to even participate in activities they can engage in.

                               continued below…..

Can Seniors Exercise Safely?

Concisely, YES!  Many studies have been conducted showing that men and women in their 70s and 80s can achieve levels of vigor associated with people 30+ years younger! Assuming no other factors are involved, a person in their 80s can have the strength of someone in their 50s. A person retiring at 65 can have the energy, and fitness level of someone 35 years old! Now that is the way to go into retirement! Can all this happen overnight? No, this is a process and a habit that needs to be formed. Regular exercise can give you these attributes, but the key is the word “regular”.  That means fitness is not achieved one day a week or month; fitness is achieved through dedication to living a better life and doing something about it. Yes, a senior can exercise safely, especially if this is a routine that has been implemented for years, but if you are a senior who is just now understanding the benefits of fitness, you can start safely!  We will offer tips on just how to do that. Read on.

The Fountain of Youth?

Seniors can find the fountain of youth, but it is not a fountain, a pill, or the latest wonder. The fountain can be found in a pair of walking or running shoes, a set of dumbbells, a sidewalk, a pool, a treadmill, or a bicycle (the old saying states we never forget how to ride it!). Looking at the three types of fitness – cardiovascular fitness, strength fitness, and flexibility fitness – each is as important as the other. We are going to talk about all three types of fitness as they pertain to seniors, hang on for the ride!

Senior Cardiovascular Fitness

Cardiovascular fitness refers to exercises like walking, jogging, running, cycling, the treadmill, elliptical exercise and exercises that will elevate heart rate for a period of time. For seniors, a good idea is to work out cardio for approximately 30 minutes two to three times per week. As far as intensity of the workouts, the intensity should be low to moderate, anywhere from 60-75% of maximum heart rate. We talk about heart rates in the heart rate training section.

Senior Strength Fitness

When working out with free weights, (dumbbells or barbells), machines, or other resistance type mechanisms, the emphasis should be on form of movement. Good mechanical form of movement will correctly isolate the muscles being used, and reduce the risk of injury. When starting a strength training routine with form as the focus, the weight should be little or none until the proper form is understood and performed correctly. When the form of the exercise is learned, then weight can be used. A good starting weight is a weight that you can lift with good form for 12-18 repetitions. A good number of sets would be 2 sets for each exercise. Wellness4everyone recommends working with a Certified Fitness Trainer when learning a strength training routine.

Senior Flexibility Fitness

The third area of a complete fitness regimen is flexibility training or stretching. Stretching is important for warming up the muscles and preparing them for activity. A good stretching regimen is important for anyone participating in fitness training and is the same for seniors as it is for anyone else.  A quick stretching regimen is as follows, and more information can be found in the flexibility fitness section of this website. When we are stretching a muscle or muscle group, we want to move slowly, and concentrate on the elongation of the muscle or muscle group. Stretch the muscle until you feel slight tension of the muscle and hold, the tension feeling should subside after a few seconds, if it does not, ease off the tension a little. This process should last anywhere from 15-30 seconds per stretch. As you become used to stretching, you can go one step further and stretch to the original tension, and hold, then after the tension eases, stretch the muscle a little more to go into the advanced form of stretching. This is the type of stretching seasoned athletes partake in – and you can too as you get used to stretching and become more flexible.

A Word of Caution

As with all exercise, when starting a new exercise routine, please consult your doctor to ensure you are in good enough health to start. Each person is different and has different issues affecting their overall health. More great advice is to start slow and easy, never making any jerky movements or bouncing, especially if you are greater than 50 years in age.

More Information on Senior Fitness Routines

More information on Senior Fitness and Exercise and all different types of workout routines for different goals can be found in the articles and “How To” sections of the Fitness section of www.wellness4everyone.com

Flexibility Fitness

Flexibility Fitness

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Flexibility

Flexibility Fitness or Flexibility is defined as the ability to flex, extend, or circumduct the joints of the body through their full intended range of motion (ROM). There are factors that contribute to the actual flexibility of the joint. These factors include, but are not limited to, genetic design of the joint, the shape, and the structure. In addition, the flexibility of the joint depends on the health of the tendons and the muscles attached to the joint.

When we talk about human movement, we speak in terms of strength, flexibility, endurance, and speed. All of these terms attempt to describe a movement by describing the qualities of the movement. We use terms like “stiff” or “lanky” to describe the flexibility of athletes from baseball players to swimmers. Certainly, genetics play into the flexibility of an athlete but so does preparation and a good (or bad) stretching routine.

Stretching

Stretching is what we think of when we think of flexibility. Have you ever seen the pregame activities of a baseball or football game? How about a track and field event? Most of the preparation before the game or event is involved with stretching. We also like to call stretching “warming up”. Why are all the athletes doing this? Read on.

Benefits of Flexibility

With more and more people realizing the need to live active lives we are getting out and exercising more. Even people who sit in a desk job all day understand the importance of stretching. So what does stretching do for us? Stretching will provide the following functions:

Ø      Helps coordination by allowing for freer and easier movement

Ø       Reduces muscle tension and makes the body feel more relaxed

Ø       Increases the range of motion of a joint

Ø      Prevents injuries due to muscle strain

Ø       Makes strenuous activities easier because it alerts and prepares the muscle groups that an activity is coming up

Ø       Helps you understand and know your body (why should some doctor know your body better?)

Ø       Promotes good circulation

Ø      Has a warming effect on the muscles being stretched

When do we need to Stretch?

We can stretch whenever we feel like it, like sitting in the office chair at work, in the car (not while driving please), when you wake up in the morning, or even when you go to bed at night. The main times we really need to stretch would be before and after physical activity, when you have been sitting for a while, when you feel stiff, or when you are entering a nervous situation.

Starting a Stretching Routine

As with all exercise, when starting a new exercise routine, please consult your doctor to ensure you are in good enough health to start. Other great advice is to start slow, especially if you are greater than 50 years in age, start with little or no weight to ensure you are using the correct form and working the correct muscles.

Who needs Flexibility?

We all need to stretch and warm up our muscles at some time or another. As we age, also, the acid buildup in our bodies and the cells of our muscles causes the loss of flexibility and range of motion. Stretching helps to break up acid waste in our muscles and helps fight off the affects of aging. On a daily basis, most people need to stretch when getting up in the morning and certainly, if you have been sitting or standing for a long period. Anyone starting a strength or cardio workout program should make flexibility fitness or stretching part of his or her normal routine.

The Correct way to Stretch

We have to realize that stretching is not hard to do, in fact, it is quite easy. When we are stretching a muscle or muscle group, we want to move slowly, and concentrate on the elongation of the muscle or muscle group. Stretch the muscle until you feel slight tension of the muscle and hold, the tension feeling should subside after a few seconds, if it does not, ease off the tension a little. This process should last anywhere from 15-30 seconds per stretch. As you become used to stretching, you can go one step further and stretch to the original tension, and hold, then after the tension eases, stretch the muscle a little more to go into the advanced form of stretching. This is the type of stretching seasoned athletes partake in – and you can too as you get used to stretching and become more flexible.

The Incorrect way to Stretch

What was one thing I did not say during the description of the “correct” stretch? Bouncing. We have all seen it, the jock in the gym with his leg up on the wall bouncing back and forth on his leg to “stretch” his leg muscles. No personal trainer or anyone who knows anything about muscles, tendons, and ligaments would ever encourage the “bounce” form of stretching. This can strain tendons, muscles, and ligaments to the point of tearing. To refresh our memory, we are stretching to prevent injuries to our bodies. Please be sure to never bounce when stretching, and always move in a slow controlled manner. Breathe in a relaxed controlled manner as well.

More Information on Specific Stretching Routines

More information on stretching and flexibility and all different types of workout routines for different goals can be found in the articles section of the Fitness section of www.wellness4everyone.com

References

Frederick C. Hatfield PhD. ISSA, (2004) Fitness, The Complete Guide

Bob Anderson, (2000), Stretching

Strength Fitness

Strength Fitness

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Strength

Strength Fitness or Strength Training is defined as the use of resistance to build maximum muscle force, muscle endurance, and the size of skeletal muscles. There are many different methods of strength training with the most common being the use of gravity or elastic and hydraulic forces to oppose muscle contraction.

Muscles

Let us back up and start with the basics. What are muscles? Muscles are defined as body tissue consisting of muscle fibers organized into bands or bundles that contract to perform body movement. We could spend hours defining all the terms involved here, but to make this easier, we can say that a muscle’s job is to contract, and muscles are attached to joints and bones through tendons. All body movements – from walking, running, and even circulating blood depend on the action of muscles. Some 600 muscles work together with the skeletal system to create motion. There are three different types of muscle in the body: cardiac (the heart) smooth (the digestive system) and skeletal (voluntary movement muscles). We will concentrate on the skeletal muscles as they are the muscles we can work through strength training. Information on working the cardiac muscle (the heart) is contained in the article “What is Cardiovascular Fitness”.

Why we need Strength Fitness (Strength Training)

According to a Surgeons General Report, physical inactivity is a primary risk factor for coronary heart disease along with smoking, hypertension, and high cholesterol. Lack of muscular strength along with a decrease in bone density as we age is a definite health concern for people today. Muscles that are not properly maintained through regular strength training will cause a marked reduction of musculoskeletal functions. Basically, muscles adhere to the “if you don’t use it, you loose it” law of nature. How many times have we heard of the person who worked in the garden for years and then retires to enjoy the time off and then sits in front of the television, and withers away. All the family said he should not work so hard. All the while he was working in the garden; he was using the muscles that needed to be exercised. As soon as he stopped, muscle atrophy (breakdown in muscle mass) started, and before long, he could hardly get out of the chair. We are all familiar with this scenario. Therefore, no matter what age you are, if you do not use your muscles, you will in the future not be able to use them. So get up! 

Starting an Exercise Routine

As with all exercise, when starting a new exercise routine, please consult your doctor to ensure you are in good enough health to start. Other great advice is to start slow, especially if you are greater than 50 years in age, start with little or no weight to ensure you are using the correct form and working the correct muscles.

Benefits of Strength Training

Ø      strength training strengthens the bones that are connected to the muscles

Ø       adequate muscle strength allows you to do more of the activities in life you prefer

Ø       toned muscles look better

Ø      overall fitness is improved through strength training

Ø       posture is improved when the stomach, back, and leg muscles are exercised correctly

Ø       psychological health is better when muscles are in shape

Ø      proper strength training and healthy lifestyle allow you to live longer

Strength Training for different types of Muscles

There are many types of strength training, but we are going to lump all the types into two categories: fast twitch conditioning and slow twitch muscle conditioning.

This explains the two major types of muscle fibers also. The fast twitch muscle fibers are the fibers that contract quickly and are used in most intensive short duration exercises. Usually these are the muscle fibers that can become larger with exercise and you want to work these muscles in short sets with a higher load. Slow twitch muscle fibers have a slow rate of contraction and burn energy over a longer period of time. You would want to strength train these muscle fibers by doing sets of lighter weight and anywhere from 10-20 repetitions per set. Remember, our muscles contain both types of fibers, and we all have different ratio’s of slow twitch to fast twitch fibers, and the result you want from your strength training will dictate the type of workouts you need to do.

More Information on Specific Workout Routines

More information on the strength training and all different types of workout routines for different goals can be found in the articles section of the Fitness section of www.wellnessforeveryone.com

References

Frederick C. Hatfield PhD. ISSA, (2004) Fitness, The Complete Guide

Sally Edwards, (1992), The Heart Rate Monitor book