Easy, low-cost tips for improving your tween or teen’s health April 26, 2010

It wasn’t too long ago when health concerns such high blood pressure leading to heart problems were issues only middle-aged or elderly Americans faced. Increasingly, tweens and teens are struggling with health problems that, left unchecked, will only worsen as they age. Here are three tips garnered from the study. It is important to note that in every case, success was highest when the adoloscent was open to the techniques, and the family/parents offered a positive or supportive environment. However, the techniques would benefit all family members, especially busy parents, so total family participation would be ideal.

• Meditation
• Walking with a pedometer
• Life skills coaching/ learning better problem-solving skills

Dr. Vernon Barnes, who has studied the impact of meditation on cardiovascular health for more than a decade at the Medical College of Georgia’s Georgia Prevention Institute has documented the improved stress reactivity in adolescents with high and normal blood pressures as well as lower blood pressures in inner-city adolescents who meditate twice daily. He adds that a positive attitude and family environment increases the effectiveness.

Meditation also sharpens the mind for education. “When you come to school with a stressed mind, you can’t do as well,” Dr. Barnes said. “The benefit of calming your mind is preparing it to learn.” A review of school records showed meditating adolescents miss fewer days and generally behave better, he added.

Another study showed that the blood pressure of students in a high school-based walking program decreased after just 16 weeks compared with non-participating peers. Dr. Barnes said an inexpensive pedometer is an incentive to move.

“It all works together, which makes sense,” he said, looking at the impact of the techniques over just a few months. “If you could maintain that decrease into your adult years, it may decrease cardiovascular disease risk,” Dr. Barnes said.

Researchers also reported reductions in anger and anxiety after a dozen, 50-minute Williams LifeSkills workshops helped adolescents learn to analyze a situation before responding, to listen and empathize or even stand firm when necessary. Psychosocial factors such as anger are known to contribute to a wide range of health problems including elevated blood pressures and heart disease in adulthood.

What does your family do to alleviate stress?

“Good” behavior means a better diet, improved physical abilities? Yes!

I’ve always found it curious that we consider eating nutritiously or going to the gym as “being good.” When we give in to counter-productive temptations, we are “bad.” And that negative thought about ourselves then cycles into another negative choice: “Since I’ve already broken my diet with these cookies, I might as well eat the whole bag.”  Or, how about, “I missed the gym twice this week. I might as well throw in the towel.” Since when did our food and exercise habits make us virtuous–or naughty?

I’m as guilty as anyone. I actually prefer a nutritious diet, and find fatty or fried food distasteful. Now that I’ve decided to return to vegetarianism to protect my health, I am yet more nauseatingly pious.

But, new statistics show that a lifestyle of compassion towards others can actually help us make better choices in the kitchen–and more capable at the gym.

The research, published in the journal Social Psychological and Personality Science, shows a similar or even greater boost in physical strength following dastardly deeds. Researcher Kurt Gray, a doctoral student in psychology at Harvard, explains that counter to the notion that only those blessed with heightened willpower or self-control are capable of making positive food choices, or consistently maintaining an exercise program.

“Gandhi or Mother Teresa may not have been born with extraordinary self-control, but perhaps came to possess it through trying to help others,” says Gray, who calls this effect “moral transformation” because it suggests that moral deeds have the power to transform people from average to exceptional.

“Perhaps the best way to resist the donuts at work is to donate your change in the morning to a worthy cause,” Gray says.

It may also suggest new treatments for anxiety or depression, he says: Helping others may be the best way of regaining control of your own life. (Amen to that! The best way out of a dark place is to help others who are in greater need than you. Seems counter-intuitive, but works every time.)

Gray’s findings are based on two studies. In the first, participants were given a dollar and told either to keep it or to donate it to charity; they were then asked to hold up a 5 lb. weight for as long as they could. Those who donated to charity could hold the weight up for almost 10 seconds longer, on average.

In a second study, participants held a weight while writing fictional stories of themselves either helping another, harming another, or doing something that had no impact on others. As before, those who thought about doing good were significantly stronger than those whose actions didn’t benefit other people.

But surprisingly, the would-be malefactors were even stronger than those who envisioned doing good deeds.

“Whether you’re saintly or nefarious, there seems to be power in moral events,” Gray says. “People often look at others who do great or evil deeds and think, ‘I could never do that’ or ‘I wouldn’t have the strength to do that.’ But in fact, this research suggests that physical strength may be an effect, not a cause, of moral acts.”

Dustin Maher wants to know your goals and dreams. They’re different, when you stop to think. October 22, 2009

I don’t remember how I came to know of Dustin Maher, but what struck me right away about this ambitious, success-oriented personal trainer was his radically different approach to exercise–and the fact that his niche is singularly focused on moms, and our desire to get back into shape after pregnancy and stay in shape throughout our busy lives. As with male gynecologists, I understand how they might “know a lot” about the subject matter, but how can they really know? (And does it matter?)

I took a chance and signed up for his e-newsletter, and was surprised that the very first one was a video of his appearance on a news program. He was explaining to an anchor/new mom how to deeply contract her stomach muscles, instead of doing crunches. I love this concept for a few reasons; 1. Crunches are one of the worst exercises for the post-partum woman. Unless you are holding your abs rock-tight toward your spine, you may very well be crunching them into a muffin shape! 2. Holding in your abs tightly can be accomplished while doing pretty much anything: driving in the car, brushing your teeth, holding and feeding your baby, standing, sitting, you name it. And they’re easier to remember to do than Kegels–you’re reminded about your tummy every time you do up your pants! and, 3. Holding your tummy tight makes both your stomach and your lower back stronger (what new mom couldn’t use a little help with her lower back?) When you have a strong core, you stand up straighter and taller–you look better, and you feel better when the body is in alignment.

Speaking of being in alignment, it seemed to me that Maher and I were. Then, just after a meaningful Sunday at church, where we were pointedly asked to consider our visions for our lives, to explore our dreams and what goals we might set to achieve them, Maher posted an article about just this idea.

“I had a mini epiphany this weekend,” he shared after reading an article written by Greg Justice of AYC Personal Training, “about the difference between goals and dreams.”

“You hear me talk a lot on this blog about setting goals. I believe so much in goal setting as one of the most powerful tools to helping you go from where you are now, to where you want to be in the future.  But this article I was reading talked about how we set goals in order to achieve our dreams. It is our dreams that should really get us excited and keep us motivated!” Maher said.

He challenged readers to offer three goals and resulting dreams, first allowing readers to hear his.

Goal: To eliminate my knee issues/pain.

Dream: To be able to play recreational basketball, football, and any other sport for many more decades.  To be able to hike some of the highest mountains in the world, to be able to play with my teenage kids and be able to beat them!

Goal: Achieve 4% body fat

Dream: To place in the top 5 at the world fitness modeling championships in Vegas (unfortunately with my elbow this will have to wait a year)!

Goal: To help transform the lives of 1,000,000 moms.

Dream: The overwhelming satisfaction of knowing that I not only empowered them to be the best they could be, but also played a role in helping the kids of the moms live a much healthier and fitter life. 

Now it is your turn!  Also please consider the following question: If all your goals were achieved and became reality overnight, when you wake up tomorrow morning what would your life look like?

Goal: To finally lose those last 8 pounds that have held on since my last pregnancy (How can I be so close to my goal weight yet see no change when I’m constantly working on it?)
Dream: To feel honestly beautiful within my own body. To love and accept myself, and reflect that self-acceptance in my relationships with others.
Goal: To teach my children proper eating habits and a love of nutrition
Dream: To have them enjoy cooking with me, and exploring new recipes, tastes and culinary experiences as a family.
Goal: To write a book from the heart. To work fearlessly and joyfully–with gratitude.
Dream: To know success and enjoy success as a result of my decision to work diligently and share what I’m learning and care about most.

How about yours?

Fit = better grades! 3 Easy tips for kids August 25, 2009

The strong link between physical fitness and academic achievement, as reported by eMaxHealth, means that the way your family eats and exercises influences your child’s success at school. But the alarming number of overweight children—one in three, according to KidsHealth—tells us that raising a child with a healthy body weight is getting tougher.
 
The start of a new school year is a great time to introduce wholesome routines. Besides improving performance in the classroom, the healthy behaviors children learn will help them sustain optimum health as adults.
 
Carole Carson, the author of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction, says that parents’ homework is to teach and demonstrate healthy habits so that their children can do well at school. Here are three back-to-school tips for getting FIT:
 
F = Focus on fun: Fuel your child’s body with a nutritious breakfast. Encourage your child to pack his or her own lunch, choosing from healthy options. Stick smiley faces on the plastic bags containing vegetables or fruit. Replace soft drinks and sports drinks with water or milk. Buy your child’s favorite cereal, and add nuts and raisins to create a special trail mix. If your child eats at the school cafeteria, review the menus and help your child make healthful choices. Keep easy-to-eat fruits (such as bananas and apples) and vegetables (such as baby carrots) handy for after-school snacks.

I = Incorporate movement: Indulge your sense of fun by going outdoors and playing kickball or catch with your child, or go to a playground and swing on the swings together. When outdoor exercise isn’t an option, consider investing in one of the popular video exergames, such as Dance Dance Revolution or Wii Fit. Encourage your child to move by limiting screen time—the time spent sitting in front of a television, computer or standard video game.

T = Team up: Instead of driving your child to school, travel together on foot or on bicycles. Tackle weight loss by forming teams among family members and with neighbors. Join parents’ groups that support physical exercise during the school day and healthy food choices in school cafeterias. Share the task of preparing the nightly meal with your child. Use suppertime to talk about the day’s events and reconnect.
 
Medical and educational professionals agree that fit and active kids learn better. Focusing on fitness as a family will result in good grades today and the joy of watching your child become a healthy, active and productive adult tomorrow.

For more info: Read Thin school budgets send parents into the classroom to learn how parents can organize exercise and transportation using VolunteerSpot.

 

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Outdoor bootcamp exercise routine for busy moms August 13, 2009

This is an article from my Green Living column on Examiner.com.

Get outside, get fit, and pocket the savings. 

Who wants to be trapped in a stuffy gym? Let the world (or your own backyard) provide the back drop to your work–and save the cost of a pricey gym membership. New York City Personal Trainer Stacy Berman, founder of Stacy’s Boot Camp offers a new and different “backyard boot camp” exercise program to get a great workout using your home and the outdoors as your gym!

Stacy’s Four-Step Backyard Boot Camp

Stage One: Warm Up You can do this in almost any room in your house, outside on the driveway, or in your yard. The great thing about jumping jacks and jump roping is that you can have your kids join in on the fun!

1. To get your heart rate up, jump rope for 2 minutes
2. Do 2 sets of 20 jumping jacks
3. To complete your warm up, jump rope for 2 more minutes

 Stage Two: Cardio Workout Once you’ve warmed up, use what you have! There’s no need to invest in a stair climber or treadmill. Instead of stepping on an endlessly turning set of stairs that can cost a pretty penny, use the staircase in your home or your driveway.

1. Run up and walk down your stairs for 4 minutes
2. Sprint up your driveway and walk down for 4 minutes
3. Repeat two-three Times

Stage Three: Weight Train Instead of investing in hand weights, an at-home gym, or other equipment, use things around the house! Canned goods from your pantry serve as great hand weights. Use two cans of soup–or fill reusable water bottles–for this sequence:

1. Bi-cep curl: keep your elbows at your sides and bring your hands to your shoulders. Then release and return your hands down to the side of your body. Do this for 20 repetitions.
2. Over-head press: lift your hands over your head and bring down to your shoulders. Then press your hands back up over your head, straightening your arms. Do 20 reps.
3. Chest press: create a 90 degree angle with your arms out horizontally from your body. Pull your hands in to your shoulders then press out. Do 20 reps.

Use your furniture or a park bench!

1. Tri-cep dips: use your couch! With your feet on the floor and your hands on the edge of a couch/chair, push your body up and down. Do 20 reps.
2. Lunges: putting one foot up on the ataman, do 20 lunges (alternating feet) as described in step #9.

Stage Four: Cool Down Get yourself a Yoga or Pilates DVD and do it in the privacy of your living room. Getting to the gym to take a Yoga or Pilates class may not be enough to peel you off the couch after a long day. The simple solution: buy a DVD and throw it in your player at home. (As your improve and become accustomed to the sequence, make a few reminder notes about the routine, and take it outdoors. Memorizing a yoga routine is also brain exercise!)

1. Do Yoga or Pilates in your own living room–a great cool down that will still work and tone your muscles!

For more info: Check out Stacy’s Boot Camp

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Win a Lux Gift from LA Boxing!! June 26, 2009

For new mothers, there is no greater joy than welcoming home your newborn baby. However, along with that bundle of joy came another not-so-wonderful bundle in the form of “baby weight”—those extra pounds packed on by all that extra eating you did during gestation for the healthy growth of your infant.

Now that  Baby (and bathing suit season) are finally here, it’s time to wave bye-bye to post-pregnancy pounds! (My youngest is two, and I’m still trying to shake the final eight.)

There is a light at the end of the tunnel!

For all those looking to slim down, boxing is a fun and effective way to help moms get rid of their post-pregnancy weight. Classes are guaranteed to burn up to 800-1000 calories per hour! Boxing workouts are also notable favorites among celebrities such as Victoria’s Secret models Adriana Lima (who just announced her pregnancy!) and Marisa Miller, The Office funny girl Jenna Fisher and six-pack wielding Matthew McConaughey and Mark Walberg. 

LA Boxing, the nation’s leading boxing, kickboxing and MMA organization, is saluting new and veteran moms with a very special gift for one lucky Motherhood, Marriage & Other Wild Rides reader, featuring:

• LA Boxing t-shirt
• A 30-day trial membership certificate for the location of your choice
• A pair of lux pink boxing gloves   

Just comment below to enter! One winner will be selected randomly on Monday, July 13! If you are not a mom, enter to win this as a baby shower gift, or give it to your mom, sister, BFF, partner or wife. With over 120 LA Boxing clubs  nationwide, there is certain to be one in her neighborhood.

While you wait for the announcement of our winner, try this simple at-home workout to help quickly shed pounds, courtesy of the fitness gurus at LA Boxing:  
 
Begin with 3 minute rounds concentrating on the following breakdown with 30 seconds break in between rounds:
 
1. Shadow box for the first minute: Keep hands always up (do all combinations with hooks, uppercuts, and straight punches)
 
2. Power punches second minute (punching hard every punch)
 
3.  Shadow box the third minute
 
Do as many rounds as you can, starting out with five to six rounds. As your stamina increases, add one knee after every combination using the opposite side knee of your last punch. Then, if you feel strong and are not over-extending yourself, you can add 10 squat jumps (jumping as high as you can in the air, then squatting as low as you can) during your break time.

Simply comment to win! One lucky mama will be contacted by email on Monday, July 13, 2009.

Special note: If you are new to motherhood, you are likely so tired you can barely think about getting to the gym, and that’s perfectly natural—and recommended! After Baby arrives, every mom’s best advice is to rest up for at least six weeks, or until your doctor gives you the greenlight to get back into a fitness routine.