[AlternativeAnswers] Empowering Resolutions: Are You Exercising Hard Enough?

 

Good Morning!

Empowering Resolutions: Are You Exercising Hard Enough?

With obesity becoming an epidemic in the United States, particularly among children, we need exercise more than ever!

I get many emails a week about exercise and how and when to go about it. For the most part, you can find the general answers here:

Healthy Exercise.

For heart health, cardiovascular and fat burning needs, aerobics is essential. I am always telling patients that by simply moving (a brisk walk, jogging, cycling, skating...) you will increase your heart rate, increase energy levels, improve circulation, work the heart and lungs, improve your mood, increase lean muscle mass, decrease body fat and relieve stress, especially when done on a long term basis.

Frequency, duration, and intensity are the three determinants. How many times per week are you working out? For what period of time? At what level of intensity? These determinants will establish the overall effectiveness of your exercise program.

Most experts recommend, that if you are a beginner, start with 3 times per week, 20-30 minutes per session. If 20 minutes is to difficult to begin with, that's fine just keep at it until you reach the 20 minute goal. (In order for your heart to benefit, you should try to exercise aerobically for a minimum of 20 minutes.) By beginning slowly, you can gradually work up to more exercise. Those who start right into an exercise routine 5 or 6 times a week will burnout and probably injure themselves as the go.

For those who are comfortable with aerobic activity for at least 20 minutes, 3 times per week, it is NOW TIME to increase the length of your workouts to 30 minutes and to exercise 4 times a week (rather than 3). If 20 minutes of exercise has been the goal you have reached for two weeks now, try increasing the duration in small increments by 5 additional minutes. This will make the transition easier.

For those who are comfortable with aerobic activity for at least 30 minutes, 4 times per week, it is NOW TIME to increase the length of your workouts to 40 minutes and to exercise 5 times a week (rather than 4).

A variation on this theme is to increase the resistance/intensity in your aerobic activity. By doing so, you will increase your caloric burn by a large percent! If you are using the stair master, steps or elliptical machines, try increasing the "effort number" or height of the incline on your machine and you will appreciate the additional effort! If you are in a cardo class, jogging or fast walking, take a small weight with you. 2-5 lbs. will make a world of difference.

To avoid overuse injuries such as tendonitis, shin splints... you should cross train (one day try walking, the next day ride a bike, the following day participate in an aerobics class...).

Remember, aerobic exercise is essential for weight loss, cardiovascular fitness and body-shaping. Current research supports a complete fitness program. A complete program should include aerobic exercise, anaerobic exercise and stretching. To be successful, you must incorporate it into your lifestyle, like eating well and getting good quality sleep.

It's time to step it up!

Andrew Pacholyk MS L.Ac
http://www.peacefulmind.com/exercise.htm
Therapies for healing
mind, body, spirit

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RE: [AlternativeAnswers] ADVICE regarding mamograms

 

I am told by holistic physicians that thermography is much safer and more accurate. I suggest you Google it for further info.
Wishing you the best,Linda

Linda Lile, PhD,GTP,ABD
Craniosacral Practitioner
Gemstone Therapy Practitioner and Instructor
(303) 525-0161

To: AlternativeAnswers@yahoogroups.com
From: simabaron@yahoo.com
Date: Tue, 22 Jan 2013 21:38:07 +0000
Subject: [AlternativeAnswers] ADVICE regarding mamograms

What is the 'alternative' approach to getting mammograms?

Do women who approach the medical field with an alternative way of thinking still get mammograms?

I'm of the age that is told to get one done however I am hesitant since I dislike doctors and conventional medicine.

Any advice or way to approach this would be greatly appreciated.



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Re: fish oil

 

For Diabetes - Natural remedies may interact with medications, check with
your doctor.


Bitter melon works great with the treatment of diabetes. It contains
insulin like properties which help in the lowering of the blood and urine
levels. It is suggested to be used frequently.

The bitter melon should be juiced and then taken on an empty stomach
before eating first thing in the morning. The seeds may be ground to a powder
and eaten also. You can also, make a tea from the bitter melon.

Grape seed extract has been proven to improve the conditions associated
with this disease. Grape seed performed greatly in studies conducted in 2006
in Toyama Japan, in 2009 in Romania and also in Portsmouth UK. Grape seed
was successful in protecting the liver cells and setting up defense
mechanisms against reactive oxygen species produced by hyperglycemic conditions.

Cinnamon has long been reported as a good source for the treatment of
diabetes and helps cholersterol. Do not use American Cinnamon, buy organic
ceylon cinnamon.


Fig leaves are best known for treating diabetes, but there are many other
uses for the fig leaves. There are many homemade remedies from treating
diabetes to treating bronchitis, genital warts, liver cirrhosis, high blood
pressure, skin problems and ulcers. Fig tinctures or poultices should be used
immediately and fresh batches made daily. The big news with the use of fig
leaves is that they have anti-diabetic properties. The diabetic needs less
insulin when on a treatment of using the fig leaf extract. The diabetic
should take the extract with breakfast, first thing in the morning. An
additional remedy is to boil the leaves of the fig in some freshly filtered water
and drink this as a tea.

Basil leaves have been shown to lower blood sugar levels. Cactus juice
from pods, sometimes found in produce markets or grown in arid climates, is
also helpful.
The leaves of the Bilberry plant are known to lower blood sugar levels,
but don't try to self-medicate your diabetes -- contact a nutritionally
trained health care provider before changing your regimen. The berries of this
wild perennial help people with diabetes avoid some of the typical
complications that are usually related to diminished blood circulation. They have
compounds in them that improve circulation and help keep blood cells from
clumping together. Their flavonoids keep tiny blood capillaries strong so
blood can continue to circulate to all parts of the body.
Several studies report that Chromium supplements may improve diabetes
control. Chromium is needed to make glucose tolerance factor, which helps
insulin improve its action. Because of insufficient information on the use of
chromium to treat diabetes, no recommendations for supplementation exist.
Magnesium is a mineral _found naturally in foods_
(http://adam.about.net/encyclopedia/002423fod.htm) such as green leafy vegetables, nuts, seeds, and
whole grains and in nutritional supplements. Magnesium is needed for more than
300 biochemical reactions. It helps regulate blood sugar levels and is
needed for normal muscle and nerve function, heart rhythm, immune function,
blood pressure, and for bone health.Some studies suggest that low magnesium
levels may worsen blood glucose control in type 2 diabetes. High doses of
Magnesium may interact with medications.

The mineral Zinc plays an important role in the production and storage of
insulin. There is some research showing that people with type 2 diabetes
have _suboptimal zinc status_
(http://adam.about.net/encyclopedia/002416sid.htm) due to decreased absorption and increased excretion of zinc. _Food
sources of zinc_ (http://adam.about.net/encyclopedia/002416fod.htm) include
fresh oysters, ginger root, lamb, pecans, split peas, egg yolk, rye, beef
liver, lima beans, almonds, walnuts, sardines, chicken, and buckwheat.
500 mg of L-glutamine and taurine a day to reduce sugar cravings and to
help release
insulin. Garlic in capsules it helps circulation and regulates sugar
level. Take 400 mcg. a day of chromium picolinate makes insulin more efficient
helping keep sugar level low. Chromium maintains stable blood sugar levels
through proper insulin utilization and can be helpful for people with
diabetes and/or hypoglycemia. Take Alpha lipoic acid It helps to control sugar
level in the blood. Alpha lipoic acid is considered among the elite,
multipurpose antioxidants. Edgar Cayce recommended Jerusalem artichokes for
Diabetes. It now comes in capsule form.
Other remedies: Turmeric, Almonds and Walnuts, Org. Tart Cherry juice, raw
onions and garlic, fenugreek, Cayenne pepper, natural Ceylon cinnamon.
Although there are several different types of ginseng, most of the promising
studies on ginseng and diabetes have used North American ginseng (Panax
quinquefolius). One to three teaspoons of fresh Aloe gel may be taken daily to
help regulate blood sugar levels. Natural Cold pressed Flaxseed oil and
organic Virgin Coconut oil. Beans can help regulate blood glucose and insulin
levels.
In a recent study of the relationship between vitamin D deficiency and
glucose intolerance in people with type 2 diabetes, more than 90 percent of
the type 2 diabetes patients were found to be deficient in vitamin D, with
their control over the disease worsening as their deficiency increased.


Eating a diet rich in fiber helps the body absorb sugars slowly, which in
turn keeps blood sugar levels on a more even keel. . The soluble type of
fiber, the one that does the best job of stabilizing blood sugar levels, is
abundant in apples, apricots, beets, berries, carrots, citrus fruits,
parsnips, and winter squash, to name a few. Buckwheat helps control blood sugar
levels. Eat more low-glycemic vegetables, such as asparagus, broccoli, kale,
spinach, cabbage, snow peas, and Brussels sprouts. Eat more
antioxidant-rich foods, including orange and yellow vegetables, dark green leafy
vegetables (kale, collards, spinach, etc.), anthocyanidins (berries, beets, grapes,
pomegranate), purple grapes, blueberries, bilberries, cranberries, and
cherries. Include detoxifying foods in your diet, such as cruciferous
vegetables (broccoli, kale, collards, Brussels sprouts, cauliflower, bok choy,
Chinese cabbage, and Chinese broccoli), green tea, watercress, dandelion greens,
cilantro, artichokes, garlic, citrus peels, pomegranate.

Reduce stress with meditation, yoga, tai chi, walking in nature.
Acupuncture is sometimes used by people with neuropathy, the painful nerve damage of
diabetes.


_http://www.homeremediesweb.com/diabetes_home_remedy.php_
(http://www.homeremediesweb.com/diabetes_home_remedy.php)


Diane

In a message dated 1/22/2013 4:04:51 P.M. Eastern Standard Time,
acts10truth@gmail.com writes:

being a type 2 diabetic, I walk 45 min a day . if I can't each day I try
to at least 4 days a week. do you think it has to do with diabetes? hadn't
thought of that either, but can't think of why it would. thank you for your
suggestion though, i know that is very important

--- In AlternativeAnswers@yahoogroups.com, "Vivek B." wrote:
>
> 40 minutes of walking every morning and a balanced diet is essential
> Vivek
>

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