A WOMAN’S WEEK AT THE GYM This is dedicated to everyone who ever attempted to get into a regular workout routine.Dear Diary, For my birthday this year, my Husband (the dear) purchased a week of personal training at the local health club for me.Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.My husband seemed pleased with my enthusiasm to get started. The club encouraged me to keep a diary to chart my progress.

Research shows that a baby smiles 400 times, an adolescent 17 times, a woman about 62 times, and a man 54 times daily. Evidence suggests that smiling occurs in all human beings, regardless of culture. Babies born blind smile when happy even though they have never seen a smile. The advancements in ultrasonic photography have shown smiles on fetuses as the muscles develop. The smile is recognizable worldwide, and is visible for up to 300 feet. The physical act of smiling can use as little as five muscles or well over 16.  Typically, it requires 12 muscles to smile and over 70 to frown.  Facial muscles relax in a smile, allowing blood to flow freely through vessels.  The contortion of a frown exhausts the facial muscles, a clear warning from the brain that you need to relax. Smiling is contagious and brightens your mood and...

Q: I’ve heard that cardiovascular exercise can prolong life; is this true? A: Your heart is only good for so many beats, and that’s it… don’t waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that’s like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap. Q: Should I cut down on meat and eat more fruits and vegetables? A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products. Q: Should I...

A recent study has now linked TV time to the development of heart disease, irrespective of an individual’s daily physical activity level according to the American Heart Association’s Joint Conference on Nutrition, Physical Activity and Metabolism.The 21-year study of 5,000 men and women, age 23 and then again at 44, measured triglycerides, HDL, LDL, total cholesterol, C-Reactive Protein, BMI, waist circumference, blood pressure and activity level and correlated it with television viewing.The results showed that the amount of television viewing was positively correlated with a greater risk of heart disease based on the measurements taken.Moreover, the risk remained- even for individuals with higher physical activity levels.The BOTTOM LINE:The more television one views, the greater his/her risk for heart disease, even if he/she participates in some form of exercise.TAKE HOME MESSAGE:Exercise alone cannot offset the effects of being inactive.This really gives you reason and motivation to Mind Your Body and KEEP...

This article is from IDEA and a reminder to KEEP MOVING! Exercise can improve mood for up to 12 hours at a stretch. The mood-enhancing effects of exercise are well documented, but a study presented in May at the 56th Annual Meeting of the American College of Sports Medicine (ACSM), in Seattle, suggests that the benefits may last much longer than previously thought. The study enrolled healthy men and women to complete a survey about their mood states at 1-, 2-, 4-, 8-, 12- and 24-hour intervals following either exercise or rest. While previous studies have noted improvements in mood for up to an hour after exercise, this study found that benefits lasted as long as 12 hours following activity, compared with rest. “These positive effects on mood occurred in all types of participants, regardless of age, gender or fitness level,” said lead author Jeremy Sibold, EdD, ATC. “In some cases, exercise may be...

The Physical Activity That Curbs Hunger Strength training and aerobic exercise can help you work off extra calories. But it might also help you say no to them in the first place. A recent small study showed that people who lifted weights for 90 minutes — or ran on a treadmill for 60 — felt less hungry than those who didn’t work out. In fact, a good workout could suppress your appetite for as long as 2 hours afterward. Researchers speculate that the effect could have something to do with ghrelin – an appetite-stimulating hormone. Exercise seems to suppress it. But you need to do both strength training and cardio.   From: RealAge.com 2/13/09

I wanted to comment about Saddle chairs, the ball chair, as well as loupes.  A personal FYI: Without my asking or prompting, Back Quality Ergonomics (BQErgonomics.com) personally flew me out to their offices in Colorado, to see their plant and discuss their products.  Not only are the chairs unique and impressive from an ergonomic and biomechanical perspective, Antonie and his staff are sincerely respectful and most courteous; I think it's their European heritage!   Before you buy any chair, check out numerous chairs and literally give them a "test drive."  (Thanks, AnneGuignon.com!)   Use the chair in your operatory for a while, BUT MAKE sure you make all the necessary adjustments so the chair is PERSONALIZED to your body.  This is vital.  A mm here and another mm there in tension or tilt can make a huge difference.  On another note, I was provided a ball chair (Evolution) for evaluation from Lori...

To get you all motivated for the spring season, think about this:Is a pound of fat the same as a pound of muscle?What do you think?Well, the reality is that muscle is denser than fat, so a pound of muscle takes up less space than a pound of fat. That means when you gain muscle, even without losing a lot of fat, your jeans will fit you better!And here’s the best part!, IN ADDITION (literally!), the more muscle you have, the faster your metabolism has to work to keep up. It has been found that 10 pounds of fat burns 20 calories a day. Guess how many calories are burned with 10 pounds of muscle? Ready? 50 calories! Heck, that’s a small piece of 72% chocolate!GET MOVING! and let me know what you’re doing?Mind Your Body!Juli Kagan

Someone asked me about Chondroitin Glucosamine and I wanted to share some information and personal experience with this remarkable supplement.Chondroitin, a naturally occurring sugar /carbohydrate, is a cartilage component that is believed to promote flexibility in the joints and help maintain fluids and elasticity. It also inhibits enzymes that break down cartilage.Glucosamine is sugar protein that is thought to help develop and renew cartilage and keep it lubricated for better joint movement and flexibility.Glucosamine supplements are derived from shellfish shells; chondroitin supplements are generally made from shark or bovine cartilage.The body manufactures both compounds.CG can be a blessing, especially for arthritis sufferers. Jane Brody, health writer for the NY TIMES, touts the stuff and has been publishing and exposing the benefits of it for almost two decades.Personally, I had a right medial meniscus bucket tear about 12 years ago. I saw an outstanding, progressive Physical Therapist who said, “take CG...

Are you getting enough shut-eye?It is already well know that lack of sleep leads to decreased physical recovery and mental function; however, researchers at Wake Forest recently discovered that intra-abdominal fat was increased over a five-year period. The study, which was confirmed by CT scan and interviews, showed that if you sleep less than 5 hours a night, you could be at risk for gaining fat!Astonishingly, subcutaneous as well as deep abdominal fat increased 32%. The specific effect of sleep deprivation as an independent variable was established over and above total calorie intake, education levels, physical activity levels and smoking.The bottom line rationale:Lack of sleep at night led to increased daytime fatigue which affected physical activity leading to weight gain. Moreover, lack of sleep affected hunger suppression hormones, which led to overeating.Take Home Message:Get between 6 & 7 hours of sleep at night to prevent a bulging belly!Hairston, K.G., et...

  So I am wondering: Since it is known that exercise increases blood flow, removes waste, and even INCREASES IMMUNE-SYSTEM RESISTANCE, do you think exercise could help in the prevention and/or treatment of periodontal disease, including gingivitis? Your thoughts?

This article came my way and wanted to pass it along. I thought it was excellent! ENJOY! Mind Your Body and Keep Moving! From yoga for gut pain to hiking for hypertension, how choosing the right exercise can cure your health problems By Daily Mail Reporter Last updated at 12:41 AM on 09th June 2009 We’re always being told that regular exercise is the best way to improve our health and stave off obesity. But did you know that specific types of exercise can help to reduce the symptoms of many common ailments? Here we review the latest evidence to find out how you can ease health problems ranging from IBS to gum disease through the right choice of exercise. IRRITABLE BOWEL SYNDROME Researchers say mind and body therapies, like yoga, help relieve IBS and associated anxiety THE CURE: Yoga. HOW OFTEN: Four hours a week. HOW IT WORKS: IBS is thought to affect around eight million Britons, although...