Preventitive Care

Things to do when you are hungry due to boredom

I am a person that will eat out of sheer boredom. Sometimes it seems like I am a bottomless pit. So I really have to stop and ask myself if I am hungry or do I just have the boredom munchies. These are some of the techniques I use and suggest to my training clients:

1. Drink a glass of water
2. Do something physical – take a walk, hit golf balls, practice yoga
3. Chew gum/brush your teeth
4. Clean out a drawer
5. Phone someone
6. Chart the pattern of your hunger in your food journal
7. Buy nutritious, non-trigger foods
8. Eat from a dish, not from a bag
9. Never eat while watching television
10. Identify your level of hunger – scale from 1-10. If you are at 7 or over, eat a small nutritious snack.

Always make sure you eat slowly, mindfully at a table in a quiet room if available. Enjoy your food and savor each bite. Formulating healthy eating habits takes time, planning and discipline. As always, if you have a slip up, just get right back on track!

Jill Purvis – Everythingantiaging.com

Symptoms of Sleep Apnea

Sleep apnea is a disorder that affects the way you breathe when you’re sleeping. When left untreated sleep apnea affects a person’s breathing causing it to be briefly interrupted or becomes very shallow during sleep. These breathing pauses typically last between 10 to 20 seconds and can occur hundreds of times a night.

Untreated sleep apnea prevents you from getting a good night’s sleep. You’re jolted out of your natural sleep rhythm when breathing is paused. A person will spend more time in light sleep and less time in the deep, restorative sleep that they need to be energetic, mentally sharp, and productive the next day.

Sign of Sleep Apnea:

Chronic, loud snoring
Snorting or choking during sleep
Long pauses in breathing during sleep
Feeling tired all day long
Sore or dry throat when you wake up
A.M. headaches
Restless sleeping
Insomnia
Night-time waking
Frequent nighttime trips to the bathroom
Feeling out of breathe upon waking
Lack of concentration, focus, memory loss
Depression, moodiness, irritability

If your sleep apnea is moderate to severe, or you’ve tried self-help strategies and lifestyle changes without success, it’s important to see a sleep specialist. A sleep specialist can evaluate your symptoms and help you find an effective treatment. Treatment for sleep apnea has come a long way recently, there are lots of new options.

Jill Purvis - Everythingantiaging.com

Your Daily Fiber Needs

If you have ever wondered how much fiber you need, there is a quick equation instead of just a “one size fits all” answer. For every 1000 calories you consume, you need to make sure to include 14 grams of fiber. So a person who consumes 2000 calories per day needs to include or exceed 28 grams of fiber.

There are 2 types of fiber: 

Insoluble Fiber – (also referred to as cellulose) is in the exterior of all fruits, vegetables, beans, and whole grains. It’s the peel of an apple, the membrane around the juicy part of an orange, the transparent cover over beans, the strings in a stalk of celery, and the nearly transparent slipcover on each kernel of corn. Because it’s indigestible, it speeds the transit time of food through the body. Insoluble fiber helps to prevent constipation, diverticulitis, and hemorrhoids, and may help decrease the risk of colon cancer.

Soluble Fiber – (also known as pectin) is what gives apricot nectar its full texture and applesauce its natural thickness. In your body, soluble fibers can help manage glucose levels by slowing the absorption of carbohydrates so that sugar is released gradually into the bloodstream. Carrots, legumes, cabbage, citrus fruits, and green beans are rich sources of soluble fiber as well as the interiors of fresh pears, apples, peaches, and apricots. In addition, some soluble fibers, including those in beans and oats, have been shown to reduce the risk of atherosclerosis and heart disease.

Unfortunately, most food labels don’t distinguish between insoluble and soluble varieties; they simply list total amount of dietary fiber in the product. To make sure that you’re getting both types, focus on eating plenty of whole foods, such as an apple rather than apple juice or brown rice instead of white rice. Fiber not only will help with elimination but will also make you feel fuller and more satisfied.

Jill Purvis – Everythingantiaging.com

Improving Your Balance during Your Workouts

As we age, we tend to lose our balance more.  With older bones and joints as well as muscle loss and weight gain that Americans typically experience as we grow older, keeping our balance skills is more and more important. We don’t usually concern ourselves with balance until we actually fall or injure ourselves and then it’s too late.  Start being proactive now and reduce the risk of injury with just a few simple exercises to add in to your normal workout routine.

1) Change your stance.  Provide a wider stance with your feet, which in turn will make it easier to balance.  As your balance improves, begin narrowing your stance to challenge your balance.  Be sure to keep your abdominal muscles tight and stand tall – don’t lean back.

2) The next step would be to attempt your regular gym exercises on one leg.  Bicep curls, shoulder presses, squats, etc.  You can always start out with keeping toes on the floor, as you feel more comfortable you can lift your foot (to the front, side, or back – whatever feels comfortable for you). Find a focal point to help find your balance.

3) The last progression would be to close your eyes while performing your exercises. Your vision works hand in hand with the vestibular (inner ear) and proprioceptive systems to maintain balance and prevent falls.  Start by finding your focal point.  Move through the exercises with a wide stance to narrow stance.  Then progress to single leg (moving from toes on the floor to lifting a leg).  If you have a spotter, workout buddy or trainer, ask them to help by standing by in case you lose your balance.

Start incorporating these techniques into your current workout routine. No extra time or money spent, these techniques might just help keep your safe, active and healthy for years to come!

Jill Purvis  - Everythingantiaging.com

Caring for Your Joints

There are specific things you can do to protect and maintain healthy joints.  Joints are the tissues that connect bones to bones (ligaments connect muscles to bones).  Cartilage is the smooth tissue, along with synovial fluid, that cushions the joints to keep the bones from rubbing against each other.  The best way to keep your joints healthy and functional is to keep your joints, ligaments, muscles and bones stable, strong and healthy.  Factors such as age, weight, wear and tear as well as posture and form can lead to joint damage as well as arthritis.

Tips on Maintaining Good Joint Health:

Maintain a Healthy Weight

Build Muscle to Help Support your Joints

Exercise Regularly – try to engage in that doesn’t include a lot of pounding but still raises your heart rate.  Cross train as well to avoid over-use injuries.

Practice Good Posture and Exercise Form – if unsure in the weight room, invest in a personal trainer. Yoga is great to help correct posture as well!

Keep Your Core Strong! Once again, Yoga can be beneficial as well as Pilates.

Know Your Limits – avoid activities the cause joint pain. Protecting your joints during high-risk exercising can also avoid injuries that can ward off early-onset arthritis.

Eat Healthy to keep your body healthy! – Good nutrition benefits bones, muscles, joints, etc. Vitamin D is especially important for bone and joint health. Omega-3’s, calcium and Vitamin C are essential too. There are wonderful joint care supplements as well – be sure to include these in your daily supplement regime.

Ice – great to help reduce joint pain and inflammation and is drug-free! Use a wrapped ice pack on the affected area for no longer than 20 minutes at a time.  Frozen bags of peas work well to. When you experience joint pain – treat with R.I.C.E  (Rest, Ice, Compression, Elevation).

Be proactive!  Stay healthy and active by keeping your bones and joints strong and healthy!

Jill Purvis - Everythingantiaging. com

Different Types of Muscle Contractions

When it comes to muscle contractions, we generally think of muscle shortening as force is generated (concentric). There are actually 4 different types of muscle contractions that our skeletal muscles perform. Here is a breakdown of the different types.

Concentric Muscle Contractions – this occurs when a muscle is activated and required to lift a load and the muscle shortened.  A good example of this type of contraction is a bicep curl.

Eccentric Contractions – is the opposite of a concentric contraction and happens when the active muscle lengthens. An example would be setting an object down, the arms flexors are required to lengthen in order to control the movement.

Isometric Contraction – this is when the muscle is activated but held at a constant length, such as holding a heavy object out in front of you. Your muscles are activated in order to work against gravity but are not increasing or decreasing in length.

Passive Stretch – this is a muscle “contraction” in which the muscle is being lengthened while in a passive state. Think about the stretch you feel in your hamstrings when you do a standing forward bend.

Understanding muscle contractions and mixing these actions up when it comes to creating your workouts can definitely benefit you as well as help you understand just how your muscles work, even when it comes to the most simple of actions.

Jill Purvis  – Everythingantiaging.com

How much Water do you need per day? 

It is an easy question to ask, but there are really no simple answers.  There is no specific formula that fits for everyone, but if you understand your body’s needs will help you safely estimate your daily requirements.  Some of the factors include besides the obvious daily exercise include your health, how active you are and where you live.

Water is your body’s main chemical component that makes up  60 percent of your body weight.  Water flushed out toxins out of vital organs, provides a moist environment to your throat, ear and nose tissues. A lack of water can cause dehydration, even mild dehydration can cause tiredness and lack of energy.

Your body loses water when you breath, sweat and through urination and bowel movements. You need to consume beverages and food containing water to replenish what your body has lost. The Institute of Medicine has recommended  3 liters of water (approximately 13 cups) daily for men and 2.2 liters (roughly 9 cups) of water for women. The “8 glasses of  a day” is about 1.9 liter when factoring in 8 oz., so definitely aim higher.

Factors that increase your daily intake needs include exercise depending on the duration, intensity and how much you sweat.  Hot or humid weather, heated indoor air and altitudes greater than 8,200 feet require more fluids. Also, if you are running a fever, experience diarrhea or vomiting, your body needs to replace the fluids lost. Pregnant or lactating women also need to increase their daily amounts as well.

Generally by drinking enough fluids, you should rarely feel thirsty and your urination should be color-less to light yellow and produce about 1.3 liters per day.

Easy Ways to stay safely hydrated:

• Drink a glass of water before and during each meal.
• Always drink water before, during and after exercise.

If you’re concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s right for you. 

Jill Purvis  Everythingantiaging.com

Foods that will help to lower Cholesterol

This is a list of heart healthy foods. Adding whole foods to your diet can help you lose weight, keep blood sugar levels, in check as well as high blood pressure. This list will help lower cholesterol naturally!

1. Oats
2. Red wine (in moderation of course)
3. Fatty Fish (salmon, sardines or herring)
4. Nuts (in moderation)
5. Beans (fiber, fiber, fiber!)
6. Tea (try white tea-great for lowering LDL and has cancer fighting anti-oxidants)
7. Chocolate (dark or bittersweet being your best choice)
8. Margerine (with plant sterols)
9. Spinach
10. Olice Oil
11. Garlic
12. Avacado

Consider stocking your fridge and pantry with these wonderful items and naturally lower your cholesterol.

Jill Purvis  – Everythingantiaging.com

Joint Care by Beverly International

I recently started suffering with some shoulder pain which caused me to skip certain exercises in the gym and started effecting me in activities outside the gym as well. I decided to try a joint care supplement before making an appointment with a doctor. I am really glad I did – I started taking Joint Care from Beverly International and much to my surprise the pain lessened in a week’s time.  I felt the benefits of it not only in my shoulder but also my knees and hips-I usually run high mileage weekly. The longer it has been in my system – the better my joints have felt.

Joint Care

I would definitely recommend Joint Care for anyone that has been suffering with any type of joint pain. It has really helped me from skipping workouts and saved me time and cost of prescription medication as well as an doctor’s office visit. Quality of life is so important – I am positive that Beverly Joint Care could ease joint pain for a lot of sufferers out there.

Jill Purvis – EverythingAntiaging.com

Importance of Flexibility Training

Flexibility training is one of 3 components to a great exercise program which also includes cardio and resistance training. Two types of stretching should be done before and after workouts – dynamic and static. Dynamic stretches consist of slow, controlled movements that warm up the body such as knee lifts, butt kicks, and arm circles. These stretches are best done prior to your cardio or resistance training. They properly warm up and encourage blood flow to the large muscle groups and are safer and more effective than static stretches that should be performed post-workout when muscles are already warm and engaged. Perform your dynamic exercises in repetitions of 20-30 with full range of motion movements.

Static Stretches (such as forward bends, standing quadracep stretches and calf stretching) are best at the end of your workout. Be sure to reach to the point of tension and hold the stretches for 15-20 seconds without any bouncing or jerking movements-known as ballistic stretching. Use deep breathing when holding. Try to also stretch both sides of the body equally. Find out which side is less flexible and stretch that side first. Fexibility training should be done at least 3 times per week. Try a yoga or gentle stretching class for new ideas on muscle groups to stretch and to improve your range of motion.

Increased flexibility can improve your mobility, reduce your risk of injury and increase your performance. Don’t be afraid to incorporate foam rollers, straps, or blocks as aids in your stretching program.

Jill Purvis – EverythingAntiaging.com