The Secret To Winter Exercise You Need To Know

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The holiday season is strange. It’s filled with happy things, like food, family, and fun, but as the season grows colder and darker, and the holidays throw your schedule off kilter, you end up getting out of whack, too. Exercise gets put off until the New Year when you realize that a whole ‘nother year has passed, and you haven’t made any progress – or worse, you’ve gone backward – on your health goals. Well, I’m here to tell you that this doesn’t have to be the case. There are some secrets to exercising in the winter.

Okay, I’ll admit I did click bait you just a little with the title of this post. There is no secret, per se, to getting good exercise in winter. First off it’s not just one secret, but several. Also, the secrets are not bound by any season. Excuses like, “it’s too cold today,” or “it’s too dark outside,” or “I’m too busy” are just that: excuses. They can be and are used all year-round. The same goes for the “secrets” I’m about to share – they can be used all year-round, too.

So listen up. These principles will help you exercise regularly, regardless of location, people, time, climate, and virtually any other excuse for not exercising.

1. What is your “why”?

The biggest reason people don’t exercise is because they cannot find a good enough reason to do it. It may sound too simple to be true but please read on, because it’s true. If the reason isn’t important to you, you’re not going to spend the time and effort on it.

There’s a flip side to this. Nowadays, medical care is so good that a lot of people just don’t care about their health. They think, when I have my heart attack they’ll just put one of those stent things in me through my wrist and I’ll go home in a day. As a cardiologist, I see this all the time. Years ago, heart attack patients used to have to be placed under medical care for months. (The medical community stopped requiring this after many of those patients died from blood clots from inactivity). When I was in training to be a cardiologist, the typical stay after a heart attack was one week. In the past twenty years, that has dropped down to just 48 hours for an uncomplicated heart attack! It’s no wonder people don’t worry about their health – it just doesn’t seem as serious as it did before!

Medications have made a big difference, too. The father of one of my cardiology friends was so excited when the drug Lipitor came out. He proclaimed, “I get to eat more steak now and all I have to do is take this little pill.” A recent study found that after suffering a heart attack or stroke, only 4.3% will make a comprehensive lifestyle change. That’s four-point-three percent, not 43%!

Having said that, you may be one of the 4.3% that would become motivated to exercise after a life-changing event. Sometimes, that “event” is a medical event. Maybe it’s a heart attack, stroke, or false alarm that scares you into making a lifestyle change. Other times, it’s not that serious, but still works like a wake-up call. For me, my motivating event was when I tore ligaments in my knee and realized that if I didn’t drop the 45 pounds I gained, I’d be watching my life go by instead of being a part of it.

Other times, the event is totally outside of you. Sometimes, you see your friends or family get sick and realize that their lifestyle has finally caught up with them. Sometimes, it’s the birth of your child. Even though childbirth can be the most joyous time in your life, you may realize that the beginning of your child’s lives marks the countdown of yours. Again, in my case, one of my big motivators was that I wanted to be around as long as possible to see my kids grow up and to help them as their father. You can’t do that when you’re sick all the time, or worse yet, dead.

Motivations such as losing weight, looking good for a class reunion, wanting to have a six-pack, wanting to look good in a bikini this summer – you get the picture – are all too weakly motivating make true, lasting changes.

Purpose-filled “whys” make all the difference. For example:

I want to be healthy so that I can travel with my spouse when I retire.

I want to live a long time to see my kids, grandkids, and great-grandkids grow.

I want to feel good, feel strong, feel healthy – not sick, taking a ton of pills and having my main social life be comprised of doctor visits.

In other words, you have to find your own deep, meaningful why.

2. Make an appointment with yourself.

This is the Stephen Covey thing. In his book, The 7 Habits of Highly Effective People, Stephen Covey shares a grid that really sums up our busy lives.

The grid is divided up as so:

Urgent Not urgent
Important A: Life C: Quality, improvement, growth
Not important B: Distractions, bad planning D: Waste of time

 

Let’s talk about each quadrant.

A: Urgent and important. These are things that absolutely must get done. Even with the best planning, things will sometimes occur that becomes more urgent and important than everything else. These should be emergencies and hopefully limited in scope and frequency. For example: car malfunctions or illness in the family.

B: Urgent, but not important. These are things that have snuck up on you, likely due to bad planning, and you now have to drop everything to get it done. Maybe it’s a party you’re hosting tonight that you have to go grocery shopping for. You had known about the party weeks ago but now you’re up against the clock so you have to deal with it in a rush.

My favorite example of this is Christmas. I often see people in a panic as Christmas approaches. Store lines suddenly become long and filled with people with stressful expressions on their faces. Didn’t they have all year to get ready? It’s on the same day every year, is it not? How can they seem so surprised by it? (An example that hits closer to home, but is something I shall cease speaking of is the dreaded wedding anniversary…)

Interestingly enough, most people seem to spend the most time and effort in this category.

C: Not urgent, but very important. These are the things that you typically put off, as they are not under a time crunch, but are the very things that make you better. These are the things that help you grow and bring about the most happiness. One key thing to remember is that these often don’t bring about the most pleasure, but they do result in the most happiness.

I’ll name some of the things that belong to this category for me, and may apply to you, too:

Time with your spouse and children. Don’t wake up one day and realize that you’ve grown apart from your spouse. Don’t go to your child’s graduation and realize you don’t know their favorite color, their favorite food, their friends, and that you don’t know them.

Devotional time. Getting your mind right, relaxed, and re-focusing on your purpose is something that you should do on a daily basis; otherwise, we will drift off without realizing it. I read my Bible every morning, even before I exercise.

Reading for knowledge and self-improvement. Successful business tycoon Warren Buffet spends most of his “working” day reading. Why? Because that’s how he learns. Most people want to be good at their job. What’s the easiest way to achieve that? Read. Read about your job. Even jobs that require practice with your hands is greatly aided by reading and thinking about the job itself.

Finally, we get back to exercise. It’s easy to blow off working out today. We say, “I’ll hit the gym tomorrow.” If we do that too often, we’ll never get the benefit of exercise. If you want to lose weight, feel energetic, be able to run around with your kids, travel around Europe on vacation with your spouse, or go camping, hiking, backpacking with your friends, you will need to build up some endurance, stamina, strength. If you want to run a marathon, you’re going to have to put in some time.

The more we can spend our time and effort in this box the better we can become.

D: Not urgent and not important. This is the category for wasted time, so I won’t spend any time on this. We can all find a lot of areas in our lives that fit into this box. Your job is to eliminate it to make room for the important stuff.

Now how can you operationalize this principle? You need to book time to exercise. Make it a priority. Make it a scheduled appointment with yourself and keep it. You wouldn’t miss a meeting with your boss, would you? Well, when you get down to it, you are your first boss! Don’t ditch a meeting with yourself! Not only will you regret it, but you may have to fire yourself and hire a coach, literally. Seriously, there is a big market now for personal coaches, health coaches, life coaches, etc., because people are needing more help to keep themselves accountable.

3. Habits. It’s all about habits.

A book that I highly recommend is Charles Duhigg’s The Power of Habit. In it, he explains how you can autopilot behaviors to make them easy. I don’t have time to explain the whole process, but I will go over the rationale for why habits are so powerful.

About 40% of what we do is totally habit-driven. Think about your morning routine. Wake up, go to the bathroom, brush teeth, make coffee, check email. You do these without thinking, instinctively. Actually, if you do them out of order, you might find yourself stopping in your tracks because you feel like something is wrong.

The great thing about habits is that they require little willpower or effort. You just do them. Everyone has good habits as well as bad ones. The important thing to remember is that you are the one who developed both types of habits. As a result, you can break the bad habits, and also build new good habits.

Building a new habit can take up to six weeks, in which time you will have to expend some willpower until it gets set. Once it gets set – take a breath of relief ­– you’re on autopilot.

The key features of a habit are the cue (reminder or trigger) and the reward, with the actual habit stuck in the middle. For example, my cue to exercise is finishing with devotion. I wake up, read my Bible, and then go exercise. That’s my morning ritual. It was hard at first but now is a habit as implicit as brushing my teeth. My reward for exercising is how I feel for the rest of the day. When I miss exercise, I don’t feel as sharp as I do on the days that I do exercise. I also don’t sleep as well on an exercise-less night.

For others, it could be something like this: Finish work, head home, stop at the gym for a workout, then go home for a light dinner. Or maybe this: eat a light lunch, walk for the remainder of your lunch break, then go back to work. The beauty of this is that you get to shape your own habits!

4. You have to enjoy it.

This actually should be first, but I put it last for a reason. This is so involved with #1 – finding your “why” – that I thought it needed some space away from it. This has everything to do with what you do, more than why you do it. But often what you do for exercise is related to someone else’s why or who told you to do it.

There are many examples. Maybe you run because someone told you should. Unfortunately, you hated running in the past and hate it still. I love running, but it’s not for everyone. (On a side note I used to hate running until I had this one really exhausting good run with a friend of mine). Trust me, this exercise program will not last. Or, maybe you play tennis with a group of guys, but don’t really like the group of guys. This is mental torture. Or, you might join a gym, but hate lifting weights or the grind of going to the gym, showering in a public shower, having to change clothes twice, and rushing off to work or back home. This, too, will not last.

If you like to run, run.

If you like biking, bike.

If you like walking, walk.

If you like rock climbing, climb away.

If you like softball, tennis, pickleball, whatever, great!

If you like Cross Fit, weight lifting, etc., go for it.

You get the point, right? I like the Nike ad that says “Just do it.” It doesn’t matter if you’re good at it – it only matters if you enjoy it. If you enjoy it, you’ll keep doing it. If you keep doing it, you’ll see changes and reap the benefits of exercise.

In summary, you need to find your personal motivation to exercise. It has to be worth doing, otherwise, you’ll drop it like a hot potato for something more important or at least more enjoyable. You need to schedule a “meeting” with yourself to exercise. Put in the initial effort to make it a habit, and then you’ll find it easy to keep it going. Finally, pick something you like and not what others tell you to do. Make sure it’s something you look forward to doing, something that you miss if you don’t get to do it.

If you can line all these secrets up then people will ask you what your secret was in your transformation to a more fit, healthy, and happy you. Good luck and here is the only seasonal-specific secret I’ll give you: if it’s cold outside, dress warmly.

https://lifeandhealth.org/lifestyle/the-secret-of-winter-exercise-you-need-to-know/1412578.html

How to make your own CoQ10

Image Credit: Robert Owen-Wahl / Pixabay. This image has been modified

Chlorophyll is the green pigment that makes green leaves green. If you search for chlorophyll in the medical literature, a lot of what you find is about fecal fluorescence, a way to detect the contamination of carcasses in the slaughterhouse with feces to reduce the risk of food poisoning from pathogens harbored within animal feces. Fecal matter gets on meat either “with knife entry through the hide into the carcass, and also splash back and aerosol [airborne] deposition of fecal matter during hide removal”—that is, when they’re peeling off the skin. If, however, the animals have been eating grass, you can pick up the poo with a black light. As you can see in my video How to Regenerate Coenzyme Q10 (CoQ10) Naturally, a solution of chlorophyll is green, but, under a UV light, it lights up as red. So, if you have a black light in a chicken slaughter plant, you can get a drop on the droppings. The problem is most chickens aren’t outside anymore. They’re no longer pecking at grass so there’s less fecal fluorescence. We could let them run around outside or we could save money by just adding a chlorophyll supplement to their feed so we can better “identify areas of gut-spill contamination” on the meat.

The reason I was looking up chlorophyll was to follow-up on the data I presented in my Eating Green to Prevent Cancer video, which suggests that chlorophyll may be able to block carcinogens. I found a few in vitro studies on the potential anti-inflammatory effects of chlorophyll. After all, green leaves have long been used to treat inflammation, so anti-inflammatory properties of chlorophyll and their break-down products after digestion were put to the test. And, indeed, they may represent “valuable and abundantly available anti-inflammatory agents.” Maybe that’s one reason why cruciferous vegetables, like kale and collard greens, are associated with decreased markers of inflammation.

In a petri dish, for example, if you lay down a layer of arterial lining cells, more inflammatory immune cells stick to them after you stimulate them with a toxic substance. We can bring down that inflammation with the anti-inflammatory drug aspirin or, even more so, by just dripping on some chlorophyll. Perhaps that’s one of the reasons kale consumers appear to live longer lives.

As interesting as I found that study to be, this next study blew my mind. The most abundant energy source on this planet is sunlight. However, only plants are able to use it directly—or so we thought. After eating plants, animals have chlorophyll in them, too, so might we also be able to derive energy directly from sunlight? Well, first of all, light can’t get through our skin, right? Wrong. This was demonstrated by century-old science—and every kid who’s ever shined a flashlight through her or his fingers, showing that the red wavelengths do get through. In fact, if you step outside on a sunny day, there’s enough light penetrating your skull and going through to your brain that you could read a book in there. Okay, so our internal organs are bathed in sunlight, and when we eat green leafy vegetables, the absorbed chlorophyll in our body does actually appear to produce cellular energy. But, unless we eat so many greens we turn green ourselves, the energy produced is probably negligible.

However, light-activated chlorophyll inside our body may help regenerate Coenzyme Q10. CoQ10 is an antioxidant our body basically makes from scratch using the same enzyme we use to make cholesterol—that is, the same enzyme that’s blocked by cholesterol-lowering statin drugs. So, if CoQ10 production gets caught in the crossfire, then maybe that explains why statins increase our risk of diabetes—namely, by accidently also reducing CoQ10 levels in a friendly-fire type of event. Maybe that’s why statins can lead to muscle breakdown. Given that, should statin users take CoQ10 supplements? No, they should sufficiently improve their diets to stop taking drugs that muck with their biochemistry! By doing so—by eating more plant-based chlorophyll-rich diets—you may best maintain your levels of active CoQ10, also known as ubiquinol. “However, when ubiquinol is used as an antioxidant, it is oxidized to ubiquinone. To act as an effective antioxidant, the body must regenerate ubiquinol from ubiquinone,” perhaps by using dietary chlorophyll metabolites and light.

Researchers exposed some ubiquinone and chlorophyll metabolites to the kind of light that makes it into our bloodstream. Poof! CoQ10 was reborn. But, without the chlorophyll or the light, nothing happened. By going outside we get light and, if we’re eating our veggies, chlorophyll, so maybe that’s how we maintain such high levels of CoQ10 in our bloodstream. Perhaps this explains why dark green leafy vegetables are so good for us. We know sun exposure can be good for us and that eating greens can be good for us. “These benefits are commonly attributed to an increase in vitamin D from sunlight exposure and consumption of antioxidants from green vegetables”—but is it possible that these explanations might be incomplete?

 

https://nutritionfacts.org/2018/11/13/how-to-make-your-own-coq10/

What’s The Connection Between Diet And Alzheimer’s Disease?

Through witnessing the effect Alzheimers has on a family member’s emotional wellbeing and their path to slow mental deterioration; spurred my desire to pursue a degree in preventative care. As a young person, I used to wonder how a patient got this disease, and if there was a solution to prevent it. Most cases of Alzheimer’s occur later in life but alarmingly, it’s beginning to also appear in younger people.

As the fields of lifestyle medicine and preventative care grow, researchers have found that a vegan diet is key to reduce the risk of this devastating disease. In the case of Alzheimer’s disease, our genes may not be our determined destiny. The question that we need to ask is: how can we alter the course of a disease that might be lurking in the future of our overall health?

Diet and mental health

Although it’s not as often discussed, our mental health has the same degree of importance as our physical health. And, just as a good diet is key to good physical health, it’s also the key to prevent Alzheimer’s disease and shield our mental health in the long run. In fact, it has been found that diet is interrelated with many conditions such as dementia, Alzheimer’s, and many others. Astonishingly, studies indicate that diet can influence the body’s nervous system. A higher chance of cognitive decline is seen in patients that indulge in a diet rich in saturated fats, dairy, meat products, fat, and sugar.

Another interesting report is that neurodegenerative disease risks are lowered with a vegan diet that is high in antioxidants, fiber, and low in saturated fats. It’s also been shown that cognitive health is improved with a vegan diet. Individuals in mid-life with plant-based diets low in saturated fats demonstrated a lower risk of dementia and Alzheimer’s disease later in life. The middle-aged group of low-risk patients was then compared to individuals with unhealthy diets high in meat and dairy food. The eye-opening results were that the latter group had a much higher risk for Alzheimer’s disease than the patients with a healthy diet. The healthy diet patients had an 86-90 % decreased risk of dementia and a 90-92% decreased risk of Alzheimer’s disease compared with the patients with an unhealthy diet. A follow-up long-term study over 20-30 years found that individuals with higher cholesterol levels in mid-life had a 50% higher risk of Alzheimer’s disease and dementia.

Even though Alzheimer’s disease is affected by genetics and age-related factors, it does not lessen the fact that the risk of Alzheimer’s is heightened by increased blood lipids, blood pressure, and diabetes.

Prevent Alzheimer’s with your diet

In 2013, the International Conference on Nutrition and the Brain agreed on evidence-based guidelines for prevention of Alzheimer’s disease.

  1. Decrease saturated fats, trans fat, hydrogenated fats. They agreed that decreasing the intake of saturated fats (dairy products meats and certain oils) and trans fats or hydrogenated fats (processed foods) reduces the risk of Alzheimer’s disease. The replacements they recommended are vegetables, pulses, fruits, and whole grains.
  2. Eat foods high in Vitamin E. Vitamin E should come from food sources rather than supplements. Consume foods high in vitamin E, such as seeds, nuts, green leafy vegetables, and whole grains. Vitamin B12 or fortified foods should be a part of the diet. Patients must be cautious when using multiple vitamins by choosing supplements without iron and copper. I
  3. Avoid products with aluminum. You should avoid antacids, baking powder, and products containing aluminum.
  4. Do aerobic exercise. You must add aerobic exercise to your schedule, which will cause blood flow to the brain to increase neural connections. One practical example of this is 40 minutes of brisk walking three times per week.

These are all practical and doable guidelines we can all follow, right?

Power-berries

I should add that there is one more power food that can boost the protection of the nervous system: berries. Blueberries, raspberries, and strawberries are effective because of their high flavonoid content. Flavonoids are considered neuroprotective and only found in plants. In one study with approximately 130,00 subjects over the course of 20 years, scientists found that individuals that consumed the most berries had a significantly lower risk of developing Parkinson’s disease. Increased intake of flavonoids slowed down cognitive decline.

The conclusion that these healthcare providers came to was that the vegan diet can protect the nervous system and reduce the risk of neurodegenerative diseases.

Compelling, isn’t it? After realizing how berries can positively impact my cognitive health, I quickly compiled a list of dishes with blueberries to implement in my meals. Here are two that are easy and creative.

Berry Rainbow Smoothie Bowl

Smoothie Base

  • 1 package (6 ounces) frozen raspberries, divided
  • 1/2 cup almond milk
  • 2 medium bananas

Toppings

  • 1 shredded coconut
  • 1 cocoa nibs (I substitute this with carob chips)
  • 2 tablespoons dried apricots, chopped
  • 35 pistachios, shelled
  • 10 fresh or frozen blueberries

Blend the smoothie base ingredients, pour the smoothie into a bowl, then top with the toppings.

[second recpie –> see link below]

https://lifeandhealth.org/nutrition/the-surprising-connection-between-diet-and-alzheimers-disease/0911063.html

Advantages of Soy

Tofu, soymilk, miso, tempeh, edamame—these and other soy products, including the soybeans themselves, are high in nutrients you tend to associate with other legumes, including fiber, iron, magnesium, potassium, protein, and zinc.

Soybeans naturally contain a class of phytoestrogens called isoflavones. People hear the word “estrogen” in the word “phytoestrogens” and assume that means soy has estrogen-like effects. Not necessarily. Estrogen has positive effects in some tissues and potentially negative effects in others. For example, high levels of estrogen can be good for the bones but can increase the likelihood of developing breast cancer. Ideally, you’d like what’s called a “selective estrogen receptor modulator” in your body that would have proestrogenic effects in some tissues and antiestrogenic effects in others. Well, that’s what soy phytoestrogens appear to be. Soy seems to lower breast cancer risk, an antiestrogenic effect, but can also help reduce menopausal hot-flash symptoms, a proestrogenic effect. So, by eating soy, you may be able to enjoy the best of both worlds.

What about soy for women with breast cancer? Overall, researchers have found that women diagnosed with breast cancer who ate the most soy lived significantly longer and had a significantly lower risk of breast cancer recurrence than those who ate less. The quantity of phytoestrogens found in just a single cup of soymilk may reduce the risk of breast cancer returning by 25 percent. The improvement in survival for those eating more soy foods was found both in women whose tumors were responsive to estrogen (estrogen-receptor positive breast cancer) and those whose tumors were not (estrogen-receptor negative breast cancer). This also held true for both young women and older women. In one study, for example, 90 percent of the breast cancer patients who ate the most soy phytoestrogens after diagnosis were still alive five years later, while half of those who ate little to no soy were dead.

Soy consumption has also been shown to benefit our kidneys, which appear to handle plant protein very differently from animal protein. Within hours of eating meat, our kidneys rev up into hyperfiltration mode. But, an equivalent amount of plant protein causes virtually no noticeable stress on the kidneys. Eat some tuna, and within three hours, your kidney filtration rate can shoot up 36 percent. But eating the same amount of protein in the form of tofu doesn’t appear to place any additional strain on the kidneys.

From: https://nutritionfacts.org/topics/soy/

European Health Conference 2018

Register NOW

Claiming over 60% of all deaths, non-communicable diseases are currently the world’s main killer and people affected by mental health conditions, cardiovascular diseases, cancers, chronic respiratory diseases and diabetes will increase substantially in the coming decades.

Macroeconomic simulations also suggest that the global cost of Lifestyle Diseases will be around $47 Trillion by 2030! Modern medicine with its technology and continually emerging new medications will not be able to impede and overcome the great hazards of a poor lifestyle. An answer to Lifestyle related diseases is Lifestyle Medicine, the branch of medicine which seeks to get to the root cause of the disease.

At the European Health Conference 2018, we will share practical and evidence-based studies showing how, in many cases, these diseases can be successfully treated and reversed through Lifestyle interventions.

Register NOW

Global Wellness Day

Have you heard of “Global Wellness Day”? Wellness is far more than spa and beauty. They define wellness as:

“Wellness is an active process of becoming aware of and making choices towards a healthy and fulfilling life.  It is more than being free from illness, it is a dynamic process of change and growth. A good or satisfactory condition of existence; a state characterized by health, happiness, and prosperity; welfare.

“Wellness is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” – The World Health Organization.”

In their 7 step manifesto they promote

  1. walking an hour a day
  2. drinking more water
  3. don’t use plastic bottles
  4. eat healthy food
  5. do a good deed
  6. have a family dinner with your loved ones
  7. sleep at 10:00pm

Sound familiar to anything you know?

This year its on Saturday June 10. Is there a way we can use this to connect with people?

Check out there website for more info at http://www.globalwellnessday.org

Dr. med. Neil Nedley- Vortrag an Universität Tübingen

Wir brauchen eure Gebete  für unsere

PROHEALTH-EVENTS  Project an der Uni -Tübingen,Deutchland

Der Titel unsere erste Veranstaltung ist:
Emotionale Intelligenz, Neuroplastizität

Referent
Dr. med. Neil Nedley (Weimar Institute in California)

Zeitpunkt, Beginn und Ende der Veranstaltung :  Donnerstag 08. Juni 2017 von 19.00uhr
Treffpunkt und Ort der Veranstaltung: HS 9 Neue Aula, Eberhard Karls Universität Tübingen
E-Mail-Kontakt:

prohealth.events@yahoo.com