BALANCE EXERCISES

Posted on June 10, 2012. Filed under: Uncategorized | Tags: , , , , |

Use chair, counter or bannister to grab for unsteadiness;

do all   exercises for 15 seconds or for distance indicated.

Foot

One foot R

R

Stand on 1 foot, lift other slightly in front; do small kicks

   with lifted foot; do small circles with lifted foot;

put raised foot on other   calf or thigh.

One foot L

L

Dynamic walking

Both

 Walk slowly for 10 feet,

   turning head slowly and looking fully to each side.

 Repeat this 10 times.

Eye track R

R

Stand on 1 foot, rotate opposite hand,

at eye level, from L to R

   and follow raised thumb with both eyes

Eye track L

L

High knee march

R

Stand on 1 foot and move the other leg in a march fashion;

 lift   knees as high as you can. Do this 15 times on each side.

High knee march

L

Tight rope stand

R

Stand with 1 foot directly in front of other foot,

heel to toe.   Repeat on other side.

Tight rope stand

L

Tight rope walk

Both

Walk 10 feet, heel to toe (sobriety test). Do this 10 times..

At the gym or with your own half ball

(like a Bosu ball), do   each of these for 15 seconds.

Balance ball both

Both

Balance with both feet   on the ball;shift from side to side; do the hula.
Balance ball R

R

Stand on 1 foot, lift other slightly in front;

 do small kicks   with lifted foot; do small circles with lifted foot;

put raised foot on other   calf or thigh.

Balance ball L

L

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Improve Your Balance

Posted on June 10, 2012. Filed under: Uncategorized | Tags: , , , , , , |

Keeping your balance is very important in your life, especially your postural balance and equilibrium. Everyone should do balance exercises almost daily to avoid falls. Falls are a leading cause of disability, injury and death for seniors. Also, obese individuals have more trouble maintaining their postural balance. Some say our bodies are like an inverted pendulum with the top of the pendulum being the ankles and the bottom being the trunk. In the Simple Diet, unfortunately, I did not recommend balance exercises. Since I started going to the YMCA 4-6 times a week, I see that less than 5% of people there regularly do balance training.

My wife and I are seniors and we have balance challenges. I don’t want to mention her age but we celebrated our 55th Anniversary this week. I have developed a worksheet and we plan to do balance exercises almost daily. Over the past 9 months I have become strongly convinced that regular balance exercises are very important health-promoting activities for everyone. These can be done without equipment and while in the kitchen, while waiting in line, etc.

Dr. Anderson’s New Guide to Total Fitness includes these recommendations: do home balance exercises for about 10 minutes for 6 days per week. I recently gave specific directions (BALANCE YOU FITNESS PROGRAM) on nutdoc.wordpress.com. Add this row of information to the Table on page 49 of The Simple Diet:

Balance Do standing and walking exercises 10 Balance Exercises, 6 days per week 60 minutes                (300 calories)

 

Remember, maintaining your balance is very important—especially for seniors. Best, Nutdoc

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The Simple Lifetime Diet

Posted on May 12, 2012. Filed under: Uncategorized | Tags: , , , , , , , |

The Simple Lifetime Diet incorporates loving yourself with all your heart, soul, mind and body. Our research indicates that wellness and health promotion relate to these protective practices: nutritious eating, >50% of protection; physical fitness, ~20%, positive thinking and planning, ~15%; and meditation ~15%.

Nutritious eating includes a high-carbohydrate, high-fiber, low-fat diet rich in whole grains, fruits, and vegetables with protein from low fat dairy products, white meat and soy.

Physical fitness includes cardiovascular activities such as non-aerobic (e.g., walking) and aerobic exercises (e.g., biking or swimming); weight training for muscle strengthening; stretching activities; and good balance activities (e.g. standing on one foot or tight rope walking).

Positive thinking and planning requires developing goals and plans engage your whole heart and soul. Replacing negative self-talk with positive, affirming self-talk energizes your brain and body.

Meditation includes developing a discipline of 15 to 20 minutes of quiet time twice daily. This can be incorporated into a variety of devotion and prayer practices.  

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Your Health Is In Your Hands

Posted on November 12, 2011. Filed under: Uncategorized | Tags: , , , , |

You can prevent or reverse many health problems; it’s in your hands. Through health-promoting lifestyle habits you can reduce risk for virtually all common health problems by 50 to 80%. By lifestyle I mean: healthy diet, being fit, not smoking, proper sleep and stress management.
Mark Twain said, “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d druther not.” But while having oatmeal, All Bran®, blackberries and blueberries with soy milk for breakfast every morning may not be my first choice, tastewise, it is my first choice, healthwise—and I enjoy it.
But good health practices can reduce risk for heart attacks, strokes, diabetes and cancers by more than 50%. Personally I want to maintain good health so I can enjoy life and my grandchildren!
Let’s start with some simple examples of health maintaining practices. From head to foot you can maintain your health.
• I have had several skin cancers on my face. When I am out in the sun for a few minutes I get red spots on my forehead if I don’t wear a hat. If I wear a hat and use sun screen, I don’t get red spots. I don’t want any more cutting on my face and x-ray treatment!
• About 20 yrs ago I developed a slight bunion on my left foot. I starting wearing a Dr. Scholl’s bunion pad on this foot and this problem has not progressed.
• Sinus trouble can largely be prevented. One winter 14 years ago I had three courses of antibiotics for recurrent sinus infections. I saw the an excellent ENT doctor and he recommended this plan: 1. Use Mucinex® twice daily, at bedtime and in AM. 2. Use saline nasal spray at night, two full squeezes for each nostril. 3. Use Afrin spray every morning when you start to get stuffy. I have not had to take an antibiotic for 14 years!
• Varicose veins can be managed without surgery. Thirty years ago varicose veins developed in my legs. I watched as my toes got purple from blood accumulation there. I saw the best vein surgeon in Lexington and he prescribed supportive elastic stockings (called Jobst stockings). I put these on every morning and take them off when I go to bed. My veins stabilized and the discoloration decreased. When I started going to the YMCA three days a week, at age 70, my varicose veins improved and the discoloration of my feet decreased further! As I built up the muscles in my legs, circulation improved.
These are trivial problems but they illustrate the point—our health is in our hands! In the following blogs I will discuss preventing and reversing more serious conditions.
Take care of your health!
Jim

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Cancer-Fighting Benefits of Soy

Posted on January 11, 2010. Filed under: cancer, soy foods | Tags: , , , , , , , |

Soy foods possess many potential anticancer properties because they contain at least seven substances that are believed to be anticarcinogens:

  • antioxidants
  • isoflavones (soy estrogens)
  • phytosterols
  • phytates
  • saponins
  • protease inhibitors
  • phenolic acids

Asian diets are usually lower in total and saturated fat and higher in fiber and soy foods.  These dietary differences could explain the lower rates of breast, prostate, and colon cancers.  Other studies suggest that the isoflavones may inhibit cell division in tumors.

The soy isoflavone genistein is a potent antioxidant and inhibitor of a number of chemical reactions in the body.  This allows genistein to slow the activity of several proteins that speed up tumor growth and decrease new blood vessel formation to the tumor.  These inhibitions tend to protect against the growth of certain cancers that are related to hormone levels such as breast and prostate cancer.  Genistein has been shown to inhibit the growth of prostate cancer cells in the test tube. 

For more information on soy’s role in breast cancer read the blog titled, “Soy and Women’s Health.”  Soy foods contain so many ingredients possessing a variety of health benefits.  Adding soy to your diet has been considered safe by the FDA, and research continues to support the claim that soy foods are among the healthiest foods you can put on the table.  Try to find one soy food, such as soy nuts, you can consume daily. 

With Lacey Lamb

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Soy for your Heart

Posted on January 10, 2010. Filed under: benefits, cholesterol, heart disease, high blood pressure, LDL-cholesterol, soy foods, statin drugs | Tags: , , , , , , , , , , |

High intakes of animal protein are associated with high rates of coronary heart disease.  However, high intakes of soy protein are associated with low rates of the disease.  Research shows that soy foods offer more protection for your heart than any other food that can be consumed. 

  • Soy foods reduce the risk for heart attack and stroke by lowering the bad LDL-cholesterol by 15 to 30 points and lowering triglycerides while raising the good HDL-cholesterol.
  • They also lower blood pressure, thus reducing risk for heart attack and stroke.
  • Soy foods contain isoflavones with potent antioxidant properties that act to protect the arteries from oxidized fats by preventing the oxidation of lipid particles. 
  • Soy foods act to reverse hardening of the arteries in a similar manner to the statin drugs.  Evidence indicates that the combined use of soy protein, soluble fiber, and plant sterols have the potential to decrease serum LDL-cholesterol values by 25-30% which is equivalent to the effects of the statin drugs.    
  • They improve blood vessel health by helping the blood dilate to increase blood flow to the heart or brain. 

            After reviewing clinical studies of soy foods, the FDA approved the health claim that daily soy intake is heart-healthy.  There is an overwhelming amount of research supporting the claim that soy can help prevent heart disease.

            For a happy heart, enjoy two servings of soy protein per day, as I do.  Increasing your soy food intake can provide you with long-term heart protection; the sooner you start enjoying soy the better for your health.     

With Lacey Lamb 

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The Healthy Truth about Soy

Posted on January 10, 2010. Filed under: benefits, cancer, cholesterol, heart disease, high blood pressure, kidney disease, LDL-cholesterol, nutrition, obesity, osteoporosis, soy foods | Tags: , , , , , , , |

            Soy foods have been used around the world for thousands of years because so many people realize its healthy qualities.  Extensive research documents the many health benefits of soy foods; the FDA approved the health claim that daily soy intake is heart-healthy.  Soy foods are produced from the soybeans grown in the United States and other countries.  These foods are nutrient-rich foods that contain the following:

  • high-quality protein
  • carbohydrates
  • fiber
  • healthy fats
  • plant estrogens (isoflavones)
  • vitamins and minerals
  • antioxidants 

            The advantages of whole soy foods, as opposed to foods with soy ingredients, are that the whole soybean has many health promoting benefits in addition to those provided by the ingredients alone.  Some popular whole soy foods include whole soybeans, green soybeans, also known as edamame, and dry roasted soy nuts.  In order to experience the benefits of soy foods, two of the following serving sizes are recommended per day:  ½ cup of cooked soybeans, 2/3 cup of green soybeans in the pod, 1 oz of roasted soy nuts, one glass of soy milk, ½ cup tofu, or six grams of isolated soy protein. 

            Research shows the following conditions and diseases benefit from soy foods:

  • Coronary heart disease, stroke, and high blood pressure: View blog, “Soy for your Heart” for more details.
  • Menopause, breast cancer, osteoporosis:  Read blog, “Soy and Women’s Health,” for more information.
  • Cancer:  See upcoming blog, “Cancer Fighting Food:  Soy.”
  • Diabetes, obesity, kidney disease:  Upcoming blog titled, “Soy for Renal Health,” will have more details. 

Soy foods are one of the healthiest foods you can put on the table and are a tasty way to add variety to your diet.

With Lacey Lamb

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