Happy 30th anniversary – World Wide Web! Oh how our wellness world has wandered.

Let me count the ways (or some of them) for how the world wide web (WWW) has changed our wellness and fitness.

Way #1 – Too much information (TMI) which isn’t credible, reliable, authoritative, or recent for us mortals to decipher and use or discard.

No doubt the WWW has offered you a tantalizing deal like:

  1. the miracle natural pill to help a sicty-something male to pee like a bull,
  2. drinking the reverse-aging serum which Noah uses to live to 950 ?!
  3. a detox smoothie to ensure that you lose 40 pounds of fat in forty days effortlessly…

Kudos to Tim Berners-Lee for his uber-changing invention of the World Wide Web in March 1989.  I suppose I could extend my tip of the wellness cap to ARPANet originators like Vinton Cerf for their digital mail system.

Hercules, Samson, the patron saint of fitness (Saint Sebastian), innovator Jack Lalanne, and early Olympic champions seemed to do well without the WWW and internet.

For younger readers, here is a reminder of Mr. LaLanne’s bellwether efforts for fitness in the 20th century.

jack_lalanne_quote EXERCISE and Nutrition_King and Queen in Kingdom

Here’s hope that unknown-unknowns and irrational exuberances which the WWW may generate don’t cause folks to lose their personal Buyer Beware safety shields or credit ratings!

caveat emptor - merriam webster

This feline didn’t remember caveat emptor (image credit to https://goo.gl/images/tVUK7X ).

I hope that you do remember that latin phrase before your hit that little yellow PAY button on a WWW page for a magic pill or elixir.

After all, something that sounds too good to be true is likely to be untrue – right?  Please do your homework and be an educated buyer of wellness good and services. PT Barnum , whether he coined the “sucker” phrase or not was right about our innate interest in hoaxes and sideshows.

I’ll continue to keep my eyes and ears tuned for a fountain of youth, do-nothing svelteness, or instant abs.  You’ll be the first folks to hear of these findings.  Until then, please consider my own boomer assertion that good things can be done naturally in due time. And enjoy the journey in the Big Show, not a PT Barnum sideshow!

Yours in wellness,

df

 

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Spring ahead – say what?!

Unless you reside in one of our few enlightened states which don’t change clocks this morning (spring ahead) – I ask / SAY WHAT?

Modern buildings, school buses and even dairy animals do just fine without time changes in our spring and fall.

I’m not the sharpest tack in the toolbox, yet I suspect that our forebearers did pretty well without these mandated time shifts

Who doesn’t do well these days when times change?

Commuters, some gents with lurking heart problems, and who know what other types of folks…

Give me the same time year-round.

My health May Thank you, Feds.

 

Be well, even after you lose an hour of Zzzzs.

 

df

 

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Now that you enjoyed Fat Tuesday…

Whether or not your family and friends had a King cake, the workup to Lent can be fun.

If you used Mardi Gras (yesterday) as part of your 20% off time from healthy habits-GOOD on ya!

My research and personal sense is that splurging a day a week can be good for one’s overall wellness journey.

Hop off the health wagon for Fat Tuesday, then hop into your healthy habits today. Sounds good to me. No guilt, no regrets for missing the cake, beads and beverages, because you didn’t.

I never reckoned why pundits state that an 80/20 rule is the way to go.

– I’d prefer a rubric of 1 day a week to splurge Then I don’t need to use a calculator to determine that Fat Tuesday (all day) is 14.4 percent of this week’s wellness opportunity. Where and when can I hop off the wellness wagon for another 5.6 percent?

Closing thought about situational enjoyment:

I saw Pippin at the Kennedy Center many moons ago. Ben Vereen was amazing. The play’s matriarch offered that she never worried about a diet when there was another piece of cake. I like that!

Be well and enjoy the 80% part of your journey too!

I do.

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Our shortest month is important as American Heart Month (among other recognitions)

Ouch! Our Center for Disease Control offers this sobering statistic (https://www.cdc.gov/features/heartmonth/index.html):

“On average, U.S. adults have hearts that are 7 years older than they should be. Watch this video, and figure out your own “heart age” by taking this quiz.

Out tickers shouldn’t age faster than we do – right?

Don’t become, or be an “average” US adult.

 

broken-heart-01-2400px-300x300

 

Control what you can (the CDC counsels):

Don’t smoke. Smoking is the leading cause of preventable death in the United States. If you don’t smoke, don’t start. If you do smoke, learn how to quit.

Manage conditions. Work with your health care team to manage conditions such as high blood pressure and high cholesterol. This includes taking any medicines you have been prescribed. Learn more about preventing and managing high blood pressure and high cholesterol.

Make heart-healthy eating changes.  Eat food low in trans-fat, saturated fat, added sugar and sodium. Try to fill at least half your plate with vegetables and fruits, and aim for low sodium options. Learn more about how to reduce sodium.

Stay active. Get moving for at least 150 minutes per week. You can even break up the 30 minutes into 10-minute blocks. Learn more about how to get enough physical activity.

 

Be well,

df

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Simple Things like jumpstarting your Restorative SLEEP don’t have to be hard…

Thanks to our British friend, Ms. Lamb ( YourCoffeeBreak.co.uk.  )  and Amy Packham for these five simple hacks to help you zonk quickly:

TRY EM please… ZZzzzzz

5 ways to fall asleep in five minutes

If you aren’t falling asleep after 5‑15 minutes of being in bed, then Harley Street’s hypnotherapist Fiona Lamb is here to help with her five methods to fall asleep in five minutes.

Getting enough sleep is a crucial part of our wellbeing and mental health.

Sleeping allows our minds to collaborate themselves and to process emotions. If you aren’t getting enough rest this can lead to a weakened immune system and make you more prone to depression and anxiety.

Racing thoughts can stop us being able to drift off quickly and naturally.

 

-> If you aren’t falling asleep after 5‑15 minutes of being in bed, then Harley Street’s own hypnotherapist Fiona Lamb is here to help with her five simple methods to fall asleep in five minutes.

1. Tension body scan ‑ releasing any tension prepares your body for sleep. This relaxation technique involves doing a full body scan by squeezing and relaxing each muscle. Start at your toes and move up your body, being aware of each part of your body in turn.

2. Focus on your breathing ‑ if you breathe quickly when you get into bed it will be much harder to relax and be calm ‑ and so fall asleep. By slowing down your inhaling and exhaling you regulate your nervous system. Focus on slow, soft breaths.

3. Roll your eyes backwards ‑ you can simulate the same eye movement you experience in sleep by rolling your eyes upwards and back. If you do this three times you will automatically feel yourself going into deeper relaxation.

4. Hum to yourself ‑ studies have shown that the vibrations of humming can relax you. It can also act as a distraction from anything unwanted that pops into your mind. Be sure to choose a song that isn’t too fast or reminds you of anything emotional!

5. Visualize ‑ use the power of your mind to focus on calming and restful images. Imagine going back to a time you felt deeply relaxed and content. This works best when you use at least three senses so think about what you saw, felt and tasted.

This article was originally posted on YourCoffeeBreak.co.uk. 

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Say Cheese!

I’m fortunate to be lactose tolerant, so my universe of dairy products is bigger than for some of you.

A favorite dairy product of mine is CHEESE

running cheese karen _gifer

Credit: Karen @ gifer.com

“Right” cheeses, meaning natural and “not too fat, not too salty”, are super duper add-ons to my diet. Saturated fats in most cheeses can be problematic, so do read package labels – okay?

When I’m a bad boy (in my 80/20 eating regimen) – a shaken vodka martini with blue-cheese-stuffed olives is special for me.

 

The very good folks at VERYWELLFIT offer a fine summary of Good and Not-so-Good cheeses, their nutritional value, and potential diet benefits.

Good?  Mozzarella, Parmesan, Swiss.

Not-so good? Cheddars if calories and saturated fat are a concern.  This hurts me as a devoted CABOT Cheese fan and Vermonter.  We Green Mountain Boys love our dairy – eh yup.

Malo?  Processed or “faux” cheese – such as cheese whiz, wrapped cheese singles, and  out-of-a-jar cheese dips.

If your Doctor and you are game – go for the real deal and enjoy.  There are potential dietary benefits. For one, the protein level and fat content of good cheeses help one feel “full.”

Watch the saturated fat and sodium, and enjoy.

Yours in wellness,

df

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Do we agree that Stretching and Stability Moves are muy importante?

I’m not a formal yoga practitioner, yet I do apply “yoga moves” without knowing the correct Sanskrit asana (pose) titles.  Someday . . .

Here’s a laid back Hero’s Pose, which is officially a “supta-virasana” according to the good folks @ yogaanatomy.netsupta-virasana_reclining hero pose yogaanatomy dot net 1-19

Now – be a hero!  This is what a physical therapist advised when I experienced one – is a “GOOD STRETCH!”

If your interest in yoga for mindful stretching and stability (I hope that it is indeed) is piqued – this web link offers ten starting asanas:

My royalty-paid image below sorta summarizes important aspects of Boomer stability and stretching.

Dynamic stretching in all three body planes is a no brainer (right?) before strength or stamina regimens (evidenced by the “cardio” runner :

  1. side to side (think side lunge variations)
  2. front to back (envision Bird bobbers or Good mornings to stretch posterior chains)
  3. rotational or torque twists as I call ’em (think wood chops)

stretch and stability boom shutterstock_png

Static stretching and deep core “cool downs” are definite no-brainers as well.

Remember that one measure of expected longevity (which should be of interest to many Boomers) – is standing on one leg with eyes closed for 15 seconds or more.

Stability and Stretches DO matter!

 

be well,

DF

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