Monday, December 17, 2007

Do Crossword Puzzles and Bridge Provide all the Brain Exercise You Need?

Do Crossword Puzzles and Bridge Provide all the Brain Exercise You Need?
This is a question we often get asked in our classes and
lectures.

The quick answer is that while recreational activities like
crossword puzzles, sudoku, bridge, chess, poker, etc. are
all good for you and better than doing nothing, they are
usually limited in their range of mental cross-training as
well as difficult to control to ensure the right
combination of both challenge and novelty.

If you do them often, what you're doing is fun and can't
hurt. But it may not be complete. Recent recommendations
made by a panel of experts reviewing a poll by the American
Society on Aging stated "A single activity, no matter how
challenging, is not sufficient to sustain the kind of
mental acuity that virtually everyone can achieve."

Using your brain to solve creative challenges is excellent
practice and will help slow down the effects of aging. The
limitation with your current brain workout program is that
it does not have enough variety or novelty to work out all
your mental muscles. Have you ever seen the guys in the gym
with the buff upper bodies supported by little chicken
legs? The same thing can happen in your brain. Just as you
cross-train in your physical fitness routine (mixing cardio
with strength training and flexibility) to get a balanced
workout, you need to cross-train your mental fitness to
exercise your brain through motor coordination, emotional
understanding, memory, focus and attention, sensory
processes, communication, language skills, and mental
visualization.

Furthermore, how can you gauge your improvement if you
don't have a way to measure it? Using computer software to
give you a baseline score, workout routines for your brain,
and follow up tests gives you a measure of your
improvement. So basically, right now you may be doing a
highly focused workout using language and memory but with
inconsistent challenge and limited feedback. A structured
program should give you assessment, novelty, and
performance-based challenge while still being fun. That
extra mental stimulation can increase the rate of
neurogenesis, or the creation of new neurons and the
connections between neurons.

A randomized controlled double-blind study published in
August 2006 "demonstrates that intensive,
plasticity-engaging training can result in an enhancement
of cognitive function in normal mature adults." Challenging
cognitive function leads to learning and neurogenesis. So
keep doing crosswords and sudoku, especially if you enjoy
them, but don't neglect the rest of your brain!

Conclusion: Do activities you enjoy, but be sure to do
things that challenge you with new and different types of
stimulation.

Further Reading

- Gamon D. and Bragdon A. Building Mental Muscle:
Conditioning Exercises for the Six Intelligence Zones
(Walker & Company; 2003). ISBN: 0802776698

- Mahncke HW, Connor BB, Appelman J, et al. Memory
enhancement in healthy older adults using a brain
plasticity-based training program: a randomized, controlled
study. Proc Natl Acad Sci USA. 2006;103:12523-8.

- Scarmeas N, Stern Y. Cognitive reserve and lifestyle. J
Clin Exp Neuropsychol. 2003;25:625-33.

- Willis SL, Tennstedt SL, Marsiske M, et al. Long-term
effects of cognitive training on everyday functional
outcomes in older adults. JAMA. 2006;296:2805-14.


----------------------------------------------------
Alvaro Fernandez is the CEO and Co-Founder of
SharpBrains.com, which combines the latest science-based
information for Brain Training with fun Brain Teasers, and
has been recognized by Scientific American Mind,
MarketWatch, Forbes, and more. Alvaro holds MA in Education
and MBA from Stanford University, and teaches The Science
of Brain Health at UC-Berkeley Lifelong Learning Institute.
You can learn more at http://www.sharpbrains.com/

7 Surefire Strategies to Avoid the Dreaded Holiday Bulge

7 Surefire Strategies to Avoid the Dreaded Holiday Bulge
The holidays are a time to offer thanks, to spend time with
loved ones and a time to EAT - turkey, stuffing, pumpkin
pie, etc. Unfortunately, the holidays are the time of year
when many people end up putting on the extra "holiday
pounds" which is easy to do for the season continues for
just about two months! But the holidays come once a year.

What's the point of refusing a piece of pecan pie, then
feeling miserable? As my most successful strategies are
about to reveal.....it's absolutely OK to enjoy your
favorite holiday treats and continue to make progress.
Incorporate the following 7 strategies to fight back
against the battle of the holiday bulge.

1. Make Exercise A Priority.

The first key to preventing weight gain is to increase your
activity level. Besides burning extra holiday calories,
exercise reduces stress, elevates your mood and gives you
more energy. Sure it may seem difficult to fit in a workout
when you are traveling, shopping, baking plus a ton of
other holiday-related activities.

That's why it's important to first make a commitment to
your fitness goals and incorporate short burst exercise
into your routine - all you need is 90 minutes a week!

2. Have a Plan.

If you are known for overindulging, you must have a plan in
place. Visualize what and how much you will eat before you
approach the festive meals and treats. You can also
incorporate a backup plan that requires you to be more
active for that particular day, or the following day, to
keep your metabolism humming so you burn off those extra
calories.

3. Don't Skip Meals.

On the day of the holiday feast, be sure to eat regularly
all day long. If you will be eating in the evening, start
with a supportive breakfast - particularly something with
protein and high fiber carbohydrates. Be sure to eat
something light in the afternoon like a quality high
protein snack. Protein will help you feel full longer so
you'll be less likely to binge. Once you arrive, go ahead
and indulge in some of the delightfully delicious foods.
Since you have eaten meals earlier in the day, you will
find that you aren't as tempted to go overboard and eat
everything in sight.

Whatever you do, do not starve yourself. Not only will you
slow your metabolism down to a hearty fat storing rate,
arriving ravenous will guarantee overindulgence.

4. Portion Control is Key.

Allow yourself to enjoy your favorite foods with the ones
you love, but do so in moderation. Take time to survey the
foods before you make your choices. Try a "serving-spoon"
size of the foods you really want to eat and ½ the
size of the foods you just want to try out. This way you
can enjoy trying many different foods without overeating.
Eat off a smaller plate and skip the seconds. Instead, save
room for dessert. You don't need to deprive yourself of the
foods you love, otherwise your cravings will grow and
you'll be more likely to overindulge.

5. Wear Form-Fitting Clothes.

Want to really keep yourself honest and the same size
during the holiday season? Wear your most form-fitting
clothing. Another trick is to tie a string around your
waist under your clothing to help keep you mindful of the
actions you take during the holiday feast.

6. Limit or Avoid Alcoholic Beverages.

The average alcoholic drink contains 200 calories per glass
while an 8-ounce cup of eggnog with rum contains 450
calories. Not only does alcohol pack a lot of empty
calories, but over-consumption lowers inhibitions and
self-control.....not a good combination when you're near a
buffet of festive foods! If you decide to drink alcohol,
stick to light beer or a champagne spritzer or for
non-alcoholic alternatives try club soda with lime, tomato
juice or diet soda with a lime.

7. Practice the "Cheat Technique."

If you make supportive food choices 80-90 percent of the
time, you have every right to let loose and ''cheat'' the
other 10-20 percent. This not only allows you something to
look forward to so you stay on track, you'll also enjoy the
festivities without carrying them around on your waistline
and into the New Year.

"Failing to plan is planning to fail."

You have the choice to make fitness your priority. Thinking
you'll "get around to it" or that you are "waiting for
right time" are simply excuses that take you nowhere. Make
a plan, write it down, and stick to it. If you do over-do
it, be forgiving of yourself and get back on track the
following day.

Have a Fit and Healthy Holiday Season!


----------------------------------------------------
Holly Rigsby is a nationally recognized women's fitness
coach, certified personal trainer (CPT) and the author of
the internationally popular e-book - Fit Yummy Mummy - Burn
Your Baby Fat & Get Your Body Back. Go to
http://www.fityummymummy.com to get your FREE copy of her
special report: "The Top 5 Busy Mom Metabolism Boosters."

Give the Gift of Good Health

Give the Gift of Good Health
If you are anything like me, you are still scrambling to
find last-minute gifts for the loved ones in your life. Why
not go a little above and beyond and give them the gift of
good health? I know it sounds a little corny, but compared
to another sweater that they won't wear or a CD they will
just end up exchanging, this is something that will
actually make a difference in their lives. I know you don't
have much time left for shopping so I have searched locally
and on the web for the best healthy gifts that you can
still get before December 24th (hurry most online orders
are due today)!

Great Harvest Bread. One of my favorite and most
inexpensive gifts to give (and receive) is a healthy and
wholesome loaf from Great Harvest Bread. There are many
great local bread companies but I love Great Harvest
because they use freshly-milled whole grain wheat flour and
they have some of the healthiest breads in town. I suggest
you go with their gift pack which gives your recipient
little cards that they redeem for 1 honey loaf, 1 loaf of
their choice and a jumbo cookie, all for only $12.

Subscription to a Healthy Magazine. Some of my favorites
are Cooking Light, Prevention, Shape, Fitness, Health and
Men's Health. Most will be around $12-18 for a year's
subscription and it really is a gift that gives all year
long.

Gaiam Walk Fit Kit Pedometer. This little gem keeps track
of daily steps and calories, plus it includes a stop watch
and distance counter. Anyone trying to improve their health
and stay more active will love this easy to use pedometer
available at www.target.com for only $24.99.

CalorieSmart. I always say that weight loss is all about
calories in and calories out. This portable, pocket sized,
handheld device will take all the work out of monitoring
your calories taken in from food and spent during exercise.
It contains nutritional info for over 35,000 foods and even
includes menu items from over 250 restaurants. Plus it
allows you to enter your daily workouts so you know exactly
where you stand at the end of the day. This is a wonderful
tool that will certainly help take the headaches out of
weight loss and food monitoring. $80 at www.amazon.com.

Local Lessons/Classes. I met a man the other day whose wife
bought him a "Tennis in No Time" beginner's tennis class
from a local tennis club four years ago. He's played tennis
regularly ever since. Why not give your active loved one
tennis lessons, golf lessons, a Yoga or Pilates class,
dance lessons or a healthy cooking class? Sometimes
something unexpected can end up being the best and most
memorable gift. For ideas and types of classes available
call local a Yoga studio, any of the local gyms, tennis or
golf clubs or try looking up cooking lessons in the yellow
pages.

Reebok Adjustable Weights. These are great for the home
exerciser. They are space-saving, adjustable hand weights
with 5 settings from 2.5 to 12.5 pounds each dumbbell. No
more buying 3 or 4 sets of different hand weights - all you
need is this one set and you are ready for any workout.
$61.99 at Target or look for them online.


----------------------------------------------------
From a sickly little girl to a healthy chef to the stars,
Darlene Nicholson transformed herself into The "Kick in the
Butt" Healthy Lifestyle Expert and creator of the popular
DVD "The Healthy Grocery Store Tour". Visit her website
http://www.lifechanginghealthysolutions.com and get your
complimentary copy of "Surviving the Holidays" Your "No
Fail" Plan of Attack for Staying Healthy & Fit"

Exercise Tips For High Blood Pressure

Exercise Tips For High Blood Pressure
It's a no brainer that regular exercise can help lower high
blood pressure. To help you throw your sedentary
(inactive) lifestyle out the window and decrease your BP
values, incorporate some of these exercises into your daily
routine and watch your BP amazingly decrease.

If you do have blood pressure keep in mind that it's one of
the top risk factors for heart disease. Luckily, it's a
risk factor that you can do something about. Lets get
started.

What's the best BP lowering exercise?

A combination of all three forms of exercise listed below:

1. Stretching or the slow lengthening of the muscles.
Stretching your upper and lower body before and after
exercising helps prepare the muscles for activity and helps
prevent injury. Consistent stretching will also increase
your range of motion and flexibility in your muscles and
joints.

2. Aerobic exercise is steady physical activity (usually
30 minutes or more) using large muscle groups. This type of
exercise will strengthen your heart, lungs and also improve
your body's ability to utilize oxygen.

Continuing to engage in aerobic exercise for the long term
will allow you to see a decrease in your heart rate, blood
pressure and breathing.

3. Resistance exercises are done by lifting weights and
allowing your muscles to contract (shorten) and expand
(lengthen)

FYI – Forms of Aerobic Exercise

Aerobic exercises include: walking, jogging, jumping rope,
bicycling (stationary or outdoor), cross-country skiing,
skating, rowing, high or low-impact aerobics, swimming and
water aerobics.

How long should I exercise in order to see BP results?

Usually, to achieve maximum benefits, you should gradually
work your way up to an aerobic session lasting anywhere
from 20 to 30 minutes, at least three to four times a week.

What Your Program Should Include

Your exercise sessions should include a warm-up phase,
conditioning phase and a cool-down phase.

Warm-up. This allows your body to slowly adapt itself from
rest to exercise. Doing a warm-up will also reduce the
stress on your heart and muscles, slowly increase your
breathing, circulation (heart rate) and body temperature.
It also helps improve flexibility and reduce muscle
soreness.

A good warm-up includes light stretching, range of motion
activities (arm circles) and the beginning of the activity
at a light intensity level.

Conditioning. Following the warm-up, the conditioning phase
is where you'll be putting a lot of your energy. At this
point the benefits of exercise are gained and calories will
be burnt. Be sure to monitor the intensity of the activity
(check your heart rate) and try not to go too hard too fast.

Cool-down. This is the last phase of your exercise
session. The cool down will allow your body to gradually
recover from the conditioning phase. Your heart rate and
blood pressure should return back to normal within a few
minutes. Now a lot of people have this theory that
cool-down means to sit down. Boy, is this ever wrong!
Please don't sit, stand still or lie down right after
exercise. This may cause you to feel dizzy or lightheaded.
The best cool-down is to slowly decrease the intensity of
your activity.


----------------------------------------------------
Marci Lall is a Womens Weight Loss & Body Sculpting
Specialist. visit his website to get his FREE report "16
tips on how to get maximum weight loss and fitness results
in minimum time" --> http://www.lallpt.com

An Essential Oil Chemistry Primer: Why Aroma Matters

An Essential Oil Chemistry Primer: Why Aroma Matters
Chemistry?!? Are your eyes glazed over yet? It
happens...yet if you're interested at all in the
therapeutic use of essential oils, a little primer on their
chemistry can be very useful. Not only will you better
understand how and why essential oils work, but the great
importance of using natural, high-quality oils - oils that
are pure, properly distilled, AND smell nice - will be made
clear. It's not just an aromatherapy sales pitch; essential
oils with exceptional bouquets have different chemical
make-ups than flat or otherwise uninteresting oils. The
differences can significantly affect the healing potency of
therapeutic applications for you, your family and/or your
clients. Much of the time, you can discern the difference
of therapeutic value between two oils just by their aroma -
one needn't always have the proof of fancy, expensive
machines to make an educated choice.

So, why are essential oils called 'oils' anyway? They don't
feel greasy, and they tend to evaporate completely, unlike
common 'fixed' oils (such as olive, grapeseed, hazelnut and
the like). Essential oils and fixed oils share a similar
chemical foundation: their structures are based on the
linking of carbon and hydrogen atoms in various
configurations. But this is really where the similarity
ends. Fixed oils are made up of molecules comprised of
three long chains of carbon atoms bound together at one
end, called a triglyceride. Every fixed oil is made up of
just a few different triglyceride arrangements - olive oil,
for example, is primarily made up of oleic, linoleic and
linolenic acids (the names of particular carbon-hydrogen
chains forming the triglycerides). Their long-chain shape
holds them in a liquid state which does not easily
evaporate.

Essential oils are 'volatile' oils - oils that DO easily
evaporate. Their chains of carbon atoms to which the
hydrogens attach are not as long or heavy, and are much
more complex. Many essential oil structures are not really
chains, but ring, or multi-ringed shapes with diverse
sub-units - called 'functional groups' - sticking out in
various directions. Like their fixed oil counterparts,
essential oils are lipophillic - meaning 'fat liking'. The
fat-liking nature of both fixed and essential oils makes
them easily absorbed by our bodies. Because of their
typically smaller structures however, essential oils are
absorbed more rapidly than fixed oils, and can easily
penetrate deep into the body. Despite their plant origins,
this lipophillic nature of essential oils makes their
profound healing action on the human body possible.

Most of the therapeutic activity of an essential oil can be
attributed to the functional groups of the individual
chemicals that make up the oil. There can be over a hundred
identifiable molecules in one essential oil. Each of these
molecules, as mentioned earlier, is a chain or ring (or
multiple-ring) structure of carbon atoms linked together
with hydrogen atoms bonded to them in various
configurations. Every chain or ring has a functional group
attached - a functional group is defined by Salvatore
Battaglia in 'The Complete Guide to Aromatherapy' as: "a
single atom or group of atoms that...has a profound
influence upon the properties of the molecule as a whole.
It is often referred to as the chemically active center of
the molecule".

As you can see, essential oils are really very complex in
their chemical nature. There are nearly infinite
possibilities of functional group and ring or chain
combinations. And ONE essential oil alone can be made up of
HUNDREDS of these different molecular arrangements. Don't
worry, though! While it sounds complex, one needn't know
all the precise chemical details to use essential oils
therapeutically. When selecting between varieties of an
essential oil, It IS helpful to know that any particularly
oil is often composed of one or more primary molecular
forms, with many minor or 'trace' constituents, and that
ALL these molecules contribute to the oil's aroma and
therapeutic action.

Many factors in an essential oil's production affect the
total number and relative amounts of individual chemicals
found in the final product. These include where the plant
was grown, soil and climate conditions, time of harvest,
distillation equipment, plus the time, temperature and
pressure of distillation. This can give you an idea as to
why two varieties of the same oil can smell so different:
The full, beautiful bouquet of a fine essential oil will
contain a myriad of notes, telling you that all natural
components are present and in balanced amounts. Poorly
distilled oils may lose some of the secondary constituents
during production, and adulterated or synthetic oils may
not have some of the trace components at all, detectable by
your nose as a flat or uninteresting aroma.

To best understand this, we'll examine Lavender essential
oil; more than fifty individual molecules have been
identified in pure lavender essential oil. The
aromatherapist must remember that ALL of these chemicals
found in pure and natural lavender oil work together to
produce a therapeutic effect. For example, the linalool
molecule is antiviral and antibacterial; the linalyl
acetate is also emotionally calming; other major components
including cineol, limonene, pinene and others are all noted
for specific biologic and aromatic activity. It is the
combined, balanced, synergistic action of these chemicals
that make pure, high-quality lavender such a great healer.
No one chemical can be singled out and used to give the
same profound results as the complete pure essential oil.

So how is this synergy reflected in Lavender's aroma? Each
of these chemicals has a unique smell; some are sweet, some
are camphorous, some citrusy and some herbaceous. It is all
these chemicals together, a precise amount of each, that
gives each lavender variety its distinct aroma. And your
nose knows this! One can tell the difference between a
well-made, complex lavender oil with many notes within the
aroma, and one that is flat or plain, which may be
chemically imbalanced or missing some trace constituents.

One can easily tell the difference, for example, between
common Lavendula officinalis, and the finer Lavendula
angustifolia, which contains a higher proportion of
sweet-smelling linalyl acetate and less sharp-smelling
camphor. Further, lower quality lavender plants may
occasionally be sprayed with linalool before harvest to
enhance the production of linalyl acetate by the flowers.
While the end-product may smell sweeter, the process
actually creates an imbalance in the overall healing
synergy of the primary and trace molecules. All these oils
will be labeled 'Lavender' on the store shelf, yet the
finer, natural lavender will have a more beautiful,
balanced aromatic bouquet, and is considered the most
holistically healing variety by the world's leading
aromatherapy practitioners.

This of course is not true of only lavender essential oil.
All essential oils are subject to similar variations in
production methods or the manipulation of their molecular
make-ups through the addition of synthetic chemicals. For
the most therapeutic benefit, it is always best to use
true, carefully-made essential oils. To do this, find a
source that is dedicated to supplying only the highest
grades of oils. Examine their product's aromatic quality
and business practices and so that you are comfortable with
their dedication to your health, not just their bottom
line. Listen to your intuition and your own nose; they
won't lie to you! With experience, your ability to discern
between subtly different grades of oils will become more
astute. With even more education and skill, you'll start to
recognize individual chemicals within an oils aroma, and
make the best decisions as to which oils will have the most
profound therapeutic affects for you, your family, or in
your professional practice.


----------------------------------------------------
This discussion of essential oil chemistry was written by
Misty Rae Cech, a degreed naturopath, iridologist and
herbologist with a professional practice near Denver,
Colorado. She is a consultant to Ananda Aromatherapy, found
at http://www.anandaapothecary.com which offers an
extensive collection of therapeutic grade essential oils
and resources for aromatherapists and aromatherapy
enthusiasts.