Top 10 Safe Tea Brands

tea8

Great news. There are still safe pesticide-free tea brands out there, and my favorite, Yogi tea is on there.

 

Top 10 Safe Tea Brands by Tammy Catania

tea10

Testing Teas for Pesticides

According to a 2014 report done by CBC Marketplace pesticides in some tea exceed the allowable limit.

CBC had 10 different teas tested by an accredited lab, the lab used the same testing method as the Canadian Food Inspection Agency.

Half of the teas tested contained pesticide residues above the allowable limits in Canada. As per the test results eight of the 10 brands tested contained multiple chemicals, with one brand containing residues of 22 different pesticides. (1)

But what actually is the allowable pesticide residue in tea? As per the Canadian Food Inspection Agency, it is 0.1ppm. (2)

Other Countries Are Banning These Ingredients

Two of the chemicals that they found are actually in the process of being banned in other countries.

One of the chemicals found was Endosulfan.

This chemical is one of the most toxic pesticides on the market today. It is responsible for many fatal pesticide poisoning incidents around the world.

Endosulfan is also a xenoestrogen—a synthetic substance that imitates or enhances the effect of estrogens—and it can act as an endocrine disruptor, causing reproductive and developmental damage in both animals and humans. (3)

The second chemical they found was Monocrotophos. It is acutely toxic to birds and humans. Being also a persistent organic pollutant, it has been banned in the U.S. and many other countries (4)

Top brands of tea that CBC Marketplace had tested

  • Uncle Lee’s Legends of China – Green tea and Jasmine green tea
  • No Name- Black tea
  • King Cole- Orange pekoe
  • Signal- Orange pekoe two cups
  • Twinlings- Earl grey
  • Lipton- Pure green tea and Yellow label black tea
  • Red Rose – Orange pekoe
  • Tetley- Pure green tea

Out of all the teas that were tested, the only one that came back clean was the Red Rose Pekoe. (Here is the full test report from CBC marketplaces lab.)

Did you know that pesticides have been linked to a wide range of human health hazards, ranging from short-term impacts such as headaches and nausea to chronic impacts like cancer, reproductive harm, and endocrine disruption.

Some of the Acute dangers – such as nerve, skin, and eye irritation and damage, headaches, dizziness, nausea, fatigue, and systemic poisoning – can sometimes be dramatic, and even occasionally fatal. (5)

Some of the symptoms of Mild Poisoning or Early Symptoms of Acute Poisoning are headache, fatigue, weakness, dizziness, restlessness, nervousness, perspiration, nausea, diarrhea, loss of appetite, loss of weight, thirst, moodiness, soreness in joints, skin irritation, eye irritation, irritation of the nose and throat.

 

Another great place to get amazingly healthy, pesticide tea is from Mountain Rose Herbs.

How to Know if Your Tea Is Safe

  1. Look for the certified organic label on the package so you know that your tea was cultivated without harmful chemicals. You can find information on Organic certification here http://www.pro-cert.org/en/tea
  2. You can grow your own herbs and make your own tea.garden
  3. Research the brands you plan on purchasing. The Environmental Working group has many teas and their ingredient and toxic levels listed. Also, they have a great App that you can use when out at a store shopping.tea7
  4. Do be careful of buying tea that is grown in China or India, even if they state they are organic. Here is some information on the pesticide use in India, and here is some information on the pesticide use in China .

tea1

 

Thank you registered holistic dietician, Tammy Catania. Stay healthy!

 

Health Benefits of Spinning and How To Do It Right

spinning22

 

spin13These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

spinning12

First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

spinning2

The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

spinning4

The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

spinning6

Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

spin1

The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

spinning1

 

Here’s what it looks like.

spinning5

spin35

 

spin37

spin60

Spinning is still hotter than ever because of all of the above and more.

spin39

 

spin34

Print

Now you know why it’s so popular with men and women. Here’s how to do it right.

spinning13

Proper set-up and form helps you avoid injury and maximize all those health perks.

spinning21

Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before a Spinning Bike Class

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

spinning11

Now that you’re warmed up, I spoke with expert Spin Instructor, Julie Insogna.

Now that you’re warmed up, I spoke with Spin Instructor, Julie Insogna about your next move:

QUESTION:

FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT ARE THE BENEFITS OF SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT’S THE FIRST THING SOMEONE SHOULD DO WHEN ENTERING A SPIN CLASS?

JULIE INSOGNA:

QUESTION:

WHAT’S THE SECOND THING THEY NEED TO DO?

JULIE INSOGNA:

QUESTION:

THIRD?
JULIE INSOGNA:

QUESTION:

ANYTHING ELSE SPINNERS NEED TO KNOW?

JULIE INSOGNA:

QUESTION:

WHERE CAN PEOPLE TAKE YOUR CLASS OR FIND OUT MORE ABOUT IT?

 

Thanks, Julie!  

More Great Spin Tips by Deb Cheslow:

What to Wear in Spin Class

spin3When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

spin5

Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

spin6

When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

spin10

You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

SPIN105

spin7

Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

SPIN90

And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

SPIN102

spin11

Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

SPIN200

Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

spin8

Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

SPIN100

While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

spinning13

About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

spin14

Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

spin36

For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

spinning9

Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

spin33

Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

SPIN92

This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

spin14

Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

spin32

At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

spin101

If you are ready, try a few, making sure you don’t lean on the handlebars.

spin37

About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

SPIN100

In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

spin35

By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

spinning4

Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

spin17

ccf22

 

I also spoke with an expert from the Cleveland Clinic about spinning’s health benefits.

 

Don’t forget to bring water to spin class. There’s a holder for it on bike.

water3

Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

spinning7

Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

spinning20

And why you should too!

One thing I forgot to mention is you will absolutely loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, if you commit to it, the rewards are worth it.

spinning22

Your physical and mental endurance will keep getting stronger as you look back on that first day and laugh in disbelief because classes go real fast for you now.

spin2

“Unleash the champion within.” ~Johnny G

dietsoda31

blog contact:  maria.dorfner@yahoo.com

BE SURE TO TUNE IN TO GOOD MORNING AMERICA NEXT WEDNESDAY WHEN THE ARTIST OF MY FAVORITE SPINNING SONG RIGHT NOW WILL PERFORM: . LIVE. Only on 💃

gmalogo

 

 

 

Why Spinning Is Hot & How To Do It Well

spinning22

 

spin13These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

spinning12

First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

spinning2

The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

spinning4

The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

spinning6

Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

spin1

The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

spinning1

 

Here’s what the bike looks like.

spinning5

spin35

 

spin37

spin60

Spinning is still hotter than ever because of all of the above and more.

spin39

 

spin34

Print

Now you know why it’s so popular with men and women. Here’s how to do it right.

spinning13

Proper set-up and form helps you avoid injury and maximize all those health perks.

spinning21

Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before Spinning

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

spinning11

Now that you’re warmed up, I spoke with Spin Instructor Pro, Julie Insogna to get more tips:



FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

Thank you, Julie Insogna!

 

NEXT, MORE GREAT SPIN TIPS BY DEB CHESLOW:

What to Wear in Spin Class

spin3When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

spin5

Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

spin6

When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

spin10

You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

SPIN105

spin7

Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

SPIN90

And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

SPIN102

spin11

Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

SPIN200

Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

spin8

Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

SPIN100

While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

spinning13

About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

spin14

Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

spin36

For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

spinning9

Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

spin33

Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

SPIN92

This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

spin14

Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

spin32

At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

spin101

If you are ready, try a few, making sure you don’t lean on the handlebars.

spin37

About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

SPIN100

In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

spin35

By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

spinning4

Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

spinning7

Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

spinning20

And why you should too!

One thing I forgot to mention is you may loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, as we’ve heard from Spinning Pro, Julie Insogna, Co-Owner of Prime Cycle in Hoboken, NJ — if you commit to it, the rewards are worth it.

spinning22

Your physical and mental endurance will keep getting stronger.

spin2

“Unleash the champion within.” ~Johnny G

 

Be sure to tune into Good Morning America next Wednesday when my the artist of my favorite Spinning tune will be performing LIVE!

dietsoda31

blog contact:  maria.dorfner@yahoo.com

I Love Watermelon. Why You Should Too.

w3

Ah, watermelon.  So refreshing on hot summer days.  Love it.

w4

So, it’s great to know it’s jam-packed with health benefits, including reducing muscle soreness the day after a workout.  Fellow fitness enthusiasts rejoice.

SPINNING

According to a study in the Journal of Agricultural and Food Chemistry, the amino acids citrulline and arginine in watermelon, help improve circulation. That’s not all.

walking8

A prior study published in the Journal of Applied Physiology reports watermelon’s citrulline may also help improve your athletic performance.

bikeriding1

Study showed improved performance in high-intensity exercises like cycling & sprinting.

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It also contains amino acids, which you need to make protein function optimally.

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Watermelons are almost 100 percent water, and everyone knows I love H2O.

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Other nutrients worth noting are Vitamins C, B6, A, lycopene (the redder the watermelon, the more lycopene!), antioxidants, and potassium. Zero fat.

 

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Lycopene is tied to reducing prostate cancer cell proliferation.  Source: Nat’l Cancer Institute. 

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Good electrolytes help prevent heat stroke. Great choice when temps rise.

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Watermelon also contains choline. That helps lower chronic inflammation.

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A study published in the American Journal of Hypertension found watermelon lowers blood pressure in obese adults and helps reduce hypertension.  Stress can cause inflammation flareups in your body. Anti-inflammatory foods help reduce that.

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Just like exercise. Walking outdoors in nature (pollution also causes inflammation), preferably laughing with loved ones or friends is great for your health and well-being.

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When you lower stress, you lower inflammation and pain in your body.

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And there’s another benefit for your looks.

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According to Cleveland Clinic Vitamin A and C in watermelon are great for your hair and skin. It keeps it moisturized from the inside and promotes new collagen and elastin cells. Just one cup contains nearly one-quarter of your recommended daily intake.

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It increases blood flow, which is heart healthy. And fiber in it keeps you regular.

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And if that’s not enough, a study published in Menopause found postmenopausal women benefit from improved blood flow and reduce their accumulation of excess fat from the arginine and citrulline in watermelon.

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Women in the study who took watermelon extract for six weeks saw decreased blood pressure and arterial stiffness compared to those who did not take watermelon extract.

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Make sure the watermelon is ripe and red, which means higher concentrations of phenolic antioxidant, beta-carotene and lycopene.

Tomatoes, another favorite, are also high in lycopene.

One cup of cooked tomato contains almost 25 mg. One fresh tomato contains 3.7 mg. Again, lycopene reduces inflammation in your body and builds your immune system.

 

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These dessert options at get togethers keep family and friends healthy.

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Healthy choices make you feel your best. Select a variety of fruits & veggies.

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Disclosure:  I haven’t been paid to sell you watermelon.  I really do love it. Just to be fair, here are OTHER amazing hydrating foods.

Adults need one & 1/2 to 2 cups of fruit each day, so mix it up!

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Don’t forget too much watermelon will leave you feeling bloated.
So, stick with the recommended amount.

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Again,  that’s 2 cups of diced watermelon OR
a small 1-inch thick wedge of sliced melon.

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If you have Diabetes Medline.com did a terrific article called “Can I Eat Watermelon If I Have Diabetes?”  The following is an excerpt from it, but I highly recommend reading the full article at:

http://www.healthline.com/health/diabetes/watermelon-and-diabetes

Although eating watermelon has its benefits, you should consider balancing your diet with fruits that have a lower GI. Be sure to pick up fresh fruit wherever possible, as it doesn’t have any added sugars.

If you want to buy canned or frozen fruit, remember to opt for canned fruits soaking in fruit juice over syrup. Be sure to read the label carefully and look for hidden sugars.

Dried fruit and fruit juice should be consumed less often than fresh fruit. This is due to calorie density, sugar concentration, and smaller recommended portion sizes.

What are other diabetes-friendly fruits?

Diabetes-friendly fruits with a low GI include:

  • plums: 2 whole plums have a GI of 24 and a GL of 4
  • grapefruit: 1 average size has a GI of 25 and a GL of 7
  • peaches: 1 large peach has a GI of 28 and a GL of 5
  • apricots: 5 whole apricots have a GI of 34 and a GL of 6
  • pears: 1 small pear has a GI of 37 and a GL of 2

And one more bonus. Kids love watermelon too.

watermelonkids

Stay healthy!

maria.dorfner@yahoo.com

 

 

How Much Sunshine Is Healthy For You?

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We’ve all heard sunshine is good for your health.

How Much Sunshine Is Healthy?

Turns out, it’s 15 minutes of sun exposure without sunscreen 3 times a week.

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How Much Sunshine Is Not Healthy?

More than 15 minutes of sun without sunscreen and you’ll end up with premature aging.

Dr. Melissa Piliang (pronounced Pill-ee-ang) of Cleveland Clinic says areas that should be covered at ALL times include:

FACE

CHEST
 
BACK
 
HANDS
 
SHE REMINDS US YOU CAN STILL DEVELOP SKIN CANCER ON TINY EXPOSED AREAS.
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CG: Dr. Melissa Piliang /Cleveland Clinic
Face, chest, back of hands are places too – that you can get a lot of sun just running and out of stores, to and from your car, to your mailbox; those kinds of situations.” [:10] 
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What Does 15 Minutes of Healthy Sunlight Do?

It activates Vitamin D in your body. After activation, it functions as a hormone. The active form of Vitamin D is called D3 or cholecalciferol.

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Vitamin D is vital for mental health, age-related cognitive decline, mood, cardiovascular health and strong bones.  D3 supports calcium absorption and your immune system.

You get vitamin D3 from foods such as mushrooms, orange juice fortified with calcium/D,  milk, fortified soy products, fish or supplements.

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What If You Can’t Avoid Sun More Than 15 Min.?

If you need to be exposed to the sun more than 15 minutes Dr. Piliang says to use sunscreen liberally.  Everyone should make sun protection a part of their everyday routine, even while running errands –not just when you go to the beach or pool.

 

SHE SAYS THE BEST PROTECTION ARE SPRAY-ON SUNSCREENS OR A VARIETY OF LOTIONS AND MAKEUPS THAT CONTAIN S-P-F TO PROTECT SKIN.
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DR. PILIANG SAYS KEEP LOTION HANDY SO YOU DON’T FORGET.
CG:  Dr. Melissa Piliang /Cleveland Clinic
“For people who are worried about sun exposure on their head, a hat is helpful. And actually a hat is very helpful for everyone because it protects the face, the head, and the top of the ears.” [:15]
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ACCORDING TO THE U-S CENTERS FOR DISEASE CONTROL AND PREVENTION,
SKIN CANCER IS THE MOST COMMON FORM OF CANCER IN THE UNITED STATES AND MEN, ESPECIALLY THOSE WITH LIGHTER SKIN. [:11]
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If you see new moles or ones that change shape make sure to get them checked.

Again, people with exposed scalps should always use sunscreen there or wear a hat.

See a dermatologist if you have any concerns.

You can now safely say, “Good Morning, Sunshine!” 15 min. 3x’s a week.

THEN, IT’S “HELLO SUNSCREEN!”   😀

YOU CAN PREVENT SKIN CANCER BY TAKING THESE PRECAUTIONS.

 

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MORE INFORMATION:  
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MEDIA:  See Cleveland Clinic News Service (CCNS), July 26, 2017 Pathfire #10839 for Sound Bites/VO/B-Roll
Don’t forget to protect your EYES too!
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Most of us think to pack the sunscreen when heading outdoors into the sun, but we might not always remember to grab a pair of shades.

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According to Reecha Kampani, M.D., an ophthalmologist at Cleveland Clinic, putting on sunglasses is more than a fashion statement.

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She says protecting eyes from ultraviolet rays is just as important as using sunscreen to protect the skin.

“”UV protection is good for all kinds of structures of the eye, like the eyelids, the cornea, conjunctiva, the lenses and retina tissue itself,”” says Dr. Kampani. “”You can get damage and changes of the eye with exposure to UV light, so protection is very important.””

Dr. Kampani says it is actually possible to get a sunburn on the eyelids and while rare, if exposed to too much UV light, the cornea, which is the clear tissue over the eye, can get a thermal burn, which can be very painful.

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“Long-term exposure to UV light can lead to the formation of cataracts or macular degeneration.”

Dr. Kampani recommends wearing sunglasses and a wide-brimmed hat even on moderately sunny or overcast days, to make sure eyes are protected.

sunglasses

 

Wrap-around sunglasses are best if heading out in the sun all day, as they can keep light from coming in through the top and the sides of the glasses.

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The good news is that people don’t have to spend a fortune to keep their eyes protected.

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Dr. Kampani says buying discounted sunglasses is fine, but it’s a good idea to replace inexpensive glasses yearly.

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“”If you’’re buying lenses that are at more discounted places, that’s fine,” said Dr. Kampani. “A lot of times they still do have full protection, but you have to keep in mind that it could be something that’s more temporary, like a spray-on coating, that won’t last as long.””

Dr. Kampani says it’’s also a good idea to keep in mind that artificial UV light, like the kind that is found in tanning beds, is just as bad for the eyes as it is for the skin.

Remember, when you’re outdoors or out in the field as we say in TV wear sunglasses OR a hat to protect your peeps!

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Stay healthy!

swim

 

 maria.dorfner@yahoo.com

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Cleveland Clinic Newsroom
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*Also, now available using app.extremereach.com – select the ‘Cleveland Clinic’ destination to view the files. If you need assistance, contact videonetwork@extremereach.com
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Your Thoughts Impact How You Age

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Scott Bea, PsyD, of Cleveland Clinic, says for years doctors have had notions that attitudes and thoughts may predispose us to early aging.

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More and more these notions are turning into scientific research.

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He says there are different types of negative thinking.  Each can be impactful.

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“One is just cynical hostility, where you know, we stew a lot,” says Dr. Bea. “When people are kind of suspicious and pretty certain the world or folks are against them it stays with them; and keeps stress chemicals like cortisol circulating in the body too long.”

Dr. Bea says some studies have looked at how certain types of behavior and thought patterns can impact our aging and DNA.

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He says we tend to lump all negative thinking into one place, but there are actually many little ways that can actually harm us by influencing our telomeres, which are – the tips at the end of our DNA that affect the aging process.

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Thoughts like pessimism – — always predicting doom and gloom, as well as ruminating, which is dredging up past events and mulling them over and over again, can keep stress chemicals active and alive.

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Dr. Bea also says thought suppression – where we actively try to avoid thoughts – takes a lot of activity and tension and tends to overload our brains.

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What to do?  When we’ engage in the outside world, and not in our own heads, Dr. Bea says we can better handle these negative thought patterns.

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The key is to be able to recognize that thoughts are just thoughts.

“Dr. Bea recommends you do the following to cut off negative self-talk:

Say to yourself, ‘I’’m allowed to think without trying to fix or solve anything.’ “

Use simple mindfulness exercises that can be done, even in five second bursts at various times throughout the day.  Focus on the sensation of your breath.

If something distracts you (sights, sounds) ease your attention back to your breath.

 

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MY two cents and what I recommend. My blog. My two cents: 
 
I subscribe to something called DAILY PRIME.  You know how a “Good Morning Beautiful” text from your significant other can make you wake up with a smile.
Well, relationships ebb and flow, so you can’t count on consistency. It can also border on creepy if it’s not from your SO.  DAILY PRIME is consistently in a positive, good mood.
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Here’s how it works. Each morning, I get an amazing, positive, motivational, inspirational text that kick starts the rest of my day. You pick a time preference.
It’s created by John Assaraf.

John and his wife Maria are two of my favorite people in the world. When I first met them we walked in San Diego for Rady’s Children Hospital.

They’ve wonderful energy and such an authentically calm, healing presence. It’s the kind of good, positive energy that radiates from within. I

When you get to that state, it benefits your well-being and everyone in your presence.

Assaraf has been preaching thoughts equals things way before before The Secret (which he appeared in) was on Oprah or studies confirm it.
One of my favorite books, The Power of Positive Thinking did too.
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Positive THOUGHTS lead you to make positive ACTIONS.
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Also, you can do things that release the opposite of cortisol in your body. There are naturally healthy healing chemicals and hormones inside your body, but it takes action to release them.
Actions like daily exercise, listening to music, mediating, spending time in nature or with positive family and friends, laughing, petting your dog, and hugging release endorphins.
Love is a biggie. It releases all the feel good hormones, including oxytocin. I read a great book about it in 2014 and interviewed author, Paul J. Zak for this blog. It’s called The Moral Molecule: The Source of Love and Prosperity.  I
I was recently interviewed on a radio program about mind-body connection –hot topic.
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Stay healthy!
Related:
I was delighted to meet Brian Tracy while in San Diego.  I attended one of his conferences and brought one of his books with me. Without my even asking he graciously says, “Let me sign that.” He wrote, “Maria, You can do it!” inside it.  That’s positivity for you. Whatever “it” is doesn’t matter when someone believes in you.

How To Be More Positive by Brian Tracy

Your mental diet largely determines your character and your personality and almost everything that happens to you in life.

What is a mental diet? Keep reading and I’ll explain…

When you feed your mind with positive affirmations, information, books, conversations, audio programs, and thoughts, you develop a more positive attitude and personality.

You become more influential and persuasive. You enjoy greater confidence and self-esteem.

Those who work with computers use the expression “G.I.G.O.” or “Garbage in, Garbage out.” But the reverse is also true, “Good in, Good out.”

When you make a clear, unequivocal decision that you are going to take complete control over your mind, eliminate the negative emotions and thoughts that may have held you back in the past, and become a completely positive person, you can actually bring about your own personal transformation.

Mental fitness is like physical fitness. You develop high levels of self-esteem and a positive attitude with training and practice. Here are the seven keys to becoming a completely positive person:

1) Positive Affirmations

Speak to yourself positively; control your inner dialog. Use positive affirmations phrased in the positive, present, and personal tense:

“I like myself!”

“I can do it!”

“I feel terrific!”

“I am responsible!”

We believe that fully 95% of your emotions are determined by the way you talk to yourself as you go throughout your day. The sad fact is that if you do not deliberately and consciously talk to yourself in a positive and constructive way, you will, by default, think about things that will make you unhappy or cause you worry and anxiety.

As we said before, your mind is like a garden. If you do not deliberately plant flowers and tend carefully, weeds will grow without any encouragement at all.

Discover your level of self-confidence and build greater confidence in yourself.

2) Positive Visualization

Perhaps the most powerful ability that you have is the ability to visualize and see your goals as already accomplished. Create a clear, exciting picture of your goal and your ideal life, and replay this picture in your mind over and over.

All improvement in your life begins with an improvement in your mental pictures. As you “see” yourself on the inside, you will “be” on the outside.

3) Positive People

Your choice of the people with whom you live, work, and associate will have more of an impact on your emotions and your success that any other factor. Decide today to associate with winners, with positive people, with people who are happy and optimistic and who are going somewhere with their lives.

Avoid negative people at all costs. Negative people are the primary source of most of life’s unhappiness. Resolve that from today onward, you are not going to have stressful or negative people in your life.

4) Positive Mental Food

Just as your body is healthy to the degree to which you eat healthy, nutritious foods, your mind is healthy to the degree to which you feed it with “mental protein” rather than “mental candy.” Read books, magazines, and articles that are educational, inspirational, or motivational.

Feed your mind with information and ideas that are uplifting and that make you feel happy and more confident about yourself and your world.

Listen to positive, constructive CDs and audio programs in your car and on your MP3 player or iPod. Feed your mind continually with positive messages that help you think and act better and make you more capable and competent in your field. Watch positive and educational DVDs, educational television programs, online courses, and other uplifting material that increases your knowledge and makes you feel good about yourself and your life.

5) Positive Training And Development

Almost everyone in our society starts off with limited resources, sometimes with no money at all. Virtually all fortunes begin with the sale of personal services of some kind. All the people who are at the top today were once at the bottom, and sometimes they fell to the bottom several times.

The miracle of lifelong learning and personal improvement is what takes you from rags to riches, from poverty to affluence, and from underachievement to success and financial independence.

As Jim Rohn said, ”Formal education will make you a living; self-education will make you a fortune.”

When you dedicate yourself to learning and growing and becoming better and more effective in your thoughts and actions, you take complete control of your life and dramatically increase the speed at which you move upward to greater heights.

6) Positive Health Habits

Take excellent care of your physical health and wellness. Resolve today that you are going to live to be eighty, ninety, or one hundred years old and still be dancing in the evenings. Eat healthy foods, natural and nutritious, and eat them sparingly and in proper balance. A nutritional diet will have an immediate, positive effect on your thoughts and feelings.

Resolve to get regular exercise, at least two hundred minutes of motion per week, walking, running, swimming, bicycling, or working out on equipment in the gym. When you exercise on a regular basis, you feel happier and healthier and experience lower levels of stress and fatigue than a person who sits on the couch and watches television all evening.

Especially, get ample rest and relaxation. You need to recharge your batteries on a regular basis, especially when you are going through periods of stress or difficulty.

Vince Lombardi once said, “Fatigue makes cowards of us all.”

Some of the factors that predispose us to negative emotions of all kinds are poor health habits, sleep deprivation, lack of exercise, and nonstop work. Seek balance in your life.

7) Positive Expectations

Practicing the Law of Attraction is one of the most powerful techniques you can use to become a positive person and to ensure positive outcomes and better results in your life. Your expectations become your own self-fulfilling prophesies.

Whatever you expect, with confidence, seems to come into your life. Since you can control your expectations, you should always expect the best.

Expect to be successful.

Expect to be popular when you meet new people. Expect to achieve great goals and create a wonderful life for yourself. When you constantly expect good things to happen, you will seldom be disappointed.

Conclusion

I hope you enjoyed this post on developing a more positive attitude with positive affirmations.  Please leave a comment and share with your friends!

 

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Why You Need Positive People in Your Life

Happiness is a choice. But we continually need to be reminded by people to make that choice.

One big mistake people make is not realizing that happiness is an individual choice. But every choice is influenced by the people in our lives. If you change your life influencers for the better, you can dramatically increase your chances for happiness and success.

In my research, I’ve found that positive social connection is the greatest predictor of long-term happiness. Welcoming a positive new influencer into your world can be one of the most important choices for happiness you make. That person might be a professional life coach or a mentor or simply someone whom you respect and who has the positive outlook you want to emulate.

A positive influencer will have a few outstanding traits that rub off on you over time. This person will practice gratitude. He will seek joy daily and work at becoming his best self. He’ll enjoy being active and feel connected to others.

Think about the negative influences around you. These are people who focus on the bad things in their lives and cause you to do the same. You’ll be left searching for new problems to worry over. Negative influencers don’t smile or laugh easily. They have trouble maintaining relationships and see stress as a threat rather than a challenge to embrace. Steer clear!

We know that happiness is a choice. But we continually need to be reminded by people to make that choice, especially when life gets challenging. Think about the people you know who could be positive influencers and spend more time with someone who will improve your happiness and lead you to greater success.

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind.Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

(Photo credit: Positivity Amongst Negativity via Shutterstock)

 

Featured photo credit: Janaína Castelo Branco via flickr.com

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638 Primary Personality Traits from MIT

Positive Traits (234 = 37%)

  1. Accessible
  2. Active
  3. Adaptable
  4. Admirable
  5. Adventurous
  6. Agreeable
  7. Alert
  8. Allocentric
  9. Amiable
  10. Anticipative
  11. Appreciative
  12. Articulate
  13. Aspiring
  14. Athletic
  15. Attractive
  16. Balanced
  17. Benevolent
  18. Brilliant
  19. Calm
  20. Capable
  21. Captivating
  22. Caring
  23. Challenging
  24. Charismatic
  25. Charming
  26. Cheerful
  27. Clean
  28. Clear-headed
  29. Clever
  30. Colorful
  31. Companionly
  32. Compassionate
  33. Conciliatory
  34. Confident
  35. Conscientious
  36. Considerate
  37. Constant
  38. Contemplative
  39. Cooperative
  40. Courageous
  41. Courteous
  42. Creative
  43. Cultured
  44. Curious
  45. Daring
  46. Debonair
  47. Decent
  48. Decisive
  49. Dedicated
  50. Deep
  51. Dignified
  52. Directed
  53. Disciplined
  54. Discreet
  55. Dramatic
  56. Dutiful
  57. Dynamic
  58. Earnest
  59. Ebullient
  60. Educated
  61. Efficient
  62. Elegant
  63. Eloquent
  64. Empathetic
  65. Energetic
  66. Enthusiastic
  67. Esthetic
  68. Exciting
  69. Extraordinary
  70. Fair
  71. Faithful
  72. Farsighted
  73. Felicific
  74. Firm
  75. Flexible
  76. Focused
  77. Forecful
  78. Forgiving
  79. Forthright
  80. Freethinking
  81. Friendly
  82. Fun-loving
  83. Gallant
  84. Generous
  85. Gentle
  86. Genuine
  87. Good-natured
  88. Gracious
  89. Hardworking
  90. Healthy
  91. Hearty
  92. Helpful
  93. Herioc
  94. High-minded
  95. Honest
  96. Honorable
  97. Humble
  98. Humorous
  99. Idealistic
  100. Imaginative
  101. Impressive
  102. Incisive
  103. Incorruptible
  104. Independent
  105. Individualistic
  106. Innovative
  107. Inoffensive
  108. Insightful
  109. Insouciant
  110. Intelligent
  111. Intuitive
  112. Invulnerable
  113. Kind
  114. Knowledge
  115. Leaderly
  116. Leisurely
  117. Liberal
  118. Logical
  119. Lovable
  120. Loyal
  121. Lyrical
  122. Magnanimous
  123. Many-sided
  124. Masculine  (Manly)
  125. Mature
  126. Methodical
  127. Maticulous
  128. Moderate
  129. Modest
  130. Multi-leveled
  131. Neat
  132. Nonauthoritarian
  133. Objective
  134. Observant
  135. Open
  136. Optimistic
  137. Orderly
  138. Organized
  139. Original
  140. Painstaking
  141. Passionate
  142. Patient
  143. Patriotic
  144. Peaceful
  145. Perceptive
  146. Perfectionist
  147. Personable
  148. Persuasive
  149. Planful
  150. Playful
  151. Polished
  152. Popular
  153. Practical
  154. Precise
  155. Principled
  156. Profound
  157. Protean
  158. Protective
  159. Providential
  160. Prudent
  161. Punctual
  162. Pruposeful
  163. Rational
  164. Realistic
  165. Reflective
  166. Relaxed
  167. Reliable
  168. Resourceful
  169. Respectful
  170. Responsible
  171. Responsive
  172. Reverential
  173. Romantic
  174. Rustic
  175. Sage
  176. Sane
  177. Scholarly
  178. Scrupulous
  179. Secure
  180. Selfless
  181. Self-critical
  182. Self-defacing
  183. Self-denying
  184. Self-reliant
  185. Self-sufficent
  186. Sensitive
  187. Sentimental
  188. Seraphic
  189. Serious
  190. Sexy
  191. Sharing
  192. Shrewd
  193. Simple
  194. Skillful
  195. Sober
  196. Sociable
  197. Solid
  198. Sophisticated
  199. Spontaneous
  200. Sporting
  201. Stable
  202. Steadfast
  203. Steady
  204. Stoic
  205. Strong
  206. Studious
  207. Suave
  208. Subtle
  209. Sweet
  210. Sympathetic
  211. Systematic
  212. Tasteful
  213. Teacherly
  214. Thorough
  215. Tidy
  216. Tolerant
  217. Tractable
  218. Trusting
  219. Uncomplaining
  220. Understanding
  221. Undogmatic
  222. Unfoolable
  223. Upright
  224. Urbane
  225. Venturesome
  226. Vivacious
  227. Warm
  228. Well-bred
  229. Well-read
  230. Well-rounded
  231. Winning
  232. Wise
  233. Witty
  234. Youthful

Neutral Traits (292 = 18%)

  1. Absentminded
  2. Aggressive
  3. Ambitious
  4. Amusing
  5. Artful
  6. Ascetic
  7. Authoritarian
  8. Big-thinking
  9. Boyish
  10. Breezy
  11. Businesslike
  12. Busy
  13. Casual
  14. Crebral
  15. Chummy
  16. Circumspect
  17. Competitive
  18. Complex
  19. Confidential
  20. Conservative
  21. Contradictory
  22. Crisp
  23. Cute
  24. Deceptive
  25. Determined
  26. Dominating
  27. Dreamy
  28. Driving
  29. Droll
  30. Dry
  31. Earthy
  32. Effeminate
  33. Emotional
  34. Enigmatic
  35. Experimental
  36. Familial
  37. Folksy
  38. Formal
  39. Freewheeling
  40. Frugal
  41. Glamorous
  42. Guileless
  43. High-spirited
  44. Huried
  45. Hypnotic
  46. Iconoclastic
  47. Idiosyncratic
  48. Impassive
  49. Impersonal
  50. Impressionable
  51. Intense
  52. Invisible
  53. Irreligious
  54. Irreverent
  55. Maternal
  56. Mellow
  57. Modern
  58. Moralistic
  59. Mystical
  60. Neutral
  61. Noncommittal
  62. Noncompetitive
  63. Obedient
  64. Old-fashined
  65. Ordinary
  66. Outspoken
  67. Paternalistic
  68. Physical
  69. Placid
  70. Political
  71. Predictable
  72. Preoccupied
  73. Private
  74. Progressive
  75. Proud
  76. Pure
  77. Questioning
  78. Quiet
  79. Religious
  80. Reserved
  81. Restrained
  82. Retiring
  83. Sarcastic
  84. Self-conscious
  85. Sensual
  86. Skeptical
  87. Smooth
  88. Soft
  89. Solemn
  90. Solitary
  91. Stern
  92. Stoiid
  93. Strict
  94. Stubborn
  95. Stylish
  96. Subjective
  97. Surprising
  98. Soft
  99. Tough
  100. Unaggressive
  101. Unambitious
  102. Unceremonious
  103. Unchanging
  104. Undemanding
  105. Unfathomable
  106. Unhurried
  107. Uninhibited
  108. Unpatriotic
  109. Unpredicatable
  110. Unreligious
  111. Unsentimental
  112. Whimsical

Negative Traits (292 = 46%)

  1. Abrasive
  2. Abrupt
  3. Agonizing
  4. Aimless
  5. Airy
  6. Aloof
  7. Amoral
  8. Angry
  9. Anxious
  10. Apathetic
  11. Arbitrary
  12. Argumentative
  13. Arrogantt
  14. Artificial
  15. Asocial
  16. Assertive
  17. Astigmatic
  18. Barbaric
  19. Bewildered
  20. Bizarre
  21. Bland
  22. Blunt
  23. Biosterous
  24. Brittle
  25. Brutal
  26. Calculating
  27. Callous
  28. Cantakerous
  29. Careless
  30. Cautious
  31. Charmless
  32. Childish
  33. Clumsy
  34. Coarse
  35. Cold
  36. Colorless
  37. Complacent
  38. Complaintive
  39. Compulsive
  40. Conceited
  41. Condemnatory
  42. Conformist
  43. Confused
  44. Contemptible
  45. Conventional
  46. Cowardly
  47. Crafty
  48. Crass
  49. Crazy
  50. Criminal
  51. Critical
  52. Crude
  53. Cruel
  54. Cynical
  55. Decadent
  56. Deceitful
  57. Delicate
  58. Demanding
  59. Dependent
  60. Desperate
  61. Destructive
  62. Devious
  63. Difficult
  64. Dirty
  65. Disconcerting
  66. Discontented
  67. Discouraging
  68. Discourteous
  69. Dishonest
  70. Disloyal
  71. Disobedient
  72. Disorderly
  73. Disorganized
  74. Disputatious
  75. Disrespectful
  76. Disruptive
  77. Dissolute
  78. Dissonant
  79. Distractible
  80. Disturbing
  81. Dogmatic
  82. Domineering
  83. Dull
  84. Easily Discouraged
  85. Egocentric
  86. Enervated
  87. Envious
  88. Erratic
  89. Escapist
  90. Excitable
  91. Expedient
  92. Extravagant
  93. Extreme
  94. Faithless
  95. False
  96. Fanatical
  97. Fanciful
  98. Fatalistic
  99. Fawning
  100. Fearful
  101. Fickle
  102. Fiery
  103. Fixed
  104. Flamboyant
  105. Foolish
  106. Forgetful
  107. Fraudulent
  108. Frightening
  109. Frivolous
  110. Gloomy
  111. Graceless
  112. Grand
  113. Greedy
  114. Grim
  115. Gullible
  116. Hateful
  117. Haughty
  118. Hedonistic
  119. Hesitant
  120. Hidebound
  121. High-handed
  122. Hostile
  123. Ignorant
  124. Imitative
  125. Impatient
  126. Impractical
  127. Imprudent
  128. Impulsive
  129. Inconsiderate
  130. Incurious
  131. Indecisive
  132. Indulgent
  133. Inert
  134. Inhibited
  135. Insecure
  136. Insensitive
  137. Insincere
  138. Insulting
  139. Intolerant
  140. Irascible
  141. Irrational
  142. Irresponsible
  143. Irritable
  144. Lazy
  145. Libidinous
  146. Loquacious
  147. Malicious
  148. Mannered
  149. Mannerless
  150. Mawkish
  151. Mealymouthed
  152. Mechanical
  153. Meddlesome
  154. Melancholic
  155. Meretricious
  156. Messy
  157. Miserable
  158. Miserly
  159. Misguided
  160. Mistaken
  161. Money-minded
  162. Monstrous
  163. Moody
  164. Morbid
  165. Muddle-headed
  166. Naive
  167. Narcissistic
  168. Narrow
  169. Narrow-minded
  170. Natty
  171. Negativistic
  172. Neglectful
  173. Neurotic
  174. Nihilistic
  175. Obnoxious
  176. Obsessive
  177. Obvious
  178. Odd
  179. Offhand
  180. One-dimensional
  181. One-sided
  182. Opinionated
  183. Opportunistic
  184. Oppressed
  185. Outrageous
  186. Overimaginative
  187. Paranoid
  188. Passive
  189. Pedantic
  190. Perverse
  191. Petty
  192. Pharissical
  193. Phlegmatic
  194. Plodding
  195. Pompous
  196. Possessive
  197. Power-hungry
  198. Predatory
  199. Prejudiced
  200. Presumptuous
  201. Pretentious
  202. Prim
  203. Procrastinating
  204. Profligate
  205. Provocative
  206. Pugnacious
  207. Puritanical
  208. Quirky
  209. Reactionary
  210. Reactive
  211. Regimental
  212. Regretful
  213. Repentant
  214. Repressed
  215. Resentful
  216. Ridiculous
  217. Rigid
  218. Ritualistic
  219. Rowdy
  220. Ruined
  221. Sadistic
  222. Sanctimonious
  223. Scheming
  224. Scornful
  225. Secretive
  226. Sedentary
  227. Selfish
  228. Self-indulgent
  229. Shallow
  230. Shortsighted
  231. Shy
  232. Silly
  233. Single-minded
  234. Sloppy
  235. Slow
  236. Sly
  237. Small-thinking
  238. Softheaded
  239. Sordid
  240. Steely
  241. Stiff
  242. Strong-willed
  243. Stupid
  244. Submissive
  245. Superficial
  246. Superstitious
  247. Suspicious
  248. Tactless
  249. Tasteless
  250. Tense
  251. Thievish
  252. Thoughtless
  253. Timid
  254. Transparent
  255. Treacherous
  256. Trendy
  257. Troublesome
  258. Unappreciative
  259. Uncaring
  260. Uncharitable
  261. Unconvincing
  262. Uncooperative
  263. Uncreative
  264. Uncritical
  265. Unctuous
  266. Undisciplined
  267. Unfriendly
  268. Ungrateful
  269. Unhealthy
  270. Unimaginative
  271. Unimpressive
  272. Unlovable
  273. Unpolished
  274. Unprincipled
  275. Unrealistic
  276. Unreflective
  277. Unreliable
  278. Unrestrained
  279. Unself-critical
  280. Unstable
  281. Vacuous
  282. Vague
  283. Venal
  284. Venomous
  285. Vindictive
  286. Vulnerable
  287. Weak
  288. Weak-willed
  289. Well-meaning
  290. Willful
  291. Wishful
  292. Zany

 

Some things on this list crack me up.

 Stay healthy! Stay positive!

7 Keys to Happiness

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Happiness and Health are like fraternal twins.

They are not identical, but they’re born at the same time.

They are interchangeable. If you feel healthy you feel happy.

If you feel happy, you’re more likely to feel healthy.

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So what’s the key to happiness?  I can tell you that if you think it’s a destination as in, “I will be happy when I retire and move to Florida” or “I’ll be happy when I’m on vacation next week” –you will not be happy.

KEY #1:  HAPPINESS IS WHERE YOU ARE RIGHT NOW.  If you can be happy living in one room, you’ll be happy living in twenty.  If you’re not happy in one room, that will not change once the novelty of the twenty rooms wears off.

KEY #2:  FIND HUMOR IN TENSE SITUATIONS. Whenever you can’t control a situation, control how you react to it, which is essentially to not react to it. Respond with calmness, kindness, understanding, compassion or humor whenever you can.

KEY #3:  DON’T BE TENSE UNLESS YOUR HOUSE IS ON FIRE.   Even then, it’s the calm person more likely to get out safe.

KEY 4:  HAVE AT LEAST 1 FRIEND YOU TRUST 10o%.

This isn’t someone who lies, betrays, cheats, gossips or ignores. This is the non-judgmental son you can text: I tossed the garbage out in my robe and now I’m locked out at 3 a.m. friend who laughs first and then helps you figure out what to do next. Ok, maybe you need 3 friends like this.

KEY 5:  SURROUND YOURSELF WITH POSITIVE PEOPLE.  Refer back to #4. These are people who know life is rarely a straight line. The journey is filled with hills and valleys. Positive people genuinely find the best in every situation and see the best in everyone. They are slow to judge others and they don’t gossip because the other person isn’t there to present their side, and if you’re over the age of nine you know there is another side.

KEY #6:  MAKE HEALTHY CHOICES.   Buy healthy, stock up on healthy food and water, walk daily, drink lots of water, get enough sleep and fresh air and you will feel better.  Replace bad comfort foods with healthier ones.  Remember perfect is the evil of good. Educate yourself on what is nutritious. There is a search button on this blog where you can type in nutrition or food to pull up prior blogs on that.

KEY7:   KNOW THAT NO ONE FEELS HAPPY ALL THE TIME.  Accept the ebb and flow as natural. You’re human and will feel different emotions each day.  You manage your state of mind by managing all the above, so that your dominant state is one of calmness and contentment.  Think of a pleasant thought right now.  Smile to yourself.  Hold that thought. Your brain just registered that you are happy.   You’re the only one who owns your Happiness keys.  Use all your senses to pick up on things to be happy and grateful for: birds chirping, quiet, music, time to be reading this blog, eyesight to be reading this.

Tony Robbins says, “Change your EXPECTATIONS for yourself or others to APPRECIATION.”      Love that.

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Sleep Habits of Geniuses

 

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Tesla reportedly curled his toes 100 times on each foot before sleep, believing that stimulated brain cells.   Funny, I do that to warm up my Flintstone feet.

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Charles Dickens carried a navigational compass with him at all times to ensure that he was always facing north while he slept. He believed that this practice improved his creativity and writing (and perhaps his ability to always know what direction he was facing at any given time).  [source: Ashlee Christian, FreelancersUnion]
Salvador Dalí thought sleep was for the birds, or you know for all the other organisms that actually need to sleep for more than one second at a time. He would nap in a chair with a key in his hand above a plate, and the second he fell asleep the key would fall, hit the plate, and wake him up. Similar to the Uberman cycle, it is a form of hypnagogic sleep that Dalí felt enhanced his creativity. [source: Ashlee Christian, FreelancersUnion]

 

Thank you Ashlee Christian for adding two women to the list. I’ll find more and add to the end. Actually, my siblings are going to have a laugh at this one.

Emily Brontë was plagued by insomnia and would walk circles around her dining room table until she fell asleep (presumably in a bed and not under the table, but who knows).

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Flannery O’Connor slept from 9pm to 6am every day.  That’s a regular nine hours.

Photo by: Cmacauley

 

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sleep17

 

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Charles Dickens carried a navigational compass with him at all times to ensure that he was always facing north while he slept. He believed that this practice improved his creativity and writing (and perhaps his ability to always know what direction he was facing at any given time).Salvador Dalí thought sleep was for the birds, or you know for all the other organisms that actually need to sleep for more than one second at a time.He would nap in a chair with a key in his hand above a plate, and the second he fell asleep the key would fall, hit the plate, and wake him up. Similar to the Uberman cycle, it is a form of hypnagogic sleep that Dalí felt enhanced his creativity.

It’s important to know how much sleep you need to be at your best and most productive.  For me, it’s 10 hours. People think I don’t sleep at all, when it’s actually the opposite.

I get ten hours, but it may be at odd times. For instance, if I’m working at a network from midnight to 8 a.m. I sleep from 9 a.m. to 7 p.m. and get on a bus at 8 p.m. to arrive 10 p.m.

If I’m dayside, I adjust time. If I’m on my own, as long as I get 10 hrs. in there somewhere, I’m good. If sleep is interrupted, multiple power naps come in handy, but they’re never a replacement for a good night’s sleep.

A lot of writers in history like Fran Kafka wrote from 10 p.m. to 3 a.m. and slept around that schedule.  Basically, if you work from home you can find when you’re most productive and be up then, but you have to make sure you work in 9 hours of sleep around it.

Today is National Nap Day.

These days are created to raise awareness, which begs the question about a lot of stupid ones out there.  I digress.  It’s today because you lost an hour of sleep yesterday when the clocks jumped forward, so you may feel sluggish today. Hence, National Nap Day to let you know it’s okay to close your door and take a nap today.

Good luck with that in open work environments. One sneeze and the whole team get sick.  Seriously, who came up with open work environments?  Collaborative?  That’s 2 or 3 people in one office, not an open zoo hearing everyone’s conversations or chewing gum, smelling cologne, perfume or food –the list can go on about how these people pretend to work and secretly can’t wait to get the heck out of there.

I can walk into any company and know if it’s a healthy office or team. The irony is some of them profess to be about health when they’re the Canal Street of Madison Avenue.  You can buy a fake watch, but as genius Steve Jobs learned, you can’t buy into anything fake when it comes to health.  I don’t know how many hour Jobs slept a night, but he was known to call designers up at 3 a.m.  My guess is he probably could have used someone with his best interests at heart advising him on healthy habits.  It’s so dangerous to get yes men or women or those trying to sell something around you when you’re successful or worse, those giving you misinformation.

I promised earlier I would find more women. OPRAH!  I already said I know she loves power naps, but I am curious how many hours of sleep she gets a night.  She reports she is at her best at 5 and a half hours of sleep each night. Oh no.  There you have it. That’s why she has had weight issues her whole life. Why hasn’t any expert told her this??  At that amount of sleep her body is releasing something called cortisol and it keeps the hunger gremlins turned ON, ON,  ON  all the time while causing inflammation in the body. Why didn’t Dr. Oz catch this?  Rest is critical to the body.  If she changed this ONE habit she will be amazed at the results.

The world needs people to rest. Less illness. People think when you have a million or a billion dollars you should sleep like a baby. NO!  Not true. Remember when you were a kid and you couldn’t sleep the night before Christmas because you were too excited?!  Well, having a billion dollars is initially like that. Then, stressors appear like competition, relationships, fake people suddenly inviting you to be a part of this or that event, dinner or organization just because you have money. You’ll wonder where these people were when you had no money. They are not your friends. When you realize the fakeness in all the fundraising and pay to play things out there you realize some things can not be bought. Everything real can not. True friendship.  True love.  True health. True happiness. Another thing happens when you have money. Friends without money can’t do everything you want to do because they don’t have money or free time. That’s where it’s lonely at the top come from. So, there is stress.  If a wealthy person or a poor person do not sleep enough the results are the same. They will both experience a rise in cortisol, the fear hormone which causes inflammation inside your body. Too many yes men or women or ill informed people around you really can cause you to be sick. Make sure you have a healthy reference group in your circle.

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Let’s look at some other sleeping habits. Marissa Mayer reports 4 to 6 hours. Again, not good. Lordy, Martha Stewart reports 4 hours.

President Obama reports sleeping from 1 a.m. to 7 a.m.  That’s only 6 hours a night.

It’s so important the President be well-rested.  I bet whoever they put on the White House team for health writes prescriptions when someone can’t sleep instead of really caring and or knowing about health.

The world needs people who brag about getting a good night’s rest. The funny thing is it shows on their faces and bodies and ability to make good decisions.  I forgot to mention that the release of cortisol in your body also ages you faster. I know so much about cortisol, but this blog is about NAPPING and the sleeping habits of Geniuses, so will save that for another time.  Until then,  hope you’ve learned something that makes you healthier. It’s never too late to change a habit for the better.

When your basic daily habits are healthy you should only need to see your physician once a year to get a compete physical, and for recommended screenings for your age group. That’s when your doctor says, “Everything looks great. Keep doing whatever it is you’re doing.”

Happy National Power Napping! -Maria Dorfner

 

Genius inspiration favors the well-rested mind.

 

 

In honour of National Napping Day, Mark Molloy of UK Telegraph takes a look at some of the apparent benefits of taking some time out of your busy schedule to catch up on your sleep.

It could save your life

Napping could reduce blood pressure and stave off heart attacks, according to Greek researchers.

They found that those who had a nap at noon later had lower blood pressure than those who stayed awake through the day in a study involving almost 400 middle-aged men and women.

“Midday naps seem to lower blood pressure levels and may probably also decrease the number of required antihypertensive medic [drugs],” said Dr Manolis Kallistratos, the lead researcher.

Keeps you focused

Margaret Thatcher: enjoyed a nap  Photo: PA

Both Margaret Thatcher and Sir Winston Churchill knew about the benefits of having power naps to stay focused for longer at work.

Baroness Thatcher famously slept for just four hours a night during the week, though she took regular daytime naps.

Sir Winston Churchill managed on just four hours sleep a night during World War Two – but insisted on a two hour nap in the afternoon.

Scientist Albert Einstein reportedly slept for 10 hours a night, plus daytime naps.

Helps you feel more refreshed

Post-lunch power naps can be as refreshing as a good night’s sleep, according to a study.

Scientists have shown that a 60- to 90-minute siesta can charge up the brain’s batteries as much as eight hours tucked up in bed.

Boosts productivity

A specialist technical abseil team clean and inspect one of the four faces of the Great Clock, otherwise known as Big Ben, at the Houses of Parliament, in central London: Big Ben's clock gets big bath from abseiling cleanersResearch suggests you should make time for naps  Photo: PA

Bosses should let their staff take naps at work as sleeping for 30 to 90 minutes in the afternoon can improve creativity, a leading brain researcher claims.

“It’s best to give your brain downtime. I have a nap every afternoon,” explains Vincent Walsh, professor of human brain research at University College London.

“It’s only since the industrial revolution we have been obsessed with squeezing all our sleep into the night rather than having one or two sleeps through the day.”

Improves your mood

Toddlers who are denied regular afternoon naps grow up into grumpier and moodier adults, a study indicates.

US researchers found that toddlers who miss just one daytime nap become more anxious and less interested in the world around them.

Reduces stress

Spanish scientists believed they have proved a siesta is good for you and issued guidelines for the perfect nap.

A short sleep after lunch can reduce stress, help cardiovascular functions, and improve alertness and memory, according to the Spanish Society of Primary Care Physicians (SEMERGEN).

They suggest a siesta should be no longer than half an hour, others suggest it should not be longer than 15 minutes.

Reduces mistakes

Naps can restore alertness, enhance performance, and reduce mistakes and accidents, according to the National Sleep Foundation (NSA).

A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34 per cent and alertness 100 per cent, the NSA reports.

Meanwhile, this simple 10-3-2-1-0 formula could make your days more productive.

Sleep habits of those at the top

  • As Prime Minister, Margaret Thatcher famously slept for just four hours a night during the week, though she took regular daytime naps.
  • When asked how many hours sleep people need, Napoleon Bonaparte is said to have replied: “Six for a man, seven for a woman, eight for a fool.”
  • US President Barack Obama is understood to only sleep for six hours
  • Business magnate Donald Trump boasts just three to four hours sleep nightly.
  • Sir Winston Churchill managed on just four hours sleep a night during World War Two – but insisted on a two hour nap in the afternoon.
  • Scientist Albert Einstein reportedly slept for 10 hours a night, plus daytime naps.
  • Bill Gates, former chief executive of Microsoft, says he needs seven hours of sleep to “stay sharp”.

 

 

 

Maria Dorfner is the founder of NewsMD and Healthy Within Network.  This is her blog. Follow her on Twitter @Maria_Dorfner.  She can be reached at maria.dorfner@yahoo.com

 

“The people you spend time with determine your longevity.” -Daniel Amen, psychiatrist

 

 

___________________________________________________________________

THE IMPORTANCE OF PALLIATIVE CARE  by Maria Dorfner

 

In 2000, I practically lived at the Cleveland Clinic.  In fact, they wanted to put me up at a hotel, but I preferred to be closer to the patients I was writing stories about. One of those patients was dying from AIDS.  He was in the Palliative Care Unit. I spent time speaking to him, his partner, his family and his caretakers.

I’d been a professional health journalist since 1993, after working in media as a researcher, producer and writer for 10 years. I love covering health, studied it since I was a kid and covered it on college newspapers. I couldn’t afford to go to medical school, but think journalism ranks up there as one of the most important callings in the world.  We filmed a documentary on Palliative Care and it was an extremely touching story.

He was an in-patient, but his room was beautiful and he shared how comfortable he was knowing he had the best physicians around him and that family could visit any time.  We talked so comfortably about everything not even minding the camera in the room.  One day prior to it being released I got a call. The patient died.  His partner was devastated.  His partner thanked me for creating the most beautiful keepsake he had –the video.  Through his tears, he asked if I would refrain from airing it. It was something he and the patient had talked about prior to his passing away –that they would only want it to air if they could watch it together.  They knew the possibility existed that it would not happen.

I honored their wish.

The need for a healing touch continues even after a cure is no longer possible.

What is Palliative Medicine?

Palliative medicine is comprehensive medical care for patients with life threatening disease that focuses on control of cancer symptoms, management of complications, and quality of life. It cares for patients and their families and treats the cancer symptoms of body, mind and spirit. It is most successful when done with a multidisciplinary team approach to treating the cancer symptoms.

What are the goals of Palliative Medicine?

  • To provide excellent care of patients and their families dealing with advanced disease throughout the illness and during bereavement
  • To advocate effectively for patient comfort, dignity and choice

Who needs Palliative Medicine?

  • People experiencing pain or other cancer symptoms
  • People with ALS (Lou Gehrig’s disease), AIDS, heart failure, chronic lung disease or other serious illness experiencing symptoms or repeated hospitalizations
  • Patients or families dealing with the stress of a life threatening illness and cancer symptoms

What does a Palliative Medicine team do for my family and me?

We strive to help people live as well as they can despite their illness and to cope with cancer symptoms. We focus on controlling any cancer symptoms that may be interfering in the quality of life, defining goals for any subsequent treatment, and maintaining the best physical and emotional well-being possible despite complex problems. The medical specialist functions as the quarterback of a team, including the patient and the family in what can be difficult decisions. Family conferences are routinely held to ensure that everyone involved is aware of and involved in the plan of care.

Who is on the team?

  • The patient and the family
  • The referring physician
  • The palliative medicine physician
  • Registered nurses
  • Physician assistants
  • Dietitians
  • Social workers
  • Chaplains
  • Music and art therapist
  • Home health aides
  • Trained volunteers

What services are provided?

Cancer Symptom Control: There is no need for anyone to suffer from uncontrolled pain, nausea or dyspnea (shortness of breath). Medical science knows how to effectively control these cancer symptoms most of the time. Making sure this happens is one of the primary goals of this program.

Case Management: People with serious illness often have many doctors involved in their care making. It is difficult to determine who to contact when a problem occurs. In this program, each patient has a registered nurse case manager assigned. That person is then a link to all other caregivers and available after hours.

The Harry R. Horvitz Center: Most people can be managed in an outpatient setting, but in crisis, this 23-bed inpatient unit is available for comprehensive multidisciplinary care.

Inpatient Consultation Service: Comprehensive assessment and management of symptoms in other areas of the hospital is provided to ensure maximum comfort for all hospitalized patients. The attending physician must request this service.

Outpatient Clinic: Specialty follow-up and consultation are available in this clinic. Nurse case managers maintain contact with their patients in this setting also.

Home Care and Hospice: As people become more ill they may need assistance at home which can be provided by Cleveland Clinic Home Care Ventures. As end of life approaches, the Hospice of the Cleveland Clinic is available at home for the special multidisciplinary care so critical at this time of life. Inpatient hospice care in the community is also available. Continuity is maintained throughout with the staff of the Palliative Medicine Program.

What is special about the Harry R. Horvitz Center?

Dr. Declan Walsh first developed the program at the Cleveland Clinic in 1988. At that time nothing of its kind existed in the United States. It still remains one of the few fully integrated programs in this country. In 1991 it was recognized by the World Health Organization as “a unique model of a much needed service” and designated a WHO Demonstration Project. The program had the first endowed chairs in Palliative Medicine in the USA.

The 23-bed inpatient unit was built in memory of Harry R. Horvitz, lifelong resident of Cleveland, recognized by his friends and associates as a man of integrity and compassion. The unit consists of the following facilities:

  • 13 private patient rooms
  • 5 semi-private patient rooms
  • Family lounge
  • Glass enclosed solarium
  • Family dining room
  • Donor recognition area

Research

The Harry R. Horvitz Center for Palliative Medicine also conducts important cancer research and educational programs in pain management, symptom control and nutrition. Donations made to the Harry R. Horvitz Center for Palliative Medicine are allocated for this vital research.

Advances made at the Cleveland Clinic have minimized unwanted side effects of treatment and enhanced quality of life for patients with advanced disease and painful cancer symptoms.

 Cancer Answers & Appointments

Speak with a cancer nurse specialist for appointment assistance and for answers to your questions about cancer locally at 216.444.7923216.444.7923 or toll-free 1.1.866.223.8100 FREE866.223.8100866.223.8100 FREE.

Monday through Friday from 8 a.m. – 4:30 p.m. (ET).

Referrals

Resources for medical professionals

  • Outpatient appointment referrals: 216.444.7923216.444.7923 or 866.223.8100866.223.8100 FREE
  • Inpatient hospital transfers: 800.553.5056800.553.5056 FREE
  • Referring Physician Concierge: 216.444.6196216.444.6196 or 216.312.4910216.312.4910.

Clinical Trials

Search available cancer clinical trials by disease, hospital, phase or number.

This information is provided by Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition.

© Copyright 2016 Cleveland Clinic. All rights reserved.

 

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Latino Youth In California See Significant Rise In Psychiatric Hospitalizations

February 24, 2016

Psychiatric hospitalizations of Latino children and young adults in California are rising dramatically — at a much faster pace than among their white and black peers, according to state data.

Nubia Flores Miranda, 18, at her home in Oakland, Calif., on Thursday, December 17, 2015. After participating in the mental health program at Life Academy of Health and Bioscience, Miranda decided to major in psychology at San Francisco State University. (Heidi de Marco/KHN)

While mental health hospitalizations of young people of all ethnicities have climbed in recent years, Latino rates stand out. Among those 21 and younger, they shot up 86 percent, to 17,813, between 2007 and 2014, according to the Office of Statewide Health Planning and Development. That’s compared with a 21 percent increase among whites and 35 percent among African Americans.

No one knows for certain what’s driving the trend. Policymakers and Latino community leaders offer varying and sometimes contradictory explanations. Some say the numbers reflect a lack of culturally and linguistically appropriate mental health services for Latinos and a pervasive stigma that prevents many from seeking help before a crisis hits.

“Often, they wait until they are falling apart,” said Dr. Sergio Aguilar-Gaxiola, a professor at the University of California, Davis Medical School and director of the university’s Center for Reducing Health Disparities.

Others blame stress from the recent recession, family disintegration and an influx of traumatized children fleeing poverty and violence in Central America.

Still others suggest the trend might actually be positive, reflecting an increasing willingness among Latino parents to seek treatment for themselves and their children, at least when they are in crisis.

Among Latino adults, psychiatric hospitalizations rose 38 percent during the same period. Similar hospitalizations of black adults increased 21 percent, while hospitalizations of white adults remained flat.

Margarita Rocha, the executive director of the nonprofit Centro la Familia in Fresno, said mental health issues are starting to be discussed more publicly in the Latino community.

“That’s helping people to come forward,” she said.

Miranda works part-time at Family Paths, a counseling and mental health organization in Oakland, Calif., on Friday, January 29, 2016. Miranda said she became interested in a career in mental health after she started experiencing depression and anxiety her freshman year at Life Academy of Health and Bioscience. (Heidi de Marco/KHN)

Ken Berrick, CEO of the Seneca Family of Agencies, which serves children with emotional disturbances in a dozen counties, agreed. Because more Latinos are now getting mental health services, children are more likely to be identified as requiring hospitalization, he said.

“I know for a fact that access to service is better now,” said Berrick, whose operation has a crisis stabilization unit in Alameda County, Calif.

Kids’ psychiatric hospitalizations overall rose nearly 45 percent between 2007 and 2014, regardless of ethnicity, a pattern experts attribute to various factors including a shortage of intensive outpatient and in-home services, schools’ struggles to pay for mental health services through special education and a decline in group home placements.

“Those kids have to be treated somewhere,” said Dawan Utecht, Fresno County’s mental health director, of the move to keep kids out of group homes.

“If they don’t get those services in a community setting, they’re going to go into crisis.”

The rise among Latino youths is remarkable in part because hospitalization rates for that population historically have been relatively low.

Latino children remain much less likely to receive mental health treatment through Medi-Cal, the state and federal coverage program for poor and disabled residents. Between 2010 and 2014, less than 4 percent of Latino children received specialty mental health services through the traditional Medi-Cal program. That’s compared with 7 percent of eligible black and white children, according to state data. The numbers don’t include those enrolled in managed care.

Eric Waters, coordinator for the behavioral health program at the Life Academy High School, leads a discussion with Fernanda May, 17, and Graciela Perez, 17, at La Clínica de la Raza in Oakland, Calif., on January 27, 2016. The program provides training in mental health first aid and places students in internships with mental health organizations. (Heidi de Marco/KHN)

(Asian Americans and Pacific Islanders seek treatment at a rate even lower than Latinos. Although hospitalizations are also increasing rapidly among that population, the raw numbers remain relatively small.)

Leslie Preston, the behavioral health director of La Clínica de La Raza, in East Oakland, says that the shortage of bilingual, bicultural mental health workers limits Latino kids’ access to preventive care, which could lead to crises later on.

“Everybody’s trying to hire the Spanish-speaking clinicians,” she said. “There’s just not enough clinicians to meet that demand.”

Access to care can be even harder for recent immigrants. Spanish-speaking children who have been referred for a special education assessment, which can help them become eligible for mental health services, sometimes wait months or years before someone tests them, she said.

“The families don’t know the system,” she added. “They don’t know their rights.”

Other clinicians point to relatively low health insurance coverage among Latinos, particularly those without legal status, and a cultural resistance to acknowledging mental illness.

Dr. Alok Banga, medical director at Sierra Vista Hospital in Sacramento, said some immigrant parents he encounters don’t believe in mental illness and have not grasped the urgency of their children’s depression and past suicide attempts. Many are working two or three jobs, he said. Some are undocumented immigrants afraid of coming to the hospital or having any interaction with Child Protective Services.

But the biggest problem, from his perspective, is the shortage of child psychiatrists and outpatient services to serve this population.

“The default course for treatment falls on institutions: hospitals, jails and prisons,” he said.

Jeff Rackmil, director of the children’s system of care in Alameda County, said sheer population growth — particularly, an increase in Latino children insured under Medi-Cal — may also be part of the explanation for the rise in hospitalizations.

Yet the state’s Latino population aged 24 and under increased less than 8 percent between 2007 and 2014, which doesn’t nearly explain an 86 percent increase in hospitalizations.

Elizabeth Ochoa, 17, and Victor Ramirez, 17, work on an assignment during their behavioral health training. The East Oakland students walk to the center from the nearby high school. (Heidi de Marco/KHN)

Some California communities are working to bring more Latino children into care and to reduce the stigma associated with mental illness.

At Life Academy of Health and Bioscience, a small, mostly Latino high school in East Oakland, students grow up amid pervasive violence and poverty. “We’re just told to hold things in,” said 17-year-old Hilda Chavez, a senior.

Students often don’t seek help because they fear discussing mental health problems will earn them a label of “crazy,” Chavez said.

Last year, the school, in conjunction with the Oakland-based La Clínica de La Raza, started a program to interest students in careers in mental health care. The program provides training in “first aid” instruction to help people in crisis, and places students in internships with mental health organizations.

Nubia Flores Miranda, 18, participated in the program last year and now is majoring in psychology at San Francisco State University. Miranda said she became interested in a career in mental health after she experienced depression and anxiety during her freshman year at Life Academy.

Seeing a school counselor “changed my life around,” she said.

But she saw that her peers were wary of seeking help from counselors at the school, most of whom were white and lived in wealthier, safer neighborhoods. Once, when a classmate started acting out at school, Miranda suggested she talk to someone.

“She told me she didn’t feel like she could trust the person — they wouldn’t understand where she was coming from,” she said.

Graciela Perez, 17, and Nayely Espinoza, 17, hold up their group assignment during a class presentation. The students are preparing for their mental health internships. (Heidi de Marco/KHN)

The shortage of services is especially evident in the Central Valley, where many agricultural workers are Latino. Juan Garcia, an emeritus professor at California State University, Fresno, who founded a counseling center in the city, says the drought and economic downturn have exacerbated depression, anxiety, substance abuse and psychotic breaks among Latinos of all ages.

“The services to this population lag decades behind where they should be,” he said.

In Fresno County, psychiatric hospitalizations of Latino youth more than tripled, to 432, between 2007 and 2014. Hospitalizations of their white and black peers about doubled.

Liliana Quintero Robles, a marriage and family therapy intern in rural Kings County, also in the state’s Central Valley, said she sees children whose mental health issues go untreated for so long that they end up cutting themselves and abusing alcohol, marijuana, crystal meth and OxyContin.

“There’s some really, really deep-rooted suffering,” she said.

Out in the unincorporated agricultural community of Five Points, about 45 minutes from Fresno, almost all of the students at Westside Elementary School are low-income Latinos. When principal Baldo Hernandez started there in 1981, he’d see maybe one child a year with a mental health issue. These days, he sees 15 to 30, he said.

He blames dry wells and barren fields, at least in part.

“I’ve had parents crying at school, begging me to find them a home, begging me to find them a job,” he said.

In some parts of the Valley and other places, the closest hospitals that accept children in psychiatric crises are hours away. Children can be stuck in emergency room hallways for days, waiting for a hospital bed.

“It makes for a very traumatized experience for both families and children,” said Shannyn McDonald, the chief of the Stanislaus County behavioral health department’s children’s system of care.

Recently, the county expanded its promotora program, which enlists members of the Latino community to talk to their peers about mental health.

In the small town of Oakdale, a slim, energetic 51-year-old promotora named Rossy Gomar spends 60 to 70 hours a week serving as cheerleader, educator and sounding board for many of the Latino women and children in the town.

Hilda Chavez, 17, at La Clinica de la Raza, says students at her high school don't really discuss mental health problems. Chavez says participating in the program has made her consider a career in behavioral health. (Heidi de Marco/KHN)

Gomar’s office in the Oakdale Family Support Network Resource Center is cluttered with open boxes of diapers and donated children’s toys and clothing.

“Look at my office,” she laughs. “We don’t fit.”

Gomar says many of the women she works with don’t recognize that they are depressed or abused. Children see their parents’ problems and don’t know where to turn for help.

“There are many young people who don’t have any hope,” she said.

But little by little, she has seen some good results.

One 17-year-old client is a student at Oakdale High School. The girl, whose name is being withheld to protect her privacy, said that earlier this year, problems at school and a break-up with her boyfriend had her struggling to get out of bed each morning. She began drinking, using drugs and thinking about suicide. She was scared to talk to her parents, she said, and kept everything inside.

One day, she walked into Gomar’s office and started crying.

“She told me ‘Everything is ok. We want you here,’” the girl said. “When I was talking with her, I felt so much better.”

The California Wellness Foundation supports KHN’s work with California ethnic media.

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7 Tips to Live Agelessly by Dr. Adonis

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1- Hydrate: 1 liter a day for each 50 lbs. of body weight.

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2- Stay Active: Not necessarily the gym but active during the day: use a stand-up desk (500 calories extra a day burned), use the stairs, park far away

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3- Sleep enough and Relax often. Avoid TV before sleeping especially violent movies and negative news. Meditate daily, even for 10 min.

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4- Deep breathing. Yoga Pranayama or simply deep breaths often during the day.

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5- Eat mostly greens. “Blue Zones” longevity communities around the world eat mostly vegetables and sparingly meats. Avoid processed meats (salami, etc). Eat “super foods” like blue-green algae.

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6- Take nutraceuticals, anti-oxidants like Resveratrol and Omegas. Also take Vitamin D and Probiotics.

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7- Replace hormones using bio-identical hormones once they start to be low in laboratory tests (Testosterone, Human Growth Hormone, Pregnenolone, Estrogens, DHEA and others)

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GUEST AUTHOR, Adonis Maiquez, M.D. is Board Certified in Anti-Aging and Regenerative Medicine*, with a special interest in the neuro-endocrine theory of aging.

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As an active member of the American Academy of Anti-Aging Medicine( http://www.worldhealth.net) he is continually incorporating all the new advances, research and evidence-based medicine available.

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He is also the author of The Function Medicine Handbook, Modern Medicine for Modern Times.

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“Multiple factors influence our health and a combination of aging- oriented diet,supplements,hormone replacement therapy (HRT) with Bio-Identical Hormones,exercise and lifestyle modifications will have an impact on how and when we age.” -Dr. Adonis

Great tips.  For More Information or to Contact Dr. Adonis call:  (305) 624-0009.

 

Stay healthy, everyone!  🙂

  md1    MARIA DORFNER is the CEO and founder of
Healthy Within Network and NewsMD Communications, LLC.  This is her blog.

Medical/Health Stories/Tips?  She can be reached at maria.dorfner@yahoo.com

 

Keep Your Teeth Healthy As You Age!

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Fortunately, my family won the genetic lottery when it comes to teeth. My parents both have perfect smiles and good health.

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And some say I have a trillion dollar smile.  But what happens to our smiles as we age?

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Does everyone’s teeth eventually fall out?

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Most people assume losing teeth are a natural part of aging. Not so. It’s not natural.

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There are only five  things cause teeth to fall out:

1. Trauma
2. Severe illness (diabetes, cancer, osteomyelitis or autoimmune diseases)
3. Gum disease
4. Lifestyle, what you eat and drink along with your oral hygiene
5. Drugs such as heroin and methamphetamine (also called speed, ice or meth), cocaine, or crack cause severe tooth decay and teeth falling out in a very short amount of time.

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Another form of tooth decay comes in a can. Soda is toxic to your teeth.

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Other things that harm your teeth include:  acidic foods and drinks (soda is highly acidic), some mouth fresheners, some tooth whiteners and a lack of vitamin C and K.

Foods high in sugar (sweets) and carbs can also cause tooth decay.

See your dentist if your gums bleed or you feel any pain or sensitivity, as that may be an early warning sign of gum disease.  It’s worth it to keep an annual cleaning and checkup appointment.

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Teeth begin to age and shift in your mid-20s. In your 30s, you start to lose bone, which makes gums recede.

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In your 40s and 50s, top teeth will appear shorter as the lower teeth shift. Chewing, grinding and stress all affect your teeth. Women in perimenopause and menopause will have more stress than usual due to sleep problems as will men with high levels of stress.

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A lot of stress goes to people’s jaws, which causes grinding and pressure on back teeth. Tooth grinding is also known as bruxism and can cause chipped, fractured and worn tooth enamel or increased sensitivity –even headaches.

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If you have stress in your life, try to alleviate it with getting rest, exercise and fresh air. You can also get fitted for a night guard. This prevent clenching or grinding your teeth in your sleep.  It’s pricey, so you may want to try eliminating any stressors first.

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Surprising new information from a recent issue of the Journal of Dental Research indicates seniors who sleep in dentures are at higher risk of developing pneumonia as bacteria from the mouth can be inhaled into the lungs.

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The American Dental Association warns bacteria allowed to linger in the mouth can cause tooth decay, gum disease and tooth loss.

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If you want to keep your natural teeth forever, it’s important to take care of them now.

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There is a higher risk of dental disease leading to other health problems as we age.

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Seniors may need to enlist family members and other loved ones to assist with dental hygiene.

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The ADA encourages caregivers, whether the seniors are at home or in a nursing home, to supervise or aid in maintaining seniors’ dental health by making sure they brush twice a day, floss once a day, eat a healthy diet and visit the dentist regularly.

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Hearing impairment is common among seniors.

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For this reason, a caregiver can play an important communications role between a senior and the dentist by helping them prepare questions prior to their dental appointment.

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Dentists providing written instructions helps in communicating with seniors too.

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The ADA provides dental health tips for seniors and their caregivers

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Judith Jones, DDS, from the American Dental Association is the director of the Center for Clinical Research at the University Goldman School of Dental Medicine in Boston. She is also a published researcher and serves on the editorial boards of The Journal of the American Dental Association.

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Turns out, the same advice dentists gave you when you were a kid still holds true when you’re a senior.

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BRUSH TWICE A DAY (Rinse with water anytime you eat)

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FLOSS ONCE A DAY (My favorite are floss toothpicks. Portable and super easy to use)

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EAT HEALTHY (Best foods for teeth are apples, cheese, yogurt, foods high in calcium)

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GET REGULAR DENTAL CHECKUPS. TWICE A YEAR IS RECOMMENDED. FOLLOW YOUR DENTISTS ADVICE REGARDING FOLLOWUP APPOINTMENTS AS NEEDED.

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Click here for Dr. Judith Jones answers to the following questions: http://bcove.me/v3of9lb0

•What are some specific oral health concerns of older Americans?
•What can caregivers do to help seniors maintain their dental health?
•Why is it important for people with dentures to visit their dentist?
•Are there any dental products that are particularly suited for the needs of older people?
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Dr. Jones offers the following Dental Tips for caregivers:

Encourage seniors to:

  • Use an electric toothbrush twice a day with a fluoride toothpaste
  • Use an interdental cleaner to floss teeth once  day
  • Eat a healthy diet
  • Tell dentist if they develop dry mouth, which can lead to tooth decay
  • Clean gums daily and remove dentures at night if they wear them

INTERVIEW WITH DR. JUDITH JONES: http://bcove.me/v3of9lb0

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For More Information including the ADA® Find-a-Dentist™ tool:

http://www.mouthhealthy.org/en/adults-over-60/healthy-habits

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https://www.biolase.com/find-waterlase-dentist-near-you/

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BIOLASE, Global Leadership in Lasers (PRNewsFoto/BIOLASE, Inc.)

 

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peggysuefilmquoteThis blog is a division of Healthy Within Network (HWN)

Stay Healthy!

Blog contact: maria.dorfner@yahoo.com

doggiePhoto: Maria Dorfner

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