Tuesday, April 23, 2013

Physician Errors




A new study at the Johns Hopkins Medical Center revealed that diagnostic errors, which lead to injury as a result of delay or failure of treatment, are a greater contributor to physician error than treatment error. Their 25-year study of 350,706 paid malpractice claims, amounting to 38.8 billion dollars between 1986 and 2010, showed that diagnostic errors (missed diagnosis, wrong or delayed diagnosis), which accounted for 28.6 percent of total errors,  were more dangerous than errors in other categories.

According to lead study author Dr. David Newman-Toker, an associate professor of neurology at the Johns Hopkins University School of Medicine, “There’s more uncertainty about diagnostic errors than there are about treatment errors. It’s reasonable to say no nurse should ever administer a tenfold dose of chemotherapy or a medication to a patient allergic to that medication.  Those events are easier to keep track of and easier to measure.”

Diagnostic errors often take place when a patient is initially seen. Often, there is no individualized or hospital standardized system or recording diagnosis. If the same patient presents later with an unsolved problem, the error may be noted as a treatment error, instead of healthcare professionals noting that the right diagnosis was not made in the first place.

The study’s authors only studied errors that were found from malpractice suits, but estimated that the annual number of patients how suffer from preventable injury or death in the U.S. are between 80,000 and 160,000.

Dr. Newman-Toker suggested these solutions: Measurement and reporting of diagnostic error should be mandatory. A policy at the federal level to have hospitals report these statistics must be applied. Currently, many hospitals do not report diagnostic errors because of business and legal policies. Most importantly, physicians must more thoroughly record patient appointments. 

Recording should take place both in printed and electronic versions: Paper records may be lost or misplaced and physician writing is often notoriously illegible. Transfer to electronic records would allow the person transferring the records to make sure they are legible, would provide for an easily searchable and comparable records, and would provide a back up system to print records.

The Johns Hopkins study is the latest published study on medical error. Several studies  have shown that medical errors are a leading cause of death in the U.S. One study at Johns Hopkins University, published in 2000 in the Journal of the American Medical Association, showed that medical errors are the third leading cause of death: 2,000 deaths/year from unnecessary surgery; 7000 deaths/year from hospital medication errors; 20,000 deaths/year from other hospital errors; 80,000 deaths/year from infections in hospitals; 106,000 deaths/year from non-error, adverse effects of medications totaling 225,000 deaths per year.

Another study put medical errors at number six of causes of deaths per year in the U.S.: The Institute of Medicine’s (IOM) seminal study of preventable medical errors estimated as many as 98,000 people die every year. In November 2012, CNN medical producer John Bonifield and CNN Senior Medical Correspondent Elizabeth Cohen listed “10 shocking medical mistakes” that include lost patients with dementia, operating on the wrong body part, fake doctors, and leaving surgical equipment inside patients after an operation was complete.

Many may not believe that some of the errors would happen in the U.S., with its network of hospitals and experts, yet Stahel and colleagues from the Department of Orthopedic Surgery, at the University of Colorado School of Medicine reported that a total of 25 wrong-patient and 107 wrong-site procedures were identified during a study period of 5.5 years. Significant harm was noted in 43 events, as was one death. Causes for wrong-patient procedures were errors in diagnosis (56.0%) and errors in communication (100%), while wrong-site procedures were linked to errors in judgment (85.0%) and the lack of performing a "time-out" (72.0%). According to a 2004 Kaiser Family Foundation survey, one in three Americans say that they or a family member has experienced a medical error, and one in five say that a medical error has caused serious health problems or  even death.

As Fox News recently reported, the Accreditation Council for Graduate Medical Education (ACGME) introduced restrictions on intern work hours in 2003 and again in 2011. But even this seemingly simple change did not seem to have beneficial results: Although in a follow-up study weekly hours dropped from 67 to 64, the general sleeping hours, well-being and performance of interns did not improve.  

Dr. Sanjay Desai and colleagues from Johns Hopkins University in Baltimore assigned residents the 2003 and 2011 work shift hours. The more abbreviated 2011 work schedule actually led to a reduced quality of patient care, and did not reduce risk of depression among interns. Many interns reported that they had to accomplish the same amount of work in less hours, which led opt more errors.  Reduced hours led to an increased turnover of care, whereby one physician did not feel (or act) like they were primarily responsible for each patient.  Communication problems in reporting about the patient from one physician to another were increased during turnover. Also, fatigued second-year students often had to fill in the work, which was not much of a solution. Dr. Zachary F. Meisel from the Emergency Room Department at the Perelman School of Medicine at university of Pennsylvania suggested physician naps as one solution to decrease medial errors. He also pointed out that less hours means less training, so a balance has to be struck between too many and too few hours.

Physicians, although they may be trained by the same medical school curriculum, have their own cultural personal and patient history biases. Dr. Brian Goldman, speaking at TED, said that sometimes the most physicians can to is to try their best, be aware of their own biases that affect diagnosis and treatment, and remember any patients that were injured or died due ot medical errors.
According to a 2005 study by the Commonwealth Fund in spite of advances, such as the development of performance standards, an increase in error reporting, integration of information technology, and improved safety systems, the IOM and these recent articles show that more work needs to be done.
According to the 1999 IOM report, more than by individuals, errors are caused by “faulty systems, processes, and conditions that lead people to make mistakes or fail to prevent them”. Therefore, workplace organization management and communication systems to computer record-keeping systems must be reassessed and, where necessary, reorganized.  This may involve new practices and technology. The health care sector, according to Harvard University business professor Regina E. Herzlinger, is slow at adapting to innovation. This exits for several reasons, one of which is the different players with varying agendas. Another reason is the huge networks of fragmented care centers and systems of three or less physicians, 5,000 community hospitals and 17,000 nursing care centers.  If a patient is exposed to one of more of these centers, record-keeping and communication of records are of vital importance to prevent mistakes. Last but not least, many physicians and health care centers are committed and comfortable with the status quo.  Studies on what doesn’t work and on new systems that do work may persuade health center administrators and funders to adapt new systems that may decrease physician blunders.

According to  Dr. Herzlinger, hospitals, senior citizen centers, rehabilitation centers, pharmacies and other healthcare systems are not sufficiently linked in information sharing. It is often difficult for physicians seeing a patient for the first time to know the whole, exact patient history, medications taken, etc. that will affect diagnosis and treatment. The push for shared Electronic Health Records (EHR), for instance, is a push for health information sharing that will allow for doctors to know more details about a patient’s history. Add to this that many patients do not know or remember, especially if sick or incapacitated or if they have a language barrier, their own history, including drugs taken, very well. Another problem is that doctors are overworked.
To sum up, solutions may include:
  • Government policy to regulate record-keeping;
  • Physician checklists of what to ask patients and how to keep records;
  • Better, standardized, record-keeping;
  • Hospital recording and reporting of physician mistakes and studies into why such mistakes took place;
  • A balance between the right amount of training and rest of residents, interns and physicians;
  • Information sharing on patient histories and errors between hospital and other care centers for a. better case management and b. insights into why errors take place;
  • Patients must be informed of the potential of hospital error and must play a bigger part of their care;
  • The repealing of old laws that hinder healthcare innovations; and
  • New laws to make healthcare innovation more efficient and lucrative.
This is a complicated issue involving many players. But, with human life on the line and the increasing cost of healthcare, it is an issue that cannot be ignored or put on the sidelines.

My book Pocket Guide to Fitness is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories


Wednesday, April 17, 2013

Carnitine: Another Scapegoat?

Dr. Hazen and his colleagues at the Department of Cellular & Molecular Medicine, Cleveland Clinic linked carnitine for red meat to high levels of trimethylamine-N-oxide (TMAO) to heart disease. Days later on April 12, a review of several randomized control trials on carnitine was published in the Mayo Clinic Proceedings. Overwhelmingly, carnitine was found to ameliorate the symptoms of heart disease and peripheral artery disease, and to lead to a significant reduction ventricular arrhythmias and anginal attacks following a heart attack, compared with placebo or control.

Every muscle, including the heart, needs fat for energy and carnitine,  a quaternary ammonium, helps to shuffle fatty acids across the mitochondrial wall, thereby increasing the rate in which they are available to the skeletal or heart muscle. Carnitine thus increases endurance and energy levels for aerobic activity, which uses fat for fuel, and the rate of burning fat. Some studies have shown that carnitine can reduce symptoms of angina, heart failure and peripheral artery disease. Carnitine is present in high levels in many sports drinks, so Hazen's article is also of concern to those who consume them, whether they eat red meat or not.

In Hazen's study, chief of cellular and molecular medicine at the Cleveland Clinic’s Lerner Research Institute, Stanley Hazen, tested the carnitine and TMAO levels of 2,595 patients who were omnivores, vegans and vegetarians. In patients with high TMAO levels, the more carnitine in their blood, the more likely they were to develop cardiovascular disease, heart attacks, stroke and death. The higher TMAO levels were due to the metabolism of carnitine by certain gut bacteria. In 2011, Hazen had shown that TMAO is connected to high levels of cholesterol. Mice bred for artherosclerosis had high levels of TMAO, but not if they were cleared of gut bacteria that metabolize certain molecules to TMAO.

The study had several flaws. The authors claimed that the base levels of TMAO were higher in 30 omnivires than 23 herbivores. They assumed that red meat, more than any other type of food, and high TMAO levels are correlated; TMAO is linked to cholesterol and thus artherosclerosis. The cooking methods for the meat may have led to nitrosamines that are precursors of TMAO. The authors did not control for the effects of antibiotics in meat on the levels of certain gut bacteria that increase TMAO levels. The authors did not write about TMAO being the byproduct of carnitine if legumes or other non-meat sources of carnitine are ingested. A study could be done to find this out. The authors did not publish which gut bacteria increase levels of TMAO. Also, some gut bacteria reduce it, so the problem may be in the type of gut bacteria a person has (or the way meat is prepared or the antibiotics it contains), rather than in eating carnitine. For the animal part of the experiment, mouse and human gut bacteria are not alike.

A recent article in the New York Times highlighted the growing concern about pseudo-journals and pseudo-conferences, where scientists pay to have their studies published or to attend. Contrary to what some may believe, many scientists fall prey to the same ego concerns that, let’s say, actors may have: They want to get their name out there, win rewards – in their cases, grants, and move ahead of their colleagues.Perhaps more rigor and less sensationalism are needed in the study design of scientific articles, and more refrain is needed in declaring and supporting claims that are not sufficiently supported.

Last but not least, nothing can take the place of finding the right diet and exercise program for you. Everyone’s body is different. Balance is key in nutrition. Scapegoating or cutting out one food source is just another quick fix. Find what your body needs, get your nutrients, keep informed by reading a variety of articles about each food source, and use your body – move!

My book Pocket Guide to Fitness is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, March 29, 2013

Orthorexia

Check out my blog post from work as executive science and health editor at Blouin News on Orthorexia:

Some experts use this term to describe those obsessed with eating in a healthy manner such as avoiding fat, carbohydrates, salt and gluten too much or only eating raw or organic food, to the point it causes stress and an inadequate intake of nutrients and/or calories.

http://blogs.blouinnews.com/blouinbeatsciencehealth/2013/03/27/extreme-dieting-is-too-much-of-a-good-thing/

My book Pocket Guide to Fitness is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Monday, March 18, 2013

Oblique Exercise


Lie down on your right side. Cross your ankles. Hold your head up with your left hand. With your left hand, grab a free weight that will give you a workout and with which you can do four sets of 10 repetitions. Keep your left  arm straight while not locking your elbow. Keep the free weight two inches over your hips. Reach to your feet for at least 10 pulses. Rest a few seconds and repeat for three more repetitions. This works your left internal and external  oblique muscles. Repeat while lying down on your left side. This works your right internal and external oblique muscles.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Thursday, February 28, 2013

Marion Nestle's take on sugar, from her blog Food Politics

Here’s another one of those occasional queries from Kerry Trueman.  This one, posted at Huffington, is about FDA regulations for labeling sugars.
Trueman: I’ve just begun to sink my teeth into Michael Moss’s extraordinary food industry exposé, Salt Sugar Fat: How the Food Giants Hooked Us, a book you’ve rightly lauded as a “breathtaking feat of reporting.” As Moss points out, the FDA is happy to give us guidelines on how much salt and fat to include in our daily diets, but–as a glance at any nutritional label shows–they’ve declined to make any recommendation at all about sugar.
Does this mean that:
(a) It’s OK to eat as much sugar as you like, or:
(b) There may be an unsafe level of sugar consumption, but the FDA just doesn’t have the resources to figure out what that level is, or:
(c) The FDA knows how much sugar we can eat without harming our health, but the food industry won’t let them tell us.
How is the average American supposed to interpret this absence of information?
Nestle: Whoa. Slow down. Let’s back up a minute. The FDA sets nutritional standards for food labels, but the Institute of Medicine (IOM) sets nutritional standards for dietary intake. To understand what’s happening with the FDA and food labels, we have to talk about what the IOM used to call the Recommended Dietary Allowances (RDAs) but now calls Dietary Reference Intakes (which, confusingly, include RDAs and other standards, such as Upper Limits).
In 2002, the IOM set standards for total carbohydrates–sugars and starches (which are converted to sugars in the body). In its review of the evidence, the IOM set the RDA for total carbohydrates at 130 grams a day (roughly 4 ounces) to meet the needs of the brain for fuel. This amount is much less than typically consumed by adults.
As for sugars, the IOM noted that the average intake of sugars among adolescent males was 143 grams per day, and that the heaviest users were consuming 208 grams per day–much more than the amount of total carbohydrate needed.
Since sugars are not required nutrients, the IOM could not set an RDA. And although it did not have enough evidence to set an Upper Limit, the IOM suggested that the maximum level of intake of added sugars (as opposed to those naturally present in foods) should be a whopping 25% or less of calories.
Americans typically consume around 20% of calories from added sugars. Taken at face value, the IOM suggestion made it sound as if current intake levels were just fine. The sugar industry happily viewed 25% as a recommendation, not a maximum.
Before the sugar industry got after them, many countries recommended an upper level of sugar intake at 10% of calories. That’s what the U.S. Pyramid did in 1992.
The sugar industry does not like the 10% recommendation. It means, for example, that just one of Mayor Bloomberg’s 16-ounce sodas takes care of recommended sugar intake for the day.
Robert Lustig, who is largely concerned about what too much fructose does to us, thinks that 50 grams of sugar (sucrose or HFCS) is a reasonable Upper Limit for most people. This would provide 25 grams of fructose, which the body can handle with relative ease. What’s interesting about his

Wednesday, February 13, 2013

Don't work out every day

As I have written in other posts, it is important to rest your muscles, especially major ones, for a day after you work them out. Other muscles, such as abdominal muscles, are used all of the time, so it is important to rest several days a week. Working out four days a week or every other day is ideal. Consult your personal trainer. Write a comment and I can consult you over the Internet for a fee.

It is also good mentally to give it a rest. If you love a certain food or the movies, you don't eat it or go every day. Your body's metabolism will be sped up from working out. How much partially depends on your genetics. But if you work out every day, your metabolism will plateau. Your body will get used to it. So "trick" your body and achieve better results by giving it a rest.

Here is a recent New York Times article on this topic:

http://well.blogs.nytimes.com/2013/02/13/why-four-workouts-a-week-may-be-better-than-six/?ref=health

Monday, February 11, 2013

Should you exercise if you have the cold or flu?

Here is a post from Reuters: http://blouinnews.com/node/47623

According to experts, if you have a fever or pain, take it easy, so as not to elevate your temperature. But if you have a cold or slight flu, it's okay to work out.

Saturday, January 19, 2013

Using Bosu Balls for Abdominal Muscles

Place one Bosu ball with the flat surface up and another Bosu ball with the flat surface on the floor a few feet away from the first one, on a vertical line. Place your hands on the handles of the first ball and your toes on the center of the other ball. Keep your arms straight and do not lock your elbows. Do the wedge exercise in this position, keeping your back and hips on a straight line. Hold for 20 seconds. Rest for 10 seconds. Repeat until fatigue.

To make the exercise harder, raise each leg (one at a time)a few inches above your hip level and hold for 20 seconds. Repeat for the other leg. Rest for 10 seconds. Repeat until fatigue.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Thursday, January 17, 2013

Body Vibration Machine

This Reuters article claims that the body vibration machine increases flexibility and speed for seniors. New York Sports Club on 76th Street and First Avenue in Manhattan ahs one. It reminds me of such machines in cartoons.

http://www.reuters.com/article/2013/01/17/us-body-vibration-elders-idUSBRE90G0Z320130117

Tuesday, January 15, 2013

Training Insights

Here is a New York times article that adds ot the "evidence" of how important the mind-body connection is, this time in terms of mental distinctions leading to workout shifts that make a difference in fitness and performance.

http://well.blogs.nytimes.com/2013/01/14/training-insights-from-star-athletes/?ref=health

Sunday, January 13, 2013

Free Weights on a Bosu Ball

Turn a Bosu Ball "upside down" so that you stand on its flat side. Use free weights for biceps curls and other upper body exercises. You will use your abdominal, leg and glute muscles as stabilizers to balance, and so advance your workout routine.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, January 11, 2013

New Study on Belly vs Lower Body Fat

Journal of Clinical Endocrinology and Metabolism

"How belly fat differs from thigh fat -- and why it matters
Unlike men, women tend to store more fat on the hips and thighs than in the belly. A study published in the Journal of Clinical Endocrinology and Metabolism helps explain fat distribution differences by determining how belly and thigh fat differ genetically. This research might shift common thinking about fat -- rather than focusing on how to banish belly fat, perhaps we need to tip the balance in favor of heart-friendly fat in the lower body."

http://scienceblog.com/59068/how-belly-fat-differs-from-thigh-fat-and-why-it-matters/

Wednesday, January 09, 2013

Why?



   Happy New Year everyone! Many of you may have resolutions to get more fit or lose weight. An important question to ask is "Why?", as I was reminded by an article in Boost Your Willpower in the January 2013 issue of Yoga Journal. Yoga teacher and Stanford psychology professor Kelly McGonigal, Ph.D. said that any time you try to change something to fix it, it does not involve accepting what is true now, and does not work.

    
      As I have written in older blog posts, start with loving your body first. Your body gives you so much and allows you to do so much each day. Love and appreciate it. It's beautiful.


      Make the changes you want to make for health. See, by connecting with yourself through exercise, what weight, food, etc. feel best for you. When are you at your healthiest and most energetic? Do not do it to please others.There will always be someone to comment negatively about your fitness level or look anyway, probably projecting their feelings about their own self.

     
      Ask yourself why you want to be stronger or lose weight. The essence of this needs to revolve around a higher level of health, and, a greater quality of life or higher level of living life with vitality and ease.


      Not doing the above will result in not being happy and healthy, at least as much as you can be, and yo-yo dieting or fitness.

Friday, January 04, 2013

Israel's Fashion Industry's Campaign Against Anorexia

http://www.csmonitor.com/World/Middle-East/2013/0104/Israel-tells-underweight-models-to-gain-weight-or-get-off-the-runway

Monday, December 17, 2012

Sit and Stand Test

One past blog post has been on the immense good effects of supporting your body weight, like when you get up and down from the floor. Here is an article aobut a study of older adults, and how getting up may predict mortality.

 http://www.cbsnews.com/8301-204_162-57559095/sitting-and-standing-test-may-predict-mortality/

Wednesday, December 12, 2012

New Study Shows that Exercising Mid-day is Best

http://well.blogs.nytimes.com/2012/12/12/why-afternoon-may-be-the-best-time-to-exercise/?ref=health

Wednesday, November 28, 2012

Taxing Food by Marion Nestle

http://www.foodpolitics.com/

New study: Beer bellies and men

http://uk.reuters.com/article/2012/11/28/us-bellies-bones-idUKBRE8AR0XJ20121128

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Saturday, November 24, 2012

Abdominals and Inner Thighs with Swiss Ball

Lie down and hold a Swiss Ball or exercise ball between your ankles. With your abdominal muscles, push your lower back against the floor. Perform slow leg raises, for ten sets of four repetitions, or more if you are more advanced. Lower the ball to half a foot from the floor. Inhale when you raise your legs. Exhale when you lower your legs.

This works out your upper and lower abdominal muscles and your inner thighs. It works out the latter more if you squeeze your inner thigh muscles while you perform the movement.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Saturday, November 10, 2012

New NYU Research: Portion Size and Obesity

http://steinhardt.nyu.edu/nutrition.olde/PDFS/young-nestle.pdf

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Interval Training with All Cardiovascular Machines

I have done it on the bicycle, as they do in spin class, stairmaster and treadmill. But I have not done it on some othe rmachines, similar to step machines...I am not sure of their names. But do incorporate interval training in all cardiovascular machines. It is great for the heart, gets you off plateaus, burns calories and varies the workout.

If you use a machine for half an hour, for example, incorporate one minute, three times, or some other such variation from a few seconds to three minutes long, where you increase  your speek and/or your resistance. Pump it out to some fast music at those times and realize the difference you feel after your workout, and how your  body functions and looks different two weeks and then four weeks later.

Experiment with lengths of intervals that work best for your body. Vary the length of intervals after two weeks (the longest).

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, November 09, 2012

Ridiculous: It seems size 6 or 8 and over are now fat due to some crazies in fashion and Hollywood.

http://abcnews.go.com/blogs/entertainment/2012/11/jennifer-lawrence-considered-a-fat-actress/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Thursday, November 08, 2012

Too Much Sitting Is Not Good for the Heart

A new study shows that too than usual each week. Too much sitting is not good for your heart. It is associated with dangerous fatty deposits around the heart, which can lead to heart events. If you have a desk job, get up and walk or do jumping jacks at least one time each hour. Incoporate more interval training in your routine, or something else to vary it, if you find yourself sitting more hours than you used to sit.

http://consumer.healthday.com/Article.asp?AID=670500

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

"Salty Six": Salty Foods to Eat Moderately

The American heart Association warns about these salty foods, and they are not chips:

http://www.cbsnews.com/8301-204_162-57546431/salty-six-foods-a-major-source-of-sodium-says-american-heart-association/?pageNum=7&tag=page

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Tuesday, November 06, 2012

CBS Healthwatch Article on How to Do Push-Ups

http://www.foxnews.com/health/2012/11/06/are-doing-push-ups-wrong/

Thursday, November 01, 2012

Kettleball Exercise: Combination Biceps and Triceps

Stand with legs shoulder-width apart,knees slightly bent. Pick a kettleball weight that will give you a workout, but that you can lift for four sets of ten repetitions. Do a biceps curl, then immediately go into a vertical chest press with your arms at shoulder level.

Smoothly return to the biceps curl position, never extending your elbows fully or relaxing your muscles until the end of the set.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Brazilian TV Personality: Dead After Liposuction

Obsessed with having a flat belly, had more than one surgery, and died during the latest one. We cna all lose weight, gain muscle and sculpt ourselves, even if we start off at 400 pounds or 80 years old. You may not be able to change yoru gneetics as otehr posts show. For instance, if you are bound to have cellulite, youmay have it at 110 pounds, or until you lose too much fat form places like your face. If your calves are a lot smaller than your thighs, the proportion may stay almost the same, no matter how many calf raises you do. It is important to defined your goals, and love yoruself along the way. Perfection is at every step.

Do not be obsessed. Love yourself. This case I am sure also involves physician error. The procedure is standard.

http://www.foxnews.com/health/2012/11/01/brazilian-model-dies-after-botched-liposuction/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Wednesday, October 31, 2012

Eat Your Blue and Purple Berries

http://www.foxnews.com/health/2012/10/31/purple-berries-can-benefit-all-around-fitness/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, October 26, 2012

Why Even Fit Women Often Cannot Do Even One Pull-Up

I knew it!

http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/?ref=health

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Monday, October 22, 2012

Deaths Linked to Monster Drink

AP: http://www.bigstory.ap.org/article/fda-5-reported-deaths-monster-drink-link

Always "knew" drinks like this should be regulated by the FDA.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Thursday, October 18, 2012

Exercise App for EHR

This shows the importance of exercise.

http://www.healthcareitnews.com/news/exercise-vitals-ehrs-promise-big-things-healthcare

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, October 12, 2012

Fighting back against anorexia and bulimia Web sites

http://well.blogs.nytimes.com/2012/10/12/turning-to-the-web-to-fight-anorexia/?smid=fb-share

Fashion Body Image

This article on why women's bodies are not "for sale" is wonderful. Be healthy and fit, and choose how to look.

http://northernarizonanews.com/blog/2012/10/07/female-body-not-a-marketable-good/?fb_action_ids=10151040040331580&fb_action_types=og.likes&fb_source=aggregation&fb_aggregation_id=288381481237582

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Wednesday, October 10, 2012

New York Times: Genetics and Exercise

http://well.blogs.nytimes.com/2012/10/10/are-you-likely-to-respond-to-exercise/?ref=health

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Monday, October 08, 2012

Navy Seals Use It: Jacob's Ladder

http://www.reuters.com/article/2012/10/08/us-fitness-jacobsladder-idUSBRE89709020121008

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, October 05, 2012

Water Exercise Boosts Endurance in COPD

From Reuters: http://www.chicagotribune.com/health/sns-rt-us-water-exercisebre894110-20121005,0,5162294.story

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Tuesday, September 18, 2012

Beige Fat

It has been studied that white fat, as opposed to brown fat, stores as opposed to burns energy. Scientists have discovered beige fat.

http://www.nlm.nih.gov/medlineplus/news/fullstory_127172.html

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, September 14, 2012

Some Useful Fitness Scientific Articles

Here is a list of just a few great articles. Look in the references to find more. I will only list year, title, and link. You can look around for these on the Internet to see if they are available full text for free.

2012 Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance
http://apps.library.nyu.edu/search/dublincore/dataservices

Exercise intensity: Why it matters, how it's measured http://www.mayoclinic.com/health/exercise-intensity/SM00113

2009 GOAT links dietary lipids with the endocrine control of energy balance. http://www.ncbi.nlm.nih.gov/pubmed/19503064

Deterioration of physical performance and cognitive function in rats with short-term high-fat feeding.
http://www.ncbi.nlm.nih.gov/pubmed/19667117


 2008 The lipid messenger OEA links dietary fat intake to satiety http://www.ncbi.nlm.nih.gov/pubmed/18840358

I think therefore I am: perceived ideal weight as a determinant of health. http://www.ncbi.nlm.nih.gov/pubmed/18235062

Diet Quality and Academic Performance http://onlinelibrary.wiley.com/doi/10.1111/j.1746-1561.2008.00288.x/abstract

 2006 Consumption of Saturated Fat Impairs the Anti-Inflammatory Properties of High-Density Lipoproteins and Endothelial Function http://www.ncbi.nlm.nih.gov/pubmed/16904539
   
My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Tuesday, September 11, 2012

New Study on Fish Oil

This says it may not be so beneficial for the heart. To find more studies, search Google or Pubmed.gov

http://www.reuters.com/article/2012/09/11/us-heart-omega-idUSBRE88A1C020120911

Wednesday, September 05, 2012

Fat May Still Be Fit

As I ahve written, connect to yourself to see where you are at...This may pertain more to women, which have  a lot more fat, on average, than men have.

http://www.dailymail.co.uk/health/article-2198513/People-fat-AND-fit-study-finds-obesity-doesnt-automatically-lead-ill-health.html?ITO=1490

The Perfect Female Genitalia

Well, this isn't exactly fitness but it has to do with the mind-body connection:

This has been going on for years. I am all for looking and feeling great. I happened to reread Naomi Wolf's The Beauty Myth lately, though, and this is perfect for it. Let's all run to get the perfect genitalia and make more plastic surgeons happy, in case some beer-bellied man finds an imperfection. WTF http://news.yahoo.com/gynecologists-alarmed-plastic-surgery-trend-130429013.html

Psychology Today Article on Men and Curves

http://www.psychologytoday.com/articles/201206/eternal-curves

This article author states that human women have seven times more body fat than any other animal but hibernating bears or penguins facing a harsh winter. He goes on to say that lower body fat deposits are depleted most in pregnancy and that fat and stored DHA here may be directly proportional to brain health and intelligence of the infant, whose brain is seven times larger than that in other animals.However, women today on average have less DHA in their fat than they did 40 years ago because of diets containing more omega-6 than omega-3 fats.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Tuesday, August 28, 2012

Fitness in Middle Age May Mean Less Chronic Disease Later in Life

Since grammar school, I thought of middle age to be an age over 55 years old. This study, published in the Archives of Internal Medicine, claims that those fit in their 30s to their 50s may have less chronic illness later in life.

http://www.cbsnews.com/8301-504763_162-57501737-10391704/people-who-are-more-fit-during-middle-age-have-less-chronic-illness-in-later-years-study-shows/?tag=cbsnewsMainColumnArea

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

New York Times Article on Exercise Motivation

People often give up when they don't see the pounds come off, but what should be emphasized, the author writes, is the present benefits to exercise.

I say that they are improvements in health statistics, increased energy, heightened mental focus and happiness, and the start to a road of increased endurance, strength and flexibility for a higher quality of life.

http://well.blogs.nytimes.com/2012/08/27/changing-our-tune-on-exercise/?ref=health

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Fat in the Middle

Yep, a new study, presented at the European Society of Cardiology, concludes that people with a normal BMI but high waist-to-hip ration have a a greater risk of death from a cardiovascular incident than people or normal BMI and waist-to-hip ratio or even the obese. I have previously blogged about how lower body fat on women can actually be healthy.

http://www.mayoclinic.org/news2012-rst/7052.html

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Thursday, August 16, 2012

Cocoa Content and Product Information

http://www.dietriffic.com/2012/06/21/raw-chocolate-recipe/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Monday, August 13, 2012

New Study on Artherosclerosis and Egg Yolks

I would say to eat egg yolks in moderation. This means different things for those of differnet health levels, family disease history, activity levels, and workout intensities. Be connected to your body to know what too much is for you. For instance, if you have two scrambled eggs and a four-egg omelette one week, but eat no egg yolks the next week, that may be fine.

Here is the study. Look up more on www.Pubmed.gov and ask your physician about any situation or complications you may have.

http://www.eurekalert.org/pub_releases/2012-08/uowo-eyc081312.php

Weight Training and Diabetes in Men

Study on Health Food Availability in Urban Center

Heartburn and Certain Drinks and Food

Monday, August 06, 2012

Exercise Helps Cut Risk of Developing or Death from Diabetes

http://consumer.healthday.com/Article.asp?AID=667357

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Study: Magnesium May Lower Risk for Diabetes

http://naturalsociety.com/magnesium-and-diabetes-this-mineral-could-halt-diabetes/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

2011 Study: Being in Love and Sports

You will read mentioned differences between men and women, and individual and team sports.

http://www.webmd.com/fitness-exercise/news/20110808/love-may-boost-athletic-performance

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Olympics and Sports Psychology

Link from Huffington Post

http://www.huffingtonpost.com/2012/07/22/sports-psychology-olympics-mind-games-mental_n_1692853.html

http://www.everydayhealth.com/emotional-health/how-to-think-like-an-olympian.aspx

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, July 20, 2012

Database of Ayurvedic Herbs

I do not use these and am not backing their effects. This blog is not about herbs, but this does seem like a good database. It was forwarded by a health professional LinkedIn connection.

http://www.ayurvedaconsultants.com/ayurvedicherb.aspx

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Thursday, July 19, 2012

Cornell Medical College Meeting on Mayor Bloomberg's Proposed Large-size Soda Ban


I just attended a wonderful workshop at Cornell University in advance of Mayor Bloomberg’s large soda ban hearings. It was sponsored by the Cornell Medical College, and the panelists were:  Carol Parker-Duncanson, the Nutrition and Health Program Leader for Cornell Cooperative Extension; bestseller Louis Aronne, M.D., clinical professor of medicine at Weill Cornell Medical College where the Comprehensive Weight Control Program; David Just, Associate Professor at Cornell’s Dyson School of Applied Economics and Management and co-director of the Cornell Center for Behavioral Economics in Child Nutrition Programs. They all made great points.

Ms. Parker-Duncanson remarked how portions of food, as well as cups and plate sizes, both at restaurants and dining ware stores has increased. She pointed out that, when given the opportunity to eat more, most people do just that. She agrees that the low cost of fast food, increasing portion sizes, and often unrealistic or unwanted sizes of people on magazine covers are factors in the rising obesity rate. She favors the ban as a means to reduce the accessibility of large portions and to change social norms.

Dr. Aronne said that in 1962 the percent of  overweight and obese adults in the United States was 45.8% and by 2008 nit was 73.9%. The biggest increase was seen between 1987 and 2005. He pointed out that even athletes, like NFL players, have seen a huge increase in weight by position between 1972 and today. He spoke about how instances in child and adolescent diabetes are increasing. He said that hormones in fat have been shown to increase rates of: cancers; non-alcoholic liber disease such as cirrhosis and steatosis; gall bladder disease; cataracts, phlebitis; osteoarthritis; gout, and more. These hormones have been shown to affect the hypothalamus, interfering with normal levels of hunger,. The person eats more, thereby damaging the hypothalamus more and the cycle continues. [See http://www.jci.org/articles/view/59660]

He spoke about another study where 335 subjects were given the same lunch with varied soda size. The ones who had the opportunity to drink a larger portion size did drink it, and did not increase the amount of food that they ate. [See http://www.sciencedirect.com/science/article/pii/S0002822306020876]

Professor Just said that portion sizes have been increasing, and not enough small portion sizes are available. This, he thinks, may be more effective than a large-size soda ban. He thinks that social trends must change. He pointed out that often one more dollar will increase the mount of a beverage by 80%, so the financial incentive for large-size soda beverages huge. He said that studies consistently show that people who are given large portions of food eat more. [See http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/news-events/matte1.htm and http://www.everydayhealth.com/diet-nutrition/weight-management/big-food-are-we-eating-more.aspx]

I enjoy my Diet Coke, but could not dream of having a Big Gulp size of it, at least at one sitting. I believe that the ban is a good idea. I can only think that these large soda sizes are good if they are economical for a financially distressed large family to share. I do think, like the economist thinks, that more is needed such as a greater array of healthier sizes and varied, affordable beverage and food choices. Social trends must change as well. This is also a good article on soda size. http://scienceblog.com

Here is a later New York Times article on this: http://www.nytimes.com/2012/07/25/nyregion/at-hearing-on-soda-ban-strong-words-both-sides.html 

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Wednesday, July 18, 2012

New Study on New York City Trans Fat Ban

This study shows that the trans fat ban has been effective  http://www.livescience.com/21630-new-york-trans-fat-ban.html

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Tuesday, June 26, 2012

Blog Post on Self-Monitoring and Short Bursts of Activity

Check out this blog post by a Harvard physician, on the increased metabolic rate that comes about from activity spaced out throughout the day: http://chealthblog.connected-health.org/2012/05/30/better-health-one-step-at-a-time/


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Thursday, June 14, 2012

Lunges with Weight to Hit Several Muscles

Grab two weight that you can easily lift to your shoulders with your palms facing inward or downward. They can be "dumbbells" or octagonal weights.

Perform lunges, lifting the weights to shoulder level as you descend for the lunge, and as you descend to starting position as you rise. At the same time, twist to the right for one lunge, and to the left for the next lunge, alternating to work y our abdominal muscles, including your obliques. Do four sets of ten repetitions.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Monday, June 11, 2012

How to Do a Sit Up Video

This is from four years ago. I am holding the older version of PocketGuide to Fitness, and there are some mistakes on the words; the book is available on www.Amazon.com and www.BN.com. Yet the sit up instructions are valid and good.

http://www.youtube.com/watch?v=UGHNbrlefAE


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Saturday, June 09, 2012

MMA Workout

Here is a good video.

http://www.youtube.com/watch?v=C5tehB7Su2M&feature=relmfu

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Yoga Facial Video

I cannot vouch for this, but it seems interesting. Ask a physician.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Body Weight Workout

The best weight to work out is your own body weight. Just try it: Jump, sit on the floor, lie down on the floor, and then reverse to sit, stand, jump.

Here is a great video.
http://www.youtube.com/watch?v=655bXHwwnVc&feature=g-all-lik

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Wednesday, June 06, 2012

Resveratrol's Healthy Effects

Resveratrol is a simple polyphenol found in red wine, chocolate and coffee. See http://en.wikipedia.org/wiki/Resveratrol

Yesterday I attended a talk by Joseph Baur, Ph.D. at the New York Academy of Sciences about it. See http://www.nyas.org/events/Detail.aspx?cid=2b52eab3-4139-4629-87ee-e0431b58c9b5

Several studies were mentioned where resveratrol's effects on gene SIRT-1 were similar to the effects of a lowered daily calorie intake on mice and other rodents. The effects included bringing the rodents' health back to pre-obesity conditions with better cardiovascular and liver health and increased amount of muscle cell mitochondria.

Resveratrol has been found to have anti-aging and anti-inflammatory effects.Below is a list of some studies that the speaker mentioned or that I found. The speaker stressed that results are not conclusive and more studies need to be done. This is not an excuse to drink or eat too much. I may update this post shortly.

http://news.bbc.co.uk/2/hi/health/8593887.stm

http://www.cell.com/cell-metabolism/abstract/S1550-4131%2811%2900386-X

http://ard.bmj.com/content/71/Suppl_1/A90.2

http://www.ncbi.nlm.nih.gov/pubmed/15832402


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Thursday, May 31, 2012

Dr. Oz's Metabolism Speed Up Tips

http://www.oprah.com/health/How-to-Increase-Your-Metabolism-All-Day/3

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, May 11, 2012

Washington Post Article on Obesity in the United States

http://www.washingtonpost.com/opinions/a-need-for-new-thinking-in-attacking-our-weight-problem/2012/05/10/gIQAHNYbGU_story.html


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, May 04, 2012

Plank with Block

Place the long side of a  block between your adductors or inner thighs. Get into plank position on your elbows and toes. Keep your head, neck and back aligned. Pull your pelvis toward your navel and lengthen your tailbone toward your heels, engaging your abdominal muscles. Simultaneously squeeze the block. Hold for at least five breaths and five times. Rest in Balasana or child's pose, after this exercise.

More difficult version: Hold free weights that will give you a workout and that you can use for at least two sets of ten repetitions. As you are in a plank position with the block between your thighs, keep your arms straight, without locking your elbows, and lift one free weight off the floor at a time.

This exercise is in an article by yoga teacher trainer Jason Crandell, in the June 2012 edition of Yoga Journal, page 52.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Variation of Boat Pose for Core Muscles

Lie down on a mat with your knees bent and toe tips on the floor. Place a block between your thighs with the longest side of it parallel to your inner thighs. Feel your sitting bones on the floor. Draw your lower abdominal muscles toward your spine, lifting your feet and legs. Simultaneously squeeze the block between your adductors, or inner thighs. Your torso and thighs will be about 45 degrees diagonal to the floor. Your abdominal muscles, inner thighs, and hip flexors will contract together. Reach your arms forward at the same level as your shoulders. Keep the pose for about five breaths. Repeat five times.

More difficult version: Use free weights that will give you a good workout and that you can hold up with your arms parallel to your shoulders as you hold the block between your legs and bring your torso and thighs together as alternate type of sit ups. Perform for at least two sets of ten repetitions.

This exercise is in an article by yoga teacher trainer Jason Crandell, in the June 2012 edition of Yoga Journal, page 52.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Warm Up Core -- Abdominal Muscles

Lie down on the floor with bent knees. Use your abdominal muscles to keep your lower back on the floor. Place a block between your legs so that the long side is parallel to your adductors or inner thighs, and squeeze for 10 to 20 seconds, depending on your ability. Your pelvis will be in a posterior tilt: They will be up and away from the top of your thighs until your lower back is on the floor.Feel as if you are pulling your navel toward your spine. Do this at the  same time for 10 to 20 seconds, according to your ability, at least five times.

This exercise is in an article by yoga teacher trainer Jason Crandell, in the June 2012 edition of Yoga Journal, page50.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Tuesday, April 17, 2012

Iliopsoas Muscle Stretches

1. Sit on the edge of a hard surface with your gluteus maximus on the edge of the surface. Hug your left knee. Keep your right leg relaxed. This will stretch your right iliopsoas muscle and rotate your hips backward, the opposite way of which they are usually tilted forward. Breath into the stretch and keep it 10 seconds. Repeat as needed.


2. Go on the floor in lunge position, with your knees bent at 90 degrees. If your left leg is up, invert your right ankle. Bring your arms up to shoulder level and externally rotate your humerus and wrists while you extend your wrists. In this position, lean forward toward your left knee. Do not extend your knee beyond your ankles. Keep the stretch for at least ten seconds. Exhale each time you stretch beyond what seems to be your limit. Do this in a steady, not ballistic way. Keep each elongated stretch for 5-10 seconds. Repeat for the opposite leg. Repeat as often as you need.


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories

Friday, April 13, 2012

From www.CallingintheOne.com


Dear Friend,   Hi, this is Katherine with a Calling in "The One" Tip to support you
in attracting your soulmate.

Now, In a perfect world, the search for your soulmate would be
filled with a sense of possibility, excitement, anticipation and joy.

However, many of us, deep down inside, harbor doubts that we
will ever find true love, and have countless reasons why love is
for other people, and not for us.

This sense of non-possibility can make looking for love a
confusing, anxious and maybe even painful process.

One of the ways we feel powerless to find love is around the
insecurities we carry about our weight, our age or our looks.
We may even feel shackled to a life of loneliness or invisibility
because of some perceived physical imperfection.

If you've ever felt this way, please know that the real obstacle
to love is never about your weight, the perceived imperfections
of your body, or even about the wrinkles looking back at you in
the morning mirror.

The external reasons we tell ourselves about why we may never
find love are unique to each of us...

My hair is too thin, my thighs too big, my nose too long, my waist
too thick. And the hardest part is that we actually believe them to
be true! Until, that is, we take a closer look.

So right now, I'm going to invite you to set them all aside and begin
to stand in a place of possibility.

And to help you enter this space of limitless possibility for love, I'm
going to share with you a story about a woman I coached recently
who was convinced, like so many of us, that love was for others...
but not her.

Stephanie knew her pattern in love was to never be noticed by men.

She felt invisible to men and she blamed this entirely on her weight.
She admitted with a deep sense of shame in her voice that she would
go out often to social events with her girlfriends and that everyone
else got hit on and asked out... except for her.

Yet rather than collude with her sad story, I asked her how she might
be showing up in ways that would actually cause men to avoid her
and not even try to approach her.

She thought about it for a moment before replying, "Well, I think I
avoid eye contact. I pretend to be interested in something else. Or I
just focus on my girlfriends and the people I'm with. Or I talk to people
who I'm not really interested in."

She admitted that overall, "It's been kind of hidden to me, what it is
I'm doing and how I'm relating to men in ways that may actually be
creating what I don't want to happen."

You too may find, as Stephanie did, that as you begin to dig deeper
into the ways you're co-creating your reality, that you may be relating
to others in ways that are impacting how they see you, or whether or
not they actually see you at all!

As she and I continued to peel away the layers of her experience, she
began to see how she was the source of her seeming invisibility.

Even though it occurred like it was happening to her, she could suddenly
see how it was happening through her.

The obstacles to finding love, she discovered, had to do with all the
ways she was limiting her own possibilities for love and were not
necessarily about her weight at all!

As a preemptive strike against being rejected, Stephanie had been
putting up walls and signaling to the men she found attractive that
she wasn't available to be approached.

And so, without meaning to, she shut men out who might otherwise
have been interested in her.

Your First Step Toward Finding Your Soulmate
Just like Stephanie, the most powerful first step you can take towards
finding love is to look to see how you can take personal responsibility
for how you are showing up in ways that are keeping it at bay.

These ways will often be invisible to us, so consider asking your closest
friends for insights into how you may be co-creating your experience.

Such feedback may be hard to hear at first, but you'll be so glad!
Because these are things you have control over.

They are things you can change.

If you relate to Stephanie, I invite you to imagine for a moment, what
life and love could be like for you if you just actually fell in love with
your body, and with your life...  just as it is. Just as you are.

Because when you do, without changing a thing about your external
experience, you will be shocked to discover that in having this whole
new relationship with yourself, that suddenly you become irresistibly
magnetic to others and you will begin to have a completely different
experience!

Because people can sense it when you don't like your body.

Both men and women are most attracted to people who are comfortable
in their own skin, who feel confident, at ease with themselves, and
sensual in their own bodies.

You can cultivate this delicious relationship with yourself, and this
magnetic presence with others, without losing any weight or fixing
whatever you think is broken or wrong with you.

Believe me, I've seen it countless times!

One of my favorite Calling in "The One" stories is about another one
of our students, a lovely woman in her late thirties named Anna who
weighed over 300 pounds.

Anna had a big story like you might have about how she was not
attractive enough to find love, and why she would never find a man
to build a life with.

Yet, we recently received an email from Anna telling us that because
of the work she did with us, and the shifts she made in her relationship
with her own body, that she's now coming up on her fifth wedding
anniversary with a wonderful man.

They're very happily married, and even though he himself is not a big
man, he loves Anna just the way she is.

So I encourage you to just throw away those old ideas about what's
possible!

Just be willing to hang them up in the closet for a while. Immerse
yourself instead in the space of total possibility. I assure you, you can
create exceptional love right now, just as you are!


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Tuesday, April 03, 2012

Great Video on Shoulder External Rotation

http://www.youtube.com/watch?v=utflNBD3DRw&list=PL7E0BAAA9082D6FA8&index=1&feature=plpp_video

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Great Video on Serratus Anterior Isolated Activation

http://www.youtube.com/watch?v=MsEVM_MKG9I&feature=autoplay&list=PL7E0BAAA9082D6FA8&lf=plpp_video&playnext=1

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.