Several posts ago, I wrote about the great exercise of "walking" across the floor and back as many times as you can. You can accentuate the difficulty of this exercise by holding free weights, and - or by adding ankle weights. Keep your head, neck, back and hips in line. Do not lit your pelvis above your back. Move on the palms of your hands and balls of you feet for as long as you can. You may need to rest every 10 yards or so. Then take a warm bubble bath to soothe your muscles!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician. javascript:void(0)
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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 28, 2010
Sunday, July 18, 2010
Your Brain and Exercise
Bone-morphogenetic protein, or BMP, is found in the brains of laboratory mice and throughout the body and keeps brain stem cells from dividing into additional stem cells or baby neurons that make one more alert, and more quick to learn and remember. At Northwestern University’s Feinberg School of Medicine in Chicago, exercise was found to possibly decease BMP levels in mice. Noggin a brain hormone which inhibits BMP activity, had similar effects as exercise. Exercise may increase Noggin levels or decrease BMP levels. there is a concern that too much exercie, low levels of BMP or high levels of Noggi, may not regulate stem cells enough. But stem cells seem to wear themselves out if too many or too active. More neurons are not formed. Further studies are needed.
Find out more by reading the New York Times article Phys Ed: Your Brain on Exercise by Gretchen Reynolds. at http://well.blogs.nytimes.com/2010/07/07/your-brain-on-exercise/or by looking up BMP and other key words at www.pubmed.gov.
Find my book Pocketguide to Fitness and my other books on https://www.authorhouse.com/Bookstore/BookSearchResults.aspx?Search=louiza%20patsis and https://www.amazon.com/s?k=louiza+patsis&ref=nb_sb_noss_2 .
Find out more by reading the New York Times article Phys Ed: Your Brain on Exercise by Gretchen Reynolds. at http://well.blogs.nytimes.com/2010/07/07/your-brain-on-exercise/or by looking up BMP and other key words at www.pubmed.gov.
Find my book Pocketguide to Fitness and my other books on https://www.authorhouse.com/Bookstore/BookSearchResults.aspx?Search=louiza%20patsis and https://www.amazon.com/s?k=louiza+patsis&ref=nb_sb_noss_2 .
Friday, July 09, 2010
Killer Exercise for the Obliques
Lie down on your left side on a mat. Place your hands behind your head, arms out. Keep your neck straight. Face forward. Use your right oblique muscle to bring your right elbow closer to your waist. Simultaneously lift your legs, the right on top of the left leg, to your right elbow. Repeat for four sets of ten repetitions. Place your hands behind your head, arms out. Keep your neck straight. Face forward. Use your left oblique muscle to bring your left elbow closer to your waist. Simultaneously lift your legs, the left on top of the right leg, to your left elbow. Repeat for four sets of ten repetitions.
Stretch each oblique for at least 10 seconds: Sit with your legs in front of you or in a lotus or modified lotus position, or stand. With your arms over your head,bend in one direction. Repeat for the other direction.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician. javascript:void(0)
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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.
Stretch each oblique for at least 10 seconds: Sit with your legs in front of you or in a lotus or modified lotus position, or stand. With your arms over your head,bend in one direction. Repeat for the other direction.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician. javascript:void(0)
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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.
Use Your Rib Cage for Your Abdominals
Vic Lamonda uses this, as many others do, in his Broadway Dance class at Alvin Ailey Dance Center.
Stand with legs shoulder width apart. Place the palms of your hand on your hipbones. Thrust your ribcage forward in one controlled motion, while keeping everything else steady. Go back to center. Repeat three times, for four total repetitions. Now thrust your ribcage backward. Repeat three times. Do the same for each side. Repeat three times. Now circle clockwise four times using all four positions. Do the same counterclockwise.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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.
Stand with legs shoulder width apart. Place the palms of your hand on your hipbones. Thrust your ribcage forward in one controlled motion, while keeping everything else steady. Go back to center. Repeat three times, for four total repetitions. Now thrust your ribcage backward. Repeat three times. Do the same for each side. Repeat three times. Now circle clockwise four times using all four positions. Do the same counterclockwise.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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, May 18, 2010
Two Magazine Articles: O Magazine and Bazaar
Hey All,
There is an interesting article in June 2010 O Magazine by Martha Beck on vision boards. It's about how visualizing is not the same as the goal (I'd say mostly yang) energy of work-reach goals. I'd say she is talking about the yin-yang balance being in the zone. She said she'd rather not choose the usual: cute man, mansion, etc. But I see nothing wrong with that. She did say to choose just random shots like a beautiful leaf, because that connects to your subconscious...interesting. I'd say do both types. She said to let go of the goal after you do it, which is great and very difficult i.e. don't be attached. The third "stage" is be in action when an opportunity arises (be present). Unattached action can be tough.
I do believe you can cause what you think of. I've seen it. I liked Bewitched and I Dream of Jeannie. I tried to move things with my nose and by nodding when I was little. LOL. She goes over a contraption where brain waves change results. As usual, I do see the dual side. Sometimes stuff happens, and if we also think your subconscious/conscious causes stuff, then the danger is you view those with bad circumstances (even earthquake or flood or war victims) as causing it, and I do believe there is also God, destiny, and randomness...just keep inquiring.
Well, I did not get a return (yet) on a coffee (won't get into the story) at one store uptown, and went downtown where I saw a new coffee shop with 50% off coffee at the time I was there...so I did get it back. Then I saw in Bazaar May 2010 with three gals, one being Kim Kardashian, doing nude shots celebrating curves...Well, duh, women have a chest and hips and it's about time that fashion and fitness magazines reflect that, within the parameters of being fit. There is no excuse for not being fit (except severe injury temporarily): You only have to enroll yourself. However, women can be that with muscle and fat within certain parameters as shown by science. So here is yet another article that has to do with my fitness promise....hahaha....putting it out there and letting go as O's article said.
There is an interesting article in June 2010 O Magazine by Martha Beck on vision boards. It's about how visualizing is not the same as the goal (I'd say mostly yang) energy of work-reach goals. I'd say she is talking about the yin-yang balance being in the zone. She said she'd rather not choose the usual: cute man, mansion, etc. But I see nothing wrong with that. She did say to choose just random shots like a beautiful leaf, because that connects to your subconscious...interesting. I'd say do both types. She said to let go of the goal after you do it, which is great and very difficult i.e. don't be attached. The third "stage" is be in action when an opportunity arises (be present). Unattached action can be tough.
I do believe you can cause what you think of. I've seen it. I liked Bewitched and I Dream of Jeannie. I tried to move things with my nose and by nodding when I was little. LOL. She goes over a contraption where brain waves change results. As usual, I do see the dual side. Sometimes stuff happens, and if we also think your subconscious/conscious causes stuff, then the danger is you view those with bad circumstances (even earthquake or flood or war victims) as causing it, and I do believe there is also God, destiny, and randomness...just keep inquiring.
Well, I did not get a return (yet) on a coffee (won't get into the story) at one store uptown, and went downtown where I saw a new coffee shop with 50% off coffee at the time I was there...so I did get it back. Then I saw in Bazaar May 2010 with three gals, one being Kim Kardashian, doing nude shots celebrating curves...Well, duh, women have a chest and hips and it's about time that fashion and fitness magazines reflect that, within the parameters of being fit. There is no excuse for not being fit (except severe injury temporarily): You only have to enroll yourself. However, women can be that with muscle and fat within certain parameters as shown by science. So here is yet another article that has to do with my fitness promise....hahaha....putting it out there and letting go as O's article said.
Monday, May 17, 2010
Ab Coaster
I saw a woman on the Ab Coaster yesterday at the New York Sports Club by Union Square (cute club). I tried it. It is an easty-way-out machine. I don't have a burn today after doing five sets of 25 repetitions with 10 pounds on each side. But maybe I will have one tomrorow. You hold onto handles and just use your lower abdominal muscles to bring up your hips and legs. it's harder to do this on teh stand-up machine with handles or even to lay on the floor and bring up your hips in pulses with your lower abdomiaml muscles. But for a change I suppsoe doing the Ab Coaster may be good. It may work out different muscle fibers. i'll see if I have a burn tomorrow! The more fit you are, the more it takes to give you a burn. ;)
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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, May 10, 2010
The Brain and Meditation
Most people know that meditating, taking a break from a busy schedule and focusing on the now in a grateful mode, is good for them. A similar peace for me can be found in Nature or after a hard workout. But there is something special about meditation, when you can get into it, and you are in that altered state of being, much like when you awake or lie on the beach, and are half-asleep.
Scientists have been doing experiments on yoga and the brain. They have found that the brain continues to learn at a rapid rate into middle age, and may not reach its peak in young adulthood. If one practices focusing their attention on the breath or a mantra, the brain restructures itself. In the journal Neuro Image in 2009, Luger et al. published findings on how gray matter in the brain increases after meditation. The brain in these areas becomes more efficient or powerful. The brain can focus in other areas after mediation. Vispassana or reality now medication increases attention in the moment, and prevents times we are absent-minded and may have accidents, etc. This can save lives in areas such as surgery or driving!
Some studies showed a decrease in gray matter or activity in the amygdala, an area of the brain responsible for stress. A study by psychologist Barbara Frederickson et al. at the University of North Carolina at Chapel Hill showed that mediation increases compassion. We feel more connected as One.
She writes that the goal of mediation is not to get rid of or to obsess with unpleasant thoughts, but to become more aware of your thoughts and emotions, and learn to move through or process them without getting stuck. it's about being real and expressing your emotions, while you also observe yourself, to me. Your thoughts and emotions can give you a clue as to who you are and what you want...but you want
to use them for that, and to be still underneath it all. Meditation, yoga and exercise are a part of that.
Information for this blog post was obtained from Kelly McGonigal's Your Brain on Meditation in Yoga Journal.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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.
Scientists have been doing experiments on yoga and the brain. They have found that the brain continues to learn at a rapid rate into middle age, and may not reach its peak in young adulthood. If one practices focusing their attention on the breath or a mantra, the brain restructures itself. In the journal Neuro Image in 2009, Luger et al. published findings on how gray matter in the brain increases after meditation. The brain in these areas becomes more efficient or powerful. The brain can focus in other areas after mediation. Vispassana or reality now medication increases attention in the moment, and prevents times we are absent-minded and may have accidents, etc. This can save lives in areas such as surgery or driving!
Some studies showed a decrease in gray matter or activity in the amygdala, an area of the brain responsible for stress. A study by psychologist Barbara Frederickson et al. at the University of North Carolina at Chapel Hill showed that mediation increases compassion. We feel more connected as One.
She writes that the goal of mediation is not to get rid of or to obsess with unpleasant thoughts, but to become more aware of your thoughts and emotions, and learn to move through or process them without getting stuck. it's about being real and expressing your emotions, while you also observe yourself, to me. Your thoughts and emotions can give you a clue as to who you are and what you want...but you want
to use them for that, and to be still underneath it all. Meditation, yoga and exercise are a part of that.
Information for this blog post was obtained from Kelly McGonigal's Your Brain on Meditation in Yoga Journal.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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.
Christy Turlington Quit Runway After Being "Picked Apart"
Even yoga guru and successful supermodel Christy Turlington was annoyed at being picked apart by French before a runway show after deemed "pregnant-looking" for their tiny-sized clothes.
How many women (or men who love them) don't want to have a chest, butt and some soft fat in places?
From Oprah: http://www.oprah.com/spirit/Christy-Turlingtons-Aha-Moment
How many women (or men who love them) don't want to have a chest, butt and some soft fat in places?
From Oprah: http://www.oprah.com/spirit/Christy-Turlingtons-Aha-Moment
Wednesday, May 05, 2010
Seventh Chakra: The Crown Center
Location: top of the head, brain, nerves, pineal gland, central nervous system
Human development: Energy used for self-realization and enlightenment
Positive manifestation: Bliss, peace, self-actualization, universal love
Negative manifestation: Abuse, despair, spiritual denial or religious
Associated illnesses: Brain tumors
Somatic sensations: Non-sensation, absence of sensation
Somatic concept: being, not doing; Integration; Results of direct experiences acquired from heightened, enhance awareness, intuition, and honest introspection
Yoga pose-movement: headstand, Salutation pose, Skull tapping
Human Potential: identification with sublime, integration, self-actualization, self-transcendence
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Human development: Energy used for self-realization and enlightenment
Positive manifestation: Bliss, peace, self-actualization, universal love
Negative manifestation: Abuse, despair, spiritual denial or religious
Associated illnesses: Brain tumors
Somatic sensations: Non-sensation, absence of sensation
Somatic concept: being, not doing; Integration; Results of direct experiences acquired from heightened, enhance awareness, intuition, and honest introspection
Yoga pose-movement: headstand, Salutation pose, Skull tapping
Human Potential: identification with sublime, integration, self-actualization, self-transcendence
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Sixth Chakra: The Third Eye
Location: Area between the eyebrows; eyes, face, pituitary gland and autonomic nervous system
Human development: Energy used for mental powers and greater self-awareness
Positive manifestation: Intuition, perceptive, rational cognition
Negative manifestation: Confusion, spaced out, over intellectualizing
Associated Illnesses: Headaches
Somatic sensation: Stillness or emptiness, expanding space
Somatic concept: body parts and people are connected in harmony
Yoga pose-moment: Child's, Dolphin and Repetitive seated bowing
Human Potential: Inspiration, clarity and deep understanding
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Human development: Energy used for mental powers and greater self-awareness
Positive manifestation: Intuition, perceptive, rational cognition
Negative manifestation: Confusion, spaced out, over intellectualizing
Associated Illnesses: Headaches
Somatic sensation: Stillness or emptiness, expanding space
Somatic concept: body parts and people are connected in harmony
Yoga pose-moment: Child's, Dolphin and Repetitive seated bowing
Human Potential: Inspiration, clarity and deep understanding
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Fifth Chakra: The Throat Center
Location: Throat, neck, shoulders, thyroid and parathyroid glands, respiratory system
Human Development: Energy used for commucniation and self-expression
Positive manifestation: Trust, truth, communication, creativity
Negative manifestation: Frustration
Associated illnesses: sore throat, thyroid or voice problems
Somatic sensation: Relaxed jaw, sincerity through grounding
Somatic concept: Settled, aware, body language agrees to spoken language
Yoga Pose-Movement: Hare, Fish, Child's poses
Human Potential: Authentic voice and effective, honest communication
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Human Development: Energy used for commucniation and self-expression
Positive manifestation: Trust, truth, communication, creativity
Negative manifestation: Frustration
Associated illnesses: sore throat, thyroid or voice problems
Somatic sensation: Relaxed jaw, sincerity through grounding
Somatic concept: Settled, aware, body language agrees to spoken language
Yoga Pose-Movement: Hare, Fish, Child's poses
Human Potential: Authentic voice and effective, honest communication
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Fourth Chakra: The Heart Center
Body Location: Center of chest, heart, hands, arms, lungs, thymus gland, lungs, and circulatory system
Human Development: Energy used for compassion, love, self-expression
Positive manifestation: harmony, unconditional love, acceptance, fulfillment
Negative manifestation: Grief, passive aggressive, attachment, insensitivity, sadness
Anticipated Illnesses: Cardiovascular problems, arthritis, hypertension, stroke
Somatic Sensation: Openness (form of expansion)
Somatic Concept: reach or spread out; inclusion for acceptance, confidence and serenity
Yoga pose-movement: Half shoulder stand, legs up against the wall, Simple Camel Pose
Human Potential: Compassion
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Human Development: Energy used for compassion, love, self-expression
Positive manifestation: harmony, unconditional love, acceptance, fulfillment
Negative manifestation: Grief, passive aggressive, attachment, insensitivity, sadness
Anticipated Illnesses: Cardiovascular problems, arthritis, hypertension, stroke
Somatic Sensation: Openness (form of expansion)
Somatic Concept: reach or spread out; inclusion for acceptance, confidence and serenity
Yoga pose-movement: Half shoulder stand, legs up against the wall, Simple Camel Pose
Human Potential: Compassion
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Third Chakra: Navel Center
Location: navel, solar plexus, liver, muscles, digestive system, pancreas, spleen
Human Development: Energy used in pursuit of power, achievement, social identity, and raw emotions
Positive Manifestation: Discipline, will power, self-control, and commitment
Negative manifestation: Greed, powerless, guilt, doubt, anger
Associated Illness: ulcers, hepatitis, hypoglycemia, gallstones
Somatic Sensation: Anticipation, grounding
Somatic Concept: Containment, confidence through preparation, courage and timeliness
Positive Aspect: intuition or gut feeling
Negative Aspect: Doubt or dread
Yoga Pose-Movement: Bow pose, Cat, Twist while sitting cross-legged
Human Potential: Assimilation; healthy emotional and energetic "digestion"
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Human Development: Energy used in pursuit of power, achievement, social identity, and raw emotions
Positive Manifestation: Discipline, will power, self-control, and commitment
Negative manifestation: Greed, powerless, guilt, doubt, anger
Associated Illness: ulcers, hepatitis, hypoglycemia, gallstones
Somatic Sensation: Anticipation, grounding
Somatic Concept: Containment, confidence through preparation, courage and timeliness
Positive Aspect: intuition or gut feeling
Negative Aspect: Doubt or dread
Yoga Pose-Movement: Bow pose, Cat, Twist while sitting cross-legged
Human Potential: Assimilation; healthy emotional and energetic "digestion"
Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.
Tuesday, May 04, 2010
Second Chakra
Sacral Center
Location: Sacral spine, bladder, kidney, genitals, gonads, ovaries, reproductive system
Human development: Energy used for sex and relationships
Positive manifestation: Passion, patience, endurance, creativity
Negative manifestation: frustration anxiety, fear
Associated illnesses: impotency, diabetes, kidney and bladder problems
Somatic sensation: urgency, tension from contained energy
Somatic concept: Rising up for creativity, growing and action
Yoga pose movement: Inclined plane, single let seated forward fold, seated spirals
Human Potential: Creativity
Location: Sacral spine, bladder, kidney, genitals, gonads, ovaries, reproductive system
Human development: Energy used for sex and relationships
Positive manifestation: Passion, patience, endurance, creativity
Negative manifestation: frustration anxiety, fear
Associated illnesses: impotency, diabetes, kidney and bladder problems
Somatic sensation: urgency, tension from contained energy
Somatic concept: Rising up for creativity, growing and action
Yoga pose movement: Inclined plane, single let seated forward fold, seated spirals
Human Potential: Creativity
Seven Chakras: Chakra One - Root Center
I am earning my continuing education credits to renew my International Sports Science Association certificate. I chose the course "Mind Body Healing" and am reading same book by Linda Christy Weiler, M.S. She reviewed the seven chakras. This information is taken from her book.
Location: Perineum, base of spine, feet, legs, bones, rectum, large intestine, adrenal glands, excretory system
Human development: Used for survival
Positive manifestation: safety, stability, acceptance
Negative manifestation: fear, avoidance distrust, insecurity
Associated illnesses: those that have to do with excretion
Somatic sensation: contraction or being grounded into the base of the body without fear of falling
Somatic concept: Letting go or detachment, stability, security, and support
Yoga pose Movement: Seated boat pose, seated hug-the-knees, rocking in cross-legged position
Human Potential: Survival
Location: Perineum, base of spine, feet, legs, bones, rectum, large intestine, adrenal glands, excretory system
Human development: Used for survival
Positive manifestation: safety, stability, acceptance
Negative manifestation: fear, avoidance distrust, insecurity
Associated illnesses: those that have to do with excretion
Somatic sensation: contraction or being grounded into the base of the body without fear of falling
Somatic concept: Letting go or detachment, stability, security, and support
Yoga pose Movement: Seated boat pose, seated hug-the-knees, rocking in cross-legged position
Human Potential: Survival
Monday, May 03, 2010
Glamour Cover
June's Glamour cover includes model Crystal Renn, size 12, as was shown on the today show. As I've posted before, I think the fashion and fitness industries should include toned and curvy models between the sizes of 6 and 10. Crystal is a beautiful woman, but is still plus-size. In addition, some photographs were air-brushed. She looks size 6 in one of them.
See http://www.glamour.com/
Some progress has been made at least.
See http://www.glamour.com/
Some progress has been made at least.
Friday, April 16, 2010
Lecture on Meditteranean Diet by Dr. Artemis Simopoulos
On April 15th at the Cathedral in New York City, world-renown author Artemis Simopoulos, MD, lectured on the Mediterranean diet in memory of Dr. Demetrios Flessas. Dr. Simopoulos is the President of The Center for Genetics, Nutrition and Health in Washington, DC, and one of the first researchers to discover the virtues of ω-3 fatty acids through her studies of the diets of the Mediterranean peoples. Through the Center for Genetics, Nutrition and Health, she and others conducted studies on the different Mediterranean diets, as well as Indian, Chinese, Western and other diets. She found that the diet of Greece, with its high amounts of ω-3 fatty acids, or “good fats” — as well as its excellent balance between the ω-3s and ω-6s — is the best of these diets. She is the author of several books, such as The Omega Diet: The Lifesaving Nutritional Program Based on the Diet of the Island of Crete, A Balanced Omega-6/ Omega-3 Fatty Acid Ratio, Cholesterol and Coronary Heart Disease), and Metabolic Control of Eating, Energy Expenditure and the Bioenergetics of Obesity and over 280 scientific papers. Having received her MD degree at the age of 23 from Boston University School of Medicine she was the youngest person to graduate from medical school in Massachusetts.
Dr. Simopoulos began with a slide of Hippocrates, who many centuries ago wrote about the importance of exercise combined with diet, genetics and a good home environment. She then talked about genotype, the environment and development producing phenotype, and presented the results of several studies on diet in easy-to-understand yet detailed graphs and charts. She focused on the importance of ω-3 fatty acids such as linolenic acid and the ratio of ω-6 fatty acids, such as linoleic acid, to ω-3 fatty acids. She stressed that, in Paleolithic times, people ate much more vegetables than today. In the diet then and in many vegetarian or eastern diets today, the ratio of ω-6:ω-3 fatty acids is close to 1:1. . Food production as we know it began about 10,000 years ago. Linoleic acid is plentiful in many vegetable oils, such as poppy seed, safflower, sunflower, and corn oils. The very healthy ω-3 fatty acids α-linolenic acid is found in vegetables common in Greek diet such as purslane, known as glystrida or antrahla in Greek [verify]. This is the eighth most commonly eaten wild plant in the world. Its ω-3 fatty acid content is much higher than spinach, red leaf lettuce and buttercrunch lettuce. Western diets are not as rich in this fatty acid as they used to be or as Mediterranean diets such as the Greek diet are today. Even when meat was incorporated into the diet, it did not include the chemicals and processing that we see today.
Genetics is not destiny through diet and exercise, we can get healthier. In fact, later in the lecture, she said that exercise induces different cellular pathways in the body than the aging process. She showed how, through the years, the consumption of Western diets high in fast food, red meat and processed foods that are often high in saturated fats and calories has increased through the years in the US and worldwide, and has been associated with diseases such as hypertension, atherosclerosis, and several cancers. The preferred diets by nutritionists are diets low in healthy fatty acids and monounsaturated fats, like those olive oil, and high in ω-6/ ω-3 fatty acids.
She went on to show several charts showing the ratio of ω-6: ω-3 fatty acids in various diets such as the Greek and Western diets. The Greek diet prior to 1960, which was closer to the authentic Greek diet, showed a higher percentage of ω-3 to ω-6 fatty acids as was the diet of Crete prior to 1960. Legumes such as lentils, “wild” vegetables know as “horta” in Greek, and fruits played and still play a huge role in keeping away heart disease and cancer. In recent years, fast food and snacks such as ham and cheese sandwiches have predominated in the Greek diet. As a matter of fact, Dr. Simopoulos stressed how much healthier and less full of saturated fats Greek cheeses such as feta and myzithra are compared to cheeses such as American and cheddar cheese. The Greek cheeses contain arachidonic (polyunsaturated ω-6 fatty acid), eicasopentaenoic (ω-3 fatty acid), docosapentaenoic and docosahexaenoic (ω -3 fatty acids), whereas US cheeses do not. The Indian diet in rural areas has an ω-6: ω-3 fatty acid ratio close to 5:1. However, in urban areas, perhaps because of the predominance of fast food and frying with ω-6–containing oils, the level of ω-6 fatty acid is much higher to that of ω-3 fatty acid. Another chart showed how people who ate diets high in polyunsaturated fats and fatty acids, such as those of Greenland Eskimos who ate a lot of fish fat, suffered from fewer incidences of cardiovascular deaths than those who ate other diets such as those in Europe and the United States. Moderate amounts of alcohol, especially red wine, were also found to prevent disease.
Livestock and poultry fed on grass instead of corn produce healthier milk, eggs, and meat because they contain ω -3’s. Feeding on these products, less common in Western diets, was associated with lower incidence of cardiovascular diseases and cancers. These products include pasta made from them.
In another study, Greek snails were found to have higher levels of ω-3 fatty acids than French snails.
Dr. Simopoulos advised that, in New York City, one can find purslane and other horta at the Union Square Farmer’s Market. She concluded with seven dietary guidelines of her book The Omega Diet published by Harper Collins:
The seven dietary guidelines of The Omega Diet
On the 5 to 8 of October 2010, Dr. Simopoulos will be in Ancient Olympia, Greece for the conference of the World Council on Genetics, Nutrition and Fitness for Health called “Healthy Agriculture, Healthy Nutrition and Healthy People”. For more information, visit http://ww.cgnh.net/wcgnfh/hahnhp
Dr. Simopoulos began with a slide of Hippocrates, who many centuries ago wrote about the importance of exercise combined with diet, genetics and a good home environment. She then talked about genotype, the environment and development producing phenotype, and presented the results of several studies on diet in easy-to-understand yet detailed graphs and charts. She focused on the importance of ω-3 fatty acids such as linolenic acid and the ratio of ω-6 fatty acids, such as linoleic acid, to ω-3 fatty acids. She stressed that, in Paleolithic times, people ate much more vegetables than today. In the diet then and in many vegetarian or eastern diets today, the ratio of ω-6:ω-3 fatty acids is close to 1:1. . Food production as we know it began about 10,000 years ago. Linoleic acid is plentiful in many vegetable oils, such as poppy seed, safflower, sunflower, and corn oils. The very healthy ω-3 fatty acids α-linolenic acid is found in vegetables common in Greek diet such as purslane, known as glystrida or antrahla in Greek [verify]. This is the eighth most commonly eaten wild plant in the world. Its ω-3 fatty acid content is much higher than spinach, red leaf lettuce and buttercrunch lettuce. Western diets are not as rich in this fatty acid as they used to be or as Mediterranean diets such as the Greek diet are today. Even when meat was incorporated into the diet, it did not include the chemicals and processing that we see today.
Genetics is not destiny through diet and exercise, we can get healthier. In fact, later in the lecture, she said that exercise induces different cellular pathways in the body than the aging process. She showed how, through the years, the consumption of Western diets high in fast food, red meat and processed foods that are often high in saturated fats and calories has increased through the years in the US and worldwide, and has been associated with diseases such as hypertension, atherosclerosis, and several cancers. The preferred diets by nutritionists are diets low in healthy fatty acids and monounsaturated fats, like those olive oil, and high in ω-6/ ω-3 fatty acids.
She went on to show several charts showing the ratio of ω-6: ω-3 fatty acids in various diets such as the Greek and Western diets. The Greek diet prior to 1960, which was closer to the authentic Greek diet, showed a higher percentage of ω-3 to ω-6 fatty acids as was the diet of Crete prior to 1960. Legumes such as lentils, “wild” vegetables know as “horta” in Greek, and fruits played and still play a huge role in keeping away heart disease and cancer. In recent years, fast food and snacks such as ham and cheese sandwiches have predominated in the Greek diet. As a matter of fact, Dr. Simopoulos stressed how much healthier and less full of saturated fats Greek cheeses such as feta and myzithra are compared to cheeses such as American and cheddar cheese. The Greek cheeses contain arachidonic (polyunsaturated ω-6 fatty acid), eicasopentaenoic (ω-3 fatty acid), docosapentaenoic and docosahexaenoic (ω -3 fatty acids), whereas US cheeses do not. The Indian diet in rural areas has an ω-6: ω-3 fatty acid ratio close to 5:1. However, in urban areas, perhaps because of the predominance of fast food and frying with ω-6–containing oils, the level of ω-6 fatty acid is much higher to that of ω-3 fatty acid. Another chart showed how people who ate diets high in polyunsaturated fats and fatty acids, such as those of Greenland Eskimos who ate a lot of fish fat, suffered from fewer incidences of cardiovascular deaths than those who ate other diets such as those in Europe and the United States. Moderate amounts of alcohol, especially red wine, were also found to prevent disease.
Livestock and poultry fed on grass instead of corn produce healthier milk, eggs, and meat because they contain ω -3’s. Feeding on these products, less common in Western diets, was associated with lower incidence of cardiovascular diseases and cancers. These products include pasta made from them.
In another study, Greek snails were found to have higher levels of ω-3 fatty acids than French snails.
Dr. Simopoulos advised that, in New York City, one can find purslane and other horta at the Union Square Farmer’s Market. She concluded with seven dietary guidelines of her book The Omega Diet published by Harper Collins:
The seven dietary guidelines of The Omega Diet
On the 5 to 8 of October 2010, Dr. Simopoulos will be in Ancient Olympia, Greece for the conference of the World Council on Genetics, Nutrition and Fitness for Health called “Healthy Agriculture, Healthy Nutrition and Healthy People”. For more information, visit http://ww.cgnh.net/wcgnfh/hahnhp
Childhood Obesity Soaring in Rural America -- Businessweek by Serena Gordon
(copied) FRIDAY, April 9 (HealthDay News) -- In the past 35 years, the percentage of overweight or obese children in one Louisiana town has more than tripled, new research shows.
In the early 70s, fewer than one in six children (14.2 percent) in the town of Bogalusa was overweight or obese. By 2008-2009, almost half of the town's children and teens (48.4 percent) fell into those categories, according to a study in the April issue of Pediatrics.
The startling findings come on the heels of a more encouraging study, published in January in the Journal of the American Medical Association (JAMA), that found overweight and obesity rates across the United States appeared to finally be leveling off.
"These findings show that we still have a long way to go as a nation to get where we need to be with childhood obesity," said study author Stephanie Broyles, an assistant professor and epidemiologist at the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge.
"Our national goal was 5 percent for childhood obesity by 2010, and we're nowhere near that. This needs to remain a high priority," she said.
The JAMA study found that 16.9 percent of American children are obese.
In the current study, Broyles and her colleagues used data from the Bogalusa Heart Study, a long-term community-based study to assess the natural history and development of heart disease from childhood through adulthood. Bogalusa is a semi-rural town, according to the study.
At the start of the study in 1973, Bogalusa was a community of about 20,000 people, with 65 percent white and 35 percent black residents. In 2008-2009, the researchers found that the population had shrunk to about 13,000 people and was 57 percent white and 41 percent black.
Between the two study periods, the rates of overweight and obesity tripled in Bogalusa. The researchers didn't find any significant differences in the rates of overweight and obesity between the races. Data on family incomes and education levels weren't available.
Broyles pointed out that this study wasn't meant to single out Bogalusa, but to highlight a growing disparity between town and country. "Rural children may be more at risk for overweight and obesity," she said.
"In places like Bogalusa, you almost have a food desert. Access to whole wheat bread choices, fresh fruits and vegetables are typically more limited," she explained.
And, she said, she doesn't think Bogalusa is the only place experiencing unusually high levels of overweight and obesity in children.
Dr. Goutham Rao, clinical director of the Weight Management and Wellness Center at Children's Hospital of Pittsburgh, agreed that it's likely there are other areas of the country also experiencing substantially higher rates of childhood overweight and obesity. "What I'm hoping is that this study doesn't indicate that we have a growing dichotomy where a huge chunk of the country is getting better, but poorer, rural communities may be getting worse."
Although access to food and physical activity opportunities may be more limited in rural areas, Rao said parents shouldn't just resign themselves to having heavy kids. "There are a lot of things that families can do to reverse this problem. You're definitely more vulnerable because of your environment, but even in Bogalusa, not everyone is becoming overweight," he said.
Rao and Broyles recommended strategies such as limiting TV and computer time, encouraging physical activity and eating together as a family. They also recommended making healthier food choices whenever possible.
Broyles said that the communities and schools need to be involved, too. Schools need to offer healthy food choices and encourage physical activity. Communities can add sidewalks and parks and create safe places for kids to move around, she said.
"There many pieces to the puzzle," Broyles said. "It's not all on the shoulders of the parents. Schools have a role to play; the community has a role to play; and decision-makers and politicians have a role to play. Everyone needs to recognize that this is a really important problem."
More information
For more on overweight and obesity in children, including prevention advice, visit Nemours Foundation's KidsHealth.
SOURCES: Stephanie Broyles, Ph.D., assistant professor and epidemiologist, Pennington Biomedical Research Center, Louisiana State University, Baton Rouge, La.; Goutham Rao, M.D., clinical director, Weight Management and Wellness Center, Children's Hospital of Pittsburgh, University of Pittsburgh Medical Center; April 2010 Pediatrics
In the early 70s, fewer than one in six children (14.2 percent) in the town of Bogalusa was overweight or obese. By 2008-2009, almost half of the town's children and teens (48.4 percent) fell into those categories, according to a study in the April issue of Pediatrics.
The startling findings come on the heels of a more encouraging study, published in January in the Journal of the American Medical Association (JAMA), that found overweight and obesity rates across the United States appeared to finally be leveling off.
"These findings show that we still have a long way to go as a nation to get where we need to be with childhood obesity," said study author Stephanie Broyles, an assistant professor and epidemiologist at the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge.
"Our national goal was 5 percent for childhood obesity by 2010, and we're nowhere near that. This needs to remain a high priority," she said.
The JAMA study found that 16.9 percent of American children are obese.
In the current study, Broyles and her colleagues used data from the Bogalusa Heart Study, a long-term community-based study to assess the natural history and development of heart disease from childhood through adulthood. Bogalusa is a semi-rural town, according to the study.
At the start of the study in 1973, Bogalusa was a community of about 20,000 people, with 65 percent white and 35 percent black residents. In 2008-2009, the researchers found that the population had shrunk to about 13,000 people and was 57 percent white and 41 percent black.
Between the two study periods, the rates of overweight and obesity tripled in Bogalusa. The researchers didn't find any significant differences in the rates of overweight and obesity between the races. Data on family incomes and education levels weren't available.
Broyles pointed out that this study wasn't meant to single out Bogalusa, but to highlight a growing disparity between town and country. "Rural children may be more at risk for overweight and obesity," she said.
"In places like Bogalusa, you almost have a food desert. Access to whole wheat bread choices, fresh fruits and vegetables are typically more limited," she explained.
And, she said, she doesn't think Bogalusa is the only place experiencing unusually high levels of overweight and obesity in children.
Dr. Goutham Rao, clinical director of the Weight Management and Wellness Center at Children's Hospital of Pittsburgh, agreed that it's likely there are other areas of the country also experiencing substantially higher rates of childhood overweight and obesity. "What I'm hoping is that this study doesn't indicate that we have a growing dichotomy where a huge chunk of the country is getting better, but poorer, rural communities may be getting worse."
Although access to food and physical activity opportunities may be more limited in rural areas, Rao said parents shouldn't just resign themselves to having heavy kids. "There are a lot of things that families can do to reverse this problem. You're definitely more vulnerable because of your environment, but even in Bogalusa, not everyone is becoming overweight," he said.
Rao and Broyles recommended strategies such as limiting TV and computer time, encouraging physical activity and eating together as a family. They also recommended making healthier food choices whenever possible.
Broyles said that the communities and schools need to be involved, too. Schools need to offer healthy food choices and encourage physical activity. Communities can add sidewalks and parks and create safe places for kids to move around, she said.
"There many pieces to the puzzle," Broyles said. "It's not all on the shoulders of the parents. Schools have a role to play; the community has a role to play; and decision-makers and politicians have a role to play. Everyone needs to recognize that this is a really important problem."
More information
For more on overweight and obesity in children, including prevention advice, visit Nemours Foundation's KidsHealth.
SOURCES: Stephanie Broyles, Ph.D., assistant professor and epidemiologist, Pennington Biomedical Research Center, Louisiana State University, Baton Rouge, La.; Goutham Rao, M.D., clinical director, Weight Management and Wellness Center, Children's Hospital of Pittsburgh, University of Pittsburgh Medical Center; April 2010 Pediatrics
New Study on Women and Fat
A new study by neuroscientist Mark Allen and colleagues at Brigham Young University in Provo, Utah shows that regular weight women who looked at fat images and probably pictured themselves as fat have a spike in brain activity in the same area that anorexic women have when they picture themselves overweight. This may be due to anxiety stemming from society pressure and media images to be thin. Men do not have a similar spike in brain images, except for male body builders, who had similar activity as bulimic women. The spike of activity was in the brain region known as the medial prefrontal cortex, thought to be involved in self-reflection and evaluation of self-worth.
New studies would need to include overweight people. They may see a spike when seeing thin images or asked to picture themselves thin.
To read more, see http://news.yahoo.com/s/livescience/allwomenworryaboutgettingfatstudysuggests
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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 studies would need to include overweight people. They may see a spike when seeing thin images or asked to picture themselves thin.
To read more, see http://news.yahoo.com/s/livescience/allwomenworryaboutgettingfatstudysuggests
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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.
Hamstrings with Swiss Ball
Lie down on a mat. Place your arms where comfortable. Bend your knees. Put your right ankle on top of a Swiss ball. Keep your other foot on the floor. Using your right ankle, bring the Swiss ball toward and away from you. Repeat for five sets of the repetitions. Repeat for the other leg. To make the exercise harder, lift your legs from the mat throughout each set.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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 .
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.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 .
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