Exercising With Asthma

Asthma is a chronic disease of the airways. Bronchial passages become inflamed and narrowed in response to triggers like cold air, exercise, smoke, pet dander, dust mites and stress. Breathing becomes labored and difficult and in extreme cases, asthma attacks can be fatal. Asthma affects about 25 million people in the US according to the National Institutes of health, and 300 million worldwide.

Check out this video on Exercising With Asthma!

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Osteoporosis: Is Your Thigh Bone Like The Eiffel Tower?

Osteoporosis Awareness MonthMay, is Osteoporosis Awareness Month.I first became interested in bones as a young dancer (about 200,000 years ago, in the Mid Paleolithic era). I was studying body alignment and I became fascinated with the skeleton and the remarkable living tissue that makes up our bones. I was intrigued by the intricate architectural structure of bone.

Osteoporosis Awareness MonthThere’s the smooth, hard shell we see on the outside called cortical bone, and the amazing crisscrossed, honeycomb like structure on the inside called trabecular bone. The combination of cortical and trabecular bone make our skeletons, strong, light, flexible and efficient.

The structure of trabecular bone is the secret ingredient. The trabecular bracing structure is located at precisely the correct angles to absorb the maximum force.

So when you jump over a puddle or run for a bus, it’s the trabecular bracing that directs the force to the strongest part of your skeleton and prevents a bone from breaking.

Most of us aren’t aware of our beautiful bone structure. But, it hasn’t gone unnoticed or unutilized.

The structure of trabecular bone was copied by the French bridge builder Gustave Eiffel, who wanted to build the tallest man-made structure in the world. When he built the Eiffel tower in 1889, he calculated the positioning of the braces in the curves of the legs to direct any force like high winds on the entire structure to the strongest area; the four legs. This is why the Eiffel tower continues to stand the test of time.

That’s fine for an iron tower. If part of it becomes weakened you can see it and fix it. But what happens to weakened or damaged areas of our skeletons?

I was astonished to find out that bones are pretty smart. They don’t grow to adult size and then stop.

Osteoporosis Awareness MonthOur skeletons are constantly getting rid of old weakened bone tissue and replacing it with new healthy bone. Osteoporosis Awareness MonthIn a process called remodeling, old weakened areas are broken down and replaced with new well-formed tissue. Our bodies replace about 10 percent of our bone each year.

Osteoporosis Awareness MonthIn bones with osteoporosis, the remodeling process has gotten out of whack.Those sturdy crisscrossed structures disappear and bones get weak and start to fracture. Fractures occur most often where there is the most trabecular bone.

The three areas most at risk for osteoporotic fracture are the spine has the most trabecular bone. So, if you have osteoporosis, the vertebrae start to squash under the weight of the torso. The thighbone at the hip is next. It can break just stepping off a curb. And the wrist will likely break if you put out your hands to catch yourself in a fall.

Osteoporosis Awareness Month

But there’s a lot you can do to prevent osteoporosis and maintain bone health. Weight bearing exercise like walking, jogging, aerobic dance and weight resistance training, stimulate the remodeling process and promote bone growth.

Exercise should be site specific. Do weight bearing and resistance exercises for the whole body but pay special attention to the areas most at risk; the spine, the hip and the wrist. Calcium and Vitamin D are also important.

Remember your bones are living tissue. Take care of them and they’ll take care of you.

It’s Never Too Late To Take Care Of Your Bones!

 Mirabai Holland Offers SPECIAL 25% OFF ALL Skeletal Fitness DVD PRODUCTS UNTIL 5-31-17

Mirabaiby Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

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It’s Fashion Flash Monday!

Fashion FlashMirabai Holland, Health & Wellness Blogger  from  MovingFreeWithMirabai.com  welcomes you to Fashion Flash FABULOUS SPRING Edition!

Spring is a time for rebirth and renewal and to shed and discard old behaviors with new positive ones

Our team of expert Fashion Flash Bloggers inspire and give you the best in Fashion, Beauty, Health, and Lifestyle and Style.

 

 

No-nonsense beauty blog logoAre peptides the secret to  youthful skin?  Deb of  No-Nononsense investigates.

 

 

 

 

ready_or_not_screen_print_boston_artist_nick_ward2Allison from Never Say Die Beauty moved beyond her well over 40 comfort zone of matte eyeshadow and bought the limited edition Tarte Make Believe In Yourself Eye & Cheek Palette inspired by unicorns! See if you think it would work for you!

 

 

society-wellness BANNER_FASHION FLASHSociety Wellness shares information about a much loved herb called Rhodiola. Find out all that Rhodiola has to offer

 

 

 

 

 

Glamour-Granny-Travels-logo-FFWhat I had in mind when setting off for a five day trip to Oman last year , was a vacation of nothing more than relax, rest and luxury.

 

 

 

 

Second-LivesSpeaking of health care, Jeanne Pinder made a second life out of deciphering medical costs for consumers.  If only we can get her connected with our House and Senate!!

 

 

 

PAINTED LADIES-3-300x111Enter to win a bottle of Paula’s Choice RESIST Omega+ Complex Serum over at Painted Ladies!

 

 

 

 

 

 

BEAUTY INFO ZONE LOGO HEART

What’s it like to find the perfect foundation? Lisa from Beauty Info Zone has the answer to that with a luxurious product that’s changing her makeup routine.

 

 

 

 

 

PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62Prime Beauty has a sweet and inexpensive gift Mom will love! Farmhouse Fresh This Bunny Loves You will pamper Mom and leave her smelling like a warm hug!

 

 

 

 

mamainheelsPlease join Janise and her family by putting on your ‘Noses On’ to benefit children and young people in poverty and champion their right to be happy and healthy.

 

 

 

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Barbara Hannah Grufferman, author, speaker and Bone Health Ambassador for the National Osteoporosis Foundation invites you to take the #JumpingJackChallenge to celebrate National Osteoporosis Month! Here’s how . . .

 

 

 

May is Osteoporosis Prevention Month! It’s Never Too Late To Take Care Of Your Bones!

 Mirabai Holland Offers SPECIAL 25% OFF ALL Skeletal Fitness DVD PRODUCTS UNTIL 5-31-17

Mirabaiby Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

Put in coupon code BONES at Checkout! PLUS Free USA Shipping!

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

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Osteoporosis: What Does Buying A Purse Have To Do With It?

We all have a lot to lose if we take a serious fall. Assuming we survive, the effects can be life altering. And if you have osteoporosis, what would have been a minor slip and fall for others, could have devastating consequences for you. Here’s a fall prevention video that should be of interest to anyone interested in staying upright.

Osteoporosis Fall Prevention Video

There’s a story that prompted me to post this video and write this article. Here it is.

OsteoporosisI have a friend who had been eyeballing this cute little red purse for a couple of months.  She didn’t need it but she wanted it and sort of became obsessed with it.

She’d visit it online and wave to it in the store. But, there’s no way she was going to buy that purse because wanting it that bad made her feel a little stupid.

Well, the darn thing went on sale the other day at 40-percent off and another 10-percent off with her store card. Now, of course, she had to have that red bag.

Apparently, so did every other woman in the United States. Because, she had it in her online shopping cart and by the time she got her credit card out, it was no longer available. It had been snatched right out of her cart.

She was furious. She felt violated. “How dare they sell MY red purse?”

She called the company.  They apologized and looked for one in their inventory anywhere. They gave her stores and a warehouse to call and reserve it before the last one could be sold. She called around for over an hour and finally got to someone who found one in California and ordered it for her.

As she was patting herself on the back for her investigative skills and persistence my friend had an aha! moment. She had recently been diagnosed with osteoporosis. Her doctor had given her a list of endocrinologists he’d be comfortable recommending but she hadn’t even looked at it, let alone researched it.

“I had been meaning to but I had been putting it off for no good reason. I thought why on earth don’t I apply that same purse passion to taking charge of my own health care?”

She thought about it for a minute and the answer she came up with unnerved her a little. “Health care is not sexy,”  Purses are sexy! Purses are sexier than being healthier and maybe living longer? Eek!

But health is sexy! Quality of life is sexy!

As she started to Google the doctors on the list, she began to sing a parody to that old rock song.
“I’m too sexy for my purse, too sexy for my mouse pad, but not too sexy for my doctor’s office. Maybe a little bit too sexy, but I’m goin’ anyway.”

I think perhaps my friend has touched a nerve in many of us. Would we really rather look good than to feel good?

Sure seems like it. I think it’s that very premise that prompted an ad agency to come up with a TV commercial for a dietary supplement featuring a sexy dancing X-ray skeleton of a baby boomer model that’s protecting her looks by protecting her bones.

It got my attention. If you can’t get them to do it for health, get them to do it for beauty. Twistedly brilliant!

So I guess, if beauty is your motivation, go for it; especially when the health comes with it.
But what do you do if you already have osteoporosis like my friend, or have low bone mass, or you just have the good sense to want to take of your bones?

Osteoporosis And Calcium

I asked Susan Randall, MSN, FNP-BC, Senior Director, Science and Education at the National Osteoporosis Foundation and she said:

Getting enough calcium in our diet is really important. The NOF recommends
an intake of 1,000 miligrams for adult women from age 50 or younger, and age 51 and older — 1,200 milligrams a day for adult women. If a woman isn’t paying enough attention to calcium in her diet she puts herself at risk. But more is not necessarily better when it comes to calcium. Neither women nor men should get more than about 2,000 milligrams a day.

She also said “Weight bearing exercise actually builds bone in youth and will help maintain bone.”

When I asked her about fall prevention she said, “As we get older the type of exercise changes a little bit. We still have to do some impact work but it has to be safe to avoid injury and falls so you want to add balance training, flexibility training, and safe movement to make sure the individual is able to stay active and healthy.”

So what’s the takeaway here? My takeaway is if you like standing on your own two feet, taking care of your bones is about as sexy as it gets.

May is Osteoporosis Prevention Month! It’s Never Too Late To Take Care Of Your Bones!

 Mirabai Holland Offers SPECIAL 25% OFF ALL Skeletal Fitness DVD PRODUCTS UNTIL 5-31-17

Mirabaiby Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

Put in coupon code BONES at Checkout! PLUS Free USA Shipping!

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

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Osteoporosis Prevention Diet

Osteoporosis Prevention DietOsteoporosis Prevention Diet? EEK! One more thing to worry about? What ever happened to “these are our golden years”?. Sounds like more bad news but it’s not. True, our bodies can lose up to 40% of their bone mass in the 10 years following menopause. And true, if we don’t do something we could easily end up with osteoporosis. But also true, the fix for this is both easy and delicious.

It’s important to get enough calcium, Vitamin D in your bone healthy diet.  As we age  bodies become less efficient at absorbing these nutrients.

Here are some recommendations.

If you’re 50 or over you should make sure you’re getting a total calcium intake of at least

1200 milligrams daily and a Vitamin D intake of at least 800 to 1000 units daily.

Osteoporosis Prevention Diet

Here are some sources of dietary calcium:

  •  Dairy Products including milk, yogurt and cheese
  • Nuts such as almonds and various green vegetables such as broccoli
  •  Fish with bones such as sardines, and mackerel and calcium fortified juices and cereals.

So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don’t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.

Sources of Vitamin D include:

  • Fatty fishes such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.
  • Although your skin can make vitamin D when exposed to sunlight, sun block prevents vitamin D production.

By now you’re making up your own healthy bones recipes so I don’t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie do I?

But if you’re like most people and wear sun block and don’t get enough D in your diet you’ll need to take a supplement to get your 800-1000 units of Vitamin D.

MORE Osteoporosis Prevention Diet  DO’s

Research suggests nutrients such as magesium, potassium, Vitamins A, K & C found in certain vegies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of vegies daily.

Here is a list for your concoctions:

  • Magesium include: Raisins, potatoes, sweet potatoes, plaintains, squash, artichokes, beet and collard greens.
  • Potassium include: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.
  • Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach
  • Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.
  • Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red

    Osteoporosis Prevention Diet NO’S

One bit of bad news is too much alcohol or caffeine can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.

So that’s my quickie eating for your bones report. Don’t try that smoothie; it’s nasty.

SKET ULTRA KITMay is Osteoporosis Prevention Month! It’s Never Too Late To Take Care Of Your Bones!

 Mirabai Holland Offers SPECIAL 25% OFF ALL Skeletal Fitness DVD PRODUCTS UNTIL 5-31-17

by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

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Bone Healthy Diet

Bone Healthy DietBone healthy Diet? EEK! One more thing to worry about? What ever happened to “these are our golden years”?. Sounds like more bad news but it’s not. True, our bodies can lose up to 40% of their bone mass in the 10 years following menopause. And true, if we don’t do something we could easily end up with osteoporosis. But also true, the fix for this is both easy and delicious.

It’s important to get enough calcium, Vitamin D in your bone healthy diet.  As we age  bodies become less efficient at absorbing these nutrients.

Here are some recommendations.

If you’re 50 or over you should make sure you’re getting a total calcium intake of at least

1200 milligrams daily and a Vitamin D intake of at least 800 to 1000 units daily.

Here are some sources of dietary calcium:

  •  Dairy Products including milk, yogurt and cheese
  • Nuts such as almonds and various green vegetables such as broccoli
  •  Fish with bones such as sardines, and mackerel and calcium fortified juices and cereals.

So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don’t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.

Sources of Vitamin D include:

  • Fatty fishes such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.
  • Although your skin can make vitamin D when exposed to sunlight, sun block prevents vitamin D production.

By now you’re making up your own healthy bones recipes so I don’t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie do I?

But if you’re like most people and wear sun block and don’t get enough D in your diet you’ll need to take a supplement to get your 800-1000 units of Vitamin D.

MORE BONE HEALTH DIET DO’s

Research suggests nutrients such as magesium, potassium, Vitamins A, K & C found in certain vegies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of vegies daily.

Here is a list for your concoctions:

  • Magesium include: Raisins, potatoes, sweet potatoes, plaintains, squash, artichokes, beet and collard greens.
  • Potassium include: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.
  • Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach
  • Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.
  • Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red and green peppers, broccoli and brussel sprouts and cauliflower.

BONE HEALTHY DIET NO’s

One bit of bad news is too much alcohol or caffeine can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.

So that’s my quickie eating for your bones report. Don’t try that smoothie; it’s nasty.

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New Beginnings

New BeginningsNew Beginnings!

As I grow older I realize I need to remember those moments that continue to have meaning and help all of us recreate ourselves!

Here’s a poem I wrote many years ago about myself as a very young girl experiencing Spring. I am sure you have your own experiences that are transformational too.

New Beginnings

Her small hands reach into the garden
for pansies.
She strokes them against each cheek
black and purple velvet.

She lies on the ground
face up
mouth open
ready to swallow
the maple tree.

Butterflies kiss her sleeves
as she nose-dives
into the roots
and inhales
the smell of birth.

The yard is safe.
Her legs kick
swinging dirt
digging deeper
for a secret
from the darkness.

She finds none.

Happy Holidays everyone!

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Strength Workout Outdoors

Strength Workout Outdoors Strength Workout Outdoors. It’s time to jump start your exercise program. You can enjoy the weather while you get into shape.

Here are five easy exercises to tone you up; no equipment necessary. Try doing them every other day. For the first three start with eight reps and build up to 16. For the last two (isometric exercises) hold for 10 seconds and build up to 30 seconds. With all these exercises, remember to exhale on the exertion.

In a matter of a few weeks you should feel your body getting stronger and see it get shapelier.

Warm-up by taking a 10-minute walk. By the tenth minute, it should be brisk enough for you to just barely carry on a conversation.

Strength Workout Outdoors Video

Stop at a wall, a tree or a fence, and do these five exercises: two for your upper body and three for your lower.
Standing Push-ups:

Stand facing a surface, with legs hip width apart and place hands shoulder width apart. Keeping your body straight, lower yourself down to the surface and then push back upright again.  Muscles Worked: Chest, Triceps, and Shoulders

Calf Raises:
Face surface and hold on for balance. With feet together pointing straight ahead, slowly lift your body up on to your toes, while tightening calf, abs and buttocks muscles. Then slowly lower yourself back down again.  Muscles worked: calves, abs, and buttocks.
Squats:
Face surface, legs hip with apart. Hold on for balance. Shift weight back into heels. Keeping back straight, abs pulled in; gently bend at the knees and squat to about a 90-degree angle. Hold for a moment, then, using just your leg muscles, return to an upright position.  Muscles worked: Front of thigh (Quads), Back of thigh, (Hamstrings) Buttocks, Abs
Wall Sit:
Stand against surface for back support. Holding on as needed for balance, slide down to a sitting position against wall, knees at about a 90-degree angle. Pull your abs in and hold for 10 to 30 seconds.  Muscles worked: Thighs and Abs
Upper Back Squeeze:
Stand with your back to the surface, feet shoulder width apart. Place hands behind you on surface. Straighten your arms behind you and squeeze your shoulder blades together. Hold for 10 to 30 seconds.  Muscles worked: Back, Shoulders, Back of arms (Triceps)

Have fun and get strong with this strength workout outdoors!

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40+ Women Fashion flash News

Fashion FlashFashion Flash Fab’s Host is Melanie from http://www.societywellness.com

Melanie is a healthy lifestyle blogger bringing you all the best news and deals for women over 40. She shares her health, nutrition, vitamins and more.

Join her and the rest of the Fashion Flash Team with the latest in health, wellness, fashion, beauty, and travel.

We strive to help you be and stay fabulous!  READ MORE:

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Personal Training Abuse

Personal Training AbuseAre you experiencing personal training abuse? A friend was describing her personal training sessions to me and said,“ there’s a fine line between coaching and abuse”.

The whole idea is to find someone who you like, and who likes you to be your teacher and motivator.

Your trainer should teach you to exercise safely and effectively. She/he can motivate you to love exercise by making it fun.

And if you love exercise, you can get and stay fit for a lifetime.

Personal Training Certs

Certification by a national certifying organization and experience are also key. Make sure your trainer is certified and has several years of experience. Meet the person, and make sure you click. If you’re not sure, keep looking.

Don’t be shy about asking to see her/his personal training certification. Ask for client references too, (and call them).

Here are some of the top certifying bodies in the USA:

American College of Sports Medicine (ACSM)

National Strength & Conditioning Association (NSCA)

National Academy of Sports Medicine (NASM)

American Council on Exercise (ACE)

Aerobics & Fitness Association of America (AFAA)

If you are living in another country check out the top Personal Training certs in your area

and make sure your trainer is certified by one of them.

Finding the right trainer can be a daunting task but when it’s right, its music.

By the way, this training partnership is a two way street. No trainer wants to be treated like a servant or even an employee. Treat your trainer as you’d like to be treated and you may make a lifelong friend,

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For more information on exercise and exercise videos for Women Over 40 please visit MirabaiHolland

 

 

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