It’s Fashion Flash Monday!

Posted on November 5, 2013 by Mirabai

This week’s Fashion Flash host is Shelley from Still Blonde After All These Years, Giveaway-Central for the best in Fashion & Beauty products for women 40 plus.

And over at Black Cat Plus, we have a Fall Sale Going On!! Check it out!! – See more at: http://www.blackcatplus.com/blog/fashion-flash-fall-edition-2/#sthash.UQZacO94.dpuf

The rest of us brilliant Fashion Flashers have an ecclectic mix of essential information for you. Tune in to the latest in fashion, beauty and health for women over 40.

Check us out and let us know what you think!

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Fashion Flash For Women 40+ Fashion, Fitness & Beauty

Posted on October 28, 2013 by Mirabai

This week’s Fashion Flash host is Black Cat Plus, the Fashion resource for Fab Plus Size women. Editor Jodell Raymond has chosen the best of Fall Fashions! Check out the Fall Sale at Black Cat Plus!

And over at Black Cat Plus, we have a Fall Sale Going On!! Check it out!! – See more at: http://www.blackcatplus.com/blog/fashion-flash-fall-edition-2/#sthash.UQZacO94.dpuf

For the rest of us brilliant Fashion Flashers have an ecclectic mix of essential information for you. Tune in to the latest in fashion, beauty and health for women over 40.

Check us out and let us know what you think!

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Fashion Flash: Fashion, Fitness, & Beauty For Women 40+

Posted on September 16, 2013 by Mirabai

Today’s Fashion Flash Host is our newest member Shelley from Stillblondeafterallthese years.

We welcome her blondness to our Fashion Flash fold. Her insights are keen and her giveaways are legendary.

Click in for everything the over 45 Fashionista could want.

The rest of us on the Fashion Flash team have been blogging our brains out to bring you fabulous features in fashion, beauty, fitness and femininity.

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Managing Our Weight: Through Thick and Through Thin By Mirabai Holland © 2013

Posted on June 14, 2013 by Mirabai

For me, maintaining my proper weight is a constant struggle but it is one I embrace and so can you. Remember, the real reason for food is to keep us alive and well. It is not the enemy.

The key elements of maintaining a proper weight are learning to control portion size, eating a balanced diet, getting in touch with your hunger and exercising on a regular basis. Though exercise has always helped to burn calories, lose body fat and keep muscle tone, exercise alone will not keep your weight in check. Eating only when you are truly hungry can help you stay on track. Many of us engage in emotional eating: we eat when bored, depressed angry or even happy. To curb this tendency we must reckon with our inner selves. This can be getting on a scale, putting on a pair of pants that used to fit, and writing down what we are putting into our mouths.

Choosing healthful foods is integral to feeling good and possibly preventing diabetes, cancer and heart disease and numerous other health problems. Between fast food and vending machines, it’s often a challenge to eat basic foods that are not prepared or processed with too much salt, sugar and preservatives. Yet a wealth of fresh vegetables, fruits, dried beans, whole grains and nuts are available if you just know what to look for and make time to prepare nutritious meals.

As we age, our immune systems become more vulnerable – especially if we are recovering from illness. The food and agriculture industries are allowed by the FDA to use a multitude of pesticides, antibiotics, hormones and even insect-based dyes to produce as much food as cheaply, and therefore profitably, as possible.

The movement toward organic foods and support for local farming in the U.S. has grown as more people become aware and concerned about the untested and unlabeled additives in our food supply. Although organic foods are often more expensive, the cost can be balanced by avoiding non-nutritious prepared foods – such as snack items, candy, sugary sodas and frozen meals – while choosing fresh produce, dried beans, whole grains and a limited amount of low fat dairy and lean meat and poultry.

Here is an important meal tip; eat a healthy breakfast. Why? It will give you energy to last through the morning so that you are not ravenous and prone to overeating at lunch. For the longest-lasting energy, balance three types of food in your breakfast: A serving of whole grains (a piece of whole wheat toast, a half-cup of oatmeal or a serving of whole-grain cereal per size listed on the package); two servings of fruits (which can include a glass of 100 percent juice) and a bit of low fat protein – such as yogurt, an egg, reduced-fat cheese, or skim milk on whole grain cereal. In calories and nutrition, it will beat a sugary, fatty pastry any day. Studies show that women who eat a healthy breakfast each day have an easier time maintaining a healthy weight.
Informative food-related web sites are:

Center for Science in the Public Interest (www.cspinet.org)
American Institute for Cancer Research (www.aicr.org)
USDA Food and Drug Administration (www.nutrition.gov)
Organic Consumers Association (www.organicconsumers.org)

More info on exercise and health issues for women over 50 visit www.mirabaiholland.com

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Easy Exercise Video by Mirabai Holland Get Started With Just 5 minutes

Posted on May 24, 2013 by Mirabai

Get started right now with a 5 minute Easy exercise video for women over 40 looking for a beginner exercise routine. Based on my Moving Free Technique which combines the joy of dance with the science of exercise. Shape-up, burn calories, build stamina, strength and flexibility. Ease into the best shape of your life.

As a beginner, exercises should be easy. Getting fit doesn’t have to feel like getting your teeth drilled. My easy exercises disconnect the pain from the gain. If you enjoy exercising today you’ll look forward to doing it tomorrow.

For more information on my Ease-in System please click here

Working Out: Can You Gain Without The Pain? by Mirabai Holland ©2013

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Got an Issue? I’ve got an Exercise For That! by Mirabai Holland ©2013

Posted on April 19, 2013 by Mirabai

I’ve gotten a cluster of emails lately asking about these three issues. So I thought I’d share the questions and the answers.

Q: I’ve recently hurt my right shoulder. My doctor said it was a rotator cuff injury. I went through physical therapy but my shoulder still hurts sometimes. My doctor wants me to do some post-rehab exercise to continue to rebuild the muscles. What exercises can I do at home? And are there any exercises I should avoid?

A: Rotator cuff injuries can take a long time to heal. While your shoulder still hurts don’t do any movements higher than shoulder level. Check with your doctor first. But here’s a classic exercise to help strengthen that area. Its called external rotation.

Get a resistance band and sit in a chair with arms. Tie one end of the band to the left arm of the chair. Sit up straight feet shoulder width apart. Hold your right arm in front of you, bent at 90 a degree angle, palm up. Grab the band in about the middle. Keep your elbow close to your side but not touching. Pull the band laterally away from your body while exhaling. Hold for 5 seconds and gently release. Start with 1or 2 and build up to 6-8 repetitions over a couple of weeks.

If you don’t have a resistance band, use a towel or scarf.

Q:I’ve never had a great sense of balance and it seems to be getting worse as I get older. What exercises can I do to improve my balance.

A:Loss of balance is quite common as we age.

Stand with your heels touching, feet turned out. Slowly pick up one leg and place the sole of your foot against your opposite calf or knee. Holding on to a wall, slowly bring your other arm out and over your head. When you feel ready, let go and bring the other arm up. Hold for about 10 seconds (or as long as you can).

When it gets too easy, try doing it with your eyes closed.

Q: I wake up in the middle of the night and I have trouble getting back to sleep. I worry about everything, my finances, my kids careers, my golf game. I’ve tried the usual get back to sleep stuff and its not working. I don’t want to take drugs. Any ideas?

Stress kills. And it’s also one of the main contributors to aging. We’re getting old fast enough. Don’t accelerate the process.

Here’s an ancient exercise that can help you get back to sleep and slow down your aging clock at the same time.

Close your eyes, and focus on your breath. Watch the ebb and flow of your own breathing pattern. As thoughts come in, let them come in but don’t hold on to them, let them flow out. Continue to focus on your breathing, in and out.

As you become more relaxed, you will be able to take slower and deeper breaths. This will allow you to clear your mind of thoughts. You won’t even notice when you fall asleep.

Send your Ask Mirabai questions to: askmirabai@movingfree.com

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Monitoring Mindless Munching by Mirabai Holland ©2013

Posted on March 4, 2013 by Mirabai

We’re turning the corner out of Winter into Spring. Now’s the time to resurrect that New Year’s Resolution to lose weight and get fit. Set yourself up for success. Start today and write down everything you eat for the next 3 days. Knowledge is power. So much of time we do mindless munching and don’t realize how much we ate that day.

Let me know what your lists reveal.

Yours in health,

Mirabai

www.mirabaiholland.com

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Posted on December 28, 2012 by Mirabai

Test your fitness and wellness I.Q. today. It can greatly increase your longevity. If you haven’t been physically active or done regular exercise for a while, it may be hard to know what to do.
Fitness And Wellness Self-Quiz
(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.
19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 44 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. lightheadedness

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c

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Moving Free With Mirabai

Healthy Living Blog 50 + On Demand Workouts

Category Archives: Fitness And Wellness Info

It’s Fashion Flash Monday!

Fashion Flash For Women 40+ Fashion, Fitness & Beauty

Fashion Flash: Fashion, Fitness, & Beauty For Women 40+

Managing Our Weight: Through Thick and Through Thin By Mirabai Holland © 2013

Easy Exercise Video by Mirabai Holland Get Started With Just 5 minutes

Got an Issue? I’ve got an Exercise For That! by Mirabai Holland ©2013

Monitoring Mindless Munching by Mirabai Holland ©2013

Fitness and Wellness IQ: Test Yourself By Mirabai Holland © 2012

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