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Heart Healthy: Flavonoids Plus Cardio

Posted on January 31, 2016 by Mirabai

Heart Healthy: Flavonoids Plus Cardio

Since heart disease is the No. 1 killer of men and women in the U.S., I thought I’d focus on prevention.

After all, if you prevent heart disease, you’re very unlikely to die from it.

A Harvard study says women who eat three or more servings of strawberries or blueberries a week can lower their risk of heart attack by 32 percent. The study also said grapes, eggplant and blackberries may work too. It’s those flavonoids again. The antioxidants you find in red wine, dark chocolate, green tea, apple skin, etc. Rule of thumb: The darker the color, the more flavonoid content. They slow down your aging clock and prevent disease by keeping free radicals from damaging cells in your body.

Free radicals are incomplete molecules looking for an electron so they can complete and stabilize themselves. Sounds like something you’d hear in therapy. They steal an electron from a neighboring molecule, turning it into a free radical and setting off a chain reaction. They contribute to the aging process and a wide range of diseases.

We form them naturally when we breathe and metabolize. Free radicals don’t wreak havoc with your body until you have too many of them. They can be formed by oxidative stress, like intense exercise, smoking and exposure to environmental toxins.

Eat Berries, Drink Wine, Stay Fit

Enter the flavonoids. They give the free radicals one of their electrons and stop them in their tracks. They help prevent heart disease by stopping LDLs (bad cholesterol) from breaking down and forming plaque in your arteries.

Nowadays, you can get berries year round, and they are a perfect low-calorie food, alone, in yogurt, or sprinkled on your cereal. So let’s have a few servings of berries, some eggplant, a glass of cabernet and maybe a square of dark chocolate for dessert. Not such a major lifestyle change.

Since we are talking about prevention, how about stress?

A series of studies by Columbia University Medical Center says whether or not we perceive ourselves as stressed can be a measure of whether or not we’ll have a heart attack in the future. So from now on, I’m not going to perceive myself as stressed. Yeah. Good luck with that.

Seriously: My clients who exercise regularly, particularly aerobic exercise, tend to think of themselves as being more relaxed. And they are more relaxed. Aerobic exercise releases endorphins, the body’s natural tranquilizer, and they know they’re getting the heart benefits of all that cardio. To get the maximum benefit from cardio exercise, most people should build up to 45 or more minutes at 60 to 80 percent of your max heart rate. If you’re just starting out, you can ease in with a few minutes a day at a comfortable pace and add more as it gets too easy. But here’s the rub: Aerobic exercise, because it requires so much oxygen, is an oxidative stressor. It produces free radicals.

People who exercise once in a while or really hard only on the weekend are more at risk for producing harmful levels of free radicals. But studies have found that people who exercise regularly tend to adapt and produce enzymes that create antioxidants minimizing free radicals’ negative effect.

So here’s the formula: Eat berries, drink wine and get regular cardio so you don’t perceive yourself as stressed. It’s an eclectic concoction, but I think it’s tastier than one of those midnight vegetable smoothies. Don’t you?

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Fashion Flash Monday

Posted on November 29, 2015 by Mirabai

Hi, this is Mirabai Holland from Moving Free with Mirabai
It’s Fashion Flash Monday, and I’m happy to be your host this week.

It is my pleasure to welcome two new expert bloggers to our Fashion Flash Consortium: Marcia Friedman from BeautyInfozone and Beth Djalali, from StyleataCertainAge

They have wonderful insights into the world of beauty and style.

As for the rest of us Fashion Flash bloggers we too have been busy finding the most up-to-date trends, info and the finest in Fashion, Beauty, Health & Fitness and Products

to help you look and feel your best during this Holiday Season.

Holiday party inspiration from Style at a Certain Age.

Subscription boxes come in all sizes and functions. Beauty Info Zone wants to share the newest PopSugar Must Have box with you to see if this is a “must have” for your life.

Are you prepared? Jackie Silver from AgingBackwards.com has tips for staying healthy during flu season.

Now that “turkey eating season” is in full swing, Society Wellness shares two recipes that you can use all winter long: Turkey Meatballs and Turkey Loaf

. If you are looking to refresh your wardrobe or buy gifts for family and friends there are still bargains to be had in the holiday sales.

Now that cold weather is here, Deb of No-Nonsense Beauty Blog explores the most important ingredient to look for in a moisturizer that hydrates without clogging the pores.

Prime Beauty has put together a list of great gift ideas for the beauty obsessed that won’t make your wallet cry! Check out Beauty Gifts under $30!

Inka gets a surprise when she meets the Flintstones, of all places in Thrace/Turkey

When Dr. Francine Kaufman became a caregiver for her ailing mother, it opened up a whole new vista of the medical profession for her. And that was the start of her second life.

Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP YouTube Host, knows the secret to sexy, strong arms and wants to share!

Black Cat Plus lists its favorite Cyber Monday Deals for Plus Size Fashions.

As we approach the Holidays I would like to share a video from my NEW YOUTUBE SERIES: TAKE CHARGE OF YOUR HEALTH NOW! ” HOW MUCH SUGAR IS TOO MUCH?

Please subscribe to my channel for new and archived videos as to HOW YOU CAN TAKE OF YOUR HEALTH NOW:www.youtube.com/movingfreedvds

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Stress Busters

Posted on September 5, 2015 by Mirabai

Stress Busters. We need them now! Isis, Syria, movie theater shootings, floods, fires, honey bee colony collapse disorder, what’s next? Given the current global situation, we should talk a little about Stress.

Feeling stressed? Me too!

Stress has been around since the beginning of time.

It started as the flight-or-fight reflex when early humans confronted a life-threatening situation, and now, stress itself has become a life-threatening situation. We need stress busters.

Obviously we can’t eliminate all causes of stress, so what can we do about it?

Stress Busters

Here are a few quick and easy stress busters.

Relax. No really, conscious relaxation is a form of Yoga or Meditation. Sometimes you only need a few seconds and you feel a lot better.

Try this at home or at work:

Sit down and close your eyes (if you’re on the street, duck into a doorway and keep your eyes open and one hand on your purse)

Let your muscles relax

Concentrate on your breathing

Breathe in and hold your breath for 1 second – 1 one hundred thousand, Breathe out

Breathe in again a little deeper and hold for 2 seconds – 1 one hundred thousand, 2 one hundred thousand – Breathe out

Breathe in deeper and hold for three, then four, then 5 seconds

When you get to around 3 seconds of breath holding your stress level should start to drop and your mind should to clear itself for thoughts.

After 5, you should feel pretty good. This actually works!

Try this short stress buster video.

Eat better. Substituting good food like fruit for sugary snacks and drinking less caffeine and less alcohol can make a big difference

At home, put on some music and dance around for a song or two.

If you have the time keep going. After a few minutes, as your heart rate goes up your mood will improve. This is because you’re now doing aerobic exercise, a great mood elevator, after about 20 minutes you’ll feel even better because the endorphins, your body’s natural anti-depressant drugs will kick in and all will be right with the world for a while.

By the way a half hour brisk walk or putting on an aerobics video works just as well.

Another great stress reducer is getting a massage. Professional massage therapists are great, but for just plain stress, getting your significant other or a close friend to give you a massage works just as well, maybe better. Be sure to return the favor.

Last but not least, snuggle with a dog or cuddle with a cat.

TAKE CHARGE OF YOUR HEALTH!

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Vitamin D Benefits

Posted on June 27, 2015 by Mirabai

Vitamin D Benefits all of us.

Vitamin D Benefits

It’s the sunshine vitamin you absorb through your skin when you’re outdoors.
It helps stabilize our mood. That’s why people in northern climates with less sunlight get SAD, Seasonal Depressive Syndrome, those winter blues.·It works with other chemicals in your body to help keep your immune system healthy.
Vitamin D helps your body absorb calcium, and important element in building and maintaining bone mass.
And preliminary scientific evidence points to Vitamin D as a sports performance aid.

A 2009 study with adolescent girls at the University of Manchester, England found that the girls with higher levels of vitamin D had better muscle performance and speed than those with lower Vitamin D levels. It’s also thought that exercise may increase your body’s ability to absorb Vitamin D.

Vitamin D Benefits

Anecdotal evidence shows sports performance appears to improve in the summer when people are exercising in the sun and Vitamin D levels would be highest.

There are 2 types of Vitamin D:

Vitamin D2 –the kind that’s found in fortified food and supplements and Vitamin D3 the kind you absorb from sunlight.

Vitamin D Benefits: The Sports Vitamin?

Conventional wisdom was that Vitamin D3 was more effective, particularly when it came to your bones, than D2. But recent research at Boston University School of Medicine showed that effectiveness is about the same for both types

Because of our lifestyles, most people don’t get enough Vitamin D from sunlight.

Even those who are outdoors a lot use sunscreen to prevent skin cancer and therefore don’t absorb enough Vitamin D.

So, most of us need to eat Vitamin D rich foods like Eggs (particularly yolks), Liver, Mackerel, Tuna and Salmon or fortified foods, like milk, or orange juice, and Cereal, or take Vitamin D supplements to get the daily recommended adult dose. Women 50 and younger should get 1000 IU Daily and Women over 51 should get 1200 IU daily.

These are just general recommendations. Actual requirements vary from person to person. Check with your doctor.

Send your Moving Free® with Mirabai questions to: askmirabai@movingfree.com

Now, just try not to trip on your way up the aisle!

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Drinking Enough Water While Active Outdoors

Posted on June 20, 2015 by Mirabai

Drinking enough water should have been the first thing on my mind because I was shooting an exercise video on the beach in 90-degree heat. I got on a roll and forgot about the time. Less than an hour in I started to swoon. Not a good shot on a fitness video. I realized immediately what had happened; I got so involved I forgot to drink water between takes. Dehydration causes so many summer exercise accidents because it creeps up on you just like it did me. So here’s my take on drinking enough water to keep yourself water safe in summer.

Drinking Enough Water

Our bodies are about 60 % water, and that water plays a role in just about every bodily function. We could go a month without food but we can only live a few days without water.

If you exercise outdoors, you may notice that as the weather gets hotter you have trouble keeping up your usual pace. Actually your body is telling you to slow down and you need to listen! Water helps to deliver oxygen to your muscles and prevents your cardiovascular system from becoming over-taxed.

It takes about 2 weeks to get used to exercising briskly in warmer weather. You need to acclimate slowly to higher temperatures. Here are a few pointers to help you do that.

When you exercise in the heat you can lose up to five cups of water per hour. So it’s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink 2 cups of water a couple of hours before you start exercising so you are fully hydrated. Then a cup of water every 15 minutes or so while you are exercising. Don’t wait till you’re thirsty. If you’re thirsty, you’re already dehydrated. Remember to bring that water bottle with you!

But you’re not done yet. You need to drink another 2 cups over a two-hour period after exercise.

Sounds like a lot of water. It’s not. It’s just making up for the water you lose when you exercise in the heat.

Give yourself a break. Try exercising if you can when it’s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.

Instead of keeping up your brisk pace for the whole workout, break it up. Go at normal pace for a bit, do a short light interval and then pick up your speed again.

Wear light colored, comfortable fitting clothes. Avoid tightly woven fabrics that don’t breathe. And don’t forget the sports sunscreen.

TAKE CHARGE OF YOUR HEALTH!

Get 15% off of all Mirabai’s Products

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For more info on health and wellness programs please visit www.mirabaiholland.com

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