EASY CARDIO WORKOUT COMBATS DEPRESSION

Easy Cardio WorkoutEasy Cardio Workout Combats Depression. I find myself as you may too, for no apparent reason, feeling a little blue. So I dust off my sneakers and get ready to move because I know cardio exercise improves mood.

Research shows that cardio exercise improves mood because it increases levels of serotonin and endorphins in the brain. These are important neurochemical transmitters, which help to elevate and stabilize your mood.

In fact one of the known causes of depression is a lowered level of serotonin. Aerobic exercise can be as effective as medication for relieving mild to moderate depression in many cases.

Easy Cardio Workout: More Reasons Why Cardio Exercise Improves Mood

There is more to cardio  exercise than serotonin and endorphins. It helps lower adrenaline, a chemical associated with stress to help promote relaxation. And as you become more fit you feel better about how you look and feel. This can give you a positive outlook in general. Try some easy aerobics. You may just cardio dance your troubles away. I make sure I’m exercising aerobically most days of the week, at least for 30-60 minutes. I not only feel my spirits lift while I’m exercising but for many hours afterwards. However if you are just starting to exercise or haven’t been exercising for awhile here is a easy cardio Workout video to help you get going:


Are You Depressed?
The standard symptoms for depression are:

  • Persistent feelings of sadness or “emptiness”
  • Sense of hopelessness, worthlessness, and guilt
  • Inability to enjoy ordinary pleasurable activities, including sex
  • Noticeable change of appetite, possibly accompanied by significant weight loss or weight gain
  • Shifts in sleeping patterns, such as insomnia or sleeping too much
  • Difficulty concentrating, persistent irritability, excessive crying
  • Preoccupation with thoughts of death or suicide
  • Decreased energy, fatigue
  • Persistent aches and pains

Many things can cause depression. They range from some medications to low levels of light during the winter months. Alcohol and a poor diet, as well as inherited predisposition, can lead to the condition as well. Before you decide on asking your doctor for an anti-depressant prescription, adopt the healthy lifestyle habits of a nutritious diet, regular exercise and enough sleep. If things don’t improve, of course, seek medical help.

So try my take on the old Arlen & Koehler song lyric that Judy Garland sang, “forget your troubles, come on get happy” you can exercise your blues away with this easy cardio workout!

For more info on health and fitness and at home exercise programs for people over 50 visit www.mirabaiholland.com

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Cardio Dance: Healthy Heart Healthy Mind

Cardio DanceCardio Dance: Healthy Heart, Healthy Mind!
I became interested in cardio dance and memory several years ago when my older students began to tell me that their memories seemed to improve after they took my class.
I was teaching mostly cardio dance in those days. I started with simple steps and built up to a pretty complex routine.
There has to be a connection I thought, between the physical movement, making your brain learn this routine, and improved memory.
I’m no scientist but I was curious. So I started to break it down.
What I was having people do is learn short phrases of movement and then link them together. The cardio dance routine required them to move forward and back, side to side, remember specific steps; and stay in rhythm.
This was a real challenge for many of my students who had never done anything like this before. As they got more proficient, the class became a social gathering; because of this shared experience.
Cardio DanceMy students felt energized afterwards, not exhausted. They told me that besides getting a good body workout they were getting a memory workout as well. They said they could actually remember things better.
I wondered if there was science to support our anecdotal experience.
I contacted a couple of local Alzheimer’s specialists (there was no internet back then) and they told me – you’re probably right but there weren’t any specific studies on this more than 20 years ago.
Even now the research is not conclusive. But, technology in the last 15 years has allowed science to discover a lot more about the brain.
Vascular memory loss has been linked to heart disease and cardio fitness is a major factor in preventing and managing that issue. Aerobic exercise increases the amount of oxygen supplied to the brain improving mental function. Cardio fitness has been shown to reduce loss of brain cells in older adults.
A study of 1,449 older adults shows those who in middle age exercised vigorously enough to perspire and breathe hard for 20 to 30 minutes at least twice a week reduced their risk of later developing Alzheimer’s disease by about 60 percent.*
But cardio is just part of the equation.
Cardio DanceResearch published in the New England Journal of Medicine suggests that certain types of dance, particularly with routines to learn and remember, may help prevent age-onset memory loss and diseases like Alzheimer’s. “…. cognitive activity may stave off dementia by increasing a person’s “cognitive reserve.” **
And a study conducted at the Karolinska Institute in Stockholm, says activities that combined mental and social as well as physical stimulation offered the greatest protection against dementia***
Activity is the active word. Be physically active, mentally active and socially active, preferably all at once. Taking a Cardio Dance class or getting together with friends to do a Cardio Dance DVD is a good place to start. And to this day, when I start my cardio dance class I say,
“It’s time to workout our hearts and minds!”

*Rovio, Suvi; Kareholt, Ingemar; Helkala, Eeva-Liisa; Viitanen, Matti; Winblad, Bengt; Tuomilehto, Jaakko; Soininen, Hilkka; Nissinen, Aulikki; and Kivipelto, Miia. “Leisure-time physical activity at midlife and the risk of dementia and Alzheimer’s disease.” The Lancet Neurology; published online Oct. 4, 2005.
** Dr Joe Verghese, lead author of study conducted at Albert Einstein College of Medicine in New York, N Engl J Med, 2003; 348:2508-2516.
***Karp, Anita; Paillard-Borg, Stephanie; Wang, Hui-Xin; Silverstein, Merrill; Winblad, Bengt; and Fratiglioni, Laura. “Mental, Physical and Social Components in Common Leisure Activities in Old Age in Relation to Dementia: Findings from the Kungsholmen Project.” Presented at the Alzheimer’s Association 9th International Conference on Alzheimer’s Disease and Related Disorders, Philadelphia, Penn., July 17 – 22, 2004. Abstract published in Neurobiology of Aging, July 2004, Vol. 25, S2: p. S313.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761497/

Compared with the control group, the exercise group significantly improved in verbal fluency (p = 0.048), word list delayed recall (p = 0.038), word list recognition (p = 0.007), and total CERAD-K score (p = 0.037)

  • Metabolic syndrome (MS) is associated with an increased risk of cognitive impairment.
  • Aerobic exercise improves cognitive function in elderly people and contributes to the prevention of degenerative neurological disease and brain damage. Dance sport is a form of aerobic exercise that has the additional benefits of stimulating the emotions, promoting social interaction, and exposing subjects to acoustic stimulation and music.
  • In the present study, dance exercise for a 6-month period improved cognitive function in older adults with MS. In particular, positive effects were observed in verbal fluency, word list delayed recall, word list recognition, and the total CERAD-K score.
  • Our data suggest that the implementation of dance exercise programs may be an effective means of prevention and treatment of cognitive disorders.
  • http://journal.frontiersin.org/article/10.3389/fnagi.2013.00075/abstract

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Heart Health News

Heart Health NewsHeart Health News: Eat Berries, Drink and Be Fit! It just may help to save your  heart and the one that you love!

Since heart disease is the No. 1 killer of women and men 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.

Heart Health News Research

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.

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, and maybe a square of dark chocolate for dessert. Not such a major lifestyle change.

Heart Health News: 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, dark chocolate 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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Finding Fabulousity

 

 

 

I was back in my hometown recently, where I health coached and taught for over 20 years. I missed my clients so I decided to take some of them out for tea and dessert.

I thought for a minute the dessert part was a bad idea when a couple of them wouldn’t eat a piece of cake in front of me. But when I dug in myself, moderately of course, the party got started in earnest.  I asked them if they wanted to share things that were important in their lives over the past year.

As we went around the circle, they spoke of daughter’s weddings, losing your job, getting pregnant, becoming a gym rat, outliving heart disease, surviving cancer and menopause, the joy of grandchildren, joining a touch football league, and a trip to China.

Maybe because I was their host, the conversation drifted toward how getting fit, eating healthier and reducing their stress had changed their lives.

They shared stories about feeling invisible, putting on belly fat, having no energy and feeling like a lump. One remembered showing up in my office, tearing her hair out saying my doctor told me I need to do something, I’ve got serious health issues, but I hate to exercise, I’m stressed all the time and I love sugar. What do I do?

She said, I told her “We are going to fix this. We’re going to design a program together you can look forward to instead of dread.”

My coaching style is to start people wherever they may be physically and emotionally and get them on their way smoothly and pleasantly; one small goal at a time. If the first experience is pleasant, you’ll want a second and the third and so on. Sustainability is the key to a healthier life. And that’s what happened with these clients.

But something else remarkable happened too.

They said reaching their goals had given them the self-confidence to pursue things they would never have dared to try; that the change in their bodies had kindled a change in the way they saw themselves. Instead of feeling invisible they felt fabulous and that Fabulosity had spilled over into the rest of their lives. As much as I would love to take all the credit for this transformation, I think that it boils down to healthy body, healthy mind; simple lifestyle changes were the key that unlocked the door to their potential.
Pretty cool huh?

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NEW YEAR’S RESOLUTIONS: Ease into the Best Shape of Your Life! By Mirabai Holland, MFA

Now if one of your New Year’s resolutions is to get back into shape and lose those unwanted pounds I’d like to give you a gentle reminder to get moving again if you want to “live long and prosper”. Here are some ideas to get you started and keep you on track.

EASE into the Best Shape of Your Life.

That’s right I said EASE! After all it is only January  it’s never too late to do the right thing by your body. The reason most diets and exercise programs fail is people ask too much of themselves and expect to see results too soon. We all know the story of the tortoise and the hare. Well, this story is not a classic for nothing. A killer diet coupled with a killer workout is a resolution killer. It’ll never work. Over my thirty-year career, having seen hundreds of these types of programs, including my own, fail, I’ve developed a method that works for virtually anyone.

Of course, be sure to check with your doctor before beginning this or any fitness program.

First, weigh in. You don’t need to tell anybody how much you weigh, but you need to know. One pound = 3500 calories. So, to lose a pound you have to either not eat, or exercise off 3500 calories. The right way is to do a combination of both. But start slowly and build up at your own pace. You need to break your goals up into small chewable bites.

Say you want to lose 20 pounds. Break that up into 5-pound increments.

And don’t try to lose 5 pounds in a week or two. The first 5 pounds is the hardest, so give yourself a full six weeks to lose it, while easing into a fitness program. After that you can safely lose about 1 pound a week.

Here’s how it works.

Get a notebook and write down everything you put in your mouth for the first week. Get a calorie book and look up everything you ate every day.  If you’re like most people, you’ll be shocked by how much food that is. Also look at your food labels. For instance, if your ingredients on your tomato sauce don’t look like this, you might want to consider switching brands.

You’ll be surprise how much sugar, saturated fat and just plain gunk you’ll find in unlikely food products like tomato sauce. Eat as much fresh food as you can.

Aerobic exercise carries tremendous health benefits. It also burns calories, boosts your metabolism and keeps you in a positive frame of mind. So, that first week, make it your business to do 10 minutes of aerobic exercise, like brisk walking, every day.

The second week, eat everything you normally eat, but cut your portions in half.

Try to exercise 15 minutes a day. The week you first cut your portions down is usually the toughest. But it gets easier.

By week three you should be looking at the kinds of food you eat and trying to eliminate the empty calories; sugary soft drinks, salty snack foods, fat filled fast food etc. Start consuming smart calories .Try to substitute foods you actually like, foods with fewer calories that fill you up and have some nutritional value.

Try not to eat more than 1500 calories a day.

Gradually build up your aerobic exercise until you’re doing a half hour every day.

After six weeks you will be on a fitness program you can stick with and you’ll probably have lost your first five pounds.

You’ll be eating smarter, feel and look better, be healthier and more equipped to stick with it for the next 5 pounds and the next and the next.

Check out my New Year, New You Specials at www.mirabaiholland.com 

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New Year New You: Top Ten Fitness Tips Mirabai Holland

New Year, New You; right? Well it is January again, and are you wondering if you can really stick with your New Year’s fitness resolutions? If getting in shape, and staying in shape is one of yours, it’s probably not the first time you’ve tried it. I’ve spent a lot of my career studying why fitness programs succeed or fail and developing methods to help people succeed. So, Happy New Year, here are my Top 10 Tips to help you ward off decrepitude.

New Year New You Top Ten Tips

•  Start slowly and go at your own pace. Staying in your comfort zone separates the pain from the gain. You’ll get the most benefit with the lowest risk of injury, especially if you’ve been inactive for some time.

•   Find the right kind of exercise for you. Choose activities you like or at least don’t hate. It doesn’t have to be complicated. It can be as simple as taking a brisk walk.

•   Pick a time of the day that is most convenient for you to exercise.  Try to stick with that schedule. Studies show that people who exercise at the same time every day are more likely to stick with it.

•  Before getting out of bed each day, take a moment to visualize yourself fit. Thinking of yourself as a fit person will help make it happen. Professional athletes do this daily.

•  Keep an exercise log. You’ll get a feeling of accomplishment when you stick to your program and will be able to chart your progress.

  • Wear comfortable clothing and shoes with good support. Cotton is a breathable classic. But check out the super lightweight fabrics like cool-max that wick the sweat from your skin. When buying shoes, don’t feel weird about actually exercising in them in the store before plunking down the big bucks. I can’t tell you how many pairs of sneakers I have thrown against the wall before I learned this.

•   Exercise with a friend or family member. Supporting each other’s efforts helps keep you on track. One of my students loves to go mall walking with her friend in the early morning at speed and then coming back later for some retail therapy.

•   Music is a powerful motivator. Pick music you love that makes you want to move. There are fitness music companies that sell CDs and downloads with popular tunes played at specific beats per minute. They’ll tell you what speed works for particular types of exercise.

•   Consider professional guidance, especially if you’ve been inactive.  If you don’t want to join a gym or can’t afford a trainer, consider a beginner-level exercise video by a certified teacher so you’ll see the exercises demonstrated properly.

•   Set short-term, easily attainable goals, such as doing some form of exercise two or three days a week to start.  Change your goal when it becomes too easy.

It’s rare when anyone succeeds at anything right out of the gate. That’s why “If at first you don’t succeed, try, try again” is a classic proverb. So if you fall off the wagon one day, just climb back on board the next. And remember you’re not a failure, you’re a success story in progress.

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For more information about Health & Wellness coaching contact askmirabai@movingfree.com

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Relieve Holiday Stress

Relieve holiday stressRelieve holiday Stress

When I think of the holiday season as joyous as it is, I can’t help thinking about stress.

Feeling the stress of the season? 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.

Well, if we can’t eliminate all causes of stress, which is the way to go if you can do it, but good luck with that, what CAN we do about it?

Relieve holiday stress starting with my personal favorite.

 Relieve holiday stress

 

Snuggle

with a dog or cuddle with a cat

 

 

or cats!

 

 

 

 

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 and can relieve holiday stress.

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 also works great to relieve holiday stress.

Another great way to relieve holiday stress is to get 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.

Hope you’ll try these and relieve holiday stress. Happier Holidays!

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TAKE CHARGE OF YOUR HEALTH!

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

 

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Holiday Eating No Weight Gain?

Can you really enjoy holiday eating with no weight gain?

Well, when we think of the holidays the first thing that comes to mind is holiday eating and the fear of weight gain. That’s because we always have a few treats up our sleeves. And we do gain weight.

But, preventing this phenomenon of holiday eating is not as hard as you think. You don’t have to starve, deny yourself favorite holiday dishes or do heavy-duty compensation workouts.

 Holiday Eating With No Weight Gain: Some Pointers

If you are the one cooking, you are more in control of what is going to be placed on the table.

So you can choose equally delicious lighter recipes. But, if you are visiting friends and family all bets are off and your radar needs to be on. It’s all about portion control.

Don’t wait till the second piece of pie gets offered. Pre-planning is key. In some cases you’ll know from past experience what the menu will be. Even if you don’t, assume there will be a barrage of excess temptations. Excess is the operative word. Enjoy but not to excess.

Whether you count calories, points, or eyeball your portions, eat half of what you think you should eat. If you are not sure of a particular food or treat, pass on it, or just take a bite to see if it is worth the calories. If you find yourself hungry after all of this, you can eat a little more or maybe you’ve actually saved room for that dessert.

You can visit, enjoy the company, make merry and have a smug sense of self-assurance that this whole season will pass without you gaining even a pound. Who knows, you might lose weight.

That brings me to your insurance policy. If you don’t exercise regularly this is definitely the time to start and get a jump on your New Year, New You. If you do, make time for it. You don’t have to do extra but don’t make the excuse you’re too busy at this time of year.

Cardio exercise is great calorie burner, and we all know that a half hour of moderate aerobic exercise a day can reduce one’s chance of heart attack by a whopping 50%.

See how I snuck in my pitch for exercise? I am not suggesting anything that I don’t do myself. It works for me and I bet it will work for you.

Give it a try and let me know what you think. And let me know if you were able to enjoy holiday eating without weight gain.

Happy Holidays! For at home exercise programs check out my site www.mirabaiholland.com Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 
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For more health and fitness info and in home exercise videos please visit www.mirabaiholland.com  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Cancer Exercise Programs

Cancer Exercise Programs

Studies show that about one third of cancer deaths each year are related to an unhealthy diet and not enough exercise. On the other hand, not smoking, eating well, and getting plenty of exercise are the most important things we can do to prevent cancer.

Cancer Exercise ProgramsCancer Exercise programs can help to control your weight and stabilize hormones. The same 30 minutes of moderate exercise a day that reduces your risk of heart attack by 50% can also reduce risk breast and colon cancer.

 

 

Cancer Exercise ProgramsControlling your weight helps to reduce the risk of breast, colon, endometrium, esophagus, and kidney cancers. Healthy low fat diet of fiber, fruits and vegetables is also a major factor in reducing cancer risk.

Cancer Exercise Programs

Easy aerobic exercise has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, and keep muscles in shape for better every day activities. Also you can increase self confidence, reduce depression and aid in recovery of surgery. Here are some aerobic exercise suggestions.

 

 

 

Click each picture for info.

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Other research has shown cancer exercise programs that involve strength and flexibility exercises have helped patients return to a normal activity level sooner. Click the Strength and Flexibility video pictures to choose the right program for you.

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Skin cancer is the most commonly diagnosed kind of cancer and lung cancer is the leading cause of cancer deaths among all Americans. Using sunscreen and not smoking make these two cancers largely preventable.

For women, the second most deadly cancer is breast cancer, third is colorectal cancer. Among women’s reproductive cancers, cancer of the endometrium – the tissue lining the uterus – is the most commonly diagnosed, followed by ovarian, vaginal, and vulvar cancers.

Breast cancer. Age and hormones play a big role in prevention of reproductive cancers in women. The hormone estrogen (and subtypes, such as estradiol) has a lot to do with breast cancer, although scientists are still exploring why. New research studies are finding that young girls who get plenty of exercise and eat calcium and soy foods may have lower risk for breast cancer later in their lives. Pre-menopausal women have lower risk if they have had children and breast-fed children; for this age group, being overweight seems not to be as great a breast cancer risk as it is for post-menopausal women who gain weight. Weight gain also adds risk of recurrence for overweight breast cancer survivors.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence. Monthly self-exams and annual mammograms are vital in detecting breast cancer early enough to treat it, so that a patient’s survival is as great as possible. More exacting screening methods, including sentinel node biopsies (removal of small bits of tissue likely to reveal cancer) and mammograms better able to penetrate dense breast tissue that can hide cancer, are improving detection and making earlier treatment and longer survival possible. Breast cancer symptoms include:

• Lump or thickening of the breast
• Breast pain
• Dimpling or puckering of the skin
• Change in skin color or texture
• Change in breast shape
• Swelling redness or heat
• Discharge from or retraction of the nipple
• Scaly skin on or around the nipple

Cervical/Uterine Cancer. Cervical cancer is one of the few types of cancer (liver cancer is another) that develops as the result of a virus. PAP smear tests to detect cervical cancer have been greatly improved in the past few years. Regularly getting a PAP smear is the best method of detecting cervical cancer. Abnormal bleeding, especially in post-menopausal women, may be a sign of these cancers, but may also be a sign of other disorders that are not cancer. Premenopausal women may have heavier than normal bleeding. Pelvic pain (except cramping) and urination difficulties also are possible symptoms.

Ovarian Cancer. Ovarian cancer is difficult to detect before it has spread to a stage where it is usually fatal. Symptoms may include constant abdominal bloating and gas in the digestive system. Other symptoms may be the same as for cervical/uterine cancer, described in the previous paragraph.

Cancer treatments are improving. Although the side-effects of surgery, chemotherapy and radiation can still be devastating and very unpleasant, all of these therapies are being more finely tuned and made less dangerous as better technology is developed. More studies are showing effective combination treatments. Many cancers are becoming more manageable over a long-term with healthy habits and watchfulness, instead of the automatic death sentence they used to be. However, some hard-to-detect cancers, including ovarian and pancreatic cancer, have often spread too far before they can be treated.

So now may be the time to try some health coaching!

If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. Get 50% OFF Your First Session: Put COACH AT CHECKOUT: https://www.mirabaiholland.com/health-coaching-one-session/

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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It is important to keep up with new developments in cancer treatment and other care options. Here are some reliable resources on cancer, exercise, nutrition & support for women:

National Cancer Institute

Ovarian Cancer National Alliance

National Ovarian Cancer Coalition

American Breast Cancer Association

American Cancer Society

American Institute for Cancer Research

Cancer Care

National Women’s Health Foundation                                              

 

 

 

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Reading Food Labels

I wasReading Food Labels hiking in the mountains and the Fall color was astonishing.
I went along for about two hours at a brisk pace enjoying the fresh air.
Much of my exercise is teaching fitness classes and creating new routines for online exercise videos and for my Health coaching clients. So, it was refreshing to just free my mind, move my body and drink in all those trees dressed in gold and green. Sometimes its good to mix up your exercise routine. I felt renewed.
When I finished my hike we went into a little country food market.

Reading Food Labels

So cute with all those red and white checkered tabletops filled with fresh fruits, vegetables, homemade jams, honey, maple syrup and cider. I spotted a bottle that said “Fresh Apple Cider” thinking how fresh it would taste, this being apple season and all. I continued my walk and I’d gotten a considerable distance from the store when I decided it was time for swig of cider. As I was about to sip, I remembered about reading food labels. I glanced at the ingredients  expecting to see APPLES. But instead it read
APPLES, and Potassium sorbate, a preservative.
I wanted to throw that cider against a wall! That’s wht reading food labels is key.
I was thirsty so I drank a little and whether it was in my mind or not, it seemed to taste not as fresh as I imagined it would. So the lesson here, is just because you are in an adorable country market, don’t take for granted that all the foods will be fresh and adorable too.

So caveat emptor: let the buyer beware

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