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              Thanks to timtinman for permission to use this Photo.                 

Even though you massage only one body part at a time, it’s critical that you keep the body’s “wholeness” in mind.  The book explains this concept well.  For example, when someone has a headache, you know that they will benefit from a head massage.  That’s obvious.  But if you have a good understanding of the body’s wholeness, you’ll know that you need to massage the neck and shoulders as well.  As we’ve discussed in previous lessons, it’s all connected.  Everything!  I know you’ll be absolutely amazed as you begin to experience for yourself the interconnectedness of bodily regions and parts.   

You’ll probably find that the majority of the massages you give focus on relaxing the neck or back.  These are the two most common “problem areas.”  Both of these regions affect posture, which can be dramatically improved with massage.  I’m sure you know someone who spends a good part of the day sitting hunched over a computer or desk.  Prolonged sitting with a forward head position is by far the most common cause for bad posture.  Again, consider the body’s wholeness.  Work the neck and back, but don’t forget about the chest.  By loosening up the chest and the front of the shoulders, you can “open up” the upper body, bringing shoulders and neck back into proper positioning.  Stretch the neck, shoulders, and chest on a regular basis, and you will improve posture. 

Kristy Carter
Massage Techniques Program Instructor
Ashworth University

These days, with an estimated 60% of the US population being overweight, it seems as if everyone is trying to lose weight. When I ask my friends about strategies for shedding pounds and healthy living, most of them say, “I don’t eat bread, sugar, rice, or pasta. I’m cutting back on the carbs.”   

Weight loss occurs when you consume fewer calories than what you burn off during the day. So should you cut out carbs to lose weight? Hmmm…It depends on which dietary sources of carbohydrates you eat. Carbohydrates are your body’s main source of energy so trying to cut them out completely is unhealthy. Carbohydrates are found in grains, fruit, vegetables, most dairy products, and sugary desserts. Most foods that are good for you contain carbohydrates and are fundamental to a healthy diet.  

So what carbohydrates should you take out of your diet? Cut carbohydrates that add extra calories with little or no nutritional value.  These include candy, soda, sugary desserts, and fruit drinks. Drinks that contain 100% juice have some nutritive value. Fruit drinks that are made with mostly sugar and water, such as Kool-Aid or Hawaiian Punch contain little nutritional value and add empty calories that should be avoided if you’re trying to lose weight.  

So go ahead, eat your whole grain bread, brown rice, and whole wheat pasta without guilt! Most foods that contain carbohydrates are important sources of vitamins, minerals, and fiber. Carbohydrates do not make you gain weight. Overeating and lack of exercise does.

Carla Hardy MS, CSCS
Fitness and Exercise Instructor
Ashworth University

                     Thanks to Cae for permission to use this Photo. 

A new obsession of mine is Digg, which is a place where users share interesting links on the web. I came across this one link about The Worst Places for Your Health, and some places I was never aware of until now. Not that I’m a germaphobe or anything, but its better to be safe than get sick from something you could have prevented. 

Your toothbrush on your bathroom sink. Being that your toilet is most likely close by, and when you flush, toilet funk is propelled as far as 6 feet, one place being your sink and everything on it! A better place to put your toothbrush is in a closed cabinet.

The worst place to sit on a plane - the rear. Not the best place to sit if you’re prone to motion sickness. The better place to sit is near the middle or closest to the wing.·       

Putting your handbag on the kitchen counter. This is something I’m not surprised of, since most of us put our handbags all over the place, whether it be the floor in a restaurant, workplace or even dare I say…the floor of a public restroom! A study showed up to 10,000 bacteria per square inch on purse bottoms–and a third of the bags tested positive for fecal bacteria! A kitchen counter is definitely not a great place to put your bag.·       

Setting your veggies or fruit in the sink before washing. The kitchen sink holds even more germs than a toilet does - which I never was aware of…even if you drop the perfect piece of fruit, it’s better to toss it. (more…)

Photo courtesy of Jo Guldi

It is truly alarming the number of people around the world who are overweight these days, and it is really no wonder. After all, we as a people have become so lazy and so dependent on sugary, fatty foods and beverages. There are also other reasons why people are overweight however, such as to control their emotions or make themselves feel better. Emotional eating is perhaps one of the most dangerous problems in terms of your weight, especially if you live a very emotional or hectic life.

Sometimes the strongest longings for food happen when you are at your weakest point emotionally. If you are sad or lonely, angry or depressed, you may notice that you begin craving certain foods, perhaps some of which you never even really considered before. Eating as a way to suppress your feelings, such as stress, anxiety, boredom and even confusion, can really sabotage your weight loss efforts. The good news is that if you are someone who is prone to emotional eating, there are things that you can do to get over these habits and get back to eating healthy and looking and feeling your very best.

Find the Problem

It is important that you take the time to try and determine the actual root cause of your emotional eating. Sure you know that you are eating as a way to help yourself deal through the tough times, but there must be a more significant underlying cause. Major live events such as unemployment and health problems, for instance, may have triggered the onset of your emotional eating problem and this is what you are going to have to deal with.

Also know that there are certain foods which seem to have particularly addictive qualities. These are the foods that most people tend to crave when they are down or upset, and which you should be especially careful with. This includes chocolate and candy, and when you eat these foods what happens is that your body releases trace amounts of mood hormones which is why the foods seem like a sort of reward, because you think that they are making you feel better. They may help temporarily to relieve the feelings of tension or stress that you are experiencing, but even just a few moments after you eat them you will feel even worse than you did to begin with. (more…)

          Thanks to Lorianne DiSabato for permission to use this Photo. 

It is time, I think, to face the realpolitik of health care reform. That means asking a question few reformers dare to discuss:  How will we win the Congressional votes needed to pass serious health care reform? The American Prospect’s Ezra Klein put this question on the table at the “Take Back America” conference last week.  A pragmatic progressive (in the best sense), Klein pulled no punches:  “There are so many people in this town [D.C.] who do such smart policy thinking,” he observed. But “what we don’t give enough thought to is the politics of reform. This is a political problem. Until we have the votes in the Senate, we can’t get anything done.”Without the votes, Klein told reformers, “you don’t have a plan; you have a position.”

Some assume that, if we elect a progressive president, he will “put the votes together” to achieve reform. But the fact is that even an optimistic, charismatic JFK wasn’t able to persuade Congress to unite behind healthcare for the elderly in the early 1960s—a time when seniors were the poorest group in America. It was only after Kennedy was assassinated that a wily LBJ (who had grown up in Congress and knew where all of the bodies were buried on the Hill) was able to leverage a martyred president’s last wishes to help pass Medicare in 1965. The fact that LBJ had won by a landslide sealed the deal.

This time around, nailing the votes that would secure something like “Medicare for Everyone Who Wants It” will be much tougher. As I noted in my first post in this series, “Obstacles to Health Care Reform,” the lobbyists representing the for-profit health care industry enjoy enormous power. The money at stake in the health care industry has grown exponentially since 1965. And thanks to generous campaign contributions, the industry’s lobbyists wield great influence, even among liberal politicians.                  

Who can counter that kind of power?  Citizens who vote.  Lobbyists have dollars, but a billion dollars won’t help a politician if his constituency has made it clear that it won’t re-elect him unless he passes a particular piece of legislation that voters want. Nevertheless, any hope that pressure from voters will give Congressmen the spine to stand up to the lobbyists turns on the assumption that voters share common goals. With that assumption in mind, I decided to take a hard look at where most voters stand on health care reform. Polls show that the majority of Americans say that they want universal healthcare—but drill a little deeper, and you’ll find that different groups have very different priorities.

(more…)

              Thanks to Lee Gillen for permission to use this Photo.

A recent episode of 60 Minutes featured a timely report on the possible link between lack of sleep and obesity.  I describe the report as timely because it’s been widely documented that human beings are getting less sleep than ever, a particularly troubling fact when you consider that we’re also working more intensive schedules, and balancing this imbalance with drive through diet practices.  The resultant obesity effect is simply another in a long line of health problems related to sleep deprivation; the most dangerous being heart disease and diabetes.  Alright, so this isn’t the sunniest subject to discuss at the dinner table, but it’s a dialogue that must begin between families if this crisis is to be scaled back before reaching the epidemic stage.  Check out the following “Science Of Sleep” video to learn more about the implications of your potentially harmful sleep patterns.  Go to bed early tonight!  Take a nap tomorrow!

Ryan Rode
Interactive Services Manager
Ashworth University Health Care Program

Photo courtesy of sarah

I am visiting GMU. Yesterday, as I was answering email, I heard a class in progress on the other side of the partition by my desk. It was Robin Hanson lecturing about the economics of health care to 20 undergraduates. It was so interesting I ended up listening to about 90 minutes of it. “Do your students know what a great class they’re getting?” I asked Robin during a break. “I don’t know myself,” Robin replied.

I have heard hundreds of professors lecture. I had never heard anything like this. It wasn’t the usual stuff. It wasn’t the usual stuff made entertaining with cartoons or demonstrations or jokes or war stories. Instead, it was a straightforward look at how the medical profession operates, and a lot of it was about how it operates to empower doctors, reduce the power of patients, and reduce health care innovation. Robin traced the history of the profession from the 1800s until today. “What separates a trade from a profession?” he asked his class. Professionals have ethics, he said. Doctors devised a code of ethics. At the top was “first, do no harm.” What does this mean in practice, he asked his class. If a patient dies, does the doctor feel shame? No. If a patient wants a medical procedure that isn’t recommended, does this mean the doctor doesn’t do it? Apparently not. In contrast to the remarkable vagueness of “first do no harm” the rest of the doctors’ ethics code was quite clear: no practice without a license, no advertising, and so on — each item with clear economic implications.

Robin also discussed how little doctors are supervised. A British doctor managed to kill over 200 people before anyone noticed; he was finally caught only because he forged a will. A nurse at a local hospital was assigned measure how often doctors wash their hands. They’re supposed to always wash their hands but many do not. The nurse did the survey, and, as requested, correlated hand washing compliance with death rates. It turned out that the doctor who washed his hands the least had the highest death rate. The nurse reported this. The exceptional doctor had her fired. (more…)

 
             Thanks for lucianvenutian for permission to use this Photo.

Exercise Tip:  Get the Most From Your Workout!! 

When using the treadmill, increase the incline/grade a bit.  Every 1% grade increases the calories you burn by 10%.  For example, a 150lb. person burns about 100 calories per mile walked (or ran).  At a 1% grade this increases the calories burned to 110 calories per mile, 2% to 120 calories per mile. 

10 Reasons To Lose Weight Now!! 

When you look good, you feel good.  So, not only does slimming down make you look and feel your best, it’s the best thing for your health, too.  You can significantly reduce your risk of heart disease, diabetes, and certain types of cancer, back pain, joint problems, and more.  In other words, you can maximize all the good things that life has to offer.  Here are 10 important reasons to get serious about losing weight…. 

1.  Slow down the aging process and actually look and feel younger

2.  Keeps your mind sharp

3.  Boost your immunity

4.  Increase energy level

5.  Reduce risk of breast cancer, heart disease and stroke

6.  Breathe easier

7.  Manage menopause more easily

8.  Reduce stress

9.  Live to see your grand-children

10. Feel Fabulous

Carla Hardy MS, CSCS
Fitness and Exercise Instructor
Ashworth University

           Thanks to Monica Semergiu for permission to use this Photo.

Experience has taught me that it really doesn’t matter how rational, educated, or seemingly healthy a person is—any one of us is susceptible to “chasing dragons” in search of that instant and painless answer to our problems.  Consider the aggressive expansion of an already billion dollar weight loss industry into younger and younger market sectors for additional proof.  Not quite as sinister, but perhaps more humorous is the following weight loss video by British hypnotist, Paul McKenna.  By blindfolding his study participants as they eat, McKenna is attempting to creatively demonstrate the often argued relationship between what we see and how much we actually desire to eat.  I’m not sure that this experiment is revelatory in any sense, but there are some interesting implications to consider regarding the role of visual perception, craving, and consumption.  Check out this video and let us know what’s the strangest weight loss method you’ve ever tried…

Ryan Rode
Interactive Services Manager
Ashworth University

             Thanks to freeparking for permission to use this Photo.

There are many physiological changes that occur in a woman’s body and in the fetus during pregnancy. Many of these changes create a need for more nutrients. By being well informed of her options, a pregnant woman can meet her own nutritional needs and those of her baby. The bottom line is that proper nutrition plays a major role in reducing health risks during pregnancy. You’ll discover, too, that a woman’s nutritional needs post-partum (after the separation of birth) may actually be greater than they were during pregnancy.

With her doctor’s approval, a woman can and should engage in regular physical activity during the months when she is expecting. A friend of mine was marking chalk lines on softball fields the day before she gave birth, and another was teaching aerobics right up to her ninth month. The difference between an active, healthy pregnancy and one marked by serious health concerns may well be the woman’s overall nutritional status. Is her normal diet providing all the nutrients a healthy woman needs? Is she a smoker? Does she consume alcohol? Is illegal drug use threatening the future health of mother and child?

Pregnancy brings a whole new set of worries to all women, no matter how healthy and active they have been. While some health risks are unavoidable because they are hereditary or simply unforeseen, the nutritional status of most women is largely within their control. For instance, the majority of women in America appear to make conscious choices about what they eat and drink. However, it’s also their choice whether or not to drink alcohol, smoke cigarettes, or take illegal drugs. If women choose a healthy diet and lifestyle, they shouldn’t have to worry about the effects of poor nutrition and unhealthy personal habits when they become pregnant.

Moderate physical activity has many benefits for a pregnant woman. For example, mild walking will help tone the mother’s muscles and will not put stress on her body or the growing fetus. However, experts recommend that someone who hasn’t been exercising prior to pregnancy should not begin a vigorous exercise routine on her own once she learns she’s expecting. Her growing baby has enough adaptations to make without also having to adapt to unaccustomed exercise. The general rule is this: Before beginning any strenuous exercise program, a pregnant woman should consult her physician to make sure her exercise plan is appropriate to her physical condition. (more…)