HOLIDAY SHAPE-UP STRATEGIES

Is holiday eating motivating you to be more active or lose a few pounds? Did you know that a combination of aerobic exercise (cardio) and strength training is the best workout to burn fat and keep it off?

Aerobic exercise is important to help you become more cardio fit and create calorie loss, but it's not the whole answer. Strength training helps by maintaining muscle mass which keeps your metabolism fast -- and that is key to weight loss. The more lean muscle you have, the more fat you burn, even when you are at rest (including sleeping)!

You don't need to "bulk up" to get these benefits. But since we all naturally lose muscle mass as we age, it is essential to at least maintain, and preferably increase your lean muscle to rapidly burn the maximum amount of fat and to stay strong as well. Resistance training is the way to do this.

If you need professional help with exercise or weight loss, please contact me for referrals to some excellent local health and fitness specialists.
Source: Nancy Snyderman MD


GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CD's MAKE EXCELLENT HOLIDAY GIFTS FOR FAMILY, FRIENDS, AND COLLEAGUES. PLEASE CALL ME AT 617-738-8222 FOR ORDERING INFORMATION.

MEDITATION PREVENTS BRAIN AGING AND IMPROVES MOOD

Two recent studies demonstrate exciting new findings about the benefits of meditation. In the first study, researchers examined brain scans of meditators and non-meditators. The meditators had more connective fibers throughout their brains and less age-related reduction in brain size, possibly due to positive effects on the immune system. As a result, their brains functioned better as they aged.

The second study found that after only 2 half-hour meditation trainings per week for 5 weeks, participants showed EEG brain changes associated with more positive mood and improved attention span. So, meditation can help you feel happier without a huge time commitment to rigorous training.

My Easy Relaxing Meditation CD is a great way to learn how to meditate! Please call me at 617-738-8222 for more information.
Sources: Association for Psychological Science, University of California



THE HOLIDAYS ARE NEARLY HERE! GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CDs MAKE EXCELLENT HOLIDAY GIFTS FOR FAMILY, FRIENDS, AND PROFESSIONAL COLLEAGUES. PLEASE CALL ME AT 617-738-8222 FOR ORDERING INFORMATION.

IDENTITY THEFT ACTION STEPS

I hope this never happens to you, but if you're the victim of identity theft, act quickly and follow these steps:

1. Contact the fraud divisions of the three major credit reporting agencies (Equifax 888-766-0008, Experian 888-397-3742, TransUnion 800-680-7289). Ask them to put a fraud alert on each credit report.

2. Contact the creditors of all accounts that may have been jeopardized and request new account and PIN numbers. Ask for written verification that the old account number was "closed" and that it will be removed from your credit file.

3. File a police report. It may be required by some creditors.

4. Report fraudulent activity to the Federal Trade Commission's identity theft hotline 877-438-4338.

5. Contact any financial institutions where your accounts may be compromised.

6. Keep a log of all conversations with police, creditors, and credit agencies, including contact names, dates, times, and phone numbers.

7. Retain copies of everything that's related to your case.

8. Send correspondence to creditors and credit agencies by certified mail, return receipt requested.

9. Keep track of all expenses, such as stamps and certified mail. If your case comes to trial, you may be eligible for restitution.
Source: Thrivent

SLEEP ON IT!

Many people are having sleeping problems these days -- are you one of them?

The vicious cycle of stress and sleeplessness is very hard on our physical, mental, and emotional well-being. When we don't get enough sleep, we are more likely to be forgetful, less productive, accident prone, short-tempered, and susceptible to illness. We all need to take special care of ourselves during periods of uncertainty. Here are some things that can encourage sound sleep, no matter what may be going on around us, so we can wake up with the energy to cope with whatever comes our way.

1. Although it may feel relaxing, drinking alcohol in the evening actually disrupts sleep cycles throughout the night. And, of course, caffeinated drinks are not sleep-inducing.

2. Vigorous exercise in the evening can boost energy levels, interfering with sleep. Try doing a session earlier in the day. Gentle stretching or yoga may help with relaxation with before bed.

3. It is best to refrain from TV watching and computer use before bedtime, as the hormones released in response to the bright lights can keep you awake for hours afterwards.

4. Restful sleep requires a dark, quiet, and comfortable environment. Do what you can to make your bedroom feel like a safe and serene oasis.

5. Discuss with your doctor ongoing sleep concerns as well as any medications (including non-prescription) that you are taking. Sleep difficulties may be a symptom or cause of serious health problems. Some drugs and supplements interfere with sleep, and long-term use of over the counter sleep medications can produce significant side effects and medical issues.

6. Winding down for at least one half hour before bed with lowered activity in dim light can help. Also, brief periods of relaxation during your busy day will promote better rest at night.



DO YOU NEED MORE INFORMATION ABOUT HOW TO RELAX AND SLEEP BETTER? MY EASY RELAXING MEDITATION CD CAN HELP! PLEASE CALL ME AT 617-738-8222 FOR ORDERING DETAILS.

HOW TO SAFEGUARD YOUR BELONGINGS AT THE AIRPORT - Part Two

The most important rule: NEVER check anything valuable -- electronics, family heirlooms, anything you can't replace! Carry it on and watch it carefully as it passes through the checkpoint.

What happens when you report a loss? The TSA reviews the actual security footage of the screeners who handled your carry-on or checked bag. If they can't prove that they are not responsible, they may pay your claim.

The airlines may pay if you lose your bag, but they make it very clear that they will not reimburse for valuables packed inside.

The State Police will search the airport for your missing items and investigate alleged thefts.

The bottom line: be sure to report any losses immediately to the TSA, the airlines, and the State Police.
Source: WHDH TV



THANK YOU FOR PASSING MY BLOG ON TO SOMEONE YOU KNOW WHO WOULD BENEFIT FROM MY SERVICES!

ARE BAREFOOT-STYLE SHOES BETTER?

Have you seen people wearing sock-like shoes with toe compartments such as Vibram FiveFingers? Researchers have recently examined whether running injuries could be prevented by switching to these shoes from typical running shoes. They found decreased injuries only if the runner was able to change their running style to focus on short strides while landing lightly on the forefoot, unlike the traditional heel-strike running which has been implicated in knee, lower leg, ankle, and foot injuries.

So it's the running style, not just wearing the shoe, that is beneficial. In fact, continuing to land on the heel in this shoe can produce even more serious injuries due to the lack of cushioning.

If you'd like to give barefoot type shoes a try, be sure to give your body a chance to acclimate by walking in them initially (again, focusing on not landing heavily on your heels). Ease in to running using the new shoes for about 25% of your weekly running miles and slowly increasing the percentage, being very conscious of adopting a forefoot running style and addressing any pain or other symptoms immediately.
Sources: American Council on Exercise, University of Wisconsin




THANK YOU FOR PATRONIZING AND REFERRING PEOPLE TO MY INDEPENDENT PRACTICE. YOU ARE SUPPORTING CREATIVITY AND ENTREPRENEURSHIP, THE FOUNDATIONS OF THE U.S. ECONOMY, AND NURTURING OUR LOCAL COMMUNITY!

HOW TO SAFEGUARD YOUR BELONGINGS AT THE AIRPORT - Part One

Laptops, cameras, and electronics are most often reported missing from checked and carry-on bags. But watch your wallets and purses at the airport -- and even on the plane! As in any public place, thieves are poised to strike while you are distracted.

If something disappears, tell every agency you can. The more places you report the loss to, the more likely it is to turn up. Notify the TSA and the airlines if something is missing. Also contact the State Police, who investigate just about any loss, anywhere at the airport. Both the TSA and the State Police have lost and found departments as well.
Source: WHDH TV



COULD YOU USE HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, BLOG, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT? I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION. PLEASE CALL ME AT 617-738-8222 FOR MORE DETAILS.

HOW TO GET KIDS MOVING

Do you have kids, grandkids, nieces, nephews, or other children in your life? Here are some ideas for helping them to be more active:

Let them get dirty - Clothes, hands, feet, and just about anything else attached to a kid can get dirty during fun play. A little dirt when they're young beats heart disease when they get older.

Play with them - If a child is sitting around, go outside and show them games you played when you were a kid. When their friends are over, set up a "tournament" with a made-up activity. If they enjoy it, they'll want to do it when you're not around.

Have rules about electronics - For example, stipulate "no video games or t.v. until after dark." Keep electronics out of kids' rooms. This forces them to be creative and find other things to do.

Don't allow the phrase "I'm bored." - Kids are becoming accustomed to being constantly entertained, requiring no imagination on their part. If they say they're bored, give them chores to do, They may pretty quickly find an alternative to being bored!

Foster an active culture - If you exercise for the sake of fun, so will the kids.
Source: IDEA Fitness Journal




IT'S TIME TO MAKE AN APPOINTMENT WITH YOUR BODY - CALL ME AT 617-738-8222 TO SCHEDULE YOUR THERAPEUTIC MASSAGE TODAY!




You're invited to a Bountiful Garden Party!
Celebrate the summer harvest season with Bountiful Brookline - there will be cocktails and raffle prizes in a beautiful community garden ripe with tomatoes, green beans, and more!
Wed. August 17th, 2011, 5:00 pm - 7:30 pm, 11 Goodwin Place, Brookline. Rain or shine.
All proceeds benefit Bountiful Brookline programs and the Brookline community. To register, please email: bountifulbrookline@gmail.com. Looking forward to seeing you there!

HOTEL HINTS - Part Two

Here are some more travel tips!

Be specific, focused, and fair when resolving problems with hotels - Be very specific about how you would like to see the situation resolved, but be fair. You have a better chance of resolving your dispute if your expectations seem reasonable. Also, hotel managers have been trained to let aggravated customers vent until they tire of arguing, so be sure to initiate a dialogue rather than droning on.

Get confirmation - Hotel managers have been known to say anything to put an end to a disagreeable situation. Once you and management have agreed on a solution, confirm your agreement in writing.

Contest hotel charges - If you believe your complaint was not handled satisfactorily, get the names of the people involved, keep your receipts, and call your credit card company. Credit card companies have departments that deal with contested charges, and many will not charge your card while the matter is under investigation.
Source: Fodor's Travel


THANK YOU FOR YOUR REFERRALS!

SHAKE YOURSELF IN TO SHAPE?

Have you seen Shake Weights advertised on infomercials? These 2.5 and 5 pound weights have molded plastic handles with springs at each end.

Researchers used electromyography testing to compare the Shake Weight workout to conventional exercises utilizing calisthenics (modified push-ups) and elastic resistance bands. For the chest and shoulders, the effectiveness of the Shake Weight exercises was inferior to the conventional exercises, and for the upper arms, it was about the same. In addition, the Shake Weight routine burned fewer calories than either the traditional exercises or walking at a pace of 3 miles per hour for the same length of time.
Source: Consumer Reports


THANK YOU FOR PATRONIZING AND REFERRING PEOPLE TO MY INDEPENDENT PRACTICE. WHEN YOU SPEND AT A LOCALLY OWNED OFFICE, MORE THAN 50% STAYS IN OUR COMMUNITY. AT A CHAIN, MORE THAN 80% GOES TO DISTANT CORPORATE HEADQUARTERS!

HOTEL HINTS - Part One

Are you traveling over the next few months?

Know how to handle hotels' overbooking - Often the hotel will have a nearby property or an arrangement with another hotel to honor overbooked reservations. You can usually get an upgrade to a larger room at the substitute property for no extra charge. If the room is the same or inferior to the one you have reserved, demand a rate reduction for your inconvenience.

In a hotel dispute, document everything - Write down the names of everyone you speak with, when you spoke with them, and what they said. If you have a camera, take photos relevant to your complaint. This information is handy for presenting to corporate public relations personnel, who can be sensitive to these occurrences and may be willing to compensate unhappy guests.

Stay tuned to future blog posts for more helpful hotel hints!
Source: Fodor's Travel



I APPRECIATE YOUR REFERRALS!

MORE MONEY-SAVING TIPS AT THE GAS PUMP

1. Minimize driving with a cold engine - Engines run most efficiently when they are warm. Making multiple short trips and starting the engine from cold each time can reduce fuel economy by almost 4 mpg, as well as producing more pollution and faster engine wear. So try to combine several short trips in to one to keep the engine warm.

2. Keep tires properly inflated - Underinflated tires can produce approximately 1.3 mpg loss in fuel economy, compromise handling and braking, wear faster, and run hotter which can lead to tire failure. Check your tire pressure at least once a month with a tire gauge -- the owner's manual explains how to do it.

3. Buy tires with lower rolling resistance - Look for more highly rated tires with low rolling resistance to add 1-2 mpg. They generally don't cost more, and replacing a worn tire could save you more than $100 a year in fuel.

4. Avoid idling - When idling, your car gets 0 mpg -- so turn off your engine if you expect to sit for more than 30 seconds. The engine will warm up faster as it is driven than with idling.
Source: Consumer Reports




COULD YOU USE HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, BLOG, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT? I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION. PLEASE CALL ME AT 617-738-8222 FOR MORE DETAILS.

DON'T GET RIPPED OFF!

Maybe you've seen plastic "performance-boosting" bracelets (with brand names Power Balance, EFX, iRenew, Trion:Z, and others) being sold at fitness events or worn by pro and amateur athletes. The manufacturers claim that the bracelets are programmed with special energy frequencies to improve strength, flexibility, and balance. Salespeople will "test" your balance without and then wearing the bracelet to demonstrate these claims.

Exercise scientists from the American Council on Exercise created tests using the Power Balance and sham bracelets in randomized trials. Subjects performed two tests each of flexibility, balance, strength, and jumping height. No benefit was found from the "performance" bracelets; rather, the researchers observed that subjects invariably did better on the second trial, regardless of which bracelet they were wearing, possibly due to the effects of muscular learning and warm-ups.

In addition, the Australian government has pressured the Australian Power Balance manufacturer to publicly admit that there is no scientific backing to their claims. In the U.S., we may see a similar outcome as several class action suits have been filed citing false advertising and unfair business practices.
Source: American Council on Exercise





GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CD's MAKE THOUGHTFUL PRESENTS FOR MOTHER'S DAY (SUN., MAY 8th)! PLEASE CALL ME AT 617-738-8222.

HOW TO SAVE AT THE GAS PUMP

Here are some tips . . .

1. Drive at a moderate speed - This is a big factor. The faster you drive, the more fuel it takes to power the car, lowering your miles per gallon.

2. Drive smoothly - Frequent hard acceleration and braking reduces miles per gallon, as well as decreasing the life of the engine, transmission, brakes, and tires.

3. Remove car-top carriers - Even driving with empty racks on the car reduces fuel economy.

4. Don't use premium fuel if you don't have to - Check your owner's manual for recommendations. If it specifies regular fuel, premium will not make the engine run better.

5. Some things that do not impact fuel economy - morning fill-ups, using air conditioning, and dirty air filters.
Source: Consumer Reports



ADMINISTRATIVE PROFESSIONALS DAY IS WED., APRIL 27th. REWARD YOUR LOYAL STAFF WITH GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CD's!

GARDENING IS GREAT!

Getting out in the garden is not only enjoyable and relaxing -- it's a good way to stay fit. Did you know that gardening burns an average of 300 calories an hour?
Speaking of gardening . . .

Over the past year, I have become involved in a community gardening project. We are seeking gardeners -- no experience necessary! You'll have fun gardening with the seasoned gardeners, whatever your experience.

Volunteers are welcome at Greenside Out Garden in Brookline Village where we are raising food for the Brookline Emergency Food Pantry. We appreciate whatever amount of time you can offer, as well as donations of seeds/seedlings, tools, organic mulch/fertilizers/pest control products, and financial contributions. For more information, please call me at 617-738-8222 and see http://www.bountifulbrookline.org/.

WINDSHIELD-WIPER CARE

Have your windshield-wipers taken a beating lately? Most wipers deteriorate after 6-9 months due to dirt, debris, and road grime abrasion and sunlight breaking down their rubber edges.

Check their condition - Lift each wiper arm off the glass and run your finger along its rubber edge. If the rubber is rigid or chipped, or produces nonstop streaking, you need new wipers. Replace both, as if one is worn out, the other will surely die soon.

Keep them clean - Put windshield washer fluid or mild dish liquid on a damp sponge or rag and wipe debris off the rubber and the windshield where the wiper rests.

Keep them free - If wipers are frozen to the glass, use the defroster and hand-clear snow and ice from around them before turning them on. Use windshield washer fluid with antifreeze.

Get the correct size and type - Look in your car's owner's manual, measure the blade, or ask at an auto-parts store. On some cars, one blade is longer than the other, so check both, as well as the rear wiper if your car has one.
Source: Consumer Reports




Hope you can make it to this fun and informative day -

BOUNTIFUL BROOKLINE - SPRING INTO GARDENING

Grow local, eat local . . .

Workshops, demonstrations, children's activities, resources for new and seasoned gardeners

Local food pioneer Greg Watson - Sustainable Food Systems

Raffle, refreshments, books, and gardening supplies

Sunday, March 27th 10 AM - 4 PM
Pierce School, 50 School St., Brookline www.BountifulBrookline.org

SNOW TIRES FOR YOUR FEET

I have discovered a great item called Stabilicers that makes walking on snow and ice much safer and easier. These shoe attachments strap over normal footwear and provide excellent traction. Unlike other similar products, the sole is completely solid with no openings to catch on objects that can cause trips and falls. Replacement metal cleats are available to extend the life of this heavy duty product.

Apparently EMT's, firefighters, police, and postal carriers use Stabilicers. I have subjected my pair to more than 3 years of extreme use and they are still going strong! Stabilicers can be purchased at www.32north.com.



THANK YOU FOR YOUR REFERRALS!

BETTER FITNESS=LESS SICKNESS

A recent study shows that fitter people get less colds. Research participants who exercised more than 5 times a week aerobically ("cardio" activities) had 46% fewer colds than those at the opposite extreme who trained less than one time per week. Moreover, those who exercised the most had less severe cold symptoms and recovered sooner than the more sedentary individuals.

A session of aerobic exercise temporarily increases the activity of immune system cells that fend off viruses. The immune system returns to normal function shortly thereafter, which explains why more frequent exercise is most effective in preventing colds.

So, with regular exercise, you may be able to avoid illness, not to mention the costs of medical visits, medication, and missed time at work.
Source: British Journal of Sports Medicine


GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CDs MAKE THOUGHTFUL GIFTS FOR VALENTINE'S DAY (MONDAY, FEB. 14TH)!

WILL YOU BE ABLE TO RETIRE COMFORTABLY?

This is a great time to get your financial affairs in order by doing some retirement planning. Below are three free internet retirement calculator tools. None of them require you to register or save information online. they are time efficient (6-22 minutes) and make reasonable predictions about projected inflation, taxes, and investment returns. In each, you can modify your inputs and immediately see how your prospects change.

Before you start, have available your current and projected assets including any expected benefits or windfalls, ideas about retirement dates, and how much you'll spend in retirement (80% of your current income is a good estimate).

For your expected Social Security benefits, go to www.ssa.gov/planners/calculators.htm

AARP Retirement Calculator - www.aarp.org/work/retirement-planning
T. Rowe Price Retirement Income Calculator - www.troweprice.com
Analyze Now Retirement Planner - www.analyzenow.com - works best with Excel.
Source: Consumer Reports


COULD YOU USE HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, BLOG, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT? I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION. PLEASE CALL ME AT 617-738-8222 FOR MORE INFORMATION.

HERE'S (FREE!) HELP FOR HEALTHY LIVING . . .

Is getting your food intake on track one of your resolutions? Whether it's to lose weight or just to eat more nutritious meals, here are some informative websites:

http://www.mypyramid.gov/ - You can get a personalized food plan for your caloric needs based on the US Department of Agriculture's Dietary Guidelines for Americans.

http://www.eatright.org/ - The American Dietetic Association (ADA) provides food and weight management guidance from licensed dietitians.

http://www.mayoclinic.com/ - This source answers your questions about supplements, medications, and nutrition as well as many medical conditions.

http://www.tcolincampbell.org/ - A nonprofit foundation that offers healthy recipes and medical information without influence from industry or commercial interests.

www.Extension.IAState.edu/foodsavings - This University of Iowa Extension site teaches how to eat healthfully on a budget.


IF YOU KNOW SOMEONE WHO WOULD BENEFIT FROM THIS INFORMATION, PLEASE FEEL FREE TO PASS IT ON TO THEM. THANK YOU !