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50% of people who start an exercise program quit in 3-6 months.

Stick to your Healthy New years resolutions

How do you keep your self accountable to your new years resolutions? The two most popular are weight loss and exercise more.

  1. Have a plan; Meet with a professional to help you develop an exercise plan that will help you reach your specific goals so you see results.
  2. Make sure to make your exercise regimen is part of your daily schedule…so that means put it on the calendar.
  3. You should change your exercise every 6-12 weeks so you do not get bored.
  4. If you have a partner to help you stay on track it some times helps to have a workout buddy.
  5. Remember that more is not better when you first start out exercising again so take it slow.
  6. If you fall off the exercise bus one day remember that you can get back on the next day.
  7. A good affirmation for you is “today is the day to do what I did not do the day before”
  8. Make sure you put your exercise goals and time committment in perspective of other obligations, such as family, friends,hobbies, etc.

It takes time to make changes and if you are not able to consistently hold your self accountable then hire a trainer to see you at least 1-2x a week to build up your new habit; someone to hold you accountable will make it easier to stick to.

Well I am not going to tell you that it is going to be easy to stick to your goals of more exercise but, it can be done. Know your self and plan accordingly.

Thank you for your time and energy…Be well

If you need any guidance or accountability please contact me at healthybellingham@hotmail.com

Jaime J. Hernandez

Health and Exercise Prescriptions

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Fall on the Chinese Medicine Wheel addresses Metal Element. The physical aspect of Metal deals with intellect, precision, values and inspiration.

Fall on the Chinese Medicine Wheel addresses Metal Element.

The physical aspect of Metal deals with intellect, precision, values and inspiration. Obviously, input=output.  Mental function is directly related to what you ingest, digest and filter through all of your senses. The following article details some factors to consider for improving the overall positive functioning of your brain.

Take Inventory of Your Environmental Toxins: You are exposed to a number of chemicals and irritants everyday. This has a direct impact on the demand placed on your body-mind system to process toxins.  Less stress on your body-mind system=more optimal life energy flow.

Heavy metals are examples of some possible toxins in the environment:

  1. Cadmium: automobile products (black rubber, seat covers, burned motor oil), evaporated milk, processed foods, sprays on fruits and vegetables and soft drinks
  2. 2. Aluminum:  deodorants, pots and pans, shampoos, storage wraps for foods, and antacids
  3. Lead: canned foods, leaded candle sticks, lead or soldered water pipes, lead paint, colored or glossy newsprint, soil, vehicle emissions, cigarette smoke,  municipal water supplies (soft water and lead pipes), and some calcium supplements
  4. Mercury: dental fillings, fish, the preservative thimerasol in vaccines, coal fired power plants and trash incinerators.
  5. Pesticides: agriculture, lawns, golf courses, and veterinary practice
  6. Personal and Household Products: According to The Brain Wash by Michelle Schoffro Cook, there are significant issues with products we use in our homes for the purpose of beauty and hygiene. A number of ingredients in shampoos, toothpaste, deodorant and perfume report significant negative effects on central nervous system and cognitive function. For example, chemicals in mattresses, cleaners, carpets and dryer sheets contain numerous neurotoxins.

What Actions Can You Take to Support Your Brain’s Functioning?

Nutrition: In a study done by Dr. Pratt there are six foods that help preserve your health and fight the aging of the brain: pomegranate, blueberries, walnuts, spinach, almonds, and oranges. Researchers at Oxford University in England have found that B12 has a positive impact on mental function. Foods such as eggs, yogurt, tuna, salmon, rainbow trout, clams, swiss cheese, milk, chicken and beef  contain B12. For vegetarians, wheat germ or cereals fortified with B12 is a good alternative if you are not getting it from a supplement.  Eat swiss chard and kale to support your vision.

Drink green tea to protect your brain. Eat organic dark chocolate. Get the anti-inflammatory benefits of ginger, celery and cherries. Cook with sage and tumeric, fennel, marjoram and thyme.

To support detox: Include olives, olive oil, onions, garlic, purple and red grapes, and organic leafy greens. Limit sugar and alcohol consumption to improve the function of your immune system to improve the functioning of your immune system. Include a pro biotic such as acidophiles bifidus as part of your care for your digestion, absorption and balance of friendly bacteria.

Go Outside: Physical activity that includes cardiovascular fitness also improves your cognitive functioning in the areas of processing speed, attention and motor skills. Find a way to keep variations of cycling, swimming and walking in your routine. Stepping away from the Electromagnetic Field radiation from electronic devices also helps to re-energize and  bring more clarity to your thinking.

Expand and Share your Life Purpose Gifts: Stay connected to what interests and inspires you. Learn something new! Take in beauty. Take in color through foods, art, and creativity. Join a group to keep you inspired and connected to others. Volunteer.  Stay connected to joy and love by offering it to yourself and others. On the Chinese Medicine Wheel this is Fire Element warming Metal Element to creating harmony and balance for your wisdom and inner life.

Kimberly Rex, MS is an experienced and certified Resonance Repatterning and Person-Centered Expressive Therapist. She works with clients all over the world by phone, Skype, proxy and in-peron  with sessions that transform physical, emotional, mental and spirit level issues to get solutions and results for greater wellness and well-being. Find out more about this cutting edge energy medicine process, visit: http://www.windowstotheheart.net

Thank you Kimberly for your great imput.

If you have any questions about this type of therapy please contact Kimberly directly.

Thank you all for your time and energy …Be well

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.

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EAT DESSERT FIRST! Go Raw Not Crazy By Lori J. Bayne

There are a lot of misconceptions about diet out there.  Some that I believed whole-heartedly for about 37 years were:

  • If it tastes good, it has to be bad for you.
  • If it’s good for you, it has to taste bad.
  • Nothing healthy can be fun to eat.
  • Everything healthy has to be accompanied by misery and deprivation.

I’m happy to report that for the last 4 years, I’ve found all of these statements to be utterly and completely false.  How did I find out that they just weren’t true?

I discovered the raw food lifestyle.

More specifically, I discovered the DESSERTS of the raw food lifestyle!

Where once I ate pastries, processed chocolates, drinks with high fructose corn syrup in them and every kind of baked good on the planet, I now consume the following, all in raw form:

  • chocolate truffles
  • candy bars
  • cake
  • pie (fruit, pudding and cream pies, thank you very much!)
  • ice cream
  • “beer nuts”
  • shakes (and I don’t mean like gritty protein shakes)
  • fruit tarts

Now, how can this be possible?  Healthy food tastes like crap!  Everybody knows that!  And it makes you fat and miserable.

Not this stuff.  It’s exactly the opposite!  I’ve lost almost 100 pounds eating raw food, and it just takes a little ingenuity and a relentless commitment to your dessert pleasure to accomplish this.  Not many people have trouble with embracing either of these concepts. I advise my clients to get full eating raw dessert to their heart’s content because then there’s usually not much room left for whatever else they were planning on eating.  I can’t tell you how many times a raw banana split has saved me from eating cooked pizza.

But let’s say it doesn’t “save you” from eating junk food.  Is it better to eat something healthy and then eat just 1 or 2 slices of pizza, or is it better to eat the pizza, maybe 5 or 6 slices if you binge, and then eat just a small amount of healthy dessert?  I say go for the former!

Now, I know that it sounds funny, but when I discovered raw food, I told my then-fiancé (now husband) that I wasn’t willing to give up any of the above-listed treats.  When he said, “Oh, you won’t have to!”  I thought he was flat-out making things up and that I’d have to eat dirt, sticks, twigs, celery and carrots for the rest of my life in order to slim down and be healthy.  How delighted I was to be proved wrong!

I’ve gotten rid of every single health issue that plagued me, from hypothyroidism to asthma to reproductive issues – all by eating raw food, and I continue to regain my health and lose weight by eating dessert first.  Raw dessert, that is!

But why should eating dessert first work for weight loss?  In a nutshell, it’s because raw food has no additives, is not processed or preserved in any way, has all of its nutrients and enzymes intact, and is in a whole-food form that your body can recognize, digest and absorb much more easily.  And when you get full, it’s impossible to keep eating.  Literally.

Think about it.  How many times have you ever heard someone say, “Ugh!  I can’t believe that I just ate 20 apples … again!”  It just doesn’t happen.  But people overeat on junk food all the time, because since the body is not getting enough nutrition, it still needs more food to function, and also because the chemicals in it trick the brain into thinking that you still want more.  So you eat it.

Raw food is exactly the opposite.  Your body immediately recognizes the vitamins and minerals in the food; it then releases excess fat and toxins with the tools the raw food gives it to work with, and moves out the waste quickly and easily.

And all while eating pie.

I swear, sometimes I still think I’m dreaming.  And after 4 years of eating 50%-80% raw, I still have a hard time believing that something called Decadent Fudge Torte helped me lose 100 pounds.

Eating a high-raw diet isn’t for everyone.  There are certainly bumps in the road.  But the increased energy, the increased dessert intake and the knowledge that I’m doing something wonderful for my body, my longevity, my planet and my soul makes those bumps a little easier to handle.

So does the raw chocolate!

Here is a recipe for you if you want more go to the website and or order the book.

CAKE: 25 dates, 1 cup pecans, 2/3 cup cacao or carob powder, 2 heaping tbsp mesquite powder (optional), 1 tbsp maca powder (optional). Mix in food processor til forms a ball or when nuts are chopped small, dates are blended & you can press it together. Don’t over-process, or the nuts become extremely oily and the cake won’t hold together.

FUDGE TRUFFLE ICING: 1/2 cup soft (but not liquid) coconut oil, 1/4 cup raw cacao or carob powder, agave or honey to taste. Mix in a standing mixer w/beaters until creamy and blended.

GERMAN CHOCOLATE NUT ICING: 1/2 cup chopped raw pecans, 1/2 cup shredded raw coconut, 1 tbsp mesquite powder, 3-5 tbsp raw honey (to taste). Blend all ingredients by hand until they stick together well and hold together when spread on the cake (sometimes you may want to add more or less honey to make this work)…. See More

PREP:

Manually shape cake w/hands into whatever shape you like. Press the Nut Icing onto the sides of the cake (using your hands) all the way around. Spread the Fudge Truffle Icing onto the top of the cake until it meets (but doesn’t overlap) the Nut Icing. Make small, circular swirls on the icing for a fancy look. Try not to touch the icing directly with skin as it melts and gets shinier than parts untouched.

Slice by pressing into the cake straight down and pull the knife out from the bottom. Serve, enjoy, and stay up all night! (In other words, eat w/caution in the evening and at night because it can really keep you rollin’ along with all the theobromine in the cacao. No refrigeration needed, keeps for about 5 days.

Lori J. Bayne is the owner and founder of www.GoRawNotCrazy.com.  Her website has free raw recipes that she created, videos, tips, and even a free ebook (The Great Raw Cacao Debate).  She speaks around the Pacific Northwest and through her site helps people across the globe to increase their raw food choices by encouraging them to eat raw dessert first.  She lives with her husband and stepson in Ferndale, WA.  Her next book, Go Raw Not Crazy (35 Tips to Help You Reach Your Raw Goals (While Maintaining Your Sanity) is due to be released the day after Thanksgiving, November 26, 2010.

You can follow her on Twitter at www.twitter.com/gorawnotcrazy

and on facebook at

http://www.facebook.com/pages/Go-Raw-Not-Crazy/112481068780306

Her blog can be found at http://gorawnotcrazy.blogspot.com

Well I hope this makes moving to raw food easier …if you need an exercise plan please contact me.

Healthybellingham@hotmail.com

Jaime Hernandez

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Food Journaling and Portions Size for Calorie Control and Body Fat Loss

To control the amount of calories you consume there are some good rules of thumb to follow so you can approximate how many calories are in the foods that you are eating. To reach the body composition  that you desire wether it be to lose body fat, gain muscle or just maintain your mass. It is also important to know what and when you eat so journaling  is a great means to keep track of consumption to ensure your body will be able to use the energy consumed for blood sugar regulation, tissue growth and repair. The nutrients consumed daily should include the proper amount of carbohydrates, protein and fat.

Is it important to keep an exact record of what I eat and when I exercise?

Yes

Under eating or overeating may cause muscle loss or fat gain. In order to reach your goal, you must be aware of the amount of food you eat. Keeping an accurate journal will make you more aware of

  • How food affects the way you feel physically and emotionally(Low blood sugar can make it hard to think)
  • The types of foods you eat the most
  • How fast you eat
  • your eating patterns and daily habits
  • When you are eating (timing is important for maximum absorption 15-60 minutes after exercise)
  • Why you eat ( Emotional eating or physical need to eat)
  • who you eat with ( Do you pack your own lunch or do you eat out with co-workers?)

Taking control of your body is possible you just have to know how all of the components fit together to accomplish your goals. Accurately journaling  your exercise routine and eating habits will help to determine if there needs to be changes made to accomplish your goal. Your record also allows you to see how effective your efforts have been overall.

How do I accurately track my daily exercise and eating habits?

  • Use a journal to track your food intake and daily exercise
  • Learn portion size, food weights and measurements using the chart below and by using a food scale, measuring cups and spoons in your kitchen
  • Be particularly aware of portion sizes in your food plan
  • Weight meat and potatoes after they are cooked
  • weight pasta when it is dry or measure it when cooked
  • If a restaurant menu does not have portion size ask you server

Use the following images to help determine portion size

1 cup of cereal = a fist picture of a fist
1/2 cup of cooked rice, pasta, or potato = 1/2 baseball picture of half of a baseball
1 baked potato = a fist picture of a fist
1 medium fruit = a baseball picture of a whole baseball
1/2 cup of fresh fruit = 1/2 baseball picture of half of a baseball
1 1/2 ounces of low-fat or fat-free cheese = 4 stacked dice picture of four six-sided dice
1/2 cup of ice cream = 1/2 baseball picture of half of a baseball
2 tablespoons of peanut butter = a ping-pong ball picture of a ping-pong paddle and ball

You can look up the foods you eat and how many calories they are at http://nutritiondata.self.com/ check it out!

If you want to use the Free government  physical activity and food intake programs click on the links below.

Assessment

Assess Your Food Intake Assess Your Food Intake
The online dietary assessment provides information on your diet quality, related nutrition messages, and links to nutrient information. After providing a day’s worth of dietary information, you will receive an overall evaluation by comparing the amounts of food you ate to current nutritional guidance. To give you a better understanding of your diet over time, you can track what you eat up to a year.
Assess Your Physical Activity Assess Your Physical Activity
The physical activity assessment evaluates your physical activity status and provides related energy expenditure information and educational messages. After providing a day’s worth of physical activity information, you will receive an overall “score” for your physical activities that looks at the types and duration of each physical activity you did and then compares this score to the physical activity recommendation for health. A score over several days or up to a year gives a better picture of your physical activity lifestyle over time.

Access

Select one of the “Login” links below to enter the system. What do I need to use this site? Click here for answers to Frequently Asked Questions.

New User Registration Existing User Login Check It Out
(no registration)

Well I hope this helps you on your journey down the road of health. If you need a personalized nutrition and exercise program please contact me at healthybellingham@hotmail.com

Thank you for your time and energy…Be well

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.

http://www.healthandexerciseprescriptions.com

CLICK ON THE LINK BELOW TO SUBSCRIBE

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Frequently Asked Questions About Arthritis

  1. What is arthritis?
  2. Who is at risk for arthritis?
  3. What causes arthritis?
  4. What are the most common types of arthritis?
  5. What are the symptoms of arthritis?
  6. What should I do if I think I have arthritis?
  7. Can I prevent arthritis?
  8. How is arthritis diagnosed?
  9. What are the treatments for arthritis?
  10. How can I manage arthritis pain?
  11. What does the CDC recommend for people with arthritis?
  12. How many people in the United States have arthritis?
  13. How many children have arthritis?
  14. How can I find out more about the CDC Arthritis Program?
  15. Does my state have an arthritis program?
  16. Is exercise recommended for people who have arthritis?
  17. What should I do if I have pain when I exercise?
  18. How does body weight influence arthritis?
  19. Are people with arthritis more susceptible to complications from the flu?

 

    Be Active! Visit www.cdc.gov 

  1. What is arthritis?The word arthritis actually means joint inflammation, but the term has acquired a wider meaning.  In public health, arthritis is used as a shorthand term for arthritis and other rheumatic conditions—a label for the more than 100 rheumatic diseases and conditions that affect joints, the tissues which surround joints and other connective tissue. The pattern, severity, and location of symptoms can vary depending on the specific form of the disease. Typically, rheumatic conditions are characterized by pain and stiffness in and around one or more joints. The symptoms can develop gradually or suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body.A brief overview of the most common forms of arthritis are discussed in the Arthritis Types section. For a more detailed discussion of each of these conditions follow the links provided for you. The Resources section of our Web site can guide you to further information on many topics related to rheumatic diseases.
  2. Who is at risk for arthritis?Certain factors are associated with a greater risk of arthritis. Some of these risk factors are modifiable while others are not.Non-modifiable risk factors
    • Age: The risk of developing most types of arthritis increases with age.
    • Gender: Most types of arthritis are more common in women; 60% of the people with arthritis are women. Gout is more common in men.
    • Genetic: Specific genes are associated with a higher risk of certain types of arthritis, such as rheumatoid arthritis (RA) and systemic lupus erythematosus (SLE), and ankylosing spondylitis.

    Modifiable risk factors

    • Overweight and Obesity: Excess weight can contribute to both the onset and progression of knee osteoarthritis.
    • Joint Injuries: Damage to a joint can contribute to the development of osteoarthritis in that joint.
    • Infection: Many microbial agents can infect joints and potentially cause the development of various forms of arthritis.
    • Occupation: Certain occupations involving repetitive knee bending and squatting are associated with osteoarthritis of the knee.
  3. What causes arthritis?Elevated uric acid levels cause gout, and specific infections can cause certain forms of arthritis. The causes of many of the other forms of arthritis are unknown. Scientists are studying the role of factors such as genetics, lifestyle, and environment in the various types of arthritis.Top of Page
  4. What are the most common types of arthritis?The most common form of arthritis in the Unites States is osteoarthritis followed by gout, fibromyalgia, and rheumatoid arthritis.Top of Page
  5. What are the symptoms of arthritis?The pattern and location of symptoms can vary depending on the type of arthritis. Generally, people with arthritis feel pain and stiffness in and around one or more joints. The onset of arthritis symptoms can develop gradually or suddenly. Arthritis is most often a chronic disease, so symptoms may come and go, or persist over time.Top of Page
  6. What should I do if I think I have arthritis?If you have pain, stiffness, or swelling in or around one or more of your joints, talk to your doctor. It is important to keep in mind that there are many forms of arthritis, and a specific diagnosis of the type you have may help to direct the proper treatment. Although there is no cure for most types of arthritis, early diagnosis and appropriate management are important, especially for inflammatory types of arthritis. For example, early use of disease-modifying drugs can affect the course of rheumatoid arthritis. An early diagnosis and appropriate treatment can make a difference in pain and joint damage. The earlier you understand your arthritis, the earlier you can start managing your disease and making healthy lifestyle changes to help your arthritis.Top of Page
  7. Can I prevent arthritis?Depending on the form of arthritis, there are steps that can be taken to reduce your risk of arthritis. Maintaining an appropriate body weight has been shown to decrease the risk of developing osteoarthritis and gout. Protecting your joints from injuries or overuse can reduce the risk of osteoarthritis.Top of Page
  8. How is arthritis diagnosed?Diagnosing arthritis often requires a detailed medical history of current and past symptoms, physical examination, x-rays, and blood work. It is possible to have more than one form of arthritis at the same time.Top of Page
  9. What are the treatments for arthritis?The focus of treatment for arthritis is to control pain, minimize joint damage, and improve or maintain function and quality of life. According to the American College of Rheumatology, the treatment of arthritis might involve the following:
    • Medication
    • Nonpharmacologic therapies
      • Physical or occupational therapy
      • Splints or joint assistive aids
      • Patient education and support
      • Weight loss
    • Surgery

    In conjunction with medical treatment, self-management of arthritis symptoms is very important as well. The Arthritis Foundation Self Help Program and the Chronic Disease Self-Management Program, both developed by Dr. Kate Lorig of Stanford University, are effectiveself-management education programs. The program helps people develop the skills needed to manage their arthritis on a day to day basis and gain the confidence to carry it out.

    The Arthritis Foundation Exercise Program and Enhance Fitness® are examples of programs designed to help people with arthritis increase their physical activity. For management of specific types of arthritis, refer to Arthritis Types.

  10. How can I manage arthritis pain?Both medical treatment and self-management strategies are very important. The Arthritis Foundation Self Help Program and the Chronic Disease Self-Management Program, both developed by Dr. Kate Lorig of Stanford University, are effective self-management education programs. These programs help people learn the techniques needed to manage their arthritis on a day to day basis and gain the confidence to carry it out.Physical activity can also help reduce pain. Programs like Arthritis Foundation Exercise Program and Enhance Fitness® can help can help you safely increase yours physical activity.
  11. What does the CDC recommend for people with arthritis?The CDC recommends the following:Early diagnosis and appropriate management of arthritis, including self-management activities, can help people with arthritis decrease pain, improve function, stay productive, and lower health care costs. Key self-management activities include the following:Learn Arthritis Management Strategies—Learning techniques to reduce pain and limitations can be beneficial to people with arthritis. Self-management education, such as the Arthritis Foundation Self Help Program (AFSHP), or the Chronic Disease Self Management Program (CDSMP) help you learn the strategies and develop the confidence to manage your arthritis on a day to day basis. For example, one study, AFSHP showed reduced pain even 4 years after participating in the program.Be Active—Research has shown that physical activity decreases pain, improves function, and delays disability. Make sure you get at least 30 minutes of moderate physical activity 5 days a week. You can get activity in 10-minute intervals. Detailed information about PA for people with arthritis and recommended programs are available.Watch Your Weight—The prevalence of arthritis increases with increasing weight. Research suggests that maintaining a healthy weight reduces the risk of developing arthritis and may decrease disease progression. A loss of just 11 pounds can decrease the occurrence (incidence) of new knee osteoarthritis.See Your Doctor—Although there is no cure for most types of arthritis, early diagnosis and appropriate management are important, especially for inflammatory types of arthritis. For example, early use of disease-modifying drugs can affect the course of rheumatoid arthritis. If you have symptoms of arthritis, see your doctor and begin appropriate management of your condition.Protect Your Joints—Joint injury can lead to osteoarthritis. People who experience sports or occupational injuries or have jobs with repetitive motions like repeated knee bending have more osteoarthritis. Avoid joint injury to reduce your risk of developing osteoarthritis.
  12. How many people in the United States have arthritis?Currently, an estimated 50 million Americans reported that their doctor told them they had arthritis. As our nation’s population ages, the prevalence is expected to increase.Top of Page
  13. How many children have arthritis?CDC estimates that 294,000 U.S. children under age 18 (or 1 in 250 children) have been diagnosed with arthritis or another rheumatologic condition. (Type data table and state table.) Prior estimates ranged from 80,000 to 290,000, depending on the definition of arthritis, age range and methods used to find cases. However, many of these prior estimates were based on extrapolations from small studies done in small geographic areas which could have led to chance variation in estimates. More information.Top of Page
  14. How can I find out more about the CDC Arthritis Program?Read about the program in the About Us section.Top of Page
  15. Does my state have an arthritis program?There are 12 states that have arthritis programs funded by the CDC. Nine additional states have received funds to help make arthritis appropriate interventions available. Read more about state arthritis programs.Top of Page
  16. Is exercise recommended for people who have arthritis?Recent studies have shown that moderate physical activity 5 or more days a week can help to relieve arthritis pain and stiffness and give you more energy. Regular physical activity can also lift your mood and make you feel more positive.An activity that produces a slight increase in heart rate or breathing is considered moderate physical activity. Low-impact activities performed at a moderate pace work best for people with arthritis. These include walking, swimming, and riding a bicycle. Everyday activities such as dancing, gardening, and washing the car can be good if done at a moderate pace that produces slight breathing and heart rate changes. Detailed information about PA for people with arthritis and recommended programs are available.If you are having an acute flare-up of your inflammatory arthritis, it may be better to restrict your exercise to simple range of motion (carefully moving the joint as far as it can go) during the flare-up.More information is available.
    Physical Activity and Arthritis – Detailed Overview
    Physical Activity and Arthritis – Two Page Fact Sheet
  17. What should I do if I have pain when I exercise?Some soreness or aching in joints and surrounding muscles during and after exercise is normal for people with arthritis.  This is especially true in the first 4 to 6 weeks of starting an exercise program.  However, most people with arthritis find if they stick with exercise they will have significant long-term pain relief.  Here are some tips to help you manage pain during and after exercise:
    • Modify your exercise program by reducing the frequency (days per week) or duration (amount of time each session) until pain improves.
    • Changing the type of exercise to reduce impact on the joints – for example switch from walking to water aerobics.
    • Do proper warm-up and cool-down before and after exercise.
    • Exercise at a comfortable pace – you should be able to carry on a conversation while exercising.
    • Make sure you have good fitting, comfortable shoes.

    Signs you should see your health care provider:

    • Pain is sharp, stabbing, and constant.
    • Pain that causes you to limp.
    • Pain that lasts more than 2 hours after exercise or gets worse at night.
    • Pain is not relieved by rest, medication, or hot/cold packs.
    • Large increases in swelling or your joints feel “hot” or are red.
  18. How does body weight influence arthritis?Weight control is essential; research suggests that maintaining a healthy weight reduces the risk of developing osteoarthritis and may decrease disease progression. A loss of just 11 pounds can decrease the occurrence (incidence) of new knee osteoarthritis.Top of Page
  19. Are people with arthritis more susceptible to complications from the flu?People with certain forms of arthritis (e.g., rheumatoid arthritis and lupus) may have weakened immune systems, due either to the disease and/or the medications (e.g., prednisone) they take to treat the condition. This may make them more susceptible to flu-related complications after being infected. More detailed information and guidance regarding both seasonal and H1N1 flu is available.

This information came from the CDChttp://www.cdc.gov

. If you have any questions on how to put an exercise program together please  contact me.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions

http://www.healthandexerciseprescriptions.com

CLICK ON THE LINK BELOW TO SUBSCRIBE

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Did you know that Americans gain 1-5lbs during the holiday seasons? Healthy Holiday Tips to keep off the extra pounds of body fat

Every year it is the same thing when the holidays season begins; Less activity and more eating. The New England Journal of Medicine did a study and came to the conclusion that during the holiday season Americans generally gained one to five pounds of body fat. They said that most of adult weight gain came from holiday excessive eating and lack of activity which contributed to body fat gain over many years.

Did you know that if your body fat is over normal levels your likely hood of gaining weight over the holidays increases by double if you are over weight  and if you are obese it triples. 70% of Americans are overweight.

Healthy Holiday Tips

  • Do not go to holiday party’s hungry. Eat a good breakfast and lunch so you do not over eat at the party.
  • Thanksgiving dinner is not a all-you-can-eat-buffet. Make sure your plate has Salad,fruits and veggies on two thirds and meat and starch on the other third.Make sure to stop eating before you fill over full.
  • Include an activity when you are planning your holiday gatherings. You can play games,bocce ball, walk, ride bikes, soccer, bowling anything to keep active.
  • If you are not sure about the food that is going to be at the party bring a healthy dish. Bring a fruit and veggie platter to have something healthy to snack on so you have choices other than the candy dish and high fat dishes.
  • Chose a smaller plate, smaller portions and eat slowly.
  • focus on your family and enjoying your holiday time  off and not the feast.
  • Make sure to keep up with your workouts. Use exercise bands to keep up with your workouts when you are on vacation or out of  town.
  • Drink water while you eat your meal

Well I hope these suggestions help you make a plan for your holiday season to stay active and mindful of what you are eating. If you need any help with your exercise program or diet please contact me.

Thank you for your time and energy…Be well

Jaime J Hernandez

Health and Exercise Prescriptions Inc.

CLICK ON THE LINK BELOW TO SUBSCRIBE

Health and exercise prescription's Blog