I know the title of this post does not seem to be all that health related, however having a healthy dog can ensure that you keep active with daily walks, tug of war, etc. So here is a quick tip to keep your K9 healthy and tick free:
1. Simply make the tick dizzy and twist it in a circle for about 2 minutes or less. Try and be patient and keep twisting.
2. The tick should come out on its own after this time.
I found it useful not to use tweezers and pull it out as it can sometimes leave the head of the tick in the dog.
Thursday, February 25, 2010
Monday, February 22, 2010
"Over-indulgence weekends" and getting back on track
After having too much pizza this weekend and doing little activity, it is now time to get back on track with some healthier food options and consistent exercise.
I find it useful when going into possible "over-indulgence weekends" with the mentality that I likely will eat some non-nutritious food and when I do I will not get angry at myslef. However, it is also a good idea to have a plan in place before and after the weekend so the lapse does not turn ito a collapse of your healthy lifestyle. Some tips to follow before these "over-indulgent weekends" include:
1. Drink plenty of water.
2. Plan a good workout session before and after the weekend.
3. Have Fun and trust in your abiltiy to get back on the healthy bus and continue reaching you health goals.
I find it useful when going into possible "over-indulgence weekends" with the mentality that I likely will eat some non-nutritious food and when I do I will not get angry at myslef. However, it is also a good idea to have a plan in place before and after the weekend so the lapse does not turn ito a collapse of your healthy lifestyle. Some tips to follow before these "over-indulgent weekends" include:
1. Drink plenty of water.
2. Plan a good workout session before and after the weekend.
3. Have Fun and trust in your abiltiy to get back on the healthy bus and continue reaching you health goals.
Wednesday, February 17, 2010
Reducing calories while eating out.
I definitely enjoy getting served as large a porion as possible while eating out, but I also know that I'm likely to consume excess calories when served a super-sized portion. Therefore, if you are serious about losing weight, cutting calories, and already having your lunch ready for tomorrow try the following:
1. Bring in your own container and immediately upon your meal arriving try placing half or a quarter of it in your container and then get it out of sight. You can be really "cool" and bring in the Eco-Box and use it as your re-usable doggie bag. This will avoid all those styrofoam and other one-time throw away "doggie bag containers". Check out www.co2slashers.org to get your Eco-Box today.
2. If dining out with a friend or spouse try just sharing one entree. I know at some of the mexican restaurants here in Asheville, one entree will be plenty of food for two people, especially after drinking a DOS XX and eating all the free chips and salsa they start you with.
3. Try eating regularly throughout the day so your are not eating-out on an empty stomach.
That's it for now. Looking forward to welcoming home my brother Michael Felsen this weekend after his year of deployment.
1. Bring in your own container and immediately upon your meal arriving try placing half or a quarter of it in your container and then get it out of sight. You can be really "cool" and bring in the Eco-Box and use it as your re-usable doggie bag. This will avoid all those styrofoam and other one-time throw away "doggie bag containers". Check out www.co2slashers.org to get your Eco-Box today.
2. If dining out with a friend or spouse try just sharing one entree. I know at some of the mexican restaurants here in Asheville, one entree will be plenty of food for two people, especially after drinking a DOS XX and eating all the free chips and salsa they start you with.
3. Try eating regularly throughout the day so your are not eating-out on an empty stomach.
That's it for now. Looking forward to welcoming home my brother Michael Felsen this weekend after his year of deployment.
Tuesday, February 16, 2010
Getting movement in during busy times.
It can definitely be a challenge to fit in a scheduled exercise session each day so it can be helpful to get some "hidden exercise". Some ideas to add "hidden exercise" to your day include:
1. Taking the stairs instead of the elevator at work.
2. Parking in the back of the parking lot at the grocery store, mall, etc. It may actually save you time and give you a bit of a walk. I also find it to be less stressful to just park in the back instead of driving up and down the parking lot. Also, saves on gas as you are closer to the exit.
3. If you are fortunate enough to live close to a shopping center, consider walking to the store and bringing some canvas bags and carrying your groceries home. You can also add a bit of strengthening to your arms and shoulders by doing bicep curls and frontal and side shoulder raises (deltoid raises) with the canvas bags. The bags act like dumbbells at the gym.
4. If you are fortunate enough to live within cycling or walking distance to your job, consider walking or biking to work one day a week. You might enjoy it so much that you will commute by foot or bike more often.
5. As part of your lunch break, try adding a 15-30 minute walk.
I look forward to adding more "hidden exercise" tips in later posts.
1. Taking the stairs instead of the elevator at work.
2. Parking in the back of the parking lot at the grocery store, mall, etc. It may actually save you time and give you a bit of a walk. I also find it to be less stressful to just park in the back instead of driving up and down the parking lot. Also, saves on gas as you are closer to the exit.
3. If you are fortunate enough to live close to a shopping center, consider walking to the store and bringing some canvas bags and carrying your groceries home. You can also add a bit of strengthening to your arms and shoulders by doing bicep curls and frontal and side shoulder raises (deltoid raises) with the canvas bags. The bags act like dumbbells at the gym.
4. If you are fortunate enough to live within cycling or walking distance to your job, consider walking or biking to work one day a week. You might enjoy it so much that you will commute by foot or bike more often.
5. As part of your lunch break, try adding a 15-30 minute walk.
I look forward to adding more "hidden exercise" tips in later posts.
Monday, February 15, 2010
Keeping the woodstove burning
Sorry for the delay in posting, but our internet went down and the winter weather has libraries closed here in Asheville. I know all my followers have been glued to their computers for days waiting for the next post, so without further ado:
Studies have shown that those who have been able to keep the weight off that they have lost have done so with a combination of both exercise and eating patterns. With regards to eating healthy, from enough personal experience I know that it is far better to try to constantly fuel yourself with healthy meals every 2.5-3.5 hours than to have long lapses between meals. It is when we neglect our bodies of fuel for greater than 5 hours at a time that we experience "the Binge". "The Binge" is when you could eat a 1/2 gallon of ice cream in just under 8 minutes, but it is because we have starved ourselves. So it seems most logical to try and avoid "the binge" by "keeping the woodstove burning" and trying to fuel ourselves with good food every 2.5-3 hrs.
Hope everyone is well.
Studies have shown that those who have been able to keep the weight off that they have lost have done so with a combination of both exercise and eating patterns. With regards to eating healthy, from enough personal experience I know that it is far better to try to constantly fuel yourself with healthy meals every 2.5-3.5 hours than to have long lapses between meals. It is when we neglect our bodies of fuel for greater than 5 hours at a time that we experience "the Binge". "The Binge" is when you could eat a 1/2 gallon of ice cream in just under 8 minutes, but it is because we have starved ourselves. So it seems most logical to try and avoid "the binge" by "keeping the woodstove burning" and trying to fuel ourselves with good food every 2.5-3 hrs.
Hope everyone is well.
Thursday, February 11, 2010
Low-Back strengthening while watching TV or Movie.
As the aging process is inevitable, so to is the fact that bone strength and muscle elasticity decreases with age, expecially within the low-back. Low-back pain is the most common cause of job related disability in America and citizens will spend an estimated $50 billion dollars each year to treat low-back pain (NIH).
Below I will explain just a few strengthening and strectching exercises that can be incorporated into daily TV watching or movie watching. Also, the movements are great to do when watching the Buffalo Bills on Sunday, as they can reduce stress and trauma that come from watching this team. Simply lie down on the floor with enough support as to not bother your spine.
1. LOW BACK STRETCH: While face up on the floor, bring both knees to your chest while bringing your feet off the floor. Try and hold the position for 6-10 seconds and slowly release your legs back to the floor. The key is to make the movement be as controlled as possible, try not to jerk or make quick subtle movements especially after another Bills miscue. Just breathe and stay relaxed.
2. TORSO STRETCH or COBRA: While on your stomach place your hands a little more than shoulder width apart and while keeping your hips and lower body on the floor, raise your upper body, if you feel any pain STOP. Try and hold for ~ 10seconds. Also, if your low-back is really tight try placing both forearms on the floor and slowly lift your upper body.
3. Prone (Face down) BACK EXTENSIONS or SUPERMAN: While lying face-down on your stomach slowly and simultaneously raise your opposite hand and opposite leg while keepong your head in line with your spine. For example, raise your right hand and left leg slowly and slowly release to the floor, then raise your left hand and right leg. You don;t need to come far off the ground, just slightly more than the natural alignment of your back. Try and do 3 sets of 10 repetitions on both sides.
**A quick note on acute trauma related back pain is it is best to skip these exercises and instead apply ice to the affectded area of the back a couple times a day for 20 minutes. Do this for the first 3 days and after use heat to treat the area. If you do not experience a reduction in pain or inflammation, you likely will need to visit a doctor or alternative health care provider.
To a healthy back. J. Felsen
Below I will explain just a few strengthening and strectching exercises that can be incorporated into daily TV watching or movie watching. Also, the movements are great to do when watching the Buffalo Bills on Sunday, as they can reduce stress and trauma that come from watching this team. Simply lie down on the floor with enough support as to not bother your spine.
1. LOW BACK STRETCH: While face up on the floor, bring both knees to your chest while bringing your feet off the floor. Try and hold the position for 6-10 seconds and slowly release your legs back to the floor. The key is to make the movement be as controlled as possible, try not to jerk or make quick subtle movements especially after another Bills miscue. Just breathe and stay relaxed.
2. TORSO STRETCH or COBRA: While on your stomach place your hands a little more than shoulder width apart and while keeping your hips and lower body on the floor, raise your upper body, if you feel any pain STOP. Try and hold for ~ 10seconds. Also, if your low-back is really tight try placing both forearms on the floor and slowly lift your upper body.
3. Prone (Face down) BACK EXTENSIONS or SUPERMAN: While lying face-down on your stomach slowly and simultaneously raise your opposite hand and opposite leg while keepong your head in line with your spine. For example, raise your right hand and left leg slowly and slowly release to the floor, then raise your left hand and right leg. You don;t need to come far off the ground, just slightly more than the natural alignment of your back. Try and do 3 sets of 10 repetitions on both sides.
**A quick note on acute trauma related back pain is it is best to skip these exercises and instead apply ice to the affectded area of the back a couple times a day for 20 minutes. Do this for the first 3 days and after use heat to treat the area. If you do not experience a reduction in pain or inflammation, you likely will need to visit a doctor or alternative health care provider.
To a healthy back. J. Felsen
Wednesday, February 10, 2010
The high cost of quick and cheap food.
I have to admit that I can be one cheap SOB, which may come as a surprise to friends and family. However, I am doing my best to think about the potential long-term costs of buying cheap and quick convenience foods. For example, I can probaly get fully-stuffed at a fast-food joint for about 3 or 4 dollars, but what will that do to my long-term health? Studies show Medicare spends $1,400 to $6,000 more anually on health care for an obese senior than for the non-obese.
Granted, It may take a little more time to eat healthy, but not as much as you may think. Really, how long does it take to chop up some apples, carrots, grapefruit and throw some walnuts on it or throw some ice, frozen berries, and orange juice in a blender and press start?
One good tip from Ingles Market Dietician Leah McGrath is to:
Determine how much you are spending on food right now. That would include not only what you are spending at the grocery store but also what you are spending at vending machines, eating out, coffee, etc. When that information is gathered look for changes that could save money, then nail down a realistic budget and plan-and stick to it.
To thrifty and healthy shopping.
Granted, It may take a little more time to eat healthy, but not as much as you may think. Really, how long does it take to chop up some apples, carrots, grapefruit and throw some walnuts on it or throw some ice, frozen berries, and orange juice in a blender and press start?
One good tip from Ingles Market Dietician Leah McGrath is to:
Determine how much you are spending on food right now. That would include not only what you are spending at the grocery store but also what you are spending at vending machines, eating out, coffee, etc. When that information is gathered look for changes that could save money, then nail down a realistic budget and plan-and stick to it.
To thrifty and healthy shopping.
Tuesday, February 9, 2010
Follow the rainbow during a gray winter.
Eat healthy and have fun by selecting foods that form the colors of a rainbow or the colors of that tie-dye shirt you saw that stumbling gentleman wearing downtown yesterday, For example,
1. RED: Apples, beets, cranberries, Pomegrantes (great w/oatmeal if you have never tried them). Add apples and cranberries to your salad. Beets are great steamed but also are not that bad RAW.
2. YELLOW/ORANGE: Bananas, squash, pumpkins, sweet potatoes, carrots. You can boil sweet potatoes and mash them up with garlic and Kale in less than 30 minutes. Bananas are a great source of potassium and quick and easy.
3. GREEN: Spinach, Collards, Kale, Bok Choy, Swiss Chard, Broccoli, romaine lettuce. Raw spinach is a great base to any salad. You can steam the kale, collards, chard and bok choy quickly with some olive oil and add pepper flakes or sesame seeds and it tastes pretty good.
4. BEIGE: Turnips, Parsnips,Mushrooms, Cauliflower. Cut the root vegetables into cubes and drizzle some olive oil on them and roast them in the oven (mom Felsen has a great recipe for this, but be moderate with the feta cheese). WARNING: Buying and consuming the mushrooms from the gentleman with the Tie-Dye shirt downtown may make that salad seem very colorful.
Hope everyone has a great day! J. Felsen
1. RED: Apples, beets, cranberries, Pomegrantes (great w/oatmeal if you have never tried them). Add apples and cranberries to your salad. Beets are great steamed but also are not that bad RAW.
2. YELLOW/ORANGE: Bananas, squash, pumpkins, sweet potatoes, carrots. You can boil sweet potatoes and mash them up with garlic and Kale in less than 30 minutes. Bananas are a great source of potassium and quick and easy.
3. GREEN: Spinach, Collards, Kale, Bok Choy, Swiss Chard, Broccoli, romaine lettuce. Raw spinach is a great base to any salad. You can steam the kale, collards, chard and bok choy quickly with some olive oil and add pepper flakes or sesame seeds and it tastes pretty good.
4. BEIGE: Turnips, Parsnips,Mushrooms, Cauliflower. Cut the root vegetables into cubes and drizzle some olive oil on them and roast them in the oven (mom Felsen has a great recipe for this, but be moderate with the feta cheese). WARNING: Buying and consuming the mushrooms from the gentleman with the Tie-Dye shirt downtown may make that salad seem very colorful.
Hope everyone has a great day! J. Felsen
Monday, February 8, 2010
Improving Exercice Adherence
Studies have shown that 50% of people will leave an exercise program after 6 months. Improve your chances of sticking with a program by trying the following steps:
1. Write out behavioral goals. A behavioral goal, for example would be exercising at the same time 4 days/week. Try not to get to specific in your goals if you are just starting an exercise program or just coming back to one. Take "baby-steps". Just getting to the gym, track, wilderness, yoga mat etc is the hardest part. Once you are there you will likely get your work-out in and enjoy it.
2. Don't get bored. Switch up your routing every few weeks. You know you are bored when you absolutely dread doing the activity. Try the gym one day, then a state-park hike the next day, a yoga class on another day, yard work the next. Keep it interesting.
3. Don't beat yourself up. So you miss a work-out...don't make it a big deal. Worse things are happening in this world. Instead, realize everyday is a new day to get back into the program. It will happen, so don't sweat it if you miss a day here and there.
4. Use some Social Support. It can sometimes be more effective to work-out with a friend and have someone to talk to while exercising. If it is a nice day, and you enjoy talking on the phone, make that call while walking, you will be shocked how fast the time goes, just make sure not to get hit by a car.
5. Have Fun. Find activities you enjoy and if you do dread exercie get some good music or a book on tape to listen to while exercising.
This is the opinion of Jonathan Felsen BS,NCLMBT and should not replace the advice of a medical physician.
1. Write out behavioral goals. A behavioral goal, for example would be exercising at the same time 4 days/week. Try not to get to specific in your goals if you are just starting an exercise program or just coming back to one. Take "baby-steps". Just getting to the gym, track, wilderness, yoga mat etc is the hardest part. Once you are there you will likely get your work-out in and enjoy it.
2. Don't get bored. Switch up your routing every few weeks. You know you are bored when you absolutely dread doing the activity. Try the gym one day, then a state-park hike the next day, a yoga class on another day, yard work the next. Keep it interesting.
3. Don't beat yourself up. So you miss a work-out...don't make it a big deal. Worse things are happening in this world. Instead, realize everyday is a new day to get back into the program. It will happen, so don't sweat it if you miss a day here and there.
4. Use some Social Support. It can sometimes be more effective to work-out with a friend and have someone to talk to while exercising. If it is a nice day, and you enjoy talking on the phone, make that call while walking, you will be shocked how fast the time goes, just make sure not to get hit by a car.
5. Have Fun. Find activities you enjoy and if you do dread exercie get some good music or a book on tape to listen to while exercising.
This is the opinion of Jonathan Felsen BS,NCLMBT and should not replace the advice of a medical physician.
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