you lived to 100 would you be ready? Do this and you will be.”
by Dan Ritchie PhD, CSCS
Most boomers and seniors expect
to live a pretty long life. After all this is the age of medical
technology and life expectancy has never been longer. The centenarians
are the fastest-growing age demographic in the U.S. (and maybe
the world). Chances are pretty good that you will end up joining
those ranks whether you want to or not. I often ask the attendees
at my seminars and lectures which they would prefer: 1) to live
to 85 with a guarantee that they will be mostly healthy and able-bodied;
or 2) to live to 100 but with no guarantee on what kind of quality
of life they will have. Almost without exception everyone chooses
It seems that people don’t
want longevity if it means the possibility of poor health, nursing
homes, medications, and being dependent on others. People want
quality of life over quantity of life. But there is a third option.
What if you could live to 100 (or more) in good health and physically
capable of doing all of the stuff that you currently enjoy doing?
Would you choose both quantity and quality?
Well here is the thing. As I said, you might live to 100 whether
you want to or not so you might as well be prepared. Although
you can’t do anything about your genetics or past health
choices or the development of certain diseases you still have
a lot of control over your destiny. Do these things to give yourself
the best possible chance of living long AND living well.
1. STOP: The best thing you can
do is to stop sabotaging your health. That means giving up vices,
especially smoking. If you smoke (even a little) or live with
a smoker then you really, really don’t want to live to 100
because, if you do, your life will completely suck (excuse the
language). If heart disease hasn’t already killed you then
every day, every moment will be a struggle to breathe because
of pulmonary disease or you will be unable to talk because of
throat or lung cancer. That’s no way to live. Trust me,
I’ve seen it.
2. Functional Fitness: A functional
fitness routine is the way to go. It improves upper-body strength,
lower-body strength, core endurance, muscle power, balance, agility,
coordination and so much more. You will be able to keep doing
all of the things you love to do and you will feel better doing
3. HIIT: For aerobic exercise nothing
beats high-intensity interval training (HIIT). HIIT uses intervals
of high-intensity exercise interspersed with intervals of lower-intensity
exercise. Basically you will get out of breath and sweaty during
the hard intervals and will mostly recover during the easier intervals.
This is far superior for improving fitness than the traditional
steady-state aerobic exercise.
4. Nutrition: You’ve heard
it all before but probably only follow a fraction of what you
know. Eat more lean protein, healthy fats, complex carbs and fiber.
Eat less or no saturated fats, sodium and sugar. Pack your diet
with a wide variety of fresh (preferably organic and from your
own garden) vegetables and fruit. Eat whole grains (brown rice,
couscous, oatmeal) as a staple. Consume fish, chicken breast and
pork loin (lean protein sources) at every meal.
5. Get Vertical: Spirituality is
a key aspect of good health. Get back in touch with God. Pray,
read scripture and meditate on a daily basis. It is great to handle
the stresses of life and keep you centered.
6. Relate: Keep those relationships
healthy and strong. Tell your husband or wife how much you love
them. Mend those broken ties with family and friends. Find good
folks to spend time with and get close to. Life is too short and
love is too important.
There is no guarantee of longevity just as there is no guarantee
of a high quality of life. But IF you do live to 100 don’t
you want to be ready?
Pass (on) the Salt"
By Libby Parker, R.D.
Hypertension is a problem characterized
by high blood pressure. A normal blood pressure reading should
be less than 120/80. Pre-hypertensive is 120-139/80-90, and a
hypertensive person has a blood pressure reading of more than
This pressure takes a toll on the
heart and circulatory system, which can lead to cardiac arrest,
aneurysm, metabolic syndrome, weakened or narrow blood vessels,
stroke, and trouble with memory or understanding.
Primary hypertension is generally hereditary, while secondary
hypertension may stem from kidney problems, adrenal gland tumors,
birth defects, certain medications, such as birth control pills,
cold remedies, decongestants, over-the-counter pain relievers
and some prescription drugs, and illegal drugs, such as cocaine
and amphetamines (Mayo Clinic).
Treatment comes in two forms used simultaneously, medication and
Lifestyle changes include adopting
a heart-healthy, low-sodium (less than 2300 mg sodium/day) and
Switching to a low-sodium diet
is a challenge, especially in the western world where so much
food is processed and flavored with salt. Simply taking the salt
shaker off the table is not enough (though it does help). Low-sodium
versions of food, choosing foods naturally low in sodium (fresh,
unprocessed fruits and veggies), reading food labels for sodium
content and serving size, and learning to use herbs and spices
instead of salt and sauces to flavor foods are all important in
making a change in lifestyle.
The label says…..........what
Sodium/salt-free: Less than 5mg
Very low sodium: 35 mg or less / serving
Low sodium: 140 mg or less / serving
Low-sodium meal: 140 mg or less / 100g
Reduced or less sodium: >25% less sodium than regular version
Light in sodium: 50% less than original version
Unsalted or no salt added: No salt added during processing (not
a low sodium food)
Foods that are naturally low in
sodium are fresh (not processed); fruits and veggies, dried legumes/grains
made without salt, unsalted nuts/nut butter, and low-fat yogurt
(but be sure to read labels!) are generally low-sodium choices.
For other foods be sure to check the nutrition facts label, and
research foods and menus from the company producing/preparing
Libby Parker, R.D.
NASM Personal Trainer
is a Professor of Family Medicine at West Virginia University
School of Medicine. As a Lieutenant Colonel in the Air Force Reserves,
he is designing programs to reduce running injuries in military
personnel. Mark has been a competitive runner for 30 years, completing
over 80 marathons and ultras, and continues to compete as a National
level Masters runner. His marathon best is 2:24 and has run under
2:45 for a marathon 24 of the last 25 years (no race his medical
intern year); 22 of the years under 2:35 and achieving this time
in 4 decades. He won the 2011 Air Force Marathon in 2:38 a week
shy of his 45th birthday. He attributes much of this longevity
to good running form and minimalist principles.
He is the race director of Freedom’s
Run (http://www.freedomsrun.org ). The event series in our National
Parks fulfills Mark’s vision of integrating natural and
community assets to promote health and preserve the land for future
generations. Freedom’s Run is helping build fitness trails
and gardens at Elementary Schools in Jefferson Country ,West Virginia.
He is executive director of the
Natural Running Center (http://naturalrunningcenter.com),
an education portal and network of stores designed to teach healthier
running and promoting more natural footwear. He hosts educational
conferences and speaks nationally on topics related to running,
health, and injury prevention.
Mark also owns Two Rivers Treads-
A Center for Natural Running and Walking (http://tworiverstreads.com)
in his hometown of Shepherdstown, West Virginia. The citizens
of this small community are learning the benefits of good running
form, barefoot, and flat footwear. If you run any of the roads
or trails in this town, it is tough to spot a traditional running
Mark’s innovative work and
story has been featured in the New York Times, NPR, Outside Magazine,
Running Times, Runners World, Air Force Times, the Washington
Post, JAMA, and other medical and media outlets.
Workout of the Month:
30 min Yoga for Beginners
Workout - Beginner Yoga Class
By Sean Vigue
Sean Vigue is a certified Pilates, Yoga, Spinning,
Nutrition, and Personal Training instructor (over 5000 classes
taught), winner 'Best Male Workout' (Pilates for Men) by Pilates
Style magazine, Master Core Specialist, TV and Film star, and
professional singer/actor having appeared in over 70 opera, musical
theater, and non-musical productions.
in the Heat
By Declan Condron (Pump One)
Now that another Summer is upon us and the days are longer with
the temperatures rising, who doesn't want to get outside? There's
nothing better than going for a run, a hike or a bike ride on
a nice sunny Summer day.
But before you head outside into
the sun for that workout, here are a few things to consider.
Consult your Doctor
You've probably heard it a hundred times before; consult your
doctor before doing this or that. And, I'm going to say it one
more time: If you're a novice or beginner or have not exercised
is a while, be sure to check with your doctor before starting
any exercise program. If you are an experienced exerciser and
have been exercising on a regular basis, you should be okay, but
it's always a good idea to get a quick check-up.
Dehydration is one of the biggest concerns when it comes to exercising
in the heat. When you exercise, your body temperature increases,
and you sweat as a way to cool down. On hot days, your temperature
increases even more, so you sweat more. Sweating means lost fluids,
which can result in dehydration, that can be lethal. It's a good
idea to drink a large glass of water an hour or so before you
plan on exercising. Then continually take a few gulps of water
every 10-15 minutes during the workout.
Wear Appropriate Clothing
There's a whole new market of exercise clothing designed specifically
for outdoor activity that can do everything from wicking away
your sweat, protecting you from getting sunburn, helping you stay
cool and making you look good in the process. The key is to wear
lightweight, breathable fabrics that are also light in color to
reflect the sun.
Choose the Best Time of Day
We all know the sun is strongest around 12PM, so it is probably
not the best idea to head out for your workout right at noon.
Try to get out early in the morning or later in the evening when
the day is coolest. Mornings are usually better as humidity can
build throughout the day, leaving the evening very muggy.
Know your Route
The hottest day of the year is definitely not the time to try
out that new route you've heard about. Make sure you know where
you're going, how far the route is and what's along the way in
case you get into a spot of bother. This is a good idea on any
day, but particularly when the mercury is high. Last thing you
want is to get stuck out in the middle of nowhere in the blazing
sun, trying to find your way home.
Just because it's cloudy and the sun's not shining through does
not mean you can't get burned. Those pesky UVA & UVB rays
will get you no matter what. So as the song says wear sunscreen.
There are many different sunscreen available, so do your research
for what's best for you. A hat is also a good idea to help protect
your head, face and neck. Just be sure to take it off now and
then to let your head breath and some of that hot air escape.
Sunglasses are also advisable, especially if you're anywhere around
water. However, be careful not to end up with panda eyes.
Recognize the Signs of Heat Stroke
Its a good idea to know and pay attention to the signs of heat
stroke and heat-related illness. Symptoms include:
-Nausea &/or vomiting
-Headache &/or dizziness
-Confusion &/or disorientation
-Absence of sweating
If you start to experience any of these symptoms, you should stop
exercising, get out of the heat, try to lower your body temperature
The best piece of advice is just to be sensible and stay smart.
Check the weather forecast. If it's going to be a scorcher, then
don't try to be a hero and start your new exercise schedule on
that day. Even if you do exercise regularly and are on a specific
training schedule, sometimes it's okay to skip the day when the
mercury is bubbling. If you can't live without getting that workout
in, then hit the air conditioned gym instead.
(Recipe provided by The Culinary Institute
Blueberries, fresh 2 cups
Mango, peeled and diced ¼ 1 cup
Honey 2 Tbsp.
Lemon juice 1 Tbsp.
Mint, minced 1 Tbsp.
Vanilla extract ½ tsp.
Kosher salt ¼ tsp.
Greek-style yogurt 8 cups
Dried Blueberry Granola (recipe here)
Fleur de sel for garnish
Mint sprigs for garnish
1. For the blueberry salad: Combine all the components and toss
to combine. Let stand for 15 minutes to meld the flavors.
2. Arrange 8 individual parfait cups or little glass bowls on
3. Spoon ½ cup of the yogurt into the bottom of each parfait
cup and spoon ¼ cup of granola over the yogurt. Top each
with 2 tablespoons of the blueberry salad. Repeat with yogurt,
granola, and salad and garnish with mint and fleur de sel.
4. Serve chilled.
Culinary Institute of America The Culinary Institute of America
(CIA) is a private, not-for-profit college dedicated to providing
the world's best professional culinary education. Excellence,
leadership, professionalism, ethics, and respect for diversity
are the core values that guide our efforts. We teach our students
the general knowledge and specific skills necessary to live successful
lives and to grow into positions of influence and leadership in
their chosen profession. (Support
the Culinary Institute of America)
While You Watch TV!
By Susan Weiner
Should I relax or exercise in the
evening? Do both! It’s been a long day, and your favorite
TV show is about to start. What do you like to watch on TV? Are
you a fan of sitcoms? Sports? Or maybe you enjoy viewing a reality
show with some juicy content. But you also know that it’s
very important for you to stay physically active. Regular exercise
can help reduce stress, keep blood sugars in check and reduce
the risk of heart disease and stroke.
You finished your healthy dinner
and cleaned up the kitchen before your program is about to begin.
Here are a few tips to stay phyically active and enjoy your shows
at the same time*:
Put a “step” in front
of the TV
Lace up your sneakers and stretch out your legs for approximately
five minutes. Then start to walk up and down the step. Try to
do 20 minutes leading with the right foot and then do another
20 steps with the left. Come off the step and march in place for
5 minutes. Bring your knees up high to burn even more calories.
Want to tone your arms at the same time? Hold five pound weights
in each hand while you walk up and down the step.
Sit on an exercise ball
Sit on an exercise ball while you watch TV. Start by moving your
feet back and forth from heel to toe. Soon you’ll feel a
great stretch. Sit-up straight and you’ll start to streghten
your tummy muscles. There are so many exercises that you can do
on the exercise ball.
Lay a mat on the floor or carpet
Use a comfortable exercise mat. You can do sit-ups or crunches
(if medically appropriate) or leg-lifts!
Stretch and breathe
Stretch out your legs, arms and back while you’re watching
TV. You’ll start to relax as the day winds down.
Do you race to the refrigerator every time there is a commercial
break? Try to speed up your exercise march or leg lifts during
commercials instead. Make sure that you keep a nice cold glass
of water with some lemon or cucumber near by as a refreshment.
If you planned to have a snack in the evening, keep some chilled
cut-up fruit in the refrigerator. Veggies and hummus or Greek
yogurt and slivered almonds is another fun snack to have after
dinner. Remember, don’t eat if you’re not hungry!
If you have diabetes, always check
your blood sugar before, during and after your work out. Although
most people with diabetes experience a drop in blood sugar after
working out, some people notice an elevation in blood sugar afterwards.
Blood sugars can change up to 24 hours after a workout. So enjoy
your TV shows and stay active at the same time. Please share some
of your thoughts and exercise tips with us.
* Please make an appointment with your doctor before starting
any exercise program.
tell why they invest in web video content marketing
Submitted by: Robert Weiss
Just like technologies we use every
day in our business and take for granted - email, texting, cell
phones, websites, ecommerce, SaaS - online
marketing with video is following the same technology
adoption cycle and will become a standard for businesses of all
kinds. However, the majority of business owners and marketing
departments are just starting to realize how marketing
videoscan drive conversion rates across every part of the
marketing and sales lifecycle to drive revenue goals.
A quick search on statistics for
online video will reveal plenty of research from the likes of
Forrester, ComScore, Invodo, eMarketer, and more, on how video
drives action from ecommerce sales to more technical products
and services that have a long sales and relationship process.
Even with all these amazing statistics, most new ways of marketing
require change and thus are adopted by gut feeling and precedent
based on their peers investing in such techniques.
When people take the first step in searching for service providers
(even when a referral is given), the most amount of conversion
optimization a business can get is by using video to educate and
build those important initial relationships. And lets not
forget that video content will help boost SEO rankings. People
look to the Internet to find answers and video provides a "Hands
on approach on what is actually happening in our process and answers
many questions that consumers have…" says Jeff Cohn, President
of Boro Energy in Brooklyn, NY. Web video productions
gives a hands-on approach answering many questions that customers
have. And because many of their questions are already answered,
when they do finally reach out to your business, they are a more
Check out Jeff's take on website
promotional video here -
Andrew Ritschel of Electronic
Office Systems in Fairfield, NJ has invested in online business
video for just this reason. "People are busy" he proclaims,
"…they don't want people coming into their office. By using
video…we are able to show, using pictures, why we are offering
the value that competitors might not have"
Check out Andrew's reason for video
and how they intent on using it here
Online video marketing is perfect
for any business, big or small, that aims to have content that
differentiates them from their competition, drive leads generation
and sales goals in a cost-effective and measurable way.
Alex Shorter, Marketing
Communications Manager at Mueller Water Company, has a long sales
cycle as his company sells to government municipalities.
They use online video to "Help better articulate a product's technical
aspects and the benefits it provide…and does so in a way that
is much more effective and appealing than that of a static brochure
or technical document."
Check out Alex explain why they
continue to invest in business to business video here
Every industry is competitive and
businesses owners and corporate marketers need every tool to differentiate
and prove their worth to customers to win sales. By educating
and answering questions in advance, the easier it will be when
you have that conversation in person. In fact, online promotional
videos may even help you get that meeting
Did You Know?
Sitting for Long Periods
of Time – The Risks! by Heather Higgins
• Carpal Tunnel
Okay, so maybe this one isn’t too far out of the realm of
possibility. It’s also not all that surprising, I suppose.
Most people who are sitting for long periods of time are doing
so in front of a computer screen. Many are typically working while
sitting. CTS is caused by pinched nerves in the wrists from prolonged
time with the forearms and wrists bent at awkward angles. Angled
keyboards are great solutions to this problem, as is typing slightly
slower. Also make sure to take regular breaks between computer
activities, breaking up time typing with time reading or browsing.
• Hip Alignment Issues
Many office chairs are not designed for sitting for long periods
of time, despite what the manufacturers say. In fact, the human
body itself is not designed for sitting for long periods of time
either! Sitting in chairs that are not suited or adjusted to your
height can cause misaligned hips, as pressure from sitting impacts
the spine, hips and knees. Over time, this can result in tendinitis,
weakness and alignment issues. Make sure that your office chair
is adjusted to allow an angle of 90 degrees or less between your
back and legs.
For those sitting for long periods of time, dry eyes from the
computer is a common problem.
• Dry Eyes
Again, while dry eyes are directly caused by sitting for long
periods of time, sitting in front of a computer is the culprit.
Those sitting at a computer tend to blink only about half as often
as in any other situation. Lowering the computer screen to avoid
straining the eyes, blinking more often, and practicing the 20-20-20
rule can prevent dry eyes. The 20-20-20 rule is to look 20 feet
away for 20 seconds every 20 minutes.
If you’re a regular of the CoreChair blog, it shouldn’t
be a big surprise that sitting for long periods of time can lead
to diabetes. While any stressful job can increase the risk of
diabetes, those who spent time at work sitting are at an increased
risk. Keeping your blood pumping and your metabolism moving by
taking breaks to walk around and get up can greatly decrease this
• Varicose Veins
Just as poor circulation and movement from sitting for long periods
of time is a factor in the increased risk of diabetes, this can
also cause varicose veins. This affects about 50% of women. Regular
movement can also help this, but for those who are particularly
worried, tights with Lyrca can boost circulation and help to prevent
• Weight Gain
Regulars of the CoreChair blog again shouldn’t be surprised
by this one. It seems like a pretty simple causality—sitting
for long periods of time = less time active = weight problems.
It’s not quite that straightforward, as new studies have
shown that even individuals who are active outside of the office
can’t completely erase the harmful effects of sitting for
long periods of time. Aside from inactivity, sitting for long
periods of time slows circulation, the metabolism, and causes
a build up of harmful gunk in your body. Also, many tend to snack
at their desks rather mindlessly while working.
We tend to slip into poor positions after sitting for long periods
of time. Get up and take regular breaks!
The answer to preventing many of these side effects of sitting
for long periods of time is to take breaks. Even those in the
most stressful job environments need to make sure to take a few
short breaks every hour. While these may initially seem to be
a waste of time, it is actually more productive to take a break
and come back to the desk re-focused. This will also lessen the
likelihood of a serious illness associated with sitting for long
periods of time that could render the worker out of work for days,
weeks and even months.
Answered by: By Jodie
Parus, RD, LD at Greenbox Foods
Summer travel, vacations, and holiday
celebrations can wreck havoc on your diet and overall health.
However, planning ahead can go a long way in helping to keep you
on track. Oftentimes,we go completely “off the wagon”
on vacation or at a holiday celebration. We eat whatever we want,
whenever we want, and how much ever we want. If you go on a weeklong
vacation and go completely out of your norm in regards to what
you eat and your daily activity, you may come home feeling worse
than when you left. You may experience more fatigue and feel unrested,
Vacations are a time where you
should enjoy a few more treats than usual, but you do not want
to indulge so much that it sets you back and makes you feel worse.
It is not the time to try to lose weight, but you also don’t
have to come home with extra weight. For American vacationers,
a weeklong trip results in an average 4 pound weight gain.
Maintaining your weight is a realistic goal
Deprivation on vacation is no fun,
so your focus will need to be moderation. When having a treat
or higher calorie meal, portion control is key. Go ahead and box
up half for later or share a more indulgent meal.
When traveling, you often try to
minimize stops, so packing your own food will help you avoid making
a quick stop at a fast food restaurant when hunger strikes. You
will avoid unwanted additional calories and fat and you will be
consuming foods that increase energy and focus as opposed to those
that will make you sluggish.
Prepare for a road trip by packing
some of the following before you hit the road:
Apples, pears, strawberries, blackberries, blueberries
Carrots, celery, cherry tomatoes
Homemade protein bars
Once you reach your destination,
you will want to stock up on healthy snacks and beverages. Be
sure to have enough water on hand as well as convenient healthy
snacks. If you will be out and about during your trip carry some
non perishable snacks with you. Again you will be fueling your
body with the nutrients it needs and saving money.
Finally, be sure to plan ahead for time to re-energize, refresh,
and relax. Take a walk on the beach, go for a swim, kayak, or
take a bike ride. Another great idea is to pack resistance bands.
They are easy to pack and you can fit in several highly effective
exercises in a quick 10 minute workout.
Green Box Foods is a unique all-natural
food company that provides organizations with a platform for improving
health, reducing group medical costs, and increasing participant
satisfaction. For more information and to see if your organization
qualifies to partner with Green Box Foods, call 678-739- 4800
x1057 or visit http://www.GreenBoxFoods.com
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