does exercise improve energy?
by Kirsi Paalanen
This was a recent energy question
on Dr. Oz’s Sharecare community, and I thought it was a
really important one, so I thought I’d share my answer with
all of you. There are dozens of reasons to exercise on a regular
basis. From reduced body fat, increased muscle mass, protection
from a number of deadly diseases, not to mention healthier physical
build, to the slew of emotional and mental benefits exercise confers.
Exercising on a regular basis is
one of the absolute best things you can do for your health, regardless
of your reasons for doing it. There is one big benefit from exercise,
however, that can and will benefit you in almost every aspect
of your life: energy. Studies have shown time and time again that
exercise helps you feel more energetic and alert over time. There
are many reasons that this could be the case. I am sure you’ve
all noticed that any kind of physical exertion creates an increased
need for oxygen. Based on your level of physical fitness, you
may notice this need sooner than others, but we all find ourselves
breathing heavier and faster during exercise. Because of this
increased consumption of oxygen, our lung capacity also increases
with exercise. Over time, with continues exercise, aerobic capacity
increases, allowing you to deliver more and more oxygen to your
brain and blood stream, helping you feel more awake, alert, and
ready to go.
Improving your aerobic capacity
by just 15-25% would be like shaving ten to twenty years off your
age. Imagine feeling ten years younger just because you started
exercising! In addition to allowing more oxygen to reach your
brain and blood stream, exercise allows your blood itself to circulate
more efficiently, bring more oxygen to your muscles and allowing
for increased functioning throughout your body and heightened
energy production. In addition to helping more oxygen reach your
brain and bloodstream, physical activity produces endorphins.
Endorphins are chemicals produced at the base of your brain and,
when released, produce feelings of pain relief and well-being.
In fact, the term “runners’ high” refers to
feelings of joy and excitement produced during strenuous physical
activity because of the release of endorphins into the blood stream.
But even moderate or light physical activity will cause your body
to release endorphins, creating similar, if not as strong, effects
on your mood. This lifting of your spirits and mood also creates
the effect of making you feel more energized and ready to take
on the rest of your day. You do not need to go crazy with the
exercise to feel the effects of increased energy. Studies have
shown that individuals who start exercising moderately a few times
a week report feeling more energized and alert after just six
weeks on an exercise regimen.
The important thing is to find
some sort of physical activity you enjoy, whether it be running,
dancing, yoga, gardening, or whatever you like that gets you moving
and stick with it. Even moderate exercise will have tremendous
effects on your immune functioning, physical endurance, mental
health, and general well being. Exercise is one of the most important
aspects of a healthy lifestyle, and it is the first step towards
feeling more energized, alert, and on top of your game.
By Debi Silber, MS, RD, WHC, FDN The Mojo Coach?
24/7 access to nutritionally depleted, technologically created,
chemically treated “food,” many of us are taking in
thousands of calories that do little to sustain us, let alone
nourish us and encourage us to thrive. With so many of us existing
this way today, is it any wonder why we struggle with our weight
It’s so easy to grab prepackaged,
convenient vending machine, drive thru or shelf food but what
price are you really paying for all that “convenience?”
Larger sized clothing, higher medical bills and a decreased quality
of life are just a few. Why? Our bodies are designed to eat fresh,
natural, whole foods that supply us with an endless array of vitamins,
minerals, fiber and incredible nutrients. Denying yourself of
what truly healthy food provides robs you of your health, youth
Here’s what also happens
when you eat this way. Foods that don’t nourish you also
don’t truly satisfy you. So, we overeat in a search to find
that satisfaction that those unhealthy food choices simply can’t
provide. Of course all of this overeating causes weight gain and
when our weight starts to impact us enough, we may severely restrict
ourselves believing that deprivation and discomfort is the only
way to achieve lasting health and wellness.
When we simply can’t endure
the deprivation any longer, we go right back to eating the way
we were eating, only to feel we have somehow failed because of
a lack of willpower or compliance. These emotions often encourage
self-soothing behaviors and, if we typically use food as our drug
of choice, we’re looking at an ongoing cycle of mental,
physical and emotional upset that could largely be avoided by
changing the choices we make and the way we look at food.
Not only does this pattern chip
away at our confidence and self-esteem, it keeps us on a rollercoaster
ride of blood sugar, mood and weight fluctuations. It lays the
groundwork for insulin resistance (a pre-curser to diabetes) and
other chronic illnesses while keeping us frustrated, discouraged
and exhausted. It impacts our digestive health, our adrenal glands,
fertility, our skin, hair, immune system, sleep, our ability to
heal and so much more.
Now, before you get frustrated
with yourself and think that your current eating behavior is simply
the result of laziness or bad habits, give yourself a break. For
many, this eating pattern causes intense cravings, so your desire
for these high sugar, empty food feels almost drug like. The sense
of temporary numbing and calm you feel after overloading yourself
with these foods floods your body with hormones and chemicals,
which offer temporary relief-similar to a drug like state. Unfortunately,
eating this way only further depletes and desensitizes your body;
making it more and more difficult to achieve a healthy hormonal
balance, taste sensitivity and sense of freedom as well as preventing
your body from achieving a natural, healthy weight.
Can this be changed so you feel
a sense of peace and calm around food? Can food be used to nourish
your body and mind without fear? Can you change eating behaviors
that have left you overweight, undernourished and frustrated for
years, even decades? Of course! It starts with awareness and then
Debi Silber, MS, RD, WHC,
FDN The Mojo Coach®, founder of www.TheMojoCoach.com
is a leading health, fitness, wellness, lifestyle, self-improvement
expert and THE secret behind some of the healthiest, most dynamic,
energetic and successful people today. Sign up for Debi’s
deep dive video training series including “The 8 Habits
of the Healthy, Happy and Successful”, her proven “One
More” strategy, receive your own Lifestyle Success Tracker™
and so much more!
of the Month:
Patrice Ann Weil (Patti) Health & PE Teacher and Ironman Competitor
As schools are opening across the
country, Rofami Inc. wanted to honor not only a Teacher, but a
Phenomenal & Inspirational Athlete.
Patti Weil is an inspiration to
her current & former students, colleagues, fellow triathlete
competitors. members of her community, and other athletes around
the world. We are honored to share with you Patti's accomplishments
and how she used her athletic abilities to race for a very special
cause (to benefit the 26 people who were senselessly killed, 6
adults and 20 children on Dec. 14th, 2012, in Newton, CT).
BS Springfield College, MA 1980
MS Queens College, NY 1986
Health & PE Teacher at Cavallini Middle School, Upper Saddle
Athletic Director, District Director of Physical Education, Girl’s
Basketball Coach, Boy’s Soccer Coach, Student Council Advisor
• 1988 Hawaii World Championship
• 1991 Hawaii World Championship
• 1994 Canada
• 2007 Coeur D’Alene
• 2008-9 Arizona
• 2012-NYC US Championship
• 2013-Louisville (Finished 2nd in the women’s 55-59
* did not compete from 1995-2005
due to injuries sustained after
being hit by a car on bike
Other Triathlon Highlights:
2007, 2009 1st female overall Quakerman ½ Ironman Triathlon
2010 2nd “ “ Sebagoman Olympic Triathlon
5th “ “ Toughman ½ Ironman Triathlon
9th 50-54 age group 70.3 World championships
2011 Qualified for Team USA at National Age Group Championships
50-54 age group
What I love about triathlon is
it is very humbling, and it is so hard get it all right. Most
triathletes appreciate how hard it is to have a great day, and
are ready to congratulate and encourage each other on race day.
It’s about experiences, and
anything more than that is a bonus. I love to train, race and
place well, but it is more about the process than the result.
Catherine Violet Hubbard
Animal Sanctuary My inspiration during the Louisville
Ironman came from knowing I was racing for a cause. 26 people
who were senselessly killed, 6 adults and 20 children on Dec.
14th, 2012, in Newton, CT. Catherine was 6 years old, loved all
animals, and dreamed of having her own animal shelter someday.
With the help of the Animal Center in Newton, Matt and Jenny Hubbard
are trying to make Catherine’s dream come true. All the
victims will be honored in a special way, helping the town of
I am honored to be part of this
wonderful project, and thought about each victim during the 26.3
Workout of the Month:
Hotel Room Workout:
15 Minute Interval with a Resistance Band
By Dana Lee at RealFit.tv
I'm psyched to bring you my first hotel room
workout. I travel a decent amount & I have to say, most hotel
gyms are pretty lame, so I usually workout outside or in my room
with little or no equipment at all. A resistance tube is awesome
for building strength & toning up and is super easy to travel
with - it's light & compact, can be rolled up & tucked
away in the corner of your suitcase very easily. They come in
different strengths, so boys, don't let this workout tool fool
I called down to the front desk of my hotel
& they brought me one :-) So, this will be the first of more
resistance tube & travel workouts to come.
You don't need to be traveling to follow along
to this one. Do it at home too!
Grab your water & a towel (I lay out a towel
on the floor for this one) & let's go! (shoes optional)
1) Push up with jump in (knee tuck or pike)
2) Low Back Lunge + Bicep Curl (R)
3) Side Lunge + Row (R)
4) Low Back Lunge + Bicep Curl (L)
5) Side Lunge + Row (L)
10 TIPS TO GETTING &
STAYING ACTIVE DURING THE SCHOOL YEAR by Shae Gawlak
If possible, walk to school
2. During recess or lunch breaks walk around the school yard if
not participating in an activity
3. Count your steps every day…your goal should be 10,000
4. Start a walking club with your friends
5. Join an after-school sports or fitness activity
6. While watching tv; during commercials do push-ups, sit-ups
and jumping jacks every day
7. Help do yard work that increases your heart rate; like mow
the lawn, rake leaves, shovel snow, wash the car
8. Vacuum the entire house
9. If you have stairs at home or school, skip a step when walking
10. DRINK PLENTY OF WATER! For every pound you weigh you need
a minimum of that in ounces divided by two (example: 120lbs divided
by 2 = 60…means a MINIMUM of 60oz of water every day)
Charity Fighting Childhood Obesity” "Hi...I'm
the Founder & CEO of Fit to be Kids, a non-profit organization
FIGHTING to BEAT childhood obesity! We are raising funds to keep
our programs accessible to the ones who need it most; children
just like Isiaah. Isiaah is a 7 year old boy who was diagnosed
with DIABETES when he we 6 & ASTHMA when he was 4. Six weeks
ago, when he joined our program, he weighed 160 pounds! Today
he has lost more than 14 pounds and is on his way to becoming
a healthier little boy! Your tax deductible donation will help
us with new equipment, a passenger vehicle & computer software
so we can collect VALUABLE health data from these kiddos to continue
to allow them to thrive & become healthier through the guidance
of our professional team of volunteers! PLEASE SUPPORT OUR CAUSE!
We need your help so we can continue to help Isiaah!!!!"—
Thank you, Coach Shae http://www.gofundme.com/fitnFUN
Recipe of the Month:
Torta with Black Bean
Puree, Roasted Crimini Mushrooms, and Chipotle Mayonnaise
(Recipe provided by The Culinary Institute
Black beans 2 cups
Onion, peeled and diced fine 1 ea.
Canola oil 2 Tbsp.
Garlic, roasted 10 cloves
Epazote, chopped 3 Tbsp.
Bay leaf 1 ea.
Crimini mushrooms, stemmed 1 lb. thinly sliced
Extra virgin olive oil 3 Tbsp.
Garlic cloves, minced 2 ea.
Thyme leaves 2 tsp.
Kosher salt and black pepper to taste
Bolillo rolls, or crusty French bread 6 ea.
Chipotle mayonnaise (recipe here) ½ cup
Avocado, peeled and sliced 2 ea.
White onion, sliced thin 1 ea.
Pickled jalapenos, sliced ½ cup
1. For the beans: Soak the 2 cups of black beans in cold water
overnight. Drain the beans and discard the water; rinse with cold
water and set aside. Sauté the onions in a small pot with
the canola oil until lightly colored. Add the roasted garlic and
mash the cloves with a wooden spoon while cooking over low heat.
Add the epazote, drained black beans, bay leaf and enough water
to cover by about 2-inches. Bring to a simmer and cook until the
beans are soft, about 60 minutes. Drain off any excess liquid,
then mash the beans with the spoon until most of the beans are
broken up. Remove and cool.
2. For the mushrooms: In a large sauté
pan over medium heat, add the olive oil and sliced mushrooms and
season with the minced garlic, thyme, and ½ tsp. of kosher
salt. Sauté for 8-10 minutes or until the mushrooms are
soft and most of their liquid has evaporated. Remove from the
heat and cool.
3. To assemble the torta: Cut the bread in half
and spread ¼ cup of black bean spread on the bottom side.
Spread 2 Tbsp. chipotle mayonnaise on the top half. Lay a few
slices of avocado on the black bean spread, then top with a few
slices of white onion, about 2 T. sliced pickled jalapenos, then
¼ cup of mushrooms. Top and serve.
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)
Effects of Poor Sitting Posture
By Keith Chittenden MS, CSCS, PES, CES, ITCA, NASM-CPT
posture is a common problem in today’s society. The average
person spends a large amount of time on a daily basis seated in
front of a computer due to occupational duties. Over a prolonged
period of time the muscles of the lumbar spine, thoracic spine
& cervical spine become adapted to this awkward position and
develop alteration in static length-tension tissue relations.
postural deviation to poor sitting posture is known as forward
head posture2. Forward head posture is formed by the flattening
of the lower cervical spine (C3-C7) and the skull is in a position
of extension1. This altered structural position can cause changes
in the length tension relationship of the muscles of the spine
such as a weakening of the multifidus muscle, the lower trapezium,
and the erector spinae2 1. Muscles that are usually tight are
the upper trapezium, the deep cervical neck flexors and the scalene
muscles1. These alterations of the muscles can cause headaches,
decrease in local muscle function of spinal stability resulting
in cervical and lumber disk derangements (including intervertebral
disc posterior directed bulge and herniations) 1 3. Forward posture
can also affect the upper extremity which causes rounded shoulders,
tight pectorals, lengthened and weakened back muscles such as
the latissimus dorsi and the erector spine1. Due to the tightness
in pectoral muscles the position of the shoulders becomes adapted
into the position of internal rotation because the humerus in
the glenoid fossa of the shoulder is deviated from its normal
resting position. This altered position can cause the humerus
to be out of static alignment and can cause decreased space for
tendons such as the supraspinatus muscle of the rotator cuff to
operate efficiently. This decreased space of the suprahumeral
joint can cause functional disorders such as shoulder bursitis
and rotator cuff impingement upon shoulder movements such as shoulder
flexion and abduction2.
slump sitting, the deep back muscles such as the multifidus and
internal oblique will atrophy and lose their cross sectional area
causing weakening of the back and dysfunction of facet joints
3. As a result, the superficial muscles of the back become tight
and reduce spinal stability. This could cause increased thoracic
extension (kyphosis) and increase lumbar extension (excessive
lordosis) which could lead to anterior pelvic tilt as the Psoas
muscle can become functionally shortened3. Anterior pelvic tilt
can weakening muscles such as the rectus abdominal, gluteus maximus
and shorten the lumbar erector spinae4. Anterior pelvic tilt can
limit the flexibility and mobility of the hip extensors (gluteus
maximus) and hip external rotators (piriformis muscle) decreasing
functional range of motion at the hip joint 4.
there is something that can be done to prevent all of these conditions
from occurring. With the appropriate exercise program and supervision
from a certified corrective exercise specialist, a person can
avoid these biomechanical problems. A person can start by correcting
their sitting posture. Using ergonomic proper positing, a person
that works in front of a computer all day can avoid temporal headaches
and neck pain. Proper ergonomic posture includes feet flat on
the floor, knees bent at 90 degrees and facing straight, buttocks
all the way back on the seat and lower back supported on back
rest, elbows placed on the armrests resting firmly against the
torso of the body, shoulders down and back (shoulder blades retracted),
chin tucked in, & eyes looking slightly above the horizon
(you may need to adjust the screen so that you can position your
view slightly above a 180 degree line of sight). This is an example
of proper biomechanics to reduce the incidents of poor posture.
1. Makofsky Howard W. Lumbar Spine; Spinal Manual Therapy pp.
237, 131-136 Slack Incorporated, NJ Copyright 2003
2. Tyson, Alan Watch your Posture Strength and Conditioning Journal
Volume 24 Number 6 pp.57-58 December 2002
3.Bar Karen P MD, Griggs Miriam MD FAAPMR PT, Cadby Todd MS PT
ATC; Lumber Stabilization Core Concepts and Current Literature,
Part 1 American Journal of Physical Medicine Rehabilitation Volume
84, Number 6 June 2005
4.Waryasz, Gregory R MD, CSCS Exercise Strategies to Prevent the
Development of the Anterior Pelvic Tilt: Implications for Possible
Prevention of Sports Hernias and Osteitis Pubis Strength &
Conditioning Journal Volume 32 Issue 4 pp 56-65 August 2010
Health & Fitness
Your Way to Extra Savings
Submitted by: Frank Rotella (Financial Advisor with LPL Financial)
a few hours to create and maintain a household budget may be the
key to identifying opportunities to save more for the future,
including for long-term goals such as retirement. Yet it's surprising
how few households take the time to commit to a budget. Many financial
experts recommend making time for this task, which could pay dividends
down the road.
Get a Grip on Your Money
Finding the extra money to save is not always easy. The good news
is that many families realize they spend money on nonessentials
-- such as eating out and specialty coffees. These are expenses
that can often be reduced with the aid of a budget. A budget may
also help you reduce large expenses to make room for savings.
For example, if your transportation costs are considerable because
of a long commute to work, look into carpooling with a colleague
or working at home periodically.
The first step is to understand and summarize your various sources
of income, which may include earnings from a job, alimony, real
estate income, and income or dividends from investments. Next,
determine how you spend your money. Start by tracking your spending
for a month. Gather bills and receipts and don't forget things
like an occasional splurge on new shoes or a cup of coffee.
You may want to group expenses into the following categories:
• Fixed committed expenses, such as mortgage, loan, and
insurance payments that are the same from month to month.
• Other committed expenses, which are things you can't live
without, such as food and clothing.
• Luxury expenses, which are things you like but don't necessarily
You can tally your income and expenses in writing if you prefer.
Or consider trying one of the many online budgeting programs to
help get you started.
At the end of each month, see how
your actual spending stacks up against your budget and how much
income is left over. When looking for places to cut additional
costs, start with luxury expenses, followed by other committed
Budgeting will initially require
some extra work and organization. But a little extra effort now
can go a long way toward helping you pursue your financial goals.
Rotella is a Financial Advisor with LPL Financial (LPL
Financial Member FINRA/SIPC ).
firstname.lastname@example.org Securities and advisory services offered
through LPL Financial, A Registered Investment Advisor –
Member FINRA and SIPC. (www.finra.org
The Easy Plant-Based
Diet (it’s not vegan)
Try one diet that really works. by Jami Kiffel-Alcheh (Clean Plates)
not big on the word “diet”…but we can get behind
a plan that actually fits everyone, is easy, and works. It’s
called “plant-based” because it’s heavy on veggies,
but it doesn’t have to be vegetarian or vegan. People find
they lose lots of weight with little effort. Plus you’ll
never get tired of it! Don’t believe us? Just try our simple
instructions. Start with an 8-10? plate.
1. Make this split. Mentally divide
your plate. One half is going to be all vegetables—the gold
standard is organic, locally grown and seasonal. Again, you don’t
have to go vegan or vegetarian (unless you want to). But experts
across the board agree that eating more vegetables can give you
a slimmer waistline and a longer life.
2. Grab a grain. Fill one-quarter
of your plate with a nutrient-rich, fiber-filled whole grain such
as brown rice, quinoa, hulled barley or another minimally processed
carbohydrate. Limit white, processed carbs such as regular pasta
or white bread.
3. Pick a protein. Complete the
last quarter of your plate with the highest-quality protein you
can afford. If it’s animal-sourced, aim for grass-fed, organic,
hormone-free (or wild caught or good-quality fish). If it’s
vegetarian, consider organic tempeh, beans or lentils.
4. Get a variety. Try to include
a wide variety of colors and flavors. Every vegetable’s
color signifies a different nutrient, and they all have their
own health advantages. Also change up the starches and proteins,
and use lots of herbs and spices to ensure your meals never taste
5. Snack well. Aim to minimize
processed, artificial foods as much as possible—they tend
to contain too much low-quality fat, sugar, salt and chemicals.
Fruit, fresh-pressed juices (especially green), nuts and seeds
all make great snacks. Especially if your protein in #3 is vegetarian,
make sure you’re eating nuts to get good-quality fat. (Fat-phobic?
Check out this story about the good fats you need!)
6. Drink up. Sometimes, we think
we’re hungry when we’re actually thirsty; drink plenty
of water. If you prefer juice, try pressing your own; if you’re
having bottled juice, try mixing it with water. As for sodas,
most are best avoided, but juice-sweetened options can be an occasional
7. Take a break. We use the 80/20
rule: 80% of the time, stick to your healthy diet. The rest of
the time, give yourself a break. We’re only human.