Impress Your Workout Buddies. . .

. . . with your erudite vocabulary. Next time you feel the tingle of sweat on winter-dry skin, or the burn of wind on your cheeks, use this word to describe the sensation:

http://wordsmith.org/words/paresthesia.html

The Thought for Today is a good ‘health and wellness’ one, too.

– Barb

Diffusing the Brain Bomb

Few afflictions are more dreaded than stroke, that bomb in the brain that can severely disable or kill its victims. Fortunately, not all strokes are that catastrophic, but even mild ones disrupt lives and require weeks or months of rehabilitation.

Obviously, it’s crucial to do all we can to avoid such a potentially devastating illness. So I thought a review would be in order: what is stroke, what are the risk factors, how can it be prevented and what are the warning signs?

There are two basic kinds of stroke. The most common, the ischemic stroke, is like a heart attack in the head: the blood flow to the brain is hindered or blocked by atherosclerosis, a buildup of fatty substances in the arteries. Less common, occurring only 20 % of the time, are hemorrhagic strokes, caused by bleeding in the brain, usually due to a structural anomaly in the blood vessels leading to the brain. Both can lead to the tragic effects of stroke we’ve all seen: difficulty moving, speaking and swallowing, personality changes, and so on.

Risk factors for stroke fall into two categories, those we can do nothing about, and those we can change. Among the former are age (the older you are, the greater the risk), gender (men are at higher risk than women, until menopause evens things out), family history, ethnicity (First Nations, South Asians and people of African descent have increased risk), and having a previous stroke or TIA (Transient Ischemic Attack, or mini-stroke).

More important for our purposes are the risk factors it is possible to alter, because it’s here that we can take steps to prevent stroke. Several of these risk factors are interconnected: if we make changes to improve one, positive results in the others are almost certain to occur. These are high blood pressure, high blood cholesterol, diabetes, being physically inactive and being overweight.

The first three need a doctor’s help to manage, and possibly medication to control. But all five of these risk factors will benefit from exercise and healthy eating. So be sure to get at least the minimum recommended amount of physical activity – 2 1/2 hours of moderate to vigorous activity each week (we at YWCA Hamilton can help with that!). And fuel all that movement with a healthy meal plan based on Canada’s Food Guide, featuring lots of vegetables and fruit, whole grains, lean proteins including beans, and cutting down (or out!) unhealthy fats, sugar and sodium.

Other risk factors within our power to change are excessive alcohol consumption, smoking, stress and atrial fibrillation. Avoid drinking more than two drinks a day, up to ten a week for women, or three per day, up to 15 a week for men. If you smoke, seek help to quit. Recent studies have shown that the body recovers from nicotine damage sooner than previously thought so the sooner you quit, the sooner you’ll reduce your risk of stroke (and heart disease and cancer. . .). If stress is an issue for you, figure out ways to reduce or at least better cope with it. And if you have atrial fibrillation, a fast and irregular heartbeat, be sure to follow your doctor’s treatment plan.

A key way to reduce stroke’s harm is to seek immediate medical help when stroke is suspected. Here are the warning signs that should prompt a call to 9-1-1, even if the problem is temporary:

• weakness or numbness in face, arm or leg, especially on one side
• trouble speaking, or confusion
• vision problems
• sudden headache
• dizziness, especially in combination with the other signs

More information is available from The Heart and Stroke Foundation at http://www.heartandstroke.com This website provides lots of information and support for people concerned about heart disease and stroke, including recipes, tips for getting more active, and a risk-assessment quiz.

The March of Dimes has a list of support groups for people who have suffered a stroke, or who live with someone who has, including the Hamilton Stroke Recovery Association and Halton Stroke Fellowship, at http://www.marchofdimes.ca/EN/programs/src/supportgroups/Pages/OntarioSupportGroups.aspx

Sources for this article include the
Heart and Stroke Foundation website: http://www.heartandstroke.com
and the National Institute of Neurological Disorders and Stroke website: http://www.ninds.nih.gov/disorders/stroke/preventing_stroke.htm

posted by Barb

November is Osteoporosis Month!

(written by Carah, YWCA Hamilton Fitness Instructor/Personal Trainer)

November is Osteoporosis Month in Canada.

This month we are shining the spotlight on this crippling disease. One in three women in Canada will suffer a bone fracture from osteoporosis in their life time as opposed to one in five men. Why are women more susceptible? In general, women have smaller bones than men to begin with, therefore when bone loss occurs we have less to lose before osteoporosis sets in. In addition, declining estrogen levels during menopause can cause bone loss at an alarming rate. (Estrogen helps bones absorb calcium) If a woman has not built a healthy bone mass throughout her life (healthy and active lifestyle) this rapid loss can lead to osteoporosis.

Osteoporosis is a largely preventable condition. Here are a few strategies you can utilize to help combat and prevent osteoporosis.

Nutrition: When we think strong bones we think calcium, however calcium does not work alone to do it’s job, it has a team of nutrients that help it do its job (building strong bones) most effectively. The following nutrients are critical in the fight against osteoporosis and can be found in certain foods:

BORON: dried fruit, nuts, avocados

MAGNESIUM: pumpkin and sesame seeds, soybeans

SILICON: whole grains, dried fruits, seafood

VITAMIN D: fatty, fortified milk and milk alternatives

VITAMIN K: (K1) kale, spinach, collard greens, swiss chard, brussel sprouts, (K2) eggs, cheese, and certain fermented foods

CALCIUM: dairy, sesame seeds, almonds, leafy greens, canned fish, tofu

(Alive: Canada’s Natural Health & Wellness Magazine, Nov.2012)

Exercise: When muscles contract creating a pull on bones, this triggers the bone building cells to start working. Regular weight bearing aerobic activities like walking, hiking, step/aerobic classes or strength training exercises are most effective for building bone density.

Here at the YWCA Hamilton we have some great fitness programs to help prevent osteoporosis from occurring later in life, don’t wait get active!

 We also have a great program called Bones Plus at our Ottawa street location which is targeted toward improving bone density for individuals who already have osteoporosis or osteopenia. For more information about this great program call 905-522-9922 press 8 and ask for Debbie Hannah.

In addition, the Osteoporosis Canada Hamilton/Burlington Chapter is located here at 75 MacNab Street South, Hamilton. This group offers a variety of different speakers and workshops regarding osteoporosis. Upcoming sessions include “Traditional Chinese Medicine and Your Bone Health” on November 21^st, 2012 from 7-8:30pm at YWCA Active Living Centre (75 MacNab St. S)

For more information or to register please call 905.525.5398

Make My Day – Happy

Recently this author led a class on “Healthy Living” and met some wonderful, engaging older women.  We used an article “10 Ways to Improve Your Day In Just 5 Minutes” to discuss additional ways of having a good day.  We discussed lowering stress, elevating our mood, and increasing energy using our ideas that just take a few minutes.

Some ideas in the article were simple, like make your bed, clear up your cluttered desk, or even take a stretch break.

Our group’s is offering the following ideas (from our years! of experience) that help us improve our days! Enjoy -  thanks to the ladies in the “Healthy Living Class” at Active Living Senior Centre. 

1. Walk: Take time for a walk. Today we are aware of the physical health benefits of walking, but there are a number of mental benefits also.  According to an article in Arthritis Today, the benefits of walking also include slowing mental decline, lowering Alzheimer’s risk, improving sleep, elevating your mood, and for some can also serve as a type of meditation. 
2. Laugh: Research has shown the many health benefits to laughter include relief of pain, and a sense of happiness.  According to an article in About.com , it even can refocus your emotions when you are feeling angry or stressed.  Luckily, your body can’t tell if your laughter is real or fake. So it is OK to fake it!
3. Shower, (or bathe): Hmmm, how would just taking a bath or shower help to have a better day?   In our discussion, we realized that when we are stressed, anxious, or just plain busy, our shower (or bath) is just something to do to just to get clean: get in, wash, get out, hurry up, go to work. To live in the moment is to enjoy what we are doing.  Enjoy the warm water, use a scented soap, enjoy the “fresh, clean” feeling as you dress.  There, you already did something nice for yourself.
4. Write a note:  Yes a handwritten note. The idea is to do something small and special for someone.  Sometimes you haven’t seen or heard from a family member or friend for a while. Cut our an article from the paper or magazine, or get a photo, and write a note and MAIL it.  Hey, in this day of email, I still enjoy getting a REAL letter in the mail! Why wait for Christmas or birthdays?
5. People watch: People watching is an art.  Try it.  Sit on your FRONT porch, or on a park bench or even at the mall.  It is even better with a friend. It is fun to imagine where they might be going or even what their occupation is. 
6. Sing:  Singing elevates your mood. Sing along on the radio, or your MP3.  Doesn’t matter.  Just Sing! There is a reason why Karoke or Senior Sing-a-long is so popular! But since “happy songs” kinda depend on your age, here is a list of over 100 “Happy Songs”, I am sure one of them will get you singing and tapping your foot! (It did me!) “Your mama can’t dance and your daddy can’t rock and roll. . . “
7. Smile: New research has found a strong connection between smiling and your general health and sense of well-being. The act of smiling can lift your spirits as well as reduce feelings of anxiety. And like laughing, your body can’t tell the difference if it is a “real” smile or not!
8. Choose to be happy. Everyone goes through stressful,  distressing or sad times in our lives.  But it doesn’t have to define you.  You don’t have to be a “Pollyanna”, but you can choose to be happy or to find joy.  It’s not always easy, but happiness doesn’t just happen.  We can create it.

Sheri

Try Something New Each Week

Do you get tired of the same old same old?  Are you looking to try something new, but don’t want to go completely berserk about it?  Why not pick one day of the week to try something different?

If you haven’t heard of the Monday Campaigns, you should check it out.  The Monday Campaign is a great idea to use if you are looking to start small.  When you sign up, you will receive weekly emails on different things to try.  As Monday is the first day of the week, it tends to be a great day to start new trends.  Examples of the Monday Campaigns are Meatless Monday, Move It Monday, Kids Can Cook Monday, etc.

Here are a couple of recipes that are easy to make and delicious that come from their website:

Cranberry Walnut Quinoa Salad

Ingredients

• 1/2 cup quinoa, rinsed well
• 1 1/2 tablespoons olive oil
• 2 tablespoons pomegranate balsamic vinegar (use standard balsamic if you don’t have pomegranate balsamic)
• 2 tablespoons olive oil
• a squirt of lemon juice
• 1/2 teaspoon salt
• pinch of black pepper
• 2 shallots, thinly sliced
• 1/3 cup walnut halves
• 1 pound broccoli, stem trimmed and cut to bite size
• 3/4 cup dried cranberries
• 1/2 cup feta cheese, crumbled

 Adult: Put 1/2 Tbsp oil into saucepan over medium heat.  Add quinoa and cook for 1 minute, stirring to coat in the oil.  Add 1 cup water, and bring to boil.  Reduce heat to low, cover and simer for 15 minutes, or until the water is absorbed.  When quinoa is cooked, transfer to a large mixing bowl and set aside.

Kid: Whisk vinegar, olive oil and lemon juice together in a small bowl.  Season with salt and pepper and set aside.

Adult: Place a separate skillet over medium-low heat.  Add walnuts to toast, stirring frequently, for about 4 minutes, or until walnuts become fragrant.  Transfer the walnuts to a small bowl and set aside.

Adult: Place the remaining tablespoon olive oil in skillet.  Add shallots and cook, stirring occasionally, for 3 minutes, or until shallots begin to brown.

Together: Add broccoli and 1/4 cup water to skillet.  Cover and cook for about 2 minutes, or until broccoli becomes crisp tender.  Uncover and add cranberries.  Then, add the broccoli, walnuts and feta to the quinoa.  Dress with the vinaigrette, tossing to ensure the ingredients are evenly distributed and enjoy!

Easy Grilled Vegetable Tostadas

Ingredients

• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground cumin
• pinch each, salt & pepper
• 1 sweet onion, cut in rounds
• 1 sweet red pepper, cut in 2″ chunks
• 2 zucchinis, sliced lengthwise 1/2″ thick
• 4 tortillas (flour or corn) 6″ diameter
• 1 ripe avocado, pitted, peeled, sliced

Bean Spread:

• 1 teaspoon olive oil
• 2 cloves minced garlic
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1 can red kidney beans, drained & rinsed
• 2 tablespoons lime juice
• 1/4 teaspoon cayenne pepper sauce (like Frank’s Red Hot)
• pinch each, salt & pepper

In a bowl, combine 1 1/2 tbsp olive oil, lime juice, chili, cumin, salt & pepper.  Add onion, red pepper, and zucchini.  Toss to coat.  Reserving oil mixture, place vegetables on greased grill over med-high heat (I found it easier to use a grilling basket).  Close grill lid and grill for about 10 min, turning occasionally and brushing with reserved oil mixture.

Meanwhile, in a small saucepan, heat together oil, garlic, chili & cumin over med. heat about 1 min.  Add beans, lime juice, pepper sauce, salt & pepper.  Cook, stirring and breaking beans up with wooden spoon, about 2 min.  Cover and keep warm.

Brush remaining oil on tortillas and grill each side for about 1 min.  To serve, top with bean spread, vegetables and avocado.  YUMMY!

To find more great Monday Campaigns, visit their website at www.mondaycampaigns.org.

Posted by Jen, Group Fitness/Zumba Instructor

Downtown Hamilton’s Best Kept “Secret”!!!

After giving another facility tour and having the delightful woman say “wow, I had no idea this was here!” as we walked into the fully equiped fitness centre, I thought I should do a quick post to see if I can let out Hamilton’s “best kept secret”!!! Check out a quick view of our fitness centre:

 

 

 

 

 

Outdoor Fitness Equipment? How Cool!!!

Spec Kids, City of Hamilton, Rotary, Kiwanis and many others joined in on Saturday June 9 to celebrate the new Green Gym Equipment installed at Jackie Washington Rotary Park on Wellington Street North, just north of Barton. (Many of you may remember this site as the site of the Plastimet fire.) Thanks go to volunteers at the Hamilton Spectator for $30,000 of fundraising for this new, innovative outdoor equipment.  If you haven’t experienced it, it is time to take a trip to this park.

Green Gym takes ordinary fitness centre equipment, and makes it. . .  well, outdoor fitness equipment.  YWCA Staff Sheri attended the event and loved the equipment, but what she really loved is that parents and children were playing together on the equipment!!! And it is so much fun to workout in the outdoors! Instructions are posted on the equipment.

This really gives “going to the park” a new twist.  Now instead of sitting on the bench and watching the kids play, everyone can play. The park also has a basketball court, washrooms, and lots of grassy area to play in.  Bike racks are coming.

Green Gym equipment is also installed at Woodlands Park at Barton and Wentworth.

 

 

 

 

 

 

Get Your Butt In Gear: Part 2

In this post I will be focusing on the Gluteus Medius and Gluteus Minimus muscles. These two muscles always work together to fulfill their very important role. Not only do these two muscles abduct and internally rotate the hip, but they also function to dynamically stabilize the pelvis and lower body.

It is so important to target these muscles because realistically weak muscles do not stabilize very well, and poor stabilization of the hip joint can lead to imbalance in the other muscles of the lower body. These imbalances can lead to many other issues as our joints are all connected especially the hip, knee, and ankle joints!

The GLUTEAL muscle group is the center of strength and power in the lower body and for that simple reason we must target those muscles. Here are some simple exercises to target GLUTEUS MEDIUS AND GLUTEUS MINIMUS!

The clamshell exercise demonstrated above is a great exercise to begin with, especially if the hip joint has very limited mobility. You may choose to start with no resistance and then add on a resistance band as shown.

The side lying leg lift is also great exercise for the Glute Medius/ Minimus. Simple and effective this exercise is great for targeting Glute Medius and Minimus without recruiting the Tensor Fascia Latae (TFL) which is often a very tight muscle. TFL often compensate for Glute Medius and Minimus, therefore this exercise enhances the ratio of activity between these two muscles. You may also choose to add a resistance band at the ankle. **Make sure not to flex the hip when you do side lying leg lifts to avoid TFL from firing.

Squats with a resistance band just above the knees are also a great exercise for your hip stabilizers. Make sure not to let your knees cave inward!

I know these aren’t the most exciting exercises to include in a workout program but sometimes taking a step back and performing simple or “boring” exercises may be indicated.

-Carah (YWCA Hamilton, Certified Personal Trainer/Group Fitness Instructor)

 

Get Your Butt In Gear! Part 1

Throughout my experience in the fitness field I have noticed that I see a lot of issues and discomfort in the hamstrings and lower back, but rarely encounter any sort of injury or discomfort in the Glutes.  This is simply because the Glutes are not getting used enough, and the hamstrings and lower back are getting used  much much  more. The Gluteals are seperated into 3 main muscles:

1. Gluteus Maximus: which is the largest of the three and extends the hip
2. Gluteus Medius: which is abducts and internally rotates the hip
3. Gluteus Minimus: which is the smallest of the three and also abducts and internally rotates the hip

In this post I intend to highlight the importance of a group of muscles that I feel are often overlooked, starting with GLUTEUS MAXIMUS!

The fact of the matter is that many people are tight in the hamstrings, lower back and hip flexors. This often occurs from being seated in a flexed forward position all day long.  This is directly related to a lack of strength and motor control in the gluteal muscles. When the hip flexors (opposing muscle to the gluteus maximus) are overactive, the GLUTEUS MAXIMUS becomes weak and inhibited.

 Therefore, when our “butt” muscles are not up to the task of extending the hip, the hamstrings and erector spinae muscles are forced to work overtime to compensate. This is known as synergistic dominance. Meaning that the muscles that are supposed to be assisting the prime mover are actually taking over and doing all the work for the prime mover which is the GLUTEUS MAXIMUS. This unfortunate cycle often results in injury or at the very least some pain and discomfort in the lower back.

Here are a few exercises that will help you gain strength and motor control in your GLUTEUS MAXIMUS.

 

Start with a simple HIP EXTENSION on a mat or stability ball as shown above. Make sure that you stabilize your core and keep pelvis pressed into mat/ ball so that the lower back does not arch and hip does not lift off the mat/ball. Squeeze and Hold. Alternate leg.

 

Once you have the simple hip extension down, try doing a GLUTE BRIDGE demonstrated above. Start lying on your back with your feet hip width apart, flat on the floor toes right up against a wall, legs bent at 90 degrees. Initiate the movement by squeezing the butt, driving through the heels, and lifting the hips off the floor. Only go as high as your glutes are willing to take you. If you try to force yourself higher, you’ll only be taking the stress of your glutes and shifting the load to your lower back. Lower down slowly to hover over the mat and repeat.

So now that you have some simple exercises to activate your GLUTEUS MAXIMUS, I hope that you or someone you know will find this post helpful! Stay tuned for Part 2: GLUEUS MEDIUS/MINIMUS which will be a more in-depth look at how to stabilize the hip joint!

-Carah (YWCA Hamilton Certified Personal Trainer/ Group Fitness Instructor)

Mmmm Coffee!

When I first started the opening shift (6 am) my biggest concern was how to get my morning coffee! Except for a local franchise which I suspect is open 24 hours and is 3 blocks from work, nothing opened until 8 am.  And, I love my coffee and I didn’t want to wait until 8 a.m. for a coffee that was just “ok”, so I began bringing it to work with the added benefit that it saves me money!  I buy a locally roasted, fair-trade, organic coffee, dark roast. Actually, I’m sipping a cup now. Ahhhh. It is worth every cent.

I drink 2 cups in the morning and seldom any after noon.  I say seldom because on those rare times I get a headache, I found coffee actually helps!  It turns out that caffeine is in many over-the-counter pain medications.  According to a Webmd.com article on headache and coffee, caffeine makes pain relievers more effective in relieving headaches and brings faster relief.  http://www.webmd.com/migraines-headaches/guide/triggers-caffeine

Coffee is really popular if the number of coffee shops that have sprung up over recent years is any indication.  For us coffee drinkers, more good news! According to a recent study released May 16, 2012 by the National Institutes of Health, “older adults who drank coffee had a lower risk of death overall than those who did not drink coffee.” The study, which went on for over 10 years, was adjusted for other risk factors such as smoking and drinking alcohol.  It goes on to elaborate that “coffee drinkers were less likely to die from heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections, although the association was not seen for cancer.”  http://www.nih.gov/news/health/may2012/nci-16.htm

So, I can relax and enjoy my morning coffee, no sugar, no cream, just a little skim milk. It is a low calorie pleasure, as long as no cream or sugar is added.  For me, there is nothing better than that first cup in the morning. Unless I was drinking it at a campsite by Pancake Bay.

-Sheri