What's the difference? Is there a difference?
Yes there's a difference. Rest means to have had rejuvenation. One can sleep without being rejuvenated. Ever hear of someone drinking a ton one night and sleeping til the afternoon the next day? They usually feel really tired, because they didn't rest. Rest occurs when you reach REM sleep and alcohol (as well as caffeine) inhibit the body's ability to reach REM sleep.
Develop some good sleep hygiene to ensure your "sleep" is "rest".
Tuesday, October 26, 2010
Friday, October 22, 2010
Weekend Wellness Warriors
It's Friday, and the weekend is here. I don't know about you but the weekend offers plenty of opportunity to do great things and not so great things. Does that sound familiar to you?
Often we don't cook as much, we might go out a bit more. We might have a bit more wine, or a margarita or beer. We might sit all afternoon watching football Saturday AND Sunday.
The weekend is an easy time for us to get off base with our wellness plans. But, it also offers opportunities to do MORE wellness activities. From the simple things like going to a festival (walking a lot) to family bike rides, grilling healthy meats and veggies and more.......these opportunities are there for the taking. I like the idea of doing something with family, especially if you have kids. This helps them learn the value of a wellness lifestyle, and sets a good example for them, which can affect the generations to come.
I love the phrase, "People don't plan to fail, they fail to plan". It's so true in every aspect of life, and wellness is no exception. Plan out your weekend in a wellness way.
Until next time...BE WELL
Dr. Bruce
Often we don't cook as much, we might go out a bit more. We might have a bit more wine, or a margarita or beer. We might sit all afternoon watching football Saturday AND Sunday.
The weekend is an easy time for us to get off base with our wellness plans. But, it also offers opportunities to do MORE wellness activities. From the simple things like going to a festival (walking a lot) to family bike rides, grilling healthy meats and veggies and more.......these opportunities are there for the taking. I like the idea of doing something with family, especially if you have kids. This helps them learn the value of a wellness lifestyle, and sets a good example for them, which can affect the generations to come.
I love the phrase, "People don't plan to fail, they fail to plan". It's so true in every aspect of life, and wellness is no exception. Plan out your weekend in a wellness way.
Until next time...BE WELL
Dr. Bruce
Sunday, October 17, 2010
A Wellness Oriented Schedule
It's Sunday evening, the week starts tomorrow. Do you know if you're going to be more or less well by the end of the week? You probably should.
If we don't plan it, chances are it's not going to happen. When are we doing to exercise? What challenges do we see in the schedule to eating well this week and what can we do to minimize those affects? Where do we have some downtime scheduled to really rest and de-stress? What plans do we have for improving our sleep hygiene?
All of those questions can lead us to planning out our week. It's what I am about to do now at 9:57 pm Sunday night. Plan out your week as best as possible to improve your chances of being more well when you end the week than we you started. It can be done!
Until next time...BE WELL!
Dr. Bruce
If we don't plan it, chances are it's not going to happen. When are we doing to exercise? What challenges do we see in the schedule to eating well this week and what can we do to minimize those affects? Where do we have some downtime scheduled to really rest and de-stress? What plans do we have for improving our sleep hygiene?
All of those questions can lead us to planning out our week. It's what I am about to do now at 9:57 pm Sunday night. Plan out your week as best as possible to improve your chances of being more well when you end the week than we you started. It can be done!
Until next time...BE WELL!
Dr. Bruce
Monday, October 11, 2010
3 Anti-Fitness Habits
The following 3 habits will result in weight gain faster than you can say ‘anti-fitness habits.’ Break these habits quickly.
1. Drinking Calories. Soda pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won’t give you a ‘full’ feeling, these drinks slide by without notice of how many extra calories you’re getting. Stick with water to avoid extra calories. You have no benefit from eating these calories (empty calories) and you have all the bad stuff that goes along with it. It's a lose/lose arrangement.
2. Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high. It's amazing to me how much more coordinated my patients that are over 35 if they've been exercising regularly. It helps significantly with balance too which is very important as we age.
3. Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day. Eat a large healthy breakfast, snack mid morning, a good sized lunch, a mid afternoon snack and a small dinner for optimum health. A small healthy snack can be had after dinner before bedtime if you eat light enough and early enough at dinner.
Until Next Time...BE WELL!
Dr. Bruce
1. Drinking Calories. Soda pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won’t give you a ‘full’ feeling, these drinks slide by without notice of how many extra calories you’re getting. Stick with water to avoid extra calories. You have no benefit from eating these calories (empty calories) and you have all the bad stuff that goes along with it. It's a lose/lose arrangement.
2. Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high. It's amazing to me how much more coordinated my patients that are over 35 if they've been exercising regularly. It helps significantly with balance too which is very important as we age.
3. Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day. Eat a large healthy breakfast, snack mid morning, a good sized lunch, a mid afternoon snack and a small dinner for optimum health. A small healthy snack can be had after dinner before bedtime if you eat light enough and early enough at dinner.
Until Next Time...BE WELL!
Dr. Bruce
Sunday, October 10, 2010
One Step At A Time
If you are in poor shape or health, how did you get there? Answer: 1 step at a time. Most of us weren't born unhealthy, weak, obese and sickly. In truth, we were designed to be super healthy! We got into the condition we are in one step at a time. One bad habit started, one good habit dropped, and that's all it takes to start us down the pathway to illness.
How do we get into good health? Answer: 1 step at a time. Yes, to reverse the trend, all it takes is to start one new health habit that is good for you. Tomorrow start walking, or take some time to de-stress, or maybe eat one healthy meal each day for the next week. You are now on the path to wellness. But we can't stop there, we have to add in more new habits.
Once we get a new habit ingrained in our life, then we need to try another one. If every month, or every week we add in one new habit that is healthy for us, think where we could be in 12 months? 24 months? 5 years? The possibilities are endless.
They key is just a little at a time. And, I prefer to focus on ADDING in new GOOD habits rather than trying to cut out bad habits. As we increase the good habits, they bad habits will start to fall off.
Remember, one step at a time!
Until Next Time.....BE WELL!
Dr. Bruce
How do we get into good health? Answer: 1 step at a time. Yes, to reverse the trend, all it takes is to start one new health habit that is good for you. Tomorrow start walking, or take some time to de-stress, or maybe eat one healthy meal each day for the next week. You are now on the path to wellness. But we can't stop there, we have to add in more new habits.
Once we get a new habit ingrained in our life, then we need to try another one. If every month, or every week we add in one new habit that is healthy for us, think where we could be in 12 months? 24 months? 5 years? The possibilities are endless.
They key is just a little at a time. And, I prefer to focus on ADDING in new GOOD habits rather than trying to cut out bad habits. As we increase the good habits, they bad habits will start to fall off.
Remember, one step at a time!
Until Next Time.....BE WELL!
Dr. Bruce
Thursday, October 7, 2010
If You Take Preventive Medication, Is That Wellness Care?
Nope. No Sir. No Way. Absolutely Not. Emphatically NO!!!!!
You are sick if you are taking drugs to stay well. WHAT?? Does that even make sense? It does if you think about it, or even if you don't.
It's really pretty simple. If you have been put on medications, there is apparently something amiss in your body that you and your health care provider have decided to treat by using chemicals. You are therefore being treated....for something. And, if you are being treated for something, you are sick, and thus not well.
Wellness comes from within, not from the outside. It is not created chemically. Chemicals may hide issues, but that doesn't make one well. Hey, if my check engine light comes on, maybe I should just cut the wires to it so that it goes off, that way my car would be "well" again. NOT! It's only a matter of time before your car blows up on you. We wouldn't do something that silly would we? Of course we would. We have the "for every ill there is a pill" mentality in our culture, and it causes plenty of blowups in our bodies.
Wellness comes from the inside of our bodies when we eat, move, think and rest in a wellness manner. Pretty much every condition that we get treated medically for can be controlled, diminished, or even eradicated by living a wellness lifestyle. It doesn't mean you won't ever get sick, or have a health challenge, but it does mean that if your body is in crisis, you have a much better chance of winning the battle when needed.
Remember, if you're on medications, you're sick.
Until next time...BE WELL!
Dr. Bruce
You are sick if you are taking drugs to stay well. WHAT?? Does that even make sense? It does if you think about it, or even if you don't.
It's really pretty simple. If you have been put on medications, there is apparently something amiss in your body that you and your health care provider have decided to treat by using chemicals. You are therefore being treated....for something. And, if you are being treated for something, you are sick, and thus not well.
Wellness comes from within, not from the outside. It is not created chemically. Chemicals may hide issues, but that doesn't make one well. Hey, if my check engine light comes on, maybe I should just cut the wires to it so that it goes off, that way my car would be "well" again. NOT! It's only a matter of time before your car blows up on you. We wouldn't do something that silly would we? Of course we would. We have the "for every ill there is a pill" mentality in our culture, and it causes plenty of blowups in our bodies.
Wellness comes from the inside of our bodies when we eat, move, think and rest in a wellness manner. Pretty much every condition that we get treated medically for can be controlled, diminished, or even eradicated by living a wellness lifestyle. It doesn't mean you won't ever get sick, or have a health challenge, but it does mean that if your body is in crisis, you have a much better chance of winning the battle when needed.
Remember, if you're on medications, you're sick.
Until next time...BE WELL!
Dr. Bruce
Tuesday, October 5, 2010
7 Habits For Achieving Your Wellness Goals
1. Rethink your drink.
Lose the sugar and drop the weight. You can still get flavor in water/tea while skipping the sugar. Try adding citrus wedges, chopped mint, sliced cucumber or frozen berries to tea or water. My tea and my water almost always get a couple of slices of lemon in them. You'll also be getting the added health benefits of the fruit that you put in the drink.
2. Slow Down to Lose the Pounds
In a study in which female participants were instructed to wolf down their meal, they ate, on average 70 additional calories and felt less satisfied than the group that was instructed to eat slowly and enjoy their meal. It is important to eat slowly, take small bites, chew thoroughly and put your fork down between bites. Take your time and enjoy your food.
3. Know Your Serving Size.
The palm of your hand is approximately 3 oz. serving of meat. Your fist is a good measurement for ½ cup, which would be the serving of pasta. Thumb is about 1 ounce and the tip of the thumb measure about 1 teaspoon. Also, eating a small healthy snack (a 1/4 cup of almonds or walnuts for example) 30 minutes prior to your meal will help you feel fuller sooner and you'll back down on what you eat at the meal.
4. Aspire to Perspire.
When it comes to working out, there are more options than there are shades of green. When creating your workouts focus on transforming your body as well as tuning your mind. Try it all and find the activities you enjoy the most. Remember 45 minutes of cardiovascular activity most days of the week and 45 minutes of weight training at least 3 times per week is optimum.
5. Scale Down
As the number on the scale goes down so should the number of calories you are eating. To figure out your BMR – divide your current weight by 2.2 pounds then multiplying this number by 0.9 and then by 24. Now multiple your BMR by 1.2 and you have arrived at the number of calories your body burns per day when you factor in your physical activity. (300 – 500 calories per hour of intermediate exercise) Once you have your final number- shave off 500 calories to find how many calories you need to eat to lose a pound per week.
6. Mix It Up.
Have you been doing the same workout day in day out? If so, your body has more than likely become just familiar with the physiological conditions and this is no longer a challenge. To grow no more and to increase your body’s metabolism, you must change your workouts on a regular basis to continue the challenge. Increase your flexibility, strengthen your core, improve your agility and work on your speed. Constantly mixing it up will keep your body guessing, changing and improving.
7. Make a Promise. And keep it.
It is very difficult to blow off a commitment that you have made public to people that are important to you. Tell your family, your friends, your trainer and anyone else you think will be supportive of your new aspirations. A workout partner is always good for keeping you committed to your wellness goals.
Until Next Time...BE WELL!
Dr. Bruce
Lose the sugar and drop the weight. You can still get flavor in water/tea while skipping the sugar. Try adding citrus wedges, chopped mint, sliced cucumber or frozen berries to tea or water. My tea and my water almost always get a couple of slices of lemon in them. You'll also be getting the added health benefits of the fruit that you put in the drink.
2. Slow Down to Lose the Pounds
In a study in which female participants were instructed to wolf down their meal, they ate, on average 70 additional calories and felt less satisfied than the group that was instructed to eat slowly and enjoy their meal. It is important to eat slowly, take small bites, chew thoroughly and put your fork down between bites. Take your time and enjoy your food.
3. Know Your Serving Size.
The palm of your hand is approximately 3 oz. serving of meat. Your fist is a good measurement for ½ cup, which would be the serving of pasta. Thumb is about 1 ounce and the tip of the thumb measure about 1 teaspoon. Also, eating a small healthy snack (a 1/4 cup of almonds or walnuts for example) 30 minutes prior to your meal will help you feel fuller sooner and you'll back down on what you eat at the meal.
4. Aspire to Perspire.
When it comes to working out, there are more options than there are shades of green. When creating your workouts focus on transforming your body as well as tuning your mind. Try it all and find the activities you enjoy the most. Remember 45 minutes of cardiovascular activity most days of the week and 45 minutes of weight training at least 3 times per week is optimum.
5. Scale Down
As the number on the scale goes down so should the number of calories you are eating. To figure out your BMR – divide your current weight by 2.2 pounds then multiplying this number by 0.9 and then by 24. Now multiple your BMR by 1.2 and you have arrived at the number of calories your body burns per day when you factor in your physical activity. (300 – 500 calories per hour of intermediate exercise) Once you have your final number- shave off 500 calories to find how many calories you need to eat to lose a pound per week.
6. Mix It Up.
Have you been doing the same workout day in day out? If so, your body has more than likely become just familiar with the physiological conditions and this is no longer a challenge. To grow no more and to increase your body’s metabolism, you must change your workouts on a regular basis to continue the challenge. Increase your flexibility, strengthen your core, improve your agility and work on your speed. Constantly mixing it up will keep your body guessing, changing and improving.
7. Make a Promise. And keep it.
It is very difficult to blow off a commitment that you have made public to people that are important to you. Tell your family, your friends, your trainer and anyone else you think will be supportive of your new aspirations. A workout partner is always good for keeping you committed to your wellness goals.
Until Next Time...BE WELL!
Dr. Bruce
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