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4 minutes to stronger muscles

Friday, June 21, 2013

I am cleaning out stacks of paper and old magazines..but I often reread things before moving them out. This afternoon I found this article in a Good Housekeeping magazine page 42 March 2008.

"4 Minutes to Stronger Muscles"

"Stretching not only makes you more limber, it also makes your muscles stronger, reports a new study from Brazil. When a group of young adults were guided through stretches designed to lengthen tight muscles in the backs of their thighs (the hamstrings), both their back and front thigh muscles became up to 12 percent stronger. "Stretch the muscle groups that you use in your workout,' advises Luci F. Teixeira-Salmela, Ph.D., of the Federal University of Minas Gerais in Brazil, who adds that limbering up is even more important as people get older and lose flexibility. To do the hamstring stretch that researchers used in the study, stand up and - keepin gyour legs straight- place one food on a table or bench high enough that you feel a stretch in the back of your thigh. Hold 30 seconds; do four times on each side."

  Member Comments About This Blog Post:

CINA-MINI 6/26/2013 2:31PM

    I have always been careful about stretching. I have read several different things saying that I need to hold the stretch for longer. According to this, 30 seconds on each side 4 times sounds good. I am going to try it.

Thanks for sharing!

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CLAUDEM1 6/25/2013 12:41PM

    I definitely need to stretch more.


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TATTER3 6/22/2013 12:22PM

    Love these articles you find!!!

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ONLYTEMPORARY 6/21/2013 10:56PM

    Interesting, thanks.

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Dust If You Must

Monday, May 27, 2013

This thinking fits in well, in my opinion, with living a Sparker's life! A friend posted it on Facebook. I LIKE it.

Dust If You Must

"Dust if you must.
But wouldn’t it be better,
To paint a picture, or write a letter,
Bake a cake, or plant a seed?
Ponder the difference between want and need.

Dust if you must.
But there is not much time
With rivers to swim and mountains to climb!
Music to hear, and books to read,
Friends to cherish and life to lead.

Dust if you must.
But the world’s out there
With the sun in your eyes,
the wind in your hair,
A flutter of snow, a shower of rain.
This day will not come round again.

Dust if you must.
But bear in mind,
Old age will come and it’s not kind.
And when you go, and go you must,
You, yourself, will make more dust.

- – - written by Mrs. Rose Milligan"

  Member Comments About This Blog Post:

BLAYNESGAMMY 5/31/2013 12:07AM

    emoticon I like this

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CLAUDEM1 5/29/2013 12:21PM

    Loved the poem. She's a good writer.

Claude xo

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TATTER3 5/28/2013 6:31PM

    Tonight I shall not dust!

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ONLYTEMPORARY 5/27/2013 10:42PM

    Love it, I should dust more often though emoticon

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GAILRUU 5/27/2013 5:45PM

    There is so much to do besides housework! Still, I do enjoy an organized living space.

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CELEST 5/27/2013 3:25PM

    I LOVE IT. I dust, but not compulsively. I dust to make sure we dont expire from anything and then I have a whole lot of fun, I spend time with people and working on my spiritual life. Excellent.

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    Thank you for sharing, i needed this today.

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CINA-MINI 5/27/2013 2:44PM

    Very cute! And so true!

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"Apricots Save the Day"

Sunday, May 26, 2013

Another post from March 2005 Better Homes & Gardens magazine, page 232.

"Better Homes and Gardens reader Edith V. Williamson of Lehigh Acres, Florida, wrote to tell us about her secret food for preventing cramps: apricots. She says she used to wake up at night suffering from severe leg and foot cramps, but after eating sun-dried apricots every few days, the cramps didn't come back.

"Apricots are rich in magnesium, which along with sodium, potassium, and calcium are vital electrolytes that keep your muscles working correctly and prevent cramping.

"The water she drank while snacking also gets cramp-busting credit, says Ed Ryan, director of sports medicine for the U.S. Olympic Committee. Without enough fluids, muscles can contract and seize, creating painful cramps. When properly hydrated, muscles contract only as much as needed.

"To ensure you're properly hydrated, on your next bathroom break, check to see if your urine is clear to straw-color. The darker the color, the more dehydrated you are and more likely your muscles will be to cramp. -Doug Donaldson"

  Member Comments About This Blog Post:

TATTER3 5/27/2013 12:30AM

    emoticon good info

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ONLYTEMPORARY 5/26/2013 10:19PM

    I have a package of dries apricots, I'll try them. Need to finish it off anyway. Thanks.

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BOOKWERME 5/26/2013 4:32PM

    I wasn't sure that the clipping meant that apricots supply ALL the minerals I tried to check. Don't know if this will work. Potassium is by far the largest amount present in apricots. Calcium, Magnesium and sodium are all present in lesser amounts.

unts Per Selected Serving %DV
Calcium 71.5 mg 7%
Iron 3.5 mg 19%
Magnesium 41.6 mg 10%
Phosphorus 92.3 mg 9%
Potassium 1511 mg 43%
Sodium 13.0 mg 1%
Zinc 0.5 mg 3%
Copper 0.4 mg 22%
Manganese 0.3 mg 15%

Read More

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CELEST 5/26/2013 1:46PM

    Excellent. Magnesium, calcium and potassium can be hard to get enough of if the diet isn't super healthy. Great idea about apricots.

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JACKIE542 5/26/2013 11:37AM

    I never eat our Apricots, and we have a tree, just loaded with them, after reading your blog, I will start eating them. emoticon

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DOLLFACEDX 5/26/2013 10:42AM

    Never thought of magnesium - thx for sharing.

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EWL978 5/26/2013 10:41AM

    I LOVE apricots.... wonder if cooking them decreases their value....I'll have to check it out!!

Thanx for the info....keep on keeping on!!

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Spice-rack Remedies

Saturday, May 25, 2013

I am trying to clear out my huge collection of saved stuff..which includes many older issues of magazines. I reread them and then pass them on...but often find stuff of interest now. Sometimes I have no idea what prompted me to save them in the first place.

This info is from March 2005 Better Homes and Gardens page 230.

Spice-Rack Remedies
Ease cold symptoms, fix hot flashes, and prevent food poisoning and other ailments by reaching into your kitchen spice rack. These common spices are more than mere flavor enhancers, they're also effective home remedies.

~Cayenne Got a toothache: Capsaicin, an ingredient in cayenne, interferes with pain transmission. Make a paste with a few drops of water and a spoonful of cayenne, dip a cotton swab into the paste, and dab on the tooth (NOT the gum).

~ Cinnamon A bit of this aromatic spice can help ease diarrhea, dry up the sniffles, and control heay menstrual bleeding. And for people with type-2 diabetees, just 1/2 teaspoon of cinnamon a day, added to food or drinks, can lower blood glucose levels up to 29 percent, studies show. For sniffles and diarrhea, make a tea by adding 1 teaspoon of cinnamon to 1 cup of boiling water. Let it steep for 15 minuts, strain out the cinnamon through a coffee filter, and drink.

~Ginger This powdered root relieves morning sickness and is as effective as over-the-counter drugs for motion sickness. It also kills some of the bacteria that causes food poisoning. In fact, it's good for most any form of upset stomach. Make a tea by adding 1 teaspoon of pwoder to a cup of boiling water. Steep for 10 minutes, strain, and drink.

~Sage Reduce menopausal hot flashes and night sweats by drinking a cup of sage tea three times a day: Add 1/2 teaspoon sage to 1 cup boiling water, steep 10 minutes, then strain and drink.

~Thyme Rich in germ killing compounds, thyme has a long history as an expectorant and antiseptic. Gargle several times a day with a strong thyme tea to heal a sore throat; drink it to ease coughs from colds or bronchitis. For an effective cough remedy, use 1 teaspoon dried thyme to 1 cup boiling water, steep for 10 minutes, strain, and drink. Sweeten to taste with honey or sugar. For sore throats: Brew 2 teaspoons thyme in 1 cup of boiling water for 10 minutes. Gargle, then spit.
Sara Altshul

  Member Comments About This Blog Post:

CELEST 5/26/2013 9:01AM

    I love the natural way. Wonderful article thx.

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NANA2PRINCESSES 5/26/2013 6:06AM

    My DDIL makes her own laundry soap and cleaning products from natural items, (lemon, vinegar, etc.) She also uses essential oils, including oregano, peppermint and lavender for various ailments, with some success. Interesting that these "new" ideas perhaps not that new after all. Thanks for posting.

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ONLYTEMPORARY 5/25/2013 8:47PM

    Very interesting. I have been watching a program on my computer called Lush House. It's Australian and she uses common everyday things to clean with and teaches others to use them. Even saw an aid for sound dampening for an Autistic boy. Lots to learn and I am going through her 'lists link' that gives the recipes she uses. Saw one last night for helping a dog with severe allergies and another on how to keep cats from going upstairs where they aren't wanted.

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Health/Wellness coach, huh? How about Chinese Medicine and Essential Oils

Tuesday, May 21, 2013

Well, she has briefly checked on me via email and one phone call. I did the ten day cleanse. I cannot tell any difference in anything other than I had a yeast infection (i think) erupt the 2nd day of the cleanse. It seems to be in retreat now. I gave away the energy drink stuff...though I did follow her directions through the cleanse. Wonder what's next?

I have also been going to a practitioner of Chinese medicine. He uses a blend of western knowledge, Chinese medicine training and needle-less acupuncture using essential oils. Members of my family and some of my friends have had amazing results with pain relief, allergy abatement...etc. I asked him to work on my ever increasing blood sugars that I cannot seem to get under control, despite my doing the things I am supposed to do. Drs just keep telling me to eat right, exercise..and then they try more meds. Last experiment with the meds was AWFUL stuff..didn't lower the blood sugars at all but caused horrific leg cramps during the night. I didn't realize the connection until I insisted on returning to my former meds. and the cramps immediately stopped. I began going to Adam in March. My morning blood sugars were hovering around 280-310. It took some time to begin seeing any results..and we are not at goal yet, but we have lowered that morning reading by 100 points! I am hoping we can keep that downward trend going. Will keep you informed!

  Member Comments About This Blog Post:

TATTER3 5/23/2013 6:37AM

    Be careful! Glad for the drop!

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BOOKWERME 5/22/2013 3:32PM

    I am going to address Debbi's wise comments here so as not to have to repeat the answers. I have met with Drs. and with dietitian...had blood sugars in excellent control for a number of years. I DO take the supplements. I don't think the health coach lady really knows much about diabetes...I did already tell her some of what you said. She is not a dietician. However, all that stuff came together in the box for new distributors...(which I was NOT expecting). They were all sugar free...but to me, were just a chemical soup. I didn't drink the energy drinks...and won't be using any more of the other products either. As to her credentials, I did check on them, but truly, am not all that knowledgeable about the training and schools anyway. Like I said, she came recommended by someone I DO trust. We will see what happens next. No harm done.

Thanks for caring...and for your concern. Much appreciated.

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MZDEBBI 5/22/2013 2:35PM

    Have your doctors ever given you a diet to follow or suggest you meet with a diabetic counselor? See if there are any classes given at your local hospital. They will sit down with and go over what you should be eating, they will work with you to lose weight and get your blood sugar levels down. With DH we try to eat more of a Mediterrean diet, eat more fiber. He also tries to eat every 2-3 hours, thus he carries a cooler with him the car so he has the right things to snack on. Some have told him to try the supplements chromium, cinnamon, zinc and others. But, getting him to take extras is hard. Others try to eat by the Glycemic Index which is a tool to rank how a carbohydrate effects the body and blood sugar levels.
Why anyone would give you an energy drink isn't very smart. High energy drinks contain large amounts of sugar (27mg=7t ) and caffeine, nutrients and herbal supplements. Sugar-free energy drinks can contain Aspartame (180 times sweeter than sugar), Sucralose (600 times sweeter than sugar and 200 times sweeter than Aspartame) and the body cannot break these down. Those energy "shots" can contain 5 times the amount of caffeine in a regular 8oz cola.
The herbal supplements that are in them that contain alkaloids have varying effects are the body and mind. The examples of these types of alkaloids are kola nut, yerba mate, cocoa, mahuang, and guarana.
Caffeine can cause loss of potassium and calcium which can cause muscle soreness and Leg Cramps.
Sorry if this is long I have a "large" family history of diabetes and DH has it so I've done a lot of research on it.
One last note when hiring a personal health & wellness coach ask them where they went to school and where they got certified. Take care

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NANA2PRINCESSES 5/22/2013 6:32AM

    Impressive results. My DIL is really hooked on the essential oils and other homeopathic remedies. I was skeptical at first, but have to admit that she has had positive results. Of course the diet in that household is also almost totally organic and avoids refined sugar and dyes, so that probably helps too. I hope your results continue in the right direction.

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CELEST 5/22/2013 5:17AM

    100 points is great. I really hope it keeps going down because ever increasing blood sugar levels is dangerous....ask me. Thankfully I feel worlds better from where I was, but will only really know whats going on inside once I have my next tests also.

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ONLYTEMPORARY 5/21/2013 11:33PM

    That is awesome! Time she went bye bye.

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NOTSOFLUFFYDAD 5/21/2013 10:29PM

    That is awesome news!!

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