Pain in the back?

Hi all.

I just got this article in my inbox this morning, and thought it might be helpful for those in our family who may be a little creaky...and probably the rest of us too.

http://www.prevention.com/hurtyourbackhabits/index.shtml?cm_mmc=Spotlight-_-665486-_-08172011-_-Say-Goodbye-to-Back-Pain

Check it out!

Oh...and who's still out there moving, jumping, jogging, jiving??

Sore knees?

Hey all,

I saw this article today, and thought these were some helpful ideas to help reduce knee pain while working out. (I get runner's knee when I run on the treadmill.)

http://www.prevention.com/health/fitness/find-a-workout/at-home-workouts-leg-exercises-for-knee-pain/article/c31dbc3cdeadf210VgnVCM10000030281eac____?cm_mmc=Walk-Off-Weight-_-660250-_-08102011-_-I-Need-Stronger-Pain-Free-Knees

Hope this is helpful.

P.S. How is everyone's training going?!

Exercise and Memory

Thank you, Real Simple magazine for yet another nugget of wisdom.

This month's issue introduced me to the hippocampus (for more info, go here: http://en.wikipedia.org/wiki/Hippocampus).

For middle-aged adults who took three 40 minute walks in a week, their hippocampus grew at least 2%. The hippocampus typically grows smaller once we hit our mid-50s, which leads to memory loss. Preventing shrinkage could improve our memory retention for years to come, so let's all lace up those sneakers (or slip on those clogs)!!

Running Tips

Hey all,

I just got this in an email from active.com today:

http://www.active.com/running/Articles/4-Tips-to-Stay-Motivated-on-Your-Long-Run.htm?cmp=291&memberid=116842227&lyrisid=21823473

I thought the four tips were pretty helpful! Let's get moving!! And let's keep moving (especially those of us who have a little race coming up on July 4th)!!

Love you all,

Anne

yoga + amazing = yogamazing podcasts

hey all, i've been really into this guy chaz rough's video podcasts for yoga for a long time and i think everyone should try them. he's super cheesy, but they're short and generally pretty easy to follow (though you may have to modify on the tougher poses like i do). i've really liked them and i think others will too. you can access them by going into itunes -> itunes store -> search for yogamazing -> download whichever episode you're interested in *FOR FREE* yay!

they don't have all of the past episodes available for free on itunes anymore, but he has them for like $4 on his website i think.

http://www.yogamazing.com/

but for free ones, get them through itunes!

anyway, people email him suggestions or questions and he makes classes based on those. my favorites that are up now are yoga weightloss flow (it's a bit tough, but i can feel it working!), yoga for toning, yoga for hamstrings (though it's basically all just stretching your hamstrings it feels useful and helps with flexibility), and yoga for pms (yes it's a guy teaching a pms yoga class that's awesome). i've still gotta try yoga spirit flow, yoga for anxiety, energy flow, and yoga for runners. They're pretty short- mostly between 15-25 minutes but they're nice little workouts or relaxers.

TRY THEM!!

xo,

bren

workout music!!

hey guys, here are some links to download two folders containing lots of upbeat music to exercise to. hopefully there's something for everyone. i like a nice mix so it's definitely a bit random. there's some sick stuff in there, but hey man, it works for me so it might work for you. let me know if you have trouble downloading.

https://files.me.com/brenda_barrett/xd79rb

https://files.me.com/brenda_barrett/ebmsb0

I think you just need to copy and paste them into a web address field and they should start downloading. if they don't work, just email me and i'll email you directly with the link to download.

love you all and miss you!! heading to the gym in a bit, and it's much needed since i felt it necessary to eat about 6 meals today so far. hope i can curb that appetite, but i'm making progress on exercising more regularly.

Reflux

When I saw my dietitian this morning, we also spoke about managing acid reflux. For now, I am staying on an antacid (PPI = Proton Pump Inhibitor), but I hope that will cease once my weight is more under control. Again, I'll divide my comments into two sections: 1) Foods to avoid; 2) Behavioral changes that can help.

The list of foods that should be avoided probably won't sound unfamiliar to anyone who has dealt with reflux in the past. They include:
peppermint and spearmint
chocolate
alcohol
caffeinated beverages
decaf coffee and tea
pepper
high-fat foods (2% milk, whole milk, cream, high-fat cheeses, high-fat yogurt, chocolate milk, cocoa, fried meats, bacon, sausage, pepperoni, salami, bologna, frankfurters/hot dogs)
other fried foods (doughnuts, french toast, french fries, deep-fried veggies)
nuts and nut butters
pastries and other high-fat desserts
more than 8 tsp. of oil, butter, or shortening a day
and any fruits or vegetables that cause symptoms

Here are some behavioral tips that should help:

Exercise at least 3-4 times a week
Wear loose-fitting clothes (less pressure on your belly=less pressure on your sphincter between your esophagus and stomach)
Do not smoke.
Raise the head of your bed 6-9 inches or put a foam wedge under the top part of your mattress.
Wait 3 hours after eating before lying down (if you have eaten a high-fat meal) and 1 hour after eating (for lighter meals).
Eat several smaller meals throughout the day.
Eat in a calm, relaxed place.
Sit down while you eat.
Do not drink any liquid while eating a meal. I know it sounds crazy, but the physiology makes sense. If you drink while you're eating, it sometimes can cause the opening between your stomach and esophagus to relax - and reflux can occur. Instead, wait between 30 and 60 minutes to drink before/after a meal.

In general, eating a low-fat diet can help a lot. Foods that are high in fat take a LOT longer to digest. When food sits in your stomach longer, there's more opportunity for reflux to develop.