Saturday, December 20, 2008

Health Revelations

Recently I received a list of "26 Health Revelations You Need To Know" from the doctors at Harvard Medical School. Here are a dozen that I found both interesting and useful, particularly at this time of year.

  • The rumor that olive oil turns into "bad" trans fats when used in cooking just isn't true.
  • Niacin (Vitamin B3) has been shown to lower "bad" LDL cholesterol and triglycerides and to increase "good" HDL cholesterol.
  • Blood pressure pills are best taken first thing in the morning after getting up.
  • Sudden and excessive sweating is a symptom of heart attack and the chief reason people seek help.
  • Brisk walking (3-4 miles per hour) reduces heart disease in women as much as vigorous exercise.
  • St. John's Wort was not shown to be effective for treating severe depression.
  • Chronic hiccups can be associated with an underlying medical condition.
  • Caffeine can linger in the body for up to 12 hours.
  • Decaffeinating tea reduces the flavonoids content drastically.
  • Sleeping on your stomach reduces snoring volume and frequency.
  • Ibuprofen seems to cancel out aspirin's ability to protect the heart.
  • The risk of obesity jumps almost 25% with each two-hour increase in daily television watching.
Given that healthy holidays = happy holidays, it behooves us all to know and to do what we can to get well, stay well, and be well.

Coaching Inquiries: On a scale of 0 to 10, how would you rate your knowledge of the things that make for health and well being? How could you learn more? How could you be more proactive in taking care of yourself? What is one thing you could do right now to make it so?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, December 13, 2008

Happy Holidays

My friend and colleague from Wellcoaches Corporation, Margaret Moore (aka Coach Meg), recently published a piece on ten no-cost gifts that will elevate your happiness over the holidays. Her suggestions included:

  • Express gratitude -- The simple act of thanking people can bring happiness and well-being. Saying thank you, as it turns out, is not just good manners; it's good for you, too. University of California Davis psychology professor Robert Emmons has found that grateful people tend to be more optimistic, a characteristic that boosts the immune system.
  • Share precious time with others -- Your well-being is dependent on giving and sharing in ways that make a difference in the world. Your time is the most valuable thing you can share. Make someone her favorite home-cooked meal and don’t drop it at the door, savor it together.
  • Give your time to see a movie, hike, walk, or visit a museum -- any fun outing together that is a simple pleasure and generates fond memories.
  • Forgive -- Release negative emotions that follow you around like little rain clouds by forgiving those you love. You’ll both benefit.
  • Memorialize it -- make an occasion to mark, share, and celebrate your forgiveness.
  • Laugh -- Arrange times with people you care about to laugh by reminiscing about old times or enjoying favorite jokes. Watch a funny television show or movie. Laughter is infectious and safe to spread.
  • Cherish family and friends -- Unconditional appreciation can make anyone feel like a million bucks. Be fully present and listen mindfully without a trace of judgment. Accept people you care about wholeheartedly as they are today. Often it is best to choose a close connection over being right.
  • Say 'I love you' -- The ability to love and be loved is one of the character strengths that correlates most with happiness. Make the demonstration of your love unforgettable.
  • Give a compliment -- You know how good you feel when someone gives you a compliment. Return the favor and feel good too.
  • Pass along a family heirloom -- Give a sentimental gift to someone close, an old framed photo, a cherished book, a sweater, or trinket. The recipient will never forget a gift close to your heart.
  • Give a "Freebie" certificate for an experience or service that would make a difference in someone’s life -- an exotic home-cooked meal, a cooking lesson, a hobby session, help organizing a closet, or babysitting duties.
  • Create flow experiences -- Help friends and family engage in activities that bring them flow, a state of complete absorption in a challenging activity that uses one’s strengths and stretches one’s skills.

To read the whole article, go to Huliq News. To learn more about wellness coaching, go to CoachMeg.com.

Coaching Inquiries: On a scale of 0 to 10, how would you rate your happiness quotient? What do you do that makes you smile? Which of Margaret's ideas would you like to adopt? Who could you call up and thank, right now?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, December 06, 2008

Running Wisdom

I have long said that most running injuries are not running injuries at all, they are overweight injuries. Now I have support for that view from a report titled "Risk Factors and Mechanisms of Knee Injuries in Runners." Here's the abstract:

Injuries affect approximately 65% of all runners annually. Many of these injuries are considered overuse or chronic (e.g. plantar fasciitis, Achilles tendonitis/strains, knee pain/injury, etc.). Interestingly, most of the information available on the factors responsible for injury is somewhat speculative since few studies have conclusively identified the mechanisms behind such injuries. In a recent study published in Medicine and Science in Sports and Exercise, researchers at Wake Forest University determined the relationship of some behavioral and physiological risk factors to knee joint stresses during running.

Twenty previously uninjured runners were assessed on numerous variables including quadriceps and hamstring flexibility, quadriceps or Q-angle, and height and weight. Researchers performed gait analysis to evaluate stride lengths and to determine tibio-femoral (knee) compressive loads, performed isokinetic strength testing on the knee extensors, and participants completed questionnaires.

Of the variables tested, researchers reported that poor hamstring flexibility, increased body weight, higher weekly mileage and greater concentric muscle strength all contributed to greater knee stress. Although previous studies have linked higher Q-angles to knee injuries in runners, the results of this and other studies question that link.

In addition, previous studies have shown strength training reduces patello-femoral forces, but the results of this study indicate that concentric strength increases tibio-femoral compression. Further studies are necessary to determine the balance of strength factors necessary to optimize knee joint health in runners. Based on current research trends, it seems as though it would be wise for runners to improve hamstring flexibility and to achieve an ideal body weight prior to increasing weekly mileage.

That last sentence is an understatement! I know I, for one, see a direct correlation between my own ease and enjoyment of running, not to mention injury prevention, and both flexibility and body weight. Perhaps you have noticed the same.

Coaching Inquiries: What assists you to be active, strong, and well? How can you improve your flexibility and body weight? What dynamic stretches and mindfulness exercises could assist you to become more happily engaged with life?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Friday, December 05, 2008

Peak Performance

One of my favorite authors is Malcolm Gladwell, author of The Tipping Point, Blink, and now Outliers: The Story of Success. I cannot recommend his books highly enough. You can read about Outliers and listen to an interview with Gladwell by going to NPR.org.

You will also enjoy watching Gladwell talk about his research and findings on extraordinary success. With story and humor Gladwell confirms what my quotes on leadership have already represented: leaders are not cut from a special genetic cloth, they are rather the product of culture, opportunity, initiative, and persistence. Gladwell debunks the myth of anyone being "self-made" and substitutes, instead, the age-old correlation between effort and reward. I hope you watch the videos:
Coaching Inquiries: Where do you want to go today? What ignites your passion for the possible? How can you become more committed to developing your talents? Who might enjoy the journey with you? If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.