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FIT AND FAITHFUL: GUIDELINES FOR GOOD HEALTH & WEIGHT LOSS By Hemda Mizrahi & Maria DiGiuseppe

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FIT AND FAITHFUL: GUIDELINES FOR GOOD HEALTH & WEIGHT LOSS By Hemda Mizrahi & Maria DiGiuseppe

Fitness coach and personal trainer Maria DiGiuseppe joined me on “Turn the Page” to share her approach to “good health and peace of mind,” documented in her book, “Fit and Faithful.”  

In my post-show conversation with Maria, she provided additional suggestions about what you can do to strengthen your physical health. Here’s what she shared:

PHYSICAL HEALTH & EXERCISE
“The National Academy of Sports Medicine (NASM), American College of Sports Medicine (ACSM), American Council of Exercise, National Institute of Health (NIH) Senior Health, and World Health Organization (WHO) are authorities which provide guidelines for your physical health.

The NASM recommends doing cardio training at least two to three times a week. Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity. You can fulfill 30-minutes of cardio through any of a number of modalities, such as high-intensity interval training, use of a treadmill and elliptical machine, and classes like aerobics or dance. The NASM also suggests two to three days of strength training with flexibility exercises included.  

Applying substantiated recommendations like these requires adherence and is only possible if you believe in what you are doing. Without consistency there are no results. Being clear about the benefits to you is a step toward “locking in” your motivation and dedication. Research suggests that people who exercise can lower their biological age, as measured by factors such as aerobic power, muscle strength, joint stability, flexibility, life expectancy, and the onset of disability.  Regular physical activity reduces the risk of adverse health outcomes and exercise has positive effects on your overall sense of well-being.”  

NUTRITION
“Choose one of the diets recommended by the American Dietetic Association (ADA) or a certified nutritionist. This doesn’t mean choosing a “fad” diet, like eating a grapefruit everyday for a month and excluding protein. It has to be a standard that is sensible and one you can live by daily.

The Mediterranean diet, which I grew up on in my Italian household, is an example of a healthy diet that you can stay on for life. It contains macronutrients, carbohydrates, protein, the good heart healthy fat found in fish and nuts, plenty of fruits and vegetables, and whole grain breads and pastas. Other examples of healthy recommended diets are the Dietary Approach to Stop Hypertension (DASH), Diabetic, and MyPLate. The Academy of Nutrition and Dietetics offers videos, recipes, and other resources to help you to “eat right.”

If you choose the MyPlate diet, you can set up the food-tracking tool (called SuperTracker) on your computer with your personal information and learn what changes you may need to make in your diet. I will show you when your sodium intake is too high, or if you go over your recommended calorie amounts. There are other tracking tools available through MyPlate as well, including ones for weight management, physical activities, and goal setting.

YOUR FOOD AND EXERCISE PROGRAM MIGHT LOOK LIKE THIS:
30 minutes of strength training twice a week
30 minutes of walking on the treadmill or biking three days a week

Mediterranean Menu
This menu, which totals about 1400 calories, is not appropriate for everyone and must be adjusted based on individual needs.  

Breakfast:
One egg on whole grain toast with coffee and a glass of skim milk

Lunch:
Grilled chicken breast on mesclun lettuce with carrots, cucumber, olive olive oil and a vinaigrette dressing and a small lentil soup

Dinner:
Broiled Sole with ½ baked potato, steamed broccoli and ½ cup of brown rice

Snack:
Apple, pear, a hand full of walnuts (200 calories) in between meals  

WEIGHT LOSS
“I had a client who came to me with a picture of herself in a bathing suit from ten years earlier, when she liked the way she looked. We used the formula of adding 250 calories a day in energy expenditure (calories burned through physical activities) and subtracted 250 calories in what she ate to create a total reduction of 500 calories a day. She lost almost 50 pounds in six months! Adherence equals results!  

Here’s a weight loss formula:
250 calories expended daily during exercise + a 250 calorie reduction from daily calorie intake * 7 days a week = 3,500 calories, which amounts to losing one pound!  

Example:
45 minutes on the treadmill daily and one less cookie, rice portion or slice of pizza a day

GOOD HEALTH
“Many people see menopause, disease and aging as obstacles to leading a healthy lifestyle. I don’t see it that way. Circumstances like these provide opportunities to enhance our lives, be grateful for what we have, and learn how to redefine what it means to have good health. While you may experience limitations and setbacks, being your best is still an option.

My body didn’t fail me as I first thought when I was diagnosed with breast cancer. Instead, it supported me to withstand the surgeries, rehab, and mental and physical stress that I had to endure throughout the treatment process. I’ve seen this with clients as well. As a result of their improved fitness levels, when an unexpected illness arrives, they recover much better and faster than if they had not been leading a healthy lifestyle.

Your foundation for good health is rooted in exercise and good nutrition. Building a strong base, especially while you’re young, will set you up for future success!”

Listen to Maria’s guest spot on “Turn the Page” to learn about the four concepts that she sees as essential for physical and spiritual health, and why she views faith as the pillar for peace of mind.

Life Changes Made Easy, Part II

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7th Wave
Life Changes Made Easy, Part II

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Many people muddle through life changes such as Menopause or Andropause (male Menopause) because the subject is so hush-hush. Join Ariel and Shya Kane and special guest Dr. Jed Kaminetsky, M.D., as they demystify the process of aging and answer questions you may have about the male body as it ages.

Listen Live this Wednesday, February 25th at 9am PST / 12pm EST on the VoiceAmerica 7th Wave Network. After this Wednesday, you can stream or download this episode and over 400 episodes on a wide variety of topics from our archives here.

You can also subscribe to BEING HERE on iTunes! Dr. Jed Kaminetsky, M.D. is a Clinical Associate Professor at New York University Medical Center and is a practicing urologist with University Urology Associates, one of the largest urologic practices in the New York City metropolitan area. Additionally, Dr. Kaminetsky is the Medical Director of Manhattan Medical Research, a state of the art multi-specialty clinical research site in Manhattan. He is a highly regarded urologist and skilled in treating all urologic disorders and performing minimally invasive prostate surgeries. Dr. Kaminetsky’s academic interests include the study of both male and female sexual dysfunction, which has led him to become a national and world thought leader.

Dr. Kaminetsky work has been published in several journals which led to a nationwide recognition and development of various treatment schemes for patients with sexual and erectile dysfunction, including the creation of Dream Cream, a topical formulation for the treatment of female sexual dysfunction. Moreover, Dr. Kaminetsky is an experienced principal investigator who participates in national research studies that explore pharmacologic and diagnostic techniques for various urologic disorders. He is currently conducting studies addressing premature ejaculation, ED, male and female sexual dysfunction, BPH, prostate cancer, bladder cancer, voiding dysfunction, and hypogonadism. He has been a Sub-Investigator on a multitude of various diseases, including Diabetes, Osteoporosis, Influenza, Crohn’s Disease, Psoriasis, Osteoarthritis, and Acne.

His hospital appointments include New York University Medical Center and New York Downtown Medical Center. Dr. Kaminetsky has been consulting for several pharmaceutical companies including Slate, Pfizer, Auxilium, Lilly, Glaxo Smith Kline and American Medical Systems. Visit Manhattan Medical Research to learn more about Dr. Kaminetsky’s work.

Life Changes Made Easy Part I

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7th Wave
Life Changes Made Easy Part I

BeingHereNewLogo

Many people muddle through life changes such as Menopause or Andropause (male Menopause) because the subject is so hush-hush. Join Ariel and Shya Kane and special guest Dr. Elke Franzki, M.D., as they demystify the process of aging and answer questions you may have about the female body as it ages.

Listen Live this Wednesday, February 4th at 9am PST / 12pm EST on the VoiceAmerica 7th Wave Network.

This week marks Ariel & Shya’s 400th episode of Being Here! After Wednesday, you can stream or download this episode and 400 others on a wide variety of topics from our archives here.

Find a list of the recommendations for Menopausal or post Menopausal Women mentioned by Dr. Franzki in this episode here.

You can also subscribe to BEING HERE on iTunes!

Elke_Franzki

Dr. Elke Franzki

Dr. Elke Franzki received her medical degree at the University of Hamburg in 1974. She did her gynecologist training at Wandsbek-Hospital in Hamburg (1976-1981) and has retained a private practice since 1981. She has additional training in acupuncture, Therapy for Sexual Disorders (Masters-Johnson) and Neurological Linguist Practice. And is a member of the International Planned Parenthood Federation. She is married and lives with her husband, Dieter in Hamburg, Germany and has two grown daughters. Elke also sings and performs in an ensemble called “Singsucht” (addiction to singing) and writes the “Intimate Column” in the german magazine “Meins” for women over 50. Visit her website to learn more about Elke’s work.

Autumn Stringam: A Promise of Hope for Mood Disorders BY LESLIE BOTHA

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Health & Wellness
Autumn Stringam: A Promise of Hope for Mood Disorders BY LESLIE BOTHA

Holy Hormones Honey! The Greatest StoryNever Told! debuts on the VoiceAmerica Radio Network on Thursday August 8. The show will air live at 10 AM MDT on the VoiceAmerica Health and Wellness Channel.

The radio show  is dedicated to every woman who has ever experienced a hormonefluctuation, from menarche to menopause!  Sponsored by Truehope Inc., The Leaders in Brain Health, the focus of the show will be on addressing core biological issues that cause mood disorders and/or mental illness from a micronutrient support perspective. Because no one can make a sound decision unless their brain functioning is intact.

For decades, the power of women’s hormone shifts has been unrecognized and underestimated. In fact, women make up the majority of mental health diagnoses’ due, in part, to a lack of education about the endocrine system and how and why our hormones affect our minds, moods, and behaviors. For too many years women have been labeled as ‘mentally disordered’ if they struggle with their menstrual cycle. Women will be the portal to sharing this information with the men and children in their lives. Because when women thrive, everyone thrives. Now that is true hope.

Autumn Stringam lg edit

Join Leslie Carol Botha when she interviews Autumn Stringam â€“ a woman with a family history of severe bipolar disorder (her mother and grandfather committed suicide because of the disease – and her now 20 year recovery from medications and institutions because of her father’s dedication to saving her life.

If you are looking for hope  then you are in the right place. Autumn Stringam, author of “A Promise of Hope” will be sharing her incredible journey from the depths of bipolar disorder to becoming a beacon for thousands of others when she changed her ‘hopelessness to healing’ with the use of micronutrients.

In 1995, Autumn Stringam had been using 13 drugs in different combinations with multiple hospitalizations and therapy for several years, to no avail. Her bipolar symptoms were out of control.  One terrible hospitalization after another for Autumn finally led her husband, to seek family help. Autumn was no longer able to drive, care for herself or 3-year-old son, and the psychiatrist demanded assurances of 24-hour adult supervision for Autumn when she was not in the hospital.

Using the Truehope EMPowerplus micronutrient combination, Autumn was able to eliminate all of her psychiatric drugs in only two months.

Autumn grew up in a bipolar household, losing both her grandfather and her mother to suicide by the age of 21. At 19, Autumn was diagnosed with Bipolar I with rapid cycles and Schizophrenic tendencies and before long had tried 13 different drug combinations, to no avail. Hospitalization and regular emergency visits to the doctor for sedative injections were common when each of the drug combinations stopped working.

Since starting the micronutrient therapy in 1995, which finally resolved her symptoms, Autumn has become an author, magazine contributor, public speaker and political advocate for the rights of the mentally ill. She is a mother of four and has dedicated her life to breaking the cycle of illness that plagued her family. She is educating and supporting other people who want to find total healing from the aftermath of mental illness.

Autumn’s inspiring memoir, â€œA Promise of Hope” (HarperCollins, 2007) is available on Amazon.com

 

Leslie Carol Botha is host of Holy Hormones Honey! on the VoiceAmerica Health and Wellness Channel.  Botha is also a Women’s Health Educator and Internationally Recognized Expert on Women’s Hormones and Behaviors. She is the co-author of the highly acclaimed Understanding Your Mind, Mood, and Hormone Cycle, the first in a menstrual health education series that provides women with the education they never received about how their hormone cycle affects not only their minds, and moods, but their personal and professional relationships and their overall health and happiness.

Botha is a member of the Society for Menstrual Cycle Research, and an advisory board member for the Cycles Research Institute. In 2006, Botha received the Edward R. Dewey Award for her pioneering research on how women’s hormonal fluctuations affect their behaviors. The award was bequeathed by the Foundation for the Study of Cycles.

Her research is also featured in The World According to Cycles- How Recurring Forces Can Predict the Future and Change Your Life by Samuel A. Schreiner, Jr., published by Skyhorse Publishing, New York City. Schreiner has noted that Botha is “one of the most prominent twenty-first century natural cycle thinkers.”

Botha has been a radio broadcast journalist for over 30 years. Her message is loud and clear: it is time for women to reclaim their health, and her passion and drive is to provide information to assist women in making informed choices about their health and well-being.

 

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