Newsletter #6 Exercise - Get Moving

IT’S ALL ABOUT THE FOOD SEPTEMBER 2010 Chew Your Rope Eat Well, Lose Weight, Be Healthy
Get Moving! If you could only do one thing to dramatically improve your health it would be to start exercising. I would go so far as to say that as you age you will be unable to maintain a healthy weight or stave off the effects of aging without some type of movement. Your body is craving exercise.  Stress, hard work, and lack of sleep all create tension in the body which can lead to aches, tightness and constipation.  Exercise is an ideal way of releasing a build-up of physical tension.  Movement also aids digestion, assimilation, circulation and respiration and is critical to good health and maintaining your proper weight.    Develop a regular routine made up of activities that you enjoy.  Start out small.  Take a walk with a friend.  Moving for 30 minutes a day may be all you need to stay fit.  Many people choose an activity that aggravates a physical condition that they already have.  Bulky type people tend to lift weights and become more bulky instead of working on flexibility.  Thin vegetarian types tend to do yoga but could really benefit from weight lifting and strength training.  Movement is a lot like food.  Experiment with different types and see how your body reacts. Also consider the time of day that is best for you to exercise.  Some prefer to exercise first thing in the morning others prefer to work out later in the day.  There is no right or wrong.  Do what is best for you- just do it every day. Your exercise needs will change over time.  You may like rock climbing, mountain biking or prefer Pilates, canoeing or ballroom dancing.  Some people prefer to exercise alone while others need the motivation of other people.  Experiment with all the different options to see what works for you. Top 10 Reasons to Exercise 1.        Keeps you young – Aerobic activity may stimulate the growth of new brain cells in older adults. 2.       Reduce Infections – Exercise revs up the immune system by increasing the capacity of the immune cells. 3.       Prevents Heart Attacks – Activity raises good cholesterol, lowers blood pressure and reduces arterial inflammation. 4.       Eases Asthma – Exercise reduces the need for inhalers in mild cases of asthma. 5.       Controls Blood Sugar – Regular brisk walking will significantly reduce the risk of developing type 2 diabetes. 6.       Protect Against Cancer – Activity moves waste through the body, reducing the risk of colon cancer.  It protects against breast and prostate cancer by regulating hormone levels. 7.       Combat Stress – Aerobic activity lowers stress hormones and relieves depression for some as well as medication. 8.       Relieves Hot Flashes – Fitness walking and yoga enhances mood and reduces some menopausal symptoms like hot flashes and night sweats. 9.       Protect Men’s Health – Pelvic exercises help prevent erectile dysfunction and possibly prostate enlargement, a common cause of urinary problems. 10.   Prolong Life - Being active cuts the risk of premature death by about 50% in men and women.	Black Bean, Edamame and Wheat Berry Salad Serves 6 Ingredients: 4 cups of water 1/2 cup dry wheat berries 1/2 of a 15 oz can of black beans 1 cup of edamame 1 cup of chopped tomato 1/2 c of finely chopped onion 3 T olive oil 2 T red wine vinegar Combine water and wheat berries in a sauce pan and bring to a boil.  Reduce heat, cover and simmer for 55 minutes or until the wheat berries are tender.  Place in a fine mesh strainer and run under cold water. Drain. Combine the wheat berries and all the other ingredients and lightly toss.  Serve immediately or cover and refrigerate for up to 8 hours.   Chew Your Rope Change Your Life! Sign up today for your FREE Health History Consultation. Learn more about my 6 month program.  I would love to support you with improving your health. Learn how to reduce your weight, blood pressure, cholesterol, diabetes risk and increase your energy. Flexible appointments are available. Contact me at: Mindy@ChewYour Rope.com or 203-210-7462. I look forward to hearing from you Take Me To ChewYourRope.com Activity/Calories/10min.                          150 lbs person   Aerobics                   115 Gardening                 49                           Racquetball               90                                  Running                   131                                             Shopping                   42                                              Sitting                         12 Sleeping                    12                                  Standing                    24 Volleyball                   34                                          Walking upstairs    175 Walking 4ml/hr         52
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