Author: albert.valente@gmail.com

The TV ad sounds so attractive. Put away some money each month today and then when you retire, it flips into reverse and you get a guaranteed check each month for life, no matter how long you live.

It’s called a “fixed annuity” and it’s not a whole lot distant from the way term life insurance is priced out. You have a large pool of people and a certain amount will live a long time and keep paying into the system. This will offset those unfortunates few who die young and pull money out. As long as the actuaries do their jobs, the insurance company prices it all in and still makes money.

The major difference is with a life insurance policy you’re betting you’re going to die young and the insurance company is betting you’re going to live long (and keep collecting premiums).

With an annuity, you’re betting you’re going to live a long time and the insurer is betting you’ll die young.

Conceptually it’s all the same, a bunch of people pay into a pool and the risk is shared.

If you’re assessing whether an annuity is good for you, you need to assess yourself first. How healthy are you? Does longevity run in your family? What is your risk tolerance to investing in a variable annuity?  Are you capable of foregoing an annuity and managing your own IRA?

A Primer on the Major Categories of Annuities

There are many flavors of annuities to choose from. We’ll just summarize the most popular handful..

Deferred or Immediate

There are two basic types of annuities: deferred and immediate. With a deferred annuity, your money is invested for a period of time until you are ready to begin taking withdrawals, typically when you start retirement. You may even be making regular deposits during your working years.

If you opt for an immediate annuity you begin to receive payments soon after you make your initial investment. Think of it as a personal pension.

Fixed or Variable

Fixed Annuity basically means you will receive a set amount for the rest of your life regardless of how long you live. This is also regardless of how the stock market or interest rates perform, you’re shielded from its vicissitudes.

However, in boom years when the stock market is doing well, you will not participate in the growth whatsoever.

In contract, variable annuities allow you to participate in the fortunes of the stock market. When it goes up, your principal goes up, but also when it goes down so does your principal. Are you willing to take the risk?

The decision is personal and depends upon your risk tolerance, how long you can wait out a down market, and do you need a fixed amount of money to live off of? Soon, perhaps even today?  It’s a trade-off between safety vs. rolling the dice.

If you’re early in your retirement and have a high tolerance for risk, then you may have the right profile for a variable annuity. This means that your principal will be subject to the vicissitudes of the stock market. You can have up years but also those oh so dreadful down years.

We’ll talk later about the commissions and fees of variable annuities that erode your principal.

Equity-Indexed Variable Annuity

There are financial pundits out there espousing the merits of indexed variable annuities as a win without losing choice. But are they, too, too good to be true?

There is a tool to mitigate the risk, it’s called “equity-indexed variable annuity”. The insurance company will guaranty you have no down years, it could go to zero but not in the negatives. And, you’ll enjoy the up years but it will be capped at a certain percentage, say 7%.

You may think it’s a no-brainer, but over time you may be forfeiting large gains when there is a bull market as we are currently experiencing (2021).

For example, an equity-indexed variable annuity may have a no-loss clause. That means when the market goes negative you can only go to zero but not lose. On the flip side, when the market goes up you participate in that growth. Win/win right?

So, how does the insurance company make any money? They make money because there will be a cap on the upside, say 7% per year.  When the market exceeds that growth in any given year you will not enjoy those returns.

For the 30-year period from 1990 to 2019, compare a 7% equity-indexed annuity has an annualized return of 4.91% vs. the annualized return of the S&P 500 of 9.96%.  That’s a lot of moolah over the 30 years.

Get the Right Help

When sorting through your options of which flavor of annuity is best for you, you best get sound advise from an expert, but beware of the wolf in sheep’s clothing. Make sure the person advising you is not out for their own interests.

In the old days, there was a job description called “stock broker”. Remember them, they called incessantly trying to convince you to buy that latest hot stock.  Then, a short while later they try to convince you to sell it whether it goes up or down. They don’t make money unless you’re trading – “Churn em and burn em, baby”.

Then the world changed, trading margins shrank (today they’re zero) and a person calling you up to convince you to buy an individual stock became a dinosaur.

Don’t feel sorry for them, those stock brokers were retooled to become “financial advisors”.  Now instead of getting a commission on buying and selling individual stocks for you, they convince you to let them invest your entire IRA with them in mutual funds and/or annuities.  They can only make money if they sell you their company’s products.  And, some products offer far higher commissions than others. Which ones do you think they’ll suggest?

It’s like giving the keys of the henhouse to the fox.

When it comes to sorting out the complexities of the various annuities, it’s best to hire a “fiduciary”. They’re highly trained, and legally must give you the soundest prudent investment choices. They charge a fee for advice and do not make commissions.

85% of financial advisors are not fiduciaries, so make sure you know what you’re talking to.

Purchase an Annuity or Go it Alone?

Retirees always have the option of foregoing annuities and managing their own IRA. Going this self-managing route incorporates three important considerations:

1. Stock Market Risk Mitigation
2. Proper Asset Allocation
3. Withdrawal Calculations

Having any portion of your retirement funds in the stock market carries a certain amount of risk. The risk is compounded by individual investors trying to pick their own stocks and trying to time when to buy and sell. Most are terrible at this. However, the risk can be reduced by buying indexed funds such as the S&P 500 where you’re not beholden to the performance of any one stock.

Proper asset allocation is key because if you’ve experienced anything like the financial setback in 2008, you realize that when the next one happens, it could take as long as 5 years to fully recover your principal. If you’re in your late seventies, can you endure that prolonged dip?

The solution is to have two buckets of investments, one for growth and the other for safety. The mix changes in accordance with your age and risk tolerance.

For more on Asset Allocation Read:

Don’t Outlive your Money in Retirement

IRA withdrawal calculations are also somewhat of a crystal ball consideration. You have to predict, on average, what the growth rate of your IRA will be over the next 20 years or so. Then calculate how much you can withdraw each year while not eroding the principal – you may need it for end-of-life expenses.

For more on IRA withdrawal formulas read:

Flipping the Switch — When to Start Spending Your Retirement Savings — Guilt Free

Can you, as an average investor, manage your own investment portfolio to account for:

• Early death — and not enjoying your money while you’re alive.
• Living a long life – and then run out of money when you’re really old.
• Having your surviving partner inherit your IRA with minimal taxes
• Riding through an extended stock market correction as in 2008?

If you don’t have a pension and you have a small social security payment and have to rely on your IRA for necessary expenses, the fixed annuity option looks more favorable than going it alone.

Conversely, If you have a pension (or perhaps some business income) and substantial social security, own your home outright, are debt free, then you can afford to forego the annuity option and try and increase your wealth by self-managing your IRA.

Commissions and Fees the twin Piranhas that Eat Away at Your Wealth

The variable annuity route on the surface looks like a chance to participate in the market’s growth while giving you disposable income. However, there a couple of differences to self-management.

In all likelihood someone sells you that annuity and that someone is not going to do it for nothing, she or he will be getting a nice commission, as high as 8% and that comes out of your pocket.

Also, the insurance company will debit your account for their numerous fees, most of which are buried deep in your statement. You’ll be paying upwards of 2% per year of your hard-earned dollars for their performance or lack thereof.

One fee is the management fee for managing the portfolio. This is interesting since 93% of mutual fund managers cannot beat the S&P 500. They may be able to show winnings in the short run but over time they lose yet they still charge you.

Simple math, 2% of a $500K principle is a whopping $10,000 per year – Sayonara.

Then, if you get sick of this madness and want to pull your money out, there are surrender penalties of up to 10% for early withdrawal protected by an iron clad contract.

Caveat Emptor

Some aspects of annuities are favorable such as the concept of a fixed annuity for life without ever fearing outliving your money. That offers peace of mind as you age.

However, a lot of insurance companies hire aggressive “financial advisors”, a/k/a salespeople, that push their most profitable products, namely variable annuities.  According to the U.S. Bureau of Labor Statistics, there are about 218,000 “personal financial advisors” in the U.S. as of May 2020. It’s a lucrative profession.

If you want to venture into the arcane world of variable annuities, it would be best to avoid a commission based financial advisor, and hire a fee-based fiduciary to help you sort through your options and avoid costly mistakes – mistakes that can cost you tens of thousands of dollars over the life of your annuity. To complicate matters, depending upon your age and employment, there are complicated tax angles that a fiduciary can help you sort through.

Seems, like a weird question to ask: “Can you find happiness in retirement?”  But, it’s not as obvious as it may appear. If you’re not retired yet, you’re like “WTF, of course”.   But if you’re recently retired, it’s a transition that takes a lot of getting used to.

Different Strokes for Different Folks

There are many differences in the way people choose to live in retirement: adventure seeking, world travel, hobby pursuits, extreme fitness, volunteering, golfing, fishing, obsessing over grandchildren, etc. It’s definitely personalized. But you’re in life’s 3^rd chapter, how can you heighten your happiness and find eudaimonia?

It’s Not Going to Be Your Grandparent’s Retirement

Because of medical breakthroughs during the 20th century, what has emerged is a whole new stage of life between the ages of 60 to 90. The extended mortality added, on average, a full 1/3 to life over our grandparents, hence the 3^rd chapter. And that is uncharted territory, but we know for sure that it offers far more than the limited retirement arrangements that our parents and grandparents pursued.

Bye, Bye Pensions

One differentiator from your parents and grandparents is that many of them had pensions. So, the only money they had to manage was their spending. Today, most new retires have, in addition to social security, an IRA. So, new retirees have to properly manage the income side as well as the spend side. If they mess up, it will have severe consequences on their remaining life and that of their life partner.

See our post on proper retirement savings asset allocation:  Don’t Outlive your Money in Retirement

Yes, Money Matters – But Only Somewhat

Probably first and foremost what most people believe governs their retirement bliss is their finances.

The Employee Benefit Research Institute recently surveyed 2,000 retirees between the ages of 62 and 75 with that were ordinary people, not millionaires. There were 5 levels:

1. Affluent
2. Comfortable
3. Average
4. Just getting by
5. Struggling

Although the “Struggling” group had low satisfaction, there was little difference in overall satisfaction in the other 4 groups, including those “just getting by”.

All you really need is to have enough money to get by and you can have as almost as much happiness in your retirement as your affluent peers. So, you most likely have enough money in your retirement to be truly happy.

Your Wealth Has Most Likely Peaked

What is a difficult pill to swallow is the fact that, now that you’re retired, your net worth is not going to go up appreciably.  In fact, as you make withdrawals from your savings account, it’s going to go down. After, decades of wealth building there’s a natural tendency go feel a little angst.

Unless you have a wealthy relative that will leave you an inheritance, this is going to be as good as it gets.

No Crazy Risk Taking in The Stock Market

If you’re managing your own IRA, be smart about risk taking. Yes, it may be exciting to bet on the next Facebook or Google, but if we have a crash like we did in 2008, you could lose up to 60% of your stock value and it could take up to 8 years for it to recover. (Assuming you don’t panic and sell at the low in which case you’ll never get it back).

By all means, have a separate small pile of investments for aggressive growth as long as you have another larger pile for income and safety.

OK, so now you’re parking a significant apportionment of your IRA into wealth preservation like high quality bonds, real estate, even cash which will be far less volatile that risky stocks. Doesn’t that remove a lot of stress?

Richness Redefined

So, if we’re financially “getting by” or perhaps even better, and we’ve removed risk from eroding our IRA, what then should be our life focus? It’s a concept called “psychological richness”.

Regardless of how much money they have in the bank, many retired Americans are psychologically bankrupt, missing an entire dimension.

America only scored 17^th place on Natixis 2021 Global Retirement Index.  It measures older population’s attitude toward: material wellbeing, health, finances in retirement, and quality of life. Iceland, Switzerland and Norway garnered the top 3 spots.

Covid dampened most peoples’ sense of security because it reminds us that there are many unknowns that can spring up most unexpectedly, but that was a worldwide concern and not solely felt in the US.

Some of America’s low ranking may be explained by the severe wealth disparity in the U.S. but a significant portion may be wanting to “keep up with the Joneses, aspiring for a wealthy lifestyle that’s beyond our reach” and feeling bummed out about it.

Experiences, not Things

New retirees need to embrace a shift in awareness toward diminishing materialism. We no longer need the latest expensive toys. Driving a Prius over a Maserati is just fine. Bigger is not necessarily better. Maybe even downsize the house to something more manageable.

Now, experiences trump things. That trip to Iceland, making your grandchildren’s graduations and so forth. It’s all about collecting memories.

Becoming Your Authentic Self

Probably the best part of eschewing the chasing of material wealth in retirement is you can finally become your authentic self.  When you’re not brownnosing to get a job or keep a job, being politically correct regardless of your true beliefs, you can finally become you.    You no longer have to prove anything. You’re finally comfortable in your skin with who you are.

According to Aristotle, “eudaimonia” is the highest human good, the only human good that is desirable for its own sake. As a retiree, it means you have arrived you are at last your true self, no airs. It’s a great state to be in. When you commit random acts of kindness toward others, it gives you a lasting feeling of elation that mere money cannot achieve.

Purpose in Your Later Years

New retirees experience the sudden deceleration of life’s hectic pace. It’s like when you’re landing in a jet and the brakes take you from 300 mph to zero in seconds. Retirement simulates that. No more frantic gulping of coffee and commuting into a traffic tie up – aka the rat race.

The initial rest and relaxation are a welcome relief. But soon you psyche recovers and you wonder: “What’s next?” Retirees were recently polled and a full 56% viewed retirement as a “new chapter” in their lives.

The Previous Chapter Has been Written…and Closed

Full-time work is over, you need to turn the page and start your next chapter afresh. Many of you have developed both hard and soft skills that can benefit society. Although it could be at a paying job, it could be at a non-profit organization, just doing it for fun.

You’ve accumulated a lifetime of knowledge and wisdom, it’s time to pass it on to the younger generation (if they’ll listen). Your grandchildren adore you, and they’ll listen, pass on your wisdom.

by Al Valente

Elevated blood pressure can be a precursor to heart disease – not to be taken lightly

Table of Contents:

Hypertension can Lead to Heart Attacks and Strokes

The Tried-and-True Remedy – the DASH Diet

Reduce the Saturated Fat Intake

Electrolyte Management to Control Hypertension

Nitric Oxide — the Natural Vasodilators to Reduce Blood Pressure

Nitric Oxide Biohacks

Conclusion

Nearly half of adults in the United States have hypertension defined as having blood pressure greater than 130/8 (> 130 mm Hg or a diastolic blood pressure > 80 mm Hg).  And, it gets worse as we age when our arteries become stiffer and coated with LDL cholesterol.

It is estimated that 66% to 75% of people over the age of 75 have high blood pressure.

Every point you can of blood pressure lowering will translate to a longer and healthier life.

Hypertension can Lead to Heart Attacks and Strokes

Hypertension is labeled the “silent killer” because you may not experience any symptoms, the only way to know is to measure it on a regular basis with a cuff.

But if left unchecked for too long, excessive hypertension can lead to:

• Heart Attack
• Renal failure
• Stroke
• Blindness
• Potential Dementia

Effect on the Boomer Generation

So, you’re in your sixties, maybe even seventies, and every time you have your annual physical you get “the lecture” from your doctor:

“Your cholesterol has creeped up to over 200, but worse, your LDL is over 100, not good”

How about: “Your systolic blood pressure is over 130, we’d like to actually see it below 120”.

Of course, this wonderfully trained western doctor immediately grabs the prescription pad ready to write a script for Lipitor and/or Lisinopril.

“Hey, wait, Doc”, you say, “Before I’m ingesting a daily chemical for the rest of my life, I’d like to try to get them both in the normal range with dietary and lifestyle changes”.

You book a follow-up visit for 6 months to see if you’ve achieved goal.

So, you leave the office and begin wondering where to begin. You go down the list of dials to turn. “Hmm, I don’t have any weight to lose, my BMI is 21.5; that would be the easiest way to improve my numbers, that’s a non-starter.”

“Let’s see, I get plenty of exercise, I mean I lift weights and play tennis. Check.

“I manage my stress by meditating daily, and get between 7-8 hours of sleep each night”. Check.

“I think I eat fairly healthily, lots of fruits and veggies, limit the red meats”. Check.

Many health conscience boomers are in this same predicament, they’re doing everything right but just can’t seem to get that darn blood pressure level down.  But they abhor having to take prescription drugs for the rest of their lives.

The Tried-and-True Remedy – the DASH Diet

The easiest and simplest action to take is to revisit your diet. It’s proven that the DASH (Dietary Approach to Stop Hypertension) diet will lower blood pressure. How much depends on adherence and individual factors. The National Heart, Lung, and Blood Institute developed the DASH plan specifically to reduce blood pressure.

The DASH eating plan is rich in grains, fruits, vegetables and low-fat dairy products. It also includes fish, poultry and legumes.

Red meat, sweets and fats are included in smaller amounts. But, the less meat the better.

This variety means the DASH plan is low in saturated fat, cholesterol and total fat, while rich in protein, fiber, nutrients, and minerals, particularly magnesium, potassium and calcium.

Previous research has shown that people who follow the DASH diet may be able to reduce their blood pressure by a few points in just two weeks. Over time, their systolic blood pressure could drop by eight to 14 points, which significantly reduces the risk of cardiovascular disease.

Additionally, a May 2021 press release by Beth Israel Deaconess Medical Center found that in their study participants combining the DASH diet with reduced-sodium impact experienced the greatest reductions in the biomarkers for cardio injury and stress—20% and 23%, respectively – Sign me up!

Reduce the Saturated Fat Intake

Excess saturated fat is converted by the body into cholesterol, it also raises blood pressure.  According to renowned Dr. Dean Ornish. Remove the fat and you remove a major cause of heart disease.

Don’t get lulled that by taking olive oil and avocados, that you’re not harming yourself.  It is true, they are high in monounsaturated fat, but they also contain some saturated fat.

The good news is that olive oil contains oleic acid. Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer.

According to the Cleveland Clinic, saturated fats are generally solid or waxy at room temperature and come mostly from animal products. Healthy adults should limit their saturated fat intake to no more than 10% of total calories. For a person eating a 2,000-calorie diet, this would be 22 grams of saturated fat or less per day.

You’re going to have to give up some really tasty but really bad foods. Foods that are high in saturated fat include:

• beef, pork, lamb, veal, and skin of poultry
• Hot dogs, bologna, salami
• Dairy products, such as, cream, ice cream, whole milk, 2% milk, cheese, 4% cottage cheese
• Butter, lard, bacon fat
• Tropical oils, such as palm, palm kernel, coconut oil
• Baked goods, such as cookies, pastries, croissants

Ornish does recommend omega-3 fatty acids in moderation that’s found in cold water fish.  He would rather have you eat purslane, a natural source of omega-3 from plants.

Electrolyte Management to Control Hypertension 

You hear a lot about the importance of electrolytes from sports drink commercials

Electrolytes are salts that dissolve into positive and negative charges and conduct electricity in water which allows fluid to travel inside and outside of cell membranes. Also known as ions their charges also control the nerve impulses in our body.

It’s believed we get enough electrolytes from our diet without the need for sports drinks. Plus, the sports drinks have way too much sugar and calories

Reduce Sodium

Sodium is also an electrolyte. If you currently have high blood pressure, reducing sodium is perhaps the biggest single thing you can do to lower it.

Get rid of the salt shaker in your house, you don’t need it. There are a multitude of herbs to add flavor if needed. Better yet, add lots of garlic to your cooking for flavoring, it’ll also help reduce your blood pressure.

Salt is salt, it’s NaCl, doesn’t matter if it’s sea salt, or any other form, it’s still salt, for a person with hypertension, there is no such thing as “healthy” salt.

Increase Potassium

Potassium is a favorable electrolyte that will help lower blood pressure. So be sure to add foods that are high in potassium to your diet. No, it’s not eating bananas. They’re a featherweight, here’s a better list with their respective potassium levels:

• Swiss Chard — Just one cup of chard provides 961 mg.
• White Beans — One cup of cooked white beans gives you 829 mg.
• Edamame — one cup provides 676 mg.
• Pomegranate – one yields 666 mg.
• Watermelon – 2 wedges will give you 640 mg.
• Avocado – One half of an avocado contains 487 mg.
• Sweet Potatoes – one medium-sized sweet potato contains 541 mg.
• Spinach — One cup contains 540 mg.
• Black Beans — black beans gives you 611 mg.
• Tomato Paste — Just three tablespoons contain 486 mg.
• Apricots — Six dried apricots provide 488 mg.
• Beets – one cup 518 mg.

 Increase Magnesium

Magnesium is a very healthy mineral that lowers blood pressure. It is involved in over 600 reactions in your body.  Unfortunately, about 45% of the population have low magnesium levels.

It’s been shown to reduce inflammation and insulin resistance that lead to many chronic diseases.

Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression. It’s also the relaxation mineral for better sleep and reduced muscle cramps.

Try to add these magnesium rich foods to your diet:

• Almonds
• Black Beans
• Bok Choy
• Brazil Nuts
• Cabbage
• Dark Chocolate
• Edamame
• Pumpkin Seeds
• Spinach

Nitric Oxide — the Natural Vasodilators to Reduce Blood Pressure

Maintaining the liquid volume in the bloodstream via electrolyte balance is the first approach to lowering blood pressure.

The second is to provide elasticity to the arteries and assure that are not constricted. This process is called vasodilation.

What is Nitric Oxide

Mother nature already provides us with the most effective vasodilator in its natural production of nitric oxide.

Over millions of years of evolution our epithelial cells lining our arteries have an amazing ability to sense high blood pressure and to generate nitric oxide gas which, through multiple pathways, decreases blood pressure. Conversely, reduced nitric oxide availability is a hallmark of atherosclerosis (hardening of the arteries).

Unfortunately, as we age our abilities to generate nitric oxide abates considerably.

The 1998 the Nobel prize in Physiology or Medicine was awarded to praise that nitric oxide plays a significant role in the cardiovascular system, helping to reduce blood pressure and increase oxygen in the blood.

Nitric oxide is produced by the lining of the blood vessel called the endothelium where it acts as a messenger molecule telling blood vessels to widen or dilate.

Unfortunately, as we age, we produce less and less nitric oxide causing the cardiovascular system to become less elastic which can reduce blood flow to vital organs and raise blood pressure.

From documented studies by the Journal of Clinical Nutrition, nitric oxide is one of the most important signaling molecules in our body, and loss of its function is one of the earliest indicators or markers of disease.

The Arginine Pathway to Nitric Oxide

Endogenous production (within the body) of nitric oxide involves a multi-step process whereby an amino acid, arginine, forms a group of enzymes call “nitric oxide synthase” which go on to produce nitric oxide.

As we age, we lose our ability to synthesize endothelial derived nitric oxide. Studies have shown a loss of 75% of endothelium-derived nitric oxide in 70–80-year-old patients compared to young, healthy 20-year-olds.

A compromised nitric oxide synthase system can also affect downstream nitrite production and metabolism, which can perhaps exacerbate any condition associated with decreased nitric oxide bioavailability

Arginine is a semi-essential amino acid, you get part of it through your diet, it would help to make sure you’re not deficient in this vital compound so not to compromise your body’s ability to produce beneficial nitric oxide, therefore strive to include the following arginine-rich foods in your diet:

• Almonds
• Brazil Nuts
• Chickpeas
• Edamame
• Lentils
• Pumpkin Seeds

Common Vegetables with Nitrate Pathways

Plant-based nitrates can also be converted into nitric oxide naturally by our body. Not to be confused with the harmful nitrates found in processed meats, plant-based nitrates are totally safe and extremely beneficial.

Plant-based foods that are high in beneficial nitrates:

• Arugula
• Beets
• Celery
• Cilantro
• Spinach
• Swiss Chard

Nitric Oxide Biohacks

There are biohacks you can incorporate that take little effort and are believed to increase nitric oxide to your body.

 Breath in Through Your Nose

Dr. Louis Ignarro, one of the recipients of the aforementioned Nobel prize in medicine advocates for breathing inhalation be done through the nose and not the mouth.  That’s because the nasal airways ore lined with epithelial cells that produce nitric oxide.

When you breath in through your nose that nitric oxide will make it into your lungs and into your blood stream.  This does not happen if you breath in through your mouth.

Additionally, the dilation effect of nitric oxide can help people with asthma by opening up those airways.

Dr. Ignarro advises breathing out through your mouth – pretty simple, yes?

Humming

You can take nasal breathing to a whole new level simply through humming

There is anecdotal evidence that simply humming may hypercharge the availability of nitric oxide in your nasal cavity. Try it, so what if people think you’re weird.

Conclusion

Hypertension should be addressed sooner rather than later. Before going on prescription for the rest of your life try the holistic basics:

• Exercise
• Sufficient Sleep
• Control Alcohol
• Weight Loss to a favorable BMI
• Meditation or other stress control techniques

As far diet goes, eliminate saturated fats and reduce meat intake, switch to more plant-based foods. Go all in with the DASH diet.

The Big 8 foods you should add regularly to your diet:

1. Swiss Chard
2. Spinach
3. Edamame
4. Beans
5. Beets
6. Almonds
7. Bok Choy
8. Pumpkin Seeds

Related Posts:

Live and Eat Like a Hunter-Gatherer for Optimal Health

Lower Your Blood Pressure Naturally with the Simple DASH Diet

Does Strength Training Affect Blood Pressure?

By: News Canada

” Injuries can be extremely debilitating, especially for older adults, every effort should be made to prevent their occurrence. “

The older we get; the faster life moves. Unfortunately, as our body ages, we take on the strain of our years. Keeping pace in a hectic world can take its toll. Older adults need to use extra care to ensure their safety. Even if you’re just middle-age, you should start changing habits that will become instilled before you reach a time of greater risk in your life.

When we’re young, we can fall and almost bounce back up. Our bones and muscles are flexible enough to handle extreme sports. Then, age sets in. The warning signs come in brittle bones and weakened muscles. At this point in life, even a simple slip and fall can have disastrous consequences.

What can older people do to safeguard themselves? Boomers need to take steps – cautiously – to a safer way of life.

To Prevent Falls, Boomers Should Maintain a secure Footing at All Times

 An injury caused by a fall is traumatic for anyone, but for seniors, it could involve a trip to the hospital, and a lot of pain. There could be complications that require prescription medication and pain killers… an experience that is better to avoid, if possible.

Here are some tips for preventing falls around the house:

• Make sure carpets and rugs are securely fastened to the floor, especially at the corners.
• Don’t over extend yourself to reach objects. Use a stable, secure foot stool to reach high places.
• Use a non-slip mat in the bathtub or shower.
• Keep a firm grip on hand rails while climbing or descending stairs.
• Never take unnecessary risks – don’t try to carry more than you can handle, avoid slippery surfaces such as icy sidewalks, and watch where you are walking to avoid pitfalls along the way.

Make Your Safety Back-Up Plan

Quite often, seniors live alone. They may not have a daily routine that brings them in contact with other people. For people in this situation, a fall or other mishap at home could lead to catastrophe unless a safety plan is in place.

Here’s a good solution. Arrange to speak to a specific person every day. A friend, family member, neighbor or care provider can be your direct link to safety. If you have a friend who also lives alone, make it a daily habit to keep in touch – even for a brief moment.

A simple phone call will do. Have a set time for the call so that if one person doesn’t hear from the other, they get help right away. Consistent frequency is key. During an injury, stroke, or cardiac arrest, hours mean everything.

Treat Drugs with Respect

Many seniors require medication on a daily basis. Though drugs may be an essential element of your healthy lifestyle, always remember that medication can be dangerous in the wrong hands.

 Here are some pointers:

• Always dispose of unused medications by flushing them down a toilet.
• Never take prescription medicine intended for someone else.
• Always keep medicine in its original container, with dosage and instructions clearly labeled.
• Keep a log of when prescription medicines are taking for reference by someone else should you be unable to take your medicine yourself.
• Never let medical conditions go unattended. If your prescription medicine doesn’t seem to be effective, call your doctor or pharmacist immediately.

Living a safe and healthy lifestyle will help you enjoy your later years!

By: Jed Smith

“The massive, boomer market wants to hold onto their vitality as they age; the hydraulic exercise machine is ideally suited for this demographic.”

The Increasing Mass of Baby Boomers

Boomers continue to represent an increasing mass in the growing population. They want to be able to care for themselves and remain in their home environment longer, ensuring not only longevity, but a quality of life. The ability to enjoy a leisure lifestyle after retirement is, of course, highly dependent on an individual’s health. The fitness industry must recognize the need to provide the aging population with the means towards a healthy lifestyle.

Hydraulic exercise, low impact resistance training is the perfect solution for baby boomers or seniors who want to make a healthy lifestyle change. Hydraulic equipment is very user friendly; it is not intimidating in any way for any person to use. Its main focus is giving the user an excellent cardiovascular workout, while toning muscles.

The equipment is preset, and requires no adjustments during a full workout session. The intensity of the workout is directly linked to the person’s personal physical ability. Due to its constant variation and versatility in movements, the hydraulic circuit is the perfect solution for clientele who have problems sticking with programs.

Whatever their level of fitness, whether the person is an athlete or merely a beginner, he or she can work at a pace that is comfortable, and still achieve maximum benefits. The hydraulic circuit will provide a great workout, with fast results. It will improve flexibility, mobility, body symmetry, and increase stamina.

Within weeks of starting a hydraulic workout, the person will feel an increase in their energy level and a better breathing capacity. This total body workout only requires 30 minutes a day, 3 times per week to achieve fast results and permanent benefits.

The Benefits of Hydraulic Training

Sensory and Psychomotor Benefits:

Hydraulic training stimulates one’s sense of touch, sense of body positioning awareness, one’s sense of balance, and maintains nerve-muscle reaction speed – these are essential components to avoid common injuries to boomers.

Psychological Benefits:

Research demonstrates that exercise has positive effects on brain function, memory and emotional health. Studies show that exercise prevents memory loss, and reduces emotional stress and anxiety.

Benefits to Body Composition, Skeletal and Muscular Systems:

Osteoporosis is a common illness to the senior population; it consists of loss of bone density, which causes injuries to the hips, spine and wrists. Such injuries can be prevented with the formation of lean muscle mass and possible retroactive increase of bone loss. Training with hydraulic resistance equipment will and can provide the needed toning, shaping and strengthening of muscles.

Cardio Respiratory Benefits:

Physical exercise increases the efficiency of heart, lung capacity, and breathing efficiency. It normalizes blood pressure. (High blood pressure can easily go undetected for many years and is the #1 silent killer). In addition, circuit training stabilizes blood chemistry, which will help diabetics to regulate their blood sugar level, and it could possibly even prevent diabetes.

Overall Social Benefits:

As group training can easily be integrated with hydraulics, this is an excellent social activity that promotes health and fitness. This preferred recreational activity is safely used by occupational therapists, physical therapists, cardiac rehabilitation and senior recreation programs with proven, remarkable results. Seniors wish to live not only longer, but better lives, and they now can enjoy a longer and more satisfying sexual life. Such a lifestyle choice can be possible with a hydraulic circuit training program.

Development of Lean Muscle Mass and Aerobic Endurance Simultaneously

Proper hydraulic machines are designed to follow the natural flow of the body and therefore work all major muscle groups while developing lean muscle mass, and increasing strength and aerobic endurance.

After oxygen, water is the second most important intake for human life, here are some tips in consuming optimum amounts.

By Joshh Rager

“Fluid replacement is vital for prevention of dehydration in anyone participating in moderate to intense exercise…”

During the 2007 Chicago Marathon, over 250 people were hospitalized for heat-related ailments. Granted, these people were running over 26 miles, but this is one glaring example of the importance of water and why keeping properly hydrated is imperative during the hot and humid summer months in the Midwest.

Why is water important?

Water is often overlooked as an essential nutrient in a person’s diet. This “forgotten nutrient,” which makes up 70% of the human body, serves many purposes and is vital for our body’s everyday functions. Water helps carry other nutrients throughout the body and helps transport waste products and toxins out. During summer workouts, our bodies rely on water to help regulate body temperature so we don’t end up overheating.

Water also works as a joint lubricant to help cushion our joints during those long walks outside. Summer weather is conducive to increasing outdoor activities and hence possible weight loss. Water plays an important role in weight loss. As body fat breaks down during exertion, the body actually requires increased fluids to help eliminate resulting waste. Plus, drinking more fluids can help you feel full between meals leading to greater success in maintenance.

What are the best water sources?

Most foods contain some amount of water. On most days a typical person gets around 20% of their daily fluid requirements from food. Fruit, yogurt, and soups tend to have more water than most foods, while dry starchy foods such as toast would have much less.

The remaining 80% is consumed through drinking. Water, plain and simple, is the best choice of beverage for fluid. Whether you drink from the bottle or faucet, either is a good choice. There are also many bottled waters on the market that are instilled with fruit flavorings and sweeteners, so it’s always a good idea to read the nutrition label if you want to avoid the extra calories.

Teas and coffee are other popular ways to get daily fluid requirements. These are okay but may have a diuretic effect, so try and limit the number of caffeinated drinks to 16 oz. per day. Other healthy beverages include 100% fruit juices (low sugar choices), vegetable juices and low-fat or fat-free milk. They contain a moderate amount of calories but also offer lots of vitamins and minerals. Again, read the labels to make sure you know what you’re consuming!

How much water should I drink?

Not drinking enough water is similar to depriving a plant from the fluid it needs for proper growth. The plant will survive, but it sure won’t be very vibrant and neither will you if you don’t meet adequate fluid needs each day.

If you categorize your daily activity level as low to moderate, the standard “eight 8 oz. glasses” of water per day is a great rule to follow. But if you consider your activity level to be more intense, your fluid intake should be more than this basic rule of thumb.

Basic fluid intake guidelines when performing intense exercise are:

• 16-20 ounces 2 hours before activity and 8 ounces 10-20 minutes prior.
• 6-8 ounces every 15-20 minutes during activity (preferably sports drinks).
• 16-24 ounces for every pound lost within 2 hours after activity or competition.

Fluid replacement is vital for prevention of dehydration in anyone participating in moderate to intense exercise, especially during the hot and humid summer months.

Tips for increasing water intake:

• Drink one 8 oz. beverage prior to meals and one with each meal. Not only will this help you meet your water needs, it will also help curb your appetite.
• Designate a 32 oz. bottle for your water. Fill it in the morning and drink it throughout the day until it is empty. If your goal is to drink 64 oz. (or 8-8oz glasses of fluid per day), you’ll need to do it again!
• Use your daily food diary to keep track of how much water you drink.
• Remember, not all cups hold eight ounces of fluid. Before using your favorite bottle, glass or mug, measure how much fluid it holds.

There’s No Correlation Between Just Lowering Your Cholesterol and Increased Longevity

By: Lee Cummings

“The majority of people who end up having heart attacks or stroke don’t have high cholesterol.”

The New York Times once published an article entitled – “U.S. calls for major cholesterol reductions” and which was also printed in numerous local papers.

Sounds like a great way to fight heart disease, right?

Let’s take a look at what the article does not tell you about lowering your cholesterol. Because you must understand the effects of artificially lowering your cholesterol levels without implementing other strategies which are crucial to your health.

Because the fact of the matter is the Framingham Heart study – which has followed people for over 5 decades – proved without a doubt that LDL cholesterol is just one of many misleading factors of heart disease.

In fact, LDL cholesterol levels are only a very minor factor of heart disease and only under certain conditions.

Here is a quote from Christie Ballantyne, M.D., a cardiologist from the Baylor College of Medicine – “The majority of people who end up having heart attacks or stroke don’t have high cholesterol.”

Here is another quote from an article in the Red Flags Daily By Malcolm Kendrick, M.D. who talks about the Framingham Study results as published in the Journal of the American Medical Association.

“There is a direct association between falling cholesterol levels over the first 14 years and mortality over the following 18 years.”

You guessed it, the mortality rate goes with falling cholesterol up.

Scientific research also suggests that as people lower their LDL cholesterol level, their chances for stroke go up.

What About Cholesterol Lowering Drugs?

Using cholesterol lowering drugs may artificially lower cholesterol levels, however, they may also increase the risk of death from stroke. And because of toxicity to the body, you could also face liver and kidney failure.

You see, your body not only produces cholesterol, it also needs cholesterol for a variety of functions. Cholesterol is an essential part of each and every cell membrane.

Cholesterol also provides the critical starting point and building block for the steroid hormones in our bodies. These hormones include testosterone and Estrogen.

It’s the Oxidation of Cholesterol That is The Demon

As you can see, cholesterol itself is not bad. It is the oxidation of cholesterol which is just one of the factors of developing heart disease.

Oxidation of cholesterol is the more specific problem which would enable the cholesterol to become “sticky” and start to form plaque in the walls of the arteries.

We have all seen an apple cut open and watch as it turns brown – this is oxidation. Your body will oxidize on the inside unless steps are taken to help prevent this.

Antioxidants to the Rescue

The way to keep oxidation from damaging your cholesterol is to zap them with antioxidants! You can keep oxidation of cholesterol in check by eating plenty of food and supplements which are rich in antioxidants.

A few of the most powerful antioxidants are:

• Coenzyme Q10
• Vitamin E
• Vitamin A
• Vitamin C
• Alpha Lipoic Acid

And the mother of all antioxidants – Alpha Lipoic Acid is produced naturally by your body but, as you age, your body produces less and less, so it is wise to supplement.

Omega 3 Fatty Acids Keep Your Cholesterol in Balance

There are also low-cost food sources which you can easily get, which are high in omega 3’s and the right fats to help keep your cholesterol levels in balance.

A partial list is as follows:

• Garlic
• Ginger
• Olive oil
• Olives
• Almonds
• Walnuts
• Flaxseed
• Eggplant
• Okra
• Organic Eggs (stick with egg whites, egg yolks carry a lot of food cholesterol)
• Fresh fruit

These foods are readily available and easily purchased, safe, and natural ways to help prevent cholesterol from becoming a problem.

And if you are someone who truly needs to lower their cholesterol, there is an organic plant alcohol from sugar cane which is a powerful ways to reduce bad cholesterol levels. It’s called – Policosanol (it’s a mixture of fatty alcohols derived from waxes of sugar cane, yams, and bees wax).

Ways to Raise Your HDL Levels (the Good Guys)

As for the majority of you, focus on raising your HDL cholesterol levels because as you raise your good cholesterol it decreases the concern about your LDL levels of cholesterol and gives you a better total cholesterol profile.

Some of the best ways to improve your “Good” or HDL cholesterol is through:

• Exercise
• Vitamin D
• Niacin
• Alcohol

Moderate alcohol consumption is associated with raising HDL cholesterol levels

Sources:

• Framingham Heart Study conducted on healthy people since the 1950s. cholesterol misleading as only one of 240 factors in heart disease.
• Health Sciences Institute e-alert “Cholesterol Cowboys”, August 2nd , 2004, Jenny Thompson
• Al Sears Health Confidential for Men – “Ignore the hype focus on cholesterol that matters” April 4, 2004
• Hyman, Mark M.D., Liponis, Mark M.D., Ultra-Prevention, The 6-Week Plan that will Make you healthy for life, New York, Scribner, 2003

Alternatives to Statin Drugs to Lower Cholesterol

By Barrett Niehus

Pantethine, Niacin and Policosanol Found to Lower Cholesterol but Without Harmful Side Effects

Many doctors just not know about it. Drug companies spend millions of dollars on advertising and have sales reps pushing statin drugs. Because Pantethine and Niacin are naturally occurring compounds, they’re not profitable, and therefore not pushed.

Is there an alternative to statin drugs such as Lipitor and Pravachol? If yes, does it have any side effects? Physicians are facing these questions each day however, most have bought into the drug companies marketing, and have not done the research for themselves.

The truth is that there a number of naturally-occurring compounds that will work as well as, or better than, these multi-million-dollar drugs. These compounds are found naturally in our bodies, or are found in nature.

They don’t cause the side effects commonly found with statins, and are much safer to use. These compounds have been clinically shown to improve cholesterol levels without the heart damaging side effects found with statin drugs.

Pantethine

So, what are these compounds, and why hasn’t the doctor told me about them? Well, there are a couple of them. The first is Pantethine. Pantethine is a compound in your body that is created from vitamin B-5. Although your body produces it through enzyme metabolism, supplementation of Pantethine has been shown to significantly improve your cholesterol levels. As your body uses Pantethine, it slows down cholesterol production in your liver.

Pantethine also increases the rate at which your metabolism uses fats. Because of this effect, Pantethine has been clinically demonstrated to increase your level of good cholesterol (HDL) while lower the level of bad cholesterol (LDL) in your body.

Where is the proof? Japan has actually been using Pantethine for over 30 years. There are a number of clinical trials that demonstrate its effectiveness on cholesterol levels, as well as improved liver function.

Niacin Shown to Decrease LDL

In addition to Pantethine, the mineral Niacin has been shown to greatly decrease the levels of bad cholesterol (LDL) in the blood stream. Our Niacin intake is typically pretty low in western diets because of the number and type of processed foods that we eat.

Subsequently, supplementation has been shown to significantly improve our cholesterol profile. In fact, the combination of Niacin and Pantethine can be more effective than statins in improving overall cholesterol levels.

The impact of this is significant, especially when you consider that side of effects of Pantethine and Niacin are non-existent when compared to the effects of statin drugs on you heart, liver, and short-term memory. In fact, there are no documented short or long-term side effects with Pantethine. The only side effect with Niacin is a short-term hot flash that is harmless, and can be avoided by taking time-release Niacin or taking an aspirin fifteen minutes before taking the Niacin.

Why Don’t Doctors Prescribe Pantethine or Niacin?

Well, the answer is, he may just not know about it. Unlike drugs companies that spend millions of dollars on advertising and have sales reps whose only job is to push their statin drug, Pantethine and Niacin are naturally occurring compounds.

Because they are natural and common compounds, nobody can patent them. Because a drug companies cannot patent and therefore have exclusive right to sell the compounds, no significant investment in marketing or education for Pantethine and Niacin has been made. Subsequently, your doctor may just not know.

Policosanol Also Lowers Cholesterol

The final compound that has been demonstrated to have a dramatic effect on cholesterol levels is Policosanol. This compound is a waxy substance taken from sugar cane or bees wax. It has been demonstrated to significantly reduce bad (LDL) cholesterol and to raise good (HDL) cholesterol levels in the blood stream.

The specific mechanism that Policosanol uses to improve cholesterol levels is not as understood as that of Niacin and Pantethine. However, it is believed to both increase the elimination of LDL cholesterol in the blood stream and aid the liver in creating good (HDL) cholesterol in a manner similar to Pantethine.

You Have Choices to Lower Your Cholesterol

Well, if you have high cholesterol, it means you have choices. Statin drugs are highly effective. However, side effects for statins range from muscle atrophy to loss of short-term memory to significant heart damage. Because statin drugs block your body from producing an enzyme that makes an essential heart health vitamin as well as cholesterol, the potential for negative side effects can be significant. Alternatively, supplementation with Pantethine, Niacin, Policosanol, or all three simultaneously has been shown to have no damaging side effects and can be just as effective as statin drugs.

By Paul Chek

Women today are bombarded by the media with quick fix solutions to their esthetic desires. Everything from pills, supplements and fad diets, to liposuction and plastic surgery. Those with a little more determination make valiant attempts to stay healthy and slim with aerobics classes and exercise programs. It is unfortunate however, that many fitness center staff are also caught up in the quick-fix mentality and undereducated in the best types of exercise programs for women. Evidence of poor conditioning and a lack of understanding of the importance of conditioning women among coaches and trainers can be found in the statistics: Women suffer more orthopedic injury than males in almost every sport in which both sexes compete (1). A chronic lack of strength and function in the lower abdominals & pelvic floor muscles is evident in the 47.5% of women at an average age of only 38.5 years who suffer from incontinence (2). Both these problems can often be helped with the correct exercise program.

The majority of women are inspired to exercise for esthetic reasons – weight loss, muscle toning, re-shaping of thighs, butt, stomach, arms and so on. But, and this is a big but, an exercise program can just as easily break a person as build them up. This is especially relevant when women train.

So, what are the best types of exercises to help women reach their goals and also improve health and function at the same time?

PERFECT POSTURE MAKES PERFECT

The first goal of any exercise program for women is to correct

any postural mal-alignments she might have. There are a number of postural problems that are common in women, such as excessive forward head posture, increased first rib angle, altered shoulder girdle position and altered pelvic tilt (Figure1), that can have a negative effect of the outcome of an exercise

program if not corrected. In addition, many of the pressures of society today contribute to poor posture. High heels, breast enhancements and the seated workplace are all culprits.

The best exercises to improve posture are those that activate postural and stabilizer muscles. Swiss balls are the ideal tool for this and most Swiss ball exercises, when performed correctly, will enhance posture (3,4,5).

MUSCLE BURNS CALORIES!

Women tend to gravitate toward the machines, be they aerobic or resistance training machines. When they do perform weight training, they often use very low intensities, socialize between sets, and seldom build any muscle because of this.

While using cardio machines does help burn calories, your body also becomes progressively more efficient at cardio exercise. The result is more miles to the gallon when the aim is actually to become less fuel-efficient with fewer miles to the gallon. Aerobic exercise has also been shown to be associated with increased levels of glucocorticoids, hormones which are catabolic in nature (6) and so do not favor increasing muscle mass; the very muscle you need to burn fat! Men have a hard time building muscle and they have ten-times the amount of testosterone – the hormone that helps to build muscle mass – compared to women. Combine the catabolic response of aerobic exercise with the naturally lower abilities of women to build muscle, and you can see why it us few women get the results they are looking for with large amounts of cardio training.

This is why resistance training performed with acute exercise variables suitable for bodybuilding is good for women. Exercises performed at an 8-12 rep intensity, slow tempos, and short rest periods (1 minute) stimulate muscle growth and protein synthesis (6). Hormones that step-up metabolism such as testosterone and growth hormone, are known to be more prevalent in the blood stream after exposure to body building protocols (7).This results in increased caloric consumption, often for some time after resistance training is completed. In fact, fit people always metabolize more fat, and can metabolize fat at higher intensities than the unfit person (8). Suggested acute variable for resistance training are given in Table 1.

Table 1

Acute variables for Resistance Training

Interestingly, Australian researcher Robby Parker showed that after performing resistance training, obese pre-menopausal women used 50% more fat, even though total metabolic rate did not change. He also noted that resistance training appears better for reducing abdominal fat than aerobic exercise (8).

FREE WEIGHT TRAINING

Without contest, resistance training programs based around free weights (dumbbells, barbells and cable machines) win hands down when it comes to women training. There are multiple reasons for this – one is that free weight exercises activate more muscles and therefore burn more calories than machine exercises. A soon as the body is stabilized during any resistance exercise (i.e., sitting or lying on a machine), activation of the centrally generated recruitment patterns needed to activate postural and stabilizer muscles is reduced to almost nothing (7). This is not good if you want to burn fat! In addition, it also means that you are increasing strength in prime movers without increasing the strength of the smaller postural and stabilizer muscles. Over time this can lead to postural problems, injuries and pain.

This does not mean that women should not use machines, it simply means that their program should contain a significant (=/> 50%) percentage of free weight exercises. Women should also perform their free weight training prior to machine training exercises, allowing more neural energy for activation of postural and stabilizer muscles.

 Most women exercise on machines, avoiding free weights for fear of GETTING BIG! Here are several reasons why this is more myth than reality:

• Women have about ten times less testosterone and far greater levels of estrogen in their blood stream than males at all times (9).
• Studies on hypertrophy using muscle-building protocols also show that women do not achieve the same hypertrophic responses in fast twitch fibers that males do (10,11).

Competitive female body builders train approximately three hours a day, performing 5-12 sets per body part trained. As any competitive female body builder will tell you, getting big is no easy task for a woman. It requires a significant time commitment and serious commitment to nutritional modifications and supplementation – often the hard-core supplements like steroids. It is unfortunate that the images of the female bodybuilders have become the stereotypic model for women and weight training.

If women are sure that they are gaining size when on a weight training program, they are most likely not. They should take circumference measurements at the mid-point of the upper arms, chest, waist, and mid-thighs. Every four weeks, re-measure. If they truly are putting on more muscle than they want, they can make the following changes to their program.

• Reduce the number of sets and/or exercises targeting the area of concern
• If using a station training approach (not circuit training), increase the rest time between sets to between 2:30 and 3:30
• Lower the intensity of the exercise to the point that they can perform 20 repetitions each set and then only perform 12-15 reps with that load, for a toning, not body-building response.
• Perform aerobic exercise after resistance training to encourage aerobic adaptation, which will retard anaerobic adaptation, reducing their chances of putting on muscle mass
• Perform the exercises targeting the muscle(s) of concern no more than one time each six days
• Mix free weight training with short bursts of aerobic exercise in a circuit format, keeping the heart rate elevated, work volume high and lift intensity around 50-60% 1RM. This can be added 1-2 times a week along with 1-2 station training workouts, if desired.

AEROBICS, FREEWEIGHTS, OR BOTH?

It is common practice for women to come straight out of an aerobic class and lift weights. It is unsafe to lift weights in a state of fatigue unless you are an advanced lifter with at least three years supervision by a trained conditioning coach. Innately, many women find they have a hard time with free-weights after such classes, and therefore choose machine training. If this pattern persists, women lose all the benefits of free weight training that support female physiology, including fat loss.

IF YOU WANT TO DO BOTH ….

• Keep aerobics classes (particularly those with complex dance moves) separate from free-weight training and machine training.
• If you need to do both on the same day, perform two free weight lifts, two machine exercises and / or exercises targeting one region of the abdominals, followed by an aerobic activity. To prevent injury, the aerobic activity performed after resistance training should be low in complexity, for example rowing, cycling, steppers and step mills, or elliptical trainers.
• Due to stabilizer fatigue and potential joint instability, any form of running should be avoided after performing leg exercises such as lunges, squats, box step-ups or dead lifts.

Some sample programs are described below:

TABLE 2

Combining Resistance Training and Aerobics for Time Efficiency

TABLE 3.

Separating Resistance and Aerobic Training for Optimal Training Effects

Note: The same exercise sequencing as above may be used with aerobic exercise being performed on the days indicated.

FLEXIBILITY

Women by design, are generally more loose jointed than males. This, coupled with being weak or unprepared, has been the source of many orthopedic injuries in athletics, particularly those sports where there is physical contact. Being loose jointed is also frequently a problem for those who like to participate in distance running, often leading to chronic joint injuries.

There is also evidence that women experience increased joint laxity during the premenstural phase of their cycle (12). In fact, many elite female athletes report increased incidence of injury at this time, indicating that during the pre-menstrual cycle reduction of training intensity and volume may be a good idea (9,12). So, when a woman feels she need to “go easy” in a particular training session, coaches, husbands, and/or boyfriends should not dismiss her as “slacking off” or “wimping out”! This is particularly important when lifting free weights, as failure to heed the physiological warnings innately sensed by women may lead to ligament and joint injury. If a woman complains of joint laxity during her premenstrual phase, I recommend that she use less complex free weight exercises like bent-over rows, or lat. pull downs, or machine training in place of her traditional free weight compound exercises. This allows maintenance of muscle mass and strength without killing yourself!

World famous physical therapist Marioano Rocobado Ph.D., P.T. developed a nine-point flexibility index test that can easily be used to determine an individual’s systemic level of flexibility (9,13). This is the level of inherent flexibility that a person has, and does not look at specific muscles. To administer the test, perform the following:

1. Pull your little finger back. If it makes a 90° angle with the top of your hand when pulled back, score one point for each finger.
2. Try to push your thumb toward your flexed wrist. If you can touch your wrist with the thumb of the same side, score a point for each thumb.
3. Straighten your arms as far as possible. If your arm hyper-extends 10° or more, you score a point for each arm doing so.
4. Straighten you legs as far as possible. If either leg goes past straight to hyperextension of 10° or more, give yourself a point of each leg.
5. Finally, if you can put your palms on the floor with your legs held straight, you score an additional point.

Score:              0-2       Stretching and Yoga classes are recommended. Resistance training can be done through full ranges of motion (not excessive, within the ranges of motion allowed by joint capsules)

Score:              3-4       Pay special attention to which joints were loose. Participating in resistance training may result in joint injury if the joint is trained through excessive ranges of motion. Often people that have loose elbows have loose shoulders. If these people are left unattended while using a Pec Deck or Nautilus Pull Over machine, they may get to contribute to the Orthopedic surgeon’s BMW Fund!

Score:              5-9       Use high resistance weight training with reduced ranges of motion. This type of exercise program should be guided by a Physical Therapist that knows something about strength training or by a C.H.E.K Practitioner, trained in the science and practice of corrective exercise by the C.H.E.K Institute. An example of an exercise used to tighten the shoulder joints is the dumbbell bench press performed off the floor. The resistance used permits 4-6 reps on a 313 tempo and is always done under supervision. All exercises and stretches encouraging excess mobility of the joint(s) of concern are strictly prohibited – yoga classes are particularly out of bounds!

BONE HEALTH THROUGH NUTRITION & EXERCISE

Osteoporosis and dowagers hump has been something women didn’t begin thinking about until they hit the post-menopausal years. Not anymore! Research has found that women are showing up with significant bone loss and early-onset dowagers hump as young as 35 years of age! Poor nutritional habits and over exposure to exercise were cited as major contributors to the problem. (The Press newspaper, Christchurch, New Zealand, June 1998)

Clinically, I have treated many aerobicisers and distance running women for stress fractures secondary to the very same things. In fact, studies on soldiers indicated that women are 5-10 times more likely to develop a stress fracture than males, and often develop them earlier under the same conditions (14).

To have healthy bones, women need to do to things:

1. Follow a healthy eating plan – I recommend The Metabolic Typing Diet by William Wolcott and Trish Fahey, as a good starting point.
2. Use exercises loading the long bones of the body. Exercises that do this very well are exercises like squatting, lunging, bench press, and the dead lift. To avoid over-exposure to these exercises, it is best to only do each of these exercises no more than two times per week. For those with more lifting experience performing these lifts above 80% intensity, one time every 4-5 days should allow your muscles and bones to recover effectively.

CONCLUSION:

Although men and women are unquestionably very different, most women would be better off if they were encouraged to train like men instead of being led to believe that they will get big if they do so. Getting big is not even easy for men to do with their favorable anabolic hormonal profile! If a woman can lose 5-10 pounds of fat in trade for a few pounds of muscle, she will look better, feel better, and burn more fat, even when she sleeps. Women who train with a male training partner, or using a program designed for a man, must listen to their bodies when premenstrual, so they can prevent unwanted injuries.

Use of compound exercises that load the long bones of the body and activate stabilizer muscles will help with increased bone mineral density and improve joint stability and posture.

Finally, be very aware of the latest quick fix diets and fad exercise programs, and rather adopt an exercise program that will truly enhance both esthetics and health.

About Paul Chek

Paul Chek is licensed as a Holistic Health Practitioner (California) and holds the following Certifications: Certified Neuromuscular Therapist, Clinical Exercise Specialist (ACE).

He is a prominent expert in the field of holistic health and corrective and high-performance exercise. For over twenty
years, Paul’s unique, holistic approach to treatment and education has changed the lives of many. By treating the body as a whole system and finding the root cause of a problem, he has successfully coached clients toward complete resolution of their health and performance challenges. Paul is the founder of the C.H.E.K Institute, based in California.

Visit the Author’s website at: www.chekinstitute.com

References

1. James E. Zachazewski et. al. Athletic Injuries and Rehabilitation (pg. 841. 843). W.B. Saunders Co. 1996
2. Nygaard I. et. al. Exercise and Incontinence. Obstetrics and Gynecology 75:848-851, 1990
3. Paul Chek. Swiss Ball Exercises for Better Abs, Buns and Backs. (video) C.H.E.K Institute, 1996
4. Paul Chek. Swiss Ball Exercises for Athletes. (2-video set) C.H.E.K Institute, 1996
5. Paul Chek. Advanced Swiss Ball Training for Rehabilitation. (2-video set) C.H.E.K Institute, 2000
6. Paul Chek. Program Design: Choosing Reps, Sets, Loads, Tempo, and Rest Periods. (Correspondence Course) C.H.E.K Institute, 1995
7. Richard Schmidt. Motor Learning and Performance. Human Kinetics
8. Robbie Parker. Resistance Training and Fat Loss in Pre-Menopausal Women. FILEX Convention, Sydney Australia, July, 1998
9. Paul Chek. Equal, But Not the Same! Considerations for Training Females (Correspondence Course) C.H.E.K Institute, 1998
10. Diane Lee. Treatment of Pelvic Instability (445-459). Movement, Stability & Low Back Pain; The essential role of the pelvis. Ed. Andry Vleeming et.al. Churchill Livingstone 1997
11. Allen Hedrick. Training for Hypertrophy. NSCA Journal Vol. 17, No. 3, June 1995
12. Judy Daly and Wendy Ey. Hormones and Female Athletic Performance. Australian Sports Commission, 1996
13. Mariano Rocobado and Terri Antoniotti. Exercise and Total Well Being for Vertebral and Craniomandibular Disorders. IFORC Publications, Tucson Arizona, 1990
14. David B. Burr. Bone, Exercise, and Stress Fractures. Medicine and Science in Sports and Exercise Yearly Review,1997