Let’s start with a quick review! The foods that we eat are made up of macronutrients, micronutrients, and phytochemicals. Macronutrients include carbohydrates and dietary fiber, proteins, and fats. Almost ALL foods are a combination of these macronutrients. It is important that we do NOT categorize foods by their dominant macronutrient. Foods are foods…. each…
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As defined in our mission statement, LadyDocs is committed to sharing information to help ourselves and others live healthier lives. To that end, we are planning programs for groups, to present in person a complement of exercises that cover four major goals of fitness. Today, Jody Miller (exercise physiologist), Aruna Nathan (lifestyle medicine and internist) and Marsha…
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Building (excuse the osteoporosis pun!) on the two previous articles, this next series of four exercises focuses on strengthening your legs and hips by using your own body weight. Photos of the exercises are below and a link to the video demonstration is above this article. Other lifestyle adaptations that can help prevent osteoporosis were…
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In addtion to building bone, these routines can help improve endurance, strength, posture and balance to help with decreasing the risk of falls and fractures. The previous article and video demonstrated a series of body weight bearing exercises including push ups and planks. These exercises require no equipment, just some floor space and can be done anytime anywhere.…
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Fitness should be fun! The more we enjoy the activity the more likely we are to be consistent and stay with it for the long term. It’s also really important to diversify our fitness to work the whole body in a variety of ways. Whether you are just getting started as a new exerciser, or…
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It’s one thing to state a ‘resolution’ but another to make it happen. Look at the new year as an opportunity to get a new start on satisfying one of your personal wishes. Using Mindfulness techniques on a regular basis helps keep you present in the moment, focused and aligned with your goals. Yoga, meditation, breathwork, quietude,…
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This is a very busy time of year filled with extra demands both physically and emotionally. It’s easy to get overloaded and overwhelmed and drawn into the stress and chaos of the holiday season. Using mindfulness strategies can help you to slow down and keep your calm. There are many different programs and apps to…
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** Intrinsic Motivation Ask yourself… Are you making changes because you think you “should” or because someone else tells you to do so? Long term change stems from making changes because you WANT to and choose it for yourself – self-directed and self-initiated. Nutrition & Fitness: ** Nutrition – Added Sugar – Recommended intake: Women 6 teaspoons…
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Approaches & Strategies: ** What is your WHY?Ask yourself… what do I want to change? What do I REALLY want from my life?Having a WHY gives us purpose and direction. It helps to reinforce our actions making sense of our choices and behaviors. Change is moredifficult without a WHY… Nutrition & Fitness: ** Fiber 25-35…
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I usually write to you about exercise routines but this article shares my journey and experience with breast cancer. I am ten days out from my breast reconstruction surgery. All went very well, and marks the long and challenging six months since my initial diagnosis with breast cancer. In May, pathology reports confirmed DCIS (Ductal…
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