January 2002 "Tips"

Weight Loss Tip:

Waist-To-Hip Ratio

The Waist-to-Hip Ratio is another way to evaluate your weight and to see if you are at a healthy weight.  For women the ratio should fall below 0.80; for men below 0.95 is best.

To figure out your ratio:

Stand relaxed.  Measure your waist at its smallest point.  Don't pull in your stomach. Then measure your hips at the largest part of your buttocks and hips.

Divide your waist measurement by your hip measurement.  

Nutrition Tip: 

Vitamin A

Vitamin A is an important fat-soluble vitamin.  Vitamin A is carried throughout the body by fat. The body can store fat-soluble vitamins so getting too much can be harmful.
The Recommended Daily Allowance (RDA) of vitamin A for females age 14 and above is 700 mcg.  The RDA of vitamin A for males age 14 and above is 900 mcg.  The Upper Safe Limits are 2,800 mcg for people 14 to 18 years old and 3,000 mcg for those 19 years and older.  Vitamin A in the diet can come from supplements, fortified foods and other foods.

Vitamin A is necessary for normal vision, for normal growth and health of cells and tissues throughout the body and for protecting the body from infections.  Vitamin A also works as an antioxidant in the form of carotenoids and may help reduce the risk for certain cancers and other diseases of aging.

Good sources of vitamin A include liver, eggs, fortified milk, sweet potatoes, carrots, spinach, cantaloupe and acorn squash.

Fitness Tip:

Bring Awareness to the "Core" of your Routine (Nikki Pawlowski, B.S.)

Core training refers to the strengthening and stabilization of the abdominal and back muscles.  These opposing muscles work in tandem to stabilize the body as the arms and legs move.  All body movement originates and is controlled from the body's core, or center.

Whether this information is new or old to you, I believe that by making this theme the focus of your next workout, you will experience a new and/or different appreciation of your body and the meaning of strength.

A few tips for bringing awareness to your core:

* Rock n' Roll- start in a seated position on the floor with knees in toward the chest.  Gently place your hands under the knees and begin to balance on your "sits" bones by brining the feet off the floor.  Pull your navel in toward the spine and make a slight "C" shape with your spine.  Maintain the navel-to-spine and "C" shape as you roll back and then up to the balanced, seated position.  Continue in a slow and controlled pace 10 times.  Notice how maintaining control in your core center controls the movement of your body.

* Bring the awareness of navel-toward-spine to every movement you perform during your workout, even your cardiovascular routine.  While you maintain this position, avoid holding your breath.

*Yoga, Pilates and Martial Arts are practices that bring awareness to the core center of your body.

Wholistic Tip:

What is Reiki and Therapeutic Touch? (Lori Tessmer, LISW)

More and more we are hearing about complementary or integrative therapies that promote health and wellness.  Many of these therapies are "wholistic" in nature, in that they address all areas of a person's life including the physical, mental, emotional and spiritual levels.

Reiki and Therapeutic Touch are examples of "wholistic" therapies that treat the whole person, promoting an overall sense of wellness or well-being in the individual.

Based on the eastern theory of energy flow; when energy is running freely and in a balanced way, in and around an individual's body, he/she feels good and is at optimal health.  Stress, negativity, poor diet or other problems can block the flow of energy and can create an imbalance in this flow.

Through gentle hand placements on the body, reiki loosens energy that is blocked so that the body can rebalance itself.  This creates a sense of calm, security and relaxation in the individual.  It is also an excellent tool to reduce stress.

The actual reiki treatment lasts approximately one hour.  The person remains fully clothed and can either lie on a padded table or sit in a chair.  The practitioner starts with various hand positions at the head and works towards the feet.  

Therapeutic touch is integrated also and involves smoothing and rebalancing the energy 2-4 inches above the skin.  

The treatment feels peaceful, cleansing and restorative.  Afterwards, the individual is free to talk about their experience with the practitioner if he/she desires.