Mt. Shasta Chamber Weblog

Get ready for your day the healthy way

“Morning people” relish popping out of bed to take on the day; for others, waking up is a dreadful chore. Regardless of where you fall on the morning spectrum, your first waking moments prepare you physically, mentally, and emotionally for the coming day. The right combination of sleep, sunlight, exercise, and diet can help mornings go smoothly. Here, three experts offer top ways to transition from fast asleep to wide-awake.

DIETITIAN - Rebecca Mohning, RD, LD, Expert Nutrition, Washington, DC

Begin with water and carbs. Start your day with about 16 ounces of water, which will hydrate and energize you after a night’s sleep. If you are going to exercise, don’t eat a full meal right away. Instead, have about 6 ounces of juice, half a banana, toast, or another food that amounts to 15 grams of carbohydrates (the equivalent of 60 calories). After exercise, eat food both rich in carbohydrates and loaded with fiber, such as whole-grain cold cereal or oatmeal with fruit.

Remember protein. If you exercise, the recovery meal should include 4 grams of carbohydrates to 1 gram of protein. Thus, the best recovery beverage is chocolate milk. At breakfast include a protein food like Greek yogurt, eggs, peanut butter, or tofu.

Don’t take supplements with coffee. Vitamin and mineral supplements are effective at any time of the day when taken with food. However, you should avoid taking supplements with coffee and tea, which you might drink in the morning and contain tannins that can block absorption of some nutrients.

YOGA EXPERT - Vaidya Mishra, GAMS, Adishakti LLC, Chatsworth, CA

Wake up an hour and a half before sunrise. Nature’s energy is uplifting about 90 minutes before the sun comes up, according to ancient Ayurvedic texts. The Sanskrit name for this time of day is Brahma murat, meaning “the auspicious time when creative energy flows.” Connect with this predawn energy and meditate or write to prepare for the day.

Exercise (but not too vigorously). Tailor your morning workout to how you feel that day, as opposed to exercising for a specific length of time or number of repetitions. Be sure you can breathe through your nose  while exercising. If you have to use your mouth, the exercise is probably too vigorous for the morning.

Practice good personal care. At night, toxins deposit on the tongue. Scraping the tongue helps to enhance the taste buds, refresh the mouth, and even boost mental clarity. Also be sure to brush with toothpaste made with 100 % edible material. Before morning exercise, apply natural oils, such as calamus, lavender, clove leaf, or sweet basil, to your skin. After exercise, a warm shower or bath is refreshing and helps wash away excess body oils and toxins.

SLEEP EXPERT - Michael Breus, PhD, Arrowhead Health, Glendale, AZ

Don’t hit the “snooze.” The snooze button may allow you to get a few minutes of extra sleep, but it will be poor-quality sleep. You are better off setting the alarm for the latest possible time, increasing the amount of deeper, good-quality sleep you get. If you tend to ignore the alarm, try placing the clock across the room or enlisting a companion’s help to wake up.

Get out of bed slowly. When you wake up, swing your feet over and sit up, but don’t stand right away. Take five or six deep breaths to revitalize the respiratory and central nervous system. You can also lose balance and risk falling if you hop out of bed too quickly.

Keep a regular sleep schedule. Following a schedule is a critical component in a healthy lifestyle. If you get to sleep and wake up consistently at the same times, it will become easier and easier to wake up.

Mount Shasta Ski Park opens…

With 36 inches on snow recorded at the top of Douglas and 25 inches at the lodge, Mt. Shasta Ski Park marketing director Jim Mullins said the coverage is adequate for the park to open a little early.

The Park will be open from 9 a.m. to 4 p.m. on Tuesday, Dec. 7, and passes are $29 for adults during the week.

Night skiing will begin on Friday, Dec. 17.

For more about Mt. Shasta Ski Park, go to their website at www.skipark.com

It is time to winterize your workout!

Recommended reading by The Wellness Center

Dressing for cold weather is easier than ever with all the great high tech fabrics currently available. Choose breathable fabrics that wick moisture from the body and dry quickly.

Start with a thin base layer. In temps from 40 to 60 this may be all you need. Remember, the rule of thumb is to dress for temps about 20 degrees higher than they actually are. You may be slightly cool to begin with, but you will be warm as soon as your body gets moving.

When the temperature is below 40 you will probably need a second layer. This should be a thin outer shell to help keep out wind and cold. (If you live in an area with much winter precipitation, be sure this layer is wind and water proof.) Add gloves and a headband. These can be removed as you warm up and replaced when you are chilled.

As the temperature drops, add an insulating (thermal) layer. This is an inner layer between the base layer and the outer shell that holds in your body heat. Once again, be sure this is a good quality, breathable, wicking fabric. Exchange your headband for a hat and scarf, or a neck gaiter.

Don’t forget your feet. Waterproof hiking boots are widely available. They may need to be a size larger than your usual walking shoes in order to accommodate thicker (or extra layers) of socks. For some added fun try a pair of snow shoes.

Some good fabric choices for winter clothing include Thermax, Polar Fleece, Cool Max, Thinsulate, Gortex, wool, etc. Stay away from cotton as it absorbs and retains moisture.

Additional tips -

• If you need additional layers add them, but stick with several thin layers rather than one or two bulky layers.
• Take wind chill into consideration when dressing.
  Winds = temperature drop
  10 mph = 15 degrees
  15 mph = 20 degrees
  20 mph = 25 degrees
  30 mph = 35 degrees
• Watch your step. You may have to slow down in some weather conditions.
• Wear reflective clothing or add reflective tape to your clothing.
• Be sure to wear sunblock and sunglasses.
• Don’t forget your water.

Shed a layer or open up your jacket as soon as you feel too hot so that body heat can escape and air may circulate freely. Keep your legs fully covered, but don’t overdo it. When you exercise, a large amount of blood is shunted to the legs, and their metabolism increases dramatically so they tend to stay warm. Thermal underwear and a pair of tights or sweats are almost always adequate.

Your head and hands are prime frostbite targets, so finish off your outer gear with a hat and mittens. Add a face guard or bandanna if it’s windy. And just because it’s cold out doesn’t mean you can skip the sunblock: You’ll burn just as quickly from the combination of wind and sun reflecting off the snow as you will from a day at the beach.

Weather and terrain are two other winter workout concerns. Always check the weather report before you head out so you don’t get caught in a total whiteout by surprise. It’s a good idea to leave your route and an estimated workout time with someone so they know to look out for you in case of a problem.

You can’t always tell what kind of terrain is underneath snow cover. As a result, if you’re not careful to keep your eyes on the road ahead, you may be surprised by a pothole or slick patch of ice. Icy hills are especially dangerous. Lateral stability on snow, slush, and ice presents real opportunity for injury; you can easily twist an ankle or turn your knee in an attempt to stay upright.

Unplowed streets require an extra effort too, especially from your buttocks and thigh muscles. Take shorter, quicker strides than normal and hold your arms slightly away from your body to improve balance. Whenever possible, travel along well-worn paths where the snow cover is minimal and you can see what’s coming up. On extremely cold, windy, snowy and icy days, head for the gym.

Article from: yourtotalhealth.ivillage.com

Staying Fit Throughout the Winter

Submitted by The Wellness Center

Holiday season demands on time and energy can make it difficult to find the time to workout.  Winter weather and shorter days can add to the motivational challenge of keeping a regular fitness schedule.  But it is much easier to stick to a fitness program than to try to restart again after months of inactivity.  Here are some ideas to help you stay fit through the holidays and the winter:

1. Don’t Stop!
It is easy to start skipping workouts.  To prevent this trend, make steadfast rules for when you’re going to hit the gym or hop on your home equipment, and stick to them.  If you end up missing a session for any reason, try to make it up immediately.

2. Make a Plan.
In the midst of holiday activities, family visits, vacations and other commitments, it is sometimes hard to make a schedule for the next few months that includes all your work, home and family obligations.  Pencil in exercise sessions on your calendar just like any other appointment.  If you have to compromise, go on a “maintenance” schedule.  For example, work out three times a week instead of five, so that you won’t lose ground.

3. Move it Outside.
You do not have to stop your usual outdoor exercise routines due to bad weather.  Try outdoor winter activities such as cross-country skiing or snowshoeing.  Learn to appreciate winter power walking.  These are great leg and cardiovascular workouts.

4. Keep Hydrated.
It is easy to become dehydrated if you don’t feel thirsty.  Remember to drink plenty of water all day long, and especially before and during workouts.  Everyone realizes that you need plenty water to perform well in the summertime.  A lot of us forget the same applies when the weather turns cold.  Dry, heated indoor air and dry cold outdoor air can both be very dehydrating.  Drinking enough water is always a must.

Tips to beat your exercising boredom…

Recommended reading by The Wellness Center

For those that are new to an exercise program, or if you are a long time fitness program participant; keeping motivated can be a challenge.  Here are some suggestions to help keep you moving through the dark winter days ahead.

Setting Goals
Setting a goal takes you from merely wishing and dreaming to heading toward a specific, reasonable, target.  The deadline will push you to get the most out of your exercise and nutritional program.  When you reach your goal, you can set a new, specific goal to take you to the next level.

Take a Picture
Take a picture of how you currently look and place it somewhere you can’t miss seeing it everyday.  Carry on with your fitness program and hang up a new picture every 4 weeks.  The changes you see and the positive comments from your supporters will provide an abundant amount of motivation.

Write down your Reasons
Sit down and write a list of all the reasons you are following your exercise program along with your specific, reasonable goal and time frame.  You might post this beside your ‘before’ picture and read it every morning.  This will provide much reinforcement and motivation to exercise.

Think of all the Benefits
Increased energy, increased mental focus, increased self-esteem, increased sense of control over your life, reduced chances of heart attack, osteoporosis, breast cancer, increased strength and stamina, reduction of stress . . . all of these are among the many benefits of exercise.

Keep a Journal
Track your progress daily including the exercises, weights used, and sets and repetitions.  This idea is related to the one above on results, because you will quickly see, all on one page, the progress you are making and how fast it is happening.  Nothing gives you sustained motivation to exercise like seeing results.  You will see them in your journal even before your picture looks any different.

Read!
Read health and fitness magazines and books with pictures, and advise related to getting and staying in shape.  Try out different fitness magazines and get a subscription to the one(s) you like the most.  This provides more knowledge but keeps the subject fresh in your mind, teaches you new techniques and inspires you to try them out.

Find a Buddy
Meeting and working out regularly with a friend, especially one who is at about the same fitness level as you, can improve your attitude and motivation level.  This is one strategy that has helped many to stick to their program.

Results!
The ultimate motivation for exercise is results.  You will become excited by the changes you see and feel.  Watching the body you have always wanted developing right before your eyes can be incredibly motivating and empowering.

Source: BusyWomensFitness.com

Arthritis and Weightlifting

Recommended reading by The Wellness Center

Experts have discovered a cheap, powerful tool that can relieve pain, improve motion, and generally make life a little easier for people with arthritis. It’s powerful enough to relieve many symptoms of both osteoarthritis and rheumatoid arthritis, yet safe enough to use every other day. It’s convenient and inexpensive, and when used properly, causes no unpleasant side effects. It’s called a barbell.

Lifting weights is one of the best ways to care for arthritic joints, says Barbara Resnick, PhD, a nurse practitioner at the University School of Nursing in Baltimore. As Resnick recently reported in the journal Geriatric Nursing, weightlifting has been scientifically proven to improve strength, flexibility, and balance among patients with arthritis. (Although it’s not as easy to measure, many patients also get a healthy boost of self-confidence.) And as the joint becomes stronger, the pain of arthritis often subsides. “Many of my patients can’t believe how much better their pain is” once they start working out with weights, she says.

The biggest challenge is convincing patients to give weights a try. Jane Kowalski,* an 83-year-old living Baltimore, had a typical response when her doctor suggested strength training for her arthritic knees. “I was skeptical,” she says. “My joints hurt, and I thought I was supposed to rest them.” After her daughter clipped out newspaper articles extolling the virtues of weightlifting, Kowalski decided to follow her doctor’s orders. Now she does leg lifts every morning with one- or two-pound weights strapped to her ankles. The routine — along with her other exercises — has made the difference between staying active and becoming home-bound, she says. In fact, she’s planning a four-day trip to the ocean. And, she says, she’ll definitely save room in her suitcase for her weights.

As Kowalski can attest, managing arthritis doesn’t take gargantuan feats of strength. And contrary to common opinion, weightlifting isn’t just for the young. The American College of Sports Medicine recommends weight training for everyone over 50. Even people who are decades over 50 have a lot to gain. Some of Resnick’s most dedicated patients took up weightlifting in their hundreds.

Getting started

At any age, people should be aware that there’s a right way and a wrong way to lift weights, Resnick says. Here are some tips for a safe, productive weight-lifting routine.

Get your doctor’s go-ahead. He or she will probably be thrilled to hear about your plan to start strength training. If you have high blood pressure, your doctor may want to run a few tests to make sure lifting weights won’t cause a dangerous rise in your pressure.

Get professional advice. A personal trainer or physical therapist can teach you proper weight-lifting techniques. An expert can also help tailor a program that matches your needs and abilities and can help avoid painful setbacks.  Ask your doctor about physical therapy or schedule a free consult with one of our physical therapists at the Wellness Center or School Hill Wellness.

Before grabbing your weights, always warm up your muscles with a good stretch. Resnick recommends slowly stretching a joint until it feels a little uncomfortable. Hold the stretch for 10 to 30 seconds and repeat three to five times.

Start with a weight that allows you to do three sets of eight to 10 repetitions with moderate effort. (Some people start with no weight at all.) When these repetitions become easy, move up to a slightly larger weight.

Lift weights slowly and evenly. Sudden jerks or bounces can damage cartilage.

Expect a little discomfort. Your joints may complain at first, but they’ll thank you in the long run.

Try to go through your joint’s entire range of motion. If bending the joint in a certain way causes too much pain, stick with movements that are more comfortable. Over time, you should try to gradually push your joint until you regain its full range.

If you have rheumatoid arthritis, give your joint a rest during a flare-up. As soon as the pain subsides, you can go back to lifting.

Consider isometric exercises, workouts that involve pushing or pulling against walls or other immovable objects. Such exercises strengthen muscles without putting any stress on joints. Isometric exercises can be a good alternative if regular weightlifting causes too much pain.

Listen to your body. If you start pushing yourself too hard, your body will let you know loud and clear. According to the National Institutes of Health, arthritis patients should stop an exercise program if they notice unusual or long-lasting fatigue, increased weakness, decreased flexibility, increased swelling, or pain that lasts for more than an hour after exercising.

With any exercise program, the first step is always the hardest. If you have trouble getting motivated, keep this in mind: Your sore joints won’t get better on their own. A good exercise program that includes weightlifting can give you the strength and flexibility you need to keep up with life. The alternative is too painful to consider.

By Chris Woolston caremark.com

Staying Cool and Hydrated on Hot Summer Days

Recommended reading by The Wellness Center

Regular exercise, often done outdoors, is just as important during the hot months of summer as it is during the cooler seasons. Unfortunately outdoor activities often place people at serious risk of dehydration which can lead to other heat-related illnesses including — heat exhaustion — heat stroke — and in severe cases, death. Millions of Americans are at risk for heat-related illnesses; however, the risk is significantly increased for 4 groups of our population. Those most at risk include:

1. Children: When summer vacation from school arrives, most children spend a great deal of time outdoors being active. Because children have a larger surface area in relation to body mass, they often gain heat faster than adults when the outside air temperature is higher than body temperature.
2. Athletes and exercisers: People who spend hours training and competing in the hot summer sun often do not have an adequate intake of fluids to make up for the loss of fluids caused by their activities.
3. Outdoor workers: Workers such as landscapers, construction crews, police officers, postal employees, and others who spend most of their days in the heat often have little time for bathroom breaks or for drinking fluids, as a result these workers may not consume enough fluids during their workdays.
4. Elderly people: There is a fine line between how heat affects most adults and how is can affect the elderly in a more profound way. It’s is extremely important for senior citizens to practice a gradual acclimatization to heat that puts emphasis on hydration.

Is Your Body Acclimatized to Heat?

How does one acclimatize their body to heat? It takes about 10 to 14 days of working or exercising in the heat for your body to adjust or become acclimatized. You should cut down on the intensity of your exercise or activity during these first days. Once your body is heat acclimatized, the amount of sweat you produce, and other total body fluid losses, increases because you sweat sooner and more than before you became acclimatized.

The good news about summer heat is that staying healthy is as easy as becoming educated about your body’s need for fluids, and the signs and symptoms of dehydration which can lead to heat-related illnesses such as heat stroke and heat exhaustion.

Drinking for Hydration

The best time to consume fluids is before you are thirsty — by the time you are thirsty, your body is already dehydrated. It’s best to drink on a schedule when it is hot outside. Avoid drinks containing caffeine or alcohol while in the sun or heat. These types of drinks stimulate the production of urine thereby promoting dehydration. The best drinks are water, or one of the many flavored sports drinks that are on the market.  Adults need 17 to 20 ounces of fluid before beginning activity, as well as an additional 7 to 10 ounces every 10 to 20 minutes during activity. Your fluid needs don’t stop when your activity is over — you should consume 24 ounces of fluid within the first two hours after outdoor activity.

Children need 4 to 8 ounces of fluid before beginning outdoor activities and 5 to 9 ounces every 20 minutes while they are outside. Once kids return from outside play or activity, they also need to consume 24 ounces of fluids within the first two hours after they stopped their activities.

Did you know? One adult-size gulp of fluid equals one ounce of fluid, and one child-size gulp of fluid equals one-half ounce of fluid.

Signs and Symptoms of Dehydration

• Dry lips and tongue.
• Headache.
• Weakness, dizziness, or extreme fatigue.
• Concentrated urine that appears darker than normal.
• Nausea.
• Muscle cramps.

More Hot Weather Tips

While pouring water over your head might feel good; it does not have any affect on your core body temperature — make sure you put plenty of water and other fluids into your body.

Always wear light-colored and loose-fitting clothing.

Whenever you get a chance, take a break in the shade. It’s important to remember that anytime a person who has been exposed to heat becomes disoriented or unconscious, immediate medical attention for that person must be sought.

Source: The American Medical Athletic Association By Tracee Cornforth, about.com

Strength training tips for hiking, trekking & backpacking

Submitted by The Wellness Center

Hiking, Backpacking & Trekking require cardiovascular endurance, strength endurance, and hiking-specific training. Being in strong physical shape is one of the most important prerequisites for success on a trip.  Your general training should focus on these five major fitness qualities:

• Aerobic Endurance
• Anaerobic Endurance
• Upper Body Strength
• Lower Body Strength
• Flexibility

Traveling in the wilderness requires good cardiovascular endurance, whether you intend to do short day hikes or multi-day high-altitude trekking, scrambling, climbing, or overnight backpacking trips. Walking over varied terrain while carrying a pack is an efficient and effective way to train for such adventures. If you do not have access to hills or mountains, use whatever varied terrain is available to you, such as stairs, short hills, stadium steps, deserted parking ramps, and sandy dunes. Use of machines such as inclined treadmills, stair climbers, or elliptical cross trainers can also be beneficial.

Train the quadriceps for descents; the hips for supporting pack weight over variable terrain; the shoulders, upper back, and trapezius for pack carrying, gear hoisting, and using trekking poles; and the lower back, obliques, and abdominals for transferring power from the legs into forward propulsion. While hikers, trekkers, and backpackers encounter less extreme terrain than scramblers, mountaineers, or climbers do, you will still need to be able to navigate short stretches across boulder, talus, or scree fields, cross streams, traverse heather slopes, or negotiate around tree roots, all of which challenge footing and balance and may require awkward or high steps.

The exercises suggested below point you in the proper direction for sport-specific training for pack-loaded travel. Unilateral (single-limb) lower body exercises such as those listed below are ideal for early season training in order to increase balance and joint integrity throughout the lower body musculature. Bilateral multi-joint core exercises are ideal for middle months where your focus is on building as much strength as possible.

Unilateral Lower Body Exercises: Hip hikes for the Gluteus Medius;   1-leg Hover Step Ups for quadriceps;  Step Downs for Quadriceps;   1-leg Calf Raise for Gastrocnemius;   Forward Straight Leg Raise for Gluteus Medius;  1-Leg Squat for Balance, Gluteus Maximus and Quadriceps;  Lunge Variations for advanced exercises to challenge Balance, Gluteus Maximus and Quadriceps

Bilateral Lower Body & Core Exercises:  Stiff-Leg Deadlifts for Hamstrings;   Snow Shoveler for Rotational Movements;  Plank Variations and Oblique Twists for Rotational Movements;  Reverse Corner Pushouts for Rhomboids;  Back Extensions for Core Development to Help Support a Pack;  Seated Cable Rows to Face for Upper Back Strength Endurance;  Backwards Walking:   Rehabilitation for the Quadriceps;  Outside Fitness Pack Routine includes a number of strength exercises you can do with a weighted pack, no gym required.

Check on the web at www.bodyresults.com for instructions regarding these exercises, additional flexibility training suggestions, and more.

Ready for a challenge? Mt. Shasta Summit Century…

Held in the stunning alpine environment surrounding 14,162′ Mount Shasta, the Mount Shasta Summit Century is an endless parade of breathtaking views – and a challenging set of climbs. A cloverleaf route allows you to really challenge yourself; if you can’t climb another foot, you simply turn around — the finish is only a downhill away.

Our 135 mile Super Century features 16,500′ of climbing. It’s tougher than the Death Ride – but a lot prettier, and a better first ride for those who are new to hilly, mega-century rides.

Our Summit Century offers 10,500′ of climbing. It’s the perfect hilly century for those ready to move beyond standard centuries.

Our Metric Century is moderately hilly – only 4,200′ of climbing in 58 miles. All the views at less than half the suffering!

Our Half Metric is for novices; 30 miles and 2100′ of climbing. Pretty and easy.

To get information about the ride, visit shastasummitcentury.com

Because our 2009 Shasta Summit Century ride jerseys sold out in the first 2.5 hours of the ride, we’re going to offer a short advanced order period this year (we will still offer jerseys at the ride).

The 2010 jersey is similar to last year’s much-loved design – only in a bright, attention-getting red (visible to your envious friends and motorists).

These gorgeous short-sleeve jerseys feature a 3/4 length zip, and will not fade with normal washing. Questions? Contact the ride director at director@shastasummitcentury.com.

Purchase now!

The challenge is on…

To city of Mt. Shasta will celebrate the end of summer on Labor Day Weekend, September 4 and 5, 2010; on Saturday Cool Mountain Nights featuring a Classic Car Show ‘n Shine and a downtown street fair. On Sunday the annual Tin Man swim/bike/run Triathlon in the morning and the Blackberry Festival in the afternoon, with live music, family fun & games and lots of blackberry pie!!

Linda Valenzuela, employed by the Mt. Shasta Fitness, is now challenging all businesses to enter a team in the TIn Man Triathlon. Linda sees this as a great way to build camaraderie between businesses, support the community and improve the fitness level of those training for the event. Linda can be reached at 926-3589.

May the best team win…