Displaced Homemakers

A woman who, after managing a household for years, is forced by financial necessity to find a wage-paying job. This blog is intended for the women who feel that their lives have been hit by a tornado, their tomorrows may experience a hurricane and their nights are sleepless. This blog is for the women who need to rebuild their lives, no matter the age and no matter the circumstance and for the women who needs to find resources, gather support to feel that they are not alone.

Sunday, July 3, 2011

The Story About GMO Seeds

Susan Brannon
14 June 2011
This is the radical side of me.  I believe that what we eat and put into our bodies either makes us tired, or feel alive!  It is important to know what we are eating and where it comes from.  It is important for our families, friends and ourselves.  It is important to spend time on your diet, to spend time thinking about the nutrition that you are receiving or not receiving.

Now, I understand that most of us think that in order to eat well, we must be rich and have enough money to buy the healthy products.  But that is not true!  Soon, I will start posing easy, not expensive healthy food recipes to share.  However, now I because educated on the GMO seed production, nutrition values, and health issues that I feel is vital for the American people to understand and know about.  I also think that it is important to pass the word around, inform and educate!  No, I am not an extremist, I am a realist and do care about our country and the people in it!   So here is the story about GMO Seeds:  Please take your time to read this, and sign the petition I started and posted on this site!  Pass it around, put the link on your blog and website, in facebook!

Genetically Modified (GM) seeds have been introduced into the world from the early 1990’s.  The seeds are mainly soybean, corn, canola, and cotton. The seed was developed to increase food production, lower production costs and lower the amount of pests that destroy the crops. The process is the insertion, deletion or transfer of genes. They add a genetic material into an organism. GMO’s are used in biological and medical research, the production of pharmaceutical drugs, gene therapy and agriculture.

Monsanto is the company located in Missouri, that develops and patients the GM seeds.  In 2007, Monsanto’s seeds were planted on 246 million acres (1,000,000kn2) throughout the world. Monsanto developed “triple-stack corn” that contains Roundup Ready 2 weed control technology with YieldGard Corn Borer and YieldGard Rootworm insect control and tops the market in the U.S.  The forecast is by 2014 they will plant 56 million acres in the US.  (Check BioTech) I must insert here the concept of growing our food injected with pesticides, that are eaten by cows, pigs, pets and humans does not make any sense.  We all know that what we eat absorbs into our bodies.  Many of the products on the grocery store shelves contain some type of corn by-product.  This is not like the corn of yesterday, but genetically modified with the insertion of Roundup a weed killer accepted by the USDA?

The crops are called “Biotech Crops” that reflects the latest technology, in agriculture in order to “save our hungry world”.  Yet the facts, are that there is enough food for the world, including the developing countries.  The problem is that we don’t get the food over to developing countries.  However, that is another issue for a different article. 

It is said that out of 14 million farmers who grew biotech crops in 2009, 90% of them were poor farmers from developing countries.  In China, 7 million farmers grew cotton (Bt. Cotton), 5.6 million grew cotton in the Philippines. The commercial value of biotech crops grown in 2008 was 130 billion US dollars.  (ISAAA)

As of 2009/2010 data there are a number of seeds that are in our food system:
Soybens:            USA 93%            World 77%
Corn                        USA 86%            World 26%
Cotton                        USA 93%            World 49%
Alfalfa                        produced from 2005-2007 banned until January 2011, currently legal
Hawaiian
Papaya                        USA 80%
Tomotes            Taken off the market commercial failure
Rapeseed            USA 93%            World 21%
Sugar cane            no data
Sugar beet            USA 95%            World 9%
Zucchini            USA 13%
Monsanto found it easy for the farmers in America to use and purchase the GM seeds, but later discovered the European market is concerned about mixing crops grown from GM seeds next to conventional and organic crops. Japan and the entire European Union, have outright banned GMOs and products associated with them. In the end, Monsanto settled for developing countries as another marketing target.

For example, Monsanto controls more than 60% of commercial seeds in India including “hybrids” that combine different crop varieties. However there has been a reported increase in suicides to over 200,000 Indian farmers since the introduction of the GM seeds. Physicist, Vandana Shiva blames the suicides in part on farmer indebtedness to be forced to buy the seeds each planting year at rising costs.  The seeds cannot be used to plant a new crop from the last years crop. The seeds arrived in India in 2002 and the price of the seeds has jumped from Rs. 7 a bag that covers one acre to Rs. 750.  There are no regulatory systems in India, and “Monsanto sells its GMO seeds on fraudulent claims of yields of 1,500 kilograms a year when farmers actually harvest 300 kg a year on average.”  The developing countries are told, you can grow more for less, control the pests, make money from your farms, and help your society to diminish poverty.  Some of the seeds are drought protected, injected with oils for nutrition to increase health.  My question, is this Monsanto a corporation statement really true? 

In America, the Obama administration decided in January 2011 to radically approve unrestricted production of biotech Monsanto “Roundup Ready” alfalfa and sugar beets creating our food system dependent in a handful of corporations, with only profit to guide them.  In spite of the World Health Organization’s concerns over the spread of GM crops and the indirect effect on food safety and security, the GM seed use continues to expand.  The concept of creating and selling patented GM seeds is based on corporate control with the need to be purchased each season eliminating the right for farmers and consumers to choose what they will eat and grow. 

At this time, at least 2,391 farmers in 19 states have been sued for “seed piracy”.  Monsanto has an annual budget of 10 million dollars that is solely devoted to investigating and prosecuting farmers.  When a farmer buys the Monsanto seeds, they sign an agreement that they will not save the seeds and replant them.  More than 275,000 farmers buy the seeds under this agreement.  What I do not understand is why America is so willing to “trust” corporate control to the most important of concerns, our food system.

In addition there are health and ethical concerns, the quality and impact of farming, the use of pesticides, and threat to native and natural species are other major issues. Since their commercialization in 1992, GMO’s have had a startling correlation with the explosion in food borne illnesses, obesity, diabetes, and other food-related illnesses. (See Bt. Cotton and GM seed symptoms)

GMO’s allow for the breeding of super weeds that can both resist their pesticides and decimate the land. GMOs, in essence, stem from an infant science that has been thrust upon the world in the last two decades.  How can cross cropping not exist?  Bees fly around and carry its pollen from one plant and crop to another, the wind blows carrying with it Monsanto’s Roundup herbicide. If you eat meat or dairy, you consume alfalfa and corn, the leading source for hay and food for cattle. GMO products are not allowed in the USDA-certified foods and soon it will be all but impossible to find organic milk and meat.  The bill has already passed and the decision was made in spite of organic farming groups, activists, and watch groups who number into the tens of thousands.


Bt. Cotton has also shown some diverse effects through the years, Bt. Cotton first controlled the pests and reduced the amount of insecticides need by 90%, but the Bt. Cotton has created new pests, and to control the new pests, farmers are using 13 times more pesticides than they were using before the introduction of Bt. Cotton.  (Huffington Post April 2009)

Organic farming groups, food outlets and activists responded to the deregulation of GM alfalfa:

"The USDA's decision to allow unlimited, nationwide commercial planting of Monsanto's GE Roundup Ready alfalfa without any restrictions flies in the face of the interests of conventional and organic farmers, preservation of the environment, and consumer choice. USDA has become a rogue agency in its regulation of biotech crops and its decision to appease the few companies who seek to benefit from this technology comes despite increasing evidence that GE alfalfa will threaten the rights of American farmers and consumers, as well as damage the environment." 

Commenting on the ruling, in a Joint Statement U.S. Senator Patrick Leahy and Representative Peter DeFazio said:

    "This long approval process began as a search for a workable compromise, but it has ended as a surrender to business as usual for the biotech industry. USDA officials had an opportunity to address the concerns of all farmers, whether they choose to farm genetically altered crops, conventional crops, or organic crops, and to find a way for them to coexist. Instead, what we now have is a setback for the nation's organic and conventional agriculture sectors. Instead of settling this issue, USDA's decision regrettably guarantees further rounds in the courts."

When our leaders approve the expansion of the use of seeds that endanger biodiversity and the farmers’ choice, we should have an outcry as a nation.  This regulated control over our food system; our lifeblood and food supply is not a little thing and is not a democracy.
Related Articles:
Brands That Have GMO Ingredients


Sunday, June 26, 2011

Do You Want Healthy Skin?

Susan Brannon

A person needs healthy fat in their diet to enhance your skin!  Some folks think that any fat is bad, but that is not true.  The healthy fatty acids give the needed nutrition for your body and skin.
 

Here are a few foods that contain healthy fatty acids:
avocados
organic eggs
extra-virgin olive oil
sardines
Use as little soap as possible and use a gentle pat-drying with a soft towel.
Don't scrub hard with a coarse towel! Below is a quick explanation of how your skin works.  Then afterwards some helpful hints to keep your skin healthy!

How Your Skin Works
You naturally loose millions of dead skin cells daily, and generates new skin cells to replace the ones that you shed off.
  • The top layer is called the epidermis,the part that touches the air and provides protection against ultraviolet rays. 
  • The next layer is is called the Dermis, this layer remains pretty much the same your entire life it houses your blood vessels, that provides nutrients to your skin cells, and cells that help combat an infection. This layer also contains a Lymphatic vessel, that provide the transportation network for immune-related cells, they also balance the distribution of fluids thoughout your body. This layer also contains, your nerve endings, hair follicles, sebaceous glands (which produce and secrete sebum, an oil that helps to protect you against infection and water resistant.) Sweat glands, collagen (for strength and flexibility) and elastin, a protein that gives your skin to return to the original shape.
  • Below your dermis, is a layer that consists mainly of fat.  This anchors your skin to the tissues the deeper tissues are usually your muscles, and sometimes your bones.
The skin is the largest organ in your body the critical roles that your skin plays in keeping you healthy are:
a barrier for protection
regulator of body fluids and temperature
channel for elimination of waste products (sweat glands, like toxic metals, lactic acid)
physical protection, a layer of cushion to help protect against injury.

Tips:
  • Do not aggressively scrub your skin!  This process actually worsens your skin because it damages one of the structures in your layers of skin.  As stated in the design of your skin, it naturally cleanses itself from the inside out.
  • Do not use Anti-Bacterial Soap.
There is unfriendly bacteria and friendly bacteria.  You need the friendly bacteria to produce fatty acids, peroxides and natural protections against the unfriendly bacteria.
  • Use as little soap as possible, and not hot water!
Hot water can dry out your sebaceous glands, causing your skin to become dry.  Soap does the same thing.  You need your sebum production to provide resistance against water.  Use a natural soap if necessary.  Try just washing your face and skin with lukewarm water.
  • In the cool months, our skin tends to become dry.  Try to minimize furnace heat.  Turn down your heat, wear warm clothes and slippers to stay warm.  Hydrate your skin with lukewarm baths, not hot baths.  It is best not to shower everyday if you can!
  • Keep your skin bare.  When you block your skin from breathing, with makeup, cosmetics that contain toxic chemicals it cannot function correctly, and it burdens your skin cells.  In time, your skin will not function as it should, then you will need these products to maintain your outer shell.
The less stuff you put on your skin the better!  The healthier and more beautiful it will be in the short and long term!  I know that people do not want to hear that, because of the society we live in teaches us to put all kinds of things on our skin to fit into society!  There are other ways to enhance your natural skin!

You need a steady blood flow to your skin (quit smoking!) because the blood circulation brings nourishment and clears away waste products. 
To help with this, eat water rich foods!

Vegetables and fruits.
Dark green vegetables and the best single food group to promote healthy skin with your blood circulation.
 
Eat foods that contain Omega-3 fatty acids and flavonids:
  • Foods with Omega-3 fatty acids are:
Dark green leafy vegetables
raw walnuts
wild salmon
fresh or dried seaweed
flax seeds
hemp seeds
free range eggs
  • Foods with flavonids are:
lettuce
cherries
citrus fruits
cabbage
kale
spnach
asparagus
lima beans
kidney bean
raw chocolate

Eat Foods that are rich in Vitamin A, Carotenoids and healthy Fats:

Vitiman A helps to maintain the function of your skin cells.
  • Vitiman A from caratenoids are:
dark green, yellow, and orange vegetables such as:
spinach
carrots
sweet potatoes
Happy Eating!

Thursday, June 23, 2011

Cheap Workout Ideas with your Children!

Susan Brannon
21 June 2011
How Do I Get My Children to Participate in Exercise?

Helping your children to get into the habit of exercise is the best thing that you can do for their health, better sleep, increasing grades and feeling happier!  As stated in my article “Children and Media: Effects and Tips on cutting down”  It is proven that the average child ages 6-11 watches 28 hours a week of TV, plus more!  Exercising can help get them (and you) off of the couch and live a healthier life!

Be A Role Model:
The best thing that you can do for your child is to role model, the importance of daily exercise. As stated in the Benefits of Exercise, these benefits also pertain to your children!  They will do better in school, sleep better, be less worried about friends and social concerns and you will have quality time together, which seems to be lacking in our society these days.

Make it Fun:
The most important thing is to make exercise fun!  You can create family time through exercise no matter the age, become a positive role model for your children.  Pull your teenager away from Facebook, video games and the TV.  Don’t let them rule your world, you are the parent and it is the best thing for your child to teach them life balance!  They will thank you for it later.

Suggestions:
•    Walks.  Walking is relaxing, creates a good time for family conversations and getting to know each other again. 
•    Listen to your children while walking and let them talk to you.  It is important to feel heard and in feeling heard, they will gain in their self -confidence. 
•    Buy jump ropes!  It is a great exercise and cheap.  Create games with the jump ropes.  (You will find that your child can go for a longer time than you!)
•    Ride bicycles together to a part and pack a lunch
•    Exercise during commercials, 10 jumping jacks, 5 push up, leg stretches…each and every time a commercial comes on.  Include everyone in your family.
•    When cleaning the house, turn on the music and have them help you! 
•    Take family hikes, pack snacks and a lunch
•    Walk with your child to school before and after school.  Do one or the other, on the way to work, or after work.
•    Turn on the music and have them teach you the latest dance steps.
•    Learn ballet together buy a video to install into your TV!  Do this three times a week.
•    Practice on Yoga together!
•    If your child is older, help coach a sports team.  (The cost is not too high)

Include daily exercise with your child and make the time to be innovative.  Teach them how you can incorporate daily activities with exercise!  This one valuable lesson you can teach your child and it can help to create a happier and healthier family in today’s world.

Related Articles:

Children and Media: Effects and How to Cut Down

Children and The Media: Effects and Tips on cutting down

Susan Brannon
22 June 2011

Did you know that the average American 2-5 year old child watches 32 hours of TV each week? Ages 6-11 watches 28 hours.  71% of 8-18 year olds have a television in their bedroom, with 20% premium channels?  Considering the amount of Internet, I-Phones and iPods, the average youth pack in 10 hours and 45 minutes a day using multiple media resources. (Kaiser Family Foundation Study, January 2010 Generation M2. Media in the Lives of 8-18 year olds, p.2).Two-Thirds of the households have a television on during dinner -time and meals and 51% of the households the TV is on most of the time.

Now lets consider all media, mobile media from 8-18 years old went up from 39% (in 2004) to 79% in 2009 for cell phones; from 18%-76 percent for iPods.  They spend more time watching TV on their cell phones and iPods than talking on them. (Kaiser Family Foundation) (January 2010)  The Kaiser Foundation reported that the youth not only have a TV in their bedroom, but a cell phone, a computer, and ipod or ipad.  The cell phone is the last thing that they touch before going to sleep and the first thing when they wake up.

The age group with high levels of media consumption is those in their early teens, 11-14 year-olds.  The jump in media use for the early teens jumped more than three hours a day in time spent in total media use compared with other age groups.  The average is 8:40 hours per day, if we include multitasking they can pack in nearly 12 hours a day.

What are the effects of the increase in media use with the children?
Grades -The Kaiser studies show 51% of heavy users get A’s and B’s compared to 66% of light users.  Children with C’s or below is 47% for heavy users compared to 23% for light users.  Heavy users is considered those who consume more than 16 hours in a typical day whereas light users consume less than three hours per day. This shows that the youth who spend more time with media report lower grades. One study found that TV’s effects on education were long term even at the age of 26. Watching more television/media increased the chances of dropping out of school and decreased the chances of obtaining a college degree. (van der Molen JH, Bushman BJ. Children's direct fright and worry reactions to violence in fiction and news television programs. J Pediatr. 2008 Sep;153(3):420-4. Epub 2008 Apr 28.) 

Social- Heavy users are more likely to get into trouble a lot, are often sad or unhappy and are often bored. There were not controls for the study if the youth came for single parent or two parent households, so it is difficult to establish if there is a definite cause or relationship between media use and grades but both could have an effect simultaneously. Watching TV at age four was a factor to be associated with bullying in grade school. (Zimmerman FJ, Glew GM, Christakis DA, Katon W. Early cognitive stimulation, emotional support, and television watching as predictors of subsequent bullying among grade-school children. Arch Pediatr Adolesc Med. 2005 Apr;159(4):384-8.) 

Excessive media usage can contribute sleep problems, obesity, risky behavior and behavior problems.  Advertisers target kids and on average they can view tens of thousands of commercials each year., including, unhealthy snacks, drinks, and 2,000 beer and wine advertisements. 

Brain development- As listed earlier, the aver 2-5 year old watches 32 hours of TV each week.  This is during the most vulnerable time during a child”s brain development.  Some studies link early television watching to ADHD, however some researchers disagree with the results.  The American Academy of Pediatrics says: “Don’t do it!”  “The early years are crucial in a child’s development.  The Academy is concerned about the impact of increased television watching.  They strongly oppose targeted programs that is used to market toys, games, dolls, unhealthy foods and other products.

Sleep-Johns Hopkins Bloomberg reported that” children having a television in the child’s bedroom at 5.5 year of age was associated with behavioral problems and poor sleep.” 41% of the children studied had televisions in their bedrooms. (Johns Hopkins) They also added that children who reduced the amount of television watched were not at “greater risk for behavior and social problems.”

Attentional and ADHD -  The Kaiser Report in April 2004 showed that 2,500 children ages 1-3 and viewing television each day “were associated with Attentional problems like ADHD at age 7”  (Johns Hopkins)

Violence- The average American child will see 200,000 violent acts and 16,000 murders on TV by the age of 18. (University of Michigan Health Systems Report)   Two-thirds of programs contain violence. (Federman J, ed. National Television Violence Study. Vol 3. Thousand Oaks, CA: Sage; 1998)
•    Programs designed for children more often contain violence than for adults (Federman;1998)
•    Most violent acts go unpunished on TB and are often accompanied by humor. The connection between human suffering and loss are rearely depicted.
•    Many shows glamorize violence, promotes violent acts and effectively projects you get what you want without consequences. (Federman;1998)

Thousands of studies have asked whether there is a link between media violence and violent behavior.  University of Michigan reports “All but 18 have answered “Yes”.  The evidence in the research is overwhelming.  The report states: “Violence can contribute to aggressive behavior, desensitization to violence, nightmares, the fear of being harmed, and having less empathy towards another”

A 15 year long study by University of Michigan, found that there is a link between childhood TV violence viewing and aggressive and violent behavior persists into adulthood.  Also, just having a TV in the home is linked to “more aggressive behavior in 3-year-olds regardless of the type of programming and regardless if the child was watching TV. (American Psychological Association)
 

Health- University of Michigan researchers discovered that being awake in the room with the TV for more than 2 hours a day put the child at risk for being overweight at the ages of three and four. (Rich M, Woods ER, Goodman E, Emans SJ, DuRant RH. Aggressors or victims: gender and race in music video violence. Pediatrics. 1998 Apr;101(4 Pt 1):669-74.)  Another study also found a correlation between how much television was watched as a child and adult health problems such as overweight, higher cholesterol, smoking, and poor fitness.

The recommended solutions are to: (Please note:  TV includes computer (social networking etc), video games and other media resources)
•    not have the TV on for the first few years of the Childs life, to enhance development. 
•    Reduce the amount of television and media resources down to 2 hours a day
•    take the televisions out of the childs’ bedroom
•    reduce the amount of time on the social networks on computers
•    turn off the cell phone at a decent hour in the evening 
•    promote physical exercise programs in ways such as role modeling. 
•    Turn off the television during mealtimes
•    Make rules such as: No TV during the week and limited weekend TV. This helps reduce rushed meals, to return to the program in the evenings, instead of doing homework.
•    Read to your child before bedtime.
•    Do Not use the TV as a reward or punishment
•    Go for walks, ride bikes, play basketball
•    Don’t use the TV as a distraction or babysitter for preschool children.


Related Articles:
Cheap Exercise Ideas for Your Children!

Friday, June 17, 2011

Inexpensive Exercise Ideas

Susan Brannon
17 June 2011

Okay there are exercises for those without any time and for those who can afford the Gym.  Here are some ideas for those who may have a bit of time, or can make the time but want to watch their budget.

Walking
Walking is a great fat-burner.  Instead of driving your car down the street to buy a few groceries walk!  Instead of driving your kids to school, walk them!  Walk your dog. Walk to get a cup of tea or coffee, walk around the block a few times when you feel nervous or need to think or a small break.  Walk standing up straight, remember to pull your shoulders back, take nice long breaths.  Breathe in through your nose until your chest rises high, and exhale out your mouth until you feel that you have squeezed as much air out of your lungs as possible.  Do the breathing slowly and find a nice rhythm with your steps.  Swing your arms using energy.  Don’t worry what others will think about you passing by in their cars, you are using your body, walking and building energy for you!

The breathing technique helps to increase your oxygen into your whole body helping to clear your mind from all the daily problems, while providing the needed oxygen to your organs. 

Ban drive-thru’s, get out of your car and walk.  Find the farthest parking space away from the shopping center and the grocery store, walk, walk walk.

A variation to walking normally, try taking steps heel-toe-heel-toe.  This will help work your upper thighs and butt muscles.  It takes some concentration, but it works!

Stretching
While your coffee is brewing or your water boiling in the morning, stretch for five-minutes to help get your muscles moving, oxygen into your system and strengthen your body.  Here are some ideas:

•    Stand up straight and raise your arms straight out in front of you with your palms together and arms straight.  Move your feet hip-width apart and separate your hands palms facing inwards and move your arms over your head.  Do this while imagining a string pulling from your belly button towards your spine and remain standing straight.  Stretch your torso and arms towards the ceiling. Slowly bring your arms down in front of you, while bringing your legs together and repeat 5 times.
•    Stay standing with your feet apart and bend down feeling the stretch in your back let your arms relax and your hands touch the floor and hold for 10 seconds.  Repeat.
•    Keep your feet apart and squat keeping your back straight and hold for 5 seconds.
•    Repeat
•    Stand up straight feet together and march, with energy swinging your arms 15 times.
•    Stop and bring your left arm across your chest, using your right arm to pull it further, Hold for 10 and repeat with the other arm.  Do this twice.

To Strengthen your muscles

These are for your arms, thighs, bottom, abdominal muscles and shoulders!  This works if you do this every day.

•    Get down on all fours with your knees hip-width apart and your arms down.
Gently lower your upper body to the floor, keeping your back straight and hold your tummy in. Raise your body slowly and repeat 14 more times!
•    On all fours, pull your tummy with that imagined string towards your spine, breathing in, and release while breathing out slowly.  Do not let your back sag, keep it straight as possible.  Repeat 10 times.
•    Follow the same routine as above, but this time…breathe normally, while pulling your string towards your spine and hold your stomach in for the count of ten seconds.  Remember not to hold your breath but to breathe!  Repeat 5 times and continue but hold for twenty seconds!  Repeat five times.
•    Lie on your back with your hands behind your ears.  Lift your right leg straight in the air with the sole of your foot pushing away from you and bend the left leg towards your chest.  Now straighten your left leg, and bend the right one back and forth with the soles of your feet pushing forward.  While doing this, keep your abdominal muscles flat, keep your hips as square as possible and your head down. Repeat 10 times.
•    Grab a couple water bottles filled with water.  You can start with the small ones and as you build your muscles, you can increase to the larger ones.  Stand straight and tall holding a bottle in each hand and raise your arms and then bend them behind your head.  Remember to stand straight and tall, keeping your feet flat on the floor and your neck straight.  Inhale while your bring your arms behind your head and exhale while lifting your arms towards the ceiling.  Relax your arms by your side and repeat 10 times.

Related Articles:
How to do Squats the Right Way!

Monday, June 13, 2011

Benefits of Exercise

Susan Brannon
13 June 2011

Do you need to blow off some stress?  A 30 minute workout or walk can help to calm you down.  Why is this?
•    Physical exercise increases the serotonin level in your brain  that leaves you feeling happier and more relaxed than before you worked out. 
•    You will look better
•    Can boost your confidence and self-esteem
•    And help to prevent depression

What about heart disease and osteoporosis?
•    Working out and exercise can help to prevent and manage, high blood pressure
•    Regulate your cholesterol and boosts HDL, good cholesterol while decreasing triglycerides.  This helps to keep your blood flowing smoothly and can help to lower the buildup of plaque in your arteries.

And weight loss?
•    By increasing your activity, you use more calories, and the easier it is to maintain and control your weight. 
•    Combining exercise and changing your diet, you will slowly build your muscles and burn off the fat!

Wondering how you can do this without any time?
•    Read my “bathroom” and at “work” exercises linked below
•    Use extra energy, exaggerate your movements when making the beds, vacuuming, dusting, sweeping and washing the dishes! 
•    Turn off your TV and instead take a brisk walk.  You will not miss much on the television anyways.

Wondering about tiredness?
•    When you exercise, this increases oxygen and nutrients to your tissues, increases your blood circulation making your lungs work more efficiently, thus creating more energy to do things.

Worried about lack of sleep?
•    Exercise is known to promote better sleep.
•    Hint:  Don’t exercise just before going to bed!  It is best to exercise before eating your dinner, or just after if you will be up for a while.  This is because exercise increases your blood flow and gives you energy. 

This does not make any sense…
•    Because you use energy in exercise, your will relax, breath better creating the ability to sleep deeper and fall asleep faster.

Sleep is important because…
•    It helps to improve your concentration and helps you to be more productive during the day.

What about sex?
•    If you feel “out of shape” to engage in sex, it is proven that if you exercise it can leave you energized, looking better, gain self-confidence and have a positive effect on your sex life. 
•    Regular exercise can raise the level of sexual arousal in women, and helps men with erectile dysfunction.

In the end, I do not see anything negative about exercising!  You will end up with only positive results, who can loose?

Get up, turn off that TV, shut down your computer for 30 minutes and move your body!

Helpful Hint:

While cleaning the house, put on some music and dance and sing while you clean!  You can even have the little kiddo’s help you!

Related Articles:
How to do Squats the Right Way!

Friday, June 10, 2011

Bathroom Grand Pile' 1st Position Exercise

Susan Brannon
Now that you have worked on the first position, demi- plie’.  I will show you how to do the 1st position Grand plie’!  The Grand plie’ is almost like the 1st demi-plie’ but you go down a bit further!

It is rather simple, but for balance, and to strengthen your arms you should to use your arms as in the picture above.  With this exercise, I will add arm instructions to the plie’.

1)    Stand up straight and firm, with your legs together, butt tucked in, arms at your side, head up, back straight, facing forward, then point your toes outwards in a V position and keep your heels together. (First position) Keep your weight at the balls of your feet.
2)    Slowly bend your knees keeping your knees over your toes and push your thighs out and your eyes forward once you start to pass the “demi” position, start to slowly lift your heels at the speed of your movement, look down at your toes, you should not be able to see them, for they should be blocked by your knees. (Your knees should be aligned between your second and third toes)  Remember to keep your buttocks tucked, back straight, facing forward and hips squared in front of you!
3)    As you go down slowly lift your arms up to your side then to your front, with your palms facing each other.  Create movement like they are wings connected from your shoulder blades.  Doing this correctly can give you the beautiful ballerina back!
4)    Once you are down, your heels should be off the floor, arms in front of you, hips faced forward, back straight, and knees aligned correctly.  Hold for a few seconds,
5)    Slowly stand up, moving your arms back to your sides like a butterfly, keeping your legs at the V position, and stand up straight.
6)    Repeat 10 times!
Hints:
•    Imagine that your hip bones are headlights, they should always be level with each other and shine straight ahead.
•    Use the abdominals to shift the pelvis to this position, tilted neither forward nor backwards.
•    Look sideways in the mirror and go through each position, to make sure that you have a straight line, from your neck to your butt.

Related Articles:
How to do Squats the Right Way!

Bathroom Plie' Demi 1st position!

Susan Brannon
Who said we are too old for Ballet?  Do you remember the ballet plie'?  Not many people know this, but the best way to get your body firm and trimmed is to take ballet classes.  If you don’t mind dancing with a bunch of 8 year olds, it could be the best thing for you!

However, there are some exercises that you can do in your bathroom, if you still have time after your squat routine!

Ballet plie
This is good for your buttocks, thighs and calves.
You need to hold on to something while doing this, maybe your towel rack, just don’t put your weight on the rack or it will tear off the wall!

1)    Stand up straight and firm, with your legs together then point your toes outwards and keep your heels together. (First position) Keep your weight at the balls of your feet.
2)    Slowly bend your knees keeping your knees over your toes and push your thighs out and your eyes forward. (demi pile) Look down at your toes, you should not be able to see them.  Keep your buttock tucked in, back straight and your hips aligned facing forward.
3)    Hold for a few seconds and slowly stand up, keeping your feet in second position)  Keeping your feet firm on the ground and your back straight. 
4)    Repeat 10 times!

Oh!  Keep your feet flat on the floor!  Don’t push yourself.

Related Articles:
How to do Squats the Right Way!
The Benefits of Exercise
Secret Tips for Leg Toning

Tuesday, May 24, 2011

Secret Tips for Leg Toning Exercise One

Susan Brannon
25 May, 2011













We all want our legs to look like this!                                                                         Not like this!

These exercises are meant for those who do not have any time to exercise, or the money to pay for the gym.  It is important for our mental and physical health to take care of ourselves the best that we can.  These exercises will help you to prepare for that summer swimsuit exposure!

Exercise One

While sitting, watching TV, or at your desk you can do this one! (For the image below, just imagine you are at a desk or sitting in a chair!)



1)            Sit up straight, shoulders back, neck high, and face forward.
2)            Tighten up your buttocks (this will also help your touche’!)
3)            Lift up both legs under your desk, point your toes and hold for 10 seconds.
4)            Lower your legs slowly, and repeat except for this time, flex your feet in the attempt to point your toes towards you.  Hold for 10 seconds again.
5)             Repeat as often as you like and do this several times a day!

Remember to keep your buttocks tight!  Try not to relax your legs on the chair of sofa.  I call this cheating!

Related Articles:
How to do Squats the Right Way!


The Working Woman Abdomen Workouts!



You can do this exercise from anywhere! From your desk, on the bus, or driving in your car and it is easy!

Exercise One

1)            Sit up straight, face forward, shoulders back, chest high like you are a queen!
2)            Inhale slowly, and pull your abdominal muscles in and hold for 5 seconds.
3)            Exhale slowly, and release your abdominal muscles, but continue to sit up straight.
4)            Repeat 10 times, and do this several times during the day.

You should feel your chest filling with air while you hold (and focus) on your abdominal muscles.  If you keep doing this, you will notice a difference!


Exercise Two

All you need to do is to tighten your tummy! Make sure that you sit or stand up straight while doing this exercise!

Imagine that you want to place your belly button towards you spine.  Repeat several times and do this whenever you think about it.  I have found that if I can get some type of routine in these exercises that I have written about, it is easier for me to remember to do them.  Learning some new habit, requires concentration and remembering.  So the best tip, is to put these exercises into a routine.

For example:  When you talk on the phone, driving in the car, waiting at the bus stop.  Each and every time you do an activity, remember to do your exercise!

Exercise Three

This one is known as the torso twist, you can do this when you are sitting down, watching TV, staring at the computer, or talking on the phone.

1)            Stand or sit down, and remember to sit or stand straight!
2)            Stretch your arms out to the side (don’t worry what your co-workers think, as long as you are getting your work done!  In fact, you may be a good example for others.)
3)            Slowly turn your abdomen to one side while using your abdominal muscles, keeping your hips forward.
4)            Twist the other way, doing the same thing.
5)            Repeat, until you feel the sides of your abs tighten!
 


These exercises are for those who have little time to keep in shape!

More Summer Tips: For your Arms

 

More Summer Fitness Tips For your Arms!



25 May, 2011 -  So, you work everyday, and stare at a computer!  Earlier I gave some tips on toning your buttocks, upper thighs and hips that fit in your tight schedule.  Here are more tips to do while at work sitting at a desk!

Toning your Arms:

To get rid of that “flabby” part on the underside of your arms, this exercise improves your posture and exercises your lungs while sitting on your desk!  (The photo shows the person standing up, but you can also do this sitting down)

1)            Sit up straight (you should be doing this all of the time while working!) Face forward, chest up and neck straight with your arms outstretched at the sides.
2)             Inhale deeply while stretching your arms as far out as possible without tensing your neck.
3)            Hold the pose for and breath for 5 seconds.
4)            Exhale
5)            Repeat 3 times.
6)            In the same position, clench your fists.
7)            Rotate your arms in a forward motion 5 times while drawing in a long interrupted breath.
8)            Exhale.
9)            Repeat 3 times!

Variations:  You can hold water bottles in your hands while doing the first part of this exercise while breathing, but set them down while clenching your fists!  You can start with small water bottles (of course, filled with water!) and expand to larger ones when you feel that you are ready.  Tip* Drink the water when you are finished!

You can also rotate your arms both forward first and then backwards, if you do this you will be adding another routine to the above.

These exercises are for the women in the world who have no time to stay in shape!

Three Secrets: Strengthening your calves
The Working Women Abdomen Workout 

 

Monday, May 23, 2011

3 Secrets: Strengthen and shape your calves!


This is another exercise that you can do while you are waiting or standing around to shape up for the summer.

1)  Find a curb or stair.
2)  Stand on the curb or stair with your toes on the stair to the balls of your feet and your heels off of the stair.
3)  Now, stand up on your toes (keep your back straight!) and go down with your heels below the stair height.
4)  Go slowly, and keep your balance, and repeat 20 times!
5)  You can increase your reps as needed.

These exercises are for the women in the world who have no time to stay in shape!

Related articles:  3 Secrets for Shaping up for the Summer
Summer Tips For your Arms

The Working Women Abdomen Workout
Secret Tips for Leg Toning One

 
 

3 Secrets for Shaping up for the Summer! (In two posts!)


23 May 2011 -Summer is arriving and most of us look in the mirror when try on a new swimsuit and think, “Wow! I have fat here and cellulite there that I did not have last year.  How can I get rid of this stuff before I have to walk around in a swimsuit?”

Believe me, I know how that feels.  It seems that the older I get, the more my body changes and my bumps are in areas that are difficult to control.  In addition, most of us work hard every day and do not have the time or money to go to the gym or take a long awaited Yoga class.

I have discovered a few tricks to help get my body back in shape without costing a penny and I can do this without taking up my precious time.  (However, I must add, that taking care of yourself, is precious and that time in reality is worth it!) I also have maintained this habit, not only for the summer season, but all year long.

Tighten your buttocks, hips and rear upper thighs!
1)  In the morning after washing your face, use whatever routine you use normally.  If it is putting on your creams and make-up, then brushing your teeth (for 2 minutes!) Do squats
2)  Okay, I know that you are supposed to put your arms out in front of you…but after you have practiced doing squats for a bit, you will know how to keep your balance.
3)  Squat up and down while brushing your teeth for 2minutes!
4)  Squat up and down while rubbing your glorious face cream!
5)  Squat up and down while you are waiting for the water to get hot!

Do this in the morning and at night.

Firm your buttocks, thighs, belly!

While you are standing around waiting for someone, just about doing nothing but staring at the air in front of you, you can do an exercise that no one will know you are doing. 

1)  Stand with good posture, back straight like you are pulling your shoulder blades together, head straight and your belly tucked in. 
2)  Imagine that you are squeezing a penny between your buttocks!
3)  Squeeze and release, squeeze and release.
4)  While you squeeze, feel the tension in your upper thighs, tighten your buttocks and your upper thighs.  Repeat for as long as you want.  Go for 100 reps!
5) Do this exercise a few times a day during a “down” and waiting moment!

Hint:  You may want to have your back to a wall, or wear your long sweater, coat, or shirt!  Just look around and make sure that no one can see you flexing your muscles!

In the end, (pun) you will feel your buttock, upper thighs and abdomen working!

These exercises are for the women in the world who have no time to stay in shape!

Related articles:  Three Secrets to Strengthen your calves
More Summer Tips For your Arms

 
 

How to do Squats the Right Way!





May 23, 2011- Squats help firm your touché, your hips and upper rear thighs.
You will feel the squats at first, so you will want to start with a few, and then increase them as you continue.  You will always want to feel some response from your body, or you are not doing enough, or the right way. 

1.)  Stand with feet hip distance apart with your toes, knees and hips in a straight line.

2.)  Lift up your arms straight in front of you and do not bend your arms.  Point your palms downwards and move your hands hooking them together, with one hand over the other with your thumbs intertwined.

3.)  Now, Concentrate on your belly button and put it towards your spine. This will naturally tighten your butt muscles! Remember to keep your shoulders straight and pulled back!

4.)  Keep your feet flat on the floor and lift your toes upwards and start going down like your are going to sit in a chair and slowly lower your body while keeping your toes up and your arms out and your knees in line with your toes!  It takes concentration at first and you will feel it, but its worth it!

5.)  Go down until you are at a 90 degree angle in alignment with your knees. Keep your toes up! You will feel like your butt is sticking out and it is!  This is okay and the right position to be in.  Don’t forget to pull your belly button towards your spine.  Look at your toes and make sure that your knees are BEHIND your toes.

6.) Now start to stand up keeping your toes up and your weight on your heels.
  
7.) Keep your knees slightly bent at you stand, do not let your knees go straight.

8.) Repeat the steps 10 times to start out and don’t push yourself.  

9.) Rest for 30 to 60 seconds, and repeat 10 times again!

Once your body gets used to it, you can increase the reps to 15!

Related articles:  
The Working Women Abdomen Workout

 

Tuesday, February 15, 2011

Senergy a way to solve life problems in 3 steps

I found this really good article from Monergy  it might be helpful

Just to be clear, this blog post will show you how to solve any life problem in three steps; but they are not necessarily three EASY steps, nor is this a method that is guaranteed to occur quickly. How much time it will take is up to you, and the type of energy that is applied to the problem.
Step 1- Refrain from the activity or relationship causing you distress.
This first step may be the most obvious, but is often the most difficult to do. That’s because the first step involves identifying what the problem causing issues are, and then requires that you take action. Most people can identify the source of their problems in some fashion, but it is often inertia that must be overcome to start the process that solves what is wrong. If we are in a bad relationship, or we dislike our job, the first step would involve disengaging from that relationship or job. If we are unemployed, or don’t feel we have sufficient funds at our disposal, the first step might be to engage in activities that will bring us more money, and to look at unproductive time as something we need to let go of. As usual, the key here is energy, and at each step we want to tune into a better and more effective energy. All the tools we need, such as sincerity, good effort, generosity, no expectations, taking advantage of what is available, etc., should be employed here to maximize effectiveness.
Step 2- Release the energy of the activity/relationship.
Once we have succeeded in actually disengaging from that relationship or activity, we need to make a conscious effort to release the energy that we have absorbed from the time spent in that relationship or job. Many methods exist for this release, but each individual should choose what works best. It could be increased exercise, starting a program of regular meditation, learning a new language, taking a short or extended trip. The important thing is these activities are designed to let go of the energy associated with what we have already stopped, whether it’s a relationship or job related activity.
Step3- Rebalance your energy to impose safeguards against repetition/falling back.
Everything is a process, and getting yourself out of a bad relationship or job/financial situation is no exception. Repeated efforts are necessary to establish new energy patterns, Like every other process, rebalancing your energy takes sustained efforts, and may include
temporary setbacks; don’t worry, it is perfectly normal. To the extent that you have spent sufficient time in the two preceding steps, this rebalancing will be so affected. When rebalancing is clearly working or nearly complete, expect to feel periods of intense calm and happiness: you are emerging from that black hole!
Each of us is constantly engaged in the above three steps on such a wide variety of issues.
In order to maintain some degree of happiness these days, it is so important to use these mechanisms to “clean sweep” our energy field.

Healing Yourself

I want to share some of the observations I have made on how the workplace and relationships that has caused such unnecessary emotional suffering and yes actual physical illness; and I also want to suggest some ways to cope with all of this.
If there is anything I have learned about human beings and energy, it is this:

We are like sponges in that we absorb whatever energy is around us; this is why we have to be so careful what and who we surround ourselves with.

If you don’t yet buy this, just think about that friend of yours(we all have them) who thinks he or she is stupid because that’s what they were told their whole life: they are really some of the most intelligent people you or I have met. And remember this: as much as anyone tries, it is impossible to separate or compartmentalize your life so that your business life doesn’t affect your personal life; energy cannot be limited like that.
When we are young and fresh out of school, we don’t always think we can pick and choose our first job because the “energy feels right.” More often than not, we have financial and personal constraints(family obligations, school loans, car loans, etc) that dictate our choices. So for most of us, at one time or another, we are going to be exposed to a brutal form of energy in the workplace that could and does wreak havoc with our minds and bodies. When we have these experiences, we absorb this energy with different effects on our emotional/physical bodies. As a result, a certain amount of pain accompanied by a variety of “dis-eases” may occur.
People talk about genetic pre-disposition to certain diseases: I don’t buy it- I have a different take on things: I think that whether or not we actually develop a particular “dis-ease” is (of course based upon energy absorption), and is more a factor of affinity, proximity, and frequency of association. That means that the value system and energy of the people we are closest to at work and home could be getting us sick, and we may not be consciously aware of it at all. In fact, some people develop “sympathetic dis-eases” that mirror the dis-eases of those they are close to. Also, there is almost always a certain emotional disharmony or imbalance in which “dis-eases” flourish. I truly believe that if someone is extremely strong, emotionally balanced,, and most importantly very aware, even faced with a torrent of sustained unhealthy energy , dis-ease need not occur.
We now live in a society in which each of us is never too far removed from either our own stresses or dis-eases, or those of our friends and loved ones. As I see it, there are three ways to deal with these life issues:

  1. Medicate the pain away(the choice of increasing numbers of people)
  2. Dull the pain with alcohol, drugs, overeating(and other distractions)
  3. Find ways to identify and release the pain.
As you might have guessed, I favor choice number three. Choices one and two will never rid you of the underlying problem: they are temporary fixes. Choice number three is of course the most difficult, because it requires something in ever diminishing supply: honest self-reflection- and I mean really honest self-reflection. This may mean facing it squarely and digging deeply until you find the center, or the cause of this “dis-ease.” No easy task for sure, but definitely worth the effort.
Here’s how I see it: if there is any sense of entitlement in this life, this is it: Everyone has the right(and I think personal obligation too) to release the energy that may be causing a particular “dis-ease;” there is no reason on earth why anyone needs to walk around being controlled by past traumatic events, no matter how horrible. Release is available to each of us, but remember that releasing or letting go of these things is a process, just like anything else. And of course, everyone needs to find the perfect vehicle that accomplishes this release.

Problem solving option 2

Here are some steps towards solving problems, however to solve each problem may take time depending on the problem.  Be patient and follow each step through no matter how long it takes.  If there are many issues on the table, list the issues and pick the most important one first.  Once you follow the steps, you will see the results and reward yourself with that milkshake, or a hike to celebrate!  As you spend the energy to solve each problem, you will feel relief and better about yourself.  I feel that it is always important to reflect in our lives the things we want or need to change.  The reality is that things never remain the same, and growth is good!

Here is one of many possible models of problem solving.

  1. Problem identification What is my concern?
  2. Goal definition What do I want to achieve or change?
  3. Brainstorming What can I do?
  4. Consequences What might happen?
  5. Decision How should I do it?
  6. Implementation Do it!
  7. Evaluation Did it work? 
The steps are defined in more detail, remember to take your time!

1. Problem identification
Try to give a precise description of your problems. You should try to focus on behaviours or skill deficits.
2. Goal definition
You should try to set a precise goal of your efforts. This should be a realistic aim of improvement (not "I want to feel better"). Ask yourself: "What do I want to change or achieve right now?"
3. Brainstorming / Generation of alternatives.
Try to think of all possible ways to achieve your goal. Think of successful ways of solving problems or achieving your goals in the past. Use your creativity and do not restrict yourself in any way. Even nonsensical or unusual ways might be worth to consider.
Write all alternatives on a blank sheet of paper!
4. Consider all consequences.
Now it is time to think about the positive or negative consequences of all possible alternatives. Think about any outcome or difficulties of your approaches.
This step can be split into substeps:
  1. What are the advantages? It is better to look at the advantages before looking at the disadvantages, since if you start looking at the disadvantages you may get so dissillusioned that you cannot think of any advantages.
  2. Whare are the risks, what care is needed, what problems can occur?
  3. How do you intuitively feel about the alternatives?
5. Make your choice of one possible alternative!
It is important to make a clear choice and define a time limit for an attempt to reach your goal.
6. Do it (Implementation of your decision)
Do not worry about being successful. Just do it and see what happens...
7. Evaluation

Changing behavior

If you want to change your behavior or a bad habit, like find a better job, or change your relations with people, it might be helpful to divide them into smaller objectives.  Start with one that comes first then set new objectives.  There is no need to make a list of objectives first.

Every objective must be clearly defined; e.g., if you want to reduce your weight, you may begin by deciding to take more exercise, but this is not all clearly defined.  It would be better to say that you intend to walk or cycle for 30 minutes each day.

Don't strive for perfection, instead of 30 minutes each day, decide to walk/cycle 30 minutes 5 days a week.  This leaves you room to achieve your goal.

If you want to make a big change, divide your objectives into a series of small goals or sub-goals.  This creates a step by step process towards obtaining your larger goal.  For example, your home is not organized and you want to re-organize your home.  Start with 30 minutes each day or 5 days a week with one room at a time.  Or you can decide to clean one room at a time on each Saturday when you have more time to complete your task.

Make your goals reasonable, do not create a goal that would be unrealistic and not obtainable.
There is never any hurry to make these changes, if you are working on the change, then you are already in the process of creating the change!

It is important to balance your life, instead of adding more stress into your life by creating unreasonable tasks.