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Vol. 7 No. 9, September 2015 Copyright 2015 by Wolf
J. Rinke www.easyCPEcredits.com
Feel free to forward this eNewsletter to other Nutrition Professionals.
To get your own FREE subscription click above.
IN THIS ISSUE
1. NEW CPE COURSE--HOT OFF THE PRESS
2. NUTRITION NEWS YOU CAN USE
3. DOUBLE YOUR SAVINGS!
4.
EXERCISE--YOUR LIFE DEPENDS ON IT
5. HEAR WOLF "HOWL"--I MEAN SPEAK
6. HUMOR BREAK
7. ABOUT THE EDITOR
8. PRIVACY STATEMENT AND SUBSCRIPTION INFORMATION
HUMEROUS INSIGHT BREAK
"Too many people confine their exercise to jumping to conclusions, running up bills, stretching the truth, bending over backward, lying down on the job, sidestepping responsibility and pushing their luck."
--Unknown
1. NEW CPE COURSE--HOT OFF THE PRESS
Your Blood Never Lies: How to Read a Blood Test for a Longer, Healthier Life, Book by J. B. LaValle, RPh, CCN, Study Guide by M. E. Tynan, PhD, RD, C265, 28 CPEUs, $189.95.
(Book, 351 pgs and study guide, 24 pgs.) Clinical pharmacist, Dr.LaValle, explains in easy-to-understand language, all the information found on a typical lab report--the medical terminology, the numbers and percentages, and the laboratory jargon--so that you can help your patients better understand the significance of each biological marker being measured. He also recommends the most effective standard and complementary treatments for dealing with any problematic findings. Rounding out the book are explanations of lab values that do not appear on the typical blood test, but that should be requested for a more complete picture of your patients current physiological condition, so that they can take control of their lives.
Upon completion of this CPE program you will be better able to:
--Discuss routine and optional blood testing with patients to help them achieve optimal health.
--Interpret blood test results and patterns that may indicate patients are at risk for certain conditions.
--Assist clients on the proper selection and use of dietary supplements.
--Assess how drug treatment of certain conditions can affect the trending of laboratory values and risk of other conditions.
--Recommend conventional and natural therapies to normalize blood values.
--Plus so much more.
For more information and customer comments, click here.
Approved/Accepted by CDR, CBDM, NCBDE
For RDNs/RDs & NDTRs/DTRs:
Suggested Learning Need Codes for the Prof. Dev. Portfolio: 3000, 3060, 5000, 5230
Suggested Performance Indicators for the Prof. Dev. Portfolio: 8.1.2, 8.1.5, 10.2.1, 10.2.7
Reminder: Meet your 5 year ethics requirement with our FREE Ethics CPE program, C237E, 2 CPEUs. Developed in collaboration with CDR. Free with purchase of any CPE Program, available in electronic format only! For more information and customer comments, click here.
2. NUTRITION NEWS YOU CAN USE
Myth: A reduction of 3,500 calories equals a loss of one pound of body weight.
Are you still telling your patients that a reduction of every 3,500 calories will equal one pound of weight loss? If yes, STOP providing them with outdated information! The 3,500 calorie rule that most of us were taught in various educational endeavors, may it be as undergrads, interns or grads, is a myth! It is based on an outdated theory formulated by Max Wishnofsky in the 1950s. That theory was premised on how much energy it took to burn a pound of fat. Current advocates, especially Dr. Kevin Hall of the NIH Diabetes and Digestive and Kidney Diseases, maintain that that premise is a vast oversimplification because of the major metabolic, neurological and hormonal changes that occur in the body any time someone attempts to lose weight.
ACTION STEPS: To help your patients calculate a realistic goal weight, suggest that they use the Body Weight Planner available at http://www.niddk.nih.gov/health-information/health-topics/weight-control/body-weight-planner/Pages/bwp.aspx. For additional resources enter the keywords "weight loss" in the search field at www.easyCPEcredits.com and you will find 26 different CPE programs addressing this topic, including our recently released Hormonal Balance: How to Lose Weight by Understanding Your Hormones and Metabolism, Third Edition, S. Isaacs, MD, FACP, FACE, C259, 28 CPEUs, http://www.wolfrinke.com/CEFILES/C259CPEcourse.html.
Source: R. Ferdman, Rule about cutting 3,500 calories to shed a pound? Myth. Washington Post, 7/29/15: A3.
3. DOUBLE YOUR SAVINGS
TO SAVE UP TO 50% Click here
4. EXERCISE--YOUR LIFE DEPENDS ON IT
by Wolf J. Rinke, PhD, CSP, RDN
In the last issue of this eNewsletter (Click here) I described easy to implement activities that will get you to move and live longer and healthier. In this issue we'll talk about how you can take it to the next level and achieve fitness benefits such as brain health, increased muscle strength and improved cardio respiratory capacity. To achieve these benefits requires that you find a sustained aerobic exercise program that you love. Only then will you stick with it and do it regularly!
Research tells us that for every hour of aerobic exercise your life expectancy is extended by about two years. (Read that again.) Pretty good return on investment, isn't it? Plus lack of exercise makes you fat, sick and stupid. (I thought that would get your attention.) Studies show that one of the best ways to improve your brainpower is by exercising your body. It seems that aerobic exercise--the stuff that keeps you lean and healthy--also provides you with a brain-booster, improving your memory and concentration. Washington Post author Powledge, concluded "in scores of human studies going back at least two decades, researchers have demonstrated that exercise improves cognitive functions and the moods that affect them." The reason is that vigorous exercise stimulates brain cell production, reduces stress and combats the decline in brain capacity. Yet according to the Surgeon General's report on Physical Activity and Health, fewer than one in seven American adults take part in a vigorous workout at least three days a week; and one in four get virtually no exercise at all.
And no, it's never too late. A 30-year study at the University of Texas Southwestern Medical Center found that starting a moderately intense but regular exercise program for six months—even for subjects who let themselves go for 30 years--were able to restore their aerobic capacity to levels they had when they were young adults. The study also showed the disastrous consequences of inactivity at any age. For example, researchers found that three weeks of intensive bed rest did more damage to the subjects' aerobic capacity than 30 years of aging. In short, exercise to become fit, your life depends on it!
Fitness, according to the American College of Sports Medicine (http://www.acsm.org) consists of four components:
1.
Aerobic Fitness:
This is the ability of the body to take in oxygen and convert it to energy, also called "cardio respiratory endurance." You can achieve this fitness by doing intensive aerobic exercise such as jogging, fast walking, swimming or cycling three to five days a week. Or you can go to the health club and do 30 minutes on an aerobic machine. The goal is that the exercise be continuous and increase your heart rate to about 80% of maximum. This improves endurance and fitness while increasing your ability to burn fat as an energy source. However, since aerobic exercise cranks up your metabolic rate and energizes you, I suggest that if at all possible, exercise first thing in the morning, instead of in the evening. Otherwise it might keep you up at night.
2. Muscular Fitness:
This refers to the strength and endurance of your muscles. To achieve this fitness requires that you do resistance exercises such as lifting weights or using a strength-training machine two to three times per week. The easy way to achieve this is to do about 15 to 20 minutes of calisthenics or using dumbbells and ankle weights. At the gym you can accomplish this by lifting weights for the same period of time. Regardless of how you accomplish it, the goal is to strengthen each major muscle group--the arms, chest, abdomen, shoulders, back, legs, and hips.
3. Flexibility:
This has to do with your ability to stretch your muscles through their full range of motion and to flex your joints. The easy way to achieve this is to incorporate five minutes of range-of-motion and stretching exercises before and after your aerobic exercise program three to five days per week. The goal is to stretch the muscles, not stress them. Go the point when you feel mild tension--don't bounce--then hold the stretch for about 10 seconds.
4. Body Composition:
This refers to the proportion of fat to muscle tissue as well as other tissues such as bones and organs. The goal is to decrease fat tissue and increase muscle tissue. Aerobic exercise makes your body more efficient at burning fuel, hence you tend to lose more effectively when you exercise and at the same time reduce the number of calories you consume. A 30-minute brisk walk, 15-minute moderate run or 30 to 45 minutes of gardening or heavy housework such as vacuuming will burn about 150 calories. (That really sucks, doesn't it?)
So get out of your chair, exercise regularly, and as you well know eat a balanced diet, reduce your intake of fats, and you will become fit and live a happier, healthier and longer life.
Source: Excerpted from W. J. Rinke, Beat the Blues--How to Manage Stress and Balance Your Life, 2nd Ed., C242 approved for 28 CPEUs, also available as an eProgram (C242E). For details go to http://www.wolfrinke.com/CEFILES/C242CPEcourse.html.
In the previous issue of this eNewsletter (click here) we reviewed the first four habits you must master if you want to be happy:
1. Love what you do
2. Chase your dreams
3. Nourish an attitude of gratitude
4. Love someone deeply
Now let's take a look at the other five.
5. Treat your "bodymind" like a temple
That's what hard-core bench scientist Dr. Candance Pert calls our body and mind, because her work has unequivocally demonstrated that the mind and the body are one, and that thoughts are things, things that manifest themselves in the body and in your life. So if you think "bad" or negative thoughts then that will have a negative impact on your body. And of course the reverse is true. Since the mind can have only one thought at a time, get in the habit of monitoring your thoughts and self-talk by asking: "is what I'm thinking about right now negative?" (The worst is hate.) If it is, it will move you away from happiness and optimum health. On the other hand positive thoughts--like love, kindness and appreciation--will move you in a positive direction. This is so powerful that there is a whole science that is concerned with this--psychoneuroimmunology, or PNI for short. (Want to know more read her book: "Molecules of Emotions: The Science Behind Mind-Body Medicine").
6. Laugh more
Go ahead and laugh right now. Can't seem to get it going? Go to the bathroom, stick your tongue out, wiggle your nose and make the silliest face you can possibly come up with and get yourself to laugh. If you need more help join a laughing club, popularized in India. Or consult with a "certified laughter leader." (Hey, I'm not making this stuff up!) A good way to nurture this is to laugh more at yourself. It will cause you to take yourself less serious--which is a great start because you are not nearly as important as you think you are. (I'm including myself in that statement; so don't get bent out of shape). Laughter has innumerable benefits, it turns on your endorphins and other internal "drugs" that are far more powerful than anything that you can ingest--legal or illegal. In fact it is so powerful that Norman Cousins claims that he laughed himself to good health after being diagnosed with an incurable disease.
7. Give more of what you want
A shortcut to happiness is making other people feel happy. Why? Because "if you want more of something--you have to give it first." Make people happy and you will be happier. Hate people and you will live in a hateful world. Love people the way they are, and you will experience more love. You catch my drift. Actually you already knew that, that's why you are much more anxious to give a gift than get one. Happiness certainly does not come from things. Otherwise the happiest people on earth would be lottery winners. They are not. In fact they often become discouraged and depressed because they become obsessed with "stuff," to the point that most lottery winners are broke three years after they have won the jackpot. Superwoman and I have come to the realization that less is more. That is to say, the more stuff we have the more problems and stress we have. That's why we evaluate every new opportunity by asking ourselves whether taking advantage of the new opportunity will add to the quality of our lives. If the answer is yes, we go for it, if the answer is no, we don't.
8. Develop "learned optimism"
Prof. Marty Seligman who has had a tremendous influence on getting psychologist to focus on the good--what he has dubbed "positive psychology"--wrote a powerful book of the same title. His research has demonstrated that we can learn to be more optimistic by developing a "positive explanatory style (PES)." The way you do that is by focusing on the good stuff, especially when bad things happen to you. In other words you master the art of "fake it until you make it." Research has shown that people who have developed their PES are able to evaluate "reality" more clearly--just the opposite of what most people assume--and process "bad" news more effectively. They also are more likely to accept what you cannot change and move on. In short, learned optimism will inoculate you against the negative attitude virus and his big cousins--stress and depression.
9. Keep hope alive
Hope is an incredibly powerful emotion. Without it, you not only become unhappy--you may die. No one has told that story more powerfully than Dr. Victor Frankl in his book "Man's Search for Meaning" in which he detailed the role of hope for those who survived the German concentration camps. So be sure to never give up hope, no matter how bleak it gets. And even more important, be sure not to confuse inconveniences with problems. Because many of the "problems" that we get ourselves all worked up about are just inconveniences, not tragedies. When you are in the middle of one of these, a great diagnostic is to ask yourself: "How will I feel about this in five years from now." And then act accordingly. To deal more effectively with the real tragedies--for example I was just diagnosed with cancer--turn to the source of hope and inspiration that works for you. It may be religion, spirituality, meditation, or reading a great motivational book. It will help you keep hope alive and make you more optimistic and happier.
Source: Beat the Blues: How to Manage Stress and Balance Your Life, C242 approved for 28 CPEUs, also available as an eProgram (C242E). For details go to http://www.wolfrinke.com/CEFILES/C242CPEcourse.html.
5. HEAR WOLF "HOWL"--I MEAN SPEAK
Recommend me to the meeting planner of your upcoming state or local dietetic association and I will help make your next meeting a "howling success." As a way of giving back, I speak to ADA groups at significantly reduced rates.
6. HUMOR BREAK
A female friend of mine felt that her body had gotten totally out of shape, so she decided to join a fitness club and start exercising. Here is what she told me happened on her first day of her aerobics class:
"I bent, twisted, gyrated, jumped up and down, and perspired for an hour. But, by the time I got my leotards on, the class was over."
7. ABOUT THE EDITOR
Dr. Wolf J. Rinke, RDN, CSP is the president of Wolf Rinke Associates--an accredited provider of easy to use CPE self-study programs for nutrition professionals since 1990 available at www.easyCPEcredits.com. He is also a highly effective management consultant and executive coach who specializes in building peak performance organizations, teams and individuals, and an author of numerous CPE home study courses, audio/video programs as well as several best selling management, leadership and self-development books including Make it a Winning Life--Success Strategies for Life, Love and Business. In addition he is an internationally recognized keynote speaker and seminar leader who delivers customized presentations that combine story telling, humor and motivation with specific "how to" action strategies that participants can apply immediately to improve their personal and professional lives. Preview a demo at www.WolfRinke.com or call 800-828-9653.
If you have questions, or would like him to address a specific issue or topic in this eNewsletter please e-mail him at WolfRinke@aol.com.
8. PRIVACY STATEMENT AND SUBSCRIPTION INFORMATION
We will not make your name or e-mail address available to anyone. Period!
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