Stretches for Rehabilitating Lower Back Problems.

Are you dealing with lower back problems? The following are two simple stretches. They are not miracle cures. You should not have a miracle-cure mentality or a one-pill approach. Such an approach will not rid your problem and will lead to frustration. As I've often told my clients, there is not any one thing that will help you. You have to combine many things (such as proper rehabilitative exercises, posture, acupuncture, physical therapy treatment(s), and others.) However, treatments you choose must be reliable and should not have more risks than benefits.

Take it from me (someone who has his lower back problem under control for years.) Instead of trying to find one thing that would rid your back problem, you need to develop a habit of a number of things. These stretches were part of my rehabilitation program. The good news is this. You will only need to do more in the beginning. For example, I did these stretches (along with other things) daily when I had my lower back injury seventeen years ago. However, I now only need to do these stretches before and after my workouts (two to four days per week.)

Here are the exercises.



1. Lying on the floor face-up (supine), pull one knee to your chest.
2. Hold for a count of 30. Be sure to keep both hips down (squared).
3. Do the same for the other knee.




1. Stand at close proximity to a wall (or a steady object.)
2. Standing on one leg, grab your other ankle pulling your heel toward your butt (as much as it's comfortable.)
3. Keep the hips squared and keep a good posture. Keep the knee of the standing leg bent (unlike the woman in this picture.)
4. Hold for a count of 30.





Some of you may be wandering why I included a stretch of the quads here for the lower back. There is a good amount of evidence showing that tightness of muscles in the front of the leg may contribute or aggravate lower back problems (by increasing an anterior pelvic tilt.)


As health and fitness professional educated at the University of California, Davis and certified by the National Academy of Sports Medicine, I provide one-on-one consultation and/or training sessions. I also teach seminars. For a free consultation or training session, feel free to email me at healthsciencewriter@gmail.com


Disclaimer: Please consult your doctor and physical therapist before trying any stretching program. The author does not assume any liability.

Healing With Your Mind

Generally, when you have a disease, your doctor provides a treatment. Then, it’s wait-and-see. For example, if you have breast cancer, the doctor treats you with chemotherapy and mastectomy. However, it is out of the doctor’s control in how your body will respond to the treatment. It’s wait-and-see. After the treatment, will the cancer come back? The doctor can only wait and see.

When there was a lump growing in my eye (among other complications potentially causing blindness), the doctors treat it by surgically removing the lump.

“Will the lump grow back?” I asked

“We don’t know,” answered my doctors. "It's 50:50."

It’s wait and see. Generally, in cases of serious health conditions, the doctor can treat you but the healing is not up to them. Whether your body responds to the treatment is not up to the doctor. It’s up to your body.

Here’s the good news. We can use our minds and spirits to influence how the body responds in the “wait and see” period. It has been done. I've done it in when I had eye complications. Cancer survivors have done it.

In demonstrating the amazing power of the mind in altering the body, one speaker coached his audience in altering their body’s response. He instructed them to close their eyes and guided them to vividly taste an imaginary lemon. In a minute, his audience’s saliva secretion increased as if they were really biting into a lemon.

Your minds can alter your body’s reaction to something (or to nothing.)
If you are currently dealing with a serious disease, it is crucial that you:

(1) Understand the amazing power of your mind and spirit,
(2) Learn how to harness that power of your mind and spirit to influence your body

To further understand the magnificent power of your mind and spirit, read about how Tibetan monks can alter their bodies with their minds at:

http://stanzo.blogspot.com/2009/08/facing-uncertainties-part-3.html

After reading about the Tibetan monks, learn a practical daily practice to use your mind and spirit to alter your physical body in healing at:

http://stanzo.blogspot.com/2009/08/facing-uncertainties-part-4-harnessing.html

Copyright: © 2009, This document is the sole property of Amadeo Constanzo. You may use this article for your web site, blog, or e-zine only if you include the following statement and web link- "Amadeo Constanzo is a leading spiritual nutrition and health expert. Free teachings from him can be found at stanzo.blogspot.com and spirfit.blogspot.com". You automatically have permission to post this article if you include the above statement. Otherwise, permission requests could be sent to healthsciencewriter@gmail.com

Shu Chan 陳樹中

Patrick Swayze Dies - Another Cancer Victim

Patrick Swayze died of pancreatic cancer at 57. R.I.P.

More information at:
http://www.nytimes.com/2009/09/15/movies/15swayze.html?_r=1&hp

Nutrition and Health Info For Your Infant

Because a lot of my friends are having babies these days, I am posting this important infant nutrition summary that I've done a few years ago.

• Breastfeeding is very important for 12 months (exclusively if possible). Do it for at least six months. (It gives your infant a good start in life because there are overwhelming scientific evidence showing breastfeeding increases cognitive (brain) development, visual development (less chance of nearsightedness), less chance of infection, and less chance of all types of disease (now and later in life))
• Consider the use of breast-pumps. One experienced mother recommends the Medela pumps - http://www.medelabreastfeedingus.com/ (I have no financial interest or affiliation with Medela.)
• NO cow’s milk before 12 months
• Soy milk does NOT have enough nutrients for infant. When unable to breast feed, use infant-formula
• NO juices before six months
• NO cow’s milk before 12 months (because of the risk of causing anemia which is very serious)
• NO honey
• Do NOT introduce solid food until your doctor says the infant is ready. (DEFINITELY NOT BEFORE 4 MONTHS. If your doctor tells you to introduce solid food before 4 months, seek another doctor - a second medical opinion.) Food may be introduced after 4-6 months depending on the individual case.
• Mothers should consult their doctor before taking any medication (over-the-counter or prescription) and any alternative medicine/supplements/herbals because they may pass into the human milk.
• Discourage the use of artificial nipples and pacifiers until breastfeeding is well established at about 1 month of age.
• Have frequent feedings to maintain an adequate milk supply

For more infant nutrition and health information, go to:

http://www.nlm.nih.gov/medlineplus/infantandtoddlernutrition.html

http://www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=2&tax_subject=395&topic_id=1686&placement_default=0

To search for more reliable and accurate infant nutrition and health information, use my customized health and medical search engine at:

http://spirfit.blogspot.com/2009/07/reliable-health-and-medicine-customized.html


Copyright: © 2009, This document is the sole property of Amadeo Constanzo. You may use this article for your web site, blog, or e-zine only if you include the following statement and web link- "Amadeo Constanzo is a leading spiritual nutrition and health expert. Free teachings from him can be found at stanzo.blogspot.com and spirfit.blogspot.com". You automatically have permission to post this article if you include the above statement. Otherwise, permission requests could be sent to healthsciencewriter@gmail.com

8 Habits to Increase Your Metabolism

This is a re-post from a year ago. I am re-posting because it is a very important lesson that many may have missed.

Are you trying to “lose weight”, slim down, look better, decrease your chances of diseases, live longer, and feel better all the time? If any one of these is your goal, then increasing your metabolism is where you must place your first focus. Your overall weight should not be your first focus. See my blog entry Do You Really Want to Lose Weight for more information about the
counterproductive focus on overall weight.

Your body’s rate of using calories, or “metabolism” can be measured by RMR (Resting Metabolic Rate). Your RMR indicates how fast your body burns calories at rest. The higher your RMR, the “faster” your metabolism, and the better it is for the aforementioned fitness goals.

Here’s the good news. Because of our bodies’ adaptive abilities, we can train our bodies to increase its RMR. Although I can write an entire chapter about this, I will simply offer here a list of habits that will progressively increase your metabolism as you gradually incorporate them into your life and stick to them. I recommend starting with 2 – 3 of these habits.

Here are the habits that will greatly increase your RMR over time:


Habit 1: Drink
at least 8 glasses of water per day.

Dehydration impairs your metabolism. You should drink at least 8 glasses of plain water per day. This would be in addition to other liquid beverages you may drink through out the day. For example, I would not count a glass of milk or a cup of tea as a glass of water. You may drink water hot or cold. In TCM (Traditional Chinese Medicine) and in martial arts, it is taught that drinking hot water may be better for chi (or internal energy). However, from the standpoint of what’s known in science to increase your metabolism, drinking water hot or cold would be fine.

Habit 2: Incorporate a well-designed exercise program
that includes strength training (such as weight training)

It is well known in exercise science that increasing your lean muscle content will increase your RMR. Unfortunately, many people (especially women) erroneously hesitate to do strength training, because they fear getting big muscles. I must tell you that IT IS VERY HARD TO GAIN BIG MUSCLES, even for men. You will not gain big muscles that easily.
If it is that easy, there would be a lot of Mr. Olympias walking around. Also, it is typical for many women aiming to lose weight to be disappointed or hesitate when their overall weight does not drop initially, or they may possibly even gain. There may be an initial gain in weight but this is okay if it is weight gained from weight training. Weight training will increase your muscle mass and bone mass WHILE increasing your metabolism, and therefore beginning to slim you down and make you look better in the long run (if you stick to it). Your metabolism is significantly increased after each workout and stays increased for 30 minutes to 48 hours (yes, hours) depending on the individual, age, intensity and type of workout, and how well the workout is designed. Also, you should consult an exercise professional with a strong background in exercise science and knowledge beyond science. Feel free to contact us at healthsciencewriter@gmail.com for a free consultation. (Check first with your doctor before beginning any exercise regimen.)

Note: One should not panic or be disappointed about overall weight in the first few months. Increasing muscle weight and bone weight (while decreasing the fat weight) is good even if
you long term goal is to get slimmer. It is best not to be focused on overall weight.
Instead of using weight to monitor your progress, measure your waist and take photographs of yourself (wearing the same clothing) at every stage of your progress. This makes a lot more sense to do, especially if your ultimate goal is to look slimmer and look better.

Habit 3: Have
breakfast everyday

Skipping breakfast is the worst thing you can do to your metabolism. If you have the bad habit of skipping breakfast, you are giving your body the cue to slow down your metabolism everyday. Simply put, no food (or energy intake) in the morning will cause the body to have the tendency save calories by slowing down your metabolism. Even if you are on the run and have no time, have at least a glass of milk.

Habit 4: Eat smaller portions, but more times daily

Don’t starve yourself and don’t over-stuff yourself at each meal. The right way (and the
easy way) is to aim to eat smaller meals, but you may eat more times daily. From my own personal experiences and the experience of clients, you will end up eating less overall without having to starve yourself. Starving yourself or “going on diets” is the worst thing you can do, because your body will respond by slowing down your metabolism. Therefore, you should eat more times daily, but eat smaller portions. This will cause the body to increase your metabolism.

Habit 5: Eat from good protein sources

Protein builds slim lean muscles and organs that increases the usage (or burning) of calories. Adequate protein intake along with a well-designed exercise program (including resistance training) will surely increase your metabolism. Good protein sources are low fat milk, egg whites (without the yoke), fish, and beans. Avoid meats attached with fats.

Habit 6: Eat good carbohydrates. Eliminate or greatly reduce bad carbohydrates.

Complex carbohydrates like brown rice are good for you at the right amounts) Simple carbohydrates are bad carbohydrates- such as table sugar - you should avoid. Eliminating all carbohydrates from your diet is a horrible idea from the viewpoint of increasing your RMR (requiring exercise). It is absolutely crucial to have adequate carbohydrate intake in order to provide energy, desire, and mood to workout. Lack of good carbohydrates will cause you to feel sluggish and
irritable. When you are sluggish, you are less likely to stick to habit 2 (proper exercise). In addition, lack of good carbohydrates will cause the body to have an inadequate supply of protein (because the body will use the protein for energy instead). This will therefore decrease your RMR. You must eat good carbohydrates (with adequate fiber and nutrients).

Good carbohydrates include fruits, vegetables, brown rice, whole wheat bread, whole grain cereal (without added sugar), whole wheat pasta, and anything whole wheat or whole grain. Note also that carbohydrates should not exceed 30% of your diet, even good carbohydrates (with the exception of fruits and vegetables. You could have as much fruits and vegetables as you like.) Bad carbohydrates to avoid are table sugar, candy, pastries, and processed food containing flour and starch.

Habit 7: Along
with a balanced diet, take a multivitamin daily (but check first with your doctor)

Taking a multivitamin with a balanced diet will ensure an adequate intake of vitamins and minerals. This will in turn ensure that all your calories (from carbohydrates, proteins, and
fats) are effectively put into use. This will also ensure that your proteins are effectively put into use to rebuild structures which will maintain and increase your metabolism. Be cautious not to choose vitamins with mega-doses. Choose multi-vitamins that do not exceed 100% of daily values. There are many vitamins with "mega" doses that can be dangerous. Personally, I take a Centrum daily. (I have no affiliation with Centrum.)

Habit 8: Get one more night of adequate sleep (7-8 hours) than you already do

Expert scientific reviews of studies up-to-date have shown that lacking sleep is significantly correlated with being overweight and obese. Although the mechanisms have not been ascertained yet, one possible way inadequate sleep may cause unhealthy weight gain may be by decreasing RMR.

I, however, understand that in today’s society, it is not easy to get enough sleep with all the demands of our work and our family life. Eight hours of sleep per night is easier said than done. For however many nights of adequate sleep you have (per week), add
one more night of adequate sleep (per week) than usual. If you currently only have one night per week of adequate sleep, then you should now try to do two nights of adequate sleep.
This is completely do-able. This is according to the life principle of “one step at a time”. Also, it is the principle of doing a little bit better than we did previously. It will make a huge difference.

To maintain or increase your metabolism, you must avoid dieting, fad diets, yo-yo dieting, or drastic decrease of caloric intake (starving yourself). All these quick-fix methods will cause the body to slow down its metabolism. This is why so many lose weight in the short-term but end up gaining the weight back. In most cases, they gain more weight than they started with.

You may be thinking, these 8 habits to increase your RMR are a bit much to apply all at once. I agree that it may be a bit much to realistically apply all at once. This is why I recommend starting with one to three of these habits. After three of these become firmly established habits after awhile, add a 4^th habit. Then a 5^th, and so on. The key is to do it gradually and progressively. "A journey of a thousand miles begins with one step at a time." From my experience with clients and my own personal experience, focusing on progressively adding these habits to your life to increase your metabolism is the most effective way to begin your journey toward your physical fitness goals.

Copyright: © 2009, This document is the sole property of Amadeo Constanzo. You may use this article for your web site, blog, or e-zine only if you include the following statement and web link- "Amadeo Constanzo is a leading spiritual nutrition and health expert. Free teachings from him can be found at stanzo.blogspot.com and spirfit.blogspot.com". You automatically have permission to post this article if you include the above statement. Otherwise, permission requests could be sent to healthsciencewriter@gmail.com

Shu Chan 陳樹中

Does Smoking Cause Wrinkles?

Is it a myth or fact that smoking causes wrinkles? Fact. For a brief explanation by a Mayo Clinic dermatologist, go to http://www.mayoclinic.com/health/smoking/AN00644

SMP Walk - Harnessing Power of Your Mind for Healing

An extremely important lesson about a very simple way to harness the power of your mind and your forgotten ability, especially if you or someone you know is facing a health crisis - http://stanzo.blogspot.com/2009/08/facing-uncertainties-part-4-harnessing.html

This is especially important where your doctor can only give you the treatment, and now it's - wait and see. Wait and see how your body reacts to the chemotherapy. Wait and see how your body reacts to the surgery, and hope that the body keeps the condition from coming back. In these common "wait and see" situations, you can significantly improve your chances by harnessing the power of your mind with SMP-Walks.

Also, you may use SMP-walk to engage your mind to achieve the physical shape you aim to be. You can do SMP-walk while you are walking on the treadmill, spin cycle or stationary bike, or the elliptical. (Now there's no reason to be bored when you are on a cardio machine.)

Copyright: © 2009, This document is the sole property of Amadeo Constanzo. You may use this article for your web site, blog, or e-zine only if you include the following statement and web link- "Amadeo Constanzo is a leading spiritual nutrition and health expert. Free teachings from him can be found at stanzo.blogspot.com and spirfit.blogspot.com". You automatically have permission to post this article if you include the above statement. Otherwise, permission requests could be sent to healthsciencewriter@gmail.com

Shu Chan