Since Sugar got our attention last week, fat came knocking and we didn't want to leave it out! So here is the skinny on fat including why we need it, what types hurt us and a new way to relate to fat.
Why do we need fat?
Because it fulfills a variety of roles for the body. Fat is an energy source. It helps us metabolize (aka. properly use) key vitamins and minerals. Fat helps us regulate body temperature. It helps our blood clot properly and it even provides protection for vital organs.
Fat is also a major building block! Fat forms the wall of every cell in your body! You are made of cells. Without fat, how could your cells maintain the form they need to function?
Are you starting to see how fat is not only functional but also fundamental? We hope so!
What Types Of Fat Hurt Us?
Manufactured fat is the most harmful. In every day terms these are "trans" fats which we like to think of as "transformed" fats because that's exactly what they are. A trans fat is a fat molecule that has been transformed in a lab to change its state of matter.
This process is called hydrogenation and it changes a liquid fat like an oil into a solid fat like lard. A solid fat lasts longer, making processed foods last longer before they go bad. While they make the food expiration longer, they make our expiration shorter!
Per Harvard Medical School, "for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%". Trans fats have also been linked to increased insulin resistance which means a higher chance of having type 2 Diabetes as well as increased level of harmful, blockage causing LDL cholesterol.
Saturated fat, that's solid at room temperature, can hurt us as well. The good news is, studies show that when saturated fat is 10% or less of our fat intake, it's risk at causing harm reduces noticeably.
What do we do now?
The best thing to do is eat fats that come from whole foods, instead of fats manufactured in a lab. Specifically poly and mono-unsaturated fats (aka. liquid at room temp or close to it). Some saturated fat is ok and it's recommended to be no more than 10% of your calorie intake from fats that are solid at room temperature. For a 1500 calorie diet, 10% saturated fat = roughly 17grams.
Designed delicious as they are, healthy fats include those found in nature. This can include both plant and animal sources such as lean meats, low fat dairy, nuts, seeds, high fiber carbohydrates (5g or more per serving), eggs, and oils not produced in a lab such as olive, coconut, avocado and fish oils.
Now that you have the skinny on fat, keep an eye out for the 4-letter work "TRANS". Find a way to eat more whole foods with naturally occurring fat content and avoid foods where the fat is manufactured and added in.
In this week's Newsletter we shared the not so sweet truth about sugar...
The bottom line is that too much sugar puts you at higher risk for heart disease, obesity, hypertension, diabetes, fatty liver disease and can even cause damage to the neurons in your brain.
This is probably enough to scare you away from something sweet, however, if your sweet tooth has a STRONG HOLD we also gave you some options on how to choose better options. One of those options was to make your own healthier ice cream!
INTRODUCING BANANA ICE CREAM!!!!
It is super simple to make and it gets that sweet tooth to CHILL out, plus with more fiber it will leave you feeling much more satisfied compared to its super sugary counterpart!
Banana Ice Cream
splash of milk of choice (we recommend almond or coconut)
optional: flavoring of choice (cinnamon, unsalted organic peanut butter, cocoa powder)
slice the banana into small pieces, freeze for at least 2 hours
place all ingredients in food processor and BLEND
GET A SPOON AND ENJOY!!!
You can really get create with the flavoring choice, just make sure you are not adding candy or other sugars which would defeat the mission for a healthier treat.
This weeks blog is short and sweet because we want you to go take action! To get right to the point, here's what's at the heart of this week's message.
You are responsible for change in your life. Sounds simple, right? However, this responsibility has a few per-requisites.
First off, did you know you can create change no matter how old you are?
Biologically, the bodies ability to adapt and change is not less capable than it was before.
Psychologically, you have more wisdom and information to believe change is possible than you have at any earlier time in your life.
So, if you believe as many folks do, that change is something you wait for, as well as, something you cannot control; this weeks blog is especially for you.
Follow this short exercise to test the theory that You Can Create Change.
Step 1: Stand or sit in a comfortable position. Set a timer for 1 minute and notice how your body is feeling today. When the timer goes off, make a mental note of what happened in that minute and what you noticed.
Step 2: Now, raise your shoulders to your ears and lower them back down. Just move gently, nothing crazy or big. Notice how it feels to move your shoulders up and down. Rate how it feels on a scale of 1-10 where 1 feels painful or undesirable and 10 feels wonderful. Now ask yourself, do I want this motion to feel better? To which we say Why Not?
Step 3: Think of how you want it to feel as your shoulders move up and down. Now think of what you want it to feel like WHILE you move your shoulders. For instance, I want my shoulder to float up and glide down comfortably. Move your shoulders again, up and down, up and down, up and down while you think about the change you want to make and the experience you want to have.
Step 4: Compare what it feels like now. Are you at the exact same number on the 10 scale or is it different? Did you notice a change simply by thinking about how you want it to feel?
If your number on the 10 scale changed, Congratulations! You just created change.
Practice these steps with anything you want to be different. Simply notice, set a goal, do or be different and compare. More often than not, you may be surprised just how fast you can make change happen!
In this week’s newsletter we share 3 tips to maximize your exercise experience. Here we focus on taking one of those ideas a bit deeper to discover just why it’s so important.
Let’s start with a question.
What is your relationship to challenge?
When we think of a challenge some of us may immediately recoil as if we just placed our hand over a hot stove. Others will stand up taller and feel emboldened to take it on. These are of course two ends of a spectrum with many choices in between.
You may be asking, what’s important about this question?
Well, the results you get from any exercise you do are directly related to your relationship to challenge. Here’s the part where we share a basic rule of exercise science and physiology called the overload principle.
In order to achieve results from exercise, it requires overloading the body with more challenge to the muscles then they normally face. This means just getting up and moving more, while having some benefit, does not produce results as well as working beyond your normal routine both in amount and intensity.
With overload as a requirement for results, it can make regular exercise seem even more undesirable when we see challenge as something to avoid. Luckily it doesn’t take much to make things drastically easier. You just need a new perspective.
To that end, we leave you with this question to ponder in the hope that it will take you one step closer to opening to challenge.
What is a positive way for you to relate to challenge?
By creating a story for yourself that affirms your relationship to challenge in a new light, you open yourself to a new experience and greater results from your workouts.
Did you know that your ability to create and store memories is primarily dependent on one area of your brain? It's called your medial temporal lobe. An article published in the LA Times this month highlights researchers exploration of this critical brain function and we just had to stop and tell you about it!
We'll cut to the chase to spare you the suspense!
The study focused on healthy adults between 45-75 years of age and found when they spent 3-15 hours per day sitting down, they lost 2% of the thickness in our medial temporal lobe. This translates to a direct loss of brain cells in the area of our brain that is responsible for learning and memory.
So, this weeks motivation for you to move starts with one action: standing up. If you can stand up, do it.
Stand while you wait for a table at a restaurant. Hold or suggest a standing or walking meeting at work. Whenever you can, channel you're inner Gloria Estefan and "Get On Your Feet"!
If you have bone or joint problems or challenges with your posture; simply standing can be quite uncomfortable. This means it may take getting stronger and more mobile before you can stand for long periods and this is perfectly okay. One of the benefits from our exercise programs at Defy Aging, besides being fun and playful, is improvement to your mobility and posture.
Simply trying out our 3 week FASTSTART program can help you make big changes in very little time.
Always start where you are now. If you can stand, do. If you can't, do something to help support your ability to stand. Your brain will thank you!
This week we are paying homage to awareness. Simply put, awareness is your ability to know and perceive. Some of us naturally "think" through things while others "feel" or perceive experiences and facts.
Regardless of your go to style of processing information, what's important is that changing your lifestyle, actually means changing your awareness. It is the willingness to know and perceive more about yourself and your choices that creates a foundation for long term change.
We all have habits of behavior that affects our health in a variety of ways. This can include the traditional and most highly focused on aspects of nutrition and movement. It can also include areas of your life such as how you respond to stress, how comfortable you are connecting with others or your work habits.
At the end of the day, everything you do is all connected. The first step towards health and well being at any age is noticing these connections.
When you see what is and is not supporting your body and mind, something magical happens. With awareness comes options and with options comes the opportunity for new choices.
This week, we ask you to be honest with yourself and find one thing you can practice being more aware of. It may be related to any of the above topics or it may be the one thing you automatically think of as you read our blog today.
Catching your unhealthy or unhelpful patterns and habits takes turning an eye inward and being willing to know and perceive more about yourself. As you do this, your willingness to change as well as your access to choice expands.
Wishing you a week of expanded awareness and openness to change!
This week we are combining two of our previous blog topics to help you create forward momentum in this season of growth!
A few weeks ago, we talked about allowing the season of Spring to help you reflect on what you want to bring into your life now. If you haven’t read that blog yet, feel free to take a look here: http://www.defyagingsolutions.com/blog/2018/3/21/spring-forward.
You can also start fresh here by asking yourself; “What seed of thought or action have I been sitting on?” Jot down the first thing that comes to mind.
With Spring holidays behind us and weeks until summer arrives, you have time to hit the re-start button, reevaluate what’s important to you now and choose an area of growth for yourself.
Earlier this year, we also spoke about what makes a good goal. Here is a reminder from that piece, http://www.defyagingsolutions.com/blog/2018/3/12/what-makes-a-good-goal.
“Good” goals are those that support you and bring about an outcome or experience that you value where value means something that is emotionally significant to you.
Now, let’s tie it all together. Go back to January, when the year was fresh, and you thought of what you wanted to accomplish in 2018. There is usually more than one thing, but for this exercise, pick what stands out as the most important according to hindsight and circumstances as they are now.
Ask yourself again, keeping the clarity of hindsight in mind, “what intention do I still need to take action on?” and write this down.
Then add, “what does it look like to take action in a way that is meaningful to me?”.
Spring is the season of new beginnings, which by the way, does not mean it has to be brand new. It can be re-newed and brought back fresh with the clarity of hindsight, the intention of growth and the permission to begin again.
This week, give yourself permission to begin again and bring new life and opportunity to whatever is calling to be paid attention to now.
This week, we are getting out of the way! We are dedicating our blog space to our members since stories are best when told from the source!
Here is what people say about their first 3 weeks with Defy Aging Solutions:
“I feel energized and focused to move ahead to each of my personal goals. If you are in the place to make changes, in your physical and mental well being this programs offers a good opportunity.”
Ilene F. (Calabasas)
“Enjoyable and fun. As a Nurse Practitioner and Certified Advanced Diabetes Educator, I am so amazed at the changes in strength, body composition and mental activity - so little effort for so much result. Quick and easy way to get results. I had so much fun. Loved the instructors and making new friends.”
Debra L., NP, CADE (Woodland Hills)
“Great experience!! Did not feel that I was pushed too far - just right. Well worth the time spent looking forward to more classes on a permanent basis.”
Baird N. (Calabasas)
“I feel my strength, stamina and endurance have definitely improved. My mind is calmer and I have found myself able to focus more intensely. This program has given me more strength for the day and I feel refreshed now on a regular basis.”
Victoria D. (Woodland Hills)
If you haven't called us yet, it's time. We are here, ready and waiting to welcome you to our fun and fantastic community!
When was the last time you got to go out and play?
Play is an important part of our experience because it engages curiosity, laughter, connection and enjoyment. As adults, we lose the value of play somewhere in our thirties and most people never get it back.
This is one aspect of Defy Aging Solutions' programs that many of our members are surprised by. In fact, we have a number of self-reported exercise haters even though they love to come play with us!
One of the biggest misconceptions about exercise is that there is only one way to do it right. This could not be farther from the truth and contributes to that lack of creativity and potential for fun that is an important part of healthy movement. For not only is there more than one way to exercise, there are a variety of important components of exercise that make you successful at doing it.
For instance, exercise needs to move your whole body! Not just one part and not just in one way. When you look for ways to get moving, it needs to move all of you.
Speaking of movement, an effective exercise program also focuses on your mobility and has strategies for improving it. This may include stretching, myo-fascial release and other techniques that not only get you moving but also help improve the quality of your movement.
Wait a second, I got all technical and forgot where I started with this today! PLAY! What is most important about an effective exercise program is that it be fun, engaging and something you WANT to continue.
Incorporating games, memory work and new movement patterns into your sessions is how we keep things playful, fun and interesting for our members.
If it sounds too good to be true that you can exercise and enjoy it too, you’ll have to come see for yourself. Come play with us at Defy Aging Solutions and experience what it’s like to have fun while being healthy!
This week we are using the change of season to inspire growth!
Traditionally the season of birth and re-birth, Spring offers us the opportunity to reflect on what we want to bring to the forefront in our lives; to notice where we are ready to grow and step forward.
In our studio this spring, we are increasing in number with the addition of new coaches to support our growing programs. The new energy in our space allows our members to grow as they adapt to having the support of new people in their lives.
The arrival of Spring offers you the opportunity to ask, where in my life am I ready for something new?
At this life stage, there may be built in opportunities for “new” such as supporting family in their life changes, grandchildren being born or career changes.
Because so much is happening in and around us, it can be easy to ride the wave of what’s new in the lives of others and never reflect on what we need.
Take a minute with us this week to honor spring by sitting still with this intention. Welcome the change of seasons by imagining the new growth and energy you most want in your life now.
This week we are taking you on a journey of discovery into what makes a good goal. To start, we need to clarify language as the word “good” might spark a reaction from some. So here is what we mean.
“Good” goals are those that support you and bring about an outcome or experience that you value.
The VALUE factor is the biggest component of what makes a goal good for us. When we set goals for an outcome that is not truly connected to our values, inherently the goal is less motivating and less likely to be met.
This can get complicated when we put goals in the context of the social, religious, familial and professional aspects of our lives. No matter what the circumstances, there are things in life that are non-negotiable to each of us. Connecting our actions to a larger importance ultimately makes them easier to aim for.
Laura Carstensen, director of the Stanford Center on Longevity describes, "When you focus on emotionally meaningful goals, life gets better, you feel better, and the negative emotions become less frequent and more fleeting when they occur."
So, the first step in goal setting is reflecting on what is most important in life. Connecting every day actions to something personally meaningful, makes it easier to maintain our commitment and consistently take action.
At Defy Aging Solutions, we dream of a world where aging is embraced while everyone keeps moving and feeling better with each passing day.
Call us today to schedule a tour and see how Defy Aging Solutions can help you connect to what’s most important for you.
From the moment we are born until the minute we leave the earth, we are constantly changing. Change is the one thing we all experience together throughout our lives. The most common forms of change often hit closest to our fundamental needs such as relationships, residence, location, work and money. Because of this, it can be easy to see change as a negative and something to be avoided.
We are opening this topic because knowing your relationship to change can predict your relationship to aging. When we see change as a negative, we also see any outcomes or results of that change as negative. This inhibits our ability to imagine beyond what we think is possible, limits our openness and therefore our possibilities.
When you think about change, how do you feel? Is it something you are open to, something you’d prefer to avoid, or do you fall somewhere in the middle?
This week, we encourage you to notice your reaction to the idea of change and see where and how that reaction predicts your willingness to engage with change.
At Defy Aging Solutions, we accept that change happens. We use this truth to our advantage by creating positive change through our commitment to move better, feel better and have more energy.
According to Simon Tan, Psy.D., A.B.P.P., a clinical neuropsychologist at Stanford University Medical Center; some of the most common misconceptions about aging include the ideas that people of a certain age are rigid in their thinking, are losing their capacity for learning and are all similar simply because of their age.
As you know, these misconceptions are far from the truth!
No matter what your age, the human mind and body never loses its capacity to learn and adapt. While we may grow stronger in our commitment to beliefs and values, our openness to new ideas often increases as we know the value of collaboration and community.
With experience, openness and an ability to learn, comes great diversity. Dr. Tan describes that there is more variety and diversity among older adults than in any other age group. No wonder we created Defy Aging Solutions to bring light to the true possibilities aging holds for us all!
This week, we ask you to pick one stereotype of aging and see exactly how it does not accurately describe you. See how you are vibrant, dynamic, and ascending to the growth and development you’ve been working towards throughout your life.
At Defy Aging Solutions, we know that all you wish and hope for in your years to come is best accomplished from a state of well being and good health. We work to support you and your most cherished values by igniting your potential with our clinically based fitness programs and our emphasis on fun!
Join us in our mission to change the way the world sees aging one person at a time! The journey starts with you!
We don't often think of ourselves as a work in progress. When we get to a certain age, we think of ourselves as a project. We say project because many of the people who come to Defy Aging Solutions curious about what we do, feel like they have one thing or another to fix, change or improve about themselves.
The focus is on the one thing such as their weight, their balance, their joints or their fear of falling. This week's blog is about reminding you of your big picture. You are so much more than the parts of yourself that you focus on.
At Defy Aging we aren't just about exercise. We are about YOU. Our work is for all of you. Our members will quickly tell you, you may get improvement in that one thing AND we hope you'll notice the connection between that one thing and the rest of you.
YOU are the best project you'll ever work on. Regardless of age, research shows that there is no down side to moving more. There is no adverse outcome from connecting socially with others and the human body isn't done growing and changing until its actual end.
Make yourself the project. Make YOU the work in progress and come visit us at Defy Aging to see just how you can get started recreating yourself at any age.
In language, we speak of balance in relation to measurement. The definition for balance uses words like “even distribution”, “equal and correct portion” and “a steady state”.
This make sense when we are able to use an actual measurement outside of ourselves. But how do we measure and understand our own ability to balance?
That’s an internal experience and there are few tools for the average person to use to understand exactly what’s going on in order for us to literally balance.
Lucky for us, all it takes is a shift in our perspective. The definition above gives you one way to look at balance. In today’s blog, we ask you to try on another.
What if instead of precise measurement and control or even distribution of weight; balance simply takes movement?
When you stand still, you are not actually motionless. There is a constant state of action and reaction between the systems of the body. This make you seem still.
I’m referring to your proprioception here. Proprioception is your ability to know where your body and all its relative parts are in space.
When you practice balancing by moving, it improves your ability to know and to choose where you are in space.
Even when you trip or miss a step, your ability to recover improves if you’ve practiced responding to the ways in which your feet hit the ground.
From this perspective, balance isn’t something you lose unless you stop moving. Likewise, when you start moving and keep that momentum going, your balance will improve.
Need to generate new momentum for yourself? Come join our Fast Start Program. It’s a short term commitment (just 3 weeks) for a long term gain and a good way to test the theory that more movement improves your balance!
Ever feel like you get over one hump and the beginning of another is directly ahead? The seasons of the year can feel this way and there’s a very good reason!
While spring is a time of abundant growth and potential. The winter months are meant to gather energy and strength for the busy seasons ahead. This week we want to encourage you to stay present in the winter season that is still here.
Just like the holiday slide that happens from October to January, we are now facing the ramp up to spring! It starts this weekend with the Superbowl and ends somewhere near Memorial Day, the true start of summer.
During this time, it is easy to get "busy" and drop the many visions and intentions we held for ourselves just 4 shorts weeks ago. This week we ask you to take a moment to remember your new years. Remember how you felt, what you hoped for in 2018 and write it down.
Make a point to bring your vision back into this moment and store it for yourself like the squirrels have stored their nuts for winter. There is something to gather that will make these hopes become a reality.
At Defy Aging Solutions, we gather strength, balance, mobility and community. We do this every day and remind you to do the same so that your best self can emerge.
This week we are addressing a very common question we get from members and visitors when they walk into our studio and see the specialized system we have for monitoring everyone’s heart rate during their workout.