posted Feb 5, 2012 3:43 PM by Women Retreat
[
updated Feb 5, 2012 3:45 PM
]
Know the Symptoms
The first step toward surviving a heart attack is learning to
recognize the symptoms. The most common signs of heart attack in both
women and men are:
-
Unusually heavy pressure on the chest, like there's a ton of weight on you
Most heart attacks involve chest pain or discomfort in the center
or left side of the chest. It usually lasts for more than a few minutes
or goes away and comes back. It can feel like uncomfortable pressure,
squeezing, fullness, or pain. It may even feel like heartburn or
indigestion.
-
Sharp upper body pain in the neck, back, and jaw
This symptom can include pain or discomfort in one or both arms,
the back, shoulders, neck, jaw, or upper part of stomach (not below the
belly button). Pain in the back, neck, or jaw is a more common heart
attack symptom for women than it is for men.
-
Severe shortness of breath
This symptom can come on suddenly. It may occur while you are at
rest or with minimal physical activity. You may struggle to breathe or
try taking deep breaths. Shortness of breath may start before or at the
same time as chest pain or discomfort, and can even be your only
symptom.
-
Cold sweats, and you know it's not menopause
Unexplained or excessive sweating, or breaking out into a "cold sweat," can be a sign of heart attack.
-
Unusual or unexplained fatigue (tiredness)
Sudden and unusual tiredness or lack of energy is one of the most
common symptoms of heart attack in women, and one of the easiest to
ignore. It can come on suddenly or be present for days. More than half
of women having a heart attack experience muscle tiredness or weakness
that is not related to exercise.
-
Unfamiliar dizziness or light-headedness
Unlike in the movies, most heart attacks do not make you pass out
right away. Instead, you may suddenly feel dizzy or light-headed.
-
Unexplained nausea (feeling sick to the stomach) or vomiting
Women are twice as likely as men to experience nausea, vomiting,
or indigestion during their heart attack. These feelings are often
written off as having a less serious cause. Remember, nausea and
vomiting may be signs that something is seriously wrong, especially if
you have other symptoms.
If you have any one of these symptoms and it lasts for more than five
minutes, call 9-1-1 for emergency medical care. Even if your symptoms go
away in less than five minutes, call your doctor right away—it could be
a sign that a heart attack is coming soon. Don't waste time trying
home remedies or waiting for the feelings to pass on their own.
Remember, quick treatment can save your life.
How can I tell if my symptoms are caused by a heart attack?
Many women aren't sure what is wrong when they are having a heart attack. Just ask Jane:
"Early one morning I started having pain in my neck and back
and I was sweating a lot. It felt like my body was going out of
control! It never crossed my mind that I could be my heart. Just to be
on the safe side I had my husband take me to the hospital...I was
shocked when the doctor told me I was having a heart attack."
Did you know?
Not all women have chest discomfort or other common symptoms during their heart attack. When in doubt, check it out.
""
Looking back, many women say that they felt "off" or that something
was "just not right" before their heart attack, but they didn't realize
their symptoms could be related to their heart. It is important to
realize that not all heart attacks feel the same. Although some are
sudden and intense, others may start slowly with mild pain or discomfort
and/or other symptoms, which can come and go over several hours. Not
all women have common heart attack symptoms such as chest pain or
discomfort.
Many women have symptoms like sweating, tiredness, and nausea
sometimes. The most important thing to remember is that new symptoms, or
a change in the pattern of your existing symptoms, are cause for
concern. Call 9-1-1 right away if you have symptoms that are:
- Different from what you have felt before
- Stronger than usual
- Last longer than usual
- Occur with less physical effort than usual
The only way to be sure if you're having a heart attack is for
hospital emergency department staff to examine you as soon as possible.
Trust your instincts and remember that you know your body better than
anyone. When in doubt, check it out.
"Even though I had no idea what was happening to me, a small
voice told me to call 9-1-1. Tests at the hospital quickly showed I was
having a heart attack. Five years later I'm doing well, but I am still
haunted by what might have happened if I hadn't listened to my
intuition." —Susan
What if I have heart disease?
If you have been diagnosed with heart disease, you are at high risk
for a heart attack. It can sometimes be hard to tell heart attack chest
pain from routine chest pain (called angina). If your doctor has
prescribed nitroglycerin for chest pain, call 9-1-1 if your symptoms do
not go away within five minutes of taking the pill. If your symptoms are
different, stronger, or last longer than usual, call 9-1-1 right
away—it could be a heart attack.
Did you know?
The symptoms of a second heart attack can be different from the ones you had during your first heart attack.
Women who have already had a heart attack are also at high risk for
another one. The symptoms of a second heart attack are not always the
same as the first. Call 9-1-1 if you have any of the symptoms of heart
attack, even if they are different from the ones you felt during an
earlier heart attack.
By knowing all the symptoms of heart attack and recognizing that
different people may have different heart attack symptoms, you have
taken the most important step toward being prepared. The next section
will teach you what to do if you notice these any of these symptoms, and
why it is so important to act fast.
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posted Aug 7, 2011 3:37 PM by Women Retreat
[
updated Aug 7, 2011 6:47 PM
]
A set of concentration exercises, known as "The Original Five Tibetan Rites of Rejuvenation" has been published in the western world by Peter Kelder in 1939. Due to unprecedented effectiveness of these simple concentration exercises it gainsg considerable popularity. According to Tibetan Lamas, these exercises aim to o stimulate spinning of all chakra vortices o balance the activity of all chakras Even if only a part of above aims is achieved, the impact of these exercises seems to extend far beyond their physical benefits. The most important in all Tibetan exercises described below seems to be a conscious synchronisation of breathing with physical activity. For best results, I strongly advise anyone to practice basic 4 stage breathing techniques ( inhale, hold, exhale, hold empty lungs) before trying Tibetan Rites. If the intensity of the exercise is excessive, not only such exercise is not beneficial, but may be even harmful. If you are "loosing your breath" for example, it is a sign that the body has entered an anaerobic (low oxygen) emergency mode of operation and it is a fair warning from your body and mind that you should slow down. One method of assessing the right level of physical activity for you is to observe your pulse rate. If it exceeds 90-100 - you should slow down. Another good gauge is this: if you feel comfortable continuing the exercise (Tibetan, yoga, jogging, walking, skating, roller skating, tennis etc.) over long periods of time without strain, this level of activity is right for you. Note, that with training you can increase the intensity of exercise. After exercising at the right intensity you should not feel tired. On the contrary, you should be more energetic and, most importantly, have clearer, sharper mind. We should enjoy whatever we do, shouldn't we? Applying the above advice to Five Tibetan Rites, you should not get too enthusiastic about overdoing them. Although they are very simple, the main emphasis should be on breath synchronisation and fluency, rather than on speed and number of repetitions. Tibetan Lamas recommend starting with 3 repeats and gradually building strength and skill to reach 21 repeats. Performing more than 21 repeats, according to Lamas, is redundant and therefore not necessary |
posted Jun 5, 2011 12:31 PM by Women Retreat
[
updated Jun 5, 2011 12:39 PM
]
"call to action"
Children and youth aged 6 - 19 at greatest risk for a sedentary lifestyle.
May 25, 2011
Get Active Toronto today released its 2011 Report on Physical
Activity in Toronto that revealed continued lower rates of physical
activity among school age children particularly low for young girls.
While at the same time, Toronto is experiencing the highest
participation in interschool athletics in the last five years.
According to Medhat Mahdy, Chair, Get Active Toronto this
year’s report shows some improvements but still much more work to be
done.
“We are encouraged that there is an increase in sports
participation at schools in Toronto, the highest in the past five
years...but at the same time still overall low rates of physical
activity among children and young adults age 6-19,” said Mahdy.
“We need to encourage behaviourial changes that increase
fitness levels, in fact, the research indicates that something as simple
as walking to school is a positive indicator towards children achieving
the recommended levels of physical activity,” he added.
Get Active Toronto (GAT) wants to build partnerships and
collaborations with organizations across all sectors to work through
barriers to physical activity and improve the social determinants that
will make Toronto a healthier more active city by 2020. One step towards
this goal is through GAT’s partnership with Playing for Keeps. The
goals of Playing for Keeps initiative aligns with Get Active Toronto’s
and together we will create a legacy of healthier, more active and
stronger communities and a deepened sense of belonging by leveraging the
2012 Ontario Summer Games and the 2015 Pan/Parapan American Games.
2011 Get Active Toronto Report Highlights:
- Lower rates of physical activity among young girls
- The Get Active Toronto 2011 report revealed that only 4% of girls
aged 6-19 compared to 9% of boys accumulate at least 60 minutes of
moderate and physical activity at least six days a week. In addition,
participation in sports by young women is significantly less than males.
- Schools report that resources, space and time in
the school day are still lacking to ensure the required level of student
physical activity - Currently only 14% of children and youth
meet appropriate physical education levels. 37% of schools report that
they lack adequate space; 38% of schools say they need more time in the
school day; 77% need more resources.
- Increase in interschool athletic participation over the past five years –
At the secondary level the number of teams has gradually increased over
time and the latest results show the highest level both in terms of the
number of team and the number of student participants. It was also
reported that boys participate in secondary athletics in greater numbers
than girls, 60% to 40%. Fewer than 10% of the secondary level sports
teams are classified as co-ed.
- Walking to school increases overall physical activity in children
- Toronto children who walk to school were twice as likely to achieve
recommended levels of physical activity in comparison to children who
were driven to school. However, of children living 1-2 km. from their
school - only 28% walk to school and 32% walk home.
Get Active Toronto Recommendations:
- Individual, organizational and civic efforts to improve
the social determinants of health in Toronto – generating a more
physically active Toronto as a by-product.
- Create physical activity programs that engage the whole family to be more active and make them accessible.
- Create programs specifically for young girls and newcomer groups to increase access to physical activity make them accessible.
- Implement wellness programs and incentives in your workplace.
- Create opportunities to be physically active on the way to work/school/home and at work/school/home.
- Walk, run, play – make physical activity FUN.
|
posted Apr 25, 2011 1:53 PM by Women Retreat
| High protein food | Protein | Carbs | | EGGS ( 1 medium size ) |
6 grams |
0 g |
|
MILK ( 1 pint or 568ml) |
19 grams |
24 g |
|
MILK ( 1 glass ) |
6.3 grams |
8 g |
|
FISH (cod fillets 100g or 3.5 ounces) |
21 grams |
0 g |
|
CHEESE cheddar 100g (3.5 ounces) |
25 grams |
0.1 g |
|
ROAST BEEF ( 100g or 3.5 ounces ) |
28 grams |
0 g |
|
ROAST CHICKEN 100g ( 3.5
ounces) |
25 grams |
0 g |
|
OTHER MEATS AVERAGE (100g or 3.5 ounces) |
25 grams |
0 g |
|
posted Apr 25, 2011 1:53 PM by Women Retreat
Table 1. Approximate Protein in Selected
Foods
| Foods |
Protein Content |
| Ostrich |
10 grams/ounce |
| Beef |
7 grams/ounce |
| Poultry |
7 grams/ounce |
| Fish |
7 grams/ounce |
| Large Egg |
7 grams/egg |
| Milk |
8 grams/cup |
| Cheese (eg. Cheddar) |
7 grams/ounce |
| Bread |
4 grams/slice |
| Cereal |
4 grams/1/2 cup |
| Vegetables |
2 grams/ 1/2 cup |
| Soybeans (dry) |
10 grams/ounce |
| Peanuts |
7 grams/ounce |
| Lentils (dry) |
6.5 grams/ounce |
| Red beans |
6 grams/ounce |
| Baked potato |
9 grams/8 ounces |
| Cashews |
5 grams/ounce |
|
posted Apr 25, 2011 1:51 PM by Women Retreat
Has been developed as the way to new Life Style - "Sain Esprit" Life Style - Healthy Spirit Life Style.
We help you to start new things by doing them with you by sharing the experience of practicing new habits.
Since behavior or habit changes take a significant amount of
time, you need a mechanism to maintain motivation.
"Sain Esprit" Life Style Program invites you to the road where every
step will be rewarded, which helps to keep that necessary motivation
intact and growing. Your energy will grow every day. You stop feeling
tired. That feeling alone worth every effort you invest in the Program.
Habits, like cactus are hard to kill. They are like water running
downhill; it takes no effort to maintain a habit; even a bad one.
So
there’s the secret. We use your normal daily routine to help maintain
new habits, by incorporating them into your life. A good system is one
that is easier to follow
than not follow. If you want something to become a habit, put it inside
a procedure that you normally do. So we create a new Life Style from
your normal routine plus new habits. You remove some bad habits and not
just leave the empty spaces but fill them with new ones. This new
ones will be so good for your overall well being that rewards from
following them help to overcome the strength of old habits.
I
cannot stress enough the importance of placing your new behavior
inside your normal daily routine; it builds your commitment right into
what
you do. When your new behavior is the part of a standard procedure that you
follow without having to decide each time, you will find that it gets
reinforced so that it gradually becomes like that water running down
hill. "Sain Esprit" Life Style Program helps to learn the way to
keep going on with time, by incorporating the new habits in you normal
daily routine. One of the mission of the Program is to create for every
member her or his own unique version of "Sain Esprit" Life Style .
Working together with you on daily basis we help you to incorporate
all elements of the program. So that your already stable
routines and habits will include the new ones and keep you going on
doing them without frustration of making everyday effort for a long
time.
"Sain
Esprit" Life Style is a very thorough and sophisticated program, which
only can be learned through sharing experience with Program leader for at
least one or better two weeks. The exact content of the Program vary
from group to group, from person to person. Most of the elements well
known to you. You have heard of low-carb nutrition approach. You know
yoga, stretch, walking, jogging, stair-climbing. You understand the
importance of breakfast being the main meal of the day. And you know
that you should stop eating after dinner. We add some principles and
lots of practical how-to-do-it things. |
posted Apr 25, 2011 1:19 PM by Women Retreat
Studies
have shown that the way a person lives his or her life in the later
years can make those years exciting for the
person. These lifestyle factors have more influence on the quality of
life than genetics has. "An American woman who today reaches age 50
free of cancer and heart disease can expect to see her 92nd birthday.
The average man who is 65 today - an age now reached by more than 70
percent of the U.S. population - can expect to live
until 81. This amounts to a second adult lifetime. (
(Sheehy, 1995, pp. 5-6). But health cannot be taken for granted and
usually must be achieved with deliberate actions. The Center for
Disease Control (CDC) recommends that people be “physically active, eat
a healthy
diet, do not use tobacco, and practice other healthy behaviors” to
reduce the risk of chronic diseases. They emphasize
that “physical activity is the key to healthy aging.”
|
posted Apr 25, 2011 1:03 PM by Women Retreat
[
updated Jun 5, 2011 12:19 PM
]
"Sain Esprit" fitness program is the most variable part of the our Weight Loss Program and developed individually for every one in the Program:
1. Llight morning exercises short cardio, stretch, finishing with yoga's asanas (if you get used to
make your main fitness in the morning we will make an adjustment in the
Program for you);
2. Afternoon
fitness as a main workout of the day (unless you prefer it other way) consists of:
- walk: as intensive as you can; OR
- jogging / running, OR
- stair
climbing, OR
- workout with mini-step.
Second: Stretch and some exercises for equilibrium;
3. And Special exercises for late night with stretches after.
It
seems overwhelming, but as soon as you learn all exercises you will
know which of them to use and when. The main principle of our Weight Loss
Lifestyle Retreat is - "Let your body to have some space" The living
space for
body is not just space but rather movements. We move our bodies in space
and the bodies exist in that movements. Movement is the living space for
a body. So when you let your body be in some movements, it learns
something new, and what is remarkable - it gives you a feedback!. To
recognize that feedback from your own body is what the real yoga about.
We
will help you to experience this connection with your body. |
posted Apr 25, 2011 12:50 PM by Women Retreat
[
updated Apr 25, 2011 12:56 PM
]
- Tomorrow starts right after dinner, not in the morning at
the breakfast. If you don't eat after dinner today you will feel very good
tomorrow, even chronic pains are eased. There is very good reason
for that;
- Good healthy breakfast with adequate protein will keep your blood sugar level normal all day, only light lunch will be needed;
- Afternoon fruits snakes with limited amount of carbs give you the strength for that late afternoon fitness;
- Dinner is the time for vegetables and all that light gourmet meals you enjoy in a good company.
- In our Weight Loss Lifestyle Program we consider vegetables to be the replacement of carbs by
volume. The mistake some people make with low-carb diet is to have
increased amount of protein. Protein as a replacement of carbs is not a
sound idea. Only veggy and fruits (not very sweet like mango) should
replace carbs.
- Eat frequently - every 3-4 hours. If you convert that into meals,
than you'll get 5-6 daily meals. For example: breakfast, 10 o'clock
meal, dinner, 16 o'clock meal, supper. Or something like this: 8:00,
10:00, 12:00, 15:00, 18:00 and 21:00. By telling meal I mean every
amount of calories. Fruit, cup of milk can be quick healthy snacks and
considered as a meal. If you are changing from usual 2-3 meals a day to
5-6 try to maintain (and not increase) amount of daily calories (same
amount divided to more meals).
There are many advantages for
frequent eating, among them: increase of metabolism (according some
sources 10% increase) thus decreasing regeneration time and easier to
decrease body fat. Also, due to frequent eating you shouldn't feel
hunger between meals and therefore it will be easier to control portion
size. Figurative explanation of frequent meals when the goal is
decreasing body fat: ancestors didn't have steady food (today you have
food (as result of hunting/fishing...)), but tomorrow you might have
none or less that your body needs to sustain itself), therefore body fat
served as food reservoir. When you eat every 3-4 hour your body
adjusted to constant food income (no drastic changes in insulin level)
and as a result decreases the amount of food reservoirs (body fat).
- Drink water - drinking liquids is important. Of course
water is preferable over soft drinks, coffee and etc. Drinking
insufficient amount of water (more generally, liquids) will not only
harm your health, but also causes your body to burn less fat.
Additionally, many people confuse between hunger and lack of liquids.
And thus instead of drinking are eating. How much water should you
drink? Many advice drinking 3-4 liters of water daily, but I usually use
a different parameter. During a day the color of urine at least 2-3
times should be white. If you don't get that and the color of urine
almost always yellow, than you aren't drinking enough.
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