Still Snowing, but Dreaming of Spring Gardening

Ah gardening! In Buffalo, NY where the ground is still very frozen and covered with snow we can only dream and plan our gardening efforts for spring. Some locations such as Novato, CA are probably just about ready to be clearing the winter debris out of the yard and cleaning up the garden beds.

I LOVE to work out in the yard. It's refreshing and in the evening all you have to do is start the fire pit, flame up a few hamburgers, break open a couple cold ones and kick back to admire all your hard work.

Gardening and yard work is so immediately gratifying. Even for one like myself who is better at digging up, racking, clearing, cutting, hauling and watering then planning the look of the yard. That I leave up to the experts.

Early spring cleaning is both rewarding and invigorating to the body and soul. Yet, it does come with it's aches and pains. I usually hear all about it on Mondays at the gym where I work.

So let me give you a few pointers that have helped me out over the years.

1. Take your time. You don't have to do it all in one day. Really, you don't.

2. Take some stretch breaks. Really. Stand up tall, lean back, supporting your low back with the palms of your hands and gently bend the opposite direction you've been bent all morning.

3. Stand in the doorway, open your arms and hold onto either side of the opening, now lean in. YES, expand that chest.

4. Lastly, put your foot up. Yes, just one. Up on the fence so you look like you are doing a lunge. Now bend the front knee, bring your chest to the thigh and then straighten out the leg. Feels good in a uncomfortable kind of way.

Although we have some more snow coming our way in the still winter wonderland Buffalo, NY I can't help but feel that spring really is not that far off and the planting season will once again begin.

Here's a great read of an article I found this afternoon. Enjoy.

Master Gardeners: Aging gardeners can continue their passion with a few tweaks - Marin Independent Journal

Truth and the road Toward Wellness

Traffic jams. Weddings. Job demands. Economic uncertainty. Spouse or partner disagreements. Lost keys. Time constraints. Truth. All "STRESSORS". All things or events that happen within our daily lives. All things that appear to cause us "stress".

In actuality it's what we THINK of those events, circumstances, demands, truths that create our "stress", those internal rumblings about in the mind. The mind, therefor, is our the cause of our stress - jitters before a speech, uneasiness with a jobs requirements, negative emotions about a truth, anxiety about the future that isn't even upon us yet.

These rumblings about, if left unchecked can lead to increased blood pressure, poor eating habits, broken partnerships, loss of jobs, intestinal distress, sore muscles, more colds...the list goes on.

We seek out help to cure the symptoms, yet ignore the cause. In truth, our mind.

Become aware of your internal chatter, your thinking when faced with a situation, either good or bad. Notice how the mind leads you down a path that either creates distress or eustress.

The event just IS.

We can be our own worst enemy or we can be our greatest asset, just by developing a strong mind, a mind disciplined in seeing the truth, accepting the truth, and living on in truth. That's the ideal, but that doesn't mean we shouldn't aspire toward that.

Don't get me wrong, there is no blame here. An area, I feel wellness has done a disservice. I'm talking about being accountable to yourself, owning up to how we accept or deny truth.

If we accept our role in our mental health we can either reduce our dependence of medications that squash emotions, reduce blood pressure, drive down illnesses, make us numb to reality.

Will that make the event or circumstances go away? NO! But we can allow our selves the opportunity to create the best possible outcomes by first accepting the truth.

The truth can set you free of the chains of our own self-imposed prisons, which leave us helpless and hopeless.

It's easier said than done depending on the walls we have built to keep truth out - denial, blame, anger, rationalizations, avoidance... They can be thick walls and they can require some assistance in not only bringing them down, but being able to face what they are hiding.

I have discovered that workout buddies are invaluable in my quest for physical fitness. What about a mental health/spiritual buddy that helps us along this journey as well?

Not just a sounding board, but a guide, a buddy whom you can help and they can help you stay on the path toward mental & spiritual wellness. Maybe the road wouldn't seem so treacherous.

Read "Truth" Sherrill A Quinn (Sherrill A Quinn) | blog on Myspace and let me know your insights.

Collision Sports: Head Trauma, Depression, Suicide Link

You have a son or perhaps a daughter playing football? This is an important article to read. Football is a GIANT and you better believe there will be forces out there (NFL on down) that will dispute these findings will even stoop to childish name-calling and racial slurs to deny some hard truths.

Collision sports are a hazard to our brain health as we age.

I personally love football. I loath, however, the football business machine of today. Quite frankly, I find some, not all, of the professional athletes complete ass-holes.

The ones that are good for business are bad for society. My son, an athlete himself, is ashamed to be considered in the same league as these male athletes, that get away with treating women with disrespect and the law with even less reverence.

The plain and simple truth is football poses some very serious health risks that may not be exposed until mid-life, well after the athletes are out of the lime light and off the publics radar screens.

The most irritating thing about this article along with other research studies that conclude similar results, is that it may well get buried, get over-looked, denied consideration.

Why? Because football is BIG money. Not only pro's, but colleges and high schools, community organizations etc. Let's not forget the businesses that depend on the football as well, networks, corporations that advertise, and other media organizations. The list goes on and on.

But I'm not trying to say we should bring down football. But the risks should be communicated loud and clear. If you truly understand the risks and you would like to see your child participate, so be it.

Life is about taking risks.

All I suggest is to read the information as if it were about your son or daughter years down the road.

Medical News: Pro-Bowl Player's Suicide Renews Head Trauma Debate - in Orthopedics, Sports Medicine from MedPage Today

The Dangers of Energy Drinks Finally Gets Noticed

We knew this was coming and I'm glad it is getting plenty of air time. 3 of the morning shows yesterday covered the story. Hopefully, the right "markets" see the warnings.

"Energy Drinks" have scared me over the years. I, too, have trained too many people that live off these beverages. As a Trainer,  I experience their emotional and physiological ups and downs with these drinks. The unfortunate thing is that these folks don't understand the true health risks associated. And they certainly don't comprehend the risks associated with working out along with their use.

It was my son who noted not long ago, "Mom, have you noticed that they advertise sleep aids within the same commercial slots as they do energy drinks."

The modern day uppers and downers and all over the counter. In fact children easily have access to these "beverages"

I feel the same about energy drinks as I do diet aids. They are dangerous. But yet, the "market" still exists. The "market" being the consumer. We don't always know what is good for us because we are blinded by the possible benefits.

In this case more energy. Which essentially could be improved through diet, rest and exercise.

Instead of moderating our diets with the strength of our own minds we'll take drugs.

Instead of dealing with our own anxieties we'll take drugs.

Instead of moderating our own schedules of rest and work we'll take drugs.

Is it any wonder that we need to be "regulated" into improving our own health?!

If we search for answers in drugs, we clearly do.

Pediatrics report details risks from energy drinks - Yahoo! News

Aging — Clinical Trials Exclude Patients Who May Benefit - NYTimes.com

Research. You can't live with it you can't without it. Research & studies that university & universities professors stake their financial lives on has had a history of blind spots. And this is another example one of them.

Can we recall how most if not ALL research on human subjects was mostly performed on men, college-aged men. It was assumed that the results of said research could be used for the "other sex" as well. Women argued for years that hormones have got to play a role in the reactions of medications and treatment plans. Was it not until the 1990's that the Women's Health Initiative was established. 1990's!!!!!!

Like no DUH!

Have you ever read a research study that within the conclusion states, that "more research is needed" to assume that this course of medication works across other population groups. Were those studies conducted or was the short-sighted results all that the was publicized. Could we have prevented many deaths from medication reactions?

Have we not seen how medications, meant for adults, are used for children. Just lesser mounts?! Anti-depression drugs comes to mind.

DUH!

Blind spots. This article demonstrates our continued blindness and dare I say neglect, of using sample groups from all populations who will make use of the drugs.

Research is good. It certainly can advance health care, but lets be sure we take the blinders off before we assume profit margins on the sell of those drugs...

A little oversight before we rush of to general conclusions would help. Rushing may help in short-term business profits, but good research should be more inclusive so we can reduce injury and possibly deaths.

Aging — Clinical Trials Exclude Patients Who May Benefit - NYTimes.com

Sometimes by Sherrill A Quinn (Sherrill A Quinn) on Myspace

As a professional in the Health & Wellness field do you ever hit the wall? Do you ever want to ask the world to stop for a moment so that you can get off?

Every once in awhile I do. I find it fascinating that others don't think that should happen. It's like they are truly surprised when I'm not 110% my happy-go-lucky self.

If you are in the field, what do you do to REFRESH? What do you do to reenergize yourself when you are usually the one to do the energizing?

Love to hear your thoughts.

Sometimes by Sherrill A Quinn (Sherrill A Quinn) on Myspace

Exercise Helps Overweight Children Reduce Anger Expression

Not a new article, but still more evidence.

We as adults know that physical activity reduces stress from the first minute of activity. Makes sense that it can benefit children on an emotional and psychological level as well.

What a wonderful time to allow children to understand and channel their anger in a positive direction.

I don't believe anger is necessarily a bad thing. In fact, anger can be the very thing that motivates a person to DO something very positive. Many political and social movements have their origins in anger.

So why not direct anger toward making personal change as well.

Exercise Helps Overweight Children Reduce Anger Expression

Exercise helps overweight children think better, do better in math

Why must this shock us? The benefits of physical activity are endless, enduring and non-discriminating. Tell me who does NOT benefit from a child or an adult who engages in healthful nutritional spiritual, and YES physical habits....mmm...

I can think of only one...perhaps those who are currently benefiting from our nations LACK of physical activity and other healthy living habits...mmmm, whom do you think that might be????

Let's MOVE baby.

"I hope these findings will help reestablish physical activity's important place in the schools in helping kids stay physically well and mentally sharp," Davis said. "For children to reach their potential, they need to be active."

Exercise helps overweight children think better, do better in math

Eating Healthy: Don't fix what is working. Fix what is not.

I talk with people all day. I not only listen to what they are saying, but what they are avoiding.  It's part of my profession to listen, hear, give feedback, ask questions, guide the person toward a healthier lifestyle. It's a balancing act sometimes. Between understanding and being firm. Between being gentle and being tough.

The hardest part is what I call being the mirror. Showing people themselves. Reflecting back to them what they are saying in hopes that they see the truth. It's not easy to do and it's not easy to have it done to you. It is important however.

When we see the truth of our actions then we can make the necessary adjustments. When we see our problems with weight management clearly we can fix them. When we see what works we can use that as a tool for change.

Change is easy. We even know how to change. It's knowing what to change that is hard. We keep fixing what ain't broke thinking that is our "trying". It's not.

To me it is an example of our resistance to change itself. We want the end result of change. A lighter, healthier body. A better outlook. More energy. Lower blood pressure...Whatever, the list goes on.

Take eating better. For whatever reason. Mostly it is about losing weight, but the reason is moot.

During the week, when are lives are dictated by schedules at work and home we tend to eat OK. We moderate our breakfasts, lunches and most dinners all week. But it's the weekend that we go into with reckless abandonment.

Monday arrives. We step on the scale and poof, all the work we did to lose that 1-3 pounds the week before is gone. So we work all week once again to lose the same 1-3 pounds. we repeat the same cycle again and again. The fact remains we repeat the same cycle again during the week and repeat the same cycle on the weekend expecting a different outcome.

When it doesn't go our way we give up.

One could take this scenario and adjust it to suit, such as I'm good all day until "late night".

But there it is again. We SEE the problem. Late night eating. Weekend over indulging. Then we fix the week.  The week, the day is WORKING. It's the weekends and the nights that are broken.The problem is right before our eyes.

But we don't want to fix what's broke. we want to fix what's working. Resistance is another word for avoiding the truth.

Do we want to fix what is broken? No we don't want to NOT snack at night. We don't want to THINK about moderating ourselves on the weekends. In essence, we are resisting change.

We only want to fix what is working.

If we want to get healthier. If we want to do anything better than we are right now we have to look at what is not working and fix that. We have to see the truth. Sometimes it takes a friend, a colleague, a professional and yes your fitness trainer to hand you the mirror and show you the hard truth.

I see it all the time. Most recently I see it in business. Instead of learning and growing from what is working to fix what is not they squeeze and squash the good and avoid facing what is not. Eventually the healthy part of the business will fail to make up for the unhealthy part of the business. Eventually, the whole business will become unhealthy. All because the leaders were trying to avoid fixing what was broken by fixing what was working.

If I want a healthy business I must use what is working to fix what is not. Not the reverse.

If  I want to be healthier I need to fix what is not helping me be healthy. It's as simple as that.

Don't fix what is working. Fix what is not.

China Sports Illustrated Cheers for the Queers! 中国《体育画报》同志，冲啊！

OK this to me is great news! Sports Illustrated, Queer Athletes (I say that with complete and utter affection) AND China!

Come on! It's Sports Illustrated! The male sport magazine that still produces the "Swim Suit" edition to it's subscribers. The Playboy version of women in sexually provocative "swim" attire.

The male-bonding magazine that covered football, basketball, baseball as if they were the ONLY sports being played and only played by "real" men.

That was before audience interests and profit making ads actually opened their minds and eyes to the new and potentially profitable markets of not only other sports, but women as well.

But today I learned that CHINA is now setting the pace for welcoming the LGBT market onto the front cover of their magazine.

A HUGE 3-part article introducing China to sports connection to the LGBT Athlete. The LGBT athlete has been around about as long as sports has really. I mean, come on, the original Olympic Greek athletes competed in the nude! In front of an all male audience...Paa-lease!

Kudos to China and the Editors of Sports Illustrated and the Sales & Marketing teams that realize that not only are there great LGBT athletes, but there is a HUGE audience who wants to read about them and see all the ads that come along side.

I know it is business that is leading the charge, but for once I am in total agreement.

One step forward to acceptance and appreciation. Maybe even one step closer to the realization that someone could be gay and still be a great athlete, person, friend, neighbor and role-model!

Childhood Obesity: Should Children Go on Diets?

I'll answer that with one word. YES!

But let me explain my reasoning because I'm not saying that children should be subjected to the rigorous, unrealistic expectations, obsessive-compulsive style of dieting I see adults put themselves through every year.

I prefer a more straight-forward subtle approach to weight loss or weight management. I prefer to guide them by example.

Over my years of watching parents who are obsessed with their weight, who often times are battling poor body images themselves, give their children an unbelievably hard time about their weight.

The parents go out, work, strive hard to stay thin, workout all the time and yet...their children are overweight.

Oh the horror! What will their friends think if they are being "healthy" and their children are over weight?

My first thoughts are OK so what are your own feelings about food and activity? Do you make meals fun or do you make them a battlefield?

Are you depriving them or are you demonstrating moderation?

Are you going out and working out and keeping them by the TV?

Do you rush them all around to all their after school activities and shove fast food or their meals down them?

Do your kids buy their lunches or do you prepare it "with" them?

Do you live close enough to your child's school and still drive them anyway?

I'm not saying it is easy. Raising healthy well adjusted children is NOT easy. You do have to be involved though and you do need your kids to be involved with you.

Being involved can be fun and rewarding and doesn't have to take you away from your own goals. But you might have to adjust.

It is my belief that we as parents should lead by example, guiding them by your actions and the way you go about being healthy. If your diet and your view of your nutrition is healthy than share it, get your kids involved with you.

If it's not, don't place that burden on your kids with unrealistic expectations. Share your struggles and your reasons for being healthy. Let them know your "why" without making them feel they have to adopt your "why". Allow them to share their why and their concerns.

When they are real young, you dictate was is brought into the house and what goes on their plate. When they are older give them some choices.

Take the time to prepare meals with them, sit down with them, share with them and allow them to share with you.

Then PLAY with them. There are so many active games inside as well as out. OK so you won't burn a bunch of calories, but will be active and you'll be influencing your children.

If you like music. DANCE!
If you like sports: Play floor hockey in the basement.
If you like nature: Go out for a walk, hike, snowshoe, make a snow castle.
If you like computers: Play Wii

If you like eating well, help them find ways to eat well. Explore the veggie isle at the grocery store. Hide veggies in soups, casseroles and spaghetti sauces. Use low fat dip if you need to. I know I didn't always like raw veggies either.

So do children need to go on diets?

Yes, the healthy kind.