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Joan’s Suggestions
 
Hi! We are all bombarded constantly with what we are supposed to do, to eat, or not to do in order to keep ourselves strong and healthy, as well as to heal whatever is wrong with us.
 
I will sift through "stuff" and try to pick out what is most pertinent to improving the quality of our lives as we age and update the suggestions on a regular basis. Remember, it is ultimately up to you. As I say in Life Begins@Sixty, get to know "YOU", then you can be your best coach and advocate.
 
The Power of Three’s
Ten Minutes Out & Ten Minutes Back
Just do something. It doesn’t take much. Start with a simple 10-minute walk out and 10-minute walk back. Do this preferably after every meal or 3 times per day = 60 minutes. Even once a day, to start with, is excellent.
Wonderful Deep Breaths
Stop and take a few deep breaths 3 or more times each day. If you do nothing else, please try this. Deep breaths starting down deep in your belly. See chapter 5, page 105.
Healthier Eating
While studying cultures for longevity researchers came up with one common denominator…sardines. Sardines contain nucleotides, building blocks from which our body creates RNA and DNA. They work together to aid the body’s ability to repair itself, form new tissue, and maintain a strong immune system.Preferably, buy sardines packed in water. You can always add a bit of olive oil.
  • Mash the sardines with a fork, add a squeeze of lemon juice and a dash of ground pepper, and serve on crackers or rye bread.
  • Mash one can of sardines in with your marinara/tomato sauce and serve with pasta
Because sardines are one of the smaller ocean fish, the problem with mercury and other contaminants doesn’t seem to be an issue. Put sardines on your shopping list!
Wonderful Water
Long walks require replenishing your water intake. Take a drink before, every 20 minutes during, and a big class after your walk. Coffee does not count as it is dehydrating.
Smile & Laugh
A smile changes brain chemistry. Laughter alters our immune system. Triggers that part of your brain and create neurological pathways to pleasure. My friend’s brother is a psychiatrist who, unless he absolutely has to, will not prescribe "pills" until the patient tries one half hour of exercise per day and watches the comedy hour on television.

 
Suggested Reading
 
There are many excellent books and other resources regarding physical, mental, and spiritual fitness, I have listed some of my favorites. This list has evolved over several years and includes some older standards. Remember this is only a suggested list. Most are available on tape/CD and videos.
 
Exercise Programs

  • ABS on the Ball: A Pilates Approach to Building Superb Abdominals: “…a unique exercise method famous for building long, sculpted muscles and a strong back and abdominal core.” Colleen Craig. VT, Healing Art Press, 2003.
     
  • Pilates on the Ball: The World’s Most Popular Workout Using the Exercise Ball “…providing a new, low-impact way to get fit. Using the exercise ball, there is no need for the expensive equipment or studio time required in Pilates training.” Colleen Craig. Vt: Healing Art Press, 2001.
     
  • Yoganetcis: Be Fit, Healthy, and Relaxed One Breath at a Time For Beginners and students of all levels and traditions “….provides a meaning of befriending the body, rendering it more responsive to training, extending beyond this program into all aspects of life.” Wyatt Townley NY: HarperCollins, 2003.
     
  • Stretching: 20th Anniversary revised edition – illustrated drawings of various stretches Complete illustrated book of stretching for fitness and specific sports. 20th anniversary totally updated addition. Bob Anderson, CA: Shelter Publication, 2002.
     
  • Strong Women Stay Young: This scientifically proven strength-training program replaces fat with muscle, reverses bone loss, improves energy and balance.” Miriam E. Nelson Ph.D., NY: Bantam, 2000.
     
  • Female Fitness on Foot: Walking, Jogging, Running, Orienteering. “This book is designed to introduce the beginner to walking, jogging and running and help you understand why you should begin a lifelong program.” O’Connor, Bob, and Eystein Enoksen, ChristineWell, and Eldin Onsgard: Wish Publishing, 2002.
     
  • Total Immersion: The revolutionary way to swim better, faster and easier “ …a better-swimming game plan for all adults, from lap and fitness swimmers to triathletes and former college competitors… And I can promise that you’ll come to enjoy the sport more than you ever have before.” Terry Laughlin, NY: Simon & Schuster, 1996.
     
  • Smart Exercise: Burning Fat, Getting Fit, “Take two pills with a glass of water immediately after a half hour of aerobic exercise” Covert Bailey, NY: Houghton Mifflin Company, 1994.
     
  • Body Mind and Sport: The Mind-Body Guide to Lifelong Health, Fitness And Your Personal Best. “Don’t sell yourself short. Human life has the software and hardware to go the distance. All we need to do is know our nature, and mimic Nature’s Way. ‘Do less and accomplish more; do nothing and accomplish everything’ is nature’s secret to the miracle of life. John Douillard, NY: Three Rivers Press 2001.
     
  • Conscious Breathing: Breathwork for health, stress release, and personal mastery, “Conscious breathing is everyone’s birthright, and my contribution is to refine the essence of breathing practices into a practical program that anyone can use every day.” Gay Hendricks, Ph.D., NY: Bantam Books, 1995.
     
  • Embrace Tiger, Return to Mountain: The Essence of Tai Ji is a subtle and powerful awareness discipline, a tool to become more in touch with yourself. It is a way of allowing yourself to function naturally and smoothly, uncluttered with expectations, shoulds, hopes, fears, and other fantasies that interfere with our natural flow. Chungliang Al Huang, CA: Celestial Arts Publishing, 1997.
Medically Speaking
  • Women’s Bodies, Women Wisdom: Creating physical and emotional health and healing Combining: “…vital information about the best techniques of Western medicine and the best alternative therapies, showing how to incorporate both into a complementary whole.” Christine Northrup, M.D., NY: Bantam Books, 1998.
     
  • Outsmarting the Midlife Fat Cell: Winning weight control strategies for women over 35 to stay fit through menopause. An understanding of where our “bellies” come from. Debra Waterhouse, M.P.H., R..D., NY: Hyperion 1998.
Meditation
  • Pay Attention, For Goodness Sake: Practicing the perfections of the heart the Buddhist path of kindness. Sylvia Boorstein, NY: The Ballantine Publishing Company, 2002.
     
  • A Path With Heart: A guide through the perils & promises of spiritual life, Jack Kornfield, NY: Bantam Books 1993.
     
  • The Power of Now: A Guide To Spiritual Enlightenment. “Freeing yourself from your mind.” Eckart Tolle, CA, New World Library, 1999.
Motivation & Healing

  • You Can Heal Your Life: If we are willing to do the mental work, almost anything can be healed. Louise L. Hay, CA, Hay House, Inc., 1999.
     
  • Feel the Fear and do it Anyway: Dynamic techniques for turning fear, indecision, and anger into power, action, and love. Susan Jeffers, Ph.D., NY, Ballantine Books, 1987.
     
  • Unlimited Powers: New science of personal achievement, Tony Robbins, NY: Fireside, 1986.
Online
  • The power of “Google” is amazing. Go to www.google.com and type in your question.

Newsletters

  • Harvard Women’s Health Watch. Mayo Clinic Women’s Health Source

Video

  • Something Ventured-An Exercise in Time: An 18-minute documentary describing the exercise experiences of five women in their 60s and their unexpected results. Barbara Kless. Santa Barbara CA. 2003. Available through Terra Nova Films: 1 800 779 8491.

 
 
 
"Make a plan.
Set goals short term, medium and long term.
Thirty days to make a habit! "
                            - Joan Frentz