Innholdsfortegnelse for December 2021 i Women Fitness International Magazine

EDITOR'S NOTE “It's never too late to go for a dream or make a change in your life. You can reinvent yourself, build a new career and maintain a positive outlook on life, at any age - even when your world is collapsing around you.”Michele Laine 2021 has been a challenging year for all of us, but we can’t let that stop us from living our best lives in 2022! Maybe it's time to set new boundaries. Setting boundaries will allow you to protect your physical and mental well-being without the need to cut people out of your life completely. The celebrity of our December year-end issue is Julie Bednarski, the founder of Healthy Crunch (snacks) started with a mission is to innovate favorite everyday foods & make them better…

Mental Health An Interview With Big Sky Actress Dedee Pfeiffer By Charlene Bazarian Dedee Pfeiffer believes it’s important to “Look at life through a lens of curiosity, not resistance.” The actress and single mother of two teen boys currently portray Denise Brisbane, a smart and sassy office administrator on the ABC breakout hit drama series, Big Sky. Pfeiffer knows the importance of looking at challenges through a lens of curiosity firsthand. Big Sky marks Pfeiffer’s return to acting after a ten-year absence where she was raising her two sons, battling addiction, getting her bachelor’s degree in psychology, and eventually a master’s degree in social work. Pfeiffer is obviously curious about a lot of things. Pfeiffer had played Sheri Winston in the sitcom For Your Love and Rachel Blanders in the…

Dermatologist Dr. Sandy Answers 3 FAQ On Skin Care & Cancer A board-certified physician with specialist training in Dermatology, Dr. Natasha Sandy is the first graduate of the Clinical Dermatology Fellowship at the University of Texas Health Science Center at San Antonio. Her philosophy is to treat skin from the inside out, a “Holistic Approach to Skincare”. She is a member of the Society for Pediatric Dermatology, American Society for Laser Medicine and Surgery, American Academy of Anti-Aging Medicine, and American Medical Association. In addition, to her fellowship and post-graduate awards she was honored as a Women’s Health Scholar, PA Academy of Family Physician Scholarship Scholar, and American Academy of Dermatology Medical Student Summer Scholar and All-American Scholar. My holistic approach is to teach people to glow from the inside…

Workout Tip Deadlifts — If done the right way is a perfect exercise to strengthen your back, hamstrings, and glutes. Doing a straight-legged deadlift and rounding the upper back with no curvature in the low back can damage your lumbar spine, and give you a herniated disc. If the knees are locked then the brain will not recruit the gluteus maximus. Instead, the hamstrings and lumbar muscles will be overused. Also, when doing a deadlift with straight legs, you put a great deal of compression on the spine because the nucleus of the disc is pushed way back toward the spinal cord, which leads to a herniated disc. Your knees should be slightly bent to utilize your gluteus maximus, not your low back.…

Therapeutic Role of Yoga The key to performing a yoga posture is that it should be performed with stability and comfort. Seated postures such as Ardhamatsyendrasan, yoga mudra, and Mandukasan improve pancreatic function. Asanas with forward bend massage and pressurize the pancreas and stimulate the secretion of insulin. Twisting poses, such as Vakrasan and Ardhamatsyendrasan (seated spinal twist) squeeze the intestines and massage them to prevent the stagnation of colonic contents. For therapeutic benefits, the poses need to be maintained for approximately 30 seconds to 1 minute, depending on individual capacity, and the duration may be gradually increased.…

Healthy Eating TOP 10 WAYS TO Effective MEAL PLANNING Meal planning is a time-consuming job when it’s done from scratch week after week. However, it doesn’t have be complicated. A small investment of time creating a menu plan can reap great rewards. In fact when meals are well-planned in advance there are lesser chances of a blow-out. By understanding and incorporating these tips into your daily or weekly meal 1 Begin By Gathering Your Favorite Recipes. Jot down, flag pages of cook book or even print out your favourite recipes. In any event, bring them all to the table when you’re ready to begin. Note that if some of your recipes are so well-loved that you prepare them from memory and don’t even know where a printed version might be,…

Weight Loss Guide TIPS TO LOSING STUBBORN Belly Fat Over 50 by Dr. Melina With The Right Kind of Meals Belly fat, aka visceral fat that is deep in the belly, is very different than the type you pinch under the skin – it is much more metabolically and chemically active, strongly associated with how well you respond to insulin and dietary carbohydrates, and also very closely linked with inflammation, with which it is both cause AND effect – it causes inflammation and is caused by inflammation in the body. Insulin resistance is a condition in which your body does not respond appropriately to insulin, the hormone that controls the amount of glucose, (sugar) in your blood, and excess insulin in your body leads to weight gain – especially belly fat…

Yoga Vs OSTEOPOROSIS 12 Minutes/day By Loren Fishman, MD Loren Fishman, MD, B.Phil., (Oxon) is one of the few physicians practicing medicine, who has incorporated yoga into his regular treatment protocols and offers patients individual yoga therapy. He joins us in this feature to encourage women to practice yoga with Osteoporosis. According to the results of a study authored by Dr. Fishman, Yoga for Osteoporosis, A Pilot Study, regular yoga practice appears to be an effective way to build bone mineral density after menopause. The results showed that, yoga practitioners gained 0.76 and 0.94 points for spine and hips, respectively, on the T-scale when compared with controls (P = .01). Five patients with osteopenia were reclassified as normal; 2 patients with osteoporosis are now osteopenia. There were no injuries. He…

Sun Signs What Does Your Zodiac Sign Say About the Year 2022? They are many ambitions you have in your life, but the universe is utterly chaotic. Some constant challenges and roadblocks might appear out of nowhere. Celestial bodies constantly influence our lives in strange ways. It’s better to understand these concepts instead of trying to fight them. Many analyze horoscopes in a black and white fashion. Celestial bodies are never fully negative or positive. Issues always arise because of the horoscope's conflicting nature with other horoscopes or due to the elements they represent. Yearly horoscopes give us an overview of what we can expect through the year, whether positive or negative. We have the power to create our destiny. As 2021 comes to a close and 2022 is right…

Pregnancy CONCEIVING NATURALLY With Herbal Aid Infertility is a term that is generally applied when a couple fail to conceive following unprotected sex over a period of a year to eighteen months. Many infertility treatments, focus on the actual mechanics of fertilisation, when often the overall condition of the body is the key to successful conception. Herbs have been used for hundreds of years to treat every ailment that exists. After all, plants were the only medicine available to our ancestors and the human race has survived, so they must have been doing something right! There are many root causes that can inhibit the processes necessary for fertilization, such as stress, illness, a hormonal imbalance and poor diet. These are just some of the factors that can affect the organs…

Yoga Soothing Yoga Asanas Pregnancy Ailments By Lara Heimann, Yoga pioneer & Physical Therapist Pregnancy is a beautiful and miraculous time but it can also be a very challenging time on a woman’s body. With the more obvious changes such as weight gain, an expanding uterus, and the accompanying fatigue from growing life, the changes to the soft tissue structures are often overlooked. Increased laxity in the ligaments during pregnancy occurs as the hormone, relaxin, prepares the body for the birthing process. With the laxity, some women experience low back pain, pubic pain, in addition to increased tension in the shoulders as postural changes shift the center of gravity. Belly breathing practice can help minimize your discomfort during daily movements, such as getting out of bed or in and out…

Modified Yoga Asana For People With Osteoporosis To lengthen the spine, several areas need to be addressed: the length of the psoas muscle, the muscles of the side body, the small spinal muscles used in twisting, and intentional extension of the arms and legs. 1.Vrikshasan: This pose is good for balance and posture, the two main causes of osteoporotic fractures. It comes with simple adaptations: do it with a wall behind and/or a wall to the side, i.e., in the corner of a room. 2. Leg raise: This pose uses the leg as a lever, puts great leveraged strain on the neck of the femur, one of the most frequent and certainly the most dangerous of all osteoporotic fracture sites. It is safe because the back is pinned down by…

Happy New Year KickinG off THE HOLIDAYS And 2022 With The Right Mindset By Joel Evan It’s hard to believe, but even in the darkest of times, you always have control in how you respond. For many of us, it doesn’t seem that way. After all, bad things do happen to us. We’ve all had traumatic events happen to us, especially over the last two years with the pandemic, the lockdowns, and not being able to connect with those closest to us. But these events don’t determine our outcome. We always have the choice in how we respond to these events. Blaming and complaining others responsible for these events will never solve our problem. It was Wayne Dyer who said, “All blame is a waste of time. No matter how…