Dancing and Walking = Healthy Heart

Dr. Stephen Sinatra, M.D. says,

“My Two Favorite Forms of Exercise for Heart Health”

When patients ask me what kind of exercise is best to maintain a healthy heart, my answer is always the same: “The kind you’ll keep doing day in and day out.”

Honestly, it doesn’t matter what kind of exercise you do. The important thing is that you find a way to be active and then enjoy yourself, without worrying about whether you’re working “hard enough.” My favorite ways to exercise and maintain heart health are walking and dancing. They’re easy and virtually anyone can do them.’

Walking:

Walking is a wonderful heart-healthy exercise for all ages. A mile of walking, at any speed, burns as many calories as a mile of running, and I’ve rarely heard of people injuring muscles, ligaments, or joints while walking. If you haven’t been active for a while, start out easy by walking for just 10 minutes a day. Your goal should be to add five minutes a week, building up to 30 minutes of walking total, five days a week. And remember, you don’t have to maintain a brisk pace.

Dancing:

Dancing reduces stress, and you don’t have to work up a sweat or push yourself until you’re out of breath to get heart-health benefits from this dynamic exercise. Dancing also enhances your well-being and can give you a happier outlook. You can easily create an exercise session by adding a bit of stretching, yoga, and weight training.

To start, put on music, warm up with a good stretch and some deep breathing, and then dance for 10 to 15 minutes. Add in some free weights and finish with yoga and stretching exercises to cool down.

Visit my other website for more information on purchasing Zumba Gold DVD sets and Zumba Fitness Clothes, shoes, accessories.

I currently live in Virginia Beach, VA and can be contacted:

Email: drshellie614@gmail.com

Cell: 602-708-9018

2012 Calendar of Events

2012

LECTURE AND WORKSHOP  SCHEDULE

VIRGINIA BEACH,

NORFOLK, SUFFOLK AND  CHESAPEAKE, VIRGINIA

JULY LECTURES AND WORKSHOPS:

When: 7/22/2012

Where: The Talbot on Granby, Norfolk, VA,

Time: 11-2pm,

Topic: Conscious Eating: To Improve Digestion   & Weight Loss,

Cost: FREE ADMISSION  includes a gourmet lunch- RSVP: 757-451-5100

AUGUST  LECTURES AND WORKSHOPS: 

When: 8/07/2012-

Who: Old Dominion University (ODU) Institute for Learning in Retirement,

Location: Norfolk Senior Center, Norfolk, VA,

Time: 10am-12pm

Topic: Laughter Is The Best Medicine.

RSVP: 757-368-4150

Become an ODU-ILR member and attend this workshop

When: 8/09/2012

Where: Kings Grant House, Virginia Beach, VA ,

Time: 1-2pm

Topic: Age-Proof Your Brain,

FREE admission includes delicious refreshments.

RSVP: 757-431-8825

 

When: 8/10/2012-

Where: Leigh Hall, Norfolk, VA,

Time: 11-12pm

Topic: Foods and Moods

FREE admission includes a delicious  Take -Away Lunch

RSVP: 757-461-5956

 

When: 8/22/2012

Where:  The  Talbot on Granby, Norfolk, VA

Time: 11-12pm

Topic: Laughter is The Best Medicine, 

Cost: FREE admission includes a delicious gourmet lunch

 

When: 8/24/2012

Where: Prime Plus Norfolk Senior Center, Norfolk, VA

Time: 1-2:30pm

Topic: Age-Proof Your Brain

Cost: $10pp,

RSVP: 757-625-5857

SEPTEMBER LECTURES AND WORKSHOPS

When: 9/01/2012

Where:  APDA ( American Parkinson’s Disease Association), St. Therese’s Catholic Church, Chesapeake

Time:  1-2pm

Topic:The Healing Power of Laughter,

Cost: FREE admission includes refreshments.

RSVP: 757-489-4302

 

When: 9/04/2012

Where: APDA , Santara CarePlex, Hampton, VA

Time: 3-4pm

Topic: The Natural Approach To Reducing PD Symptoms

Cost: FREE admission

RSVP:  757-490-4302

 

When: 9/14/2012

Where:  Leigh Hall, Norfolk, VA

Time: 11-12pm

Topic: The Healing Power of Laughter

Cost: FREE admission includes a delicious Take-Away Lunch

RSVP: 757-625-5857

When: 9/14/2012

Where:  PrimePlus Norfolk Senior Center, Norfolk, VA

Time: 1-2:30pm

Topic: Foods and Moods

Cost: $10pp,

RSVP: 757-625-5857

 

When: 9/18/2012-

Where: Kings Grant House, Virginia Beach, VA

Topic: The Healing Power of Laughter

Time: 10:30-11:30am

Cost: FREE admission and includes delicious refreshments

RSVP: 757-431-8825

 

When: 9/24/2012

Where:  PrimePlus Norfolk Senior Center, Norfolk, VA,

Topic: Dating Again Over 60

Time:  1:00-2:30pm,

Cost: FREE admission

RSVP: 757-625-5857

When: 9/26/2012

Where: Bay Lake Retirement and Assisted Living Community, Virginia Beach, VA

Time: 11-12:30

Topic: Aging Gracefully: From The Inside Out

Cost: FREE admission includes a delicious gourmet lunch

RSVP: (757) 460—8868

 

 OCTOBER LECTURES/WORKSHOPS

 

When: 10/09/2012

Where: NARFE (National Association of Retired Federal Employees),  Norfolk, VA

Time: 1:30-2:30pm,

Topic: Aging Gracefully: From The Inside Out

SORRY! NARFE MEMBERS ONLY

 

When: 10/15/2012

Where: Prime Plus Norfolk Senior Center, Norfolk, VA

Time: 1-2:30pm

Topic: Foods and Moods includes a healthy dessert

Cost: $5.00

RSVP: 757-625-5857

 

10/19/2012- Leigh Hall, Norfolk, VA,, 11-12pm, Topic: Reduce Pain Naturally, FREE admission includes a delicious Take-Away Lunch. RSVP: 757-625-5857

10/22/2012- Bay Lake Retirement and Assisted Living Community, Virginia Beach, VA, 11-12:30pm,                               Topic: Reduce Pain Naturally,  FREE admission includes a delicious gourmet lunch. RSVP: (757) 460—8868

10/30/2012- Kings Grant House, Virginia Beach, VA, 10:30-11:30am, Topic: The Healing Power of Laughter,                   FREE admission  includes healthy refreshments. RSVP: 757-431-8825

NOVEMBER LECTURES AND WORKSHOPS

HAPPY THANKSGIVING

11/26/2012- Bay Lake Retirement and Assisted Living Community, Virginia Beach, VA,  12-1:30pm,                                        Topic: Aging Gracefully: From The Inside Out,  FREE admission includes a delicious gourmet lunch. RSVP: (757) 460—8868

11/29/2012-

Prime Plus Norfolk Senior Center, Norfolk, VA,

1pm-2:30pm,

Topic: Avoid Holiday Blues.  Cost: $5.00.

RSVP: 757-625-5857

DECEMBER LECTURES AND WORKSHOPS- 

No workshops scheduled- Happy Hanukkah, Merry Christmas and Happy Kwanza to all.

JANUARY , 2013 LECTURES AND WORKSHOPS

1/08/2013- Our Lady Of Perpetual Help, 4560 Princess Anne Rd, Virginia Beach, VA – 3:30pm-5pm, Topic: Laughter Is The Best Medicine, FREE ADMISSION, RSVP: 757-495-4211

1/09/2013- ODU-Institute for Learning in Retirement (ILR), 1881 University Dr, Virginia Beach, VA- 1pm-3pm, Topic: Dating Over 60: Become a Master in Dating/Mating, ($$)  RSVP: 757-368-4150

1/18/2013- Prime Plus Norfolk Senior Center, Norfolk, VA, 1:30pm-3pm, Topic: Drug-Free Pain Relief.  Cost: $5.00.          RSVP: 757-625-5857

1/22/2013- Our Lady Of Perpetual Help, 4560 Princess Anne Rd, Virginia Beach, VA – 3:30pm-5pm, Topic: Age-Proof Your Brain, FREE ADMISSION,  RSVP: 757-495-4211

1/31/2013- Marian Manor, 5345 Marian La, Virginia Beach, VA, 1-4pm, Topic: Diets Don’t Work, FREE ADMISSION, RSVP: 757-456-5018

FEBRUARY  LECTURES AND WORKSHOPS

 

 

Reduce PD Symptoms, Naturally

What Is Parkinson’s Disease?

Parkinson’s disease is a common condition of the brain that typically begins in the middle to later part of life. It is a progressive condition, meaning that it continues to get worse with time. There is currently no cure for Parkinson’s disease, nor is there a way to prevent it.

Parkinson’s disease has probably existed for thousands of years. Its symptoms and potential therapies were mentioned in the Ayurveda (the system of medicine practiced in India as early as 5000 B.C.) and in the first Chinese medical text (Nei Jing), which appeared 2,500 years ago.

What Causes Parkinson’s Disease?

Parkinson’s disease results from the loss of brain cells in a region of the brain that controls movement. This loss creates a shortage of dopamine, which is a chemical in the brain called a neurotransmitter. This loss of dopamine results in the problems with movement that are characteristic of Parkinson’s disease.

Although there are many theories as to why these brain cells die, no actual Parkinson’s disease cause has ever been proven.

Current theories regarding the possible cause or causes of Parkinson’s disease include:

• Environmental factors
• Genetic factors
• Free radicals
• Normal age-related wearing down
• A combination of some or all of these theories.

SYMPTOMS OF PARKINSON’S DISEASE

• Stiffness in the limbs and trunk
• Slow movement
• Loss of spontaneous and automatic movement (such as swinging the arms when walking)
• A shuffling gait
• A stooped posture
• Problems with coordination and balance
• Fixed facial expressions
• Speaking in a soft voice.
• Tremor

COMPLICATIONS OF PARKINSON’S

• Depression 
• Personality changes
• Dementia
• Sleep disturbances
• Speech impairments
• Sexual difficulties.

SUPPLEMENTS:

Medical Reporters and Licensed Health Practitioners involved with Complementary medicine  have learned that many Parkinsonians are taking the following supplements to reduce some of the symptoms:

• AntiOxidants (Vitamins A, C, E)
• Grape Seed Extract
• Coenzyme Q10 (CoQ10)
• NADH
• Ginkgo biloba
• B Complex
• Calcium and Magnesium

DIET AND NUTRITION

Fruits and veggies high in antioxidant properties (the more color the higher amounts of antioxidants)

*Berries (blueberries, strawberries, raspberries, blackberries, pomegranates, cherries)

Apples, oranges, grapefruits, tomatoes,

Dark green, yellow, red and purple veggies

(spinach,brussel sprouts, kale, collards, swiss chard,  dandelion  greens, squash, cabbage, beets)

High Fiber Foods (whole grain breads, pastas, grains such as brown rice, quinoa, whole oats)

Diets high in calcium (milk and dairy products, dark green leafy vegetables)

Fish – two or more servings of fish a week are recommended.

Cooked dried beans

Coffee and caffeine intake is associated with a significantly lower incidence of PD according to JAMA study

EXERCISE

..helps to keep muscles strong and improve flexibility and mobility. Exercise will not stop Parkinson’s disease from progressing; but, it will improve your balance and it can prevent joint stiffening.

Suggested Exercises: Zumba Gold Fitness Classes (standing or seated) gardening; walking; swimming; water aerobics; yoga, tai chi, qi gong.

MUSIC AND DANCE

Why should Parkinsonians exercise?

Because exercise increases oxygen & glucose to the brain, which enhances brain function. The body responds by forming new capillaries to accommodate additional blood to nerve cells. There’s also an increase in brain chemicals which can protect and strengthen nerves.

The human brain is capable of creating new connections which can bypass damaged areas, thus allowing Parkinsonians to regain lost motor skills & muscle control. Regular, daily mental & physical exercise therapy can improve muscle function over time. Mind-body training occurring with certain exercises, includes retraining the brain to focus while repetitive physical movements strengthen muscles.

When the central nervous system is stimulated by physical activity, there is a slowing down of brain cell destruction.  Studies show that exercise increases blood flow to various parts of the brain and increases the speed of nerve transmission  through the brain.

SOCIALIZING

LAUGHTER

PETS

MAKING A DIFFERENCE

SLEEP AND REST

FUN AND RECREATION

HOBBIES

MEDITATION

COMPLEMENTARY MEDICINE

CHIROPRACTIC ADJUSTMENTS

OSTEOPATHIC MANIPULATIONS

ACUPUNCTURE

MASSAGE THERAPY

REIKI HEALING

COLON THERAPY

Contact Dr. Shellie for further information re: Speaking, in-home Massage Therapy, Diet and Nutrition Counseling, Zumba Gold Fitness classes to your Parkinsonian loved one.

Email: drshellie614@gmail.com, Telephone: 602-708-9018,

or visit me on my Facebook page, Dr. Shellie-On Healthy Living and click the ‘like’ button to receive healthy living updates.

 

You’re Invited to ODU-ILR

PRESS RELEASE

ODU (Old Dominion University) , ILR Division  (The Institute for Learning in Retirement) , Norfolk, VA is presenting a course by Dr. Shellie Gretah Fraddin, Ph.D., entitled, LAUGH FOR THE HEALTH OF IT!!

WHEN: MONDAY JULY 16, 2012, 10am-12noon

WHERE: PRIME PLUS NORFOLK SENIOR CENTER, 7366 NEWPORT AVE, NORFOLK, VA

Course Description:

What do Dr. Norman Cousins, Dr. Patch Adams and Dr. Laurence J Peter have in common? They all believe in the healing power of ‘LAUGHTER “, to increase release of endorphins, reduce stress, strengthen immune system, moderate pain and exercise the lungs.

Dr. Patch Adams, dressed as a clown in his medical practice, included LAUGHTER as an essential part of his medical treatment.

Dr. Norman Cousins, former Editor of The Saturday Review, recovered from a life-threatening tissue disease, using LAUGHTER to relieve pain and strengthen his immune system.

Dr. Laurence J Peter, author of The Laughter Prescription, states that LAUGHTER stimulates the brain produce its own painkillers.­­

In 1989, The Journal of the American Medical Association acknowledged that LAUGHTER could help improve the quality of life for patients with chronic illness and that laughter has an immediate symptom relieving effect.

This class is both experiential and educational. You’ll learn:

• the physiological and psychological benefits of laughter
• to increase/develop your sense of humor
• exercises to limber up body, mind and spirit
• tools to increase LAUGHTER experiences

You’ll leave this workshop happier, more energetic and have improved LAUGHTER skills.

 

Instructor:  Dr. Shellie Gretah Fraddin, Ph.D. Life Coach specializing in Senior Health & Fitness

Contact Dr. Shellie to schedule a LAUGHTER lecture or workshop in your facility, for your club or  @ 602-708-9018 or drshellie614@gmail.com

A Most Disturbing Statistic: Women and Alzheimer’s

January 26, 2012

ScienceDaily (Mar. 18, 2008) — “Researchers from Boston University School of Medicine (BUSM) have estimated that one in six women are at risk for developing Alzheimer’s disease (AD) in their lifetime, while the risk for men is one in ten. These findings were released March 18 by the Alzheimer’s Association in their publication 2008 Alzheimer’s Disease: Facts and Figures.”

In the past year, I have been introduced to groups of women with Alzheimer’s disease, living in assisted living facilities. Some with bracelets on their ankles to track their location, some with companions and some who can still live somewhat independently. The Activities Directors of several facilities invited me to lead Chair Zumba Fitness Classes in Memory Care Centers around Virginia Beach, Chesapeake and Norfolk, VA.

I have read about the disease. I know of families who have experienced the disease of a loved one. I have never personally met anyone with the disease, since my Health & Wellness practice focused on ‘disease prevention’, educating women to strengthen body, mind and spirit. I teach classes, write articles and present lectures to people to improve brain function, to increase energy, to improve skin, nails and hair, to understand nutrition labels, to cook healthy meals, to maintain healthy joints and muscles with Zumba Fitness classes.

I’m disturbed about the incidence of Alzheimer’s in women. I am determined to do something about it, to educate women in preventing the disease from developing, to research the cause, the development and the progression. Living with Alzheimer’s is not the way I see women living out the rest of their lives. I have the vision that women can make a difference throughout their lives, no matter their age; that women can have a meaningful quality of life, way into their 90’s. Women like Grandma Moses, Kathryn Hepburn, Gloria Swanson, did. What can we do to prevent the disease of Alzheimer’s?

RESEARCH QUESTION: Are there any natural treatments for Alzheimer’s Disease and is there a way to prevent its development?

Nutrition Week, May 2, 1997;27(17):7/New York Times, April 24, 1997;A22.

“Alzheimer’s disease patients were given 2000 IU of vitamin E daily, which is 60 times the RDA, resulting in a significant delay in the progression to 1 of 4 major milestone symptoms: inability to perform basic daily activities, admission to a nursing home, progression to severe dementia or death. Patients taking vitamin E did not experience these events for another 230 days compared to placebo patients. “

________________________________

“Alzheimer’s is a woman’s disease that’s dramatically changing the way we live as families,” Maria Shriver said. “Sixty percent of people with Alzheimer’s are women, and 60 percent of the caretaking is done by women.”

_______________________________________________________________________________________________________

Ascorbic Acid in Cerebrospinal Fluid- A Possible Protection Against Free Radicals in the Brain“

Barabas, Judit, et al, Archives of Gerontology and Geriatrics, 1995;21:43-48.

Ascorbic acid and dehydroascorbate levels in the plasma and CSF of 12 patients with senile dementia of moderate grade Alzheimer’s type were found to be significantly lower than 15 young, healthy volunteers. An intravenous infusion of 2 gm of ascorbic acid in 5 of these patients showed an active transport process for vitamin C from the plasma through the blood-CSF barrier. The study confirmed the free radical scavenging function of ascorbic acid in the central nervous system. Monitoring ascorbic acid levels in the plasma of demented patients is recommended because of its protective role in the free radical process that occurs in dementia. The amyloid precursor proteins aggregate only in the presence of free radicals.

Vitamin C may reduce the harmful effects of free radicals in the brain.

____________________________________________________________________________________

Plasma Concentrations of Vitamins A and E and Carotenoids in Alzheimer’s Disease”

“Zaman, Z., et al, Age and Ageing, 1992;21:91-94.”

This study of Alzheimer’s and multi-infarct dementia patients, compared to nondemented elderly controls, found that in the 20 Alzheimer’s and multi-infarct dementia patients there were significantly lower levels of vitamin E and beta-carotene than controls. Vitamin A was significantly reduced only in Alzheimer’s disease patients. Vitamins A and E and the carotenoids act as free radical scavengers and their deficiency may increase the degenerative neurologic process in the brain and thereby exacerbate dementia.

______________________________________________________________________________________________________

ALZHEIMER’S DISEASE – THIAMIN, VITAMIN B1

“Thiamine and Alzheimer’s Disease: A Pilot Study”

Blass JP, Gleason P, Brush D, et al, Arch Neurol, August, 1988;45:833-835.

Seven females and 4 males who were between 59 and 83 years of age with Alzheimer’s disease participated in a double-blind, placebo-controlled, crossover study evaluating the effects of 3 g/day of oral thiamin hydrochloride for 3 months compared with a placebo, 3 times daily. Results showed that the Mini-Mental State Examination was higher during the 3 months with 3 g/day of oral thiamin hydrochloride than with the placebo. These patients were not thiamin deficient in the conventional sense, malnourished or alcoholics.

______________________________________________________________________________________________________

ALZHEIMER’S DISEASE AND INOSITOL

“Inositol Treatment of Alzheimer’s Disease: A Double-Blind, Cross-Over Placebo Controlled Trial”

Barak, Yoram, et al, Prog. Neuro-Psychopharmacol. and Biological Psychiatry, 1996;20:729-735.

In a double-blind crossover study, inositol at 6 grams per day versus glucose for 1 month each was carried out in 11 Alzheimer’s disease patients. There was an overall improvement in the Cognitive Subscale of the Cambridge Mental Disorder of the Elderly Examination (CAMDEX) with inositol but it was not significant. Language and orientation improved significantly more with inositol than the placebo. There were no serious side effects. The authors feel that higher doses of inositol should be studied in Alzheimer’s disease patients for longer periods of time.

______________________________________________________________________________________________________

More to follow.

WELCOME TO MY SITE

Hello and thank you for visiting

My website supports Senior women to make a difference in their own health and wellbeing. As a major force in the lives of their families and friends. I believe that women are the healers of our planet.

My commitment is to provide tools and information to improve their health and wellbeing.

I believe that each woman is responsible for her health; that many diseases can be avoided by healthier lifestyle choices;

That we have the power to improve the quality of  our lives  by changing our lifestyle and making different choices.

I offer the following services, either in person or on the telephone.

DIET AND NUTRITION COUNSELING

LIFE COACHING

MASSAGE THERAPY

REIKI HEALING

ZUMBA FITNESS CLASSES

AGING GRACEFULLY LECTURES, SEMINARS AND WORKSHOPS

LAUGHTER YOGA LECTURES, SEMINARS AND WORKSHOPS

**

MY PERSONAL JOURNEY

In addition to providing you with body, mind and spiritual information, I’ve included  stories about my own personal journey and transformation: to inspire you, to help you understand and trust your own process, to encourage you to pay attention to the lessons that will help you understand the purpose of  your challenges, to appreciate the messages you receive from the Universe and to teach you to trust your intuition.

You’ll read about the many life lessons I have learned to get me where I am today. I continue to learn, change and transform as I journey on my spiritual path. I am reminded to look for the lessons in our challenges, to trust the process and know that each challenge is building personal character, strength and purpose.

Part of the transformation process is breaking through self-doubt and fear and learning to trust and have faith…that we will survive and thrive through the challenges. I share my transformation with all of you in my personal stories.

No matter what your path, remember that we cannot help others until we help ourselves. Women are the healers in this world, joining together with other women to do  God’s work and help heal planet Earth.  Our feminine energy is so deeply needed to bring peace and love into the world, to eliminate hatred and violence. We cannot lead other into the light, if we are still in the dark. Therefore,  we will continue to face our deepest, darkest hours in the form of physical, mental or spiritual symptoms, until we get in touch with who we are and what we’re here to accomplish.

I share my personal transformation with you to inspire you, to give you strength, insight and courage, to help you understand your challenges and to help you appreciate the lessons derived from them.

“Health is loving who you are”. Anonymous author

I encourage you to create and manifest your wildest dreams, passionately, joyfully and health-consciously. You will become healthier in body, mind and spirit and create balance in all areas of your life.

OUR PLANET NEEDS  FEMININE HEALING ENERGY !!

 WE MUST HEAL OURSELVES FIRST

We must strengthen ourselves on every level to take care of the job before us. For in person or telephone consultations:

Call: 602-708-9018, Email: drshellie614@gmail.com, Websites: http://www.grandmashellieteacheszumba.com