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 T H R I V E  !

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Thrive (verb):  (1) to prosper; be fortunate or successful; (2) to grow or develop vigorously; flourish

This is the first issue of THRIVE - a health and fitness newsletter aimed at helping you THRIVE!  In order to prosper and flourish, we need to have integration and balance among our physical and nonphysical bodies.  My goal for this newsletter is to educate and motivate you in your quest to feel as good as you can. Topics will include physical fitness and nutritional education, motivational information and suggestions on reducing stress and increasing energy.

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It's a new year, and a common practice in our culture is to make New Year's Resolutions.  What does that phrase conjure up in your mind?  Thoughts such as:  "Another promise I'll make to myself and will break in a few weeks."   "Resolution-schmesolution - what a waste of time!"

Have you ever heard this definition of insanity:  doing the same thing over and over again and expecting a different result?   Sound familiar?  Why not get out of a rut that doesn't work?

Stop promising to lose 20 pounds; stop vowing to exercise tomorrow.  Instead, observe and contemplate your current condition - physically, emotionally, intellectually, financially, socially, spiritually.  Do so without criticism.  Just the facts.  No judgements.  Be specific.  Write them down.  Accept responsibility for what you have created up till now.

Now consider what your ideal condition is - physically, emotionally, intellectually, financially, socially, spiritually.  Open your heart and mind to dreams and possibilities.  Be realistic.  Be specific.  Write them down.  Accept responsibility for creating what you want in 2010 and beyond.

After assessing your ideal physical and nonphysical conditions, create a plan.  Be realistic.  Be specific.  Make yourself a priority.  Find mentors; talk to trusted friends and family about your plans; spend time with like-minded positive people; ask for support.

My wish is for each of you to THRIVE in 2010 and beyond!

Warmest regards,

Rena

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Challenge (noun):  difficulty in a job or undertaking that is stimulating to one engaged in it

In each issue of THRIVE! there'll be a challenge offered and each one will be about feeling as good as you possibly can.

Our first challenge is to take 5 minutes every day to do something non-task-oriented:  sit in a lovely spot and daydream ... gaze at cloud formations ... play with your cat or dog ... meditate ... gaze at the stars ... go for a leisurely walk (yes, even in cold weather) ...

It's important that you do not spend this 5 minutes planning, analyzing, making lists or worrying - remember, this is non-task-oriented.  You may need to write a list of possibilities that appeal to you depending upon your mood and the weather.  Being prepared and planning this time will be important to being successful with this challenge.

Your first reaction may be that you don't have time, but each of us can carve out time to do the things we think are important. 

We're constantly bombarded with busy-making technologies and an ever-growing list of things to do.  We need to take care of our jobs, families and friends, but many of us neglect putting the oxygen mask on ourselves first!  How can we help others when we don't have the energy resources because we've run ourselves into the ground?  You are the only one who can prevent that - you are the only one who can make time for yourself.

It's important to our physical and mental health to rest during non-sleeping hours.  Afterwards you'll feel refreshed and ready to take on the rest of your day!

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FYI

Answers to commonly-asked questions:

What is BMI?

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.  Click on this link to calculate your BMI:  http://www.nhlbisupport.com/bmi/.    This measurement can be used as an indicator of body mass for most people and can be used to screen for health problems associated with unhealthy weight counts based on your specific measurements. 

What is a healthy waist measurement for adult men and women?

It is generally agreed that waist measurements should be no more than 35 inches for women and 40 inches for men.  Measurements that exceed those numbers indicate increased risk for heart disease and diabetes.

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AN OUNCE OF PREVENTION

The New Mammography Guidelines

From "Strong Women Newsletter" Issue 132 by Miriam E. Nelson, Ph.D.

In November 2009 the U.S. Preventive Services Task Force (USPSTF) issued new guidelines for mammography screening for breast cancer. The USPSTF is a respected group of health care experts in the field that review research and make recommendations about preventive health care. Its recommendations are considered the gold standard for health care practice. There has been a media frenzy reporting on the new guidelines. Women have been instructed for years to get their first mammogram at age 40 (and then every year thereafter). The new guidelines recommend that women at low risk for breast cancer get their first mammogram at age 50 and then every two years until age 74.  There  has been a media frenzy reporting on the new guidelines. Women have been instructed for years to get their first mammogram at age 40 (and then every year thereafter). The new guidelines recommend that women at low risk for breast cancer get their first mammogram at age 50 and then every two years until age 74.

These recommendations are based on the latest research and not on any need to reduce spending on preventive services. I have followed this debate for years and anticipated the change. The data are conclusive. There is no added benefit for low- risk women to start mammogram screenings at age 40. Although there is some potential harm from the added radiation and treatment of early stage cancers, that may disappear on their own.

No doubt, we need to learn more about the biology of breast cancer. And we need more research on screening and early detection. Most importantly, we need research that will provide us with the knowledge on how to prevent breast cancer in the first place.

The new recommendations are:

· Screening mammography should not be done routinely for all women age 40 to 49 years.

· Women and their doctors should base the decision to start mammography before age 50 on a woman's individual breast cancer risk and her understanding of the benefits and harms.

· Women ages 50 to 74 years should have mammography every two years.

More evidence is needed for the USPSTF to recommend for or against screening mammography after age 74 years.

The new guidelines also note that:

· The USPSTF recommends against teaching patients breast self-examination.

· Available studies do not provide enough information to know whether breast examination by a trained medical professional adds benefit beyond mammography.

· There is not enough information to know whether newer types of mammography (digital mammography) or magnetic resonance imaging are any better than regular film mammography results.

If you would like to read more about this issue, I recommend the November 2009 blogs on the Dr. Susan Love Research Foundation website. http://blog.dslrf.org/? m=200911.

For more information on the USPSTF guidelines go to: 
www.ahrq.gov/clinic/USpstf/uspsbrca.htm

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Do you have a question or a suggestion for a topic to be covered?  Please send me an email and I will address it in a future issue of THRIVE!

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Rena Raso
Certified Personal Trainer

Certified Yoga Instructor
145 Medinah Drive
Blue Bell, PA 19422
610-275-0307
www.renaraso.com