Tips to Increase your ENERGY Level 4 LIFE
from The Willow Creek Leadership Summit 05' Conference Notebook

-Energy systems must be turned off approximately 8 hours out of every 24 in the form of sleep.
-You must eat every 3 to 4 hours at a minimum to sustain blood glucose levels (blood sugar). The only exception is during the 8 hours your energy system is turned off during sleep.
-Energy systems work best when Water is consumed every 30 minutes to 1 hour (I highly recommend keeping a water bottle with you throughout your daily tasks/ work...You'll have more energy and also water burns body fat...Yeah!!).
-Physical capacity of the energy system is improved by turning the system fully on (high intensity interval exercises such as Pump and Praise!!) and fully off (sleep) every 24 hours.
-To Prevent mental and emotional disengagement when the muscular system is turned off (no movement), small movements should be made every 30 to 40 minutes and large muscle movements every 90 to 120 (1.5 to 2 hrs...by getting up from your desk and seated position to walk/ stretch/ talk with friends/ get some water/ etc)
-A minimum of two cardiovascular interval training workouts a week and required to maintain full cardiovascular energy output/ health. Interval examples: Pump and Praise class at Sunnybrook Community Church 3 days each week, Walking/ Running or Cycling fast/ slow and adding hills or change of route to your routine.
- Two strength (resistance) training sessions per week are required to fully maintain muscles capacity to exert and resist force as you get at Pump and Praise also.

--Access to the energy of the Human Spirit is best achieved by setting time aside to link the days activities to the important missions (purpose and passion) of your life!!

ENERGY RECOVERY IDEALS: Build these into your workday for increased Physical/ Emotional/ Mental and Spiritual energy :)

--Stretch, hydrate with water, pray, stand up and walk, meditate, moisturize hands, squeeze a stress ball, read daily inspiration, look at family pictures, get a cup of coffee/ water, take a bathroom break, doodle, read a joke/ comic, aromatherapy, listen to your favorite music, laugh, call a friend/ family member, eat a health snack such as (grapes/ orange/ apple, carrots, celery with peanut butter, yougurt, nuts, popcorn, pretzels, granola bars, berries of all kinds), do a crossword puzzle, organize your desk/ files, write your daily to-do list, talk to co-workers.

Mens Health Week June 11- 17 Ways to Stay Healthy for the Men in Your LIFE

How Guys Die (Top 10 Causes of Death for Men)
By Rich Maloof for MSN Health & Fitness
Freelance
In recognition of National Men’s Health Week (June 11-17), MSN Health & Fitness has culled some fundamental facts and figures to raise your awareness of the most fatal conditions facing men in the United States today. With any luck (God willing prevention and daily wise lifestyle choices), we’ll also raise your prospects for living a longer, healthier life.
You may be struck by how many risk factors for the life-threatening conditions below are within your capacity to control.

We men could add years—even decades —to our lives by simply eating healthily, staying active and not smoking.

No. 10: Alzheimer’s Disease
Alzheimer’s is a brain disease correlated to aging, so the number of cases has been increasing as men live longer. Life expectancy after diagnosis ranges anywhere from two to 20 years.
Risk Raisers: Aging, Poor social relationships, lack of reading and playing games/ activities to strengthen your mind, lack of physical activity.
Numbers That Count: According to the Alzheimer’s Foundation of America, an estimated one in 10 persons over age 65 and nearly half of those 85 or older have Alzheimer's disease.
Prevention 101: Little is known, but experts advise taking similar steps to preventing heart disease (see below).
Did you know? One hopeful prospect for combating Alzheimer’s is a brain-imaging technique which would measure the amount of the toxic compound (amyloid) that causes Alzheimer’s.

No. 9: Kidney Disease
Your kidneys remove waste and toxins while also helping to regulate blood pressure and body water. Kidney diseases are predominantly brought on by diabetes or high blood pressure.
Risk Raisers:
Diabetes.
High blood pressure.
Inactivity.
Smoking.
Numbers That Count: Treatment for chronic kidney disease (CKD) soared by 57 percent as awareness rose in the 1990s, though the actual rate of prevalence has been relatively stable.
Prevention 101:
Exercise.
Drink plenty of water.
Maintain a healthy weight.
Limit aspirin and ibuprofen.
Did you know? CKD is closely associated with heart disease. According to the American Society of Nephrology, death from cardiovascular disease is 10 to 30 times higher among dialysis patients.

No. 8: Suicide
Depression is the common element in more than half of all suicide attempts, though only one in 10 attempts is successful. It appears men are more successful than women because they choose more certain methods of self-destruction (for example, a gunshot rather than sleeping pills).
Risk Raisers:
Depression.
Painful illness.
Recent crisis or loss.
Substance abuse.
Numbers That Count: Men commit suicide four times more frequently than women.
Prevention 101:
Tell a friend.
Contact a doctor.
Call a suicide hotline (1-800-SUICIDE).
Did you know? About one in four suicides leave a note behind.

No. 7: Pneumonia and Flu
The statistic that 36,000 people die from pneumonia and influenza every year scares a lot of Americans into getting a flu shot. Most are individuals with compromised immune systems, especially the elderly.
Risk Raisers:
Pre-existing respiratory condition.
Heart disease.
Diabetes.
Weakened immune system.
Numbers That Count: The pneumonia/flu death rate dropped 10 percent between 2003 and 2004.
Prevention 101: Immunization.
Did you know? As of 2004, more people are dying of Alzheimer’s disease than pneumonia or flu. (Alzheimer’s is far more prevalent among women than men, which is why it ranks lower on the list of health threats for men.)

No. 6: Diabetes
Type 2 diabetes follows closely on the heels of this nation’s obesity epidemic. The American Diabetes Association (ADA) states that 54 million Americans are pre-diabetic, meaning that blood glucose levels are approaching diabetic levels.
Risk Raisers: Excess body fat and inactivity increase risk for type 2 diabetes; risk factors for type 1, which is far less common, are not well understood.
Numbers That Count: 9.6 percent of people aged 20 or older have diabetes, while nearly 21 percent of people over 60 have it.
Prevention 101:
Make a habit of healthy food choices.
Exercise.
Maintain a healthy weight.
Did you know? According to the ADA, 10.5 percent of all men aged 20 years or older have diabetes, although nearly a third of them do not know it.

No. 5: COPD (Chronic Obstructive Pulmonary Disease)
COPD is not actually one disease but the co-existence of emphysema and chronic bronchitis. These lung conditions are primarily caused by smoking—and they will kill you.
Risk Raisers: Smoking.
Numbers That Count: According to the American Lung Association, male smokers are nearly 12 times as likely to die from COPD as men who have never smoked.
Prevention 101: Don’t smoke or use smokeless tobacco.
Did you know? Smoking is bad for you. Did we mention that?

No. 4: Stroke
There are two types of strokes—those caused by a blocked artery (ischemic) and those due to bleeding in or around the brain (hemorrhagic). Both types result in the death of brain tissue, which can affect one’s entire body.
Risk Raisers:
High blood pressure.
Smoking.
Diabetes.
High cholesterol.
Obesity.
Numbers That Count: About 80 percent of strokes are ischemic and 20 percent hemorrhagic.
Prevention 101:
Keep a healthy diet.
Exercise.
Mind your blood pressure.
Did you know? A 2007 report by the American Heart Association estimated the cost of health expenditures and lost productivity due to cardiovascular disease and stroke at $431.8 billion—well over twice the cost of all cancers.

No. 3: Accidents
“Unintentional injuries” kill a staggering number of people every year. In 2004, the CDC’s total for men and women was 112,012. Vehicle accidents accounted for the most fatalities, followed by poisoning, falls and drowning.
Risk Raisers:
Driving while intoxicated.
Ignoring safety regulations.
Dangerous occupations such as mining, farming, construction and fishing.
Numbers That Count: In a related statistic, one in 30 black males are considered at high risk for homicide compared to one in 179 white males.
Prevention 101:
Wear a seat belt.
Don’t drink and drive.
Be well rested at work.
Follow safety guidelines.
Follow warnings on household and workplace chemicals.
Did you know? Unintentional injuries are the leading cause of death for men under the age of 34.

No. 2: Cancer
The American Cancer Society (ACS) estimates that cancer will take the lives of 289,550 men in 2007. However, the death rate for cancer’s major killers has steadily been decreasing. Even without a cure we could slash the rate by nearly one-third: ACS says tobacco accounts for 30 percent of all cancer deaths.
Risk Raisers:
Smoking.
Sun exposure.
Excessive alcohol intake.
Numbers That Count: Lung cancer is the most common cause of cancer death among men (31 percent), followed by prostate (9 percent) and colorectal (9 percent) cancers.
Prevention 101:
Eat well.
Exercise.
Get screened.
Protect against UV rays.
Learn about carcinogens in your environment.
Did you know? Fewer than half the people diagnosed with cancer today will die of the disease.

No. 1: Heart Diseases
Though heart disease is the longstanding No. 1 killer, its mortality rate since 1950 has been halved in the 25-to-64 age group. Approximately 28 percent of American men—more than one in four—die from cardiovascular diseases today.
Risk Raisers:
High cholesterol.
High blood pressure.
Obesity.
Diabetes.
Numbers That Count: Heart disease kills about 26 percent more African-American men than white men.
Prevention 101:
Eat fruits and vegetables.
Be smart about fat intake.
Exercise.
Go for regular check-ups.
Don’t smoke.
Ask your doctor about taking aspirin daily.
Did you know? The 50-year Framingham Heart Study suggests men have a 49 percent risk of developing coronary heart disease after the age of 40.
Finally, here's a guide to some of the most common risk factors for an early demise. Learn and live to tell about it.

Rich Maloof lives in Brooklyn, N.Y. He specializes in health, technology, music and children’s non-fiction. He is a regular contributor to MSN.com and has written for CNN, Yahoo!, Billboard and the “For Dummies” book series.
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Physical Activity is POWERFUL Medicine
By Erik Nieuwenhuis MS, PT

The best medicines are those that prevent disease and improve quality of life. You may not think of physical activity as medicine, but in fact, when taken daily, it is powerful medicine. May is physical fitness month so I wanted to educate you on the power of moving your body to prevent our nations top three chronic diseases; heart disease, diabetes and cancer, and also improve your everyday life.

Want to prevent a heart attack? In a Harvard study of 80,000 nurses, those that walked at least 30 minutes daily, 5 or more days each week reduced their risks of having a heart attack by 50%. Walking strengthens the heart and mind. Regular physical activity helps to prevent cognitive decline and dementia as we age. One study documented that older persons who walked regularly, gardened, went jogging, etc. were 50% less likely to develop dementia 5 years later compared to sedentary (inactive) persons.

Want to prevent diabetes? In one of the most serious and fastest growing diseases today researchers have found by following 2,478 young adults (younger than 30) in a 15 year study that those who were sedentary at the start of the study but became physically active were 60% less likely to develop diabetes. Physical activity helps prevent insulin resistance, the underlying cause of diabetes and metabolic syndrome. One study showed that for every 2 hours a person watched TV daily (a dangerous sedentary pursuit), their risk of diabetes increased by 14%. Imagine the impact on the health of our nation and health care/ insurance costs if every sedentary (inactive) person became physically active (The current research shows that approximately 60% of the population would fall into living a sedentary/ inactive lifestyle)!! The Center for Disease Control and Prevention estimate that about 27% of all healthcare costs are linked to living a sedentary lifestyle and excess body weight.

Interested in preventing cancer? One study showed a 40% decrease in cancer mortality (death) in high fit persons compared to low fit persons. A recent report by the American Cancer Society states that regular exercise (physical activity) may be helpful in preventing breast, colon, prostrate and endometrial cancer, some of the most common cancers today by 20 to 40%.

Other Benefits of being Physically Active or high fit persons vs Inactive/ sedentary or low fit persons are;
Ø Brisk walking cut the risk of hip fractures in women by 65%. Did you here this women and men? Hip fractures are one of the most devastating injuries to our bodies and the leading cause of losing independence and admission to Nursing homes or dependent living.
Ø Data from the Aerobic research center showed that active men had 68% fewer strokes and active women in the Nurses’ health study dropped their risks of stroke by 50%.
Ø Physically active men were 57% less likely to develop high blood pressure.
Ø Fit persons have less depression and are happier.
Ø Fit individuals were 34% less likely to catch a cold or the flu bug.
Ø Fit persons were only half as likely to die from any cause during one large 10 year study in the Journal of the American Medical Association in July 17, of 1996.
Ø People who get regular physical activity or exercise 5 or more days each week are also less likely to be overweight, have more energy, are more optimistic, sleep better, and have less arthritis and joint pain!! Wow---now are these wonderful reasons to make being physically active daily a habit for you, your family, community, and workplaces.
Ø Our bones, just like muscles require regular physical activity and/ or weight lifting (resistance training) to maintain their mineral content and strength, and prevent risks of fractures or osteoporosis. Every year we get older, greater than 25-30, our bones grow a little weaker. This process is much faster in active and sedentary persons. Weak bones are responsible for 1.5 million fractures a year.
Ø Being physically active will also keep your muscles strong and limber allowing you to enjoy your Daily Work/ Rest and Play!!

Here are some Principles that can help you maintain an Active Lifestyle:
Ø Choose activities that you enjoy, especially those outside with spring in full bloom and Summer to come!
Ø Ask someone to go with you. An exercise partner helps you to be accountable and more regular with your program, not to mention more FUN!!
Ø Be physically active in the morning or late in the day and drink plenty of fluids (fresh filtered water).
Ø Add variety to your routine; Check out Pump and Praise at Sunnybrook Community Church on Monday and Thursdays at 5:30am and Saturdays at 8:00am.
Ø Get good walking shoes and wear comfortable clothing
Ø Set goals and keep a journal or record of what your doing and how your feeling.
Ø Take a favorite inspirational quote such as memorizing or meditate on Isaiah 40:30-31.
Ø Look for ways to be more active in your daily life at work, home and on vacation.
Ø Join a gym or fitness class in Siouxland.
Ø Do some stretching and strengthening exercises 2-3x/ week as well as getting regular aerobic exercise. YOU get all 3 at Pump and Praise!!
Ø As you begin to be more active your strength, health and mental outlook will improve, and your spirit will soar!!


"The doctor of the future will give no medicine but will interest his patients in the care of the human frame (your body), in diet, and in the cause and prevention of disease." ---Thomas A Edison

Sources:
1) Physical Activity is Powerful Medicine by Wellsource 2007. Check out their website at www.wellsource.com
2) The Hazards of Inactivity from WellSource Making Healthy Choices Newsletter 2006.