Do You Know Your Body Produces Special Chemicals to Fight Pain and Improve Your Health?

 

 

Healthy & Fit 4 Life eNewsletter | October 2017 | 1st Edition

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Stacy D. Fehlinger
Certified Health Coach
Owner of Healthy & Fit 4 Life, LLC

(678) 719-2283
stacy@longevitycoachstacy.com

Schedule a COMPLIMENTARY 30 minute consultation with Stacy at Fit4Life Consultation.

When you take the time to cleanse your physical body of accumulated stress and toxicity, you are rewarded with increased vitality and optimal health.~Debbie Ford

Eating ice cream and not exercising is great. The downside is your health isn’t so good.~Jeff Bridges

Do You Know Your Body Produces

Special Chemicals to Fight Pain

and Improve Your Health?


Our bodies are quite amazing! Did you know that your body makes its own medicine? I’m going to throw a bit of science at you. Dr. Louis Ignarro won a Nobel prize for discovering how our bodies make and dispense its own medicines.

The largest endocrine system in our bodies is the endothelium.  The endothelium is the lining of our blood vessels and is about one cell layer thick.  Dr. Ignarro discovered that a healthy endothelium releases a chemical messenger called Nitric Oxide which prompts the body to make its own medicines to treat illnesses that are often treated by prescription medications.

Nitric Oxide promotes a healthy cardiovascular system by dilating the arteries which increases blood flow and nutrients to our organs. When the arteries are dilated, this also optimizes blood pressure so the heart doesn’t have to work so hard and increases our lifespan.

Are you wondering how we get more Nitric Oxide flowing through our bodies? The answer is exercise. When we exercise, blood flows faster across the surface of the endothelium, causing shear force. Our cells lining the endothelium sense this extra blood flow and produce extra Nitric Oxide, which dilates the arteries, optimizes blood pressure, and delivers more blood flow and nutrients to the organs.

Here’s the best part. Once you start exercising regularly, you begin to “train” your endothelial cells to make more Nitric Oxide, even when you’re not working out!

Some other recent studies have identified other special chemicals that fight pain. Dr. Bradley Taylor, a chronic pain researcher and professor of physiology at the University of Kentucky College of Medicine, states, “Our bodies release natural opioid peptides which include feel good endorphins that latch onto opioid receptors in the brain, blunting your pain and making you feel calm and focused.” Scientists have discovered 6 different ways to tap into our natural painkillers. Here is what they have found so far:

  1. Get Plenty of Sleep: Getting a poor night’s sleep not only makes a tough workout seem like something out of a medieval torture chamber, it can also interfere with our opioid system. Dr. Taylor believes it may have something to do with the increased stress, anxiety and depression that rise when we are sleep deprived.
  1. Go Ahead and Have Your Pre-Workout Coffee: According Dr. Robert Motl who performed a study at the University of Illinois at Urbana-Campaign, Caffeine binds to adenosine receptors which are located in the areas of the brain that control pain. He recommends drinking a cup or two of coffee an hour before exercise. In the study,  people who consumed 2 to 3 cups of coffee before cycling hard for 3 minutes reported feeling less pain in their quad muscles than those who didn’t have any caffeine.
  1. Include HITT In Your Exercise Routine: According to Dr. Michele Olson, an adjunct professor of sport science at Huntingdon College in Alabama, “The best exercises for endorphin release are intense and/or prolonged activity. Do short, very intense bouts- sprints, plyos, running a one-mile PR –or just cardio for longer than usual.” The only exception to this rule is if you already have sore legs or glutes.  Intense running or plyos can make them hurt more.  Dr. Olson recommends super mild exercises that target the sore muscles. “Take a brisk walk or do light Spinning. You’ll experience pain relief from the increased circulation, which brings oxygen and white blood cells to the areas to soothe them faster.”
  2. Take Your Workout Outside:  A study in the journal Pain Medicine found that back pain was reduced after just three 30-minute sessions of bright light therapy. The authors say that you can get the same effect from natural outdoor light too. Sunlight may bump up your body’s production of serotonin, a neurotransmitter that has been shown to block the pain pathways in the brain.
  1. Workout with Your Buddy: In a study conducted by Dr. Robin Dunbar, a professor of evolutionary psychology at the University of Oxford, people who rowed with six teammates for 45 minutes were able to endure pain much longer than they could when rowing alone. Dr. Dunbar says, “We release more endorphins when we do synchronized activities.  Even just talking to pals triggers the release of endorphins.” Bring your buddy on the walk with you or to your favorite workout class for a more effective workout.
  2. Go Ahead and Drink Wine: Research from the Douglas Mental Health University Institute found that participants who sipped on wine started pumping out endorphins and other natural opioid peptides. The key is to drink in moderation about one or two drinks per day to get this benefit.

If you do not currently exercise regularly, I hope reading this article motivates you to begin an exercise program. I don’t know about you, but I would rather have my body make its own medicine than rely on something a doctor prescribes for me.

My advice to you is find something you love to do and make it habit.  Don’t call it exercise, call it play like we would for a child. Have fun and go play!

Healthy Regards,
Stacy


FREE ENTRANCE | Plus, hourly wine drawings by Michelle Lobden, OneHope Wine Fundraiser that benefits our non-profit organization, CleaningforaReason.org, helping women focus on their healing and not cleaning.  OneHope also donates 10% of every Chardonnay purchase to clinical breast cancer trials. Since most of us give wine gifts anyway why not help a woman in need with your purchase. Go here to see their selections.  Super easy purchasing process too!

Co-chairs:  Vicky Bates, SURVIVOR–Maid in America (green cleaning) and
Sue Madison, SURVIVOR– Valentus (Health, Vitality, & Immune Support)

Other survivors sharing their story including:  Bonnie Ross Parker, America’s Connection Diva, “Walk in my Shoes”  | Special guest speaker, Dr. Robert Buresh (Vicky’s husband), KSU Research Studies on Exercise & Cancers | Over 20 vendors with services and/or products that benefit breast care health…yoga demonstration, thermography, chair massage, skin & hair health, & more!

For more information go to: VickyVBates.com/Events/
Check us out on FB at FB/VickyVBatesSurvivor/

Join Us for Healthy & Fit 4 Life’s next
“Help, Mom Needs A Break!” MeetUp Group
 

Mani/Pedi and a Movie
at Kreative Nails
2538 Cedarcrest Road
Acworth, GA 

Wednesday, October 25
10:30am
 

Ladies, let’s treat ourselves to mani and/or pedi and
then go to NCG Cinema for a good chick flick!

Do you exercise regularly?

If not, what would motivate you to become more active? 

We would love
to hear
from you!

Send your comments to Stacy at: stacy@longevitycoachstacy.com
or post on Facebook: 
Facebook/StacyFehlinger

Team Beachbody Promotions

Our Annual Beachbody On Demand All-Access Challenge Pack which continues to deliver unprecedented value with the special offer price of $160 through the end of September!

At this special price, customers get the greatest deal in health and fitness with two excellent options to choose from – either a ‘daily dose of dense nutrition’ with Shakeology, or with our Beachbody Performance supplements (Energize and Recover), plus a year’s worth of the best fitness programs on the market, the Portion Fix Container System, and Coach support through a Challenge Group. Our Annual All-Access Beachbody On Demand Kickstart and Shakeology Challenge Pack offer is also still available at the promotional price of $205 USD


Insanity Max 30 Workout 

This is a short 30 minute workout that will challenge you! Contact me for more info or to order at 
Stacy@longevitycoachstacy.com.

Healthy & Fit 4 Life’s Recipe of the Month
Honey Dijon Chicken &Veggies Foil Packs
Savory, nourishing, quick & healthy!

Ingredients
4 boneless skinless chicken breasts
3 tablespoons olive oil
6 cloves minced garlic
Pinch salt and pepper
1/3 cup honey
2 tablespoons whole grain Dijon mustard
Chopped fresh parsley
Crushed chili pepper (optional)
4 zucchini, sliced
1 pound (450g) grappe tomatoes, halved

Preparation

  1. Pre-heat your oven to 400°F (200°C). Lay four 12×12 inch (30×30 cm) squares of foil out on a flat surface. Place zucchini slices, tomatoes in the middle of each piece of foil. Season with salt and pepper, then top with each chicken fillet. Season chicken with salt and pepper, to taste.
  2. In a small bowl, combine olive oil, minced garlic, mustard, and honey. Divide the sauce over each chicken pack and sprinkle with crushed chili pepper and chopped parsley.
  3. Fold the foil over the chicken and vegetables to close off the pack, pinch the ends together so the pack stays closed.
  4. Transfer the packs to a baking sheet and bake for 20-25 minutes or until chicken is cooked through and veggies are tender. Serve immediately and open carefully. Enjoy with an additional touch of parsley!
Note: If chicken breasts are too thick, just cut lengthwise to make fillets, they will cook faster.
YieldServes 4

HEALTHY & FIT 4 LIFE’S
CUSTOMIZED PERSONAL CONSULTATION PACKAGES

  • Customized 3-month packages created after FREE 30 minute discovery consultation session to address your specific health concern for you and/or your child
  • Discovery session conducted in person or via phone/video conference
  • Session resources and homework (don’t worry it’s not graded) included
  • One scheduled one-hour meeting or conference/video call per week
  • Goal setting & accountabilty throughout program
  • Continued accountablility in online Facebook support group for all clients

Sign up today for your FREE 30-minute consultation to take control of your health and wellness!



Contact: Stacy D. Fehlinger | Certified Health Coach
Healthy & Fit 4 Life, LLC
(678) 719-2283 | Email:
Stacy@longevitycoachstacy.com

Events & Workshops Around Town
that may be of interest to you…
Local Farmer’s Markets
>Lost Mountain Park Farmers Market: Every Tuesday: 3pm-7pm: 4723 Dallas Hwy, Powder Springs, Georgia 30127
>
Marietta Square Farmers Market: Every Saturday morning January through December, and on Sundays from 12-3 pm from May through October. Located in North Park Square in Historic Marietta Square
>Kennesaw Farmers MarketEvery Monday afternoon from May through September: Depot Park, 2829 Cherokee Street, Kennesaw, GA 30144
>
Acworth Farmers Market: Every Friday morning, April 7th to end of October, 8am to noon.

Intro to DoTERRA Essential Oils—Every Wednesday

Free Online Class Led by Terrie McDonald, Contact Terrie at tm@lovetheoils.com | http://MYDOTERRA.COM/LTO | 678-296-3331 Register at http://lto.eventbrite.com.

Let’s Put Our Cities on the Map is an initiative and workshop to help local businesses increase their presence online by working with business owners, city officials, and lovers of all things local to spread the word about the importance of getting local business information on Google Search and Maps.
>>The cost of all workshops is $20. Contact Fredia Hill with Thumb Swipe Marketing. Register at http://lto.eventbrite.com.
>>October Dates & Locations:
October 6, 2017  6 pm – 9 pm: Dallas First Assembly of God Church, Dallas, GA
October 7, 2017  10 am – 2 pm: Dallas First Assembly of God Church, Dallas, GA
October 12, 2017  6 pm – 9 pm: Crossroads Church of Douglasville, ​Douglasville, GA
October 19, 2017: 6 pm to 9 pm: Church of God of Prophecy, Douglasville, GA
October 20, 2017: 10 am to 1 pm: Church of God of Prophecy, Douglasville, GA
October 30, 2017: 10 am to 1:30 pm: Xperience Connections Susan Guthrie, Powder Springs, GA
Hiram Xperience Connections Meeting—Fri, October 20

Join us on October 20, 11:30am to 1:30pm, at The Olive Tree Restaurant in downtown Hiram, GA for a unique women-only networking event in a safe, supportive environment with great food and great conversation!  Register at http://xperienceconnections.com/spotlight/hiram/.

PLUS….

Does your pantry contain food that could be hurting you or your family’s health?

Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
  • Nothing you currently have in your pantry is thrown out!
  • Receive handouts on topics such as healthy substitutions
  • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete
and costs $45.
Contact Stacy D. Fehlinger at (678) 719-2283 or Stacy@LongevityCoachStacy.com

L.E.A.N. is LIFESTYLE, EXERCISE, ATTITUDE & NUTRITION
Developed by America’s Pediatrician, Dr. William Sears

L.E.A.N. Start Parent Workshop: Cost: $99.00 Sign up for this amazing parent workshop and learn proven ways to boost your child’s mood, attitude, behavior, study habits, energy and health!

  • 6 hours of instruction in a self paced environment over 3-week period
  • Learn the L.E.A.N. program basics with topics including traffic light eating, the skinny on fat, powering up with protein and play, and more!
  • All materials and homework (don’t worry it’s not graded) provided online
  • Includes activities & healthy recipes
  • One scheduled conference call per week
  • Goal setting & accountabilty throughout workshop
  • Continued accountablility in online Facebook support group for all partcipants

Online Workshops begin every 3 weeks.  Contact Stacy for the next start date.

Workshops Led by Stacy Fehlinger
Now offering:
>>>Workshops as PARTIES and attendance is FREE for the host who brings 2 guests to their workshop!
>>>Online workshops of L.E.A.N. Start and Prime-Time Health.  These workshops are self-paced learning and consist of 6 hours of instruction with a weekly telephone conference call.
~Contact Stacy at stacy@longevitycoachstacy.com for further information~


Are you looking for ways to improve your child’s attitude, boost their energy and improve their health? Sign up for this amazing parent workshop and learn proven ways to boost your child’s mood, attitude, behavior, study habits, energy and health!



Could your child’s behavior be related to what they are eating? Come to my L.E.A.N. Start Workshop to learn how certain foods can affect behavior and more.



Are you pregnant or considering becoming pregnant? If so, join my L.E.A.N. Expectations Workshop to learn the links between  nutrition and a healthy pregnancy.



Prime-Time Health is for you if you want to take charge of your health, prevent disease, avoid disability and spend money on something other than doctors!

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