Health Activities in Bethesda

   April, 2012

www.bethesda.org

Drop-in Yoga Class for all levels

April 13, 20, 27  6-7pm.
Unity Woods Yoga Center, 4853 Cordell Ave.

Ages 18+   301-656-8992

$5 cash

Free Intro Yoga Class
April 1-10 
Unity Woods Yoga Center, 4853 Cordell Ave., 16th floor
Call for times. Ages 18+  301-656-8992
FREE!!

Ongoing - Mind-Body for Cancer Classes
April 5, 12, 17, 24  4-5:45pm

Supporting cancer patients & teaching methods to improve wellness. 
The Mindfulness Center, 4963 Elm st., Suite 100
Ages 18+
$449 for an 8-week series  

Healthy Cooking Class
April 18  6-8pm
Recipes for vegetarians and non-vegetarians. 
Suburban Hospital, 8600 Old Georgetown rd.  
Ages 18+   301-896-3939
$25


 Nia Jams & Workshop
April 27-28  Fri: 7:30-9pm,   Sat: 12:30-2:30pm
The Mindfulness Center, 4963 Elm st., Suite 100
Ages 18+  301-986-1090
$15 donation appreciated

YMCA Kid's Club
Games, crafts, pizza & occasional field trips.
April 6, 13, 20, 27  6:30-10pm
YMCA Ayrlawn Program Center, 5650 Oakmont Ave. 
Ages 3-11  301-530-8500
$35 first child, $25 each additional child
 
 YMCA Healthy Kids Day
Nutrition, fun foods, creative exercise, free food samples, games, crafts & more.
April 28  10am
YMCA Bethesda-Chevy Chase, 9401 Old Georgetown Rd. 
All ages     301-530-3725
FREE!!

Bethesda Central Farm Market
Seafood, poultry, cheese & more. 
April 1, 8, 15, 22, 29  9am-1pm
Parking lot on Elm st. between Wisconsin & Woodmont
All ages     301-998-8395
FREE!

 Swim Event
Raise money to send kids to camp by swimming laps.
April 15  7-10am
YMCA Bethesda-Chevy Chase, 9401 Old Georgetown Rd. 
All ages   301-530-3725
$10

Pirates Dance Party
Come as your favorite character from the buccaneer days.
April 21   7:30pm
Dance Bethesda, 8227 Woodmont Ave.
Ages 18+   301-951-3660
$15 single, $25 couple 

 Inspirational Posters for the Road Ahead :)















 

 

My favorite :D

5 Healthy Changes to Make Now

- Jillian Michaels       

http://www.jillianmichaels.com/lose-weight/revamp-resolutions.aspx?xid=nl_LosingItWithJillianMichaels_20120123#/slide-1

Change doesn't happen overnight and it takes a lot of dedication and hard work. Here are five steps to change your diet, exercise and lifestyle for the better — for good!

Change Your Mind

The first step is no sweat — literally. It’s all in your head. Realize that you have the power to change your life by changing your mind-set. We all have the ability to choose our paths, reach our goals, and build exceptional lives. The challenge is in BELIEVING you can.
Get real: Look closely at how your emotions and behaviors are affecting your health. Are you feeding something besides your hunger, like your feelings? Examine your self-destructive behaviors and work on minimizing the negative self-talk. Oftentimes, journaling, positive affirmations, visualization, and other techniques can help improve your self-esteem and move you closer to your goals.

Set Attainable Goals

What is your vision of the ultimate you? Take some time to imagine it, break it down, and then WRITE it down! To make permanent change, you’ll need to set short-term and long-term goals, then create and write down your action plans to achieve them.
Whether you are establishing a new daily exercise regimen or weekly weigh-in, mastering a new exercise move each week, or learning new healthy recipes to cook for you and your family — setting specific, realistic goals will help you see the progress you’re making and keep you motivated.
Reward yourself in life-affirming ways — that means no food rewards! Treat yourself to a massage for killing it at the gym all week or splurge on a new workout outfit or pair of sneakers. Reaffirm your belief in yourself and your goals daily, and you'll find yourself taking the active steps needed to achieve them.

Set Up a Support System

You are responsible for your own success, but we all get by with a little help from our friends and family, right? That’s why it's important to build a healthy support system. Share your goals and how you're planning to accomplish them. Give them the lowdown on the types of foods you're eating — and no longer eating — and your new workout schedule. Let them know how important it is to you to have their support.
Enlist your coworkers too. They can keep you on track on the job by cutting back on leaving the unhealthy treats around. Chances are you’ll find someone else looking for support too. Hello, new exercise buddy! Lean on your network when you feel discouraged or unmotivated, and celebrate with them when you hit a milestone.

Make Healthier Choices

Restock your fridge and pantry. Since you can’t eat what’s not there, dump all the junk foods in your cupboards immediately. Make room for nutritious, energy-boosting fruits, vegetables, lean proteins, and whole grains. Plan out a few go-to healthy meals too, then stock up on those ingredients, along with snack-size packages of nuts, baby carrots, and organic yogurt for when you are on the run.

Start Moving!

Exercise is the BEST way to burn calories and fat. Find out the activities that will allow you to burn the most calories. I’m a huge fan of circuit training because it simultaneously improves mobility, strength, and stamina. If you’ve been sedentary, just take that first step. You may not be ready to run a half-marathon, but you can go for a walk or maybe even a short run.
Stick with it. Set up a workout schedule and mark it on your calendar along with your most important appointments of the day — then DO it! It may not be a piece of cake (better not be!), but with the right mind-set, motivation, and support system, you CAN do this. Believe in yourself and your ability to change and you will.

New Year's Resolutions & Setting Goals

"All that which ye potentially possess can, however, be manifested only as a result of your own volition. Your own acts testify to this truth."

- Baha'u'llah Gleanings, p. 149

  Whether you spent the last three weeks thinking about adjustments you'd like to make in your life or whether you already have a list of health goals that you want to achieve, now is the time to map out a plan of action! The first and (in my opinion) the most important step in achieving your goals is motivation: why do you want to achieve that goal? Pretty much everybody wants health for themselves and their loved ones but how many of us actually know how to go about making that a reality? In determining why you want to make achieving better health a goal, it's helpful to spell out why your health is a priority. Here are some quotes from various religions that stress the importance of your health:

"...dearly beloved, let us cleanse ourselves from all filthiness of the flesh and spirit, perfecting holiness in the fear of God." [1]
- Christianity  

"Say: lawful unto you are (all) things good and pure..." [2]
- Islam   

"You should not neglect your health, but consider it the means which enables you to serve. It - the body - is like a horse which carries the personality and spirit, and as such should be well cared for so it can do its work! You should certainly safeguard your nerves, and force yourself to take time, and not only for prayer and meditation, but for real rest and relaxation." [3]
- The Baha'i Faith

"Between material things and spiritual things there is a connection. The more healthful his body the greater will be the power of the spirit of man; the power of the intellect, the power of the memory, the power of reflection will then be greater." [4]
-  The Baha'i Faith

"I hope that thou mayest attain a perfect insight, an inflexible resolution, a complete health and spiritual and physical strength in order that thou mayest drink from the fountain of eternal life and be assisted by the spirit of divine confirmation." [5]
- The Baha'i Faith


The third quote compares the human body to a horse which carries the personality and spirit. I believe that a similar analogy can be made to a modern day car (unless you still use a horse for transportation, in which case please ignore the car analogy :D). You wouldn't consider spending time or money on car maintenance and repair to be self-indulgent and wasteful, would you? The major difference, however, between a car or horse and our bodies is that we can't go out and buy another one when the one we have goes bust. So taking care of the only vehicle for our souls for the duration of this earthly life is that much more important. In fact, you could just as easily see this time and money spent on your health as your real primary health care.

I know this seems daunting but that's why I started this Health Devotional & Workout Group (and the blog) - to help you in your journey and provide much needed information, support and encouragement along the way. Don't be afraid to ask for help from God, from your family, friends, and your fellow Health Devotional & Workout Group participants! That's what we're here for. :D
   

[1] The Bible. The New Testament, 2 Corinthians 6:17-18, 7:1
[2]  The Koran. 5:5
[3]  Shoghi Effendi  Letter written on behalf of Shoghi Effendi to an individual, 23 November 1947
[4] 'Abdu'l-Baha Star of the West, vol. 8. no. 18, pp. 229-30
[5] 'Abdu'l-Baha Baha'i World Faith, p. 376

A Time for 

Reflection & Readjustment

A new year always poses new challenges and questions. Will this be a good year? Will I fulfill some of my dreams? What do I want to achieve this year? While some of us have been trying to implement new year's resolutions over the course of the last three months, the Baha'is of the world are spending the last month of the Baha'i year trying to determine what they would like to change in their lives. Below are a few quotes from the Baha'i Writings regarding this time of year:

"Verily I say, fasting is the supreme remedy and the most great healing for the disease of self and passion."[1]

- Baha'u'llah

"Fasting is the cause of the elevation of one's spiritual station."[2]

-'Abdu'l-Baha

"Fasting is a symbol. Fasting signifies the abstinence from lust. Physical fasting is a symbol of that abstinence, and is a reminder; that is, just as a person abstains from physical appetites, he is to abstain from self-appetites and self-desires. But mere abstention from food has no effect on the spirit. It is only a symbol, a reminder. Otherwise it is of no importance. Fasting for this purpose does not mean entire abstinence from food. The golden rule as to food is, do not take too much or too little. Moderation is necessary."[3]

-'Abdu'l-Baha

"The fasting period, which lasts nineteen days starting as a rule from the second of March every year and ending on the twentieth of the same month, involves complete abstention from food and drink from sunrise till sunset. It is essentially a period of meditation and prayer, of spiritual recuperation, during which the believer must strive to make the necessary readjustments in his inner life, and to refresh and reinvigorate the spiritual forces latent in his soul. Its significance and purpose are, therefore, fundamentally spiritual in character. Fasting is symbolic, and a reminder of abstinence from selfish and carnal desires."[4]

- Shoghi Effendi

Since our new year's resolutions and readjustments should be made after prayer and meditation, I thought it only appropriate to glean some writings from various world religions on what prayer and meditation mean.

"O my son! Verily God will bring everything to light, though it were but the weight of a grain of mustard-seed, and hidden in a rock or in the heavens or in the earth; for, God is subtle, informed of all. O my son! Observe prayer, and enjoin the right and forbid the wrong, and be patient under whatever shall betide thee: for this is a bounden duty."[5]

- Qur'an (Teachings of Islam)

"Meditation is greater than thought. The earth seems to meditate; atmosphere and sky seem to meditate; the waters and the mountains seem to meditate, as do gods and men. That is why whenever men achieve greatness on earth, they may be said to have received their portion of the fruits of meditation."[6]

- Chandogya Upanishad (Hindu Teachings)

"Let man's thoughts be integrated with the discipline of constant striving: let them not stray to anything else; so by meditating on the divine All-Highest Person goes."[7]

- Bhagavad-Gita (Hindu Teachings)

"Wake up! It is time to wake up! You are young, strong - why do you waver, why are you lazy and irresolute? This is not the way to wisdom. Be strict with speech, control your mind, let not the body do evil. This is the way to wisdom, these three roads leading to it. Meditation brings wisdom, lack of meditation is folly. These are the two roads, one leading forward, one backwards. Choose the right one, the one that leads to wisdom."[8]

- Dhammapada (Buddhist Teachings)

"Meditate profoundly, that the secret of things unseen may be revealed unto you, that you may inhale the sweetness of a spiritual and imperishable fragrance, and that you may acknowledge the truth that from time immemorial even unto eternity the Almighty hath tried, and will continue to try, His servants, so that light may be distinguished from darkness, truth from falsehood, right from wrong, guidance from error, happiness from misery, and roses from thorns."[9]

- Baha'u'llah (Baha'i Teachings)

"This faculty of meditation frees man from the animal nature, discerns the reality of things, puts man in touch with God. This faculty brings forth from the invisible plane the sciences and arts. Through the meditative faculty inventions are made possible, colossal undertakings are carried out; through it governments can run smoothly. Through this faculty man enters into the very Kingdom of God."[10]

-'Abdu'l-Baha (Baha'i Teachings)

While I'll probably do a separate scientific review in the near future on the health benefits of prayer and meditation (anyone interested in that?), we can still take what is left of the final days of 168 B.E. to pray and meditate on our hopes, dreams, and goals for the new year. As far as goals for health are concerned, I hope that my next posting will help highlight the importance of this state of being so that we can all make it a priority in the year(s) to come. Don't worry, you won't be left tackling your resolutions on your own. Ask help from God, from your family, friends, and your fellow Health Devotional & Workout Group participants! That's what they're for, right? Right. :D

1. The Importance of Obligatory Prayer and Fasting. Baha'u'llah, no. XVII

2. The Importance of Obligatory Prayer and Fasting. 'Abdu'l-Baha, no. XXVI

3. Quoted by J.E. Esslemont, Baha'u'llah and the New Era, p. 189

4. 10 January 1936. Directives from the Guardian, pp. 27-29

5. The Qur'an. Surih 31:15-16

6. Hindu Scriptures. Chandogya Upanishad, p. 116

7. Hindu Scriptures. Bhagavad-Gita, p. 263

8. Buddhist Scriptures. Dhammapada (Lal), p. 134

9. Kitab-i-Iqan. p. 8

10. Paris Talks (rev. ed. 1989). pp. 160-162

Quotes from the Writings of Baha'u'llah

 on Exemptions from the Fast

"In clear cases of weakness, illness, or injury the law of the Fast is not binding. This injunction is in conformity with the precepts of God, eternal in the past, eternal in the future. Well is it with them who act accordingly." 

- Baha'u'llah, The Importance of Obligatory Prayer and Fasting no. XX

"QUESTION:  Concerning fasting and obligatory prayer by the sick.

ANSWER: In truth, I say that obligatory prayer and fasting occupy an exalted station in the sight of God. It is, however, in a state of health that their virtue can be realized. In time of ill-health it is not permissible to observe these obligations; such hath been the bidding of the Lord, exalted be His glory, at all times. Blessed be such men and women as pay heed, and observe His precepts. All praise be unto God, He who hath sent down the verses and is the Revealer of undoubted proofs!"

-Baha'u'llah, Kitab-i-Aqdas, Q&A #93

"QUESTION: Concerning observance of the Fast by people engaged in hard labour during the month of fasting.

ANSWER: Such people are excused from fasting; however, in order to show respect to the law of God and for the exalted station of the Fast, it is most commendable and fitting to eat with frugality and in private."

-Baha'u'llah, Kitab-i-Aqdas, Q&A #76

"QUESTION: Concerning the definition of a journey.

ANSWER: The definition of a journey is nine hours by the clock. Should the traveller stop in a place, anticipating that he will stay there for no less than one month by the Bayan reckoning, it is incumbent on him to keep the Fast; but if for less than one month, he is exempt from fasting. If he arriveth during the Fast at a place where he is to stay one month according to the Bayan, he should not observe the Fast till three days have elapsed, thereafter keeping throughout the remainder of its course; but if he come to his home, where he hath heretofore been permanently resident, he must commence his fast upon the first day after his arrival."

-Baha'u'llah, Kitab-i-Aqdas, Q&A #22

General Health and the Religious Fast

A summary of scientific research

As I pointed out in the previous post, I'm basing these recommendations and summaries on a body of research that has been done on fasting Muslims during Ramadan, since I believe this is physiologically comparable to the Baha'i Fast. Here I'll summarize some health benefits as well as some recommendations made by the scientific community regarding Ramadan-style fasting.

1) Ramadan-style Fasting May be good for your Immune System

One study done by Unalacak et al. at the University of Turkey showed that this style of fasting was beneficial for the participants' inflammatory state as well as their metabolism [1]. Another study conducted by Latifynia et al. in the University of Tehran showed that in the last week of Ramadan there was an improvement in the innate immune system's biomarkers compared to blood taken during the first week of Ramadan [2]. More studies have to be done, however, to confirm these findings. 

2) Health Benefits of Fasting Mostly Dependent on Total Caloric Intake and Type of Food
A study done on the Greek Orthodox fast in Crete in 2004 found that their health improved significantly after their periods of fasting but that these results are possibly due to the change in diet from a meat and dairy-based diet to only grains, fruits and vegetables during their fast [3]. Caloric restriction diets in general have been known to increase longevity and contribute significantly to overall health [4] even possibly helping to stave off brain diseases like Alzheimers [5] but this is characteristic of long term reduced calorie diets and not short term fasts like Ramadan [6]. If we wish to utilize these benefits during the Fast, then it could be seen as a good time to improve our diets and reduce overall caloric intake in the long run.



2) Observe the Exemptions for the Sake of Your Health
 Most of us know that religious fasts like Ramadan and the Baha'i Fast have exemptions; both state clearly that those who are ill, traveling, too young or too old, or women who are pregnant, nursing, or menstruating are exempt from fasting. Although it has been shown in many studies that Ramadan is safe for those who are healthy [7][8], many studies have shown that fasting when ill, pregnant or nursing can be dangerous to your health [8][9]. If you are unsure as to whether your chronic or acute illnesses will be negatively affected by fasting, check with your doctor.


[1] Unalacak M et al., 2011 "Effects of Ramadan fasting on biochemical and hematological parameters and cytokines in healthy and obese individuals" Metab Syndr Relat Disord 9(2):157-61
[2]  Latifynia A et al., 2009 "Neutrophil function (innate immunity) during Ramadan". J Ayub Med Coll Abbottabad 21(4):111-5
[3] Sarri K. O. et al., 2004. "Greek Orthodox fasting rituals: a hidden characteristic of the Mediterranean diet of Crete". British Journal of Nutrition. 92: 277-284
[4]  Imai S: SIRT1 and caloric restriction: an insight into possible trade-offs between robustness and frailty. Curr Opin Clin Nutr Metab Care 2009, 12:350-356
[5] http://www.guardian.co.uk/society/2012/feb/18/fasting-protect-brain-diseases-scientists?cat=society&type=article
[6] Trepanowski J. F. et al., 2011. "Impact of caloric and dietary restriction regimens on markers of health and longevity in humans and animals: a summary of available findings". Nutrition Journal 10:107
[7] Trepanowski and Bloomer. 2010 "The impact of religious fasting on human health" Nutrition Journal, 9:57
[8]Azizi. 2010 "Islamic Fasting and Health". Ann Nutr Metab 56:273–282
[9] Hui E. et al., 2011 "Diabetes and fasting during Ramadan". Diabetes Metab Res Rev. 26(8):606-10.

Working Out During the Baha'i Fast
A summary of scientific research

Several studies done on athletes who observed the Muslim fast of Rammadan yielded some loose guidelines for working out during a Rammadan-style fast. Of course, Rammadan is 30 days of not eating or drinking during daylight hours, while the Baha'i fast is only 19 days. Besides this major difference, however, the restrictions and exemptions are almost identical so I had confidence in using these studies as a reliable predictor of the effects of the Baha'i Fast on the body. 

First off, let's define the type of exercise that you may be looking to do. If you're thinking about a light walk in mild weather, practicing more meditative yoga, or doing some tai chi, then these guidelines don't apply. Here's an easy way to check: if you work up a sweat, become out of breath, or get very thirsty during your workout, then these guidelines apply: 

1) Wake up before dawn and eat breakfast

In Dr. Fereidoun Azizi's review article in the Annals of Nutrition & Metabolism in 2010 entitled "Islamic Fasting and Health" he highlighted the importance of not missing the predawn breakfast as it helps to maintain normal levels of glucose processing by the body, a necessity for fueling your muscles during a moderate to difficult workout. 

2) Work Out After Breaking the Fast to Avoid Fatigue During Workout

In order to have an intermediate to strenuous work out without excessive fatigue or feeling light-headed, it was recommended that some carbohydrate and water be consumed during the workout (Maugan et al., 2010. "The effects of fasting on metabolism and performance". Br J Sports Med 44: 490-494). So if you're thinking of doing a decently hard workout, break the fast with half of an energy bar, or half of a greek yoghurt or even a small piece of bread with some peanut butter, and some water. Keep the water or sports drink nearby and sip while working out as it has been shown that not drinking any fluids during your workout will negatively affect performance (Maugan et al., 2010. "The effects of fasting on metabolism and performance". Br J Sports Med 44: 490-494).

3) Refuel With Protein & Complex Carbs After Your Workout

Another strong argument for working out in the early evening right after breaking the Fast is the fact that most sports nutritional guidelines recommend proper refueling of your body after working out. This helps to "promote recovery and to stimulate the process of adaptation taking place within the exercised muscles" as well as replacing lost fluids and electrolytes if it's been a significant sweat session (Maugan et al., 2010. "The effects of fasting on metabolism and performance". Br J Sports Med 44: 490-494). What you eat after working out is just as important as when you eat it. Eating some protein and carbohydrates in the first 4 hours after working out enhanced glycogen synthesis, which helps muscles repair and strengthen immediately after exercise (Burke. 2010 "Fasting and recovery from exercise." Br J Sports Med 44: 502-508). You don't have to consume a lot of carbohydrates and protein in order to promote recovery. A regular sized helping (1-2 cups) of couscous, pasta, rice, sweet potato, potato or bread with at least one cup of protein  in the form of lean meat, eggs, beans, yoghurt or cheese should be plenty to replenish your energy stores and help your muscles recover. And don't forget to drink lots of water!