Tuesday, August 31, 2010

Fiber is Where It's At....for Weight Loss!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Researchers in England found that volunteers who ate a high fiber breakfast snacked 75% less than after a bacon and egg breakfast.

Monday, August 30, 2010

How Happy Are You!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A number of research studies link hostility, impatience, and holding grudges with poor heart health. In comparison, forgiveness, friends and optimism are associated with healthier hearts.
How happy are you?

Sunday, August 29, 2010

Negative Effects of Too Much or Too Little Sleep!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research found that having too much or too little sleep can interfere with your ability to control your appetite because it simultaneously increases the hunger hormone ghrelin while it decreases the satisfaction hormone leptin.

Saturday, August 28, 2010

Get a Good Night's Sleep,.....Lose Weight?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A Canadian study found that people who slept fewer than 7 hours or more than 9 hours weigh an average of 4 pounds more and had wider waists than people who sleep 8 hours every night.

Friday, August 27, 2010

Decrease TV Watching, Decrease Obesity Risk!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Did you know for every hour of television teens watch, their risk of developing obesity increases by 2%? Decreasing television viewing by 1 hour per week could cut the number of obese teens by almost one-third.

Thursday, August 26, 2010

Improve Your Poster, Increase Your Lung Capacity, & GIve You More Energy? Singing?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Studies show that singing, in either a chorus or solo, has tremendous health benefits. It can enhance your immune system and your feeling of well-being, reduce feelings of pain, increase lung capacity, give you more energy and improve your posture.

Wednesday, August 25, 2010

Peanut Butter or Almond Butter?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Almond butter has 26% more Vitamin E, 3 % more iron and 7% more calcium than peanut butter. It is also higher in magnesium, phosphorus, potassium and antioxidants.

Snacks That Are Yummy AND Healthy? Yes!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For a quick healthy snack spread a little raw almond butter on celery sticks or apple slices.

Monday, August 23, 2010

Fight Disease! Wash Your Hands!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To prevent the spread of disease, it is important to wash your hands frequently. Wash your hands with soap and warm water. Rub your hands vigorously for at least 20 seconds, rinse well and pat dry.

Sunday, August 22, 2010

Got Fiber? Here are Some Ideas of Where to Get It!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Great sources of fiber are whole grains, fresh fruits and vegetables, raw nuts and seeds, beans, peas and other legumes.

Down Side to Antibacterial Soaps

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"When we overuse antibacterial and antimicrobial soap, the germs get smart and become resistant to the chemicals we use against them." Sloan Barnett

Friday, August 20, 2010

Fiber is Super! But, Add it Slowly!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A high fiber diet is good for your health, but adding too much fiber too quickly can lead to intestinal gas, abdominal bloating and cramping.
Increase fiber in your diet slowly over several weeks.

Thursday, August 19, 2010

Fiber is Fantastic and Fabulous!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Fiber has many benefits. It will improve bowel function and prevent constipation; lowers your risk for heart disease and diabetes; may lower cholesterol; and aids in weight loss by promoting a feeling of fullness.

Wednesday, August 18, 2010

Fiber! It's the Broom for Your Intestinal System!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The American Dietetic Association
recommends people eat 25 to 30 grams
of fiber daily. The average person
only eats about half the recommended
amount.

Tuesday, August 17, 2010

Heads Up! For a Healthier Lifestyle!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Are unhealthy habits keeping you from living a healthy lifestyle? If so, start to notice your unhealthy habits and replace them with healthy nurturing habits.

Monday, August 16, 2010

Take a DEEP breath!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Slow, deep breathing can be beneficial to reduce stress and for people with high blood pressure, asthma or congestive heart failure.

Sunday, August 15, 2010

Conscious Breathing Affects Energy!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"One great benefit of conscious breathing is that it has a direct effect on energy level. Put simply, if you breathe effectively, you have much more physical energy." Dr. Gay Hendricks

Saturday, August 14, 2010

Cross Training Reduces Risk of Injury!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Cross training is doing a variety of different physical activities that use muscles in different ways. Cross training can reduce the risk of injury and keep your workouts interesting.

Friday, August 13, 2010

Lift Your Spirits.....Exercise!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Exercise stimulates the production of
dopamine and serotonin, brain chemicals that lift your spirits.

Thursday, August 12, 2010

Depressed? Exercise!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Studies show that people who exercise regularly are less likely to be depressed than people who don't exercise.

Wednesday, August 11, 2010

Snacking? Choose Healthy!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To encourage healthy snacking, replace
candy bowls in your office or home with a bowl of fresh fruit.

Tuesday, August 10, 2010

What's a CSA?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Have you heard of CSA (Community-Supported Agriculture)?
This is when you agree to buy a certain amount of produce each week from a local farmer. They deliver in season fresh from the garden produce to you weekly. Some require you to pick up the produce and some deliver directly to you. Be sure to choose an organic farm for the most healthful produce.

Monday, August 9, 2010

Seven Ways to Turn Bad Eating Habits Around

from Taste of Health-January 2010)
1. Recognize: Name and admit your habit so you can change it
2. Reassess: Set new goals for yourself, focusing on what you want, not the opposite.
3. Refuse: “A clean break is more effective than a gradual one,” says nutritionist Amy Lanou, PhD, who adds that three to four weeks ought to do it.
4. Replace: “Swap the bad habit for something pleasurable, such as a handful of raspberries or a walk,” she continues.
5. Reinforce: Hang notes to remind yourself of your goal and seek support.
6. Record: Monitor your progress so you can improve it.
7. Reward: Praise yourself for mini-successes and when you reach your goal.

Our #1 Health Problem (from Taste of Health January 2010)

At the rate Americans are packing on the pounds, more than half of the population of certain states could be obsess (30 pounds or more above recommended weight) within a decade. And 43 percent of American adults are at risk for obesity no matter where they live.

“Obesity is going to be a leading driver in rising healthcare costs,” Kenneth Thorpe, PhD, professor and chair of the Rollins School of Public Health at Emory University, recently told ABC News. Obesity leads to serious health problems, including cardiovascular disease and Type 2 diabetes. It’s expected to cost the U.S. about $344 billion in medical-related expenses by 2018.

“The accumulation of excess body fat and not simply excess weight,” obesity is best treated with a “plant-based diet and the seamless integration of increased physical activity and social support to alter modern diets and lifestyles”, says David Heber, MD, PhD, FACP, FACN, professor and founding director at the UCLA Center for Human Nutrition. He specifically blames our tendency to consume “highly palatable foods with hidden fats and sugars,” rather than “fruits and vegetables with anti-inflammatory phytochemicals.”

While recognizing that certain individuals are more susceptible than others, Harvard University researchers recommend prioritizing lifestyle interventions. This country’s skyrocketing medical costs won’t decline until Americans make serious efforts to slim down by improving their diet and exercise patterns,” adds health economist Eric Finklelstein.

Buying Fruits and Veggies? Buy Locally and Organic!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Whenever possible buy fruits and vegetables that are locally grown. The produce will be fresher, more nutritious and tastier than produce that has been shipped in from another country or state.

Organic is also better since your body won't have to fight all the pesticides. A local organic CSO (farm share)is an excellent way to buy local organic fruits and veggies at reasonable prices.

Sunday, August 8, 2010

Got Stains? Here's a Natural Stain Remover!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To make your own stain remover for clothes, mix
2 tablespoons cream of tartar with 2 drops of peppermint or lemon essential oil and water.
Spread the paste on the stain and allow it to dry before washing.

Saturday, August 7, 2010

Want to Live Longer? Move More!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"Those who move more, move longer."
William Sears, MD

Friday, August 6, 2010

Autism Rates Rising Sharply!

A brain disorder that interferes with communication and social skills, autism has increased sharply in recent years, finds the Center for DIsease Control and Prevention. Today, about one in every 110 American children is diagnosed iwth an autism spectrum disorder, compared with approximately one in 2,000 children before the 1980's....Recent Lancetresarch links agricultural and industrial chemicals (heavy metals such as lead and mercury PCB's, pesticides, and phthalates) with neurodevelopmental disorders. "Exposure to these chemicals during early fetal development can cause brain injury at does much lower than those affecting adult brain function," Lancet sudy authors warn.

Tasty and Easy Salad!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To create a low-calorie delicious salad, slice two ripe red tomatoes and place them on a serving dish; top the tomatoes with thinly sliced red onion and sprinkle on a little fresh basil; drizzle with balsamic vinegar and ground black pepper. Toss gently to mix.

Thursday, August 5, 2010

Slow Down to Music to Lower Heart Rate and Blood Pressure

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Slow-paced music has been shown to lower heart rate and blood pressure. When feeling stress, put on some slow-paced music to relax, unwind and de-stress.

Wednesday, August 4, 2010

Hypertension? Stare at a Fish Tank!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to a University research study, staring at fish in a fish tank can reduce blood pressure.

Tuesday, August 3, 2010

High Blood Pressure? Try This!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to research studies, a weight loss of 10 pounds has been shown to reduce the need for blood pressure medication by 36%.

Monday, August 2, 2010

Hypertension Increases Risk for Many Illnesses!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Prolonged hypertension increases the risk for heart attack, stroke and kidney failure.
You can control hypertension by modifying your diet, increasing physical activity and adopting a healthy lifestyle.

Sunday, August 1, 2010

High Blood Pressure is a KILLER!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

High blood pressure (hypertension) is often referred to as the silent killer because symptoms are rare. Most people don't know they have it unless they have their blood pressure measured.

High Blood Pressure? Here's How To Lower It!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A high salt diet, obesity, stress, smoking or excessive alcohol consumption can lead to high blood pressure.