Friday, March 30, 2012

You Can Never Be Too Thin or Too Rich.......NOT!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

If you feel you are too thin, concentrate on exercising to build muscle to gain weight in a healthy way.

Wednesday, March 28, 2012

Eat Healthfully and Exercise Regularly!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

When you eat healthfully and exercise regularly your body will be able to reach and maintain an ideal weight.

Monday, March 26, 2012

Are You Overweight? Then.......Move It!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Research of identical twins with a tendency to be overweight, found that physical activity is the strongest determinant of total body and central abdominal fat mass.

Sunday, March 25, 2012

Be Safe!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Reduce your risk of severe injury from accidents by wearing your seat belt, drive safely and defensively and wear a helmet when riding a motorcycle or bike.

Got Gum Disease? Then You Have a Higher Risk of Stroke and Heart Attacks!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Research at Harvard Dental School and Brigham & Women's Health Hospital of Boston found higher rates of heart attacks, death from cardiovascular causes and stroke in people with periodontal disease.

Tuesday, March 20, 2012

Check Your Waist to Hip Ratio!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Are you at risk for insulin resistance?

Check your waist to hip ratio; if it is greater than 0.8 for women and 0.9 for men you may have insulin resistance, which can lead to type 2 Diabetes.

Sunday, March 18, 2012

Active Seniors May Outlive Sedentary Peers

From "Reuters- Health"

Sat, Mar 17 2012
By Andrew M. Seaman
NEW YORK (Reuters Health) - A new study provides more evidence that physically active seniors may have a better overall health outlook.
Out of 893 people around 80 years old, researchers found that the most active seniors had a lower risk of dying over the four-year study compared to those who moved the least.

“It's another strong piece of evidence that all seniors should be participating in physical activities," said Dr. Catherine Sarkisian, director of the Los Angeles Community Academic Partnership for Research in Aging.
Sarkisian, who was not involved in the new study, told Reuters Health this does not prove exercise makes people live longer. It could be that people who were healthy enough to exercise are the ones who would have lived longer anyway.

However, she said there is enough evidence to suggest that people who are more physically active are less likely to lose their memory or have to go to a nursing home, for example.
To see whether activity levels make a difference in lifespan, researchers led by Dr. Aron Buchman, a professor at Rush University Medical Center in Chicago, measured the daily activity level of local seniors, most in their late 70s and 80s, over 10 days.

The participants wore a small device on their wrists to record how much they were moving throughout the day.
The researchers then followed the group for about four years, during which a quarter of the seniors -- 212 -- died.

The seniors who were most active had about a 25 percent lower chance of dying compared to those who were least active over the four years, according to results published in the Archives of Internal Medicine.
Buchman and his colleagues wrote that the link between physical activity and a lower risk of death remained even after taking into account traits that may have affected both seniors' exercise routine and chance of dying, including mental ability, chronic health conditions and symptoms of depression.

“This suggests if you're increasing your activity -- even in your home -- it has some advantages," said Buchman.
Sarkisian thinks there is a stereotype that seniors are too old to learn new habits, but she said past studies have shown the opposite.
“Physical activity is one of the most important things that seniors can do to improve their health for the rest of their lives," she added.

People are motivated to exercise for different reasons, said Sarkisian. Some may want to exercise after seeing a friend die, become ill or fall. Others may want to exercise because of the immediate physical benefits, such as improved mood.

Older adults can check their local senior centers for exercise programs or talk to their doctors or a physical therapist for ideas, Sarkisian said. There are also programs tailored for people with physical limitations, such as those who are wheelchair bound or at an increased risk for falling.

Buchman said it can also be as simple as an older person increasing their activities around the house.
“If you can do light activity, do light activities."

SOURCE: Archives of Internal Medicine, online March 12, 2012.

Article States That Eating Blueberries and Apples is Tied to Lower Diabetes Risk

Blueberries and apples tied to lower diabetes risk

A woman shops for apples at a farmer's market in Union Square in New York February 20, 2012. REUTERS/Andrew Burton

NEW YORK | Fri Mar 16, 2012 5:24pm EDT
NEW YORK (Reuters Health) - Eating more blueberries, apples and pears may be linked to lower risk of diabetes, according to a new U.S. study.
These fruits are loaded with flavonoids, a natural compound present in certain fruits, vegetables and grains, which some research has tentatively tied to heath benefits such as a lower risk of heart disease or cancer.

"People who ate a higher amount of blueberries or apples, they tended to have a low risk of type 2 diabetes," said An Pan, a research fellow at the Harvard School of Public Health who worked on the study.
The findings show an association, he added, but don't prove the fruits, themselves, prevent diabetes.

The new work, published in the American Journal of Clinical Nutrition, parallels a study published in the same journal last year associating flavonoid-rich fruits with a reduced risk of high blood pressure.
According to the American Diabetes Association, approximately 26 million Americans have the disease. It's caused by a defect in the body's ability to produce or use insulin, a hormone that converts glucose in the blood into energy.
Type 2 diabetes can usually be controlled with exercise and diet changes and without insulin.

For the new U.S. National Institutes of Health-funded study, researchers tracked the dietary patterns of approximately 200,000 men and women for up to 24 years.
The participants, who were enrolled in three large ongoing studies of American health professionals, filled out regular questionnaires about how frequently they consumed certain foods and beverages of a standard portion size.
None had diabetes at the outset, but about 12,600 of the participants were diagnosed during the research period.
The lightest blueberry eaters in the study reported getting less than one serving (half a cup) of the fruit per month, while the biggest blueberry consumers had two or more servings per week.
Pan's team found that blueberry-lovers had a 23 percent lower risk of developing type 2 diabetes compared with those who ate no blueberries. People who ate five or more apples a week also had a 23 percent lower risk compared with those who didn't eat apples.

The researchers suggested that certain flavonoids especially high in those fruits might be behind their possibly beneficial effect on diabetes risk.
"We found consistent results across the three (study groups) that apples and blueberries are beneficial for type 2 diabetes," Pan told Reuters Health.

That was after taking into account other risk factors, such as body weight, cigarette smoking and a family history of diabetes.

These results jibe with an earlier Finnish report related to consumption of berries and apples and diabetes risk.
But these previous studies were much smaller in scope, Pan noted.
He and his colleagues reported no financial conflicts of interest.

While fruit sugar raises blood glucose levels rapidly, other substances in fruit such as fibers and pectin may have diabetes-related benefits, said Dr. Loren Greene, a professor of medicine at New York University who was not involved in the study.

"It argues very nicely for the consumption of whole fruits rather than fruit juices," she told Reuters Health, citing recent evidence that fruit juices may increase the risk of diabetes.

SOURCE: American Journal of Clinical Nutrition, online February 22, 2012.

Yummy Cauliflower Soup!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To make a nutritious cauliflower soup, saute

1 chopped onion in 1 tablespoon of olive oil, add 1 chopped large head of cauliflower, 1 quart low sodium vegetable broth, 2 cups non-fat milk.  Simmer for 20 minutes, puree and season with black pepper.

Cauliflower is a cancer fighter so eat it often!

Live Every Day as if it Were Your Last!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

"Live each and everyday as if it were your last - because one day you'll be right." 

~Bob Moawad

Friday, March 16, 2012

Natural Disinfectant Recipe!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To create a natural disinfectant, mix 2 quarts apple cider vinegar with small handfuls of dried lavender, rosemary, sage, rue and mint in a large screw top lid container.  Mix well, let mixture sit for 4 hours, strain out herbs and pour into a spray bottle.

Thursday, March 15, 2012

Fiber Facts!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Fiber decreases appetite, can bind to cholesterol in the GI tract to remove it from the body, helps remove chemical toxins from the GI tract and prevents constipation.

Wednesday, March 14, 2012

Hydrate! Hydrate! Hydrate!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Hydration is essential for optimal health.

The recommendation for most people is to drink 1/2 their body weight in ounces daily.

Tuesday, March 13, 2012

Go Easy on the Processed Foods!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Refined, processed foods should be avoided or eaten in limited quantities. They offer no nutritional value and can be addictive leading to weight gain and poor health.

Sunday, March 11, 2012

How's Your Fiber Intake?

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Fiber is essential to support healthy gastrointestinal function. The American Dietetic Association recommends 25 to 35 grams of fiber daily; however the average American consumes only 12 to 15 grams daily.

Saturday, March 10, 2012

Super Healthy and Low Calorie Snack!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Looking for a healthy, low calorie snack?

Try eating a cup of carrots with 2 tablespoons hummus.

Remember, carrots feed your eyes so this is a very healthy snack.

I have developed a YUMMY hummus recipe.  Just email me for it and I will be glad to give it to you.

Friday, March 9, 2012

Why Are We Heavier Than Those Fifty Years Ago?

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

"Fifty years ago, humans burned about seven hundred more calories every day than we do now.... machines are now doing our work for us."

~Dr. Myron Wentz

Thursday, March 8, 2012

Be Careful With Chemicals!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Do not mix chemical products unless the labels specifically instruct you to do so. Mixing products can cause explosions or poisonous chemical reactions.

Sunday, March 4, 2012

A Rhyme For You!

From Swaze Foster's email:

"The best six doctors anywhere,

and no one can deny it,

are sunshine, water, rest, and air,

exercise and diet.

These six will gladly you attend,

if only you are willing.

Your mind they'll ease. Your will they'll mend.

And charge you not a shilling."

Want Vibrant Health?

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To achieve vibrant health, eat 8 to 10 servings of colorful fruits and veggies daily. Think of the colors of the rainbow when selecting fresh produce.
Of course, if you eat ONLY fruits and vegetables, you are WAY ahead of the game!

Saturday, March 3, 2012

Store Hazardous Materials Safely

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Store hazardous chemical products in their original container with labels intact and legible.

Muscle is the Centerpiece!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

"Muscle is the absolute centerpiece for being healthy, vital and independent as we grow older."

~Mirian Nelson

Thursday, March 1, 2012

Stretch Your Shoulders!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To stretch your shoulders, pull your arm across your chest and lightly press in until a stretch in your shoulders can be felt. Repeat on the other side.