Monday, April 30, 2012

Sit Down.....Stand Up!

Whenever you eat, sit down, chew your food thoroughly and enjoy the different flavors and textures while eating. Mindful eating is important for keeping your calories down!

But, when you work on  your computer.....stand up.  Studies show that sitting at a computer all day (then, perhaps, sitting on the couch in the evening) are precursors to heart disease.  So, if possible, stand up at your computer.

Sunday, April 29, 2012

Flaxseed-Protection Against Cancer, Heart Disease and More

Flaxseed has been known for its benefits for thousands of years.  In this Dec 2008 article (from Life Extension), it also speaks of its benefits for preventing cancer and heart disease.  "Omega 3 fatty acids have proven their mettle as preventive therapy against cardiovascular disease.  Among the plant foods that offer omega-3's, flaxseed stands far above the rest.  Analyses have shown that while canola and corn oil contain approximately 10% and 1% omega-3's, in th eform of alpha-linolenic acid."

"The value of omega-3's has emerged repeatedly from large population studies that normally consume large amounts of these heart-healthy oils.  Scientific support for flaxseed is also abundant from dietary-modification studies which have shown the benefits of omega-3-rich seeds in decreasing risk factors for cardiovascular disease."

"Scientistws have estimated that a remarkable 30-40% of all cancers could be prevented through dietary and lifestyle strategies alone.  Flxseed may play an important role in a cancer-preventive diet.  Intake of flaxseed, especially its lignan fraction, and abundant portions of fruits and vegetables will lower cancer risk," notes one research preview. 

the phytoestrogens so richly present in flaxseed--known as lignans--have proven, in numerous studies, to have great value in blocking hormone-dependent cancers, including breast and prostate cancer."

Easy and Nutritious Stir Fry

Health Tip of the Day

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



Create an easy nutritious vegetable stir fry, heat 1 tablespoon sesame oil in a wok, add 1 chopped onion and 1 clove crushed garlic, cook for 2 minutes and then add 2 cups shredded cabbage, 2 cups sliced mushrooms and 2 cups chopped bok choy, cook for 4 minutes and serve immediately.

Friday, April 27, 2012

Hm-m-m!

Health Tip of the Day

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



To reduce your risk of an auto accident, do not shave, apply makeup, eat, text or engage in other activities which distract you while driving.

Wednesday, April 25, 2012

It Is YOU!

Health Tip of the Day

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



"Accept responsibility for your life.  Know that it is you who will get you where you want to go, no on else."

~Les Brown

Tuesday, April 24, 2012

Why Do We Have Such an Incredibly Overweight Population?

Health Tip of the Day

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



"The vicious combination of sedentary lifestyle and eating typical 'American' food (high-fat, low-fiber) is the primary reason we have such an incredibly overweight population." 

~Dr. Joel Fuhrman

Monday, April 23, 2012

Ah Gee...Stress Isn't Good For You....Duh!

Health Tip of the Day

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



According to a study in the Annals of the New York Academy of Sciences, too much tension speeds up aging by increasing free-radical attacks, exposing your body to a continual flood of stress hormones such as cortisol, degrading your thymus gland and weakening your immune system, reducing cell communication, and creating constant low-grade inflammation.

Sunday, April 22, 2012

BPA? Read This!

Health Tip of the Day

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



Research indicates that BPA in plastic water bottles, food storage containers and the lining of metal food cans can leach into food and disrupt the endocrine system.

Saturday, April 21, 2012

BPA? Yikes!

Health Tip of the Day

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



To reduce BPA ingestion, look for "BPA free"

water bottles and food storage containers or use glass, ceramic or wooden containers.

Protect Your Eyes!

Health Tip of the Day

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



Protect your eyes from ultraviolet rays by wearing wraparound sunglasses which block 99-100% UVA and UVB rays.



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Thursday, April 19, 2012

Yummy Blended Tropical Green Smoothie!

Health Tip of the Day

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



To make a blended tropical green smoothie, blend one mango, one frozen banana, 2 cups fresh spinach and 1/4 cup coconut water.

Wednesday, April 18, 2012

Clean Tarnish from Brass, Copper, Bronze and Aluminum

Health Tip of the Day

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



Clean tarnish from brass, copper, bronze and aluminum items with sliced lemons.  If the metals are extra dirty, sprinkle the item first with baking soda and then rub with lemon.

Tuesday, April 17, 2012

Naturally Freshen Your Room Air!

Health Tip of the Day

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



To naturally freshen room air, place small bowls with baking soda and lemon juice around your home or office to absorb odors.

Friday, April 13, 2012

Avoid These to Improve Your Sleep!

Health Tip of the Day

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



To ensure a good nights sleep, avoid large meals, caffeine, alcohol and nicotine before bedtime.

Thursday, April 12, 2012

Do You Have an Addiction?

Health Tip of the Day

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



Addiction is a dependence on a behavior or substance that a person is powerless to stop. 

If you have an addiction, it is essential to seek professional help to overcome the addiction.

Tuesday, April 10, 2012

having Trouble Falling Asleep?

Health Tip of the Day

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

If you have problems falling asleep, try using a relaxation method such as deep breathing or progressive muscle relaxation.  Studies show that relaxation techniques help you fall asleep faster and stay asleep longer.

Searching For A New Mattress?

Health Tip of the Day

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

When selecting a new mattress, wear loose clothes and plan to spend 15 to 20 minutes lying on each mattress approximately 5 minutes on each side and your back and stomach if you sleep on it.

Check Out These Fruits adn Vegetables with Lowest Pesticide Residue

Health Tip of the Day

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

According to the Environmental Working Group, the fruit and vegetables with the lowest pesticide residue are onions, avocados, sweet corn, pineapples, mangoes, sweet peas (frozen), asparagus, kiwifruit, bananas, cabbage, broccoli and eggplant.

Eat Higher Levels of Calcium for Weight Loss

Health Tip of the Day

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

A study at the University of Tennessee found that participants who ate higher levels of calcium-rich foods lost an average of eleven pounds over a year.

Wheatgrass? Great Nutrition!

Health Tip of the Day

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

Wheatgrass is packed with nutrients such as folic acid which strengthens cell walls and chlorophyll which may boost energy, strengthen the immune system and kill bacteria.

It's Never Too Late!

Health Tip of the Day

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

"It is never too late to reverse bad habits and start fueling your body with powerful nutrients." 

Tosco Reno

Plan Your Meals Weekly

Health Tip of the Day

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

Planning your meals weekly will allow you to stock your kitchen with healthy foods to make the meals and ensures you have food available when you are hungry.

We Live Too Short and Die Too Long

Health Tip of the Day

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

"We live too short and die too long." 

Dr. Myron Wentz

Are Your Relationships Toxic?

Health Tip of the Day

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

Sometimes relationships can become toxic and detrimental to your health.  For optimal health, let go of unsatisfying and unhealthy relationships.


Worried About Alzheimer's? Read This!

Health Tip of the Day

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

A study published in the New England Journal of Medicine found that engaging in leisure activities such as playing games, reading books, or doing crossword puzzles decreases the risk of developing Alzheimer's disease by nearly one third.

Smooth Your Elbows and Knees

Health Tip of the Day

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

To smooth elbows and knees, make a paste of baking soda and a few drops of water, work into your elbows and knees, rinse well.  Apply a small amount of olive oil over the same area.

Check Your Balance!

Health Tip of the Day

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

Balance and agility decline with age.  A simple balancing exercise is to stand on one foot while brushing your teeth.

Replace Your Toothbrush!

Health Tip of the Day

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

Replace your toothbrush every 3 to 4 months or after a cold, flu, sore throat or mouth sores.

Do You Practice Optimal Oral Hygiene?

Health Tip of the Day

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

For optimal oral hygiene and healthy teeth and gums, brush your teeth at least twice daily for 2 minutes and floss afterward.

A Good Monunsaturated Fat?

Health Tip of the Day

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

Olive oil is a healthy monounsaturated fat.  Research shows olive oil is linked to a decrease in heart disease.

Think high quality calories in and high quality energy out!

Health Tip of the Day

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

"Think high quality calories in versus high-quality energy out."  Daniel Amen, MD

Safely Flush Ear Wax!

Health Tip of the Day

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

 Safely flush ear wax by using an eyedropper filled with 50/50 mixture of warm water and hydrogen peroxide. Repeat twice daily until wax softens and flushes out. Never probe inside your ear with anything small, narrow or pointed.

Select a Helmet with Care

Health Tip of the Day

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

When selecting a helmet, pick one that fits well, has a durable outer shell and a polystyrene liner.  Adjustable foam pads help ensure a proper fit in the front, back and sides.

Children Copy Their Parents

Health Tip of the Day

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

According to research, children are more likely to wear a helmet if their parents wear a helmet.

Read the Labels!

Health Tip of the Day

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





When reading labels, sugar comes in many names such as beet and cane sugar, high fructose corn syrup, evaporated cane juice, fructose, glucose or dextrose, grape juice concentrate, honey, maple syrup, molasses, orange juice concentrate, raw sugar, table sugar, confectioner's sugar, agave syrup or nectar, apple juice concentrate or brown sugar.

The Framingham Heart Study

Health Tip of the Day

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





According to the Framingham Heart Study, people who reported eating at least three servings of whole grains a day had 10 percent less visceral fat than those who said they ate less than a serving per week.

Are You Aging? Aren't We All?

Health Tip of the Day

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



As people age their tendons lose pliability and become stiff.  Gentle stretching encourages muscles and tendons to become more pliable.


Good Sources of Omega 3 Fatty Acids

Health Tip of the Day

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



Good sources of Omega-3 fatty acids are cold-water fish such as salmon, mackerel, halibut, sardines, tuna and herring, flaxseeds, flaxseed oil, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts and walnut oil, krill and algae.


Chronic Stress Can Lead to Many Health Issues

Health Tip of the Day

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



Chronic stress can lead to high blood pressure, high blood sugar level, high cholesterol, increased frequency of heart attack and stroke, increased heart arrhythmias, increased infections, decreased mental acuity, headaches, neck and back pain, irritable bowel symptoms, depression, fatigue, sleep deprivation, increased perception of pain, gastro esophageal reflux disease, weight changes, decreased performance and faster aging.

Is Clutter Draining Your Energy?

Health Tip of the Day

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



Do you have too much clutter in your life?  Is it draining your energy?  Are you wasting time always looking for things?  If so, start today to create a habit of taking 15 minutes a day for organizing until the clutter is gone.

You Don't Get to Choose How You Are Going to Die or When

Health Tip of the Day

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



"You don't get to choose how you're going to die or when.  You can only decide how you're going to live now."  Joan Baez

Kiwi?

Health Tip of the Day

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



Kiwifruit has the highest amount of vitamin C per ounce of any fruit and more potassium than a banana. 

It is also a good source of fiber and magnesium.

Clutter Sucks the Life Out of the Space

Health Tip of the Day

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



"Clutter sucks the life, the spirit and the creativity out of any space.  Getting organized is a sure first step to a better life."  Peter Walsh

Naturally Freshen the Air in Your Home

Health Tip of the Day

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



To naturally freshen the air in your home, place bowls of fresh lavender, rosemary and tiny eucalyptus leaves around your home.

Have a Simple Breakfast!

Health Tip of the Day

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



A simple nutritious breakfast is 100% whole grain toast with almond butter topped with fresh banana or apple slices.

10,000 Steps a Day is Your Goal!

Health Tip of the Day

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

10,000 steps a day is a healthy goal.  Did you know walking 10,000 steps is equal to 4 or 5 miles?

The Order in Which you Work Muscles is Important!

Health Tip of the Day

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



During strength training, the order in which you work muscles is important.  The Mayo Clinic recommended sequence is large before small, multiple-joint before single-joint and higher before lower intensity exercises.

Build Your Muscles to Boost Your Metabolism!

Health Tip of the Day

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



Building muscle boosts your metabolism.  Every pound of muscle burns 35 to 50 calories where fat burns only 2 calories per pound.

Be Proactive at Your Checkups!

Health Tip of the Day

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



When going for medical check-ups, be pro-active.  Bring a list of all medications including over-the-counter and prescription and any herbal or vitamin supplements, a notebook with questions for your physician and consider bringing a friend or family member to help you remember what was said during your appointment.

Use Your Mind!

Health Tip of the Day

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



Biofeedback is designed to assist you in using your mind to control your body.  Biofeedback studies indicate that it has potential to improve symptoms of asthma, Reynaud's disease, irritable bowel syndrome, nausea and vomiting associated with chemotherapy, headaches, incontinence, anxiety, stress, high blood pressure and epilepsy.

Concerned about your weight? Watch What You Drink!

Health Tip of the Day

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



If you are concerned about your weight, be mindful of what you are drinking.  Many beverages such as fruit drinks, soda, smoothies, vitamin water and sports drinks contain a lot of sugar and empty calories.

Get a Good Night's Sleep!

Health Tip of the Day

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



To ensure a good night's sleep, keep your bedroom as dark, cool and quiet as possible.  Darkness will prompt the pineal gland to produce melatonin, which induces sleep.

Sleeping Well?

Health Tip of the Day

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



Adequate sleep, approximately 7 to 9 hours nightly, is essential for proper immune system functioning, cardiovascular health, maintaining a healthy weight and aging well.

Stressed? Try Laughter!

Health Tip of the Day

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



Laughter is great for stress relief.  Laughter sends chemicals called endorphins to your brain, which ease pain and enhance your feeling of well-being.

Chronic Stress puts You at Risk for Many Problems!

Health Tip of the Day

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



Chronic stress puts you at risk for cancer, digestive problems, heart disease and can affect your memory.

What is Esential for the Brain?

Health Tip of the Day

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



Mental exercise, physical activity and good nutrition are all essential when it comes to preserving, maintaining and even repairing your brain's performance. 

Progressive Muscle Relaxation Works!

Health Tip of the Day

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



Progressive muscle relaxation is a technique that involves tensing and releasing large muscle groups from the top of your body downward.  This technique helps you relax by relieving muscle tension and reminds you that you are in control of the tension.

Plato's Comment

Health Tip of the Day

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



"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it."  Plato

Had a Sunburn? Check This Out!

Health Tip of the Day

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



If you have ever had frequent or prolonged exposure to the sun or bad sunburns, examine your skin monthly for any changes that may indicate a sign of skin cancer.

What is an Optimum Fitness Program?

Health Tip of the Day

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



An optimum fitness program includes cardiovascular exercise for heart health, stretching exercises for flexibility and resistance exercise for muscle strength and endurance.

Save Your Leftovers Safely!

Health Tip of the Day

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



To prevent leftovers from spoiling, refrigerate or freeze them within 2 hours of cooking.

Unhappy? Focus on Solutions!

Health Tip of the Day

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



If you are unhappy with something in your life, focus on the solutions rather than the problems.

Sources of Omega 3 Fatty Acids

Health Tip of the Day

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



Some good sources of Omega 3 fatty acids are wild pacific salmon, anchovies, fish oil, canola oil, flaxseeds, flaxseed oil, mackerel and walnuts.

Omega 3 Fatty Acids are Very Beneficial!

Health Tip of the Day

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



Omega 3 fatty acids have been shown to be very beneficial to health.  Studies show they reduce inflammation, decrease risk of heart disease and may ease depression.

Monunsaturated Fats are Healthier Than Trans Fats

Health Tip of the Day

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

 As opposed to trans fats, monunsaturated fats are healthier. 

Sources of monounsaturated fats are almonds, avocados, canola oil, cashews, macadamia nuts, olive oil, peanut oil, peanuts, pecans, pistachios and sesame oil.

Trans Fats Aren't Just Fats.....They are Dangerous!

Health Tip of the Day

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



A New England Journal of Medicine review of more than 80 studies revealed that trans fat is more dangerous to health than any other food contaminant, even when it is only 1 to 3 percent of your total daily calories.

Are You Prommoting Restful Sleep?

Health Tip of the Day

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



To promote restful sleep, create a sleeping environment that is relaxing and peaceful.  Remove electronics, clutter or items that create a feeling of stress.

Friday, April 6, 2012

There's NO Safe Amount of Smoking

Health Tip of the Day

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



There is no safe amount of smoking.  Smoking leads to rapid aging of all the organs in the body, chronic breathing problems, cancer, heart disease, high blood pressure and may reduce bone mass.

Wednesday, April 4, 2012

Smoking? Don't Start.....or Quit Now!

Health Tip of the Day

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



Quitting smoking can immediately improve your breathing and other lung problems, decrease your blood pressure and risk of heart attack.

Tuesday, April 3, 2012

Get a Trademark!

When starting a business using a domain name you purchased, get a trademark on the name if you don't want others to ultimately steal the name from you.

Walls? Be Aware!

"The walls we build around us to keep out the sadness also keep out the joy." Jim Rohn

Monday, April 2, 2012

Are You a Senior Citizen? Be Healthier, Volunteer or Keep Working!

Health Tip of the Day

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



A study in the Journal Age and Ageing found that older adults who volunteered or continued working past retirement age had fewer depressive symptoms, better mental well-being, and greater life satisfaction than those who retired without volunteering.

Sunday, April 1, 2012

Social Connections? More is Better!

Health Tip of the Day

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



Social connections are essential for long-term health.  Create a wide social net to protect against loneliness, anxiety and depression.

Are You Too Thin? Eat Sensibly and Exercise to Increase Your Appetite!

Health Tip of the Day

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



If you are too thin, do not force yourself to overeat to gain weight.  Exercise and your appetite will increase in response.