People who want to lose weight in 2008 but can't decide which weight-loss plan to follow may want to ask their health care provider about the American Diabetes Association's (ADA) new Clinical Practice Recommendations, issued today.
The revised Recommendations, which help health care providers treat people with diabetes or at risk for diabetes using the most current evidence available, include a revision in the nutrition section indicating that diets restricting carbohydrates or fat calorie intake are equally effective for reducing weight in the short term (up to one year).
But far more important than which diet you choose is whether you can stick to it! The ADA also cites scientific evidence showing that how well a person adheres to a diet is one of the biggest determinants in whether they'll succeed in losing weight.
Set Your Goals
Set a realistic weight loss goal. Think about losing 5, 10 or 15 pounds. One of your goals should be to lose a few pounds and be able to keep it off for a long time. Here are some tips to help you make goals.
-- Identify a support system, family, friends or co-workers, who will support your weight loss efforts.
-- Do a self-check on what and when you eat. Keep honest food records for about a week. Write down everything you eat or drink. Use these records to set a few food goals.
-- Be ready to gradually change your food habits (and perhaps your family's food habits) for good. Say good bye to some of your unhealthy habits and food choices.
-- Do a physical activity self-check. How much exercise do you get? How can you work more of it into your day?
"The risks of overweight and obesity are well known. We recognize that people are looking for realistic ways to lose weight," said Ann Albright, PhD, RD, President, Health Care and Education, American Diabetes Association. "The evidence is clear that both low-carbohydrate and low-fat calorie restricted diets result in similar weight loss at one year. Short-term weight loss is beneficial, but what is most important for health is keeping the weight off long-term," said Albright. "We also want to continue to emphasize the importance of regular physical activity, both to aid in maintenance of weight loss, and also for the positive health gains associated with exercise that are independent of weight loss."
Monitor Your Health
The ADA also caution people with diabetes to carefully monitor their health when following restrictive weight-loss plans. People following low-carb diets may replace calories from carbohydrate with fat or protein. That makes it even more important for them to monitor their lipid profiles (blood fats, including cholesterol and triglycerides). High protein diets may also worsen kidney problems. So people who have kidney disease should consult a physician about the appropriate amount of protein for them to consume and also be sure to carefully monitor their kidney functions.
Being overweight or obese and inactive are major contributing factors to the onset of type 2 diabetes. Overweight and obesity also complicate the treatment of diabetes (both type 1 and type 2) and can contribute to the development of other health problems, such as heart disease and cancer. In the United States, rates of type 2 diabetes in adults and children have risen dramatically in recent years, along with the national epidemic of obesity.
For more information about the ADA's 2008 Clinical Practice Recommendations, which are published as a supplement to the January issue of Diabetes Care, please visit http://www.diabetes.org. Diabetes Care, published by the American Diabetes Association, is the leading peer-reviewed journal of clinical research into the nation's fifth leading cause of death by disease. Diabetes also is a leading cause of heart disease and stroke, as well as the leading cause of adult blindness, kidney failure, and non-traumatic amputations.
About the ADA
The American Diabetes Association is the nation's premier voluntary health organization supporting diabetes research, information and advocacy. Founded in 1940, the Association has offices in every region of the country, providing services to hundreds of communities. The Association's commitment to research is reflected through its scientific meetings; education and provider recognition programs; and its Research Foundation and Nationwide Research Program, which fund breakthrough studies looking into the cure, prevention, and treatment of diabetes and its complications. For more information, visit http://www.diabetes.org or call 800-DIABETES
Monday, December 31, 2007
Friday, December 28, 2007
Parents Don't Realize Kids Are Fat
The Associated Press reports that a startling number of parents may be in denial about their youngsters' weight.
A survey found that many Americans whose children are obese do not see them that way.
That is worrisome because obese children run the risk of diabetes, high blood pressure, cholesterol problems and other ailments more commonly found in adults. And overweight children are likely to grow up to be overweight adults.
"It suggests to me that parents of younger kids believe that their children will grow out of their obesity, or something will change at older ages," said Dr. Matthew M. Davis, a University of Michigan professor of pediatrics and internal medicine who led the study, released earlier this month.
"When I see a child that is obese at these younger ages, I take that as a sign of ways nutrition can be improved, a child's activity level can be improved."
Among parents with an obese, or extremely overweight, child ages 6 to 11, 43 percent said their child was "about the right weight," 37 percent responded "slightly overweight," and 13 percent said "very overweight." Others said "slightly underweight."
For those with an obese child ages 12 to 17, the survey found more awareness that weight was a problem. Fifty-six percent said their child was "slightly overweight," 31 percent responded "very overweight," 11 percent said "about the right weight" and others said "slightly underweight."
Dr. Goutham Rao, clinical director of the Weight Management and Wellness Center at Children's Hospital of Pittsburgh, said obesity in children isn't as easy to identify as in adults. "Plus, because of the social stigma, it's not something that parents are willing to admit to readily," Rao said.
The survey of 2,060 adults, conducted over the summer by Internet research firm Knowledge Networks, collected height and weight measurements on the children from their parents, then used that to calculate body mass index.
When a child's BMI was higher than the 95th percentile for children who are the same age and gender, the child was considered obese.
Based on what the parents reported, 15 percent of the children ages 6 to 11, and 10 percent of the children ages 12 to 17, were obese.
The Michigan researchers said that, too, suggests parents underestimate their children's weight. National estimates indicate about 17 percent of U.S. children are obese under the standard used by the researchers.
Dr. Reginald Washington, a member of the American Academy of Pediatrics and part of the AAP's committee on childhood obesity, noted that in about half of cases where a child is obese, one or both parents are overweight, too _ and parents can take a pediatrician's concerns as a personal affront.
Experts said doctors need to help parents better understand the health risks of childhood obesity.
"Obesity isn't just something that affects the clothes that you buy or how you are perceived by your friends and your schoolmates," Davis said. "It is something that can have health effects, not only in adulthood but in childhood."
A survey found that many Americans whose children are obese do not see them that way.
That is worrisome because obese children run the risk of diabetes, high blood pressure, cholesterol problems and other ailments more commonly found in adults. And overweight children are likely to grow up to be overweight adults.
"It suggests to me that parents of younger kids believe that their children will grow out of their obesity, or something will change at older ages," said Dr. Matthew M. Davis, a University of Michigan professor of pediatrics and internal medicine who led the study, released earlier this month.
"When I see a child that is obese at these younger ages, I take that as a sign of ways nutrition can be improved, a child's activity level can be improved."
Among parents with an obese, or extremely overweight, child ages 6 to 11, 43 percent said their child was "about the right weight," 37 percent responded "slightly overweight," and 13 percent said "very overweight." Others said "slightly underweight."
For those with an obese child ages 12 to 17, the survey found more awareness that weight was a problem. Fifty-six percent said their child was "slightly overweight," 31 percent responded "very overweight," 11 percent said "about the right weight" and others said "slightly underweight."
Dr. Goutham Rao, clinical director of the Weight Management and Wellness Center at Children's Hospital of Pittsburgh, said obesity in children isn't as easy to identify as in adults. "Plus, because of the social stigma, it's not something that parents are willing to admit to readily," Rao said.
The survey of 2,060 adults, conducted over the summer by Internet research firm Knowledge Networks, collected height and weight measurements on the children from their parents, then used that to calculate body mass index.
When a child's BMI was higher than the 95th percentile for children who are the same age and gender, the child was considered obese.
Based on what the parents reported, 15 percent of the children ages 6 to 11, and 10 percent of the children ages 12 to 17, were obese.
The Michigan researchers said that, too, suggests parents underestimate their children's weight. National estimates indicate about 17 percent of U.S. children are obese under the standard used by the researchers.
Dr. Reginald Washington, a member of the American Academy of Pediatrics and part of the AAP's committee on childhood obesity, noted that in about half of cases where a child is obese, one or both parents are overweight, too _ and parents can take a pediatrician's concerns as a personal affront.
Experts said doctors need to help parents better understand the health risks of childhood obesity.
"Obesity isn't just something that affects the clothes that you buy or how you are perceived by your friends and your schoolmates," Davis said. "It is something that can have health effects, not only in adulthood but in childhood."
Wednesday, December 26, 2007
Monday, December 24, 2007
Oversized Portions? Blame the Chef
Nutrition experts have long urged Americans to pay more attention to portion sizes. But someone forgot to tell the chef, reports the New York Times.
Researchers at Clemson University recently surveyed 300 chefs about what goes into their decisions about portion sizes and the food they serve diners. The study, published in the August issue of Obesity, found big differences between what chefs consider a regular portion compared to the standard serving sizes dictated by the United States Department of Agriculture. When chefs were asked to estimate a typical portion size of penne pasta served in their restaurant, for instance, half of the chefs suggested portions that are six to eight times larger than the U.S.D.A.’s standard 1-ounce serving. Nearly half the chefs said they normally serve 12-ounce steaks in their restaurants, although the U.S.D.A. says daily meat intake shouldn’t exceed 5.5 ounces.
Importantly, most chefs didn’t view the portions served up at their restaurants to be unusually large. Nearly 80 percent of the chefs said the restaurants where they work only offer “regular”-size servings.
The chefs said food presentation, cost and customer expectations were the main factors in deciding how much food to put on a plate. Surprisingly, only 41 percent said calories consumed were the biggest influence on a person’s weight. The majority of chefs believed fat content and carbohydrates matter more.
In the survey, 70 percent of the respondents said the executive chef makes decisions about portion sizes, while only 22 percent cited the restaurant owner and 18 percent said portions were decided at the corporate level.
The study authors said the attitudes of chefs are important because they control how much food is put in front of diners at a time when consumers are eating out more than ever. On average, people ate out about five times a week in 2000, up from an average of 3.7 meals in 1981. And frequency of eating out is linked with eating more calories and fat and being overweight.
Targeting chefs to improve the quality and serving-sizes of the food they provide diners is a strategic way to improve the nutrition of large numbers of people, says study co-author Marge Condrasky, assistant professor of culinary science. Clemson researchers already are distributing nutrition information at culinary conferences and talking about ways chefs can improve the nutritional quality of meals without affecting presentation or taste.
“It’s about how to provide the plate appeal with lower calories,'’ says Dr. Condrasky. “Chefs are creative and are committed to serving the guest. The potential of substituting some vegetables for other ingredients and maintaining the overall look of the plate with fewer calories is feasible.'’
Researchers at Clemson University recently surveyed 300 chefs about what goes into their decisions about portion sizes and the food they serve diners. The study, published in the August issue of Obesity, found big differences between what chefs consider a regular portion compared to the standard serving sizes dictated by the United States Department of Agriculture. When chefs were asked to estimate a typical portion size of penne pasta served in their restaurant, for instance, half of the chefs suggested portions that are six to eight times larger than the U.S.D.A.’s standard 1-ounce serving. Nearly half the chefs said they normally serve 12-ounce steaks in their restaurants, although the U.S.D.A. says daily meat intake shouldn’t exceed 5.5 ounces.
Importantly, most chefs didn’t view the portions served up at their restaurants to be unusually large. Nearly 80 percent of the chefs said the restaurants where they work only offer “regular”-size servings.
The chefs said food presentation, cost and customer expectations were the main factors in deciding how much food to put on a plate. Surprisingly, only 41 percent said calories consumed were the biggest influence on a person’s weight. The majority of chefs believed fat content and carbohydrates matter more.
In the survey, 70 percent of the respondents said the executive chef makes decisions about portion sizes, while only 22 percent cited the restaurant owner and 18 percent said portions were decided at the corporate level.
The study authors said the attitudes of chefs are important because they control how much food is put in front of diners at a time when consumers are eating out more than ever. On average, people ate out about five times a week in 2000, up from an average of 3.7 meals in 1981. And frequency of eating out is linked with eating more calories and fat and being overweight.
Targeting chefs to improve the quality and serving-sizes of the food they provide diners is a strategic way to improve the nutrition of large numbers of people, says study co-author Marge Condrasky, assistant professor of culinary science. Clemson researchers already are distributing nutrition information at culinary conferences and talking about ways chefs can improve the nutritional quality of meals without affecting presentation or taste.
“It’s about how to provide the plate appeal with lower calories,'’ says Dr. Condrasky. “Chefs are creative and are committed to serving the guest. The potential of substituting some vegetables for other ingredients and maintaining the overall look of the plate with fewer calories is feasible.'’
Saturday, December 22, 2007
Holiday Weight Management Tips from Columbia University Medical Center Weight Control Center
The plethora of culinary delicacies available this time of year can be tempting. Office parties, vendor food baskets, irresistible family recipes, familiar food cravings and the sheer stress of the season can make managing your weight at this time of year especially challenging.
To help fend off extra unwanted pounds that can contribute to health problems, the Weight Control Center at Columbia University Medical Center offers the following Holiday Weight Management Tips:
1. Don’t skip meals. Don’t skip meals because this increases the chances that you will overeat at holiday celebrations, probably on high calorie food choices. Also, don’t go to the party hungry. Have a healthy snack that includes some protein beforehand so that you will be less likely to overindulge.
2. Beware of liquid calories. Alcohol calories add up quickly. Two gin and tonics can have more calories than a bacon cheeseburger. Before you know it, you may have swallowed the calorie equivalent of a meal. Try seltzer with a twist of lime.
3. Keep up with your activity. Make sure you make time to continue your regular exercise routine. If you don’t have one, start walking. Take a walk with a friend, even if it’s in the mall. Activity can also provide good relief from stress.
4. Beware of mindless eating. Savor your food. Chew slowly. Before you go for a second helping, drink a glass of water, and ask yourself if you are really hungry or just eating for the sake of it. Put your mind between your mouth and the food.
5. Choose your treat. If you know you absolutely must have that slice of pie for dessert, forego the eggnog. Do not indulge in those random holiday treats around work.
6. Budget your calories. Watch your portion sizes. Don’t fill up with the high fat hors d’oeuvres before you even start the meal.
7. Be realistic. Have a reasonable weight maintenance goal during the holidays so that you don’t set yourself up for disappointment. Realize that you might indulge a little bit here and there, but don’t let that be an excuse for going overboard.
To help fend off extra unwanted pounds that can contribute to health problems, the Weight Control Center at Columbia University Medical Center offers the following Holiday Weight Management Tips:
1. Don’t skip meals. Don’t skip meals because this increases the chances that you will overeat at holiday celebrations, probably on high calorie food choices. Also, don’t go to the party hungry. Have a healthy snack that includes some protein beforehand so that you will be less likely to overindulge.
2. Beware of liquid calories. Alcohol calories add up quickly. Two gin and tonics can have more calories than a bacon cheeseburger. Before you know it, you may have swallowed the calorie equivalent of a meal. Try seltzer with a twist of lime.
3. Keep up with your activity. Make sure you make time to continue your regular exercise routine. If you don’t have one, start walking. Take a walk with a friend, even if it’s in the mall. Activity can also provide good relief from stress.
4. Beware of mindless eating. Savor your food. Chew slowly. Before you go for a second helping, drink a glass of water, and ask yourself if you are really hungry or just eating for the sake of it. Put your mind between your mouth and the food.
5. Choose your treat. If you know you absolutely must have that slice of pie for dessert, forego the eggnog. Do not indulge in those random holiday treats around work.
6. Budget your calories. Watch your portion sizes. Don’t fill up with the high fat hors d’oeuvres before you even start the meal.
7. Be realistic. Have a reasonable weight maintenance goal during the holidays so that you don’t set yourself up for disappointment. Realize that you might indulge a little bit here and there, but don’t let that be an excuse for going overboard.
Wednesday, December 19, 2007
First Global Cancer Figures Released
The first estimate of cancer deaths worldwide concludes that 2007 will close with 7.6 million deaths as a result of the disease. According to the report called "Global Cancer Facts and Figures," 12 million new cancer cases will have been diagnosed by year's end.
"Global Facts and Figures" is published by the American Cancer Society, which analyzed data gathered by the society and government agencies around the world.
Of the 12 million new cases of cancer, the report estimates that the final tally will show nearly seven million newly diagnosed cancer cases and 4.7 million deaths occurred in economically developing countries.
In men, the most commonly diagnosed cancers in developing countries are of the lung, stomach and liver, while the most common in women are breast, cervical and stomach cancers.
American Cancer Society chief medical officer Otis Brawley says cancer rates are going up in the developing world as infectious diseases are being successfully treated and life span is increasing.
"There is increased life expectancy in these developing countries and cancer, of course, being a disease of older people, we are starting to see it more," he said.
Dr. Brawley adds cancer rates are rising in countries where economies are improving and people are eating Western diets that have been linked to an increased risk of cancer.
Dr. Brawley says that in southeast Asia, lung and liver cancer predominate. In China, he says there are increasing rates of colon and prostate cancer. And in Africa, Dr. Brawley says doctors are seeing more cases of Kaposi's sarcoma, a cancer that is linked to HIV and AIDS, and lung cancer associated with smoking.
Dr. Brawley says many of the cancers are preventable, such as lung and oral cancers caused by tobacco.
A special section of the report addresses tobacco, saying it has been responsible for about 100 million deaths in the 20th century and could kill more than one billion people in this century, many of them in the developing world.
Dr. Brawley says more aggressive anti-tobacco campaigns, which have been successful in the United States, could reduce cancer rates in the developing world.
The report notes that infection is responsible for approximately 15 percent of all cancers in the developing world.
Human papilloma virus (HPV) has been linked to cervical cancer, the h. pylori bacterium can lead to stomach cancer and hepatitis is a risk factor for liver cancer.
Dr. Brawley says there are opportunities to act:
"...like the HPV vaccine, where we can easily prevent [cervical] cancer, and then start looking at hepatitis vaccination and trying to prevent some liver cancers," he explained. "Those are the things we can positively affect in the shortest amount of time."
Experts say survival rates from cancer in the developing world could also be improved through screening and early detection, when cancer treatment is most likely to succeed. Currently, survival rates are lower in the developing world than in the West.
You can download a copy of Global Cancer Facts and Figures 2007 here.
"Global Facts and Figures" is published by the American Cancer Society, which analyzed data gathered by the society and government agencies around the world.
Of the 12 million new cases of cancer, the report estimates that the final tally will show nearly seven million newly diagnosed cancer cases and 4.7 million deaths occurred in economically developing countries.
In men, the most commonly diagnosed cancers in developing countries are of the lung, stomach and liver, while the most common in women are breast, cervical and stomach cancers.
American Cancer Society chief medical officer Otis Brawley says cancer rates are going up in the developing world as infectious diseases are being successfully treated and life span is increasing.
"There is increased life expectancy in these developing countries and cancer, of course, being a disease of older people, we are starting to see it more," he said.
Dr. Brawley adds cancer rates are rising in countries where economies are improving and people are eating Western diets that have been linked to an increased risk of cancer.
Dr. Brawley says that in southeast Asia, lung and liver cancer predominate. In China, he says there are increasing rates of colon and prostate cancer. And in Africa, Dr. Brawley says doctors are seeing more cases of Kaposi's sarcoma, a cancer that is linked to HIV and AIDS, and lung cancer associated with smoking.
Dr. Brawley says many of the cancers are preventable, such as lung and oral cancers caused by tobacco.
A special section of the report addresses tobacco, saying it has been responsible for about 100 million deaths in the 20th century and could kill more than one billion people in this century, many of them in the developing world.
Dr. Brawley says more aggressive anti-tobacco campaigns, which have been successful in the United States, could reduce cancer rates in the developing world.
The report notes that infection is responsible for approximately 15 percent of all cancers in the developing world.
Human papilloma virus (HPV) has been linked to cervical cancer, the h. pylori bacterium can lead to stomach cancer and hepatitis is a risk factor for liver cancer.
Dr. Brawley says there are opportunities to act:
"...like the HPV vaccine, where we can easily prevent [cervical] cancer, and then start looking at hepatitis vaccination and trying to prevent some liver cancers," he explained. "Those are the things we can positively affect in the shortest amount of time."
Experts say survival rates from cancer in the developing world could also be improved through screening and early detection, when cancer treatment is most likely to succeed. Currently, survival rates are lower in the developing world than in the West.
You can download a copy of Global Cancer Facts and Figures 2007 here.
Monday, December 17, 2007
We All Hit Weight Loss Plateaus
A source of frustration for folks on a weight-loss diet is the inevitable plateau. This can occur in degrees as weight loss slows down, or as weight-loss efforts grind to a complete halt. Here is an interesting article to take a look at. Click here to read it.
Friday, December 14, 2007
Kudos
Healthy Inspirations is an island of positive energy in a world of challenges. I am reflecting on those of you who have persisted in your weight loss efforts in spite of huge challenges. Some of you have experienced the illness or death of a loved one, great stress at work or in personal relationships, or even been ill yourselves. Despite your challenges, you keep coming back to work out, eat well, and pamper yourselves in the shiatsu massage chair.
Congratulations to all of you who have persisted in your healthy efforts in spite of all that would try to stand in your way. Your family, friends, and body thank you for it!
To Your Health,
Nikki
Congratulations to all of you who have persisted in your healthy efforts in spite of all that would try to stand in your way. Your family, friends, and body thank you for it!
To Your Health,
Nikki
Friday, December 7, 2007
A Great Recipe for a Healthy Holiday
Spicy Cranberry Sauce
1 cup fresh cranberries
2-3 packages sugar - free sweetener
1/4 cup water
1/8 teaspoon allspice
1/8 teaspoon cinnamon
Dash of morton's light salt
Dash of ground cloves and ginger
Place cranberries, sweetener, and water in a saucepan. Simmer until cranberries lose their skins. Remove from heat. Add spices, mix well. Serve chilled.
Counts as 2 fruit servings
Monday, December 3, 2007
Staying Healthy and Happy This Holiday Season
Life is going to be ramping up as we move into the weeks ahead. Here are a few suggestions regarding your food choices that can minimize both stress and weight gain.
Avoid excess sugar and starch intake. Sugar may be the typical holiday eating fare but it's not the best food option for reducing stress. Eating too many sweets can cause weight gain and may increase your stress level by contributing to unstable blood sugar ups and downs. They also deplete your nutrient reserves leaving you even more vulnerable to the effects of stress.
Watch excessive caffeine and alcohol consumption. Consuming too many caffeine drinks tax the adrenal glands and deplete vitamins C and B complex, which are your biggest vitamin stress fighters. Drinking alcohol seems relaxing enough but in excess leads to depression. Both beverages drain nutrients and cause dehydration promoting more fatigue and less ability to cope. They both may cause interference with sleep, promoting even more stress and irritability.
Exercise is the ultimate way to unwind although it's the one thing that is frequently shorted during the month of December. Activity needs to be a priority rather than be put on hold. Even a few minutes a day can help you relax and unwind.
Visiting your Healthy Inspirations center for exercise, nutritional counseling and support during the holiday season is a sure way to reduce stress and improve your overall health this holiday season. See you soon!
Avoid excess sugar and starch intake. Sugar may be the typical holiday eating fare but it's not the best food option for reducing stress. Eating too many sweets can cause weight gain and may increase your stress level by contributing to unstable blood sugar ups and downs. They also deplete your nutrient reserves leaving you even more vulnerable to the effects of stress.
Watch excessive caffeine and alcohol consumption. Consuming too many caffeine drinks tax the adrenal glands and deplete vitamins C and B complex, which are your biggest vitamin stress fighters. Drinking alcohol seems relaxing enough but in excess leads to depression. Both beverages drain nutrients and cause dehydration promoting more fatigue and less ability to cope. They both may cause interference with sleep, promoting even more stress and irritability.
Exercise is the ultimate way to unwind although it's the one thing that is frequently shorted during the month of December. Activity needs to be a priority rather than be put on hold. Even a few minutes a day can help you relax and unwind.
Visiting your Healthy Inspirations center for exercise, nutritional counseling and support during the holiday season is a sure way to reduce stress and improve your overall health this holiday season. See you soon!
Wednesday, November 7, 2007
2007 America’s Health Rankings - Oregon ranks 20
Analysis shows Vermont, Minnesota and Hawaii are nation’s healthiest states;
Mississippi and Louisiana rank as least-healthy states
The overall health of the nation declined over the past year, despite progress made in several key health indicators, according to a report launched today by United Health Foundation, the American Public Health Association (APHA) and Partnership for Prevention™. The 18th annual edition of America’s Health Rankings™: A Call to Action for People & Their Communities measures the overall healthiness of states and the nation using a comprehensive and longitudinal set of related health determinants and health outcomes. The report indicates that the overall health of the nation declined by a rate of 0.3 percent since last year.
While this report, and others, show there have been modest gains in reducing the rates of cancer and cardiovascular mortality, these improvements continue to be dwarfed by increasing obesity, increasing numbers of uninsured people, children in poverty and the persistence of risky health behaviors, such as tobacco use and violent crime – all of which have a significant impact on the overall healthiness of the nation.
Once again, this year’s report provides a ranking of the healthiness of each state. Vermont surpassed Minnesota as the healthiest state in the nation this year, with Minnesota (2), Hawaii (3), New Hampshire (4) and Connecticut (5) rounding out the top five.
The data also notes that Mississippi ranks as the least healthy state, with Louisiana (49), Arkansas (48), Oklahoma (47) and Tennessee (46) completing the bottom five. The publishers of the report note that every state – no matter its ranking – has its own set of unique challenges to confront and successes on which to build and from which other states can learn.
To check out where Oregon ranks, click here.
Mississippi and Louisiana rank as least-healthy states
The overall health of the nation declined over the past year, despite progress made in several key health indicators, according to a report launched today by United Health Foundation, the American Public Health Association (APHA) and Partnership for Prevention™. The 18th annual edition of America’s Health Rankings™: A Call to Action for People & Their Communities measures the overall healthiness of states and the nation using a comprehensive and longitudinal set of related health determinants and health outcomes. The report indicates that the overall health of the nation declined by a rate of 0.3 percent since last year.
While this report, and others, show there have been modest gains in reducing the rates of cancer and cardiovascular mortality, these improvements continue to be dwarfed by increasing obesity, increasing numbers of uninsured people, children in poverty and the persistence of risky health behaviors, such as tobacco use and violent crime – all of which have a significant impact on the overall healthiness of the nation.
Once again, this year’s report provides a ranking of the healthiness of each state. Vermont surpassed Minnesota as the healthiest state in the nation this year, with Minnesota (2), Hawaii (3), New Hampshire (4) and Connecticut (5) rounding out the top five.
The data also notes that Mississippi ranks as the least healthy state, with Louisiana (49), Arkansas (48), Oklahoma (47) and Tennessee (46) completing the bottom five. The publishers of the report note that every state – no matter its ranking – has its own set of unique challenges to confront and successes on which to build and from which other states can learn.
To check out where Oregon ranks, click here.
Friday, November 2, 2007
Healthy Thanksgiving Recipes & Recipe Substitutions
CAULIFLOWER "MASHED" POTATOES
- 1 Head Cauliflower
- 1/8 Cup Skim Milk
- Lite Salt and Pepper
- Paprika
Cook cauliflower until fork tender. Place cauliflower (in pieces), skim milk, salt and pepper in blender. Whip until smooth. Pour cauliflower into small baking dish. Sprinkle with paprika and bake in hot oven until bubbly.
RASPBERRY SPINACH SALAD
Plan serving of:
- Spinach
- Raspberries
- Green onions
- Lite Raspberry Vinaigrette
Toss together and enjoy.
Tuesday, October 30, 2007
Avoid Halloween Pit Falls
When you're trying to lose weight, the prospect of looming treats can be scarier than watching a horror flick during a thunderstorm.
- Resist the sales on the five-pound bag of chocolate.
- Buy candy the day before or the day of Halloween and never open the bags of candy until the trick-or-treaters come.
- Buy candy you don't like.
- Don't buy candy at all. Check out your local party or dollar store for some inexpensive treats.
- Get rid of the candy on Halloween night. If you have left over candy, get rid of it!
Monday, October 29, 2007
Celebrating Sooz!
Toay we celebrate Sooz's exceptional work on bringing her cholesteral down. She recently found out that her total cholesterol dropped from 239 to 162. Her Triglycerides went from 257 to 128; LDLs went from 129 to 84; VLDLs dropped from 53 to 26; and her HDLs dropped from 59 to 52. Way to go Sooz! We are so proud of your dedication to being healthy!
Wednesday, October 24, 2007
Broccoli Sprouts May Prevent Skin Cancer
Researchers say that an extract made from broccoli sprouts may prevent skin cancer when applied directly to the skin. Voice of America's Jessica Berman reports scientists say broccoli contains a chemical that stimulates the body's natural anti-cancer ability.
To read the full story click here.
To read the full story click here.
Friday, October 19, 2007
New York Times Reports Schools Improve on Nutrition & Fitness
A survey by the Centers for Disease Control and Prevention elicited cheers from public health and education officials concerning schools taking active steps to reduce obesity and encourage nutrition.
The survey, which is conducted every six years, shows that more schools than six years ago offer salads and vegetables and that fewer permit bake sales. More states and school districts insist that elementary schools schedule recess and that physical education teachers have at least undergraduate training. More states have enacted policies to prohibit smoking at school and to require courses on pregnancy prevention.
Perhaps most striking, 30 percent of school districts have banned junk food from school vending machines, up from 4 percent in 2000. Schools offering fried potatoes in their cafeterias declined, to 19 percent from 40 percent.
To read the full story from the New York Times, click here.
The survey, which is conducted every six years, shows that more schools than six years ago offer salads and vegetables and that fewer permit bake sales. More states and school districts insist that elementary schools schedule recess and that physical education teachers have at least undergraduate training. More states have enacted policies to prohibit smoking at school and to require courses on pregnancy prevention.
Perhaps most striking, 30 percent of school districts have banned junk food from school vending machines, up from 4 percent in 2000. Schools offering fried potatoes in their cafeterias declined, to 19 percent from 40 percent.
To read the full story from the New York Times, click here.
Wednesday, October 17, 2007
A Tragic Risk of Weight-Loss Surgery
A review of thousands of patient records has turned up a previously unknown risk associated with a popular weight loss operation — suicide.
But a review of nearly 17,000 weight-loss surgeries performed in Pennsylvania from 1995 to 2004 has yielded a surprising finding. Of the 440 deaths in the group, 16 were due to suicide or drug overdose, according to the University of Pittsburgh researchers who reviewed the data. Based on the suicide rate in the general population, no more than three suicides should have occurred in the group, the study authors say. More troubling is the fact that another 14 of the drug overdoses that were reported likely include some suicides, suggesting that the real suicide rate was even higher. “There is a substantial excess of suicide deaths, even excluding those listed only as drug overdose,'’ the researchers noted.
To read the full article click here.
But a review of nearly 17,000 weight-loss surgeries performed in Pennsylvania from 1995 to 2004 has yielded a surprising finding. Of the 440 deaths in the group, 16 were due to suicide or drug overdose, according to the University of Pittsburgh researchers who reviewed the data. Based on the suicide rate in the general population, no more than three suicides should have occurred in the group, the study authors say. More troubling is the fact that another 14 of the drug overdoses that were reported likely include some suicides, suggesting that the real suicide rate was even higher. “There is a substantial excess of suicide deaths, even excluding those listed only as drug overdose,'’ the researchers noted.
To read the full article click here.
Monday, October 15, 2007
Take An Active Role in Fighting Breast Cancer
I just read an article from the Houston Chronicle regarding breast cancer. This article is important to read:
Reducing the risk for breast cancer is part healthy living and part vigilance about screening for the disease. Doctors recommend a colorful, balanced diet of fruits, vegetables and whole grains. But no matter how many blueberries or broccoli bunches a girl eats, there remains some fundamental bad news when it comes to dodging breast cancer.
Risk factors
Reducing the risk for breast cancer is part healthy living and part vigilance about screening for the disease. Doctors recommend a colorful, balanced diet of fruits, vegetables and whole grains. But no matter how many blueberries or broccoli bunches a girl eats, there remains some fundamental bad news when it comes to dodging breast cancer.
Risk factors
- Age: "If you look at women diagnosed with breast cancer, the vast majority have no other risk factor," Bevers said.
- Family genes or history: Doctors pay particular attention to close relatives, especially fathers, and mothers, sisters and daughters who had premenopausal cancer.
- Hormones: Periods that started before age 12 or ended after age 55. Women who never had children or had the first child older than 30. Estrogen and progesterone hormone mixes taken for menopause.
- Breast biopsies: It's not so much the biopsies but the condition that required them or a diagnoses such as lobular carcinoma in situ. A run-in with cancer earlier in life is also a risk to consider.
- Average risk: This group has few risk factors, but, well, we are all getting older by the minute. Maintain a body mass index of less than 25. Eat 5 to 9 servings of fruit and vegetables daily. Go easy on the red meat. Exercise at least 45 minutes five days a week since regular exercise can reduce the risk by 10 to 25 percent, Bevers said. Do not drink more than seven alcoholic drinks a week. Minimize use of hormone therapies for the symptoms of menopause.
- Increased risk: This group has more risk factors including a prior history of breast cancer, breast biopsies, or diagnoses such as lobular carcinoma in situ. Reduction tips include drug therapies. There are serious risks and varying opinions about the efficacy, so patients should consult their doctors and carefully make a decision. For some patients, drugs such as tamoxifen or raloxifene, recently FDA approved, can reduce risk, Bevers said.
- High risk: Group includes carriers of an abnormality in the breast cancer genes, and family history, especially of a mother or sisters with premenopausal breast cancer. For women at really high risk levels, running, eating spinach and abstaining from alcohol probably won't tip the scales much. But they can't hurt, doctors said. In addition to drug therapies, doctors and patients also consider prophylactic mastectomy, said Dr. Banu Arun, associate professor of breast medical oncology and co-director of clinical cancer genetics at M.D. Anderson. "It comes down to the patient's preference and choice," she said. "We are there to give them the facts in detail."
- Age 20: Monthly self breast exams. Know your body.
- Age 20-39: In addition to self exams, exam by a physician every three years.
- Age 40: Mammography annually
- Note: Those at high risk should have a clinical breast exam every six months, MRI screening and ovarian screening.
Wednesday, October 10, 2007
October is Vegetarian Awareness Month
October is Vegetarian Awareness Month. In honor of this month, we will be posting vegetarian recipes (see below).
Vegetarianism is the practice of a diet that excludes all animal flesh, including poultry, game, fish, shellfish or crustacea, and slaughter by-products. There are variations that admit dairy products, eggs and/or products from animal labor such as honey. Many vegetarians also choose to avoid wearing clothing that has involved the death of animals, such as leather and fur.
Veganism in comparison, excludes all animal products from diet and in some definitions from attire also, whether or not the production of clothing or items has involved the actual death of an animal (dairy, eggs, honey, wool, silk, down feathers, etc.).
A generic term for both Vegetarianism and Veganism as well as for similar diets is "Plant-based diets".The reasons for choosing Vegetarianism, beyond simple personal choice, may be related with moral, religious, cultural, ethical, aesthetic, environmental, social, economic or political convictions, as well as with health concerns.
The American Dietetic Association and Dietitians of Canada have stated: "Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals."
Some studies suggest that vegetarian food helps keep body weight under control and reduces risk of Heart diseases. American vegetarians tend to have lower body mass index, lower levels of cholesterol, lower blood pressure, and less incidence of heart disease, hypertension, some forms of cancer, type 2 diabetes, renal disease, osteoporosis, dementia such as Alzheimer’s Disease and other disorders that may be diet-related. The health of a group of 27,000 vegetarians is currently being followed at a UK centre of the European Prospective Investigation into Cancer and Nutrition (EPIC), the largest study of the long-term effects of vegetarian diet.
Although potentially diet related, most studies do not control for other lifestyle variables that typically coexist with vegetarianism, for example increased exercise as part of a general concern for physical well being that often accompanies the adoption of a vegetarian lifestyle.
TABOULI
1/2 cup cooked bulgur wheat
1 cup boiling water
1 tomato
1/2 cup chopped fresh parsley
2 tbsp. fresh lemon juice
1/8 tsp. garlic powder
1/4 cup chopped scallions
Pour boiling water over bulgur in mixing bowl. Cover and let sit for one hour. Pour bulgar into fine mesh strainer. Press bulgur with hands to remove as much water as possible. Place drained bulgur in bowl. Add remaining ingredients. Toss to mix. Cover and refrigerate at least 2 hours. Recipe equals three servings.
Each serving equals 1 occasional starch and 1/2 vegetable.
Vegetarianism is the practice of a diet that excludes all animal flesh, including poultry, game, fish, shellfish or crustacea, and slaughter by-products. There are variations that admit dairy products, eggs and/or products from animal labor such as honey. Many vegetarians also choose to avoid wearing clothing that has involved the death of animals, such as leather and fur.
Veganism in comparison, excludes all animal products from diet and in some definitions from attire also, whether or not the production of clothing or items has involved the actual death of an animal (dairy, eggs, honey, wool, silk, down feathers, etc.).
A generic term for both Vegetarianism and Veganism as well as for similar diets is "Plant-based diets".The reasons for choosing Vegetarianism, beyond simple personal choice, may be related with moral, religious, cultural, ethical, aesthetic, environmental, social, economic or political convictions, as well as with health concerns.
The American Dietetic Association and Dietitians of Canada have stated: "Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals."
Some studies suggest that vegetarian food helps keep body weight under control and reduces risk of Heart diseases. American vegetarians tend to have lower body mass index, lower levels of cholesterol, lower blood pressure, and less incidence of heart disease, hypertension, some forms of cancer, type 2 diabetes, renal disease, osteoporosis, dementia such as Alzheimer’s Disease and other disorders that may be diet-related. The health of a group of 27,000 vegetarians is currently being followed at a UK centre of the European Prospective Investigation into Cancer and Nutrition (EPIC), the largest study of the long-term effects of vegetarian diet.
Although potentially diet related, most studies do not control for other lifestyle variables that typically coexist with vegetarianism, for example increased exercise as part of a general concern for physical well being that often accompanies the adoption of a vegetarian lifestyle.
TABOULI
1/2 cup cooked bulgur wheat
1 cup boiling water
1 tomato
1/2 cup chopped fresh parsley
2 tbsp. fresh lemon juice
1/8 tsp. garlic powder
1/4 cup chopped scallions
Pour boiling water over bulgur in mixing bowl. Cover and let sit for one hour. Pour bulgar into fine mesh strainer. Press bulgur with hands to remove as much water as possible. Place drained bulgur in bowl. Add remaining ingredients. Toss to mix. Cover and refrigerate at least 2 hours. Recipe equals three servings.
Each serving equals 1 occasional starch and 1/2 vegetable.
Tuesday, October 9, 2007
Learn How to Make Lasting Changes in Your Habits
Healthy Inspirations at Club Northwest is hosting a wellness workshop series as an added benefit of your program. These workshops are complimentary. They are our gift to you.
WHO: Nancy Yonally, Behavioral Change Specialist and Competitive Athletics, Gait (stride) Analysis
WHAT: Learn how to make lasting changes in your habits and have your stride analyzed to find the type of footwear that suits you best
WHEN: Friday, October 12 from 6:30 p.m. to 8:00 p.m.
WHERE: Club Northwest Media Center
WHY: To provide advanced wellness information to you from your team of lifestyle consultants, and from experts in the field.
Starbucks coffee and tea will be served.
Please RSVP by phone 471-2224 or by e-mail.
WHO: Nancy Yonally, Behavioral Change Specialist and Competitive Athletics, Gait (stride) Analysis
WHAT: Learn how to make lasting changes in your habits and have your stride analyzed to find the type of footwear that suits you best
WHEN: Friday, October 12 from 6:30 p.m. to 8:00 p.m.
WHERE: Club Northwest Media Center
WHY: To provide advanced wellness information to you from your team of lifestyle consultants, and from experts in the field.
Starbucks coffee and tea will be served.
Please RSVP by phone 471-2224 or by e-mail.
Healthy Inspirations Members Contribute to Crop Walk
Healthy Inspirations members raised $145 to help feed the hungry in Josephine County and around the world.
Wednesday, September 26, 2007
Create an Environment for Success
As the television season premiere week is in full swing, this time of year is hard for me to keep bad behaviors from resurfacing. I used to watch all the network nightly shows with a big bag of potato chips in my hand. In order to avoid this, I got rid of all the potato chips in the house and forbid anyone in my household to bring them in. Now I slice up cucumbers, put Morton's light salt all over them and cruch on those instead. If you are struggling with old behaviors, I found some great tips that will help you make it to your weight loss goal:
- If you want to eat better, rid your cupboards of tempting foods and keep healthy snacks on hand.
- To exercise more, make sure your workout gear is always clean and put it where you can see it.
- To facilitate self-monitoring, keep a journal and pens readily available.
- Find people to share your experiences with. Look for other opportunities, such as enlisting a friend for regular walks or trips to the gym.
If you have any tips you would like to share, please comment below.
Saturday, September 22, 2007
Recipe: Healthy Tuna Salad
1 cup lettuce
1 small apple, chopped
1 plan serving low sodium tuna
1 tbsp. lite Italian dressing
Mix all ingredients together.
Counts as : 1 protein; 1 free vegetable; 1 limited fruit; 1 condiment
1 small apple, chopped
1 plan serving low sodium tuna
1 tbsp. lite Italian dressing
Mix all ingredients together.
Counts as : 1 protein; 1 free vegetable; 1 limited fruit; 1 condiment
Wednesday, September 19, 2007
Report: Fewer Soft Drinks in School
School vending machines are stocked with fewer high-calorie soft drinks today because some states have banned the sale of sodas on campus and the beverage industry is phasing in healthier drinks.
Overall, shipments of all beverages to schools, when measured in ounces, dropped 27 percent between 2004 and the 2006-07 school year, the Associated Press reports.
The biggest declines were in sugary fruit drinks, 56.2 percent, and full-calorie soft drinks, 45.1 percent. Meanwhile, there was a 22.8 percent increase in the volume of bottled water in school vending machines.
Neely said that the guidelines led the beverage industry to invest millions of dollars to retrofit vending machines and repackage products. Those efforts will continue as companies work toward fully ending sales of nondiet soft drinks by the 2009-10 school year.
Read the full article.
Overall, shipments of all beverages to schools, when measured in ounces, dropped 27 percent between 2004 and the 2006-07 school year, the Associated Press reports.
The biggest declines were in sugary fruit drinks, 56.2 percent, and full-calorie soft drinks, 45.1 percent. Meanwhile, there was a 22.8 percent increase in the volume of bottled water in school vending machines.
Neely said that the guidelines led the beverage industry to invest millions of dollars to retrofit vending machines and repackage products. Those efforts will continue as companies work toward fully ending sales of nondiet soft drinks by the 2009-10 school year.
Read the full article.
Monday, September 17, 2007
CROP Hunger Walk Volunteers
WHO: Healthy Inspirations at Club Northwest is looking for a few good women to join us in supporting a very worthy cause and participate in a 5K walk to help eliminate hunger in our community.
WHAT: CROP Hunger Walks help children and families worldwide -- and right here in the U.S. -- to have food for today, while building for a better tomorrow. Each year more than 2.5 million CROP Walkers, volunteers, and sponsors put their hearts and soles in motion, raising over $16 million per year to help stop hunger around the world -- and in their own communities.
WHEN: Sunday, October 7, 2007 at 1:00 p.m.
WHERE: Riverside Park - Registration begins at noon in the gazebo
WHY: This walk is a great way to get some exercise, bond with other Healthy Inspirations members, and give back to the community in which we live. Twenty-five percent of proceeds go to the Josephine County Food Bank and the rest goes to feed the world's hungry. And you are part of it!
HOW LONG IS A 5K? Five kilometers is approximately 3.1 miles. If you can walk a mile in 20 minutes, a 5K will probably take you between 58 and 68 minutes to complete.
HOW TO SIGN UP? If you are interested in joining the team and finding a few sponsors to support you, please print your name & phone number below.
E-mail Krissy to sign up or for more information.
Visit the CROP Hunger Walks website.
WHAT: CROP Hunger Walks help children and families worldwide -- and right here in the U.S. -- to have food for today, while building for a better tomorrow. Each year more than 2.5 million CROP Walkers, volunteers, and sponsors put their hearts and soles in motion, raising over $16 million per year to help stop hunger around the world -- and in their own communities.
WHEN: Sunday, October 7, 2007 at 1:00 p.m.
WHERE: Riverside Park - Registration begins at noon in the gazebo
WHY: This walk is a great way to get some exercise, bond with other Healthy Inspirations members, and give back to the community in which we live. Twenty-five percent of proceeds go to the Josephine County Food Bank and the rest goes to feed the world's hungry. And you are part of it!
HOW LONG IS A 5K? Five kilometers is approximately 3.1 miles. If you can walk a mile in 20 minutes, a 5K will probably take you between 58 and 68 minutes to complete.
HOW TO SIGN UP? If you are interested in joining the team and finding a few sponsors to support you, please print your name & phone number below.
E-mail Krissy to sign up or for more information.
Visit the CROP Hunger Walks website.
Fish Oil Boosts Bone Health
Already touted for its heart and mood benefits, a fish oil-rich diet may also boost bone health, according to a recent study published in the Journal of Nutritional Biochemistry. If these findings hold true in humans, fish oil could offer a key strategy to prevent age-related osteoporosis.
Scientists supplemented the diets of two groups of female mice either with omega-3 fatty acid-rich fish oil or omega-6 fatty acid-rich corn oil. After six months, fish oil-fed mice maintained higher bone mineral density in different bone regions, compared with the mice fed omega-6 fats. The omega-3 fed animals also demonstrated increased levels of a bone formation marker, and fewer bone-degrading osteoclast cells in bone marrow cell cultures.
Scientists supplemented the diets of two groups of female mice either with omega-3 fatty acid-rich fish oil or omega-6 fatty acid-rich corn oil. After six months, fish oil-fed mice maintained higher bone mineral density in different bone regions, compared with the mice fed omega-6 fats. The omega-3 fed animals also demonstrated increased levels of a bone formation marker, and fewer bone-degrading osteoclast cells in bone marrow cell cultures.
~ Cathy Burke, LIFE EXTENSION Magazine, September 2007
Wednesday, September 12, 2007
Today We Celebrate LaRae!
Today we want to celebrate LaRae W.'s amazing accomplishment of not only losing more than 20 pounds, but also in reducing her cholesterol count from 202 to 179!
She also brought down her triglycerides from 356 to 127 (she should be 150 and below). Triglycerides are the chemical form in which most fat exists in food as well as in the body. They're also present in blood plasma and, in association with cholesterol, form the plasma lipids. Excess triglycerides in plasma is called hypertriglyceridemia. It's linked to the occurrence of coronary artery disease in some people. Elevated triglycerides may be a consequence of other disease, such as untreated diabetes mellitus.
Way to go LaRae! We are so happy that you are now healthier than you were 15 weeks ago!!!!
She also brought down her triglycerides from 356 to 127 (she should be 150 and below). Triglycerides are the chemical form in which most fat exists in food as well as in the body. They're also present in blood plasma and, in association with cholesterol, form the plasma lipids. Excess triglycerides in plasma is called hypertriglyceridemia. It's linked to the occurrence of coronary artery disease in some people. Elevated triglycerides may be a consequence of other disease, such as untreated diabetes mellitus.
Way to go LaRae! We are so happy that you are now healthier than you were 15 weeks ago!!!!
12 Get-You-Off-the-Couch Reasons to Exercise
1. Physical activity helps you lose weight by burning calories, boosting resting metabolism, and buffering you from bone and muscle loss that can result if you diet alone.
2. High levels of physicial activity can decrease your risk of colon cancer by 40 to 50 percent.
3. Exercise helps you get better sleep. In one study, people who walked more than six blocks a day had one-third fewer insomnia problems than their less active cohorts.
4. Walking 30 minutes five days a week can increase your life span by one and half years. Make that running, and it may add up to four years. That's the conclusion of a 2005 study published in the Archives of Internal Medicine, which showed that it's never too late to increase longevity.
5. Half-hour aerobic sessions three to five times a week have been shown to cut symptoms of mild to moderate depression nearly in half. One study suggests that exercise can be as effective as drugs in treating major depressive disorder.
6. Brisk walking for just an hour or two a week can reduce the risk of breast cancer in postmenopausal women by nearly 20 percent. And for those who already have the disease, walking three to five hours a week may reduce the chance of dying from it by as much as 50 percent.
7. Aerobic exercise, such as a half hour of rapid walking five days a week, has been shown to cut the risk of catching a cold nearly in half in postmenopausal women.
8. People who work out have more energy than nonexercisers, according to researchers at the University of Georgia, based on a review of 70 studies. That boost, on average beats the effect of stimulant drugs.
9. Working out - resistance training in particular - helps maintain, and even modestly increase, bone density to reduce the risk of osteoporosis.
10. An active lifestyle halves the risk of developing heart disease. Walking up to 12 miles a week (translation: 30 to 50 minutes a day) significantly improves heart health, according to a Duke University study. And if you're at high risk for diabetes, working out only about 20 minutes a day, combined with a low-fat diet, can reduce the chance of developing the disease by 58 percent.
11. Just working out 15 minutes three days a week may reduce the risk of developing dementia and Alzheimer's disease by 30 to 40 percent, according to a study last year in the Annals of Internal Medicine. For healthy older adults, a six-month program of exercise can reverse the age-related loss of brain tissue that begins around age 40 by two to three years, especially in regions responsible for memory and higher cognition.
12. Working out improves your sex life - by not only enhancing self-esteem but also strengthening the cardiovascular system. One study found that women who cycled vigorously for 20 minutes before watching an erotic film had significantly greater vaginal response compared with when they were inactive.
2. High levels of physicial activity can decrease your risk of colon cancer by 40 to 50 percent.
3. Exercise helps you get better sleep. In one study, people who walked more than six blocks a day had one-third fewer insomnia problems than their less active cohorts.
4. Walking 30 minutes five days a week can increase your life span by one and half years. Make that running, and it may add up to four years. That's the conclusion of a 2005 study published in the Archives of Internal Medicine, which showed that it's never too late to increase longevity.
5. Half-hour aerobic sessions three to five times a week have been shown to cut symptoms of mild to moderate depression nearly in half. One study suggests that exercise can be as effective as drugs in treating major depressive disorder.
6. Brisk walking for just an hour or two a week can reduce the risk of breast cancer in postmenopausal women by nearly 20 percent. And for those who already have the disease, walking three to five hours a week may reduce the chance of dying from it by as much as 50 percent.
7. Aerobic exercise, such as a half hour of rapid walking five days a week, has been shown to cut the risk of catching a cold nearly in half in postmenopausal women.
8. People who work out have more energy than nonexercisers, according to researchers at the University of Georgia, based on a review of 70 studies. That boost, on average beats the effect of stimulant drugs.
9. Working out - resistance training in particular - helps maintain, and even modestly increase, bone density to reduce the risk of osteoporosis.
10. An active lifestyle halves the risk of developing heart disease. Walking up to 12 miles a week (translation: 30 to 50 minutes a day) significantly improves heart health, according to a Duke University study. And if you're at high risk for diabetes, working out only about 20 minutes a day, combined with a low-fat diet, can reduce the chance of developing the disease by 58 percent.
11. Just working out 15 minutes three days a week may reduce the risk of developing dementia and Alzheimer's disease by 30 to 40 percent, according to a study last year in the Annals of Internal Medicine. For healthy older adults, a six-month program of exercise can reverse the age-related loss of brain tissue that begins around age 40 by two to three years, especially in regions responsible for memory and higher cognition.
12. Working out improves your sex life - by not only enhancing self-esteem but also strengthening the cardiovascular system. One study found that women who cycled vigorously for 20 minutes before watching an erotic film had significantly greater vaginal response compared with when they were inactive.
Wednesday, September 5, 2007
September is National Menopause Awareness Month!
The first wave of "Baby Boomer" women are now entering menopause. About 20 million more will reach menopause over the next decade. Polls show that many will turn to their obstetrician-gynecologist -- and to the media -- for information.
Some Facts About Menopause
Some Facts About Menopause
- Menopause -- the time when ovaries cease functioning and menstrual periods stop -- marks the end of the reproductive years. A woman is past menopause when she has stopped having monthly periods for 12 consecutive months.
- Perimenopause is the transitional stage leading up to menopause, which lasts approximately three to five years, but may be longer or shorter.
- The average age of US women at menopause is 51. Twenty million women of the "Baby Boomer" generation (born 1945-1960) are due to reach menopause within the next decade. Currently, more than one-third of all US women are older than 50.
- A majority of American women who are approaching or going through menopause (53%) consider themselves only "somewhat informed" about it, according to a 1997 Gallup survey.
- Women tend to get their information about menopause from: physicians (cited by 51%); magazines (41%); other women (37%); TV (17%); and newspapers (10%).
- Over 6 out of 10 women who have not yet gone through menopause say they will talk to an ob-gyn (66%); 28 percent will consult their family physicians.
- Osteoporosis -- which leads to hip, wrist and spine fractures. Number of serious osteoporosis-related fractures per year: 210,000.
Cardiovascular disease -- the number one killer of women. - While 55 percent of women consider menopause to be "no big deal," nearly 90 percent voice concern about at least one condition associated with menopause, when asked. Their top concerns include: osteoporosis (37%); emotional symptoms such as mood swings (37%); and hot flashes (31%). * In 1992, there were 39 million prescriptions for estrogen, up from 16 million in 1982. But only 15 to 25 percent of currently eligible women use hormone replacement therapy.
Saturday, September 1, 2007
Report: National Strategy Needed to Fight Fat
According to a recent CNN article, Americans are already among the fatest people in the world, and they keep packing on the pounds. A new report by the Trust for America's Health, finds that obesity rates have swelled during the last year in 31 states with not one state reporting that its obesity rate shrank.
The report found that Oregon has the 30th highest rate of adult obesity at 23.3 percent and the 23rd highest rate of overweight youths (ages 10-17) at 14.1 percent in the nation.
To read the full article on CNN click here.
To read the "State of Your Health: Oregon," click here.
The report found that Oregon has the 30th highest rate of adult obesity at 23.3 percent and the 23rd highest rate of overweight youths (ages 10-17) at 14.1 percent in the nation.
To read the full article on CNN click here.
To read the "State of Your Health: Oregon," click here.
Wednesday, August 22, 2007
A True Inspirational Story
"I had been overweight for many years. Because of that, I am diabetic (insulin dependent) and have high blood pressure.
I began Healthy Inspirations March 2007 after my 49 year-old sister passed away from heart failure. She too had diabetes and high blood pressure. She was also overweight. I deceided then and there that I was going to lose weight and start leading a more healthy lifetyle.
I had seen the advertisements about Healthy Inspirations and my doctor encouraged me to begin the program.
Since joining Healthy Inspirations and leading a whole new lifestyle, I have been able to lower my insulin from 70 units in the morning and evening to 10 units. I have also cut my blood pressure medication in half.
I am only a couple of pounds to reaching my goal weight.
Healhty Inspirations has been a pretty easy plan for me to follow and I am rarely hungry. I also exercise a lot more than I did. I haven't felt this good about myself in a long time! Everyone is always commenting on my weight loss.
I encourage everyone I know that needs to lose weight to give Healthy Inspirations a try - IT WORKS!!"
~Teresa Yurkovich
TOTAL POUNDS LOST: 40.5
I began Healthy Inspirations March 2007 after my 49 year-old sister passed away from heart failure. She too had diabetes and high blood pressure. She was also overweight. I deceided then and there that I was going to lose weight and start leading a more healthy lifetyle.
I had seen the advertisements about Healthy Inspirations and my doctor encouraged me to begin the program.
Since joining Healthy Inspirations and leading a whole new lifestyle, I have been able to lower my insulin from 70 units in the morning and evening to 10 units. I have also cut my blood pressure medication in half.
I am only a couple of pounds to reaching my goal weight.
Healhty Inspirations has been a pretty easy plan for me to follow and I am rarely hungry. I also exercise a lot more than I did. I haven't felt this good about myself in a long time! Everyone is always commenting on my weight loss.
I encourage everyone I know that needs to lose weight to give Healthy Inspirations a try - IT WORKS!!"
~Teresa Yurkovich
TOTAL POUNDS LOST: 40.5
TOTAL INCHES LOST: 59 1/4 inches
Wednesday, August 15, 2007
The Power of Supplements
In order to lose unwanted body fat without sacrificing valuable lean body tissue and lowering your metabolism, one must consume between 80 and 100 grams of protein per day. This is difficult to do because common protein sources are often high in calories, fat, sugars and sodium. Healthy Inspirations protein supplements have one of the highest ratios of protein and carbohydrates, and are very low in sugar.
Eating two Healthy Inspirations supplements per day will provide you with 30 grams of high quality protein and essential amino acids. A variety of bars, shakes, and juices will help you:
- Lose weight faster
- Build muscle while losing fat mass
- Maintain lean body mass
- Curb cravings
- Maintain proper blood sugar levels
Tuesday, August 14, 2007
Recipe: Healthy Shrimp Delight
Ingredients:
1 plan serving shrimp
2 tsp. lemon juice
1/8 tsp. minced garlic
1/8 tsp. red pepper
1 small tomato (chopped
1/4 green pepper (chopped
1/4 cup water
1/8 tsp. onion powder
1 stalk celery (chopped)
Coat pan with Pam. Sautee green pepper and spices with water for 4 minutes. Add shrimp, cover and cook slowly for 10 minutes. Add tomato and lemon juice, and simmer for 10 minutes. Add more water as needed.
Counts As: 1 protein, 1 1/2 vegetables, 1 free vegetable
Monday, August 13, 2007
The Benefits of Whole, Fresh Foods
For years, scientists have been amazed at how certain people around the world experience remarkably low levels of cancer, diabetes, heart disease, high blood pressure and weight problemts - and enjoy significantly longer and more vibrant lives.
The key it turns out is their diet. Certain foods are nutritional powerhouses that can extend your health span - the extent of time you have to be healthy, vigourous and vita. These foods have been proven to help deliver life changing benefits. They have been shown to prevent, and in some cases reverse the well signs of aging, including cardio-vascular diseases, Type II diabetes, hypertension, certain cancers, and even dementia. They also deliver more immediate benefits such as improved energy leveles, stronger and better skin, hair, nails, and better abitlity to control your weight.
While it can be difficult to eat right, it's important to know how micronutrients in whole, fresh foods work like tomatoes, broccoli and cauliflowerto protect your system.
Micronutrients include vitamins, minerals and phytonutrients. How do these work? Your body is a complicated, interrelated system. Over time, the tiny links in the chain that your health depends on break down. We are constantly bombarded by a variety of polutants, and the body , through its own metabolism, creates oxygen molecules called free radicals which are missing an electron. These molecules seek to regain the missing electron by attacking other molecules in your body, causing damage to critical cells, proteins and DNA. Antioxidants are the body's natural defence against these harmful molecules. The micronutrients whole, fresh foods provide high levels of antioxidants that can help stop and reverse this damage. The body benefits measurably from a consistant, rich infusion of phytonutrients and other micronutrients.
In general, the deeper and richer the color of a fruit or vegetable, the more phytonutrients are present in it. So, next time you're walking down the produce aisle, don't get the green grapes, purchase the red ones. Instead of green peppers, try purple, or red.
Blueberries and bilberries are two of the best antioxidant foods you can buy -- and are very rich in phytonutrients.
The key it turns out is their diet. Certain foods are nutritional powerhouses that can extend your health span - the extent of time you have to be healthy, vigourous and vita. These foods have been proven to help deliver life changing benefits. They have been shown to prevent, and in some cases reverse the well signs of aging, including cardio-vascular diseases, Type II diabetes, hypertension, certain cancers, and even dementia. They also deliver more immediate benefits such as improved energy leveles, stronger and better skin, hair, nails, and better abitlity to control your weight.
While it can be difficult to eat right, it's important to know how micronutrients in whole, fresh foods work like tomatoes, broccoli and cauliflowerto protect your system.
Micronutrients include vitamins, minerals and phytonutrients. How do these work? Your body is a complicated, interrelated system. Over time, the tiny links in the chain that your health depends on break down. We are constantly bombarded by a variety of polutants, and the body , through its own metabolism, creates oxygen molecules called free radicals which are missing an electron. These molecules seek to regain the missing electron by attacking other molecules in your body, causing damage to critical cells, proteins and DNA. Antioxidants are the body's natural defence against these harmful molecules. The micronutrients whole, fresh foods provide high levels of antioxidants that can help stop and reverse this damage. The body benefits measurably from a consistant, rich infusion of phytonutrients and other micronutrients.
In general, the deeper and richer the color of a fruit or vegetable, the more phytonutrients are present in it. So, next time you're walking down the produce aisle, don't get the green grapes, purchase the red ones. Instead of green peppers, try purple, or red.
Blueberries and bilberries are two of the best antioxidant foods you can buy -- and are very rich in phytonutrients.
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