Walk This Way
Ukiah Daily Journal (September 30, 2009)
Two California friends started a daily walking regime. They’ve kept it up for 22 years and thousands of miles, walking 365 days a year, regardless of the weather.
Both agree that the walks provide a combination of physical and mental benefits and at 79 and 85 years old have no plans to quit.
Plan Your Ideal Walking Workout
CNN (September 29, 2009)
Walking is a great exercise to control weight, plus reduce the risk of developing diabetes, certain cancers, and heart disease. Walking benefits the brain too, by relieving stress and improving mood. Sample routines, tips and goals are included for every type of walker, and to make every step count.
Probiotics- Looking Under the Yogurt Label
New York Times (September 28, 2009)
When the label tells you the food you are buying “contains probiotics,”
are you getting health benefits or just marketing hype? Perhaps a bit of both. Consumers
interested in probiotics should look for products that list the specific strain
on the label and offer easy access to support for their claims the claims.
A good place to find studies on various probiotic strains
is the Web site www.PubMed.gov.
Exercise vs. Counting Calories as Weight-Loss Strategy
Los Angeles Times (September 28, 2009)
It’s simple arithmetic: calories in, calories out. You will gain weight if you eat more calories than you expend in basic metabolism -- breathing, digesting, sleeping, etc. -- plus whatever else you do, such as walking, vacuuming or going to the gym. We routinely overestimate the number of calories we spend in physical activity and underestimate the calories from food. However, even if it does take a lot of exercise to impact the calories in-out equation, exercise remains essential for good health.
Seniors Should Exercise Like Mature Teens
The San-Angelo Standard Times (September 27, 2009)
Having a regular personal fitness program will help keep mind, body, and spirit in good working order. Brisk walking or hiking, easy jogging, cycling, swimming and moderate strength training are all good choices. Vary the routine, and be consistent with getting workouts in. It also helps to schedule your exercise time just like any other appointment.
Weight Loss Influenced by Certain Personality Traits
Medical News Today (September 26, 2009)
A Japanese study shows the psychological characteristics that may contribute to weight loss. Patients who were able to improve their self-awareness through counseling were more likely to lose weight than those who were not. The study’s authors said, "It is important to enhance patients' self-effectiveness and self-control in order to reduce psychological stress and to maintain the weight loss".
Brain Drain Could Affect Your Workout
Los Angeles Times (September 25, 2009)
According to a new study, energy put toward one task, such as your job, may deplete energy for other efforts, like exercising. But this isn't a reason to miss a workout if exercising after a tough day is the only option. Listening to music while exercising is one way to get energy flowing, as is making a concrete date to exercise. Another way is to work out with a partner, which is great for accountability.
Exercise May Prevent Prostate Cancer: Study
MSN Health Day (September 25, 2009)
Regular exercise may help protect men from prostate cancer, says a new study. As the amount of exercise increased, the risk of cancer decreased. The results, published this week in the Journal of Urology, contribute to the ongoing debate about how exercise affects prostate cancer risk.
Health Buzz: Fructose-Heavy Diet Linked to Hypertension and Other Health News
U.S. News & World Report (September 24, 2009)
At the American Heart Association’s annual conference on high blood pressure, a study was presented linking sugar and high-fructose corn syrup with specific health issues.
This study showed that regular consumption of fructose-heavy foods and drinks might raise blood pressure—at least in men.
Plan: Seattle will soon be made for Walking
KOMO News (September 21, 2009)
Seattle has 2,000 miles of sidewalks, but some neighborhoods
are better off than others. To address this, the city’s new pedestrian plan will
include work on sidewalks and crosswalks. Costing more than $60 million over the
next 20 years, Seattle’s Master Pedestrian Plan can be found here.
Walking Into Your Nineties
Diabetes Health (September 21, 2009)
According to new research published in the Archives of Internal Medicine, it's never too late to start the right kind of exercise. If they get moving, even people approaching their nineties can lengthen their lives and maintain their independence. All it takes is four hours a week of gentle activity such as walking. In a study of older adults over a period of 18 years, the active group vs. the inactive group lived longer.
Why we eat too much and How to Get Control
Health.com (September 18, 2009)
One problem for over-eaters can be lack of sleep, which affects the hormones that control appetite and satiety. Another issue can be the sights and smells of rich food all around us, which can cue cravings. One of the health experts weighing in for this article said, "[Cravings] are based on past learning and memories as well as the sight or smell of food, time of day, or location”. To feel in control again, add on more time to your regular exercise routine, such as adding time to your regular walk.
Silvia School Students Get Walking As Part of Mass in Motion Program
The Herald News (September 17, 2009)
A Massachusetts elementary school takes on the “Mass in Motion” program and serves as an example of the city's efforts to boost fitness among residents. “We need to promote more physical activity in the city,” said the city’s Mayor. “The purpose of Mass in Motion is to reduce obesity and all the chronic diseases associated with poor nutrition, overweight and lack of physical activity.”
More Whole Grains May Mean Less Fat
Medicine Net.com (September 17, 2009)
Eating more whole-grain foods may help reduce body fat in older adults, says a new U.S. study in the current
issue of the Journal of Nutrition. After adjusting for factors such as levels of physical activity, the researchers found that a higher intake of whole grains was associated with lower amounts of total body fat and abdominal fat.
Active Older Adults Live Longer, Have Better Functional Status
Science Daily (September 17, 2009)
Older adults who continue or begin to do any amount of exercise appear to live longer and have a lower risk of disability, according to a report in the September 14
issue of Archives of Internal Medicine. Most previous research on the benefits of physical activity has focused on middle-aged populations. In this study however, the benefits of physical activity were observed not only in those who maintained an existing level of physical activity, but also in those who began exercising between ages 70 and 85.
Walking with Extra Benefits: Nordic Method Provides Full-body Workout
Florida Times –Union (September 15, 2009)
Nordic walking is more beneficial than regular walking; it's an ideal, low-impact workout perfect for any age group or fitness level. While Nordic Walking won’t make you feel you’re working any harder, you are actually increasing your heart rate, overall strength and endurance, plus burning more calories. Additionally, the walking poles can help reduce stress on joints and can help with balance and stability issues.
Safe Routes to School Challenges Connecticut Students to Walk It and Bike It to School
REUTERS (September 15, 2009)
"Walk It Bike It to School Connecticut!" encourages children, parents, schools,
and communities to set up safe and convenient biking and walking routes for
students. Starting October 7, 2009, enrollment and progress can be tracked online at
Vail Valley Teachers to Get Paid For Walking, Biking to Work
Vail Daily (September 14, 2009)
The School District in Colorado’s Vail Valley will start an incentive program this year for employees who either bicycle or walk to work. The Bike and Hike Commuter Program was created to recognize and entice employees who take better care of themselves and their community, officials said.
Workshops Slated to Help Make Neighborhoods More Walkable
Communitypub.com (September 14, 2009)
Making local Delaware communities more pedestrian friendly for senior citizens will be a focus in this area, during the month of October. The Walkable Communities Workshops seek to engage elected officials, citizens, and professionals in the fields of planning, engineering, law enforcement, public health, and education. The workshops are designed to provide participants with information on how to turn their communities into pedestrian-friendly places for senior citizens.
How to Eat Breakfast
Chicago Tribune.com (September 14, 2009)
While the best breakfast depends on your body and individual nutritional needs, you can't go wrong by eating "a moderate meal of mixed foods," said a professor of food and nutrition at Purdue. He says the ideal breakfast would be a hard-boiled egg and a bowl of slow-cooking oatmeal topped with berries, walnuts, raisins, flax seeds or sunflower seeds -- with coffee or tea. Fiber and protein help slow down the digestive process, making you feel full longer and keeping your blood sugar steady.
Couch Potatoes are Next Challenge for Health Chief
New York Times (September 13, 2009)
New York City’s Health Commissioner has concerns about as the tendency of residents of the boroughs outside Manhattan to be fatter and less active than those in the city’s center. He wants to get people out of their cars and on their feet with interagency campaigns to create more bike lanes, open schoolyards for recreation and unlock staircases so people can walk down stairs. One of the first things he did as health commissioner was to unlock the stairwell doors in his office building.
Long-Distance Walking Route Ready
BBC (September 12, 2009)
A new long-distance walking route across the south of Scotland has officially opened. The Annandale Way covers 55 miles along the scenic landscape between towns in Dumfries and Galloway, and will be walkable over 4-5 days with overnight stops.
Aging Muscles: Hard to Build, Easy To Lose
Science Daily (September 12, 2009)
As we age it becomes harder to keep our muscles healthy. They get smaller, which decreases strength and increases the likelihood of falls and fractures. Research just
published in The American Journal of Clinical Nutrition shows how this happens, and what to do about it.
Walking Festivals Keep Growing
BBC (September 11, 2009)
A new walking festival in Snowwoman, North Wales aims to get people thinking about their health, given the obesity levels in the UK. The organizer of the event, Conwy Walking Week said, “People want to get out and exercise… …walking seems to be an easy way of doing so”.
The Working Person’s Diet: Too Busy to Eat Right
TIME (September 10, 2009)
A new study at Cornell University found that more than half the working parents studied often resorted to unhealthy eating because of work. Fathers tended to skip family meals, eat at work or feed their families take-out meals; mothers were likely to skip breakfast and buy restaurant or prepared entrees instead of cooking. The lead author of the study said, "We are not going to fix the obesity epidemic simply by telling people to eat well and choose good food”. She feels that some time and work/life restructuring may be necessary.
Does Extra Weight Add Years to Your Life?
Medical News Today (September 10, 2009)
What is the real key to longevity? Dietitians of Canada (DC) has looked at the evidence and concludes that all individuals, regardless of their weight, can benefit from healthy eating and regular physical activity. Moreover, excess weight is clearly linked to serious health consequences.
Barrie Moving along the Right Path
The Barrie Examiner (September 8, 2009)
In Ontario Canada, a survey conducted by a local District Health Unit reveals more than 70% of respondents felt it was important that sidewalks and pathways connect to their homes, their schools, and stores. Respondents felt desirable communities were those that had parks and amenities a short walk from their homes. The survey results show that a well-designed community encourages people to use their cars less and to choose walking or cycling more often.
The 10 Most Important Nutrition Stories of the Last Two Decades
CNN Health.com (September 8, 2009)
In the last 20 years, nutrition advances have centered on eating fresh, healthful food.
In addition, we now know that eating certain foods, or avoiding certain foods, can help maintain or restore health, and that relying on dietary supplements may not fully cover your nutritional bases.
Walnuts and Walking: Substitutes for Prozac?
Examiner.com (September 7, 2009)
Are there valid natural methods for improving mood disorders? Walnuts and walking might have some special treats to offer in relation to mental well-being. Walking is ideal (for at least twenty minutes, 3-5 times a week) because it is just the right amount of exercise to raise serotonin. Serotonin has been called the "feel good" chemical. Walnuts are an ideal “mood food” as well, because they contain high amounts of tryptophan, which is synthesized in the brain into serotonin.
Exercise for Your DNA Type
Couriermail.com.au (September 6, 2009)
In Queensland, Australia, genetic testing (see above article) is already being used by some fitness experts to help people streamline their exercise programs for better results. The genetic testing provides more information to take the guesswork out of how some people respond to exercise. A former Olympian and advocate for the testing said it was ideal for anyone who wanted to enhance their health by adjusting their lifestyle to accommodate their genetic make-up.
Eating At the Wrong Time Could Be Fueling the Obesity Epidemic
Medical News Today (September 4, 2009)
A Northwestern University study has found that eating at irregular times -- the equivalent of the middle of the night for humans, when the body wants to sleep -- influences weight gain. The regulation of energy by the body's circadian rhythms may play a significant role. The study is the first causal evidence linking meal timing and increased weight gain.
The implication is that better timing of meals, which would require a change in behavior, could be a critical element in slowing the ever-increasing incidence of obesity.
Exercise Minimizes Weight Regain by Reducing Appetite and Burning Fat First, Carbs Later
Science Daily (September 4, 2009)
According to a new study, exercise helps prevent weight regain after dieting by reducing appetite and by burning fat before burning carbohydrates. Burning fat first and storing carbohydrates for use later in the day slows weight regain and may minimize overeating by signaling a feeling of fullness to the brain. Previously, scientists thought that the number of fat cells is determined by genetics, rather than being regulated by diet or lifestyle.
Gauge Your Fitness Using the Marine Corps Test
LifeHacker.com (September 3, 2009)
One way to really assess your fitness is the U.S. Marine Corps Fitness Test. The minimum fitness requirement for each age group is tested in three parts: pull-ups, crunches, and a three-mile run. All three tests must be performed in one continuous session, and you only have up to two hours to complete as much as you can.
Gear Guide: Shoe Odometer Replacement Monitor
Health.Com (September 3, 2009)
If you’re a dedicated walker, how do you know
when it’s time for new shoes? The Shoe Odometer is such
a product. On their website, you
indicate whether you’re a walker or a runner, and enter your
weight and shoe wear. It then provides your personal “shoe wear number”,
the number of miles you can cover before you need new shoes. You enter
that into the odometer, attach it to the laces of your new walking shoes,
and it tells you when it’s time for new ones.
Walking and Biking Raise Health and Fitness Levels
The Medical News (September 2, 2009)
Incorporating even relatively short bouts of exercise into a daily commute appears to deliver significant rewards, according to a new study from the University of North Carolina at Chapel Hill. Walking or biking to work is one way to increase physical activity, said a co-author of the study. And while the benefits of exercise in general have been studied quite a bit, she noted, not much research has been conducted on the cardiovascular and overall health benefits of "non-leisure" activities like active commuting (walking or biking).
Are Shoes That Simulate Walking Barefoot Better?
The Daily Green (September 1, 2009)
Vivo Barefoot Shoes are designed to be a sort of hybrid. They're the next best thing to going barefoot, yet they still look like shoes, and give some protection for walking around in our environment,"
A recent article in Popular Mechanics said barefoot runners are changing the shoe industry.
Obesity’s Effects on Your Brain, Your Lifespan and More
CalorieLab.Com (August 30, 2009)
A study in the journal Obesity, says that being obese can trim between three and 12 years from your life expectancy. A person who is both obese and a smoker has an expected life span about 21 years shorter than a nonsmoker of normal weight. Another study has shown a link between excessive weight gain and the chance of developing Alzheimer’s disease.
Salt Lake Mayor Ralph Becker Promotes Walking to School
ABC News-4 (August 26, 2009)
The Salt Lake City Mayor is encouraging kids to walk to school. He actively supports the Student Neighborhood Access Progam (SNAP), a statewide initiative to encourage elementary-age children in Utah to walk and bike to school safely. Students enter their walking data online, to win prizes.
Walk This Way: Pittsburgh’s Walkable Neighborhoods
PopCity Media.com (August 26, 2009)
According to this writer, most of Pittsburgh’s 90 neighborhoods prove the fact that it’s a great walkable city. She says, “We can hoof it - to a ballpark or bakery; a coffeshop, culinary creation or the Cultural District; Farmers Market or flotilla. And the hills mean hoofin' it is never pedestrian, as the incredible vistas afforded by Pittsburgh's topography refresh and revive, cobbling ravines and landmarks together in a landscape bar none”.
See Jane Run, Bike and Swim
New York Times (August 26, 2009)
Ensuring that your children get exercise is a good idea, but is enrolling them in triathlons? Triathlons for children have become popular, with participants as young as 3 years old (who probably did not come up with the idea themselves). Even for adults, the risks include dehydration, injury, heat exhaustion and even death. Doctors warn that people of all ages need to approach triathlons gingerly, lest they attempt more than their bodies can handle. In addition, in children less than age 7, there’s not enough information for what these events can do to the growth plates in children.
How I learned to Walk...and Run
Baltimore Sun.com (August 25, 2009)
Walking in front of the TV with walking videos? “Don't watch it. Don't try to describe it. Just try it," is what fitness guru Leslie Sansone tells people who turn their nose up at walking videos as exercise. This writer uses them, and says the videos -- which come in 1, 2, 3, 4 or 5 mile increments – “are a full body workout, something even the uncoordinated can follow. They are brisk walks and core training exercises”.
Little Known Type of Cholesterol -- Oxycholesterol -- May Pose the Greatest Heart Disease Risk
ScineceDaily.com (August 25, 2009)
Chinese scientists are reporting that another form of cholesterol called oxycholesterol — virtually unknown to the public — may be the most serious cardiovascular health threat of all. Fried and processed food, particularly fast-food, contains high amounts of oxycholesterol. Avoiding these foods and eating a diet that is rich in antioxidants, such as fresh fruits and vegetables, may help reduce its levels in the body, the researchers note.
I Walk. Why Can’t I Lose Weight?
MSN.com (August 24, 2009)
If you haven’t yet lost weight by walking, don’t jump to the conclusion that walking is a waste of time. Consider a few reasons why these studies have failed to produce weight loss from walking, and then ask yourself if some of these caveats apply to you. They include: unaccounted food intake, insufficient calorie burn and general sedentary behavior.
Cost/Benefit Analysis of Walking?
Triplepundit.com (August 24, 2009)
Should you pay more for to live in a walkable neighborhood? A compact, walkable neighborhood provides healthier lifestyles, protects the environment and saves energy by reducing our dependence on cars. Furthermore, it creates a sense of community.
Are Fat Friends Bad For Each other?
Newsweek (August 24, 2009)
While Washington policymakers debate how best to stem the obesity epidemic, many of us are struggling with how to deal with the obesity epidemic in our own homes. Now a new study by researchers at the University of Buffalo suggests an even more radical idea: banning fat friends from eating together. The study, published in the August issue of The American Journal of Clinical Nutrition, found that fat kids consume significantly more calories when they chow down with friends who are also overweight than when they eat with lean friends.
Benefits of Long-Term Exercise, Healthy Eating Habits in Young Adults
Medical News Today (August 24, 2009)
A study to be published in the October issue of the
American Journal of Public Health is one of the first to analyze long-term patterns in weight-related activities, and to assess how these patterns vary by gender, race and ethnicity, and socioeconomic status.
Surprisingly, young women in their ‘20s were found to exercise less consistently than young men. This suggests that differences in energy expenditure could play a role in gender disparities in obesity.
Life Events Affect Woman’s Exercise
UPI.com (August 24, 2009)
A study in the Annals of Behavioral Medicine, of 40,000 women at various phases of life found changes in exercise patterns linked to life events. The value of the study is that by recognizing the life events that are associated with decreases in activity, women could be alerted to the risks.
Three Steps for Healthy Feet
Medical News Today (August 24, 2009)
This month’s Harvard Health Letter says the steps for healthy feet are:
WEAR GOOD SHOES: Buy low-heeled shoes that fit well and replace them regularly.
STAY TRIM: Too much weight on your feet wears them out, and keeping to a healthy weight will benefit the rest of your body too.
WALK: Not only is walking good general exercise, it strengthens and stretches the feet.
Giving Exercise a Hard Time
CalorieLab.Com (August 23, 2009)
This article rebuts the much-discussed August Time Magazine article “Why Exercise Won’t Make You Thin”. Point by point, its arguments are refuted. The bottom line is that the original article could be damaging, as it raises the possibility that exercise may be detrimental to a weight-loss program. This could discourage people from engaging in activity which has been proven to boost physical and mental health.
Gear Guide: LEKI Traveler Carbon Portable Nordic Walking Poles
Health.Com (August 20, 2009)
Health Magazine’s Senior Fitness Editor, a dedicated Nordic Walker, reviews the attributes of the portable version of Nordic Walking Poles. She also suggests that you study how to use them properly and “you won’t look dorky”.
The Big Draw of a GPS Run
New York Times (August 19, 2009)
Part sport, part art, GPS drawing lets walkers (and other “traveling” athletes)
imagine themselves mapping their track lines across cities, roads and farms, and sharing them online.
Walkers, runners and bikers upload to map sharing sites like www.everytrail.com.
Shouldn’t your Child Walk To School?
Dallas Morning News (August 19, 2009)
September is close and parents may want to take a fresh look at a healthier way to get to school.
The Federal Safe Routes to School Program
created a national center to promote walking to school, and each state has an office that coordinates the activities as well. So, parents concerned about sidewalks or crosswalks that need work, have a resource for advice and direction.
Your Dog Might Be Your Best Workout Buddy
USA Today (August 17, 2009)
A study at Cornell University is trying to determine whether walking the dog helps owners shed and keep off unwanted pounds.
Walking 101…30 Minutes a day!
Examiner.com (August 17, 2009)
A morning walk offers light, temperature, and moisture to stimulate the senses. Whether it’s meeting a new neighbor walking their dog, seeing a hummingbird or woodpecker, the beauty of fresh flowers at full bloom, or the sunrise over the oceanfront, your life will be enlightened.
I Walk. Why Can’t I Lose Weight?
MSN Health & Fitness (August 15, 2009)
An exercise physiologist and nutritionist says that if walking
does not seem to be providing the weight loss you need perhaps you should
address one of the following: your food intake is too much; your calorie
burn is insufficient; and/or you are too sedentary apart from exercising.
The National Weight Control Registry finds that the majority of those in
its national weight-loss database report walking on a near-daily basis for
an hour or more to help maintain their weight loss.
Nordic Pole Walking for Backpacking Fitness
Examiner.com (August 12, 2009)
A backpacking writer says Nordic pole walking, also known as pole
walking or trekking is the single best exercise to prepare for a backpacking trip.
The Nordic Walking Association website includes tips on correct form.
A helpful video on Nordic Pole Walking technique is attached to this article.
Try Walking In My Shoes
New York Times (August 12, 2009)
A New York Times travel reporter documents his search for the perfect pair of walking shoes. He’s searched for ones that are” rugged enough to handle the backcountry but stylish enough to pass muster in urbane settings”. He recommends several pairs including the ones he finds closest to perfect.
Health Buzz: Diet and Exercise Protect Brain
U.S. News & World Report (August 12, 2009)
Exercise, along with a Mediterranean-style diet full of fruits and vegetables, could help stave off cognitive decline, according to research
just published in the Journal of the American Medical Association. People who closely followed the Mediterranean diet reduced their risk of developing Alzheimer's disease by 40 percent, and those who exercised most reduced their risk by 33 percent, compared to adults who didn't follow the diet or who did not exercise.
What is my Ideal Weight/How Much Should I Weigh
Medical News Today (August 11, 2009)
A person's ideal body weight is determined by several factors, such as age, muscle-fat ratio, height, sex, and bone density. Some say your Body Mass Index (BMI) is the ideal way to calculate whether your body weight is ideal. Others say BMI is faulty as it does not take into account muscle mass. You might also look at your waist-hip ratio (WHR) or Body-Fat Percentage.
Can We Fight Obesity by Slapping a Heavy Tax on Soda?
Washington Post (August 11, 2009)
The Director of the Rudd Center for Food Policy and Obesity at Yale University says “we need to shift the economic balance between healthful and unhealthful foods, to curtail the all-pervasive marketing of junk food -- and to tax soda”. His argument in favor of taxing soft drinks sweetened with sugar and high-fructose corn
syrup was published in the New England Journal of Medicine. It's an idea he first proposed some 15 years ago; he believes its time may now have come.
What You Eat Depends on with whom you eat
Science Daily (August 10, 2009)
If you are a woman who dines with a man, chances are you choose food with fewer calories than if you dine with a woman, say researchers . It is possible that small food portions signal attractiveness, and women conform, whether consciously or unconsciously, to small meals in order to be seen as more attractive," according to their study.
Sedentary Lives Can Be Deadly: Physical Inactivity Poses Greatest Health Risk to Americans, Expert Says
Science Daily (August 10, 1009)
As many as 50 million Americans are living sedentary lives, putting them at increased risk of health problems and even early death, a leading expert in exercise science told the American Psychological Association. He said, “We need numerous changes to promote more physical activity for all, including public policies, changes in the health care system, … we need more communities where people feel comfortable walking”.
Eating for Prostate Health
Health New Digest.com (August 9, 2009)
Prostate Cancer is the most common cancer among U.S. men.
A New book, Eating for Prostate Care, lists specific foods that are being studied for their potential to lower prostate cancer risk: allium vegetables, cruciferous vegetables, fish, and foods rich in lycopene, phytoestrogens and polyphenols. They take these scientific sounding terms and turn them into actual foods to eat and how much.
We Busted Out Weight Loss Plateaus
MSN Health.com (August 5, 2009)
While a weight loss plateau is frustrating, but it's also normal: In an analysis of 80 studies on dieters, researchers found that weight loss typically halts after 6 months. So, a team of experts analyzed a group of women’s diets, exercise regimens, everyday habits, and attitudes, and then offered adjustments to their routines and new strategies to help them restart their fat-burning engines
Pump up the Volume, Pump up Your Workout
MSNBC (August 5, 2009)
New research has found that women could pump up their workouts, especially their strengthening exercises, when they pumped up the volume on their favorite tunes.
Garlic for A healthy Heart, Go Fresh, Study Says
New York Times (August 4, 2009)
A study by researchers at the University of Connecticut School of Medicine suggests that for certain elements of cardiac health, fresh-crushed is better than processed. Among other things, the fresh-crushed garlic was better at suppressing chemicals that act as a “death signal” for heart muscle cells.
On Balance Your Ability to Move With Confidence is Central to a Healthy Life
Washington Post (August 4, 2009)
Balance and mobility typically decline with age, but this decline can be prevented if we work to keep those abilities sharp. As middle agers work on warding off obesity, and watching diets to keep arteries from clogging, more focus should be put on strengthening balance as well.
Dr. J on Messengers and Messages
CalorieLab.com (August 1, 2009)
The nominee for the next Surgeon General Dr. Regina Benjamin is overweight and possibly obese. Does that make her a bad choice? With today’s focus on healthy lifestyles, should the surgeon general need to be a perfect physical role model to be effective in the office?
20 Little Ways to Drop the Pounds and Keep them Off
Health.com (July 31, 2009)
If you eat 250 calories less and burn 250 more calories each day over the course of a week, that will produce about a pound of weight loss. One suggestion for exercise is when your cell phone rings, put on your walking shoes for the conversation, or get on your feet for 2 hours a day while you work. Included in article are 18 more suggestions.
Nordic Walking Provides Surprising Benefits for Athletes
Snowshoe Magazine (July 30, 2009)
The lead author of the new Nordic Walking for Total Fitness, discusses how walking with poles offers a portable workout that improves nine key performance areas. They include muscular endurance, balance, agility, and cardio respiratory stamina.
Montana’s Campaign of Transportation for America
KFBB-TV (July 29, 2009)
Montana is participating in the Montana Campaign of Transportation for America, which states that a transportation system can enable people of all ages to live active, healthy lifestyles. "The only way we're going to encourage increased activity is to have walkable, bikeable areas in our communities,” said one Medical Director.
Why Not Walk?
phillyBurbs.com (July 28, 2009)
According to Walkscore.com, Philadelphia is the fifth most-walkable city.
an information website from the College of Physicians of Philadelphia, recommends incorporating more walking into your daily life with such activities as pushing your child in a stroller or mowing the lawn.
Company Encourages Employees to “Start Walking!”
WMBF News.com (July 28, 2009)
At the headquarters of snack food maker Frito Lay, walking is part of the work day. The company has trails outside its Plano, Texas headquarters, and if it's too hot, there's a company gym inside. More companies are now realizing that walking has incredible health benefits.
Walktober: 6th Annual National Walking Month Campaign Begins
PRWEB (July 28, 2009)
Corporations, hospitals, YMCAs, fitness clubs, universities, health plans, municipalities, and departments of government — are all participating in the workplace wellness program “Walktober”- the 6th Annual National Walking month campaign. The idea to highlight walking for one month grew out of research showing that consistent fitness walking produces outstanding health benefits.
How Not to Have a Heart Attack
CalorieLab.com (July 28, 2009)
Consumer Reports on Health recently reported on research that found that six different lifestyle factors could trim about 40 million heart attacks and strokes among Americans in the next 30 years. The American Heart Association, the American Diabetes Association and the American Cancer Society found that 75 percent of Americans could benefit from making at least one of these lifestyle changes.
Too Busy to Squeeze in a Workout? You don’t know Hot Squats
Washington Post (July 28, 2009)
Squeezeitin.com co-founder shows Washington Post fitness columnist how to workout while doing household chores. She also demonstrates ideas for squeezing it in on the playground, at the office, in the car and more.
Studies Confirm Lifestyle Factors Play Significant Role in Reducing Risks of Heart Failure and Hypertension
CalorieLab.com (July 26, 2009)
Two new studies published in the current issue Journal of the American Medical Association, show that what you eat, how much you exercise, drink and pay attention to your weight all play a major role in preventing two major health risks. These are hypertension in women and heart disease in men. One study by the Brigham and Women’s Hospital and Harvard Medical School identified six lifestyle factors that individually and in combination reduce risk of hypertension in women.
Walkable Neighborhoods of the ‘20s Make Sense Again
Terre Haute Tribune Star (July 25, 2009)
“Walkable neighborhoods” are a key theme in Tom Roznowski’s upcoming book, “An American Hometown: Terre Haute, Indiana, 1927.” The city, then, functioned as a network of self-sustaining neighborhoods. Now, in the 21st century, city planners around the country see wisdom in rebuilding those walkable neighborhoods.
3 Easy Ways to Lose Weight
Chicago Tribune (July 24, 2009)
A physician and director of a weight management center points out 3 traps that stop your way to weight loss. They are: skipping meals, eating out and drinking your calories.
6 Reasons Your Athletic Performance May Be Lagging
U.S. News & World Report (July 24, 2009)
A number of factors may be keeping you from doing your best at exercise.
They include: lack of sleep, poor nutrition, life stress, exercise-induced asthma, too much training, or more serious medical issues.
Scents Like Lemon really can Reduce Stress
UPI (July 23 2009)
Japanese researchers have confirmed that the scent of plants like lemon, mango, or lavender, reduce stress. According to the Journal of Agricultural and Food Chemistry, these fragrances alter gene activity and blood chemistry in ways that can reduce stress levels.
1 in 7 Low-Income Pre-Schoolers is Obese
MSN.com (July 23, 2009)
One in seven preschoolers from low-income families in the United States are considered obese, according to a new government report. Experts say we need to think about how to change our communities to be healthier for our children. “There need to be better parks and playgrounds so that children can get outside and play. In addition, we need to improve access to healthier foods,” said the chief of CDC's Maternal Child Nutrition Branch.
Say, where’s the Snow?
New York Times (July 23, 2009)
An orthopedic surgeon recently tested five pairs of Nordic walking poles. He was skeptical at first about the sport. “But as someone who understands physiology, I saw that the learning curve is quick,” he said. “The poles definitely add value because they work the upper body and core.”
Eating Patterns that Worsen Stress
UPI .com (July 23, 2009)
Eating patterns which people develop to cope with stress (but which may worsen it) include: eating more junk food than usual, losing an appetite to have it rebound later, and eating because of emotions, not hunger.
Walking Moais Foster Friendships and Achieve Health
ABC News (July 22, 20009)
ABC News looked at how the “vitality project” aims to add years of healthy life to one American town. One positive aspect is their “walking moai” in which six to eight people meet and walk regularly. The walking moai is a component of the AARP/Blue Zones Vitality Project, which helps people make changes to improve their health and life expectancy.
Radical Rest: Creative Ways to (Finally!) Relax
OPRAH.com (July 22, 2009)
A professor in the department of psychiatry at the University of California says, "Chronic stress is like having your engine in overdrive all the time…It can damage DNA. Relaxation is crucial for overall health and longevity." Suggestions to battle chronic stress include: indulge your interests, step into a different world (such as a monastery) and retrain your brain.
DASH Diet a Smart Idea
CalorieLAb.com (July 19, 2009)
The Dietary Approaches to Stop Hypertension plan (the DASH diet) focuses on low-fat, high-fiber foods to help lower blood pressure. A recent study from Utah State University shows that this eating plan can also slow memory loss and help boost mental skills. Eating less salt, sugar and red meat while eating more fruits, vegetables, and nuts and beans is a safe way to manage your blood pressure and slow cognitive decline, say some scientists.
The Skinny on Alcoholic Beverages and Weight Loss
U.S. News & World Report (July 17, 2009)
If you're trying to lose or maintain your weight, must you give up your favorite alcoholic drink? While no one says anyone should start drinking, there are some health benefits to drinking moderately. In addition, your gender may play a role in how you deal with alcohol’s calories.
Easy Tips to Elevate Your Walk to a Workout
Health News Digest (July 16, 2009)
“Trainer-to-the-stars” Ramona Braganza recommends walking. "For me, being fit is a lifestyle. I'd be bored just going to the gym every day. That's why I always recommend walking to my clients as a great form of exercise," he said. "Adding a few easy things into your daily routine can help you make sure that every step counts." One of Braganza’s favorite fitness tools is a pedometer.
Minneapolis Wants to Change Mindset about Walking
Minneapolis Star Tribune (July 16, 2009)
In its 230-page Pedestrian Master Plan, the city of Minneapolis says its goal is "to change people's personal habits, cultural norms, and perceptions about walking”. The plan says, “A lot of people rely on automobiles for travel to destinations that are walkable in Minneapolis. In order to change people's habits and perceptions, the city needs help to foster a culture of walking."
Tossing Out the Diet and Embracing the Fat
New York Times (July 16, 2009)
No diet has been shown to be successfully long-term for the majority of dieters, but thinness does not necessarily mean fitness. Fit people may come in a variety of sizes and experts agree that regular exercise, at any size, improves health. “If you want to know who’s going to die, know their fitness level,” said Steven Blair, a professor of exercise science, epidemiology and biostatistics at the University of South Carolina.
Stressed? Crazy Busy? Help is Here
Health.com (July 15, 2009)
The more you’re tuned in to your stress, the better you’re able to interrupt its cycle. It usually takes 30 minutes for stress hormones to leave your body once you’ve lost your temper and the fight-or-flight mechanism has fully kicked in. But even a few minutes alone can help you short-circuit a blowup. When you’re overwhelmed with tasks, pick the smallest task to do first so you feel you’ve accomplished something.
When You Just Don’t Feel Like Exercising
MSN Health.com (July 14, 2009)
Sports psychologists, behavioral nutritionists and exercise physiologists have tried to pinpoint what motivates regular exercisers in the hopes of using that information to spark the less motivated. Some research points to a possible genetic component connected to the tendency to be active. If you need some tactics to psyche yourself, several are outlined in this article. One tactic is to commit to a mere 10 minutes of exercise and then see how much further you get.
The Key to Happiness is Living in the Micro-Moment
Los Angeles Times (July 12, 2009)
According to a study done by researchers at the University of North Carolina,
people who appreciate small moments of happiness, laughter and joy through the course of each day tend to be happy people. They are more likely to be resilient against adversity and more successful in jobs, relationships and health. If happiness is something you want out of life, then focusing daily on the small moments and cultivating positive emotions is the way to go, said the lead author of the study.
How to De-Stress a Recession–Riddled Life
Health Day News (July 11, 2009)
A psychiatrist and a psychologist recommend coping strategies for stress. They include: volunteering to open yourself up to new possibilities, and practicing appreciation and gratitude to help you reconnect with feelings of hope. They also suggest rationing your news diet and decreasing the drama in your life.
How to Stop Multitasking and Lower Stress
Health.com (July 10, 2009)
Robert Mack, a life coach and the author of Happiness from the Inside Out has a number of suggestions for lowering stress. One is to take a real vacation – several days off from work even if you do not travel. Instead of racing through your to-do list, schedule in time every single day to just chill out. For one week, scale back on one or two chores that are not absolutely necessary and spend twice as much time on one or two activities you love.
Dieting Monkeys offer Hope for Living Longer
New York Times (July 9, 2009)
A long-awaited study of aging in rhesus monkeys suggests that people might fend off the usual diseases of old age and considerably extend their life span by following a special diet. Known as caloric restriction, the diet has all the normal healthy ingredients but contains 30 percent fewer calories than usual. There are reasons to believe that what works for monkeys may work for humans.
Why are Southerners So Fat?
Time Inc. (July 9, 2009)
According to a new report, not only is Mississippi the fattest state at a 33% adult obesity level, but eight of the 10 fattest states are in the South. The reasons? Southerners have little access to healthy food and limited means with which to purchase it. Additionally, it's hard for them to exercise outdoors due to the heat. To combat these issues, some Southern states have adopted programs to fight obesity.
Compelling Reasons to Ditch the Body Mass Index
Calorie Lab.com (July 8, 2009)
Ever since body mass index has been considered the standard for determining whether a person is a healthy weight, overweight or obese, there have been many critics of the system. National Public Radio recently looked at its flaws and found why this index fails. A primary failing is it can’t tell if a person’s weight is fat or muscle, meaning that many professional athletes and buff actors (not to mention plenty of normal people) fall in the overweight or obese category.
Surveying Natural Energy Bars
CalorieLab.com (July 5, 2009)
Fruit and nut energy bars have a bare bones composition, and boast just a few high-fiber ingredients. The most well known are Larabar, Pure Bar, Dr. Weils Bars, and Clif Nectar, and their taste, texture, size, calories, fat and protein are compared.
Know your Knees Needs
Health News Digest (July 4, 2009)
Many people in their 50s and 60s think knee pain is a typical symptom of aging. However, knee pain can be more than morning stiffness and swelling and nearly 27 million Americans suffer from osteoarthritis (OA), the most common form of arthritis. While some kinds of OA are hereditary, it can also be a result of injury, obesity, weakening hip and knee muscles or other causes. In addition, after age 50, more women are affected by OA than men.
Eating To Fuel Exercise
New York Times (July 2, 2009)
Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center, and the author of Sports Nutrition for Coaches answers questions about when and what we should eat and drink when exercising. She says we should eat an hour before exercise, and just about a fist-sized amount of food. That gives the body enough food to be available as an energy source but not so much that you’ll have an upset stomach. As far as drinking she says, “About an hour before the workout you should have about 20 ounces of liquid. It takes about 60 minutes for that much liquid to leave the stomach and make its way into the muscle”.
Fattest State Weighs its Options
MedicineNet.com (July 1, 2009)
For the fifth year in a row, Mississippi is still the nation's heaviest state in the U.S. Experts say the state should take actions including the following: address the environment, spring for sidewalks to encourage walking, and spruce up parks to encourage physical activity such as hiking the trails.