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| Simple Steps News February 1-March 28, 2008 |
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I will start posting individual months (weeks collected) but am putting this archive here.
Use your control f to search for certain topics with ease!
Simple Steps News March 28, 2008
I fell right back into the Friday version of Simple Steps without even thinking! So I decided to make this one about habits!
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Website of the Week-Next week is National Public Health Week-thanks for all you do! Very interesting-your health and climate change. http://www.nphw.org/nphw08/default.htm Hope to see you at the Taste of Livingston at the Genesee River Restaurant on April 1 at 5:30. For more information http://gvhp.org/orgmain.asp?orgid=95&storyTypeID=&sid=&
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10 Ways to Make Exercise a Habit
http://women.webmd.com/features/exercise-habits for full article
Long-term exercisers (who had been working out for an average of 13 years) were asked to rank what motivated them to keep up with their regimes.
Their answers might surprise you. The exercisers were not as concerned with powerful pecs and awesome abs as they were with feeling good and being healthy.
Here's how the study participants ranked their motivators:
Fitness
Feelings of well-being
Pep and energy
Enjoyment of the exercise
Making exercise a priority
Sleeping better
Feeling alert
Being relaxed
Weight management
Appearance
So, once you have your priorities in the right place, how can you become one of the fitness faithful?
1. Do a variety of activities you enjoy.
2. Commit to another person.
3. Make exercise a priority.
4. Exercise first thing in the morning.
5. Or, exercise on your way home from work.
6. Exercise even when you're "too tired."
7. Log your activity.
8. Be aware of all the indicators of progress. It's great when your clothes fit better and you can lift heavier weights or work out longer without getting exhausted. But there are a slew of other progress indicators, such as:
Getting a good night's sleep.
Thinking more clearly.
Having more energy.
Realizing your muscles aren't screaming after you've helped a friend move furniture.
Seeing your resting heart rate drop over time.
Hearing your doctor congratulate you on improved cholesterol, blood pressure, bone density, triglycerides, and blood sugars.
9. Walk -- with a pedometer (or a dog).
10. Reward yourself.
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7 Habits of Highly Ineffective People
A little twist to make us think!
http://www.positivityblog.com/index.php/2007/09/05/7-habits-of-highly-ineffective-people/
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Frosty Strawberry Pops-For a Snack Habit!
76 calories; 2g fat; 5 mg cholesterol; 25 mg sodium; 15g carbohydrate; 1 g fiber; 2 g protein
http://www.calstrawberry.com/recipes/recipeCard.asp?recID=91&catID=10&chapter=Healthy+Choices
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Mark Your Calendars! National Employee Health & Fitness Day™
May 21, 2008
http://www.physicalfitness.org/nehf.html
Administered annually by the National Association for Health & Fitness, NEHF is a national health observance, created to promote the benefits of physical activity for individuals through their work site health promotion activities.
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Have a great weekend!
March 19 Simple Steps News (Sorta)
I'm in Albany today but wanted to share this with you instead of the regular news format:
Sixty Minutes did TWO segments on sleep this week. This is the story if you just want to read it, but there are videos: http://www.cbsnews.com/stories/2008/03/14/60minutes/main3939721.shtml
It is really, really important stuff in terms of your health-they are finding links to diabetes and obesity-through lack of sleep. I cannot stress enough how amazing this information is-in addition to those things they are looking at how lack of sleep impacts thinking/doing/feeling. And of course who wants to exercise when you are tired! The good news-not to be so fear based-is that good sleep can help to add to your good health.
I'll leave you alone now, with this to hopefully entice you to check out this information:
"We did a study where we restricted sleep to four hours per night for six nights," Van Cauter explains. "And we noticed that they were already in a pre-diabetic state. And so, that was a big finding."
The study's subjects were on the road to diabetes in just six days..."
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Downloads >> March 12 Simple Steps News
Websites of the Week-National Colorectal Cancer Awareness Month
www.preventcancer.org/colorectal
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Exercise Boosts Colon Cancer Survival
Increasing Physical Activity After Treatment May Up Odds of Survival 50%
Regular exercise may help colon cancercancer survivors beat their disease for good.
New research suggests people who have been treated for colon cancer can reduce their risk of the cancer coming back, and improve their odds of survival, by as much as 50% by engaging in regular exercise, such as walking.
"From previous studies we know that regular physical activity reduces the risk of developing colon cancer, but until now few studies have looked at the survival effect of exercise on people who have been treated for disease," says researcher Jeffrey Meyerhardt, MD, MPH, of the Dana-Farber Cancer Institute, in a news release.
A pair of studies on two different groups of colon cancer survivors both showed people who exercised regularly after completing colon cancer therapy were more likely to be alive and cancer-free six to 12 months after treatment than those who didn't exercise.
Full article: http://www.webmd.com/colorectal-cancer/guide/20061101/exercise-boosts-colon-cancer-survival
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Metabolism and Walking
Walking is one of the most primal movement patterns known to man. Because walking was essential to our survival during our developmental years, our bodies have developed so that walking and movement are essential to health; as it has been said, form follows function.
Walking requires the integrated use of our arms, legs and torso. Hundreds of calorie-burning muscles are utilized simply by walking. Walking briskly on a daily basis not only results in calorie burning, it increases enzyme and metabolic activity that may result in increased calorie consumption for up to 12 hours after walking as little as 2 miles. The more deconditioned you are, the greater the metabolic effect of walking.
Increased metabolism means more than simply burning calories, it means that your body will be more likely to draw in nutrients from your food and supplements. It also means that your desire to drink more water will increase, which will support all your bodily systems of detoxification and elimination, and will improve digestion.
The P-M-E-S Connection
The human being is a unique organism in that we are physical (P), mental (M), emotional (E) and spiritual (S) beings. With only a little self-observation, you will quickly realize that any time your physical being is sluggish or functioning suboptimally, your mental, emotional, and spiritual well-being also suffers. Most of you would be surprised at the improved mental clarity and the emotional and spiritual well-being that results from walking only a couple miles a day.
For the full article:
http://health.discovery.com/centers/nutritionfitness/fitness/articles/experts/chek/walking.html
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Mark Your Calendars! National Employee Health & Fitness Day™
May 21, 2008
http://www.physicalfitness.org/nehf.html
Administered annually by the National Association for Health & Fitness, NEHF is a national health observance, created to promote the benefits of physical activity for individuals through their work site health promotion activities.
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"Reality is something you rise above." -Liza Minnelli (3/12/1946)
March 5 Simple Steps (Look and Feel Younger) News
Websites of the Week-National Sleep Awareness Week www.sleepfoundation.org and National Nutrition Month www.eatright.org
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Low Intensity Exercise = Less Fatigue
Athens, GA (AHN) - A recent study concluded that low-intensity exercise could help boost the body's energy, and decrease fatigue. Experts from the University of Georgia determined this finding through an experiment involving 36 healthy young individuals who had reported feelings of fatigue before the start of the study.
Exposing the group to 20 minutes of low-intensity aerobics three times a week for six weeks, the researchers determined that fatigue levels dropped by 65 percent. Also, their energy levels showed a 20 percent increase.
"Exercise is a way for people to feel more energetic," said Patrick O'Connor, study co-author. "There's a scientific basis for it, and there are advantages to it compared to things like caffeine and energy drinks."
The effects of low-intensity exercise were bolstered when the researchers subjected another group to moderate-intensity exercise for the same amount of time, with the same period. Results showed the same amount of energy increase, but fatigue levels decreased by only 49 percent.
"It could be that moderate-intensity exercise is too much for people who are already fatigued," said O'Connor, as quoted by CBC News. "And that might contribute to them not getting as great an improvement as they would had they done the low-intensity exercise."
The researchers believed that the findings shed light on the condition of chronic fatigue, which they estimate to be affecting 25 percent of the general population. The study was published in the February issue of the journal Psychotherapy and Psychosomatics. http://www.allheadlinenews.com/articles/7010211853
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The Secret's Out: Exercise May Help You Look, Feel Younger
Exercise doesn't stop the clock on aging -- but it seems to slow it down. Evidence continues to mount that exercise provides many benefits to help people look and feel younger. The March issue of Mayo Clinic Women's HealthSource offers a recap of the many benefits of regular exercise.
*Provides energy: After just a few weeks in a walking program, most people find they have more energy for activities such as gardening or traveling.
*Encourages well-being: There's considerable evidence that regular physical activity can help reduce stress, manage mild-to-moderate depression and anxiety, improve sleep, boost mood and enhance the overall sense of well-being.
*Takes off pounds and keeps them off
*Promotes firm bodies
*Boosts immune system
*Prevents disease
*Improves mental function
*Increases overall life expectancy: A number of studies have found that women who participate in regular physical activity live longer than their more sedentary peers. Physical activity doesn't have to mean formal exercise. Engaging in purposeful physical activities, such as cleaning or walking a pet, has been shown to lengthen life.
For the full article: http://www.medicalnewstoday.com/articles/99505.php
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Cross Fit Training!
From their site: http://www.crossfit.com/cf-info/what-crossfit.html The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. Locally: www.crossfitgeneseo.com
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"A good laugh and a long sleep are the best cures in the doctor's book." -Irish proverb
February 27 Simple Steps News
Welcome to Caledonia-Mumford school staff! Log those steps!
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Website of the Week-Eating Disorders Awareness Week this week:
http://www.edap.org/p.asp?WebPage_ID=337
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Eating Well Fish Sticks
NUTRITION INFORMATION: Per serving: 274 calories; 3 g fat (1 g sat, 1 g mono); 57 mg cholesterol; 33 g carbohydrate; 29 g protein; 3 g fiber; 479 mg sodium; 464 mg potassium.
http://www.eatingwell.com/recipes/fish_sticks.html
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Easy Desktop Yoga-
10 yoga stretches to keep you alert during the workday, and to release stress before you head home.
http://www.lhj.com/lhj/slideshow/slideShow.jhtml?slideid=/templatedata/lhj/slideshow/data/RZ_Yoga_AtWork.xml
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Starting Your Day Out With Simple Stretches By Brian Anderson, D.C.
Every day in my private practice I see people suffer from chronic pain. Through chiropractic care, I have helped thousands but what I would like to see are patients being able to help themselves. Chiropractors live by the motto: "Prevent that which you treat" and therefore I try to teach my patients what they can do at home to prevent recurrent flare-ups.
The simplest thing also becomes the hardest to do…stretch, stretch and stretch some more. In chronic pain patients, tight ligaments and muscles are everywhere and the treatment is simple.
Almost everyone knows to stretch before exercising, but did you know that stretching before beginning your workday could limber up your muscles and help start each day in a more positive frame of mind? Many organizations are now offering morning stretching for employees.
When you stretch, be sure to stretch correctly or you could hurt yourself. Stretching too quickly or too far can injure ligaments. Stretch slowly and carefully to the point of light tension (not to the point of pain), hold the stretch for 30 seconds and avoid bouncing during the stretch.
Follow these 8 simple stretches before starting your workday:
Bend forward. Sitting on the edge of your chair with your feet flat on the floor, lean forward until your chest rests over your knees. Let your arms hang loosely, fingertips on the floor.
Act like a flamingo. While standing, hold on to the back of your chair and grasp your right ankle with your left hand. Keep your hips facing straight ahead and pull your ankle up toward your buttocks as far as you can. Hold, then repeat with the other leg.
Stand in the corner. Stand 24 inches or less from the corner of a room and place your forearms flat on each wall at shoulder height. Place your feet together, lean forward and touch your nose to the corner, like a push-up.
Cross your arms. Bring your left arm, elbow bent, across your chest, parallel to the floor. Use your right hand to pull your left arm further across your body. Repeat with your other arm.
Stretch your neck. Reach your right over your head and gently grasp the left side of your head. Gently pull your head away from your left shoulder with your hand. Repeat with other side of your head.
Scratch your back. Reach down the middle of your back with you left hand, pointing your elbow toward the ceiling. Gently push your elbow down with your right hand for a deeper stretch. Repeat with your other arm.
Shrug, roll and move your shoulders. Lift your shoulders up to your ears by squeezing your shoulder blades together, pause for 10 seconds, then release. Put your hands on your waist and slowly circle your shoulders forward 10 times. Repeat this movement backwards as well. Finally, extend both arms sideways at shoulder height and rotate your arms 10 times in small circles. Then repeat, circling backwards.
Do the twist. Sitting in your chair, cross your right knee over the left knee. Place your left hand on the outside of your right thigh and your right hand on your right armrest or on your desk. While sitting up straight, press your left hand into your right thigh and gently twist to the right. Look over your shoulder and hold. Repeat in the other direction.
These stretches will go along way in preventing current flare-ups and any future problems. Do them on a regular basis and do it until it becomes habit. In daily practice, patients always tell me that it works, but they tend to let the ball drop. Consistency is the key!
http://health.discovery.com/national-body-challenge/promo/stretching.html
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"Keep away from people who try to belittle your ambitions. Small people do that, but great people make you feel that you, too, can become great." -Mark Twain
February 22 Simple Steps News
Not sure if it was the Monday or my cold, but this is two days late! SORRY! Also available here: http://www.gvhp.org/orgmain.asp?custom=bb&sId=&bullboard=bullboard&action=show&forum=8
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Website of the Week-US Lags In Awareness of Heart Attack Signs! But we don’t-check last week’s news on the forum! http://health.usnews.com/usnews/health/healthday/080221/awareness-of-heart-attack-signs-lags-in-us.htm SEE! Go here! http://www.gvhp.org/orgmain.asp?custom=bb&sId=&bullboard=bullboard&action=show&forum=8&topic=3 (and the stroke info is in the previous week). This is information that you may want to print and post on your frig if there is a history of heart disease in your family.
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Moderate Aerobic Fitness Levels May Cut Stroke Risk
THURSDAY, Feb. 21 (HealthDay News) -- A moderate level of aerobic fitness can significantly reduce stroke risk in men and women, according to a large, long-running study. The study, expected to be presented Thursday at the American Stroke Association's International Stroke Conference in New Orleans, showed 30 minutes or more of brisk walking, or an equivalent aerobic activity, five days a week could lower stroke risk by about 40 percent.
Fitness has a protective effect regardless of the presence or absence of other stroke risk factors, including family history of cardiovascular disease, diabetes, high blood pressure, elevated cholesterol levels and high body mass index, study author Steven Hooker said in a prepared statement.
This study is the first to suggest there may be a significant independent association between cardiorespiratory fitness (CRF) and fatal and nonfatal stroke in men and nonfatal stroke in women, said Hooker, director of the Prevention Research Center at the University of South Carolina Arnold School of Public Health.
About 780,000 U.S. adults suffer a stroke each year, and stroke is a leading cause of serious, long-term disability in the United States, according to the American Stroke Association. About 150,000 people die from strokes annually, making it the nation's No. 3 cause of death.
Researchers analyzed data on more than 60,000 people -- 46,405 men and 15,282 women -- who participated in a long-term study at the Cooper Aerobics Center in Dallas between 1970 and 2001. The participants, aged 18 to 100 and free of known cardiovascular disease when they entered the study, were followed for an average of 18 years. During that time, 863 people -- 692 men and 171 women -- had strokes.
The overall stroke risk dropped substantially at the moderate CRF level, with the protective effect persisting almost unchanged through higher fitness levels.
"We found that a low-to-moderate amount of aerobic fitness for men and women across the whole adult age spectrum would be enough to substantially reduce stroke risk," Hooker said.
Physical activity is a major modifiable cardiovascular disease risk factor. Increasing the nation's CRF through regular physical activity could be a vital weapon to lower the incidence of stroke in men and women, he said.
SOURCE: American Heart Association/American Stroke Association, news release, Feb. 21, 2008
http://ap.google.com/article/ALeqM5g-9YTOlg0KezJEIvh-vHI0h-vaNAD8UV9SL02
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Hot Soup for a Snowy Day
Turkey and Wild Rice Soup
http://www.womenheart.org/heart_healthy_recipes-Turkey-Wild-Rice-Soup.asp
From the National Coalition for Women with Heart Disease website.
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Gallstones? Guess What Helps!
"For the first time, we have direct evidence that physical activity reduces gallstone formation, adding to the ever-increasing number of reasons that people should get more exercise,"said Kenneth Wilund, a faculty member in the U of I Division of Nutritional Sciences and an Assistant Professor in Kinesiology and Community Health.
http://www.sciencedaily.com/releases/2008/02/080213121438.htm
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"Change is not merely necessary to life, it is life." -Alvin Toffler
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From Fitnet-celebrating the birthday of Erma Bombeck:
THURSDAY FEBRUARY 21, 2008
The following are the words of Erma Bombeck, born on this day in 1927.
IF I HAD MY LIFE TO LIVE OVER
I would have talked less and listened more.
I would have invited friends over to dinner even if the carpet was stained and the sofa faded.
I would have eaten the popcorn in the 'good' living room and worried much less about the dirt when someone wanted to light a fire in the fireplace.
I would have taken the time to listen to my grandfather ramble about his youth.
I would never have insisted the car windows be rolled up on a summer day because my hair had just been teased and sprayed.
I would have burned the pink candle sculpted like a rose before it melted in storage.
I would have sat on the lawn with my children and not worried about grass stains.
I would have cried and laughed less while watching television and more while watching life.
I would have shared more of the responsibility carried by my husband.
I would have gone to bed when I was sick instead of pretending the earth would go into a holding pattern if I weren't there for the day.
I would never have bought anything just because it was practical, wouldn't show soil or was guaranteed to last a lifetime.
Instead of wishing away nine months of pregnancy, I'd have cherished every moment and realized that the wonderment growing inside me was the only chance in life to assist God in a miracle.
When my kids kissed me impetuously, I would never have said, "Later. Now go get washed up for dinner."
There would have been more "I love yous" more "I'm sorrys" but mostly, given another shot at life, I would seize every minute...look at it and really see it. Live it. And never give it back.
February 13 Simple Steps News
Based on feedback, I am now distributing this on Wednesdays-thanks for reading!
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Website of the Week-The secrets to health! TWO things-guess what one is? http://www.dailymail.co.uk/pages/live/articles/health/thehealthnews.html?in_article_id=513811&in_page_id=1797
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Please stop in at the Chamber of Commerce on Valentine’s Day for a LWP Health Fair:
http://www.livingstoncountychamber.com/HF_08.pdf
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Motivating Fitness Facts
Fitness Fact 1.
Studies have suggested that walking at a brisk pace for three or more hours a week can reduce your risk for coronary heart disease by 65 percent.
Fitness Fact 2.
About 25 percent of American adults — and an even greater percentage of women — are sedentary. After age 44, upwards of 30 percent of women are sedentary, and by age 65, the proportion increases to almost 35 percent. By the time they reach age 75, about 50 percent of all women are sedentary.
Fitness Fact 3.
Only about 22 percent of American adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously.
Fitness Fact 4.
No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier. Even 90-year-old women who use walkers have been shown in studies to benefit from light weight training.
Fitness Fact 5.
Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day.
Fitness Fact 6.
Women with heart disease or arthritis actually experience improved daily function from involvement in various modes of physical activity.
Fitness Fact 7.
Fitness consists of four components: your body's ability to use oxygen as a source of energy, which translates into cardiovascular fitness; muscular strength and endurance; flexibility; and body composition.
Fitness Fact 8.
To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching.
Fitness Fact 9.
Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance. The benefit of jogging is that it takes less time to cover the same distance and it benefits the bones; however, it may be too strenuous for some.
Fitness Fact 10.
It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.
Copyright 2003 National Women's Health Resource Center, Inc.
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Heart Attack Warning Signs
Some heart attacks are sudden and intense — the "movie heart attack," where no one doubts what's happening. But most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening:
Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
Shortness of breath with or without chest discomfort.
Other signs may include breaking out in a cold sweat, nausea or lightheadedness
As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.
All from www.americanheart.org
Learn the signs, but remember this: Even if you're not sure it's a heart attack, have it checked out. Minutes matter! Fast action can save lives — maybe your own. Don’t wait more than five minutes to call 9-1-1.
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"What men and women need is encouragement. . . . Instead of always harping on a man's faults, tell him of his virtues. Try to pull him out of his rut of bad habits." -Eleanor H. Porter
Re: February 1 Simple Steps News
Correcting link to activity on Super Bowl Sunday!
http://fitlist.msnbc.msn.com/archive/2008/01/29/619649.aspx
February 1 Simple Steps News
Website of the Week-EWWW! The truth about double dipping!
http://featuresblogs.chicagotribune.com/features_julieshealthclub/2008/01/seinfeld-inspir.html
Friday, February 1st-Wear Red Day
From Fitnet: Cardiovascular diseases, including stroke, are this nation's number one killer. Since 1963 Congress has required the president to proclaim February "American Heart Month." This is not Heart Month or national Heart Month...but American Heart Month.
No matter what you wish to celebrate in February or what you wish to call it...taking time to be active, eat well, and determine your numbers is a very sensible thing to do. We even have an extra day to do it this year.
Once again the vital numbers include...weight, body composition, cholesterol levels, triglycerides, blood pressure, and blood sugar. http://www.americanheart.org for more!
Planning A Healthy Super Bowl Party-25 Recipes & Moving Advice
http://www.eatingwell.com/recipes/collections/super_bowl_1.html including chili, boneless wings, cornbread, and carrot cake! And some easy ideas for you being active on that day instead of just watching the teams moving:
http://www.eatingwell.com/recipes/collections/super_bowl_1.html
Tips for Getting Exercise Into Your Life
Purposefully park your car a little further from the mall or store. It may not seem like much, but over weeks and months, these minutes of exercise add up.
Use the stairs instead of elevators and escalators whenever possible
Consider buying a piece of cardiovascular equipment for your home (e.g. treadmill, bike, elliptical machine). Home models can be more reasonable than you think and you can't beat the convenience.
When you get busy, try to combine your cardiovascular exercise with something that you do already. Hop on that piece of home equipment while watching TV, reading the newspaper or returning phone calls
Make it fun! Try a new sport like tennis or rollerblading. The more that you enjoy exercise the more likely you are to stick to it.
Make it social. Walk with a friend, your spouse, or your family in the morning or evening.
Keep an exercise log. It will help to make you more accountable.
Take a walk for 20 minutes of your lunch hour.
Hire a personal trainer for a session or 2 to help you with your weight training and flexibility training. Then you'll have the confidence to branch out on your own.
Stroke Warning Signs
The American Stroke Association says these are the warning signs of stroke:
Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
Sudden confusion, trouble speaking or understanding
Sudden trouble seeing in one or both eyes
Sudden trouble walking, dizziness, loss of balance or coordination
Sudden, severe headache with no known cause
If you or someone with you has one or more of these signs, don't delay! Immediately call 9-1-1 or the emergency medical services (EMS) number so an ambulance (ideally with advanced life support) can be sent for you. Also, check the time so you'll know when the first symptoms appeared. It's very important to take immediate action. If given within three hours of the start of symptoms, a clot-busting drug can reduce long-term disability for the most common type of stroke. http://www.americanheart.org/presenter.jhtml?identifier=3053#Heart_Attack
“Write it on your heart that every day is the best day in the year.” Ralph Waldo Emerson
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