Monday, February 10, 2014

Working out is just like brushing your teeth. It's a routine that is essential to the body for overall health and longevity. When you treat exercising like it's a luxury, you are more likely to blow it off. And then your body won't look, feel or perform at its best. Find the best workout for you.

Tuesday, October 22, 2013

Carbs are not the enemy

19% of Americans erroneously believe that calories from carbs cause more weight gain than calories from fats or sugars.  
The bottom line is a calorie is a calorie whether it comes from carbs, fats, or sugars.  There's no scientific reason to cut out an entire food group.  Instead, get the most mileage from carbs by choosing those high in dietary fiber, like whole wheat pasta and brown rice.

Source: The International Food Information Council Foundation 2012 Food & Health Survey

Monday, October 14, 2013

Run Your First Race

"If you can walk briskly for 30 minutes, you can train for a 5K (3 mile) race in eight weeks", says John Honerkamp, the head of training for the New York Road Runners. He suggests doing the following workouts two or three times a week.

Week 1:  Run 1 minute; walk 1 minute. Repeat for 20 minutes.
Week 2:  Run 2 minutes; walk 2 minutes. Repeat for 20 min.
Week 3:  Run 4 minutes; walk 2 minutes. Do 5 times.
Week 4:  Run 8 minutes; walk 3 minutes. Do 3 times.
Week 5:  Run 10 minutes; walk 3 minutes.  Do 3 times.
Week 6:  Run 1 mile; walk 2 minutes.  Do 3 times.
Week 7:  Run 1 1/2 miles; walk 2 minutes.  Repeat once.
Week 8:  Run 2 miles; walk 2 minutes.  Repeat once.

Monday, October 7, 2013

People who exercise 5 or more days a week spend 43% fewer days with upper respiratory infections, according to an Appalachian State University study.  
Aim for 30 to 60 minutes of exercise daily.  It boosts your blood flow so that immune cells circulate throughout your body.

Monday, September 30, 2013

Do Good, Live Long

Helping family, friends, and neighbors can add years to your life.  Researchers have found that helping others reduces your stress -- and counteracts its harmful effects on your health.  So volunteer to lend a helping hand or even just a "listening ear" to a friend. 

"The best way to cheer yourself up is to try to cheer somebody else up."  Mark Twain

Tuesday, September 17, 2013

Some Fruits Are Better at Reducing Diabetes Risk

Eating fruits is good for you, but new research suggests that some fruits may be better than others in reducing diabetes risk.
Using data from three large health studies, researchers tracked diet and disease over a 12- year period in more than 185,000 people, of whom 12,198 developed Type 2 diabetes.
After controlling for many health and behavioral factors, they found that some fruits---strawberries, oranges, peaches, plums and apricots--had NO significant effect on the risk of Type 2 diabetes.  BUT eating grapes, apples and grapefruit ALL significantly reduced the risk.  Even better, they found that eating one to three servings a month of blueberries decreased the risk by 11%.  Eating five servings of blueberries a week reduced the risk by 26%!
Substituting fruit juice for whole fruits significantly INCREASED the risk for disease.

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