tag:blogger.com,1999:blog-5313484567063421342024-03-13T07:47:44.764-07:00Sue's Health BlogTips on keeping healthyMistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-531348456706342134.post-20291751136392457182011-10-30T10:05:00.000-07:002011-10-30T10:07:45.463-07:00Decrease in Calories Burned: Weight? Efficiency? Age?<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-VmgSWwZfzhc/Tq2DaaXWxtI/AAAAAAAAAH8/Lt97HmXWDYs/s1600/spinning_flipped.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200px" ida="true" src="http://4.bp.blogspot.com/-VmgSWwZfzhc/Tq2DaaXWxtI/AAAAAAAAAH8/Lt97HmXWDYs/s200/spinning_flipped.jpg" width="133px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto.com</td></tr>
</tbody></table><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I started spinning about seven years ago because the brochure promised that some people could burn as much as 400 calories in one session. As someone who is always watching calories and the scale that sounded really appealing. So I signed up. Looking back at my training records, the first year or so, I did burn an average of 400 calories per session. The calorie count is reasonably accurate because I use a heart rate monitor that takes my fitness level, weight, height and age into consideration.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">But something’s happened. Fast forward six years. Now my average calorie burn per class for 10 classes is 312. The class lasts an average of 8 minutes more and is harder. (I call my instructor Leo the Maniac – with 4 speed drills and other harder maneuvers throughout the session). And my statistics show it’s harder, because my average <span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://westperformance.blogspot.com/2011/02/training-load-what-is-it-why-is-it.html"><span style="font-family: "Trebuchet MS", sans-serif;">training load</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> (a measure of exertion based on heart rate and duration of exercise) </span></span></span><span style="font-family: "Trebuchet MS", sans-serif;">is 97.4), whereas six years ago it was 91.5. So what’s going on here?</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Is it weight?</span></b> You burn more calories if you weight more. Well, I don’t have records of exactly how much I weighed six years ago, but I have records for several years around then and know I could have only been about 10 pounds heavier. I don’t feel like doing the math, but somehow I don’t feel even if I was 10 pounds heavier, it could have made that much difference, and looking at the records, it’s likely I was only five pounds heavier.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Is it an increase in efficiency?</span></b> Some experts claim that your body gets used to an exercise and becomes more efficient, and therefore burns fewer calories. I’ve reviewed several articles and it’s doubtful that I have gained enough efficiency over the past six years to account for the difference. One </span><a href="http://www.bodyrecomposition.com/fat-loss/an-explanation-of-exercise-efficiency.html"><span style="font-family: "Trebuchet MS", sans-serif;">article</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> states Lance Armstrong, training over six hours a day, only increased efficiency by 1% a year. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Is it age?</span></b> I’m six years older and <a href="http://en.wikipedia.org/wiki/VO2_max">VO<sub>2</sub> max</a> (an indicator of oxygen intake which indicates physical fitness) decreases with age. I’m not sure of the connection between VO<sub>2</sub> max and efficiency, but logic tells me if you are less efficient, you’d have to work harder (burn more calories?). Any experts out there care to help us understand this?</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Whatever the reason for the decreasing calorie burn, it stinks! That’s 88 calories fewer a session, and assuming I exercise only four times a week (I actually exercise six times a week), over a year that’s 18,304 calories fewer per year, or 5.23<span style="color: #3d85c6;">*</span> pounds a year! No wonder I have to eat less and exercise more to maintain my weight at 15 pounds more than I weighed in my 30s.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">On the brighter side, at least that keeps me jumping, and spinning, and jogging which will hopefully keep me enjoying the finer things in life for many years to come.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">PS – this week I go on Medicare – that sort of makes me feel old. But if you took a soft focus picture of me (to hide the wrinkles) in my exercise clothes, you might mistake me for one of those 30 somethings! And I can keep up with them in spinning. Just don’t ask me for my 5K time. So all the hard work does have its benefits.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">So <strong><em><span style="color: #3d85c6;">keep your exercise program up</span></em></strong>, even if you do burn fewer calories!</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Trebuchet MS;"><span style="color: #3d85c6;">*</span> Calcuation for pounds per year based on 88 fewer calories per exercise session: (88 calories * 4 days/week * 52 weeks/year = calories in a year / 3500 calories per pound) = 5.23</span></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-70785095476052252232011-10-23T09:36:00.001-07:002022-06-25T11:10:44.306-07:00National Chocolate Day - Enjoy this Guilty Pleasure!<span face=""Trebuchet MS", sans-serif"> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-wlHpkODptNk/TqRCbTXzEeI/AAAAAAAAAHs/08KgsN2wvTg/s1600/chocolate.jpg" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="132px" rda="true" src="http://3.bp.blogspot.com/-wlHpkODptNk/TqRCbTXzEeI/AAAAAAAAAHs/08KgsN2wvTg/s200/chocolate.jpg" width="200px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto.com</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span face=""Trebuchet MS", sans-serif">October 28 is National Chocolate Day, so what better time to extol the benefits of chocolate?<span style="mso-spacerun: yes;"> </span>As a hard core dark chocolate lover, today’s blog is not going to go into excruciating details about all the health benefits. Instead, I’ll just wax poetic about the joy of chocolate, list the benefits, and provide references for those who want details.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;">I’m sure you won’t be able to tangibly notice the many health benefits researchers are starting to credit chocolate with, but one benefit you will notice. Women have known it for years, Chocolate is one of the best mood enhancers there is!</div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span face=""Trebuchet MS", sans-serif">To show you how to get the maximum benefit from this mood-enhancing substance, I’ll go out on a limb and share my daily chocolate ritual. It’s one the most relaxing, yet mood enhancing times of my day. My favorite chocolate is a Ghirardelli Twilight 72% dark chocolate square. If you don’t like dark chocolate, choose your own favorite chocolate and imagine this ritual in your mind; or better yet, get your favorite chocolate and join me. Do this ritual slowly, so you can savor every second.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span face=""Trebuchet MS", sans-serif">I slowly unwrap the chocolate square. I listen to the crinkle of the plastic wrap, which starts to fortify my senses with anticipation.<span style="mso-spacerun: yes;"> </span>I break off about ¼ of the square. I hold it to my nose and take a deep breath, smelling it’s chocolaty goodness. Then I lay it on my tongue, <span style="mso-spacerun: yes;"> </span>close my eyes and let the chocolate soften and melt. I slowly move it along my tongue to make sure the sweet, creamy, chocolaty<span style="mso-spacerun: yes;"> </span>flavor fills my entire mouth. <span style="mso-spacerun: yes;"> </span>I concentrate solely on the taste, smell and feel of the chocolate. My breathing slows and deepens as I savor every last flavonoid. When the flavor disappears, I pop the next piece in my mouth and repeat the ritual. After the last piece has melted, I still savor the dwindling flavor and the absolute joy and peacefulness from my chocolate ritual.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span face=""Trebuchet MS", sans-serif">That leads me to the second major benefit of chocolate. That 60 calorie chocolate square is much lower in calories other deserts, well, maybe not Jell-O, but which would you rather have? And, in an earlier blog, </span><a href="http://suesbehealthy.blogspot.com/2011/05/five-tricks-to-reduce-eating-and-still.html"><span face=""Trebuchet MS", sans-serif">Five Tips to Reduce Eating</span></a><span face=""Trebuchet MS", sans-serif">, chocolate can be the key factor in two of the five tips. First, the fat in chocolate can stimulate your “I’m full” hormones. Second, you can use chocolate as a symbol to end your meal, signaling your mind and body that after you eat the chocolate, you are done eating.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span face=""Trebuchet MS", sans-serif">Finally, even with all the benefits of chocolate, go ahead and still consider it your guilty pleasure. That might even enhance the pleasure of your daily chocolate ritual. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span face=""Trebuchet MS", sans-serif"><span style="color: #3d85c6;">Benefits and references</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span face=""Trebuchet MS", sans-serif"><b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span></b>Mood enhancer (this one doesn’t need references, does it?)</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://longevity.about.com/od/lifelongnutrition/p/chocolate.htm"><span face=""Trebuchet MS", sans-serif">Lower LDL – bad cholesterol</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.huffingtonpost.com/john-robbins/chocolates-startling-heal_b_825978.html"><span face=""Trebuchet MS", sans-serif">Reduce risks of atherosclerosis</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://longevity.about.com/od/lifelongnutrition/p/chocolate.htm"><span face=""Trebuchet MS", sans-serif">Reduce high blood pressure</span></a><span face=""Trebuchet MS", sans-serif">, </span><a href="http://www.nytimes.com/2011/08/30/health/30prevention.html"><span face=""Trebuchet MS", sans-serif">NY Times Evidence of the Health Benefits of Chocolate</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span face=""Trebuchet MS", sans-serif">About.com, </span><a href="http://longevity.about.com/od/lifelongnutrition/p/chocolate.htm"><span face=""Trebuchet MS", sans-serif">Health Benefits of Chocolate</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span face=""Trebuchet MS", sans-serif">Cleveland Clinic – </span><a href="http://my.clevelandclinic.org/heart/prevention/nutrition/chocolate.aspx"><span face=""Trebuchet MS", sans-serif">Heart-health Benefits of Chocolate Revealed</span></a></div></span>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-36758347246703372472011-10-16T11:01:00.000-07:002011-10-16T11:01:39.332-07:00Acid Reflux - Find What Works for You<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-HINt87qt0kA/TpsbxIPmv5I/AAAAAAAAAHk/RxQviflMWEY/s1600/heartburn.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="161px" oda="true" src="http://3.bp.blogspot.com/-HINt87qt0kA/TpsbxIPmv5I/AAAAAAAAAHk/RxQviflMWEY/s200/heartburn.jpg" width="200px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto.com</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I’ve suffered with Acid Reflux (GERD, Gastro-esophageal Reflux Disease) most of my adult life. <span style="mso-spacerun: yes;"> </span>This week’s blog won’t give you medical details, I’ll just share some observations. These are obviously not scientific research, but I’ve found that in many chronic medical conditions, a person has to listen to medical advice, but also has to listen to their own body, and the results of medical tests, to determine what works for them.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">What’s worked for me</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">In the past two years, I’ve been relatively free of symptoms, which is excellent because I am taking Fosamax, known to create heartburn problems.<span style="mso-spacerun: yes;"> </span>I only occasionally need an over-the-counter antacid (Pepcid-AC is my favorite). The previous ten years, I had persistent problems. but I didn’t follow all the dietary recommendations (e.g., I drank caffeinated coffee). <span style="mso-spacerun: yes;"> </span>The biggest changes that seem to have worked for me is that I lost 20 pounds and stopped drinking caffeinated coffee.<span style="mso-spacerun: yes;"> </span>If I had to guess, I’d say the weight loss contributed more, because I strictly watch my diet and portion control to maintain my weight. Portion control helps because eating smaller meals reduces GERD symptoms.<span style="mso-spacerun: yes;"> </span>But I also don’t drink caffeinated drinks.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">Everybody had different triggers</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">In talking to many of my friends who have acid reflux, we all have different triggers. So it pays to be an observer. For some unknown reason, bagels trigger my heartburn.<span style="mso-spacerun: yes;"> </span>Only 1/3 of those larger bagels makes my stomach very unhappy . Fats also seem to trigger the heartburn. I still remember my very first severe heartburn incident came from eating a croissant. Orange juice and Champaign are totally off my list. Anti-inflammatory drugs can also trigger heartburn.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I am not particularly bothered by spicy or hot foods (unless I really overdo it), certain wines (red or white), and I confess, I eat 1-2 Chocolate squares each night after dinner. I’ve read somewhere that the caffeine in chocolate is different (that’s my story and I’m sticking to it). I do seem to be able to tolerate tomatoes, spaghetti sauce, V8, and vinegar, although I don’t eat these foods in excess. Other people I’ve talked to can’t eat tomatoes or drink wine, but fats don’t seem to be a problem. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">Delayed reaction</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">When I was having heartburn problems and drinking caffeinated coffee, I didn’t notice an immediate reaction to coffee, as I did other foods. I may have incorrectly assumed caffeine wasn’t a problem. <span style="mso-spacerun: yes;"> </span>So before you decide a food is ok for you, I’d say stop eating that food for several weeks to see if your heartburn improves. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">Warning – Bone Density and Proton Pump Inhibitors</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">To manage my GERD, I was on Nexium for two years. My bone density was already low, and it dropped 5% in two years, where it hadn’t dropped in the previous eight years.<span style="mso-spacerun: yes;"> </span>So be very careful if you have lower-than normal bone density and <span style="mso-spacerun: yes;"> </span>work with your doctor to manage <i style="mso-bidi-font-style: normal;">both</i> conditions. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Have you found something successful in managing your GERD?<span style="mso-spacerun: yes;"> </span>Share it with us.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">GERD resources</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.emedicinehealth.com/acid_reflux_disease_gerd/article_em.htm"><span style="font-family: Calibri;">eMedicineHealth.com</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.medicinenet.com/gastroesophageal_reflux_disease_gerd/article.htm"><span style="font-family: Calibri;">MedicineNet.com</span></a><span style="font-family: Calibri;"> – an excellent article covering all aspects of GERD</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001311/"><span style="font-family: Calibri;">US National Library of Medicine</span></a></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-22221920005672031942011-10-02T12:50:00.000-07:002011-10-02T12:50:22.946-07:00A Change of Focus to Start Healthy Eating<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-6DsimBeaIU8/Toi_1R8rMBI/AAAAAAAAAHg/wJqlkiOR3jY/s1600/oliveoil.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200px" kca="true" src="http://2.bp.blogspot.com/-6DsimBeaIU8/Toi_1R8rMBI/AAAAAAAAAHg/wJqlkiOR3jY/s200/oliveoil.jpg" width="133px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto.com</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Many medical insurers are adopting wellness programs to save themselves and participants money.<span style="mso-spacerun: yes;"> </span>My insurer’s wellness program consists mostly of printed materials and webinars. <span style="mso-spacerun: yes;"> </span>Does education work? Anyone who owns a TV must have head that a diet high in saturated fats and sugars bad for you. So why, with all the knowledge we have about health, are people in the United States becoming fatter and less healthy?</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">With my decades of training and organizational change background, I know that education or information alone isn’t enough to bring about change. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Psychologists and change agents sometimes say that it takes a major shock, like a heart attack, to push people to new behavior. Yet many people don’t change their behavior even after a stroke or triple bypass surgery. But why do some people who have never had a major shock switch to more healthy lifestyles?</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">It’s a really complex problem. I certainly don’t have the answer. And despite all the experts, self-help books and programs out there, there doesn’t seem to be a major shift in our wellness.<span style="mso-spacerun: yes;"> </span>So I’ve wondered, just why is it that we don’t change and what might help shift our behaviors?</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Some reasons why we continue unhealthy behaviors</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">The feeling of being deprived of pleasure</span></b>. Let’s face it. Our body likes the taste of fats and sugars. We associate these tastes with comfort. And once we’ve become accustomed to the taste of certain fats and sugars, it’s hard to give them up or switch to their healthier counterparts (e.g., from saturated fats to unsaturated; from high processed sugars to natural sugars in fruits).</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">It seems too hard</span></b>.<span style="mso-spacerun: yes;"> </span>It does take a considerable amount of effort to adopt a healthier eating style, especially initially. If you fix your own food, you have to experiment with new recipes and change your way of shopping and cooking. If you buy prepared food or eat out, you also have to invest a lot of time and energy in finding new foods and/or restaurants. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Medicine will fix me</span></b>.<span style="mso-spacerun: yes;"> </span>Since medicine seems to have a fix for most of our unhealthy behaviors (pills for high cholesterol or diabetes, procedures for opening clogged arteries), we figure we can continue with our bad behaviors and medicine will fix it.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">One Possible Solution – A Change of Focus</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’m working on a coaching class right now. One of the coaching principles to help people improve their performance is to help them change their focus to help them achieve more. People focus on the wrong things and that blocks them from achieving goals. So what does that mean in terms of changing to healthy eating behaviors?</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Perhaps if we change our focus on the three examples above, we can move to healthier behaviors or help our loved ones move to healthier behaviors. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Instead of focusing on the craving for animal fats and refined sugars, focus the taste or experience of the healthier food. When buying or using olive oil, imagine you are on a Greek Island, eating like the Greeks or in Rome or , eating in an Italian restaurant. Choose sweeter, juicier fruits instead of sugared desserts and focus on bright colors and sweet juicy taste as you eat them.<span style="mso-spacerun: yes;"> </span>When you enter the produce section, take a minute to focus on the artistry of the section. The bright colors and beautifully arranged fruits and veggies can look as pretty and inviting as an impressionist painting. Much prettier than a bunch of boxes in the freezer compartment. Do the same with your plate. A plate filled with a variety of colors from fruits and vegetables and be much prettier than a plate of only browns and whites from only meat and potatoes.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Instead of focusing on how hard it is to do all the things you need to do to switch eating habits, focus on making healthy eating an enjoyable family activity to experiment and learn about new things. Spread out healthy recipes on the table and have the family vote for a new one to try. Pick a fruit or vegetable you normally don’t eat and have everyone in the family search for a healthy recipe that everyone might like. <span style="mso-spacerun: yes;"> </span>Competitive families can even make it a contest to see who finds the best new recipe each week.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Instead of focusing on the fact that pills might make some of you medical tests get better numbers, focus on your overall health and well being. <span style="mso-spacerun: yes;"> </span>Cholesterol reducing drugs have some side effect such as reducing the absorption of fat-soluble vitamins (e.g., A and E). In addition, unsaturated fats have a lot of other health benefits such as eliminating belly fat, reducing the risk for certain forms of cancer. So just taking the drug alone does not have the health benefit of switching to unsaturated fats.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">In my first blog, I talked about the NLP </span><a href="http://www.nlp-now.co.uk/nlp_swish.htm"><span style="font-family: "Trebuchet MS", sans-serif;">Swish technique</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> to replace unwanted thoughts. The Swish technique can be used as a tool to change your focus and help you and your family on the way to healthier eating.</span></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-86097859955049891052011-09-25T11:47:00.000-07:002011-09-25T11:47:00.543-07:00Sixteen Recipes for Brown-Baggers<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Br2SZQsLGWI/Tn921SxAO_I/AAAAAAAAAHc/gPutnKVAyUQ/s1600/Lunchbox2.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" hca="true" height="200px" src="http://4.bp.blogspot.com/-Br2SZQsLGWI/Tn921SxAO_I/AAAAAAAAAHc/gPutnKVAyUQ/s200/Lunchbox2.jpg" width="133px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto.com</td></tr>
</tbody></table><span style="font-family: "Trebuchet MS", sans-serif;">In last week’s blog, I talked about how brining your own food to work can help you manage what you eat and also save you money. I gave four ideas on how to make it easier to take your own food for lunch. I tend to pack the same thing most days, but my husband likes lots of variety, so he prefers that we make foods ahead and he can pack them in his lunch. For those of you who like variety, here’s a list of recipes for brown bagging. Enjoy, and let us know your favorite fix-ahead brown-bag recipes.</span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Sandwiches</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/fajita-turkey-burgers-10000001206150/"><span style="font-family: "Trebuchet MS", sans-serif;">Fajita Turkey Burger</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Ingredients: tomatillo salsa, avocado, cilantro, red & green bell pepper, fajita seasoning, tomato paste, egg white, salt. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/blue-cheese-beef-roll-ups-10000001206164/"><span style="font-family: "Trebuchet MS", sans-serif;">Blue Cheese and Beef Roll-ups</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. I don’t mind these cold, but if you’d like, keep the ingredients separate and heat the beef at lunch and make the rollups. The recipe has you make your own<span style="mso-spacerun: yes;"> </span>beef strips to eliminate the salt of deli-roast beef.<span style="mso-spacerun: yes;"> </span>Ingredients: fat-free mayonnaise, blue cheese, horseradish, black pepper, round tip steak strips, salt, romaine lettuce, grape tomatoes, red onion, reduced fat tortillas.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/peanut-butter-plus-sandwiches-10000001206165/"><span style="font-family: "Trebuchet MS", sans-serif;">Peanut Butter Plus Sandwiches</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. I’m happy with just natural peanut butter, but this recipe add adds honey, banana, raisins, sunflower seed kernels. It uses whole wheat bread, but I’ve switched to whole grain sandwich thins.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/pesto-chicken-salad-sandwiches-10000001160573/"><span style="font-family: "Trebuchet MS", sans-serif;">Pesto Chicken Salad</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Ingredients: low-fat mayonnaise, fat-free yogurt, commercial pesto (or make it yourself!), lemon juice, salt, chicken breast, celery, walnuts, red bell peppers. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.dashrecipes.com/blogs/dashboard/2011/06/05-Sunday-Dinner-Sheryl-Crow.html"><span style="font-family: "Trebuchet MS", sans-serif;">Sheryl Crow’s Tuna Salad</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Ingredients: <span style="mso-spacerun: yes;"> </span>tuna, green apple, diced celery, veganaise (or low-fat mayonnaise), parsley, lemon juice, black pepper.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="color: #3d85c6;">Casseroles</span>.</strong> These can be made ahead and frozen in one-portion sizes.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/sausage-pepper-calzones-10000001611738/"><span style="font-family: "Trebuchet MS", sans-serif;">Sausage and Pepper Calzones</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> –This recipe has you make your own dough, but read the comments for other suggestions. Ingredients: red bell pepper, onion, garlic, apple sausage (some people substituted turkey Italian sausage), mozzarella cheese, tomato sauce, low-fat cottage cheese, Parmesan cheese, oregano, salt, pepper.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/moussaka-10000000223170/"><span style="font-family: "Trebuchet MS", sans-serif;">Mousakka</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – this is the light version. Ingredients: olive oil, garlic, ground lean lamb, tomato paste, red wine, bulgur or cracked wheat, oregano, salt, pepper, cinnamon, low-fat milk, cornstarch, nutmeg, egg substitute, Parmesan cheese. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/chicken-ham-lasagna-10000001142008/"><span style="font-family: "Trebuchet MS", sans-serif;">Chicken-Ham Lasagna</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Ingredients: low-sodium chicken broth, chicken breast, low-fat milk, flour, Parmesan cheese, parsley, lasagna noodles, ham, parsley.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/black-beans-rice-with-cheese-10000001108263/"><span style="color: blue; font-family: "Trebuchet MS", sans-serif;">Black Beans and Rice with Cheese</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – This is high in sodium, most likely from the black beans – so I use low-sodium black beans. Ingredients: Olive oil, red bell pepper, garlic, onions, chili powder, cumin, oregano, ground coriander, red pepper, black beans, reduced fat sharp cheddar cheese.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/chicken-tamale-casserole-10000001854020/"><span style="font-family: "Trebuchet MS", sans-serif;">Chicken Tamale Casserole</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Ingredients: Mexican blend cheese, skim milk, egg substitute, red pepper, cream-style corn, muffin mix, green chiles, red enchilada sauce, chicken breast, fat-free sour cream</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/shredded-beef-mushroom-ragu-10000001611721/"><span style="font-family: "Trebuchet MS", sans-serif;">Shredded Beef and Mushroom Ragu</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> - <span style="mso-spacerun: yes;"> </span>Ingredients: porcini mushrooms,<span style="mso-spacerun: yes;"> </span>short ribs, salt, pepper, flour, olive oil, cremini mushrooms, onion, tomato paste, thyme, garlic, red wine, less-sodium beef broth </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Snacks</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/cheddar-parmesan-biscotti-10000001206151/"><span style="font-family: "Trebuchet MS", sans-serif;">Cheddar-Parmesan Biscotti</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Ingredients: flour, reduced-fat sharp cheddar cheese, Parmesan cheese, sun-dried tomato pieces, corn meal, pine nuts, baking powder, salt,<span style="mso-spacerun: yes;"> </span>dried basil, fat-free milk, olive oil, eggs,</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.foodnetwork.com/recipes/alton-brown/granola-recipe/index.html"><span style="font-family: "Trebuchet MS", sans-serif;">Homemade Granola Bar</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Much healthier than the store-bought kind. Ingredients: rolled oats, almonds, cashews, coconut, dark brown sugar, maple syrup, vegetable oil, raisins</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/breakfast-fig-nut-cookies-10000001206152/"><span style="font-family: "Trebuchet MS", sans-serif;">Breakfast Fig and Nut Cookies</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Ingredients: brown sugar, butter, eggs, dried figs, dried cranberries, vanilla extract, all-purpose and wheat flour, bran, baking soda, cinnamon, allspice, almonds, sugar.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.myrecipes.com/recipe/rosemary-roasted-almonds-10000001918491/"><span style="font-family: "Trebuchet MS", sans-serif;">Roasted Rosemary Almonds</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Ingredients: rosemary, olive oil, chili powder, salt, ground red pepper, almonds</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.eatingwell.com/recipes/spiced_chickpea_nuts.html"><span style="font-family: "Trebuchet MS", sans-serif;">Spicy Chickpea Nuts</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> – Ingredients: chick peas, olive oil, cumin, marjoram, allspice, salt</span></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-41910416431207203812011-09-18T10:10:00.000-07:002011-09-18T10:10:38.258-07:00Easy Brown Bagging for Healthier (and Cheaper) Lunches<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-zQAe94O8giE/TnYlmC3KM1I/AAAAAAAAAHU/l920whqu-dU/s1600/lunchbox.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200px" rba="true" src="http://4.bp.blogspot.com/-zQAe94O8giE/TnYlmC3KM1I/AAAAAAAAAHU/l920whqu-dU/s200/lunchbox.jpg" width="133px" /></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">For years, I’ve brought my lunch to work. I do it to keep from being tempted by the cafeteria smells of less healthy food (fried chicken and pizza) or the sights of my fellow diners eating cheeseburgers and fries. I don’t do it to save money, but I estimate I save about $10-$15 a day. My take-to-work bag includes my morning coffee, mid-morning snack, lunch with home-brewed green tea and afternoon snack.<span style="mso-spacerun: yes;"> </span>The snacks (fruit, black bean brownies or home-made granola bar) keep me from visiting the vending machines when I get hungry between meals. This week, I’ll cover tips to make it easier to pack your food. Next week, I’ll have a round-up of great recipes for lunch packers.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Grill ahead</span></b><span style="color: #3d85c6;">.</span><span style="mso-spacerun: yes;"> </span>Buy super value packs of chicken breasts and grill them on the weekend. You can use different seasonings for variety (e.g., Greek with olive oil and oregano, a Cajun rub, a barbecue rub, oriental with soy sauce and ginger). <span style="mso-spacerun: yes;"> </span>A friend grills peppered-chicken and cuts it in strips to top the salad greens he brings for lunch. You’re not limited to chicken. You can also grill other lean meats such as flank steak or pork tenderloin. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">After the meat has cooled, wrap or pack it individually and freeze it or keep it in the refrigerator if you will use it in the next couple of days. To reheat the meat, I thaw frozen meat in the refrigerator. If I have time, I like to take it out of the refrigerator to reach room temperature before heating it in the microwave. I heat it at 60% or 70% power for a slightly longer time so it doesn’t get tough.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">You can even grill vegetables for great, healthy sides. Brush them with Italian dressing or balsamic vinegar and oil or Google grilled vegetables.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;"><b style="mso-bidi-font-weight: normal;">Bake ahead</b>.</span> Instead of that giant, high-calorie, high-fat muffin in the morning, bake your own muffins <span style="mso-spacerun: yes;"> </span>using cake mix and applesauce or canned pumpkin in place of the eggs and oil.<span style="mso-spacerun: yes;"> </span>My favorites are </span><a href="http://www.food.com/recipe/weight-watchers-2-point-pumpkin-muffins-145312"><span style="font-family: "Trebuchet MS", sans-serif;">spice cake</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> or </span><a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=65351"><span style="font-family: "Trebuchet MS", sans-serif;">chocolate cake</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. They are amazingly moist and have fewer than 200 calories, whereas many store-bought muffins weigh in at 400-600 calories. <span style="mso-spacerun: yes;"> </span>Other suggestions include snacks such as Rocco Dispirito’s </span><a href="http://www.recipesfordiet.com/diet-dessert-recipes/diet-brownie-recipes/dr-oz-rocco-dispirito-brownie-black-bean-recipe/"><span style="font-family: "Trebuchet MS", sans-serif;">black bean brownies</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> or home-made granola bars. I put serving sizes of these baked goodies in l containers and freeze them or keep them in the refrigerator. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;"><b style="mso-bidi-font-weight: normal;">Cook ahead</b>.</span> <span style="mso-spacerun: yes;"> </span>Make two or three servings of your dinner and store the leftovers in containers.<span style="mso-spacerun: yes;"> </span>Pastas, soups, stews and casseroles are perfect for preparing in bulk and splitting for lunches or week-night meals. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;"><b style="mso-bidi-font-weight: normal;">Pack ahead</b>.</span><span style="mso-spacerun: yes;"> </span>I pack my lunch bag in the evening and put it in the refrigerator.<span style="mso-spacerun: yes;"> </span>If I am packing a frozen item, I’ll put a sticky-note on the bag to remind myself to get the item out of the freezer before I leave for work.<span style="mso-spacerun: yes;"> </span>I make a gallon of sun tea on the weekend and pour it into saved 20 ounce bottles, store them in the refrigerator and toss one into my lunch bag when I’m packing it. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Sites with suggestions for Brown Bagging</span></span></b></div><ul><li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">BlueHeathAdvantage.com, </span><a href="http://www.bluehealthadvantagene.com/individuals/health-library/brochures-and-guides/packing-a-healthy-lunch/"><span style="font-family: "Trebuchet MS", sans-serif;">Packing a Healthy Lunch</span></a></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Lifehacker.com, Make </span><a href="http://lifehacker.com/5285354/make-your-brown-bag-lunch-more-appealing"><span style="font-family: "Trebuchet MS", sans-serif;">Your Brown Bag Lunch More Appealing</span></a></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Rubbermaid.com, </span><a href="http://www.rubbermaid.com/solutions/pages/solution_Details.aspx?SolId=1&Item_Id=120"><span style="font-family: "Trebuchet MS", sans-serif;">Packing a Lunch, Food Safety Advice</span></a></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">WebMd.Com </span><a href="http://www.webmd.com/diet/guide/brown-bag-lunches-that-make-grade"><span style="font-family: "Trebuchet MS", sans-serif;">Brown-Bag Lunches that Make the Grade</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> </span></div></li>
</ul>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-31560118060583737972011-09-11T12:49:00.000-07:002011-10-30T10:12:22.926-07:00Damage Control When Eating Out<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-WNK1f8IJqNs/Tm0QMhij55I/AAAAAAAAAHQ/kEhTY91uRg8/s1600/menu.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132px" nba="true" src="http://2.bp.blogspot.com/-WNK1f8IJqNs/Tm0QMhij55I/AAAAAAAAAHQ/kEhTY91uRg8/s200/menu.jpg" width="200px" /></a></div><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;"></span>. In many restaurants, most appetizers are fat-laden and have no nutritional value.<span style="mso-spacerun: yes;"> </span>Desserts are usually both fat and sugar-laden. <span style="mso-spacerun: yes;"> </span>I’m usually very hungry when we arrive at a restaurant, so I use the Dr. Oz trick of drinking a glass of water and eating an apple or 6 walnuts before I leave the house so I won’t be as hungry when I arrived at the restaurant. A chocolate square kept in your purse or glove box could substituted for desert, or order a low-calorie option such as a scoop of ice cream<span style="mso-spacerun: yes;"> </span>or sorbet and split it with your dining partner. </span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="color: #3d85c6;">Look at the menu and decide before you go</span>. <span style="mso-spacerun: yes;"> </span></strong><span style="color: black;">Many restaurants have their menu on line. If so, look at the menu before you go to the restaurant and pick a healthier, lower-fat <span style="mso-spacerun: yes;"> </span>entrée. This works because you won’t be tempted by the sights and smells of fattening foods being carried to other tables. <span style="mso-spacerun: yes;"> </span>Also, I’m the type that gets swayed by what other people order. If I’ve decided what I want before I go to the restaurant, I’m much less likely to order the chicken-fried steak or pizza.<span style="mso-spacerun: yes;"> </span>When I was invited to a pizza restaurant for a birthday party, went online and picked a nice salad before I went. The guests were willing to share a small piece of pizza with me so I didn’t feel deprived</span><strong>.</strong></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><strong>Substitute for appetizers and desserts or skip them altogether</strong></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Eat a lower-calorie, healthy salad before your meal</span></b>. <span style="color: black;">Eating a healthy salad before<span style="mso-spacerun: yes;"> </span>the entrée can fill you so you don’t eat as much of the entrée. Just make sure the salad isn’t loaded with fattening things such as cheese, bacon, croutons, nuts (especially the candied nuts that are popular today). An order a healthy dressing on the side.</span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Pick the healthier food preparation</span></b>. <span style="color: black;">When you are given the option on meat preparation between fried, broiled or sautéed, choose the broiled option of ask that the meat be sautéed in olive oil instead of butter. If there isn’t </span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Avoid creamed sauces</span></b>. <span style="color: black;">Alfredo or creamed sauces can add hundreds of calories and saturated fat to your meal. <span style="mso-spacerun: yes;"> </span>Avoid them altogether or ask if the chef can prepare the entrée with a more healthy option such as marinara.</span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="color: black;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Don’t eat everything on your plate</span></b>.<span style="mso-spacerun: yes;"> </span><span style="color: black;">We all know this one. <span style="mso-spacerun: yes;"> </span>I’ve seen a tip to immediately ask for a take-home carton and cut your entrée in half before you even start eating. Another tip – if your order includes a fattening side such as French fries, ask the waiter to leave them off your plate or for a better substitute, such as a vegetable.</span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Trebuchet MS;">What's your tip for damage control when eating out?</span></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-8916656909492570392011-09-04T09:35:00.000-07:002011-09-04T09:43:36.212-07:00Four Thoughts for Resisting Unhealthy Behaviors<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-wbdrsRAcMs4/TmOoQafcD5I/AAAAAAAAAHM/t7PoHw4CAi8/s1600/choices.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150px" src="http://1.bp.blogspot.com/-wbdrsRAcMs4/TmOoQafcD5I/AAAAAAAAAHM/t7PoHw4CAi8/s200/choices.jpg" width="200px" xaa="true" /></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">We say a lot of things to ourselves that get in our way of being healthy. <span style="mso-spacerun: yes;"> </span>“It’s hard!”, “It won’t matter,” “I’m tired, maybe tomorrow.” <span style="mso-spacerun: yes;"> </span>Shad Helmstetter, Ph.D. and behavioral researcher, calls this “the negative wall of self talk.” </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">When I find myself guilty of listening to this negative wall of self-talk, I’ve learned to change it using some of the inspirational sayings or thought-changing tricks in today’s blog.<span style="mso-spacerun: yes;"> </span>These have worked well for me to keep me exercising and avoiding a slip back into frequent unhealthy eating. I hope some of them work for you.<span style="mso-spacerun: yes;"> </span>If you have any great sayings that work for you, please share them with us. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><ol><li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">It <span style="mso-spacerun: yes;"> </span>all comes down to the moment that alarm goes off in the morning. Every single day you can wake up and <i style="mso-bidi-font-style: normal;"><span style="color: #3d85c6;"><strong>it’s what you decide to do that’s going to define who you are</strong></span></i>.” (Chris Powell, <span style="mso-spacerun: yes;"> </span>Extreme Makeover: Weight Loss Edition ). One of my most challenging times is weekday mornings when the alarm clock rings. I’m not one of those people who wakes up with energy.<span style="mso-spacerun: yes;"> </span>When the alarm clock rings, and I’d rather roll over and go back to sleep, I repeat this phrase and it helps me get out of bed. <span style="mso-spacerun: yes;"> </span></span></font></span> <br />
<div></div></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-spacerun: yes;"></span></span><span style="font-family: "Trebuchet MS", sans-serif;"><i style="mso-bidi-font-style: normal;"><span style="color: #3d85c6;"><strong>The urge to XXX will go away whether you XXX or not</strong></span></i>.<span style="mso-spacerun: yes;"> </span>You can substitute just about any unhealthy behavior for the XXX.<span style="mso-spacerun: yes;"> </span>It’s really true. The urge does go away. This was one of the most powerful aids from Smoke Enders that helped me quit smoking. They gave us a card to carry with us. When I had the urge to smoke, I’d look at the card, repeat the saying, take a few deep breaths and start to think about something else. This phrase still works for me now on other things; the urge for that cake will go away whether I eat the cake or not. </span></font> <br />
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<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><i style="mso-bidi-font-style: normal;"><strong><span style="color: #3d85c6;">Saying “My Choice is XXX</span></strong>.”</i> <span style="mso-spacerun: yes;"> </span>Saying this makes you aware that you <i style="mso-bidi-font-style: normal;">are</i> making a conscious choice. <span style="mso-spacerun: yes;"> </span>This only makes me more mindful of making possibly unhealthy choices, but also helps me modify my choices. For example, at the beauty salon yesterday I got a cup of coffee and next to the coffee was a platter of chocolate chip cookies. I was going to reach for two, but I said to myself,” no, I’m choosing to have only one chocolate chip cookie” and walked away. <span style="mso-spacerun: yes;"> </span>In <i style="mso-bidi-font-style: normal;">Choices: Discover Your 100 Most Important Life Choices</i>,”<span style="mso-spacerun: yes;"> </span>Shad Helmstetter outlines the four steps of Choices. </span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Ask “is this a choice?”</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>If yes, say immediately “This Choice is Mine.”</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>After thinking about the choice, say “My choice is…”</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Be aware at a conscious level you made the choice. “The reason I made this choice is….”</span></div></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I might not feel like exercising now, but<strong><span style="color: #3d85c6;"> <i style="mso-bidi-font-style: normal;">I’ll feel energized when I’m done and for the rest of the day</i></span></strong>.” <span style="mso-spacerun: yes;"> </span>Newton was right. A body at rest tends to stay at rest. Sometimes my body just doesn’t want to get moving. To break that inertia, I frequently have to coax myself into moving by remembering how good I’ll feel after I exercise and reminding myself that when I exercise, not only does that great exercise buzz stay with me all day, but it also puts me in a much better mood.</span></div></li>
</ol><span style="font-family: "Trebuchet MS", sans-serif;">Just remember to <span style="mso-spacerun: yes;"> </span>keep some health-inspiring thought in your back pocket to counter the excuses your brain comes up with for not choosing a healthy path.<span style="mso-spacerun: yes;"> </span>James Allen, <i style="mso-bidi-font-style: normal;">As a Man Thinketh</i>,” says “They themselves are the makers of themselves, by virtue of the thoughts which they choose and encourage, the mind is the master weaver.” <span style="mso-spacerun: yes;"> </span></span><br />
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</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">What thoughts can make you weave a healthier life?</span></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-22807557905483215562011-08-28T09:37:00.000-07:002011-09-01T16:55:22.917-07:00Eggs - Yolk or No Yolk!<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-2lUxhmMQmNk/TlpuVN2Cn5I/AAAAAAAAAHI/D7mK130wigE/s1600/egg.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132px" qaa="true" src="http://3.bp.blogspot.com/-2lUxhmMQmNk/TlpuVN2Cn5I/AAAAAAAAAHI/D7mK130wigE/s200/egg.jpg" width="200px" /></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">For decades we were warned against eating egg yolks because of the cholesterol in the yolk. Now doctors are saying that eating an egg a day is healthy.<span style="mso-spacerun: yes;"> </span>The yolk contains many helpful<span style="mso-spacerun: yes;"> </span>nutrients that can lower heart disease, including protein, vitamins B12 and D, riboflavin, and folate. <span style="mso-spacerun: yes;"> </span>In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation, which researchers are beginning to see is a big factor in heart disease. <span style="mso-spacerun: yes;"> </span>So when you use only the whites, you are losing a lot of great nutrients, as well as the fat that can keep you from getting hungry throughout the day.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Eggs got a bad rap in the 60s when cholesterol in the blood stream was linked with heart disease. However, recent research has shown that for most people there is only a very weak link between the cholesterol <span style="mso-spacerun: yes;"> </span>they eat and blood cholesterol levels. (</span><a href="http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/"><span style="font-family: "Trebuchet MS", sans-serif;">Harvard School of Public Health</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/16596800?dopt=Citation"><span style="font-family: "Trebuchet MS", sans-serif;">National Institute of Health</span></a><span style="font-family: "Trebuchet MS", sans-serif;">,<span style="mso-spacerun: yes;"> </span></span><a href="http://www.ncbi.nlm.nih.gov/pubmed/10217054?dopt=Citation"><span style="font-family: "Trebuchet MS", sans-serif;">Harvard Study</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/9366580?dopt=Citation"><span style="font-family: "Trebuchet MS", sans-serif;">Harvard Study (2)</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. Your body actually creates cholesterol from other fats you eat, not from the cholesterol you eat. Heredity accounts for about 85% or more of a person’s tendency for high cholesterol.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Saturated Fat versus Cholesterol in our Diets</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Research is beginning to show that, for most people, the amount of cholesterol in our diets has much less effect on our blood cholesterol than the amount of saturated fat we eat.<span style="mso-spacerun: yes;"> </span>Saturated fat in our diet stimulates the liver to make more cholesterol</span><span style="font-family: "Trebuchet MS", sans-serif;">. Saturated fat is animal fat that is solid at room temperature.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Caveat</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">A few people, called “responders,” do have blood cholesterol levels that rise very strongly in relation to the amount of cholesterol eaten. <span style="mso-spacerun: yes;"> </span>These people should avoid cholesterol-rich foods. Unfortunately, at this point there is no way other than by trial and error to identify responders from non-responders to dietary cholesterol (</span><a href="http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/"><span style="font-family: "Trebuchet MS", sans-serif;">Harvard School of Public Health</span></a><span style="font-family: "Trebuchet MS", sans-serif;">).</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Cage-Free, Organic Eggs – The Good eggs</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">If you are going to eat eggs, I’m a strong proponent of eggs from free-range (cage-free), hormone-free chickens. Yes, you pay more. But eggs are such a cheap protein and meal source, even these higher-priced eggs are a bargain. And they have a much higher vitamin and mineral levels and a much </span><a href="http://www.truthaboutabs.com/whole-eggs-or-egg-whites.html"><span style="font-family: "Trebuchet MS", sans-serif;">better Omega-3 to Omega-6 fatty acid ratio</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. American diets tend to have a much higher Omega-6 to Omega-3 ration, which can promote disease. (</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/12442909"><span style="font-family: "Trebuchet MS", sans-serif;">The Importance of the ratio of Omega-3 to Omega-6 essential fatty acids, National Institute of Health</span></a><span style="font-family: "Trebuchet MS", sans-serif;">). Omega-3 fatty acids are found in fish, eggs, walnuts, flax seed, canola or soybean oil).</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">So, unless you are a responder, don’t feel guilty about eating your daily egg. Just make sure you accompany it with whole grains and fruit instead of bacon and white toast!</span></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-8762151538440922462011-08-20T14:36:00.000-07:002011-08-20T14:39:49.423-07:00The Hidden, Under Diagnosed Health Risk for Women<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-cX0d-9-f1dA/TlAlBieppSI/AAAAAAAAAHA/oA9dTEBNkU4/s1600/woman+weights+flipped.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="132px" qaa="true" src="http://4.bp.blogspot.com/-cX0d-9-f1dA/TlAlBieppSI/AAAAAAAAAHA/oA9dTEBNkU4/s200/woman+weights+flipped.jpg" width="200px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">iStockPhoto.com</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Did you know that In women over 45 years of age, osteoporosis accounts for more days spent in hospital than many other diseases, including diabetes, myocardial infarction and breast cancer?<span style="mso-spacerun: yes;"> </span>That’s just one of the sobering </span><a href="http://www.iofbonehealth.org/facts-and-statistics.html"><span style="font-family: "Trebuchet MS", sans-serif;">osteoporosis statistics and facts</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> on the International Osteoporosis Foundation’s (IOF) website. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">You may think you are ok, but unfortunately, many internists don’t seem to be as concerned about <span style="mso-spacerun: yes;"> </span>bone density as other major health issues. The IOF notes that many women who sustain a fragility fracture are not appropriately diagnosed and treated for probable osteoporosis. Another sobering statistic from the IOF – the great majority of individuals at high risk (possibly 80%), who have already had at least one osteoporotic fracture, are neither identified nor treated. So What Do You Do?</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-family: "Trebuchet MS", sans-serif;">Have Your Bone Density Checked</span></b></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">There are several types of bone density tests. The IOF describes the </span><a href="http://www.iofbonehealth.org/patients-public/about-osteoporosis/diagnosis.html"><span style="font-family: "Trebuchet MS", sans-serif;">different kinds of Bone Density tests</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. They are all simple and painless. If<span style="mso-spacerun: yes;"> </span>you have any of the risk factors below, you should get a Bone Mineral Density (BMD) scan to determine your bone density.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div><ul><li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">being female </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">being thin and having a small frame</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">a family history of osteoporosis</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">estrogen deficiency as a result of menopause</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">low testosterone levels in men</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">over 65</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-spacerun: yes;"> </span>under 65 postmenopausal women who have one or more additional risk factors for fracture </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">being Caucasian or Asian (although other ethnic groups can also be at risk)</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">lifestyle factors such as smoking, infrequent exercise, having several alcohol drinks or caffeinated beverages a day or amenorrhea (absence of menstrual cycles caused by low body fat or medications) </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Trebuchet MS;">a "highly athletic lifestyle." Bill Rogers, four time winner of both the Boston Marathon and the New York City Marathon, was diagnosed with osteoporosis. (<a href="http://runningtimes.com/Article.aspx?ArticleID=7376">Running Times</a>)</span></div></li>
</ul><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">How Often to Have a BMD</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://www.medicinenet.com/bone_density_scan/page5.htm"><span style="font-family: "Trebuchet MS", sans-serif;">Medicine.net</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> says that monitoring bone density at one- to two year intervals may not be useful. <span style="mso-spacerun: yes;"> </span>repeat DEXA scans cannot distinguish between a "real" change in bone density or a variation in measurement from the machine itself. <span style="mso-spacerun: yes;"> </span>Changes of less than 2%-4% in the vertebrae and 3%-6% at the hip from test to test can be due to the precision error of the method. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Medications Can Cause Osteoporosis</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">You should also be aware of things that might make matters worse. <span style="mso-spacerun: yes;"> </span>Certain medical conditions and medications, completely unrelated to osteoporosis, can have the effect of causing osteoporosis. This is called secondary osteoporosis. Prior to treating the osteoporosis, it is essential to manage the underlying cause.<span style="mso-spacerun: yes;"> </span>Doctors can give other forms of treatment based on the contributing factors. See the Osteoporosis Research Center (ORC) Newsletter for more details on the </span><a href="http://medschool.creighton.edu/fileadmin/user/medicine/Departments/Medicine/Endocrinology/ORC/23_Newsletter.pdf"><span style="font-family: "Trebuchet MS", sans-serif;">Secondary Causes of Osteoporosis</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> <span style="mso-spacerun: yes;"> </span>listed below:</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Heartburn Medications</span>.</b> Recently studies were released that show an increased risk of spine or hip factors from use of proton pump inhibitor (PPI) heartburn medications <span style="mso-spacerun: yes;"> </span>as Prilosec®, Prevacid® and Nexium®.<span style="mso-spacerun: yes;"> </span>Drugs known as H2-receptor antagonists or H2 blockers, which includes brand names such as Zantac® and Pepcid®, were not significantly linked to fracture risk. (</span><a href="http://consumer.healthday.com/Article.asp?AID=652739"><span style="font-family: "Trebuchet MS", sans-serif;">Health Day News, May 9</span></a><span style="font-family: "Trebuchet MS", sans-serif;">)</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Steroids</span>.</b> Steroids (corticosteroids or glucocorticoids) taken for conditions such as multiple sclerosis, lupus, emphysema, asthma, and rheumatoid arthritis, psoriasis, etc., can cause secondary osteoporosis. Physicians are well aware of this risk and try to prescribe the lowest dose possible of steroids while still maintaining symptom control.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Heparin/Coumadin</span></b>® <span style="mso-spacerun: yes;"> </span>are brand-name blood thinners that affect the bone if taken for a long time.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Anticonvulsant</span></b> medications taken for seizure disorders affect the bone by interfering with vitamin D metabolism. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">It’s important you understand your potential risks and factors that contribute to osteoporosis and to have a BMD if you have the risk factors mentioned above. The websites listed below have a wealth of information on osteoporosis risk factors and treatments.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Resources</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://www.iofbonehealth.org/facts-and-statistics.html"><span style="font-family: "Trebuchet MS", sans-serif;">International Osteoporosis Foundation</span></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://medschool.creighton.edu/medicine/departments/medicine/divisions/endocrinology/osteoporosisresearchcenter/index.php"><span style="font-family: "Trebuchet MS", sans-serif;">Osteoporosis Research Center</span></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://www.womenshealthpractice.com/osteoporosis.htm"><span style="font-family: "Trebuchet MS", sans-serif;">Womenshealthpractice.com</span></a></div><a href="http://www.blogger.com/"></a><span id="goog_1641801243"></span><span id="goog_1641801244"></span>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-85823751938856755252011-08-14T09:13:00.000-07:002011-08-14T09:14:09.351-07:00Sodium in Your Food - Risks and Remedies<div class="MsoNormal" style="margin: 0in 0in 10pt;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-lZv55dlbE_0/TkfzoFeTmII/AAAAAAAAAG8/1a5mEWwzsA8/s1600/salt.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="146px" naa="true" src="http://2.bp.blogspot.com/-lZv55dlbE_0/TkfzoFeTmII/AAAAAAAAAG8/1a5mEWwzsA8/s200/salt.jpg" width="200px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">iStockphoto.com</td></tr>
</tbody></table><span style="font-family: Calibri;">In a previous post, I said I log my food intake (see</span><a href="http://suesbehealthy.blogspot.com/2011/03/comparison-of-food-and-exercise-logging.html"><span style="font-family: Calibri;"> Comparison of Food and Exercise Logging Sites</span></a><span style="font-family: Calibri;">). It didn’t take long to notice my sodium intake was above recommended values. I was surprised. I thought my diet was healthy. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">How much sodium is recommended? </span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease. <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">What impact does too much sodium have?</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">It’s not only your blood pressure that’s at risk. According to American Bone Health, excess sodium in the diet can result in bone loss (</span><a href="http://www.americanbonehealth.org/tools-and-resources/bonesense-newsletter/354-sodium-and-bone-health"><span style="font-family: Calibri;">see explanation</span></a><span style="font-family: Calibri;">).<span style="mso-spacerun: yes;"> </span>The National Institute of Health points to a limited study that showed that salt intake was responsible for a significant change in bone calcium balance, from positive to negative, as salt intake is increased (</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/18410231"><span style="font-family: Calibri;">Sodium and Bone Health</span></a><span style="font-family: Calibri;">). Another side effect of too much salt is swelling of the extremities and possibly </span><a href="http://www.ehow.com/about_5166896_adverse-effects-high-sodium-intake.html"><span style="font-family: Calibri;">fluid retention around the heart</span></a><span style="font-family: Calibri;">.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #6fa8dc;">Steps to reduce sodium</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Monitor your sodium for a week</span>. </b>Even if you don’t want to log all the food you eat, keep a small notebook or card with you. Write down the sodium content of the foods you eat each day and total it.<span style="mso-spacerun: yes;"> </span>You might be surprised how much sodium you are getting.<span style="mso-spacerun: yes;"> </span>I certainly was.<span style="mso-spacerun: yes;"> </span>Once you know if you are getting too much sodium, you can decide the best way to reduce it.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Check the label</span>. </b>A </span><a href="http://www.cdc.gov/media/releases/2011/p0711_sodiumpotassiumdiet.html"><span style="font-family: Calibri;">CDC study</span></a><span style="font-family: Calibri;"> found that 80% of the average American’s sodium intake comes from packaged and restaurant foods. That’s why it’s so important to read the label. And when a restaurant provides nutritional information, look at it.<span style="mso-spacerun: yes;"> </span>You may be surprised how much sodium some of the foods contain. Many of the soups at one hamburger chain contained more sodium than the daily allowance for persons over 51 or those who are hypertensive, and over ½ that allowed for everyone else.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I’ve noticed even some products labeled low sodium can have fairly high sodium. One brands’s low sodium black beans actually had as much sodium as the organic brand which was not labeled low sodium.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Avoid foods that are high in sodium</span>. </b></span><a href="http://www.healthaliciousness.com/articles/what-foods-high-sodium.php"><span style="font-family: Calibri;">The biggest culprits are</span></a><span style="font-family: Calibri;">:</span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Soups</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Packaged and Restaurant foods</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Soy sauce, salad dressings</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Salami, bacon, cured meats</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Sun dried tomatoes</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Cheese</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Snack foods – chips, pretzels, popcorn)</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Frozen dinners </span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Canned foods </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Don’t add salt during cooking</span></b>. It’s not necessary to add salt to boiling water for pasta (</span><a href="http://chemistry.about.com/od/foodcookingchemistry/f/Why-Do-You-Add-Salt-To-Boiling-Water.htm"><span style="font-family: Calibri;">read the explanation for this myth</span></a><span style="font-family: Calibri;">). Also, studies have shown that you use less salt if you sprinkle it on the food after it’s cooked than adding salt to the dish while it’s cooking. <span style="mso-spacerun: yes;"> </span>And of course, follow the rule, “don’t salt food until you’ve tasted it.”</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">Make Simple Swaps</span>. </span></b><span style="font-family: Calibri;">Take one higher sodium food in your diet and replace it with a food that has low sodium. I replaced my veggie burger (350mg sodium) with natural peanut butter (only 90 mg sodium). That saved me 260mg of sodium a day. If you love soups, make your own (</span><a href="http://allrecipes.com/Recipes/healthy-recipes/low-sodium-recipes/soups-and-stews/main.aspx"><span style="font-family: Calibri;">see Allrecipies.com Low-Sodium Soups</span></a><span style="font-family: Calibri;">). <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">Become vocal</span>. </span></b><span style="font-family: Calibri;">OK. You might not want to go this far, but the more people complain about the sodium in their food, the more likely manufactures will be to reduce sodium.<span style="mso-spacerun: yes;"> </span>It can be very easy. I sent an email to the <span style="mso-spacerun: yes;"> </span>burger chain with high sodium soups. I was particularly troubled because the listed it as a healthy choice (probably based on calories alone). I did get a response that they were working on trying to reduce the sodium.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: #3d85c6;">Other tips for reducing sodium can be found at:</span></span></b></div><ul><li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">National Heart, Lung and Blood Institute <i style="mso-bidi-font-style: normal;"><a href="http://www.nhlbi.nih.gov/hbp/prevent/sodium/tips.htm">Your Guide to Lowering High Blood Pressure</a></i>, Reduce Salt and Sodium in Your Diet </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Mayoclinic.com<span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;"><a href="http://www.mayoclinic.com/health/sodium/NU00284">Sodium: How to tame your salt habit <span style="color: #3d85c6;">now</span></a></i><span style="color: #3d85c6;"> </span></span></div></li>
</ul>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-64899763267064843832011-08-07T10:45:00.000-07:002011-08-07T18:41:48.927-07:00Squeezing Exercises into Your Busy Schedule<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-we5fZvm4fnk/Tj7ORUaTnVI/AAAAAAAAAG4/v9Y2Qte8mUM/s1600/chairdiprev.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200px" src="http://1.bp.blogspot.com/-we5fZvm4fnk/Tj7ORUaTnVI/AAAAAAAAAG4/v9Y2Qte8mUM/s200/chairdiprev.jpg" t$="true" width="133px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto</td></tr>
</tbody></table><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’ve got my cardio workout schedule down pat. I get up early to do my cardio before I go to work, so always get it done. Many days I don’t have a solid extra 30 minutes in my day to doing the other exercises I should do, like weights and physical therapy exercises, so they don’t get done.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-spacerun: yes;"> </span>I needed to come up with a way I wouldn’t skip those exercises, so I experimented blending them in with my day. <span style="mso-spacerun: yes;"> </span>The key to making sure you get the exercise done is to trigger the exercises by picking a specific event and time that is always part of your schedule. That way you don’t forget.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Doing the exercises throughout the day has the added bonus of boosting my metabolism several times a day. Below is my plan. I have physical therapy exercises I’m trying to squeeze in, but you can substitute the exercises in my plan with the exercises you want to squeeze in. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Match the exercise to a daily activity</span></span></b></div><ul><li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">If you take the stairs at the same time everyday (e.g., to go to the cafeteria), you can do </span><a href="http://www.ehow.com/video_2280110_do-front-step-up-exercises.html"><span style="font-family: "Trebuchet MS", sans-serif;">step-ups</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, <span style="mso-spacerun: yes;"> </span></span><a href="http://www.ehow.com/video_2280112_do-dip-leg-exercises.html"><span style="font-family: "Trebuchet MS", sans-serif;">dips</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, <span style="mso-spacerun: yes;"> </span>or </span><a href="http://www.youtube.com/watch?v=9BmvpmzqahE"><span style="font-family: "Trebuchet MS", sans-serif;">side-step-ups</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. <span style="mso-spacerun: yes;"> </span>Note: you can do these on the stairs without weights.</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">When you first arrive at work in the morning or leave at night, before you sit down, do </span><a href="http://www.youtube.com/watch?v=xDdSZmWNYQI"><span style="font-family: "Trebuchet MS", sans-serif;">squats</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. </span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Use your washroom trips to sneak in an exercise, e.g., </span><a href="http://www.therapylibrary.com/article/OT/Shoulder-Series/Corner-ChestShoulder-Stretch.aspx?ArticleID=181&Directory=Corner+Chest%2FShoulder+Stretch&ParentID=0&RootDirectoryID=0"><span style="font-family: "Trebuchet MS", sans-serif;">corner chest stretches</span></a><span style="font-family: "Trebuchet MS", sans-serif;">.<b style="mso-bidi-font-weight: normal;"></b></span></div></li>
</ul><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Use your breaks and lunch</span></span></b></div><ul><li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Before going for a cup of coffee, do </span><a href="http://www.ehow.com/video_2351683_chair-dip-exercises.html"><span style="font-family: "Trebuchet MS", sans-serif;">chair dips</span></a><span style="font-family: "Trebuchet MS", sans-serif;">.</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Before or after lunch, find a private place (e.g., a conference room) and do five or ten minutes of resistance exercises such as lunges, <span style="mso-spacerun: yes;"> </span>push-ups or </span><a href="http://www.youtube.com/watch?v=tDjKeOCgisw&playnext=1&list=PLDBC0C4ECDD954F61"><span style="font-family: "Trebuchet MS", sans-serif;">wall slides</span></a><span style="font-family: "Trebuchet MS", sans-serif;">.</span></div></li>
</ul><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="background-color: white;"><span style="color: #3d85c6;">Use dead time</span></span></span></b></div><ul><li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Use standing wait time (e.g., grocery store lines, waiting for the bus or train) to do exercises you can do discretely, such as calf and Achilles tendon stretches (you don’t need to put your hands on the wall, as many diagrams suggest) . If you aren’t self-conscious, you can also do calf raises.<span style="mso-spacerun: yes;"> </span>I’ve found people aren’t paying attention anyway.</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Use wait time in the car (e.g., at stoplights) to do hand and wrist exercises <span style="mso-spacerun: yes;"> </span>(see Chicago Tribune’s </span><a href="http://www.blogger.com/tribune%202%20moves%20to%20strengthen%20your%20forearm%20and%20grip"><span style="color: blue; font-family: "Trebuchet MS", sans-serif;">2 Moves to Strengthen your forearm and grip</span></a><span style="font-family: "Trebuchet MS", sans-serif;">). </span></div></li>
</ul><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Multitask</span></span></b></div><ul><li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">During a teleconference, do sitting exercises such as </span><a href="http://www.youtube.com/watch?v=rkU5JKDpJsI"><span style="font-family: "Trebuchet MS", sans-serif;">leg extensions</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. Do them without bands or take a resistance band to work.</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">While on the telephone, do isometric abdominal exercises. Livestrong.com has a series of </span><a href="http://www.livestrong.com/article/112696-ab-exercises-can-desk/"><span style="font-family: "Trebuchet MS", sans-serif;">Ab Exercises You Can Do at Your Desk</span></a><span style="font-family: "Trebuchet MS", sans-serif;">.</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">While watching a specific program on TV (e.g., the news), do weight training or resistance exercises such as leg lifts.</span></div></li>
</ul><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Do you have tips for making sure you get your exercises done? Share them with us.</span></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-5348968862691459052011-07-31T10:35:00.000-07:002011-07-31T17:15:48.494-07:00Simple health changes can make a huge difference<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-D0mGfOI6eaM/TjWRW25Kz1I/AAAAAAAAAG0/_03qFcLxNzc/s1600/healthysign.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132px" src="http://1.bp.blogspot.com/-D0mGfOI6eaM/TjWRW25Kz1I/AAAAAAAAAG0/_03qFcLxNzc/s200/healthysign.jpg" t$="true" width="200px" /></a></div><span style="font-family: Calibri;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">At lunch, my friend told me she gave up snacks for lent. As an welcome result, she lost seven pounds. <span style="mso-spacerun: yes;"> </span>When I was in a weight loss contest with my colleagues, I swapped my lunchtime bag of pita chips (about 120 calories) for snap peas (40 calories). An 80 calorie per day difference. That adds up to two pounds over four months! <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Sometimes little changes, changes that we hardly notice, can lead to big results over time. A Chicago Tribune article, </span><a href="http://articles.chicagotribune.com/2011-07-14/health/sc-health-0713-fitness-100-calories-20110714_1_extra-calories-amount-of-extra-exercise-heart-rate"><span style="font-family: "Trebuchet MS", sans-serif;">Lose a little</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, gives thirteen tips for cutting 100 calories a day through diet or exercise.<span style="mso-spacerun: yes;"> </span>That’s over 10 pounds a year for just little changes.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">How do we make those little changes?</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Get a substitute.</span></b> I substituted snap peas for pita chips. In<span style="mso-spacerun: yes;"> </span></span><a href="http://healthybodydaily.com/dr-oz-challenges/dr-oz-soda-addiction-28-day-challenge"><span style="font-family: "Trebuchet MS", sans-serif;">Dr. Oz’s 28 day National Soda Challenge</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, each week participants substitute the soda they used to drink with a different substitute. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Make the substitute something you like</span></b>.<span style="mso-spacerun: yes;"> </span>When decided to eliminate the bagel chips with lunch, I needed something crunchy.<span style="mso-spacerun: yes;"> </span>Snap peas are crunchy, and I like them. So it didn’t seem like that much of a sacrifice. As an added bonus, I reduced my salt intake.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;"><b style="mso-bidi-font-weight: normal;">Keep it Small</b>.</span> Little changes, not big ones.<span style="mso-spacerun: yes;"> </span>And do only one change at a time. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;"><b style="mso-bidi-font-weight: normal;">Keep at it</b>.</span> Experts say it takes 21-28 days for a new habit to form. The first few days might seem difficult, but you body adjusts fairly rapidly to the change. Pickthebrain.com, </span><a href="http://www.pickthebrain.com/blog/strategies-for-breaking-bad-habits-and-cultivating-good-ones/"><span style="font-family: "Trebuchet MS", sans-serif;">Tips for Breaking Bad Habits and Developing Good Habits</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, talks about <span style="mso-spacerun: yes;"> </span>30, 90, 365 day challenges.<span style="mso-spacerun: yes;"> </span>At 30 days, you’ve overcome most of the adjustment problems, but may still run into problems. By 90 days, keeping up with the change is as easy as not. After a year the change has become part of your lifestyle.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Share with us - What simple change can you make in your life to be more healthy? </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">References</span></span></b></div><ol><li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Chicago Tribune, , </span><a href="http://articles.chicagotribune.com/2011-07-14/health/sc-health-0713-fitness-100-calories-20110714_1_extra-calories-amount-of-extra-exercise-heart-rate"><span style="font-family: "Trebuchet MS", sans-serif;">Lose a little</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Daniel Braff, July 14, 2011</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Healthybody.com, </span><a href="http://healthybodydaily.com/dr-oz-challenges/dr-oz-soda-addiction-28-day-challenge"><span style="font-family: "Trebuchet MS", sans-serif;">Dr. Oz Soda Addiction 29-day Challenge</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, September 23, 2010 </span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Pickthebrain.com, </span><a href="http://www.pickthebrain.com/blog/strategies-for-breaking-bad-habits-and-cultivating-good-ones/"><span style="font-family: "Trebuchet MS", sans-serif;">Tips for Breaking Bad Habits and Developing Good Habits</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Scott Young</span></div></li>
</ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-24475599498381006772011-07-24T11:28:00.000-07:002011-07-24T11:28:21.873-07:00Genetically Modified Foods: Safe or Scary<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-8WsFOsmzAYo/Tixjrh6XfUI/AAAAAAAAAGw/TVYZF-GYkak/s1600/soy.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132px" src="http://4.bp.blogspot.com/-8WsFOsmzAYo/Tixjrh6XfUI/AAAAAAAAAGw/TVYZF-GYkak/s200/soy.jpg" t$="true" width="200px" /></a></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">About a year ago I read a Chicago Tribune article that linked Genetically Modified Organism (GMO) soy </span>products to kidney problems.<span style="mso-spacerun: yes;"> </span>That scared me because</span> I eat soy products (soy milk, tofu, etc.) daily. You might be concerned if the food you eat contains soy, corn, canola, sugar or cottonseed oil. More than 80% of processed foods contain GMOs. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’m still searching for that Tribune article. The closest I have found is references to an </span><a href="http://www.enveurope.com/content/23/1/10"><span style="font-family: "Trebuchet MS", sans-serif;">article</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> published earlier this year by five European scientists who reviewed 19 studies of mammals fed genetically modified soybeans and maize and found that several of the studies indicated that kidney and liver problems resulted from GMO diets.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">What</span><span style="color: #3d85c6;"> are GMOs?</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">GMOs are made by splicing DNA from one species into the DNA of another. One reason why food is genetically modified is to fight off insects, disease and even the most powerful insecticides and herbicides. <span style="mso-spacerun: yes;"> </span>A </span><a href="http://www.chicagotribune.com/health/ct-met-gmo-food-labeling--20110524,0,5841902.story"><span style="font-family: "Trebuchet MS", sans-serif;">Chicago Tribune article</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> stated that 93% of all<span style="mso-spacerun: yes;"> </span>soy and canola, 86% of corn, <span style="mso-spacerun: yes;"> </span>and sugar beets. Foods you probably eat in some form every day are grown from GMO seeds.” According to Dr. Michael K. Hanson (</span><a href="http://www.consumersunion.org/pdf/bios/NY_hansen_michael_fbio_2006.pdf"><span style="font-family: "Trebuchet MS", sans-serif;">bio</span></a><span style="font-family: "Trebuchet MS", sans-serif;">), researcher in food safety, GMO “takes genetic material from one organism into another … for example soybeans take DNA from a virus and a bacteria and insert it into soybean so you can spray herbicide which would normally kill it, and it won’t be killed.” <span style="mso-spacerun: yes;"> </span>(Dr. Oz, </span><a href="http://www.doctoroz.com/videos/genetically-modified-foods-pt-1"><span style="font-family: "Trebuchet MS", sans-serif;">Genetically Modified Foods</span></a><span style="font-family: "Trebuchet MS", sans-serif;">). To me, modifying seeds so the plants can tolerate herbicide is pretty scary. One of the things that implies is that there is more herbicide on the foods we eat.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><span style="font-family: "Trebuchet MS", sans-serif;">Benefits of GMOs</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">GMOs have become so prevalent because they produce many benefits. Among the benefits of genetic engineering from the Food And Agricultural of the United States (FAO) are <span style="mso-spacerun: yes;"> </span>agricultural productivity, environmental benefits, and human health benefits. <span style="mso-spacerun: yes;"> </span>Click </span><a href="http://www.fao.org/english/newsroom/focus/2003/gmo7.htm"><span style="font-family: "Trebuchet MS", sans-serif;">here</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> for complete details. There’s no denying GMOs have had a lot benefited crop production. <span style="mso-spacerun: yes;"> </span></span><a href="http://ucbiotech.org/index.html"><span style="font-family: "Trebuchet MS", sans-serif;">UCBiotech.org</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> is one website that seems to provide balanced information on bioengineering.<span style="mso-spacerun: yes;"> </span>It has a list of relevant articles (in the News), a searchable biotechnology information and scientific database, and links to various resources. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><span style="font-family: "Trebuchet MS", sans-serif;">Are GMOs Safe?</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">It appears we don’t know. The FDA requires no testing of GMOs. Monsanto, a major producer of GMO seeds, says “There is no need for, of value in testing the safety of GM foods in humans. So long as the introduced protein is determined safe, foods from GM crops determined to be substantially equivalent is not expected to pose any health risks (</span><a href="http://www.doctoroz.com/videos/genetically-modified-foods-pt-2"><span style="font-family: "Trebuchet MS", sans-serif;">source</span></a><span style="font-family: "Trebuchet MS", sans-serif;">).“</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><span style="font-family: "Trebuchet MS", sans-serif;">How can you tell if a good contains GMOs? </span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">In the US, there is no requirement to label foods as genetically modified.<span style="mso-spacerun: yes;"> </span>The </span><a href="http://www.chicagotribune.com/health/ct-met-0525-gmo-food-labeling.eps-20110524,0,1987867.graphic"><span style="font-family: "Trebuchet MS", sans-serif;">Chicago Tribune article</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> points out that more than 40 countries require GMO labeling. <span style="mso-spacerun: yes;"> </span>Some foods, especially soy products, certify themselves as being non-GMO. Some products contain a GMO-free seal to indicate they are mostly GMO free. The seal is on the banner of </span><a href="http://www.nongmoproject.org/"><span style="font-family: "Trebuchet MS", sans-serif;">nongmoproject.org</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, which has a list of participating projects.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><span style="font-family: "Trebuchet MS", sans-serif;">In a Nutshell</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I intend to do some more research on this. While it seems biotech scientists give scientific reasons why GM foods are safe, I<span style="mso-spacerun: yes;"> </span>haven’t seen many studies out there.<span style="mso-spacerun: yes;"> </span>It seems like they are saying,” trust me, logically there is no reason why they aren’t safe.” But historically, scientists have erred on the potential impacts of new scientific breakthroughs. <span style="mso-spacerun: yes;"> </span>Many new “inventions” have proven to have surprise harmful side-effects.<span style="mso-spacerun: yes;"> </span>For me: since I eat soy products every day (soy milk, tofu, Kashi) I will look for non-GMO.<span style="mso-spacerun: yes;"> </span>On foods I eat less frequently, I won’t be as cautious. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Let us know what you’ve heard about this debate on GMOs.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><span style="font-family: "Trebuchet MS", sans-serif;">References</span></span></b></div><ol><li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Chicagotribune.com, </span><a href="http://www.blogger.com/With%20no%20labeling,%20few%20realize%20they%20are%20eating%20genetically%20modified%20foods"><span style="color: blue; font-family: "Trebuchet MS", sans-serif;">With no labeling, few realize they are eating genetically modified foods</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Monica Eng, May 24, 2011</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Thatsfit.ca, </span><a href="http://www.thatsfit.ca/2011/04/15/gm-corn-and-soybeans-could-destroy-your-organs/"><span style="font-family: "Trebuchet MS", sans-serif;">Study: GM Corn and Soybeans Could Destroy Your Organs, Doug DiPasquale</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, April 15, 2011</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Eatdrinkbetter.com, </span><a href="http://eatdrinkbetter.com/2011/02/14/monsanto-blocks-research-on-gmo-safety-harasses-scientists/"><span style="font-family: "Trebuchet MS", sans-serif;">Monsanto blocks research on GMO safety</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, February 14</span></div></li>
</ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-2093456706073793242011-07-17T10:31:00.000-07:002011-07-17T10:31:53.353-07:00Four Nifty Fitness Motivation Tools<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-KvYwAp-_4w4/TiMcQ7kK1cI/AAAAAAAAAGs/VwMyM8dI_RE/s1600/scale.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="141px" m$="true" src="http://4.bp.blogspot.com/-KvYwAp-_4w4/TiMcQ7kK1cI/AAAAAAAAAGs/VwMyM8dI_RE/s200/scale.jpg" width="200px" /></a></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Sometimes we get in a rut with our wellness routines. It can be hard to stay motivated. This week, while watching </span><a href="http://www.doctoroz.com/videos/ozs-top-weight-loss-products-pt-1"><span style="font-family: "Trebuchet MS", sans-serif;">Dr. Oz Cutting Edge Weigh Loss Products</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, I spotted some nifty tools that can help you keep on track.<span style="mso-spacerun: yes;"> </span>I also found a great website, </span><a href="http://www.thatsfit.com/2010/04/14/we-tried-it-the-sprinter-stick/"><span style="font-family: "Trebuchet MS", sans-serif;">thatsfit.com</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, which reviews fitness products and fitness programs, and has diet information and success & motivation tips. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Here are two of the tools Dr. Oz recommended, plus two more. <span style="mso-spacerun: yes;"> </span>I’ve given you links to product reviews. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">The Quantum Scale</span></b><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">™</span></b> – Hate getting on the scale every morning? This scale doesn’t show your weight, only the cumulative weight loss over time. This scale would help both people who are motivated by the carrot (positive rewards by seeing their total weight loss) or the stick (the weight gain is right there for you to see – you don’t have to calculate it!). </span><a href="http://site.quantumscale.com/welcome-message/"><span style="font-family: "Trebuchet MS", sans-serif;">Quantum Scale’s promotion</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> says “By helping you focus on how far you’ve come rather than how far you have to go, the Quantum Scale rewards you with new found enthusiasm and a greater sense of accomplishment through a positive mind/body connection that grows stronger each time you step on the scale.” Woman’s Day says, “The Quantum Scale shows your progress <span style="mso-spacerun: yes;"> </span>instead of your weight, so you'll be motivated to keep moving toward your goal.” In a </span><a href="http://site.quantumscale.com/2010/11/bobbies-buzz-scales-that-help-you-lose-weight/"><span style="font-family: "Trebuchet MS", sans-serif;">Quantum product review</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Today show’s style expert, Bobby Thomas, commented, “These savvy scales may be a smart solution to help you maintain your ideal weight.” </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Gruve</span></b> – Better than a pedometer, the Gruve movement sensor device keeps track of the calories burned by your movement and nags you<span style="mso-spacerun: yes;"> </span>by vibrating if you’ve been motionless for too long. This device was developed in conjunction with the Mayo Clinic to monitor daily activity and encourage more movement. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>It has a push bar that lights red if you haven’t reached 25% of your calorie burn for the day and progresses to green when you have.<span style="mso-spacerun: yes;"> </span>You can download the information into a computer which gives you records of your activities and when you burned the most calories. Lisa Johnson, who </span><a href="http://www.thatsfit.com/2010/04/08/we-tried-it-the-gruve-calorie-burn-tracker/"><span style="font-family: "Trebuchet MS", sans-serif;">reviewed</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> the Gruve for thatsfit.com, calls the Gruve a “high-tech form of journaling and a great way to stay on target for calorie goals.” Lisa says, “I like the Gruve and will continue to use it when my pants get a little tight.” The one con is that it is pricy. <span style="mso-spacerun: yes;"> </span>For more information, visit </span><a href="http://www.gruve.com/go/public/about.gsp;jsessionid=ikulg846grmx"><span style="font-family: "Trebuchet MS", sans-serif;">About Gruve</span></a><span style="font-family: "Trebuchet MS", sans-serif;">.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;">Bodybugg</span></b><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">®</span></b> - </span><a href="http://www.thatsfit.com/2009/09/18/biggest-loser-science-what-are-those-black-things-on-their-arm/"><span style="font-family: "Trebuchet MS", sans-serif;">Thatsfit.com</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> also reviewed the bodybugg, a sensor used by participants in The Biggest Loser.<span style="mso-spacerun: yes;"> </span>It tracks weight loss by measuring how your body moves, sweats and rests. A software program that comes with the bodybugg<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">®</span></b> calculates how many calories you've burned and has an online journal to track the calories you’ve eaten.<span style="mso-spacerun: yes;"> </span>You have to wear it overnight to capture your baseline readings. The device is bulkier than the Gruve.<span style="mso-spacerun: yes;"> </span>Lisa Johnson, thatsfit.com, liked the precision of the calorie counts, the journal which gave the nutritional value of your food intake, and the fact that she could use the bodybugg<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">®</span></b> to tell her how many calories she had left for dinner. <span style="mso-spacerun: yes;"> </span>Kim Slover, the service manager for Apex bodybugg<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">®</span></b>, said, "the biggest losers for each season (since season 4 when contestants started using bodybuggs<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">®</span></b>) were the biggest bodybugg<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">®</span></b> users," she said. "These folks were logging in on a daily basis, and they had the best results."</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;"><b style="mso-bidi-font-weight: normal;">The</b><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">®</span>Stick</b></span> – Sometimes we back off exercise because of tight or sore muscles. The<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">®</span></b>Stick is a thin roller tool, much smaller and easier to use than a foam roller, that helps remove knots and tender spots in your muscle.<span style="mso-spacerun: yes;"> </span>The Stick website shows how to use The<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">®S</span></b>tick for the neck, shoulders, upper back, lower back, arms and legs. It can also be used for warm-ups. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Kristen Seymour, </span><a href="http://www.thatsfit.com/2010/04/14/we-tried-it-the-sprinter-stick/"><span style="font-family: "Trebuchet MS", sans-serif;">thatsfit.com</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, says “The Sprinter Stick is portable, affordable, and really easy to use. If you get stuck and aren't sure how to use it for a particular problem, there are plenty of guides on the brand's Web site.”</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I was really excited when I saw the Quantum Scale<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">™</span></b> and the Gruve on Dr. Oz, and the other two products on thatsfit.com.<span style="mso-spacerun: yes;"> </span>I think I’m going to put some of these products on my wish list. Maybe one of these can help you with your fitness goals, too.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">References</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><ol><li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Quantum Scale, </span><a href="http://site.quantumscale.com/welcome-message/"><span style="font-family: "Trebuchet MS", sans-serif;">http://site.quantumscale.com/welcome-message/</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> </span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Womansday.com, </span><a href="http://www.womansday.com/Articles/Health-Fitness/Workout-Routines/5-Motivational-Fitness-Products.html"><span style="font-family: "Trebuchet MS", sans-serif;">5 Motivational Fitness Products</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, <span style="mso-spacerun: yes;"> </span>Abigail L. Cuffey, May 13, 2010 from Woman's Day June 1 2010 </span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Quantumscale.com, </span><a href="http://site.quantumscale.com/2010/11/bobbies-buzz-scales-that-help-you-lose-weight/"><span style="font-family: "Trebuchet MS", sans-serif;">Bobbie’s Buzz: Scales that help you lose weight</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, November 12, 2010 By Quantum Scale</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Thatsfit.com, </span><a href="http://www.thatsfit.com/2010/04/08/we-tried-it-the-gruve-calorie-burn-tracker/"><span style="font-family: "Trebuchet MS", sans-serif;">We Tried It: The Gruve Calorie Burn Tracker</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Lisa Johnson, April 8, 2010</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Coolest-gadgets.com, </span><a href="http://www.coolest-gadgets.com/20090310/gruve-from-muve/"><span style="font-family: "Trebuchet MS", sans-serif;">The Gruve from Muve</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> </span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Thatsfit.com, </span><a href="http://www.thatsfit.com/2010/04/14/we-tried-it-the-sprinter-stick/"><span style="font-family: "Trebuchet MS", sans-serif;">We Tried It – The Sprinter Stick</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Apr 14th 2010, Kristen Seymour</span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><a href="http://www.thestick.com/index.cfm"><span style="font-family: "Trebuchet MS", sans-serif;">Thestick.com</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> </span></div></li>
</ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com1tag:blogger.com,1999:blog-531348456706342134.post-81242333364085931552011-07-10T05:48:00.000-07:002011-07-10T05:48:39.635-07:00Ten Tips for Veggie Haters or How to Enjoy Eating Veggies<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-uTpbd2ogeGw/ThIPTZtALOI/AAAAAAAAAGo/sXmKkQRWOrE/s1600/veggies.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="133px" i$="true" src="http://3.bp.blogspot.com/-uTpbd2ogeGw/ThIPTZtALOI/AAAAAAAAAGo/sXmKkQRWOrE/s200/veggies.jpg" width="200px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto.com</td></tr>
</tbody></table><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;"><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">You know you should be getting your veggies every day.<span style="mso-spacerun: yes;"> </span>But you just don’t like them. Here’s some tips to get your veggies without having to gag them down. And there are links to dozens of tested, top rated vegetable recipes. </span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></span></div><ol type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Match your food tastes</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">. </span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Do<span style="mso-spacerun: yes;"> </span>you like Spicy? Crunchy? Saucy? Soft? Sweet? Bitter? A specific cuisine? Try dishes that satisfy those tastes (</span></span><a href="https://sites.google.com/site/suesbehealthy/veggies"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">veggie recipes by category</span></span></a><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">). </span></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></div><ol start="2" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Retry them</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">. </span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">A<b style="mso-bidi-font-weight: normal;"> </b>study of elementary school students showed that the more the children were exposed to the taste of vegetables they disliked, the more they learned to enjoy them.<span style="mso-spacerun: yes;"> </span>You could retrain your taste buds in as little as 2 weeks of healthy eating, according to RealAge experts and <em>YOU: On a Diet </em>authors Michael Roizen, MD, and Mehmet Oz, MD.<span style="mso-spacerun: yes;"> </span>Several comments on the RealAge blog confirmed the truth of this study. Over the years, you’ve probably acquired a taste for several things you first disliked. Give a few veggies a try for two weeks to see if they taste better to you. </span></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></div><ol start="3" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Reframe them</span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">. Akin to the previous suggestion, what you might not like is your childhood memory of vegetables; being forced to eat them, eating mushy vegetables, or some bad experience. Things have changed since you were young. Food processing and preparation techniques have improved, recipes are more available (and taste-tested thanks to food research and internet food sites)<span style="mso-spacerun: yes;"> </span>and your taste buds have changed. Say to yourself, “these aren’t my mommy's veggies!” </span></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></div><ol start="4" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Hide them</span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">. I don’t mean feeding them to the dog or hiding them in mom’s philodendron. Dice them and add them in recipes such as Lasagna or Pizza. Grind them and add them to sauces and other recipes. Search for recipes on the internet that use ‘hidden’ vegetables. The food network has </span></span><a href="http://www.foodnetwork.com/recipes-and-cooking/tips-for-kid-friendly-vegetable-dishes/index.html"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">tips for kid-friendly vegetables</span></span></a><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> with recipes, so does </span></span><a href="http://www.thesneakychef.com/"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">The Sneaky Chef</span></span></a><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">. Rocco Dispirito includes black beans in his revamped </span></span><a href="http://www.recipesfordiet.com/diet-dessert-recipes/diet-brownie-recipes/dr-oz-rocco-dispirito-brownie-black-bean-recipe/"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">brownie recipe</span></span></a><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">. <span style="mso-spacerun: yes;"> </span></span></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></div><ol start="5" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Re-flavor them</span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">.<span style="mso-spacerun: yes;"> </span>A WebMD article on </span></span><a href="http://www.webmd.com/diet/features/eat-your-vegetables-15-tips-for-veggie-haters"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">easy ways to eat more vegetables</span></span></a><span style="font-family: Calibri;"><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"> notes cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts can taste bitter, especially if overcooked. To cut the bitterness of these veggies, add a little olive oil (or other fat) when stir-frying or sautéing; add something salty or sour (like a drizzle of light soy sauce, balsamic vinegar, lemon, or shredded Parmesan); or glaze the vegetables with something sweet (a small spoonful of honey or orange marmalade). </span><b style="mso-bidi-font-weight: normal;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></b></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></div><ol start="6" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Grill them</span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">.<span style="mso-spacerun: yes;"> </span>Everything tastes better on the grill. And grilling adds an element of fun to everything. Try these sites: Steven Raichlen, </span></span><a href="http://www.bbqu.net/recipes4.html#vegetarian"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">BBQ Univeristy</span></span></a><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">, Taste of Home, </span></span><a href="http://www.tasteofhome.com/Top-10-Recipes/Top-10-Grilled-Vegetable-Recipes"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">10 Top Grilled Vegetable Recipes</span></span></a><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">, Cooks Illustrated – </span></span><a href="http://www.cooksillustrated.com/images/document/howto/MJ01_ISGrillvegetables.pdf"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">How to Grill Vegetables</span></span></a><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">, Care2 (make a difference), </span></span><a href="http://www.care2.com/greenliving/5-marinades-for-grilled-vegetables.html"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">5 Marinades for Grilled Vegetables</span></span></a><span style="font-family: Calibri;"><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">. </span><b style="mso-bidi-font-weight: normal;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></b></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></div><ol start="7" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Cover them</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">. </span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">If you like sauces, there are hundreds you could use to give the veggies more flavor from easy sauces (barbecue sauce, soy sauce, sweet, marinara and sour sauce) to not so easy (béarnaise, hollandaise, cheese sauce). Just make sure to go lightly on the high-calorie, high-fat sauces.<span style="mso-spacerun: yes;"> </span>For an example of using sauce when you normally wouldn't think to, at a Chicago pizza place buffet, I top their otherwise bland veggie medley their marinara sauce. It transforms the veggies into a tasty dish and keeps me from overloading on pizza. </span><b style="mso-bidi-font-weight: normal;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></b></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></div><ol start="8" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Season them</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">.</span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"> Sometimes, just a sprinkle of seasonings can make veggies pop. Places such as Penzeys (</span></span><a href="http://www.penzeys.com/images/D11.pdf"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">current catalog with recipe suggestions</span></span></a><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">)<span style="mso-spacerun: yes;"> </span>and Spice House (</span></span><a href="http://www.thespicehouse.com/recipes-by-course/vegetable-recipes"><span style="color: blue; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">list of vegetable recipes</span></span></a><span style="font-family: Calibri;"><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">)<span style="mso-spacerun: yes;"> </span>have all kinds of special herb blends and recipes.<span style="mso-spacerun: yes;"> Look at the labels on your herbs or visit <a href="http://www.compassionatecooks.com/word/herbs.htm">Which Spices/Herbs to Use</a> for suggestions.</span></span></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></div><ol start="9" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Try them</span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">. If you think you don’t like vegetables, chances are there are a lot of vegetables you’ve never tried. Try some veggies you’ve never tried: sugar snap peas, jicama, bok choy, palm hearts, fennel, atrichoke hearts. Try them cooked a new way. Try some recipe or cuisine you’ve never tried. Scan the recipes here to see if there is anything that has a few ingredients that appeal to you and try it. You might be surprised! </span></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></div><ol start="10" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Commit</span></b><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"> to try at least two of these techniques and at least four of the recipes in the next month. Chances are you’ll find something that works for you.</span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></span></li>
</ol><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;"><span style="font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">Let us know how any of these techniques worked for you and which recipes you liked.</span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;">References</span></b><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></span></div><ol type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><a href="http://www.realage.com/tips/healthy-eating-habits-eat-your-veggies"><i><span style="color: blue;"><span style="font-family: Calibri;">How to Love Vegetables More in Just a Few Weeks</span></span></i></a><span style="font-family: Calibri;">,<b style="mso-bidi-font-weight: normal;"> </b></span><span style="color: #666666; font-family: 'Helvetica','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">RealAge.com</span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><a href="http://www.webmd.com/diet/features/eat-your-vegetables-15-tips-for-veggie-haters"><i><span style="color: blue;"><span style="font-family: Calibri;">Try these easy ways to get more vegetables into your diet</span></span></i></a><span style="font-family: Calibri;"><span style="color: black;">, WebMD.com, Elaine Magee, MPH, RD</span></span></li>
</ol></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-79887453463364986812011-07-03T10:29:00.000-07:002011-07-03T10:29:55.134-07:00Family Health Tree – the Most Important Gift<div class="WordSection1"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Calibri;"></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-kPuCVfl6xlA/ThCdPHX_4QI/AAAAAAAAAGc/ieYMcWUcU80/s1600/FamilyHealthTree.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="448px" i$="true" src="http://2.bp.blogspot.com/-kPuCVfl6xlA/ThCdPHX_4QI/AAAAAAAAAGc/ieYMcWUcU80/s640/FamilyHealthTree.jpg" width="640px" /></a></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Would you like to give your family a gift that can impact their life, and possibly postpone their death? Compile a Family Health Tree with their ancestors’ health information.<span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Seems like a strange and boring gift, doesn’t it. A Family Health Tree? Why would you ever want to do that?<span style="mso-spacerun: yes;"> </span>Because the link between genetics and health is a powerful one. </span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Some studies say that over 40 percent of the population is at increased genetic risk for common diseases such as cancer, diabetes or heart disease. If you know your risk, you can make informed decisions about prevention and screening. </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: "Trebuchet MS", sans-serif;">For example, if your father had colon cancer at an early age, you should probably be screened at an earlier age for colon cancer than the standard first-time screen age of 50. <span style="mso-spacerun: yes;"> </span>I know this from experience. I had a friend who died in his early 40s of colon cancer. His father also died of colon cancer in his early 40s. My friend assumed it was fate. Now we know it was most likely preventable.</span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Your risk for heart attack increases greatly if you father had a heart attack before 50 or your mother before 65. If you have a sibling with premature heart disease, your risk for heart attack is twofold, according to </span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Erin Michos, M.D., a cardiologist at Johns Hopkins School of Medicine in Baltimore. (1) Although some of that risk may be inherited, there also is a possibility that the risk is there because family members have the same poor dietary, exercise, or smoking habits.</span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt; mso-outline-level: 4;"><b><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">What is a Family Health Tree?</span></span></span></b></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: "Trebuchet MS", sans-serif;">A family health tree is a record of your relative’s medical conditions, diseases and causes of death. <span style="mso-spacerun: yes;"> </span>Compiling a family medical history can help you and your doctor spot family patterns and use the information for diagnosis, preventative measures, and identifying the risk to you and other family members for certain diseases.</span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">How to Build a Family Health Tree</span></span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Start by recording the information you already know.<span style="mso-spacerun: yes;"> </span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Collect details about every direct family member who has died and the cause of death. Include the age at which conditions were first diagnosed, their treatment, and if they ever had surgery. Go back three or four generations if you can.<span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Then <span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">talk with your immediate family members: <span style="mso-spacerun: yes;"> </span>parents, grandparents and siblings. E</span>xplain the importance for collecting the information and discuss their preference for confidentiality. Ask about the overall health of the family, about possible diseases that might run in the family (see list below), the cause of death and about any sudden unexplained deaths.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Verify the information, or find missing information, from medical records that can be found on death certificates or on cemetery records. Obituaries may also list cause of death (but be careful, they may not be accurate).</span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: "Trebuchet MS", sans-serif;">Important medical conditions to document include: (2)</span></span><span style="color: #333333; font-family: 'Calibri','sans-serif'; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US; mso-hansi-theme-font: minor-latin;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" /><span style="font-family: "Trebuchet MS", sans-serif;"></span></span></div></div><div class="WordSection2"><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Cancer </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Heart disease </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Diabetes </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Asthma </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Mental illness </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">High blood pressure</span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">High cholesterol</span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Stroke </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Kidney disease </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Alcoholism </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Birth defects </span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt 12.25pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #333333; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">Learning disabilities </span></span></div></div><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br clear="all" style="mso-break-type: section-break; page-break-before: always;" /><span style="font-family: "Trebuchet MS", sans-serif;"></span></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">For an excellent book on the topic, see <i style="mso-bidi-font-style: normal;">Unlocking Your Genetic History: A Step by Step Guide to Discovering Your Family's Medical and Genetic Heritage</i> by Thomas H. Shawker, M.D. It describes how to compile a health history, draw up a medical pedigree, hot to interpret the results and hot to be aware of the warning signs for various important and common genetic diseases.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Start Your Holiday Planning Early</span></span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">So for those of you who like getting your holiday gifts ready early, consider starting a family health tree. I’ve compiled mine and I know on my mother’s side all my direct ancestors up to my great-great grandmother had a stroke. That might explain why I have high blood pressure, even though I am of normal weight, exercise, don’t smoke and meditate (ok, not as much as I could).<span style="mso-spacerun: yes;"> </span>I also did a chart for my husband’s ancestors and gave it to our nieces and nephews. They were delighted, since they didn’t know many details about their grandparent’s health history.</span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Happy Charting and let us know if you found any surprises.</span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Family Medical Tree Forms</span></span></b></div><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Tabular format with columns (PDF format, print and complete the information): </span><a href="http://www.hhs.gov/familyhistory/downloads/portraitEng.pdf"><em><span style="font-family: "Trebuchet MS", sans-serif;">My Family Health Portrait</span></em></a><span style="font-family: "Trebuchet MS", sans-serif;">, The U.S. Surgeon General’s Family History Initiative</span></span><br />
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<span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="https://sites.google.com/site/suesbehealthy/fhh"><em><span style="font-family: "Trebuchet MS", sans-serif;">Excel version</span></em></a><span style="font-family: "Trebuchet MS", sans-serif;"> of the above My Family Health Portrait tabular format that you can complete electronically <span style="mso-spacerun: yes;"> </span>(for complete instructions on completing the form, seethe above U.S. Surgeon General’s Family History Initiative website). Click on download for FamilyHealthPortrait.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Family tree structure (PDF format, print and complete the information): <em><a href="http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_312386.pdf">My Family Health Tree</a></em> from the America Heart Association. </span></span></div></span><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><em><a href="https://sites.google.com/site/suesbehealthy/fhh"><span style="font-family: "Trebuchet MS", sans-serif;">Excel version</span></a></em><span style="font-family: "Trebuchet MS", sans-serif;"> of the above My Family Tree family tree structure – you can type the information in this spreadsheet and print it. The instructions for using the spreadsheet are on the second tab. Click on download FamilyHealthTree.</span></span></span><br />
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<span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">References</span></span></b></span></span><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></span><br />
<ol><li><i style="mso-bidi-font-style: normal;"><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.hearthealthyonline.com/heart-attack-stroke/risk-factors/family-health-history_1.html"><span style="font-family: "Trebuchet MS", sans-serif;">What Health Problems Lurk in Your Family Tree?</span></a></span></i><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">, Better Homes and Gardens Heart Healthy Living, Chrystle Fiedler </span></span></li>
<li><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://genealogy.about.com/od/health_history/a/medical.htm"><span style="font-family: "Trebuchet MS", sans-serif;">Tracing Your Family Medical History: Are You at Risk?</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, About.Com > Genealogy, Kimberly Powell </span></span></span></li>
</ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-32452505343915067272011-06-26T11:31:00.000-07:002011-06-29T11:59:24.124-07:00Spinning and Bone Density<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Ks91_QBINWc/Tgd1szhl4OI/AAAAAAAAAGY/1KZDba_Oj0I/s1600/spinning.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200px" i$="true" src="http://3.bp.blogspot.com/-Ks91_QBINWc/Tgd1szhl4OI/AAAAAAAAAGY/1KZDba_Oj0I/s200/spinning.jpg" width="133px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto.com</td></tr>
</tbody></table><span style="mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="font-family: "Trebuchet MS", sans-serif;">I have low bone density, so I am concerned about maintaining my bones.<span style="mso-spacerun: yes;"> </span>Just like many other medical conditions, it seems like there is very little or confusing information about what I should do.<span style="mso-spacerun: yes;"> </span>I got a booklet about the importance of weight-bearing exercise and calcium. When I tell the doctors, “I love spinning,” they quickly retort bike riding isn’t weight-bearing. That doesn’t make sense to me. Here’s why.</span></span> <br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #0b5394;"><strong>What is Weight-bearing?</strong></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="font-family: "Trebuchet MS", sans-serif;">According to definitions “Weight-bearing exercise is any activity that is performed in a standing position or that requires your bones to support your weight, which would exclude activities such as swimming and <i style="mso-bidi-font-style: normal;">biking</i>.(1) (2)</span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="color: #0b5394;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-weight: bold; mso-hansi-font-family: Calibri;">Is Spinning Weight-Bearing?</span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"></span></span></strong></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: black; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;">But Spinning is not biking. In my 45 minute class, we are in the standing position at least 25 minutes during the class.<span style="mso-spacerun: yes;"> </span>To me, that seems to qualify as weight-bearing – I’m not sitting, I’m standing. </span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;">Dr. Robert Recker, Director, Osteoporosis Research Center, Creighton University,<span style="mso-spacerun: yes;"> </span>says </span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;">“If you stay seated, cycling is non-weight-bearing: The bike is supporting your weight. But when you stand in the pedals (as I often do when huffing up a hill or through a sprint), the exercise becomes weight-bearing: Your feet, braced on the pedals, are supporting part of your weight, said Recker.” (3) </span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="font-family: "Trebuchet MS", sans-serif;">So it seems at least one doctor recognizes that there is a weight-bearing component to spinning. </span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="color: #0b5394;">What about the Competitive Cyclists study?</span></strong></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: black; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;">A frequently mentioned study of competitive cyclists showed they have low bone density. The researcher did add the caveats that these competitive bikers were lower weight than normal, trained intensely for several hours a and that perhaps sweating and drinking water played a significant role in the low bone density. The researcher felt that normal people would not have the low bone density problem (4). Proponents of these studies have pointed out that the studies were not controlled for performance enhancing drugs which impacts bone density.</span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="color: #0b5394;">Bottom Line</span></strong></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;">If you love spinning as I do, keep it up. It includes some weight-bearing and it gives cardiovascular benefits. But reinforce it with other exercise.<span style="mso-spacerun: yes;"> </span>The University of Arizona<span style="mso-spacerun: yes;"> </span>Bone Builders site has good information and bone building exercise chart. (5)</span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b><span style="color: #0b5394; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-hansi-font-family: Calibri;">References</span></b><span style="color: #0b5394; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-hansi-font-family: Calibri;"> </span></span></div><ol style="margin-top: 0in;" type="1"><li class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "Trebuchet MS", sans-serif;"><b><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-hansi-font-family: Calibri;">Livestrong.com,</span></b><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-hansi-font-family: Calibri;"> </span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;"><a href="http://www.livestrong.com/article/116546-definition-weightbearing-exercise/"><i><span style="color: blue; mso-bidi-font-family: Arial;">Definition of Weight-bearing Exercise</span></i></a></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-hansi-font-family: Calibri;">Livestrong.com, </span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;"><a href="http://www.livestrong.com/article/116546-definition-weightbearing-exercise/"><i><span style="color: blue; mso-bidi-font-family: Arial;">Definition of a Weight-bearing Exercise</span></i></a></span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;">Washingtonpost.com, <i><a href="http://www.washingtonpost.com/wp-dyn/articles/A16772-2004Jul26.html"><span style="color: blue;">Bone Health: A Weight Bearing Argument</span></a></i> , </span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;">Tuesday, July 27, 2004; Page HE03</span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-hansi-font-family: Calibri;">New York TImes.com, </span><i><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;"><a href="http://well.blogs.nytimes.com/2009/07/01/is-bicycling-bad-for-your-bones/?scp=1&sq=cyclng%20AND%20bone%20density&st=cse"><span style="color: blue;">Is Bicycling Bad for your Bones?</span></a></span></i><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;"> Gretchen Reynolds, New York Times, Health</span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-hansi-font-family: Calibri;">Arizona University, <i><a href="http://ag.arizona.edu/maricopa/fcs/bb/bbchart.htm"><span style="color: blue;">Bone Building Exercise Chart</span></a></i></span><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: 'Times New Roman'; mso-hansi-font-family: Calibri;"></span></span></li>
</ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com5tag:blogger.com,1999:blog-531348456706342134.post-75622599101938485312011-06-19T10:11:00.000-07:002011-06-29T12:00:34.964-07:00Exercise Helps Your Brain – Another Motivation to Keep Fit <br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-sSJltkNLEEE/Tf4sjTYQaHI/AAAAAAAAAGU/yNPAdx0gSAg/s1600/brain-exercise.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150px" i$="true" src="http://3.bp.blogspot.com/-sSJltkNLEEE/Tf4sjTYQaHI/AAAAAAAAAGU/yNPAdx0gSAg/s200/brain-exercise.jpg" width="200px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">iStockPhoto.com</td></tr>
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Last week I mentioned one benefit of exercise is that it produces hormones that positively affect learning and retention.<span style="mso-spacerun: yes;"> </span>This week I’ll cover studies that say no matter what your age, exercise helps your brain.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="color: #3d85c6; font-family: "Trebuchet MS", sans-serif;"><strong>Increasing Name Memory</strong></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Do you find yourself forgetting people’s names? Aerobic exercise can help. Two studies showed that the brain actually grew more nerve cells in people participated in a three month aerobic exercise regimen.<span style="mso-spacerun: yes;"> </span>The new neurons in the area of the brain that helps match names to faces one of the first skills to erode as we age. One of the studies showed. vigorous exercise can cause older nerve cells to form dense, interconnected webs that make the brain run faster and more efficiently. (1)</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="color: #3d85c6; font-family: "Trebuchet MS", sans-serif;"><strong>Improving Brain functions in Children</strong></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Exercise doesn’t just improve brain activity in adults. Charles Hillman, University of Illinois neuroscience and kinesiology lab, proved kids with the fittest bodies had the fittest minds. <span style="mso-spacerun: yes;"> </span>He has studied physical activity against math and reading scores on a statewide standardized test.<span style="mso-spacerun: yes;"> </span>Hillman says, “People have been slow to grasp that exercise can really affect cognition, just as it affects muscles.” Dr. Hillman’s preliminary data has shown that after exercise, children’s brains pay more attention to tasks, cognitive processing speed is increased, and cognitive performance improves. He has also assessed brain structure.<span style="mso-spacerun: yes;"> </span>These studies show that High-fit children have larger volume of certain areas of their brain which positively affects how well children perform on certain memory tests and cognitive control functions underlying action. </span><span style="font-family: "Trebuchet MS", sans-serif;">(1) (2)</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="color: #3d85c6;">Helping Alzheimer's</span></strong> <strong><span style="color: #3d85c6;">Disease and ADHD</span></strong></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">There are also clues that physical activity can stave off the beginnings of Alzheimer's disease, ADHD and other cognitive disorders. <span style="mso-spacerun: yes;"> (3) </span>(4) (5) (6)</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="color: #3d85c6; font-family: "Trebuchet MS", sans-serif;"><strong>Growing Neurons</strong></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Now with brain scanning tools and sophisticated understanding of biochemistry, researchers are realizing that the mental effects of exercise are far more profound and complex than one thought.<span style="mso-spacerun: yes;"> </span>Harvard psychiatrist, John Ratey, "<i style="mso-bidi-font-style: normal;">Spark: The Revolutionary New Science of Exercise and the Brain</i>" notes that with regular exercise, the body builds up its levels of a protein he calls the Miracle Grow for the brain. <span style="mso-spacerun: yes;"> </span>Brains with more of this protein, called brain derived neurotropic factor<span style="mso-spacerun: yes;"> </span>(BDNF), have a higher capacity for learning. <span style="mso-spacerun: yes;"> </span>A bout of exercise also elevates dopamine, serotonin, norepinephrine which helps with focus, calming down and impulsivity, says Ratey.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">According to UCLA neuroscientist Fernando Gomez-Pinilla, a brain that's low in BDNF shuts itself off to new information. Until this new research, scientists used to think loss of neurons as people age was permanent. Now they know exercise can induce neuron growth in some parts of the brain.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Scott Small, Columbia University Medical Center neurologist says "Active adults have less inflammation of the brain." They also have fewer 'little bitty strokes that can impair cognition without the person even knowing," says University of California San Francisco, neuroscientist Kristine Yaffe.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">To keep all the positive effects, you have to continue the exercise.<span style="mso-spacerun: yes;"> </span>No matter what your age, it seems an activity ebony is crucial for building a strong, active mind. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">So along with my previous motivation tips, remember, you aren't just exercising your body you're increasing your brain power.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><strong><span style="color: #3d85c6; font-family: "Trebuchet MS", sans-serif;">References</span></strong><br />
<ol><li><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Newsweek.com, </span></span></span></span><a href="http://www.newsweek.com/2007/03/25/stronger-faster-smarter.html"><span style="font-family: "Trebuchet MS", sans-serif;">Stronger, faster, smarter</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Mary Carmichael, March 26, 2007</span></li>
<li><span style="font-family: 'Cambria','serif'; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://kch.illinois.edu/Research/Profiles/Hillman.aspx"><span style="font-family: "Trebuchet MS", sans-serif;">Charles Hillman Bio</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, University of Illinois at Urbana-Champaign, The Department of Kinesiology and Community Health</span></span></li>
<span style="font-family: 'Cambria','serif'; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">
<li><span style="font-family: 'Cambria','serif'; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Mayo Clinic, </span><a href="http://www.mayoclinic.com/health/alzheimers/MY00002"><span style="font-family: "Trebuchet MS", sans-serif;"><i style="mso-bidi-font-style: normal;">Preventing Alzheimer's</i>: Exericse is Still Best</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Alzheimer's blog, Angela Lunde, March 25, 2008, Angela Lunde </span></span></li>
<span style="font-family: 'Cambria','serif'; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Journal of Neuroscience,<span style="mso-spacerun: yes;"> </span><em><a href="http://neuro.cjb.net/content/25/17/4217.short">Voluntary Exercise Decreases Amyloid Load in a Transgenic Model of Alzheimer's Disease</a></em>, April 27, 2005, Paul A Adlard, et al , Institute for Brain Aging and Dementia, University of California, Irvine, Ca</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">WebMD.com, <em><a href="http://www.webmd.com/alzheimers/news/20080714/exercise-amps-up-alzheimers-brain">Exercise Amps Up Alzheimer’s Brain?</a> , </em>Study: Being Fit May Reduce Brain Shrinkage in Early Alzheimer’s Disease, <span style="font-family: 'Cambria','serif'; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Kelley Colihan, WebMD Health News, Reviewed by Louise Chang, MD, July 14, 2008</span></span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: 'Cambria','serif'; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: 'Cambria','serif'; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Health.com, <em><a href="http://www.health.com/health/condition-article/0,,20252861_2,00.html">Brain Games and Exercise: A Drug-Free Treatment for ADHD?</a></em> , <span style="mso-spacerun: yes;"> </span>Get Physical to Get Results, Mara Betsch,<span style="mso-spacerun: yes;"> </span>January 19, 2009</span></span></span></div></li>
</span></span></ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-91181273433615585972011-06-12T10:21:00.000-07:002011-06-29T12:12:28.024-07:00Busting Myths About Calories Burned - Walking versus Running<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-AvUXH5FbrTQ/TfT0rh3bXxI/AAAAAAAAAGQ/MQzqlZcUkBw/s1600/Calories+Burned.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="132px" src="http://1.bp.blogspot.com/-AvUXH5FbrTQ/TfT0rh3bXxI/AAAAAAAAAGQ/MQzqlZcUkBw/s200/Calories+Burned.jpg" t8="true" width="200px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto.com</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">“It doesn’t make any difference if you walk or run, you’ll burn the same amount of calories per mile.” <span style="mso-spacerun: yes;"> </span>I’ve heard that before. So had my sister. So had Amby Burfoot, editor of Runner’s World.<span style="mso-spacerun: yes;"> </span>Somehow I felt that wasn’t true, so I decided to research it by testing it myself and reviewing other research.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><span style="font-family: "Trebuchet MS", sans-serif;">My Experiment</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I used my Polar Heart Rate Monitor to walk and run a mile at the same pace to determine if there was a difference.<span style="mso-spacerun: yes;"> </span>Hearing that calorie counts on devices can be inaccurate I also researched the validity of using my heart rate monitor. <span style="mso-spacerun: yes;"> </span>I found that since I’ve entered my personal data and done a fitness test, the heart rate monitor is reasonably valid.<span style="mso-spacerun: yes;"> </span>I ran this experiment for three days on the treadmill under controlled conditions (same time of day, same starting heart rate, same room temperature,<span style="mso-spacerun: yes;"> </span>etc.). <span style="mso-spacerun: yes;"> </span>I averaged 60 calories walking one mile at a 4 MPH pace and 88 calories running the mile at the same pace. I burned 47% more calories running.<span style="mso-spacerun: yes;"> </span>Jogging the mile at a 4.6 MPH,<span style="mso-spacerun: yes;"> </span>I burned an average of 92 calories, 50% more calories, in less time.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><span style="font-family: "Trebuchet MS", sans-serif;">Professional <span style="mso-spacerun: yes;"> </span>Research</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">In <i style="mso-bidi-font-style: normal;"><a href="http://www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html">How Many Calories Are You Really Burning</a></i>, Runner’s World,<span style="mso-spacerun: yes;"> </span>David Swain, Ph.D.in exercise physiology, who has researched “Metabolic Calculations” says "When you perform a continuous exercise, you burn five calories for every liter of oxygen you consume, and running in general consumes a lot more oxygen than walking." (1) The article sites a University of Syracuse study that measured actual calorie burn in 12 men and 12 women while running and walking1600 meters (about a mile) on a treadmill. The men burned an average of 124 calories while running and 88 while walking and the women burned 105 and 74. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">So my semi-scientific research plus professional research busts the common myth that walking and running burn the same amount of calories.<span style="mso-spacerun: yes;"> </span>If you want insight into the possible origin of this myth, the Runner’s world article explains that this myth probably originated from a misinterpretation of Newton’s Law.<b style="mso-bidi-font-weight: normal;"></b></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Not a runner?<span style="mso-spacerun: yes;"> </span>The Nutristrategy website gives a nice summary of calories burned per hour for many activities based on your weight. (2) </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">Some Bad News</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The good news is if you work harder, you burn more calories. The bad news, however, is that the Heart Rate Monitor calculates Total Calories Burned, not Net Calories Burned (see the Runner's World article). The Net Calories burned gives a more accurate assessment of how many extra calories you are actually burning.<span style="mso-spacerun: yes;"> </span>To calculate the Net Calories Burned <span style="mso-spacerun: yes;"> </span>you have to subtract your Basal Metabolic Rate (BMR), the rate your body burns calories while doing nothing (see<span style="mso-spacerun: yes;"> </span></span><a href="http://health.discovery.com/centers/heart/basal/basal.html"><span style="font-family: "Trebuchet MS", sans-serif;">Discovery Health <em>Basal Metabolic Rate</em></span></a><span style="font-family: "Trebuchet MS", sans-serif;"> to calculate your BMR. That give you the calories you’ll burn all day, so divide it by 24 to get the calories burned per hour.)<span style="mso-spacerun: yes;"> </span>In my case, I have to subtract 13 calories from my 88 calories burned, netting only 75 calories, or about 12 grapes.<span style="mso-spacerun: yes;"> </span> <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Don’t let the fact that you’re not burning as many calories as you think stop you from exercising. Calories aren’t the only benefit of cardio exercise. Cardio exercise increases your metabolic rate overall, increases heart health and helps prevent or manage diabetes. There’s also the psychological benefits: cardio increases the hormones that give you a sense of well-being and affects learning and attention. (3)</span></div><ol><li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Runner's World, <em><a href="http://www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html">How Many Calories are you Really Burning</a></em>, , September 2008, Amby Burfoot</span></div></li>
<li><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: black;">Nutristrategy, </span><span style="color: black;"><em><a href="http://www.nutristrategy.com/caloriesburned.htm">Calories Burned During Activities, Sports and Exercises Chart</a></em></span></span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Lifestyle,</span><a href="http://woldcnews.com/lifestyle/brendajackson/5-health-benefits-to-cardio-exercise/"><span style="font-family: "Trebuchet MS", sans-serif;"> <em>5</em> <em>Health Benefits To Cardio Exercise</em></span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Brenda Jackson in Lifestyle on Feb 22, 2010</span></div></li>
</ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-33229365478901667032011-06-05T11:01:00.000-07:002011-08-07T18:40:02.036-07:00Great Summer Salads<span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-cxjEBUTbFCw/TevDsLhh0JI/AAAAAAAAAGI/Ccg2gWdqGM4/s1600/salad.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200px" src="http://1.bp.blogspot.com/-cxjEBUTbFCw/TevDsLhh0JI/AAAAAAAAAGI/Ccg2gWdqGM4/s200/salad.jpg" t8="true" width="200px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">istockphoto</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Summer’s here and the time is right for great salads.<span style="mso-spacerun: yes;"> </span>If you aren’t a salad fanatic, I bet you can still find some salads in this list that will interest even the salad haters. <span style="mso-spacerun: yes;"> </span>Many of these are dinner salads or can be made into dinner salads by adding chicken, turkey, shrimp or tofu. With packaged salad greens, most of these salads can be ready in 5-10 minutes. Most of these salads are low-fat and low calorie.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Tips for keeping a salad low cal/low fat:</span></div><ul><li><div class="MsoNormal" style="margin: 0in 0in 10pt 0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;">Instead of pouring dressing over your salad, dip a fork or teaspoon into the dressing and drizzle it over the salad. You’d be surprised how just a small amount of dressing can still add flavor.</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt 0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;">If you want more dressing, dilute the dressing with a bit of water.</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt 0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;">Don’t add croutons, or limit them.</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt 0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;">When cheese is used, slice it thinly then break it into ½ pieces, big enough for flavor, <span style="mso-spacerun: yes;"> </span>and sprinkle it on the top. For softer cheeses, put it in the freezer for about 30 minutes to make it easier to slice.</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt 0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;">When using store-bought dressing, buy the lower-fat version.</span></div></li>
</ul><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Tips for speedy chicken or turkey preparation</span></div><span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<ul><li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Grill several chicken breasts or turkey on the weekend to have it ready for weeknight dinners</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Purchase frozen pre-grilled<span style="mso-spacerun: yes;"> </span>chicken strips (they come in many flavors)</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Buy a roasted chicken at the grocery, remove the skin and slice the meat</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">Slice a chicken breast in 1/2 lengthwise to speed cooking time</div></li>
</ul><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Here’s a roundup of my favorite salad recipes. I’ve listed the ingredients here, so you can pick the recipes that look intriguing to you based on the ingredients. Of course, you can eliminate or add ingredients and change the dressing, based on your own tastes. Click on the salad name for the recipe.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><a href="https://sites.google.com/site/suesbehealthy/sizzlingsalad">Sizzling Salad</a></span></b> – A favorite where I used to work.<span style="mso-spacerun: yes;"> </span>Stir fried ingredients: pick which you want (chicken/beef/shrimp/tofu, mushrooms, red onion), tossed with romaine lettuce, carrot slivers, broccoli bits. Caesar or Honey Mustard dressing. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><a href="https://sites.google.com/site/suesbehealthy/spinachsaladcurrydressing">California Spinach Salad</a></span></b> – My aunt, a wonderful hostess, made this salad for us back in the 80s from a California Wine Cookbook. We loved it! The curry dressing adds great flavor and makes this salad a welcome change from the usual salad. Ingredients: Spinach, bacon or facon, mandarin oranges, white wine and vinegar dressing with curry powder.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #0b5394;"><a href="https://sites.google.com/site/suesbehealthy/roastedpotatosalad">Roasted Red Potato Salad</a></span></b> – One of the five top potato salads from the Good Morning America 2008 Best Potato Salad Contest. Served warm or room temperature. This isn’t totally healthy but you can substitute facon for the bacon (or reduce the amount of bacon) and use low fat mayonnaise. Ingredients: red potatoes, green onions, bacon or facon, rosemary, regular or light mayonnaise</span><span style="font-family: "Trebuchet MS", sans-serif;">.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><a href="https://sites.google.com/site/suesbehealthy/gianissalad">Gianni’s Salad</a></span></b> – One of my favorites, served at a great little trattoria in Chicago. Ingredients: greens, topped with thin apple and pear slices, caramelized pine nuts, mixed goat and gorgonzola cheese and balsamic vinaigrette.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><a href="https://sites.google.com/site/suesbehealthy/asianchickensalad">McDonald’s Asian Chicken Salad</a></span></b> – Ingredients: lettuce, mandarin oranges, edamame, snow peas, topped with sliced almonds, grilled chicken breast (optional).</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><a href="https://sites.google.com/site/suesbehealthy/houlihanshoneylimebluesalad">Houlihan’s Honey Lime Blue</a></span> - </b>We make this at Thanksgiving and people would ask for seconds and thirds, bypassing some of the traditional Thanksgiving fare. Ingredients: romaine lettuce, red onion, mandarin oranges, glazed walnuts or pecans, golden raisins, crumbled blue cheese, honey lime dressing (or raspberry vinaigrette or honey mustard).</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="color: #3d85c6;"><a href="https://sites.google.com/site/suesbehealthy/chilischickencaribbeansalad">Chili’s<span style="mso-spacerun: yes;"> </span>Chicken Caribbean</a></span></b> – Ingredients: Chicken breast marinated in teriyaki, chopped lettuce, chopped red cabbage, chopped red bell pepper, pineapple chunks, tortilla chips, pico de gallo, honey lime or honey mustard dressing.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Trebuchet MS;">Bon Appetite! Let us know about your favorite salad.</span></div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-29273525166552442322011-05-29T10:04:00.000-07:002011-05-29T10:04:27.569-07:00Five Tricks to Reduce Eating and Still Feel Full<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-f7_hf-VAfGc/TeJ7_F1-PcI/AAAAAAAAAGE/myu9rsfxjI4/s1600/eating-plate.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200px" src="http://4.bp.blogspot.com/-f7_hf-VAfGc/TeJ7_F1-PcI/AAAAAAAAAGE/myu9rsfxjI4/s200/eating-plate.jpg" t8="true" width="133px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">iStockPhoto.com</td></tr>
</tbody></table><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">1. Stimulate your ‘I’m full’ hormones</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Trick your body into thinking you’re full more quickly by eating about 70 calories of healthy fats about 20 minutes before your meal.<i style="mso-bidi-font-style: normal;"><span style="color: #3d85c6; font-size: x-small;">(1)</span> </i>That's 6 walnuts, 12 almonds, or 20 peanuts, bread dipped in olive oil, or 2 teaspoons of all natural peanut butter. Eating good fats stimulates the production of a hormone that tells your brain you've had enough to eat and then keeps you feeling full by slowing<span style="mso-spacerun: yes;"> </span>emptying your stomach. So when you sit down for a meal, you'll eat for pleasure, not for hunger, and you'll be likely to eat less.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">2. Rate your hunger and fullness</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">You don’t plan to overate. Sometimes you just eat as long as food is available. <span style="mso-spacerun: yes;"> </span>To break that habit, rate your hunger using the scale below before you eat and plan to stop eating when you are comfortable; before you get a full feeling, when you feel energized by food and not bogged down. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; tab-stops: 177.95pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; tab-stops: 177.95pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Hunger Scale* <span style="color: #3d85c6; font-size: x-small;"><em>(2,3,4)</em></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">10 – <i style="mso-bidi-font-style: normal;">Stuffed</i>: so full that you feel nauseous (Thanksgiving full)</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">9 – <i style="mso-bidi-font-style: normal;">Very uncomfortably full</i>:<span style="mso-spacerun: yes;"> </span>you need to loosen your clothes</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">8 – Uncomfortably full: you feel bloated</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">7 – <i style="mso-bidi-font-style: normal;">Full</i>: <span style="mso-spacerun: yes;"> </span>you feel a little bit uncomfortable</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">6 – <i style="mso-bidi-font-style: normal;">Perfectly comfortable</i>: you feel satisfied</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">5 – <i style="mso-bidi-font-style: normal;">Comfortable</i>: you're more/less satisfied, but could eat a little more</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">4 – <i style="mso-bidi-font-style: normal;">Slightly uncomfortable</i>: you're just beginning to feel signs of hunger</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">3 – <i style="mso-bidi-font-style: normal;">Uncomfortable</i>: stomach is rumbling</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">2 – <i style="mso-bidi-font-style: normal;">Very Uncomfortable</i>: you feel irritable & unable to concentrate<span style="mso-tab-count: 3;"> </span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">1 – <i style="mso-bidi-font-style: normal;">Weak and Light-headed</i>: your stomach acid is churning</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; tab-stops: .25in;"><span style="font-family: "Trebuchet MS", sans-serif;">*<span style="mso-tab-count: 1;"> </span>Begin eating when you're at a 3 or 4</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;">Stop at 5, if you're trying to lose weight</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;">Stop at 6, if you're wanting to maintain your weight</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-spacerun: yes;"><span style="font-family: "Trebuchet MS", sans-serif;"> </span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">3. Use Smaller Plates</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">A 9” salad plate or an 8” butter plate is size plate most people should actually use to get the proper potion sizes. Smaller plates can trick the brain into thinking that you are eating larger portions. Many people have been able to lose weight by simply reducing the size of their plate through meals and snacks. <span style="color: #3d85c6; font-size: x-small;"><em>(5)</em></span><span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">4. Eat Slowly</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Real Age website suggests taking 30 minutes to eat, or at least slowing your eating.<span style="color: #3d85c6; font-size: x-small;"><em>(6)</em></span><span style="mso-spacerun: yes;"> </span>According to Real Age, blood tests showed that slow eating increased levels of two appetite-lowering chemicals by 25 to 30 percent, and these satisfaction hormones stayed high for the next 2 1/2 hours.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Some tips to help you enjoy dinner more slowly, rather than gulping it down, is to make the meal an event to savor.<span style="mso-spacerun: yes;"> </span>Set the mood by having a nice table setting, flowers or a small decoration, and music to fit the mood. To add spice and variety to the meal, I’ve bought 4 each of different salad plate patterns (e.g., bright and festive, green and soothing, formal)<span style="mso-spacerun: yes;"> </span>at low cost from ebay or at a garage sales. <span style="mso-spacerun: yes;"> </span>Bethany Thayer, director of Wellness Programs for Detroit’s Henry Ford Health System says “Pay attention to the food you’re eating,” and gives tips on how to focus on the food while eating. <span style="color: #3d85c6; font-size: x-small;"><em>(7)</em></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: #3d85c6; font-family: "Trebuchet MS", sans-serif;"><strong>5. Have a symbol to end your meal</strong></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The <i style="mso-bidi-font-style: normal;">Frenchy Way to Eat for Pleasure and Good Health</i> suggests you that you end your meal with a signal such as an aperitif, an espresso, a piece of wonderful chocolate. <span style="color: #3d85c6; font-size: x-small;"><em>(8)</em></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Having a symbol to end the meal tells your brain and stomach “basta” or enough! You are leaving the table full and satisfied.<span style="mso-spacerun: yes;"> </span>Your brain registers that the meal is over, no more eating until the next meal.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Which of these tips will work for you?<span style="mso-spacerun: yes;"> The tip on eating the healthy fat before a meal really works for me. So does using smaller plates. I do need to learn to eat more slowly and focus on the meal. I invite you to t</span>ry one or more of these tips for a week and let us know how it went for you.</span></div><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #3d85c6;">References</span></span></b></div><ol><li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Real Age.com, <i style="mso-bidi-font-style: normal;"><a href="http://www.realage.com/tips/all-about-you-eat-this-first?click=main_sr">All About You: Eat This First</a></i></span></span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"></span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Fleming, Jill. <i style="mso-bidi-font-style: normal;">Thin People Don't Clean Their Plates: Simple Lifestyle Choices for Permanent Weight Loss</i>, La Crosse, WI: Inspiration Presentations, 2005. </span></span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Halliday, Judy, Arthur Halliday, and Heidi Bylsma. <i style="mso-bidi-font-style: normal;">Thin Within: a Grace-oriented Approach to Lasting Weight Loss</i>. [Nashville, Tenn.]: W. Pub. Group, 2002. </span></span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;"><em>Intuitive-eating.blogspot.com, </em><a href="http://intuitive-eating.blogspot.com/2007/02/different-hunger-scales.html"><em>Different Hunger Scales</em></a><em>,</em> February 26, 2007, </span></span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"></span><span style="font-family: "Trebuchet MS", sans-serif;"><span>Smartdietwiki.com, <em><a href="http://www.smartdietwiki.com/blog/diet/ten-ways-to-reduce-overeating/">Ten Ways to Reduce Overeating</a></em></span></span></div></li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span></span></span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Realage.com, <i style="mso-bidi-font-style: normal;"><a href="http://www.realage.com/tips/how-to-eat-less-health-tip?src=edit&chan=tip&con=tip&click=p4b2">Curb overeating with this Mealtime Trick</a></i></span></span></div></li>
<li><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Ellen Warren, ChicagoTribune.com, <i style="mso-bidi-font-style: normal;"><a href="http://articles.chicagotribune.com/2011-05-11/features/sc-health-0511-bit-of-fitness-20110511_1_hunger-level-food-focus">Focus on the Food When Eating</a></i>, May 11, 2010.</span></span></li>
<li><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"></span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Mary Brighton, MS, RD, Brightonyourhealth.com, <a href="http://www.brightonyourhealth.com/children/frenchy-ways-to-eat-for-pleasure-and-good-healthun-cafe-or-chocolate">Frency Ways To Eat for Pleasure and Good Health: Un Cafe or Chocolate?</a> April 6,2011.</span></span></li>
</ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-59512013516460106512011-05-22T12:56:00.000-07:002011-05-23T09:53:17.874-07:00Are You Getting the Most from Your Medications?<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-IAw1_p2e65o/Tdlpd636jcI/AAAAAAAAAGA/idbOAApMLP0/s1600/pills-interaction.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150px" j8="true" src="http://3.bp.blogspot.com/-IAw1_p2e65o/Tdlpd636jcI/AAAAAAAAAGA/idbOAApMLP0/s200/pills-interaction.jpg" width="200px" /></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Are you getting the most effectiveness out of the supplements and medications you take?<span style="mso-spacerun: yes;"> </span>Did you know the time of day you take your medications and drug interactions may impact how well your supplements and medications work?<span style="mso-spacerun: yes;"> </span>Today’s blog overviews the impact of time and drug interactions on your medications.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #0b5394;">Time of day</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Some prescription medications say what time of day they should be taken, but most don’t. Does the time of day impact how well the medication works?<span style="mso-spacerun: yes;"> </span>Unfortunately, drug research is almost always done during the day and does not involve testing of new drugs at multiple times of the day. Yet many bodily functions vary throughout the day so that the impact of a drug may depend on circadian rhythms.<span style="mso-spacerun: yes;"> </span>A new field, chronobiology, hopes to change the way drug testing is done to include timing in drug tests.<span style="mso-spacerun: yes;"> </span>(1)<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="mso-spacerun: yes;"></span><span style="font-family: "Trebuchet MS", sans-serif;">There are some knowns, however. Aspirin is easier on the stomach if not taken in the morning.<span style="mso-spacerun: yes;"> </span>Since certain diseases are worse at certain times of the day, taking your medication so it is active when symptoms are worse will give you the best benefit.<span style="mso-spacerun: yes;"> </span>So if your osteoarthritis gets worse at night, taking your anti-inflammatory around noon or in the afternoon might provide the most relief when the pain is at its peak. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Some older statin medications work better if taken at night. Asthma attacks are more frequent at night and the stomach secrets more acid at night, indicating the medications for these conditions should be taken a few hours before bedtime. (2)</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Blood pressure medications are trickier.<span style="mso-spacerun: yes;"> </span>Most people’s blood pressure dips at night, so these people should take their blood pressure medication in the morning when blood pressure peaks. However, there are people whose blood pressure does not dip at night might do better by taking some of their blood pressure medication at night. (2) <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="mso-spacerun: yes;"></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #0b5394;">Interactions</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">With each medication you take, your chances of having a drug interaction increases. The interaction may either increase or decrease the effectiveness of a medication. Many times a prescription drug label will tell you about interactions (e.g., do not take alcohol while taking this medication), but many times it does not. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">What are some of the common interactions?</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Calcium can decrease the effectiveness of medications like antibiotics and ACE Inhibitors. To minimize the effects, take calcium at least 1 hour after or 4 hours before taking these medications.<span style="mso-spacerun: yes;"> </span>(3) <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="mso-spacerun: yes;"></span><span style="font-family: "Trebuchet MS", sans-serif;">Another common drug interaction is that medications to treat stomach disorders <span style="mso-spacerun: yes;"> </span>can reduce the effectiveness of medications that rely on stomach acid to absorb the medication.<span style="mso-spacerun: yes;"> </span>For example, a Canadian study of more than 60,000 people 50 and over found that those who took proton pump inhibitors for more than 5 years were 1.5 times as likely to have hip fractures. (4, 5)</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><strong><span style="color: #0b5394; font-family: "Trebuchet MS", sans-serif;">Checking Interactions</span></strong></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Drugs.com has a </span><a href="http://www.drugs.com/drug_interactions.php"><span style="font-family: "Trebuchet MS", sans-serif;">Drug Interaction Checker</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> where you enter your medications, including over the counter medications, and the website will tell you about the interactions.<span style="mso-spacerun: yes;"> This is really nice because it's customized specifically for the medications you take.</span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="mso-spacerun: yes;"></span><a href="http://www2.sptimes.com/pdfs/drug-interactions.pdf"><span style="font-family: "Trebuchet MS", sans-serif;">Common Drug Interactions</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> - a Chart developed by a pharmacy graduate student.</span><br />
<br />
<a href="http://www.medicinenet.com/drug_interactions/article.htm"><span style="font-family: "Trebuchet MS", sans-serif;">Drug Interactions</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> - a very nice site with a definition of drug interactions, how they occur, information on absorption and metabolism, the consequences of drug interactions and how drug interactions can be avoided.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="color: #0b5394; font-family: "Trebuchet MS", sans-serif;"><strong>References</strong></span></div><ol><li><span style="font-family: "Trebuchet MS", sans-serif;">Slate, </span><a href="http://www.slate.com/id/2177218/"><span style="font-family: "Trebuchet MS", sans-serif;">The Best of Times, the Worst of Times</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. Nov 1, 2007 </span></li>
<li><span style="font-family: "Trebuchet MS", sans-serif;">msnbc.com, </span><a href="http://www.msnbc.msn.com/id/22299377/ns/health-heart_health/t/what-time-you-take-blood-pressure-pills-matters/"><span style="font-family: "Trebuchet MS", sans-serif;">What Time You Take Your Blood Pressure Pill Matters</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, December 17, 2007</span></li>
<li><span style="font-family: "Trebuchet MS", sans-serif;">WebMD.com, </span><a href="http://www.webmd.com/vitamins-supplements/ingredientmono-781-calcium.aspx?activeIngredientId=781&activeIngredientName=calcium"><span style="font-family: "Trebuchet MS", sans-serif;">Calcium</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> (click the interactions tab)</span></li>
<li><span style="font-family: "Trebuchet MS", sans-serif;">CBSNews.com, </span><a href="http://www.cbsnews.com/stories/2008/08/11/eveningnews/main4341724.shtml"><span style="font-family: "Trebuchet MS", sans-serif;">Acid Reflux Pills Linked To Hip Fractures</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, August 11, 2008</span></li>
<li><span style="font-family: "Trebuchet MS", sans-serif;">Everydayhealth,com, </span><a href="http://nexium%20and%20bone%20loss/?"><span style="font-family: "Trebuchet MS", sans-serif;">Nexium and Bone Loss?</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, May 7, 2007</span></li>
</ol><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-25518473650947998992011-05-15T14:29:00.000-07:002011-05-15T14:29:38.285-07:00How Much Protein is Healthy? Unhealthy?<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-GKVheqU7r-c/TdBEMz1W3TI/AAAAAAAAAF8/E5bKHo8-sDE/s1600/pyramid.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200px" j8="true" src="http://2.bp.blogspot.com/-GKVheqU7r-c/TdBEMz1W3TI/AAAAAAAAAF8/E5bKHo8-sDE/s200/pyramid.jpg" width="195px" /></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Per one of my previous blogs, <i style="mso-bidi-font-style: normal;"><a href="http://suesbehealthy.blogspot.com/2011/03/comparison-of-food-and-exercise-logging.html">Comparison of Food and Exercise Logging Sites</a></i>, I log what I eat on Livestrong.com <span style="mso-spacerun: yes;"> </span>A benefit of using a logging tool is seeing if I get the right amount of nutrients. Most food logging websites compare your food intake nutrient breakdown with a recommended daily intake. That can cause some concern if you find your intake is over or under the recommendations.<span style="mso-spacerun: yes;"> </span>For example, I eat more protein than the recommended USDA guideline. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>How much protein do I need? <span style="mso-spacerun: yes;"> </span>Do I need that extra protein because of my exercise regime?<span style="mso-spacerun: yes;"> </span>Is too much protein harmful? <span style="mso-spacerun: yes;"> </span>Today’s blog looks into these questions.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #0b5394;"><span style="font-family: "Trebuchet MS", sans-serif;">How much protein do you need?</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Recommendations on protein requirements vary widely. The USDA <span style="mso-spacerun: yes;"> </span>food pyramid suggests that protein make up between 17% to 21% percent of total calories eaten. Twenty percent equates <span style="mso-spacerun: yes;"> </span>to 60g of protein for a 1200 calorie diet and 100g of protein for a 2000 calorie diet. <span style="mso-spacerun: yes;"> </span></span><a href="http://www.webmd.com/food-recipes/protein"><span style="font-family: "Trebuchet MS", sans-serif;">WebMD</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> <span style="mso-spacerun: yes;"> </span>states an woman needs about 46 grams of protein a day (that’s about 15% for a 1200 calorie diet), adult men need about 56 grams a day<span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><sup>1</sup></span> (that’s about 11% for a 2000 diet). <span style="mso-spacerun: yes;"> </span>The Institute of Medicine recommends we get at least 10% and no more than 35% of calories from protein. <span style="mso-spacerun: yes;"> </span>(see the footnotes for calculating conversions).<sup> <span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1</span></sup> <span style="mso-spacerun: yes;"> </span>So these three recommendations for protein range anywhere from 10% of your calories to 35% of your calories. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #0b5394;"><span style="font-family: "Trebuchet MS", sans-serif;">Does increasing protein help?</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Increasing protein intake is hyped for weight loss, building muscle mass and as needed for athletic activities.<span style="mso-spacerun: yes;"> </span>If so, how much more do you need?<span style="mso-spacerun: yes;"> </span>Does the average person who just started an exercise program need to boost their protein intake?<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">In a 2005 study, the American Journal of Clinical Nutrition found that increasing protein from 15% to 30% of total calories, and reducing fat from 35% to 20% of calories, resulted in sustained weight loss.<span style="mso-spacerun: yes;"> </span>Thirty percent equates <span style="mso-spacerun: yes;"> </span>to 90g of protein for a 1200 calorie diet and 150g of protein for a 2000 calorie diet. <sup>2</sup></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Dr. Peter W. Lemon, researcher in exercise training and proper nutrition, researched protein <span style="mso-spacerun: yes;"> </span>needs and concluded that an increase in protein intake to 1.7g per kg of body weight is beneficial for muscle growth through weight training, but only to an extent<sup>3</sup> (see Footnotes to calculate your protein needs).<span style="mso-spacerun: yes;"> </span>Once a certain intake level is reached, any additional protein taken in will not help build muscle mass any more. <span style="mso-spacerun: yes;"> </span>He also notes the American diet usually contains enough protein for the average athlete. Research at Vanderbilt University said that increased protein does help for endurance athletes who train for 2-5 hours a day, because they use protein for fuel.<span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><sup>4</sup></span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #0b5394; font-family: "Trebuchet MS", sans-serif;">Is too much protein harmful?</span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">There are three reported impacts of too much protein:<span style="mso-spacerun: yes;"> </span>overworking the kidneys, <span style="mso-spacerun: yes;"> </span>leaching bone calcium, and gout.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;">Overworking the kidneys</b> : A common misconception about excess protein in the diet is that it can cause kidney damage. Research at Vanderbilt University concluded<span style="mso-spacerun: yes;"> </span>that no studies have found an high rate of kidney problems in strength athletes as would be expected if too much protein caused kidney damage.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;">Leaching bone calcium</b>: <span style="mso-spacerun: yes;"> </span>Another apparent misconception<span style="mso-spacerun: yes;"> </span>is <span style="mso-spacerun: yes;"> </span>that increased protein intake results in calcium wasting.<span style="mso-spacerun: yes;"> </span>Studies seem to confirm that increasing protein, when exchanged calorie-for-calorie for carbohydrates, may have a favorable impact on the skeleton in healthy older men and women.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Whether adding protein improves bones may be partly a function of how much protein the person was eating to begin with. <span style="mso-spacerun: yes;"> </span>But in several studies comparing the bones of people eating the standard “recommended daily requirement” of protein with those eating more protein found that those who ate more protein than the standard recommendation had less bone loss.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;">Gout</b>:<span style="mso-spacerun: yes;"> </span>Increased protein consumption from red meat or seafood is associated with an increased risk of gout. But a twelve-year study at Massachusetts General Hospital showed increased consumption of high-protein, purine-rich* vegetables (e.g., asparagus, cauliflower, kidney beans, lentils, lima beans, mushrooms, navy beans) was not associated with increased risk of gout.<sup>5</sup><span style="mso-spacerun: yes;"> </span>The study <span style="mso-spacerun: yes;"> </span>also shows that dairy products, which are also high in protein, can help reduce gout. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #0b5394;"><span style="font-family: "Trebuchet MS", sans-serif;">Conclusion</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">First, it’s hard to tell just how much protein is the minimum required.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Second, to a certain extent , if you want to build muscle mass through weight lifting or sustain weight loss, if you don’t eat toward the higher end of the recommended <span style="mso-spacerun: yes;"> </span>protein range, it might help to increase protein to about 30 percent of your calories. Finally, studies show that increasing protein does no harm, as long as the protein source is not red meat.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: #0b5394;"><span style="font-family: "Trebuchet MS", sans-serif;">Footnotes</span></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;">*<span style="mso-spacerun: yes;"> </span></b>Purine, when metabolized, turns into uric acid and excess of which causes gout</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Calculating grams of protein based on percentage of daily caloric intake: <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">Grams of Protein = (Desired calories * Desired protein percentage) / 4</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">Example: 2000 (desired calories) * .2 (20% desired protein percentage) <span style="mso-spacerun: yes;"> </span>/ 4 (grams per calorie in protein) = 100 grams protein</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Calculate your protein needs for muscle building at 1.7g per kg body weight:</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">weight in lbs * .7711 = <span style="mso-spacerun: yes;"> </span>grams of protein a day </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">References</span></b></div><ol><li><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.webmd.com/food-recipes/protein"><span style="font-family: "Trebuchet MS", sans-serif;">Protein: Are You Getting Enough?</span></a></span></li>
<li><span style="font-family: "Trebuchet MS", sans-serif;"> </span><span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">"A high-protein diet induces sustained reductions in appetite…”, <span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Weigle et al, </span>American <span style="mso-spacerun: yes;"> </span>Journal Clinical Nutrition, <span style="mso-spacerun: yes;"> </span>2005, pages 41–8.</span></span></span></li>
<li><span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;"><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: 'Calibri','sans-serif'; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/8700446"><span style="font-family: "Trebuchet MS", sans-serif;">Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle</span></a><span style="font-family: "Trebuchet MS", sans-serif;">?, Dr. </span><a href="http://exercisenutritionsymposium.com/biographies/dr-peter-lemon/"><span style="font-family: "Trebuchet MS", sans-serif;">Peter W. Lemon</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, Kent State, <em>Nutrition Reviews</em>, 27 April 2009.</span></span></span></span></span></span><span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></span></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.vanderbilt.edu/ans/psychology/health_psychology/Protein.htm"><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">How Much Protein Do Athletes Need?</span></a><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;"> Lee Knight Caffery, Vanderbilt University</span></span></div></li>
<span style="font-family: 'Calibri','sans-serif'; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">
<li><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.nejm.org/doi/full/10.1056/NEJMoa035700"><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Purine-Rich Foods, Dairy and Protein Intake, and the Risk of Gout in Men</span></a><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">, Hyon K. Choi, M.D., et al, New England Journal of Medicine 2004; 350:1093-1103, March 11, 2004</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://lowcarbdiets.about.com/od/faq/f/lowcarbboneloss.htm"><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Do low-carb diets cause bone loss?</span></a><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">, Laura Dolson, About.com Guide, Updated June 22, 2009, About.com Health's Disease and Condition content is reviewed by our Medical Review Board</span></div></div></li>
</span></ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com0tag:blogger.com,1999:blog-531348456706342134.post-14697165478421961872011-05-08T10:00:00.000-07:002011-05-08T10:04:21.597-07:00Plyometrics – a Fun Workout; Hop, Skip and Jump Like a Kid!<div class="MsoNormal" style="margin: 0in 0in 10pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-Txr9ew6d-j0/TcbLXEribhI/AAAAAAAAAFY/gPuxRTLKcNo/s1600/jumping.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="203px" j8="true" src="http://4.bp.blogspot.com/-Txr9ew6d-j0/TcbLXEribhI/AAAAAAAAAFY/gPuxRTLKcNo/s320/jumping.jpg" width="320px" /></a></div><span style="font-family: "Trebuchet MS", sans-serif;">Last year the P90X (X for eXtreme) workout was the buzz and I bought the program.<span style="mso-spacerun: yes;"> </span>I enjoyed it, even though I <span style="mso-spacerun: yes;"> </span>admit my participation was more like P90L (L for Light).<span style="mso-spacerun: yes;"> </span>One P90X workout I especially enjoyed was Plyometrics, something I’d never heard of before.<span style="mso-spacerun: yes;"> </span>Plyometrics is a series of jumping, bounding and hopping exercises designed to build explosiveness in sports.<span style="mso-spacerun: yes;"> </span>It increases power, which is the combination of speed and strength. For those who want specific details about the benefits of plyometrics and how the workouts build power, I’ve provided links below.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">At my age, I’m not looking for power or explosiveness. I’m thankful just to put in my mileage or do spinning. I did notice a slight improvement in running and perhaps more spring and balance in my daily activities which is something us mature folks need. <span style="mso-spacerun: yes;"> </span>Above all, plyometrics was fun! It was a break from the typical aerobics and weights. <span style="mso-spacerun: yes;"> </span>The sideways skipping and running around a square made me feel like a grade schooler again.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’ve read that plyometrics can lead to injury. I did the P90X program for a few months with no injury. <span style="mso-spacerun: yes;"> </span>Just be sure to warm up and do it gently if you are older or prone to injury (the Plyometrics 101 link below gives an example of a less intense workout).</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Check out the links below for plyometrics workouts. And happy hopping, skipping and jumping!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="color: #0b5394; font-family: "Trebuchet MS", sans-serif;"><strong>References</strong></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The first three links show more moderate versions of plyometrics.<span style="mso-spacerun: yes;"> </span>The fourth link is a link to a more vigorous workout.</span></div><ol><li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.youtube.com/watch?v=54_nhVxZQZw"><span style="font-family: "Trebuchet MS", sans-serif;">P90x Plyometrics</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, You Tube, Worldandmaerekoo - Watch this video and you’ll get double the fun by watching two average guys going through the routine. They don’t do complete reps, but you’ll get the idea.</span></span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.youtube.com/watch?v=g6HnAXJCRd8&NR=1&feature=fvwp"><span style="font-family: "Trebuchet MS", sans-serif;">P90X Week 3 Plyrometics</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, YouTube, EboniqueAmazon – Another video of an average person (Ebonique Amazon) going through the P90X routine. </span></span></span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.youtube.com/watch?v=w07Ga4DduHo&NR=1"><span style="font-family: "Trebuchet MS", sans-serif;">Plyometrics 101</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, YouTube, FabsCyberFitness – Follow the woman if you want a gentler version of the routine. </span></span></span></span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.blogger.com/"><span style="font-family: "Trebuchet MS", sans-serif;">Plyometrics Circuit<span id="goog_564915305"></span></span></a><span style="font-family: "Trebuchet MS", sans-serif;">, YouTube, ironbird 99 <span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">– For those who want a more vigorous Plyometric routine. </span></span></span><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Cooper, Bob. "</span><a href="http://www.runnersworld.com/article/0,7120,s6-238-263-266-9791-0,00.html"><span style="font-family: "Trebuchet MS", sans-serif;">Plyometric Power</span></a><span style="font-family: "Trebuchet MS", sans-serif;">." Runner's World: Running Shoes, Marathon Training, Racing. Rodale Press, Aug. 2004. Web. 08 May 2011 – Includes <span style="mso-spacerun: yes;"> </span>12 drills for runners who want better balance, increased speed and more agility.</span></span></div></li>
<li><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Davies, Phil. "</span><a href="http://www.sport-fitness-advisor.com/plyometric.html"><span style="font-family: "Trebuchet MS", sans-serif;">Plyometric Training... Programs & Exercises for Power</span></a><span style="font-family: "Trebuchet MS", sans-serif;">." Phil Davies' Sports Fitness Advisor - Get Fit for Sport & Life. Sporting Excellence, Ltd. Web. 08 May 2011 <span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">– Includes links to two articles on the effectiveness of plyometrics plus links to specific plyometric exercises.</span></span></span></span></li>
<li><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></span></span><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Quinn, Elizabeth. "</span><a href="http://sportsmedicine.about.com/od/sampleworkouts/a/Plyometrics.htm"><span style="font-family: "Trebuchet MS", sans-serif;">Plyometric Exercises – Using Plyometric Exercises to Build Speed and Power</span></a><span style="font-family: "Trebuchet MS", sans-serif;">." Sports Medicine, Sports Performance, Sports Injury - Information About Sports Injuries and Workouts for Athletes. About.com, 8 Dec. 2008. Web. 08 May 2011 – A description of Plyometrics with references to safety research and safety tips.</span></span></span></span></span><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></li>
</ol>MistysMom811http://www.blogger.com/profile/06685438308554244925noreply@blogger.com2