Bodies By M.E.

Mary Ellen — Wed, 10 Mar 2010 11:38:10 +0000

The key is not the “will to win” – everybody has that. It
is the will to prepare to win that is important. ~Bobby
Knight

PHYSICAL BENEFITS OF EXERCISE AND BEYOUND

Mary Ellen — Tue, 09 Mar 2010 20:30:53 +0000

Great info!

http://online.wsj.com/article/SB10001424052748704350304574638331243027174.html

AGAVE NOT SO SWEET!

Mary Ellen — Thu, 04 Mar 2010 11:41:07 +0000

As I make my way through our local health food store I seem to always stop in the natural sweetener aisle to see if a new product arrived on the market. Usually what I find is it’s all the same from my last visit. What you will find is agave, maple syrup, sugar and honey.

Agave seems to be getting all the buzz and many consumers have replaced their usual sweetener with agave nectar. Agave nectar is derived from agave nectar plant and has become popular because of its low glycemic index.

A study in the January issue of the Journal of the American Dietetic Association reported that agave is not as wonderful as we may think. Researchers who evaluated the total antioxidant content of 12 different natural sweeteners were surprised by the low antioxidant level found in agave when compared with other sweeteners. The ingredients of agave consisted of refined corn syrup, sugar and contained the least level of antioxidants of the sweeteners compared.

The sweeteners with the highest level of antioxidants- dark and black strap molasses, maple syrup, brown sugar and honey. Honey was the overall winner!

SURPRISE

Mary Ellen — Thu, 25 Feb 2010 15:35:42 +0000

Moderate alcohol use has been getting some good press recently. A new study as part of the Diabetes Prevention Program examined the association between alcohol consumption and diabetes risk factors in more then 3,000 participants. All subjects had impaired glucose tolerance, elevated fasting glucose levels and a body mass index of 24 or greater.

Surprising after one year study period, high alcohol consumption was associated with lower insulin secretion at any level of insulin sensitivity; there was also a lower incidence rate of diabetes with higher alcohol consumption.

Heart Healthy Habits

Mary Ellen — Tue, 16 Feb 2010 16:46:27 +0000

February is National Heart Month and matters of the heart is one of my favorite topics. The American Heart Association and people like me spend oodles of time encouraging people to take responsibility for their health by controlling their risk factors. After all if you don’t make time for your health you will make time for illness, I guarantee it! Here are some basic steps I think we can all work into our day.

Quit smoking- If you smoke this is the most important step you can make. Smoking doubles you chance of having a heart attack and increases the chance of dying from it by 70%; it is also the leading cause of sudden cardiac death.

Reduce total cholesterol- 1% reduction in total cholesterol = 2% – 3% risk of a heart attack.

Control / Avoid hypertension- Lifestyle changes such as reducing salt intake, alcohol and calories can make help control blood pressure.

Exercise- Benefits of exercise are endless. A vigorous exercise program reduces CAD by forcing your heart to work harder becoming more efficient, raises HDL, prevents diabetes and reduces stress.

Maintain a healthy body weight-Obesity increases the risk of developing chronic diseases such as CAD, diabetes, hypertension.

Avoid/Control diabetes- Lifestyle management such as exercising and weight control improves the utilization of blood sugar and prevents the onset of diabetes and CAD.

Red wine in moderation.

Take low-dose aspirin (81mg) daily- Low dose aspirin can reduce heart attack risk by one third. Be sure to consult with your physician.

Great information!

Mary Ellen — Tue, 16 Feb 2010 15:56:07 +0000

I was reading my professional journal and came across this article, it has some great information. Enjoy!

http://www.ideafit.com/fitness-library/weight-training

LOVE THIS MAN!

Mary Ellen — Thu, 11 Feb 2010 21:46:34 +0000

IDEA Health & Fitness Association Nutrition gem of the day for your clients from author Michael Pollan: “If it came from a plant, eat it; if it was made in a plant, don’t.”

Mary Ellen — Wed, 10 Feb 2010 16:21:35 +0000

Johns Hopkins Health Alert

Is White Wine Good For Your Heart?

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In this House Calls column from a recent issue of our Health After 50 newsletter, a reader asks: Is white wine as “heart healthy” as red wine? Here’s what you should know about the heart health benefits of white wine.

The answer is probably — though researchers continue to debate the question. Some studies have indicated that red wine is modestly better for the heart than white wine (or beer or spirits) because it contains resveratrol — a polyphenol (plant chemical) associated with cardiovascular benefits, including reduced risk of heart attack.

Resveratrol is found in the seeds and skin of grapes, which are crushed together with the pulp to make red wine. White wines, on the other hand, are made with just pulp and therefore contain very little resveratrol. But recent studies have shown that the pulp does contain other polyphenols that may be heart healthy.

Moreover, although red and white wines differ in polyphenol composition, both contain similar amounts of alcohol — which is known to increase level s of HDL (”good”) cholesterol and prevent blood clots. And observational studies have found that drinking any type of alcoholic beverage in moderation has the potential to reduce the risk of a heart attack. (”Moderate” generally means no more than two drinks per day for a man and one drink for a woman. In most studies, “a drink” is the equivalent of about 5 oz of wine.)

Remember, too, that most experts don’t advise nondrinkers to start consuming alcohol to improve their heart health. There are better ways to accomplish that — starting with diet and exercise to control your blood pressure, cholesterol, and weight. Drinking should never be a substitute for these measures.

Posted in Healthy Living on February 10, 2010

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KEEP IT SIMPLE!

Mary Ellen — Wed, 03 Feb 2010 15:47:52 +0000

I love this time of year because there is a huge focus on wellness. As I read my local paper and store adds what comes to mind is that we make way to much out of staying healthy. Eating right and incorporating exercise into our day should not be all that complicated. However with rising obesity rates, chronic lifestyle related disease, and ever increasing health care costs, I guess it is. The message that I try to get across to my clients and all who will listen is to keep it simple. Doing what you can without causing a major life disruption may lead to greater compliance.

Here are some really simple rules that you can work into your own lifestyle makeover.

Do not drink regular soda ever. Try unsweetened beverages such ice tea, flavored water or some good old fashioned plain water.
Eat breakfast no matter what even if it’s a piece of fruit or a protein shake.
Use a healthy oil when cooking such as olive oil or canola oil. Really go for it and add some flaxseed oil to your salad .
Enjoy your food, shut off the TV, computer, and ignore phone calls.
Stay away from white- white flower, sugar, and white potatoes.
Salads can be unhealthy, practice caution and ask for your dressing on the side.
Choose skim or low-fat dairy products.
When dinning out bring half your meal home.
Buy smaller plates.
Avoid alcohol or limit moderate consumption to the weekend.

Good Luck!

TIP OF THE DAY!

Mary Ellen — Thu, 21 Jan 2010 18:04:41 +0000

Belly laughs- researchers have found that a good hearty laugh that brings you down to your knees can burn up to 40 calories in 15 minutes and increase metabolism 10%-20%.

SIP TO YOUR HEALTH

Mary Ellen — Tue, 19 Jan 2010 16:54:56 +0000

Small lifestyle changes can make considerable difference in our health. Making a change such as adding green tea to your diet can be very beneficial promoting significant improvements in our health.

It’s high in antioxidants, prevents cancer, heart disease and improves bone health.
High in polyphenols that reduce inflammation and improves immune system function.
Studies have proven green teas antibacterial ability to fight infection even against drug resistant super bugs.

Instead of reaching for soda or a sugary drink think again and try green tea, hot or cold!

OLD HABITS DIE HARD!

Mary Ellen — Thu, 14 Jan 2010 16:15:10 +0000

Despite our best intentions old habits die hard. The compulsion to repeat bad habits is common for many reasons. We tend to repeat what we feel comfortable with, as a result change is hard. When lifestyle changes are needed I am a firm believer that it all starts with our thoughts. By taking the time to think about your desired lifestyle changes and goals will help to isolate changes that need to be made. My advice is to always work smarter not harder.

Tools to help change those bad habits.

Own the habit- Be honest with yourself.
Goal set- What behaviors need to be modified or changed in order to reach your goal?
Go cold turkey- Sometimes it is just easier not to have the temptation around. For example, if you really love rocky road ice cream just don’t buy it. After awhile you won’t even miss it. Remove the temptation.
Substitution- Replace the evil temptation with something healthier.
Reinforce and encourage your positive changes.
Keep a behavior modification log. I always find that writing down behaviors whether good or bad helps to keep us honest.
Reward- at the end of the week give yourself a great big reward.

GOOD LUCK!

TAKING CARE OF THE TROOPS!

Mary Ellen — Thu, 07 Jan 2010 11:47:21 +0000

The U.S. Army is implementing an emotional resiliency training program for it’s solders to ensure to insure that their emotional health receives as much attention as their physical health. Brigadier General Rhonda Cornum, PhD,MD, director of the Army’s Comprehensive Soldier fitness Program, all 1.1 million soldiers, including active duty troops, reservists and National guard members, will receive the training. The purpose of the program is to improve combat performance and to avoid post-traumatic stress disorder, depression and suicide, according to The New York Times.

The comprehensive soldier program is about addressing the needs of the whole soldier and establish a starting point from a health preventive model as opposed to dealing with the fall out after the damage has already occurred..

Johns Hopkins Health Alert 15 Tasty Ways to Eat More Fruits and Vegetables

Mary Ellen — Tue, 29 Dec 2009 14:09:50 +0000

Study after study reports that when your diet is high in fruits and vegetables — which are the richest natural sources of vitamins, minerals, and fiber — you are doing the best you can to protect your heart and help prevent many diseases, including cancer. Yet, approximately 90% of Americans fail to meet the government’s recommendations for fruit and vegetable consumption.

In light of the mounting evidence that fruits and vegetables offer even more health benefits than previously understood, it makes good sense to increase your intake of these foods and explore a wider variety of the fruits and vegetables.

An apple a day may “keep the doctor away,” but you’ll be doing your body a favor if you sometimes snack on other kinds of produce — kiwifruit, blueberries, carrots, pomegranate juice, or dried apricots, to name just a few. If you don’t already eat at least two cups of fruit and three cups of vegetables every day, consider the following heart-healthy tips:

Heart Health Tip 1. Stock up on fresh fruits and keep them accessible on your countertop or visible in your refrigerator.
Heart Health Tip 2. Add fresh or dried fruit to your breakfast cereal.
Heart Health Tip 3. Thaw frozen berries and add them to plain or vanilla yogurt for a snack or dessert.
Heart Health Tip 4. Have a six-ounce glass of 100% fruit juice with your breakfast.
Heart Health Tip 5. As thirst-quencher or a mealtime beverage, make a “spritzer” by adding 100% fruit juice to sparking water or seltzer.
Heart Health Tip 6. Enjoy a fruit smoothie made by blending low-fat milk or yogurt with fresh or frozen fruits.
Heart Health Tip 7. Bring dried fruit (raisins, apricots, cranberries, apple slices) to work for mid-morning or mid-afternoon snacks.
Heart Health Tip 8. Add tomatoes, onions, peppers, and/or mushrooms to an egg-white omelet for a hearty breakfast or brunch.
Heart Health Tip 9. Chill small cans of vegetable juice to snack on at work.
Heart Health Tip 10. When dining out, start your meal with a salad.
Heart Health Tip 11. When making or ordering a wrap or sandwich, include lettuce, tomatoes, cucumber, and other raw vegetables.
Heart Health Tip 12. Add raisins, grapes, or apple slices to your salads.
Heart Health Tip 13. Make a big pot of vegetable soup on the weekend and freeze it in single-portion containers to reheat for a quick weekday lunch or supper.
Heart Health Tip 14. Make your own pizza (you can buy ready-to- use dough at a pizzeria or supermarket) and top it with mushrooms, onions, broccoli, spinach, or eggplant.
Heart Health Tip 15. Double the portion of vegetables you already eat at lunch and dinner.

Posted in Heart Health on December 11, 2009

Mary Ellen — Wed, 09 Dec 2009 22:53:38 +0000

~ Health is the thing that makes you feel that now is the best time of the year. ~

Franklin P. Adams