Thanks to all who generously participated in my last survey, "Health Into The Future". Here are the results. Who participated: Male under 40 0.0% Male over 40 10.3% Female under 40 13.8% Female over 40 75.9% Here's what they had to say: 1. Have you ever given thought to your health and mobility 20 years into the future? Yes Frequently 41.4% Yes Sometimes 55.2% No Never 3.4% 2. Have you ever considered the fact that one day to you would need long term care? Yes Frequently 10.3% Yes Sometimes 48.3% No Never 41.4% 3. Do you choose your foods with the understanding that nutrition may have an impact on your long-term health? Yes Always 10.3% I am aware of the value of nutrition and eat healthy foods most of the time 82.8% I do not pay attention to the nutrition content in foods 6.9% 4. In a typical week, how many times do you exercise? Among 29 participants who answered this question: 3/29 - 0 days, 1/29 - not enough, 5/29 - 2 days, 6/29 -3 days, 7/29 - 4 days, 4/29 - 5 days, 1/29 - 7 days, 2/29 - 7 days (a little), 7 days (short duration workouts) (LO comments- Based on the different responses it is evident that those who are exercising regularly have differing routines. Some exercise everyday for shorter periods, while others exercise a few times a week hitting it a little harder—whatever works and is enjoyable becomes your way of life. Those who are not exercising at all- if your endurance is low or you just do not enjoy exercise even small and moderate amounts of daily physical activity lead tom improved health. It does not have to be structured, but you need to move your body. 6. Do you think of your long term health when you exercise? Yes 62.1% No 37.9% 7. Do you eat food for improved mental function? Yes 20.7% No 37.9% Sometimes 41.4% 8. Do you drink diet soda? Yes 3.4% No 69.0% Sometimes 27.6% 9. How much water do you drink? One 8 oz. cup per day 6.9% Two-Three 8 Oz. cups per day 34.5% Four to Six 8 Oz. cups per day 41.4% At least Eight 8 Oz. cups per day 17.2% 10. Do you eat white or whole grain bread on a regular basis? Mostly white bread 11.1% Mostly whole grain bread 88.9% This site is dedicated to providing sound advice for healthy living. Please check in for tips to help you to live a fitter, healthier lifestyle.
TODAY I write in the truest fashion of the blogger- to spill my guts, rant, and get some stuff off my chest. We don't all need to be skinny minnies but we do all need to treat our God given bodies with respect and nurture it with foods that promote health- these foods are: fruits, vegetables, whole grains, lean protiens and a minimal amount of junk foods and sweets. Regular exercise is not just about wearing a swimsuit in public. It is about conditioning your heart- the very heart that has the life sustaining, formidable task of keeping us alive. Respect it. Love it. Give it exercise and feed it healthy foods. Don't clog the highways it needs to do its job to circulate your blood. (Think about a bus trying to get around double parked cars on Lexington Avenue.) Clogged arteries disrupt the flow of blood- sometimes taking it to a complete stop- hence a heart attack or stroke!! FOOD IS FUEL FOR THE BODY. Nutrition makes every cell in the body do its job. It REALLY is Simple- The body is alive and needs live nutrients. PERIOD. Your car doesn't run on milk- it runs on gas. Our bodies cannot run on junk! We need to provide it with nutrients. Years ago a doctor in Italy told me- (no one can dispute the fact that the Italians have it right when it comes to food) DO NOT EAT PROCESSED FOODS. That advice is better than any medicine anyone can ever prescribe me after I am already ill. AFTER THE FACT can be too late. After we have cancer (the types that can be prevented) After we have diabetes (the type that can be prevented) After we (with healthy thyroids and metabolism) gain so much weight that it is impossible to exercise and we compromises our quality of life and put our health in jeopardy. Thank God there is medication to treat disease and save lives, but prevention keeps the quality of life going and avoids the need for medications we need after we are already ill. After is complicated, painful, stressful and costly. Before- can make a difference. Before- we can prevent. Before- is NOW. WHO DO WE BLAME? THE MEDIA? THE MEDICAL PROFESSION? OURSELVES? OUR PARENTS? Let's stop blaming and start changing. Medical professionals need to be educators and facilitators of heathy lifestyles. Some physicians could play a larger role by advocating for a healthy lifestlye before handing out prescriptions. Just saying to your patient "You should lose weight" is NOT ENOUGH. Nurses are so overworked with being assigned too many patients for one person to handle and doing medication pass on hospital floors that they do not have time to do important counseling and lifestyle education upon discharge. I know this from experience. I am a girl on a mission and my mission is to get the word out. It starts at home, in the schools, in the work place. It starts in our own refrigerators. I wrote a really good book on the subject. It doesn't have any steamy sex scenes, but being healthy and fit can definitely help your sex life! (Since sex sells I figured I'd throw that in!) Be Wel! Laura Friday, February 3rd is National WEAR RED DAY. Wear Red and show your support for women’s heart health. Make it your mission to fight heart disease in women.
While women get yearly pap smears and mammos they do not often associate themselves as having risk for heart disease and stroke. Women work hard and in many cases manage the household and family affairs while holding down a fulltime job. WE ARE AT RISK. When I saw this video I guiltily acknowleged that I have cooked dinner, and thrown laundry in the washer while making business calls. I realized that I, like the woman in the video might consider delaying a call for myself to 911 for because I wouldn't want the EMT''s to think I am sloppy. (Heaven forbid!) I know this because I straighten the house before going out in case we get robbed. ( ??? ) I know. Check out Elizabeth Banks, director and star of “Just a Little Heart Attack,” a new short film from Go Red For Women. The little film is about a supermom who takes care of everyone but herself, and learns the lesson that she better look at herself as well. Just a Little Heart Attack http://www.goredforwomen.org/?popup=little-heart-attack Sign up with the Americna Heart Association for newsletters and a free Red Dress Pin to wear every year on National GO RED DAY by opening this link. https://www.goredforwomen.org/registration.aspx Heart disease can affect women of any age. That’s why it’s so important to make healthy lifestyle choices to reduce your risk for heart disease and stroke. Learn how to reduce your risk for heart disease http://www.goredforwomen.org/ReduceYourRisk/index.aspx Excerpt from "Get Fit To Go- Motivation to Exercise and be Healthy!" Unltd. Publishing LLC, Fit To Go H&F Copyright 2010 May not be reprinted without the author's permission. Feel free to try it though! Staying motivated is the biggest challenge "Every New Year’s Eve folks gather together to reflect on their lives and proclaim to make changes for the better. In between bites of cheesecake we ease our guilt with a firm promise that in the New Year we will lose weight and exercise once and for all. While the champagne is still bubbling, we look ahead to thinner, healthier days. More often than not, our good intentions are swept away in the morning with the confetti. Have faith. Next year can be the year of your success. Starting now. The key to getting fit is sticking with an exercise program year round. Do what you can, whenever you can, for the good of your health. Knowing that you can prevent a variety of diseases caused by a poor diet and a sedentary lifestyle is a strong incentive to exercise. " Tips: Make small changes each day. Change habits one at a tim.: Use extra virgin olive oil and vinegar or lemon instead of creamy salad dressings. Use jam on your bagels and toast instead of butter or cream cheese. Eat whole grain breads instead of bread made with refined flour. Eat lots of fruit and vegetables each day. Use skim milk insteqad of whole milk Get out for a walk as often as possible. Drink lots of water. Eliminate or limit soda. Avoid sugar as often as possible. As I watched a group of children play I cringed as one of them coughed a very productive cough into her hand. She quickly resumed playing with the rest of the gang. On one hand it was a good thing that she returned to play- it meant she felt well enough to be active. On the other hand, upon returning home, in typical 'General' Mom fashion, I ordered my own child to the sink for a good hand scrubbing. Handwashing is one of the most effective ways to prevent the spread of germs! Get the word out! When we cough or sneeze into our hands every surface and person we touch with our hands come in contact with our germs. Handwashing reduces the risk of diseases being transmitted in this manner. Let's all aim for a healthy winter. Regular exercise and a nutritious diet rich in fruits and vegetables are immune system boosters. Here are some other natural ways to prevent colds and flu:
Is your waistband feeling a bit tight after Thanksgiving? Feeling a little heavier and sluggish? This week you may want to plan to add a few extra minutes to your cardio workouts and some extra sets to your weight training regimen. I know I took in a little (ok, a lot) more fuel than my body needs- blame it on the coconut pie (why blame myself?)- and now I must put in some extra exercise to burn additional calories. Or, I can get disgusted witho myself when alll of my favorite winter clothes are suffocating me. (I've been good at that.) Best approach? I say work it off now before the 2-3 pounds from last week turns into 6-8 pounds by New Years.
If you are already in a workout routine kick it up a notch and get the most out of your time at exercise classs or the gym. If you are not engaging in regular exercise, this is a great time to start- a time when weight gain may be inevitable with holiday parties, or extra glasses of vino with good friends is starting up in full swing. Make a commitment to exercise when you can, and if you miss a few sessions, jump right back into it. Thirty minutes a day 3 times a week is enough to bring on changes. Do more when you can. You may just get hooked! Start today by going for a walk. Walk ten minutes in one direction and then walk back. There! Twenty minutes. Done. The more you do, the more you can do! Excerpt from Get Fit To Go: Motivation to Exercise and Get Healthy! Keep Pounds at Bay While Socializing Dining out with friends or attending social and holiday functions is a reason to eat, drink and be merry. Who can resist? With extra food onsumption and late hours spent socializing we may be taking in excessive amounts of calories and exercising less. Think of all of those extra calories we consume while we absentmindedly munch on chips as we chat with friends and loved ones. Fill up on salads and raw veggies before trying the other foods. You will curb your appetite with healthier foods and eat less of the fattening fare. Can’t resist the gourmet delights? You’re only human. Limit your quantity. If you are drinking alcoholic beverages try those that are less fattening, such as white wine and light beers. Most caterers understand dietary concerns. When ordering a meal or planning your own affair ask for lighter foods. The meals can still be delicious and filling without being fattening and unhealthy. Save the calories for dessert, if that’s your pleasure. Weddings, social events and holiday parties are not everyday affairs. The sights and smells of delicious foods are tempting. Bingeing will only lead to weight gain and discouragement. Have the strawberry shortcake, if you can’t resist, and make up for it by eating lighter for a few days before and after a fattening event. Making your list and checking it twice? Giving the gift of health is priceless!
Have you or someone on your gift list been told by a doctor that you need to lose weight and exercise because you have, or are at risk for diabetes, high blood pressure, heart disease or another chronic illness? "Get Fit To Go" is practical, sensible, and easy to read. Gaining weight year after year and not feeling much like the person you used to be? Nip it in the bud! Add energy and quality to your life into middle age and the golden years, improve your self esteem, and reduce the need for medications for illness which can be prevented by lifestyle changes. You can do it! I will help you. One of the many things that makes this book different from others is that I include my web address in my book and am available to answer readers personal questions about health and wellness. Also available on Amazon with Super Saver Shipping AND available on KINDLE. There are limited quantities of DISCOUNTED copies available on author's site http://www.fittogohealthandfitness.com/get-fit-to-go--the-book-buy-your-copy-here.html On November 17 The American Cancer Society is marking the 36th Great American Smokeout by encouraging smokers to use the date to make a plan to quit, or to quit smoking on that day. In my book Get Fit To Go, I wrote about my own battle with quitting cigarettes. It is a reprint that I wrote as a newspaper columnist the week my mom died from lung cancer. Interestingly it was also the very last article I wrote for the paper as a weekly columnist. In some way I think my mom was using her power in heaven to move me along in my career. I plunged headfirst into nursing school!) Here is the article: Join the Unhooked Generation - Kick the Habit with a Fix of Exercise Ironically, the last article I wrote in my regular four year column was dedicated to my mom, as seen in the byline: This article is dedicated to the memory of my mother, Veronica O'Reilly, who passed away on April 25 from complications of lung cancer. ... Those of you, who smoke, please don’t ditch me here. Hang in with me. I write this with love in my heart. To prove that I understand the powerful urge to smoke I am coming clean and outing myself. I was a smoker, and it was my love of physical activity that inspired me to quit for good. Physical Activity Can Make It Easier To Quit Smoking Lung Cancer is the leading cause of cancer mortality among both men and women. According to the American Cancer Society smoking causes about 87% of lung cancer deaths.* Smoking is the cause of a host of other diseases, including emphysema, heart disease and vascular disease. Quitting at any age can lower your risk of developing lung cancer, even if you have smoked for many years. Quitting is not easy. Nicotine, the drug fond in tobacco, is highly addictive. The habit is so powerful that after experiencing the loss of a loved one from emphysema or lung cancer, some people still cannot kick the habit. Even if they want to, and know they need to. The best advice is never to start smoking, but for those who already smoke, quitting is one of the hardest habits a person will ever need to break. Ask anyone who has nicotine fits between smokes, or has ever tried to quit. In fact, ask me. In an effort to convince others to quit and prevent young people from starting, I share my personal experience with smoking cessation. I know how difficult it is. I started smoking when cigarettes were fifty cents a pack and teenagers were permitted to purchase cigarettes in a grocery store. Television commercials glamorized smoking, and hunky mustached men on horseback on billboards made it ‘too cool’ not to smoke. I smoked for a few years and during that period in the ‘70’s and ‘80’s I had many bouts with bronchitis. I quit several times- only to reconstruct broken cigarettes that I crumpled during my vows never to smoke again. I urge smokers not to give up- keep quitting until you have quit for good. Mark Twain said, “Quitting smoking is easy. I’ve done it a thousand times” It was physical fitness that helped me make the best decision of my life- giving up cigarettes. I have not had bronchitis since. I was a young woman of twenty six and came home from work to find the elevator in my Manhattan high-rise out of order. Forced to climb the twenty five flights of stairs to my apartment, I stopped every couple of flights to catch my breath I needed no further convincing, as I always loved physical activity and was astounded by the proof of my limited pulmonary function. I quit for good and took up running. I replaced a bad habit with a good one. The natural high that comes from completing a workout also kept cravings at bay. I also found it impossible to smoke if I was jogging or shooting hoops. One day the cravings went away forever. Instead of nicotine I craved exercise and oxygen in my lungs. I did not gain weight as a result of breaking the smoking habit. Exercise kept my metabolism up and my waistline down. As little as 30 minutes of exercise a day will help fight the urge to smoke, and help you to build physical strength and endurance. You can add years to your life, and quality to those years. The American Cancer Society offers the following tips to help you stop smoking: · When you decide to quit- do not smoke. This means at all- not even one puff. · Keep active- try walking, exercising or doing other activities or hobbies. · Drink lots of water and juices. · Begin using nicotine replacement if that is your choice. · Attend stop-smoking class or start following a self-help plan. · Avoid situations where the urge to smoke is strong. · Reduce or avoid alcohol. · Think about changing your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place or eat different foods. * These statistics and guidelines were posted on the ACS website at the time this original article was written in April, 2007. Every action starts with a thought. Why not use the next couple of weeks to start thinking about your plan to quit? Visit The American Cancer Society http://bit.ly/bRpUzN for valuale smoking cessation tips to help you put your plan into action. As I shut down the computer after drafting this blog I unwrapped a Reese's Peanut Butter Cup. 'Hypocrite" I thought. But I ate it anyway realizing that I only indulge in my Reese's addiction once a year at Halloween. That's the reason why I waited until the day before Halloween to buy them. I know I am weak in the face of the peanut butter and chocolate combination. I washed my Reese's down with low fat milk followed by a tall glass on wtaer. Today I had a fruit and nut bar and an apple so far. The Reese's didn't 'do me in' and I did not fall off the healthy diet wagon forever after my little indulgence. Whew! Healthy diet is the staple and candy is the occasional treat. At least that's how it ought to be in real life right? Are you always on a ‘diet’ but never lose weight, or put any weight you lost right back on as soon as you resume your regular eating habits? Nutrition and diet are a way of life, and it is what you do long-term, and on a usual basis that impacts your health and your weight. Our bodies require balanced nutrition to provide our cells with vitamins and minerals, healthy amounts of healthy fats, (fat is high in calories), carbohydrates and energy, and essential building blocks (amino acids which we get from protein). When we get enough nutrients our metabolism and immune systems function better and we have energy to carry us through the day- a day which should include some physical activity. Physical activity builds muscle, strengthens the cardiovascular system and burns calories. The bottom line for successful weight loss is this basic formula: calories out > calories in. If we eat more calories than we need then the result is weight gain. We create a ‘deficit’ of calories by decreasing our intake by eating smaller portions and more low calorie foods (I.e., fruits and veggies), and increasing the body’s demand for energy with physical activity and exercise. There are lots of diet books on the market. Some books have good recipe ideas and sensible advice and others offer quick fixes. The best diet is the one that includes a balance of nutritious, wholesome foods in moderation. So today it's lots of water, fruits and veggies. Then after my little one finishes Trick-or-Treating I will CHECK his candy for him to make sure it is safe for him to eat. He figured it out a long time ago that Reese's are safe to eat, but they always wind up in a separate pile near mom and never make it back into his candy bag. Feeling stressed out?!!
Sometimes we don’t notice how much stress is affecting us, even as i tbegins to take a toll on our well-being. Stress is a normal physical response to events in your life. When you sense danger the body’s defenses kick into the “fight-or-flight” reaction, known as the 'stress response'. If you are constantly feeling stress the fight-or-flight response does not have time to slow your stress levels down. This can become harmful to your health and quality of life. The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” For total health, along with good nutrition, regular exercise, and routine physical exams, we need to tend to our mental and emotional well being to reduce the stress in our daily lives. Although we may not be able to control stressors in our lives or in the environment, we CAN develop skills to help us to deal with stress. Here are some examples of activities that help us to relax and maintain focus.: Regular Exercise- Physical Activity Yoga and Stretching Deep Breathing Guided Imagery and Mindful Meditation Adequate Sleep Leisure Activities A balance of rest and physical activity and good nutrition help to reduce stress and stress related illness. http://www.goredforwomen.org/?popup=little-heart-attack SUPERWOMAN DOES NOT EXIST. THERE IS NO SUCH THING AS HAVING IT ALL OR DOING IT ALL. IT WILL TAKE ITS TOLL. WOMEN HAVE BABIES, MAINTAIN HOUSEHOLDS, HOLD DOWN JOBS- SOMETIMES ALL AT THE SAME TIME. iF YOU ARE A FAN OF LIFE, THIS VIDEO CAN SAVE YOURS. iF YOU ARE A FAN OF THE TALENTED ELIZABETH BANKS (AVERY ON 30 ROCK) YOU WILL EJNOY THIS THREE MINUTE VIDEO EVEN MORE. THE AMERICAN hEART ASSOCIATION AND Go Red For Women presents: ‘Just a Little Heart Attack’. IF SHE REMINDS YOU OF YOURSELF IT'S TIME TO SLOW DOWN! The national Cancer Institute recommendations for screening mammograms are: Women age 40 and older should have mammograms every 1 to 2 years. Women who are at higher than average risk of breast cancer should talk with their health care providers about whether to have mammograms before age 40 and how often to have them. Be in the know. To learn more go to: http://www.cancer.gov/cancertopics/types/breast Go to this link and the American Cancer Society will send you a reminder to make a mammogram appointment!
http://acsremindme.com/hma/modify_subscription.php?CID=288 National Breast Cancer Awareness Month is an opportunity to promote screening and early detection of breast cancer. Everyone is invited to raise awareness and to encourage every woman in your life to get regular mammograms. Many of us have been touched by breast cancer in some way during our lives. My family has, and we know how its impact changes lives forever. Though we live in a fast paced society with busy lives and hectic schedules, it is important to take time out to care. Do it for yourself and for those who care about you and depend on you. You have a better chance of surviving breast cancer if it’s found early. Talk to a doctor about your risk for breast cancer, especially if breast or ovarian cancer runs in your family. Your health care provider can help you decide when and how often to get a mammogram. Although certain lifestyle habits, the ones I preach on a regular basis! (regular exercise, limiting alchohol use, maintaining a healthy weight, among others) are linked to lowering your risk of developing breast cancer, there is no sure way to prevent it. Getting regular mammograms and breast exams is important because these tests can detect breast cancer early, when it is treatable. I do not know a soul who enjoys getting a mammo- It is uncomfortable, it takes time, and is a pain in the neck...but JUST DO IT!!!!!! If you do not have insurance the National Cancer Institute can direct you to a local resource for low-cost mammograms. Call them toll-free at 1-800-4-CANCER. Not to be Debbe Downer (womp womp) but sometimes a picture is worth a thousand words- words that can prompt a person to change his or her diet and get regular exercise! September was National Cholesterol Awareness Month. What are your numbers? Screening is an important part of health care. When we get a reading that is outside of the normal range, it is an opportunity to learn what we can do to achieve optimal health and take necessary steps to begin the process. Fit Tio Go Tip Page has helpful dietary tips to lower cholesterol. Walking is an activity that everyone knows how to do. We all applauded ourselves and received applause around our first birthdays for being able to do it without falling down and going 'boom'. It was a newfound independence...and it still is. It requires no equipment other than a good pair of walking shoes and a well lit and safe terrain. It is safe for the joints and builds muscle in the lower body, which in turn strengthens the long bones of the legs. To get the most health benefits from exercise you should work at a moderate to vigorous level. The brisker you walk, and the longer the duration, the more calories you will burn. Walking is an aerobic activity. Combining aerobic exercise with a strength training and flexibility regimen promotes optimal fitness. If you have been sedentary for a long time or are new to exercise, see a physician before starting any new exercise program. It is best to start out slowly and increase the intensity and duration of your walking routine week by week as you build endurance and strength. Autumn is a great season for walking. Crisp weather and changing foliage offer a great incentive to get out, move your body, and clear your mind. Of course staying motivated is the biggest challenge. See chapter 1 in my book, "Get Fit To Go" to learn the key to staying fit all year long. Check out the newest recipe on the healthy eating page!
Grilled Personal Vegetable Pizzas A satisfying nutritious meal the entire family can enjoy - together or on their own. |
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