Fitcorp Health News

Stress in the Workplace: A Costly Epidemic

2010-05-24T09:00:00.001-04:00

Three out of every four American workers describe their work as stressful. And the problem is not limited to these shores. In fact, occupational stress has been defined as a "global epidemic" by the United Nations' International Labor Organization.

While the physical effects of this epidemic are often emphasized, the economic consequences also are alarming. Workplace stress costs U.S. employers an estimated $200 billion per year in
absenteeism, lower productivity, staff turnover, workers' compensation, medical insurance and other stress-related expenses. Considering this, stress management may be business's most important challenge of the 21st century. To read more, click here.

Fitcorp is a national leader in the delivery of corporate fitness services. By taking advantage of the Fitcorp Benefit, your company can become healthier and more productive and ultimately reduce your corporate health care costs. To learn how Fitcorp can help you meet your corporate fitness goals, please contact Mike Parent, 617-375-5600 x.114

Obesity A More Costly Workplace Health Issue Than Smoking Workers' weight problems cost companies billions

2010-05-17T09:00:00.001-04:00

Obesity not only takes its toll on health, it also has an impact on a company's bottom line. A new report by The Conference Board, a business research group, finds that obese employees cost U.S. private employers an estimated $45 billion annually in medical expenditures and work loss.

The report examines the financial and ethical questions surrounding whether, and how, U.S. companies should address the obesity epidemic.

"Employers need to realize that obesity is not solely a health and wellness issue," said Labor Economist Linda Barrington, Research Director of The Conference Board Management Excellence Program and co-author of the report.

"Employees' obesity-related health problems in the United States are costing companies billions of dollars each year in medical coverage and absenteeism. Employers need to pay attention to their workers' weights, for the good of the bottom line, as well as the good of the employees and of society," she said. To read the report's findings, click here:

Fitcorp is a national leader in the delivery of corporate fitness services. By taking advantage of the Fitcorp Benefit, your company can become healthier and more productive and ultimately reduce your corporate health care costs. To learn how Fitcorp can help you meet your corporate fitness goals, please contact Mike Parent, 617-375-5600 x.114

Corporations save big

2010-05-10T09:00:00.000-04:00

Studies of big corporations that have been involved in in-depth health promotion and disease prevention programs for several years show big monetary returns on their investments.
A study published in the American Journal of Health Promotion in 1999 showed that the $1.9 million that Citibank spent on a health management program resulted in $7 million savings in reduced medical costs and absenteeism.
Two studies of the first long-term health and wellness program at Johnson & Johnson, covering the years 1990-99, showed $225 overall savings per employee per year since 1995. The articles were printed in the Journal of Occupational and Environmental Medicine in January and May of 2002.
Coors Brewing Co., a pioneer in workplace wellness programs, had a return of $6.15 per $1 invested over six years, according to a study by health care specialist Zoezi Inc. That same study showed Steelcase had a return of $5.80 for every $1 spent over five years, Equitable Life Assurance $5.52 over its first year, and Travelers Corp., $3.40, over its first year. Read more:

Fitcorp is a national leader in the delivery of corporate fitness services. By taking advantage of the Fitcorp Benefit, your company can become healthier and more productive and ultimately reduce your corporate health care costs. To learn how Fitcorp can help you meet your corporate fitness goals, please contact Mike Parent, 617-375-5600 x.114

Company wellness programs improve health, cut costs

2010-05-03T09:00:00.000-04:00

Employee wellness programs just may be the cure for companies struggling to keep up with rapidly rising health care costs.
And proponents say that in addition to saving companies money, the programs are an effective way to help employees live healthier lives.
Jeff and Linda Pond of Virginia even suggest that Linda's company wellness program may have saved Jeff's life.
Two years ago, Pond received a letter informing him that his annual blood test results indicated he might have prostate cancer. The letter advised him to consult his physician.
Pond is now six weeks out of surgery to treat early stage prostate cancer and says things are "back to normal," thanks to Linda's employee wellness program at Quest Diagnostics, which provided the free blood tests that initially detected signs of cancer.
"My cancer would have gone undetected for years, and likely wouldn't have been nearly as treatable as it is," Pond said, adding that early detection saved him from having to go through more intensive -- and expensive -- treatments down the road.
It is this concept of preventative care that spurred the CEO of Quest Diagnostics -- where Linda works as a registered nurse -- to implement the company's wellness program four years ago, said Steve Burton, vice president of health and wellness services at Quest Diagnostics.
The company's voluntary program, Healthy Quest, provides employees, their spouses and domestic partners with a personalized health report -- called Blueprint for Wellness -- based on laboratory testing. The program also provides educational materials, weight-loss support groups, fitness classes, a smoking cessation program and personal counseling sessions. Employees who participate in the free program are given $10 bi-weekly as an incentive, Burton said.
So what's in it for the company?

Fitcorp is a national leader in the delivery of corporate fitness services. By taking advantage of the Fitcorp Benefit, your company can become healthier and more productive and ultimately reduce your corporate health care costs. To learn how Fitcorp can help you reach your corporate fitness goals, contact Mike Parent 617-375-5600 x.114

Exploding Fitness Myths

2010-04-26T09:00:00.000-04:00

Getting Americans off the couch and onto their feet could save an estimated 200,000 lives a year, says the surgeon general. Yet most of us are either sedentary or only minimally active. Confusion may keep many couch potatoes from getting into shape. People still ask questions like: How often should I exercise? (The more, the better, but at least 30 minutes nearly every day.) Does it have to be 30 minutes straight? (No, shorter bouts are fine.) Do I need to go to the gym? (No, walking, dancing, lawn mowing, and gardening are fine, if they're intense enough.) Still, in a world where infomercials, magazines, videos, and friends may give conflicting advice, misunderstanding abounds. To read more click here.

A Complete Guide to Keeping Your Metabolism Strong and Healthy

2010-04-19T09:40:00.000-04:00

Learn everything you need to know to keep your metabolism in check.

Every cell in your body requires energy to function―whether it’s delivering nutrients to your brain, pumping oxygen from your lungs to your muscles during a long power walk, or producing infection-fighting white blood cells deep in your bone marrow. Metabolism is the name for the system by which the body converts the calories in food to energy (blood sugar) to perform these and many other functions.

Many factors contribute to your metabolism, including heredity. You’re born with an internal speedometer that regulates your base metabolic rate (BMR), the pace at which your body uses energy when you’re at rest. BMR accounts for approximately 60 percent of the total energy an average person expends in a day. (The rest is used in digestion, exercise, and non-exercise activities―showering, chopping vegetables, or fidgeting.) “We are not sure what makes people different in terms of metabolism; the genes determining that have yet to be identified, but it’s being explored,” says Gary Miller, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina. Read more

26 Boston Marathon Tips

2010-04-12T09:20:00.003-04:00

Eat things that you’ve eaten many times before your long runs. Don’t introduce foreign foods now; you may pay for it on the race course.
Take that piece of banana offered and chomp on that sports bar handed out at mile 6.
Marathon's are mental. Think you can and you will
Pace yourself correctly
Take into account the weather, the course terrain and how you feel.
Be careful with power gels and energy replacement products, make sure that you have experimented with them previously
Mentally divide the race into sections, this will help you to have something to focus on, other than the finish line 26.2 miles away.
It's okay to walk every few miles. This will give your legs an opportunity to recharge
Gradually cool down after the marathon, to help with the stiffness
Don't waste energy trying to weave your way through the crowd of runners in front of you.
No NEW shoes -- wear shoes that are already broken in
Same thing goes for socks -- race day is NOT the time to be experimenting
Don't go to the first toilets you come to, unless you really need to.
Bring a throw-a-way clothes in the of event of cool temperatures prior to the race. Don't worry the BAA donates them to charity.
Don't forget sunscreen, even though its cloudy you can still get a nasty sunburn. Did I just channel your mother?
Be sure to stretch and do a dynamic warm up at the starting lines, you'll have plenty of time after the bus drops you off and before the start of the race
Drink a combination of sports drink and water
Have dry clothes available at the finish line
Eat a post race snack, you'll need to reload your carb storage
Write your name on your shirt in big letters, that way the crowd can call your name to give you support
Layout your clothing and gear the night before, no need to hunt around for it, in the AM. You'll have enough on your mind.
Take a poncho or a large plastic garbage bag and cut a hole in it for your head in case race day morning is wet. We all know too well the weather in Boston is unpredictable.
Bring a snack and a drink to the race start area, this way you can avoid the 1st, first aid station which tends to get really crowded.
Pinning your gel packets to your shorts waistband, then flip them inside so they don't flop around. In Boston they don't hand out GU until mile 17 and if you can't wait until then you'll need to supply your own.
Take the time to visit the massage folks afterward, again anything to help with the stiffness
Savor the moment! You trained hard and deserved to bask in the glory of your accomplishments! Good luck!

Quick Breakfast Ideas

2010-04-09T15:42:00.002-04:00

Almond-Butter-and-Raisin Sandwich
Prep time: 1 minute

2 Tbsp almond butter
2 Kashi waffles
1 Tbsp raisins

Spread the almond butter on the waffles. Sprinkle the raisins over one waffle and top with the other.
For more quick breakfast ideas click here.

Eat to Beat the Blues

2010-03-29T09:50:00.000-04:00

We’ve all turned to food after a bad day. But instead of reaching for whatever seems soothing, eat something that science shows may truly lift your spirits.

Pick fruit, vegetables, fish and other whole foods. In a recent study of close to 3,500 men and women published in the British Journal of Psychiatry, those who reported eating a diet rich in whole foods in the previous year were less likely to report feeling depressed than those who ate lots of desserts, fried foods, processed meats, refined grains and high-fat dairy products. Previous studies have shown that antioxidants in fruits and vegetables and omega-3 fatty acids in fish are associated with lower risk of depression. Folate, a B vitamin found in dark green vegetables like spinach, beans and citrus, affects neurotransmitters that impact mood. It’s possible that the protective effect of the whole-food diet comes from a cumulative effect of these nutrients, says lead study author Tasnime N. Akbaraly, Ph.D.
Go ahead: order the bagel. In a new study in the Archives of Internal Medicine, people who for a year followed a very-low-carbohydrate diet—which allowed only 20 to 40 grams of carbs daily, about the amount in just 1⁄2 cup of rice plus one piece of bread—experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, whole grains, fruit and beans. Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical. Also, the challenge of following such a restrictive low-carb diet for a full year may have negatively impacted mood, says study author Grant D. Brinkworth, Ph.D. Read more

How to ease back into shape this spring and summer

2010-03-22T09:58:00.000-04:00

After a long winter of reduced activity or inactivity you might be tempted to get outside and train as soon as the weather improves. You may also be tempted to exercise at the same level you did at the end of the last season. But such enthusiasm often leads to early season injuries. If you changed your routine for the winter, you need to get back into shape slowly. Here are some tips to keep in mind as you head out the door this spring.

Slow but Steady. Don’t succumb to the weekend warrior syndrome. Try to get some exercise 3-4 times per week on alternate days. One of the best ways to get injured or sore is to go hard all weekend and do nothing during the week.
Monitor Your Level of Exertion. Use the perceived exertion scale, the talk test, or the heart rate range to help you determine an appropriate intensity level. Stay at the lower end of the scale (11-13) and build up over several weeks.
Increase Your Training Slowly. Increasing training (mileage, time or amount of weight lifted) more than 10 percent per week increases your risk of injury. To avoid this, increase your training gradually over the weeks.
Avoid All-Out Efforts Until You Build a Solid Base of Fitness. Depending upon how much inactivity you had over the winter, it could take as long as 6 weeks to re-establish a solid fitness base. Start your exercise program with slow, steady aerobic sessions. When you add intervals or all-out efforts, make sure you allow enough rest and recovery (at least 48 hours) between those hard effort training days.
Follow a Training Program and Keep Records. If you really want to build back up to optimal fitness, it helps to establish a training plan and stick with it. There are many training programs for all types of sports and having one is not only good motivation, but it helps keep you from doing too much too soon.
Cut Yourself Some Slack. If you took the winter off, don't expect to be back to peak fitness in a week or two. It's ok to go slow and just enjoy being outside again. There's plenty of summer left, so don't worry about going a bit slower in the beginning.
Train With Others at Your Fitness Level. If you can find a few people with the same fitness level and goals as you, it can help keep you progressing at a good pace. Training with those who are farther along will only encourage you to overdo it, get injured or feel ‘behind’ in your training. Workouts with more fit people can be motivating and help you improve, but only after you have a good solid base to work with. Otherwise they can be harmful.
Remember to Have Fun. Keep in mind that this is Spring Training which is a time for fun, light-hearted exercise. You aren't competing and you aren't burnt out yet. So just relax and enjoy your activity.

To view this page in its original form, please visit: http://sportsmedicine.about.com/cs/conditioning/a/032204a.htm

By Elizabeth Quinn, About.com
Updated: February 29, 2008

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

©2009 About.com, Inc., a part of The New York Times Company. All rights reserved.

kb article
--------------------------------------------------------------------------------

Links in this article:
http://sportsmedicine.about.com/cs/strengthening/a/030904.htm
http://sportsmedicine.about.com/od/tipsandtricks/a/10percent.htm
http://sportsmedicine.about.com/od/sampleworkouts/

Ten Ways to Manage Stress Day by Day

2010-03-15T09:40:00.000-04:00

Experiencing ongoing stress - even at low levels - can have a negative effect on your health and well-being. That's why stress management isn't something to reserve only for difficult times, but something to practice daily.

Catching it early - Signs and symptoms such as headache, gut discomfort, tense muscles and fidgety sleep may be early indicators of too much stress. When you feel stress coming on, take a breath and put your stress management techniques into practice.
Exercise - Even a short walk can improve mood and reduce feelings of stress.
Eating well - A healthy diet gives you the energy to handle daily stress. Skipping meals and making poor food choices can contribute to fatigue, greater susceptibility to illness and a general feeling of poor health.
Setting limits - Saying no to some tasks can help make you more productive and successful with the tasks you choose to take on.
Find a friend - Whether listening to you vent your frustrations or offering words of encouragement, friends can provide needed social support. If your friend can make you laugh, all the better, since laughter has been shown to reduce stress and tension.
Pleasant distractions - A good book or a movie can help redirect your thoughts from unproductive worry.
Relaxing - True relaxation involves a feeling of peace of mind. You may find a hobby or certain exercises particularly relaxing. Meditation, prayer or deep, slow breathing are other ways of feeling calm.
Positive thinking - Throughout the day, stop and evaluate the endless stream of thoughts that run through your mind. If they're negative, try to reframe those thoughts in a positive way.
Getting help if needed - If stress is affecting your ability to work or find pleasure in life, seek help from your doctor or mental health provider. Getting outside help isn't a sign of weakness. It takes strength to admit that you may need help - and getting help shows good judgment.

Fitcorp has Personal Trainers that can help design a program to meet your fitness goals as well as your time constraints. For more information, please contact Sam Berry.

Training Around Injury

2010-03-08T10:30:00.000-05:00

By Angelo Gala, Elite Trainer, RKC II

I have fallen and I can’t get up! We all have seen the commercial with the elderly lady who had an unfortunate incident and required the services of a first responder, most likely even more. Being someone too familiar with serious injuries, I can completely empathize how difficult it will be for her to get back up and push her body to its full potential. Most of us don’t realize that doing just that will have so much more physical and psychological benefits that it needs to be done. Now stop making excuses!

First let’s take a step back and look at what happens when we sustain an injury. Depending on the mechanism, type and complexity of the injury any or all of the following physical conditions may be included: bruising, soft tissue (fascial) stretching and or tearing, fractured boney tissue, disrupted cartilage and or disc tissue. If reading any of that made your stomach turn a little, sorry but it is the harsh reality of being active. At some point most everyone who reads this has or will sustain an injury that included many of those conditions.

To briefly take a look at the psychological effects of sustaining an injury, an investigation compared pre and post injury levels of self-esteem, depression and anxiety (Leddy 1994). The investigation tested 343 male participants from ten sports during preseason evaluations; one week of sustaining an injury and two months into the injury. Lower scores of self-esteem in the injured athletes were found immediately after sustaining the injuries and significantly lower scores two months into the injuries compared to the control group. The findings concluded that the injured athletes experienced a period of emotional distress in many cases severe enough to warrant clinical intervention. As a college athlete who has had the unfortunate experience of sustaining many different injuries, I can conclude that the increased levels of anxiety and depression were impacted by feelings of inadequacy and frustrations caused by the inability to perform at a high level. We take for granted our ability to move freely like a healthy individual and when that ability is taken away, our frustrations and negative feelings increase.

No one should ever be satisfied with what they have when it comes to fitness and movement. We all need to strive to better ourselves. Injured or not, we need to do our best to improve our quality of life and efficiency of movements. With that being said; practice, practice and practice some more to be the best we can. Now for the purpose of this article I am saying that even though you have been dealt a bad hand of cards (no pun intended), there is always a way to train around every injury.

Follow your physician’s guidelines and maintain a minimum level of fitness. My college anatomy professor used to always say, “The body works on one principle alone, use it or lose it.” Once it is gone it becomes much harder to regain what was once there. If one maintains a physically active lifestyle during injury and around the injury, less will be lost during the down time. Let’s not forget the psychological benefits of being active. The more active we remain the more feelings of stress and anxiety we will be able to work off.

Since hanging up my cleats, I have been able to maintain an elite level of fitness. I would even go as far as saying that at almost 27 years of age, I now run circles around my strength and conditioning levels as a 22 year old college football player. In the last four years, the physical set backs that I have dealt with goes as follows: Multiple concussions, R shoulder subluxation (a dislocation that popped itself back into place), neck ligament sprain, series of L quad strains, groin strain, stress fractures running the entire length of both sides of my sacro-iliac joint (where the hips meet the spine), L shoulder subluxation, multiple L biceps tendon sprains, sprain to posterior capsule of the L shoulder and most recently the 2nd and 3rd digits of my left hand were broken into several pieces. Three reconstructive surgeries are needed to begin rehab: Estimated recovery time, one year.

The purpose of the provided injury list is to give you an idea of how it has not been easy for me to consistently make progress…but I still managed. Sustaining an injury should never be an excuse to take a long vacation from your regular fitness routine. There is always going to be a way around every injury. Exercises, intensities and goals can be modified according to the injury to maintain total body strength and endurance without aggravating the injury that you are recovering from. Do not be afraid to ask an exercise professional for workouts and exercise modifications to assist you through your recovery. Keep moving….you have no excuses.

To schedule a consultation with Angelo, please contact him directly.

Tips to Help Prevent Cold and Flu

2010-03-01T09:00:00.000-05:00

MD Surveys show that Americans suffer a billion colds each year. Yes, you read that right. One BILLION, with a B. When you add in the flu, the number is even higher. But there are things you can do to avoid becoming one of those miserable statistics.

Exercise: It’s a Proven Immune Booster -- Moderate exercise, such as brisk walking, for 45 minutes a day, five days a week can reduce risk of a cold by a third. The best results are long-term. In one study, women who walked for 12 months had the most resistance to colds in the final quarter of the year.
Eat and Sleep for Health -- Mom was right when she told you to eat right and get plenty of rest. That, along with exercise and stress reduction, keeps your immune system healthy and better able to withstand infection. Eat plenty of vegetables and fruits that offer antioxidants. Try to get eight or seven hours of sleep a night.
Wash Your Hands Often -- Use warm water and a good helping of soap. Plain soap is fine, because it’s the act of rubbing the hands together for at least 20 seconds that is going to eliminate germs. Don’t forget to clean under the nails, between the fingers, and wash your wrists as well. In public bathrooms, use a paper towel to turn off the facet, another one to dry your hands, and throw them away.
Watch Your Fingers -- Without thinking, we rub our eyes, cover our mouths, or rub our noses with our hands. That is a sure way to infect yourself with cold virus particles. Keep your fingers away from your nose and your eyes to avoid infecting yourself with cold virus particles.
Teach Prevention Hygiene to Your Kids -- Children share cold viruses easily -- and bring them into your home. Teach your child to cough or sneeze into a tissue. And instill a life-long habit that is the key to illness prevention: handwashing.
Get the Flu Vaccine -- Vaccines are the surest way to prevent the flu. The best time to get a flu vaccine is from October through November, although you can get the vaccine even later during flu season. Get the flu vaccine every year. Flu viruses are constantly changing, and new vaccines are developed each year to protect against new strains.
Clean for Virus Prevention -- Use disinfectant when you clean at home, especially in the bathroom and kitchen. Stay away from sponges and rags -- studies show they’re the number one source of germs in the whole house. If you must use sponges, change them once a week or soak them in bleach for 15 minutes.
Practice Cold and Flu Prevention at Work -- Hold office meetings in large rooms with plenty of ventilation, and don’t be afraid to practice “social distancing.” Keep some extra space between you and people who are sick, or who sneeze or cough openly. If you share a workstation with others, clean it with antibacterial wipes before you sit down.

By Sandra Adamson Fryhofer, MD WebMD Feature
Reviewed by Brunilda Nazario,

Fight Halloween Candy Cravings

2009-10-27T09:53:00.006-04:00

Tempted by those little Halloween cadies? Learn what its going to take for you to burn off those extra calories.

Here are the calories for some Halloween candies:
Nestle’s Crunch – Fun Size 3 bars=210 calories
Peanut M&M’s – Fun Pack 2 bags=80 calories
M&M’s – Fun Pack 2 bags=180 calories
Snicker’s – Fun Size 2 bars=160 calories
Milky Way – Fun Size 2 bars=150 calories
Kit Kat – Fun Size 2 bars=100 calories
Hershey Chocolate Bar – Fun Size 1 bar=90 calories/ 5grams of fat
Reese’s Cup – 1 cup=80 calories
Butterfinger – Fun Size 1 bar= 100 calories
Twix – Fun Size 1 bar= 80 calories
York Peppermint Pattie – 1 pattie=70 calories
Twizzlers – 1 treat size pkg= 45 calories
Almond Joy – 1 snack size bar = 90 calories
Milk Duds – 1 treat size box = 40 calories
Butterfinger – 1 snack size bar = 100 calories
Milky Way – 1 snack size bar = 90 calories
SweetTarts – 1 treat size pkg. = 50 calories
1 Tootsie Pop – 1 pop = 60 calories
1 Tootsie Roll – 1 small roll = 13 calories

Note: Calorie content is based on 1 serving of Halloween snack or fun size packages, not full size servings found in the candy aisle.

If you are not worried about all of these extra calories over the next week that is fine, but if you would like to avoid Halloween candy and the calories that they offer here is a few tips.

1. Change the way that you think about the little Halloween candy. Most of us will associate these candies with childhood and that carefree feeling, instead think of them as something that will raise your blood sugar and make you jumpy.

2. Eat properly so you can stay away from Halloween candy. If you keep yourself on track for eating then avoiding the Halloween candy is easier because you will not be hungry.

3. Only buy the Halloween candy that you do not like. What may be tough for someone to resist may not be too hard for you to resist.

4. Decide what you are willing to eat ahead of time. Look at the list above, there are some good decisions that you can make that will stop you from making this a weight gain holiday by eating the right Halloween candy. I am a big fan of Tootsie Rolls and those are apparently OK to eat.

5. Just stay away. there is some willpower involved in not eating the things that we are not supposed to eat. Have some willpower and you can stay away from treats, it is only a one week holiday anyway, right?

Cancel Out Candy Calories in 3 Moves

TRY: Mountain Climber
Start in plank position (hands and toes on floor, back straight, abs engaged). Bring right knee to chest and tap toe on floor; straighten leg. Repeat with left knee. Do for 3 minutes.

Burn off: 70 calories, or 13 pieces of candy corn.

TRY: Power Jump

Stand with feet 6 inches apart. Squat, then push up, leaping forward and as high as you can. Repeat, jumping to the left, back and to the right. Do 25 rounds.

Burn off: 80 calories, or two Snickers Minis.

TRY: High March
Extend arms while holding a candy-filled pumpkin. March in place, bringing knees up as high as you can for 2 minutes (without spilling candy!). Rest 1 minute. Do 3 sets.

Burn off: 40 calories, or one mini Reese's Peanut Butter Cup.

To find out how long it takes to burn off that Halloween candy, click here.

Source:
Evil candy calories: http://ow.ly/wPf6
Candy Lovers' Calorie Blast: http://ow.ly/wPBm

2009-09-09T12:40:00.000-04:00

Gotta love Judy Foreman, Health Sense columnist for the Boston Globe. She really "gets it". She articulated the importance of exercise and nutrition. They do go hand in hand regardless of what you might here out there. Thanks Judy. http://ow.ly/oGbq

2009-08-17T15:43:00.003-04:00

Was there absolutely nothing relevant and newsworthy going on in the country last week? Is that what lead TIME Magazine to run their flamboyant and irrational cover story titled, “Why Exercise Won’t Make You Thin” by John Cloud?

As a fitness expert, I read with horror this erroneous information. Despite ALL evidence pointing towards the effect of exercise combined with weight management, in a time when 32% of our population (that’s almost 90 million) is considered obese and our country’s youth are literally growing horizontally at an alarming rate, this article disputed the in-numerable benefits regular exercise provides to anyone and everyone for physical health and mental well being.

The image of the woman exercising on a donut states the obvious. Indulging in donuts regularly or any food, high in preservatives and fat will, well, make you fat. We know this. It is obvious. There are plenty of facts to support this. We do not need an article on the front page of TIME Magazine to tell us this.

What is absolutely, 100% true is that a healthy balance of exercise coupled with a well balanced diet and sleep will buy you time in life. Yup, it’s that simple. Many folks could kiss their health issues away, such as heart problems, diabetes, some forms of cancer. These are diseases that kill millions of Americans each year often because they did not exercise, eat right and generally did not take care of themselves prior to getting sick.

At Fitcorp, we have been leaders in our field helping people feel better, look better and just plain lead a happier and healthier life by introducing exercise into their daily routine. We tailor programs that meet the fitness goals of our members. We understand that everyone is not an uber-athlete and everyone has their own personal fitness needs. We also understand that many professionals are in front of a computer dealing with daily stress and a sedentary life. Our job is to help people get moving, find a plan that they can actually do within their time frame and enjoy.

We see the benefits of exercise and its impact on folks everyday. We have members who have been able to stop taking medicine for a chronic health problem due to a healthier lifestyle incorporating regular exercise, members that are able to chase after their children after getting into better shape. We have spurned confidence in thousands of people who were hiding behind their weight. We’ve seen folks leave some forms of depression behind as exercise creates endorphins that made them feel better.

How can anyone possible argue with this? Ask the American Cancer Society or the American Heart Association or the American Diabetes Association if exercise is an important element in avoiding these diseases. They’ll all tell you the same thing.
REGULAR EXERCISE COUNTS. REGULAR EXERCISE CAN HELP SAVE YOUR LIFE.

Where does diet fit in here? It fits in everywhere. Just because you are exercising, it does not give you the liberty of living on junk food. Exercise alone with no regard to what you put in your mouth does not help you lose weight and most certainly does nothing for your good health. You can lose weight and feel better all the way around by taking some consideration of what you eat combined with regular exercise. The author states that his 360-calorie muffin was erased by an hour of aerobic activity. So if he hadn’t exercised, he would have eaten an egg white? I don’t think so. He likes blueberry muffins and he should be able to eat one. You can do that and eat a brownie once in awhile too if you combine your regular exercise with a balanced diet.

This is not rocket science here and shouldn’t be the tempting topic of what we consider a national news-worthy magazine such as TIME. Sensationalizing these important issues at a time when obesity, and health related deaths are skyrocketing is simply irresponsible. We need all the help we can get here at Fitcorp as do all health and fitness centers. Giving people an excuse to NOT exercise doesn’t help anyone. Here at Fitcorp, we are proud of what we bring to our members’ lives. We help them feel better, look better, be healthier and have a happier, more enjoyable life. It doesn’t get better than that. More than anything, we wish we could help EVERYONE feel the benefits of regular exercise. We know for a fact, if they tried it, they would see the benefits and alter their life.
We go home at the end of the day knowing we have made a difference in someone’s life and that feels good.

To Improve Fitness, Try Sleep - Well Blog - NYTimes.com

2009-08-05T09:53:00.001-04:00

To Improve Fitness, Try Sleep - Well Blog - NYTimes.com

Posted using ShareThis

Thinner wallets, fatter bellies

2009-07-22T15:10:00.000-04:00

How the bad economy is encouraging bad habits - and how health officials are fighting back

By Elizabeth Cooney, Globe Correspondent | July 20, 2009

As if it wasn’t hard enough to lose weight, along comes this relentless recession to make it even more challenging.

Fattening foods are cheaper and easier to find than healthier fare. People are working longer hours for less pay, taking second jobs to make up lost earnings, and struggling to maintain a gym membership - or all three. Worrying about work translates into wider waistlines, it turns out, mostly for people who are already overweight. Oh, and losing sleep, too? That’ll add on the pounds, as well.

While it’s giving a whole new meaning to the phrase “the weight of the recession,’’ it has also presented doctors and health officials with an opportunity to remind people that healthy choices can be made in boom times and in bad times.

State and national health experts say it’s too soon to tell if the anemic economy is boosting obesity. But healthcare providers and exercise experts are seeing changes they tie to tighter times, for better or worse. Whether people turn to fast food because it’s what they can afford or skip exercise because they’re starved for time, the result can be unhealthy weight gain.

“There certainly are dangers during these difficult economic times,’’ John Auerbach, commissioner of the state Department of Public Health, said. “It becomes more challenging for people to try to eat the healthiest foods or exercise regularly. It is an issue we are concerned about.’’ Click here to read more.

Diet, smoking, exercise key in colon cancer risk

2009-07-07T18:43:00.000-04:00

Tue Jul 7, 2009 3:57pm EDT

By Amy Norton

NEW YORK (Reuters Health) - People who want to reduce their risk of colon cancer may want to start exercising more and cutting down on red meat and alcohol, a new research review suggests.

Such measures -- along with not smoking -- may be key lifestyle choices in preventing the cancer, according to the analysis, which looked at more than 100 previous studies on colon cancer risk factors.

Overall, researchers found, high intake of red and processed meats, smoking, obesity and diabetes were all linked to a 20 percent increase in the risk of colorectal cancer. In contrast, people who exercised the most had a 20 percent lower risk of the disease than their sedentary counterparts.

Type 2 diabetes is closely linked to obesity, and both can be prevented or managed through a healthy diet and physical activity -- further highlighting the importance of lifestyle choices in colon cancer risk, the researchers report in the International Journal of Cancer.

As important as diet and exercise were, drinking habits emerged as the most significant lifestyle factor, according to the researchers, led by Dr. Rachel R. Huxley of the George Institute for International Health in Sydney, Australia.

Compared with adults who were light drinkers or teetotalers, those who averaged a drink a day or more had a 60 percent higher risk of colorectal cancer across the studies.

The key message, Huxley told Reuters Health, is that "colorectal cancer is a disease of lifestyle and that modifying inappropriate behaviors now -- such as reducing alcohol intake, quitting smoking and losing weight -- has the potential to substantially reduce a person's risk of the disease."

She added that this is likely to be true of all adults, including those who have a higher risk of colon cancer due to family history.

A 2007 report from the World Cancer Research Fund concluded that there was "convincing" evidence that obesity and high intake of red meat and alcohol contribute to colon cancer, Huxley's team notes. Studies on smoking and diabetes have been less consistent, however, and they acknowledge in the current study that many behaviors -- such as smoking, drinking alcohol, physical inactivity, and eating a diet high in meat -- tend to occur together, making the effect of each individual behavior difficult to measure.

The current findings, the researchers write, suggest that smoking and diabetes are as important in colon cancer risk as obesity and red meat consumption.

SOURCE: International Journal of Cancer, July 1, 2009.

© Thomson Reuters 2009. All rights reserved. Users may download and print extracts of content from this website for their own personal and non-commercial use only. Republication or redistribution of Thomson Reuters content, including by framing or similar means, is expressly prohibited without the prior written consent of Thomson Reuters. Thomson Reuters and its logo are registered trademarks or trademarks of the Thomson Reuters group of companies around the world.
Thomson Reuters journalists are subject to an Editorial Handbook which requires fair presentation and disclosure of relevant interests.

Getting Healthy, With a Little Help From the Boss

2009-05-22T11:29:00.000-04:00

By LESLEY ALDERMAN

Get ready to get well. Boss’s orders.

Once upon a time, corporations offered generous health benefits as a way to woo employees into their ranks. Now, most companies have turned from amorous suitors into stern parents — shifting more costs, and more responsibilities, to their employees.

According to a January survey by the benefits consulting firm Hewitt Associates, nearly two-thirds of large employers planned to transfer more costs to employees. At the same time, one-third planned to put greater emphasis on wellness plans — programs that encourage employees to adopt healthier lifestyles. (So long, Big Macs).

Congress is climbing onto the wellness bandwagon, too. Senator Tom Harkin, the Iowa Democrat who is a leader of the Congressional health reform movement, recently proposed giving tax incentives to companies that offer comprehensive wellness programs to their employees.

The focus on healthier lifestyles makes sense. Unhealthy employees use significantly more medical services than healthy ones and cost employers more money.

“If you are an employer who wants to keep providing health care coverage, you have to target employees’ exercise, diet and nutrition habits,” says Dr. Kenneth E. Thorpe, chairman of the health policy and management department at the Rollins School of Public Health at Emory University.

Three-quarters of the money the nation spends on health care is for chronic conditions, Dr. Thorpe pointed out. If companies can get workers to make behavioral changes to control problems like high blood pressure or diabetes, the businesses’ costs typically go down.

But though the logic seems sound — employees get healthier and employers reduce their overall costs — not all wellness plans are alike.

At paternalistic companies like General Mills, employees have a host of generous options. Workers at the company’s headquarters just outside Minneapolis can exercise at the on-site gym, get eye exams at the medical office and see a physical therapist for random aches and pains — all free of charge.

But some aspects of wellness plans may feel more meddlesome. About 80 percent of big employers offer health risk surveys, which are aimed at identifying health problems or potential health problems. And 60 percent of employers give financial incentives to employees who fill them out, according to a joint survey by the benefits consulting firm Watson Wyatt and the National Business Group on Health, an association of more than 300 large employers.

After a worker takes such a survey — the results are off limits to the employer — a coach or nurse from the outside contractor running the program will call the person and suggest medical interventions or lifestyle changes. Those changes may involve exercising more, eating less meat or losing weight.

“It’s one thing for an employer to offer insurance that protects you from illness,” says Ronald C. Kessler, a professor of health care policy at Harvard Medical School. “It’s another when they start suggesting that you shouldn’t eat a P.B.&J. sandwich for lunch. That can feel intrusive.”

But whether you love them or hate them, wellness programs are probably here to stay. Here’s how you can make them work for you.

UNDERSTAND THE TOOLS More and more companies are using health questionnaires as a way of to create personalized health improvement plans for their workers. These surveys ask about your body mass index, how much you exercise and whether you smoke, and are typically administered by a third party.

According to privacy laws, the information you provide to the plan administrators cannot be used by your employer for any purpose related to your employment status. In addition, an employer cannot deny health insurance to an employee for failure to complete a health risk questionnaire, says Martin J. Moderson, vice chairman of employee benefits and executive compensation at Sonnenschein Nath & Rosenthal.

While many employers offer incentives for filling out health surveys, there is some debate over whether it is legal for them to do so. Under the federal health privacy law known by its acronym, Hipaa (pronounced HIP-ah), your employer can provide an incentive for filling out a risk survey, as long as the reward does not exceed 20 percent of the cost of coverage under the plan, and certain other requirements are satisfied, Mr. Moderson said.

The Equal Employment Opportunity Commission, however, has questioned whether such incentives would violate the American with Disabilities Act. If you feel coerced into filling out a questionnaire, or annoyed that some employees get compensated for doing so, speak to the human resources department.

MAKE IT WORK FOR YOU If you’re already using your company’s wellness plan, great. But if you’ve been reluctant, find out what your company has to offer.

“The guy who is not taking advantage of the company wellness plan is underwriting the one who is,” Mr. Kessler said. “You’re basically leaving money on the table.”

Call up your human resource department and find out what you might be entitled to. Or go on your company’s intranet site and look for a health portal where the information is housed. Common perks are ones that even the change-averse are likely to appreciate: discounts on gym memberships and free flu shots, blood pressure tests and mammograms.

MAKE SUGGESTIONS If your company doesn’t offer wellness benefits, and you wish they did, talk to your supervisor or human resources department.

“There’s been a dramatic shift in attitudes toward health at all sized companies,” said Shelly Wolff, national health and productivity leader at Watson Wyatt. “Start by asking for simple things that don’t cost much money.”

Can the company arrange for a corporate discount at a local Y or gym? Will they sponsor a baseball or basketball team? Could they arrange to have a yoga class once a week in an empty conference room? If they snarl, remind them that studies show wellness programs result in less absenteeism and lower costs.

What boss can argue with that?
Source: New York Times
http://www.nytimes.com/2009/05/23/health/23patient.html?_r=1&ref=health

Congress Plans Incentives for Healthy Habits

2009-05-22T11:26:00.000-04:00

In its effort to overhaul health care, Congress is planning to give employers sweeping new authority to reward employees for healthy behavior, including better diet, more exercise, weight loss and smoking cessation.

Congress is seriously considering proposals to provide tax credits or other subsidies to employers who offer wellness programs that meet federal criteria. In addition, lawmakers said they would make it easier for employers to use financial rewards or penalties to promote healthy behavior among employees.

Two Democratic senators working on comprehensive health legislation, Max Baucus of Montana, the chairman of the Finance Committee, and Tom Harkin of Iowa, have taken the lead in devising such incentives.

"Prevention and wellness should be a centerpiece of health care reform," said Mr. Harkin, who regularly climbs the stairs to his seventh-floor office on Capitol Hill.

The White House agrees. One of President Obama's eight principles for health legislation is that it must "invest in prevention and wellness," a goal espoused in almost identical words by Republican senators like John Cornyn of Texas and Orrin G. Hatch of Utah.

Frank B. McArdle, a health policy expert at Hewitt Associates, a benefits consulting firm, said, "Wellness and prevention programs have become a mainstream part of the benefits offered by large employers, and it's virtually certain that Congress will include incentives for such programs" in its bill. The goals of such programs are to help people control blood pressure, fight obesity and manage diabetes and other chronic conditions.

Under Mr. Harkin's proposal, employers could obtain tax credits for programs that offer periodic screenings for health problems and counseling to help employees adopt healthier lifestyles. Programs could focus on tobacco use, obesity, physical fitness, nutrition and depression, he said.

If, for example, an employer pays the cost of gym membership for employees as part of a wellness program, the payment is often counted as taxable income to employees.

Helen Darling, president of the National Business Group on Health, which represents 300 large employers, said, "We would like Congress to change the law so it would not be taxable income if an employer provides a benefit to help employees stay healthy."

Employers who reward healthy behavior may also run afoul of a 1996 law intended to prevent group health plans from discriminating against people because of their health status or medical history.

If an employer offers financial incentives to employees for lowering cholesterol, losing weight or stopping smoking, the amount of such rewards generally may not exceed 20 percent of the cost of coverage.

Many employers would like to offer larger incentives, and many in Congress want to let them do so.
Source: IHRSA

Ease the Pressure

2009-04-13T20:56:00.000-04:00

By keeping your blood pressure in check, you can help prevent a stroke. Here are five drug-free ways to bring the numbers down.
By Elizabeth Barker
Eat Omega-3s
"Omega-3s lower your levels of blood fats and make your blood less viscous, so your heart doesn't have to work as hard," explains Ginger Nash, N.D., a naturopathic physician in Connecticut. Nash recommends eating flaxseed or nuts every day or getting three servings of omega-3-rich fish like salmon each week. If you don't get enough of these foods, consider supplementing your diet with 1,200 to 1,500 milligrams of fish oil daily, Nash says.

Get a Chiropractic Adjustment
A onetime adjustment of the Atlas vertebra (located at the base of the skull) lowers blood pressure as effectively as taking two blood pressure drugs at once, suggests a recent University of Chicago Medical Center study of 50 people. Although researchers didn't determine how the adjustment reduced blood pressure, they found that the decrease was still in effect eight weeks after treatment.

Use Supplements
Taking 60 mg per day of Coenzyme Q10-a naturally occurring compound often deficient in people with hypertension-may lower blood pressure by helping the heart contract more effectively, according to Nash. Robert E. Kowalski, author of The Blood Pressure Cure (Wiley, 2007), also recommends the supplements Lyc-O-Mato (15 mg daily), a tomato extract that provides lycopene and other antioxidants that may lower blood pressure; pycnogenol (200 mg daily), an extract of pine bark that promotes artery health; Mega- Natural-BP, a grapeseed extract that helps keep cholesterol from building up in the arteries; and EP Sustained-Release L-Arginine, an amino acid that can improve blood flow.

Take Magnesium, Calcium & Potassium
These electrolytes help nourish the heart muscle and regulate blood pressure. Kowalski suggests you get about 700 mg of magnesium, 1,200 mg of calcium, and 4,700 mg of potassium daily through your diet or in supplement form. And because too much sodium (another electrolyte) can raise your blood pressure, eat salty foods in moderation.

Do Breathing Exercises
Two to three minutes of deep breathing several times a day can help bring down blood pressure, according to Kowalski. He recommends a gadget called RESPeRATE (resperate.com) that teaches slow, paced breathing by chiming when you should inhale and exhale.

Sweet Tooth? Try Unrefined Sweeteners Like Honey for a Healthier Option

2009-04-05T20:53:00.000-04:00

Here’s a quick way to stop guilty pleasures from filling you with guilt: Eat the ones made with honey, brown sugar, maple syrup, or molasses.

Unlike regular sugar, these unrefined sweeteners have potentially useful amounts of disease-fighting antioxidants, according to new research from Virginia Tech. Feel better? Good. Now eat your vegetables.

Power Juices

2009-03-03T20:41:00.001-05:00

You may not be 100 percent sure how to pronounce açai, goji berries, or mangosteen. And chances are, you got your first taste of pomegranate juice in the past few years. But if researchers, health experts, and some innovative entrepreneurs have their way, these age-old fruits from around the globe (pomegranates appear in Greek mythology, the Bible, and the Koran, for example) will be as common as cranberries and dark chocolate.

Emerging research is finding more and more unique health benefits from each of these four superfruits—from pain relief and cancer-fighting properties to immune-boosting power. Add to that the high antioxidant activity from the plant compounds they contain, plus off-the-charts levels of essential vitamins (e.g., goji berries have more vitamin C than oranges), and you’ve got a group of ancient foods that deserve a modern-day review. To help you figure out why each of these is so good for you, and—better still—how to start consuming them, we’ve put together this guide.

Açai

Background:
In the Brazilian rain forest, juice from the açai (pronounced ah-sah-EE) berry has been used for medicinal purposes for centuries. The tiny, bluish-black fruit from Amazonian palm trees doesn’t travel well, so açai is found primarily in juice and powdered form outside of Brazil.

Why it’s super:
Açai contains 10 times The anthocyanins of red wine. Indeed, açai berries are “one of the richest fruit sources of antioxidants,” says Stephen Talcott, an assistant professor of food chemistry at Texas A&M University. The juice’s popularity soared after word got out that its antioxidant activity might have age-defying benefits. There is also scientific evidence for cancer suppression: In a test-tube study performed at the University of Florida, açai extract was shown to kill up to 86 percent of leukemia cells; human trials are in progress.

How to get more:
Açai juice tastes like a strong chocolate-berry combination. Drink the juice or concentrated extract straight or add to shakes and smoothies; açai is also widely available in powdered and capsule forms.

Product picks:
Cool off with a scoop (or two) of Sambazon Organic Açaí sorbets, available in Original Açaí, Strawberry Samba, and Mango Uprising. Or swap your morning glass of OJ for one of Bossa Nova’s five açai juice blends—Mango, Blueberry, Original, Passionfruit, and Raspberry.

Pomegranate

Background:
Pomegranates hold a prominent place in history: They’re mentioned in the Koran, celebrated in the Torah, and speculated to be the original forbidden fruit. (The word “pomegranate” is a derivative of Latin for “seeded apple.”)

Why it’s super:
The juicy, seedy gems have a new role to play as warriors against cancer. A 2006 study conducted at the University of California, Los Angeles, found that consuming eight ounces of antioxidant-rich pomegranate juice a day can slow the spread of prostate cancer. “I’m not saying it’s a cure,” says Allan Pantuck, MD, an associate professor of urology and lead author of the study. “But there are a lot of reasons to recommend it and not a lot of reasons to avoid it.” Earlier studies also showed pomegranate juice to have significant health benefits in lowering blood pressure and preventing osteoarthritis and heart disease.

How to get more:
Drink the juice or concentrated extract straight, or use it to flavor sparkling water. Sprinkle pomegranate seeds over salads, or use to decorate cakes and tarts.

Product picks:
Give yourself a one-two punch against heart disease with Jarrow Formulas’ new Pomegranate + Blackcurrant Juice Concentrate; popular in Europe, black currant is a fruit that has more antioxidant activity than blueberries and is particularly rich in vitamin C. Or enjoy a bottle of Cell-nique Super Green Drink in Pomegranate—each serving is rich in green foods, vitamins, minerals, and herbs.

Mangosteen

Background:
Mangosteen is a deep reddish-purple fruit with a hard, woody rind that grows in subtropical climates. It’s prized in Southeast Asia and South America for its soft, snow-white segments with a delicate floral flavor and a texture akin to a plum (and no, it’s not related to the mango). But don’t go looking for mangosteens in the produce aisle: The U.S. Department of Agriculture prohibits importing the fresh fruit, which can harbor pests (though you can sometimes find frozen whole mangosteens in Asian markets).

Why it’s super:
An Ohio State University study published in March 2006 examined mangosteen’s high levels of xanthones, certain antioxidant compounds occurring in greater amounts in the rind and seeds of this fruit than any other. These xanthones combat inflammation and free radicals (harmful ions that can contribute to cancer). The antioxidant levels found in mangosteen products are incredibly potent, believes A. Douglas Kinghorn, PhD, DSc, of Ohio State’s College of Pharmacy and lead researcher on the study. “If you drink a small amount of mangosteen liquid, it will have positive effects in terms of cancer prevention. I think it’s the most promising thing to come along in a while,” he says.

How to get more:
Look for mangosteen juice made from the whole fruit (the rind contains most of the fruit’s benefits). The juice has a tart, full-bodied flavor and rich, red color. Since it’s still new to the United States, the juice can be expensive, so sip it straight in small quantities or try one of the new juice blends. Add a dash to smoothies or dilute it with water or sparkling water.

Product picks:
Mango-xan from Pure Fruit Technologies contains 100 percent pure mangosteen fruit—try a serving after a workout for enhanced recovery. Or grab a perfectly portioned serving of this Thai fruit with XanGo Single, a new grab-and-go option from XanGo.

Goji Berries

Background:
Time Magazine called goji berries (pronounced GO-gee) “the breakout fruit of the year,” but these raisin-like dried berries or “wolfberries” have been used for centuries by Chinese cooks. Buddhist cooks also use rehydrated goji berries as a meat substitute in dumplings.

Why they’re super:
“Goji berry is a truly unique discovery,” says Nicholas Perricone, MD, dermatologist and author of Dr. Perricone’s 7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation. Goji may be the only food known to stimulate the secretion of human growth hormone, which is thought to inhibit classic signs of aging, including wrinkles and susceptibility to disease, Perricone says. They also contain more vitamin C than oranges, more betacarotene than carrots, and more iron than soybeans or spinach.

How to get more:
Dried berries are readily available in health food stores and Asian markets. You can munch on a handful of dried berries or plump them in boiling water and use the same way you’d use raisins or dried cranberries (they taste like a slightly floral combination of the two) in cookies, cakes, oatmeal, yogurt, or cereal. The juice has a mild flavor; drink it on its own or add it to a smoothie.

Product Picks:
For a quick, low-calorie snack (only 100 calories), grab a handful of Heaven Mountain Goji Berries from Flora Health.

PURE FRUIT TECHNOLOGIES
For great health and beauty benefits, try these fantastic exotic fruit liquid supplements: Mango-xan Antioxidant Formula, Seabuck-7 Rejuvenation Formula, and Goji-zen Longevity Formula. Just one ounce a day of these powerful juices helps support the immune system, increases stamina and energy, and provides a bounty of powerful, freeradical devouring antioxidants, minerals, and essential fatty acids. And each great tasting superfruit blend is 100 percent natural, with no preservatives.

http://www.betternutrition.com/document/670

Blissing Out: 10 Relaxation Techniques To Reduce Stress On-the-Spot

2009-02-03T15:27:00.004-05:00

If your hectic lifestyle has got you down, experts say relaxation techniques can bring you back into balance -- some in five minutes or less.

The kids need a ride to school, your husband can't find his shorts, your boss has just scheduled an online meeting, and your best friend desperately needs your help -- all at the same time.

Is it any wonder that you can't find a minute for relaxation? In fact, if you're like most women, you may have even forgotten how to relax.

And while experts say that some stress is good for you -- it can sharpen your senses and your mind -- too much stress is bad for your mental and physical health. At the same time, relaxation can do wonders to restore balance in your life -- and may even reduce some of the health risks associated with stress.

WebMD talked to the experts to learn more about relaxation -- and how to attain it. What follows are 10 on-the-spot techniques you can use -- any time and almost anywhere -- to reduce the tension in your life.

1. Meditate

If you're thinking meditation means twisting your body into an uncomfortable position and uttering "oohs" and "omms" for an hour, guess again. Any repetitive action can be a source of meditation, says Herbert Benson, MD, author of The Relaxation Response anddirector emeritus, Benson-Henry Institute for Mind Body Medicine in Chestnut Hill, Massachusetts. This includes walking, swimming, painting, knitting -- any activity that helps keep your attention calmly in the present moment.

When you catch yourself thinking about your job, your relationship or your lifelong to-do list, experts say to simply let the thought escape, and bring your mind back the repetition of the activity. Try it for just 5 to 10 minutes a day and watch stress levels drop.

2. Picture Yourself Relaxed

Is your mind too talkative to meditate? Try creating a peaceful visualization, or "dreamscape." To start, simply visualize anything that keeps your thoughts away from current tensions. It could be a favorite vacation spot, a fantasy island, that penthouse in New York City -- or something "touchable," like the feel of your favorite silk robe or cozy sweater.

The idea is to take your mind off your stress, and replace it with an image that evokes a sense of calm. The more realistic your daydream -- in terms of colors, sights, sounds; even touch and feel -- the more relaxation you'll experience.

3. Breathe Deeply

Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing, says Michael Lee, author of Turn Stress into Bliss and founder of Phoenix Rising Yoga Therapy in Bristol, Vermont. So to turn tension into relaxation, he says, change the way you breathe.

Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips, says Joan Borysenko, PhD, director of Harvard's Mind-Body Clinical Programs. Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.
continued...

4. Look Around You

"Mindfulness is the here-and-now approach to living that makes daily life richer and more meaningful," says Claire Michaels Wheeler, MD, PhD, author of 10 Simple Solutions to Stress. It's approaching life like a child, without passing judgment on what occurs. Mindfulness means focusing on one activity at a time, so forget multi-tasking! Staying in the present-tense can help promote relaxation and provide a buffer against anxiety and depression.

Practice it by focusing on your immediate surroundings. If you're outdoors, enjoy the shape and colors of flowers, hear a bird's call or consider a tree. In the mall, look at the details of a dress in the window, examine a piece of jewelry and focus on how it's made, or window-shop for furniture, checking out every detail of pattern and style. As long as you can keep your mind focused on something in the present, stress will take a back seat.

5. Drink Hot Tea

If you're a coffee-guzzler, consider going green. Coffee raises levels of the notorious stress hormone, cortisol, while green tea offers health and beauty, says Nicholas Perricone, MD, author of 7 Secrets to Beauty, Health, and Longevity.

Chamomile tea is a traditional favorite for calming the mind and reducing stress. And black tea may be a stress-fighter, too, researchers from University College London report. Participants who drank regular black tea displayed lower levels of cortisol, and reported feeling calmer during six weeks of stressful situations than those who drank a placebo with the same amount of caffeine.

6. Show Some Love

Induce the relaxation response by cuddling your pet, giving an unexpected hug to a friend or family member, snuggling with your spouse, or talking to a friend about the good things in your lives, says psychologist Deborah Rozman, PhD, co-author of Transforming Stress. When you do, you'll be reducing your stress levels.

Why? Experts say social interaction helps your brain think better, encouraging you to see new solutions to situations that once seemed impossible, she says. Studies have also shown that physical contact -- like petting your dog or cat -- may actually help lower blood pressure and decrease stress hormones.

7. Try Self-Massage

When your muscles are tense and you've no time to visit a pro, try this simple self-massage technique from Darrin Zeer, author of Lover's Massage and Office Yoga. Relax, and travel straight to Zen-land.

* Place both hands on your shoulders and neck.
* Squeeze with your fingers and palms.
* Rub vigorously, keeping shoulders relaxed.
* Wrap one hand around the other forearm.
* Squeeze the muscles with thumb and fingers.
* Move up and down from your elbow to fingertips and back again.
* Repeat with other arm.

8. Take a Time-Out

Adults need time-outs, too. So when you sense your temper is about to erupt, Jeff Brantley, MD, author of Five Good Minutes In the Evening, suggests finding a quiet place to sit or lie down and put the stressful situation on hold. Take a few deep breaths and concentrate on releasing tension and calming your heartbeat. Quiet your mind and remember: Time is always on your side, so relax. The stress can wait.
continued...

9. Try a Musical Detour

Music can calm the heartbeat and soothe the soul, the experts say. So, when the going gets rough, take a musical stress detour by aligning your heartbeat with the slow tempo of a relaxing song. And you might want to make that a classical tune. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium.

10. Take an Attitude Break

Thirty seconds is enough time to shift your heart's rhythm from stressed to relaxed, Rozman says. The way to do that: Engage your heart and your mind in positive thinking. Start by envisioning anything that triggers a positive feeling -- a vision of your child or spouse, the image of your pet, that great piece of jewelry you're saving up to buy, a memento from a vacation -- whatever it is, conjuring up the thought will help slow breathing, relax tense muscles and put a smile on your face. Rozman says that creating a positive emotional attitude can also calm and steady your heart rhythm, contributing to feelings of relaxation and peace.

By Jenny Stamos Kovacs
WebMD Feature
Reviewed by Louise Chang, MD

Winter Blues: The Carbohydrate Connection

2009-02-03T15:26:00.005-05:00

If you crave carbohydrates during the shorter, darker days of winter, your body may simply be trying to make up for low serotonin levels. Serotonin is a neurotransmitter that--among other things--regulates mood and energy levels. When serotonin levels fall, you may experience fatigue, depression and irritability. Serotonin levels tend to be lower in the winter--and this can be the reason behind your winter blues or, the more extreme version, Seasonal Affective Disorder (SAD).

The connection with carbohydrates is this: Eating carbohydrates will increase serotonin production, which should elevate your mood--temporarily at least. So, those comfort food cravings may be your body's way of self-medicating. In fact, some experts advocate the controlled use of carbohydrate meals or snacks as a way of treating SAD.

"Eating carbohydrates is therapeutic," says diet detective Judith Wurtman. "The brain makes new serotonin, and the symptoms of SAD diminish. Eating potatoes, rice, bread, pasta and other carbohydrates is a natural way of dealing with the darkness of winter. This does not mean that protein foods, vegetables, fruit, dairy products should be avoided. Not at all. But one approach might be to eat protein for breakfast and lunch. As the sun and serotonin levels go down, switch to carbohydrates. A dinner of pasta, or roasted potatoes or rice and vegetables, will restore serotonin, your good mood and your energy." (SAD, serotonin, and carbohydrates.)

In fact, a small study in 2006 found that a twice-daily carbohydrate drink relieved symptoms of SAD and, researchers hoped, might do less dietary damage than the uncontrolled carbohydrate binging that some SAD sufferers resort to. ("High-Carb Drink Eases SAD Symptoms.")

But SAD expert Norman Rosenthal (author of Winter Blues) worries that the mood-elevating effect is temporary at best. In a few hours, you need another fix. By the time winter is over, you may have packed on a lot of carbohydrate-fueled pounds. Rosenthal advocates a low carbohydrate diet for those with SAD.

A better way to stimulate serotonin is to exercise regularly. Exercise stimulates serotonin production with no carbohydrate hang-over. Instead of gaining winter weight, you might even trim down. Overcoming your winter fatigue and getting yourself moving may take some self-discipline at first. But the rewards, in the form of more energy and a brighter mood, come quickly.

If you struggle with low moods and/or carbohydrate cravings at this time of year, why not give this a two-week trial: Get 30 minutes a day of moderate to high intensity exercise. If weather and schedule permits, take your exercise outdoors and get the additional benefit of some natural light therapy. If not, take advantage of your home gym or health club membership to exercise indoors.

Also, if you suffer from seasonal depression, be sure your diet contains sufficient folic acid. People who are depressed are often deficient in this nutrient, which helps to support healthy serotonin levels. Folic acid supplementation has been shown to relieve symptoms of SAD. Even better, focus on foods that are naturally high in folic acid, such as edamame, spinach, collards, and asparagus.

And, take heart! Spring begins in about two months!

Article from The Nutrition Data Blog

10 Exercise Myths

2009-01-01T15:23:00.001-05:00

Although some old fitness fictions, such as “no pain, no gain” and “spot reducing” are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common exercise myths as well as the not-so-common facts based on current exercise research.

Exercise Myth 1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity. The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually.

Exercise Myth 2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

Exercise Myth 3. Yoga Is a Completely Gentle and Safe Exercise. Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout.

Exercise Myth 4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want. In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

Exercise Myth 5. Exercise Is One Sure Way to Lose All the Weight You Desire. As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.

Exercise Myth 6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up. Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.

Exercise Myth 7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries. Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.

Exercise Myth 8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable. In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.

Exercise Myth 9. Overweight People Are Unlikely to Benefit Much From Exercise. Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.

Exercise Myth 10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit. Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program for you is the one you will participate in consistently.

Vitamins and mineral supplements not helpful

2009-01-01T14:55:00.001-05:00

December 29, 2008

They were some of the most promising medicines of the 1990s - wonder pills that appeared to fight cancer, heart disease and other ailments.

Laboratory tests and initial studies in people suggested that lowly vitamins could play a crucial role in preventing some of the most intractable illnesses, especially in an aging population. The National Institutes of Health gave them the same treatment as top-notch pharmaceutical drugs, investing hundreds of millions of dollars in elaborate clinical trials designed to quantify their disease-fighting abilities.

Now the results from those trials are rolling in, and nearly all of them fail to show any benefit from taking vitamins and minerals.

This month, two long-term trials involving more than 50,000 participants offered fresh evidence that vitamin C, vitamin E and selenium supplements don't reduce the risk of prostate, colorectal, lung, bladder or pancreatic cancer. Other recent studies have found that over-the-counter vitamins and minerals offered no help in fighting other cancers, stroke and cardiovascular disease.

Research has even suggested that, in some circumstances, vitamin and mineral supplements can be unsafe.

Some physicians now advise their patients not to bother with taking the pills and to rely instead on a healthy diet to provide needed vitamins and minerals.

Researchers have identified several reasons why vitamins don't lend themselves to randomized controlled trials. Chief among them is that there is no true placebo group when it comes to vitamins and minerals because everyone gets some in their diet.

Los Angeles Times

Lessons for Other Smokers in Obama’s Efforts to Quit

2009-01-01T14:49:00.001-05:00

December 29, 2008
By DENISE GRADY and LAWRENCE K. ALTMAN

Will one of President-elect Barack Obama’s New Year’s resolutions be to quit smoking once and for all?

His good-humored waffling in various interviews about smoking made it plain that Mr. Obama, like many who have vowed to quit at this time of year, had not truly done so.

He told Tom Brokaw of NBC several weeks ago, for example, that he “had stopped” but that “there are times where I’ve fallen off the wagon.” He promised to obey the no-smoking rules in the White House, but whether that meant he would be ducking out the back door for a smoke is not known. His transition team declined to answer any questions about his smoking, past or present, or his efforts to quit.

Antismoking activists would love to see him use his bully pulpit to inspire others to join him in trying to kick the habit, but he has not yet taken up their cause.

The last president to smoke more than occasionally was Gerald R. Ford, who was quite fond of his pipes. Jimmy Carter and both Presidents George Bush were reportedly abstainers, but Bill Clinton liked cigars from time to time, though he may have chewed more than he smoked.

Mr. Obama’s heaviest smoking was seven or eight cigarettes a day, but three was more typical, according to an interview published in the November issue of Men’s Health magazine. In a letter given to reporters before the election, Mr. Obama’s doctor described his smoking history as “intermittent,” and said he had quit several times and was using Nicorette gum, a form of nicotine replacement, “with success.” Mr. Obama was often seen chewing gum during the campaign.

His pattern matches that of millions of other people who have resolved but stumbled in their efforts to give up cigarettes. Today, 21 percent of Americans smoke, down from 28 percent in 1988. Off-again-on-again smoking and serial quitting are common, as is the long-term use of nicotine gum and patches.

“It takes the average smoker 8 to 10 times before he is able to quit successfully,” said Dr. Steven A. Schroeder, director of the Smoking Cessation Leadership Center at the University of California, San Francisco.

Dr. Schroeder said that counseling was helpful, and that if Mr. Obama were his patient, he would urge him to try it, even if only by telephone, toll free at 1-800-QUITNOW (1-800-784-8669). With nicotine replacements and counseling, quit rates at one year are 15 percent to 30 percent, Dr. Schroeder said, about twice that of those who try without help.

But Mr. Obama has apparently been chewing nicotine gum for quite a while. Is it safe? Dr. Neal L. Benowitz, another expert on nicotine addiction from the University of California, San Francisco, said that long-term use of the gum or patches, “if it keeps you off cigarettes, is O.K.”

He said people had the best chances of quitting if they used more than one type of nicotine replacement at the same time — like wearing a patch every day, but also using the gum when cravings took hold.

Studies have found that 5 percent to 10 percent of people who try nicotine replacements were still using them a year later, and nicotine itself appears not to be harmful, except possibly during pregnancy and for people at risk for diabetes, Dr. Benowitz said. The risks of cancer, other lung disease and heart problems come from other chemicals in tobacco smoke.

“If nicotine is harmful, it is a minuscule risk compared to cigarette smoking,” he said. “If people want to continue using gum or patches, and not cigarettes, their health will be enhanced.”

Nicotine can speed up the heart rate somewhat, he said, and it may raise blood pressure slightly. More important, it can reduce the body’s sensitivity to insulin and may aggravate diabetes or pre-diabetic conditions. It also constricts blood vessels in the skin and may interfere with wound healing.

But still, Dr. Benowitz emphasized, “if the choice is between taking nicotine or smoking, nicotine is far, far better.”

Falling off the wagon is typical. Three months, six months and a year are major milestones, and most people who can quit for a year will be able to stay off cigarettes for good, Dr. Benowitz said. But about 10 percent relapse even after a year or more.

“It’s generally prompted by a stressful situation, when they’re fatigued and they need to concentrate and focus,” Dr. Benowitz said. “Obama talked about that. People are used to having a cigarette in that situation.”

Nicotine is strongly addictive for many people, and withdrawal can leave them irritable, restless, sleepless, depressed and struggling to concentrate. Some experts say it is harder to give up than cocaine or heroin.

“Then there is something called hedonic dysregulation,” Dr. Benowitz said. “It involves pleasure. Nicotine involves dopamine release, which is key in signaling pleasure. When people quit smoking, they don’t experience things they used to like as pleasure. Things are not as much fun as they used to be. It’s something you get over in time.”

People become hooked on nicotine in part because, like alcohol and other addicting drugs, it alters the brain. Some of the changes are long-lasting, and the younger people are when they take up smoking, the stronger their addiction.

“There is increasing evidence that you lay down new neural circuits related to smoking, sort of memory tracks,” Dr. Benowitz said. “Nicotine does it, and other aspects of smoke do, too. Your brain is forever changed.”

Those memory tracks could be hindering Mr. Obama’s efforts to quit. Dr. Schroeder also noted that for someone who smoked fewer than 10 cigarettes a day, as Mr. Obama reportedly did, nicotine replacements may be less helpful because the addiction may be more to the habit than to nicotine.

One of the best things that President-elect Obama has going for him is that he is a jogger.

“There is increasing evidence that if you can exercise, it’s often helpful” in quitting, Dr. Benowitz said. “I hope Obama can still find time to play basketball on a regular basis.”

Don’t Starve a Cold of Exercise

2009-01-01T14:46:00.001-05:00

By GINA KOLATA

YOU have what seems to be a really bad cold. You are coughing and sneezing, and it is hard to breathe.

Should you work out?

And if you do, should you push yourself as hard as ever or take it easy? Will exercise have no effect, or make you feel better or worse?

It is a question, surprisingly enough, that stumps many exercise physiologists and infectious disease specialists.

“That question has not been actually studied,” said Dr. Aaron E. Glatt, a spokesman for the Infectious Diseases Society and the president of New Island Hospital in Bethpage, N.Y.

Many avid exercisers make up their own rules, and it seems that many of them, like Dr. Michael Joyner, an exercise researcher at the Mayo Clinic who is a swimmer and runner, decide to keep exercising if they possibly can.

“I can tell you that unless I am really wiped out, I still work out but maybe scale back a bit,” Dr. Joyner said. “I think that would be the answer from most relatively hard-core, old-school types.

“If I have an obvious fever and muscle aches,” he continued, “I do very little or take a day or two off, but I really have to be in a bad way to skip more than that.”

Dr. Bill Schaffner, chairman of the department of preventive medicine at Vanderbilt University and a member of the board of directors of the Infectious Diseases Society, said he was unaware of any studies that addressed the issue.

Dr. Schaffner described himself as a jogger who runs a few miles most days and goes to a gym for resistance training. And, he said, he continues his workouts when he has a cold.

Exercise, he said, makes him feel better. He speculates that perhaps it is because his blood vessels are dilated when he exercises.

“I think exercise pushes me along a route to recovery,” Dr. Schaffner said. “Of course, I recognize that I might have been on a route to recovery anyway. But I can’t think of a reason why exercise would affect you adversely.”

It turns out that, even though they were unaware of them, the strategies of people like Dr. Schaffner and Dr. Joyner are actually supported by two little-known studies that were published a decade ago in the journal Medicine & Science in Sports & Exercise. Results from the studies were so much in favor of exercise that the researchers themselves were surprised.

The studies began, said Leonard Kaminsky, an exercise physiologist at Ball State University, when a trainer at the university, Thomas Weidner, wondered what he should tell athletes when they got colds.

The first question was: Does a cold affect your ability to exercise? To address that, the researchers recruited 24 men and 21 women ages 18 to 29 and of varying levels of fitness who agreed to be deliberately infected with a rhinovirus, which is responsible for about a third of all colds. Another group of 10 young men and women served as controls; they were not infected.

At the start of the study, the investigators tested all of the subjects, assessing their lung functions and exercise capacity. Then a cold virus was dropped into the noses of 45 of the subjects, and all caught head colds. Two days later, when their cold symptoms were at their worst, the subjects exercised by running on treadmills at moderate and intense levels. The researchers reported that having a cold had no effect on either lung function or exercise capacity.

“I was surprised their lung function wasn’t impaired,” Dr. Kaminsky said. “I was surprised their overall exercise performance wasn’t impaired, even though they were reporting feeling fatigued.”

He said he also tested the subjects at different points in the exercise sessions, from moderate to intense effort, and found that their colds had no effect on their metabolic responses.

Another question was: Does exercising when you have a cold affect your symptoms and recovery time?

Once again, Dr, Kaminsky and his colleagues infected volunteers with a rhinovirus. This time, the subjects were 34 young men and women who were randomly assigned to a group that would exercise with their colds and 16 others who were assigned to rest.

The group that exercised ran on treadmills for 40 minutes every other day at moderate levels of 70 percent of their maximum heart rates.

Every 12 hours, all the subjects in the study completed questionnaires about their symptoms and physical activity. The researchers collected the subjects’ used facial tissues, weighing them to assess their cold symptoms.

The investigators found no difference in symptoms between the group that exercised and the one that rested. And there was no difference in the time it took to recover from the colds. But when the exercisers assessed their symptoms, Dr. Kaminsky said, “people said they felt O.K. and, in some cases, they actually felt better.”

Now, Dr. Kaminsky said, he and others at Ball State encourage people to exercise when they have colds, at least if they have the type producing symptoms like runny noses and sneezing. He is more cautious about other types of colds that produce fevers or symptoms below the neck such as chest congestion. Exercising with a head cold is not an issue for athletes, Dr. Kaminsky said, because most of them want to train no matter what. “If anything they tend to push too much,” he said.

Dr. Kaminsky also runs a fitness program at the university, dealing with regular exercisers. When he tells them it is all right to exercise when they have a cold, many are “a little suspicious,” he said. Often, they want to back off a little, lowering the intensity of their efforts.

“We tell them that’s O.K. if it’s for a short period of time,” Dr. Kaminsky said. “But what you have to be cautious of, where I see it as more of an issue, is with people who are trying to build that exercise habit. They’ve got all these barriers anyway.”

AND too often taking time off because of a cold is the start of falling away from the program entirely.

Dr. Kaminsky, who runs and works out on elliptical cross trainers and does resistance training, takes the studies’ findings to heart. Now when he has a cold, he continues to work out.

“It did give me the personal assurance that it was a good thing to do,” he said.

Copyright 2008 The New York Times Company Privacy Policy Search Corrections RSS First Look Help Contact Us Work for Us Site Map

Need Some Stress Relief? Try These

2008-12-02T18:01:00.002-05:00

News of the financial markets have you down? Looking for a little stress relief? We collected a few online stress relievers that just may be worth wasting your time on.

Pop Virtual Bubble Wrap
Carve a Virtual Pumpkin
Adopt & Play with an Online Pet
Listen to Soothing Sounds
Create a Virtual Kaleidoscope
Virtual Etch a Sketch
Meditate At Your Desk
Find a Gallery Of Cloud Photos
Watch Classic TV Shows Online

Expert: You Can Eat Healthy Without Breaking Bank

2008-12-02T18:00:00.002-05:00

MIAMI (CBS) ― One doesn't have to pay a high price for healthy food. Baptist Hospital nutritionist Susan Nowrouzi explains one can find delicious and very nutritious foods for under $1.

"They can be anywhere for 30 cents or less, to less than a dollar per serving," Nowrouzi tells CBS station WFOR-TV in Miami.

First, apples are high in fiber with vitamin C and low in calories. In addition, they cost about 70 cents per serving, and that's one of the pricier items.

Bananas have vitamin C and fiber too, plus they're loaded with potassium. They ring in at just 30 cents each, and Nowrouzi says they fill you up.

"High fiber, so yes definitely, they are filling," she added.

Canned tuna is one of the best sources of lean protein and heart healthy omega three fatty acids. Each can is about a buck - that's 50 cents a serving.

Yogurt has bacteria which is good for your gut, calcium and protein too -just 50 cents a serving.

Canned beans are power packed with protein and fiber, plus they're a good source of iron.

Canned tomatoes contain lycopene, a known cancer fighter, plus vitamins A and C. At 34 cents a serving, they make almost anything taste better.

"They're a great addition for taste for many foods," Nowrouzi says. "You can add, and they're very cheap."

Oranges are one of the best sources of the antioxidant vitamin C - 200% of your RDA; in fact, each one is about 70 cents.

Lentils are high protein with a low cost - just 14 cents a serving.

At 19 cents per serving, the benefits of carrots are clear to see, as they are packed with the vision vitamin A.

"They are antioxidants, and they're good for your eyes and your skin pigmentation," Nowrouzi says.

Just mix any three into your next meal, and you can get a nutritious boost without breaking the bank.

Frozen vegetables are also a great source of nutrition; they are usually just as healthy as fresh vegetables, easier to prepare and since they are grown and distributed in bulk, they are usually significantly cheaper.

CBS News Interactive: About Diet And Nutrition
(© MMVIII, CBS Broadcasting Inc. All Rights Reserved.)

Expert: You Can Eat Healthy Without Breaking Bank

2008-12-02T18:00:00.000-05:00

Exercise Myth

2008-11-01T10:48:00.000-04:00

I need to work out twice a day for effective workouts

Example: cardio in a.m. and lifting at night.

Truth: You only need to come once a day!

Why? Because you will burn out easily and over train the muscles. If you feel time pressure try
interval training or circuit training more effective, short-term workouts in one session.

Get a full cardio workout in 15 minutes

2008-11-01T10:41:00.001-04:00

If you're in a rush, consider interval training. Just 15 minutes of intense interval training can replace 45 minutes of low-level cardio, like walking.

The difference? Instead of maintaining a moderate pace throughout your exercise session, you alternate all-out sprints with rest periods.

This technique burns calories and can be potent for "everyday people, even those with heart conditions or previously inactive people," says Martin Gibala, a kinesiologist at McMaster University in Ontario.

As for timing, alternating 1 minute of sprinting with 1 minute of rest is a good plan for most people, Gibala says, but, "anything from 30 seconds to 2 minutes of sprinting with rest periods from 1 to 4 minutes in between will work."
--------------------------------------------------------------------------------

Option: If your running sprint can't be an all-out effort (85% of your max), don't hit the track. Instead, "sprint" on a stationary bike to cut risk of injury; check with your doctor.
--------------------------------------------------------------------------------

Fitsmart
Jorge Cruise
USA Today Weekend

Obesity-Cancer Link Unknown to Many Women

2008-11-01T10:33:00.001-04:00

By Anne Harding

NEW YORK (Reuters Health) - Many women don't know that obesity increases their risk of several types of cancer, a new survey published in the journal Obstetrics & Gynecology shows.

Women's lack of knowledge about excess weight and the most common gynecologic malignancy, endometrial cancer, is particularly worrying, Dr. Pamela T. Soliman of M. D. Anderson Cancer Center in Houston and her colleagues say. "We need to be doing a better job of educating our patients," Soliman told Reuters Health.

Women who were overweight were four times more likely to develop cancer of the uterine lining, Soliman and her team note in their report, while obesity boosts the risk by six-fold. Obese women also are at greater risk of breast and colon cancer. Excess weight also increases mortality from many cancers, with the strongest association seen for endometrial cancer; heavy women are 6.25 times more likely to die from the disease.

To investigate awareness of the obesity-cancer link, Soliman and her colleagues surveyed 1,545 women, 28 percent of whom were normal weight. Another 24 percent were overweight, while 45 percent were obese. Ninety-one percent of the study participants had health insurance.

Just 42 percent knew that obesity increased their risk of endometrial cancer, while 53 percent knew that colon cancer is associated with obesity and 54 percent were aware that excess weight increases breast cancer risk.

The women in the current study were fairly well educated, with most having a college or professional degree, Soliman noted, and the great majority had health insurance. "Even patients who are routinely seeing their physician weren't aware that obesity increases their risk," she said.

Vaginal bleeding is a key symptom of endometrial cancer in post-menopausal women, while bleeding between periods can be a sign of the disease in women who are still menstruating, Soliman said. Seventy-five percent of endometrial cancer cases are caught early, and early-stage disease can typically be cured with surgery, she added. "It's a relatively curable disease and that's why it's so important if women have symptoms to seek care."

SOURCE: Obstetrics & Gynecology, October 2008.

2008-11-01T10:24:00.001-04:00

We are all trying to make it through the holidays without packing on any extra weight. One of the questions, as you can imagine we get is how to cut back on some of the calories during Thanksgiving without sacrificing eating a great meal. Below are a few tips we found that can help you out. If you have any tips you'd like to share, we'd love to hear from you. Just write a comment below.

Quick Low-Fat Tips for Thanksgiving

Here are six quick and easy ways to cut fat from your Thanksgiving feast:

Remove skin from turkey before eating
Make gravy from de-fatted drippings. Allow the fat to rise to the top, then skim. If time allows, cool the drippings, which makes the task of skimming much easier
Replace the butter often called for in stuffing recipes with fat-free broth. If your stuffing calls for sausage meat, use chicken sausage instead of pork.
Make skinny mashed potatoes by replacing butter and heavy
Use reduced-fat mushroom soup in your green bean casserole, and use cooking spray to saute the onions.
Make your pies with low-fat phyllo dough as the base.

By Fiona Haynes, About.com

Good Vs. Bad Fats

2008-10-03T13:02:00.009-04:00

Good Fats
Olive oil
Canola oil
Peanut oil
Nuts * good for heart, not the hips!!
Peanut or almond butter
Avocados

Bad Fats
Cream in coffee
Butter
Donuts/pastries
Cookies/pies
French fries
Fast foods
Salami, bologna and hotdogs
Cheese: sorry!

What if I eat too little fat?

2008-10-03T12:59:00.002-04:00

Minimum:

Ladies:
never go under 20 grams of fat per day
healthy range: 20-40 grams/day

Men:
healthy range: 35-50 grams/day.

Too little fat?
Ladies:

risk for early-onset osteoporosis (common in runners). Missed periods. Thinning of hair. Always cold. No insulation from bodyfat. Dangerous…..

Men:

can lower testosterone levels. Makes you ‘hold onto bodyfat’ so you don’t lose anymore.

I Put In 5 Miles at the Office

2008-10-03T12:57:00.001-04:00

By MANDY KATZ

TERRI KRIVOSHA, a partner at a Minneapolis law firm, logs three miles each workday on a treadmill without leaving her desk. She finds it easier to exercise while she types than to attend aerobics classes at the crack of dawn.

Brad Rhoads, a computer programmer and missionary in Princeton, Ill., faces a computer monitor on a file cabinet and gets in about five miles a day on a treadmill while working in his home office.

“After a while, your legs do get kind of tired,” said Mr. Rhoads, 40, who started exercising in March, when doctors advised him to lose weight after open-heart surgery.

Ms. Krivosha and Mr. Rhoads are part of a small but growing group of desk jockeys who were inspired by Dr. James Levine, an endocrinologist at the Mayo Clinic. In 2005, Dr. Levine led a study showing that lean people burn about 350 more calories a day than those who are overweight, by doing ordinary things like fidgeting, pacing or walking to the copier.

To incorporate extra movement into the routines of sedentary workers (himself included), Dr. Levine constructed a treadmill desk by sliding a bedside hospital tray over a $400 treadmill.

Without breaking a sweat, the so-called work-walker can burn an estimated 100 to 130 calories an hour at speeds slower than two miles an hour, Mayo research shows.

Enthusiasts began following Dr. Levine’s example, constructing treadmill desks that range from sleekly robotic set-ups to rickety mash-ups that could be Wall-E’s long-lost kin. But the recent introduction of an all-in-one treadmill desk from Details may inch work-walking into the mainstream, as dozens of businesses invest in the hardware to let their employees walk (and, ideally, lose a little weight) at work.

Since last November, about 335 Walkstations, have been sold nationwide to companies including Humana, Mutual of Omaha, GlaxoSmithKline and Best Buy.

The Walkstation, which Dr. Levine helped develop, costs about $4,000 and comes in 36 laminate finishes with an ergonomically curved desktop. Its quiet motor is designed for slow speeds, said David Kagan, director of marketing communications at Details, a division of Steelcase.

STILL, to most, work-walking is “a freaky thing to do,” said Joe Stirt, 60, an anesthesiologist in Charlottesville, Va., who works and blogs in his off hours while walking up to six hours a day in his home office.

Mr. Stirt’s site, www.bookofjoe.com/2007/10/treadmill-works.html, is one of some dozen work-walking blogs, including www.treadmill-desk.com and treadmill-workstation.com.

“I know lots of people who are using them,” Dr. Stirt said of the treadmill desks. “But there are probably a hundred times more who we don’t read about on the Internet.”

There is even a burgeoning social network (officewalkers.ning.com), with around 30 members, that Mr. Rhoads started in March.

To the uninitiated, work-walking sounds like a recipe for distraction. But devotees say the treadmill desks increase not only their activity but also their concentration.

“I thought it was ridiculous until I tried it,” said Ms. Krivosha, 49, a partner in the law firm of Maslon Edelman Borman & Brand.

Ms. Krivosha said it is tempting to become distracted during conference calls, but when she is exercising, she listens more intently.

“Walking just takes care of the A.D.D. part,” she said.

Still, work-walking can require crafty maneuvering. When colleagues drop in on Bruce Langer, another work-walker, he pivots, then keeps striding backward while facing them.

“It’s more polite and, from a workout standpoint, it works different muscles,” said Mr. Langer, a vice president of Tealwood Asset Management in Minneapolis.

In 2005, Salo, a professional placement firm in Minneapolis, contacted Dr. Levine after fashioning its first treadmill unit. (Employees called the cobbled-together unit “the Frankendesk.”) By 2007, Salo had become a test site for early Walkstation models and now has 16.

At Mutual of Omaha’s 150-person call center in Omaha, four Walkstations have been in use since July as part of a small company study to figure out whether work-walking could maintain productivity while reducing employees’ cholesterol, weight and blood-sugar levels. Sixteen subjects of different ages, weights and fitness levels work-walk two hours a day, said Peggy Rivedal, the manager of employee health services. A similarly diverse control group works the old-fashioned way.

After leaving the military two years ago, Kirk Hurley, 40, a customer service representative at Mutual of Omaha, gained 75 pounds. In two months of work-walking two hours a day, he has lost 16 pounds.

“You don’t really feel the physical strain on your body because your mind’s occupied with your work,” he said.

Treadmill desks will not likely replace the sit-down kind any time soon. In corporate settings, they are usually in open areas where employees can just jump on. At a few firms, including Salo, they have replaced conference tables.

SOME business colleagues arrive at meetings with walking shoes in hand, said Amy Langer, a Salo founder (and Mr. Langer’s wife).

But not every employee has the enthusiasm to keep work-walking day after day. Take the trial Walkstation at Humana, a health insurer in Louisville, Ky.

After a year on site, the treadmill is in use about 60 percent of the workday, mostly for conference calls, said Grant Harrison, the vice president of consumer innovation. Many workers, he said, may “try it out, but they don’t make it a part of their daily life.”

Nor does everyone have the coordination to walk and work, said Andrew Wood, the director of ergonomics and corporate services for Muve, a weight-management consultancy affiliated with the Mayo Clinic.

“If you can’t walk and chew gum at the same time, this may not be the workstation for you,” Mr. Wood said. But it should be a piece of cake for most people, he added.

James O. Hill, an obesity researcher and the director of the University of Colorado’s Center for Human Nutrition in Denver, shares this opinion: “There are not very many people who can’t walk,” he said. “You should have a doctor’s note to not walk.”

Will work-walking free you from the gym forever? Not if you’re seeking serious weight loss or peak cardio-respiratory fitness. “Walking on the treadmill could be enough to prevent weight gain, but it’s not going to melt the pounds off,” Dr. Hill said.

Still, something is better than nothing, say workwalkers like Mr. Rhoads.

“At least a little bit of exercise will just be part of my day and part of my working,” he said. “The one thing I always do is work.”

Doctors not prescribing exercise for blood pressure

2008-10-03T12:55:00.000-04:00

NEW YORK (Reuters Health) - When doctors tell patients with high blood pressure to get some exercise, most of them listen -- yet too few doctors are doing so, a new study suggests.

Using data from a government health survey, researchers found that only one-third of U.S. adults with high blood pressure said their doctors had counseled them on getting regular exercise.

But of those who did get such advice, 71 percent followed it -- and had lower blood pressure than their counterparts who remained inactive, the investigators report in the journal Ethnicity & Disease.

"The blood pressure reduction was ... unexpected, as this was not a trial to determine whether exercise would reduce blood pressure," lead researcher Dr. Josiah Halm, of the University of Wisconsin School of Medicine, said in a statement.

Doctors, he said, should be encouraging exercise as a way to manage high blood pressure, even if they think they do not have time for such a conversation.

"Clinicians will always decry not having enough time to counsel, but a method of using a prescription pad with exercise recommendations as suggested in the study will help solve this quandary," Halm said.

The findings are based on a federal health survey that included 4,686 U.S. adults with high blood pressure. Of these participants, 33 percent said their doctor had told them to exercise regularly to help lower their blood pressure.

Among people who'd received this advice, Halm's team found, 71 percent said they'd heeded it -- and their blood pressure was several points lower, on average, than men and women who had not taken up exercise.

This does not prove that exercise was responsible for the lower blood pressure. However, the researchers point out, other studies have found that exercise does cut elevated blood pressure, even in the absence of weight loss.

Halm and his colleagues suggest that doctors think about exercise as a prescription, and actually write down on a prescription pad the type, intensity and duration of exercise each patient should try.

SOURCE: Ethnicity & Disease, Summer 2008.

Exercise: The Best Medicine, By Sally Squires/ The Lean Plate Club

2008-09-05T10:43:00.000-04:00

“Walk two miles and call me in the morning.”

That’s what doctors could soon prescribe if the new leaders of two major medical groups have their way.

“We’re trying to get every physician to prescribe exercise,” says Robert Sallis, a California physician who recently became president of the American College of Sports Medicine. “Physicians have a moral responsibility to inform patients of the danger of inactivity and the health benefits of being more active.”

That’s also the message from the new head of the American Medical Association.

“We are in lockstep with them on that concept,” says incoming AMA President Ronald M. Davis, who is also the director of the Henry Ford Health System’s Center for Health Promotion and Disease Prevention in Detroit. “We need to get doctors to prescribe exercise more and we need to get patients to follow that advice.”

More than half of Americans fail to get the 30 minutes of physical activity recommended daily to provide health benefits, according to the Centers for Disease Control and Prevention.

So many Americans are inactive that some experts have coined a new term for it: sedentary death syndrome. The condition helps cut short an estimated 250,000 lives annually, according to Frank Booth, professor of physiology at the University of Missouri. Research suggests that people who are sedentary spend about $1,500 more annually on medical bills than do their more active counterparts.

“There are also studies to show that they miss more work and are not as productive,” says Sallis. Research shows that regular physical activity improves health by cutting the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. Even brief bouts of activity several times a day can help control weight and relieve arthritis, anxiety and depression.

“Exercise is medicine,” Sallis says. “We know that it works very well. We just don’t have the proper way to administer it.”

That’s where the doctors come in. Sallis is leading the charge to get doctors and other health professionals to ask every patient at every office visit about their exercise habits.

It isn’t just activity that doctors are being asked to encourage. Harvard Medical School and the Culinary Institute of America recently teamed up to teach physicians to cook more healthfully for their own personal consumption.

The theory is that by teaching doctors how to cook, they may be more likely to encourage their patients to do the same. Harvard also is considering establishing teaching kitchens in hospitals. The goal would be to take patients who have recently been diagnosed with diabetes, heart disease or other nutritionally related conditions, and show them how to make healthier meals.

September Snack Ideas

2008-09-03T10:32:00.003-04:00

Don't defeat the purpose of going to the gym by having a poor diet. Follow these nutrition tips and snack ideas to help stay in shape.

Think outside the box.
Avoid boxed foods and go for the fresh stuff.

Eat breakfast.
There's a reason for it being the most important meal of the day. Eating breakfast speeds up your metabolism. Oatmeal, egg whites, and smoothies are great suggestions. Even if you're in a rush, grab a piece of fruit to have something in your stomach. This will make you less likely to overeat at lunchtime and also give you the energy you need to get through your work day.

For more nutrition tips, check out the article "10 Tips for Easy Weight Loss," written by Gloria Tsang, Registered Dietitian and founder of the largest nutrition network, www.HealthCastle.com.

Snack Ideas
Here are some healthy snack suggestions. The best part? Each snack is under 200 calories.

1 sugar-free Eskimo Pie bar

1/2 English muffin with 1 Tbsp tomato sauce and 1 oz low-fat mozzarella cheese

6 gingersnaps or vanilla wafers

6 cups reduced-fat microwave popcorn sprinkled with 2 Tbsp grated Parmesan cheese, cajun seasoning, or spray margarine

30 frozen grapes

5 graham crackers with 1 Tbsp jam

2 slices whole wheat toast with cinnamon and sugar, 1 Tsp lite whipped butter

Fruit Smoothie: Blend 8 oz skim milk or non-fat yogurt with 1/4 cup strawberries, 1/2 banana, 4 ice cubes, and 1-2 Tsp sugar or Equal (as needed)

3 stalks of celery with 1/4 cup hummus

1 small baked potato with chives, lite sour cream, salsa, and/or spray margarine

September Exercise Tips

2008-09-01T10:28:00.000-04:00

Here are some tips from our Fitcorp experts on how to look better and feel better.

Have a workout buddy.
Having a gym partner helps you stay motivated. Spending time with friends or family also makes the routine more enjoyable, making the quality a lot better.

Listen to your body.
Working out is not a competition with other members in the gym. If you are in pain, take a break. Don't overexert yourself to the point of potential injury. Even if you've had the same routine for weeks or months, pay attention to your body if it needs to rest.

Play mind games if you get bored.
For some people, running long distances can get monotonous. Play little games with yourself, like sprinting for 100 steps and then slowing down for the next 100. Continue this game for a good portion of your run, and the intensity of your run will be a lot higher. Not to mention, time will fly by! Mental games can help with any form of exercise. Running, rowing, and biking are great examples.

Multi-task.
Walk while talking on your cell phone. You would be surprised at how many calories you can burn when you're not even paying attention!

Make exercise a priority.
Too many people blame their lack of exercise on not having enough time. Make time! Setting a regular time for fitness will make it much easier to stick to.

Change your routine up.
After a while of doing the same exercises, our muscles get bored because they don't have to work as hard. Change your program every six weeks, and don't be scared to try new exercise activities you may enjoy. Group fitness has a wide variety of classes that work different muscle groups, like Yoga, Pilates and Kickboxing. Our new Zumba dance class is another fun way to burn tons of calories.

Girls Protected By Hormones During Adolescence, Study Suggests

2008-08-07T10:40:00.004-04:00

HealthDay News, by Ed Edelson (Apr. 21, 2008) — The first signs that men are at higher risk of heart disease than women appear during the adolescent years, according a new study that tracked boys and girls through their teens.

This is not what we would have predicted," said Dr. Antoinette Moran, chief of pediatric endocrinology and diabetes at the University of Minnesota Children's Hospital, and lead author of the report in the April 22 issue of Circulation. "Because boys lose fat and gain muscle in adolescence, while girls add body fat.

At the start, 11-year-old boys and girls were similar in body composition, blood pressure and blood levels of lipids (fats). As expected, the percentage of body fat decreased in the boys and increased in the girls over the adolescent years.

Yet the study of the 507 Minneapolis school children found that between the ages of 11 and 19, levels of triglycerides, a type of blood fat associated with cardiovascular disease, increased in the boys and dropped in the girls. Levels of HDL cholesterol, the "good" kind that helps keep arteries clear, went down in boys but rose in girls.

Blood pressure increased in both, but significantly more in boys. And insulin resistance, a marker of cardiovascular risk, which was lower in boys at age 11, rose until the 19-year-old men were more resistant than the women.

But excess weight is of major importance in both sexes, Moran said. "Being overweight or obese can cancel out these relationships and cause increased cardiovascular risk for males and females," she said. "Any protection that the young women had was wiped out by obesity.

A recent study found that more than a third of children and adolescents in the United States are overweight or obese.

The study points toward the importance of hormonal factors in cardiovascular disease risk, Moran explained. "We knew that women had extra protection from cardiovascular disease, and we knew it disappeared after menopause," she said. "This adds further weight to the role of hormones by looking at the other end of the age spectrum.

One possible lesson of the study is that it is never too early to start protective measures against heart disease, said Dr. Stephen R. Daniels, chairman of the department of pediatrics at the University of Colorado.

Studies have used autopsies of young people who died in accidents to show that by the late teens, the kind of lesions we know cause heart attacks and strokes are in the process of developing," Daniels said. "So, in some ways, our best opportunity to prevent heart disease is to look at children and adolescents and start the preventive process early.

Fighting obesity in the years before adulthood is essential, he said. "Some changes that occur may be due to what is built into the difference between the sexes," he said. "But if you add overweight and obesity, you can increase risk through that mechanism.

More information
Facts about childhood obesity are available from the U.S. Surgeon General.

Source: Antoinette Moran, M.D., chief, pediatric endocrinology and diabetes, University of Minnesota Children's Hospital, Milwaukee; Stephen R. Daniels, M.D., chairman, pediatrics, University of Colorado, Denver; April 22, 2008, Circulation

August Snack Ideas

2008-08-07T09:27:00.003-04:00

Even if you work out hard, you still need to eat well to see results. Follow these nutrition tips and snack ideas to help stay in shape.

Be good in the grocery store.
Tomatoes, seafood, skinless white-meat poultry, eggs, lean beef, and skim or low-fat dairy products are great things to throw in your cart. Buy whole grain bread and pasta. Also load up on produce since all veggies- except avocados- are fat-free. Berries and grapes help fulfill your suggested daily fruit intake, as well as help fight cancer and heart disease.

Eat less but more often.
Eating six small meals throughout the day is much better for you than eating three large ones. It will keep you energized and also help digest your food more easily.

For more nutrition tips, check out the article "10 Tips for Easy Weight Loss," written by Gloria Tsang, Registered Dietitian and founder of the largest nutrition network, www.HealthCastle.com.

Here are some healthy snack suggestions. The best part? Each snack is under 200 calories.

1/2 large bagel with apple butter, jam, and/or 1-2 Tbsp fat-free cream cheese

1 large plain rice cake with 1 Tbsp peanut butter and jelly

a slice angel food cake topped with 1/2 cup strawberries and fat-free Cool Whip

1 soft flour tortilla with 1 oz melted reduced-fat cheese

3/4 cup bran-flake cereal with 1 cup skim milk and 1/4 cup blueberries

1 cup fresh vegetables with 1/4 cup dip: (low-fat sour cream mixed with a packet of dry Ranch salad dressing)

1 cup 60% reduced-fat Chex Mix

1 oz reduced-fat spread on 4 whole wheat crackers

10 baked tortilla chips with 4 Tbsp fat-free bean dip and salsa

How Exercise Changes Structure And Function Of Heart

2008-08-04T10:24:00.002-04:00

ScienceDaily (Apr. 23, 2008) — For the first time researchers are beginning to understand exactly how various forms of exercise impact the heart. Massachusetts General Hospital (MGH) investigators, in collaboration with the Harvard University Health Services, have found that 90 days of vigorous athletic training produces significant changes in cardiac structure and function and that the type of change varies with the type of exercise performed.

"Most of what we know about cardiac changes in athletes and other physically active people comes from 'snapshots,' taken at one specific point in time. What we did in this first-of-a-kind study was to follow athletes over several months to determine how the training process actually causes change to occur," says Aaron Baggish, MD, a fellow in the MGH Cardiology Division and lead author of the study.

To investigate how exercise affects the heart over time, the MGH researchers enrolled two groups of Harvard University student athletes at the beginning of the fall 2006 semester. One group was comprised of endurance athletes -- 20 male and 20 female rowers -- and the other, strength athletes -- 35 male football players. Student athletes were studied while participating their normal team training, with emphasis on how the heart adapts to a typical season of competitive athletics.

Echocardiography studies -- ultrasound examination of the heart's structure and function -- were taken at the beginning and end of the 90-day study period. Participants followed the normal training regimens developed by their coaches and trainers, and weekly training activity was recorded. Endurance training included one- to three-hour sessions of on-water practice or use of indoor rowing equipment. The strength athletes took part in skill-focused drills, exercises designed to improve muscle strength and reaction time, and supervised weight training. Participants also were questioned confidentially about the use of steroids, and any who reported such use were excluded from the study.

At the end of the 90-day study period, both groups had significant overall increases in the size of their hearts. For endurance athletes, the left and right ventricles -- the chambers that send blood into the aorta and to the lungs, respectively -- expanded. In contrast, the heart muscle of the strength athletes tended to thicken, a phenomenon that appeared to be confined to the left ventricle. The most significant functional differences related to the relaxation of the heart muscle between beats -- which increased in the endurance athletes but decreased in strength athletes, while still remaining within normal ranges.

"We were quite surprised by both the magnitude of changes over a relatively short period and by how great the differences were between the two groups of athletes," Baggish says. "The functional differences raise questions about the potential impact of long-term training, which should be followed up in future studies."

While this study looks at young athletes with healthy hearts, the information it provides may someday benefit heart disease patients. "The take-home message is that, just as not all heart disease is equal, not all exercise prescriptions are equal," Baggish explains. "This should start us thinking about whether we should tailor the type of exercise patients should do to their specific type of heart disease. The concept will need to be studied in heart disease patients before we can make any definitive recommendations."

Their study appears in the April Journal of Applied Physiology. Baggish and senior author Malissa J. Wood, MD, of MGH Cardiology note that collaboration with the Harvard University Medical Services, led by Francis Wang, MD, was instrumental in the success of this study. Additional co-authors of the report are Rory Weiner, MD, Jason Elinoff, Francois Tournoux, Michael Picard, MD, and Adolph Hutter, MD, MGH Cardiology; and Arthur Boland, MD, Harvard University Health Services.

Adapted from materials provided by Massachusetts General Hospital.

August Exercise Tips

2008-08-01T17:20:00.000-04:00

Here are some tips from our Fitcorp experts on how to look better and feel better.

Less is more.
Make your workouts shorter but more frequent. Working out for 30 minutes per day for five days is recommended over two 75-minute workouts.

Make realistic goals.
Starting your exercise routine with the lofty goal of working out every day never works and is actually discouraged. Four or five times a week is most recommended because it gives your muscles a chance to recover. Start off small with two or three workouts a week, and work your way up. The same goes for food. Give yourself one or two "cheat" days and be self-disciplined the rest of the week.

Get outside.
Fit in a walk everyday- even if it's only for 10 minutes- to negate the central heating, poor ventilation and stress at work. Getting some fresh air will put you in a better mood and even help you sleep better at night.

Be consistent.
If you're trying to get rid of extra pounds, don't let more than two days pass without engaging in some type of exercise. Being consistent with your exercise schedule keeps your metabolism high, helping you burn fat.

Stretch.
Stretching is one of the most important, and most often ignored, aspects of exercising. Be sure to stretch before your workout to warm up your muscles, as well as after your routine. Hold stretches for between 30 and 90 seconds. Always stretch to the point of tension, never to the point of pain, and always remember to breathe. Stretching prevents soreness and injuries, as well as improves your flexibility.

Drink lots of water.
This seems like a no-brainer, but it is crucial to stay hydrated during a workout, especially in the hot summer months. Drink water or a sports drink an hour before your workout, throughout your workout, and after your workout. Water intake depends on many factors, like the duration and intensity of your workout and how much you sweat. As a general rule, we recommend drinking one glass with each meal, one glass between each meal, and extra glasses following exercise.