The Three “Fs” Of Diabetes And Heart Disease

Worried about diabetes or heart disease?  You may have cause for concern if a few of these "Fs" apply to you:

•    Fat:  You’re getting fatter, especially around the belly area.
•    Forty:  Forty and over leads to hormone changes in women, and (usually) a general overall decline in our health.
•    Family History:  If diabetes or heart disease runs in your family, you’ve already got a strike against you.

A recent MSNBC.com article explained some of the reasons these "F" factors can be dangerous as we get older.  It also goes into detail about some of the things we can do to prevent diabetes and heart disease, such as choosing healthier foods, eating smaller meals, and getting more exercise.

But for some folks, the thought of changing a lifetime of habits can seem daunting.  However, it is possible.  Arm yourself with some basic knowledge, and you’ll be well
on your way to lowering your risk of heart disease and diabetes.

Some basics to get you started:

Get more exercise. Thirty minutes a day on most days of the week will dramatically benefit your health.

Choose healthier carbs. Avoid refined and processed carbs, such as white bread or white pasta.  Opt for more whole grains, veggies and fruit.

Avoid saturated fat. Stick with heart-healthy fats like Omega-3s (found in fish, walnuts and flaxseeds) and olive oil.

Decrease meat consumption.  Instead, replace with healthier vegetarian proteins, like beans, nuts and seeds.

Avoid refined sugars.  Limit yourself to moderate portions of sugary treats like cake, pies, cookies and ice cream.

Watch salt and cholesterol intake.  Both can affect your heart.

Don’t smoke.  If you smoke, quit now.  Need help quitting?  Check out Quitnet.com.

For more information, check out these resources:

•    National Institutes of Health 
•    American Heart Association 
•    American Diabetes Association 

Free Weight Loss Resources

• Annual gym membership:  $720
• Personal trainer:  $820
• Diet and nutrition program:  $975
• Prepackaged diet foods:  $2,500
• Personal chef:  $100,900

Fitting into your favorite jeans:  Priceless

Unfortunately, most of us don’t have the cash to get the same kind of weight loss help that’s available to superstar celebrities like Britney Spears, Janet Jackson and Kate Hudson.  But that doesn’t mean we have to struggle through our weight loss journey alone.

There are lots of different places you can go for weight loss support, advice and guidance.  And it won’t cost you a dime!  Some of the best choices:

SparkPeople.com:  According to a recent press release, SparkPeople.com was recently voted the "best online health site."  It’s full of advice, articles, guidance and support groups.

FitDay.com:  This free service is essentially a food diary and journal.  You simply enter the food you ate that day (including the quantity or measurement) and the site will automatically calculate everything you need to know, like calories, fat and carbohydrates.

CaloriesPerHour.com: This website is full of easy-to-use calorie calculators.  You can find out how many calories you burn by doing housework, gardening or working at your desk.  You can also find out your BMI, how many calories you need to cut to reach your goal weight, and more.

Bodybuilding.com:  You don’t have to be a bodybuilder to get the benefits of these informational and inspirational articles, many of which are geared toward beginners.  Experts in the field post articles here that can teach you the basics of exercise and nutrition.

EXRX.net:  Here you’ll find "Exercise Instruction"–including diagrams and videos–of various exercises like squats, bicep curls, dumbbell rows and more.  It’s a great place to view proper form and execution, especially if you strength train at home.

The Tool That Can Motivate You To Walk More

There are days when we just don’t feel like exercising.  Maybe we stayed out too late the night before, and our bodies feel exhausted.  Perhaps it’s been a super stressful day at work, and Happy Hour sounds more inviting than a brisk walk.  Whatever the reason for your lack of motivation, it IS possible to overcome the urge to slump in the sofa and skip your workout.

A recent USA Today article described the powerful motivation factor of one little tool: The pedometer.

This small, relatively inexpensive device unobtrusively tracks your steps (and sometimes your mileage) as you walk, jog and trot.  You can choose to count every step of your day, or you can choose to wear it only when you’re doing formal exercise, like your morning walk.

One University of Tennessee study found that women who were given a pedometer (and a certain number of steps to take each day) walked more than women who were simply told to take a daily walk.  This seems to indicate that pedometers may be a strong motivator for walkers.  Reasons for this may be:

•    Pedometers allow exercisers to set actual goals–such as 10,000 steps per day–and track their progress.

•    Pedometers show results much quicker than numbers on a scale or clothing sizes.

•    Pedometers appeal to folks with a competitive side who play games such as "How many more steps can I walk today?"

So if you’re looking for something to help motivate you to get more steps in your day–or if you simply want to bring some new fun to your walking workouts–try wearing a pedometer.  To find one that’s accurate, check out "How Accurate Is Your Pedometer?" at RefrigeratorRaid.com. 

Uncover The Secrets Of Food Labels

According to a recent study, as reported by MSNBC.com, 83% of people check the nutrition label at least some of the time when buying food.  But can you really decipher the meaning behind those numbers and percentages?

Here’s a quick guide to some of the more important information on the "Nutrition Facts" label:

Serving Size:  Check this out first, since even "single size" packages often hold more than one actual serving size.  Many times the size is reported in grams or ounces.  However, most foods also include a "real world" measurement, such as "1 cup" or "14 chips."  We recommend actually measuring out the serving a few times so you’re familiar with its appearance.

Servings Per Container: Pretty obvious if you do the math, but worth glancing at if you don’t have a measuring cup handy.  You might be surprised to find your vending machine soda actually contains 2.5 servings.

Calories:  Probably one of the most important numbers for folks who are trying to lose weight.  Remember: these are calories per serving!

Fat:  Most packages report Total Fat, Saturated Fat, Trans Fat, etc.  The amount of focus you put on these numbers depends on your goals.  Are you trying to lower your risk of heart disease?  In that case, you should keep an eye on Saturated Fat.  Everyone, however, should look for foods that have zero Trans Fat.

Cholesterol: If you have high cholesterol problems, look for foods that contain little or no cholesterol.

Dietary Fiber: We’ve said it before, and we’ll say it again: Fiber is important for both your health and weight loss.  It fills your tummy and keeps you feeling full for longer.  So look for high fiber foods.  Anything with more than 3 grams is pretty good.

Protein: Most Americans eat plenty of protein, so you don’t need to be too concerned with this number.  If you’re lifting weights or looking to build muscle, however, you may want to make sure your protein intake is adequate.

Other Nutrients: Depending on the food, you’ll have a list that may include things like Iron, Calcium, Folic Acid, Riboflavin, Zinc, Vitamin A, and more.  The percentage indicates the Percent Daily Value, which varies based on your individual caloric needs.  This is where you should look if you’re concerned about a particular nutrient–say, you want to increase your Folic Acid intake because you’re pregnant. 

Weight Loss Motivation And Inspiration

What motivates you to lose weight, get fit and live healthy?

A recent informal tally from a USA Today journalist found that our motivation for weight loss generally comes from one of two sources:  A physician or ourselves.

•    Doctor-inspired people usually received some sort of "wake-up" call from their physician, often a "Lose-weight-now-or-you’re-going-to-die-early" speech.

•    People who were inspired by their own selves generally just get tired of being overweight, fatigued or flabby.

Motivation is an important tool on the road to weight loss and healthier living.  It’ll get you through the bumps and the blocks.  It’s what you need to push through plateaus.  And it’ll help keep your willpower strong when you’re faced with temptation.

Before you embark on a diet and fitness journey–or if you need to renew your motivation–take the time to make a list of the reasons you want to get healthy.  Some suggestions:

•    I want to be fit enough to play active games with my children.
•    I want to lower my risk of heart disease, diabetes and cancer.
•    I want to set a good example for my family.
•    I want to be stronger and healthier.
•    I want to accomplish a goal (run a 5k, complete a mini-triathlon, etc.).
•    I want to feel secure and confident in my clothing.
•    I want to feel sexy.
•    I want to increase my energy levels.

Some suggestions for your motivation statements:

•    Write them on a sheet of paper and then hang in a conspicuous spot, like on your refrigerator.
•    Write them on index cards and carry in your purse.
•    Write them on sticky notes and post all over the house, like on the bathroom mirror and your computer monitor.

Healthy Meals In Minutes

No time to cook healthy meals?  Not so, says Chef Billy Strynkowski recently told CNN.com.  In fact, anyone can cook a healthy, low-calorie meal in 20 minutes or less.

Chef Billy’s tips include making big batches of healthy meals and then eating leftovers, choosing lean meats, and carefully reading the ingredients on prepackaged foods.

Most of us are busy–we’re working, running errands, shuttling the kids from place to place, and taking care of our personal obligations.  But quick and healthy meals really are possible!  Try some of these tips:

•    Cook it all at once!  Every Sunday (or whatever day you have an hour or so), cook up a big batch of a protein food, like grilled chicken, grill salmon or grilled tofu.  For the rest of the week, you can simply chop it up and serve it on salads, in stir-fries or tossed with whole grain pasta.  Simple and easy!

•    Use your slow-cooker! It’s a problem solver for a lot of busy people.  In the morning, toss in a protein (such as chicken or tempeh), half a bag of baby carrots, and small baby potatoes or some fresh green beans.  (Add seasonings and a little broth for extra flavor.)  By the time you arrive home from work, dinner is ready!  Just dish it up!

•    Buy convenience! Your supermarket it full of quick and healthy meal ideas.  You can buy precooked rotisserie chicken, for example.  Or try the salad bar.  Some supermarkets have cold deli bars that include healthy items like pasta salad, exotic olives, bean salads and grilled vegetable mixes.

•    Multitask meals! You don’t have to cook fast to save time.  Place a protein (tofu, chicken breasts, salmon) in a baking dish with sliced sweet potatoes and some frozen peas.  Cover and bake until cooked through.  Preparation takes just minutes, and you can do something else while the food cooks.

•    Toss it together! The easiest one-pot meal is the stir-fry.  Simply chop or slice whatever you have on hand–tofu, carrots, broccoli, onion, peppers, etc.–toss it into a sauté pan that’s been heated (use non-stick or add a little oil), and stir fry until veggies are crisp-tender.  Instant meal!

Health Tidbits

•    Lance says kids need more physical activity.  Link 

•    Lifting weights may cut diabetes risk in kids.  Link 

•    French women DO get fat.  Link 

•    Heart disease is not getting better in America.  Link 

•    Soy protein may help lower cholesterol.  Link 

•    Carrying extra pounds affects male fertility.  Link 

•    Children’s hunger may be a cry for attention.  Link 

Keep Your Veggies Safe From E. Coli

The recent E. coli scare means fresh spinach has been pulled from supermarket shelves.  And, in many cases, consumers are avoiding other types of spinach, too (such as frozen or canned).

In fact, many people have translated the E. coli scare into a fear of all prebagged produce, especially leafy greens.  So not only is spinach removed from their diet, so are lettuce and other salad greens!

An MSNBC.com article recently reported that experts fear Americans will start consuming less salad because of this E. coli outbreak.  And since salad is usually low-calorie and high in nutrients, this could cause a negative effect on people’s health AND waistlines.

According to an article at FoxNews.com, the E. coli strain present in the contaminated spinach can be killed by cooking the leafy green at 160 degrees Fahrenheit for 15 seconds.  If that’s true, than you can continue to eat lots of veggies without worrying about E. coli* if you…

Stick with frozen or canned:  Both types are already cooked, so any E. coli should have been destroyed.

Cook it thoroughly: Water boils at about 212 degrees Fahrenheit.  So if you boil your produce for at least 15 seconds, it should be safe to eat.

Clean your kitchen:  One of the most common causes of E. coli is cross-contamination.  So always wash your hands thoroughly before handling produce, and use hot soapy water to clean any tools that have been in contact with raw meat.

Wash it again: Sure, prebagged produce is often "triple washed."  But it doesn’t hurt to wash it again.  And it might even help if the produce is just contaminated on the surface.

* If you are elderly or very young, have a compromised immune system, or simply prefer to be cautious, you should check with an expert–like your physician–before consuming any produce that might possibly be contaminated with E. coli.  We are not liable for anyone who follows these tips and still becomes ill or infected.  Eat vegetables and fruit at your own risk.

Autumn Tricks That Will Help Extra Pounds Fall Away

Wish you could shed your extra weight as easily as the trees are shedding their leaves this season?  It’s possible, as the experts at WebMD.com recently revealed.

According to the WebMD.com article, some folks find it easier to lose weight this time of year.  Now that the kids have gone back to school, there’s more structure to your routine–making it easier to schedule exercise time and plan healthy meals.

But if you find your weight loss goals particularly challenging this season, here are some tricks that can help you stay on track:

Try Fall foods! Autumn brings an abundant supply of squash, pumpkin, apples, cauliflower, garlic, pears and sweet potatoes.  Use this time to sample new dishes and try new recipes.

Warm up with soup! A hearty bowl of soup–like butternut squash or mushroom barley–can warm you on a crisp evening.  And studies show that broth-based soups can help fill us up and decrease the calories we consume.

Rake the leaves! Most of your gardening season is over, but that doesn’t mean the yard work has ended!  Spend an afternoon raking leaves into piles for some calorie-burning exercise.  (Jump and tumble in the piles with your kids for family physical activity!)

Multi-task during "kid" events! Waiting for your child during piano lessons, soccer practice or karate class?  Instead of just sitting there, use the time to get some exercise.  If it’s in a safe neighborhood, put on your sneakers and go for a walk.

Create a goal!  The winter holidays are about 3 months away.  And 12-weeks is the perfect amount of time for a weight loss challenge like the kind promoted in Body For Life. Set a goal to be slim and fit by the office Christmas party or your New Year’s bash.

Take it outside!  Summer heat can discourage a lot of folks from exercising outside–it’s just so hot!  But the cooler days of Autumn are perfect for brisk walks, long hikes, a game of Tag with the kids, or a romp in the yard with the dog.

Eat Raw Veggies For More Nutrients

Do you usually eat a salad for lunch?  If so, you probably get more nutrients than non-salad eaters.

Raw veggies in general seem to be the key to eating a diet rich in nutrients.  According to a study reported by Reuters Health, folks who eat a lot of raw veggies tend to have 15% higher levels of nutrients in their blood than people who don’t eat vegetables.

Not a fan of raw veggies?  You’re not alone.  Many people find vegetables to be bitter in taste.  However, that doesn’t mean you can’t find one or two that please your palate if you just…

Experiment! Try new veggies that you’ve never before eaten.  How about Swiss chard?  Bok choy?  Japanese eggplant?  Jicama?  Fennel?  Artichokes?  Chicory?  Broccoli rabe?  You may discover a new favorite food.

Cook them!  Sure, raw veggies are good for you.  But if you don’t like their taste or texture, try cooking them.  Roasting and grilling brings out their natural sweetness, making them more palatable to many folks.  And the seasonings you add during cooking can help make them tastier, too.

Dress them up!  Everyone knows about baby carrots and ranch dip.  But consider dressing up your veggies in other ways, too!  Sprinkle them with a little olive oil and some spices.  Marinate them in some balsamic vinegar and seasonings.  Or use your veggies as part of a dip, like a spinach dip. 

Start small! Try a small salad before your evening meal, or switch out one unhealthy snack (like potato chips) with raw veggies.  Making a bunch of big changes at once is likely to discourage you.  Instead, try baby steps to get started.

Add them to favorites!  Add some extra vegetables to foods you already eat, such as topping a sandwich with green pepper slices or sprinkling some shredded carrots into meatloaf.