Follow 3 Rules for an Energizing Lunch
To help ensure your lunch is giving you rock star energy -- instead of weighing you down -- you just have to follow
three simple rules.
According to RealAge expert Mehmet Oz, MD, the three keys are quality carbs, healthy fat, and lean protein -nutritional bases you need to cover to keep energy levels from bottoming out.
1. Quality carbs: Build your meal out of complex carbs -- the kind that are digested slowly to give you a longer,
steadier stream of energy. Just about any high-fiber carb will do, including beans, brown rice, whole-grain bread,
quinoa, and veggies like brussels sprouts and eggplant. Make this roasted-veggie tart from EatingWell on
Sunday for all-week slice-and-go lunches.
2. Healthy fat: You'll need a bit of healthy fat to help your body absorb all the goodness of certain fat-soluble
nutrients in your meal (like vitamins A, D, and E). Fats also help you feel full longer. Try topping soups and salads
with chopped walnuts and drizzling some olive oil on your whole-wheat pasta. Sandwich lovers, replace your
mayo with a few slices of creamy avocado. And try this slimming type of salad dressing.
3. Lean protein: Dr. Oz recommends making your meal "mostly veggie" and then adding some lean protein to
give it a little more lasting power. Skinless chicken, lean meats, fish, tofu, eggs, and beans are all primo sources
of healthful protein. Hit all three lunch essentials in one fell swoop with this EatingWell recipe that packs a lightly
dressed, veggie- and protein-rich punch: Green Goddess Salad.
Source: www.realage.com
The above article appeared in the December 7, 2009 VANHA Monday Mailing
Eat This Fall Treat for Your Heart
You probably have one on your porch right now. And your heart wants you to bring it inside and serve it up. We're
talking about pumpkin.
Canned or fresh, pumpkin is a superfood, according to the authors of SuperFoods HealthStyle. And this squash
is especially good for your ticker because it's chock-full of carotenoids that are known to reduce heart disease
risk.
Antioxidant Action
And that's not all, according to the book's authors, Steven G. Pratt, MD, and Kathy Matthews. Pumpkin is also a
good source of potassium, magnesium, fiber, and antioxidant vitamins C and E. So don't think of this squash as
merely a fall doorstep jazzer upper. Find out why pumpkin is good for your blood vessels, too.
Source: www.realage.com
The above article appeared in the November 2, 2009 VANHA Monday Mailing
Why Outdoor Workouts Work Better
Pounding away on a treadmill under fluorescent lights in a stuffy gym couldn't sound any less appealing. Until
now. This workout choice may be holding your health back.
That's what exercise guru Tina Vindum, author of Outdoor Fitness, believes. In her book, she references several
studies that suggest exercising in a natural environment is better for your mood and your health.
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On mood . . . one study found that outdoor joggers produced more of the feel-good brain chemical
serotonin and had less anxiety and depression than folks who ran on indoor treadmills. Discover how an ancient
Eastern philosophy may help you deal with negative emotions.
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On health . . . in another study, patients recovering from surgery needed less pain medication when their
rooms had views of natural surroundings. And in a prison study, inmates with a view of sky, trees, and grass had
significantly fewer headaches, digestive problems, and trips to the infirmary. Where does it hurt? Get tips and
tricks for dealing with pain from the YOU Docs.
Onward and Outward
Vindum believes exercising outdoors -- especially in nature -- not only takes the boredom out of your workouts but
also dramatically enhances vitality, confidence, and fitness. Read this article to find out if your workout is
paying off the way it should.
Resource: www.realage.com
The above article appeared in the October 5, 2009 VANHA Monday Mailing
How to Walk Away from a Bad Mood
When your emotional well-being is in need of a "tune up," follow this simple rule for feeling better: take more
walks.
A strong body of research suggests that walking and other forms of regular exercise can turn the dial way down
on depression, stress, and anxiety.
Midlife Mood Improvement
That’s exactly what a recent 8-year study of pre- and postmenopausal women showed. Premenopausal women
who exercised 3 to 7.5 hours per week reported lower levels of stress compared to women who exercised just
over an hour per week. Two additional benefits seen in postmenopausal women on the high end of that exercise
scale: less depression and anxiety compared to their less inactive counterparts. Feel good and look good. Find
out how to walk off fat fast with this exercise video.
Source: www.realage.com
The above article appeared in the September 14, 2009 VANHA Monday Mailing
10 Salt, Sodium Foods that Could Make Hypertension Worse
Does too much salt cause high blood pressure, or doesn't it?
That debate has raged for decades, with a slew of studies finding "yes" and a slew of others finding "no." Two
new studies out today in the journal Hypertension tip the scales in favor of reducing sodium—particularly for those
1 in 4 Americans who have high blood pressure. One study found that reducing salt intake from 9,700 milligrams
a day to 6,500 milligrams decreased blood pressure significantly in blacks, Asians, and whites who had untreated
mild hypertension. Another study found that switching to a lower-salt diet helped lower blood pressure in folks with
treatment-resistant hypertension.
In the second study, those with an average blood pressure of 145/84 millimeters of mercury (mm Hg)—still above
the healthy level of 120/80 mm Hg even though they were taking three or more medications—experienced an
average blood pressure drop of 22.7 mm Hg (for the top systolic number) and 9.1 mm Hg (for the bottom diastolic
number) when they switched from a high-salt diet, containing 5,700 milligrams of sodium a day, to a low-salt one
containing 1,150 mg.
Lowering sodium intake, though, involves a lot more than setting aside the salt shaker. An April study from Emory
University found that only one third of heart-failure patients succeeded in reducing their sodium intake to the
recommended 2,000 mg a day even when they made an effort to follow a low-sodium diet. (Reduced sodium is
recommended to prevent a dangerous retention of fluid common with this heart condition.) Bottom line: Unless
you read every food label and never dine out, you're probably getting far more than the 2,400 mg sodium limit
recommended for healthy adults. If you're unexpectedly getting too much sodium, here are some likely culprits:
Source: www.stonehearthnewsletter.com
The above article appeared in the August 3, 2009 VANHA Monday Mailing
Rethinking the Sun and Your Health
Just as the message is starting to sink in that the only safe tan is a fake one, along comes the news that soaking
up a little sunshine here and there might actually strengthen your immune system.
What? Yes, you heard right. Researchers noticed that while rates of skin cancer -- as well as several other types
of cancer -- tend to be higher in sunnier latitudes, patients in these regions seem to fare better when it comes to
fighting the disease. Their secret defense? Might be the extra vitamin D they score from living in a sunnier clime.
Your body converts inactive vitamin D to active vitamin D when your skin is exposed to strong sunlight. “D” stands
for defense: This vitamin turns on a gene that checks your DNA for errors and kills cells -- like cancer cells -- that
have them.
Your body activates vitamin D from the sun faster and more effectively than it soaks it up from food and
supplements. But you know the trouble with that: Sunlight is great for growing plants and yellowing newspapers,
but it leaves your skin vulnerable to skin cancer and wrinkles, and inflammation from burns needlessly uses up
your stem cells (better to have them to repair things like your heart, kidney, or brain).
So what to do? Get some sun, but only a little bit. Just 10 to 20 minutes of summer sun gets you the D you need
for the day (in much of North America, winter sun isn’t strong enough to get D production going). Or use
sunscreen and rely on vitamin D supplements. Take 1,000 international units (IU) of D3 every day if you’re under
age 60 and 1200 IU a day if you’re over 60.
Source: www.realage.com
The above article appeared in the July 6, 2009 VANHA Monday Mailing
In a Chair? Take a Break
If you spend large chunks of your day in a sitting position, then listen up: It’s time for a break. From your chair.
Whether you’re riding in a car, working at a desk, or watching TV, you need to break up your repose -- and do it
often. Get up, walk around, stretch your legs. Do something. Anything. If you don’t, your longevity will take a hit.
Even if you are a regular exerciser.
Sitting Get You Down?
Huh? Even if you exercise? You got it. In a 12-year study, folks who sat for most of their day had higher mortality
rates. Even if they also exercised for 30 minutes every day, the chair dwellers couldn’t bring their mortality rate
down to the level of someone who sat for only a quarter of the day. Yikes. Find out why you don’t have to work
up a huge sweat to reduce your cancer risk through exercise.
Your Sitting Solution
So what to do? First, you should still exercise. Among people who sat for the same percentage of time each day,
the active people (read exercisers) lived longer than the inactive people. Second, aim for longer periods of activity
during your leisure time. The more you sit, the more you should exercise when you’re done sitting. Finally, in
addition to taking regular breaks from sitting, make the act itself less sedentary with these tips:
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Try this chair-workout video.
Do these in-your-chair crunches.
Find a way to fidget.
Here’s an active leisure-time hobby that can lead to a longer life.
Source: www.realage.com
The above article appeared in the June 22, 2009 VANHA Monday Mailing
Don't Skimp on Sunscreen
When it comes to sun protection, a little dab of sunscreen won't do ya.
To get the full sun protection factor (SPF) that's printed on the bottle, you have to use the amount that scientists
use in testing. For most sunscreens, that's about 2 mg/cm 2. Here's how much that is in plain English.
Here are three key sunscreen ingredients . . .
Sunburn Safeguard
Most of us use only about a quarter of the sunscreen quantity needed to get the full SPF protection advertised on
a label. To get the full benefit, you need to slather on a lot of the stuff -- about 2 milligrams of product per square
centimeter of skin.
That translates roughly into about two finger-length squirts of the sunscreen applied to every major body area
(head/neck/face, left arm, right arm, upper back, lower back, upper front torso, lower front torso, left thigh/knee,
right thigh/knee, left lower leg/foot, right lower leg/foot).
Feel like you're swimming in sunscreen? Good. You're on the right track .
The above article appeared in the June 15, 2009 VANHA Monday Mailing
Why Iced Tea May Be Better Than Hot
If you take your tea cool in the summertime, you may be doing your throat a favor.
Research shows that temperature could matter when it comes to the health of your esophagus. Drinking piping
hot beverages may increase the risk of esophageal cancer.
Putting the Chill on Cancer
In a study of an Iranian province that has one of the highest rates of esophageal cancer in the world, researchers
found that subjects who regularly drank extremely hot tea had a higher risk of the cancer -- much higher than
people who drank their tea just warm or lukewarm. Take this free assessment to get your personalized
disease-prevention checklist.
See You in 4
The theory is that regularly drinking very hot drinks could chronically irritate and inflame the esophagus, making it
susceptible to carcinogens. To help reduce your risk, all you may need to do is wait a few minutes for your tea to
cool. People in the study who drank their tea less than 2 minutes after it was poured from the piping-hot kettle had
a greater risk of esophageal cancer than the people who waited 4 or more minutes (enough to get it below 149
degrees Fahrenheit). Find out what the other esophageal cancer risk factors are.
Here’s another way to make drinking tea healthier.
Source: www.RealAge.com
The above article appeared in the June 8, 2009 VANHA Monday Mailing
June is Men’s Health Month!
Tips for a Healthy Life for Men
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Eat Healthy: Have a balanced diet and watch portion sizes.
Maintain a Healthy Weight: Being overweight or obese increases risk for many preventable diseases
such as diabetes and high blood pressure.
Get Moving: Find fun ways to stay in shape and feel good.
Be Smoke Free: Help-lines, counseling, medications and support groups are available to help you quit.
Get Routine Exams and Screenings: Routine exams and screenings can help save lives.
Get Appropriate Vaccinations: Protect yourself from illness and disease by keeping up with your
vaccinations.
Manage Stress: Find an equal balance between obligations to your employer and your family.
Know Yourself and Your Risk: Know what diseases you are at an increased risk for developing.
Be Safe - Protect Yourself: Fasten seat belts, apply sunscreen, wear bike helmets, and install smoke
detectors.
Be Good to Yourself: Pay attention to your health and make healthy living a part of your everyday life.
Checklist for your next checkup:
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Cholesterol Checks
Blood Pressure
Colorectal Cancer Tests
Diabetes Tests
Depression
Sexually Transmitted Diseases
Prostate Cancer Screening
Source www.hsc.wvu.edu
The above article appeared in the June 1, 2009 VANHA Monday Mailing
Got Cravings? Forget Moderation!!
Just a tiny taste of a treat and you’ll be able to put the craving out of your head for good, right?
Nope. Leave the ice cream carton in the freezer. Put the bag of mini chocolates down. Don’t even look at them. In
a study, just one taste of a treat triggered more indulgences a mere 25 minutes later.
Appealing Picks
Once people had a taste of an indulgence -- such as a chocolate truffle -- it awakened a need for more goodies.
And things snowballed. They started craving things like ice cream, pizza, and potato chips. And only once the
urge to indulge had been satisfied did the study participants focus once again on healthy foods like carrots,
whole-wheat bread, low-fat yogurt, and pears. Walking has been shown to be a very effective way to eliminate
cravings for chocolate. Studies have found that just fifteen minutes of walking can help eliminate a craving for
chocolate, alcohol and cigarettes.
For Raging Cravings . . .
Everyone craves comfort foods now and then. Just don’t act on those urges every time. Try these strategies for
nipping a case of the munchies in the bud:
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Eat an egg breakfast. Not only are eggs a good protein source, but they may help you pass up junk food
later in the day, too
 Eat your three squares. When you skip meals, your taste buds will have a yen for the sweet and salty.
 Grab a bit of whole-wheat bread and olive oil. The fats in olive oil turn off your hunger. And if you just
have to indulge, do it early in the day instead of later.
Source: www.realage.com
The above article appeared in the May 18, 2009 VANHA Monday Mailing
Get a Boost from Breakfast!
Want more from your first meal of the day than a way to keep your stomach from growling through your 8 a.m.
meeting? Adding certain foods to your plate, bowl, or baggie can lower your blood pressure (and jump-start your
metabolism and get you out the door so quickly that it looks like you got up on time). Here’s how:
Sprinkle flaxseeds on your cereal. Your whole-grain cereal (only 100% whole grains should be on the label.
Sorry, Cap’n Crunch) lowers blood pressure, and ground flaxseeds give blood pressure an extra kick. They
contain alpha-linolenic acid (ALA), a nutrient that relaxes blood vessels.
Stir chopped walnuts into oatmeal. These are loaded with ALA, and their protein and healthy fat profile push
blood sugar, blood pressure, and lousy (LDL) cholesterol down. Plus, the fiber in this combo stops raid-thevending-machine hunger later in the day.
Whip berries into your smoothie. One study recorded a 7-point dip in systolic (the top number) pressure from a
daily dose of berries. And no study needs to be done to prove they make smoothies taste great.
Toss a tomato onto your egg-white omelet. The lycopene in cooked tomatoes has a talent for tamping down
blood pressure. No time to cook? Watermelon and pink grapefruit are richer in this nutrient than Bill Gates is in
dollars (maybe not quite -- just making sure you were still reading).
Grab a yogurt. Making no-fat, no-sugar-added dairy products such as yogurt (look for ones containing probiotics)
a regular part of your diet can reduce hypertension risk by 30
Source: http://www.realage.com
The above article appeared in the May 11, 2009 VANHA Monday Mailing
Water Balance, Fluids and the Importance of Good Hydration
Got Water?
Water is essential for life, and maintaining hydration is important for physical and mental performance. People
generally drink enough water, but for specific population groups, like the elderly, or while exercising, fluid intake
might become critical.
The effects of dehydration
Dehydration can cause headaches, tiredness and loss of concentration. It is a problem particularly associated
with aging, as older adults are less sensitive to mild dehydration, they drink less and take longer to re-hydrate. A
deterioration of mental performance can also occur in mildly dehydrated younger adults. Children lose more water
in perspiration in trying to keep cool so it is important to make sure they drink enough in hot weather.
Drinking enough to maintain hydration
We need to get about 1.5 litres of water and other liquids to be adequately hydrated..
All water-containing drinks can contribute to the total required for hydration including fruit juice, soft drinks, tea,
coffee, dilute alcoholic drinks such as beer, as well as pure water itself. Studies have also shown that caffeine in
amounts typical of a cup of coffee or tea or a cola drink do not have a dehydrating effect, so experts now agree
that normal caffeine containing drinks can contribute to total water requirements. However, drinks containing 10%
alcohol or more, such as most wines, do result in net fluid losses.
What happens when we exercise in hot weather?
During exercise our bodies keep cool by evaporating fluid from our skin as sweat, so we must drink more to avoid
dehydration. A number of studies have demonstrated that maintaining hydration before and during endurance
exercise is effective in improving performance in a variety of conditions.
Salt stimulates water absorption and aids retention during and after exercise
Adding sodium (salt) to drinks stimulates carbohydrate absorption and this enhances water uptake. Replacing the
salt lost in sweat helps to maintain blood volume. Drinking large amounts of water alone during and after
endurance exercise in the heat, dilution of body fluids may occur. This means hydration will not be maintained
and low sodium levels may cause heat cramps and exhaustion. To prevent this, drinks should contain sodium
such as sport drinks which contain amounts similar to those of human body fluids.
Source: http://www.eufic.org
The above article appeared in the May 4, 2009 VANHA Monday Mailing
Ten Tips for Staying Up When the World is Down
1. Incline Your Mind Toward Joy.
Have you noticed that your mind tends to register the negative events in your life more than the positive? Reverse
this by consciously savoring the positive experiences you have as they happen. Let the good feelings sink in!
2. Lighten Your Load.
To make a habit of letting go of worries and negative thoughts, start by letting go on the physical level. Cultural
anthropologist Angeles Arrien recommends giving or throwing away 27 items a day for nine days. This
deceptively simple practice will help you break attachments that no longer serve you.
3. Get Your "Happiness Rest."
One sure-fire way to boost your happiness level is to go to bed by 10 p.m. for three consecutive nights. You'll find
that the world is a different place when you're rested and fresh.
4. Become an Inverse Paranoid.
Choose to believe that this is a friendly universe—one that's out to support you, rather than out to get you. When
you find yourself facing a challenging situation, ask yourself, "If this were happening for a higher purpose, what
would it be?"
5. Hang with the Happy.
Study after study indicates that happiness is contagious! Spend as much time as possible with people who are
supportive and upbeat to amplify those qualities in your own life.
6. Don't Believe Everything You Think.
Interrupt the downward spiral of worry and anxiety by questioning your negative thoughts. Just because you think
something doesn't make it true.
7. Seek Out Silence.
Prayer, meditation, and being in nature have long been recognized as ways to access a deep place of peace and
strength inside.
8. Move Your Body.
All the experts agree that some form of exercise is essential for maintaining optimal well-being. The next time you
start to feel glum, get your blood moving faster-even if it's just by standing up and moving around while you talk
on the phone, or parking farther away from your destination.
9. Ground Yourself in Gratitude.
Research shows that thinking of the things you're grateful for in life definitely raises your happiness level. Writing
them down is even more powerful. So start a gratitude journal today.
10. Wish Others Well.
Try "beaming love" to people—your friends and family, as well as strangers you pass on the street. It fills your
own heart in the process.
Source: Happy for No Reason by Marci Shimoff
The above article appeared in the April 27, 2009 VANHA Monday Mailing
THE HEALTH CORNER
April 19-25 is National Volunteer Week
What activity allows you to help yourself and other people at the same time? The answer is volunteering. Whether
you're interested meeting new people, or getting in shape, volunteering can help.
There Isn't Any Long Term Commitment Required
Many volunteer opportunities are short term and don't require any long-term commitment from you. This gives you
a lot of flexibility and can make it much easier if you've never volunteered before. Some volunteer opportunities
last for only a day like charity races, fundraisers, and free holiday meals for the homeless. There are even some
volunteer opportunities that require only an hour a week. However long you choose to volunteer is up to you, but it
is important to know that you have a lot of choices and very little commitment.
You Can Make A Difference
When you volunteer, it helps make a difference in the community and world around you. Volunteering helps solve
many societal, global, and environmental issues including homelessness, poverty, crime, hunger, climate change,
and pollution. Wouldn't you rather spend a weekend saving the world instead of watching TV?
You Can Get Good Exercise
Have you ever started an exercise routine only to give up after a week or two? Did your exercise routine feel too
boring and unrewarding? If you've answered yes to these two questions, volunteering can help. Many volunteer
opportunities involve physical work such as building houses, cleaning hiking trails, and coaching youth sports.
These types of volunteer opportunities will give your body a motivating, rewarding, and rigerous workout. Because
other people are depending on you to be there, it will be harder for you to fizzle out and quit.
You Will Gain A New Perspective On Life
Volunteering will allow you to meet people you wouldn't normally encounter in your daily life. You may work with
people who are homeless, physically disabled, mentally challenged, or abused. Getting to know people like this
will make you more appreciative for the things you have and more compassionate for the less fortunate.
Source: www.manhelper.com
The above article appeared in the April 20, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Do allergies keep you indoors on nice days?
Try these tips to enjoy outdoor living, gardening, and hiking despite your allergies.
Thick of It: Is the grass getting high? Wear a mask if you're mowing. Nothing fancy -- an inexpensive painter's
mask works fine.
High and Dry: Pollen counts are highest on hot, dry, windy days. Check the forecast before making plans.Good
Scents, Bad Sense: Allergic to insect stings? Don't wear scented deodorants, perfumes, shampoos, or hair
products. Carry an epi pen when hiking.
Orange or Red Alert? Skip outdoor exercise. High pollution levels make allergens even more potent.
Born to Run? Move the morning jog (or walk) to evening. Peak pollen and mold time is 5 a.m. to 10 a.m.
Soothe the Itch: Relief itching from poison ivy, oak, or sumac. Put wet compresses on the rash. Calamine lotion
or antihistamine pills also help.
Got Sunglasses? Don't forget to wear them. Shades keep pollen out of eyes -- plus they protect against harmful
UV rays.
Checking In: Does a quick jog or a bike ride leave you wheezing and sneezing? Before heading out, check
pollen counts. Or join a gym.
Poison Plant Smarts: Don't let your pets run in wooded areas near poison ivy, poison oak, or sumac. They can
carry the oil home on their fur.
Preemptive Attack: Next year, get the jump on allergies. Start allergy medications a few weeks before pollen
season starts.
Source: www.webmd.com
The above article appeared in the April 13, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Own A Pet ... Improve Your Health
Owning a pet can improve your overall health. There's scientific data that suggests that perhaps everyone should
own a pet, as long as you don't dislike animals or have an allergic reaction to them.
People who own pets actually have lower cholesterol and blood pressure levels than those who do not own pets.
Dr. W.P. Anderson at the Baker Medical Research Institute found that because pets help calm us, our risk for
cardiovascular disease is diminished. Another study actually found that having a pet decreases your risk for a
heart attack by as much as three percent.
Pet owners exercise more than non-pet owners. They know they have to take their dogs for walks or to play catch
with frisbees several times a day. For children, owning a pet improves their self esteem. They have a non-family
member who loves them unconditionally and wants their undivided attention.
Pet studies have also proven that people with pets have lower levels of stress and anxiety and aren't depressed
as often as those who do not own pets.
www.animaliatoday.blogspot.com
The above article appeared in the April 6, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Silencing Pain with Music
Bad hip? Bad back? Instead of popping a pain pill, try spinning your favorite CD.
Nagging, gnawing pain can grind anyone down. But now there's scientific evidence that the right kind of music
can pick you up, easing discomfort and lifting your spirits. What's the "right" kind? Anything you like -- relaxing
sounds, classic rock, edgier beats, whatever sounds good to your inner spirit is good for your body, too.
It's been known for a while that music is a great way to decrease pain and calm fears after surgery and during
cancer treatments. The question was, could it also help people suffering from the ongoing pain of arthritis,
migraines, back problems, and other health issues? The answer is yes. A daily dose of music can definitely
increase comfort and lift depression, boosting listeners' outlook.
Even better, music is a low-cost "medicine" with no side effects, unlike many pain relievers. So whatever it is you
like to listen to -- Satchmo or Sade -- try turning it on if you're coping with pain problems. Treating yourself with
more than one kind of medicine is good for the body as well as the soul.
Source: www.realage.com
The above article appeared in the March 30, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Drop Your Blood Sugar with One Painless Click
One powerful way to boost your health lies right under your thumb. It’s the “off” button on your TV remote. Spend
less time clutching your clicker and you’ll lower your risk of type 2 diabetes.
Don’t think you’re at risk? Although more than 24 million people in North America have diabetes, that’s not the
half of it. More than 54 million people -- 500 times more than a capacity crowd at the University of Michigan
stadium -- have “prediabetes,” meaning higher than normal blood sugar levels. The danger: Over time, high blood
sugar will damage every place your arteries go: your eyes, heart, kidneys, and more.
But you can help lower those numbers, right in your living room. Women who watch less than 2 hours of TV a day
have lower blood sugar than women who watch more, possibly because the TV watchers aren’t as physically
active.
The average American watches more than 4 hours a day; the average Canadian tunes in for about 3 hours. Cut
down to 2 hours a day, and don’t just sit there. TV dramas have about 10 minutes of commercials per hour;
sitcoms have more. Use those minutes to do some jumping jacks or walk briskly around the house (except to the
fridge). Or do sit-ups during the first commercial break and push-ups during the second one. You’re on your way
to a blood-sugar-steadying 30 minutes of activity a day.
Source: www.realage.com
The above article appeared in the March 23, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Fun, Fit Ideas for St. Patrick's Day
The Irish and non-Irish alike look forward to this one day a year when the beer turns green, slow cookers are filled
with corned beef and kissing is a national pastime. But just because St. Patrick's Day has the potential to be
calorie-packed, you don't have to let it ruin your plans for weight loss.
Here are 10 fun tips for getting through the day without going over-the-rainbow on your health goals.
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Everyone loves a parade: Instead of sitting on the sidelines, get involved. Either join a group that's
walking or march to your own beat.
Seeing green: Ironically, green is bad luck in Ireland, so start your own tradition. Every time someone
around you mentions green, tack on an additional push-up or an extra minute of cardio to the next day's
workout.
Find the true green: Taking a hike in the spring weather can be an excellent way to see some natural
greens. Pack a lunch and hit the trails.
Pass the green tea, please: Besides all of the added health benefits that green tea can provide,
drinking this green beverage puts you in your own holiday spirit—a relaxed one.
Eat your greens: Celebrate by eating all the verdant veggies you can get your hands on: spinach,
broccoli, green beans, lettuce.
Plan a picnic: Weather permitting, get outside and into the grass to hunt for four-leaf clovers.
Throw a party: Invite friends to your place and require that each bring a healthy dish. With you in control
of the food and the drink, it won't take any luck to get you through the holiday.
Get creative with food coloring: Use green food-coloring to make healthy and festive snacks for you or
your kids. Green low fat smoothies, anyone?
Make yourself a personal pot of gold: Write your accomplishments on slips of paper and keep them
together in a little black pot. One day, that pot of success will make you feel rich.
Source: www.weightwatchers.com
The above article appeared in the March 16, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Feeling Sleepy During the Day?
If you feel sleepy even after a full night's sleep or if your partner says you snore badly, you might have sleep
apnea. Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts and
occurs in two main types: obstructive sleep apnea, the more common form that occurs when throat muscles
relax, and central sleep apnea, which occurs when your brain doesn't send proper signals to the muscles that
control breathing. Additionally, some people have complex sleep apnea, which is a combination of both.
Common Risk Factors for Sleep Apnea:
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Excess weight
Neck circumference. A neck circumference greater than 17.5 inches
High blood pressure (hypertension)
A narrowed airway
Being male
Being older
Family history
Use of alcohol, sedatives or tranquilizers
Smoking
If you think you or someone you love has sleep apnea, you should seek medical attention right away.
Source: www.mayoclinic.com
The above article appeared in the March 9, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Pill Mistakes that Smart People Make:
When it comes to taking calcium and vitamin D supplements, we’re all for it. Same with aspirin if you’re a guy over
age 35 or a woman over 40 and your doc agrees it’s right for you. But what concerns us is that too few people
know how to take these supplements. As a result, you may be turning a wellness booster into a money waster or - worse -- something that could hurt you. Fortunately, these mistakes are easy to correct.
Let’s start with aspirin. It can reduce your heart attack risk by inhibiting inflammation and blood clotting. But the
same nuance of chemistry that makes aspirin offer this benefit also causes stomach irritation and even bleeding.
Lower your risk by simply drinking half a glass of warm water both before and after swallowing the pill and by
taking the pill 1 to 2 hours after eating.
Calcium has a different issue. The higher the amount of calcium in your supplement, the lower percentage your
body can absorb. So taking the 1,200 milligrams you need in a day, plus 1,000 international units of vitamin D
(1,200 if you’re over age 60), all at once isn’t optimal for you -- or your bones, or your mind, or your colon. That’s
why you need to down half in the morning and half in the evening (make sure you also get 400 milligrams of
magnesium when taking this calcium+D combo, to avoid constipation).
Your body naturally knows what newbie comedians have to find out the hard way: Timing is everything. Respect it
and get healthier.
www.realage.com
The above article appeared in the March 3, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Laughter is the “Best Medicine” for your Heart.
Can a laugh a day keep the heart attack away? Maybe so. Laughter, along with an active sense of humor, may
help protect you against a heart attack. A team from the University of Maryland School of Medicine has recently
shown for the first time that laughter is linked to healthy function of blood vessels.
The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. Humor and laughter can
cause a domino effect of joy and amusement, as well as set off a number of positive physical effects. Humor and
laughter strengthen our immune systems and help us recover from illness, as well as bring joy into our lives.
"Laughter activates the chemistry of the will to live and increases our capacity to fight disease. Laughing relaxes
the body and reduces problems associated with high blood pressure, strokes, arthritis, and ulcers.
A good hearty laugh can help:
 reduce stress
 lower blood pressure
 elevate mood
 boost immune system
 improve brain functioning
 protect the heart
 connect you to others
 foster instant relaxation
 make you feel good.
Remember that even in the most difficult of times, a laugh, or even simply a smile, can go a long way in helping
us feel better
 Laughter is the shortest distance between two people.
 Humor unites us, especially when we laugh together.
 Laughter heals.
 Laughs and smiles are enjoyed best when shared with others.
 To laugh or not to laugh is your choice.
The question is, how do we gain access to this priceless medicine?




Smile. Smiling is the beginning of laughter. Like laughter, it’s contagious. Pioneers in “laugh therapy,” find
it’s possible to laugh without even experiencing a funny event. The same holds for smiling. When you
look at someone or see something even mildly pleasing, practice smiling.
Count your blessings. Literally make a list. The simple act of considering the good things in your life will
distance you from negative thoughts that are a barrier to humor and laughter. When in a state of sadness,
we have further to travel to get to humor and laughter.
When you hear laughter, move toward it. Sometimes humor and laughter are private, a shared joke
among a small group, but usually not. More often, people are very happy to share something funny
because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear
laughter, seek it out and ask, “What’s funny?”
Spend time with people who have successfully incorporated humor into their lives. These are
people who naturally take life lightly, who routinely find ordinary events hysterical. Their points of view
and their laughter are contagious.
The above article appeared in the February 23, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Inflammation: The Root of All Disease?
Hay fever, heart disease, depression, and diabetes...four very different conditions with one common denominator:
Inflammation is at the root of all four. And that's just the beginning! "Researchers are linking inflammation to an
ever-wider array of chronic illnesses," reports Newsweek's Anne Underwood. "Suddenly medical puzzles seem
to be fitting together, such as why hypertension puts patients at increased risk of Alzheimer's, or why rheumatoidarthritis sufferers have higher rates of sudden cardiac death. They're all connected on some fundamental level.
Even our crow's feet and laugh lines are due to an inflammatory process in the skin! Celebrity anti-aging doctor
Dr. Nicholas Perricone (The Perricone Weight Loss Diet, The Wrinkle Cure) considers inflammation "the single
most powerful cause of the signs of aging
What can be done to prevent and reverse the damage caused by systemic inflammation?
Healthy lifestyle habits such as exercising regularly, not smoking, maintaining a healthy weight, and minimizing
stress all help to reduce inflammation. But the most important factor in fighting inflammation is the food you eat
every day.
Here’s an abbreviated, quick-and-dirty list of Andy Weil’s anti-inflammatory diet:




Eliminate cow's milk and cow's milk products (substitute other calcium sources).
Eat more fruits and vegetables (make sure that they are organically grown - think berries, cherries, beans & legumes,
walnuts & almonds, dark green veggies & whole grains.).
Eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils and all
foods (such as deep-fried foods) that might contain trans-fatty acids. Use extra-virgin olive oil as your main fat.
Increase your intake of omega-3 fatty acids. Take two to three grams of fish oil a day.
www.inflammationfactor.com
www.drweil.com
The above article appeared in the February 16, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Good News For Valentines Day:
Chocolate: Is It Really a Heart-Smart Treat?
It wasn't too long ago that chocolate was considered about as healthy as a stick of butter. Not anymore.
Chocolate has acquired quite a reputation as a not-so-sinful sweet indulgence. And though it may seem too good
to be true, research does show that one type of chocolate is rich not only in flavor but also in the same protective
antioxidants found in apples, grapes, green tea, and red wine.
So is chocolate the new superfood? Not quite. But a growing body of evidence suggests chocolate may have
more to offer than guilty pleasure.
But not all chocolate is created equal. Processing destroys many of the natural flavonoids present in cocoa
beans, and chocolate products that have been alkalized have been almost entirely depleted of their natural
goodness. It's really only dark chocolate, high in cocoa content, that seems to be of benefit. Not white chocolate.
Not milk chocolate. Only rich, dark chocolate.
Health Benefits
So what is it, exactly, that chocolate has to offer? Multiple studies suggest that eating small amounts of dark
chocolate may protect cardiovascular health in the following ways:
Several small-scale studies have shown that dark chocolate may help keep arteries elastic and blood flowing
smoothly by improving the function of the endothelial cells that line our blood vessels.
In a recent study involving men and women with high blood pressure, those who ate 3.5 ounces of dark chocolate
every day for 15 days experienced a drop in both systolic and diastolic blood pressure.
Evidence suggests that eating a small amount of dark chocolate every day may increase "good" HDL cholesterol
while decreasing "bad" LDL cholesterol.
Chocolate's Dark Side
Before you ditch your bowl of fruit for a huge plate of brownies, let's do a quick reality check. A small portion of
dark chocolate several times a week can be included as part of a healthy diet. But if you don't already eat
chocolate, there's no legitimate health reason to start favoring it now. Not only is chocolate loaded with calories,
but it also has far fewer health-boosting vitamins and minerals than fruits and vegetables. It also contains
caffeine, something that should be minimized in some people's diets. And for some, chocolate may worsen
premenstrual symptoms or trigger migraine headaches.
Tips for Chocolate Lovers: To get the most bang for your bite:
Choose dark chocolate with a cocoa content of at least 70%.
Enjoy chocolate in small portions a few times a week. An ounce or two is a sensible serving.
Check the label. Avoid chocolate made with palm or coconut oils or any oil that has been hydrogenated or
partially hydrogenated.
Don't drink milk with your chocolate. Studies show that milk may inhibit the body's ability to absorb the
antioxidants.
Other Foods Rich in Heart-Healthy Flavonoids:
Apples, Apricots, Blackberries, Chocolate, Cranberries,
Grapes, Green tea, Onions, Red wine
The above article appeared in the February 9, 2009 VANHA Monday Mailing
THE HEALTH CORNER
National Wear Red Day—February 6, 2009—is a day when Americans nationwide will wear red to show their
support for women's heart disease awareness. This observance promotes the Red Dress symbol and provides
an opportunity for everyone to unite in this life-saving awareness movement by showing off a favorite red dress,
shirt, or tie, or Red Dress Pin.
Women have different symptoms …
Research by the National Institutes of Health (NIH) indicates that women often experience new or different
physical symptoms as long as a month or more before experiencing heart attacks. Among the 515 women
studied, 95-percent said they knew their symptoms were new or different a month or more before experiencing
their heart attack.
Many women never had chest pains
Surprisingly, fewer than 30% reported having chest pain or discomfort prior to their heart attacks, and 43%
reported have no chest pain during any phase of the attack. Most doctors, however, continue to consider chest
pain as the most important heart attack symptom in both women and men. Recognition of symptoms that provide
an early indication of heart attack, either imminently or in the near future, is critical to forestalling or preventing the
disease.
Women's major symptoms prior to their heart attack include:
 Unusual fatigue - 70%
 Sleep disturbance - 48%
 Shortness of breath - 42%
 Indigestion - 39%
 Anxiety - 35%
Women's major symptoms during a heart attack include:
 Shortness of breath - 58%
 Weakness - 55%
 Unusual fatigue - 43%
 Cold sweat - 39%
 Dizziness - 39%
The above article appeared in the February 2, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Turn On Your Brain
Anyone with a brain exercises these days, but did you know exercise can return the favor and train your brain?
Not only is exercise smart for your heart and weight, but it can make you smarter and better at what you do.
"I like to say that exercise is like taking a little Prozac or a little Ritalin at just the right moment," says John J.
Ratey, MD, an associate professor of psychiatry at Harvard Medical School and author of A User's Guide to the
Brain. "Exercise is really for the brain, not the body. It affects mood, vitality, alertness, and feelings of well-being."
According to Ratey, exercise also stimulates nerve growth factors. "I call it Miracle-Gro for the brain," he says.
Christin Anderson, MS, wellness and fitness coordinator of the University of San Francisco, explains that exercise
affects many sites within the nervous system and sets off pleasure chemicals such as serotonin and dopamine
that make us feel calm, happy, and euphoric. In other words, if you don't want to wait for those good feelings to
come by accident (if they do), you can bring them on by exercising.
"When one exercises," Anderson says, "you can think more clearly, perform better, and your morale is better. This
is pure science -- stimulate your nervous system and function at a higher level."
There is also a growing body of medical research suggesting that brain teasers and problem-solving games can
improve memory and brain function in older people, even those with dementia. The Alzheimer's Association
recommends puzzles as therapy because some studies have suggested they might improve memory, attention
and problem solving while staving off mental decline and, perhaps, reducing the risk of Alzheimer's disease.
Studies of patients with Alzheimer's, dementia or attention deficit disorder have found that those who play games
have better speech and brain function.
Source: www.webmd.com and www.usatoday.com
Check out these online sources for brain games:
www.gamesforthebrain.com
http://games.aarp.org
www.braingle.com
The above article appeared in the January 26, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Hey, slow down!
Weight loss is no sprint, it's a marathon. So abruptly and drastically changing your routine is only going to leave
you breathless and worn out. A more realistic approach to weight loss is to take it one step at a time, one day at a
time. Little by little, it'll make a big difference.
Do sweat the small stuff.
"Making small changes one at a time is a great strategy," agrees phychologist Howard Rankin, PhD, a author of
"The TOPS Way to Weight Loss" (Hay House, 2005). "It's not overwhelming, and it results in a slower, steadier
weight loss." Think of it this way, maybe cutting the cream out of your coffee seems like a small feat to you. But
once you've got that down you can add another small feat, then another.
So, here are some small steps Weight Watcher's members have taken in order to make their way toward their
weight goals.
Small Eating Changes
 Water, water, water, water. (Your skin will look great, too!)
 Order half portions at restaurants, or share a full portion with somebody. Or ask for a "to-go" container
when you order your food, and pack up half the portion before you even start eating.
 Cut back on butter and mayo.
 Limit fried foods to once or twice per week.
 Use less or no sugar in your coffee or tea.
 Replace ground beef with meatless products or ground turkey.
 Try at least one new food every week.
If you're bored with what you're eating, you're more likely to give up.
 Eat fresh, raw veggies with sandwiches instead of chips.
 Measure your portions until you're sure you know what a cup, a half-cup, and a tablespoon look like. This
will help you practice portion control, an essential key to weight-loss success.
 Try not to drink high-calorie beverages.
 Dip your fork in a side of salad dressing before each bite instead of pouring it directly on your salad. You'll
find that you are satisfied with much less than you usually put on.
 Find healthy alternatives to all your favorite foods.
 If you don't really love it, don't eat it.
 Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This
way, you know exactly how much you're having.
 Always eat something for breakfast.
 Read food labels. Check serving sizes.
 Add vegetables to everything.
 Plan meals in advance; use that information to make out a complete shopping list.
 Give food to guests to take home.
 Write down everything you eat and drink, without fail.
 Plan ahead for special occasions by accounting for higher-calorie foods before you eat them.
Small Exercise Changes
 Take the stairs every single time they're an option. No more elevators or escalators.
 Make exercise a priority, not an inconvenience.
 Park far from your destination so you're forced to walk. This works at the supermarket, the mall,
wherever. (This also helps you waste less time looking for a parking space!)
 View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out,
grocery shopping) as a chance to get in some activity.
 Take the grocery cart back to the store when you're done loading your bags into your car.
 If you take public transportation, get off one stop early.
 Work out with a buddy.
Source: www.weightwatchers.com
The above article appeared in the January 19, 2009 VANHA Monday Mailing
THE HEALTH CORNER
5 Simple Steps to Start Loving Your Life:
What really makes you happy? As new tasks and responsibilities come into your life each year, it can be easy to lose
track. Whether it's the little things in life that make you smile, or the joy of working toward a life goal, focusing on your
happiness each day not only will protect your emotional well-being, but also your physical health.
Follow these simple steps to rediscover your passion for life and be healthier in the process.
1. Value your daily diversions
When you're adding items to your to-do list, don't forget the good stuff. Do you look forward to reading in bed, going out to
breakfast, taking long walks, listening to music, or just sitting quietly outside? Make sure some of your favorite
diversions happen every day. Not enough time to indulge? Consider crossing out the pesky items on your list that you
keep saying you're going to do, but haven't gotten to in over a year, like alphabetizing your bills or organizing your sock
drawer. Or, cross out a bigger item that is consuming much of your time but isn't enhancing your life.
2. Build your strength and independence
We all have low-energy days, but if you can resist the urge to skip your daily workout, you'll be rewarded both now and
later. Try telling yourself that you need to do only 10 minutes of exercise. Once you're up and moving, it's likely that you'll
want to finish your workout. Even if you can't push past the 10-minute mark on bad days, you can feel good about doing at
least a little something. Sticking with an exercise plan will help you feel good about yourself, and also strengthen
your immune system and enhance your body's production of mood-boosting hormones. Keep a notebook with short
summaries of how you feel after really good workouts. Refer to these notes when you need inspiration.
3. Squash your stressers
Don't let stress sap you of joy. Diffuse daily hassles by practicing stress-reduction strategies. Try taking little deepbreathing breaks throughout the day, inhaling through your nose and then exhaling slowly through your mouth. Repeating
this action 3 or 4 times allows more oxygen to get into your blood stream, resulting in a greater feeling of calm.
In addition to controlled breathing techniques, progressive muscle relaxation, yoga, and massage all have been
documented as effective means of reducing tension, stress, depression, and anxiety. Taking a brisk 10-minute walk will do
far more to dissipate your stress and lift your spirits than eating the sugary and salty snacks you might crave when you're
feeling frantic.
4. Celebrate and share your skills
Thumb through the local newspaper or phone book and identify a school, club, or organization with whom you'd like to
volunteer or participate. Not only will sharing your unique talents and expertise benefit others, but also research shows that
volunteering can improve your well-being.
5. Appreciate the people around you
Unwind and share a few laughs with your family or friends at least once or twice each month. The openness and trust you
share with these important people can help give you the perspective you need to cope with everyday challenges. These
regular connections also will have a positive impact on your health, especially when you share a good laugh.
Laughing lowers blood pressure and releases endorphins that can ease pain. Also, don't neglect relationships at work.
Colleagues and co-workers can provide valuable support and keep your blood pressure under control during stressful
situations.
Feeling satisfied and fulfilled with your life is an essential part of your emotional and physical well-being. As you grow to
appreciate your time, your independence, your self-assurance, your skills, and your relationships, you will be amazed at just
how good you feel, both in body and spirit.
Source: www.realage.com
The above article appeared in the January 12, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Resolutions: So Easy To Make ... So Hard To Keep
The beginning of the New Year seems to be the time when everyone is making resolutions to change some thing
in their lives. Whether your goal is to quit smoking, lose 20 pounds, pay off your debt, or write the great American
novel, here are a few ways to help make your goal a reality.
1. Create a Plan
Setting a goal without formulating a plan is merely wishful thinking. In order for your resolution to have resolve,
(as the word "resolution" implies), it must translate into clear steps that can be put into action. A good plan will tell
you A) What to do next and B) What are all of the steps required to complete the goal.
2. Create Your Plan IMMEDIATELY
If you're like most people, then you'll have a limited window of opportunity during the first few days of January to
harness your motivation. After that, most people forget their resolutions completely. It is imperative that you
begin creating your plan immediately.
3. Write Down Your Resolution and Plan
Commit your resolution and plan to writing someplace, such as a notebook or journal or go to www.myGoals.com
to help you formulate a plan.
4. Think "Year Round," Not Just New Year's
Nothing big gets accomplished in one day. Resolutions are set in one day, but accomplished with a hundred tiny
steps that happen throughout the year. New Year's resolutions should be nothing more than a starting point. You
must develop a ritual or habit for revisiting your plan.
Source: www.mygoals.com
The above article appeared in the January 5, 2009 VANHA Monday Mailing
THE HEALTH CORNER
Get Past the Rush and Chaos:
For some, managing time can be difficult in itself. Add to that the rush and the chaos of the holiday season and
you can have a seemingly impossible situation on your hands.
This time of year we all have so much to do with so many things added to our already busy schedule. It's
important that we remember to manage our time just as we do during the "off season". Here are some quick tips
to help get you through the holidays.
If you use a to-do list, continue to make and use your list. For those who don't, now might be a good time to begin
using one. Include all of your holiday "to-dos" on your regular list. Remember to distinguish between the things
that you have to do and those that you want to do. There's a difference. Add items to your calendar as you
would any other task. There may be some things that you are able to delegate. Doing so will free you up to
tackle other things; including spending time with those you love.
You might want to consider making your holiday decorating or baking a group activity by inviting friends and
family over. Before you commit to all of the parties that you usually attend and baking all of those cookies and
pies, look at the list of things that you have to do and decide which festivities you will attend and just how much
baking you will do if any.
Choose wisely and don't overload your calendar. If there are things that you enjoy doing, then by all means, add
them to your to-do list or calendar. If not, give yourself some additional time to do those things you really enjoy by
cutting out the things that you don't enjoy so much.
As you're adding things to your list and your calendar, remember to add blocks of time where you are relaxing just
as you would do "off season". You have to give yourself some down time during this fast-paced season. Once the
holidays are over, take some time to plan for next year by purchasing gift wrap and decorations at those great
discounts, and updating that holiday card list so that you're ready for next year.
Source: www.ezinearticles.com
THE HEALTH CORNER
Portion Control … Try these simple ideas to identify sensible serving sizes
When it comes to food portions, Americans are definitely living in a supersized world. Portion sizes have
increased dramatically over the past 20 years. Now, during the holidays, our eating habits can be out of control,
so one place we can re-assert control is with portion sizes. Try these simple tips to readjust your food goggles to
help spot sensible serving sizes.
Retrain Your Eyes
Take a look at this visual comparison table to get a better sense of what proper serving sizes look like:
A Healthy Serving Size
3 ounces lean meat, chicken, or fish
1.5 ounces of cheese
1/2 cup of ice cream/frozen yogurt
1 pancake
1/2 of a 3-inch bagel
Baked potato
is
About the Size of
a deck of cards
4 playing dice
1/2 tennis ball
a CD
a can of tuna
your fist
Source: National Heart, Lung, and Blood Institute (NHLBI)
Resize Your Tableware
Are your dishes more like platters than plates? Try serving meals on smaller (9-inch) plates instead of large
dinner plates. You'll satisfy that psychological need for a full plate of food, but you’ll be eating more reasonably
sized portions.
Don’t Be Fooled By Food Labels
Comparing food labels before you buy is a good way to make healthier portion choices. However, keep in mind
that a quick glance at the label might not give you the whole story. Make sure you check the serving size in
addition to the calorie listing. For example, take two packages of cookies … the first cookie lists 160 calories per
serving, the second lists 80 calories per serving. But, a serving size for the first cookie is 3; for the second, it’s
equal to one cookie.
And, remember, if you make smarter choices the majority of the time, then it’s OK to once in a while enjoy
yourself at that family gathering or holiday party.
Source: www.realage.com
The above article appeared in the December 8, 2008 VANHA Monday Mailing
THE HEALTH CORNER
Holiday Weight Gain … It’s Not A Gift You Have to Accept
Christmas cookies are the dieter's holiday kryptonite.
Holiday weight gain may be the gift you get, but if you do these five things it’s not one you need to accept.
Remember portion control is important.
Repeat after me: "All things in moderation. All things in moderation." The best and worst thing about our favorite
tasty holiday treats is that they're, well... tasty. And naturally, the tastier a food is, the more you want to eat. It
requires a lot of will-power, but make the vow to take just one serving of your absolute favorites and try to eat
them slowly, truly savoring each bite.
"Just this once ... and this once... and this once....” will add up.
Don't fool yourself into thinking the holidays are one long "just this once" occasion. It will catch up with you. Yes, a
half dozen Christmas cookies do count even if eaten standing up. Sadly, those chocolate Bon Bons are going
straight to your hips ... even if they were a gift from your Mom and she really wanted you to try them in front of
her. A calorie is a calorie is a calorie.
Don’t overdo the spirits.
We're not talking holiday spirit here. Drinking too much alcohol not only piles on extra, empty calories, it takes
away many an inhibition ... including that little voice that tells you not to make a third go-round at the dessert
table. Try drinking one glass of water for each drink and it should slow you down.
Keep up the exercise habit.
The mid-winter spread will most definitely creep across your mid-section if you give yourself a few weeks (or
months) off exercise. But you don't have to leave the festivities to head to the gym. Simply take a brisk 30-minute
walk each day to keep your metabolism pumping.
Don’t just give up.
The most sure-fire way to fail at holiday weight management? Don't allow yourself a few slip-ups here and there.
Tell yourself you've blown it now, so you might as well keep making bad choices. You won't want to even bother
getting back on that diet if you look at things that way.
Or, you could pick yourself right back up and start over again no matter what you've done over the last few weeks.
Even if you make all five of these mistakes today, tomorrow is a new day and any day is a great one to work
toward becoming a healthier you.
Source: http://weightloss.about.com
The above article appeared in the December 1, 2008 VANHA Monday Mailing
THE HEALTH CORNER
Stressed Out About the Holidays? You’re Not Alone!
 Welcome to the holiday season -- that whirlwind of gift-giving holidays, marketing blitzes, holiday parties
and activities galore that begins right after Halloween, builds to Thanksgiving, and continues, gaining
momentum, through the end of the year. More than 80% of us find the holiday season to be ‘somewhat’
or ‘very’ stressful – making navigating the holidays right up there with asking for a raise in terms of stress!
What is it that has us all so hot and bothered?
 Doing Too Much
The problem with the holiday season is that we often experience too much of a good thing. While stress
itself is necessary for our survival and zest for life, too much stress has a negative impact on our health,
both mentally and physically.
 Eating, Drinking and Spending Too Much
An overabundance of parties and gift-giving occasions lead many people to eat, drink, and be merry -often to excess. The temptation to overindulge in spending, rich desserts or alcohol can cause many
people the lasting stress of dealing with consequences.
 Too Much Togetherness
E even the most close-knit families can overdose on togetherness, making it hard for family members to
maintain a healthy balance between bonding and alone time.
 Not Enough Togetherness
For those who don’t have these family issues, loneliness can be just as much of a problem. As the world
seems to be gathering with family, those who rely more on friends for support can feel deserted and
alone.
 Seasonal Affective Disorder (SAD)
An often unrecognized problem that comes with the holiday season is actually a by-product of the
seasons changing from fall to winter. As daylight diminishes and the weather causes many of us to spend
more time indoors, many people are affected to some degree by a type of depression known as seasonal
affective disorder. It’s a subtle, but very real condition that can cast a pall over the whole season and be a
source of stress and unhappiness during a time that people expect to feel just the opposite.
Minimizing The Holiday Stress
The great thing about holiday stress is that it’s predictable. Here are some tips you can try to help reduce holiday
stress before it begins so that it remains at a positive level, rather than an overwhelming one:
 Set Your Priorities
Before you get overwhelmed by too many activities, it’s important to decide what traditions offer the
most positive impact and eliminate superfluous activities. Pick a few favorite activities and really
enjoy them, while skipping the rest.
 Cut Corners
If you can’t fathom the idea of skipping out on sending cards, baking, seeing people, and doing all of
the stuff that usually runs you ragged, you may do better including all of these activities in your
schedule, but on a smaller scale.
 Change Your Expectations For Togetherness
With family and friends, it’s important to be aware of your limitations. Think back to previous years
and try to pinpoint how much togetherness you and your family can take before feeling negative
stress. Also, when dealing with difficult relatives, it’s okay to set limits on what you are and are not
willing to do, including forgoing your visits or limiting them to every other year.
 Set A Schedule
Putting your plans on paper can show you, in black and white, how realistic they are. Start with your
highest priorities, so you will be able to eliminate the less important activities.
 Breathe!
This sounds like a no-brainer, but sometimes we forget to take deep breaths and really give our
bodies the oxygen we need. If you visualize that you are breathing in serenity and breathing out
stress, you will find the positive effects of this exercise to be even more pronounced.
With a little planning and a few minor but significant changes, this holiday season can bring the love and joy it was
meant to bring, and leave you feeling fulfilled rather than drained. Source: http://stress.about.com
THE HEALTH CORNER
How’s Your Health? Health Assessments to help you find out.
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Oh, My Aching Head: Is it a headache or a migraine? Find out here.
At Risk for a Heart Attack? Find out here.
Is It PMS or Just a Bad Mood? Find out here.
Could This Be Allergies? Find out here.
Indigestion? Or Something Else? Find out here.
Find additional health assessments at www.realage.com.
The above article appeared in the November 17, 2008 VANHA Monday Mailing
THE HEALTH CORNER
What to Make of the Latest Good/Bad Vitamin News
Not too long ago, many people were popping antioxidant pills -- certain vitamins, minerals, and plant substances
(phytonutrients) -- with abandon. Antioxidants had earned mega praise as health insurance in a bottle, credited
with fighting everything from heart disease and cancer to sniffles. Now, an analysis of 67 studies involving nearly
a quarter of a million people says that big doses of these tablets and capsules are duds . . . at best.
Does this have anything to do with your mainstream daily multivitamin/mineral, which contains a wide array of
antioxidants as well as many other nutrients? No. Don’t let the latest medical-study ping-pong match scare you
away from a multi . . . much less from the phytonutrients in fruits and vegetables.
While evidence against taking high-dose antioxidant supplements has been mounting, so has the support for
eating lots of antioxidant-rich foods. One dramatic example: Taking supplements of vitamin A actually raises lung
cancer risk in smokers. But new research has found that eating lots of strawberries, apples, beans, onions,
brussels sprouts, and green and black tea -- all rich in antioxidants -- cuts the risk of lung cancer in smokers.
The likely moral of this nutritional story: All of us (not just smokers) need the complex cornucopia of nutrients in
real food to fight cell damage and disease.
But since it’s easy to get too few antioxidants and other nutrients when you’re eating breakfast in the car, lunch at
your computer, and dinner over the kitchen sink it’s a good idea to take a mainstream multi as an insurance policy
against a less-than-perfect diet. It’s also a good idea to divide it in two and take it twice a day -- it makes it easier
for your body to absorb all those nutrients.
As for proceeding with caution with some antioxidants, here are some basic guidelines:
1. If you’re taking cholesterol-lowering drugs, be careful with vitamins E and C. These can inhibit the antiinflammatory component of cholesterol-clearing statins such as Mevacor, Lipitor, Crestor, and Pravachol. While
they’ll still lower your cholesterol, 40% or more of their benefits are anti-inflammatory, and you’d be missing out on
those. Avoid taking more than 100 IU of E daily or 100 milligrams of C twice a day. (This flags another problem
with these studies, by the way: They often involved medications that interact with C and E but didn’t limit the use
of the two vitamins.)
2. If you’re facing cancer treatment, avoid antioxidant supplements entirely, unless your doc specifically
tells you it is okay. They may help protect the cancer tissue, so they could make your treatment less effective.
3. If you want to up your intake of phytonutrient-rich foods (of course you do!), shop for fruits and
veggies by color. The brighter and deeper the color outside (including deep greens), the more the phytonutrients
are waiting inside. All-stars (in alphabetical order) include apples, bananas, blueberries, broccoli, carrots, citrus,
cranberries, dark-colored beans (like black and kidney beans), figs, peaches, red cabbage, red peppers, spinach,
strawberries, sweet potatoes, and tomatoes. Aim for at least nine servings of phytonutrient-rich fruits and veggies
a day. A diet high in them can help your body combat cancer, heart disease, diabetes, and needless aging.
4. If you want a no-calorie way to boost your antioxidant supply, sip tea and coffee. Green and black tea as
well as coffee are packed with antioxidants. We recommend more than 2 cups of each per day if you and your
doc agree.
Source: www.realage.com
The above article appeared in the November 11, 2008 VANHA Monday Mailing
THE HEALTH CORNER
7 Ways to Beat Stress and Maintain Resiliency
Maintaining resilience and combating stress are major issues in the workplace. Resilient employees are the ones
who can easily bounce back from a stressful event. They do more than just recover. They often come out stronger
than before. Employees in a resilient work culture can shake off frustration and move on. Unfortunately, stress
can contribute to a loss in your resilience, and in order to maintain your resilience, you must be able to overcome
stress.
Here are 7 ways to beat stress and overcome any problem:
 Change your perception. You must learn how to form healthier attitudes and beliefs by knowing what
your personal strengths are, letting go of what you can’t control, and branch out to your support network.
Your support network could be anything - a blog or an online friend or group that are easily accessible.
 Eat better. Make sure you are eating a healthy, balanced diet. It will not only make you feel better
physically, but can help combat stress-related problems.
 Work out. Exercising does more than help you look trimmer; it also fights stress. When you are
exercising you are releasing endorphins which help to give you a more upbeat outlook. It also gives you a
healthy outlet to dissipate tension and mental fatigue. One way to incorporate exercise into your work day
is to leave your computer for 30 minutes and go for a walk outside; the fresh air will help clear your head.
 Stop. Smell the roses. It is difficult to relax when you are consumed with stress, therefore you must find
something that relaxes you. Find different relaxation and meditation methods that will oppose your body’s
reaction to stress which can help you calm down. Relax on the computer by listening to music, looking at
old photos, or even searching YouTube for funny videos, anything that frees your mind.
 Take time to make time. Time management is key. If you have a lot of things to do, don’t spend time
worrying about what you have to do. Make a schedule for yourself and try to stick to it. Prioritizing will
help you replace mere activity with accomplishment. Make a list on your computer or use the scheduling
reminders on OutLook to help stay organized.
 Learn about different behavior styles. In other words, 'Don’t poke the bear'. Be armed with a better
understanding of behavior styles that differ from your own. Knowing small things like this about your coworkers can help you approach workplace problems.
 Be assertive. Have confidence! When you stand-up for yourself, you are building your self esteem which
pushes stress to the side. See where you can improve in the assertive, aggressive, and passive
behaviors.
Source: www.itworld.com
The above article appeared in the October 27, 2008 VANHA Monday Mailing
THE HEALTH CORNER
Lieutenant Governor Bill Bolling has announced the start of a challenge called "Your Heart is in Your Hands." It's an initiative
designed to spread awareness about heart health problems and what people can do to reduce their risk. The challenge
encourages Virginians to set small goals like: exercising 30 minutes a day and eating healthy. Then people can track their
progress online. Gold, silver, and bronze medals will be available for people who hit certain goals. Visit the website for
more information.
Sign up now to join the Lt. Governor’s program.
Start your program now with these 6 Steps to the Perfect Walking Program
Walking Off Fat -- Fast!
The weather is starting to turn cooler and it’s a great time to be outside and start that walking program you’ve been putting off.
Your body needs exercise just the way your body needs food. And walking may be one of the best-kept secrets of weight loss.
Many people who have succeeded in losing a lot say that walking every day was a key factor.
No matter how overweight you are, you can do something to start the process of losing fat, strengthening your bones, and
relieving your joints of the load that they’re carrying. Just follow these six steps to the perfect walking program, and you’ll be
walking off the fat in no time.
1.
Think: Every Day, No Excuses
You must make walking a priority every day. And that’s walking -- not gardening, or house cleaning, or hitting golf
balls. You can do those things, too, but they can’t take the place of your daily walk. Use a calendar to keep track of
your walks; or find a walking buddy to be accountable.
2.
Think: Small
Walk just a few minutes a day if that’s all you can do right now. Then, increase by 1 or 2 minutes every few days.
And go slow at first. You’ll still burn the same number of calories as a smaller person walking faster, because your
body is carrying a bigger load. And walking slowly can reduce stress on the knees by up to 25%. Once you’ve built up
your stamina, aim for 30 minutes every day (you can break it into three 10-minute walks if you like). Before you finish
2 weeks of walking, though, invest in a good pair of walking shoes.
3.
Think: Warm-Up
Warm-ups prepare your body, physically and psychologically, for the upcoming workout. For walking, a slower walk
is the warm-up. Do so for several minutes. Exactly how long depends on your age. As you become chronologically
older, your body reacts more slowly to stimuli. You will know you are warmed up when you start to feel a little warmer
and your heart beats a little faster.
4.
Think: Pleasant
For most people, strenuous exercise is no fun. If you work so hard that you do not enjoy it, you will probably stop. So
cut yourself some slack and keep the pace enjoyable. This will save you from overuse injuries, too. If you feel pain,
do your body a favor and listen.
5.
Think: Crank It Up (Gradually
Once you’ve been walking for a while, and you’re feeling good and enjoying more energy and stamina, increase your
activity -- go faster or farther. But do not increase it more than 10% in any week, no matter how good you feel.
6.
Think: Stretch, Stretch, Stretch
Great health without stretching is like trying to look good without combing your hair -- it ain’t gonna happen. Set aside
2 or 3 minutes to stretch when you’re done walking. Stretching the muscles you just used allows them to be ready
for the next time you want to use them. It’s not clear if stretching decreases soreness afterward, but it definitely
improves and maintains joint range of motion. Click here to learn the stretching basics.
Source: www.realage.com
The above article appeared in the October 20, 2008 VANHA Monday Mailing
THE HEALTH CORNER
October is Breast Cancer Awareness Month. Honor someone today by giving a mammogram to someone in
need. It's free to you and only takes a few minutes of your time. Find out how.
Did you know:
Not counting some kinds of skin cancer, breast cancer in the United States is
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The most common cancer in women, no matter your race or ethnicity.
The most common cause of death from cancer among Hispanic women.
The second most common cause of death from cancer among white, black, Asian/Pacific Islander, and
American Indian/Alaska Native women.
Breast cancer affects not only women, but the men in their lives as well. And, for every 100 cases of breast
cancer, one will be in a male. Protect yourself and the ones you love by getting regular screening exams and
learn about self examination.
Sources: www.cdc.gov; www.thebreastcancersite.com; www.komen.org
The above article appeared in the October 13, 2008 VANHA Monday Mailing
Do Sugar Substitutes Make You Fat?
True or false: If you're trying to slim down, you should switch from sugar to an artificial sweetener. The answer
may be false. According to early studies, the fake stuff could actually lead to overeating.
Your Body Knows the Difference
In a study, lab animals fed saccharin-sweetened yogurt consumed more calories -- and packed on more pounds - than the animals that ate the treat with sugar added. Like humans, animals are conditioned to expect lots of
calories from sweet-tasting foods. But it seems that no-calorie substitutes may put the brain and the body at
odds. The brain says, "Mmm, sweet and satisfying," but the body says, "I need more." Time will tell if the results
hold true in people, but there are already human studies linking diet soda to excess weight.
When You Want Something Sweet …
Sugar substitutes aren't the only way to cut back on calories while still satisfying your sweet tooth. Try one of
these ideas:
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Pile on the berries. These naturally sweet treats are good on cereal, in yogurt, or by themselves in a
bowl. And they're chock-full of fiber.
Skip the no-fat, sugar-free ice cream . . . and try iced lychees.
In China, the creamy lychee fruit is considered good luck. Freezing turns them into a sorbet-like treat.
They are available canned in Chinese specialty markets or in the Chinese section of your local grocer.
Get the recipe and nutrition facts.
Think quality, not quantity. A few nibbles of the richest dark chocolate can be more satisfying than a
pound of cheap milk chocolate.
The above article appeared in the October 6, 2008 VANHA Monday Mailing
THE HEALTH CORNER
Can your Cell Phone Help you Lose Weight? (www.realage.com)
Know all those hours you spend chatting on your cell? Turns out they might actually do you some good.
Specifically if you use them to chat with a weight loss buddy. Supportive phone conversations seem to help
people stick to a diet better.
The iPhone Diet
In a study, overweight people who had lost about 18 pounds each as part of a weight loss program were followed
to see how long they kept the weight off. People who spent time each month talking on the phone with a
supportive pal did the best job. Seems there's nothing like a little personal contact and some positive human
reinforcement to help you resist those daily temptations. Regularly logging on to a Web-based diet and exercise
program can help you stay on track, too.
More Gone-for-Good Approaches
Keeping lost weight off is one of the most challenging parts of weight loss. Here are a few more tricks to make lost
pounds stay gone:
Eat breakfast. Besides giving you energy, a morning meal gets your metabolism going.
Choose foods with healthy fats, such as avocados, nuts, olives, and fish.
Stay off the couch. People who have lost weight may need to exercise more than the average person
to stay slim.
The above article appeared in the September 29, 2008 VANHA Monday Mailing
THE HEALTH CORNER
It’s a nutty idea…
That sweet and creamy food from your childhood just might be the key to good blood sugar and lower weight. In
a recent study, adults who ate this favorite food at least five times a week reduced their risk of type 2 diabetes by
27 percent. Researchers speculate that the unsaturated fats in nuts -- and nut butters -- may partly explain the
big dip in diabetes risk. These healthy fats may somehow improve insulin sensitivity and keep your blood sugar
stable. The fiber and magnesium in nuts may also decrease insulin demand and resistance.
Other added bonuses of including nuts and nut butters in your diet:
Study participants were likely to improve their weight or stay at their ideal weight by using nut products to replace
other fatty foods like chips.
Eating nuts at least once a week may help save and/or improve your vision.
Eating a serving of nuts twice a week can slash your heart attack risk by almost half.
Nuts can help improve your mood and are part of a healthy skin diet as well.
So, bring on those walnuts and almonds!
The above article appeared in the September 22, 2008 VANHA Monday Mailing
THE HEALTH CORNER
Researchers Find Key to Health and Happiness
Various researchers have concluded that one key to health and happiness is to actively try to become more
grateful in our everyday lives, according to an article in Great Good magazine. Here are four steps we can all take
toward that end:
Write a letter of gratitude to someone you've never properly thanked and deliver it in person.
Keep a gratitude journal of everything for which you're grateful.
Savor life's little joys that come your way.
Think out of the box and thank people that you might not ordinarily thank.
Give these ideas a try and see if your life improves!
The above article appeared in the September 15, 2008 VANHA Monday Mailing
THE HEALTH CORNER
Bread Helps Your Blood Pressure
Here’s some news to make your heart sing: When you pick the right bread, your blood pressure wins! Three
grains recently tested had blood pressure benefits: whole wheat, barley, and brown rice. Look for them in wholegrain breads, cereals, and other grain-based goodies.
In a study, all three grains were good for lowering blood pressure in middle-aged people with mildly high
cholesterol and prehypertension. How? Chalk up another one for fiber. Both the soluble and insoluble fiber in
grains reduce blood pressure -- and soluble fiber takes a bite out of cholesterol, too. High cholesterol and high
blood pressure often occur together, and the combo is doubly dangerous for your heart and blood vessels.
Load Up to Slim Down?
Hard to believe, but there could be a benefit to loading up your breakfast plate.
Besides helping you eat less later in the day, a big breakfast might also help you lose weight. But you have to be
smart about it.
Okay, so you can’t completely overdo it at breakfast and hope to drop pounds. But when obese dieters ate a big
600-calorie breakfast of healthy protein and carbs (think scrambled eggs, diced turkey, whole-wheat toast, and a
banana), they lost significantly more weight than dieters who ate only half that much. Why? Researchers
speculate that eating a large balanced meal in the morning helps stymie carb cravings later in the day -especially if you’re cutting carbs and calories in an effort to slim down.
The above article appeared in the September 8, 2008 VANHA Monday Mailing
THE HEALTH CORNER
3 New Miracle Foods to Add to Your Grocery List (www.realage.com)
Acai berries (ah-sigh-EE or ah-SIGH-ee): Brazilian surfers eat theirs with granola, and you know what their bodies
look like! Packed with twice the disease-fighting antioxidants of blueberries, acai has already made Oprah's list of
top 10 superfoods and the Washington Post called the blackberry-flavored fruit the "new pomegranate." Celestial
Seasonings sells an acai-green tea blend, and acai martinis are on chic bar menus everywhere. Acai juice is also
available at health-food stores. Mix with sparkling mineral water for an easy, refreshing and healthy fruit soda.
Quinoa (KEEN-wah): Dry quinoa looks a bit like sesame seeds, but when cooked it becomes fluffy and has a hint
of crunch, making it an excellent substitution for rice, couscous, and pasta. Quinoa's major claim to food fame,
however, is what RealAge experts call its "nutritional profile." A cup of quinoa has more protein than a quarterpound hamburger and more calcium than a quart of milk. Yowza! It's also loaded with iron, magnesium, and a
bevy of other minerals and B vitamins. No wonder the Incas named it "the mother grain."
Matcha (MAH-cha): When you drink a cuppa matcha (also spelled maccha), you're getting green tea's powerful
antioxidants to the max, because you're actually consuming the whole green tea leaf in powdered form. In Japan,
slightly bitter matcha is traditionally served syrupy thick. But in the U.S., you'll find matcha stirred into lattes,
sprinkled on ice cream, and used to bolster energy drinks and turn smoothies into pick-me-ups (it's said to boost
alertness). Just be respectful of matcha if you're caffeine sensitive: Ounce for ounce, it has almost as much
caffeine as coffee.
The above article appeared in the September 2, 2008 VANHA Monday Mailing
THE HEALTH CORNER
What’s the Biggest Stumbling Block for your Weight Loss Effort? (www.realage.com)
The Weekend. Yep, that’s right … Seems those Saturday afternoon naps and Sunday morning brunches throw a
real wrench into weight loss efforts. In fact, research shows that weekend indulgences can add up to as much as
a 9-pound gain in a year.
In a study of weekend behavior, people on diet or exercise routines consistently stopped losing weight -- or
worse, gained it -- over the weekends. They showed a net weekly gain of almost 9 pounds a year! Suddenly, that
Saturday afternoon double-fudge sundae doesn’t seem like such a good idea.
The Solution
Fortunately, you don’t have to lose your weekends to drop the pounds. First step: Pass on the all-you-can-eat
brunch buffet. Make your own breakfast at home -- something that tastes decadent but is actually good for you.
Like these guilt-free Multi-Grain Waffles and this antioxidant-packed Banana-Berry Smoothie.
Next, mow the lawn. Wash the car. Walk the dog. Just do something that gets you moving. The study participants
not only ate more on weekends but exercised less -- a double whammy for your waistline.
The above article appeared in the August 25, 2008 VANHA Monday Mailing
THE HEALTH CORNER
ARE YOU A LOCAVORE? DO YOU WANT TO BE? (www.pbs.org)
So, just what is a locavore? Locavores are people who pay attention to where their food comes from and commit
to eating local food as much as possible. Food often now travels an average of 1,500 miles before ending up on
our plates. The great thing about eating local is that it's not an all-or-nothing venture. Any small step you take
helps the environment, protects your family's health and supports small farmers in your area.
Reasons to Eat Locally:
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Eating local means more for the local economy.
Locally grown produce is fresher.
Local food just plain tastes better.
Locally grown fruits and vegetables have longer to ripen and are handled less.
Eating local is better for air quality and pollution than eating organic.
Buying local food keeps us in touch with the seasons.
Buying locally grown food helps you understand where your food comes from and helps you enjoy your
meal.
Eating local food with less distance to travel from farm to plate has less susceptibility to harmful
contamination.
Local food translates to more variety. Supporting local providers supports responsible land development.
Supporting local providers supports responsible land development.
10 Ways to Become a Locavore (www.lifebeginsat30.com)
1) Visit a farmers' market. Farmers' markets keep small farms in business through direct sales..
2) Lobby your supermarket. Ask your supermarket manager where your meat, produce and dairy is coming
from. Remember that market managers are trained to realize that for each person actually asking the question,
several others want to know the same answer.
3) Choose 5 foods in your house that you can buy locally. Rather than trying to source everything locally all at
once, try swapping out just 5 local foods. Fruits and vegetables that can be grown throughout the continental U.S.
include apples, root vegetables, lettuce, herbs and greens. In most areas, it's also possible to find meat, poultry,
eggs, milk, and cheese—all grown, harvested and produced close to your home.
4) Find a local CSA and sign-up! Through a CSA—Community Supported Agriculture—program you invest in a
local farm in exchange for a weekly box of assorted vegetables and other farm products. Most CSA programs
provide a discount if you pre-pay for your share on a quarterly or yearly basis because a pre-payment allows the
farm to use the cash in the springtime when money is needed for farm equipment or investment in the farm.
5) Preserve a local food for the winter. Many areas still have preservable fruits and vegetables available. Try
your hand at making applesauce, apple butter and quince paste. To learn about safe preserving techniques, go to
the National Center for Home Food Preservation.
6) Find out what restaurants in your area support local farmers. You can do this by asking the restaurants
about their ingredients directly, or by asking your favorite farmers what restaurant accounts they have. Frequent
the businesses that support your farmers.
7) Host a local meal. Try your hand at making a dish or an entire meal from local foods.
8) Buy from local vendors. Can't find locally grown? How about locally produced? Many areas have locally
produced jams, jellies and breads as well as locally roasted coffee and locally created confections. While these
businesses may not always use strictly local ingredients in their products, by purchasing them you are supporting
the local economy.
9) Ask about origins. Not locally grown? Then where is it from?
10) Visit a farm. Find a farm in your area and call to make an appointment to see the farm. When time allows, the
farmers are usually happy to show a family or a group around the farm. When you visit, ask the farmers what
challenges they have had and why they choose to grow what they are growing. Be sure to take the kids along on
this journey! Children need to know where their food is coming from in order to feel a sense of connection to their
dinner.
The above article appeared in the August 18, 2008 VANHA Monday Mailing
THE HEALTH CORNER
YOU WON’T EVEN KNOW IT’S EXERCISE… (www.weightwatchers.com)
Stuck at the Office? ... try this mini desk workout: To strengthen calf and ab muscles—and to help with your
posture—sit up straight and squeeze in your stomach as you lift up on your toes to tighten your calves. Work the
calf muscles further and shape up your ankles by stretching your leg and pointing your toes forward and
backward 20 times, then circle your feet and ankles 20 times on each foot.
Try these other tricks for adding movement during the day:
Stand up. Whenever you pick up your phone, stand up at your desk to give your body a stretch and an energy
boost. Try to keep files you use often in an overhead compartment so that you need to stand up to reach them.
Go the distance. Start using a restroom farther away from your desk. Refill your water at a fountain that's on the
other side of the office. Schedule a "daily reminder" to walk a lap around your office; it's a great opportunity to
meet new colleagues, and no one will know your ulterior motive.
Move before you eat. Put your snacks in the kitchen so that you have to move for food, and do a lap or two
around the office before sitting down with it.
Set mini-activity goals for yourself and try to take advantage of every opportunity to move. Use excuses like "I
have to go to the mailbox," or "I need to visit the ATM" as motivation to enjoy some fresh air and walk. Change
your mindset about necessary chores being something you have to do, and turn life's odd jobs into healthier
lifestyle choices.
The above article appeared in the August 11, 2008 VANHA Monday Mailing
THE HEALTH CORNER
Can A Single Pound Make A Difference? (www.realage.com)
You bet. Just 1 little pound could mean a lot to your knees. If you are overweight or obese, dropping 1 pound
feels more like losing 4 pounds to this all-important joint. Your knees are one of the most powerful joints in your
body. They constantly push you up or lower you down, add a spring to your two-step or let you dribble a mean
ball. But they’re also prone to wear and tear. Your knees are the UPS men of your body. They carry around
your bones, muscles, organs, and everything else, no matter how heavy the package -- and without the help of a
hand truck. Just as it’s easier for the UPS guy to carry a book than a refrigerator, it’s easier for your knees to haul
lighter freight. When there’s too much stress on this joint, you feel the wear and tear of osteoarthritis -- mild to
severe pain, swelling, stiffness, and creaking in your joints.
Also, when you’re toting around excess pounds, the way you walk shifts to accommodate your weight and steady
your balance – called misalignment. Often, these changes place extra stress on already strained knees. And
misaligned knees, like misaligned tires, suffer uneven wear and tear that destroys knee cushions even faster than
it ruins tires.
That's why losing even as little as 1 pound gives knees a much-needed break and may help prevent osteoarthritis
in the first place. Of course, if you’re carrying a lot of weight, losing more than 1 pound would be even better. But
1 pound? YOU can do that. Start now, and feel better fast.
The above article appeared in the August 4, 2008 VANHA Monday Mailing
THE HEALTH CORNER
What in the world are you angry about? (www.apa.com)
Anger is a completely normal, usually healthy, human emotion. But when it gets out of control and turns destructive, it
can lead to problems—problems at work, in your personal relationships, and in the overall quality of your life. And it can
make you feel as though you're at the mercy of an unpredictable and powerful emotion.
Here are strategies to help reduce your anger:
Relaxation
Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry feelings. There are
books and courses that can teach you relaxation techniques, and once you learn the techniques, you can call upon
them in any situation. Some simple steps you can try:
 Breathe deeply, from your diaphragm; breathing from your chest won't relax you. Picture your breath coming up
from your "gut."
 Slowly repeat a calm word or phrase such as "relax," "take it easy." Repeat it to yourself while breathing
deeply.
 Use imagery; visualize a relaxing experience, from either your memory or your imagination.
 Nonstrenuous, slow yoga-like exercises can relax your muscles and make you feel much calmer.
Cognitive Restructuring
Simply put, this means changing the way you think. When you're angry, your thinking can get very exaggerated and
overly dramatic. Try replacing these thoughts with more rational ones. For instance, instead of telling yourself, "oh, it's
awful, it's terrible, everything's ruined," tell yourself, "it's frustrating, and it's understandable that I'm upset about it, but
it's not the end of the world and getting angry is not going to fix it anyhow." Remind yourself that getting angry is not
going to fix anything; that it won't make you feel better (and may actually make you feel worse).
Problem Solving
Sometimes, our anger and frustration are caused by very real and inescapable problems in our lives. Not all anger is
misplaced, and often it's a healthy, natural response to these difficulties. There is also a cultural belief that every
problem has a solution, and it adds to our frustration to find out that this isn't always the case. The best attitude to bring
to such a situation, then, is not to focus on finding the solution, but rather on how you handle and face the problem.
Make a plan, and check your progress along the way. Resolve to give it your best, but also not to punish yourself if an
answer doesn't come right away.
Better Communication
Angry people tend to jump to—and act on—conclusions, and some of those conclusions can be very inaccurate. The
first thing to do if you're in a heated discussion is slow down and think through your responses. Don't say the first thing
that comes into your head, but slow down and think carefully about what you want to say. At the same time, listen
carefully to what the other person is saying and take your time before answering.
Using Humor
"Silly humor" can help defuse rage in a number of ways. For one thing, it can help you get a more balanced perspective.
There are two cautions in using humor. First, don't try to just "laugh off" your problems; rather, use humor to help
yourself face them more constructively. Second, don't give in to harsh, sarcastic humor; that's just another form of
unhealthy anger expression.
What these techniques have in common is a refusal to take yourself too seriously. Anger is a serious emotion, but it's
often accompanied by ideas that, if examined, can make you laugh.
Changing Your Environment
Sometimes it's our immediate surroundings that give us cause for irritation and fury. Problems and responsibilities can
weigh on you and make you feel angry at the "trap" you seem to have fallen into and all the people and things that form
that trap.
Give yourself a break. Make sure you have some "personal time" scheduled for times of the day that you know are
particularly stressful.
The above article appeared in the July 28, 2008 VANHA Monday Mailing
THE HEALTH CORNER
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Bacteria is for Better Allergies (www.realage.com)
Could something a little sinister-sounding, like bacteria, actually be a boon to allergy sufferers? Seems so. Eating
foods laced with "good" bacteria -- probiotic milk or yogurt drinks -- could help clamp down on sniffling and
sneezing.
It’s That Old Bacteria Magic
When people with seasonal allergies drank a daily probiotic beverage as part of a research study, good things
happened. Their immune systems produced less of the substances that set off allergy symptoms and more of the
ones that control them. And that, of course, could translate into much-hoped-for allergy relief.
The above article appeared in the July 21, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
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bulletin board or newsletter.
Keeping a Food Diary Can Double Diet Weight Loss (www.kpcmi.org/weight-management)
A new study from Kaiser Permanent finds that the simple act of keeping a food diary can nearly double results in
weight loss efforts. The findings, from one of the largest and longest running weight loss maintenance trials ever
conducted will be published in the August issue of the American Journal of Preventive Medicine.
"The more food records people kept, the more weight they lost," said lead author Jack Hollis Ph.D., a researcher
at Kaiser Permanente's Center for Health Research in Portland, Ore. "Those who kept daily food records lost
twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat
encourages people to consume fewer calories."
"Keeping a food diary doesn't have to be a formal thing. Just the act of scribbling down what you eat on a Post-It
note, sending yourself e-mails tallying each meal, or sending yourself a text message will suffice. It's the process
of reflecting on what you eat that helps us become aware of our habits, and hopefully change our behavior," says
Keith Bachman, MD, a Weight Management Initiative member. "Every day I hear patients say they can't lose
weight. This study shows that most people can lose weight if they have the right tools and support. And food
journaling in conjunction with a weight management program or class is the ideal combination of tools and
support."
The above article appeared in the July 14,, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
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Love The Skin You're In (www.revolutionhealth.com)
According to the Cleveland Clinic, you experience 80 percent of your lifetime sun exposure before age 18. What's
the point? It's never too early to start protecting your and your child's skin from the sun and taking measures to
prevent skin cancer. The American Cancer Society estimates that one in five Americans will get some form of
skin cancer in their lifetime. If you are Caucasian, your odds of skin cancer increase to 1 in 3, according to the
organization. If you are going to be out in the sun this summer, using sunscreen on a daily basis is a must. Here's
what you should know:
1. The American Academy of Dermatology recommends using a sunscreen with a minimum SPF of 15.
2.
3.
4.
5.
Stephen P. Stone, M.D., an Illinois-based dermatologist and former president of the AAD, says anything
less than SPF 15 is "worthless." The SPF measures how much the sunscreen protects you from
ultraviolet (UV) rays. For example, the higher the SPF is, the more protection you'll get. Stone
recommends using at least an SPF 30 for prolonged periods of time outside (e.g., playing golf or tennis or
watching an outdoor sporting event). He says that fair-skinned and redheaded people should use SPF 50
and higher.
The AAD suggests you should put on sunscreen whenever you expect more than 20 minutes of sun
exposure. "Don't wait to apply sunscreen until you've sat out in the sun for 20 minutes because you have
already exposed your skin to damage," Stone says. Sunscreen should be applied at least 15 to 30
minutes before going outside and reapplied at least every two hours. Stone advises reapplying sunscreen
more frequently if you are swimming or exercising outdoors. "For example, if you are playing tennis and
you towel off after the first set, you should reapply the sunscreen then," he says. It's particularly important
to make sure children wear sunscreen -- whether they like it or not -- and make sure they continue to
reapply it throughout the day.
The AAD says sunscreen should be applied "liberally" on all parts of the body that are exposed to
sunlight. At least 1 ounce (2 tablespoons) should be enough to cover those areas. Be sure your neck,
ears and the tops and bottoms of your feet are covered as well. If overlooked, these can result in painful
sunburns.
It's good practice to check the expiration date on your sunscreen. If it is expired, be safe and buy new
sunscreen. According to the AAD, the Food and Drug Administration (FDA) requires that sunscreen work
at its capacity for three years. That said, if you have a three-year old bottle of sunscreen, you haven't
been using the proper amount.
Even though people with dark skin don't burn as easily as fair-skinned people, that doesn't mean that they
are immune from skin cancer and so should be diligent about applying sun screen. Sunburn isn't the only
side effect of sun exposure. The sun also can damage your skin and cause dark spots. Sun exposure
also ages your skin and can contribute to wrinkles.
The above article appeared in the July 7, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
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6 Foods That Knees Dig (www.realage.com)
For more youthful knee joints -- or anything that bends -- consider what’s in your kitchen.
These six foods could be your best medicine: berries, ginger, avocado, flaxseeds, omega-3-rich fish, and soy.
Research shows they help stifle joint-damaging inflammation, according to John La Puma, MD, author of
ChefMD: The Big Book of Culinary Medicine.
On Your Menu
Try this joint-friendly daily meal plan: whole-grain cereal or oatmeal with berries for breakfast, a turkey and
avocado sandwich or a soy burger for lunch, a handful of walnuts or flaxseeds for a snack, and wild salmon or
tilapia for dinner.
More Picks (and Pans)
Some other diet do’s -- and don’ts -- from La Puma
 Make a fruit bowl . . . with orange and grapefruit chunks. Vitamin C can thwart cartilage loss and slow
osteoarthritis progression.
 Sip tea. It’s chock-full of anti-inflammatory compounds.
 Nix red meat, and skip the sugary and starchy stuff. Proinflammatory substances in these foods -- like
saturated fats in red meat -- could spur joint pain or make it worse.
The above article appeared in the June 30,, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
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Love Your Life: 5 Simple Steps (www.realage.com)
What really makes you happy? As new tasks and responsibilities come into your life each year, it can be easy to lose
track. Whether it's the little things in life that make you smile, or the joy of working toward a life goal, focusing on your
happiness each day not only will protect your emotional well-being, but also your physical health.
Follow these simple steps to rediscover your passion for life and be healthier in the process.
1. Value your daily diversions
When you're adding items to your to-do list, don't forget the good stuff. Do you look forward to reading in bed, going out
to breakfast, taking long walks, listening to music, or just sitting quietly outside? Make sure some of your favorite
diversions happen every day. Not enough time to indulge? Consider crossing out the pesky items on your list that you
keep saying you're going to do, but haven't gotten to in over a year, like alphabetizing your bills or organizing your sock
drawer. Or, cross out a bigger item that is consuming much of your time but isn't enhancing your life.
2. Build your strength and independence
We all have low-energy days, but if you can resist the urge to skip your daily workout, you'll be rewarded both now and
later. Try telling yourself that you need to do only 10 minutes of exercise. Once you're up and moving, it's likely that
you'll want to finish your workout. Even if you can't push past the 10-minute mark on bad days, you can feel good about
doing at least a little something. Sticking with an exercise plan will help you feel good about yourself, and also
strengthen your immune system and enhance your body's production of mood-boosting hormones. Keep a
notebook with short summaries of how you feel after really good workouts. Refer to these notes when you need
inspiration.
3. Squash your stressers
Don't let stress sap you of joy. Diffuse daily hassles by practicing stress-reduction strategies. Try taking little deepbreathing breaks throughout the day, inhaling through your nose and then exhaling slowly through your mouth.
Repeating this action 3 or 4 times allows more oxygen to get into your blood stream, resulting in a greater feeling of
calm.
In addition to controlled breathing techniques, progressive muscle relaxation, yoga, and massage all have been
documented as effective means of reducing tension, stress, depression, and anxiety. Taking a brisk 10-minute walk will
do far more to dissipate your stress and lift your spirits than eating the sugary and salty snacks you might crave when
you're feeling frantic.
4. Celebrate and share your skills
Thumb through the local newspaper or phone book and identify a school, club, or organization with whom you'd like to
volunteer or participate. Not only will sharing your unique talents and expertise benefit others, but also research shows
that volunteering can improve your well-being. Feeling engaged and involved in your local community is good for your
emotional health. It's also an opportunity to learn some new skills, which can help keep your mind sharp.
5. Appreciate the people around you
Unwind and share a few laughs with your family or friends at least once or twice each month. The openness and trust
you share with these important people can help give you the perspective you need to cope with everyday challenges.
These regular connections also will have a positive impact on your health, especially when you share a good
laugh. Laughing lowers blood pressure and releases endorphins that can ease pain. Also, don't neglect relationships at
work. Colleagues and co-workers can provide valuable support and keep your blood pressure under control during
stressful situations.
Feeling satisfied and fulfilled with your life is an essential part of your emotional and physical well-being. As you grow to
appreciate your time, your independence, your self-assurance, your skills, and your relationships, you will be amazed at
just how good you feel, both in body and spirit.
The above article appeared in the June 30, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Articles provided in the Health Corner are intended for information only. These articles are perfect for
your staff bulletin board or newsletter.
Many minor illnesses that cause symptoms such as coughing, sore throat, diarrhea, fever, headache, and
stuffy or runny nose can be treated at home.
To get free personalized health advice to soothe common illnesses and ailments, choose a health quiz
from the list below:
If your symptoms persist for more than a couple days or are alarming in any way, call your doctor
immediately.
Pain Relief
Headaches
Is it a cold or the flu?
Stuffy or Runny Nose?
Do you have a fever?
See additional quizzes here.
The above article appeared in the June 23, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Articles provided in the Health Corner are intended for information only. These articles are perfect for your staff
bulletin board or newsletter.
According to Corporate Fitness and Wellness Today, the California and New York state legislatures are moving
toward requiring restaurants to post calorie counts on their menu items, joining a movement that until now has
gained traction mostly in cities and counties.
The California and New York state bills, if passed, would be the country's first statewide menu-labeling legislation
and could have widespread national impact because of the states' roles as national trendsetters.
Nutrition Boosters for Fruits and Veggies (www.realage.com)
Sure, leafy lettuces, red-ripe tomatoes, and crunchy carrots are good for you. But are you getting all the nutrients
your produce has to give?
Fresh fruits and veggies come packed with vitamins, minerals, and phytochemicals. Or do they? Turns out it
might depend on how you treat them. And no doubt you've wondered if you could be doing your produce pals
some kind of disservice in the journey from the grocery store to your stomach.
Does microwaving really zap away the vitamins and minerals? Is it better to buy fresh instead of frozen? And is
your body able to absorb all the good-for-you nutrition anyway?
RealAge answers your nutrition questions and outlines a few simple steps to help you get the most from your
produce-packed meals.
Fresh vs. Frozen
Q. I've always thought fresh is best when it comes to fruits and vegetables, but now my daughter tells me frozen
foods have more nutrients. Who's right?
A. You're both right. It's true that fresh fruits and vegetables tend to taste better and have more nutritional value
than frozen or canned. But that's not always the case.
Fresh is best when it really is farm-fresh and ripe. However, many commercial fruits and veggies are picked
before peak ripeness -- which also means before their nutritional peak -- to avoid spoilage during transport and
storage. And just a few days after harvest, fruits and vegetables begin to lose some of their nutritive goodness.
What's more, the longer they sit on the shelf -- during transport, in the supermarket, and in your fridge -- the fewer
nutrients they have left to pass on to you.
On the other hand, fruits and vegetables intended for freezing are usually picked closer to the peak of ripeness
and are flash-frozen immediately after harvest. The processing does deplete some nutrients, but it locks in the
rest for up to 12 months. So in some instances, frozen fruits and veggies may actually have more of the vitamins
and minerals your body needs.
Quick Tip: To help retain the highest levels of vitamin C, don't thaw frozen veggies before cooking. Studies show
that vegetables cooked directly from frozen retain more vitamin C than vegetables that are thawed first.
The above article appeared in the June 16, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
To Feel Refreshed, Try Some Pressure (www.realage.com)
Your switch can't always be turned to "On." But when it isn't, and needs to be, try a little top-to-bottom pressure.
Stimulating certain acupressure points on your body -- starting with the top of your head and moving down to the
soles of your feet -- is a quick and coffee-free way to jazz yourself up. This acupressure sequence recently
proved very effective in a study.
Here's how to do the wake-up rubs:
Lightly tap the top of your head several times.
Rub the spot on the back of your head where your skull meets your neck.
Use a thumb to massage the back of your other hand;
Rub the fleshy spot where the thumb joins the hand.
Massage the front of your legs, just below the knee.
Rub the soles of your feet, just below the ball.
Rub these points clockwise and then counterclockwise for 3 minutes. After that -- presto! -- you're awake.
More Ways to Rev Your Engine
It's pretty basic, but get your ZZZs. Sleep loss is a major energy drain. To help improve your chances of a good
night’s sleep, try these 3 tips: Get on a regular schedule of going to bed and waking up; Cool down … turn on a
ceiling fan or remove a layer of covers; and in the evening, try eating foods rich in Melatonin including oats, sweet
corn or rice. Or you can have the proverbial glass of warm milk.
You know bright lights can keep you awake at night. But turn 'em on during the day and you've got an instant
brain boost. Although one study suggested that blue light provides the biggest boost, any kind of light will do. The
light has a direct impact on areas of the brain that are involved in alertness.
Feel a bit scatterbrained now and then? Make yourself a big jug of sun tea. Not for the caffeine, but for one heck
of a potent compound that could fine-tune your focus. It’s theanine. When people in a study consumed theanine
(an amino acid) and then performed a challenging mental task that required both looking and listening skills, their
brains became quite active. Specifically, the right parietooccipital cortex lit up. That's a part of the brain's circuit
system tied to attention span. So if you feel more alert and focused after a tea break, it’s no wonder!
The above article appeared in the June 9, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Are YOU at Risk? (www.yourdiseaserisk.com)
Over HALF of all serious disease in the U.S. could be prevented with healthier lifestyles. By following these eight
lifestyle recommendations, you can lower your risk of cancer, heart disease, stroke, osteoporosis, and diabetes.
Before you know it, you’ll also have more energy and get a boost to your mood.
Maintain a Healthy Weight
Exercise Regularly
Don’t Smoke
Eat a Healthy Diet
Drink Alcohol in Moderation
Protect Yourself From the Sun
Protect Yourself From Sexually Transmitted Infections
Get Screening Tests
Click here to take an “Are You At Risk” Assessment:
Coronary Heart Disease:
Diabetes:
Stroke:
The above article appeared in the June 2, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
The Circle of Life, by Bob Greene (www.thebestlife.com)
You know the pattern. You're angry about something. The solution: a fistful of chocolate chip cookies. You're
down in the dumps for no particular reason. Nothing Ben & Jerry's can't fix. One of the greatest weight loss
obstacles is fighting emotional eating — impulsive, unhealthy snacking triggered by stress, boredom, depression,
and other factors. To halt these cravings that can sabotage your weight loss efforts, you have to determine what
triggers those episodes of late-night cookies and straight-from-the-carton ice cream binges. What are you angry
or depressed about that makes you turn to food for comfort?
A great self-discovery exercise for defeating emotional eating is the Circle of Life. It pinpoints your life's most
important areas, determines their current status (going well or needs improvement), and then helps to develop a
plan to correct the problem areas. It not only can put an end to your emotional eating, but also address other
troubles spots that may interfere with your health and wellness.
Here's how it works. Draw a large circle on a blank sheet of paper. Divide the circle into several sections so it
resembles a sliced pie. Each section represents an area you feel is an integral part of a fulfilled life, such as
career, family, health, fitness, friendship, romance, finance, relationships, etc. Aim for at least six categories and
write them in each pie slice.
Next, ask yourself how everything is going in that area — and be brutally honest. Going well, write a positive sign;
not so well, make a negative sign. Examine the slices with a negative sign. How could you improve that area?
What is something you can do every day to stimulate positive change? Write at least one item in each section that
you can do right now to improve that category, and then commit yourself to it.
Some examples: If a friendship has soured, write a letter, send an e-mail, or pick up the phone. If your fitness has
stalled, rejuvenate it: begin an exercise journal, buy some new workout clothes. Not eating healthy enough?
Clean out the refrigerator and fill up with fruit and vegetables. Relationship woes? Consider joining a social group,
or bond with co-workers after hours. Re-vamp your financial situation by meeting with a financial planner, update
your resume, or review your household budget (or draft one).
People who struggle with weight gain often want instant gratification. But if you're patient and take small steps
every day, the results can be powerful. If you can consistently do at least one thing daily to change a negative to a
positive, I promise that powerful change will occur in your life after one year. If you can do three things daily you
won't recognize your former life. The philosophy is similar to losing weight. If you eat healthy and exercise, you
don't feel any change on a day-to-day basis. Yet, you can look back a year later and see a profound
transformation. You'll also discover that since you addressed negative feelings about a relationship or money
worries, your emotional eating episodes have vanished.
The above article appeared in the May 19, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Can you Walk Ten Years Off your “Real” Age? (www.realage.com)
Forget the plastic surgery. Here's a simple, cheap way to get back your youth: Start walking. People who
regularly lace up their walking shoes and get moving may be as much as 10 years younger than their couchpotato peers. Still sitting down? Read on.
All about aerobics
Your aerobic power (read your body's ability to take in the maximum amount of oxygen) declines as you age. So,
over time, you simply don't have the same energy as you used to. But here's the good news: Research shows
that regular aerobic exercise, such as walking, can boost your aerobic fitness so much that it's like being 10 years
younger!
Get more from your walking workout by putting it in reverse.
Walking backward burns more calories, improves coordination, and gives your heart and lungs a better workout
than hoofing it forward -- as long as you maintain your speed. The reason? It forces your leg muscles to work
harder and in different ways. Just do it in a safe place (like the local high school or college track) where you won't
bump into something and take a spill.
What else can walking do for you?
1. Give you more energy and improve your sleep. A short brisk walk has both a calming and an energizing
effect, according to research. And walking may help you feel more alert and well-rested because of its ability to
improve the quality of your sleep. Walking at a moderate pace later in the day can help encourage deep, restful
sleep. In a study, people who walked more than 6 blocks per day reduced their sleep problems by one third.
Using a "brisk" pace cut their sleep problems in half.
2. Think more clearly and help you problem-solve. A brisk walk will boost circulation to all parts of your body,
including your brain, help improve your perspective, and help you handle stressful situations. Some research
shows that walking is associated with less cognitive decline later in life.
3. Protect against illness and disease: Studies show that walking can reduce cardiovascular disease by as much
as 30-50 percent, decrease, osteoarthritis pain, reduce the risk of colon cancer and possibly breast cancer,
protect against diabetes in high risk people, lower blood pressure and more.
With so many benefits to something as simple as taking a walk …why are you still sitting there?
The above article appeared in the May 12, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
All About YOU: Permission to Daydream (www.realage.com)
Imagine this: You're on a beach, with a cold drink in one hand and the latest best-selling novel in the other. The
salty beach breeze kisses your face while the ocean tickles your toes. You hear gulls talking, waves crashing, and
the steel-drum band jamming. Feel like paradise? Great. That quick mental picture just improved your brain
function. Keep your brain flexible by setting aside time each day to daydream about whatever you like.
Daydreaming keeps your mind flexible. By stirring up the part of your brain that handles imagination, you keep
your brain running outside of its normal thought process, which helps your cognitive function at the highest levels.
Consider daydreaming an important part of your mental-health action plan.
Tired of all the Rain Here in Virginia?
Most of Virginia has experienced a lot of rain over the past few months. So, take advantage of the indoor time to
bulk up your brain.
Don’t deny yourself the luxury of curling up with that murder mystery, tragic tale, or sci-fi thriller this weekend.
Consider it self-defense class for your brain.
Being a bookworm doesn’t just make you smart. It makes you mentally tough. It builds so much cognitive reserve
that bookworms’ brains may be bolstered against bad things like pollution and toxins.
People who read regularly may develop a "cognitive reserve." What’s that mean? That they’ve got extra
brainpower to keep the mind rolling when brain cells are under attack. In a study of factory workers, the brains of
the big readers functioned just fine on cognitive tasks, despite on-the-job exposure to toxic substances, like lead.
Brain Boosters
In addition to making a trip to your local bookstore, here are other steps you can take to stay sharp:




Ditch the tobacco …smoking, as well as second hand smoke, kills brain cells.
Give your mind a mental workout … try a new game or puzzle like sukoku.
Add Vitamin B to your diet. Different B vitamins come from different natural sources, such as potatoes,
bananas, lentils, chilli peppers, liver, turkey, tuna, Nutritional yeast (or brewer's yeast) and molasses.
Take a walk!
The above article appeared in the May 5, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Ten diet tricks that really work:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Use a smaller plate.
Drink a glass of water before your meal.
Eat lots and lots of veggies, raw or cooked.
At the restaurant, ask that they not bring you the bread basket and ask for a to-go box before you start
eating.
Write down everything you eat. You might be surprised; and if you have to write it down, you might
choose not to eat it!
Carry a cereal bar or nuts with you so you don’t have to rely on something unhealthy when hunger
strikes.
Carry individual packets of your own lo-cal salad dressing with you.
Check out restaurant websites in advance and choose what to order before you go. You’ll be less
tempted if you don’t have to open the menu.
Don’t be afraid to ask for substitutes or to have your meal prepared without sauces.
Eat your heartiest meals early in the day. And, make sure you are eating enough calories to lose weight
… severely restricting your calorie intake will prevent your body from losing weight effectively.
HELP … there’s no time to cook! www.thebestlife.com
Let's start with the bad news first: Despite all your good intentions and planning, there are probably going to be
times when you have no choice but fast food. OK, now the good news: If you go in knowing how or what to order,
you can come out with a pretty healthy meal.
It may seem strange to see "diet-friendly" and "drive-through" in the same sentence, but they can co-exist, says
Stephanie Clarke, R.D., Best Life nutritionist. Here are a few smart ordering tips so you know what to look for no
matter where you end up.
Master the Menu
 Go online ahead of time to check out the menu (most restaurants post nutrition info on their website) so
you can avoid the pressure of trying to find a diet-friendly dish on the fly.
 Certain words can tip you off to the nutritional value of a meal. For instance, baked or broiled is healthy;
fried, creamy or crispy isn't.
 If you order a salad, remember to use a low-fat dressing, or better yet, carry a packet of your own with
you at all times so you’re never caught without.
 For the healthiest choices, select salads with low fat dressing, non-cream soups, grilled chicken options
or a small hamburger without cheese.
 Skip the super-size soda and opt for water or sparkling water, instead. Even a small diet soda or
unsweetened tea would be OK. After all, you've worked so hard to order a healthy meal, the last thing you
want to do is blow it all on a drink!
Are you kidding? … I don’t have time to exercise! www.solveyourproblem.com
Life moves at the speed of light and everyone’s schedules seem to be crammed full. When you have too much
going on, is it even possible to fit exercise into the day? Fortunately exercise doesn’t have to be a formal one-hour
event and there are dozens of ways to squeeze more fitness into your life. Here are four of the best ways to
incorporate more exercise into your day-to-day life.
Fitness At Work
Exercise and work may not seem to go together but more employers are encouraging their workers to get healthy.
Some companies even incorporate fitness breaks into the workday to accommodate busy schedules. But what if
your company isn’t one of these fitness-friendly guys? There are many ways you can squeeze exercise in at the
office without anyone even knowing! One of the most frequently mentioned methods is taking the stairs over the
elevators. That’s great, but let’s take the idea a little further and try to walk around as much as possible. Walk
over to a co-worker’s desk rather than sending an email or instant message, and instead of using the bathroom
on your floor, go to one a few stories up – and take the stairs. Other ideas include practicing Pilates moves right
at your desk and doing simple stretches either in your office or in the bathroom. If you look for opportunities to
exercise, they’ll start to jump out at you everywhere.
Fitness At Home
Great, you’re home – working out is so much easier now, right? Wrong! Home requires just as much attention and
responsibility as work, as well as being mom or dad at the same time. An easy way to add fitness at home is to
involve the whole family. Kids don’t view exercise as work and it can be a special time to share with your child that
you wouldn’t have otherwise. Have the family take a walk before or after dinner or organize a family-wide game of
tag in the backyard. Other ideas for home fitness include turning housework into aerobic exercise. Get that
vacuum cleaner going and use your arm, back, and core muscles to propel it back and forth. Load the dishwasher
and maintain proper posture as you bend and straighten, keeping your abdominal muscles tight. Sweep the
driveway as fast as you can for a quick aerobic blast!
Out and About
Incorporating fitness moves into your errands may seem strange but once you get used to the idea, you’ll wonder
why you never thought of using the checkout line at the grocery store as a workout zone! When you’re standing in
any kind of line, contract your buttocks for a count of 15 and then release. This helps strengthen the muscle and
can also keep you from losing your cool when the customer in front of you needs three price checks. Another
good move is to stand on your tiptoes for a count of 10 and then drop back. This helps strengthen calf muscles.
Pushing a loaded grocery cart also qualifies as aerobic effort! When you’re sitting in traffic, seize the moment to
do some arm exercises and stretching moves while you wait. You may get a few funny looks but at least your
blood pressure isn’t boiling over.
The above article appeared in the April 28, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Exciting or Scary? (Shara Bunis: www.holisticwellness.org).
The plants are in full bloom, and the sun feels glorious on your skin. The longer days are beginning to give you
boundless energy, making you feel like it's possible to achieve all your desires and dreams. Why not harness this
energy, ride the upcoming wave of summer and try something new?
Throughout the year we live at an intense pace (physical, emotional and mental), and we often get stuck in
routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same
things over and over not only stagnates our minds, but also our bodies and hearts. Hesitant to break your routine?
It is interesting to note that fear and excitement have the same physiological expression in our bodies; it is our
mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine
and your mind says "scary!" see if you can re-frame it as "exciting!".
What is something you have never done before, or that you have
wanted to do for a long time? Choose your own adventure: organize a
kayak trip, take a dance class, do some exotic traveling or set a goal
for a new personal challenge. Or try something simple, like playing
flashlight tag with your kids and neighbors or reading in the sunshine.
Maybe it's time to discover a new vegetable dish or to visit a new town,
restaurant or beach.
Whatever adventure calls to you, use this spring and summer to make
it happen and enjoy life. Increasing new experiences and excitement in
your life can decrease your need for and dependence on artificial
stimulants like caffeine and sugar, leading to more vibrant health.
Watch out for massive improvements in physical well-being, mental
acuity and motivation, plus a full portfolio of fun.
The above article appeared in the April 21, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
3 Ways to Sure and Steady (www.realage.com)
Young or old, spry or not -- all of us are going to take the occasional spill. (sometimes it's like the ground just
reached up and grabbed your toes!)
Whether you hit the pavement as a result is not about the initial misstep. It's about your ability to right yourself
when you lose your balance. And here are three great tips for helping you wobble like a Weeble and not fall down.
Choose dumbbells over weight machines. Dumbbells force you to balance the weights as well as lift them.
Hint: Tap your balance muscles by doing lunges with weights in your hands.
Make like a flamingo. Try doing whatever you're doing on one foot. It will help improve your proprioception -your awareness of yourself in space -- which leads to better balance. Hint: Brush your teeth or crank out a few
bicep curls with this method.
Buy a ball. Adding stability-ball exercises to your workout routine tunes up your balance muscles, too. Hint: Try
doing crunches, push-ups (hands on the floor and feet on the ball), or leg lifts with it
Reduce Your Risk for Colon Cancer (www.realage.com)
The next time your sweet tooth sends out peanut-butter-cookie signals, stave off the sugar rush and reach for a
spoonful of all-natural peanut butter instead. Why? Your colon will thank you. Ditching cookies and other sugarladen refined carbs may mean less risk of colon cancer.
Research shows that eating a diet filled with sucrose (the stuff found in your sugar bowl and most candies and
sweets) and other high-glycemic-index items can increase your risk of colon cancer. But candies aren't the only
place you'll find sucrose. Check the labels on salad dressings, spaghetti sauces, and condiments, too. (Ketchup
has 4 grams per tablespoon!)
So, What to do instead?
1. Go for whole grains. Study after study shows that more high-fiber whole grains equal better colon health. Test
your whole-grain smarts here.
2. Be picky about protein. Opt for fish, nuts, seeds, peanut butter, tofu, and legumes over processed meats and
cold cuts -- which are linked to colon cancer.
3. Drink your milk -- or eat yogurt, if you prefer. The calcium and vitamin D in dairy products have a protective
effect.
The above article appeared in the April 14, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
CREATING BALANCE (Shara Bunis: www.holisticwellness.org).
Who doesn’t feel like there aren’t enough hours in the day? We rush through the day, running here and there, and
end up exhausted. Somehow these days full of duties, obligations, and busyness have begun to build up and
become our lives. We spend our time doing things we don’t really want to do, yet feel we should. We’ve come to
believe that being productive and crossing things off our to-do list is the ultimate goal.
If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This
means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things
that are not imperative. If we must accomplish many things each day, we can still change the quality with which
we do things. How can we transmute that sprint for the train into something delicious, instead of the usual gripping
and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going
slowly?
Take a few moments before you climb out of bed in the morning to remember your dreams and to think about
what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a moment with
your eyes closed when you start your computer. Check email only twice a day. Don’t pack your schedule so
tightly that there’s no time for a short walk. Light candles before you start to cook dinner. Add one moment here
and there for slowness; it can be done simply and will have a profound effect on your well-being.
MIDNIGHT SNACKS (www.realage.com)
If we weren't meant to eat late at night, why is there a light inside the refrigerator? Besides, there are times when
you’ve just gotta have something. The trick is to be prepared. Because the main problem with nighttime nibbles
has less to do with when you're eating than with what you tend to eat after hours. Instead of reaching for a pint of
mint-chocolate-chip or a slice of day-old pizza, stock up on the following -- there's something here for every
midnight muncher.
If you're tossing and turning: Starchy carbs may help you nod off. Why? Foods that quickly raise your blood sugar
also raise blood levels of the amino acid tryptophan, which the brain converts to mind-soothing serotonin. So
unless you have diabetes, try microwaving a potato, warming up some instant rice, or popping an English muffin
into the toaster, and then wait for the ZZZs to happen.
If you're just plain hungry: Give that rumbling tummy a little protein, such as a low-fat cheese stick, some lean
turkey, or even an egg-white omelet. Getting about one-third of your daily calories from lean protein keeps you
feeling full, and there's new evidence that it may also help you burn a few extra calories while you sleep.
If you're burning the midnight oil: You could mainline coffee to get your PowerPoint project done overnight, but
that'll just leave you with a world-class case of jitters the next morning, when it's time to run your project by the
boss. A better bet, believe it or not: a salad of dark greens and chopped veggies. The complex carbs in the
veggies will give you energy, and they're full of folate, which new research suggests helps your brain work faster.
If you're stressed to the max: Rich, sugary comfort foods actually do short-circuit stress, but they also contribute
to belly fat. So try to resist the chocolate chip cookies and grab a handful of unsalted almonds instead. The
satisfying crunch will help you work off your anxiety, while the B vitamins and magnesium help your brain make
relaxing serotonin. And at only 160 calories for about 22 almonds, you won't add weight worries to your woes.
The above article appeared in the April 7, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
6 Best Picks and Skips at the Salad Bar (www.realage.com)
Salad bars can be diet salvation or junk-food minefields. Here’s how to get from one end to the other without
detonating an explosion of bad fats, sodium, sugar and refined carbs.
1. Go dark on greens: Build a vitamin- and fiber-packed foundation by starting with roughly 1 cup of spinach and
romaine leaves (for more than half of your daily vitamin A and all of your vitamin K, plus some folate and vitamin
C). Skip 'em: Lighter greens tend to offer less nutrition. Iceberg lettuce, for instance, delivers only about 7% of the
A you need, some K, and not much else.
2. Go bright on veggies: Next, add about 1 cup of the most colorful crudités -- think broccoli, carrots, cherry
tomatoes, green and red bell peppers, beets. Ounce for ounce, vibrant veggies give you more fiber, minerals,
vitamins, and disease-fighting antioxidants than their paler companions, like celery and cucumbers. Skip 'em:
Anything coated in mayo or an indefinable dressing, including carrot-and-raisin mixes, coleslaw, and potato salad.
3. Choose lean proteins: Aim for about 1/2 cup of these. Chickpeas and kidney beans are nifty sources of fat-free
protein (6 grams each). Sliced hard-boiled eggs (8 grams) are another smart choice, just limit the yolk to limit the
fat. Skip 'em: Chicken, tuna, or crab salads -- they're usually made with high-fat mayo; three-bean salad, which
typically is afloat in a sea of oil; and cottage cheese, which is high in aging (read artery-clogging) saturated fat.
4. Sprinkle on extra flavor and crunch: Like cheese? Add 1 tablespoon of Parmesan (22 calories) to punch up the
flavor, or 1 tablespoon of walnuts or sunflower seeds for some healthy crunch. Both have good-for-your-heart fats
that help your body absorb the nutrients in all those veggies. Skip 'em: Cheddar cubes -- you'll quickly eat more
than you need; croutons -- they may look harmless but at 100 calories per 1/4 cup, they're usually high-cal booby
traps of refined carbs, sodium, and trans fats. Ditto for crunchy Asian noodles.
5. Dress for success: Now swirl on about 1 tablespoon of heart-healthy olive oil, a splash of vinegar, a grating of
pepper, and toss, toss, toss. Ask any chef -- it's the secret to a perfect salad. Thorough tossing ensures that all
the flavors and textures are evenly distributed and lets you use minimal dressing to maximum effect. Skip 'em:
Walk right past those vats of ready-made salad dressings. Even the low-fat or fat-free versions are usually loaded
with salt, sugar, and additives. And just 2 tablespoons of regular blue cheese or ranch have about 160 fat-packed
calories.
6. Prefer a fruit salad? Easy. Go for whatever's fresh -- melons, berries, pineapple, kiwi -- and top with 1 to 2
tablespoons of chopped walnuts or sunflower seeds for a sprinkling of good fats and crunchy flavor. Then buy a
small container of low- or no-fat yogurt or cottage cheese for creamy protein minus the saturated fat in dairy
foods. Skip 'em: Syrupy canned peaches, apricots, pears, etc. They have far more calories and fewer nutrients
than fresh fruit.
The above article appeared in the March 31, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Not all oils and fats are created equal (Shara Bunis: www.holisticwellness.org).
Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be
extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can
steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep
the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.
A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth.
When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight
gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional
heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling
cold.
There are many sources of healthy fats and oils. For high temperature sautéing and baking, try butter, ghee
(clarified butter) or coconut oil, because they do not break down when used at high temperatures. When sautéing
and stovetop cooking at moderate temperatures, try organic extra virgin olive oil. Oils like flaxseed, sesame,
toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads,
veggies or grains. Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or
tahini. Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild
salmon and omega-3 and omega-6 organic eggs. Experiment with these healthy fat sources and see which agree
with you and leave you satisfied.
When selecting oils, buy the highest quality organic products you can afford, since cooking oils are the backbone
of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and
unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.
The Good Egg (www.realage.com)
Here's some welcome news for breakfast lovers: Eggs may help reduce your weight.
Eggs already have been reinstated as a health food (the major Nurses' Health Study cleared eggs of upping heart
attack and stroke risk). Now there's evidence that people who scramble, boil, or poach one for breakfast -- versus
eating a bagel with the same number of calories -- bypass junk-food cravings and eat fewer calories for at least
24 hours, without even trying.
Thanks to what turned out to be a bad cholesterol rap, you may have avoided eggs for years. But eggs have
always been a good source of nutrients and protein. And for reasons that aren't completely clear, it turns out that
they make the body feel fuller longer. In one study, people with weight problems who started the day with an egg
were still eating fewer calories than normal by lunch the following day. You know that line about "the incredible,
edible . . ."? Looks like the jingle writer had a clue.
The above article appeared in the March 24, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Deconstructing Cravings (Shara Bunis: www.holisticwellness.org).
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a
heartbeat, digesting whatever food you put in it, and maintaining homeostasis. Is this reliable, intelligent biocomputer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of willpower or discipline? Cravings might just be critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid
of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the
imbalance by sending you a message: a craving. A craving for something sweet could mean you need more
protein, more exercise, more water, or more love in your life. The key to stopping the sugar craving is to
understand and deliver what your body really needs.
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the
relationships in our life, the one with our body is the most essential. It takes communication, love, and time to
cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will
create a deep and lasting level of health and balance. The next time you have a craving, treat it as a loving
message from your body instead of a weakness. Try these tips to respond to your body:
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Have a glass of water and wait ten minutes.
Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit.
What is out of balance in your life? Is there something you need to express, or is something being
repressed? What happened in your life just before you had this craving?
When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become
more aware and free to decide if you really want it next time.
6 Foods That Fix Bad Breath (www.realage.com)
When your breath has turned toxic because of smelly foods -- usually garlic, onions, or curry, but fish and cheese
can do a number, too -- you need an air freshener for your mouth. And you need it often: every 30 to 60 minutes
until the odorous offender has cleared out of your bloodstream, which can sometimes take up to 24 hours.
Because brushing constantly is impossible, try countering breath-busting foods with what's likely to be handiest:
other foods.
1. Lemons. Suck on a lemon wedge, or nibble on the rind -- easy to do in restaurants, where there's often a citrus
garnish; if not, you can order sparkling water with lemon. For other times, lemon-flavored hard candies work just
as well, and they’re totally portable.
2. Parsley and other green garnishes. When your favorite garlic-laden pasta dish or onion-topped burger arrives
with a few sprigs of parsley on the side, consider it a hint, not just a colorful trim. Chewing on the sprigs releases
parsley's pleasant, breath-freshening oils. Garnishes of fresh basil and rosemary work, too.
3. Apples and other crisp, fresh foods (firm pears, carrots, jicama). They're high in fiber, and all that chewing
bumps up saliva production -- the combo acts like a scrubbing rinse for your mouth.
4. Crunchy spices. For a more exotic solution, pick up some anise, cardamom, coriander, and fennel seeds,
available in the spice aisle of most grocery stores. Mix equal parts in a small covered bowl, and keep it on the
dining room table next to the salt and pepper. Chewing on a few seeds will release enough oil to sweeten afterdinner curry or coffee breath. And your mouth will taste amazing.
5. Mint sprigs or cinnamon sticks. Either of these deliciously potent flavors will squelch the sulfurous scent of
onion and garlic. Plus, an essential oil in cinnamon kills a nasty type of oral bacteria, discouraging it from setting
up house in your mouth. Cinnamon or mint gum is just as effective. If you pick a gum sweetened with xylitol, it will
freshen breath and help reduce cavities -- smart, if you're a gum lover.
6. Berries and yogurt. If you can't get through most days without indulging in foods that are less than breathfriendly, eat for prevention, which is even better than a cure. Consuming half a cup of plain, sugar-free yogurt
twice a day can lower mouth levels of hydrogen sulfide (yes, that rotten egg smell). Berries (and melons, oranges,
and other fruits high in vitamin C) also deter stinky mouth bacteria. Start and end each day with a cup of fruit
topped with a big dollop of yogurt and you might never have to worry about bad breath again.
The above article appeared in the March 17,, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Ready to Kick that Nicotine Habit? (www.realage.com)
Nicotine is as powerful as a heavyweight fighter defending his title -- which means nicotine is in this match to win.
But remember, so are you. Here are three stop-smoking aids that help ease the physical effects of withdrawal so
you can focus your mental might on breaking the cigarette habit.
1. Walking: Yes, you can walk away from cravings.
2. Nicotine replacement therapy (NRT): From patches to inhalers, these supply your brain with some nicotine, so
stopping smoking doesn’t cause severe withdrawal symptoms.
3. Prescription antismoking drugs such as Bupropion or Varenicline. Clonidine (a high-blood-pressure drug) and
nortriptyline (an antidepressant) are back-ups that help some smokers. See your doctor to learn more about
these tools for reducing your cravings.
Oprah’s Exercise Guru Offers Advice (www.thebestlife.com)
Bob Greene, wellness coach and exercise guru to Oprah and other international stars offers the following advice
for making the most of your exercise program:
1. Switch things up. Pick at least two different types of exercises that you can fit into your schedule—you train
many more muscles when you do more than one activity each week.
2. Be an early bird. Morning workouts seem to be more effective—providing they work for you and you can stick
with them. There is evidence that suggests that your metabolism is elevated to a greater extent with morning
workouts, allowing you to burn more total calories in a day.
3. Focus on intensity. Too often people worry about the amount of time they spend exercising or the distance
they cover—but intensity is usually the most important factor.
4. Don’t get too comfortable with a workout. Remember, easy doesn’t mean effective. When you first start a
new sport or class, you may struggle to get the hang of it. But over time, your body adjusts to your workout and
becomes more efficient at doing it. So, if you’re not sweating or huffing and puffing—you’re not giving your body a
good workout.
7. Create a complete workout plan. The best way to lose weight is to include both strength-training and aerobic
activity in your workout program. Each workout affects your ability to burn calories in different ways. Aerobic
workouts promote the production of the enzymes that boost oxygen consumption, and therefore, the burning of
calories. Weight training helps maintain and build muscle; muscle tissue burns more calories than fat, which
means the more muscle you have, the more calories your body will naturally burn.
The above article appeared in the March 11, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Whole Grains Keep Blood Pressure in Check (www.realage.com)
Want to keep your blood pressure below the 140/90 danger point? Get at least four servings of whole-grain foods
a day. Hypertension risk starts to drop with just one to two servings of whole grains daily, but getting four makes
the greatest impact. It's easy to get four -- or more! -- whole grains into your day. Start early with a whole-grain
cereal like shredded wheat or a heart healthy date and oat muffin (get recipe here). (Then, use two slices of a
whole-grain bread in your sandwich at lunch, air pop some popcorn for an afternoon snack, and have a scoop of
brown rice with dinner. A serving is one slice of whole grain bread, ¾ cup of dry cereal or ½ cup cooked oats or
rice.
Link for recipe: http://www.realage.com/NutritionCenter/Recipes/Date_Oat_Muffins.aspx
Water, water everywhere … (Shara Bunis: www.holisticwellness.org)
Most of us are aware of the importance of drinking enough water. Getting enough water helps our organs perform
their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even
with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. Those who are not
drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and
general fatigue.
To start your day right, set a large glass of water by your bed each night and drink it when you wake up. When the
first thing that flows through your body each morning is water, it pulls out toxins left over from the previous day
and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you
are on the go or at a desk. Don’t like plain water? Try adding a few mint leaves, a wedge of lemon, a sprig of
parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up
your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process.
The above article appeared in the March 3, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
Your Brain on Fruit (www.realage.com)
Reaching for the fruit bowl might keep your brain sharp as a tack when you get older. That's because big fruiteaters -- besides getting boatloads of good-for-you nutrients -- score high when it comes to memory and
reasoning skills.
The reason for fruit's brain-boosting effect? It's all about the flavonoids which are amazing antioxidants that fight
disease and might be one of your best defenses against cognitive decline. In a study, people who had the
highest flavonoid intake performed best throughout a 10-year period on tests of verbal fluency, logical reasoning,
and visual memory. RealAge recommends you try to get 31 milligrams of flavonoids a day.
Your Body on Fruit (Shara Bunis: www.holisticwellness.org)
A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. Using fruit to satisfy a
taste for sweetness, can help eliminate the use of chemical, processed and refined sweeteners. Fruits are easy
to digest, filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy
fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in
season, and more in harmony with your environment and climate.
Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy
nature's sweetness. Here are a few fruits to consider and their health benefits:
Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt
content.
Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body, and manage sugar cravings; are rich in
potassium (which helps hypertension).
Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism, and are rich
in iron, which improves the blood.
Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus
conditions of the lungs.
Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an
anti-tumor compound.
Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and
can promote labor at childbirth.
The above article appeared in the February 25, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
3 Quick Ways to Destress Your Head (www.realage.com)
Stress isn't all bad. Short-term, it can help you meet a deadline, turn a double play, or keep your bumper from
getting crumpled. But when stress lingers like week-old leftovers, it's time to pull the plug with a quick stressbusting technique like scrunching, breathing, or corking. Chronic stress can destroy your sleep patterns, boost
the rate at which your arteries age, and turn your immune-system function down too low. But you can quickly rein
in stress with these tricks: Here's how to do 'em:
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Scrunch your face tightly for 15 seconds, then release. Repeat several times. Repetitive contraction and
relaxation helps release tension you hold above the neck.
Breath in, lick your lips, then slowly breath out. The cool air helps you refocus and slow down
Cork it: Hold a wine cork vertically between your teeth (you may need to slice a bit off first so it will fit). A
gentle bite on the cork will force your jaws -- a major tension-holder -- to relax.
Drop that Pop (excerpted from www.thebestlife.com)
Studies are beginning to show that as little as one soda daily jacks up your risk for metabolic syndrome, a term
given to a cluster of conditions such as high blood sugar, blood pressure or triglycerides. Even diet sodas
increase your chances of developing metabolic syndrome. So how to break the soda habit?
.
There is a fix for your fondness for fizz. You can wean yourself off soda! If it’s the carbonation you crave, try
sparkling water, like the lemon or lime-flavored waters. When you want a little sweetness, mix sparkling water,
plain water or seltzer with a little fruit juice. (About four to six ounces—or 60 calories—of juice can count as one of
your two daily fruit servings. Ideally, you should go for whole fruit, which contains more fiber, but it’s OK to use
juice to hit that goal once in a while.) Other good choices include unsweetened iced tea, such as Lipton Pure Leaf
Unsweetened in a glass bottle; skim or 1 percent milk; hot tea or coffee. And, of course, water, water, water.
Remember, success comes just one step at a time … so start stepping!!
The above article appeared in the February 18, 2008 VANHA Monday Mailing.
THE HEALTH CORNER
The Health Benefits of Laughter: Did you know that a recent study showed that pre-school-aged children laugh
up to 400 times a day, but by the time we reach adulthood, we laugh a mere 17 times per day on average? That's
too bad because a good hearty laugh can help reduce stress, lower blood pressure, elevate your mood, boost the
functioning of your immune system and your brain, and protect your heart.
Play More, Eat Less: Remember when you were a child, and you got so wrapped up in playing, imagining or
creating that you didn’t want to stop when it was time to eat? Do you remember leaving your meal half-finished to
run off and continue playing? Children innately understand that food is secondary to what is most nutritious and
primary in life: fun and play. As adults we seem to have lost our instinct to prioritize play into our busy lives. With
our constant emphasis on work and responsibility, we must work on more than just our bodies to be healthy and
balanced; we must feed our hearts, minds and spirits. Take a moment this week and schedule some fun. Go to
the park and kick around the soccer ball with your kids, hit the batting cages or the golf course – in other words
HAVE FUN.
The above article appeared in the February 11, 2008 VANHA Monday Mailing.