Run Your Way to Fitness – Get Fit in 2011!
Raeanne Sisson’s business card speaks for itself. The “before” and “after” pictures show the transformation of 100 pounds lost since March 2009 with healthy eating and a commitment to regular exercise. It’s not a “diet.” “It’s permanent,” said Sisson, a teacher at Argenta-Oreana Elementary School, who is also a coach for Team Beachbody and attributes her success to a group of friends’ support and accountability. “It’s for life.” One of those friends is Brian Bell, a graphic designer who lost 135 pounds over eight months and now is committed to regular runs and weight maintenance.
He said he had to learn portion control and a mental adjustment to how he viewed food, but running is what put him over the top. In fact, nearly all the friends run and ran together in the 2 Miles to Miles 5K and fun run Dec. 31 at the Greater Decatur Y. Several of them first met at the Shoreline Classic in June. “If you want to see fast results, running will do it,” said Amanda Juarez, who works with Sisson at Argenta-Oreana. She’s a former college athlete who, now that she’s past her 30th birthday, needed a way to stay fit and feel competitive without organized sports. Running is her choice as well, even if her only competitor is herself. Yet they all stress that running is not the only exercise. The idea is to do something, anything, as long as it gets you off the couch and moving, and you should enjoy it, so you’ll stick with it. Sisson and her friends meet at the Y on Wednesdays at 7 p.m. for a group workout and do something different each time — yoga, P90X, Zumba and one called Insanity. It’s free and anybody can come.
They’ve had as many as 40 or 50 and as few as 10. The rest of the week, participants work out on their own, in whatever activity appeals to them. All ages, body types and fitness levels attend, said Lisa Koehler. Her mother, Diana, has attended. “I’m so proud of her,” Koehler said. The group will begin The 90-day Challenge on Jan. 19. Prior to that, an information meeting will be 9 to 10 a.m. Saturday, Jan. 8, at the Avon Theatre. Sisson was on two medications to control high blood pressure and no longer takes either one. She’s gone from running a mere 30 seconds to being able to run a 5K. Bell has run 12 races this year. “One of the great things for me is, people become like family,” said Diana Koehler. “It’s so great to get out and get involved with all these great people.” [email protected] 421-7982 To see more of Herald & Review, or to subscribe to the newspaper, go to http://www.herald-review.com Copyright © 2011, Herald & Review, Decatur, Ill. Distributed by McClatchy-Tribune Information Services.
Posted Jan 4, 2010
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January 4th, 2011
Berries May Improve Vision in Diabetics
A Kansas State University researcher is exploring the use of Chinese wolfberries to improve vision deficiencies that are common for type-2 diabetics.
Dingbo “Daniel” Lin, K-State research assistant professor of human nutrition, is studying wolfberries and their potential to improve damage to the retina. His findings show that the fruit can lower the oxidative stress that the eye undergoes as a result of type-2 diabetes.
“I would not say that wolfberries are a medicine, but they can be used as a dietary supplement to traditional treatments to improve vision,” Lin said. “Wolfberries have high antioxidant activity and are very beneficial to protect against oxidative stress caused by environmental stimuli and genetic mutations.”
Lin has experience in biochemistry and eye research, and he wanted to bridge his current work in nutrition with vision. In a conversation about the eye and phytochemicals Lin had with his father, a traditional medical doctor in China, Lin decided to explore the use of wolfberries for vision improvement.
“In our culture’s history, we have traditional medicine literature that describes things like the wolfberry and its functions,” Lin said.
Wolfberries are bright orange-red, oblong-shaped and grown in China. Lin said the fruit is known to help rebalance homeostasis, boost the immune system, nourish the liver and kidneys and improve vision. He wanted to understand the mechanisms of the wolfberry’s effects on vision and started the project in July 2008. Read more…
Posted April 8, 2010
©1994-2010 M2 Communications
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March is all about nutrition
During March, the American Dietetic Association encourages people to be informed on the importance of making informed food choices and developing sound eating and physical activity habits.
“Not everybody thinks about it (nutrition) every single day. So actually, to have a whole month dedicated to it and get the word out there, I think is the main focus,” said Chelsey Olivier, a registered dietitian at Mercy Medical Center. Olivier said National Nutrition Month is a way to bring much needed awareness to nutrition and healthy lifestyles.
“Some people just don’t know. A lot of people I see, they think they’re doing everything right and when you actually sit down and look at it, there are different areas that they can change. People skip meals because they think that’s the way that they need to lose weight or different fad diets that people follow,” said Olivier. “Really it’s just about balanced eating and a healthy lifestyle.” Read More…
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Diet Cheating Rules
Posted Feb 23, 2010
Nobody’s perfect and that’s especially true when it comes to eating a healthy, well-balanced diet. Diet modification experts say you have to plan for occasional splurges as part of the long-term plan. Atlanta personal fitness trainer Beth Lewis offers empowering psychological advice to her clients who need a boost: “Don’t mistake setbacks with failure.” So, here are a few ways “cheating” on your diet can actually be a refreshing and powerful strategy to support successful weight control. Read More…
Copyright 2010 The Atlanta Journal-Constitution
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Key to a Healthful Diet is Improving Your Nutrition from the Ground Up
It’s common knowledge that a healthful diet is an important part of an healthful lifestyle, but most people have trouble figuring out what to do when planning a complete diet overhaul. During National Nutrition Month®, the American Dietetic Association reminds everyone that an easy way to focus on eating better is to start with the basics: build your nutritional health from the ground up.
“By starting slowly and giving yourself a good foundation, you can work towards a healthier life,” says registered dietitian and ADA spokesperson Toby Smithson. “Change doesn’t have to be dramatic to make a difference.”
Smithson suggests ways to improve your nutrition from the ground up:
1.Focus on fruits and veggies: “Take a good look at your current diet you’ll probably realize you’re not eating enough fruits or vegetables,” says Smithson. “Add a serving each day to one meal and increase it every few weeks. Adding more of these foods into your diet is important whether you buy frozen, fresh or organic.”
2.Look locally: From farmer’s markets to community-supported agriculture, you have many options to find new, fresh foods in your area. “This can be a great way to eat well and support your community at the same time,” Smithson says.
3.Make calories count: “Too often, people think of foods as good or bad and that only those on the ‘good foods’ list are okay to eat,” says Smithson. “When you’re choosing between options, focus instead on the one with more of the vitamins and nutrients that you need. Sometimes, foods with fewer calories aren’t always the healthiest options.” To figure out how many calories you need to achieve a healthy weight, visit www.mypyramid.gov.
4.Test your taste buds: A healthy eating plan emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. “Those are the basics, but within this wide range there are always opportunities to try new things and find new favorites,” Smithson says. “Expand your horizons. Try a fish you’ve never eaten before or find a new vegetable recipe. By testing yourself, you might find new healthy favorites to add to your regular grocery list.”
5.Trick yourself with treats: “A healthful diet doesn’t mean deprivation,” says Smithson. “If you have a sweet tooth, have fruit and yogurt for dessert. If you want a snack in the afternoon, have some trail mix or nuts. There is no reason to go hungry just because you’re making healthful changes.”
Copyright © 2009 American Dietetic Association (ADA)
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Exercises that can help prevent Osteoporosis
Recent studies have shown that the risk of osteoporosis is lower for people who are active, and especially those who do load-bearing, or weight-bearing activities at least three times a week.
How can exercise prevent osteoporosis? Muscle pulling on bone builds bone, so weight-bearing exercise builds denser, stronger bones. The more bone mass you build before age 25 or 30, the better off you will be during the years of gradual bone loss. Exercise can also help you maintain bone density later in life.
The best exercises for building bone are weight- or load-bearing exercises. These include weight-lifting, jogging, hiking, stair-climbing, step aerobics, dancing, racquet sports, and other activities that require your muscles to work against gravity. Swimming and simply walking, although good for cardiovascular fitness, are not the best exercises for building bone. Thirty minutes of weight-bearing exercise daily benefits not only your bones, but improves heart health, muscle strength, coordination, and balance. Those 30 minutes don’t need to be done all at once; it’s just as good for you to do 10 minutes at a time.
If you already have osteoporosis, you might wonder whether you should exercise at all. The answer for most people is YES. You should speak to your doctor to learn what types of exercises you can safely do to preserve bone and to strengthen your back and hips. Keep in mind, however, that exercise alone can’t prevent or cure osteoporosis.
Exercise Tips:
- Even if you do not have osteoporosis, you should check with your health care provider before you start an exercise program.
- Remember to warm up before starting and cool down at the end of each exercise session.
- For the best benefit to your bone health, combine several different weight-bearing exercises.
- As you build strength, increase resistance, or weights, rather than repetitions.
- Remember to drink plenty of water whenever exercising, especially here in Arizona.
- Vary the types of exercise that you do each week.
- Combine weight bearing and resistance exercise with aerobic exercises to help improve your overall health.
- Bring your friend along to help you keep going or better yet, bring your family and encourage them to be healthy.
- Add more physical activity to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker’s office rather than emailing.
Learn more about Osteoporosis here.
Osteoporosis is a potentially crippling disease
Osteoporosis, which means “porous bone,” is a disease in which the bones gradually become weak and brittle. That often results in fractures — especially of the hip, wrist, and spine — even from simple activities like lifting a chair or bending over. According to the National Institutes of Health (NIH), about 10 million Americans have osteoporosis, while another 18 million have low bone mass and are at an increased risk for the disease. Osteoporosis is common among the elderly, but the disease can strike at any age. Although it is more common in older women, men can also have the disease.
Learn more about Osteoporosis including diagnosis and treatment options to lower your risk. Visit Familymeds.com/Osteoporosis to learn more.
Lower your risk for Alzheimer’s Disease
An estimated 5.2 million Americans suffered from Alzheimer’s Disease in 2008, according to the 2008 Alzheimer’s Disease Facts and Figures published by the Alzheimer’s Association.
Here are suggestions for preventing it from Dr. David W. Crumpacker, who specializes in the disease at his practice in Plano, along with tips from the Alzheimer’s Association.
1. Exercise: Walk or do something physical most days of the week.
2. Eat right: Choose a diet rich in fruits and vegetables, particularly deep green and orange vegetables; low in saturated and trans fats and sugars; and high in whole grains and legumes; include fish.
3. Reduce weight, blood pressure and high cholesterol: Following the first two tips (above) should help.
4. Stay mentally engaged and optimistic: Do puzzles, play music, learn a new language, volunteer, start a hobby, create a strong circle of friends.
5. Don’t be in denial: Starting at age 60, ask for a memory test at your annual checkup. Because early treatment can be most effective, seek help at the first signs: forgetting recently learned material, forgetting simple words, putting things in odd places, paying bills twice or not at all, losing track of steps in making a call or playing a game.
Copyright © 2010, The Dallas Morning News
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Seven Ways to a Healthy Heart
DALLAS – Here are the seven secrets to a long life: Stay away from cigarettes. Keep a slender physique. Get some exercise. Eat a healthy diet and keep your cholesterol, blood pressure and blood sugar in check.
Research shows that most 50-year-olds who do that can live another 40 years free of stroke and heart disease, two of the most common killers, says Dr. Clyde Yancy, president of the American Heart Association. The heart association published the advice online Wednesday in the journal Circulation.
The group also is introducing an online quiz to help people gauge how close they are to the ideal. If you fall a bit short, it offers tips for improving.
“These seven factors – if you can keep them ideal or control them – end up being the fountain of youth for your heart,” said Dr. Donald M. Lloyd-Jones, a cardiologist who was lead author of the statement. “You live longer, you live healthier longer, you have much better quality of life in older age, require less medication, less medical care.” Read More…
Date: Jan 21, 2010
Copyright 2010 The Associated Press.
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Folic Acid to Prevent Birth Defects
Thousands of Utah women are getting free bottles of multivitamins in the hopes that none of their future children will develop deadly but preventable neural tube defects.
The 26,000 bottles of vitamins, paid for by a federal grant and through a private donation by the group Vitamin Angels, contain 400 micrograms of folic acid. The B vitamin helps a fetal neural tube properly develop into the brain and spinal cord, according to the March of Dimes.
While the importance of folic acid was common knowledge a few years ago, fewer women know it now, according to the Utah Department of Health. Read More…
Date: Jan 5, 2010
Copyright © 2010, The Salt Lake Tribune
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