Exercise Update

Hi Everyone,

Well last two days have been “duds” — haven’t been able to get to exercising BUT I did spend some time outside with my son!  I bought him a RC 4×4 and we’ve been going out for short walks.  It’s been pretty cool outside (we live in Vancouver, BC and eventhough we don’t get snow — it gets cold in the evenings!  Chills the bones!) so we’ve only been able to go out for 15-30 minutes at a time.

Although this may not count as much as my 1.5 mile walks on the treadmill, I am getting outside and spending quality time with my son who just loves to chase around the RCV.

Take care friends!

Here is to Your Health,

Mohamed

Today is World Diabetes Day

Hi All,

Did you know that diabetes affects over 240 MILLION people worldwide?  Here is some information from the website www.worlddiabetesday.org:

Exercise Update

Hi All:

Just a quick update – I’ll be posting these regularly to let everyone who follows the blog as to my exercise regime (for lack of a better word).

I was on the treadmill for about 45 minutes and managed to walk just over 1.5 miles.  As you know I am working my way up to walking 2-3 miles per day atleast 3x per week.

I do a mix of slow and steady walking, then faster walking and some jogging/running at a moderate pace.

What are the results?  Well, too soon to tell.  I’ll let you know next Monday how effective my exercising has been!

Take care – here is to Your Health!

Regards,

Mohamed

25 Biggest Weight Loss Mistakes

25 Biggest Weight-Loss Mistakes
By Julia Havey
eDiets Contributor
OK, you are reading this, so it is safe to assume you want to lose weight. I bet you are anxiously looking for tips “to do” and a diet to “go on,” which are essential to successful weight loss, but those aren’t the only things that you need to know.

Why? Many women have spent an average of 20 years “dieting,” so another safe assumption is that we know a lot about what to do right. However, little attention is usually given on what not to do. Apply this list of things NOT to do to your healthful regimen, and spare yourself many of the pitfalls that derail most dieters.

1. Having a negative defeatist attitude. If you think there is no way that you are going to succeed this time, lose the weight and keep it off, then you will be right! However, if you think positively and believe that change is at hand, you will empower your journey, and you will reach your goals!

2. Going on any diet that is NOT a manner of eating that you can adhere to for the rest of your life. Be careful when deciding what nutritional plan you want to follow, as it should be a manner of eating that matches your tastes, budget and lifestyle. You should model all of your future nutritional plans closely after how you lost the weight to keep that weight lost for good!

3. Believing that you will eat cabbage soup — or any other low-cal, monotonous fare everyday for the rest of your life. If a particular odd “diet” is something that you can barely stomach, it isn’t realistic to think you will eat that way for the entire time it takes to lose all the weight. It certainly won’t teach you much about how to live healthfully for the long-term. Just say NO, to cabbage soup and other such funky diets!

4. Weighing in too frequently, letting the scale rule your mood and actions. Up to this point, have you been fixated on the scale? Well, if so, it hasn’t really helped you lose weight, has it? Otherwise, you wouldn’t be here, looking for yet another “diet.” So do us both a favor, and pack the scale up, put a big red bow around it, and unwrap it after six months of consistent healthful living. It might actually show you something you want to see!

5. Not drinking enough water. You MUST drink at least 64 ounces of water everyday, and for the overachievers, drinking up to ½ your body weight in fluid ounces a day is recommended! Early man packed up all his belongings when his water supply dried up, moved and relocated to another area where water was plentiful. They knew they couldn’t live without it. Yet, we modern men have water in our kitchen faucet, and ignore it all day. The difference is that they didn’t have soft drinks, coffee, sugar-filled drinks and diet soda. YUCK! Water is all that you need to drink, and you MUST drink at least 64 ounces of it a day!

6. Drinking sugar-laden drinks — including “fruit” drinks — Fruitopia is neither a fruit nor a Utopia! Try putting your favorite nonwater beverage in your pet’s bowl, and see if they will drink it.

7. Consuming processed foods more often than fresh foods. Again, think how Early Man lived and what he ate. Eating as close to natural is the best way to ensure that your body is as healthy as possible.

8. Not having a plan. Leaving your actions up to chance in life is never a good idea. “We never plan to fail, we fail to plan.” Get a plan and stick with it, but make sure each step is realistic and change is gradual!

9. Not being aware of the nutritional benefits or detriments of what you consume. Lettuce is a great choice to eat, but spinach and other darker leaves have more nutritional benefit than the iceberg variety. If you are going to eat, get the most bang for your buck!

10. Finishing every last bite of a meal, even after you are full. Mother was wrong! Don’t clean your plate, let the dishwasher do that!

11. Going back for seconds at meals. Does the word “glutton” sound like something you want to describe you? There is no reason ever to have seconds! If you like it that much, have it as a leftover the next day! Too much of even a good thing is no longer a good thing!

12. Skipping breakfast. Mother was right on this one. It is the most important meal of the day!

13. Starving all day. When you finally get around to eating, it is usually something unhealthy (because you “can”), and it gets stored as energy later, rather than burned as energy now! You totally mess up your metabolism if you do this!

14. Bingeing after “falling off the wagon,” and waiting until “tomorrow” to get back on track. Admit now that you will stumble on this journey. Make it your goal to lengthen the amount of time between stumbles, and shorten the time it takes to “get back on track.” This way, you may only blow it once a year, and will get back on track in five minutes! You get to that point, and there will be no problem!

15. Thinking you are genetically destined to be fat. The only fat gene is the one left hanging in your closet after you lose your weight! You may be predisposed to a condition, but HOW you live determines how great its effect on your life will be!

16. Treating “fat” as a personality trait. Fat is NOT a personality trait; it is a physical condition. Blond isn’t a trait, either; it is a hair color! Do not allow yourself to be branded by ANY physical attribute or determent! YOU are many things, but fat is not one of them. Identify some things you love about who you are, and focus on those. They will help you realize the body you want.

17. Not living each day to the fullest … thinking that it will come when you are thinner. BE, DO and then you will HAVE! BE a healthier person, DO the things a healthier person DOES and soon, you will HAVE a healthier life!

18. Thinking pills, powders or potions are more powerful than they really are for achieving weight loss. I bought diet pills after Anna Nicole Smith’s weight loss. I really thought they would work! $48 later, 30 days of pills swallowed and NOTHING! Not one pound of weight loss. If those things really worked, no one would be overweight!

19. Thinking of exercise as a chore instead of a way to improve your health and life. Not scheduling exercise as a vital part of your day and week. If today, you were in an accident, paralyzed and could never walk again, do you think you would long to be able to go for a walk? Exercise is a “GET TO”, not a “HAVE TO.” It is a joy to move your body and get your endorphins flowing. They truly are nature’s reward for demanding physical fitness of ourselves. PUSH yourself; you will be amazed at how it feels!

20. Indulging excessively in alcohol. Bottom line: When you drink, you suck down excess calories, alter your mind and let down your guard. Stupid things happen when we drink too much. Too many calories, too much food and too many regrets. Live in control and live freely!

21. Watching sports rather than participating in sports. Would it be more fun to watch the Super Bowl or be the MVP of the game? Is it more fun to watch an amazing homerun, or actually bring home the winning run for your softball team? It is more fun to watch spoiled millionaires dribble an orange ball, or run down the court trying to guard an old friend? Sunday football is a tradition, but playing a game of it in your own front yard will provide memories that will last long after the season is over!

22. Watching too much television. New rule: NO TV viewing unless you have walked for 30 minutes! My rule is that I get on my Octane Elliptical machine and stay on it until whatever show I want to watch is over! One night I made the mistake of watching a two-hour show! I did 90 minutes on the Elliptical before throwing in the towel! “Must-see TV,” means “want-to-see” body for me!

23. Thinking that “dieting” sprees — and not a total lifestyle change — will garner lasting weight loss results. If you aren’t changing your life, you aren’t making lasting changes! Add a lifestyle makeover to your eDiets.com plan. Visit www.lifechanger.us for more information.

24. Consuming fast foods on a regular basis. The fried, greasy and high-calorie fast food that dominates our society’s eating habits today is the leading cause of the obesity epidemic that we now face. If you have no choice other than fast food, please order a salad with grilled chicken, one packet of light dressing w/ lemon wedges, a bottle of water and extra chicken if you are hungry, but when they say “do you want fries with that?” Say, “Do you want me to be unhealthy and die young?” Hopefully, both answers will be no!

25. Waiting for tomorrow to “get started,” rather than RIGHT NOW! Right now, there are thousands of members logged on to eDiets.com, in the chat rooms, on the support boards, watching online anytime meetings and waiting to lend their support. There are teams of nutritionists to help you understand basic, healthy human nutritional needs. There is hope, and there is a light at the end of the tunnel.

YOU can do this! Or, I guess you can’t do these things! Whatever, but you know what I mean, you are going to succeed this time, and the entire eDiets.com team is here to educate, motivate and inspire you to your dreams and goals!

Looking for more inspiration? Join eDiets for interactive support! Support from other like-minded folks helps you keep a positive attitude and helps keep you on the road to success!

EDITOR’S NOTE: You’ve seen Julia on the QVC home shopping network and the Wayne Brady Show, in USA Today, The National Enquirer, Glamour, Bride’s and more! She’s been called “America’s weight-loss Cinderella, someone with the passion of Tony Robbins, enthusiasm of Richard Simmons and the humor of Jerry Seinfeld.” To get your copy of Julia’s blockbuster motivational book, Awaken the Diet Within, From Overweight to Looking Great — If I Can Do It, So Can You! click here. Email Julia with your comments at julia@juliahavey.com. You can also visit her website at www.JuliaHavey.com.

Source: http://www.ediets.com/news/article.cfm?code=22381&cmi=1958516

Not just for diabetics – but for anyone wanting help this holiday season

6 Holiday Survival Tips
By Christine Miller
eDiets Diabetes Expert

Holiday traditions nearly always include a central feature –food. For people living with diabetes, those needing to manage their weight, or both, gatherings, parties, and festivities are often met with a mix of anticipation and apprehension over how to manage when faced with so many tempting choices.

With Thanksgiving symbolizing the beginning of the season, now is the time to think about a new possibility — how living a healthy lifestyle and enjoying
the holidays can be synonymous with one another. We’ve put together 6 tips to help you do just that.

#1: Ask the magic question

That question is “what do you really want?” What are your goals for this holiday season with regards to your diabetes, exercise, and/or weight? The more specific and clearer you are on your goals, the greater the likelihood you will achieve them. Whatever your goal is, write it down and be sure to specify what specific steps you will take to achieve your planned goal.

Perhaps one of your goals may include keeping your glucose level in range at least 80% of the time throughout the holiday season. Some action steps to support this goal may include keeping a daily food journal, increasing your blood glucose checks to two or more times a day, and counting your carbohydrates.

#2: Eat every 3-4 hours

Nothing can undo weight loss efforts and the delicate balance of blood glucose quicker than a binge. During the holidays you may be even more susceptible to episodes of excessive hunger and/or overeating in response to stress, delayed meals, or missing out on nutritious, between-meal snacks.

Eating frequently is essential to maintaining your energy level and your focus. Eating frequently is especially critical if you take certain diabetes medications or insulin which can unexpectedly drop glucose levels too low. Keep quick, nourishing snacks such as measured portions of nuts or seeds, protein bars, and durable fruits such as apples, plums, or bananas handy and with you at the office, in your purse, or in your car. Finally, be sure to eat your snacks before you become ravenous.

** Even if you are NOT diabetic, this will help shed pounds.  How?  You’re eating healthier choices more often, so when lunch or dinner come around you’ve not starved yourself and you will not over eat!

#3: Be selective

Being selective is essential because trimming calories, fat and carbohydrate begins very simply with not eating too much. If you keep your choices to a small amount of those items you truly enjoy, rather than a large amount of everything, you will likely be more satisfied. If you find yourself eating food just because it is in front of you or because others are eating it, you may be missing out on better things to come. Fit in your favorites and forget the rest.

If your Thanksgiving offerings include a huge number of carbohydrate-rich items, such as rolls, mashed potatoes, stuffing, sweet potato casserole, egg nog, and pumpkin pie, plan on selecting two of your favorites and filling the rest of your plate with skinless turkey breast, salad, and non-starchy vegetables such as steamed green beans and broccoli. To help avoid feelings of deprivation, save other carbohydrates for upcoming snacks. This will help you avoid consuming too much at one time, a factor which can drive up your glucose levels and lead to post-meal fatigue.

#4: Plan ahead

The busier we get, the less we may be thinking forward and planning our meals and snacks. Planning ahead is always a key to successful diabetes and weight management. It is especially important during the holidays. If time is of the essence and you still need figure out a way to eat healthfully on the run, consider using a chef-prepared, fresh home meal delivery service, such as eDiets DeliciouslyYours.

#5: Move

When does exercise tend to get sent to the back-burner? During the hectic holiday season for sure. Decide now how often and how much time you will dedicate to exercise . Put these dedicated exercise appointments in your schedule at least one week in advance. Exercise will provide an added bonus of much needed stress relief and an energy boost too.

#6: Accept Feedback

Tools which provide feedback such as scales, blood glucose meters, food journals, and measuring devices are invaluable during the holidays. Using a food journal has been clinically proven to help dedicated journalists reach or maintain weight goals. Human nature also leads to an uncanny habit of underestimating what we really eat. Use measuring cups, spoons, and food scales to keep yourself fully aware.

Weighing yourself at least once a week will help you see if your weight is unexpectedly moving in the wrong direction. Finally, regularly checking your blood glucose will give you immediate feedback on how your diabetes management plan is working.

With a few focused strategies you can delight in the holiday season and stay healthy too!

Source: http://www.ediets.com/news/article.cfm?code=24712&cmi=2430388

Looking for YOUR Suggestions

Hi All,

I have a great URL – http://www.personalhealthcoach.com, but am not quite sure how to use it.  I’m willing to do some work on the site and if someone is interested, they could certainly work on maintaining it (so if a blog were put up on it, you’d be the editor and could post to it regularly).  We could even come to some type of revenue sharing agreement.  The domain would remain mine.

Do you have suggestions for how I could use this domain?  I don’t want to give it up, but need some ideas on how best to use it!

Leave a comment and I’ll approve valid ones!

Regards,

Mohamed

Lose That Weight – 50 Ways to Beat the Reaper

Here is an article I found this morning, hope you enjoy it!  I’ve printed this out, and put it onto the fridge…

We’ve been told that the only sure things are death and taxes. But just as creative accountants have helped many men triumph over their 1040s, we can help you outrun the reaper. Maybe it’s a game you can’t ultimately win. But by following these 50 tips, you sure as hell can send it into overtime.

1. Drink at Least Five 8-ounce Glasses of Water a Day

Scientists at Loma Linda University found that men who drank this amount of H2O were 54 percent less likely to suffer a fatal heart attack than those who drank two glasses or less every day.

2. Take a Laugh Break

Watching 15 minutes of funny video can improve bloodflow to your heart by 50 percent, report researchers at the University of Maryland. “This may reduce blood-clot formation, cholesterol deposition, and inflammation,” says study author Michael Miller, M.D. For your daily dose, click on the “hilarious” video link at ebaumsworld.com.

3. Don’t Go to Work Sick

Over a 3-year period, men who clocked in despite feeling under the weather had double the heart-attack risk of guys who stayed in bed, according to a U.K. study.

4. Put Out the Fire in Your Chest

Untreated heartburn can lead to a heart attack, according to a study in the International Journal of Cardiology. Scientists discovered that as acid levels in the esophagus rise, the incidence of blocked bloodflow to the heart also rises by 20 percent. A natural remedy: Analyze your diet. Don’t make a habit of drinking wine, juice, or carbonated beverages, all of which are highly acidic and may trigger heartburn, say South Carolina researchers.

5. Indulge Your Chocolate Craving

In a 15-year study, Dutch scientists determined that men who ate just 4 grams of cocoa a day had half the risk of dying from heart disease than those who ate less. That’s the equivalent of two 25-calorie Hershey’s Kisses — an amount that can fit into any diet.

6. Say No to Froot Loops

In a review of 53 studies, Australian researchers found that regularly eating cereal made from refined grains raises insulin and C-reactive protein, and lowers good cholesterol — all factors that boost your odds of developing heart disease. A better choice for your morning bowl: Post Shredded Wheat cereal, which is made from 100 percent whole grains and contains no sugar.

7. Take a Magnesium Supplement

Over an 18-year period, French researchers determined that men with the highest blood levels of magnesium are 40 percent less likely to die of any cause than those with the lowest levels. Magnesium can make multivitamins too bulky, so add a 250 milligram (mg) pill from iherb.com or GNC to your daily regimen.

8. Burn 1,100 Calories a Week

Duke University scientists discovered that this amount of exercise prevents the accumulation of visceral adipose tissue — the dangerous belly fat that causes arterial inflammation and hypertension. Falling short? Join a league: A recent British Medical Journal study reported that people who exercised in groups boosted their average calorie burn by 500 a week.

** Did you know 1100 calories a week is ONLY around 200 per day?  This is EASY to do!  Riding a stationary cycle for about 30 minutes, or walking for about one hour is all you need to do!

9. Take a Daily Multivitamin

Researchers at the University of California at Berkeley discovered that this helps prevent the DNA damage that causes cancer. We like Centrum Silver.

10. Hit the Weights

University of Michigan scientists found that men who completed three total-body workouts a week for 2 months lowered their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of stroke by 40 percent and heart attack by 15 percent.

11. Set a Three-Drink Limit

Harvard researchers determined that downing more than three drinks in a 24-hour period increases your risk of atrial fibrillation, a condition that may boost your odds of a stroke fivefold during that time. An important note: When the average man pours himself a glass of wine, it’s typically twice the size of a standard drink (4 ounces), report researchers at Duke University.

IF YOU THINK YOU’RE HAVING A HEART ATTACK…

12. Plop an Alka-Seltzer…

It contains 325 milligrams of aspirin, the same as a regular aspirin, and begins fighting blood clots almost 3 minutes faster than a pill, according to a study in Thrombosis Research.

13. …and Call a Ride

Walk-in patients wait almost twice as long in the E.R. as those who arrive by ambulance, according to a University of New Mexico study.
14. Treat a Killer Bee Sting

You may not know if you’re allergic to the venom of a bee, wasp, or hornet until you’ve already been stung. But if you start to experience the symptoms of a life-threatening reaction — hives, wheezing, abdominal cramping — you can save yourself in 3 steps:

Step 1. Call 911.

Step 2. Take a Benadryl.

Step 3. Lie on your back and elevate your legs while you wait for help, says Steven Kernerman, D.O., an allergist at the Spokane Allergy and Asthma Clinic. An allergic reaction can constrict your blood vessels, and our three-step strategy counteracts that by improving bloodflow to your heart.
15. Eat Produce at Every Meal

If you consume more than five servings of fruits and vegetables per day, you have a 26 percent lower risk of stroke than people who eat fewer than three servings, according to a recent U.K. study.

16. Monitor Your Blood Sugar

Johns Hopkins University researchers recently determined that people with the highest blood-sugar levels have twice the risk of heart disease as those with the lowest. A warning sign: fasting blood sugar that’s greater than 100 mg per deciliter.

** In fact, even if you are NOT a diabetic you should monitor your blood sugar.  Monitors are cheap and sometimes FREE if you purchase the test strips, which are expensive — but most if not all insurance companies cover the cost of strips.

17. Think Positive

Purdue scientists discovered that constant worrying shortens your life span by 16 years.

18. Keep Your Cool

Men who frequently express anger outwardly are more than twice as likely to have a stroke than guys who control their tempers, according to the journal Stroke. If you have anger-management issues, try fish oil. National Institutes of Health scientists found that hostile, aggressive men often have low blood levels of DHA — one of the main omega-3 fats found in the oil. We like Nordic Naturals Ultimate Omega ($27 for 60 1,000-milligram (mg) softgels;nordicnaturals.com). Take 1,000 to 2,000 mg every day.
MAKE SURE YOU DON’T END UP AS FISH FOOD.

Most shark attacks occur at dawn and dusk, when sharks feed, says Alan Henningsen, a marine biologist and shark researcher at the National Aquarium in Baltimore. You can watch the sky for clues to their location: Seabirds eat the same fish as sharks. Here are three more ways to avoid a grisly death.

19. Dive with a Partner

This cuts the chance of a shark attack by 50 percent, say Australian scientists.

20. If You’re Attacked, Hit the Shark in Its Eyes or Gills

These are its most sensitive areas. The snout might work as a target, but this tactic often results in a bitten arm, according to a University of Maryland study.

21. For God’s Sake, Don’t Pee in the Ocean

Bodily Fluids attract sharks

22. Try a Natural Remedy

According to Israeli scientists, eating one red grapefruit a day lowers LDL (bad) cholesterol by 20 percent, even in people who don’t respond to statins.

23. Have Breakfast within 90 Minutes of Waking

A University of Massachusetts study found that men who waited longer than that were 50 percent more likely to become obese. And U.K. researchers determined that increases in body mass were directly proportionate to the likelihood of dying of gut cancers — specifically rectal, bladder, colon, and liver.

24. Vacuum for 30 Minutes

Doing 150 calories’ worth of chores a day can lower high blood pressure by 13 points, according to Medicine & Science in Sports & Exercise. The reduction lasts only 8 hours, but make it a daily habit and you can lower your BP in the long term. (Helping out more with housework may improve your sex life, too.)

25. Eat Berries

The antioxidants in cranberries, blueberries, strawberries, and raspberries have been shown to offer protection from a stroke, keep you mentally sharp as you age, and ward off cancer.

26. Drownproof Yourself

If you’re dumped in the water without a life preserver, the key to survival is staying warm and conserving energy. Use the method taught to U.S. Navy pilots: Float facedown in the water with your knees tucked against your chest in the fetal position. (This slows the drop in body temperature.) Exhale bubbles slowly, turning your head to one side only to inhale deeply. Repeat until help arrives.

27. Sleep on Your Side

This can halve the number of sleep-apnea-related wakeups you experience during the night. Such interruptions make you up to six times more likely to be involved in an auto accident, due to residual fatigue, according to researchers at University Hospital in Bern, Switzerland. To keep from rolling over onto your back as you sleep, stuff a small, firm neck pillow down the back of your T-shirt before dozing off.

28. Light a Jasmine-Scented Candle

Men who did this for just 1 minute before bed fell asleep faster, tossed and turned less, and felt more refreshed in the morning than those who didn’t inhale the aroma, report scientists at Wheeling Jesuit University. That’s important, because insufficient sleep boosts your risk of diabetes, and restless sleep increases your odds of a stroke.

29. Live Life in a Smoke-Free Zone

Secondhand smoke, besides boosting your risk of lung cancer, raises your diabetes risk by 40 percent — nearly the same as smoking does.

30. Dodge a Deadly Lightning Bolt

Stay off the toilet during severe thunderstorms. If lightning hits within even 60 feet of your house, it can not only jump through phone and electrical lines but also run through plumbing, according to the National Weather Service.

31. Put Your iPod on a Mount

Reaching for an unsecured object as you drive makes you eight times more likely to swerve into a road barrier, according to the Mayo Clinic.

32. Check Your Smoke Alarms

The most likely reason a house fire ends in a fatality: no early warning. While just about every U.S. residence has smoke alarms, a Morehouse School of Medicine study revealed that the devices were nonfunctioning in one-third of homes due to dead or absent batteries. If you’ve ever let the juice in any of your detectors dwindle — or removed the battery simply to disable the low-power beep — consider installing at least one DuPont self-charging smoke alarm ($26; target.com). It screws into a ceiling light socket and feeds off your home’s electricity.

33. Sip on Mint Tea

It contains the powerful antioxidant hesperidin, which reduces the inflammation and oxidative stress associated with diabetes by 52 percent, according to a study at the University of Buffalo. And despite its lack of caffeine, mint tea also increases alertness.

34. Don’t Jaywalk

This is particularly good advice if you’ve had too much to drink, because 77 percent of pedestrians killed while crossing the road aren’t at intersections. And 53 percent of those killed at night had blood-alcohol concentrations at or above .08 percent.

35. Don’t Get Blown to Bits

Keep bleach, paint stripper, fabric softener, glue, and sidewalk salt away from gas appliances. The chlorine or fluorine in these products breaks down into ionized gas, which can eat holes in the pipes that deliver the fuel for your furnace, range, or dryer. Think you smell fumes? Don’t call for help from inside your house; using your phone could create an electric spark and set off an explosion.
IMPROVE YOUR OUTLOOK, SAVE YOUR LIFE

Scandinavian researchers have observed that deep depression (and its spinoff, suicide) is often caused by job stress. Here’s how to lower stress, boost your mood, and simultaneously improve your overall health.

36. Find Time to Exercise…

People who exercise at any intensity for 2 hours a week — an average of about 17 minutes a day — are 61 percent less likely to feel highly stressed than their sedentary counterparts, according to researchers in Denmark.

37. …Then Take it Outside

British researchers found that people who exercised outdoors reduced their depression by 71 percent, while indoor exercisers’ depression decreased by only 45 percent after their workouts.

38. Cut Out the Sweet Stuff

Tufts University researchers found that men on low-sugar diets had lower levels of depression and anxiety than those who consumed all types of carbs. The happier people also limited their total carb intake to 40 percent of total calories.

39. Douse Your Salad with Oil and Vinegar

European scientists determined that unheated olive oil reduces cancer risk. As for vinegar, eating it prior to a high-carbohydrate meal (like pasta) slows the absorption of carbs into your bloodstream. This prevents the spikes in blood sugar and insulin that signal your body to store fat.

40. Add Curry to Vegetables

Rutgers University scientists discovered that a combination of turmeric (found in curry powder) and phenethyl isothiocyanate (a compound in broccoli, brussels sprouts, and cauliflower) helps fight prostate cancer. The researchers believe that dusting your vegetables just once a week will provide protection.

41. Be a Career Coach

A man married to a woman who is upset by her work is 2.7 times more likely to develop heart disease. If your wife won’t find a new job, help her practice her negotiating skills. A Harvard study found that due to anxiety, women don’t initiate money talks at work as often as men do, especially when the boss is male.

42. Stash a Cinnamon Air Freshener in your car

The strong, spicy smell can help you stay alert as you drive. Researchers at Wheeling Jesuit University found that a whiff increases alertness by 25 percent. Sucking on an Altoid may work, too.

43. Test Yourself for HIV

A recent British study confirms that early detection is the key to extending your life. You can order a take-home HIV test online ($44,homeaccess.com), mail in your blood sample, and receive your results in the mail just 7 days later.

44. Fall on Your Butt

If you feel yourself losing balance on the stairs, crouch so that your butt hits first, says Robert Nirschl, M.D., a spokesman for the American Academy of Orthopaedic Surgeons. Don’t be afraid to bounce down a few steps — it’ll make a fatal blow less likely.

45. Design a Colorful Menu

Colorado State University scientists discovered that men who eat the widest variety of fruits and vegetables gain greater cancer-fighting benefits than those who eat more total servings but choose from a smaller assortment. That’s because the plant chemicals that protect against disease vary between botanical families. Mix it up by choosing one serving from five different color groups: blues and purples, greens, whites, reds, and yellows and oranges.

46. Take a Noontime Nap

Breaking up your day with a 30-minute snooze can reduce coronary mortality by 37 percent, report Greek researchers. Why? It reduces stress that can damage your heart. Even a short nap once or twice a week was found to decrease the risk of early death.

47. Steep Your Tea for at Least 3 Minutes

Any less than that lowers the number of disease-fighting antioxidants.

48. Use Watercress in Your Salad

A study from the American Journal of Clinical Nutrition reveals that eating 3 ounces of watercress every day increases levels of the cancer-fighting anti-oxidants lutein and beta-carotene by 100 and 33 percent, respectively.

49. Enjoy Your Joe

Brooklyn College researchers recently discovered that drinking 4 cups of coffee a day lowers your risk of dying of heart disease by 53 percent. If you like Starbucks, choose a Caffè Americano: A grande counts as 4 cups and contains just 15 calories.

50. Ask for the Heel

Bread crust has up to eight times more pronyl lysine — an antioxidant that fights cancer — than what’s in the center. Similarly, the skin of produce is loaded with healthy nutrients, too.

found at http://healthandfitness.sympatico.msn.ca/50+Ways+to+Beat+the+Reaper/Fitness/ContentPosting_Rodale.aspx?isfa=1&newsitemid=140473&feedname=RODALE-MENHEALTH&show=False&number=0&showbyline=False&subtitle=&detect=&abc=abc

Sorry – been away for soooo long!

HI All,

My apologies, yet again.  I’ve been very busy at work with several new product launches and new customers.  On top of this my son is going swimming in the evenings and weekends so we need to be there.

Some good news on the weight loss front, I’ve started loosing weight again!    I had lost about 10lbs due to problems with heartburn.  I gained about half of that back, as I expected I would — but I’m on the loosing streak again!  I’m down 2lbs this week — WOO HOO!

As you know, I sold my exercise bicycle and purchased a treadmill.  I’ve started using it for about 30 minutes a day and tend to put in about 1 mile per day (right now).  I am slowly increasing to 3 miles per day (or every 2nd day) and hope to get there within a couple of weeks time.

I do find that exercising keeps things “flowing” (if you know what I mean) much better than sitting all day, doing nothing.  Your body really starts to loosen up and getting up a flight of stairs isn’t as tough.

Anyways here is an article I spotted on MSN Health… it’s on the next post!

Here is to Your Health!

Mohamed

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