Exercise and Weight Loss

Exercise's Effects on Weight
Exercising helps people reduce their weight, maintain weight loss, and fight obesity. Research has shown that women who regularly exercise but do not change their diet can lose significantly more weight than less active women.
Thirty minutes of moderate-intensity exercise may be adequate to maintain cardiovascular health, but it might not prevent weight gain. Recommendations published in 2003 and 2004 suggest that 45 to 60 minutes per day is necessary to prevent weight gain. Children may need more activity.
Losing significant weight requires both exercise and calorie restriction.
In addition, if a person exercises but doesn't diet any actual pounds lost may be minimal because dense and heavier muscle mass replaces fat. Nonetheless, regardless of weight loss, a fit body will look more toned and be healthier
People who exercise are more apt to stay on a diet plan. Exercise improves psychological well being and replaces sedentary habits that usually lead to snacking. Exercise may even act as a mild appetite suppressant.
Exercising without dieting still adds health benefits.
One study found that overweight but fit people have half the death rate of overweight, unfit people. Research suggests that people who have trained for a long time develop more efficient mechanisms for burning fat and are able to stay leaner.
Resistance training builds muscle, which burns calories more efficiently than other body tissues.
The following are some suggestions and observations on exercise and weight loss:
The treadmill burns the most calories of standard aerobic machines.
It may be particularly effective when used in short multiple bouts during the day. Exercise sessions as short as 10 minutes in duration that are done frequently (about four times a day) may be the most successful program for obese people.
The more strenuous the exercise, the longer the metabolism continues to burn calories before returning to its resting level.
This state of elevated metabolism can last for as little as a few minutes after light exercise to as long as several hours after prolonged or heavy exercise.
Resistance, or strength, training is excellent for replacing fat with muscles.
It should be performed two or three times a week.
Fidgeting may be very helpful in keeping pounds off.
Regular exercise is certainly the best course, but for people who must sit for hours at work, frequently shifting positions while sitting may have some benefit.
It is important to realize that as people slim down, their initial level of physical activity becomes easier and they burn fewer calories per mile of walking or jogging.
The rate of weight loss slows down, sometimes discouragingly so, after an initial dramatic head start using diet and exercise combinations. People should be aware of this phenomenon and keep adding to their daily exercise regimen.
As people age, they also need to exercise more to keep off the same amount of weight.
Changes in fat and muscle distribution may differ between men and women as they exercise. Men tend to lose abdominal fat (which lowers their risk for heart disease faster than reducing general body fat). Exercise, however, does not appear to have the same effect on weight distribution in women. A study of women who underwent aerobic and strength training resulted in fat loss in their arms and trunk, but no gain in muscle tissue.
Because obesity is one of the risk factors for heart disease, anyone who is overweight must discuss their exercise program with a physician before starting
source:http://www.healthcentral.com/
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Senior Circuit Training

When is Too Old for Resistance Training?
How many times have we heard people say I'm too old for that. Or that's for younger people not for people my age. Where did these ideas come from and more important are they true?
Can a person actually reach an age level where they have no benefit to a resistance training program?
The researchers at Harvard University Medical School put this theory to a test. Selecting a group of residents, aged 85-90, who lived in a nursing-home, the subjects where to participate in a high resistance training program.
The study lasted 2 months and the residents trained 3 times a week during the test period.
At the end of the study the residents were tested and all had increased in both strength and muscle mass. The largest improvements where in leg and arm strength which increased in some individuals up to 48%.
This study helps to confirm the benefits of resistance training at all ages. That it is never to late to benefit from a good resistance training program.
But the tests also showed the need a commitment from the user to achieve long term benefits.
The test facilitaters followed up by testing the participants again four weeks after ending their resistance training program. In four weeks of sedentary lifestyle the exercise participants had lost 40% of the strength they had gained.
The lesson is simple it's never to late to improve your lifestyle through resistance training. But in order to be the most effective it has to be a commitment rather than something you just do occassionally.
For a look at the benefits of weight lifting, even into your senior years, one has to look no further than the great career of JackLaLanne.
Jack LaLanne (b. François Henri LaLanne, September 26, 1914) is an American fitness, exercise and nutritional expert, celebrity, lecturer, and motivational speaker. LaLanne has been referred to as "the godfather of fitness." LaLanne gained worldwide renown for his success as a bodybuilder, as well as his prodigious feats of strength.
At age 93, he continues to work out every morning for two hours. He spends one and a half hours in the weight room, and half an hour swimming or walking. LaLanne and his wife Elaine (80) live in Morro Bay, California.

Get Active

7 benefits of regular physical activity
Source:Mayoclinic.com
Need motivation to exercise? Here are seven ways exercise can improve your life — starting today!
Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.
The merits of exercise — from preventing chronic health conditions to boosting confidence and self-esteem — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.
1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.
Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.
2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.
Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
3. Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.
4. Exercise strengthens your heart and lungs.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.
Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.
6. Exercise can put the spark back into your sex life.
Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.
Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.
7. Exercise can be — gasp — fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
Are you convinced? Good. Start reaping the benefits of physical activity today!

30 Minute Fitness Training Tip

Ice or Heat for Injury?
Okay, so you've gotten back into the gym to help you be more healthy, but you've hit a speed bump. While doing your cardio work you twisted an ankle and half the people you talk with say put heat on it while the others say ice it.
Who's right?
For the last 20 years or so most trainers and sports physicians have prescribed the use of ice for their athletes in order to remedy the inflamation associated with injury.
Ice isused to it's maximum potential by using it immeadiately after your injury for a period of 48 to 72 hours, or until the swelling in and around the injury subsides.
Why Ice?
Ice will decrease the temerature, decrease the inflammation and decrease localized pain.
Is there ever cause to use heat?
Heat can actually be used once all the swelling hs diapated. The application of heat will have the effect of increasing blood flow, it will also begin to control spasms, and give the muscle some heat so you can begin to do some light stretching movements.
Why can't I use heat right after my injury?
Heat has the potential to cause greater swelling and compound the injury you have. If you have any questions about the application always choose ice.

Blood Pressure Facts

Do You Have High Blood Pressure
Do you have high blood pressure? Do you know whether you have high blood pressure? What is high blood pressure and how does it effect you? If you don't know, take a look at some of this information on high blood pressure.
High blood pressure, or hypertension, occurs in 1 of 3 Americans. It is the number one risk factor for stroke, heart attack, heart failure and kidney failure.
Blood pressure allows blood to flow through your body, giving vital organs oxygen and nutrition. Blood pressure is measured in two numbers:
Systolic Pressure:
Systolic pressure occurs when your heart beats or contracts
Diastolic Pressure:
Diastolic pressure occurs when your heart is at rest and is refilling with blood.
Blood pressure readings show the systolic reading over the diastolic reading such as:
120/80 a normal reading or 140/90 the starting edge of readings diagnosing hypertension.

Some things you can do to prevent or control your risk of developing high blood pressure are:
1. Have your blood pressure checked regularly.
2. Maintain a healthy weight.
3. Get plenty of exercise.
4. Don't smoke, and limit your intake of alcohol.
5. Avoid high-sodium diets
6. If taking medication check to make sure they don't increase your blood pressure (a common side effect in some medicines), ask your physician about the possibility and if you should monitor the particular medicines effects.
7. Try to stay in a manageable realm of stress. The more stress free the better you can manage your blood pressure.
For more information on heart health, Check out the American Heart Association website at: http://www.americanheart.org/presenter.jhtml?identifier=1200000

Understanding Illness - Strep Throat

Well were right in the middle of Strep Throat season so I thought it might be a good idea to give you a little more information on this common sickness.
Facts about Strep Throat
Strep throat is the most common throat infection caused by bacteria.
It is found most often in children between the ages of 5 and 15, although it can occur in younger children and adults. Children younger than 3 years old can get strep infections, but these usually don’t affect the throat.
Strep throat infections usually occur in the late fall, winter, and early spring
Cause
Strep throat is usually caused by group A streptococcus bacteria. Your healthcare provider may call the infection "acute streptococcal pharyngitis."
Transmission
You can get strep throat by direct contact with saliva or nasal discharge from an infected person. Most people do not get group A strep infections from casual contact with others. A crowded environment like a dormitory, school, or nursing home, however, can make it easier for the bacteria to spread. There have also been reports of contaminated food, especially milk and milk products, causing infection.
Symptoms
If you have strep throat infection, you will have a red and painful sore throat and may have white patches on your tonsils. You also may have swollen lymph nodes in your neck, run a fever, and have a headache. Nausea, vomiting, and abdominal pain can occur but are more common in children than in adults.
You can get sick within 3 days after being exposed to the germ. Once infected, you can pass the infection to others for up to 2 to 3 weeks even if you don’t have symptoms. After 24 hours of taking antibiotics, you will no longer spread the bacteria to others.
Diagnosis
Your healthcare provider will take a throat swab to find out if you have strep throat infection. This will be used for a culture (a type of laboratory test) or a rapid strep test, which only takes 10 to 20 minutes. If the result of the rapid test is negative, you may get a follow-up culture, which takes 24 to 48 hours, to confirm the results. If the culture test is also negative, your healthcare provider may suspect you do not have strep, but rather another type of infection.
The results of these throat cultures will help your healthcare provider decide on the best treatment. Most sore throats are caused by viruses, and antibiotics are useless against viruses.
Treatment
If you have strep throat, your healthcare provider will prescribe an antibiotic. This will help lessen symptoms. After 24 hours of taking the medicine, you will no longer be able to spread the infection to others. Treatment will also reduce the chance of complications.
Current guidelines by expert groups recommend penicillin as the medicine of choice for treating strep throat because penicillin has been proven to be effective, safe, and inexpensive. Your healthcare provider may instruct you to the take pills for 10 days or give you a shot. If you are allergic to penicillin there are other antibiotics your healthcare provider can give you to clear up the illness.
During treatment, you may start to feel better within 4 days. This can happen even without treatment. Still, it is very important to finish all your medicine to prevent complications.
source: National Institute of Allergy and Infectious Diseases

30 Minute Fitness - Heart Health

Be Good to Your Heart
Heart disease is still the number one cause of death amoung men and women. Heart disease is usually defined as atherosclerosis, a fatty material deposited within the artery walls which cause a builup of plaque, thus causing an obstruction of the flow of blood.
The blocked arteries are the direct cause that usually leads to a heart attack or stroke. The best way to fight heart disease is through trying to prevent it before it becomes a problem.
Try these heart healthy habits:
1.Eat a diet that is low in saturated fat and includes 5 fruit and vegetable servings each day. Additionally put more soluble fiber into your diet. Things like whole grains, beans, oats and brown rice.
2.Exercise every day for at least 30 minutes a day to increase your energy level and decrease your blood pressure and cholesterol levels.
3.Don't Smoke. Smoking has been proven toto increase your chances of developing clogged arteries.Smokers have twice the risk of developing heart disease than non smokers do. Don't think your out of the woods if you don't smoke but live with a smoker or work in a smoke filled environment. Second hand smoke increases the risk of heart disease by 20%. So getting your loved one to quit has direct beneficial health incentives for you also.
4.Stress Less.
Stress may not be directly linked to heart disease however it may contributeto heart complications. Increased stress has the ability to increase your heart rate, which in turn can lead to heart attacks in those who already have heart disease.

For more information on heart health, Check out the American Heart Association website at: http://www.americanheart.org/presenter.jhtml?identifier=1200000

Secret to A Long Healthy Life - Not so Secret

Activity the Key to Longevity
It is no secret that exercise is linked to good health. The National Heart, Lung, and Blood Institute recommends 30 minutes of exercise every day.
Some benefits of exercise:
1. Helps decrease blood pressure and cholesterol
2. Increases good cholesterol
3. Reduces the risk of heart disease
4. Boosts energy
5. Lessens the strains of stress and tension
6. Helps prevent depression, anxiety and anger
7. Provides better sleep
8. Improves the body's natural defense systems against viruses
People with busy schedules may need to break there routine up into smaller workout sessions. Exercising with a family member or friend will help you both keep a regular regime and make the workout more pleasant. Don't do the same thing every day - change the routine or pace, mix it up to keep it fresh. Changing things a little can make a big difference in the quality of your workout.
For more information visit the website of the National Heart, Lung and Blood Institute at http://www.nhlbi.nih.gov/

Circuit Training - Flu Prevention Tips

Basic Clues to Prevent Flu
Will Praht
Here we are in the middle of flu season again and the battle wages on. Whether you decide to immunize or try to evade the bug, here are a few simple tips to avoid coming down with the flu. These tips are combined from numerous sources and compiled into one easy list.
Some Basic Prevention Tips
1.Wash Your Hands. Studies continue to show it is more effective than drugs in preventing the spread of respiratory viruses, including the flu. Most cold and flu is spread through direct contact, which includes contact with items recently touched by those suffering from flu. Think about carrying a bottle of hand sanitizer or sanitizer wipes with you to wipe the handle of that shopping cart, a phone others may use, the gym equipment at your gym, and any other place where sick people may have left the flu germ.
2. Don't cover your Cough and Sneezes with your hand. Germs and viruses cling to bare hands cover your mouth may spread the virus. Instead use a tissue and then throw it out or turn to cough into the air away from people.
3. Defend Yourself With Exercise. The healthier you are the stronger your immune system is, thus the better equipped you are to stop an infection before it starts. Regular exercise combined with these other tips will gives you the weapons to fight a virus attack.
4. Drink plenty of Fluids Especially Water. Fluids keep you hydrated, and proper hydration is essential for a strong immune system and overall health. Water is the best but other good fluids exist, such as: water sweetened with honey and lemon, green tea, white tea, other herbal teas, sugar free juices, vitamin waters and more. A simple fluid check can be performed by just monitoring the color of your urine. If the color is close to clear you are getting enough, if its deep yellow you may need more fluid.
5. Don't Touch Your Face. Cold and Flu viruses enter your body through he eyes, nose and mouth. Touching your face may be the number one way children catch cold and then pass it on to their parents.
6. Ventilate your Rooms. Proper ventilation can significantly reduce the concentration of pathogenic bacteria and viruses in the air. It may be as simple as opening a window.
7. Take A Sauna. Researchers aren't clear about the exact role saunas play in prevention, but a 1989 German study found that people using a steam sauna 2 times a week got half as many colds as those who didn't. It is suggested that be3cause you inhale air hotter than 80 degrees this air is too hot for cold and flu viruses to survive.
8. Avoid Direct Contact. 6 feet is the minimum distance that seems to be effective for prevention when having to deal with someone who may be infected. If possible try to use this buffer zone.
9.Eat Properly. Remember to eat the daily recommended 5-9 servings per day of fruits and vegetables. Apples in particular have anti viral properties and are a preventative measure against flu.
10. Not Just for Vampires. Raw Garlic has been shown to be one of the best natural remedies for flu prevention. It actually kills viruses responsible for colds and the flu, according to tests by microbiologists at BYU. You can chew chive garlic and don't even need to swallow it to get the benefits, and the vampires stay away too.
11. Don't Share Drinking Vessels and Eating Utensils. This one seems like a no brainer but if you have a habit of sharing sometimes you will act before you remember the other is sick. Stay aware of what is happening around you.
12. Try to get at least 7 Hours of Sleep a Night. Studies show that the lack of proper rest can be a direct contributor to the breakdown of our immune systems natural ability to fend off viruses.

Nutritional Tip

Water Facts
Written by Becky Hand, Licensed & Registered Dietitian
Can other drinks such as diet sodas and herbal tea count towards my 8 glasses of water for the day?
The latest recommendations from the Institute of Medicine of the National Academy of Science, Dietary Reference Intake for Electrolytes and Water say:
"The fluids consumed do not have to be only water. Individuals can obtain their fluids from a variety of beverages and foods. Contrary to popular opinion, consumers do not need to consume 'eight glasses of water a day' to meet their fluid needs."
However my own personal opinion, particularly for people trying to lose weight, is to encourage additional water intake whenever possible. I feel it helps to cleanse the body when weight loss and fat breakdown is occurring. I also know that it helps to keep the hands and mouth busy, so snacking is less. This is a form of behavior modification. I personally know that many people feel better when at least 4-6 glasses of plain old H2O is consumed to help meet total fluid needs.

Fit After 40

Secrets to Staying Slim Past 40
How to outsmart age-related weight gain.
By Brierley Wright, EatingWell.com
If you’ve celebrated your fortieth birthday, you probably suspect that your metabolism isn’t quite what it used to be. The bad news is you’re right: calorie burn does decrease with age. But there’s also good news: you’re probably burning more than you think. New research in the American Journal of Clinical Nutrition reveals just how many calories, on average, men and women in their forties, fifties and sixties burn each day. Drum roll… please! According to the study, men aged 40 to 69 expend about 2,900 calories. Women of the same age burn 2,300 calories daily. (These averages vary based on a person’s height, weight and activity.)
These numbers may sound surprisingly high if you compare them to a Nutrition Facts label, which implies the average person needs about 2,000 calories daily. They may seem downright decadent to one who has followed dieting plans where daily calorie caps are set at 1,200 or 1,500 calories. But they’re good approximations for how much energy people of this age group are expending. Janet Tooze, Ph.D., lead researcher and assistant professor at Wake Forest University School of Medicine, and her colleagues used doubly labeled water, a tool that measures carbon dioxide production (an actual marker of calories burned), to determine the energy expenditure of the 450 middle-age men and women in the study.
The reason people of all ages may assume they’re burning less than they really are may be that they think they’re eating fewer calories than they are actually consuming. When it comes to estimating calories, says Tooze, "generally people underreport [their calorie intake] by about one-third."
As for that age-related decrease in metabolism, it’s probably most marked in one’s sixties and beyond. "We found—and so have other studies—that there is a decrease in muscle in your sixties, particularly in women," says Tooze. Since muscle is a calorie-burning powerhouse, muscle loss equals fewer calories burned. In this study, daily caloric burn of women and men in their early fifties was 4 and 8 percent higher, respectively, than that of people in their late sixties. (Men in their sixties still burned about 2,700 calories; women, 2,200.)
Bottom line: While the aging metabolism situation isn’t as bleak as you might assume, you do need to be more vigilant to maintain your weight as you age. "You will lose muscle as you grow older, but with strengthening exercises you can preserve a lot of it," says EatingWell advisor Miriam Nelson, Ph.D., director of Tufts University’s John Hancock Center for Physical Activity and Nutrition. Assess how accurate you are in estimating the calories you consume by gauging changes in your weight. "If you’re weight-stable, go with what you’re doing," says Nelson.
If you’re gaining, start making changes. The EatingWell Diet, a 28-day menu plan and self-tracking program, helps you lose weight by balancing calories in with calories out. For tips from the book and worksheets to track your eating and activity, go to eatingwell.com/diet.
Note: Keeping track of calories is key to managing your weight. Even healthy foods can add up quickly. A modest-looking lunch might contain 900 calories.
Cranberry juice: 230 calories
Banana: 120 calories
Tuna sandwich: 550 calories

Baby It's Cold Outside - Winter Workout Tips

Winter Workout Safety Tips
How Cold is Too Cold?
Jason Anderson, Certified Personal Trainer
Depending on where you live, weather conditions can vary greatly throughout the year. If you enjoy exercising outdoors, the different seasons certainly bring their share of joys and sorrows. Who wouldn’t enjoy walking, running, or biking on a warm summer’s night, a fall afternoon, during a sunny spring day, or even amid the tranquility of an early winter morning?
For many of us, we are entering the coolest—okay coldest—time of the year. If you enjoy exercising outside, then the bitter cold of winter can be more than just an inconvenience. And no, the alternative doesn't have to mean hibernating for a few months, only to resurface with the buttercups in spring. By taking a few special precautions, and monitoring winter weather and conditions, it can be completely safe—and even enjoyable—to work out in the wintry outdoors.
Chances are you've heard the nightmarish stories of some climbers battling Mt. Everest or someone missing in the forest and their struggle with hypothermia. But it is important to know that hypothermia can happen outside of mountain ranges and national forests. It awaits every ill-prepared outdoor exerciser who dares to venture out when temperatures and conditions shout to us to stay inside.
Hypothermia, basically, is dangerously-low body temperature—below 95 degrees Fahrenheit. It is a condition that occurs when your body loses more heat than it can generate in return. It is typically caused by extended exposure to the cold and can be brought on by being outside in winter without enough protective clothing or wearing wet (even sweaty) clothing in windy or cold weather
When exercising outdoors in the winter, you should closely monitor your body and be aware if you are having any of the following symptoms:
Drowsiness, Weakness, Loss of coordination, Pale-cold skin, Confusion, Uncontrollable shivering, Slowed breathing or slowed heart rate
Don’t wait until you see all seven! When you recognize any of the above, it is time to go inside right away. Better yet, let’s avoid all of this.

Here are some tips when exercising outside in the winter to avoid hypothermia:
Dress appropriately for cold weather.
In a nutshell: Layer, layer, layer.
Stay close to home.
If you begin getting too cold, you can get back quickly.
Carry a cell phone
in case of emergency.
Let friends and family know what you are doing,
where you'll be going, and when you should be back.

Although following the tips above will keep you exercising safely through most winter days, it can still be unsafe sometimes—no matter what you are wearing or how conditioned you may be.

It's best to stay indoors when the outdoors resembles these conditions:
Extremely cold temperatures with high winds.
Wind takes heat away from your body more rapidly, making it more difficult for your body to generate the heat it needs already in very cold temperatures.
Extremely cold temperatures with rain.
If you body gets cold—and wet—you're setting the stage for hypothermia to develop.
Ice.
Icy roads and sidewalks are unsafe from an injury standpoint as they increase your chances of slips and falls. Remember that completing a workout should not be a matter of life and death—no matter how committed you are. Take it indoors and use your favorite piece of cardio equipment, walk inside the mall, or do an exercise video. Being inside doesn’t have to be forever and you can do it if your safety depends on it.
Bear in mind that if you layer up, watch the forecast, and take some general safety precautions, you'll be pretty safe during about 95% of your winter workouts. (Enjoy the crazy looks you get from people!) For the other 5% of the time, enjoy the great indoors!

Recognizing a Stroke

You could save a life.STROKE: Remember The 1st Three Letters... S.T.R.
My friend sent this to me and encouraged me to post it and spread the word. I agree. If everyone can remember something this simple, we could save some folks.
STROKE IDENTIFICATION:
During a BBQ, a friend stumbled and took a little fall - she assured everyone that she was fine and just tripped over a brick because of her new shoes. (they offered to call ambulance) They got her cleaned up and got her a new plate of food - while she appeared a bit shaken up, Ingrid went about enjoying herself the rest of the evening. Ingrid's husband called later telling everyone that his wife had been taken to the hospital - (at 6:00pm , Ingrid passed away.) She had suffered a stroke at the BBQ. Had they known how to identify the signs of a stroke, perhaps Ingrid would be with us today.
Some don't die. They end up in a helpless, hopeless condition instead. It only takes a minute to read this...
STROKE IDENTIFICATION:
A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke...totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.
RECOGNIZING A STROKE
Remember the "3" steps, STR .
Read and Learn! Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke. Now doctors say a bystander can recognize a stroke by asking three simple questions:
S * Ask the individual to SMILE .
T * = TALK. Ask the person to SPEAK A SIMPLE SENTENCE (Coherently) (eg "It is sunny out today").
R * Ask him or her to RAISE BOTH ARMS . If he or she has trouble with ANY ONE of these tasks, call 000 immediately!! and describe the symptoms to the dispatcher.
NOTE : Another 'sign' of a stroke is
1. Ask the person to 'stick' out their tongue.
2. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke. A prominent cardiologist says if everyone who gets this e-mail sends it to 10 people; you can bet that at least one life will be saved.
….and it could be your own…..
PASS THIS ON….
Source:Thanks to my good friend Bill who emailed me this information he had previously received by email.

GERD, Acid Reflux, Heartburn. What is it?

Is it GERD?
Are you suffering from intense heartburn?
Check a Symptom
Not sure what that the burning in your chest means, or wondering why you wake up in the middle of the night with severe discomfort? Take charge in monitoring your digestive health. Use our tools to help decide if it’s time to call the doctor.

Check a Symptom: Acid Reflux If you're wondering whether you have acid reflux disease, take this assessment to better determine if you should see a doctor.

GERD symptom: Heartburn If you suffer from frequent heartburn, it could be gastroesophageal reflux disease (GERD). Find aggravating factors, foods to avoid and other lifestyle tips here.

GERD symptom: Swallowing Pain or Burning Swallowing pain could be your body's warning of a serious disorder. Read further about possible causes of a burning sensation in the throat, when to call your health care provider and what to expect from a doctor's visit.
GERD symptom: Swallowing Difficulty Learn about swallowing difficulty, including common causes, considerations and alternative names.
More Acid Reflux (GERD) Symptoms See a list of acid reflux and heartburn symptoms.

Nighttime GERD, Its Seriousness and Symptoms Click here to watch a video describing the possible symptoms of nighttime GERD and its possible effect on your health.

source:http://www.healthcentral.com/

Women and Heart Disease

The Heart of a Woman
Heart Disease: Why It's Different for Women
By Karen Gardner, Health & Parenting Writer

Heart disease: It’s not just for men anymore.

According to the American Heart Association (AHA), heart disease kills more than 500,000 women annually. In 2001, well over half of the people who died from heart disease were women. That’s right ladies, as far as heart health goes, it is no longer a man’s world.Yet, "Women still think they cannot have coronary disease," says Dr. Massimo Guisti of Cardiovascular Associates of Virginia, PC. "They are more afraid of ovarian or breast cancer, but coronary disease is the actually the leading cause of death in women."Heart disease often presents itself differently in women than it does in men. That includes the warning signs of a heart attack as well.

In addition to the classic heart attack warning signs, such as chest discomfort, shortness of breath and pain in one or both arms, women may experience these less common signs:
Atypical chest, stomach or abdominal pain.
Nausea or dizziness without chest pain.
Shortness of breath and difficulty breathing without chest pain.
Unexplained anxiety, weakness or fatigue.
Palpitations, cold sweat or paleness.

The National Heart, Lung & Blood Institute reports that one in 10 American women, ages 45-64, has some form of heart disease. In women over the age of 65, these numbers double. For women, like men, the major risk factors for heart disease include increasing age, heredity, tobacco use, diabetes, high cholesterol, high blood pressure, physical inactivity and obesity

While some of these factors, such as age and family history, cannot be modified, there are plenty others that can. The first step a woman can do towards reducing her risk of coronary disease is to take more responsibility for her health. Women must insist on a thorough risk assessment from their healthcare provider, and not be afraid to ask questions.

The American Heart Association suggests that every woman ask her healthcare provider these 10 questions about cardiovascular disease:
What are my risk factors for heart disease?
Am I at risk for a stroke?
What are the warning signs of heart disease and a stroke?
What should I know about the effects of menopause on my heart health?
Do I need to lose or gain weight for my health?
What is a healthful eating plan for me?
What kind of physical activity is right for me?
What is my blood pressure, and is it appropriate for my age?
What is my cholesterol level, and is it healthy or does it need improving?
Based on my history and risk factors, what can I do to lower my risk of heart disease and stroke?

For mature women, the question of menopause and heart health is particularly important. Long gone is the misconception that estrogen protects post-menopausal women from heart disease. Therefore, mature women need to maintain an open dialog with their primary care physician and gynecologist on the subject, and again do not be afraid to ask questions."Women are underrepresented in terms of the workup we do in the cardiac world," says Henrico Doctor’s Hospital cardiologist Dr. Gary Zeevi. "After menopause all women should have a fairly extensive evaluation of their coronary risk."For more information on women and heart disease, visit the American Heart Association's Website

source:sparkpeople.com

Back Pain Help

Exercising with Lower Back Pain
Stay Active as Long as You Want
-Holly Little, Certified Personal Trainer
It’s a common problem for many who exercise, a problem that hurts during everyday activity and scares a lot of people away from any physical activity. It’s lower back pain. For those of you who suffer from this problem, here are some ways to stay active and help relieve this pain.
There are a number of recent studies showing that most people with lower back pain need to improve lower back strength with a good lower back muscle workout. This might cause a little more pain in the beginning, but in the long run, it will ease the muscles of any pain they are currently having. Basically, the long-term solution for back pain lies in exercise.
Some pain or achiness felt in your lower back might be the result of weak abdominal muscles. When you have a weak core, you are more likely to have poor posture and your muscles may be strained in a way that is uncomfortable or causes pain. You can minimize back pain by doing exercises that make the muscles in your back, stomach, hips and thighs -your core- strong and flexible. Even if you are currently participating in cardiovascular exercises like running or swimming, you should still add some of the following exercises, specifically designed to strengthen your core.
Leg Raises to strengthen stomach and hip muscles
Action: Lie on your back with your arms at your sides. Lift one leg off the floor to about a 45° angle. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the opposite leg.
Leg Raises to strengthen back and hip muscles
Action: Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Raise it as high as you can (approximately 30°) without causing any discomfort to your lover back or lifting your hip off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg.
Wall Slides to strengthen your back, hip and leg muscles
Action: Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch until the knees bend to about 90°. Count to 5 and slide back up the wall. Repeat 5 times
Partial Sit-Up to strengthen stomach muscles
Action: Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat 5 times.
Back Leg Swing to strengthen hip and back muscles
Action: Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise the other leg and return. Repeat 5 times with each leg.
Exercises to increase flexibility and stretch out the back
Action: Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with 5 repetitions, several times a day.
If you have not done any kind of exercise recently or if you have any type of high-risk health issues, it is recommended that you consult your physician before you do any of the suggested exercises
source:sparkpeople.com

High Fiber Diet: Breast Cancer Prevention

A diet rich in fiber can halve the risk of breast cancer among young women, according to a new study by Leeds University. Cereal fiber, such as that found in whole bread and cereals, was found to be particularly effective.
"[This] study further highlights the importance of eating a healthy diet for reducing the risk of cancer," said Ed Yong, information officer for Cancer Research UK.
Researchers found no significant effect, however, on the breast cancer risk of post-menopausal women. Janet Cade, who headed the study, says that this is why no one has noticed the effects of fiber on breast cancer before.
"Previous research hasn't shown a convincing link between increased dietary fiber and the lower risk of breast cancer," Cade said. "But earlier studies didn't draw any distinction between pre- and post-menopausal women."
According to the study's authors, there are three possible reasons for the anti-cancer effects of a high fiber diet: First, fiber has a stabilizing effect on the body's insulin levels. High insulin levels have been shown to contribute to the risk of cancer. Second, high-fiber foods also tend to be rich in other essential nutrients, including those with antioxidant properties.
Third, and perhaps most relevant, dietary fiber reduces the levels of estrogen in the body, which has been shown to correlate with the risk of breast cancer. These levels are higher in younger women, which may explain the age split that researchers discovered.
According to the study, pre-menopausal women should eat at least 30 grams of fiber per day to reduce their cancer risk. By contrast, the American Dietetic Association recommends a minimum of 25 grams per day for a 2,000-calorie diet.
Breast cancer is the second most fatal cancer among women, after lung cancer. Between one in 13 and one in nine women will contract it at some point in their lives.
The study was funded by the World Cancer Research Fund and published in the International Journal of Epidemiology.

source:http://www.newstarget.com/

Understanding Breast Cancer

Definition
Breast cancer is a malignant (cancerous) growth that begins in the tissues of the breast. Over the course of a lifetime, one in eight women will be diagnosed with breast cancer.
Alternative Names
Cancer - breast; Carcinoma - ductal; Carcinoma - lobular
Causes, Incidence, and Risk Factors
There are several different types of breast cancer.
Ductal carcinoma begins in the cells lining the ducts that bring milk to the nipple and accounts for more than 75% of breast cancers.
Lobular carcinoma begins in the milk-secreting glands of the breast but is otherwise fairly similar in its behavior to ductal carcinoma. Other varieties of breast cancer can arise from the skin, fat, connective tissues, and other cells present in the breast.
Some women have what is known as HER2-positive breast cancer. HER2, short for human epidermal growth factor receptor-2, is a gene that helps control cell growth, division, and repair. When cells have too many copies of this gene, cell growth speeds up. It's believed that HER2 plays a key role in turning healthy cells into cancerous ones. Some women with breast cancer have too much HER2, and are therefore considered HER2-positive. Research suggests that women with HER2-positive breast cancer have a more aggressive disease and a higher risk of recurrence than those who have HER2 negative breast cancer.
Risk factors for breast cancer include:
Age and Gender
As with most cancers, age is a significant factor. In fact, 77% of new cases and 84% of breast cancer deaths occur in women aged 50 and older. More than 80% of breast cancer cases occur in women over 50. Less than 1% of breast cancers occur in men. The risk of breast cancer is clearly related to hormonal influences, but how these affect the disease and particularly types of the disease is not yet clear.
Genetic Factors and Family History of Breast Cancer
Some families appear to have a genetic tendency for breast cancer. Two variant genes have been found that appear to account for this: BRCA1 and BRCA2. The genes p53 and BARD1 also appear to be important. Researchers have identified several other defective genes that may cause breast cancer, including BRCA3 and Noey2 (which is a disease inherited only from the father's side of the family). These discoveries suggest that breast cancer occurs when the body's anti-cancer surveillance and control systems, which normally get rid of abnormal cells, fail to work. The body's reduced ability to get rid of abnormal cells leads to damage that gradually accumulates. Women carrying mutated BRCA1 and/or BRCA2 genes start with pre-existing dysfunction of this system and have a "head start" in this damaging process. Hormones are important because they encourage cell growth. High levels of hormones during a woman's reproductive years, especially when they are not interrupted by the hormonal changes of pregnancy, appear to increase the chances that genetically damaged cells will grow and cause cancer.
Early Menstruation and Late Menopause
Women who get their periods early (before age 12) or went through menopause late (after age 55) are at higher risk. Also, women who have never had children or who had them only after the age of 30 have an increased risk.
Oral Contraceptives (birth control pills)
Birth control pills may slightly increase the risk for breast cancer, depending on age, length of use, and other factors. No one knows how long the effects of the pill last after stopping it.
Hormone Replacement Therapy(HRT) -- Use of HRT has been shown to increase the risk of breast cancer.
Obesity
Obesity is controversial as a risk factor. Some studies report obesity as a risk of breast cancer, possibly associated with higher levels of estrogen production in obese women.
Alcohol Consumption
Significant alcohol use (more than 1-2 drinks a day) has been associated with an increased risk of breast cancer.
Chemicals
Some studies have pointed to exposure to estrogen-like chemicals that are found in pesticides and other industrial products as a possible increased risk of breast cancer.
DES
Women who took diethylstilbestrol (DES) to prevent miscarriage may have an increased risk of breast cancer after age 40.
Radiation
People exposed to radiation, particularly during childhood, may face an increased risk for breast cancer in adulthood. Especially at risk are those that received chest irradiation for prior cancers.
Additional Risk Factors
Some studies show previous breast, uterine, ovarian, or colon cancer, and a strong history of cancer in the family may increase the risk for breast cancer. Such history may indicate genetic factors described above.
The Gail Model is a simple breast cancer risk assessment tool that is available online and takes into account the most important risk factors. A number of other models are also used.
source: http://www.healthcentral.com/

Health Information:Breast Cancer

Reduced Levels of Fat in the Diet May Decrease the Risk of Breast Cancer Recurrence According to New Clinical Trial
Postmenopausal women who reduce their consumption of dietary fat and have been treated for early-stage breast cancer may reduce their chances for breast cancer recurrence or a second breast cancer, according to results from the Women's Intervention Nutrition Study (WINS). WINS was the first large-scale randomized trial to show that a change in diet can improve breast cancer outcomes in women who are receiving conventional treatment for early-stage breast cancer. Results of this study, which was sponsored by the National Cancer Institute (NCI), part of the National Institutes of Health, appear in the December 20, 2006, issue of the Journal of the National Cancer Institute* along with an editorial on the findings by NCI scientists**. This report is based on an interim analysis of the trial data.
The WINS study investigated a subset of women who have already been diagnosed with breast cancer and who were willing to enroll in a study to see if lowering fat in their diet would reduce the risk of their cancer recurring. Earlier in 2006, the Women's Health Initiative (WHI), which examined the effect of a low-fat diet on breast cancer risk, showed a trend toward a modest benefit of a reduced-fat diet on the incidence of invasive breast cancer.
"The relationship between dietary fat and breast cancer has been unclear," said NCI Director John E. Niederhuber, M.D. "Certainly there is accumulating evidence that a healthy lifestyle -- reduced fat consumption and exercise -- is a worthy goal to decrease risk and to optimize long-term therapy outcome."
WINS enrolled 2,437 women between 1994 and 2001 who had been treated for early-stage breast cancer. The women, ages 48 to 79, were randomly assigned to a lower-fat dietary intervention group or a control group who ate their regular diet.
At the start of the study, both groups consumed similar amounts of calories from fat; about 57 grams of fat per day or close to 30 percent of daily caloric intake. At the end of the first year of observation, the women in the dietary intervention group had reduced their fat intake by an average of 24 grams per day compared with only a 5 gram per day drop in the control group. The difference between the two groups was maintained throughout the trial. By the fifth year of the trial the women in the intervention group weighed an average of 6 pounds less than the women in the control group. Three more years of follow-up are currently being planned.
After a median of five years of follow-up, breast cancer recurrence or new breast cancers occurred in 9.8 percent of the women on the low-fat diet and in 12.4 percent of those on the standard diet. This amounted to a 24 percent reduction in the relative risk of recurrence for the women on the low-fat diet. The largest risk reduction -- 42 percent -- appeared to be among women on the low-fat diet whose tumors did not respond to the presence of the hormone estrogen. The risk reduction was 15 percent in women who did respond to estrogen. Breast cancer that doesn't respond to estrogen is called estrogen receptor negative (ER-negative) and usually has a poorer outcome than ER-positive disease. "Reductions were predicted in women with ER-positive disease because of the association between fat intake and estrogen levels, but the effect on ER-negative disease is, if verified, a surprising and potentially important observation regarding breast cancer and signals a possible new avenue of research," said John Milner, Ph.D., chief of the Nutritional Science Research Group at NCI.
"These results suggest that an intervention aimed at reducing dietary fat consumption can reduce the risk of breast cancer recurrence," said principal investigator Rowan T. Chlebowski, M.D., Ph.D., of the Los Angeles Biomedical Research Institute in California. "Although further confirmation is needed, a low-fat diet may offer other health benefits, such as modest weight loss."
"In both WHI and WINS studies, it took about four years to detect a reduction in risk so clearly these are not immediate effects," said Milner. "It is also clear that some women benefit a lot more than others from a reduction in dietary intake of fat, possibly because a person's genetics may well be setting the tone for the benefits of dietary intervention." He also emphasized that a reduction in fat is just one of many dietary modifications that may influence the development of cancer.
In the accompanying editorial, Anne C.M. Thiébaut, Ph.D., et al., at NCI discuss various study limitations, including the use of self-report to track diet and possible imbalances in treatment between the two study groups. They also note the difficulty of conducting clinical trials where very dramatic lifestyle changes are involved, but conclude that WINS produced very important results for future consideration.
Funding for this study was primarily provided by the NCI's Division of Cancer Prevention. Funding for supplemental projects was provided by the Breast Cancer Research Foundation and the American Institute for Cancer Research.
###
*Chlebowski RT, Blackburn GL, Thomson CA, Nixon DW, Shapiro A, Hoy MK, et al. Dietary fat reduction and breast cancer outcome: interim efficacy results from the Women's Intervention Nutrition Study (WINS). J Natl Cancer Inst 2006; Vol. 98, No. 24, pp 1767-1776.
**Thiébaut ACM, Schatzkin A, Ballard-Barbash R, Kipnis V. Dietary Fat and Breast Cancer: Contributions from a Survival Trial. J Natl Cancer Inst 2006; Vol. 98, No. 24, pp 1753-1754.
For more information about cancer, please visit the NCI Web site at http://www.cancer.gov/, or call NCI's Cancer Information Service at 1-800-4-CANCER (1-800-422-6237).
source:National Cancer Institute Website

October is Breast Cancer Awareness Month

4 Foods to Fight Breast Cancer

Lucy Danziger, SELF Editor-in-Chief

As a working mom who rarely has time to cook, figuring out what to have for dinner is hard enough without having to factor in the latest news about food and cancer. When I feel tempted to eat foods that might be less than healthy, I think of this quote from Dr. Larry Norton, who heads the Evelyn H. Lauder Breast Center at Memorial Sloan Kettering Cancer Center in New York City: "God put more good things in an apple than I know about."
Doesn't get much simpler than that. Plus, there is lots of good science about foods that can cut your cancer risk and ones that can raise it. Here are a few:
What to Eat

Fish: Fatty fish like salmon, sardines, and herring are high in omega-3 fatty acids, a healthy fat that's believed to have anticancer properties. Aim for two to three servings a week.
Cruciferous vegetables: Broccoli, cauliflower, and cabbage are powerful cancer fighters and appear to contain chemicals that turn on your body's natural detox enzymes. Eat them raw or slightly steamed (cooking breaks down the protective chemicals). Shoot for five servings a week. Berries: The more colorful, the better! These fruits are rich in antioxidants, which protect cells from damage, and strawberries and raspberries contain ellagaic acid, which has been shown to protect against breast cancer in lab studies. Sneak these in wherever you can...toss some in your smoothie or even have some with dessert.
Whole grains: Lowfat sources of fiber, such as quinoa, unbuttered popcorn and cereals like All-Bran and Fiber One, may regulate your levels of estrogen and insulin, two hormones that both have been linked to breast cancer. Aim for 25 grams per day.

What to Watch

Red meat: You don't have to forgo the occasional burger (thank goodness!), but eating more than 1.5 servings of red meat per day can nearly double the chances of developing breast cancer. Limit your intake to three servings of lean cuts (such as filet mignon, flank steak or sirloin) a week or fewer.
Alcohol: As few as two drinks a day may increase breast cancer risk by 20 percent, possibly by raising estrogen levels. There's nothing wrong with having some wine with dinner, but it's safest to average no more than one drink a day. (Savor it! I mix soda water in my white wine to make one glass last through dinner.)
So, when I hear about studies like the one published last summer in The Journal of the American Medical Association that a high intake of fruits and vegetables has no impact on breast cancer, I think: But fruits and vegetables are great for you, especially all those antioxidants.
So what gives? Well, it turns out the study was on survivors, and the one thing you can glean from it is that gorging on produce probably isn't a big factor in recurrence.
What you can't take away from it is that it's OK to skip the salad. Believe me, I'd just as soon pack in and drive to the local greasy spoon. But despite findings like this, the truth is that a healthy diet never hurt anyone.
For more news and cancer-prevention tips, visit SELF's Women's Cancer Handbook.