Before we get into that, here is a little info on these two products:

LifeWise™ JW-005S Step Counter (Retail Price: $6.99)

• - Counts up to 99,999 steps
• - Belt clip
• - Button cell battery with reported 1 year life

LifeWise™ 4-Function Pedometer (Retail Price: $19.99)

• - Counts up to 999,999 steps
• - Counts distances up to 999.99 km/miles
• - Counts calories burned up to 99,999.9 KCAL
• - Belt clip
• - Button cell battery with reported 1 year life

Both are small devices that are worn on the hip directly in line with the middle of the knee on the front of the leg. The step counter is harder to read while being worn since the read out is on the front. That presents the read out as upside down and is a little awkward to check while walking. The 4-Function Pedometer, on the other hand, has a flip open front that presents the read out in an easy to read manner. Now for some observations of their functions while in use:

Trial 1: Average Adult around the house

Both step counters performed well when I used them around the house, but had issues when there were movements that impacted them, such as squatting or certain other movements that jostled the leg just so. If you want an accurate read out of steps only, you might want to remove the counter and pedometer during these types of activities.

Trial 2: Average Adult on trail

Both step counters performed well when I took them on the trail. Step counts were accurate and the pedometer calculated an accurate distance when compared against the known distance walked. In fact, it was more accurate that a running app that we ran on the iPhone for comparison purposes. Of course, accurate distance calculations rely on the user setting an accurate stride length when setting up the pedometer and keeping a fairly similar and consistent gait while walking. So, if you switched from walking to running, you would need to recalculate the stride length to ensure that you had a fairly accurate distance recorded.

Trial 3: Geriatric Patient with regular step pattern

As expected, the step counter and pedometer both worked well with these patients, but the pedometer’s distance calculations were slightly less accurate than with the average adult. We chalked this up to calibration and gait consistency. Since these patients did not walk as far as I did in the previous trials and they were a little less consistent with gait length, that reduced the accuracy. So, for this use case, I would recommend sticking to the step counting. Which of these two devices you use would come down to how much you want to spend and whether or not you want to be able to read the steps without removing the device first.

Trial 4: Geriatric Patient with irregular step pattern

This group of patients had various different medical issues that complicated their gait patterns. For those patients who had more of a shuffle to their step, there were sometimes large deviations between the number of steps taken and the number of steps measured. For that reason, I wouldn’t recommend either the step counter or the pedometer for patients with highly irregular step patterns.

Bottom Line: These step counters are very inexpensive ways to monitor your steps to see how much exercise you are getting throughout the day. They are also a good way to motivate yourself to do more. As far as older people that are not getting enough exercise are concerned, I’ve found these are a good way to give them an accurate idea of how much exercise they are really getting. It also helps to motivate those people to try to do more, thereby improving their physical condition.

The Latssimus Dorsi is one of the body’s strongest muscles and assists the shoulders and lower back when lifting heavy objects. Properly training them will not only make you look better, but give you more strength to lift things throughout the day. Here are five ways you can use exercises like rowing and resistance training to build your lats and get fast results:

Rowing

Have you ever looked at the size and witnessed the endurance of Olympic level rowers? Their physiques are a testament to the power of using rowing as a complete body workout. “Just rowing for 20 minutes per day is enough to develop more endurance and lose weight,” says John from Motocross Gear. You can accomplish this task easily by using a rowing machine or a cable bench with very little resistance.

Advanced Resistance Rows

While rowing for cardio purposes is an excellent workout, to get more powerful lats you are going to need to add some resistance. BodyBuilding.com suggests exercises like seated cable rows, one-handed dumbell rows, and the leverage iso row to build up strength and add size to your lats.

Pullups

Pullups are one of the most classic and commonly practiced exercises for a reason. They not only workout the lats, but hit the upper back and biceps as well. All you need for this exercise is an elevated and stable bar. If you can’t perform a set of pull-ups right away, most gyms offer assisted machines that will decrease some of your own resistance.

Lat Pulldowns

By getting on the lat pulldown machine and pulling weight towards your chest, your upper lats will become stronger. You can alter this workout and work different subsections of the lats by switching from wide-grip to close grip on alternating days.

Before starting any resistance or cardio training routine, it is important to get the permission of a doctor and the advice of a personal trainer. It is also important to use the correct weights and the proper amount of rest. Not doing so could cause injury by not allowing the muscles to repair and heal correctly. For best results, perform this workout once or twice a week.

Nora Charles is a freelance writer that has worked with many bloggers for several years now.

Get fit while getting to work

For most Americans, the daily commute is a time to sit in the car, listen to some music, and sip on the coffee they brewed overnight or the water they grabbed from their water softener before rushing out the door. Whether you find your commute highly stressful or surprisingly relaxing, there’s a good chance that you really have no good alternative to your daily mode of transportation. There is probably no quick and dependable public transit option between your home and your office. You’re stuck in the car, regardless of whether you like it or not.
But some people have the opportunity to turn their commute into a healthy and refreshing workout. If you live close enough to work and have showers at your office, eschewing the car for a morning run or bike ride can help maximize your time, health, and daily vigor. But which mode of commute should you choose? Unless you live in one of those rare places where work can be reached with swim trunks or cross country skis, you are likely faced with a choice between running to the office or riding your bike. Let’s look at a few of the pros and cons of each:

Biking
Pros: Biking is the mode of choice for most people who choose to exercise on their daily commute to work. And it’s easy to see why. Bikes can cover larger distances relatively quickly and they make it easier for you to carry a backpack or suitcase with you. Backpacks also allow you to get as much or as little of a workout as you’d like, which may be particularly appealing for anyone with no showers at work who still seeks a car-free commute. For example, if your morning trip has a net downhill and you aren’t in a hurry, you can cruise into the office without breaking a sweat. But you can still get a biking workout if you seek one.
Cons: Biking poses a couple of seasonal and logistical issues that you should consider. First of all, if you choose this mode you’re going to need a place at work to keep the bicycle, whether inside the office or on a rack. Secondly, biking is usually more dangerous than running in snowy or icy conditions.

Running
Pros: There is no activity out there that burns calories more easily or costs less than running. If you choose to run to work, consequently, your transportation costs will plummet and you will quickly find yourself in peak physical shape. You also will be able to leave the house in the morning without needing to worry about such practical issues as needing to take out the bike, clear snow off the car, or hurry to catch the bus; instead, you just need to shut the front door and start running. And, although running may be difficult when the roads are choked with cars and the sidewalks piled with snow, it is still probably the easiest form of exercise to perform outdoors and under adverse conditions.
Cons: Running is likely only feasible for people who live within a few miles of their office and have the ability to shower and change once they arrive. After all, it’s difficult to carry any items on a run and you are almost sure to build up a sweat in the process.
As you can see, biking and running have their distinct advantages and issues. If you want an efficient mode of transit for nice days, biking might be your best bet. If you want to guarantee a workout every single morning and afternoon of the workweek, running may suit you better. But either way, if you can make a biking or running commute feasible in the long run, your body will certainly thank you later.

Nora Charles is a freelance writer that has worked with many bloggers for several years now.

Studies conducted by a team of ob gyn professionals and health researchers in the United Kingdom have produced evidence that links maternal obesity with increased chances that the infant will die before birth, during birth, or within a year of the birth. While the direct connections between obesity and infant mortality are still being figured out, the researchers and professionals working on the study are certain that high blood pressure had a high percentage share of the blame.

Pre-eclampsia is a medical condition wherein high blood pressure raised in pregnancy in combination with high protein levels in the urine. Such a condition can leave a woman’s body struggling to keep both itself and the growing fetus healthy, which can result in future health issues. Also, if the pregnant body is stretched beyond its limits, the result is often a miscarriage.

A study suggests that 16 deaths should be expected for every 1,000 babies born to obese mothers. That’s double the number of infant deaths expected from the general population of pregnant women.

Solutions are difficult to formulate because medical experts strongly advise against diets during pregnancy.  Rather than dieting, pregnant women should remain as physically active as possible while still taking it easy. Water exercises are often suggested as the perfect exercise for pregnant women for just that reason.

A healthy diet and exercise plan prior to pregnancy may be the best option to avoid the problems commonly associated with a high-weight pregnancy. Public awareness of the dangers of being overweight when with child needs to grow. Women need to be aware that being pregnant doesn’t give them license to eat all the wrong foods and to eat in excess. It’ll take more than that knowledge to ensure a healthy pregnancy, but it’s certainly a good start. And those women who are obese or at risk for becoming obese during pregnancy should visit their OBGYN or primary physician prior to becoming pregnant to make sure they would not be putting their pregnancy at risk.

Talli van Sunder Running

On April 4th, 2011 I was featured on the American Physical Therapy Association’s (APTA) Move Forward’s website. I was part of their Move Forward Monday spotlight. In the interview I answered questions relating to how my favorite fitness activity plays an integral role in my life, why I love to exercise, injuries that I had to overcome and how to prevent injuries when exercising.

So, if  you are interested here is the link to the article.

So, if you’re interested or have any questions on that subject, head on over to the Move Forward PT Tweetchat on November 3! If you want more information, you can check out the full press release here.

So, if you’re interested or have any questions, head on over to Move Forward PT next Tuesday and tune in! If you want more information, you can check out the full press release here.

Like Pratik, many people would love to kick their metabolisms into high gear, but some think it’s a losing battle.  They feel like their metabolisms are working against them because they believe they are doing everything right, such as eating healthy and exercising on a regular basis.  So, the goal of today’s show is to give some ways to boost your metabolism.

References used while researching this show are WebMD and kidshealth.org.

Photo by lululemon athletica via Flickr

Last year Tracy’s doctor told her that she needed to lose some weight, especially in her midsection (visceral fat).  He said it was an important step towards decreasing her risk of serious health conditions, such as heart disease and type 2 diabetes, both of which her family had a history.
He had been concerned because she had gained 30 pounds between doctor’s appointments, with most of it in her midsection.  Taking his advice to heart, Tracy started working out at least 30 minutes a day, 5-6 times a week, and changed her diet to a much healthier one. A year later, she was back to a healthy weight and feeling good about her accomplishments. Now she had to maintain her weight loss, but wasn’t sure how much time she needed to dedicate to exercise to prevent the return of the harmful visceral fat.

A study by the University of Alabama at Birmingham’s Department of Human Studies may have the answer for Tracy.

Study:
Scientists from the University of Alabama looked at how exercise affects the regain of harmful visceral fat a year after weight loss.  In the study, 45 European-American and 52 African-American women, were randomly placed into 3 different groups: aerobic training, resistance training or no exercise.  All participants were placed on an 800 calorie-a-day diet* and lost an average of 24 pounds.  Researchers then measured total fat, abdominal subcutaneous fat and visceral fat for each participant.  Afterward, participants in the two exercise groups were asked to continue exercising 40 minutes a day, twice a week for a year.  At the end of the study, the researchers found that the individuals that continued to exercise, even though they had regained some weight, had not regained any visceral fat.  The ones who stopped exercising or weren’t put on any exercise program, regained, on average, about 33 percent of the lost visceral fat.

So what does that mean?
That means that even after you achieve your weight loss goal, you can’t stop exercising.  Even a small amount of exercise can be beneficial in preventing the return of visceral fat.  In this study, exercising a minimum of 80 minutes a week, either aerobic or resistance, was all that was needed to prevent regains.  That is important because excess visceral fat increases risk of both heart disease and diabetes.  But if the goal is not just preventing the return of visceral fat, but also maintaining the other weight loss, exercise longer than 80 minutes weekly is probably necessary.

*BeingHealthy.tv recommends against starvation diets and is only reporting on this study for the purpose of detailing the importance of exercising in order to prevent the return of unhealthy visceral fat. Weight loss should be done in a slower, healthier manner than that undertaken in this study.

Source: University of Alabama at Birmingham (2009, October 29) (via ScienceDaily)

Photo by Benjamin Rossen via Flickr

Every year, millions of office workers complain of on the job aches and pains.  According to WebMD, one study reported that over 50% of employees who used computers for at least 15 hours a week, reported musculoskeletal problems in the first year of a new job.  That is a very high percentage, don’t you think?  So, since many of us can relate to these aches and pains, I’m dedicating this show to preventing and managing aches and pains that occur as a result of office life.

As promised, here are shows #8 and #11: “Watch That Posture! Stand Tall!” and “Heading Off Neck Pain!“.

Announcement: Being Healthy for Busy People, is a Podcast Awards finalist!  Daily voting will run till November 30th.  If you have time, please go and vote for my podcast under Health/Fitness as many days as you can! Thank you!

Some references I used while researching this show are WebMD and Mayo Clinic.

The video podcast for this week is:

1. Olive Oil

The blog posts for this week are:

1. Study: Eating Blueberries for Antioxidants? Skip the Milk.
2. What’s It Going To Be? Tap or Bottled Water?

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by madcowk via Flickr

I’m happy to announce that Being Healthy for Busy People was a finalist in the health category of the Podcast Awards!  That’s two years running and I owe it to all of you.  Thank you so very much!  For anyone interested in voting for the podcast, voting opens at podcastawards.com on November 13 and runs until November 30.   Every person is allowed to vote once every 24 hours.  Thanks again everyone!

With winter approaching, the prospect of going indoors to exercise because of cold weather have some people bummed.  They are just not gym people.  But cold weather doesn’t have to mean the end of outdoor exercise.  With a little planning and preparation, running, cycling or walking can be done during cold weather.  That’s why, with winter just around the corner for much of the world, it’s time to talk about how to safely and effectively work out in cold weather.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic and weather.com.

The video podcast for this week is:

1. Exercise Intensity

The blog posts for this week are:

1. Study: Swine Flu Combo Drug Treatments
2. Spinach: If It’s Good Enough for Popeye…

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

If you’re not exactly sure what moderate exercise intensity is supposed to feel like, you’re not alone.  Many people don’t truly understand how exercise intensity is measured.  Today, I’ll remedy that by teaching you why it is important to exercise at a certain intensity and how to measure it, so that you can get the most out of your workouts.

Here is the Karvonen formula as I promised: (MHR-RHR)*intensity)+ RHR = Target Heart Rate

Announcement: Being Healthy for Busy People, my audio show, is a Podcast Awards finalist! Thank you to everyone who nominated my show.  I am very excited about being a finalist!  Daily voting will begin on November 13th and will run till November 30th.  If you have time, please go and vote for my podcast under Health/Fitness as many days as you can!  Thank you!

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are sparkpeople.com, Mayo Clinic, and about.com.

Photo by Robb1e via Flickr

Today’s show was inspired by a trip that I took to Beijing, China with David about 3 years ago. I was reminded of the trip a few days ago when I was looking through some of my photos and came across some of the many photos we took during that trip.

It was a wonderful 10 day trip and we had a fantastic time visiting places, such as the Great Wall, The Forbidden City, the Summer Palace, the Beijing Zoo, etc… Being who I am, the one thing from the trip that really stuck in my mind, besides the amazing historical sites, was our walk through what I believe was the Temple of Heaven Park.  As we walked through that impressive park, I noticed that there were a bunch of people in the middle of the park performing slow dance-like flowing movements.  When I asked our tour guide what they were doing, he told us that the group of people were practicing Tai Chi. The graceful images of those people gliding through different poses made an impression on me. So, when I came back home I started researching Tai Chi. I was interested to find out what the practice of tai-chi was all about and how it could be beneficial to one’s health.

So, in this episode I will share with you my findings. I will go over what Tai Chi is, the health benefits it provides and how to get started.

Some references I used while researching this show are the medicinenet.com and Mayo Clinic.

The video podcast for this week is:
Cranberries, Not Just a Holiday Treat!

The blog posts for this week are:
Study: Do Copper or Magnets Relieve Arthritis?
Thanksgiving: Does Turkey Make You Sleepy?

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Photo by Celso Flores via Flickr

Blair sighed as she closed the door behind her and dropped her keys on the hall table.  The news from the doctor had not been surprising, but it had not been what she had wanted to hear either.  Dr. Nguyen had come right out and said that if she didn’t change her sedentary lifestyle, she could develop type 2 diabetes like her parents.  She couldn’t ignore her family history any longer.  She was forty now and had been pretty sedentary for the past twenty years.  And her diet was nothing to write home about either, she thought ruefully.

Blair wasn’t a big fan of exercise, but she liked the alternative of testing her blood sugar and injecting herself with insulin even less.  Time to be more active and make some nutritional changes, she thought as her eyes scanned past the bags of cookies and boxes of mac ‘n cheese in the pantry as she looked for something healthy for dinner.  Tonight she’d throw out some of the junk food and find her exercise clothes.  Tomorrow she’d go shopping for some healthier food and start walking.  Anything to avoid needles, she thought with a shudder.

Most people are aware that diet plays an important role in preventing and managing type 2 diabetes, but did you know that exercise is just as important?

How does exercise help with type 2 diabetes?
Physical activity is important for so many health reasons.  Studies have shown that exercise contributes to a longer, healthier, happier life.  In the case of people with borderline diabetes, exercise can help prevent the development of full blown diabetes.  And for those that already have diabetes, it can help control it.  These benefits are not limited to aerobic exercise though.  Both aerobic exercise and strength training have been found to be beneficial for preventing and managing type 2 diabetes.

Here are 3 ways regular exercise can help with type 2 diabetes:

1. Controls blood sugar: Exercise improves the body’s use of insulin.  When you exercise, the muscles that are being used become more sensitive to the circulating insulin and are thus able to take up blood sugar more easily and efficiently.
2. Improves insulin sensitivity: Exercise helps decrease excess body fat, encouraging weight loss and improving insulin sensitivity.
3. May reduce need for medications: Scientific studies have found that extended periods of strength training can have as much effect on blood sugar control as taking a diabetes medication.

If I have type 2 diabetes, should I see a doctor prior to beginning an exercise program?
Yes, it is important to talk to your medical provider about your exercise goals prior to beginning an exercise program. Your doctor knows your medical history and will go over what exercises are appropriate and safe for you to do and give you some exercise tips and precautions specific to your situation.  In some cases, certain types of exercise can spike blood sugar, so checking with your doctor first is important.

Your doctor may ask you to monitor your blood sugar level prior, during and after exercise or ask you to exercise at certain times of the day depending on your meal and medication times.  Your doctor may also adjust your medication dosages or recommend altering your carbohydrate intake to keep your blood sugar levels in an acceptable range prior, during and after exercise.  That is important because your body is unable to regulate your blood sugar anymore and your diet, exercise and medications have to act in concert to maintain the right balance.  The doctor should discuss all of this with you during your visit and address possible problems that could arise with exercise and ways to deal with those situations if they occur.

The bottom line:
Everyone should exercise in some way.  It is a great way to help prevent type 2 diabetes or manage it if they have it already.  Exercise will help with weight control and controlling blood sugar levels, both of which are important in preventing and managing type 2 diabetes.  So, keep up the exercise and keep those sugars under control!

Photo by sub_lime79 via Flickr

You just started exercising and you felt great, so you dramatically increased the intensity and duration of your workout.  While doing that you felt a dull pain.  Over the next few days the pain recurred intermittently, but it wasn’t bad enough to interfere with your exercise.  So, you pushed on, ignoring the pain.  As time passed, the pain got to the point where you felt the pain during and after your exercise as well.

This is an example of an overuse injury, specifically tendinitis, which is one of the most common sports related injuries.  Now, in previous shows I covered other types of sports injuries, such as muscle soreness and cramps (show 40) and sprains and strains (show 44).  But in this show I am going to talk about tendinitis.  I’ll tell you what it is, who is at risk, ways to prevent it and what to do if you get it.

Some references I used while researching this show are the New Wellness Encyclopedia, Orthopedic Physical Assessment and emedicinehealth.com.

The video podcast for this week is:

1. The Benefits of Rooibos Tea

The blog posts for this week are:

1. Study: Olive Oil May Fight Alzheimer’s
2. If the Shoe Fits, Buy It: Choosing the Right Shoes

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by hjl via Flickr

Paula had gained 20 pounds since she moved to San Diego 6 months ago.  She knew that she had to change something or her weight would get out of control.  Convinced that running would do the trick, she grabbed a pair of walking shoes out of her closet and started running for 20 to 30 minutes every other day.  After a few weeks, her right knee started hurting.  Eventually, the pain got so bad that she had to stop running.

Paula’s intentions were good, but her shoe choice wasn’t.  Her injuries probably could have been avoided if she had worn the appropriate shoes.  Wearing the wrong shoes for an activity can cause injuries or aggravate existing problems.  Shin splints, heel pain, tendinitis and stress fractures are just a few examples of injuries you can develop if you wear the wrong shoes.

How are the different types of athletic shoes different?
Before you start an activity, get the right athletic shoes.  Not only will that enhance your performance, but it can also prevent injury.  Each type of athletic shoe is designed to protect the area of the foot that is placed under the most stress during a specific activity.  Here are 4 different types of athletic shoes and the differences between them:

1. Running shoes: These are designed for forward motion and high impact.  Look for lightweight, durable shoes that have good traction, cushioning, flexibility and stability in the heel.
2. Walking shoes: These should be lightweight, breathable, have good shock absorption, smooth tread and curved soles to facilitate the rocking motion of walking.
3. Court shoes: These shoes are used for basketball, volleyball, tennis and other racket sports.  They are designed for side-side, forward and backward movements.  These shoes are heavier and stiffer than running and walking shoes and take much more abuse than other shoes.  A good pair will have very strong outer soles and reinforcement under the toes to support your feet during stop and go action and side to side movements.
4. Cross trainers: If you engage in a variety of activities and can’t spend the money on multiple shoes, cross trainers may be the answer.  These shoes combine the characteristics of different types of athletic shoes, providing good cushioning and heel support for jogging and walking, and ankle support and added stability for court sports.  However, they aren’t as good as more specialized shoes are in their area of specialization.

What should I look for when buying shoes?
Choosing the proper shoes for an activity can be tricky because there are so many options.  Here are 7 tips to follow when choosing athletic shoes:

1. Shop at the end of the day or after a workout: Feet swell when we are on them all day or after playing sports.  This is the best time to try on shoes because the shoes need to fit properly when your feet are at their biggest.  Otherwise, blisters and calluses may develop.
2. Try shoes with the socks you will wear during the activity: This will give you a better idea of the true fit of the shoe.  Some socks are thicker than others and require more space.
3. Wiggle your toes: You should be able to freely wiggle all your toes, while the heel remains snug.  The space between the longest toe and the edge of the shoe should be about the width of your thumb.  And avoid shoes where your heel slips as you walk or run.  That causes instability, blisters and other foot/ankle injuries.
4. Don’t rely on shoe size: Fit depends on the brand and style, not just on the size.  You might be a size 7.5 in one shoe and an 8 in another.  Every brand fits differently.  So, try the shoe in the store and walk or run a few steps.  Pick shoes that fit comfortably.
5. Shoes should be comfortable right away: No break in period should be needed.  If they aren’t comfortable the minute you put them on, they are not the right shoes.
6. Know your feet: Shoes should support your walking pattern.  If you have low arches, you need a shoe that provides motion control and support.  If you have high arches, you need a shoe that provides a lot of cushion.  And if you have a neutral arch, you need a shoe that provides both cushioning and support.
7. Seek professional help: If you are unsure what type of foot you have or what shoe to pick, ask a qualified shoe salesman to help you select the best shoe for your foot and the activity that you plan on participating in.

The bottom line:
Wearing the correct athletic shoes is very important for preventing injuries and improving your performance.  So, take the time to choose a properly fitting shoe.  It is well worth a little extra time.

Photo by A6U57N1 via Flickr

October is National Physical Therapy Month. I know October is also Breast Cancer Awareness Month and Black History Month, but with only 12 months a year, every month has at least a couple subjects associated with it.  But since I’m a Doctor of Physical Therapy, I can’t pass up this opportunity to build awareness for my profession.

I’m constantly surprised by how many people either don’t know what physical therapy is all about or who have an incorrect perception of what it means to go to physical therapy.  Some people think that when you go to a physical therapist, they will fix you with no work on your part.  Other people think that if you go to physical therapy, they will exercise you so hard that you’ll be sore for weeks.  With very rare exceptions for certain conditions, neither of these statements are true.

What exactly is physical therapy?
Physical therapy is a health care profession dedicated to developing, maintaining or restoring physical abilities to individuals that are unable to function at peak level due to injury, disease, disability or aging.  Physical therapy is concerned with decreasing pain, increasing strength and/or flexibility, educating the patient and restoring maximum movement and function.

Physical therapy is performed by either a licensed physical therapist or a licensed physical therapist assistant acting under their direction.  Physical therapists and their assistants both have college degrees from programs where they were educated about the human body and exercise with a deep focus on injury prevention and physical rehabilitation. Almost all current physical therapy programs are post graduate clinical doctorates, which bestow upon the graduate the designation “Doctor of Physical Therapy” or DPT.  There are a few schools, however, which still award Masters of Physical Therapy degrees.

Physical Therapy education includes classes in anatomy, physiology, neurology, kinesiology and biomechanics, musculoskeletal rehabilitation, neuromuscular rehabilitation, motor learning, etc.  So, anyone that thinks that they know everything a physical therapist does and can just do it at home, isn’t aware of half of what goes into assessing an injury, designing a plan of care, monitoring a patient, modifying the plan of care as needed and progressing the patient through to recovery, all while educating the patient in what they need to know to avoid re-injury.

Medical doctors recommend physical therapy because it provides evidence-based treatments for physical and neurological conditions that affect motion and activities of daily living.  It is also noninvasive and rarely worsens a condition.  For that reason, medical doctors will usually recommend physical therapy to a patient before considering surgery.  For those people that think that they can avoid physical therapy by going to surgery, medical doctors usually recommend physical therapy after surgery to ensure the proper healing and function of the body part that was operated on.

Doctors recommend physical therapy for:

1. Orthopedic conditions: Some examples are low back pain, ACL reconstruction, total knee replacement, osteoporosis, arthritis, fractures and dislocations.
2. Neurologic conditions: Stroke, traumatic brain injury, cerebral palsy and Parkinson’s are just a few examples that can benefit from a physical therapy intervention.
3. Occupational injuries: Overuse injuries, such as carpal tunnel syndrome and other injuries that result in sprains or strains are treated by physical therapy.
4. Sports injuries: Sports injuries, such as sprains, strains, knee injuries, fractures, dislocations, Achilles tendon injuries and pain along the shin bone are a few examples.
5. Others: Connective tissue injuries, such as burns and wounds and cardiopulmonary and circulatory conditions, such as congestive heart failure and chronic obstructive pulmonary disease often greatly benefit from therapy, as well.

What can I expect from therapy?

A therapist will develop an individualized program designed to address your specific circumstances and monitor your treatment along the way. Here are some things that you should expect from therapy:

1. Evaluation: On your first visit, the therapist will perform an evaluation that will encompass your medical history and a physical examination.  This information is used to create an individualized treatment program geared to your specific needs.
2. Treatment: You will usually perform some therapeutic exercise and/or functional training.  Depending on your plan of care, your therapist may perform range of motion, mobilize a joint or massage a muscle to promote normal movement and function.  Physical therapists may also use ultrasound, electrotherapy, hot packs, traction, ice packs or another modality depending on the injury.
3. Education: Education is a major component of physical therapy.  Your therapist will take the time to explain your injury or dysfunction, how it occurred and what course of action will be taken to help correct it and prevent recurrences.
4. Home exercise program: Your therapist will also develop an individualized home exercise program for you to practice to help speed up your recovery process.

The bottom line:
Physical therapy is an evidence based practice that is dedicated to healing, educating and promoting fitness and health.  What does that mean?  It means that physical therapy has been tested to verify it works and research is continuously being done to improve treatments.  It also means that the goal of the physical therapist is to get you better and make sure you know what you need to know, so that you can stay healthy and not have to come back due to a recurrence of the injury.  So, the next time you are having pain and are unable to do your normal activities, it may be time to get a referral to a local physical therapist.  Why suffer needlessly?  Get help and get healthy!

Photo by lululemon athletica via Flickr

Many people believe that stretching before and after a workout prevents injuries and minimizes muscle soreness. That’s because the recommendation used to be to stretch before and after exercise.  In recent years, these commonly held beliefs have come under scrutiny and the recommendations have changed.  So, today my goal is to help you understand what stretching can and can’t do for you, when you should do it and give you some tips on how to start a general stretching program.

Some references I used while researching this show are the The New Wellness Encyclopedia, US News and the Clinical Journal of Sports Medicine.

The video podcast for this week is:

1. Butter vs. Margarine

The blog posts for this week are:

1. Study: Fat Gene No Guarantee of Obesity
2. Breast Cancer Awareness Month: Fight Cancer With Food!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by Randy Son Of Robert via Flickr

Having and working in a garden can play a powerful role in how we feel. The sights and scents of our gardens can soothe us and distract us from everyday stressors.  Gardening has a way of connecting us with nature and the rhythm of life, rejuvenating us and disconnecting us from the more hectic parts of our lives for awhile.  When we garden, we are on garden time, which feels slower than the fast paced regular world.  And we all benefit from slowing down from time to time.

That’s why in this episode I am going to explore the health benefits of gardening and go over whether gardening is a good form of exercise.

Some references I used while researching this show are about.com and mantis.com.

The video podcast for this week is:

1. Say Cheese!

The blog posts for this week are:

1. Study: Coffee Aroma May Reduce Stress
2. Goat Milk?: For When Cow’s Milk Won’t Do

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by cmaccubbin via Flickr

Swimming is a great fitness activity for almost anyone, especially those who have physical limitations.  For those who have had a hard time finding an activity that is not painful for their joints, swimming may be the answer.

In today’s show, I will go over how swimming is a great exercise choice, whether it can help you lose weight and how to get started.

Some references I used while researching this show are WebMD and Merck.

The video podcast for this week is:

1. Tired? Combat Fatigue!

The blog posts for this week are:

1. Running In Hot Weather: Can’t Take the Heat?
2. Pork: Stay Lean, Don’t Pig Out!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by Rob Qld via Flickr

Darla felt good about her health when she went to her annual checkup. She had monitored her cholesterol and blood pressure for over a year and both were in desirable ranges.  So, she was surprised when her doctor told her that her triglyceride levels were high and had to be monitored also.

When Darla thought that cholesterol and blood pressure were the only things she needed to keep an eye on to manage her heart attack risk, she was wrong.  Heart health is about more than merely maintaining good cholesterol and blood pressure levels.  Having high triglyceride levels also increases your risk of a heart attack, stroke and heart disease.

What are triglycerides?
Triglycerides are a type of lipid that circulates in your blood, unable to dissolve.  Instead, they circulate through the body with the help of lipoproteins, possibly contributing to the hardening of the arteries.  They do serve a purpose, though.  Triglycerides play an important role in metabolism as energy sources and transporters of dietary fat.

How are they made?
Triglycerides are derived from the fat in the foods we eat or from other energy sources, like carbohydrates, which are converted later in in the body.  If you eat more calories than you need right away, the extra calories are converted into triglycerides and stored in fat cells.  When your body needs energy between meals, hormones release triglycerides for energy use.  So, if you eat more calories than you burn, you are more likely to have high levels of triglycerides.

What can I do to lower triglycerides?
Changes in lifestyle are the key to fighting high triglycerides.  Luckily, the lifestyle changes needed are very similar to those used to lower cholesterol.

1. If overweight, lose weight: Cut down on excess calories and work on reaching your ideal body weight.  After all, excess calories are converted to triglycerides and stored as fat.
2. Eat a heart healthy diet: Reduce the saturated fat and cholesterol content of your diet and eliminate trans fats.  You need fat in your diet, but substitute monounsaturated and polyunsaturated fats for saturated fats. Also, avoid sugary and refined products and eat more fruits, vegetables, whole grains and low fat dairy products.  Those have less calories and therefore should contribute fewer triglycerides.  And substitute fish high in omega-3 fatty acids like salmon, mackerel, herring and sardines for meats high in saturated fats.  Omega-3 fatty acids reduce triglyceride levels.
3. Limit or avoid alcoholic beverages: Alcohol has a potent effect on triglycerides.  Even small amounts of alcohol can significantly raise triglyceride levels.  So, watch how much you drink.
4. Exercise on a regular basis: Not only does regular physical activity increase the good cholesterol while lowering the bad cholesterol, it also decreases triglyceride levels.  So, move at least 30 minutes a day at a moderate intensity, 5-7 days a week.

Of course, if you have high triglycerides, talk to your doctor about what the best course of action is for your specific situation.

The bottom line:
Cholesterol is not the only thing that needs to be monitored these days.  Keeping triglycerides at a desirable level is also key for heart health.  By leading a healthy lifestyle and keeping your weight at a desirable level, you can do a lot towards controlling both your cholesterol and triglyceride levels.  So, be proactive and lead a healthy lifestyle.  It can make all the difference!

And I think good posture is worth achieving just for the aches and pains that it can prevent!  That is why the goal of this episode is to give you tips on how to achieve a good standing posture.

If you haven’t yet, please subscribe through iTunes.

Photo by Swami Stream via Flickr

I received a lot of feedback about the First Q&A show 7 weeks ago.  Since it was so well received, I’m bringing you another one today.  I’m planning to continue putting out one of these Q&A shows every month or two, as long as I keep getting lots of excellent questions.  I love answering the questions and by putting the answers into a special episode, rather than an email, everyone can benefit from them.

In this episode, we have questions about how many calories to consume when training for a marathon, sleep deprivation, coconut oil and loose skin after weight loss.

Here are the links that I promised: “Running: The Gold Standard of Exercise” and “Drive Safe, Not Drowsy.”

Some references I used while researching this show are runners world, WebMD and Mayo Clinic.

The video podcast for this week is:

1. Putting the Plan Back In Weight Loss

The blog posts for this week are:

1. Extra Protein, Extra Large Muscles?
2. Eggs: Can I Eat Them?

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by judepics via Flickr

The past month has been the worst of Kate’s life. First, her job cut her hours by 15% and her hourly pay by 20%. Next, her boyfriend of 7 years left her for her best friend. To add insult to injury, she had to move out of her apartment because she couldn’t afford the rent with her lower pay and no roommate. So, now she is living with her parents until she finds something cheaper in a decent area.

Normally, Kate binges on sweets and junk food when she is depressed.  Not this time, she decided. Gaining weight always made her feel even worse later. Instead, she started taking a Yoga class on her friend Jennifer’s recommendation. After a few sessions, Kate noticed that it helped her manage her stress and frustration a little better.

Kate is not alone. More and more people are turning to yoga to help them learn relaxation skills and manage their daily stress. While yoga might sound like just another fitness fad, it actually originated in India over 2,000 years ago. During that time, Yoga has proven to be an effective means of improving the mind and body, which are both key components of optimal health.

What is yoga?
Today, yoga is basically viewed as a system of exercises that encompasses poses, breathing techniques and relaxation.  As you move from one pose to another, your focus shifts away from your busy, stressful day, to controlling your breathing and focusing on specific parts of your body. By the time you are finished with your routine, you feel more relaxed than when you started.

Over the millenia, yoga has evolved into many different versions and intensities. Some are focused on meditation, relaxation, and deep breathing, while others are focused on improving strength, balance, flexibility and stamina. So, depending on your goals, there are a lot of styles to pick from. Plus, there are versions appropriate to people of every level of physical fitness. You don’t have to be in peak shape to start and there will still be forms that will be effective when you are.

What are the health benefits?
Yoga is a wonderful exercise for the mind and body. It has been found to relieve stress and anxiety and increase flexibility, balance, strength and endurance. And some studies suggest that yoga may be beneficial in helping to manage chronic pain, carpal tunnel syndrome, diabetes, heart disease, asthma, hypertension and mental health disorders, such as depression and anxiety. However, more studies are needed to make a definitive conclusion.

How do I get started?
If you want to learn more about yoga, there are 2 main ways to do so:

1. Take a class: Yoga is a popular activity, and you should easily be able to find classes at your local gym, community center, adult school, community college or yoga studio. A qualified yoga instructor will lead you through the poses appropriate for your level and make sure that you are doing them correctly. If you are not sure what class you want to take, ask to observe a class or two to see if they are the right fit for you.
2. Learn from a DVD or book: If your schedule does not allow you to attend a class, try learning from a DVD or book. It won’t be as good as a live instructor helping you with your poses, but it will give you an idea of what yoga is all about. If you do yoga alone, you’ll want to practice in front of a mirror to check your poses.

As always, before starting yoga or any other exercise program, be sure to talk to you doctor beforehand, especially if you have a medical condition.

The bottom line:
Yoga is a wonderful activity that should not only improve your mood, but could also give you a great, low impact workout. So, don’t let your stress overtake you. Join a yoga class, instead. A healthy mind and body are key to optimal health after all!

So, today my goal is to put those concerns to rest and convince you to weight train because weight training is an essential part of any exercise program and should not be left out.  So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

Photo by Neeta Lind via Flickr

Many people decide to start a weight training routine every day. But many are not sure how to go about it. They don’t have any idea where to start. They are not sure how often to train, how much to lift, how many sets, etc.

That’s why I am dedicating this episode to helping you safely and effectively start a weight training program.

While researching this show, I referenced The New Wellness Encyclopedia.

The video podcast for this week is:

1. Going Bananas!

The blog posts for this week are:

1. Cholesterol: Wage the War Without Meds!
2. You Can Eat Dessert!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by Drew And Merissa via Flickr

When most of us think about jumping rope, we picture boxers at the gym or little kids playing double dutch at the playground.  But do you jump rope?  Well maybe you should.  For some of us, the thought of jumping rope brings back wonderful memories, but those memories aren’t the only benefit that jumping rope brings. Jumping rope is a wonderful aerobic activity that can bring variety to a fitness program.

So, since I think it’s a wonderful exercise that people should consider doing, I am going to dedicate this show to the wonderful world of jumping rope.  I’ll tell you about the benefits of jumping rope and what you need to know to get started.

Here is a link to the American Heart Association’s recommendation for target heart rates.

Some references I used while researching this show are The New Wellness Encyclopedia and sparkpeople.com

The video podcast for this week is:

1. Is It Time to Exercise, Yet?

The blog posts for this week are:

1. Trim the Fat!
2. Conserve Gas, Reduce Embarrassment!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Since, there are different opinions on this subject, I’m dedicating this show to helping you figure out when the best time is for you to exercise.  So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

Since summer is here, I thought it would be fitting to cover a popular warm weather goal: Getting a flat belly.  My goal in this show is to teach you the truth, the whole truth and nothing but the truth about how to achieve a flat, trim stomach.  This is important because many people are not completely happy with their bodies, especially their stomachs.  If it is not as flat as they would like, they are often self conscious about showing it in public, like when they go to the beach.  So, sit back and enjoy the show!

If you haven’t yet please subscribe through iTunes.

For the first show, I decided to cover a subject that affects everyone watching: sitting posture. The goal of this episode is to teach you about proper sitting posture, make you conscious of how you are sitting and show you why it is important to change your sitting posture if you’re sitting incorrectly.

If you haven’t yet please subscribe through iTunes.

Photo by Kanko* via Flickr

Today is a milestone episode.  We made it to episode 50!  That’s an episode every Thursday for 50 straight weeks.  Not bad!  And in honor of that, this episode is a listener question episode because I get a lot of great questions and I thought, what better way to thank you all for making the show what is than to dedicate a show to all your questions.

Now I want to remind you that the first episode of the new Being Healthy TV video podcast is coming out this Sunday and every week after that.  So, please subscribe and, better yet, tell at least one person you know about Being Healthy TV.  The more people that know, the more people I can help!

In this show, I will answer questions regarding exercise induced asthma, suntan lotions with exceptionally high SPF’s, the accuracy of blood pressure machines in drug stores and the difference between decaf and regular tea.

As promised here is the link for show 46, which is about the dangers of tanning.

Some references I used while researching this show are Mayo Clinic, WebMD, usforacle.com and about.com.

The blog posts for this week are:

1. Millet: Not Just for the Birds!
2. Eating Healthy Is As Simple As 1-2-3

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

The Being Healthy TV promo came out this Sunday.  I hope you all enjoyed it.  The first show will come out on June 21st and every Sunday after that.  It is up on iTunes, so feel free to subscribe! It is going to be a great year for Being Healthy TV.

Cycling is a great way for people who have no spare time to fit some physical activity into their daily schedule.  And with the price of gas going up, using a bicycle for small shopping trips, commuting, visiting friends or just for the joy of the ride, may help your pocketbook at the same time as it improves your physical condition.

That’s why today, I’m going to go over the health benefits of cycling, the importance of choosing a properly fitted bike and tips on how to be safe on the road.

Some references I used while researching this show are The New Wellness Encyclopedia, healthywomen.org and ctc.org.

The blog posts for this week are:

1. Strength Training: Free Weights vs. Resistance Machines!
2. Somebody Needs a Nap?

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

You decided that it is time to start lifting weights, so you joined a gym.  Now you are not sure where to start.  Some of your friends say that free weights are the only way to go, while others only use the machines.  So, which should you choose?

For years now a heated debate has raged over just this question and both sides have arguments with merit.  Both free weights and resistance machines build strength.  However, there are advantages and disadvantages to both.

What are the advantages of using free weights?
There are many good reasons why free weights might work better for you than resistance machines.  Here are some of the advantages:

1. More versatile: You can work practically any muscle through almost any angle and range of motion, which is great for coming up with an enormous variety of exercises.
2. Less bulky and cheaper: Machines tend to be expensive and bulky.  A basic set of dumbbells and barbells, on the other hand, take up a lot less space and won’t hurt your pocketbook as much.  In fact, a simple pair of adjustable dumbbells is enough to allow you to perform an impressive array of strength training exercises.
3. Improves balance and coordination: Unlike a machine, lifting free weights requires balance and coordination because there is nothing to guide your movement.  Your muscles not only have to work to lift the weights, they have to work to keep the weights stable as well.
4. Recruits more muscle groups: While machines isolate specific muscles, free weights use more muscles for each exercise because they require additional muscles for stabilization.  As a result, lifting free weights may promote quicker and better strength gains, since more muscles are worked with each exercise and in slightly different ways.

What are the disadvantages of using free weights?
Even though free weights have many advantages, they also have some disadvantages.

1. May require a spotter: With light weights you should be fine, but safely lifting heavy weights requires a spotter.
2. More potential for injuries: Weights sometimes slip while being picked up, exercised with or put away, potentially resulting in injury.
3. Proper technique is essential: It is important to learn how to lift free weights correctly to prevent strain or injury.  And it takes time to master lifting techniques, especially if you will be lifting heavy weights.  If that is your goal, consider hiring an exercise specialist to show you how to lift properly and to work with you on several occasions to insure that you have the technique mastered.

What are the advantages of resistance machines?
Machines definitely have their place in the strength training world.  Here are some of their advantages:

1. Easy to use: Machines guide your movements, which makes it easier to learn to use them properly. They can also be adjusted quickly and easily.
2. Safer: Weights are held in place by stacks.  That reduces, but doesn’t eliminate the risk of injury due to improper form.  It also eliminates the chance of injury due to a dropped weight.
3. Muscles are isolated more efficiently: Machines allow you to target specific muscles through their full range of motion without using other muscle groups for stabilization.

What are the disadvantages of resistance machines?
Of course, machines do have some disadvantages as well:

1. Not functional to everyday movements: Machines target specific muscles, while in our day-to-day activities we use multiple muscle groups together.
2. Some machines don’t fit: Some machines might not fit all body sizes.
3. Need a variety of machines: You need multiple machines to workout all your muscles and obtain a good workout.  That can take up a lot of space.
4. Expensive: Machines cost a lot, which means that to get access to most of them, you need a gym membership.

So, which one should I choose?
Safety is the number one priority when lifting weights.  So, if you are new to lifting, a recreational athlete or an elderly person, you should probably stick to machines for most of your exercises.  They are safer.

However, if you lift weights regularly, the best thing to do is to incorporate both free weights and resistance machines into your workout.  The different styles of exercise equipment challenge your muscles in different ways.

The bottom line
There truly is no right answer for everyone.  You should use whatever equipment is available to you that you can use safely and comfortably because both free weights and resistance machine will get you stronger.  The important thing is that you lift weights!

The marathon was still six months off, but Jacob was pretty excited.  He had always been a runner, but he had never had the time to commit to training for a full marathon before.  He had all the right gear.  Everything from the shoes and special socks to the belt to hold his water bottles.  He was on track with his training plan and everything was going his way.  He had even found a better job in Los Angeles that left him more time to run. It had meant moving from Seattle, but hey no problem, right? Less rain to run in.  But, during his first midday run in L.A., he had difficulty breathing halfway through and had to stop.  It had to be the smog, he thought.  He’d never had problems after running for less than a half hour before.

Jacob’s problem isn’t uncommon.  Many people live in areas with polluted air, which makes it harder to exercise outdoors.  When they go out for a long run or bicycle ride they might exhibit pollution related symptoms such as increased shortness of breath, headaches, throat irritation, coughing and tightness of the chest.  But what causes those problems and how can we minimize them?

How does pollution affect exercise?
Polluted air can contain a variety of hazardous gases, including carbon monoxide, sulfur dioxide, nitrogen oxide and ozone.  It can also be full of particulate matter, such as diesel soot, fly ash, wood smoke, sulfate aerosols, lead and arsenic, which we see as smog.

When we exercise outdoors, we breathe faster, more deeply and usually through our mouths, bypassing the nose (which helps to filter out water soluble compounds, such as sulfur dioxide).  This increases the adverse effects of the air pollution on our respiratory and cardiovascular systems.

How can I minimize the effects of air pollution?
While many people live and work in urban and suburban areas with air pollution, there are precautions that they can take to minimize the affects of pollution when exercising.

1. Workout in the early morning: This is the time of day when the sun is least intense and there is the least pollution in the air.  The second best time to workout outdoors is after sunset, but it still may not be safe.  Ozone, which is a colorless gas that is a very dangerous component of smog, is formed when sunlight interacts with car and industrial emissions.  And it’s still very much present soon after sunset.
2. Choose areas with light traffic: Try not to workout during rush hour.  However, if you have to workout during that time, pick areas such as parks or open areas with light traffic where there is wind to help disperse the pollutants.  That way you won’t breathe as many fumes.
3. Exercise indoors: If the air pollution is particularly bad on a given day, the safest thing to do is exercise indoors.  So, head to a gym.

These are all recommendations for the average person.  If you have heart disease, allergies, asthma or another medical condition and live in a place with air pollution, definitely talk to your doctor before starting an exercise program.

So, while many people do not have the luxury to move to get away from air pollution, they can choose when and where they exercise.  So, if you live in a polluted area and don’t want to suffer from pollution related health issues, schedule your strenuous outdoor exercises appropriately and stay indoors on bad air days.

Your last bowel movement was two days ago.  Thinking something is wrong because you heard that healthy adults pass stools daily, you grab your car keys and head to the store to buy some laxatives.  But do you really need a laxative?

Despite what you may have heard, a healthy adult does not need to have a bowel movement daily.  The human intestine does not have to function on an exact schedule.  Some healthy people might pass stools once or twice a day while others only do so three times a week. What is normal and healthy for one person might not be for another. An irregular schedule does not necessarily imply that you are constipated.  What is important is that the stools are soft and easy to pass.

What is constipation?
Constipation is the inability to have a bowel movement for a period of three or more days.  People who are constipated usually experience dry, hard or painful stools and strain excessively during their bowel movements.

How can I alleviate constipation?
Constipation is usually a temporary discomfort that can be alleviated or prevented through simple lifestyle changes.  Here are five changes that you can make to combat constipation:

1. Drink plenty of fluids: It is important to drink enough fluids to prevent dehydration.  Liquids make bowel movements softer and easier to pass.  So, drink plenty of water and other fluids.  However, limit caffeinated beverages, such as coffee and soft drinks.  They tend to worsen constipation by causing dehydration.
2. Exercise regularly: Regular physical exercise stimulates intestinal function, while a lack of exercise can increase your chance of constipation.  So, go biking, swimming, running or brisk walking for at least 30 minutes on most days.
3. Eat a low fat/high fiber diet: The most common cause of constipation is a diet low in fiber and high in fat and sugary foods.  This kind of diet tends to cause or aggravate constipation.  So limit or avoid high fat foods, such as cheese, ice cream, fast food and processed products.  Instead, consume 20 to 35 grams of fiber daily by incorporating more fruits, vegetables, legumes and whole grain products into your diet.  And like your mother said, eat those prunes as well as raisins and figs.  They are full of dietary fiber.  Since dietary fiber isn’t digested and absorbs water, it provides bulk in the intestine making food pass through quicker and bowel movements easier to pass.
4. Allow yourself time for a bowel movement: Don’t ignore the urge to go, even if it is at an inconvenient time.  The longer you wait, the more water your colon will absorb from your stool, making your stool harder and more difficult to eliminate.
5. Limit your use of stimulant laxatives: Many people use laxatives even when they are not constipated because they worry about being irregular.  However, relying on laxatives can disrupt normal bowel reflexes, can cause or intensify constipation and over time may affect the function of your colon.  So, laxative use should be limited.  But a mild laxative may be appropriate in some circumstances, such as when you are traveling and your diet or exercise habits have been altered, causing constipation.

If your constipation lasts more than a week, it might be time to see your doctor because it could be a symptom of a larger underlying problem.

The bottom line:
Not having a daily bowel movement is not necessarily a sign of being unhealthy or constipated.  So, don’t automatically reach for a laxative.  It may do more harm than good.  Instead, drink enough fluids, exercise regularly and eat a diet that is low in fat and high in fiber.  And don’t ignore nature’s call.  Your health is worth an interruption to your daily routine!  So, treat your intestines right and they will pay you back with soft stools that are easy to pass.

Back on show #40, I talked about ways to minimize or avoid muscle soreness and muscle cramps during exercise.  For those that didn’t hear that show, those are aches and pains that while painful, do not involve injury.

In this show, I am going to cover exercise related injuries.  Specifically, I am going to discuss strains and sprains.  I will go over what they are, who is at risk for getting them, what to do when you get them and of course ways to avoid them.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic and ahealthyme.com.

I also answered Michele Ford’s question regarding the safety of Stevia.  The primary reference used while researching this question was the Mayo Clinic.

The blog posts for this week are:

1. Swine Flu: How to Avoid It
2. Not Another Nosebleed!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Sometimes, after a really hard workout, you feel so stiff and sore that it hurts to move.  Getting out of bed or getting dressed is so painful that you can’t help grunting as you pull on your clothes.  Or maybe you wake up with a cramp in your calf or foot in the middle of the night or get a cramp in the middle of your workout.  If so, you are not alone.

But don’t let your concern over these aches and pains stop you from working out.  In this show, I discuss ways to minimize or avoid muscle soreness and muscle cramps.

Some references I used while researching this show are The New Wellness Encyclopedia and sportsmedicine.about.com.

I also answered two questions, one from Jennifer Johnson on free radicals and the other from Luke Lynden on protein drinks.  References used to answer these questions were answers.com and Mayo Clinic.

The Blog Posts for this week are:

1. Floss or No Teeth for You!
2. Gaia’s Essence Product Review

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Are you bored with your exercise routine? Do you dread the workouts you used to enjoy? If you answered yes to either of those questions, then it is time to spice up your workout sessions with a little cross-training. Variety is the spice of life after all!

So, what is cross training?
Cross-training is the alternation of the types of physical exercise you do. Often people cross-train in order to compete in a cross sport competition such as a biathlon (two sports) or a triathlon (3 sports). These competitions are gaining in popularity as more and more people turn to cross training as they realize that it can help them to lower their risk of injury. Doing the same exercise over and over again is just not as good for you body. Not to mention, much less exciting than alternating between different activities.

Why is cross training better?
Cross-training allows you to work different muscle groups than you would through single activity training. For example, if you combine cycling with swimming, the cycling will work on building strength in your lower body while swimming will strengthen your upper body. By alternating your training between these activities, you are able to work different muscle groups while you work on your aerobic endurance. So, correctly done, cross-training provides good overall conditioning that you can’t get by doing just one activity.

Cross-training is also better than single sport training if you are looking to reduce your chance of injury. Why is that? Well, let’s take a look at running and cycling as an example. If your sole form of exercise was running, you would strengthen your hamstrings and calf muscles more than your quadriceps, which could cause a muscle imbalance and make you more prone to injury. However, if you were to add cycling to your routine, the cycling would strengthen your quadriceps as well, reducing the likelihood of you having a muscle strength imbalance which could lead to injury.

How should I start cross training?
So, if you are excited to try cross-training, but are not sure what to do, here are a few tips to get you on your way:

1. Start slowly: This will help to prevent injuries. When you start a new activity, start out by doing it at a moderate intensity for 10 to 20 minutes per session, and then slowly increase the minutes and intensity.
2. Pair activities that work different muscle groups: It is best to train different parts of your body to obtain the best conditioning. So, for example, pair swimming with running or kayaking with bicycling.
3. Buy the appropriate equipment: Whatever activity you decide to take on, make sure that you buy the appropriate equipment (shoes, socks, etc.). This will reduce your chance of getting injured.
4. Join a gym: Often the easiest place to cross-train is at a gym. Most gyms have a pool, a track, weight-training machines and stationary bicycles, which makes it easier to perform multiple activities.

So, stop being bored with your old exercise routine. Start cross-training. There are so many great activities to choose from to reduce your risk of injury and make your workouts more effective and enjoyable!

Most people have experienced some kind of back pain at least once in their life.  Fortunately, for most people, back pain comes and goes within a few weeks and is not that serious.  But once you have experienced back pain, you have a higher chance of recurrence and an increased possibility of greater pain.

Back pain is an issue that I know well.  As a physical therapist, I have treated many people suffering from back pain, both acute and chronic.  The back is a complicated structure with many bones, joints, nerves, muscles and ligaments.  With such an involved subject, I could go on for hours.  To keep this short though, I’ll only focus on prevention in this article.

What causes back pain?
There are many things that cause back pain, including bulging or ruptured discs, sciatica, arthritis, skeletal irregularities, osteoporosis and some other more rare conditions.  The majority of backaches, however, are caused by strained muscles and ligaments.  This can be the result of poor posture, of lifting improperly or by making a sudden or awkward twisting motion.  These more commonly occurring back pains are much easier to prevent.

What can I do to prevent back pain?
Fortunately, there are some actions you can take to keep your back in optimal health that I’ll go over here.

1. Maintain a good posture: Posture is key for a healthy back.  Poor posture puts excessive force on your back, causing back and neck pain.  So make sure to keep your head up, chest out, neck straight, ears in line with your shoulders, pelvis forward, and stomach and buttocks tucked in.
2. Lose weight: Excess weight in the stomach can change your posture, strain your back muscles and compress the discs in your lower back, causing pain.  This increased strain on the muscles and ligaments and compression of the discs is why overweight people have a disproportionately high incidence of back pain.
3. Exercise regularly: Exercise is very important for a healthy back.  It helps with weight control, improves posture and helps reduce muscle tension.  Strengthening your back and abdominal muscles should be high priorities because they are important for stabilizing that area, reducing pressure on the back.  If you are already injured, speak with your medical doctor about visiting a physical therapist in order to ensure that you are doing appropriate exercises and are performing them correctly.  Otherwise, you might make your condition worse. (A personal trainer would not be recommended in this specific situation.  They have no education in injury rehabilitation and might unknowingly suggest inappropriate exercises for your particular situation.)
4. Practice proper body mechanics: Make sure that your legs do most of the work when you lift. The muscles of the legs are far stronger than those of the back.  So, when you are lifting something heavy, squat with your legs more than shoulder width apart with your toes pointing out at about 45 degrees, tighten your abdominal muscles, keep your back straight and hold the object close to your body.  Do not arch or twist your back.  Instead, turn your whole body as a unit. This is important because your back is at its weakest when arching or twisting.
5. Sleep in a good position: Avoid sleeping on your stomach, since that increases sway back (a condition where your back’s arch is exaggerated), putting more pressure on your discs.  Instead, try sleeping on your side with a pillow between your knees or on your back with a pillow underneath your knees.  And make sure that you have a reasonably firm mattress.  A mattress that is too soft can cause back pain.
6. Dress appropriately: Avoid wearing high heels for prolonged periods.  They will increase the curvature of your back.  And if you wear a back brace occasionally, make sure not to wear it all the time. That will weaken your abdominal muscles, which will increase the likelihood of injury.

Taking these simple steps can help you to prevent or lessen back pain.  While maintaining a healthy back takes some effort, the payoff is well worth it.  Take my word for it.  I see people everyday who didn’t put in the effort and they regret it afterward.  Having back pain is not pleasant and can even be debilitating.  So, take good care of your back and it will take good care of you!

This week we are going to do something different with the show.  A few weeks ago on Show #26, I talked about my journey to becoming healthier.  That show got a really positive response, so I thought that it would be interesting to all of you if I interviewed a guest occasionally and discussed how they fit being healthy into their busy life.

In this show, I interviewed Tee Morris who is an author, podcaster and an extremely busy person.  We discussed some of the challenges Tee faced on his journey to becoming healthier and how he met them.

Here are the best places to find out more about Tee Morris and all the wonderful things that he does:

For his snarky & fun side: teemorris.com
For his business side: imaginethatstudios.com
On Twitter: twitter.com/TeeMonster
or
twitter.com/ITStudios

The first few months of the year are always super busy at the gym. The place is jam packed with new people.  There are waits for aerobic equipment that make amusement park lines seem fast in comparison and sometimes it seems that all the weight equipment you want to use is taken.

It happens every year.  I see people walk in with their brand new gym bags and wearing their fresh, out of the box running shoes.  They’re motivated and determined that this year will be the one that they are going to get in shape.  But, well before summer comes around, the gym is back to its normal level of gym goers.  Despite people’s best intentions, most people who start a new exercise program stop doing it within three to six months.

Every year I ask myself, where did all those people go?  Why did they give up on their exercise programs?

Sticking to an exercise program
Well, frequently it’s because people don’t set up an exercise plan that is right for them.  They either set unrealistic goals, pick an exercise that they don’t enjoy or push themselves too hard at the beginning.  Here are eight tips to consider when starting an exercise program that will help you stick it out the whole year:

1. Make your goals realistic and achievable: It is important to set goals that you can achieve.  If you set goals that are impossible to achieve, you will become frustrated and disheartened and you will stop exercising entirely.  So, don’t expect that you will be in peak shape and at your ideal weight in under a month.  Instead, set a reasonable goal, such as deciding that you will walk or jog for 15-20 minutes, 3 times a week.
2. Define your goals: When goals are vague, you are more likely to quit.  Having a goal that you are going to exercise more, is not specific enough and will not keep you motivated for long.  You need a defined goal, so that you can easily know if you are meeting it.  For example, say that you will go swimming for 30 minutes, 3 times a week.
3. Keep track of your achievements: After each workout, record what you did during your workout (distance, time, heart rate, etc.).  You can also record your weight and measurements at the end of the week.  When you see progress, you will be motivated to continue.
4. Work your way up: If you have not been working out regularly, start out slowly and work your way up.  If you demand too much from yourself all at once, you might not stick to your program.  Worse yet, you could injure yourself, setting back your exercise program.  Often, working out for 10-15 minutes, 3 times a week at a moderate intensity, rather than 60 minutes 4-5 times a week is easier to stick to at first.  Don’t push your body to the limits, right away.  That will make you loathe working out.  You should feel good after your workout, not like you were beaten to within an inch of your life. It is important to enjoy the process as much as possible because then you will be more likely to continue.  As you progress, you can increase the length, frequency and intensity of your workouts.
5. Find a place to workout nearby: People often make excuses to avoid working out or honestly have difficulty finding the time.  If you workout nearby, that’s one less issue/excuse to worry about.
6. Dedicate a convenient time slot to working out: Working out should be part of your weekly activities.  So, make sure that you make a slot for exercising.  If you don’t, you are more likely not to do it.
7. Find a workout partner: Research has shown that people who have a workout partner are more likely to stick with an exercise program.  A workout partner will help keep you motivated because you know that they are waiting for you and counting on you to show up.
8. Add variety to your workouts: If you are the type of person that gets bored easily, add a little variety to your workouts.  Try different activities.  Go running one day, then maybe swimming, cycling or hiking another day.  There are so many activities out there that you can pick that will bring you fitness benefits.  So, find a few physical activities that you enjoy doing and switch between them.

With some planning ahead, you will be successful in achieving your exercise goals.  You just need to set realistic goals, dedicate time to exercising, add variety to your exercise routine and start out slowly and work your way up.  That will set you up for a fun, successful exercise routine that will last throughout the year!

Today’s episode is the first in a two part series about stress.  Now is an appropriate time for this topic because these are tough and stressful times for many people.  Unemployment is up, home foreclosures are high and the stock market is way down.  Some people have lost their jobs and others are worried that they might lose theirs. There are a lot of people worrying about whether they can continue to pay their bills and mortgages.

In this show, I discuss what stress is, describe some unhealthy coping behaviors, talk about why it is important to manage stress in a healthy manner and explain how exercise plays an important role in relieving stress.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic and ahealthyme.com.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Today I would like to talk about a subject that is dear to my heart.  That’s right, running.  Both my dad and mom were runners.  They got me started competing in track when I was in elementary school and I have been running ever since.

Running is really the gold standard of exercise. It is considered one of the best aerobic sports out there. Every other aerobic fitness program is measured against it.

In this show, I discuss the health benefits of running, how to get started running, proper running form and tips to prevent injury.

Some references I used while researching this show are The New Wellness Encyclopedia, healthstatus.com and about.com.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Many people out there are always searching for the fountain of youth. They’re looking for ways that they can stay young, stop the aging process or prevent disease. Americans spend billions of dollars every year on magic potions, miracle pills or expensive surgeries to stop or hopefully reverse the aging process. But, most of these supposed “cures” that they spend money on don’t really accomplish what they want. They don’t keep us young.

In this show, I discuss the secret to staying young and living longer. I go over the health benefits of exercising and the research that proves that exercise is linked to longevity.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic, Science Daily and about.com.

I end the show with a question from Dean about whether the temperature of tea or alcoholic drinks, change the way the body metabolizes the caffeine or alcohol contained in these drinks.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Walking is a great activity for anyone wanting to get in shape. It is an exercise that almost anyone can do and doesn’t require any special equipment or memberships. All you need is comfortable walking shoes, a place to go walking and you are set.

Now that I’ve reminded you how wonderful walking can be, I would like to help you to get the most from the walking you’ll be doing.  In this show, I am going to give you some tips and techniques for starting a successful walking program.

Some references I used while researching this show are Mayo Clinic, MedicineNet, nutristrategy.com and thewalkingsite.com.

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

More and more people lift weights everyday.  What does that mean?  It means that more and more people are out there lifting weights incorrectly everyday.  That could be at the gym, or it could be at home.  Either way, those people are getting less out of their workouts than they could be and they are running the risk of getting injured.  I don’t want either of those to be the case for you, so let me tell you how you should be lifting.

1. Don’t lift more weight than you can move through the full range of the exercise. If you can’t lift the weight all the way, it’s too heavy.  Work on a lower weight until you can lift the weight through the full range.  If you can’t do at least three sets of 8, the weight is too heavy.
2. Don’t lift too little weight. If you can do a lot of reps without any strain, you’re not lifting enough.  As a result, you won’t get any results.  Try to lift a weight where you can do three sets of 10-15, but the muscles you are working are fairly fatigued by the end of the third set.
3. Don’t lift the weights quickly. By moving quicker and using your momentum, you make the lifting easier.  This causes a couple problems.  First off, you could hurt yourself because your movements are less controlled.  Secondly, you’re not working your muscles as hard, so you’re getting less benefit from the workout.  I’ve seen people lifting far more than most people can by lifting quickly, but when you slow them down they often lift significantly less.  So, make sure you lift the weights in a slow, controlled movement to minimize injuries and maximize the benefit.
4. Don’t compensate for tired muscles by using the rest of your body. When people are having a hard time lifting a weight, they often put the rest of their body into it to compensate for their straining muscles.  But, using the rest of your body like that can cause you to injure yourself.  It also prevents you from isolating the muscle group that you were working on.  That means you’ll get less results out of your workouts.  We are all busy, so sometimes we sacrifice other things we’d like to do to work out.  That’s bad enough without wasting that time by lifting improperly.  Imagine spending 4-5 hours a week working out and finding out later that it was all for nothing.  And all because you were a bigger cheater than my childhood friend Sally (name changed for her protection), who was always the banker in Monopoly who kept “borrowing” from the bank.
5. Learn how the exercises are supposed to be performed. I’ve seen people doing exercises at the gym completely wrong.  Sometimes, I’m not quite sure what they’re doing.  The only things I’m sure of are A) the machines aren’t supposed to be used that way B) they’re not going to get as much out of it as they think they are and C) they’ll likely get injured.

Incorrect lifting has many causes
Now, why do people make these mistakes?  Well a lot of the problems are related to people not knowing how they should be lifting.  If that’s the case with you, then ask someone knowledgeable about the subject.  If necessary, get yourself a good personal trainer.

Now, when it comes to men lifting too much weight, I sometimes chalk that up to being macho.  You know the guys I’m talking about. “Quick, John hand me that 50lb dumbbell to curl, that cute girl is looking over here again!”  That’s often followed later by. “Dude, I think I hurt my back when I was lifting weights today.”  It’s not worth it guys, really.  We’re not impressed by guys with back problems.

Lifting too little can be caused by several different things.  Sometimes, it’s laziness.  You know the people who work out all the time, but never really “work” at it.  They go to the gym every day and show no change. Sometimes, it’s women who are afraid of developing huge bulky muscles.  To that, I say don’t fear.  It’s very hard for a female, without the advantages of the once famous East German swim team, to get bulky.  Besides, if you ever did start to gain too much mass, it’s easy enough to lose it by toning down the exercise. The third cause, is lack of experience at lifting weights.  If you don’t know how hard to push, it’s easy to baby yourself.

Now if you understand what I’ve been talking about, watch yourself next time you lift and see if you can notice and correct a few bad habits.  On the other hand, if you don’t understand what I’m saying, but lift weights, you should talk to a qualified fitness professional.  By understanding what I’ve talked about, you might find a few problems to fix and you’ll be more likely to have a positive experience lifting.

The big day is coming.  You know what I’m talking about.  The biggest meal of the year.  The meal to end all meals: Thanksgiving dinner!  This is the meal that can make or break a diet.  If you manage to perfect a strategy for navigating this meal and follow it through to perfection, you could not only thoroughly enjoy yourself, but also continue your healthy lifestyle.

Todd’s story, don’t let if be you
Of course, if you decide to just enjoy yourself and toss your weight loss goals in the garbage, disaster could ensue.  You won’t have just one bad eating day.  The fall out will affect you over the next few weeks, maybe even months.  Imagine the following extreme scenario dramatized for educational purposes. It’s Thanksgiving day and Todd decides to “forget the diet” that he had.

Todd is hosting Thanksgiving dinner at his house and he plans poorly.  So, he cooks way too much food.     Then when dinner is underway, he decides that he will out eat everyone at the table.  It’s only one day, right? No problem!  Why not enjoy all his hard work?  So, Todd decides he’s going to eat a little of everything at the table.  A little deep fried turkey here, huge helping of mashed potatoes with butter there, a serving or three of stuffing, some yams, sweet potatoes, buttered green beans, corn, cranberry sauce three pieces of pumpkin pie and a bottle of wine to wash it all down.

When the table empties and the cars all leave, what is left behind?  Dirty dishes and enough leftovers to feed a family of four for a week.  So Todd’s going to be sensible and feed some other people for a few days, right? Wrong!  I guess you all don’t know Todd the way I do.  Todd decides that he’s done enough cooking for awhile and he’s going to recreate Thanksgiving dinner for himself at least twice a day until the turkey and pumpkin pie runs out.

A week later, the leftovers are almost gone and so are Todd’s dreams of maintaining a healthy weight and getting healthy.  He’s already gained seven pounds in just one week.  He feels weak and incapable of continuing the diet.  He sees the calendar and knows that it’s all going to happen again in three weeks.  Why bother trying to fight it?  Might as well wait until after Christmas.  Aw, heck!  Might as well just start next year.

Five weeks and twenty pounds later on January 1, 2008, Todd is kicking himself for giving up earlier.  Now he has so much more work to do.  It took him six months to get to where he was and only five short weeks to destroy it.

Plan to be healthy during Thanksgiving
Now, I know that none of you would go the route that Todd did because his case was extreme, but you want to avoid setting yourself back at all.  We can all see the traps that Todd fell into easily because his scenario was an extreme one.  Let’s learn from his mistakes and apply them to ourselves.  We all need to plan appropriately for Thanksgiving.  Here are a few suggestions to help keep you on track.

1. Exercise: Work out before dinner and then the day after.  Exercise will help you burn some of the extra calories that you took in during the dinner.
2. Healthy cooking: If you’re cooking, choose healthier ways of preparing the food.  Such as baking your turkey instead of deep frying or using a graham cracker crust for your pumpkin pie instead of a shortening based crust.
3. Watch portions: If you’re cooking, don’t cook much more than you’ll be eating.  Figure out approximately how much you would need for one evening and try to only make 10% over that.
4. Take your time: Eat slowly and savor each bite.  You’ll enjoy the meal more and won’t feel the need to eat so much.
5. Skip certain foods: Avoid the fattiest foods.  Don’t add butter to your potatoes and skip the deep fried foods.
6. Stand up: Halfway through the meal, stand up and clear some dishes or go to the bathroom as an excuse to get up for a moment.  The point is that when you stand, the food settles a bit in your stomach and you’ll feel full if you’ve eaten enough.  If you stay sitting, you won’t know that you’re full until it’s too late and you’ve overeaten.
7. Don’t overeat: When you’re full, stop eating!  Know your body and stop when you are full. If you want some dessert, make sure to leave some room for it rather than forcing it down after you’re full.
8. Share leftovers: If you’re hosting the party, be generous!  Give some food away for others to take home.  Focus on the least healthy foods like the pie.  Let them take the pounds away.  After all, there are more of them then there are of you, so you won’t be hurting them the way you’d be hurting yourself by eating it all without them.
9. Move after dinner: After dinner go for a long walk.  This will help you burn some calories after the meal.
10. Resume your normal lifestyle: Resume your normal diet and exercise immediately afterward.  Use the coming Christmas dinner as a motivation to work out in the weeks between the holidays, not as an excuse not to.

Just follow these tips as best you can and say thank you to Todd for showing you what not to do this Thanksgiving.  Have a happy, healthy Thanksgiving, everyone!

Next, I jump right into the show.  A lot of us are trying to lose weight and are looking for ways to help us lose those excess pounds. But, some of the things that we believe are helpful, actually don’t work at all. In this show, I discuss 15 common myths related to weight loss in depth. Some references that I used were webmd.com and abclocal.go.com.

For those of you that want to hear a little different side of me or who want to listen to a great personal podcast, I was interviewed on Tuesday, October 14th by Erk for the Erk Pod podcast. I really enjoyed being on the show and had a fun time being interviewed by Erk and discussing health issues with him. A couple of times we had a little trouble understanding each other because of Skype, but it is a really good listen. For anyone who is interested I recommend you check it out at erkpod.com.au.

Finally, if you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. For those of you that have already, thank you so much!.  Thanks for listening everyone!

We all know that exercise is important, but today I want to talk about a different kind of exercise. We all need a regular regimen of exercise to keep our muscles in tip top shape. However, we can’t forget the most important muscle that we have. I’m talking about your brain.

Why workout your brain?
People often don’t think about the fact that you have to challenge yourself mentally or your brain will decline in function. Studies have shown that failing to challenge the brain could actually result in Alzheimer’s and possibly dementia. Those are conditions you definitely want to avoid.

How should I exercise my brain?
How you workout your brain depends on your interests, but remember, you don’t have to be good at whatever activity you choose. In fact, that’s the point. By tackling something that you’re not good at, you have a chance to really challenge your brain.  If you’re very good at the activity already, it doesn’t stimulate your brain very much.  It’s similar to how a short walk doesn’t challenge a marathoner, but swimming some laps will. Here are a few things you could try, but remember this is hardly a definitive list. It’s just a few ideas to get you started.

1. Do puzzles or brain teasers: Want to challenge your brain? Try some brain teasers or puzzles.  If you don’t know where to find some, try one of the brain teasers on sharpbrains.com. Or, if you have an iPhone or iPod Touch, download one of the puzzle games available on the Apple app store such as a version of Sudoku or Wurdle. (Many other mobile devices have equivalent programs, but I only own an iPhone.)
2. Go to a museum: They are a great place to learn about historical events, art, natural history and the community.  There are museums for almost everything you are interested in and learning is a great way to stimulate your brain. For maximum effect, go to a museum about a subject you know little about and learn as much as you can.
3. Learn how to sing or act: Learning something outside your normal experience can be beneficial to sharpening your mind and singing or acting are extremely different from the activities that most of us pursue on a daily basis.
4. Learn a new language: Learning a language can be very stimulating for the brain. It involves memory, comprehension and creativity. As a bonus, you’ll be able to speak a new language, which is always fun, and can be beneficial in the long run if you travel.
5. Read: Reading is not only fun and entertaining, but it helps stimulate your mind and keeps it sharp by introducing you to new topics.
6. Introduce something new to your routine: Doing something new on a daily basis, challenges your brain, gives it new pathways to process and keeps it sharp.  So try cooking a different recipe, traveling to a new destination or taking up a new hobby.

The key is to push your brain into doing something new or difficult fairly frequently because it will exercise your brain and keep it sharp as you age. Don’t forget the old saying, “If you don’t use it, you lose it.” And the worst thing to lose, is your mind.

I end the show with a question from Jennifer regarding the salt content in sports drinks or electrolyte replacement drinks.

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening everyone!

A lot of people have been asking me how many calories they are burning doing certain exercises. Others have been asking me how many calories certain foods have. Well, I’ve listened and searched and found two exercise calculators that will answer some of your questions.

First off, remember that when it comes to the number of calories burned it’s hard to get an exact number. How many calories you burn depends not only on your activity, but also your weight and how much intensity you put into your workout. So, any information given to you by an exercise calculator should be used as a guideline. Secondly, the calories for a given food are based on that food item with normal ingredients. A higher or lower calorie version could be created, so the calorie calculator is also just an approximation.  With those caveats in place, let’s unveil the first calculator!

Looking for an activity calculator?
If you want to see how many calories you burn in activities ranging from brushing your teeth to rugby, then check out this Exercise Calculator.  Remember though, if you already do the activity on a daily basis and your weight is stable, it’s not going to help you lose weight unless you step up the amount of the activity or the intensity. It’s going to keep you on the same path. This is solely to edify you and possibly show you how to get the best calorie burn in the least amount of time by possibly trading in different activities. Here are some interesting examples.

• Ballroom dancing: If you weigh 150 lbs and you do this activity for 30 minutes, you will burn 153 calories. If you are 200 lbs, you will burn 204 calories

• Brushing teeth: If you weigh 150 lbs and you do this activity for 5 minutes, you will burn 14.25 calories. If you are 200 lbs you will burn 19 calories.

• House cleaning: If you weigh 150 lbs and you do this activity for 45 minutes, you will burn 324 calories. If you are 200 lbs, you will burn 432 calories.

There are over 70 activities you can choose from. It’s fun to see what calories you are burning from your activities.  If you switch from ballroom dancing for 45 minutes to house cleaning for 45 minutes for example, you’ll burn an extra 95 calories if you weigh 150 pounds.  I know it burns more calories, but I think I’d rather do the dancing myself…

Looking for a dessert calorie calculator:
Now for the crowd that wonders how badly that dessert hurt them and what they need to do in order to atone for their sins, I have found the amazing “Dessert Wizard.” It’s not all inclusive, but it does a fairly good job with common dessert items at it and you can get an idea where other items might be in comparison to the ones listed. Here are some examples of  what you need to do to repair the damage caused by a few desserts.

• Apple Pie: If you eat a tiny slice (2 oz) you will have to walk 36 minutes or jog for 10 minutes to burn that off.

• Cheesecake: If you eat a small slice (6 oz) you will have to walk 2 hours and 28 minutes or jog for 39 minutes to burn that off.

• Chocolate mousse: If you eat a medium bowl (9 oz) you will have to walk 2 hours and 32 minutes or jog for 40 minutes to burn that off.

• Ice Cream: If you eat a large bowl (12 oz or 2-3 scoops) you will have to walk three hours and 42 minutes or jog 59 minutes to burn that off.

There are over 20 desserts that you can choose from. Try going there before you partake of a dessert. It might make you think twice about the portion size you were about to choose or whether it is worth eating.

So, enjoy the calculators. Calculate away and see what you’ve been doing to advance your cause and maybe what you might need to do. Remember as someone once said, “The journey of a thousand miles begins with one step.”

Next, I move on to talking about the importance of preventing injuries when exercising. I give eight tips that will help protect or reduce your chances of getting injured. Even veteran exercisers can get injured when they forget to follow these general guidelines.

I end the show with a question from Kimberly regarding ways to get rid of love handles.

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening everyone!

As research for a cure continues, the means of detecting and treating breast cancer continues to improve.  Outside of making donations or possibly becoming a doctor or scientist, that part is largely out of your control. What is under your control is understanding this disease, how you can minimize your risks and how you can increase your odds of survival.

What is cancer?
When a  group of your body’s cells grow abnormally, uncontrolled and are able to migrate to other parts of your body; you have cancer.  A cancerous tumor that is uncontrolled and untreated can spread throughout the body and lead to  death.

What is breast cancer?
Breast cancer is the development of malignant cells in the lining of the milk glands or ducts of the breast. These abnormal cells can spread through the lymph system to the lymph nodes. If that happens, the breast cancer can spread to other parts of the body.

Among cancers, breast cancer is the second most likely to result in death among women behind lung cancer. According to the National Cancer Institute, the likelihood of a woman developing breast cancer during her lifetime is 1 in 8.

What are some risk factors?
There are some risk factors that might increase your chances of getting breast cancer. Before we get into those, I want to make something clear.  Some females that develop breast cancer don’t have any of the risk factors and some that have several of the risk factors never get cancer. There is no guarantee, except that having the risk factors increases your odds of developing cancer. A couple of the risk factors you can’t control are:

• Having a hereditary link through your parent: 5% to 10% of breast cancer cases are thought to have a genetic link. BRCA genes are the most commonly inherited genetic mutations that cause cancer.

• Menstruating for more years: Women who start menstruating before age 12 or reach menopause after age 55 are at a higher risk.

While these risk factors are out of your control, there are some that aren’t.

What risk factors can you control and reduce your risk of breast cancer?
Your odds of developing cancer are not fixed at birth.  There are things that you have the power to change that can decrease your odds of developing breast cancer.

• Limit alcohol use: Risk increases with alcohol consumption. Not drinking any alcohol provides you with the lowest risk. However, if you enjoy an occasional drink, limit it to no more than one per day to avoid increasing your risk.

• Maintain a healthy weight: Being overweight or obese has been linked to an increase in breast cancer risk. Maintain a good weight through a healthy diet and physical activity.

• Exercise at least 5 days a week: The American Cancer Society recommends 45 – 60 minutes of activity 5-7 days/week. There is a strong correlation between regular exercise and a decreased breast cancer risk.  That doesn’t have to be strenuous exercise, walking would be sufficient for this benefit.

• Have children earlier and/or have multiple pregnancies: Having multiple children or children earlier in life reduces your risk.

• Try breast feeding: This may reduce your risk, especially if done for more than a year.

• Avoid long term menopausal hormone replacement therapy (HRT): Studies have shown an increased risk when HRT is used for several years or more. However, if the therapy is stopped, the risk returns to normal after five years.

You’ve minimized your risk factors. Now what?
Through breast self exams, clinical breast exams and mammograms you have a better chance of discovering breast cancer in the early stages when it is more easily and successfully treated. Early detection is key to survival!

• Breast self exams should be done monthly by women, starting in their 20s.

• Clinical breast exams should be done every 3 years, until age 40 when they should occur yearly. (Women at higher risk should consult with their doctor about more frequent checks.)

• Yearly mammograms are recommended for females starting at age 40 by the American Cancer Society. (Women with a strong hereditary predisposition should start earlier.)

In our society, the word “cancer” is a very scary word. It doesn’t have to be. Take control of your destiny and reduce your risk by having a healthy diet, exercising regularly and following proper screening protocols.  Not only can you reduce your risk of developing breast cancer, you can also increase your odds of surviving it!

This post is merely an introduction to the issue of breast cancer. To learn more about Breast Cancer, please visit the American Cancer Society’s website. They have lots of information that will help you understand breast cancer more fully.

The long awaited Apple app store is here and it has a lot of wonderful things to offer. Since our iPhones are attached to our hips, why not put them to work to improve our health? The app store offers a wide range of free and low cost health apps. Having an iPhone and being curious, I decided to investigate 5 of the most popular health apps downloaded today.  Here they are in no particular order:

Trail Guru (Free) – iTunes link

Description:
Are you a hiker, runner, walker or bicyclist? Well, if you’ve ever wondered how far you went, how fast you were going, what your elevation gain was or just wanted a GPS to automatically plot your route on a map, then this is the app you should download. Not only will it do all that, it will also upload all that information to its website, so that you can compare your stats across different days. As a bonus, both the app and the account on their website are free.

Benefits:

1. The interface is easy to follow. You just hit START and start moving. You can pause it when you stop, like at a traffic light. That way, only the time actually spent moving will be counted and your average speed will be more accurate.

Drawbacks:

1. You have to make sure the iPhone stays on and the app stays active, because if it goes to sleep it will stop tracking your information .
2. This app only works where you have GPS & phone signal. Without the two, of course, it can’t track any information.
3. The app also drains your battery, so you want to make sure you have your charger if you’re going to be using the phone much afterwards.

Conclusion:
This is a fun app to use and it does a good job of tracking your trip information. It can show you how well you’re doing, enable you to set goals and easily see if you’re meeting or beating them. That can definitely help motivate you to exercise more and more effectively.

Restaurant Nutrition (Free) – iTunes link

Description:
This app is pretty self explanatory. It shows you the nutrition information for popular, chain restaurants such as Arby’s, Carl’s Junior, Chili’s and Chipotle. Right now it tracks twenty-four different restaurants. If it doesn’t track your favorite restaurant, check back later because they’re still adding more.

The app tracks calories, carbohydrates, protein, fat, cholesterol, sodium, vitamins, sugar, and fiber. They also keep a history of what you ate and the nutritional information by date, so that you can keep track  of what you’ve been eating over time.  As a side bonus, it will tell you where the different restaurants are located near you using your GPS and Google maps.

Benefits:

1. It is good for people who want to keep track of what they are eating.
2. It helps you to make a healthier choice at the restaurant you’re at and can help you to choose the healthiest place near you to eat at.
3. It has an easy to use interface.

Drawbacks:

1. My main problem with this app is that it doesn’t have many non fast food chains. So if you try to stay away from fast food chains it won’t be as useful.
2. It doesn’t have a nice comparison tool of foods at a restaurant. Or an easy way to show all the restaurants it tracks on a map all at the same time. That would help you to choose the healthiest food at the healthiest place super fast. Of course, that’s way too much to expect from a free app, but it would be very cool if it did that.

Conclusion:
If you eat out at chain restaurants, especially fast food chains, download this app.  With this, you can be armed with the information needed to make the healthiest choices possible. (Hey I’m a realist, I know that at least some of you eat at these places sometimes.) That way, you can be healthier without taking hours to try to research the information in advance.

StepTrakLite (Free) – iTunes link

Description:
This is a very basic app. It basically makes your iPhone a very expensive pedometer with a couple extra features. It tracks the amount of steps you have taken, broken down into walking steps, running steps and total steps. It also tracks the amount of time you spend doing either moderate or vigorous exercise.

Benefits:

1. The interface is very easy to understand.
2. It breaks your steps down into walking and running, so you can run it all day and see what your combined steps are between exercise and normal activity.

Drawbacks:

1. You have to make sure that your iPhone doesn’t go to sleep when you’re moving and the app stays active or it stops counting your steps.
2. Keeping your iPhone active all the time drains your batteries. So bring your charger with you if you are keeping it running all day long.

Conclusion:
It is good to see how much you are walking so that you can increase your steps with time. If you’re on the go all the time your iPhone battery might drain too fast.  In that case, you might need to get an extra clip-on battery pack for the iPhone or just get a pedometer instead.

MyNetDiary – Online Diet Log (Free) – iTunes link

Description:
This app gives you a convenient place to track your diet and your progress. When you start using the app you need to create an account on their website, which costs between $7-9/month depending on the time frame you sign up for. Once you’re signed up, you enter your height and wight and it gives you your BMI. Then you put in your goal weight and the date you want to achieve that by. The app tells you how much you need to change your calorie consumption/burning by to achieve that.

Then you enter what you eat for breakfast, lunch, dinner and snacks as well as the exercise you do during the day. The app has a nice list which shows how many calories you burn doing different  activities, at different intensities for different amounts of time. You can also view a chart that shows your nutrition (past 30 days) and weight for as long as you been using the program.

The app also tracks how much water you drink during the day, your measurements (waist and hips), blood pressure, sleeping hours, body fat percentage, lean muscle mass, vitamins and medicines, etc. You can also take notes on what you want to do, your thoughts,mood and progress. It also shows you what rate you should be losing weight at, based on that day’s activity and food consumption. Remember though, this is just a guideline. Your weight loss will vary with your metabolism.

Benefits:

1. The interface is very easy to use.
2. It tracks almost anything you could want it to.

Drawbacks:

1. BMI is not a great indicator for athletes.
2. Don’t have every item food wise, but they have a reasonable list.
3. The monthly fee for having an account is a little steep.

Conclusion:
If you have a really hard time tracking your nutritional and exercise information or aren’t normally motivated to do it, this app makes it very simple and easy to do. Since, it is on your phone, you’ll  have it with you wherever you go.  You just have to decide whether or not it is worth the cost to you.

aSleep ($0.99) – iTunes link

Description:
This is a program that plays ambient sounds in order to relax you and/or help you fall asleep. It has about 50 different sounds and has a timer.

Benefits:

1. It has some nice soothing sounds, such as rain, forest and beach with seagulls.
2. The timer is nice, so that you don’t drain your battery while you fall asleep.

Drawbacks:

1. It has got a lot of bizarre noises that probably won’t help you sleep, such as, ferry fog horn , helicopter, tennis and aliens. So, only a few of those approximately 50 sounds will help soothe you.

Conclusion:
It is a decent program for playing some soothing sounds and you’ll probably enjoy it. For only $0.99 you really can’t go wrong. Is it the best ambient noise app in the iTunes store? I’m not really sure. White Noise is also in the app store and is more popular but after spending $0.99 for this one and it being good enough, I couldn’t see spending $0.99 again for that one as well.

That is just a few of the many health apps available at the iTunes Store that can help make being healthy easier for busy people and maybe a little more fun! Enjoy your iPhone while improving your health.

I end the show by addressing some questions from Beth from NY and HR Meadors from Seattle.

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some nice exposure and can help me get more listeners. Thanks for listening everyone!

Next, I move on to talking about the importance of eating breakfast.  Since you are busy, I give you six tips to make your mornings easier, so that you are able to include breakfast in your morning routine.

I end the show with a comment from Dave and a mention of my guest post on Mark Salinas’ Healthy Living Today website.

Getting the body that you want isn’t something that can be done in 30 minutes a day or even an hour. Most people think that they are done once the workout is over. That’s just not true.

Working out is an important part of being healthy. However, there are three other key components to getting and maintaining a healthy body.

First piece of the puzzle: Eat right.
Eating right doesn’t mean not eating. It means eating the right foods, in the right portions and at the right times.

Eat throughout the day. Always have healthy foods available for snacks. Having healthy snacks around when you’re hungry can prevent overeating at meal times due to feelings of “starvation.” Also, when hunger strikes, you won’t grab a candy bar from the vending machine, because you have a healthy alternative.

Don’t skip breakfast. Breakfast is the most important meal of the day because the body is in fasting mode when you wake up. Your body will burn less calories until you eat, or “break your fast.” So, by not breaking your fast shortly after waking up, you lose the opportunity to burn more calories in the early hours of the day.

Don’t take this as an excuse to eat bacon, eggs, and pancakes every morning. While you may have started your engine early, you’d  be drowning it with more fuel than you can easily burn. So, eat a reasonably sized, healthy breakfast.

Second piece of the puzzle: Relax.
If you feel stress building up in your life, take action to dispel it.  Allow yourself the opportunity to relax.

Chronic stress is harmful to our bodies.  It can weaken our immune system and upset the normal balance in our life. Prolonged stress has been linked to  heart disease, certain types of cancer, depression, poor sleeping habits, poor eating habits, anxiety and headaches. It is hard to be healthy when you are chronically stressed.

Take a time out, if you feel stress building. If stress is building up too high, take a short break. During that break put aside whatever issues are causing the stress. Instead, do something that relaxes you. That could be as simple as going for a walk, listening to your iPod, or meditating.  If that doesn’t work, you could try talking to someone sympathetic. The act of sharing often helps to relieve stress.

Third piece of the puzzle: Get enough sleep.
There are four reasons why sleep is important in conjunction with being healthy.

Physical Recovery. If you’re exercising correctly, your muscles gets pushed to the limits of what they are capable of. This produces soreness. While you’re sleeping, the muscles do most of their repairs and make you stronger. These new stronger muscles burn more calories. So, getting an inadequate amount of sleep means that you won’t receive the full benefit from your workout.

Mental Recovery. In order for your brain to be functioning at its peak capacity, you need to get sufficient sleep. Without adequate sleep memory and judgment are impaired.

Preventing a Weakened Immune System. Inadequate sleep suppresses your immune system. That means you’ll get sick more often, you’ll recover slower and feel worse while you’re sick.  Not only does that make you miserable, but it makes it difficult to eat properly or get exercise.

Prevent Disease.  Getting an insufficient amount of sleep has been linked to increased chance of high blood pressure, diabetes, depression or other anxiety disorders according to the Mayo Clinic. Inadequate sleep could also double the chances of becoming obese according to ScienceDaily.com.

So, get enough sleep because it is essential to being healthy. Plus it will help you to get the full benefits of those workouts you put in.

The bottom line, is that being healthy involves more than just working out. You can’t  neglect eating healthy, managing stress or getting sufficient sleep. If you do, the one hour a day you work out will be undone by the other twenty-three.

I end the show by addressing some questions from Kimberly from Oregon, Rednikki from California and Kim from Michigan.

The Health Matters Show is a great podcast for people suffering from Fibromyalgia or Chronic Fatigue Syndrome. The host, Cinda Crawford, is dedicated to finding answers about healing Fibromyalgia and Chronic Fatigue Syndrome. Twenty years ago she was diagnosed with Fibromyalgia and Chronic Fatigue Syndrome and ended up bedridden. Through research and lots of trial and error, she discovered a way to get better and is now quite healthy. Today she works as a “mind body spirit” health practitioner and helps people get well. To find out more about her story please check out her website healthmatters.com.

Next, I move on to talking about the negative effects of consuming too much salt in your diet.  I also give a few tips on how you can decrease the amount of sodium in your food. I reference an article from www.mayoclinic.com.

I end the show by discussing how the coffee french press can actually raise your bad cholesterol (LDL) and how a drip coffee maker might be the better choice for your health. I reference an article from www.lime.com.

Then I head into the meat of the show by talking about whether sunscreens actually protect us from harmful UV radiation. I reference articles from Wikipedia, Environmental Working Group and lawsuitsearch.com.

After that I go into discussing the importance of food journals for individuals looking to lose weight and/or incorporate healthier eating habits.  Food journals are tools that help you make a habit of thinking about what you eat before you eat it.

I end the show by discussing how smoking adversely affects your health.  To illustrate my point, I mention some smoking statistics that I found on hubpages.com and quitsmoking.com.

Then I head into the meat of the show and discuss a new popular fad diet, called the Flat Belly Diet. This diet was created by the editors of Prevention Magazine. I cover an article from medicine.net that discusses the advantages and disadvantages of this diet.

Finally, I end the show by analyzing an article from webmd.com that looks at ways to lose belly fat.

In the second portion, I discuss the effectiveness of diet pills.  I reference an article from msnbc.com that covers diet pills.

After that, I discuss a very interesting article from msnbc.com called the “Secret to Long Life”. I talk about how having a healthy lifestyle increases your chances of having a long life.

Finally, I end the show with six tips about exercising in hot weather from a health.yahoo.com article.