Photo by Kaiban on Flickr

Hemorrhoids are pretty hard to take sitting down or even standing up. With the majority of our workforce behind desks for hours on end, hemorrhoids cause quite a problem in the lives of millions of people every year. Yet hemorrhoids are for the most part an ailment we can avoid if we alter our eating habits and drink more water. Even if it’s too late and you’re suffering from a bad case of hemorrhoids, there are a few measures you can take that can alleviate the agony.

Prevention

1. Drink Up - Your bodily systems are mainly waterways. Your digestive tract is certainly no exception, so drinking lots of water helps everything run a lot smoother if traffic is stopped up. Juicy fruits and vegetables do the trick, too.
2. Fiber, Fiber, Fiber - This preventative measure is so obvious they even tell you about it in hemorrhoid treatment commercials. Fiber is essentially water-absorbing organic matter the body can’t digest, which when eaten, result in softer stool which can more easily be expelled. Foods high in fiber include whole wheat, rye, rice, beans, lentils, carrots, eggplant, cabbage, corn, lettuce, apples, oranges, apricots and raisins.
3. Take ‘Er Easy - If you have a couple rough rides ahead, don’t press the issue. Straining hard stool out from your body causes blood vessels to rupture around the anus, which can lead to hemorrhoids. Start drinking lots of water and have patience. Avoiding excessive straining is the best way to avoid getting hemorrhoids.

Remedy

1. Cushion Your Tush - Once you have hemorrhoids, it’s simply a matter of containing the damage and easing the pain. If you are seated for the majority of your week, you should purchase a donut cushion to sit on. This will keep pressure off the troubled area.
2. Rinse Don’t Rub - This is probably the biggest adjustment hemorrhoid sufferers are forced to make, but you should really avoid wiping your anus after a bowel movement. Using a bidet would be optimum, but since they’re few and far between in this country try hopping in the shower, if possible. If a shower isn’t possible, wipe with a damp disposable cloth.
3. Sitz On It - If you’re plagued with hemorrhoids, you should attempt a Sitz bath after every bowel movement, if possible. It’s essentially a low-volume warm water bath the sufferer sits in for ten to fifteen minutes. This relieves the pain and reduces any recurring inflammation.

Battling hemorrhoids takes foresight and patience. Eat the right foods and drink lots of water if you’re at high risk of getting hemorrhoids. And if they show up, be prepared to adjust your daily routine . If you stick with your new routine, you’ll be sitting pretty again in no time.

This is a guest post by Jessica Wagner, a freelancer writer from San Diego, CA.

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.

Photo by Bev Sykes via Flickr

Gary had been constipated for the past few weeks, always straining during his bowel movements. He was so frustrated and uncomfortable. Then a few days ago he noticed bright red blood on his stool. Concerned, Gary rushed to his doctor who told him that he had hemorrhoids.

Gary can take some comfort in knowing that hemorrhoids are actually very common. Almost half of people will have had hemorrhoids at some point by age 50.

What is a hemorrhoid?
Some people think that a hemorrhoid is a growth, but it is actually an inflammation of veins and enlargement of the natural tissue in the area of the anus. Hemorrhoids can exist either outside or inside the rectum. Those outside the rectum usually cause more pain.

Hemorrhoids are usually caused by excessive pressure on the veins in the anal or pelvic area with constipation and straining during bowel movements being the most common cause. However, pregnant females can develop hemorrhoids as well due to the increased pressure on the blood vessels in the pelvic area. Also, genetics and obesity may also play a role in hemorrhoids.

While hemorrhoids can be painful, they aren’t something to be afraid of. They usually are not dangerous or life threatening and most will go away within a few days.

How do I know if I have one?
One of the most common symptoms of a hemorrhoid is a small amount of bright red blood on the stool or toilet paper. Itching, discomfort, painful swelling, a hard lump around the anus or leakage of feces are other potential symptoms.

How can I prevent hemorrhoids?
Fortunately, there are many steps you can take to prevent hemorrhoids. The key is to keep stools soft, so that they pass easily without straining. Here are 7 suggestions to help with that:

1. Increase your fiber: Eat fruits, vegetables and whole grains to increase fecal bulk and soften stools. That will help reduce constipation and straining.
2. Increase your fluids: Drink at least 6-8 glasses of fluid to help keep your stools soft and easy to pass.
3. Exercise regularly: Being active can reduce the pressure on your veins that can occur with prolonged sitting and standing.
4. Avoid prolonged sitting: Change positions on a regular basis to relieve excess pressure on the veins of the anus.  If you have a sedentary job, stand up periodically and move around.
5. Avoid rough toilet paper: If you are prone to hemorrhoids or have them, gently clean yourself and maybe use wet paper or premoistened wipes.
6. Don’t ignore the urge: If you don’t act on the urge, it may go away and the stools might become dry and hard making you strain when you try to pass them later.
7. Keep clean: Personal hygiene can reduce skin irritation. So, make sure to bathe or shower often to keep the area clean.

What if I get a hemorrhoid?
If you do develop a hemorrhoid, there are many treatments you can try. First off, if you’re sure it is a hemorrhoid, keep up with the steps above. You can also try a warm sitz bath. They are available at your local drug store. They fit over the toilet and hold warm water that you can sit in for 10-20 minutes to ease the pain.

If those steps don’t help after a few days, seek medical advice. Especially, if you notice blood in your stools. You can’t assume bleeding is merely due to hemorrhoids. In some cases, bleeding may be a symptom of a more serious medical issue.

The bottom line:
If you get a hemorrhoid, you are not alone. While they can be painful, they are not dangerous and most will disappear in a few days with proper home treatment. And luckily with a few simple lifestyle changes you should be able to prevent them from recurring. Isn’t that a relief?

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 renjith krishnan via freedigitalphotos

We all visit the doctor at some point in our lives, no matter how well we care for our health, whether it be for a check-up or to treat a medical condition.  When we do go, having a positive experience is very important for obtaining the best treatment possible.  Unfortunately, when many people need to choose a doctor, they are unsure how to select the right one.  So, they often just pick the closest one that takes their insurance and is accepting new patients.  And once they’ve selected a doctor, they don’t know how to take an active role in their own healthcare.  Neither that patient selection process nor that passive relationship with the doctor is optimal.  So, today I’ll discuss some considerations when selecting a health care practitioner, how to improve communication and when to seek a second opinion.

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

The video podcast for this week is:

1. Traveling, Eating & Staying Healthy

The blog posts for this week are:

1. Study: Ditching & Keeping Off the Abdominal Fat
2. Holiday at the Office: Fight the Feeding Frenzy!

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 Danilo Rizzuti via freedigitalphotos.net

Pamela was not looking forward to heading back to the office after Thanksgiving.  It wasn’t the work or the coworkers.  She loved them.  It was the 10 pounds that she was convinced she gained last year from eating the holiday treats at the office.  She had always had problems with sweets and her weight.  This year she had finally lost 25 pounds.  It was an amazing accomplishment for her and she was afraid that the holidays treats at the office woukd get the best of her again. She had worked so hard to lose each and every pound.  The last thing she wanted was to gain any of them back.

Like Pamela, many people find it challenging to stick to a healthy eating plan when co-workers or clients are constantly bringing holiday treats.  Don’t fear though because even though holiday treats like chocolates, cookies, candies and cakes might tempt you, there are some tricks to help you resist.

How can I resist the holiday treats?
Here are 4 things you can do to take control of the holiday treat situation:

1. Plan ahead: Bring healthy snacks to work, such as fresh fruit or veggies and eat them when you get hungry. You will be less likely to binge on unhealthy treats when you are not hungry.
2. Start a healthy trend: Bring fruit or hummus with veggies to the office instead of baked goods. You would be surprised how many people find the opportunity to eat something healthier refreshing.  Other people might even follow suit and bring healthy treats to work as well.
3. Out of site, out of mind: If you can, place the holiday treats out of your sight.  If you don’t see them, you will be less tempted by them.
4. Say no to food pushers: No matter how hard your co-workers try to make you feel guilty for not eating the sweets they brought, stay strong.  Don’t let them tempt you or make you feel guilty about eating healthy.  Just politely say “No, thank you,” and walk away from the situation.

The bottom line:
You should not let the holidays destroy the healthy diet you have worked so hard to maintain. With a little planning you can eat healthy this season.  And remember it is okay to indulge in a treat, occasionally.  You don’t let the holidays make you lose control.  Moderation is the key during the holidays, just as it is all year round.

Since I’m passionate about health and I love traveling, I want to make sure you’re healthy when you travel, so that you can get the most out of your vacation.  So, in this episode I will go over what you should eat and drink when traveling to a foreign country, especially when you are in a rural or undeveloped area.

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

References used while researching this show are The New Wellness Encylopedia, independenttraveler.com and worldworx.tv.

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 Hape Gera via Flickr

As you all know, today’s fast paced world can be very stressful.  It pulls us in a million and one directions, and we’re always rushing to meet an unending string of deadlines and the expectations placed on us by our employers, friends and even our families.  I know that it can often be hard not to get anxious or stressed.  As if it wasn’t bad enough that all that pressure is zero fun, on top of that, chronic stress negatively impacts our overall health.  It can lead to sleep problems, depression, anxiety, chest pain, high blood pressure, burnout, the inability to enjoy life, etc.  That is why it is important to minimize stress whenever possible.  Because we’re all striving for a contented life, where we’re happy, healthy and free of chronic stress, aren’t we?

So, what should you do if your days are consistently stressful?  Well, the first thing you need to do is learn to manage your stress.  One excellent way to do that is through meditation.  Meditation helps to dissipate tension and bring a sense of calm and inner peace.  Since meditation is such a useful tool for managing stress, I am dedicating this show to the practice of Meditation.  I’ll cover what meditation is, its benefits and some tips on how you can start meditating on your own.

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

The video podcast for this week is:

1. Being Healthy While Eating Out

The blog posts for this week are:

1. Study: More Protein, More Muscle?
2. Don’t Neglect Your Nails!

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 nightrose via Flickr

Lucy noticed that her nails did not look as good as they had before she started surfing. They had a lot more white spots than before. Was she sick? Her friend Tammy always said that nails were an indicator of good health. Maybe she had a vitamin or mineral deficiency? Did she need see a doctor?

To some extent, Lucy’s friend was right. Strong, healthy fingernails can be a sign of good health. But Lucy shouldn’t get too worried. Some changes in the color or appearance of nails are not signals of a health issue. Some common nail conditions are harmless.

What nail conditions are harmless?
Fingernails are composed of hardened protein called keratin, which is also found in hair and skin. And they can reveal quite a bit about your health. However, there are some nail conditions that, for the most part, are considered insignificant and nothing to worry about, such as:

1. Brittleness: This is weakness that causes nails to break easily. Often this can be caused by something as simple as frequent immersion in soapy water or the nails becoming overly dry. Like dry skin it can get worse during the winter.
2. Vertical ridges: Vertical ridges are quite common and can become more pronounced with age.
3. White spots: White spots are usually the result of a minor injury to the nail, not of a vitamin or mineral deficiency. They will disappear as the nail grows out.

However, other nail conditions, such as yellow discoloration, separation of a nail from the nail bed or indentations that run across the nails could indicate a health problem. So, if you notice any persistent change in the texture, shape or color of your nail it is probably time to seek medical advice. However, the doctor won’t be able to diagnose solely by looking at your nails, he/she will have to run other tests to determine exactly what is going on.

How can keep I my nails healthy?
If you want your nails to be healthy and look their best, you can’t neglect or abuse them. Here are 7 basic tips to keep your nails healthy.

1. Maintain your nails: Perform routine nail maintenance. Trim your fingernails and clean under the nails on a regular basis. When you do, use the appropriate device, such as sharp manicure scissors or clippers and an emery board to smooth any sharp edges.
2. Wear gloves: To prevent brittleness, wear rubber gloves when washing dishes or using harsh chemicals, such as when cleaning. And wear warm gloves when going outside during the winter.
3. Don’t bite your nails: Over time, nail biting damages the nail bed (the skin beneath the nail).
4. Don’t pick or remove cuticles: That can allow bacteria or fungi to enter, possibly leading to infection.
5. Don’t pull off hangnails: Hangnails are the small strips of skin that peel away from the cuticle. They can be painful, especially when they get caught on stuff. They are usually the result of dry skin or nail biting. So, use a good hand lotion around the cuticle daily and avoid nail biting to prevent hangnails. And if you get them, cut off the loose skin with manicured scissors. Tearing them off can lead to more hangnails, more pain and possibly infection. Moisturize your nails: Like skin, nails can get dry, so it is important to moisturize both nails and cuticles on a regular basis.
6. Limit use of nail polish remover: Nail polish remover is very drying to nails and cuticles and should be used as sparingly and infrequently as possible. Try not to remove nail polish daily. Instead make repairs by applying more nail polish.
7. Avoid certain nail hardeners: Avoid nail hardeners that contain toluene-sulfonamide formaldehyde resin. This chemical can produce a rash on the fingers or around the eyes. Look for a hypoallergenic enamel that is free of this chemical instead.

The bottom line:
Not all nail conditions are a sign of illness. Some are actually harmless, but with good nail care you can keep your nails looking their best. So, spend a little time taking care of your nails and you will reap the rewards of strong, healthy looking nails!

So, since most people enjoy eating out, but struggle to be healthy while doing it, I’m dedicating not only this show, but 12 more shows to what foods to choose and what foods to avoid when dining out at certain types of restaurants. A new “Being Healthy While Eating Out” show will come out monthly for a year.  Each episode will be released on the 4th Sunday of each month. This episode will focus on general tips that will help you to eat healthy no matter what cuisine you will be enjoying.

Announcement: Being Healthy for Busy People, my audio show, 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!

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

References used while researching this show are The New Wellness Encylopedia, American Heart Association and NPD Group.

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!

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“Would you like bottled water or tap water, sir?” the waiter asked.

“Bottled would be great,” James answered.  Frankly, he was surprised there would be any question about which he would choose.  Everyone knew that tap water was poison, didn’t they?  “Do you have Evian?”

“Of course, sir. I’ll bring that right out.” The waiter smiled and walked to the kitchen as James continued to peruse the menu.  So many great dishes to choose from.  This was going to be a great meal.

Conversations like this one are quite common at restaurants around the country.  In many cases, the restaurant patron feels the same way as James did.  That begs an important question.  Is James right about tap water being poison?

Is bottled water healthier than tap?
Bottled water is one of the fastest growing segments of the beverage industry, but there are still some questions about whether bottled water is healthier than tap water.  In the United States, tap water is strictly regulated by the Environmental Protection Agency (EPA).  If you question the quality of your municipality’s water, contact them and they will provide you with the latest report on your area’s water quality.  If your area’s water meets the EPA’s standards, you know that you are drinking water that has has been treated for certain bacteria, chemicals and other contaminants, has been tested often and that it falls within strict water treatment parameters.  Bottled water, on the other hand, is regulated by the Food and Drug Administration (FDA), which is less strict than the EPA and requires less testing.

That difference in the stringency of regulations is enough to bring the superiority of bottled water over tap water into question.  In some cases, bottled water companies just bottle tap water into plastic bottles and sell it.  You wouldn’t expect much of a health advantage from that.  Supporting that position, some studies are showing that there is no significant health difference between tap and bottled water and, in some cases, bottled water even contains levels of potentially harmful contaminants that are not allowed in tap water. Worse yet, some bottled waters were found to have been processed and bottled under conditions that resulted in the bottled water having a higher bacteria count than tap water.

So, without any definite health benefits, bottled water comes with a higher price tag with nothing to recommend it, except possibly better flavor or convenience.  That means that if either price or health benefits are an important factor and straight tap water or a regular bottled water are your options, sticking to tap water is probably the way to go.  I don’t want to overstate things though because there are some places in the country where the water has been tested and shown to have unhealthy levels of contaminants.  In those cases, buying the right bottled water might be a healthier option.

The bottom line:
It is important to know what the source of your water is and how it is processed to make an educated decision on what water is the healthiest for you and your family to drink.  For the most part, at least in most of the industrialized world, tap water from a municipal system undergoes stringent treatment processes to make it drinkable and safe.  And many studies show that tap water is safer and healthier than many bottled waters.  So, before spending money on bottled water, do your research and know what you are getting for your money.

So, today I’m going to share the health benefits of olive oil that led me to fall in love with it and use it in so many of the dishes I prepare.  I’ll also cover some important tips I learned in regards to choosing and storing olive oil.  And of course, the show wouldn’t be complete if I didn’t mention a couple tasty ways that you can add a little more olive oil to your diet.

Announcement: Being Healthy for Busy People, my audio show, 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!

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

References used while researching this show are WHfoods and Wikipedia.

Photo by diongillard via Flickr

Over the past few years, Karen transitioned from an unhealthy diet to a much healthier one.  These days, she felt much less fatigued and much happier.  She was so happy with the results that she was determined to keep studying up on health, in order to make better and better food choices.  So, when she read that blueberries were among the fruits with the highest antioxidant levels, she immediately went out and bought some fresh blueberries.  The next morning she topped her cereal with fresh blueberries, proud that she was taking one more positive step for her health.

Blueberries are definitely a fruit worth eating.  What Karen may not realize is that what you eat blueberries with may play a role in how much of the antioxidants you receive from them.

Study:
Scientists from the National Institute of Research for Diet and Nutrition in Rome, Italy were interested in finding out what happens to the antioxidant activity of blueberries when milk is consumed with them.  The study involved eleven healthy participants who were asked to consume either 200g of blueberries with 200ml of water or 200g of blueberries with 200ml of whole milk.  Blood samples were collected prior to consumption and at one, two and five hours post consumption.  After studying the samples, the scientists concluded that the antioxidant activity of blueberries was impaired significantly when milk was ingested.

What does this mean?
This means that if you want to get the most health benefits from eating blueberries, you probably do not want to include them in any cereal or meal that includes milk.  In this small study, the antioxidant activity of blueberries was reduced substantially when milk was involved.  So, please continue enjoying this super fruit, just not with milk!

Source: National Institute of Research for Diet and Nutrition (via PubMed)

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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!

Photo by Plat via Flickr

Many people are familiar with Popeye the Sailor, a popular fist fighting cartoon character of the 1920′s through 1960′s.  Popeye sure knew what was good for him!  Just before a brawl he would down a whole can of spinach to give him super strength and ensure his victory.  It never disappointed.  Every time Popeye ate his spinach, he won.

In the United States, this spinach-loving cartoon character did a lot to popularize and increase demand for spinach. Manufacturers saw about a 30% increase in sales thanks to Popeye.  But does spinach actually make you stronger?

What are the health benefits of spinach?
Spinach will not give you temporary super strength like Popeye.  Nevertheless, it is a nutritional powerhouse worthy of inclusion in your diet.  Spinach is a dark leafy green vegetable that is rich in vitamins A, C, E and K, manganese, iron, folate, riboflavin and potassium.  Plus, it is a good source of dietary fiber and a potent source of antioxidants.

Eating spinach provides many health benefits.  It may decrease your risk of osteoporosis, cataracts, macular degeneration, heart disease and certain cancers, such as colon, ovarian and prostate cancer.  Plus, it helps to promote eyesight and gastrointestinal health and boosts energy levels.

Do I have to eat cold spinach out of a can like Popeye?
Spinach is available all year round at most major supermarkets and can be eaten in raw or cooked form.  Here are 6 suggestions that are tastier than Popeye’s cold spinach from a can recipe:

1. Salad: Add fresh, raw spinach to other leafy greens or even on its own with a little pressed garlic, pepper, red wine vinegar and olive oil for a delicious salad. (Coincidence that Popeye’s girlfriend’s name was Olive Oil?  I think not.  The two go great together, both in recipes and in the cartoon.)
2. Pasta: Add steamed chopped spinach to lasagna or any other pasta recipe that you enjoy.  It will not only improve the taste, but also the nutrient profile of this comfort food.
3. Dip: Make a spinach dip and eat it with your favorite crunchy raw vegetables or with whole grain crackers.
4. Omelet: Add spinach to your favorite omelet recipe.
5. Side dish: Add a little nutmeg and olive oil to steamed spinach and have it with dinner.  (There’s that olive oil again.  In this case it tastes great, plus the fat in olive oil makes the body more able to absorb the vitamin E in the spinach.)
6. Sandwich: Instead of using lettuce, put some spinach in your sandwich.

The bottom line:
Spinach is a highly nutritious food that has Popeye’s seal of approval and mine as well.  So, if you don’t eat it already, you should.  And if your kids don’t like it, maybe Popeye can convince them.  If you want to be healthy, it is a great choice because it tastes great and packs a healthy punch.  Just not the kind of punch that Popeye made it famous for.

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.

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The flu season has arrived and H1N1 is in full bloom. Everywhere we turn, we hear about someone infected with “swine” flu.  Plus, the CDC is stating that the number of flu related hospitalizations and deaths is higher than normal for this time of year.

Hopefully, you aren’t among those diagnosed with H1N1. If you are though, what should you do?  Well, you should follow your doctor’s instructions of course, but it is always good to understand your treatment options. Currently, there are two antiviral medications that are active against H1N1 and are used to treat those who have been diagnosed with (or are strongly suspected of having) this infection.  They are oseltamivir, known as Tamiflu and zanamivir, known as Relenza.  When used for treating infection, these medications are usually administered twice a day for five days.  They do not immediately relieve symptoms, but usually shorten the duration of symptoms by approximately one day, on average.  Not an amazingly quick cure, but scientists at multiple research facilities are collaborating to find a better drug to treat swine flu strains.

Study:
In fact, a collaboration of researchers from the University of Alabama Birmingham, Adamas Pharmaceuticals, the United States Naval Health Research Center in San Diego, Utah State University in Logan, and the Amsterdam Medical Center in the Netherlands may be coming closer to finding a drug that is more effective in treating H1N1 than what is currently in use.  A triple combo drug, consisting of oseltamivir (Tamiflu), amantadine (Symmetrel) and ribavirin are showing promising results in test tubes for stopping flu virus replication for not only H1N1, but also seasonal flus, H3N2 seasonal flu and H5N1 avian flu.  Plus, it may address the drug resistance H1N1 has to Tamiflu.  Researchers are excited about the laboratory findings and are taking their research to the next level with human studies currently underway.

What does this mean?
This experimental three drug combo may be the ideal antiviral drug that will be used to treat serious flu cases in the future.  That doesn’t mean that you’ll be able to pop a pill and be better the next day.  However, people getting well faster will mean that they will infect less people, so less people will get sick, spend time in hospitals and possibly die.  While the work in the laboratory seems very promising though, only time will tell if if this drug combination is as effective in humans.  We’ll just have to wait and see!

Source: University of Alabama at Birmingham (via ScienceDaily)

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 Rhett Sutphin via Flickr

Thanksgiving is just around the corner and many Americans are looking forward to a feast.  There will be tables laden with turkey, cranberry sauce, stuffing, gravy, sweet potatoes, yams, mashed potatoes, bread, salads, vegetables, and various pies.  Sounds great, doesn’t it?  What most people are not looking forward to is the sleepiness that follows the meal, which they blame the tryptophan in the turkey for.  But is turkey really to blame?

What is tryptophan?
Tryptophan is an essential amino acid, which means that we have to get it from plant or animal sources because our bodies don’t naturally produce it.  Tryptophan plays an important role in the production of serotonin, which leads to calmness and can make you sleepy.  Tryptophan is also an important factor in the production of niacin, a B vitamin.  And turkey contains tryptophan, which is why it has gotten a bad rap for making people tired.  But other foods, such as chicken, egg whites, cheese, sunflower seeds, some fish, soybeans and pork chops have as much or more tryptophan as turkey and you don’t see people blaming those foods when they feel tired.

Does eating turkey cause fatigue?
Even though tryptophan is present in turkey, it is not the cause of the sedative effect that we feel after eating Thanksgiving dinner.  In order for tryptophan to make you sleepy, you have to consume it on an empty stomach without consuming any other protein.  Besides, the amount of turkey eaten during Thanksgiving is generally too small to have any appreciable effect.  Scientists now believe that it is actually the eating of a heavy meal that is rich in carbohydrates that causes the tiredness, not the turkey.  Of course, any alcohol that is consumed with the meal only adds to that effect.

What can you do to be less tired?
If you decide that you would rather skip the after meal stupor this year, here are 3 things you can do to prevent that lethargic feeling:

1. Don’t overeat: When you overeat, you will feel more lethargic because blood is diverted to your digestive system from other organ systems, making you fatigued.  After all, it takes a lot of energy to digest a large meal.
2. Limit carbohydrates: Meals that are heavy in carbohydrates trigger an insulin effect, making you tired.
3. Limit fats: High fat foods take more energy to digest, requiring extra blood to be diverted to the digestive system, leaving less energy for other bodily functions, resulting in lower energy levels.
4. Limit or avoid alcohol: Alcohol makes you more lethargic because it is a central nervous system depressant.

The bottom line:
The tryptophan in turkey has been blamed for causing the after dinner fatigue on Thanksgiving day, but the blame needs to be redirected to the true cause: overeating and too many carbohydrates and fats.  So, if you don’t want to feel the overwhelming need to take a nap after the big meal this year, eat a more balanced meal that is not too high in carbohydrates or fats.  And do not overeat or drink too much alcohol.  If you follow this simple formula, you may make it through the Thanksgiving festivities without passing out on the couch after the meal.

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

References used while researching this show are The New Wellness Encyclopedia and whfoods.com.

Photo by The ChainMaille Lady via Flickr

The osteoarthritis in Betty’s hands got worse every year.  Her hands had become so stiff and painful that picking up her cup of coffee in the morning was becoming difficult.  It was so bad that when a distributor came to her door selling magnetic bracelets to cure arthritis, she bought one without even questioning if there was any scientific evidence behind the claims.  At that point she was willing to try anything that promised pain relief.

Magnetic and copper bracelets have become popular products used by many to manage the pain of chronic musculoskeletal issues, such as osteoarthritis.  In fact, worldwide sales of therapeutic devices incorporating permanent magnets is estimated at $4 billion.  But do they really work?  Well a study coming out of the University of York is raising some doubts on the effectiveness of magnetic and copper therapy.

Study:
Researchers in the Department of Health Sciences at the University of York performed a randomized, controlled study that involved 45 individuals who were diagnosed with osteoarthritis.  During the 16 week study, each participant wore four devices in random order: two wrist straps with differing levels of magnetism, a demagnetized wrist strap and a copper bracelet.  At the end of the trial, no significant difference was seen between the different bracelets in relation to treating pain, stiffness or function.  Essentially, the study concluded that wearing a placebo wrist strap was just as effective as wearing a strap that had copper or magnets in it.

What does this mean?
This study claims that the pain relief people claim wearing copper and magnetic wrist straps brings may merely be a placebo effect.  Sometimes, believing that something will work, will actually make someone feel better.  Also, it may be that magnets are employed when pain is at its worst.  Then when the pain eases for other reasons, the benefit is incorrectly attributed to the copper or magnets.  So, you might not want to spend a lot of money on magnetic or copper products.  If it is a placebo that you are buying, a cheap one will do just as well.

Source: Complementary Therapies in Medicine, 2009; DOI: 10.1016

Photo by D Sharon Pruitt via Flickr

It is normal to occasionally feel sad or unhappy with a situation.  Life can be stressful and overwhelming at times and can lead people to feel sad.  Things like breakups, losing a job, getting a pay cut, having an argument with a friend or spouse are all examples of things that can bring on sadness, pain or grief. However, these negative emotions usually fade with time.  But with depression, those feelings can linger for weeks, months or even years and are more intense than just the normal blues.

Depression is not uncommon though.  It is estimated that about 12 million adults suffer from depression in the United States alone.  That is quite a few people affected.  So, today I will go over how depression is different from normal sadness, what symptoms to watch for, the different types of depression, who is at risk and ways to prevent and cope with depression.

Some references I used while researching this show are the Mayo Clinic, MedicineNet.com and kidshealth.org.

The video podcast for this week is:

1. Laughter Is Contagious, But In A Good Way!

The blog posts for this week are:

1. Study: Coffee and Tea May Lower Risk of Type 2 Diabetes
2. Diabetes Awareness Month: Exercise to Control Those Sugars!

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!

To commemorate what I consider a fun occasion full of costumes, trick or treating and for those that enjoy it, scary movies; I’m dedicating this show to something fun, happy and pleasurable.  And since this is a family friendly podcast, I am talking about the pure joy of laughing.  So, today my goal is to convince you that you need to laugh more and give you tips on how to bring more laughter into your life.

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

References used while researching this show are about.com and helpguide.org.

Photo by OiMax via Flickr

Megan’s family has a history of type 2 diabetes.  Her mom, dad, older sister and aunt all have it and the doctors even said that the diabetes had contributed to both her father’s heart attack and her aunt’s nerve damage.  That was more than enough to scare Megan into learning as much about diabetes as possible in order to avoid getting it herself.  No matter how busy she got, she was making sure her health was her number one priority.

For people like Megan that are trying to reduce their risk of type 2 diabetes, a new study coming out of the Netherlands may be of great interest.

Study:
Scientists from Julius Centre for Health Sciences and Primary Care looked at how consumption of coffee and tea may impact the risk of type 2 diabetes.  They sent out a food-frequency questionnaire to 40,011 participants to assess coffee and tea consumption and other lifestyle and dietary factors, with an average follow up time of 10 years.  The scientists also examined blood pressure, caffeine, magnesium and potassium as possible contributing factors.  What they found out was that daily consumption of at least 3 cups of coffee and/or tea reduced the risk of type 2 diabetes by approximately 42%.  However, there was no association found with blood pressure, magnesium, potassium and caffeine.

What does this mean?
This means that drinking at least 3 cups of coffee and/or tea daily may lower your risk of type 2 diabetes.  However, scientists are unsure what it was in the coffee or tea that caused this decreased risk.  So, yes more studies still need to be done.  But at least you will have one more reason to feel good about drinking your coffee or tea!

Source: Julius Centre for Health Sciences and Primary Care, University Medical Centre Utrecht, Netherlands, Diabetologia. 2009 Sep 1. (via PubMed)

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!

So, today my goal is to introduce you to this wonderful herbal, red tea that not only tastes heavenly, but is also very healthy to drink.  So, sit back and enjoy the show!

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

References used while researching this show are rooibos.com and Wikipedia.

Photo by Kossy@FINEDAYS via Flickr

Vacations can be a lot of fun, but if we have to fly long distances, the jet lag that comes along with the flight isn’t so fun.  So, today I decided to address jet lag and ways to prevent it prior to departure, during the flight and at your destination.  Because after all, we all want to feel our best while on vacation.

And don’t forget, the nominations for the 2009 Podcast Awards are still open! Nominations close on October 18th.  So, if you like this show, please head on over to podcastawards.com and nominate Being Healthy TV under the “Health/Fitness” category:

Podcast Name: Being Healthy for Busy People
Podcast URL: http://www.beinghealthy.tv/media/podcast/

Being a finalist will help bring more awareness to my podcast.  I greatly appreciate your time and nomination!

Some references I used while researching this show are medicinenet.com, Encyclopedia of Sports Medicine and Science and Wikipedia.

The video podcast for this week is:

1. Fresh vs. Frozen vs. Canned

The blog posts for this week are:

1. Study: High Fat Foods Make You Hungrier
2. Garlic May Ward Off More Than Vampires

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 lowjumpingfrog via Flickr

There are many myths, legends and rumors that have surrounded garlic over the centuries.  Most people have heard the fantastical claim that garlic wards against evil, such as demons and vampires.  There are also those that believe that garlic brings good luck.  Even though garlic does not have those powers, it does have the power to transform a bland meal or recipe into a savory, healthy culinary delight.

While garlic is mainly used as an herb or spice, it is actually a member of the onion family and is considered a vegetable.  In that capacity, it is a staple ingredient in many dishes around the world, but it is best known for its use in Mediterranean and Asian cuisines.

What are the health benefits of garlic?
Aside from the magical attributes that people have ascribed to it, garlic has been revered for its perceived medicinal properties since ancient times.  Physicians living in the Roman Empire and in ancient Egypt, China, India and Greece believed it cured a wide range of medical ailments.

The curative properties that these ancient civilizations believed garlic to hold have made it an interesting item of study for many scientists.  While some studies have shown promising results, not enough research has been done yet to make a definitive statement regarding garlic’s health benefits.  Some preliminary research, however, suggests that garlic may lower cholesterol, decrease the risk of cardiovascular disease, promote weight control and even decrease the risk of some cancers.  Studies have also shown that garlic may act as an anti-inflammatory, antibacterial and antiviral agent. More studies are needed though to determine if those preliminary results are correct.

The one area we are sure of is the nutritional content of garlic.  Garlic is an excellent source of manganese and a good source of vitamin B (B1 & B6), vitamin C, protein, phosphorus, selenium, calcium, potassium, iron and copper.

How do I choose and store garlic?
Choosing what garlic to eat is an important step in getting the most health benefits from it.  For the maximum flavor, freshness and nutritional benefits, garlic should be eaten fresh.  While garlic is still tasty in either powder or flake form, it provides less health benefits than if it is eaten fresh.

1. Choosing: Select heads of garlic that feel heavy, firm, plump and free of damp or soft spots.
2. Storing: Place fresh garlic in a container or uncovered in a cool, dark place away from heat and light.  That prevents sprouting and maximizes its freshness and flavor.

How can I include garlic in my diet?
Here are 3 ways you can include more garlic in your diet:

1. Main meals: Garlic is a great seasoning for most main dishes.  It is a tasty addition to steamed vegetables, especially sautéed spinach.  It is also wonderful in stir fry dishes.  Plus, pureed roasted garlic with olive oil can make a tasty mashed potatoes dish.
2. Sauces and soups: Garlic adds a nice, bold taste to sauces and soups.  I enjoy garlic when I make wine/tomato based sauces and also as an addition to vegetable soups.
3. Dips, spreads or dressings: Garlic is a wonderful addition to many dips and spreads.  My favorite is pureed fresh garlic in hummus.  Also, you can add pressed garlic to olive oil and use it as a dressing for your salad.

The bottom line:
Garlic may not ward off evil and bring good luck, but it will make a bland dish flavorful and potentially healthier.  So, add garlic to your meals and enjoy the bold and aromatic taste that it adds, not to mention the health benefits!

Happy Halloween, everyone!

This year when the kids ring your doorbell and sing “Trick or treat, smell my feet, give me something good to eat,” wouldn’t it be nice to give them something “good for them” to eat for a change? You know, instead of handing them junk food that has no nutritional value and can damage their health in the long run.

Halloween is a day where kids go door-to-door and receive a bunch of candy that is usually high in calories, saturated fat and sugar. Eating a bunch of these treats can be harmful to our kids’ health. This is an especially large problem with childhood obesity on the rise. Obesity is practically an epidemic among children in the United States. This is a serious issue, because overweight or obese kids will most likely turn out to be overweight or obese adults, putting them at greater risk of many medical conditions. So, you can do your part to combat obesity by giving children healthier treats this Halloween.

What should I give out for Halloween?
Halloween treats do not have to be unhealthy. There are a lot of healthier alternatives that you can give that aren’t as likely to get your house toilet-papered as the toothbrushes the dentist in my neighborhood used to give out. The kids will also probably enjoy them more than I enjoyed the Milk Duds that my neighbor seemed so fond of giving out. Here are 5 suggestions that you can try this year:

1. Raisins: You can give out small boxes of raisins. Not only are raisins tasty, but they are also a good source of dietary fiber and other essential vitamins and minerals.
2. Trail mix: These mixes are usually filled with a variety of nuts and dried fruits and tend to be a healthier alternative that has much less sugar and unhealthy fats than candy bars.
3. Fruit snacks: Kids love fruit snacks and they are much healthier than candy bars. Just make sure to purchase the ones that are made from real fruit and are trans fat free.
4. Lollipops: Trader Joe’s and Whole Foods both carry organic lollipops that contain no artificial flavors or colors. They are still made primarily of sugar, but at least they are healthier than a candy bar. They are fat free and have less calories, about 25 per lollipop.
5. Non-candy treats: School supplies and inexpensive toys make great treats. Mechanical pencils, colored pencils, balloons, crayons and party favor style toys are not that expensive. Plus, every kid loves little gifts, especially toys, and will enjoy them for much longer than a couple pieces of candy.

The bottom line:
Kids look forward to Halloween all year long. It is a fun time when they can dress up and walk door-to-door to get free treats. But let’s show kids that treats don’t have to be unhealthy to be fun. Let’s give them treats that are better for their health and make this Halloween a happier, healthier one for kids! They will thank you in the long run. And if you do it right, in the short run as well. Happy Halloween, everyone!

Podcast Name: Being Healthy TV
Podcast URL: http://www.beinghealthy.tv/media/videopodcast/

If you can spread the word about our podcast to others and they would like to nominate us as well, that would be even more appreciated.  Nominations close on October 18th.  Thanks for helping us make our dream a reality.  I greatly appreciate your time and nominations! Let’s get on with today’s show.

Do you have an apple or a pear shaped body?  Is it worse to be an apple or a pear?  Does body shape even matter?  What am I talking about?  Those are all wonderful questions.  Today, I’ll address all of those questions and give you some tips on how you can improve your health in regards to your body shape.

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

References used while researching this show are The New Wellness Encyclopedia, wisegeek.com and WebMD.

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 wishuponacupcake via Flickr

October is Breast Cancer Awareness Month in the United States.  That’s the month when we’re supposed to work to build awareness of breast cancer issues.  I take that responsibility very seriously because my mom was diagnosed with breast cancer when I was thirteen.  The time after she was diagnosed with cancer and was undergoing treatment was a trying time, but luckily it had a happy ending.  My mom is a breast cancer survivor.

Since my mom is such a strong woman, she quickly moved on with her life.  That’s why I stopped thinking about cancer until my dad was diagnosed with brain cancer when I was in my early twenties.  He was not as fortunate as my mom.  Despite treatment, he passed away three months after he was diagnosed.  At that moment, I again feared the word “cancer.” One family member developing cancer felt like a fluke, but two reminded me that anyone could develop cancer, especially if we do not take the right precautions.

That realization convinced me to research cancer to see what I could do to reduce my risk.  In my research, I found that diet was one of the most important factors that was within my control.  Many studies have shown that certain foods can play a significant role in preventing and fighting cancer.

What foods decrease cancer risk?
Foods are powerful tools for decreasing cancer risk and increasing the survival rate of those that develop cancer. According to the National Cancer Institute, about 35% of cancer deaths are preventable through proper diet.  So, if you want to lower your risk of breast cancer, develop and maintain healthy eating habits, such as eating a balanced diet with appropriate portion sizes.  Now if you want to move beyond the basics of eating healthy, here are 5 foods that you can add to your diet to further decrease your risk of cancer:

1. Cruciferous vegetables: Brussel sprouts, broccoli, cabbage, kale, cauliflower and bok choy are known for having a high concentration of phytochemicals, which can protect against cancer.
2. Fish abundant in omega-3 fatty acids: Many studies suggest that eating cold water fish that are high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel and halibut may reduce your risk of breast cancer.  That’s because the omega-3′s found in fish oils may impede the growth of breast cancer cells and reduce the production of compounds that promote cancer.
3. Berries: These fruits, especially raspberries and strawberries, are rich sources of ellagic acid, which is a phytochemical that some research shows may inhibit the spread of cancer.
4. Tomatoes: Some studies have suggested that several compounds in tomatoes, including lycopene, may stop the proliferation of cancer cells.
5. Flaxseed: These seeds have been linked in some studies to a reduced cancer risk.  That is probably because they are a good source of lignans, which act as antioxidants.

The bottom line:
Eating a healthy diet that is high in fiber, low in unhealthy fats and full of fruits and vegetables is key to decreasing your risk of breast cancer and many other cancers.  And if you include a few of the foods I mentioned, you might reduce your risk of developing cancer even further.  Being proactive can greatly reduce your risk of cancer and many other diseases.  So, do your part in the fight against cancer by making sure you and your family eat better!

References:
American Institute of Cancer Research
National Cancer Institute

This is a common question and the answer given has changed with time, making many people unsure which is the healthier choice.  Is it butter or is it margarine?  This episode will help you to decide before you are confronted with that choice again.  Because the last thing you want to do is spend so much time deciding which spread to use that your bread gets cold before you have a chance to eat it.

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

References used while researching this show are Mayo Clinic, American Heart Association and HealthCastle.com.

Photo by mira66 via Flickr

Many people blame their weight on genetics.  After all, maybe their father and/or mother suffer from obesity.  Plus, in the last few years the news media has covered how scientists have identified a gene that is linked to obesity, called the fat mass and obesity associated gene (FTO), or as some like to call it the “fat” gene.  It is a common gene, which has been shown to affect appetite and weight gain.

Some people look at their family trees and are pretty sure that they must have the fat gene and are most likely destined to be fat.  After all, who can beat genetics?  But a study out of Lund University in Sweden says that you have more control over your weight than you may think.

Study:
The researchers found that, when it comes to obesity, food choices play a bigger role than many people think.  In their research, they examined the FTO gene in relation to eating habits by carefully documenting the eating habits of FTO gene carriers via questionnaires, interviews and food diaries.  What they found out was that the participants that ate a high fat diet and had low physical activity were more susceptible to obesity.  Those that ate a low fat diet had lower occurrences of obesity even though they had the inherited risk.

What does this mean?
This means that even if someone has the FTO gene, they are not condemned to obesity.  Lifestyle factors, such as food choices and exercise play a significant role countering the FTO gene and determining body weight.  So, if you’re concerned that you might have the FTO gene, the best thing to do is eat a low fat diet and get regular exercise.  The “fat” gene just increases the chance of obesity, it doesn’t guarantee it.

Source: Journal of Clinical Nutrition, 2009, 27958 (via ScienceDaily)

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At different stages of our life calorie and nutritional needs change.  As we get older, we can’t eat the same way as we did when we were younger.  Since many people are not aware of how nutritional needs change with age, this episode is designed to shed some light on how nutritional needs change during the different stages of life.

1. Infancy through early childhood
2. Adolescence
3. Adulthood
4. Senior Years

Some references I used while researching this show are the New Wellness Encyclopedia and NutritionMd.

The video podcast for this week is:

1. Red, Red Wine

The blog posts for this week are:

1. Study: To Lose Weight, Watch When You Eat
2. Mattresses: Picking Out a Good Night’s Sleep

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!

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For the past few months, Neil slept poorly, tossing and turning to find a comfortable position, but always waking up stiff and achy.  He wasn’t sure why he slept so poorly.  He had never had any problems sleeping before. The answer eluded him until he went to Hawaii on vacation.  While he was there, he had his best night’s sleep in months.  That is when he realized that it must have been his mattress that was ruining his sleep.  His old mattress must no longer have been providing the support and comfort that he needed.  After all, it was 9 years old.

Neil was probably right.  On average, mattress sets are good for 7 years. After that, many stop providing the necessary comfort and support. Sleep is an essential part of our lives that greatly influences how we feel. When we don’t get enough of it, we neither function nor feel our best.  Plus, prolonged periods of poor sleep negatively impact both our physical and psychological health.  That is why sleeping on a good mattress set is crucial in both getting a good night’s rest and in caring for our health.

What makes up a mattress set?
When selecting a mattress set, there are 3 basic component choices that affect sleep quality:

1. Foundation or box spring: A hard platform that lies beneath the mattress, providing support and shock absorption, reducing the wear and tear on the mattress.  The most common choice is a box spring.
2. Mattress core: This is the core of a mattress.  It is very important because it provides support for the spine.  It can be constructed of foam, innersprings, natural fibers or water or air filled chambers.
3. Upholstery layers: These are foams or fibers that encase the mattress core, enhancing cushioning and providing surface comfort.

All 3 of these layers work together to provide the support and comfort needed to get a good night’s rest.

What to look for when buying a mattress:
Choosing the right mattress set can be confusing and sometimes overwhelming. Here are 4 tips to consider when shopping for the right mattress:

1. Buy the right size: It is important to select a bed that gives enough room to move.  Most adults should not sleep on a twin bed and couples should not sleep on a full.  Those are too small for those uses.  And for individuals who are over 6 feet tall, a California King is recommended.
2. Buy the whole set: Foundations or box springs and mattresses are built to work together.  So, buy the matching set to enhance your comfort and support.  Don’t buy mismatched sets, even if they are cheaper.  That can result in back pain or in the set wearing out more quickly.
3. Get expert advice: If you have joint or muscle pain, such as arthritis, back pain or fibromyalgia, talk to a mattress expert, your doctor or a physical therapist.  They will help you choose the right mattress for your specific needs, so that you can get the best night’s sleep possible.  At the very least, if you are at the showroom, try to get an in-store consultation to help you find the right mattress.
4. Try out the bed: Before purchasing, lie on the mattress sets in the showroom.  Stretch out on the mattress and change positions.  Feel for comfort and support.  If possible, try to get the retailer to offer a 30 to 60 day home trial.  Sometimes a bed might feel comfortable at the store, but after a few nights at home it no longer feels comfortable.  You’ll have the bed for years and they cost quite a bit of money, so you want to make sure that you buy the right one.

The bottom line:
Buying the right mattress set is crucial for getting a good night’s rest.  So don’t be shy!  Ask the experts questions, lie on the mattress sets in the show room and buy a matching set.  After all, we all want to feel rested, refreshed and ready to take on the day every morning!  For your health, buying the right bed is well worth the expense.

So, since wine is “in” these days, and gets a lot of coverage for its health benefits, this week’s topic is red wine.  So, sit back and enjoy the show!

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

References used while researching this show are Mayo Clinic and Yale-New Haven Hospital.

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Since losing weight takes willpower, foresight and planning, it can be challenging at times.  You have to reduce the calories you consume and take time to exercise more, so that you burn more calories than you consume. Unfortunately, according to researchers at Northwestern University, having a a successful weight loss program might be a little more complicated than merely counting the calories you take in and subtracting the calories you burn.  The time of day you take in the calories may be just as important.

Study:
The study, which was performed on laboratory mice at Northwestern University, was designed to discover whether the body’s natural circadian rhythm and the timing of food intake played a role in energy expenditure. The circadian rhythm is our body’s internal clock, which is linked to the light-dark cycle and influences when we sleep and eat.  The researchers found that the time of day mice eat influences their energy use and weight gain.

The researchers fed some mice a high-fat diet during their normal sleeping hours, while other mice were fed the same type and amount of food during their normal waking hours.  The mice who ate during their normal sleeping hours, gained significantly more weight (a 48% increase) than their counterparts (a 20% increase).

So, what does that mean?
What these results mean is that it is not enough to watch the calories you consume.  You have to watch when you consume them.  Eating during the times when you should should be sleeping, such as right before bed or when you wake up in the middle of the night, can contribute more weight gain than the calories in the item you eat would suggest.

That is because it appears that the body’s energy use is linked to its circadian rhythm.  More of the calories that are consumed are burned during natural waking hours than would be if they were consumed during normal sleeping hours. So, try to eat during more normal eating hours, so that you can maximize the amount of calories burned.  That way you can work smarter, not harder when you are trying to lose or maintain weight.

Source: Obesity, 2009, 264 (via ScienceDaily)

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 fishermans daughter via Flickr

In Brandon’s opinion, there was nothing better than a big glass of milk to wash down a peanut butter and jelly sandwich in the morning.  But lately he noticed that he felt a little bloated and gassy after breakfast each morning.  On top of that, his eczema had been getting worse, lately.  Brandon thought it had to be the milk, but that was strange because he had never had any sensitivity to milk growing up.  How could he develop one as an adult?

How didn’t really matter though.  What mattered was taking care of the problem. Brandon knew that his friend Kyle, who had a milk sensitivity, had switched to goat’s milk about a year ago and it had helped.  Brandon decided that he would try switching to goat’s milk as well.  Maybe it would help him, also.

Drinking goat’s milk sounds strange to many Americans, but goat’s milk is actually the dominant milk drink in most of the world.  While less popular in America, goat’s milk has been gaining popularity there because it has been found to be a good alternative for individuals who are sensitive to cow’s milk.  That is because goat’s milk is believed to be easier to digest and less allergenic than cow’s milk.

Is goat’s milk healthier than cow’s milk?
Goat’s milk is very similar in nutritional value to cow’s milk, except that it has a slightly higher amount of calcium, phosphorus and vitamin A.  But one downside of goat’s milk is that it has a higher fat content because it is only sold as whole milk.  Cow’s milk, on the other hand, is also sold in low fat and nonfat versions.

The greatest benefit of goat’s milk is that it appears that some people who can’t tolerate dairy products are able to tolerate goat’s milk much better.  The science community is still unsure of why this is true, but some preliminary studies suggest that specific proteins that are present in cow’s milk, but are largely absent in goat’s milk, may be responsible for the allergic reactions.  Goat’s milk also contains a higher percentage of smaller fat globules, which may make goat’s milk easier to digest.

That doesn’t mean that goat’s milk is a good choice for everyone.  For those that are lactose intolerant, goat’s milk is not the answer.  The lactose levels in goat’s milk are comparable to cow’s milk.  Plus, it is important to keep in mind that goat’s milk doesn’t have all the essential nutrients needed by infants.  So, if you are thinking of switching your infant from a milk based formula to goat’s milk, please talk to your pediatrician beforehand.

Where can I use goat’s milk?
Fresh goat’s milk and the products made from it have a slightly sweet, tangy taste that is enjoyed by many around the world in countless dishes.  Here are 4 ways to add goat’s milk to your diet.

1. Milk: Use it like you would use cow’s milk.  You can substitute a glass of goat’s milk for regular milk, pour it over your cereal or use it to make hot chocolate.  Hot chocolate might be the best place to start though, until you get used to the flavor.
2. Salad: Crumbled goat cheese is a nice substitute for any cheese you might normally put on a salad.
3. Sandwich: You can use goat’s cheese as a tasty replacement for the cheese you usually use on your sandwich. As a bonus, since some goat cheeses have a stronger flavor than many cheeses, you can often get by with less.
4. Appetizers: Goat’s cheese goes great on crackers.  Plus, goat’s milk yogurt can be used as a base for a savory dip.  Just add your own herbs and spices and you are set.

The bottom line:
Goat’s milk is a wonderful alternative for individuals who can’t tolerate cow’s milk.  It not only has similar nutrients, but it is also easier to digest and less allergenic than cow’s milk.  So, if cow’s milk has been giving you problems, try goat’s milk instead!

So, since many people are partial to the rich and creamy taste of cheese, but are also trying to be healthier, I’m going to answer the question: Can I eat cheese and still maximize my health?

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

A references I used while researching this show is the New Wellness Encyclopedia.

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Whenever I enter a coffee shop, I find the smell of coffee intoxicating.  It is so rich, warm, inviting, relaxing and invigorating all at once that it feels like it must be a drug. There are so many different ways you could describe the wonderful scent of coffee. But what is it about the smell of roasted coffee beans that most of us find so delightful?

Study:
Well, a group of international scientists led by Han-Seok Seo of Seoul National University is shedding some light on how the aroma of coffee might positively affect our brains.  These researchers studied gene and protein expression in the brains of lab rats.  And what they found was quite surprising!  They found that the aroma of coffee did have a beneficial effect on rats brains who were stressed by sleep deprivation. They found that when these rats inhaled the aroma of coffee, there was a change in the levels of activity of 17 genes and in the level of some brain proteins that helped reduce the stress level of the sleep deprived rats and initiated healthy antioxidant activity.

So, what does that mean?
Well, it may mean that you may not have to drink coffee to get health benefits from it.  Just smelling coffee may reduce your stress level by altering the activity of genes in your brain.  Does that mean you should run out and buy a bag of roasted coffee beans and inhale it whenever you are stressed or don’t get enough sleep?  Not necessarily. More research is still needed, especially human studies, but so far the findings of this study are encouraging.  You never know, the aroma of coffee may improve your health!

Source: Journal of Agricultural and Food Chemistry, 2008, 56

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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 via 46137 via Flickr

Every Sunday, Tracy’s family wakes up to the smell of the bacon and eggs that she is frying up in the kitchen.  It is a long standing tradition that everyone looks forward to.  Unfortunately, it might not continue for much longer because at Tracy’s annual check up, her doctor recommended that she switch to a more heart-healthy diet because of her high cholesterol.  That made her quite sad because she didn’t want to give up such an enjoyable family tradition.  She loved that special time with her family and the food, especially the bacon.

Tracy’s Sunday breakfast tradition is not the healthiest and the bacon is not a particularly great choice for breakfast, but she might not have to completely forsake pork.  She might just need to prepare healthier cuts of pork.  Bacon, sausage, spareribs and hot dogs are the most popular forms of pork in the United States and they have given pork a bad reputation because they are very high in fat.  Luckily, not all pork is as unhealthy for you as those.  On average, fresh pork actually contains slightly less saturated fat than red meat.  Not only does it have less saturated fat than beef, it is also an excellent source of protein, B vitamins (especially thiamin), zinc and iron.

How can I eat pork and be healthier?
Like all types of meat, it is preferable to eat the leanest cuts of pork possible.  So, if you are going to eat pork, take these 4 tips into consideration when purchasing and preparing your pork.

1. Choose lean cuts: Purchase tenderloin, center loin, fresh pork leg or lean ham.  Avoid fattier cuts, such as ribs, loin blade, shoulder and pork-based products, such as sausage, ribs and bacon.  Even though the fattier meats often sound more appetizing, they are not part of a heart healthy diet.
2. Trim all visible fat: Cut off the visible fat prior to cooking to make your pork leaner and healthier.
3. Pour out the fat: When cooking, do not leave your pork sitting in a pool of fat.  Either pour the fat out when frying or use a broiling pan in the oven to allow the fat to drip off and be separated from the meat.
4. Limit portion sizes: Don’t make meat the main focus of your meal.  Limit your pork to about 3-5 oz (85-140 grams) at a meal.  Limiting portion sizes will reduce the amount of fat and cholesterol consumed.  If reducing portions makes you feel like you are depriving yourself, try making kabobs or stir frying some pork with vegetables.  You will be able to eat less meat without noticing because of the way the meat is presented.
5. Don’t buy cured pork products: If salt intake is an issue, avoid cured products, such as ham, bacon and cold cuts.

The bottom line:
Pork can be part of a heart healthy diet.  Just choose leaner cuts, limit portion sizes and choose better cooking methods because a diet high in saturated fats can increase blood cholesterol levels.  So, like with many foods, it all comes back to smart choices and moderation.  If you can master those two area, you can enjoy your pork and still be healthy!

Fatigue is an issue for so many people, that I decided to tackle it today, so that at least a few people can get some relief. So, this episode’s goal is to help you find ways to boost your energy levels.

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

Some of the references I used while researching this show were:  betterhealth.au and answers.com.

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Larry is an avid runner training for his first marathon, which is coming up in September.  Unfortunately, he is having some difficulty with his training.  The weather is just too hot where he lives, making it hard to run.  Lately, the temperatures have been over 100 F (38 C). Despite that, Larry needs to train for his upcoming race.  The problem is that his body is not taking the hot weather well.  Whenever he runs in the heat, he runs slower than he is used to and does not feel well.  He just does not know how to cope with running in hot weather.

Larry’s challenge is common.  Most runners don’t run their best on hot days.  But luckily there are ways to prepare for hot weather runs, so that you run faster and feel better during them.  That is important because running in hot weather can put you at risk for heat disorders, such as dehydration and heat stroke.  So, it is very important to take precautions before running.

How should I prepare for running in the heat?
Here are 5 things that you should consider before running in hot weather.

1. Schedule runs to avoid the heat: Avoid running between 10am and 4pm, when the sun is most intense.  The best time to run is in the early morning, especially right before sunrise, when the temperature is at its coolest.  If running in the morning is not possible, then after sunset is the next best thing.  However, in some places, that might not be a good option because the temperatures might not cool down enough until quite late at night.
2. Stay Hydrated: It is important to stay hydrated to avoid heat disorders.  Dehydration can cause fatigue and muscle cramping.  So, drink fluids prior to, during and after your run.  You should drink before you feel thirsty or your mouth becomes dry.  By then you are already at least slightly dehydrated.  If you plan on going for a run longer than 30 minutes in hot weather, part of your fluid intake should be a sports drink in order to replenish some of your lost electrolytes, such as sodium and minerals.
3. Wear appropriate clothing: Wear loose fitting, light colored clothing and avoid tight-fitting, dark colored cotton that absorbs the sun’s light and does not allow heat to escape.  Specialized running clothes that wick moisture away from your skin are best because they help to cool you when running.  These specialty clothes are more expensive, but they are well worth it on hot days.  If you need to save money, wait for a sale.
4. Protect yourself from the sun: Wear a hat, a pair of sunglasses and apply a waterproof sunscreen.  The sunscreen should be at least SPF 15, and both the sunscreen and sunglasses should protect against both UVA and UVB rays.
5. Pour water over your head and body: If you are overheating, a good way to cool down is pouring water over your head and body.  The water helps you to dissipate heat faster. (Don’t do this with your sports drink. You’ll get all sticky.)

Sometimes, these precautions aren’t enough to overcome the heat.  If you experience nausea, vomiting, fatigue, weakness, confusion, difficulty breathing, headaches, muscle cramps and/or dizziness, either slow down or stop running depending on the severity of the symptom.  If the symptoms persist, seek medical help because you could be suffering from a heat disorder that requires treatment.

The bottom line:
Running in hot weather is not ideal, but there are ways to make it a safer, more enjoyable experience.  So, run during the coolest time of the day, stay hydrated, protect yourself from the sun and wear appropriate clothing.  You can have a fun, safe run if you take the appropriate precautions!

Photo by RossinaBossioB via Flickr

Did you know that the right music can give us energy, boost creativity, lift the spirit, make us more alert, lessen anxiety, decrease stress and pain and even aid in digestion and sleep?  Plus, used correctly, it can be a really effective mood boosting tool.

The affect that music has on us is quite profound.  In today’s show, I will go over how music can affect your health and show you how you can use it as a stress management tool.

As promised, here are the links to shows 31 and 32 which talk about “Dealing with Stress.”

Some references I used while researching this show are about.com and musictherapy,org.

The video podcast for this week is:

1. Heading Off Neck Pain!

The blog posts for this week are:

1. Buffalo: Building a Better Burger!
2. Cholesterol? Don’t Forget the Triglycerides!

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!

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

Photo by CGehlen

Jerry loved grilling season.  Creating the perfect burger had been his hobby for the past 5 years.  For Jerry, there was nothing better than grilling a juicy hamburger.  However, at his last physical, his doctor said that he was 25 pounds overweight and that it was time for him to lose some weight.  “There goes my hamburgers!” Jerry thought.

While reducing the amount of hamburgers he eats is a good idea for his weight loss, Jerry might not have to give them up entirely to lose the weight.  The key is to choose a leaner meat and to eat smaller amounts. Controlling portions is key.  Meat should be looked at as more of a side dish, not as the largest part of the meal.  Another issue with hamburgers is that many people make them using high fat ground beef and fatty toppings, such as mayo and cheese.  This results in a burger that is high in saturated fat and not very healthy.

Most of us are aware that consumption of too much red meat can increase our risk of heart disease.  However, what if I told you that you can still enjoy a tender steak and/or a juicy burger and feel a little less guilty about it?  You just need to pick a leaner source of red meat.  And one of those leaner options is buffalo (bison).

How is buffalo meat healthier then beef?
Buffalo not only tastes as delicious as beef, it is also healthier for you.  Here are 5 reasons why you should substitute buffalo meat for beef.  (All comparisons are between 100 grams/3.5oz of ground grass fed bison and the same amount of 70% lean ground beef.)

1. Less fat: The buffalo contains 7.21 grams of total fat, while the beef has 30 grams of total fat.  That is 76% less fat than the beef.
2. Less calories: The buffalo contains 146 calories per serving, while the beef has 332 calories per serving.  That is 56% less calories.
3. Less cholesterol: The buffalo has 55 mg of cholesterol, while the beef has 78mg.  That’s 29.5% less cholesterol.
4. More iron: The buffalo has 2.78mg of iron, while the beef has 1.64mg of iron.  That’s 69.5% more iron than the beef.
5. More protein: The buffalo has 20.23g of protein, while the beef has 14.35g of protein.  That is 61.9% more protein.

If you switch to 93% lean ground beef instead of the 70% lean, it will have about the same amount of fat as the bison. However, the beef will still have more cholesterol and less iron.

How can I fit buffalo into my diet?
Buffalo is a tender, flavorful red meat that has a savory taste very similar to that of beef.  As a result, it is a great substitute for beef in most recipes.  Plus, you won’t have to search hard to find it.  Buffalo is readily available in most major supermarkets.  It can be found in ground form, as steaks and as pre-formed burger patties.  Here are 4 great places to substitute buffalo for beef:

1. Burgers and steaks
2. Chilies and stews
3. Lasagna and other pastas with meat sauces
4. Fajitas and burritos

The bottom line:
If you are looking for a leaner, tastier, healthier red meat that is lower in calories, cholesterol and fat, but high in protein and iron, look no further!  Buffalo is a better choice for health conscious individuals that crave some red meat once in a while!  So, you can enjoy that burger and feel a little better about the choice that you made!

Many people neglect the health of their teeth and gums.  What they don’t realize is that having healthy teeth is just as important for optimal health as taking care of the rest of your body.  Good dental hygiene requires more than just brushing your teeth once a day.  If that is all you do, then you are at an increased risk of developing a serious dental disorder.

So, today my goal is to convince you that taking care of your teeth and gums should be a priority.  And then I’ll give you some tips on how to keep your teeth and gums healthy.  So, sit back and enjoy the show!

As promised here are the links to the floss and chewing gum articles: Floss or No Teeth for You! and Chewing Gum: Want a Piece?

Some references I used while researching this show are the New Wellness Encyclopedia, WebMD, The American Academy of Periodontology and The American Dental Association.

The video podcast for this week is:

1. Hoarseness:  Save Your Voice!

The blog posts for this week are:

1. Exotic Fruit: Tasty and Healthy
2. Bottled Water: Not All Water Is Created Equal!

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 jenny downing via Flickr

Stacey wanted to cut some unnecessary calories from her diet, so that she could lose a few pounds.  She thought the best place for her to reduce her calories was to replace her soft drinks and lattes with water.  The big problem was that she couldn’t stand the way that the tap water at her apartment tasted.  Besides, it was slightly yellow.  There was no way that she was drinking that.

There was nothing for it, but to get some bottled water.  She thought about getting some five gallon jugs that she could refill, but she wasn’t up to lugging those up two flights of stairs.  Instead, she decided to buy some one liter bottles.  She would be in and out of the supermarket in just a few minutes, she thought.  No muss, no fuss.  When she got to the water section though, she was astounded by all the varieties and brands available.  The shelves were packed with more types and brands of water than she cared to count.  What was the difference between the different waters?  What should she buy?

Stacey’s confusion is not unusual.  Buying bottled water can be confusing.  There are so many different types to choose from and at least a few brands in each category.  It is not even clear to many people what the difference is between the different types of water.

What do the labels mean?
Labeling often provides very little information about what processing (if any) the water underwent.  However, all bottled waters have one thing in common.  They all contain water.  I know.  Not very helpful.  But the difference lies in the source of the water and what processing the water underwent before being sold to the public.  Here are 7 different types that you will encounter at the store when buying water:

1. Mineral water: This water contains minerals and usually comes from a natural well or a spring.  If you buy “natural mineral water” you get the minerals that are present in the water as it comes from the ground.  If it is only labeled as “mineral water” it could have had minerals added or removed.  Mineral water comes in both regular and flavored varieties.
2. Distilled water: This contains little to no minerals and is essentially sodium free.  It might be the “purest” of all the waters, but it is the minerals that give water it’s satisfying taste, not to mention necessary nutrients.  Distilled water usually tastes dead and flat.  It is mainly used for steam irons and steam cleaners because it won’t cause rust or clogging because it is free of heavy minerals and metals.  If you were to drink distilled water, you might need to supplement your diet to make up for the missing minerals.
3. Purified water: This water has gone through a treatment process where specific minerals and/or contaminants have been removed.  Purified water usually comes from tap water which has undergone reverse osmosis, charcoal filtering and/or been treated with ultraviolet light at a water store or at a grocery store.  It could also be spring or well water which has been filtered, deionized and/or ozonated.  This water might have had needed minerals removed as well.  So, you might need to supplement your diet to make up for the missing minerals in this water also.
4. Spring water: This water has naturally risen to the surface of the earth.  Spring water is mainly used for drinking, making beverages and in cooking.  Bottles labeled “natural spring water” may not have been processed prior to being bottled.  This can be an issue if the water comes from a contaminated ground source.  The best spring water is water that comes from a non-industrial area where there are few pollutants.
5. Sparkling water: This is the all inclusive term for carbonated water.  If you are trying to avoid or limit sodium, this is probably not the water for you because most are high in sodium.
6. Seltzer: This is water (usually tap water) that has been filtered and carbonated with no minerals or salt added. Some seltzers contain sugar or corn syrup.  So, if you are trying to avoid sugar or watch your calories, make sure to read the ingredient list prior to buying.  However, there are some flavored seltzer drinks that contain a very small amount of fruit flavoring and contain no calories, sugar or mineral salts.
7. Club soda: This is water (once again, usually tap water) that has been filtered, carbonated and mixed with a variety of minerals and mineral salts to give it a distinctive flavor associated with the brand producing that drink.  However, most tend to be high in sodium.  So, if you are on a reduced sodium diet, you should probably avoid club soda.

The bottom line:
Even though all bottled waters are water at their core, there are still quite a few differences between them.  That is why it is important to understand the labeling terminology, so that you can make the best choice for your specific needs. You don’t want to buy water and later on find out that you purchased one that didn’t fit your needs or tastes.  Plus, you don’t want to add too much extra salt or sugar to your diet or eliminate some needed minerals without somehow replacing them.  So, if you need a bottled water for some reason, study up before you buy one.

I was reminded of how much many of us depend on our voices in order to do our jobs when I got a little hoarse from all the speaking I’ve been doing recently.  So, I did some more research on hoarseness and today I am bringing you a few things I learned about how you can protect your voice.  So, sit back and enjoy the show!

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

Some of the references I used while researching this show were: The New Wellness Encyclopedia, medicinenet.com and entassociates.com.

Photo by Pink Sherbet

Doris remembered the apples, pears, strawberries and oranges that were available at the local grocery store when she was a kid seventy odd years ago.  You didn’t see guava, kiwifruit, mango and papaya like you did now.  Those were all considered exotic delicacies when she was young.  But now you could find them all year round at the supermarket. Things had sure changed since she was a kid, she mused as she pushed her cart past the papayas.

Improvements in shipping and horticultural methods have made many tropical fruits that were not available at the grocery store in Doris’s time, available year round now in most supermarkets and specialty food shops.  You no longer have to travel to a tropical locale to get your fill of tropical fruits.  You just need to head to your local supermarket.  That is great for our taste buds, but is it a benefit for our health as well?

Are tropical fruits healthy to eat?
Many tropical fruits are packed with beneficial vitamins and minerals. Here are 6 common tropical fruits and their nutritional profiles (a serving is a 3.5 oz edible portion).

1. Papaya: Has a sweet, mellow flavor and is an excellent source of vitamin C and a very good source of folate, potassium, dietary fiber, vitamin E, vitamin A and vitamin K.  It has 39 calories per serving.
2. Guava: Has a sweet or sour, aromatic flavor and is an excellent source of vitamin C and a good source of dietary fiber, vitamin A and B vitamins.  It has 51 calories per serving.
3. Kiwifruit: Has a sweet-tart flavor and is a great source of vitamin C and a good source of dietary fiber, potassium, magnesium, vitamin E and copper.  It has 61 calories per serving.
4. Mango: Has a spicy aroma and a peach-like flavor and is an excellent source of vitamin C and a good source of B vitamins, vitamin A and potassium.  It has 65 calories per serving.
5. Lychee: Has a sweet, grape-like flesh and is a very good source of vitamin C, folate, copper, potassium and vitamin B6.  It has 66 calories per serving.
6. Passion fruit: Has an intense sweet flavor and is a very good source of vitamin C, vitamin A, iron and potassium.  It has 97 calories per serving.

How can I fit tropical fruits into my diet?
Even though tropical fruits are easily available, they tend to be a little on the expensive side.  So, if you are watching your budget, don’t expect to replace your daily apple with a mango or kiwifruit.  However, it is nice to spice up your meal with these different tasting fruits once in a while.  Here are 5 ways to serve tropical fruit:

1. Salads: Kiwifruit, lychee and papaya are some tropical fruits that are a nice addition to fruit salads or even green salads.
2. Cereal: Many tropical fruits can be added to cereals, which is a tasty way to start your day.
3. Jellies or Preserves: Passion fruit, quince and guava are some common tropical fruits that are used in jellies or preserves.
4. Desserts: Guava, quince, kiwifruit and kumquat can be used in pies or tarts.  Papaya and passion fruit make great ice cream toppings.
5. Snack: The best way to eat these fruits is by themselves.  They are very healthy, low-calorie snacks.

The bottom line:
If you want to spice up your fruit selection, have a piece of tropical fruit occasionally.  Not only are they very tasty, they are also a great low calorie snack or dessert that is loaded with beneficial vitamins and minerals.

Photo by aussiegall via Flickr

According to a Gallup poll, about 3 out of 5 adults have foot pain.  Most accept it as a fact of life, but most foot pain can actually be prevented. So, since many people have ongoing foot pain and many others will experience it at some point in their life, I had to discuss it today.

There are many things that can cause or aggravate foot problems.  It could be anything from flat feet to diabetic neuropathy to osteoarthritis, just to name a few.  Unfortunately, or maybe fortunately because a lot of you would be bored and stop listening, I don’t have time to discuss every foot problem.  The podcast would go on forever.  Instead, I am going to focus on 7 common foot problems and give you some tips on how to prevent them.  So, sit back and enjoy the show!

As promised here is the link to my blister article:  Blisters Are No Fun!

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

The video podcast for this week is:

1. Flaxseed: Little Seed, Big Potential!

The blog posts for this week are:

1. Omega-3’s and Omega-6’s: Strike A Balance!
2. Can Food Labels Be Trusted?

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 admiller via Flickr

As you walk down the aisles of your local grocery store, you will notice foods labeled as “fat-free”, “low in sodium”, “heart healthy”, etc.  Those labels make the foods sound extra healthy, but do the labels actually mean something?  Or are they just false marketing promises to convince you to buy the products?

That’s a great question.  In the past, food manufacturers used unproven nutritional claims to hype up their products.  Today, we have food labeling regulations that require food manufacturers to show evidence that their food actually delivers the nutritional claim that they intend to use.  So, you can feel comfortable knowing that food labels are held to certain standards.

What do these nutritional claims guarantee?
Here are 12 popular food claims that you may have come across during your grocery shopping and what they deliver:

1. *-Free: This label is used in regards to fats, sugar, cholesterol or sodium.  It requires that the product contain no more than a specified small amount of the specified item.  When the claim is made about fat, trans fat, saturated fat or sugar, the amount of the item must be less than 0.5 g per serving.  With cholesterol it is less than 2 mg.  And with sodium it must be less than 5 mg.
2. Fresh: These foods have never been frozen or heated and contain no preservatives.
3. Natural: These foods contain no artificial ingredients.  However, they can still contain chemicals, pesticides or genetically modified components.
4. Organic: Certified organic foods are produced without chemicals, pesticides or bioengineering.  Farmers have to use organic seeds and organically raised animals, which must be fed only organic feed and kept free of growth hormones and antibiotics and have access to the outdoors.  There are different levels of organic labels.  Foods that are made from only organic ingredients can be labeled “100% Organic.” Foods that have at least 95% organic ingredients can use the term “Organic.” And products that contain at least 70% organic ingredients can use the term, “made with organic ingredients.” Anything below 70% can not use the term organic.
5. Fortified, Enriched or added: This claim means that a specific nutrient (dietary fiber, potassium, protein or an essential vitamin or mineral) was added into the food that wasn’t there before or was only present in very small amounts.  This claim requires that the food contain at least 10% more of the Daily Value (DV) of that specific nutrient than before.
6. Healthy: This label can be used if the food is low in fat and saturated fat and a serving does not contain more than 60 milligrams of cholesterol or 480 milligrams of sodium.  These foods should also contain at least 10% of the DV of calcium, protein, fiber, iron, and vitamins A and C.
7. High, rich in or an excellent source of: This focuses on nutrients for which higher levels are desirable, like “rich in calcium” or “an excellent source of fiber.” It must contain 20% or more of the Daily Value for that nutrient per serving.
8. Lean and extra lean: This is used to describe the fat content of animal meat, whether that be the type that flies, runs or swims.  Lean foods have less than 10 g of fat, 4 g of saturated fat and 95 mg of cholesterol per 100 gram serving.  Extra lean has less than 5 g of fat and 2 g of saturated fat per serving and 95 mg of cholesterol per 100 g serving.
9. Light or lite: This means that it has 33% less calories or 50% less fat per serving than the regular food.
10. Low: Can be used for total fat, saturated fat, cholesterol, sodium or calories.  It means that you can eat a large amount of that food without going over the DV for that specific nutrient. Low fat must be less than 3 g per serving.  Low sodium means less than 140 mg per serving.  Low calorie means less than 40 calories per serving. Low cholesterol is 20 mg or less per serving.
11. Reduced: Is a comparison method that can be used for total fat, saturated fat, cholesterol, sugar, sodium and total calories. A food must have 25% less of the nutrient or calories than the regular version to be labeled “reduced”.
12. Gluten Free: These foods are completely free from ingredients that contain gluten, such as barley, wheat or rye.

The bottom line:
Grocery aisles are full of wonderful, healthy sounding nutritional claims. The key is to understand what they really mean.  And remember that some of the claims are in regards to how much of an item is in a serving.  Even a trans fat free item can contribute a significant amount of trans fat if enough servings are consumed.

So, while natural and healthy might sound good, those labels might not be what you are looking for or sometimes might be a little misleading.  So, make sure to read the food label and the ingredient list to see if the product truly passes your health standards!

So, does that mean flaxseed is the new miracle food?  Well, today I am going to explore that question as I go over the health benefits of flaxseed and some ways that you can incorporate it into your diet.

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

One of the references I used while researching this show was WebMD.

Photo by adactio via Flickr

In the last few years, you have probably seen countless headlines extolling the virtues of omega-3 fatty acids and their role in a healthy diet.  So, why is everyone raving about omega-3’s?

Why are omega-3 fatty acids important?
Omega-3 fatty acids are polyunsaturated fatty acids that are needed in every cell of our bodies to reduce inflammation and prevent disease.  So, they are tremendously important, but unfortunately they cannot be synthesized by our bodies.  They can only be obtained by eating certain foods.  The same is true for omega-6 fatty acids, which are also essential to our diets.  So, why don’t we constantly hear about needing more omega-6 fatty acids in our diet then?

Well the answer to that question lies in the fact that omega-6 and omega-3 fatty acids should be kept in balance for optimal health.  The appropriate ratio is 2:1 or 1:1, depending on the study you read.  Unfortunately, many of us lack sufficient omega-3 fatty acids in our diets to approach these ratios.  The typical American diet is weighted much too heavily towards omega-6’s.  This imbalance can contribute to long-term diseases such as heart disease, cancer, asthma, arthritis, eczema and psoriasis.  It can also lead to mental disorders, such as depression, dementia, schizophrenia and ADHD.

Why don’t we get enough omega-3′s?
The deficiency of omega-3′s and over abundance of omega-6’s is due primarily to the use of sunflower oil, margarine, vegetable cooking oils (other than olive oil) and the over consumption of meats.  All of those items are high in omega-6′s, but have little or no omega-3′s.

How can we get more omega-3′s?
How can you increase your consumption of omega-3 fatty acids to balance the omega-6’s?  You could increase your consumption of oily fish (for example: wild salmon, mackerel, herring and sardines) and other omega-3 fatty acid rich sources, such as flax seeds, pumpkin seeds, purslane and walnuts.  You could also switch to the Mediterranean diet. The Mediterranean diet produces the optimal balance between omega-6 and omega-3 fatty acids.  It is a wonderful diet, which is rich in whole grains, fresh fruits, vegetables, fish, olive oil and which is low in meat.  And for those people with nut allergies or a dislike for fish, omega-3 supplements are a viable option, which is available at most supermarkets, drug stores and health food stores.

The Bottom Line
If you are eating a diet too high in omega-6’s, you should modify your diet to have a better balance between omega-3’s and omega-6’s.  So, cut back on food items that are high in omega-6′s and eat more that are high in omega-3′s.  That will allow you to strike a better balance and help you to lead a healthier, happier life!

Photo by via EuroMagic

I am a huge fan of nuts!  They are wonderful either as a snack or as an ingredient in a delicious recipe.  I just love eating them in granola, cereal, salads or even on their own. And the good news is that nuts eaten in moderation can be part of a heart healthy diet. That is right, I said moderation.  You don’t want to eat whole cans of nuts, especially the salted kind.

So, since I know it’s not just me and the squirrels that enjoy nuts, I thought it was time to feature them in the show.  In this episode, I will go over why nuts are heart healthy, why they should be eaten in moderation and I’ll give some nutritional information on some common types of nuts.

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

The video podcast for this week is:

1. Watch That Posture!  Stand Tall!

The blog posts for this week are:

1. Massages for Fun and Health
2. Does This Look Spoiled to You?

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 Travis Hornung

It was midnight when Sarah pulled into her garage, jet lagged and hungry.  For what she paid for that round trip flight to Paris, she thought they could have included enough food to keep her from feeling like she was slowly starving to death.  And just her luck, by the time the plane landed, the restaurants were all closed.  In no mood to stop at a restaurant along the highway, she went straight home with the intention of scrounging something from her fridge.

As she looked through the refrigerator, she decided that two weeks was too long to have left some of the food.  Some items looked suspicious, including the now moldy Cheddar that she had been hoping to use for a grilled cheese sandwich.  “Oh, well.” She sighed as she grabbed the cheese and closed the refrigerator door.  “Guess I’ll have to throw it out and buy more tomorrow.”

Most of the time if a food doesn’t look right, you should follow your instincts and throw it away.  But sometimes foods that look unsafe to eat are perfectly fine.

What foods might be safe to eat?
With these tough economic times, you might be able to keep a few more dollars in your pocket by not throwing away foods that look suspicious, but are actually safe to eat.  Here are 4 foods that you might consider keeping around.

1. Cheese: Certain types of cheese are safe to eat even if they have mold growing on them.  Hard cheeses, such as Cheddar and Parmesan can be salvageable.  Just make sure to cut out the moldy section and one inch around that area in each direction.  That way you will eliminate the moldy roots.  Just make sure that you do not allow the knife to come into contact with the moldy area.  If it does, you could contaminate the rest of the cheese.  Some other cheeses, such as Stilton and Gorgonzola, use mold to make them and those molds are harmless to eat. (Although, I would cut any extra mold off those as well, just in case it was contaminated with the other type of mold.) However, if mold is discovered in soft cheeses, such as Feta, cream cheese, Mozzarella, cottage cheese or Neufchatel, the whole cheese should be thrown away because eating that type of mold can be hazardous to one’s health.
2. Cooked ham: If you see an iridescent film on your ham, that is harmless and safe to eat.  Ham has a high fat and water content.  When that comes to the surface it reflects light like oil on puddle, giving it a iridescent sheen.
3. Moldy produce: If you find mold on hard produce such as broccoli or onions, you can cut off the mold and about 1 inch of the vegetable around it.  Then it should be healthy to eat.  But once again, don’t let your knife touch the mold.  For more information, check out this video.
4. Chocolate with white spots: The white spots are caused by one of two things.  It is either the separation of cocoa fat or sugar rising to the surface when the chocolate gets damp from humidity or moisture from the fridge or freezer.  In either case, it is still safe to eat, so you don’t need to throw away perfectly good chocolate.  To prevent the white spots, don’t expose your chocolate to wide swings in temperature.

The bottom line:
Usually when food looks moldy or spoiled, it should be thrown away.  But there are some foods that look suspicious that are still safe to eat.  If you’re not sure if it’s safe though, always err on the side of safety and throw it away. If you know what to throw away and what to keep, it can save you a bit of money.  It can also keep you from eating something that might make you sick.  So, know 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 dmap via Flickr

Jennifer made a Saturday massage appointment at her local spa in anticipation of the next few weeks at work.  She knew that it was going to be a very stressful stretch because of some impending deadlines and critical meetings.  A long massage would be the perfect outlet to reduce her current stress, muscle tension and anxiety.  She always felt more relaxed and at ease after a good massage and taking the opportunity to start off this difficult stretch as relaxed as possible seemed the way to go.

It used to be that most people saw massages as a luxury, but more and more people are starting to see massage therapy as an essential part of maintaining their physical and emotional well being.  The growing recognition of the health benefits of massage, along with the enjoyment it provides are encouraging many people to get them on a regular basis.

What are the health benefits of massage therapy?
Massage is one of the oldest manual therapies, dating back thousands of years, but unfortunately scientists have paid little attention to it until recently.  Thus, there are limited studies on the health benefits of massage, but what the studies are showing is that massage therapy can help:

1. Induce a sense of relaxation and well being: Massage can ease mental stress and reduce tension, fatigue and anxiety.  It may also be a beneficial tool for people undergoing cancer treatments.
2. Manage and relieve pain: Massage can relax muscle tension and relieve muscle spasms and pain.  It may also be a great pain management tool for people suffering from back pain, fibromyalgia, labor pains or arthritis.
3. Increase blood flow: Massage increases blood flow to the skin and muscles, which can help improve circulation and reduce muscle soreness after exercise.
4. Increase range of motion: Massage can help increase range of motion of joints after injury.

Even though massage can be helpful, it should not be a substitute for medical treatment.  If you have an injury or a medical condition, see your doctor for the best course of treatment.

How is a massage done?
A massage can be performed on the entire body or it can target certain areas, such as the back, neck, shoulders, hands or feet.  It usually involves some form of kneading and stroking of the skin and the placing of pressure on tense, tight muscles.  However, there are many different types of massage styles, such as hot stones, stretching, traction, pressure points, etc. All of these techniques have different strengths and weaknesses.  That’s why it is important to pick a massage style that fits what you want to get out of the massage.  So, talk to your massage therapist prior to the massage and they will help you pick the right massage for your needs.

What all good massages should have in common is that they are supposed to feel good, be comfortable and leave you feeling relaxed and sometimes even energized.  Of course, when very tight, tense muscles are massaged you may feel some discomfort, but it should not leave you more painful, more tense or sore afterwards.  If that is the case, then too much pressure may have been applied.

But they’re so expensive!
I know that a lot of you are thinking that regular massages can get quite expensive. But there are a few ways to make it cheaper.  I’ll go from the cheapest to most expensive.

1. Learn massage: If you and a friend or relative learn massage, you could give them to each other for free.
2. Go to a massage school: If you get a massage from a massage student at the school’s facility, the price is much cheaper than a certified massage therapist.
3. Quantity Discount: Ask your massage therapist if you can work out a discount if you pay for a few massages in advance.

The bottom line:
Massage therapy has a host of wonderful health benefits that can have a positive impact on your emotional and physical well being.  So, don’t feel guilty about getting a massage.  Enjoy it because it is good for you, after all!

Photo by yomi955 via Flickr

Jared loved eggs.  In fact, he loved them so much that he had one in his sandwich every day.  It made his sandwiches taste just that much better. But then he read an article that said eggs were a high cholesterol food that could contribute to higher cholesterol and heart disease. Since his father died of a heart attack a few months back, he took that information to heart.  His dad had just turned 50 and he ate a lot of eggs.  So, after reading that article, Jared just wasn’t sure about eggs anymore.  Should he stop eating them altogether?

Jared is not the only one that is confused about whether eggs are healthy to eat or not.  The health information over the years has been confusing.  Are eggs healthy or not?  And how many eggs can we safely consume?

Are eggs good for us?
Eggs are not just tasty, they are also loaded with nutritional value.  After all an egg needs to hold all the necessary nourishment for a developing chick. So, it is not surprising that they are a good source of protein, selenium, iron, iodine, phosphorus, vitamin D and B vitamins (B2, B5, B9, B12 and choline). Plus they are a low calorie food (70- 80 calories) and not very high in fat. Unfortunately, they are also a concentrated source of cholesterol.  A large egg contains about 213mg of cholesterol, all of which is contained in the yolk.  So, it is important not to eat too many eggs.

Now, there is a debate about how much dietary cholesterol affects your cholesterol levels in comparison to saturated and trans fats.  Since the science isn’t clear yet, the American Heart Association and the Mayo Clinic both recommend that you watch the cholesterol content of your foods, including eggs.

How many eggs can I eat in a week?
How many eggs you can eat in a week depends on your health and what other items you eat in a day. Keep these 2 things in mind:

1. If you are in good health: Limit your intake of dietary cholesterol to less than 300 mg a day from all sources.  So, you can have an egg daily, as long as you limit other foods that contain cholesterol.
2. If you have high cholesterol, diabetes or cardiovascular disease: Limit your intake of dietary cholesterol to less than 200 mg a day from all sources.  So, if you are going to have an egg, choose a smaller egg, which has less cholesterol than a larger one.  Or better yet, eat only the egg whites or egg substitutes.  They have no cholesterol at all.

The bottom line:
Eggs are loaded with many valuable vitamins and minerals that can contribute to a healthy diet.  So, most people can have an egg a day as long as they watch the other foods that they eat the rest of the day.  It’s all about being reasonable and eating foods with cholesterol in moderation.

Many people talk about their weight loss plan and all the weight that they are going to lose.  The problem is that they focus on the “weight loss” and forgot about “the plan.” Without proper planning and preparation, most endeavors fail.  Weight loss is the same.  That is why this episode is dedicated to giving you tips and strategies to successfully lose weight.  So, sit back and enjoy the show!

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

Photo by TheBusyBrain via Flickr

Danny was a college freshman who was having a hard time getting girls to notice him. Since the bodybuilder types seemed to get all the attention, Danny decided that he was going to bulk up.  He knew that in order to do that, he was going to need to eat a lot more protein.  So, he started drinking protein shakes, eating protein bars and upped the amount of meat, eggs and dairy products in his diet.  He really hoped all the extra protein would make him stronger soon because it sure was expensive!

Does eating extra protein make you stronger?
Unfortunately, eating extra protein will not give you added muscle bulk. Even though protein functions to build and repair muscles, consuming more protein won’t stimulate muscle growth by itself.  The key to building muscle is to strength train.

What happens to the extra protein?
Any protein over the amount your body needs to build muscle will either be burned for energy or, more likely, be converted to and stored as fat.  Not a desirable outcome!

If the diet you choose is high in animal protein (such as meat and dairy products), it is probably also high in saturated fat, which increases your risks of heart disease and cancer.  And another potential problem with a high protein, low carbohydrate diet is that it can take a toll on your kidneys because they have to process the extra byproducts created by the body’s breakdown of the extra protein.

How much protein should I eat to build muscles?
I’m not saying that you shouldn’t eat protein.  You want an adequate intake of protein to build lean muscle mass.  But if you eat a normal, healthy diet you will most likely get sufficient protein.  It is actually hard not to get enough protein.  The recommended dietary allowance of protein is about 12 to 15% of daily total caloric intake.  That works out to be about 0.8 grams for every kilogram (2.2 pounds) of body weight.

So, most Americans don’t need to worry.  The average American eats meat and dairy products regularly and easily exceeds the recommended dietary allowances.  Actually, the typical American eats almost double the recommended amount of protein.

Studies do suggest that professional athletes, such as bodybuilders or wrestlers, might need more protein than what is recommended by the RDA, but that doesn’t mean they need to go out of their way to consume more protein.  Most professional athletes consume more calories a day than the average person and easily get the extra protein they need that way.

So, what should you do if you want to build muscles?
Follow these 2 tips:

1. Exercise more: Bodybuilders are strong because of their workouts, not because they eat excessive amounts of protein.  So, if you want to bulk up, incorporate more strength training into your exercise regimen.
2. Eat a healthy, balanced diet: Your diet should be high in complex carbohydrates (vegetables, fruit and whole grains) and low in fat (lean meats, fish, poultry and low fat dairy products).  That will keep you healthy and provide you with enough protein to build muscle.  If you want to gain weight, just eat larger, healthier meals. Don’t get fixated on large quantities of protein.

The bottom line:
Consuming more protein will not make you stronger.  Exercise is the key to increased strength and muscle bulk.  So, don’t waste your money on protein shakes, bars and drinks.  Just continue eating a healthy diet and spend more quality time with your favorite strength training equipment.  Because exercise is the true key to getting stronger!

Photo by bucklava via Flickr

When buying a pair of sunglasses, all too many people are primarily concerned with how good they look in a given pair.  But sunglasses are more than a mere fashion accessory. Wearing the wrong sunglasses for too many years can actually lead to eye damage.

With so much on the line, I thought it would be a good topic to discuss.  So, in this episode, I am going to go over why it is important to buy the right sunglasses and give you some things to consider when selecting a pair.

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

The video podcast for this week is:

1. Skipping Breakfast: Don’t Do It!

The blog posts for this week are:

1. The Right Pillow for the Job!
2. Watermelon: A Taste of Summer!

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 Kanka* via Flickr

Summer is in full swing and the heat is on!  Despite the relentless heat, many families head to the park to picnic. When the meal is over, the last thing eaten is often a sweet, juicy slice of watermelon. That is because watermelon is such a great fruit for the occasion.  Each bite seems to cool you down, making the heat more bearable.  But the benefits of eating a slice of watermelon don’t stop there.

What are the health benefits?
Watermelon is a great thirst quencher because of its very high water content (92%).  But it is also contains many nutrients.  It is an excellent source of vitamin C, vitamin A, vitamin B6 and lycopene.  In addition, it is a good source of dietary fiber, potassium, thiamin (vitamin B1) and magnesium. Plus, its a low calorie food (50 calories per cup), which makes it a perfect dessert for those who are watching their weight.

Need more reasons to convince you to eat a slice or two of watermelon this summer?  Well, studies show that eating watermelon may help protect against macular degeneration, reduce the risk of heart disease and certain cancers (such as prostrate and colon cancer), prevent erectile dysfunction and alleviate some symptoms of arthritis.  All good excuses to have a tasty slice.  It’s nice when something we enjoy eating is good for our health, isn’t it?

How do I choose a flavorful watermelon?
Compared to other fruits, it’s a little harder to tell when watermelons are ripe.  Here is what to look for when choosing a sweet, juicy watermelon:

1. Whole, uncut melons: Choose melons with a rind that is smooth and an exterior that is not overly shiny or dull.  Then look for a yellow or white spot on the rind.  That is where the watermelon was sitting on the ground.  If the watermelon is ripe, the spot will be a creamy yellow.  If it is still white, it is not ripe yet.  And if you give the watermelon a thunk on the side, a ripe melon will give you a hollow sound.
2. Precut melons: It is easier to judge the quality of a watermelon when it is precut.  The flesh should be deep red and moist with a fresh appearance.  Avoid pale fleshed watermelons that look dehydrated. The flesh should also be devoid of white streaks.

How do I eat watermelon?
Now that you’ve bought the watermelon, it is time to eat it!  Luckily, there are many ways to enjoy watermelon.  Here are 3 simple serving ideas to get you started.

1. Eat it plain: You can go with the traditional way to eat watermelon at a picnic.  Just grab a slice and bite right into it.  This is definitely my favorite way to go.
2. Fruit salad: You can use watermelon as a wonderful addition to a fruit salad.  Then you get the health benefits of the watermelon and all the other wonderful fruits you combine it with.
3. Yogurt: If you’re looking for a different way to eat watermelon, you can always puree it and add it to plain yogurt.  It’s a nice way to add a little flavor.

The bottom line:
So, the next time you are feeling the intense heat of summer, bite into a slice of watermelon.  You’ll get lot of important nutrients, your thirst will be quenched and your taste buds will be happy.  All that and low in calories. You can’t lose!

That is why I’m dedicating this show to convincing the 25% of adults who skip breakfast, that it is an important meal that should not be missed.  I am going to go over why it is important to break your fast (yep that is where the word breakfast comes from) and why you should eat a “healthy, nutritious” breakfast, not a sugary, sweet one. So, sit back and enjoy the show!

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

Photo by Sergi Melki via Flickr

For the past few weeks, Darren had woken up tired and in a bad mood. Not only that, his neck and shoulders had become progressively more tense and achy.  Since his mattress was fairly new and had all the latest features, he figured it couldn’t be the problem.  It had to be the pillow.  It was 10 years old, after all!  With that in mind, Darren went online to purchase a new pillow.  “But which is the right pillow?” he wondered.  “There are so many to choose from…”

Like Darren, many people are confused by the huge variety of pillow choices on the market.  Picking the right pillow can be as confusing as picking the right car or television.  There are hundreds of different types of pillows to choose from. Many people, however, just grab the first pillow they see or the cheapest they find.  However, picking a pillow is too important a decision to make that way.

Why is choosing the right pillow so important?
Your posture during sleep is just as important as when you are awake.  If you want a good night’s sleep and less aches and pains when you wake up, it’s critical. The right pillow can substantially improve your quality of sleep.  The wrong pillow can lead to restless nights due to increased muscle tension.  Over time, that increased muscle tension and poor sleep quality can take a toll on your body, making you both sore and more fatigued.

How do I choose the right pillow?
Buying a pillow doesn’t have to be complicated.  Just remember one simple rule. When choosing a pillow, make sure that it supports your head in such a way as to maintain the natural alignment of your spine.  You want to make sure that your head is aligned so that your ear is in line with your shoulder.  Some pillows will bend your head towards your chest or your ear upwards to your shoulder, depending on what position you sleep in.  If you are not in proper alignment, it can strain your neck and cause discomfort, pain and a poor night’s sleep.

Now, that being said, there is no one right pillow for everyone.  It is important to choose a pillow based on what kind of sleeper you are.  If you are unsure, choose a pillow based on what position you start in when you go to bed.  Here are some tips based on the position you sleep in:

1. Stomach Sleeper: Choose a soft, flatter pillow that keeps your back from excessively and unnaturally arching.
2. Side Sleeper: Choose a firmer, thicker pillow to keep your head in line with your spine.  You can also place a pillow between your legs or hug a long body pillow to help keep the rest of your body in proper alignment.
3. Back Sleeper: Choose a medium sized pillow that won’t push your head unnaturally forward.  Your head should be in line with your spine so that you are looking straight up at the ceiling, not down the length of your body.

As for those people sleeping with two or more pillows, that is too many.  You should only sleep with one good pillow under your head.  More than that will force your head out of alignment and result in aches, pains and a poor quality of sleep.

The bottom line:
Choosing the right pillow can make a big impact on your quality of sleep and your life.  It can be the difference between a poor night’s sleep and a night of restful sleep.  So, no matter what style of pillow you pick, make sure that it is the right fit for you!  After all, a good night’s rest depends on the pillow you use!

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 borderlys by Flickr

A few years ago, if someone had asked if you had heard of açaí, you probably would have said “Huh? What’s that?” But today açaí is mentioned everywhere.  We are bombarded with products with açaí in them everywhere we turn. It is found in juices, ice creams, smoothies, beauty products, dietary supplements, liquors and the list goes on.  It is quickly becoming one of the most popular “health” foods in the world.  Some companies even claim that açaí is an amazing superfood that lowers cholesterol, increases energy, stops the aging process, burns fat and helps with cancer, heart problems and allergies.  Wow!  With all those miraculous claims, what is açaí and where can I get it?

What is açaí?
The açaí berry is a small, round, dark purple to black colored fruit that is similar in appearance and size to a grape, but with less pulp.  The meat of the fruit surrounds a single large seed that makes up about 80% of its mass.  The berry is harvested from the açaí palm tree, which is native to Central and South America, but it is most prevalent in the Amazon region of Brazil.  While they are tasty to eat, you are unlikely to get a chance to eat the berries fresh, unless you are in an area where they are grown, because they deteriorate quickly after they are picked.  That’s why they are usually sold as juices or powders in places other than where they are grown.

Are açaí berries healthy?
Açaí berries, like most similar fruits, have a healthy nutritional profile.  They are:

1. Rich in antioxidants: Some studies show that açaí berries have a high level of antioxidants, with more antioxidants than red wine, grapes, cranberries, raspberries, blackberries, strawberries and blueberries. That’s a good thing because a diet rich in antioxidants may help prevent diseases, such as heart disease and cancer.
2. Good source of fiber and protein: For a fruit, the açaí berry has been shown to be a good source of fiber and protein.  The dietary fiber is important for preventing constipation, lowering blood cholesterol levels and reducing the risk of heart disease.  The protein is an added bonus because it gives people who don’t eat meat or who are trying to eat less meat another plant based source of protein.
3. Contains omega-3 fatty acids: These heart healthy essential fats may help reduce inflammation and prevent heart disease.

Are the claims of companies selling açaí true?
Although the açaí berry has a number of substances that look promising in promoting health, research is still in the preliminary stages.  More evidence is needed to back up the claims that are currently being put forward in the media. So, don’t take all the claims that the açaí berry is an elite superfood at face value, especially any claims about its ability to burn fat and help you lose weight.  Those claims are unproven.  So far, studies have not shown that this berry has dramatically more health benefits than other similar fruits.

The bottom line:
The science community is still unsure if açaí can deliver on all the health claims that have been associated with it recently.  But eating a diet rich in fruits is an important part of a healthy diet and the açaí berry does seem to be a good source of antioxidants.  So, if you enjoy açaí products as part of a balanced diet and not as a cure to a health ill or as part of a weight loss plan, you know that you are doing something good for your health!

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 Kanko* via Flickr

Laura decided to swear off desserts for what seemed like the 100th time.  She had struggled to beat her weakness for sweets for years. Unfortunately, whenever she deprived herself of desserts, she craved them even more and ended up binging later.  Laura desperately wanted to eat healthy, but her inability to conquer her sweet tooth kept getting in the way and had her extremely frustrated. She hoped that this time she would be able to make it work.

Is Laura on the right path?
Laura shouldn’t beat herself up about her sweet tooth.  You don’t have to give up desserts entirely to be healthy.  It is okay to allow yourself a small dessert, once in a while.  The key is moderation because, for many people, trying to eliminate sweets will cause irresistible urges that result in binging later.  That will result in the consumption of a higher amount of calories and fat than if an occasional sweet was allowed.  Those binges can make weight control very difficult.

Part of the practice of eating sweets in moderation is realizing that your favorite desserts don’t have to be super unhealthy.  You can create a tasty version that is lower in calories, fat and sugar!  You just need to tweak the ingredients a little bit, so that you satisfy your cravings, in a healthier way.

How do I make my desserts healthier?
Many desserts are made with unhealthy ingredients, such as butter, margarine, sugar, shortening, heavy cream, whipping cream, sour cream or cream cheese. That means that they are loaded with sugar, saturated fats and empty calories.  If you want to make your desserts healthier, here are 8 ingredient substitution suggestions to help you make that a reality.

1. Whole Eggs: Substitute either 2 large egg whites or ¼ cup of egg whites (or egg substitute) for 1 whole egg.
2. Whole or 2% Milk: Substitute 1% or skim milk for 2% or whole milk.
3. Cream: Instead of using heavy cream, use light cream or half and half.
4. Buttermilk: Substitute 1 tablespoon vinegar or lemon juice plus enough milk to make 1 cup for 1 cup of buttermilk.  Or substitute 1/2 cup plain yogurt plus 1/2 cup milk.
5. Sour cream: Substitute 1 cup plain yogurt for 1 cup sour cream.
6. Butter or oil: Substitute applesauce for butter or oil in a 1:1 ratio. However, work your way up to that.  For a recipe that calls for 1 cup of oil or butter, start out with ½ cup of applesauce and ½ cup of oil or butter. Increase the ratio of applesauce to oil or butter each time you make the recipe, until you feel you no longer need to use any oil or butter.  Of course this is a substitution for an ingredient, not a cooking oil.
7. Sugar: Use half of the sugar listed in most recipes.  You’ll be surprised to notice that most times, the recipe will be plenty sweet.
8. White flour: Substitute whole wheat flour for half the flour in the recipe.

The bottom line:
Many recipes call for inordinate amounts of fat and sugar.  But these components are not always essential for a delicious dessert.  So, with a few minor adjustments, you can still eat reasonable portions of your favorite dessert, from time to time, without taking in so many calories.  Plus, it will satisfy your cravings, reducing your chance of binging and consuming more calories than you need.  So, don’t cut out all of your sweets, if it makes you crave them even more.  Just make good choices on what’s in your sweets, how often you eat them and the portion size when you do eat them.  You only live once, so you need to strike the right balance between fun and health!

In this episode, I am going to go over why bananas are so good for us and how to choose and store them.  So, sit back and enjoy the show!

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

Photo by thebittenword via Flickr

Alan’s annual work physical went pretty well.  He passed all the tests with flying colors, except for his blood cholesterol levels.  His LDL (bad cholesterol) was slightly high and his HDL (good cholesterol) was lower than normal.  Not wanting to go the medication route right away, Alan’s doctor recommended that he improve his diet and incorporate regular exercise to see if that would improve his cholesterol levels.  Since Alan had a gym membership anyway, he decided to put it to use.  It seemed like a much better choice than taking meds for the rest of his life, after all.

How can I improve my cholesterol?
Positive lifestyle changes can play a direct role in reducing cholesterol levels. Often they are enough to avoid the need for cholesterol medications.  So, if your doctor thinks it is possible, here are 9 tips to help you on your way.*

1. Eat foods high in dietary fiber: Fiber can help lower cholesterol.  So, increase your intake of whole grains, legumes, fruits and vegetables.
2. Limit saturated fats: No more than 10% of your calories should come from saturated fat because a diet high in saturated fats can raise blood cholesterol levels.  So limit items high in saturated fat, such as beef, butter, whole milk dairy products, dark meat poultry, poultry skin and tropical oils (coconut, palm and palm kernel oils).  Instead, substitute polyunsaturated and monounsaturated fats, such as olive oil, canola oil, almonds, walnuts and flaxseeds.  Unsaturated fats have been found to help lower blood cholesterol levels.
3. Avoid trans fats: Trans fats are very bad for your cholesterol levels because they both raise LDL (bad cholesterol) levels and lower HDL (good cholesterol) levels.  They can be found in margarine and many other processed products, especially baked items.  If a food contains partially hydrogenated oils in the ingredients list, that means it has trans fats and you should avoid it.
4. Decrease your intake of dietary cholesterol: Limit your cholesterol intake to no more then 300 mg of cholesterol a day and, if you have heart disease, aim for less than 200mg.  Only animal products contain cholesterol.  Eggs, whole milk products and organ meats are the richest sources.
5. Eat fatty fish: Consume fish that are rich in omega-3′s, such as salmon, sardines, mackerel, lake trout and herring.  Omega-3′s help to lower cholesterol and promote heart health.  Plus, fish is lower in saturated fat and cholesterol than beef or poultry.
6. If overweight, lose weight: Excess body fat can contribute to high cholesterol levels.  Plus, being overweight is also a risk factor for heart disease.  Losing a little weight, even just a few pounds, can go a long way towards improving your cholesterol levels.
7. Drink in moderation: Some studies show that a drink or two of alcohol may increase HDL (good cholesterol) levels.  However, heavy drinking outweighs the potential health benefits.  So, drink only in moderation. That’s no more than 1 drink a day for women and 1-2 drinks a day for men.
8. Don’t smoke: Smoking increases total cholesterol levels, decreases HDL levels and is a risk factor for heart disease.  So, smokers should consider quitting.
9. Exercise regularly: There is strong evidence that regular physical activity can increase HDL (good cholesterol) levels and lower the risk of heart disease.  So, go for a brisk walk, a bicycle ride or swim laps regularly and you should notice an improvement in your cholesterol levels.

The bottom line:
If your cholesterol is high, there are steps you can take to try to improve it.  Diet, exercise and other lifestyle changes have a direct influence on blood cholesterol levels.  So, eat a high fiber, low fat diet and implement a regular exercise program.  And the next time you have your cholesterol checked, you may be surprised to find that it is lower!

*Disclaimer: This post is not intended to substitute for medical advice provided by a physician. It is merely provided for educational purposes. For advice for your situation, please speak with your medical professional.

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!

Photo by suburbandollar via Flickr

You and your boss were riding a crowded elevator on the way back from an important meeting.  Suddenly you were seized by a desperate need to pass gas.  You gritted your teeth, glad that your boss wasn’t facing you. Twelve floors left to go.  Unable, to hold it much longer, you quickly hit the button for the next floor and made an excuse about needing to talk to Bonnie in accounting as you got out of the elevator.  After the door clunked shut behind you, it escaped.  You exhaled.  Lucky nobody was around.  That was a bad one!

Passing gas is natural.  On average a person will pass gas 14 or more times a day.  That amount might sound excessive to some, but it is actually perfectly normal and healthy.  Now while passing gas is not usually the result of a serious problem, excessive gas can cause some people undue discomfort or, if it occurs at an inopportune time, social embarrassment.  For those people, there are some simple measures than can help reduce it.

What causes gas?
When we think of gas we think of abdominal bloating, pain, belching and flatulence. Gas comes from two sources: swallowed air and the normal breakdown of certain foods in the large intestine.  Although most belching is due to swallowed air, most gas coming from the rectum is produced in the intestinal area.  The offending, smelly gases, that exit through the rectum, include hydrogen, carbon dioxide and methane and are produced when normal, harmless bacteria in the large intestine cause indigestible carbohydrates to ferment.

Most foods that contain carbohydrates can cause gas, especially high fiber healthy foods, such as legumes, fruits, vegetables and whole grains.  And rice is the only starch that doesn’t cause gas.  However, even though fiber can cause gas, it has many wonderful health benefits such as preventing constipation, decreasing the risk of digestive disorders, lowering cholesterol and controlling blood sugar levels and should be a major part of your diet.

How can I reduce gas?
If you are bothered by excessive gas, here are 6 changes that may reduce excess gas or relieve gas discomfort.

1. Soak dried beans overnight prior to cooking: This will remove some of the carbohydrates that cause gas.  Make sure to discard the soaking water and boil the beans in fresh water.
2. Chew food slowly and thoroughly: Do not gulp your food down.  When you swallow big pieces of hard to digest food they will stay longer in the intestine, giving it more time to ferment.
3. Avoid or reduce foods that you are intolerant of: Gas is common in people with food intolerances, such as those who suffer from lactose intolerance or gluten allergies.  That doesn’t mean you have to give up those foods.  You just need to figure out how much of the offending food you can eat before developing gas.
4. Avoid constipation: Eat high fiber foods and drink plenty of fluids. Constipation slows the passing of food through the gastrointestinal tract, giving more time for fermentation to occur, resulting in more gas.
5. Swallow less air: That means limiting carbonated beverages, such as sodas and beer.  Also avoiding chewing gum, sucking on hard candy or drinking through a straw.  All those things will make you swallow more air, which can contribute to gas.
6. Drink peppermint tea: A warm cup of peppermint tea can help relax the muscles of the digestive tract, allowing the body to get rid of painful digestive gas easier.  Just be aware that it can sometimes contribute to heartburn and acid reflux.

If you experience persistent and intense gas associated with other symptoms you should see your doctor to see if your gas is associated with an underlying disorder.

The bottom line:
Gas is a product of a normally functioning digestive system and is rarely a cause of concern.  So, don’t fret about passing gas once in a while.  It is normal after all. However, if excessive gas is causing you discomfort or embarrassment, then maybe it is time to make a few dietary changes.

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.

Photo by cwbeucheler via Flickr

After listening to “Being Healthy for Busy People” podcasts for a few months, Stan realized that his daily fat intake was way too high.  He was a meat and potatoes kind of guy who enjoyed his steak, eggs, whole milk and greasy snack foods.  Even though he thought it might be a tough transition to make, he decided it was time to change his diet. But where to start?

Stan isn’t alone in having a fatty diet.  Most Americans consume far more total fat, especially saturated fat, than what is recommended by the American Heart Association and the American Cancer Society.  That’s a concern because consuming too much saturated fat increases your risk of heart disease, obesity and cancer.

The American Heart Association recommends limiting total fat intake to less than 25-35% of your total calories.  As for saturated and trans fats, they should comprise less than 7% and 1% of your calories, respectively.  The remaining fat should come from plant or fish sources, rather than other animal sources.  Of course, deriving all of your fat from non-partially hydrogenated vegetable sources is the best possible scenario.

Now, we must remember that fat is not the villain that many people make it out to be.  It is true that too much fat can clog the arteries and cause other health issues, but we must remember that consuming the right amount of fat is essential to a healthy, well functioning body.

How can I cut down on fat?
Now assuming that you are eating too much fat or too much of the wrong kind of fat, you should cut back a bit.  Here are 7 tips to reduce your total fat intake, especially saturated fat.

1. Reduce your intake of red meat: Substitute fish or skinless chicken or turkey breast.  These are good alternatives to high fat meat.  And when you eat red meat, select lean cuts, trim off all the visible fat and eat smaller portions (3 to 5oz).
2. Avoid whole dairy products: Use nonfat or low-fat milk and milk products (choose partially-skimmed cheese or cottage cheese).
3. Eat more vegetables, fruits and whole grains: Make vegetables or grains the core of your meals instead of meat.  Better yet, have a meatless meal a few times a week. But don’t add high fat garnishes to compensate, such as butter, creamy dressings or creamy sauces.  That defeats the purpose of having a meatless meal.
4. Avoid foods high in saturated fats and oils: Limit or avoid butter, cream and foods containing palm or coconut oil.
5. Avoid frying foods in fat: Broil, bake or boil foods instead.  If you have to fry, use olive oil instead of butter.
6. Cut back on fat-laden snacks: Chips, donuts, ice-cream, pastries, cookies and cakes are all examples of high calorie, high fat foods with little nutritional value.  If possible, avoid them.  If you do eat them, search out the lower fat options or reduce your portion size.
7. Avoid foods with trans-fats: Read nutritional labels and ingredients lists carefully. If the ingredients list partially hydrogenated fats, it has trans fats.  Choose an alternative without any.

To find out more about why saturated and trans fats are bad for you and why unsaturated fats are better you can read: “Know Your Fats”.

The bottom line:
A moderate amount of fat is essential for a healthy body.  So, don’t eliminate your fat intake altogether.  Instead, eat the right kinds of fat and eat them in moderation.  So, focus on vegetables, fruits and whole grain products and if you like, you can round out your diet with low fat dairy products, lean meats, poultry and fish.  That will reduce the saturated and trans fats you eat and you will be healthier for it!

Photo by peasap via Flickr

Most of us love concerts, but we hate what it does to our ears afterward. Right after a concert our hearing tends to be shot. We feel like we are underwater and have difficulty hearing. Everything sounds so distant and mumbled for a few hours.

Since many of us have experienced this, I thought it would be a great topic to cover. So in this episode, I will go over how loud noises can cause hearing loss and give you tips on how to reduce noise and prevent hearing damage.

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

The video podcast for this week is:

1. The Quest for a Flat Belly!

The blog posts for this week are:

1. Tea’s Caffeine: Longer Energy Without the Jitters
2. Cream In Your Coffee?

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 Powerbooktrance via Flickr

It had been one of those days.  Aaron had been unfocused and unproductive all morning.  Thinking that a short break might help, he headed to the break room and poured himself a tall cup of coffee. After stirring in three tablespoons of French vanilla non-dairy creamer, he took a sip.  He smiled.  He never could handle the stuff black, but with the creamer it was just right.  Grabbing a couple packs of sugar, just in case, he headed back to his cubicle to see if he could finally get some work done.

Many people enjoy the taste of non-dairy creamers in their coffee just like Aaron.  Some enjoy the plain versions, while others like to indulge in the flavored varieties, such as Irish cream, hazelnut, French vanilla, amaretto or toffee nut.  The problem is that even though non-dairy creamers might make our drink look and taste better, they might not be that healthy.

Why are non-dairy coffee creamers unhealthy?
The worst things about non-dairy creamers are all hidden.  You may not know the amount of calories, saturated fat, trans fat and sugar non-dairy creamers can add to a drink.  That is not completely your fault.  The nutrition labels on these products are misleading.  Here are 2 things to be wary of when buying creamers:

1. Portion size: The serving size listed on non-dairy creamers is 1 teaspoon and that serving only has 10 calories.  So, initially you might think that creamers are not contributing too many extra calories.  But how many teaspoons of creamer do you use in your coffee?  Not many people use only one teaspoon.  On average people use 1-2 tablespoons (3-6 teaspoons!), which turns the 10 calories/serving into 30-60 calories for a cup of coffee.  If you have multiple cups a day, the calories can really add up.  So, the next time you use creamer, measure how much you put in.
2. Partially hydrogenated oils (trans fats): If a food has less then 0.5 grams of fat per serving, food companies are allowed to round that number down to zero.  But if the serving size is small like in creamers and you use a lot of servings, that number can start to matter. Even 0.1 grams of trans fats multiplied by six, three times a day becomes 1.8 grams/day. If the amount was 0.4 grams that would become 7.2 grams/day.  This is where reading the label comes in handy.  If the ingredient list has partially hydrogenated oils listed, then you have trans fats in the creamer.  Trans fats are harmful to your health and should be avoided if possible.  They have been linked to an increased risk of heart disease and possibly other health problems.  In fact, unlike saturated fats which only raise the bad cholesterol, trans fats lower your good cholesterol as well.  That’s a bad thing because the good cholesterol helps to combat the bad cholesterol.

What else can I use in my coffee?
If you need something to flavor your coffee, here are some healthier alternatives that might work for you.

1. Milk: Try adding nonfat, 1% or 2% milk to your coffee.  These products have no trans fats and less calories than the popular non-dairy creamers on the market.
2. Fat-free Half and Half: This alternative only has 20 calories per 2 tablespoons and has no trans fats.  It does have some trivial amounts of fat though, so be aware of that.  They just occur in amounts less than 0.5 grams per serving allowing them to round down to zero.
3. Non-Milk Alternatives: If you are lactose intolerant or prefer to avoid milk, try soy, rice or almond milk.  They are all free from trans fat and tend to be lower in calories.  Personally, almond milk is what I prefer to use when I drink coffee.  It is a healthy choice and gives the coffee a nice flavor.

The bottom line:
Don’t let the non-dairy creamer companies fool you with their misleading labels.  It is important to read the labels and really know what you are consuming.  You don’t want to sabotage your healthy diet with hidden calories and fats.  Now you can see past their little tricks and enjoy your cup of coffee without all those extra calories and fat!

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.

Photo by KaiChanVong via Flickr

Everywhere I look these days, I see tearooms and gourmet teashops springing up!  Now that people realize that tea is both tasty and healthy, drinking tea seems to be the trendy thing to do.  Even coffee shops like Starbucks are adding more tea to their menus to cash in on the trend.

What is the appeal of tea?
Have you ever noticed that when you drink a cup of tea, you don’t get that instant jolt of energy that you get from coffee?  Instead you get a less intense, but more sustained rise in energy that continues long after coffee’s caffeine has worn off.  As an additional benefit, instead of making you jittery after a few cups like coffee can, tea actually seems to calm your nerves.

Before we go any further, when I talk about tea I’m always talking about the true teas (black, green, white, pu-erh or oolong), which all come from the Camellia sinensis plant.  All true teas have caffeine in them, but to varying degrees. I’m not talking about tisanes, which are also called herbal teas and rarely have any caffeine at all.

Why does tea affect us differently than coffee?
There are two reasons why the caffeine in tea might affect our body so much differently than the caffeine in coffee:

1. Tea tends to have less caffeine then coffee: A cup of brewed tea has about 40 milligrams of caffeine on average, which is less than half that contained in a cup of coffee.  Of course, the exact amount of caffeine depends on the type of tea and how long it has been steeped.  For example, green teas tend to have less caffeine than black teas and a tea steeped for 5 minutes will have more caffeine than one steeped for 2.
2. Tea is rich in polyphenols: Polyphenols are antioxidants that not only help to neutralize cell damaging free radicals, but may also help to slow the absorption of caffeine into the body.  That could be why the caffeine from a cup of tea doesn’t hit you as hard or as fast as the caffeine you get from a cup of coffee.  Instead, you get a less intense, but more sustained energy.

Why is tea healthy?
Tea is a tasty beverage that is virtually calorie free, fat free, sodium free and sugar free.  Studies are showing that tea may be beneficial to one’s health.  And most of the healthy benefits of tea appear to be derived from tea’s polyphenols. Their antioxidant properties are believed to help neutralize harmful free radicals, which can damage cells, tissues and lipids over time and contribute to chronic diseases.  More research still needs to be done to confirm the role that tea plays in health, but some recent studies have been very promising. Here are some of the findings:

1. Cardiovascular health: Tea has been shown to reduce the risk of heart disease, stroke, blood pressure and lower total and LDL cholesterol (the bad cholesterol).
2. Cancer: Some studies have shown that tea may have anti-tumor properties and may play a role in reducing the risk of cancers.  More studies need to be done though in order to confirm that link.
3. Other: Some studies are showing that tea may also contribute to oral, bone and immune health. There is also some speculation that green tea may aid in weight loss and control or prevent Type 2 diabetes.

The bottom line:
Even though more studies are needed to confirm the effect that tea has on specific health issues, most experts do agree that tea is a very healthy beverage that has a lot to offer your body and should be consumed.  So, the next time you are feeling stressed and tired and want something to both relax you and perk you up, go for a cup of tea instead of a cup of coffee or soda.  Tea is not only very healthy, but it will also help to relax you and give you the sustained energy to finish your day!

Photo by Kanko* via Flickr

Pasta has gotten a bad rap over the past few years.  It has been categorized as a fattening food and been placed in the bad carbohydrate category.  Some people have even claimed that it has a high glycemic index.  But are any of these claims actually true?

That’s an important question to ask because many people love pasta but have been avoiding it like the plague because they believe that it is bad for them.  Especially when they are trying to lose weight.  But are we operating under the right assumptions?  So, today I am going to dedicate this show to pasta and nothing but pasta.  I am going to go over what pasta is, discuss whether it is healthy or not and give you some tips on how to make it as healthy as possible.

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

The video podcast for this week is:

1. Sit Up Straight!

The blog posts for this week are:

1. Stop Snoring!
2. Breakfast Cereal Selection: Health vs Hype

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 jetalone via Flickr

Susan’s mornings were always hectic.  That is why she either skipped breakfast or grabbed a coffee and a pastry on her way to work every morning.  Until her older sister had a heart attack that is.  While Susan was visiting her in the hospital after the quadruple bypass, she realized that it could be her in that bed one day if she didn’t make some changes.  That is when Susan decided to make her health a priority.

The first step Susan chose to make was to start eating a nutritious breakfast every morning.  So, yesterday she stopped at the store and bought a healthy sounding cereal with all the buzzwords, such as “all natural”, “no cholesterol” and “no trans fat”.  Unfortunately, she didn’t realize that the cereal that she chose was full of sugar and had very little fiber.  It was not such a healthy choice after all.  If only she had read the nutrition label.

How do I choose a healthy breakfast cereal?
Just because a cereal sounds healthy, does not mean that it is healthy.  There are a lot of popular, healthy sounding cereals lurking in the cereal aisle that hold little to no nutritional value.  That’s why it is important to look past the marketing hype on the front of the box and read the nutrition label.

Here are 6 tips to consider the next time you buy cereal:

1. Avoid high sugar cereals: You don’t want your cereal to be as sugary as a candy bar!  If sugar or any other sweetener, such as corn syrup, honey or molasses is high on the ingredient list or there is more than one sweetener listed, you can be sure that you are eating a high sugar cereal.  Aim for a cereal where less then 25% of its calories are due to sugar.  If a cereal contains dried fruit, it can be a little higher in sugar because while dried fruit adds sugar, it also adds extra nutrition to your cereal.
2. Avoid high fat cereals: Even though most cereals are low in fat, some cereals like granola use palm kernel or coconut oil, making them higher in saturated fat.  So, make sure to check the ingredients list.
3. Avoid high sodium cereals: If you are trying to reduce your salt intake, buy a cereal with little to no sodium.  Most cereals have 200 to 300 milligrams of sodium per serving and sometimes more, which might be too much for you.
4. Choose high fiber cereals: Look for brands with 5 or more grams of fiber per serving.  Whole grain cereals, such as ones containing whole wheat flour, barley or oats tend to be high in fiber.  That’s important because eating fiber has been shown to reduce the risk of heart disease and lower cholesterol levels.
5. Choose cereals with whole grains: Cereals that have whole grains give you more fiber, vitamins and minerals than refined grains (white flour).  And these grains should be listed first on the ingredient list because ingredients are listed in order from highest to lowest quantity.  Eating more whole grains can reduce the risk of diabetes and heart disease.  Refined grain cereals provide no such health benefits.
6. Read the ingredient list: Also, make sure that the ingredient list is not too long and that there are not many unnecessary ingredients, such as artificial flavors, colors, preservatives or ingredients which you don’t even recognize as a food.  Simpler, shorter ingredients lists usually mean a less processed, healthier cereal.

The bottom line:
Choosing a healthy breakfast cereal takes only a small amount of effort on your part.  So, take the time to read the nutritional label and aim for a whole grain cereal that is high in fiber, low in sugar and sodium and has no saturated fat. It will be time well spent because breakfast is an important meal to get your day started off the right way!

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.

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After a long, stressful day at work, Debbie was exhausted. She rested her head on the pillow, snuggled in close and closed her eyes, looking forward to a good night’s rest. Tomorrow looked to be more of the same, so she would need the sleep.  Just as she was about to drop off to sleep, a loud noise startled her.  Not again, she thought.  Did Tom have to snore tonight of all nights?  Frustrated, she tried to fall asleep, but the loud snores bored into her head.

Sound familiar?  Snoring is a common problem that afflicts over half of adults at one point in their lives.  Not only can it disrupt or annoy a sleeping partner, it can also impact the health of the snorer.

What causes snoring?
Snoring occurs when air is unable to pass normally through the respiratory passages due to narrowing or blockage.  The air passing through a smaller opening causes the relaxed tissues around the back of the throat to vibrate during breathing, creating harsh, rattling sounds called snores.  The narrowing can be in the nose, mouth or throat.  There are many root causes of snoring.

Why do people snore?
Here are a seven common reasons why people snore:

1. Allergies: Seasonal allergies can lead to a stuffy nose, which can cause snoring.
2. Cold or sinus infection: Nasal congestion or obstruction can cause snoring.
3. Being overweight: Being overweight is a common contributor to snoring.  Carrying extra weight can lead to extra bulk in the throat, which can cause narrowing of the air passages and snoring.
4. Deviated septum: The septum is the tissue and cartilage that separates your nostrils.  If that nasal partition is crooked, it may cause snoring.  If that is the cause, there are surgeries available to correct it.  That will not only take care of the snoring problem, but will also improve breathing.
5. Too much alcohol before bed: Drinking too much alcohol overly relaxes the tongue and throat muscles, which can obstruct air movement and cause snoring.
6. Enlarged tonsils or adenoids: If these are enlarged, it can narrow the airways contributing to snoring.
7. Sleep apnea: Snorers who are chronically sleepy may have obstructive sleep apnea.  With sleep apnea, sleepers stop breathing temporarily.  When they struggle for air, they snort loudly to force the airways open.  This is a dangerous condition if untreated.  If you suspect you have sleep apnea, see a specialist or visit a sleep disorder clinic immediately.

What can I do to stop the snoring?
If your partner’s snoring is keeping you up at night, here are six suggestions to try to stop it.

1. Have them sleep on their side: Lying on the back can partially obstruct airflow by allowing the tongue to fall back into the throat.  To prevent your partner from lying on their back, sew a rolled up sock or tennis ball to the top of their sleepwear. (Don’t do this without their permission or you might not have to worry about hearing them snore ever again.)
2. Avoid or limit alcohol: Avoid alcohol at least 4 hours prior to sleep.
3. Try nasal strips: Adhesive strips that are placed over your nose may improve breathing by opening the airways in the nasal passage.
4. Lose weight: Sometimes changing your diet and losing weight is enough to reduce or even stop snoring.
5. Take away allergy triggers: Sometimes removing allergy triggers (pets, stuffed animals, down comforters/pillows) from the bedroom can solve the snoring issue.
6. See a specialist: If snoring continues or becomes louder, see a specialist to determine if you have a nasal obstruction, deviated septum, enlarged tonsils or adenoids or sleep apnea. Your doctor will help you find ways to stop the snoring by either suggesting lifestyle changes, medication or surgery, if necessary.

The bottom line:
Why should you suffer another sleepless night?  Simple lifestyle changes, such as sleeping on the side, taking away allergy triggers, avoiding alcohol before bedtime and losing weight may stop snoring.  And if you suspect something more serious, don’t hesitate to see a specialist because sometimes snoring can be more than a harmless, sleep disrupting noise.  But whether it’s merely annoying or more serious, don’t lose another night to disrupted sleep.  Sleep is important, so address the problem right away.