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

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

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

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

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

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

Trial 1: Average Adult around the house

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

Trial 2: Average Adult on trail

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

Trial 3: Geriatric Patient with regular step pattern

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

Trial 4: Geriatric Patient with irregular step pattern

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

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

Consider the following five ways you can lower your risk of type II diabetes:

• Increase fiber intake: Consuming a proper amount of fiber daily, helps keep your blood sugar at balanced levels. In addition, more fiber in the form of oatmeal and other hearty low calorie consumables helps curb your appetite for more sugary snacks.
• Eat whole grains: Studies have shown that individuals with diets containing high amounts of whole grains tend to see a decreased rate for developing diabetes. Great-tasting whole grain options abound these days, so consider making the transition if you haven’t already.
• Avoid obesity at all costs: It’s overwhelmingly apparent that there is a strong correlation between obesity and developing diabetes. So, it’s critical that you never allow yourself to become overweight, let alone obese. Doing so can increase your chances of developing diabetes by as much as 80 percent.
• Skip refined sugars: Nothing in the modern American diet is more likely to cause wily blood sugar levels than foods and drinks laden with refined sugars. Soft drinks, candy, cakes, and other sweets should be consumed as rarely as possible, if ever.
• Diet and exercise: Committing to a proper diet and sticking to a weekly workout regimen are the smartest ways to ensure that the aforementioned steps are followed. A balanced diet will provide you with the nutrition you need sans the junk, while dedicated exercise will keep you from becoming overweight.

Type II diabetes is a devastating medical problem, but one that can easily be avoided with the right steps. It requires nothing more than discipline and an unwavering desire to avoid having to prick your finger three a times a day for the rest of your life.

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

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

Rowing

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

Advanced Resistance Rows

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

Pullups

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

Lat Pulldowns

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

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

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

A recent study from Harvard Medical School shows that being overweight or obese when you are middle-aged is an excellent indicator that you may not have much longer to live. The study also shows that young people who are of the heavier persuasion have an increased risk of dying when they reach a certain age as well. But the main difference between these two groups of people is in the difficulty of losing the weight. A teenager will usually have an easier time shedding pounds because older people often have slower metabolisms, less energy, and careers that can get in the way.

The study claims that while it may be easier and more beneficial for people to lose weight while young, it is never to late to see the benefits from weight loss. Those in their 40s and 50s who choose to lose their excess weight will see increased benefits and a longer life. Not only will their chance of heart disease decrease, but recent diabetes news suggests that if properly managed the harsh treatment methods may be reduced.

Now, if you are getting into your later years, you may think that it is too late to change your habits. Most people get stuck in routines and used to bad lifestyle choices which can take years off of their lives. Instead of doing nothing about it, middle-age people should take haste and visit the gym and eat better as soon as possible because it can still make a difference.

There are only two things that need to happen later in life in order for successful weight loss to occur: diet and exercise. While this may seem overwhelming for the uninitiated, it is as easy as keeping track of numbers. The average person needs around 2,000 calories in order to function throughout the day. By altering certain foods to get the correct caloric intake, you can manipulate your diet to be more efficient. In order to lose a pound every week, you will need an overall deficit of 3,500 calories.

A more efficient way to fill up and not go over your daily calorie allowance is to eat foods that are rich in fiber such as nuts, beans, fruits, and vegetables. They may not seem as appealing as a Big Mac at first, but your body will thank you for it by functioning better and reducing the symptoms of diabetes.

Along with keeping tabs on your caloric intake, you should also set numbers to the amount of exercise your perform. By purchasing a pedometer you can see how much you are actually walking throughout the day and adjust your levels of activity according to your weight loss goals. If you are looking to seriously get into shape, workout on a treadmill or elliptical to know exactly how many calories you are burning by entering your weight.

Once you are accustomed to working out regularly, start to challenge yourself with tougher routines. The Livestrong website suggests jogging outside at night on a regular basis in order to burn the most calories. By constantly increasing your goals you might even transform yourself from a sedentary vegetable to a well toned athlete over time.

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

One of the bigger questions today is: How can you fight off hunger urges while dieting? Sure you want to lose weight, but avoiding the fulfilling, fatty foods at your fingertips when your stomach and body is telling you to eat more can be difficult. To explore this further we must compartmentalize this question in order to fully grasp its underlying answers.

Stomach Tricksters
When the body starts giving signs to the brain that it needs replenishment you should always listen. It’s never a good idea to ignore this request even if you have put yourself on a strict dieting regime. It’s a common misconception that when dieting you need to eat significantly less, or not eat anything at all during certain points in your day in order to lose weight. This is untrue and there is a good way to respond to these physical requests.

Eat a stomach trickster. Airy foods that are large in size but light in density can temporarily satisfy your craving. Now I’m certainly not saying this is the ultimate resolution to a hunger crisis, but it can help if you’re having trouble sleeping because of hunger pains and absolutely need something to satisfy this natural craving.

Fluids Help the Flow
Simply put, water helps your body in so many ways. Water isn’t a cure for hunger, but will help compensate for other aspects of bodily functioning (eg. low on energy). Other fluids too aren’t a bad idea if your pallet is craving something more sweet and flavorful.

Eat “Anything” Whenever You Want
The number one weapon in your hunger fighting arsenal is actually two food groups. They are none other than fruits and vegetables. Vegetables especially are foods that you can have without any limitations or restrictions. They don’t pack as much of a belly filling punch as chocolate cheese cake, but are nevertheless effective. Snacking on fruits and vegetables is generally a good idea anyway as the body responds well to vitamin and nutrient rich foods like these. So pick out some of your favorites and stock up.

Powerful Fiber
Incorporating high fiber foods into your diet can really have a positive effect. They are light and heavy at the same time. Heavy in nutritional value and light in all the things you don’t need. Whole grains, beans, fiber based cereals, and many others can help keep your body lean while providing a good source of energy and even mental acuteness.

Trendy: Gum
I briefly wanted to mention this recent trend. Supposedly many people are chewing gum while drinking lots of water. I don’t recommend this as I’ve never tried it but supposedly it helps. My best guess as to why is because of a psychological factor. Stimulating the chewing mechanism relays a message to the brain that you’re consuming something when in reality you’re just tossing a rubbery little thing around between your teeth. You could try this one if you were interested in seeing if it might help you.

Sleep
When pertaining to the end of our day, sleep is most important. You need a regular and decent sleep schedule for your body to operate at maximum efficiency. If you’re thinking about food late at night and are losing sleep over it, then try to find a decent healthy snack to hold you over until morning. Ideally, I’d highly advise against late night snacking, but it’s better to be comfortable enough to sleep more, than to worry about eating less.

Old School: Ice
This is an old trick that worked for many, including myself for many years. Chewing ice is a great way to satiate your hunger without taking in any calories. From a dental standpoint, chewing ice cubes isn’t recommended, but chewing crushed or broken down ice can beneficial without too many dental problems. If you want to get really crazy you can add flavoring to the ice for a more flavor stimulating experience.

I hope you enjoyed today’s points and wish everyone the best of luck in their quests to leading healthier lifestyles!

About the Author – Dan Petraglia runs a weight loss and fitness information blog packed with unique exercise, dieting, and nutrition information, products, programs, and services. you can check it out at fitnessandweightlosscentral.com or follow him on Facebook & on Twitter.

Get fit while getting to work

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

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

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

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

Photo by D Sharon Pruitt

Incorporating low-calorie, high nutrient foods into your diet is one of the best ways to lose weight and to maintain your current weight. Maintaining a trim waistline is obviously an important part of a healthy lifestyle; however, so is often overlooked oral care. To promote the health of our bodies, we need to eat for both the health of our waistlines and our mouths. Whether you are seeing Dallas dentists or Miami dieticians, they will all agree that the following foods are great for both your oral and physical health:

Berries

Strawberries, blueberries, and blackberries are all high in Vitamin C, which is necessary to promote gum health. These berries are also high in fiber and antioxidants, which reduce cravings and boost your overall immune system. So, consider adding a cup of these fruits to your morning hot cereal for additional nutrition. Just remember to brush afterwards to rid your mouth of all those remaining seeds and sugars.

Dark Leafy Greens

Not only are green leafy veggies great at warding off gingivitis, but they are also high in Vitamin A, a necessary nutrient for building tooth enamel. Eating lots of veggies is, in fact, one of the best things you can do for your mouth.  As a bonus it is also high beneficial to your waistline. Turnip greens have some of the highest levels of vitamin A amongst the dark leafy greens, but spinach also has a high level if you aren’t into turnip greens. Spinach is also rich in fiber making it a great bed for anyone who is weight conscious and craving a salad.

Low-Fat Yogurt

The calcium contained in low-fat yogurt has long been proven to build strong bones and promote strong health, which is great for your teeth. The protein found in low-fat yogurt is also great for rebuilding lean muscle after a work out, and the Vitamin D which many dairy products are now fortified with help promote a better mood. Low-fat yogurt is a definite favorite due to those highly benefits to your oral, physical, and mental health.

The right foods can do wonders for our overall health. They can boost your energy, put you in a better mood, and help you shed the extra pounds you need to live a healthier life. When shopping for food, consider choosing whole foods that will not only promote your physical and mental health, but also your oral health. A healthy lifestyle incorporates every aspect in your life so there is no reason not to make sure that the foods you eat will be able to fuel you properly.

Talli van Sunder Running

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

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

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

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

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 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!

Photo by darkpatator via Flickr

“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 madcowk via Flickr

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

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

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

The video podcast for this week is:

1. Exercise Intensity

The blog posts for this week are:

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

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

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.

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 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 sub_lime79 via Flickr

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

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

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

The video podcast for this week is:

1. The Benefits of Rooibos Tea

The blog posts for this week are:

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

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

Photo by hjl via Flickr

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

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

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

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

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

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

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

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.

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!

It’s that time of the year again. The holidays are starting, Halloween is just around the corner and our healthy diets are at risk of being sabotaged. But, it doesn’t have to be that way. We can emerge unscathed from this holiday season with a little thought and preparation beforehand.

When we were kids, we were afraid of witches, ghosts and goblins on this night. Now we’re afraid of the bags of chocolates, candies and gum. We are afraid of succumbing to the temptation of the candy. I remember when I was a kid, I used to have to work to get that candy. I went to house after house after house. I covered some serious ground. Now, I only have to hit the closest store to stock up on bags of the stuff. It’s so much easier now.

It’s true that some of us love getting our sugar fix at this time of year.  The rest of us want to avoid the candy, but often succumb to the temptation of the bags of candy waiting for trick or treaters.

How can we forgo the temptation?
Unfortunately, giving in to temptation is all too easy. I know that if we don’t watch ourselves, we’ll eat all the candy, restock, and eat all the candy again before the first trick or treater can even ask us to smell their feet and give them something good to eat. To avoid that, I’ve come up with a four step solution. Here it is for all of you.

1. Buy candy later: Do not buy the candy for the trick or treaters until a few days before Halloween. That cuts down on the time you have to eat the candy.
2. Buy candy you don’t like: Make sure to pick candy that you don’t like. That way, you are much less tempted to eat the forbidden candy.
3. Hide the candy: Put the candy in an inconvenient place to access. Hopefully, hard to get to candy that you don’t really like, won’t be as much of a temptation.
4. Give the candy away: Give away all the candy, even if that means giving one of the late arriving trick or treaters a pound of candy. At that point, the candy becomes their problem and not yours.

The important thing to remember is that Halloween is fun because of the costumes, the movies and the parties, not the candy. The candy is for the kids. Let’s emerge from the fire of the trial of the first of the end of year holidays with our health and physiques unscathed.

The cool, crisp air outside is a sign that fall has arrived and summer has gone. The trees all know it, their leaves already turning from green to the vibrant red, yellow and brown that we all love to see every year. That means that Halloween is just around the corner. Pretty soon it will be time to buy a pumpkin or two from your local store or pumpkin patch.

Then you’ll be carving Jack O’Lanterns or maybe making a pie. Either way, don’t forget to keep those seeds. It would be a shame to throw away such a wonderful, nutritious food.

What are the nutritional benefits?
Pumpkin seeds, sometimes called pepitas, are a very healthy snack, bursting with nutritional benefits.

• Protein and unsaturated fats: Pumpkin seeds are a good source of protein and omega-3 fatty acids.

• Minerals: They are a good source of essential minerals, such as, iron, zinc, manganese, calcium, phosphorus, copper, magnesium and potassium.

• Vitamins: The seeds contain folate and vitamins A, B, C, and D as well as being considered a good source of vitamin K.

Although pumpkin seeds are a great source of protein, essential fatty acids and are rich in many important vitamins and minerals, they also contain 180 calories per ¼ cup (60 ml) serving. Like all nuts and seeds, please eat them in moderation. Eating too many of them can, after all, make you gain weight.

What are the health benefits?
Pumpkin seeds are considered one of the healthiest foods you can eat. Here is why:

• Promotes prostate health: Research shows that eating pumpkin seeds might help prevent benign prostatic hypertrophy (BPH).

• Prevents osteoporosis: There is a strong correlation between diets low in zinc and the development of osteoporosis. Pumpkin seeds are a zinc-rich food that can help prevent osteoporosis.

• Is an anti-inflammatory: Animal studies show that pumpkin seeds are effective in reducing arthritic inflammation.

• Lowers cholesterol: Pumpkin seeds are rich in phytosterols, a compound found in plants, which helps decrease the levels of LDL (bad) cholesterol.

• Helps against depression: Pumpkin seeds contain tryptophan, which has been shown to be effective in fighting depression.

• Can help prevent cancer: A diet rich in phytosterols has also been linked to a reduced risk of certain types of cancers.

Where can I find pumpkin seeds?
Pumpkin seeds are easy to find.

• Find them at your local store: You can buy them at your local store usually in a pre-packaged bag or you can find them in the bulk section. Sometimes, they’re labeled as pepitas, so don’t be fooled!

• Make them yourself: You can also make them yourself when you have a pumpkin lying around. Here is a recipe from allrecipes.com that is easy and fun to do!

Make sure to keep your pumpkin seeds in an airtight container in the refrigerator to prevent them from oxidizing and losing some of their health benefits.

What dishes complement pumpkin seeds?
Roasted pumpkin seeds have a nutty, sweet flavor with a chewy texture that goes well in many dishes. Of course, they are also tasty on their own. Try them in some of these dishes:

• Salads: Sprinkle some on top of your salads to add a hint of nutty flavor.

• Cookies: Add them to your oatmeal-raisin cookies for a tasty, little nutritional boost.

• Sautéed vegetables: Cook them with any of your favorite vegetables, like kale or swiss chard, to increase the nutritional benefit.

• Granola: Add them to your granola recipe. They are always a tasty addition.

• Rice: Some people mix them into their rice to add a little extra flavor.

• Stir-Fry: Pumpkin seeds are a favorite in stir-fry dishes. Sprinkle some in next time.

So, this Halloween please don’t throw away your delicious, healthy pumpkin seeds. Instead, eat them on their own or place them in your favorite dish. Your body, and taste buds, will thank you for it!