Tuesday, December 28, 2010
Dental Insurance - Encourage use before they take matters in their own hands
Friday, December 10, 2010
Did you know: Diabetes cost could double or triple by 2050?
According to an October 2010 report released by the Centers for Disease Control and published in Population Health Metrics, the annual cost of diabetes in the United States is $174 billion, $116 billion of which is in direct medical costs. That figure is expected to double or triple by 2050, with one in every three Americans suffering from the disease.
Thursday, November 11, 2010
BodyWorks Muscles for minors: How strength training gives kids a lift
BodyWorks
Muscles for minors: How strength training gives kids a lift
By Michael W. Rosen, M.D.(Click for author bios in About us)
Years ago, people commonly rejected the idea that working out with weights was good for children. Now, experts know otherwise. Strength or resistance training — when done properly — may offer kids a bounty of benefits.
Worth the weight
Strength training for kids isn't about bulging biceps and six-pack abs. Muscles like that come from bodybuilding and powerlifting — neither of which is recommended for children or teens. What's more, developing large muscle mass usually isn't possible until after puberty.
Instead, strength training in children produces more subtle results — stronger muscles, not bulk. And, the benefits go beyond mere strength. For children, resistance training can mean:
- Improved fitness and endurance
- Increased flexibility
- Decreased risk of injury to muscles, tendons and ligaments
- Stronger bones
- Improved sports performance
- Leaner body mass
- More efficient calorie burning
- Greater self-esteem
Safety first
Of course, your child's safety should be your No. 1 priority. From a young age, children should be taught that free weights and machines can be dangerous. They should understand that playing with weight equipment is not allowed.
According to the American Academy of Pediatrics, it's safe for most children to begin a supervised strength-training program when they're about age 8. They need to be mature enough to follow instructions. And, they need to be able to stay focused on what they're doing.
You might start by talking with your child's doctor. He or she can help determine if strength training is OK for your son or daughter.
But, keep in mind that a child's routine shouldn't just be a mini-version of an adult's. That can result in injury. So, even if you regularly use weights, resist inviting your child to work out with you.
It's best to have a qualified trainer oversee your child's plan. Look for someone who has experience working with children. Some schools and health clubs offer sessions for children. A safe and effective program — and trainer — should do the following:
- Provide supervision.
- Make sure children aren't overdoing it. Lighter weights with more repetitions are best for kids.
- Teach proper technique. This may be done without weights at first.
- Include a warm-up period before each training session and a cool-down period after.
- Limit strength-training sessions to two or three days per week. There should be at least one day in between.
Kids should get other forms of exercise, too — for a total of at least 1 hour of physical activity each day. Activities such as jumping rope, running and playing sports can help strengthen bones and keep the heart and lungs in shape. A well-rounded exercise program is the most beneficial for kids — adults, too.
Friday, October 22, 2010
Game on! Heart-healthy tailgating
By Melanie Polk, M.M.Sc., R.D., F.A.D.A., and William Weese, M.D.
Fall is in full swing — and so is football season. It's time for touchdowns, team spirit and tailgating.
Yet, some of your favorite tailgate fixings may not be anything to cheer about when it comes to heart health. Well, at least if you're serving too many dishes high in fat, calories and sodium.
But, enjoying tailgating doesn't have to mean sidelining good nutrition. Make these menu strategies part of your heart-healthy playbook.
Bench high-fat players. Serve a lighter version of some of your go-to dishes. Remove skin from chicken before barbecuing, for example. Or, make a few savvy trades:
Wow the crowd. Surprise your friends with some lively new fare. Ideas that might score points:
A winning way
Finally, remember, these are good moves for your health. And, when you're feeling your best, you can do what you enjoy — such as cheering on your team!
Melanie Polk is a registered dietitian who specializes in educating consumers with simple strategies for better health. She has more than 20 years of experience in nutrition and cancer prevention, nutrition for seniors, and is a Fellow of the American Dietetic Association. She has been a nutrition consultant with OptumHealth for more than a decade.
Dr. William Weese is a medical director in UnitedHealthcare's Clinical Coverage Review. He is board-certified in internal medicine and pulmonary diseases, was in private practice in Phoenix for 27 years and has worked in the managed care arena for more than two decades.
Fall is in full swing — and so is football season. It's time for touchdowns, team spirit and tailgating.
Yet, some of your favorite tailgate fixings may not be anything to cheer about when it comes to heart health. Well, at least if you're serving too many dishes high in fat, calories and sodium.
But, enjoying tailgating doesn't have to mean sidelining good nutrition. Make these menu strategies part of your heart-healthy playbook.
Bench high-fat players. Serve a lighter version of some of your go-to dishes. Remove skin from chicken before barbecuing, for example. Or, make a few savvy trades:
- Opt for extra-lean ground beef or turkey breast in place of regular ground beef.
- Use fat-free or low-fat mayo, cream cheese or sour cream in place of the full-fat versions.
Wow the crowd. Surprise your friends with some lively new fare. Ideas that might score points:
- Grilled fish and avocado tacos served with salsa
- Low-fat turkey-apple wraps
- Hummus with pita chips and veggies
- Hearty bean chili served with whole-grain rolls
- Fresh fruit kebabs with low-fat yogurt berry dip
A winning way
Finally, remember, these are good moves for your health. And, when you're feeling your best, you can do what you enjoy — such as cheering on your team!
Melanie Polk is a registered dietitian who specializes in educating consumers with simple strategies for better health. She has more than 20 years of experience in nutrition and cancer prevention, nutrition for seniors, and is a Fellow of the American Dietetic Association. She has been a nutrition consultant with OptumHealth for more than a decade.
Dr. William Weese is a medical director in UnitedHealthcare's Clinical Coverage Review. He is board-certified in internal medicine and pulmonary diseases, was in private practice in Phoenix for 27 years and has worked in the managed care arena for more than two decades.
Thursday, August 12, 2010
Grants for Workplace Wellness Programs
Healthcare Reform Update: Grants for Workplace Wellness Programs
The Patient Protection and Affordable Care Act (PPACA) creates a grant program to assist small businesses to provide comprehensive workplace wellness programs. Grants will be awarded to eligible employers to provide their employees with access to new workplace wellness initiatives. The grants will be awarded beginning in 2011 with $200 million appropriated for a five-year period. An eligible employer is an employer that: - Employs fewer than 100 employees who work 25 hours or more per week, and
- Did not have a workplace wellness program as of March 23, 2010 (date of PPACA's enactment).
- Health awareness initiatives (including health education, preventive screenings, and health risk assessments)
- Efforts to maximize employee engagement (including mechanisms to encourage employee participation)
- Initiatives to change unhealthy behaviors and lifestyle choices (including counseling, seminars, online programs, and self-help materials)
- Supportive environment efforts (including workplace policies to encourage healthy lifestyles, healthy eating, increased physical activity, and improved mental health)
Wednesday, July 14, 2010
Thinking of inking?
What was I thinking? Unlike a hairstyle that can be changed when you realize you’ve gone too far in the name of fashion, a tattoo is permanent. That alone should make you think twice about going under the needle. But, there’s another reason to proceed with caution when considering a tattoo: The popular skin art can pose a threat to your health.
The risks linked to tattoos include:
Of course, some people simply aren’t happy with their tattoo once they get it. Perhaps they acted too hastily or got the tattoo when their judgment was impaired. Others may become displeased if the tattoo fades. Skin tone and body shape affect how it looks, too. Yes, it’s possible to remove a tattoo. But, the procedure can be expensive and leave scars and discoloration. Laser removal isn’t covered by most health insurance plans because it’s considered a cosmetic procedure.
So, don’t make a hasty decision about getting a tattoo. Before the needle ever touches your skin, take some time to think it through. Ask yourself why you’re getting the tattoo. Is it making a statement that you’ll be OK with in 15 years? Consider the size and location, too. Will a future employer be able to see your tattoo, for example? Would it be better to put it in a more discreet spot?
If you decide to go ahead and get a tattoo, be sure to:
The risks linked to tattoos include:
- Infection. Needles that aren’t sterile can lead to several types of skin infections. Unclean equipment may also spread diseases, such as hepatitis, HIV and tetanus.
- Allergies. Tattoo ink can cause allergic reactions — sometimes years later. Even temporary tattoos can cause problems.
- Granulomas. Small, firm bumps of tissue can form around particles of tattoo ink. They may bleed and must be removed.
- Keloids. These are scars that grow thicker than normal. They may form when you get a tattoo or if you have one removed.
- Medical test complications. Iron oxide and heavy metal pigments in the tattoos may also affect MRI results. Though rare, some people have reported swelling and burning in the area of their tattoos when getting an MRI. If you have this test, be sure to tell the technician you have a tattoo.
Of course, some people simply aren’t happy with their tattoo once they get it. Perhaps they acted too hastily or got the tattoo when their judgment was impaired. Others may become displeased if the tattoo fades. Skin tone and body shape affect how it looks, too. Yes, it’s possible to remove a tattoo. But, the procedure can be expensive and leave scars and discoloration. Laser removal isn’t covered by most health insurance plans because it’s considered a cosmetic procedure.
So, don’t make a hasty decision about getting a tattoo. Before the needle ever touches your skin, take some time to think it through. Ask yourself why you’re getting the tattoo. Is it making a statement that you’ll be OK with in 15 years? Consider the size and location, too. Will a future employer be able to see your tattoo, for example? Would it be better to put it in a more discreet spot?
If you decide to go ahead and get a tattoo, be sure to:
- Find a professional, licensed tattoo artist. State and local officials oversee their work. Look for inspection certificates and official credentials.
- Observe carefully. Make sure the tattooist wears gloves and washes his or her hands. He or she should do so between customers and after touching items, such as the telephone. Make sure the artist uses new needles and inks from sealed packages. An autoclave, which is a machine that sterilizes equipment, should be used to clean other instruments after use.
- Make sure your immunizations are up-to-date. Vaccines, such as those for hepatitis and tetanus, may provide added protection.
- Keep a record of the types of ink used. Include the lot number, if possible. This can help if you want to get the tattoo removed or if you have an allergic reaction later.
Firing up the grill? Take steps to reduce cancer risk
By Michael W. Rosen, M.D.
Who’d have thought that eating burgers from your backyard grill could increase your risk of cancer? Yes, cancer. Studies suggest that grilling may be linked to the disease in two ways:
It affects what we eat. Americans often grill red meats — such as steaks, hamburgers and ribs. We put processed meats — such as hot dogs and sausages — on the grill, as well. Yet, there’s convincing evidence that diets high in these meats — whether or not they’re grilled — are linked to cancer, especially colorectal cancer.
It affects how we cook. Cooking meats at high temperatures — by grilling, broiling or frying, for example — may create cancer-causing substances. Some, called heterocyclic amines (HCAs), form when meat is cooked over high heat. Others, called polycyclic aromatic hydrocarbons (PAHs), form when fat drips onto a hot fire, creating smoke that sticks to meat as it cooks. Evidence that grilling or barbecuing animal foods is a cause of cancer is limited. But, even though it’s not clear how this risk translates to humans, it’s smart to take precautions.
Does that mean you should never have a family cookout again? Of course not. Instead, use these strategies to reduce possible cancer risks. For example:
Rethink your menu. Eat red meats only once in a while, whether or not they’re grilled. And, avoid processed meats altogether, advises the American Institute for Cancer Research. Poultry and seafood haven’t been linked to cancer. But, grilling them can produce HCAs and PAHs, too.
Barbecue fruits and vegetables. Grilling plant foods — unlike grilling meat — doesn’t produce HCAs or PAHs. What’s more, a diet that includes many fruits and veggies may reduce the risk of several cancers. Try grilling peppers, onions, tomatoes, avocados and corn.
Never thought about putting fruit on the grill? Try fruit kabobs with pineapple, peaches and mangoes. They’re delicious!
Minimize flare-ups and charring. This helps reduce the formation of harmful chemicals on meat. Try these tips:
- Choose leaner cuts of meat, and remove all visible fat. Less fat is more healthful. And, it means less dripping and fewer flare-ups.
- Precook meat briefly in the microwave right before placing it on the grill. This means less time on the grill.
- Marinate the meat. Doing so may reduce HCAs.
- Cook food in the center of the grill, with coals pushed to the sides. This helps keep fat and juices from dripping on them and causing flare-ups.
- Spread aluminum foil on the grill. Make small holes in the foil to allow fat to drain.
- Flip meat frequently. It helps reduce the amount of harmful chemicals that form.
- Cut off charred, blackened or burned parts of the meat.
Monday, July 12, 2010
Sleep Tight
We all know the immediate effects of too many late nights. We're left bleary-eyed, snappy and struggling to concentrate.
Even worse, regularly burning the candle at both ends could have serious health consequences. Insufficient sleep has been shown to increase the levels of stress hormones in our bodies and has also been linked to obesity as well as a raising your risk of type 2 diabetes, heart disease, and stroke.
There's no right amount of sleep for everyone. But if you often find yourself relying on caffeine to stay awake during the day, or you really struggle to wake up, you're probably not getting enough.
Try to avoid caffeine post lunch, or at least after 4pm. Switch to warm, milky drinks or herbal teas like chamomile or peppermint.
If you're aiming to cut your caffeine intake in the day, find somewhere to close your eyes for a few minutes if you can. Research shows that a 15-minute nap is more effective than a coffee at beating tiredness.
And while a few alcoholic drinks after work or at the weekend might seem like a nice way to unwind, they can wreak havoc on your sleep cycle.
Alcohol has a sedative effect which causes you to fall straight into a deep sleep, but don't be tricked into thinking that this is a good thing. As the alcohol wears off you'll come out of deep sleep causing you to wake up earlier than you should, and once you're awake, you'll find it harder to drift off again, which explains why you can feel exhausted the morning after the night before.
And although regular exercise can relieve stress and help you sleep, a strenuous workout too close to bedtime can make it harder to drop off. So if possible, schedule your exercise for earlier in the day. If night time is the only time you can exercise, choose more sedate activities like swimming or yoga.
However, going to bed hungry can make it just as hard to sleep. If you're really hungry, a small bowl of whole-wheat cereal with warm skim milk an hour or two before you turn in makes a great bedtime snack.
Wholegrain cereals are also a good source of B vitamins, and studies show a deficiency of these can lead to sleep problems. In addition, milk is rich in tryptophan, an amino acid that acts as a natural sedative. Making it warm ups the comfort factor while the carbs in the cereal will make it easier for the tryptophan to get to your brain. Other foods high in tryptophan include turkey, chicken, eggs, cheese, tuna, nuts and seeds.
Switch off the TV and computer at least half an hour before you plan to turn in and dim the lights.
Melatonin, a hormone that plays a role in making you feel drowsy and preparing you for sleep, is produced when its dark, so try not to have lights shining into your room, or a bright alarm clock.
Play some gentle music or read for a while and if you really struggle to switch off, think about investing in relaxation CD's. Learning some deep breathing techniques may also help.
A warm shower or bath will chill you out literally. Your blood vessels dilate helping you to cool quickly afterwards. Your core temperature needs to drop by two degrees for you to fall asleep.
If you often lie awake worrying about the busy day ahead, write a to-do list before turning in. If you've got other worries, think about starting a diary to offload them before hitting the sack.
You might also like to pop on a pair of socks before getting into bed - warming your feet widens the blood vessels helping to radiate body heat away, which prepares the body for sleep.
Keep an eye on your thermostat. Sleep experts recommend a warm, comfortable bed in a cool room - aim for between 61 and 64 degrees in the bedroom.
Make it as dark as possible, invest in thicker blinds or curtains if street lamps or the light of dawn are affecting your sleep. Ear plugs are also worthwhile if noise is a problem.
Finally, keep your room clutter free. Disorganization and mess is another cause of elevated stress hormone levels. Not great for drifting off.
But if you go to bed and can't sleep, don't lie there fretting. Go to another room, sit in a dim light and do something you find relaxing like reading, listening to soft music or even doing a jigsaw puzzle. When you start to feel sleepy, go back to bed.
If you're really struggling to sleep for more than a few nights, or falling asleep at inappropriate times, you may have a sleep disorder. Sleep problems can also be a symptom of other conditions. See your doctor if you're worried.
Until next week, sweet dreams from Fitbug!
Even worse, regularly burning the candle at both ends could have serious health consequences. Insufficient sleep has been shown to increase the levels of stress hormones in our bodies and has also been linked to obesity as well as a raising your risk of type 2 diabetes, heart disease, and stroke.
There's no right amount of sleep for everyone. But if you often find yourself relying on caffeine to stay awake during the day, or you really struggle to wake up, you're probably not getting enough.
What's keeping you up?
Alcohol, caffeine and nicotine are the main culprits affecting sleep patterns and the quality of your sleep; so if you're struggling to snooze, take a look at these three first and foremost.Try to avoid caffeine post lunch, or at least after 4pm. Switch to warm, milky drinks or herbal teas like chamomile or peppermint.
If you're aiming to cut your caffeine intake in the day, find somewhere to close your eyes for a few minutes if you can. Research shows that a 15-minute nap is more effective than a coffee at beating tiredness.
And while a few alcoholic drinks after work or at the weekend might seem like a nice way to unwind, they can wreak havoc on your sleep cycle.
Alcohol has a sedative effect which causes you to fall straight into a deep sleep, but don't be tricked into thinking that this is a good thing. As the alcohol wears off you'll come out of deep sleep causing you to wake up earlier than you should, and once you're awake, you'll find it harder to drift off again, which explains why you can feel exhausted the morning after the night before.
And although regular exercise can relieve stress and help you sleep, a strenuous workout too close to bedtime can make it harder to drop off. So if possible, schedule your exercise for earlier in the day. If night time is the only time you can exercise, choose more sedate activities like swimming or yoga.
Sleepy Snacks
Digestive activity can also keep us awake. So try to leave a gap between your evening meal and turning in, and avoid rich, spicy foods late at night.However, going to bed hungry can make it just as hard to sleep. If you're really hungry, a small bowl of whole-wheat cereal with warm skim milk an hour or two before you turn in makes a great bedtime snack.
Wholegrain cereals are also a good source of B vitamins, and studies show a deficiency of these can lead to sleep problems. In addition, milk is rich in tryptophan, an amino acid that acts as a natural sedative. Making it warm ups the comfort factor while the carbs in the cereal will make it easier for the tryptophan to get to your brain. Other foods high in tryptophan include turkey, chicken, eggs, cheese, tuna, nuts and seeds.
And...relax
Get into a relaxing pre-bed routine that tells your body it's time to wind down and get ready for sleep.Switch off the TV and computer at least half an hour before you plan to turn in and dim the lights.
Melatonin, a hormone that plays a role in making you feel drowsy and preparing you for sleep, is produced when its dark, so try not to have lights shining into your room, or a bright alarm clock.
Play some gentle music or read for a while and if you really struggle to switch off, think about investing in relaxation CD's. Learning some deep breathing techniques may also help.
A warm shower or bath will chill you out literally. Your blood vessels dilate helping you to cool quickly afterwards. Your core temperature needs to drop by two degrees for you to fall asleep.
If you often lie awake worrying about the busy day ahead, write a to-do list before turning in. If you've got other worries, think about starting a diary to offload them before hitting the sack.
You might also like to pop on a pair of socks before getting into bed - warming your feet widens the blood vessels helping to radiate body heat away, which prepares the body for sleep.
Create a sleep haven
Avoid watching TV in your room if you can. It's important to associate that space with rest and sleep. Researchers have also discovered a link between watching TV in bed and obesity, because it increases the chance of disrupted sleep.Keep an eye on your thermostat. Sleep experts recommend a warm, comfortable bed in a cool room - aim for between 61 and 64 degrees in the bedroom.
Make it as dark as possible, invest in thicker blinds or curtains if street lamps or the light of dawn are affecting your sleep. Ear plugs are also worthwhile if noise is a problem.
Finally, keep your room clutter free. Disorganization and mess is another cause of elevated stress hormone levels. Not great for drifting off.
Bedtime...
When it comes to going to bed and getting up, it's best to be a creature of habit. Going to bed and getting up at the same time every day, (including weekends) programs your body to sleep better.But if you go to bed and can't sleep, don't lie there fretting. Go to another room, sit in a dim light and do something you find relaxing like reading, listening to soft music or even doing a jigsaw puzzle. When you start to feel sleepy, go back to bed.
If you're really struggling to sleep for more than a few nights, or falling asleep at inappropriate times, you may have a sleep disorder. Sleep problems can also be a symptom of other conditions. See your doctor if you're worried.
Until next week, sweet dreams from Fitbug!
Thursday, June 10, 2010
Pounds vs. puffs: Keep the weight off when kicking the habit
Most smokers know that quitting is one of the best things they can do for their health. But, they also know that kicking the habit is tough. And, for some, it’s even more difficult because they’re worried about weight gain.
It’s true that quitting smoking can cause some people to gain weight. And, being overweight isn’t good for your health. However, the health benefits of quitting are greater than the risks of putting on a few pounds.
In addition, weight gain may not be as much of a concern as you might think. In fact, the average ex-smoker gains only 6 to 8 pounds after quitting. Very few people who quit smoking — about 10 percent — gain more than 30 pounds. And, some people don’t gain weight at all.
People who put on weight may do so because they:
As you’re kicking the habit, there’s a lot you can do to minimize the chance that you’ll gain weight. For example:
Exercise regularly. Physical activity actually helps cut down the urge for cigarettes. And, it controls the appetite and burns calories. Exercise may even be more enjoyable to you after you quit smoking. You may not have the breathing problems you might’ve had when you smoked. Consider checking with area fitness centers to see if they have programs designed specifically for people who are quitting smoking. Or, find classes at your local community center. For safety’s sake, be sure to talk with your doctor before you significantly increase your level of physical activity.
Limit alcohol. It’s high in calories. And, drinking lowers the chances that you’ll be able to quit smoking for good. When you drink, your resolve may let down and you may decide to “just have one cigarette.”
Choose healthful snacks. Light snacks may mean you’ll be less hungry during the day and less likely to overeat later. Crunchy, low-fat snacks — such as apples, carrots, celery or pretzels — are good choices. Sugar-free gum and mints are low-calorie ways to keep your mouth busy.
Weigh and write. Weigh yourself once a week. That will help you keep track of changes in your weight. But, try not to dwell on small gains. Also, keep a daily food diary so you’re aware of what you’re eating.
Don’t use eating to cope with stress and boredom. There are healthier ways to keep your hands, mind and body busy. Try exercising, enjoying hobbies, taking a hot bath or reading a book.
Ask your doctor about using medicine to help you quit. Some people gain less weight when they use medicine to help them quit smoking. Talk with your doctor about nicotine replacements such as gum, patches, nasal sprays and inhalers. He or she also may be able to offer other tips for quitting.
Remember that quitting smoking is your No. 1 goal. Focus on that first. Once you’re tobacco-free, you can concentrate on losing any pounds you might have gained.
It’s true that quitting smoking can cause some people to gain weight. And, being overweight isn’t good for your health. However, the health benefits of quitting are greater than the risks of putting on a few pounds.
In addition, weight gain may not be as much of a concern as you might think. In fact, the average ex-smoker gains only 6 to 8 pounds after quitting. Very few people who quit smoking — about 10 percent — gain more than 30 pounds. And, some people don’t gain weight at all.
People who put on weight may do so because they:
- Feel hungrier. Increased appetite is a common withdrawal symptom that usually goes away.
- Have more snacks or alcoholic drinks. Ex-smokers may miss having something to do with their hands and mouths once they quit. They tend to reach for something — often food — to replace cigarettes. Also, the senses of smell and taste may improve after quitting. So, they may crave sweets, high-fat foods and alcohol more than before.
- Burn calories differently. Smoking temporarily makes the body burn calories faster. After smokers quit, their metabolisms slow for a while before returning to normal. This adjustment period can affect their weight.
As you’re kicking the habit, there’s a lot you can do to minimize the chance that you’ll gain weight. For example:
Exercise regularly. Physical activity actually helps cut down the urge for cigarettes. And, it controls the appetite and burns calories. Exercise may even be more enjoyable to you after you quit smoking. You may not have the breathing problems you might’ve had when you smoked. Consider checking with area fitness centers to see if they have programs designed specifically for people who are quitting smoking. Or, find classes at your local community center. For safety’s sake, be sure to talk with your doctor before you significantly increase your level of physical activity.
Limit alcohol. It’s high in calories. And, drinking lowers the chances that you’ll be able to quit smoking for good. When you drink, your resolve may let down and you may decide to “just have one cigarette.”
Choose healthful snacks. Light snacks may mean you’ll be less hungry during the day and less likely to overeat later. Crunchy, low-fat snacks — such as apples, carrots, celery or pretzels — are good choices. Sugar-free gum and mints are low-calorie ways to keep your mouth busy.
Weigh and write. Weigh yourself once a week. That will help you keep track of changes in your weight. But, try not to dwell on small gains. Also, keep a daily food diary so you’re aware of what you’re eating.
Don’t use eating to cope with stress and boredom. There are healthier ways to keep your hands, mind and body busy. Try exercising, enjoying hobbies, taking a hot bath or reading a book.
Ask your doctor about using medicine to help you quit. Some people gain less weight when they use medicine to help them quit smoking. Talk with your doctor about nicotine replacements such as gum, patches, nasal sprays and inhalers. He or she also may be able to offer other tips for quitting.
Remember that quitting smoking is your No. 1 goal. Focus on that first. Once you’re tobacco-free, you can concentrate on losing any pounds you might have gained.
Thursday, April 8, 2010
Wednesday, April 7, 2010
"Be a model of fitness
Almost from the time they start to toddle, your kids want to imitate your every move — they may pretend to cook dinner or head off to work. But, that’s just the beginning. As your children grow, they’ll likely imitate the lifestyle choices that you make — including how physically active you are.
You want your children to be fit and strong. And, you know that you need to set a good example. But, maybe you’re so busy that you don’t know where to start. Or, maybe you’ve just fallen into the habit of hitting the couch instead of the walking trail. Take heart. It’s not too late for the whole family to start enjoying the benefits of regular exercise.
Gather the troops
It’s easier to get everyone on board with physical activity if you ease into the idea. Think small changes, not boot camp. For example, plan a 10-minute family walk after dinner, two evenings a week.
And, it shouldn’t end there. Get everyone involved in choosing activities the whole family can enjoy. Here are some ideas:
* Take it outside. Walk to a nearby park or school to kick a soccer ball, shoot hoops, or just run and play. If your kids are young, consider walking while they ride a tricycle. Take the family on bike rides, and plan weekend hikes to explore parks and trails in town and in the country. Area state parks are a great place to get outdoors, too.
* Be your own motor. Leave the car at home whenever you can, and stroll or bicycle to the library, grocery store or school instead.
* Hit the gym at home. There are many simple exercises that can be done at home. You might consider, for example, yoga or stretching exercises. Talk with your doctor about what could benefit you.
* Give back. Train together for a charity event, such as a 5K walk.
* Explore a family sport. Consider doubles tennis at a local park or school court. Make it vigorous activity by playing singles instead.
* Celebrate with more than cake. Include a game of family Frisbee or volleyball when planning birthdays and other occasions.
Unplug
On average, kids between ages 8 and 18 spend four hours a day watching TV, videos, DVDs and prerecorded shows. Since too much time in front of the TV or computer can crowd out fitness, you may want to set limits on these sedentary pastimes.
Of course, most kids won’t love the idea of less TV. So, why not offer alternatives? For example, skip the cartoons and take the family bowling. Make the time you do spend watching TV more active by challenging your kids to a jumping jack contest during commercials.
It all adds up
Each week, most healthy adults should aim for at least 2.5 hours of moderate aerobic activity, such as walking briskly. On two or more days a week, adults also need strengthening activities, such as working with resistance bands or light weights. Exercise recommendations for kids and teens include an hour of activity each day, mostly aerobic exercise.
Of course, safety is a priority. Check with your doctor before significantly increasing your physical activity. Also, make sure everyone wears safety gear appropriate for their activities, such as helmets, kneepads and elbow pads.
Before long, fitness can become a natural and fun part of family life. Chances are, you’ll also make some treasured memories along the way."
Almost from the time they start to toddle, your kids want to imitate your every move — they may pretend to cook dinner or head off to work. But, that’s just the beginning. As your children grow, they’ll likely imitate the lifestyle choices that you make — including how physically active you are.
You want your children to be fit and strong. And, you know that you need to set a good example. But, maybe you’re so busy that you don’t know where to start. Or, maybe you’ve just fallen into the habit of hitting the couch instead of the walking trail. Take heart. It’s not too late for the whole family to start enjoying the benefits of regular exercise.
Gather the troops
It’s easier to get everyone on board with physical activity if you ease into the idea. Think small changes, not boot camp. For example, plan a 10-minute family walk after dinner, two evenings a week.
And, it shouldn’t end there. Get everyone involved in choosing activities the whole family can enjoy. Here are some ideas:
* Take it outside. Walk to a nearby park or school to kick a soccer ball, shoot hoops, or just run and play. If your kids are young, consider walking while they ride a tricycle. Take the family on bike rides, and plan weekend hikes to explore parks and trails in town and in the country. Area state parks are a great place to get outdoors, too.
* Be your own motor. Leave the car at home whenever you can, and stroll or bicycle to the library, grocery store or school instead.
* Hit the gym at home. There are many simple exercises that can be done at home. You might consider, for example, yoga or stretching exercises. Talk with your doctor about what could benefit you.
* Give back. Train together for a charity event, such as a 5K walk.
* Explore a family sport. Consider doubles tennis at a local park or school court. Make it vigorous activity by playing singles instead.
* Celebrate with more than cake. Include a game of family Frisbee or volleyball when planning birthdays and other occasions.
Unplug
On average, kids between ages 8 and 18 spend four hours a day watching TV, videos, DVDs and prerecorded shows. Since too much time in front of the TV or computer can crowd out fitness, you may want to set limits on these sedentary pastimes.
Of course, most kids won’t love the idea of less TV. So, why not offer alternatives? For example, skip the cartoons and take the family bowling. Make the time you do spend watching TV more active by challenging your kids to a jumping jack contest during commercials.
It all adds up
Each week, most healthy adults should aim for at least 2.5 hours of moderate aerobic activity, such as walking briskly. On two or more days a week, adults also need strengthening activities, such as working with resistance bands or light weights. Exercise recommendations for kids and teens include an hour of activity each day, mostly aerobic exercise.
Of course, safety is a priority. Check with your doctor before significantly increasing your physical activity. Also, make sure everyone wears safety gear appropriate for their activities, such as helmets, kneepads and elbow pads.
Before long, fitness can become a natural and fun part of family life. Chances are, you’ll also make some treasured memories along the way."
Friday, March 12, 2010
"Be a model of fitness
Almost from the time they start to toddle, your kids want to imitate your every move — they may pretend to cook dinner or head off to work. But, that’s just the beginning. As your children grow, they’ll likely imitate the lifestyle choices that you make — including how physically active you are.
You want your children to be fit and strong. And, you know that you need to set a good example. But, maybe you’re so busy that you don’t know where to start. Or, maybe you’ve just fallen into the habit of hitting the couch instead of the walking trail. Take heart. It’s not too late for the whole family to start enjoying the benefits of regular exercise.
Gather the troops
It’s easier to get everyone on board with physical activity if you ease into the idea. Think small changes, not boot camp. For example, plan a 10-minute family walk after dinner, two evenings a week.
And, it shouldn’t end there. Get everyone involved in choosing activities the whole family can enjoy. Here are some ideas:
* Take it outside. Walk to a nearby park or school to kick a soccer ball, shoot hoops, or just run and play. If your kids are young, consider walking while they ride a tricycle. Take the family on bike rides, and plan weekend hikes to explore parks and trails in town and in the country. Area state parks are a great place to get outdoors, too.
* Be your own motor. Leave the car at home whenever you can, and stroll or bicycle to the library, grocery store or school instead.
* Hit the gym at home. There are many simple exercises that can be done at home. You might consider, for example, yoga or stretching exercises. Talk with your doctor about what could benefit you.
* Give back. Train together for a charity event, such as a 5K walk.
* Explore a family sport. Consider doubles tennis at a local park or school court. Make it vigorous activity by playing singles instead.
* Celebrate with more than cake. Include a game of family Frisbee or volleyball when planning birthdays and other occasions.
Unplug
On average, kids between ages 8 and 18 spend four hours a day watching TV, videos, DVDs and prerecorded shows. Since too much time in front of the TV or computer can crowd out fitness, you may want to set limits on these sedentary pastimes.
Of course, most kids won’t love the idea of less TV. So, why not offer alternatives? For example, skip the cartoons and take the family bowling. Make the time you do spend watching TV more active by challenging your kids to a jumping jack contest during commercials.
It all adds up
Each week, most healthy adults should aim for at least 2.5 hours of moderate aerobic activity, such as walking briskly. On two or more days a week, adults also need strengthening activities, such as working with resistance bands or light weights. Exercise recommendations for kids and teens include an hour of activity each day, mostly aerobic exercise.
Of course, safety is a priority. Check with your doctor before significantly increasing your physical activity. Also, make sure everyone wears safety gear appropriate for their activities, such as helmets, kneepads and elbow pads.
Before long, fitness can become a natural and fun part of family life. Chances are, you’ll also make some treasured memories along the way."
Almost from the time they start to toddle, your kids want to imitate your every move — they may pretend to cook dinner or head off to work. But, that’s just the beginning. As your children grow, they’ll likely imitate the lifestyle choices that you make — including how physically active you are.
You want your children to be fit and strong. And, you know that you need to set a good example. But, maybe you’re so busy that you don’t know where to start. Or, maybe you’ve just fallen into the habit of hitting the couch instead of the walking trail. Take heart. It’s not too late for the whole family to start enjoying the benefits of regular exercise.
Gather the troops
It’s easier to get everyone on board with physical activity if you ease into the idea. Think small changes, not boot camp. For example, plan a 10-minute family walk after dinner, two evenings a week.
And, it shouldn’t end there. Get everyone involved in choosing activities the whole family can enjoy. Here are some ideas:
* Take it outside. Walk to a nearby park or school to kick a soccer ball, shoot hoops, or just run and play. If your kids are young, consider walking while they ride a tricycle. Take the family on bike rides, and plan weekend hikes to explore parks and trails in town and in the country. Area state parks are a great place to get outdoors, too.
* Be your own motor. Leave the car at home whenever you can, and stroll or bicycle to the library, grocery store or school instead.
* Hit the gym at home. There are many simple exercises that can be done at home. You might consider, for example, yoga or stretching exercises. Talk with your doctor about what could benefit you.
* Give back. Train together for a charity event, such as a 5K walk.
* Explore a family sport. Consider doubles tennis at a local park or school court. Make it vigorous activity by playing singles instead.
* Celebrate with more than cake. Include a game of family Frisbee or volleyball when planning birthdays and other occasions.
Unplug
On average, kids between ages 8 and 18 spend four hours a day watching TV, videos, DVDs and prerecorded shows. Since too much time in front of the TV or computer can crowd out fitness, you may want to set limits on these sedentary pastimes.
Of course, most kids won’t love the idea of less TV. So, why not offer alternatives? For example, skip the cartoons and take the family bowling. Make the time you do spend watching TV more active by challenging your kids to a jumping jack contest during commercials.
It all adds up
Each week, most healthy adults should aim for at least 2.5 hours of moderate aerobic activity, such as walking briskly. On two or more days a week, adults also need strengthening activities, such as working with resistance bands or light weights. Exercise recommendations for kids and teens include an hour of activity each day, mostly aerobic exercise.
Of course, safety is a priority. Check with your doctor before significantly increasing your physical activity. Also, make sure everyone wears safety gear appropriate for their activities, such as helmets, kneepads and elbow pads.
Before long, fitness can become a natural and fun part of family life. Chances are, you’ll also make some treasured memories along the way."
"Health & Wellness Podcast Series: Now is a great time for a healthier you
Maybe you want to lose a few pounds, build exercise into your daily routine, learn how to relax, or just live a longer, healthier life.
But who has time? Now you do, at a time that works for you.
UnitedHealthcare is pleased to offer a new Health & Wellness podcast series that’s available whenever you are. Access one online today — on your lunch break, in between appointments, before bed, or whenever your busy schedule allows you a few minutes.
Available 24/7, you can view these podcasts at your convenience.
Best of all, each podcast has “chapters” — you can listen to the full presentation, or simply listen to the sections most important to you.
To view the podcasts, go to http://go.uhc.com/podcasts/uhc.
To download podcasts to your computer, click on the question mark “Tools and Help,” located on the bottom right of the presentation, then select “Download.”
Current podcasts
Women’s Health: Caring for Ourselves
Presented by Kathyrn Jackson, Wellness Consultant
Learn about a woman’s top health concerns: Heart, breast and brain health; osteoporosis; menopause; diet; exercise; and managing stress.
Men’s Health: Caring for Ourselves
Presented by Jason Lee, Wellness Consultant
Learn about a man’s top health concerns: Heart, prostate and brain health; diet; exercise; and managing stress."
Maybe you want to lose a few pounds, build exercise into your daily routine, learn how to relax, or just live a longer, healthier life.
But who has time? Now you do, at a time that works for you.
UnitedHealthcare is pleased to offer a new Health & Wellness podcast series that’s available whenever you are. Access one online today — on your lunch break, in between appointments, before bed, or whenever your busy schedule allows you a few minutes.
Available 24/7, you can view these podcasts at your convenience.
Best of all, each podcast has “chapters” — you can listen to the full presentation, or simply listen to the sections most important to you.
To view the podcasts, go to http://go.uhc.com/podcasts/uhc.
To download podcasts to your computer, click on the question mark “Tools and Help,” located on the bottom right of the presentation, then select “Download.”
Current podcasts
Women’s Health: Caring for Ourselves
Presented by Kathyrn Jackson, Wellness Consultant
Learn about a woman’s top health concerns: Heart, breast and brain health; osteoporosis; menopause; diet; exercise; and managing stress.
Men’s Health: Caring for Ourselves
Presented by Jason Lee, Wellness Consultant
Learn about a man’s top health concerns: Heart, prostate and brain health; diet; exercise; and managing stress."
Thursday, February 11, 2010
I knew chocolate was good for you - it tastes too good.
Click here for A touch of dark chocolate can benefit the heart.docx
Eat more chocolate and live longer.
Wednesday, February 10, 2010
Don't let your budget effect your health
Click here for Don't let your budget effect your health.pdf
If your financial picture is not real healthy - don't let that effect your healthy lifestyle.
Fitbug UK - Healthy Living on Your Terms
Fitbug UK - Healthy Living on Your Terms: "Experts In Focus - Toning
Michael Cosker - Personal Trainer
Posted 26 January 2010
workout
* Losing weight
* Age and weight
* Lose the skinny fat
I'm currently trying to lose weight but am especially keen to tone up my bottom half, as I carry the most of my weight around my thighs and bum. Which exercises should I be focusing on to achieve this?
Hello there and thanks for your question.
As a Fitbug member I imagine you'll be walking regularly already which is a great start, well done! Walking uses the large muscles in the body so is a good toning activity - I'm not sure how many steps you're currently achieving, but if you can build up to walking for an hour a day you'll be making a good contribution to your energy expenditure. If you're already walking an hour a day you might like to try alternating jogging with walking once or twice a week for 15-20 minutes.
As well as the walking you're already doing, I would suggest adding some toning exercises to your routine. In my experience, lower body compound exercises mixed with aerobic activity produces the best toning results for legs and bums. A compound exercise is an exercise which works several muscles or muscle groups at the same time meaning it will allow you to burn more calories, and spend less time working out.
The squat, alternate lunge and step up are my three most prescribed upper leg and bum compound exercises. You can perform these with or without weights, depending on how advanced you are. I would always suggest starting with no weights, get the technique right and then introduce weights. Finish each training session with a 5 minute jog/run, depending on your fitness level. Always talk to your GP before starting any new training regime. Below is a step by step guide to performing each of my chosen exercises.
Squat
* Stand with your feet shoulder width apart.
* Push your bum out and bend the knees and maintain the natural curve of the spine.
* Lower slowly to a comfortable position, keeping your thighs parallel.
* From the bottom position push through the heel of your foot, keeping your chest lifted and natural spine.
* Keep knees in line with toes throughout the exercise.
Alternate Lunge
* Place feet with a greater than normal stride apart with feet hip width distance apart and toes facing forward.
* Keep chest lifted and brace your abdominals and back muscles.
* Lunge forward using alternate legs bending knees until your front knee is roughly at a right angle. Avoid contact with the floor and your back knee.
* At the bottom of the movement push against the ground, keeping your chest lifted, maintain a natural spine and return to starting position.
* Keep knees in line with toes and front heel down throughout the movement.
Step Up
* Select an appropriate step height which will enable you to have your leading knee at a 90 degree angle at the knee joint. Face the step.
* Stand with shoulders back, chest up and arms by your side.
* Brace abdominals and back muscles.
* Place one foot on the step, and drive the body upwards through the lead leg to stand erect.
* Pause briefly at the top, then return to start position.
* Repeat changing leading legs."
Michael Cosker - Personal Trainer
Posted 26 January 2010
workout
* Losing weight
* Age and weight
* Lose the skinny fat
I'm currently trying to lose weight but am especially keen to tone up my bottom half, as I carry the most of my weight around my thighs and bum. Which exercises should I be focusing on to achieve this?
Hello there and thanks for your question.
As a Fitbug member I imagine you'll be walking regularly already which is a great start, well done! Walking uses the large muscles in the body so is a good toning activity - I'm not sure how many steps you're currently achieving, but if you can build up to walking for an hour a day you'll be making a good contribution to your energy expenditure. If you're already walking an hour a day you might like to try alternating jogging with walking once or twice a week for 15-20 minutes.
As well as the walking you're already doing, I would suggest adding some toning exercises to your routine. In my experience, lower body compound exercises mixed with aerobic activity produces the best toning results for legs and bums. A compound exercise is an exercise which works several muscles or muscle groups at the same time meaning it will allow you to burn more calories, and spend less time working out.
The squat, alternate lunge and step up are my three most prescribed upper leg and bum compound exercises. You can perform these with or without weights, depending on how advanced you are. I would always suggest starting with no weights, get the technique right and then introduce weights. Finish each training session with a 5 minute jog/run, depending on your fitness level. Always talk to your GP before starting any new training regime. Below is a step by step guide to performing each of my chosen exercises.
Squat
* Stand with your feet shoulder width apart.
* Push your bum out and bend the knees and maintain the natural curve of the spine.
* Lower slowly to a comfortable position, keeping your thighs parallel.
* From the bottom position push through the heel of your foot, keeping your chest lifted and natural spine.
* Keep knees in line with toes throughout the exercise.
Alternate Lunge
* Place feet with a greater than normal stride apart with feet hip width distance apart and toes facing forward.
* Keep chest lifted and brace your abdominals and back muscles.
* Lunge forward using alternate legs bending knees until your front knee is roughly at a right angle. Avoid contact with the floor and your back knee.
* At the bottom of the movement push against the ground, keeping your chest lifted, maintain a natural spine and return to starting position.
* Keep knees in line with toes and front heel down throughout the movement.
Step Up
* Select an appropriate step height which will enable you to have your leading knee at a 90 degree angle at the knee joint. Face the step.
* Stand with shoulders back, chest up and arms by your side.
* Brace abdominals and back muscles.
* Place one foot on the step, and drive the body upwards through the lead leg to stand erect.
* Pause briefly at the top, then return to start position.
* Repeat changing leading legs."
"Stuck in the weight cycle?
Many of us have looked in the mirror at one time or another and decided it’s time to shed extra pounds. Maybe then you started a popular new diet or exercised for hours each day. However, if you’re like many people, your commitment to such drastic change waned — and eventually the weight crept up again.
Some people can get caught in this pattern of losing weight and regaining it — called weight cycling. It can be caused by losing weight too quickly. It also can be caused by a diet that’s too strict, too expensive or too limited — making it difficult to stick with long term.
If this sounds familiar, it’s time to get out of the cycle and learn the secrets of lasting weight loss. Doing so is important for more reasons that just being able to wear your favorite jeans. Some studies suggest that this pattern is linked to health issues, such as high blood pressure, high cholesterol and gallbladder disease. It may also be related to depression and poor self-esteem.
Breaking the cycle
Understanding why you might be caught in a weight cycle may be the first step to make lasting changes. People who weight cycle often don’t participate in regular physical activity, for example. Some people also may have unhealthful eating habits, such as binging.
Talk with your doctor about healthful weight-loss strategies. He or she may suggest dropping pounds more slowly — gradual weight loss is easier to sustain in the long term. These tips also may help:
Put it in writing. A contract with yourself is a great way to show your commitment, assess where you are and set goals. Place it where you’ll see it every day.
Be realistic. Plan to lose no more than 2 pounds a week, a rate considered safe by most experts. Remember: Perfection isn’t practical — nor possible. You’ll have occasional setbacks. That’s OK — forgive yourself and get back on track.
Build a bond. Good relationships can help you through the tough times. Try to surround yourself with friends and family who are supportive. Or, find others who share your goals and can help keep you on track.
See the big picture. A healthful weight can help reduce your risk of many chronic conditions. This may include heart disease, diabetes and some forms of cancer. To help yourself stay motivated, make a list of the reasons you want to lose and review it often.
Weight loss doesn’t have to be extreme to be effective. Losing just 5 to 10 percent of your weight — that’s 10 to 20 pounds for a 200-pound person — can improve blood pressure, blood cholesterol and blood sugar levels. These are big reasons to make lasting changes toward a healthier life and abandon the weight cycle for good.
Beyond the pounds: Other important numbers
Find a wealth of resources at myuhc.com®. Click “Health & Wellness,” then “Tools” to find calculators for a healthful weight range, body mass index and calories burned."
Many of us have looked in the mirror at one time or another and decided it’s time to shed extra pounds. Maybe then you started a popular new diet or exercised for hours each day. However, if you’re like many people, your commitment to such drastic change waned — and eventually the weight crept up again.
Some people can get caught in this pattern of losing weight and regaining it — called weight cycling. It can be caused by losing weight too quickly. It also can be caused by a diet that’s too strict, too expensive or too limited — making it difficult to stick with long term.
If this sounds familiar, it’s time to get out of the cycle and learn the secrets of lasting weight loss. Doing so is important for more reasons that just being able to wear your favorite jeans. Some studies suggest that this pattern is linked to health issues, such as high blood pressure, high cholesterol and gallbladder disease. It may also be related to depression and poor self-esteem.
Breaking the cycle
Understanding why you might be caught in a weight cycle may be the first step to make lasting changes. People who weight cycle often don’t participate in regular physical activity, for example. Some people also may have unhealthful eating habits, such as binging.
Talk with your doctor about healthful weight-loss strategies. He or she may suggest dropping pounds more slowly — gradual weight loss is easier to sustain in the long term. These tips also may help:
Put it in writing. A contract with yourself is a great way to show your commitment, assess where you are and set goals. Place it where you’ll see it every day.
Be realistic. Plan to lose no more than 2 pounds a week, a rate considered safe by most experts. Remember: Perfection isn’t practical — nor possible. You’ll have occasional setbacks. That’s OK — forgive yourself and get back on track.
Build a bond. Good relationships can help you through the tough times. Try to surround yourself with friends and family who are supportive. Or, find others who share your goals and can help keep you on track.
See the big picture. A healthful weight can help reduce your risk of many chronic conditions. This may include heart disease, diabetes and some forms of cancer. To help yourself stay motivated, make a list of the reasons you want to lose and review it often.
Weight loss doesn’t have to be extreme to be effective. Losing just 5 to 10 percent of your weight — that’s 10 to 20 pounds for a 200-pound person — can improve blood pressure, blood cholesterol and blood sugar levels. These are big reasons to make lasting changes toward a healthier life and abandon the weight cycle for good.
Beyond the pounds: Other important numbers
Find a wealth of resources at myuhc.com®. Click “Health & Wellness,” then “Tools” to find calculators for a healthful weight range, body mass index and calories burned."
"Running free of injury
Whether you’re a seasoned runner or just getting started, running can be a great way to be active and get fit. But, in your quest for exercise — or the finish line —be sure you don't run into an injury.
Injuries are more likely to occur when you begin running or significantly increase the frequency, intensity or distance of your runs. They also can happen when you don’t take proper precautions. So, consider these tips to help you stay injury-free:
Start out on the right foot. Talk with your doctor before beginning a new exercise program or significantly increasing your physical activity. Also, get your doctor’s approval if you’re returning to running after an injury. If you get the OK to run, start out slowly. A rule of thumb is to increase your running time and distance gradually over several days and weeks. Don’t put a week’s worth of activity into a day or two.
Start and end each session the right way, too. Warm up for several minutes with a walk, then do some stretches. Stretch your Achilles tendon, hamstring and quadriceps. Hold the positions, but don't bounce. Stretch again after your run.
Avoid the pressure. Running puts a significant amount of force on the lower body — as much as two to three times your body weight. Do your legs a favor and try to run on flat, smooth and reasonably soft surfaces, such as a track, if possible. Use trails that have been specifically developed for running, if available where you live. Try to avoid running on concrete or up and down hills, which puts more stress on the knees and ankles. Due to the risk of injury, proper footwear is essential to absorb shock from running on hard surfaces. For more information, see the sidebar, 'Choosing shoes.'
Watch the weather. Running when it’s very hot or cold outside can be hazardous to your health. In general, try to avoid extreme conditions. These tips also can help:
* In cold weather, avoid frostbite by covering bare skin with a jacket, gloves and a hat. Don’t forget to cover your neck, too. Petroleum jelly can be used on other exposed areas, such as the nose.
* Dress in layers so you can stay warm, if needed, without overheating.
* On hot days, plan to run early in the morning or later in the evening.
* Check air pollution levels and don't run outdoors if there have been air quality warnings in your area.
Mix it up. Cross-training — which incorporates different types of exercise in your fitness regimen — can help you get stronger and improve your endurance. It also helps prevent injuries, since the variety of activities means you aren't stressing the same muscles and joints over and over. For runners, low-impact exercises, such as swimming and cycling, are great cross-training options. You can alternate days that you run with days that you do these other types of exercises. You can also cross-train within the same workout. For example, run for 30 minutes and then cycle for 30 minutes.
Whether you’re training for a marathon or beginning an exercise program, don’t forget to keep safety in mind. For instance, avoid running at night or on narrow, busy roads. If possible, use designated trails or tracks."
Whether you’re a seasoned runner or just getting started, running can be a great way to be active and get fit. But, in your quest for exercise — or the finish line —be sure you don't run into an injury.
Injuries are more likely to occur when you begin running or significantly increase the frequency, intensity or distance of your runs. They also can happen when you don’t take proper precautions. So, consider these tips to help you stay injury-free:
Start out on the right foot. Talk with your doctor before beginning a new exercise program or significantly increasing your physical activity. Also, get your doctor’s approval if you’re returning to running after an injury. If you get the OK to run, start out slowly. A rule of thumb is to increase your running time and distance gradually over several days and weeks. Don’t put a week’s worth of activity into a day or two.
Start and end each session the right way, too. Warm up for several minutes with a walk, then do some stretches. Stretch your Achilles tendon, hamstring and quadriceps. Hold the positions, but don't bounce. Stretch again after your run.
Avoid the pressure. Running puts a significant amount of force on the lower body — as much as two to three times your body weight. Do your legs a favor and try to run on flat, smooth and reasonably soft surfaces, such as a track, if possible. Use trails that have been specifically developed for running, if available where you live. Try to avoid running on concrete or up and down hills, which puts more stress on the knees and ankles. Due to the risk of injury, proper footwear is essential to absorb shock from running on hard surfaces. For more information, see the sidebar, 'Choosing shoes.'
Watch the weather. Running when it’s very hot or cold outside can be hazardous to your health. In general, try to avoid extreme conditions. These tips also can help:
* In cold weather, avoid frostbite by covering bare skin with a jacket, gloves and a hat. Don’t forget to cover your neck, too. Petroleum jelly can be used on other exposed areas, such as the nose.
* Dress in layers so you can stay warm, if needed, without overheating.
* On hot days, plan to run early in the morning or later in the evening.
* Check air pollution levels and don't run outdoors if there have been air quality warnings in your area.
Mix it up. Cross-training — which incorporates different types of exercise in your fitness regimen — can help you get stronger and improve your endurance. It also helps prevent injuries, since the variety of activities means you aren't stressing the same muscles and joints over and over. For runners, low-impact exercises, such as swimming and cycling, are great cross-training options. You can alternate days that you run with days that you do these other types of exercises. You can also cross-train within the same workout. For example, run for 30 minutes and then cycle for 30 minutes.
Whether you’re training for a marathon or beginning an exercise program, don’t forget to keep safety in mind. For instance, avoid running at night or on narrow, busy roads. If possible, use designated trails or tracks."
Wednesday, February 3, 2010
Fitbug UK - Healthy Living on Your Terms
Fitbug UK - Healthy Living on Your Terms: "Find a fitness buddy and you'll both benefit!
Posted 02 February 2010
running partner
* Fitbug Front Room Workout
* Great Ways To Stay Motivated
* Eating for activity
When you're trying to make healthier lifestyle choices, having the support of friends and family behind you can make all the difference. Particularly if they're committed to getting in shape too.
Because there's strong evidence that finding a partner to exercise or slim along with you, could seriously improve your chances of success.
A recent study by the University of Pennsylvania School of Medicine, published last autumn, found that African Americans who were assigned a 'diet buddy' to work out with lost more weight than those who tried to slim alone.
In fact, the more weight the diet buddy lost, the more weight the original dieter lost.
The research backs up numerous previous studies, which have shown that partners who team up to lose weight or get fit together are more successful than those who go it alone.
Even if you haven't got a health conscious friend on hand to pair up with, there’s still lots of support available, from walking groups to Fitbug's own online chat forum.
Read on to find out how best to stay in shape, with help from your friends....
First, beat diet saboteurs
Other people can provide valuable encouragement and support when we're trying to eat better, cut down on alcohol or spend more time being active.
Unfortunately though, those around us can also put obstacles in our way:
The friend who suggests that surely you can have a small slice / glass / bar, the spouse who complains that you're always at the gym these days, or who asks why you feel the need to change at all when they love you just as you are...
They may not even be conscious of what they're doing, but colleagues, friends and family can all act as diet saboteurs.
A friend might be feeling a little jealous, your weight loss might be making a workmate feel bad about their own size. Your partner may be worried that you'll get more attention from the opposite sex after you lose weight.
Others may genuinely not realise what they're doing when they try to convince you to stay home from the gym 'just this once' or offer up yet another unhealthy treat.
Explain to those close to you why its important for you to lose weight and become healthier, and ask for their help. It might be that they hadn't realised how important it was to you to change.
Best of all, see if they'd like to get on board too, even if its just coming next time you go for a walk.
It goes without saying that you'll find it easier to stick to a healthy eating plan if those around you aren't ordering fatty takeaways or filling the shopping trolley with sugary snacks.
Whilst you can't force people to change, it's not unreasonable to ask for support with your own choices. If your family still want to keep sugary or fatty snacks in the house, ask if you can at least move them out of sight.
The power of two...
Training with someone else will help you both stay motivated. If you've made a date to exercise with a friend, you'll feel bad about letting them down - as well as yourself.
What's more, they might just convince you to pull on your trainers on days when you feel more like staying on the settee.
Ideally your diet and fitness buddy will have similar goals to you and you'll both want to put in the same amount of time and effort.
And as well as inspiring one another, a bit of healthy competition might just develop! Why not set up a fantasy footfall league between you or a group of friends?
The more the merrier!
Love walking? Think about joining The Ramblers association - there are literally hundreds of organised walks which run every week up and down the country. Click here for more information.
Or how about starting a football or netball team with your work colleagues? You could also see if anyone is interested in going for a walk or run during your lunch hour.
Just watch that you and your friends don't goad each other into undoing all your hard work after a workout. For example, don't automatically head to the pub after that kick boxing class because: 'We've earnt a drink or two!'
Click here to learn about overcompensating for exercise with high calorie treats.
Your four legged fitness friend
According to one study, your four-legged friend might just be the perfect diet buddy!
The 12-month 'People and Pets Exercising Together' study, was presented at the 2006 National Prevention Summit held by the U.S. Department of Health and Human Services in Washington, DC.
The research, conducted by Northwestern Memorial Hospital in CITY and Hill's Pet Nutrition demonstrated that people and their pets are both more successful in staying with a weight loss programme when they exercise together.
The combined dog/owner group also reported a greater improvement in their quality of life and the quality of life of their pets compared with people and dogs who dieted separately.
Bug buddies
If you haven't got a friend, partner (or dog!) who's keen to join your for workouts, there's still support available.
Why not check out the Fitbug chat forum to make friends, swap recipes and tips and share your diet and fitness experiences, or why not join our new 8 week Shape Up Challenge for some extra support and encouragement?
We all need a shoulder to lean on and a listening ear and it helps to talk to people who are on the same journey."
Posted 02 February 2010
running partner
* Fitbug Front Room Workout
* Great Ways To Stay Motivated
* Eating for activity
When you're trying to make healthier lifestyle choices, having the support of friends and family behind you can make all the difference. Particularly if they're committed to getting in shape too.
Because there's strong evidence that finding a partner to exercise or slim along with you, could seriously improve your chances of success.
A recent study by the University of Pennsylvania School of Medicine, published last autumn, found that African Americans who were assigned a 'diet buddy' to work out with lost more weight than those who tried to slim alone.
In fact, the more weight the diet buddy lost, the more weight the original dieter lost.
The research backs up numerous previous studies, which have shown that partners who team up to lose weight or get fit together are more successful than those who go it alone.
Even if you haven't got a health conscious friend on hand to pair up with, there’s still lots of support available, from walking groups to Fitbug's own online chat forum.
Read on to find out how best to stay in shape, with help from your friends....
First, beat diet saboteurs
Other people can provide valuable encouragement and support when we're trying to eat better, cut down on alcohol or spend more time being active.
Unfortunately though, those around us can also put obstacles in our way:
The friend who suggests that surely you can have a small slice / glass / bar, the spouse who complains that you're always at the gym these days, or who asks why you feel the need to change at all when they love you just as you are...
They may not even be conscious of what they're doing, but colleagues, friends and family can all act as diet saboteurs.
A friend might be feeling a little jealous, your weight loss might be making a workmate feel bad about their own size. Your partner may be worried that you'll get more attention from the opposite sex after you lose weight.
Others may genuinely not realise what they're doing when they try to convince you to stay home from the gym 'just this once' or offer up yet another unhealthy treat.
Explain to those close to you why its important for you to lose weight and become healthier, and ask for their help. It might be that they hadn't realised how important it was to you to change.
Best of all, see if they'd like to get on board too, even if its just coming next time you go for a walk.
It goes without saying that you'll find it easier to stick to a healthy eating plan if those around you aren't ordering fatty takeaways or filling the shopping trolley with sugary snacks.
Whilst you can't force people to change, it's not unreasonable to ask for support with your own choices. If your family still want to keep sugary or fatty snacks in the house, ask if you can at least move them out of sight.
The power of two...
Training with someone else will help you both stay motivated. If you've made a date to exercise with a friend, you'll feel bad about letting them down - as well as yourself.
What's more, they might just convince you to pull on your trainers on days when you feel more like staying on the settee.
Ideally your diet and fitness buddy will have similar goals to you and you'll both want to put in the same amount of time and effort.
And as well as inspiring one another, a bit of healthy competition might just develop! Why not set up a fantasy footfall league between you or a group of friends?
The more the merrier!
Love walking? Think about joining The Ramblers association - there are literally hundreds of organised walks which run every week up and down the country. Click here for more information.
Or how about starting a football or netball team with your work colleagues? You could also see if anyone is interested in going for a walk or run during your lunch hour.
Just watch that you and your friends don't goad each other into undoing all your hard work after a workout. For example, don't automatically head to the pub after that kick boxing class because: 'We've earnt a drink or two!'
Click here to learn about overcompensating for exercise with high calorie treats.
Your four legged fitness friend
According to one study, your four-legged friend might just be the perfect diet buddy!
The 12-month 'People and Pets Exercising Together' study, was presented at the 2006 National Prevention Summit held by the U.S. Department of Health and Human Services in Washington, DC.
The research, conducted by Northwestern Memorial Hospital in CITY and Hill's Pet Nutrition demonstrated that people and their pets are both more successful in staying with a weight loss programme when they exercise together.
The combined dog/owner group also reported a greater improvement in their quality of life and the quality of life of their pets compared with people and dogs who dieted separately.
Bug buddies
If you haven't got a friend, partner (or dog!) who's keen to join your for workouts, there's still support available.
Why not check out the Fitbug chat forum to make friends, swap recipes and tips and share your diet and fitness experiences, or why not join our new 8 week Shape Up Challenge for some extra support and encouragement?
We all need a shoulder to lean on and a listening ear and it helps to talk to people who are on the same journey."
Friday, January 8, 2010
Holistic Health - Marathon Health
Holistic Health - Marathon Health: "Implement the Marathon Health Solution: we begin with onsite primary care, occupational health and pharmacy services as a foundation for engaging employees. These services extend to your remote employees with onsite health assessments and online and/or telephonic coaching.
Identify Risk: we aggregate the data from your claims history and health screenings. Based on this information, we create a report that identifies risk prevalence for cholesterol, blood pressure, glucoses, nicotine use, obesity, inactivity, nutrition, seatbelt use, alcohol use, and sleep patterns.
Manage Risk: we identify participants who are at risk for developing or have a high-cost chronic condition. Through our outreach program, we engage these individuals and begin the risk reduction coaching. Using our eHealth Portal to document the individualized plan and track changes, participants also have access to health content, interactive nutrition and fitness tools, and the evidence-based Problem Knowledge Coupler software.
Change Utilization: with the availability of onsite primary care, our clinicians will discover and treat undiagnosed conditions. The interventions and treatments of the onsite clinician will result in decreased trips to the doctor, the emergency room, and in hospitalizations.
Capture Savings: access to onsite primary care and health coaching will return savings in several areas, most notably in lower claims costs, fewer work loss days, and higher productivity. The hard and soft dollar savings will yield an average of 3:1 to 6:1 ROI over three years, respectively."
Identify Risk: we aggregate the data from your claims history and health screenings. Based on this information, we create a report that identifies risk prevalence for cholesterol, blood pressure, glucoses, nicotine use, obesity, inactivity, nutrition, seatbelt use, alcohol use, and sleep patterns.
Manage Risk: we identify participants who are at risk for developing or have a high-cost chronic condition. Through our outreach program, we engage these individuals and begin the risk reduction coaching. Using our eHealth Portal to document the individualized plan and track changes, participants also have access to health content, interactive nutrition and fitness tools, and the evidence-based Problem Knowledge Coupler software.
Change Utilization: with the availability of onsite primary care, our clinicians will discover and treat undiagnosed conditions. The interventions and treatments of the onsite clinician will result in decreased trips to the doctor, the emergency room, and in hospitalizations.
Capture Savings: access to onsite primary care and health coaching will return savings in several areas, most notably in lower claims costs, fewer work loss days, and higher productivity. The hard and soft dollar savings will yield an average of 3:1 to 6:1 ROI over three years, respectively."
Fitbug :: About Us :: Business
Fitbug :: About Us :: Business: "An unhealthy workforce isn’t healthy for business. There is no doubt that a team which is lean and fit will benefit your business. Research shows that healthier employees have a positive impact on a company’s bottom line. Healthy employees have lower healthcare costs, improved productivity, fewer medical claims and reduced absenteeism. The result is a win/win situation for individual health and company gain.
Fitbug provides a solution which appeals to individuals who recognize that they need to do something, but want to fit a healthy, effective regime into their current lifestyle. Fitbug provides a corporate solution which is accessible to everybody. It isn’t a diet and it isn’t a rigorous fitness regime, it’s a healthy way of life which allows individuals to take control of their own activity and nutrition levels within the confines of their current life.
Fitbug is a great tool to encourage team dynamics. It has a competitive element which is great for team building and corporate development. Inter-company Fantasy FootfallTM. Leagues allow employees to compete against each other or other divisions and even other companies!
With a range of corporate packages for business of all sizes, offer your staff a Fitbug membership and show them that you care."
Fitbug provides a solution which appeals to individuals who recognize that they need to do something, but want to fit a healthy, effective regime into their current lifestyle. Fitbug provides a corporate solution which is accessible to everybody. It isn’t a diet and it isn’t a rigorous fitness regime, it’s a healthy way of life which allows individuals to take control of their own activity and nutrition levels within the confines of their current life.
Fitbug is a great tool to encourage team dynamics. It has a competitive element which is great for team building and corporate development. Inter-company Fantasy FootfallTM. Leagues allow employees to compete against each other or other divisions and even other companies!
With a range of corporate packages for business of all sizes, offer your staff a Fitbug membership and show them that you care."
Did you know that on average we walk 26 miles a week less than we did just 20 years ago while portion sizes keep getting bigger…? It’s no wonder that you can’t open a newspaper these days without reading about how unhealthy we are.Fitbug isn’t a diet and it’s not a rigorous workout regime, it’s an online health & wellbeing coach which will help you to do more and eat the right amounts of the right food. Fitbug’s all about making small lifestyle changes for great health benefits.
Fitbug’s philosophy is based around achieving a balance that’s right for you within the confines of your current life. We recognize that asking you to make large changes to the way you live just isn’t realistic. Fitbug’s approach is personal and individually designed to make sure you get the very best from your membership.
With Fitbug you’ll realize how easy and fun it is achieve your goals. By simply using your Bug, Fitbug helps you get to the right mix of activity and nutrition to get great health benefits.
Simply speaking, there’s a definite relationship between ‘what you eat and what you do’ – when you eat you consume calories (Energy In), when you move, you burn calories (Energy Out)…
Energy In = Energy Out
You maintain current body weight (Energy Balanced)
Energy In > Energy Out
You gain weight (Positive Energy Balanced)
Energy In < Energy Out
You will lose weight (Negative Energy Balanced)
Wednesday, January 6, 2010
Health Care Savings - Can you make a difference?
Health Care Savings Could Start in the Cafeteria
Jodi Hilton for The New York Times
Zoe Finch Totten, second from left, C.E.O. of the Full Yield, offered sample portions of its menu offerings to employees of Harvard Pilgrim, an insurance company.
Four years ago, Mr. Burd, whose grocery chain is the nation’s third largest, became something of health care expert when his company saw a looming financial crisis. In 2005, Safeway was forking over $1 billion a year to provide health insurance for its workers, and the cost was rising 10 percent a year. It was Mr. Burd’s moment of truth: he realized he could no longer stand by as health care costs ballooned.
“We were saying ‘Wow, we’re paying almost twice in health care costs as what we’re making in earnings, and in five years it’s going to be another half a billion dollars,’ ” he recalls.
Similar sticker shock is confronting all kinds of employers, which together provide 160 million Americans with health care coverage. But the cost of delivering that insurance has surged 31 percent over the last five years, representing the fastest-growing single corporate expense, according to Towers Perrin, the management consulting firm. Those costs take a huge bite out of the bottom line and hurt employees, many of whom see their paychecks shrink as employers pass along the extra costs.
Shelly Wolff, head of the health and productivity consulting group at Watson Wyatt, says she has seen C.E.O.’s who’ve dealt adeptly with tough issues like climate change become completely flummoxed by health care. “It’s a board-level deal for most companies,” she says. “A lot of companies are saying ‘What do you do with health care?’ ”
In home offices around Boston, a shoestring operation of three full-time employees is working on an unusual answer to that question. As the wrangling over trillion-dollar price tags continues on Capitol Hill, a start-up company called the Full Yield is undertaking its own version of health care reform by using a simple, low-tech premise: Eat healthier food and you’ll become healthier.
The idea is to help companies move their employees to better diets that, the logic goes, will ultimately reduce their visits to the doctor’s office and the operating room — thus cutting costs.
“We need to put food back in the heart of health care,” says Zoe Finch Totten, Full Yield’s chief executive. “It’s the cheapest way to deal with health and the simplest, and definitely the most pleasurable.”
OVER the last six years, Ms. Totten, an associate at the Jefferson School of Population Health at Thomas Jefferson University in Philadelphia and a nurse midwife by training, has been working to create a 12-month nutritional program different from anything that’s been tried in the workplace before.
Part one of its two-pronged approach is a line of Full Yield-branded food intended to take the guesswork out of what constitutes a healthy diet, while also reducing the need for cooking, which so many workers say they have no time for. Consisting of fresh items made with natural, whole ingredients, the food will be sold in corporate cafeterias and in the prepared-foods section of local supermarkets.
Unlike most corporate nutrition and weight-loss programs, which offer predictable prescriptions about portion size and calorie control, Ms. Totten’s plan allows employees surprising amounts of free rein in deciding how much to eat. “You can eat when you’re hungry, as much as you want, as long as you pay attention to when you’re full,” she advises. “And then you can eat again whenever you feel hungry.”
This may be music to participants’ ears, but it’s a controversial message that runs counter to the advice of many nutrition and obesity experts.
F. Xavier Pi-Sunyer, director of the New York Obesity Research Center and chief of the division of endocrinology, diabetes and nutrition at St. Luke’s-Roosevelt Hospital Center, says it’s an inappropriate message in a nation full of overeaters. “It just isn’t true that people stop when they should,” says Dr. Pi-Sunyer. “Americans are overriding their satiety signals. So to say eat until you’re satiated is not a helpful health message.”
But Ms. Totten contends that overeating doesn’t result from a nationwide failure to count calories, but from the fact that so many people consume a diet of processed, refined foods. “People overeat Doritos because those foods are designed to trick the body’s beautiful ability to be able to self-regulate,” she said. “When you eat primarily health-supporting foods you will recover those protective mechanisms.”
Those who make that change and join the program are urged to eat Full Yield’s food or their own similarly whole-food-based choices exclusively for at least three months.
Part two of the program involves tracking those employees’ progress by collecting a variety of data about them and partnering with insurers to analyze it.
“A lot of employers are doing these modest and piecemeal efforts at wellness and they have not worked,” said Gary Hirshberg, the chief executive of Stonyfield Farm, a yogurt maker, and a member of Full Yield’s board. “This is a comprehensive health management program with food as the base. And it’s going to save companies a lot of money.”
Groupe Danone, Stonyfield’s parent company, has invested “seven figures” in the Full Yield, according to Mr. Hirshberg.
If Ms. Totten and Mr. Hirshberg are correct, the potential for health care savings is huge. A study in the January-February 2009 issue of the journal Health Affairs concluded that 75 percent of the country’s $2.5 trillion in health care spending has to do with four increasingly prevalent chronic diseases: obesity, Type 2 diabetes, heart disease and cancer. Most cases of these diseases, the report stated, are preventable because they are caused by behaviors like poor diets, inadequate exercise and smoking.
Obesity alone threatens to overwhelm the system. In a recent study, Kenneth Thorpe, chairman of the department of health policy and management at the Rollins School of Public Health at Emory University, found that if trends continued, annual health care costs related to obesity would total $344 billion by 2018, or more than 20 percent of total health care spending. (It now accounts for 9 percent.)
Need help with overeating?
Five steps to end overeating
You already know the signs of overeating. Your scale moves in the wrong direction. You tell yourself you’ll eat only a few potato chips. Then, you polish off the whole bag.
It’s easy to take in more calories than your body needs — food is all around and portions are big. What’s more difficult is knowing how to stop overeating if it’s a habit for you. The good news: There’s a recipe for eating sensibly. These tips may help:
You already know the signs of overeating. Your scale moves in the wrong direction. You tell yourself you’ll eat only a few potato chips. Then, you polish off the whole bag.
It’s easy to take in more calories than your body needs — food is all around and portions are big. What’s more difficult is knowing how to stop overeating if it’s a habit for you. The good news: There’s a recipe for eating sensibly. These tips may help:
- Set the stage. “No one should eat without a table, plate and chair,” says Dawn Jackson Blatner, R.D., spokesperson for the American Dietetic Association. You need all three to focus on your food and actually take a mental snapshot of what you’re consuming. This eliminates nibbling out of the fridge and dining on the fly — which can lead you to eat too much.
- Downsize portions. Today’s bagel is typically twice as big and has more than double the calories as one sold 20 years ago. Likewise, in the past two decades the average soda serving has tripled in size and calories. This supersizing of food is a big reason many of us overeat. To fight portion inflation at home:
- Avoid the temptation of extra helpings by never eating food straight from a package. Instead, put single servings in your own container.
- Dish up food in the kitchen and put it on plates, rather than serving food on your table. You’re less likely to overeat when food is out of reach.
- Try using a smaller plate.
Restaurants often serve more food than one person needs. To scale back, split entrees with someone else. Or, eat half your food and pack the other half to take home. Also, be wary of any food served in a “super” or “deluxe” portion, such as soda or fries. The small or regular size is almost always enough. Consider skipping the appetizer and ordering a salad with a healthful dressing instead.
- Skip the multitasking. Any activity you combine with eating — such as watching TV or reading — makes you less aware of how much food you’re munching.
- Slow down. “It takes 20 minutes for your stomach to send a message to your brain that you’re full,” says Blatner. Try putting less on your fork, chewing slowly and putting your fork down between bites. This helps give your brain time to catch up with your stomach.
- Don’t become famished. Overly hungry people tend to overdo it when they finally eat. “So, eat meals every five hours and plan sensible snacks in between, such as celery and peanut butter,” Blatner advises. “This may help you bridge the gap between meals.”
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