Posts filed under 'Healthy Lifestyle Research'
Now that we have moved into cold and flu season, don’t let a little sniffle ruin your weight loss progress. An article from WebMD answers the question: Is it OK to exercise when sick? Sure the last thing you want to do when you don’t feel well is go out and run sprints, however, exercising while sick can sometimes be the best remedy.
The answer to the question really depends on what ails you. Before heading to the gym when you aren’t feeling your best, it is a good idea to go through a few checks. The main rule of thumb is to determine whether or not you have a fever. If yes, then definitely sit out. The danger is raising your body temperature while it has already been elevated due to sickness. This can make your illness even worse. For aerobic exercise, it is best to use the ‘neck check’. If symptoms are above the neck (sore throat, nasal congestion, sneezing) its OK to exercise; however, if symptoms are below the neck (coughing, body aches, fatigue) it is best to rest until better.
After using the previous checks, it’s best to listen to your body. Do what you can and if you can’t do it, then don’t. If you usually run for 45 minutes, try walking instead. Or use this day for yoga or Pilates. Make sure you don’t have the above symptoms and feel free to continue your routine. Remember that exercise is a great way to prevent illness. Thirty minutes of regular exercise three to four times a week is actually shown to improve immunity.
October 24th, 2007
Due to new progress in colorectal cancer screening and treatments, cancer death rates in the US are dropping faster than ever. According to the annual “Report to the Nation“, cancer death rates dropped by an average of 2.1 percent each year between 2002 and 2004.
Even though colorectal cancer remains number two in the nation’s cancer death rates, rates have dropped significantly in men and women, nearly 5% for each. These lowered rates are due to preventive screenings as well as new treatments. Even at a 50 percent screening rate, the impact is greatly affecting the amount of new cases.
Other findings include:
- Cancer mortality is improving faster in men than women, particularly in lung cancer deaths. While men have a 2 percent decrease, women’s rates are holding steady after years of increases.
- Overall, the rate of new cancer diagnoses is decreasing about half a percent per year.
This annual report is a collaboration of the American Cancer Society, National Cancer Institute, Centers for Disease Control and Prevention, and the North American Central Cancer Registries.
October 16th, 2007
Q: Should I be taking a multi-vitamin/mineral supplement?
A: Obviously, the best nutrition comes from simply eating a healthy diet. Since there are nutrients in food that cannot be packaged in a supplement, vitamins should never be thought of as a substitute for a well-balanced diet. However, according to the 2007 University of California, Berkley Dietary Supplement guide, you should consider taking a multivitamin if you:
- Are over 60
- Are a woman of childbearing age
- Are pregnant or breastfeeding
- Are a strict vegetarian
- Are on a weight loss diet
- Do not eat a balanced diet
As you can see, many people benefit from a multi-vitamin/mineral supplement. If you decide to take one, there are a few things to keep in mind. First, choose a supplement that provides 100-200% of the daily value for a wide range of vitamins and minerals, like Centrum. Less expensive generic versions (Costco, Walmart, etc.) are acceptable if you see “USP” on the label, verifying the purity, quality and potency. Your supplement should have no more than 5000 IU of Vitamin A, with 40% in the form of beta-carotene. Doses of Vitamin A higher than that may increase the risk of fractures in people over 50. Men and post-menopausal women should consider the “senior” or “silver” formula since they contain little or no iron. Pre-menopausal women should choose the “standard” formula with 100% daily value of iron. Finally, take your supplement at the same time each day with food.
Since there is no risk to taking a multi-vitamin (if you follow the guidelines above) but many potential benefits, we do recommend a daily multi-vitamin. Remember though, since vitamins cannot provide all of the nutrients found in a well-balanced diet, they should be taken, as their name implies, to supplement a healthy diet, not substitute for one. For more information on dietary supplements, read a comprehensive report from the University of California, Berkley at www.wellnessletter.com.
October 12th, 2007
The Hilton Head Health Institute is a proud supporter in the fight against breast cancer. In recognition of Breast Cancer Awareness Month, this October H3I donated a one-week stay to the Women’s Club of Palmetto Hall Plantation’s annual Rally for the Cure to support the Susan G. Komen Foundation.
The Rally for the Cure Silent Auction will begin this Sunday, October 7th, 2007. The Auction will be open to the public for bidding on the one-week stay. On Sunday, the Auction will open at 11:00 am and close at 6:00 pm. Visit the website, www.hhhealth.com, on Sunday during these times for the phone number you may call to place a bid. We encourage everyone to bid and share your gift of health and hope with others!
(Winning bid amount will be posted during Auction hours on Sunday, October 7th, 2007.)
About the Susan G. Komen Foundation
The Susan G. Komen Foundation is the largest global grassroots network of breast cancer survivors and activists. They fight to save lives, empower people, ensure quality care, and energize scientists to find a cure for this devastating disease. The Komen Foundation is dedicated to stopping breast cancer at every stage - from the causes to the cures, to the pain and anxiety of every moment in between. Through events like Rally for the Cure, the Susan G. Komen Foundation has raised nearly $1 billion, strictly dedicated to the fight for breast cancer eradication and awareness.
October 5th, 2007
When trying to fulfill our weekly servings of heart healthy fish, many of us pull out the chopsticks and head to the bar. The sushi bar, that is. However, even the trip to the sushi bar can be a calorie counter’s worst nightmare. Sushi is a great way to incorporate fish servings and fresh vegetables, but include the mayonnaise based sauces and fried fish tempura and the calories start adding up. As we like to say at the Health Institute, sushi is a great example of “Unwise, Better, Best”.
The “Unwise” Choices
1. Tempura Rolls, ie. deep-fried, can have as many as 500 calories and 20 grams of fat. Not to mention cholesterol raising breading and frying.
2. Spicy Tuna and other mayo based rolls may be a popular choice, however these rolls contain 450 calories and 11g of saturated fat!
3. Philadelphia Roll, which seems to be an American creation, includes salmon, avocado, and cream cheese. These rolls, however tasty, can have at least 300 calories and 10 grams of fat. Keep in mind, the more cream cheese, the more calories!
4. Dragon Roll and other rolls made with eel is also high in calories and fat grams. Only one ounce of eel has 3 grams of fat.
All of these options contain the heart healthy omegas, but all of the extras make the calories skyrocket!
The “BEST” Choices
1. Assorted sashimi is the sliced fish on top of rice. These non-roll options cut 30 calories per piece. Plus the assortment includes just enough of the omega-3 to give you benefits and flavor.
2. Veggie Rollsincluding cucumber and tangy pickled vegetables are fat free and low in calories with about 150 per roll. These veggie rolls also include needed vitamins and minerals.
3. Edamame (Soybeans)are not exactly sushi, but are a very popular menu item. These soybeans are great sources of fiber, folate, iron and protein. Half of a cup steamed contains only 127 calories and 11 grams of protein.
4. Squid (Ika) and Octopus (Tako) may not sound as appealing, but are high in protein, iron and vitamin B. These are also very low in calories (25) and almost fat free.
As with most everything, remember: Moderation is key. You may still enjoy a Dragon Roll or bite of Shrimp Tempura every so often, but try to split the roll with a friend or save half for later. Remember to go easy on the Soy Sauce!
Source : Yahoo Foods Beauty Eats
September 20th, 2007
When you start to crave a fresh out of the oven, chocolate covered donut, do you ever stop to think why? Or are all of your thoughts based on finding the nearest Krispy Kreme? A Special Health Report from Time Magazine covers “The Way We Eat”, which researchers explore the reasons behind why we eat.
Included in the research are stories on cravings and why we are “hardwired” to crave the wrong things. Not only can you get insight on the scientific reasons for these longings, but get tips on how to stop them. Also more information on the “Big Three”- three of the most popular fad diets.
This special report is definitely worthy of exploring. Learn more about the science behind your appetite and the next time you want to visit the local donut shop, you will be more aware of why!
September 18th, 2007
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