Watch out kids - Mom might be fighting you for time on the Wii!  Take a sneak peek at the Wii Fit in action.

Vice President of Sales and Marketing for Nintendo, Cammie Dunaway has great things to say about the Wii Fit bringing families together to enforce a healthy lifestyle.  Not taking away from traditional exercise, such as heading outside for a jog or walk, she says the Wii Fit will bring motivation to those trying to embody a healthy lifestyle. 

Source: MSN.com

1. Pump Up Your Produce
Fruits and vegetables contain powerful antioxidants that help protect against all forms of cancer. Plus, they’re low in calories, so loading up on them is an easy way to keep your weight in check. Studies have found that eating five servings of produce a day reduces the odds of a breast-cancer recurrence in women, especially when combined with daily exercise.  Consuming more than that doesn’t seem to have any additional preventive effect, according to a study published in the Journal of the American Medical Association.  Your best bet, says the American Cancer Society’s Marji McCullough, is to eat a wide variety of brightly colored produce. “That way you’re more likely to get all the phytochemicals that are important to cancer prevention.”

2. Cut the Fat
Studies on dietary fat have been conflicting and inconclusive, but most experts say it’s still wise to steer clear of saturated fat as much as possible.

3. Get Plenty of Calcium and Vitamin D
This spring, a 10-year Harvard study found that premenopausal women who got 1,366 milligrams of calcium and 548 IU of vitamin D daily slashed their breast-cancer risk by a third, and their odds of getting invasive breast cancer by up to 69 percent.  “This is a promising area of research,” says McCullough, who recommends eating calcium-rich foods like low fat dairy products, canned salmon, almonds, fortified orange juice, and leafy greens, or taking a 1,000- to 1,200-milligram calcium supplement.  Although milk contains vitamin D, most yogurt and cheese do not.  To get enough, you probably need a multi-vitamin, or if you’re taking a calcium supplement, choose one that also contains 800 to 1,000 IU of vitamin D.

4. Sprinkle Flaxseed on Your Cereal
Flaxseed is a good source of lignans, compounds that may play a role in preventing estrogen-dependent cancers by inhibiting the development of tumors or slowing their rate of growth, according to McCullough. “Other sources of lignans include sunflower seeds, peanuts, cashews, rye bread, and strawberries.”

5. Keep Cookouts to a Minimum
A recent study from the University of North Carolina found that postmenopausal women who had consumed a lot of barbecued and smoked red meat or chicken over their lifetimes had a greater risk of developing breast cancer than those who ate less.  “When you grill meat, the amino acids form compounds called heterocyclic amines, which are carcinogenic.  They’re especially concentrated in charred meat,” says Rachel Zinaman, R.D., a nutritionist at Memorial Sloan- Kettering Cancer Center’s Evelyn Lauder Breast Center. “Plus, when the fat drips on the heat source,” she adds, “it forms polycyclic aromatic hydrocarbons, another cancer-causing compound that binds to the meat.”  If the barbecue grill is beckoning, protect yourself by marinating the meat first or cutting it into smaller chunks.  These cook faster than larger pieces, which reduces the likelihood that carcinogenic chemicals will form.

6. Imbibe Intelligently
That means stopping after that first mojito.  “More than one daily drink increases your odds of developing breast cancer by 20 percent or more,” says Zinaman.  In a recent Norwegian study, those who had two or more drinks a day during the previous five years had an 82 percent greater chance of developing breast cancer than those who didn’t drink at all.  “Alcohol may raise estrogen levels and interfere with the body’s ability to use folic acid, a B vitamin that’s been linked to cancer prevention,” she says.

7. Fill Up On Fiber
A diet that’s rich in fiber (30 or more grams a day) can halve the risk of breast cancer among premenopausal women, according to a new study from the University of Leeds in England.  It makes sense, says Zinaman.  “Fiber-rich foods contain antioxidants and phytochemicals that are thought to be protective.”

These methods of prevention may not ward off all cancers.  There is always a risk of cancer in your genes, but they will definitely help a great deal.  My mother told me that she feels much better knowing that she did what she could to prevent cancer.  My mom is a very selfless person, like many of the guests I have spoken with here; she makes time for my family and the third grade class she teaches more than she does herself.  She is now learning to focus on her health, fighting the cancer, and preventing more to come.  She still follows her normal healthy diet, but has begun to incorporate more cancer fighting foods and fit in purposeful exercise.  It’s horrible to think that it took something as big as cancer for her to realize that she needed to care for herself before others, but I am thankful that she is at least making progress.  Everyday you have a choices to make in life, big or small, and though these seven tips are small changes to make in your life they could potentially turn things around.

It has been a month since my mom’s first surgery.  Unfortunately there will be more to come, although she and the doctors are very optimistic and she is doing well!

Needless to say, had I known that I didn’t even have to eat anything to reach my caloric intake for the day, I would have made a few smarter beverage choices.  Best bet - water.  Not only is water calorie free, it also aids in weight loss keeping you hydrated and satiated.  So next time, instead of heading to the vending machine for a cherry soda, I will turn to the water fountain for a refreshing treat.

See how my drinks add up:

Breakfast - White Chocolate Mocha, 470 Calories
Lunch - Coca Cola, 140 Calories
Afternoon Snack - Smoothie King MangoFest fruit smoothie, 285 Calories
Dinner - Sweet Tea, 100 Calories
After Dinner Cocktail - Margarita, 740 Calories

However, as lame as the excuse might be, studies have shown that listening to music during exercise can improve results, both in terms of a motivator (to go faster and longer) and to add as a distraction from fatigue.  The real question is are your playlists working for your workout?  It is important to choose songs with the correct Beat Per Minute (BPM) for your choice of exercise.  In an article from the New York Times, many specialists ranging from sport psychologists to music professors examine the perfect workout mix.

Many of our guests, myself included, are looking for that special song to get you moving and motivated.  After time well spent in search for the perfect tunes, I have found a few really helpful websites that might just have what it takes to get you moving in the right direction!

Nike+ Sports Mixes on i-Tunes- Download playlists mixed especially for intervals, endurance and speed work - complete with cues and encouragement throughout!

Shape Magazine, Fitness Magazine and Self Magazine - Visit these magazine websites complete with celebrity playlists, 80’s mixes and more.

PowerMusic.com - These mixes give you the BPM - perfect for matching to your workout.  Much of the fitness class music here at the Health Institute comes from this site.

So, with all of the new jams to be added to your mix, it’s doubtful you will ever have the “dead i-pod” excuse again!

Before you run off to the doctor or physical therapist, try these simple at home treatments:

*Rest the foot and avoid aggravating activities.

*Care should be taken to wear supportive, stable shoes. Those experiencing plantar fasciitis should avoid open-back shoes, sandals, and flip-flops.

*Ice the sore area for 20 minutes at a time, 3-4 times daily.

*Stretching regularly. Try these stretches:
1. Achilles & calf stretch- Place one foot forward and take a long, but comfortable step backward with the other foot. Heels should be flat on the floor, toes forward with a bend in BOTH knees. Hold for 20-30 seconds. Repeat 2-3 times daily.
2. Calf stretch- Place the ball of your foot on the side of a wall and position your body over your ankle as best you can. Hold for 20-30 seconds. Repeat 2-3 times daily.
3. Toe Extensions- While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot. Stretch one foot at a time, holding for 20-30 seconds. Repeat 2-3 times per day.

*Strengthen your arch muscles by placing a towel on the floor, grab the towel with your toes and pull it toward you. Repeat 2-3 times daily.

If your condition still does not improve in a couple of months, consult your physician.

Fortunately (or unfortunately) heart disease is strongly influenced by lifestyle.  In 2003, two large studies confirmed that modifiable risk factors such as cigarette smoking, high cholesterol, high blood pressure, diabetes, abdominal obesity, inactivity, low fruit and vegetable consumption, and excessive alcohol account for 90% of heart attack risk.

Follow the American Heart Association’s Diet and Lifestyle Recommendations to significantly lower your risk of having a heart attack:

• Balance caloric intake and physical activity to achieve or maintain a healthy body weight.
• Consume a diet rich in vegetables and fruits
• Choose whole-grain, high-fiber foods
• Limit your intake of saturated fat to <7%, trans fat to <1%, and cholesterol to <300mg per day by:  Choosing lean meats and vegetable alternatives; Selecting fat free, 1% fat and low-fat dairy products; minimizing intake of partially hydrogenated fats
• Minimize your intake of beverages and foods with added sugars
• Choose and prepare foods with little or no salt
• If you consume alcohol, do so in moderation.

Bob Wright, MAT
Director of Lifestyle Education

The how is not fully understood but evidence suggests that exercise raises levels of certain mood-enhancing neurotransmitters in the brain. It may also increase the levels of feel-good hormones in the body, release muscle tension, help you sleep better, reduce levels of the stress hormone cortisol, and increase body temperature which may induce feelings of tranquility. Each of these changes would improve feelings of sadness, self-doubt, hopelessness, anxiety, stress, and fatigue.

Having depression and anxiety, it is hard enough to get out of bed in the morning. How can you possibly consider getting in some exercise? Here are a few steps to help you get started. Of course, before you begin a program, check with your health care provider to make sure it is safe for you.

1. Talk to your doctor or therapist for support and guidance and to discuss how the addition of exercise fits in to your overall treatment plan.

2. Figure out what you enjoy doing. You are more likely to stick with a program that you enjoy.

3. Set reasonable goals. Be realistic with what you can do initially. Start small and build from there.

4. Do not think of exercise as a burden. Think of it just as you would your therapy sessions or medications. These are tools to help you get better.

5. Prepare for setbacks and obstacles. Exercise is not always fun and it is tempting to blame yourself if you happen to miss a day. Give yourself credit for every step in the right direction, no matter how small.

Alcohol and exercise affect your heart health in similar ways, “they help increase good cholesterold, or HDL, and clean the circulatory system’s pipes.  HDL helps remove fatty deposits, created by bad cholesterol, or LDL, from bloodvessel walls.  The higher the HDL, the less likely vascular disease becomes.  The lower the HDL, the more likely”, says Dr. Arthur Klatsky, cardiologist and researcher at Kaiser Permanente Northern California.

In the study, 12,000 people were observed over a 20 year period and split into four categories.  They found that exercise and drinking alcohol had an independent beneficial effect on the heart and a compounded effect when practiced together.  People who don’t drink at all and don’t exercise had the highest risk of heart disease.  Those who drink moderately and exercise had a 50% lower risk.  Those who only exercise or only drink alcohol had a 30% lower risk. 

Even though these findings show the benefits of alcohol with exercise, wait before you make a mad dash to the bar.  These findings have only been shown to benefit those who are at an age at which heart disease becomes a larger risk, around ages 45 to 50.  There is no proof of a preventative measure before age 45.  Also, remember moderation is key!  Remember you should never drink your weekly allowance all at once.

Source: TIME Magazine

Pre-Game Snack
Eat This: Bowl of Chili with cheddar and onions; 300 calories; 18 g fat
Not That!: 6 Chicken wings with blue cheese; 650 calories; 40 g fat

Dips
Eat This: Tostitos Salsa Con Queso; 80 calories; 5 g fat
Not That!: Kraft Guacamole Dip (4 T); 100 calories; 9 g fat

Halftime Snack
Eat This: 3 Chicken Fingers; 310 calories; 17 g fat
Not That!: Cheese Fries with ranch (1 cup); 750 calories; 50 g fat

Dessert
Eat This: Edy’s Slow Churned Vanilla w/Nestle Crunch Bar; 150 calories; 8 g fat
Not That!: Haagen-Daaz Vanilla and Almonds Bar; 310 calories; 22 g fat