August 2003

  

Welcome to the August edition of Your Healthy Life. This is another good month to focus on family and positive relationships with the Muscular Dystrophy Association's "Caring Makes Good Neighbors Mobile Program"—August 1. For more information, visit www.mdausa.org or call Mr. Tom Boyle at (520) 529-5315.

And don't forget Women's Equality Day—August 26. Take time to drink a toast to the many women throughout history who strived so ardently to help create and safeguard the many rights and freedoms we as women today take for granted. In fact, you may wish to learn more about our ancestral heroines by reading: 100 Women Who Shaped World History by Gail Meyer Rolka, and What Every American Should Know About Women's History: 200 Events That Shaped Our Destiny by Christine Lunardini, both available new and used on amazon.com.

On another note, summer time finds many of us acutely aware of carrying excess pounds. Being overweight is not only uncomfortable mentally, physically and emotionally, it poses very real health risks. Healthy weight loss is the goal for many of us, but we may feel

confused about how to best approach this sometimes rather daunting task. Unfortunately, many Americans struggling with obesity may compromise on long-term wellness to attain short-term results.

Consider the popularity of diets such as those promoted by Dr. Robert Atkins, whose book Dr. Atkins' New Diet Revolution has sold over 8,500,000 copies to date. The long-term health repercussions on a diet so high in saturated fat and cholesterol are a source of grave concern for many in the medical community.

As Charles R. Atwood, M.D., F.A.A.P. points out in his book A Vegetarian Doctor Speaks Out (Hohm Press, 1998), most clinical studies published in the last half century clearly show that a high protein, high fat, low carbohydrate diet leads to higher rates of heart disease, stroke, hypertension, and numerous other health problems. He adds that conversely, research is clear that individuals eating vegetarian diets have far less heart disease and cancer, and tend to be leaner.

Further, according to an advisory from the American Heart Association's Nutrition Committee in the October 2001 issue of the organization's journal Circulation, high-protein diets have no proven effectiveness in long-term weight reduction and pose potential health threats for those who adhere to them for more than a short time. The advisory specifically targets such popular "quick weight loss" regimens as the Atkins, Zone, Protein Power, Sugar Busters and Stillman diets, and offers guidelines to health care professionals for evaluating these diets. For more information on this topic, contact me at kiki@aboutnhs.com or visit www.americanheart.com.

For those who continue to struggle with weight loss, remember, experts agree that your level of fitness is far more significant than your body size.

If you feel you require some fresh inspiration to get back on track with a regular exercise program, please check out Health Tips and Updates below, offering more than 30 suggestions to fit more daily physical activity into your life, whether at home, work or play—compliments of the American Heart Association.

Most importantly, sally forth with a smile, be kind to those you love, and enjoy the beautiful—and all too fleeting—summer season.

Peace and health to you and yours,

  
 
   
     
Current Lectures and Screening Events  
  Bone Density and DermaView Screenings in the Greater San Francisco Bay Area This Month  
  Are you at risk for either osteoporosis or skin cancer? Do you have ten minutes to find out?

For August event information, please call Kiki Powers at 408.364.9742 or e-mail kiki@aboutnhs.com.

  
   
Health Tips and Updates  
  Physical Activity in Your Daily Life  
 

Whether you're at home, at work or at play, you can take a few simple steps to increase the amount of physical activity in your life. Get tips and ideas in this section, compliments of the American Heart Association.

At Home

What are the advantages of working out at home? It's convenient, comfortable and safe. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and can be used by other members of the family. It's easy to have short bouts of activity in several times a day.

  • Do housework yourself instead of hiring someone else to do it.
  • Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
  • Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
  • Walk or bike to the corner store instead of driving.
  • When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
  • Stand up while talking on the telephone.
  • Walk the dog. Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
  • Stretch to reach items in high places and squat or bend to look at items at floor level.
  • Keep exercise equipment repaired and use it!

At The Office

Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the workday?
  • Brainstorm project ideas with a co-worker while taking a walk.
  • Stand while talking on the telephone.
  • Walk down the hall to speak with someone rather than using the telephone.
  • Take the stairs, instead of the elevator, or get off a few floors early and take the stairs the rest of the way.
  • Walk while waiting for the plane at the airport.
  • Stay at hotels with fitness centers or swimming pools and use them while on business trips.
  • Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
  • Participate in or start a recreation league at your company.
  • Form a sports team to raise money for charity events.
  • Join a fitness center or Y near your work. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
  • Schedule exercise time on your business calendar and treat it as any other important appointment.
  • Get off the bus a few blocks early and walk the rest of the way to work or home.
  • Walk around your building for a break during the workday or during lunch.

At Play

Play and recreation are important for good health. Look for opportunities to be active and have fun at the same time.

  • Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.).
  • See the sights in new cities by walking, jogging or bicycling.
  • Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
  • Play your favorite music while exercising, something that motivates you.
  • Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
  • Join a recreational club that emphasizes physical activity.
  • At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
  • When golfing, walk instead of using a cart.
  • Play singles tennis or racquetball instead of doubles.
  • At a picnic, join in on badminton instead of croquet.
 
Health Notes  
  Veggie Power
 		 
 

Need some motivation to visit your local Farmer's Market this weekend?

According to the American Cancer Society, strong evidence suggests that people who eat five or more servings of fruits and vegetables a day can cut their risk of cancer from 20% to 50% when compared to those who consume just one.
 
     
  Drink up for a Healthy Heart
 		 
 

According a recent study in the American Journal of Epidemiology 1, women who drank five or more glasses of water each day were 41% less likely to die from a heart attack than those who drank two glasses or less. Add fresh lemon, lime or sliced fresh ginger to perk up your water.

Another tip: keep a few bottles in the freezer to grab when you're on the go so you can have cold water when you need it.

1 Jacqueline Chan et al., Water, Other Fluids, and Fatal Coronary Heart Disease: The Adventist Health Study. Am. J. Epidemiol. 155: 827-833.

 
   
Health and Inspirational Quotes  
 

 

“I have had such a fabulous life. I just wish I had realized it sooner.”

~ Colette ~

 

  
     
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