Your Healthiest Year Ever!

I found this article, written by Stephen R. Covey which I liked regarding making and more importantly, sticking to our New Years resolutions. These 12 new developments will keep you feeling fit.

Early indicators are that the coming year will be one of the most challenging in a generation. Even more troubling, many events seem beyond our influence. When you feel control over your life slipping, that's the time to focus on things you can influence. The place to start: ourselves, particularly our health.

The beginning of a new year is one of our most powerful opportunities to start over. After years of setting and failing to keep New Year's resolutions, you may think you have a problem with self-discipline. More likely, it's that you aren't sufficiently clear about what matters most to you. Once you know what is important, it's easy to say no to the unimportant.

This year, resolve to start a new habit connected to your health. To help, USA WEEKEND has gathered 12 of the newest findings in health research -- one for each month of 2009 -- to keep you well, even through tough times. As always, be sure to consult your doctor before you make any changes. And good luck on a happy, healthy new year!

1. Eat right, breathe easy.
Here's a reason to get a handle on your heartburn: A recent study finds chronic heartburn can cause asthma.

About half of asthma sufferers have some degree of gastroesophageal reflux disease, or GERD, characterized by repeated bouts of acid reflux or heartburn. Duke University researchers say that may be because the stomach contents and acidic digestive juices that reflux into the lungs and esophagus injure lung tissue and over time can lead to asthma-causing immune system changes.

To curb GERD: Eat smaller meals; limit trigger foods; and ask your doctor whether you should take medication.

2. Boost your fitness with food.
HDL, the "good" cholesterol, reduces the risk of heart disease and limits the damage of LDL, "the bad cholesterol." It also may help you get fitter. In an Italian study, seniors with high HDL levels had greater lower-body fitness and did better in walking tests than those with low HDL levels.

To boost your HDL: Try exercise, weight control and a diet high in monounsaturated fats, such as olive oil, nuts, avocados and olives. A Finnish study also showed that about two-thirds of a cup of berries daily for two months helped raise HDL and reduce high blood pressure.

3. For energy, move it.
Regular exercise, even if non-strenuous, can help you out of a rut. Both low- and moderate-intensity exercise upped energy levels by 20% in sedentary young adults who, like about 25% of Americans, report persistent but non-chronic fatigue, finds a University of Georgia study. Participants who rode exercise bikes for 20 minutes three times a week for six weeks reported feeling energized, regardless of exertion level. Those who took it easier had a 65% reduction in fatigue, while more moderate exercisers reported a 49% improvement. Either way, exercise acts directly on the central nervous system to increase energy and reduce fatigue, researchers say.

4. Sweat it out ...
... if you are one of the 24% of Americans with metabolic syndrome, a set of physical problems that combine to increase the risk of coronary heart disease, among others. Quick bursts of high-intensity exercise, as opposed to longer, more moderate exercise, can help and even reverse metabolic syndrome, says a recent Norwegian study.

But before you put on your hard-core sprinter's game face, note: The American Heart Association recommends 30 minutes of moderate-intensity exercise most days of the week for metabolic syndrome sufferers. Consult your doctor before changing your workout.

5. Ditch depression with D.
A low level of vitamin D -- the "sunshine vitamin" -- can put a damper on your mood. Depressed people had 14% less vitamin D in their blood than non-depressed people in a Dutch study of 1,282 seniors. So load up on D: While you're improving your mood, you'll be helping your bones, too. Adequate levels of vitamin D also are vital for calcium absorption and bone health.

But don't stop there. You can eat your way to a happier day. Omega-3 fatty acids found in foods such as salmon, walnuts, flaxseed, scallops and cod-liver oil also help fight depression, mood disorders, schizophrenia and dementia, found a study in the medical journal "Nature Reviews Neuroscience."

6. Get soles.
If you have foot pain, it may be time to invest in customized insoles. For the estimated one in four Americans with achy feet, "foot orthoses" are the cure, finds a recent review of 11 trials. Orthoses provided at least short-term relief from foot pain for people with high arches, prominent toe joints, juvenile arthritis and rheumatoid arthritis, the studies found.

7. Go from good to grape.
Turns out, juice sippers can enjoy the health benefits of grapes the same as their wine-drinking counterparts. The fruit, consumed in all its forms, can reduce the risk of heart disease, a new study finds. Grape juice improves blood flow and lowers blood pressure; grape-seed extract helps to lower cholesterol.

8. Go soft on sleep.
Hard beds are often prescribed for back-pain sufferers, but new research finds soft is better. In a Danish study, people with chronic low back pain who slept on water beds or a body-conforming foam mattress reported less pain and nearly an hour more of sleep a night than those who slept on a hard futon mattress for a month.

9. Make like a fish and swim.
Time to take a dip. Low-impact water exercises can ease pain and improve function in people with osteoarthritis of the hip and knee, concludes a medical review. Exercising in water is especially effective for reducing knee pain. In a Brazilian study, osteoarthritis patients reported 22% less knee pain immediately after aquatic exercise than after conventional exercises. Pool therapy, such as strengthening, stretching and aerobic exercises, lightens the body-weight load on joints.

10. Network your way to happiness.
It's no surprise that we are influenced by the moods of those around us. But now, a study shows that people we don't even know can make us happier.

According to a new study, you can be six degrees removed from someone and still catch that person's good karma. In other words, happiness is "viral," and it actually can spread not just from one friend to another, but to friends of friends of friends. That's what researchers at Harvard Medical School and the University of California-San Diego found when they analyzed the social networks of 4,739 people who had filled out a questionnaire about how happy they were.

So if you've resisted joining a social networking website such as Facebook or LinkedIn or trying real-world activities like book clubs or professional networking events, maybe it's time to explore!

11. Pop some pine bark.
Herbal supplements have been called everything from magic pills to poison. Now a study touts the benefits of a pine bark extract called Pycnogenol. Sold over the counter, the supplement helped lower blood glucose levels and blood pressure in type 2 diabetics, University of Arizona researchers say. Nearly 60% of study participants who took 125mg of Pycnogenol every day for 12 weeks were able to cut their blood pressure medication by half. They also had drops of 23.7 points in their fasting blood glucose levels and 12.7 points in LDL cholesterol. In other studies, Pycnogenol -- an antioxidant -- also was shown to reduce osteoarthritis joint pain and stiffness.

12. Look for the salt.
"Consumer Reports" finds sodium stashed in alarming quantities in some surprising sources, ranging from cottage cheese to Caesar salads.

Among the 37 processed foods the magazine's researchers analyzed:

A Premium Caesar Salad with grilled chicken from McDonald's -- without dressing -- had more than double the salt (890mg) of a large order of fries (350mg).

A maple- and brown sugar-flavored instant oatmeal had more than three times as much sodium as the plain kind.

The recommended daily limit for salt is 2,300mg (one teaspoon). Try to avoid processed food and read food labels to steer clear of the worst offenders.

Source: USA Weekend

How to Resist Temptation

In a world where you can inhale half of your daily caloric intake as you exit the drive-thru, often the only thing standing between you and a few extra chins is willpower-that oh-so-elusive ability to stop the urge to indulge. If your powers of resistance are lacking, you'll be glad to hear that research actually shows that willpower is a kind of mental muscle, and like any muscle, it can get stronger. These four tactics target the most common resolve busters. Put them into practice, and pretty soon that jelly glazed doughnut or that triple fudge brownie will be no match for your mental strength.

Rule #1: Eat smaller, more frequent meals
What it targets: Out-of-control hunger
Why it works: Going too long without eating makes your blood sugar levels plummet. That leaves you feeling ravenous and with an appetite that can overpower any sense of logic or best intentions to eat well. If you have small meals every 3 hours, your blood sugar remains stable, preventing the wallop of a sugar low that will leave you vulnerable to overeating. Did you know that that your blood sugar levels do more than affect how hungry you get? They're also directly connected to willpower. So, reach for snacks in between meals that balance carbohydrates with protein like low-fat yogurt and berries or an apple and a handful of almonds. When you do this, you will keep blood sugars at bay and stay fuller longer.

Rule #2: Eat with your other hand
What it targets: Distraction or eating too quickly
Why it works: Picking up a fork with the hand you don't usually use while eating slows you down and makes you focus on your meal and eat at a slower pace, two things that have been proven to aid weight loss. Studies have shown that that with regular practice, this kind of switcheroo can also increase your overall willpower. Also, by eating slower, your brain is able to tell your stomach when you're satisfied and you'll end up eating less.

Rule #3: Weigh yourself regularly
What it targets: Losing sight of your goal
Why it works: Few things keep your weight loss goal front and center better than seeing those big glowing numbers on the scale. Regular weigh-ins also make it easier to notice extra pounds creeping on, so you can slash and burn immediately. Researchers have found in studies that those that weighed themselves frequently, daily or weekly, lost more weight than those that didn't. Actually, about DOUBLE the amount of weight of those that didn't step on the scale often. But keep in mind, that your weight is going to fluctuate to some degree. Your clothing, the time of day, and how much water you're retaining all affect your weight, so don't be discouraged if that number goes up a few pounds suddenly. Also, break your goal weight into several smaller targets-first aim for five pounds, then after you hit that, go for another five. Studies have shown that the more frequent and specific your weight loss objectives, the better your chances to sticking to them.

Rule #4: Lift your spirits
What it targets: Emotional eating
Why it works: It's estimated that when people overeat, nearly 75% of the time it's because they're feeling blue. It stands to reason that lifting your spirits might also help you take your mind off munching. Studies have shown that small doses of pleasant emotions can quickly renew your ability to say no. So, go do something you enjoy, go for a walk outside, talk on the phone, read...just find something to do that you enjoy and makes you happy-it might be temporary, but it will help sustain your urge to splurge.

Source: Women's Health

New Year, NEW YOU!

Why do most New Years' resolutions fail when it comes to health and fitness goals? Because most people set too lofty of goals and don't write out a clear-cut plan to attain these goals!

As we approach the New Year and ponder about where we want to be on the fitness scale, ask yourself these questions:

1. What is a REALISTIC time frame to accomplish this goal? (This is an important one)

2. What small, attainable steps and goals can I set for myself in this time table to reach the final goal? (ie. Final goal=run a 1/2 marathon by Oct 2009 Small goals=participate and run in a 5K by April, 10K by July, etc)

3. How am I going to do it? (PLAN OF ACTION)

4. What resources can I enlist or use for help to accomplish this goal? (ie. friend, sister, hubbie, books, tapes, Personal Trainer, etc)

5. What bumps in the road and challenges can I expect to come along and how do I plan on attacking them? (ie. lose motivation, get off routine for 2 weeks, etc)

6. How am I going to reward myself when/if I reach this goal? (ie. trip to Hawaii)

7. How am I going to feel about myself if I accomplish this goal and how will this affect and improve my life?

Healthy weight loss goals

One of my readers asked me what was a good healthy weight loss goal/week. The answer: 1-2 lbs/week. We're talking BODY FAT here (which is what you're trying to lose, right?), not muscle mass or water weight. If you do the math, to lose (or gain, for that matter) 1 lb. of body fat, you have to consume 3500 calories LESS than what you put out (opposite to gain). If you divide 3500 into 7 days/week, that comes out to 500 calories/day! For example, if you normally eat 2,000 calories a day without exercising and you're MAINTAINING your weight, than you will need to eat approx. 1500 cal/day in a weeks span to lose 1 lb. of body fat. If you add exercise in and burn 500 cal/hr, 5 days a week, then you'll lose a little more than that (unless you're eating more). Make sense?

It's all about calories in vs. calories out. When you see these diets where people are losing 7 lbs/week, let's face it, it's not all body fat. If you do the numbers, that would look like nearly 25,000 calories/week that they're burning (impossible unless you're expending calories like Lance Armstrong or Michael Phelps and spend hrs a day burning loads of calories!) And let's face it, although that would be nice, I GUARANTEE if you're losing more than 1-2 lbs/week, you're going to gain it back because that's water weight! So, if you're looking for real weight loss, steady wins the race!

How to find your healthiest weight

1. First find your BMI (Body Mass Index):
Multiply height by height (in inches)=A
Divide weight (B) by A=C
Multiply C by 703=BMI

Example: 67x67=4489 BMI ranges:
140/4489=.03118 Underweight: Less than 18.5
.03118x703=21.9 Normal: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: 30 or higher

2. What's your build? This is important because BMI isn't always accurate. According to this equation, Arnold Swarznegger, Serena Williams, and football players are obese because it doesn't take into equation, frame size, muscle mass, or body fat %. To figure out your frame size, hold up your arm at a 90 degree angle with your palm facing your face. Put the pointer finger of your other hand on the bone on one side and your thumb on the other. Then measure the distance between them. Keep in mind frame sizes are for women in the 5-foot-4 to 5-foot-7 range.

Distance between elbow bones: Frame size:
2 2/8 inches and below Small
2 3/8 inches to 2 5/8 inches Medium
2 6/8 inches and above Large

3. How much have you gained since high school? Weight gain after about age 20 is really important because of most of the weight gain is typically unhealthy fat. A weight gain of 10-15 lbs since high school is considered ok, although if you've gained over 20 lbs since high school and most of that is FAT TISSUE, then it's time to readjust your eating habits and pump up the exercise. Genetics can play a huge role in how much weight you put on too, if you have a parent that is heavy, gaining weight may be that much easier for you and you may have a predeposition for becoming obese. If you can cut 500 calories a day, you should be able to lose 1 lb/week.

4. How big is your belly? Why does waist size matter? The fat that makes your middle resemble an apple is bad news, upping your risk of metabolic syndrome-a combo of high blood pressure, high triglycerides, high cholesterol, and prediabetes. Bottom line: Women's waists should be not larger than 35 inches; men's 40 inches max. But experts worry that anything bigger than 32 is bad for you.

Waist-size calculator:
Healthy 32 inches or below
Worry zone 33 to 34 inches
Danger zone 35 inches and above

5. How old are you? Although you'll still want to stay within healthy weight and BMI ranges as you get older, you may experience a little creep-and that's OK within reason. In a healthy weight table used by the Weight Watchers organization, for instance, 134 is the maximum recommended weight for a woman up to age 25 who is 5 feet 4 inches tall. For ages 25 to 45, it's 140. When women hit 45-plus, they need to be extravigilant because they start to gain fat and lose muscle due to hormonal changes.

6. Is your lifestyle healthy? Even if you still eat Twinkies, exercise will lower your blood pressure, cholesterol, and risks for several cancers. It also helps clear blood clots and sets a healty interval between heart beats. Plus, it increases muscle contractions, which help regulate blood sugar levels, keeping diabetes at baby. You'll be healthier and thinner if the stable of your diet is lots of fruits, vegetables, and lean proteins, and whole grains. It's as simple as that.

SOURCE: Health.com