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September 2008 - Posts
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Have you ever heard of walkstations? They are a growing trend among individuals and business alike and they provide the opportunity to walk on a treadmill while working at a desk. Interesting isn't it? The New York Times ran an article in its Fitness & Nutrition section about the recent trend. It's been reported that an average of about 335 walkstations have been sold to businesses like Humana, Mutual of Omaha, GlaxoSmithKline and Best Buy.
Invented by Dr. James Levine, an endocrinologist at the Mayo Clinic, the workstation treadmill was originally constructed out of a bedside hospital tray that he slid overtop of his treadmill. Enthusiast that have chosen to follow this idea have done things such as placed a computer monitor on a file cabinet in front of a treadmill. As the idea became more widely accepted, Dr. Levin helped develop a more sleekly designed walkstation costing about $4,000.
At first thought, I wondered how effective could one be at working and walking at the same time. I have yet to try this, but I just can't imagine typing and walking. In the article you will note where others say they participate in conference calls while walking on their treadmills. I'd say you definitely have to be a "listener" ONLY. One firm named Salo has even gone so far as to replace some of the conference room tables with the treadmills. Amy Langer, one of the founders of Salo says that business colleagues arrive at meetings with their walking shoes in hand. I bet that makes for an interesting meeting. I think I might give walking and working a try. I'm curious to see just how much coordination I have. How well do you think you would be at working and walking?
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Beans, peas, and lentils are from a family of vegetables called legumes. They are an extremely important part of a healthy diet. Legumes are a major source of complex carbohydrate, fiber, protein, and such minerals as potassium, magnesium, and zinc. In addition, they are low in fat and are very affordable. Legumes are the least expensive source of protein in the human diet, making them a vital food source worldwide. In the US, more and more people are recognizing it as a nutritious, low-cost alternative to higher priced meats and fast food.
Some of the varieties you may want to try include: pinto beans, navy beans, kidney beans, lima beans, and black beans. Less common varieties include: chick peas or garbanzo beans, adzuki beans, broadbeans, butter beans, cannellini beans, cowpeas, cranberry beans, great northern beans, mothbeans, mung beans, mungo beans, snow peas, winged beans, yam beans, yellow or white beans, and soybeans.
Dry beans provide a plant based protein so when they are combined with small supplements of grain, rice or corn, beans can supply all essential amino acids, the building blocks of proteins we need. Beans are low in fat and sodium and contain no cholesterol or sugar. With their high carbohydrate content, they digest slowly, satisfying hunger and energy needs for long periods of time.
Below are 3 Nutritional Labels, comparing types of beans. As you will see, a ½ cup of cooked garbanzo beans has 143 calories, 5 grams of fiber and 6 grams of protein whereas black beans are 114 calories for ½ cup and packed with 7.5 grams of fiber and 7.6 grams of protein. The soybean (edamame) has the most amount of protein at 11 grams and 3.8 grams of fiber per ½ cup for only 127 calories. Most beans will fall somewhere in this range and average 5-7 grams of protein per ½ cup.
In summary, all beans are an excellent source of complex carbohydrates for energy, as well as protein for growth and repair of body tissue. Many health organizations, including the American Heart Association, American Cancer Society and the American Diabetes Association recognize beans as a healthy and versatile option – so go try a new recipe with beans today.
  
Rebecca
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It’s been a rough week, with financial institutions crumbling and people losing their jobs. The economy has been less than stellar (to say the least) for a while now, and we’re all making choices about how to spend our money.
So it may not be surprising that health care costs are beginning to enter into that equation even more frequently. According to an article that was published in The Wall Street Journal today, health care spending has declined in many areas – from prescription drugs to doctor visits to preventive tests (like blood tests and mammograms). For example, according to Laboratory Corp., in the first 3 months of 2008 obstetrician-gynecologist (Ob/Gyn) visits dropped 6% compared to the same period in 2007.
If you have an ongoing condition for which you need regular medication and other treatment, the issues with missing your recommended treatment are probably clear. However, when we look at preventive care, a missed screening might not seem that important. But take a look at the Ob/Gyn visit example – many women use this type of doctor visit as their only form of preventive care. On Ignite, we’ve regularly discussed the importance of preventive screening – and we specifically looked at preventive care for women when we read Women’s Bodies, Women’s Wisdom this past spring. Regular preventive care helps us find small problems before they get larger – which helps our health and our finances.
So given all of the other basic needs, how can we save money on our health? One first step might be to check with the doctor. If you’re on an expensive brand-name medication, next time you visit the doctor, consider asking about generics or other alternatives (maybe even over-the-counter). If you have a medication you take regularly, see if you can order it through mail-order – your doctor can write a prescription for you to get your medication through mail-order.
Another way to save money is living healthier. Quitting smoking means you save on the cigarettes (1 pack/day at $5/pack is nearly $2,000 a year). But you also save on health care costs related to smoking. Exercise can have the same effect. In the vein of a little prevention going a long way, being active and losing extra weight can save you long-term health care costs. And you don’t have to join a gym or purchase equipment – walking is one of the easiest and most inexpensive ways to add fitness to your schedule.
Of course, always talk with your doctor before making changes – prescription drugs and exercise too.
Kerry
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With the obesity rate among children somewhere above 16%, many schools are taking action by implementing initiatives to fight childhood obesity. Many schools have cut down on the high-calorie, high fat, high sodium foods offered in their cafeteria and now offer fresh, healthier options. They’ve also removed the sugar-filled drinks and junk food from vending machines.
Schools in more than eight states now require the schools to send parents BMI report cards. The schools keep tabs on the height and weight of their students and if a student's BMI goes above a healthy level, a “health report card” goes to their parents. Some opponents say this is an invasion of privacy and can hurt a child’s self-esteem. While proponents say that childhood obesity is a public health concern and goes beyond privacy issues.
And some schools in England are even trialing Nintendo Wii games to engage children to be more active. Because video games have gained so much popularity among kids, Wii's may be the first step to beginning a fitness program for sedentary kids.
So what are your thoughts? Any schools in your area implementing programs to combat childhood obesity?
Justin
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If you haven’t voted in the latest Health Poll, now’s the time. Tell Ignite users what you need to do to burn off your typical afternoon snack. If you vote by tomorrow, September 19, you’ll be entered in our sweepstakes for a $25 gift card to a fitness store.
So vote today!
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Calcium is crucial for proper function of your muscles, nervous system and for strong bones and teeth. When you don't get enough calcium from your diet, you will lose calcium from your bones in order to keep the muscles and nerves healthy. Cow's milk and dairy products are probably the most well-known dietary source of calcium since one cup of cows' milk has 276 mg calcium. Experts recommend that everyone consumes three servings of dairy every day or gets 1000-1200 mg per day depending on your age.
Many people are lactose-intolerant, allergic to cow's milk, or they may desire to exclude dairy products from their diet. While cow’s milk is an important source of calcium, there are other sources available. Below are some other foods that have calcium as well. See sample labels below comparing all Nutritional Content, including calcium:
· One cup raw kale (90 mg calcium)
· One cup of pinto beans (79 mg calcium)
· Three ounces of canned salmon with bones (181 mg calcium)
· One cup of tofu yogurt (309 mg calcium)
· One cup of chopped broccoli (43 mg calcium)
Another option is to purchase calcium-fortified foods. You can easily find calcium-fortified foods in the grocery store. For example, fortified orange juice has more than 200 mg calcium per cup, and one cup of Total cereal has over 1000 mg calcium. Use rice, almond or soy milk with the cereal, instead of cow's milk if you cannot tolerate dairy.
Many cereals and breads have added calcium. Another good choice is fruit juice fortified with calcium. An 8-ounce glass of calcium-fortified apple juice has 100 mg of calcium; fortified orange juice or grapefruit juice has between 300 and 350 mg. Soy milk, a protein-rich drink made from pressed cooked soybeans, doesn't naturally have calcium, but you can buy a calcium-fortified version.
If you suspect your diet is still short on calcium, you may want to take a daily supplement. These are available in a variety of doses and forms. To maximize absorption, don't take more than 500 mg at once and try to pop the pill when you're having a meal or snack for the best absorption. Avoid having any coffee or tea with the supplement since this can block absorption.
  
Rebecca
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The definition of procrastination is “to put off till
another day or time; defer; delay.” How many times have you told yourself that
you’ll start exercising tomorrow or maybe at the beginning of the next week? Or
worse yet… come the New Year I promise to start exercising.
Well… as excited as I was a couple of weeks ago to finally
be free of plantar fasciitis and able to run without pain I’ve quickly found
excuses for not lacing up the shoes and hitting the pavement. My excuses range
from being too busy, too tired, too stiff (from the run three days ago), and… I
forgot.
The hardest thing about getting back into an exercise
routine is getting back into a routine. Prior to my foot injury I had run at
least two miles every day for four months. At that point it nearly became a
habit and I really looked forward to my run. I need to get back to that point.
The biggest hurdle I face when restarting a fitness program
is that I need to start small. See… in my mind I always hold on to the shape I
was in before I stopped exercising. When I ran my last race in late April it
was a 10 miler and I had a reasonably good time. Now I try running four or five
miles and I’m completely exhausted and frustrated.
In the coming days and weeks I’m going to try and remember
that something is better than nothing. Rather than not going for a longer run
because I don’t have time I need to try and remind myself that even a mile or
two is beneficial.
So… no more excuses! My road to fitness starts
tomorrow.
Jason
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Most people find themselves eating on the run at one time or another, and this often involves fast food. So if you are going to eat fast food, which is better for you – a fast food grilled chicken sandwich or a fast food hamburger?
Below are the various calorie counts and nutrition information for a fast food grilled chicken sandwich, hamburger, and large hamburger. (Also below are Nutritional Labels with this information.)
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Grilled Chicken Sandwich |
Hamburger |
Larger Hamburger |
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Calories |
420 |
250 |
540 |
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Protein |
32 grams |
12 grams |
25 grams |
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Fat |
10 grams |
9 grams |
29 grams |
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Saturated Fat |
2 grams |
3.5 |
10 grams |
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Trans fat |
0 grams |
.5 grams |
1.5 grams |
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Sodium |
1190 mg |
520 mg |
1040 mg |
Based on the nutritional breakdown above you can see that the lowest calorie option is the hamburger compared to the other sandwiches. However, the hamburger has substantially less protein and therefore you could feel hungry more quickly. Depending on if you order anything else with the sandwich you may want to choose the grilled chicken sandwich, which has 3 times the protein and the calories are still appropriate for a lunch or dinner meal.
The hamburger and grilled chicken have about the same amount of fat grams, but the hamburger and large hamburger have trans fat. As a reminder, the recommendation for trans fat is 0 grams per day because it is related to an increased risk for heart disease.
All the sandwiches have a fair amount of sodium bringing you closer to the limit of 2300 mg per day. Therefore, if you’re eating fast food, be sure your other meals that day are low in sodium to keep the day in check. You can follow this principle with the calories and fat grams as well. If you end up eating a fast food meal, try and balance the nutrition with your other meals that day. Lastly, limit your fast food intake as much as possible.
  
Rebecca
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When the weather starts to get cooler and I spend more time inside, I can’t help but think about cold and flu season. In spring and summer, it’s easy to assume the coughs and sniffles around the office are the result of allergies. But when it comes to fall, it’s harder to ignore the fact that maybe some of those sounds are really due to colds.
Colds and flu are both common in fall and winter (flu season usually spikes in January or later). According to the Centers for Disease Control and Prevention (CDC) Web site, cold and flu often have similar symptoms, but they are caused by different viruses. The symptoms of the flu tend to be worse than a cold and a special test is needed to determine if someone has the flu.
What’s your first line of defense if you start to feel sick? If you’re like many people, you may be thinking about visiting your doctor to get a prescription for an antibiotic. However, each year there is more focus on the issue of antibiotic resistance – when bacteria change in order to resist medication. The CDC calls this “one of the world’s most pressing public health problems” because many types of bacteria have become resistant to treatment, thereby threatening everyone. In fact, this issue has become such a concern for hospitals, many have introduced programs to monitor the rate and type of antibiotic prescribed – even restricting doctors from prescribing medications when they are deemed not necessary or effective.
It is important to note that the flu and colds are caused by viruses (not bacteria) and therefore cannot be treated with antibiotics (some viruses can be treated with antivirals). Therefore, antibiotics cannot shorten or lessen the symptoms of the flu or cold. (In some cases doctors may prescribe antibiotics if they feel there is a risk for a bacterial infection, such as bacterial pneumonia.)
Instead of requesting antibiotics, the CDC makes the following recommendations for prevention and treatment of flu and colds:
- Wash hands frequently to prevent the spread of infection.
- Increase fluid intake.
- Use a vaporizer or saline nose spray.
- Use sore throat spray or lozenges, if necessary.
- And if you are prescribed antibiotics: take the entire prescription, do not skip doses or save leftovers, do not share antibiotics with others and do not take others’ prescriptions.
When I get a cold, I know my best treatment is to stay home in bed and sleep, drink lots of caffeine-free soda and eat popsicles. Do you have any tricks to help you feel better once you’re sick?
Kerry
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In our first ever Health Poll, more than 2 out of 5 Ignite users said their go-to healthy lunch choice is something they make at home. Nearly 200 people responded to this poll -- and 1 lucky Ignite user walked away with a $25 gift card to a healthy food store.
Now's your opportunity to join in the fun by responding to the next Health Poll. If you vote between now and September 19, 2008, you'll be eligible for our next prize drawing -- a $25 gift card to a fitness store. (You need to sign in to Ignite to vote.)
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Summer is almost over but that doesn't mean the fun has to end. Often times when we think of the end of summer we act as if ALL the fun has to cease. No more cookouts, pool parties, or trips to the go cart track! Such thoughts can be quite a bummer as we begin to focus more on things like school supplies, bus stops, helping our kids with homework, and colder weather. But you shouldn't let fall get the best of your spirit! Have you ever heard the old saying "You've got to make the best of it?" Well the same holds true for the less appealing seasons. Get creative and find ways to enjoy the fall and winter.
My all time favorite fall activity is cooking. I personally like cooking in the fall more than in the summer. I find that I cook faster, lighter meals in the summer. One reason is because it gets too HOT in my kitchen in the summer, so I am in and out (Mom on a mission). Once the fall hits I actually stay in the kitchen for hours (as opposed to seconds) and find that my fall meals are usually a bit more creative as I tend to add extra sides or desserts like pies and cornbreads - yum!
Another great thing about fall cooking is that the kids are also more likely to help me cook in the fall. More often than not, the weather isn't the greatest so the kids are usually stuck in the house and begging to get into something. So why not have them wash those hands and mix up some ingredients with me.
And to top all this off, there is always some football game on, and in my house that usually means company. So there you have it, good food, great family, great friends, and awesome fall fun!
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Regular physical activity, weight control, and a heart-healthy diet are the best defenses for both men and women to prevent diseases, such as cancer and promote a long and healthy life. The National Cancer Institute estimates that 1/3 of all cancer deaths are diet-related. The American Cancer Society recommends at least 5 servings of fruits and vegetables per day and the latest American Dietary Guidelines recommend 9 servings of fruits and vegetables to get the heart healthy and cancer fighting benefits.
Fruits, vegetables, and whole grains are the foundation of a healthy diet and contain fiber, antioxidants, phytochemicals, and other healthy substances. Below are some of the most important nutrient-dense foods for fighting cancer.
Broccoli (see label below)
It is high in vitamin C and soluble fiber and contains multiple nutrients with potent anti-cancer properties. A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer. Broccoli leaf is also edible and contains far more betacarotene than the florets.
Soy Beans (Edamame)
Contain the isoflavones that are considered to be useful in the prevention of cancer. Soy's content of isoflavones are polyphenol compounds, produced primarily by beans and other legumes, including peanuts and chick peas.
Brazil Nuts
Rich in selenium although the amount of selenium varies greatly. They are also a good source of magnesium and thiamine. Some research has suggested that selenium intake is correlated with a reduced risk of prostate cancer. This has led some people to recommend the consumption of Brazil nuts as a protective measure.
Tomatoes
Tomatoes have long been known to provide many health benefits, and they are thought to play a role in the prevention of many forms of cancers. One of the most significant benefits of the tomato is thought to lie in the fact that it contains a powerful antioxidant called lycopene. Antioxidants are thought to interfere with the cell damage that can be caused by free radicals. Free radicals are a natural part of the aging process, and they have been implicated in a number of different types of cancer.
Blueberries
Blueberries are another fruit rich in all important antioxidants. Blue and purple fruits, including blueberries are thought to lower the risk of some cancers. They contain many healthy phytochemicals and phenolics, which are currently being studied for their anticancer and anti-aging benefits.
For the most benefits incorporate these foods in your diet on a regular basis, as part of an overall healthy lifestyle.
Rebecca
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In traditional early-September timing, the latest news articles are focusing on back to school topics. I’ve seen news stories about backpack giveaways, how to make nice with bullies and best after school activities to get into top colleges. But this year, there seems to be an even great emphasis on the health of kids. And the focus isn’t just on your kids’ health behaviors – it’s about what you’re doing for your health, too.
Last month an article was published in the journal Preventive Medicine that showed that parents who eat fruits and vegetables in front of their kids are able to successfully “model” that behavior for kids. In other words, if kids see their parents eating fruits and veggies, they eat them as well. Interestingly, one group that did not show this pattern was overweight children – the authors tie this to the fact that the children are already “exposed to salty, sweet foods and learned to like them.” Overall, the message to parents is that they need to introduce their children to healthier eating habits early.
Another article published in the journal Pediatrics showed that mothers who are stressed tend to have overweight children. Researchers looked at children’s Body Mass Indexes (BMIs) and their mothers’ stress levels in low-income families. Stressors included finance, health and feelings of anxiety or depression. The researchers believe that children may eat more when they feel stress and therefore tend to be overweight or obese. The message in this study is that mothers who have more access to programs to help them deal with stress can have healthier kids.
In taking a look at these two articles, it’s clear that healthier parents can mean healthier kids. So when you’re focusing on your children during this time of the year, be sure to take some time for yourself and your health.
Kerry
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