Getting Fit─for Life

What if you learned that you never had to diet again? That all you had to do was keep high-fat/junk foods and sweets within moderate bounds, and you would find yourself becoming more fit, energetic, happy and healthy every day by only doing one other thing? Well, you can. And that one little thing is exercise.

Experts say lack of physical activity contributes to some 300,000 deaths each year in the United States caused by heart disease, stroke, diabetes and other conditions. According to the National Center for Health Statistics, while 62% of Americans have some physical activity in their leisure time, only 3 in 10 exercise regularly, despite the proven health benefits. Paired with even a moderately healthy diet, consistent exercise is a proven key to wellness, vibrant energy, a positive outlook, healthy longevity, and disease prevention across the board.

What if you don't feel like moving? Granted, it takes some effort, but once you get a little momentum, you really will feel better. You are well worth the energy for something that over time will benefit you physically, spiritually, mentally and emotionally. And it really is easy to fit it in, once you decide you want to. Let yourself be inspired by some great tips from the American Heart Association. You can put these simple ideas into motion whether you're at home, at work or at play:

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

At Home:

• Do housework yourself instead of hiring someone else to do it.
  Work in the garden or mow the grass. 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 a brisk pace. Choose a hilly route.


• Spend a few minutes pedaling on your stationary bicycle while watching TV. Box up your video remote control.


• Instead of asking someone to bring you a drink, get up off the couch and get it yourself.


• Stroll 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; squat or bend to pick things up.


• Keep exercise equipment repaired and use it.

Many people 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 or stroll while talking on the telephone.


• Walk down the hall to speak with someone rather than calling.


• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.


• Walk around while waiting for the plane at the airport.


• Stay at hotels with fitness centers or swimming pools 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 office hours 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 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.

What about play time? If you're open, you can find many opportunities to be active and have fun at the same time:

• Plan family outings and vacations that include activities like hiking, backpacking, swimming, etc.


• See the sights in new cities by walking, jogging or bicycling.
  Make a regular date with a friend to enjoy your favorite physical activities.


• Play your favorite music while exercising and get motivated.


• Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.


• Join a recreational or hiking club.


• At the beach, get up and walk, run, splash, 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 or volleyball.

You may not think such small things will make a difference, but they really add up for measurable results, especially when you keep increasing small efforts over time. Let this be the month you take action and get moving. Your health depends on it.

Avocado—For Life

Although the avocado has a reputation as a high-fat luxury, this power food is one we should enjoy guilt-free more often. Avocados are not only rich in heart-healthy monounsaturated fat, this unique fruit also boasts a plethora of nutrients—all for only 153 calories in a generous half-avocado serving. And the benefits don’t stop there.

Research suggests that partial replacement of complex carbohydrates with avocado in the diet of patients with non-insulin-dependent diabetes favorably improved cholesterol profiles while maintaining good glycemic control.[1] Another study showed that avocado-enriched diets promoted a 16% decrease of total serum cholesterol, a 22% decrease in LDL (“bad”) cholesterol, and an 11% increase in HDL (“good”) cholesterol.[2]

How about some more good news? It turns out that diets rich in avocado and other sources of monounsaturated fatty acids have beneficial effects on the blood pressure, glucose metabolism, and lipid levels in Type II diabetes patients.[3]

According to the National High Blood Pressure Education Program, one of the best ways to reduce high blood pressure is to make sure to consume enough potassium. Avocado happens to be one of the best dietary sources of potassium, offering 548 mg. in just half an avocado, compared with 451 mg. in one large banana.[4] So, try this luscious condiment instead of saturated fats like butter and mayonnaise on sandwiches, salads, and even baked potatoes for a rich and healthy taste treat.

[1] Effect of a high-monounsaturated fat diet enriched with avocado in NIDDM patients. Diabetes Care 1994 Apr;17(4):311-5
[2] Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Arch Med Res 1996 Winter;27(4):519-23
[3] Comparison of the effects on the diurnal blood pressure, glucose, and lipid levels of a diet rich in monounsaturated fatty acids with a diet rich in polyunsaturated fatty acids in type 2 diabetic subjects. Diabet Med 1995 Jul;12(7):600-6
[4]Primary prevention of hypertension: clinical and public health advisory from The National High Blood Pressure Education Program. JAMA 2002 Oct 16;288(15):1882-8

Boost Your Longevity with a Plant-Based Diet

Should you explore a more plant-centered diet, even if you don’t choose to become a full-time vegetarian? It may be a very good idea, especially as a growing body of scientific evidence indicates that balanced vegetarian diets offer distinct advantages over those that give meat center stage. The benefits arise from lower intakes of saturated fat, cholesterol and animal protein as well as higher intakes of complex carbohydrates, fiber, and nutrients.

The secret of wellness-boosting plant-based diets is an emphasis on fresh produce. Along with generous levels of nutrients and fiber, fresh fruits and vegetables contain unique compounds called phytochemicals. Many of these compounds protect against cancer by both detoxifying and helping the body get rid of carcinogens, as well as discouraging cancer cell formation at various stages of progression.[1]

In the past, vegetarian diets have been described as being deficient in some nutrients, but research over the years has shown that the apparent deficiencies are typically due to poor meal planning. Well-balanced vegetarian diets are appropriate for everyone, including children, adolescents, pregnant and lactating women, competitive athletes and the elderly.

Moreover, plant-based diets have been shown to be highly beneficial in the prevention and treatment of diseases such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, renal disease and dementia, as well as diverticular disease, gallstones and rheumatoid arthritis.[2] Specifically, a healthy vegetarian diet could decrease the incidence of breast, colon-rectal, and prostate cancers.[3]

Certainly, more Americans are making the switch to a vegetarian diet, full or part time, as evidence continues to mount on the positive health benefits of doing so. According to the National Academy of Sciences, National Institutes of Health, Senate Select Committee on Nutrition and Human Needs, American Heart Association, and the American Cancer Society, a low fat, high fiber diet rich in fresh produce offers the best disease prevention across the board.

Not only will consuming a nutritious plant-centered diet provide you with greater energy and well-being in the short term, it can help protect against the most serious health problems Americans face today, including heart disease, diabetes and cancer.

In fact, estimates from the International Agency for Research on Cancer suggest that as much as 50-90% of the cancer in this country could be eliminated if Americans adopted the diet and lifestyle of low-risk countries. Countries with some of the lowest overall cancer rates in the world include Japan, Greece, Spain, Italy, Portugal, Thailand, Panama, Venezuela, and Mexico, according to the National Institutes of Health. What can we learn from the eating habits of these global neighbors?

The American Dietetic Association states that a well-planned vegetarian diet is healthy, nutritionally adequate, and provides health benefits in the prevention and treatment of certain diseases. Additionally, some studies have shown beneficial results in obesity, cancer, Parkinson disease, hypertension, type 2 diabetes mellitus and urinary stones when comparing vegetarians with meat eaters.[4]

Clearly, a well planned plant-based diet is more likely to include the 6-12 daily servings of fresh fruits and vegetables recommended by the National Cancer Institute, as well as far greater levels of essential fatty acids, vitamins, minerals, carotenoids, fiber, flavonoids, and phytoestrogens than the typical American meat-based diet provides.

World wide, populations that consume plant-centered diets have considerably lower breast cancer rates than those with more Western-type diets. For example, death rates due to breast cancer in the United States are about five times greater than in China, four times greater than in Japan and three times greater than in Mexico, according to the American Cancer Society.

As Neil Barnard, M.D. has noted, populations consuming a plant-based diet not only have lower rates of prostate cancer, but also have a far lower rate of progression once cancer gains a foothold. Colon cancer has been directly linked to meat consumption in multiple studies. This is in part due to the fact that foods rich in saturated fats appear to increase cancer risk in organs related to digestion, like the colon and rectum.

Clearly, the best “cure” for cancer is simply to prevent it altogether, especially since, as the National Cancer Institute estimates, as much as 80% of cancer cases are indeed preventable. A varied, plant-centered diet is an important anti-aging, health-boosting strategy. Not only can it help in the prevention of cancer, but it can also offer powerful protection against cardiovascular disease, a major health threat for many Americans.

According to John McDougall, M.D., cardiovascular disease, which includes most illnesses of the heart and arteries, arises from an underlying disorder called atherosclerosis, in which cholesterol plaques block arteries throughout the body. Atherosclerosis is the cause of most heart attacks and a great number of strokes.

McDougall explains that the whole process of atherosclerosis begins with the consumption of foods rich in saturated fat and cholesterol which comprise the typical American diet, primarily animal products. He asserts that the best way to reduce our risk of cardiovascular disease is to decrease our dependence on the foods that promote it, targeting instead a low fat, plant-based diet. Again, even modest efforts can make a difference in your health. Consider just one meat-free meal a day to start, and increase from there. In the long run, you’ll be glad you did.

[1] Proc Nutr Soc. 2007 May;66(2):207-1
[2] Forum Nutr. 2005;(57):147-56
[3] Acta Biomed. 2006 Aug;77(2):118-23
[4] Rev Clin Esp. 2007 Mar;207(3):141-3

Boost Your Wellness with Blueberries

Have you treated yourself to a big bowl of fresh, organic blueberries today? What you may at times regard as a luxury is in fact a strong health ally. Blueberries are not only delicious, they may actually extend your lifespan. For starters, antioxidant-dense blueberries may lower the risk of age-related neurodegenerative diseases like Parkinson's and Alzheimer's. In a study reviewing how nutrition might reduce brain-aging inflammation and oxidative stress, blueberries were singled out as being especially effective. In fact, "blueberry intervention" appears to exert powerful protection against many neurodegenerative diseases.[1]

Blueberries also appear to be one of the top cancer-fighting fruits. The anticancer potential of berries may be due in part to a range of antioxidant phytochemicals called polyphenols, which include flavonoids and proanthocyanidins. It seems that these plant chemicals help counteract, reduce, and repair damage resulting from oxidative stress and inflammation. In addition, blueberries help regulate cancer enzymes and growth factors, and can influence cancer pathways, discouraging cancer cell and tumor growth.[2]

If all that were not enough, did you know blueberries also promote a healthy heart? This can largely be attributed to their anthocyanins: water-soluble, brightly colored flavonoids. In recent years several studies have shown that anthocyanins display a wide range of biological activities including antioxidant, anti-inflammatory, antimicrobial and anti-carcinogenic activities. In addition anthocyanins display a variety of effects on blood vessels, platelets and lipoproteins which reduce the risk of coronary heart diseases.[3] So, now when you dig into that bowl of fresh blueberries, you can marvel that something that tastes so luscious can also promote a longer, healthier life.


1 Subcell Biochem. 2007;42:299-318
2 J Agric Food Chem. 2008 Feb 13;56(3):630-5. Epub 2008 Jan 23.
3 Ann Ist Super Sanita. 2007;43(4):369-74

Drink up for Energy and Weight Loss

As the warmer months approach and you’re in a more active mode, staying well hydrated becomes especially important. You may know that water is an essential nutrient, but did you know it’s also a great energy booster? Drinking too little may lead to chronic dehydration, leaving you sluggish and fatigued. In her book Outsmarting Female Fatigue, Debra Waterhouse, R.D., explains that the lack of energy you experience today could be a result of not drinking enough water yesterday. This is because water facilitates all biochemical reactions, including the production of the vital ATP molecules that power our bodies.

Can consuming enough water each day also help you reach and maintain a healthy weight? Research suggests that thirst and hunger sensations are triggered together. When you become even slightly dehydrated, you may mistake thirst for hunger, eating when your body actually needs fluids. You can easily prevent overeating due to thirst by making a point to drink a glass of water before each meal or snack. This is not only healthier, since you’re sure to stay well hydrated, but it will also benefit your waistline, keeping you focused on eating appropriately, which is when you are addressing true body hunger.

You’ve heard of the importance of a healthy metabolism─the rate at which you burn calories─for weight loss. Did you know this function is affected by your daily water consumption? Metabolism is a chemical process requiring water, and insufficient water consumption can hinder this process. Staying well hydrated is also very important to ensure healthy digestion and to prevent constipation.

How much should you be drinking each day? You’re safe with the generally agreed upon 8 glasses. You can also zero in on what is best for you based on your body weight. A basic guideline is to drink one ounce of water for every two pounds of body weight. For example, a 200 lb. person would ideally consume 100 ounces─12.5 cups per day─while someone weighing in at 100 lbs. should drink at least 6.5 cups daily.

The best way to sip consistently is to keep water handy. Invest in a water delivery service if possible─preferably steam distilled water. This makes it convenient to fill up smaller eco-friendly bottles, keeping them readily available. Position water bottles on your bedside table, the bathroom, your desk at work, even by your TV remote control.

Think of your water bottle as a permanent accessory, so you don’t get caught in a major thirst on the road. This way, you can avoid public drinking fountains. Since most public water sources don’t use filtered water, you may be quenching your thirst with not only water, but lead and chlorine as well. Instead, keep it pure when you drink. Your body will thank you.

When you need a little zing, you can enliven your water with a squeeze of lemon, lime, or orange, dilute fruit juices with sparkling water, and take advantage of delicious, caffeine-free herbal teas, both hot and iced. Add a glass of water for every alcoholic drink and cup of coffee too, since they are both dehydrating fluids. Staying well hydrated benefits every cell in your body. Your skin will glow in gratitude, and you’ll feel better─with energy to spare.

Creating Healthy Change that Lasts

As you may know, it can be challenging to jump into any new routine, even when you know it’s good for you. Whether you want to add more fresh produce to your diet, incorporate daily exercise, or scale back on sugar, how can you launch a new wellness habit successfully?

Once you decide what you want to do, listen carefully to the messages you give yourself. It’s important to start with a positive mindset. If you have failed at diets or exercise routines before, remind yourself that this time, you have a fresh shot at victory. Breaking through any initial mental blocks allows you to better launch your healthy new behavior.

It’s easier to stay motivated once you become clear on what you want and why you want it. For example, if you know that when you reach a healthy body weight, you will have much more energy and confidence, which can benefit you in every area of your life, then the desire to live that way may override the tendency towards extra desserts. Stay anchored with a daily journal to remind you of what you want your life to look like, and why.

Maintaining a positive attitude gives you the strong mental edge with any positive change. Remind yourself that you are worth the time, energy and effort required, and that you can live the life you envision. This will help keep you on track, even when dealing with unsupportive people, or situations that encourage poor choices. If you aren’t there 100% at first, celebrate any progress you do make. Be sure to reward yourself along the way.

If you get discouraged at any point, hold steady and remain self-nurturing. Treating yourself with compassion is empowering. Learning how to create healthy change is one of the most important lifestyle habits you can develop. Instead of settling for poor conditions in your life, you can address them one by one, gradually creating your optimal circumstances. Again, decide what you want and why, get the mental edge by cultivating your belief in the goal, track your progress, self-nurture through the ups and downs, and celebrate your successes every step of the way.

Chocolate & Your Health

Chocolate. The very word can lift our spirits. What is it that gives chocolate such unique allure? Certainly, it has one of the richest and most distinctive flavors in the world, but chocolate also features an undeniable “feel good” factor that goes beyond mere sweet appeal. This is partially because chocolate stimulates the secretion of endorphins, producing a sensation of pleasure and well being similar to the "runner's high" a jogger feels after logging several miles.

Chocolate also contains tryptophan, an essential amino acid that reduces anxiety by producing serotonin, a neurotransmitter that acts as an anti-depressant. Other substances, such as theobromine and phenylethylamine, as well as modest caffeine levels, contribute to chocolate’s stimulating effect. Last, but not least, chocolate tends to trigger the brain's production of natural opiates, reducing sensitivity to pain.

Add it all up, and it’s no surprise that so many of us find chocolate to be one of life’s greatest pleasures, and something that we simply can’t live without. Nor should we have to, given the surprising health benefits of this treasured substance. So, just how does chocolate promote your wellness?

It turns out that cocoa and chocolate are rich plant-derived sources of flavonoids, natural compounds with potent antioxidant properties. Along with cocoa beans, large quantities of flavonoids are found in red wine, tea, and many fruits and vegetables.1 The flavonoids in chocolate are called flavonols, and the darker the chocolate, the richer the flavonol content. In fact, unsweetened powdered cocoa starts out with almost twice as many flavonols as dark chocolate, but when diluted with water, milk or sugar to make hot chocolate, the flavonol total per serving plummets to less than half that in milk chocolate.2

So, why are flavonoids such health heroes? First and foremost are their powerful antioxidant benefits. Antioxidants are our bodies’ frontline defense against the free radicals that constantly and adversely affect our cells. Many of the processes of aging─as well as many disease states─are initiated by free-radical damage to our cells. These harmful, unstable molecules are impossible to avoid as we create them through normal body processes, and they are virtually everywhere in our environment, generated from sunlight, cigarette smoke, fried foods, x-rays, pollution, pesticides, medications, stress, and exercise, among numerous other sources.

Research has shown that antioxidants have the unique ability to neutralize free radicals in our bodies, which may minimize your risk of chronic, degenerative diseases such as cancer, heart disease, and Alzheimer’s, among other health issues. According to a study by Holland's National Institute of Public Health and Environment, chocolate contains up to four times the antioxidants found in tea. In other research, dark chocolate was found to contain 53.5 mg. of catechins—especially powerful antioxidants—per 100 grams. By contrast, 100 ml. of black tea contains a mere 13.9 mg. of catechins.

Flavonoids and flavanols have great potential to protect us from vascular disease, which can cause heart attacks, strokes, diabetes, dementia and hypertension. Moreover, antioxidants can minimize the free radical damage that might otherwise lead to LDL-cholesterol oxidation and plaque formation on arterial walls. In fact, flavonoids in chocolate may be even more powerful than vitamin C in protecting circulating lipids from oxidation.3

How else can chocolate promote a healthy heart? It appears that flavonol-dense cocoa works to reduce blood pressure and improve blood flow, preventing fatty substances in the bloodstream from oxidizing and clogging the arteries, while making blood platelets less likely to form dangerous clots. This reduces risk of both stroke and heart attacks. The American Journal of Clinical Nutrition further confirms the health benefits of flavonoids, especially in reducing chronic inflammation—a key biomarker for cardiovascular disease.4

To maximize your health benefits, emphasize dark chocolate, which contains the highest levels of flavonols. What dessert could be more elegant than fresh strawberries dipped in dark chocolate? You can also incorporate unsweetened cocoa powder in desserts, baked goods, hot chocolate and more. Clearly, a healthy, balanced diet could─and perhaps should─include chocolate in moderation. In fact, you may find that treating yourself to high-quality chocolate will not only nurture your spirit, it may also extend your lifespan. Now that’s a delicious prospect.

1 Nutrition Review (2006 Mar; 64(3):109-180)
2 Nutrition Notes May 2001
3 J Agric Food Chem. 1999 Dec;47(12):4821-4).
4 The American Journal of Clinical Nutrition (2003 Jun;77(6):1466-73)