Adults At Risk For Diabetes Double Activity Levels

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This article is courtesy of PRWeb and the University of Pittsburgh, please share your comments below…..

diabeteswordUniversity of Pittsburgh Public Health program increases physical activity in people at risk for diabetes — but season matters, according to new research.

Adults at risk for type 2 diabetes or heart disease or both can substantially increase their physical activity levels through participating in a lifestyle intervention program developed at the University of Pittsburgh Graduate School of Public Health for use in community-settings, such as senior centers or worksites.

Previous studies have demonstrated that such programs decrease weight and reduce diabetes risk, but this National Institutes of Health (NIH)-funded evaluation is one of the first to document that these programs also result in significant increases in the participants’ physical activity levels. The results are reported in this month’s issue of the Translational Journal of the American College of Sports Medicine, coinciding with the organization’s 62nd annual meeting in Boston, the largest sports medicine and exercise meeting in the world.

The analysis also confirmed that season matters, with participants getting more physical activity in the summer, versus winter, months. “This may seem like an obvious finding, but this evidence that season influences the physical activity levels of participants in community-based lifestyle interventions will allow us to adjust these programs accordingly and offer extra encouragement and strategies to continue striving to meet physical activity goals during the winter,” said lead author Yvonne L. Eaglehouse, Ph.D., a postdoctoral researcher at Pitt Public Health.

Dr. Eaglehouse and her colleagues investigated the impact of the Group Lifestyle Balance program, modified from the lifestyle intervention program used in the highly successful U.S. Diabetes Prevention Program (DPP). The DPP was a national study which demonstrated that people at risk for diabetes who lost a modest amount of weight and sharply increased their physical activity levels reduced their chances of developing diabetes or metabolic syndrome, and outperformed people who took a diabetes drug instead.

diabetesglucoseGroup Lifestyle Balance is a 22-session program administered over a one-year period aimed at helping people make lifestyle changes to lower their risk for diabetes and heart disease. The goals of the program are to help participants reduce their weight by 7 percent and increase their moderate intensity physical activity (such as brisk walking) to a minimum of 150 minutes per week.

As part of the Pitt community intervention effort, a total of 223 participants were enrolled to test the effectiveness of the Group Lifestyle Balance program at a worksite and three diverse community centers in the Pittsburgh area. The participants averaged 58 years of age and had pre-diabetes or metabolic syndrome or both.

Participants were surveyed to determine the amount of leisure physical activity they achieved each week. As a result of participating in the program, participants added an average of 45 to 52 minutes of moderate intensity activity similar to a brisk walk to their weekly routine, which was maintained after the program ended at one year.

“This is one of the few programs of its kind to report on physical activity-related outcomes in a large group and the only known diabetes prevention healthy lifestyle program to examine the effect of season and weather on changes in physical activity levels,” said senior author Andrea Kriska, Ph.D., professor in Pitt Public Health’s Department of Epidemiology and principal investigator of the NIH study. “Since increased physical activity is one of the primary targets of these programs, it is critical to know if it is working and what can be done to improve the chances that participants reach their goals.”

Additional authors on this research are Bonny J. Rockette-Wagner, Ph.D., Mary Kaye Kramer, Dr.P.H., R.N., Vincent C. Arena, Ph.D., Rachel G. Miller, M.S., and Karl K. Vanderwood, Ph.D., M.P.H., all of Pitt.

This study was funded by NIH National Institute of Diabetes and Digestive and Kidney Diseases grant R18 DK081323-04.

How To Cut Orthodontic Braces Time In Half For Adults And Children

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Submitted by Dr. Michael Stosich

dentistIs it possible for both children and adults to cut the time spent wearing braces by half?

It seems it would be easier for children to lessen the time spent in braces than that of adults: Is it?

Dr. Michael Stosich with iDentity Orthodontics believes in covering all the bases with his patients from initial consultation to post-braces removal and care. The cornerstone of his orthodontic practice was set with the principles of educating his patients, caring for his patients, and providing the best possible services available to them.

He carefully listens to your concerns and takes time with you to ensure you are comfortable with the treatment, and that you fully understand his role (and yours) throughout your professional relationship. Dr. Stosich will not be put off by questions—in fact, he welcomes them and acknowledges that this is the best way to feel comfortable and confident in choosing him as your orthodontist.

When it comes to asking questions about wearing braces, it’s true that children’s bones are not fully developed until around the age of 18; teeth are more easily moved through the application of braces due to that fact. However, it is still possible to lessen time in braces for adults of any age, as well. Each individual will have his or her own set of circumstances which Dr. Stosich will address with you, and this will determine the length of time needed to correct your specific problems.

Orthodontic treatment in many cases consists of brackets, wire, and elastics which exert gentle forces on teeth to move in a certain direction to straighten teeth and to correct an occlusion. Most people want the process to be over as soon as possible, and by following the very specific plan designed by Dr. Stosich, results can be achieved faster than you think.

As a children’s and adult orthodontist, Dr. Stosich and his staff will be glad to share important information with you on how to cut braces wear time if you will just follow some very basic instructions:

• Always keep your appointments
• Brush after every meal and floss daily
• Do not eat foods or drink beverages that can harm your braces or get trapped in them
• Wear your elastics (if applicable) at all times and do not be tempted to remove them
• If you are wearing Invisalign braces, keep them on for the proper amount of time each day

As a republe orthodontist, Dr. Michael Stosich with iDentity Orthodontics in the Grayslake and Kenilworth, Illinois areas can provide you with all the information you need for your child’s orthodontic treatment or for ortho treatment for adults. Dr. Stosich believes a good smile is a lifetime investment. He says, “Smiles are like diamonds: they last forever.”

He also believes that taking time to do the research it takes to find a good orthodontist for yourself or for your family should be a priority. Set up a consult appointment and make sure all of your questions are answered. Although everyone wants braces wear time to be as short as possible, when it comes to having straight, healthy teeth, there is no magic wand and your orthodontist will be your best guide for your particular set of needs.

Fact is, the best results take time, and they are usually worth waiting for, but you can shorten it by working with Dr. Stosich and his staff. Once your braces are removed, you will still need to plan on visiting iDentity Orthodontics to ensure your newly straightened teeth will remain straight. You will be fitted with a retainer, and will be wearing the retainer for as long as recommended.

– Dr. Michael Stosich, who has served the Grayslake community for many years, has recently opened his second office in Wilmette/Kenilworth area. Dr. Stosich and his staff at iDentity Orthodontics look forward to helping you to have a better life and a healthier, happier smile through good orthodontics. To learn more about Dr. Stosich or to schedule a complimentary consultation visit iDentity Orthodontics.

Preparing For A Family Walking Holiday

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By Danielle Steele

familyGetting out and about with your loved ones is certainly a fantastic experience. This is even more so when you plan on trekking through the wilderness for days on end, enjoying some of the finest sights that nature can provide. As well as experiencing some amazing vistas, you’ll also keep fit and active, bonding with your loved ones in a manner that brings everyone together. Of course, you’ll need to plan your journey in the right way, especially since you’ll have to take care of your family in remote locations away from standard facilities. Here, we’ll look at a few of the most important aspects to consider when preparing for your next walking holiday.

Is the Route Suitable?

Since you’ll want to make the upcoming trekking adventure as enjoyable as possible, you’ll also need to think about your family’s physical capabilities as well as the type of outdoor gear you own. In this regard, you’ll need to choose a route that matches their exercise level. When researching nearby trails, keep an eye on the following characteristics:

• Amount of incline
• Change in altitude
• Type of walking surface
• Surrounding scenery

If you’re going on your first walking holiday, choose a path that’s relatively flat and that has a well-marked path. This will help remove most of the hurdles, giving you a simple holiday itinerary that each member of your family can enjoy regardless of their fitness ability.

Do You Have the Right Gear?

Now, you’ll need to prepare your loved ones for the forthcoming journey by supplying them with the necessary gear. If you’re spending a few nights in the wilderness, you’ll need a decent tent, some cooking supplies, and the right bathing necessities to make a comfortable journey in which everyone can enjoy themselves significantly. You’ll also need to think about the clothing that you bring along. Avoid purchasing anything too cheap as this won’t be durable enough for the expedition.

Is Your Family Prepared?

Now that you’ve got the right equipment, you’ll have to hone your loved one’s physical capabilities to get through the upcoming walking holiday with ease. After all, if you just spend your time in front of the television, going on a three-day trek with no fitness preparation is a recipe for disaster. This means that you should plan an exercise routine before you depart to build up your loved ones’ fitness levels. You can do this by putting on your walking gear and heading to the park every weekend. Start by trekking to the maximum limit possible and then build up the duration slowly each time that you and your family practise your walking after that.

What Belongings Do You Need?

Now, you’ll need to think about what you should take along with you on your next wilderness adventure. You’ve bought your clothing and accessories, but you should also think about other items as well. Some of the most important include:

• Food and beverages
• Toiletries and bathing products
• First aid and medication
• Maps, compasses and guidebooks
• Cameras, GPS trackers, etc.

Depending on where you’re going, you’ll need different items for your adventure. For example, those walking through villages might be able to stay in a local motel instead of a tent. Likewise, if you’re passing a river, lake or waterfall, you should bring along some swimming gear, towels and sunscreen so you and the family can cool down along the way.

– Danielle Steele represents Trekwear, a company based in the United Kingdom that offers clothing and merchandise for skiing, running, and cycling. Find out more of the products such as walking sandals available from Trekwear on their website.

Off The Couch And On To The Trail: Hiking With Kids

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By T.J. Fraser

hikeFor many of us, the digital age comes with a comparison. Remember the good ‘ol days of rotary phones and typewriters? But today’s children have no comparison. They were born in to a wired world. And they’re taking advantage of it.

A recent study by the Kaiser Family Foundation showed that the average American child between the ages 8 to 18 spends more than seven and a half hours a day engaged with some type of electronic device such as a smartphone, computer or television. Often times, it will be all three at once.

While the digital world can be an incredible resource it does have a dark side. We see it with the increase in childhood obesity and even in the ways we communicate. But there’s another element at play – one that goes against our natural instincts as animals. And that’s our need to be outdoors.

Spending time outdoors is more than just “getting some fresh air.” It’s in our nature. So how do parents get their kids off the couch, put down the smartphone and explore a world that provides the kind of physical and emotional benefits that will serve them well throughout their lives? That’s easy.

Take a hike!

Hiking is inexpensive, accessible, physically challenging and, most of all, fun. It’s also an opportunity filled with teaching moments for a parent while instilling a sense of self-confidence and personal responsibility in a child.

So the question becomes how do we get our kids off the couch on to the trail, and make sure they stay safe and enjoy the experience?

Lead By Example

If we lead sedentary lifestyles can we expect anything different from our kids? “Monkey See-Monkey Do” carries some weight and if our kids see us gearing up for a hike they might just want to follow. Forcing a child to do most anything will typically result in a battle of wills and a bad experience. Use your parenting guile with the goal of having an excited, anxious child ready to explore instead of one kicking and screaming in the back seat on the way to the trailhead.

Know Before You Go

If you’re not an experienced hiker there are two key mantras to remember, each of which will help keep both you, and your child, safe and happy.

familywalkThe first is, “Nature is not a theme park.” The moment you step in to a natural environment you are left to your own devices. If you’re new to hiking, choose nature trails, which are generally well-graded and easy, or even a walk around a nearby lake or a large park with as few people around as possible. We want to remove our children from the day-to-day environment they’re used to. As part of this, institute a no smartphone rule. Bring one along for safety but keep it turned off. This cannot be stressed highly enough.

The second mantra is one that is followed by the most experienced of hikers and that is, “What If?” Asking yourself “What If” before you leave for a hike will help make sure you’ve brought enough water and food, a flashlight and extra clothes in case you get cold or wet. Go online and look up the “Ten Essentials” which can be found in any experienced hiker’s backpack.

Let Them Be Kids

While you may find that breathtaking view up ahead enough to make you stop and say “Wow,” your child may be much more interested in a spider crawling across a log. While you may carefully step around that puddle in the middle of the trail your child might make a beeline for it. Let them get dirty. Let them play. Let them be the little animals they are.

Kids tend to be much more interested in the journey than the destination. So letting them explore, SAFELY, instead of pushing them to charge up a hill to reach the summit will help them associate hiking with fun…not hard work. Remember, this experience is for them. They’ll let you know what they like.

The Importance of Self-Responsibility

Being in nature demands personal responsibility and that’s a lesson that shouldn’t be lost on your child. A great way to highlight this is to make sure your young hiking partner has a backpack and is carrying some of the supplies you will need. Even if your child is very young, you can find a small inexpensive backpack for them to wear. Make sure they are carrying something important, like food or a flashlight. While you don’t want to weigh them down to the point where they are uncomfortable, you do want them to have some “skin in the game.” It also creates a sense of teamwork between the parent and child.

Parent vs. Friend

familyNo matter how we slice it we are “Mom” and “Dad” in the eyes of our kids so considering inviting one of your child’s friends. As contemporaries, they’ll encourage each other to do the things kids like to do which can also infuse a bit of independence in to the hike. But remember who is running the show. If you see any behavior that could potentially result in an accident you need to step in immediately.

The Teaching Moments

“Dad? Can I take this pine cone home? I can’t? Why NOT?”

Because, you will calmly explain, that pine cone is home to insects and bugs and if they don’t have their home they won’t live. And because everything is connected in nature we need to make sure we leave it just as it is.

Teaching the “Leave No Trace” philosophy helps a child understand the interconnectedness of nature and his or her place in it. Explain to them that you’re in someone else’s house now and with that comes respect. That means no litter, keeping voices down out of consideration for other hikers and taking nothing but pictures. A camera, by the way, is an exception to the rule in regards to technology on the trail. Let your child snap away because it will help create a wonderful, personal memory of a great day spent in nature.

Hiking is considered the most popular form of outdoor recreation in the country with an estimated 80 million Americans hitting the trail each year. Not only is hiking the ultimate “green exercise,” which can deliver an exceptional workout, it teaches us invaluable lessons about ourselves and the world we live in. The kinds of lessons your child can’t find online and will resonate with them long after the hike is over.

– Los Angeles-based T.J. Fraser is an avid hiker and backpacker whose regular column, “T.J. On The Trail…” can be seen at Mountain Hiking Site. As a producer, he is currently in pre-production for a children’s television series about hiking and nature.

Save The Children, Save Ourselves

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By Paul J.Rosen, J.D., L.Ac., EAMP

kidsChildren, our most precious resource, deserve better. Our health care system is in a crisis what with skyrocketing cases of childhood diabetes, obesity, behavioral problems and allergies. As a child of the 50’s, I don’t remember many children with allergies, ADD or ADHD. I can’t recall one instance of a child shooting up a classroom ala Columbine. What’s going on?

It’s my contention that as a society we have lost our way. It’s all about profits before sense. SURE there have been some triumphs but at what cost? I believe there are some folks who want to take responsibility for their kids but the world around them has more power and influence, making it almost impossible. So, here’s a strategy to turn things around and it begins with what foods you put in your mouth.

To know where we are sometimes it helps to look where we’ve been. Let’s begin by exploring a bit of the past because it’s there you’ll find the clues to why nutrition is the solution and key to the future.

In the 1940s, Francis M. Pottenger, Jr., a medical doctor, researched cures for tuberculosis. Fatigue was a typical complaint of those with this disease. Dr. Pottenger pioneered the use of adrenal extracts and nutrition in the treatment of fatigue. Along the way his research made an additional startling discovery. While feeding his experimental subjects – cats – processed (or cooked) food, serious health conditions manifested. These included deformities, lack of physical coordination and infertility. In fact, within three generations the cats were so arthritic, they were unable to walk to the front of their cages to feed themselves.

chipDr. Pottenger discovered that eating processed foods caused chronic illnesses. The same chronic illnesses we see in our society exploding in all directions. The illnesses didn’t happen to all cats all at once. But, it took only three generations before the cats were unable to produce healthy offspring ~ offspring that were ultimately unable to survive.

Perhaps you’re thinking, “Is more recent research available backing up that of Dr. Pottenger.” As serendipity would have it, a PBS television report in the fall of 2007 revealed that food turned genes on and off in mice ~ changing the color of their fur as well as their tendency to gain weight and propensity toward cardiovascular disease.

Modern research proves food clearly alters genetic attributes and these altered traits can be passed on to future generations. Eating a daily diet heavy in processed and cooked foods not only puts your own health at risk, but the health of your children and their children too! This is headline news, but I’m certain many of you haven’t heard of Dr. Pottenger or his findings.

Not convinced? Other studies done in the early 1900’s revealed that bleaching flour created a powerful chemical, alloxan, which destroys part of the pancreas. The result is diabetes for life. Yet bleached flour continues to be sold without warning or restriction.

waistRecent studies have linked high consumption of refined sweeteners including high fructose corn syrup with insulin resistance, obesity and heart disease. Yet, these sweeteners are sold without warning or restriction. Is there any wonder that diabetes affects more and more people including our children? These studies are real and irrefutable.

So, what’s the # 1 thing you can do to improve the health of you or your child: eat fresh foods and remove concentrated sweeteners from your diet. Save your child ~ save yourself!

– Guest author, Paul J.Rosen, AcuNatural Family Healthcare

Searching For The Cause(s) Of Obesity

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obesestationarybikeFrom Your Health Journal…..”A very interesting article on the Seattle PI web site written by Timi Gustafson entitled Searching For The Cause(s) Of Obesity. The article starts by stating two thirds of Americans are overweight. One third is obese. Along with this, obesity related illness are on the rise, including asthma, weak joints, heart disease, cancer, and type 2 diabetes. We are eating too much food, make unhealthy food selections, participating in less physical activity, sedentary, and involved in too much technology. Recently, we have seen local governments try to ban large soft drinks, and implement fax taxes. Obesity has been such a hot topic, but change is needed to our lifestyles to fix it. Please visit the Seattle PI web site (link provided below) to read the complete article.”

From the article…..

Two thirds of Americans are overweight. One third is obese. Obesity and a host of illnesses related to weight problems kill more people than any other disease. Experts are scrambling to find answers for what causes the epidemic and seem to come up with new explanations every day, only to be contradicted by the next study. Unsurprisingly, consumers are confused and stop paying attention.

How is it that we are eating ourselves to death, not just here but increasingly around the world? Does the so-called “Western diet,” consisting of cheap, highly processed, highly caloric foods, make us fat? Or is it sugary sodas? Are portion sizes too big? Does the food industry turn us into addicts? Do we just not exercise enough?

So far, none of the countless studies on these subjects have had much impact in practical terms. Lobbying efforts and political gridlock are oftentimes blamed for the maddeningly slow progress. But that may not be the only reason. Some experts warn that despite of all the research, finding definite answers may prove elusive for some time to come.

“If we can find the causes of obesity, we can try to eliminate or counter them,” wrote Christopher Chabris, a professor of psychology at Union College, together with his colleague Daniel Simons of the University of Illinois in an op-ed piece in the New York Times. “Unfortunately, finding causes is easier said than done, and causes we think we see can turn out to be illusions.”

Hoping for a smoking gun that lets us clearly identify causation may not be in the cards, ever. As an example, the authors cite a study that analyzed potential connections between food advertising on billboards and prevalence of obesity in certain parts of Los Angeles and New Orleans. The study results showed that areas with more outdoor food advertisements had a higher proportion of obese people than those with fewer ads. So, there seems to be a direct link.

To read the full article…..Click here

Protecting Our Children From Obesity

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obeseboyvectoreatingFrom Your Health Journal…..”I wanted to promote an article in The Coloradoan entitled We must protect our children from epidemic of obesity written by Tim Flynn and Terry Gebhardt, who really hit home with their message. This web site has mentioned many times the concern over childhood obesity – as it has grown to epidemic proportions in many areas of the United States, as well as other countries. Obesity related illness such as asthma, weak joints, cancer, type 2 diabetes, and heart disease are also up. Since the article in today’s review was written in Colorado, they mention how Colorado is the least obese state in the nation with 20.7 percent of adults and 10 percent to 15 percent of children defined as obese. The authors of this article are quick to point out that nobody should be patting themselves on the back over these statistics so fast. I encourage you all to visit the Coloradoan web site (link provided below) to read the complete article. It was well written and very informative.”

From the article…..

Childhood obesity is a national epidemic. In the United States, the number of children and teenagers who are overweight or obese has tripled from 1980 to 2000 alone, and the numbers continue to grow each year.

Surveys show Colorado is the least obese state in the nation with 20.7 percent of adults and 10 percent to 15 percent of children defined as obese. Don’t pat yourself on the back just yet. These percentages represent a significant number of our Coloradans who are living unhealthy lifestyles. In fact, our current obesity rates are similar to Texas in 1995.

Many of us are unsure of how to judge what overweight and obese look like as we are one of the most overweight countries in the world and that has distorted our perceptions. The most common way to calculate if an individual is underweight, at a typical weight, overweight or obese is by their body mass index, or BMI. This calculation takes into account a person’s weight and height to determine their categorical body mass. While this calculation is not perfect, and does not take into consideration the difference between muscle and fat, it is effective as a quick screening tool. To calculate your child’s BMI, go to www.Colpts.com.

Childhood obesity is one of America’s biggest health concerns because excessive body weight is associated with heart and lung disease, diabetes, liver complications, sleep apnea and specific types of cancer. Two of the most commonly reported problems in overweight children are joint pain and bone health. Studies show girls and boys who are obese have 13 percent less bone mineral strength compared with their same-aged healthy peers. Decreased bone strength may lead to spinal complications as well as bone fractures if not addressed.

To read the full article…..Click here

Childhood Obesity A Growing Epidemic

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By Anand Bhatt

obesegirlvectorexerciseWelcome a new definition of playtime. What once meant engaging in friendly competition on the playground, now means engaging in virtual competition without even leaving the house. As phone, tablet, and television screens get closer to our faces, both parents and children are blinded by artificial light and missing out on nature’s own. When a problem like childhood obesity takes the reins on children’s lives so much so that the first lady gets involved, it’s no wonder that it’s been a growing epidemic since the 1970s. Although the 1970s is defined by the Equal Rights Amendment, there was a major shift in day-to-day life that sparked equally weighted changes in diet and activity. Fast food chains gained popularity and children started eating out at their favorite quick stops fivefold more than they used to. According to Effects of fast-food consumption on energy intake and diet quality among children in a national household survey, 30.3% of the total sample of 6,212 children and adolescents 4 to 19 years of age in the United States reported consuming fast-food.

With programs like Let’s Move led by first-lady Michelle Obama and the Play60 campaign led by members of the National Football League, people are starting to take note of the empty playgrounds and growing rate of sedentary children. Today’s kids are eating too much and exercising too little. These patterns, when established in such early stages of life, can progress to adulthood where many individuals may end up sitting in front of a cubicle for work, not cognizant of the dangers of inactivity.

If we stay on this path, the CDC projects that 42% of Americans will be obese by the year 2030.

The Center for Disease Control and Prevention (CDC) reported that 15% of severe obesity in adults is a consequence of persistent obesity in childhood. If we stay on this path, the CDC projects that 42% of Americans will be obese by the year 2030. That’s nearly half of America, or 1 in every 2 people! Not to mention that this same report by the CDC finds that $550 billion worth of health care costs are derived from obesity-related ailments.

Childhood obesity has become such a problem that teachers in North Andover, Massachusetts are deciding to take action by sending “fat letters” to children of obese parents. This controversial way of direct-action in an effort led by the Department of Public Health tells parents by a note sent home with their child that their child is obese. There are many ways to open a parents eyes to how their daily activities are setting an example for their children. Although “fat letters” may be extreme, doing things like encouraging activity or asking them to join you on an after-dinner walk can exemplify good habits and encourage communication!

obeseboyvectorbellyClearly, obesity is and is continuing to be a growing epidemic. We are so preoccupied by what’s in our inbox, getting ahead, and being part of this technology-driven tornado that we are losing focus on ourselves. To get ahead, adults need to practice healthy lifestyles to inspire their children to do the same. This means playing or being active for at least 30 minutes to 60 minutes a day and inhaling from fresh, outside air. The desire to help children realize their kinetic potential inspired me to create Fit Kids, Healthy Kids, Happy Kids, a compilation of children’s songs that aim to inspire movement and healthy lifestyles. With a little bit of education and fun while being active, whether it’s dancing while doing the dishes or playing ball in the park for an hour or two, we can reverse this trend of childhood obesity for a healthier future.

– Rock & Pop Star Anand Bhatt, when not on the red carpet, is an active supporter of health and fitness endeavors worldwide. After witnessing the unhealthy lifestyles of himself and his peers, Anand wrote the book Rock Star Recipes, an easy diet program for those who are strapped for time or under stress. Anand Bhatt has recently released the music album Fit Kids, Healthy Kids, Happy Kids, a compilation of children’s songs that aim to inspire Parents, Teachers and Kids movement, good eating habits and overall healthy lifestyles.

Healthy Tip # 171

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Another healthy tip courtesy of Connie Stetler

applevector1. Give it time – It takes time to turn a new workout routine into a weekly habit. Give yourself at least 3 months to ease into your new exercise program. You will see a change in your body that will help motivate you to continue on with your new routine.

2. Have a vision – Write down what you want your body to look and feel like a year from now. Make it a clear picture so that you have something real to shoot for.

3. Make it fun – You are more likely to stick to a workout that you consider fun. If you enjoy the outdoors, try some outdoor activities for your exercise regime. If you like to workout in groups, join a group exercise class.

4. Be safe – Make sure you know what you are doing when you are exercising. Nothing stops a workout routine faster than an injury. Most people find it hard to restart a program after an injury. If you are unsure about how to exercise properly, hire a certified personal trainer to get you started the right way.

5. Don’t do it alone – Either hire a certified personal trainer or get a workout buddy. A personal trainer will help push you through the tough times. When you feel like giving up, your trainer will be there for motivation. A workout buddy is great for a little competition and accountability..

6. Exercise alone is not enough – Drink enough water, get enough sleep, reduce stress and eat healthy…all of these things are a part of your overall well-being. Without these things, it’s difficult to get the results you were looking for. Without results, you lose motivation to continue with your workout routine.

7. Know that you can do it! – Have confidence in your ability to make a change. If you “think” you can, you will. Think positive. Recall how good it feels to be healthy and fit.

– Connie Stetler, BS, NSCA, ACE, a certified personal trainer and wellness coach at The Houstonian Hotel, Club & Spa in Houston

Healthy Tip # 170

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Another healthy tip courtesy of Dr. Steven Rosenberg

applevector“One of the most important things that everyone can do is to read nutrition labels. If you want to lose weight, simply cut down the amount of fat that you take into your body. According to all the current research, by just cutting your fat intake by 1/3rd, you will lose about ten pounds this year. This is even if you do nothing else. All of my patients have really done well with this! The important thing is they feel better and are healthier. A win-win situation.”

– Dr. Steven Rosenberg, Ph.D., focusing on weight loss and quitting smoking.