Posts by southbendffcc

Stretching: The new mobility protection

Posted by on Mar 28, 2017 in Blog | 0 comments

Source:  Harvard Health Letter / Published: November, 2016 A loss of flexibility may not seem like a big deal as we age. After all, it’s no longer necessary to do the kinds of athletic moves we did when we were younger. But flexibility is the secret sauce that enables us to move safely and easily, and the way to stay limber is to stretch. “People don’t always realize how important stretching is to avoiding injury and disability,” says Elissa Huber-Anderson, a physical therapist at Harvard-affiliated Massachusetts General Hospital. Losing flexibility Flexibility declines as the years go by because the muscles get stiffer. And if you don’t stretch them, the muscles will shorten. “A shortened muscle does not contract as well as a muscle at its designed length,” explains Huber-Anderson. Calling on a shortened muscle for activity puts you at risk for muscle damage, strains, and joint pain. Shortened muscles also increase your risk for falling and make it harder to do activities that require flexibility, such as climbing stairs or reaching for a cup in a kitchen cabinet. “Warning signs that it’s becoming a problem would be having difficulty putting on your shoes and socks or tucking in the back of your shirt,” says Huber-Anderson. To continue reading this article please click here...

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5 Crazy New Ways to Lose Weight

Posted by on Mar 22, 2017 in Blog | 0 comments

BY ERIC SPITZNAGEL FOR MEN’S HEALTH  March 22, 2017 Do high-tech methods like ’CoolSculpting,’ and ‘stomach draining’ actually work? We’ve been chasing weight-loss shortcuts for centuries. From William the Conqueror, who tried a liquid diet after he became too heavy to ride his horse, to Lord Byron, who exercised in layers to sweat off pounds, people have always been drawn to radical slimdown schemes. “They provide a sense of both risk and control,” says Sander Gilman, Ph.D., the author of Fat Boys and Obesity. Do any lose-weight-quick tricks actually do the trick? Sometimes. Here are five crazy things some people are trying. To continue reading please click here...

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Our best balance boosters

Posted by on Mar 22, 2017 in Blog | 0 comments

Source:  Harvard Health Letter  Published: June, 2016 One in three people ages 65 or older will suffer a fall. It’s time to assess your balance and improve it. Many older adults focus on exercise and diet to stay healthy. But one of the worst offenders to health—poor balance—is often an afterthought. “I see a lot of older adults who are nonchalant about balance,” says Liz Moritz, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital. Unfortunately, imbalance is a common cause of falls, which send millions of people in the United States to emergency departments each year with broken hips and head injuries. But there are many things you can do to improve your balance. The strategies below are some of the most effective. To continue reading this article please click here...

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5 habits that foster weight loss

Posted by on Mar 11, 2017 in Blog | 0 comments

Source:  Harvard Heart Letter   / Published: March 1, 2017 If you’re like many Americans, you’re still carrying an extra pound or two that you gained over the holidays. Over the years, that extra weight can really add up—and that added girth is hard on your heart. Often, the hardest part about losing weight isn’t about knowing what to eat. You’ve heard it a thousand times: eat lots of vegetables, fruits, whole grains, and lean protein. The real challenge is changing your habits to make those healthy choices part of your everyday routine without feeling too deprived. When you come home Where to start? Try a little respect, says Dr. George L. Blackburn, professor of nutrition at Harvard Medical School. “Show respect for the food you’re eating. Before you sit down to dinner, lay out your meal on a white tablecloth, which will make you more likely to eat mindfully,” he says. Mindfulness—the practice of being fully aware of what’s happening within and around you at the moment—seems to help people make better food choices, in terms of both what and how they eat. It’s also important to respect your hunger, which means you should eat as closely as possible to the time you feel hungry (but not starving). Finally, respect your cravings. “Select foods that taste good to you, because taste is king,” says Dr. Blackburn. You need to stick within healthy parameters, of course, and choose foods that follow the recommendations laid out by the Dietary Guidelines for Americans (see www.health.gov/dietaryguidelines/2015). But if you’ve got a hankering for a few French fries or a small brownie once in a while, go ahead. A complete ban of your favorite treats may leave you more likely to abandon your diet altogether and overindulge. Dr. Blackburn has directed the Center for Nutrition Medicine at Beth Israel Deaconess Medical Center and advised overweight and obese people for more than four decades. The following are five proven strategies that many of his patients have found helpful toward their goal of lasting weight loss. To continue reading this article please click here...

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Why You Need Hills In Your Running Routine

Posted by on Mar 7, 2017 in Blog | 0 comments

Source:  Runner’s World / BySusan Paul TUESDAY, MAY 19, 2015, 8:16 AM Yes, hill training is important for a number of reasons. In a nutshell, hills are important because they create variety and intensity, which improves your endurance, anaerobic capacity, speed, power, running economy, and overall strength. For obvious reasons, hills increase the difficulty or the intensity of a run. Climbing a hill naturally increases heart rate, which improves both your aerobic (endurance) and your anaerobic capacity. In this way, hills can actually be used as a form of speedwork because they can simulate the heart rate intensity of a track workout but without the actual speed of the track. Hills also strengthen your muscular system, improving your running form. Running uphill forces you to lift up your knees higher than usual, which improves stride length and speed. This also aids muscle development to increase power. To continue reading this article please click here >>>...

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Bacon, soda & too few nuts tied to big portion of US deaths

Posted by on Mar 7, 2017 in Blog | 0 comments

Source:   Lindsey Tanner, AP Medical Writer,Associated Press CHICAGO (AP) — Gorging on bacon, skimping on nuts? These are among food habits that new research links with deaths from heart disease, strokes and diabetes. Overeating or not eating enough of the 10 foods and nutrients contributes to nearly half of U.S. deaths from these causes, the study suggests. “Good” foods that were under-eaten include: nuts and seeds, seafood rich in omega-3 fats including salmon and sardines; fruits and vegetables; and whole grains. “Bad” foods or nutrients that were over-eaten include salt and salty foods; processed meats including bacon, bologna and hot dogs; red meat including steaks and hamburgers; and sugary drinks. The research is based on U.S. government data showing there were about 700,000 deaths in 2012 from heart disease, strokes and diabetes and on an analysis of national health surveys that asked participants about their eating habits. Most didn’t eat the recommended amounts of the foods studied. To continue reading this article please click here...

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Health Benefits of Green Tea

Posted by on Feb 16, 2017 in Blog | 0 comments

Source:  WebMD / By Paula Spencer Scott Green tea is so good for you that it’s even got some researchers raving. “It’s the healthiest thing I can think of to drink,” says Christopher Ochner, PhD. He’s a research scientist in nutrition at the Icahn School of Medicine at Mount Sinai Hospital. Of course, no one food will protect you from disease. Your health is wrapped up in your lifestyle and your genes, so even if you drink green tea all day long, you also need to take care of yourself in other ways, like not smoking, being active, and eating a healthy diet. Green tea’s biggest benefit? “It’s all about the catechin content,” says Beth Reardon, RD, a Boston nutritionist. Catechins are antioxidants that fight and may even prevent cell damage. Green tea is not processed much before it’s poured in your cup, so it’s rich in catechins. To view the entire article please click here...

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Kids’ Exercise Predicts Adult Income

Posted by on Feb 16, 2017 in Blog | 0 comments

Finnish study finds links between early physical activity and future earnings, but only for boys. Source:  Runners World / ByAlex Hutchinson TUESDAY, MARCH 1, 2016, 9:58 AM The study, by researchers at several universities in Finland and published in Medicine & Science in Sports & Exercise, looked at data from 3,000 kids whose physical activity levels were assessed in the 1980s when they were 9, 12, and 15 years old. That data was then linked to Finnish tax records to determine their average income over the 10 years ending in 2010. Among men, the results were clear: Boys who were more active by one standard deviation went on to earn about 30 percent more as adults. That relationship remained robust even after controlling for various factors like family background (including parental levels of physical activity) and weight. To view the entire article please click here...

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Dietary fiber: Essential for a healthy diet

Posted by on Feb 16, 2017 in Blog | 0 comments

Source:  Mayo Clinic Staff Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health? Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.  Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks. What is dietary fiber?  Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.  Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve. To view the entire article please click here...

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Learn how to reduce salt with these 5 tips

Posted by on Feb 15, 2017 in Blog | 0 comments

Source: By Julie Corliss, Executive Editor, Harvard Heart Letter A lower sodium diet is healthier for your heart . If you’re like most people, chances are you eat far more than the recommended amount of sodium, one of the main components of salt. Current federal guidelines advise getting no more than 2,300 milligrams (mg) of sodium daily, but the average American consumes about 3,500 mg a day. Strong evidence from more than 100 clinical trials shows that a lower sodium diet can decrease blood pressure. High blood pressure, which affects one in three American adults, is a key culprit in heart disease. Most of the sodium we eat—about 75%—comes from processed and restaurant foods, not the salt shaker. Learning how to reduce salt in your diet takes some effort, but these five strategies can help. Click here to view the entire article >>>...

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