Boulder Physical Therapy

Have you heard what they are saying?

2012-02-06T11:27:00.000-08:00

“I saw an article in the Boulder Daily Camera when MBF first started. My doctor agreed it could help with my asthma, high blood pressure and obesity. It has! I appreciate the expert help in the gym and the social aspect of exercising with friends. Keep u the good work.” –Susan R. (exercise participant)

“After developing scar tissue, post fibro derma removal breast surgery, Brianna (MBF physical therapist) was able to relieve the discomfort with ultrasound and massage – The desired outcome!” – anonymous

Exercise At Any Age

2012-01-30T10:11:00.000-08:00

Every time I walk into the fitness center at Golden West Manor (in Boulder), I am greeted with a smiling face known as Don Shields. Don is 86 years old and has a complex medical history. In spite of this, he is quick to greet you with a positive attitude and a story about the water jug in the corner. The jug weighs 40 lbs, the equivalent to how much Don has lost since he joined the Supervised Exercise Program, in the Golden West fitness center, a year ago.

“John Barclay (MBF exercise physiologist) turned my life around. He taught me how to go from being obese to becoming fit.” Don, or Dr. Don as some call him, is proud of his success, as he should be. “John also taught me to shove half the food to the other side of my plate.”

Don maintains the motto: make the best of what you have and deal with the setbacks with a positive attitude. Don’s physiologist considers, and monitors, his health obstacles when designing a workout program. Most physiologists believe that exercise can help many medically-complex issues, even those like Don’s.

You can find success too!

Regular exercise yields many benefits, regardless of age. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) have jointly published exercise recommendations for older adults. These recommendations are specific in four areas: aerobic (cardiovascular) conditioning, muscle strengthening, flexibility and balance.

ACSM/AHA recommends older adults engage in at least 150 minutes of moderate intensity exercise per week, or at least 75 minutes of vigorous intensity exercise per week, or some combination of moderate and vigorous intensity exercise.

Sound impossible? It’s not!

The most important message is to keep active. Reducing sedentary behavior at any age will help prevent/treat chronic disease and help maintain your functional capacity to keep you living independently longer. The best exercises are those that are low impact. Walking is a good choice, as well as aquatic exercises and stationary bicycle exercise.

Changing your behavior can take effort to begin with, but it does become increasingly automatic and therefore easier over time. Here are some guidelines for developing healthy exercise habits (Be sure to obtain clearance from you primary care physician before you begin a workout program):

· Don’t try to change too much at once. Set your focus on one or two small new habits at a time.

· Develop goals: Be specific; make sure you measure progress and success; choose goals that are achievable and realistic.

· Focus daily on why you are trying to change.

· Schedule time for your new habits.

· Create an accountability system. Keep a diary, use a smart phone app, get a training buddy, or be accountable to an exercise physiologist, trainer, dietitian, doctor or friend.

· Build in positive reinforcement through reminder tools: such as visual cues like photographs or talking to others about your goals.

· Monitor your progress.

Finally, take it easy on yourself. If at first you are unsuccessful start again. Remember that starting a new habit can be a lot of effort yet once you begin to form a habit, even if you lapse, it will be easier to restart because healthy patterns will begin to remerge and be established.

Article submitted by MBF Marketing Director Adrienne Rosel, with contributions from Exercise Physiologist Greg Cooper and other MBF staff. (MBF) Medically-Based Fitness is located in both Boulder and Longmont. For further questions/comments/inquiries please call 303-447-2873 or email arosel@medfit.net

2012-01-30T10:09:00.001-08:00

Feb. Newsletter

2012-01-30T09:36:00.000-08:00

Feb. 2012 newsletter is posted to our web site
http://www.medfit.net/Community.html

Be Inspired!

2012-01-18T07:23:00.001-08:00

Check out this inspirational video I pulled from Yahoo! It is about Preventative Medicine. Definitely worth watching.

http://news.yahoo.com/blogs/this-could-be-big-abc-news/ultimate-example-preventive-medicine-232140727.html

Keep Your New Year Diet On Track

2012-01-10T14:46:00.000-08:00

10 Worst Restaurant Chain Meals

Are your favorite restaurants making you fat? It depends on what you’re ordering. We investigated some of the country’s most popular restaurants to pinpoint the most fattening menu options. Diner, beware.

Applebee’s

Provolone-Stuffed Meatballs With Fettuccine -- oh, you saucy minx. These cheese-filled meatballs on top of heaps of fettuccine pasta equal 1,510 calories and a whopping 43 grams of saturated fat. The Food and Drug Administration recommends that most adults consume 2,000 calories and 65 grams of fat, with 20 grams of that being saturated fat, daily. Translation? One serving of this meal provides about a day’s worth of calories and over two days’ worth of saturated fat.

Instead, go for something off the Under 550 Calories menu, which boasts tasty dishes like Roasted Garlic Sirloin and Sizzling Asian Shrimp and Broccoli.

Chili’s

One of the worst options on the Chili’s menu? The Southern Smokehouse Burger With Ancho Chile BBQ. It has 2,290 calories and 139 grams of fat. In fact, all of the burgers on the Chili’s menu are well over 1,000 calories. And if you’re going for a lighter option, watch out: The Quesadilla Explosion Salad has 1,300 calories and 87 grams of fat. So much for “a fresh take on salads.”

Your best bet is the Margarita Grilled Chicken (550 calories). Order it with a side of steamed broccoli (80 calories) or sweet corn on the cob with butter (200 calories) to keep yourself from completely ruining your diet.

T.G.I. Friday’s

In short, stay away from anything labeled Jack Daniel’s Grill -- it may taste good, but it’s not so good for your waistline. The Jack Daniel’s Salmon has the lowest calorie count (890) -- but add sides and you’re back to a colossal calorie bomb. The Kansas City BBQ Burger is also a bad bet: It comes in at 1,510 calories and 29 grams of saturated fat. (And that’s before fries.)

Try going for the Balsamic Glazed Chicken Caesar Salad or the Dragonfire Chicken entree (chicken with a Chinese kung pao sauce served over jasmine rice with broccoli).

California Pizza Kitchen

Thinking of a deli sandwich? Be sure to skip CPK’s Italian Deli Sandwich With Herb Cheese; it has 1,260 calories and 23 grams of saturated fat. Even worse? The Pesto Cream Penne With Chicken and Shrimp, which rounds out at 1,631 calories and 58 grams of saturated fat.

Your best bet is sticking with the item the restaurant is named for: Pizza. Plain cheese or chicken is the smartest option. Split one with a friend and add a salad, and you’re looking at about 800 calories.

Olive Garden

One of the worst contenders on the menu is the Tour of Italy, which comes in at 1,450 calories and 74 grams of fat, 33 grams of which are saturated fat (plus 3,830 milligrams of sodium). The worst part about dining at Olive Garden is that you’re left with not so many options in the healthy eating department: Half a dozen of the choices on the Classic Pastas menu exceed 1,000 calories (plus, let’s not forget the breadsticks!).

Instead, go for protein-based meals with not-so-heavy sauces, like the Venetian Apricot Chicken (400 calories). If you’re hunkering for pasta, stick to the Linguine alla Marinara, which contains a respectable 430 calories.

Outback Steakhouse

We get it: If you’re going to a steak house, you’re probably jonesing for red meat. But if you choose Baby Back Ribs (with Aussie Fries), you’ll be consuming 1,539 calories and 38 grams of saturated fat.

Instead, choose something from the Under 500 Calories menu -- which includes a 6-ounce sirloin. See? You can have your meat and eat it too (without the guilt).

The Cheesecake Factory

If you think you only have to worry about the cheesecake, you’re wrong. Not one of this chain’s Factory Combinations -- which offer two-meat dishes -- has less than 1,000 calories and 40 grams of saturated fat. Other huge diet killers? The Factory Burrito Grande (1,840 calories) and the surprising Grilled Chicken and Avocado Club (1,400 calories).

You’re better off sticking to -- interestingly enough -- The Factory Burger. It has 740 calories (be sure to skip the fries and add some fresh veggies if you want a side). Or order from the SkinnyLicious menu, which offers almost 50 dishes under 590 calories.

Chipotle

These big burritos are delicious -- but also packed with calories! One Burrito, with your choice of meat, plus beans, rice, sour cream, cheese and salsa, comes in at about 1,000 calories (or more).

Get the same great taste -- and save yourself some calories -- by ordering a Burrito Bowl (sans the rice). Or, take the less is more approach and share the Burrito with a friend.

Cosi

Don’t be fooled by Cosi’s flatbread pizzas. The Smokey BBQ Chicken Flatbread Pizza comes in at 913 calories -- and 11 grams of saturated fat. Another one to watch out for: the Steak T.B.M. Sandwich (tomato, basil, mozzarella), which packs 821 calories and 19 grams of saturated fat.

To cut down on the calories and fat, choose something from the “lighter side” menu, which takes items from the original menu and lightens them up a bit. You can choose anything from a Cosi Cobb Salad Light to the Tandoori Chicken Sandwich Light.

Red Lobster

Red Lobster is one of the best restaurants out there in terms of good-for-you options. But be forewarned: The seafood spot boasts some very bad-for-you meals too, like the Admiral’s Feast, coming in at 1,280 calories and 73 grams of fat (not to mention the Cheddar Biscuits, at 150 calories and 8 grams of fat each).

Instead, go for the Garlic-Grilled Jumbo Shrimp, which equals 370 calories and 9 grams of fat. Order a side of steamed veggies and you’ll be doing your body good.

Article from www.thenest.com

Stay On Track With Nutrition

2012-01-10T10:25:00.000-08:00

Be aware of the hidden pitfalls when it comes to your nutrition and diet. Check out some of the nutrition guidelines we found on http://www.thenest.com/

6 Foods That Will Sabotage Your Diet

You can run on the treadmill until the soles of your sneakers are flat, but that's not going to help much if you're still snacking on drinks and fast-food (yes, even the salads). Get smart about your diet by eliminating these foods from your regular rotation and saving them only for special occassions. You might be surprised: After a while, you won't even miss 'em!

Juices and Fruit Punches
You probably drink several servings at a time without realizing it (25 calories here and there add up). Buy 100 percent fruit juice and drink a serving of only three-quarters to one cup. Or mix even less juice with seltzer for a fun fizz. Better yet, go for the whole fruit: An eight-ounce glass of OJ has 120 calories, while one whole orange has only 60 to 70 calories, plus fiber.

Energy Drinks
They're packed with more sugar and calories than juice, and there are usually at least three servings in a bottle (we bet you treat one bottle as one serving -- wrong!). If you need a pick-me-up, have a glass of plain cold water. Sometimes you feel slow because you're dehydrated.

Fancy Flavored Coffees
Whole milk and added flavorings turn a benign coffee into a decadent indulgence. Cut the fat from your coffees by ordering the smallest serving with skim milk; skip the flavored sugary syrups. Instead, sprinkle some cocoa, vanilla, or cinnamon powder on the frothy milk. It's cute and much better for you.

Soda -- Even Diet Drinks
The jury is still out on whether or not diet soda may actually cause you to eat more calories or if people simply use it as an excuse to indulge in other foods. Either way, there's no nutritional value to any soda, and regular soft drinks are how many people get their extra calories. Instead, go with unsweetened iced tea with a squeeze of lemon, 100 percent fruit juice or vegetable juice (just 1 cup = 2 fruit servings for the day), or plain water.

Fast-food Sandwiches
That made-to-order sub you get each Saturday is probably prepared on a six-inch hero -- all that bread is about four servings (you only need about 7 to 10 servings of bread each day; having four at lunch will likely cause you to go over 10 by the end of the day). Skip the chips and cookie or get a smaller sandwich on whole-wheat bread. Leave off the cheese and choose leaner deli meats like roast turkey and roast beef instead of tuna or chicken salad. Load on the veggies and avoid mayo and honey mustard (which is often made with mayo).

Fast-food Salads
They're healthy in theory, right? But when your greens are topped with crispy chicken, cheese, bacon bits, croutons, and dressing, you're looking at 30 grams of fat and 500 calories. That's more than a regular-size hamburger, a garden salad with vinaigrette, and low-fat milk! Stick with the grilled chicken but leave off the bacon, use half the cheese, and pour on only half of the dressing packet.
Check out our Activity Calculator and see how many calories you're burning.
Get more diet and fitness tips from the experts at The Nest.

[Nestpert] Lona Sandon, a spokesperson for the American Dietetic Association and assistant professor at the University of Texas Southwestern Medical Center

Free $100 gift card to The Med Restaurant in Boulder

2012-01-05T12:56:00.000-08:00

Register to Win!

Win a $100 gift card to
The Mediterranean
1002 Walnut Street
Boulder, Colorado 80302

Go to the home page of our web site and click on "Register to Win" to enter the drawing http://www.medfit.net/

The drawing is the last day of February 2012!

Why the promo? Because we love our community and want you to enjoy one of our favorite restaraunts. We also want you to think of us if you ever need physical therapy! We are the BEST in Boulder!

We pledge to NEVER spam you. We don't have time to send SPAM, so rest assured you will not be added to a mass email. We ask for you contact info so we can do just that... contact you if you win!

January 2012 Newsletter

2012-01-04T11:13:00.000-08:00

Happy New Year!!

The January newsletter is now posted on our web site

http://www.medfit.net/Community.html

2011-12-27T12:19:00.001-08:00

2011-12-27T12:03:00.001-08:00

2011-12-27T12:02:00.001-08:00

8 Ways To Avoid The Flu Naturally

2011-12-27T11:59:00.000-08:00

Taste the rainbowEating a wide variety of fresh, wholesome foods packed with powerful vitamins and minerals is the first step to ensuring a strong immune system. Vitamins A, B6, C and E and the minerals zinc, iron, copper and selenium are critical for maintaining strength and immunity. Make sure that your diet consists of a rainbow of fruits and vegetables to ensure that you are getting all of the necessary nutrients. Supplementing your diet with a daily multivitamin will fill the gaps where your diet falls short and should be an essential part of your health regime. During cold and flu season, increase your dosage of vitamin C for added virus fighting benefits. Should you still become sick, studies have shown that the powerful antioxidants in vitamin C can reduce both the symptoms and duration of the flu.

I’ll have extra garlic, pleaseCertain foods can give you an extra boost and should be factored into your regular eating habits. Garlic is known for its antibacterial, antiviral and antifungal properties and can prevent infections from taking hold and spreading. A daily serving of two raw garlic cloves will provide you with the bulbous herb's healthy benefits. Tip: To avoid offensive garlic breath, cut the cloves into smaller pieces and then swallow them with water or herbal tea. Follow with a sprig of parsley.

A mushroom a dayMushrooms have been found to increase production and activity of white blood cells, improving your chances of fighting off infection. Both shiitake and maitake mushrooms provide the biggest immunity boost.

Have a tea partyJump-start your immune system each morning with a fresh pot of black tea. While the healthy properties in black tea have been known for centuries, a recent Harvard University study confirmed its healing effects. The study found that people who drank five cups of black tea a day for two weeks had 10 times higher levels of the cold- and virus-fighting chemical interferon than those who did not drink tea. Researchers suspect that green tea has the same effect.

Run awayExercising for 30 to 60 minutes daily can give your immune system the extra kick that it needs. A study conducted by David Nieman at Appalachian State University found that people who walked regularly for 12 weeks had half the number of colds and sore throats as people who were less active.

Exercise is also a great way to reduce stress and its harmful effects on the immune system. It has been estimated that 90 percent of illness and disease is stress related. But don’t overdo it! Too much exercise can have the opposite effect on your immune system. Exercising for more than 90 minutes a day could make you more susceptible to the flu virus.

Sleep on itGetting a good night’s sleep is essential for the immune system to recharge itself. An overly fatigued body doesn’t have the necessary strength to fight off infections. With eight hours a night of solid sleep, your body will be ready to face a new day and ward off pesky invaders.

Lather UpA strong immune system should be able to combat the flu virus, but washing your hands frequently can increase your health odds even more. Use warm water and soap and avoid touching your mouth, nose and eyes to prevent the virus from entering your system.

Avoid the flu shotAccording to Dr. J. Anthony Morris, the former Chief Vaccine Control Officer at the FDA, "There is no evidence that any influenza vaccine, thus far developed, is effective in preventing or mitigating any attack of influenza." When you also consider the toxic mixture of chemicals found in the flu vaccine, the decision becomes a no-brainer. Among the vaccine’s ingredients are such toxins as ethylene glycol (a.k.a. antifreeze), formaldehyde (a known carcinogen), aluminum (linked to Alzheimer’s disease and known to produce cancer in mice) and thimerosol (a form of mercury, the most toxic of all heavy metals). Thimerosol has had so much scrutiny in the past decade that it has been banned in all childhood vaccinations in the United States, yet it still remains in the influenza vaccine today.

This year the flu season doesn’t have to get you down. Take good care of your body and you will be rewarded with a lifetime of good health. And just think of what you can do with all of those unused sick days!

Dr. Connealy, M.D., M.P.H. began private practice in 1986. In 1992, she founded South Coast Medical Center for New Medicine, where she serves as Medical Director. Her practice is firmly based in the belief that strictly treating health problems with medications does not find the root cause of the illness. Dr. Connealy writes monthly columns for Coast and OC Health magazines, and is a biweekly guest on Frank Jordan's "Healthy" radio show. She routinely lectures and educates the public on health issues.

Learn more: http://www.naturalnews.com/019194.html#ixzz1hlbnz2ls

"An ounce of prevention is worth a pound of cure"

2011-11-21T13:52:00.000-08:00

by MBF physical therapist Kyle Hensley

In recent years, modern medicine has done a very good job at treating disease and dysfunction. Dysfunction can simply be defined by the body functioning abnormally. We think there will be a shift in healthcare to emphasize the prevention of these diseases and dysfunction before they occur. It has been said that an "ounce of prevention is worth a pound of cure" and we value that statement. At Medically-Based Fitness we want to provide an assessment to identify dysfunctions in movement that are either affecting your quality of life now or potentially will affect your physical ability in the future.

We believe everyone should have a minimum movement ability that is not age specific. Those that deviate from this movement baseline are at risk for "wear and tear" or injury. There are a few reasons why someone lacks minimum movement ability. This could be caused by pain that will not allow a normal movement pattern or be related to the body accommodating for unresolved deficits after an injury. Another way that someone may not possess normal movement ability is a modification or deviation from varied normal activities. That may mean someone has deleted a fundamental activity from their "activity diet" such as rolling that infants and toddlers do all the time. Another reason proper movement is lost is through improper strategies to accomplish a task. An example would be abnormally hiking up your shoulder while reaching overhead. An additional way we have affected our ability to move is performing the same activity over and over while excluding a "balanced activity diet". Sitting all day at work then at home in the evening keeps your hips in the same position most of the day. Habitually flexed hips over time will limit mobility into the opposite direction which is essential for normal upright standing, walking, and running. Cycling is a great form of cardiovascular exercise, but the activity is not varied enough to retain/enhance proper movement abilities such as full squatting and single leg balance. These people may also be susceptible to repetitive type injuries due to the recurring movement pattern. A varied exercise program that includes individualized corrective exercises helps to achieve a minimum movement quality. People who possess proper movement ability usually function at a higher level and are at less risk for injury.

We recommend everyone take part in a preventative assessment bi-annually to attain minimum movement ability and prevent unnecessary problems in the future. We can help by using a movement assessment that will identify deficits in movement quality. This information can be used to formulate strategies in the form of exercises to address these deficits. If subsequent visits are required they can be scheduled as appropriate.

100-year-old Honored

2011-11-14T10:52:00.000-08:00

On behalf of MBF, we congratulate Trudy on a healthy 100 years, and for her service during WW II.
_____________________________________________________________________________
100-year-old Boulder woman honored for Veterans Day
Trudy Brendecke served in Women's Army Corps during World War II By Brittany Anas
Posted: 11/09/2011 09:23:02 PM MST

A voice pierced the silence of the Women's Army Corps barracks on an August night in 1945, announcing a rumor in the courtyard: "The war is over -- Japan has surrendered."

Trudy Brendecke, now a 100-year-old World War II veteran who lives in Boulder, remembers the initial dead silence. Then, pandemonium.

Women dashed out to the balconies -- some still wet from showers with towels hastily wrapped around them, others in pin curls and pajamas. For that moment, cheers, songs and celebrations interrupted the proper and orderly barracks.

Though it was just a rumor that night, the Japanese surrendered five days later, on Aug. 15, 1945. Brendecke wanted to cry and laugh simultaneously, as she imagined the tremendous numbers of American men who would be spared injury and death.

Today, in advance of Veterans Day, Brendecke will be saluted by U.S. Rep. Jared Polis, D-Boulder, for her service in the Army during World War II. The ceremony will be at the Golden West retirement home in Boulder, and Polis will honor veterans living there.

Brendecke served in the Women's Army Corps from Oct. 18, 1943, to Oct. 22, 1945, and was assigned to serve under Gen. Douglas MacArthur in the Philippine islands. Her division's offices were across from MacArthur's residence and office, and Brendecke remembers snapshots of him pacing back and forth on the veranda, smoking his corncob pipe.

"She has an amazing life story," Polis said. "She heeded the nation's call for defense. ... This is what Veterans Day is all about."

Polis said Brendecke's friends at Golden West contacted him to tell her story. He said Brendecke served in an era when opportunities for women in the military were limited.

Brendecke remembers that at an Army orientation, a sergeant snarled at the enlisted women: "We didn't want you, so you'd better do a good job."

She said they must have done so because her campground grew to house hundreds of women, and after the war MacArthur thanked women for their military service.

The daughter of Montana homesteaders, Brendecke was living in lower Manhattan in New York City in 1941, and, on the day the Japanese bombed Pearl Harbor, she was visiting with a friend in the Bronx. She listened to the news of the attack over the radio.

"Our country was at peace, and the unprovoked attack was unthinkable," she recalled. "One thing I don't believe the Japanese counted on was the unifying effect this would have on our country. From that day on, we were one solid nation with one thought in mind: to defeat the enemy. It was a rallying cry for everyone."
Brendecke had been working for the U.S. Department of Agriculture, and her job included granting permits to importers of foreign plants and fruits. But by 1942, her workload had slowed because the government started commandeering the merchant ships for transporting military goods.

Her older brother commanded a Navy ship, and two of her younger brothers served in the Army's engineer corps.

At age 31, Brendecke joined the Women's Army Corps.

She reported to basic training and then advanced training -- where the women went through many of the rigorous drills that the men did, including obstacle courses with low wires and mud, five-mile hikes wearing gas masks and learning to detect poisonous gases.

She was deployed to New Guinea and received orders from MacArthur's headquarters in Hollandia -- a picturesque region covered with rugged mountains on one side and a view of Lake Sentani on the other side.
Wearing skirts and short sleeves in the South Pacific was not allowed because of the mosquitoes and the risk of malaria. Instead, the Army allowed the women to wear men's pants -- as long as they removed the zipper from the front and placed it on the side.

Brendecke recalls the war in the South Pacific was staged mostly in the jungle. The Japanese hid in the tops of palm trees and would string jungle vines across pathways, then bury knives with the blades facing up so that when American soldiers tripped on the lines, they'd impale themselves on the weapons, Brendecke said.
The barracks where they stayed was a former boys' school destroyed by bombs. She could hear guns booming day and night, and it became routine to climb into the air-raid shelters out back. To this day, she turns up her nose remembering the bugs that lurked in the shelters.

In December 1944, a Women's Army Corps choir performed a 15-minute concert of Christmas carols that was broadcast over the radio in the U.S. on Christmas Eve. With the help of GIs, the women put on a Christmas party for 250 Filipino children that year --recycling socks, rags and parachutes to craft rag dolls for the kids.

In August 1945, Brendecke said, she was scheduled to move into Japan. She awaited her orders and had all of her shots when the war came to an end.

"I stayed in long enough to win the war," Brendecke said. "And then I went home."

She earned several honors, including an Asiatic-Pacific Theater ribbon with three bronze service stars, a Philippine Liberation Ribbon with one bronze service star and a good conduct medal.

Susan Sullivan-Lefton, an activities coordinator at Golden West, has helped organize the Veterans Day celebration.

"Not too many women can say they've served in World War II or that they've lived to 100," she told Brendecke on a recent afternoon.

"I'd prefer you say 50-50," Brendecke quipped. Contact Camera Staff Writer Brittany Anas at 303-473-1132 or anasb@dailycamera.com.
Trudy is one of our participants at MBF in our Golden West Manor facility. ____________________________________________________________Camera Staff Writer

Happy Halloween!

2011-10-31T13:49:00.001-07:00

The Claim: Candy Can Hinder Athletic Performance

By ANAHAD O’CONNOR from the New York Times Web site

Published: June 8, 2009

THE FACTS

Lamar Odom, the star forward for the Los Angeles Lakers, is known for his outsized love of candy, sometimes downing entire bags of chocolate and jelly beans on game day.

Last week, a doctor and Lakers fan wrote an essay linking Odom’s sweet tooth to his “erratic” and sometimes lethargic play. Odom countered that if anything the excessive sugar helps his performance.

But what do studies have to say?

According to research, candy before exercise can enhance performance, but only to a point. Studies have shown, for example, that when athletes eat a 180-calorie candy bar and then ride a stationary bike for an hour — sprinting for the final 15 minutes — they perform better than on days when they drink only water beforehand. But on days when the subjects eat a solid meal a few hours earlier and then have sugar before riding, they do better than on just the sugar alone.

Candy can be as efficient as healthier options like fruit, and because people typically secrete little insulin during exercise, crashing is unlikely, said Nancy Clark, a sports nutritionist. But candy lacks nutrients that are critical to things like bone strength and post-exercise recovery.

For best results, pre-exercise meals should combine protein and easily digestible carbohydrates.

THE BOTTOM LINE

Sugar can work as quick fuel for exercise, but nutrient-rich foods are better.

Exercise To Fight Cancer!

2011-10-20T10:03:00.001-07:00

Article from www.news-press.com

Staying active can improve lives of patients, survivors

In the past, doctors told cancer patients to rest.

Not any more. There is a new directive and it's all about exercise.

The American College of Sports Medicine panel revised the group's national guidelines this year regarding exercise and cancer survivors. It officially wants them to move.

The group determined that exercise training is safe during and after cancer treatments and improves physical functioning, quality of life, and cancer-related fatigue. They concluded that cancer patients and survivors should strive to get the same amount of exercise recommended for everyone else, about 150 minutes a week of moderate-intensity aerobic exercise.

Exercise has a lot of benefits, said Dr. William Harwin, a Fort Myers hematologist and oncologist.

"A lot of these studies show that exercise provides a modest protection against breast, colon and pancreatic cancer," he said. "There is also some evidence it reduces the risk of recurrence."

Harwin recommends a regular exercise routine for all of his patients once they finish treatment, he said. He has seen first-hand how it helps combat fatigue and improves the quality of life for his patients.

"I'm a big believer in exercise," he said.

So is Sue Symes, 66, of North Fort Myers. She was diagnosed with breast cancer nine years ago and has been exercising regularly ever since. She attends Zumba three times a week, plays golf frequently, bowls with her friends on Saturday nights and walks two to four miles throughout the week with her husband.

"I know exercise relieves stress and stress is not a good thing, especially if you are a cancer survivor," Symes said.

Other exercise benefits for cancer patients and survivors include reduced fatigue. Aerobic activity has been found to lessen the need for drugs to increase production of red blood cells because of chemo damage. The loss of red blood cells is responsible for much of the crippling fatigue that people often feel while undergoing cancer treatment.

There's also a reduced loss of muscle and bone mass. Evidence has found that regular workouts can reduce the wasting away that comes both from the cancer itself and cancer treatments.

Although it is too early to draw any strong conclusions regarding physical activity and breast cancer survival, some studies have shown that women who exercise three to five hours per week after a diagnosis of breast cancer - especially those with hormone-responsive tumors - have improved survival rates compared with less active women, according to the National Cancer Institute.

Improving survival rates is a goal of a group who teach a class called Movin On!, a free exercise and movement program for breast cancer survivors sponsored by Susan G. Komen for the Cure. The gentle exercise classes are held in Naples, Cape Coral, Port Charlotte and Fort Myers. They are designed for those in any stage of survival or out of treatment for decades, said Claire Hauenstein, president of Lymph edema Resources Inc., which oversees the program.

"Energy level is a big thing especially for people with massive doses of chemo," she said. "You think your body is a mess and you will never recover. Exercise is a key to getting back to normal day healthy living."

Getting back to normal is exactly what Symes will enjoy as she joins more than 100 of her neighbors at Del Tura Country Club in the Making Strides Against Breast Cancer walk this weekend. In 2006, Symes helped organize a dozen walkers for the American Cancer Society's Making Strides Against Breast Cancer in Fort Myers and each year the group has grown.

Breast cancer survivors Gail Flynn, 63; Bonnie Paser Klos, 64; Louise Wilcox, 55; Connie Carter, 72; and Joyce Cuffe, 67 will wear their best pink walking clothes and move toward improved health. Carter plans to wear a pink boa and a pink bra.

"Exercise is good for you," Carter said. "But it's even better when you are surrounded by the most wonderful women in the world."

Exercise Can Help Keep Cancer At Bay

2011-10-13T11:01:00.000-07:00

Written by

Liz Szabo

USA Today

From www.coloradoan.com

Exercise has given Lu-Ann Doria more energy, confidence and strength. It may also help her stay cancer-free, doctors say.

Doria, 57, began working out for the first time three years ago, after recovering from breast cancer therapy. At first, she was so fatigued she had to nap before dance class.

Now, Doria is exercising five days a week. She has tried step aerobics, a dance class called Zumba, even weightlifting.

"I feel like I can do things; before, I was talking myself out of things," said Doria, of Rye, N.Y., who works with a personal trainer at the YMCA through a joint program with Livestrong for cancer survivors.

And, even with rheumatoid arthritis, Doria said, "I sleep better. I don't feel stressed. Two weeks ago, I went to my rheumatologist, and she lowered my medication. She said, 'I don't feel any inflammation in your body. Keep doing what you're doing."'

Researchers have known for years that people who are active and trim are less likely to develop cancer. And survivors who exercise and keep a healthy weight are less likely to relapse.

Only recently, however, have scientists begun to untangle how staying active helps keep cancer at bay.

While exercise may not change the inner workings of a tumor cell, physical activity may change the cell's neighborhood - the surrounding tissue, blood vessels and immune cells - known as the "microenvironment," said Patricia Ganz, a breast cancer specialist at UCLA's Jonsson Comprehensive Cancer Center.

"It's a new frontier for cancer research," said Pamela Goodwin, professor of medicine at Mount Sinai Hospital, University of Toronto.

Healthy neighborhoods are as important to cells as they are to children, said William Li, president of the Boston-based Angiogenesis Foundation, which funds research in cancer and other diseases.

He compares a lone tumor cell to a "bad kid" living in a good neighborhood. Even an aspiring juvenile delinquent won't be able to cause much trouble if he's surrounded by watchful parents, neighbors and local police. Exercise helps improve the neighborhood, keeping cancers in check, Li said. Failing to exercise - and putting on a lot of weight - damages the neighborhood, making it easier for cancers to wreak havoc.

In particular, exercise helps to prevent chronic inflammation, a process that can fuel cancers by changing the neighborhood around a tumor cell. Exercise helps lower levels of both insulin and sex hormones, such as estrogen, which release growth factors that let tumor cells survive and spread, Li said. And, as Doria has learned, exercise also helps relieve psychological stress, which may further reduce inflammation, Ganz said.

But smoking, heavy drinking, being obese and eating processed foods all increase inflammation.

Doctors still have lots to learn, of course, and they're quick to note that many unknown factors may cause cancer.

"We don't want women with breast cancer to feel like they caused their breast cancer or that they caused it to come back," Goodwin says.

Still, doctors are discovering a growing number of ways the tumor environment can stop cancers before they start, or help them spread, Ganz said. Doctors already target the tumor neighborhood with drugs such as Avastin, which cut off a cancer's blood supply. Learning more about the microenvironment might provide new tools, such as drugs that curb inflammation to prevent cancer or treat it more effectively, Ganz said.

"The microenvironment, in some cases, may make the difference between a tiny little cancer that doesn't hurt you, and one that becomes a major danger to your life," said Lynn Matrisian, a cancer biologist at the Vanderbilt University School of Medicine in Nashville.

"It's an entirely new way of thinking about cancer," Li said. "The microenvironment actually protects us from cancer in ways we don't fully understand."

Hidden cancers

Scientists believe the body may be battling hidden cancers all the time.

With 10 trillion cells in the human body, "we are all developing microscopic cancer cells continuously," Li said.

Most of the time, these cancers never grow beyond the size of a pinprick, or grow too slowly to cause trouble; people who have them live long lives and die of other causes, Li said.

Autopsy studies, for example, show that most old men have cancer cells in their prostates, and most women have malignant cells in their breasts, even if they've never been diagnosed with cancer. And by age 70, virtually everyone has cancer cells in their thyroid glands, Li said.

Interestingly, while Japanese men also develop microscopic malignancies in the prostate, they are much less likely to be diagnosed with a noticeable prostate cancer, Ganz said. That suggests something about their lifestyle, such as their diet or physical activity, may keep their tumors under wraps.

There are many ways the microenvironment could drive cancer, said researcher Robert Weinberg, of the Whitehead Institute for Biomedical Research, and a biology professor at Massachusetts Institute of Technology.

For example, insulin and a related protein, called insulinlike growth factor, can interfere with a cancer cell's efforts to commit suicide, Weinberg said. A cell's internal security system often goes on alert when cancer genes become active, ordering the cell to self-destruct.

Can exercise help lower cancer risk?

2011-10-13T10:53:00.000-07:00

( From the Las Angeles Times)

Though working out and losing weight haven't conclusively been shown to reduce a person's risk of cancer there is some evidence that they are steps in the right direction.

March 07, 2011|By Karen Ravn, Special to the Los Angeles Times

Whether or not you drop pounds, you can at least get more active. Though the evidence that this will lower your cancer risk is inconclusive so far, there are encouraging signs.

For instance, in a study published in 2006, researchers considered the effects of a 12-month program of aerobic exercise. The participants were 100 women and 102 men, ages 40 to 75 years, all healthy and having undergone a colonoscopy within the last three years. Before the study, they had led lives of sedentary ease, and now half were asked to continue their normal exercise habits, such as they were.

But the other half worked up to working out six days a week, for 60 minutes a day, mostly on treadmills and stationary bikes. Men who successfully completed the program showed a significant lowering of two biomarkers associated with colon cancer risk — increased proliferation of cells in the lining of the colon and an extension of the zone where such proliferation takes place. For women, there was no change.

The study couldn't show that people actually reduced their cancer risk — it only measured signs that have been associated with cancer risk. But these signs pointed in the right direction.

Better news for women comes from another 12-month study of exercise effects, published in 2004. Participants — 173 postmenopausal women who were formerly sedentary and overweight — engaged in moderate-intensity exercise for 45 minutes a day, five days a week. The exercisers showed a decline in estrogens that have been associated with an increased risk of breast cancer — though only if the exercise led to a decrease in their percentage of body fat by at least 2%.

The difference between simply losing weight and losing body fat is critical, says Jennifer Klemp, an assistant professor of medicine and associate director of the Breast Cancer Survivorship Center at the University of Kansas Medical Center in Westwood. "You can be skinny and still be fat."

Some evidence for that comes from a 2006 study that looked at estrogen along with two other hormones that are known to be risk factors for postmenopausal breast cancer. Levels of these hormones were found to be significantly higher in women who had both a high body-mass index (29 or more) and low physical activity compared with women who were either of fairly healthy weight, active, or both. These results suggest that an overweight but active woman may possibly be at lower risk for postmenopausal breast cancer than an overweight couch potato.

How Common is Cancer?

2011-10-04T16:04:00.000-07:00

Half of all men and one-third of all women in the US

will develop cancer during their lifetimes.

Stay tuned for Cancer Awareness info throughout the month of October!

Arthritis Education (Con't)

2011-09-26T11:38:00.000-07:00

Info From http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002223/

Arthritis

Joint inflammation

Last reviewed: February 14, 2011.

Arthritis is inflammation of one or more joints. A joint is the area where two bones meet. There are over 100 different types of arthritis.

Causes, incidence, and risk factors

Arthritis involves the breakdown of cartilage. Cartilage normally protects a joint, allowing it to move smoothly. Cartilage also absorbs shock when pressure is placed on the joint, such as when you walk. Without the normal amount of cartilage, the bones rub together, causing pain, swelling (inflammation), and stiffness.

Joint inflammation may result from:

· An autoimmune disease (the body's immune system mistakenly attacks healthy tissue)

· Broken bone

· General "wear and tear" on joints

· Infection, usually by bacteria or virus

Usually the joint inflammation goes away after the cause goes away or is treated. Sometimes it does not. When this happens, you have chronic arthritis. Arthritis may occur in men or women. Osteoarthritis is the most common type. See: Osteoarthritis

Other, more common types of arthritis include:

· Ankylosing spondylitis

· Gonococcal arthritis

· Gout

· Juvenile rheumatoid arthritis (in children)

· Other bacterial infections (nongonococcal bacterial arthritis)

· Psoriatic arthritis

· Reactive arthritis (Reiter syndrome)

· Rheumatoid arthritis (in adults)

· Scleroderma

· Systemic lupus erythematosus (SLE)

Symptoms

Arthritis causes joint pain, swelling, stiffness, and limited movement. Symptoms can include:

· Joint pain

· Joint swelling

· Reduced ability to move the joint

· Redness of the skin around a joint

· Stiffness, especially in the morning

· Warmth around a joint

Signs and tests

The health care provider will perform a physical exam and ask questions about your medical history.

The physical exam may show:

· Fluid around a joint

· Warm, red, tender joints

· Difficulty moving a joint (called "limited range of motion")

Some types of arthritis may cause joint deformity. This may be a sign of severe, untreated rheumatoid arthritis.

Blood tests and joint x-rays are often done to check for infection and other causes of arthritis.

Your doctor may also remove a sample of joint fluid with a needle and send it to a lab for examination.

Treatment

The goal of treatment is to reduce pain, improve function, and prevent further joint damage. The underlying cause cannot usually be cured.

LIFESTYLE CHANGES

Lifestyle changes are the preferred treatment for osteoarthritis and other types of joint inflammation. Exercise can help relieve stiffness, reduce pain and fatigue, and improve muscle and bone strength. Your health care team can help you design an exercise program that is best for you.

Exercise programs may include:

· Low-impact aerobic activity (also called endurance exercise)

· Range of motion exercises for flexibility

· Strength training for muscle tone

Physical therapy may be recommended. This might include:

· Heat or ice

· Splints or orthotics to support joints and help improve their position; this is often needed for rheumatoid arthritis

· Water therapy

· Massage

Other recommendations:

· Get plenty of sleep. Sleeping 8 to 10 hours a night and taking naps during the day can help you recover from a flare-up more quickly and may even help prevent flare ups.

· Avoid staying in one position for too long.

· Avoid positions or movements that place extra stress on your sore joints.

· Change your home to make activities easier. For example, install grab bars in the shower, the tub, and near the toilet.

· Try stress-reducing activities, such as meditation, yoga, or tai chi.

· Eat a healthy diet full of fruits and vegetables, which contain important vitamins and minerals, especially vitamin E.

· Eat foods rich in omega-3 fatty acides, such as cold water fish (salmon, mackerel, and herring), flaxseed, rapeseed (canola) oil, soybeans, soybean oil, pumpkin seeds, and walnuts.

· Apply capsaicin cream over your painful joints. You may feel improvement after applying the cream for 3-7 days.

· Lose weight, if you are overweight. Weight loss can greatly improve joint pain in the legs and feet.

MEDICATIONS

Medications may be prescribed along with lifestyle changes. All medications have risks, some more than others. It is important that you are closely monitored by a doctor when taking arthritis medications.

Generally, over-the-counter medications are recommended first:

· Acetaminophen (Tylenol) is usually tried first. Take up to 4 grams a day (two arthritis-strength Tylenol every 8 hours). Do not take more than the recommended dose or take the drug along with a lot of alcohol. Doing so may damage your your liver.

· Aspirin, ibuprofen, or naproxen are nonsteroidal anti-inflammatory drugs (NSAIDs) that can relieve arthritis pain. However, they have many potential risks, especially if used for a long time. Potential side effects include heart attack, stroke, stomach ulcers, bleeding from the digestive tract, and kidney damage.

Arthritis

2011-09-21T14:11:00.000-07:00

Hello Readers -

For anyone who is interested, my name is Adrienne Rosel and I am the Marketing Director for MBF. I wanted to start a blog for people who are looking for answers to some of their health concerns... I am going to start with something that interests me, which is arthritis. Yes, I am a sufferer of the dreaded "A" word. I know there are many different approaches to dealing with arthritis, as I discover some interesting articles I will post them here.

Did you know there is a web site completely dedicated to arthritis? I had no idea!
Here it is:
www.arthritis.org

Here is an article from the Arthritis Foundation that caught my attention:

Managing Your Pain

Thinking of pain as a signal to take positive action rather than an ordeal you have to endure can help you learn to manage your pain.

You may want to consider taking some positive actions, such as the ones listed below, to counter pain.

Taking Control

Your mind plays an important role in how you feel pain and respond to illness. You may feel helpless and depressed. With these feelings come decreased activity, low self-esteem and increased pain. Discover some tips to manage your pain and build a sense of personal control by adjusting your thoughts and actions.

Looking for other ways to manage your arthritis pain?

Try heat and cold therapy. Using heat and cold treatments can reduce the pain and stiffness of arthritis.
Consider massage. Massage brings warmth and relaxation to the painful area.
Practice relaxation. Relaxation can give you a sense of control and well-being that makes it easier to manage pain.
Consider surgery. When other treatment methods don't lessen the pain, or when you have major difficulty moving and using your joints, surgery may be necessary.
Learn about other treatments. Discover techniques that are used to treat the chronic muscle pain of fibromyalgia or chronic back pain.
Find out about men, women and pain. See the differences in how the sexes deal with and find relief from pain.
Osteoarthritis of the Knee: A Guide for Adults is available from the U.S. Department of Health and Human Services

To access this article directly, http://www.arthritis.org/manage-pain.php

Aerobic Exercise May Improve Memory in Seniors

2011-09-12T13:12:00.000-07:00

(This article is from the NPR web site)

There's a very small structure deep in the center of our brains called the hippocampus. It's smaller than your pinkie, but it plays an absolutely essential role in learning and memory. The hippocampus encodes new information so that we can recall it later. Without a hippocampus, we would be unable to form new memories; we'd only be able to remember the old ones.

As part of normal aging, the hippocampus shrinks. And this shrinkage speeds up as we grow older, foreshadowing memory problems and dementias like Alzheimer's disease.

But there's been some good news in the past decade: Scientists have discovered that in certain areas of the aging brain, new cells are born and grow throughout through life.

Neuroscientist Peter Snyder, a researcher at Brown University's Alpert Medical School and Rhode Island Hospital, says the hippocampus is one of those brain areas that continue to form new cells and make new connections between cells.

"What we're finding is that of all of these noninvasive ways of intervening, it is exercise that seems to have the most efficacy at this point — more so than nutritional supplements, vitamins and cognitive interventions," says Snyder, who studies what we can do to maintain memory as our brains age.

Power Of Exercise

Snyder says several studies have been published recently on the power of exercise on the aging brain.

"The literature on exercise is just tremendous," he says. "What we find is that with exercise — with aerobic exercise, a moderate amount on a regular basis — there are chemical changes that occur in the brain that promote the growth of new neurons in [the hippocampus]."

The major chemical change in the hippocampus during aerobic exercise is an increase in a brain protein called BDNF, which acts like a fertilizer during the birth of new brain cells by nourishing new connections between neurons.

Some of the most provocative evidence on the power of exercise on the brain comes from a study just published in the Proceedings of the National Academy of Sciences by neuroscientist Art Kramer at the University of Illinois at Urbana-Champaign. Kramer and his colleagues have documented the impact of exercise on the growth of the hippocampus in a small group of elderly people over the course of one year.

"The participants in our study were 120 very sedentary people," Kramer says.

He adds none had dementia or memory problems when they entered the study. "They were relatively healthy, but certainly 'couch potatoes' would fit as a label."

Getting Couch Potatoes Moving

One of those "couch potatoes" who volunteered for the study was Gregory Stanton, a 66-year-old semi-retired college professor. He admits to not exercising regularly but counters that he was physically quite active remodeling his home. So he refers to himself as "a semi-couch potato."

Stanton and the other 120 men and women in the study ranged from 60 to 80 years old. When they entered the study, they were randomly divided into two groups.

"One was the aerobic exercise group," Kramer says. "Those were people who walked further and faster as time went on. And the others in our control group were in a toning, stretching and light-strengthening group."

Stanton was randomly assigned to the aerobic exercise group.

"Basically, it's walking a track in one of the gym facilities," Stanton says. He and the others in the aerobic group walked the track for about 40 minutes three times a week for a year. Stanton says he averaged about 3 miles each session. After each session, he was breathing hard and had worked up a sweat, he says.

The idea was for each participant to walk fast enough to reach aerobic exercise level, Kramer explains, which is generally considered to be 70 percent of one's maximum heart rate.

Walkers Fared Better

All the participants in the study had MRI brain scans done before the study began and again a year later when the study ended. Then the researchers analyzed the MRI data.

"What we found," Kramer says, "is that individuals in the aerobic group showed increases in the volume of their hippocampus."

The increase in volume — again for the aerobic but not for the non-aerobic group — was about 2 percent.

"The 2 percent increase we can think of as turning back the clock about two years," Kramer says.

The increased volume was found in the anterior, or front part, of the hippocampus. That's the area of the hippocampus that has been shown to grow as a function of exercise in several animal studies.

By comparison, "the individuals in the control group — in the toning and stretching group — lost about 1.5 percent [of their hippocampal volume]," Kramer says. "So we can think of it as about a 3.5 percent difference compared to those individuals who didn't benefit aerobically."

The results are small but suggestive. This finding shows that not only did the aerobic exercise protect against normal shrinkage, but also that new cells were added to the hippocampus. The researchers also saw a significant increase in that important brain-fertilizing chemical BDNF in the plasma of those in the aerobic exercise group — but not in the control group.

Impact On Memory

But did the growth in the hippocampus translate into improvements in memory? Both groups were given memory tests before and after the yearlong exercise program. Kramer says these tests looked specifically at a type of memory called "spatial memory," which records information about our environment, like the layout of the neighborhood or the interior of the grocery store.

At the start of the study, both the aerobic and the non-aerobic group scored similarly on the spatial memory test. But after the yearlong program, the group that did aerobic exercises had improved significantly on its spatial memory tests, bettering its own scores from a year earlier. The non-aerobic group had not improved in memory after a year of stretching, toning and lightweight lifting.

As for "semi-couch potato" Stanton, who'd been in the aerobic group, he says he didn't notice any improvement in his memory. He still has problems remembering people's names. But he did notice he had more physical stamina after the yearlong aerobic walking program.

In spite of this, Stanton says he still doesn't maintain a regular exercise regimen. He says while he knows it's good for him, he, like many of us, can't find the time. He's just too busy.

Arthritis Education

2011-09-06T11:46:00.000-07:00

Arthritis is inflammation of one or more joints, which results in pain, swelling, stiffness, and limited movement. There are over 100 different types of arthritis, but the most common are osteoarthritis (“wear and tear” arthritis) and rheumatoid arthritis (inflammatory type of arthritis that happens when the body's immune system does not work properly).

Some of the symptoms of arthritis joint pain and progressive stiffness without noticeable swelling, chills, or fever during normal activities probably indicate the gradual onset of osteoarthritis.

Painful swelling, inflammation, and stiffness in the fingers, arms, legs, and wrists occurring in the same joints on both sides of the body, especially on awakening, may be signs of

rheumatoid arthritis. When experiencing any of these symptoms, see your doctor for an accurate diagnosis and treatment options.

The earlier an accurate diagnosis is made and treatment started the better. Early treatment can often mean less joint damage and less pain. With rheumatoid arthritis, for example, some rheumatologists push for early arthritis treatment, debating if when you treat RA is as important as how you treat it. Your doctor may recommend a combination of treatments that may include medication, weight management, exercise, use of heat or cold, and methods to protect your joints from further damage.

Arthritis and Exercise

A regular and varied exercise program can ease back pain and stiffness, strengthen muscle and bone, burn calories and improve flexibility. Exercise also results in increased energy, improved sleep and an overall feeling of well-being. A well rounded exercise program to help manage arthritis should include:

Range of motion exercises - Keep the body flexible by bending, stretching or swaying.

Strengthening exercises - Build the muscles that support the spine and other structures, such as the abdomen. Lift free weights or take a weight training class.

Aerobic or endurance exercise - Use large muscles to increase heart rate and strengthen heart and lungs. Dancing, walking, swimming and use of various exercise machines are examples of aerobic exercise.

www.arthritis.org

Win a FREE stay in Keystone!

2011-08-24T13:52:00.000-07:00

Win a $400 credit toward a stay at

The Flying Dutchman in Keystone, CO

This condo has 2 bedrooms & 2 bathrooms with a free shuttle service to/from the ski slopes.

Enjoy the hot tub, pool, and sauna (open year round). Up to 10 people can stay.

Go to

www.medfit.net

click on "Register To Win"

Lower Cholesterol

2011-08-22T14:21:00.001-07:00

Top 5 Foods to Help Lower Cholesterol

Diet can play an important role in lowering your cholesterol. Here are five foods that can lower your cholesterol and protect your heart:

1. oatmeal, oat bran, and high fiber foods- these contain soluble fiber which can help reduce the absorption of cholesterol into your blood stream

2. fish and omega-3 fatty acids- omega-3 fatty acids can help reduce blood pressure and prevent blood clots.

3. walnuts, almonds, and other nuts- rich in polyunsaturated fatty acids which helps keep blood vessels healthy

4. olive oil- contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched

5. foods with added plant sterols or stenols- substances found in plants that help block the absorption of cholesterol. (ex. Orange juice, yogurt drinks)
www.mayoclinic.com

Healthy Summer Recipe

2011-08-08T12:31:00.000-07:00

Summer is now is in full bloom and so are our gardens, bursting with vegetables dense in heart-healthy nutrients. If you are looking for a good way to use up some of those greens, here is a recipe you may enjoy. Although a warm soup not commonly associated with summertime eats, this simple soup is so refreshing and topped with bright green herbs, that you’ll love it even on a hot day.

This recipe comes to you from a cookbook entitled, “Therapeutic Chef: Recipes to Prevent Cancer, Heart Disease and Diabetes” by Kristin Doyle, RN, CNC. Kristin is an advocate for a plant-based diet as a means of preventing heart disease, diabetes, cancer and other disabling illnesses. She recommends avoiding processed and refined foods, and states that chronic ill health can be reversed through exercise and healthy foods.

As described in her book, eating plant foods is an excellent way to get your daily protein intake instead of consuming the high cholesterol saturated fats found in animal foods. Good alternative suggestions include beans, whole grains, nuts, and seeds. This recipe features red lentils, which are a good source of plant-based protein. The soup also includes green leafy vegetables, such as kale or spinach. Both are beneficial in preventing cancer, and kale is a good source of calcium.

More information about the cookbook and Kristin Doyle can be found at www.therapeuticchef.com, and http://bit.ly/2ZT8Hj. Start chopping your veggies and feel better today!

Lentil Vegetable Soup

1 TBS olive oil

1 large onion

3 garlic cloves, pressed or minced

1 bay leaf

2 tsp ground cumin

1 tsp ground coriander

1 cup of dry red lentils, rinsed and sorted to remove stones

4 cups vegetable broth (may substitute water)

1 sweet potato, scrubbed and diced

1 small beet, scrubbed and diced

2 carrots, scrubbed and diced

½ tsp unrefined sea salt, or Himalayan salt

14oz. can diced tomatoes

1 head of broccoli, chopped into small florets

10oz. of chopped spinach (may substitute any green leafy vegetable)

2 TBS mellow, white, or sweet miso paste

juice from ½ lemon

fresh parsley, cilantro, and or basil minced

Sauté the onion in olive oil (or water) in a large soup pot over medium heat until soft, about 5-10 minutes. Then add garlic, bay leaf, cumin and coriander and sauté another minute. Now add the drained lentils. Stir to coat with oil for 1 minute. Slowly add the vegetable broth, cover and simmer for 20 minutes, stirring from time to time to prevent sticking. Now add the chopped sweet potato, beet and carrot with the salt and canned tomatoes. Simmer another 10 minutes, stirring often. Remove the bay leaf. Add the broccoli and cook another minute. Then add the spinach and turn off heat. Whisk together the miso paste and lemon juice. Pour back into soup and stir to combine. Taste for salt and spice. Tip with fresh herbs and serve.

Tips For Healthy Living

2011-08-01T14:43:00.000-07:00

1. Exercise!!! Some exercise is better than no exercise. If you are just beginning to exercise have realistic expectations. Choose something you can succeed doing. Begin with a walking program of 10 minutes/day then you can build from there.

2. Healthy eating. Healthy eating does not equal dieting, healthy eating is portion control and balanced meals. For more information on portions and meal planning go to http://www.choosemyplate.gov/.

3. Sleep. Research shows that sleep deprivation strongly impairs the ability to function.¹ On average, according to the American Sleep Association, an adult should get somewhere between 7-8 hours of sleep. For more information about sleep go to http://www.sleepassociation.org/index.php?p=whatissleep.

4. Stop Smoking. There are plenty of studies and information that shows all the negative effects of smoking but when push comes to shove the only one that can decide to quit is you.

5. Love life!!! Do things that you enjoy and make you happy. Happiness and subjective well-being are closely related to perceived health.²

1. Effects of sleep deprivation on performance: A meta-analysis.

Pilcher, June J.; Huffcutt, Allen J.

Sleep: Journal of Sleep Research & Sleep Medicine, Vol 19(4), May 1996, 318-326.

2. Happiness and Health: Environmental and Genetic Contributions to the

Relationship Between Subjective Well-Being, Perceived Health, and

Somatic Illness. Roysamb E, Tambs K, Reichborn-Kjennerud T, Neale MC, Harris JR: J Pers Soc Psychol 2003, 85:1136-1146.

Summer Heat Precautions

2011-07-27T13:19:00.000-07:00

Welcome to Medically-Based Fitness Physical Therapy's new blog!

We are excited to share expert advice from the best in the industry.

Stay tuned each week...

Summer Heat Precautions

Summer is here, and that means it’s getting hot outside. During hot weather the body has to work extra hard to maintain a normal temperature. Excessive heat can result in serious health threats by pushing the human body beyond its limits. Young children, seniors, and those who are sick or overweight are most at risk.

Measures for Preventing Heat Related Illnesses

· NEVER leave children or pets alone in closed vehicles.

· Slow down, and avoid strenuous activity during the hottest time of the day.

· Avoid too much sun, and wear sunscreen.

· Plan outdoor activities for early morning or evening.

· Avoid extreme temperature changes.

· Indoors use fans or air conditioners to cool the air.

· Wear loose-fitting, lightweight, light-colored clothing that will cover as much skin as possible.

· Protect face and head by wearing a wide brimmed hat.

· Drink plenty of fluids all day, and bring a water bottle with you when you leave the house.