More Than 1 in 10 Use Daily Aspirin Inappropriately

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Have you considered the negative affect of a low dose aspirin on your G.I. tract? Consult with your doctor before self prescribing medicines. The risk of bleeding may be greater than your risk of stroke.

Cooking with Kathy Man

For many users, the odds of heart attack, stroke are lower than the risk of serious bleeding, study says.

Many Americans are likely using daily low-dose aspirin inappropriately in the hopes of preventing a first-time heart attack or stroke, a new study suggests.

Researchers found that of nearly 69,000 U.S. adults prescribed aspirin long-term, about 12 percent probably should not have been.

That’s because their odds of suffering a heart attack or stroke were not high enough to outweigh the risks of daily aspirin use, said Dr. Ravi Hira, the lead researcher on the study and a cardiologist at Baylor College of Medicine in Houston.

Experts have long known that for people who’ve already had a heart attack or stroke, a daily low-dose aspirin can cut the risk of suffering those conditions again.

Things get more complicated, though, when it comes to preventing a first-time heart attack or stroke —…

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GREEK CHICKEN PASTA WITH TOMATO – FETA – BLACK OLIVES / CAESAR SALAD

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Another quick and easy meal, from the kitchen of Celia Hayes, this time with a Greek twist. I make a similar version of this using ground turkey instead of the chicken, (I use a skillet and this is a microwave recipe), I then forego the dressing and would season with Cavenders Greek Seasoning. It is a fantastic blend of spices.

THE MEDITERRANEAN MICROWAVE

–4 chicken tenderloins or breast strips

–pasta (small pieces)

–tomatoes (1 can, diced, with the liquid)

–tomato sauce (one-half can)

–feta cheese (one-half small container)

–black olive (1 small can, sliced)

–Parmesan cheese

–Italian seasoned breadcrumbs

–parsley, basil, oregano, garlic powder

–salad greens

–creamy Caesar salad dressing

–seasoned croutons

 

1 – Measure two-thirds cup of pasta and place in a covered baking dish with 1 cup water.  Season with one-half teaspoon of salt and a few drops of olive oil.  Microwave on high for 2 and one-half minutes.  Then microwave on 50 percent power for 7 and one-half minutes.  Keep covered to preserve warmth.

2 – Place chicken in a covered baking dish with a little water.  Season with parsley, basil, oregano, garlic, and olive oil.  Set aside.

3 – Slice half an onion, and place in a small covered bowl with water.  Microwave on high for 5 minutes.

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Little or No Benefit from Nutrient Additions to Vitamin Waters and Energy Drinks

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Be certain of your reason for drinking anything other than water. Hidden dangers are caffeine, sugar, sodium, and a multitude of vitamins that you do not need. Is there a possible link to young athletes suffering from heart conditions, maybe it’s marketing. You be the judge. Either way, stick with water to be safe.

Cooking with Kathy Man

New study reveals nutrient content and on-package marketing are out of tune with dietary needs and conventional nutritional science

A new study by researchers working at the University of Toronto and Ryerson University investigated the nutritional benefits of novel beverages (vitamin waters, energy drinks, and novel juices) sold in Canadian supermarkets by assessing their micronutrient compositions. The findings were published today in the journal Applied Physiology, Nutrition, and Metabolism.

According to the study novel beverages sold in Canadian supermarkets revealed extensive nutrient enrichment. On-package marketing highlighted nutritional attributes such as immune support and antioxidant properties, and some made claims related to specific nutrients. In addition, nutrients were often juxtaposed with messages related to performance and emotional well-being, benefits that go beyond conventional nutritional science.

The study found extensive micronutrient additions at levels often well in excess of nutrient requirements. The most commonly found nutrients were vitamins B6, B12, C and…

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Exercise Allows You to Age Optimally

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Want more proof that staying active increases your life span? This study puts physically active people, ahead of sedentary adults. Society as a whole is not aging well, due in part to less active life styles.

Cooking with Kathy Man

Staying active allows you to age optimally, according to a study by King’s College London and the University of Birmingham. The study of amateur older cyclists found that many had levels of physiological function that would place them at a much younger age compared to the general population; debunking the common assumption that ageing automatically makes you more frail.

The study, published in The Journal of Physiology, recruited 84 male and 41 female cycling enthusiasts aged 55 to 79 to explore how the ageing process affects the human body, and whether specific physiological markers can be used to determine your age.

Cyclists were recruited to exclude the effects of a sedentary lifestyle, which can aggravate health problems and cause changes in the body, which might appear to be due to the ageing process. Men and women had to be able to cycle 100 km in under 6.5 hours and 60…

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After the New Year, Shoppers Make Healthier Purchases but Don’t Cut the Regular Less-Healthy Ones

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Be cautious in your endeavor to begin eating healthy. You must cut out the bad habits and replace them with positive ones. Watch out for hidden sodium and sugars as well.

Cooking with Kathy Man

Do you resolve to eat healthier and lose weight in 2015? Watch out for this “healthy illusion” discovered by researchers at the Cornell Food and Brand Lab.

First, the researchers found that shoppers spend 15% more on food during the holiday season (Thanksgiving to New Year’s) and only about 25% of that additional food is healthy. This means that during the holidays we tend to buy more junk food—not a big surprise. “What was surprising, was the second finding of the study” says lead author Lizzy Pope, who led the study as a post-doctoral student at Cornell, and recently joined the University of Vermont’s Dept. of Nutrition and Food Sciences, “After the New Year, shoppers continued to purchase a greater amount of food and while more healthy food did make it into their carts, they continued to buy the less-healthy items too!” After the New Year, shoppers actually took home…

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Nearly All Diabetics Should Be on Cholesterol-Lowering Drugs: Experts

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Are the guidelines for what is considered healthy, being changed to accommodate a growing obesity epidemic? You be the judge. I have a predisposition genetically for high cholesterol, but am also able to keep it in check with diet and exercise. While this article deals more with diabetes, I am merely raising an awareness and a push for being more proactive towards our health.
The American Diabetes Association is now suggesting that some patients with diabetes take a statin to lower cholesterol levels. People with diabetes are two to four times more likely to have a stroke or heart attack.
There is also a recommendation that everyone exercise regularly, not spend more than 90 minutes at a time inactive, and to perform resistance exercise at least twice a week unless advised against, due to medical reasons.
What does all of this mean? Regular exercise and the proper intake of nutritious food, (diet), will help lower blood pressure, reduce your risk of stroke and heart attack, lower stress, improve sleep and memory, the list goes on.
In fitness, Bob

Cooking with Kathy Man

New guidelines from the American Diabetes Association (ADA) call for giving the cholesterol-lowering drugs known as statins to all people with diabetes to help prevent heart disease.

These new standards bring the association in line with the American College of Cardiology and American Heart Association, which also recommend giving low- or high-dose statins to all people at risk for heart disease, including people with diabetes.

“We agree that the decision to start a statin should be based on a patient’s risk,” said Dr. Richard Grant, a research scientist at Kaiser Permanente Division of Research and chairman of the ADA’s professional practice committee.

“It turns out that patients with diabetes have the same risk as people with heart disease, so all of our patients need to be on statins,” he said.

However, Grant said some people with diabetes may not need statins. These include younger, healthier patients and very old patients…

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What’s In It For Me?

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Where to begin?

This is a question that was posed to me by a fellow blogger, in regards to getting back on track, becoming more active, losing holiday weight gain and where to begin.

Most of us already know “What’s in it for me”? The payout is immense! Better mood, improved sleep, ability to fight off colds and disease, longer life, the list is long.

So now lets look at where to begin . Do you open a savings account with all the money you want to have in it, or do you put in a little at a time? I know for me, it takes time. Money and health can be looked at the same way. They share an investment approach. Hear me out, I’m not preaching about how to get rich, unless you want to take stock in your health and fitness.

“I don’t have enough time”, is often heard.  Schedule that time for yourself. Start with one minute in the morning and one minute in the afternoon. Not so bad, right? Now double that on day two. Seriously, you have two minutes. Is it necessary to lean on the sink while you brush your teeth? That’s right, step in place while brushing. “But Bob, I gotta watch the traffic and weather before I go to work”. Awesome, I see about three more minutes of opportunity right there! Work your way up in time spent moving. Sometimes we struggle with the word exercise, so call it movement.

Do you find yourself spending a few minutes in the kitchen while the coffee is brewing or while you savor that first cup? Rest your hands on the counter edge,  put your feet back a little, and do some push ups against the counter. They do not have to be done lying down. Just make sure your feet are secure and not going to slide. Calf raises are an easy exercise as well. Up on your tip toes and back down.

Packing lunches or making breakfast? Grab that milk or juice jug and lift it a few times. Sound silly? Maybe to the person that doesn’t take the opportunity to try or utilize their time.  Save those rubber bands that are wrapped around packages or produce. Keep one at your desk, in your purse, in that catch all drawer and use it as a hand exerciser. Loop it around the ends of your fingers and spread them apart. This will increase your grip and tone up your forearms.

The key to all of this is beginning. Set an alarm or an appointment reminder, whatever it takes for you to reserve that time for yourself. By the way, it took you about 1 minute and 45 seconds to read this far. (wink)

Now to the nutrition part of this. Exercise, or movement, is only about 20% of the equation. We put on that holiday weight because of all the temptingly delicious offerings that are around every corner. Trust me, I know. I enjoy food too. Okay, so we enjoyed ourselves a little too much with all the extras that were so tempting. Get back on track. If you racked up debt from holiday spending, it’s time to start saving again. Same thing with the diet, or food intake if you will. Cut back on the sugars, carbs, gravies, sauces, (Yeah, I know..), and begin eating sensibly again. More vegetables, lean protein, fresh fruit, you know the drill, whole grains.

We bombard our bodies with these changes in poor diet choices, and in turn we spend more time sitting around chatting with friends and family. All we need to do is reverse this. More time moving and less time making unhealthy food choices. Just by moving more, you increase the metabolism needed to effectively burn the fuel you take in.

Do you need more motivation? Contact me at bob@guidancefitnesspt.com

The first step was taken when you chose to read this. Now get up and move 😉

In fitness, Bob

One Simple Life Hack for Fatigue

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Even more validation for exercise benefits. Don’t like the word exercise? That’s okay, we can just call it movement.

Health Secrets of a SuperAger

Eat less; move more is the mantra of this blog. Turns out that the move more part covers a multitude of sins.

I ran across this quote on WebMD “Exercise has consistently been linked to improved vigor and overall quality of life,” says Kerry J. Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine. “People who become active have a greater sense of self-confidence. But exercise also improves the working efficiency of your heart, lungs, and muscles,” Stewart says. “That’s the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.”

Running-Couple

It doesn’t get any better or clearer than that. I feel strongly that exercise is not optional in our daily life. (Check out my post Is Exercise Optional for Losing Weight?)

The sooner you integrate regular exercise into your…

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Breaking down 8 Barriers to Positive Thinking – Infographic

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Every new endeavor begins within us. We must first make the decision to begin the task at hand. The idea may be planted from an outside source wish, or desire, but ultimately we must be willing to begin. How and if we hold ourselves accountable, depend on the outcome. Positive reinforcement, beginning with the first step is crucial. You only fail if there is no effort. Only through effort can we succeed.

Health Secrets of a SuperAger

Sometimes we can get in our own way when it comes to health and happiness. This infographic shows some excellent examples of common everyday mistakes that put in front of our own well being as well as the antidote for each.

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To read further on positivity, check out: How to Become a Positive Thinker,Positive Thoughts To Dwell On,7 Exercises That Train Your Brain to Stay Positive,How to Harness Positive Psychology for You – Harvard,Positive, Happy People Suffer Less Pain,What is Positive Psychology?

Tony

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