Tag Archives: health

Can Video Games Count as Exercise?

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By Stacey Colino for Live Right Live Well

Not long ago, playing video games provided good exercise for kids’ thumbs — and not much else. Now, a new generation of more active video games, like Wii Sports, is changing all that. The big question on everyone’s mind: Can these new active video games help you, your spouse and your kids get (or stay) fit?

The answer is maybe. A study at the Mayo Clinic in Rochester, Minn., found that kids burn more than twice as many calories playing activity-promoting video games — such as Dance Dance Revolution (DDR) and EyeToy — than just sitting and watching TV. With DDR, you control the game by stepping on an electronic dance pad, while EyeToy uses a special camera to capture an image of the player in motion and literally inserts her into the onscreen Playstation action.

In a recent study at the University of Wisconsin-La Crosse, 24 volunteers (ages 12 to 25) played DDR at various intensities, then researchers examined their heart rate, VO2 max (a measure of maximum aerobic capacity) and caloric expenditure. It turns out that playing DDR in “difficult mode” produced results comparable to taking a high-impact aerobics class: Heart rates jumped to 76 percent of maximum and participants burned calories at a rate of 480 per hour, reports study leader John Porcari, Ph.D., professor of exercise and sport science at the University of Wisconsin-La Crosse. Playing DDR in “standard mode” was the calorie-burning equivalent of riding a bike 12 miles per hour.

Does this mean active video games are as good as regular exercise? “I see it as a supplement, not a substitute,” says Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. “These more active video games don’t get you moving to a degree that can serve as a substitute for the real thing.” However, others see it differently: “It isn’t a replacement for exercise — it is exercise,” Porcari says. “When you’re working that hard [as hard as people did playing DDR in difficult mode], your heart and lungs don’t know what you’re doing. They just know they’re working harder.”

Ultimately, experts agree that the best approach may be to aim for a combination of regular exercise and video exercise. To that end, your family could jog, bike, swim or play (real) tennis four days a week and play active video games twice a week. Or “you could do 30 minutes of formal exercise and 15 minutes of these [video games] most days of the week,” Bryant suggests. However you divvy it up, the key to getting the most from these active video games, says Bryant, is “to move as much as possible and move as much of your body as possible.”

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

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Greek Yogurt, Granola and Citrus Parfait

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From the Editors of Live Right Live Well

Eat breakfast every day: It really will help you achieve that new year’s resolution to lose weight. Research shows that breakfast eaters are more successful with weight loss efforts. Choose a protein and carbohydrate-rich breakfast — that’s the winning combo for a satisfying meal that sticks with you longer and helps prevent mindless munching. This fast parfait is loaded with protein from Greek yogurt (which has double the protein of regular yogurt) and nutrient-rich carbohydrates from granola, grapefruit and tangerine. Ruby red grapefruit and tangerine provide an excellent source of the antioxidant vitamins A and C.

Makes 1 parfait

Ingredients
1 cup Greek nonfat vanilla yogurt
2/3 cup favorite granola cereal
1/2 small ruby red grapefruit, peeled and sliced
1 tangerine, peeled and sliced

Directions
1. In a tall glass or bowl, layer all ingredients alternately.

2. Enjoy immediately.

Nutrition information (per serving)
490 calories
29 g protein
90 g carbohydrates
3 g fat (0.5 g saturated)
3 mg cholesterol
225 mg sodium
485 mg potassium
350 mg calcium
2.2 mg iron
3185 IU vitamin A
73 mg vitamin C
7 g fiber

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Vitamins That Keep Your Brain Young

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By Stacey Colino for Live Right Live Well

Wouldn’t it be great if simply eating could keep your brain young? Well, good news: New research sheds light on how certain vitamins and other nutrients may keep your memory sharp and your brain agile — and ward off dementia — as you get older. “The key is to try to get these nutrients from whole foods whenever possible, because they can act synergistically,” says Paula Bickford, a doctor of pharmacology and professor in the department of neurosurgery and brain repair at the University of South Florida College of Medicine.

So which vitamins and nutrients have the most promise for keeping your brain young?

Omega-3 Fatty Acids
French researchers found the lower your intake of omega-3 fatty acids, the higher your risk of suffering cognitive decline.

How they keep your brain young: “Omega-3 fatty acids protect the brain against oxidative stress [damage generated by unstable molecules called free radicals],” explains Bickford. In addition, “nerve tissue uses omega-3 fatty acids as the building blocks for cells,” says Bickford, and omega-3’s help with signaling within and between nerve cells, which helps your brain function properly.  

What to eat: salmon, tuna, lake trout, sardines, anchovies, walnuts, canola oil, flaxseeds.

Vitamins C, D and E
Research from the Netherlands suggests that eating a diet rich in vitamin E may reduce the risk of dementia and Alzheimer’s disease. A South African study found that older adults with dementia had lower blood levels of vitamin C. Finally, a study at the University of Manchester in the U.K. found that middle-aged and older adults with lower blood levels of vitamin D performed less well on cognitive function tests.

How they keep your brain young: Because these vitamins have antioxidant properties, they can protect the brain from free radical damage. Plus, “having antioxidants in your diet helps reduce low-grade inflammation in your cells and clogging of arteries, which would compromise blood flow to the brain,” says Joy Dubost, a doctor of food science, registered dietitian and spokeswoman for the Institute of Food Technologists.

What to eat:
For vitamin C: orange juice, red peppers, papaya, strawberries, broccoli, citrus fruits.
For vitamin D: salmon, halibut, fortified milks, fortified cereals, eggs.
For vitamin E: fortified cereals, sunflower seeds, almonds, spinach and other leafy greens, canola oil.

B Vitamins
Researchers from the Rush University Medical Center in Chicago found that older adults with higher blood levels of vitamin B12 showed slower rates of cognitive decline. Meanwhile, research from the University of California, Los Angeles found that low folate levels were associated with higher levels of cognitive decline among high-functioning adults in their 70s.

How they keep your brain young: No one knows exactly how these B vitamins help, “but there are many hypotheses,” says Christy Tangney, a doctor of nutrition and associate professor at Rush. One is that suboptimal levels of B12 can lead to problems in your body’s ability to synthesize brain chemicals and maintain your brain’s network of nerves. “Another is that a deficiency of either folate or B12 can lead to a buildup of homocysteine [an amino acid in the blood], which is toxic to the blood vessels in the brain and causes damage to neurons [which can lead to cognitive decline],” explains Tangney.

What to eat:
For vitamin B12: beef, shellfish, organ meats, salmon, fortified cereals.
For folate: fortified cereals, beans, broccoli, spinach, okra, papaya, enriched pastas.

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

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Do You Sit Too Much?

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By Daryn Eller for Live Right Live Well

Stiff joints, achy muscles, numb limbs — all familiar side effects of too much time spent parked in a chair. But did you know that sitting too much may actually shorten your life as well? That’s the conclusion of a surprising new study conducted by the American Cancer Society.

After tracking 123,000 people, researchers found that women who reported sitting more than six hours per day were 37 percent more likely to die prematurely than those who sat fewer than three hours a day — even if they got regular exercise. Men were 18 percent more likely to die early.

When participants reported sitting for long hours without engaging in a regular exercise routine, the results were even worse: Women and men who sat for six hours a day and didn’t work out were, respectively, 94 and 48 percent more likely to die early compared with those who sat fewer hours and were very physically active.

“Being active is beneficial — this we know from many years of research, not just from this study,” says lead researcher Alpa V. Patel, who is an epidemiologist with the American Cancer Society. “But our study also showed that being active combined with sitting less was better.” This may be because sitting has been shown to negatively affect cholesterol, triglycerides, blood pressure, leptin (the hormone that helps govern appetite) and other factors associated with obesity and cardiac disease.

So what do you do if you have a desk job or are otherwise stuck sitting in a chair for six or more hours per day? “For optimal health and longevity, adults should engage in at least 150 minutes of moderate to vigorous activity per week,” says Patel. That averages out to a minimum of 20 minutes a day. “Additionally, this study suggests that reducing time spent sitting will add additional benefit. Our study showed that less than three hours a day [of sitting] had the lowest risk.”

A few suggestions to get your daily dose of movement:

  • Set an alarm on your computer that will remind you to stand up or walk around for a few minutes once every hour.
  • Take a 20-minute midday stroll if you simply can’t get up every hour. It gets your blood flowing and counts toward your daily out-of-chair quota.
  • Work standing up. Lore has it that Thomas Jefferson and Ernest Hemingway, among others, used a raised desk so they could stand while working.
  • Skip interoffice phone and email. When you want to discuss something with a colleague at work, get up and walk to their desk instead.
  • Use your feet instead of sitting in a car if you have to run an outside errand that’s within walking distance.
  • Choose leisure activities that don’t involve sitting: Go to a bowling alley instead of a movie theater, a dance class rather than a concert, or a museum as opposed to a spectator sports arena.

Daryn Eller has written for O, Prevention, Health and Natural Health magazines. She lives in Venice, Calif.

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5 Breakfast Recipes That Boost Your Health

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By Densie Webb for Oral Care And Health Daily

It’s tempting to take shortcuts, especially when it comes to the first meal of the day. Instead of sloughing off breakfast, start off on the right food and set the tone for a healthier day — every day. Here’s how:

Stay Slim Mondays

Opting for fresh vegetables first thing in the morning ensures that you’ll be more likely to get in the recommended 2 1/2 cups of daily servings to stay fit and healthy.

Carrot Smoothie (2 servings)

  • 2 cups carrot juice
  • 1 tablespoon freshly squeezed lemon juice
  • 1 cup vanilla yogurt

Pour all ingredients into a blender and blend until smoothie reaches desired consistency.

Tough Teeth Tuesdays

Combine the calcium cache of cheese with the phosphorus found in eggs, and you’ve served a wakeup call for strong bones and teeth.

Breakfast Quesadilla (2 servings)

  • 2 eggs
  • 1/2 cup and 2 tablespoons light jalapeno cheddar cheese
  • Two 6-inch soft fat-free tortillas
  • 1 tablespoon diced green pepper
  • 1 tablespoon diced onion
  • Nonstick cooking spray
  1. In a skillet, use nonstick cooking spray and prepare eggs with green peppers, onions and 1/2 cup cheese. Flip once. Cook until done.
  2. Heat tortillas in the microwave until warm, about 30 seconds.
  3. Layer a tortilla, egg mixture and tortilla with cheese on top.
  4. Cut into six pieces.

Heart Health Wednesdays

Eating oatmeal is a proven way to lower your cholesterol, but let’s face it: Pancakes sound much more tempting. Get the best of both.

Oatmeal Pancakes

  • 2 cups pancake baking mix
  • 1/2 cup old-fashioned oats
  • 2 tablespoons packed brown sugar
  • 1 1/4 cups low-fat milk
  • 2 eggs
  • Nonstick cooking spray
  1. Grease griddle with cooking spray and heat to 375 F.
  2. In medium bowl, use a spoon to stir all pancake ingredients until blended.
  3. For each pancake, pour 1/4 cup batter onto hot griddle. Cook until edges are dry. Turn and cook other side until golden.

Brain Boost Thursdays

Blueberries pack a huge antioxidant punch to help keep your mind nimble.

Blueberry Waffle Sandwich (3 servings)

  • 3 ounces low-fat cream cheese, softened
  • 1 1/2 tablespoon confectioners’ sugar
  • 6 whole-grain frozen waffles
  • 3/4 cup fresh blueberries
  1. In bowl, stir together cream cheese and confectioners’ sugar.
  2. Heat waffles in toaster.
  3. Spread cream cheese mixture on waffles.
  4. Spoon blueberries over cream cheese on three slices.
  5. Cover with remaining slices.
  6. Cut each “waffle sandwich” in half.

Protein Punch Fridays

A high-protein breakfast will keep your hunger at bay throughout the morning.  Stay satisfied without the saturated fat with this tasty option.

Sweet Greek Breakfast (1 serving)

  • 6 ounces Greek yogurt
  • 1 ounce raw walnuts, chopped
  • 1 medium apple, chopped
  • 1 handful raisins
  • 1 tablespoon honey

Stir together all ingredients in a bowl and enjoy!

Densie Webb is
a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.

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Featured Active Mom Becca ~ Moving Through Spinal Stenosis & Degenerative Disc Disease

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This week MomActive welcomes guest blogger, Becca. A diagnosis of spinal stenosis and degenerative disc disease has posed a number of challenges but has not stopped this active mom of two from being an excellent example of healthy living for her family, and an inspiration for us all! Becca hopes that by sharing her story she can help others who might be suffering from similar symptoms.

Earlier this year, I was diagnosed with a degenerative spinal defect. I was having some strange lower back pain and went to get it checked out. The pain was almost like that of an epidural, if you can relate to that. It wasn’t a muscle pain, but almost in my bones.

The defect? Ok, I lied. There are two. Spinal stenosis and degenerative disc disease. Lucky me. It was the same thing that my Grandmother was diagnosed with. She died a few years ago after being bedridden for the last 3 years of her life, in constant pain because the bones in her spine were brittle and lacked cushioning between the discs.
Also, my father was diagnosed with the same defect a few years ago and suffers from the same excruciating pain that my grandmother did.
It’s genetic, I guess. The bad part? Grandma and Dad were diagnosed in their mid-50′s. I am 32.
I was referred to an amazing bone and joint doctor, one of the best in the state, who explained to me that my age and the fact that I am active should keep me from ending up in a wheelchair… as long as I keep moving.

Last year, I was kickboxing, turbo jamming, and running in 5k’s left and right. I even joined a women’s soccer team… well, until I fractured both of my feet in a game. But that’s a story for later. Last year I felt better than I ever had, and I was showing my boys how to be healthy by example.

This year? Spinal defect. New game, new rules.

At 32, I had no idea how to react when my body told me no. I pushed. It pushed back.

One day during the summer, I ran 3 miles. That night I paid dearly. Last year, 3 miles was ok. This year, it laid me out on the couch. I didn’t understand how, in the span of 6 months, I was no longer able to run 3 miles or finish a Turbo Jam video without taking advantage of the “modified” workouts. I was embarrassed and thought my family would think I was milking this thing for all it was worth.

Not exercising? Not an option. I exercise for stress relief, fresh air, and a healthy body. I now have an amazing physical therapist who helps me maximize my workouts and feel the best that I can.
These are my new rules:

1. Listen to your doctor. Take notes, listen to what he or she says, and ask a lot of questions. A few days after the appointment when everything settles in, don’t be afraid to call and ask more questions.

2. Find a physical therapist. I underestimated what physical therapists do. They help you strengthen the muscles around your weak areas to reduce injury, while slowly building up muscles in the injured area. My PTs provided me with exercises that, on the service, seem elementary… until I do them. I woke up last weekend in a lot of pain and exercised for 10 minutes using the “bad day exercise” sheet I was given. Not only did I feel better afterwards, but the next day the muscles I worked were fatigued. Seriously – if you could have seen how easy these exercises were, you would have laughed. But they targeted exactly the right muscle groups.

3. Exercise isn’t everything. Health, wellness, nutrition, and exercise all work together on a daily basis. If you wake up and change into your workout gear only to discover that you can’t bend down to tie your shoes, maybe today is the day to do some strengthening exercises or yoga. I make up for those days in other areas. I make an effort to eat less calories to balance out the lack of cardio. Exercise isn’t the goal; feeling good and being healthy are the goals.

4. {Responsibly} Test the waters. I can run 2 miles without having to ice my back. I know this because I ran 3 and it was too much for my spine. So I ran 2 1/2 a few times, and it was still too much. 2 miles? I feel accomplished, and my spine doesn’t yell at me. I could have easily decided that running wasn’t for me after the 3 miler, but… (see #5)

5. Don’t stop moving. The day you decide to give up and stay on the couch is the day you have lost. If your legs hurt, lift some light arm weights. If your arms hurt, do a few leg lifts. Do something. Try something different (the game has changed, you know). Do what you can.

*Becca is a mother of three boys (ages 6, 10, and 35), and a part time speech therapist. She enjoys two mile runs, modified Turbo Jam workouts, reading books, and eating M&Ms. You can find her personal blog at  OurCrazyBoys.com.

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How To Maximize Nutrition

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By Steve Gelman for Live Right Live Well

Yes, yes, we know that you know that eating broccoli is good for you. But did you know that cooking it incorrectly can destroy the health benefits? Or that failing to spot just one word on the label of cooking oil can deprive you of vital nutrients? “You must always be aware of nutrient retention if you want to get the biggest health boost from food,” says Jennifer Crum, a dietitian with New York University Medical Center in New York City. “And the way you cook, buy and store food can make a big difference in how many nutrients it retains” To maximize the nutrients in the food your family eats, follow these 10 simple dos and don’ts from the experts:

Better Buying
DON’T buy “blended” cooking oil Blended oils are usually dominated by the cheapest and least-healthful oil listed on the label. Instead, look for single-source oils such as pure canola or pure olive.

DO buy fruit whole Nutrients in fruit can be diminished by exposure to air, so buy melons and other fruit whole, rather than cut in halves, quarters or cubes, says David DeVellis, M.D., a Groton, Mass., nutrition consultant and a medical editor at the University of California Berkeley Wellness Letter.

DO make sure fish is fresh Buy only those that the store keeps on ice and covers with ice. The fish should have bright, glossy skin; clear, bulging eyes; tight scales and firm flesh. The aroma should be clean and briny, with no whiff of iodine, ammonia or strong fishiness.

Smart Storing
DON’T cut fruit and vegetables before storing Once you slice and dice, fruit and vegetables begin to lose vitamin C, says Marisa Sherry, a dietitian with Mt. Sinai Medical Center in New York City.

DO put soups and stews in the refrigerator overnight The next day the unhealthy fat will have congealed on top, and you can simply skim it away, leaving the healthy nutrients intact. You can do the same thing with stock and sauces, adds Crum.

Crafty Cooking
DO cook vegetables Cooking vegetables until they’re just tender releases nutrients so that they are absorbed more readily into the body than if the vegetables were eaten raw, says Crum.

DON’T boil away vitamins Boiling vegetables, especially in large amounts of water, drains away essential vitamins, says Sherry. Steaming or stir-frying retains the most nutrients. This is especially true of broccoli, but in general, the less water most vegetables are cooked in, the healthier they will be.

DON’T remove the skin from potatoes This is because most of the nutrients in potatoes are near the surface, says Crum. Instead, scrub potatoes to remove dirt, then bake, steam or heat them in a microwave to preserve vitamins.

DO cook carrots with a bit of olive oil A little monounsaturated fat can make it easier for your body to absorb the vital antioxidant beta-carotene, says Crum.

DO roast meat and poultry on a rack This allows fat to drip away for the best heart-healthy results, says the American Heart Association. In addition, use low-fat broth instead of pan drippings for basting.

Steve Gelman has covered health and fitness as an editor and writer for more than 30 years. His work has been published by the Reader’s Digest Association, Life, Esquire, Woman’s Day and other major outlets.

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Myth or Truth? ~ Dental Health Facts

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By Victoria Clayton for Oral Care And Health Daily

Do you know all there is to know about maintaining a healthy smile? See if you can separate oral health facts and fiction.

Myth or Truth? Fewer sweets means fewer rotten teeth.

Myth. “More important than the actual amount of sugar you consume is the frequency,” says Dr. Rob Berg, chairman of applied dentistry at the University of Colorado, in Denver. Here’s why: Nasty bacteria, called streptococcus mutans, that live in your mouth are primarily responsible for tooth decay. Every time you eat, they feed on the sugar in food and drinks and produce enamel-destroying acid waste. So “if you’re habitually bathing your teeth in sugar throughout the day and night, it’s a never-ending process,” says Berg.

What to do: Limit eating sweets to mealtimes, when your streptococcus mutans is revved up anyhow. If not at mealtime, finish your drink or sweet snack within a half hour, advises Berg.

Myth or Truth? Adults are as susceptible as kids to tooth decay.

Truth. Wouldn’t it be nice if one of the rewards for getting older was that our teeth somehow became impenetrable? Not so, unfortunately. Dry mouth — a common ailment caused by medications, diabetes or rheumatoid arthritis — makes many adults highly susceptible to tooth decay. “We want saliva. It’s wonderful because it buffers harmful acid in the mouth,” says Dr. Boyd Robinson, associate dean for clinical affairs at the University of Florida College of Dentistry in Gainesville.

What to do: Talk to your doctor and dentist about switching medications or using special rinses and pastes formulated to help moisten the mouth. Drinking water throughout the day and chewing sugarless gum are also great mouth moisteners. (For more tips on dry mouth relief, see our recent feature here.)

Myth or Truth? A restored tooth is more likely to have future problems.

Truth. Once a tooth has been damaged, there’s a lot that can be done to fortify it, but the integrity of the tooth will never be the same. A damaged tooth is more susceptible to cracks and chips; plus cavities could still occur, as bacteria like to latch on at the margins where a filling or crown meets the tooth.

What to do: You guessed it: Brushing twice a day and flossing daily is your best defense against future tooth decay anywhere in your mouth.

Myth or Truth? Women with osteoporosis are twice as likely to lose a tooth.

Myth. The number is actually higher: Women with osteoporosis, or low bone density, are three times as likely as their peers to lose a tooth. After all, teeth are anchored into the jaw, which is a bone. Therefore, anything that affects your bones can also affect your teeth.

What to do: Eating plenty of calcium-rich foods such as dairy products and tofu may help keep your jaw and other bones healthy. Engaging in weight-bearing exercise such as walking, dancing and jogging also seems to help. If you’re 50 years or older, or have a family history of osteoporosis, talk to your doctor about getting your bone density tested. Osteoporosis medications may help prevent damage to your bones and teeth.

Myth or Truth? White teeth are healthier than yellow teeth.

Myth. We may be obsessed with gleaming white teeth, but often, color tells you nothing about the true health of your choppers, says Robinson. For example, teeth can be bleached very white, but the bone supporting them could be in dire shape. Also, as you age, your teeth naturally become more yellow because more dentin, which lies beneath enamel, is exposed. “This is a normal process,” says Robinson.

What to do: Pay attention to bleeding gums or pain when you chew — these tell-tale signs could mean that your mouth really is in trouble.

Victoria Clayton is a freelance health writer based in Southern
California. She is the former “Growing Up Healthy” columnist for Msnbc.com and has written
about dental spas and other oral health topics for The Los Angeles Times.

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How To Stay Healthy When Everyone Else Is Sick

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Charge Up For Good Health



By Nancy Kalish for Charge Up For Good Health

This isn’t just the start of holiday season; it’s germ season as well. That’s why many of us will be hacking away and looking a lot like Rudolph before winter is over. “The average adult gets one to three respiratory illnesses each year, and women, especially if they’re moms, tend to catch even more,” says Charles Gerba, an environmental microbiologist at the University of Arizona and coauthor of The Germ Freak’s Guide to Outwitting Colds and Flu.

So how can you avoid getting sick? You already know you need to eat right, exercise and get enough sleep. And yes, you should get a flu shot now, even if you received one last year (visit FluClinicLocator.org to find out where you can get the vaccine near you). But don’t stop there. Here are six surprising ways to help stay healthy and keep you and your family sniffle-free all season long:

1. Fill up on fiber.
It not only helps you feel full and lose weight, it also boosts your immune system. New research from the University of Illinois shows that fiber, which is abundant in fresh fruits and veggies, stimulates the activity of our white blood cells, which battle infection and help you stay healthy. And don’t forget to add garlic to your dishes. It contains allicin, a potent germ-fighter. Cook it to release the most benefits, and try to eat some at least three times each week.

2. Get your dose of D.
During winter months, it’s hard for your body to make enough vitamin D from sun exposure, and few foods contain a good amount. But vitamin D is the key to a strong immune system. According to recent research published in the journal Epidemiology and Infection, people downing 2,000 IU of vitamin D daily came down with 70 percent fewer colds and flu than those taking a placebo. Other research shows that getting enough vitamin D may lead to less cancer, heart disease, diabetes and other serious diseases.

3. Fend off the flu with sex.
According to researchers at Wilkes University, making love just once or twice a week boosts your levels of flu-fighting antibodies by a whopping 30 percent. If your loved one is sick, however, stay away.

4. Avoid the worst germ hot-spots.

  • Elevator buttons. Push them with your keys, a credit card or a gloved finger. Ditto for ATM screens.
  • The office fridge, microwave and water fountain. Use a paper towel to open them and turn them on.
  • Your co-worker’s candy bowl. If other people have been dipping in, there’s more than M&M’S in there.
  • The handle of your supermarket cart. Carry sanitizing wipes with you to disinfect it before shopping.
  • Public restrooms. After washing your hands, turn off all faucets with paper towels and be sure to open the exit door with one (it’s the germiest spot of all).

5. Choose the right cleaning products.
Using the wrong ones could end up simply pushing the germs around instead of killing them. Unfortunately, most green products won’t do the job. Only the sprays, liquids and wipes labeled “disinfecting” or “sanitizing” will kill germs, including the cold and flu viruses. Look for an Environmental Protection Agency number, which ensures the product has been tested for effectiveness, and follow product instructions exactly.

6. Wash, wash and wash some more.
You know you should wash your hands before you eat to stay healthy. But Gerba advises also scrubbing up as soon as you enter your home or workplace to wash away all the germs you picked up getting there. Rub the top and bottoms of your hands under water (it doesn’t matter if it’s hot or cold) for as long as it would take you to sing “Happy Birthday” twice. Soap won’t actually kill germs, but it helps them slide off your hands. Nowhere to wash? Use a hand-sanitizing gel with at least 60 percent alcohol, which protects against the flu by destroying the outer layer of the virus.

Nancy Kalish is the managing editor of this website and has written for O, The Oprah Magazine; Prevention; Self; Real Simple; and many other publications. She also works with clients one-on-one as a certified health coach.  Learn more at NancyKalish.com.

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5 Simple Things You Can Do To Nurture Yourself

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Nurture. As parents, when we think of the term “nurture”, it evokes a great sense of responsibility. We take our role as parents very seriously but, ironically, many of us stop short of nurturing the most important piece of our children’s growth. Ourselves.

For some parents, the question, “How do you nurture yourself?”, evokes feelings of guilt. There seems to be a disconnect in our minds between what it means to be a good parent and what it means to take care of ourselves. The fact is, a parent who takes time to nurture their own well-being not only has more to give, but sets the tone and example for how their children, and the family as a whole, will take care of themselves.

Are you nurturing your own sense of well-being? Or, are you so frazzled you have absolutely no idea where you would begin?

To help you get started, I’ve listed five simple things I do to nurture myself:

1. Schedule An Appointment with Yourself

Exercise is the most important piece of my sanity. The other day I was bemoaning a week’s worth of missed morning runs and yoga classes because of my crazy schedule.  When my husband asked why I didn’t just put a recurring appointment in my calendar, it occurred to me that if I schedule an appointment with myself each day, I would have to justify rescheduling or canceling it. Now when I look at my calendar I can decide where the priority is and, if I need to, I can reschedule my appointment with myself! Either way, that appointment is important and it deserves a place on my daily calendar.

2. Invest in A Really Great Water Bottle

A large percentage of the human body is made up of water, so it only makes sense that drinking water isn’t just good for you, but can make you feel pretty darn good. It might seem silly, but I have found that if I really like a water bottle I am more likely to keep it full and with me throughout the day. When you buy a water bottle consider things like the size, shape, and how the spout works.

3. Buy Fresh Flowers Once A week

I have to admit, my Scottish upbringing made this a hard one for me at first. On the surface, buying fresh cut flowers that will eventually die seems wasteful, but flowers make me smile. People who smile are happier and there is even a study that proves flowers can improve your emotional health. Whenever possible I buy the Star Gazer Lillies, their fragrance is so powerful that I can smell them the minute I walk in the door to my house, and that makes me smile…

4. Make Your Bed

It’s the simple things that impact us the most. No matter how chaotic the day gets, if you make your bed you have at least accomplished something! For whatever reason, I feel a sense of calm when the beds are made. In our house, breakfast is only served to those who have made their bed and have their shoes on.  For some people a clean sink, a clear desktop, or an orderly closet might take the place of a made bed. Whatever works for you, be consistent!

5. Always Have A Goal or Future Plan

Happiness. A sense of purpose. Motivation. Positivity. All of these things are bolstered when you have something to look forward to. Whether it is a fitness goal, a professional goal, or a planned vacation, make sure that you always have something to look forward to.

How do you nurture yourself?

This article was first published as Responsible Parents Model Healthy Self Care on Technorati.com

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