HealthQuest Wellness (Winterfit, Springfit, Summerfit, Fallfit)

This is the Old Blog, Visit the NEW Blog

2007-01-15T12:33:00.000-08:00

We've upgraded to a brand new blog format. I think you'll like it.

Go here to read the new blog

Fat Factors - New Wave of Research

2006-09-11T12:20:00.000-07:00

Fat Factors - By ROBIN MARANTZ HENIG, New York Times, Published: August 13, 2006

It's clear that diet and genes contribute to how fat you are. But a new wave of scientific research suggests that, for some people, there might be a third factor - microorganisms.

Get the article here (click the link in the upper right corner to skip the ad and go right to the article)

2006-09-11T12:09:00.000-07:00

Trading a Paper Clip for a House

2006-08-31T11:57:00.000-07:00

Here's an interesting article about a Canadian internet blogger who bartered a red paper-clip for a house in Kipling, Sask. And now he's got a book and movie deal to tell the story of how he did it. What's interesting to me is that he has succeeded because he's thinking outside the box and he's making it fun. Instead of thinking of all the ways this is a ridiculous idea and how it will never work, he's having fun with it and taking action.

Cooking Cute - Packing Bento

2006-08-17T09:25:00.000-07:00

How to eat less and enjoy it more….pack bento!

I found an interesting blog site that shows you how to package food-to-go so that it looks appealing and cute. It’s called packing bento. Your kids will love it and so will you.

When food looks good and is attractively displayed, we're more likely to savor it and eat slowly. Beautiful food helps us slow down and focus on eating. We're also more likely to be satisfied with less food. Packing bento is a way to eat smaller servings without feeling denied. The pleasurable appearance of the food captivates us. We engage and enjoy - that's a great combo for eating less and enjoying it more.

If your lunch looked like this, would you enjoy it more?

Traditionally bento food is Japanese, but the author of the site includes all types of foods in her bento packing. Be sure to visit the gallery so you can see all the fabulous pictures of bento. Click on the photos to see them lifesize. Beautiful.

Here’s the description of what bento is and how to pack bento.

On-the-Go Raw Food Energy Bars

2006-08-14T10:23:00.000-07:00

If you find yourself out and about and you start to get hungry, don't pull into a fast food restaurant or stop at a vending machine. Open your purse, glove box, backpack, or gym bag and pull out a raw food energy bar like a Larabar or whatever your favorite brand is. These bars are called food bars because they actually contain food - usually only 4 - 6 ingredients (fruits, nuts, spice), period. They do not contain any preservatives, additives, flavorings, or anything processed. Plus they're raw which helps to preserve the nutrients.

Their special packaging keeps them fresh for several months. In the interview linked below, the CEO explains how the packaging keeps them fresh.

One of the most popular flavors is apple pie which is made of dates, walnuts, unsweetened apples, almonds, raisins, and cinnamon. And that's it. Unbelievable when you're used to seeing a list of 20 items in the typical snack bars. This bar has 190 calories but it's pure food, no junk calories.

Thinkorganic! is another brand I've tried. Cherry Nut (220 calories) has organic cherries, organic dates, organic raw walnuts, and organic raw almonds.

Beware - these energy bars do not taste like candy bars (thank goodness!) And they aren't cheap because they're made with high quality ingredients. I've bought them on sale anywhere from $1 to 1.50 each.

If you're adventurous, you can experiment and make your own. Or you can cut out the middle man (the food processor) and just baggie up some fruit (any dried fruit), nuts and seeds and you're good to go!

If you aren't usually hungry for breakfast, pack a food bar and a little yogurt or a piece of fruit. It goes down easy.

These food bars are a healthy snack option. Ask that they be added to the vending machines in your building. We've heard that healthy foods don't sell in vending machines. But because these bars are trendy (as well as nutritious), I think they'll sell! Ask for them.

More Articles on Food Bars
Article about the Organic Food Bar
Interview with Lara Merriken, CEO of Larabar
Larabar - energy and meal replacement review

Health & Wellness Podcasts

2006-08-11T11:46:00.000-07:00

If you prefer to listen to health information rather than read it, you're in luck. I found a podcast directory. Here's the link: http://coaches.aol.com/directory/podcasts

If you prefer to read, you can get a text version of the interviews. The text button is right next to the audio button.

Why We Eat Junk Food & Sugar

2006-06-14T08:55:00.000-07:00

Recently I've been thinking a lot about pleasure. Spring just says "pleasure." We have many opportunities to appreciate the cool mornings, warm afternoons, beautiful fragrant flowers, new growth, robin and other bird songs. We also get to enjoy chaotic weather and storms - lightning that lights up the sky in powerful ways, clouds that grow meanacing and dark, rain that beats down with a vengeance. All these things are awe inspiring. The power of nature is something to behold.

Spring invites us to enjoy our senses - sight, smell, taste, touch, sound, and the 6th sense that to me feels like a tea bag steeping. The flavor and body of the tea develops imperceptably. There's an added richness and fullness that's hard to describe. Do we accept the invitation to notice and enjoy spring?

We live such fast-pace lives that we miss many opportunities to enjoy everything around us. Our senses can become numbed because they aren't called upon to hunt, gather, and navigate through the day. We end up being pleasure deficient.

So what do we do? We've come to believe that the fastest way to get pleasure NOW, is to eat something. So we get up from our computers and head to the vending machines looking for a quick pleasure fix to satisfy our senses. A candy bar, soda pop, or something salty can quickly "fix" us.

But fortunately, so can a piece of fresh fruit! Unlike junk food, you truly can experience a piece of fruit with all of your senses - enjoy the color, smell the sweetness fragrance, feel the plumpness, and taste the tart or sweet juices. Refreshing, satisfying, and amazingly good for you.

Next time you need a pleasure rush, eat a piece of fruit--especially fruit that's grown locally because that fruit will be the freshest, sweetest, and most satisfying.

Rethinking Breakfast and Lunch

2006-05-24T07:06:00.000-07:00

If you're wondering what you should eat for breakfast, the following article may help you sort out the confusion. It takes an interesting approach to breakfast.

http://www.yogajournal.com/health/853.cfm

And here's an interesting article on lunch:
http://www.yogajournal.com/health/1622.cfm

Earth Day - Saturday, April 22

2006-04-20T08:54:00.000-07:00

I love Earth Day. It's one day a year that we think about the Earth and all its many wonders. I wish we thought about the Earth every day. But we live our busy lives mostly indoors, protected from the elements and separated from the day-to-day changes in seasons. It's good to celebrate Earth things and learn how to protect our health and environment. Here are highlights of some events and resources:

If you work in Topeka, join the Department of Health & Environment in celebration of Earth Day:

Friday, April 21
11am - 2pm rain or shine
South lawn of our state capitol

Free Pizza Hut pizza while it lasts
Free Pepsi products
Many Displays
Recycling drop off for cans, plastic, newspaper, old cell phones, computers, e-waste collection

Links to Several Earth Day Resources

Do something to enjoy the earth today . . . and every day.

Were you aware that:

More than 315 million computers are expected to become obsolete by the year 2004, containing an estimated 1.2 billion pounds of lead, 2 million pounds of cadmium, 400,000 pounds of mercury and 1.2 million pounds of hexavalent chromium. This makes small business computer recycling a paramount necessity.
Household Hazardous Waste, is the EPA's term for that old monitor or computer that you have sitting in your closet or garage.
More than 20 million PCs became obsolete in 1998 -- but just 14% of those were recycled or donated. Through the end of 2002 that number estimate to be over 80 million.
In 1992, the Environmental Protection Agency banned cathode ray tubes from landfills because of their high amounts of lead. An average computer monitor contains about 8 pounds of lead. Lead can also be found on computer circuit boards. The mercury, lithium, and cadmium found in many PC batteries are toxic at high levels. Other toxins, such as PCBs, are used in computer capacitors and are also hazardous.

The resource sites listed above will tell you how and where to recycle these kinds of things. Check it out. There are many local options.

Link Between Diabetes and Secondhand Smoke

2006-04-19T12:38:00.000-07:00

In a study that may offer new evidence of the hazards of secondhand tobacco smoke, researchers have found that people who are exposed to it may be more likely to develop diabetes. The researchers reached their findings after tracking the health of more than 4,500 people over 15 years. Some were smokers, some were nonsmokers exposed to secondhand smoke, and some were people who had no exposure at all.

See the article here.

Heart Disease & Women

2006-04-19T12:27:00.000-07:00

Puzzling differences have emerged between men and women with heart disease, making it plain that past studies, mostly done on men, do not always apply to women. Researchers have come to realize that to improve diagnosis and treatment for women, they must sort out the differences.

This article helps to sort out gender differences when it comes to heart disease. One woman's story is interwomen in this interesting article. Get it here

Trouble Sleeping? Here's Help

2006-04-19T11:35:00.000-07:00

If you have trouble sleeping, you'll want to read this article by Jane Brody. It's Excellent. Get it here

Did you know that lack of sleep can be a risk factor for hypertension? In a study of more than 4,800 men and women, people ages 32 to 59 who got five hours of sleep a night or less were about 60 percent more likely to develop high blood pressure than those who slept six to eight hours. Read about it here

Great Wellness Offerings for Coventry Members

2006-04-18T07:42:00.000-07:00

Have you checked out My ePHIT yet? It’s a great online health and fitness support center available free to all Coventry Health Care of Kansas members.

My ePHIT (Personal Health Improvement Training) is a virtual health club on your PC with all kinds credible, helpful information that you can put to use immediately:

GetPHIT provides personalized exercise programs designed to meet your goals. You can even see multi-media demonstrations of proper technique for any exercise you’re not sure about.
EatPHIT provides diet and nutrition planning. You get tools and resources to support healthy eating, including customized meal plans.
LivePHIT provides guidance on life balance and stress management.
FamilyPHIT provides resources specific to the interests and concerns of children and teens.
Coaching is also available online from a seasoned staff of experts with professional experience in exercise, nutrition and life management.

Want to know more? Follow this link – scroll down and click the My ePHIT icon for a guided tour. Once you decide you want to take advantage of My ePHIT, you can access it securely through My Online Services, the free online tool designed for Coventry members.

While you’re on the Coventry website, be sure to explore the other health and wellness information available to you, such as:

Wellness Reminders – email reminders (that you control) about important screenings or preventive services.
Kids Health – a rich source of age-specific articles, video clips…even games!
First Help – a nurse call line available around the clock for members with health-related questions.
First Help Audio Library – a variety of pre-recorded health and wellness topics, available 24 hours a day.
Members Choice – a value-added program that gives members discounts on alternative health products and services, such as supplements, fitness clubs, massage therapy, and acupuncture.

Here's the link again to check it out: here

Cool Wellness Tools for Kansas Choice & Premier Blue Members

2006-04-17T12:38:00.000-07:00

Kansas Choice & Premier Blue Members:

Looking for more health & wellness information or want to learn about discounts for some services not covered by your insurance plan? If so, you need to check out Resource Blue.

Resource Blue is a value-added discount and health & wellness awareness program that is free for all Blue Cross and Blue Shield of Kansas members. Your ID card will open doors to more services and programs.

The program is simple to access. There is a special section at www.bcbsks.com/resourceblue to serve as your central resource. There you will find a host of online tools including:

Personalized Health Dashboards*
Health Risk Appraisals*
Consumer education tools
Health and wellness information, tools and quizzes
Disease and condition centers
Health news
A health encyclopedia
Care management programs for chronic conditions
Preventive health care guidelines

*Available to registered members only

In addition, Resource Blue offers you discounts for popular services that are not covered by our insurance plans, such as

Therapeutic massage
Acupuncture
Nutritional counseling
Exercise and movement (such as yoga, Pilates, Tai Chi and personal trainers)
Mind and body therapies
Membership to fitness centers

You also can receive discounts from participating providers for laser vision correction surgery and mail order contact lenses, as well as savings on hearing screenings and hearing devices and supplies.

Remember, Resource Blue is a no-cost, value-added program for you to use as part of your comprehensive approach to healthy living. Please discuss using these services with your doctor.

Tobacco Cessation Class Schedule - Topeka

2006-04-04T12:55:00.000-07:00

If you're interested in taking a tobacco cessation class, there's a really good one right here in Topeka for just $35. Such a deal. This is an 8-session program offered through the Shawnee County Health Agency. I talked with the instructor and I'm pleased to say, I like his approach.

Here are the details

Day/Date: Tuesdays, April 11 - May 30
Time: 5:30 - 6:30 pm
Register: Call 368-2030 today to register
Location: Shawnee County Health Agency, 1615 SW 8th Avenue, Topeka, KS

Class Schedule
Week 1: Getting Acquainted
Week 2: The cycle of addiction
Week 3: Let's start stopping
Week 4: Silenced by tobacco
Week 5: Closer to the goal
Week 6: Almost there
Week 7: Freedom day
Week 8: Staying tobacco-free

Loud Music & Hearing Loss

2006-03-30T14:27:00.000-08:00

Source: Robert Garcia, 785-532-2044, rgarcia@k-state.edu News release prepared by: Jennifer Newberry, 785-532-6415

K-STATE AUDIOLOGIST SAYS CONTINUOUS LOUD MUSIC CAN AFFECT HEARING MANHATTAN -- A Kansas State University audiologist said hearing loss in younger people could become more common because of the growing popularity of IPODs and MP3 players.

The No. 1 cause of hearing loss is the aging process, which doesn't usually occur until the age of 60. The No. 2 cause is noise exposure, said Robert Garcia, audiologist for the K-State speech and hearing center. In the past, most noise exposure was due to hunting or working around noisy equipment, he said.

"What concerns me is that someone young tells me, 'I can listen to my music at loud levels and don't have hearing loss,'" Garcia said. "It doesn't happen overnight but is a long gradual process. It chips away at the ability to hear and once it's gone, it's gone. There's no way to get it back.

"Anything that changes gradually doesn't catch our attention," he said. "The reason this is a significant issue is we listen to music we enjoy -- and loudly. We're talking about a population of young people who don't think about their health at this point in their life. When they're older, they'll say, 'I wish I would have done that differently.' They think they're invincible when young."

Hair cells in the inner ear are especially sensitive to sound. When a sound is loud, the hair cells become permanently damaged, Garcia said. Listening to loud music can cause permanent hearing loss for those who listen for long periods of time.

He said a good rule of thumb is if you're listening to music with headphones on and cannot hear the person talking next to you or if your neighbor can hear your music, you could be damaging your hearing.

Garcia said most people don't think about how loud their music is because they listen to it for enjoyment and relaxation.

"The majority of people probably listen at an excessive level because they enjoy music and want to turn the song up and listen to it loud," he said. "Since we enjoy it, it's our tendency to play it loud and listen to it for extended periods of time. That combination puts listeners at risk for hearing loss."

Walk Kansas - Starts soon!

2006-03-16T09:43:00.000-08:00

Walk Kansas is an 8-week walking program encouraging family members, schoolmates, co-workers, friends, and neighbors to come together as a team. Participants will set goals for health and fitness. A Team Captain will recruit 5 people to make a 6-member team who will collectively walk 423 miles, the distance across Kansas.

Get more details here: http://www.walkkansas.org/

Help Your Child Grow Up Healthy and Strong (booklet)

2006-03-15T13:38:00.000-08:00

Get this booklet to help you raise healthy, happy kids:
http://smallstep.gov/pdf/helpyourchildgrowuphealthyandstrong.pdf

Shoppers' Guide to Pesticides in Produce

2006-03-15T13:00:00.000-08:00

Every day more people are switching to organic produce because of recent studies citing toxic residues of pesticides and other chemicals in common fruits and vegetables.

Many people are also buying more locally grown produce--the new organic. We're headed into the growing season and soon many of us will have access to foods grown in our local communities - and that's a very good thing. When you visit the farmers' market, ask how their produce is grown. Get to know local farmers and their farming practices. Food you buy locally is more likely to be fresher, more nutritious because it is picked in its prime, and it is less likely to be grown using excessive chemicals.

And when you shop for produce at the grocery store, take this little walletguide with you. It lists produce with the highest and lowest amounts of pesticides:

http://www.foodnews.org/walletguide.php (web version
http://www.foodnews.org/pdf/walletguide.pdf (PDF version)
pesticide report card: http://www.foodnews.org/reportcard.php

Find out why reducing pesticide exposure is smart http://www.foodnews.org/reduce.php

Will you live to be 100 or older?

2006-03-15T12:04:00.000-08:00

Test your knowledge on topics of healthy aging:

http://www.agingresearch.org/interactive.cfm

Most of the tests are free. I paid the $5 to take the Living to 100 Life Expectancy Calculator. Interesting and motivating. You get a detailed report telling you where you are losing months or years....so you can change your ways.

If your dog is fat...You're not getting enough exercise.

2006-03-03T07:52:00.000-08:00

If your dog is fat, you’re not getting enough exercise

People and their pets would do well to move more. I’ve heard it said that if your dog’s fat, you’re not getting enough exercise. Here are some interesting ideas to help both you AND your dog stay fit:

Dog Jogger
http://www.jogadog.com

Walking While Working

James Levine, M.D. and his colleagues in the NEAT (Non-exercise activity thermogenesis) lab at Mayo Clinic have pioneered an "Office of the Future"--a fully functioning office that bears a marked resemblance to a gym. Complete with treadmills that serve as both desks and computer platforms and a two-lane walking track that serves as a meeting room, Dr. Levine and his entire staff have a unique active work environment.

You can expend calories in one two ways. One is to go to the gym and the other is to be active throughout the day--NEAT. It appears that NEAT is far more important for calorie-burning than exercise in nearly everyone.

Check out Dr. Levine's “fitness” office and other cool things here: http://www.squidoo.com/walkingwhileworking

Colorectal Cancer Awareness Month - March

2006-03-01T08:10:00.000-08:00

Colorectal Cancer Awareness Month.

I'm getting a screening this month. Is it time for you to get a check up too? Here's some info to get you thinking about it...

An important part of maintaining a healthy lifestyle is obtaining age appropriate health screenings. March is Colorectal Cancer Awareness Month. Colorectal "colon" cancer is one of the types of cancer that when detected early can often be stopped because it starts with a growth called a polyp that can be removed before it becomes cancerous. Colon cancer is most commonly diagnosed in men and women over age 50.

Colorectal cancer is a major health problem, according to Dr. Curtis Baum, Director, Cotton O'Neil Digestive Health Center. It is the third most common cancer among both men and women in the United States. Asking for information about colon cancer testing isn't easy for everyone, but the American Cancer Society can help. You can call anytime, 1-800-ACS-2345 and receive confidential educational information about colorectal cancer and the options available for testing.

If you are 50 years of age or older and interested in colorectal cancer screening, you are encouraged to discuss this with your primary care physician. Some people with a
family history of colon cancer may require screening starting at an earlier age.

Don't be fooled by how you feel physically because many patients diagnosed with both polyps and colorectal cancer have no symptoms.

Warning Signs: Heart Attack, Stroke & Cardiac Arrest

2006-02-23T08:41:00.000-08:00

Find out what the warning signs are for heart attack, stroke, and cardiac arrest. Find the links here.

Act in Time
The American Heart Association and the National Heart, Lung, and Blood Institute have launched a new "Act in Time" campaign to increase people's awareness of heart attack and the importance of calling 9-1-1 immediately at the onset of heart attack symptoms. Find the links here.

Attitude is Everything

2006-02-13T13:32:00.000-08:00

I received an email today (from one of our employees) with the following quote about Attitude. It's a good thing to remember when thinking about our health and wellness choices too.

Attitude
by

Charles Swindoll

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important that the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church… a home.

The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past… we cannot change the fact that people will act in a certain way. We cannot change the inevitable.

The only thing we can do is play on the one string we have, and that is our attitude… I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our Attitudes.”

Are your personal care & beauty products safe?

2006-02-10T13:45:00.000-08:00

Recently I've been reading about toxins found in personal care and beauty products. A movement is afoot to have more government monitoring of these products to protect our safety.

A member of this group shared a cool website with me that you can use to see if your personal care products are safe:
http://www.ewg.org/reports/skindeep2/

A Little Football Humor

2006-02-06T08:39:00.000-08:00

Life Support

A man and his wife were sitting in the living room and he said to her,"Just so you know, I never want to live in a vegetative state, dependent on some machine and fluids from a bottle. If that ever happens, just pull the plug."

His wife got up, turned off the football game, unplugged the TV and threw out all of his beer.

Go Red Day - Friday, February 3

2006-02-02T14:09:00.000-08:00

Did you know?
Each day the average heart beats (expands and contracts) 100,000 times and pumps about 2,000 gallons of blood.

What is Go Red For Women?

Go Red for Women is the American Heart Association's national call to increase awareness of heart disease - the leading cause of death for women - and to inspire women to take charge of their heart health. Women who understand their risks of heart disease, and know the steps to prevent it, are better equipped to avert this serious and mostly preventable threat to their health.

Throughout the month of February, I'll be sending you short posts about improving heart health.

February 3 kicks off the Go Red for Women Campaign described below:

Topeka (February 3, 2006) — Thousands of Americans will help women fight heart disease when they participate in the third year of the Go Red For Women initiative during February.

Go Red For Women began in February 2004 to raise awareness that heart disease is the Number 1 killer of women. According to an American Heart Association survey, only 13 percent of women consider cardiovascular disease their greatest risk. Cardiovascular disease causes about a death a minute among females. In 2003, 55% of all CVD deaths in Kansas were in women, compared to 53 % of all CVD deaths in women nationally.

The presence of certain risk factors increases a woman’s chance of developing cardiovascular disease. In Kansas in 2004:

1 in 4 adult females were diagnosed with high blood pressure
1 in 3 adult females had high blood cholesterol (among those who ever tested for blood cholesterol)
1 in 6 adult females were current cigarette smokers
About 1 in 4 adult females were obese
1 in 14 adult females were diagnosed with diabetes

The campaign provides women tips and information on healthy eating, exercise, and risk factor reduction, such as smoking cessation, weight management, blood pressure control and blood cholesterol management.

Activities across Kansas and the country include:

Governor Sebelius signs proclamation. Governor Sebelius will sign a proclamation on January 30 that proclaims February 3 to be Go Red for Women day in Kansas.
State legislators wear red. On February 2, the Governor and state legislators will be dressing red for pictures at the Capitol.
National Wear Red Day. A national observance created by the American Heart Association, on Feb. 3, thousands of people, including employees at more than 3,000 companies, national and local news anchors and talk-show hosts will wear red to support the cause. The red dress and the color red are symbols for women and heart disease and Go Red For Women movement.
National landmarks and monuments. National and local landmarks — including the Seattle Space Needle, Niagara Falls, the Empire State Building, Graceland and more — will be illuminated in red during February, which is American Heart Month, to further raise awareness of women and heart disease.

Get some good resources by visiting these web sites:

http://www.goredforwomen.org/

http://www.nhlbi.nih.gov/health/hearttruth/index.htm

Go Green - Baked Kale Chips

2006-02-02T07:01:00.000-08:00

Stop the Presses! I tried this recipe this weekend - in a word "Yuck." Maybe I cooked them too long because they were incredibly crisp and brown in spots. Did anybody else try this and have success? Sorry for steering you down a dangerous road :) Cheryl

If you want to go green...and eat more green vegetables, here's a recipe for Kale Chips:

Kale Chips

Prep Time: 5 minutes
Cooking Time: 10 minutes
Yields: 4 servings

Ingredients:1-2 bunches of kale
Olive oil

Directions: Preheat oven to 425 degrees.

Remove kale from stalk, leaving the greens in large pieces.
Place a little olive oil in a bowl, dip your fingers and rub a very light coat of oil over the kale.
Lay out on a baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on the kale, it can burn quickly.
Turn the kale over and bake with the other side up.

Remove and serve.

Variations:
Try different kinds of kale or collard greens. You can sprinkle with a little salt or spice such as curry or cumin after rubbing on olive oil for a little added flavor.

Source: Institute for Integrative Nutrition

Audio of New Year's Evolution

2006-01-31T12:30:00.000-08:00

New Year's Evoluton: Choosing a Health Theme for 2006
that Excites & Ignites You! (Free Teleclass)

If you wanted to attend today's teleclass but didn't get a chance, here's the audio. It's just about an hour.

To read a description of what the call is about, see the blog post immediately below this one.

To listen to the audio of the teleclass, just click the little arrow on the left of the player below to play. You can also adjust the sound on the top right of the player.

If you'd like a copy of the worksheets used in the teleclass, go here.

Free Teleclass: Year Year's Evolution (Jan 31 noon)

2006-01-26T12:06:00.000-08:00

You know you're not a candidate for making a New Year's resolution if you frequently promise yourself that you’ll do something and then you don't do it. Join the crowd! There are plenty of better ways to reach your goals without the guilt and dread that often accompany New Year's resolutions. The two I enjoy the most are selecting a theme for the year and making daily decisions. Today's article deals with the first of these two strategies.

I'm also offering a free teleclass to help you choose your own Health Theme for 2006. Register here now or continue reading and register at the link provided at the end of this post.

=============================================
CALL DETAILS
Date: Tuesday, January 31, 2006
Time: 12 - 1 pm Central Standard time
Number to call: The phone numer will be provided in a confirmation email that you will receive immediately after you register.

You do not need access to a computer to participate in this teleclass.
=============================================

I’ve been choosing New Years’ themes for many years, and I’ve found them incredibly helpful to me in evolving as a human. And I think you will too.

Choose a Theme for 2006 that Excites and Ignites You
Theme parks have a theme, special parties have themes, cruises use themes. Why? Because they’re exciting and they act as a roadmap for what’s ahead. A theme helps you know what to expect – and whether you’re going to like it. So why not have a theme for how you want your life to be in 2006?

Think of something that has been bugging you or exciting you and choose a theme that captures the essence of what you want more of (or less of). No need to hurry the process. Let your thoughts steep. Settle in with a cup of tea, take a hot bath, or get out in nature and let the theme come to you over the next couple of days.

If nothing comes to you, use the suggestions below to spark your thinking.

Theme #1 - What bugs you that you want less of?
Think of something that’s been bugging you and then turn it around to something fun and pleasurable. The turnaround becomes the theme for the year. Here are a few ideas to get you started. (read across)

What Bugs You becomes >> Theme for the Year
No Time for Fun >>>>>>>>> A Year of Fun and Fantasy
Couch Potato Habits >>>>>>>> Get Up and Get Out
Many Unfinished Projects >>>>>>>> Finish What You Start
Day-to-day Drudgery >>>>>>>> Living My Heart's Desire
No Support System >>>>>>>> Creative Connections
Financial Concerns >>>>>>>> Healthy, Wealthy, and Wise
Clutter/Confusion >>>>>>>> Decide, Do, Delegate, Dump

Theme #2 - What excites and ignites you?
If you prefer to create a theme around something you’re really excited about achieving, look at these examples to jumpstart your thinking:

What Excites & Ignites becomes >>>>> Theme for the Year
A New Job >>>>> The World is My Oyster
A New Relationship >>>>> Perfect Partner
More Balance, Less Stress >>>>> Harmony and Balance
Spiritual Growth >>>>> A Year of Gratitude

Theme #3 – What do you want for your family?
Consider creating a family theme. Selecting a family theme can become a fun annual ritual. Here are a few examples:

Together We're Better
Life in Balance
Frugal Can Be Fun
We Make Our Own Fun
Healthy Family, Happy Family
We are There for Each Other
We Love to Listen

Then What?
After you select a theme, make a list of things that will help you live the life your theme represents. For example, if you're desiring to connect and meet new people, make a list of 10 ways to do that: join a bird watching group, attend a study group, tell your friends and colleagues that you'd like to meet new people, start a hobby, etc.

If your list includes some items that will also make you more physically active and healthy, good for you – but that’s not the goal of this exercise. The goal is to think of a theme that excites and ignites you! We're not creating resolutions here - they often cause dread and low energy. We're creating an inspiring vision that will energize you and excite you to action.

We’ll talk more about all of these themes in a free teleclass I’m offering Tuesday, January 31 from 12-1 pm Central Standard Time. When you register you’ll receive a Theme Planning Worksheet and a few things to think about before the teleclass – to prime the pump.

In the teleclass we’ll explore three kinds of themes: Less of/More of, Health Themes, and Family Themes. By the end of the call, you’ll have an exciting theme for 2006 and you'll have a list of several steps that will help you get there.

Hearing other participants talk about their themes may help you tweak your theme to more closely describe what you truly want in 2006.

So forget New Year’s resolutions. They don’t work for 99.999 percent of the population. Instead, have a New Year’s Evolution powered by your 2006 theme.

=============================================
REGISTRATION DETAILS

Before registering, consult with your supervisor to be sure it's ok to use your agency telephone to participate in this program. To save costs, you can gather a group of employees in a conference room and all participate from one telephone. Or you can use your cell phone.

Many agencies support programs that help improve employee health.

Reserve a spot for yourself right away. Register here.
=============================================

=============================================
CALL DETAILS
Date: Tuesday, January 31, 2006
Time: 12 - 1 pm Central Standard time
Number to call: The phone numer to call will be provided in a confirmation email that you will receive immediately after you register.

You do not need access to a computer to participate in this teleclass.
=============================================

I hope you'll be able to join me.

Cheryl Miller, HealthQuest

If you do not receive a confirmation email after registering, contact me for the number to call at class time.

New Obesity Diet: Limit flavors to lose weight

2006-01-23T07:14:00.000-08:00

Have you heard of the new diet - limit flavors to lose weight? I hadn't so I'm curious about it. I did a google search and here are a couple of links for you to read about it:

Chicago Sun-Times - here
USA Today - here

I haven't studied this new diet, but I know that some cultures believe you'll be most satisfied with a meal when it contains all 5 flavors: sweet, sour, salty, spicy, bitter. Indian food comes to mind. Centuries of cooks have perfected a combination of spices to enhance flavor, improve digestion, and satisfy the pallet. Spices even have medicinal values - so your food can help heal you as well as satisfy you.

So when you read about any new diet, always tune in to what your gut says about whether or not it's for you and whether it makes sense - regardless of what the research says. Also these findings came from years of studying people who are obese. Limiting flavors in a meal may be really important for this group. The survey results may not translate well to normal weight people. I'm not saying this diet (or any diet for that matter) has no validity. I'm just recommending that you check it out with your internal knowing before going down any diet path.

Pollution in Your Community

2006-01-18T08:45:00.000-08:00

Get an in-depth pollution report for your county, covering air, water, chemicals, and more. Just go here and enter your zip code. You can find out how your county ranks regarding smog and soot, air pollutants that increase the risk of cancer, and water quality. You can also locate the polluters and see how close they are to your home or workplace.

I was distressed to see that in 2002 Douglas county was ranked one of the dirtiest/worst 20% of all counties in the U.S. in terms of total environmental releases.

Find out how your community ranks here: http://www.scorecard.org/

Unanswered Questions - Points to Ponder

2006-01-09T12:36:00.000-08:00

Did you know that laughing is good for you physically and emotionally? It's like jogging for the inner organs. If you have time for a laugh...here goes:

How important does a person have to be before they are considered assassinated instead of just murdered?

If money doesn't grow on trees then why do banks have branches?

Since most bread is square, why is sandwich meat round?

Why do you have to "put your two cents in," but it's only a "penny for your thoughts"? Where's that extra penny going to?

Once you're in heaven, do you get stuck wearing the clothes you were buried in for eternity?

Why does a round pizza come in a square box?

What disease did cured ham actually have?

Why are you IN a movie, but you're ON TV?

Why do people pay to go up tall buildings and then put money in binoculars to look at things on the ground?

How come we choose from just two people for President and fifty for Miss America???

Why do toasters always have a setting that burns the toast to a horrible crisp, which no decent human being would eat?

When your photo is taken for your driver's license, why do they tell you to smile? If you are stopped by the police and asked for your license, are you going to be smiling?

If Jimmy cracks corn and no one cares, why is there a stupid song about him?

Can a hearse carrying a corpse drive in the carpool lane?

If the professor on Gilligan's Island can make a radio out of a coconut, why can't he fix a hole in a boat?

Why does Goofy stand erect while Pluto remains on all fours? They're both dogs!

If corn oil is made from corn, and vegetable oil is made from vegetables, what is baby oil made from?

Is Disney World the only people trap operated by a mouse?

Do the Alphabet song and Twinkle, Twinkle Little Star have the same tune?

Why did you just try singing the two songs above?

Did you ever notice that when you blow in a dog's face, he gets mad at you, but when you take him for a car ride; he sticks his head out the window?

Source unknown

National Body Challenge - Free 8-Week Program

2006-01-09T08:51:00.000-08:00

The Discovery Health Channel's National Body Challenge is a FREE, eight-week, comprehensive online fitness and weight-loss challenge. Open to individuals, groups and families, it provides the tools to get in shape, shed extra pounds and adopt a healthier lifestyle, and the flexibility to make the right choices for your nutrition and fitness needs.

Included in this FREE online Challenge are:

Customized meal plan
Personalized fitness and activity tracker
Expert weight-loss and healthy-lifestyle information for individuals of all ages
More than 100 great-tasting recipes

Get more info and register here (notice the links in the left column)

In 1985 a muffin was 210 calories. You're not going to believe what it is today. Take the portion distortion quiz here

Great Time to Get Outside

2006-01-05T13:26:00.000-08:00

Can you believe these temperatures...in January! Why not take advantage of this great weather to take some walks? That's definitely what I'm going to do.

If you've been meaning to get more active, this would be a great time to start the new year out with a regular walking program. Do you know that on average Americans spend only 2 percent of their day outside? We walk from the car to the building and back...and that's about it for being outside.

I just figured out that I spend about 8% of my day outside on the average. This Sunday I took my dog, Jasmine, for a 4-mile walk on the levee in North Lawrence and it was fabulous.

Make a game out of walking outside. See how many wild critters you can spot. Write a haiku poem about something in nature that inspires you. Take the kids, and the dog, and the significant other and do a little site-seeing.

Comments Please

How much time do you spend outside? What do you like to do outside? Anything inspirational you can share to encourage others to get outside more? Go to the comments link below and share your story.

Happy New Year

2005-12-30T13:15:00.000-08:00

I love having a brand new fresh New Year. It's like getting a chance to start over, to dream bigger, or to just have a clean slate to draw up some new plans.

What is one big thing you'd like to accomplish in 2006?

What is one big thing you'd like to stop doing?

Let us know in the comments section below......

Toll-Free Tobacco Quitline

2005-12-27T11:12:00.000-08:00

Toll-Free Kansas QUITLINE: 1-866-KAN-STOP (1-866-526-7867)

Are you thinking about quitting smoking. Are you aware that there is a fabulous free service to help you quit? Keep reading....And if you know someone who is thinking about quitting, forward this information to them.

What is the Quitline?
The Quitline is a great resource for Kansans who are ready to quit using tobacco. It’s a
toll- free number for the tobacco user to call to get a free, personalized plan to quit using
tobacco. It’s free and many people find personal counseling very effective.

How does the Quitline work?
The Quitline is available 24 hours a day, 7 days a week. When you call in, an intake
specialist asks you a series of questions to analyze your readiness to quit. If you’re ready
to begin the process of quitting, the person on the phone works to develop a schedule of
discussions with your tobacco counselor and works with you to develop a unique plan to help
YOU quit using tobacco. You will then be sent a variety of materials with information on
helping you quit!

How much does it cost to call/use the Quitline?
Absolutely nothing. It is free to the user.

Why is the Quitline something I should try?
Because personalized counseling is proven to help some people stop using tobacco. Unfortunately, not everyone can afford 4-5 sessions with a counselor, which is the benefit
of the Quitline. The service offers free counseling for any Kansan to stop using tobacco.

According to the American Cancer Society, using the Quitline doubles your chance of being successful in your quit attempt!

I’ve been smoking for 35 years. Why should I try to quit now?

Because it will provide substantial health benefits to you and those you love. After
quitting, your risk of heart disease, stroke, a number of cancers and many other diseases
will be reduced. You will have more disposable income and your friends and family
won’t be exposed to deadly secondhand smoke.

Is Nicotine Replacement Therapy offered through the Quitline?
No, though information on these products is available. For information on over-the-counter
and prescription quitting aids, speak to your physician.

Will my information be shared?
No. Personal information is kept completely confidential.

Who operates the Quitline? Who pays for it?
The Kansas Toll-Free Quitline is operated by the American Cancer Society’s Quitline
Services. The Quitline is funded by a grant from the U.S. Centers for Disease Control and
Prevention.

How many times can I call the Quitline?
The average number of counseling sessions is four. However, people in special situations,
such as those who are pregnant or suffering from depression, usually have 5 counseling
sessions.

Call the Toll-Free QUITLINE: 1-866-KAN-STOP (1-866-526-7867)

Proactive tobacco cessation counseling is available:
Monday thru Thursday 6am - 11pm CST
Friday 6am - 8pm CST
Saturday-Sunday 8am - 6pm CST

* * * * * * *

If you need a little boost to inspire you to quit...these facts may be of interest.

According to the 2004 Kansas Behavior Risk Factor Surveillance System:

Approximately 20 percent of adults in Kansas smoke.
Approximately 18 percent of Kansas Women smoke cigarettes, about 243,000 women.

According to the U.S. Centers for Disease Control and Prevention:

Tobacco use is the single most preventable cause of death and disease in Kansas.
Every year, nearly 4,000 Kansans die from diseases that are directly linked to tobacco usage.
Tobacco-related illnesses in Kansas are responsible for more than $720 million in medical expenditures each year.
The state spends $153 million in Medicaid costs to treat tobacco-related illnesses and more than $800 million in lost productivity costs are directly related to tobacco use in Kansas each year.
Tobacco users typically begin the habit in early adolescence. Almost all first time use occurs prior to high school graduation.
In Kansas, an average of 1,400 women die from smoking related diseases each year.
An estimated 500 Kansas women die from cancers that are caused by tobacco use and another 500 die from heart diseases caused by smoking this year alone. More than 400 will die from bronchitis, emphysema and other respiratory diseases.

According to the 2002 Kansas Youth Tobacco survey:

Currently 29 percent of high school students report using at least one form of tobacco. This includes cigarettes, spit or smokeless tobacco, cigars, pipes, and other forms of novel smoked tobacco.
In Kansas, nearly 21 percent of girls in grades 9-12 are current smokers. More than half of those smokers report they want to quit.
Cigarette smoking is reported by 21 percent of high school students.

Other Facts:

The Campaign for Tobacco Free Kids estimates 550 Kansas youth become regular smokers each month.
The Adult Tobacco Survey shows that 1 in 5 adults in Kansas are smokers and nearly 30 percent of Kansans use some form of tobacco.
Ninety percent of all lung cancer deaths in women smokers are attributable to smoking.* Since 1950, lung cancer deaths among women have increased by more than 600 percent. By 1987, lung cancer had surpassed breast cancer as the leading cause of cancer-related deaths in women. Cigarette smoking increases the risk for infertility, preterm delivery, stillbirth, low birth weight, and sudden infant death syndrome (SIDS).
Studies show tobacco manufacturer’s target women. From a recent Harvard Study:
According to the Harvard School of Public Health, the research team found the products exploited false health notions about the relative safety of light cigarettes; matched female taste preferences through flavored, smooth and mild-tasting cigarettes; and targeted physiological and inhalation differences between women and men with greater ease of draw, increased sensory pleasure and altered tar and nicotine levels. The documents also show that cigarette makers went so far as to explore the use of appetite suppressants in cigarettes to promote smoking-mediated weight control, according to the researchers.
Ten “Treating Tobacco Use During Pregnancy and Beyond” workshops are being held across Kansas. These workshops are providing healthcare professionals with information regarding the Toll-free Kansas Tobacco Quitline, tobacco use during pregnancy, and the tools and techniques that can be implemented into a busy practice to promote tobacco cessation.
The toll-free Kansas Tobacco Quitline, 1-866-KAN STOP is a useful and effective tool for tobacco users who are ready to quit! Kansas Tobacco Quitline (1-866-KAN-STOP) is available 24 hours a day, 365 days a year. Experienced cessation counselors work with the caller to prepare for a quit date and help them make a personalized quit plan

* U.S. Department of Health and Human Services. Women and Smoking: A Report of the Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Public Health Service, CDC, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2001. Accessed: May 2004.

7 Germs You Don't Want to Be Spreading

2005-11-23T12:56:00.000-08:00

Wellness education often directs employees to take better care of themselves. But what about acting in the best interest of one’s co-workers? Here are seven ways employees can put their colleagues’ health at risk and what employers can do to create a positive, healthier workplace. Get it here

Great Quote to Ponder

2005-11-22T11:36:00.000-08:00

Here's a great quote to ponder:
Those who don't make time for wellness will be forced to take time for illness.
Comments Please
What does this quote mean for you and your life? Answer at the "comment" link below. We want to know what you think.

Six Minute Chocolate Cake

2005-11-22T07:07:00.000-08:00

If you're going to eat cake, it might as well be made from the purest, cleanest ingredients - in other words, nothing fake or over processed. Here is a SUPER EASY recipe (from "Moosewood Cooks at Home" by Mollie Katzen with a couple of minor changes). I've had this cake and it's unbelievably good. Cheryl

Six Minute Chocolate Cake
Preheat oven to 375 degrees.

In a large bowl, stir with a whisk to combine:
1-1/2 c. (scant) unbleached flour
1/3 c. unsweetened cocoa
1 t. baking soda
1/2 t. salt
1 c. sugar (organic....if possible)

In a liquid measure, whisk together:
1 c. cold water or brewed coffee (or water and add 2 T. Pero or other non-coffee, non-decaf powder to dry ingredients)
2 t. pure vanilla extract
2 T. vinegar (Bragg's apple cider vinegar is a good one)

Pour the liquid mixture into the dry mixture. Stir and pour into 9x9 ungreased pan. Bake for 25 to 30 min.

Glaze:
4 oz bittersweet chocolate
1/3 c. + 1T. hot milk or cream
1 t. vanilla

Melt chocolate. Whisk in milk & vanilla. Pour evenly over cake (can do right when it comes out of the oven).

If you don't have bittersweet chocolate to make the glaze, you can top it with this frosting:

Fluffy Chocolate Frosting

3/4 c. cocoa
1/2 cup butter (1 stick) (organic...if possible)
1/2 c. evaporated milk
4 c. confectioner’s sugar (powdered sugar) (I'm not sure how to improve the quality of this ingredient)
1 tsp. vanilla

Mix cocoa & sugar. Cream butter and sugar mixture. Beat in remaining ingredients until creamy. Add a few additional drops of milk as needed.

Online Support for Your Health Goals

2005-11-21T09:21:00.000-08:00

A member of this group forwarded a resource to me called peertrainer.com. I went to the site to check it out and think many of you will be interested in this free support service.

If you know what you want to do to improve your health but are not doing it...you may enjoy this program. To find out more visit peertrainer.com. To get answers to your questions check out their FAQs.

In a nutshell, you join a group or create your own (maximum 4 people) and complete a log of your progress that is shared automatically with other members in your support group. You can comment on other's progress and get support for yours. If you're an on-line kind of person, this may be just the ticket for you.

Here's how they describe the program in their "about us" link.

PEERtrainer is the missing ingredient in your three-point weight-loss success plan. Using a patent-pending technique, PEERtrainer augments your diet and exercise regimen to help you get the body you always wanted. Only PEERtrainer provides:

Free, customizable program that promotes new, healthful habits
Daily diary to record meals, workouts, goals and milestones
Fitness and nutrition tips
Valuable feedback and personalized attention from PEERtrainer pals
Accountability – the essential component of weight-loss success.
A community of knowledgeable and motivated peers to help achieve lasting results.

PEERtrainer changes how you eat, exercise and feel about yourself. And all it takes is logging on and checking in with your PEERtrainer buddies a few minutes a day.

Comments Please

If you try this out and like it (or don't like it), tell us about it by clicking on the comments link below.

Turned off, But Still Making You Pay Higher Costs

2005-11-21T09:00:00.000-08:00

I found a good article on how much electricity is being consumed by electronic appliances that you think are turned off. The NY Times requires you to open an account in order to read any of the articles. Because I didn't want to make you do that, I copied and pasted the article here. My bad. Cheryl

November 17, 2005, New York Times
The Unwasteful Home
I Vant to Drink Your Vatts

By MATTHEW L. WALD
WASHINGTON — Households across the land are infested with vampires. That's what energy experts call those gizmos with two sharp teeth that dig into a wall socket and suck juice all night long. All day long, too, and all year long.

Most people assume that when they turn off the television set it stops drawing power.
But that's not how most TV's (and VCR's and other electronic devices) work. They remain ever in standby mode, silently sipping energy to the tune of 1,000 kilowatt hours a year per household, awaiting the signal to roar into action.

"As a country we pay $1 billion a year to power our TV's and VCR's while they're turned off," said Maria T. Vargas, a spokeswoman for the Environmental Protection Agency's Energy Star program, which sets voluntary standards for energy use, and grants its ratings to the most efficient products.

There are billions of vampires in the United States, drawing more than enough current in the typical house to light a 100-watt light bulb 24/7, according to Lawrence Berkeley National Laboratories, a research arm of the Energy Department.

These silent energy users include the chargers for devices that run on batteries, like cellphones, iPods and personal digital assistants, and all the devices around the house that have adapters because they run on direct current, like answering machines. Some have both batteries and steady power use, like cordless phones. Experts call all those adapters "wall warts." Many deliver in direct current only half as much energy as they suck out of the wall; the rest is wasted.

Vampires and wall warts are only part of the problem. DSL or cable modems, among other things, are increasingly likely to be left on around the clock. A computer left on continuously can draw nearly as much power as an efficient refrigerator - 70 to 250 watts, depending on the model and how it is used.

It's not that hard to engineer a more energy-aware computer: Dell introduced one in 2004 that drew 1.4 watts in "sleep" mode and just under one watt when "off." But energy-efficient design is not necessarily rewarded in the marketplace, where people who are shopping for the latest shiny electronic device are unlikely to put its energy consumption rate while "off" topmost on a list of considerations.

Energy efficiency experts say the answer lies instead in industry-wide standards, which would require manufacturers to build appliances with low consumption when in standby.
Just about everyone supports such a move. President Bush early on announced that electric devices purchased by the federal government would need to meet a standby consumption standard. Congress is pushing forward, too. This summer it passed a bill to set testing protocols for measuring energy use, clearing the way for nationwide consumption standards. The Energy Department held a meeting this week to discuss developing the standards. California has already adopted its own, to take effect in 2006.

Among the worst vampires are big-screen televisions, mainly because of satellite and cable boxes, which can draw up to 30 watts when turned off, experts say.
Indeed, the words "off" and "on" no longer seem to apply; a better word might be "idling."
"They won't even say 'off' now; they'll say 'power,' " noted Alan K. Meier, a senior energy analyst at the International Energy Agency, a consortium based in Paris. "My washing machine draws five watts even when there's no sign of intelligent life."

One culprit is the microchip, whose presence is revealed by a "soft button" instead of a switch. Microchips are generally an improvement over mechanical controls because they are more durable and sophisticated. They also help reduce the size and weight of consumer products. But they require a continuous trickle of electricity. Energy experts say it would be simple to cut that trickle in half - not by running around the house unplugging everything in sight, which would require much resetting of clocks, but by engineering products differently.

It doesn't cost much to make a more efficient device: sometimes just 50 cents a unit, they say. But consumers don't consider invisible energy use - "there's no labeling of power use in 'standby,' " Mr. Meier said, and "no way for people to recognize what a low-standby device is" - making government-imposed energy efficiency the best hope, he said.

The Energy Department would be in charge of setting standby mode standards that would apply to all consumer products sold in the United States. "Things may be a small step for each individual consumer," said Douglas Faulkner, the acting assistant secretary for energy efficiency and renewable energy, "but they can add up across the country."

The Energy Star program, whose labels on electronics help consumers comparison shop, has announced that it will not rate a product that fails its standby mode requirements (consumers in the market for VCR's, among other things, can see how they rate at energystar.gov).
"Consumers are buying more electronics, and there are more consumers," Mr. Faulkner said. "So the amount used by these devices is going up."

All the more reason to make each item as energy efficient as possible.

More Free Workshops - New Locations

2005-11-17T07:36:00.000-08:00

We're taking the two HealthQuest LIFELINE workshops (Balancing Work & Life and Improving Communication with Employees) to 6 new locations in December. These free training opportunities will be offered to State of Kansas benefits eligible employees in the following cities in December:

Hays
Norton
Garden City
Larned
Manhattan
Salina

Balancing Work and Home - for employees (1.5 hours)
Improving Communication with Employees - for Supervisors (1.5 hours)

Go to the following links for a description of each program and to register:

For employees:
Balancing Work and Life

* Program Description here
* Register here

For supervisors:
LIFELINE Supervisory Training - Improving Communication with Employees

* Training Description here
* Register here

We've gotten very good feedback about these programs. Programs in the following cities have been completed:

Kansas City
Emporia
Winfield
Wichita
El Dorado
Topeka
Lawrence
Osawatomie
Pittsburg
Parsons (Nov 17)

Cell Phone Etiquette - from Miss Manners

2005-11-17T07:31:00.000-08:00

Is anyone else bugged by the pervasive use of cell phones and people's lack of ettiquette? This article may interest you.

Get it here

Diabetes Resource

2005-10-27T13:56:00.000-07:00

Diabetes PHD Overview - from the American Diabetes Association

Learn how Diabetes PHD works, what to expect, and how to view and improve your results with this quick and easy overview.

It's a pretty neat tool. Get it here: https://www.diabetes.org/phd/profile/default.jsp

Note: This web page requires a flash plugin. If you can't view it, you probably don't have this capability. If your agency allows you to download software, you can get flash here (or better yet, you can do this at home).

Free Workshops for Employees and Supervisors

2005-10-25T09:09:00.000-07:00

I wanted to let you know about two free training opportunities for State of Kansas benefits eligible employees in the following cities in November:

Topeka
Lawrence
Osawatomie
Pittsburg
Parsons

These are offered through the HealthQuest LIFELINE program.

Balancing Work and Home - for employees (1.5 hours)
Improving Communication with Employees - for Supervisors (1.5 hours)

Go to the following links for a description of each program and to register:

For employees:
Balancing Work and Life

* Program Description here
* Register here

For supervisors:
LIFELINE Supervisory Training - Improving Communication with Employees

* Training Description here
* Register here

Soon I'll post the schedule for the December programs in the following cities:

Garden City
Hays
Larned
Manhattan
Salina

We've gotten very good feedback about these programs. These programs were offered in the following cities in June:

Kansas City
Emporia
Winfield
Wichita
El Dorado

Is Your Favorite Seafood Safe to Eat - sorting out the confusion

2005-10-20T08:39:00.000-07:00

Confused about whether your favorite seafood is safe? Check out these resources from EatingWell. I've pulled them all together in one post to make it easier for you to access them:

Catch of the Day - Special Report [pdf] here

Wild vs Farmed: How green is your salmon? [pdf] here

The Great Salmon Challenge - Blind-tasting a global bevy of fish choices here

The Essential EatingWell Seafood Guide (mercury safety rating, omega-3s, harvest notes) [pdf] here

Unfit Fish - Avoiding mercury: no-nonsense guidelines for the seafood consumer here

Recipes:

Grilled Salmon with North African Flavors here

Sautéed Flounder with Orange-Shallot Sauce here

Sizzled Citrus Shrimp here

Eating Well: Recipes

2005-10-20T07:42:00.000-07:00

Are you familiar with the magazine Eating Well? I used to subscribe but then lost track of the magazine for many years. I'm glad to say I've rediscovered them through their online offerings. Some very nice stuff.

If you want to try great healthy recipes, check them out. They've got recipes for soups, appetizers, sandwiches & burgers, desserts, breakfast & brunch, cakes and pies, main courses....and more. See the recipes here.

Here's one I'm eager to try - Savory Breakfast Muffins (if you're tired of the sweet variety).

Trans Fats: Risky But Still Legal

2005-10-20T07:31:00.000-07:00

Here are two short articles that hit the high points about the dangers of Trans Fats and new legislation:

Risky But Still Legal: Consumer's Guide to Trans Fats: Where & How to Avoid Them
by Joyce Hendley here

Trans Fats on the Brain--Fresh new Concerns about partially hydrogenated oils
by Peter Jaret here

Free Healthy Weight Class Series - Starts Nov 1

2005-10-19T09:09:00.000-07:00

Have you heard about the free Healthy Weight classes offered to benefits eligible employees through our HealthQuest LIFELINE program? They're awesome and taught by an expert at the KU Med Center. The new series starts November 1 - so don't delay in signing up.

This is a 5-part series of classes that take place on the phone from noon to 1:00 pm. Weird huh. Why teleclasses? Well, because they're very very very convenient for everybody. You can get on the phone in the comfort of your home or office and connect with an expert who is just a phone call away. It's an amazing way to get great content. This is the fifth time this series has been offered and we've gotten very good feedback.

You just need to find out how your supervisor/agency wants to handle your attendance in this class. Some employees have taken it upon themselves to coordinate a conference call with several employees gathering to use just one phone. They can eat their lunch, take notes, comment, and enjoy the class very conveniently. You can call from a cell phone if you have a mute feature (so your phone doesn't cause noisy interference). The only cost for this Healthy Weight series is the cost of your long distance call.

Here's the link to find out more and to register: www.lifelineeap.com (class size is limited, so first-come, first-served). If you aren't serious about attending all 5 teleclasses, please do not register and take up a spot. This series will continue to be offered...there may be a more convenient time for you in the future if you don't feel 100% committed now.

Still wondering if teleclasses are effective? Good question.

Donnelly, director of KU's Center for Physical Activity and Weight Management, has completed a study that shows great promise for a weight-loss program that conducts patient counseling by telephone. Preliminary data from a 26-week randomized study shows that participants in the phone-based program lost almost as much weight as another group receiving services through the face-to-face clinical method.

The results showed promise for weight loss interventions delivered entirely
over the phone as a viable alternative to the usual clinic method, Donnelly
said.
Read the rest of the story here: http://www.news.ku.edu/2005/October/Oct19/phonediet.shtml

Toxins in Foods

2005-10-19T08:44:00.000-07:00

Have you noticed that more people are becoming concerned about the quality of our foods? Even conventional grocery stores are offering organic choices and free-range, hormone-free meat and poultry. I think this is a great trend. I'm always on the lookout for "clean" food and am willing to pay a little more for it. It's becoming surprisingly affordable.

I thought you might be interested in an article I came across today. It comes from Toxic Relief by Don Colbert, M.D., (Lake Mary, FL: Siloam, 2001)

How to Get Sick: A Modern Prescription for Illness . . .

Eat Grocery Store Produce and Processed Foods

What a mouthful — literally! Pesticides and herbicides are among the world's most deadly chemical compounds. If a pesticide or herbicide kills one thing, it will probably kill, mutate, or seriously damage a whole host of other things. The problem with these compounds is that they tend to stay on the fruit, vegetable, or plant they were applied to. Toxins from our water, air, food, and buildings only make things worse.

Most pesticides are known carcinogens, and some of them pose as counterfeit versions of the female hormone estrogen. These xenoestrogens may promote cancer by stimulating estrogen receptors in the body.

Animal growth hormones are another cause for concern. They don't disappear after an animal is butchered, prepared for market, or cooked. They go right into our stomachs. Nor do they disappear from the milk of a cow treated with antibiotics. It is estimated that one glass of commercial, non-organic milk purchased from a grocery story may contain the residue of up to 100 different antibiotics!

Beyond the hormones that are injected directly into the animal, many of the meats we eat come from animals fed with antibiotic-laden feeds. Growth hormones in our food supply are even blamed for causing the abnormally early menses of young girls and for the overabundance of female hormones in young men. (Female hormones are given to milk cows to increase production.)

Source: Don Colbert, M.D., Toxic Relief (Lake Mary, FL: Siloam, 2001)

Highlights of the Year-Round Wellness Survey

2005-09-29T06:54:00.000-07:00

I thought you might be interested in knowing the results of the Year-Round Wellness Survey many of you took in order to be included in the T-shirt drawing. I'm writing posts and developing other programs with your biggest interests in mind. Cheryl

Highlights of the Year-round Wellness

1032 respondents

1. What is your biggest challenge starting or maintaining a fitness program?

337 I’m too busy
144 I don’t want to do it alone
133 I hate to exercise
120 I don’t know how to exercise correctly
41 I get enough exercise in my daily activities
256 Other

2. What is your biggest challenge starting or maintaining a healthy eating plan?

443 I hate to cook
278 I don’t know what I should eat
187 I’m too busy
123 My family won’t eat this stuff
Other

3. What are your biggest challenges regarding managing stress?

348 I don’t know how to manage stress
199 My life is too busy
189 I don’t know how to simplify my life
73 I come from a high-stress family so I’ve inherited the stress gene
222 Other

4. What are your biggest challenges making overall healthy choices in life?

307 It’s too hard to make healthy choices
287 It’s not important to me
65 I don’t know how to make healthy choices
372 Other

Here's how respondents rated their interest in the following topics (most to least interested):

1 Eating for Health 76%
2 Sticking with an exercise program 71%
3 Healthy Aging 67%
4 Making basic good health choices 66%
5 Core body strength 63%
5 Strength training 63%
5 Stretching to stay limber 63%
6 Relaxation & stress management 62%
7 Feeding the family healthy foods 61%
8 Balancing home and job demands 57%
8 Practicing good self-care habits to manage injuries and illness 57%
8 Starting an exercise program 57%
9 Health Risk Appraisals 55%
10 Feeding children healthy foods 51%
11 Ergonomics at work 47%
12 Talking with your doctor 45%
13 Ergonomics at home 42%

More Reasons to Eat Breakfast

2005-09-19T06:09:00.000-07:00

It's becoming more common for people to skip breakfast and fill up on junk food snacks when hunger sets in. When people skip breakfast, their natural rhythm of eating gets out of sync. Here are some great articles about the benefits of eating breakfast, breakfast ideas, and recipes.

Digestive Health Center - Best Breakfast Options, and more

September - National Health Observances

2005-09-08T10:15:00.000-07:00

In case you're interested, here are the National Health Observances for September:

Baby Safety Month
Gynecologic Cancer Awareness Month
Healthy Aging Month
Home and Sports Eye Safety Month
Leukemia Awareness Month
National 5-A-Day Month
National Alcohol and Drug Addiction Recovery Month
National Cholesterol Education Month
National Sickle Cell MonthOvarian Cancer Awareness Month
Prostate Cancer Awareness Month
Take a Loved One to the Doctor Day (Sept. 24)
Family Health and Fitness Day USA (Sept. 24)
National Women's Health and Fitness Day (Sept. 29)

10 Stupid Ways We Mess Up Weight Loss

2005-08-24T11:53:00.000-07:00

Here's an interesting article from ediets.com you might be interested in.

What to do with fresh garden tomatoes?

2005-08-19T12:41:00.000-07:00

I hope you're having several opportunities this summer to eat home grown tomatoes. There's nothing like them. You do know not to refrigerate them, right?

As I write this, I'm eating a fabulous cold salad I concocted this morning using a whole tomato and a variety of other vegetables. It took me about 10 minutes to prepare. It's so good, I thought you'd like to know how to make it too.

When I opened the refrigerator to decide what to prepare for lunch, I knew I wanted to make the meal veggie-rich because I haven't been eating as many vegetables as I'd like. I also remembered that I had a lot of fresh vegetables on hand. So this cold tomato-vegetable salad was the perfect choice. I knew it would taste great.

Fresh Tomato-Veggie Summer Salad

Directions:

Include any of the ingredients listed below (or add your own).
Cut into bite-sized chunks.
Use whatever amount of each ingredient that is pleasing to your palate.
Stir it all together. Add salt and pepper if desired. I'm enjoying the fresh flavors without any added seasonings, and it's fabulous.

Ingredients:

Tomatoes
Cucumbers
Green, yellow, or red peppers
Green onion or diced yellow or purple onion
Jalapeno pepper - small amount
Cilantro (a handful)
Cottage cheese

It may sound odd but I added a handful of red grapes I wanted to use up. The occasional sweet burst of flavor was enjoyable. Sometimes I include fresh pineapple and lime juice. This little salad can be modified to suit the ingredients you have on hand. It's very versatile. It even tastes great without the cottage cheese.

Comments Please

Do you have suggestions or recipes for using homegrown tomatoes, zucchini, or other garden produce? We all need yummy ideas for adding more vegetables to our daily meals. If you know of any healthy, simple to prepare recipes, click on the comment link below and tell us all about it.

What to Feed Kids and Adults Enroute to After-School Activities

2005-08-12T13:09:00.000-07:00

One of our members sent me this email today. I have some suggestions, and I am putting it out to the group for your comments.

Cheryl,

I have 2 daughters age 7 and 9. They are on the swim team here in Lawrence and practice 5 nights per week from 5:45 till 7. We get home around 7:30. They get out of school at 3 then attend the After School Program till 5:15 when I pick them up to go to swim practice. They get a snack in the After School Program (not much). I'm wondering what I can feed them in the car from school to swim practice that will be nutritious (rather than drive-up food). Then, when we get home at 7:30 that seems too late for dinner especially in winter. I guess I'm just after some ideas...

Thanks.

Amy McCurdy
University of Kansas
----------------------------

My Comments and Suggestions
Wow, 5 nights a week. I would guess that juggling this schedule could be a little hard on you. Having healthy convenient foods made up ahead of time will help you manage this busy schedule.

In fact the recommendations I'm making are true for anybody who needs a healthy snack - kids or adults.

I'm glad that you're looking for healthy options. Healthy options can be just as convenient as junk food, if you prepare them a little ahead.

Since your girls be swimming, I'm assuming you're wanting ideas for light snacks. You can think of their snacks as mini meals. In other words, snacks can contain foods that might be eaten at regular meal times but are just packaged in snack-size packages. Here are some ideas:

Pre-portioned baggies of nuts, seeds, and dried fruits
Baggies of fruit (grapes, cut up apples, pineapple, etc)
Baggies of cut up veggies with or without dressing
Baggies of dry breakfast cereals with nuts and seeds added
String Cheese (individually wrapped) or cubed cheese with whole grain crackers like Triscuits
Cottage cheese (with optional chopped raw vegetables or fruit in it)
Cup of yogurt
Hard pretzels - the large ones
Half a sandwich
Mix up a sandwich spread like tuna or egg salad that is always at-the-ready and fill pita pockets for quick, on-the-go snacks

The dinner meal can fill out the rest of the nutrients they may have missed during the day. Thinking back on the day you might ask: Did they get their fruits and veggies in? Did they eat some whole grain foods like oatmeal or breakfast cereals? Cereal can make a quick nutritious evening meal too. As a matter of fact, any breakfast meal can can make a quick evening meal - especially if it adds nutrients missing from the day's meals and mini meals.

I like to make these kinds of snack kits on Sunday so I'm ready for the week ahead. That might work for you too. To streamline the process you can designate one spot in the refrigerator as snacks and foods for these two little athletes. You might put their things in a pull out container so it's easy to assemble their mini meals and snacks. And...here's a thought - have them assemble their own snack packs. That would be fun, and it would make them more likely to eat them. They'll also be learning healthy habits that will serve them well in the future.

To streamline your meal and snack processes even more, you can make up a weekly lists of snacks and meals you plan to have. These lists can be used again and again saving you precious time and struggle over thinking about what to have to eat. Keep them in a kitchen folder with your favorite recipes, meal plans, and snack ideas.

Comments Please
I know that a lot of our readers have great suggestions to add to these. Please go to the comment link below and tell us about your suggestions. You can feel free to include any identifying information you are willing to share like your name, agency, city. Or you can choose to remain anonymous. Thanks! Cheryl

Making Breakfast Meal Kits - revisited

2005-08-09T12:38:00.000-07:00

Remember the article I wrote June 30 about making breakfast meal kits? I received these responses from employees (as well as the three comments posted with the original article). They offer some good ideas.

Cheryl, I used to skip breakfast because of lack of time, until...my wife and I discovered fruit smoothies! Throw some fruit, yogurt, milk, in a blender and VIOLA! We have also started adding things like wheat germ and flax seed (grind your flax seed in a coffee grinder and keep it in the fridge). The list of fruit and healthy things to add is endless and this all takes oh about a minute (maybe more if you must peel your fruit).

Gene Rogers, SRS
__________

I usually have a peanut butter and jelly sandwich in the mornings. It has the protein so I don't get hungry before lunch time. If I eat cereal I'm starving before lunch. I can also eat it on my commute to work, and it isn't messy.

Maryann
__________

Cheryl,

More on your 'breakfast kits' idea.

When I used to travel extensively (in a pre-KSU lifetime), I was often faced with the 'greasy & fast' or 'nothing' for breakfast in my rush from hotel to plant visit. (Hotel restaurants are notorious for being expensive & slow.)

So I carried from home (in my luggage) my scoop of breakfast cereal (raisin bran was a favorite) inside a heavy zipper-type plastic bag. I had also added powdered non-fat dry milk double the equivalent to the cup of milk I would normally add. And don't forget the plastic spoon.

Just before leaving for my day at the plant, I would run tap water (hot or cold, choice, depending on the cereal) into the bag & 'squish it around' a bit, then eat.

And for those who don't like/can't eat milk, here's another idea. Especially useful when you are traveling but there is a vending machine nearby that sells juices but not milk.

Orange juice works great on breakfast cereal. Many people think it sounds strange, but most people like it once they try it. Get your fruit vitamins with your cereal, & even the extra calcium if you buy the right brand.

Chuck Walker, Ph.D.
Professor Emeritus, Bakery Science
Grain Science & Industry
107 Shellenberger Hall
Kansas State University

Comments Please
Do you have breakfast ideas? Write your comments in the link below.

Heart Health - free newsletter

2005-08-09T11:55:00.000-07:00

If you're managing a heart condition (e.g., heart disease, high blood pressure) or know someone else who is, you might be interested in the free e-newsletter offered through the National Heart, Lung and Blood Institute.

Here are some sample topics covered:

Cholesterol
Healthy Eating
Exercise
Keep on Top of High Blood Pressure
How the Heart Works
A Healthier Restaurant Menu
Who's At Risk for a Heart Attack?
Use Medications Safely

If you're interested, you can visit the site, view the Tip of the Day Archives, and sign up to receive the short daily messages. I signed up so I could evaluate them. They're very good--short, interesting, informative, and well written. They can provide information and support for you or your loved one...so you don't need to go it alone.

Diabetes Resources

2005-08-04T06:54:00.000-07:00

It's tough to go it alone when you have a condition like diabetes. It helps to have great resources. Here are some offered or recommended by the American Diabetes Association:

Home page - American Diabetes Association
Books for Healthy Living
Diabetes Tips enewsletters

Resources from CareMark Building Better Health:
Diabetes Center

Comments Please

If you know of other good resources for people with diabetes, click on the "comment" link below and tell us about them.

Teach Tots Healthy Habits

2005-08-04T06:45:00.000-07:00

If you have a preschooler at home, it's not too early to start teaching him or her about eating right and being active! That's the advice from researchers at the Children's Hospital at Boston, who studied whether or not programs aimed at teaching tots healthy lifestyle habits really worked. Article here.

Women and Smoking: A Dangerous Combination

2005-08-03T07:32:00.000-07:00

I normally don't focus on the risk side of health behaviors because that turns so many people off (and activates their resistance) so they stop listening. I prefer to concentrate on the positive health side of healthy choices. On occasion, though, I think it's important to face the risks - the downside of our varous lifestyle choices.

Today an article caught my eye about the risks of smoking for women and I thought at least a handful of you would like to know about it. To read it, go here.

Top 10 Foods for Women

2005-07-29T14:00:00.000-07:00

Do women really need to eat any differently than men—we're all humans, right? True, but a woman's nutritional needs are more specific than a man's. Pam Peeke MD, MPH author of "Fight Fat After Forty" (Viking 2000) and Assistant Professor of Medicine at University of Maryland School of Medicine explains why. "Women are special. They have unique nutritional requirements to keep them energized and focused, especially as they age. And, that means over the age of 30 years! Here's a great list of foods that every woman needs to incorporate into her weekly diet to guarantee that as each year goes by, she stays as healthy and fit as she can."
Full story here

Double Diabetes?

2005-07-19T12:32:00.000-07:00

Having one type of diabetes is bad enough, but two? Doctors are seeing a new phenomenon dubbed double diabetes that makes it harder to diagnose and treat patients -- especially children. Full story (I just updated this link and it works now).

Here's another article on this topic.

I also did a google.com search of double diabetes and you can see the results of that search here.

With the increase in obesity and diabetes, it becomes even more important to manage for wellness. The Big 4 are Diet, Exercise, Stress Management, and Self-Care. I'll do my best in upcoming messages to provide information about these four important topics.

How many credit cards do you have?

2005-07-19T06:17:00.000-07:00

Financial management is an important component of wellness. If the financial management piece of your life is a wreck, your life isn't running as smoothly as it could be. Credit card debt is an increasing problem for many.

Several years ago, it occurred to me that having 4 credit cards was becoming a hassle. Just keeping track of the due dates was a pain. So I cancelled all of them but one - the one I had with my credit union for many years. I also contacted the host of credit card companies and asked them to stop sending me their weekly offers.

Those two actions simplified my life dramatically. I also set up an automatic monthly pay off of my credit card so that I carry no credit card debt. I started feeling on top of life. When I read the following article this morning, I thought you might also enjoy reading it. It's well written and provides a good deal of useful information.

If you have a lot of credit cards and credit card debt, this article may help you sort through some of your options for cleaning up this area of your wellness. Here's the link

Also, did you know that the HealthQuest LIFELINE employee assistance program (provided for all state of Kansas employees and the nonstate covered groups) can give you all the free financial advice you need? It's a great service for you. To find out more, call the toll-free number: 1-800-284-7575 and ask for information about LIFELINE financial services.

Good Fish, Bad Fish: There's a Catch to the Catch of the Day

2005-07-13T06:47:00.000-07:00

More than 70% of the world's fish stocks are overfished. Confused about what fish are okay to eat? According to the California Academy of Sciences, the best fish to eat are "fast-growing, abundant, sensibly managed, with minimal bycatch and ecological impacts, or with minimally polluting farming methods."

Download your pocket seafood guide here:
http://www.organicconsumers.org/toxic/seafood-guide.pdf

'You've got to find what you love,' Jobs says

2005-07-12T08:12:00.000-07:00

This is the text of the Commencement address by Steve Jobs, CEO of Apple Computer and of Pixar Animation Studios, delivered at Stanford University on June 12, 2005. Interesting reading.

'You've got to find what you love,' Jobs says

Weight Loss Hype - Cortisol-Suppressing Pills

2005-07-06T11:45:00.000-07:00

If you've been tempted to buy cortisol-suppressing pills to lose weight, you'll want to read this article.

Cortisol, Stress And Body Fat

It seems that every time science uncovers some type of association between body fat and anything, opportunistic entrepreneurs are waiting in the shadows to create a product and a marketing campaign around it. They ride the wave into the multi millions, until the buzz dies down or until the Federal Trade Commission (FTC) sues and slaps a padlock on their warehouse doors. Then, it’s on to the “next big thing in weight loss,” because they know there will always be a gullible crowd eagerly waiting for the next quick fix. The most recent example is when researchers discovered a correlation between cortisol and abdominal body fat. Cortisol was then blamed as the latest culprit in the obesity problem, and cortisol-suppressing pills were touted as the “miracle solution.”

Big Claims, Little Proof
After a web search on the subject of cortisol, here are some of the claims you may find:
* Stress makes you fat
* Cortisol is what makes you fat
* Cortisol reducing supplements control stress
* Cortisol reducing supplements reduce belly fat
* Cortisol reducing supplements get rid of “stress fat”
* Cortisol reducing supplements balance hormone levels that cause stress
* Cortisol reducing supplements increase muscle growth
* Cortisol supplements suppress appetite
* Cortisol supplements speed up metabolism

The advertising claims include just enough scientific fact to make even the savviest consumers say, “That makes sense, I think I’ll try that.” They also hit home emotionally by focusing on common hot buttons such as stress (who isn’t at least a little stressed in this day and age?) Brilliant marketing. Convincing. Unfortunately, most of the claims being made are completely false, with only a tiny thread of truth woven in.

Cortisol is a very important hormone that you must understand if you want to get maximum results from your training and nutrition programs, but if you don’t educate yourself, you may become one of the millions of victims to fall for this latest fad. The answers to the frequently asked questions in this article will arm you with the science-based facts, while helping you steer clear of the hype-based scams.

What is cortisol?

Cortisol is a hormone produced by your adrenal glands. It falls into a category of hormones known as “glucocorticoids”, referring to their ability to increase blood glucose levels. Cortisol is the primary glucocorticoid.

Why does your body produce cortisol?

Cortisol is a stress hormone. Your body produces cortisol in response to stress, physical, mental or emotional. This can include extremely low calorie diets, intense training, high volume training, lack of quality sleep as well as common daily stresses such as job pressures, fights with your spouse or being caught in a traffic jam. Trauma, injury and surgery are also major stressors to the body (Note: much of the research done on cortisol and stress has been done on recovering patients, and such findings may not carry over to healthy, athletic populations).

What does cortisol do?

Cortisol is part of the fight or flight response. Faced with a “life or death” situation, cortisol increases the flow of glucose (as well as protein and fat) out of your tissues and into the bloodstream in order to increase energy and physical readiness to handle the stressful situation or threat.

How do you know whether your cortisol levels are high?

You can get your cortisol levels tested if you choose to. The most common method of testing is a blood test (blood cortisol levels). Saliva and 24 hour urine tests are also available.

What is a normal level of cortisol?

Cortisol levels are higher in adults than children and levels fluctuate throughout each 24 hour period, so tests must account for the time of day. Cortisol concentrations are highest in the early morning around 6 – 8 a.m. and they are also elevated after exercise (a normal part of your body’s response to exercise). The lowest levels are usually around midnight. According to the Medline Encyclopedia, normal levels of cortisol in the bloodstream at 8:00 a.m. are 6-23 mcg/dl.

Should you get your cortisol levels tested?

For serious competitive athletes, it may be worth the time, expense and inconvenience to have cortisol tests done on a regular basis. Some strength and conditioning coaches insist on it. For the average trainee, as long as you are aware of the factors that produce excessive cortisol and take steps to keep it in the normal, healthy range, then testing is probably not necessary.

Is cortisol related to abdominal obesity?

Yes. There is a link between high cortisol levels and storage of body fat, particularly “visceral” abdominal body fat (also known as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity and around the internal organs, whereas “regular” fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes.

Does Cortisol Make you fat?

No, cortisol is not “the thing” that makes you fat. In fact, one of the effects of cortisol is to increase the breakdown of stored adipose tissue into glycerol and fatty acids where it can enter the bloodstream and then be used as energy. High levels of cortisol are merely one contributing factor to storage of abdominal fat, not the primary cause. An excess of calories from too much food and not enough exercise is what makes you fat. If cortisol is related to abdominal obesity, then will taking a cortisol suppressing pill get rid of abdominal (belly) fat?

No. Just because there is an association between high cortisol levels and abdominal body fat doesn’t mean that a taking a cortisol-suppressing pill will remove abdominal body fat. The studies which showed a relationship between cortisol and body fat did not test whether suppressing cortisol removes fat that is already deposited on your body.

Does stress make you fat?

No. If it did, then everyone who is stressed would be gaining fat. Many people lose weight while under stress. In some studies, test subjects with the highest cortisol levels lost the most weight. Stress, by itself, does not increase body fat. However, if stress stimulates appetite and leads to overeating, then the excess calories from “stress eating” can make you fatter.

Is cortisol is bad for you?

Cortisol is not “bad for you,” it is a hormone that is essential for life as part of our natural stress response. There are many hormones in our bodies, which in the proper amounts, maintain good health, but in excess or in deficiency, have negative effects or even contribute to health problems or diseases. Cortisol is no different. For example, Cushing’s syndrome is a disease of high cortisol levels, while Addison’s is a disease of low cortisol levels. You want to maintain a healthy, normal level of cortisol, not suppress your cortisol to nothing or allow it to remain elevated.

Chronically elevated cortisol levels may have a variety of negative effects. Cortisol is catabolic and elevated cortisol levels can cause the loss of muscle tissue by facilitating the process of converting lean tissue into glucose. An excess of cortisol can also lead to a decrease in insulin sensitivity, increased insulin resistance, reduced kidney function, hypertension, suppressed immune function, reduced growth hormone levels, and reduced connective tissue strength. Chronically elevated levels of cortisol can also decrease strength and performance in athletes.

Can suppressing cortisol improve your muscle growth and strength?

High cortisol levels can increase muscle protein breakdown and inhibit protein synthesis (building up muscle proteins), so a chronically elevated cortisol level is clearly counterproductive to building muscle. Bringing elevated cortisol levels back to normal may improve recovery, strength, hypertrophy and performance. However, there is no scientific evidence that reducing your cortisol levels below normal will have any effect on increasing strength or muscle growth.

Should you take a cortisol-suppressing supplement to help you lose weight?

In my opinion, no, absolutely not. Cortisol suppressing supplements are not a valid solution for losing weight. The FTC has filed lawsuits against the makers of Cortislim and Cortistress, charging them with making false and unsubstantiated claims that their products can cause weight loss. Lydia Parnes, acting director of the FTC’s bureau of consumer protection says, “The defendant’s claims fly in the face of reality. No pill can replace a healthy program of diet and exercise.” Reducing excessively high cortisol levels through supplement use may prove beneficial in some ways for hard training athletes. However, pills do not make you lose fat. Body fat is lost by creating a caloric deficit through exercise and nutrition.

Should you take a cortisol-suppressing supplement to help control your stress levels?

There are quite a few supplements, mostly herbs, which are reputed to have “calming,” “relaxing,” “tranquilizing,” “stress-relieving” or “anti-anxiety” effects. These include Magnolia bark, kava kava, valerian, L-theanine and too many others to mention. However, very few studies exist which have directly tested the effects of these herbs on cortisol levels. Although some people may find value in these types of products, the ideal solution is to reduce the stress or change your perception of the stress to lessen its physical effects. Treating symptoms does not remove causes. It can be dangerous to “band-aid” the effects of stress while the stress remains in place.

What should you do if you have a lot of stress in your life?

It makes sense to take steps to reduce stress in your life and lessen the impact of stressors that cannot be avoided. Trying to avoid stress completely is not possible, nor is it desirable. Stress is an important part of life because you can’t achieve positive adaptations and growth without stress to trigger them. It’s continuous stress that you want to avoid. It’s okay to expose yourself to stress, provided there is a sufficient period of rest afterwards so you can fully recover. One of the best ways to keep cortisol in the normal range is to reduce stress and allow time for recovery and renewal. There are effective and natural means of reducing stress that don’t cost a penny, including getting out in nature, deep breathing, enhancing sleep quality, relaxation exercises, meditation and visualization-guided imagery. It's important to develop a calm mind and sense of tranquility.

What’s in those cortisol pills anyway?

The ingredients can vary in type and quantity from one brand to the next. Some ingredients are included in the formulations to have a relaxing or stress reducing effect, some are included to reduce cortisol levels, while others are aimed at insulin and blood sugar stabilization. Cortislim, for example, contains Magnolia bark, beta sitosoterol, theanine, green tea extract, bitter orange peel extract (source of synephrine), banaba leaf extract, vanadium, vitamin C, calcium and Chromium.

Other ingredients that are often used in the various product formulations include Epidemium, phytosterols, tyrosine, Branched chain amino acids, ginseng, ashwaganda, astragalus, kava kava, St. John’s wort, Melatonin, SAM-e, Valerian, Gingko Biloba, Phosphatidyl Serine (PS), Acetyl L-carnitine and Glutamine. Reviewing all of these is beyond the scope of this article.

If you decide to take a cortisol suppressing supplement what should you look for? Before you even think about supplements (or drugs), keep in mind that unnatural suppression of cortisol may not be wise or necessary, especially if you haven’t used all the natural cortisol and stress management strategies at your disposal first. Once your nutrition, training and recovery bases are covered, there is some solid research showing that certain supplements may be beneficial, especially for athletes engaged in extremely hard training.

Carbohydrate consumed with lean protein immediately after training has a cortisol suppressing effect. High glycemic index (GI) carbs in particular, cause an insulin spike, which not only helps restore muscle glycogen, stimulates protein synthesis and kick starts the recovery process, it also helps lower the exercise-induced rise in cortisol. The research supporting this practice is substantial. (This should serve as a warning to people on low carb diets that are so strict that they don’t even allow small amounts of carbs after workouts). Rather than solid food, many athletes prefer a liquid “meal” using a commercial post workout drink containing whey protein and maltodextrin plus dextrose or glucose (fast acting protein and high GI carbs) because the rapid absorption time may speed recovery.

Vitamin C, known mainly for cold or flu protection and antioxidant properties, may decrease cortisol levels. A study by Marsit, et al showed a reduction in cortisol levels in elite weightlifters taking 1000 mg. of vitamin C per day. Other studies have reported similar findings.

Phosphatidyl serine (PS) is a phospholipid, which appears to have cortisol suppressing properties. Studies by Fahey and Monteleone have shown that daily doses of 800 mg can reduce cortisol. These studies did not conclude that PS would help you lose weight or gain more muscle.

Glutamine is an amino acid, which in some studies, has been shown to decrease cortisol and prevent a decrease in protein synthesis. Many strength athletes swear by glutamine for improved recovery, but the research is still not conclusive about efficacy or dosages for athletes or bodybuilders. Much of the research on Glutamine was performed on patients recovering from surgery, burns or traumas (severe stresses to the body).

Acetyl-L Carnitine (ALC) has been studied in Alzheimers patients as a method of improving cognitive function. One study showed that long term use of Acetyl L Carnitine lowered cortisol in the Alzheimers patients. Research on rats and mice has shown that ALC increases luteinizing hormone, which may in turn elevate testosterone. Whether these findings carry over to healthy athletes has yet to be proven, but some coaches and athletes believe that ALC lowers cortisol and elevates testosterone.

It’s important to note that the research on some of these substances is often conflicting and inconclusive. It's also important to note that many of the cortisol suppressing supplements which are marketed to athletes or to people seeking weight loss do not contain doses anywhere near the amounts that were used in the research. (Yet another way that supplement companies deceive consumers).

How can you lower your cortisol levels naturally?

You can lower cortisol naturally. In fact, if you are overtrained, unnatural cortisol suppression may be nothing more than a “band aid,” and continued overtraining can lead to adrenal exhaustion, which could take months to remedy. Sometimes the best thing you can do is take a rest or decrease your training volume and intensity rather than artificially attempt to suppress cortisol. Symptoms of overtraining include elevated resting pulse, sleep disturbances, fatigue, decreased strength and decreased performance.

* Avoid very low calorie diets, especially for prolonged periods of time. Low calorie dieting is a major stress to the body. Low calorie diets increase cortisol while decreasing testosterone.

* Use stress reduction techniques (stress, anger, anxiety, and fear can raise cortisol)

* Avoid continuous stress. Stress is an important part of growth. It’s when you remain under constant stress without periods of recovery that you begin breaking down.

* Avoid overtraining by keeping workouts intense, but brief (cortisol rises sharply after 45-60 min of strength training)

* Avoid overtraining by matching your intensity, volume and duration to your recovery ability. Decrease your training frequency, and or take a layoff if necessary.

* Suppress cortisol and maximize recovery after workouts with proper nutrition: Consume a carb-protein meal or drink immediately after your workout.

* Get plenty of quality sleep (sleep deprivation, as a stressor, can raise cortisol).

* Avoid or minimize use of stimulants; caffeine, ephedrine, synephrine, etc. * Limit alcohol (large doses of alcohol elevate cortisol).

* Stay well hydrated (at least one study has suggested that dehydration may raise cortisol).

How do you spot a weight loss pill scam?

The cortisol pill is just one in a long string of bogus weight loss products, and it won’t be the last! Why? Because weight loss supplements are big business! Eight or nine figure fortunes have been made from the sales of a single product, which was later proven to be a total farce.

How do you protect yourself?

Do your homework! Don’t take anything unless you know exactly what’s in the product, why it’s in the product and how much is in the product. Review the scientific research. Don’t buy a weight loss product just because a radio personality says it works! Don’t jump on the phone with your credit card in hand after watching a thirty-minute infomercial! In this day and age, you have to be smarter than that!

Conclusions

Excessive cortisol is not good. But cortisol is not inherently bad; it’s a vitally important hormone and part of your body’s natural stress response. Cortisol does not make you fat. Stress does not make you fat. Stress may lead to increased appetite… Increased appetite may lead to eating too much… Eating too much makes you gain fat. Make sense?

Cortisol suppressing agents may have some practical uses. But rather than thinking of cortisol supplements as a weight loss miracle (which they most surely are not), get yourself on a solid exercise and nutrition program and seek natural ways enhance recovery and reduce stress. By doing this first, you may be pleasantly surprised to find that you’re losing fat and gaining muscle and there isn’t even a need to take a supplement at all.

Tom Venuto is a certified personal trainer, natural bodybuilder and author of the #1 best selling diet e-book, "Burn the Fat, Feed The Muscle. You can get info on Tom's e-book at: http://www.burnthefat.com/. To get Tom's free monthly e-zine, visit http://www.fitren.com/

NY Times Article about Cholesterol

2005-07-06T09:16:00.000-07:00

One of our members sent a link to this New York Times article by Jane Brody. It's a good read. Here's the link

A few highlights from the article:

The goal for total cholesterol is 200 or less, preferably 180; less than 130 LDL, less than 100 if at high risk or already have heart disease
People with "longevity syndrome," who live into their 90's without evidence of heart disease, typically have very high levels of HDL (good cholesterol)
Considered too low for HDL (associated with increased risk of cardiovascular disease) - 40 milligrams for men and 50 for women
There is considerable evidence linking an increased risk of heart disease and stroke more strongly to low HDL levels than to high LDL levels. An HDL level of 60 milligrams or higher helps protect against heart disease
Drugs can increase HDL levels, but there are some risks if prescribed in certain combinations - combining statins with fibrates greatly increases the risk of muscle damage, a rare but potentially serious complication of statins. Statins with niacin-based medications may cause liver problems.
Changes in lifestyle can help raise HDL levels safely: doing aerobic exercise, losing weight, quitting smoking, and making dietary changes.
Receive significant increases in HDL when about 1,200 calories a week are expended on aerobic activities like brisk walking, jogging, cycling, or lap swimming. For most people that means walking briskly for three miles four times a week. Duration of exercise, not intensity, confers the greatest benefit.
Quitting all forms of tobacco can increase your HDL by 15 - 20 percent.
A Medeterranean-style diet rich in fruits, vegetables, whole grains, olive oil and legumes, is strongly linked to high blood levels of HDL. So is eating more fish (and taking fish oil supplements) and consuming fewer refined carbohydrates. Also increase soluable fiber found in fruits, vegetables, legumes and oats. Monosaturated fats found in canola, olive, avadado, nut and seed oils; nuts and avacados can also improve HDL levels.
A low-fat diet is not necessarily helpful. It may even lower HDL levels.
Avoid trans fats found in many processed foods, especially snacks and packaged bakery items. Trans fats raise harmful LDL and lower beneficial HDL.

Read the full article here

Cholesterol Lowering Guide

2005-07-06T06:31:00.000-07:00

Do you have high cholesterol? Here's a very good guide from Discoveryhealth.com for lowering your cholesterol: http://health.discovery.com/centers/heart/pmg/p05.html

Here's what you'll find in the guide:

A Quick Overview
What is Happening to Me?
When Should I See a Doctor?
What Causes High Cholesterol?
Am I at Risk for High Cholesterol?
What Are the Common Symptoms of High Cholesterol?
How Can I Be Sure I Have High Cholesterol?
How Is High Cholesterol Treated?
How Much Will Treatment Help Me?
What Options Do I Have for Treatment, and How Do I Choose?
What Kinds of Healthcare Professionals Do I Need?
What Do I Need to Know About Medicines That Lower Cholesterol?
How Long Will I Need Treatment?
How Do I Take Charge of My Health?
What's the First Step?
What Can I Do About Symptoms?
How Do I Make Changes to My Diet?
How Do I Increase My Exercise?
How Do I Lose Weight?
How Do I Quit Smoking?
What Records Do I Need to Keep?
How Can I Make It Easier to Stick With My Treatment?
How Do I Know if I'm Better?

Get the guide: http://health.discovery.com/centers/heart/pmg/p05.html

How to Create Single-Serving Breakfast Meal Kits

2005-06-30T12:36:00.000-07:00

. . . for on-the-go Good Nutrition

We’ve all heard that breakfast is the most important meal of the day. Yet we get busy, rushed, and head out the door thinking we can catch something on the way to work. And that usually means fast food or junk food snacks.

Are you somebody who thinks you should eat breakfast but have a hard time sticking with a regular breakfast routine because you’re short of time or uninspired? If you like cereal, you’ll like this breakfast meal kit idea. Making meal kits ahead of time takes away the biggest obstacles to eating breakfast.

If you have kids or a spouse, they’ll love them too. Kids will be more inclined to eat their cereal breakfast kits if they can make them themselves with the cereals and toppers they like. Teach them about the single serving concept and provide healthy options for the contents.

Packaging the Cereal

As soon as you get home from the grocery store, open your cereal boxes or bags and measure single servings into light weight to-go containers. Look on the box for the serving size. It’s usually ¾ cup.
If you like to mix your cereals, pour the different kinds into a large container to blend.
Place as many plastic containers on the counter as you need in order to package up all of the opened cereal.
After you add any optional toppers from the next step, put the lids on and stack them in your pantry for home use or take them to work for your “food drawer.”

Note: I like to mix a couple of cereals for variety. This week I mixed these two:

Go Lean (small amount for crunch and sweetness)
Organic Flax Plus from Nature’s Path - This cereal has no chemicals, no synthetic additives or preservatives. Serving size ¾ cup 100 calories 140 calories with fortified skim milk

Adding Optional Toppers

Rough chop walnuts, pecans, or almonds and place a small handful in each container.
Chop dried fruit (papaya, banana, etc) and put a small amount in each container.
Add dried cranberries, raisins or any other dried fruit.
You can top with a small amount of higher calorie cereals like granola just to add a little sweetness and crunch. Sprinkling a little of this on top is better than mixing the two in bulk so that you can have better control over the amount you use.

Note: I sometimes include a fat date or fig to eat on the side or for a later break that day. Sticking one in the kit makes it more likely that I’ll eat it at some point during the day.

Packaging Milk Options

Fill your single-serving containers with milk using recycled glass bottles, plastic juice containers, or small canning jars with screw tight lids. You can skip this step if you plan to eat your meal kits at home rather than transport them to work.
If you’re lactose intolerant or want to try something different, stock your pantry with quart-size boxes of rice or soy milk to keep in the refrigerator at home or work. The quart-size box doesn’t take up much room in the fridge and chances are nobody at work will “steal” it. You can find these boxed drinks at your whole foods or conventional grocery stores. Another brand that is growing in popularity is Silk Soymilk in a half-gallon size.

Note: I like Rice Dream and was surprised that I also liked WestSoy Lite Vanilla. I tried it at a taste test at our local whole foods store and was surprised I liked it because I don’t usually like soy milk. WestSoy Lite Vanilla Soymilk at 110 calories per cup – 15 calories from fat supplies Because it’s fortified a cup supplies 30% of the daily calcium needs based on a 2,000 calorie diet.

Where can you go wrong with meal kits?

including things that you don’t like and probably won’t eat.
using low quality ingredients – low on fiber and nutrition and high on preservatives and additives
putting the groceries away thinking you’ll make them up later and later doesn’t come.
not measuring a single serving size – it’s easy to overeat prepackaged foods, so be sure to package yours according to typical serving sizes

Ready, Set, Go

Now it’s your turn to make some meal kits. If you feel that stopping long enough to open a box of cereal, get a bowl out of the cabinet, get the nuts out of the fridge, and open a box of raisins is sometimes four steps more than you think you have time to take, just reach for a breakfast meal kit and pour on the milk.

Comments Please:
Do you make meal kits like these? If you do, I’d love for you to email me and tell me a little about it or write about it at the comments link below.

Try this Breakfast Experiment
Are you eating the kind of breakfast that works best for you? My colleague Christi Lehner has a breakfast experiment for you to try to determine your best breakfast choices.

Calling all Moms!

2005-06-20T07:27:00.000-07:00

I recently discovered a free ecourse for mothers that I think you'll enjoy if you're a busy mom. I signed up for it because I wanted to check the quality of content and the way it's delivered. I give it an A+. In this free ecourse you'll receive 52 weekly pep talks all about being a mom. To find out more, go here.

What's in KansasTrash?

2005-06-08T07:31:00.000-07:00

Every day I see opportunities to conserve our state and national resources by recycling. I'm a big fan of recycling and encourage everyone to consider ways to increase their conservation and recycling efforts. Here are some interesting statistics provided by KDHE, Bureau of Waste Management:

Every year, each Kansan produces an average of more than 3/4 of a ton of trash. Yet we recycle only about 20% of this waste. This compares to a national average of 28%.

What's in our Kansas trash?

Kansas Averages 38% paper, 18% Yard trimmings and food waste, 6% Plastic, 5% Metals, 4% glass, and 29% other.

What are the benefits of recycling?

Recycling saves energy, reduces greenhouse gas emissions and waterborne contaminants, preserves our natural resources and creates jobs.
Recycling of each ton of paper saves 17 trees and 7000 gallons of water (EPA).
Recycled paper supplies more than 37% of the raw materials used to make new paper products in the U.S. Without recycling, this material would come from trees (National Recycling Coalition).
It takes 60% less energy to recycle paper than it does to make it from raw materials. Making recycled steel saves 74%, recycled aluminum 95%, recycled plastics 70%, and recycled glass 50%(Center for Ecological Technology and the National Recycling Coalition).
Recycled paper produces 95% less air pollution than paper made from virgin materials; each ton saves 60 lbs. of air pollution (Center for Ecological Technology).

How can you make a difference?

Shop smart, reduce packaging.
Make a decision to separate out recyclable materials from other trash at your home and office.
Make sure those materials are collected for processing.
And finally, purchase goods made from recycled materials.
Recycled office paper performs as well as or better than virgin fiber paper and can often be purchased at costs equal to or less than that of virgin fiber paper.

For more recycling information visit the KDHE, Bureau of Waste Management Website at http://www.kdhe.state.ks.us/waste/bwm_grants.html. And for information about purchasing recycled office paper visit www.recylcedproducts.org.

Selecting Exercise Videos

2005-05-31T08:51:00.000-07:00

Selecting Exercise Videos - to Expand Your Home Fitness Center Options

Sometimes you just don’t want to workout outside – for me that is rare. I always love being outside even in poor weather. But for those of you who might be inspired to workout more often in your own home....this one's for you!

It's difficult for me to provide an evaluation of specific videos because everyone has different needs and tastes. However, I can give some general advice and my opinion. Here goes:

* Don't buy a video until you know that you will enjoy it and use it.

* Check out a handful of fitness videos from your public library or video rental store and try them out. How do you feel while you're exercising, how do you feel afterwards, how do you feel the next couple of days?

* Don't over do it the first few times you use the video. I recently worked out so hard that my body hurt for days afterwards. Because I COULD keep up, I DID keep up....but I really paid for it. Don't do this. It may really discourage you. Easy does it.

* Choose an activity that you think you'll really enjoy. There are a wide variety of exercise tapes including belly dancing, kick boxing, tae bo, exercise ball workouts, aerobic dance, yoga, tai chi, Pilates, strength training with hand weights and exercise bands. . . and this is just off the top of my head. There are lots of choices out there. There's sure to be a fun one designed just for you.

* Go to garage sales and pick up fitness tapes dirt cheap. Most people buy tapes and never use them....so there are a lot out there. That's why I wrote the caution in the first item :)

* Once you decide what you want, you can find them online or at most of the discount stores. I've also included video store links at the end of this article.

For more advice about buying exercise videos . . .

* Exercise.about.com http://tinyurl.com/9moyx (advice - before you buy videos)
* Acefitness.com http://tinyurl.com/73ulr (how to choose a video)

note: some of the web addresses in this newsletter were too long to post, so I went to www.tinyurl.com, pasted them into the converter, and voila, have tiny urls for you to click on. Long url's tend to get broken and won't work.

Online Sources for Shopping for Videos

You can follow the links below to find out more about what kinds of videos are available for purchase. You don't need to buy them online, though. Check them out from your local library or rent them from your video rental store. If you do like them and want to buy them (but feel like shopping for a better price), go to www.google.com and type the name of the video into the search field to search for the best buy on that video.

* CollageVideo.com http://tinyurl.com/5qz7h (good variety)
* VideoFitness.com http://tinyurl.com/c7ka7 (good variety)
* WorkoutMusicVideo.com http://tinyurl.com/88abj (good variety workouts)
* ActiveVideos.com http://tinyurl.com/amz8u (instructional dance, exercise, and sports and recreation videos)
* ActiveVideos.com http://tinyurl.com/coxum (prenatal videos)
* Collagevideo.com: http://tinyurl.com/8wxmq (back pain exercise videos)
* Fitterfirst.com http://tinyurl.com/99vpe (books/videos/courses)
* BeIndependent.com: http://tinyurl.com/czpu3 (exercise ball videos)

If you want more resources than this (yeah right), go to www.google.com and type in "exercise videos." You can choose from a selection of 2,580,000 results! For a more refined search, type in the particular kind of exercise video you are looking for (e.g., "exercise ball videos") and get just 205,000 results. See why I love Google!

After writing this nugget . . . I feel like I should go straight to my exercise video selection and do one!

Julie's Weight Loss Story

2005-05-31T08:43:00.000-07:00

Julie emailed me after reading Linda's awesome weight loss story and told a little about her story. She has given me permission to share it with you.

I started doing the Firm (videos) in May of 2004 when my gym cut its hours back. I had been thinking about trying it for a long time, but I waffled because not only was it sold via infomercials, but it used a step gadget called a "Fanny Lifter." Plus, they promised visible results in 10 workouts or less which I had a tough time believing. Six or seven workouts into it, I was starting to see muscles develop. Three to four months into it I was losing inches and body fat while gaining muscle.

In November of 2004, I saw a banner on the Firm's website soliciting testimonials for the next infomercial. I sent them a short bio and some before and after pictures. I wasn't selected to give a testimonial, but they did use my before and after pictures briefly in the infomercial. See the pictures here. Seeing myself on TV was pretty darn cool and really validating. The infomercial airs on Lifetime at 8:00am most Saturday mornings.

I'm a huge advocate of working out to videos at home. With videos and DVDs, the gym is always open and your favorite instructor never gets sick or quits. Plus, once you buy a workout video or DVD, it's always yours--it's not like paying dues at a gym. Prior to the Firm, I thought my only options were the limited selection of Pilates, Denise Austin, and Tae Bo at my local video store. Boy, was I ever wrong! There are hundreds, of workout videos out there for all levels of fitness.

There are many excellent websites devoted to workout videos. My favorite place to find reviews and discussions of workout videos is Video Fitness (www.videofitness.com). If I'm shopping and can't find what I want on eBay or Amazon, I always check Collage Video (www.collagevideo.com) since they have a wide selection, knowlegeable sales staff, previews of all their workouts, and lots of reviews.

I know I sound like a walking advertisement, but working out to videos at home is what has allowed me to maintain my 25 pound weight loss and stay fit and healthy. I've had great results with the Firm, but I also enjoy Tae Bo and step workouts. There are so many great workouts out there that it's impossible to pick one that is perfect for everyone. As they say on the VF boards, "the best workout video for you is the one that you'll do." I have to agree.

Julie Fugett, KU, Information Technology

-----------------
From Cheryl: I've updated a nugget I wrote earlier about selecting exercise videos and shopping for good deals. Go here for that article.

Employee Weight Loss Story Goes National

2005-05-20T12:06:00.000-07:00

Want to read a very interesting story about the weight loss success of one of our employees? I had included her story in one of the posts to this group and her story was picked up by Woman's World. Want to see pictures?

Old Linda
New Linda
Article in Woman's World

This is a great story....

What I feel is different about my weight loss is that I am 54 years old, I did it on my own with discipline, eating healthy (no fad diets) and walking or doing yard work. I feel like I ccomplished a lot.

Here's the full story:

After my Health Risk Appraisal tests (from HealthQuest) came back to me in February of 2003 it wasn't good. I took the results to my doctor and was put on cholesterol medicine. I had also had problems with pain in my knee the fall before, perspired a lot, had to have a machine at night for sleep apnea and I don't remember what all else. I decided I had to at least try and do something.

I had tried a weight program a few years before and lost 20 pounds but got sick from the ordeal and decided dieting was not for me. So this time I decided I would just eat healthy. If it wasn't healthy I wouldn't put it in my mouth. I had what I call "fat withdrawals" at first. I got shaky and weak. I remedied this by eating a spoon of peanut butter which did the trick. After a couple or three weeks I didn't need the peanut butter anymore.

I began my day with instant oatmeal. I would also have a few no fat pretzels for a snack and lunch was whole wheat or whole grain breads with 98% lean ham or turkey and vegetarian vegetable soups. Afternoon I had anything 100% juice & more pretzels. Evening dinner was poultry baked or cooked in a slow cooker, brown rice or vegetable rotini. I ate a large serving of vegetables first thing when I get home to curb the hunger pangs. I had raisin bran cereal for evening snack with skim milk (my dessert).

At about month six I started drinking 3 to 4 16 oz bottles of water during the day and another with supper. After 10 months I had lost 40 pounds. I was now at a plateau for a couple of months and I had to do some “restructuring.” I quit the pretzels and had juice for afternoon snack and I started walking on afternoon or morning break. I am able to walk a mile in 20 minutes. I had now lost 60 pounds.

I can't tell you how much better I feel and that those foods I used to eat just really aren't worth my health & well being. It's just a bunch of grease. I try & break down fattening foods by their original beginnings such as I imagine a pile of white flour, a few crumbs of dehydrated meat and a big blob of grease. Yuck!! I have packed up clothes that no longer fit and donated them to good causes, but I was very uncertain about doing so. It seemed a little frighting. I guess I thought I'd gain the weight back or something. I now realize though that these are just the things one goes through mentally to get healthy.

To this date I have lost 102 pounds and can now wear a size 8 and I used to wear a size 24. I have a print out I found in the ashtray of my car dated 10/28/01 and I weighed 241 pounds. I also have all my small sticky notes from my scales where I would cross off an old weight & record a new one. I look at them and feel pretty overwhelmed at all that success. I didn’t think I could ever lose all that weight. It makes me feel so good to stand in front of the mirror and see a trimmer me in a size I haven't worn since 1990. I hope this story is an inspiration to folks.

Linda Elliott, Kansas Highway Patrol

Gardening as an Earth Gym Strategy for Kids and Adults

2005-05-11T09:46:00.000-07:00

I found a couple of interesting articles about the benefits of gardening.

Ten Ways That a Garden Can Change Your Child's Life - get it here.

Reaping the Benefits of Gardening - get it here Gardening is an enjoyable, satisfying way to increase your physical activity. The variety of tasks involved in yard work means that you can build muscles, boost endurance and improve flexibility, while also lowering your cancer risk.

Comments Please

Why do you enjoy gardening? Do you get good exercise from it? Tell us your story.

STARS Discount Program for Employees

2005-05-06T07:09:00.000-07:00

A group of state employees partnered with businesses throughout the State to create an employee discount program: State Thanks And Recognition (STAR) to offer product and service discounts to state employees. Governor Sebelius announced the program in a memo dated December 9, 2004, with a start-up of 50 participating businesses. Since that time, the STAR program has more than tripled, with the recent additions of Krispy Kreme and 2 major cell phone companies for a total of 162 businesses. Savings can be found on goods and services such as dining, travel, computers, museums and entertainment.

Employees may also contact local businesses on their own to add them to the program. The STAR program will continue to have a presence on the Employee Services Page located at:

http://www.accesskansas.org/employee

If you have any questions about the program or would like copies of the brochure, please feel free to contact Mike Broadwell at (785) 296-8193 or email star@da.state.ks.us

Happy 35th Earth Day!

2005-04-22T07:20:00.000-07:00

Let's celebrate Earth Day today and every day. Here are a few resources to inspire and educate us:

Earth Day - EPA resources - www.epa.gov/earthday/
Healthy Lawn, Healthy Environment - PDF download
Greenscaping Your Lawn and Garden - PDF download
More Earth Day Resources: http://www.edselect.com/earth_day.htm
Happy Earth Day Coloring and Activities Book - http://www.epa.gov/region5/publications/happy.pdf

A Few Earth Day Facts. . . .

Did you know?

Every ton of paper that is recycled saves 17 trees.
The energy we save when we recycle one glass bottle is enough to light a light bulb for four hours.
Each person throws away approximately four pounds of garbage every day.
One bus carries as many people as 40 cars!
More than 1/3 of all energy is used by people at home.
Most families throw away about 88 pounds of plastic every year.
We each use about 12,000 gallons of water every year.
1/3 of all water is used to flush the toilet.
The 500 million automobiles on earth burn an average of 2 gallons of fuel a day.
Each gallon of fuel releases 20 pounds of carbon dioxide into the air.
Approximately 5 million tons of oil produced in the world each ear ends up in the ocean.
By 1995 over 200 of the world landfills will be full.
The amount of wood and paper we throw away is enough to heat 50 million homes for 20 years.
Earth is 2/3 water. But all the fresh water streams only represent one hundredth of one percent.
14 billion pounds of trash is dumped into the ocean every year.
It takes 90% less energy to recycle aluminum cans than to make new ones.
5 billion aluminum cans are used each year.
84 percent of all household waste can be recycled.
For every 2000 pounds of paper (1 ton) recycled, we save 7,000 gallons of water free from chemicals.
Approximately only 10 percent of every landfill can be cleaned up.
Ivory comes from dead elephants, its best not to buy it.
Fur coats often come from endangered animals, it's best not to buy them.
One gallon of motor oil can contaminate up to 2 million gallons of water, so dispose of it properly!
Here is an example of the water we use every day:
3-7 gallons for toilet
25-30 gallons for tub
50-70 gallons for a 10 minute shower
25-40 gallons for one washing machine load
9-12 gallons for one dishwasher load
Here is an example of how long it takes some things take to break down:
plastics take 500 years
aluminum cans take 500 years
organic materials, take 6 months,cotton, rags, paper take 6 months.
source: http://www.planetpals.com/earthday.html

The take-home message is that each of us can make simple changes that will have a large impact on our environment. It's kinda like cleaning up your own home so that you can live safely and comfortably.

Invisible Exercise of the Month

2005-04-18T07:28:00.000-07:00

Feeling a little flabby in the thighs and upper arms? Here are a couple of simple exercises you can do while seated that will tone these trouble spots.

Here's a bargain - three body parts worked out for the price of one exercise, and you can reap the rewards without ever leaving your chair (or airplane seat), according to William J. Kraemer, PhD, professor of kinesiology at the Univerity of Connecticut.

To tone your inner thighs (body part number one), sit with your feet about shoulder-width apart, and put your hands on the insides of your knees, palms pushing out. Then slowly try to bring your knees together providing resistance with your arm muscles (body part number two). Do two sets of ten repetitions (each rep should last three to five seconds).
Then go for the number three, the outer thighs. Start in the same position, but place your hands on the outsides of your knees and try to push your thighs outward against the resistance of your arm mucles. Do two sets of ten reps as before. Repeat at least three times a week (preferably daily) to help develop and tone your thigh and arm muscles. Michelle Stacey

Life Support Ralley - Bike Ride Lawrence, KS

2005-04-18T06:33:00.000-07:00

Grab your helmet, hop on your bike, and join Headquarters Counseling Center for their benefit bike ride, "Life Support Rally" on Saturday, April 30 at Sunflower Elementary in Lawrence. Choose from bike routes challenging all skill levels, and enjoy free prizes, sport massages, and healthy treats from The Merc (Community Mercantile). This event will generate support for the completely free services & programs Headquarters provides including 24/7 counseling, education, crisis response & info services, Children’s Safety Programs, & suicide prevention hotlines for Kansas. To register or find out more info, please visit www.lifesupportrally.org or call 785-841-9900, M-F, 9-5.

Try this Simple Strength Test

2005-04-11T12:07:00.000-07:00

A few years ago I was a volunteer in a community program to help individuals deal with personal crises. Do you remember Quantum Leap the TV series? It felt a little like that. The volunteers jumped into and out of people's lives helping them deal with a wide range of personal losses and traumas.

I was assigned to an old woman who had gotten disoriented during a power outage and had fallen into the bath tub. She laid there for several days until she was discovered. That was the first in a rapid series of losses, but they are not relevant to the story at hand.

I met regularly with her first in the hospital and then in the nursing home and listened to her life stories. In the weeks that followed I discovered how she had become so sedentary that she didn't have the strength to do the simplest things. Many years earlier she had adopted the attitude that others could do everything for her. So she just sat still. And when I talked with her about simple things to do to regain her strength, she didn't want to hear it.

In her company, I got to see first hand what happens when people let their strength slip away.
Here's another example that shows how loss of strength creeps up on you. When I was giving a fitness talk recently, a middle aged woman shared that she was amazed how much strength she had lost over the years. She viewed herself as having average strength, but when she took a fitness test earlier that day, she discovered that she'd lost a lot of strength without being aware of it.

So What's the Simple Strength Test?

Get down on the floor once every day - to be sure you can still do it! That's it. You don't have to do anything else and can get back up, but while you're down there, why not act a little like a kid and just enjoy moving - stretch, do some sit ups or push ups, or just wiggle like a worm and travel a few feet on your back or stomach. Have fun.

I do back stretches on the floor. Lying on my back, I pull first one knee and then the other to my chest, hold it, and release. I do about 10 reps on each leg. Then I wrap my arms around both knees and bring them to my chest and hold them. Still holding them, I roll my body from right to left to massage the spine. Ummm. Feels good.

I like to do a rock and roll yoga move too. I wrap my arms around my knees and roll back toward my head and then roll forward until I'm bent over my knees. I roll head to toe several times. It feels great. Then in a seated position I lean forward over crossed legs. That's a great stretch for the hips. Then I jump up knowing that I can still get up and down from the floor! Yay me. Try it.

This strength test reminds me of the "test jeans" that disciplined people try on once a year to make sure they still fit.

Remember to use these two simple tests to keep life's changes from sneaking up on you!

Simple fitness/strength test - get on the floor once a day - and get back up.
Simple healthy-weight test - try on a pair of "test pants" every season to be sure you can still fit into them.

Take Action – Nothing Changes Without Action

Get down on the floor. Right now. Is it easy to get down there and get back up? If not, make getting on the floor a daily habit.
Act like a kid when you're on the floor. You don't need a specific fitness program. Just squirm, stretch, bend, and play a little.

Comments Please

So tell us, what happened? Were you able to get down and up easily? Do tell!

Notes from Energy Booster Teleclass

2005-03-24T06:59:00.000-08:00

Here are the notes from Christi Lehner’s March 23 Teleclass

“Boosting Your Energy The Natural Way”

To learn about my upcoming teleclasses, please sign up for the monthly "Nourishing News." It's full of fun, useful, motivating health information.If you’d like me to run a teleclass like this one for your team or organization, please contact me. You can find a listing of my most popular corporate seminar topics here.

Definition of Energy:

1. A vigorous exertion of power

2. Capacity of acting or being active

3. The capacity for doing work

4. Usable power

Low energy is not the problem.

Low energy is your body’s way of telling you that something is out of balance. It’s your body’s signal. It’s the messenger your body uses to alert you to the real problem.

Low energy is just like the cry of a newborn baby.

The crying alerts you to the fact that the baby needs something from you (to be fed, to be changed, etc.). The cries are not the problem… they are simply your baby’s way of identifying the problem so you can take action.

I want you to imagine your body as a baby.

When something goes wrong – when your body needs something from you – it will communicate with you. Low energy is simply a sign that you haven't been taking care of your body. If you make a few key changes, you can eliminate the problem.

'Wake-Me-Up Head' Massage Exercise:

1. Vigorously rub your scalp – this wakes up the nerve endings in your body.

2. Rub the spot where your jaw connects to your ear – you hold much tension in this place.

3. Rub and pull your ears – you’re stimulating your kidneys (and your entire body).

4. Pinch your eyebrows between your thumb and second finger.

5. Tap your nose – you’re stimulating your heart.

6. Massage under your cheekbones – you’re stimulating your lungs.

7. Run your hands up and down your neck gently to stimulate your lymphatic system.

Think of your energy as a giant bank account.

You draw from and deposit into this bank account each day. Your energy levels at the end of the day are reflective of the balance between how much energy you spent, and how much energy you took in. You can carry energy over to the next day, but you can also carry over energy drains.When your body’s ‘cries’ take the form of low energy, you should ask yourself the following questions to identify the real problem:

Physical Questions

1. What have I had to eat and drink today?

Foods that DECREASE your energy:

1. Caffeine - coffee, soft drinks, red bull, sugary drinks

2. Alcohol

3. Too much meat

4. Processed foods and junk food

5. Tobacco and drugs

6. Too many dairy products

7. Sugar/artificial sweeteners

8. Trans fats

Foods that INCREASE your energy:

1. WATER – lots of it!

2. Live, fresh foods. If mold couldn’t survive on the food you’re eating, what makes you think you can?

3. Greens/super blue green algae/chlorella

4. Whole grains like brown rice, oatmeal, whole wheat bread, whole wheat pasta, quinoa, amaranth, barley, buckwheat, millet.

5. Protein – how much are you getting? Good mixture of animal and plant.

6. Foods with iron: red meat (small quantities), chicken, seaweed, nuts, sunflower and pumpkin seeds, millet, dark leafy greens like spinach

7. Green vegetables (spinach, kale, broccoli, peppers)

8. Orange vegetables (squash, peppers, cantaloupe, oranges)

9. Freshly juiced fruit and veggies

10. Wheat grass shots (found in the frozen section at Whole Foods)

Practical Tips To Put Into Action

- To solve the 3:00 p.m. crash, have a carb/protein snack before you crash: yogurt with granola and nuts, peanut butter balls, lentil soup with a whole wheat pita, banana with peanut butter, veggies and hummus- Keep a produce bowl at your desk full with veggies and fruit that crunch – snap peas, celery, apples- Have a fruit smoothie in the morning- Switch from coffee to Teeccino, black tea, green tea, or yerba mate tea - Take a multi-vitamin daily

2. What has my eating schedule been like? Have I eaten enough throughout the day, or have I skipped meals?

- You need to eat frequently to keep your blood sugar levels stabilized, so you have constant energy.

- If you eat too much food at a meal, your body will usually go into a food coma a few hours later. Split your meals up and eat more frequently.

3. How much sleep have I gotten this month?

Most of us need more sleep than we think we do. If you’re serious about having more energy, you have to be serious enough to trade TV time in for sleep time. Most people feel most energized if they get to bed by 10:00 p.m.

4. What kind of exercise have I gotten this month?

- If you don’t get enough exercise, you’ll have low energy.

- Getting the wrong kind of exercise (the kind you hate) can drain your energy as much as not working out. If you’re looking for a fun workout, try getting a mini trampoline and jump on that in the morning. Folks on the call said that they feel great when they do this. Or try a rebounding class at your gym.

5. (For women only) Where am I in my menstrual cycle?

You will have more energy the week of your period and the week after… and less energy the two weeks before your period. This is normal, and totally OK. Just know this and plan to get a lot more rest.

Environment Questions: My colleague Cheryl Miller says that if we don’t create our environments, they will be created for us. Our environments play a huge role in our energy.

1. What is my workspace/home environment like?

Do I have plants in my office? Pictures of loved ones or appealing locations? Lots of natural light? Do I have music playing that I love? Is there too much or too little noise? Am I surrounded by people who jazz me up, or bring me down?

2. What is the state of the clutter in my office or house? Are things overcrowded and cluttered and stuffed?

- How’s my inbox? Email inbox? File folders?

- Cleaning files and inboxes out can give you a huge amount of energy.

- If you have things hanging over your head (or things piling up on the floor) they drain your energy. Identify the things that have been draining your energy and delete them, delegate them, or do them. Stop pushing them off because they’re still there, whether you’re consciously thinking about them or not.

3. How many things bombard me at one time?

- Multi-tasking decreases your energy stores.

- Check your email 2-4 times a day (shut it down the rest of the time so you can focus on other things)

- Set a timer – then when the timer goes off, do something replenishing BEFORE you continue

- Take a break – go outside for a quick walk, read a book, do something fun

4. How much TV do I watch?

You don’t get first-class energy from TV. Next time you feel drained after work, turn off most of the lights, light some candles, put your most relaxing music in the CD player, and lay down on the couch. That’s a much better energy booster than watching TV.

Emotional Questions

1. Do I have enough people supporting me, or am I trying to do everything myself?

2. Have I gotten enough touch today? You need massage, cuddling, and hugs. If you don’t have someone to cuddle with, take a hot shower and rub revitalizing bath oils into your skin.

3. Have I recharged my energy in the way that works best for me? Some people recharge their batteries by being alone… others recharge by being with other people. Do the one that works for you. Don’t compromise on this.

4. Am I doing a task that fits with my energy cycle? We all have daily energy cycles. We are built to do certain tasks in the morning, afternoon, and evening. For example, I like to get things done in the morning (I feel antsy if I’m not crossing things off my list). I work out best in the afternoon. I write best in the evening. On the other hand, I don’t do well interacting with people in the morning (I’m a bit cranky!), I don’t concentrate well in the afternoon, and I can’t be productive at night.

On a similar note, we all feel less energized during winter. Winter is a time to hibernate and draw within ourselves. If you've been feeling less-than-energized during the winter, please read my Winter Blue Teleclass Notes to understand why. Then sign up for my Spring Cleansing Teleclass (in April) to learn how you can take advantage of the energizing effects of Spring!

5. How do I feel about what I’m doing? Excited? Motivated? Drained? What needs to change for you to feel energized? If you’re always doing things that you hate, you’re energy is constantly being zapped.

6. How much fun have I had today? The more fun you have, the more energized you feel!

One last note: Energy is like toilet paper.

We should plan to restock our energy stores proactively (just like we stock up on toilet paper, so we never run out). Once we run out of energy, that’s when we make poor eating and living choices.

Use the questions I've outlined above to identify the things that drain your energy on a constant basis. Then, make the changes that are necessary to stay ahead of your energy stores.

All content on this site is property of Christi Lehner. All rights reserved. No material can be reproduced without written consent from Christi Lehner.

10 Ways to Tell If You Are Really Fat

2005-03-23T08:39:00.000-08:00

I haven't sent you to the Ediets website in quite a while and it's time to do that now. They offer a wide variety of excellent content. You don't have to join or buy anything to read many of the articles available there.

Here's a great one on what constitutes fat. They discuss the BMI (BodyMass Index) test, results of one study that suggested that 56 percent of the NFL players would be considered obese, and 10 Ways to Tell If You Are Really Fat. Go here to read all about it.

Here's an interesting quote from the article: "...four players assessed using the body-mass index (BMI) by The Associated Press made it all the way to the 'obese' range, most notably Miami Heat star Shaquille O'Neal."

Any Suggestions for this Woman?

2005-03-21T13:04:00.000-08:00

I got this email from one of our Year-Round Wellness members who asked to be anonymous. She'd love to get meal planning suggestions and recommendations from the group for her situation.

-----------------------------
I've been subscribing to HealthQuest for 2 years and wasn't really motivated to change anything about my lifestyle until last year when I went in for my physical and discovered that my cholesterol was 270. I should add that I'm only 33 and while my BMI indicates I'm obese, I certainly don't look like someone at risk for heart disease.

After about 6 months of denial and false starts, I finally got motivated to start my New Year with a healthier diet and lifestyle changes. I decided to try Slim-Fast and to change my eating frequency and habits. I've lost about 10 lbs so far and I feel better and have more energy. My cholesterol hasn't come down yet but my triglycerides really have and so I'm hopeful my cholesterol will eventually respond.

I have, however, encountered a roadblock to weight loss: My husband. He is strictly a meat-and-potatoes man who likes cream, sugar, sausage, bacon and chicken-fried steak. It isn't that he won't eat veggies; it's that they need to be creamed or cooked with bacon or drowned in ranch dressing. I've managed to switch to whole grain foods with little problem (actually, he prefers whole grains) but I just can't seem to get him to stop frying meat and eating 3/4 of a beef roast at one sitting.

Does anyone have any good ideas or recipes for this? I'd prefer to find some compromise foods rather than watch him choke down food he dislikes. Diabetes runs in his family and I think if he ate better now he'd be less likely to have trouble later. Thanks for any suggestions you might have.

----------------------------
These are great questions. The situation she finds herself in is very common. Right? Here are a few quick comments from me:

It helps to have the whole family on board with a new eating plan when you're trying to lose weight, but you can't count on that. If you want to eat healthfully and lose weight, you need to do it regardless of what anybody else in the family is eating....or you will not succeed in the long term.
You can make gradual changes that will add up to big changes over time. You've already made a huge shift to whole grains and that's awesome! Big victory there. Now just keep making small changes and you'll gradually improve everyone's diet.
You're absolutely right that eating better now will reduce or eliminate the chance of developing chronic disease later. Many people want to eat what they want to eat now....and worry about the consequences later. That's not a smart move. So you're right on track with your preventative thinking. Good job!

Comments Please

What other ideas do you have for her? You can add your comments by clicking on the comments link below.

Celebrate St. Patrick's Day by Eating Greens

2005-03-17T07:25:00.000-08:00

Did you know that leafy greens are packed with nutrition and taste? Examples include kale, dandelion, turnip, collard, mustard, beet, and chard. These are often called "cooking greens." Many greens can be eaten raw when they're in their tender young stage. As they mature they grow tougher and have a stronger taste that cooking tames.

What Nutrients are in Greens? The list is long. Here are the main ones:

Beta carotene (the dark outer leaves contain the most beta carotene)
Vitamin C, A, B6, and E
Fiber
Various minerals - especially iron and calcium

Interesting Green Tid Bits

Countries whose populations eat primarily vegetarian diets (including China) can get their total calcium needs met from eating greens.
Of the greens, dandelion and turnip greens contain the most calcium.
A pound of raw greens cooks down to about 1/2 cup.

Preparing Greens

Greens are great spring cleansers. When grocery shopping this week, I saw a beautiful bunch of dandelion greens and bought them as an experiment. I had never cooked this kind of greens but assumed it would be similar to cooking other greens. I sauteed them with onions and portabella mushrooms and added a little salt. Very tasty. Here are a few additional preparation tips for greens:

Clean them thoroughly. Trim off any roots and swish them in a large bowl of water. Do not soak them. You may notice sand and other debris in the bottom of the bowl after rinsing them. Not to worry! They do come from the earth so a little grit is normal.
Cut off particularly tough or inedible stems.
Saute in a small amount of oil with fresh chopped garlic, onions or leeks. You may also enjoy adding stock. Greens are also great additions to soups.
When serving, you may want to top the cooked greens with slivered almonds, pine nuts, sesame seeds or other nuts/seeds of your choice.

Why not give greens a try? Ask the produce manager if they have greens from local farmers.

Comments Please

Are you a greens expert? Do you love greens? If you have tips for growing, buying, cooking, or eating greens, please let us know in the comments section. Greens are a very under appreciated vegetable. Let's pool our talents and enthusiasm to shine the light on this awesome vegetable.

Weight Reduction Tips

2005-03-14T07:35:00.000-08:00

We have a love affair with weight scales. Actually it's more of a love-hate relationship--always looking for ways to tip the scales in our favor. I received this list of tips for "ideal" weighing from an employee and I thought I'd share.

Weigh yourself with clothes on, after dinner... as well
as in the morning, without clothes, before breakfast,
because it's nice to see how much weight you've lost over-
night.
Never weigh yourself with wet hair.
When weighing, remove everything, including glasses. In this case, blurred vision is an asset. Don't forget the earrings, these things can weigh at least a pound.
Use cheap scales only, never the medical kind, because they are always five pounds off...to your advantage.
Always go to the bathroom first.
Stand with arms raised, making pressure on the scale lighter.
Don't eat or drink in the morning until AFTER you've weighed in, completely naked, of course.
Weigh yourself after a haircut, this is good for at least half a pound of hair (hopefully).
Exhale with all your might BEFORE stepping onto the scale (air has to weigh something, right?)
Start out with just one foot on the scale, then holding onto the towel rack in front of you, slowly edge your other foot on and slowly let off of the rack. Admittedly, this
takes time, but it's worth it. You will weigh at least two pounds less than if you'd stepped on normally.

Earth Gym Revisited - Diving for Dollars

2005-03-03T09:36:00.000-08:00

Remember the nugget I wrote a while ago about Joining the Earth Gym where you consider your day-to-day activities as your workout? You can read it here and the responses I got here and here.

One of the responses was from an employee whose Earth Gym workout is walking and looking for money others have dropped. Here's her original story and her update:

Earn Money with the Earth Gym
Yes, the trick is to disguise "exercise" so it looks like fun or a hobby. My hobby is "penny patrol." I pick up money that other people lose or leave behind, then choose a different charity each year and donate that money to them. Especially on weekends, I walk along the meters downtown (10 blocks, 5 on each side of the street) and sometimes other lots too. As with Russ' description of geocaching, there's bending to do, because most money isn't at eye level. The only negative is that I think I've gotten into a habit of looking down, which could ultimately affect my posture.

I've got a goal to find some money every day, and right now the streak has gone unbroken for over 7 years and 7 months. 2001 marks the first time I found over $200 in coins for the year, and I've done so every year since. It looks like I'm on track to do so again this year. :-)

She sent me a summary of her Earth Gym earnings for 2004. Here it is:

Cheryl, I wanted to update you on the money I found in 2004. It was the best year ever for coins! During 2004, I found a total of $374.58, and $307.58 was in coins. (Dollar coins are counted as dollars, not coins.) It's the first year I picked up more than $300 in coins. This is an abbreviated report of how much of each denomination I found. The annual report that I send to others goes into even more detail.

Found in 2004:

6293 pennies
Fewest found in one month, 461 (June)
Most found in one month, 608 (May)

478 nickels
Fewest found in one month, 28 (January)
Most found in one month, 58 (February)

1390 dimes
Fewest found in one month, 86 (April)
Most found in one month, 150 (February)

323 quarters
Fewest found in one month, 15 (March)
Most found in one month, 36 (October)

2 half-dollars (1 in January, 1 in August)
19 1-dollar bills, 3 Liberty dollar coins, and 5 Susan B. Anthony dollar coins
2 5-dollar bills
1 10-dollar bill
1 20-dollar bill
=================
$ 374.58 Total

It's a new year and a new group to pick up pennies for. I'm looking forward to what's in store for 2005. (Actually, I'm looking forward to 2006 as well, as I've already selected the group I'm going to donate to for that year.)

You may share this information on the Healthquest blog if you think others would be interested or inspired.

Verna Froese
Library Assistant
University of Kansas
Lawrence

I'd say Verna has found a wonderful way to keep up her fitness, contribute to charitable causes, and have fun doing it!

Comments Please:

Do you have an interesting fitness program you want to tell us about? Click on the link below to post a comment.

IBS Notes from Teleclass

2005-02-24T11:37:00.000-08:00

Christi Lehner's teleclass about Managing Irritable Bowel Syndrome (IBS) was fabulous. If you were on the call, how about writing a comment or two in the comments link below and letting us know what you thought of the class.

Here are Christi's notes from the teleclass:
http://www.bostonhealthcoach.com/ibsnotes.html

Christi is offering another wonderful teleclass you might be interested in: March 23 - Energy Boosters: Increase Your Energy... The Natural Way"

This teleclass will teach you how to make simple changes to maximize your energy throughout the day. You'll learn how which foods give you better energy than coffee or sugar. You'll learn how to say good-bye to that annoying 3:00 p.m. energy crash. You'll get to practice quick pick-me-up exercises that will get you through your workday with plenty of energy to spare.

Because of the problem with noise on the call, Christi asks that you PLEASE call from a land line. Cell phones and speaker phones create too much background noise and static so please do not use them. And absolutely do not call from a connection through your computer:

Join Christi and me for this FREE "Energy Boosters" teleclass on Wednesday, March 23. For more details and to sign up: http://www.bostonhealthcoach.com/programs_classes.html

Christi Lehner, H.H.C, AADP
617.492.6450
http://www.bostonhealthcoach.com/

The Number 2 Reason People Miss Work - IBS

2005-02-10T13:19:00.000-08:00

The following is an invitation to attend a teleclass taught by Christi Lehner, Certified Holistic Health Counselor and Author of the forthcoming book From Women, For Women: 50 Ways to Reclaim Your Health.

The only cost for participating is for the long distance call. Your agency may or may not allow you to make this call on a work phone during work time. Please consult with your supervisor before registering. You may call from a conference room with several participants on one telephone. You'll need to mute any external noises.

Teleclass details:

Do you know the #1 reason why people miss work? The common cold. That's an easy answer.

Do you know the #2 reason why people miss work? IBS.

IBS (Irritable Bowel Syndrome) is a digestive disorder that affects millions of Americans. Most of the people with IBS are women. Most of these women suffer in silence, because it's not really an acceptable 'water cooler' topic.

Women who have IBS suffer from frequent gas, bloating, constipation, abdominal pain, and other forms of discomfort. Often, this discomfort is so painful that they have to miss work, or leave work early.

I was one of these women. I gave up promotions because traveling was too uncomfortable with IBS. I passed up social events with my team because I couldn't eat at restaurants without suffering. IBS is the main reason I decided to give up my corporate job to become a Holistic Health Counselor.

You may not know if any of your coworkers have IBS (because chances are, they don't talk about it). But they are desperate for answers.

On February 23, I'm leading an IBS Teleclass to help people understand the reason(s) behind their IBS, and teach simple methods they can use to get relief from IBS. Feel free to pass along this invitation to your others. As always, they are welcome on the call.

The class will be held from 11:00 - noon CST on Wedneday, February 23. To register, all you have to do is go to this page enter your email: http://www.bostonhealthcoach.com/events.html
Oh, and the best part? The teleclass doesn't cost anything except the cost of the long distance call. That way anyone can join and get much-needed answers. But they must RSVP on my website to get the call information. Please let me know if you have any questions at all.

Christi Lehner
Certified Holistic Health Counselor
617.492.6450
http://www.bostonhealthcoach.com

GET FIT KANSAS! - (Feb 1 - June 1)

2005-02-02T08:56:00.000-08:00

February 1 - June 1

Get Fit Kansas! is a four-month competition that encourages Kansans to develop healthy activity and eating habits. Kansans are encouraged to form teams of up to ten people and then go the distance!

Team competition will recognize achievement in two areas:

Accumulated activity in the form of miles
Weight loss due to healthy, appropriate diet and physical activity

Get Fit Kansas! is presented by the Sunflower State Games.

To find out more:
https://www.getfitkansas.org/link.sp?page=about

Is your headache or migraine related to your bite?

2005-01-21T06:51:00.000-08:00

As researchers learn more about migraines, they're discovering that a number of things can trigger them — including certain foods, stress and even poor posture. If you suffer from migraines, you may also want to consider whether they are triggered by a problem with your jaw or bite.

Read the rest of the article here:

http://managingmigraines.msn.com/article.aspx?aid=16

Creating a Success Environment for Drinking More Water

2005-01-20T13:40:00.000-08:00

When you have a goal, it's important to create an environment that supports you in achieving it. Let's say you decided to drink more water. A couple of days later, though, you probably forgot that you had chosen that goal. We've all done this. We get excited to make a change, but before you know it, we're back drinking pop, coffee, and beer, and have forgotten our goal to drink water.

Why do we forget our goals? I don't think it's a big dark secret. I think we forget because we haven't taken the time to set up success environments to support the goal.

Here's a possible success environment for drinking more water:

Determine that drinking more water is a goal you really want and are willing to put forth some effort to achieve.
Get really clear on what the goal is - SMART goals work well:

S -Specific (every day drink 8 cups of water - Vs drink more water)
M-Measurable (did you drink 8 cups or not? You can literally measure it.)
A- Attainable (2 in the morning, 2 at noon, 2 in the afternoon, 2 evening)
R- Realistic (8 cups a day is reasonable for you, 24 cups is not)
T- Tangible (make a visual display to check off daily success meeting your goal)

Read more about SMART goals here
Next, set up the environment to achieve your goal. Here are some options of things to include:

Make a visual display so you can check off each day that you drank 8 glasses. Maybe use a simple excel spreadsheet, table in Word or Word Perfect, or mark it in your daily planner.
List all of the pleasant ways you can drink water: herbal tea; with a slice of lemon; heated with a slice of ginger, honey, and cayenne pepper, etc.
Gather the supplies and create a water beverage "center" (cool looking glass or mug, tea bags, lemons, ginger, etc). Put the supplies in an easily accessible place, hopefully in plain sight.
Set up the measuring system which also serves as a visual display. If you want to drink 8 cups = 2 quarts = half gallon = 64 ounces of water a day, select a suitable container to hold all of the water you plan to drink each day. I have a half gallon container on my desk. It's a visual cue for how I'm doing with my goal that day. If the water line is still up at the top and it's noon, I can down a couple of glasses and get back on track instantly.

Related Articles on the Benefits of Drinking Water:

Chronic Dehydration Story

Water: The Forgotten Beverage

Tips on Drinking More Water

Comments Please: Was this post helpful? What's your biggest challenge drinking more water? Do you have your own water story to tell?

Notes from Winter Blues Teleclass

2005-01-19T07:41:00.000-08:00

Hi everyone: Here are the notes from the Winter Blues teleclass. Enjoy!

http://www.bostonhealthcoach.com/winterblues.html

Comments Please

If you were on the call, we'd love to hear your feedback. Did you enjoy it? Was it helpful?

NYTimes.com Article: U.S. Diet Guide Puts Emphasis on Weight Los

2005-01-14T11:19:00.000-08:00

By MARIAN BURROS

WASHINGTON Jan. 12 - The federal government issued new dietary guidelines for Americans on Wednesday, and for the first time since the recommendations were introduced in 1980, they emphasize weight loss as well as healthy eating and cardiovascular health.

The guidelines, which follow several years of reports that Americans are fatter than ever, recommend eating many more fruits and vegetables, more low-fat milk, more whole grains and increasing exercise to as much as an hour and a half a day. But some critics question whether they will make any difference in an increasingly fat America.

In announcing the guidelines Wednesday, Ann M. Veneman, the agriculture secretary, and Tommy Thompson, the secretary of health and human services, sounded more like diet gurus than cabinet members. Ms. Veneman said that Americans spent $42 billion a year on diet and health books, indicating the nation's desire to slim down. Mr. Thompson characterized the guidelines as the government's version of a diet book. "

Tonight eat only half the dessert," Mr. Thompson said. "And then go out and walk around the block. And if you are going to watch television get down and do 10 push-ups and 5 sit-ups."

The food industry has already begun to offer more products with whole grains, fewer calories and smaller sizes. Even critics of government nutrition policies applauded many of the changes, including recommendations that Americans eat less added sugars and less trans fats. But some said they were disappointed that no limits were set for the amount of those substances people should eat.

For example, the guidelines recommend that consumers limit trans fat, partly hydrogenated vegetable oils that have been found to be worse for the body than even saturated fat. But while the advisory committee report that was the basis for guidelines capped intake of trans fat at 1 percent of total calories, that limit was not included in the recommendations.

That was a clear victory for food manufacturers who rely on hydrogenated oils for a variety of processed foods, and who lobbied against the numeric limit. While many companies are eliminating trans fats from their products, the Agriculture Department has estimated that they are in 40 percent of processed foods.

The guidelines were a matter of intense lobbying by industry and advocacy groups over the past year.

The advisory committee, which recommended more dairy products, cited a report, partly financed by the dairy industry, that found that low-fat dairy products helped people lose weight.

After lobbying by the sugar industry, the Department of Health and Human Services helped persuade the World Health Organization in 2003 to eliminate a recommendation that sugar account for no more than 10 percent of calories.

But the final recommendation on sugar in the guidelines is actually a bit stronger than the one in the advisory committee report, which said only to choose carbohydrates wisely. The new guidelines say people should consume foods and beverages with little added sugars.

Dr. Richard Adamson, the vice president of scientific and technical affairs for the American Beverage Association, a trade group, said in an interview Wednesday that there was no proof that people gained weight because they consumed added sugar or lost weight when they cut back. Dr. Adamson said he objected to the guidelines' assertion that studies indicated that beverages with sugar and other caloric sweeteners made people gain weight.

But Dr. Kelly Brownell, director of the Yale Center for Eating and Weight Disorders and a prominent food industry critic, said that over all, he was pleased. "These guidelines are a clear step ahead of where previous ones were," Dr. Brownell said. "The issues on weight control are more specific than in the past, specifically with exercise and the suggestions on limiting added sugars and caloric sweeteners and things like soft drinks."

Still, he said, specific guidelines for sugars and trans fats would have been better.

Among the changes in the guidelines is a call for whole grains to make up half the grains in people's diets, at least three ounces every day. The daily servings of fruits and vegetables rose to nine, from five. The guidelines recommend three cups of low-fat or fat-free dairy products a day, up from two cups.

Saturated fat and cholesterol recommendations remain the same: 10 percent of calories from saturated fat and less than 300 milligrams a day of cholesterol. But while the government previously recommended that fat account for no more than 30 percent of total calories, the current recommendation is a range of from 20 percent to 35 percent.

Maximum levels of sodium have been reduced from 2,400 milligrams a day to 2,300, which is about one teaspoon a day.

Previously, the government recommended a half hour of exercise a day. The new guidelines say that is a minimum and that 60 minutes a day of moderate to vigorous exercise is needed to keep from gaining weight. Sixty to 90 minutes are needed to lose weight. Activities could include walking, bicycling and hiking.

The biggest question is what impact these guidelines will have. They will be used to recreate or replace the food pyramid, the government's graphic depiction of a proper diet. The new version is expected in a month or two.

But whether consumers will use, or even be aware of, the guidelines remains to be seen.

"I don't think many people read them or understand them," Dr. Brownell said, "because the government puts very little muscle into marketing them. If you ask 10 people on the street do they know about this or previous guidelines no one will know anything, but if you ask them what candy melts in your mouth not in your hand, 9 out of 10 will know."

Federal school lunch programs, and other federal food programs, must abide by the guidelines. But Ellen Haas, a former Agriculture Department official, said about 30 percent of the government subsidized lunches at school did not follow government guidelines and were high in fat, salt and sugar.

At the moment the two agencies responsible for the guidelines, the Agriculture Department and the Department of Health and Human Services, have earmarked no money for promotion. Nor have they begun developing partnerships with private industry to disseminate the information in the guidelines.

Asked at a news conference introducing the guidelines whether the government had any plans to limit advertising and marketing of less-healthy food to children, Mr. Thompson called advertising a form of free speech and said the administration "would not in any way curtail people's freedom" to say what they wanted.

Kim Severson contributed reporting from New York for this article.

How To Avoid the Winter Blues

2005-01-07T13:44:00.000-08:00

Now that the holidays are over, many of us start to suffer from the Winter Blues! We stop exercising and start putting on extra pounds. We feel lethargic, heavy, and cranky. We crave bread, desserts, and any comfort food we can find. The cold darkness makes it difficult to get up in the morning, and our days seem more "blah" than normal.

The good news is: you don't have to put up with the Winter Blues this year!

By making easy, specific changes to your diet and daily routine, you can quickly turn things around. Your energy will increase, your mood will improve, and your body will feel "more like you."

Join us for an interactive, practical 1-hour teleclass that will teach you the simple changes that will help you appreciate winter... and get you in great shape for the springtime!

To sign up for this free teleclass, visit: http://www.bostonhealthcoach.com/events.html (scroll down about half way to the signup box)

How To Avoid the Winter Blues
Free Teleclass (conducted via phone-You are responsible for the cost of the phone call.)
Tuesday, January 18
12:00 - 1:00 PM EST (11:00 - 12:00 Kansas time)
Request permission from your supervisor if required.
You will receive call instructions after you sign up.
Instructor: Christi Lehner, Certified Holistic Health Counselor
Read more about Christi: http://www.bostonhealthcoach.com/meet_christi.html

I'll definitely be on the call. This woman is amazing. Cheryl

Healthy Weight Program Invitation

2005-01-07T11:19:00.000-08:00

The LIFELINE Healthy Weight Program

You are invited to participate in the 8-week Healthy Weight Program beginning Tuesday, February 8 from noon - 1:00 p.m. All classes take place on the telephone.

About the Program

The Lifetime Changes for Healthy Weight Management Program is designed to help participants analyze and change their personal approach to healthy long-term weight management.

Participants will learn sound research-based strategies to help them eat without overeating, maintain a schedule of regular exercise, and improve their emotional health.

The program follows the clinical weight management guidelines set forth by the National Dietetic Association, National Institute of Mental Health, and the National Diabetes Association. During the program, participants will learn:

· Ways to individualize daily eating and exercise habits to fit personal lifestyles.
· Daily eating of six smaller meals including low fat and low glycemic index foods to satisfy hunger without dieting.
· Sneaky ways of getting exercise to fit hectic schedules.
· Healthy “self-talk” to conquer negative thinking that triggers overeating, skipping regular exercise, and feeling bad about self.
· Inner focus to balance mind, body, and spirit.

A weight management instructor will lead this eight-week program that consists of eight 50-60 minute “Lunch and Learn” teleclasses. The program will be offered quarterly. The program will accept 100 participants and runs 8 consecutive Tuesdays from February 8 - March 29, 2005, from noon to 1:00pm. If the February program is full when you register, you will be automatically enrolled in the next program which will begin the middle of April. Participants will be expected to complete homework assignments and other activities between sessions. Below is the program schedule.

Session One: Introduction and Getting Started
This session will help participants assess their physical, psychological, spiritual well-being, and readiness for the lifestyle changes necessary for losing weight. The session also includes goal-setting for the remainder of the program.

Session Two: Q&A and Discussion of Session One Content and Goal-Setting Homework

Session Three: EAT for Hunger
The focus of this session centers on the role and function of food in one’s life. The EAT for Hunger strategy is presented and explained. Participants will develop an eating plan of six small meals/snacks daily. The meaning of food as comfort, reward, and celebration is also discussed.

Session Four: Q&A and Discussion of Session Three Content and Lifetime Eating and Exercise Plans

Session Five: Exercise for LIFE
Physical activity can take on many forms beyond “working out.” Participants will develop a personal physical activity and exercise plan that will help them balance busy lifestyles while increasing energy and esteem….all necessary for long-term success.

Session Six: Q&A and Discussion of Session Five Content and a Lifetime Esteem Plan

Session Seven: ESTEEM for Self and Others

Often ignored, the relationship of weight management practices is linked to individuals’ emotional well-being, their outlook on life, and their spiritual health. Without delving into religion, the spiritual and emotional dimensions of long-term weight management are explored.

Session Eight: Q&A and Discussion of Session Seven and Healthy Self-Talk

Meet Your Instructor
Sue Popkess-Vawter, PhD, RN is a weight management and lifestyle change expert who helps individuals analyze and adjust lifestyle habits to reach a healthy weight that matches their daily schedules and personal choices. Her three pronged individualized approach is different from most professional and commercial weight loss programs. Instead of dieting and excess weighing, Dr Popkess-Vawter recommends eating nutritious food to satisfy hunger. She helps participants discover new ways of getting regular exercise to fit a hectic schedule. Most important, she helps participants conquer the emotional triggers that set them up for long-term weight management failures.

Dr. Popkess-Vawter is a Professor of Nursing in the University of Kansas School of Nursing. Since 1977 she has conducted research studies and counseled individuals in making long-term lifestyle changes that lead to lasting weight loss. She has completed post-doctoral training in psychology and counseling, and is a Certified Advanced Registered Nurse Practitioner.

Requirements for Participating
Due to expected popularity of this program and limited class enrollment, we ask all interested employees to commit to four important requirements in order to participate:

1. Attend all 8 teleclass sessions. Classes are delivered via the telephone during the Noon to 1:00 pm lunch hour for 8 consecutive Tuesdays: February 8 - March 29. The only cost for participating will be long distance fees to call in to the class. You may gather in a conference room and use a speaker phone if you like. If you use a cell phone, you will need to have a mute function in order to keep outside noise to a minimum.
2. Request permission from your supervisor, if required, to participate.
3. Complete several short class assignments.
4. Provide a personal assessment and evaluation of the program upon completion.

To Register

To register for the LIFELINE Healthy Weight Program, go to www.LifelineEAP.com and select the Healthy Weight program link.

Strength Training for Busy People (even beginners)

2004-12-27T11:26:00.000-08:00

Total Body Strength for Beginners

If you are a beginner and have never lifted weights or are really out of condition, do these beginning exercises to gear up for strength training. Click on the pictures to see the action more clearly.

http://exercise.about.com/cs/exbeginners/l/blbegstrength.htm

For More Advanced Strength Training

Try this short strength workout for an intense, yet quick, workout - 8 strength training moves. If you don't have a medicine ball (used in three examples), you can use any weight that you have. Click on the pictures to see the action more clearly.

http://exercise.about.com/library/blholidaystrength.htm

Workout Central (many more strength training exercises)

This website includes cardio, strength training and flexibility workouts for all fitness levels-- abs, total body, upper body, lower body as well as pilates and yoga moves. Modify them to fit with your fitness level, your schedule and your goals.

http://exercise.about.com/cs/exerciseworkouts/a/workout_center.htm

Comments Please

Do you know of any other cool websites for strength training. . . especially ones with photographs so you can do the move correctly? Click on the comment link below and share your wisdom.

Curves - 30 Minute Fitness for Women

2004-12-22T13:46:00.000-08:00

While I was out and about in Topeka the other day, I noticed a Curves fitness club in the strip mall. I'd heard about Curves and wanted to check it out. Walking in the door, this is what I saw:

Everybody seemed to be in a good mood. The instructor stopped for a minute to tell me a little bit about the program. For $29 per month members receive fitness, strength training, and weight-loss guidance in an environment designed for women.

The workout is 30 minutes. When the bell rings (or was it a whistle?), everyone switches to the next station. The platforms between the weight training stations are for aerobic in-place activity.

Although I didn't try the weight training equipment, the instructor explained that the workout intensity increases with speed. Beginners can start slow and increase intensity without adjusting a weight stack.

There are no showers or locker room. Quick in, quick out. To find out whether this kind of program is for you, go to their website: http://www.curvesinternational.com/ or stop in at a Curves Club near you.

Comments Please

Are you or have you been a member of Curves? What was your experience with it? Did you like it and use your membership regularly? Is there any downside to being a member of Curves?