John's Health & Fitness Tips
You Will Be Your Own Doctor
Sunday, Jan 29, 2012
In the near future, about 10 to 20 years, we are going to have a big shift in our model for health care. To glance into the not-to-distant future you can imagine what it would be like to live robustly to over 100 years without dying of any specific disease, or wasting away with an enfeebling, long-lasting disease.
This will happen with you monitoring and adjusting your own health in real…
Read More
More Treadmill Spice
Monday, Jan 16, 2012
Now that you have spiced up your treadmill with the two types of workouts I presented last week, and you have renewed your excitement for your New Year resolution, I offer you two more workouts you may try.
If you are pressed for time, you can try the "Fast 15." Start by jogging for three minutes. Then increase the speed to a fast pace and run for two minutes. You want this to be a hard…
Read More
Spice Up Your Treadmill Training
Monday, Jan 9, 2012
Your New Year's resolution is in place to start running for healthy exercise, lose weight, and/or to train for a 5K race this spring. Since it is cold, dreary, and slippery outside, you are doing your running on the treadmill at the Y. You have been running on the treadmill for a week now, and your are remembering how boring it can become after about ten minutes. If you read while running to…
Read More
New Year's Pressure
Thursday, Dec 29, 2011
With January 1, 2012, on the horizon the pressure is rising to make the annual New Year’s resolution. Will this new year be just another rush of optimism to make that major transition in lifestyle or attitude, only to fall to failure again? Oh, how to make a resolution that can be successful?
Habits are hard to break. We have had a lifetime to have habits hardwired into our…
Read More
Stop the Cold and Flu!
Thursday, Dec 15, 2011
It's that time of year when we worry about contracting a cold or the flu, which would give us a miserable week or two.
We wash our hands about twenty times a day, but will that be enough? I have four ideas for you to try that some studies say might work to build your immunity to or decrease the severity of colds and the flu.
1. People who exercise at least 20 minutes of moderate…
Read More
Walking Is One of Life's Pleasures
Sunday, Dec 4, 2011
Saturday afternoon the Portland Y Wellness Department had a party at Director Debbie Reed's home in Porter, ME. The party included a two mile walk. The pre-winter day was sunny and 48 degrees. The walk was pure pleasure.
It is said that most great thinkers are walkers, as thinking and walking seem to be at the same pace. Life seems so busy that we seem to not have enough time to walk or…
Read More
Healthy Thanksgiving Feast
Monday, Nov 21, 2011
We Americans should be very thankful for the abundance and quality of life that we enjoy. When we do our grocery shopping for Thanksgiving dinner, we should slow down and observe with thanksgiving all the available and healthy food in our large grocery stores.
Traditional Thanksgiving dinners are very healthy with our plates covered with several vegetables and lean meat. Jokes are often…
Read More
Grow Old Young
Monday, Nov 14, 2011
From your body's point of view, normal aging isn't normal at all. It is a choice you make by the way you live your life. You can control your aging process.
You replace about 1% of your body's cells every day. That means that 1% of your cells are new every day. It is your choice whether these new cells grow strong and are youthful, or decay and are old.
Most aging is programmed…
Read More
Stealthy Vegetables
Monday, Oct 31, 2011
Vegetables are the all-around healthiest food you can eat!
They are rich in vitamins, minerals, and other healthy plant compounds. A high intake is linked to decreased risk of many chronic diseases.
Vegetables are also very low in "energy density," meaning that they have relatively few calories for a given weight. Individuals usually eat a consistent amount of food by weight…
Read More
Boosting Metabolism to Lose Weight
Sunday, Oct 23, 2011
What is this metabolism, and how does it help you lose weight?
Metabolism refers to the way the body uses energy, which is measured in calories. The body uses calories in three ways: (1) to sustain vital body functions like breathing, heart rate, waste removal, cell growth and cell repair, even when at rest and accounting for up to 75% of the calories you burn daily, (2) for physical…
Read More
Heavenly food! Good for you too!
Thursday, Oct 13, 2011
My favorite treat is chocolate! I am in luck, because nutrition scientists have found that chocolate is very healthy. I can now eat some every day, and not feel guilty. Chocolate is made with cocoa, which is rich in flavonoids, compounds that are packed with health benefits. The more cocoa in the chocolate, the more flavonoids, and the more benefits. The darker the chocolate the…
Read More
Radical Abdominal Workout Idea
Thursday, Sep 29, 2011
Are you performing hundreds of repetitions of various abdominal exercises to improve your performance in your favorite sport? After learning about the latest research, maybe you could save a lot of time.
When researches at Indiana State University began doing studies on strength of core muscles vs athletic performance, the results were a real surprise. Traditional thinking by coaches…
Read More
Fall! Time to think about falling.
Wednesday, Sep 14, 2011
Mainers love fall. The cool, clear, colorful days are delightful. We also know that winter will be here soon. One of the major dangers of winter if falling, especially for our older population.
The US Preventive Services Task Force (USPSTF) states that:
1. 30%-40% of community-dwelling Americans ages 65 and older fall at least once a…
Read More
Hints for eating out!
Tuesday, Aug 30, 2011
Eating out in a restaurant can be dangerous to your healthy eating goals. Plates are too large and loaded with several meals on one plate. The meals are very tempting to our palate, but they can be very high in calories, saturated fat, salt, and sugar. I offer some hints to mindfully navigate through your restaurant experience.
1. Think twice before you order an appetizer. At a…
Read More
Does exercise influence your eating?
Sunday, Aug 21, 2011
Does your perception of how hard you exercise influence how much you eat? Do you think that it is okay to eat more calories, because you recently exercised?
An interesting study at Cornell University involved a one mile walk around a lake before being served dinner. The study group was divided in half, and each group had a leader for their walk.
The first group was told by their…
Read More
John's Blog: Is your job adding on the pounds?
Monday, Aug 8, 2011
Over your career have your jobs become more and more sedentary? Part of the reason Americans have been gaining so much weight is that our jobs require less activity and more sitting.
In reviewing energy expenditure since 1960, scientists report that men are burning an average 140 fewer daily calories on the job; for women, it's 124 fewer calories a day.
The obesity epidemic has…
Read More
Dehydration or hyponatremia?
Friday, Jul 29, 2011
Which is more dangerous, dehydration or hyponatremia? Who has even heard of hyponatremia?
It is summer. It is hot! You like to run. You like to do outdoor activities. After all, that is what summer in Maine is all about. You sweat a lot. You see ads everywhere for beverages to purchase to prevent dehydration. If you sweat, you will lose vital nutrients. You could suffer severely…
Read More
John's Blog: Lift weights? Why? Because!
Monday, Jul 18, 2011
I am back from vacation. I assume that since it has been a few weeks since Because! #2, you are all actively building stronger muscles and improving your health by lifting weights. Just in case there are still some stragglers, I'll give you four more Because! reasons…
Read More
Lift weights? Why? Because! #2
Monday, Jun 27, 2011
Have you started lifting weights after last week's four good, solid reasons why you should? If yes, great! If not, then I'll try four more reasons that hopefully will persuade you to raise that dumbbell over your head.
#5. Everyone has some stress in their life. Health scientists have found that the fittest people exhibit lower levels of stress hormones than those who were the least…
Read More
Lift weight? Why? Because! #1
Monday, Jun 20, 2011
You know you should exercise. Lose weight. Keep the weight off. It's healthy. Your friends do it. You walk the Back Cove. You walk around the block when it is nice out. You do cardio at the Y. Yet, it's not working the way everyone says it should. You don't look or feel the way you think you should.
Do you lift weights? Well, no. Reasons? Too many confusing machines. Boring. Too many…
Read More
Water, Water, Everywhere!
Sunday, Jun 12, 2011
Water, water, everywhere ... don't drink too much!
Are you a runner? Do you run road races? Then, you are bombarded with notices and advertisements about the dangers of dehydration and to stay hydrated with water or sports drinks. Sweat will wash out vital nutrients! Drink liquids before, during, and after races to replenish these nutrients!
Don't believe all the hype!
Dr.…
Read More
What's on your plate?
Monday, Jun 6, 2011
Is your eating choice a pyramid or a plate? After two decades of trying to make us eat off a pyramid, the U.S. Department of Agriculture (USDA) has finally figured out that we really eat off a round plate.
Nobody could easily figure out what the USDA was trying to tell us with their pyramid advice on the most nutritious foods we should be eating and in what proportions. The U.S…
Read More
What's for break-fast?
Monday, May 30, 2011
How do you break your fast?
As we sleep, chemicals in our bodies are at work digesting food eaten on the previous evening. By morning, we are ready to "break the fast" after a long night's sleep. The blood sugar (glucose) we need to power our muscles and brain has been depleted by the time we wake up, and breakfast is needed to replenish this power source.
If we miss the early…
Read More
How long will you live?
Wednesday, May 25, 2011
A fun activity when you are with a group of friends would be to ask the question: "What personality characteristic was most associated with long life?" It could lead to an interesting conversation with many different ideas presented. But, unless someone had read the book "Longevity Project," probably no one would come up with the correct answer.
I have not read the book "Longevity…
Read More
The Useless Brain Myth
Monday, May 16, 2011
I keep hearing and reading that we use only about 10% of our brain, so we must buy these brain exercises and supplements. The idea that we use only 10% of our brain is a 100% myth.
Brain scans of various kinds have shown we regularly use all of the brain. Dr. Robert H. Shmerling of Beth Israel Deaconess Medical Center in Boston, Mass, states that "some parts of the brain are more…
Read More
Love Fiber, Love Longer!
Wednesday, May 11, 2011
If you love life and want to hang around for a very long time, there are many lifestyle habits you will want to practice on a regular basis. Some of these healthy habits may be hard and some may be easy, but one of the easiest is to eat more fiber.
An analysis by the National Institutes of Health of many scientific studies on the effects of nutrition on health has found a direct link…
Read More
Spring is here! Lawn and garden work is here!
Wednesday, May 4, 2011
It has taken four months into 2011 for spring to arrive, and it finally did over the past weekend. Out came the gloves, shovel, clippers, rake, and trowels. The day was sunny and warm at least for Maine. My primary job for the day was to chip the branches from the tops of some trees I had cut down during the winter. The branches were on the lawn, so the time-pressure was to clean them off the…
Read More
New Healthy Food #9
Tuesday, Apr 26, 2011
While the nutritional advantages of dark, leafy greens are widely known, not everybody loves spinach as much as Popeye. Branching out to try new types of greens may inspire a previously unrealized appreciation for the wide range of tastes, varieties, and culinary potential within this group.
Chinese broccoli, also known as Chinese kale, or gai lan, is one such leafy green that would be…
Read More
John's Fitness Blog: Sarcopenia...what?
Monday, Apr 18, 2011
Sarcopenia is a pretty fancy word! What does it mean and why am I throwing around such a big word? Because it a word that we should all be concerned with, as it affects all of us.
Sarcopenia means muscle loss with aging. And, aging means starting at about 30 years old! This is a scary thought for nearly all of us, or it should be. Throughout our lives, our bodies are continually breaking…
Read More
Healthy Food #8
Thursday, Apr 14, 2011
Would you like to connect in your kitchen with a prehistoric human ancestor from the Neolithic period? Then cook up some lentils, which were domesticated by our early ancestors in about 9500 BCE in the Near East. Lentils continue to play an important role in culinary traditions worldwide, but especially in the Middle East and the Indian subcontinent which have large vegetarian…
Read More
Want a bigger brain?
Wednesday, Apr 6, 2011
Have you felt light headed lately? Possibly your head is lighter than it used to be unless...
The hippocampus is the brain's memory center. As we age, the hippocampus normally loses 1% to 2% of its volume annually, affecting memory and possibly increasing the risk for dementia.
But, there is hope for us all. A study recently published in the Proceedings of the National…
Read More
New Healthy Food #7
Monday, Mar 28, 2011
Pumpkin seed might come to mind only when it's time to carve Halloween jack-o-lanterns and they are usually thrown away, but this is a waste of a very nutritious and fun food. Pumpkin, and squash, seeds were a large portion of the diet of Native Americans and early European settlers, and they are still used in many Mexican dishes. So, why throw away such a tasty and nutritious food?
When…
Read More
Sitting Time
Monday, Mar 21, 2011
Most of us join the Y to help us be active and to exercise so that we will be healthy and feel good. Sometimes it is difficult to make it to the Y because of snow or rain, too much work, not enough energy, not enough easy parking, just too busy, and so on. It takes effort to get to the Y or walk around Back Cove for an hour of healthy exercise. But just making the effort to sit less, by itself…
Read More
New Healthy Food #6
Monday, Mar 14, 2011
If your tongue is still burning from the New Healthy Food #5, try cooling it off with the sweet taste of mango. These honey-sweet, smooth-textured tropical fruits were originally grown in the sub-Himalayan plains of India, but they are now produced in tropical areas all around the world, and are often called "the king of the fruits." Worldwide, mangoes are so popular they're recognized as the…
Read More
Keep Your Balance
Monday, Mar 7, 2011
Recently a young friend of mine slipped on the ice and broke a bone in her foot. This winter has been particularly dangerous with much slippery ice on the streets and sidewalks. Slippery winter ice is dangerous for all of us, but older adults have to be concerned about falling year round.
Falling is the leading cause of injury among seniors, and is the ninth leading cause of…
Read More
New Healthy Food #5
Thursday, Mar 3, 2011
On my vacation to California and Arizona last week I was excited to be served my New Healthy Food #4, avocados, sliced on a salad and spread in a ham and cheese with lettuce and tomato sandwich. This seemed to be the natural ingredient for my hosts to serve in each setting.
For New Healthy Food #5, let's give our palate a switch from the richly smooth and slightly sweet flavor of…
Read More
New Healthy Food #4
Monday, Feb 14, 2011
After a quick trip to Greece for Greek yogurt, let's head back to South and Central America to try avocados. When you first look at these bumpy, green-skinned fruits, it is hard to imagine that inside it contains a slightly sweet flavored and richly smooth interior. Avocados add an intriguing heart-healthy fruit choice to your diet.
Winter Exercise
Sunday, Feb 6, 2011
So what have you been doing for exercise this winter? Shoveling snow for sure. Everyone agrees that Maine has beautiful summers, but Maine also has a reputation for outdoor recreation in the winter. Mainers have three choices in winter: shovel snow and travel south for a warm vacation, shovel snow then sit around and brood about the nasty, long winter, or shovel snow then stay outdoors to enjoy…
Read More
New Healthy Food #3
Wednesday, Feb 2, 2011
Now that we have tried sardines and quinoa, let's hit the dairy with yogurt, actually Greek yogurt. Yogurt has long been known as an excellent source of bone-building calcium and muscle-building protein. Greek yogurt, however, is a relative newcomer to US households. As with all yogurts, Greek yogurt is produced by heating and culturing milk with gut-friendly bacteria. Greek yogurt is then…
Read More
New New Year's Resolution
Wednesday, Jan 26, 2011
Has your New Year's resolution of more cardiovascular exercise already started getting boring and the length of your workouts starting to decrease? It is time for a new New Year's resolution by spicing up the intensity to burn more calories, to improve your cardiovascular health, to make your workouts more interesting, and to decrease the time required.
A cardio method called interval…
Read More
New Healthy Food #2
Monday, Jan 17, 2011
New healthy food #1 was sardines, which is rich in protein, calcium, vitamin D, and omega-3 unsaturated fatty acid. I hope you gave it a try and feel healther and adverturous. Next, let's try what seems like a grain, quinoa.
Quinoa is a South American food that was originally grown in the Andes, where it has been a staple for the Inca people for over 6,000 years. When cooked, quinoa…
Read More
How Are Your Bones?
Monday, Jan 10, 2011
No matter how old you are, you should be concerned with your bones. Osteoporosis, which means "porous bones," is a medical condition affecting over 10 million Americans and is characterized by accelerated bone loss, leading to low bone mass and low bone density. Our bones increase in density from birth until about the age of 30. Beginning at age 30 we gradually lose bone density. We cannot…
Read More
Try new healthy foods in 2011
Monday, Jan 3, 2011
The start of a new year marks the perfect opportunity to revisit familiar menu routines and jump-start healthy eating patterns. Adding a variety of fruits, vegetables, and whole grains to your plate will not only boost overall nutrition in your diet, but also broaden your culinary horizons. Instead of just trying to find new recipes for the same familiar ingredients, try expanding your…
Read More
Light headed?
Monday, Dec 27, 2010
Last week I recommended walking the streets of Portland to observe the lights and decorations for your holiday exercise. The question is, how far should you walk? And, have you been feeling lightheaded lately?
The University of Pittsburgh studied people enrolled in their Cardiovascular Health Study, a research project focused on risk factors for heart disease and stroke and based on…
Read More
Social Relationships for You Health
Monday, Dec 13, 2010
The end of the year holidays are a time friends and family gather together to celebrate the end of the old year and the beginning of a new year. These special social gatherings and our social relations all year add immensely to our quality of life, and research has shown that they also tend to add years to our lives. Brigham Young University in Utah recently reviewed 148 studies involving more…
Read More
Sweet potatoes? Yes, please!!
Monday, Dec 6, 2010
Sweet potatoes are a traditional fall food and a favorite for Thanksgiving dinner, but we should seriously consider them for a year-round, regular part of our diet, given their nutritional density, easy preparation, and low cost.
One cup of sweet potatoes has only 180 calories and is loaded with 7 grams of fiber. Increasing dietary fiber is a key step in a heart-healthy…
Read More
Greatful People are Happy
Monday, Nov 29, 2010
Thanksgiving Day is a time to be thankful for the many positive things in your life.
Research has found that maintaining this thankful attitude every day can improve an individual's psychological, emotional, and physical well-being. Adults with this sense of gratefulness have more energy, more optimism, more social connections, and more happiness than those who are not so grateful. They…
Read More
A Big Belly Is Dangerous
Monday, Nov 22, 2010
A big belly is dangerous to your health, even if you are not overweight. American Cancer Society scientists has completed a 14 year study of the association between waist circumference and mortality of men and women age 50 and older. The results found that after adjusting for body mass index (BMI) and other risk factors, very large waists-47 inches or larger in men and 42 inches or larger in…
Read More
You Sound Hungry!
Monday, Nov 15, 2010
Stomach and intestinal noises, such as rumbling, gurgling and growling, are a normal part of the digestion process, as food particles, liquids and pockets of gasses slowly move through your intestines. However, the loud stomach growling, called borborygmi, occurs when you haven't eaten and are hungry. Hunger and appetite are controlled by a complex system of hormone-like substances primarily…
Read More
Yoga for Everyone!
Monday, Nov 8, 2010
Yoga is not just for the young and ultralimber. Millions of Americans now practice yoga, and the habit is catching on with older adults who want to improve their strength, flexibility, and concentration. New research supports the benefits of yoga for older adults who may have weak leg or balance problems. This research found that even standing or chair yoga can greatly increase lower body…Read More
John's Tips: Swim to get slim?
Monday, Nov 1, 2010
Swimming can burn a lot of calories, depending on the stroke and the intensity. So why does swimming usually result in less weight loss than comparable amounts of other aerobic activities, like running, cycling, and even…
Read More
Diet Mixed Messages? Not!
Tuesday, Oct 26, 2010
Don't blame mixed messages if you cannot stick to a healthy diet. A review of three prominent sets of dietary guidelines finds that, despite being derived from different nutrition research, all three essential messages are consistent: Eat more vegetables, fruits, legumes and whole grains, switch to monounsaturated and polyunsaturated fats from plants, and cut back on saturated fat and…
Read More
High-Fructose Corn Syrup - The Myth
Monday, Oct 18, 2010
The idea that high-fructose corn syrup is more harmful to your health than sugar is "one of those urban myths that sounds right but is basically wrong," according to the Center for Science in the Public Interest, a health advocacy group. The composition of high-fructose corn syrup (HFCS)is almost identical to table sugar, or sucrose. Calorie-wise, HFCS is the same as regular sugar. Studies…
Read More
Nuts for nuts!
Tuesday, Oct 12, 2010
If your snacks do not include nuts, you should reconsider what you are snacking and go 'nuts for nuts.'
Nuts contain a variety of heart-healthy ingredients, including omega-3 fatty acid, alpha-linolenic acid, dietary fibers, and essential vitamins. Research has suggested for years that these substances may help reduce the risk of cardiovascular disease. A recent analysis…
Read More
John's Tips: Don't Leave the Leaves
Monday, Oct 4, 2010
It is October, and that means leaves. At first they are beautiful, then they are work. Raking leaves is hard work, and can easily lead to injuries. Here are some tips to help prevent injuries.
Pick up any debris like branches before starting to rake. Use a rake suitable for your height. Ideally, use an ergonomic rake, with a bent handle, which is easier on your back. Very your…
Read More
Fuel Your Body
Tuesday, Sep 28, 2010
You wouldn't take your car out for a drive without gas, so what about your body? Like an engine, we need fuel to keep us going. Exercising on empty can make you feel weak and tired, causing you to slack off or even shorten your workout. For the stamina you need to maximize your workout, enjoy a healthy snack 1 to 2 hours before you begin. This will give your body the time to digest and avoid…Read More
Carbohydrates? But, I'm diabetic!
Tuesday, Sep 21, 2010
There are two types of carbohydrates: whole-grain and refined. There have been many studies that have linked whole-grain foods with a reduced risk of diabetes and cardiovascular disease. A recently published Harvard University study made over a 26-year period found that those participants who ate the most bran (a component of whole grains) had a 35% lower risk of dying from a heart attack or…Read More
John's Tips: Back to School Cold and Flu Season
Monday, Sep 13, 2010
School is back in session. Colds are spreading around already, and flu will soon be on the prowl. Is there anything to do except continually wash our hands? Recent studies have found that there may be some fairly simple help…
Read More
Trail Running! What's that?
Wednesday, Sep 1, 2010
The fastest growing type of running races in America is trail running. Runners in growing numbers are veering off concrete and blacktop onto dirt, grass, rock, and gravel. Trail running provides a more comprehensive workout…
Read More
How's That Low-Back Pain?
Tuesday, Aug 24, 2010
If you have overdone the gardening or lifted the kayak too often this summer and have developed low-back pain, how should you treat it? Until about ten years ago, doctors often advised people to stay inactive and even rest in bed. Studies since then have discovered that all that rest is counter-productive, and staying as physically active as you can helps reduce pain and improve mobility.…
Read More
Increase Your Happiness!
Wednesday, Aug 18, 2010
The Boomers are getting happier! Weren't they told that aging, with its undeniable physical declines and looming feeling of mortality, is supposed to be depressing? Not according to the recent survey results published in the Proceedings of the National Academy of Sciences of more than 340,000 Americans. Researchers discovered that, in most people, a sense of personal well-being actually…
Read More
Summer Cycling
Wednesday, Aug 11, 2010
It has been a perfect summer for cycling. Whether you're young or old, athletic or sedentary, bicycling is an enjoyable and healthy way to travel and experience the outdoors. When done vigorously, it can also provide a good cardiovascular workout and burn up to 500 calories an hour. A recent study in the Archives of Internal Medicine found that women who cycled regularly were less likely to…
Read More
The Youthful Heart?
Wednesday, Aug 4, 2010
Do you think you are too young to be concerned about your heart and what you eat? Think again! The recent results of a 20 year study involving young people between 18 and 30 years old found that the cumulative effect of even modestly abnormal cholesterol levels in your blood increases your risk of developing signs of heart disease by age 45. LDL is the bad cholesterol. The study found that the…
Read More
Watch Out Coffee Lovers
Monday, Jul 26, 2010
Coffee lovers love their caffeine, but watch out how you drink it. No source of sugar is more stealthy than the caffeine kicks dished out at coffee shops. Even an unflavored 16-ounce latte has close to 200 calories, and for the average person that represents nearly 10 percent of your daily energy requirements. Starbucks alone sells about two dozen drinks with more than 500 calories apiece…
Read More
John's Tips: Exercising in the Heat
Monday, Jul 19, 2010
This has been the longest period of high heat and humidity in Maine in memory. You do not want to give up on your exercise, but you need to be careful. If you are just beginning an exercise program outdoors, you should…
Read More
Mountain Top Vacation
Monday, Jul 12, 2010
Take a vacation in the mountains for some quick weight loss. German scientists found that in a study where 20 obese middle-aged men spent a week in a mountain research facility at an elevation of about 8700 feet, the men lost an average of 3.5 pounds and their blood pressure dropped significantly. They did not change their normal physical activity, but they did eat less. The scientists are not…
Read More
Gradually Reduce Calorie Intake
Monday, Jul 5, 2010
The recently publicized results of a study by Harvard's Brigham and Women's Hospital indicate that the 2008 U.S. Department of Health guidelines urging thirty minutes of moderate exercise five day a week will not prevent women from gaining weight as they age unless they reduce calorie intake. Women who started at a healthy weight with a body mass index less than 25, and who gained hardly any…
Read More
Watch the TV Watching
Monday, Jun 28, 2010
Watching television has been found to cause a greater risk of heart disease, Type II diabetes, and certain types of cancer, regardless of an individual's daily physical activity level. This finding was presented at the American Heart Association's Joint Conference on Nutrition, Physical Activity and Metabolism, as reported by Healthyday News, 2010. The more television one views, the greater an…
Read More
John's Tips: Fun In The Sun
Monday, Jun 21, 2010
If you plan to exercise in the sun, you should not wear cotton t-shirts. Find clothing made of fabrics that wick away sweat, ventilate the body, and block the sun. Cotton t-shirts have an SPF of only 5, yet there are sun-blocking fabrics that offer up to SPF 30 due their microfiber fabric construction. Sunburned pores are much less efficient at releasing sweat to cool the skin. If you are…
Read More
Break Out in Laughter!
Tuesday, Jun 15, 2010
Break out in laughter! The University of California's Wellness Letter, April 2010, refers to two studies that show some of the health benefits of laughter. Japanese researchers found that laughter reduces glucose levels in people with diabetes and stimulates certain genes that control immune system activity. University of Maryland Medical Center scientists discovered that laughter has very…
Read More
Sleek Muscles
Wednesday, Jun 9, 2010
Duke University girls' basketball coach, Joanne P. McCallie, is the most successful Maine-grown basketball coach ever. Her Duke team was a second-seed in the women's NCAA tournament. McCallie attributes much of this success to an increase of time spent in the weight room. McCallie states: "We obviously want to be quicker and faster, and you do that by getting stronger and having the ability to…
Read More
Did you know?? - Check inside for John's Fitness Tip-
Tuesday, Mar 30, 2010
Here's a great tip for you from John Turrell, Fitness Consultant at our Greater Portland Branch:
"The most important strategy to not just survive to the age of 85, but to live healthy lives into old age is to be physically active during an individual's middle age. This was the result of a study at the University of Texas Southwestern Medical…
Read More