2007 FitTips Archive

December 2007

Good News for Candy Cane Lovers!

Peppermint may perk up your body and your mind. Peppermint (Mentha x piperita), a popular flavoring for candy canes as well as gum, toothpaste, and tea, also serves as a calming agent to soothe an upset stomach or to aid in digestion. Because it has a calming and numbing effect, it has been used to treat headaches, skin irritations, anxiety associated with depression, nausea, diarrhea, menstrual cramps, and flatulence. It is also widely used to treat symptoms of the common cold. These and other conditions for which peppermint may be beneficial are listed below.

Indigestion: Peppermint calms the muscles of the stomach and improves the flow of bile, which the body uses to digest fats. As a result, food passes through the stomach more quickly. It is important to know, however, if your symptoms of indigestion are related to a condition called gastoesophageal reflux disease or GERD, peppermint should not be used.

Flatulence/Bloating: Peppermint relaxes the muscles that allow the body to rid itself of painful digestive gas.

Irritable Bowel Syndrome (IBS): A number of studies have shown the beneficial effects of enteric-coated peppermint capsules for treating symptoms of IBS, such as pain, bloating, gas, and diarrhea. A recent study comparing enteric-coated peppermint oil capsules to placebo in children with IBS found that after 2 weeks, 75% of those treated had reduced symptoms. This is in keeping with an earlier study of adults in which 79% of participants receiving peppermint experienced a relief in the severity of pain.

Menstrual Cramps: Peppermint has the potential to influence menstrual periods and, because it relaxes muscles, may help to relieve painful cramps.

Viruses: Peppermint oil has exhibited antiviral properties against a number of infectious agents, including herpes.

Itching and Skin Irritations: Peppermint, when applied topically, has a soothing and cooling effect on skin irritations caused by hives, poison ivy, or poison oak.

Tension Headache: Research has shown that peppermint applied to the forehead and temples compares favorably with acetaminophen (a commonly used over the counter medication) in terms of its ability to reduce headache symptoms.

Colds and Flu: Peppermint and its main active agent, menthol, are effective decongestants. Because menthol thins mucus, it is also a good expectorant, meaning that it helps loosen and breaks up coughs with phlegm. It is soothing and calming for sore throats (pharyngitis) and dry coughs as well.

November 2007

Good Health Habits for Flu Prevention

The single best way to prevent seasonal flu is to get vaccinated each year, but good health habits like covering your cough and washing your hands often can help prevent respiratory illnesses like the flu. There also are antiviral drugs that can be used to treat and prevent the flu.

• Avoid close contact. Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.
• Stay home when you are sick. If possible, stay home from work, school, and errands when you are sick. You will help prevent others from catching your illness.
• Cover your mouth and nose. Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick.
• Clean your hands. Washing your hands often will help protect you from germs.
• Avoid touching your eyes, nose or mouth. Germs are often spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth.
• Practice other good health habits. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.

October 2007

Water Works for Weight Loss

Nothing quells the appetite like water, lots and lots of water. Water not only fills you up and lessens your appetite, it prevents those "munchie” cravings we all encounter when our blood sugar drops and we reach for cookies, candy, chips or other high-calorie treats.

Almost every cell in your body needs water to function properly. The human body, which is made up of between 55 and 75 percent water (lean people have more water in their bodies because muscle holds more water than fat), is in need of constant water replenishment. Though a person would have to lose 10 percent of their body weight in fluids to be considered dehydrated, as little as two percent can affect athletic performance, cause tiredness and dull critical thinking abilities. Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds, rosy your cheeks and more!

Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day. Freeze half of them the night before and they will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately.

Keep in mind that while bottled waters are very popular, tap water works just as well and is more economical. It's also safe. The Environmental Protection Agency (EPA) regulates tap water and requires that it be analyzed for chemicals and bacteria. The Food and Drug Administration (FDA), which regulates bottled water, doesn't require that it be analyzed for these substances.

September 2007

Are You Living Smart?

Take the American Cancer Society’s Living Smart Quiz to see how you rate. Check “Yes” or “No” next to each question, then see your score below.

August 2007

Cool Pool Workout

So it's too hot to walk or run outside in the summer, you say? Don't feel like riding a bike or playing tennis in the brutal heat? Do you want to enjoy your outdoor summer exercise without that sweaty, sticky feeling? Jump in the pool! Fort Detrick and the surrounding community offer plenty of swimming pools for you try out these low-impact workout routines in chest-deep water (about 4 feet). The wonderful thing about water is that it gives you natural resistance with low impact on the joints. For those with severe arthritis or other joint problems, it offers the perfect alternative to lifting weights.

CARDIOVASCULAR WORKOUT: Walking, running, doing jumping jacks or any other aerobic activity in the pool may sound easy, but just try it! You’ll get your heart rate up with no problem. It may be very difficult to sustain at first, but try to build up your time to at least twenty minutes.

STRENGTH & TONING WORKOUT: You really can tone up in the pool. Just like weight training, your muscles are contracting against resistance, becoming stronger with each session. There are exercises you can do for every muscle group, and your risk of injury is extremely low.

1. Chest & Arms: Stand in water up to your neck, reach your hands (fingers together) out to each side, with your elbows unbent and your palms forward. Slowly bring them together, clapping your hands, and then turn your palms to push the water when returning to the starting position.
2. Hips, Glutes & Thighs: Hold onto the edge of the pool with your right arm and extend your left arm straight in front of your chest. Lift your left leg to the side and draw a circle, approx. 2 feet in diameter, clockwise. Continue for 1 min., then circle counterclockwise for another min. Switch sides and repeat with right leg.
3. Abdominals: Facing the side of the pool, lift legs out of the water and hook calves over the top edge, bend legs at the knee, and recline so your rear rests against the wall of the pool but your face is above the surface. Cross arms in front of chest, and crunch up six inches. Return to start and continue for one minute or until fatigued.

STRETCH: Just about any of the stretches you do on land can also be done in the water. Try this one to lengthen your hips, upper back and shoulders: Stand an arms-length away and hold on to the side of the pool with your left hand. Place your feet about three feet apart. Reach over your head with your right arm extended, curving your body to the left as far as you can. Hold for 30 seconds and release. Repeat once, then switch sides.

July 2007

Find the Right Balance for You

Reaching and maintaining a healthier weight is important for overall health and well being. Those that are significantly overweight have a greater risk of developing many diseases including high blood pressure, diabetes, stroke, and some forms of cancer. For obese adults, even losing a few pounds or preventing further weight gain has health benefits.

Reaching a healthier weight is a balancing act. The secret is learning how to balance your “energy in” and “energy out” over the long run. “Energy in” is the calories from the foods and beverages you have each day. “Energy out” is the calories you burn for basic body functions and physical activity.

To lose weight the strategy is simple – the challenge is putting it into practice every day. If you are overweight or obese, here are some basic steps to help you gradually move toward a healthier weight.

1. Learn what to eat from each food group.
2. Focus on how much you eat. Watch your portion sizes!
3. Choose “nutrient-dense” forms of foods. These foods are packed with nutrients, but low in “extras” that just add calories.
4. Get moving! Physical activity can help you reach and keep a healthier weight.
5. Follow your progress by tracking your food intake and physical activity. Check your weight weekly.
6. Visit MyPyramid.gov to learn the amount of each food group you, personally, need daily. Enter your information and receive a customized food guide.

June 2007

When 90% Lean = 50% Fat

Ground beef is one of the most damaging foods in the American diet. We eat, on average, nearly 30 pounds of it a year – that’s almost half the beef we eat. Most of it ends up as burgers. In this season of grilling, keep the following facts in mind and try our June Fit Recipe to make your backyard barbecue a healthy one.

• Ground beef is the second biggest source of saturated fat for the average American adult (after cheese).
• Unlike whole cuts, ground beef has fat that can’t be trimmed away.
• Ground beef can, misleadingly, be labeled “80% lean” or “90% lean”. Those claims are not allowed on other foods unless they are low in fat. Beef that is 90% lean is 10% fat by weight, but that fat contributes 50% of the total calories.
• Also, ground beef can be labeled “lean” even if it is 22% fat by weight. Other foods can be labeled “lean” only if they are less than 10% fat by weight.
• Ground beef is more likely to contain dangerous E. coli bacteria than any other meat. Grinding equipment may be a source of contaminants; contaminated meat may be ground up with lots of other meat and thus can end up in lots of burgers; and ground meat offers bacteria more surfaces on which to multiply. This makes adequate cooking – right through to the center of the patty – a must.

Source: University of California, Berkeley Wellness Letter, June 2007.

May 2007

Numerous studies have found a lower incidence of cancer among people who eat large amounts of fruits and vegetables. Nutrients such as vitamins A, C and E may offer protection through their antioxidant properties; however, other components like fiber or plant substances (phytochemicals) may also have a beneficial effect. An important extra benefit of vitamin-rich foods is that they provide minerals, calcium, zinc and iron, which may be associated with a decreased risk of cancer.

It is likely that increasing consumption of fruits and vegetables will decrease the intake of fat-containing foods and thus have a favorable effect on obesity and heart disease. One thing is certain: a variety of fruits and vegetables (a total of five or more servings per day) will be beneficial to your health. Five to nine fruit and vegetable servings may sound like a lot, but it really is not difficult to get within this range. To determine whether you’re close, you must first know what a serving is.

One Vegetable Serving Equals:

• 1 cup of raw leafy vegetables such as spinach, lettuce varieties (dark in color), escarole, Swiss chard, collard greens, cabbage or other leafy greens. For these vegetables, cooked, a serving equals ½ cup.
• 1/2 cup of other vegetables, raw or cooked, including broccoli, carrots, cauliflower, peppers, green beans or squash
• 3/4 cup vegetable juice (such as carrot or tomato)
• 1 medium potato or sweet potato
• 5 to 6 asparagus spears
• 1 medium tomato

One Fruit Serving Equals:

• 1 medium apple, orange, pear or peach
• 1 small banana
• 2 medium plums, figs or tangerines
• 1/3 cantaloupe
• 1/8 honeydew melon
• 15 small grapes or cherries
• 1/2 cup cut-up raw, cooked or canned fruit
• 3/4 cup raspberries or blueberries
• 8 large or 1-1/4 cups strawberries
• 1/4 cup dried fruit
• 3/4 cup (6 oz.) fruit juice

April 2007

Exercise that has the most benefit for reducing cancer risk is probably that done at moderate to vigorous levels. The benefits of exercise are tremendous, but the American population has become sedentary. Television and computer games have replaced walking or bike riding. To help people make better choices with regard to both exercise and nutrition, the American Cancer Society (ACS) publishes its Nutrition and Physical Activity Guidelines every five years. Another good source of information on this topic is the 1996 Report of the Surgeon General on Physical Activity and Health . In its 2001 guidelines, the ACS suggests that every adult accumulate thirty minutes or more of moderate-intensity physical activity on five or more days of the week. Additionally, forty-five minutes of more of moderate to vigorous activity on five or more days of the week may further reduce the risk of some cancers. Physical activity can be intermittent as long as it is at least moderately intense. Some examples of moderate intensity activities include:

• Playing basketball for fifteen to twenty minutes
• Bicycling five miles in thirty minutes
• Dancing fast for thirty minutes
• Gardening for thirty to forty-five minutes
• Jumping rope for fifteen minutes
• Playing touch football for thirty to forty-five minutes
• Playing volleyball for forty-five minutes
• Pushing a stroller 1-1/2 miles for thirty minutes
• Raking leaves for thirty minutes
• Running 1-1/2 miles in fifteen minutes

March 2007

Boost Your Metabolism Naturally – No Pills Needed!

It’s an unfortunate truth: As people age, their metabolism – the process by which the body burns calories from food – can slow down by as much as 25 to 30 percent. Luckily, there are ways to fight back without turning to diet drugs (which doctors say, generally don’t work anyway and can also be unsafe).

1. Don’t Skip Breakfast
   Without food in the morning, the body shifts into “starvation” mode and tries to save energy by burning fewer calories. It’s best to eat early in the day.
2. Eat Small Amounts, but Often
   Every time you eat, your body has to burn calories for digestion. Aim for healthy meals or snacks every three to four hours.
3. Keep Moving
   Even if you do a high-intensity daily workout, your metabolism will slow down if you spend the rest of the day sitting. As much as possible, take short walks, climb stairs or – if you’re chained to a desk – fidget and stretch.
4. Strength Train
   At least two or three times a week, add free weights or resistance training to your workouts. Lifting small hand weights while watching television is an easy way to add this to your routine.
5. Get Your Protein
   The body has to work harder to digest protein than fat or carbohydrates, and proteins are also the building blocks for muscle. Good sources include lean meats, fish, beans and reduced-fat dairy products.
6. Get Your Vitamins
   The nutrients in fruits, vegetables, and multivitamins protect cell structures that convert food to energy. One recent study, in fact, suggested that vitamin C helps the body burn fat.
7. Drink Wisely
   Water is the key to the energy-burning process, while it’s suspected that green tea may speed up metabolic rate.

February 2007

February Fit Tip – What is your BMI?

The Center’s for Disease Control and Prevention (CDC) believes that calculating Body Mass Index (BMI) is one of the best methods for assessment of overweight and obesity. Because the calculation requires only height and weight, it is inexpensive and easy to use for clinicians and for the general public.

BMI is a number calculated from a person’s weight and height. BMI is a reliable indicator of body fatness for people. BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat. The correlation between the BMI number and body fatness is fairly strong; however the correlation varies by sex, race, and age. These variations include:

• At the same BMI, women tend to have more body fat than men.
• At the same BMI, older people, on average, tend to have more body fat than younger adults.
• Highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness.

BMI is calculated the same way for both adults and children. Calculate your BMI by dividing your weight in pounds (lbs) by your height in inches (in) squared and multiplying by a conversion factor of 703.

Formula: weight (lb) / [height (in)]² x 703

Example: Weight = 150 lbs, Height = 5'5” (65")

Calculation: [150 ÷ (65)²] x 703 = 24.96

For adults 20 years old and older, BMI is interpreted using standard weight status categories that are the same for all ages and for both men and women. For children and teens, on the other hand, the interpretation of BMI is both age- and sex-specific. The standard weight status categories associated with BMI ranges for adults are shown in the following table.

Visit http://www.cdc.gov/nccdphp/dnpa/bmi/index.htm for more information.

January 2007

Making Healthy Lifestyle Changes that Last

While it may seem to take a lot of work when we first start making healthy lifestyle changes, they become second nature after a while. Consider these steps along the way:

Get real. Whether we're trying to start eating healthier or become more physically active, the first step is to be clear about our goals...and clear whether they are something we can achieve. Immediately trying to fit four extra workouts into your busy week may leave you struggling. Instead, think about an initial goal of walking twice a week. Small increases --'baby steps' -- build on success.

Get committed. We're talking about energy and dedication to find healthy behaviors that work for you.

Give up 'shoulds.' A tangle of beliefs and thoughts about what we 'should' do or where we 'should' be with our fitness and health can threaten our ability to find what's right for us.

Get assertive. Put yourself first. If you don't make it a priority to care for yourself, you won't be at your best in caring for others either.

Reward yourself. Celebrate even your small successes in ways that are meaningful to you. It's all about feeling good and keeping yourself going.