Detoxification

Humans have been drastically changing the chemistry of the environment in which we live over the years. In the year 2000 alone, our soil and water tables were threatened by more than 4 billion pounds of chemicals with more than 260 million pounds of chemicals discharged into surface waters. Unfortunately, each year the amount of chemical pollutants released into the environment grows.

To make matters worse, our food supply of nutrient-rich foods has been replaced by artificial colorings, flavorings, preservatives, etc. Poor quality diets combined with a toxic environment predispose many people to experience “internal” pollution; this occurs when toxins enter the body from the environment or are produced by unhealthy bacteria in the intestine. “Internal pollution” has a negative impact on several aspects of our overall health.

Types of Toxins:

A toxin is defined as any compound that has a detrimental effect on cell function or structure. In other words, a toxin is basically any substance that creates irritating and/or harmful effects in the body and undermines your health or stresses your biochemical organ functions. Some common toxins include: industrial chemicals and their polluted by-products, pesticides, additives in our foods, heavy metals, anesthetics, drug deposits, environmental hormones, and secondary smoke. More than 25,000 new toxins are identified each year.

The types of toxins can be broadly categorized into four categories:

1. Heavy metals toxins. Toxins that are included in this category are lead, mercury, cadmium, arsenic, nickel, and aluminum. These metals tend to accumulate in the brain, kidneys and immune system. It is estimated that up to 25 percent of people in the U.S. suffer from heavy metal poisoning. In addition, heavy metal toxicity has been linked to several diseases including Alzheimer's Disease, Parkinson's Disease and severe neurological disorders.
2. Liver toxins. The liver is the main detoxification center for the body. Toxins that are cleared by the liver include alcohol, solvents, formaldehyde, pesticides, herbicides and food additives. Therefore, the liver needs to be supported by consuming antioxidants and other supplements to maintain a healthy liver.
3. Microbial toxins. This category of toxins includes those produced by unwanted bacteria and yeast in the gut which can be absorbed and cause a significant disruption of bodily functions. The key to preventing a build-up of microbial toxins is to eat a diet rich in fiber, especially water-soluble fiber.
4. Protein by-product toxins. The kidneys are primarily responsible for eliminating toxic waste products (e.g., ammonia and urea) resulting from protein breakdown. Detoxification of the body involves cleansing the kidney with adequate amounts of water (at least 8 to 10 glasses a day) and reducing protein intake (such as red meat) to avoid overloading the body with urea.

How Toxins Affect You:

Toxicity occurs on two basic levels--external and internal. External toxicity results from environmental exposure through breathing, ingestion, or physical contact with toxins. Internal toxicity occurs from the body producing toxins through its normal, everyday functions. Our bodies are designed to handle a certain level of toxicity; the proper level of elimination of these toxins is essential to health. However, when these substances/molecules/toxins are not eliminated, they can cause irritation or inflammation of the cells and tissues; this leads to normal functioning being blocked on a cellular, organ, and whole-body level.

The effect of toxins is cumulative and builds over time, thus interfering with normal metabolic processes and leading to numerous allergies and addictions. Long-term exposure to external toxins can result in metabolic and genetic alterations that affect cell growth and immune response. In fact, the World Health Organization has linked environmental toxins to 60 to 80 percent of all cancer cases.


What is Detoxification?

Detoxification of the body refers to cleansing of the bowels, kidneys, lungs, liver and the blood. Essentially, anything that supports elimination in the body can be said to help detoxify. Even things as simple as drinking an extra quart of water per day or eating more fruits and vegetables can help eliminate more toxins.

There are many levels of the progressive detoxification diets, from these simple changes to complete fasting. Naturopathic physicians caution against the extreme programs of over-elimination or “colon blow” programs. Some programs are extreme and include fasting, enemas, diuretics, and even laxatives. However, these result in losing essential nutrients from the body.


Do You Need Detoxification?

We are all exposed to toxins; it is unavoidable. Because of this, most people can benefit from some degree of detoxification. Cleansing or detoxification is just one part of the trilogy of nutritional action; the other parts of a balanced nutritional program include building and balance or maintenance. With a regular, balanced diet, devoid of excesses, we will need less intensive detoxification.

Here are some signs that you may need to detoxify yourself:

* Unexplained headaches or back pain
* Joint pain or arthritis
* Mucus problems
* Digestive problems
* Brittle nails and hair
* Lack of energy or depressed
* Memory problems
* Unexplained weight gain
* Frequent allergies or allergy symptoms
* Psoriasis
* Abnormal body odor, coated tongue or bad breath
* History of heavy alcohol use
* History of natural and synthetic steroid hormone use.
* Exposure to cleaning solvents, pesticides, diuretics and certain drugs

Benefits of Detoxification:

Cleansing or detoxifying your body has several benefits, including:

* Cleansing the digestive tract of accumulated waste and fermenting bacteria.
* Purification of the liver, kidney, and blood can take place that is not possible during regular eating patterns.
* Enhanced mental clarity as chemical and food additive overload is reduced.
* Reduced dependency on habit-forming substances (e.g., sugar, caffeine, nicotine, alcohol, drugs).
* Enhanced hormonal system.
* Stimulated immune system.
* Normalized stomach size as bad eating habits are stopped.

Sources: "Detoxification", Advanced Nutrition Publications, Inc; 10 Weeks to Wellness™, Paul Ratte, ND; “General Detoxification and Cleansing”, Elson Haas, MD (Health World); “Detoxification”, Michael Lam, MD (DrLam.com)

Why Take Supplements? By Paul Ratte,N.D.

Why take a multiple vitamin/mineral supplement?

It is almost impossible to get adequate levels of vitamins and minerals from the diet alone. The standard
American diet is high in empty calories that are practically devoid of vitamins and minerals; low in fiber; high
in saturated fat; high in refined carbohydrates and sugar; and low in the number one source of vitamins and
minerals - colorful vegetables. As it is easier to take a pill than to change the diet, a high-quality multiple
vitamin/mineral supplement is the easiest insurance policy to follow.

What’s in a multiple vitamin/mineral supplement?

There are four classes of nutrients addressed by most multiple vitamin/mineral supplements:

1. B vitamins are essential for proper energy production. These include thiamin (vitamin B1), riboflavin
(B2), niacin (B3), pantothenic acid (B5), vitamin B6, vitamin B12, and folic acid. These vitamins have a
demonstrated effect to reduce cholesterol, prevent heart disease, elevate mood, regulate the stress
response, increase energy, and improve blood sugar regulation.

2. Antioxidants provide cellular protection against the damaging effects of free radicals that are produced
as a by-product of normal metabolism. These antioxidants include vitamin A, vitamin E, vitamin C,
vitamin B2, zinc, selenium, copper, manganese, and beta-carotene (precursor to vitamin A). This is
probably the most important class of nutrients as they are protective against heart disease and cancer.

3. Macrominerals are essential for structural health. These include calcium, magnesium, potassium, and
sodium. These are known as electrolytes and are found in high concentrations in the body and are very
important for proper muscle and heart function and bone structure. These minerals take up a lot of space
in a multivitamin and require more pills per day to get the required amounts. Multivitamin/minerals that
are advertised at one to two pills per day do not have required amounts of these macro-minerals.

4. Trace minerals are found in small amounts in the body and are important in a number of physiological
functions. Chromium and vanadium help to regulate blood sugar and can help to reduce the risk of
diabetes. Iodine is essential for proper thyroid function. Boron and manganese are important for bone
structure. Molybdenum is important for proper liver detoxification.


Can I just take one pill a day?

Different multivitamins have differing amounts of ingredients based upon the design of the formula. For
example, some formulas are designed to provide higher doses of the B vitamins. But, something has to be
subtracted in order for this to happen. Often calcium and magnesium are at very low doses in one-a-day
multivitamins because they take up a lot of space. It is impossible to attain optimal levels of all four categories
of nutrients by taking one to two pills each day. Making the choice to take a one-a-day multivitamin means you
are cutting corners somewhere.


Is there a difference in the quality of ingredients?

The price of a multivitamin is dependent upon the quality of ingredients used in the formula. It is important to
consider that not all vitamins are created equal, as it is dependent upon the form of the vitamin or the carrier
molecule of the mineral. For example, vitamin E can exist in a natural form (d-alpha tocopherol) or a synthetic
form (dl-alpha tocopherol). Calcium carbonate is found in inexpensive supplements and is much more difficult
to absorb compared to highly absorbable calcium citrate or calcium aspartate.

At the Natural Care Center we offer a wide range of multivitamins. They differ on quality of ingredients and
potency. Higher quality vitamins and minerals increase the cost of the supplement. A “good” multivitamin can
become an “average” multivitamin if you don’t take it at the recommended dose. It is important to read labels
when comparing formulas as the serving size can vary. The “best” multivitamin will be a citrate or aspartate
formula that needs to be dosed at four to six pills each day to provide comprehensive nutritional support.

If you
would like to read additional articles about natural approaches to health, visit Northwestern Health Sciences
University’s website at www.nwhealth.edu/woodwinds.

Halloween Health

A FEW SAFETY PRECAUTIONS CAN HELP KEEP HALLOWEEN FUN

Trick-or-treaters: When making plans for Halloween fun, be sure to include safety precautions in the evening’s line-up, says Dr. Todd Maxson, assistant professor of surgery at UT Southwestern Medical Center at Dallas. He recommends the following tips for a safer Halloween:

Wear only flame-retardant costumes and, if outside at night, make sure the costumes are bright and have reflectors.
Carry a light, strobe or other device so you can be seen after dark.
Travel in a group with adult supervision; make sure an adult chaperone is carrying a cell phone in case of an emergency; use the buddy system.
Plan your route to avoid busy intersections and poorly lit areas.
Go only to neighborhoods you know; avoid strangers’ houses; beware of unfamiliar pets.
Never eat unwrapped treats.

DON’T THROW OUT THE MEAT AND SEEDS OF A CARVED PUMPKIN

Before throwing out the meat and seeds of a carved Halloween pumpkin chew on this: Pumpkin is an excellent source of vitamins A and C and potassium, and the seeds are high in fiber, vitamin B12 and polyunsaturated fatty acids, one of the so-called good fats.

“The flesh of pumpkin and the seeds are abundant in many essential nutrients,” says Lona Sandon, assistant professor of clinical nutrition at UT Southwestern Medical Center at Dallas. “Pumpkins are low in fat, calories and are loaded with vitamins.”

If you are planning to use fresh pumpkin for baking, Sandon says, choose smaller, blemish- and bruise-free pumpkins. Smaller pumpkins have softer and tastier meat. To maintain freshness, pumpkins should be stored in a cool, dry place until ready to use.

And don’t forget to oven roast the seeds. They are ideal as snacks or as a salad topping.



HOW YOUR LITTLE MONSTERS CAN AVOID SKIN RASHES

Halloween dress up can be irritating for those with sensitive skin, says Dr. Ponciano Cruz, vice chairman of dermatology at UT Southwestern Medical Center at Dallas.

To help goblins and ghouls avoid day-after rashes, Dr. Cruz recommends:

Don’t wear masks and costumes that rub color onto the skin.
Choose loose-fitting garments since tight clothing can cause friction and irritation.
Skip the makeup, face paints or body-coloring agents.
All costume wearers should be sure to wash off their makeup, paints and color from clothing at the end of the night to avoid irritations.


ALLERGIC TO PEANUTS? BETTER CHECK THOSE CANDY LABELS

Peanut allergy sufferers should take a moment to read ingredient lists before digging into Halloween candy, says Dr. Rebecca Gruchalla, chief of allergy at UT Southwestern Medical Center at Dallas. Some of the goodies could contain peanuts, peanut byproducts or be made in areas with other peanut-containing foods.

“The allergy community continues to work with the Food and Drug Administration to improve product labeling,” Dr. Gruchalla says. “However, while labeling is getting better, peanut allergen-contamination of nonpeanut containing foods is still a possibility.”

Peanut or tree nut allergies affect approximately 3 million Americans – roughly 8 percent of children aged 6 and under and 1 percent to 2 percent of adults – and cause the most severe food-induced allergic reactions, according to the National Institute of Allergy and Infectious Diseases. Approximately 100 Americans, usually children, die annually from food-induced allergic reaction, NIAID officials report.

Dr. Gruchalla recommends that peanut-sensitive holiday revelers avoid homemade snacks and stick to hard candy and well-known treats that don’t list peanut products among the ingredients. Also, do some research before eating off-brand foods or fun-size candy without an ingredient list. Contact the manufacturing company or log on to The Food Allergy & Anaphylaxis Network Web site at www.foodallergy.org for more peanut information.



PARENTS: IF TRICK-OR-TREATING SCARES YOUR KIDS, DON’T FORCE IT

Fear can be a thrilling sensation for some kids, especially on Halloween, but parents should not push unwilling children into fear-inducing situations such as trick-or-treating, says Dr. Peter Stavinoha, associate professor of psychiatry at UT Southwestern Medical Center at Dallas.

“We might think they will have fun, or we might remember having fun ourselves as children; however, it can be detrimental to a child to be placed unnecessarily in a fear situation,” he says. “The child may not have that basic level of trust that everything will be OK. This might seem irrational to adults, but it can quickly turn into a true panic situation for a child.”

If a child is scared to go trick-or-treating, Dr. Stavinoha recommends the following:

A parent should offer to tag along.
Go trick-or-treating before dark and carry a flashlight.
Plan alternative activities, such as movie night at home or a Halloween party.
Above all, don’t force the issue. “If a child fears trick-or-treating, that is really not a big deal,” Dr. Stavinoha says


By Staishy Bostick Siem

Eat Well

Exercise-Specific Nutrition Needs

Good nutrition and proper hydration are important, but for regular exercisers or athletes, it can mean the difference between poor workouts and performance and outstanding performance. All macronutrients (carbohydrates, protein, and fat) are converted into ATP or useable energy. However, how this happens will depend on the type and intensity of exercise you do and will determine the fuel that is most appropriate for you.

ATP must be continuously generated during exercise since it is not stored in your body. Nutrients in your body are converted to ATP via four different energy systems. Which nutrients are used depends on the length and intensity of the activity.

1. Phosphagen – this system is used during the first few seconds of maximal effort (i.e. volleyball spike, tennis serve, 50-100 meter sprint).
2. Anaerobic Glycolysis – after the first few seconds of maximal effort, ATP is converted solely from carbohydrates. This energy system is used during activities that are high intensity and short duration (i.e. sprints, weight lifting sets). You will usually reach fatigue based on a build-up of lactic acid which causes physical pain in the muscles making it difficult to continue.
3. Aerobic Glycolysis – requires oxygen to convert nutrients to ATP and can use carbohydrates, proteins or fats).
4. Fatty Acid Oxidation – this energy system is involved for long-distance endurance activities typically lasting longer than 90 minutes. At this point, your body no longer has any carbohydrate stores and must convert fatty acids to ATP in order to continue.

Moderate-to-High Intensity

If you plan to workout at moderate-to-high intensity levels, you need carbohydrates. At higher intensity levels, glucose (derived from carbohydrates) is what your body uses for fuel; your carbohydrate metabolism is more efficient than your fat metabolism at this level. Whether your activity is weight lifting or anaerobic sprints or intervals, you need carbohydrates.

If you are competing in an event lasting longer than one hour or continuing a high-intensity workout, you will likely need to replenish your carbohydrate stores. It is a common misconception that “running out” of carbohydrate stores will force the body to burn fat. Your performance will decline (some people may even be stopped by “hitting a wall”) because your body cannot maintain a higher intensity without having carbohydrates to convert to ATP. Some well-trained individuals can go as long as 2 hours before they need to replenish their body’s carbohydrate stores, but this also depends on how well they have replenished their stores in the days leading up to the event.


Low-to-Moderate Intensity

If you plan to workout for long periods of time at a low intensity, fat can serve as your body’s fuel source. In fact, at lower intensity levels, fat metabolism is more effective than carbohydrate metabolism and can continue being converted to ATP for several days (assuming your body lasts that long).


Where Does Protein Fit In?

Protein functions to build new and repair damaged proteins in your body; it is not primarily used as a fuel source during exercise. However, as you incorporate more intense workouts into your exercise routine, you may need slightly more protein in order to allow your body to repair from the stress of the workouts.


Do I Need to “Carb-Load”?

It’s a common misconception that eating a huge pasta dinner the night before a big event will help your performance. Unless your event is lasting longer than 1-2 hours, carb-loading is probably not necessary. However, maximizing your body’s glycogen stores (stored form of carbohydrate) in the days and weeks leading up to the event can impact your performance. Ideally, you want to begin an event with the maximum amount of glycogen stores. After each workout (particularly after strenuous workouts), you should be replenishing those stores by eating high quality carbohydrates. This is the best way to ensure your glycogen stores are maximized. When you taper your training and rest in the days leading up to longer events, you should be eating high quality carbohydrates. If you haven’t done this, then “loading up” the night before won’t do you much good.

Got "B"?

With the weather changing into that awesome Philadelphia Fall feeling and The Phillies bringing us into an exciting October of possibilities, it also reminds me that the sun filled evenings of summer to a break to regenerate for the spring, as do we. However, as we slip into out autumnal and winter habits;physical, dietary,etc..., many of us experience a mood shift from the early dark sky. Eventhough it will start getting lighter on December 21st(just around the corner, it seems to stay dark early through February and March. So, what do we do with this seasonal affect we feel? A lot of people seek out anti-depressants from their primary physicians. Unless you are suffering from severe clinical depression year round, I would hold off taking prescription medication for a season problem. Instead, check your diet. Are you getting enough B vitamin? Vitamins play an important role in preventing a reversing the ill effects of anxiety and depression. Neurotransmitters that are responsible for keeping us emotionally balance are very dependent on the right amount of B vitamins. B1,2,3,12 and folic acid are paramount to the proper function of neurotransmitters. Low levels of folic acid have been linked to depression and bipolar disorder. A sore red tongue may be an indicator of folic acid deficiency.Natural sources of B can be found in brewer's yeast, sunflower seeds, soy beans, walnuts, lentls, lima beans(yuk) hazelnuts, brown rice, avocado(yeah)and many other common foods. You can also purchase a great B supplment at Triune. I take it daily, myself, the New Chapter B Complex. So enjoy the playoffs, the color change of the leaves and the awesome breezes as the earth rotates and tilts on it axis to give us a great fall and winter filled with having all your expectations met, whatever they are.

Core/Functional Training

If people are not active in sports or physical education (in other words doing something that challenges their stability and ability of muscles to react), they start to lose balance at the age of 15 or 16.

After the age of 70, nearly 85% of people die from complications due to breaking their hip.

If those aren’t reason enough to incorporate core and functional training into your exercise program, perhaps learning more will convince you.

What is Functional Training?

Functional training is defined as “activity that trains movement” and includes: balance training, stabilization training, core training, and dynamic movement training. The result of functional training is agility – improved reactionary forces where your body has the ability to compensate for changes in your center of gravity and can move quickly and efficiently. In other words, if you’re falling or suddenly caught off guard, your body is trained to react quickly, meaning you are less prone to injury. Exercises promoting core strength and stability improve or maintain posture and alignment as well as challenging balance and equilibrium.

Core training is different than just training your abdominals. Although the abdominals are an important part of your core musculature, true core training is amore integrated approach; it combines strength, balance, agility, and flexibility of the muscles that control the entire trunk and spine. Regular conditioning of the core muscles is essential to prevent injuries, correct posture, and making you more efficient with all that you do. Core training is about QUALITY of the movement, not quantity!

Why are Functional Exercises Important?

There are many reasons why functional exercises are important; here are some of the primary reasons:

They promote maintenance and improvement in Active Daily Living tasks
They promote spinal health and longevity
They mimic motor patterns that translate into daily tasks, recreational sports, and work activities.
Traditionally, when people exercise, they are working on “cosmetic fitness” – exercising to look good and working on surface muscles or those that we see. The problem with this is that it doesn’t help you in daily tasks. How often do you hear that someone hurt themselves reaching to the back seat of their car, turning quickly, or bending down quickly to pick up something? These are daily living tasks; therefore, it makes sense to train the muscles doing similar movements. You aren’t lying down most of the day doing crunches, yet your abdominal muscles are constantly working to stabilize your spine. So why not train them in a way that makes sense (i.e. standing, sitting, twisting)? That’s what core and functional training are about, and there are several methods you can use.
But I LIKE my “Traditional” Exercises; How Can I Make Them More Functional?

Making your regular exercise more functional and beneficial simply requires some basic problem-solving and creativity.

Any exercise that you would normally perform standing on a floor can easily be made functional. Try standing or kneeling on a piece of equipment that challenges your balance; you will force your core muscles to work at the same time and improve balance and stability. And when you recruit more muscles, you also get the added benefit of burning more calories and finishing your workout quicker!
Any exercise that you would normally perform on your hands and knees or on your hands and feet (i.e. push-up) can also become functional. Simply place one or more of your bases of support on something unstable and experience the challenge as you engage your core and stabilizing muscles. For example, place one or both of your hands or feet on one of the pieces of equipment described in this section while doing a push-up; it then becomes a core exercise as well as strengthening your upper body.
Perform two exercises at the same time. Combining actions requires stability, improves coordination, and allows you to more quickly complete your workout. For example, try doing an overhead shoulder press at the same time you do a squat; better yet, do it standing on a piece of balance equipment. Or try doing a standing leg extension while working your biceps or triceps.
Practice basic balance exercises. Try standing on one foot; then progress to closing your eyes at the same time or adding some dynamic movements. When you feel comfortable doing that, perform your “regular” exercises while standing on one leg (i.e. arm exercises, squats).
What if you don’t have any special equipment? The best thing you can do is learn what neutral alignment is and try to maintain it throughout the day with all that you do. Think of drawing your navel in towards your spine like you have a string running from your navel, up your spine, and out the crown of your head. When you do this, you should feel your deep abdominal muscles engage. Your ears should be in line with your shoulders. People often ask “what is the BEST abdominal or core exercise I can do?” It’s simple, learn how to get into neutral alignment; keep your navel drawn in, and maintain it – that is the BEST exercise there is!
If you try to maintain neutral alignment while sitting in your car, there’s a good chance you’ll have to raise your rear-view mirror. This can then be a physical cue for you; rather than adjusting your mirror, adjust your body! If you find that you slouch during the day, get yourself into neutral alignment and then tie a string around your torso, directly on your skin just over your navel; have it snug enough that you don’t really feel it when you’re in proper alignment. If you let your navel go or lose your neutral alignment, you will have that physical reminder when the string presses into your skin (for best results, use an “uncomfortable” material like curling ribbon or a rough-textured rope). No one will know you’re wearing the string but you, and you just might find your posture improving!

Homeopathy: Conditions it Treats

Almost all ailments or conditions are viewed within the profession as being amenable to homeopathic treatment. Homeopathy is best known, however, for its ability to treat chronic ailments. Skin diseases, chronic gastric and intestinal disorders, chronic fatigue syndromes, migraines, asthma, allergic disorders, menstrual complaints, other hormonal disorders, arthritis, psychological disorders, and so on are viewed as being potentially improved by the application of Homeopathy. Gross structural and pathological changes are not viewed as being strongly influenced by Homeopathy.

Homeopathy versus Conventional Medicine

Homeopathy looks at symptoms as a way the body tries to repair itself, whereas conventional medicine sees a symptom as something wrong which must be set right. For example, if you develop a cough, a conventional medicine practitioner may give you ways to suppress the cough (a lozenge, medicine, etc). On the other hand, a homeopath will give you a remedy that will cause a cough in a healthy person, and thus stimulate the ill body to restore itself.

In conventional therapy, the aim often is to control the illness through regular use of medical substances, even if the medication is nothing more than vitamins. If the medication is withdrawn, however, the person returns to illness. There has been no cure. A person who takes a pill for high blood pressure every day is not undergoing a cure but is only controlling the symptoms. Homeopathy's aim is the cure – the complete restoration of health.

Because not all symptoms are alike, homeopaths look for the one substance that will cause similar symptoms in a healthy person. Conventional practitioners, on the other hand, often treat all symptoms alike. To homeopaths, a healthy person is a person who is free on all levels: Physical, emotional, and mental.

Source: National Center for Homeopathy

Decide to Be Healthy, Not Thin

If you add up the number of people unhappy with their bodies, the percentage on a diet, or the billions of dollars spent on diet programs, books, foods and supplements, the figures all show that our society has become obsessed with weight. But if so many Americans are concerned with their weight, how can more people than ever be overweight?

A Desire to Be Slim Can Backfire

Nearly two-thirds of adult Americans are now overweight, increasing their risk of chronic diseases like diabetes and cancer. Nearly one-third is obese.

To solve the obesity epidemic that threatens our health, some health experts argue that we should pay much more attention to our weight. Yet research shows that an obsession with becoming thin, contrary to what you might expect, creates more of a health problem.

When we try to control our eating with external rules, like a fad diet, our obsession and preoccupation with food increases. In America, where food is so widely available around the clock, a fixation with food is a foolproof recipe for overeating.

Better Health Should Be Your Goal

Rather than making weight loss your be-all and end-all goal, focus on choices that improve your health. Hoping for weight loss is okay, but making weight loss the goal almost always guarantees that you will give up healthier eating and more exercising, if those good habits don't bring the desired weight loss.

It's easy to make health your goal. For example, decide that you will lead a less sedentary life - no matter what you look like. Try to walk at least an hour a day. For cancer prevention, the American Institute for Cancer Research (AICR) also recommends that you get an hour a week of vigorous exercise, like tennis.

Some people may need to do more to resist society's pressures than create goals for themselves. The stress and isolation in today's culture cause many to feel "out of balance." Instead of knowing how to nurture themselves and set personal limits, people may choose unhealthy habits like eating, smoking, or excessive shopping to cope.

If you're overwhelmed with stress, try changing how you respond. For example, when you feel under pressure, instead of ordering a pizza and splurging, call a good friend, read a new book, or take a walk.

The Facts About Weight Management brochure from the American Institute for Cancer Research has more tips on living a healthier life. Call AICR at 1-800-843-8114, ext. 111, and ask for your free copy.

Source: Ever Green Ever Healthy Features by the American Institute for Cancer Research, www.aicr.org. Reprinted by permission.