Wednesday, March 24, 2010

Gorgeous Weather for a Hike

The weather here in Phoenix, Arizona is, as you know, gorgeous this time of year. My friend and I and our dogs hiked the Ringtail Trail and the Sunset Trail making a big loop of about 5 miles. This trail is east of Scottsdale off of Shea and 124th St. There are restrooms at the trail head as well as biodegradable dog poop bags. You will also find a huge trail map and info. Happy trails!

Tuesday, March 23, 2010

Perils of plastics?

Perils of plastics? Survey of risks to human health and the environment
"Today, plastics accumulate in garbage dumps and landfills and are sullying the world's oceans in ever-greater quantity. And plastics and their additives aren't just around us, they are inside virtually every one of us -- present in our blood and urine in measureable amounts, ingested with the food we eat, the water we drink and from other sources.
What are the overall effects of the plastics we unwittingly ingest? The literature Halden surveyed is ambiguous on this point, despite more than half a century of study. Part of the difficulty lies in the absence of good controls for studying health outcomes, as plastic exposure is a global phenomenon, and finding unexposed subjects for comparison is nearly impossible. It is known however that health effects vary depending on who is exposed -- and when. Infants and pregnant or nursing mothers are at heightened risk for toxic exposure or passage of BPA and additives like DEHP.
This January, the FDA announced an important reversal of its 2008 claims regarding the safety of bisphenol-A, expressing new concern about "potential effects of BPA on the brain, behavior and prostate gland of fetuses, infants and children," and pledging to collaborate with other federal health agencies to reevaluate the chemical's safety." From

What's Your Excuse Now?

Can't seem to fit in exercise into your day or week? Bored with your current routine? Add in some interval training and your body will become more efficient in a shorter period of time while burning more calories! Read more:

Did You Say An Hour?

To maintain healthy weight older women should exercise an hour a day...use this link to read more on this 13 year study. (Add in a few of the above interval training sessions)

Friday, March 5, 2010

Thursday, March 4, 2010

BMI Calculator

To find out your BMI (Body Mass Index) go to enter your height, weight, age, etc. and click on 'calculate'. This tool will also calculate your RMR (resting metabolic rate), target heart rate zones, and suggested caloric intake specific to your fitness goals.

America's Most Obese Metropolitan Areas

WebMD Health News
By Bill Hendrick/Reviewed by Louise Chang, MD

March 3, 2010 -- A ranking of No. 1 -- or being in the Top 10 -- isn't always something to crow about.

The latest Gallup-Healthways Well-Being Index lists the 10 most obese metropolitan areas in the U.S. and finds that adult obesity rates in each are significantly greater than the national average of 26.5%.

Here's a list of the 10 most obese metro areas, with those ranking highest having the greatest obesity rates.

  1. (tie) Montgomery, Ala., and Stockton, Calif.: 34.6%
  2. Visalia/Porterville, Calif.: 34.1%
  3. York/Hanover, Pa.: 34%
  4. Flint, Mich.: 33.9%
  5. McAllen/Edinburg/Mission, Texas: 33.7%
  6. Bakersfield, Calif.: 33.6%
  7. (tie) Lynchburg, Va., and Huntington/Ashland, West Va., Ky., Ohio: 33%
  8. Kingsport/Bristol, Tenn., Va.: 32.9%

Tuesday, March 2, 2010

Eating Less And Running More = Hibernation?

Eating less and running more and more doesn't work. (Who knew?)

"The more you exercise and the less you eat, the more likely your body is to hibernate. That is, you'll conserve calories and thwart your efforts to lose fat. The better bet is to exercise reasonably and to increase your food intake early in the day to fuel your training. Eat breakfast, lunch and an afternoon snack. Then eat lightly for dinner and afterward." -- "The Runner's World Complete Book of Running, edited by Amby Burfoot.


Vitamin D

A friend forwarded this e-mail to me from Physician Skin Solutions at Arrowhead in Arizona:

Vitamin D is naturally produced in human skin when exposed to sun light. The active form of vitamin D in the body plays an important role in the maintenance of many organ systems. One of the primary things we associate this vitamin with is the mineralization of bones and keeping bones healthy. Vitamin D has other roles in human health, including modulation of neuromuscular and immune function and reduction of inflammation.
Insufficient Vitamin D is linked to virtually all age related disorders, including cancers, heart disease, vascular disease, and inflammatory conditions. There is a direct correlation with increased age and decreased serum levels of vitamin D. If you intend to live an active lifestyle and wish to join the fight in warding off disease then vitamin D should be a part of your arsenal.

Overall Benefits
High levels of Vitamin D report fewer viral infections (such as colds and flu viruses)
Children also demonstrate this resistance to such winter infections, when their serum vitamin D levels are high in comparison to those with low levels.
Scientists believe reduced vitamin D levels in the winter months are a major contributing factor in the increased infectious disease cases during this time. Study after study seems to support that as serum levels of Vitamin D increased the incidence of upper respiratory infections drastically decreased, in both children and adults. Vitamin D down-regulates the production of inflammatory agents in the body that lead to serious complications with flu viruses and aging joints, arteries, and nerves.

salmonOther Natural sources:
Fish liver oils, such as cod liver oil, 1 Tsp (15 ml) provides 1360 IU
Herring, 85 g (3 oz) provides 1383 IU
Catfish, 85 g (3 oz) provides 425 IU
Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
Mackerel, cooked, 100 g (3.5 oz]), 345 IU
Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
Tuna, canned in oil, 85 g (3 oz), 200 IU
Eel, cooked, 100 g (3.5 oz), 200 IU
Whole egg provides 20 IU

A blood test is available through PSS to assess your current levels of the metabolically active form of vitamin D, 25-hydroxyvitamin D.

For more information go to:

Monday, March 1, 2010

Eat Well Guide :: Local, Sustainable, Organic Food

This is a great site that I am following on Twitter. You can enter your zip code to find local restaurants, farmers markets, and Co-ops.
Eat Well Guide :: Local, Sustainable, Organic Food


Boost Your Immune System With These 8

If you want to help support a healthy immune system, be sure your diet includes plenty of natural vitamin C. This powerful antioxidant plays a central role in the repair and regeneration of tissues, and helps protect cells throughout the body. Good food sources of vitamin C that are abundant and can be enjoyed all year long include:

  1. Broccoli
  2. Cantaloupe
  3. Kiwi
  4. Oranges
  5. Peppers
  6. Pineapple
  7. Pink grapefruit
  8. Strawberries

Although supplemental vitamin C is available in many forms, [Dr.Weil] suggests using a simple vitamin C supplement derived from d-glucose, taken with a meal to prevent stomach upset.

Visit: for more great info.

Myth About Women

Also from Live Science: A myth about women:

Myth: Women and men need equal sleep.

Tossing and turning not only causes women more psychological distress, it also raises their insulin and inflammation levels -- risk factors for compromised health, found a 2008 study of 210 people led by Edward Suarez at Duke University.

A study of more than 6,000 participants, led by researchers at the University of Warwick in 2007, found that women who slept five or less hours a night were twice as likely to suffer from hypertension than women who slept for seven or more hours. Among men, there was no such relationship. Sleeping Beauty may be better off waking up on her own watch.