Saturday, 7 May 2011
How much do you know about what makes up a healthy lifestyle? Here's a pop quiz.
1. How do you define working out?
a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.
2. How do you define good nutrition?
a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.
From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
Tripping Over Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."
Try the Stealth Health Approach
Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
To Improve Nutrition:
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.
a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.
2. How do you define good nutrition?
a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.
From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
Tripping Over Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."
Try the Stealth Health Approach
Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
To Improve Nutrition:
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.
Friday, 6 May 2011
Thursday, 5 May 2011
Monday, 2 May 2011
Welcome to Wellness
NEW CONTENT! |
| Good Health Is Real Wealth - Issue No. 17 ( in: Infoletters ) |
 Is Continuously Compromising Making You Sick?By Annabel Fisher Are you making yourself sick because you can’t say “No”? When I was giving an interview recently, I talked about how setting healthy boundaries can prevent long-term physical pain and illness. I’ve considered this a lot lately, because it seems that most of the work I do with clients is based around feeling safe enough to set boundaries and avoid compromise.... |
| Wearing Natural Fabrics Promotes Health ( in: Jini Patel Thompson ) |
 |
| The Miracle of Milk - Raw Milk Diet by Bernarr Macfadden ( in: Ebooks and Reports) |
 The Miracle of Milk: How To Use The Raw Milk Diet Scientifically At Home, was written by Bernarr Macfadden in 1923 and gives you detailed instructions on how to use raw milk to provide your own healing spa... |
| Topical Fluoride To Prevent Dental Decay ( in: Ebooks and Reports) |
 Jini Patel Thompson investigates the difference between ingested fluoride (supplements, fluoridated water) and topically applied fluoride (toothpaste, mouthwash). Can it be that one is toxic, but the other beneficial? |
| Good Health Is Real Wealth - Issue No. 16 ( in: Infoletters ) |
 Before You Click SEND…By Jini Patel Thompson As the Internet and email become (or already are!) a primary method of communication, corporate and political lobbying groups are getting VERY smart in using tactics to misinform and manipulate people. In fact, they are tricking us into spreading their propaganda via email to our friends! Here is a great example of this: This email was spread virally among friends of an older age group. You can see how it’s specifically written to target the baby-boomer generation: |
| More Healthy Weight Gain & Treat Recipes ( in: Jini Patel Thompson ) |
 I shared my own personal recipes that I use for my family and especially for my kids (aged 4, 7, and 10) – so that they are actually eating nutrients when they think they’re getting a “treat”. Well, I got many emails from people who loved them and asked for more. So here you go, more treat recipes (regular and gluten-free varieties) and a savoury one as well. |
| Stricture Healing Protocol ( in: Jini Patel Thompson ) |
 Strictures are usually the result of an overgrowth of bad bacteria in the intestines, which causes repeated infection, inflammation and scarring. Thus it is REALLY important to eliminate the pathogens using Jini’s Wild Oregano Oil Protocol and very high dose probiotics. |
| HEALTHY FOD FOR CATS & DOGS ( in: Jini Patel Thompson ) |
 Is this how dogs and cats eat in the wild? Is this their native diet? Uh… no. As with all other animals, a natural diet for a dog or a cat consists entirely of raw food. If they were living in the wild, they would be consuming birds, insects, rodents, snakes, etc. and the vegetables they would ingest would be what was contained in the stomach of their prey. As Pat McKay writes in her book, Reigning Cats & Dogs: |
| Before You Click SEND... ( in: Jini Patel Thompson ) |
 Here is a great example of this: This email was spread virally among friends of an older age group. You can see how it’s specifically written to target the baby-boomer generation: |
| Probiotic Dosing For Normal People ( in: Podcasts ) |
| Should "normal" people also take probiotics? What about prebiotics? And should you take probiotics during and after a course of antibiotics? |
| The Radiation Poisoning Of America - WiFi and Cellphones ( in: Ebooks and Reports) |
| Hear stories from people working in wireless industries, or near clusters of cell towers, plus scientific data on why you need to limit your radiation exposure from cellphones, cordless phones and wireless computers... |
| WiFi & Cellphone Radiation - Problems & Solutions ( in: Teleseminars ) |
| Sep 11, 2010 |
| Jini Patel Thompson interviews Dr. Magda Havas and cuts through the hype and misinformation to find out what is actually safe or not safe in the realm of electromagnetic radiation - cell phones, wireless computers, power lines, etc. And what you can do to protect yourself and your children... |
| Fecal Infusion Bacteriotherapy ( in: Teleseminars ) |
| Have you ever considered injecting healthy stool into your rectum to improve your gut flora? Bianca James of the Sydney Colon Clinic worked with GI Dr. Thomas J. Borody to develop the very first fecal infusion protocol... |
| Good Health Is Real Wealth - Issue No. 15 ( in: Infoletters ) |
 How To Make & Use Diluted Wild Oregano OilBy Jini Patel Thompson If you’re like me and you have kids, then you may find yourself having to frequently make up batches of diluted wild oregano oil – for one reason or another. So, to start with, let’s get really clear about what I mean when I say, “diluted” wild oregano oil. All commercial ... |
| How To Make & Use Diluted Wild Oregano Oil ( in: Jini Patel Thompson ) |
 So, to start with, let’s get really clear about what I mean when I say, “diluted” wild oregano oil. All commercial wild oregano oil (like Joy Of The Mountains or NAHS brand) are already diluted in a carrier oil like olive oil. This is because you cannot use essential oil of oregano directly on the skin – it must always be diluted before use. So the commercial brands are usually already diluted with 3 parts olive oil to 1 part essential oregano oil. |
| Natural Teeth Whitening ( in: Jini Patel Thompson ) |
 A child's deciduous teeth are generally whiter than the adult teeth that follow. Then, as a person ages the adult teeth often become darker due to changes in the mineral structure of the tooth, as the enamel becomes less porous. Teeth can also become stained by bacterial pigments, foodstuffs and tobacco. Certain antibiotic medications (like tetracycline) can also lead to teeth stains or a reduction in the brilliance of the enamel. |
| Food-Based Probiotics: Yogurt & Yogurt Cheese ( in: Jini Patel Thompson ) |
 The majority of food historians believe that in between developing pottery skills, surviving predators and cultivating the first farm communities, the Neolithic peoples of Central Asia discovered fermented milk products. Since there was no refrigeration, fermented milk products were part of nearly every culture. Depending on the climate, type of bacteria in the air and how long the milk had been fermenting, results could be highly beneficial or highly toxic. |
| Food-Based Probiotics: Lacto-Fermented Mayonnaise ( in: Jini Patel Thompson ) |
 When you have a high nutrient mayonnaise composed of good, bio-available fats, you'll start using it everywhere – dips, sauces, sandwiches, salads, etc. |
| Surgical Adhesions & Bowel Obstructions ( in: Ebooks and Reports) |
| Download this informative and inspirational chapter from a book by Larry & Belinda Wurn, founders of www.clearpassage.com about their revolutionary, hands-on technique for literally dissolving the tough collagen cross-fibers that make up strictures, scar tissue, adhesions, etc. - providing a fantastic alternative to surgery... |
| Nanoparticle Minerals with Jim Haszinger ( in: Teleseminars ) |
| Find out how to use nanoparticle-sized minerals to increase absorption and improve your health in myriad ways. We also discuss how to re-set fermentation in the gut so that it wipes out viruses, yeast and bad bacteria.... |
| Bates Natural Vision Method ( in: Ebooks and Reports) |
 Improve your eyesight to the point where you no longer have to wear glasses, using entirely natural methods... |
| Good Health Is Real Wealth - Issue No. 14 ( in: Infoletters ) |
 Taking StockBy Nicole Paull The year and a half or so when I was ill, for all its unpleasantness, was a time of great learning and growth. Enough good things came out of it that had I the option, I wouldn’t choose NOT to have gone through that difficult period. |
| All About Elemental Diets ( in: Teleseminars ) |
| Get all the inside info on different types of elemental diets, including The IBD Remission Diet, half elemental diet, semi-elemental diet, etc... |
| Good Health Is Real Wealth - Issue No. 13 ( in: Infoletters ) |
 Healthy Breasts for LifeBy Michelle Hancock When Barbra Edwards found a lump in her breast, she made a notation at the bottom of her grocery list: check with doctor. “Like it wasn’t even important,” she recalls of the experience from five years ago. “None of us believe we’re going to get cancer. I certainly didn’t.”… |
| The Pysiomedical Dispensatory - Herbal Medicine Book - By William Cook MD ( in: Ebooks and Reports) |
| If you want to a great guidebook to the uses and potencies of different herbs, or, you want to find out how to make a tincture or a suppository out of a certain plant - this is the book for you. This book is truly set apart by the author's comprehensive and PRACTICAL understanding of all the herbs - he is someone who has actually used and prepared these herbs himself. |
| Acid/Alkaline pH Body Balance with Maraline Krey ( in: Teleseminars ) |
| Find out all the things we can easily and simply add to our daily lives to improve our pH body balance. We also be get into some meatier issues like nanoparticle minerals vs. normal or colloidal minerals. And protocols that work for children or chronically ill people. |
| Good Health Is Real Wealth - Issue No. 12 ( in: Infoletters ) |
 Saving Money on FoodBy Debbie Sarfati, HHC One of the biggest topics my clients are asking about these days is how to save money when they're food shopping, without sacrificing good nutrition. In this month's article, I have put together some tips and strategies to save money on your grocery bill while still eating healthfully.... |
| EFT for Fertility & Pregnancy Issues with Aileen Nobles ( in: Teleseminars ) |
| If you've been having difficulty getting pregnant, or carrying to term, or maybe you're scared that your body is not strong and healthy enough to have a baby - then this is the teleseminar for you! |
| Chronic Illness & Hormone Imbalance with Dr. Wendy Ellis ND ( in: Teleseminars ) |
What are the signs and symptoms to look for that indicate your hormones are unbalanced? How do your hormones and glandular function affect your gut? And how can you get treatment... |
| Colonoscopy Dangers ( in: Ebooks and Reports) |
| Jun 18, 2009 |
 The next time your doctor suggests you have another colonoscopy done, first take the time to really weigh up the risks versus the possible benefits. This report is going to outline only the most prevalent risks that are present with every colonoscopy. I'm not going to get into rare risks here, like intestinal perforation, just those that may occur through routine procedures. |
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