Eat Smart! A bowl a day could keep high blood pressure away
The amount of cereal you eat, specifically whole grain cereal, can significantly reduce the risk of high blood pressure, according to a Physicians Health Study.
The study analyzed data from more than 13,000 male physicians over a 16 year period. None of the men had high blood pressure at the beginning of the study.
The participants were grouped together by how much cereal they ate. The group who did not eat cereal was used as a control.
- The group who ate one or less servings a week saw an 8 percent lower high blood pressure risk
- Those who ate two to six servings a week
saw a 16 percent lower risk - Those who ate seven or more servings a week saw a 25 percent lower risk
Hmmm, may be tomorrow morning you should include a serving of whole grain cereal.
Let Me Count The Ways (I Step)
LaTonya M. Baldwin (Blue Cross Blue Shield of Michigan participant)
When Blue Cross launched their first challenge, I was driven by a crazed desire to get the most steps I could in a day by any means necessary (I blame my coach for feeding my competitive nature). Embarrassed to say it, but I confess I would do some pretty silly and impractical things to boost my numbers like take an extra long walk at night (I know. I’m shaking my head about that one, too). However, while the head was foolish, the rest of my body rebelled. Sore knees and stiff hips forced me to remember the bigger picture which was better health and fitness. How was I going to achieve long-term, better quality life if I were increasing my risk for injury? Mentally I became fatigued, too, and that’s when I remembered why I enjoyed walking in the first place: it was a practical, safe and effective way to get my body moving and clear my head. So today, here’s a short list of the ways I walk and why:
I walk to the grocery store not just because I need something rather because it’s a short, easy walk that gets me moving, earns me steps and puts no stress on my body. I’m not racing or walking a distance that is taxing.
I walk in the neighborhood on early mornings or evenings because I enjoy the solitude. It’s thinking, meditation time that now adds to my step count.
I walk to work and the gym at a pace faster than my neighborhood walks for exercise and getting where I need to be for work or exercise. Adds more steps and my steps earn me aerobic steps.
I walk outside because I love feeling the air on my face and in my lungs. I love the change in scenery and the anticipation of reaching and passing signposts that mark the progress of my walk.
I walk/dance to house music in my living room because it’s fun; I earn steps on my ped and the surface is easy on my feet. I get a workout and aerobic steps without too much impact on my joints.
I walk on the treadmill because I can manage the pace and intensity of my workout and the level surface is consistent, creating less stress on my joints than I would endure on outside surfaces.
I use an aerobic stepper to change my workout intensity and to call on different muscles to keep my exercise challenging and fun.
I walk inside on public walkways because the surface is level and the absence of the elements makes it easier to maintain a good pace and reduce the risk of injury from stepping on uneven surfaces.
I walk outside because I love feeling the air on my face and in my lungs. I love the change in scenery and the anticipation of reaching and passing signposts that mark the progress of my walk.
I walk longer distances because there’s a sense of accomplishment and the euphoria of challenging my body and succeeding.
I walk because I can because I remember when I couldn’t walk, and I’m grateful to have full use of all my limbs. I walk every chance I can.
Any thoughts about how and where you walk?
Be well,
L
Namaste
LaTonya M. Baldwin (Blue Cross Blue Shield of Michigan participant)
It’s early morning on the first day of 2012. Not as early as I had intended to begin my day but that’s okay. One principle I want to practice this year is acceptance: acceptance for what is. And if what is, is not okay, I intend to embrace a thing or situation first and then decide how I will bring about change or adjustment. Metaphysical? I suppose. I believe metaphysical ideals or principles aren’t whimsical notions but practical, effective approaches we can apply to our everyday lives so this year I’m returning to peaceful and loving ways to create the healthy life I want.
Instead of a “No pain, no gain” approach to achieving my walking goals, I intend to accept where I am (current ability and stats) and focus on moving to a new place (increasing my totals and goals) every time I walk. My goal is to do my best every day.
I’m not happy about this extended work day. The temporary change feels like an encroachment on my time. If there is a time to embrace acceptance, it’s now.
The beginning of the year is a busy time at work. The entire month is a blackout month. That means, no time off. It means longer days and higher call volume. For me, it means starting my workday an hour and a half earlier and staying at work an half hour later. I work out in the mornings and I’m a bus commuter. To get to work on time and work out, that means my day will start at 4:30 am. I’m not happy about this extended work day. The temporary change feels like an encroachment on my time. If there is a time to embrace acceptance, it’s now.
My job provides me the means to take care of myself and my family. It means having health care and an opportunity to learn more and gain experiences so I am prepared when the opportunity to move forward in my working life presents itself (or I create it). Do you buy into this idea of metaphysics with me just a bit here?
My employer provides me a fun and rewarding way to improve my health so I accept the change in my schedule. I am prepared for my day beginning at 4:30am. I’ve downloaded new music for my morning rise and meditation. I’ll get in a mini aerobic dance workout before heading to work. I’ve timed how long and how many steps I can get in by walking downtown to another bus stop instead of waiting at my usual stop. By getting off a few stops before my workplace, I can get in a few more steps. I am prepared to make up part of my walking time on my scheduled break. I intend to check in regularly here on the site because staying connected to like-minded folk helps me remain focused and accountable.
All is well.
Namaste,
Eat Smart! Is your mid-morning snack undermining your weight loss?
Eating a morning snack may be hindering your weight loss according to a study at the Fred Hutchinson Cancer Research Center.
The study reported that women dieters who ate snacks between breakfast and lunch lost less weight than those who did not have a mid-morning snack.
Researchers studied 123 overweight or obese women ages 50 to 75 over a 12-month period. Results showed those who ate a mid-morning snack lost 7 percent of their total body weight compared to non-morning snackers who lost 11 percent.
“This finding may not relate necessarily to the time of day one snacks, but rather to the short interval between breakfast and lunch. Mid-morning snacking may be a reflection of recreational or mindless eating habits rather than eating to satisfy hunger,” explained lead researcher Dr. Anne McTiernan.
And, as we all know, mindless eating can result in consuming too many calories. Making a conscious decision to eat a snack, planning your snacks throughout the day, and logging it into your Food Tracker are all ways to help you make sure your food choices are healthy. Better yet, take a 10-minute mid-morning walk instead of a snack. It’s a great way to get in an extra 1,000 steps and burn off calories.
When you do snack, McTiernan suggests limiting snacks to 200 calories and selecting healthier options like low-fat yogurt, string cheese, fresh fruits, non-starchy vegetables, whole grain crackers or a handful of nuts.
The Day After: Setting Goals
LaTonya M. Baldwin (Blue Cross Blue Shield of Michigan participant)
It’s December 26th, the day after Christmas and the day after the madness. Don’t get me wrong; I love the holidays but the season wreaks havoc on my routines and these days, routine helps keep me sane so while I loved spending time with family and friends, I’m ready to resume some daily rituals and habits.
High on my list is stepping.
I’m off work today and I’ve been looking forward to taking time to reflect what has worked for me in terms of walking. Today is about setting new goals and writing them down because committing goals to paper or screen works. I’ve got some stepping I want to achieve and I intend on succeeding. Before I get to my goals for 2012, let me take you back to where I’ve been.
I started tracking my steps on October 11th. Initially, I simply monitored what my normal walking habits would yield me. I’m an organic walker. I walk to the grocer two to three times a week. I walk to my part-time job, I walk to and from the bus stop during the week to get work downtown at Blue Cross Blue Shield in Detroit. I shop locally and typically that means walking to the cleaners or drugstore or picking up carryout. My pre-Walkingspree walks totaled 5-8k steps a day. Once I began wearing my pedometer, I added a daily thirty to forty minute workout walk before work and a twenty to thirty minute walk during lunch. The dedicated walks boosted my total to 10-12k. I am competitive so 12k just wasn’t going to satisfy me. Every week, I set goals either to increase my total number of steps or my total aerobic steps. I watched the leader board and asked top steppers what activities and routines they recommended I do to get the most steps out of my walks and workouts.
Over eight weeks, I increased my steps from a 10k daily average to 26k. My highest single day is 32k.
Then the holidays rolled in and my averages plummeted. Change in work schedule and demands on my time lead to fatigue and lack of focus. Sadly, I’ve dropped to 15k a day. But the holidays are over for me, and I’m ready for 2012 now. I’m not waiting for January 1. Today begins my own personal challenge to recapture and surpass my 26k average. 30K, here I come.
Post-Holiday Game Plan
Work Week
1) 30-40 minutes morning walk (4-5k)
2) Lunch walk 20-35 minutes (2.65-4k)
3) Workout walk/cycle/dance 35-50minutes (3.5-5.5k)
I don’t have the average for steps I rack up during my evening work shifts but with these dedicated walks, I previously averaged 18k-22k steps a day. I walk everywhere. I don’t drive. With added longer walks and extended workout sessions on the weekend, I should hit 26k at least three days a week. My goal is to hit 26k by January 21. I now have a journal to record total steps for individual walks. As I record my other walk totals, I’ll share how I’m reaching my goals.
The tool that really kept me focused and motivated is the online setting goals/activity tracker. Every day, I uploaded my numbers and I checked to see if I was hitting goal. Every week, I set new goals, increasing my totals by a couple of thousand steps or increasing my mile goals by a mile or two. I plan on doing this again faithfully. Call me weird but it’s a real boost to see the blue bar tipping over my goal line. Having a record of my activity has been one of the biggest factors in keeping me moving.
What about you, do you have goals and a plan for 2012?
Be well,
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