Move Smart! 15 minutes a day of brisk walking may add 3 years to your life
A recent study showed that as little as 15 minutes of brisk walking a day can reduce your risk of cancer and add about three years to your life.
Taiwanese researchers studied more than 400,000 participants from 1996 to 2008. The participants were assigned to one of five categories according their exercise activity levels: inactive, low, medium, high or very high.
More than half of the participants were classified as inactive and 22 percent as low activity.
When compared to the inactive group, the low-exercise group– those who averaged 15 minutes of moderate-activity a day like brisk walking — reduced their risk of cancer by 10 percent, risk of heart disease by 20 percent and their life expectancy was three years longer.
Researchers also found that every additional 15 minutes of exercise further reduced the risk of death by an additional 4 percent and lowered the risk for cancer by 1 percent. Mortality risk was reduced by as much as 40 percent for those in the very high activity group. However, no additional benefit was gained when exercising more than 100 minutes a day.
These results were true for both men and women and all age groups, including those at risk for heart disease, diabetes and high blood pressure.This is encouraging news for people who are inactive or hesitant about starting a walking program. Walking, no matter how small, can have a huge impact on your health.
Asparagus – a super food
April and May are peak season for asparagus which come in green, white and purple varieties. It is one of the most well-balanced vegetables around, loaded with nutrients, antioxidants and detoxification agents.
Asparagus has no cholesterol or fat, is low in sodium, and only 20 calories per five-ounce serving. It takes more calories to digest asparagus than it contains.
Along with fiber, asparagus contains vitamins A, C, B1, B2, B5, B6, B9, fiber, folic acid, glutathione, phosphorus, potassium, thiamin and zinc. It breaks down carcinogens and other harmful free radicals, has anti-aging benefits, helps slow cognitive impairment and it is a natural diuretic.
Select spears with tight buds, and straight, uniform stalks for even cooking. Store spears in a couple of inches of water in the refrigerator. When preparing, clean it thoroughly in a bath of water to get out any sand, trim about a half inch off the ends.
Preparing asparagus is quick when you roast, grill, steam or stir-fry it. These fast cook methods help retain its nutritional content and antioxidant properties.
How to use Fruits and Vegetables to help manage your weight
Learn about fruits and vegetables and their role in your weight management plan. This publication will provide tips to cut calories by substituting fruits and vegetables are included with meal-by-meal examples. You will also find snack ideas that are 100 calories or less. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan.
Walk your way to happiness
March is National Optimism Month so be positive, and check your negative thoughts at the door.
A study published in the Journal of Sport & Exercise Psychology reported active people are notably more optimistic and less pessimistic than inactive people. And walking is one of the best ways to improve your attitude.
Just 25 minutes of walking has been shown to improve mood, reduce stress and create energy.
But what if you just do not feel like walking? Maybe one of these tips will help get you started down your road to happiness.
Getting started is the hardest part, so get it over quickly.
- Getting started is the hardest part, so get it over quickly.
- Check your pedometer, it may inspire you.
- Put on some tunes, it may put you in the mood and drowned out your excuses.
- Schedule your exercise time, and keep that appointment.
- Tell yourself you’ll walk 1,000 steps, just 10 minutes. Bet you find yourself walking farther.
- Make a deal with yourself, no American Idol until you’ve walked 6,000 steps.
- Guilt yourself. Remember those last five pounds you lost? You don’t want them to come back, do you?
- Change it up, maybe a walk around the mall or a different track is all it takes.
- Call your buddy!
- Better yet, what would you tell your buddy if they called you with the same problem? Now do that!
Eating more fruits and vegetables
Improving eating habits can be as simple as including plenty of color to your plate, according to the American Dietetic Association. And the National Nutrition Month’s theme, “Eat Right with Color,” is perfect for learning about the benefits of fruits and vegetables.
Each week this month we’re featuring a MyPyramid food groups which include grains, vegetables, fruits, oils, milk, plus meat and beans. These guidelines, published by the USDA, are a good platform for healthy eating. And by tackling each group individually, you may find it easier to work them into your daily menus. Onto this week’s focus:
FRUITS AND VEGETABLES
THE BASICS:
Fruits and vegetables are edible plants that can be eaten raw, cooked or dried. Increasing the amount of fruits and vegetables in your food plan results in weight loss and fights chronic diseases.
RECOMMENDED SERVINGS:
Guidelines suggest women should eat 1.5-2 cups of fruit and 2-2.5 cups of vegetables. Men should eat 2 cups of fruits, and 2.5-3 cups of vegetables. Bottomline: Aim for five 1-cup servings a day.
THE RESEARCH:
A variety of fruits and vegetables protect you from a variety of health risks, and their color provides a key associated to these benefits. Try to eat some of these at least once a week:
Green produce promotes healthy vision and may reduce cancer risks. Choose avocados, apples, grapes, honeydew, melons, kiwi, limes, artichokes, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach.
Orange and deep yellow promotes healthy vision, immunity, and may reduce cancer risks. Choose apricots, cantaloupe, grapefruits, mangos, papayas, peaches, pineapples, carrots, yellow peppers, yellow corn and sweet potatoes.
Purple and blue has anti-aging benefits and may help with memory, urinary tract health and may reduce cancer risks. Choose blackberries, blueberries, plums, raisins, eggplant, purple cabbage and purple-fleshed potatoes.
Red helps maintain a healthy heart, vision, immunity and may reduce cancer risks. Choose cherries, cranberries, pomegranate, red/pink grapefruit, red grapes, watermelon, beets, red onions, red peppers, rhubarb and tomatoes.
White, tan and brown contain nutrients that promote heart health and may reduce cancer risks. Choose bananas, brown pears, dates, white peaches, cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potatoes and white corn.
QUICK TIPS:
- Buy in season, when flavors are at their peak and produce costs less.
- Buy pre-cut packages of fruits or vegetables for snacks, instead of chips or candy.
- Keep a bowl of fruit in sight, or wherever you go first to find a snack. If you see them, you will eat them.
- Add fruit to food you already eat, like cereal, oatmeal, pancakes, yogurt and salads.
- Add veggies to food you already eat, like pasta dishes, canned soups, frozen pizza.
- Shred carrots or zucchini into meatloaf, quick bread, muffins.
- Use chunky salsa instead of thick, creamy snack dips.
- Dip fruit in yogurt, low calorie pudding, peanut butter.
- Dip veggies in salsa or low calorie dressings.
- Fill half your dinner plate with vegetables.
- Include a green salad with your dinner every night.
American Diabetes Month
As you know from our previous Move Smart! message to members, November is American Diabetes Month®. This year’s message is a direct message to Stop Diabetes! From the American Diabetes website:
- 24 million children and adults in the United States live with diabetes
- 57 million Americans are at risk for type 2 diabetes
- 1 out of every 3 children born today will face a future with diabetes if current trends continue.
If you missed it in the Move Smart! message, we’re providing it here again: WalkingSpree has provided 30 Days to Stop Diabetes. For Diabetes Awareness Month, you can download WalkingSpree’s Diabetes Awareness calendar with walking tips for posting in your workplace or on your fridge as a reminder of the importance of every step you take. We’ve also provided you with a one week 1500 calorie Diabetic friendly meal plan that you can use in the Food Tracker.
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