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Memory Walks

BY: SportsFan - 02/25/2014 | 01:37 PM

[Written by Peter Nielsen].
 
Do your brain a favor … make walking a part of your regular routine! Evidence that regular walking benefits brain health continues to pile up. If you’re not a walker, this should convince you to start!
 
A recent study from The Beckman Institute at the University of Illinois involving 120 sedentary people aged 55-80 found that walking increased the size of the hippocampus, a critical area of the brain for new learning and creating long-term memories. Participants of the study had not engaged in more than 30 minutes of daily exercise in the six months before of the study; they then took part in exercise groups for a year. Half of the participants walked three days a week, starting out 10 minutes per day and increasing to 40 minutes per day as their fitness levels improved. The other half did stretching and toning exercises for the same amount of time.
 
Participants were assessed at the start of the study, at six months into the study, and at the end of the year for spatial memory, fitness levels, and levels of a brain-derived neurotrophic factor (BDNF), an essential fuel for the growth of new neurons in the brain. They were also given brain scans to track physical changes.
 
The assessments showed that fitness levels for the walking group improved more than in the stretching and toning group. The walking group also had an increase in the size of the hippocampus. Spatial memory and levels of BDNF increased in both groups, but only the walking group was found to have increased the size of the hippocampus. Studies have shown that had the participants continued to be inactive for the year, their hippocampus would have shrunk by one to two per cent, while walking just three times a week boosted their memory and increased the size of their hippocampus.
 
While this study concentrated on walking, it is believed that any aerobic activity could offer the same benefits. If you can’t get out for a walk due to weather conditions try walking on a treadmill.
 
If a knee injuries get in the way of your walking routine, try weight-lifting. A study conducted by scientists at the University of British Columbia focused on women ages 70 to 80 with mild cognitive impairment. They found that after six months of exercise, either walking or weight training, the women performed better performance on cognitive tests than they had before. It is interesting that while both exercise groups improved almost equally on tests of spatial memory, the women who had walked showed greater gains in verbal memory than the women who had lifted weights.
 
So get out there and walk … you’ll build strength and memories!
 
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Recharge While You Sleep

BY: SportsFan - 02/18/2014 | 02:02 PM

[Written by Peter Nielsen].
 
It’s not surprising that eighty percent of Americans suffer from long-term lack of sleep. When faced with overwork, stress, and tight schedules, sleep is often the first victim of the time budget. Be careful, the results can be harmful to long-term health and reduce your ability to manage day-to-day tasks!
 
New research from the University of Rochester’s medical school shines a new light on the vital role sleep plays in our overall well-being. This research, recently published in the journal Science, found that sleep plays an important role in our brain’s physiological maintenance. Simply put, it cleans out the trash that has accumulated during the day.
 
Our brains do not use the lymphatic system – the body’s waste removal method. It maintains it’s own system that works with the brain’s blood circulation system and uses cerebral spinal fluid to wash away waste. Additionally, study of mice shows that the brain’s cells shrink during sleep by as much as 60 percent, allowing cerebral spinal fluid flow easily between the cells and flush away waste. This leads researchers to believe that the brain probably has two functional states – processing information while we are awake and cleaning away the material that neurons generate during their normal activity while sleeping.
 
‘Giving your brain time to clean up’ may not spur you to improve your sleep habits, but there are plenty of proven benefits to a healthy sleep routine.
 
• Sharper Memory: Lack of sleep disturbs a person’s ability to focus, learn and consolidate a memory, making it difficult for that information to be recalled at a future date.
 
• Longer Lifespan: According to an article published in the journal SLEEP, researchers studied 21,000 twins for 22 years and found that if people slept less than 7 hours a night or more than 8 hours a night, they had an increased risk of death.
 
• Lower Inflammation Risks: Researchers surveyed 525 middle-aged adults and found that those who reported six or fewer hours of sleep had higher levels of inflammatory markers. C-reactive protein levels were approximately 25 percent higher than adults who slept between six and nine hours.
 
• Improved Performance: A study from Stanford University found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina.
 
• Help Maintaining a Healthy Weight: The Nurses’ Health Study followed roughly 60,000 women for 16 years. At the beginning of the study, all of the women were healthy, and none were obese. After 16 years, women who slept 5 hours or less per night had a 15 percent higher risk of becoming obese and had 30 percent higher risk of gaining 30 pounds over the course of the study compared to women who slept at least 7 hours each night.
 
Let your brain get to work on it’s other job … and get a good night’s sleep!

 
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Cold Weather Workout Tips

BY: SportsFan - 02/11/2014 | 01:13 PM

[Written by Peter Nielsen].
 
It’s been an unusually cold winter, which can wreak havoc on your workout schedule! Don’t give up. That winter weight gain isn’t all tied to eating more or lack of exercise. New research shows how important exercise is … especially in the winter. In this study, researchers from the University of Colorado followed a group of twelve women and six men in both summer and winter. They discovered that their production of ATLPL (Adipose Tissue Lipoprotein Lipase), the chemical that promotes fat storage, almost doubles during the winter and dropped during the summer. They also found that the increase of muscle enzymes gained from exercising can help to counter the increase of ATLPL, and help the battle against those extra winter pounds.
 
Winter workouts carry their own dangers, here are a few tips to protect you on the coldest days.
 
• Wear layers. Insulate yourself against the wind and cold with a layered barrier rather than a single, bulky garment. The first layer that’s directly touching your skin should be a lightweight synthetic or polyester material. It will dry quickly and wick away moisture. The second layer should be wool or polyester fleece. The outermost layer — worn in the rain, snow, or wind — should be lighter weight and water-repellent to help you stay dry.
 
• Keep your head covered. It is believed that between 50 and 70 percent of body heat is lost when your head is unprotected in cold weather. Wearing a hat can help your body retain heat.
 
• Protect your feet and hands. Keeping hands and feet warm is vital. Your body concentrates on keeping your internal organs warm in cold weather. Gloves also help prevent skin damage and frostbite. To keep your feet warm, make sure your torso is properly insulated and keep feet dry with winter athletic socks that have an inner layer that moves moisture away from the skin to an outer absorbent layer.
 
• Wear a face mask or scarf in frigid temperatures. A loose layer over your nose and mouth can warm cold air before you inhale and protect your lungs.
 
• Drink Water. You don’t feel as sweaty as you do in the summer, but water is just as important in winter months. It even keeps you warm by helping the body retain heat!
 
• In extreme cold, which we’ve seen this winter, move your workout indoors to the gym. Can’t make it to the gym? Develop a workout regimen you can do at home, take the stairs at work or speed walk through the mall!
 
• Finally, consider some traditional warming foods. Ancient Chinese medicine advised adding fresh ginger, garlic and cayenne to your food as a way to boost the immune system! Eucalyptus and juniper also stimulate the circulation and help protect the immune system.
 
It may seem more difficult to exercise when the weather gets cold and days seem shorter, but it’s important to work against the natural increase in fat storage that occurs during the winter months!
 
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Take a Vacation from the Winter Blues

BY: SportsFan - 02/04/2014 | 12:49 PM

 
Winter is almost here. That means staying in and waiting for spring — right? Not at all! There are plenty of activities you can do in the winter, no matter where you live. You can even plan a getaway to one of the many winter sports resorts in the United States.
 
From coast to coast, you can find a resort for yourself or your family to satisfy all your winter sports desires. Those traveling to the West Coast, Midwest and northeastern parts of the country will find an abundance of resorts close by, but others will not have to travel far. There are winter sports resorts all over the country to satisfy any of your cold-weather interests.
 
“States as far south as North Carolina and Tennessee feature ski resorts that also offer other winter sports, such as ice skating and tubing,” said TripAdvisor Public Relations Specialist Julie Cassetina.
 
You don’t even need to find mountains to find great winter sports, Cassetina said. There are Winter Wonderlands all across the U.S.!
 
“While the mountainous regions of the East and West Coasts are the most popular destinations for winter sports, travelers in the comparatively flat Midwest can find resorts that offer plenty of snow-filled fun across the Great Plains,” Cassetina said.
 
Popular resort destinations in the western half of the United States include Lake Tahoe, Calif./Nev.; Park City, Utah; Big Bear Region, Calif.; and Sun Valley, Idaho. Eastern destinations include Lake Placid, N.Y.; North Conway, N.H.; and Stowe, Vt.
 
Those living in the Midwest can find a variety of Winter sports resorts as well, including Boyne Highlands Resort in Harbor Springs, Mich.; Lutsen Resort on Lake Superior in Lutsen, Minn.; Crystal Mountain in Thompsonville, Mich.; and Granite Peak in Wausau, Wisc.
 
Ski-lovers will find a plethora of trails to suit their needs at nearly any winter sports resort. For example, Boyne Highlands has 55 trails on 435 skiable acres, which makes it the largest ski area in Michigan’s Lower Peninsula. You even find a resort —like Boyne — with a variety of room styles, from hotel rooms to condos and cottages.
 
Erin Ernst, director of communications for Boyne, suggests that resort-goers consider their skill level when choosing a resort. If you are new to skiing, for example, you should see if the resort offers lessons or free hills to beginners.
 
“There are many factors to explore when considering a winter resort for vacationing,” Ernst said. “Lodging options, resort offerings and variety of winter sports should all be taken into consideration.”
 
Looking to branch out for your winter sports vacation? You aren’t limited to skiing! You can find resorts that offer almost any winter activity you desire. Cassetina said resorts are branching out in their offering to accommodate sports such as horseback riding, dogsledding, snowshoe hiking, cross-country skiing and snowmobiling.
 
Heading out into the snow is fun—but it can be dangerous and downright unpleasant if you aren’t prepared with the correct gear. The National Ski Patrol says that having the proper clothing is a key to safety and enjoyment when participating in outdoor winter activities.
 
The right equipment means not only having the right skis, skates or sled. It also means having the proper clothing to stay both warm and dry. The National Ski Patrol says that the key to dressing for the cold is in the layering. The organization suggests lightweight layers. You should have an inner moisture-wicking layer, a middle insulating later and an outer shell layer.
 
Check the weather forecast to be sure you are dressing appropriately. Also consider your exertion level. Are you going on a horse ride, which requires very little exertion, or cross-country skiing, where you will be exerting a high amount of effort? Layering allows you to shed and add clothing as it is necessary, but you should always be prepared for the worst.
 
If you are searching for a resort, the best way to find the one you want is to use a service such as TripAdvisor to look at reviews and photos from real travelers, Cassetina said.
 
“When searching for a resort, travelers can use the filters on TripAdvisor to sort by price, traveler rating, distance and more,” Cassetina said. “They can also select from additional categories such as ‘family,’ ‘romance,’ ‘ski-in/ski-out’ and more to identify resorts that will fit their travel type.”
 
Don’t take the chilly season off from being active. Get all the cold-weather gear you need at your local Dunham’s, and head out into the snow!
 
-Ski Bum
 
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Dr. Dunham’s Cabin Fever Cure

BY: SportsFan - 01/28/2014 | 02:36 PM

 
“I’ve got cabin fever, it’s burning in my brain. I’ve got cabin fever, it’s driving me insane,” sang the Muppets in their 1996 blockbuster, “Muppet Treasure Island.”
 
Well, in truth the movie may not have achieved blockbuster status, but most of us won’t soon forget the “Cabin Fever” song. Perhaps because it hits close to home.
 
Cabin fever has been recognized as a very real affliction for almost 100 years. It results from being confined to one place for an extended period of time. It’s exacerbated by inactivity. The usual result is extreme irritability and feelings of anxiety. It often strikes in winter when many of us shun the cold and curl up on the couch for the duration.
 
The most obvious cure is getting outside and interacting with the rest of the world. For those of us whose favorite activities include things like gardening, swimming or hanging out at the beach, the winter world may seem foreign and forbidding. But winter sports can be invigorating and entertaining. And there’s no better cure for the ills of cabin fever than the crisp air of a January day.
 
Did we hear someone say it’s too cold to play outside? Well, that’s only true if you’re not dressed for outdoors. Today’s winter clothing is light yet warm, so there’s no need to fear the frigid air, and bundling up need not cramp your style.
 
Winter Games, Out and In
 
Once you’re dressed for the occasion, the possibilities for winter entertainment are almost unlimited. Those who appreciate a good workout might try cross-country skiing or snowshoe hiking. Snowboarding and downhill skiing can provide a good amount of exercise as well, and few thrills compare to that of racing down the side of a ski slope at speed.
 
Ice-skating and sledding are a bit less taxing than skiing but can be just as much fun, particularly for the younger set. Most towns have a good sledding hill or two, and winter afternoons will likely find a happy group of kids enjoying the ride downhill. Ditto ice skating rinks or frozen ponds. You can find them everywhere, and there’s always something special about tracing lines on the ice as gentle flakes fall from a moonlit sky.
 
Of course you can invent your own winter games. When I was a kid, a zillion years ago, we would play football in the snow – on our knees. That required only a small parcel of land, which was all that was available in the urban area where I was raised. But while the playing field was small, the games were big.
 
For those who hanker to get out and do something but would prefer to minimize the strenuous part, there’s always ice fishing.If you’d prefer to fish on open water, some fast-moving streams in Colorado, like the South Platte River, offer winter fly-fishing.
 
On days when it’s just too cold to go out, try changing your indoor routine to relieve symptoms of cabin fever. Table tennis, a popular indoor sport, is a great way to stay active. There’s also billiards, air-hockey and Wii games that are played in front of the television. Some games, like Wii Grand Slam Tennis, mimic outdoor summer sports and can provide a pretty good workout. Or for a top-notch workout do some cardio and resistance training to get ready for swimsuit season.
 
Getting Away From It All
 
If you really have to get out of town to cure that cabin fever, then get out of town. There’s a winter resort in the U.S.A. for any winter sport you can think of, and accommodations range in price from very affordable to lavish and expensive.
 
Looking for something novel? Durango Mountain Resort in Colorado offers ski biking. Another Colorado attraction, Ouray Ice Park, offers ice climbing in the Uncompahgre Gorge. In Alaska you can try dogsledding. Skijoring, which is popular in Minnesota, is a melding of dog sledding and skiing.
 
What’s that you say? You want to get away from the cold? Then head south or west to Florida, Arizona or California. Caribbean and Mexican vacations can be very affordable. There’s always somewhere where one can find a bit of summer in the throes of winter.
 
A Cure That’s Sure To Work
 
But you don’t have to leave home to defeat the winter doldrums. Why not organize a winter Olympics for the neighborhood? And your event doesn’t have to focus on winter sports. Playing softball in the snow is a hoot, as is Frisbee golf. Picnic games like a three-legged race are even more fun in the snow.
 
Plan a post-Olympics tailgate with plenty of hot chocolate, some hot dogs or pizza, a blazing fire pit and some marshmallows to roast.
 
That’s a sure cure for even the worst case of cabin fever.
 
-Fun For All Ages
 
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Jigging Your Way to a New Way to Fish

BY: SportsFan - 01/21/2014 | 12:23 PM

 
As fall turns to winter and the lakes begin to freeze, that doesn’t quite mean fishing season is over. With some slightly different equipment—as well as your winter clothing—you can keep fishing all the way until spring. In case you’re new to the sport, have no worries. With just a few additions to your tackle box, you can be jigging your way to a whole new way to fish.
 
In order to get the proper setup for ice fishing for the first time, it’s recommended by Jim Burrows of Pure Fishing that fishermen get an ice fishing rod and reel, an ice auger, which drills through the ice, a skimmer to remove ice shavings and a depth finder. It’s also helpful if you can go out with someone who’s experienced in the sport for some extra guidance.
 
“If you know someone who does go ice fishing, I would suggest talking to them for guidance and possibly an invitation to join them,” said Burrows.
 
When searching for a great brand for your new rod and reel combo, Burrows also has some recommendations that are all available at Dunham’s.
 
“My preferences with regards to my ice combo include combos from Shakespeare, Berkley and Abu Garcia or rods from Fenwick paired up with reels from Shakespeare, Pflueger and or Abu Garcia,” explained Burrows.
 
In addition to the tools required to actually catch the fish, John Vander Sloot of Shappell and Eagle Claw also recommends that fishermen get a 5-gallon bucket for carrying everything as well as a sled, like the Shappell Jet Sled, for effortlessly getting everything from one end of the lake to the other. Also, while a shanty can be a very helpful (and warm!) tool, they aren’t required.
 
“A person can stand over their fishing hole or sit on a bucket,” explained Vander Sloot. “But a shanty is nice, especially if one is going to fish for an extended amount of time. They block the wind, making the day of fishing more enjoyable.”
 
With ice fishing and walking around on a lake, fishermen, especially those who are inexperienced, need to take a little extra precaution. If you’re worried about thin ice, Vander Sloot recommends the Ice Spud, which is a pole used for testing thin ice. However, as Burrows describes, it’s best to avoid areas that may look like thin ice altogether.
 
“I would recommend staying away from black ice, which is usually an indication it is very thin,” he said.
 
With some slightly different equipment, awareness of one’s surroundings, and a friend with some experience, fishing can be in season every month of the year.
 
-Hook, Line & Sinker
 
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Stay Warmer Longer with High-Tech Apparel

BY: SportsFan - 01/14/2014 | 01:37 PM

Coldgear® Infrared from Under Armour Incorporates Space-Age Technology and Innovative Materials
 
By the time this magazine is available at your local Dunham’s Sports store, the Midwest is heading toward the coldest months of the year. The frigid temperatures, however, don’t have to deter you from pursuing your passion: skiing, snowboarding, ice fishing, heck, even golf if there’s no snow on the ground. And while sport-specific apparel has been available for these outdoor activities for many years, today’s technology is designed to keep you warmer longer, without being bulky. One such product available at Dunham’s Sports is the new Coldgear Infrared line from Under Armour.
 
“Our Coldgear Infrared is ideally suited for any snow sport. It’s lightweight and it’s not bulky, meaning it’s not cumbersome, thereby providing full range of motion,” said Brendan Hanley of Under Armour.
 
Coldgear Infrared products go well beyond the compression products favored by many cold-weather outdoor enthusiasts. It features a soft, thermo-conductive coating on the inside of the garment that absorbs and retains body heat. Then, by taking advantage of a print format also incorporated into the inner layer of the product, the absorbed heat is redistributed evenly, keeping wearers warmer longer.
 
“Perhaps the best analogy I can use to explain our Coldgear Infrared technology is a ceramic coffee mug. Compare that coffee mug to a paper or plastic one and I’m sure you’ll agree the coffee stays warmer longer in a ceramic mug because of the heat-transference aspect of ceramic,” Hanley explained. “The thermo-coating we use on our Coldgear Infrared has ceramic particles for the same reason.”
 
Advanced Aircraft Technology
 
If ceramic doesn’t exactly sound high-tech, keep in mind that numerous military aircraft and the Space Shuttle feature ceramic coating on their outer skins. The ceramic coating absorbs infrared waves, a kind of heat. On the Space Shuttle, the ceramic tiles also insulate the aircraft, ensuring the heat buildup during re-entry is kept away from the aircraft’s interior.
 
While traditional cold-weather gear is designed to trap body heat, Under Armour’s Coldgear Infrared goes a couple of steps further.
 
“In essence, our Coldgear Infrared garments becomes living things. They absorb the heat generated by the wearer and redistribute it, creating what we call a ‘microclimate’ inside the material,” Hanley added. While the weather may be near freezing, you can be comfortably warm, enabling you to pursue your passion for longer periods of time.
 
Start With A Solid Base
 
Dunham’s Sports carries a variety of Coldgear Infrared products. For ultimate warmth, we recommend beginning with a baselayer that includes leggings and a fitted mock turtleneck or crew neck shirt. These baselayer items sit close to the skin without the squeeze of compression apparel. They are lightweight, feature four-way stretch material for maximum flexibility and anti-odor technology to prevent the growth of odor-causing microbes. They also feature a moisture transport system that wicks perspiration away from the skin, further enhancing comfort.
 
From this base, your choices are endless and sport-specific. For example, for those of us who wish we could golf year-round in the Midwest, Under Armour offers Coldgear Infrared quarter-zip jackets. They deliver all of the features and benefits of the baselayer, plus add technology to repel water and block the wind. (PGA professional Hunter Mahan wears these products during the early and late part of the season. They’re also ideal for play during the British Open.)
 
The company’s shell jackets and snocone pants are ideal for any type of snow sports: snowmobiling, skiing, snowboarding, etc. Available in a wide variety of colors, including camo, the pants are 100% waterproof and feature fully taped seams to prevent moisture from seeping through. They are specifically designed to deliver maximum warmth where the body needs it (more in the seat and knee areas, for example) and can withstand 10,000 mm of rainfall (nearly 394 inches) in a 24-hour period.
 
The shell jackets, meanwhile, can withstand 20,000 mm of rainfall in a 24-hour period and feature a RECCO® avalanche rescue reflector to keep the wearer safe in an emergency. It also features a helmet-compatible hood with a back zip expander, ensuring the hood lies against your head, whether you’re wearing a helmet or not.
 
-Ski Bum
 
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Portable Heaters

BY: SportsFan - 01/07/2014 | 02:30 PM

 
With the dog days of winter coming up quickly, staying comfortable—both inside and out—is the key to enjoying the season to its fullest. Thanks to the variety of choices in both propane and infrared heaters, it’s possible to stay warm and cozy from your living room to your tree stand or other temporary outdoor space.
 
Safe, Supplemental Warmth
 
For those of you looking for a little extra electrical heat in a cold bedroom or basement, look no further than the infrared Lifesmart heaters. Because they don’t use a flammable gas like propane, these heaters are great for any room that’s in need of an extra boost of heat during those extra-chilly months.
 
“Infrared quartz portable heaters do not use burning heat,” explained Dustin Awe of Lifesmart Infrared Electric Heaters. “Once the heat exchanger absorbs the infrared heat, it exhales the heat into the living area, and the heat is carried by the existing humidity in the air.”
 
As most homeowners know, it can cost a fortune to heat a house thoroughly during the winter. With Lifesmart heaters, however, the rooms that are most prone to being too cold and expensive to keep warm won’t cost you an arm and a leg.
 
Because the infrared quartz heaters use humidity to carry heat, they don’t dry out the air like a furnace would. That results in a pretty substantial increase in efficiency, according to Awe.
 
“Infrared heaters are a great way to heat specific rooms or areas, which can be more efficient,” Awe said. “Infrared quartz heaters are proven to be up to 50 percent more efficient than forced-air furnaces.”
 
Lifesmart infrared heaters come in several designs to fit just about every room size and style, from the compact yet powerful 1,200-square-foot heater in a black cabinet to the big 2,000-square-foot heater in a wood cabinet. Lifesmart also has a fireplace heater capable of heating 1,800 square feet that mimics a real fireplace flame. All styles come with two remote control units.
 
Comfortably Warm Inside or Out
 
Another option that is usable both inside and out is the propane-fueled Buddy heater, which is the only portable heater on the market certified to be used both indoors and out.
 
Using radiant heat, which is the same heat we feel from the sun, Buddy heaters come in four sizes: Little Buddy 3,800 Btu, Portable Buddy 9,000 Btu, Hunting Buddy 12,000 Btu, and Big Buddy 18,000 Btu. They’re also incredibly portable, which is useful in hunting blinds and ice shanties.
 
“These heaters easily fit in pop-up blinds and ice shanties,” explained Jeff Bush of Enerco. “The Little Buddy heats 100 square feet, Portable Buddy 200 square feet, Hunting Buddy 300 square feet, and Big Buddy 400 square feet.”
 
Whether you’re looking for relief from a cold office, basement, hunting blind or ice shanty, there are heaters available for any situation. So don’t go cold — and don’t go broke — trying to stay warm and comfortable this winter.
 
-Happy Camper
 
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Starting the New Year Right!

BY: SportsFan - 01/06/2014 | 02:35 PM

[Written by Peter Nielsen].
 
Whatever your New Years resolutions, there are small additions to your lifestyle that will pay big dividends to your overall health and help you attain your health goals for 2014. They’re simple, easy ways to help you start off on the right foot.
 
• Add beans to your menus: Be sure you include beans in your nutritional regimen — and include black beans. Not only are they a great source of protein, recent studies suggest that the darker the bean, the more antioxidants! Interestingly, beans are considered a separate food group in Brazil, and are part of their food pyramid. The U.S. Government’s Dietary Guidelines urge adults to consume one and a half cups of cooked dry beans a week.
 
• Snack on nuts: The risk of dying of heart disease dropped 29 percent and the risk of dying of cancer fell 11 percent among those who had nuts seven or more times a week compared with people who never ate them. These positive results were seen from peanuts, pistachios, almonds, walnuts and other tree nuts. And for those of you with weight-loss resolutions: nut eaters were slimmer. Research has shown that snacking on nuts can curb your appetite for the whole day.
 
• Eat plenty of fruit and vegetables: Raw or fresh, eating a diet rich in vegetables and fruits can reduce risk for heart disease, certain types of cancers, obesity, and type 2 diabetes. Vegetables are also low in calories and high in fiber! According to the latest dietary guidelines a person who needs 2,000 calories a day to maintain weight and health, should eat nine servings of fruit and vegetables. That equals 4-1/2 cups a day, 2 cups of fruit and 2-1/2 cups of vegetables.
 
• Use healthy oils: Get rid of the unhealthy fats in you diet, start by adding healthy fats where possible! Olive and canola oils are monounsaturated fats, which can lower cholesterol levels, high blood pressure,and the risk of type 2 diabetes. Canola oil, walnut and flaxseed oils are great sources of omega-3 fatty acids, a type of fat that is known to reduce arthritis pain and improve cholesterol levels.
 
• Read the labels: Processed food contains sugars, sodium and unhealthy fats, along with many additives that are used to maintain the appearance of freshness. Keep away from frozen entrees and microwaveable dinners.
 
Finally, exercise! Your entire body benefits from a workout. It gives a boost to memory and concentration, lowers cholesterol, and reduces blood pressure. Exercise is vital for prevention of disease. You should have a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity, or a minimum of 1-1/4 hours per week of vigorous-intensity aerobic activity; combine them in a way works for you and build up from there. You’ll look better and feel better!
 
Happy New Year from everyone at Peter’s Principles. Thank you for your support in 2013!
 
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