Big Names...Low Prices Delivering VALUE since 1937

Archive for the ‘Fitness’ Category


Post Holiday Detox

[Written by Peter Nielsen].
 
Even with the best intentions and the healthiest food, many of us will feel bloated and sluggish going into the new year after the holidays. Whether it’s due to rich food, too much food or the seasonal change of diet, you may want concentrate on cleaning the toxins out of your system. A few indicators that you may want to detox are:
 
• Feel tired or sluggish
• Have trouble concentrating
• Suffer from headaches or joint pain
• Have trouble sleeping
• Have gas, bloating or indigestion or other gastrointestinal irregularities
• Are depressed, irritable or have mood changes
• Have recurring respiratory problems.
 
A few easy-to-remember tips are:
 
• Read the labels. If you can’t say it, don’t eat it.
• Keep away from processed, prepared and packaged food.
• Allocate 70% of your nutritional intake to vegetables. Whether it’s a fresh, crisp salad, roasted root vegetables or your favorite steamed veggies, the fiber will keep your digestive system happy while nutrient-rich veggies will keep you energized… and they’re low in calories!
• Eat more smaller meals throughout the day. It will help stabilize blood sugar levels and give your digestive system a break.
• Drink plenty of water!
 
Eat a healthy, fiber-rich bowl of oatmeal for breakfast. Alcohol depletes your potassium levels, so add some beans, leafy greens, salmon or avocados to give it a boost! Tame that over-active sweet tooth with clementines or pears! Put the cookies and candy out of sight and replace them with a bowl of nuts or fruit! Focus in on that weak spot in your day and turn it into a strength-builder!
 
Try a good, simple, nutritional detox, and get ready for the new year!
 
*To receive exclusive Dunham’s coupons and information on new products, events and sales, enroll in our e-mail or text message programs (or both). Sign Up Now

Overeating?

[Written by Peter Nielsen].
 
We are all aware of the serious negative effects of long-term overeating and sedentary life styles, including obesity, diabetes and high blood pressure. Past research has indicated that even a few days of eating more calories than you use has negative health effects. However, researchers from the University of Bath in Great Britain have found that daily exercise may actually counteract the negative affects of short term inactivity and overeating!
 
The week-long study included 26 healthy men, ranging in ages from their late teens to early thirties. All participants gave blood samples and had oral glucose tests; samples of abdominal fat was also taken from all members of both groups.
 
Volunteers were separted into two groups, one group was asked to limit physical activity to below 4,000 steps each day and eat fifty per cent more calories than normal. The other group was told to eat seventy-five percent more calories and run on a treadmill for 45 minutes per day. This was done so the ‘net daily surplus’ of calories was the same for both groups.
 
The results were amazing! The inactive group demonstrated a marked decline in blood sugar control, fat cells indicated that both nutritional balance and metabolism were disturbed. Meanwhile the results for those in the exercise group were markedly different: blood sugar levels remained stable, and changes in fat cells were significantly lower!
 
In other words, even though the exercise group ate more, and both groups had the same ‘net’ daily energy intake/output … the participants in the exercise group were protected from many of the negative effects of overeating!
 
This is an important new information that supports the importance of exercise in our daily lives! Remember, when you’re not in a period of overeating and lowered activity, the benefits of exercise will keep you healthy and happy throughout the year!
 
• Helps prevent weight gain and maintain weight loss.
Protects against heart disease by boosting high-density lipoprotein while lowering unhealthy triglycerides levels.
 
• Helps in the fight against depression while lifting your spirits.
Boosts energy levels.
 
• Is important in the prevention of a wide range of health problems, including including stroke, metabolic syndrome, type 2 diabetes, some types of cancer and arthritis.
 
Protect yourself against the negative health effects of overeating this season with a good daily workout … and get a head start for the upcoming new year!
 
*To receive exclusive Dunham’s coupons and information on new products, events and sales, enroll in our e-mail or text message programs (or both). Sign Up Now

Holiday Eating Tips

[Written by Peter Nielsen].
 
The holiday parties and family gatherings are in full swing. The whirlwind of preparing for and partaking in the festivities can really take us off guard, no matter how many years we’ve prepared for it. You want to enjoy warmth and love of the season, but you certainly don’t want to pay for it with those extra pounds later! There are a few easy steps you can take that will help you maintain your weight without distracting you from the moment.
 
• Have a small healthy snack before you leave the house. Walnuts are a great choice. They’re packed with protein and fiber, making them an excellent choice for keeping hunger at bay.
 
• Go easy on the appetizers, choose vegetables and fruits with dip or whole-grain crackers.
 
• If you’re at a buffet, start on the salad end of the table. If you’re the host, put the fruit and vegetables at the beginning of the table. A recently conducted study with 124 adults asked participants to select food from two breakfast buffets. The first buffet table had fruit and other healthy foods at the front of the table with fattier foods at the end, while the second buffet had the fatty foods at the front of the table and healthy foods at the end. Both tables contained the same items.
 
Eighty-six percent of the participants chose fruit when it was the first item on the buffet table, compared to 54 percent who selected fruit when it was at the end of the table. They also found that the first three food items chosen from the buffet made up 66 percent of their total choices, regardless of whether the items were high or low-calorie foods.
 
• Try using smaller plates for your meals if they’re available! Different studies have shown that smaller plates lead to actually eating less!
 
• Don’t let yourself feel deprived, have a dessert or cookie, AFTER you’ve eaten a healthy meal!
 
Even though you’re may be much busier than usual, make time for exercise. Exercise not only helps prevent weight gain, it relieves holiday stress. Add an extra 15-minute walk or run to your fitness schedule to help offset holiday eating.
 
Follow these simple suggestions and support your overall goals throughout the holidays into the New Year!
 
*To receive exclusive Dunham’s coupons and information on new products, events and sales, enroll in our e-mail or text message programs (or both). Sign Up Now

Nutrition for the Flu and Cold Season

[Written by Peter Nielsen].
 
The flu season is here. Stay healthy with good nutrition; it’s important to keep your immune system healthy and ready to protect you against germs and viruses. There are specific guidelines for your nutritional regimen that will help boost your immune system.
 
• Protein. A variety of studies have demonstrated that a diet that doesn’t include high-quality protein can result in depletion of immune cells and hinder the ability of the body to make antibodies. High-quality protein sources include seafood, poultry, eggs, beans, nuts, and seeds.
 
• Vitamin A. Vitamin A supports antibody function and fights infection by promoting healthy skin and tissues in the mouth, stomach, intestines and respiratory system. In fact, recent research found a strong connection between vitamin A deficiency and upper respiratory infections. Great sources of Vitamin A are sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, and eggs.
 
• Vitamin C. Vitamin C stimulates the formation of antibodies and boosts the immune system. A powerful antioxidant, it is vital for recovery from infection. Give your system a boost of C with citrus fruits, red bell pepper, strawberries, and tomato juice.
 
• Vitamin E. Vitamin E works as an antioxidant, neutralizes free radicals and may improve immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils such as sunflower or safflower oil, hazelnuts, peanut butter, or spinach.
 
• Zinc. While zinc has received a lot of attention for it’s ability to support immune function, recent studies have shown that too much can actually have a negative effect! Food, with it’s balanced makeup of different nutrients is an excellent source. Zinc is found in Swiss chard, collard greens, and both summer squash and winter squash.
 
• Glutathione. Glutathione has been called the ‘mother of all antioxidants,’ and the ‘body’s most important antioxidant.’ It is a molecule that is found in every cell. Researchers believe it not only an antioxidant, an immune system booster, and a detox agent, it can help your body repair damage from pollution, infection, drugs, poor diet, aging, and more! The good thing is, your body makes it. You can support glutatihone with garlic, onions, broccoli, kale, cabbage, cauliflower and green tea.
 
Exercise also helps the immune system fight off simple bacterial and viral infections, and don’t forget to drink water! It helps move white blood cells and other immune system cells through body while removing toxins from the blood. Finally, get enough sleep, Sleep deprivation suppresses immune system function, making you more vulnerable to germs and viruses, and harder for you to recover!
 
Eat a healthy diet, drink plenty of water, exercise and get enough sleep to keep your immune system strong! It’s your body’s built-in protector!
 
*To receive exclusive Dunham’s coupons and information on new products, events and sales, enroll in our e-mail or text message programs (or both). Sign Up Now

Diet and Depression

[Written by Peter Nielsen].
 
Depression affects more than 21 million Americans each year. It is the leading cause of disability in the United States for individuals between the ages 15 and 44. Sudden changes, stress, illness or any of various life events can spur depressions. The good news is that studies show that a healthy diet may significantly reduce the risk of severe depression.
 
Research at the University of Eastern Finland included over 2,000 middle-aged or older men who were tracked for an average of 13 years. They found that those following a healthy diet have a much lower risk for depression. In Spain, scientists from the Universities of Las Palmas and Navarra studied a group of 10,094 individuals over four years, and found that those who followed a classic Mediterranean diet were 30 per cent less likely to develop depression. Researchers from University College, London who studied 3,486 civil servants over five years had the same results. It is thought that while different aspects of the diet may have specific benefits, it is the combined effect of a well-rounded healthy diet that has a biggest impact on mood.
 
In addition to the benefits of a healthy diet, a study by the National Institutes of Health, the National Institute of Environmental Health Sciences and the National Cancer Institute that included 265,000 people between the ages of 50 and 71 found that those who consumed over four cans or cups of soda per day were 30 per cent more likely to develop depression, in comparison with those who didn’t drink soda!
 
The Mediterranean diet in the Spanish and British studies consists of legumes, fruits, nuts, cereals, veggies and fish. It is lower in meat; alcohol and dairy consumption is moderate. It uses olive oil rather than butter, which many believe is an important a factor in the reduced risk.
 
It’s important to note that the Finnish study did not use the Mediterranean diet, but found that a healthy diet consisting of vegetables, fruits, berries, whole-grains, poultry, fish and low-fat cheese was also associated with a significantly lower risk for depressive symptoms.
 
You have a cornucopia of options when designing your nutrition regimen, so make it one that you will enjoy! Whichever dietary model you choose to follow, be sure to include plenty of antioxidants, fatty acids, vitamins, minerals and phytochemicals! Keep in mind, junk food, sugar and processed meats may actually increase depressive symptoms!
 
Protect yourself with a trip to your local produce market… you really will be happier!
 
*To receive Dunham’s coupons and information on new products, events and sales, sign up for Dunham’s Rewards.

A Workout a Day …

[Written by Peter Nielsen].
 
We’re all aware of health benefits derived from physical activity. Now, a new study indicates that exercise is as good or better than drugs for some common cardiovascular ailments!
 
Researchers at Harvard Medical School and Stanford University School of Medicine evaluated 57 randomized studies that involved more than 14,000 patients who had experienced heart attacks or strokes. The purpose of the research was to judge the effect on mortality of exercise and drugs for four common causes of death: prevention of secondary coronary heart disease, rehabilitation after stroke, prevention of heart failure, and the prevention of Type 2 diabetes. The studies used drugs that are commonly prescribe in specific areas: statins for the prevention of heart disease, blood thinners for stroke victims, diuretics for heart failure, and oral anti-diabetic for pre-diabetes.
 
The results were interesting: no difference was found between patients who took prescribed drugs or those who followed a physical fitness regimen in the mortality rate for secondary heart disease and Type 2 diabetes, while exercise programs were actually more effective than medication in stroke prevention! Only in the treatment of heart failure were drugs — antidiuretics — found to be more effective than a physical fitness program.
 
This is great news, but it has a dark side. A new survey from Centers for Disease Control and Prevention (CDC) that included more than 450,000 randomly selected adults ages 18 and older, found that nearly 80 percent of adult Americans do not get the recommended amounts of exercise each week. It is recommended that adults get at least 2.5 hours of moderate-intensity aerobic exercise each week or one hour and 15 minutes of vigorous-intensity and muscle-strengthening activities at least twice per week. They stated that physical inactivity leads to more than 5 million deaths worldwide each year! It’s a depressing statistic, but it does demonstrate that improving our health is in our hands.
 
One hundred-fifty minutes of exercise a week may sound like too much at first, but remember, you don’t have to do it all at once. It’s best to exercise each day, if your workouts are of moderate-intensity, you can even break them up into three 10-minute walks five days a week!
 
Get on the healthy side of these statistics, get up and move — the health benefits are worth it.
 
Patients with existing health conditions should talk to their doctor before stopping medication or engaging in exercise programs.
 
*To receive Dunham’s coupons and information on new products, events and sales, sign up for 
Dunham’s Rewards.

Eight Cold Weather Superfoods

[Written by Peter Nielsen].
 
Many of us mark the cooler season with a couple extra pounds around our waists, or a case of the sniffles and a sad goodbye to all the fresh local produce we’ve enjoyed all summer long. The bounty of late fall and winter harvests offers delicious, satisfying superfoods that are just right for cooler weather and offer a cornucopia of tasty delights!
 
• Michigan apples and fresh, sweet natural cider are at your local produce market now! The apple’s amazing array of benefits includes protection against cardiovascular disease, diabetes, cancer and asthma! Apples are harvested from August through November.
 
Brussel sprouts are finally gaining popularity. They have great cholesterol-lowering properties, aid in the prevention of cancer, and have been found to actually improve DNA stability! New research on the the anti-inflammatory nature of many nutrients found in Brussels sprouts and their role the prevention of inflammation-related conditions is currently underway. Keep tuned for any new information about Brussel sprouts and Crohn’s disease, IBD, insulin resistance, metabolic syndrome, obesity, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis. They’re delicious roasted! They’re harvested from September to March.
 
Cauliflower is rich in the B vitamins 1, 2, 3, 5, 6, and 9. Its high vitamin K content helps reduce inflammation and it offers omega-3 fatty acids, healthy fats that are also found in salmon and flax seeds, with extremely low caloric overhead! Cauliflower also helps keep your blood flowing to essential organs! It’s harvested from September to June.
 
Parsnips contain dietary fiber, folate, potassium, manganese and vitamins C, E and K. Tender and sweet, parsnips are great roasted or added to soups and stews. Parsnips are harvested from October to April.
 
Pears are a very good source of fiber and a good source of vitamin B2, C, E, copper, and potassium. They also contain a significant amount of pectin, which is a water soluble fiber. In fact, they’re higher in pectin than apples, which aids their ability to lower cholesterol levels and in tone the intestines. Often recommended as a safe fruit to introduce to infants, they’re less likely to produce an negative response than other fruits.
Pears are harvested from August to February.
 
• All varieties of winter squash are excellent, nutrient-rich additions to you cold weather diet. They’re good to excellent sources of beta-carotene, potassium, fiber, vitamin C and several B vitamins. Known to protect against cancer, heart disease, and cataracts, they may also play a role in reducing lung inflammation and emphysema. Eat roasted with a touch of cinnamon and ginger. Squash is harvested from October to February.
 
Sweet potatoes are rich in vitamin B6, which helps maintain healthy arteries and blood vessels and potassium, which helps lower blood pressure. Rich in vitamins C and E and a great source of beta-carotene, they’re also considered a superior source of fiber, which will help you feel satisfied longer. They’re delicious and simple to prepare, just roast whole with skins on! They’re harvested from September to December.
 
You can maintain good eating habits economically throughout the year by paying attention to seasonal favorites. Our needs and appetites change throughout the yearly cycle. As winter approaches, our bodies use more energy to keep warm, but our basic requirements are the same. Skip the starchy, empty fillers.
 
Make healthy choices, you’ll feel better, and you’ll be able to skip that winter weight gain!
 
*To receive Dunham’s coupons and information on new products, events and sales, sign up for 
Dunham’s Rewards.

Autumn Bounty: Pumpkins

[Written by Peter Nielsen].
 
Pumpkins are a a symbol of fall, starting in October through Thanksgiving. Their bright orange coloring livens up the browning autumn ; they sit on porches during the end of October and go into pies and breads throughout the winter months. Their orange color also denotes that they are an excellent source the antioxidant beta-carotene, which offers protection against certain cancers and beta-cryptoxanthin, which may decrease the risk of lung cancer in smokers. It’s also a good source of B-complex vitamins — folates, niacin, vitamin B-6, thiamin and pantothenic acid — and a rich source of the minerals copper, calcium, potassium and phosphorus.
 
That’s just the beginning of the great health benefits reaped from including pumpkin in your diet!
 
Weight Loss Support. Pumpkin contains three grams of fiber in a one-cup serving with the low overhead of 49 calories, keeping you fuller longer while keeping caloric intake down. A fiber-rich diet helps you eat less, and lose weight.
 
Aid Vision. That same one-cup serving of pumpkin contains 200 percent of the recommended daily intake of vitamin A, which aids vision, particularly in dim light. Extra protection for eyesight comes from the carotenoids in pumpkins, which are converted into a form of vitamin A.
 
Energy Booster. Pumpkins is higher in potassium than bananas! Potassium takes on an important role in nerve signal transmission and muscle contraction, both of which are required for physical activity. Both a mineral and electrolyte, potassium promotes healthy body growth while supporting normal heart, digestive and muscular system function.
 
Healthy Immune System. Pumpkins are a solid source of vitamin C. The beta-carotene that your body converts into vitamin A also helps create white blood cells to fight infection. Studies have suggested that vitamin A may even enhance your body’s response to the flu vaccine.
 
Don’t throw out the seeds! They come with great bonuses of their own. They are high in calories, about 559 in 4/10ths of a cup, but they pack a lot of goodness in those calories.
 
• Pumpkin seeds contain phytosterols, which have been shown to reduce levels of LDL cholesterol and contribut to prostate health for men.
 
• Pumpkin seeds will lift your spirits! The seeds are rich in the amino acid tryptophan, which is important in production of serotonin. They’ll boost you mood, can fight depression and even help you sleep!
 
• Pumpkin seeds are a the simple way to consume more magnesium. Researchers in France found that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels, and most men can use more! Average daily consumption by men of magnesium is 353 mg daily — 420 mg is the minimum recommended by the USDA.
 
• Pumpkin seeds are a high in zinc, making them great for your skin. Zinc protects your cell membranes, helps maintain collagen, and promotes skin renewal. Zinc is also important in the prevention of osteoporosis.
 
Finally, the latest and greatest pumpkin news may be that the alpha-carotene in pumpkin along with other nutrients actually slows the signs of aging and has been shown to protect against various cancers and cataracts!
 
Pumpkins … a lot more than decoration!
 
*To receive Dunham’s coupons and information on new products, events and sales, sign up for 
Dunham’s Rewards.

In For The Count

[Written by Peter Nielsen].
 
Whether you are a calorie counter or not, everyone has checked the the number of calories for a meal or item at some point.
 
A common question is, how many calories should you eat a day? That depends on a variety of factors, including age, size, and lifestyle. The Institute of Medicine Dietary Reference suggests that women between ages of 31-59 should eat between 1,800 and 2,200 calories, depending on their level of activity. Men in the same age group should eat between 2,200 and 2,800. Calorie usage varies between individuals and are only one factor in a healthy nutritional regimen. That said, it is important to understand what calories are.
 
A calorie is often described as a measure of heat. It is defined as the amount of energy needed to raise 1 kilogram of water from 15° to 16° Celsius and is provided by fat, carbohydrate, and protein. Counting calories is a method to help balance the calories you consume with the calories you burn throughout the day. What you eat as the source of your calories is vitally important.
 
Counting calories can be difficult. We have busy lives and are eating out more than ever! Fast food and prepared dishes don’t help either. Twenty years ago, the average cheeseburger in the United States had 333 calories now it’s over 600 calories! A small order of french fries from a popular fast food restaurant has 230 calories, 100 calories from fat, 11 grams of fat, 29 grams of carbohydrates, and 3 grams of protein and that’s not counting the 15 calories and 3 grams of carbohydrates with every ketchup packet you use with those fries! Fats have the highest concentration of calories with nine calories per gram of pure fat. Pure protein and carbohydrates each have four calories per gram.
 
The best option is to eat fruits, vegetables, and other lower-fat foods. The simple fact is that you get more food for less calories! A cup of raw broccoli gives you 31 calories, but fill that cup with ice cream and you’re at 250. Additionally, you get all the great nutrients found in healthy, low-fat food, along with the fiber that will keep you feeling full longer!
 
If you eat the right kind of calories, you don’t need to count them. Nearly one-quarter of Americans’ calories come from sweets, soft drinks, and alcoholic beverages (Did I mention there’s 7 calories per gram of pure alcohol?). Five percent comes from fruit-flavored drinks and salty snacks like potato chips, while fruits and vegetables make up a paltry 10% of the average American’s daily calorie intake. In other words, we’re not eating the nutrient-rich foods like fruits, vegetables, and whole grains that can help prevent heart disease, cancer, and diabetes, as much as the empty, damaging things like candy, soft drinks and white bread that have been proven to contribute to many serious problems.
 
Count calories as a gauge to help balance your diet with your needs, but be sure those calories count when it comes to your health!
 
*To receive Dunham’s coupons and information on new products, events and sales, sign up for 
Dunham’s Rewards.