Health Journal 14

For every hour you sit, get up and move for 5 minutes. That should be a new rule of thumb to reverse arterial damage, just for starters. Problems from sitting for long periods can affect other parts of the body. Consider the toll from sitting on your lower back. I just went and got my mail and walked up 15 flights of stairs and I still go workout regularly.




In case you haven't noticed, or are in complete denial, the Holidays are at our door...again! It's a time to indulge, live unhealthy, gain weight, and try to reconcile with the culminating New Year's resolution to get healthy again. There really is nothing wrong with overindulging as long as it doesn't interfere with putting in your 'healthy' time. Start by watching your portion control. Next continue to exercise. Tips can be found here and here.


While I'm at it, I would like to draw your attention on TOO MUCH of a good thing when it comes to a healthy lifestyle. Sometimes too much healthy can have an opposite affect. Although I try to live as healthy as possible, my true success comes from occasionally crossing over to the unhealthy lifestyle. The key is to always return to a healthy routine IMMEDIATELY! I'll have the occasionally ice cream or cake, but next day I'll hit the gym and eat healthier.


Nutrition and activity play a part in preventing cancer. Speaking of nutrition, I have increased the days that I go meatless. My record is 7 days straight without meat.


How to maximize your grocery budget while still eating healthy sounds like a needed plan!

New Salt Study

A new study questions the need to watch our salt intake. Apparently unless you are over 55, have high blood pressure, or are obese, daily salt intake can range between 3000-6000 milligrams. I unfortunately have 2 out of the 3, so I'll continue to monitor my salt intake.


The third page of the article lists the importance of potassium in lowering blood pressure. It also lists potassium rich foods that I eat a lot of.

Symptoms Not To Ignore

Men are often guilty of ignoring symptoms that can kill them. Cancer can only be beaten if it is caught early and is given proper treatment.


When I first saw a symptom, I was in shock and began rationalizing it. There was no pain and I questioned if I saw what I saw. Lucky for me I got checked out early enough to treat my bladder cancer which is in remission.


Men should learn the symptoms they should never ignore. It can be a matter of life or death.

Your DVT Risk

Are you at risk of developing a blood clot? Known as Deep Vein Thrombosis, or DVT, is a blood clot that can become loose and travel in the blood stream reaching a lung. Certain conditions may put you at a higher risk of developing DVT.


The conditions that put one at risk are cancer, heart health, pregnancy and obesity. There are also certain health factors that put you at risk such as trauma, surgery, inflammation, estrogen, catheters and pacemakers.


Those at risk should work closely with their doctor to monitor any blood clot.

Health Alert-Colgate Total Users

I use Colgate Total toothpaste and am pleased with the results. My biggest oral issue is tartar and this toothpaste is a wonder compared to the whiteners and sensitive targeting toothpastes. So why should I worry?


I stopped using ANTI-BACTERIAL soaps because they contain triclosan. This chemical has been linked to cancer-cell growth and disrupted development in animals. It was founds in my hand soaps and dish detergents which I have now discontinued by making sure triclosan is not found in these products.


So now I find that it is in my oral hygiene toothpaste of choice? More importantly, why is Colgate defending it as safe?


All I can say is that I want in on this lawsuit!

The Workout Manual

It's time to fine tune your workouts. Here are 3 tips to get better results from your workouts. Changing your routine every two weeks will definitely give you the best results.


Get the most from your cardio workout. I would recommend one form of cardio daily, even if it is a brief run.


Still having trouble getting motivated to go to the gym or exercise? Perhaps you should develop these habits.


You need to get at least 120 minutes of exercise a week to reap a lifetime of benefits. The key to exercise is movement. Strive for 10000 steps a day at the very least.


We all have been in an exercise rut from time to time. The important thing is to climb out of that rut and get back into an exercise routine.


Pressed for time? Workout in 15 minutes.


There comes a time to categorize your workouts. Let me explain what I am talking about. Are you targeting weight loss, muscle building, endurance, strength, etc.? At my age it is all about maintenance. I've arrived as far as I'll go. I'm at maintaining what I got. My routine is mostly strength and core strength.


If you want to lose weight quickly, try these exercises, that can also work the strength, endurance and core.


To be continued...

Cancer Prevention Through Nutrition

By now I am sure we have heard so much about which foods fight or reduce cancer risks, that we can probably recite the foods in alphabetical order. But research tends to fine tune the findings that sometimes might change or be elaborated upon.


The Journal of the American College of Nutrition has offered six recommendations for eating and cancer prevention. What comes different from this study is that it recommends little or no dairy, red or processed meat, and avoiding meat that is grilled, fried or broiled. Broil was a surprise to me, but I have been baking most of my meats.


Most of the other recommendations, avoiding alcohol, eating more fruits and vegetables, are a given. The soy during adolescence to prevent breast cancer in adulthood, is totally new to me.