Physical Activity in a Crunch

(Pun slightly intended since a crunch is a kind of sit-up & also describes busyness...).

Being too busy is a common excuse for not being active. While we can't create more time, we often have some control over how we spend it. Here are some tips for being both busy & active!

- Prioritize. Regular physical activity provides great physical, mental, & emotional benefits. Schedule it like you would an appointment. Pick an activity you enjoy to encourage follow-through. Could you redistribute time from a less beneficial task?

- Incorporate. Think about ways to add physical activity into your current workload. Walk while talking to a friend. Stretch during breaks at work. Exercise during your favorite show's commercials. Play tag or catch with your (grand)kids. Park a little further away.

- Use the buddy system. It's easier to skip your workout if no one is counting on you. For the technology advanced, there are lots of fitness tracking apps. Some will even reward or fine you based on your behavior.

- Use your time wisely. Increased effort is a popular & effective way to get a quality workout in less time. Common terms include High Intensity Interval Training (HIIT) & Tabata (20 seconds of intense activity with 10 seconds of rest). For the best results, move as quick as possible based on your ability. However, even low-intensity activity still benefits general health & wellness.

Check out this sampling of short workouts or create your own! These can be done at home with little equipment. Please adjust speed, range of motion, etc., to match your fitness level & goals.
- Johnson & Johnson's Does the 7 Minute Workout Really Work?
(To see the workout, check out the New York Times Well blog's The Scientific 7-Minute Workout.)
- PopSugar's Zumba Toning Full-Body Workout Video (10min)
- SparkPeople's 14-Minute Basic Yoga Workout Video
- Greatist's The 15-Minute-At-Home Tabata Workout
- RealSimple's 6 Effective Kettlebell Exercises
- American Council on Exercise's 30 Minute Lunch Workout
- Greatist's A 30 Minute Strength & Cardio Circuit...

** NOTE:  With any fitness program, please consider your current fitness level & progress slowly. Use proper form to help avoid injuries. If you have health concerns, talk to your healthcare provider or another expert before dramatically changing your routine. **

What Did You Pack?-- A Lunchbox Lesson

It's almost back to school time! (Insert cheers &/or groans as needed.) Packing lunches for the whole family can be a great way to encourage healthy eating, improve school or work performance, & save money. However, it can sometimes lead to feelings ranging from boredom to queasiness.

Feeling sick? A Texas study found an alarming number of pre-school lunches with foods outside of their safe temperature ranges. This can allow bacteria to flourish, foods to spoil, & make people sick. Young kids & older folks are much more sensitive. Washing your hands before packing or eating the lunch is also a great habit.
- Fight BAC's Pack a Safe Lunch 101
- CNN The Chart's Secret For a Safe Kid's Lunch

In a rut? Check out these websites for meal packing inspiration:
- Parenting's 15 Nut-Free Lunch Recipes & Snacks
- Diabetic Foodie's Packable Lunches for Kids & Adults
- EatingWell's Quick Light Lunches
- Food Network's Healthy Lunch Recipes
- Epicurious' Back to School Lunch Ideas

Now is also a great time to learn more about nutrition at Choose My Plate. Get a refresher on food categories (MyPlate); specialized nutrition info by age (Audience); plus recipes, food plans, tips for eating on a budget, etc.

Live Longer With These Healthy Habits

The average American life expectancy rose slightly to 78.8 years old (81 for women & 76 for men). However, the 10 leading causes of death nationwide continue to be:  heart disease, cancer, chronic lower respiratory diseases, stroke, unintentional injuries, Alzheimer's disease, diabetes, influenza/pneumonia, kidney disease & suicide. Together, they seriously impact quality of life before accounting for almost 75% of deaths. (Curious about how we compare locally? Check out our 2014 SOTCH or 2011 Community Health Assessment.)

Genetics do play a role. Long-term healthy habits are powerful, though. They can help prevent, influence, or treat many health conditions. Commonly mentioned habits include eating nutritious foods; being physically active; getting quality sleep; reducing stress; etc. Some may surprise you!

Learn more at:
- US News & World Report's 11 Health Habits That Will Help you Live to 100,
- Frank Horton Associates' Healthy Changes for Staying Young,
- American Council on Exercise's 5 Habits That Will Help Increase Your Longevity,
- Nat Geo's Here are the Secrets to a Long & Healthy Life,
or search our blog for healthy tips.

Have a Seat?-- How Sitting Impacts Health

"Have a seat." "Take a load off." "Sit & stay awhile." We've all heard (& may even said) these greetings. However, it turns out that sitting can be hazardous to your health. Some advocates are now comparing the dangers of sitting to that of smoking...

Many people who exercise think they're immune. They assume their 30 minute or an hour workout counteracts the 8 hours spent sitting at a desk (plus driving, TV time, etc.). While exercise is great for so many reasons, research reveals that being physically active throughout the day is also important.

Both sitting for extended periods & the cumulative amount (i.e., how an 1 hour here & 2 hours there adds up) can impact health. Involved body systems include organs (including your heart & brain) & muscles (including your hips, back, & neck).

When you do have to sit, try to:
- use good posture. Sit up straight. Adjust your chair.
- schedule & take regular breaks to stretch, rest your eyes, etc.
- get up, stand, &/or move around whenever you can. For example,
  - walk to a co-worker's office instead of sending an e-mail.
  - do a walking meeting for small groups.
  - stand while talking on the phone.
  - use a bathroom that's further away.

For more details & tips, check out:
- Washington Post's The Health Hazards of Sitting (infographic & tips)
- Greatist's Legit Ways to Move More During Work-- And Avoid Death by Sitting
- LiveScience's 5 Tips for Sitting Less During Your Work Day
- Reader's Digest's Rise up Against Sitting Disease: 22 Healthy Ways to Move More

Table Salt vs. Sea Salt-- Which is Healthier?

Have you noticed how many packages exclaim, "Now with sea salt!"? Based on the sheer frequency, it would be easy to think that sea salt must be healthier than traditional table salt. But, is it?

- Sea salt is less processed & has less ingredients than table salt (anti-clumping agents).
- Sea salt may have trace elements (like magnesium, calcium, etc.). However, experts are skeptical whether it's enough to matter. Many foods are far better nutrient sources. Table salt, on the other hand, often has iodine added. While it can help prevent goiter (a thyroid disease), there are other iodine-rich foods available.
- Sea salt & table salt have roughly the same amount of sodium. The only difference might be a sea salt with a larger, coarser grain. If it tastes more noticeable, some people may use less...

In summary, there's really no nutritional difference. Remember to:
- taste your food before salting. Consider salt-free spices, low sodium broths, or citrus instead.
- compare nutrition labels to choose less salty foods. Aim for no more than 1,500mg - 2,300mg (1 teaspoon) of sodium per day. The lower range is especially recommended for people with high blood pressure or other heart issues.

For more info, check out:
- American Heart Association's Sea Salt vs Table Salt-- Sodium Break Up,
- North Kansas City Hospital's Table Salt vs. Sea Salt,
- NC Cooperative Extension's Get Heart Smart About Sodium,
or search our blog.

Slightly Less Sweet

Previously, we discussed many different sweeteners. While each has advantages, most have some distinct disadvantages, too. Usually, when experts recommend eating less sugar or sweeteners, it revolves around weight loss. However, Greatist has compiled a list of 21 Good Reasons to Eat Less Sugar That Have Nothing to do With Weight Loss.

The average American eats 23 teaspoons of added sugar per day. This is 2.5 - 4 times the American Heart Association's recommendation (plus hundreds of extra calories)! Check out the Center for Science in the Public Interest's infographic Sugar: Too Much of a Sweet Thing to see what this actually means.

Sometimes, we consciously choose a sugary food or drink (like WebMD's list of the 7 Most Tempting Sugary Foods). Other times, we're eating products that you'd never expect to be sugar-filled. Examples are shown in Huffington Post's infographic These Foods Have More Sugar Than a Krispy Kreme Donut.

However, taste buds can be changed. Reader's Digest's 13 Easy Ways to Break Your Sugar Addiction & the above WebMD article share tips. Here are a few to get started.
-  Read nutrition labels or ingredient lists to compare & limit added sugars. On labels, sugars are listed near the middle. Both naturally occurring & added sugars are included. But, our 7/15/15 post lists common sweetener suffixes to look for.
- Most people do better by gradually reducing sweetness. Try mixing sweet & unsweet. Or, just repeatedly add a little less sweetener to diminish over time.
- Prioritize which sugary treat is most important to you & skip the rest.
- Use fruit or spices to add healthier flavor.

Soda vs Diet Soda-- Which is Healthier?

Ok, this is kind of a trick question... Limiting any type of soda (diet or regular) is recommended. Water, milk, unsweetened tea, or even 100% juice (in moderation) are healthier choices.

However, many people choose to drink sodas & do wonder about the question. Both have some advantages & some disadvantages.

Regular soda is full of sugar & calories. Excess can lead to cavities, obesity, & related issues. It would seem that using diet soda to eliminate calories would help promote weight loss. Some studies are showing the opposite, though. As mentioned in the last post, some experts are also concerned about artificial sweeteners' possible short & long term side effects.

In summary, any type of soda should ideally be enjoyed occasionally (rather than regularly). Water, milk, unsweetened tea, & 100% juice provide nutritional benefits that sodas do not.

To weigh the information & decide for yourself, check out:
- WebMD's High Soda Intake May Boost Diabetes Risk
- Cleveland Clinic's 3 Reasons You Should Kick Your Diet Soda Habit
- Time's What Diet Soda Does to Belly Fat
- Food Network's Food Fight: Regular Soda vs. Diet Soda

Our next post will discuss tips to painlessly lower your sugar (or artificial sweetener) intake.

How Sweet It Is... How Sweeteners Stack Up

Whether a juicy piece of fruit or dessert, many people love something sweet. While the explanations vary, the impact of excessive sugar & sugar substitutes on our national health garners much attention.

Here's a quick overview on common sweeteners. For more details, please review the websites below.
- Sugars may be naturally occurring or added. Names often end in -ose (e.g., fructose, sugar in fruit; lactose, sugar in milk; sucrose, table sugar; etc.). Honey & maple syrup are combinations of sugars. They have comparable calories as table sugar (45 - 60 calories/Tbsp). Some sources say honey & real maple syrup have other benefits that refined sugars lack. Sugars are listed on nutrition labels (doesn't specify natural vs. added). Excess sugars can lead to tooth decay, weight gain, & other health issues.
- Sugar alcohols are not like the alcohol we drink. Some are actually less sweet than sugar. Some are not calorie free. They are found in some sugar-free, diabetic, & other common (yet surprising) products. Their names often end in -itol (e.g., mannitol, xylitol, etc.). Sugar alcohols are listed on nutrition labels. Excess can lead to gastrointestinal distress (gas, cramping, diarrhea, etc.).
- Stevia is a plant in the mum, daisy, & ragweed family. Only purified versions are approved-- not whole leaf or crude extracts. It is calorie-free & much sweeter than sugar. Some stevia products also contain sugars or sugar alcohols to counteract bitterness. Stevia may interact with some common prescription medicines. Those allergic to that plant family should be cautious.
- The safety of aspartame, saccharine, sucralose, & acesulfame potassium continue to be debated. All are currently considered safe by the Food & Drug Administration. The Center for Science in the Public Interest & others cite research based concerns & recommend limiting or avoiding these.

If you are pregnant or have any chronic health issues, ask a nutritionist, your healthcare provider, or other expert for a personalized recommendation.

For general information, check out:
- National Library of Medicine's Sweeteners- Sugars
- Mayo Clinic's Artificial Sweeteners & Other Sugar Substitutes
- Food & Drug Administration's High-Intensity Sweeteners
- Center for Science in the Public Interest's It's Sweet... But is it Safe?
- Ask the Dietitian's Sugar & Artificial Sweeteners

New Changes About Fat

Dietary fats have been blamed for multiple health issues over the past few decades. In a stunning reversal, the Dietary Guidelines for Americans Committee recently recommended dropping the long-standing federal fat guidelines. The new Dietary Guidelines will be released later this year.

Committee experts said the scientific research does not support the existing suggestion to limit fat intake to no more than 35% of your daily calories. 
- Total fat reduction hasn't necessarily resulted in improved health measures.
- Eating too much saturated fats & trans fats still tends to lead to less healthy outcomes.
- Whether intentionally or unintentionally, many people who attempt low-fat diets end up eating more sugar, salt, & refined carbs. Sugar, salt, & fat tend to make products taste good. So, when manufacturers remove one, they often compensate by increasing the other two. Experts are still concerned about the impact these have on our health.

The take-home message is to focus on choosing quality, healthier foods & fats (often plant based). Although portion control is still important, you can be less strict with healthy fats.

Learn more at:
- WebMD's Fat No Longer the Focus of New US Dietary Guidelines (overview of the changes)
- Harvard School of Public Health's Low-Fat Diet Not a Cure-All (reviews the studies)
- American Heart Association's Fats: The Good, The Bad, & the Ugly (infographic)
- HelpGuide's Choosing Healthy Fats
- EatingWell's 8 Ways to Follow the Mediterranean Diet

SOS (Save Our Skin)-- Summer Edition Part 3

Our final set of summer skin maladies are rashes (because I'm sure you're itching to move on).

Heat rash (aka prickly heat) is uncomfortable but not dangerous. The little red or white bumps are caused by clogged sweat glands. If affected, wear lightweight fabrics & try to stay cool. Cool baths or compresses may help tame itch. Limit creams/lotions that can worsen blockages.

Poison ivy, oak, & sumac grows as shrubbery or on vines. The plant oil causes an itchy rash in up to 75% of people. The rash is not contagious, even if itched (although infection becomes a concern). Most rashes last 5 -12 days & can be cared for at home with over-the-counter creams/lotions as directed. Get immediate medical advice if you have trouble breathing or severe swelling; a fever or signs of infection; or a rash on your face, genitals, or over 25% of your body. Be careful-- contact with lingering oil on shoes, tools, pets, etc., can also cause rashes.

Many types of insects & arachnids bite or sting like bees, chiggers, fire ants, spiders, etc., (plus last week's mosquitoes & ticks). Pain, redness, & minor swelling at the site is actually considered a normal reaction. These symptoms can often be relieved with ice, over-the-counter medicines, & creams/lotions as directed. However, anyone stung who starts to have trouble breathing, wheezing, hives, etc., should get immediate medical attention.

For more info, check out:
- Mayo Clinic's Poison Ivy & Other Summer Skin Irritants
- Parents' How to Avoid & Treat Summer Rushes & Stings
- WebMD's Allergies to Poison Ivy, Oak, & Sumac
- WebMD's Allergic Reactions to Insect & Bee Stings