Radon-- A Realistic Concern

 Radon is an odorless, tasteless gas that occurs naturally. It is found in soil & water throughout the US. Once radon gets into the air, people breathe it in. Radon is the second leading cause of lung cancer, killing over 20,000 Americans per year. Smokers are affected roughly 10 times more often than non-smokers. There are no known short-term health effects or symptoms.

Radon can get into any kind of building— regardless of age, energy efficiency, or presence of a basement. It often enters through cracks, gaps, etc. The Environmental Protection Agency (EPA) estimates that 1 in 15 homes are impacted. Certain rock formations increase the likelihood of radon within our area. Since radon levels can vary greatly, testing your home is the only way to know (even if your county isn't higher risk or your neighbor's home is fine).

Fortunately, radon testing is often both cheap & easy. For the most accurate results, read the kit’s directions. In general, test on the lowest level of your home in a heavily used room. Don’t test in kitchens or bathrooms. Keep windows & doors closed as much as possible while testing. Results are read in picocuries per liter (pCi/L).
- Average outside:  0.4pCi/L
- Average inside home: 1.3 pCi/L
- Consider fixing if levels are between 2 - 4pCi/L.
- Immediate repairs are needed if levels are 4 pCi/L or more.

Radon reduction systems are very effective in returning levels to an acceptable range. Choose a certified professional for any necessary repairs. Once cleared, re-test every two years.

When under construction, radon-resistant techniques can be done simply, effectively, & inexpensively. Even these buildings should be tested for radon once occupied, though.

Learn more at http://www.ncradon.org/Home.html or www.cancer.gov. Or, call Granville Vance Public Health’s Environmental Health Department for a free radon test kit or with questions (919-693-2688 or 252-492-5263).

Fitness When it's Frigid

"Snowmageddon" is in progress. But, don't let that stop your physical activity!

Cold weather fitness tips:
If you prefer to be active outside, do so safely. While most people know to dress in layers, you still need to consider sunscreen, hydration needs, ways to be visible, etc.
- Mayo Clinic's Winter Fitness: Safety Tips for Exercising Outdoors
- Spark People's 13 Cold Weather Exercise Tips
- Cleveland Clinic's Cold Weather Can Give You Exercise-Induced Asthma

Indoor workout ideas:
(**Note:  Please modify movements as necessary to suit any health concerns & your current fitness level.)
- Fitness Blender's Low Impact Cardio Workout for Beginners (also has modification tips)
- American Council on Exercise's Workouts (many choices)
- Lifehack's 7 Minute Workout (on YouTube... just one of many free workouts you can find) 
- Military.com's Stuck Inside? Indoor Workout Ideas (requires limited equipment & space)
- Moneycrasher's 10 Best Indoor At Home Exercises & Workouts Without Equipment
- Greatist's 20 Awesome Indoor Workouts to Try Before Winter's Over (don't miss related articles in the right sidebar)

Fitness Apps: (**Note:  Please use caution with all downloads.)
- Wired's The Best Fitness Apps
- PCMag's The 25 Best Fitness Apps for 2016
- US News' The Best Fitness Apps for When You're Stuck Indoors

How Did You Sleep?

**Note:  This is actually our 300th "The Road to Better Health" post. Thanks to our dedicated readers for making this possible! Be a friend & tell someone new about us. **

quotesgram.com

Sleep is often something we take for granted.... Did you know that a lack of sleep can lead to accidents, weight gain, chronic health issues, & several other things I can't remember (oh, yeah, like forgetfulness). Learn more with WebMD's 10 Things to Hate About Sleep Loss.

Children get scheduled naps but who actually needs the most sleep? What are the different stages of sleep? Can you make up a sleep debt? Find out with WebMD's Sleep Quiz: Why You Need Your Zzzs.

Experts recommend adults get 7-9 hours of sleep each night. Although some estimates show improvement, many Americans fall short. Like any other healthy behavior, improving sleep may take some time & effort. The University of California San Diego offers a great Sleep Hygiene handout with tips. Search our blog (upper left sidebar) for more tips.

Many things can disturb sleep (including electronic blue light; alcohol, caffeine, or nicotine; some foods; some health issues & medicines; etc.). If you continue having sleep troubles, check out the National Sleep Foundation's Sleep Disorders & Problems page for general advice. Or, make an appointment with your healthcare provider for a more personalized approach.

Setting Goals for 2016

January is popular for making (& breaking) New Year's resolutions. As last week's post suggested, consider framing your resolutions as goals. Start with one or two specific goals. Revisit goals periodically to tweak as needed & celebrate accomplishments (both big & small). Need ideas?

- Healthier eating
* General:  Eat This, Not That's 20 Resolutions Diet Experts Want You to Make
* Cooking more at home:  WebMD's Simplify Weeknight Meals
* Eat more fruits & veggies:  Fruits & Veggies More Matters

- Being more active
* WebMD's Fitness Tips for Beginner Athletes
* MSN's 5 Things That Happen to Your Body When You Walk

- One-stop (goal) shopping
* RealSimple's 100 Inspiring New Year's Resolutions (Note: not all will be appropriate for everyone)
* Eat Smart Move More's Simple Tips
* MSN's 19 Tiny Life Changes You Can Make Right Now
* Or, search our blog for tips on improving sleep, stress, & lots of health related topics!

Improve your goal setting with:
* Business Insider's A Harvard Psychologist Explains Why Your New Year's Resolutions May Do More Harm...
* Gaiam Life's 10 Tips to Help You Keep Your New Year's Resolutions...

Holiday Challenge-- Week 7

Welcome to the final week of the 2015 "Maintain, Don't Gain" Holiday Challenge. We hope the content helped motivate you to learn & practice healthy behaviors through the holidays (& beyond).

Eat Smart Move More Weigh Less (the Challenge's sponsor) reports that a record 13,500 people participated this year! Here is a summary of one of the articles & the weekly challenge.

Check out lots of great tips, tools, recipes, & webinars at Eat Smart, Move More, Weigh Less.

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New Year's Resolutions

 

... Every year, people attempt a resolution but rarely have positive results. Follow these tips to make sure your resolutions stick.
Tip #1: Create goals that are specific and measurable.
Calling them New Year’s “goals” instead of “resolutions” shows that there is an idea of measuring your progress. A goal is something that can be reached... The goals need to be specific enough so that you can answer if you completed them with a ‘yes’ or ‘no’ answer. ...Try more specific goals like “Did you eat breakfast every day for a month”?

Tip #2: Allow yourself to feel a sense of accomplishment and progress.
Choose goals that are meaningful to you. If you choose to be more physically active for a reason, it will be easier to visualize your end goal. ...Celebrate the small successes along the way.

Tip #3: Know your limitations and don’t let setbacks stop your momentum.
With any new change in your lifestyle, there are going to be some rough patches while you are adjusting. Be prepared for obstacles and setbacks. Split up your large goal into small steps... once it’s broken down, you are able to feel empowered by taking it a step at a time.

Tip #4: Use tools to track your progress.
Find tools that will help you stay on track and will encourage you to reach your goal. Track however works for you; write it down on paper or use a smartphone app such as MyFitnessPal or LoseIt. Tracking your progress is key to your success.

Tip #5: Accountability partners
A great motivator to stay on track with your goal is to find an accountability partner. Choose someone who is reliable and encouraging....

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Week 7 Challenge:  Find Your Motivation

 

Everyone has a different answer to the question why do I exercise? Why do I eat healthy? Identifying your "why" will help you stay motivated to improve your health.

What is your "why"? It's not the answer you think you are supposed to have but really what motivates you....

Start thinking of yourself as someone who has a healthy lifestyle. YOU are that person who has a gym membership that you use. YOU are that person who is always looking for ways to stay active. YOU are the person who others view as healthy. YOU are that person and you are fabulous!

Holiday Challenge-- Week 6

With 2016 quickly approaching, the "Maintain, Don't Gain Holiday Challenge" is almost over. You can still access Eat Smart, Move More, Weigh Less's social media, tools, & recipes at https://esmmweighless.com/sign/.
Below is a summary of one article & the weekly challenge.

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How to Exercise While Traveling

"... Whether you are staying at a family member’s house or in a hotel room, make a plan to stay active. ... they might have an area for you to do a fitness DVD.... Or, they might know of a nearby walking trail or neighborhood for you to explore. For more information on trails located near you or your family, visit American Trails’s website. Encourage your host to join you...

If you are staying in a hotel, check to see what kinds of facilities that they offer.  Select a hotel that has a gym with equipment you like to use, a pool large enough for laps, or even a nearby green-way or trail...

... don’t forget you can always bring your equipment with you. Resistance bands take up very little space in your luggage and can be used in many different ways.

Some activity tips include:

• Pack for fitness: Make sure you bring the things that you need to be physically active...
• Work out as you go: Wear your athletic shoes when you travel. ... stroll through the airport terminal. ... walk through the [train] cars occasionally and walk outdoors at the stops...  If you are driving, make sure to take frequent breaks to get out and stretch.
• Set the tone: When you arrive at your destination, set the tone for your trip by working out right away.  If this isn’t possible, schedule a time and treat it as an important appointment.
• Look for local parks: Ask ... about safe routes for walking or running.
• Practice in the halls: Walk up and down the hotel halls, or skip the elevator and take the stairs. ... airports are great places to get in some steps.
• Use your weight: ... try doing push-ups, crunches, and leg squats!
• Listen to your body: It is okay to take it easy once in a while and enjoy a vacation, but remember that regular exercise can reduce stress and feelings of low energy...

Your travel workout essentials might include:

• Athletic shoes
• Exercise clothing...
• Jump-rope
• Resistance bands...
• Tennis racket
• Music and headphones..."

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Week 6's Challenge:  Planks

This week the goal is to hold the plank position for 3 minutes every day this week. Break up the time into intervals that are comfortable for you, but make sure you are still challenging yourself. That might be 10 seconds, 30 seconds, or 1 minute.

Be mindful of having correct form. Click here for a demonstration of correct form as well as variations of the plank exercise. Start with a Knee Plank (shown below). As you feel more comfortable, transition to the Standard Plank and then to the Forearm Plank. If you are more advanced, try the Side or Single Leg Planks.

Holiday Challenge-- Week 5

It's Week 5 of the "Maintain, Don't Gain Holiday Challenge" sponsored by Eat Smart, Move More Weigh Less. Christmas is right around the corner! You can access ESMMWL's social media, tools, & recipes at https://esmmweighless.com/sign/.

Below is a summary of one article & the weekly challenge.

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Learning Labels

... Reading the food label helps you make the best choices when grocery shopping. The serving sizes ... help us compare similar foods... one serving might not necessarily be the same amount you typically eat.  Even products that seem like a single serving container may be two or more servings.

... The label to the right indicates that there are 250 calories per serving, which is one cup. If we ate 1 ½ cups of this food, we would get 250 + 125 calories for a total of 375 calories....

Limit the nutrients highlighted in yellow, which are nutrients Americans typically eat in adequate amounts, or even too much. Type of fat is more important in determining a healthy diet than amount of fat....

Tips for using the Nutrition Facts Panel:

• Serving size – pay attention to how many servings you eat and plan how they fit into your daily calorie budget.
• Calories – this tells you how many calories are in one serving.
• Trans fat – eliminate them completely. Even if it says “0g” on the label, check the ingredient list for hydrogenated or partially hydrogenated oil.
• Fiber – fiber fills you up and carries you to the next meal. It is recommended for women to have 25g per day and men to have 38g per day.
• Sugar – limit the amount of sugar in your diet. Be mindful of how much sugar is listed on the label and in the ingredients list.
• Ingredient list – the ingredient present in the largest amount by weight is listed first. When choosing a whole gain product, make sure “whole wheat” is listed first on the list. Even if the bread looks like wheat, it might not actually be whole wheat.

The Food and Drug Administration has announced upcoming changes... The most exciting feature is that the new label will break down sugars in to “added” and “natural”. ...The label will also have updated serving size requirements and a refreshed design... For more information..., please visit http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm#overview.

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Week 5 Challenge:  Drink More Water

Make water your #1 drink of choice. Choosing water helps us stay healthy and hydrated especially in the dry winter months. It is also calorie free. Saving on beverage calories will allow you to have an occasional holiday treat.

- Set a specific goal for the day.... Start by finding out how much water you consume now. ...try increasing it steadily each day and work your way up to 8 [cups per day].

- Invest in a water bottle.... some new bottles out there that actually can keep your water chilled for up to 24 hours. If you want to make your water more exciting, try an infusion water bottle and add your own fruit.

- Portion your drink. Here is a helpful strategy... Time-Stamped Water Bottle.

- Use an app to help track progress. Waterlogged ... sets reminders and gives you encouraging tips.

Holiday Challenge-- Week 4

Welcome to Week 4 of the "Maintain, Don't Gain Holiday Challenge" sponsored by Eat Smart Move More Weigh Less. We're over halfway! You can access ESMMWL's social media, tools, & recipes at https://esmmweighless.com/sign/.

Here's a summary of one article & the weekly challenge.

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Eating Out or Takeout

... the holiday season can interfere with your plans for healthy home cooked meals. Below are tips to help you choose healthier options when eating out or ordering takeout.

• The more vegetables the better. Many restaurants now have vegetarian or vegan options. ...or choose an entrée that has lots of vegetables....

• Think (or ask) about ingredients used. Restaurants often add extra salt, sugars, oils, flavorings, butter, and cream.... Don’t be afraid to... request for something to be changed... 

•  Asian
  
• Order vegetables with a grilled protein or choose a vegetarian meal.
• Choose brown rice...
• Get sushi made with rolled cucumbers instead of rice.
• Choose broth-based soups and dishes.
• Ask for sauces on the side.
• Steer clear of sugar-based sauces (like duck or plum).

• Mexican
  • Try a burrito bowl or salad... loaded with vegetables and lighter on the meats and rice.
  • Go minimal on toppings... add fiber-rich options like tomatoes, lettuce, onions, and salsa.
  • Be mindful of the chips and salsa...
  • ... save half for lunch the next day.

• Italian
  • Ask for whole-wheat or whole-grain pasta.
  • Look for ... grilled, steamed, lightly sautéed, baked, roasted.
  • ... choose one that incorporates a lean protein, and opt for marinara or a simple sauce made of olive oil, lemon, and garlic. Skip the Alfredo or cream sauces.

• Indian
  • Try kebabs made with prawns, grilled chicken, tandoori salmon, or vegetables.
  • Look for dal (such as dal Bukhara), made with lentils and beans....
  • Order steamed vegetable to stir into curries. This adds volume and reduces the calories....

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Week 4 Challenge:  Stretch it Out!

Stretching in the morning is a great way to release tension, warm up your muscles, and energize your morning. These stretches take less than 7 minutes to complete. Remember to stop when you feel pain, and modify as needed. 

This week, spend at least 7 minutes each morning stretching. Not a morning person? They can also be done in the evening or throughout the day. Below is a link to a few recommended stretches.

Weekly Challenge Stretches

Holiday Challenge-- Week 3

Welcome to Week 3 of the "Maintain, Don't Gain Holiday Challenge" sponsored by Eat Smart Move More Weigh Less. It's still not too late to sign up (for free) at https://esmmweighless.com/sign/. You can also access their social media, tools, & recipes from that website.

Here's a summary of one article & the weekly challenge.
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25 Days of Winter Wellness

...

December 1^st: Every time you see Santa on TV do 10 jumping jacks....

December 2^nd: Bundle up to walk around the neighborhood and enjoy the decorations and lights....

December 3^rd: ... Add raw green leafy vegetables to fruit smoothie and no one will know it’s in there.

December 4^th: ...Pop and lightly season your own [popcorn]. You can even make your own microwavable popcorn.

December 5^th: Make and mail old-fashioned thank-you notes... Reflect on what you are thankful for this season.

December 6th: ... Have kids wash vegetables and mix ingredients. Help them understand where the food comes from...

December 7^th: De-stress with a yoga class. Many gyms offer discounts... or look for videos on Youtube.

December 8^th:  ... Park a little farther away, take the stairs instead of the escalator or elevator, and do a lap around the store before buying anything.

December 9^th:  Make a time capsule of family memories from the past year.

December 10^th: Search for new hiking trails.... Or look for animal tracks in the snow....

December 11^th: Holiday-music dance off...

December 12^th: Volunteer at a soup kitchen.

December 13^th: ... Make up a recipe for a new soup or chili. Start with a low-sodium broth and go from there.

December 14^th: Enjoy a picnic inside by the fireplace or holiday tree. Pack soup in a thermos, fruit, and a tin-foil wrapped sandwich. Take the picnic outside for a real adventure.

December 15^th: Learn a new snow activity that starts with an “S”: sledding, skating, skiing, snowshoeing, or shaking your shoulders to holiday music.

December 16^th: Write New Year’s resolutions –for each other.... that will encourage a healthier new year.

December 17^th: Try a new winter vegetable. Rutabagas, Parsnips, Turnips, Escarole, or Celeriac are some suggestions.

December 18^th: Donate one new gift per family member to charity.

December 19^th: ... catch snowflakes on dark fabric, place in the freezer for 10 minutes, and analyze with a magnifying glass.

December 20^th: ... Check out an exercise DVD that looks fun for the whole family...

December 21^st: ... creating [gift wrapping] stations around the room and do different exercises in-between each one.

December 22^nd: Celebrate Winter Solstice ... with a dinner by candlelight. Try these healthy recipes: pork tenderloin, creamy mashed cauliflower, and Brussels sprouts with bacon.

December 23^rd: Challenge each family member to create their best snowman....

December 24^th: Cookie decorating party…. Shh no one will know these are healthier sugar cookies.

December 25^th: ...Take a family walk outside and enjoy the winter landscape.

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Week 3 Challenge:  Breakfast

By eating breakfast we provide our bodies with proper nutrients and energy to perform at our peak throughout the day. Breakfast lowers risk for diseases, gets you moving, and keeps you focused. It also balances your blood sugar (glucose), which affects your metabolism. 

This week, the goal is to become better breakfast eaters. 

* If ... not currently..., your goal is to eat breakfast at least three times this week. 

* If ... currently a breakfast eater, your goal is to make sure it is balanced breakfast. 

Follow these tips for a balanced breakfast:

• ... Use foods that pack a good punch of nutrients. Items such as a hard-boiled egg, nuts, and whole grains are all good choices.

• ... Protein is important to keep you satisfied and focused. Eggs or low-fat diary products are a quick options...

• ... If you are busy or not hungry in the mornings, break up your breakfast. Grab a banana... and then bring oatmeal ... to eat once you arrive...

• ... Eat foods that are appealing to you and easy to pull together. A sandwich or leftovers from the night before can be considered "breakfast".

• ... Prep your breakfast the night before so you can grab and go. Try overnight oats or prepare a smoothie ... in the fridge to blend in the morning. Or, ... prepare these muffin pan quiches, then pop them in the microwave for a few seconds while you leave for work.

Holiday Challenge-- Week 2

Welcome to Week 2 of the "Maintain, Don't Gain Holiday Challenge" sponsored by Eat Smart Move More Weigh Less. It's still not too late to sign up (for free) at https://esmmweighless.com/sign/. You can also access their social media, tools, & recipes from that website.

Here's a summary of one article & the weekly challenge.

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Sleep and Counting Sheep

Lack of sleep is a chronic problem in America. ...Getting at least an average of 7 hours of sleep per night is critical to overall health. The way you feel while you're awake depends in part on what happens while you're sleeping.

...There are many body systems that are impacted when we don't get the sleep we need. Sleep deprivation can lead to irritability, cognitive impairment, impaired immune system, risk of type 2 diabetes, risk of heart disease, slower reaction time, memory lapses, and risk of obesity.

Lack of sleep decreases metabolism. This results in burning fewer calories each day. Lack of sleep also affects hormones that are in charge of hunger. ...So, we become hungrier AND it is harder to feel satiated. Therefore, we are prone to overeat when we are sleep deprived.

Use this chart to see how much sleep is recommended for specified age groups.

Age	Recommended Amount of Sleep
Newborns	16–18 hours a day
Preschool-aged children	11–12 hours a day
School-aged children	At least 10 hours a day
Teens	9–10 hours a day
Adults (including older adults)	7–8 hours a day

Tips to getting a good night’s sleep:

1. Set a sleep schedule...
2. No caffeine late in the day...
3. Don’t eat too close to bedtime...
4. Exercise...
5. Turn your bedroom into a sleep sanctuary...

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Week 2's Challenge are desk exercises.

...Physical activity is important for strength, flexibility, balance, coordination, and bone density. The following exercises can be done at your desk and will help overall health. 

Each day this week, take a 3-5 minute break to follow Denise Austin as she leads us through "deskercises". Rotate through the YouTube clips below:

Abs 

Arms 

Legs 

If you would like additional exercises or if you are unable to access YouTube, here is a humorous list of desk exercises with visuals.  Another resource is this bingo board to print out and hang on your computer monitor.