When was the last time you went in for your annual checkup? In honor of Men’s Health Month, I want to discuss the importance of paying attention to your body and visiting your primary care physician on a regular basis. If you’re healthy, a yearly visit might be sufficient but if you have a family history of any disease, have a pre-existing condition, or have suffered an injury, you may have to follow up with a doctor or specialist more often. A doctor’s visit is as much a part of a healthy lifestyle as clean eating and consistent exercise. If you have any issues or symptoms, especially any of the below, don’t be afraid to speak up and let your doctor know.
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For seniors, fifteen minutes of exercise a day may be sufficient. A new study has found that even though senior citizens struggle to meet the government-recommended amount of exercise throughout the week, it may not be necessary as long as they are moving a little. “The study authors found that the risk of death lowered during the study as people exercised more. Even people with low physical activity levels, half the recommended amount, had around a 22% lower risk of death compared to inactive people. The researchers say that amount of exercise is the equivalent of a 15 minute brisk walk every day.” If you are age 60 or older, make sure that you are moving on a daily basis to help your health. (Time)
Eating whole grains may decrease your risk of death. Researchers have found a correlation between whole grains, which American don’t eat enough of, and longevity. “People who ate the most whole grains were about 16 percent less likely to die of any cause during the study than those who ate the least, almost 20 percent less likely to die from cardiovascular disease and more than 10 percent less likely to die of cancer. For every additional serving of 16 grams of whole grains, cardiovascular disease-related death risk declined by 9 percent and cancer death risk by five percent…” The research suggests that we all should be adding more brown rice, oats, and other whole grains into our daily diets. (Fox)
Your job may be the reason you’re not exercising enough. A new study shows that your occupation can influence your exercise habits. “What they found was that overall, 43% of employed adults did not get the recommended amount of exercise. And people in production jobs, which likely involve more physical labor, tended to exercise less in their leisure time than people with managerial or more office-based occupations; 51% of people with production jobs failed to meet the exercise recommendations compared to only around 30% of people with professional and managerial jobs. In fact, people with more sedentary jobs reported the highest amounts of recreational physical activity.” Education was also flagged as an indicator for fitness: people with a higher education seemed to exercise more frequently. (Time)
Written by Toni McKinnon
Sponsored by USANA Health Sciences
We’ve become very picky eaters when it comes to the sources of the foods we eat, and the food industry has taken notice. Take protein, for example. We want to know where it comes from, and precisely what’s in it. Luckily for us, there are now a wide variety of pure protein sources available to meet the demands of even the most finicky protein consumers.
Whey protein can now be sourced from cattle that have not been treated with synthetic hormones (no added rbST or rBGH) and processed using low-temperature pasteurization to minimize denaturing of the protein. High-quality soy protein can be sourced from plants that are not genetically engineered. There are even unique protein blends that can provide complete protein (a protein is considered complete when it contains an adequate proportion of all nine of the essential amino acids that humans cannot produce on their own). One such unique blend utilizes both pea and potato protein. Both are exceptional sources of amino acids and when combined, provide an excellent pure protein source. Read more »
Whip up this light, creamy soup quickly as an afternoon snack or to serve at a party. Get the recipe.
Nature Made vitamins were recalled last Tuesday. Recalled vitamins may be contaminated by bacteria like salmonella. “Symptoms of salmonella illness, including diarrhea, fever and abdominal cramps, may begin 12 to 72 hours after a person is exposed to the bacteria. Illness can last four to seven days and most people recover on their own. Consumers are advised to stop using the affected Nature Made products and return them to stores for full refunds. Pharmavite is asking retailers and distributors to remove the impacted products from store shelves immediately.” If you have Nature Made vitamins at home, check the lot numbers on the back of the bottle to make sure yours are not part of the tainted batches. (CNN)
People who have issues walking or performing physical activities can get erroneous results when using fitness trackers. Fitness trackers may seem reliable but a new study found that those who used canes or walkers took more steps than indicated on their tracker. “The FitBit One, Omron and Jawbone UP all underestimated actual steps by less than 10 percent for people walking without assistive devices, but had much larger margins of error for those using canes or walkers…Activity monitors worn on the wrist tend not to be accurate for older people with mobility issues…” To get a more accurate reading, researchers recommended using a pedometer worn near the waist instead of the arm. (Reuters)
The Food and Drug Administration (FDA) may not have an efficient recall process in place. According to a new report by the U.S Department of Health and Human Services, the FDA does not issue timely recalls. “The report suggested that the FDA instruct recall staff to set timeframes for recalling products. Waiting too long to recall products has endangered consumers in the past, the report found, citing a nut butter recall in which at least 14 people became ill from salmonella. More than five months passed from when the FDA identified the contaminated product to when the company initiated a recall.” The FDA will be updating its procedures in order to catch recalls and other health issues earlier. (Time)
With the first day of summer less than two weeks away, it’s the perfect time to talk about enjoying the sun safely, cooling down with healthy sips, and exercising in the great outdoors. It’s one of my favorite times of the year because we have more time to relax and if we’re lucky enough, take a well-deserved vacation. Before you kick back at the beach, pool, or simply on your back porch, remember to keep these summer safety tips in mind. Read more »
Eating foods high in healthy fats won’t make you gain weight. Regardless of their calorie count, researchers have found that fats like avocados, nuts, and olive oil in the Mediterranean diet are beneficial. “People who were put on a Mediterranean diet without any calorie restrictions for five years lost slightly more weight than people put on a low-fat diet for the same amount of time…more than 10% of heart deaths were traced to eating too few plant oils, like those that are plentiful in a Mediterranean diet. In another study by the same authors of that analysis, people who drank full-fat milk had a 46% lower risk of developing diabetes than those who chose skim.” Overall, people on the Mediterranean diet tended to eat more healthy foods such as produce and fish. (Time)
There are four activities that might strengthen your mind. A few different research studies showed that activities such as doodling, practicing yoga, running barefoot, and spending time in nature may help improve memory. “If you were one of those students who was more likely to doodle in the margins of your notebooks than write words in them, you may have been onto something… Those who chose the drawing route remembered about twice as many words as those who wrote them down.” In another study, “Both groups showed statistically similar improvement in verbal memory, but the yoga group also showed an improvement in visual-spatial memory (where you left your keys, for example) as well as in signs of depression and anxiety.” A separate study found that “…barefoot runners who were told to hit these targets showed a roughly 16 percent improvement in working memory… this effect may result from the combination of the increased blood flow that running produces and the forced focus that comes from hitting targets.” And finally, a fourth study reported on the benefits of the outdoors: “…people who stepped outside into a natural or parklike environment showed improvement across a host of cognitive functions — including memory — compared with those who were stuck in a city.” (Washington Post)
Drinking coffee before an early workout may improve your overall performance. Since caffeine is a stimulant, it may help your body function more efficiently. “‘Caffeine is a stimulant that acts on the central nervous system, the heart, and possibly the ‘center’ that controls blood pressure,’ all of which play a vital role in helping your mind and body push harder in a workout… Plus, researchers found that when people caffeinated before a workout, they ate 72 fewer calories later in the day and had an easier time keeping cravings in check.” The researchers advised that people who work out in the morning supplement their coffee with water to help them stay hydrated. Additionally, people who exercise at night should not drink coffee near bed time, even if it is before a workout. Find out more about the pros and cons of drinking coffee. (CNN)
Put your leftover brown rice to good use by making this delicious soup. Get the recipe.
The Food and Drug Administration (FDA) is making moves to try and lower sodium consumption in America. The federal agency is setting new standards calling for a cutback on salt in packaged and processed foods. “More than 70 percent of the sodium consumed in this country is already in food before it reaches the table, according to the Centers for Disease Control and Prevention…The guidelines are sweeping and set targets for the gradual reduction in sodium in the majority of processed and prepared foods — about 150 categories, including pizza, deli meats, canned soup, snacks, breads and rolls. The reductions would be two-phased, cutting sodium over two years and over 10 years. If the food industry adjusts sodium levels based on the F.D.A.’s targets, the agency said it expected consumption to drop to 3,000 milligrams a day in two years and 2,300 in 10 years.” Sodium can cause high blood pressure which can lead to other, more serious health issues and the FDA is optimistic that these guidelines will help the health of the American population as a whole. (NYT)
There may be more calories in your Chipotle meal than a McDonald’s order. New research has shown that fast casual restaurants, like Chipotle, may contain more calories in their meals than fast food restaurants. “The researchers examined the calorie counts of 3,193 entrees sold at restaurants representing 24 different fast food chains and 28 fast-casual chains, according to the report in the Journal of the Academy of Nutrition and Dietetics. They found the average fast-casual entree had about 760 calories compared to the typical fast food entree with about 560 calories. Schoffman said the study team was surprised by the overall results and by finding a greater proportion of fast casual restaurant entrees exceeded the median of 640 calories.” The study noted, however, that it only looked at calorie counts and not nutritional value as well. The researchers hypothesized that even though many fast casual restaurants have more calories, they are actually bigger portions with generally healthier ingredients. Customers should pay attention to what ingredients they’re ordering, in addition to calorie counts, to make sure they are making a healthy choice. (Reuters)
The World Health Organization (WHO) has updated its preventative guidelines for the Zika virus. Sexual transmission of the virus is possible and the WHO wants to ensure sexually-active people are taking the right steps to prevent themselves from infection. “The WHO advised couples to use barrier contraception or abstain from sexual contact for at least eight weeks after returning from an area with ongoing Zika virus transmission. This is double its previous guideline of four weeks. For men who have symptoms of the Zika virus, the WHO advises them to abstain from sex or use barrier contraception for six months over concerns that the virus could persist in semen. For women who have symptoms of the Zika virus, that recommended period is eight weeks. Additionally, couples who want to conceive are advised to wait six months if they had any symptoms of the Zika virus. Symptoms can include fever, pink eyes or rash.” The WHO is continuing to research the virus to find a way to prevent infection. (ABC)
After an early shoot at The Today Show this morning, Dr. Oz stopped by his office next to the Radio City Music Hall for breakfast. Can you guess what he loves to eat? In the latest Facebook Live video, find out what he keeps in his office mini fridge and his favorite custom office mementos. Plus, stay tuned for an office tour led by Dr. Oz himself, say “Good Morning!” to The Dr. Oz Show staff, and take a sneak peek inside the whisper room where Dr. Oz records sound clips for the show.