If I could save 443,000 American lives every year, and handout $2,000 annually to 46 million people for the rest of their lives - while increasing their life expectancy by 10 years, I imagine that I would be considered a hero in most places. Not in West Virginia though, where the highest smoking rate in the country stands at 26.6%. In a recent article in The Wall Street Journal, by Betsy McKay, “Downward Trend in Smoking Rate Stalls”, (http://online.wsj.com/article/SB125804680667345609.html) new survey data from the Centers for Disease Control and Prevention (CDC) reveals that the percentage of U.S. smokers increased in 2008 from 19.8% to 20.6%.
There are 46 million smokers in the U.S. 443,000 of them die every year from smoking related diseases or conditions. A pack-per-day smoker, spending $5.50 per pack, will spend $2,000 every year on cigarettes that promise to shorten their lives by 10 years. Smoking is an addiction, and is often more powerful than a person’s desire to quit. However, serious efforts to reduce smoking, e.g. anti-smoking ad campaigns, smoking bans, and increased taxes, have proven to be effective in reducing tobacco use. Sadly, only 3% of the $203.5 billion that has been awarded since 2000, from the 1998 Master Settlement Agreement with tobacco companies and tobacco taxes, has been directed toward tobacco prevention and cessation programs.
Last week I had the pleasure of meeting Carol Southard, RN, MSN, a Tobacco Treatment Specialist, who leads the effort in Chicago to teach people how to quit smoking and stay quit. Carol offers her services through her own company, QuitOnce Smoking Cessation Program, as well as through programs at Northwestern Memorial Hospital and other Chicago area hospitals. Carol has been teaching people “how” to quit smoking, even if they do not want to, for over 25 years. Her success rate, after 12 months, is between 46-53% - 4 times higher than the national average!
Despite Carol’s success, and being Chicago’s leading provider of such a service, she finds it difficult to fill her classes. Despite cigarette smoking being one of the leading causes of cancer, cardiovascular disease, and stroke, many insurance companies will not reimburse individuals for smoking cessation services. Moreover, the number of employers willing to offer this service to their employees has shrunk 50% amidst challenging economic conditions. Carol’s data makes a strong argument for any organization to consider helping its workforce overcome tobacco addiction.
• The risk of lost workdays is between 50-77% higher for smokers than non-smokers
• Injuries among smokers are twice as high as among non-smokers
• Lost productivity due to smoking costs employers over $2,000 per smoking employee
• Excess medical expenses due to smoking cost employers over $2,000 per smoking employee
A small investment in the well-being of employees – increasing their health, happiness, and productivity - offers a huge return on investment to the employer. People living healthier and longer lives, while saving money and contributing to businesses that become more productive and profitable, sounds like a Win-Win to me!
Live WELL!
Michael
Living On WELL Street
“Living on WELL Street” blog provides information and inspiration to people in the workplace, so that they can be happier, healthier, and perform at their highest level.
U.S. Smoking Rate On The Rise - What Are People Smoking?
M. J. White - Monday, November 16, 2009
We Are Family
M. J. White - Thursday, November 05, 2009
WELL Street is proud to welcome a new contributing author to our blog. Danielle Jerschefske, a professional reporter from Milwaukee, will be offering our followers her entertaining wellness insights. Enjoy this initial blog from Danielle.Live WELL!
Michael
Did you know that who you spend time with can affect your waistline? According to a study by the New England Journal of Medicine, obesity can be “contagious.”
Percentage Increase in Your Risk of Obesity if You Have an Obese...
...Sister: 27%
...Wife/Husband: 37%
...Brother: 44%
...Best Friend: 100%
...Group of (Same Sex) Friends: 171%
...Wife/Husband: 37%
...Brother: 44%
...Best Friend: 100%
...Group of (Same Sex) Friends: 171%
The authors of the study report that “[Americans] base our idea of an appropriate body size on people we trust.”
How can you buck this trend? Try spending time doing physical activity together – take the dog for a walk, play a game of volleyball, or go dancing. Your trusted family member or friend can also be a valuable support system if you both agree to stay fit together!
Danielle
KNOWING WHAT IS GOOD FOR YOU does not equal DOING WHAT IS GOOD FOR YOU
M. J. White - Friday, October 30, 2009
Today’s Chicago Tribune (10/30/09) features a story on the front page titled, “We Know How To Be Healthy, So Why Don’t We Do It?” (www.chicagotribune.com/health/preventivemedicine/chi-why-we-balk-30-oct30,0,4730355.story). Tribune reporter, Deborah L. Shelton, shares that the experts suggest, “to ensure good health, we need to learn the science of behavior change”. It certainly piqued my interest, as WELL Street seeks to be a leader in providing “lasting behavior change” for the benefit of individuals and businesses alike.
Shelton says that “we inhabit Fred Flinstone bodies in a George Jetson world”, suggesting that our evolutionary disposition to store energy for future hunting and scavenging is working – we just aren’t hunting and scavenging anymore! Life is too easy! The result is a nationwide epidemic of obesity. To address this, experts say we need to get one body part shaped up above all others. We’re not talking abs, hips, or butt. No, we’re talking about the “brain” – changing the way you think.
Dr. James Prochaska, director of the Cancer Prevention Research Center at the University of Rhode Island, and co-author of the book “Changing for Good,” has identified the following six stages that people go through to make behavior changes last:
1. Pre-contemplation - deny or fail to recognize the problem
2. Contemplation - acknowledge the problem, but not ready to change it
3. Preparation - getting ready to change
4. Action - changing behavior
5. Maintenance - not falling off the wagon
6. Termination - the behavior has been tamed and is no longer a threat
Dr. Prochaska states that people who skip directly to the “Action” stage typically return to their bad habit. It is more effective to advance one stage at a time, suggesting that lasting behavior change is a process rather than a decision or immediate action.
Personal experience in developing WELL Street has demonstrated to me how true Dr. Prochaska’s approach is. There is no big revelation in his findings. Unfortunately, the majority of us do not ever get past stage 3 – getting ready to change. We acknowledge that we have a problem, and have the best of intentions to start changing it . . . but it’s such an inconvenience! I’ll start “tomorrow”, “next week”, “next month”, “January 1st” , becomes the mantra that we create. It’s a calming lie that makes us content for another day.
Lasting behavior change is not easy. Once you recognize the need to change a behavior, you must take action. Making others aware of your desire to change, and seeking their emotional support, is an action that can make change easier –disappointing ourselves is often easier than disappointing others. Utilizing resources that specialize in changing your particular behavior will make your individual effort much easier. Becoming more knowledgeable of the future consequences of your behavior, and developing a passion for improving your overall well-being, one-day-at-a-time, will also encourage lasting behavior change.
Don’t wait, start changing TODAY. My collection of quotes on different subjects helps to inspire needed change in myself. I suggest that you start your own collection. Keep it handy and refer to it often. It will help you make and maintain the behavior changes that you desire.
Live WELL!
Michael
WELL Street’s Top 10 "Lasting Behavior Change" Quotes
1. "To begin, begin." - Peter Nivio Zarlenga.
2. "Never let the fear of striking out get in your way." - George Herman "Babe" Ruth
3. "Do not wait to strike till the iron is hot; but make it hot by striking." - William B. Sprague.
4. "Heaven never helps the man who will not act." - Sophocles.
5. "The future depends on what we do in the present." - Mahatma Gandhi.
6. "We are what we repeatedly do. Excellence, therefore, is not an act but a habit."-Aristotle.
7. You cannot plough a field by turning it over in your mind - Author Unknown.
8. "Action always generates inspiration. Inspiration seldom generates action. -Frank Tibolt
9. "Things which matter most must never be at the mercy of things which matter least."-Stephen Covey.
10. "Our greatest glory is not in never falling but in rising every time we fall." -Confucius.
Honorable Mention
• "The greatest of all mistakes is to do nothing because you can only do a little. Do what you can." - Sydney Smith.
• "The finest eloquence is that which gets things done; the worst is that which delays them." - David Lloyd George.
• "Action expresses priorities." - Mohandas Ghandi.
• "Every day do something that will inch you closer to a better tomorrow." - Doug Firebaugh
• "I couldn't wait for success, so I went ahead without it." - Jonathan Winters.
• "Change your thoughts, and you change your world." - Norman Vincent Peale.
• "First say to yourself what you would be; and then do what you have to do." - Epictetus.
Shelton says that “we inhabit Fred Flinstone bodies in a George Jetson world”, suggesting that our evolutionary disposition to store energy for future hunting and scavenging is working – we just aren’t hunting and scavenging anymore! Life is too easy! The result is a nationwide epidemic of obesity. To address this, experts say we need to get one body part shaped up above all others. We’re not talking abs, hips, or butt. No, we’re talking about the “brain” – changing the way you think.
Dr. James Prochaska, director of the Cancer Prevention Research Center at the University of Rhode Island, and co-author of the book “Changing for Good,” has identified the following six stages that people go through to make behavior changes last:
1. Pre-contemplation - deny or fail to recognize the problem
2. Contemplation - acknowledge the problem, but not ready to change it
3. Preparation - getting ready to change
4. Action - changing behavior
5. Maintenance - not falling off the wagon
6. Termination - the behavior has been tamed and is no longer a threat
Dr. Prochaska states that people who skip directly to the “Action” stage typically return to their bad habit. It is more effective to advance one stage at a time, suggesting that lasting behavior change is a process rather than a decision or immediate action.
Personal experience in developing WELL Street has demonstrated to me how true Dr. Prochaska’s approach is. There is no big revelation in his findings. Unfortunately, the majority of us do not ever get past stage 3 – getting ready to change. We acknowledge that we have a problem, and have the best of intentions to start changing it . . . but it’s such an inconvenience! I’ll start “tomorrow”, “next week”, “next month”, “January 1st” , becomes the mantra that we create. It’s a calming lie that makes us content for another day.
Lasting behavior change is not easy. Once you recognize the need to change a behavior, you must take action. Making others aware of your desire to change, and seeking their emotional support, is an action that can make change easier –disappointing ourselves is often easier than disappointing others. Utilizing resources that specialize in changing your particular behavior will make your individual effort much easier. Becoming more knowledgeable of the future consequences of your behavior, and developing a passion for improving your overall well-being, one-day-at-a-time, will also encourage lasting behavior change.
Don’t wait, start changing TODAY. My collection of quotes on different subjects helps to inspire needed change in myself. I suggest that you start your own collection. Keep it handy and refer to it often. It will help you make and maintain the behavior changes that you desire.
Live WELL!
Michael
WELL Street’s Top 10 "Lasting Behavior Change" Quotes
1. "To begin, begin." - Peter Nivio Zarlenga.
2. "Never let the fear of striking out get in your way." - George Herman "Babe" Ruth
3. "Do not wait to strike till the iron is hot; but make it hot by striking." - William B. Sprague.
4. "Heaven never helps the man who will not act." - Sophocles.
5. "The future depends on what we do in the present." - Mahatma Gandhi.
6. "We are what we repeatedly do. Excellence, therefore, is not an act but a habit."-Aristotle.
7. You cannot plough a field by turning it over in your mind - Author Unknown.
8. "Action always generates inspiration. Inspiration seldom generates action. -Frank Tibolt
9. "Things which matter most must never be at the mercy of things which matter least."-Stephen Covey.
10. "Our greatest glory is not in never falling but in rising every time we fall." -Confucius.
Honorable Mention
• "The greatest of all mistakes is to do nothing because you can only do a little. Do what you can." - Sydney Smith.
• "The finest eloquence is that which gets things done; the worst is that which delays them." - David Lloyd George.
• "Action expresses priorities." - Mohandas Ghandi.
• "Every day do something that will inch you closer to a better tomorrow." - Doug Firebaugh
• "I couldn't wait for success, so I went ahead without it." - Jonathan Winters.
• "Change your thoughts, and you change your world." - Norman Vincent Peale.
• "First say to yourself what you would be; and then do what you have to do." - Epictetus.
A Marathon or Master's Degree - Whatever the Mind of Man Can Conceive and Believe, It Can Achieve
M. J. White - Sunday, October 11, 2009
I woke up this morning, with temperatures in the low 30’s along Chicago’s lakefront, and walked a few blocks down Division Street to cheer on 45,000 inspired people who were participating in the Chicago Marathon. Today marked the 10-year anniversary of my first and only marathon. It made a lasting impact on me, and watching again today made me appreciate, all over again, what I learned 10 years ago.
I saw athletes in wheel chairs, some running with one artificial leg, others running with two artificial legs, a number of world-class runners, and people of all ages, shapes, sizes, and ability. Kenya’s 22-year-old Olympic marathon champion, Samuel Wanjiru, set a course record with a winning time of 2:05:41 – one second faster than the previous record. That one second added $100,000 to his $75,000 first place prize! A Russian woman, Liliya Shobukhova, running only her second marathon, won the women’s competition with a time of 2:25:56.
While the world’s elite runners inspired awe, the mass of everyday humanity made the greatest impression. The leaders competed with a few select others, while tens of thousands competed only with themselves. The difficulty of the challenge was evident in 45,000 faces. Whether it was to realize a new personal best time, or simply to finish, it was a serious personal challenge that was the culmination of many months of training.
The single marathon that I completed 10 years ago taught me about the importance of setting a worthwhile goal and working hard to achieve it. That lesson continues to benefit me. I understand much better how to train, how to eat properly and manage my weight, and how to respond to my body’s aches and pains. At the same time, I have higher expectations of what I can do and accomplish. 10 years after achieving my first marathon, I continue to reap these benefits.
Life changing goals do not have to be physical activities. They can be focused on anything that a person values and wants to achieve – reminding me of a favorite quote from Napoleon Hill, “Whatever the mind of man can conceive and believe, it can achieve.” I remember the joy my Mom experienced when she finally obtained her Bachelor’s Degree in her mid-30’s after going to school at night and on weekends for years – all while working and raising four kids. Once she got it, she continued studying and obtained a Master’s Degree and post-graduate studies on top of that.
Pick a life changing goal that is meaningful to you. Understand what you need to do, and then direct your thoughts and actions toward accomplishing it. Aristotle shared the secret to goal achievement when he said, “We are what we repeatedly do. Excellence, therefore, is not an act but a habit." When your goal-directed actions become habits, you become empowered to achieve.
Live WELL!
Michael
I saw athletes in wheel chairs, some running with one artificial leg, others running with two artificial legs, a number of world-class runners, and people of all ages, shapes, sizes, and ability. Kenya’s 22-year-old Olympic marathon champion, Samuel Wanjiru, set a course record with a winning time of 2:05:41 – one second faster than the previous record. That one second added $100,000 to his $75,000 first place prize! A Russian woman, Liliya Shobukhova, running only her second marathon, won the women’s competition with a time of 2:25:56.
While the world’s elite runners inspired awe, the mass of everyday humanity made the greatest impression. The leaders competed with a few select others, while tens of thousands competed only with themselves. The difficulty of the challenge was evident in 45,000 faces. Whether it was to realize a new personal best time, or simply to finish, it was a serious personal challenge that was the culmination of many months of training.
The single marathon that I completed 10 years ago taught me about the importance of setting a worthwhile goal and working hard to achieve it. That lesson continues to benefit me. I understand much better how to train, how to eat properly and manage my weight, and how to respond to my body’s aches and pains. At the same time, I have higher expectations of what I can do and accomplish. 10 years after achieving my first marathon, I continue to reap these benefits.
Life changing goals do not have to be physical activities. They can be focused on anything that a person values and wants to achieve – reminding me of a favorite quote from Napoleon Hill, “Whatever the mind of man can conceive and believe, it can achieve.” I remember the joy my Mom experienced when she finally obtained her Bachelor’s Degree in her mid-30’s after going to school at night and on weekends for years – all while working and raising four kids. Once she got it, she continued studying and obtained a Master’s Degree and post-graduate studies on top of that.
Pick a life changing goal that is meaningful to you. Understand what you need to do, and then direct your thoughts and actions toward accomplishing it. Aristotle shared the secret to goal achievement when he said, “We are what we repeatedly do. Excellence, therefore, is not an act but a habit." When your goal-directed actions become habits, you become empowered to achieve.
Live WELL!
Michael
Switch from TV to Social Networking - It Is Better For You!
M. J. White - Tuesday, October 06, 2009
Forget TV! Get a life - get online! Social networking - a cure for the indolent TV head! Who would have thunk it? Sharon Jayson did. In a recent USA Today article, "Flocking behavior lands on social networking sites", (http://www.usatoday.com/tech/news/2009-09-27-social-networking_N.htm) Jayson provides an excellent summary of the pros and cons of social networking. While it is too early to measure the long-term consequences of online socializing, the article cites research that suggests that online relationships are good for you.
Harvard sociologist, Nicholas Christakis, and U.C.-San Diego's James Fowler, in their new book Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives compares human behavior to flocks of birds or schools of fish, explaining that so much of what we do and think is influenced by others. The authors suggest that the world is governed by "three degrees of influence" - your friend's, friend's friend is indirectly influencing your actions and emotions. If a friend of mine shares something exciting with me, I act on it or tell others about it, and they do likewise, it is easy to understand how influence spreads. Social networking permits exponential growth of this influence.
Barry Wellman, a University of Toronto sociologist, has been studying social networks since the 1960's and now includes online communities in his research. He believes that online networking has made people "more" social, not less so. People are not watching TV; they are online interacting on social networking sites. Research by Robert Kraut at Carnegie Mellon University has shown that people who communicate online with people that they know (versus those who use the internet to meet new people) actually reduce depression. Wellman argues that online social networking is not replacing everyday personal social networks, rather, he says, "We have more means of being in touch, and we seem to be using all of them”.
Critics certainly exist that challenge the purported benefits of social networking. The opening of the first treatment center for "internet addiction" in Washington State suggests that there could be serious consequences. An obvious online danger is exposing oneself to relationships and past experiences that can be harmful. Social networking is in its infancy. It provides an amazing ability to connect with people - connections that can be good or bad. I choose to use it for good and take advantage of its incredible capability to increase relationships and opportunities. I hope that you do too!
Live WELL!
Michael
The Nielsen Company's blog provides interesting data on the most popular social media websites. The Top 10 sites are listed below.
(http://blog.nielsen.com/nielsenwire/online_mobile/social-media-stats-myspace-music-growing-twitters-big-move/)
"Among the top 10 social media sites, Twitter.com was again the fastest growing, increasing 1,928 percent year-over-year, from 1 million unique visitors in June 2008 to 21 million unique visitors in June 2009–making Twitter the fourth most visited member communities site in June. Facebook continued to lead as the No. 1 U.S. social networking site for the sixth month in a row, with 87.3 million unique visitors in June 2009."
Harvard sociologist, Nicholas Christakis, and U.C.-San Diego's James Fowler, in their new book Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives compares human behavior to flocks of birds or schools of fish, explaining that so much of what we do and think is influenced by others. The authors suggest that the world is governed by "three degrees of influence" - your friend's, friend's friend is indirectly influencing your actions and emotions. If a friend of mine shares something exciting with me, I act on it or tell others about it, and they do likewise, it is easy to understand how influence spreads. Social networking permits exponential growth of this influence.
Barry Wellman, a University of Toronto sociologist, has been studying social networks since the 1960's and now includes online communities in his research. He believes that online networking has made people "more" social, not less so. People are not watching TV; they are online interacting on social networking sites. Research by Robert Kraut at Carnegie Mellon University has shown that people who communicate online with people that they know (versus those who use the internet to meet new people) actually reduce depression. Wellman argues that online social networking is not replacing everyday personal social networks, rather, he says, "We have more means of being in touch, and we seem to be using all of them”.
Critics certainly exist that challenge the purported benefits of social networking. The opening of the first treatment center for "internet addiction" in Washington State suggests that there could be serious consequences. An obvious online danger is exposing oneself to relationships and past experiences that can be harmful. Social networking is in its infancy. It provides an amazing ability to connect with people - connections that can be good or bad. I choose to use it for good and take advantage of its incredible capability to increase relationships and opportunities. I hope that you do too!
Live WELL!
Michael
The Nielsen Company's blog provides interesting data on the most popular social media websites. The Top 10 sites are listed below.
(http://blog.nielsen.com/nielsenwire/online_mobile/social-media-stats-myspace-music-growing-twitters-big-move/)
"Among the top 10 social media sites, Twitter.com was again the fastest growing, increasing 1,928 percent year-over-year, from 1 million unique visitors in June 2008 to 21 million unique visitors in June 2009–making Twitter the fourth most visited member communities site in June. Facebook continued to lead as the No. 1 U.S. social networking site for the sixth month in a row, with 87.3 million unique visitors in June 2009."
Obama Arms - Visible Health Reform!
M. J. White - Tuesday, September 15, 2009
The October issue of Consumer Reports on Health just arrived. Editor, Ronni Sandroff, in her “Editor’s note” column - “To foil aging, get strong”, describes how she recently took up strength training to look better in a sleeveless dress that she will wear to her daughter’s upcoming wedding. “I want my biceps to look at least a little like Michelle Obama’s” demonstrates how the First Lady’s example is influencing so many people in a very positive way. Unlike so many who like to tell us what we should or should not do to improve the quality of our health, Michelle Obama is leading reform by walking the walk and being a visible example to all of us!
A quick Google Search found numerous articles that explain how you too can have “Obama Arms”. Find links to some of those articles below.
The message that Michelle Obama is sending out is that strength training is for everyone. The practical benefits of increased strength are not hard to recognize or appreciate. Your physical appearance improves as you lose fat, and lean muscles create a shapelier figure. At the same time, carrying groceries, climbing stairs, doing work around the house and yard and simply walking any distance becomes significantly easier. Improved balance, mood, endurance, and aerobic capacity, as well as a decrease in arthritis pain, are further benefits that Sandroff mentions.
It is very encouraging to see so many women who recognize the benefits of strength training. Please Ladies, do not be fearful of developing big, unattractive, muscles. It cannot happen naturally. Rather, check out the First Lady and see what could result!
Live WELL!
Michael
WELL Street Founder
From boston.com:
“Trainer Spills Secrets of Michelle Obama’s Arms”
http://www.boston.com/news/nation/washington/articles/2009/09/07/trainer_spills_secrets_of_michelle_obamas_arms/
From cnn.com:
“How to Get Michelle Obama’s Toned Arms”
http://www.cnn.com/2009/HEALTH/02/26/toning.obama.arms/index.html
From fitnessmagazine.com:
“How to Get Michelle Obama's Arms: The Workout Plan”
http://www.fitnessmagazine.com/workout/arms/exercises/how-to-get-michelle-obamas-arms-the-workout-plan/
From huffingtonpost.com:
“Michelle Obama’s Arms Inspire at Presidential Address”
http://www.huffingtonpost.com/2009/02/24/michelle-obamas-arms-insp_n_169702.html
A quick Google Search found numerous articles that explain how you too can have “Obama Arms”. Find links to some of those articles below.
The message that Michelle Obama is sending out is that strength training is for everyone. The practical benefits of increased strength are not hard to recognize or appreciate. Your physical appearance improves as you lose fat, and lean muscles create a shapelier figure. At the same time, carrying groceries, climbing stairs, doing work around the house and yard and simply walking any distance becomes significantly easier. Improved balance, mood, endurance, and aerobic capacity, as well as a decrease in arthritis pain, are further benefits that Sandroff mentions.
It is very encouraging to see so many women who recognize the benefits of strength training. Please Ladies, do not be fearful of developing big, unattractive, muscles. It cannot happen naturally. Rather, check out the First Lady and see what could result!
Live WELL!
Michael
WELL Street Founder
From boston.com:
“Trainer Spills Secrets of Michelle Obama’s Arms”
http://www.boston.com/news/nation/washington/articles/2009/09/07/trainer_spills_secrets_of_michelle_obamas_arms/
From cnn.com:
“How to Get Michelle Obama’s Toned Arms”
http://www.cnn.com/2009/HEALTH/02/26/toning.obama.arms/index.html
From fitnessmagazine.com:
“How to Get Michelle Obama's Arms: The Workout Plan”
http://www.fitnessmagazine.com/workout/arms/exercises/how-to-get-michelle-obamas-arms-the-workout-plan/
From huffingtonpost.com:
“Michelle Obama’s Arms Inspire at Presidential Address”
http://www.huffingtonpost.com/2009/02/24/michelle-obamas-arms-insp_n_169702.html
An Unforgettable Memory Tool
M. J. White - Sunday, September 06, 2009
The October issue of Prevention features an article on improving your mental motor skills and memory. Danielle Kosecki’s article, “Play Up Your Brain Power”, describes a 4-week program, the “Brainpower Game Plan” that helps you “think quickly, clearly, and creatively”. It combines mental drills, specific foods, and workouts. Prevention conducted its own test of the program and found that participants improved their cognitive skills from 28% to 78% over 4 weeks. The author supports the effectiveness of the program with the following data:
• A New England Journal of Medicine study found that the likelihood of developing dementia can be reduced by 63% by regularly engaging in mentally stimulating activities
• A University of Michigan study found that memory can be drastically improved in adults who play a mentally challenging game every day for several weeks.
• A 2006 study showed that people who ate the most fish and had the highest levels of the omega-3 fatty acid DHA in their blood cut the risk of dementia by 47%.
• A Harvard study showed that women who ate the most colorful fruits and vegetables – from the 5 color groups: red, orange/yellow, white, blue/purple, and green – lowered their brain age by 1 to 2 years. Moderate amounts of foods rich in the antioxidant vitamin E – avocados, olive oil, nuts, and sunflower seeds – can reduce the risk of Alzheimer’s disease by 67%.
• Harvard’s School of Public Health claims that 30 minutes of moderate-intensity exercise, 3 times per week, can improve memory and attention span by up to 20%. Novelty in your workout routine helps avoid mental and physical plateaus.
• Complex movements that require thinking and focus, like yoga and dance routines, lead to an improvement in short-term memory. The learning of new moves stimulates neurons to grow and establish new connections, which improves thinking and memory.
• A 2008 study, of adults over 50, demonstrated that staying connected with others can double memory power.
Find out more about the “Brainpower Game Plan” and test your own brainpower at: prevention.com/braingames.
Live WELL!
Michael
• A New England Journal of Medicine study found that the likelihood of developing dementia can be reduced by 63% by regularly engaging in mentally stimulating activities
• A University of Michigan study found that memory can be drastically improved in adults who play a mentally challenging game every day for several weeks.
• A 2006 study showed that people who ate the most fish and had the highest levels of the omega-3 fatty acid DHA in their blood cut the risk of dementia by 47%.
• A Harvard study showed that women who ate the most colorful fruits and vegetables – from the 5 color groups: red, orange/yellow, white, blue/purple, and green – lowered their brain age by 1 to 2 years. Moderate amounts of foods rich in the antioxidant vitamin E – avocados, olive oil, nuts, and sunflower seeds – can reduce the risk of Alzheimer’s disease by 67%.
• Harvard’s School of Public Health claims that 30 minutes of moderate-intensity exercise, 3 times per week, can improve memory and attention span by up to 20%. Novelty in your workout routine helps avoid mental and physical plateaus.
• Complex movements that require thinking and focus, like yoga and dance routines, lead to an improvement in short-term memory. The learning of new moves stimulates neurons to grow and establish new connections, which improves thinking and memory.
• A 2008 study, of adults over 50, demonstrated that staying connected with others can double memory power.
Find out more about the “Brainpower Game Plan” and test your own brainpower at: prevention.com/braingames.
Live WELL!
Michael
Be "Gym Friendly"
M. J. White - Friday, September 04, 2009
In the late 70’s, I joined my first gym. It was in Sarasota, Florida and it was simply called, “The Gym”. It was the epicenter of Florida bodybuilding. Statues of “David” stood atop the “males only” building and warned of the dangerous levels of testosterone inside. As a skinny 20 year old, it was intimidating working out alongside world-class body builders. However, the camaraderie that existed in that sub-culture of muscle bound hunks nurtured friendships and motivated every member to persist in their training.
Thirty years later, I no longer train with body builders, but I continue to belong to fitness centers that are a source of friendship and inspiration. Five years ago, I moved into a new community. The first thing I did was join the local fitness center. Many of the friendships that I enjoy today first started at that fitness center. I know of no scientific studies that support this, but I believe that when you shed your clothing, work up a sweat, and endure physical stress and strain in front of others, you reveal yourself in a very open and honest way. This makes it easy to relate and communicate with fellow gym mates who share a very important value with you – maintaining a fit and healthy lifestyle. You share something in common that is very personal and important, and makes for engaging conversation.
I make it a point to meet someone new each time I go to the gym. Simple words of recognition, admiration, or encouragement are warmly received 99.9% of the time. The 70-year-old woman who lifts weights next to me is just as inspiring to me now as the reigning Mr. Florida was 30 years ago. When I tell her that she is a source of motivation for me, I make a new friend for life. The 14 year old who does not know how to use the equipment, or has bad form, is very appreciative when I tell them how much I admire their discipline and hard work. When I offer to show them something new they are receptive, and they’ll remember it 30 years later – just like me!
The only downside of being “gym friendly” is that you have to allow for more workout time – you’ll have too many friends that want to say “hello”. However, the wonderful feeling of walking into a place where you are greeted by people who are truly happy to see you makes it all worth it. Your presence and commitment to live a healthy lifestyle strengthens their commitment.
New friends add joy and happiness to our lives – just as important for our well-being as our physical workouts! Quality friendships are available in abundance at your local fitness center! Reach out and make a difference in your life and the lives of others.
Live WELL!
Michael
Thirty years later, I no longer train with body builders, but I continue to belong to fitness centers that are a source of friendship and inspiration. Five years ago, I moved into a new community. The first thing I did was join the local fitness center. Many of the friendships that I enjoy today first started at that fitness center. I know of no scientific studies that support this, but I believe that when you shed your clothing, work up a sweat, and endure physical stress and strain in front of others, you reveal yourself in a very open and honest way. This makes it easy to relate and communicate with fellow gym mates who share a very important value with you – maintaining a fit and healthy lifestyle. You share something in common that is very personal and important, and makes for engaging conversation.
I make it a point to meet someone new each time I go to the gym. Simple words of recognition, admiration, or encouragement are warmly received 99.9% of the time. The 70-year-old woman who lifts weights next to me is just as inspiring to me now as the reigning Mr. Florida was 30 years ago. When I tell her that she is a source of motivation for me, I make a new friend for life. The 14 year old who does not know how to use the equipment, or has bad form, is very appreciative when I tell them how much I admire their discipline and hard work. When I offer to show them something new they are receptive, and they’ll remember it 30 years later – just like me!
The only downside of being “gym friendly” is that you have to allow for more workout time – you’ll have too many friends that want to say “hello”. However, the wonderful feeling of walking into a place where you are greeted by people who are truly happy to see you makes it all worth it. Your presence and commitment to live a healthy lifestyle strengthens their commitment.
New friends add joy and happiness to our lives – just as important for our well-being as our physical workouts! Quality friendships are available in abundance at your local fitness center! Reach out and make a difference in your life and the lives of others.
Live WELL!
Michael
Health + Energy + Happiness = Vitality
M. J. White - Saturday, August 29, 2009
WELL Street’s formula for achieving a vitality-filled life is simple: Health + Energy + Happiness = Vitality. None of us can realize our potential without all three of these conditions present in our lives. Think about it. When you are lacking in anyone of these things, do you feel fully alive and able to perform at your best? Our daily quest is to maximize our health, energy, and happiness. We do this by living in the present and making choices today that will contribute to a better tomorrow.
Consumer Reports publishes a monthly newsletter called “on Health”. It covers a wide variety of topical health-related issues. The May 2009 issue featured a cover story titled, “How to Boost Your Energy”. The article challenges the use of caffeine-laced energy drinks to provide short-lived, and sometimes questionable, benefits. It also suggests that are harried, over-stimulated, lifestyle tends to drain our energy level - a natural result of which is an inadequate amount of sleep. According to a 2008 national survey, almost half the population suffers from a lack of proper sleep. Think about the difference we would see in our families, workplaces, schools, etc. if everyone enjoyed a great night’s sleep every night!
Here are some suggestions for boosting your energy level:
• Get the proper amount of sleep that you need every night.
• Plan and prioritize each day the night before to reduce anxiety.
• Get up at the same time each day, even on weekends.
• Increase physical activity in the afternoon, i.e. take walks, stretch, exercise.
• Get outdoors during the day and increase your exposure to bright indoor light.
• Avoid alcohol, caffeine, excessive food or fluid intake, exercise, and nicotine in the evening.
• Only use the bedroom only for what it is designed for!
• Listen to soothing background sounds, i.e. birds, water, wind, and soft music to help you sleep.
• Take a 15 to 20 minute nap during the day.
• Monitor how medications affect your energy level.
• Avoid foods with high sugar and caffeine content that provide a spike and then a crash in energy
level.
• Eat a healthy breakfast.
• Eat healthy snacks during the day.
• Physical activity elevates energy level and mood – stay active during the day.
• Consult your physician if fatigue and a lack of energy persist. It can often be a sign of a health issue that needs medical attention.
Live With Energy!
Michael
Consumer Reports publishes a monthly newsletter called “on Health”. It covers a wide variety of topical health-related issues. The May 2009 issue featured a cover story titled, “How to Boost Your Energy”. The article challenges the use of caffeine-laced energy drinks to provide short-lived, and sometimes questionable, benefits. It also suggests that are harried, over-stimulated, lifestyle tends to drain our energy level - a natural result of which is an inadequate amount of sleep. According to a 2008 national survey, almost half the population suffers from a lack of proper sleep. Think about the difference we would see in our families, workplaces, schools, etc. if everyone enjoyed a great night’s sleep every night!
Here are some suggestions for boosting your energy level:
• Get the proper amount of sleep that you need every night.
• Plan and prioritize each day the night before to reduce anxiety.
• Get up at the same time each day, even on weekends.
• Increase physical activity in the afternoon, i.e. take walks, stretch, exercise.
• Get outdoors during the day and increase your exposure to bright indoor light.
• Avoid alcohol, caffeine, excessive food or fluid intake, exercise, and nicotine in the evening.
• Only use the bedroom only for what it is designed for!
• Listen to soothing background sounds, i.e. birds, water, wind, and soft music to help you sleep.
• Take a 15 to 20 minute nap during the day.
• Monitor how medications affect your energy level.
• Avoid foods with high sugar and caffeine content that provide a spike and then a crash in energy
level.
• Eat a healthy breakfast.
• Eat healthy snacks during the day.
• Physical activity elevates energy level and mood – stay active during the day.
• Consult your physician if fatigue and a lack of energy persist. It can often be a sign of a health issue that needs medical attention.
Live With Energy!
Michael
Metabolic Conditioning - The Most Effective Fat Fighter
M. J. White - Monday, August 24, 2009
OnFitness Magazine is one of my favorite publications. Their mission statement says that the magazine “is produced for men, women, and personal trainers who are passionate about fitness and health. We address cutting edge topics and trends important to today’s fitness lifestyle . . . it is about fitness and achievement, both physically and mentally.” The current September/October issue features an article on “Metabolic Conditioning – How it Burns the Maximum Amount of Fat During and After a Workout” by Jade and Keoni Teta. Numerous research studies support the authors’ claim that metabolic conditioning is the best fat-fighting-fitness exercise that you can do, and it is for everybody!
I knew nothing of metabolic conditioning before reading the article. Having read it, I want to try it, and benefit from its impressive fat fighting results. The authors state, “Unlike other exercise protocols that focus exclusively on developing power, muscular endurance, aerobic capacity or bigger muscles, metabolic conditioning is focused on burning fat above all else.” Metabolic conditioning is not aerobic exercise, interval, or resistance training. Rather, it is a unique exercise system that applies the latest research to burn the most fat possible. The approach is to “reproduce the nature of sport by combining resistance training, interval exercise, old-school calisthenics, bodyweight exercises, plyometrics, and explosive Olympic style movements in one integrated workout”. It is fast-paced exercise that involves multiple muscle groups and short rest periods
So, how do you do a metabolic workout? Keep these four goals in mind: breathless, burning, heavy, and heat – 2 B’s and 2 H’s. If you achieve these four goals in a workout, you are doing metabolic conditioning.
1. Breathless – can be achieved through short sprints on the treadmill between weight training sets, or 10 squat thrusts while carrying dumbbells.
2. Burning – create a burning feeling in the muscles through continuous repetitions with light weights or doing pushups until your muscles scream for you to stop.
3. Heavy – force the body to strain under heavy resistance at times – an example would be to go from 15 explosive squat jumps to 10 reps at your maximum weight on the leg press machine.
4. Heat – this means sweat!
There is one cardinal rule in metabolic conditioning. You must rest! It is an essential part of the workout, and it is what distinguishes it from a traditional aerobic workout that allows you to pace yourself. “The more you rest, the harder you will push, and the harder you push the more you will have to rest.” Rest can be taken anywhere in the workout that it is needed. Once rested, go back to the workout at full speed!
A previous WELL Street blog addressed the recent TIME Magazine cover story on the myth that exercise is an effective means for weight management. The article emphasized the far greater impact that diet has over exercise in controlling weight. The OnFitness article supports the same conclusion. In 1997, the International Journal of Sports Nutrition (Vol. 21) reported on the effect of aerobic exercise on weight loss. Researchers had looked at hundreds of studies, over a 25 year period, and concluded that aerobic exercise provided a 2 lb. weight loss advantage over diet alone. Bountiful research supports the fact that metabolic conditioning dramatically reduces body fat. Read more on the subject. Talk to a personal trainer about it. And, check out OnFitness Magazine for excellent information on improving your overall well-being.
Live Long & Strong!
Michael
I knew nothing of metabolic conditioning before reading the article. Having read it, I want to try it, and benefit from its impressive fat fighting results. The authors state, “Unlike other exercise protocols that focus exclusively on developing power, muscular endurance, aerobic capacity or bigger muscles, metabolic conditioning is focused on burning fat above all else.” Metabolic conditioning is not aerobic exercise, interval, or resistance training. Rather, it is a unique exercise system that applies the latest research to burn the most fat possible. The approach is to “reproduce the nature of sport by combining resistance training, interval exercise, old-school calisthenics, bodyweight exercises, plyometrics, and explosive Olympic style movements in one integrated workout”. It is fast-paced exercise that involves multiple muscle groups and short rest periods
So, how do you do a metabolic workout? Keep these four goals in mind: breathless, burning, heavy, and heat – 2 B’s and 2 H’s. If you achieve these four goals in a workout, you are doing metabolic conditioning.
1. Breathless – can be achieved through short sprints on the treadmill between weight training sets, or 10 squat thrusts while carrying dumbbells.
2. Burning – create a burning feeling in the muscles through continuous repetitions with light weights or doing pushups until your muscles scream for you to stop.
3. Heavy – force the body to strain under heavy resistance at times – an example would be to go from 15 explosive squat jumps to 10 reps at your maximum weight on the leg press machine.
4. Heat – this means sweat!
There is one cardinal rule in metabolic conditioning. You must rest! It is an essential part of the workout, and it is what distinguishes it from a traditional aerobic workout that allows you to pace yourself. “The more you rest, the harder you will push, and the harder you push the more you will have to rest.” Rest can be taken anywhere in the workout that it is needed. Once rested, go back to the workout at full speed!
A previous WELL Street blog addressed the recent TIME Magazine cover story on the myth that exercise is an effective means for weight management. The article emphasized the far greater impact that diet has over exercise in controlling weight. The OnFitness article supports the same conclusion. In 1997, the International Journal of Sports Nutrition (Vol. 21) reported on the effect of aerobic exercise on weight loss. Researchers had looked at hundreds of studies, over a 25 year period, and concluded that aerobic exercise provided a 2 lb. weight loss advantage over diet alone. Bountiful research supports the fact that metabolic conditioning dramatically reduces body fat. Read more on the subject. Talk to a personal trainer about it. And, check out OnFitness Magazine for excellent information on improving your overall well-being.
Live Long & Strong!
Michael
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