Want to dramatically reduce your risk of heart disease? Think you need an hour a day of intense exercise to make a difference? Not so. Making even small improvements and changes in exercise habits can make a significant impact on your health. Several studies note that dropping as little as 5 to 10 percent of one’s body weight can (1):

• Significantly reduce the risk of many diseases, including heart disease, diabetes, stroke and certain cancers such as uterine, breast, colorectal, kidney and gallbladder.
  
• Slash women’s risk of getting type II diabetes by more than half.
  
• Cut the risk of obesity-related cancer deaths by 40 to 50 percent, and obesity-related diabetes deaths by 30 to 40 percent.

Other studies show lifestyle changes, such as altering diet, increasing moderate physical activity and lowering body weight 5 to 7 percent, can prevent or delay the onset of Type II diabetes(2). The best part is that any exercise counts: swimming, gardening, dancing, walking, running, kayaking, cycling, skating, the StairMaster… the best one is always the one you will do. And while it does not need to be vigorous exercise, it should be challenging, not a cake walk.

Risk factors, such as age, family history and genetics, we cannot control. But others, such as cholesterol, blood pressure, obesity and type II diabetes, we can influence with exercise. Even if you do not need to lose body fat, small amounts of moderate intensity exercise can increase your good cholesterol and lower your blood pressure. I have seen several clients over the years decrease their total cholesterol from high to within normal levels after exercising for five to six months.

Look at the risk factors you can influence and take it 10% at a time. What would it take to decrease your weight or cholesterol by 10%? Think small (I’ll bet no one has ever told you that before). Your small changes will culminate in huge life-saving benefits.

(1) In a recent report by Jeff Wagner, R.D., Licensed Nutritionist and Nutritional Counselor, Wilfred R. Cameron Wellness Center of The Washington Hospital.
(2) Prevention Makes Common “Cents” published in September 2003 by the Department of Health and Human Services.

It’s Heart Health Month. Of course it’s Valentine’s Day too, and there is probably a correlation. What gift could you give your heart?

Dark chocolate is often a Valentine favorite and is also good for us (it contains flavonoids, shown in research to protect against heart disease). Throw in a little red wine and a romantic evening can also be healthy. Imagine that!

Aside from the usual exercise and eating habits, would a little down time or having more fun everyday reduce your stress? If so, it can also reduce your risk of heart disease.

I know a 15 minute break to relax, maybe even doing nothing, might seem frivolous or impossible. Many of my clients thought so before they started doing it, but now they tell me it’s the best gift they give themselves. Willing to give it a try?

To your health,

Heather Moreno
PeopleFit USA , President

I was talking with a group today about exercise and each person in the room agreed it was a challenge to make the time to get it done. As we began talking about time management strategies for fitness, one man asked, “What about the fatigue factor?” Everyone began shaking their heads and wanted to know the answer. What if you are too tired to do anything with what little time you do have left over at the end of the day?

Exercise can give you more energy and, when feeling a bit sluggish, a burst of exercise or activity will be just the pick-me-up you need. But we’re talking about more than a pick-me-up. Sometimes a schedule overhaul is required.

If you relate to the fatigue factor and are frustrated because you want to be exercising, but are not, take a look at your daily, weekly and monthly schedule. At first glance it may seem impossible to change anything. But keep looking. Here are some questions to ask yourself:

1. What am I doing each day, or what responsibilities do I have throughout the month, that I can delegate to someone else?
   
2. If I can’t delegate enough, what tasks can I ask for help on and who can I ask?
   
3. What commitments (clubs, volunteer groups, committees, etc.) can I pull away from to free up my time?
   
4. Can I ask my family for help? What do I need them to do?
   
5. Can I hire a cleaning service? Babysitter? Caterer?

Your schedule will rarely clear itself out. In fact, even if you do some clearing out to make room for exercise and other activities you highly value, your schedule will begin to fill itself up. Then you begin the process over, again and again. The more you do it, the better you become at it, the more aware you are of your boundaries and the less often you fall victim to the fatigue factor.

The bottom line is? Do less.

The “big wall of shoes” at the sporting store can be intimidating. It’s kind of like being in a restaurant with so many menu options; it’s hard to choose. Follow these ten steps to a great shoe purchase:

1. Know your own feet. Look at a pair of your old sneakers and check the wear. Does you foot roll inward or outward? Most brands of shoes have several types to fit any foot.
   
2. Shop later in the day. Feet swell as the day goes on, so if you purchase shoes in the morning you may find them to be too snug in the afternoon.
   
3. Bring your workout socks with you and try the shoes on with them.
   
4. Buy shoes that feel good when you try them on. If they are too small, don’t buy them thinking they will stretch out. Some leather exercise shoes may stretch a bit, but nylon mesh shoes will remain the same for the life of the shoe.
   
5. If you have particularly narrow or wide feet, shop around for a brand that carries the width you need.
   
6. If you are a man, buy a man’s shoe. If you are a woman, buy a woman’s shoe. Shoes are made on forms that are specific to men and women.
   
7. It’s worth the time to shop around for a store that has experienced sales people who can discuss your unique needs and concerns for use, durability and fit. Some running shoe stores have salespeople trained to watch you run in their shoes, analyze your gait and footfall, and recommend the right pair of shoes for you. Try on several pairs in various brands before buying.
   
8. Do some of your exercise moves while trying on shoes.
   
9. Buy shoes for what you do most. If it’s running, running shoes it is. If you also play a sport, such as tennis or basketball, in addition to your other workouts, buy shoes specifically for those sports.
   
10. Ask if the shoe has a “life”. With running shoes, for instance, the salesperson may be able to tell you how many miles the shoe will last you for. This is a good to know when evaluating the cost of shoes.

Just like your body, your feet will change over time. Periodically re-evaluate to make sure you are still in the right shoes. Once you go through this process, you learn more about your specific needs and what brands fit and work best for the way you exercise.

If you’ve been exercising in the wrong shoe, you’ll be amazed at the difference the right shoe will make. You may even notice other areas of your body, like knees and back, feel better. And, of course, your feet will love you!

By Susan Johnson

Cardiovascular disease was responsible for about 930,000 deaths in America last year, accounting for over 38% of deaths. You may already be aware of how diet and stress are linked to your heart’s well being. What you may not know is how each affects your heart and how important each is to maintaining good health.

Reduce Stress

Stress is our mental, emotional, and physical response to pressures of everyday experiences. Since change is a natural part of life, moderate amounts of stress are to be expected. It is how we manage our stress that determines if it has a positive or negative effect on us. Our bodies react in many ways to stress. The heart, lungs, and circulatory system are kicked into high gear and our heart rate and blood pressure increase. The parts of your body that react to stress can become over- or under-activated, which can lead to physical damage over time. The damages caused by stress can negatively affect the heart in many ways by narrowing arteries, increasing blood pressure, and increasing resting heart rate. Stress can also reduce blood flow through your coronary arteries which can cause angina or a potential heart attack.

Since there is no way to completely rid life of stress, learning how to manage your response to it is the best way to protect your heart. The next time you are in stressed in traffic (or another short-term stressful situation) try breathing exercises or, if you suffer from chronic stress (long-term stress created by things like money worries or family or marital problems), try practicing yoga or other types of exercise.

Eat Right

When eaten regularly as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol. So include oat bran, oatmeal, beans, citrus fruits and apples in your diet. Fiber is especially important to lowering the risk for heart disease, since it offers so many benefits. Most fiber sources contain B vitamins such as, folic acid, vitamins B6 and B12, which help in reducing plaque levels. If these levels are high it can increase the risk for vascular and heart problems. A study published in the January issue of the Journal of the American Medical Association noted that women ages 27-44 who got at least 1,000 micrograms of folate daily, had a 46% reduced risk of high blood pressure than those who got less than 200 micrograms a day.

Omega-3 fatty acids also benefit the heart, and those who are at high risk of cardiovascular disease. Researcher officials recommend eating fish at least two times a week. Not only is fish a good source of protein, it doesn’t have the high saturated fat that other fatty meat products do. “Fatty” fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are the highest in omega-3 fatty acids. Another recommendation, especially if you are not fond of fish, is to eat tofu and other forms of soybeans, canola, walnut and flaxseed oils. These contain an acid which becomes omega-3 fatty acid in the body. Omega-3s have also been found to decrease triglyceride levels, decrease growth rate of plaque and lower blood pressure.

Although, there is no guarantee of not developing heart disease, you are less likely to develop it if you are informed and avoid the risk factors!

About The Author: Susan Johnson is the founder of Susan's Healthy Gourmet, which provides fresh, nutritionally balanced, and calorie-controlled meals that are individually prepared and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS) or visit them on the Web at www.susanshealthygourmet.com (be sure to mention Heather Moreno & PeopleFit USA when you call). You can also register for Susan's the popular online monthly newsletter, Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/newsletter/default.asp