Diabetes and Weight Loss: Finding the Right Path

If you've got diabetes, losing weight can get you off insulin and other medications. Create a safe diabetes weight loss plan with the help of experts.

There's no question about it: If you're overweight and have type 2 diabetes, dropping pounds lowers your blood sugar, improves your health, and helps you feel better

But before you start a diabetes weight loss plan, it's important to work closely with your doctor or diabetes educator - because while you're dieting, your blood sugar, insulin, and medications need special attention.

Diabetes is a serious disease that can cause debilitating nerve pain.

Here's some helpful information:

© 2008 WebMD, LLC. All rights reserved.

Make no mistake -- you're on the right path. "No matter how heavy you are, you will significantly lower your blood sugar if you lose some weight," says Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association and a professor at Mount Sinai School of Medicine in New York City.

A National Institutes of Health study found that a combination of diet and exercise cuts the risk of developing diabetes by 58%. The study involved people who were overweight (average body mass index of 34) and who had high -- but not yet diabetic -- blood sugar levels.

"We know it's true -- that if someone with diabetes loses 5% to 10% of their weight, they will significantly reduce their blood sugar," Nonas tells WebMD.

"We see it all the time: people can get off their insulin and their medication," she says. "It's wonderful. It shows you how interwoven obesity and diabetes are."

Even losing 10 or 15 pounds has health benefits, says the American Diabetes Association. It can:

Lower blood sugarReduce blood pressureImprove cholesterol levelsLighten the stress on hips, knees, ankles, and feet

Plus, you'll probably have more energy, get around easier, and breathe easier.

Cutting back on just one meal can affect the delicate balance of blood sugar, insulin, and medication in your body. So it's important to work with an expert when you diet.

Check with your doctor before starting a diabetes weight loss plan, then consult with a diabetes educator or nutritionist, advises Larry C. Deeb, MD, a diabetes specialist in Tallahassee, Fla. and president-elect of the American Diabetes Association.

"Don't try to lose weight on your own," says Deeb. "With a doctor and a good nutritionist, it's very safe to do. This is very important if you're taking insulin or medications."

Christine Gerbstadt, MD, a spokeswoman for the American Dietetic Association, warns: "You don't want to run the risk of high or low blood sugar while you're dieting," she tells WebMD. "You want tight glucose control while you lose weight."

Gerbstadt suggests cutting 500 calories a day, "which is safe for someone with diabetes," she says. "Cut calories across the board -- from protein, carbohydrates, and fat -- that's the best way." She recommends that people with diabetes maintain a healthy ratio of carbs, fat, and protein. The ideal:

50% to 55% carbs30% fat10% to 15% protein

View the original article here

Diabetes Medications & Diet: Synergistic Success

Help diabetes drugs do their job. A high-fiber diabetes diet and regular exercise are key.

It's a tricky balancing act - using diabetes medications to keep blood sugar at just the right level.

You're coasting along, trying to "eat right," when suddenly you're confronted with a crisis -- sharing a very large pizza. It's so difficult turning away from pizza -- yet you face the inevitable blood sugar spike, with your diabetes drugs faltering under the carb load. If you're taking insulin, the mealtime dosage will need lots of attention.

There's also the weight gain issue: Too many calories pack on the pounds, which worsens blood sugar control.

It's serious business, keeping blood sugar and diabetes under control. There are too many health complications at stake to take it lightly. Over time, those blood sugar spikes take a toll on all your major organs and nerves throughout your body. It's nothing to take lightly. But good blood sugar control can prevent the worst complications of diabetes.

In recent years, new drugs that treat diabetes and various types of insulin have helped improve the management of diabetes and greatly improve blood sugar control. Some medication used to treat diabetes help drop weight and reduce blood cholesterol levels. But they can't do the work alone, diabetes experts say.

Lifestyle changes are essential -- a healthy diet, regular exercise, and weight loss -- in letting diabetes medications do their job, says David Nathan, MD, chief of the Diabetes Center at Massachusetts General Hospital and a professor of medicine at Harvard Medical School.

"If you have type 2 diabetes, your pancreas is still trying to release insulin," Nathan explains. "But if you have a rapid rise in blood sugar, it just can't keep up with the demand. With diabetes medicines, it's the same thing. They will work better if you don't challenge the pancreas -- if you don't have spikes in blood sugar."

Bottom line:

You've got to watch your diet.Exercise regularly and maintain a normal weight.Test blood sugar often as recommended by your doctor.Follow your doctor's instructions when taking your diabetes medications.

There's no getting around it, if you want to live a good, long life.

A number of factors influence blood sugar levels after meals, but carbohydrates have the biggest impact, so carb counting is essential. You must learn to make wise food choices that won't cause blood sugar spikes -- yet indulge in an occasional pizza slice.

A dietitian or diabetes educator can help you line up a game plan for meals, says Roberta Anding, RD, a diabetes educator at Texas Children's Hospital in Houston. She is also a spokesperson for the American Dietetic Association.

After all, not all carbs are created equal. "A scoop of white rice is different from a scoop of brown rice," Anding tells WebMD. "The calories may be the same, but they act differently when digested."

View the original article here

Sleep Deprivation Tolerance May Be Genetic

Genes May Be Behind Differences in the Effects of Sleep Deprivation, Researchers Say

Oct. 25, 2010 -- A genetic difference may make some people more likely to suffer the ill effects of sleep deprivation.

Researchers have found that people with a certain gene were more likely to feel sleepy or fatigued and have difficulty sleeping after only four hours of sleep, compared to people without the gene.

“This gene may be a biomarker for predicting how people will respond to sleep deprivation, which has significant health consequences and affects millions of people around the world," researcher Namni Goel, PhD, of the University of Pennsylvania School of Medicine in Philadelphia, writes in a news release. "It may be particularly important to those who work on the night shift, travel frequently across multiple time zones, or just lose sleep due to their multiple work and family obligations."

The gene, DQB1*0602, is closely related to the sleeping disorder narcolepsy, which causes excessive daytime sleepiness. Between 62% and 88% of people with the gene have the sleep disorder.

In the study, published in Neurology, researchers compared the effects of sleep deprivation in 92 healthy adults without the genetic variant and 37 healthy adults with the gene but who did not have any sleep disorders.

All of the participants came to a sleep laboratory, and for the first two nights spent 10 hours in bed and were fully rested. For the next five nights, they underwent sleep deprivation and were allowed only four hours in bed per night.

Researchers found that people with the gene were sleepier and more fatigued when fully rested and when sleep deprived, and their sleep was more fragmented.

For example, people with the gene woke up an average of almost four times a night during the last night of sleep deprivation, while people without the gene woke only twice. In addition, people with the gene spent less time in deep sleep than people without the gene.

However, the two groups performed the same on tests of memory and attention, and there was no difference in their ability to resist sleep during the day.

View the original article here

Diabetes: Tips for Daily Foot Care

Diabetes: Tips for Daily Foot Care Skip to content Home & News WebMD Home WebMD News Home Free Health Newsletters WebMD Community & Experts See All Expert Blogs WebMD the Magazine Digital Health A-Z ADD/ADHD Allergies Allergy TV Alzheimer's Anxiety Disorders Arthritis Asthma Back Pain Bipolar Disorder Bipolar TV Breast Cancer Cancer Cancer Communities Cholesterol Cold & Flu Colorectal Cancer COPD Depression Depression TV Diabetes Epilepsy Erectile Dysfunction Fibromyalgia Heart Disease Heartburn/GERD Herpes Hypertension IBS Incontinence/OAB Inflammatory Bowel Menopause Mental Health Migraines Multiple Sclerosis Osteoporosis Pain Management Parkinson's Disease Rheumatoid Arthritis Sexual Conditions Shingles Skin Problems Sleep Disorders Stroke See All Topics Videos A-Z Community & Experts Experts A-Z First Aid A-Z Games A-Z Tests & Tools A-Z Slideshows A-Z Drugs & Medications Center Find or Review a Drug Pill Identifier Drug News Mobile Drug Information Vitamins & Lifestyle Guide Find a Vitamin or Supplement First Aid & Emergencies WebMD Community & Experts WebMD Ask the Pharmacist Healthy Living Women's Health Men's Health Pet Health Oral Health Emotional Health Green Living 50+: Live Better, Longer Sex & Relationships Skin & Beauty Healthy Skin TV Sexual Health Communities See All Topics Women's Health Communities Skin & Beauty Community Men's Health Communities Healthy Eating & Diet Healthy Eating & Diet Food & Cooking Food-o-Meter Fit-o-Meter Fitness & Exercise Food & Fitness Planner Portion Size Helper Personal Diet Evaluator BMI Plus Calculator Eating & Diet Communities Digestive Disorders Communities Parenting & Pregnancy Parenting Pregnancy Children's Health Children's Vaccines Newborn & Baby Parenting Communities Pregnancy Communities Trying to Conceive Communities Mental Health ADHD Anxiety/Panic Disorders Bipolar Disorder Bipolar TV Depression Schizophrenia Mental Health Communities Find a Therapist Pet Health Healthy Dogs Healthy Cats Healthy Pets Community Enter Search Keywords: Other search tools:Symptoms|DoctorsFind us on: WebMD Home Diabetes Health Center Diabetes Feature Stories Email a FriendPrint Article

Diabetes Trends:

Diabetes Symptoms Diabetic Diet Gestational Diabetes Diabetic Neuropathy Prediabetes Insulin Pump Diabetes Health Center

This article is from the WebMD Feature Archive

webmd.m.share.init(); Font Size A A A webmd.m.fontSizer.init(); Diabetes: Tips for Daily Foot Care By Jeanie Lerche Davis
WebMD Feature Reviewed by Brunilda Nazario, MD

If you have diabetes, it's essential to make foot care part of your daily self-care routine.

That's because "people can develop complications before they realize they even have a problem," says Bresta Miranda-Palma, MD, a professor with the Diabetes Research Institute at the University of Miami Medical School. "I've seen people walk on a nail for weeks until infection has developed."

When feet and legs have nerve damage, a small cut or wound can go unnoticed. That's why it's critical to check for problems before they get infected and lead to serious complications -- like gangrene or amputation.

"Daily foot care is the most important thing," says Miranda-Palma. "About 85% of amputations can be prevented if the patient gets a wound treated in time."

That means checking your feet daily and seeing a foot doctor (podiatrist) every two or three months in order to catch problems early.

Diabetes: Tips for Regular Foot Care

Daily Care

Wash and dry your feet with mild soap and warm water. Dry your feet thoroughly, especially between the toes, an area more prone to fungal infections. Use lotion on your feet to prevent cracking, but don't put the lotion between your toes. Do not soak feet, or you'll risk infection if the skin begins to break down. And if you have nerve damage, take care with water temperature. You risk burning your skin if you can't feel that the water is too hot.

Weekly Care

Trim toenails straight across with a nail clipper. You can prevent ingrown toenails if you don't round the corners of the nails or cut down the sides. Smooth the nails with an emery board. Your Daily Foot Exam Checklist

Check the tops and bottoms of your feet, using a mirror if you need it; you can also ask someone else to check your feet for you. Also, be sure to get your feet examined at every doctor's visit.

When examining your feet, look for:

Cuts/scratches: Wash any you find with mild soap and water. Use antibiotic creams recommended by your doctor and apply sterile bandages to protect cuts. If your cut has redness, is oozing, or has a foul-smelling discharge, contact your doctor right away. Ulcers: Minor scrapes or cuts that heal slowly - or sores from badly-fitting shoes - can become infected, causing ulcers. To prevent foot ulcers, treat scrapes or cuts right away. Talk to your doctor about any foot sores you have; it's important to get them treated immediately. Dry skin: Use moisturizing soaps and lotions to keep your skin soft, but don't put lotion between toes; moisture there can cause fungus growth. Blisters: If shoes don't fit properly, blisters can develop. Don't break a blister open, risking infection. Simply clean it and apply an antibacterial cream, then cover it with a bandage. Cracking, itching, red skin between the toes are signs of athlete's foot fungus. Treat it right away to prevent further infection -- your doctor can recommend a pill or cream. Corns/calluses: After every shower or bath smooth these with an emery board or pumice stone -- but don't try to remove a callus all at once, give it several attempts. Do not use drugstore remedies for corns and calluses and do not try to cut or remove a corn or callus. Plantar warts: These painful callus look-alikes are caused by a virus and develop on the foot's underside. See a doctor for treatment. Ingrown toenails: Trimming toenails regularly -- cutting only across the top -- helps prevent ingrown toenails. When toenails cut into the skin, pain, redness, and infection may result. See a doctor if you develop an ingrown toenail. Discolored/yellowed toenails that are thick and brittle means you likely have a fungal nail infection. Your doctor can prescribe long-term medication to treat the infection and improve your nail's appearance. Redness, warmth, swelling, pain: These are symptoms of inflammation and infection. See a doctor right away. Blue or black skin color indicates blood flow problems. If you're foot is cold and blue or black this is an emergency; get to a hospital immediately. 1 | 2 Next Page > diabetes newsletter

Health information tailored to the needs of those living with diabetes. Sign up today to receive WebMD's popular Diabetes newsletter.

SHARE What is this? #url_reference {display: none};#url_reference { display: block; line-height: 150%; margin-bottom: 10px; }#logo_rdr img { visibility: visible; }.titleBar_rdr .titleBarMiddle_fmt { padding-top: 1.5em !important;} Top Picks Type 2 Diabetes Health Check: Assess Your Symptoms Diabetes & Exercise: Avoid Nerve Pain, Improve Balance Blood Sugar Too High? Now What? Join the Discussion in the Diabetes Community Diabetes Home Diabetes News Diabetes Videos Diabetes Community Diabetes Questions and Answers Diabetes Glossary Diabetes Guide 1 Overview & Facts 2 Symptoms & Types 3 Diagnosis & Tests 4 Treatment & Care 5 Living & Managing 6 Support & Resources Related to Diabetes Depression Symptoms Diabetes Diet Diabetes Nerve Pain: Are You at Risk? FDA Center on WebMD Fitness & Exercise Hypertension Metabolic Syndrome Pill Identifier Sleep and Diabetes Type 2 Diabetes Health Check Common Treatments for Diabetes Actos Byetta Chromium Insulin Janumet Januvia Lantus Metformin Onglyza Weight Loss More Drugs More Vitamins & Supplements Enter Location: e.g 60607 or Chicago, IL or IL Physician Directory Terms Hot Topics in Diabetes Is Your Type 2 Diabetes Under Control? Is Diabetes Affecting Your Mouth? 4 Complications of Type 1 Diabetes Are You At Risk for Dupuytren's Contracture? Not Sleeping? Check Your Blood Sugar Levels Diabetes-Friendly Recipes How to Reverse Type 2 Diabetes Celebrities With DiabetesSee how they live succesfully with their disease.   Type 1 Diabetes Vaccine

Study designed to test a potential cure for type 1 diabetes begins human testing.

  Vinegar for Diabetes

Vinegar is in everything from coleslaw to pickles. What if you could actually use it to help prevent disease?

  Pre-Diabetes

The number of Americans with Type 2 diabetes tripled in the past 30 years. Federal officials hope to reverse a looming epidemic.

  Diabetes and Dental Health

Proper oral hygiene is especially important for dental patients who have diabetes.

  Type 2 Diabetes in Kids

Today, more and more kids are facing illnesses that normally don’t surface until middle age.

video library > Popular Slideshows & Tools on WebMD Previous Next Pelvic PainWhat is causing your pain?Food FraudsSneaky little diet wreckers.BedbugsCan you spot them?Erectile DysfunctionAre you at risk? Better Health EvaluatorCommitted to healthy eating?Joint-Friendly ExercisesTry these moves.Skin CancerLearn the ABCDEs of skin cancer.Always sleepy?Causes, fixes for fatigue. Pets and Your HealthHow they're good for you.Birth Control Which is for you?Type 2 DiabetesManage your symptoms.Smoking & Your LooksSee the effects. » See all slideshows Women's Health Newsletter Find out what women really need.

WebMD Special Sections Is Your Type 2 Diabetes Under Control? Quiz: Are You At Risk for Diabetic Nerve Pain? The Pain of Diabetes: Peripheral Neuropathy Health Solutions From Our Sponsors Depression Med for You? Discover Wakefulness! Fibromyalgia Center Multiple Sclerosis Osteoarthritis Pain? Ouch! Treat Heartburn Psoriasis Symptoms Tired from Shift Work? Treating Depression Understand Fibromyalgia In-depth coverage: Recognizing the Symptoms of Depression|Coping With Excessive Sleepiness|Vitamins & Lifestyle Guide|Healthy Skin TV|Better Health Evaluator Find us on: URAC: Accredited Health Web SiteReviewed by Trust-E site privacy statementHonCode: Health on the Net Foundation About WebMD|Terms of Use|Privacy Policy|Sponsor Policy|Site Map|Link to Us|Careers| Contact Us Advertise With Us|WebMD Corporate|eMedicine|eMedicineHealth|RxList|Medscape|MedicineNet Medical Dictionary|First Aid|WebMD the Magazine|WebMD Health Record|WebMD Mobile|Newsletters

©2005-2010 WebMD, LLC. All rights reserved.

WebMD does not provide medical advice, diagnosis or treatment. See additional information.

View the original article here

Healthy Lifestyle May Cut Colorectal Cancer Risk

Good Diet, Exercise, Other Lifestyle Changes May Lower Colorectal Cancer Risk by 23%By Katrina Woznicki
WebMD Health News

Oct. 26, 2010 -- Following a healthy lifestyle, which means exercising, eating healthfully, keeping the waistline trim, limiting alcohol intake, and avoiding smoking, could reduce the risk of colorectal cancer by 23%, according to a study from Denmark.

Researchers led by Helene Kirkegaard at the Institute for Cancer Epidemiology in Copenhagen, Denmark, evaluated data on 55,487 men and women aged 50 to 64 who had not been diagnosed with cancer. The patients were followed for nearly  a decade up to 2006. During the study period, 678 people were diagnosed with colorectal cancer.

The participants all answered surveys about their health habits, including smoking, diet, exercising, and drinking alcohol. Healthy lifestyle recommendations included avoiding smoking; eating a healthy diet; being physically active at least 30 minutes a day; drinking no more than seven alcoholic drinks per week for women and 14 drinks per week for men; and having a waist circumference of no more than 35 inches for women and 40 inches for men.

 The researchers found that:

When participants followed all five healthy lifestyle recommendations, they cut their risk for colorectal cancer by 23%.Only 1% of the group scored the highest on the healthy lifestyle index, meaning that they consistently followed all of the healthy lifestyle recommendations.People who scored highest on the healthy lifestyle index ate more dietary fiber, fruits, and vegetables and less processed red meat than people who scored the lowest.An estimated 13% of colorectal cancer cases might have been avoided if participants had complied with just one additional healthy lifestyle recommendation.The association between lifestyle and colorectal cancer was more pronounced in men than in women, though the reason for this is unclear.

The findings are published in this week’s online edition of BMJ.

These latest study results echo the findings from other studies showing an association between living a healthier lifestyle and a reduced risk for colorectal cancer.

“Colorectal cancer is predominantly a disease of Westernized countries, indicating that components of a Western lifestyle may contribute to risk,” Kirkegaard and the team write in the journal article. “Our study reveals the useful public health message that even modest differences in lifestyle might have a substantial impact on colorectal cancer risk and emphasizes the importance of continuing vigorous efforts to convince people to follow the lifestyle recommendations.”

According to the American Cancer Society, every year in the United States there are 102,900 new cases of colon cancer and 39,670 new cases of rectal cancer. It is the second leading cause of cancer deaths for men and women combined; an estimated 51,370 deaths are expected to occur as a result of colorectal cancer this year. The overall lifetime risk for developing colorectal cancer is about 1 in 19 for men and 1 in 20 for women.

View the original article here

Top Holiday Diet Tips

Trim the trimmings to survive seasonal parties without gaining weight this year!

Holiday spread: It can mean those tempting goodies on a festive buffet table -- or a seasonal expansion of waistlines and hips.

But be of good cheer! A few holiday diet tips show you how to stay trim while enjoying the seasonal trimmings!

Substitute: Cook up good taste with fewer calories this year with smart substitutions. Use fruit purées or yogurt in place of butter or other spreads. In holiday recipes, two egg whites can take the place of one whole egg. Cooking with cheese? Use a reduced-fat brand -- you won't even miss the calories.

Eat! Skipping meals in preparation for holiday dining leaves you famished for all the wrong things. So eat a little protein and fiber before the holiday party. Think an egg on toast or yogurt and a piece of fruit. Now that you're fortified, you're ready for the seasonal festivities!

Love it: Once the celebrations begin, be picky. If you can get that delicious party treat during the rest of the year -- resist! Enjoy the foods you really crave -- tasty tidbits that come just once or twice a year.

Balance your party plate: Don't forget to slip protein- and fiber-rich goodies like shrimp, whole- grain crackers, and fruit kabobs beside thin slices of those favorite desserts.

Walk away: Once you've served yourself party goodies, walk away and talk with friends. You'll not only catch up with your pals, you'll naturally pace your eating, too.

Drink up: Enjoy nonalcoholic drinks between alcoholic beverages. You'll stay hydrated and still be part of the holiday revelry.

Factor in fun: Celebrate with more than food during the holidays. Get everyone active indoors with charades or dancing. Or grab friends and family and take a walk -- even if it's doing laps at the mall on sale day. Outside, the sky's the limit, from horseshoes and sledding, to building snowmen and snowball fights.

Move: Your exercise routine isn't on holiday -- you are! Even if you can't get to your usual workout haunts, you can still make exercise a priority. Aim for at least 30 minutes most days by walking around town, jogging up hotel stairs, renting a bike. Burn those extra calories, don't store them!

Try a few of these holiday diet tips and you can help keep that seasonal spread where it belongs -- on the table and off of you!

View the original article here

Pancreatic Cancer Grows More Slowly Than Thought

Researchers Say Study Highlights Importance of Finding Ways to Screen for Pancreatic Cancer

Oct. 27, 2010 -- Pancreatic cancer is among the most lethal malignancies, with fewer than 5% of patients still alive five years after diagnosis.

It has long been suspected the disease is so deadly because it grows so quickly, but surprising new research finds the opposite to be true.

The investigation found that pancreatic cancer develops and spreads much more slowly than has been thought, with the timeline from when it first forms to when it kills spanning two decades or more, says Christine Iacobuzio-Donahue, MD, PhD, of Baltimore’s Johns Hopkins Sol Goldman Pancreatic Cancer Research Center.

That means effective early detection strategies could have a major impact on outcomes, transforming a highly fatal disease into a largely treatable or sometimes preventable one like colon cancer, she adds.

The research appears in the Oct. 28 issue of the journal Nature.

“Based on this research there is reason to be very optimistic about how we will approach pancreatic cancer in the future,” Iacobuzio-Donahue tells WebMD. “I really do believe we will make great strides in curing people with this disease.”

It’s estimated that about 43,000 new cases of pancreatic cancer will be diagnosed in 2010 in the U.S. and about 37,000 people will die of the disease, according to the National Cancer Institute.

The vast majority of patients are diagnosed after their cancer has spread to distant organs. Very few patients show sustained responses to treatments such as surgery, chemotherapy, or radiation.

A major focus of the Hopkins research has been to determine whether this is a result of rapid spread of the disease or late detection.

By analyzing tissue samples taken from seven patients immediately after their deaths from pancreatic cancer, the researchers identified distinct subclones of cancer cells present in primary tumors years before the cancer spread to other parts of the body.

Using a mathematical model, they estimated that it takes on average about 20 years from the beginning of the tumor process to death from pancreatic cancer.

Iacobuzio-Donahue says the finding shows the importance of efforts to find effective screening strategies to detect pancreatic cancer in the years before symptoms occur.

“The thinking has been that pancreatic cancer is so aggressive there isn’t much that can be done about it, but there is a lot that we can do even now,” she says.

James Abbruzzese, MD, who chairs the GI Medical Oncology department at the University of Texas M.D. Anderson Cancer Center, is one of many researchers across the country searching for better ways to detect pancreatic cancer early.

He says the newly published research speaks to the urgency of these efforts.

“This makes it even more clear that the focus needs to continue to be on early detection strategies,” he says.

Between 5% and 10% of patients have a family history of the pancreatic cancer. Abbruzzese says researchers have learned a great deal in the last few years about the genetic influences on the disease and the impact of lifestyle factors such as smoking, obesity, and type 2 diabetes.

Imaging techniques such as MRI and ultrasound are already being used to screen patients with a family history of the disease.

“I think it is realistic to believe that we will have interventions to reduce the burden of pancreatic cancer within the next 10 years,” he says.

View the original article here

New Colon Cancer Screening Test in the Works

Consumer-Friendly Test Under Study; DNA Findings Help Predict Risk

Oct. 28, 2010 -- A new, consumer-friendly test for colon cancer, once approved, could persuade more Americans to undergo screening for the deadly cancer, according to researchers presenting their findings on the test's effectiveness at a cancer conference in Philadelphia.

At the same meeting, other researchers reported that they have new clues about how DNA characteristics can help predict colon cancer risk.

The research was presented at the American Association for Cancer Research's special conference, Colorectal Cancer: Biology to Therapy.

''One in every 17 of us will have colon cancer in our lifetime," says David Ahlquist, MD, professor of medicine and a consultant in gastroenterology at the Mayo Clinic in Rochester, Minn., who presented his findings on the new colon cancer screening test.

Although colon cancer is the second leading cause of cancer death for men and women in the U.S., many adults don't undergo the screenings once they reach age 50 (or earlier for those with a family history), Ahlquist told a news conference.

Estimates of how many adults undergo screening vary, but Ahlquist says probably only 40% adhere to the screening schedule over time.

One screening test, the colonoscopy, in which a flexible, lighted tube with a video camera is inserted to examine the colon, requires dietary restriction and preparation of the colon. Patients must often take time off work and need transportation home from the procedure.

The new test, a next-generation stool test known as a DNA methylation test, detects tumor-specific alterations or methylations in the DNA in the cells shed into the stool from cancerous or precancerous lesions. The test can be done at home without dietary restrictions or bowel preparation.

At the meeting, Ahlquist presented the results of the first clinical evaluation study, which enrolled 1,100 patients."We were pleased by the results of this first clinical study," he says.

The test found 64% of precancerous tumors that were bigger than a centimeter (less than a half inch) and found 85% of cancers.

Ahlquist called the 85% figure ''very high" and adds: "It would be very hard to find a noninvasive approach that could get that range."

The test also found tumors on both sides of the colon, Ahlquist says, a feat that is not always accomplished by colonoscopy. "These results were encouraging," he says.

The detection rate was 87% for cancers in stages I through III, considered the most curable, and 69% percent for stage IV, the most advanced.

The test is better at detecting cancer in early stages, he says, because the cells can become less methylated in later stages. The focus of the test is to catch cancers early, he says. "We are targeting early-stage cancers, and that's where the test does the best."

The median age of the patients was 60 (half were older, half younger).

Positive test results would be followed up with colonoscopy.

A clinical trial of the new stool test is expected to start in 2011, he says, and if all goes well the test could be available soon after that.

Ahlquist and Mayo Clinic are working in collaboration with Exact Sciences Corp. of Madison, Wis., to develop the test.

View the original article here

2 Brands of Halloween Candy Are Recalled

Raisinets and Mega Pops Lollipops May Have Contamination Problems

Oct. 28, 2010 -- Two major candy makers in the U.S. have issued pre-Halloween recalls of tens of thousands of kid-sized bags and boxes of popular childhood treats, including lollipops and chocolate-covered raisins, because of possible contamination problems.

Nestle USA’s Confections and Snacks Division, based in Glendale, Calif., says it is recalling 25,000 Nestle Raisinets Fun-Size 10-ounce bags because some may contain “undeclared peanuts,” which could prove dangerous to people with peanut allergies.

And Miami-based Colombina USA spokesman Bradley Gerber tells WebMD that the company has recalled 90,000 bags of its popular Mega Pops brand lollipops because the candies may contain “traces of foreign particles,” believed to be tiny amounts of stainless steel.

Tricia Bowles, a spokeswoman for Nestles, tells WebMD that 1,063 cases in one production code are affected by the Raisinets recall. A case contains 25,000 bags. She says “the vast majority have been pulled from retail shelves” and were shipped only to three retailers, Target, Shop Rite, and Don Quixote.

She says three complaints have been received. Though the Raisinets contain precautionary statements that the candies are made on “equipment that also processes peanuts,” they might contain some peanuts not declared on the label.

Nestle USA says only snacks with a production code of 02015748/UPC number 2800010255 production number are affected.

Bowles tells WebMD that “the vast majority have been pulled from retail sales” and that Target managed “to immediately stop scanning that particular bar code brand.” She says Shop Rite has a club card system that allowed it to call customers who had purchased RAISINETS Fun size Bags.

She says retailers have said there are no more packs of the candies on store shelves and that no other Nestle candy products except the one being recalled are affected.

“Providing safe, high quality products to our customers is our number one priority,” Nestle USA says in a news release. “We have advised the U.S. Food and Drug Administration and will cooperate fully in their investigations.”

Allergic reactions to peanuts can be serious or life-threatening. Consumers who are allergic to peanuts and who have purchased the recalled Nestle product have been advised by Nestle not to eat the Raisinets, the company says. Customers with questions should call 800-478-5670; the company says consumers also may email the firm at nestlecandy@casupport.com.

The lollipops subject to the recall come in 14-ounce or 28-ounce bags containing cherry, watermelon, orange, and grape flavored lollipops, often called suckers.

Colombina says it does not believe its lollipops pose a health risk but is withdrawing candies identified by UPC code numbers 0 14272 10873 9 or 0 14272 10862 3 in lots numbered 1240695, 1209708, and 1209796 because of unspecified “traces” of foreign particles.

View the original article here

High BPA Levels May Hurt Sperm Quality

Men With High Levels of Chemical Bisphenol A (BPA) More Likely to Have Low Sperm Count, Motility, Study Finds

Oct. 27, 2010 -- Men with high urinary levels of the controversial chemical bisphenol A (BPA) may have lower sperm quality, which could affect their ability to conceive a child.

The new study, which appears in Fertility and Sterility, is the first to link BPA levels to sperm quality in humans. Other studies with similar results were conducted in animals. Exactly how BPA can affect sperm is not known, but animal studies have shown that BPA may have a negative impact on sperm production.

"The higher the BPA exposure, the worse the semen quality," says study author De-Kun Li, MD, PhD, a reproductive and perinatal epidemiologist at Kaiser Permanente's Division of Research in Oakland. "The findings add more weight to the evidence about the effects of BPA on sperm quality," he says.

Of 218 men who worked in a factory in China, those with higher levels of BPA exposure had two to four times the risk of poor semen quality, including low sperm count and motility (the ability of the sperm to move toward the egg), compared to their counterparts who had lower levels of urinary BPA or no detectable BPA in their urine. Some of the factory workers were exposed to BPA on the job while others were not.

BPA levels varied among the men, but occupational exposure to BPA was the most significant contribution to higher levels of BPA.

Many manufacturers have already taken steps to eliminate the BPA in baby bottles and cups, but the chemical is also found in the linings of canned foods, plastic containers, dental sealants, and cigarette filters. The FDA has called for more study on BPA because of its "potential health concerns," and the Canadian government recently placed BPA on its list of toxic chemicals.

The time is now to take steps to reduce BPA exposure, Li says.

"You don’t have to wait for regulatory agencies to ban BPA," he says. "In most cases, avoiding BPA doesn’t cost much." Simple ways to steer clear of BPA involve not eating canned foods.

"This study clearly shows that BPA exposures adversely affect men in a serious way: by influencing their semen quality, which could have obvious impacts on their ability to have children," Laura N. Vandenberg, PhD, of the department of biology at Tufts University in Boston, says in an email.

"This study also shows that adult men are sensitive to BPA, and even small amounts of the chemical can have pretty drastic effects," she says. "What remains to be seen is whether the effects of BPA on semen quality are permanent after the kinds of low, chronic exposures that most adults experience."

Steven G. Hentges, PhD, of the Polycarbonate/BPA Global Group of the American Chemistry Council, a trade group in Washington, D.C., says the new findings are likely not generalizable to people in the U.S.

"This study wasn't designed to look at consumers, who in contrast to the Chinese workers in this study are exposed to low levels of BPA," he says.

"In the U.S., worker safety programs limit exposure to BPA with proper personal protective equipment," he says. As a result, exposures are likely not as high among U.S. workers.

And "even with extreme high exposures in this study, most of the workers with poor sperm quality still did not meet criteria for infertility as designated by the World Health Organization," he says.

View the original article here

5 training tips that can help you reach your peak

Mike Kosel has set out to climb some of the world's highest mountains, and he's learned a few things along the way. His insights might inspire you to take your current exercise routine to the next level—or to embark on a whole new fitness challenge.

Set realistic goals. Kosel didn't try to summit the world's tallest peak his first day out. He worked his way through increasingly challenging climbs over several years. He feels that setting realistic goals in the short term is the best way to reach your final objective.Educate yourself. Know what you need to succeed. For Kosel, having the right gear and knowing how to use it has been essential to his survival. Equally important, he believes, is learning how to deal with all kinds of situations, from twisted ankles to surprise weather.Train your body. The casual gym-goer can't become a high-caliber athlete overnight. Training has been an important part of Kosel's successes. "If you're not used to hauling 60 pounds of gear up a mountainside," he says, "that's something you need to train to do."Mix it up. Regularly switching up your exercise program is key to increasing your fitness level. If you always bike, try running a few days instead. Kosel likes to keep his body in a "state of confusion" by always working different muscles and keeping them on alert.Don't be afraid to fail. It's important to know your limits and when you should stop pushing forward. "As hard as it can be to turn back, it's important to remember that the mountain will be there tomorrow, and the next day, and next week, and next year," says Kosel. "Failure is okay, as long as you keep trying."

Kosel is an IT professional with Kaiser Permanente in Colorado. He regularly commutes to work by bike, skis, or snowshoes, and his weekday workout includes cardio activities and weight training at the gym. On weekends he often takes part in cycling events, and whenever he can he heads for the mountains. Read Kosel's story.

filed in: Exercise & Fitness
subjects: exercise, fitness, healthy-habits

View the original article here

Staying motivated with your exercise routine

We've all been there. You start an exercise program with enthusiasm to spare. Then, a week, a month, or six months later, the spark is gone.

It's not uncommon for people to lose their motivation to exercise. But don't give up. There are ways to get back on the court, in the gym, or on the bike path, and keep going.

Here are a few simple tips to try:

Make a long-term commitment
Setting goals, making exercise part of your routine, and mixing things up may sound like common sense, but they work! We have ideas on how to stay with your exercise program.

Keep yourself motivated
Think about that time your friend told you that you looked great since you started exercising, or all the interesting people you see during your runs. There are many things you can remind yourself of to keep your motivation level up.

Track your progress
You'll be surprised at how good you'll feel simply keeping a diary of your exercise accomplishments. Find out more smart tips.

Make the most of a setback
Don't get discouraged if you fall off the exercise wagon. Try rethinking your goals and activities, and start again. And ramp up gradually, especially if you haven’t exercised for a while.

Keep it interesting
Cross-training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines. Learn more about cross-training.

Lift weights
Want more variety? Try lifting weights! You'll be surprised at who researchers say should be pumping iron.

Curb your competitiveness
A little competitiveness can be healthy; a lot is not. Putting pressure on yourself to win can increase psychological stress and decrease your motivation. Focus on the activity, not on the outcome. Remember, you'll get the most out of exercise when you enjoy it.

filed in: Exercise & Fitness
subjects: exercise, fitness

View the original article here

Climber takes fitness to a new level

In this technological age, many of us spend our workdays sitting in front of a computer screen. And that's certainly the case for Mike Kosel, an IT professional with Kaiser Permanente in Colorado.

But Kosel balances the deskbound nature of his job in a big way. When he has time off from the office, he heads for the mountains—to climb some of the tallest peaks in the world.

"I didn't start from nothing and just decide I wanted to climb these peaks," says Kosel. "I started by setting realistic goals in the short term, then reached higher as I met each one."

14,000 feet and rising

The Rocky Mountain native discovered his passion for heights by way of bicycle. In 1995 he rode to the summit of Colorado's Mount Evans on the highest paved road in North America at 14,264 feet.

Kosel was hooked. He wanted to master more mountains over 14,000 feet, known among climbers as fourteeners. And with the vast majority of them unreachable by bike, he swapped his wheels for a pair of boots.

This new ambition kept Kosel busy for a while. He worked his way from shorter climbs to longer climbs and through increasingly challenging conditions, adding 60 pounds of mountaineering gear to his pack load.

By 2008, Kosel had climbed all 54 fourteeners in the state of Colorado. And he'd already set a new goal for himself—this time, a bit farther from home.

The Seven Summits

Kosel had decided to take on the Seven Summits—a mountaineering challenge that involves climbing the tallest peak on each of the seven continents of the world.

Since then he's climbed three: Mount Kilimanjaro (Africa, 19,340 feet), Mount Elbrus (Europe, 18,510 feet), and Aconcagua (South America, 22,841 feet). He plans to climb North America's Denali at 20,320 feet in May 2010.

To Kosel, each peak represents a new challenge, either in altitude, climate, or terrain. He's projected his seven climbs—considering the costs for each expedition—through 2020.

It's the journey that counts

Reaching the summit isn't Kosel's only motivation. The self-described outdoors addict finds real pleasure in the journey itself—being in the wilderness, navigating different conditions, challenging his body and mind.

"We all have things we're drawn to, and for me that's being in the mountains," he says. "Whether I reach the summit or get turned back within minutes, I can’t imagine a better way to have fun."

Kosel even savors the return home. Back on level ground, he feels a sense of accomplishment. And if he didn't reach the top of the mountain he set out to climb, he still takes satisfaction in knowing he gave it all he had.

Whatever your pleasure

However you choose to challenge yourself—whether by mountain climbing, cycling, fishing, or simply walking—Kosel feels that having fun is the most important thing. It's what keeps you going back for more.

"If you don't love what you're doing, then find something you do love," he says. "I've climbed all the 14,000-foot peaks in Colorado—many of them several times—and I've enjoyed each and every experience."

filed in: Exercise & Fitness
subjects: exercise, fitness, outdoor recreation

View the original article here

Becoming an Ironman

Energetic and outgoing, it's easy to assume that Scott Power, a senior brand strategist at Kaiser Permanente, has always led an active lifestyle. But in reality, it took inspiration from friends and family for him to get healthier and push his limits—all the way to the Ironman Triathlon.

Power admits that he didn't take his health seriously until his late 20s. Once he did, he met like-minded people who shared this positive outlook.

Some of those friends were marathon runners who were passionate about the sport. They explained to him that, with proper training and preparation, anyone could run a marathon.

With their encouragement, Power set out to accomplish his very first fitness goal—to complete the Chicago Marathon. He crossed that finish line in 2004, bringing home a medal and an appreciation for what people can accomplish through will, dedication, and a positive frame of mind.

With the Chicago Marathon behind him, Power moved to Los Angeles. There he began volunteering at local running events. Through these circles, including friends of his wife, he learned about the Ironman Triathlon.

One of the most grueling fitness challenges in the world, the Ironman is made up of three events: a 2.4-mile ocean swim; a 112-mile bike ride; and a 26.2-mile run. It's an awe-inspiring feat of endurance that most would never consider. But Power saw it differently.

"The people who crossed the finish line looked just like me," he says, remembering the competition he watched on television. "They weren't textbook examples of fitness. They came in all shapes and sizes.

"That humanized it for me," Power adds. "I thought to myself, 'I think I can do this.'"

Once he made the commitment, Power learned all he could about preparing for the Ironman. He set his sights on the Ironman Coeur d'Alene in Idaho and began his training six months prior to the event.

"Over 26 weeks, I estimate I swam, biked, and ran more than 250 hours," Power says. "The training is an epic adventure in itself."

Beyond the rigorous mix of running, cycling, and swimming, a healthy diet helped Power maintain energy and build up his endurance. "The quality of the fuel you put in your body makes a difference," he advises.

Power also managed his energy by eating small meals throughout the day, grazing on fruit, nuts, and other healthy snacks at his desk. "Your energy is like a campfire. You add fuel while it's still burning. You don't want to wait until your body is tired to add fuel."

Another key part of training that people often overlook, Power shares, is rest.

"Rest is vital to avoiding burnout and injury," he says. "You have to give your body a chance to recover and get ready for the next test. Sometimes the best thing for your body is to take a day off—and that doesn't mean you stay up all night partying."

An important tip that Power learned from his research and from his friends is to show up on race day in a good mood and injury free. That's exactly how he arrived early in the morning on June 22, 2008.

Throughout the triathlon Power held on to one clear vision: to cross the finish line and drape the Ironman medal around his father's neck. Fourteen hours and 39 minutes later, that's just what he did.

Visit Scott Power's blog for more on his Ironman Coeur d'Alene experience.

filed in: Exercise & Fitness
subjects: exercise, fitness, healthy-habits

View the original article here

An Ironman’s tips on training

Scott Power (second from right), a senior brand strategist at Kaiser Permanente, spent six months extensively training to compete in and finish the grueling Ironman Triathlon. He shares the following five tips to help anyone ready to take on a new exercise routine or breathe life into an old one.

To begin or refresh an exercise program, start by setting achievable milestones that lead up to your final goal. "Know what you're trying to accomplish and build your program around that," Power says. This will help you measure your progress and keep you motivated along the way.

Even if your exercise program is minimal, stretching every day will help you avoid injuries and put a healthy spring in your step. A brisk five-minute walk to warm up before stretching can help you limber up safely.

Power says to start small, build methodically, and make healthy activities a habit. "Do something for an hour every day and make it a routine," he says. The more committed you are to exercising, the easier it gets.

One thing many people forget when they begin a fitness routine is to rest. Whether it's taking a day off or making sure you take breaks during your workout, "you have to give your body a chance to recover," Power advises.

The right mindset is important for your fitness routine and your well-being. Power finds that a positive mantra of "thank you" elevates his sense of motivation and purpose. Taking a moment to feel grateful or thankful for all the goods things in your life can also help you deal with stress and pressure.

Learn more about how Scott Power became an Ironman.

filed in: Exercise & Fitness
subjects: exercise, fitness, healthy-habits

View the original article here

Exercise your body and power your home

David Butcher not only spends energy during his workouts, he creates it.

"I am a very eco-conscious person," explains Butcher, a client service director in San Jose, California. "I put a pedal generator together more than 30 years ago—back in the 1970s."

A pedal generator is a device that produces modest amounts of electricity from pedaling (or hand-cranking) a stationary bike. They were invented in the 1970s, when interest in home-grown energy alternatives first surfaced.

Butcher rode his home-built pedal generator consistently for a few years, but eventually got out of the habit  And while it never broke down or wore out, several job-related moves forced him to dismantle the unit.

"By 2006, I was 185 pounds. It was time for a change. I assembled a new pedal generator and committed myself to a regular workout schedule again. Since then, my daily workouts have dropped me down to 150 pounds—my high school weight."

Like his concern for the environment, Butcher applies a preservationist philosophy toward his health. "I take the health maintenance concept very seriously," he says.

"Along with riding my generator again, I started riding my actual bicycle more, too. And I dramatically changed my diet," Butcher says. "It's been four years and I haven't been sick since."

"At the pace that I work out, I generate about 100 watts of energy per hour—sometimes more like 110," Butcher explains. "Today my morning workout powered my laptop, my razor, two cell phones, and a cordless phone."

Butcher notes that he also saves a lot of energy (and gas money) by avoiding having to drive to the gym for his workouts.

What's your way of making the most of every day? Share your approach to healthy living by submitting your story, photo, or video.

For inspiration, here are some ways people all over are thriving:

Today I did a full hour of cardio. — Konnie McKeeAbout three times a week, I hit the gym and spend about 60 minutes on an elliptical machine and/or a cross-training (arms and legs) elliptical machine. I like to split up my workouts between the gym, the pool, and the mountains. — Jack HuttigI walk to and from work every day and hit the gym at lunch four times a week. When I get home, I feel rejuvenated and am able to disconnect from work and enjoy my family time. It is possible to thrive and feel healthy within your daily work schedule. — Richard Roccafiled in: Exercise & Fitness
subjects: exercise, weight loss

View the original article here

Move your workout indoors

When the weather outside is frightful, your exercise routine doesn't have to suffer. Indoor activities can help you get through the winter in good shape—so let it snow!

With the proper clothing and other precautions, it's possible to enjoy your favorite outdoor activities in all sorts of weather. But if the temperature really drops, you can always get your daily dose of exercise indoors.

Keith Bachman, MD, a weight management specialist at Kaiser Permanente's Care Management Institute Weight Management Initiative in Portland, Oregon, says extreme weather isn't the only good reason to move your workout inside.

"Indoor activities are a great opportunity to vary your workout and involve different muscle groups," he says.

Mixing up your exercise routine is also known as cross-training, and it comes with a number of benefits. By working different parts of your body in different ways, you can improve your coordination, better avoid injuries, and increase your overall fitness level.

Another advantage to cross-training is that it can keep you from getting bored with your regular routine. Avoid an exercise rut by trying something totally new this winter—like indoor rock climbing or martial arts.

"Anything that gets your body moving and improves your coordination and balance is a step in the right direction," says Dr. Bachman.

The key to total fitness is having an exercise plan that includes muscle strengthening activities, aerobic activities, and flexibility exercises.

For strengthening, Dr. Bachman suggests resistance training or weight training with low weights and frequent repetitions. Dancing is a good aerobic workout, and yoga is great for flexibility.

But the most important thing, Dr. Bachman advises, is to do something that you find enjoyable.

Children need to stay active during the winter months, too. Look for fun activities the whole family can do together, like bowling or roller skating. For organized sports and other activities for kids, check out your community recreation center.

If you're homebound, Dr. Bachman suggests popping in a fitness video game that will get kids off the couch and keep them interested. (It just may turn out to be one of your favorite ways to exercise, too!)

Find out what you can do to burn off extra calories with our fitness calculator widget. For tips on how to brave the elements and keep your workout going all winter long, read "Winterize your workout."

filed in: Exercise & Fitness
subjects: calorie counter, exercise, fitness

View the original article here

Car-free and carefree

While reading all the wonderful submissions from people sharing how they thrive, we discovered the following entry from Trudy Hussmann, editorial supervisor in the Department of Communications and Organizational Research at Kaiser Permanente Northwest.

"This morning I thrived by riding my bike to work—an almost daily practice for about a year and a half now. In fact, I haven't owned a car for that long."

Intrigued, we followed up with Hussman to learn more about her car-free life.

"What happened is that my car was totaled in an accident, and I decided not to get another one right away," she explains. "Now, I've completely adjusted to living without a car, although I occasionally rent one for the weekend."

"I always feel totally invigorated by my morning ride, and relaxed after my evening ride home," Hussman shares.

In addition to the boost she gets from biking to and from work, Hussman lists the following car-free bonuses she values most:

saving moneygetting more exerciseenjoying better quality of life from reduced stress (no traffic jams or road rage!)reducing her carbon footprint

Hussman lives in Portland, Oregon, where weather permits her to bike to work on most days. Besides biking, she also walks more since becoming car-free. "Last winter, when we got over a foot of snow, I simply walked to the office because the buses weren't running," she says.

"Exercise and movement are hardwired in me," Hussmann adds. "They make me feel good and I get antsy if I go a day or two without them." On top of biking, Hussman is an avid runner, hiker, and cross-country skier.

Do you have a different way of living every day to the fullest? Share your unique experience or healthy habit by submitting your story, photo, or video.

Need some inspiration? Here are some ways people all over are thriving:

Everyone in my family got a hug today . . . the dog, the cat, the husband, and of course, my beautiful daughter. — Carol ShimI went for a long walk, which helped me let go of all my concerns of the day. — Judy AsburyI surf every morning. — Isabelle SmithThis morning, I ran on the treadmill for 40 minutes, which helped me keep a positive outlook throughout the day. — Sandy BresFor lunch I had a salad made with cucumbers, tomatoes, and beets—and the cucumbers and tomatoes were from my own garden. — Guy Chicoinefiled in: Exercise & Fitness
subjects: exercise, healthy-habits

View the original article here

Winterize your workout

Fresh air and exercise: It's a feel-good formula that applies year-round. And with the right gear and frame of mind, you can make it your mantra no matter the weather.

Winter brings not only rain and snow in many parts of the country, but also shorter days and less sunlight. This combination can have a negative effect on your motivation to go out and be active.

Keith Bachman, MD, is a weight management specialist at Kaiser Permanente’s Care Management Institute Weight Management Initiative in Portland, Oregon. And as a resident of the Pacific Northwest, he's no stranger to cold, wet days.

"Here you can pick out the locals from the transplants," he says. "The locals get outside to bike, walk, or jog—rain or shine."

Dr. Bachman makes a concentrated effort to enjoy the winter season out of doors, and says that staying active can help keep you feeling good—in both mind and body—all the way until spring.

Weather is an easy excuse for avoiding exercise. Too cold, too rainy, too windy, too dreary. But Dr. Bachman's advice is that everything's relative.

"We all can take advantage of days that are a little less wet or snowy to go outside," he says.

Whether you join an organized team or prefer to go solo, outdoor winter sports like ice hockey, sledding, ice skating, and skiing—even snowman building—are great ways to get the blood pumping.

Dr. Bachman likes to get his whole family in on the action by taking them to Mount Hood for a day of cross-country skiing.

"It's a lot of fun, and good exercise," he says. "And it's a whole lot cheaper than downhill skiing."

Hiking is another cold-weather activity you can often do for little or no cost. Familiar landscapes viewed through bare trees or under a blanket of snow can give you a whole new appreciation for your favorite trails.

Wearing the proper clothing and accessories can make or break your winter activities. Layering is key to your comfort and safety.

For your inner layer, choose a material that wicks away moisture—like silk or wool—so sweat doesn't get trapped against your skin.Your middle layer is your insulation. Fleece and wool are good options for keeping your body heat in and the cold weather out.Your outer layer, or shell, should resist wind and water. Shells may be made with varying degrees of insulation to help keep you warm.

Gloves, hats, and footwear should protect you in a similar fashion—keeping moisture away from your body and insulating you against the cold. And be sure to wear appropriate sunglasses or goggles to block harmful ultraviolet rays and shield your eyes from wind and water.

When dressing for the elements, remember that the sun goes down earlier this time of year. If your activity takes you on the road in the late afternoon or evening, wear reflective clothing so you can be seen by drivers.

Be smart about exercising in winter weather, and always take precautions to avoid injuries.

filed in: Exercise & Fitness
subjects: exercise, fitness

View the original article here

Scott Power’s five principles to Thrive

Scott Power, a senior brand strategist at Kaiser Permanente, describes his work as "helping the organization with its branding and marketing efforts." As down-to-earth as that sounds, he's no average desk jockey.

In 2008, Power earned the title of Ironman when he completed the grueling Ironman Triathlon. He shares with us his five guiding principles that help him stay focused and motivated to live every day to the fullest.

Take responsibility for your own health and happiness.Stay chronically curious—it keeps the mind active.Push the limits of your comfort zone.Help others, and be generous every day of the week.Do something awesome and fun. Life is for living, not existing.

Discover how Scott Power became an Ironman.

filed in: Exercise & Fitness
subjects: fitness, optimism

View the original article here

Weight Loss for The Common Person

Can anybody really lose weight? Is obesity a really a problem? Obesity is one of the major problems facing the world today. Anybody can lose weight without starving themselves and having to go through painful surgeries to remove fat. Exercise and diet control are two key factors to losing weight. The right diet really depends on the person. People gain weight due to the foods they consume. A healthy diet and the right amount of exercise is all that is really necessary to weight loss.