Trans fats, but not saturated fats like butter, linked to greater risk of early death and heart disease

Contrary to prevailing dietary advice, a recent evidence review found no excess cardiovascular risk associated with intake of saturated fat. In contrast, research suggests that industrial trans fats may increase the risk of coronary heart disease.

Originally created to enhance flavor, extend shelf life and improve texture, these fats are present in a myriad of foods that many people eat on a daily basis.

Don't eat any product which has the words "partially hydrogenated" or "shortening" in the ingredients list.

You should look for trans fats in any of these products:

Cookies
Crackers
Cakes
Muffins
Pie crusts
Pizza dough
Margarine
Vegetable shortening
Cake mixes
Pancake mixes
Chocolate drink mixes
Donuts
French fries
Potato chips
Candy
Packaged popcorn
Frozen dinners
Salad Dressings
Deep Fried Foods

Source: http://www.sciencedaily.com/releases/2015/08/150811215545.htm

Toes-spread-out Exercise (TSO)

This is a great exercise for one of the most neglected body parts to stretch and exercise...the FEET! This is especially good for bunion correction.

This exercise involves three distinct toe movements, all of which you perform while keeping you heel and ball of the foot on the ground.

1. Lift and spread out all your toes.
2. Push your little toe down toward the outside of your body.
3. Slowly push your big toe down toward the middle of your body.

4. Repeat 10 times. Rest. Repeat for up 10 15 minutes.

The research study found this exercise was effective for bunion correction.

REFERENCE:
Kima MH, Kwonb OY, KImc SH, Jungd DY. Comparison of muscle activities of abductor hallucis and adductor hallucis between the short foot and toe-spread-out exercises in subjects with mild hallux valgus. J Back Musculoskelet Rehabil. 2013;26:163-168.

2015 for 2015!

Welcome to 2015! The start of a new year is a perfect  time for all of us  to “re-boot” our health habits and set a course that will  lead to a better life over the course of the year.

4 simple daily habits that will benefit you, and just about anyone else, are listed below. They are listed with acronym, 2015 to make it easy to remember them.

2 – 2x/day, take  1-10 minutes to reflect, connect, and appreciate.

• Living our lives today is all about managing distractions and keeping “the main thing, the main thing”. It won’t happen by itself. Reflect on what’s really important and meaningful to you. Some suggestions:

• Have a list (written on a card or on your phone) of your goals, creeds and principles to live by and review it.
• Look at pictures that make you smile. These can be family, friends, pets, beautiful scenery, etc.
• Watch a short video that will make you laugh (laughing is inner jogging).
• Breath deeply, meditate, and focus on who and what matters most in your life.
• Connect with the most important people in your life. Send a text, email, call, visit (“face time”), hand write (!) an old fashioned note, etc. 
• Appreciate what you do have in your life. Feeling grateful is a key attitude for health and happiness.

0 - Consume zero, or as close to zero, trans-fats (hydrogenated oils) and tobacco products.

There are NO benefits to either of these. They are legal poisons.

1 – Exercise at least 1X/day. 

• Use the 3-S method: do something that makes you Sweat, Stretch and/or Strengthen for 20 -40 minutes everyday.
• "Sweat" can be exercise or activity.
• "Strengthen" includes workouts for your core (contact me about this one since so many don't get this right), weights, elastic bands, body-weight exercises, etc.
• Alternate the days on which you do each S.

5 – Eat 5 servings of plant foods, mostly vegetables, each day. 

• If you want to really upgrade your health, eat 5 servings each meal.
• Key foods are Greens, cruciferous vegetables (ie. broccoli, cauliflower, kale, etc.), and a variety of colored foods.

Of course, there are many more actions you can do (and not do) to build greater levels of health and well-being. I will be covering more of these in this blog throughout the year. As always, I’m here to be your health coach and support you toward making your 2015 a year to remember!