Close to 80% of us will quit our New Year’s resolutions by the end of the month. Here are some tips to help you stick with yours.
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The nation has seen a lot of snow in the last few weeks, and shoveling it out of the way can be both beneficial and risky. You’ll burn up to 400 calories per hour scooping your driveway and sidewalk. In addition, shoveling snow provides a high intensity workout that raises the heart rate and tones large muscle groups.
However, scooping the white stuff also places a major strain on the cardiovascular system – it’s no coincidence that instances of heart attack tend to increase dramatically after periods of heavy snow. Cold weather tends to constrict blood vessels so the heart has to work much harder to pump blood through the body. Add the increased heart rate from the shoveling exertion, and one’s heart may well be outmatched, causing a heart attack.
Here are some tips and tricks to make your next snow shoveling operation both healthy and safe:
- Wear boots with good tread to prevent slipping.
- Take a few minutes to warm up your muscles before you begin shoveling. This includes your back, your hamstrings, your quad muscles, and shoulders.
- Use your legs while scooping. Squat – don’t bend your back – and employ your quad muscles to lift a shovel-full of snow.
- Scoop smaller loads – it might take you a little longer to clear your driveway, but it will result in less strain to your heart and back muscles.
- Whenever possible, push the snow rather than lift it.
- Avoid twisting to the side when lifting snow
Shoveling snow may not be a glamour workout, but when done correctly, you’ll benefit from major calorie burn. Just be sure to have the ice pack handy for when you’re finished. And remember – no matter what your age is or your general level of fitness – when you’re moving, you’re improving!
Now that we’ve rung in the New Year, it’s time for some resolutions. Instead of “Happy New Year,” let’s embark on a “Healthy New Year.” But be wary of setting Biggie-sized resolutions. Why? To avoid setting yourself up for certain failure. Research shows that six out of ten people quit their health clubs after the first 30 days of membership. Here are some guidelines for establishing goals geared for success:
- Start with “Bite-Sized” resolutions. For example, “Get my body in shape” is very broad and ambiguous. You need to break this goal down. Perhaps you want to do something about belly fat. Start in January by focusing on your abs and getting your 10,000 steps in.
- Next you need to equip yourself with the necessities for carrying out your goals. Join a gym, if necessary, or purchase some basic exercise gear.
- Establish a support group for yourself – find some workout buddies, or involve your family and friends in your exercise quest.
- Map out an entire year’s worth of healthy habits that you can take on alone or with the help of your support group. Choose activities that are enjoyable and attainable. Also, include both physical and nutritional elements, as well as spiritual and mental components. For example, our monthly resolutions look like this:
- January – Cut the “junk” and move to the tune of at least 10,000 steps per day, five days per week. Resolve to get plenty of sleep (7-8 hours per night).
- February – Play in the snow. Shovel it, snowshoe in it. Get outside on those brisk winter days and snag some Vitamin D. Increase our water intake.
- March – Focus on abs and back while strength training, and increase fruit intake. Get massages and facials.
- April – The weather’s still a bit “iffy” here in Colorado during April, so we’ll do circuit training in the gym and reduce our sugar intake by snacking on carrots and hummus.
- May – Get our arms and legs swimsuit-ready through gardening, landscaping and yard work. Increase our veggie intake, especially leafy greens.
- June – Bike to work and explore local biking trails. Substitute processed foods for fresh, locally grown produce at the Farmers Market.
- July – Entertain “actively” outdoors. Play badminton, volleyball, croquet, and bocce ball. Grill fresh fruits and veggies on the barbecue.
- August – Play tennis and golf with our workout buddies and snack on locally grown melons.
- September – Hit the local hiking trails and increase fiber intake with homemade, high-fiber trail mix recipes.
- October – Rake our leaves and wash our windows. Enjoy daily walks and runs outdoors while enjoying the fall foliage. Snack on pumpkin seeds and nuts.
- November – Indoor circuit training in preparation for holiday overload! Experiment with recipes for healthy treats to serve during the holidays.
- December – Cardio at the mall while shopping and ice skating at the local rink. Pace ourselves at the holiday buffet parties.
You’ll find that when goals are attainable and enjoyable, you’re much more likely to stick with your resolutions. Healthy New Year – here’s to a fit and happy 2014!
Q: I read a report on Denver Broncos Football player Rahim Moore having an injury called “lateral compartment syndrome.” The story caught my eye because it said that anyone who is an athlete could suffer this dangerous injury stemming from any sort of hit or fall. I’m a cyclist and train pretty hard. I’ve also taken a few spills that have bruised me up. Can you explain to me what to look for and how to prevent this injury when I’m training or racing? -Ed; Denver, Colorado
A: By way of background, Denver Broncos safety Rahim Moore suffered a leg injury in the first half of last Sunday’s game against Kansas City and was out the rest of the game. When the pain persisted during the night, Moore alerted the Broncos trainer who astutely referred Moore to a specialist. On Monday, Moore underwent emergency fasciotomy surgery, a procedure that repaired the bleeding in the muscle sheath in Moore’s left lower leg, which decreased the pressure and restored the leg’s blood flow.
Lateral compartment syndrome is an injury that can occur from a hard impact that causes bleeding and swelling in the limbs. This results in restricted blood flow to the muscles and nerves that supply them necessary oxygen and nutrients. It can be very serious if left untreated, and lead to muscle damage, loss of a limb, infection, nerve damage, kidney failure, or even death. LCS typically develops over time when one has suffered repeated injury to a limb. The danger is that when the tissue swells there is no room in the surrounding compartments for the limb to expand, causing the muscle, vessels and nerves to become squeezed, which in turn, results in severe pain. The good news is that there are warning signs: Decreased range of motion, pain that does not let up, numbness and the “pins and needles” feeling (legs and feet fall asleep), and in the late stage, paralysis of the limb.
Competitive athletes, of course, are more prone to repeated impact injuries, and thus, at a higher risk but other causes of lateral compartment syndrome include falls, fractures, casts that are too tight, prolonged limb compression, legs elevated in surgeries longer than six hours, intravenous drug injections and anabolic steroid use that can cause muscle swelling. You’d be interested in knowing also that competitive cyclists can be afflicted with “chronic compartment syndrome,” or CCS, from sitting too long on bike seats. It’s recommended that when out for a long ride or race, you stop and get off your bike seat every now and then to get your circulation turned back on. Make sure you schedule some rest days between training days and if you do take a spill or two, keep a close eye on the injury – ice and elevate the afflicted area – and if it gets, worse see a doctor right away.
The bottom line is that you can really do yourself some harm if you try to “tough out” an injury. Train smart – be smart – and get medical help when you need it.
Q: I work as a Manager for a national restaurant chain. I’ve been smoking for about 6 years – and most of the people I work with are smokers. But I promised my wife, who is expecting our first child, that I’d try to quit. I’ve heard that electronic cigarettes and hookah are safer than regular cigarettes. Do you think they’d be good for helping to wean me off the real things? – Marc; Cheyenne, WY
A: Unfortunately, Marc, you’ve been misinformed. Let’s start with e-Cigs, which the Food 
and Drug Administration does not regulate as of yet. These are battery-operated cigarette look-alikes. The devices use atomizers that heat up a nicotine-laden liquid that turns into a vapor, which is inhaled like cigarette smoke. e-Cigs have been tested and are known to contain many of the same toxic chemicals as well as the carcinogens of regular cigarettes.
Hookah is a water pipe with a smoke chamber, a bowl, a pipe and a hose. Candy or fruit 
flavored tobacco is heated. Smoke from the tobacco passes through the water and is then inhaled through a rubber hose and mouthpiece. Hookah smoke also contains toxic chemicals (tar, carbon monoxide), nicotine, and carcinogens. People who smoke hookah are at risk of developing the same diseases as cigarette smokers – lung, mouth, and stomach cancer, decreased lung function, and infertility.
Let’s face it – nicotine is nicotine – and highly addictive. You might be able to quit smoking cigarettes using e-Cigs or hookah, but you’ll still be addicted to nicotine, and susceptible to the many health problems and diseases associated with cigarette smoking. If you really want to quit, there are safe and effective medications on the market – nicotine replacement therapy such as the nicotine patch or gum – designed to help you deal with the cravings and symptoms of cigarette withdrawal.
Another method of helping you break your smoking habit is adding some physical activity into your day. Walking helps clean out your lungs from the toxins that stem from smoking. You should also clean up your food diet by eliminating foods that fuel withdrawal cravings such as refined carbs, sugary syrups and added sugars, all of which cause weight gain. Keep your fridge and work place stocked with healthy food and snack choices. Learn to address your stresses by tuning into yourself and meditating.
I applaud you for your willingness to try to quit smoking. Start by quitting for just one day — perhaps next Thursday, November 21, which is the next Great American Smoke Out — and see how it goes. For more resources and tools on quitting smoking for the long haul, log onto the American Cancer Society’s Great American Smokeout webpage. And best of luck to you.
November is National Diabetes Awareness Month. Believe it or not, diabetes is the nation’s seventh deadliest disease – almost 19 million Americans have been diagnosed with diabetes and it’s estimated that around 7 million cases are currently undiagnosed.
What is diabetes? It’s a disease in which the pancreas (a gland located just below the stomach) fails to secrete a sufficient quantity of insulin, causing high levels of blood glucose. A normal blood test reading is 99 or below. A reading of 100-125 makes you pre-diabetic and a reading above 126 makes you diabetic. Symptoms of diabetes include increased thirst and hunger, fatigue, increased urination (especially at night), weight loss (for Type 1), blurred vision, and sores that do not heal.
Diabetes Facts
- Diabetes is the leading cause of heart disease, stroke, blindness, kidney failure, and non-traumatic amputation
- In 2007, diabetes contributed to over 230,000 deaths in the U.S.
- Diabetes decreases life expectancy by 15 years
- Diabetics spend $10,500 more per year on health care than non-diabetics
There are actually two types of diabetes:
Type 1 Diabetes
- Also known as juvenile diabetes or insulin-dependent diabetes
- No insulin is produced by body
- Requires daily injections and self-monitoring
- Often hereditary
- Autoimmune disease (immune system attacks the beta cells in the pancreas that make insulin)
- Small percentage of diabetic population – 5-10%
Type 2 Diabetes
- Also known as adult-onset diabetes or non-insulin dependent diabetes
- Pancreas produces some insulin but body does not process it effectively
- Onset usually after age 30
- Causes include heredity, obesity, poor food diet, lack of exercise
- Large percentage of diabetic population – 90-95%
- Can be initially treated with diet and exercise
A third type of diabetic condition, which is growing alarmingly in prevalence, is Pre-Diabetes, affecting 41 million Americans. Those with this condition have above normal blood glucose levels, but not high enough to be considered diabetic. The good news is life-style changes such as improved food diet and increased physical activity can head off full-blown diabetes for these borderline individuals.
Anatomy of Diabetes
The food you eat is broken down into a form of sugar called glucose, the body’s source of energy. Your glucose levels rise when you eat. Insulin, a hormone produced by the beta cells in the pancreas, pushes those glucose levels back down normally. People with Type 1 diabetes lack insulin in their bodies and therefore inject insulin daily. Individuals with Type 2 have insufficient insulin levels, but can improve their insulin’s effectiveness through lifestyle changes such as improved food diet, stress reduction, physical activity and improved overall health.
Diabetes Management
Healthy eating and physical activity are important components to managing diabetes. Not only do they make you look and feel better, but they improve your overall health as well. Remember, you should always check with your physician before beginning any exercise program.
The best time to exercise is 1-3 hours after meals. You should check your blood-glucose levels before and after physical activity because the exercise may lower your levels. Always carry a high-carb snack with you.
When it comes to eating, try these measures:
- Eat about the same amount of food each day.
- Keep portions fairly consistent.
- Don’t skip meals or snacks.
- Work with your doctor or dietician to determine the best meal plan for you.
For more information on managing and diagnosing diabetes, log on to the American Diabetes Association website or check out these resources at your local library:
American Diabetes Association Complete Guide to Diabetes by the American Diabetes
Mayo Clinic Diabetes Diet by the weight loss experts at Mayo Clinic Association
Deliciously Healthy Cooking for Diabetes by Yael Avital
Fix It and Forget It Diabetic Cookbook by Phyllis Pellman
Kudos to Aniston for bringing sexy back to the over-40 crowd. She’s set the fitness bar firmly higher for all of us. Read how Yogalosophy made the actress “stripper-ready.”
Q: I read your latest Denver Post blog on walking and pedometers and I actually have two questions. First, even though I’m a busy mom of two tweens, I rarely come even close to walking 10,000 steps in a day. So what other ideas do you have for building steps into my already packed days? Also, my 12-year-old asked – and I did not know the answer – just who invented the pedometer? – Meredith; Conifer, CO
A: These are great questions. First, I’ll give you a little more background about pedometers. They were actually invented hundreds of years ago by Leonardo DaVinci, and made their way to America during colonial times via Thomas Jefferson. But it was Japan that commercialized the pedometer in 1965, calling it “Manpo/kei,” meaning “10,000 steps meter.” The goal of walking 10,000 steps a day is a rough equivalent to the Surgeon General’s recommendation to do 30 minutes of moderate physical activity each day.
Secondly, I sympathize with you about not being able to find the time to add steps. There simply aren’t enough hours in the day to accomplish the myriad tasks on most busy moms’ do lists, much less squeeze 10,000 steps into the day as well. However – and I can’t emphasize this enough – your health should never be put on the back burner. Joe Brady, a colleague of mine and a Doctor of Chinese medicine, has a saying, “She who waits until the 11th hour to take care of her health usually dies at 10:59.” I’m glad you’re looking for ways to add steps into your day, Meredith. Here are a few more ideas:
- Capitalize on “standing around time.” For example, if you’re watching your kid’s soccer game or waiting for an appointment, the bus, or the elevator, use that time to walk up and down the length of the field or pace around the hall. You can even walk around while brushing your teeth!
- Speaking of the elevator, take the stairs instead. Or, if your destination is on the 27th floor and you can’t walk that many floors up, ride the elevator to the 17th floor and take the stairs the remaining ten.
- Pace while on the phone.
- Initiate “moving meetings.” When Debby and I need to hold strategy sessions or meet over an upcoming program or post, we’re usually walking. You’d be surprised what great ideas are generated when you’re on the move!
- Ditch the “step killers.” These include drive throughs, remote controls, escalators, and “people movers” at airports.
- Start the habit of taking family walks after dinner – even if it’s just around the block.
- After grocery shopping, forget the cart corral – walk your cart all the way back into the store.
- If it’s practical, walk rather than drive your kids to school or to the bus stop. If you have a dog, then by all means, take him for walks too.
- Invest in a treadmill and walk on it while watching TV or reading. If a treadmill is out of the question, simply get up and walk around during commercial breaks. If most of what you watch is programming that you’ve pre-recorded, use the time you’ve saved by fast-forwarding through commercials to go for short walks.
- Cut your own grass, rake your own leaves and shovel your own snow. Get your kids in on the action too.
- Enjoy walking outings with your kids. Go for hikes, visit museums, and go to the zoo.
COACH STACY'S HEALTHY U 