Stumped for the perfect Christmas gift for your workout buddy? Here are a few healthy gifts and gadgets that are sure to please:
Fitbit Flex or Fitbit Charge: These nifty wristbands track movement as well as sleep – and sync wirelessly to your computer or smartphone. The Charge also functions as a watch and a caller I.D. The free Fitbit app functions as a handy calorie calculator and allows you to earn badges, taunt (or cheer) your Fitbit “friends,” and track your hydration. At $99.95 and $129.95, these activity trackers are reasonably priced and far more affordable than the Apple Watch, which is scheduled for release in early 2015 and will likely boast a price tag of over $300.
Bling Your Fitbit: If your friend or honey already sports a Fitbit Flex, how about helping her add a little bling with a Tory Burch Fitbit Bracelet or Pendant? A perfect gift for the fitness fashionista.
Balancing Act: It’s still our favorite home gym tool for working the core and improving balance and agility. Dome up or down, the BOSU is the perfect training device at only $119.95.
Better with a Beat: How about some ear buds that are both sporty and sleek? Let’s face it, working out to some snappy tunes helps a body go longer, harder and faster. Skullcandy ear buds are both durable and affordable, from $19.99 to $49.99.
Chip Away: Does your special somebody always seem to succumb to the crunchy temptation of salty and oily chips? Problem solved. Mastrad’s TopChips Chips Maker with Mandolin allows one to indulge in the crunch without the fat and calories.
H2O on the Go: Reusable water bottles are at once thoughtful and practical. Not only do they remind us to hydrate often, which is critical to good health, but they’re also green, unlike the plastic water bottles that are so harmful to the environment. We like the Klean Kanteen because it’s “free everything” (BPA, lead, and other toxins) and also constructed with the germaphobe in mind. And you can’t go wrong with Earthlust’s whimsical stainless steel bottles.
Deck the Bikes with Bells and Baskets: What healthier way to romp about town than pedal power? Whether commuting to work or running errands, these accessories will make the ride fanciful, fun, and secure.
Warm in Winter: Don’t let the cold, wintery air hold you and your friends hostage indoors. These stylish accessories will warm ‘em up from head to toe.
A Walk Back in Time: We love snowshoeing – and the rugged, retro look of LL Bean’s Green Mountain Snowshoes will make the winter wonderland all the more compelling.
Carded: You can’t go wrong with gift cards to Whole Foods, Natural Grocers or Trader Joe’s, for healthy, natural and sustainable food and personal care products.
Today was National Coffee Day. Actually, I celebrate national coffee day every day – but yesterday I enjoyed a whole lot of company in that commemoration. In fact, some 54% of the population in the United States drinks coffee on a daily basis. Lucky for all of us – half a dozen coffee joints from McDonalds to Dunkin’ Donuts distributed free cups of coffee to anyone who asked. And since there’s been a bit of buzz lately about the assorted health benefits of coffee, I decided to pack up my iPad and do some research while enjoying various and sundry free cups of jo all over town.
One of my first surprises lay in the discovery that coffee is actually a fruit. Specifically, the coffee bean is extracted from the cherry fruit. Who knew? And interestingly enough, the longer coffee is roasted, the weaker is the strength and impact of its caffeine, so that darker roasts deliver less caffeine than lighter roasts. I love the lighter roasts, which just might explain why I come across as being somewhat hyper.
Okay, very hyper.
During the 17th century in England, coffee houses were known as “penny universities” where a cup of coffee cost a penny and engaging conversation was held. Come to think of it, this might be where the expression “a penny for your thoughts” originated.
Coffee itself, before all the cream and sugar are added, boasts some surprising health benefits:
The smell of coffee alone provides an olfactory-approved aromatherapy.
Folks who drink 4-cups of coffee a day are less likely to have health issues such as certain cancers, stokes, type 2 diabetes, cardiovascular disease, Parkinson’s disease and dementia.
The caffeine in coffee, when not ingested in high quantities, can be quite beneficial to some. However, decaf may be healthier for those who need to watch their caffeine intake because it raises blood pressure and epinephrine known as adrenaline.
Coffee is rich in magnesium and chromium, which help the body regulate insulin.
Studies have shown that drinking coffee can reduce the severity of symptoms in people who suffer from poor eyesight and tinnitus.
Coffee drinkers report experiencing improved mental acuity, and thus, improved performance at work, school or sports.
Drinking coffee is a very social and calming activity for some and therefore throwing down a cup or two opens the door to conversation and relaxation. For many, day without coffee is a day without sunshine.
Coffee aids “” Drinking coffee seems to stimulate the muscles of one’s colon.
Are there any negatives to drinking coffee? Well, if you’re drinking coffee in public, make sure you know where the restrooms are. Coffee is very effective as a diuretic. Coffee also contains acids which can irritate the lining of the stomach, therefore causing upset – so, know your limits. Finally, adding the “extras” (i.e., creams, sugars) into your coffee rings up quite the caloric punch, so beware!
I don’t know what I’d do if I ever had to give up coffee. My morning brew is like warm hug from a good friend on a cold day. How I do LOVE my coffee!
Where can you get fit, support a worthy cause, and have a blast – all while costumed as a creepy zombie or the evil Maleficent? Why, the 2014 Scream Scram, of course!
This “spooktacular” 5K, on Friday, October 17, is Denver’s only nighttime Halloween race and delivers fun for the entire family. After the race, enjoy ghoulishly delicious goodies on Trick-or-Treat Street.
Costume prizes will be awarded for the following categories:
Best individual
Best family
Best group (minimum of 4)
Best child
Best pet
Best Scream Team (for those registered as a Scream Team)
Your event registration will include wonderful swag, including a Scream Scram t-shirt and goodie bag. But the best part is that proceeds from the race will go to support the Boys & Girls Clubs of Metro Denver.
Click here to register the 2014 Scream Scram, on October 17, 6:00 p.m. at Denver’s Washington Park. What creative costume will you wear?
Coach Stacy and cycling enthusiast David Waugh emceeing the Final Stage of last month’s USA Pro Challenge in Golden, Colorado
Many years ago I happened to mention to Coach Stacy that I hadn’t ridden a bicycle in decades. Several days later she showed up at my condo with a brand new bike. Well, not entirely brand new. Both of its tires were flat and the seat needed to be replaced. The brakes were suspect and the chain was rusty and nearly useless.
But it was new to me. Coach had spied it at a garage sale near her home. At the end of the day her neighbors told her she could have the bike for free if she’d just take the thing off their hands. A couple of hundred dollars later the bike was good to go. And so we did.
I vividly remember that sweet taste of liberty when I climbed back into the saddle and began cruising after a 30-year hiatus. Utter elation. Two bikes and plenty of pedaling later, I still look forward to riding. The bonus is that cycling – whether for competition or pleasure – is one of the healthiest forms of exercise a body can pursue, and more and more folks are cycling their way to good health. Here are 10 good reasons why you, too, should start pedaling:
Biking is a low-impact activity – therefore it’s gentler on the joints than, say, running or walking.
Easy to learn, biking is an excellent form of physical activity that can be enjoyed by novices and elite randonneurs alike.
Bike riding is a full-body workout that helps you build strength as well as improve muscle tone.
Because it raises the metabolic rate, biking also helps you burn calories and lose weight.
Riding a bike is an excellent way to improve balance and coordination.
Bicycling is a natural immunity booster and therefore assists in warding off everything from the common cold to cancer.
Your heart and lungs will thank you – biking is a terrific all-around cardiovascular exercise.
As with any form of physical activity, bike riding improves cognitive functions and memory.
You can toss the anti-depressants since bicycling has also been linked to reduced anxiety, depression and stress.
Studies have shown that people sleep better if bicycling is incorporated into each day.
Bike riding is efficient and green. You can knock off your cardio while commuting to work – without contributing to car emission problems.
Summer’s winding down and there are plenty of glorious fall days on the horizon. Why not hop on a bike and go for a spin? Your body will surely thank you!
Kids’ Adaptive Dash – USA Pro Challenge in partnership with the Two Angels Foundation
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
After you’ve carved your Jack-o-lanterns on Halloween be sure to save that gooey glop. Turns out it’s not only tasty in soups and pies – pumpkin is great for your skin as well. Rich in essential vitamins and nutrients that give skin a natural glow, one would think they’d pack pumpkin into every skin-care product on the market, since it’s bursting with:
• Vitamin A, which softens skin
• Vitamin C, which is an antioxidant that reduces the harmful effects of free radicals
• Vitamin E, which reduces lines and wrinkles
• Minerals such as manganese, magnesium, zinc, iron and potassium, which generally improve the skin’s tone and appearance by breaking down dead proteins and fighting off inflammation
Despite the benefits of pumpkin to the skin – seriously, who wouldn’t want younger looking skin?? – surprisingly few commercial beauty products contain it as a primary ingredient. So why not make your own? Following are a few healthy pumpkin-based skin-care recipes that you can concoct from home using the pulp from this year’s Jack-o-lantern. They’re good enough to eat – but better to slather them on your skin instead. Enjoy – and have a safe and happy Halloween.
¼ cup mashed pumpkin pulp (can be canned)
1 Tbs honey
In a small bowl, combine the mashed pumpkin and honey. Stir until smooth. Apply to clean, damp skin in the evening, and leave it on for 20 minutes. (This mask can be sticky, so be sure to wear an old t-shirt when using it.) Rinse with water and pat dry. Apply once a week or whenever skin is irritated.
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Sweet Pumpkin Body Scrub (from http://www.sparkpeople.com)
This body scrub will gently exfoliate and revitalize your skin.
Combine in a small bowl:
1 cup pureed pumpkin
1 cup organic cane sugar
1/8 tsp cinnamon
Mix with a spoon until blended. Apply to body with gentle circular scrubbing motions, using a washcloth if desired. When complete, rinse with warm water.
½ cup pumpkin puree, preferably organic
½ cup solids from a can of coconut milk
½ teaspoon ground cinnamon
Mix ingredients in a bowl. Apply generously to clean skin and massage gently so as to work it well into the skin. Allow butter to remain on for 10 minutes or so, then rinse with warm water and pat dry.
Should I feed a cold and starve a fever? Or is it the other way around? Does chicken soup actually cure the common cold? And I had a flu shot last year – I’m good for another nine or ten years, right? Cold and flu season has snuck up on us once again, so it’s time to test your cold and flu I.Q. with the following ten-question quiz. You’ll find the answers at the end – but no peaking!
1. The flu vaccine is more dangerous than the actual flu?
a. True
b. False
2. Common flu symptoms include:
a. Fever
b. Cough
c. Aches and pains
d. All of the above
3. The common cold and the flu are basically the same thing.
a. True
b. False
4. Methods for preventing colds and the flu include:
a. Washing hands
b. Regular physical activity
c. A food diet rich in phytochemicals including dark leafy green, red and yellow fruits and vegetables
d. All of the above
5. Only the sick and elderly need the flu shot:
a. True
b. False
6. Which of the following are effective treatments for the common cold?
a. Antibiotics
b. Cough suppressants and decongestants
c. Bed rest
d. Both b and c
7. You should see a doctor if you experience
a. Severe chest pain
b. Persistent fever, coughing, or soar throat
c. Difficulty breathing or shortness of breath
d. All of the above
8. The flu is spread:
a. Through respiratory droplets passed through the air
b. Through contact with doorknobs, handrails, and keyboards
c. Both a and b
d. None of the above
9. There is no cure for the flu:
a. True
b. False
10. Side effects of the flu shot can include:
a. Kidney and liver malfunction
b. Local soreness where the shot is administered
c. High blood pressure or stroke
d. Constipation
Answers:
1. False. While the shot does not guarantee you’ll be flu-free throughout the season, for most people, the flu vaccine is an effective safeguard against predicted flu strains. There are some risks associated with the flu shot. For example if you’re allergic to eggs, the shot might present some hazards. In addition, the shot may contain trace amounts of mercury, which is added as a preservative. Talk to your doctor about whether or not the flu shot is right for you. And check out this video from WebMD on The Truth About Flu Vaccines.
2. True. Fever, coughs, aches and pains – all of these are flu symptoms, as well as congestion, fatigue, sore throat, nausea, vomiting, and diarrhea.
3. False. While cold and flu symptoms are similar, their severity differs greatly. The common cold is a relatively minor irritation, compared to the flu, which kills up to 49,000 people annually.
4. All of the above (d). Additional recommended cold/flu avoidance strategies include:
Getting plenty of sleep (7 or more hours each night) and relaxation
Reducing alcohol consumption and cigarette smoking, as both tend to suppress the immune system
Refraining from touching the face since cold and flu germs tend to enter the body through the eyes, nose and mouth
Drinking plenty of water (9-13 cups of fluid per day). Dehydration tends to inhibit the immune system’s functioning.
5. False. This was a trick question, actually. While those suffering from chronic illnesses and seniors over the age of 65 are certainly more susceptible to flu viruses, the Centers for Disease Control and Prevention recommends that “Everyone older than 6 months is recommended for flu vaccination with rare exception.” Click here for details on who should get vaccinated for influenza.
6. The answer is d (both b and c [cough suppressants and decongestants, as well as bed rest]). Antibiotics fight bacteria-related illnesses. Colds, however, are caused by viruses. Thus, antibiotics can actually do more harm than good in treating the common cold.
7. The answer is d. All of these symptoms may indicate complications from the flu (such as pneumonia), or another medical condition (such as heart disease, asthma, or strep throat) for which medical treatment is necessary.
8. The answer is c. The flu is spread through respiratory droplets that are passed through the air as well as through germs acquired by contact with infected surfaces. This means that you should generally try to stay away from people who are sick and wash your hands often in order to avoid or minimize exposure to flu germs. A chilling visualization on how cold and flu germs are spread can be seen in this video from Discovery Fit & Health.
9. True. This is another trick question, actually. There is no one antidote for treatment of the flu. The flu is a virus, and there are several antiviral medications on the market (such as Tamiflu and Flumadine) that can shorten the duration of the flu. However, for most people, the flu can be treated naturally with bed rest and drinking plenty of fluids, as well over the counter pain relievers and decongestants. You should check with your doctor for dosages and age restrictions.
10. The answer is b. Most people experience some soreness where the flu shot is administered. A common misconception is that the flu shot cause people to “catch” the flu. In fact, the reason that some people feel slightly under the weather after having the flu shot is that their bodies are busy producing antibodies in response to the vaccine, which sometimes causes general discomfort or weakness. These symptoms generally pass within a day or two and are far less severe than those experienced with the actual flu.
Bonus Answers:
Q: Feed a cold and starve a fever? Or feed a fever and starve a cold?
A: Neither. This is an old wives’ tale. While some foods – warm soup, for example – will make a soar throat feel better, most doctors and nutritionists simply recommend that when you’re sick you should eat healthy and nutrient-dense foods and drink plenty of fluids so as to avoid dehydration.
Q: How long does a flu shot last?
A: Each year, the flu vaccine is updated to address the virus strains most frequently infecting people throughout the world. Therefore, unlike other vaccinations (i.e., measles, tetanus, pneumonia), the flu inoculation is only good for one flu season and should be taken annually.
What’s Next? For me, it’s off to NextCare Urgent Care for my flu shot. Coach Stacy, on the other hand, would rather have a 20-pound dumbbell dropped on her big toe than sustain a flu shot. She wouldn’t mind the flu mist so much, but every doctor’s office and pharmacy she’s called in the Denver metro area has told her that the mist is only for “babies.” Quite frankly, they should just give her the mist since, after all, Coach IS a big baby, at least where needles are concerned. However, as it’s not likely she’ll score the mist anytime soon, she’s focused on eating a healthy food diet, getting plenty of exercise and sleep, and steering clear of germs. Hopefully, the cold and flu bugs won’t find her.
For more information on your best defenses during cold and flu season, log on to the NextCare Urgent Care website.
Running for your health is good. Running for a worthy cause is even better. Panera bread is presenting three upcoming race venues, the proceeds of which will benefit local food banks. All three venues will feature a 10K run, a 5K run/walk, and a free kids’ fun run for the 12 and under crowd.
Since we’re such huge fans of the Panera menu, we think the best part of these events is that they’ll feature finish line parties where fresh Panera Bread pastries, bagels and sandwiches will be served.
Register for one of these Panerathons now and help run hunger out of town.
Fitbit Flex or Fitbit Charge: These nifty wristbands track movement as well as sleep – and sync wirelessly to your computer or smartphone. The Charge also functions as a watch and a caller I.D. The free Fitbit app functions as a handy calorie calculator and allows you to earn badges, taunt (or cheer) your Fitbit “friends,” and track your hydration. At $99.95 and $129.95, these activity trackers are reasonably priced and far more affordable than the Apple Watch, which is scheduled for release in early 2015 and will likely boast a price tag of over $300.
Bling Your Fitbit: If your friend or honey already sports a Fitbit Flex, how about helping her add a little bling with a Tory Burch Fitbit Bracelet or Pendant? A perfect gift for the fitness fashionista.
Chip Away: Does your special somebody always seem to succumb to the crunchy temptation of salty and oily chips? Problem solved. Mastrad’s TopChips Chips Maker with Mandolin allows one to indulge in the crunch without the fat and calories.
H2O on the Go: Reusable water bottles are at once thoughtful and practical. Not only do they remind us to hydrate often, which is critical to good health, but they’re also green, unlike the plastic water bottles that are so harmful to the environment. We like the Klean Kanteen because it’s “free everything” (BPA, lead, and other toxins) and also constructed with the germaphobe in mind. And you can’t go wrong with Earthlust’s whimsical stainless steel bottles.
Deck the Bikes with Bells and Baskets: What healthier way to romp about town than pedal power? Whether commuting to work or running errands, these accessories will make the ride fanciful, fun, and secure.
Warm in Winter: Don’t let the cold, wintery air hold you and your friends hostage indoors. These stylish accessories will warm ‘em up from head to toe.
Carded: You can’t go wrong with gift cards to Whole Foods, Natural Grocers or Trader Joe’s, for healthy, natural and sustainable food and personal care products.
COACH STACY'S HEALTHY U 
