MAY IS NATIONAL BIKE MONTH

May is a great month to tuneup your bike (or consider investing in
one) and get outside for a ride on the road or a trail. Cycling is an excellent aerobic exercise that can be enjoyed by the entire family.
Have you ever considered bicycling to work?  This year, Bike-to-Work Week is May 16-20. Biking reduces your carbon footprint (your impact on the environment) and traffic congestion; it also helps you burn calories and save money.  To learn about bike safety, go to www.bikeed.org.


Source:  League of American Bicyclists

UNDERSTANDING HYPOGLYCEMIA

Hypoglycemia or low blood sugar occurs when a person's blood sugar becomes too low¯generally below 70 mg/dl. Common symptoms include:
shaking, sweating, weakness, headaches and a rapid heart rate. It is most common in diabetics taking medicine to lower their blood sugar; however, anyone may experience these symptoms from time to time because of skipped meals or too much exercise. To prevent these reactions, try to establish regular meal times, consume a high-fiber diet, and eat a balance of carbohydrates, lean proteins and unsaturated fats at each meal. If symptoms persist, consult your doctor.


Source: Joslin Diabetes Center

THE GIFT OF KNOWLEDGE

Of all the gifts a woman can pass on to her daughters, the gift of knowledge about bone health is one of the most important. About 85-90 percent of adult bone mass is acquired by age 18 in girls and by age 20 in boys. Osteoporosis does affect men as well, but about 80 percent of those affected are women. The following steps can help prevent
osteoporosis: get the daily recommended amounts of calcium and vitamin D; engage in regular weight-bearing and muscle-strengthening exercise; avoid smoking and excessive alcohol; and talk to your health care provider about bone health.


Source: National Osteoporosis Foundation

DON'T FORGET THE HELMET SORES

Did you know that bicycle helmet use has been estimated to reduce head injury risk by 85 percent? Always wear a helmet when riding a bike.
Look for one approved by the ANSI (American National Standards
Institute) or the Snell Memorial Foundation to ensure safety and quality. Help your children make it a habit to put on their helmets before getting on their bikes, just like putting on their seatbelts when they get in a car.


Source:  Bike Helmet Safety Institute

STAYING CONNECTED IS BAD FOR SLEEP

Is your computer, smart phone or television keeping you up late most nights?  According to a recent survey conducted by the National Sleep Foundation (NSF), most Americans report using some form of active technology at least a few nights a week within the hour before bed.
Experts say this can make it more difficult to fall asleep, which can contribute to getting less sleep at night and leave you tired the next day.  NSF recommends having a relaxing bedtime routine, which means turning down the lights, winding down and turning off the technology.

FRUIT SMOOTHIES: GOOD OR BAD?

Fruit smoothies are tasty and can be filled with plenty of good nutrition. But, before you order one, check out the nutrition facts.
They can be loaded with calories. Smoothies that are promoted for their “muscle-building” qualities can have up to 900 calories for a 20-ounce drink! Hint: Smoothie nutrition facts are often provided per ounce. If your smoothie is 20 ounces, and each ounce has 30 to 35 calories, your smoothie just cost you 600 to 700 calories. Low-fat or nonfat ingredients and low- or no-sugar ingredients can help reduce a fruit smoothie's calorie count.

PASTA: THE RAW NUMBERS

Did you ever wonder how much dry pasta it takes to produce a certain amount of cooked pasta? Generally, 2 ounces of dried spaghetti makes about one cup of cooked spaghetti. A half-cup of dried elbow pasta makes about one cup of cooked elbow pasta. Three ounces of fresh pasta makes about one cup of cooked pasta. And remember to consider portion size. One serving of cooked pasta is about a half-cup, the size of half a baseball.

MUSIC AND RELAXATION LINKED

Research reported in HEART, a British medical publication, shows that calming music causes the heart rate and breathing to slow. This often brings increased relaxation. Slower breathing also relates to lower blood pressure. The next time you need to relax, consider listening to some slow music and see if you notice your breathing and heart rate decrease.


Source:  HEART

BOOST FITNESS WITH INTERVAL TRAINING

Interval training can be an effective way to boost your fitness level and burn more calories. Try one-minute intervals of more intense exercise mixed into your regular aerobic exercise sessions. For example, walk at a moderate intensity for five minutes, and then do one minute at a faster pace. Repeat the cycle several times. Make sure to include a proper warm up and cool down and check with your doctor before increasing your exercise.

UNDERSTANDING CELIAC DISEASE

Celiac disease is a common genetic auto-immune disease. At this time, the only known treatment for celiac disease is strict adherence to a gluten-free diet for life. Gluten is the protein found in wheat, barley and rye. Signs and symptoms of the disease classically include diarrhea, iron-deficiency anemia and lactose intolerance (the inability to digest milk and other dairy products).  Symptoms can also include abdominal pain, “irritable bowel,” and osteoporosis.  Talk to your doctor if you have symptoms of celiac disease. For more information visit: http://americanceliac.org/resources.htm.


Source: American Celiac Disease Alliance

NATIONAL EMPLOYEE HEALTH & FITNESS MONTH

May is National Employee Health & Fitness Month, so use this opportunity to take advantage of any wellness offerings that your company provides this month.  Research shows worksite wellness activities benefit not only the individual employee but the company as well. It’s a win-win for everyone; employees improve their health and the company benefits from a more engaged workforce. Since many of us spend the majority of our waking hours at work, it makes sense to incorporate health and fitness into our work cultures.


Source:  National Association for Health & Fitness

MELANOMA MONDAY

The American Academy of Dermatology has designated the first Monday of May as “Melanoma Monday.”  Melanoma is a potentially fatal form of skin cancer that has a high cure rate if detected early. Examining your own skin regularly can help ensure that skin cancer is diagnosed in its most treatable stage. For skin cancer screening resources and to learn about proper skin self-exam techniques visit:
www.melanomamonday.org.

HEALTHY EATING CAN BE SIMPLE

According to food author Michael Pollan, you can sum up healthy eating in seven words: “Eat food. Not too much. Mostly plants.” While it may sound silly or too simplistic to some, this is great advice.
According to our registered dietitian, “eat food” means a balanced diet of whole foods¯fruits, vegetables, whole grains, fish and lean meats—rather than processed foods. “Not too much” means stop before you are full. “Mostly plants” means that most of your plate should be filled with fruits, vegetables, whole grains and legumes. Only about one-third of your meal should be comprised of animal protein.


Source: In Defense of Food

TRY QUINOA!

Tired of that same old rice pilaf? Expand your horizons; experiment with quinoa (pronounced ‘kin,wa). Cooked quinoa has a light, fluffy texture. It makes an excellent alternative to rice in hot or cold side dishes and entrées. It is also a nutrition powerhouse. One half-cup of cooked quinoa provides a significant amount of several key nutrients including protein, folate, iron, magnesium and zinc.

ARTHRITIS-FRIENDLY GOLF TIPS

Playing golf with arthritis can be a challenge. A few changes to your golf equipment can go a long way in keeping you in the game. The Arthritis Foundation offers the following tips: Use clubs with lightweight graphite shafts and perimeter-weighted heads to help absorb shock; use a lower compression golf ball with more “give” to the ball; wear gloves on both hands to provide extra grip; and build up the grip size on your clubs with athletic tape or a custom grip to reduce stress and pain on your finger joints. Consult a physical or occupational therapist for additional recommendations.

HIGH FIBER DEFINED

The Food and Drug Administration defines “high fiber” as one serving of a food that has at least 5 grams of dietary fiber. The recommendation is that we eat about 25 grams of dietary fiber per day.
The average American only eats between 10 and 15 grams per day. Make sure your diet is rich in high-fiber cereals, whole-grain crackers and breads, and beans, vegetables and fruit. Eating these foods boosts fiber intake and appears to aid with weight management and in lowering cholesterol, blood pressure, blood sugars and some cancer risks.

BROWN BAG YOUR LUNCH

Fix a big salad in the morning with a handful of nuts sprinkled on top, stash your favorite light dressing at work, and you have an instant low-budget, nutritious lunch. Low-fat yogurt and low-fat popcorn are easy guilt-free snacks. Just think of all the cash and calories you'll save by packing your own lunch and snacks instead of ordering in or going out.