KOMU.com http://www.komu.com/ KOMU.com Weekly Wellness Weekly Wellness en-us Copyright 2017, KOMU.com. All Rights Reserved. Feed content is not avaialble for commercial use. () () Mon, 23 Oct 2017 HH:10:ss GMT Synapse CMS 10 KOMU.com http://www.komu.com/ 144 25 Weekly Wellness: Red Wine: Is it actually good for you? http://www.komu.com/news/weekly-wellness-red-wine-is-it-actually-good-for-you-/ http://www.komu.com/news/weekly-wellness-red-wine-is-it-actually-good-for-you-/ Weekly Wellness Mon, 16 Oct 2017 5:59:19 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Red Wine: Is it actually good for you?

If I had a dollar for every client who sent me the link to the article that boasted “a glass of wine is the equivalent to an hour at the gym”, I would have a LOT of money. There are lots of articles and studies that have been released over the years stating that red wine reduces heart disease and there are numerous health benefits to drinking a daily glass of wine.

Are you ready for the truth?

Unfortunately, alcohol is a toxin. When your body breaks down wine, it releases toxins that damage your cells. The more you drink, the more damage is done, especially to your liver. Most of the alcohol we consume is broken down by the liver, making it “especially vulnerable to damage from excessive alcohol,” according to the National Institute on Alcohol Abuse and Alcoholism.

For years we've been hearing that drinking wine boosts HDL (“good” cholesterol), reduces inflammation, makes nitric oxide more bioavailable, and provides other benefits that, combined, reduce the risk of cardiovascular disease. A lot of this research was crediting resveratrol. And there is truth to this. Resveratrol is a polyphenol and is healthy for your heart. But the amount found in wine is very small. The amount you need to consume doesn’t off-set the damage done by the toxins consumed. Dang it.

After looking at the alcohol intake and brain markers of 589 multiethnic adults, researchers of a 2014 study published in Clinical Nutrition concluded that “light to moderate alcohol consumption is potentially beneficial for brain aging, but replication is needed.” Those last six words are key, as the vast majority of studies on wine and cognition have been done on people 55 and older.

Within this group, a consistent finding is that light to moderate consumption (one to two drinks per day) is associated with beneficial cognitive function and lower dementia risk. There is evidence that drinking in your 30s and 40s may have some associated benefits with higher cognitive function later in life. This is still just an association and experts can't prove why moderate alcohol intake may improve cognitive function or lower dementia risk.

What about the connection between wine and fighting cancer? Remember those studies? Unfortunately, recent studies are warning that alcohol consumption can increase the risk of certain cancers, particularly breast cancer. At the end of May, the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF) published a report saying that there is strong evidence that alcohol can increase the risk of breast cancer. Alcohol can raise blood estrogens in both pre- and post-menopausal women, and high blood estrogens have been linked to increased breast cancer risk. Also, the World Health Organization classifies alcohol as a carcinogen.

So, what’s the take-away? While wine isn’t medicine, there’s no reason why we can’t enjoy a glass (or two) every once in a while. (I know I will.)

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Weekly Wellness: But WHERE does all the fat go? http://www.komu.com/news/weekly-wellness-but-where-does-all-the-fat-go-/ http://www.komu.com/news/weekly-wellness-but-where-does-all-the-fat-go-/ Weekly Wellness Mon, 9 Oct 2017 2:22:25 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: But WHERE does all the fat go?

Fat. We tend to worry about HOW we lose it, not where it goes. Today we’re going to answer the question: When we lose fat, where does it go? First, we need to understand that there is a difference between weight loss and fat loss. When you weigh yourself on the scale, that is your overall weight. That includes bone, muscle and fat. Fat loss is the amount of body fat that we lose. To achieve fat loss, you need to get your metabolism fired up, get enough exercise and pay attention to your nutrition.

One thing about nutrition and fat is that your body still needs healthy fats. Fats are just as important to your nutrition as protein and carbohydrate. Fat has an important role in the body. Fat is the delivery system for hormones. It is essential for brain function, muscle growth, and so much more. But we are talking about HEALTHY fats (not junky fats) like avocados, eggs, lean meats, organic dairy, nuts, seeds, bananas, and others.

So, where does fat go when you lose it? The answer to that may surprise you. According to a study by Australian physicist Ruben Meerman and University of New South Wales professor Andrew Brown, the majority of the "lost" mass is breathed out as carbon dioxide. The research, published in the British Medical Journal, suggests that many doctors and dieticians still harbor the misconception that fat is converted to energy, heat, or muscle.

If you lose 20 pounds, just over 80 percent of that is going to be exhaled by the lungs, and the remainder will be excreted via urine, feces, sweating, and tears. Unfortunately, you cannot lose weight simply by making yourself breathe faster (hyperventilating). It doesn't work that way. It happens through a metabolic process. Just keep your metabolism in check by moving during the day and eating whole, healthy foods. Also drink plenty of water, because it needs to be replaced as we lose it faster during exercise through sweat and respiration.

Eventually, the weight will come off and it'll mostly be expelled through your breath. You’ll see the best results by exercising regularly and eating right.

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Weekly Wellness: Weight Loss Plateaus http://www.komu.com/news/weekly-wellness-weight-loss-plateaus/ http://www.komu.com/news/weekly-wellness-weight-loss-plateaus/ Weekly Wellness Mon, 2 Oct 2017 2:38:22 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Weight Loss Plateaus

When the ultimate goal is weight loss, one of the most frustrating things a person can experience is the dreaded plateau. It might help to understand why those plateaus can occur. (Believe it or not, it’s not just to make you crazy.)

1. Water weight loss returns: During the first few weeks of dieting and weight loss, a lot of that initial weight decrease can come from water weight. Water weight loss occurs because the body is using up stored carbohydrate in the form of glycogen (sugar). When glycogen is burned for energy, it releases water (resulting in weight loss that is mostly water). As carbohydrate intake fluctuates day-to-day, it’s not uncommon for some of that water weight to return, which can offset fat loss and cause a plateau.

2. Your body doesn't just burn fat: When you are losing weight, your body burns fat for energy and can break down muscle too. Unlike fat, muscles burn calories, so losing muscle will slow the rate at which you use up energy from food. (This is part of the reason why cutting too many calories can work against you because your body will break down muscle at a faster rate.)

3. When you weigh less, you burn less: As a smaller person, you expend less energy moving around than you did at your heavier weight. To continue losing, you’ll have to increase the calories you burn through physical activity and/or reduce the number of calories you eat.

Remember, it’s completely normal for weight loss to slow or stall, so don’t get discouraged. Now that you understand the main causes of weight-loss plateaus, you’ll be able to devise a plan of attack if/when the number on the scale stops dropping.

If you are currently experiencing a weight loss plateau, take a look at your caloric intake (maybe you need to eat a little less) and/or increase your physical activity. Both should help get you over that plateau.

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Weekly Wellness: Healthy Ingredients for your Smoothie http://www.komu.com/news/weekly-wellness-healthy-ingredients-for-your-smoothie/ http://www.komu.com/news/weekly-wellness-healthy-ingredients-for-your-smoothie/ Weekly Wellness Mon, 25 Sep 2017 3:30:23 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Healthy Ingredients for your Smoothie

Is your daily diet lacking in some of the necessary nutrients? It may be… wanna know an easy way to sneak nutrients into your food? Since September has been designated as Smoothie Month, we’re going to sneak those items into your SMOOTHIES!

Here are seven nutrient-rich items to toss into the blender with your other smoothie-making faves:

Broccoli: The fiber-rich vegetable helps keep you full without changing the taste of your smoothie. You can use raw broccoli or steam it quickly first for a smoother consistency.

Chia seeds: Add a tablespoon of chia seeds to every smoothie. The high-fiber seeds are also a great source of anti-inflammatory omega-3s, so you'll feel full and ready to take on your morning.

Green tea: Using strong, cold green tea to any smoothie instead of water can give your smoothie a subtle caffeinated pick-me-up.

Flaxseed: Add some flaxseeds to the mix. High in omega-3s and fiber, flax helps promote bone health, lowers cholesterol, and keeps your digestive system healthy. The healthy fats in flaxseeds also help relieve inflammation.

Leafy greens: If you hate the taste of kale or spinach, adding a cup or two to your morning smoothie is the way to reap their many health benefits. Once blended with the rest of your smoothie, the taste is imperceptible, but you're still getting a hefty portion of crucial nutrients like calcium, vitamin A, manganese, and vitamin K.

Coconut water: Adding coconut water to your morning smoothie helps you get the electrolytes you need to feel energized and bloat-free.

Tofu: For a dairy-free protein kick, blend some silken tofu into your diet. It'll give your smoothie a creamy consistency without any Greek yogurt.

Over the past month, we have given you lots of ideas to make your smoothies yummy and healthy. I hope you find some great smoothie combinations!

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Weekly Wellness: Make Your Smoothies Golden http://www.komu.com/news/weekly-wellness-make-your-smoothies-golden/ http://www.komu.com/news/weekly-wellness-make-your-smoothies-golden/ Weekly Wellness Mon, 18 Sep 2017 2:19:24 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Make Your Smoothies Golden

COLUMBIA - We’ve talked about the magic of turmeric before (and I’m sure we will again). This wonderful smoothie-enhancer is pure gold!

Turmeric milk has been used as a medicinal drink in India for centuries. The basic recipe of milk, turmeric, ginger, coconut oil, and pepper can help with inflammation, bloating, and weight loss. Creating your smoothie with the base of golden milk can lead to fantastic health benefits such as:

Better digestion: Curcumin, the active ingredient in turmeric, has been used in Ayurvedic medicine for centuries because of its ability to help the body in major ways. Multiple studies have shown turmeric to help fight gas, bloat, and indigestion. (Germany has even gone so far as recommending turmeric as a safe herbal treatment for digestion.)

Happier muscles: As a natural anti-inflammatory, turmeric can relieve joint and muscle pain and even help with headaches. In some studies, turmeric offered similar relief to ibuprofen. It also may be the perfect drink to have after an intense gym session; in a small 2015 study, turmeric helped in combating delayed onset muscle soreness (DOMS).

Weight-loss support: While more research has to be done in this area, turmeric does show some promise when it comes to encouraging weight loss. In two separate studies, the spice was shown to reduce the growth of fat cells in mice and also increase metabolism.

Creating a golden smoothie can aid in digestion, muscle recovery and (possibly) help you lose weight. And taste delicious!

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Weekly Wellness: Protein Sources for your Smoothie http://www.komu.com/news/weekly-wellness-protein-sources-for-your-smoothie/ http://www.komu.com/news/weekly-wellness-protein-sources-for-your-smoothie/ Weekly Wellness Mon, 18 Sep 2017 2:06:35 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Protein Sources for your Smoothie

COLUMBIA - In order for smoothies to be a good meal replacement, you need to make sure you include protein. Some of us may not be fans of protein powders (maybe they taste a little weird to us), so this week we’re going to focus on other sources of protein for you to consider.

Nut Butter: Two tablespoons of peanut butter can add eight grams of protein to your smoothie, while  almond butter can add seven grams.

Tofu: Tofu is a soy-based food that can add 10 grams of protein for every half-cup you add to your smoothie. Bonus: it'll take on whatever flavor you add in, whether it's vanilla, chocolate, cinnamon, or fruit – and make the consistency of your smoothie thicker.

Beans: Toss some chickpeas or cannellini beans into your blender to up the nutrition of any of your favorite blends. You'll get roughly three to four grams of protein tacked onto your blended beverage.

Cottage Cheese: Adding cottage cheese to your smoothie can give it a milkshake-like consistency and flavor, and depending on the variety, it can have even more protein than yogurt, with 12 grams per half-cup serving.

Greek or Icelandic Yogurt: Yogurt is a great base for fruit-flavored smoothies, and adds roughly 10 grams of protein to your smoothie!

Coconut Milk: Coconut milk has five grams of protein per cup, and it pairs nicely with other tropical fruits like mango and pineapple.

Milk: Milk can add eight grams per cup. (Try adding chocolate milk to your shake for a muscle-soothing recovery drink.)

Flaxmeal or Flax Seeds: Two tablespoons of whole flax in your smoothie will up your protein content by about four grams.

Chia Seeds: Sprinkle some chia seeds into your smoothie and add about five grams per ounce.

Raw Eggs or Egg Whites: Adding raw eggs (pasteurized, please) will give six grams of protein per egg.

So now you can add all kinds of protein to your smoothie (and you didn’t even put a scoop into a container of protein powder – not even once!)

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Weekly Wellness: Smoothie Ingredients for weight loss http://www.komu.com/news/weekly-wellness-smoothie-ingredients-for-weight-loss/ http://www.komu.com/news/weekly-wellness-smoothie-ingredients-for-weight-loss/ Weekly Wellness Tue, 5 Sep 2017 5:19:07 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Smoothie Ingredients for weight loss

COLUMBIA - Smoothies can be a nutritious and convenient way to get a meal. Smoothies can also be used to lose weight – as long as the ingredients used are healthy (and not just a bunch of sugars). Here is a list of ingredients to incorporate into your smoothies!

Fats: For a liquid meal to keep you feeling satisfied, you need to include a source of healthy fats. An excellent source is flaxmeal. One tablespoon of flax offers three grams of total fat with 1.6 grams of omega-3s. Other great healthy fat sources are chia seeds, nuts, seeds, coconut oil, ghee, and avocado.

Protein: To keep that satisfied feeling and keep hunger away, you need to make sure you incorporate enough protein into your daily diet. Protein powder is an easy way to get your fill of this necessary nutrient, but if you don’t like protein powder, you can add tofu, soy milk, dairy milk, cottage cheese, beans, yogurt, PB powder, or hemp seeds.

Fiber: Blueberries, raspberries, blackberries, and strawberries not only add natural sweetness to your smoothies, but also increase the fiber content. (Fiber also prevents bloating caused by constipation.) If you're not a fan of berries, other sources of fiber are greens like spinach or kale, avocado, nuts like almonds, and seeds like chia.

Keep track of the portions that you use and not overdo it on the calories. It’s very easy to make a smoothie high-sugar and high-calorie.

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Weekly Wellness: No gym? No problem! Exercising outside Is the best! http://www.komu.com/news/weekly-wellness-no-gym-no-problem-exercising-outside-is-the-best-/ http://www.komu.com/news/weekly-wellness-no-gym-no-problem-exercising-outside-is-the-best-/ Weekly Wellness Tue, 29 Aug 2017 6:42:59 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: No gym? No problem! Exercising outside Is the best!

COLUMBIA - Even though I work in gyms and fitness centers, I still train plenty of clients in the good ol' outdoors. We go to a local park and use the environment (benches, stairs, playground equipment, etc.) to create our “weight machines” to complete a great workout! And my clients LOVE it.

There’s something about being outside in the sunshine and the fresh air that can invigorate and motivate us. I’ve experienced it firsthand many time, but science backs up my theory. Research found that when participants walked inside on a treadmill, they felt more fatigue, tension and anger than when they walked outside. Moreover, participants experienced less fatigue and felt happier and more invigorated outside even though their walking speed was faster than it was on the treadmill.

Several studies have shown a correlation between being outside and feeling emotionally, mentally and physically better. Being outside can provide distractions with the nature around you. Just being outside is better for our health: We get more vitamin D, our mood improves, stress levels drop, and we actually heal faster, according to research compiled by Harvard Medical School.

And don't forget about the kiddos! Exercising outdoors delivers specific benefits to children, say experts. Exercise science instructor Jennifer Flynn, PhD, points out that kids who spend more time outdoors are more physically active.

A 2011 study found that people had a greater sense of well-being less fatigue and anger, and more enjoyment—when they walked outdoors than they did when walking indoors on a treadmill. The study’s participants self-selected a higher walking speed on outdoor terrain—yet they felt the exercise was less draining and more fun.

So if you’re someone who doesn’t enjoy exercising in a gym or if you just want to try something new, head outside! Head to one of the many parks we have in Columbia. Most (if not all) have walking trails incorporated into them. Do a lap, then do lunges and squats, then do another lap, then find a bench and do some push-ups and triceps dips, then do another lap and pump your body on the swing for 2 – 3 minutes. Make it fun! (Don’t forget your water and sunscreen!

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Weekly Wellness: Am I addicted to sugar (or is it something else? http://www.komu.com/news/weekly-wellness-am-i-addicted-to-sugar-or-is-it-something-else-/ http://www.komu.com/news/weekly-wellness-am-i-addicted-to-sugar-or-is-it-something-else-/ Weekly Wellness Tue, 29 Aug 2017 6:30:16 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Am I addicted to sugar (or is it something else?

COLUMBIA - There has been a LOT of attention given to the topic of sugar and sugar addiction as of late. Many articles, documentaries, diets to try, and more. I've had many clients express with frustration "I think I'm just addicted to sugar!"

If you are someone who doesn't have a serious sweet tooth but, for some reason, have been craving sweets, there might be a few other reasons (not just addiction).

Cravings occur when there's a sense of depletion. If your body is lacking in certain nutrients or needs, it seeks satisfaction in other ways. Here are a few possibilities for what may be driving those sweet cravings:

Magnesium Deficiency: For many people, a sugar craving in the form of chocolate could signal a lack of magnesium.

In the United States, 80% of people may be deficient in the mineral, which can be tied to irritability, insomnia and high blood pressure. If you feel stressed, you may think you need chocolate, but it could be your body needing magnesium instead.

The cacao in chocolate is a rich source of magnesium (however, we might want to find sources that don't have as much sugar as chocolate), so reach for non-sugar magnesium sources like nuts, seeds, beans and dark leafy greens.

Imbalanced Gut Bacteria: Sugar cravings can sometimes be the result of an imbalance in your gut health, which means that all those good bacteria in your digestive system aren’t working as happily as they could be. Actually, consuming sugary foods can cause the gut bacteria to become dependent on it, and cause rejection when healthier foods are introduced.

By bringing in foods that promote healthier bacteria (probiotics like low-sugar yogurt, kombucha and other fermented foods) the good bacteria can replace the bad.

Not Enough Rest: Sure, sleep is resting, but there are also other non-sleep rests too. Integrating short rest periods into every day, especially at times when sugar cravings are strong, can be very helpful to curb those desires for sweets. Instead of an afternoon walk to the vending machine, how about an afternoon walk outside? Believe it or not, walking is a conscious form of rest because it offers a break from everyday stressors.

So, if you are someone who has been on a sugar kick lately (or maybe even for a while), see if you can identify the issue by trying to cut down on your sweets and incorporating some of the fixes shared here. It may not just be about the sugar.


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Weekly wellness: Some tips to curb overeating http://www.komu.com/news/weekly-wellness-some-tips-to-curb-overeating/ http://www.komu.com/news/weekly-wellness-some-tips-to-curb-overeating/ Weekly Wellness Mon, 14 Aug 2017 12:39:17 PM Amanda Barnes, KOMU Wellness Coach Weekly wellness: Some tips to curb overeating

Overeating is one of the best ways to gain extra pounds (which is something many of us are trying NOT to do). Mindless, unnecessary snacking can really affect our weight. There are some fairly simple tips to try to keep us from doing it. Here are a few of them:

1. Add vinegar and cinnamon to meals to help control blood: Vinegar has been shown to lower the glycemic index (which means you metabolize the food more slowly). So if you add it to salad dressings, sauces and roasted veggies, it can help with flavor AND help to control your blood sugar. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you feeling fuller longer. Put a dash of cinnamon in your coffee, smoothie, or even your chili!

2. Eat when you’re NOT hungry: When you get really hungry (or hangry), you can overeat. When you overeat, you feel full, but then your insulin levels spike, causing you to feel tired, then hungry again … so you overeat again. Instead of trying to resist hunger, get in front of it with some small snacks when you start to feel that little ping of hunger.

3. Drink water (not liquid calories): Mild dehydration can cause a sensation that’s easily mistaken for hunger. Liquid calories (i.e. fruit juices and sodas) won’t fill you up and because of their sugar content, they spike your insulin! Pass on the sweetened drinks and stick with water. Aim to drink at least three-quarters of a gallon of water a day. Also, be sure to drink a glass about 20 minutes before each meal to take the edge of your appetite.

4. Eat slowly: When you swallow food, there’s a sizable delay (anywhere from 10 – 30 minutes) before you feel any satiation from it. Because of this delay, we can eat more food than we really need. Try to eat more slowly, chewing each bite 10 times. This will cause you to eat more slowly and allow your mind to catch up with your tummy.

5. Enjoy small, flavorless snacks between meals: This trick was discovered by the late Seth Roberts: he would consume a shot of olive oil or a glass of water with a tiny bit of sugar between meals. Why does this work? It regulates ghrelin, a hunger hormone, by weakening flavor-calorie associations. For this to work, the snack must be bland, and you should consume nothing else but water for at least an hour before and after the snack.

6. The “front door snack technique”: Knowing that your willpower is reduced when you’re hungry (and there’s more tempting junk food outside the home than in it), you should fill up on healthy food before leaving home. Keep a healthy snack next to your front door, and eat some before you leave home. This will cause healthy food to “crowd out” unhealthy food in your diet, and make it much easier to pass on the junk food.

Try some (or all) of these tips and see if it can help you to stop overeating. Good luck!

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Weekly wellness: On the grill http://www.komu.com/news/weekly-wellness-on-the-grill-88646/ http://www.komu.com/news/weekly-wellness-on-the-grill-88646/ Weekly Wellness Mon, 31 Jul 2017 12:39:59 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly wellness: On the grill

If you’re anything like me, summertime cooking means GRILLING. There’s just something magical about grilled meat, grilled veggies, and even grilled fruit! (Yes, you can grill fruit.)

One thing to keep in mind when you’re grilling is that there can be some unhealthy downsides. Carcinogens. I’m not trying to tell you that your b-b-q is trying to kill you, but there are some chemicals that are created when meats are cooked at high temperatures. These chemicals are called heterocyclic amines, also known as HCAs. HCAs can be created when meats are cooked at high temperatures and browned.

Some research has shown that exposure to high levels of these chemicals has caused cancer in animals. This research is inconclusive when it comes to humans, however, it is better to avoid these chemicals, if possible. We’ve known about these cancer-causing agents since 2002, and since then three more HCAs caused by grilling meat have been added to the list. The total HCA content will depend on how well-done you take your meat, and what kind you’re eating.

Grilling-related HCA facts:

· Well-done meat has 3.5 times more HCA than medium-rare meat.

· Bacon appears to have the highest concentration.

· The second highest is from fried pork, followed by beef, and then chicken.

Here are some easy guidelines you can follow to protect yourself and your family:

· The more you cook and dry out your meat, the more HCAs are created. Cook your meat thoroughly, but avoid overcooking and charring your meat.

· Turn over your burger every minute and you’ll slash HCAs by 75 to 90 percent by keeping the surface temperature lower.

· Microwave your burger for the first 90 seconds to two minutes of cooking and drain off the juices. This helps removed 90 percent of HCAs.

· Avoid the temptation to consume the drippings. Surprisingly, the drippings of well-done meat or poultry can have more HCAs then the meat does. Fewer drippings is another reason to choose low-fat meats.

· Marinating your meat is a great way to flavor your food and it reduces the carcinogens, too. Dipping your food in marinade, squeezing lemon or lime on it right before grilling or soaking it for hours will all help lower the HCAs.

Hopefully, these tips will help you to have a happy and healthy grilling season!

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Weekly wellness: Are you flip-flopping this summer? http://www.komu.com/news/weekly-wellness-are-you-flip-flopping-this-summer-/ http://www.komu.com/news/weekly-wellness-are-you-flip-flopping-this-summer-/ Weekly Wellness Mon, 17 Jul 2017 12:52:52 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly wellness: Are you flip-flopping this summer?

In the summertime, I love flip-flops! They are easy, cute, and can show off a pedicure. How can something so wonderful have such a potential negative impact on our feet? Unfortunately, they can. You may not realize it, but when you wear flip-flops, the muscles in your feet have to clench the entire time you’re in motion. You may not even realize that you’re doing it, but, trust me. You are. If you’re just wearing your flip-flops to run a quick errand or to walk from the car to the pool, no biggie. It’s when you are wearing them for hours at a time that issues can arise.

The “grip” your feet perform to keep footwear on can makes toe bones curl up and/or curl down; drives the end of some bones into the ground, creating higher-than-normal pressure—this can lead to toe contracture/metatarsal injury over time; drives the ends of some bones up into the top of the sandal, which can lead to corns and calluses over time if there’s something for the toes to rub against.

All this gripping can lead to shortened toe muscles (called hammer toes), and gait and balance changes. In time, it can affect how your whole body moves.

Here are some stretches that might help:

Stretch the Top of Your Foot

· Stand up straight on your right foot and reach your left foot back behind you, tucking the toes of your left foot under and placing them on the floor.

· Work up to holding this stretch for one minute. If your toes start to cramp, come out of the move, rest, and return when you can.

· Toes just too tight? Try it seated.

Calf stretch

· Place the ball of your left foot on the apex of a half-foam roller or rolled-up folded towel. Drop the heel all the way to the ground, and straighten that knee.

· Step forward with your right foot. If you can’t bring your foot all the way forward, take a smaller step.

· Keep your weight stacked vertically over the heel of whichever foot is farther back.

· Hold for one minute, then switch legs; do this three times on each leg.

Toe Spreading

· Sit cross-legged.

· Interlace the fingers of the right hand with the toes of the left foot.

· Gently spread your toes away from each other.

· Hold for up to one minute, then switch to the other hand and foot.

Still want to let your tootsies feel the sun in the summertime? Opt for a Greek sandal that is strappy on top, flat on the bottom, and still fully connected to your foot. Or find a sandal that has a strap around the back of your heal. Take good care of those feet. They need to last you a while.

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Weekly wellness: What is collagen powder and do I need to take it? http://www.komu.com/news/weekly-wellness-what-is-collagen-powder-and-do-i-need-to-take-it-/ http://www.komu.com/news/weekly-wellness-what-is-collagen-powder-and-do-i-need-to-take-it-/ Weekly Wellness Mon, 10 Jul 2017 1:15:22 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly wellness: What is collagen powder and do I need to take it?

COLUMBIA - Everyone's talking about collagen supplements. If you've ever cooked or baked with unflavored gelatin, it's kind of like that but a finer powder, and it doesn't solidify the way gelatin does. It comes from animals (NOT vegetarian, important to know) like chicken, cows, or fish. It's often sold as a loose powder in canisters or bags, and you can do a whole lot of things with it. Just you wait.

So, what does it do, you ask? Well, here are a few of the listed health benefits:

  • Can give your hair, skin and nails a healthy boost
  • High in protein (could replace your protein powder)
  • Aids in a healthy gut, which helps with mood, digestion, and immunity
  • May help with weight loss due to high protein content and promotion of a healthy gut
  • Promotes healthy bones and joints
  • Has BCAAs for athletic recovery and reduced soreness

Since collagen is unflavored (and not chalky) you can add it to almost anything (and it will be your little secret). It blends into both hot and cold drinks without affecting the taste or texture (unless you opt for a flavored variety of collagen). That means you can give your morning coffee an instant boost of protein and nutrition (often things like probiotics, hyaluronic acid. and vitamins), and it still tastes like coffee.

Here are a few ways you can incorporate collagen into your life:

  • Mix it into your juice, water or coffee
  • Blend it into a shake or smoothie
  • Make a matcha latte with it
  • Bake some into your favorite goodies or stir some into your pancake batter
  • Upgrade your overnight oats or chia pudding
  • Heat up a savory soup

You can find collagen supplements at health food stores or on Amazon. Prices range from $20 to $75-ish, depending on the amount you get, and if you opt for an unflavored straight-up collagen or something fancy like Madagascar vanilla bean.

Give it a try and see if you notice the benefits!

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Weekly wellness: Picnic best picks http://www.komu.com/news/weekly-wellness-picnic-best-picks/ http://www.komu.com/news/weekly-wellness-picnic-best-picks/ Weekly Wellness Mon, 3 Jul 2017 1:02:06 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly wellness: Picnic best picks

Oh, if it’s time for summer holiday weekends, it’s time for PICNICS! If you’re one of the many folks trying to maintain that swimsuit-friendly figure and doing your best to watch your waistline and your overall general health, there are some choices that you can make to help make those picnics a bit less daunting.

Eating Well magazine has provided a great list of the best and worst picnic foods. Here is a great guide that you can follow:

Main Dish:

  • Skip: A cheeseburger. A quarter-pound beef burger with a slice of cheese will set you back 510 calories (26 grams of fat). Skipping the cheese will save you about 100 calories.
  • Choose: A hot dog is lower in calories than you might think. Enjoy one on a roll with your favorite toppings (with lower-cal toppings like mustard, relish or just a little ketchup) and you'll come out around 300 calories, 17 g fat.

Side Dish:

  • Skip: Potato salad. There's nothing inherently bad about potatoes but they contain more calories than other veggies. Plus, most potato salads are usually smothered in full-fat mayo and will cost you about 360 calories and 20 or so grams of fat per cup.
  • Choose: Coleslaw can satisfy a craving for something creamy for far fewer calories (83, with 3 grams of fat per cup). Low-cal cabbage is also a rich source of detoxifying enzymes.


  • Skip: Potato chips with French onion dip. A large handful of chips delivers about 150 calories and 10 grams of fat. If you dip those chips, plan to add 60 calories and 4.5 grams of fat from 2 tablespoons of dip. Tortilla chips and guacamole deliver about the same calories. The problem with these snacks isn't so much how many calories one serving delivers, but rather how darn hard it is to stop there.
  • Choose: Veggies with hummus. You can have a full cup of sugar snap peas for 60 calories (0 grams of fat). Add 2 tablespoons of hummus (50 calories, 3 grams of fat) and you have a nice fiber-rich (read: über-filling) snack for just a little more than 100 calories.


  • Skip: Margarita (or most other cocktails). Between the alcohol and mixers, a small 3.5-ounce drink packs about 160 calories (0 grams of fat). If you're staying away from alcohol, you might want to stay away from soda, too: a 12-ounce can delivers about 150 calories-all from added sugars.
  • Choose: Light beer. A 12-ounce bottle generally has a little less than 100 calories. Or go for the best choice of all: zero-calorie flavored seltzer or water.


  • Skip: Strawberry shortcake. Just because it contains fruit doesn't mean it's the healthiest or lowest-calorie choice. Between the cake and the loads of whipped cream that typically tops this summer favorite, you get a lot more calories than you may be bargaining for: about 425 (and around 20-25 grams of fat).
  • Choose: A frozen fruit bar (100 calories, 0 grams of fat). Or even a scoop of vanilla ice cream: 140 calories, about 5 grams of fat.

And remember, if you happen to overindulge a bit today, try to burn some of those calories off with some activity. Toss a football around or throw a Frisbee. Enjoy your picnic!

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Weekly Wellness: Foods that fight inflammation http://www.komu.com/news/weekly-wellness-foods-that-fight-inflammation/ http://www.komu.com/news/weekly-wellness-foods-that-fight-inflammation/ Weekly Wellness Mon, 22 May 2017 3:13:54 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Foods that fight inflammation

COLUMBIA - Last week, we talked about inflammation and how it can contribute to weight gain. This week we’re going to talk specifically about foods that can help your body to fight inflammation. When it comes to inflammation in the body, it can manifest in many ways: aches and pains, stiffness, headaches, indigestion, stomachaches, yeast imbalances, viruses, low energy, weight gain. Most of the time, these icky manifestations are due to acidity and inflammation.

To understand how acidity plays a role in producing bodily inflammation, you first have to understand pH (the measure of a solution's acidity or alkalinity). Our bodies need a very specific pH balance to function and maintain homeostasis. Even slight changes to the pH in our body can be very problematic.

Our regular diet tends to include things that are highly acidic: caffeine, alcohol, processed foods, sugars, refined flours, pasteurized dairy, animal proteins, etc. Even natural processes of the body produce acidic byproducts. Oh, and let’s not forget stress, which also contributes to an acidic environment.

But there is hope. Just as some foods contribute in a negative, acidic way, other foods can reduce inflammation and create a healthier body. When reviewing our daily diet, our goal should be to consume 80 percent alkaline foods and 20 percent acidic foods. Not all acidic foods are unhealthy; however, extremely acidic foods should be consumed minimally. Fresh fruits and vegetables that have been lightly seasoned and cooked should be the focus of your diet.

Below is a list of some of the most anti-inflammatory foods that can be added to your grocery list, kitchen and plate:

Leafy Green Vegetables: Leafy greens are full of nutrition, loaded with alkalizing minerals, phytonutrients, antioxidants, and anti-inflammatory omega 3 fatty acids. Kale, chard, spinach, lettuces, bok choy, etc, daily.

Turmeric: The main compound responsible for turmeric’s anti-inflammatory benefits, curcumin, has been used to fight simple colds and flus, Alzheimer's disease, liver damage, prevent cancer, and of course relieve inflammation. Put it in your smoothies or make golden milk (find recipes online).

Fish Oils: Rather than eating the actual fish (since some of us don’t care for it), fish oils can be taken as a supplement.

Berries: Berries are lower in sugar than most fruit and contain large quantities in inflammation-reducing antioxidants. Blueberries and dark-colored berries are especially anti-inflammatory.

Walnuts: Walnuts are not only an excellent source of protein, they are also a source of anti-inflammatory omega-3 fatty acids, antioxidants, and vitamin E.

Bone Broth: Bone broth is full of essential nutrients and alkalizing vitamins and minerals (i.e. calcium, magnesium, silicon, phosphorus, collagen, hyaluronic acid, protein, and more). It can reduce inflammation and support your joints, skin, and bones.

Coconut Oil: Coconut oil is a highly anti-inflammatory fat that is made up of mostly MCFAs (medium-chain fatty acids) which are easier to digest and not readily stored as fat. Coconut oil also contains antimicrobial and antifungal properties from caprylic, lauric, and capric acids, aiding in reducing inflammation, lowering high blood pressure, improving energy, and boosting the immune system.

Figure out how to incorporate some of these items into your daily diet and see how you feel after a few weeks! I’ll bet you notice a difference…


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Weekly wellness: Turmeric and how to use it to fight inflammation http://www.komu.com/news/weekly-wellness-turmeric-and-how-to-use-it-to-fight-inflammation/ http://www.komu.com/news/weekly-wellness-turmeric-and-how-to-use-it-to-fight-inflammation/ Weekly Wellness Mon, 29 May 2017 11:51:52 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly wellness: Turmeric and how to use it to fight inflammation

COLUMBIA - For the past few weeks, we have been focusing on inflammation in the body and how to fight it. Last week we discussed specific food items that can aid in fighting inflammation. One of those items is turmeric. So what is so special about turmeric? And what exactly is turmeric?

Turmeric is a rhizomatous herbaceous perennial plant of the ginger family. Turmeric has been used as a powerful anti-inflammatory in Chinese and Indian medicine for millennia. Curcumin, the primary pharmacological agent in this spice, contains proven effects that are comparable to over-the-counter (as well as some prescription) anti-inflammatory medications. The benefit is that the curcumin doesn't produce the toxic effect that synthetic drugs sometimes do (i.e. ulcer formation, internal bleeding, lowered white blood cell count, etc.).

The health benefits of turmeric include an improved ability to digest fats, reducing gas and bloating, decreased congestion, and improved skin conditions such as eczema, psoriasis, and acne. More reported health benefits of turmeric include relief from joint pain, such as rheumatoid arthritis, reduced joint swelling, and greater range of motion when used regularly.

So, how can you ingest this lovely medical wonder? Here are a few recipes to try:

Golden Milk Chia Pudding: Start with a basic chia pudding recipe (you can find this online by searching for “chia pudding recipe”), and simply add in a scoop of turmeric and black pepper.

Collagen Golden Milk Latte: Search for a golden milk recipe (they are easy to find) and take it a step further. Add a scoop of collagen supplement powder and stir it into the mixture while it's on the stove.

Golden Milk Overnight Oats: Just like with the chia pudding, start with a simple overnight oats recipe, and stir in some turmeric and black pepper. Easy!

Golden Milk Protein Smoothie: Take your favorite protein smoothie recipe and add some turmeric and black pepper. Also consider adding a little healthy fat like a nut butter, coconut oil or a splash of coconut milk. Why? Because curcumin (the magical part of turmeric) is more easily absorbed into your body when it's paired with a fat.

It seems only fitting that in the land of black and gold, we would add some golden foods to our diet. I hope you’ll try a few!


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Weekly wellness: Can probiotics help you lose weight? http://www.komu.com/news/weekly-wellness-can-probiotics-help-you-lose-weight-/ http://www.komu.com/news/weekly-wellness-can-probiotics-help-you-lose-weight-/ Weekly Wellness Mon, 19 Jun 2017 1:06:13 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly wellness: Can probiotics help you lose weight?

COLUMBIA - Probiotics are living, good-for-you bacteria. You see them in yogurts, drinks (like kombucha), and other products. The prefix “pro” means supporting or promoting, while the root word “biotic” means life. So probiotic literally means “something that supports life.”

Another scientific term that relates to probiotics is “microbiome” which is the microbial community found throughout your body. A majority of these microbes are found in your G.I. tract and have been shown to have some powerful effects on general health, potentially affecting your immune system, digestion, etc. What is fascinating is that there is research that shows that your microbiome can actually be influenced and changed by what you eat or drink. And THAT is where probiotics come in.

WebMD.com states that probiotics can be used to treat the following conditions/benefits:

* Irritable bowel syndrome

* Inflammatory bowel disease (IBD)

* Infectious diarrhea (caused by viruses, bacteria, or parasites)

* Antibiotic-related diarrhea

* Skin conditions, like eczema

* Urinary and vaginal health

* Preventing allergies and colds

* Oral health


It’s also possible that probiotics can help with weight loss. In a recent study, researchers investigated the impact of consuming probiotics had on body weight and body-mass index in nearly 2,000 healthy adults. The findings suggested that taking probiotics resulted in BMI and body weight reduction of about 1.3 pounds per individual. Additionally, the data demonstrated that these effects were enhanced if participants took multiple types of probiotics, if the probiotics were taken for more than eight weeks or if the participants were overweight.

So, how can you add probiotics into your diet? Here is a list of the top 10 sources:

* Yogurt (make sure the label says live-culture)

* Kefir

* Sauerkraut

* Dark Chocolate

* Microalgae (i.e. spirulina, chlorella, and blue-green algae)

* Miso Soup

* Pickles

* Tempeh

* Kimchi (Asian form of pickled sauerkraut)

* Kombucha Tea


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Weekly Wellness: Do I sweat too much? http://www.komu.com/news/weekly-wellness-do-i-sweat-too-much-/ http://www.komu.com/news/weekly-wellness-do-i-sweat-too-much-/ Weekly Wellness Mon, 8 May 2017 12:11:21 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Do I sweat too much?

COLUMBIA - I have clients ask me about this ALL the time: “What is a normal amount of sweating?”

Well, before I answer that, let’s talk about what sweating is and why it’s important. The short answer is that sweating is the body’s natural way of cooling itself down to maintain a healthy body temperature (even when it’s at work or in the heat of the sun).

Humans are born with between two and four million sweat glands. Women have more sweat glands than men, but men's glands are more active. The amount you sweat has to do with your gender (male or female), the number of actual sweat glands you have, the temperature of your environment, how intense your activity is and/or how anxious you feel. It also depends on how many sweat glands are activated and how much sweat is excreted from each gland.

If you’re a fit person, you’re probably going to sweat more efficiently by sweating earlier during workouts when your temperature is lower. However, a sedentary person working at the same intensity will heat up a lot faster and possibly sweat more. And overweight people tend to sweat more profusely than normal-weight individuals because fat acts as an insulator that raises core temperature.

There are some outside variables that can also contribute to your body’s ability to sweat. Caffeine and alcohol can increase perspiration. Smokers may also sweat more since nicotine can affect your hormones, skin, and brain. Wearing synthetic fabrics (rather than breathable fabrics) can trap heat and make you more.

There is also a common condition called hyperhidrosis. Persons with this medical condition experience much more sweating than a normal body. If you are someone who feels like your body becomes a faucet, that you sweat from your palms, feet, back, and face (even if it's cold out or you're not moving), consult your doctor to see what treatment options are available.

So, you see, sweating is totally important. You WANT to sweat. If nothing else, it gives you a great reason to buy and wear those really fun headbands!

(Source: https://www.popsugar.com/fitness/Why-Some-People-Sweat-More-Than-Others-145870)

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Weekly Wellness: Are you eating enough fruit? http://www.komu.com/news/weekly-wellness-are-you-eating-enough-fruit-/ http://www.komu.com/news/weekly-wellness-are-you-eating-enough-fruit-/ Weekly Wellness Mon, 24 Apr 2017 11:06:36 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Are you eating enough fruit?

COLUMBIA - A new report shows that only about one in every 10 Americans eats enough fruits and vegetables. Just 13 percent of U.S. residents consume one and a half to two cups of fruit every day as recommended by federal dietary guidelines, researchers from the U.S. Centers for Disease Control and Prevention found.

Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

  • Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
  • Fruits are sources of many essential nutrients that are under-consumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
  • Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
  • Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
  • Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
  • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
  • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack, stroke, some cancers, type 2 diabetes, and can lower blood pressure.

After all of that amazing data, why wouldn’t you try to include more fruit (and vegetables) into your daily diet. But maybe you need some more fun facts. Here are 15 things you might now know about fruit (and I found many of them fascinating):

1. A drupe is a stone fruit. Drupes have a hard pit or stone, which can be freestone or clingstone. Peaches, plums and cherries are drupes, but so are walnuts, almonds and pecans (although we eat the seed inside these instead of the fruit).

2. Prunes like to be called dried plums. It’s a bit of a PR thing. The California Dried Plum board conducted research showing that women ages 25 to 54 respond more favorably to the name dried plums instead of prunes.

3. Bananas in a bag can ripen avocados. If you’ve got an avocado that’s just not ready to eat, throw it in a paper bag with a ripe banana or apple. The ethylene gas produced by the banana or apple will expedite the ripening of the avocado.

4. Raspberries have the most fiber of all berries. All fruit contains fiber, but raspberries have more fiber per cup (8 grams) than other berries.

5. Coconut and avocados are the only fruits with fat. Most fruit is fat-free because the calories come from carbohydrate. Two notable exceptions are coconut and avocados, which derive most of their calories from fat.

6. Bell peppers are actually fruits. A fruit is the part of a plant that develops from a flower and has seeds, which means that bell peppers (and squash, cucumbers and pumpkins) fruits rather than vegetables.

7. Oranges aren’t your best source of vitamin C. Most fruits and veggies contain vitamin C, but kiwis blow oranges out of the water. They have twice as much vitamin C as oranges, and contain additional vitamins and minerals like potassium.

8. Every Hass Avocado can be traced back to the original Hass Mother Tree. According to the California Avocado Commission, the Hass Avocado is a California native. The Hass variety was discovered in La Habra Heights, Calif., and every Hass in the world can trace its lineage to the original Hass Mother Tree located there.

9. Your apple may be older than you think. With advances in cold storage technology, that apple harvested in the fall may be stored until it is sold the following spring or summer.

10. Peel your pomegranates under water. If you struggle to get the arils (seeds) out of a pomegranate, try cutting the pomegranate in half, and submerging it in a bowl of water. The seeds pop right out, the pith floats to the top and it’s a lot less messy than trying to cut it up on a countertop.

11. Grapefruit and certain medications can be a killer combination. When combined with certain types of medication, such as statins for lowering cholesterol, grapefruit and grapefruit juice can cause too much or too little medicine to be released into the body.

12. Peaches and nectarines are pretty much the same thing. Genetically, peaches and nectarines are quite similar. The primary difference is the fact that peach has fuzz on its skin while a nectarine does not.

13. Apple bananas have nothing to do with apples. If you’ve been to Hawaii and sampled the tiny and delicious apple banana, you may have wondered about its name. When the apple banana is young, its tangy and sweet taste has apple nuances. When ripened, the flavor becomes more tropical—similar to pineapple and strawberry in taste. But there are no actual apples in apple bananas.

14. Square watermelons are popular in Japan. Square watermelons are grown into a cube and are popular in Japan where small refrigerators mean space is at a premium.

15. Jackfruit can weight up to 100 pounds. A jackfruit can weigh up to 100 pounds and grow as big as 3 feet in length.

(Source: https://www.acefitness.org/blog/6245/15-things-you-didn-t-know-about-fruit)

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Weekly Wellness: The link between exercise and dementia http://www.komu.com/news/weekly-wellness-the-link-between-exercise-and-dementia/ http://www.komu.com/news/weekly-wellness-the-link-between-exercise-and-dementia/ Weekly Wellness Mon, 17 Apr 2017 12:32:31 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: The link between exercise and dementia

COLUMBIA - Did you know that approximately 47.5 million people worldwide are living with dementia? Did you know that the number of people living with dementia is expected to grow to 115.4 million by the year 2050?

Some of you may have heard the term but not really understand the definition of dementia. Dementia is not a specific disease. It's an overall term that describes a wide range of symptoms associated with a decline in memory or other thinking skills severe enough to reduce a person's ability to perform everyday activities. Alzheimer's disease accounts for 60 - 80% of cases. Vascular dementia (which occurs after a stroke) is the second most common dementia type.

Did you know that exercise can help with dementia?

A major study that was published in the Journal of Alzheimer's Disease followed more than 1,600 Canadians over 5 years. The findings of this study connect genes, lifestyle risk factors and dementia.

Researchers, who tracked participants in the Canadian Study of Health and Aging, found that while carriers of a variant of the apolipoprotein E genotype are more likely to develop dementia, inactivity dramatically increases the risk for non-carriers.

One of the biggest take-aways of the study is that sedentary older adults with no genetic risk factors for dementia may be just as likely to develop the disease as those who are genetically predisposed.

When researching dementia, I found a list of risk factors and prevention tactics. They didn't surprise me at all. Some risk factors for dementia, such as age and genetics, cannot be changed. Some of the most active areas of research in risk reduction and prevention include cardiovascular factors, physical fitness, and diet.

Cardiovascular risk factors: Your brain is nourished by one of your body's richest networks of blood vessels. Anything that damages blood vessels anywhere in your body can damage blood vessels in your brain, depriving brain cells of vital food and oxygen. You can help protect your brain with some of the same strategies that protect your heart – don't smoke; take steps to keep your blood pressure, cholesterol and blood sugar within recommended limits; and maintain a healthy weight.

Physical exercise: Regular physical exercise may help lower the risk of some types of dementia. Evidence suggests exercise may directly benefit brain cells by increasing blood and oxygen flow to the brain.

Diet: What you eat may have its greatest impact on brain health through its effect on heart health. The best current evidence suggests that heart-healthy eating patterns, such as the Mediterranean diet, also may help protect the brain. (A Mediterranean diet includes relatively little red meat and emphasizes whole grains, fruits and vegetables, fish and shellfish, and nuts, olive oil and other healthy fats.)

With no known cure, there is an urgent need to explore, identify and change lifestyle factors that can reduce dementia risk, say researchers.

(Source: http://www.ideafit.com/fitness-library/couch-potatoes-increased-risk-of-dementia)

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