This Saturday, September 24 is National Health & Fitness Day for Families, and next Wednesday, Septembe4 28 is Health & Fitness Day for Women. 

What better time to get outdoors or to the gym for some exercise?  The benefits of being physically fit are endless.  Exercise can:

1. Strengthen your heart and lungs.
2. Build strong bones and muscles.
3. Help control weight.
4. Prevent or manage diabetes.
5. Reduce stress and depression.
6. Lower risk of cancer.
7. Promote sleep efficiency.

These benefits are reason alone to celebrate!  However, there are some common obstacles when it comes to exercise…”I have no time.”  “I’m too tired.”  “It’s too hot/cold/rainy.”  Any of these sound familiar?  The best defense for overcoming these obstacles is a good offense.

Take baby steps.  Keep a pair of gym shoes in the car so you’ll have no excuse not to get moving.  Take the stairs, park at the back of the parking garage, walk during your lunch break.

Keep exercise simple.  Walk for half an hour.  You can even walk for 10 minute intervals throughout the day.  Just thirty minutes of daily walking per year can burn up to seven pounds of body fat. 

Look at exercise as a positive activity that can help prolong your life and elevate your mood.  Remember, “If a medication existed which had a similar effect to physical activity, it would be regarded as the ‘wonder drug’ or a ‘miracle cure.’” –Liam Donaldson.  Truly, exercise is the best medicine there is.

Happy September! It is officially National Healthy Aging Month.  Many people equate the aging process with the inevitability of disease.  In fact, some people may view disease as a common “symptom” of aging.  Not so!

Take osteoarthritis as an example.  True, the majority of people that suffer from this condition are over the age of 40 and the aging process can increase your chances of experiencing osteoarthritis. However, your lifestyle choices strongly determine the degree to which you could be affected.  Weight gain could be the cause of your aches and pains.  In fact, every pound gained adds 3 extra pounds of pressure to the hip and knee joints.  So, lifestyle factors such as exercise and a healthy diet can lower your risk of osteoarthritis and other aging “symptoms.”

Remember, the definition of aging is not disease.  Growing older can be a rewarding and pleasant experience if you take care of your body and make preventative lifestyle techniques a non-negotiable habit in your life.

For more on healthy aging, click here to visit the Healthy Aging website. 

One of the best ways to combat weight gain and energy loss is to increase your fiber and water intake.  In fact, without both of these critical nutrients, you may find your weight loss efforts impossible! 

Fiber has no calories and can be found in natural, whole foods such as fruits, vegetables, and whole grains.  There are two types of fiber: soluble and insoluble.  Soluble fiber slows down absorption of fat and sugar in the stomach, which can lower blood sugar and cholesterol levels.   Foods high in soluble fiber include apples, chickpeas, pears, split peas, and sweet potatoes.

Insoluble fiber helps cleanse the digestive tract by moving through the intestines.  It regulates and speeds bowel movements.  Brown rice, cauliflower, corn, spinach, and whole wheat bread are all good sources of insoluble fiber. 

Some foods are high in both soluble and insoluble fiber.  Good sources of both types of fiber include bananas, broccoli, nuts, and beans.  When it comes to weight loss, fiber stays in the system longer and creates a full feeling, which can help prevent overeating.  It also regulates insulin levels, which will prevent fat storage, fatigue, and sugar cravings.

Drinking water also creates a feeling of fullness, and will help detox the body and flush out the system.  But, water is also used to help the liver and kidneys in the metabolism of fat.  If you don’t drink enough water, this process becomes less effective and less of the fat from your diet will be metabolized properly. 

You should be eating between 30-50 grams of fiber a day, and drinking half of your body weight in ounces of water a day.  Most Americans don’t even meet the halfway mark of these recommendations.  Increasing your fiber and water intake will not only aid in weight loss, but will ward off symptoms such as grogginess, weakness, headaches, and frequent hunger. 

Dr. Pamela Smith’s book, Why You Can’t Lose Weight, provides more information on fiber and water intake, and other tools that may help you in your weight loss efforts.

Confused about water?  You’re not alone.  The advertising industry has taken has taken a simple concept—water—and made it quite complex.  Today you can choose between filtered, distilled, mineral, spring, and even basic tap water.  Use this list to help you distinguish the differences in the many types of water available today.

Scientists and researchers have found pros and cons to every type of water.   Fans of mineral-free or distilled water value its lack of contaminants, such as lead and mercury.  However, mineral-free water is also known to be very acidic and can strip bones and teeth of valuable minerals.  Filtered water is praised for containing small amounts of healthy minerals while still purifying the water of contaminants.  Some claim that ionized water helps balance the body’s natural pH levels and contains powerful antioxidants.  But some argue that ionized water is a hoax, and while it will not harm you to drink it, it provides no further benefits than regular distilled or filtered water.

At Enhanced Wellness, we believe distilled water is the best form of water, so long as you properly replace the minerals taken out of the water in your everyday diet.  The problem with tap water is that it is contaminated not only with bacteria, but also with pharmaceutical and other chemicals that some processing and filters do not remove. 

The most important thing to remember when it comes to water is drinking enough clean water.  A person should consume half of their body weight in ounces per day of clean water.  So, a person weighing 140 lbs. should drink 70 oz. of water per day.  Drinking enough water is crucial to keeping the body hydrated and the cells healthy.  A person may need more depending on the temperature and individual activity level.