A good way to prevent cancer: Eat your fruits and vegetables

yogzfoodSuzanne Allard Levingston wrote in a special article for The Washington Post that the best advice for cancer prevention is to do what your mom always told you: Eat your fruit and vegetables, get some exercise and keep that weight in a healthful range, says Stephen Hursting, a professor of nutrition at the University of North Carolina at Chapel Hill.

Here are recommendations from nutrition experts for a balanced diet that will serve you well for avoiding a variety of diseases.

• Eat lots of leafy, colorful fruit and vegetables. They’re full of antioxidants — substances that help repair cell damage and may help prevent some kinds of cancer. These foods also have anti-inflammatory components that might play a role in fighting cancer.

Red, orange and yellow pigments of an antioxidant class called carotenoids are thought to be particularly important and are found in such foods as carrots, sweet potatoes and peppers. Tomatoes have shown some benefits against prostate cancer, says Walter Willett, chairman of the Department of Nutrition at the Harvard School of Public Health.

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Important Information about Kidney Stones

getty_rm_photo_of_woman_holding_backCollege Of DuPage Nursing Student Mindy Etheridge composed the following article especially for the Healthy Lombard Blog.

Are you someone who has experienced the pain of kidney stones? If so, not only should you be vigilant at trying to prevent a recurrence of kidney stones if you have a history of kidney stones, you should take initiative to prevent cardiovascular disease. According to an article in the January 30, 2015 edition of US News and World Report, recent studies have found that if you are prone to kidney stones, you may be at an increased risk of developing cardiovascular disease.

The article reports that extra calcium in your body that may be causing the formation of kidney stones as a result of calcium deposits in the blood vessels in your heart. And, once your body develops kidney stones, you are prone to developing them again. To prevent the reoccurrence of kidney stones, the research suggests increasing your fluid intake, and decreasing your intake of sodium, potassium and calcium.

According to the co-author of the study, Dr. Robert Unwin of University College London, “It’s becoming clear that having kidney stones is a bit like having raised blood pressure, raised blood lipids [such as cholesterol] or diabetes in that it is another indicator of, or risk factor for, cardiovascular disease and its consequences”.

If you are prone to kidney stones, you may want to consider discussing this with your physician at your next appointment. You may want to consider having a CT Scan of your heart to detect the presence of calcium in your blood vessels. In addition, a record of the size and location of previous kidney stones and what they were composed of is key to determine if cardiovascular disease is a realistic concern for you.

Fitness Fair Performance Schedule

DSCN0850It’s almost time for the
2015 Healthy Lombard Fitness February Fair and it going to be fabulous!

We are very grateful to our  three major sponsors:

  • Adventist Health Partners
  • Balance Pediatric Weight Specialists 
  • Elmhurst Health Center.

Did you know there will be something different on stage for you to watch and/or participate in every 20 minutes.

Our presenters include:

10:40 AM         Ageless Grace

11:00 AM         Yoga Demonstration by Glenbard West Students

11:20 AM         CustomFit Personal Training Demonstration

11:40 AM         Hula Hoop & Jump Rope Contests (all ages)

 11:50 AM         Baby Boot Camp Fun for All

 12:10 PM         Elite X Training Demonstration                

12:30 PM         Zumba by Lisa

12:50 PM         Sky Center Martial Arts

1:10 PM           Health Hero Awards

 Presented by the Kiwanis Club of Lombard and the <BR>
Red Stars Soccer Team Mascot Supernova

1:30 PM               Raffle Drawing
 (Winners need not be present)

 

Lifestyle

HappyFacesBalls

Lifestyle One of the best ways to determine whether someone is successful in a weight-loss program1 is how well they adhere to the program. The principle component of adherence is a serious commitment to making the necessary lifestyle changes. “Lifestyle” is a catchall phrase for many factors that generally consist of dietary changes, behavior modification, and activity level.

The National Weight Control Registry has researched these lifestyle changes and determined that people who are successful at weight loss and maintenance share some common characteristics:

Diet: They choose a low-fat, low-calorie diet.

Breakfast: They eat breakfast every day.

Monitor: They track their progress by weighing themselves about once a week.

Permanent: They view the changes they are making as permanent. They are not on a diet but are determined to make changes to their lives.

Activity: They maintain a regular exercise program.

OTHER LIFESTYLE CHANGES THAT HELP INCLUDE:

Portion control: Most people are bad at determining the size of portions, but this is something that gets better with time.

Keeping a food record: While keeping a record of everything you eat and drink can seem cumbersome, it is actually a great way to learn where you may be eating more calories than you realize and can be quite helpful with your weight-loss progress.

Eating structured meals: The more you can take the guesswork out of eating, the better. Find a good stable of recipes that you can turn to when you are feeling hungry or pressed for time.

It is also important to remember that there is a strong emotional/mental part of eating. It takes practice to understand if emotions are driving you to eat more. Identifying and controlling stressors can really help! The participation of friends and family can add essential support in your weight-loss endeavors.

The good news about improving lifestyle factors is that they have an additive effect on your weight loss; when you exercise, you feel better mentally, and this, in turn, helps you avoid junk food. The more lifestyle changes, the better. Make lifestyle changes a partner in your weight-loss goals.


  1. Pagoto SL, Appelhans BM. A call for an end to the diet debates. JAMA. 2013 Aug 21;310(7):687-8. PMID: 2398908123989081.

 

DASH Diet

dash-articleThe DASH diet (which stands for Dietary Approaches to Stop Hypertension) is a diet that is low in sodium and emphasizes whole grains, fruits, legumes (beans), vegetables, and low-fat dairy products as the bulk of calories consumed. Some fish, poultry, and red meat are allowed. Sweets and fats are also allowed but only in small amounts.

Following the DASH diet typically results in 11/7 mm Hg (systolic/diastolic) drop in blood pressure, but when combined with a weight-loss program, those numbers are typically even better, with a 16/10 (systolic/diastolic) mm Hg reduction.1

Why does it work?

Scientists have long wondered if there was something in vegetables that might account for the blood pressure lowering effects of the DASH diet. The DASH diet is naturally low in sodium and removing salt can certainly help reduce blood pressure, but so can eating foods high in potassium, calcium, and magnesium.2

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Healthy Eating Active Living Act

rethinkOn February 19, 2015,  Sen. Mattie Hunter (D- 3rd District) and Rep. Robyn Gabel (D- 18th District) introduced the Healthy Eating Active Living (HEAL) Act [SB 1584 and HB 2667] to provide tools and resources for Illinois families to live healthier lives. The bill is expected to generate more than $600 million dollars a year for investment in communities across the state through a small tax on sugary drink distributors. Sugary drinks are the number one source of added sugar in the American diet and have unique and proven health hazards. “This is an important piece of legislation for the health of Illinois communities, especially those most devastated by sky-high rates of chronic diseases like type 2 diabetes and heart disease,” Sen. Hunter said. “African Americans have the highest heart disease mortality rates in the state and Latinos are twice as likely to develop diabetes as Caucasian Americans. Across Illinois, lowincome communities of all types face great barriers to being healthy. The HEAL Act provides communities with tools that help children and families live healthier lives by increasing access to more affordable fruits and vegetables, creating safe and accessible opportunities for physical activity and implementing other evidence-based measures to promote health.”

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New JAM Record 1,659,167;
Old record: 1,361,218

Frankenbach

You broke last year’s record for IL with an 11% increase!

We came in 33 rd, of 49 states.!

 Congratulations to the 14,322 folks who JAMmed in Illinois – this is truly amazing.  Thank you so much to each and every one of you for making this year monumental.

A big thank you to everyone who worked so hard to rally participation, to those that put a lot of extra work into making this an event for your group(s), to everyone who stopped at that moment to JAM and for all the unique and creative adaptations for the day.

Why it Works. Physical activity is universal, is an equalizer and positively affects 100% of the population. It’s the one “thing” that is free of politics, religion, biases, competition and judgment and offers everyone the opportunity to participate to their personal best. It brings people together for a common purpose and goal that benefits their life and those around them. And, that is why kids (and adults) are happy when they participate and want more when it’s over. It’s Maslow’s hierarchy of needs.  

 

How to Flu-Proof Your CrossFit

bearexerciseIn a SELF Health article, by Alyssa Giacobbe it was stated that Wall Ball is a CrossFit staple, a multi-part exercise consisting of a full squat to launch a medicine ball vertically up the wall. You catch the ball in front of your face and then repeat the whole thing, squatting and launching again and again, often in multiples of 500, or so it seems.

I’m not especially new to CrossFit, and I’m not all that uncoordinated, and yet I can’t seem to Wall Ball without scraping the medicine ball against my face, often on the way up and then again on the way back down. When I think about what exactly I’m repeatedly brushing my mouth against—not just the well-worn ball but also everything that has touched the wall, the floor (where it rested before the workout began), my hands, and the hands of whomever handled the ball before me… well, you can see why I try not to think about it.

If you assumed plane travel had the lock on germ incubation, you’ll want to consider what happens at your gym this winter, and particularly at your CrossFit box, where packed classes of gung-ho athletes work with multiple forms of shared surfaces and hand held equipment, catching them, wheezing on them (or maybe that’s just me), and tossing them up again. At my CrossFit box, we’re given antibacterial wipes to clean up our sweat after we’re done, but that doesn’t do much to protect you during class, or in the case of partner WODs that have you sharing kettlebells with the neighborhood anti-vaxxer. What’s more, your body may be more susceptible to invasion during and post-workout, when it’s in recovery mode from all the physical exertion, while CrossFitters—a particularly type A lot—are often reluctant to take a day off from the gym even if they’re not feeling 100 percent.

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Healthy Lombard Selects Four Health Heroes Award Winners

posterHealthy Lombard is pleased to announce it has selected four Health Heroes for 2015. They are Geoff Cottrell (Lombard), Matt McGrath (Woodridge), Donna Nosek (Lombard), and the Westin Hotel of Lombard.

The award honors individuals and worksites that have made a noticeable effort to improve their personal health and wellness during the past year or that have made positive, healthy changes in their work environments. The Award Winners will be recognized at the 2015 Healthy Lombard Fitness February Fair, February 28, 2015 at the Yorktown Center Mall at 1:20 PM from representatives of the Kiwanis Club of Lombard, that is sponsoring the awards, and Supernova, the Chicago Red Stars Soccer Team’s Mascot.

All members of the greater Lombard area community are invited to attend The Fitness February Fair from 10 AM – 2 PM. It will feature health-related displays, free health screenings, and the opportunity to participate in interactive presentations. The main sponsors of this fun health and fitness event are Adventist Health Partners, Balance Weight Loss Centers, and Elmhurst Memorial Medical Group.

In addition to 37 exhibitors, there will be stage performances that will change every 20 minutes and are being sponsored by Elite Training. There will also be a jump rope and a hula-hoop contest.

Other Healthy Lombard Partners who have provided financial supports of this event include Bob Goldin State Farm Insurance, DuPage Medical Group, Fit4Mom, Health Track Sports and Wellness, Juice Plus, Lexington Square of Lombard, Liberty Mutual Insurance, Lombard Lilac VFW Post 5815, Lombard Park District, Lombard Pharmacy, NxStage Kidney Care, Points To Wellness, Inc., Premier Chiropractic and Wellness Center, Revolution Physical Therapy & Weight Loss, and Sky Centers Martial Arts.

Healthy Lombard is a 501c3 Foundation established in 2009 to address childhood obesity and promote a healthy lifestyle for everyone. Through it’s “Triple A” Approach of Awareness, Activities and Achievement.

Questions or requests for additional information can be directed to jay@healthylombard.com

Reducing Sodium in Children’s Diets

saltThe Centers for Disease Control and Prevention (CDC) issued “Reducing Sodium in Children’s Diets: The Pressure is on to Keep Blood Pressure Down.” This CDC Vital Signs report shows that 9 in 10 U.S. school-aged children eat more sodium than recommended. A high sodium diet can lead to high blood pressure. High blood pressure is a major risk factor for heart disease and stroke.

To improve cardiovascular health and help to prevent 1 million heart attacks and strokes by 2017 the CDC is asking everyone to  join them in sharing this information and encouraging action.

The CDC suggests:

  • Sharing information on your organization’s social media channels, including Twitter, Facebook, Google+, LinkedIn, Pinterest, and/or Instagram
  • Following and sharing CDC’s social media posts on Twitter, Facebook, Google+, LinkedIn, Pinterest, andInstagram as well as Million Hearts® posts on Twitter and Facebook
  • Adding the Vital Signs fact sheet to your website news section
  • Posting this information on your website
  • Including an article in your next e-newsletter
  •  Adding a post to your blog