Is Sitting the New Smoking? Sedentary Lifestyle May Take a Greater Toll on the Body Than You Think

Have you seen this headline, "Sitting May Be The New Smoking"? It's catchy. Makes you think ... Are they talking to me? Turns out they're talking to everyone who regularly sits for long periods of uninterrupted time (about 10 hours).

Growing research suggests the effects of sitting for long periods can be significant, including increased risk of "obesity, diabetes, cancer and early death," even for those who regularly exercise, as reported by the AARP in "Sitting: Hazardous to Your Health."

To help reduce risk, the American Institute of Cancer Research suggests getting at least 30 minutes of daily exercise, and taking several mini-breaks from sitting as part of your routine.

Just in case you need some further motivation ...

The Gawker article "Now Just Sitting Still Will Give You Cancer" reports that evidence presented at the recent American Institute for Cancer Research conference in D.C. shows "about 90,000 cases of breast and colon cancer are caused each year by people who don't get enough physical activity. [...] In a study of 123,000 people, scientists found that people sitting still tend to die sooner and that those who engage in regular physical activity."

If you're still wondering about the importance of physical exercise, you may want to take the American Institute of Cancer Research Are You Active Enough quiz online here.

Then, take a break. Get some exercise. Go outside and walk. Ride your bike. Take a brisk jog. Stand up and stretch. Dance around the office (or in the lunchroom - it's less disruptive).

There are many simple ways to add more movement into your everyday life. What works best for you? We'd love it if you'd share your suggestions for our community of readers in a comment here. Thanks!

ACHS Graduate Emily Stein Named 2012 DETC Outstanding Graduate of the Year

American College graduate Emily Stein says her goal for enrolling in the ACHS Diploma in Holistic Health Practice was to learn about wellness, to improve personal health, and to help others. Over the course of her studies, Stein says, she has learned that the body is an intricate machine requiring a balance between physical and mental health, best maintained by proper nutrition, exercise, and stress reduction.

We're proud to announce Emily has been named ACHS 2012 DETC Outstanding Graduate of the Year! The Distance Education and Training Council is recognized by both the U.S. Department of Education and the Council for Higher Education Accreditation (CHEA) as an accrediting body, and conducts the Outstanding Graduate program annually. Students are selected for their academic record and the level and quality of their contribution to society and their chosen profession(s).

“We selected Emily for the Outstanding Graduate honor, and to represent ACHS at the spring DETC conference, because she has continually demonstrated a focused commitment to her studies,” says ACHS President Dorene Petersen. “Emily’s instructors commend her dedication to ‘walk the walk,’ which evidences the depth of Emily’s commitment to education, holistic health, and professionalism in the field.”

>>Read more about Emily's experience at ACHS and long-term holistic health career goals in the full-length press release here

We look forward to reading your comments! What are your long-term health goals and/or holistic health career plans?

Four Simple Strategies to Help Maintain a Healthy Weight

There is no magic pill for weight loss. The best magic for weight management is weight maintenance. As with all things in life, moderation is the key. Here are four tips for moderation to help kick-start your spring health goals.

1. Do some type of exercise every day... preferably every morning

It is very easy to lie in bed having an internal dialogue: “It’s too cold. I could get sick”; “I’ll do it tonight after work”; or “If I go for a walk now, then I’ll be late for work.” Don’t think about it. Just pull yourself out of bed the second the alarm goes off. That’s right—don’t snuggle. Snuggling is not helpful. Just autopilot to the clothes that you left out the night before, open the door, and start walking. By the time your brain catches up, you will already have done 10 minutes.

2. Have lots of healthy foods available

It is much easier to make a healthy food choice when there are some healthy choices available! Make a big fruit salad to keep in the fridge for when you need a snack. Have some of your favorite veggies ready to eat when you are hungry. Make an extra-large salad at night and eat the leftovers for lunch the next day. Just leave the salad dressing on the side, otherwise your salad gets soggy.

3. Avoid TV

What is it about commercial breaks that trigger the munchies? Tape your favorite shows, then you can fast-forward the breaks. It works!

4. Indulge your mind, senses, and body with something other than food

Many of us love to cook, love eating out, love gourmet food stores. Break out of the food focus by pampering yourself in other ways. Take long aromatherapy baths with lots of bubbles. Get a hot rock massage. Curl up in front of a fire and read a book. Play with your cat or dog. Live life through things other than food!

Which moderation tips work best for you? Start a conversation and post your tips. You never know who you'll inspire!

National Women's Health Week

On May 7 President Obama released a proclamation declaring May 9-15 National Women's Health Week!

President Obama says: "We have taken steps to provide access to high-quality, affordable health care, but individuals must also lead healthy lives and set a good example for their children. From scheduling regular medical examinations to applying sunscreen, simple, everyday activities can make a positive impact on the lives of women. Regular exercise, coupled with a nutritious diet, helps prevent heart disease, obesity, and other chronic conditions."

We couldn't agree more! Health is a holistic endeavor--body, mind, and spirit--and requires a commitment to a health-promoting lifestyle including exercise, smart eating, and a positive attitude!

This week, share the message of Women's Health with the women in your life and encourage them to prioritize their good health!

To help get a jumpstart, here's a link to our free download Antioxidants and Herbs by ACHS Graduate Amanda Lattin. Learn more about the health benefits of antioxidants and how easy it is to start incorporating herbs into the daily diet. It's time to plant, after all!

You can also download and share the ACHS Wellness Guide by ACHS President Dorene Petersen, which has more than 100 pages of great tips for men and women!

>> Click here to read President Obama's Presidential Proclamation--National Women's Health Week.

New Study Suggests A Minimum One-Hour Workout May Be Necessary

New research suggests that older women who are at a healthy weight may need a minimum of one hour of moderate activity per day to stay in shape. Women who are overweight may need even more exercise to "avoid gaining weight without eating less," according to the CBS News article "Study: 1-Hour Workouts Needed to Fight Fat."

The study's results, which appear today, April 7, in the Journal of the American Medical Association, is "based on 34,079 non-dieting middle-aged women followed for about 13 years. The women gained an average of almost 6 pounds during the study." Only women were included in the study and "researchers from Harvard's Brigham and Women Hospital said it's uncertain whether the results would apply to men."

To read the full-length article on the CBS News website, click here.


To watch "The Early Show" CBS News Medical Correspondent Dr. Jennifer Ashton talk about this study and how you can include more exercise in your everyday routine, click on the video link below.

Watch CBS News Videos Online

Start! Walking Today!

Why Start! walking? Heart disease is a major killer in this country. But you can reduce your risk and start building optimum health by exercising for as little as 30 minutes a day (that's just one TV show, just half of your lunch break, just about the same amount of time it takes to go on a junk food run round-trip!).

That's why the American Heart Association launched Start!, a movement to get people moving, taking an active role in our health! Joining the Start! movement, and connecting with other members of the Start! community, is easy. When you visit the main website, www.startwalkingnow.org, there are links to help you find a walking buddy, to message boards, and o walking paths in your area.

Follow the signs to better health! Use this link to find a walking path near you: http://startwalkingnow.org/start_walking_paths.jsp

World Osteoporosis Day is October 20!

World Osteoporosis Day is coming up, October 20!

Sponsored by the International Osteoporosis Foundation, World Osteoporosis Day (WOD) is an opportunity to educate the public and policy makers about prevention. The WOD website urges us all to "Stand Tall for bone health!" by taking up their 'call to action' and spreading the word about the importance of prevention, early detection, and affordable therapies for those suffering with osteoporosis.

What You Should Know

Osteoporosis, or decreased mineralization of the bone, typically occurs in people older than 50, but can start as early as 40. The common cause is usually an inadequate amount of calcium and vitamin D over a long period of time. However, there are additional causes. For example, an inability to absorb calcium from the intestines, a calcium/phosphorus imbalance, lack of exercise, and postmenopausal hormonal imbalance can also be causes.

To detect osteoporosis, the National Osteoporosis Foundation recommends a Dexscane, which tests for bone mass density.

Holistic Protocols for Prevention

Nutrition, supplements, exercise, aromatherapy, and herbs can all be used to help support osteoporosis prevention. For example, herbal sources of calcium can easily be incorporated into the daily diet and include alfalfa Medicago sativa, chamomile Matricaria recutita, dandelion Taraxacum officinal, and plantain Plantago major.

Similarly, weight-bearing exercise like walking and weight lifting have been shown to stimulate the production of new bone and can easily be incorporated in your everyday health and wellness routine. Exercise also strengthens muscle that supports the joints, which can help improve balance and prevent falls.

>> For more information about bone health, check out "Vitamin D is not just for healthy bones" by ACHS Academic Dean Dr. Arianna Staruch

Prevention and health protocols should be adopted well before symptoms of osteoporosis appear. However, this information is not intended to treat or diagnose. Rather, before making any significant changes to your diet, exercise, and/or health routine, it is recommended that you consult with your primary healthcare provider first.

>> To read more about World Osteoporosis Day and to take the One-Minute Osteoporosis Risk Test, visit the International Osteoporosis Foundation website

Natural diet and lifestyle tips to improve health and wellness

Dr. Arianna Staruch, ND, Academic Dean of the American College, led a talk called "Diet and Lifestyle Choices for Health" at the ACHS campus on Monday, July 13. From 6-7 p.m., Dr. Staruch talked about important holistic nutrition concepts, including food as fuel, and answered questions from the audience about how to incorporate holistic nutrition into our everyday lifestyle.

The complete lecture will be available on the ACHS YouTube channel soon, ACHStv. In the meantime, here are some highlights from Dr. Staruch's lecture:

Live your life as if your health depends on it…because it does! Making healthy lifestyle choices is a conscious act. That means, everyone is responsible for the choices they make: health does not happen automatically or because someone else wants you to make changes. We make healthy choices when good health is something we want and value.

How, then, do we promote good health once we recognize it as a priority?

1. Food provides energy for performing the activities of life.

Eating is not just something you do when you're hungry. Food fuels out bodies, because within the food itself (protein, carbohydrate, and fat) are the components our bodies use to generate energy, to grow and repair, and to fight invaders like toxins.

2. Balance your plate.

Finding a healthy balance of food (protein, carbohydrate, and fat) may be easier than you think. Split your plate into three sections. Then, fill half your plate with vegetables and salad; fill one-quarter of your plate with your protein (poultry, fish, beans, etc.); and fill the rest of your plate with whole grains (barley, pasta, etc.). Limit how much oil or salad dressing you use, which will help keep calories within limit.

3. Eat frequently.

Skipping meals can lead to increased production of hormones that cause muscle loss. Eat frequently. Three small meals and 2-3 snacks daily are recommended. To maintain stable blood sugar, which helps your body to regularly burn fuel throughout the day, you add a quality protein powder to your diet to achieve your "eat frequently" goal and to increase quality nutrient intake while decreasing calorie intake.

4. Know your calories.

Less activity means less calories burned. Excess calories are stored as fat. So remember, weight loss is the result of consuming less calories than you use.

5. Healthy tips for snacks.

• Tofu pate available pre-made
• Hummus
• Home-made salsa or pesto
• Healthy dippers: rye crackers, pita bread cut into four slices, and raw vegetables
• Rye crackers with nut butter
• Whole fruit
• Protein shake or bar
• 1 1/2c berries with 4 oz plain yogurt
• One slice of baked tofu
• Two string cheeses
  

6. Healthy tips for breakfast.

• The most important meal of the day
• Eat protein within one hour of waking
  
• Breakfast sets up your blood sugar control or lack of control for the day!
• Eat half your protein for breakfast, and eat one-quarter with lunch and one-quarter with dinner (daily requirements of protein are 50-70 g)

7. Healthy tips for lunch (beyond the sandwich).

• Vegetables at every meal in order to get your daily serving
  
• Don’t forget the protein
• Small amount of grains as crackers or cooked grains
• One-bowl meals like soups and stews

8. Healthy tips for dinner.

• Eating a large meal late at night is not good
• It is better to have a larger lunch and then a light dinner
• Reverse your typical lunch and dinner recipes
• Consider a tofu or egg scramble for dinner with a salad

9. Exercise prolongs life. How?

• Exercise improves mood
• Achieves calorie balance
• Promotes sustainable weight loss
• Strengthens heart and blood vessels
• Increases bone density
• Decreases risk for chronic conditions

>> For more information about the American College of Healthcare Sciences, and holistic health and nutrition classes, visit www.achs.edu

>> Click here to request more information from the American College

Create your own antiaging program in 6 steps

The June edition of More magazine features a special section called "Age proof your health." The article emphasizes two interesting points: 1. that health is primarily do-it-yourself, and 2. using a holistic* approach to health, you can create your own anti-aging program.

Here are six steps for creating your own anti-aging program based on More:

1. Set a time frame.

Pick a set time (they suggest 30 days) to focus on making lifestyle changes. Being specific focuses on your intention and creates a benchmark against which to measure progress.

2. Partner with a doctor.

To find an integrative medicine specialist to work with, More suggests the Arizona Center for Integrative Medicine. However, you can also alternative healthcare workers through the American College of Healthcare Sciences Practitioner Directory and on industry-specific sites like the National Association for Holistic Aromatherapy.

3. Get tested.

Standard tests will show areas of concern, including diabetes and heart disease.

4. Evaluate your diet.

You may want to work with a nutrition consultant, who can help you to develop healthy eating plans. *Incorporating organic herbs into your daily diet will impart additional vitamins and nutrients (and flavor!). For more information about cooking with herbs, download the free lecture Antioxidants and Herbs from the ACHS Apothecary Shoppe.

5. Develop and exercise routine.

Do something active every day. There is no single definition for what "active" means, which provides a great opportunity to make exercise work for you. That can mean taking a walk at lunch, joining a jogging group, or working with a personal training at the gym, to name a few.

6. Reduce stress.

Yoga and breathing exercises both help to reduce stress. For how-to techniques visit the American Institute of Stress website and download this free lecture about aromatherapy.

* What does holistic mean? Holistic is a whole person approach to health care, which emphasizes prevention, and optimal health through a balanced approach to mind, body, and spirit.

Tricks of the trade: finding the motivation to exercise

No matter the reason, sometimes you just aren't in the mood for moving and sweating. Whenever this happens to you, try these strategies for working up to the desire to hit the gym:

Remind Yourself of Your Goals - Start thinking about why you started exercising in the first place and what the end results will be. Do you want to lose a certain amount of weight? Get more toned? Have more energy? A quick reminder of why exercise is important to you can be just the motivation that you need to seek out another set of reps.

Plan on Reducing Your Workout – If you feel that you won’t have the energy to do your complete routine, tell yourself that you will just do half of the work out. If you usually jog four miles, plan on just doing two. If you are weight-training that day, focus on just doing the compound exercises while leaving out the isolation exercises. Once you get going, you might discover that you actually have the energy to do your full workout.

Don’t Go Next Time - Give yourself permission to skip the next work out but not this one. If the next work out rolls around and you still don’t feel like going, you actually might be doing yourself some good by skipping it. Feeling consistently turned off by exercise is usually a sign of overtraining, and giving your body more time to rest can actually help you reach your fitness goals faster.

The trickiest part of any exercise plan is motivation. You can know all of the exercises and the proper techniques, but if you aren't inspired enough to get to the gym, it won’t do you much good. Figure out what motivates you most, and make sure that you use that motivation to hold yourself accountable for regular physical activity. I'm not opposed to an occasional self-bribe either. It goes something like this, "If I workout at least 4 times this week, I'm going to treat myself to a spa pedicure next Friday after work." Just make sure that your rewards are not food-based, and you'll be good to go.

For similar articles about natural health and fitness, click here.

Posted to Ode by Amber O’Neal. Reprinted 4/29/09 from the Sustainlane website: http://www.sustainlane.com/reviews/when-you-just-don%27t-feel-like-working-out/D4432QHN7TYBC8QUMAV2PVQPV9JZ

Spring allergy relief with natural remedies

Springtime allergies can put a damper on even the sunniest day. But—they don’t have to. If you’ve relied upon store-bought allergy medications in the past—and have been disappointed—this is the season for a more holistic approach to allergies.

Studies show that allergies are often a reaction to a combination of things. For many, budding spring plant life and pollen are irritants. But other, more hidden irritants include: food allergies, environmental irritants (such as, chemical-based cleaners, room sprays, and dryer sheets), and dust.

The good news: There are several alternative products and strategies you can use to sooth your allergies. The benefits: health tools like supplements, herbs, essential oils, and lifestyle modifications are natural, cost effective, and can work fairly quickly to bring relief.

Here are 8 tips for tackling your allergies naturally:

1. Incorporate native plants into your diet.
2. Eat 1-2 tablespoons of local, raw honey every morning.
3. Diffuse peppermint essential oil throughout your home and, or office.
4. Add fresh herbs to a hot bath and deeply breathe in the steam.
5. Take supplements, including: echinacea, goldenseal, and vitamin C.
6. Clean and dust regularly. You don’t have to use chemicals; a steam mop works great.
7. Exercise. Physical activity strengths the body and boosts immunity. Try to exercise outside in the early morning, before allergens kick up.
8. Facial massage is a simple way to relive pressure built-up in the sinus.

For more information about holistic nutrition or soothing allergies with homeopathic remedies, visit the Australasian College www.achs.edu.