An Hour of Moderate Exercise A Day May Decrease Heart Failure Risk


“You do not need to run a marathon to gain the benefits of physical activity — even quite low levels of activity can give you positive effects,” said Kasper Andersen, M.D., Ph.D., study co-author and researcher at the Uppsala University in Uppsala, Sweden. “Physical activity lowers many heart disease risk factors, which in turn lowers the risk of developing heart failure as well as other heart diseases.”

Originally posted on Cooking with Kathy Man:

Exercising each day can help keep the doctor away.

In a new study reported in the American Heart Association journal Circulation: Heart Failure, researchers say more than an hour of moderate or half an hour of vigorous exercise per day may lower your risk of heart failure by 46 percent.

Heart failure is a common, disabling disease that accounts for about 2 percent of total healthcare costs in industrialized countries. Risk of death within five years of diagnosis is 30 percent to 50 percent, researchers said.

Swedish researchers studied 39,805 people 20-90 years old who didn’t have heart failure when the study began in 1997. Researchers assessed their total- and leisure time activity at the beginning of the study and followed them to see how this was related to their subsequent risk of developing heart failure. They found that the more active a person, the lower their risk for heart…

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Talk a walk, it’s good for your brain


Consider this lovely post an additional chapter on my yesterday entry How good is walking for you? While you are at it please check out my page Why you should walk more.

I especially liked her excerpts  from The New Yorker and  the New York Times.




Originally posted on Newvine Growing :

My dad used to be a runner. Now he takes a long, brisk walk every day. We go with him when we visit, and that helped spur us to add a second walk to our daily routine.

My dad used to be a runner. Now he takes a long, brisk walk every day. We go with him when we visit, and that helped spur us to add a second walk to our daily routine. Here’s me walking with Dad past the mid-Michigan cornfields this summer.

John and I have gone for frequent evening walks for most of our 14-year marriage.

When we were newlyweds, our neighbors across the street often went for night walks, and soon we were passing them on the street pretty regularly.

More recently we added morning walks to our routine. Depending on the weather and the time we have, we might take an ambitious 45-minute brisk walk or we might cut it shorter.

So I was happy to see a recent New Yorker article headlined, “Why Walking Helps Us Think.” Ferris Jabr wrote:

What is it about walking, in particular, that makes it so…

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Why CoQ10 Is A Super Powerful Antioxidant: A Cardiologist Explains


CoQ10 is made by the human body and may be the most abundant antioxidant in cells producing energy like the heart and brain. In fact, CoQ10 is concentrated right in the mitochondria to counter the free oxygen radicals (rust) produced during energy production.

Originally posted on Our Better Health:


Let’s go back to 1981, Ann Arbor, Michigan. I am sitting in a large auditorium in the medical school basement trying to stay awake. The room is warm and there is no ventilation. The lecturer is reviewing the pathways by which the body, and parts of cells, called mitochondria, make energy. I hear Krebs Cycle and electron chain transport and almost doze. ATP, ADP, phosphorylation and then CoQ10 (short for CoenzymeQ 10). A few weeks, there was an exam and I moved on to clinical rotations.

All that biochemistry faded into distant memory for about 25 years.

Fast forward to 2006, and I am browsing the Internet, reading about ways to treat a patient’s advanced congestive heart failure and…..deja vu. A cardiologist was writing about boosting ATP production by using targeted vitamins that made mitochondria run more efficiently.

I read several papers, then…

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Potassium-rich Foods Cut Stroke, Death Risks Among Older Women


“Our findings give women another reason to eat their fruits and vegetables. Fruits and vegetables are good sources of potassium, and potassium not only lowers postmenopausal women’s risk of stroke, but also death.”

Originally posted on Cooking with Kathy Man:

Postmenopausal women who eat foods higher in potassium are less likely to have strokes and die than women who eat less potassium-rich foods, according to new research in the American Heart Association’s journal Stroke.

“Previous studies have shown that potassium consumption may lower blood pressure. But whether potassium intake could prevent stroke or death wasn’t clear,” said Sylvia Wassertheil-Smoller, Ph.D., study senior author and distinguished university professor emerita, department of epidemiology and population health at Albert Einstein College of Medicine, Bronx, NY.

“Our findings give women another reason to eat their fruits and vegetables. Fruits and vegetables are good sources of potassium, and potassium not only lowers postmenopausal women’s risk of stroke, but also death.”

Researchers studied 90,137 postmenopausal women, ages 50 to 79, for an average 11 years. They looked at how much potassium the women consumed, as well as if they had strokes, including ischemic and hemorrhagic strokes…

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How Good is Walking for You? – Infographic

Here is another of those one picture is worth a thousand words posts. (I may be stretching the idea of picture by calling an infographic one.)

I consider walking to be the Cinderella of the exercise world. Nobody appreciates how great it is. Every senior should do it. Here are some of my past walking posts: How to Burn More Calories Walking, Walking Reduces Heart Disease in People at Risk, Can Walking Cut Chocolate Cravings? How Healthy is Walking? Mall-Walking,Walking, Not Just Sudoku for Seniors.



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55 Healthy Snacks Under 200 Calories – Infographic

As an inveterate snacker, I have written a number of posts on healthy snacking. Check out my Page – Snacking – The good, the bad and the ugly for more details.

I ran across this infographic on Pinterest and thought you might find the information helpful in your weight control efforts. Remember studies have shown that dieters who grazed on limited calorie snacks every few hours suffered from less hunger pains than the ones who limited themselves to only three meals a day. You don’t have to suffer to lose weight. Be a little thoughtful and you can have your cake and eat it, too … just not too much.

Here is a list of the highlights:

One slice of homemade banana bread = 170 calories

One cup of fat free yogurt and a tablespoon of honey = 160 calories

One square of dark chocolate and one ounce of dried cherries = 155 calories

One 100 calorie whole wheat pita with 2 tablespoons hummus = 170 calories

One serving of pretzels dipped in spicy mustard = 120 calories

Two large hard-boiled eggs = 155 calories

One Cup watermelon cubes sprinkled with feta cheese and chopped dill = 115 calories



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Fighting Prostate Cancer with A Tomato-rich Diet


Tomatoes and its products – such as tomato juice and baked beans – were shown to be most beneficial, with an 18 per cent reduction in risk found in men eating over 10 portions a week. This is thought to be due to lycopene, an antioxidant which fights off toxins that can cause DNA and cell damage.

Originally posted on Cooking with Kathy Man:

Men who eat over 10 portions a week of tomatoes have an 18 per cent lower risk of developing prostate cancer, new research suggests.

With 35,000 new cases every year in the UK, and around 10,000 deaths, prostate cancer is the second most common cancer in men worldwide.

Rates are higher in developed countries, which some experts believe is linked to a Westernised diet and lifestyle.

To assess if following dietary and lifestyle recommendations reduces risk of prostate cancer, researchers at the Universities of Bristol, Cambridge and Oxford looked at the diets and lifestyle of 1,806 men aged between 50 and 69 with prostate cancer and compared with 12,005 cancer-free men.

The NIHR-funded study, published in the medical journal Cancer Epidemiology, Biomarkers and Prevention, is the first study of its kind to develop a prostate cancer ‘dietary index’ which consists of dietary components – selenium, calcium and foods rich in…

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5 No Nonsense Ways to Add Fruits and Vegetables to Dinner – Harvard

“Eat your vegetables. They’re good for you.” I can almost hear my mother telling me that again. And it turns out mom was right as usual.

Fortunately for us, Harvard HEALTHbeat has some useful suggestions on how to up our fruit and veggie consumption.


“Fruits and vegetables contain vitamins, minerals, and other nutrients that are essential for good health. That’s one reason why a plant-based diet that includes lots of fruits and vegetables can lower your risk of developing life-threatening diseases such as heart disease, diabetes, and some cancers. And when you pile on the produce, there’s less room for the unhealthy foods.

“Dinner is typically the largest (and latest) meal of the day, and it’s a good opportunity to make sure that you meet your daily quota for fruits and vegetables.

Here are five easy ways to work more produce into dinner.

1. Roast vegetables. Roasting is a great way to let the deep, rich flavors of vegetables shine through. Bake cut vegetables at 375° F for 20 to 25 minutes or until they’re lightly browned. You can roast any vegetable — from mushrooms, onions, eggplant, and zucchini to tomatoes, broccoli, and carrots — so don’t limit yourself. Enjoy roasted veggies as a side dish or toss them into pasta dishes and other recipes.

2. Poach veggies in low-sodium chicken broth and white wine. To poach, boil enough liquid to cover the vegetables. When it boils, add the vegetables. Turn down the heat to just below boiling and cook the vegetables for about five to seven minutes, until they’re brightly colored and tender-crisp. Add garlic, basil, or tarragon for a flavor bonus. To retain nutrients, keep a watchful eye on the pot, or set a timer so you don’t overcook.

3. Smuggle fresh cut vegetables into main dishes. Try adding mushrooms, peppers, zucchini, onions, or carrots into pasta sauce, casseroles, soup, stews, scrambled eggs, and chili.

4. Have a salad with dinner most days. Stock your salad with dark green leafy lettuce and toss in petite peas, tomatoes, onions, celery, carrots, and peppers. As an added benefit, starting meals with a salad can help you consume fewer calories at the meal, as long as the salad is no more than 100 calories. A healthful salad consists of about 3 cups of dark green lettuce, 1⁄2 cup carrots, a tomato, 1⁄4 cucumber, and 1 1⁄2 tablespoons of low-calorie dressing.

5. Choose fruit — fresh or frozen, stewed or baked — for dessert. It all counts toward your daily produce quota. Dried fruits are healthy but high in calories, so eat them sparingly.

“For more on developing a week-by-week action plan to improve your diet, and setting goals for success, check out the 6-Week Plan for Healthy Eating,
a Special Health Report from Harvard Medical School.”

We aren’t little kids any more, but we need the nutritional benefits of fruits and veggies as much as ever. Eat your vegetables. They’re good for you.



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Sugar Substance ‘Kills’ Good HDL Cholesterol, New Research Finds


A potentially damaging substance, MG is formed from glucose in the body. It is 40,000 times more reactive than glucose it damages arginine residue (amino acid) in HDL at functionally important site causing the particle to become unstable.

Originally posted on Cooking with Kathy Man:

Scientists at the University of Warwick have discovered that ‘good’ cholesterol is turned ‘bad’ by a sugar-derived substance.

The substance, methylglyoxal – MG, was found to damage ‘good’ HDL cholesterol, which removes excess levels of bad cholesterol from the body.

Low levels of HDL, High Density Lipoprotein, are closely linked to heart disease, with increased levels of MG being common in the elderly and those with diabetes or kidney problems.

Supported by funding from the British Heart Foundation (BHF) and published in Nutrition and Diabetes, the researchers discovered that MG destabilises HDL and causes it to lose the properties which protect against heart disease.

HDL damaged by MG is rapidly cleared from the blood, reducing its HDL content, or remains in plasma having lost its beneficial function.

Lead researcher Dr Naila Rabbani, of the Warwick Medical School, says that: “MG damage to HDL is a new and likely important cause…

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5 Ways to Make Yourself Believe in Yourself


A positive attitude is the quickest way to believing in yourself. It bypasses everything else and gets right to the end goal – happiness, love, success and belief in yourself.

Positivity is one of the best methods for dealing with stress. Check out Some Super Tools for Handling Stress for more info.

I am a fervent follower of Positive Psychology. To read further on it check out: How to Harness Positive Psychology for You, What is Positive Psychology? 7 Exercises That Train Your Brain to Stay Positive, Positive, Happy People Suffer Less Pain, 11 Habits of Happy People.


Originally posted on Our Better Health:

To do well in life, you must believe in yourself. You are the one person you can truly rely on. Your belief about yourself, and your abilities, reflects in your personal success and happiness.  When you lack confidence in yourself, others pick up on that, and don’t take you seriously, and in turn your confidence can shrink even more.

Belief in yourself opens the doors of opportunity to your dreams and aspirations. It allows you to live your truth and be your best self.  You are an important and integral part of life as much as anyone and anything else. You have a purpose!  When you believe in yourself, the ability to follow your passions and live your purpose is available. You are allowing good things to come to you, and your belief in yourself allows you to act on those opportunities.

But, in this often highly competitive and demanding…

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