Springs is here and if you are looking for a great spring activity, try running!  Going for a run is a great way to be outside and receive a great work out.  On those rainy days, you can bring your running inside and hit a treadmill.  To some people this might not sound too appealing; however there are many benefits to running.

The number one reason to run is for over all health.  Running is a great way to strengthen the heart and ensures more oxygen to pass through the body.  Running is a great way to decrease the risk of heart disease, and also a great way to lose weight.  Running burns a lot of calories and if you burn more than you take in, then you will lose weight.  Running is also a great way to meet new people.   Some runners enjoy the quiet and solitude of running on their own, but other runners see running time as social opportunities. Finding a running buddy or running with a group is a great way to develop a sense of community.

Running is a great way to expand your horizons and break away from the daily grind. The sport gives people the opportunity to explore areas of their own community or new locations, experience new physical sensations and run places they may not normally see. If you’re feeling fatigued often, give running a try.   When you're feeling sluggish or tired, running is a great way to boost your energy. Runners who run in the morning report that they have improved energy levels throughout the day.

Most of all, running will help you feel better about yourself.  You are finding a way to challenge yourself every time that you go for a run.  It is important to set goals, no matter how small they seem.  Once you have master running around the block, or running a mile at the track or on a treadmill, sign up for a 5K (3.1 miles) and make a race your goal!  There are endless opportunities to continue to challenge yourself when it comes to running…a longer race, a faster time, a lower heart rate at the completion of the run, etc.   It is important to know that you have to start somewhere.  Go ahead and give running a try, your body will thank you later.

You may have heard about the wonders of the Acai Berry on Oprah from Dr. Oz, or the numerous commercials touting it to be the prime ingredient of the latest and greatest weight loss pill.  But do you really know anything about the Acai Berry?  Let’s take a closer look at the benefits of the acai berry...

The acai berry is a grape-sized berry that grows in the Amazon Rainforest in South America and has been part of the diet of Brazilians for hundreds of years.  The much desired acai fruit is only 10% of the actual berry. The other 90% is made up of the seed or pit. The acai berry is harvested by the thousands and put through a process that separates the pulp from the seed to produce a thick, edible puree.  Acai is usually not eaten as a fresh fruit because of its extremely bitter taste.

Benefits of the Acai Berry:

• Amino Acids:  Helps build muscle in the body
• Antioxidants:  It has been said that it contains more polyphenols and other antioxidants than blueberries and pomegranates which makes it more useful for fighting cancer
• Antiseptic:  It has been used by rainforest tribes to clean wounds and now is popular with athletes to eat regularly in order to recover faster from injuries
• Blood Sugar: Said to help regulate blood sugar which is particularly useful for those suffering from diabetes
• Fight Aging: It has been said that the acai berry helps in holding off the aging process.
• Energy: Provides energy from carbohydrates
• Immune system:  Supports a healthy immune system
• Omega Oils: Contains more omega oils than any other known fruit, which helps lower blood pressure and regulate heart rate
• Weight Loss:  The omega oils kick start the metabolism to aide in weight loss.  The berry also contains a lot of fiber which aides in digestion as well as suppressing appetite

Is it really the wonder food it’s said to be?

Although the acai berry has been proven to aide in the weight loss process as well as the other above mentioned benefits, make sure you carefully read the label of any supplement you are considering taking as it may contain other ingredients that are not as beneficial.  Try to find a 100% natural acai berry puree or powder with no other ingredients to add to your own food such as smoothes.

Antioxidant Awareness: Antioxidants fight the harmful free radicals in our body. Free radicals in high amounts have been known to cause disease and premature aging. Unfortunately, free radicals are unavoidable; they exist in the pollution in the air, our foods, and what we drink. By consuming foods rich in antioxidants are bodies are able to combat the dangerous free radicals and the symptoms they cause. The foods highest in antioxidants include dark chocolate, green tea, berries, and green leafy vegetables. However, most all fruits and vegetables contain some amount of antioxidants in them. A good rule of thumb is to avoid processed foods especially those which contain saturated fat (which can cause free radicals) and eat foods that come from a plant not a package.

Do you love spicy foods?  If so, you may be getting more than just flavor from your favorite spices!  It turns out that a pinch of this and a dash of that not only adds flavor in foods, but also adds tons of health benefits.  We all now know that dark colored fruits like blueberries and pomegranates are high in antioxidants (cancer fighting agents), but some spices rank really high on the list as well.  Let’s take a look at some posular spices and their health benefits:

One teaspoon of cinnamon has the disease-fighting antioxidant power of a full cup of pomegranate juice or a half-cup of blueberries. The specific kind of antioxidant compounds found in cinnamon called polyphenols have been shown to help regulate blood sugar levels and fight inflammation that can increase risk for heart disease and diabetes.

Other studies suggest that some seasonings such as cayenne pepper, chili powder and paprika may help curb hunger pangs and boost the metabolism, making it a bit easier to stick to a weight-control diet.

Ginger has long been used as a natural remedy to sooth stomach upset. Now research focusing on one of its active ingredients called gingerol suggests it may work like anti-inflammatory drugs such as aspirin or ibuprofen.

Oregano has the highest antioxidant levels of the dried herbs because of its rosmarinic acid content. Used heavily in Mediterranean cuisines, oregano has antimicrobial powers that can help fight bacterial growth and may help inhibit the bacteria associated with ulcers.

Yellow curry powder is a blend of turmeric and other spices. Curcumin, the bright yellow pigment in turmeric, helps fight heart disease and may boost brain health.

Keep this healthy, helpful hints in mind the next time you are in the kitchen...no need to be conservative with the spices...go ahead and hand a pinch of the chili powder and dash of ginger to any dish!

The conventional wisdom is changing for patients with heart failure.  They were once told to take it easy to avoid stressing weakened hearts. New studies suggest the opposite.  

The study of 2,331 patients was presented at the Amercian Heart Association's annual convention in New Orleasn research found exercising for 30 minutes three times a week did not raise the risk of heart attack, erratic rhythms, chest pain or fractures. Those who worked out were less likely to be hospitalized for heart failure or die from cardiac causes, though the overall death and hospitalization rates for other reasons didn't decline. Previous research and medical practice questioned whether high-risk patients could exercise without supervision or worsening their condition.

``The key finding is whether or not exercise is safe. It's absolutely safe,''  Gordon Tomaselli, the chief of cardiology at Johns Hopkins Medicine in Baltimore, told an interviewer. ``Doctors should set up a program that's structured. Don't tell me that exercise is good; tell me what I should be doing. That varies for each patient.''

The smart play is that if you have been advised not to exercise by your doctor because of a history of heart failure, you should take the study to him and see if his recommendation changes.  But, by all means, talk to your doctor because this is a general study that many or many not apply to you and your conditon. 

 Wondering what's the difference between whole wheat and white bread? The answer could be your health! White bread is nothing more than empty calories. Sure it might taste good, or like nothing at all, but what you are really putting in your body is bleached chemically altered flour. Some white breads might try and claim they have added vitamins but in reality these vitamins are lost in the baking process and do you no good at all. Whole wheat bread is rich in vitamins and nutrients, specifically fiber. But beware when grocery shopping of white breads in disguise. Many brands advertise “Whole grain,” “Mixed grain,” or “Contains whole wheat.” But if you look more closely the nutrition label will probably indicate that bleached flour is still the number one ingredient and whole wheat may be less than 1% of the bread make up.  So, when walking down the bread isle, make sure you select breads that contain 100% whole wheat.

A  National Cancer Institute study of 30,000 post-menopausal women found that strenuous activity may reduce a woman’s risk of breast cancer by 30%.  This study also debunked the myth that more casual exercise produces the same results.  Walking and light housework and other less strenuous pursuits did not decrease the risk.  In an obviously related finding, the study found that being overweight puts women at increased risk of breast cancer. 

The medical literature continues to add new findings that vigorous exercise provides benefits for physical and mental conditions beyond heart disease and  diabetes that are aided by exercise. 

Obviously, more than just exercise needs to be employed in the fight against breast cancer, the leading cause of cancer deaths among women, according to the American Cancer Society.   Exercise is just one arrow in the quiver.  But we need all of the weapons we can get.

This month's Journal of Exercise Physiology published a study this month seeking to better understand why people stick to or don't stick to their exercise plan.  The answer is a shocker: the key is motivation.   Where they guessing hair color?

Of course, the key is motivation.  If you have joined a health club, there is no question that you have initial motivation.  They key is translating that to long term consistant motiviation.  That is the challenge everyone at our fitness club in Severna Park faces. 

What can a health club do to push the motivation along?  First, build a club with the equipment they need to get a complete and diverse workout.  Second, create a friendly atomosphere so members feel comfortable. (Think Norm at Cheers without the alcohol.).  Finally, create contests and other incentives to keep people motivated.

Sure, in the end, motivation has to come from within the individual member.  But a fitness club can do a lot to help give its members the extra push!

 .

We talk a lot in this blog about the importance of exercise for the body.  But our brains are organs, too.  People who exercise get better lung and heart capacity.   People who exercise their brains get better brain capacity.

This matters as you age.  Continuing to exposure you mind to mental challenges requires brain cells to make new connections with each other. This process, known as plasticity, helps you both form memories and store them. 

So if you are getting up there in years, do whatever you can to keep your brain active.  It does not matter what it is – reading, crossword puzzles, games, whatever.  Keep it fun.  But do something with you mind as well as your body!