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The Top Three from 2011

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As we leap into the new year, we thought we’d take a look at some of our most popular posts from 2011.  We chose these based on your likes and shares

1)  The Joy of Growing Pains — an in-depth look at what it means to be well-rounded in your outlook on health.

2)  Excuses, Mexpuses — Thoughts on how to find it in yourself to live the joy of moving more, no matter how small.

3)  Do You Want to Live to be 100? — A true life story about longevity and how to get there.

Thanks for being a part of our 2011 adventure in wellness here at PATH.  Our goal for 2012 is to give you more of the same in a shorter package while adding in some smart workplace tips.  Let us know what you’re looking forward to hearing about and we’ll do our best to work it in.

Looking forward to another solid year on the PATH Ahead!

Passionate Curiosity About Health This Year

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“I have no special talent.  I am only passionately curious.”  – Albert Einstein.

We love health.  We love health headlines and we love sifting out the chafe from the grain, so to speak.  And we are passionate about passing on our findings.

We’re also passionate about the bottom line, what does it really mean to be healthy?  Though much happened, health-wise this past year, a few headlines got under our skin in 2011:

1) Cancer:  As a rash of celebrities reported facing cancer (Wanda Sykes, Andrea Mitchell, Giuliana Rancic, Michael Douglas) Mammogram and PSA (prostate) screenings were thrown into deep controversy.  Are they good, bad or indifferent?  The bottom line is that neither test is physically harmful.

The damage occurs when a false positive wreaks havoc on our nerves and wallets.  However, early detection does save lives.  If you feel you’re at risk, get screened and don’t panic if further testing seems necessary.  Until you know for sure that cancer is a reality, relax and gather the info you need for a true risk profile.  That said, we also continue to be bolstered by the inescapable fact that cancer is best prevented through exercise, eating fresh, whole foods (whole grains and produce) and being in the supportive company of others.

2) Dementia:  We were let in on the struggles of women’s basketball coach, Pat Summit, and crooner Glen Campbell who face this nemesis of the brain.  Heartbreaking as these stories are, we were comforted by enthusiastic breakthrough brain research that proves exercise enriches memory and makes brain cells more “fit,” better able to produce energy.  Those who exercise reduce their risk of dementia dramatically, and those who exercise in the support of loved ones do even better.  Where have I heard that before?

So, the two biggest foes we face in terms of disease and aging have one mighty weakness:  Healthy Living.  In knocking a power-packed punch to dementia and cancer, we also stave off foe number three, heart disease, along with depression, sleeplessness, anxiety… The list truly goes on and on.

Though aging may be seem a distant enemy to some, a better brain today is worth an investment in the health bank of tomorrow.  Where else can an investment feel so immediately rewarding?

And, on a very sweet and uplifting note (litterally) here’s a headline to celebrate:  Former congresswoman Gabby Giffords is making healing strides in her exercise rehab for her massive brain injury by singing – seriously!  Health, and triumph over adversity, comes in so many packages.

In short, let the lesson of the coming year continue to be universal, whether at work or at home: move more, eat well, savor the laughter and love with all your might.  Life is short and precious; make it marvelous, keep it passionately healthy and stay curious!

What fed your passion this year?  Share your favorite health stories of 2011 with us here or on the PATH Facebook page.

Have a Safe and Happy New Year.

See you in 2012 on the PATH Ahead.

When Exercise is a Silly But Exciting Game!

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As the gift-giving season winds down, you’ve probably seen what gaming systems are capable of these days.  From ninjas to yoga, they are making us get up and go!

For You:

There’s a new sheriff in town, here to stay, and it’s called the “motion sensor.”  Even the equally maligned and lauded “Modern Warfare” game now has people on their feet to shoot.  Like it or not, my stepson is now standing, weaving and bobbing for hours at a time rather than sitting on his duff simply clicking buttons.

I bought his old Wii system and now I’m in on the craze, taking “balance breaks” while I write.  It’s pretty darn silly to see yourself as a funky little Wii character trying to ski down a mountain or walk a tightrope.  And boy do I have work to do to get balanced, so to speak!  Wii told me so, loud and clear.  Each time I fall off the rope, my little Wii person drops to the ground pounding her fists in defeat.  I just have one to thing to say…  “Hey Nintendo!  Can I at least get a “Nice try” please?”  I’m wondering who actually IS balanced.  Their standards are tough, but silly enough to keep us plugging away with a breathless giggle nevertheless.

If you’re at all competitive, these fitness, dance, and sports games from all the systems are pretty darn fun for a rainy day.  Many even keep track of your goals and progress over time.  It’s great, immediate feedback (except after eating holiday party treats all day).  As a result, you want to go one step further.  Imagine if we can be as dedicated to these exercise programs as our kids are to those “shoot-‘em-up” games.  World domination of fitness and longevity could be ours!

If you don’t have access to a home gaming system, no worries, Olga and friends are always here with a do-it-yourself idea each week.

For those strength and balance combined, we suggest some squat throws.   Olga sent Chris P fresh off the set of our PATH Adventure “Brainstorm” to show you what this looks like:

  • You’ll need a weight (five pounds of sugar or potatoes, or a dumbell can get you started).
  • Squat and twist to one side.  Push up from the squat as you throw the weight up across your body toward the sky.
  • Use your abs and arms to twist and stop the momentum of the weight and bring it back to the low squating position.
  • Repeat for one minute and then switch sides.  Two minutes total is one set.  Repeat for 3-4 sets.

You in Your Workplace:

Consider setting up a fitness game station where people can take “energy breaks” and have a little laugh at the same time.  Any of the gaming systems will work.  We like Wii Fit because of the balance board but you could do balance exercises without a system entirely.  Put up a bulletin board with balancing exercises people can try on the spot.  All they have to do is walk over.  What a great, one-minute pick-me-up that could be!

See you on a balanced PATH Ahead!

A Nutty Protein for Warm Holiday Eats

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You say QUIN-OH-AH, and I say KEEN-WAH…

Officially, Quinoa is pronounced “keen-wa” which we just think it’s fun to say.  And, it’s yummy too!

For You:

A mighty whole grain packing 8 grams of protein and 5 grams of fiber per cup, keeeeen-WAHHHH, has a nice nutty flavor and is a little crunchy. Other fabulous benefits within Quinoa are iron, zinc, selenium, manganese, magnesium, phosphorus and vitamin E.  You can’t go wrong, really!

You cook it much like rice or couscous and, in fact, you can pretty much substitute it into any recipe that calls for either. We like to cook it up in chicken or vegetable broth for added flavor and add nuts, beans, steamed or sautéed veggies, or even dried fruit.

Continue reading “A Nutty Protein for Warm Holiday Eats”

Cheers to Moving More!

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On the morning commute today I saw a bumper sticker that said:

“Wherever you go, there you are.”

True enough.

This wasn't the car but look how this is totally covered in stickers! Funny. I especially like how it says "Be Kind" - twice... Inside and out!

My next question, however, was, “ok, so I’m here… now what?”  I figure I have two choices.  I can choose to make “here” a carefree place that helps me move more or I can move on to the next “here” with energy and vitality.  So I changed the sticker to suit just such a PATH mantra…

“Wherever you are, move!”  Move more.  Always.

Before the festivities.  After the festivities.  Darn it, for that matter, even during the festivities!  Take notice this week of how often you spend time together (or on your own) getting up and moving?  Let me count the ways…

Stand, walk, stretch, jog, dance, bounce, pace, stroll, lunge walk, jump rope, skip, hop, wall sit; oh, and did I mention dance?

Tipping the see-saw to where we feel like we’re moving more often than sitting is the PATH goal for the New Year.

Olga is helping us start…

Here’s a good one to do for a minute or two, maybe before the holiday interlopers get up in the morning:

The picture may not show it clearly so be sure that you’re actually lunging backward as you cross, twist and touch.  Then twist back, and hop to the opposite leg and repeat on that side.

We call these side-lung-cross-touch.  That’s our technical term!  The twist is important for your core and for balance.  It also helps with a little momentum as you swing back to toward the center and leap to the opposite side.

Work for 1-2 minutes, rest of 15 seconds, repeat.  Switch to a different Olga exercise and another and another and before you know it, you’ll be sweating and full of vigor!  Not to mention ready for some holiday refreshments.  Cheers!

Don’t Deprive, Keep Joy Alive!

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Ahhh…  So many holiday treats, so little calories to budget.

What’s a joyous holiday person to do?

For You:

Don’t give up on your dreams of sugar plums dancing, we say.  So too do food experts like Brian Wansink, author of Mindless Eating: Why We Eat More Than We Think.  He’s also the director of the Cornell Food and Brand Lab where they study our food behaviors at length.

In Wansink’s discoveries, the bottom line is that a food craving or a comfort food is what it is and once it’s in your head, it’s probably there to stay — oh and we’re most likely to choose such foods when we’re celebrating (rather than sad).  The trick is to budget for the foods you love this time of year.  That is not to say that you should all of a sudden start eating a food you’ve successfully given up.  If you’re already really good at staving off bacon, keep at it!  But if bacon calls to you like Odysseus’ sirens, jump.  Just keep it to a small or at least reasonable portion; and make up for it in other places by forgoing that which is less important to your crave monster. Continue reading “Don’t Deprive, Keep Joy Alive!”

How Far Can You Go?

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8 Million Miles?

That’s right.  All in one year?

Thaaaat’s right.  Last week our PATH participants hit the 8 million mile mark together.

How far IS that exactly?  Well, it’s about 320 trips around the world.  If we stood holding hands with our arms outstretched we’d need 8.5 billion people to make a chain that long (assuming an average arm span of 5 feet).  That’s more people than there are in the world (6.8 billion).

Put another way, it’s about 17 trips to the moon and back again.  What do you think of that, Buzz?

If steps were calories, what would it mean?

Continue reading “How Far Can You Go?”

Why So Many New Year’s Resolutions Fail

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Guest Blogger: Joanne Barker

About half of Americans herald in the New Year with a resolution to improve some part of themselves. Whether it’s losing weight, giving up cigarettes, or actually using their gym membership, January 1 inspires many to make a fresh start. Sadly, the hope and optimism of late December have a way of petering out by February or March.

At their root, many resolutions practically beg to be broken. Here are tell-tale signs of New Year’s resolutions destined to fail.

Continue reading “Why So Many New Year’s Resolutions Fail”

Egg-a-Licious!

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Satisfying your desire for a PATH to eating well.

“Egg-a-licious!”

You: Eggs are back!  But, are they?  The upside: the yolks are crammed with protein, B12, choline, selenium, lutein, antioxidants and Omega-3’s, says the Food Chemistry journal and Prevention (Oct., 2011).  The downside: there remains an inescapable connection between egg yolks and high cholesterol, admonishes nutrition expert Marion Nestle, not to mention the still obvious risk of Salmonella.

What’s an egg lover to do?  To minimize your risk, Nestle likes the American Heart Association’s guidelines.  Unless you’re immune to cholesterol issues (which is pretty rare), average no more than one large, fully cooked egg yolk a day, accommodating for it in your food budget to temper your total cholesterol and fat intake.  You can go to town on the egg whites, however, as a good lean protein.  Finally, choose Certified Organic eggs to support the humanity of those egg-a-licious producing hens. Continue reading “Egg-a-Licious!”

Mushy Holiday History and Health

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Holidays are a great time to savor good memories and make new ones.

To thwart holiday stress and keep the focus on the glass being half full, here are some questions to contemplate on your own or, better yet, with your loved ones:

  • What’s your favorite holiday story?
  • What’s your most treasured family moment (and, family is what you make it)?
  • Share some traditions you admire either from other families or other cultures.
  • Talk about ways you like to spend time together.
  • Brainstorm ideas for “quality time” over the next few months.
  • And then, of course, the Thanksgiving classics:  What are you grateful for, how are you thankful, what are your blessings?

Continue reading “Mushy Holiday History and Health”