What is the perfect exercise?
Many of your reading this may start to think about complex movements such as burpees, the back squat, the deadlift, l-sit pull-ups, kettlebell swings or any other compound movement that you fancy. However, the answer is unexpectedly- walking. Although this may be anticlimactic for some, it is a relief for many others. Walking is free, requires no equipment and may accomplished at any age. The benefits of cardiovascular exercise are numerous and to save you the time and effort of looking up the positive benefits of cardio, here is a fantastic list developed by The American College of Sports Medicine.
The data explains itself. We need to be moving more every single day. Our bodies were made to move and not doing so is becoming more a detriment than we could ever have imagined.
Check out this link from Medical News Today-
PLEASE SHARE THIS ARTICLE!
This may help others more than you realize!
We would love to hear what motivates you to keep moving in the comment section below-
What Is Stroke?
A stroke is a "brain attack". It can happen to anyone at any time. It occurs when blood flow to an area of brain is cut off. When this happens, brain cells are deprived of oxygen and begin to die. When brain cells die during a stroke, abilities controlled by that area of the brain such as memory and muscle control are lost.
How a person is affected by their stroke depends on where the stroke occurs in the brain and how much the brain is damaged. For example, someone who had a small stroke may only have minor problems such as temporary weakness of an arm or leg. People who have larger strokes may be permanently paralyzed on one side of their body or lose their ability to speak. Some people recover completely from strokes, but more than 2/3 of survivors will have some type of disability.
Stroke By The Numbers
A brain aneurysm burst or a weakened blood vessel leak (hemorrhagic) is one of two types of stroke. While the least common of the two types of stroke it most often results in death.
A blood vessel carrying blood to the brain is blocked by a blood clot (ischemic) is one type of stroke. Learn more about the types of ischemic stroke.
WHAT IS TIA?
When blood flow to part of the brain stops for a short period of time, also called transient ischemic attack (TIA), it can mimic stroke-like symptoms. These appear and last less than 24 hours before disappearing. Learn more about the signs, your risk, and TIA management.
Above text thanks to:
Some contributing factors to stroke are:
High Blood Pressure
Tobacco Use / Smoking
Article courtesy of the National Institutes of Health
"Results highlight the need to develop more effective interventions to combat the growing public health problem of extreme obesity.
Adults with extreme obesity have increased risks of dying at a young age from cancer and many other causes including heart disease, stroke, diabetes, and kidney and liver diseases, according to results of an analysis of data pooled from 20 large studies of people from three countries. The study, led by researchers from the National Cancer Institute (NCI), part of the National Institutes of Health, found that people with class III (or extreme) obesity had a dramatic reduction in life expectancy compared with people of normal weight. The findings appeared July 8, 2014, in PLOS Medicine.
“Prior to our study, little had been known about the risk of premature death associated with extreme obesity.”
--Cari Kitahara, Ph.D.
Division of Cancer Epidemiology and Genetics, NCI
“While once a relatively uncommon condition, the prevalence of class III, or extreme, obesity is on the rise. In the United States, for example, six percent of adults are now classified as extremely obese, which, for a person of average height, is more than 100 pounds over the recommended range for normal weight,” said Cari Kitahara, Ph.D., Division of Cancer Epidemiology and Genetics, NCI, and lead author of the study. “Prior to our study, little had been known about the risk of premature death associated with extreme obesity.”
In the study, researchers classified participants according to their body mass index (BMI), which is a measure of total body fat and is calculated by dividing a person’s weight in kilograms by their height in meters squared. BMI classifications (kilogram/meter-squared) are:
The 20 studies that were analyzed included adults from the United States, Sweden and Australia. These groups form a major part of the NCI Cohort Consortium, which is a large-scale partnership that identifies risk factors for cancer death. After excluding individuals who had ever smoked or had a history of certain diseases, the researchers evaluated the risk of premature death overall and the risk of premature death from specific causes in more than 9,500 individuals who were class III obese and 304,000 others who were classified as normal weight.
The researchers found that the risk of dying overall and from most major health causes rose continuously with increasing BMI within the class III obesity group. Statistical analyses of the pooled data indicated that the excess numbers of deaths in the class III obesity group were mostly due to heart disease, cancer and diabetes. Years of life lost ranged from 6.5 years for participants with a BMI of 40-44.9 to 13.7 years for a BMI of 55-59.9. To provide context, the researchers found that the number of years of life lost for class III obesity was equal or higher than that of current (versus never) cigarette smokers among normal-weight participants in the same study.
The accuracy of the study findings is limited by the use of mostly self-reported height and weight measurements and by the use of BMI as the sole measure of obesity. Nevertheless, the researchers noted, the results highlight the need to develop more effective interventions to combat the growing public health problem of extreme obesity.
“Given our findings, it appears that class III obesity is increasing and may soon emerge as a major cause of early death in this and other countries worldwide,” said Patricia Hartge, Sc.D., Division of Cancer Epidemiology and Genetics, and senior author of the study.
The National Cancer Institute (NCI) leads the National Cancer Program and the NIH effort to dramatically reduce the burden of cancer and improve the lives of cancer patients and their families, through research into prevention and cancer biology, the development of new interventions, and the training and mentoring of new researchers. For more information about cancer, please visit the NCI website at http://www.cancer.gov or call NCI's Cancer Information Service at 1-800-4-CANCER (1-800-422-6237).
About the National Institutes of Health (NIH): NIH, the nation's medical research agency, includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. NIH is the primary federal agency conducting and supporting basic, clinical, and translational medical research, and is investigating the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit www.nih.gov.
NIH…Turning Discovery Into Health®
ReferenceKitahara CM, et al. Association between Class III Obesity (BMI of 40–59 kg/m) and Mortality: A Pooled Analysis of 20 Prospective Studies. PLOS Medicine. July 8, 2014. DOI: 10.1371/journal.pmed.1001673."
What if I told you that many of the leading causes of death are preventable?
Although they may not be 100% preventable in every circumstance, keeping a lifestyle that is healthy and active will reduce the likelihood of succumbing to these events!
Don't believe me?
Check out this article below from Medical News Today
The top 10 leading causes of death in the United States
Last updated Thu 23 February 2017
By Hannah Nichols
Reviewed by Timothy J. Legg, PMHNP-BC, GNP-BC, CARN-AP, MCHES
The top 10 leading causes of death in the U.S.:
1: Heart disease
Heart disease is the leading cause of death in the U.S.Heart disease is the leading cause of death for both men and women in the U.S. and also the leading cause of death worldwide. More than half of the deaths that occur as a result of heart disease are in men.
Heart disease is a term used to describe several conditions, many of which are related to plaque buildup in the walls of the arteries.
As the plaque builds up, the arteries narrow, this makes it more difficult for blood to flow and creates a risk for heart attack or stroke.4
Other types of heart problems include angina, arrhythmias, and heart failure.
The key to preventing death from heart disease is to protect the heart and know the warning signs and symptoms of a heart attack.
Major warning signs and symptoms of heart attack
Some of the following signs and symptoms can materialize before a heart attack:
2: Cancer (malignant neoplasms)
Cancer is the second leading cause of death in the U.S.Cancer is a group of diseases characterized by the uncontrolled growth and spread of abnormal cells. If the spread is not controlled, it can interfere with essential life-sustaining systems and result in death.
Anyone can develop cancer, but the risk of most types of cancer increases with age, and some individuals have higher or lower risk due to differences in exposure to carcinogens (such as from smoking) and as a result of genetic factors.
Lung cancer accounts for more deaths than any other cancer in both men and women.
Estimated cancer-related deaths for 2016Leading causes of death from cancer for males:
Can cancer be prevented?A substantial proportion of cancers are preventable, and all cancers caused by cigarette smoking and heavy use of alcohol could be prevented.
The World Cancer Research Fund has estimated that up to one-third of cancer cases that occur in economically developed countries like the U.S. are related to being overweight, obese, inactive (sedentary), or poor nutrition. These are all preventable.
Some cancers are related to infectious agents such as human papillomavirus (HPV), hepatitis B virus (HBV), hepatitis C virus (HCV), human immunodeficiency virus (HIV), and Helicobacter pylori (H. pylori) - these may be prevented through behavioral changes and use of protective vaccinations and antibiotic treatments.
Many of the more than 3 million skin cancer cases that are diagnosed annually could be prevented by protecting skin from excessive sun exposure and avoiding indoor tanning.
3: Chronic lower respiratory disease
CLRD is the third leading cause of death in the U.S.Chronic lower respiratory disease (CLRD) is a collection of lung diseases that cause airflow blockage and breathing-related issues, including primarily chronic obstructive pulmonary disease (COPD) but also bronchitis, emphysema, and asthma.
Warning signs and symptoms of COPDSigns and symptoms of COPD may include:
Smoking is a primary risk factor of COPD, and approximately 80 percent of COPD deaths can be attributed to smoking.
To prevent COPD:
4: Accidents (unintentional injuries)
Accidents are the fourth leading cause of death in the U.S.Accidents, also referred to as unintentional injuries, are at present the 4th leading cause of death in the U.S. and the leading cause of death for those aged1-44.
Possible prevention measuresBy their very natures, accidents are unintentional, but there are many ways to reduce the risk of accidental death and injury. Some key components of accident prevention include those focused on road safety, such as seat-belt use, and improved awareness of the dangers of driving while intoxicated.
5: Stroke (cerebrovascular diseases)
Stroke is the fifth leading cause of death in the U.S.Cerebrovascular diseases are conditions that develop as a result of problems with the blood vessels that supply the brain. Four of the most common types of cerebrovascular disease are:
The highest death rates from stroke in the U.S. occur in the southeast.
Signs and symptoms of strokeDuring a stroke, every second counts. Fast treatment can reduce the brain damage that stroke can cause. Signs and symptoms of stroke include sudden:
If you think someone may be having a stroke, act F.A.S.T. and do the following simple test:
Do not drive to the hospital or let someone else drive you. Call an ambulance so that medical personnel can begin life-saving treatment on the way to the emergency room.
How can stroke be prevented?High blood pressure, high cholesterol, and smoking are major risk factors for stroke. Several other medical conditions and unhealthy lifestyle choices can increase your risk for stroke.
Although you cannot control all of your risk factors for stroke, you can take steps to prevent stroke and its complications.
Stroke prevention measures include:
6: Alzheimer's disease
Alzheimer's is the sixth leading cause of death in the U.S.Dementia is an overall term for diseases and conditions characterized by a decline in cognitive function that affects a person's ability to perform everyday activities.
Dementia is caused by damage to nerve cells in the brain. As a result of the damage, neurons can no longer function normally and may die. This, in turn, can lead to changes in memory, behavior, and the ability to think clearly.
Alzheimer's disease is just one type of dementia, with vascular dementia causing similar symptoms but resulting from changes to the blood vessels that supply circulation to the brain. For people with Alzheimer's disease, the damage and death of neurons eventually impair the ability to carry out basic bodily functions such as walking and swallowing.
People in the final stages of the disease are bed-bound and require round-the-clock care. Alzheimer's is ultimately fatal.
An estimated 5.4 million Americans have Alzheimer's disease currently, including approximately 200,000 individuals younger than 65 who have younger-onset Alzheimer's.
Alzheimer's disease is one of the most expensive conditions in the nation and is the only cause of death in the top 10 that cannot currently be cured, prevented, or slowed. In 2015, the cost of Alzheimer's in the U.S. is estimated at $226 billion.
Despite these already staggering figures, Alzheimer's is expected to cost an estimated $1.2 trillion (in today's dollars) in 2050. This is, in part, because of improved rates of early detection, treatment, and prevention of other major causes of death, meaning that more people survive into older age (when the risk of Alzheimer's disease is greatest).
Signs and symptoms of Alzheimer's diseaseThe following are common signs and symptoms of Alzheimer's:
Can Alzheimer's be prevented?As the exact cause of Alzheimer's disease is still unknown, there is no way to prevent the condition. However, there are some steps you can take that may help to delay the onset of dementia.
Alzheimer's is thought to develop as a result of complex interactions among multiple factors, including age, genetics, environment, lifestyle, and coexisting medical conditions.
Reducing your risk of cardiovascular diseaseMany of the factors that increase the risk of cardiovascular disease (disease of the heart or blood vessels) have also been connected to an increased risk of Alzheimer's disease and vascular dementia. In fact, results of autopsies have revealed the some 80 percent of people with Alzheimer's have cardiovascular disease.
The risk of developing cardiovascular disease, as well as stroke and heart attacks, may be reduced by improving cardiovascular health using steps such as:
7: Diabetes (diabetes mellitus)
Diabetes is the seventh leading cause of death in the U.S.Diabetes mellitus is a disease in which the body is no longer able to carefully control blood glucose, leading to abnormally high levels of blood glucose (hyperglycemia). Persistently elevated blood glucose can cause damage to the body's tissues, including the nerves, blood vessels, and tissues in the eyes.
Most of the food we eat is turned into glucose, a simple sugar, for our bodies to use for energy. The pancreas, an organ situated near the stomach, makes a hormone called insulin that helps glucose get into the cells of our bodies. When a person has diabetes, the body either does not make enough insulin or cannot use insulin as well as it should. This causes sugar to build up in the blood.
Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and the need for amputation of the lower extremities or limbs.
Type 1 diabetes, which was previously called insulin-dependent diabetes mellitus (IDDM) or juvenile-onset diabetes, accounts for about 5 percent of all diagnosed cases of diabetes.
Type 2 diabetes, which was previously called non-insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes, accounts for about 90-95 percent of all diagnosed cases of diabetes.
Warning signs and symptoms of diabetesPeople who think they might have diabetes must visit a doctor for diagnosis. They may have some or none of the following symptoms:
Can diabetes be prevented?Type 1 diabetes is an autoimmune condition where the body's immune system misidentifies the insulin-producing cells in the pancreas and attacks these cells.
Researchers are making progress in identifying the involvement of genes and triggering factors that predispose some individuals to develop type 1 diabetes, but there is no known way to prevent type 1 diabetes.
Unlike with type 1 diabetes, there are numerous ways to reduce the risk of developing type 2 diabetes. A number of studies have shown that regular physical activity can significantly reduce the risk, as can maintaining a healthy body weight
The Diabetes Prevention Program (DPP), a large prevention study of people at high risk for diabetes, showed that lifestyle intervention that resulted in weight loss and increased physical activity in this population can prevent or delay type 2 diabetes and in some cases return blood glucose levels to within the normal range. Other international studies have shown similar results.
8: Influenza and pneumonia
Influenza and pneumonia are the eighth leading cause of death in the U.S.Influenza (flu) is a highly contagious viral infection that is one of the most severe illnesses of the winter season. The reason influenza is more prevalent in the winter is not known; however, data suggest the virus survives and is transmitted better in cold temperatures. Influenza is spread easily from person to person, usually when an infected person coughs or sneezes.
A person can have the flu more than once because the virus that causes the disease may belong to different strains of one of three different influenza virus families: A, B or C. Type A viruses tend to have a greater effect on adults, while type B viruses are a greater problem in children.
Influenza can be complicated by pneumonia, a serious condition that can cause inflammation of the lungs. In people with pneumonia, the air sacs in the lungs fill with pus and other liquid, preventing oxygen from reaching the bloodstream. If there is too little oxygen in the blood, the body's cells cannot work properly, which can lead to death.
Warning signs and symptoms of influenza and pneumoniaSigns and symptoms of influenza include:
Can influenza and pneumonia be prevented?Methods of preventing influenza and pneumonia include:
Kidney disease is the ninth leading cause of death in the U.S.Nephritis, nephrotic syndrome, and nephrosis are all conditions, disorders, or diseases of the kidneys.
Chronic kidney disease (CKD) is a condition in which the kidneys are damaged and cannot filter blood as well as healthy kidneys. Because of this, waste from the blood remains in the body and may cause other health problems.
An estimated 10 percent of adults in the U.S. - more than 20 million people - are thought to have CKD to some degree. The chances of developing CKD increase with age, especially after the age of 50, and the condition is most common among adults older than 70.
Awareness and understanding about kidney disease is critically low, with an estimated 26 millionAmericans having chronic kidney disease. Among those with severe (stage 4) kidney disease, fewer than half realize that they have damaged kidneys.
Warning signs and symptoms of kidney diseaseThe early symptoms of chronic kidney disease are the same as for many other illnesses. These symptoms may be the only sign of a problem in the early stages.
Symptoms may include:
Symptoms that may occur when kidney function has become severe include:
Can kidney disease be prevented?To reduce your risk of chronic kidney disease:
10: Suicide (intentional self-harm)
How can suicide be prevented?
Suicide is the tenth leading cause of death in the U.S.Risk factors vary with age, gender, and ethnic group. Some important risk factors are:
The following are some of the signs you might notice in yourself or a friend that may be a reason for concern.
(Reuters Health) - People who eat a lot of saturated fat - the “bad” kind of fat that’s abundant in foods like butter and beef - are more likely to develop lung cancer than individuals on low-fat diets, a recent study suggests.
Compared to adults who didn’t get a lot of fat in their diets, people who ate the most total fat and saturated fat were 14 percent more likely to get lung malignancies, the study found. For current and former smokers, the added risk of a high fat diet was 15 percent.
While the best way to lower the risk of lung cancer is to not smoke, “a healthy diet may also help reduce lung cancer risk,” said study co-author Danxia Yu of Vanderbilt University Medical Center in Nashville, Tennessee.
“Specifically, our findings suggest that increasing polyunsaturated fat intake while reducing saturated fat intake, especially among smokers and recent quitters, may (help prevent) not only cardiovascular disease but also lung cancer,” she said.
The American Heart Association recommends the Dietary Approaches To Stop Hypertension (DASH) diet or a Mediterranean-style diet to help prevent cardiovascular disease. Both diets emphasize cooking with vegetable oils with unsaturated fats, eating nuts, fruits, vegetables, low-fat dairy products, whole grains, fish and poultry, and limiting red meat and added sugars and salt.
“Those guidelines are the same for avoiding heart disease, stroke and diabetes, and I would say they are also exactly the same for helping with cancer prevention in general and lung cancer in particular,” said Dr. Nathan Berger, a researcher at Case Western Reserve University and University Hospitals Cleveland Medical Center who wasn’t involved in the study.
“This doesn’t mean you need to throw away all the steak and butter in your freezer, but cutting back to once a week would be good for you,” Berger said in a phone interview.
For the current study, researchers examined data from 10 previously published studies in the United States, Europe and Asia that looked at how dietary fat intake influences the odds of lung malignancies.
Combined, the smaller studies had more than 1.4 million participants, including 18,822 with cases of lung cancer identified during an average follow-up of more than nine years.
Researchers sorted participants into five categories, from lowest to highest consumption of total and saturated fats. They also sorted participants into five groups ranging from the lowest to highest amounts of dietary unsaturated fats.
Overall, people who ate the most unsaturated fats were 8 percent less likely to develop lung cancer than people who ate the least amounts, researchers report in the Journal of Clinical Oncology.
Substituting five percent of calories from saturated fat with unsaturated fat was associated with a 16 percent lower risk of small cell lung cancer and 17 percent lower odds of another type of lung malignancy known as squamous cell carcinoma.
One limitation of the study is that dietary information was only obtained at one point, the authors note. This makes it impossible to track how changes in eating habits might influence the odds of cancer.
They also didn’t account for two other things that may contribute to cancer – sugar and trans fats, Glen Lawrence, a biochemistry researcher at Long Island University in Brooklyn, New York, said by email. Previous research has also found that unsaturated oils may increase the risk of certain cancers, added Lawrence, who wasn’t involved in the current study.
It’s also possible that other bad eating habits, not fat, contribute to the increased risk of lung cancer, said Ursula Schwab of the Institute of Public Health and Clinical Nutrition at the University of Eastern Finland in Kuopio.
“We need antioxidants, vitamins and minerals as well as unsaturated fatty acids,” Schwab, who wasn’t involved in the study, said by email. “A typical Western diet has a low content of these essential nutrients and a high content of saturated fat.”
SOURCE: bit.ly/2wsZteB Journal of Clinical Oncology, online July 25, 2017.
Exercise is extremely beneficial for your muscles (your heart too!), but did you know that it is also great for your mind as well? Medical News Today along with many other sources have posted in the past several years about the positive benefits that exercise has on your mind and productivity throughout the day.
Exercise is great to not only improve muscle strength and improve movements for daily activities, but it helps keep mental acuity and has been seen as a treatment for Dementia and Alzheimer's.
There are no negative downsides to exercising. Our bodies were created to move and stay active.
We must do what we can to allow them to function in the capacities that they were meant to.
Our sedentary lives are wreaking havoc on the society more than we would like to believe. You don't have to be a fitness fanatic to stay healthy, just keep moving.
Make it a goal to walk / jog at least 150 minutes per week!
That's only 30 minutes a day, five days a week.
A brisk stroll around your neighborhood should do the trick!
Article thanks to realfarmacy.com:
"Popular “Diet” Ingredient Now Linked to Leukemia and Lymphoma in New Landmark Study on Humans As few as one diet soda daily may increase the risk for leukemia in men and women, and for multiple myeloma and non-Hodgkin lymphoma in men, according to new results from the longest-ever running study on aspartame as a carcinogen in humans. Importantly, this is the most comprehensive, long-term study ever completed on this topic, so it holds more weight than other past studies which appeared to show no risk. And disturbingly, it may also open the door for further similar findings on other cancers in future studies.
The most thorough study yet on aspartame – Over two million person-years. For this study, researchers prospectively analyzed data from the Nurses’ Health Study and the Health Professionals Follow-Up Study for a 22-year period. A total of 77,218 women and 47,810 men were included in the analysis, for a total of 2,278,396 person-years of data. Apart from sheer size, what makes this study superior to other past studies is the thoroughness with which aspartame intake was assessed. Every two years, participants were given a detailed dietary questionnaire, and their diets were reassessed every four years. Previous studies which found no link to cancer only ever assessed participants’ aspartame intake at one point in time, which could be a major weakness affecting their accuracy.
One diet soda a day increases leukemia, multiple myeloma and non-Hodgkin lymphomas. The combined results of this new study showed that just one 12-fl oz. can (355 ml) of diet soda daily leads to:
– 42 percent higher leukemia risk in men and women (pooled analysis)
– 102 percent higher multiple myeloma risk (in men only)
– 31 percent higher non-Hodgkin lymphoma risk (in men only)
These results were based on multi-variable relative risk models, all in comparison to participants who drank no diet soda. It is unknown why only men drinking higher amounts of diet soda showed increased risk for multiple myeloma and non-Hodgkin lymphoma. Note that diet soda is the largest dietary source of aspartame (by far) in the U.S. Every year, Americans consume about 5,250 tons of aspartame in total, of which about 86 percent (4,500 tons) is found in diet sodas.
Confirmation of previous high quality research on animals. This new study shows the importance of the quality of research. Most of the past studies showing no link between aspartame and cancer have been criticized for being too short in duration and too inaccurate in assessing long-term aspartame intake. This new study solves both of those issues. The fact that it also shows a positive link to cancer should come as no surprise, because a previous best-in-class research study done on animals (900 rats over their entire natural lifetimes) showed strikingly similar results back in 2006: aspartame significantly increased the risk for lymphomas and leukemia in both males and females. More worrying is the follow on mega-study, which started aspartame exposure of the rats at the fetal stage. Increased lymphoma and leukemia risks were confirmed, and this time the female rats also showed significantly increased breast (mammary) cancer rates. This raises a critical question: will future, high-quality studies uncover links to the other cancers in which aspartame has been implicated (brain, breast, prostate, etc.)?
There is now more reason than ever to completely avoid aspartame in our daily diet. For those who are tempted to go back to sugary sodas as a “healthy” alternative, this study had a surprise finding: men consuming one or more sugar-sweetened sodas daily saw a 66 percent increase in non-Hodgkin lymphoma (even worse than for diet soda). Perhaps the healthiest soda is no soda at all."
Check out the article in the link below!
Basically- start flipping tires!
Also, in the other link is a workout that you can complete at the station!
You don't have to be a Firefighter to do tire flips or use them as an assessment! Anyone can do them and they are a great full-body workout!
I am very excited to announce that my book, "The Simple and Healthy Food Relationship" will be released within the next week!
The story behind it...
The process of writing a book has been something that has always intimidated me throughout the years. I knew that the task was very possible, but I was never been a bookworm growing up and I felt out of my comfort zone. After all, what did I really have to offer?
I knew that my passion for health and fitness was something that I needed to pass on to more than just my clients at the gym and fellow brothers and sisters in the Fire Department. I could reach lives that I have never met and a book would be that avenue.
Early in the process I kept my writings primarily between myself, my wife and a couple family members. I didn't know if the project would even come to fruition, so I didn't want to tell too many people in case it petered off into nothingness like so many others'.
That's when it hit me- I needed accountability. This accountability wasn't the kind that would call or text me about my progress, but the kind that made others aware that something was going on. Some of the first people I told were my co-workers at the gym: Stacy and Kelli. I knew they probably thought that the idea of a book was farfetched and just another pipe dream. After all, how many people mention that they are going to do something and actually follow up on it?
I knew from that point on, that I needed to write this book not only to prove to myself that I could complete this monumental task but so others may have a better understanding of nutrition. I know that many people forego eating healthy because they are confused about what is good and what is bad, when to eat and why- I needed to write this book for everyday thinking, not just a short-term solution. Nutrition is also a life and death matter- this book could literally change someone's life.
More thoughts came in, more words were written down. Hours of research compiled and scavenged through. Endless questions to my wife Erin had her ready to go crazy after a few months into the project!
The book began to really morph into something neat when I combined the topics of "simplicity" and "relationships." Both terms are something that everyone is familiar with and I was able to witness the drastic change from boring nutritional advice into something creative and fun. The Simple and Healthy Food Relationship was formed.
I was pretty ambitious thinking I was ready to have a book printed in six month's time. However, this process turned into 12 months of multiple revisions, edits and rewrites. Having my editor, Shannon Egan, was a magnificent help as she was able to offer subtle words during the process like "why" and "explain" that fleshed out the sections.
With the original release date being set back in April, I'm glad that it wasn't released then. The book has been improved dramatically since then and I am proud to see the first proof copy sitting in front of me. I did it-
What really matters here is not that I completed this book or the amount of practical nutritional knowledge that you will soon be able to read- it is about what you can do. I know that if I completed something like this book, you can too! You may have no desire to write a book in your life and I totally understand. However, your mountains to climb may be weight loss, making good decisions, eating healthy, being there for your family more- the list goes on.
Know that the process of writing this book has been trying at times. I wanted to give up and let go, but I knew that the end would justify the means. It has. Will I write another book? Right now, I am not sure. Although I do know that I can be proud of the work that I have done and know that it was produced to benefit my fellow man in their everyday struggles.
Please contact with any questions about nutrition or exercise-
I would love to hear your story of perseverance!
Do you drink soda or artificially sweetened drinks? Maybe it is time to reconsider what you are drinking. A recent study has indicated that consumption of soda, sugar and artificially flavored drinks have led to an increased risk of stroke and dementia- don't take my word for it.
Here is the abstract straight from the American Heart Association website (link below):
"Background and Purpose--Sugar- and artificially-sweetened beverage intake have been linked to cardiometabolic risk factors, which increase the risk of cerebrovascular disease and dementia. We examined whether sugar- or artificially sweetened beverage consumption was associated with the prospective risks of incident stroke or dementia in the community-based Framingham Heart Study Offspring cohort.
Methods--We studied 2888 participants aged >45 years for incident stroke (mean age 62 [SD, 9] years; 45% men) and 1484 participants aged >60 years for incident dementia (mean age 69 [SD, 6] years; 46% men). Beverage intake was quantified using a food-frequency questionnaire at cohort examinations 5 (1991–1995), 6 (1995–1998), and 7 (1998–2001). We quantified recent consumption at examination 7 and cumulative consumption by averaging across examinations. Surveillance for incident events commenced at examination 7 and continued for 10 years. We observed 97 cases of incident stroke (82 ischemic) and 81 cases of incident dementia (63 consistent with Alzheimer’s disease).
Results--After adjustments for age, sex, education (for analysis of dementia), caloric intake, diet quality, physical activity, and smoking, higher recent and higher cumulative intake of artificially sweetened soft drinks were associated with an increased risk of ischemic stroke, all-cause dementia, and Alzheimer’s disease dementia. When comparing daily cumulative intake to 0 per week (reference), the hazard ratios were 2.96 (95% confidence interval, 1.26–6.97) for ischemic stroke and 2.89 (95% confidence interval, 1.18–7.07) for Alzheimer’s disease. Sugar-sweetened beverages were not associated with stroke or dementia.
Conclusions--Artificially sweetened soft drink consumption was associated with a higher risk of stroke and dementia. "
Sugar- and Artificially Sweetened Beverages and the Risks of Incident Stroke and Dementia
Matthew P. Pase, Jayandra J. Himali, Alexa S. Beiser, Hugo J. Aparicio, Claudia L. Satizabal, Ramachandran S. Vasan, Sudha Seshadri and Paul F. Jacques. Stroke. 2017;STROKEAHA.116.016027, originally published April 20, 2017. https://doi.org/10.1161/STROKEAHA.116.016027
Quality Nutrition = Quality Training
Eating smart not only makes your feel better and exercise more efficiently but aids in a lifestyle that is less prone to disease and other health complications.