WELL Street

Blog Change

2011-05-25T08:51:00.000-05:00

The WELL Street blog, "Living on WELL Street" is now posted on the WELL Street website. Please subscribe to receive the daily (well, almost daily) blog.

Thank you!

Michael

Five-A-Day Fruit & Vegetable Challenge

2010-10-17T19:52:00.000-05:00

This week’s featured Challenge is to eat five servings of fruits and/or vegetables each day. The benefits from doing so include adding essential vitamins, minerals, and fiber to your diet that help protect you from chronic diseases and certain cancers. Substituting low fat and low calorie fruits and vegetables also assist in weight management.

The best approach to eating five servings of fruits and vegetables is to “substitute” them for less nutritious and higher calorie foods. Adding strawberries, blueberries, peaches or bananas to cereal in the morning should mean less cereal in the bowl. Replace cheese, meat, and bread at lunch with more vegetables. At dinner, make sure that fruit, vegetables, and whole grains consume most of your plate.

Choosing fruits and vegetables as snacks during the day assures that you are getting good nutrition and few calories at the same time. Avoid the calorie-loaded vending machine and opt for fresh fruit or vegetables from home. Here are some healthy, low calorie, snack suggestions from the CDC (Centers for Disease Control):

• a medium-size apple (72 calories)
• a medium-size banana (105 calories)
• 1 cup steamed green beans (44 calories)
• 1 cup blueberries (83 calories)
• 1 cup grapes (100 calories)
• 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)

Fresh, frozen, canned, dried and juiced fruits and vegetables all count towards the five daily servings. When all of these forms are combined with the proper serving size, it becomes easy to achieve five servings of fruits and vegetables each day. A serving size can be compared to the size of your fist - approximately one cup. Here are some simple guidelines:

• 1 medium piece of fruit or vegetable (baseball sized) is about 1 cup
• 1/2 cup dried fruit = 1 cup of fresh fruit
• 1 cup (8 oz.) 100% fruit or vegetable juice = 1 cup of fruit or vegetables
• 2 cups of leafy greens = 1 cup of vegetables
• 1/4 cup (1 oz.) of nuts = one serving

Make eating five servings of fruits and vegetables each day a priority. Plan for it when you shop. Start your day off with a nutritious breakfast with at least one serving of fruit. Add fruit and vegetables for snacks during the day. Include a serving at lunch and dinner. It's that easy! For more information go to Fruit and Veggies Matter

Eat WELL!

Michael

Would You Like to be Happier, Healthier, and More Energetic? Sleep on it!

2010-10-05T09:18:00.000-05:00

Beginning with today’s WELL Street blog, content will be delivered each week that will provide a fun and healthy “challenge” for individuals, families, groups, and workplaces to be happier, healthier, and more energetic. A challenge makes living a healthy style a shared experience. Spouses can challenge each other. A group of friends or an entire family can participate in a challenge, and take turns picking the challenge activity. Finally, workplaces can benefit from the camaraderie and competitiveness that challenges create to promote healthy lifestyles. I will share challenge ideas and you decide what works for you or your group. The key is to have fun and have as many winners as possible. Short challenges of a week, or a month, are more focused and effective. Reward winners with a healthy potluck lunch, or simply recognize them publicly for their effort.

The first weekly challenge is to get a minimum of 7 hours of sleep each night. The benefits of getting plenty of sleep are well known. Imagine a world (home or workplace) where everyone was fully rested and energized. Think how much more creative, productive, and happy life would be. An article from About.com, Top 10 Health Benefits of a Good Night's Sleep - Why sleep matters to you", by Mark Stibich, PhD, lists the following Top 10 benefits of a good night’s sleep:

1. Keeps your heart healthy – improves blood pressure and cholesterol

2. May prevent cancer – increases melatonin levels that suppresses tumor growth

3. Reduces stress – sleep deficiency leads to stress hormones

4. Reduces inflammation – related to heart conditions, cancer, diabetes, and aging

5. Makes you more alert – increases energy and helps you continue to sleep better

6. Improves memory – helps the brain to make connections and function properly

7. Helps you lose weight – balances hormones that affect appetite

8. Naps – lower stress, improve memory, brain function and mood

9. Reduces risk for depression – increases serotonin levels to ward off depression

10. Helps the body repair itself – more protein is produced in cells to help the body repair itself

Challenge your friends or family members to get a good night’s sleep. Do a little research on the subject and share what you learn. Talk about the benefits of proper sleep and the difference it makes in how you think and feel. If you are in the work force, or a member of an organization, invite an expert in to talk about it.

Sleep WELL!

Michael

Don't Fight the Feeling, Make it a Strength

2010-08-23T14:54:00.000-05:00

I recently reread two books by Marcus Buckingham, First, Break All the Rules and Now, Discover Your Strengths. The books deal with identifying and developing natural talents into Strengths, and effectively managing the process. Buckingham is a leading authority on the subject of a Strengths-based approach to management. For years, he led the research effort on the subject at the Gallup Organization.

A Gallup survey asked employees, “At work do you have the opportunity to do what you do best every day?” Only 20% responded with “strongly agree”. Gallup research revealed that “employees who strongly agreed that they had a chance to do what they do best every day claimed fewer sick days, filed fewer workers’ compensation claims, and had fewer accidents while on the job.” Matt Ridley, in his book, Genome: the Autobiography of a Species in 23 Chapters, reported the results of a long-term study involving 17,000 British civil servants. The study came to the startling conclusion that “the status of person’s job was more able to predict their likelihood of a heart attack than obesity, smoking, or high blood pressure”!

The research should prompt employers to ask, “How can we create an organization where the majority of employees are using their strengths every day and have an opportunity to grow in their role in the company?” Two key assumptions are necessary to get responses that are more positive:
1. Each person’s talents are unique and are not going to change
2. The greatest room for growth is in the area of a person’s greatest strength.

This should lead employers to do four things:
1. Select people carefully – matching their talents with the roles that they will be performing
2. Focus performance on measured outcomes – not on how the outcomes are achieved.
3. Focus training on identifying and building on individual strengths - set consistent expectations for everyone, but treat each person as being uniquely different.
4. Create ways for employees to grow their career without promoting them out of their area of strengths - promotion should be designed to reward excellence in every role in the company, including providing prestige, respect, and financial reward to each role.

Would you like to know what your natural talents are? Answer these questions to gain insight:
1. How do you spontaneously react to situations?
2. What yearnings are reoccurring and have a magnetic pull over you?
3. What do you learn very quickly and easily?
4. What gives you satisfaction? – synaptic connections in the brain are designed to make you feel good when you use them.

Talents are very hard to change - they are You. When you understand what your true talents are, you can develop knowledge and skills to turn them into Strengths. Reoccurring feelings are a window into your talents. Don’t fight the feelings - take the path of least resistance to be the best of who you really are.

Live WELL,
Michael

SURGEON GENERAL'S WARNING: A Lack of a Social Life Increases the Risk of Premature Death!

2010-08-13T16:46:00.001-05:00

I do not expect to see a Surgeon General’s Warning like the one in the title. To what would you apply the label? An ad on social media sites? Posted on the walls of doctor offices or hospital emergency rooms? It is not a harmful product to avoid; it is a healthy activity to engage in. However, a warning about the positive health benefits of a social life may be just what the Surgeon General ordered.

Scientific American recently reported on a study that analyzed the results from 148 other studies that involved over 300,000 participants over many decades. In the article, Social Ties Boost Survival by 50 Percent, author Katherine Harmon concludes that “making friends" may be the most enjoyable and beneficial form of working out. The author points to research that suggests that “interpersonal networks are more crucial to physical health than exercising or beating obesity”. Social support is credited with improving many physiological processes - everything from lowering blood pressure, improving the immune system, speeding up wound healing, to reducing inflammation. And, the greater the number of relationships, the greater the increase in health benefits.

Your online friendships are a step in the right direction. However, the emotional connection that comes from a phone call or a visit reaps far greater rewards. Take a moment to take inventory of your circle of friends – the ones that make you feel like “life is good” every time you talk or visit with them. Also, consider that social isolation is on the increase, three times greater than twenty years ago, and many people do not enjoy a single good friendship. Challenge yourself to expand your social network to include others. When you do that, you will be improving the quality and length of their life, as well as your own.

Live WELL,

Michael

Get Off Your _ _ _ and Do Something! It Might Save Your Life.

2010-07-25T13:47:00.000-05:00

The first part of the title still rings in my ears. It was a mother’s not-so-gentle suggestion to a lazy teenager that he make a greater contribution around the house. Little did I appreciate the long-term health benefits of Mom’s directive. A study conducted by the American Cancer Society (ACS), involving over 123,000 individuals from 1993 to 2006, lends credence to Mom’s law of motion, “bodies capable of motion should stay in motion”! If Mom saw a body at rest, she provided the force to set it in motion. The ACS study confirms that Mom was way ahead of her time.

The study looked at the amount of time that people spent engaged in “sitting” and “physical activity”, and the relation to mortality over the 13-year period. As I would have expected, the results showed that the more you sit, the more likely you are to experience premature death. However, a surprising finding was that physical activity had little impact on the mortality rate of chronic “sitters”. The idea that your morning workout gives you license to lounge the rest of the day can lead to dire health consequences.

The researchers only looked at the amount of time that people sat outside of work. Women who reported sitting more than six hours per day were 37% more likely to die during the study than those who sat for less than three hours per day. Men who reported the same behavior were 18% more likely to die. As mentioned, the physical activity of participants did not change these results, however, people who sat more and were less physically active died at a much higher rate. Women who sat more and were less active were 94% more likely to die during the study. Men reporting the same behavior were 48% more likely to die.

Alpa Patel, an ACS researcher, suggests that a number of factors could explain the results of the study. “Prolonged time spent sitting, independent of physical activity, has been shown to have important metabolic consequences, and may influence things like triglycerides, high density lipoprotein, cholesterol, fasting plasma glucose, resting blood pressure, and leptin, which are biomarkers of obesity and cardiovascular and other chronic diseases.”

What do we do with this information? I suggest you quickly analyze how many hours you spend sitting each day, at work and at home. Set a goal to reduce the total amount of time that you sit each day. Also, start moving more throughout the day. Have a timer that rings every hour to let you know it is time to get up and move. Take a brief walk or do some stretching. Moreover, just as eating smaller meals, more frequently is better for you, break your exercise routine up into smaller chunks spread throughout the day. An example might be to do 20 minutes of strength training in the morning, a mile walk after lunch, and a 20-minute cardio workout before dinner.

Live WELL!

Michael

Desperate Times Call for Desperate “Terms” – How About “WELLNESS”?

2010-06-13T14:22:00.000-05:00

A recent New York Times article (http://www.nytimes.com/2010/04/18/magazine/18FOB-onlanguage-t.html) explained the history of the term “wellness”, and the rise of its popularity in America. I assumed that it had been around forever. However, Dan Rather, in a “60 Minutes” episode in November or 1979 described the term as “a word that you don’t hear every day”. The segment went on to explore the “new” wellness health movement - in 1979! Prior to that time, preventive health care had few devotees. The medical field was almost exclusively dedicated to illness-oriented care.

Thirty years later, the use of the term “wellness” has become ubiquitous. Alternative and preventive approaches to good health are everywhere. Despite this, the majority of the population lives less well and we face a national health crisis that will demand even more from illness-oriented care. Research published in the journal Archives of Internal Medicine (http://www.3percentchoice.com/americans-unhealthy-lifestyle-leading-cause-death) suggests that only 3% of Americans maintain a healthy lifestyle – defined as: not smoking, maintaining a healthy weight, eating right (minimum of 5 fruits/ vegetables per day, and exercising at least 5 times per week for 30 minutes)

I have heard it said that the medical costs to keep a person alive in the final few days of life often exceed the amount spent on preventive care over an entire lifetime. Think about it. How much money do you spend on the basics of a healthy lifestyle: a nutritious diet, regular physical check-ups and health screenings, and activities that promote well-being, e.g. exercise and relaxation? Is it easy to believe that a serious illness, requiring a hospital stay, could quickly surpass your lifetime of wellness spending?

The investment in a better quality of life now, promises immediate and lasting rewards. The rewards come in the form of a happier, healthier, more productive, and longer life with a significantly reduced risk of sickness and disease. It’s money WELL spent!

Live WELL!

Michael

The Gospel According to "Joe Wellness"

2010-05-22T18:06:00.000-05:00

The other day I received an email message from a former business associate. He suggested that my daily social media postings had become “preachy”. I was surprised by the comment, and when I reviewed the most recent postings, I was even more confused. However, the comment made me consider the problem all of us face when we want to influence people we care about without sounding “preachy”.

Wellness has only recently changed from an avocation to a vocation for me. I am the “Joe Wellness” of the industry – a relative of other lesser life forms known as “Average Joe”, “Joe Six Pack”, and “Joe the Plumber”. I am not a health or fitness professional, or an insurance or benefits provider. My vantage point is from someone who grew up doing it all wrong – lousy diet and a belief that exercise was for sports participants. I have learned to appreciate how happiness, health, and increased energy can improve the quality of my life. That is what I seek to share – not preach – with others.

Sharing information on wellness often falls on deaf ears and blind eyes. To be receptive, the listener or reader must value a healthy lifestyle. The ever-increasing percentage of people who suffer from lifestyle-related health conditions suggests that the “receptive” population is dwindling. We all have family and friends who we would like to see embrace a healthier lifestyle and benefit from an improved quality of life. The question is how can we help them value a healthy lifestyle, without being preachy, so that they are more receptive to change?

Joe Wellness has four simple suggestions. First, always be a good example, but, being careful not to be a healthy lifestyle "show off". Secondly, encourage people’s efforts to improve themselves – sincerely compliment their progress. Thirdly, offer “gentle” support in actions and words. Create opportunities to participate in physical activities together, e.g. taking walks or attending exercise classes together. When questions about a healthy lifestyle arise, be prepared to share your experiences and knowledge in a helpful manner.

Live WELL!

Michael

Think and Grow Strong

2010-05-13T21:36:00.000-05:00

Without venturing very far from my urban home, unusual sites and experiences are often in abundance. Chicago’s lakefront provided the Best in Show today. An overly dressed man appeared to be participating in the Mr. Olympia bodybuilding contest. He methodically went through exercise and posing routines to highlight his carefully sculpted physique. Maybe he was simply applying what top athletes have known for a long time, and what the great Chicagoan, W. Clement Stone, suggested when he said, “Whatever the mind of man can conceive and believe, it can achieve.” However, after reading an article entitled “Visualization and Muscle Strength”, maybe it was something more.

Researchers from the Cleveland Clinic Foundation studied the benefits of simply visualizing exercising a muscle. Healthy young adults were divided into three groups. One group exercised specific muscles. A second group imagined exercising the same muscles. A third group did no exercise. The results showed the exercise group improved muscle strength by 53%. The group that imagined exercising increased muscle strength by 13.5%. The control group that did no exercise showed no increase in muscle strength.

This information is not intended to encourage you to substitute an actual workout with an imaginary one. The “real” benefits are far superior. Nevertheless, please recognize how visualization can contribute to the results that you desire.

Live WELL & Think Strong!
Michael

Read the article in About.com: Sports Medicine
http://sportsmedicine.about.com/od/sportspsychology/a/thinkstrong.htm

Read the abstract from the research study:
http://sportsmedicine.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=sportsmedicine&cdn=health&tm=73&gps=263_198_1020_521&f=01&su=p284.9.336.ip_p736.9.336.ip_&tt=2&bt=1&bts=1&zu=http%3A//www.ncbi.nlm.nih.gov/sites/entrez%3Fdb%3Dpubmed%26uid%3D14998709%26cmd%3Dshowdetailview%26indexed%3Dgoogle

What Came First, the Chocolate or the Depression?

2010-04-30T15:59:00.000-05:00

From www.funnies.com:

Chocolate is a Vegetable

Chocolate is derived from cocoa beans. Bean = vegetable. Sugar is derived from either sugar cane or sugar beets. Both of them are plants, in the vegetable category. Thus, chocolate is a vegetable.

To go one step further, chocolate candy bars also contain milk, which is dairy. So candy bars are a health food. Chocolate-covered raisins, cherries, orange slices and strawberries all count as fruit, so eat as many as you want. Remember:"STRESSED" spelled backward is "DESSERTS"

The truth is that “real” chocolate – that contains a high percentage of cocoa butter – does have vegetable-like benefits. However, health headlines this week (see link to article below) suggest that our beloved chocolate may have a “dark” side that is not so funny. A recent study demonstrated that someone who eats more chocolate than someone else is more likely to be depressed. It is not clear if depression increases a desire for chocolate (seeking to feel better) or if eating chocolate increases the risk of depression. Research in the past has shown that chocolate can lower blood pressure, but information is lacking on how chocolate affects mood.

The study showed that depressed people ate almost 12 servings (a serving = 1 ounce, slightly less than a candy bar) of chocolate a month. People who were not depressed ate approximately 5 servings a month. The study looked at other foods consumed (fish, fruit, vegetables, coffee, and other caffeine sources) by the 931 adults and found no such relationship to depression.

A friend of mine recently shared with me a valuable tool that helps her make healthy choices in selecting food. It is called “Worst, Better, Best”. Given food options, whether it is at the grocery store, restaurant, or in your home, ask yourself what would be the worst choice that I could make in terms of the food’s health effect? What would be a better choice? And, finally, what would be the best possible selection?

That little conversation with yourself will lead to better food choices and lasting behavior change in your diet. I did it before I sat down to write this blog. My worst choice was my cherished chocolate covered pretzels. My better choice was not to eat anything – but I knew this would create hunger cravings later. My best choice was to snack on carrots, grapes, strawberries, and cheese. I am happy to report that, in this “instance”, I made the “best” choice!

Eat WELL!

Michael

The Wellness Wizard of Oz - Doctor Oz

2010-04-15T10:45:00.000-05:00

Last week his picture adorned the front of the Chicago Tribune (http://articles.chicagotribune.com/2010-04-09/entertainment/ct-met-dr-oz-20100408_1_dr-mehmet-oz-rotavirus-unproven-autism-treatments) and the May/June issue of the AARP Magazine (http://www.aarpmagazine.org/health/dr-oz.html). His syndicated show is watched by 3.7 million viewers everyday (appears on the Fox Network at 4:00 pm CST, M-F, in the Chicago market). His series of “YOU” books (YOU: The Owner’s Manual was the first - 2005) have been bestsellers. As a Scientific Advisor to RealAge.com, he is often the face of the popular website. Oprah introduced him to the masses and now co-produces his show. He’s been called the “surgeon general” of the airwaves. The handsome, energetic, 50 year old physician with a memorable name seems to be everywhere that healthy lifestyles are being discussed. His passion for good health, and frustration with patients’ poor lifestyle choices, has led him to share the good news of healthy living with millions. To those yet unfamiliar with Dr. Oz,, let me encourage you to get familiar with the information and inspiration that he offers.

Dr. Oz walks the talk. He follows his own doctor’s orders. Lean, fit, and energetic, he offers visible encouragement to the benefits to be gained from his advice. He claims that twenty years of daily yoga is “the most important health practice I have adopted.” Oz’s approach to health reflects his openness to non-traditional therapies and his preventive approach to the practice of medicine. This sometimes invites criticism of the science behind his recommendations. Oz does not shy away from the controversy, believing that more voices and opinions give people more alternatives to choose and benefit from. However, health care reform is one subject that Oz does not offer different opinions on. He believes that it will not work unless Americans transform their lifestyles and avoid the preventable conditions that cripple the country physically and financially.

Some Dr. Oz facts:

• He was born in Cleveland, OH
• His parents are immigrants from Turkey
• He was an all-state football player in high school
• He simultaneously earned a Medical Degree and an M.B.A. at the University of Pennsylvania
• Studied with Dean Ornish, M.D., in India
• Still performs two heart surgeries every Thursday in New York City
• Oprah appeared on a show hosted by Dr. Oz before he appeared on her show
• Both his father and father-in-law are surgeons
• He and wife, Lisa, have four children between 10 and 24

Live WELL!

Michael

Write It Down and Change Your Behavior Forever!

2010-04-01T15:09:00.001-05:00

For 14 years, 3 months, and 1 day I have written down how many miles I have run, walked, or biked, and how many times I have lifted weights. I can account for my physical activity every day during that time on one single sheet of paper. It tells me that I averaged 7.7 miles and 2.3 weight lifting sessions per week, in sickness and in health, over that entire period (click on the email address at the bottom to receive my Personal Training Log).

I am 53 years old and in quite good shape because of 14 years of “writing it down”. That’s right, more than any single factor, writing it down has been my motivation. Knowing that at the end of the day I have to come face to face with my calendar, and note what I did or did not do, motivates me to exercise. It is that simple. Writing it down makes me accountable to myself, and encourages me to take action that leads to satisfaction. It has proven to be a successful formula for lasting behavior change. I am confident that it will work for any person who applies it.

Today begins the rest of your life with a physical body that can be a source of health, happiness, strength, stamina, energy and pleasure. All of that can be enhanced by simply writing down whatever you seek to improve. Whether it is exercise, good nutrition, positive behaviors, or countless other things, shine the light on what you want more of by writing it down. This simple daily action will start to crowd out the unwanted things in your life and focus on what is most important to you.

Writing it down is a journey. There is no final destination. Enjoy it. Measure it. Reflect upon it. And, in 14 years blog it! Live WELL!
Michael

Request Personal Training Log at: michaelw@wellstreetusa.com

"Play Like a Champion Today" - With a Life Coach

2010-03-08T15:06:00.000-06:00

Notre Dame University's football locker room made famous a sign that says "Play Like A Champion Today". Players touch the sign for good luck when exiting the locker room. The sign has become commercialized and can be found everywhere. In fact, in every home that I have lived in the past 20 years, the sign has hung over a prominent doorway. It has served as a reminder to a higher calling - to live life to its fullest - like a "champion".

A wellness related service is growing in popularity and helping people to "play like champions" in the game of life. It is called “life coaching”. What is a life coach? If you Google the term, you will find a diverse description of services – a life coach for almost every human condition! A simple definition suggests, “Life coaching is a practice of helping clients determine and achieve personal goals.” I prefer the following definition from a life coach that I know walks the walk:

“A great coach challenges, nudges, understands, encourages, pays attention, supports, believes in you, wants you to stretch, holds your hand, invites you out of your comfort zone, is creative, has tools to share, keeps track of your successes, reminds you how great you are, calls you on your stuff, knows your value, believes that everything is possible for you, inspires you and empowers you.” (http://www.consciousfreedomnow.com/)

I find ads that offer life coach “certification” in six months amusing. Such a crash course is at odds with wisdom born from a life of experience, reflection, and training. I highly recommend life coaching, but be diligent in your search for a coach that fits your needs. Seek a coach that has gained understanding from mentors and personal study, and who comes recommended by someone you trust.

Live WELL!

Michael

Life Changing Aerobic Exercise - Only A "Mile-Per-Day"

2010-02-26T14:42:00.000-06:00

Today’s Chicago Tribune features an article on how many Chicago area schools are outsourcing in-school fitness programs to address the absence of effective physical education. Illinois ranks 4th in the nation in childhood obesity. If it were an epidemic of any other kind, would schools respond differently to the dire health consequences affecting tens of thousands of students?

“Mile-Per-Day” is a WELL Street program that encourages aerobic activity. Any individual, regardless of age or physical condition, can benefit from Mile-Per-Day. Schools can effectively provide these benefits to their students and motivate them to adopt healthy lifestyle habits that will affect the quality of their lives, potentially forever. The research, on the benefits of aerobic exercise to children and adolescents, indicates that it is not just students’ heart health that will improve. The research promises these additional outcomes:

• Increased energy level
• More restful sleep
• Decreased risk of disease
• Healthy weight maintained
• Improved mood
• Better management of stress, anxiety, and depression
• Self-acceptance
• Increased attention span
• Improved learning and grades
• Better behavior

While I was reading about the sad fiscal state of things in Illinois, and how that contributes to the sad physical state of our children, the phone rang. A teacher in Hollywood, California, (part of the Los Angeles Unified School District) called to get a 2nd grade classroom signed up for Mile-Per-Day. The teacher is already putting it into practice with a 20-minute class hike every day. She wants to keep her students motivated with Monthly Certificates of Achievement, incentives, and interaction with other classrooms around the country that Mile-Per-Day provides. California’s dire financial crisis did not stop her from taking action to make a lasting difference in her students’ lives. Mile-Per-Day is growing one person, one school, and one company at a time. It’s simple, fun, for everyone, and it’s going to Hollywood!

Live WELL, A-Mile-Per-Day!

Michael

No Fleeting Glory for an Ageless Athlete

2010-02-22T15:30:00.000-06:00

Yesterday, I had the pleasure of celebrating my Dad’s 75th birthday. Back in the day, he was an accomplished athlete. As was true for many male athletes of his generation, he continued to play sports for as long as it remained an enjoyable experience. Once the pain started to exceed the gain, a sedentary lifestyle was embraced. Playing with the kids in the backyard or golfing with friends became the physical activities of choice. Individual exercise, for the pure benefit of it, was not a popular value of the “Silent Generation” (1925-45).

Over the years, my Dad joined the 6% of the U.S. population who has diabetes. He developed type II diabetes, which accounts for over 90% of all diabetes cases. Type II results when the body does not use insulin properly and allows for excess sugar in the blood. Regular physical exercise and a healthy diet help insulin to work better to lower blood sugar levels. For many years regular exercise and a healthy diet were not part of my Dad’s normal routine. A couple months ago, increased discomfort from the diabetes led him to change things. He began riding a stationary bike and eating healthier. In less than two months, he shed 25 lbs. and brought his diabetes under control.

Seventy-fifth birthday celebrations are a time to reflect on the good ole days. My Dad has a lifetime of wonderful accomplishments and memories to reflect on. However, I am most proud of what he is doing now to become an “athlete” once again. He is making choices that will ensure that more good days will continue long into the future. He is setting an example for his children, grandchildren, and great-grandchildren. You Go Dad! Happy Birthday!

Live WELL!

Michael

What's In That Potted Plant?

2010-02-17T22:55:00.000-06:00

The February issue of Shape magazine just arrived. Yes, The Wellness Wizard reads Shape (and Oxygen, Self, and Women’s Health!). A short piece called “the power of a potted plant” piqued my interest. Plants are good for indoor environments because they absorb carbon dioxide and release oxygen. A new University of Georgia study suggests that they do even more. Plants can actually “reduce airborne dust and filter out harmful indoor volatile organic compounds (VOCs)”. Indoor pollution from paints, cleaners, and air fresheners can result in headaches, respiratory problems, and even cancer. The study showed that English Ivy, Purple Waffle, Wax, and Purple Heart varieties removed the most VOCs.

Those withering Valentine flowers may have brought a few days of happiness, but it's time to replace them with some long-lasting healthy potted plants!

Live WELL!
Michael
Wellness Wizard

Don't Let the "Sag" Wagon Catch You!

2010-02-06T19:58:00.000-06:00

Recently, I renewed a friendship with someone from my youth. The friend will be forever remembered for attempting to certify a sibling and me as worthy Red Cross lifeguards. Before the test, my brother and I snuck a peak at the students being evaluated before us and knew that we would have to apply “reach-throw-row-tow-go!” to save a distressed swimmer in the middle of the pool. My brother went first. As he entered the pool and heard, “She’s drowning!” he quickly grabbed a long pole and sent it crashing down on the head of the distressed swimmer, who soon began drowning in earnest! The swimmer survived and replied to an email from me 35 years later. She had forgotten the near drowning (maybe due to the blow to the head?), but did remember me.

Once I assured my friend that neither my brother nor I had made a career in lifeguarding, we quickly covered 35 years of life experiences. I learned that my friend is a successful executive who is passionate about the work that she does, and is a practicing Clinical Hypnotherapist and Master Life Coach. She shared with me that she was preparing for the P.F. Chang Rock-n-Roll Half Marathon in Phoenix at the end of January. As I expressed my admiration for the example that she sets and the service that she provides, she described the challenges that she had to overcome to get where she is at today.

Less than 5 years ago, during a walk on the beach, my friend’s husband and love of 28 years suffered a fatal heart attack. Months of loneliness and despair followed, made worse by a sedentary lifestyle and weight gain. She eventually reached a point where she realized that she would either be lost in grief forever or she could change her mind about her circumstances, so she decided to make serious changes. She gives a lot of credit to her hypnotherapy training and a mentor who taught her skills to change her way of thinking and focus on the positive. Part of her transformation was her physical condition. In 2008, she began to exercise 4 to 6 times per week, walking outside, walking on a treadmill, or using the elliptical machine. It did not come easily. She had to talk herself into it each day until one day she realized that it had become a habit – the question had become when she would exercise, not if. A year later, she happened to be at Camp Lejeune, NC, where a 10K “Hope For the Warriors Race” was being held to raise money for severely injured returning service men and women. Someone suggested that she enter the race. My friend responded that she had never run in her life, but that she would “walk” it. 30 minutes into the race, she found herself trying to catch up with people in front of her. Soon it became walking, running, walking, running. Less than a year later, and over 40 lbs. lighter, she made plans to do a half marathon.

The morning of the half marathon my friend emailed me a photo of the race “Sag Wagon”, explaining that runners were told that they must achieve a certain pace or get in the wagon if it catches up with them. That was enough encouragement to get her off on a brisk pace! Armed with her iPhone (loaded with her carefully selected “Running” playlist of tunes measured at 143 beats per minute that included: “We Didn’t Start the Fire”, “Lido Shuffle”, My Sharona”, “Born to Run”, “China Grove”, Rock-n-Roll All Night”, Carry On My Wayward Son”, “The Heat is On”, “Brown Eyed Girl” and “She Bangs”) she sent friends occasional status updates through text messages or an occasional phone call – modern day racing! She ran the first 9 miles before she started mixing in some walking, and finished the 13.1 miles in a better time than she anticipated and, most importantly, the Sag Wagon never caught her!

My friend’s example has inspired me to get out of my comfort zone and challenge myself a little more. It has been quite a few years since I entered a race. A race is not just a one-day event. It involves weeks of preparation. I mentioned Chicago’s upcoming (5 mile) Shamrock Shuffle to my friend. Guess what “we” will be doing on March 21st?

Seven Secrets to Live Long and Strong

2010-01-26T09:46:00.000-06:00

The American Heart Association has come out with a list of seven factors that will provide a “fountain of youth for your heart”. If you can answer “yes” to the seven questions below, you can expect to live longer, live healthier longer, have a better quality of life as you age, require less medication, and need less medical care.

1. Never smoked or quit more than a year ago?
2. Body mass index is less than 25?
3. Get at least 150 minutes (5 x 30 minutes) of moderate exercise or
     75 minutes (5 x 15 minutes) of vigorous exercise each week?
4. Satisfy four of these diet recommendations:
     - 4 ½ cups of fruit and vegetables each day
     - Two or more 3.5 ounce servings per week of fish
     - Drink less than 36 ounces of sugar-sweetened beverages a week
     - Three or more 1-ounce servings of fiber-rich whole grains per day
     - Less than 1,500 milligrams of salt per day
5. Total cholesterol of less than 200
6. Blood pressure below 120/80
7. Fasting blood glucose less than 100

The American Heart Association provides an online quiz to measure how close you are to satisfying these seven factors. It also provides tips on how to improve your heart health. Check it out at: http://mylifecheck.heart.org/.

Live WELL!
Michael

TV Watching Leads to Premature Death?

2010-01-12T21:18:00.000-06:00

A Chicago Tribune article today (01-12-10), “Couch potatoes at higher risk”, reported on a new Australian study in the Journal of the American Heart Association that reveals some scary statistics on the dangers of TV watching. The study suggests that the risk of “death” increases with every hour of TV that we watch, on average per day, as follows:

• 18% greater risk of dying from cardiovascular disease
• 11% greater risk of all causes of death
• 9% increased risk of death from cancer

The study showed the following greater risks for people who watch more than four hours of TV compared to those who watch less than two hours:

• 80% greater risk of death from cardiovascular disease
• 46% higher risk of death from all causes of death

The lead author of the study, Dr. David Duncan, offered an explanation of the findings, “When we’re in that sitting posture, we’re not using our muscles…and we know from extensive evidence that muscle contractions are important for the body’s regulatory processes.”

I am off to go read a book – lying down!

Live WELL!

Michael

3-Minute Memory Method

2010-01-03T19:00:00.000-06:00

For more than 20 years, I have used a planner for scheduling and tracking daily activities. The Franklin Covey system is what I currently use. In 1993, they published a helpful productivity tool called “Five Secrets to Personal Productivity”. It is booklet chock full of helpful advice, including an easy way to “learn and remember anything better, faster, and more permanently”. The authors claim that we lose conscious recall of 80% of information within 24 hours and almost all of it within a few days. Shifting information from short-term to long-term memory helps us to retain information much longer. To do this, they propose a simple 3-minute method. Three minutes, over the course of one year, is all the time needed to review something that has been read and commit it to long-term memory (review of an entire book requires a little more time) Here is how it works:

1. Read the Material - ask yourself if you want to place it in your long-term memory? If so, go to step two.

2. Review Immediately – highlight or note key words or ideas that you want to remember. This is the most important step since it “is the easiest time for your mind to identify the visual and structural patterns that help the 3-Minute Memory Method work.” After reviewing, place the reading material, or at least a reminder note, in the next day’s planning pages.

3. Scan on a Regular Schedule – scan your highlighted notes in the reading material. Place the reading material/reminder note in your planning pages one week out. Repeat your review of the article in subsequently longer periods of time: one month, one quarter, and one year.

A little twist that I have added, over many decades of academic and self-help reading, is what I call “3-Stars”. With pen in hand, I add one, two, or three stars in the margin whenever struck by something significant. The 3-Star system causes me to review material immediately, and serves to focus my attention in the future only on what I have labeled with two or three stars. Here is how the 3-Star system works:

One Star “Interesting” – but, do not commit to long-term memory
Two Stars “Significant” – review when time permits
Three Stars “Critical” – review and commit to long-term memory

Irish poet, Oscar Wilde, said that, “Memory is the diary that we all carry about with us”. The 3-Minute Memory Method will help you to fill your diary with what is of lasting importance to you.

Live WELL!

Michael

"EVEN MODERATION MUST BE DONE IN MODERATION"

2009-12-26T12:36:00.001-06:00

Jonah Lehrer writes in a Wall Street Journal article, “Blame It on the Brain” (12/26-27/09), that when it comes to New Year’s resolutions, “Even moderation must be done in moderation”. The author explains that just like a bicep muscle, willpower has limitations – it can only “exert itself so long before it gives out.” - explaining why 88% of resolutions end in failure. However, Lehrer does gives us hope, as we approach the annual self-improvement ritual, with insights from experts in brain functioning that suggest we can improve willpower by doing the following:

• Keep the brain well nourished – just as a muscle needs proper nutrition to perform at its best, so does the brain. Diets that deprive the body of essential nutrients affect willpower. “Willpower, in other words, requires real energy.”

• Distract yourself – combat temptation with creative ways of getting unwanted thoughts out of your mind. “When faced with candy, stare at the carrots.”

• Practice mental discipline – studies show that discipline in one area of your life can strengthen other areas.

As the New Year approaches and you start wanting to flex your willpower muscles, remember to keep it simple and take it slow. To be effective and long lasting, our willpower must develop like a muscle - strengthened through proper nutrition, a gradual increase in resistance (the practice of mental discipline), and rest (distraction).

Live WELL in the New Year!

Michael

Life, Liberty and the Pursuit of Happiness

2009-12-20T21:21:00.000-06:00

A sermon today quoted Thomas Jefferson’s famous words in the Declaration of Independence, “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness”. It was explained how “Life” today uses “Liberty” (to act according to our own will) in the “Pursuit of (the wrong) Happiness”. The endless pursuit of “stuff” makes happiness an elusive destination.

I thought about how this relates to our health and happiness. We live in a society that is becoming less healthy and happy. Talk to anyone with a serious illness and you will quickly be told that if you have your health you have everything. In the past week, I learned from three different friends that a family member had died prematurely because of unhealthy lifestyles. In all three cases, they were 46-year-old men at the peak of their lives. In each case a “Life” was cut short because “Liberty” was confused with “Happiness”. The freedom to do what felt good in the short-term produced very unhappy results in the not-so-long-term. If one’s liberty is used to ignore the inconvenient truth of the benefits of diet and exercise, one’s happiness and life promise to be adversely affected.

As we approach “Resolution Day”, please make sure that taking steps to improve your health and happiness is at the top of your list!

Live WELL!
Michael

A "New Day's" Resolution

2009-12-14T01:06:00.000-06:00

2009 is drawing to a close. Fitness centers all over the country will soon be filled with “resolutionists” determined to change their lives in 2010. Until early February, I will have to wait in line to use the bench press and the shower. In early February, most of these folks will resume a sedentary lifestyle and let the rest of us enjoy the bench presses and showers for another 11 months. This sad reality reminds me of Mark Twain’s words, “Whenever you find yourself on the side of the majority, it is time to pause and reflect.”

Recently, I was made to “pause and reflect” by people who resolve each “New Day” to pursue their priorities. Two weeks ago, I visited a family member who is recovering from breast cancer. Maria is a positive and vibrant woman who faced her surgery and recovery with great courage and optimism. In the many weeks that followed her operation, she found that the antibiotics, pain medications, and the six drains coming out the sides of her body, made it very hard to pursue her passion for reading - it was difficult to hold a book and focus attention on reading. Desiring mental stimulation and a distraction from her discomfort, Maria turned on the Food Channel for the first time, and quickly became hooked on learning new recipes. Maria set an initial goal for creating 100 new recipes. When I visited with her, she had passed the 100 recipe mark (her husband’s waistline was proof of it!) and was excited over being able to start jogging again. I promise you that January 1st will be just another “New Day” for Maria – one that offers new opportunity to make dreams come true.

A few days ago I learned that one of my kid’s best friends, Drew Stoner, was accepted into the Navy’s Jet Pilot Training Program. Drew is one of the best examples of persistence and determination that I have witnessed in a young person. Growing up, Drew’s goal was to go the U.S. Naval Academy and become a Navy pilot. He did not receive an appointment upon graduating from high school, so he chose to spend an entire year in a military prep school to improve his chances. While Drew’s friends were partying at college, he was subjecting himself to military training and college prep classes. Again, no appointment. Only after completing a full year of studies at Purdue University did he finally receive an appointment to the Naval Academy at Annapolis. Drew very proudly graduated from the Academy last spring. The announcement that he was among the select few chosen for the Navy’s elite Jet Training Program was the realization of a dream pursued every day for so many years. January 1st will be just another “New Day” for one of America’s finest, as he makes his dreams come true.

Why wait until January 1st to start living life to the fullest and making changes? Inspiring examples of people who make the most of every day are all around us. Find them. Learn from their example. Make a “New Day’s Resolution” every day!

Live WELL!

Michael

U.S. Smoking Rate On The Rise - What Are People Smoking?

2009-11-16T11:17:00.000-06:00

If I could save 443,000 American lives every year, and handout $2,000 annually to 46 million people for the rest of their lives - while increasing their life expectancy by 10 years, I imagine that I would be considered a hero in most places. Not in West Virginia though, where the highest smoking rate in the country stands at 26.6%. In a recent article in The Wall Street Journal, by Betsy McKay, “Downward Trend in Smoking Rate Stalls”, (http://online.wsj.com/article/SB125804680667345609.html) new survey data from the Centers for Disease Control and Prevention (CDC) reveals that the percentage of U.S. smokers increased in 2008 from 19.8% to 20.6%.

There are 46 million smokers in the U.S. 443,000 of them die every year from smoking related diseases or conditions. A pack-per-day smoker, spending $5.50 per pack, will spend $2,000 every year on cigarettes that promise to shorten their lives by 10 years. Smoking is an addiction, and is often more powerful than a person’s desire to quit. However, serious efforts to reduce smoking, e.g. anti-smoking ad campaigns, smoking bans, and increased taxes, have proven to be effective in reducing tobacco use. Sadly, only 3% of the $203.5 billion that has been awarded since 2000, from the 1998 Master Settlement Agreement with tobacco companies and tobacco taxes, has been directed toward tobacco prevention and cessation programs.

Last week I had the pleasure of meeting Carol Southard, RN, MSN, a Tobacco Treatment Specialist, who leads the effort in Chicago to teach people how to quit smoking and stay quit. Carol offers her services through her own company, QuitOnce Smoking Cessation Program, as well as through programs at Northwestern Memorial Hospital and other Chicago area hospitals. Carol has been teaching people “how” to quit smoking, even if they do not want to, for over 25 years. Her success rate, after 12 months, is between 46-53% - 4 times higher than the national average!

Despite Carol’s success, and being Chicago’s leading provider of such a service, she finds it difficult to fill her classes. Despite cigarette smoking being one of the leading causes of cancer, cardiovascular disease, and stroke, many insurance companies will not reimburse individuals for smoking cessation services. Moreover, the number of employers willing to offer this service to their employees has shrunk 50% amidst challenging economic conditions. Carol’s data makes a strong argument for any organization to consider helping its workforce overcome tobacco addiction.

• The risk of lost workdays is between 50-77% higher for smokers than non-smokers

• Injuries among smokers are twice as high as among non-smokers

• Lost productivity due to smoking costs employers over $2,000 per smoking employee

• Excess medical expenses due to smoking cost employers over $2,000 per smoking employee

A small investment in the well-being of employees – increasing their health, happiness, and productivity - offers a huge return on investment to the employer. People living healthier and longer lives, while saving money and contributing to businesses that become more productive and profitable, sounds like a Win-Win to me!

Live WELL!

Michael

We Are Family

2009-11-05T19:37:00.000-06:00

WELL Street is proud to welcome a new contributing author to our blog. Danielle Jerschefske, a professional reporter from Milwaukee, will be offering our followers her entertaining wellness insights. Enjoy this initial blog from Danielle.

Live WELL!
Michael

Did you know that who you spend time with can affect your waistline? According to a study by the New England Journal of Medicine, obesity can be “contagious.”

Percentage Increase in Your Risk of Obesity if You Have an Obese...

...Sister: 27%
...Wife/Husband: 37%
...Brother: 44%
...Best Friend: 100%
...Group of (Same Sex) Friends: 171%

The authors of the study report that “[Americans] base our idea of an appropriate body size on people we trust.”

How can you buck this trend? Try spending time doing physical activity together – take the dog for a walk, play a game of volleyball, or go dancing. Your trusted family member or friend can also be a valuable support system if you both agree to stay fit together!

Danielle

KNOWING WHAT IS GOOD FOR YOU does not equal DOING WHAT IS GOOD FOR YOU

2009-10-30T14:28:00.000-05:00

Today’s Chicago Tribune (10/30/09) features a story on the front page titled, “We Know How To Be Healthy, So Why Don’t We Do It?” (www.chicagotribune.com/health/preventivemedicine/chi-why-we-balk-30-oct30,0,4730355.story). Tribune reporter, Deborah L. Shelton, shares that the experts suggest, “to ensure good health, we need to learn the science of behavior change”. It certainly piqued my interest, as WELL Street seeks to be a leader in providing “lasting behavior change” for the benefit of individuals and businesses alike.

Shelton says that “we inhabit Fred Flinstone bodies in a George Jetson world”, suggesting that our evolutionary disposition to store energy for future hunting and scavenging is working – we just aren’t hunting and scavenging anymore! Life is too easy! The result is a nationwide epidemic of obesity. To address this, experts say we need to get one body part shaped up above all others. We’re not talking abs, hips, or butt. No, we’re talking about the “brain” – changing the way you think.

Dr. James Prochaska, director of the Cancer Prevention Research Center at the University of Rhode Island, and co-author of the book “Changing for Good,” has identified the following six stages that people go through to make behavior changes last:

1. Pre-contemplation - deny or fail to recognize the problem

2. Contemplation - acknowledge the problem, but not ready to change it

3. Preparation - getting ready to change

4. Action - changing behavior

5. Maintenance - not falling off the wagon

6. Termination - the behavior has been tamed and is no longer a threat

Dr. Prochaska states that people who skip directly to the “Action” stage typically return to their bad habit. It is more effective to advance one stage at a time, suggesting that lasting behavior change is a process rather than a decision or immediate action.

Personal experience in developing WELL Street has demonstrated to me how true Dr. Prochaska’s approach is. There is no big revelation in his findings. Unfortunately, the majority of us do not ever get past stage 3 – getting ready to change. We acknowledge that we have a problem, and have the best of intentions to start changing it . . . but it’s such an inconvenience! I’ll start “tomorrow”, “next week”, “next month”, “January 1st” , becomes the mantra that we create. It’s a calming lie that makes us content for another day.

Lasting behavior change is not easy. Once you recognize the need to change a behavior, you must take action. Making others aware of your desire to change, and seeking their emotional support, is an action that can make change easier –disappointing ourselves is often easier than disappointing others. Utilizing resources that specialize in changing your particular behavior will make your individual effort much easier. Becoming more knowledgeable of the future consequences of your behavior, and developing a passion for improving your overall well-being, one-day-at-a-time, will also encourage lasting behavior change.

Don’t wait, start changing TODAY. My collection of quotes on different subjects helps to inspire needed change in myself. I suggest that you start your own collection. Keep it handy and refer to it often. It will help you make and maintain the behavior changes that you desire.

Live WELL!

Michael

WELL Street’s Top 10 "Lasting Behavior Change" Quotes

1. "To begin, begin." - Peter Nivio Zarlenga.

2. "Never let the fear of striking out get in your way." - George Herman "Babe" Ruth

3. "Do not wait to strike till the iron is hot; but make it hot by striking." - William B. Sprague.

4. "Heaven never helps the man who will not act." - Sophocles.

5. "The future depends on what we do in the present." - Mahatma Gandhi.

6. "We are what we repeatedly do. Excellence, therefore, is not an act but a habit."-Aristotle.

7. You cannot plough a field by turning it over in your mind - Author Unknown.

8. "Action always generates inspiration. Inspiration seldom generates action. -Frank Tibolt

9. "Things which matter most must never be at the mercy of things which matter least."-Stephen Covey.

10. "Our greatest glory is not in never falling but in rising every time we fall." -Confucius.

Honorable Mention

• "The greatest of all mistakes is to do nothing because you can only do a little. Do what you can." - Sydney Smith.

• "The finest eloquence is that which gets things done; the worst is that which delays them." - David Lloyd George.

• "Action expresses priorities." - Mohandas Ghandi.

• "Every day do something that will inch you closer to a better tomorrow." - Doug Firebaugh

• "I couldn't wait for success, so I went ahead without it." - Jonathan Winters.

• "Change your thoughts, and you change your world." - Norman Vincent Peale.

• "First say to yourself what you would be; and then do what you have to do." - Epictetus.

A Marathon or Master's Degree - Whatever the Mind of Man Can Conceive and Believe, It Can Achieve!

2009-10-11T20:03:00.000-05:00

I woke up this morning, with temperatures in the low 30’s along Chicago’s lakefront, and walked a few blocks down Division Street to cheer on 45,000 inspired people who were participating in the Chicago Marathon. Today marked the 10-year anniversary of my first and only marathon. It made a lasting impact on me, and watching again today made me appreciate, all over again, what I learned 10 years ago.

I saw athletes in wheel chairs, some running with one artificial leg, others running with two artificial legs, a number of world-class runners, and people of all ages, shapes, sizes, and ability. Kenya’s 22-year-old Olympic marathon champion, Samuel Wanjiru, set a course record with a winning time of 2:05:41 – one second faster than the previous record. That one second added $100,000 to his $75,000 first place prize! A Russian woman, Liliya Shobukhova, running only her second marathon, won the women’s competition with a time of 2:25:56.

While the world’s elite runners inspired awe, the mass of everyday humanity made the greatest impression. The leaders competed with a few select others, while tens of thousands competed only with themselves. The difficulty of the challenge was evident in 45,000 faces. Whether it was to realize a new personal best time, or simply to finish, it was a serious personal challenge that was the culmination of many months of training.

The single marathon that I completed 10 years ago taught me about the importance of setting a worthwhile goal and working hard to achieve it. That lesson continues to benefit me. I understand much better how to train, how to eat properly and manage my weight, and how to respond to my body’s aches and pains. At the same time, I have higher expectations of what I can do and accomplish. 10 years after achieving my first marathon, I continue to reap these benefits.

Life changing goals do not have to be physical activities. They can be focused on anything that a person values and wants to achieve – reminding me of a favorite quote from Napoleon Hill, “Whatever the mind of man can conceive and believe, it can achieve.” I remember the joy my Mom experienced when she finally obtained her Bachelor’s Degree in her mid-30’s after going to school at night and on weekends for years – all while working and raising four kids. Once she got it, she continued studying and obtained a Master’s Degree and post-graduate studies on top of that.

Pick a life changing goal that is meaningful to you. Understand what you need to do, and then direct your thoughts and actions toward accomplishing it. Aristotle shared the secret to goal achievement when he said, “We are what we repeatedly do. Excellence, therefore, is not an act but a habit." When your goal-directed actions become habits, you become empowered to achieve.

Live WELL!

Michael

Switch from TV to Social Networking - It Is Better For You!

2009-10-06T11:18:00.003-05:00

          Forget TV! Get a life - get online! Social networking - a cure for the indolent TV head! Who would have thunk it? Sharon Jayson did. In a recent USA Today article, "Flocking behavior lands on social networking sites", (http://www.usatoday.com/tech/news/2009-09-27-social-networking_N.htm) Jayson provides an excellent summary of the pros and cons of social networking. While it is too early to measure the long-term consequences of online socializing, the article cites research that suggests that online relationships are good for you.

          Harvard sociologist, Nicholas Christakis, and U.C.-San Diego's James Fowler, in their new book Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives compares human behavior to flocks of birds or schools of fish, explaining that so much of what we do and think is influenced by others. The authors suggest that the world is governed by "three degrees of influence" - your friend's, friend's friend is indirectly influencing your actions and emotions. If a friend of mine shares something exciting with me, I act on it or tell others about it, and they do likewise, it is easy to understand how influence spreads. Social networking permits exponential growth of this influence.

          Barry Wellman, a University of Toronto sociologist, has been studying social networks since the 1960's and now includes online communities in his research. He believes that online networking has made people "more" social, not less so. People are not watching TV; they are online interacting on social networking sites. Research by Robert Kraut at Carnegie Mellon University has shown that people who communicate online with people that they know (versus those who use the internet to meet new people) actually reduce depression. Wellman argues that online social networking is not replacing everyday personal social networks, rather, he says, "We have more means of being in touch, and we seem to be using all of them”.
          Critics certainly exist that challenge the purported benefits of social networking. The opening of the first treatment center for "internet addiction" in Washington State suggests that there could be serious consequences. An obvious online danger is exposing oneself to relationships and past experiences that can be harmful. Social networking is in its infancy. It provides an amazing ability to connect with people - connections that can be good or bad. I choose to use it for good and take advantage of its incredible capability to increase relationships and opportunities. I hope that you do too!
Live WELL!
Michael
The Nielsen Company's blog provides interesting data on the most popular social media websites. The Top 10 sites are listed below.
(http://blog.nielsen.com/nielsenwire/online_mobile/social-media-stats-myspace-music-growing-twitters-big-move/)

"Among the top 10 social media sites, Twitter.com was again the fastest growing, increasing 1,928 percent year-over-year, from 1 million unique visitors in June 2008 to 21 million unique visitors in June 2009–making Twitter the fourth most visited member communities site in June. Facebook continued to lead as the No. 1 U.S. social networking site for the sixth month in a row, with 87.3 million unique visitors in June 2009."

Obama Arms - Visible Health Reform!

2009-09-15T10:29:00.001-05:00

The October issue of Consumer Reports on Health just arrived. Editor, Ronni Sandroff, in her “Editor’s note” column - “To foil aging, get strong”, describes how she recently took up strength training to look better in a sleeveless dress that she will wear to her daughter’s upcoming wedding. “I want my biceps to look at least a little like Michelle Obama’s” demonstrates how the First Lady’s example is influencing so many people in a very positive way. Unlike so many who like to tell us what we should or should not do to improve the quality of our health, Michelle Obama is leading reform by walking the walk and being a visible example to all of us!

A quick Google Search found numerous articles that explain how you too can have “Obama Arms”. Find links to some of those articles below.

The message that Michelle Obama is sending out is that strength training is for everyone. The practical benefits of increased strength are not hard to recognize or appreciate. Your physical appearance improves as you lose fat, and lean muscles create a shapelier figure. At the same time, carrying groceries, climbing stairs, doing work around the house and yard and simply walking any distance becomes significantly easier. Improved balance, mood, endurance, and aerobic capacity, as well as a decrease in arthritis pain, are further benefits that Sandroff mentions.

It is very encouraging to see so many women who recognize the benefits of strength training. Please Ladies, do not be fearful of developing big, unattractive, muscles. It cannot happen naturally. Rather, check out the First Lady and see what could result!

Live WELL!

Michael
WELL Street Founder

From boston.com:
“Trainer Spills Secrets of Michelle Obama’s Arms”
http://www.boston.com/news/nation/washington/articles/2009/09/07/trainer_spills_secrets_of_michelle_obamas_arms/

From cnn.com:
“How to Get Michelle Obama’s Toned Arms”
http://www.cnn.com/2009/HEALTH/02/26/toning.obama.arms/index.html

From fitnessmagazine.com:
“How to Get Michelle Obama's Arms: The Workout Plan”
http://www.fitnessmagazine.com/workout/arms/exercises/how-to-get-michelle-obamas-arms-the-workout-plan/

From huffingtonpost.com:
“Michelle Obama’s Arms Inspire at Presidential Address”
http://www.huffingtonpost.com/2009/02/24/michelle-obamas-arms-insp_n_169702.html

An Unforgettable Memory Tool

2009-09-06T08:11:00.005-05:00

The October issue of Prevention features an article on improving your mental motor skills and memory. Danielle Kosecki’s article, “Play Up Your Brain Power”, describes a 4-week program, the “Brainpower Game Plan” that helps you “think quickly, clearly, and creatively”. It combines mental drills, specific foods, and workouts. Prevention conducted its own test of the program and found that participants improved their cognitive skills from 28% to 78% over 4 weeks. The author supports the effectiveness of the program with the following data:

• A New England Journal of Medicine study found that the likelihood of developing dementia can be reduced by 63% by regularly engaging in mentally stimulating activities

• A University of Michigan study found that memory can be drastically improved in adults who play a mentally challenging game every day for several weeks.

• A 2006 study showed that people who ate the most fish and had the highest levels of the omega-3 fatty acid DHA in their blood cut the risk of dementia by 47%.

• A Harvard study showed that women who ate the most colorful fruits and vegetables – from the 5 color groups: red, orange/yellow, white, blue/purple, and green – lowered their brain age by 1 to 2 years. Moderate amounts of foods rich in the antioxidant vitamin E – avocados, olive oil, nuts, and sunflower seeds – can reduce the risk of Alzheimer’s disease by 67%.

• Harvard’s School of Public Health claims that 30 minutes of moderate-intensity exercise, 3 times per week, can improve memory and attention span by up to 20%. Novelty in your workout routine helps avoid mental and physical plateaus.

• Complex movements that require thinking and focus, like yoga and dance routines, lead to an improvement in short-term memory. The learning of new moves stimulates neurons to grow and establish new connections, which improves thinking and memory.

• A 2008 study, of adults over 50, demonstrated that staying connected with others can double memory power.

Find out more about the “Brainpower Game Plan” and test your own brainpower at: prevention.com/braingames.

Live WELL!

Michael

Be "Gym Friendly"

2009-09-04T16:44:00.002-05:00

In the late 70’s, I joined my first gym. It was in Sarasota, Florida and it was simply called, “The Gym”. It was the epicenter of Florida bodybuilding. Statues of “David” stood atop the “males only” building and warned of the dangerous levels of testosterone inside. As a skinny 20 year old, it was intimidating working out alongside world-class body builders. However, the camaraderie that existed in that sub-culture of muscle bound hunks nurtured friendships and motivated every member to persist in their training.

Thirty years later, I no longer train with body builders, but I continue to belong to fitness centers that are a source of friendship and inspiration. Five years ago, I moved into a new community. The first thing I did was join the local fitness center. Many of the friendships that I enjoy today first started at that fitness center. I know of no scientific studies that support this, but I believe that when you shed your clothing, work up a sweat, and endure physical stress and strain in front of others, you reveal yourself in a very open and honest way. This makes it easy to relate and communicate with fellow gym mates who share a very important value with you – maintaining a fit and healthy lifestyle. You share something in common that is very personal and important, and makes for engaging conversation.

I make it a point to meet someone new each time I go to the gym. Simple words of recognition, admiration, or encouragement are warmly received 99.9% of the time. The 70-year-old woman who lifts weights next to me is just as inspiring to me now as the reigning Mr. Florida was 30 years ago. When I tell her that she is a source of motivation for me, I make a new friend for life. The 14 year old who does not know how to use the equipment, or has bad form, is very appreciative when I tell them how much I admire their discipline and hard work. When I offer to show them something new they are receptive, and they’ll remember it 30 years later – just like me!

The only downside of being “gym friendly” is that you have to allow for more workout time – you’ll have too many friends that want to say “hello”. However, the wonderful feeling of walking into a place where you are greeted by people who are truly happy to see you makes it all worth it. Your presence and commitment to live a healthy lifestyle strengthens their commitment.

New friends add joy and happiness to our lives – just as important for our well-being as our physical workouts! Quality friendships are available in abundance at your local fitness center! Reach out and make a difference in your life and the lives of others.

Live WELL!

Michael

Health + Energy + Happiness = VITALITY

2009-08-29T12:12:00.004-05:00

WELL Street’s formula for achieving a vitality-filled life is simple: Health + Energy + Happiness = Vitality. None of us can realize our potential without all three of these conditions present in our lives. Think about it. When you are lacking in anyone of these things, do you feel fully alive and able to perform at your best? Our daily quest is to maximize our health, energy, and happiness. We do this by living in the present and making choices today that will contribute to a better tomorrow.

Consumer Reports publishes a monthly newsletter called “on Health”. It covers a wide variety of topical health-related issues. The May 2009 issue featured a cover story titled, “How to Boost Your Energy”. The article challenges the use of caffeine-laced energy drinks to provide short-lived, and sometimes questionable, benefits. It also suggests that are harried, over-stimulated, lifestyle tends to drain our energy level - a natural result of which is an inadequate amount of sleep. According to a 2008 national survey, almost half the population suffers from a lack of proper sleep. Think about the difference we would see in our families, workplaces, schools, etc. if everyone enjoyed a great night’s sleep every night!

Here are some suggestions for boosting your energy level:

• Get the proper amount of sleep that you need every night.

• Plan and prioritize each day the night before to reduce anxiety.

• Get up at the same time each day, even on weekends.

• Increase physical activity in the afternoon, i.e. take walks, stretch, exercise.

• Get outdoors during the day and increase your exposure to bright indoor light.

• Avoid alcohol, caffeine, excessive food or fluid intake, exercise, and nicotine in the evening.

• Only use the bedroom only for what it is designed for!

• Listen to soothing background sounds, i.e. birds, water, wind, and soft music to help you sleep.

• Take a 15 to 20 minute nap during the day.

• Monitor how medications affect your energy level.

• Avoid foods with high sugar and caffeine content that provide a spike and then a crash in energy
level.

• Eat a healthy breakfast.

• Eat healthy snacks during the day.

• Physical activity elevates energy level and mood – stay active during the day.

• Consult your physician if fatigue and a lack of energy persist. It can often be a sign of a health issue that needs medical attention.

Live With Energy!

Michael

Metabolic Conditioning - The Most Effective Fat Fighter

2009-08-24T17:14:00.002-05:00

OnFitness Magazine is one of my favorite publications. Their mission statement says that the magazine “is produced for men, women, and personal trainers who are passionate about fitness and health. We address cutting edge topics and trends important to today’s fitness lifestyle . . . it is about fitness and achievement, both physically and mentally.” The current September/October issue features an article on “Metabolic Conditioning – How it Burns the Maximum Amount of Fat During and After a Workout” by Jade and Keoni Teta. Numerous research studies support the authors’ claim that metabolic conditioning is the best fat-fighting-fitness exercise that you can do, and it is for everybody!

I knew nothing of metabolic conditioning before reading the article. Having read it, I want to try it, and benefit from its impressive fat fighting results. The authors state, “Unlike other exercise protocols that focus exclusively on developing power, muscular endurance, aerobic capacity or bigger muscles, metabolic conditioning is focused on burning fat above all else.” Metabolic conditioning is not aerobic exercise, interval, or resistance training. Rather, it is a unique exercise system that applies the latest research to burn the most fat possible. The approach is to “reproduce the nature of sport by combining resistance training, interval exercise, old-school calisthenics, bodyweight exercises, plyometrics, and explosive Olympic style movements in one integrated workout”. It is fast-paced exercise that involves multiple muscle groups and short rest periods

So, how do you do a metabolic workout? Keep these four goals in mind: breathless, burning, heavy, and heat – 2 B’s and 2 H’s. If you achieve these four goals in a workout, you are doing metabolic conditioning.

1. Breathless – can be achieved through short sprints on the treadmill between weight training sets, or 10 squat thrusts while carrying dumbbells.

2. Burning – create a burning feeling in the muscles through continuous repetitions with light weights or doing pushups until your muscles scream for you to stop.

3. Heavy – force the body to strain under heavy resistance at times – an example would be to go from 15 explosive squat jumps to 10 reps at your maximum weight on the leg press machine.

4. Heat – this means sweat!

There is one cardinal rule in metabolic conditioning. You must rest! It is an essential part of the workout, and it is what distinguishes it from a traditional aerobic workout that allows you to pace yourself. “The more you rest, the harder you will push, and the harder you push the more you will have to rest.” Rest can be taken anywhere in the workout that it is needed. Once rested, go back to the workout at full speed!

A previous WELL Street blog addressed the recent TIME Magazine cover story on the myth that exercise is an effective means for weight management. The article emphasized the far greater impact that diet has over exercise in controlling weight. The OnFitness article supports the same conclusion. In 1997, the International Journal of Sports Nutrition (Vol. 21) reported on the effect of aerobic exercise on weight loss. Researchers had looked at hundreds of studies, over a 25 year period, and concluded that aerobic exercise provided a 2 lb. weight loss advantage over diet alone. Bountiful research supports the fact that metabolic conditioning dramatically reduces body fat. Read more on the subject. Talk to a personal trainer about it. And, check out OnFitness Magazine for excellent information on improving your overall well-being.

Live Long & Strong!

Michael

How To Make A Delicious And Healthy Smoothie

2009-08-20T09:47:00.003-05:00

September’s issue of Men’s Fitness describes how to make a smoothie “worthy of the pros” in an article called, “Smooth-It-Yourself” by Brandon Guarneri. The article attracted my attention because I am a smoothie aficionado. The article shares secrets to smoothie success. Here they are:

1.) A 16 oz. smoothie should have a ratio of 8 to 10 oz. of milk or juice to 1 to 1 ½ cups of fruit.

2.) Use frozen fruit instead of ice to thicken the smoothie.

3.) To make a thick smoothie add a banana, yogurt, granola, or wheat germ.

4.) Flavored soy or rice milk, as well as peanut butter and honey, add flavor, while liquid omega-3 fatty acids or green tea powder boost the nutritional value.

Wikipedia defines a smoothie as, “a blended, chilled, sometimes sweet beverage made from fresh fruit or vegetables.” The smoothie that I create after my morning workout contains five servings of fruits (see The Diet Channel information below on 5-A-Day For Better Health) and provides a low calorie, high energy, start to the day. A “serving” is a confusing term and the size of a serving varies with different types of food. For example a ½ of a banana, 15 large grapes, 5 celery sticks, and a medium size apple are all considered a single “serving”. As a general rule of thumb, think of a quantity as large as your fist as constituting a serving size.

Here is my recipe for the ultimate WELL Street Smoothie - the nutritional information is based on an 4 oz. (1/2 cup) serving of each fruit. Note that this makes a 20 oz. smoothie. Simply adjust the amount of ingredients to meet your needs.

1.) ½ Banana: 100 calories. 26 grams of carbs. 1 gram of protein. Less than 1 gram of fat.

2.) Frozen Blueberries: 35 calories. 9 grams of carbs. Less than 1 gram of protein. 0 grams of fat.

3.) Frozen Strawberries: 20 calories. 5 grams of carbs. Less than 1 gram of protein. 0 grams of fat.

4.) Frozen Peaches: 34 calories. 9 grams of carbs. Less than 1 gram of protein. 0 grams of fat.

5.) Diet Cranberry Juice: 3 calories. 1 gram of carbs. 0 grams of protein. 0 grams of fat.

6.) Whey Protein (1 scoop): 110 calories. 1 gram of carbs. 23 grams of protein. 1.5 grams of fat.

Totals: 302 calories. 51 grams of carbs. 26 grams of protein. 2 grams of fat.

Considerations:

• Invest in a commercial blender. Defrost frozen fruit slightly in microwave before blending. This will save your blender motor.

• If you use fresh fruit, reduce the amount of juice and add ice to thicken the smoothie. • Add the protein to the juice, to dissolve it, before you add the fruits.

• Substitute other frozen fruits to satisfy your taste.

Live WELL!

Michael

From: The Diet Channel - Eat more healthily by eating more fruits and vegetables

One of the easiest, and tastiest, ways to eat more healthfully is to increase your consumption of fruits and vegetables. Fruits and vegetables are low fat, low calorie, high fiber, and high in vitamins, minerals, antioxidants, and other nutrients. Studies have shown that people who consume 5 or more servings of fruits and vegetables a day have lower rates of cancer, heart disease, obesity, diabetes, stroke, high blood pressure, osteoporosis and many other conditions. For example, a review of more than 200 epidemiological studies recently found people who consumed about 5 servings of fruits and vegetables daily were at approximately half the risk of developing cancer of the digestive or respiratory tracts as those who consumed fewer than 2 servings a day. (http://www.thedietchannel.com/5-a-Day-for-Better-Health.htm)

When Time Is Short, You Savor It.

2009-08-16T21:53:00.003-05:00

A recent Psychology Today article, “The End Is Near – When Time is Short, You Savor It”, by Matthew Hutson shares the results of a University of Virginia study conducted by researcher Jaime Kurtz. The study demonstrated that when students were reminded that in “only” six weeks “all good things must come to an end” – in this case, graduation – they became more engaged and expressed increased happiness over students who were simply told that they had six weeks until graduation.

The question was asked, “So how does pondering the unrelenting passage of time help you live in the moment?” The researcher, Kurtz, answered “…when you come back into the present, you come back with an enhanced sense of appreciation.”

I am reminded of the life of 6th century spiritual leader, Gregory the Great, who kept a drawing of himself, in death, above his bed, to remind himself of how transitory life is. It is a good example to all of us. Life is short. Remind yourself of that at the start of each day, and watch your sense of appreciation and purpose grow.

Be WELL!

Michael

Top 10 "Cool Down" Songs

2009-08-12T19:25:00.003-05:00

We are approaching the ½ way mark for the month. How many aerobic miles have you logged? Are you on pace to achieve 31 miles this month? If you are a little behind, make it up slowly. If you are ahead, keep it up! A-Mile-Per-Day, everyday!

The WELL Street Top 10 song choices were a big hit. iTunes might not be ready to become a sponsor, but I know that some serious downloading of music has been going on! WELL Street’s Top 10 Workout Songs and the Ladies’ Choice Top 10 Workout Songs have prompted a number of you to ask for the “Top 10 ‘Cool Down’ Songs” – music to help you ease back into a resting heart rate after exercising. In alphabetical order by artist, here they are - guaranteed to make you breathe easy and smile at the same time:

1. "Friends in Low Places" by Garth Brooks
2. "Margaritaville" by Jimmy Buffett
3. "Walkin’ After Midnight" by Patsy Cline
4. "Second Guessing" by Jonny Lang
5. "Don’t Worry, Be Happy" by Bobby McFerrin
6. "Every Breath You Take" by The Police
7. "Something To Talk About" by Bonnie Raitt
8. "Some Beach" by Blake Shelton
9. "The Way You Do The Things You Do" by The Temptations
10. "Meet Virginia" by Train

Live WELL!
Michael

Don't Sweat the TIME Magazine Cover Story: "The Myth About Exercise"

2009-08-10T21:06:00.004-05:00

I was predisposed to not like whatever John Cloud was going to say in his TIME Magazine cover story of August 17th entitled, “The Myth About Exercise – Of course it’s good for you, but it won’t make you lose weight. Why it’s what you eat that really counts.” * I did not think it was “healthy” for a popular magazine to diss the benefits of exercise on its front cover. However, after reading the article, I had to recognize the validity of Cloud's argument – without appreciating the way it was presented. The article’s example of a blueberry muffin containing 360 calories did drive home the point that four vigorous miles of walking would be required of me to burn off that many calories!

The TIME story reminded me of a personal experience in 1976 at the U.S. Military Academy. It was the first year that women were permitted to attend West Point. Physically fit 18-year-old women arrived for “Beast Barracks” – the initial summer of arduous military and physical training - and were expected to do everything the men did, including eating three high calorie meals every day. Half way through the summer, it became obvious that many women were gaining a significant amount of weight. Despite long days of strenuous activity, the women could not burn off more calories than they were taking in. Academy officials responded with changes that allowed the women to consume less food, and body weights returned to normal.

The TIME article says that, “Whether because exercise makes us hungry or because we want to reward ourselves, many people eat more (and eat worse) after going to the gym”. The author also reports that 45 million Americans now belong to a health club. This suggests that one out of five of us, 18 years old and older, belong to a health club – do you find that as hard to believe as I do? If we accept it as true, and that working out increases appetite and can lead to bad eating habits, than working out certainly can be contributing to the one out of three adult Americans who are obese. The article does acknowledge the health benefits of exercise – “enhancing heart health and helping prevent disease” among other things - but suggests that using exercise to manage your weight may be counterproductive. Frequent, low-level, physical activity throughout the day - that does not prompt undisciplined eating - is recommended as a better weight management approach over intense workouts followed by inactivity.

WELL Street will soon be introducing its unique approach to improving overall well-being (the state of being happy, healthy, and productive). WELL Street does not promote any particular program or method. Rather, it uses a science-based approach that measures, and then provides resources, to improve all areas of well-being. These areas of well-being are what matter most to people. They include reaching your potential, emotional well-being, physical health, capacity for change, well-being at work, and health risk. We look forward to launching in a few days. We hope that you will visit us!

Live WELL!

Michael

*Link to Time Magazine story:
(http://www.time.com/time/health/article/0,8599,1914857,00.html)

Health Information
• One pound of muscle burns approximately six calories per day in a resting body.
• One pound of fat burns approximately two calories per day in a resting body.
• The human body weight is about 40% muscle.
• A 200 lb. man burns approximately 480 calories from muscle per day in a resting body.
• The average adult male’s body fat ranges from 15 to 18%.
• The average adult female’s body fat ranges from 22 to 25%.

Be More Productive - Today!

2009-08-05T15:28:00.007-05:00

Productive people live life abundantly and efficiently. I am betting that the majority of us could benefit from improvement in this area. If you are like me - not satisfied until something is just “perfect” – you understand how difficult being productive can be! Living a healthy lifestyle requires us to be productive. We must overcome our natural inertia and take action. Frank Tibolt* said, "Action always generates inspiration. Inspiration seldom generates action.” So, quit waiting for inspiration, and start generating perspiration – today!

To help you be more productive, I am recommending a simple tool that my wife and I have used for many years. It is the Timex Ironman Watch.** It can be purchased for less than $50. If you use it to lead a more active lifestyle, it will be the most “productive” $50 that you will ever spend. It will help you overcome procrastination and encourage you to get things done. While its plastic and rubber components may appear less-than-stylish, it does make a statement about what your values are – living long and strong!

Okay, so how does the Ironman make you more productive? The stopwatch feature measures time for any activity that you engage in, and provides dated training logs that show your best, average, and total times. The timer feature allows you to count down any selected time period. I use the timer feature to do "PT". In the Army this means physical training. On WELL Street it means "productivity training". Productivity training simply breaks down “To Do’s” into small actions. These small actions are assigned a time segment. I prefer 15 or 20 minutes – it could be an hour for some tasks. I set my watch timer and I go to work. When the alarm goes off, I move to the next timed task.

PT will not only encourage you to tackle large projects, it will provide daily motivation to attack that To Do List, as you watch tasks get smaller and finally disappear off the list. PT can be applied to all sorts of things. Spend 15 minutes at a time organizing paperwork, cleaning the house, exercising, or reading a favorite book and you will be amazed at how much progress you will make in a very short time. Start small. Do your first PT today with something that you have been putting off. Devote 15 minutes - no more - and stop. Tomorrow, do it again for 15 more minutes. I promise, you will have a different attitude about it, and be well on your way to being more productive - and shrinking that To Do List!

Live WELL!

Mike

* From WikiAnswers.com: "Frank Tibolt (1897-1989) was a writer, motivator, and success trainer. His most famous
work is "A Touch of Greatness" which many in the self-help industry consider as one of the most inspiring and
potent self-help books of all time."

** Ironman features include:
• large digital face that gives the time, day of the week, and date
• watch face that will illuminate in the dark
• stopwatch that provides detailed data from training logs
• timer that counts down time and sounds an alarm when time expires
• alarm clock
• interval timers
Website: http://www.timexironman.com/Page1391.aspx

New Wonder Fruit - Acai (AH-sigh-EE) Berry

2009-08-02T16:43:00.004-05:00

I have recently become aware of a new wonder fruit called acai (pronounced "AH-sigh-EE"). After morning workouts I sometimes enjoy a "Acai Machine" 100% juice smoothie made by the Naked Juice Company.

Dr. Oz has promoted it's health benefits on Oprah, saying that, "It has twice the antioxidant content as a blueberry, so it's a wonderful alternative. Look at the food label and make sure they don't have too many carbohydrates in there. It's available in all major stores now. It's just sort of breaking through." (read more at: http://www.oprah.com/slideshow/oprahshow/slideshow1_ss_oz_20080205/3)

According to WebMD the Acai Palm grows in the swamps and floodplains of South and Central America. The Acai berry is a small, round, purple berry that looks like a grape. Acai's popularity is increasing as its nutritional value is becoming better known. Reports that acai assists in weight loss, cholesterol lowering, and is rich in antioxidants are boosting sales. (read more at:
http://www.acai-berry-burn.com/2/summer/)

Acai is appearing in more and more products. I am currently enjoying a loaf of whole grain acai bread. Look for it the next time you go to the store. You will be surprised at how many different items contain this fruit. But, do your homework. Learn what you are eating, and understand the nutritional value of it.

Be WELL!
Michael

A Mile Per Day - Only A Day Away!

2009-07-30T21:33:00.005-05:00

Thank you to everyone who responded enthusiastically to the invitation to join "A-Mile-Per-Day". WELL Street is promoting A-Mile-Per-Day to encourage lasting behavior change, one person at a time - one day at a time. Choose whatever heart pumping activity appeals to you, and complete the equivalent of one aerobic mile each day. Our previous blog broke down the minutes required to complete an aerobic mile in various activities. Choose your pace: easy, moderate or vigorous - it's completely subjective. Encourage family, friends, neighbors, and co-workers to join in. Everyone can participate. Everyone can benefit.

WELL Street's "Ladies Choice" Top 10 Workout Songs are offered just before "A Mile Per Day" kicks off. If these tunes are not on your iPod, you might want to consider adding them to enjoy a more inspired workout!

In alphabetical order by artist:

1. "Ain't No Other Man" by Christina Aguilera
2. "Family Affair" by Mary J. Blige
3. "Respect" by Aretha Franklin
4. "It's Raining Men" by Generation Disco
5. "Celebration" by Kool and the Gang
6. "Get the Party Started" by Pink
7. "Black Magic Woman" by Santana
8. "Satisfaction" by The Rolling Stones
9. "Hips Don't Lie" by Shakira
10. "Play That Funky Music" by Wild Cherry

The next music selection will be the "Cool Down Top 10" - songs that slow the heart and lift the spirit. Let me know your picks ...

Live WELL!
Mike

Obesity Cure! A Mile Per Day

2009-07-28T10:05:00.006-05:00

WELL Street seeks to improve the well-being of as many people as possible. We define “well-being” as “the state of being happy, healthy, and productive”. A major obstacle for many people to improve their overall well-being is obesity. On the treadmill this morning, I listened to the latest alarming report on obesity in America. 34% of adults and 20% of children are obese. 10% of all health dollars spent in this country are obesity related. Health care spending on obesity has doubled over the past 10 years. Obese people spend, on average, $1,400 more per year for medical care. What can be done to reverse this serious health issue? We all know the answer EAT LESS and EXERCISE MORE! On August 1st, WELL Street is launching the “A Mile Per Day” program. We will raise awareness for the need to exercise every day, and start to create lasting behavior change in people, one person at a time - one day at a time.

Here is how it will work:

Send me an email at amileperday@gmail.com and tell me that you want to participate.

Every day select a form of aerobic exercise from the chart below. It is okay to take a day off. Set a minimum goal of 30 aerobic miles per month.

Make it even more fun and beneficial by doing it as a family or a team of friends/co-workers.

At the end of the month, please send me an email at amileperday@gmail.com and report how many aerobic miles you completed.

You will receive a Certificate of Achievement via email each month that will track your miles.

You can follow the WELL Street Blog and WELL Street on Twitter to receive information that will enlighten and inspire.

Aerobic Exercise Chart
(Minutes to = One Mile)
Easy/Moderate/Vigorous

1. Backpacking 18 /15 /12
2. Basketball 20 /16 /12
3. Cycling, Bicycle or Stationary 20 /16 /12
4. Exercise – Continuous and Moderate 30 /20 /15
5. Football, Touch 25 /20 /15
6. Gardening, Active 60 /40 /30
7. Golf, Carrying Bag or Pulling Cart 60 /45 /30
8. Hiking, Cross Country 25 /20 /15
9. Jump Roping 12 /10 / 8
10. Racquetball, Handball, or Squash 20 /15 /10
11. Rowing, Canoeing, or Kayaking 25 /20 /15
12. Running or Jogging 12 /10 / 8
13. Skating, Inline, Ice, or Roller 25/20 /15
14. Skiing, Cross Country 20/15 /10
15. Skiing, Down Hill or Water 25 /20/ 15
16. Soccer 18 /15 /12
17. Stair or Bench Stepping 18 /15 /12
18. Swimming 24 /18 /12
19. Table Tennis 60 /45 /30
20. Tennis 25 /20/15
21. Volleyball 25 /20/15
22. Walking 25 /20/15
23. Weight Training 40/30/ 20
24. Yard Work – Active 60/45/ 30

Let us turn this epidemic of fat around! Your age or physical condition does not matter (make sure you consult your physician if there is any question regarding your ability to participate!). Join the effort, and bring family members and friends with you. Walk, jog, bike, hike, skate, row, or swim down WELL Street – a mile per day! Just do it!

Be WELL!
Mike

Show-n-tell? Not at McDonalds!

2009-07-26T22:05:00.005-05:00

How would you like to be able to look at the menu board of your favorite fast food restaurant and see how many calories are in that big juicy hamburger you are craving? If you were forced to look at that SUPERSIZED calorie count of "540" in that Big Mac before you order, might you opt for something less filling? It might remind me that I would have to walk 4 miles at a brisk pace to burn up that many calories!

A recent Crain's Chicago Business article, “Calorie Counts Stir Legislative Food Fight” by David Sterrett - 3/16/09, described how the American Heart Association and the Center for Science in the Public Interest are supportive of legislation headed to Congress soon that would require restaurants to put calorie counts on menus. The restaurant industry is fighting back with a more lenient version of a bill that would require the calorie counts put somewhere nearby. A recent study by Technomic, Inc. of Chicago, found that providing calorie information on menus influences what people eat. A survey of 1,000 New Yorkers conducted by Technomic showed that calorie information affected what 82% of people ordered. 60% said it affected where they ate. McDonald’s CEO, James Skinner, opposes putting calorie counts on menus, claiming that the information is available on the company’s website, tray liners, and food packages. U.S. Representative Jan Schakowsky, D-Evanston, IL, supports calories on menus. She says, “This would be very helpful, especially for parents looking at the menu with their kids”.

Good for you Representative Schakowsky! It’s refreshing to hear about your efforts to make the world better for future generations of Americans. Calorie counts on menus help us to make informed decisions. The consequences of obesity are serious and costly. Your efforts will help people make more informed and responsible decisions. Your “show-n-tell” approach is an effective step toward reversing this dangerous obesity epidemic.

Instead of show-n-tell calorie transparency, McDonald's prefers a “don’t ask, don’t tell” approach to a serious health issue. Mr. Skinner's suggestion that we consult McDonald's website before we pull into one of his restaurants, or read the packaging on the tray liner after we purchase a Big Mac is disingenuous. Obesity poses a serious health threat. Fast food is a major contributor to the problem. Instead of attacking those who seek to correct the problem, exercise leadership and responsibility Mr. Skinner. Provide us with nutritious food that you are proud to show-n-tell on your menu board!

Music for Stayin' Alive!

2009-07-19T21:34:00.000-05:00

The Bee Gees 1977 hit, “Stayin’ Alive”, made even more famous by John Travolta’s disco dancing in “Saturday Night Fever”, has received attention for its purported health benefits. The song’s 103 beats per minute matches well with the 100 steps per minute required for a half hour of proper cardio exercise. Remember, in order to live strong and long, we need to be doing that at least 5 times per week.

In this iPod Era, listening to music while exercising is popular across generations. Walk into any fitness center and you will find the majority of people listening to their own personal music. Music distracts us from the boredom and discomfort that comes with working out, and it inspires greater effort. While I am not capable of measuring a song’s beats per minute, I do have favorite songs that get my heart pumping and in the mood for exercise. I have listed WELL Street’s “Top 10 Workout Songs for Boomers” below. They are in alphabetical order by artist. If you have inspirational favorites, please share them – I will gladly entertain changes. The next Top 10 list will feature favorite workout songs for women. Let me hear from you ladies!

WELL Street’s Top 10 Workout Songs for “Boomers”

1. “Stayin’ Alive by Bee Gees

2. “I Hear You Knocking” by Dave Edmunds

3. “Don’t Stop” by Fleetwood Mac

4. “Got To Give It Up” by Marvin Gaye

5. “Cherry Bomb” by John Mellenkamp

6. “Oh, Pretty Woman” by Roy Orbison

7. “Addicted To Love” by Robert Palmer

8. “Harlem Shuffle” by The Rolling Stones

9. “Pink Cadillac” by Bruce Springsteen

10. “Eye Of The Tiger” by Survivor