| Walk With the Doc For anyone suffering mild depression or low self- esteem, regular exercise is a first step therapy. Exercise causes the body to produce endorphins that help us feel more peaceful and happy. As a sleep aid exercise is about as good as it gets. We look better when we have regular exercise. Exercise burns calories and helps us look more toned. I call it the least appreciated beauty aid. Exercise helps us age well at every stage of life. While this may not be your top priority now, your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise (including walking) helps women (and guys!) keep their bones strong. You can get the three components of a well-balanced exercise routine ( aerobics, strength, and flexibility ) as part of a daily walk. Studies show that a brisk walk can reduce chronic pain, reduce depression and help with over 100 other health issues. What better way to begin improving your general health. Best of all, while you walk you can meet with friends, make new friends, and make your doctor proud. There is a reason why walking is often called the one best thing we can do for our health. I look forward to having you join me for a Saturday morning walk along the lakes at Jones Farm Park for a step toward better health. Nancy Neighbors, MD The Fridge Makeover Arguably the number one health hazard today is the easy availability of high calorie foods almost everywhere we go. Really, how can we avoid irresistibly tasty foods? Perhaps the problem suggests an answer. Make the most irresistible foods less available by eliminating them in the environments we can control. Usually that is our home and work place. As a first step in healthier eating begin with a fridge makeover. Another day tackle the pantry. For now, one step at a time. On your initial fridge survey, do you see sodas, bread, deserts or leftover fast food? Where are the fresh fruits and veggies? Brian Wansink, author of “Slim by Design: Mindless Eating Solutions for Everyday Life”, found people who moved fruit and veggies to the top shelf instead of keeping them in the crisper bin ate nearly three times more produce. Keeping healthier foods at eye level in the fridge helps - even for those of us who usually eat healthy. To make fruits and vegetables more appealing, cut them into thin ready to eat pieces. Begin with cut carrots and apples. Be adventurous and try seasonal varieties. Challenge yourself to buy a new fruit or veggie each week. Need more idea to kick start your fridge makeover? Read Lisa Marie Conklin’s article “How a Fridge Makeover Can Help You Eat Healthier” and for students away at school, the “10 Tips Nutrition Education Series." |