SMART BITE Canned pumpkin has more fiber and carotenoids than fresh cooked. Blend one tablespoon with ½ cup of low-fat milk, half of a banana and a dash of cinnamon for a yummy pumpkin smoothie.
-Health
50% That’s how much you can cut diabetes and heart disease risk with exercise—even if you don’t start until you’re 55. All it takes is 30 to 45 minutes of walking, three days a week.
-Prevention
GREEN TEA SLOWS CANCER A type of prostate precancer called PIN develops into cancer within one year of diagnosis 30 percent of the time. Yet of the 32 men with PIN who took 200 mg of green tea catechins (about one cup of tea) three times a day for a year, only one developed cancer, in a study by researchers at the University of Parma, Italy. Nine of 30 who took placebo capsules developed cancer. Men with PIN who decided to try green tea shouldn’t stop their medical care, researchers caution.
-University of Parma, Italy
ON-YOUR-DUFF BONE BUILDER A boat oar can be just as effective as a barbell
for preventing osteoporosis. In an Oregon State University study of 54 women in their 50s, those who rowed competitively for at least a year had up to 6 percent greater bone density in their spines and 23 percent greater back strength than active nonrowers. Researchers say the force of muscles tugging on vertebrae when you row stimulates those bones to toughen up.
-Oregon State University
16 WAYS TO STAY HEALTHY
1. Don’t smoke and avoid secondhand smoke.
2. Always wear your seat belt.
3. Never drive if you’ve been drinking.
4. Break a sweat. Aim for a total of 60 to 90 minutes of physical activity every day. Tip: You don’t need to do it all at once.
5. Go green. Eat at least five, preferably nine, servings of fruits and vegetables every day.
6. Build muscle. Strength training exercises will tone and sculpt your muscles and keep your bones strong.
7. Eat fish twice a week. It’s a great source of lean protein and heart-healthy omega-3 oils.
8. Laugh. Out loud, every day.
9. Stay flexible. Regular stretching, like gently touching your toes, keeps you limber. To avoid injury, never bounce when stretching.
10. Get out the garden tools. Planting, weeding, raking and watering benefit body and soul.
11. Choose whole grains over refined foods.
12. Be hard-headed. A helmet is a must when riding bicycles and motorbikes.
13. Get (nonfat) milk—and other sources of calcium. (1,000 mg daily for people ages 19 to 50; 1,200 for those over 50.) Fortified orange juice, figs and broccoli are
good non-dairy sources.
14. If you’re over 50, get an annual flu shot. If you’re over 65, get
a one-time pneumonia shot.
15. Remember that the unexamined life is not worth living. Monthly breast self-exams for women;
testicular exams for men. Watch for changes in skin and moles. Talk to your doctor about screenings for heart disease, diabetes and cancer. Get your eyes checked regularly.
16. Spend quiet time alone every day. Think about where you are, where you want to go and what you’re grateful for.
