Believe in the Power of Yoga

About seven years ago, I fell in love with yoga — and have been feeling the benefits ever since. It's a centuries-old tradition that connects the mind, body, and spirit for a deep, stretching workout that leaves you feeling centered and calm. There's also research that has shown yoga to be directly linked to weight loss. What's not to love?

I often hear people say they're intimidated by yoga or afraid that they're not flexible enough. The truth is, yoga is less about bending your body into a pretzel than it is about holding your body in controlled placements, or poses. You can find a variety of these poses in online. Start with a few beginner poses, such as the Cobra Stretch, and concentrate on holding them for a few moments while breathing deeply. Once you're used to yoga, your body will really start to look and feel different.

Remember, flexibility can (and should!) be developed with practice, and yoga is the perfect way to get started!

Aspirin Therapy for Preventing Heart Attack and Stroke

You may have heard about studies linking a daily dose of aspirin with a reduced risk of heart attack and stroke. Is aspirin therapy right for you?

Aspirin appears to lower the risk of blood clots that can cause a heart attack or stroke, and research has shown that people who are at high risk for cardiovascular disease can benefit from a low dose (75 to 325 mg) taken daily. Aspirin therapy seems especially helpful for those who have already had a heart attack, a stroke, or some other evidence of atherosclerotic vascular disease, or those who are at significantly increased risk because of abnormal cholesterol, high blood pressure, or diabetes.

However, for people at lower risk, the benefits of taking aspirin are less clear — and may be overshadowed by an increased risk of bleeding, a side effect of aspirin that can be quite dangerous. The risk of bleeding is also increased in those who take blood-thinning medications such as warfarin (brand name Coumadin).

The bottom line: Talk to your doctor to see whether low-dose aspirin therapy is right for you. Have the doctor assess your cholesterol level, blood pressure, and other factors to determine your heart disease and stroke risk. Don't forget to mention any other medical conditions you have and any other medications or supplements you take on a regular basis (including nonprescription products).

And remember, the other healthy lifestyle changes you are making — including eating a healthy, balanced diet rich in fiber and whole grains, avoiding unhealthy weight gain or losing weight, and getting regular exercise — also cut your risk of heart problems and stroke in the future.

Do a Real Balancing Act!

You've probably heard of — and maybe tried — many different diet strategies. Some diets encourage you to cut starches entirely and stick with just veggies and meat. There are diets that won't let you have even a tiny bit of fat. Still others ask that you balance your meals by eating precise percentages of different foods. Really, though, eating a balanced, nutrient-packed meal is simple! You can do it any night of the week, without a graph or a scale, with almost any kind of food you enjoy. Just follow a few rules of thumb when you're planning your meal.

• Variety counts! Are you eating the most nutritious foods from several food groups? Always go for the basics — whole grains, a rainbow of fruits and vegetables, and lean proteins. This strategy can help you get as many different nutrients as possible without loading up on calories!
• Portions are key. Use the Nutrition Facts label on foods to get a sense of what a real portion is, then stick with it! Another good rule of thumb is to fill half your plate with veggies, a quarter with a single serving of protein, and another quarter with a healthy starch. That's really all there is to it!
• Balance high-calorie foods with low. You can have an occasional sweet or a cheesy casserole! Just be sure to factor it into your entire day's calorie intake: If you splurge at one meal, stick to a simple salad or some other low-cal dish at another. You can do it!
• Focus on fruits and veggies. This is timeless advice! Fruits and vegetables are amazing sources of nutrients, and researchers are proving that they can fight all kinds of diseases! Shop for crunchy greens, sweet red berries, all colors of bell peppers — the sky's the limit! Make these the foundation of all your meals and you'll take a big step toward better health!

The Weight-Depression Connection

Did you know that in any given year, around 18 million American adults deal with depression or a related condition? Depression is more than just persistent feelings of sadness or being "down in the dumps" — it's an illness that affects your body, your mood, and your thoughts. It's a leading cause of disability, and experts think that many people who experience depression do not receive a diagnosis or treatment. That's a shame, since treatment helps 80&37; of people recover from episodes of depression within a year.

While the connection is not yet understood, experts have noticed a link between obesity, lack of physical activity, and depression. The relationship between depression and weight gain can be likened to the chicken-and-egg scenario. Sometimes depression strikes first, leading to weight gain and an inability to muster the motivation needed to tackle the problem. Other times, excess weight gain leads to depression, which then makes tackling the weight gain even harder.

In any case, it's important to know that safe and effective treatments for depression, including cognitive behavioral therapy (either alone or in combination with prescription medications), are available. Medical studies have shown that regular exercise, along with other treatments, can also help to relieve the symptoms of depression.

Help is out there — but to get it, you must take the first step. In addition to eating well and getting regular exercise, talk with your doctor if you have concerns about your mood. If you have depression, facing it will only make all your life struggles — including the one with your weight — much easier to face. So don't delay.

Bike your way to fitness

Stationary bikes just aren’t what they used to be. They’re better. A low-impact exercise, stationary bikes don’t put stress on your joints, so they can be a great replacement for the treadmill when your knees are aching. Over the years, stationary bikes have seen many improvements. It’s a classic type of fitness equipment that has lasted for decades because it works.

It’s simple
Stationary bikes provide a great workout and are pretty simple to use. Just pedal. The motion involves little thought, so you can catch up on reading or television as you work out. It’s perfect for somebody with little time to devote to exercise and needs to multitask. Unlike a regular bike or treadmill, it doesn’t demand much balance or coordination, so there is little chance for falls. This makes it ideal for those carrying a little extra weight.

Better than ever
As technology has advanced, so have stationary bikes. Many come with a digital monitor that will track distance, time, calories burned and rotations per minute, so you’ll have a visible record of your workout. You can easily change resistance settings for more of a challenge, usually with a simple push of a button. Some models even incorporate an arm workout with push/pull handlebars. The seat is also shaped to be comfortable with padding. Just make sure that you’re not leaning over while you pedal; this can lead to lower back pain.

There are basically two different types of stationary bikes: recumbent and upright. On a recumbent, you sit lower to the ground with back support, with your legs extended out in front of you. While this relaxed position minimizes stress on the knees and lower back, it also tends to encourage a slower, less intense workout . When riding an upright bike, your body is positioned just as it would be on a regular bicycle. You pedal downward and move more freely, so it can be a more intense workout. The downside, though, is that it provides no support for your back.

Improve your bod
There are specific benefits from incorporating a stationary bike into your workouts. First, they provide a great cardio exercise, one of the keys to healthy living. The cardio will therefore help you burn a lot of calories, especially if you really push yourself. You’ll tone your legs, and for those bikes with handlebars, arms as well. Bikes are great for beginners, but also can be a challenge for someone in better shape.

Piece of cake
There are many ways to include a stationary bike as part of your usual workout routine. Start off at a low level of resistance and speed, no matter your fitness level. You need to warm-up before pushing your muscles too far. As you progress, you can increase the resistance from the bike, depending on what type of workout you want from it. Again, a lower level can be used as a warm-up. A mid-level of resistance provides aerobic training and will build your endurance. And, a high level of resistance is considered power training and will build strength. Look for a balance in your workouts to obtain the full benefits of a stationary bike.

Get Active as a Family

If your time-crunched day leaves you feeling like you have to choose between fitness and family time, here's some good news: You can combine the two!

The benefits of making family time active time go far beyond physical fitness. Being active as a family also promotes family bonding, encourages time outdoors, and reduces time spent on sedentary activities like watching television or playing video games. Active family time is a great opportunity for you to model a positive attitude toward fitness for your kids and teach them healthy habits that will benefit them throughout their lives. It's also a chance for you to have some fun and play as if you're a kid again!

Need some ideas for activities that everyone will enjoy? Here are some to get you started:

• Go for a bike ride.
• Take a swim at the pool or lake.
• Walk around a local track.
• Hike a wilderness trail.
• Walk along the beach.
• Take a trip to the local rink for roller-, ice-, or in-line skating.
• Play a game of catch or touch football.
• Play at a local playground.
• Jump rope or play hopscotch.
• Walk around at the zoo.
• Play tag, hide-and-seek, or keep-away.

Once you start brainstorming, no doubt you'll find there are all types of active pastimes you can enjoy as a family. So go ahead, ask your kids out on a "play date." You will be able to check exercise off your to-do list and enjoy spending quality time with your kids to boot!

Give Your Diet a Little Shake Up

You start a new diet. You see some fantastic results pretty quickly. The struggle, of course, is then maintaining this weight loss. Changing eating patterns for a short period is different than sustaining them. This is the area people seem to have the most problems with. Once frustration and boredom sets in, once dieters have reached that plateau, it becomes so easy to just give up in disappointment.

Dig Down Deep
When you are in a rut, don’t give up! That’s the worst thing you can do. Boredom might be leading you back towards your old habits, but fight back! What’s vital to overcoming this sense of apathy is to set goals. Not just in the beginning of your diet, but throughout it. Goals should be specific, yet flexible. They should allow for some minor setbacks, and yet encourage you to keep moving forward.

As an example, say your goal is to lose 50 pounds. Great! But how are you going to get there? Is it by eating a specific amount of calories? Perhaps by eating enough servings of fruits and vegetables? Are you going to try to work out a few times a week? Be accommodating to yourself. Realize that you are not perfect and you might splurge on something tasty every now and again. Don’t view this as diet failure.

Keep it Fresh
One of the biggest things that can be seen as contributing to diet boredom is a regimen that is so specific; it eliminates certain things from your diet, such as a low carbohydrate diet. These diets are not inherently bad, but it limits the variety of food options. So do your best to keep it fresh.

When struggles of tediousness come, counterattack! Change the types of food you eat. Don’t have the same dinners every week. Try new things out. It might take a little extra effort in the kitchen, but creativity in the kitchen can be fun. One way to do this is to splurge on a new healthy cookbook. Try out a new recipe once a week. Also, get your family involved in healthy cooking. Perhaps each family member can have a night of the week, not only to help cook, but to help pick out a recipe. You can also do a healthy recipe exchange with friends.

Above all else, a diet is nothing without combining other aspects of healthy living. Drink plenty of water, as always. This will keep you from munching throughout the day. Also, eat around 5-6 times a day, but in smaller portions. Finally, concentrate on fitness aspects as well. You won’t lose weight effectively if you do nothing to train your body. So, with your diet, you’ll be able to build some great healthy habits, but this can lead to plateaus. Add some spice to your diet and you’ll continue seeing success.