There have been several studies to investigate the effects of diet and exercise on the development of Alzheimer’s. One study performed by Temple University School of Medicine researchers showed that eating high levels of an amino acid found in many protein sources might increase the risk of developing Alzheimer’s disease.

The researchers didn’t stop there, though, according to an article in Medical News Today. A recent follow-up study published in the Journal of the Federation of American Societies for Experimental Biology indicates that even once memory and cognitive function begin to decrease, a change in diet can improve symptoms of the disease. The results indicated that, at least in mice, a positive improvement in diet–in this case, a change from a diet high in the amino acid methionine to one lower in methionine–can slow or reverse changes in memory and cognitive abilities caused by Alzheimer’s.

The take-away message here is that our brains are clearly influenced by our diets. Not only that, but positive changes in our diets can have a positive influence on our brain’s function. Remember, a healthy diet isn’t just about what our body looks like. It is also about how well our mind works. For a healthy mind and body, strive to eat a healthy, well-balanced diet now and in the future.

"Eat well. Live well. Be well."

You may have heard that having a pet can improve your mood, decrease your risk for depression and lower your level of stress. Now there’s research that having a dog could help you get fit and improve your overall health.

A recent study presented at this year’s annual meeting of the American College of Sports Medicine suggested that people who walked a dog on a regular basis sat less during the day, had a lower body mass index (BMI), smoked less, had fewer chronic illnesses, and were less depressed. Like having a workout buddy who motivates you to get (and keep) moving, having a dog encourages you to take more frequent walks. And as we all know, walking is a great form of exercise, and walking for a total of just 30 each day (or three 10-minute walks with Fido) can have a positive effect on your health and well-being.

If you’ve considered getting a new pet, you might want to think about making it a dog. Turns out man’s best friend is also a great workout partner.

"Eat well. Live well. Be well."

According to a recent article at Medical News Today, a study published in the Journal of Obesity is causing concern in the medical and research arenas. The study “concluded that overweight and obese people experience no adverse health effects until they turn 40, and that between the ages of 25 and 70 there is little difference in the health of normal compared with overweight people.”

The findings of this study clearly contradict much of the evidence that has come before it, which generally links obesity with chronic illnesses such as type 2 diabetes, heart disease, high blood pressure, and cancer. While there are certainly cases of overweight and obese people who do not develop chronic illnesses and live a relatively healthy life, past research strongly suggests that being obese or overweight is a serious risk factor for developing chronic health problems at some point in one’s life.

It might be nice to believe that we can eat as much as we like and exercise as little as we choose and still live a healthy, happy life. But the overwhelming evidence just doesn’t indicate that this is the case. And one study that suggests it might be won’t change what so many studies before it point to: being overweight is bad for your health.

"Eat well. Live well. Be well."

If you’re in the New York City area on Saturday, May 8th (or feel like making a weekend trip), don’t miss SELF Magazine’s 17th annual Workout in the Park. Held in Rumsey Playfield in Central Park, Workout in the Park is a health, fitness and wellness festival jam packed with exercise sessions like Flow Yoga and a Broadway Dance workout, fashion tips and beauty makeovers and giveaways.

It sounds like a great day to pamper yourself with a little fitness, beauty and fun. Tickets are still available, but they’re limited so get them now. For $20 you’ll get access to all the activities and will also receive a one-year subscription to SELF Magazine (a $10 value). Proceeds benefit women’s health charities including Susan G. Komen for the Cure.

"Eat well. Live well. Be well."

Are you ready to shed those extra pounds once and for all? Are you motivated to feel healthy and be well?

Then it’s time to Cre8 A New You! Join Nicole Garnsey, MA, RD, CDN, CDE and Brigit O’Donnell, MS, RD, CDN of Feed the Soul Nutrition, Inc. as we teach and empower you to meet your nutrition and health goals.

Cre8 A New You© is our unique 8-week program, created to teach you the skills you need to take control of your health and well-being through gradual behavior change.

Sign up for this spring’s session, beginning April 19th and running through June 7th, and for just $199 you’ll receive:

• a baseline health assessment
• eight 1-hour educational and motivational sessions
• weekly weigh-ins
• a follow-up reunion upon completion of the program

Classes will be held Monday evenings from 5:30-6:30pm in two locations:

Feed the Soul Nutrition, Inc.
727 Washington St., Watertown, NY

OR

Northern Physical Therapy
Clayton, NY

If you’re interested, sign up fast! Space is limited and classes start soon!

To sign up for the Watertown class, contact Nicole at (315) 783-6810 or kngarnsey@yahoo.com. To sign up for the Clayton class, contact Brigit at (315) 767-8926 or eathealthy09@hotmail.com.

If you’re still not convinced that the Cre8 A New You program is for you, check out our series of posts highlighting some of the topics covered during the eight week instructional sessions.

"Eat well. Live well. Be well."

Did you know that one in five Americans is at risk for type 2 diabetes? Or that almost 6 million Americans have diabetes and don’t know? That’s a lot of Americans at risk for or living with diabetes and not receiving treatment or altering their lifestyles to improve their health. And odds are, you could be one of them.

Today is American Diabetes Association Alert Day^SM. Help us Stop Diabetes by knowing your risk and making your health a priority. Just head over to the American Diabetes Association’s website and take the Diabetes Risk Test.

When you’ve finished taking the test, take the next step and share it with your family and friends. Visit stopdiabetes.com now!

"Eat well. Live well. Be well."

March is officially Red Cross Month, a month not only for the Red Cross to acknowledge and thank their donors and volunteers, but also a time to remind you of the importance of the Red Cross and their efforts.

The Red Cross has been especially visible during tragedies like Hurricane Katrina and the recent earth quakes in Haiti. They’re often the first to publicly step up and help people who have been devastated by natural or man-made disasters. And they’re also the quiet soldiers behind the scenes, preparing for these disasters with blood drives, fund raisers and community service events.

To show your support for the Red Cross and the people and communities they help, why not take some time out this month to give blood, donate or volunteer. Who knows? Your effort, money or time just might make a life-saving difference to someone next door or half-way around the world.

"Eat well. Live well. Be well."

March is National Nutrition Month and the American Dietetic Association wants you to focus on “Nutrition from the ground up”.

This theme suggests that when making healthy lifestyle changes, it’s important to start with a solid foundation. This means making small and gradual changes that you can live with. A healthy diet doesn’t have to be all-or-nothing, and it doesn’t have to happen all at once. You can make one healthy change at a time and then build on those changes.

If you need some guidance on where to start building your foundation, try focusing on feeding yourself from the ground up. Center your diet around foods that come directly from the ground–fruits and vegetables, whole grains, beans and nuts. Then add in limited amounts of foods like meat and poultry that grow by eating things that come from the ground. Processed foods should be strictly limited or eliminated. Even if some of their ingredients start out at ground level, by the time they get to the grocery store they’re full of added stuff (chemicals, preservatives, flavors, etc.) that definitely did not come from the ground.

Basically, the further away from the ground a food gets, the less you should include it in your diet. This may seem like an overwhelming thought, but remember that you don’t have to make these changes all at once. Start slowly and build on your successes. Every healthy change you make is another brick in your nutritional foundation.

"Eat well. Live well. Be well."

With the cost of meat these days, it may seem impossible to cut your grocery budget without hearing “Where’s the Beef?” when you put dinner on the table. While you might have to reduce your meat purchases to reduce your grocery bill, there are plenty of ways you can get enough protein in your meals without raiding your child’s piggy bank.

Substitute lower priced cuts in your meat dishes. For example, you can substitute skinless chicken legs and thighs (4 oz, raw = 135 cal; 4.5 g fat; 23 g protein*) for skinless chicken breasts (4 oz, raw = 125 cal; 1.5 g fat; 26 g protein) without a major increase in calories or fat. Remember that if you’re willing to skin and de-bone chicken yourself you’ll also pay less–sometimes as little as half.

Trim like a pro. When choosing lower priced cuts of meat, be careful not to sacrifice your health in the process. Cheaper cuts of beef and pork are often much higher in fat and calories. To reduce the impact that has on your health, trim all visible fat before you cook your steaks, roasts or chops.

Trade the meat for beans. Dried beans are a tiny fraction of the cost of meat, and even canned beans are relatively inexpensive. Replace the meat in your chili or soups with beans (1/2 cup serving = 100 calories; 0.5 g fat; 6 g protein) or reduce the amount of meat in a dish and make up for it by adding beans. Not only are the beans cheaper, but they have more fiber, fewer calories and less fat than most meats.

Shop the sales. Buy meat and seafood when it’s on sale and then package it for the freezer. You’ll have it when you need it and won’t have to break the bank to get it. Bonus Tip: Get friendly with the butcher at your favorite grocery store and you might even get tips on when they do mark downs so you can snag the best deals before they’re gone.

*Nutrition information source: CalorieKing.com

"Eat well. Live well. Be well."

We’ve all had them at one point in our lives: chest colds that hang on for what seems like the entire winter or head colds that linger and make us feel like we’re in a cloud for a month. So how do we stay healthy and avoid a visit from a winter cold? The same way we stay healthy the rest of the year:

• Get plenty of rest. Sleeping at least 7 hours per night may improve your ability to fight off the common cold.
• Wash your hands frequently. Cold and flu viruses are easily spread from hands to surfaces, back to hands and then into your body. Washing your hands often is the best way to avoid this spread of germs.
• Eat right. A healthy diet that includes plenty of fruits and vegetables and limits sugar, caffeine and empty calories can improve your overall health and your immunity.
• Drink plenty of water. When your body is well hydrated it is better able to fight off infection.
• Exercise. Getting the blood pumping improves oxygen circulation, which in turn improves immunity.
• Decrease alcohol intake and reduce or quit smoking. Both of these behaviors weaken the immune system and make you more susceptible to colds.
• Learn to relax. Practice meditating or deep breathing exercises for 30 minutes a day. People who are more relaxed have more immune cells in their blood, allowing them to better fight off cold and flu viruses.

By being a little more vigalent and making a few small changes, you can reduce your risk of catching a cold and stay healthy all winter long. But if you do end up with a cold, despite doing all you can to avoid it, keep practicing these strategies. They’re also good for helping you to get better once you’re already sick.

"Eat well. Live well. Be well."