Bandages, First Aid Kits & Apps

kitThe best part about summer is all the time we get to spend outside; and spending time outside means that they’ll be accidents, and injuries. Here’s what you’ll need to be ready.

When discussing bandages, many people aren’t sure if it is better to leave the wound uncovered or to use a bandage.  The best thing you can do is: clean, treat and protect.

Cuts that are left uncovered will dry out and form a scab. A scab can slow down the healing process by creating a barrier between the cut and healthy skin cells. The cells have to grow under the scab in order to form new tissue and heal.  If a scab forms, it can be scratch or torn off, which causes a re-injury, and can leave a scare.

Cuts that are covered can prevent a scab from forming, minimizing the chance of scarring, protect from a re-injury, and can prevent exposure to germs and secondary infections.

Whenever you are spending time outside, remember to bring a first aid kit with you. Making a first aid kit is easy, inexpensive and quick – and it could save your life.

Your first aid kit should contain:

  • Sterile gauze pads (dressings) in small and large squares to place over wounds
  • Roller and triangular bandages in various sizes to hold dressings in place or to make an arm sling
  • Adhesive bandages in assorted sizes
  • Scissors and tweezers
  • Moistened towelettes
  • Alcohol-based hand cleaner
  • Antiseptic wipes or soap
  • Thermometer
  • Tongue depressors
  • Chemical cold pack/ Instant ice packs
  • Petroleum jelly tube
  • Safety pins
  • Flashlight
  • Pencil and pad
  • Soap
  • Eye patches
  • a pocket mask
  • Emergency blanket
  • Disposable non-latex gloves, such as surgical or examination gloves
  • Sunscreen/bug repellent
  • First aid manual
  • Non-prescription drugs (pain reliever, anti-diarrhea medication, antacid, laxative, activated charcoal)

“The official Canadian Red Cross First Aid app puts lifesaving advice in your hands. This free app helps you maintain your first aid skills and respond to everyday emergencies. By downloading the app on your smartphone or tablet, you get instant access to videos, simple, step-by-step instructions guide you through everyday first aid scenarios.  The preloaded content means you have instant access to all safety information at any time, even without reception or an Internet connection”.

If you are going camping  or hiking to a secluded area, you might want to take a first aid course. Most community centres offer inexpensive 2 day or evening classes.

The major benefits of  knowing first aid are that it affords people with the ability to provide help during various emergency situations, and that the right methods of medical help are provided.

Accidents will always happen, however, trained individuals with the right first aid equipment can ensure safety for everyone. Without the proper first aid, a simple injury can turn into something much more serious.

So enjoy the great outdoors, but be prepared.
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Arthritis and Chiropractic Treatments

The most common form of arthritis is osteoarthritis or degenerative joint disease, which in most cases is the result of repetitive trauma of the joints, and can affect  many different parts of the body.

Chiropractic treatments can result in the diminishing of pain by improving ease of movement and decreased fluid build up in the joints that often occurs with arthritic conditions. Chiropractic treatments can also include specialized modalities that help with pain, inflammation and mobility.

Modalities that help with osteoarthritis or degenerative joint disease:

Ultrasound therapy –  when applied to soft tissues and joints, sound waves can  produce a massaging effect that helps reduce swelling and decrease pain and stiffness.

Neuromechanical therapy – this therapy applies gentle pressure to a specific area of muscle where a patient experiences pain to alleviate that pain and improved mobility.

Class IV K – Laser therapy –  this technique uses a non-heat producing laser or light that penetrates deep into the tissue, reducing inflammation, improving circulation, reducing swelling, muscle spasms, stiffness and pain.

eTomis –  the eToims devise sends very brief but strong electrical pulses to the areas of irritated nerves, to relaxes nerve fibers, thus relieving muscle pain and restoring function, mobility and quality of life.

Graston Technique  – is an instrument-assisted, soft tissue mobilization therapy that safely removes scar tissues and scar tissue adhesions that have occurred as a result of chronic inflammation, injuries, repetitive motion or from old injuries.

Transcutaneous Electrical Nerve Stimulation (TENS) – TENs therapy helps to stimulate pain-inhibiting chemicals in the human body known as endorphins, and block the nerve fibers that are responsible for pain.

Home therapeutic exercises and stretches –  These activities are to be completed at home to promote strength and endurance.

Nutrition and supplement –  providing diet, nutritional advice and supplements to address inflammation.

Chiropractic treatments can help those who are suffering from arthritis, by reducing pain, stiffness, and restoring the range of motion to joints, improving flexibility and increasing muscle tone and strength.

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Facts You Should Know About Sun Safety

SunSafety8If you spend any time out in the sun, you should familiarize yourself with these sun safety facts.

 – More and more folks are adding umbrellas to their must haves for a day at the park or beach.  Umbrellas can be deceiving by making you think that you’re safer than you really are. Up to 80 percent of UV rays can bounce off reflective surfaces such as sand, concrete and water, and reach you under the umbrella. Regardless of where you are outside… use sunscreen!

 – Many medication, including some antibiotics, birth control pills, and antihistamines can make you sun sensitive. Always read the information sheet that comes with your prescription to see if the medication has a warning about sun sensitivity.

– Use the “shadow rule” as an easy way to help you gauge the strength of the sun.  If your shadow is shorter than you, that means that the sun is at its strongest, as well as the UV index. On average the strongest time for the sun is between 11:00am – 2:00pm.

– Don’t forget to use sunscreen on small body parts. We often concentrate on arms, legs and backs, but forget places like ears, fingers, toes, back of the neck, and back of the knees. Heads need protection too, so wear a wide brimmed hat to help protect your scalp.

– Sunglasses protect your eyes and the delicate skin around your eyes from serious sun-damage, including eye diseases, cataracts and skin cancer. Make sure the sunglasses you pick are close-fitting and that they offer 99-100% UV protection.

– Even when it’s cloudy outside, you need to wear sunscreen. UVA and UVB rays are not filtered by the clouds or by shade – allowing about 80% of the damaging rays to reach the earth. When outside, always where sunscreen.

– Waterproof sunscreens and water-resistant sunscreens are different. On average water-resistant sunscreen gives you about 40 minutes of sun protection in the water, while waterproof sunscreen provides about 80 minutes. Regardless of which type of sunscreen you use, always re-apply after swimming.

– Don’t wait to apply your sunscreen till you have reached your destination. It takes about 15 to 30 minutes for sunscreen to sink into your skin and start working, so always apply sunscreen before you leave your home.

– The average life expectancy of a bottle of sunscreen – according to the expiration date is 2 years.  However, sunscreens are often exposed to extreme heat, cold, and tops can be left open which can allow bacteria to enter the bottle which can destabilize the formula. To be safe, purchase new sunscreen every year.

– You can use clothing for sunscreen, but do your homework. A white cotton t-shirt provides an SPF of approximately 5 to 7, while a dark denim shirt with long sleeves can provide 100% protection. A good test is to hold your piece of clothing up to a light or window; if a large amount of light comes through the clothing, it won’t provide adequate protection. Consider hi-tech sun-protective clothing and accessories; many of them have a UPF rating (Ultraviolet Protection Factor) of 50 or higher.

So the next time you head outdoors, make sure you follow these sun safety rules.

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What’s in Your Sunscreen?

sunscreenMost of us use sunscreen, but other than looking at price and the SPF levels, we know relatively little about what we are putting on our bodies. We use sunscreen to avoid a sunburn and to limit our exposure to the sun’s harmful rays.

Here’s what you should know about UVA and UVB Rays:

UVA rays:
• Can pass through glass, such as a car window
• Are always present despite changes in altitude or weather, season and time of day
• Can penetrate deep into skin layers
• Totals 5% of the sun’s rays

UVB rays:
• Can’t pass through glass
• Can cause the skin to burn/tan
• Intensity of rays change with the weather conditions, altitude, season and time of day
• Totals 0.5% of the sun’s rays

Theoretically when applying sunscreen, the higher the sun protection factor – SPF – the more time you can spend out in the sun before suffering a sunburn.  This is not true: at least for high-SPF sunscreens of SPF 50 and over. Many studies have found that people are misled by the claims on high SPF sunscreen bottles.

Most of us assume that we’ll get twice as much protection from SPF 100 sunscreen as from SPF 50. In reality, the extra protection is negligible and gives a false sense of security, which leads to  longer stays stay in the sun, and overexposing ourselves to UVA and UVB rays.

Numerous studies show that sunscreen users apply the wrong amount of sunscreen.  The average person uses about one-half the quantity of sunscreen that the manufacturers recommends. Applying too little sunscreen or reapplying it too infrequently diminishes protection against free radical formation which can lead to skin cancer.

How much sunscreen should you be using? You should use approximately two milligrams of sunscreen per square centimeter of skin. This means applying two tablespoons of sunscreen to the exposed areas of the face and body, and remembering that sunscreen needs to be reapplied every two hours.

High SPF products require higher concentrations of active chemicals than lower SPF sunscreens, and some of these ingredients may pose health risks when they penetrate the skin. Sunscreen formulas come in two forms, mineral and chemical.

Mineral sunscreens use zinc oxide and/or titanium dioxide.

Chemical sunscreen products typically include a combination of two to six active ingredients such as: oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate.

The table below outlines human exposure and toxicity information for nine approved sunscreen chemicals.

ChemicalEWG Hazard ScoreUse in U.S. sunscreensSkin PenetrationHormone disruptionSkin AllergyOther concernsReferences
UV filters with higher toxicity concerns
Oxybenzone8WidespreadDetected in nearly every American; found in mother’s milk; 1-to-9% skin penetration in lab studiesActs like estrogen in the body; alters sperm production in animals; associated with endometriosis in womenRelatively high rates of skin allergyJanjua 2004, Janjua 2008, Sarveiya 2004, Gonzalez 2006, Rodriguez 2006, Krause 2012
Octinoxate (Octylmethoxycinnamate)6WidespreadFound in mothers’ milk; less than 1% skin penetration in human and laboratory studiesHormone-like activity; reproductive system, thyroid and behavioral alterations in animal studiesModerate rates of skin allergyKrause 2012, Sarveiya 2004, Rodriguez, 2006, Klinubol 2008
UV filters with moderate toxicity concerns
Homosalate4WidespreadFound in mothers’ milk; skin penetration less than 1% in human and laboratory studiesDisrupts estrogen, androgen and progesteroneToxic breakdown productsKrause 2012, Sarveiya 2004, SCCNFP 2006
Octisalate3Widespread; stabilizes avobenzoneSkin penetration in lab studiesRarely reported skin allergyWalters 1997, Shaw 2006 Singh 2007
Octocrylene3WidespreadFound in mothers’ milk; skin penetration in lab studiesRelatively high rates of skin allergyKrause 2012, Bryden 2006, Hayden 2005
UV filters with lower toxicity concerns
Titanium Dioxide2 (topical use), 6 (powder or spray)WidespreadNo finding of skin penetrationNo evidence of hormone disruptionNoneInhalation concernsGamer 2006, Nohynek 2007, Wu 2009, Sadrieh 2010, Takeda 2009, Shimizu 2009, Park 2009, IARC 2006b
Zinc Oxide2 (topical use), 4 (powder or spray)Widespread; excellent UVA protectionLess than 0.01% skin penetration in human volunteersNo evidence of hormone disruptionNoneInhalation concernsGulson 2012, Sayes 2007, Nohynek 2007, SCCS 2012
Avobenzone2Widespread; best UVA protection of chemical filtersVery limited skin penetrationNo evidence of hormone disruptionRelatively high rates of skin allergyKlinubol 2008, Bryden 2006, Hayden 2005, Montenegro 2008
Mexoryl SX2Uncommon; pending FDA approval; offers good, stable UVA protectionLess than 0.16% penetrated the skin of human volunteersNo evidence of hormone disruptionSkin allergy is rareBenech-Kieffer 2003, Fourtanier2008

Chemical sunscreens permeate the skin to some degree, and recently have been linked to tissue damage and potential hormone disruption.

“Laboratory studies of several sunscreen chemicals indicate that they may mimic hormones and disrupt the hormone system (Krause 2012, Schlumpf 2001, 2004, 2008).

Two European studies have detected sunscreen chemicals in mothers’ milk, indicating that the developing fetus and newborns may be exposed to these substances (Schlumpf 2008, Schlumpf 2010).”

Mineral Sunscreens are made with zinc oxide and titanium dioxide, and generally rate better than chemical sunscreens for toxicity.

Many sunscreens contain anti-inflammatory chemicals that can prevent skin from looking  sunburned. This is a problem because if you can’t see your body turning red, you assume you are adequately protected from the sun’s rays…but that’s not true.

Consumers are being lulled into thinking that their sunscreen is providing more protection than it actually does, and the result is that they stay out longer in the sun and increase their risk of skin cancer and skin damage.  So when it comes to sunscreens, do your homework!

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How to Make Your Own Sunscreen

Make Your Own SunscreenChoosing the right sunscreen can be tricky. Many store-bought feature chemicals as a base, and some sunscreens can even cause contact dermatitis!

Learn more about sunscreen allergies.

If you feel that you are getting nowhere on finding the right sunscreen for you and your family, why not try making your own!  There are dozens of sunscreen recipes that you can find on the internet.

Natural Homemade Sunscreen Ingredients:

  • 1/4 cup oil (coconut, olive or almond)
  • 5 tsp Zinc Oxide (must be pure zinc oxide)
  • 1 Tbsp Beeswax
  • 3 Tbsp natural aloe vera gel (no alcohol or propylene glycol)
  • 1/2 cup distilled water

How To Make Natural Sunscreen:

  1. Heat oil and beeswax on double boiler until just melted, remove from heat
  2. Add zinc oxide powder to a bowl that will not be used for food.
  3. In small pan, heat water and aloe vera until warm.
  4. Add the water/aloe mixture slowly to the zinc oxide while whisking.
  5. Add the oil and beeswax mixture
  6. Add an essential oil (optional) for fragrance   (not citrus oil)
  7. Store in a container with a lid and keep in the fridge

Additional Notes:

  • This sunscreen will need to be reapplied often. (watch closing the first time you use it… I have never been sun burned using this recipe, but remember that everyone is different)
  • DO NOT inhale the Zinc Oxide
  • This recipe has an SPF of about 20: adding more Zinc Oxide will increase the SPF
  • Add more beeswax to make thicker sunscreen, less to make smooth sunscreen- adding 3 to 4 times the amount of beeswax and removing the water will make a “sunscreen bar” that rubs on like stick deodorant

Sunscreen in a minute:

Get a bottle of your favorite lotion that does not contain any citrus oils, and add a couple of tablespoons of Zinc Oxide, shake well and Voila!

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Seasonal Allergies

allergiesIf you suffer from seasonal allergies you might want to consider visiting an acupuncturist.  The goal of the acupuncturist is to develop a plan which addresses the person’s acute symptoms and provides relief, while addressing the underlying immune system imbalance which is thought to be at the root of the person’s allergies.

Symptoms of Seasonal Allergies

  • Sneezing
  • Coughing
  • Watery eye
  • Nasal congestion
  • Runny or stuffy nose
  • Postnasal drainage
  • Ear congestion
  • Itchy sinuses, throat, eyes, or ear canals
  • Adenoid swelling -this occurs when the lymph tissue that line the back of the throat swells
  • Dark circles under the eyes – caused by swelling and discoloration from congestion of small blood vessels beneath the skin in the eye area.

If your symptoms are persistent and last for more than two weeks you should see your allergist  or acupuncturist for proper testing, diagnosis and treatment. Finding and treating the source of your suffering can also clear up other unwanted symptoms. Less common symptoms may include: headache, shortness of breath, coughing, or wheezing.

Decreasing Your Summer Allergy Triggers:

  • Try to stay indoors whenever the pollen count  is high – Pollen levels tend to peak in the morning
  • When the day is wind, pollen counts surge
  • Vacuum often and clean air filters regularly
  • Keep your doors and windows closed to keep allergens out, and use an air purifier
  • Wash bedding and rugs in hot water to eliminate dust mites and other allergens
  • Shower, and change clothing after going outside to wash away pollen

 If these steps still don’t provide any relief, and before you turning to over-the-counter antihistamines, decongestants, nasal sprays and eye drops speak with your healthcare practitioner to discuss all your options for treatment; including acupuncture.

A recent study conducted in South Korea examined the effectiveness of acupuncture for the treatment of chronic rhinosinusitis and allergic rhinitis.

Acupuncture treatment plans for allergies will vary greatly from person to person.  The possible results will range from temporary relief to complete remission. Acupuncture frequently relieves nasal congestion and sneezing as soon as the needles are inserted.

If you suffer from seasonal allergies please contact our acupuncturist for more information on how she can help with your allergy symptoms.

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Spices – The New Medicine

spicesFor years spices have been used by holistic practitioners, but now mainstream health professionals are using the power of spices as a weapon against illness. There is a scientific basis for why people have been using spices medicinally for thousands of years.

Here are 5 spices that can be used to minimize symptoms and treat health problems.

Sage – Preliminary research suggests that sage may improve some symptoms of early Alzheimer’s disease by preventing a key enzyme from destroying acetylcholine, a brain chemical involved in memory.  Due to its high antioxidant capacity, sage can help protect the body’s cells from damage caused by free radicals, which often results in chronic disease.

Turmeric – Turmeric is used for its potential healing properties. The active ingredient, curcurmin, has been extensively tested and studied and the research shows the outstanding results for inhibiting tumor cell growth and suppressing enzymes that activate carcinogens.  Curcumin, a compound in turmeric has potent antioxidant and anti-inflammatory properties, with studies showing it has anti-inflammatory, antiviral, antibacterial, antifungal and anticancer property.

Cinnamon – Research at the Mayo Clinic, is showing that cinnamon  may help manage diabetes.  The studies show that diabetics who take cinnamon supplements demonstrate better glucose control, possibly due to increased insulin activity. The evidence shows that it may help to regulate blood sugar and insulin, and perhaps lipids.

Black Pepper – Derived from the peppercorn, black pepper is both an antibiotic and an antioxidant. It stimulates fat breakdown, which may aid in weight loss, and some research shows that the spice may help lower levels of “bad” LDL cholesterol and triglycerides in the blood while increasing levels of “good” HDL cholesterol.

Black pepper has a high amount of piperine: and this main alkaloid from black pepper has been shown to substantially increase the bio-availability of the nutrients in foods and supplements. As the quality of food declines it is increasingly important to your health that the nutrients you consume are able to be used to maximum efficiency by your body.

Paprika – The paprika plant is from the same family as chilli. Paprika is high in antioxidants, including betacarotene, capsanthin, quercetin and luteolin.  Paprika has antibacterial properties that help naturally control bacteria such as Salmonella and E. coli. Paprika is high in antioxidants because it is rich in vitamins A and E  and can help to neutralize free radicals and their destructive effects on the body. Paprika also has anti-inflammatory properties.

As with all medical information, please consult your doctor or health care practitioner before starting a new health routine.

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Learn The Truth About Food Labels

figurelabelAs we all strive to eat better, one of the best tools we have is to read food labels… or is it?  Below is a collection of the most common “health” terms and what they really mean.

Zero Trans Fats: Zero doesn’t mean zero; there’s a clause that allows food companies to add in up to 0.5 grams of trans fat, and still market it as zero trans fats. So read that nutrition label and make sure that zero really is listed in the trans-fat line, and watch out for red flag words like “hydrogenated” in ingredient lists.

Sugar-Free: Many products claiming they’re sugar-free or “no sugar added” are generally loaded with artificial sweeteners. Choose natural sugar or sweeteners like honey, and maple syrup.

Hormone-Free: The term ‘hormone-free’  as a label is a bit of a grey area as technically there is no such thing as hormone-free milk or meat, as all animals are born with hormones. What’s more useful is when a label directly says that the product is “artificial hormone-free”.

Organic: The term organic refers to an ecological method of agricultural production that respects the natural environment. Organics focuses on enhancing the health and vitality of the soil, preserving biodiversity, promoting animal welfare and preserving the ecological integrity of our environment. No synthetic fertilizers, synthetic pesticides or genetically modified organisms are permitted in organics. Organic foodstuffs along with livestock feed are inter-provincially regulated in Canada under the Canadian Organic Regulation and must meet all requirements as set out in the Canadian Organic Standard.

Organic Certification: This is the consumer’s guarantee that all food products that use the term organic, actually are. In order to be certified organic all producers and processors must meet all requirements as set out in the Canadian Organic Standard, must apply to a CFIA Accredited Certification Body, and be able to show complete traceability of their products and be inspected by an independent third party. Once a farmer or business is certified it can use the term organic and the Canadian Organic Logo.

Canadian Organic Regulation: The regulation is legislation that has been passed by the government of Canada which states that in order for a food product to be deemed organic, it must meet the requirements as set out in the Canadian Organic Standard and the Permitted Substances List.

Canadian Organic Standard: This standard contains a set of criteria for all methods and practices for producing and handling crops, livestock and processed products.

Requirements for a 100% Organic Label: The product must contain 100%  certified organic ingredients, with zero non-organic ingredients , including any processing aids used during product production.

Requirements for an Organic Label:The product must contain at least 95% organic ingredients, with the ingredient exception – any agricultural ingredients in the product must be organic unless not available.

Made with Organic Ingredients :The product must contain at least 70% organic ingredients, with the remaining 30% of ingredients being non-organic.

Products With Less Than 70% Organic Ingredients: Food products than contain less than 70% organic ingredients do not qualify for any organic label and have zero restrictions on other ingredients. The product cannot bear any sort of organic claim on the packaging.  *Exception – any product can state organic ingredients in their ingredient statement.

Unregulated Food Labels

Free-Range: This generally means the animals are uncaged, typically with access to the outdoors, although the time period spent outside can vary widely. Free-Run is another term for cageless housing but does not necessarily mean the animals are housed outside.

Grain-Fed: Grain-fed means that animals are fed grain which is the conventional standard in animal production and allows animals to gain weight faster than if they were fed grass.

Grass-Fed: Refers to livestock that have been raised on pasture and not confined to a feedlot or grain-fed system.

Grass-Finished: This means that animals are not only raised on grass but spend their final weight-gain stage on grass. This means that no grain was fed to the animal at any stage in their life.

Local: This term refers to purchasing products that have been grown or processed within one’s geographic region (e.g. a province, or a predetermined distance).  Local products are not necessarily grown or raised in an organic or ecological production system as the term only refers to the proximity from production to the sale.

All Natural: The term “natural or all natural”   is supposed to mean that the product does not contain added color, artificial flavors or synthetic substances, but as this term is not regulated you can find these words on foods and drinks that are loaded with artificial colors, flavors,and preservatives. A quick read of the ingredient list will tell you if the item is all natural.

Remember that labels are loose and can be relatively meaningless; so make sure you always read the ingredient list to make sure what you are buying, is exactly what you want.

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Are You Up For A Fitness Vacation?

senior cyclistOne of the fastest growing fads for a vacation getaway is the fitness vacation. With names like the “7 day Metabolism Re-Set”  or the “14 day Lifestyle Re-Programmer” these programs are designed for you to break a sweat, and get in shape using nature and the local terrain as your gym.

The idea of a work out vacation may seem “crazy” — vacations are for R & R right!!? But, destination-fitness boot camps are a great way renew yourself, get fit and and provide long term health benefits that you can incorporate into your daily life.

The fitness routines are diverse and feature unique activities and innovative exercises. Every day is structured to include well-balanced meals, cardio, strength training sessions, and lifestyle workshops.

When you arrive, you will be given a health assessment to find out what level your fitness is at. There will be all types of folks registered; some may be over weight and looking to lose a few pounds, others my want to simply tone up, while others are looking for a life changing moment. The trainers will modify exercises if needed to ensure that you achieve what you came there to do.

The exercise programs consists of walking, aerobics, spinning or cycling, aqua aerobics, interval classes, weight training, mountain biking, Pilates, yoga, body toning, and stretching.  The days will also includes meditation, yoga or stretching, as well as educational workshops.

A typical day consists of a nutritious breakfast high in protein, then a 3 to 5-mile hike or 20-mile bike ride; a  quick break for lunch and then onto activities such as weights and strength classes, spinning, aerobics, aqua aerobics, and Pilates. Another quick break and then straight on to the evening meal, followed by activities such yoga, meditation or special workshops on nutrition, health and fitness.  The workshops will give you the latest information on how to develop and keep a healthy lifestyle.

Fitness vacations will help increase your balance, flexibility, and aerobic endurance and get your fitness goals back on track. The exercise program consists of walking, aerobics, cycling, swimming, interval classes, weight training, mountain biking, Pilates, and more, so before signing up for this type of vacation be sure to visit your doctor prior to attending.

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Preventing Heart Disease

heartThe 6 things you need to do to prevent heart disease – By Jill Buchner

A 20-year study has found the six things every woman needs to do to drastically cut down her chance of developing heart disease. The researchers, from Harvard and other U.S. universities, followed about 70,000 women to figure out the real reasons why young women (think 35 to 44-year-olds) were experiencing heart attacks.

What they found in their study, which was published in the Journal of the American College of Cardiology, was that adhering to these six healthy habits reduces your risk of having a heart attack by 92 percent and your risk of developing a risk factor for heart disease by 66 percent.

Here are the six most important things you can do to keep your heart healthy.

1. Don’t smoke (You know it’s bad for you, but if you’re still struggling, read our six ways to quit smoking.)

2. Get your body mass index to the normal range (Learn how to calculate yours.)

3. Be physically active for at least two and a half hours a week (Learn how to fit fitness into your busy schedule.)

4. Watch seven or fewer hours of TV a week (Find fun things to do when you unplug.)

5. Don’t have more than one alcoholic drink a day (In the study, those who drank one drink actually had a lower risk than those who didn’t drink at all!)

6. Have a healthy diet (as defined by the Harvard School of Public Health eating plate)

If you’re not hitting all these marks yet, make this year to work on checking off all these heart-healthy boxes. But don’t worry if you aren’t perfect. Women in the study who were hitting four out of the six healthy habits still had a significantly lower risk of developing heart disease than those who didn’t follow any of the habits.

Here’s to a heart-healthy!

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