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How to Fill Your Magnesium Gap: Simple Tweaks

The latest national study shows that diets of about one in two Americans may be short on magnesium, a mineral research now links with better blood pressure control, bone health, and insulin sensitivity. Since insulin resistance and its resulting elevated insulin levels seem to raise risk of type 2 diabetes, heart disease and some cancers, it’s worth a look.Eating Habits Low in Magnesium may Increase Risk of Metabolic Syndrome

The good news is that extreme measures are not needed. Find some smart tweaks to fill a magnesium gap in your diet, and you can actually fill multiple nutrient gaps at once.

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Can You Multitask a Healthy Lifestyle?

Though many are probably unaware of it, one in three American adults has Metabolic Syndrome, a clustering of risk factors that together doubles the risk of heart disease and increases risk of type 2 diabetes five-fold. Some research also links it with 20% to more than 60% increased risk of several cancers, such as colon, endometrial and postmenopausal breast cancers.

Choose healthy habits to reduce risks of metabolic syndrome

Multitasking while driving: Not a good idea.
Multitasking Healthy Habits:
Smart way to use Small Steps that pay off Big!

Medications may successfully treat most components of metabolic syndrome, but they do so one at a time. You might take one (or more) to control rising blood sugar and one (or more) for blood pressure, for example, but neither helps elevated blood triglycerides or an expanding waistline.  (Waist size is relevant because it can help indicate whether you have too much of a type of body fat that is particularly harmful.) A medication to treat one component of metabolic syndrome can sometimes make another component worse.

The question – as research increasingly shows the inter-connectedness of all these risk factors – is whether your lifestyle choices can multitask. Can you focus on healthy habits that pay-off with multiple health benefits? The exciting answer is yes. Continue reading

How to Get the Most from an Activity Tracker: 9 Top Tricks

Does using a pedometer or other physical activity tracker work to help you get more active?

Move more, sit less to help prevent cancer

Sometimes a dog’s not enough to help you create a healthy lifestyle

One important point is choosing the right tracker for you. Even then, several tweaks in how you use it can make or break your likelihood of successful results.

Some people refer to their activity trackers as the cornerstone of getting and staying fit and healthy. Others try one, say “Meh”, and before long, it’s tucked away in a drawer, never again to see the light of day.

Here are 9 strategies for getting results….

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“How am I NOT Losing Weight with All this Exercise?”

“How am I NOT losing weight?”

Weight loss - Is exercise enough?

“How am I NOT losing weight?”
It’s a common frustration.

Have you ever wondered that after boosting your activity with extra walking, swimming or other forms of exercise? You’re not alone. Sometimes it is hard to understand a lack of weight loss. Often, though, a little digging can uncover several potential reasons why weight is not dropping as quickly as you expect.

Identifying what’s going on allows you to adjust how you are approaching a healthy lifestyle.

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Do You Need an Activity Tracker? How to Know, How to Choose

You’ve heard all about how important physical activity is for not just weight control, but for many aspects of health, and you’ve been trying to walk more often. So why would you want some sort of monitor to track your physical activity? That’s what I used to think. But now, for me and for many patients with whom I’ve worked, I know why.activity trackers show many Americans are sedentary

Yes, people have made headlines with reports that using a tracker led them to gain weight. However, there’s more to that story.

Although American adults are walking more, less than half of American adults (47%) reach the federal recommendation of at least 150 minutes each week of moderate aerobic activity (such as brisk walking), or 75 minutes per week of vigorous physical activity, or an equivalent combination.  That’s unfortunate, since these guidelines note more than this minimum brings even greater health benefits.

Here’s the clincher: The statistics illustrate exactly why I know I need an activity tracker — only 16.3% of American adults reach the oft-heard recommendation to accumulate at least 10,000 steps a day. In fact, 36.1% of American adults qualify as sedentary, defined as less than 5,000 steps a day.

How can nearly half of Americans get 30 minutes of activity most days, yet accumulate steps so much lower than you might think? If most of your day is spent sitting and at a low activity level, it takes more intentional activity to reach levels of activity associated with health.

Will an Activity Tracker Make a Difference?

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