The Wonder Activity

So what activity can provide strength and cardio training, increase flexibility, relieve stress and provide nutritious food? You guessed it! Gardening!

Gardening done 4 to 5 days a week can provide a sufficient amount of physical activity to lower your risk for heart disease, cancer, diabetes and high blood pressure. It also provides strength training important in the prevention of osteoporosis.

As an added bonus, studies have shown that gardening helps people recover more quickly from everyday stresses and mental fatique. For many, the garden is their escape from family and job responsibilities.

So go ahead, get out those seed catalogs, and start planning your garden!

Health Benefits of Dark Chocolate

Clinical studies have shown that dark chocolate can help lower blood pressure. Over time, eating one piece of chocolate―the equivalent of 30 calories―every day lowered systolic blood pressure by 2.9 millimeters of mercury (mm/Hg). This in turn may lower your risk of stroke or coronary artery disease.

Enjoy 1 to 2 ounces of each day, just be sure to choose dark chocolate that contains at least 70 percent cocoa.

Celebrate Valentine's Day with these Chocolate-Dipped Almond Meringues and know you're doing your heart good!

Exercise for a Healthy Heart

An inactive lifestyle is one of the main risk factors for heart disease. Fortunately its a risk you can easily avoid with 20 to 30 minutes of aerobic exercise three or four times a week.

Regular exercise, especially aerobic, has many benefits. It can:

• Strengthen your heart and cardiovascular system.


• Improve your circulation and help your body use oxygen better.


• Improve your heart failure symptoms.


• Increase energy levels so you can do more activities without becoming tired or short of breath.


• Increase endurance.


• Lower blood pressure.


• Improve muscle tone and strength.


• Improve balance and joint flexibility.


• Strengthen bones.


• Help reduce body fat and help you reach a healthy weight.


• Help reduce stress, tension, anxiety and depression.


• Boost self-image and self-esteem.


• Improve sleep.


• Make you feel more relaxed and rested.


• Make you look fit and feel healthy.

Be sure to check with your doctor before starting any exercise program.

February is National Heart Month

Heart attacks are a life-and-death emergency – every second counts.

Know the heart attack warning signs:

• Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath with or without chest discomfort.
• Other signs may include breaking out in a cold sweat, nausea or lightheadedness

As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.

Call 9-1-1. Minutes matter and fast action can save lives. Don’t wait more than five minutes to call 9-1-1. Calling 9-1-1 is the fastest way to get lifesaving treatment.

Weightloss and Your PC

The Journal of the American Medical Association has found that people who use their PCs in conjunction with weightloss programs lose three times more weight then people who don't.

Online diet diaries are a great place to start. Using a diet diary helps to eliminate unconscious eating and improves nutrition. You no longer have to guess if you're on track, you'll know!

Check out these online diaries. Both are free and easy to use!

Fitday
NutriMirror

An Orange A Day May Keep the Doctor Away

Citrus fruits are a great buy during January and oranges top the list of family favorites. One orange has only 60 calories and supplies an entire day’s work of vitamin C requirements. Research has shown that people with high vitamin C blood levels also have higher levels of good cholesterol. Plus, the soluble fiber from each orange may help lower the bad cholesterol. Oranges are also rich in potassium and folate, both of which have been found to have a role in heart health. The health benefits don’t just stop at the heart! Oranges contain terpenes and flavonoids which help protect the body against cancer.

Enjoy a fresh Waldorf salad using oranges:

Orange Waldorf Salad

Get Fit Kick-Off Event - Saturday, January 17 at 10:00 AM

Join us at the Julia Hull Library as we kick off our Get Fit program on Saturday, January 17 at 10:00 AM. Mary Grosch, Registered Dietician and Associate Professor at NIU, will come speak about general nutrition, including portion control, label reading, healthy eating out, recipe and behavior modification and more!

During the kick-off event, we’ll also provide resources for patron use, review upcoming get-fit programs, and introduce our new Get-Fit Blog, where participants can journal, ask questions and offer support to one another in maintaining their New Year’s resolutions.