Walking Wednesday: Walk Your Problems Away

Walking is good physically, mentally and emotionally.  Even spiritually.  

The other day I read How Walking in Nature Changes the Brain.  This article made me think about my own walking activities on the walking path in my town.  During the past few weeks, my mother, friends and myself have met on the walking path and walk 2.5 miles for the next 50 minutes. Sometimes, we would talk with each other, and sometimes we would be deep in thought, reflecting about our daily lives.  When deep in thought, at times, I come up with ideas and projects to start, or solve issues.  

 When I am personally reflecting, I observe nature.  I study the majestic trees, listen to birds calling, rabbits hopping across fields.  There is a sense of harmony, a balance. It is evident to me that God exists and giving us signs that things will balance out.   Being surrounded by nature helps a person forget about their daily "noise" or concerns.  Something about nature soothe's a person.  That's when I realize everything will be ok. 

A Step-by- Step Guide to Take Charge of Your Own Heart Health

Woman's Day, on newsstands today, unveils that the most important information for women to know is that simple changes can make a huge difference in the long run.  Experts, and recent studies conducted by the American Heart Association and Diet Coke, offer staggering statistics on heart disease today and simple advice about what to look out for and what to change.

According to a recent study "more than half of all sudden cardiac deaths could have been prevented by staying at a healthy weight, eating well, exercising, and not smoking." Making small changes now, whether in your 20's, 30's, or middle age, can drastically reduce the risks.

Woman's Day outlines the major risk factors that each woman can control on their own:

·       NOT SMOKING - Smokers are 2-4 times more likely of getting heart disease

·       BLOOD PRESSURE/ CHOLESTEROL - Blood pressure should be            less than 130/80 while total cholesterol should be under 200

·       WEIGHT- A BMI of 30 or higher drastically increases the chances for heart disease

·       NOT EXERCISING - This can double your risk; experts suggest at least 30 minutes most days of the week

·       TYPE 2 DIABETES - Making sure this disease is under control is a necessity

·       STRESS - Although the jury is still out on stress, it appears to heighten the risks

In a survey taken by the American Heart Association, women said that the biggest obstacle standing in their way of stepping up to the challenge of making these changes were family obligations and caring for others and most underestimated their personal risk.

28% also added that they were too stressed to do what they needed to do.  Dr. Christie Ballantyne adds, "Ironically, some of the things that help your heart, like exercise, also reduce stress."

Experts suggest knowing your family history as well as your most updated medical information such as your BMI, blood pressure, LDL, HDL, and total cholesterol so you can make the changes needed.

Additionally,  add in very basic cooking substitutes including boiling or baking instead of frying, use leaner proteins like lean beef or chicken, make your own bread crumbs, practice portion control, and stock up on staples so you are prepared and avoid unhealthy choices.

"Dr. Gourmet" Releases Free Weight Loss App for iPhone

With the beginning of a new decade on the horizon, I’m sure one of your new year’s resolutions is to get healthy and get into shape. You probably told yourself that you will simply “eat healthy and exercise.” But we all know that doesn’t really work.

Fortunately, with Dr. Gourmet’s new app, you can manage your eating habits right from your iPhone or iPad.  Comprised of a Food Diary and Exercise Diary, the app is designed to give everyone the ability to track their caloric intake and physical activity from anywhere. FOR FREE.

The Dr. Gourmet Mobile App consists of a:

·         Food Diary: Using the database of thousands of foods, with just a few taps you can track breakfast, lunch, dinner and snacks. Keeps a running total of your intake as well as nutrition information, including calories, fat, carbohydrates, sugars, fiber and protein.

·         Exercise Diary: Whether you walk the dog, belly dance or run, track the calories you burn every day. Keeps a daily total and compares it to your caloric intake.

The Dr. Gourmet App is available for free from the App Store on iPhone and iPod touch.


 Just who is "Dr. Gourmet"?


Dr. Tim Harlan (“Dr. Gourmet”) is currently the Medical Director at Tulane University School of Medicine and an assistant professor of medicine.  He writes extensively on diet and health.  His books It’s Heartly Fare and Hand On Heart, guide readers on what they can eat for optimum health. His latest book, Just Tell Me What to Eat (Da Capo) is scheduled for release this Spring.  As a recognized expert, Dr. Harlan has been featured on CNN, The New York Times and The Wall Street Journal and other top-tier media outlets.  On television, Dr. Harlan has been the on-air expert for the Food Network show “Cooking Thin” and is also a host on the DIY Network show “AskDIY.”  His 2002 program “The Dr. Gourmet Show” earned an Emmy Award for excellence in medical programming.