As a nation, we must start moving more, eating less and eating real food!  Serious illnesses like Type II Diabetes may be avoided through healthy diet and exercise, so ensuring our families’ overall health through consistent wellness efforts is critical.  Below are some statistics to educate you more about Diabetes.

Data from the 2007 National Diabetes Fact Sheet (the most recent year for which data is available)

Total: 23.6 million children and adults in the United States—7.8% of the population—have diabetes.

Diagnosed: 17.9 million people

Undiagnosed: 5.7 million people

Pre-diabetes: 57 million people

New Cases: 1.6 million new cases of diabetes are diagnosed in people aged 20 years and older each year.

Deaths

Diabetes was the seventh leading cause of death listed on U.S. death certificates in 2006.  This ranking is based on the 72,507 death certificates in 2006 in which diabetes was listed as the underlying cause of death.  According to death certificate reports, diabetes contributed to a total of 233,619 deaths in 2005, the latest year for which data on contributing causes of death are available.

Complications

Heart disease and stroke

High blood pressure

Blindness

Kidney disease

Nervous system disease (Neuropathy)

Amputation

Cost of Diabetes

$174 billion: Total costs of diagnosed diabetes in the United States in 2007

• $116 billion for direct medical costs

• $58 billion for indirect costs (disability, work loss, premature mortality)

After adjusting for population age and sex differences, average medical expenditures among people with diagnosed diabetes were 2.3 times higher than what expenditures would be in the absence of diabetes.

The American Diabetes Association has created a Diabetes Cost Calculator that takes the national cost of diabetes data and provides estimates at the state and congressional district level.

Factoring in the additional costs of undiagnosed diabetes, pre-diabetes, and gestational diabetes brings the economic 2007 burden of diabetes in the United States to $218 billion.

Am I at Risk for Developing Type 2 Diabetes?  Take the Risk Test and Find Out….

One of my favorite toys is the foam roller, why you ask?

1. Releases tension

2. Increases flexibility by stretching muscles and tendons

3. Breaks down scar tissue

4. Increases blood flow and circulation

5. Improves posture

6. Improves balance

7. Strengthens muscles

Who can use the foam roller? Anyone who wants to lengthen, strengthen, relieve muscle tension and improve core strength.  A beginner roller to the hardcore exerciser can benefit.

Huge relief is felt from my clients who sit at their desk all day or who spend a lot of time in their car.  Runners also find great relief releasing tightness in their hamstrings and IT bands.

Not only can you do massage/stretches for your entire body, you can also perform many exercises for your core, balance, glutes, shoulders and spinal flexibility.

What size should I purchase? 3 feet long and 6 inches round is the most popular size and will work for most people.  On my home page at the bottom, there is a direct link to the PB elite molded roller.

Using your foam roller. You will need to do your workout on a hard flat surface.  The use of a sticky Pilates or Yoga mat will help you in your workout, preventing the roller and your feet from slipping.  Wear something that is comfortable and form fitting and will not get tangled while moving.  Performing the workout barefoot will allow you to feel the floor with your feet and help you maintain stability.

How long should I work each area? Massage each spot you are working on for about 1-2 minutes.  When you come to a tender spot in your massage, stop moving, and hold on that spot for about 30 seconds, breathing deeply.  Then continue to roll.  Don’t overdo it.  Do not continue to work on a spot over and over again in the same day.

Love to hear how the foam roller has changed your life, so keep me posted!

Green Tea has been around for centuries and it contains catechins – antioxidants that promote health.

Below are 10 Benefits of Drinking Green Tea:

(from HealthMad)

1. It is used to treat multiple sclerosis.

2. It is used for treatment and prevention of cancer.

3. It is used to stop Alzheimer’s and Parkinson’s diseases.

4. It is used to raise the metabolism and increase fat oxidation.

5. It reduces the risk of heart diseases and heart attacks by reducing the risk of trombosis.

6. It reduces the risk of esophageal cancer.

7. Drinking green tea inhibits the growth of certain cancer cells, reduces the level of cholesterol in blood, and improves the ratio of good cholesterol to bad cholesterol.

8. It is used to treat rheumatoid arthritis and cardiovascular diseases

9. It is used to treat impaired immune function.

10. Some researches show that, drinking green tea regularly may help prevent tooth decay by killing the bacteria which causes the dental plaque.

Besides all the health benefits, it tastes great!  However, the tannins in green tea do cause some of us to feel nauseous.  To avoid feeling sick, let the boiling water cool a bit before the first pour and make sure you steep the green tea for no longer than 2 minutes.

There are numerous different kinds of green tea (list below), each with a unique flavor.  To get help exploring green teas, visit one of your local tea houses.  Most tea houses are especially knowledgeable and helpful as you start exploring what kind you enjoy the most.

All the different kinds of green tea have different flavors, but they do have a taste in common.  The flavor of green tea can be described as: fresh, light, green, or grassy. Some varieties of green tea have a bit of sweetness to them, and some are a little astringent. Green tea is not usually served with milk or sugar, but you can decide that for yourself.

Top 7 Green Teas:

1. Sencha

2. Dragonwell

3. Matcha

4. Gunpowder

5. Jasmine – Jasmine isn’t exactly a kind of green tea, but is a blended tea with green tea leaves and jasmine flowers. The blossoms give the tea a very refreshing taste, and fragrant aroma.

6. Genmai Cha

7. Anji

I personally use the Mighty Leaf brand for my teas, which I purchase at Whole Foods and have been very happy with it.  Give Green Tea a try and let me know your thoughts.

Studies show that the average weight gain from Halloween to New Years is 7-10lbs which equals 24,500-35,000 calories.  Holistic Nutritionist Tracie Hittman has 6 Tips to help prevent this from happening.  The only thing I would add to her list is movement.  Walking, Pilates, yoga or lifting weights is a great way for you to burn calories, build strength and release stress.

The flu season is here unfortunately!  You owe it to yourself and your family members to get the facts on influenza and the vaccine that is available.  This year’s vaccine will protect against three different viruses: H3N2 virus, an influenza B virus and the H1N1 virus that caused a great number of people to become ill during last year’s flu season.  Take the time to get the facts.  Check out the great website from the CDC.

Each year I ponder if I will get the flu shot or not.  For the past 3 years I have not done so since I tend to lean toward the more holistic route.  Unfortunately I have been hit hard with the flu the past 3 years and might consider the vaccine this year.  You should choose for yourself, do the research and let me know what you end up doing.

Wishing you health always!

Strength training plays a huge role when it comes to fat-loss.  Here are many other benefits:

1. Increases lean muscles mass

2. Increases bone density

3. Improves blood pressure

4. Increases HDL (good) cholesterol

5. Decreases LDL (bad) cholesterol

6. Improves strength – physical and mental

7. Helps with posture

8. Improves metabolism, especially at rest

9. You will see more changes in your body, than by just doing cardio alone

If your goal is to achieve a more attractive, tight and toned looking body, then you definitely need to engage in a strength training routine a minimum of two times a week.

Strength training should be modified to suit the needs and preferences of different client populations.  Most new to lifting or older women prefer machines to free weights.

A frequently asked question I get is, “What should I do first, lift or cardio?”  Even though there are no studies that prove you should do one before the other, I would suggest lifting first.  You will have more energy, getting more out of your strength training routine, which will give you better results.

If you have never lifted weights before, I highly recommend a few sessions with a personal trainer to ensure that you have proper form, don’t injure yourself and to make sure you are using the correct weight for you.  You might be stronger than you think.

Thanks to improvements in breast cancer treatment and early detection, many women are surviving breast cancer.   There are 2.5 million breast cancer survivors in the United States today.  The key is early detection.  Be sure to perform regular self breast exams and have routine mammograms.

By the numbers:

Estimates from the American Cancer Society indicate that in 2010 approximately 262,000 people will be diagnosed with breast cancer, and nearly 40,000 individuals will die from breast cancer.

After skin cancer, breast cancer is the most prevalent kind of cancer in women in the United States.  It is the second leading cause of cancer death in women (lung cancer is number one).

The chance of developing breast cancer over a lifetime is 1 in 8.

The chance of dying from breast cancer is 1 in 35.

Some studies correlate the importance of regular exercise, a diet high in fruits and vegetables in addition to minimizing alcohol consumption in lowering your risk.

Be good to yourself and to your body!

After having a great conversation with Dr Kaili Richey about how we sleep, she sent me this blog to post.  Wishing you all many nights of great sleep!

“This question is one that I get often.  The answer is unfortunately NOT your stomach.  Sorry stomach sleepers.  It’s your BACK!   Sleeping on your back provides the proper support for your spine, shoulders, hips, and legs.  When you sleep on your back, you should ues a pillow that will support the curve in your neck (not one that is so thick that it will bend your head forward).  You also want to sleep on a mattress that is not to soft (no support) nor one that is too firm (can cause bruising and soft tissue damage).  I know it sounds a little like the Goldy Locks story but you really have to try out
different mattresses.  In addition to having a good pillow it is also beneficial to put a pillow underneath your knees to take pressure off of your lower back.

The second best sleeping position is lying on your side (and this is the BEST if you are PREGNANT).  For this position you need a thicker pillow due to the extra room between your shoulder and your neck.  You want your spine to be in a straight horizontal line.  Also you will need a pillow between your legs so that it will support your hips and not allow your hip to turn in.”

Thanks a bunch!

Yours in health,
Kaili
Arc of Life Chiropractic

Read what a client recovering from cancer has to say about the importance of exercise.

On October 2, 2010 I participated in Gilda’s Run, a local event supporting Gilda’s House in Madison, WI. Gilda’s Run was also part of a larger movement, Livestrong Day that helps to raise cancer awareness on a global level to improve the lives of people affected by cancer.  Several hundred people turned out at Gilda’s Run in support of the countless individuals in various phases of their fight against cancer and to honor those that lost their battle.  It was energizing to be around so many strong and enthusiastic people.  We all are affected by cancer – either personally or know a loved one affected by the disease.

Coincidentally, October 2 also marks a personal day of victory for me as I celebrated my third year of being cancer free this year.  I was diagnosed with breast cancer at the age of 38.  At the time, my diagnosis seemed surreal, as I had always prided myself on making healthy choices and prioritizing regular physical activity.  My treatment consisted of three surgeries and chemotherapy.  It was the most challenging time of my life, and I was fortunate to have faith, and the love and support of my husband, family and friends.  After my chemotherapy treatments, there were days that I could not get out of bed due to the side effects.  The treatment also had some unexpected long-term effects, as the fatigue was relentless, and stayed long after the therapy had been completed.

Needless to say, the road to recovery proved to be more difficult than I ever imagined it would be.  I did not bounce back to my former self the way I had hoped and the fear of recurrence was always lurking.  In addition, I also was trying to feel comfortable in my own skin, as my self-esteem had taken a hit given the physical changes to my body.  I was so thankful to be healthy again but I was also struggling both mentally and physically.  It was difficult not to be able to return to my previous level of physical activity before my diagnosis.

Less than one year ago, I finally found my energy level improving, and I thought it was time to get back into a regular physical routine.   Over a year and half after my diagnosis and treatment, I was now extremely de-conditioned and weak.  I was the heaviest I had ever been and had lost muscle mass.  It would be an uphill battle, and the whole idea of regaining my fitness level was somewhat overwhelming.

It was by fate last November that I was fortunate to have crossed paths with Alison McWilliams and began to train with her.  Slowly, through her knowledge, expertise and endless encouragement I began to regain my strength and with that, my confidence.  She created specific workouts for me, and empowered me to work hard and stay focused on the task at hand.  Alison has a unique perspective on the importance of the mind/body connection, and encourages you to push yourself further than you ever thought possible.  Her workouts are fresh, challenging and energizing.  In less than one year of working with Alison, I have seen real results, and she has helped me to become stronger and more physically fit than I ever thought possible.  I have gained muscle mass, regained my cardiovascular fitness level, and have lost over 15 pounds.  Alison even allowed me to participate in her fitness videos.

I like to think that I emerged a stronger and healthier individual after cancer.  Every day is a gift and without your health, nothing else matters.  - Riley

I helped support the zoo by participating in the 10K Zoo Run Run to help raise money and awareness to keep the zoo in good working order for all to enjoy! The organizers did a great job for all of the participants in the 10k and 5k runs.  Everyone had a ton of fun – and runners dressed up as their favorite zoo animal.  My pink flamingo costume took home top honors!  Check out my photos….

Be sure to put it on your calendar for next year, as it is a run you won’t want to miss.  If you want to read more about the run, check out the zoo blog.

For the record…. Thanks to the vision of the Vilas Family, The Henry Vilas Zoo is only one of a few zoos in the country that has no admission fee.