YOU: on a Diet ( 03/01/08 - 05/31/08 )

[jezzie]

MATCHA LATTE ICED ENERGY TEA
Now and Zen

This recipe hails from Essencha Tea House & Fine Teas in Cincinnati. Part of Zen Buddhist culture for centuries, matcha makes brilliant but bitter green tea. However, matcha latte is "creamy yet crisp," says Essencha co-owner Tracy Monson. "And it gives you the ultimate energy boost!" Because it's made from the entire leaf, matcha may be the healthiest of all green teas.

Makes one 1-cup serving

1/2 to 1 teaspoon good-quality matcha, sold at Asian markets
1 tablespoon hot water
1 teaspoon sugar, or to taste
8 ounces milk or soymilk

Place matcha and sugar in a high-sided bowl. Whisk gently until blended. Add enough hot water to make a light paste, whisking until the mixture is free of clumps. Transfer to a cocktail shaker. Add milk and ice and shake well until foamy. Strain, and then drink straight up or over ice.

Ahh, the power of tea: Getting the right amount of antioxidants through food or supplements -- or green tea, which is loaded with these powerful health protectors -- can make your RealAge as much as 6 years younger.

[jezzie]

6 Healthy Reasons to Eat Watermelon

Big or small, seedless or not, red or yellow -- nothing says summer like a big, juicy watermelon (or a seed-spitting contest off the deck). But there is a lot more to this melon than water.

Turns out it's packed with phytonutrients, vitamins A and C, and a good hit of potassium, plus some vitamin B6 and thiamine -- everything except fat, sodium, and calories. Cool.

Stay healthier: Watermelon has lots of lycopene, a key plant antioxidant that is famous for fighting heart disease and prostate cancer. Tomatoes are usually considered the lycopene all-stars, but you have to cook them in a little oil to release it.

Watermelon, on the other hand, needs no cooking to unleash its lycopene. And, cup for cup, watermelon has 40% more of the antioxidant than tomatoes do.

Get your C: A big slice of watermelon (about 2 cups) provides almost half your daily vitamin C quota.

Fight infection: Two cups of the juicy red melon also supply nearly a quarter of your daily beta carotene, which your body uses to make vitamin A. Running low on beta carotene can leave you vulnerable to viral infections and vision trouble.

Heal faster: Watermelon (especially yellow-orange varieties) is one of the rare food sources of citrulline, an amino acid used in wound healing and cell division. Slurp up the juice, but bite down, too: There's extra citrulline in the white and green part that most people toss. Pickled rinds anyone?

Soothe stress: Watermelon is a good source of potassium, which helps control blood pressure -- making it the perfect snack for stressful family reunions.

Quench cravings: There are only 96 calories in 2 fill-you-up cups of sweet watermelon, and its high liquid content makes you feel full. So start your dessert course with a wedge and you'll be less likely to go overboard on Aunt Edith's brownies.

[jezzie]

Got leftovers? Make these:

EASY WATERMELON SLUSHIES
4 servings

Ingredients

3 cups diced watermelon
2 tablespoons lime juice
1 tablespoon sugar
1 cup crushed ice
1/2 cup water
Dash of black or cayenne pepper -- optional flavor twist for heat lovers

Combine all ingredients in blender or food processor and mix into a frosty slush.

BONUS: Space-Saving Tip for Small Fridges

Store uncut watermelons at room temperature. They continue to develop nutrients after picking, and refrigeration halts the process.

[jezzie]

Nutrition Boosters for Fruits and Veggies
Sure, leafy lettuces, red-ripe tomatoes, and crunchy carrots are good for you. But are you getting all the nutrients your produce has to give?
Written by RealAge, Inc., peer-reviewed by Dr. Axel Goetz, November 2006

Fresh fruits and veggies come packed with vitamins, minerals, and phytochemicals. Or do they?

Turns out it might depend on how you treat them. And no doubt you've wondered if you could be doing your produce pals some kind of disservice in the journey from the grocery store to your stomach.

Does microwaving really zap away the vitamins and minerals? Is it better to buy fresh instead of frozen? And is your body able to absorb all the good-for-you nutrition anyway?

RealAge answers your nutrition questions and outlines a few simple steps to help you get the most from your produce-packed meals.

Fresh vs. Frozen
Q. I've always thought fresh is best when it comes to fruits and vegetables, but now my daughter tells me frozen foods have more nutrients. Who's right?

A. You're both right. It's true that fresh fruits and vegetables tend to taste better and have more nutritional value than frozen or canned. But that's not always the case.

Fresh is best when it really is farm-fresh and ripe. However, many commercial fruits and veggies are picked before peak ripeness -- which also means before their nutritional peak -- to avoid spoilage during transport and storage.

And just a few days after harvest, fruits and vegetables begin to lose some of their nutritive goodness. What's more, the longer they sit on the shelf -- during transport, in the supermarket, and in your fridge -- the fewer nutrients they have left to pass on to you.

On the other hand, fruits and vegetables intended for freezing are usually picked closer to the peak of ripeness and are flash-frozen immediately after harvest. The processing does deplete some nutrients, but it locks in the rest for up to 12 months.

So in some instances, frozen fruits and veggies may actually have more of the vitamins and minerals your body needs.

Quick Tip: To help retain the highest levels of vitamin C, don't thaw frozen veggies before cooking. Studies show that vegetables cooked directly from frozen retain more vitamin C than vegetables that are thawed first.

[mikeysmommy33]

Originally Posted by jezzie

MATCHA LATTE ICED ENERGY TEA
Now and Zen

This recipe hails from Essencha Tea House & Fine Teas in Cincinnati. Part of Zen Buddhist culture for centuries, matcha makes brilliant but bitter green tea. However, matcha latte is "creamy yet crisp," says Essencha co-owner Tracy Monson. "And it gives you the ultimate energy boost!" Because it's made from the entire leaf, matcha may be the healthiest of all green teas.

Makes one 1-cup serving

1/2 to 1 teaspoon good-quality matcha, sold at Asian markets
1 tablespoon hot water
1 teaspoon sugar, or to taste
8 ounces milk or soymilk

Place matcha and sugar in a high-sided bowl. Whisk gently until blended. Add enough hot water to make a light paste, whisking until the mixture is free of clumps. Transfer to a cocktail shaker. Add milk and ice and shake well until foamy. Strain, and then drink straight up or over ice.

Ahh, the power of tea: Getting the right amount of antioxidants through food or supplements -- or green tea, which is loaded with these powerful health protectors -- can make your RealAge as much as 6 years younger.

Oh YUM! I love Matcha Lattes!!! Thanks for posting all of the wonderful information. I have been reading the You on a Diet book and was hoping there was a good support thread going on here!
I'll be coming back for more information for sure!

[jezzie]

Nice to meet you.
The basics are on Page One. Then there are a bunch of recipes.

To Microwave or Not to Microwave

Q. Does microwaving really zap all the vitamins and minerals from vegetables? If so, what's the best way to cook them?

A. The jury's still out on this one. Although some studies suggest the microwave is to blame for sucking nutrients out of your food, others point a finger at the water in which they are cooked.

For most fruits and vegetables, any type of cooking lowers the nutrient content. So for now, a good rule of thumb is: less is more.

* Leave skins on whenever possible. Many fruits and vegetables hold most of their antioxidants in their skins. Simply wash well before cooking/eating.
* Lightly steam vegetables instead of boiling, sautéing, or roasting. Better yet, go raw with a fresh salad.
* If you prefer to blanch your veggies, dip them into boiling water for the least amount of time possible.

The exception is the red tomato. Cooking actually increases its level of lycopene -- an antioxidant thought to help prevent certain types of cancer, heart disease, and vision loss.

Quick Tip: Drizzle your vegetables with a bit of olive oil to help your body better absorb the vitamins and minerals.

[jezzie]

Functional Fat

Q. I always use fat-free salad dressing to ensure I'm not loading up on extra calories. But I recently heard that full-fat salad dressing is best. Why is this?

A. It may seem counterintuitive, but it's true. Salad dressing with the fat is best if you're after the antioxidants in the salad.

That's because some antioxidants, such as carotenoids found in carrots, tomatoes, spinach, and corn, need fat in order to be absorbed by your body. In one study, participants who added full-fat dressing to their salads absorbed more carotenoids than participants who used low-fat, fat-free, or no dressing. But that doesn't mean you should drench your veggies in high-fat, high-calorie dressings.

Instead, make those calories count by pairing fresh salads with a bit of healthy fat. Choose salad dressings with exclusively heart-healthy monounsaturated fats. Ones with a base of olive oil, canola oil, or even avocado are best.

Beyond Fruits and Veggies

Q. Okay, so nothing beats a fresh salad with olive oil dressing for a nutritional punch. But do I have to get all my antioxidants from fruits and veggies?

A. Nope. Dark chocolate, red wine, and nuts also offer antioxidant-like substances. They just aren't as low-cal or as good for you as produce. So consider them nice little once-in-a-while treats.

Tea and spices are other sources of antioxidants that you can load up on to your heart's content.

Quick tip: If you're looking to get the antioxidant health benefits from dark chocolate (yes, it contains heart-healthy flavanols), don't mix it with milk. Recent studies suggest that milk may interfere with the body's ability to absorb flavanols.

Give Your Body the Best Advantage

Any way you slice it, if you eat a balanced diet with lots of fruits and vegetables, you're dealing yourself a pretty good hand in the vitamins and minerals game. But by employing a few of these nutrition-boosting tricks of the trade, you can turn your nutritional full house into a royal flush. RA

[jezzie]

Finding Foods with Lycopene

Q. I don't like the taste of tomato sauce, but I've heard it's a good source of the antioxidant lycopene. Are there any other fruits or vegetables that contain lycopene?

A. You're in luck. Tomatoes and tomato products may be the main dietary source of lycopene for most people, but you can top off your lyco-levels with other fruits, including papaya, guava, watermelon, and pink grapefruit.

Lycopene is nature's red and pink paintbrush; it's what gives those fruits their color. In people, it acts as a powerful antioxidant.

But it isn't always easy for our bodies to access lycopene. Tomatoes, for example, have relatively low levels of the antioxidant until they're cooked. Cooking increases the amount of lycopene, and adding a little olive or canola oil makes it easier for the body to absorb this healthful substance.

That means cooked and processed tomato products, such as tomato sauce, tomato soup, and spaghetti sauce, are all excellent sources of lycopene. Just stick with low-sodium, low-sugar varieties of prepared tomato products.

Quick tip: Pair fresh fruit like papaya, guava, watermelon, and pink grapefruit with low-fat (rather than nonfat) yogurt or cottage cheese to help your body better absorb the lycopene.

[jezzie]

Can Eggs Make You Smarter?

Like your poached egg and whole-wheat toast in the morning? Your brain might enjoy it, too.

Eating selenium-rich foods -- like eggs -- could help keep your memory sharp and your brain speed on high
as you age.

Your Brain on Selenium
In rural China, researchers found that elderly people who got at least the U.S. recommended daily value of selenium (about 55 micrograms per day) had cognitive test scores that put them in a league with people 10 years younger.

Super Sources

You can get your daily dose of selenium by eating whole-wheat bread (10 micrograms per slice), eggs (14 micrograms per egg), tuna (63 micrograms per 3-ounces), Brazil nuts (270 micrograms per half ounce), and many other foods. In other words, you don't have to go overboard with eggs -- and probably shouldn't -- to get your fill.

RealAge Benefit: Training your taste buds to love foods that thwart aging can make your RealAge at least
3 years younger.

[jezzie]

•Reel in Inflammation

Help control tissue-damaging inflammatory processes with a bit of fish oil.

Chronic inflammation of body tissues may play a role in the pathology of many diseases, including diabetes and heart disease. However, a new study reveals omega-3 fatty acids in fish oil may help reduce inflammation. Seek out a serving of oily fish such as salmon or tuna each week.

Inflammation is the body's immune response to injury and infection. However, evidence suggests chronic inflammation can damage tissues, contributing to heart and blood vessel disease, cancer, arthritis, diabetes, and many other conditions.

In a recent study, eicosapentaenoic acid (EPA), the essential omega-3 fatty acid found in fish oil, helped reduce skin and abdominal inflammation. EPA also limited several processes associated with inflammation, such as the movement of immune cells known as dendritic cells and the production of interleukin 12, a chemical messenger that enhances the immune response.

Steer clear of large, long-lived fish, such as sea bass, swordfish, and king mackerel, because they have the greatest likelihood of being contaminated with unacceptably high levels of mercury from the environment.

Safer fish choices include salmon, pollock, sole, and chunk light tuna.

RealAge Benefit: Eating a low-fat diet -- and eating healthful unsaturated fats when you do eat fat -- can make your RealAge as much as 6 years younger.

[jezzie]

A Berry Good Memory

A basket of berries may be a good way to boost your memory.

In a recent study, researchers discovered that the extracts of certain berries helped combat oxidative stress and DNA damage, both of which play roles in the development of Alzheimer's disease.

The researchers studied extracts from blackcurrants and boysenberries, two kinds of berries high in potent disease-fighting anthocyanins.

Blackcurrants are small, juicy, dark purple berries that are high in vitamin C and have a slightly bitter taste. Boysenberries are genetically similar to blackcurrants. Both berry types are rich in anthocyanins, potent disease-fighting antioxidants. Fruits high in anthocyanins tend to have deep red or purple hues.

In a recent study, researchers discovered that both blackcurrant and boysenberry extracts helped combat oxidative stress and DNA damage, two processes that contribute to Alzheimer's disease, cancer, and aging.

Although the study results are preliminary and need to be confirmed with further research, antioxidant-rich fruits remain a smart food choice. Eat a colorful assortment of different fruits and vegetables to get a healthy mix of disease-fighting compounds every day.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

[jezzie]

Common Dietary Supplements for Weight Loss

ROBERT B. SAPER, M.D., M.P.H., DAVID M. EISENBERG, M.D., and
RUSSELL S. PHILLIPS, M.D., Harvard Medical School, Boston, Massachusetts

Over-the-counter dietary supplements to treat obesity appeal to many patients who desire a "magic bullet"
for weight loss.

Asking overweight patients about their use of weight-loss supplements and understanding the evidence for the efficacy, safety, and quality of these supplements are critical when counseling patients regarding weight loss.

A schema for whether physicians should recommend, caution, or discourage use of a particular weight-loss supplement is presented in this article. More than 50 individual dietary supplements and more than 125 commercial combination products are available for weight loss.

Currently, no weight-loss supplements meet criteria for recommended use.

Although evidence of modest weight loss secondary to ephedra-caffeine ingestion exists, potentially serious adverse effects have led the U.S. Food and Drug Administration to ban the sale of these products.

Chromium is a popular weight-loss supplement, but its efficacy and long-term safety are uncertain. Guar gum and chitosan appear to be ineffective; therefore, use of these products should be discouraged.

Because of insufficient or conflicting evidence regarding the efficacy of conjugated linoleic acid, ginseng, glucomannan, green tea, hydroxycitric acid, l-carnitine, psyllium, pyruvate, and St. John's wort in weight loss, physicians should caution patients about the use of these supplements and closely monitor those who choose to use these products.

(Am Fam Physician 2004;70:1731-38. Copyright© 2004 American Academy of Family Physicians.)

Common Dietary Supplements for Weight Loss - November 1, 2004 - American Family Physician

[jezzie]

3 Ways to Dress Your Veggies

Your veggies don't like to be naked. And what couture do they prefer? Try a little healthful-fat finery.

A bit of unsaturated fat can help your body better absorb the fat-soluble nutrients in your vegetables. Here are three different looks to try:

1. Skip the fat-free ranch dressing. Instead, toss your greens with an olive-oil-based dressing like balsamic vinaigrette.
2. Make your fat crunchy. Season peppers, corn, carrots, or squash with salt, pepper, and lemon juice, and then top with slivered almonds or toasted sesame seeds.
3. Go Thai.

In a recent study, people who tossed their salads with a dressing that had some fat in it absorbed more carotenoids from the vegetables than the people who used a nonfat dressing.

Carotenoids are potent antioxidants found in brightly hued produce -- think red, orange, and yellow. But the small intestine needs a little fat to absorb these power nutrients. So do several other fat-soluble vitamins, including:

* Vitamin E (found in spinach and broccoli)
* Vitamin K (found in cabbage, cauliflower, and turnip greens)
* Vitamin D (found in some fish and in fortified dairy)

When you're dressing your veggies, remember the Brylcreem jingle: "A little dab'll do ya." You can nearly undo all the good in veggies by turning them into high-calorie, high-fat side dishes. So don't drown them in sauces and oils.

Think lightweight summer ensembles -- a little dribble of olive oil on a sliced tomato or a smattering of chopped walnuts on your spinach salad. Or a bit of Thai peanut sauce on your steamed broccoli.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

[jezzie]

Lemon Fettuccine with Asparagus and Shrimp
Serves: 4

Ingredients

1 pound asparagus, cut into 2-inch lengths
3 tablespoons extra virgin olive oil
24 large shrimp, peeled and deveined
2 cloves garlic, minced
freshly ground black pepper
1 pound fettuccine
1/3 cup freshly grated Parmesan cheese
zest of 2 lemons, finely grated
2 tablespoons chopped fresh parsley

Cooking Instructions
1. Bring a pot of salted water to a boil, drop in the asparagus and cook until al dente. Remove the asparagus with a colander or slotted spoon and plunge it into a bowl of ice water.

2. Bring the water back to a boil, drop in the fettuccine and cook until al dente. Drain the pasta, reserving 1/2 cup of the cooking liquid.

3. Meanwhile, heat 1 tablespoon of the olive oil in a large nonstick skillet over high heat. Add the shrimp and garlic, season with pepper and cook for 1 minute. Add the asparagus and cook until the shrimp are cooked through and the asparagus is warmed, about 2 minutes more.

4. Return the pasta to the pot and toss it with 1/2 of the Parmesan, 1/2 of the parsley, lemon zest, remaining olive oil and reserved cooking liquid. Season with a generous sprinkling of coarsely ground fresh pepper.

5. Divide the pasta among 4 warm bowls. Arrange the shrimp and asparagus on top and sprinkle with the remaining Parmesan cheese and parsley. Serve immediately.

Serving Size: 6 shrimp with pasta

[jezzie]

Pasta Chickpea Soup with Greens
This recipe serves: 6

Ingredients

2 cups dried chickpeas (garbanzo beans)
14 to 16 cups water for soaking and cooking the chickpeas
3 tablespoons olive oil
1/4 pound Canadian bacon
2 cloves garlic, peeled
2 yellow onions, diced, about 3 cups
3 cloves garlic, finely minced
3 cups escarole or swiss chard, cut into fine strips or chopped into strips about 1 inches wide and 3 inches long
3 cups chicken broth
1 cup small pasta shells or macaroni

Cooking Instructions
1. Pick over the chickpeas and remove any stones or debris. Rinse and soak the chickpeas overnight in 6 cups of water in the refrigerator. Drain and rinse again. Place half of the chickpeas in a small pot and cover with 4 cups of water. Bring to a boil, skim, then reduce heat and cook until done, about 50 minutes. The chickpeas shouldn't be mushy, but not al dente either! Drain and toss with a little good olive oil and set aside.

2. Place the other half of the chickpeas in a larger pot with two cloves of garlic and one large onion, diced. Add the Canadian bacon and cover with about 4 cups of water, enough to submerge all of the ingredients. Bring up to a boil, skim, then reduce to a simmer until very, very soft. Puree the contnts of the pot in a blender to create the soup base.

3. In a large saucepan, heat about 2 tablespoons of olive oil. Sauté the other chopped onion over low heat for about five minutes. Then add the minced garlic and cook for a minute or two.

4. Add the chopped escarole or Swiss chard. Stir until the greens wilt and are somewhat tender. Combine the cooked greens, the reserved chickpeas, and the pureed soup base. Add enough stock to thin, about 2 to 3 cups.

5. Cook the pasta in 4 cups of lightly salted water, until al dente. Drain and then add to the hot soup. Serve immediately. Garnish with grated Parmesan or pecorino cheese.

Note: You can make this soup with white beans too.

Serving Size: 1 bowl

[jezzie]

The Best and Easiest Way to Live Longer

Been a while since you went for your walk? You might not be so quick to skip it when you hear this:

Walking every day could slash your risk of an early death by 50 percent to 70 percent. Here's what we mean by that . . .

Fitness Breakdown

Walking is one of the cheapest and easiest ways to get -- and stay -- fit. And few things affect your longevity as much as your fitness level does.

Case in point: In a recent study involving a group of veterans, mortality rates were anywhere from 50 percent to 70 percent lower in the ones who were fittest -- regardless of whether they had underlying heart disease.

Walk Boosters

The fitter you are, the better. So here are some tips to help you get more out of your walks:

* Clock your baseline fitness levels for comparison.
* Be opportunistic. Seek out every chance to walk more.
* Try it in reverse.
* Take a break at your midpoint.
* Work on improving your speed.

RealAge Benefit: Doing stamina-building exercises for at least 60 minutes per week can make your RealAge as much as 6.4 years younger.

[jezzie]

Walk While You Work

Instead of sitting at your desk all day, wouldn't it be great if you could, say, walk in place at your computer and shed a few pounds?

That's exactly what researchers thought when they designed a workstation treadmill. They estimated it could help overweight people lose up to 66 pounds in a year. But because you won't find these far-thinking contraptions at your local Wal-Mart, here are a few realistic ways to make desk life less stationary.

Premise Pans Out

Obese workers had to walk at a speed of only 1 mile per hour at the walk-and-work stations to burn twice the calories they normally did during a workday. And replacing just 2 or 3 hours of sitting with walk-and-work action could burn 44 to 66 pounds over the course of a year.

Bottom line: Moderate activity matters. Here are some quick and easy ways to eke some exercise out of your workday:

* Spend half your lunch hour walking.
* Take three 10-minute walking breaks.
* Fidget
* Ask your employer about subsidizing memberships at local gyms.

No matter how hectic your schedule may be, you should try to walk 30 minutes every day. If it doesn't happen at work, slap on your walking shoes as soon as you get home.

RealAge Benefit: Losing excess weight by increasing physical activity can make your RealAge 3 to 9 years younger.

[jezzie]

Get in Step
Written by RealAge, Inc., peer-reviewed by Dr. Axel Goetz, November 2004

"Walking saved my life."

So say many walking enthusiasts who picked up the habit and as a result either reduced their risk of disease, lost weight, beat depression, or enjoyed countless other major health rewards.

Although you may not be surprised to know that walking is considered a superior health habit, it might surprise you to learn just how much research has confirmed the far-reaching and diverse health benefits that regular walkers experience.

Read some personal accounts from the "Walking the way to Health" Initiative (WHI) of how walking changed these people's lives.

Some doctors and scientists even believe that walking regularly can reverse illness and aging, making the simple act of walking quite possibly the most underrated prescription for good health.

Read on to discover the long list of health wishes that walking can fulfill for you.

1. I wish I had more energy.

A short brisk walk has both a calming and an energizing effect, according to research. And walking may help you feel more alert and well-rested because of its ability to improve the quality of your sleep.

Walking at a moderate pace later in the day can help encourage deep, restful sleep. Finally, the mood boost you experience from walking may further enhance your energy levels.

Walking toward a good night's sleep.
In a study, people who walked more than 6 blocks per day reduced their sleep problems by one third. Using a "brisk" pace cut their sleep problems in half.

2. I wish I could think more clearly.

Need to sort out some things in your head? Few activities help improve your perspective as quickly as a brisk walk, which will boost circulation in all parts of the body, including your brain.

Some research also has shown that walking is associated with less cognitive decline and a reduced risk of dementia later in life.

In addition to improving cognitive function, walking regularly can help you handle stressful situations and help you remain in control of your emotions, which clears the path for straight thinking.

[jezzie]

3. I wish I could protect myself from my parents' diseases.

Your genetics determine only a small part of your health profile. Research shows it's how you live your life that really counts, and walking regularly can prevent and improve many serious chronic diseases.

Here is a short list of ways that walking can reduce the impacts of disease. Moderately intense activities such as walking can:

• Reduce cardiovascular disease by as much as 30-50 percent.
• Decrease osteoarthritis pain, and improve stability, endurance, and agility.
• Reduce the risk of colon cancer and possibly breast cancer.
• Protect against diabetes in high-risk people, and lower blood glucose and improve insulin action in diabetics.
• Lower blood pressure and reduce the risk of heart attack.

4. I wish I could lose weight.

Although you might think that losing weight is the only way to enjoy an improved health profile, the truth is that regular walkers may not have to worry quite as much about what the scale says.

Studies show that thin, sedentary people may have more markers of heart disease risk than overweight people who exercise regularly.

Nonetheless, losing weight is a great way to improve your health profile and walking can help you accomplish this goal. Walking will increase the number of calories you burn each day and can boost your muscle mass, which in turn helps your body burn more calories throughout the day, not just while you are exercising.

[jezzie]

5. I wish I felt happier in general.

Protecting and nurturing your mental health is an important part of overall wellness, and studies show that walking regularly has the ability to lower your stress levels.

Also, studies show that aerobic exercise such as walking may bring long-term benefits to your mental disposition by warding off both depression and anxiety.

Steps toward better health

No other prescription for your health is as free and easy as walking. It can even equal more vigorous forms of exercise in terms of its ability to improve your health profile. And it's easier on your body, especially your joints, than activities such as running. Do you know of any medicine that has greater benefits for your health and well being?

Don't think you have the time to walk?

Just take a short walk in the morning and another at lunch or after work. Physical activity can be accumulated over the course of a day rather than all in one session, and it doesn't have to result in weight loss to have health benefits.

So start where you are and gradually increase the amount of time you spend walking. You'll gradually be granting yourself some very key health wishes in the process. RA