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Walking for a Longer Life

Karl J. Ruth Jr.

Apr 22
1 min

Walking for a Longer Life

#fitfriday A new study found that if most people—particularly adults over 40—were active just 10 minutes more a day, it could save more than 110,000 American lives each year. Researchers noticed no difference in benefits based on race or sex. Not surprisingly, the study further noted that an increase of 20 or 30 minutes could lead to even more lives saved. The study’s projections are based on an additional 10 minutes of moderate to vigorous physical activity. Such activities

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The Science of Snacking

Karl J. Ruth Jr.

Apr 8
1 min

The Science of Snacking

#fitfriday Snacking has a bad reputation, but it can be an important part of a healthy diet. It comes down to choosing healthy snacks and watching portion sizes. Nutrition is key to a healthy lifestyle. Snacking on healthy bites during the day offers the following benefits: Healthy snacking increases energy. It can provide midday energy boosts and fuel for exercise. Healthy snacking provides nutrients. It can meet your daily nutrient needs. The best snacks consist of nutrient

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How to Make-and Keep-Your New Year's Resolution

Karl J. Ruth Jr.

Jan 21
2 min

How to Make-and Keep-Your New Year's Resolution

#fitfriday Fitness, finances and weight loss are often the three most popular New Year's resolutions. Regardless of what you choose as your resolution, make sure it’s a “SMART” goal—one that is specific, measurable, attainable, realistic and timely—to increase the odds that you will stick to it. Here’s what that means: Specific—A specific goal is simple and strategic. It’s something you can easily conceptualize. For exam

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Cholesterol and You

Karl J. Ruth Jr.

Sep 24, 2021
2 min

Cholesterol and You

#fitfriday Did you know one in three American adults has high cholesterol? Cholesterol is a waxy substance found in your blood. Your body needs it to build cells, but too much can pose a problem. Cholesterol travels through the blood on proteins called lipoproteins. There are two types of lipoproteins: LDL (low-density lipoprotein)—known as bad cholesterol—makes up most of your body’s cholesterol. High levels of LDL cholesterol can increase your risk for heart disease and str

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3 Ways to Snack Smartly

Karl J. Ruth Jr.

Jun 25, 2021
1 min

3 Ways to Snack Smartly

Photo: Pixabay #fitfriday It’s completely normal to snack throughout the workday. However, it can especially be tempting to opt for the fast, easy (but unhealthy) option if you are working from home. Keep the following three tips in mind to help you snack smartly during the workday at the office or at home. Plan your snacking. Think ahead so you don’t desperately reach for unhealthy items. At the beginning of the week, make or pre-portion your healthy snacks so they’re ready

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Health Benefits of Gardening

Karl J. Ruth Jr.

Jun 11, 2021
1 min

Health Benefits of Gardening

Photo: Pixabay #fitfriday It’s likely that you may already have a garden. According to the Garden Media Group, 16 million people started gardening during the pandemic. As we enter the growing season, gardening is a great way to spend time outdoors—and get some exercise. The Centers for Disease Control and Prevention counts activities like raking and cutting grass as light to moderate exercise—while shoveling, digging and chopping wood are vigorous exercise. In addition to ph

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Outdoor Exercise Safety Tips

Karl J. Ruth Jr.

Jun 4, 2021
2 min

Outdoor Exercise Safety Tips

Photo: Pixabay #fitfriday As we move into summer, many will want to exercise outdoors to stay active and get some fresh air. That’s great news, as experts recommend at least 150 minutes of moderate aerobic activity each week. Working out in hot and humid weather can put extra stress on your body; however, there are simple precautions you can take to protect yourself. Workout Tips By moving your workout outdoors, you can boost your mood and improve your concentration. Also, yo

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Fast Food and Heart Health

Karl J. Ruth Jr.

May 28, 2021
1 min

Fast Food and Heart Health

#fitfriday Fast food is highly processed and contains unhealthy trans fats, especially when food items are fried in oil. Eating fried food may increase your risk for heart disease and stroke. According to new research, people who ate the most fried food per week had a 28% higher risk of major cardiovascular events, compared with those who ate the least. Those people also had a 22% greater risk of heart disease—and a 37% elevated risk of heart failure. Along with choosing bake

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Moving 11 Minutes Per Day Can Improve Your Health

Karl J. Ruth Jr.

May 7, 2021
1 min

Moving 11 Minutes Per Day Can Improve Your Health

#fitfriday There’s no denying that the pandemic has hampered activity levels. On top of exercising less, you are likely sitting more than normal too. However, a sedentary lifestyle can be hazardous to your health. Although this type of lifestyle may be a pandemic reality, there’s good news about the benefits of small move goals. According to new research from the Norwegian School of Sports Medicine, just 11 minutes of daily, moderate exercise can provide long-term health bene

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Mental Health Support During the Pandemic

Karl J. Ruth Jr.

Apr 16, 2021
1 min

Mental Health Support During the Pandemic

#fitfriday Rarely has there been a greater need for mental health support than now. Before the pandemic, there were already shortages of mental health professionals. For example, there were 45 psychologists or psychiatrists for every 100,000 Americans. In some places, that ratio was just one professional per every 30,000 people. Additionally, Mental Health America data reveals almost a quarter of adults with a mental illness say they aren’t able to get the treatment they need

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Making Every Bite Count

Karl J. Ruth Jr.

Mar 5, 2021
2 min

Making Every Bite Count

#fitfriday The foods and beverages you consume have a significant impact on your health. In fact, 60% of adults have one or more diet-related chronic diseases. The newly released Dietary Guidelines for Americans (2020-2025) offers science-based nutrition advice to develop healthy eating habits and reduce chronic disease risk. For the first time, this edition provides recommendations by life stage, from birth through older adulthood. The latest guidance provides four overarchi

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3 Ways to Boost Your Heart Health

Karl J. Ruth Jr.

Feb 12, 2021
2 min

3 Ways to Boost Your Heart Health

#fitfriday Heart disease continues to be the leading cause of death for both men and women in the United States. In fact, 1 in every 4 deaths is caused by heart disease. Heart disease refers to several different types of heart conditions. Coronary artery disease—caused by plaque buildup in the walls of the heart’s arteries—is the most common. Other forms of heart disease include heart attack, heart failure, arrhythmia and congenital heart defects. The symptoms of heart diseas

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Kick Stress Eating to the Curb

Karl J. Ruth Jr.

Jan 15, 2021
1 min

Kick Stress Eating to the Curb

#fitfriday As the COVID-19 pandemic and winter season continue, you may be fighting the urge to eat your feelings. Although stress eating may be soothing at first, you likely won’t feel better in the end. Consuming excess calories in one sitting can cause fatigue, bloating, stomach discomfort and weight gain over time. Consider the following ways to cope with stress eating: Indulge in moderation. Everything is OK in moderation, just don’t overdo it. Set yourself a limit befor

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5 Ways to Start Your Year Off Right

Karl J. Ruth Jr.

Jan 8, 2021
2 min

5 Ways to Start Your Year Off Right

#fitfriday Like many other people, you may be thinking about what you would like to accomplish in 2021 or what life changes you could make. Common New Year’s resolutions include losing weight, exercising, getting organized, learning new skills and saving money. To achieve your resolutions, try the following strategies: Set a goal that motivates you. Set a goal that is specific. Set a goal that is manageable or attainable. Write down your goals to establish intention. Share yo

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Are You Getting Enough Water?

Karl J. Ruth Jr.

Dec 19, 2020
1 min

Are You Getting Enough Water?

#fitfriday To prevent dehydration, you need to consume adequate amounts of fluid. Dehydration can increase your risk of illnesses and cause health problems, such as fatigue and muscle weakness. According to new guidelines, men should get about 3.7 liters (15 ½ cups) of fluids each day, and women need about 2.7 liters (11 ½ cups). Remember that the water content of the foods you eat counts as well. You need to get enough water for your body to operate at its best. Make water y

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Give Your Holiday Baking Recipes a Makeover

Karl J. Ruth Jr.

Dec 12, 2020
1 min

Give Your Holiday Baking Recipes a Makeover

#fitfriday Food is part of holiday traditions, and your family likely looks forward to certain recipes. Luckily, there are some simple substitutes to make your favorite holiday recipes a bit healthier. Consider the following tips to transform your recipes without sacrificing flavor: Fat—For baked goods, use half the butter or oil and replace the other half with unsweetened applesauce or mashed banana. Salt—If baked goods don't require yeast, you can reduce salt by half. Sugar

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Benefits of Buying Seasonal Produce

Karl J. Ruth Jr.

Nov 7, 2020
2 min

Benefits of Buying Seasonal Produce

#fitfriday In today’s market, it’s normal to see the same produce available year-round. However, that doesn’t mean the quality’s the same throughout the seasons. Eating seasonally means you are simply taking advantage of the harvest schedule and enjoying produce at its peak. For this time of year, that includes foods with rich fall colors like burnt orange, deep burgundy and hunter green. Shop for seasonal produce and reap the following benefits: Fresher food—Seasonal produce

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Survive the Summer Heat

Karl J. Ruth Jr.

Aug 14, 2020
1 min

Survive the Summer Heat

#fitfriday Summer heat can be more than uncomfortable—it can be a threat to your health, especially for older adults and children. Whatever your age, don’t let the summer heat get the best of you. There are two types of heat illness to keep an eye out for this summer: Heat exhaustion—Heat exhaustion occurs when a person cannot sweat enough to cool the body, usually the result of not drinking enough fluids during hot weather. A person suffering from heat exhaustion must move t

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Grilling Safety Tips

Karl J. Ruth Jr.

Jul 24, 2020
1 min

Grilling Safety Tips

#fitfriday As warmer weather hits, the smell of food on the grill fills the air. According to the National Fire Protection Association, nearly 9,000 home fires each year involve grills, so it’s important to brush up on barbecue safety. Consider the following grilling safety tips: Grill outside only. Don’t grill in a garage, porch or other enclosed space,even if it’s ventilated. Choose a safe location. Keep your grill on a flat surface at least 10 feet away from your house, ga

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Eating Healthy Doesn’t Have to Be Expensive

Karl J. Ruth Jr.

Apr 17, 2020
2 min

Eating Healthy Doesn’t Have to Be Expensive

#fitfriday Eating a well-balanced diet is a key component of living a long, healthy life. Many Americans think that eating healthy means they have to empty their wallets, which isn’t necessarily the truth. Keep the following money-saving tips in mind next time you’re grocery shopping: Make a weekly meal plan. Before you go to the store, think about what meals and snacks you want for the week. Read recipes thoroughly so you can make an accurate list of everything you need, red

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