Walking for exercise is getting plenty of research attention - right down to the recommended miles per hour! A recent study of people averaging 73 years of age showed a 50% decrease in cardiovascular disease (CVD) for those who walked 3 mph versus those who walked only 2 mph. The group of 4,207 walkers were followed for ten years. Walking longer also produced similar results for those walking 7 blocks versus 5 blocks. "Even late in life, moderate physical activity such as walking is linked to…

Holidays can be exciting, but reducing stress continues to remain a common concern for many people. Holiday decorations, nostalgia, memories, and commercialization can easily paint an unrealistic picture of what your family get-together and experience should look like. Caution! Holiday excitement and anticipation are healthy and renewing things, but if anxiety and pressure to perform and get everything "perfect" are taking the cheer out of your season, then here's a tip: Use perfection and…

Millions of people with seasonal affective disorder (SAD), a mood disorder associated with depression and related to seasonal variations of light. Discovered 35 years ago, the condition affects over 4% of the population in the United States and upwards to 20% of Canadians at some point in their lives. Only about 1.5% of Floridians experience the condition. Use of a light box (easily purchased online) to increase the amount of daily exposure to light has been a recommendation of the American…

When January rolls around, will you be satisfied and proud that you did not let your diet get out of control? Here are a few time-tested tips from the American Association of Diabetes Educators to help you manage seasonal stress and the holiday food parade. (1) Decide that you will enjoy the fun but still be healthy this season. Spend a few quiet moments planning out this goal. (2) Make a written contract with yourself -literally, in writing, and sign it to help you stay motivated. (3) Plan…

It's easy to skip cooking at home when you face long work days, aggravating commutes, day-care drops, and errands. Unfortunately, you're likely to be consuming more calories from carbohydrates, sugar, frozen meals, and instant foods when you're on the go. To get healthier, gain less weight, and reduce the hassle of cooking at home, think pasta, casseroles, stews, curries, soup, risottos, stir-fries, and salads. With planning, you can easily stock up for two weeks with fresh, frozen, canned, and…

Ten minutes of exercise as often as you can fit into your workweek can help keep you fit, but you need to train yourself to spot the nooks and crannies in your schedule. (1) Let go of the idea that exercise must be 30 minutes or 300 minutes a week in order to count. These are blocks that thwart your motivation. (2) Think of exercise as an activity you insert rather than plan. (3) Forget the "sweat and shower" piece. A brisk walk for ten minutes can deliver benefits without the obligatory…

Did you know that 35% of American adults have prediabetes - a condition that can lead to diabetes if left unchecked? Most don't even know they have it. Starting January 1, 2014 PEBB partnered with Diabetes Prevention and Control Alliance to provide the NOT ME Diabetes Prevention Program. NOT ME works with your health plan to help you know your prediabetes risk, find out if you have prediabetes, and learn how to prevent diabetes through small habit changes. NOT ME will be available at no cost…

Try a positive and affirming approach to managing grief during the holiday season. Missing loved ones during the holidays is difficult, but experience shows it helps to plan ahead with specific activities and arrange in advance the support you need and deserve. Recognizing that "this year will be different" can give you permission to feel sad without feeling guilty, and ironically, it can reduce the intensity of these emotions. Avoid isolating yourself, and be around people you know you love…