Health & Wellness

Home Exercises with Dumbbells

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Home Exercises with Dumbbells
By  R. Scott Siewert
Health & Wellness Director

Here is a simple weight resistance dumbbell routine that can be performed at home with good success. You are using one exercise per body part.

Your goal would be to do three (3) sets of twelve (12) to fifteen (15) repetitions for each of the exercises.  And , oh yes one minute rest between each set.

Dumbbells weights sets are usually very inexpensive and can be found at garage sells, auctions or used goods stores. My wife found a new rubber coated set of dumbbells in the tool section at the grocery store. If you stay consistent with these exercises every other day, the simple routine will give you results.

HERE is to Weight Training ....


Make Sure You Get Enough Vitamin D ?

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Written by:  R. Scott Siewert
Director of Health & Wellness  

Long recognized for its value in maintaining bone strength and promoting calcium absorption, vitamin D has exploded onto center stage as possible the most important vitamin that humans can take. It reduces their risk of cancer, heart disease, immune deficiency and overall health.

Despite vitamin D’s proven value, a shockingly large proportion of people are not getting enough of it. Vitamin D is converted to its active form by sunlight acting on skin, and many people may not get enough sunlight…especially in winter months. Another problem is that aging skin is less effective at converting vitamin D into its active form, making the risk of deficiency even greater as people grow older.

Scientists are now redefining blood levels of vitamin D that are necessary for bare minimum bone health. A whopping 42 -57% of Americans are vitamin D insufficient by these newer, and more rigorous criteria, and nutritionist now strongly recommend monitoring levels of vitamin D in the blood.

Vitamin D levels do not always correspond to ingested doses of vitamin D supplements or to sunlight exposure. Factors like body mass affect how much supplemental vitamin D is needed to achieve the correct level. Those who take at least 5,000 IU a day supplemental (7,000 IU a day during cold and flu season) are probably in favorable range. To make sure you are taking enough vitamin D, a blood test can provide a definite answer.


The Awesome Apple

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The Awesome Apple

Written By: Scott Siewert
Health & Wellness Director

In the past few years, hard science has begun to prove the phrase “an apple a day keeps the doctors away” isn’t just a saying-it-may be fact. With its overwhelming load of powerful nutrients, antioxidants, fiber and photochemicals in every bite, the simple apple has been rising among nutritionist and scientist alike for its health potency. In addition, the apple peel has been shown to contain triterpenoids compounds that process strong anti-cancer activity, especially in preventing breast, colon, and liver cancer. The meat of the apple and the peel work together to help fight off many common illnesses and health problems, including lung cancer, cardiovascular disease, asthma, excessive weight, Alzheimer’s and dementia. Cutting- edge studies are proving the apple’s value as a health enhancing fruit on almost a daily basis.

A study by Cornell University food scientist has shown apples have the ability to reduce the risk of breast cancer. Also shown were facts that apples have a strong impact in reducing the risk of lung cancer. Apples may prevent cardiovascular disease and promote heart health by lowering cholesterol and improve the function of blood vessels. Multiple studies have shown apple consumption to be associated with decreased risk in asthma. In another recent study at Cornell University it was discovered that anti-oxidant quercetin found in apples helps to protect brain cells from oxidative stress. Oxidative stress is a tissue damaging process linked to Alzheimer’s.

So there you have it, an Apple a day keeps the doctor away.
                                                                                   Where is my Apple?  


Aspirin Anti-Cancer Power

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Aspirin Anti cancer PowerResearchers at Oxford University found that daily-low-dose aspirin therapy slashes overall risk of cancer death by 20% and colorectal cancer death risk by 40%. This cancer preventive benefit increased with age, proving especially effective in the population 55 and older. Aspirin Anti-Cancer fighting power increases over time, requiring 5 years for the benefit to mature, and reaching peak power in 10 years.

Aspirin combats cancer by beneficially suppressing the activity of the pro-inflammatory enzyme cyclooxy – genase-2 (COX-2) and the master switch protein complex nuclear factor – kappaB (Nf-kb).  Although its side affect profile is relatively limited, natural intervention to minimize aspirins potential side effects are, included zinc carnosine as polarpre-zinc and extracts of cranberry and licorice. Drug companies are already developing pharmacologically similar drugs no effective than aspirin and far more costly.

Aspirin: Word of Caution Some people should consult a physician before taking daily low dose aspirin. Individuals with certain heart, kidney and other medical conditions may not be suitable for low dose aspirin therapy.

R. Scott Siewert
Health & Wellness Director


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U.S. Obesity Growing at an Alarming Rate

Written by: R. Scott Siewert, Health & Wellness Director

In reports published by Cornell University and Life Extensions, nearly 17% of the U. S. medical cost can be blamed on obesity. That suggests the nation’s weight problem may be having close to twice the impact on medical spending as previously estimated.

One of the most staggering statistics revealed in the report is that the number of states where 30% of the population is obese tripled between 2007 and 2009, going from three states to nine. Doctor Thomas Frieden, the head of the centers for Disease control and Prevention (CDC) told reporters that “less than a decade ago, in 2000, not a single state had obesity prevalence of 30% or higher”.

Obesity, which is defined as having a body mass index over 30 (calculated by diving a persons’ weight in kilograms by their height in squared meters), put people at a greater risk for the severe health problems. In addition, there is a tremendous economic cost, at medical expenditures associated with the condition are estimated to be around $147 billion annually.

Bill Dietz, director of the CDC’s division of nutrition, physical activity, and obesity, said in a news conference that “the availability and consumption of high calorie foods along with more sedentary life styles has been led to epidemic.

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