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Resources & References

Fitness

Walk for Health

  1. 8 Astonishing Benefits of Walking. http://www.rodale.com/benefits-walking?page=0,6. Accessed April 26, 2013.
  2. Calories Burned After Walking for 30 Minutes. http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm. Accessed April 26, 2013.
  3. The Benefits of Walking. American Heart Association. http://www.startwalkingnow.org/whystart_benefits_walking.jsp. Accessed April 23, 2013.
  4. Walking for health. http://www.nhs.uk/Livewell/getting-started-guides/Pages/getting-started-walking.aspx. Accessed April 25, 2013.
  5. Walking for good health. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/walking_for_good_health?open. Accessed April 26, 2013.

 

Stay Fit While You Work

  1. Be Physically Active without Spending a Dime. http://go4life.nia.nih.gov/sites/default/files/SpendingDime.pdf. Accessed May 13, 2013.
  2. Benefits of exercise. http://www.nhs.uk/Livewell/fitness/Pages/whybeactive.aspx. Accessed May 14, 2013.
  3. Get Active. Basics. http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active. Accessed May 13, 2013.
  4. Levine JA, et al. Move a Little, Lose a Lot. New York, N.Y.: Crown Publishing Group; 2009:53.\
  5. Long-Term Consequences of Physical Inactivity. http://www.cdc.gov/healthyyouth/physicalactivity/facts.htm. Accessed May 14, 2013.
  6. Thompson WG, et al. Feasibility of a walking workstation to increase daily walking. British Journal of Sports Medicine. 2008;42:225.

 

Health Spotlight

Beat Your Sugar and Starch Addiction

  1. Breaking Your Sugar Addiction. http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1663&page=4. Accessed March 26, 2013.
  2. Healthy Eating, http://www.diabetes.org/diabetes-basics/prevention/checkup-america/healthy-eating.html. Accessed March 26, 2013.
  3. How to fight sugar addiction. http://www.livestrong.com/article/355238-how-to-fight-sugar-addiction/. Accessed March 26, 2013.
  4. Ten steps to break your sugar addiction. http://www.firstourselves.org/10-steps-to-control-sugar-cravings/. Accessed March 26, 2013.

 

Health Tips for Busy Entrepreneurs

  1. Benefits of exercise. http://www.nhs.uk/livewell/fitness/Pages/Fitnesshome.aspx. Accessed June 7, 2013.
  2. Importance of Sleep: Six reasons not to scrimp on sleep. Accessed June 8, 2013.
  3. Importance of sleep and health. http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health. Accessed June 8, 2013.
  4. Sedentary Lifestyle is Dangerous to Your Health. http://www.ncpad.org/403/2216/2006-09~Issue~~Sedentary~Lifestyle~is~Dangerous~to~Your~Health. Accessed June 7, 2013.
  5. Stress and Your Brain. http://www.nlm.nih.gov/medlineplus/magazine/issues/winter08/articles/winter08pg6a.html. Accessed June 11, 2013.
  6. Physical exercise and health: A review. http://www.ncbi.nlm.nih.gov/pubmed/17111741.
  7. Wang G, Pratt M, Macera CA, Zheng ZJ, Heath G. Physical activity, cardiovascular disease, and medical expenditures in U.S. adults. Ann Behav Med. 2004; 28:88-94.
  8. Your guide to healthy sleep. http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep.pdf. Accessed June 10, 2013.

 

Healthy Living

Healthy Drinks for Diabetes

  1. Diabetes Statistics. http://www.diabetes.org/diabetes-basics/diabetes-statistics/. Accessed on March 28, 2013.
  2. Healthy drinks for diabetes. http://healthmeup.com/photogallery-diet-fitness/healthy-drinks-for-diabetics/16389/9. Accessed on March 28, 2013.
  3. Health Drinks for Diabetics. http://www.onlymyhealth.com/health-drinks-diabetics-1330680633. Accessed on March 28, 2013.
  4. Six Ideas for Low-Sugar Drinks. http://www.hsph.harvard.edu/nutritionsource/low-sugar-drink-ideas/. Accessed on March 28, 2013.
  5. The Best Liquids to Drink If You Are Diabetic. http://www.livestrong.com/article/505702-the-best-liquids-to-drink-if-you-are-diabetic/. Accessed on March 28, 2013.
  6. What drink is best for a diabetic? http://www.livestrong.com/article/496959-what-drink-is-best-for-a-diabetic/. Accessed on March 28, 2013.

 

Snack Smartly: Be Hale and Hearty

  1. Foods to limit. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/maintain-adopt/limit-eng.php. Accessed April 11, 2013.
  2. Healthy Snacking. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Healthy-Snacking_UCM_301489_Article.jsp. Accessed April 10, 2013.
  3. Healthy Snacking Can Be Part of Healthy Eating. http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Healthy-Eating---General/Healthy-Snacks-for-Adults.aspx. Accessed April 11, 2013.
  4. Snacking Smart with Diabetes. http://www.diabetes.org/food-and-fitness/food/planning-meals/snacks/. Accessed April 10, 2013.
  5. Smart snacking. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/snacks-collations-eng.php. Accessed April 11, 2013.

 

10 Reasons to Fiber Up Your Diet

Get your Fill of Fiber: Choose High Fiber Foods

5 Easy Tips to Fit in More Fiber to Your Diet

  1. Ewaschuk JB, Dieleman LA. Probiotics and prebiotics in chronic inflammatory bowel diseases. World J Gastroenterol. 2006;12:5941–5950.
  2. Guarner F. Inulin and oligofructose: impact on intestinal diseases and disorders. Br J Nutr. 2005;93(Suppl 1):S61–S65.
  3. Guarner F. Prebiotics in inflammatory bowel diseases. Br J Nutr. 2007;98(Suppl 1):S85–S89.
  4. Anderson JW. Dietary fiber and associated phytochemicals in prevention and reversal of diabetes. In: Pasupuleti VK, Anderson JW, eds.Nutraceuticals, Glycemic Health and Type 2 Diabetes. Ames, Iowa: Blackwell Publishing Professional; 2008:111–142
  5. Liu S, Manson JE, Stampfer MJ, et al. Whole grain consumption and risk of ischemic stroke in women: a prospective study. J Amer Med Assoc. 2000;284:1534–1540.
  6. Merchant AT, Hu FB, Spiegelman D, Willett WC, Rimm EB, Ascherio A. Dietary fiber reduces peripheral arterial disease risk in men. J Nutr. 2003;133:3658–3663.
  7. Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett WC. A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr. 1998; 128:714–9.
  8. Steffen LM, Jacobs DR Jr, Murtaugh MA, Moran A, Steinberger J, Hong CP, Sinaiko AR. Whole grain intake is associated with lower body mass and greater insulin sensitivity among adolescents. Am J Epidemiol 2003;158:243–50.
  9. Flint AJ, Hu FB, Glynn RJ, Jensen MK, Franz M, Sampson L, Rimm EB. Whole grains and incident hypertension in men. Am J Clin Nutr 2009; 90:493–8
  10. Dietary Fiber and Digestive Diseases. http://digestive.niddk.nih.gov/ddiseases/topics/dietaryfiber.aspx. Accessed September 9, 2013
  11. Benefits of a High-Fiber Diet. http://www.fiberfacts.org/benefits-of-high-fiber-diet.asp. Accessed September 9, 2013
  12. Health benefits of dietary fiber. http://www.nationalfibercouncil.org/pdfs/Fiber_Review_Paper.pdf. Accessed September 9, 2013
  13. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity, and cardiovascular disease. Susan S Cho, Lu Qi, George C Fahey Jr, and David M Klurfeld. doi: 10.3945/ajcn.113.067629
  14. USDA National Nutrient Database for Standard Reference, Release 25. Fiber, total dietary (g ) Content of Selected Foods per Common Measure, sorted alphabetically. https://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR25/nutrlist/sr25a291.pdf. Accessed September 13, 2013
  15. Fiber. http://www.nutritionfoundation.org.nz/nutrition-facts/Nutrients/carbohydrates/fiber. Accessed September 13, 2013
  16. Sun Q, Spiegelman D, van Dam RM, et al. White rice, brown rice, and risk of type 2 diabetes in US men and women. Arch Intern Med. 2010; 170:961-9
  17. Schatzkin A, Mouw T, Park Y, et al. Dietary fiber and whole-grain consumption in relation to colorectal cancer in the NIH-AARP Diet and Health Study. American Journal of Clinical Nutrition. 2007; 85:1353-60.
  18. Strayer L, Jacobs DR, Jr., Schairer C, Schatzkin A, Flood A. Dietary carbohydrate, glycemic index, and glycemic load and the risk of colorectal cancer in the BCDDP cohort. Cancer Causes and Control. 2007; 18:853-63.
  19. Dietary Fiber and Digestive Diseases. http://digestive.niddk.nih.gov/ddiseases/topics/dietaryfiber.aspx. Accessed September 12, 2013
  20. Nicklas TA, Myers L, O’Neil C, Gustafson N. Impact of dietary fat and fiber intake on nutrient intake of adolescents. Pediatrics. 2000;105:E21–E27
  21. Schatzkin A, Mouw T, Park Y, et al. Dietary fiber and whole-grain consumption in relation to colorectal cancer in the NIH-AARP Diet and Health Study. American Journal of Clinical Nutrition. 2007; 85:1353-60.
  22. Fiber. http://www.nutritionfoundation.org.nz/nutrition-facts/Nutrients/carbohydrates/fiber. Accessed September 10, 2013
  23. Tips to Help You Eat Whole Grains. http://www.choosemyplate.gov/food-groups/grains-tips.html. Accessed September 10, 2013
  24. Fiber in food. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fiber_in_food. Accessed September 10, 2013
  25. The Benefits of Eating Fiber. http://www.diabetes.ca/diabetes-and-you/nutrition/fiber/. Accessed September 11, 2013
  26. The Scoop on Whole Grains. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm151902.htm. Accessed September 10, 2013
  27. Foods with a high fiber content. http://www.studenthealth.gov.hk/english/resources/resources_bl/files/dietary_fiber_your_body.pdf. Accessed September 13, 2013
  28. Dietary Fiber. http://www.nlm.nih.gov/medlineplus/dietaryfiber.html. Accessed September 9, 2013
  29. High-fiber foods. http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000193.htm. Accessed September 9, 2013
  30. Fiber Facts. http://healthymeals.nal.usda.gov/hsmrs/Montana/FiberFoodsList.pdf. Accessed September 9, 2013

 

Superfoods

Bee Healthy! Discover the Health Benefits of Honey

  1. Health Benefits of Honey. http://www.benefits-of-honey.com/health-benefits-of-honey.html. Accessed April 17, 2013.
  2. National Honey Board. Honey’s Natural Benefits. http://www.honey.com/honey-at-home/honeys-natural-benefits/. Accessed April 18, 2013.
  3. National Nutrient Database for Standard Reference. http://ndb.nal.usda.gov/ndb/foods/show/6058?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=honey. Accessed April 16, 2013.

 

Yogurt - Wholesome Food for Everybody

  1. Cheng S, Lyytikainen A, Kroger H, et al. Effects of calcium, dairy product, and vitamin D supplementation on bone mass accrual and body composition in 10-12-y-old girls: a 2-y randomized trial. Am J Clin Nutr. 2005;82(5):1115-26.
  2. Health benefits of yogurt. http://www.milk.co.uk/page.aspx?intPageID=85. Accessed June 7, 2013.
  3. Know Your Yogurt. http://www.aboutyogurt.com/. Accessed June 6, 2013.
  4. Nutrient data for 01256, Yogurt, Greek, plain, nonfat. http://ndb.nal.usda.gov/ndb/foods/show/219?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=yogurt. Accessed June 7, 2013.
  5. The health benefits of yogurt. http://www.canadianliving.com/health/nutrition/the_health_benefits_of_yogurt.php. Accessed June 7, 2013.
  6. The nutritional composition of yogurt. http://www.milk.co.uk/page.aspx?intPageID=196. Accessed June 6, 2013.
  7. Yogurt Nutrition. http://www.healthyeating.org/Milk-Dairy/Nutrients-in-Milk-Cheese-Yogurt/Yogurt-Nutrition.aspx. Accessed June 7, 2013.

 

Wonder Nuts: Walnuts

  1. Feldman EB. The scientific evidence for a beneficial health relationship between walnuts and coronary heart disease. J Nutr. 2002 May;132(5):1062S-1101S. http://www.ncbi.nlm.nih.gov/pubmed/11983840
  2. Katz DL, Davidhi A, Ma Y, et al. Effects of walnuts on endothelial function in overweight adults with visceral obesity: a randomized, controlled, crossover trial. J Am Coll Nutr. 2012 Dec;31(6):415-23. http://www.ncbi.nlm.nih.gov/pubmed/23756586
  3. Hudthagosol C, Haddad E, Jongsuwat R. Antioxidant activity comparison of walnuts and fatty fish. J Med Assoc Thai. 2012 Jun;95 Suppl 6:S179-88.
  4. Tapsell LC, Gillen LJ, Patch CS. Including walnuts in a low-fat/modified-fat diet improves HDL cholesterol-to-total cholesterol ratios in patients with type 2 diabetes. Diabetes Care. 2004 Dec;27(12):2777-83. http://www.ncbi.nlm.nih.gov/pubmed/15562184
  5. Banel DK, Hu FB. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review. Am J Clin Nutr. 2009 Jul;90(1):56-63. doi: 10.3945/ajcn.2009.27457. http://www.ncbi.nlm.nih.gov/pubmed/19458020
  6. Anderson K.J.; Teuber S.S.; Gobeille A.; Cremin P.; Waterhouse A.L.; Steinberg F.M. Walnut polyphenolics inhibit in vitro human plasma and LDL oxidation. Journal of Nutrition, Vol. 131, Issue 11: 2837-2842. 2001.
  7. Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. 2006. PMID:17125534.
  8. Cortes B, Nunez I, Cofan M, Gilabert R, Perez-Heras A, Casals E, Deulofeu R, Ros E. Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function. J Am Coll Cardiol. 2006 Oct 17;48(8):1666-71. 2006. PMID:17045905.
  9. Fukuda T, Ito H, Yoshida T. Antioxidative polyphenols from walnuts (Juglans regia L.). Phytochemistry. Aug;63(7):795-801. 2003.
  10. Marangoni F, Colombo C, Martiello A, Poli A, Paoletti R, Galli C. Levels of the n-3 fatty acid eicosapentaenoic acid in addition to those of alpha linolenic acid are significantly raised in blood lipids by the intake of four walnuts a day in humans. Nutr Metab Cardiovasc Dis. 2006 Sep 25; [Epub ahead of print] . 2006. PMID:17008073.
  11. Zhao G, Etherton TD, Martin KR, West SG, Gillies PJ, Kris-Etherton PM. Dietary {alpha}-Linolenic Acid Reduces Inflammatory and Lipid Cardiovascular Risk Factors in Hypercholesterolemic Men and Women. J Nutr. 2004 Nov;134(11):2991-2997. 2004. PMID:15514264.
  12. About walnuts. http://www.walnuts.org/about-walnuts/recommended-serving/. December 19, 2013.
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