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  • Hey Spokane! Learn how to decode those whole-grain food labels at the store.

    Hey Spokane! Learn how to decode those whole-grain food labels at the store.

    If you feel confused when it comes to reading nutrition labels, you’re not alone. Added sugar can hide under 44 nicknames, and it can be tricky to decipher what cage-free and free-range mean on egg cartons. The same is true of carbohydrates like whole grains. Carbs are an essential nutrient the body requires for energy, but not all carbs are created equal. Whole grains are important because they give you the most nutrient bang for your carbohydrate buck, says Vicki Shanta Retelny, RD. Unlike refined grains, whole grains contain the entire grain kernel — the endosperm, bran and germ. Refined grains, on the other hand, have been processed to remove the bran and germ, which ....

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  • Should losing weight be a health goal?

    Should losing weight be a health goal?

    Accepting your body as it is and stopping all the dieting may sound great, but would doing so hurt your health? Advertisements, pop culture and even doctors can talk about health and weight as if they are one and the same: smaller bodies are healthier, and larger bodies must be unhealthy. But neither health nor bodies are that simple and uniform, and health can vary from person to person said Jeanette Thompson-Wessen, a nutritionist in the United Kingdom whose approach doesn’t focus on weight loss. A higher body mass index (BMI) is associated with conditions like diabetes and heart disease, said Philipp Scherer, professor of internal medicine and director of the Touchstone ....

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  • How to avoid soft tissue injuries, according to experts

    Soft tissue injuries are the bane of any physically active person. They are the most common injuries in sport, can be difficult to heal and often reoccur, according to Sports Medicine Australia. Knowing how to help prevent them is key to staying healthy and active. Your soft tissues support, connect and surround your bones and internal organs, and include muscles, tendons, ligaments, fat, skin and blood vessels. The most common soft tissue injuries occur in the muscles, tendons and ligaments. Think injuries such as hamstring strains, tennis elbow or ankle sprains. These afflictions often happen while exercising or playing sports, although sometimes they occur from unknown incidents. Soft ....

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  • Exercise More for Longer Life Spokane!

    Exercise More for Longer Life Spokane!

    A longer life may mean scheduling in even more than the recommended amount of weekly exercise, according to a new study. Adults should get 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous physical activity a week, according to the World Health Organization. But people who surpass those levels live longer than those who don’t. Researchers analyzed more than 116,000 adults in a study published Monday in the American Heart Association journal Circulation. Participants self-reported their leisure time activity in questionnaires several times over the course of 30 years, and researchers estimated the association between the time and intensity of exercise ....

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  • 4 more myths about diet, exercise, and sleep

    4 more myths about diet, exercise, and sleep

    Last week's blog post talked about fad diets, smartphones in the bedroom, belly fat and crunches, and supplements you see on social media. This week let's look at four more myths about your daily lifestyle and fitness. Myth No. 1 Social media can inspire you to diet and exercise Research shows young people believe turning to fitness and diet videos on TikTok, Facebook or other social media will inspire them to be a better version of themselves, Taylor said. “They believe that will motivate them to work out or diet,” Taylor said. “However, what that can lead to is body dissatisfaction – social comparison and a lot of concerns about body and weight. Those are ....

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  • 4 Myths about diet, exercise, and sleep

    4 Myths about diet, exercise, and sleep

    Beliefs developed when young about what is or isn’t healthy can follow us for a lifetime, experts say. But what if those beliefs don’t hold up to scientific scrutiny? Here are four assumptions about diet, exercise and sleep that fail to meet the sniff test. Myth No. 1: Popular diets are everywhere so they must work Lose weight fast. It’s enticing, but the typical fad diet – even the more established ones, such as keto – emphasize limiting nutritional intake, often by banning entire food groups. Keto, for example, outlaws grains, legumes and fruits except for a handful of berries. Lopping off important micronutrients isn’t healthy, and restrictive ....

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  • Different Types of Coffee have Better Health Benefits than Others...

    Different Types of Coffee have Better Health Benefits than Others...

    The earthy, caffeine-infused coffee drink may hold more power than waking you up in the morning. Drinking either sweetened or unsweetened coffee is associated with a lower death risk compared with not drinking the beverage, according to a new study published in the journal Annals of Internal Medicine. Researchers surveyed 171,616 participants in the United Kingdom up to five times over the course of a year about their lifestyle, including their coffee-drinking habits. The scientists then looked up death certificates to see who had passed away an average of seven years later. The participants ranged in age from 37 to 73 years old and reported they had no cardiovascular disease or cancer ....

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  • 7 Ways to Eat for Energy

    7 Ways to Eat for Energy

    May is Women’s Health Month and a survey was done by MyFitnessPal regarding Women's Health in America in March.The results showed more than half of the women surveyed are extremely or very concerned about their nutrition in relation to energy, mood, and sleep. 74% of women are concerned they aren’t getting the nutrients they need from the food they eat. 78% of women say the type of food they eat impacts their energy level. Additionally, the survey showed that the #1 health concern among women today is mental health, followed by energy, weight, body image, and mood. As you know, food is how you fuel your body. But what you eat—and when—can impact your energy ....

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  • How Do You Know if You're Drinking Enough Water Spokane...

    How Do You Know if You're Drinking Enough Water Spokane...

    HOW MUCH IS “ENOUGH WATER”? Too much of something for one might be just the right amount for another – so what works for your sister might be bad for you, and in a few years it could be the other way around. Then it could flip back again. Water though it may be as boring as it gets, it is also the most important beverage you can drink. And you need to have enough for your body every day. And so, the answer lies both within and without; inside your bladder and into the toilet. You are drinking enough water simply if your urine (pee) is a pale yellow color or even clear. The clearer the better. If it’s dark yellow, or even yellow-orange or you feel dizzy when you ....

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  • 5 Tips for Finding a Gym or Trainer That Don't Judge

    5 Tips for Finding a Gym or Trainer That Don't Judge

    When you’re looking for a new gym or group classes — or even a personal trainer — being larger can make you feel self-conscious and sometimes unwelcome. Often you walk into a gym or group fitness facility and meet with someone fit and see fit people all around, making you instantly uncomfortable. So how do you pick the place that's best for you? Apart from spending time in each gym you’re considering, how can you tell if one space is more size-inclusive than another? Summers and other trainers at body-positive gyms offer these five tips for finding what fits best for you: 1- CHECK OUT SOCIAL MEDIA AND MARKETING IMAGES Take some time to scroll through a ....

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