YES, WALKING

It is easy, inexpensive and has few side effects. Taking three brisk walks a week is one of the best things for your body. It is also a very safe way to exercise. Make walking a part of your lifestyle.

Getting Started

Check to be sure that you are physically ready by consulting your doctor. Warm up and stretch the lower body, especially the calves. Prepare your route, what you plan to wear (depending on expected weather), and learn how to deal with any emergencies that may come up (carry your cell phone). When beginning your walking program, concentrate on safe routes in busy areas that you know, just in case you feel ill, or simply too tired to continue, and to avoid getting lost. Public parks, shopping areas and zoos are all ideal beginners' routes. Begin with short slow walks and pick up speed and duration on subsequent trips. To get the most fitness improvements from walking, you need to make it a regular activity and increase your efforts slowly at your own pace.

Staying Motivated

Choose different routes to walk, taking in the scenery, and if possible, photographing where you have been. Try to walk with a partner; it makes the time go faster and the peer relationship will be a motivator on days when your will power is low. Of course in some areas there are walking groups. If you can't find one, start one (try putting up a poster at your local supermarket, for instance). Monitor your increase in fitness, and how you feel both during your walk and for the balance of your day. Use the walk time to reflect on your life, feel positive about yourself, and purge any negative feelings.

Walking Guide

The Arthritis Foundation's Walking Guide (Item No. 835.7045) covers everything you need to get started to the elements that are crucial for your exercise program.
Available FREE at: http://www.arthritis.org/afstore/storehome.asp

Medicare covers options and accessories for wheelchairs when a patient has a wheelchair that meets Medicare coverage guidelines, and the options or accessories are necessary for the patient to perform normal daily activities.

For an option or accessory for a manual wheelchair to be covered, a written signed and dated order must be received by the supplier before a claim is submitted to the DMERC. If the supplier bills for an item without first receiving the completed order, the item will be denied as not medically necessary. Also, supporting documentation for the medical need of this item must be on file.

FOODS THAT CAN HELP LOWER CHOLESTEROL
From an EATINGWELL magazine article February/March 2006

Foods that contain plant sterols (phytosterolds) and stanols (phytostanols) have proven effective in lowering LDL, the lethal or bad cholesterol. But it is not practical to consume enough of those foods to make a significant difference i.e. lower your LDL cholesterol 10 to 14%. Can you imagine eating "10 heads of cauliflower twice a day or 44 apples in the morning and 5 cups of almonds in the evening"? That would provide your body the National Heart Lung and Blood Institute recommended amount of sterols and stanols, but it is impractical to even contemplate.

To achieve a 10 to 14% reduction in LDL cholesterol, Robert Nicolosi, Pd.D, director of the Center for Health and Disease Research at the University of Massachusetts, says an average American diet contains 100 to 300 mg of plant sterols or stanols daily. To help reach the LDL-lowering amount of 1000-2000 mg daily foods that are artificially supplemented with sterols and stanols are the wiser way to go.

The most commonly known foods enriched with plant sterols and stanols are margarine-like spreads (Benecol and Take Control), snack bars and salad dressings. As of 3 years ago the Food and Drug Administration (FDA) began permitting food labels to claim their ability to lower LDL cholesterol encouraging more manufacturers to try to qualify for this labeling.

Sterols and stanols work by blocking the absorption of cholesterol thereby lowering the amount entering the bloodstream following eating. Combine these foods with other dietary changes such as reduction in saturated fats, addition of soy and more fiber and the improvement can be compounded.

Benecol and Take Control are two products with the longest shelf history, but keep checking labels when you shop. There is a demand for more foods and supplements that help people get healthier without prescription drugs. To have FDA permission to say it can lower Cholesterol, a food product must not only have at least 400 mg. phytosterols per serving, but also qualify as a low-cholesterol, low-saturated-fat food, and have at least 10 percent of one or more key nutrients.

The University of Minnesota Medical School and Minneapolis VA Medical Center research shows that smokers who receive support over the telephone when trying to quit are more successful in kicking the habit than those who receive help as part of routine medical care.

The research is published in the March 13, 2006, issue of Archives of Internal Medicine, one of the JAMA/Archives journals. Lawrence C. An, M.D., assistant professor of medicine, and colleagues studied daily smokers who received care at five Veterans Affairs medical centers in the upper Midwest and were committed to quitting within one month.

"The findings suggest that health-care providers should consider adding telephone care to their smoking cessation programs," An said. "With the telephone support, we are able to bring the service to the smokers instead of making them come to us to get help."

Five reasons why one might consider adopting an older (Senior) dog, rather than a puppy,

1. LOYALTY, LOYALTY, LOYALTY! Chances are good that by adopting a senior dog you have rescued a wonderful, loving canine from an untimely, unfortunate and unwarranted death. A senior dog can sense that he or she was saved and will be eternally loyal to his or her new "forever" family.

2. BETTER HEALTH Numerous studies have shown the health benefits a calm, loving dog can have on a senior citizen. Senior dogs need daily/weekly walks which can help the overall health of the adopter and adoptee!

3. COMPANIONSHIP Senior dogs have often had difficult lives shuffled from home to home. They have so much love to give and will bond quickly with the adopter that gives them their "forever" home. Senior dogs are also very mellow and often happiest resting at your feet or putting a loving head in your lap. It is hard to feel lonely with a loving dog near you.

4. NO TERRIBLE TWOS OR UNRULY TEENS Senior dogs are over the puppy-chewing and destructive stages. They are usually house trained and many already know basic commands. Although some senior dogs may require more frequent veterinary visits, their love and devotion far outweigh the effort.

5. NO SURPRISES Senior dogs are full grown and their personalities are completely developed. When you meet with your senior dog you will instantly know what kind of wonderful, loving dog he or she will be.

So why not give it a go! Contact your local animal shelter.

Information is from http://www.seniormuttmatch.com

THE INTERNET'S POWERFUL INFLUENCE ON "HEALTH SEEKERS" *

• 48% of these health seekers say the advice they found on the Web has improved the way they take care of themselves; and 55% say access to the Internet has improved the way they get medical and health information.
  
• 92% of health seekers say the information they found during their last online search was useful; 81% said they learned something new.
  
• 47% of those who sought health information for themselves during their last online search say the material affected their decisions about treatments and care. Half of these health seekers say the information influenced the way they eat and exercise.
  
• 36% of those who sought health information for someone else during their last online search say the material affected their decisions on behalf of that loved one.
  The Specific Impact
  For the 21 million health seekers who say they were swayed by what they read online the last time they sought health information, the impact was as follows:
  
• 70% said the Web information influenced their decision about how to treat an illness or condition.
  
• 50% said the Web information led them to ask a doctor new questions or get a second opinion from another doctor.
  
• 28% said the Web information affected their decision about whether or not to visit a doctor.
  For Illness, Including Mental Illness, More Than for Fitness
  The Internet is a tool for the sick more than it is an educational resource for those who want to stay well.
  
• 91% of health seekers have looked for material related to a physical illness.
  
• 26% have looked for mental health information.
  
• 13% have sought information about fitness and nutrition, 11% have sought basic news about health care, and 9% have sought information about specific doctors, hospitals, or medicines.
  

*Reprinted from http://www.pewinternet.org/

Buying Prescriptions on the Internet

The internet can be daunting place for even the most experienced web surfer. And when it comes to buying things on the internet it gets a whole lot more complicated. It's a world where seemingly every product under the sun is available for purchase. Because of ease of use and with prices often much lower than at brick and mortar stores, internet purchases have risen sharply since the start of the millennium. However, with this increase in online sales comes an increase in online fraud. We've all seen the horror stories on the evening news of individuals ripped off by one internet scam after another. It makes you wonder why anyone would order from the internet at all. And why people would trust their medication to an online pharmacy seems even more startling.

Well the reason that people still order on the internet is that by taking a few practical steps you can almost completely avoid internet fraud - and in the process save yourself a bundle. In this article, I am speaking specifically about internet pharmacies, but many of the ideas I am going to share are applicable to other forms of e-commerce.

First off, take a look at the site. If the site looks like it was thrown together in a couple of minutes, it probably isn't trustworthy. The sites that I would buy from are fairly complex with a lot of different options and text to peruse. Unfortunately, to the beginner this may not be a viable option, as it takes a little bit of time before you can distinguish a genuine e-commerce site from a less-reliable one.

Secondly, make sure there is someone really there. You would be surprised by the number of people who make purchases online without actually doing this. It is a simple thing to do, too. Simply look for a contact phone number or email address to establish that there is someone really there. If every prospective customer did this I would estimate that roughly 95% of internet fraud would be eliminated.

Thirdly, do a little research for yourself. Check to see if there is FAQ (Frequently Asked Questions) section. Check out the return policy, if indeed there is one. (For example, on my site, Speedyhealth.com, we offer a 100% money back guarantee on all of our medications). Also, type the name of the site into Google and see if there are any sites listed that speak negatively of the company.

Fourth and finally, make sure the site is secure. This is another great way to protect yourself against fraud. Not necessarily from the company you are ordering from, but from someone outside who may hack into the system to take your details. The best way to do this is to check on the site to find a little image that says something like "The site is secured by…" or "SSL provided by…" this means that the site is independently secured to keep any purchasing information you use confidential.

By following these simple steps you should be able to avoid internet fraud. While nothing is ever 100% secure, neither is making a purchase at your local shop. And by ordering through the internet pragmatically, you stand to save a lot of money!

• Bryan Huber is Website Manager of Speedyhealth.com an online pharmacy based in the UK helping US customers save on their prescription meds.

The new 2005 Dietary Guidelines for Americans places increased emphasis on the role fruits and vegetable play in a healthful diet. The following two recommendations are related to the consumption of fruits and vegetables:

• Consume a sufficient amount of fruits and vegetables while staying within energy needs.
  
  For a 2,000 calorie diet you will need to eat 2 cups of fruit and 2 ½ cups of vegetables each day. This amounts 9 servings fruits and vegetables
  
  For 1,200 calories the recommended amount would be 1 cup of fruit and 1 ½ cups of vegetables or a total 5 servings for fruits and vegetables.



• Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

When following these two recommendations keep in mind:

• Focus on Fruits. Select fresh, frozen, canned, or dried rather than fruit juice for most of your fruit choices.
• Vary your vegetables. Eat more dark green vegetables, such as broccoli, kale, and other dark leafy greens; orange vegetables, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas and lentils.
  
  

  Meeting the Dietary Guidelines
  5 or More the Easy Way

• It is easy to get 5 to 9 of fruits and vegetables into your diet every day. Include one or more fruits and vegetable choices(s) at all meals.
• Toss fruit into your green salad for extra flavor, variety, color and crunch.
• Save time with pre-cut vegetables and salad mixes.

  Add apples, raisins, or pineapple chunks to deli salads like chicken, tuna, or pasta.

• Add frozen mixed vegetables to canned or dried soup.

• Make a quick smoothie using frozen fruit.
• Keep an easy-to-grab- pre-washed bowl of fruit on the counter.
• Try fajitas with red bell peppers, summer squash, and garlic.
  

  What is a Serving?

• One medium-size fruit

• ½ cup raw, cooked, frozen or canned fruits (in 100% fruit juice) or vegetables

• ¾ cup (6 oz.) 100% fruits or vegetable juice

• ½ cup cooked, canned or frozen legumes (beans and peas)

• 1 cup raw, leafy vegetable

Washing Fresh Fruits and Vegetables

• Remove and discard the outer leaves from vegetables such as lettuce and cabbage before washing.

• Wash fruits and vegetables (including organically grown, farmer's market, and homegrown produce) just before cooking or eating.

• Wash under running drinking water.

• Scrub fruits and vegetables with a clean scrub brush or with hands.

• Include dry fruits and vegetables