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HEALTHY RUNNING -- Running can be of great benefit to health, but runners need to stay smart to cut the risk of overuse injuries. The Canadian Physiotherapy Association suggests stretching exercises, maintaining proper body posture, taking a gradual approach to increasing running distance and speed, not running on hard surfaces, not overdoing it, and drinking plenty of fluids while running.

HEALTHY VACATIONING -- Heading out for a much-needed vacation? Wash your hands frequently with soap and water or an alcohol-based hand rub, especially before eating. When you are traveling to an area where you are unsure of the sanitation and water quality, drink only boiled or bottled water or drinks from sources you trust. Avoid tap water, fountain drinks and ice cubes. Eat only fully-cooked food or fruits and vegetables you have peeled. If visiting an area where you might be bitten by insects, use a natural bug repellant if possible. If the area has serious insect-born diseases, use a repellant with up to 50 percent DEET.

CHERRIES -- Cherries are sweet and full of flavor and nutrition. One cup of cherries provides about 90 calories, 10 percent of the daily value for vitamin C, and three grams of fiber. Cherries are rich in antioxidants. They are slightly more perishable than other fruits, so buy only what you can eat in a two-to-three day period or you can freeze them. To do this, rinse and drain cherries before placing them in a single layer on a baking sheet, then freeze until firm. Once frozen, wrap them in portioned-out packages.

HEALTH TIPS FOR MEN -- Ringworm, jock itch, and athlete’s foot are conditions men will do almost anything to avoid. Keeping skin clean and dry is your best defense against fungal infections. You are also less likely to get one if you take your shoes off and expose your feet to the air at home; change your socks and underwear every day; dry your feet carefully - especially between the toes - after using a locker room or public shower; avoid walking barefoot in public areas; toss out old exercise shoes and do not borrow other people’s shoes; and have your pets checked out by the veterinarian if they exhibit signs of hair loss.

EAT HEALTHY WHEN HUNGRY -- When we let ourselves get hungry (such as skipping breakfast and/or lunch) or eat starchy, sugary, low protein foods or foods low in nutrients (junk foods), we are giving our bodies the message we are under famine conditions. Allowing ourselves to get hungry and eating starchy and/or sugary foods causes our metabolic rate to slow down causing our bodies to burn less fat; it makes it more difficult to lose or maintain a healthy weight.

GET YOUR SLEEP! -- The average adult needs seven to nine hours of sleep a night, but it is hard to come by sometimes due to work, taking care of children, managing a household, financial worries, layoffs, illness, or relationship issues. Sleep deprivation can also be dangerous. Try these tips to avoid falling asleep at the wheel: Stick to a schedule, and do not sleep late on weekends. Do not eat or drink a lot before bedtime. Avoid nicotine and minimize caffeine later in the day. Exercise. A slightly cool, dark and quiet room is ideal for sleeping. Sleep primarily at night, if possible. Keep it quiet. Make your bed comfortable and with orthopedic comfort, as well as the right size. Take a hot bath or shower before sacking out. Do not rely on sleeping pills.

WANT TO BE MORE FIT? -- Combining physical activity (especially muscle-building resistance training) with eating the right foods at the right time increases your metabolic rate and burns fat, as well as the fuel provided by food. And because muscle tissue is more metabolically active than fat, as you burn more of your fat stores and build more muscle, your metabolic rate continues to increase. So you are burning more calories throughout the day, even while resting or sleeping. The result is a healthier, better looking, and stronger body.

THE STROKE CONNECTION -- Middle-aged men who have symptoms of psychological distress, such as depression and anxiety, are more than three times as likely to have a fatal stroke than middle-aged men who are not depressed, according to research reported by the American Heart Association. Five people around the world who have set "happy goals" share their ideas: Run the London Marathon (London), find a writer’s group in Seattle (Seattle), ride a bike to work at least twice a week (Toronto), go backpacking in New Zealand (Sydney), or adopt a dog from a shelter (The Hague).

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WELLNESS QUESTIONS & ANSWERS

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Below are some general questions and answers regarding the disease Leukemia and chemotherapy treatment.

Q & A #1:
What is leukemia?

Leukemia is a cancer of the blood producing tissues. Cancer is a large group of diseases that have two important things in common. One is that certain cells in the body become abnormal. Another is that the body keeps producing large numbers of these abnormal cells. When leukemia develops, the body produces large numbers of abnormal blood cells. In most types of leukemia, the abnormal cells are white blood cells. The leukemia cells usually look different from normal blood cells, and they do not function properly.

Q & A #2:
What causes leukemia?

Scientists estimate that as many as 20% of adult leukemia can be related to smoking. Exposure to high dose radiation, for example an atomic bomb or nuclear reactor accident, can also cause leukemia. Myelodysplastic syndrome is a pre-leukemic condition and there are some very rare genetic syndromes that can lead to the development of leukemia. Some types of leukemia can develop in patients who are treated for other cancers with certain chemotherapy drugs. However, the cause of most types of leukemia is unknown. Many people that have one or more of these risk factors never develop leukemia, and the vast majority of leukemia patients do not have any identifiable risk factors. Because no one can predict the onset of leukemia there are not any recommended tests for its early detection. The best way to find leukemia in its early stages is to report any symptoms to your doctor right away.

Q & A #3:
What are the symptoms of leukemia?

Below are some of the common symptoms of leukemia. If you have one or more of these symptoms you should report them to your physician as soon as possible.

• Fever, chills, and other flu-like symptoms
• Weakness and fatigue
• Frequent infections
• Loss of appetite and/or weight
• Swollen or tender lymph nodes, liver, or spleen
• Easy bleeding or bruising
• Tiny red spots (called petechiae) under the skin
• Swollen or bleeding gums
• Sweating, especially at night
• Bone or joint pain

The vast majority of leukemia cases have no discernable cause, however there are some risk factors associated with a small number of cases. Smoking has been identified as a risk factor for some cases of adult leukemia. Exposure to massive amounts of radiation, e.g., an atomic bomb or nuclear reactor accident can cause leukemia. Some chemotherapeutic drugs when used for the treatment of other cancers can cause leukemia.

Q & A #5:
Can leukemia be cured?

Certain types of leukemia are more resistant to treatment than others. Generally, leukemia responds to therapy. It is important to remember that there are many different types of leukemia and the response to therapy can vary widely among these types.

Q & A #6:
What is chemotherapy?

Chemotherapy is the use of chemicals that inhibit the growth and reproduction of cancerous cells. These drugs are toxic to some normal tissues and are associated with significant side effects.

Q & A #7:
What are the side effects of chemotherapy?

Chemotherapy affects rapidly dividing tissues; this includes, but is not limited to, leukemia cells. Normal tissues that are commonly affected are the cells that line the gastrointestinal tract and hair cells. Because these cells are affected, the most common side effects of chemotherapy are hair loss and nausea / vomiting and decreased blood cell counts. There are a large number of drugs some of which are associated with fewer side effects than others.

Q & A #8:
Will treatment for leukemia affect my ability to have children?

Some anticancer drugs can affect a patient's fertility. Women's menstrual periods may become irregular or stop, and women may have symptoms of menopause, such as hot flashes and vaginal dryness. Men may stop producing sperm. Most children treated for leukemia appear to have normal fertility when they grow up. However, depending on the drugs and doses used and on the age of the patient, some boys and girls may not be able to have children when they mature. Patients should consult their doctor for more specific information on this topic.

Q & A #9:
Will therapy affect my ability to attend school / work?

Most patients are able to maintain a normal schedule during treatment. However, particular treatments can cause increased fatigue and side effects. Most chemotherapy protocols incorporate an induction phase at the beginning - this portion of treatment is generally more intense and can lead to decreased activity for the patient.

Q & A #10:
How will I know my therapy is working?

An individual's response to treatment may be measured in several ways. The most common means are regular blood counts and bone marrow examinations to determine the presence or lack of cancer cells. However, because of the many types of leukemia and their individual treatments each patient may be evaluated differently. Because your physician is familiar with your individual diagnosis and treatment they are the most qualified person to answer this question.

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FEATURED ARTICLE #1

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High protein is a common phrase in today's food industry. But why is protein so important in our diets?

Proteins play more roles than any other nutrient, and every cell in our bodies contains protein. Other than water, protein is the largest substance contained in the body.

Protein, deriving from the Greek word proteios, meaning primary, suggests it is a primary ingredient to our existence. It is crucial in manufacturing hormones and keeping our immune systems healthy.

Occurring naturally, proteins are complex combinations of more than 20 different amino acids. Since the body is constantly using these amino acids, it is important to replenish them by eating adequate amounts of protein each day.

Unfortunately, those trying to lose weight through calorie restriction are losing a large portion of lean body mass, which is primarily protein. It's vital to consume adequate amounts of protein during a weight loss plan.

Many people believe meat is the best source of protein and a vegetarian lifestyle is unhealthy. However, protein comes from many sources other than meat or animal byproducts.

A vegan diet excludes all animal products. Good vegan sources of protein are cereals and grains, leafy green vegetables, legumes, nuts, seaweed, seeds, soy products and other vegetables.

Ovo-lacto diet means egg and dairy, and good protein sources are eggs, cheese, milk and yogurt.

Essential for a healthy body, protein is also essential in promoting good cardiovascular function, muscle strength and growth.

Benefits of protein at any age are: Improved immune function; New cell growth; Muscle tissue repair; Increased metabolism; Natural water balance; Nitrogen balance.

Like carbohydrates, proteins supply us with energy. If our energy levels run low, our bodies tend to use proteins for fuel. In most diets, proteins provide 10 to 15 percent of total calories consumed. Many experts agree that the average person should consume 60 grams of protein each day. Whether you are a vegetarian or not, it is important to make sure you eat an adequate amount of protein each day.

Protein may be provided by:

• 8 ounces milk = 8 grams
• 2 ounces muesli = 7.7 grams
• 5 3/4 ounces rump steak = 30 grams
• 1 boiled egg = 7.5 grams
• 5 ounces of chicken = 30 grams
• 1 ounce peanut butter = 7.3 grams
• 5 ounces tofu = 10.3 grams
• 1/2 cup dried beans = 7 grams
• 1/2 cup rice or pasta = 3 grams

FEATURED ARTICLE #2