Medical Update*

Whole grains. Whole wheat breads and pastas, brown rice and oatmeal offer many times more fiber than their processed counterparts. More fiber equals less cancer, heart disease, diabetes and hypertension. Unfortunately, Americans consume less than one serving of whole grains a day.

Yogurt. The live active cultures in yogurt help prevent common gastrointestinal tract problems like constipation and diarrhea, according to research published in the American Journal of Nutrition. The calcium present in yogurt also aids in weight maintenance and bone health.

Nuts. The fat content of nuts once relegated them to the "do not eat" list. Today we know better. First, nuts are actually a source of heart-healthy monounsaturated fatty acids. Furthermore, they are an excellent source of protein, magnesium, fiber, B vitamins and vitamin E. Research even indicates that daily consumption of nuts helps control body weight. You do need to watch your portion sizes, as nuts are high in calories, but they're an excellent snack or accent to salads, vegetables and entrees.

Of course, a balanced fitness program goes hand in hand with a balanced diet. The "basic three" of fitness are cardio, strength and flexibility. Unfortunately, flexibility exercises are often overlooked. Get in the habit of doing a few simple pre-workout stretches, like calf stretches and arm and ankle circles, to limber up before you begin exercising. After your workout, take a few minutes to stretch the primary muscles challenged in your workout -- usually your hamstrings, calves, hip flexors and shoulder and back muscles. Next, look for opportunities throughout your day (e.g. phone calls or television breaks) to stretch other areas or to pay extra attention to tighter muscles.

The following seated stretch targets the hip and low back and can be done any time you're sitting down for a few minutes. Sit forward in your chair with your feet hip width apart and your knees and toes forward. Lift your torso tall and place your right ankle on your left knee. Keeping your back straight, tip forward from your "sits-bones" [the bones you sit on] until you feel a moderate stretch. Try to keep your chest lifted and back flat as you stretch; avoid rounding forward from your waist or shoulders. Hold the stretch 20 to 30 seconds before changing to the other leg. Repeat as desired throughout your day.