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42. FitnessX.com • Summer/Fall 2013 Weighted Hula Hooping is an effective workout for the abs, obliques and back, but it also engages the lower body and provides a substantial cardiovascular challenge when done for sustained periods of time. A weighted hula hoop works exactly the same way that a regular one does but it tends to be easier to use for extended periods of time and rotates in a smoother, more fluid fashion. The American Council on Exercise (ACE) funded a study completed at the University of Wisconsin, and found that a 30 minute weighted hula hoop workout which consisted of hooping moves and twirling motions around the arms, waist, and legs burned roughly 7 calories per minute. 10 Recommendations for Cancer Prevention: 1) Be as lean as possible without becoming underweight. 2) Be physically active for at least 30 minutes every day. 3) Avoid sugary drinks. Limit consumption of energy-dense foods. 4) Eat more of a variety of vegetables, fruits, whole grains and le- gumes such as beans. 5) Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats. 6) If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day. 7) Limit consumption of salty foods and foods processed with sodium. 8) Don’t use supplements to protect against cancer. 9) * It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods. 10) * After treatment, cancer survivors should follow the recommen- dations for cancer prevention. *Special Population Recommendations According to experts, about 1/3 of the most common cancers in the U.S. could be prevented by following AICR’s (American Institute for Cancer Research) recommendations. But when you look specifically at the numerous cancers that have been strongly linked to various aspects of diet, activity level and body weight, the preventability estimates go considerably higher. Your Health Matters! A growing band of supporters - including scientists - are singing the healing and restorative praises of co- conut. They cite research and evidence to back their arguments and claim this humble, hairy fruit contains properties that can prevent, or even cure, a wide range of ailments from heart disease to Alzheimer’s. “Coconut oil is the healthiest oil on earth,”says Dr Bruce Fife, who runs the Coconut Research Center in the US. While he doesn’t dispute that the oil, extract- ed from the meat of mature coconuts, is mostly made up of saturated fat, Fife says scientific evidence shows it is a healthier version. “Coconut oil is unique because it is composed pre- dominately of medium-chain triglycerides (MCTs),”he says.“The size of the fatty acid is extremely important because physiological effects of medium-chain fatty acids in coconut oil are distinctly different from the long-chain fatty acids more commonly found in our diet.” “It’s the MCTs in coconut oil that make it different from all other fats and, for the most part, gives it its unique character and healing properties. Few foods nowadays contain MCT. By adding coconut oil to your diet you can literally eat your way to better health.” Is Coconut Oil a Super Food? Hula Hoop Away to a Fitter You! PhotobyB-HousePhotography GOOD HEALTH