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| McKenna’s Musings
A Newsletter of Health, Fitness and Nutrition |
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| Mused after reading an article from the British Medical Journal that looked at 70,000 women and 40,000 men and activities that decreased their risk of death. Walking decreased it by 17%, and the only percentage higher was doing a wide range of activities, which decreased it by 19%. Tennis and squash decreased it by 15%, rowing by 14%, lifting weights and running 13%, and swimming and cycling 4%. |
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| WALKING LONGER, NOT MORE STEPS, SHOWS THE BIGGEST HEALTH BENEFIT |
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| Everyone knows walking is good for you, and many of us count our steps daily. But a recent study found that time, rather than the absolute number of steps, corresponds better with a 83% lower risk of dying and a 68% lower risk of heart attack or stroke from heart disease.
A prospective study (usually more reliable than retrospective) in Britain looked at over 33,000 individuals who averaged over 5,000 steps a day (this is considered fairly sedentary). They divided the groups into those who got their steps in walks of less than 5 minutes, 5-10, 10-15, and longer than 15 minutes.
(Did You Know? Being a scientist, I like to examine what might alter the results. Two limitations of this study were that those who did better were closer to their ideal body weight and had higher educational attainment. These are usually healthier individuals in any study.)
The results from this study were that those who walked longer than 15 minutes at a time benefited the most. Tweaking walking patterns to at least this length had the best results. Longer didn’t necessarily improve the results.
The authors concluded by urging adults to aim for “at least 150 minutes of moderate-intensity physical activity a week.”
-British Medical Journal; Daniel Akst, WSJ |
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| LA DOLCE VITA, JOIE DE VIVRE: |
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| Chicken and Leeks
This recipe is by Brit Jamie Oliver, who calls it a “stew”. I think of it as a healthy, flavorful mixture to be eaten alone, with rice, or noodles.
In a skillet, heat 2 TBLS. of oil. Add two medium leeks that have been thinly sliced, including the tender green parts, and cook over medium heat until softened, about 5 minutes. Add ½ pound of thinly sliced cremini mushrooms. Season with salt and pepper. Simmer covered for about 5 minutes. Remove from the skillet and set on a plate. Season 1 pound of boneless chicken breasts (cut into bite-size pieces) with salt and pepper, lightly dust with flour, and place in the skillet. Add more oil if needed. Cook until brown on both sides. Add 1½ cups chicken stock and 1 tbsp thyme. Simmer over moderate heat for two minutes. Using a slotted spoon, remove the chicken and add it to the vegetables. Simmer the stock until reduced by half, 2-3 minutes. (Here I added two tbsp of heavy cream.) Return chicken, leeks, and mushrooms to the skillet. In a small bowl, blend 2 tbsp sour cream (I didn’t have any, so I used creme fraiche; yogurt would be fine also) with 2 tsp Dijon mustard, then stir it into the “stew”. Remove from heat and add salt and pepper as needed. |
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| NEVER TRIED BOTOX?
Here’s your chance, and a $65 discount, courtesy of the distributor of Botox, Allergan. A special QR code here at the office provides the discount. Schedule an appointment and see what everyone has been saying about facial wrinkle improvement. |
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| SKIN CARE SPECIAL:
Laser Hair Removal Special:
A package of 4 is 20% off the single treatment pricing.
A package of 6 (normally 20% off the single treatment pricing) is now 30% off!
If you purchase a second package (of 4 or 6), that second package will be 50% off the single package price. |
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| MONTHLY PAYMENT PLANS:
Monthly Payment Plans for surgeries, skincare, and injectables through CareCredit and Patient Fi. Call us for details. Currently, there is no interest on 6-month plans. |
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| TESTIMONIAL:
“Thank you! I couldn’t be happier with my treatment, care and results!” J.K. |
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| McKenna Cosmetic Surgery Center | 513.793.5772 |10577 Montgomery Road | Cincinnati, OH 45242 |
| 30+ Years of Improving Lives
A Cincinnati Magazine “Top Doc” since 1998
Allergan Top 500 Physician
SkinCeuticals “Flagship” Practice
And now a Luminary (expert) for Endymed RF Fractional Treatments
(I do write all the emails and have done so since 2007. -PJM) |
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