I bet you've seen the film and wondered, "How on earth do they get so ripped!?" Check out this workout for how to get that "Spartan" body:
Wednesday, March 28, 2012
Saturday, March 17, 2012
50 Healthy Snacks
Snacks can be a dieter's best friend, if you choose the right ones. The list below offers 50 between-meal bites that will help you stay slim and satisfied. Those marked with an * contain a protein, fiber, calcium or antioxidants to keep your body at its best. The rest will help fend off a craving without a lot of added fat, sugar or calories. No matter what you choose, you'll lose (weight, that is).
Sate a salt craving
- 23 almonds (162 calories)*
- This is our top savory super snack because it offers fiber, heart-healthy fats and vitamin E, which may help your body bounce back post-workout. The nuts also pack alpha-linolenic acid, which revs your body's fat-burning ability.
- 5 olives (any kind) (45 calories)
- 1 small Martin's pretzel (50 calories)
- 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)*
- 1/4 cup hummus, 3 carrot sticks (80 calories)*
- 1 Wasa Multigrain Crispbread topped with 1 tbsp avocado and 1 tbsp hummus (80 calories)*
- 6 steamed medium asparagus spears topped with 1 tablespoon toasted almond slivers (80 calories)*
- 1/3 cup 1/2-inch-thick potato slices tossed with 1 teaspoon olive oil and a pinch of finely chopped rosemary, baked at 450 for 30 minutes (80 calories)*
- 1/4 cup black beans combined with 1 tbsp salsa, 1 tbsp cottage cheese and 1/2 tbsp guacamole; savor with 4 celery stalks (80 calories)*
- 1/4 cup 1/4-inch-thick cucumber slices, tossed with 3 oz nonfat plain yogurt, 2 tsp chopped cashews, 1 tsp lemon juice and 1 tsp finely chopped fresh dill (80 calories)*
- 1/2 slice whole-wheat toast brushed with 1/2 tsp olive oil, topped with 1 tbsp Greek yogurt and a mixture of 3 tbsp diced tomatoes with a pinch of chopped garlic and basil (80 calories)*
- 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)*
- One 1-oz package tuna jerky (90 calories)*
- 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)*
- 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
- 15 Eden's Nori Maki Crackers rice crackers (110 calories)
- 1 cup unshelled edamame (120 calories)*
- 25 Eden's Vegetable Chips (140 calories)
- 1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)
- 1/2 cup pumpkin seeds in shell (143 calories)*
- 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)*
- 9 cashews (180 calories)*
- 1 Subway Turkey Breast Wrap (190 calories)*
Satisfy a sweet tooth
- 8 oz plain yogurt (110 calories, 0 g fat)*
- This get-skinny staple is the ultimate sweet snack. The mix of carbs and protein in lowfat yogurt keep blood sugar level, stave off hunger and helps your body store less fat. Add fresh berries for flavor and a punch of antioxidants.
- 1 Fla-Vor-Ice Lite Sugar-Free (5 calories)
- 10 frozen grapes (20 calories)*
- 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
- 10 strawberries rolled in confectioners' sugar (71 calories)*
- 1 packet O'Coco's Mocha cookies (90 calories)
- 1 Strawberry Froz Fruit bar (90 calories)*
- 1 Jelly Belly 100-calorie pack (100 calories)
- One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)
- One 100-calorie Balance Bar (100 calories)*
- 2 Raspberry Newtons (100 calories)*
- 1 Starbucks Mocha Frappuccino bar (120 calories)
- 1 package Back to Nature Honey Graham Sticks (120 calories)
- 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)*
- 2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)*
- 1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)*
- 1 candy apple with coconut shavings (130 calories)*
- 1/2 cup sliced pears with marshmallow cream topping (139 calories)*
- 24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
- Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)
- 3/4 cup Cocoa Pebbles with 1/2 cup skim milk (157 calories)*
- 1 cup apple slices dipped in 2 tbsp caramel topping (160 calories)*
- 4 Entenmann's chocolate chip cookies (160 calories)
- 1 McDonald's Fruit 'n Yogurt Parfait (160 calories)*
- 1 vanilla-almond shake: Blend 1/2 cup skim milk with 1/2 cup frozen yogurt and 1 drop almond extract (165 calories)*
- 3/4 cup warm apple sauce (165 calories)*
- 1 cup lowfat chocolate milk*
Friday, March 9, 2012
Lactose Intolerance: A Diagnostic Fad?
Just as clothing styles come in and out of fashion, diagnoses go through fads as well. While this is rarely true of diagnoses issued by traditional healthcare practitioners, health-related Internet sites (particularly those promoting alternative medicine) and some practitioners of alternative medicine may be susceptible to these diagnostic trends. One such fad diagnosis is lactose intolerance, which is sometimes blamed for everything from hyperactivity to joint pain.
In reality, the prevalence of lactose intolerance in the U.S. is difficult to assess accurately. Still, it is likely much lower than suggested based upon self-report, according to the National Institutes of Health [1]. In part, this is because individuals have a tendency to misinterpret any gastrointestinal upset following a dairy-containing meal as evidence of lactose intolerance [2]. Most people, however — even those with lower-than-normal lactase levels — do not report gastrointestinal upset after being exposed to lactose in a blind challenge, explains the NIH.
Lactose intolerance results from insufficient production of the enzyme lactase (LCT), which the small intestine uses to help break down lactose, or milk sugar. Lactose is a disaccharide, meaning it’s made up of two smaller sugar units called monosaccharides. The small intestine can absorb monosaccharides, but disaccharides (and larger combinations of monosaccharides, called polysaccharides) have to be digested into their monosaccharide building blocks before they can be absorbed. The digestive tract uses a wide variety of enzymes to accomplish this task. Digestive enzymes are very specific in their function; the enzyme responsible for breaking down lactose, for instance, can’t digest sucrose (table sugar). Sucrase, the enzyme that breaks down sucrose, is similarly incapable of digesting lactose. As such, a person must produce lactase in order to digest lactose.
In those individuals with true lactose intolerance, the absence of appropriate quantities of lactase means that lactose passes undigested into the large intestine. There, native flora (naturally-occurring bacterial species) of the gut break down the lactose to provide for their own energy needs. This results in the accumulation of a large amount of gas, which is a waste product of bacterial lactose digestion. The gas leads to the sensations of bloating and cramping, and can result in flatulence. Undigested lactose in the large intestine can also cause diarrhea.
Most people make lactase in appropriate amounts early in life; without lactase, babies would be incapable of digesting breast milk (which is actually higher in lactose than cow’s milk). Some ethnic groups produce less lactase after the age of weaning, leading to lactose intolerance that begins in childhood. This lactose intolerance persists throughout adulthood, and is most common in individuals of African, Hispanic (non-European), Native American, and Asian descent. Europeans are much less likely to develop lactose intolerance post-babyhood. Further, there’s some evidence to suggest that lactose intolerance increases with advancing age [3], though there isn’t a significant body of data supporting this.
Despite the trend among alternative health practitioners to diagnose patients with lactose intolerance (and to blame that lactose intolerance for a variety of other physical symptoms) [4], lactose intolerance isn’t the sort of malady that underlies other health problems. Those with lactose intolerance have one specific set of symptoms (bloating, cramping, diarrhea, and flatulence after consuming dairy), and the symptoms can be avoided entirely by taking lactase supplements (available over-the-counter) along with dairy-containing food.
The NIH points out that increased education regarding the nature of lactose intolerance and the relatively narrow scope of its symptoms — as well as the fact that it’s a benign and easily alleviated digestive malfunction — could help to prevent needless avoidance of dairy by those who incorrectly assume they are lactose intolerant. While dairy isn’t essential to the human diet, it’s nevertheless an excellent source of calcium, which can otherwise be difficult to incorporate into the diet apart from supplementation. Further, most dairy in the U.S. is fortified with vitamin D, in which many Americans are deficient, and which is required for the uptake of calcium from the gut.
In reality, the prevalence of lactose intolerance in the U.S. is difficult to assess accurately. Still, it is likely much lower than suggested based upon self-report, according to the National Institutes of Health [1]. In part, this is because individuals have a tendency to misinterpret any gastrointestinal upset following a dairy-containing meal as evidence of lactose intolerance [2]. Most people, however — even those with lower-than-normal lactase levels — do not report gastrointestinal upset after being exposed to lactose in a blind challenge, explains the NIH.
Lactose intolerance results from insufficient production of the enzyme lactase (LCT), which the small intestine uses to help break down lactose, or milk sugar. Lactose is a disaccharide, meaning it’s made up of two smaller sugar units called monosaccharides. The small intestine can absorb monosaccharides, but disaccharides (and larger combinations of monosaccharides, called polysaccharides) have to be digested into their monosaccharide building blocks before they can be absorbed. The digestive tract uses a wide variety of enzymes to accomplish this task. Digestive enzymes are very specific in their function; the enzyme responsible for breaking down lactose, for instance, can’t digest sucrose (table sugar). Sucrase, the enzyme that breaks down sucrose, is similarly incapable of digesting lactose. As such, a person must produce lactase in order to digest lactose.
In those individuals with true lactose intolerance, the absence of appropriate quantities of lactase means that lactose passes undigested into the large intestine. There, native flora (naturally-occurring bacterial species) of the gut break down the lactose to provide for their own energy needs. This results in the accumulation of a large amount of gas, which is a waste product of bacterial lactose digestion. The gas leads to the sensations of bloating and cramping, and can result in flatulence. Undigested lactose in the large intestine can also cause diarrhea.
Most people make lactase in appropriate amounts early in life; without lactase, babies would be incapable of digesting breast milk (which is actually higher in lactose than cow’s milk). Some ethnic groups produce less lactase after the age of weaning, leading to lactose intolerance that begins in childhood. This lactose intolerance persists throughout adulthood, and is most common in individuals of African, Hispanic (non-European), Native American, and Asian descent. Europeans are much less likely to develop lactose intolerance post-babyhood. Further, there’s some evidence to suggest that lactose intolerance increases with advancing age [3], though there isn’t a significant body of data supporting this.
Despite the trend among alternative health practitioners to diagnose patients with lactose intolerance (and to blame that lactose intolerance for a variety of other physical symptoms) [4], lactose intolerance isn’t the sort of malady that underlies other health problems. Those with lactose intolerance have one specific set of symptoms (bloating, cramping, diarrhea, and flatulence after consuming dairy), and the symptoms can be avoided entirely by taking lactase supplements (available over-the-counter) along with dairy-containing food.
The NIH points out that increased education regarding the nature of lactose intolerance and the relatively narrow scope of its symptoms — as well as the fact that it’s a benign and easily alleviated digestive malfunction — could help to prevent needless avoidance of dairy by those who incorrectly assume they are lactose intolerant. While dairy isn’t essential to the human diet, it’s nevertheless an excellent source of calcium, which can otherwise be difficult to incorporate into the diet apart from supplementation. Further, most dairy in the U.S. is fortified with vitamin D, in which many Americans are deficient, and which is required for the uptake of calcium from the gut.
Friday, March 2, 2012
Jump Rope Benefits
While more and more people are starting to join gyms in an effort to lose weight and get in shape, this isn't always necessary--you can get a great workout just using your jump rope! This article discusses three ways that you jump rope can be used to improve both your health and the quality of your life. You'll be so happy with the results, you won't want to put the jump rope down!
Weight Loss
One of the most important ways that jumping rope can be used is as a means to achieve weight loss. Before we begin to discover how jumping rope can help you lose weight, it is important to learn how weight loss works. There are 3500 calories in one pound--and therefore, in order to lose one pound of weight per week, you must eliminate 700 calories each day. This can be done in a variety of ways. A person can either try to cut all of these calories out from their diet, they can try to burn off all of the calories through exercise, or they can use some combination of both of these methods. Research has found that people who lose weight and keep it off typically use diet and exercise in order to reach their weight loss goals. Jumping rope for 30 minutes will produce a caloric burn of approximately 300 calories--and therefore, in order to lose one pound per week, you must jump rope for thirty minutes every day and cut out 400 calories from your diet. While this may seem intimidating, it will promote the greatest amount of weight loss in the healthiest manner possible.
One of the most important ways that jumping rope can be used is as a means to achieve weight loss. Before we begin to discover how jumping rope can help you lose weight, it is important to learn how weight loss works. There are 3500 calories in one pound--and therefore, in order to lose one pound of weight per week, you must eliminate 700 calories each day. This can be done in a variety of ways. A person can either try to cut all of these calories out from their diet, they can try to burn off all of the calories through exercise, or they can use some combination of both of these methods. Research has found that people who lose weight and keep it off typically use diet and exercise in order to reach their weight loss goals. Jumping rope for 30 minutes will produce a caloric burn of approximately 300 calories--and therefore, in order to lose one pound per week, you must jump rope for thirty minutes every day and cut out 400 calories from your diet. While this may seem intimidating, it will promote the greatest amount of weight loss in the healthiest manner possible.
Increased Cardiovascular Fitness
Another great benefit of using a jump rope during exercise is increased cardiovascular fitness. Your cardiovascular system involves your heart and the arteries and veins that bring blood and oxygen to and from the heart and the rest of the body--and therefore, by improving the ability of this system to work, you will not only have a greater ability to perform your daily tasks, but you will become less breathless during exercise as well. While strength training can increase muscle tone, it has been found that low to moderate, sustainable exercises such as walking, biking, or jumping rope are the best way to improve the quality of your cardiovascular system. Be sure to consult with your doctor, nurse, or health care provider to make sure that you heart is healthy enough to begin this type of exercise routine.
Another great benefit of using a jump rope during exercise is increased cardiovascular fitness. Your cardiovascular system involves your heart and the arteries and veins that bring blood and oxygen to and from the heart and the rest of the body--and therefore, by improving the ability of this system to work, you will not only have a greater ability to perform your daily tasks, but you will become less breathless during exercise as well. While strength training can increase muscle tone, it has been found that low to moderate, sustainable exercises such as walking, biking, or jumping rope are the best way to improve the quality of your cardiovascular system. Be sure to consult with your doctor, nurse, or health care provider to make sure that you heart is healthy enough to begin this type of exercise routine.
Muscle Tone
Finally, exercising with a jump rope is a great way to improve the muscle tone in your legs and lower body. After the first day of jumping rope, you may experience some soreness in your legs--this is because the muscles have been working hard enough to cause microtears. These microtears will eventually heal themselves in a few days--and because of this damage and repair, your muscles will be stronger, larger, and more toned than when you started the exercise.
Finally, exercising with a jump rope is a great way to improve the muscle tone in your legs and lower body. After the first day of jumping rope, you may experience some soreness in your legs--this is because the muscles have been working hard enough to cause microtears. These microtears will eventually heal themselves in a few days--and because of this damage and repair, your muscles will be stronger, larger, and more toned than when you started the exercise.
Wednesday, February 29, 2012
The Importance of Vitamins to your Body
The body needs a minimum amount of vitamins and minerals each day to remain healthy and function properly. A balanced diet normally supplies sufficient vitamins. However, serious disorders can still develop if the diet does not meet your body's needs. Symptoms of a deficiency in vitamins and minerals usually appear when the lack is already in a relatively advanced level. For instance, people who do not have enough of the vitamins A, B1 and B2 suffer from recurring tiredness, mental or emotional disturbances, loss of appetite and chapped lips, among others.
The common causes of these vitamin deficiencies include poor eating habits, alcoholism, emotional stress, the improper absorption of vitamins and minerals (usually due to liver or intestinal disorders), the intake of medicines that interfere with the ingestion of vitamins and lack of exposure to sunlight. If you constantly feel sluggish and suffer from chronic health-related inconveniences, you might be short of the vitamins your body needs to function properly. Doctors will usually prescribe supplements that address the lack of vitamins and minerals in the body. However, also keep in mind not to overdo it, as an excess of vitamins can also be harmful. Do you still need to take vitamins even if you maintain a healthy diet? The answer is yes.
Proper food consumption should be accompanied by the right vitamins and minerals. Vitamins serve as buffers in the event that your diet does not meet your daily requirements fully. Surely you can't calculate how much vitamins and minerals your body takes in with every meal you consume. And while most people take vitamins to avoid common deficiency-related diseases, not all products available cater to what your body requires. There are those that still lack what you need.
The key components you must look for in a supplement are the vitamins B6, B12, D, E and folic acid. Aside from being dietary supplements, these so-called B vitamins have been known to help combat certain types of cancer and heart ailments. While there remains no hard-lined link between cancer and a daily intake of B vitamins, studies that suggest their preventive powers have helped raise the importance of daily doses of vitamins and minerals into our system.
Standard RDA-level vitamins can easily be bought over the counter at a reasonable price. Yes, the old belief that a proper diet is enough to keep you going has become a myth. It is time to invest in our health. Whether we admit it or not, we need vitamins. Sure, it does lead to added costs; but when we really think about it, vitamins are probably the cheapest type of insurance readily available in the market right now. Who are we to say no?
The common causes of these vitamin deficiencies include poor eating habits, alcoholism, emotional stress, the improper absorption of vitamins and minerals (usually due to liver or intestinal disorders), the intake of medicines that interfere with the ingestion of vitamins and lack of exposure to sunlight. If you constantly feel sluggish and suffer from chronic health-related inconveniences, you might be short of the vitamins your body needs to function properly. Doctors will usually prescribe supplements that address the lack of vitamins and minerals in the body. However, also keep in mind not to overdo it, as an excess of vitamins can also be harmful. Do you still need to take vitamins even if you maintain a healthy diet? The answer is yes.
Proper food consumption should be accompanied by the right vitamins and minerals. Vitamins serve as buffers in the event that your diet does not meet your daily requirements fully. Surely you can't calculate how much vitamins and minerals your body takes in with every meal you consume. And while most people take vitamins to avoid common deficiency-related diseases, not all products available cater to what your body requires. There are those that still lack what you need.
The key components you must look for in a supplement are the vitamins B6, B12, D, E and folic acid. Aside from being dietary supplements, these so-called B vitamins have been known to help combat certain types of cancer and heart ailments. While there remains no hard-lined link between cancer and a daily intake of B vitamins, studies that suggest their preventive powers have helped raise the importance of daily doses of vitamins and minerals into our system.
Standard RDA-level vitamins can easily be bought over the counter at a reasonable price. Yes, the old belief that a proper diet is enough to keep you going has become a myth. It is time to invest in our health. Whether we admit it or not, we need vitamins. Sure, it does lead to added costs; but when we really think about it, vitamins are probably the cheapest type of insurance readily available in the market right now. Who are we to say no?
Tuesday, February 28, 2012
Benefits of Fruit
You’re probably sick of hearing that you need to eat more fruits and vegetables! But you may not know WHY!
And, while many people know that fruit is good for them, you may not realize just how far-reaching the health benefits of fruit can truly be.
It’s true that all fruits are good for you, but there are a few which offer some specific and quite impactful health benefits. You may already know about some of them, but others may surprise you! Let’s take a look at these special fruits offering the most bang for your buck!
1. Cranberries
This is one fruit which only seems to show up at Thanksgiving time, but it should be a regular fixture the whole year through.
Cranberries in their natural form can be helpful in curing urinary tract infections as many people know. This powerful fruit can also be tremendously helpful in lowering cholesterol, and even protecting against cancer and stroke.
And, while many people know that fruit is good for them, you may not realize just how far-reaching the health benefits of fruit can truly be.
It’s true that all fruits are good for you, but there are a few which offer some specific and quite impactful health benefits. You may already know about some of them, but others may surprise you! Let’s take a look at these special fruits offering the most bang for your buck!
1. Cranberries
This is one fruit which only seems to show up at Thanksgiving time, but it should be a regular fixture the whole year through.
Cranberries in their natural form can be helpful in curing urinary tract infections as many people know. This powerful fruit can also be tremendously helpful in lowering cholesterol, and even protecting against cancer and stroke.
2. Raspberries
Raspberries are high in fiber, vitamins A and C, and folic acid.
As if the nutritional content wasn’t great enough, these berries may also have properties that help to fight against cancer.
3. Apples
They always say, “an apple a day keeps the doctor away,” and there is indeed some true merit to this cliché statement.
Apples are loaded with fiber, and are high in vitamins, making them delicious and excellent for weight loss efforts. Not only that, but apples are said to help with certain stomach conditions, even constipation.
4. Pineapple
Many people turn to pineapple simply because it’s a delicious fruit, but it also offers some excellent health benefits.
Pineapple is loaded with vitamin C, however many people may not realize that it has some amazing anti-inflammatory properties, which could be useful as a natural home remedy for those suffering from arthritis, for example.
5. Blueberries
Though this may not be the biggest surprise on the list, they are a must to be included when it comes to health benefits.
Blueberries seem to have immeasurable health benefits and qualities. They may help to stimulate and contribute to increased brain power and function, helping people stay sharp and focused. They are also helpful in protecting against certain forms of cancer and even heart disease.
6. Strawberries
Look to the berry family yet again when we consider health benefits! Strawberries are loaded with vitamin C, potassium, fiber, and folic acid, making them a necessary staple in everyone’s diet.
Most importantly it is believed that the properties in strawberries help to guard against carcinogens introduced to the body, making them an excellent cancer fighter.
7. Bananas
You probably grew up having bananas, but may not have realised just how good they were for you.
Bananas are one of the highest sources of potassium, and regular intake may even help to keep blood pressure low, so be sure to include these as a staple in your diet.
I’m sure you’ll agree, these 7 fruits are all in good company—they look great, taste great, and can be your best friends in maintaining good health.
Raspberries are high in fiber, vitamins A and C, and folic acid.
As if the nutritional content wasn’t great enough, these berries may also have properties that help to fight against cancer.
3. Apples
They always say, “an apple a day keeps the doctor away,” and there is indeed some true merit to this cliché statement.
Apples are loaded with fiber, and are high in vitamins, making them delicious and excellent for weight loss efforts. Not only that, but apples are said to help with certain stomach conditions, even constipation.
4. Pineapple
Many people turn to pineapple simply because it’s a delicious fruit, but it also offers some excellent health benefits.
Pineapple is loaded with vitamin C, however many people may not realize that it has some amazing anti-inflammatory properties, which could be useful as a natural home remedy for those suffering from arthritis, for example.
5. Blueberries
Though this may not be the biggest surprise on the list, they are a must to be included when it comes to health benefits.
Blueberries seem to have immeasurable health benefits and qualities. They may help to stimulate and contribute to increased brain power and function, helping people stay sharp and focused. They are also helpful in protecting against certain forms of cancer and even heart disease.
6. Strawberries
Look to the berry family yet again when we consider health benefits! Strawberries are loaded with vitamin C, potassium, fiber, and folic acid, making them a necessary staple in everyone’s diet.
Most importantly it is believed that the properties in strawberries help to guard against carcinogens introduced to the body, making them an excellent cancer fighter.
7. Bananas
You probably grew up having bananas, but may not have realised just how good they were for you.
Bananas are one of the highest sources of potassium, and regular intake may even help to keep blood pressure low, so be sure to include these as a staple in your diet.
I’m sure you’ll agree, these 7 fruits are all in good company—they look great, taste great, and can be your best friends in maintaining good health.
Sunday, February 26, 2012
New Ab Routine
I'm always on the look out for different ways of working out the core. Putting together different combinations of exercises to see what works best. I've just started using this video, and it is a tough one! Couple this with a few plank exercises and you'll definitely feel the workout afterwards!
Friday, February 24, 2012
Cardio 101
With a large percentage of Americans overweight, it's clear that many of us are not following the most recent exercise guidelines prescribing up to an hour of exercise each day. In fact, there was no doubt a collective groan when people realized they would now have to find an hour each day to do something they can't seem to find 5 minutes for. How important are these guidelines and what can you do to make them fit into your life?
The Simple Facts About Cardio
Before we talk about how much cardio you should do, you should at least know why it's so important. Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're working, but can still talk (aka, in your Target Heart Rate Zone). Here's why cardio is so important:
Bottom line: you need cardio if you want to get your weight under control and get your stress to a tolerable level
The Simple Facts About Cardio
Before we talk about how much cardio you should do, you should at least know why it's so important. Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're working, but can still talk (aka, in your Target Heart Rate Zone). Here's why cardio is so important:
- It's one way to burn calories and help you lose weight
- It makes your heart strong so that it doesn't have to work as hard to pump blood
- It increases your lung capacity
- It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
- It makes you feel good
- It helps you sleep better
- It helps reduce stress
- I could go on all day, but you get the point
Bottom line: you need cardio if you want to get your weight under control and get your stress to a tolerable level
Thursday, February 23, 2012
Core vs Abs
A quick video to explain the difference between your core and your abs. Very insightful video!
Wednesday, February 22, 2012
Holiday Season Health Foods
Holiday meals are all about tradition, and some of the most customary foods served during Easter and Passover slyly pack a pretty significant health punch. Here are five reasons to feel a little virtuous this season:
Eggs
Eggs get a bad wrap they truly don't deserve. Yes the yolk is where all the cholesterol is, but dozens of studies confirm that saturated and trans fats are the true heart disease triggers, not cholesterol — eggs are low in saturated fat and are trans fat free. In addition to high quality protein the yolk is also where the vitamin D (linked to a number of health benefits including weight control) and choline are found. Adequate choline is tied to brain health, muscle control, memory and reduced inflammation — a known trigger of aging and disease — and heart health.
Potatoes
Spuds have earned a reputation as nothing more than a fattening waste of calories, but they're actually one of the healthiest foods on the planet. In addition to providing fiber, antioxidants, vitamin C and B vitamins, when cooked then cooled, taters are also loaded with resistant starch, a unique kind of carb that’s been shown to naturally up your body’s fat-burning furnace. Like fiber, you can’t digest or absorb resistant starch and when it reaches your large intestine, it gets fermented, which triggers your body to burn fat instead of carbohydrate.
Horseradish
This condiment with kick opens up the sinuses to support breathing. It’s also been shown to boost immunity, and rev up metabolism. Pretty big benefits for a whole lot of flavor and a zero calorie price tag.
Parsley
Many people dismiss parsley as nothing more than a decorative garnish, but it’s actually a nutritional powerhouse. This Mediterranean herb is rich in immune supporting vitamins A and C and loaded with potent anti-aging, cancer fighting substances. In animal research one of parsley's volatile oils halted the growth of lung tumors and was shown to neutralize cancer-causing substances like those found in cigarette smoke.
Wine
Red wine has come to be thought of as a health food these days, but don’t discount white. A recent Spanish study looked at the effects of each type (6.8 ounces a day) over a 4 week period in a small group of nonsmoking women and both varieties upped “good” HDL cholesterol levels and lowered inflammation, two keys to keeping your heart strong and healthy.
Eggs
Eggs get a bad wrap they truly don't deserve. Yes the yolk is where all the cholesterol is, but dozens of studies confirm that saturated and trans fats are the true heart disease triggers, not cholesterol — eggs are low in saturated fat and are trans fat free. In addition to high quality protein the yolk is also where the vitamin D (linked to a number of health benefits including weight control) and choline are found. Adequate choline is tied to brain health, muscle control, memory and reduced inflammation — a known trigger of aging and disease — and heart health.
Potatoes
Spuds have earned a reputation as nothing more than a fattening waste of calories, but they're actually one of the healthiest foods on the planet. In addition to providing fiber, antioxidants, vitamin C and B vitamins, when cooked then cooled, taters are also loaded with resistant starch, a unique kind of carb that’s been shown to naturally up your body’s fat-burning furnace. Like fiber, you can’t digest or absorb resistant starch and when it reaches your large intestine, it gets fermented, which triggers your body to burn fat instead of carbohydrate.
Horseradish
This condiment with kick opens up the sinuses to support breathing. It’s also been shown to boost immunity, and rev up metabolism. Pretty big benefits for a whole lot of flavor and a zero calorie price tag.
Parsley
Many people dismiss parsley as nothing more than a decorative garnish, but it’s actually a nutritional powerhouse. This Mediterranean herb is rich in immune supporting vitamins A and C and loaded with potent anti-aging, cancer fighting substances. In animal research one of parsley's volatile oils halted the growth of lung tumors and was shown to neutralize cancer-causing substances like those found in cigarette smoke.
Wine
Red wine has come to be thought of as a health food these days, but don’t discount white. A recent Spanish study looked at the effects of each type (6.8 ounces a day) over a 4 week period in a small group of nonsmoking women and both varieties upped “good” HDL cholesterol levels and lowered inflammation, two keys to keeping your heart strong and healthy.
Saturday, February 18, 2012
Food Pyramid - Explained
The Food Pyramid, with its recommended servings, represents what the diet and nutrition experts consider to be the most solid, reliable, well-researched thinking to date. It provides a good model for healthy eating. The basic pyramid, developed by the USDA and the U.S. Department of Health and Human Services, is only one model, however.
This pyramid has been adapted for ethnic preferences and there are now pyramids for the Mediterranean diet, the Asian diet and the Latin American diet. Other diets, such as the Hawaiian diet, can also be placed on a food pyramid.
How the Food Pyramid is constructed:
The food pyramid has four levels.
1. At its base, the foundation of a healthy diet, are bread, grains, and cereals. They should compose the largest percentage of what you consume.
2. Next come two food groups (vegetables and fruits) which, together, occupy the second tier of the pyramid.
3. On an even higher, smaller level you find the next two food groups: the milk and meat groups.
4. In the small triangle at the top of the pyramid sit fats and oils and sugars.
How to use the Food Pyramid:
Follow these simple steps.
1. Determine your calorie requirement
2. Translate your calorie requirement into daily food group allowances
3. Use the food group allowances to help you plan your meals and snacks
4. Record what you eat and check it against your daily allowances for each group
5. Use the Food Diary to record the areas where you are typically over your daily allowances
6. Try to alter the diet to be closer to your target
How to fine-tune the Food Pyramid: There are some challenges to using the USDA Food Pyramid. The first is that you need to put some distinction in your food choices, according to your particular dietary goals. For instance, if you are concerned about your weight, you will want to make your choices in the meat group from among those with lower fat content. The food pyramid doesn’t distinguish between hot dogs and lean chicken breast, so these distinctions are up to you.
After you have gone through this exercise a few times, you may find there are some foods that do not fit your diet plan. For instance, pizza may not be the best choice if you are trying to cut down on carbohydrates and fat, because it takes up too much of your daily allowance of each. If you don’t want to consume milk products, you may want to substitute additional carbohydrates.
Variations on the pyramid: These variations on the USDA Food Pyramid are based on diets from regions with historically lower chronic disease rates. They may be worth considering if your family has a history of heart disease, cancer, high blood pressure or diabetes.
Thursday, February 16, 2012
8 Potentially Surprising Unhealthy Foods
Seemingly healthy foods such as yogurt and oatmeal may contain copious amounts of added sugars. Breads and crackers are often made with heart-unhealthy hydrogenated oils (trans fat). “Miracle” juices and “energy” bars, touted as healthful, are usually just vehicles for added sugars and excessive calories.
Consider this representative list of what may be surprisingly unhealthy foods:
Yogurt: Plain, low-fat or nonfat yogurt is such a healthy food because it’s a delicious source of calcium, vitamin D, magnesium and protein, but many manufacturers have taken liberties with yogurt, loading it up with excess calories. Yogurt should have but two ingredients: milk and live cultures.
Tortilla and taco shells: They’re generally low in fat and usually made from corn or wheat or both, but read the ingredient label first because many brands are quite high in fat and are often made with hydrogenated fat or trans fat Trans fat can raise bad cholesterol and lower good cholesterol. Search for whole-wheat tortilla and taco shells made with canola or other vegetable oils.
Instant oatmeal: We know not to choose sugary cold cereals, but the same is true for convenience packages of instant oatmeal. Read the ingredient label first — one teaspoon of sugar equals four grams. Some of the “maple” or other flavors of instant oatmeal have more than 12 grams per serving. Instead, buy whole oats, microwave them for a minute in a glass dish, stir in a quarter cup of raisins and cook one more minute.
Granola: It may be “natural,” but it’s also typically a calorie-dense food and full of oil and sugar. There is no standard serving size for cereals, and most packaged granolas list the serving size as a mere quarter cup, with about 160 calories per serving. But no one is satisfied with just a quarter cup of cereal and usually will pour their usual cup — that’s 640 calories, plus milk. Stick with a high-fiber, lower-sugar cereal. If you like granola, use it as a topping on a yogurt and fruit parfait.
“Miracle” juices: The front of the package appeals to your quest for good health with words like “immune promoting” and “antioxidants” and appealing photos of fresh fruit. But, unlike fresh fruit, juice has almost no fiber, and it’s a very quick way to get excess calories. Eat whole fruit for more energy and fiber, and save your calories for fullness.
“Energy” bars: Another word for “energy” is “calorie,” and most bars are more akin to candy bars than nutritious snacks. The first ingredient is usually refined flour (not whole-grain), then sugar, sugar and more sugar, in a myriad of guises, including corn syrup, molasses, honey and more. For sustainable energy, grab a cup of 100-calorie yogurt and stir a cup of crunchy low-sugar cereal into it; make a fresh-fruit smoothie with nonfat yogurt, milk and berries; or pack a tuna sandwich on whole-wheat bread with an orange.
Microwave popcorn: Popcorn is a great snack, but not when it’s loaded with hydrogenated fat, artificial flavors and preservatives. The additives often found in microwave popcorn make it high in fat calories relative to volume. Instead, use an air-popper to pop a few cups of popcorn. For a heartier snack, toss the hot popcorn with grated cheddar cheese.
Rice cakes: Although they’re somewhat lower in calories than potato chips or corn chips, rice cakes offer little in nutritional value and certainly little fiber, and they’re often are high in sodium and sugar (if they’re flavored). A better choice is whole-wheat pita chips with hummus or peanut butter.
Consider this representative list of what may be surprisingly unhealthy foods:
Yogurt: Plain, low-fat or nonfat yogurt is such a healthy food because it’s a delicious source of calcium, vitamin D, magnesium and protein, but many manufacturers have taken liberties with yogurt, loading it up with excess calories. Yogurt should have but two ingredients: milk and live cultures.
Tortilla and taco shells: They’re generally low in fat and usually made from corn or wheat or both, but read the ingredient label first because many brands are quite high in fat and are often made with hydrogenated fat or trans fat Trans fat can raise bad cholesterol and lower good cholesterol. Search for whole-wheat tortilla and taco shells made with canola or other vegetable oils.
Instant oatmeal: We know not to choose sugary cold cereals, but the same is true for convenience packages of instant oatmeal. Read the ingredient label first — one teaspoon of sugar equals four grams. Some of the “maple” or other flavors of instant oatmeal have more than 12 grams per serving. Instead, buy whole oats, microwave them for a minute in a glass dish, stir in a quarter cup of raisins and cook one more minute.
Granola: It may be “natural,” but it’s also typically a calorie-dense food and full of oil and sugar. There is no standard serving size for cereals, and most packaged granolas list the serving size as a mere quarter cup, with about 160 calories per serving. But no one is satisfied with just a quarter cup of cereal and usually will pour their usual cup — that’s 640 calories, plus milk. Stick with a high-fiber, lower-sugar cereal. If you like granola, use it as a topping on a yogurt and fruit parfait.
“Miracle” juices: The front of the package appeals to your quest for good health with words like “immune promoting” and “antioxidants” and appealing photos of fresh fruit. But, unlike fresh fruit, juice has almost no fiber, and it’s a very quick way to get excess calories. Eat whole fruit for more energy and fiber, and save your calories for fullness.
“Energy” bars: Another word for “energy” is “calorie,” and most bars are more akin to candy bars than nutritious snacks. The first ingredient is usually refined flour (not whole-grain), then sugar, sugar and more sugar, in a myriad of guises, including corn syrup, molasses, honey and more. For sustainable energy, grab a cup of 100-calorie yogurt and stir a cup of crunchy low-sugar cereal into it; make a fresh-fruit smoothie with nonfat yogurt, milk and berries; or pack a tuna sandwich on whole-wheat bread with an orange.
Microwave popcorn: Popcorn is a great snack, but not when it’s loaded with hydrogenated fat, artificial flavors and preservatives. The additives often found in microwave popcorn make it high in fat calories relative to volume. Instead, use an air-popper to pop a few cups of popcorn. For a heartier snack, toss the hot popcorn with grated cheddar cheese.
Rice cakes: Although they’re somewhat lower in calories than potato chips or corn chips, rice cakes offer little in nutritional value and certainly little fiber, and they’re often are high in sodium and sugar (if they’re flavored). A better choice is whole-wheat pita chips with hummus or peanut butter.
Wednesday, February 15, 2012
The Triad of Health
Our bodies are wired for health and vitality, not for illness and disease. Health is how our bodies function, not how they feel. Health comes from the inside out. And, importantly, the choices we make play a part in our health and well-being.
What is health?
Dorland's Medical Dictionary defines health as a "state of optimal physical, mental and social well-being and not merely the absence of disease and infirmity."
Our bodies are wired for health and vitality, not for illness and disease. Health is how our bodies function, not how they feel. Health comes from the inside out. And, importantly, the choices we make play a part in our health and well-being.
There are three components that make up the Triad of Health. They are Structural, Chemical and Emotional. Combined, they present an overall state of a person's health.
Structure is the foundation of the human body and the Triad. It includes the bones, muscles, joints, ligaments, tendons, cartilage and nerves. Shifts in structural alignment result from accidents, physical inactivity, or incorrect patterns of movement that have developed over time. Misalignments, also called subluxations, of the spine put pressure on the nerves that lead from the spinal column to the organs, glands, muscles, and other bones in our body, creating dysfunction.
The Chemical make-up and balance of the body includes diet and vitamins and mineral intake, as well as the function of organs and organ systems. The chemical aspect is disrupted by the ingestion of nicotine, alcohol, caffeine, sugar, and sugar substitutes like aspartame, as well as toxins in the air we breathe. Toxicity from food has a cumulative effect. Refined foods, fastfoods, and high-tech processed foods have a negative impact on the health of the person consuming them.
Emotion is the third leg of the triangle. Not only does physical well-being impact emotions, but emotions can greatly impact the body, both positively and negatively. The emotional element of the triangle includes the feelings of fear, anger, guilt, depression and anxiety. Emotional stress in the form of negative thoughts can have painful consequences.
The sides of the equilateral triangle all affect and interrelate with one other. For example, being in a constant state of the emotion of fear may cause a muscle spasm or contraction in the back. The muscle spasm creates pain which affects more than just the back. The pain influences the food choices made, leaning more toward "comfort" foods, rather than healthy foods.
Food choices affect the body's chemistry in terms of nutritional deficiencies.
Every cell in your body is both structurally and functionally related to every other cell in your body. All your thoughts, beliefs, fears, and dreams are connected within the structure and function of your physical body. By discovering and integrating these relationships, you allow yourself to bring greater harmony into your body and mind
, diminishing internal conflicts and increasing your overall health and well-being!
What is health?
Dorland's Medical Dictionary defines health as a "state of optimal physical, mental and social well-being and not merely the absence of disease and infirmity."
Our bodies are wired for health and vitality, not for illness and disease. Health is how our bodies function, not how they feel. Health comes from the inside out. And, importantly, the choices we make play a part in our health and well-being.
There are three components that make up the Triad of Health. They are Structural, Chemical and Emotional. Combined, they present an overall state of a person's health.
Structure is the foundation of the human body and the Triad. It includes the bones, muscles, joints, ligaments, tendons, cartilage and nerves. Shifts in structural alignment result from accidents, physical inactivity, or incorrect patterns of movement that have developed over time. Misalignments, also called subluxations, of the spine put pressure on the nerves that lead from the spinal column to the organs, glands, muscles, and other bones in our body, creating dysfunction.
The Chemical make-up and balance of the body includes diet and vitamins and mineral intake, as well as the function of organs and organ systems. The chemical aspect is disrupted by the ingestion of nicotine, alcohol, caffeine, sugar, and sugar substitutes like aspartame, as well as toxins in the air we breathe. Toxicity from food has a cumulative effect. Refined foods, fastfoods, and high-tech processed foods have a negative impact on the health of the person consuming them.
Emotion is the third leg of the triangle. Not only does physical well-being impact emotions, but emotions can greatly impact the body, both positively and negatively. The emotional element of the triangle includes the feelings of fear, anger, guilt, depression and anxiety. Emotional stress in the form of negative thoughts can have painful consequences.
The sides of the equilateral triangle all affect and interrelate with one other. For example, being in a constant state of the emotion of fear may cause a muscle spasm or contraction in the back. The muscle spasm creates pain which affects more than just the back. The pain influences the food choices made, leaning more toward "comfort" foods, rather than healthy foods.
Food choices affect the body's chemistry in terms of nutritional deficiencies.
Every cell in your body is both structurally and functionally related to every other cell in your body. All your thoughts, beliefs, fears, and dreams are connected within the structure and function of your physical body. By discovering and integrating these relationships, you allow yourself to bring greater harmony into your body and mind
, diminishing internal conflicts and increasing your overall health and well-being!
Tuesday, February 14, 2012
Fun Health Facts
Here is a list of some funny and interesting facts concerning Health, enjoy!
- American Airlines saved $40,000 in 1987 by eliminating one olive from each salad in first class.
- Left handed people live slightly shorter lives than right handed people.
- In Bahrain, a male gynecologist can only examine a woman's private parts through a mirror.
- You burn more calories sleeping than you do watching television.
- In the 1800's, people believed that gin could cure stomach problems.
- McDonalds calls frequent buyers of their food heavy users.
- Americans ate eight million more orders of french fries and almost six million more hamburgers this year compared to last.
- Rats destroy an estimated 1/3 of the world’s food supply each year.
- US tops the world in plastic surgery procedures. Next comes Mexico.
- 22% of American women aged 20 gave birth while in their teens. In Switzerland and Japan, only 2% did so.
- Sex is the safest tranquilizer in the world. It is 10 times more effective than valium!
- Consuming chocolate was once considered a sin during the 16th and 17th century.
- Acorns were used as a coffee substitute during the American Civil War.
- Chocolate was used as medicine during the 18th century. It was believed that chocolate could cure a stomach ache.
- The only "real" food that U.S. Astronauts are allowed to take into space is pecan nuts.
- Chocolate contains the same chemical, phenyl ethylamine that your brain produces when you fall in love.
- Wearing headphones for just an hour will increase the bacteria in your ear by 700 times.
- Heroin used to be a cough medicine for children. A German company (Bayer) registered heroin as a trademark.
- The first owner of the Marlboro Company died of lung cancer. (Ironic, no?)
- Apples, not caffeine, are more efficient at waking you up in the morning.
- The average chocolate bar has 8 insects' legs in it. (ARE YOU SERIOUS!!)
- An average human loses about 200 head hairs per day.
- There are more nutrients in the cornflake package itself than there are in the actual cornflakes.
- Astronauts are not allowed to eat beans before they go into space because passing wind in a spacesuit damages them.
Monday, February 13, 2012
Twinkie Diet
This article, courtesy of CNN, shows how a professor took on a rather interesting diet. How healthy it is for you, i'm not 100% sure, but it's still an interesting read:
Twinkies. Nutty bars. Powdered donuts.
For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too.
His premise: That in weight loss, pure calorie counting is what matters most -- not the nutritional value of the food.
The premise held up: On his "convenience store diet," he shed 27 pounds in two months.
For a class project, Haub limited himself to less than 1,800 calories a day. A man of Haub's pre-dieting size usually consumes about 2,600 calories daily. So he followed a basic principle of weight loss: He consumed significantly fewer calories than he burned.
His body mass index went from 28.8, considered overweight, to 24.9, which is normal. He now weighs 174 pounds.
But you might expect other indicators of health would have suffered. Not so.
Haub's "bad" cholesterol, or LDL, dropped 20 percent and his "good" cholesterol, or HDL, increased by 20 percent. He reduced the level of triglycerides, which are a form of fat, by 39 percent.
"That's where the head scratching comes," Haub said. "What does that mean? Does that mean I'm healthier? Or does it mean how we define health from a biology standpoint, that we're missing something?"
"I'm not geared to say this is a good thing to do," he said. "I'm stuck in the middle. I guess that's the frustrating part. I can't give a concrete answer. There's not enough information to do that."Despite his temporary success, Haub does not recommend replicating his snack-centric diet.
Two-thirds of his total intake came from junk food. He also took a multivitamin pill and drank a protein shake daily. And he ate vegetables, typically a can of green beans or three to four celery stalks.
Families who live in food deserts have limited access to fresh fruits and vegetables, so they often rely on the kind of food Haub was eating.
"These foods are consumed by lots of people," he said. "It may be an issue of portion size and moderation rather than total removal. I just think it's unrealistic to expect people to totally drop these foods for vegetables and fruits. It may be healthy, but not realistic."
Haub's body fat dropped from 33.4 to 24.9 percent. This posed the question: What matters more for weight loss, the quantity or quality of calories?
His success is probably a result of caloric reduction, said Dawn Jackson Blatner, a dietitian in Chicago, Illinois.
"It's a great reminder for weight loss that calories count," she said. "Is that the bottom line to being healthy? That's another story."
Blatner, a spokeswoman for the American Dietetic Association, said she's not surprised to hear Haub's health markers improved even when he loaded up on processed snack cakes.
Being overweight is the central problem that leads to complications like high blood pressure, diabetes and high cholesterol, she said.
"When you lose weight, regardless of how you're doing it -- even if it's with packaged foods, generally you will see these markers improve when weight loss has improved," she said.
Before jumping on the Ding Dong bandwagon, Blatner warned of health concerns.
"There are things we can't measure," said Blatner, questioning how the lack of fruits and vegetables could affect long-term health. "How much does that affect the risk for cancer? We can't measure how diet changes affect our health."
I was eating healthier, but I wasn't healthy. I was eating too much.
The ultimate Twinkie diet
On August 25, Haub, 41, started his cake diet focusing on portion control.
"I'm eating to the point of need and pushing the plate or wrapper away," he said.
He intended the trial to last a month as a teaching tool for his class. As he lost weight, Haub continued the diet until he reached a normal body mass index.
Before his Twinkie diet, he tried to eat a healthy diet that included whole grains, dietary fiber, berries and bananas, vegetables and occasional treats like pizza.
"There seems to be a disconnect between eating healthy and being healthy," Haub said. "It may not be the same. I was eating healthier, but I wasn't healthy. I was eating too much."
He maintained the same level of moderate physical activity as before going on the diet. (Haub does not have any ties to the snack cake companies.)
To avoid setting a bad example for his kids, Haub ate vegetables in front of his family. Away from the dinner table, he usually unwrapped his meals.
Haub monitored his body composition, blood pressure, cholesterol and glucose, and updated his progress on his Facebook page, Professor Haub's diet experiment.
To curb calories, he avoided meat, whole grains and fruits. Once he started adding meat into the diet four weeks ago, his cholesterol level increased.
Haub plans to add about 300 calories to his daily intake now that he's done with the diet. But he's not ditching snack cakes altogether. Despite his weight loss, Haub feels ambivalence.
"I wish I could say the outcomes are unhealthy. I wish I could say it's healthy. I'm not confident enough in doing that. That frustrates a lot of people. One side says it's irresponsible. It is unhealthy, but the data doesn't say that."
Twinkies. Nutty bars. Powdered donuts.
For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too.
His premise: That in weight loss, pure calorie counting is what matters most -- not the nutritional value of the food.
The premise held up: On his "convenience store diet," he shed 27 pounds in two months.
For a class project, Haub limited himself to less than 1,800 calories a day. A man of Haub's pre-dieting size usually consumes about 2,600 calories daily. So he followed a basic principle of weight loss: He consumed significantly fewer calories than he burned.
His body mass index went from 28.8, considered overweight, to 24.9, which is normal. He now weighs 174 pounds.
But you might expect other indicators of health would have suffered. Not so.
Haub's "bad" cholesterol, or LDL, dropped 20 percent and his "good" cholesterol, or HDL, increased by 20 percent. He reduced the level of triglycerides, which are a form of fat, by 39 percent.
"That's where the head scratching comes," Haub said. "What does that mean? Does that mean I'm healthier? Or does it mean how we define health from a biology standpoint, that we're missing something?"
"I'm not geared to say this is a good thing to do," he said. "I'm stuck in the middle. I guess that's the frustrating part. I can't give a concrete answer. There's not enough information to do that."Despite his temporary success, Haub does not recommend replicating his snack-centric diet.
Two-thirds of his total intake came from junk food. He also took a multivitamin pill and drank a protein shake daily. And he ate vegetables, typically a can of green beans or three to four celery stalks.
Families who live in food deserts have limited access to fresh fruits and vegetables, so they often rely on the kind of food Haub was eating.
"These foods are consumed by lots of people," he said. "It may be an issue of portion size and moderation rather than total removal. I just think it's unrealistic to expect people to totally drop these foods for vegetables and fruits. It may be healthy, but not realistic."
Haub's body fat dropped from 33.4 to 24.9 percent. This posed the question: What matters more for weight loss, the quantity or quality of calories?
His success is probably a result of caloric reduction, said Dawn Jackson Blatner, a dietitian in Chicago, Illinois.
"It's a great reminder for weight loss that calories count," she said. "Is that the bottom line to being healthy? That's another story."
Blatner, a spokeswoman for the American Dietetic Association, said she's not surprised to hear Haub's health markers improved even when he loaded up on processed snack cakes.
Being overweight is the central problem that leads to complications like high blood pressure, diabetes and high cholesterol, she said.
"When you lose weight, regardless of how you're doing it -- even if it's with packaged foods, generally you will see these markers improve when weight loss has improved," she said.
Before jumping on the Ding Dong bandwagon, Blatner warned of health concerns.
"There are things we can't measure," said Blatner, questioning how the lack of fruits and vegetables could affect long-term health. "How much does that affect the risk for cancer? We can't measure how diet changes affect our health."
I was eating healthier, but I wasn't healthy. I was eating too much.
The ultimate Twinkie diet
On August 25, Haub, 41, started his cake diet focusing on portion control.
"I'm eating to the point of need and pushing the plate or wrapper away," he said.
He intended the trial to last a month as a teaching tool for his class. As he lost weight, Haub continued the diet until he reached a normal body mass index.
Before his Twinkie diet, he tried to eat a healthy diet that included whole grains, dietary fiber, berries and bananas, vegetables and occasional treats like pizza.
"There seems to be a disconnect between eating healthy and being healthy," Haub said. "It may not be the same. I was eating healthier, but I wasn't healthy. I was eating too much."
He maintained the same level of moderate physical activity as before going on the diet. (Haub does not have any ties to the snack cake companies.)
To avoid setting a bad example for his kids, Haub ate vegetables in front of his family. Away from the dinner table, he usually unwrapped his meals.
Haub monitored his body composition, blood pressure, cholesterol and glucose, and updated his progress on his Facebook page, Professor Haub's diet experiment.
To curb calories, he avoided meat, whole grains and fruits. Once he started adding meat into the diet four weeks ago, his cholesterol level increased.
Haub plans to add about 300 calories to his daily intake now that he's done with the diet. But he's not ditching snack cakes altogether. Despite his weight loss, Haub feels ambivalence.
"I wish I could say the outcomes are unhealthy. I wish I could say it's healthy. I'm not confident enough in doing that. That frustrates a lot of people. One side says it's irresponsible. It is unhealthy, but the data doesn't say that."
Sunday, February 12, 2012
Guide to Quitting Smoking - Part 2
Part 2 of a detailed look at how to quit smoking.
Withdrawal from nicotine has 2 parts — the physical and the mental. The physical symptoms are annoying but not life-threatening. Still, if you’re not prepared for them, they can tempt you to go back to smoking. Nicotine replacement and other medicines can help reduce many of these symptoms. Most smokers find that the bigger challenge is the mental part of quitting.
If you have been smoking for any length of time, smoking has become linked with a lot of the things you do — waking up in the morning, eating, reading, watching TV, and drinking coffee, for example. It will take time to “un-link” smoking from these activities. This is why, even if you are using a nicotine replacement, you may still have strong urges to smoke.
Rationalizations are sneaky
One way to overcome these urges or cravings is to notice and identify rationalizations as they come up. A rationalization is a mistaken thought that seems to make sense to you at the time, but the thought is not based on reality. If you choose to believe in such a thought even for a short time, it can serve as a way to justify smoking. If you have tried to quit before, you will probably recognize many of these common rationalizations:
- “I’ll just have one to get through this rough spot.”
- “Today is not a good day. I’ll quit tomorrow.”
- “It’s my only vice.”
- “How bad is smoking, really? Uncle Harry smoked all his life and he lived to be over 90.”
- “Air pollution is probably just as bad.”
- “You’ve got to die of something.”
- “Life is no fun without smoking.”
You probably can add more to the list. As you go through the first few days without smoking, write down any rationalizations as they come up and recognize them for what they are: messages that can trick you into going back to smoking. Look out for them, because they always show up when you’re trying to quit. After you write down the idea, let it go from your mind. Be ready with a distraction, a plan of action, and other ways to re-direct your thoughts to something else.
Use the ideas below to help you stay committed to quitting.
Avoid temptation
Stay away from people and places that tempt you to smoke. Later on you will be able to handle these with more confidence.
Change your habits
Switch to juices or water instead of alcohol or coffee. Choose foods that don’t make you want to smoke. Take a different route to work. Take a brisk walk instead of a coffee break.
Choose other things for your mouth: Use substitutes you can put in your mouth such as sugarless gum or hard candy, raw vegetables such as carrot sticks, or sunflower seeds. Some people chew on a coffee stirrer or a straw.
Get active with your hands: Do something to reduce your stress. Exercise or do something that keeps your hands busy, such as needlework or woodworking, which can help distract you from the urge to smoke. Take a hot bath, exercise, or read a book.
Breathe deeply: When you were smoking, you breathed deeply as you inhaled the smoke. When the urge strikes now, breathe deeply and picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits you’ll gain as an ex-smoker.
Delay: If you feel that you are about to light up, hold off. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the strong urge to smoke.
Reward yourself
What you’re doing is not easy, so you deserve a reward. Put the money you would have spent on tobacco in a jar every day and then buy yourself a weekly treat. Buy a book or some new music, go out to eat, start a new hobby, or join a gym. Or save the money for a major purchase.
You can also reward yourself in ways that don’t cost money: visit a park or go to the library. Check local news listings for museums, community centers, and colleges that have free classes, exhibits, films, and other things to do.
Staying quit
Remember the Mark Twain quote? Maybe you, too, have quit many times before. If so, you know that staying quit is the final, longest, and most important stage of the process. You can use the same methods to stay quit as you did to help you through withdrawal. Think ahead to those times when you may be tempted to smoke, and plan on how you will use other ways to cope with these situations.
More dangerous, perhaps, are the unexpected strong desires to smoke that can sometimes happen months or even years after you’ve quit. Rationalizations can show up then, too. To get through these without relapse, try these:
What if you do smoke? Here is the difference between a slip and a relapse: a slip is a one-time mistake that is quickly corrected. A relapse is going back to smoking. You can use the slip as an excuse to go back to smoking, or you can look at what went wrong and renew your commitment to staying away from smoking for good.
Even if you do relapse, try not to get too discouraged. Very few people are able to quit for good on the first try. In fact, it takes most people several tries before they quit for good. What’s important is figuring out what helped you when you tried to quit and what worked against you. You can then use this information to make a stronger attempt at quitting the next time.
Stay away from people and places that tempt you to smoke. Later on you will be able to handle these with more confidence.
Change your habits
Switch to juices or water instead of alcohol or coffee. Choose foods that don’t make you want to smoke. Take a different route to work. Take a brisk walk instead of a coffee break.
Choose other things for your mouth: Use substitutes you can put in your mouth such as sugarless gum or hard candy, raw vegetables such as carrot sticks, or sunflower seeds. Some people chew on a coffee stirrer or a straw.
Get active with your hands: Do something to reduce your stress. Exercise or do something that keeps your hands busy, such as needlework or woodworking, which can help distract you from the urge to smoke. Take a hot bath, exercise, or read a book.
Breathe deeply: When you were smoking, you breathed deeply as you inhaled the smoke. When the urge strikes now, breathe deeply and picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits you’ll gain as an ex-smoker.
Delay: If you feel that you are about to light up, hold off. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the strong urge to smoke.
Reward yourself
What you’re doing is not easy, so you deserve a reward. Put the money you would have spent on tobacco in a jar every day and then buy yourself a weekly treat. Buy a book or some new music, go out to eat, start a new hobby, or join a gym. Or save the money for a major purchase.
You can also reward yourself in ways that don’t cost money: visit a park or go to the library. Check local news listings for museums, community centers, and colleges that have free classes, exhibits, films, and other things to do.
Staying quit
Remember the Mark Twain quote? Maybe you, too, have quit many times before. If so, you know that staying quit is the final, longest, and most important stage of the process. You can use the same methods to stay quit as you did to help you through withdrawal. Think ahead to those times when you may be tempted to smoke, and plan on how you will use other ways to cope with these situations.
More dangerous, perhaps, are the unexpected strong desires to smoke that can sometimes happen months or even years after you’ve quit. Rationalizations can show up then, too. To get through these without relapse, try these:
- Remember your reasons for quitting and think of all the benefits to your health, your finances, and your family.
- Remind yourself that there is no such thing as just one cigarette — or even one puff.
- Ride out the desire to smoke. It will go away, but do not fool yourself into thinking you can have just one.
- Avoid alcohol. Drinking lowers your chance of success.
- If you are worried about weight gain, put some energy into planning a healthy diet and finding ways to exercise and stay active.
What if you do smoke? Here is the difference between a slip and a relapse: a slip is a one-time mistake that is quickly corrected. A relapse is going back to smoking. You can use the slip as an excuse to go back to smoking, or you can look at what went wrong and renew your commitment to staying away from smoking for good.
Even if you do relapse, try not to get too discouraged. Very few people are able to quit for good on the first try. In fact, it takes most people several tries before they quit for good. What’s important is figuring out what helped you when you tried to quit and what worked against you. You can then use this information to make a stronger attempt at quitting the next time.
Saturday, February 11, 2012
Guide to Quitting Smoking - Part 1
Smokers often say, “Don’t tell me why to quit, tell me how.” There is no one right way to quit, but there are some requirements for quitting with success.
Once you've decided to quit, you’re ready to pick a quit date. This is a very important step. Pick a day within the next month as your Quit Day. Picking a date too far away can allow you time to rationalize and change your mind. But you want to give yourself enough time to prepare and come up with a plan. You might choose a date with a special meaning like a birthday or anniversary, or the date of the Great American Smokeout (the third Thursday in November each year). Or you might want to just pick a random date. Circle the date on your calendar. Make a strong, personal commitment to quit on that day.
Plan for your prescriptions: Remember that if you are planning to use a prescription drug, you will need to talk with your doctor about getting it in time for your Quit Day. If you plan to use bupropion (Zyban) or varenicline (Chantix), you must start taking the drug at least a full week before your Quit Day. Talk with your doctor about exactly when to start, and how to use the medicine, and find out what side effects to watch for and report. If you are using a prescription drug, put a note on your calendar to remind you to start taking it the right number of days before your Quit Day.
Prepare for your Quit Day
There is no one right way to quit. Most smokers prefer to quit cold turkey — they stop completely, all at once, with no medicines or nicotine replacement. They smoke until their Quit Day and then quit. Some may smoke fewer cigarettes for 1 or 2 weeks before their Quit Day. Another way is to cut down on the number of cigarettes you smoke a little bit each day. This way, you slowly reduce the amount of nicotine in your body. You might cut out cigarettes smoked with a cup of coffee, or you might decide to smoke only at certain times of the day. It makes sense to cut down in order to reduce withdrawal symptoms, but this can be hard to do.
Quitting smoking is a lot like losing weight: it takes a strong commitment over a long time. Smokers may wish there was a magic bullet — a pill or method that would make quitting painless and easy— but there is nothing like that. Nicotine substitutes can help reduce withdrawal symptoms, but they work best when they are used as part of a stop-smoking plan that addresses both the physical and psychological components of quitting smoking.
Here are some steps to help you prepare for your Quit Day:
These 4 factors are key:
The decision to quit smoking is one that only you can make. Others may want you to quit, but the real commitment must come from you.
Think about why you want to quit.
SETTING A QUIT DATE AND MAKING A PLAN
- Making the decision to quit
- Picking a Quit Day and making a plan
- Dealing with withdrawal
- Staying quit (maintenance)
The decision to quit smoking is one that only you can make. Others may want you to quit, but the real commitment must come from you.
Think about why you want to quit.
- Are you worried that you could get a smoking-related disease?
- Do you really believe that the benefits of quitting outweigh the benefits of continuing to smoke?
- Do you know someone who has had health problems because of their smoking?
- Are you ready to make a serious try at quitting?
SETTING A QUIT DATE AND MAKING A PLAN
What’s important about picking a Quit Day?
Once you've decided to quit, you’re ready to pick a quit date. This is a very important step. Pick a day within the next month as your Quit Day. Picking a date too far away can allow you time to rationalize and change your mind. But you want to give yourself enough time to prepare and come up with a plan. You might choose a date with a special meaning like a birthday or anniversary, or the date of the Great American Smokeout (the third Thursday in November each year). Or you might want to just pick a random date. Circle the date on your calendar. Make a strong, personal commitment to quit on that day.
Plan for your prescriptions: Remember that if you are planning to use a prescription drug, you will need to talk with your doctor about getting it in time for your Quit Day. If you plan to use bupropion (Zyban) or varenicline (Chantix), you must start taking the drug at least a full week before your Quit Day. Talk with your doctor about exactly when to start, and how to use the medicine, and find out what side effects to watch for and report. If you are using a prescription drug, put a note on your calendar to remind you to start taking it the right number of days before your Quit Day.
Prepare for your Quit Day
There is no one right way to quit. Most smokers prefer to quit cold turkey — they stop completely, all at once, with no medicines or nicotine replacement. They smoke until their Quit Day and then quit. Some may smoke fewer cigarettes for 1 or 2 weeks before their Quit Day. Another way is to cut down on the number of cigarettes you smoke a little bit each day. This way, you slowly reduce the amount of nicotine in your body. You might cut out cigarettes smoked with a cup of coffee, or you might decide to smoke only at certain times of the day. It makes sense to cut down in order to reduce withdrawal symptoms, but this can be hard to do.
Quitting smoking is a lot like losing weight: it takes a strong commitment over a long time. Smokers may wish there was a magic bullet — a pill or method that would make quitting painless and easy— but there is nothing like that. Nicotine substitutes can help reduce withdrawal symptoms, but they work best when they are used as part of a stop-smoking plan that addresses both the physical and psychological components of quitting smoking.
Here are some steps to help you prepare for your Quit Day:
- Pick the date and mark it on your calendar.
- Tell friends and family about your Quit Day.
- Get rid of all the cigarettes and ashtrays in your home, car, and at work.
- Stock up on oral substitutes — sugarless gum, carrot sticks, hard candy, cinnamon sticks, coffee stirrers, straws, and/or toothpicks.
- Decide on a plan. Will you use NRT or other medicines? Will you attend a stop-smoking class? If so, sign up now.
- Practice saying, “No thank you, I don’t smoke.”
- Set up a support system. This could be a group program or a friend or family member who has successfully quit and is willing to help you. Ask family and friends who still smoke not to smoke around you, and not to leave cigarettes out where you can see them.
- If you are using bupropion or varenicline, take your dose each day of the week leading up to your Quit Day.
- Think back to your past attempts to quit. Try to figure out what worked and what did not work for you.
YOUR QUIT DAY
On your Quit Day:
On your Quit Day:
- Do not smoke. This means none at all — not even one puff!
- Keep active — try walking, exercising, or doing other activities or hobbies.
- Drink lots of water and juices.
- Begin using nicotine replacement if that is your choice.
- Attend stop-smoking class or follow your self-help plan.
- Avoid situations where the urge to smoke is strong.
- Avoid people who are smoking.
- Drink less alcohol or avoid it completely.
- Think about how you can change your routine. Use a different route to go to work, drink tea instead of coffee. Eat breakfast in a different place or eat different foods.
Friday, February 10, 2012
Know More about Holistic Health Treatments
There is a new concept in the health industry commonly known as Holistic Health. What is Holistic health? Holistic health is based on the principle that physical and mental aspects of the body are interlinked and play a vital role into the overall health and wellness of a person. Holistic Health is often much related to the concept of alternative medicine but many people consider it as the prime concept.Holistic health and its treatments are not new. It is an age old concept but came into limelight these days. It is now become talk of the town and alluring many people towards the new concept of health care. The delay is because of headstrongness in the medical field and it is often slow to accept new ways of treatment.
Holistic health treatments are more an approach to how individuals should be treated rather than a treatment concept in and of itself. Those who practice holistic treatment believe that maintaining good health is more than simply taking care of the various parts of the body and it includes emotional and spiritual aspects as well. The primary objective of holistic health treatments is to achieve complete health, not simply a lack of disease or physical pain.
Holistic Health Treatments are not only based on treating physical symptoms but underlying psychological and emotional issues responsible for illness as well. In order to achieve total health, one should take into consideration, physical, spiritual and emotional factors to devise an effective treatment plan.
The tendency of a person to overcome health issues depends also on his willpower and to revoke his willpower a person should consider all the related factors. Medicines work only if the person is strong from his inside otherwise nothing would work on his body. Disease is a demonstration of an existing inequity that the individual is unable to resolve on any level.
Holistic health treatments are more an approach to how individuals should be treated rather than a treatment concept in and of itself. Those who practice holistic treatment believe that maintaining good health is more than simply taking care of the various parts of the body and it includes emotional and spiritual aspects as well. The primary objective of holistic health treatments is to achieve complete health, not simply a lack of disease or physical pain.
Holistic Health Treatments are not only based on treating physical symptoms but underlying psychological and emotional issues responsible for illness as well. In order to achieve total health, one should take into consideration, physical
, spiritual and emotional factors to devise an effective treatment plan.The tendency of a person to overcome health issues depends also on his willpower and to revoke his willpower a person should consider all the related factors. Medicines work only if the person is strong from his inside otherwise nothing would work on his body. Disease is a demonstration of an existing inequity that the individual is unable to resolve on any level.
Thursday, February 9, 2012
Benefits of Cod Liver Oil
What is Cod Liver Oil?
Cod Liver Oil is a nutrient rich oil that is derived from the liver of Cod fish. It is available in both oil form as well as in capsules.
What are the Benefits of Cod Liver Oil?
Cod liver oil is a wonderful nutritional supplement which provides multiple health benefits. It is rich in nutrients such as:- Vitamin A: helps to maintain a healthy immune system, helps resist bacterial and viral infections, and beneficial for eyesight and healthy skin.
- Vitamin D: helps maintain strong and healthy bones.
- Omega-3 Fatty Acids: have anti-inflammatory properties which help relieve the symptoms of arthritis, improve brain function, reduce stress, prevent allergies, relieve asthma, and help with learning and behavioral disorders including bipolar syndrome.
- EicosaPentaenoic Acid (EPA): is great for the cardiovascular system and helps reduce inflammation throughout the body. Also works as a natural anti-depressant.
- DocosaHexaenoic Acid (DHA): is also a fatty acid which is vital for good eyesight, a healthy nervous system, and healthy skin.
Uses of Cod Liver Oil
Home Remedy for Arthritis
Consuming a small amount of Cod Liver Oil each day helps prevent arthritis, as well as provides some relief from arthritis pain. A recommended dosage is 1 to 2 teaspoons daily, or follow the directions on the bottle if you are using capsules.Home Remedy for Muscle Aches and Pain
Bone and muscle pain are two of the primary symptoms of having low-levels of vitamin D. Many people with such low vitamin D levels notice signficant pain in their legs and have difficulty climbing stairs. Numerous studies have shown that 1 to 2 teaspoons of Cod Liver Oil daily can increase vitamin D levels in the body which helps to improve muscle strength and reduce muscle pain.Home Remedy for Preventing Heart Disease
Taking 1 to 2 teaspoons of cod liver oil everyday can greatly improve heart function which helps prevent heart disease. It can also improve heart conditions even after a heart attack and after heart surgery. This is attributed to the omega-3 fatty acids which alters the linings of the arteries in such a way as to improve healing after damage. Vitamin A and D also play important roles in facilitating mineral absorption, improving muscle function, and supporting elasticity of the blood vessels.Home Remedy for High Cholesterol
The fatty acids in Cod Liver Oil help lower the amount of bad cholesterol in our body. A simple remedy is to consume 1-2 teaspoons of Cod Liver Oil daily.Lowering Risk of Type 1 Diabetes in Children
Studies have found that pregnant women that took 1 daily teaspoon of cod liver oil have a lower risk of giving birth to children with type 1 diabetes. However, if you are pregnant, it is recommended that you consult your doctor before you begin taking cod liver oil regularly.What are the Side Effects of Cod Liver Oil?
Cod liver oil is generally safe to take in moderation, and studies have not found any major adverse reactions to it in the general population. However, a If you are pregnant or currently taking medication, it is recommended that you contact your physician before using cod liver oil on a regular basis. Otherwise, cod liver oil has been found to be safe for the general population when taken in moderation. It is important not to consume extremely large doses of cod liver oil, since this can lead to high blood pressure.Where and How to Buy Cod Liver Oil
Cod Liver Oil can be bought in most pharmacies and drug stores. It can also be found in liquid form. A high quality cod liver oil should be pale-yellow in colour and have a fish-like taste.Wednesday, February 8, 2012
Honey. Anti-Cancer?
Is honey one of those anti-cancer foods? Can it cure cancer?
Perhaps what many people don't think enough of or have overlooked is - honey possesses carcinogen-preventing and anti-tumour properties; honey is curative; honey is anti-cancer. According to the book Honey Revolution by Dr Ron Fessenden, scientists have found floral flavonoids in honey. These tiny traces of bioflavonoids, generally known as antioxidants, have powerful influences when entered into the body's cells. When ingested, they immediately increase the antioxidant levels within cells, "decrease capillary permeability and fragility. They scavenge oxidants and inhibit the destruction of collagen in the body". In fact in the recent years, major drug companies recognized the effectiveness of these flora-flavones in removing free radicals from our body and improving our body immunity functioning, and are now investing millions of dollars just to produce these substances artificially. Tell your family, friends that the foraging honeybees have passed on these precious natural floral-flavones from the floral nectars to honey and then to us!
Perhaps what many people don't think enough of or have overlooked is - honey possesses carcinogen-preventing and anti-tumour properties; honey is curative; honey is anti-cancer. According to the book Honey Revolution by Dr Ron Fessenden, scientists have found floral flavonoids in honey. These tiny traces of bioflavonoids, generally known as antioxidants, have powerful influences when entered into the body's cells. When ingested, they immediately increase the antioxidant levels within cells, "decrease capillary permeability and fragility. They scavenge oxidants and inhibit the destruction of collagen in the body". In fact in the recent years, major drug companies recognized the effectiveness of these flora-flavones in removing free radicals from our body and improving our body immunity functioning, and are now investing millions of dollars just to produce these substances artificially. Tell your family, friends that the foraging honeybees have passed on these precious natural floral-flavones from the floral nectars to honey and then to us!
Look, you may not see the benefit of turning to healthful food overnight, but daily repetitive, anti-cancer choices will can potentially safe your life from deadly diseases like cancers.Surely all of us know that prevention is far better than cures, but sadly, the world has succumbed to the instant gratification syndrome. Just see how people are losing weight so quickly by taking diet pills, getting liposuction, or even starving. Working out things over time has become a waste of time. We want material wealth, relationships, and success now, totally abandoning the universal law of sowing and reaping. And with the exact attitude, we often put all our strength and focus into demanding instant cures of diseases and forget all about constant prevention with anti-cancer diet and lifestyle.
I want to share this story with you. Our local papers recently featured a retail magnate who was punished by the law for buying a kidney illegally. As reported, his kidneys failed in 2005 due to the high levels of sugar in his blood and his well-known penchant for "good food, especially the deep fried stuff". He was tethered to his dialysis machine for three hours a day, and when he was not having dialysis, he would be with a doctor for heart problems and diabetes. When interviewed, he remarked that if he had listen to his doctors a decade or two ago, he might not have lost the use of his kidneys. Hindsight is always 20/20, he said.
Such stories must be powerful enough to jolt us out of our wilful nonchalance. Borrow the hindsight of those who have been there before and work on our health and picture in our mind the good health of our children 10, 20 years later. We can't forecast freak diseases, accidents, and natural disasters of tomorrow, but we can definitely will ourselves to treating our body better by choosing wisely the kind of food to deposit into it today.
So, more anti-cancer foods, please.
I want to share this story with you. Our local papers recently featured a retail magnate who was punished by the law for buying a kidney illegally. As reported, his kidneys failed in 2005 due to the high levels of sugar in his blood and his well-known penchant for "good food, especially the deep fried stuff". He was tethered to his dialysis machine for three hours a day, and when he was not having dialysis, he would be with a doctor for heart problems and diabetes. When interviewed, he remarked that if he had listen to his doctors a decade or two ago, he might not have lost the use of his kidneys. Hindsight is always 20/20, he said.
Such stories must be powerful enough to jolt us out of our wilful nonchalance. Borrow the hindsight of those who have been there before and work on our health and picture in our mind the good health of our children 10, 20 years later. We can't forecast freak diseases, accidents, and natural disasters of tomorrow, but we can definitely will ourselves to treating our body better by choosing wisely the kind of food to deposit into it today.
So, more anti-cancer foods, please.
Tuesday, February 7, 2012
10 Tips to Fit in Exercise
- Be less efficient. People typically try to think of ways to make daily tasks easier. But if we make them harder, we can get more exercise, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer, group fitness instructor, and spokeswoman for the American Council on Exercise (ACE). “Bring in the groceries from your car one bag at a time so you have to make several trips,” Merrill says. “Put the laundry away a few items at a time, rather than carrying it up in a basket.”
- Shun labor-saving devices. Wash the car by hand rather than taking it to the car wash. “It takes about an hour and a half to do a good job, and in the meantime you’ve gotten great exercise,” Merrill says. Use a push mower rather than a riding mower to groom your lawn.
- Going somewhere? Take the long way. Walking up or down a few flights of stairs each day can be good for your heart. Avoid elevators and escalators whenever possible. If you ride the bus or subway to work, get off a stop before your office and walk the extra distance. When you go to the mall or the grocery store, park furthest from the entrance, not as close to it as you can, and you'll get a few extra minutes of walking — one of the best exercises there is, Dr. Fletcher says. “Walking is great because anyone can do it and you don’t need any special equipment other than a properly fitting pair of sneakers.”
- Be a morning person. Studies show that people who exercise in the morning are more likely to stick with it. As Merrill explains, “Are you going to feel like exercising at the end of a hard day? Probably not. If you do your workout in the morning, you’re not only more likely to do it, but you'll also set a positive tone for the day.”
- Ink the deal. Whether morning, afternoon, or evening, pick the time that is most convenient for you to exercise and write it down in your daily planner. Keep your exercise routine as you would keep any appointment.
- Watch your step. Investing in a good pedometer can help you stay motivated. “If you have a pedometer attached to your waist and you can see how many steps you've taken, you’ll see it doesn’t take long to walk 5,000 steps and you will be inspired,” Merrill says. And building up to 10,000 steps a day won’t seem like such a daunting a task.
- Hire the right help. While weight training is important, if you don’t know what you’re doing, you run the risk of injuring yourself or not being effective, Merrill says. It’s best to get instructions from a personal trainer at the gym. You also can buy a weight-training DVD and follow along in your living room.
- Keep records. Grab a diary or logbook, and every day that you exercise, write down what you did and for how long. Your records will make it easy for you to see what you've accomplished and make you more accountable. Blank pages? You’d be ashamed.
- Phone a friend. Find someone who likes the same activity that you do — walking in the neighborhood, riding bikes, playing tennis — and make a date to do it together. “Exercising with a friend or in a group can be very motivating,” Fletcher says. “You are likely to walk longer or bike greater distances if you’re talking to a friend along the way. The time will go by faster.” Don’t have a buddy who is available? Grab an MP3 player and listen to your favorite music or an audio book while exercising.
- Do what you like. Whatever exercise you choose, be sure it’s one that you enjoy. You’re more likely to stick with it if it’s something you have fun doing rather than something you see as a chore, Fletcher says
Sunday, February 5, 2012
Stress and how to de-stress
Life and stress go hand in hand. Stress is part of the package. In assessing the impact and the value of stress in our lives, it’s helpful to have a clear definition of the phenomenon. Here is one that works: stress is an internal process that occurs when a person is faced with a demand that he or she feels cannot be met. Failure is not an option, in the sense that failure will lead to consequences so dire as to be unacceptable. Stress is experienced when there is awareness of an imbalance between the rigors of what is in demand and the ability to perform.
By this definition, stress can provide us with important warning signals and in so doing, provide a positive service. But as a life force, stress is viewed as an overwhelmingly negative force - one that can impact our physical well being almost as acutely as our mental health.
Physical Impacts of Stress
Strain is one of the physical negative effects of stress. Strain may appear as fatigue, irritability, difficulty concentrating, insomnia and general reduced functionality. Depression and anxiety are closely related to the perception of stress in one’s life and can contribute to drug and alcohol abuse along with other forms of increased risk taking.
Direct medical impact from stress can also be found, however, with a number of physical maladies. As an overall negative impact, stress can effect a lessening in our resistance to disease. As an aggravating source for chronic conditions, stress is known to create or cause flare ups with these problems:
+ headaches
+ constipation
+ diarrhea
+ lack of energy
+ increased frequency in asthma and arthritis flare-ups
+ tension
+ stomach cramping
+ stomach bloating
+ epidermal flare ups or inflammation
+ weight fluctuation
+ heart problems
+ high blood pressure
+ irritable bowel syndrome
+ diabetes
+ neck and back pain
De-Stressing
Stress is, at its core, caused by mental perception of impending or existing personal difficulties. Treatment for stress should involve those methods that impact the mental and emotional processes which lead to insurmountable stress. One of the most obvious and traditional methods is talking about it. Seeking counseling from a professional or simply seeking the perspective of someone you respect can be a fundamental form of temporary relief.
Dealing with stress over time is, however, more of a lifestyle issue. Doing the things that minimize stress, that undermine the creation of stressful situations is a long-term answer to stress management. Many of the most effective stress control mechanisms are, surprisingly, physical in nature.
Physical Activity for Mental Results
+ Massage is almost a form of enforced physical relaxation. Physical relaxation in turn almost always leads to mental relaxation and therefore, to stress reduction.
+ Yoga is a popular physical discipline that not only is an effective method of toning your body physically, but requires a certain mental discipline and focus that effectively simplifies your life, even if only for that short period that you are going through the program. A yoga session several days a week will make you tend to look at life in general through that lense of simplicity.
+ Meditation is another form of bringing the mind to focus on your essential being which will, as with yoga, make it apparent that you are in truth, walking a much simpler planet than the one you rush into each morning. It’s the change in perspective that creates the reduction in stress. It is also a lifestyle choice that needs repetition in order to be most effective.
Exercise can be a great stress reducer, especially if you are engaged in physical activity sufficiently strident so as to result in the release of endorphins. Your outlook, and the balance of your day, will seem far less tense.
It is up to the individual to find the best stress reduction tools - everyone is a little different. It is important to recognize, however, that if stress is a major part of your life it is a major affliction in its own right and requires primary treatment. The physical consequences of unattended stress can be far reaching and, at some point, become more permanent than chronic.
By this definition, stress can provide us with important warning signals and in so doing, provide a positive service. But as a life force, stress is viewed as an overwhelmingly negative force - one that can impact our physical well being almost as acutely as our mental health.
Physical Impacts of Stress
Strain is one of the physical negative effects of stress. Strain may appear as fatigue, irritability, difficulty concentrating, insomnia and general reduced functionality. Depression and anxiety are closely related to the perception of stress in one’s life and can contribute to drug and alcohol abuse along with other forms of increased risk taking.
Direct medical impact from stress can also be found, however, with a number of physical maladies. As an overall negative impact, stress can effect a lessening in our resistance to disease. As an aggravating source for chronic conditions, stress is known to create or cause flare ups with these problems:
+ headaches
+ constipation
+ diarrhea
+ lack of energy
+ increased frequency in asthma and arthritis flare-ups
+ tension
+ stomach cramping
+ stomach bloating
+ epidermal flare ups or inflammation
+ weight fluctuation
+ heart problems
+ high blood pressure
+ irritable bowel syndrome
+ diabetes
+ neck and back pain
De-Stressing
Stress is, at its core, caused by mental perception of impending or existing personal difficulties. Treatment for stress should involve those methods that impact the mental and emotional processes which lead to insurmountable stress. One of the most obvious and traditional methods is talking about it. Seeking counseling from a professional or simply seeking the perspective of someone you respect can be a fundamental form of temporary relief.
Dealing with stress over time is, however, more of a lifestyle issue. Doing the things that minimize stress, that undermine the creation of stressful situations is a long-term answer to stress management. Many of the most effective stress control mechanisms are, surprisingly, physical in nature.
Physical Activity for Mental Results
+ Massage is almost a form of enforced physical relaxation. Physical relaxation in turn almost always leads to mental relaxation and therefore, to stress reduction.
+ Yoga is a popular physical discipline that not only is an effective method of toning your body physically, but requires a certain mental discipline and focus that effectively simplifies your life, even if only for that short period that you are going through the program. A yoga session several days a week will make you tend to look at life in general through that lense of simplicity.
+ Meditation is another form of bringing the mind to focus on your essential being which will, as with yoga, make it apparent that you are in truth, walking a much simpler planet than the one you rush into each morning. It’s the change in perspective that creates the reduction in stress. It is also a lifestyle choice that needs repetition in order to be most effective.
Exercise can be a great stress reducer, especially if you are engaged in physical activity sufficiently strident so as to result in the release of endorphins. Your outlook, and the balance of your day, will seem far less tense.
It is up to the individual to find the best stress reduction tools - everyone is a little different. It is important to recognize, however, that if stress is a major part of your life it is a major affliction in its own right and requires primary treatment. The physical consequences of unattended stress can be far reaching and, at some point, become more permanent than chronic.
Saturday, February 4, 2012
Six pack abs in twelve minutes
Yet another video, which again gives great results. Again, this one is tougher than it looks!
Friday, February 3, 2012
Six pack abs in six minutes
This may sounds like an unreal thing, but i've tried it and had GREAT results. It is also not as easy as you think it is. Try it and let us know how you got on!
Thursday, February 2, 2012
Creative ways to get Kids to Exercise
It seems the minute you mention the word "exercise" to kids, they quickly come up with excuses indicating they have something more important to do. However, if you ask kids if they'd like to play a game, go swimming or bowling, they are the first to have their coats on.
Getting kids to exercise takes a certain amount of creativity. While in some homes, the entire family may be involved in a daily exercise routine, other families may not exercise at all, or only do so a few days a week. Teaching children about health and the importance of a good diet and exercise program starts when they are very young. It then becomes a natural extension of their home life instead of a drudgery or chore they run away from.
If your kids are of school age, undoubtedly there are after school programs that engage in such sports as tennis, basketball or baseball. These after school programs not only help your child develop social skills, but become very active which then spills over into their home life as well. If your kids are into baseball, perhaps they can join their local little league. Exercise has to be fun for kids and sports clubs are not only fun but educational as well.
From an early age kids mimic parents. If you exercise at home utilizing DVDs, your little ones may want to join you if they sense you are having a good time. So too, the more exposed they are to family exercise routines the more likely they will want to participate without encouragement.
Whether you belong to a bowling league or a swimming club, or simply walk or jog with friends, this is a great time to take your kids along and get them interested in these activities. Make a game or contest out of whatever activity you engage in. Kids love to compete, especially if their parents are involved.
Getting kids to exercise takes a certain amount of creativity. While in some homes, the entire family may be involved in a daily exercise routine, other families may not exercise at all, or only do so a few days a week. Teaching children about health and the importance of a good diet and exercise program starts when they are very young. It then becomes a natural extension of their home life instead of a drudgery or chore they run away from.
If your kids are of school age, undoubtedly there are after school programs that engage in such sports as tennis, basketball or baseball. These after school programs not only help your child develop social skills, but become very active which then spills over into their home life as well. If your kids are into baseball, perhaps they can join their local little league. Exercise has to be fun for kids and sports clubs are not only fun but educational as well.
From an early age kids mimic parents. If you exercise at home utilizing DVDs, your little ones may want to join you if they sense you are having a good time. So too, the more exposed they are to family exercise routines the more likely they will want to participate without encouragement.
Whether you belong to a bowling league or a swimming club, or simply walk or jog with friends, this is a great time to take your kids along and get them interested in these activities. Make a game or contest out of whatever activity you engage in. Kids love to compete, especially if their parents are involved.
Wednesday, February 1, 2012
Facts about Junk Food
Consumption of junk food provides little or no nutrition due to unhealthy ingredients. Junk food is often considered unhealthy especially when eaten regularly. Credit for the phrase ‘junk food’ is given to Michael Jacobson who coined it in 1972 to describe food that provides no nutritional value. Junk food is usually food that can be obtained conveniently in ready-to-eat form such as a bag of chips or food from a ‘fast food’ restaurant.
Facts about Junk Food:
- Paul Johnson and Paul Kenny of Scripps Research Center performed a study which concluded that junk food has similar addictive qualities as that of heroin.
- The glue on envelopes and postage stamps, corn dextrin, is also commonly used to as a thickener in junk food.
- There is an increase in obesity, heart disease, high blood pressure, certain cancers, tooth decay, and other diseases by consuming junk food.
- Pregnant or breast feeding mothers who eat junk food are more likely to raise children who will have a higher risk obesity, diabetes, raised cholesterol, and high blood fat.
- Hostess produces 500 million Twinkies per year.
- The creamy center of a Twinkie isn’t really cream at all but rather its made of mostly Crisco.
- More than two billion dollars is generated through sales of candy for Halloween.
So the next time you are considering a snack for yourself or for your children, consider something a little (alot) more healthy.
Monday, January 30, 2012
Looking back at the Dukan Diet: The Fad Diet of 2011?
A new year looms, so there is -- wait for it -- a new diet!
The new diet soon to be making the rounds is the "Dukan Diet," named for its French originator, Dr. Pierre Dukan. Propelling it to prominence at present is its adoption by the current mother of the future princess of the English realm, in preparation for the upcoming royal nuptials. In this world of ours where communal behavior seems far more responsive to what is published in People than in the New England Journal of Medicine, this will surely be enough to create a phenomenon.
And to that, I say: alas. Because, to me, this diet seems to be a load of carefully dosed nonsense.
As best I can tell, this is classic quick-fix weight-loss hooey. The diet seems to involve cutting out most foods -- carbohydrate foods in particular -- to lose weight fast. Then, foods are slowly added back to make the diet livable. But, to avoid weight regain, you have to keep circling back to the "just cut out everything" phase. Stunning, isn't it, that not being allowed to eat most foods leads to weight loss?
There is objection to this altogether objectionable diet from an unsuspected quarter: the Atkins camp. They contend that Dukan simply isn't doing it right, and that Atkins does it better. But frankly, this seems like the pot calling the kettle black to me. Basically, the Atkins camp doesn't want anyone else getting credit for, or making money from, silliness they came up with in the first place!
Quick-fix diets such as this do, indeed, cause rapid weight loss. So what?
Cockamamie cut-foods-out then add-them-back then cut-them-out diets are not about health. They are not about a healthy relationship with food. They are not about the long term. They are not about learning to love food that loves you back. And, they are not about family. While you are busy deciding what to cut out or add back to your dinner at 6 p.m., what the heck will your kids be eating? In an age of epidemic childhood obesity, shouldn't we be looking for family-based approaches to healthful eating, rather than "as long as I look good in my wedding dress, I don't care what anyone else is doing!" approaches?
The choice, of course, is yours. Will you Dukan? Speaking as a physician, it is best to stay away from the type of diet that calls for cutting foods out of your diet and then adding them back in.
Sunday, January 29, 2012
How to help lower Cholesterol levels
Studies have shown that the particular number of people who are suffering from obesity or chronically overweight has gone up in recent times. This can be caused by the kind of food items being provided in academic institutions and fast food joints at the same time the lack of physical exercise as the person grows older. The challenge has gone farther simply because this signifies that more and more people will suffer from elevated blood pressure, coronary disease as well as strokes in the coming years. Thankfully this may be prevented before it's too late.
The natural strategy to lower the cholesterol levels can be by developing some changes in lifestyle and working out. This will aid the person get rid of fat, which can be directly connected to the blood cholesterol levels inside the body. When people think of weight loss, many assume it indicates saying goodbye to some of life's sweeter meals but it's not really. A person will have to minimize the intake and include new things that happen to be better. Usually, this may call for consuming meals which are full of dietary fiber plus low in bad fats. Some examples of these are artichokes, corn, fish, garlic cloves, legumes, mushrooms, nut, essential olive oil, soy milk and whole grain products.
You should never neglect to consume several vegetables and fruit also since these tend to be rich in sterols which are able to maintain your blood cholesterol levels lower. These types of products are very affordable and can be easily found in the supermarket. Along with eating healthier, the individual also needs to make recommended precautions whenever consuming fluids. This simply means drinking a glass of red wine reasonably, decreasing the consumption of alcoholic beverages, drinking fresh fruit juices, non-fat milk and water. Apple juice for example has become proven to decrease cholesterol levels by nearly fifty percent if consumed frequently. Many other fresh fruits could also do the same thus slicing this and putting it right into a food processor can perform the trick or getting this in bottled form.
An additional step to decreasing the cholesterol levels the natural way is through exercising. This could be achieved in many ways like brisk walking, jogging or even running around the neighborhood. Learning a new sport activity and also doing it frequently is an additional option. Individuals who want to be looked after by a trainer can certainly check out the fitness center as there are professionals that can produce a plan to obtain the person's desired results. This will be a combination of aerobic workouts and also weight lifting to burn the calories from fat and minimize the cholesterol levels.
There is another way to lower the cholesterol levels, but it is only employed as the final option in the event that these two fail. The individual might be expected to utilize drugs to make it work. There are many of items around and studies have shown this could drop the levels of cholesterol approximately fifteen to thirty percent. A person should know however that these particular medications currently have specific effects so it is best to consult a health care provider initially to be sure it is safe.
Cholesterol levels are something that is created in your body and is also taken any time food is eaten. The only way to make sure the levels in the blood wouldn't exceed the limit is to have a checkup routinely and monitor the food that's being cooked or served in the restaurant.
The natural strategy to lower the cholesterol levels can be by developing some changes in lifestyle and working out. This will aid the person get rid of fat, which can be directly connected to the blood cholesterol levels inside the body. When people think of weight loss, many assume it indicates saying goodbye to some of life's sweeter meals but it's not really. A person will have to minimize the intake and include new things that happen to be better. Usually, this may call for consuming meals which are full of dietary fiber plus low in bad fats. Some examples of these are artichokes, corn, fish, garlic cloves, legumes, mushrooms, nut, essential olive oil, soy milk and whole grain products.
You should never neglect to consume several vegetables and fruit also since these tend to be rich in sterols which are able to maintain your blood cholesterol levels lower. These types of products are very affordable and can be easily found in the supermarket. Along with eating healthier, the individual also needs to make recommended precautions whenever consuming fluids. This simply means drinking a glass of red wine reasonably, decreasing the consumption of alcoholic beverages, drinking fresh fruit juices, non-fat milk and water. Apple juice for example has become proven to decrease cholesterol levels by nearly fifty percent if consumed frequently. Many other fresh fruits could also do the same thus slicing this and putting it right into a food processor can perform the trick or getting this in bottled form.
An additional step to decreasing the cholesterol levels the natural way is through exercising. This could be achieved in many ways like brisk walking, jogging or even running around the neighborhood. Learning a new sport activity and also doing it frequently is an additional option. Individuals who want to be looked after by a trainer can certainly check out the fitness center as there are professionals that can produce a plan to obtain the person's desired results. This will be a combination of aerobic workouts and also weight lifting to burn the calories from fat and minimize the cholesterol levels.
There is another way to lower the cholesterol levels, but it is only employed as the final option in the event that these two fail. The individual might be expected to utilize drugs to make it work. There are many of items around and studies have shown this could drop the levels of cholesterol approximately fifteen to thirty percent. A person should know however that these particular medications currently have specific effects so it is best to consult a health care provider initially to be sure it is safe.
Cholesterol levels are something that is created in your body and is also taken any time food is eaten. The only way to make sure the levels in the blood wouldn't exceed the limit is to have a checkup routinely and monitor the food that's being cooked or served in the restaurant.
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