You're the life of the party
Outgoing people are 50 percent less likely to develop dementia, according to a recent study of more than 500 men and women age 78 and older from the Karolinska Institutet in Sweden. Participants also described themselves as not easily stressed.
You run for 40 minutes a day
Scientists in California found that middle-aged people who did just that — for a total of about 5 hours per week — lived longer and functioned better physically and cognitively as they got older; the researchers tracked runners and nonrunners for 21 years.
You like raspberries in your oatmeal
Most Americans eat 14 to 17 g of fiber per day; add just 10 g and reduce your risk of dying from heart disease by 17 percent, according to a Netherlands study. Dietary fiber helps reduce total and LDL ("bad") cholesterol, improve insulin sensitivity, and boost weight loss. One easy fix: Top your oatmeal (½ cup dry has 4 g fiber) with 1 cup of raspberries (8 g) and you get 12 g of fiber in just one meal.
You feel 13 years younger than you are
That's what older people in good health said in a recent survey of more than 500 men and women age 70 and older. Feeling youthful is linked to better health and a longer life. It can improve optimism and motivation to overcome challenges, which helps reduce stress and boost your immune system and ultimately lowers your risk of disease."
You embrace techie trends
Learn to Twitter or Skype to help keep brain cells young and healthy. Many of the oldest Americans send e-mails, Google lost friends, and even date online. Researchers say using the latest technology helps keep us not only mentally spry but socially engaged: Stay connected to friends, family, and current events, and you feel vital and relevant.
You started menopause after age 52
Studies show that naturally experiencing it later can mean an increased life span. One reason: Women who go through menopause late have a much lower risk of heart disease.
You make every calorie count
Researchers in St. Louis reported that men and women who limited their daily calories to 1,400 to 2,000 (about 25 percent fewer calories than those who followed a typical 2,000-to 3,000-calorie Western diet) were literally young at heart — their hearts functioned like those of people 15 years younger. It's about not just eating less but getting the most nutrition per calorie. Study subjects stuck to vegetables, whole grains, fat-free milk, and lean meat and nixed white bread, soda, and candy. If you cut empty calories and eat more nutrient-rich foods, your health will improve. To find out how many calories you need to maintain a healthy weight, go to prevention.com/caloriecalculator.
You had a baby later in life
If you got pregnant naturally after age 44, you're about 15 percent less likely to die during any year after age 50 than your friends who had their babies before age 40, reports a recent University of Utah study.
Your pulse beats 15 times in 15 seconds
That equates to 60 beats per minute — or how many times a healthy heart beats at rest. Most people have resting rates between 60 and 100 bpm, though the closer to the lower end of the spectrum, the healthier. A slower pulse means your heart doesn't have to work as hard and could last longer.
You don't snore
Snoring is a major sign of obstructive sleep apnea, a disorder that causes you to stop breathing briefly because throat tissue collapses and blocks your airway. Sleep apnea can cause high blood pressure, memory problems, weight gain, and depression. An 18-year study found that people without OSA were 3 times more likely to live longer than those with severe apnea. If you snore and have excessive daytime drowsiness or mood changes, talk with your doctor about a referral to a sleep center.
You have a (relatively) flat belly after menopause
Women who are too round in the middle are 20 percent more likely to die sooner (even if their body mass index is normal), according to a National Institute on Aging study. At midlife, it takes more effort to keep waists trim because shifting hormones cause most extra weight to settle in the middle.
You get your blood tested for vitamin D levels
For optimal disease protection, we need at least 30 nanograms of vitamin D per milliliter of blood, reports a study in the Archives of Internal Medicine. Nearly 80 percent of Americans have less than that. Vitamin D not only helps bones ward off osteoporosis but may also reduce your risk of cancer, heart disease, and infection. If needed, you can take a daily supplement to get your numbers up. Doctors can measure your levels with a simple blood test, but periodic monitoring may be necessary — vitamin D turns toxic at 100 to 150 ng/mL.
Wednesday, September 2, 2009
Curry ingredient, Vitamin D may fight alzheimer's disease
A combination of curcumin (a compound found in the curry spice turmeric) and vitamin D could help protect against Alzheimer's disease, according to a recent study.
For the study, researchers worked with blood samples from nine people with Alzheimer's disease, one person with mild cognitive impairment, and three healthy subjects. In tests on isolated cells from the blood samples, the scientists discovered that curcumin and vitamin D together helped clear away amyloid beta (a substance that forms the brain plaques associated with Alzheimer's disease).
Past research shows that reseveratrol (a compound found in grapes and red wine) may help reduce levels of amyloid beta as well. Sticking to a healthy diet high in whole foods (especially fruits and vegetables), exercising regularly, and keeping mentally and socially active as you age may also help stave off Alzheimer's disease.
For the study, researchers worked with blood samples from nine people with Alzheimer's disease, one person with mild cognitive impairment, and three healthy subjects. In tests on isolated cells from the blood samples, the scientists discovered that curcumin and vitamin D together helped clear away amyloid beta (a substance that forms the brain plaques associated with Alzheimer's disease).
Past research shows that reseveratrol (a compound found in grapes and red wine) may help reduce levels of amyloid beta as well. Sticking to a healthy diet high in whole foods (especially fruits and vegetables), exercising regularly, and keeping mentally and socially active as you age may also help stave off Alzheimer's disease.
Health tip: Debunking Diabetes myths
The American Diabetes Association debunks some popular myths about the disease:
* You can't "catch" diabetes from someone else.
* Dessert isn't off-limits forever for all diabetics. While eating too many sugary foods is a bad idea, you can have an occasional dessert, especially if you exercise and otherwise eat healthy.
* Eating too much sugar can't "cause" diabetes. The disease stems from genetic and lifestyle factors.
* Carbohydrates and starches (bread, potatoes, pasta) aren't off-limits, but healthy portion sizes are important.
* Diabetics aren't more susceptible to colds and other illnesses.
* Insulin doesn't cause hardening of the arteries or high blood pressure.
* Fruit, while healthy, can't be consumed in huge amounts, since it contains carbohydrates.
* You can't "catch" diabetes from someone else.
* Dessert isn't off-limits forever for all diabetics. While eating too many sugary foods is a bad idea, you can have an occasional dessert, especially if you exercise and otherwise eat healthy.
* Eating too much sugar can't "cause" diabetes. The disease stems from genetic and lifestyle factors.
* Carbohydrates and starches (bread, potatoes, pasta) aren't off-limits, but healthy portion sizes are important.
* Diabetics aren't more susceptible to colds and other illnesses.
* Insulin doesn't cause hardening of the arteries or high blood pressure.
* Fruit, while healthy, can't be consumed in huge amounts, since it contains carbohydrates.
Healthy habits to help prevent Alzheimer's
People may be able to reduce their risk of developing Alzheimer's disease, according to two recently published studies that are the latest in a long line of research. But does that hold for everyone? And by how much can you lower the risk? Here's a look at the facts.
High blood pressure, diabetes, obesity, smoking and high-fat diets have all been associated with increasing one's risk. Last week, a paper in the Journal of the American Medical Assn. reported that people eating a so-called Mediterranean diet and exercising regularly were at lower risk -- by as much as 50%.
And in earlier studies, other lifestyle factors -- such as doing the daily crossword puzzle or other intellectually stimulating activities, maintaining an active social life and getting a college education -- have been associated with lowered Alzheimer's risk.
This is not the first study to suggest that diet and physical activity may be protective. The Mediterranean-type diet "combines several foods and nutrients potentially protective against cognitive dysfunction or dementia, such as fish, monounsaturated fatty acids, vitamins B12 and folate, antioxidants (vitamin E, carotenoids, flavonoids), and moderate amounts of alcohol.
High blood pressure, diabetes, obesity, smoking and high-fat diets have all been associated with increasing one's risk. Last week, a paper in the Journal of the American Medical Assn. reported that people eating a so-called Mediterranean diet and exercising regularly were at lower risk -- by as much as 50%.
And in earlier studies, other lifestyle factors -- such as doing the daily crossword puzzle or other intellectually stimulating activities, maintaining an active social life and getting a college education -- have been associated with lowered Alzheimer's risk.
This is not the first study to suggest that diet and physical activity may be protective. The Mediterranean-type diet "combines several foods and nutrients potentially protective against cognitive dysfunction or dementia, such as fish, monounsaturated fatty acids, vitamins B12 and folate, antioxidants (vitamin E, carotenoids, flavonoids), and moderate amounts of alcohol.
Gear guide: A simple way to measure body fat at home
Product: Sequoia Fitness Warrior Digital Body Mass Caliper and Defender Body Fat Caliper
Pros: Both calipers are an inexpensive, relatively simple way to measure body fat at home. The Warrior is very user-friendly, and it also measures lean body mass.
Cons: With both calipers, you need help from another person to do one of the measurements. Beware faulty battery doors on the Warrior, and good luck figuring out what to do with the aforementioned lean body mass number. As for the Defender, the wheel chart is a little hard to read.
Cost: $27 at Amazon.com for the Warrior; $16 at Amazon.com for the Defender.
Extra tip: For the most accurate results, make sure you’re well hydrated before you take your readings.
It’s true that calipers aren’t the most accurate way to measure body fat (getting a DEXA scan at a lab or hospital is, but it’ll set you back several hundred dollars each time you do it), mostly because the person wielding them might not be doing it exactly right. But really, unless you’re an athlete, does it truly matter if your reading is a couple of percentage points off the mark?
Pros: Both calipers are an inexpensive, relatively simple way to measure body fat at home. The Warrior is very user-friendly, and it also measures lean body mass.
Cons: With both calipers, you need help from another person to do one of the measurements. Beware faulty battery doors on the Warrior, and good luck figuring out what to do with the aforementioned lean body mass number. As for the Defender, the wheel chart is a little hard to read.
Cost: $27 at Amazon.com for the Warrior; $16 at Amazon.com for the Defender.
Extra tip: For the most accurate results, make sure you’re well hydrated before you take your readings.
It’s true that calipers aren’t the most accurate way to measure body fat (getting a DEXA scan at a lab or hospital is, but it’ll set you back several hundred dollars each time you do it), mostly because the person wielding them might not be doing it exactly right. But really, unless you’re an athlete, does it truly matter if your reading is a couple of percentage points off the mark?
Fish oil's heart benefits overwhelming, say docs
Fish oils are so effective at helping protect against heart attacks, they should be taken daily by everyone, say doctors in a new review of the effects of omega-3 fatty acids.
The doctors say their review found that there is now "compelling" evidence that the omega-3 fatty acids in certain fish and other sources not only prevent cardiovascular disease, but may even help treat it.
The strongest evidence of a cardio-protective effect of omega-3s appears in patients with established cardiovascular disease and following a heart attack, with up to a 30 per cent reduction in CV-related death.
Not only can they help heart patients who have already had heart attacks, fish oil can also decrease the risk of atherosclerosis, arrhythmia and sudden cardiac death.
The doctors say their review found that there is now "compelling" evidence that the omega-3 fatty acids in certain fish and other sources not only prevent cardiovascular disease, but may even help treat it.
The strongest evidence of a cardio-protective effect of omega-3s appears in patients with established cardiovascular disease and following a heart attack, with up to a 30 per cent reduction in CV-related death.
Not only can they help heart patients who have already had heart attacks, fish oil can also decrease the risk of atherosclerosis, arrhythmia and sudden cardiac death.
Small move makes tighter abdominal muscles
Slim and tighten your abdominal muscles with this small yet super-effective exercise. Remember to perform these movements with slow, controlled effort. The longer you can hold the "lift," the more benefit you'll receive.
1. Lie on your back on a mat or a padded surface. Place your hands behind your head and raise your legs above your hips. Your knees can bend slightly if your hamstrings are tight.
2. Maintain your balance as you slowly move your arms out in front of you with your palms facing inward. Keep the top of your shoulders pressing down and away from your ears. Raise your sternum without arching your back. Hold this position for three to six breaths.
Tuesday, September 1, 2009
Protect your heart with fresh garlic
Researchers have discovered why freshly crushed garlic protects your heart.
That garlic has health benefits is nothing new. Since at least 1500 BC, healers in China and India have used the odiferous bulb as a blood thinner. Hippocrates, the father of modern medicine, used it to treat cervical cancer. Louis Pasteur reported on garlic’s antibacterial and antifungal powers, which inspired Albert Schweitzer to use it against dysentery in Africa.
But now, a team of researchers from the Cardiovascular Research Center at the University of Connecticut School of Medicine have learned how freshly crushed garlic—as opposed to dried or cooked garlic—protects the heart.
In the study, published in the August 12 issue of the Journal of Agricultural and Food Chemistry, the scientists gave freshly crushed garlic and dried garlic to two groups of lab rats, then studied how well the animals’ hearts recovered from simulated heart attacks. “Both fresh and processed garlic reduced damage from lack of oxygen, but the fresh garlic had a significantly greater effect on restoring good blood flow in the aorta, and it increased pressure in the heart’s left ventricle,” Das says.
Tips for using fresh garlic
The amount of garlic you need to get the heart-healthy benefits is about a clove a day. According to Herbal Therapy & Supplements, a handy guide by herbalists David Winston and Merrily A. Kuhn, RN, PhD, the best way to use garlic is to mince a clove, let it stand 10 to 15 minutes, then mix it with yogurt, applesauce, honey, or some other carrier agent. If you eat some parsley afterward, it will help control garlic breath.
That garlic has health benefits is nothing new. Since at least 1500 BC, healers in China and India have used the odiferous bulb as a blood thinner. Hippocrates, the father of modern medicine, used it to treat cervical cancer. Louis Pasteur reported on garlic’s antibacterial and antifungal powers, which inspired Albert Schweitzer to use it against dysentery in Africa.
But now, a team of researchers from the Cardiovascular Research Center at the University of Connecticut School of Medicine have learned how freshly crushed garlic—as opposed to dried or cooked garlic—protects the heart.
In the study, published in the August 12 issue of the Journal of Agricultural and Food Chemistry, the scientists gave freshly crushed garlic and dried garlic to two groups of lab rats, then studied how well the animals’ hearts recovered from simulated heart attacks. “Both fresh and processed garlic reduced damage from lack of oxygen, but the fresh garlic had a significantly greater effect on restoring good blood flow in the aorta, and it increased pressure in the heart’s left ventricle,” Das says.
Tips for using fresh garlic
The amount of garlic you need to get the heart-healthy benefits is about a clove a day. According to Herbal Therapy & Supplements, a handy guide by herbalists David Winston and Merrily A. Kuhn, RN, PhD, the best way to use garlic is to mince a clove, let it stand 10 to 15 minutes, then mix it with yogurt, applesauce, honey, or some other carrier agent. If you eat some parsley afterward, it will help control garlic breath.
How to boost your metabolism
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When is organic worth the extra cost?
If your family is like most, you'd love to eat organic all the time. And why not? Not very many of us are comfortable with pesticides, many of which were approved decades ago, when smoking was a great idea and seat belts were just a suggestion.
The hormones in our meat and dairy products have many of us worried as well, never mind the antibiotics in feed that might be contributing to antibiotic resistance.
But most of us simply can't afford to go organic all the time -- especially in this economy. For those in small towns, 100 per cent organic is not even an option, with the pickings at local stores slim.
So if you have to make choices, which grocery items are worth the extra money for organic and which aren't?
The Environmental Working Group, a non-profit organization based in Washington, D.C., has come up with a list of the produce items that are most worth buying organic, as well as those that probably aren't because they have such few pesticide residues.
The hormones in our meat and dairy products have many of us worried as well, never mind the antibiotics in feed that might be contributing to antibiotic resistance.
But most of us simply can't afford to go organic all the time -- especially in this economy. For those in small towns, 100 per cent organic is not even an option, with the pickings at local stores slim.
So if you have to make choices, which grocery items are worth the extra money for organic and which aren't?
The Environmental Working Group, a non-profit organization based in Washington, D.C., has come up with a list of the produce items that are most worth buying organic, as well as those that probably aren't because they have such few pesticide residues.
Dirty Dozen Buy these organic | Clean 15 Lowest in pesticides |
|---|---|
| 1. Peaches | 1. Onion |
| 2. Apples | 2. Avocado |
| 3. Sweet bell peppers | 3. Sweet Corn |
| 4. Celery | 4. Pineapple |
| 5. Nectarines | 5. Mango |
| 6. Strawberries | 6. Asparagus |
| 7. Cherries | 7. Sweet Peas |
| 8. Pears | 8. Kiwi |
| 9. Grapes (imported) | 9. Cabbage |
| 10. Spinach | 10. Eggplant |
| 11. Lettuce | 11. Papaya |
| 12. Potatoes | 12. Watermelon |
| 13. Broccoli | |
| 14. Tomato | |
| 15. Watermelon |
Oprah: The costs and benefits of buying organic food
Nutrition isn't the only reason people go organic. Customers don't buy organic produce for what's in it, but for what's not in it.
What's not in organic food, Letton says, are the synthetic pesticides and herbicides used in the process of growing conventional produce. Organic farming relies on crop rotation, green-friendly manure and biological pest control. Rosenthal says the Food Standards Agency study that claims there's no nutritional benefit says nothing about how many potential toxic chemicals are in nonorganic food.
Small Steps
So is it worth it to go organic? According to Rosenthal, consumers can reap the benefits of organic eating by knowing which products are worth the extra cash and which types of conventionally grown produce contain the lowest amounts of pesticides.
The EWG created The Shopper's Guide to Pesticides
, a printable list that ranks pesticide contamination levels for 47 popular fruits and vegetables based on 87,000 tests conducted by the U.S. Department of Agriculture and the Food and Drug Administration. The list contains produce that the EWG recommends you buy organic, as well as those that contain the lowest amount of pesticides and can be purchased in a non-organic state.
Money-Saving Tips
* Buy your items in season. Even organic food is going to be priced cheaper when it's in season, and this advice applies whether you're buying conventionally or organically grown produce.
* Talk to the staff in the produce department of your local grocery store. Ask where the produce comes from, if it's in season and if you can sample it. Make sure you're spending on something worth it.
* Buy things in bulk. At Whole Foods, customers who buy in volume are offered up to a 10 percent discount.
* Buy only as much as you need. Food bought in large portions often goes to waste. If your store offers a bulk bin option, you can take as much or as little as you need, which also means less packaging.
* Make your grocery list and stick to it.
* Compare organic-to-organic prices. In stores where there are less organic items, those items tend to be much more expensive.
What's not in organic food, Letton says, are the synthetic pesticides and herbicides used in the process of growing conventional produce. Organic farming relies on crop rotation, green-friendly manure and biological pest control. Rosenthal says the Food Standards Agency study that claims there's no nutritional benefit says nothing about how many potential toxic chemicals are in nonorganic food.
Small Steps
So is it worth it to go organic? According to Rosenthal, consumers can reap the benefits of organic eating by knowing which products are worth the extra cash and which types of conventionally grown produce contain the lowest amounts of pesticides.
The EWG created The Shopper's Guide to Pesticides
, a printable list that ranks pesticide contamination levels for 47 popular fruits and vegetables based on 87,000 tests conducted by the U.S. Department of Agriculture and the Food and Drug Administration. The list contains produce that the EWG recommends you buy organic, as well as those that contain the lowest amount of pesticides and can be purchased in a non-organic state.Money-Saving Tips
* Buy your items in season. Even organic food is going to be priced cheaper when it's in season, and this advice applies whether you're buying conventionally or organically grown produce.
* Talk to the staff in the produce department of your local grocery store. Ask where the produce comes from, if it's in season and if you can sample it. Make sure you're spending on something worth it.
* Buy things in bulk. At Whole Foods, customers who buy in volume are offered up to a 10 percent discount.
* Buy only as much as you need. Food bought in large portions often goes to waste. If your store offers a bulk bin option, you can take as much or as little as you need, which also means less packaging.
* Make your grocery list and stick to it.
* Compare organic-to-organic prices. In stores where there are less organic items, those items tend to be much more expensive.
How to add strength training to your fitness routine
A good starting point is one set of eight to 12 repetitions ("reps") for eight to 10 different exercises. Make sure your exercises are balanced between upper and lower body muscle groups.
Doing one set of each exercise is highly effective, doesn't take much time and helps keep you dedicated. Concentrate on technique and good body mechanics.
To increase your strength, start to raise the number of reps per set when you can do so comfortably. Then you can increase the number of sets or amount of weight. It may also become easier to decrease the amount of rest between sets or exercises. Talk to your doctor before you increase your activity level.
Basic routines
The American Council on Exercise advises a basic strength-training program that does not use any weights. This program may be a good starting point for healthy beginners and can help keep more experienced exercisers working out while away from home. The routine includes:
* Push-ups
* Crunches
* Pull-ups
* Squats and lunges
* Dips
This routine will benefit most major muscle groups, including:
* Chest and triceps (back of upper arm)
* Abdominals (stomach)
* Biceps (front part of the upper arm)
* Upper back
* Gluteal (buttock)
* Quadriceps (front of the thigh)
* Hamstring (back of the thigh)
As you advance and want to use weights, a group of exercises to consider may include:
* Bench press
* Lat pull down
* Overhead press
* Bicep curl
* Tricep pull down
* Squat
* Leg extension
* Leg curl
* Abdominal crunch
Doing one set of each exercise is highly effective, doesn't take much time and helps keep you dedicated. Concentrate on technique and good body mechanics.
To increase your strength, start to raise the number of reps per set when you can do so comfortably. Then you can increase the number of sets or amount of weight. It may also become easier to decrease the amount of rest between sets or exercises. Talk to your doctor before you increase your activity level.
Basic routines
The American Council on Exercise advises a basic strength-training program that does not use any weights. This program may be a good starting point for healthy beginners and can help keep more experienced exercisers working out while away from home. The routine includes:
* Push-ups
* Crunches
* Pull-ups
* Squats and lunges
* Dips
This routine will benefit most major muscle groups, including:
* Chest and triceps (back of upper arm)
* Abdominals (stomach)
* Biceps (front part of the upper arm)
* Upper back
* Gluteal (buttock)
* Quadriceps (front of the thigh)
* Hamstring (back of the thigh)
As you advance and want to use weights, a group of exercises to consider may include:
* Bench press
* Lat pull down
* Overhead press
* Bicep curl
* Tricep pull down
* Squat
* Leg extension
* Leg curl
* Abdominal crunch
Monday, August 31, 2009
Arm exercises help breast cancer survivors
Breast cancer survivors have been told for years that lifting anything heavy could worsen painful arm swelling. New research suggests just the opposite is true.
The study found that slowly building strength with upper-body weightlifting actually helps relieve some of the arm and hand swelling that affects up to a quarter of breast cancer survivors.
Women who have had radiation to the armpit, or who have had lymph nodes removed to check for cancer, can suffer lymphedema, a buildup of fluids that causes painful swelling of the arms or hands. The symptoms arise because the body uses lymph glands to help drain fluid.
Doctors have typically advised women to avoid using the affected arm to lift anything heavier than 15 pounds or so (6.8 kg), for fear of making the condition worse.
But in a study published this week in the New England Journal of Medicine, Kathryn Schmitz of the University of Pennsylvania School of Medicine found that women who did a twice weekly weightlifting workout while wearing a compression garment had less arm pain and swelling.
The study found that slowly building strength with upper-body weightlifting actually helps relieve some of the arm and hand swelling that affects up to a quarter of breast cancer survivors.
Women who have had radiation to the armpit, or who have had lymph nodes removed to check for cancer, can suffer lymphedema, a buildup of fluids that causes painful swelling of the arms or hands. The symptoms arise because the body uses lymph glands to help drain fluid.
Doctors have typically advised women to avoid using the affected arm to lift anything heavier than 15 pounds or so (6.8 kg), for fear of making the condition worse.
But in a study published this week in the New England Journal of Medicine, Kathryn Schmitz of the University of Pennsylvania School of Medicine found that women who did a twice weekly weightlifting workout while wearing a compression garment had less arm pain and swelling.
Exercise program helps ease arthritis pain
Combining weight training, flexibility exercises, aerobics and education, the Fit and Strong program is helping senior arthritis patients regain mobility and, for some like Oleksy, wean themselves from their dependence on medications.
Developed by Susan Hughes, director of the Center for Research on Health and Aging at the University of Illinois at Chicago, the eight-week program concentrates on the lower extremities -- a sore spot for many arthritis patients -- using ankle weights, exercise bands and treadmills.
"The strength training using the ankle weights is a unique feature of our program," said Pankaja Desai, project manager of Fit and Strong. "We've found that the weights actually strengthen the muscles in the lower extremities, which help release the pressure on the joints. People rely less on the joints and more on the muscles."
Developed by Susan Hughes, director of the Center for Research on Health and Aging at the University of Illinois at Chicago, the eight-week program concentrates on the lower extremities -- a sore spot for many arthritis patients -- using ankle weights, exercise bands and treadmills.
"The strength training using the ankle weights is a unique feature of our program," said Pankaja Desai, project manager of Fit and Strong. "We've found that the weights actually strengthen the muscles in the lower extremities, which help release the pressure on the joints. People rely less on the joints and more on the muscles."
Exercise, mediterranean diet cuts Alzheimer’s risk
Lots of exercise, combined with eating a diet rich in fish, fruits and vegetables, may lower a person’s chance of developing Alzheimer’s disease, a study by Columbia University Medical Center in New York found.
Those who adhered most closely to the Mediterranean diet and were the most physically active had about a 60 percent lower risk of developing the disease compared with those who didn’t follow the diet or exercise, according to research today in the Journal of the American Medical Association. The study found the overall risk for getting Alzheimer’s was 9 percent for those who combined the most exercise and healthiest eating compared with 21 percent for the least.
Solutions to Alzheimer’s
“This study is important because it shows that people may be able to alter their risk of developing Alzheimer’s by modifying their lifestyle through diet and exercise,” said Nikolaos Scarmeas, the lead author of the Columbia University Medical Center study, in a statement. “We know that some part of Alzheimer’s is related to genetic changes and as time goes on we discover more and more of these changes. But it is also possible that non-genetic changes, including lifestyle and behavior, may also be affecting our brain health.”
Reduced Risk
Eating healthy foods may lower a person’s risk of cardiovascular disease factors such as diabetes, high blood pressure and stroke, all of which may play a role in developing Alzheimer’s disease. Exercising may protect nerve cells and enhance nerve cell repair, as well as reduce inflammation in the body.
Lifestyle Behavior
The researchers found that those who were very physically active had about a 33 percent reduced risk of Alzheimer’s compared with those who didn’t exercise at all. Those who adhered the most to a Mediterranean-style diet had a 40 percent reduced risk of the disease compared with those who didn’t eat much healthy food. People who combined the healthiest eating habits with the most exercise reduced their risk even more.
Those who adhered most closely to the Mediterranean diet and were the most physically active had about a 60 percent lower risk of developing the disease compared with those who didn’t follow the diet or exercise, according to research today in the Journal of the American Medical Association. The study found the overall risk for getting Alzheimer’s was 9 percent for those who combined the most exercise and healthiest eating compared with 21 percent for the least.
Solutions to Alzheimer’s
“This study is important because it shows that people may be able to alter their risk of developing Alzheimer’s by modifying their lifestyle through diet and exercise,” said Nikolaos Scarmeas, the lead author of the Columbia University Medical Center study, in a statement. “We know that some part of Alzheimer’s is related to genetic changes and as time goes on we discover more and more of these changes. But it is also possible that non-genetic changes, including lifestyle and behavior, may also be affecting our brain health.”
Reduced Risk
Eating healthy foods may lower a person’s risk of cardiovascular disease factors such as diabetes, high blood pressure and stroke, all of which may play a role in developing Alzheimer’s disease. Exercising may protect nerve cells and enhance nerve cell repair, as well as reduce inflammation in the body.
Lifestyle Behavior
The researchers found that those who were very physically active had about a 33 percent reduced risk of Alzheimer’s compared with those who didn’t exercise at all. Those who adhered the most to a Mediterranean-style diet had a 40 percent reduced risk of the disease compared with those who didn’t eat much healthy food. People who combined the healthiest eating habits with the most exercise reduced their risk even more.
Wednesday, August 26, 2009
Beetroot juice improves exercise tolerance
Drinking the juice of beetroot, known for its controversial anti-carcinogenic properties, can boost stamina and help individuals exercise for longer times.
Previous studies had reported that beetroot juice is effective in lowering blood pressure. The juice was also believed to have cleansing properties and therefore was used to clear liver and splenic obstructions.
According to a study published in the Journal of Applied Physiology, beetroot juice can improve exercise capacity by 16 percent. The effect is reported to be greater than that achieved through regular training.
Previous studies had reported that beetroot juice is effective in lowering blood pressure. The juice was also believed to have cleansing properties and therefore was used to clear liver and splenic obstructions.
According to a study published in the Journal of Applied Physiology, beetroot juice can improve exercise capacity by 16 percent. The effect is reported to be greater than that achieved through regular training.
Job burnout? How to reignite your health
You're at risk for job burnout if you:
* Have an unrealistic workload. Most people are willing and able to put in extra effort for a special project or an occasional tight deadline. Always facing impossible deadlines and not having the tools and resources to get your job done are major causes of job burnout.
* Are not rewarded or recognized for your work. Feeling truly appreciated and recognized is an important part of job satisfaction. This can come as public or private praise or as money in your paycheck.
* Lack of control and input. It's frustrating to be responsible but have no authority to make decisions. Feeling powerless grows from not having chances to make an impact and solve problems.
* Feel you aren't treated fairly. Unequal pay can play a big role in making you feel unappreciated. It's also important for leaders to walk the talk, be authentic and lead by example. Hypocrisy breeds resentment.
* Have no hope for change. Short-term stress is easier to handle because you can see the light at the end of the tunnel. Hope for change drops if there's no carrot on the stick. This often leads to burnout.
It's important to recognize the signs of burnout while you can still turn things around.
* Focus on outside work activity. Find fun, fulfilling activities not related to work. They can help you recover from work stress and avoid the downward spiral of burnout. Nurture outside work friendships. Supportive friends "on the outside" can often give you a fresh point of view. Outside activities and friends can also help you distance yourself from your work, build your confidence and broaden your identity.
* Talk to your boss. If you are overwhelmed, ask your boss what he or she expects of you. Ask for the authority or resources you need to get your job done. If you can't get what you need, think about moving to another department.
* Counseling, coaching and mentors. If you feel you need help, get it. Counselors and employment coaches can often help assess your skills and see whether you're in the right job or the right environment. Coaches can also help you find new avenues to apply your skills if a change is in order. Many companies have Employee Assistance Programs or EAP to teach you skills to manage stress and learn ways to combat burnout.
* Sleep, diet and exercise. These are the tried-and-true building blocks for good health. Get enough good sleep. Eat a healthy diet. Get some daily physical activity. Always check with your doctor before you increase your activity level.
* Have an unrealistic workload. Most people are willing and able to put in extra effort for a special project or an occasional tight deadline. Always facing impossible deadlines and not having the tools and resources to get your job done are major causes of job burnout.
* Are not rewarded or recognized for your work. Feeling truly appreciated and recognized is an important part of job satisfaction. This can come as public or private praise or as money in your paycheck.
* Lack of control and input. It's frustrating to be responsible but have no authority to make decisions. Feeling powerless grows from not having chances to make an impact and solve problems.
* Feel you aren't treated fairly. Unequal pay can play a big role in making you feel unappreciated. It's also important for leaders to walk the talk, be authentic and lead by example. Hypocrisy breeds resentment.
* Have no hope for change. Short-term stress is easier to handle because you can see the light at the end of the tunnel. Hope for change drops if there's no carrot on the stick. This often leads to burnout.
It's important to recognize the signs of burnout while you can still turn things around.
* Focus on outside work activity. Find fun, fulfilling activities not related to work. They can help you recover from work stress and avoid the downward spiral of burnout. Nurture outside work friendships. Supportive friends "on the outside" can often give you a fresh point of view. Outside activities and friends can also help you distance yourself from your work, build your confidence and broaden your identity.
* Talk to your boss. If you are overwhelmed, ask your boss what he or she expects of you. Ask for the authority or resources you need to get your job done. If you can't get what you need, think about moving to another department.
* Counseling, coaching and mentors. If you feel you need help, get it. Counselors and employment coaches can often help assess your skills and see whether you're in the right job or the right environment. Coaches can also help you find new avenues to apply your skills if a change is in order. Many companies have Employee Assistance Programs or EAP to teach you skills to manage stress and learn ways to combat burnout.
* Sleep, diet and exercise. These are the tried-and-true building blocks for good health. Get enough good sleep. Eat a healthy diet. Get some daily physical activity. Always check with your doctor before you increase your activity level.
Study IDs four ways to cut disease risks
Want to take health care reform into your own hands? Don't smoke, lose weight, get exercise, and stick to a good diet, says a new study. The advice may sound familiar, but people with those four habits have a dramatically lower risk of chronic diseases such as diabetes and heart disease.
"Living a healthy lifestyle -- never smoking, maintaining a recommended (weight), performing adequate amounts of physical activity, and adhering to healthy dietary principles -- has a tremendous beneficial impact in preventing or delaying major chronic diseases," said Dr. Earl Ford, of the Centers for Disease Control and Prevention, in an email interview with Reuters Health.
"Living a healthy lifestyle -- never smoking, maintaining a recommended (weight), performing adequate amounts of physical activity, and adhering to healthy dietary principles -- has a tremendous beneficial impact in preventing or delaying major chronic diseases," said Dr. Earl Ford, of the Centers for Disease Control and Prevention, in an email interview with Reuters Health.
7 reasons to get more vitamin B12 in diet
Vitamin B12 is something that is found only in animal products, unless foods are fortified with it, and so if for instance we've been on vegetarian diets for some time or vegan diets, if we've excluded a lot of animal products, we could be running low.
You might not know your deficient, but it's important to get enough because B12 works together with other nutrients for many functions.
One of the primary things that vitamin B12 does is it really supports nervous system function, and so it kind of has far reaching effects.
B12 supports protecting brain clarity and memory as we age, and also helps to deter depression in women.
Calcium, magnesium and vitamin D work with B12 to boost bone mineral density as well.
Some studies show B12 supplementation can help to fight cancer, lower risk of age related macular degeneration, along with reducing hearing loss and anemia.
Even though we need B12, as we age, the ability to utilize it decreases.
The synthetic kind of B12 found in supplements and fortified foods do not require stomach acid for absorption, so as we age, they are the best bet for your diet.
You might not know your deficient, but it's important to get enough because B12 works together with other nutrients for many functions.
One of the primary things that vitamin B12 does is it really supports nervous system function, and so it kind of has far reaching effects.
B12 supports protecting brain clarity and memory as we age, and also helps to deter depression in women.
Calcium, magnesium and vitamin D work with B12 to boost bone mineral density as well.
Some studies show B12 supplementation can help to fight cancer, lower risk of age related macular degeneration, along with reducing hearing loss and anemia.
Even though we need B12, as we age, the ability to utilize it decreases.
The synthetic kind of B12 found in supplements and fortified foods do not require stomach acid for absorption, so as we age, they are the best bet for your diet.
Battling inflammation, disease through food
If you want to live longer -- avoid heart disease, Alzheimer's disease and cancer -- then pick and choose your foods with care to quiet down parts of your immune system.
That's the principle promoted by the founders and followers of anti-inflammatory diets, designed to reduce chronic inflammation in the body.
There's still a lot of science to be done. And should you try such a diet, you probably shouldn't expect any 30-day miracles. But there may be something to eating in an anti-inflammatory way.
Foods that promote inflammation -- saturated fats, trans fats, corn and soybean oil, refined carbohydrates, sugars, red meat and dairy -- are reduced or eliminated.
Resveratrol, found in grape skin and red wine, has been shown to improve blood vessel function and slow aging in rats.
Pomegranate juice decreases atherosclerosis development in mice with high cholesterol. Garlic improves blood vessel functioning in the hearts of rats with high blood pressure.
Curcumin (an antioxidant chemical found in turmeric) improves ulcerative colitis, rheumatoid arthritis and pancreatitis in mice and has anti-cancer effects in the animals too.
Fish oil, rich in anti-inflammatory omega-3 fatty acids and derived from oily fish such as tuna, salmon and mackerel -- is already recommended by the American Heart Assn. to help prevent cardiovascular disease. It has been shown to reduce blood triglyceride levels and slightly lower blood pressure, lowering the risk for heart attacks and strokes.
That's the principle promoted by the founders and followers of anti-inflammatory diets, designed to reduce chronic inflammation in the body.
There's still a lot of science to be done. And should you try such a diet, you probably shouldn't expect any 30-day miracles. But there may be something to eating in an anti-inflammatory way.
Foods that promote inflammation -- saturated fats, trans fats, corn and soybean oil, refined carbohydrates, sugars, red meat and dairy -- are reduced or eliminated.
Resveratrol, found in grape skin and red wine, has been shown to improve blood vessel function and slow aging in rats.
Pomegranate juice decreases atherosclerosis development in mice with high cholesterol. Garlic improves blood vessel functioning in the hearts of rats with high blood pressure.
Curcumin (an antioxidant chemical found in turmeric) improves ulcerative colitis, rheumatoid arthritis and pancreatitis in mice and has anti-cancer effects in the animals too.
Fish oil, rich in anti-inflammatory omega-3 fatty acids and derived from oily fish such as tuna, salmon and mackerel -- is already recommended by the American Heart Assn. to help prevent cardiovascular disease. It has been shown to reduce blood triglyceride levels and slightly lower blood pressure, lowering the risk for heart attacks and strokes.
Simple strategies for sound nutrition
* Don't have it around. This is so simple, but so true. Are potato chips your weakness? Don't have them in the house.
Fill the house with healthy choices, then you have no choice but to eat healthy.
* Don't wait to get hungry. Don't wait until your stomach is growling to feed it. The result usually is overeating.
Eat frequently to keep the hunger pangs at bay.
And, on that same note, don't eat until you're stuffed. We often keep eating past the point of being full, which means extra calories and discomfort, and sometimes even guilt.
* Out of sight, out of mind. When you fix a meal, put everything away before you sit down to eat.
Leaving the ice cream on the table while you eat your serving is an open invitation for seconds. It's an invitation that usually is accepted more times than not.
* Be prepared. Think about your nutrition from the start. If you forget to thaw the chicken breast, it usually means you'll be ordering pizza or hitting the drive-through that night.
Plan your meals for the week, and don't get caught off guard.
If you're leaving the house for an extended period of time, make sure to bring healthy snacks. If you're heading to an event and you're unsure of the menu, eat before you arrive.
* Exercise. Activity equals burned calories. Not to condone poor eating habits, but the more you exercise the more you can get away with in your diet.
* What will this do for me? This is my fail-safe tactic. Before eating something, ask yourself "What is this going to do for me?"
* One step at a time. Don't try to overhaul all your bad habits in one shot. Focus on one behavior at a time and it will feel less daunting.
Start by drinking more water, eliminating fried food or substituting regular food choices for lighter versions.
Trying to make mass changes can be overwhelming.
* Don't be too strict. Go ahead and have what you want, but don't go overboard.
A treat's not a treat if you have it all the time. Practice moderation.
Fill the house with healthy choices, then you have no choice but to eat healthy.
* Don't wait to get hungry. Don't wait until your stomach is growling to feed it. The result usually is overeating.
Eat frequently to keep the hunger pangs at bay.
And, on that same note, don't eat until you're stuffed. We often keep eating past the point of being full, which means extra calories and discomfort, and sometimes even guilt.
* Out of sight, out of mind. When you fix a meal, put everything away before you sit down to eat.
Leaving the ice cream on the table while you eat your serving is an open invitation for seconds. It's an invitation that usually is accepted more times than not.
* Be prepared. Think about your nutrition from the start. If you forget to thaw the chicken breast, it usually means you'll be ordering pizza or hitting the drive-through that night.
Plan your meals for the week, and don't get caught off guard.
If you're leaving the house for an extended period of time, make sure to bring healthy snacks. If you're heading to an event and you're unsure of the menu, eat before you arrive.
* Exercise. Activity equals burned calories. Not to condone poor eating habits, but the more you exercise the more you can get away with in your diet.
* What will this do for me? This is my fail-safe tactic. Before eating something, ask yourself "What is this going to do for me?"
* One step at a time. Don't try to overhaul all your bad habits in one shot. Focus on one behavior at a time and it will feel less daunting.
Start by drinking more water, eliminating fried food or substituting regular food choices for lighter versions.
Trying to make mass changes can be overwhelming.
* Don't be too strict. Go ahead and have what you want, but don't go overboard.
A treat's not a treat if you have it all the time. Practice moderation.
Tips for preventing yoga injuries
* Talk to your doctor before you start yoga classes, especially if you have any medical conditions or injuries.
* Work with a qualified yoga instructor. Ask about his or her experience and credentials.
* Warm up before a yoga session. Cold muscles, tendons and ligaments can be easily injured.
* If you are a beginner, start slowly. First learn the basics - such as proper breathing - instead of trying to stretch too far. If you are unsure of a pose or movement, ask questions.
* Know your limits. Do not try positions that are out of your comfort level.
* Learn what type of yoga you are doing. There are hundreds of different forms, some more strenuous than others. It is important to research a class before you start.
* Stay hydrated by drinking plenty of fluids.
* Listen to your body. If you feel pain or exhaustion while doing yoga, stop or take a break. If the pain doesn't go away, call your doctor.
* Work with a qualified yoga instructor. Ask about his or her experience and credentials.
* Warm up before a yoga session. Cold muscles, tendons and ligaments can be easily injured.
* If you are a beginner, start slowly. First learn the basics - such as proper breathing - instead of trying to stretch too far. If you are unsure of a pose or movement, ask questions.
* Know your limits. Do not try positions that are out of your comfort level.
* Learn what type of yoga you are doing. There are hundreds of different forms, some more strenuous than others. It is important to research a class before you start.
* Stay hydrated by drinking plenty of fluids.
* Listen to your body. If you feel pain or exhaustion while doing yoga, stop or take a break. If the pain doesn't go away, call your doctor.
Binge eating: Find relief through yoga therapy
Yoga could offer tremendous therapeutic comfort for victims of this disorder. The connection lies in the fact that yoga could help heal the mind by directing awareness towards the body. Therefore, the behavioral patterns associated with an unhealthy psychological state of being could get minimized to a great extent.
So how does one know if one is a victim of binge eating disorder? Doctors are still undecided about the symptoms that exactly define this condition. However, there are some behavioral signs which could be symptomatic of binge eating. They are:
Frequent consumption of abnormally huge quantities of food
Eating too fast and until one is too full
Eating excessively even when not necessarily hungry
Tendency to eat alone due to embarrassment of over-eating too much
Self-loathing, guilt and depression afterwards, for having eaten too much
Yoga could help
According to research conducted at the University of The Rockies, binge eaters were encouraged to take part in a 10-week yoga therapy program. These participants saw a dramatic drop in their binge-eating episodes towards the end of the program. Every week, the program included an hour of yoga and group discussion afterwards that lasted half an hour.
The rationale behind this phenomenon is the fact that yoga offers a way to reconnect the mind with the body. According to researchers, binge eating is characterized by the inability to face one`s negative emotions. Food offers comfort where nothing else will and so eating works as a cathartic mechanism.
Sun salutations provide the practitioner with a cardio workout, while static poses involving a bit of balancing makes one feel more grounded. Pranayama or breathing techniques have benefits that directly impact the body. Some of the known benefits include improved immune functioning, deep cleansing of the blood and digestive system and a fresh supply of oxygenated blood. Pranayama balances the endocrine system and rejuvenates from the inside out. Overall, these practices relax the mind and increase conscious awareness of the body, a key component in healing. One pranayama in particular, Bhastrika or the bellows breath can be practiced every day. This practice increases vitality, reduces abdominal fat and keeps the digestive system in top shape, while increasing metabolic activity.
So how does one know if one is a victim of binge eating disorder? Doctors are still undecided about the symptoms that exactly define this condition. However, there are some behavioral signs which could be symptomatic of binge eating. They are:
Frequent consumption of abnormally huge quantities of food
Eating too fast and until one is too full
Eating excessively even when not necessarily hungry
Tendency to eat alone due to embarrassment of over-eating too much
Self-loathing, guilt and depression afterwards, for having eaten too much
Yoga could help
According to research conducted at the University of The Rockies, binge eaters were encouraged to take part in a 10-week yoga therapy program. These participants saw a dramatic drop in their binge-eating episodes towards the end of the program. Every week, the program included an hour of yoga and group discussion afterwards that lasted half an hour.
The rationale behind this phenomenon is the fact that yoga offers a way to reconnect the mind with the body. According to researchers, binge eating is characterized by the inability to face one`s negative emotions. Food offers comfort where nothing else will and so eating works as a cathartic mechanism.
Sun salutations provide the practitioner with a cardio workout, while static poses involving a bit of balancing makes one feel more grounded. Pranayama or breathing techniques have benefits that directly impact the body. Some of the known benefits include improved immune functioning, deep cleansing of the blood and digestive system and a fresh supply of oxygenated blood. Pranayama balances the endocrine system and rejuvenates from the inside out. Overall, these practices relax the mind and increase conscious awareness of the body, a key component in healing. One pranayama in particular, Bhastrika or the bellows breath can be practiced every day. This practice increases vitality, reduces abdominal fat and keeps the digestive system in top shape, while increasing metabolic activity.
Study says yoga affects eating discipline
A new study shows yoga can affect your eating discipline.Researchers at the Seattle Hutchinson Center found yoga can help people be more mindful when they eat.That means knowing why you're eating, and stopping when you're full.A follow-up study from one done four years ago shows people who practice yoga gained less weight over a ten-year period and weighed less than those who didn't.The study says they became more mindful eaters -- either directly or indirectly through yoga.You can find the study in this month's issue of the "Journal of the American Dietetic Association".
Yoga - Mindfulness of breathing
One of the key elements in yoga is breathing. The main premise behind it is to coordinate your movements with your breathing, creating fluid meditation.
Yoga breathing helps to relax and balance your body and mind, while providing a steady rhythm for movement. Focusing on the rhythm of your breathing and how your body feels with each movement helps you make a connection between your mind and body.
Each posture has a specific flow of breathing. Lengthening or expansion movements are done with inhalation. Shortening, folding, or compressing movements are done with exhalation.
Using proper yoga breathing while practicing yoga will result in inspirational movement, longer and deeper poses, a fully concious experience, and better health.
Yoga breathing helps to relax and balance your body and mind, while providing a steady rhythm for movement. Focusing on the rhythm of your breathing and how your body feels with each movement helps you make a connection between your mind and body.
Each posture has a specific flow of breathing. Lengthening or expansion movements are done with inhalation. Shortening, folding, or compressing movements are done with exhalation.
Using proper yoga breathing while practicing yoga will result in inspirational movement, longer and deeper poses, a fully concious experience, and better health.
Happiness: Staying positive in negative territory
Although past studies have found those who live in countries with higher per capita incomes report many measures of greater well-being, it's psychological wealth that helps people get through tough times, say researchers Ed Diener and Robert Biswas-Diener, who will present new findings at the four-day annual meeting of the American Psychological Association.
Though money helps people lead more comfortable lives, it doesn't necessarily contribute to the moments in life that bring happiness — which tend to come from social interactions and activities, not from accumulating material goods.
Psychologists also have found that being highly materialistic affects happiness, with those who are most concerned about money and possessions actually being less happy.
But what about what money can buy? Previous research has found that using money to pay for something novel, social or experiential brings more happiness than buying things. Because experiences can provide happy memories, they don't wear away as fast as the rush of buying a new possession.
Though money helps people lead more comfortable lives, it doesn't necessarily contribute to the moments in life that bring happiness — which tend to come from social interactions and activities, not from accumulating material goods.
Psychologists also have found that being highly materialistic affects happiness, with those who are most concerned about money and possessions actually being less happy.
But what about what money can buy? Previous research has found that using money to pay for something novel, social or experiential brings more happiness than buying things. Because experiences can provide happy memories, they don't wear away as fast as the rush of buying a new possession.
Six steps on the easy road to unlimited happiness
1) If you want to be healthy, wash your hands
While the number of illnesses and diseases that can be prevented by this simple activity cannot be quantified, washing hands has been proven to prevent transfer of the common cold virus, influenza, and foodborne pathogens. After all, infectious disease is the largest cause of death globally and third in the U.S.
2) Hug your spouse or significant other for at least a minute every day
Medical research is now realizing a greater understanding of how important this show of affection is to our health and our relationships.
Warm contact aided in the production of the hormone oxytocin, which appeared to have a positive effect in the lowering of stress and blood pressure. In a study, couples committed to a "brief episode of warm contact," and embrace, had higher levels of oxytocin.
3) Put your household budget on paper and get into the black
The overall process of reaching financial health is quite involved, but the simple thing that you can do is to compile your data and put your household budget on paper.
The exercise of committing things to paper is the first step to being aware, and awareness is the first step to making good financial decisions that lead to fiscal health.
4) Take a stroll after dinner
Creating the ritual of a short walk after dinner carries remarkable benefits for your health and your mind and breaks the habit of dinner-to-couch. So take a short stroll after dinner -- the impact will improve your physical and mental health, and help to break sedentary habits.
5) Stretch at home, in your office, even in the elevator!
The effects of stretching extend beyond increased flexibility -- stretching increases blood flow, reduces the risk of injury, enhances muscle relaxation, and much more.
While the number of illnesses and diseases that can be prevented by this simple activity cannot be quantified, washing hands has been proven to prevent transfer of the common cold virus, influenza, and foodborne pathogens. After all, infectious disease is the largest cause of death globally and third in the U.S.
2) Hug your spouse or significant other for at least a minute every day
Medical research is now realizing a greater understanding of how important this show of affection is to our health and our relationships.
Warm contact aided in the production of the hormone oxytocin, which appeared to have a positive effect in the lowering of stress and blood pressure. In a study, couples committed to a "brief episode of warm contact," and embrace, had higher levels of oxytocin.
3) Put your household budget on paper and get into the black
The overall process of reaching financial health is quite involved, but the simple thing that you can do is to compile your data and put your household budget on paper.
The exercise of committing things to paper is the first step to being aware, and awareness is the first step to making good financial decisions that lead to fiscal health.
4) Take a stroll after dinner
Creating the ritual of a short walk after dinner carries remarkable benefits for your health and your mind and breaks the habit of dinner-to-couch. So take a short stroll after dinner -- the impact will improve your physical and mental health, and help to break sedentary habits.
5) Stretch at home, in your office, even in the elevator!
The effects of stretching extend beyond increased flexibility -- stretching increases blood flow, reduces the risk of injury, enhances muscle relaxation, and much more.
Monday, August 24, 2009
Some organics worth buying, experts say
Some say consumers can decrease their risk of pesticide exposure by 80 percent. Other do not believe the chemicals are harmful.
Nonetheless, the Good Housekeeping Institute recommended those buying organic stick to the following produce: peaches, apples, sweet bell peppers, nectarines, strawberries, cherries, grapes, pears and tomatoes, celery, kale, leafy greens and carrots.
Produce with thin skins, like these peaches, don't have the physical barrier to the pesticides that produce with thicker skins have.
The conventional fruits and vegetables shown to have the least amount of pesticide are onions, avocados, pineapple, mango, asparagus, peas, kiwi, eggplant, papaya, watermelon, broccoli and sweet potato.
Some organic produce has a shorter lifespan than conventional produce, so buy less and buy often, experts said.
The type of produce is less important than the amount, the institute's experts said.
Nonetheless, the Good Housekeeping Institute recommended those buying organic stick to the following produce: peaches, apples, sweet bell peppers, nectarines, strawberries, cherries, grapes, pears and tomatoes, celery, kale, leafy greens and carrots.
Produce with thin skins, like these peaches, don't have the physical barrier to the pesticides that produce with thicker skins have.
The conventional fruits and vegetables shown to have the least amount of pesticide are onions, avocados, pineapple, mango, asparagus, peas, kiwi, eggplant, papaya, watermelon, broccoli and sweet potato.
Some organic produce has a shorter lifespan than conventional produce, so buy less and buy often, experts said.
The type of produce is less important than the amount, the institute's experts said.
Are organic beauty products really organic?
The organic health and beauty industry is one such area that warrants closer inspection. Unlike food and drink items that must be certified before they can be labelled organic and sold as such, non-food items, including personal care products and cosmetics, are not subject to the same legislation. As a result the actual organic content of beauty products can vary enormously, sometimes making up less than 1 per cent of an item’s total formulation. The message to consumers is clear: do your homework, read the ingredients list and don’t assume a product labelled organic is necessarily free from synthetic chemicals.
Even the often-quoted studies that link certain chemicals to specific health concerns, such as parabens to breast cancer and sodium lauryl sulphate to eye damage in children, have yet to be proved conclusively — although this may be due to a lack of fundingfor research.
But for the organic convert the scientific specifics are almost by the by. That there is any possible risk to our individual health or the environment from commonly used chemicals in cosmetics is enough of a reason to cut them out of their lives.
Even the often-quoted studies that link certain chemicals to specific health concerns, such as parabens to breast cancer and sodium lauryl sulphate to eye damage in children, have yet to be proved conclusively — although this may be due to a lack of fundingfor research.
But for the organic convert the scientific specifics are almost by the by. That there is any possible risk to our individual health or the environment from commonly used chemicals in cosmetics is enough of a reason to cut them out of their lives.
Meditation can often mask a downside
A recent Vancouver Sun poll conducted by the Mustel Group found one out of three British Columbians, roughly 1.4 million people, have practised meditation. That doesn't include many more who practise prayer in a contemplative way.
But can meditation, contemplation and related practices encourage people to detach too effectively from their so-called negative thoughts, leading them to actually detach from life itself?
The meditators did not integrate life's inevitable suffering and limitations into their own being. Focussing on their inner lives, neither allowed themselves to be "transformed" by others.
Many middle-aged baby boomers who meditate bring to it an over-simplified commitment to pluralism and relativism and the notion that, "You do your thing and I'll do mine." Meditation for many "becomes a process of transcend and deny ... rather than transcend and include.
The trouble is many meditators believe that means having no viewpoints at all, even on important issues. Many meditators don't believe in anything. People can through meditation reach elevated states of consciousness that can help them become more mature. But there is no guarantee mediation will free men or women from their own narcissism.
But can meditation, contemplation and related practices encourage people to detach too effectively from their so-called negative thoughts, leading them to actually detach from life itself?
The meditators did not integrate life's inevitable suffering and limitations into their own being. Focussing on their inner lives, neither allowed themselves to be "transformed" by others.
Many middle-aged baby boomers who meditate bring to it an over-simplified commitment to pluralism and relativism and the notion that, "You do your thing and I'll do mine." Meditation for many "becomes a process of transcend and deny ... rather than transcend and include.
The trouble is many meditators believe that means having no viewpoints at all, even on important issues. Many meditators don't believe in anything. People can through meditation reach elevated states of consciousness that can help them become more mature. But there is no guarantee mediation will free men or women from their own narcissism.
5 common fitness myths
1. Exercise is a waste of time unless you work out hard and often. A study by the National Institutes of Health found that moderate physical activity works just as well as intense exercise for losing weight. Walking, bicycling and swimming are all good ways to exercise at a modest pace. Walking for as little as an hour a week can lower the risk of heart disease.
2. Yoga is a completely gentle and safe workout. Some forms of yoga are physically and mentally difficult. Although injuries are rare, staying in certain positions can cause nerve damage or back pain. As with any exercise, proper instruction is necessary for a safe workout. If you have a health condition, talk with your doctor before you try yoga.
3. You can lose all the weight you want just by exercising. Increasing physical activity is just one part of a successful weight-loss plan. Most people also need to cut calories. How many pounds you lose may also depend on your genes. What works for one person may not work for another. Exercise, though, is an important component of just about any weight loss program - and it offers many other health benefits.
4. Water-fitness programs are mainly for older adults or people with injuries. Research has shown that exercising in water can be a challenging and effective way to get fit and lose weight. It's good for just about anyone.
5. If you want to lose weight, don't strength-train. It will make you "bulk up." Experts recommend both cardiovascular and strength training exercises to maintain a healthy weight. The more muscle you have, the more calories you burn - even when you're not working out. As a rule, lifting heavier weights fewer times during a workout will make you stronger - and build larger muscles. Doing more repetitions with lighter weights will improve your muscular endurance. A fitness professional can help you create a strength-training routine that works for you.
2. Yoga is a completely gentle and safe workout. Some forms of yoga are physically and mentally difficult. Although injuries are rare, staying in certain positions can cause nerve damage or back pain. As with any exercise, proper instruction is necessary for a safe workout. If you have a health condition, talk with your doctor before you try yoga.
3. You can lose all the weight you want just by exercising. Increasing physical activity is just one part of a successful weight-loss plan. Most people also need to cut calories. How many pounds you lose may also depend on your genes. What works for one person may not work for another. Exercise, though, is an important component of just about any weight loss program - and it offers many other health benefits.
4. Water-fitness programs are mainly for older adults or people with injuries. Research has shown that exercising in water can be a challenging and effective way to get fit and lose weight. It's good for just about anyone.
5. If you want to lose weight, don't strength-train. It will make you "bulk up." Experts recommend both cardiovascular and strength training exercises to maintain a healthy weight. The more muscle you have, the more calories you burn - even when you're not working out. As a rule, lifting heavier weights fewer times during a workout will make you stronger - and build larger muscles. Doing more repetitions with lighter weights will improve your muscular endurance. A fitness professional can help you create a strength-training routine that works for you.
Thursday, August 20, 2009
Fitness: Is shoe design science or hot air?
Lately however, researchers have been questioning whether that expensive technology delivers. And whether a stripped-down pair of running shoes can reduce the risk of injury as well or better than ones pumped up with air, gel, rubber or foam.
It’s a given that impact stress can lead to injury, but there is no proof that the shoe design on the market is a panacea for the injuries that runners incur. And since injury rates in the recreational runner are significant, with 37 to 56 per cent of recreational runners being injured at least once each year, one has to wonder what role shoes play in the determination of those injuries.
David Pearsall is an associate professor in the Department of Kinesiology and Physical Education at McGill. His area of expertise is biomechanics with a particular interest in running. A runner himself, Pearsall says the trend toward a lighter, closer-to-the-ground model of shoe is not necessarily a bad thing,0 but then again, it may not be suitable for all runners.
So where does that leave the average runner looking for comfort, protection and performance in their footwear?
Richards and his team of researchers say that runners should be aware that there is no ideal shoe type, so be careful whose sales pitch you believe. They also suggest that if you’ve remained injury free, don’t go changing your shoes for the sake of change. That being said, if you suffer from chronic injury maybe a new shoe with new features is a good idea.
Don’t expect miracles from your shoes, Pearsall said. No shoe will protect you from injuries caused by poor training practices. Nor will shoes worn beyond their life expectancy provide the protection they offered out of the box.
The lesson learned here is to
think twice before buying into the latest manufacturer-based design changes, which may or may not perform as advertised. No one knows your feet better than you do, so when it comes to running shoes the best choice is the one tested in your own lab.
It’s a given that impact stress can lead to injury, but there is no proof that the shoe design on the market is a panacea for the injuries that runners incur. And since injury rates in the recreational runner are significant, with 37 to 56 per cent of recreational runners being injured at least once each year, one has to wonder what role shoes play in the determination of those injuries.
David Pearsall is an associate professor in the Department of Kinesiology and Physical Education at McGill. His area of expertise is biomechanics with a particular interest in running. A runner himself, Pearsall says the trend toward a lighter, closer-to-the-ground model of shoe is not necessarily a bad thing,0 but then again, it may not be suitable for all runners.
So where does that leave the average runner looking for comfort, protection and performance in their footwear?
Richards and his team of researchers say that runners should be aware that there is no ideal shoe type, so be careful whose sales pitch you believe. They also suggest that if you’ve remained injury free, don’t go changing your shoes for the sake of change. That being said, if you suffer from chronic injury maybe a new shoe with new features is a good idea.
Don’t expect miracles from your shoes, Pearsall said. No shoe will protect you from injuries caused by poor training practices. Nor will shoes worn beyond their life expectancy provide the protection they offered out of the box.
The lesson learned here is to
think twice before buying into the latest manufacturer-based design changes, which may or may not perform as advertised. No one knows your feet better than you do, so when it comes to running shoes the best choice is the one tested in your own lab.
Wellness vs. Fitness
Wellness is a necessity - Fitness is a luxury
What Separates Wellness from Fitness
When the fitness market is put under a microscope the clear fact is that the primary target market revolves around individuals who primarily are making a decision to change their physical appearance. Hence the ads featuring scantily clad models with hot bodies. That is a great marketing theme for individuals who wish to make a decision that is a luxury.
Most of the prospects targeted in the ads are not obese and certainly very few are morbidly obese. Most do not fall into the pre-contemplative or contemplative categories. This does not make the "fitness" business bad. It just makes it a decision of luxury rather than necessity for most "fitness" prospects.
The problem in the "fitness" business is when the "Professor Do Nothing" mentalities try to take advantage of the national crisis and try to create programs that may sound appealing to sedentary types, but really are just money making schemes. Most "fitness" business "lifestyle modification" offerings are really just a different slant designed to sell more memberships.
Wellness Defined
"Wellness" on the other hand should be summed up as the business that is designed to target individuals who are in need of lifestyle modification. The "wellness" business is typically, but not always associated with a medical component. The medical component is an important element for maximal success in the "wellness" arena.
What Separates Wellness from Fitness
When the fitness market is put under a microscope the clear fact is that the primary target market revolves around individuals who primarily are making a decision to change their physical appearance. Hence the ads featuring scantily clad models with hot bodies. That is a great marketing theme for individuals who wish to make a decision that is a luxury.
Most of the prospects targeted in the ads are not obese and certainly very few are morbidly obese. Most do not fall into the pre-contemplative or contemplative categories. This does not make the "fitness" business bad. It just makes it a decision of luxury rather than necessity for most "fitness" prospects.
The problem in the "fitness" business is when the "Professor Do Nothing" mentalities try to take advantage of the national crisis and try to create programs that may sound appealing to sedentary types, but really are just money making schemes. Most "fitness" business "lifestyle modification" offerings are really just a different slant designed to sell more memberships.
Wellness Defined
"Wellness" on the other hand should be summed up as the business that is designed to target individuals who are in need of lifestyle modification. The "wellness" business is typically, but not always associated with a medical component. The medical component is an important element for maximal success in the "wellness" arena.
Boost your memory power with a 30-second eye exercise
Start each morning out with an eye exercise. The goal is to get both sides of your brain to work together, achieved simply by moving your eyes side-to-side for 30 seconds before going about your day's activities.
Also, watch the video on the webpage.
Also, watch the video on the webpage.
Exercise firms back, buttock and thigh muscles
1. Lie face down on a mat or padded surface, extending both arms overhead on the floor and straightening your legs behind you with your inner ankles facing each other. Raise your head, shoulder and right arm (thumb pointed up, palm facing in). Simultaneously lift your left leg, keeping it straight.
2. Pause for a quick beat, then quickly reverse the motion, raising your left arm and right leg. Keep your head and shoulders off the ground as you continue to alternate sides for 30 seconds. Rest and repeat twice more.
The Catch-22 of exercise and depression
Doctor often advise people with heart disease to exercise. But cardiac patients are known to be at higher risk for depression, and some people with depression can't motivate themselves to get up and move.
That Catch-22 may be a major reason why so many cardiac patients do not follow the routine advice to become more physically active after being treated for a heart attack or other cardiac event.
Why does depression lead to a decline in activity among people who need it the most? It may be because depressed people adopt habits that make it harder to exercise, such as smoking or over-eating. Depression also decreases energy level, exercise tolerance and pain threshold.
"The sad part about this is that physical activity is not only important for preventing and managing many chronic conditions, it can be very helpful for improving mood and other symptoms of depression," Evette Joy Ludman, of the Group Health Cooperative in Seattle, said of the study.
That Catch-22 may be a major reason why so many cardiac patients do not follow the routine advice to become more physically active after being treated for a heart attack or other cardiac event.
Why does depression lead to a decline in activity among people who need it the most? It may be because depressed people adopt habits that make it harder to exercise, such as smoking or over-eating. Depression also decreases energy level, exercise tolerance and pain threshold.
"The sad part about this is that physical activity is not only important for preventing and managing many chronic conditions, it can be very helpful for improving mood and other symptoms of depression," Evette Joy Ludman, of the Group Health Cooperative in Seattle, said of the study.
Tips to get your kids to exercise
Turn off the television: 35% of teens report they watch television for three or more hours every school day.
Cut down the television time for the whole family and get active with something outside. It can be as simple as a quick bike ride or walking the dog. You cannot expect your children to limit television time if you are spending hours watching your favorite shows.
Encourage your teen to find a friend to work out with: Most teens (and by that I mean all teens) do not like to do anything by themselves.
Go out of your way to help them find a friend to walk with or bike with. Given the choice, most teens will choose video games over outside games. So, a little encouragement from you will go a long way. Your child will respond positively if they feel you are supporting them, not nagging them.
Involve them in a sport: Encourage them to try a school sport. They will make new friends and get a lot of activity.
Cut down the television time for the whole family and get active with something outside. It can be as simple as a quick bike ride or walking the dog. You cannot expect your children to limit television time if you are spending hours watching your favorite shows.
Encourage your teen to find a friend to work out with: Most teens (and by that I mean all teens) do not like to do anything by themselves.
Go out of your way to help them find a friend to walk with or bike with. Given the choice, most teens will choose video games over outside games. So, a little encouragement from you will go a long way. Your child will respond positively if they feel you are supporting them, not nagging them.
Involve them in a sport: Encourage them to try a school sport. They will make new friends and get a lot of activity.
Wednesday, August 19, 2009
The rewards of volunteering
Behaving altruistically not only feels good, a growing body of research suggests, it actually improves a person's physical and psychological health. "One of the best things we can do for our health is to learn to be more caring and compassionate," says Stephen Post, director of the Center for Medical Humanities, Compassionate Care and Bioethics at Stony Brook University in New York.
The effects of altruistic behavior on mental health have been fairly well documented. "Happiness is a byproduct of living generously," Post says.
Volunteering has also been shown to have a positive effect on people's mental state, particularly as they age. Volunteerism serves as a way to keep older adults active in the community and prevents them from becoming socially isolated. It's thought that volunteerism also enhances older adults' sense of belonging, increases their sense of purpose and improves their perception of their own self-competence.
Teens aren't immune to the mood-enhancing effects of altruistic behavior. A study published in the Journal of Research in Personality in 2008 showed that students who engage in virtue-building activities such as volunteering report being happier than their more hedonistic counterparts. Pleasure-seeking behavior, such as drinking alcohol, had no effect on happiness whatsoever.
The positive effects of giving behavior appear to extend beyond a person's state of mind to their physical health. People that help others live longer than those who don't. The specific mechanisms by which altruistic behavior translates into better health are not yet well understood. Experts speculate that acting in a warm, compassionate way affects certain hormones and chemicals in the body.
The effects of altruistic behavior on mental health have been fairly well documented. "Happiness is a byproduct of living generously," Post says.
Volunteering has also been shown to have a positive effect on people's mental state, particularly as they age. Volunteerism serves as a way to keep older adults active in the community and prevents them from becoming socially isolated. It's thought that volunteerism also enhances older adults' sense of belonging, increases their sense of purpose and improves their perception of their own self-competence.
Teens aren't immune to the mood-enhancing effects of altruistic behavior. A study published in the Journal of Research in Personality in 2008 showed that students who engage in virtue-building activities such as volunteering report being happier than their more hedonistic counterparts. Pleasure-seeking behavior, such as drinking alcohol, had no effect on happiness whatsoever.
The positive effects of giving behavior appear to extend beyond a person's state of mind to their physical health. People that help others live longer than those who don't. The specific mechanisms by which altruistic behavior translates into better health are not yet well understood. Experts speculate that acting in a warm, compassionate way affects certain hormones and chemicals in the body.
Tai chi helps people battling Arthritis
The benefits of tai chi go beyond "a moving form of meditation". As a registered nurse and an clinical exercise physiologist, Dixon began to experience tai chi's healing power first hand.
"As a medical person, it all just fit together. Tai chi is like a cardio vascular exercise. It helps the heart, the lungs, the muscles, it helps the blood flow."
According to Dixon, tai chi also helps stress, blood pressure and the immune system, which is particularly important if you have arthritis.
"A lot of arthritis is related to your immune system. The inflammatory is in your joints. It's what causes discomfort and causes the pain. So moving gently and easily is decreasing that inflammation in the joint."
The moving meditation has really helped her participants fight the pain of arthritis.
She has also noticed her students have become calmer and more flexible, with stronger core muscles. Tai chi may not be medicine in a bottle, but its medicinal power is certainly working in this classroom.
"As a medical person, it all just fit together. Tai chi is like a cardio vascular exercise. It helps the heart, the lungs, the muscles, it helps the blood flow."
According to Dixon, tai chi also helps stress, blood pressure and the immune system, which is particularly important if you have arthritis.
"A lot of arthritis is related to your immune system. The inflammatory is in your joints. It's what causes discomfort and causes the pain. So moving gently and easily is decreasing that inflammation in the joint."
The moving meditation has really helped her participants fight the pain of arthritis.
She has also noticed her students have become calmer and more flexible, with stronger core muscles. Tai chi may not be medicine in a bottle, but its medicinal power is certainly working in this classroom.
Yoga linked to weight loss in overweight
Regular yoga practice may help prevent middle-age spread in normal-weight people and overweight people may drop a few pounds, U.S. researchers said.
The follow-up study, published in the Journal of the American Dietetic Association, found people who ate mindfully -- those were aware of why they ate and stopped eating when full -- weighed less than those who ate mindlessly -- who ate when not hungry or in response to anxiety or depression.
The study also found a strong association between yoga practice and mindful eating but found no association between other types of physical activity, such as walking or running and mindful eating.
The follow-up study, published in the Journal of the American Dietetic Association, found people who ate mindfully -- those were aware of why they ate and stopped eating when full -- weighed less than those who ate mindlessly -- who ate when not hungry or in response to anxiety or depression.
The study also found a strong association between yoga practice and mindful eating but found no association between other types of physical activity, such as walking or running and mindful eating.
Web is becoming one-stop shopping for health help
People now apparently are turning to the Internet for essential health information.
A number of successful online medical interventions have been reported in recent months, helping folks quit smoking, lower their blood pressure and deal with any number of ailments.
Online interventions have spanned a variety of medical issues. One program, for instance, used Internet and telephone interactions with heart attack survivors and cardiac patients to help improve their heart health. A study found that participants' blood pressure and cholesterol levels fell, more of them quit smoking and they were one-third less likely to die than cardiac patients who did not receive the attention.
Several programs have popped up to help smokers quit. An analysis of 22 clinical trials found that Internet- and computer-based smoking cessation programs gave smokers nearly twice the chance of successfully quitting than if they had tried to quit without help.
Alcoholics also can find online support. A Dutch study found that one in five excessive drinkers who used an online self-help Web site to help them with their problem reported that they had lowered their alcohol intake to levels less likely to cause health problems.
And chronic conditions such as psoriasis also have been shown to be helped by online interventions. One study in Boston found that half of the users of online psoriasis support groups believed that the quality of their lives had improved, and two in five reported improvement in the severity of their psoriasis.
Online support groups, for example, allow people to gather information and communicate with others who have a similar problem while retaining their anonymity. You don't have to participate. People don't even have to know you're there.
A number of successful online medical interventions have been reported in recent months, helping folks quit smoking, lower their blood pressure and deal with any number of ailments.
Online interventions have spanned a variety of medical issues. One program, for instance, used Internet and telephone interactions with heart attack survivors and cardiac patients to help improve their heart health. A study found that participants' blood pressure and cholesterol levels fell, more of them quit smoking and they were one-third less likely to die than cardiac patients who did not receive the attention.
Several programs have popped up to help smokers quit. An analysis of 22 clinical trials found that Internet- and computer-based smoking cessation programs gave smokers nearly twice the chance of successfully quitting than if they had tried to quit without help.
Alcoholics also can find online support. A Dutch study found that one in five excessive drinkers who used an online self-help Web site to help them with their problem reported that they had lowered their alcohol intake to levels less likely to cause health problems.
And chronic conditions such as psoriasis also have been shown to be helped by online interventions. One study in Boston found that half of the users of online psoriasis support groups believed that the quality of their lives had improved, and two in five reported improvement in the severity of their psoriasis.
Online support groups, for example, allow people to gather information and communicate with others who have a similar problem while retaining their anonymity. You don't have to participate. People don't even have to know you're there.
5 steps to staying positive and productive
1. Keep Dreaming Big. As soon as you commit to a big dream, visualize it daily, and really go after it, your subconscious creative mind will come up with big ideas to make it happen. It will also help you to problem solve your way through challenges and create positive outcomes beyond your temporary struggles.
2. Believe in Yourself. If you are going to be successful in maintaining your emotional health and creating the life of your dreams, you have to believe that you are capable of making it happen.
3. Stop Complaining. Look at who you are blaming and what you are complaining about. I'm fat. I'm tired. I can't get out of debt. More than likely, you can do something about them. Decide what you want, and create a plan to get it.
4. Turn Paranoia on It's Head: Imagine how much easier it would be to succeed in life if you were constantly expecting the world to support you and bring you opportunity. Successful people do just that.
5. Use Affirmations to Build Self-Confidence: One of the most powerful tools for building worthiness and self-confidence is the repetition of positive statements until they become a natural part of the way you think. Create a list of 10 to 20 statements that affirm your belief in your worthiness and your ability to create the life of your dreams. Here are some examples of affirmations that have worked for others in the past:
* I am worthy of love, joy and success.
* I am smart.
* I am loveable and capable.
* I can create anything I want.
* I am able to solve any problem that comes my way.
* I can handle anything that life hands me.
* I have all the energy I need to do everything I want to do.
* I am attracting all the right people into my life.
2. Believe in Yourself. If you are going to be successful in maintaining your emotional health and creating the life of your dreams, you have to believe that you are capable of making it happen.
3. Stop Complaining. Look at who you are blaming and what you are complaining about. I'm fat. I'm tired. I can't get out of debt. More than likely, you can do something about them. Decide what you want, and create a plan to get it.
4. Turn Paranoia on It's Head: Imagine how much easier it would be to succeed in life if you were constantly expecting the world to support you and bring you opportunity. Successful people do just that.
5. Use Affirmations to Build Self-Confidence: One of the most powerful tools for building worthiness and self-confidence is the repetition of positive statements until they become a natural part of the way you think. Create a list of 10 to 20 statements that affirm your belief in your worthiness and your ability to create the life of your dreams. Here are some examples of affirmations that have worked for others in the past:
* I am worthy of love, joy and success.
* I am smart.
* I am loveable and capable.
* I can create anything I want.
* I am able to solve any problem that comes my way.
* I can handle anything that life hands me.
* I have all the energy I need to do everything I want to do.
* I am attracting all the right people into my life.
Tuesday, August 18, 2009
Go ahead and enjoy yourself
Many of the things we have thought of in the past as being bad or unhealthy, when used in moderation, are actually good for us. The message coming out of the data is that we might all need to lighten up, loosen up and enjoy ourselves a little more in order to live a long and healthy life.
ALCOHOL: As it turns out, moderate intake of alcohol can provide significant health benefits. Drinking increases "good" HD cholesterol, reduces factors in blood that make it more likely to clot, and may directly affect blood vessels, keeping their linings smooth and pliable and thus less vulnerable to atherosclerosis.
CHOCOLATE: A reliable number of studies have shown that chocolate improves blood flow through arteries that supply the heart and brain.
SEX: A satisfying sex life between mature, consenting adults is one of the keys to emotional happiness. What's more, the absence of human touch and intimacy is thought to be one of the primary contributors to poor emotional health and personal imbalance.
SLEEP: Often criticized and minimized by the greatest and most productive generation, it turns out that good sleep hygiene is essential to health and well-being.
SOCIAL LIFE: Studies show that people who spend time in social activities with others are happier and healthier.
COFFEE: It has been found that moderate coffee consumption is related to a lower risk of heart attack and a lowered chance of diabetes. More startling is the recent finding that it may even help prevent the occurrence of Parkinson's disease, dementia and Alzheimer's.
ALCOHOL: As it turns out, moderate intake of alcohol can provide significant health benefits. Drinking increases "good" HD cholesterol, reduces factors in blood that make it more likely to clot, and may directly affect blood vessels, keeping their linings smooth and pliable and thus less vulnerable to atherosclerosis.
CHOCOLATE: A reliable number of studies have shown that chocolate improves blood flow through arteries that supply the heart and brain.
SEX: A satisfying sex life between mature, consenting adults is one of the keys to emotional happiness. What's more, the absence of human touch and intimacy is thought to be one of the primary contributors to poor emotional health and personal imbalance.
SLEEP: Often criticized and minimized by the greatest and most productive generation, it turns out that good sleep hygiene is essential to health and well-being.
SOCIAL LIFE: Studies show that people who spend time in social activities with others are happier and healthier.
COFFEE: It has been found that moderate coffee consumption is related to a lower risk of heart attack and a lowered chance of diabetes. More startling is the recent finding that it may even help prevent the occurrence of Parkinson's disease, dementia and Alzheimer's.
4 healthy habits that cut disease risk
If you follow all four of these healthy habits together, you could decrease your chances of developing some of the most common and deadly chronic diseases by nearly 80%?
The study showed that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.
The study showed that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.
- Never smoked
- Exercised at least 3.5 hours per week
- Maintained a body mass index (BMI) under 30
- Followed a diet high in fruits, vegetables, and whole-grain breads, and limited in meats
Think positive, ladies. Your health depends on it
Many studies suggest that people who possess a sunny outlook on life tend to have better health and live longer. Here's more evidence for the theory. A study by cardiac researchers showed that optimistic women had a lower risk of developing heart disease or dying of any cause compared to pessimistic women.
The study, published today in Circulation: Journal of the American Heart Assn., studied 97,253 postmenopausal women ages 50 to 79 from the U.S. Women's Health Initiative study. The women did not have cancer or heart disease at the start of the study. They completed questionnaires designed to assess their emotional outlook. After eight years of follow-up, the optimistic women had a 9% lower risk of developing heart disease and a 14% lower risk of dying from any cause compared to the pessimistic women. Women who had a high degree of cynical hostility were 16% more likely to die during the eight years of follow-up compared to women with a low degree of cynical hostility.
The study, published today in Circulation: Journal of the American Heart Assn., studied 97,253 postmenopausal women ages 50 to 79 from the U.S. Women's Health Initiative study. The women did not have cancer or heart disease at the start of the study. They completed questionnaires designed to assess their emotional outlook. After eight years of follow-up, the optimistic women had a 9% lower risk of developing heart disease and a 14% lower risk of dying from any cause compared to the pessimistic women. Women who had a high degree of cynical hostility were 16% more likely to die during the eight years of follow-up compared to women with a low degree of cynical hostility.
Take positive action to beat stress
•Decide if a problem exists before you rev up your angst. Often, we react to perceived adversities that may not be even exist.
•Learn how to relax. Go for a movie or visit a friend. Or simply take a walk in the neighborhood. If you are a perennial worrywart, some lifestyle modification is in order. You can start with meditation; take a deep breath, sit in a quiet place, close your eyes and meditate for five minutes. It helps relieve stress and enhance your inner peace and calm, giving you strength to face the day's problems. Practice yoga, a discipline widely approved as a great stress-buster and goes with meditation.
•Taking a vacation helps; you will come back refueled with more energy.
•Pay attention to your diet and nutrition; a well-balanced diet will go a long way in preventing many diseases. Keep yourself in shape even during long travels, with a proper exercise routine. Get rid of all bad habits.
• Stay interested in others and be part of a support group in your community. Volunteering for a good cause connects you with people and can uplift your spirits. It is good to have a close friend or confidante to give you a little counseling during periods of stress. Or you can get professional help.
•Learn how to relax. Go for a movie or visit a friend. Or simply take a walk in the neighborhood. If you are a perennial worrywart, some lifestyle modification is in order. You can start with meditation; take a deep breath, sit in a quiet place, close your eyes and meditate for five minutes. It helps relieve stress and enhance your inner peace and calm, giving you strength to face the day's problems. Practice yoga, a discipline widely approved as a great stress-buster and goes with meditation.
•Taking a vacation helps; you will come back refueled with more energy.
•Pay attention to your diet and nutrition; a well-balanced diet will go a long way in preventing many diseases. Keep yourself in shape even during long travels, with a proper exercise routine. Get rid of all bad habits.
• Stay interested in others and be part of a support group in your community. Volunteering for a good cause connects you with people and can uplift your spirits. It is good to have a close friend or confidante to give you a little counseling during periods of stress. Or you can get professional help.
Vitamin D deficiency may raise caesarean risk
Women with insufficient vitamin D intake during pregnancy may be at increased risk for birth by caesarean section, study findings suggest.
Of 253 women who gave birth in a Boston, Massachusetts hospital, those deficient in vitamin D were nearly 4-times more likely to deliver by caesarean section than women with higher levels of vitamin D.
Of 253 women who gave birth in a Boston, Massachusetts hospital, those deficient in vitamin D were nearly 4-times more likely to deliver by caesarean section than women with higher levels of vitamin D.
Workplace yoga and meditation can lower feelings of stress
Twenty minutes per day of guided workplace meditation and yoga combined with six weekly group sessions can lower feelings of stress by more than 10 percent and improve sleep quality in sedentary office employees, a pilot study suggests.
Participants attended one-hour weekly group meetings during lunch and practiced 20 minutes of meditation and yoga per day at their desks. After six weeks, program participants reported that they were more aware of external stressors, they felt less stressed by life events, and they fell asleep more easily than did a control group that did not experience the intervention.
Participants attended one-hour weekly group meetings during lunch and practiced 20 minutes of meditation and yoga per day at their desks. After six weeks, program participants reported that they were more aware of external stressors, they felt less stressed by life events, and they fell asleep more easily than did a control group that did not experience the intervention.
Yoga can improve health in more ways than one
For many people, yoga provides a chance to escape the day's worries and stresses; one hour of peace in an otherwise hectic day.
Yoga can bend to fit anyone, says the yoga instructor.
Some classes only focus on breathing and relaxation.
Yoga can be many different things for different people: exercise, stress relief, therapy or a meditative, spiritual experience.
And for every reason to try yoga, there is a list of possible health benefits.
In medical studies, yoga has been found to reduce chronic back pain and improve some mental health problems, as well as relieve stress, lower blood pressure and improve cardiovascular endurance.
Beyond that, yoga can find its way into the metaphysical.
Yoga can bend to fit anyone, says the yoga instructor.
Some classes only focus on breathing and relaxation.
Yoga can be many different things for different people: exercise, stress relief, therapy or a meditative, spiritual experience.
And for every reason to try yoga, there is a list of possible health benefits.
In medical studies, yoga has been found to reduce chronic back pain and improve some mental health problems, as well as relieve stress, lower blood pressure and improve cardiovascular endurance.
Beyond that, yoga can find its way into the metaphysical.
5 ways to reduce the risk of prostate cancer
1. Get Tested. All men age 40 and older should be tested annually for prostate cancer, Sawczuk said.
There are two types of prostate cancer screening: the prostate-specific antigen (PSA) test and the digital rectal exam.
2. Get Plenty of Vitamin D. Spending time in the sun and taking a daily supplement will help men increase their levels of vitamin D and possibly reduce their risks of prostate cancer.
3. Quit Smoking. In addition to harming the lungs and the heart, smoking may also be responsible for the spread of prostate cancer.
4. Reduce body fat. Being overweight and maintaining a diet that is high in saturated fat, as well as processed and red meats, are risk factors for prostate cancer.
5. Eat a Variety of Healthy Foods. There has also been promising research that shows pomegranate, soy and foods high in lycopene, such as tomato sauce, reduce the risk of prostate cancer. Maintaining a healthy diet is one of the best ways men can reduce their risk of cancer.
There are two types of prostate cancer screening: the prostate-specific antigen (PSA) test and the digital rectal exam.
2. Get Plenty of Vitamin D. Spending time in the sun and taking a daily supplement will help men increase their levels of vitamin D and possibly reduce their risks of prostate cancer.
3. Quit Smoking. In addition to harming the lungs and the heart, smoking may also be responsible for the spread of prostate cancer.
4. Reduce body fat. Being overweight and maintaining a diet that is high in saturated fat, as well as processed and red meats, are risk factors for prostate cancer.
5. Eat a Variety of Healthy Foods. There has also been promising research that shows pomegranate, soy and foods high in lycopene, such as tomato sauce, reduce the risk of prostate cancer. Maintaining a healthy diet is one of the best ways men can reduce their risk of cancer.
Spice up your lovemaking with the sex pyramid
Engaging in different shagging styles not only prevents boredom in the bedroom, but “it also fulfills your many physical and emotional needs, allows you to express different aspects of your personality and enables you to grow sexually as a couple,” explains Ian Kerner, Ph.D., a sex and relationship therapist in New York City. No one is saying you have to install a trapeze in your bedroom or invite the neighbors to join in. But just as following the food pyramid’s guidelines will improve your overall diet, integrating different types of sex into your regular routine can recharge your romance.
Building your own sex pyramid is easy: It’s all about finding the right balance for you. The foundation should be whichever style nourishes you on the deepest level, your second favorite kind will fill the spot immediately above, and so on. Use the following recommendations to guide you, and be sure to take your personal preferences and lifestyle into account.
Intimate
What it is: A leisurely exploration of each other’s body that allows you to reestablish your bond; it may or may not include intercourse.
Adventurous
What it is: Anything that’s out of the realm of your routine, whether it’s a new position, sex in the shower or dressing up in a costume.
Electric
What it is: Fast, furious and strikingly short on foreplay: Let’s do this right here and right now! (Otherwise known as a quickie.)
Apologetic
What it is: You just had a major blowout. Now that it’s over, all you want to do is take each other’s clothes off so you can kiss and make up.
Take-charge
What it is: You know exactly what you want, and you’re not going to stop until you get it. (Whips or cuffs are not necessarily required.)
Solo
What it is: No partner, no pressure, only your vivid imagination and perhaps a battery-operated device.
Building your own sex pyramid is easy: It’s all about finding the right balance for you. The foundation should be whichever style nourishes you on the deepest level, your second favorite kind will fill the spot immediately above, and so on. Use the following recommendations to guide you, and be sure to take your personal preferences and lifestyle into account.
Intimate
What it is: A leisurely exploration of each other’s body that allows you to reestablish your bond; it may or may not include intercourse.
Adventurous
What it is: Anything that’s out of the realm of your routine, whether it’s a new position, sex in the shower or dressing up in a costume.
Electric
What it is: Fast, furious and strikingly short on foreplay: Let’s do this right here and right now! (Otherwise known as a quickie.)
Apologetic
What it is: You just had a major blowout. Now that it’s over, all you want to do is take each other’s clothes off so you can kiss and make up.
Take-charge
What it is: You know exactly what you want, and you’re not going to stop until you get it. (Whips or cuffs are not necessarily required.)
Solo
What it is: No partner, no pressure, only your vivid imagination and perhaps a battery-operated device.
Core values
1. Sit on the floor with your knees bent and feet flat on the floor in front of you. Hold the back of your upper thighs and lift your chest up to straighten your spine. Rock onto your sitting bones and lift your feet off the ground. Firm your abdominal muscles, pulling your navel in toward your spine. Pause for two breaths.2. Contract your abdominal muscles and raise your hips off the floor. Pause for two seconds. Keeping your hips up, raise your chest, shoulders and head off the floor as high as possible. Pause and hold this peak contraction for three to six seconds. Lower your hips and chest and repeat six to eight times. Be sure to let your head rest in your hands and to keep your elbows pointed to the sides.
Meditate your pain away
Zen meditation – a centuries-old practice that helps people gain mental, physical and emotional balance – can keep pain at bay, according to Universite de Montreal researchers.
"Slower breathing certainly coincided with reduced pain and may influence pain by keeping the body in a relaxed state. While previous studies have found that the emotional aspects of pain are influenced by meditation, we found that the sensation itself, as well as the emotional response, is different in meditators,” Grant said.
The ultimate result was that Zen meditators experienced an 18 per cent reduction in pain intensity.
"Slower breathing certainly coincided with reduced pain and may influence pain by keeping the body in a relaxed state. While previous studies have found that the emotional aspects of pain are influenced by meditation, we found that the sensation itself, as well as the emotional response, is different in meditators,” Grant said.
The ultimate result was that Zen meditators experienced an 18 per cent reduction in pain intensity.
Tuesday, August 11, 2009
Shoes for aqua exercise
With a little resistance
AQx Aquatic Training Shoe: Innovative water shoe with a breakthrough technology: built-in resistance scoops.
Likes: Provides a significantly tougher workout and greater calorie burn than the other tested shoes; particularly works the hamstrings and glutes. The all-neoprene lining makes it the most comfortable of all the shoes tested. The quick-cinch lacing system works fast and won't come undone. Includes mesh bag and DVD.
Dislikes: Doesn't dry quickly, because of all-neoprene lining.
Price: $79.95. (800) 203-1276; www.aqxsports.com.
Sock-like feel
SPEEDO Hydro XP: All-around water aerobics and running shoe.
Likes: Has a more flexible, comfortable, sock-like feel than every shoe here except the AQx. Quick-cinch lacing system. Partial-mesh upper allows the shoe to drain and dry quickly.
Dislikes: No resistance mechanism.
Price: $49.99. (888) 4-SPEEDO; www.speedousa.com.
Light in weight and price
Sprint Aquatics Aqua Shoes: Water aerobics shoes.
Likes: Ultra-lightweight. Fine for all water activities. The price.
Dislikes: Regular laces can come undone in the water (a new model with a Velcro closure is coming in September). The thick, stiffer white-foam sole is less tactile than the others.
Price: $40.45. (800) 235-2156; www.sprintaquatics.com.
Versatile and tough
MERRELL WaterPro Current: All-around water shoe with all-mesh upper.
Likes: Good for water running. Has a flexible ground feel; mesh dries very fast. Tough and multifaceted; actually designed for non-chlorinated water sports such as rafting, kayaking and sailing.
Dislikes: Comfy, but not sock-like, as are AQx and Speedo. No resistance technology.
Price: $75. (800) 789-8586; www.merrell.com.
AQx Aquatic Training Shoe: Innovative water shoe with a breakthrough technology: built-in resistance scoops.
Likes: Provides a significantly tougher workout and greater calorie burn than the other tested shoes; particularly works the hamstrings and glutes. The all-neoprene lining makes it the most comfortable of all the shoes tested. The quick-cinch lacing system works fast and won't come undone. Includes mesh bag and DVD.
Dislikes: Doesn't dry quickly, because of all-neoprene lining.
Price: $79.95. (800) 203-1276; www.aqxsports.com.
Sock-like feel
SPEEDO Hydro XP: All-around water aerobics and running shoe.
Likes: Has a more flexible, comfortable, sock-like feel than every shoe here except the AQx. Quick-cinch lacing system. Partial-mesh upper allows the shoe to drain and dry quickly.
Dislikes: No resistance mechanism.
Price: $49.99. (888) 4-SPEEDO; www.speedousa.com.
Light in weight and price
Sprint Aquatics Aqua Shoes: Water aerobics shoes.
Likes: Ultra-lightweight. Fine for all water activities. The price.
Dislikes: Regular laces can come undone in the water (a new model with a Velcro closure is coming in September). The thick, stiffer white-foam sole is less tactile than the others.
Price: $40.45. (800) 235-2156; www.sprintaquatics.com.
Versatile and tough
MERRELL WaterPro Current: All-around water shoe with all-mesh upper.
Likes: Good for water running. Has a flexible ground feel; mesh dries very fast. Tough and multifaceted; actually designed for non-chlorinated water sports such as rafting, kayaking and sailing.
Dislikes: Comfy, but not sock-like, as are AQx and Speedo. No resistance technology.
Price: $75. (800) 789-8586; www.merrell.com.
One week to a slimmer you: Focus on the little things
- Keep a visual food diary by using your camera phone to snap photos of each meal
- Burn more calories by turning your usual strength-training routine into a circuit
- Conquer stress-induced cravings with yogic breathing
Vitamin D, green tea and cocoa help prevent alzheimer's disease
A nutrient found in grapes, green tea and cocoa could have a significant impact on the brain cell damage that leads to Alzheimer's disease, according to the results of a new study carried out by scientists at Kings College, London (UK).
Alzheimer's disease is believed to be caused by a build up of sticky proteins in the brain called 'amyloid plaques'. Results revealed that epicatechin may prevent their formation.
Through a series of experiments, the researchers were able to determine that curcumin and vitamin D could 'double team' Alzheimer's plaques through a joint mechanism of action. Curcumin was shown to help white blood cells latch onto plaque proteins, while vitamin D could bring up the rear and increase the speed at which the cells were able to gobble it up.
Alzheimer's disease is believed to be caused by a build up of sticky proteins in the brain called 'amyloid plaques'. Results revealed that epicatechin may prevent their formation.
Through a series of experiments, the researchers were able to determine that curcumin and vitamin D could 'double team' Alzheimer's plaques through a joint mechanism of action. Curcumin was shown to help white blood cells latch onto plaque proteins, while vitamin D could bring up the rear and increase the speed at which the cells were able to gobble it up.
Walking fun, free way to get exercise
1. Walking is free and we can all use a break nowadays.
2. You can walk just about anywhere: the beach, the mall, your neighborhood.
3. Walking gets you from one place to another. Talk about "green" transportation.
4. You can take other people with you when you go out or, you can go walking alone. However the mood strikes you, walking is totally adaptable.
5. Walking allows you to take in your surroundings and catch some great scenery. For example, palm tree-lined McGregor Avenue is a beautiful place to walk.
6. You can start your walking exercise at any pace. There is no preset requirement, just one foot in front of the other.
7. You can go walking any distance you choose, again no preset requirements.
8. Walking gives you space to think, and it's a great way to clear your head.
9. It can also have a positive effect on your mental well-being.
10. Walking can be done at any time. Regardless of your schedule, walking is not dependent on facility hours or that sort of thing. It can be done early in the morning, late evening or anytime in between.
11. Walking is a social activity and can be a great way to meet people or catch up with friends.
12. You can go on organized walking trips nearly anywhere in the world. What better way to see a destination?
13. Walking is great exercise to get to know your own neighborhood - and the neighbors.
14. Regular walking decreases your risk of coronary heart disease and stroke.
15. Regular walking programs also promote a decrease in blood pressure and an increase in HDLs or high density lipoproteins - the good cholesterol that improves your blood lipid profile.
16. Walking can reduce body fat.
17. Walking helps to increase bone density, which in turn helps prevent osteoporosis. It also promotes greater flexibility and improved coordination, reducing the risk of falls.
18. Walking helps reduce your risk of colon cancer and various other diseases.
19. It helps protect against the onset of non-insulin dependent, Type-II diabetes.
20. Following a regular walking program helps maintain a proper body weight.
2. You can walk just about anywhere: the beach, the mall, your neighborhood.
3. Walking gets you from one place to another. Talk about "green" transportation.
4. You can take other people with you when you go out or, you can go walking alone. However the mood strikes you, walking is totally adaptable.
5. Walking allows you to take in your surroundings and catch some great scenery. For example, palm tree-lined McGregor Avenue is a beautiful place to walk.
6. You can start your walking exercise at any pace. There is no preset requirement, just one foot in front of the other.
7. You can go walking any distance you choose, again no preset requirements.
8. Walking gives you space to think, and it's a great way to clear your head.
9. It can also have a positive effect on your mental well-being.
10. Walking can be done at any time. Regardless of your schedule, walking is not dependent on facility hours or that sort of thing. It can be done early in the morning, late evening or anytime in between.
11. Walking is a social activity and can be a great way to meet people or catch up with friends.
12. You can go on organized walking trips nearly anywhere in the world. What better way to see a destination?
13. Walking is great exercise to get to know your own neighborhood - and the neighbors.
14. Regular walking decreases your risk of coronary heart disease and stroke.
15. Regular walking programs also promote a decrease in blood pressure and an increase in HDLs or high density lipoproteins - the good cholesterol that improves your blood lipid profile.
16. Walking can reduce body fat.
17. Walking helps to increase bone density, which in turn helps prevent osteoporosis. It also promotes greater flexibility and improved coordination, reducing the risk of falls.
18. Walking helps reduce your risk of colon cancer and various other diseases.
19. It helps protect against the onset of non-insulin dependent, Type-II diabetes.
20. Following a regular walking program helps maintain a proper body weight.
Use a fitness log to keep track of your goals
Keeping a workout journal is an easy way to track exercise progress. Maybe that's why many personal trainers suggest (or insist) their clients keep one. After all, it is difficult to recall exactly how many minutes at what intensity you did on the elliptical trainer last time. Without those details, workouts blend into one another with no real progress measured.
The more detailed it is, the more you know about yourself. If you put down your sets and reps and amount of weight you're lifting, you're going to see if you're increasing or getting stale. Some people even like to put down the time of day when they train. If you train first thing in the morning, you'll know that you were fresher and stronger than if you trained later and weren't able to lift as much weight.
A log should include body fat, weight, how far you run — all the little details. Even though those calorie counters on cardio machines are inaccurate, put the number down anyway. You'll still be able to see that you're burning more calories as you get in better shape.
From a food standpoint, I almost make it a must for clients to keep a food log if they have any specific goals at all. People deny what they really eat. But if you keep a food log, and you know you have to write down the 15 M&Ms you just ate, you're a lot less likely to pull those 15 M&Ms out of the bowl.
The more detailed it is, the more you know about yourself. If you put down your sets and reps and amount of weight you're lifting, you're going to see if you're increasing or getting stale. Some people even like to put down the time of day when they train. If you train first thing in the morning, you'll know that you were fresher and stronger than if you trained later and weren't able to lift as much weight.
A log should include body fat, weight, how far you run — all the little details. Even though those calorie counters on cardio machines are inaccurate, put the number down anyway. You'll still be able to see that you're burning more calories as you get in better shape.
From a food standpoint, I almost make it a must for clients to keep a food log if they have any specific goals at all. People deny what they really eat. But if you keep a food log, and you know you have to write down the 15 M&Ms you just ate, you're a lot less likely to pull those 15 M&Ms out of the bowl.
Top 15 organic foods to buy and eat
Here's are lists of the "dirtiest" and "cleanest" fruits and veggies out there, according to the Environmental Working Group:
Highest pesticide levels:
1. Peach
2. Apple
3. Sweet bell pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes--imported
11. Carrot
12. Pear
13. Collard Greens
14. Spinach
15. Potato
Lowest pesticide levels:
47. Onion
46. Avocado
45. Sweet corn--frozen
44. Pineapple
43. Mango
42. Asparagus
41. Sweet peas--frozen
40. Kiwi
39. Cabbage
38. Eggplant
37. Papaya
36. Watermelon
35. Broccoli
34. Tomato
33. Sweet potato
Highest pesticide levels:
1. Peach
2. Apple
3. Sweet bell pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes--imported
11. Carrot
12. Pear
13. Collard Greens
14. Spinach
15. Potato
Lowest pesticide levels:
47. Onion
46. Avocado
45. Sweet corn--frozen
44. Pineapple
43. Mango
42. Asparagus
41. Sweet peas--frozen
40. Kiwi
39. Cabbage
38. Eggplant
37. Papaya
36. Watermelon
35. Broccoli
34. Tomato
33. Sweet potato
The fun new belly blaster
Basic pump (for abs)Stand with one leg forward and the hoop around your waist, holding it against the small of your back. Bend knees slightly, then spin the hoop by giving it
a big push around in one direction. (Be sure the hoop is level.)
Booty bump (for thighs and butt)
With feet together, hold hoop against small of back. Bend knees and lean forward at waist. With arms raised and back arched, spin hoop; as it rolls over lower back, push up onto toes, popping hoop up with push from lower back. Bounce heels up and down to keep the hoop moving.
Booty blitz (for butt)
Stand with one leg forward and the hoop around your waist, holding it against the small of your back. Bend your knees slightly, then spin the hoop by giving it a big push around in one direction (be sure hoop is level), shifting weight between your feet and moving your hips forward and backward to keep the hoop moving.
Vertical Whisper (for thighs)
Pass the hoop from hand to hand around your body. Pull belly button in toward spine; lift leg on the opposite side from hoop. Extend leg straight out, passing hoop underneath from hand to hand. Alternate legs; repeat.
Thursday, August 6, 2009
Study: Organics no healthier than other foods
The review of 162 studies, commissioned by Britain's Food Standards Agency , found no differences in most nutrients — including in vitamin C, calcium and iron — from both kinds of crops. The same was true for meat, dairy and eggs.
Some differences were found — nitrogen and phosphorus levels — but the report said they most probably resulted from fertilizers and ripeness at harvest, with no likely benefits.
One big "however": The study, conducted by the London School of Hygiene and Tropical Medicine, did not examine pesticide residue, use of antibiotics or the environmental issues of food grown naturally. That comparison falls to scientists trained in other disciplines.
Organic producers say the study misses the big point about why consumers are increasingly turning to foods grown without chemicals or drugs.
"We don't dispute what they found. We don't make health claims based on the nutrition of organic food. But we are saying they contain less of the things that might hurt, like chemicals," Laura Telford, national director of Canadian Organic Growers.
Some differences were found — nitrogen and phosphorus levels — but the report said they most probably resulted from fertilizers and ripeness at harvest, with no likely benefits.
One big "however": The study, conducted by the London School of Hygiene and Tropical Medicine, did not examine pesticide residue, use of antibiotics or the environmental issues of food grown naturally. That comparison falls to scientists trained in other disciplines.
Organic producers say the study misses the big point about why consumers are increasingly turning to foods grown without chemicals or drugs.
"We don't dispute what they found. We don't make health claims based on the nutrition of organic food. But we are saying they contain less of the things that might hurt, like chemicals," Laura Telford, national director of Canadian Organic Growers.
Balance-training exercises are easy to do
-- Stand on one foot. You can do this anywhere, anytime. Do it while brushing your teeth. Or waiting around somewhere. The National Institute on Aging recommends that older people hold the pose for up to 10 seconds, and repeat it 10 or 15 times before switching to the other foot and doing the same.
-- Heel-toe walk: Take 20 steps while focusing on a spot ahead of you.
-- Stand, sit or kneel on a half-ball, a piece of exercise equipment with a hard, flat bottom and an air-filled, rounded platform.
-- Heel-toe walk: Take 20 steps while focusing on a spot ahead of you.
-- Stand, sit or kneel on a half-ball, a piece of exercise equipment with a hard, flat bottom and an air-filled, rounded platform.
Pyramid meditation
“By meditating under a pyramid, our whole being is revitalised; the mental, intellectual capacities are increased, and the energy centres gets activated easily,” says Pinky.
6 ways to be happier at work
1. Practice looking for the good. People who keep a daily "gratitude list" become happier and more successful over time.
2. Have some fun. Research shows that bursts of lightheartedness, whether from a smile shared with a colleague or a funny clip on YouTube, actually cause people to think more clearly and creatively.
3. Brighten your office space. Everything around you affects your frame of mind. Surround your desk with pictures and objects that lead you toward positive thoughts.
4. Keep a journal. If you find yourself worrying about bad news, a scary rumor, or a stressful deadline, take three minutes to write down how you're feeling. The simple act of putting emotions into words immediately decreases their magnitude.
5. Invest in people. Smart people do stupid things during times of stress, like shutting down their social networks to focus on work. The greatest predictor of success during stress and challenge is the quality and quantity of your relationships.
2. Have some fun. Research shows that bursts of lightheartedness, whether from a smile shared with a colleague or a funny clip on YouTube, actually cause people to think more clearly and creatively.
3. Brighten your office space. Everything around you affects your frame of mind. Surround your desk with pictures and objects that lead you toward positive thoughts.
4. Keep a journal. If you find yourself worrying about bad news, a scary rumor, or a stressful deadline, take three minutes to write down how you're feeling. The simple act of putting emotions into words immediately decreases their magnitude.
5. Invest in people. Smart people do stupid things during times of stress, like shutting down their social networks to focus on work. The greatest predictor of success during stress and challenge is the quality and quantity of your relationships.
5 clever ways to boost your family’s nutrition
1. Make the switch to sweets — potatoes, that is!
Use sweet potatoes in place of standard white potatoes for baked potatoes, oven fries, mashed potatoes, and in soups and stews. While both types are nutritious options that are high in potassium, folate and vitamin C, sweet potatoes offer the added bonus of a gigantic dose of beta-carotene — a potent antioxidant and nutrient critical for healthy vision and skin.
2. Bake better with whole-grain flour
When making cookies, muffins or other treats, replace half of the all-purpose in your recipe with whole-wheat or oat flour. You can safely make this swap without making any other adjustments to the recipe and you’ll benefit from the extra fiber, vitamins and minerals found in whole grains.
3. Go dark when you go green
Instead of defaulting to iceberg lettuce — the most common choice for salads and sandwiches — turn over a new leaf and choose darker lettuces like romaine, arugula, escarole, bibb or baby spinach instead. In general, the darker the green, the richer its nutrient profile. A lettuce’s vibrant green color is a good indicator it contains more potassium, beta carotene, folate, fiber and vitamin K than classic iceberg.
4. Capitalize on condiments!
Choose condiments that add a hit of nutrition, as well as flavor, to sandwiches, wraps, burgers, tacos and baked potatoes. Use hummus in place of mayo as a sandwich spread to add protein and fiber. Or, add a smear of guacamole; the avocado it contains is one of the richest sources of heart-healthy monounsaturated fats. Replace ketchup — which contains mostly sugar and very little in the way of vegetables — with a spoonful of low-sodium salsa or fruit chutney to slightly boost your produce intake.
5. Snack smarter … with popcorn!
Make air-popped popcorn your snack food of choice. As a whole-grain snack, it has far more fiber and other nutrients than potato chips, cheese twists or pretzels made with refined white flour. Plus, it’s incredibly voluminous, so it fills you up for a relatively low caloric cost — only about 30 calories per cup for air-popped or “light” microwavable varieties. Of course, dousing popcorn with melted butter easily negates any health advantage by jacking up the calories and saturated fat big time.
Use sweet potatoes in place of standard white potatoes for baked potatoes, oven fries, mashed potatoes, and in soups and stews. While both types are nutritious options that are high in potassium, folate and vitamin C, sweet potatoes offer the added bonus of a gigantic dose of beta-carotene — a potent antioxidant and nutrient critical for healthy vision and skin.
2. Bake better with whole-grain flour
When making cookies, muffins or other treats, replace half of the all-purpose in your recipe with whole-wheat or oat flour. You can safely make this swap without making any other adjustments to the recipe and you’ll benefit from the extra fiber, vitamins and minerals found in whole grains.
3. Go dark when you go green
Instead of defaulting to iceberg lettuce — the most common choice for salads and sandwiches — turn over a new leaf and choose darker lettuces like romaine, arugula, escarole, bibb or baby spinach instead. In general, the darker the green, the richer its nutrient profile. A lettuce’s vibrant green color is a good indicator it contains more potassium, beta carotene, folate, fiber and vitamin K than classic iceberg.
4. Capitalize on condiments!
Choose condiments that add a hit of nutrition, as well as flavor, to sandwiches, wraps, burgers, tacos and baked potatoes. Use hummus in place of mayo as a sandwich spread to add protein and fiber. Or, add a smear of guacamole; the avocado it contains is one of the richest sources of heart-healthy monounsaturated fats. Replace ketchup — which contains mostly sugar and very little in the way of vegetables — with a spoonful of low-sodium salsa or fruit chutney to slightly boost your produce intake.
5. Snack smarter … with popcorn!
Make air-popped popcorn your snack food of choice. As a whole-grain snack, it has far more fiber and other nutrients than potato chips, cheese twists or pretzels made with refined white flour. Plus, it’s incredibly voluminous, so it fills you up for a relatively low caloric cost — only about 30 calories per cup for air-popped or “light” microwavable varieties. Of course, dousing popcorn with melted butter easily negates any health advantage by jacking up the calories and saturated fat big time.
Powerful pecs: Strong chest muscles look good and feel good
SINGLE ARM DUMBBELL BENCH PRESS
Works on: Chest and triceps strength, shoulder stability and coordination.
Setup: With dumbbells in each hand, lie back on the incline bench. Press the weights up toward the ceiling and hold them directly above your head.
Steps: Using a five count, slowly lower one dumbbell toward the body until the elbow bends to 90 degrees. Return the arm to an extended position. Alternate arms and repeat.
Repetitions: Perform three sets of 10 repetitions on each arm.
UPRIGHT PUSH-UP WITH RESISTANCE
Works on: Pectoralis, triceps and core stability strength.
Setup: Tie a knot in each end of the rope. Grab an end of the rope in each hand and stand facing away from its point of attachment. Straighten the arms and bring them to chest height. Walk forward until the rope is taut. Lean into the rope and take a small step back. Square the feet to the shoulders and tighten the abdominals to hold the torso straight and rigid throughout the movement. The body should be in a “plank” position.
Steps: Slowly perform a push-up with an emphasis on keeping the arms and torso stable.
Repetitions: Three sets of 10.
PUSH-UP WITH ADDED RESISTANCE
Works on: Pectoral and triceps strength.
Setup: Kneel on a mat and place the tubing around the back at shoulder-blade level. Hold one end of the tubing in each hand. Assume a hand-and-knees position. Place the hands slightly wider than, and just below shoulder height. Keep the elbows close to the body (upper arms should be no more than 45 degrees from the torso). Perform a slow and controlled push-up, keeping the torso and legs rigid.
Steps: Perform a push-up with slow and controlled movements.
Repetitions: Three sets of 10.
CHEST STRETCH
Works on: Stretching the chest (pectoral) muscles and increasing abdominal control of the low back.
Setup: Stand, one foot in front of the other, facing a corner. Your front foot should be about 6 inches from the corner. Place both palms and forearms flat on the walls, with the elbows slightly below shoulder height. The hands should be directly above the elbows and elbows held at a 90-degree angle.
Steps: Tighten the abdominal muscles to flatten the arch of the low back and hold this controlled position throughout the stretch. Transfer weight from the back leg to the front, and allow the front knee to bend slightly. Continue to move forward in this way until you feel a stretch across the chest and both shoulders. Keep the head centered over the spine and look forward on a level plane.
Repetitions: Hold the stretch 30 to 60 seconds. Repeat five times.
Works on: Chest and triceps strength, shoulder stability and coordination.
Setup: With dumbbells in each hand, lie back on the incline bench. Press the weights up toward the ceiling and hold them directly above your head.
Steps: Using a five count, slowly lower one dumbbell toward the body until the elbow bends to 90 degrees. Return the arm to an extended position. Alternate arms and repeat.
Repetitions: Perform three sets of 10 repetitions on each arm.
UPRIGHT PUSH-UP WITH RESISTANCE
Works on: Pectoralis, triceps and core stability strength.
Setup: Tie a knot in each end of the rope. Grab an end of the rope in each hand and stand facing away from its point of attachment. Straighten the arms and bring them to chest height. Walk forward until the rope is taut. Lean into the rope and take a small step back. Square the feet to the shoulders and tighten the abdominals to hold the torso straight and rigid throughout the movement. The body should be in a “plank” position.
Steps: Slowly perform a push-up with an emphasis on keeping the arms and torso stable.
Repetitions: Three sets of 10.
PUSH-UP WITH ADDED RESISTANCE
Works on: Pectoral and triceps strength.
Setup: Kneel on a mat and place the tubing around the back at shoulder-blade level. Hold one end of the tubing in each hand. Assume a hand-and-knees position. Place the hands slightly wider than, and just below shoulder height. Keep the elbows close to the body (upper arms should be no more than 45 degrees from the torso). Perform a slow and controlled push-up, keeping the torso and legs rigid.
Steps: Perform a push-up with slow and controlled movements.
Repetitions: Three sets of 10.
CHEST STRETCH
Works on: Stretching the chest (pectoral) muscles and increasing abdominal control of the low back.
Setup: Stand, one foot in front of the other, facing a corner. Your front foot should be about 6 inches from the corner. Place both palms and forearms flat on the walls, with the elbows slightly below shoulder height. The hands should be directly above the elbows and elbows held at a 90-degree angle.
Steps: Tighten the abdominal muscles to flatten the arch of the low back and hold this controlled position throughout the stretch. Transfer weight from the back leg to the front, and allow the front knee to bend slightly. Continue to move forward in this way until you feel a stretch across the chest and both shoulders. Keep the head centered over the spine and look forward on a level plane.
Repetitions: Hold the stretch 30 to 60 seconds. Repeat five times.
Experts offer tips on exercise injuries
Pounding the pavement
What hurts? The sole of your foot and heel are tight and tender.
Here's why: With overuse, the connective tissue that runs the length of your sole can become inflamed or suffer microscopic tears.
Feel better: Sit in a chair and place a cold can of soda on its side on the floor in front of you. Put your foot on top of the can and, applying medium pressure, roll it back and forth.
Your new game plan: Buy shoes with arch support; women with high arches are especially prone to this injury. And cut down the mileage until your foot feels better.
Spinning your wheels
What hurts? You feel a grinding in your knees as you pedal; later, they swell.
Feel better: The key to knee health is strong quads. Strengthen these muscles by doing wall squats with your knees bent 60 degrees.
Your new game plan: Check your form. Your foot should pedal pointing forward.
What hurts? The sole of your foot and heel are tight and tender.
Here's why: With overuse, the connective tissue that runs the length of your sole can become inflamed or suffer microscopic tears.
Feel better: Sit in a chair and place a cold can of soda on its side on the floor in front of you. Put your foot on top of the can and, applying medium pressure, roll it back and forth.
Your new game plan: Buy shoes with arch support; women with high arches are especially prone to this injury. And cut down the mileage until your foot feels better.
Spinning your wheels
What hurts? You feel a grinding in your knees as you pedal; later, they swell.
Feel better: The key to knee health is strong quads. Strengthen these muscles by doing wall squats with your knees bent 60 degrees.
Your new game plan: Check your form. Your foot should pedal pointing forward.
The truth behind 10 common diet, exercise myths
Myth No. 1: Snacking after dinner causes weight gain.
Fact: What and how much you eat, and the amount of physical activity you do during an entire day, determines whether you gain, lose or maintain your weight. Common evening snacks such as ice cream, potato chips and dip and cookies add to your calorie intake for the day, and these calories are what results in weight gain.
Myth No. 2: Carbohydrates will cause weight gain.
Fact: Carbohydrate is the body's preferred source of energy. The problem comes when we consume too much and, most of us love carbs such as potatoes, bread and pasta. These foods are very easy to overeat, and the extra calories consumed as a result can lead to weight gain.
Myth No. 3: Our body weight determines how healthy we are.
Fact: Many factors determine how healthy we are, including diet and exercise. An overweight person who eats well and exercises consistently is healthier than a slender person who smokes, doesn't exercise and eats an unhealthy diet.
Myth No. 4: Eating sugar causes diabetes.
Fact: Diabetes is the result of not having enough insulin and not using that insulin effectively. The main risk factors for developing type 2 diabetes are eating high-calorie diets, being overweight and having an inactive lifestyle.
Myth No. 5: Eating eggs will raise your cholesterol.
Fact: Egg yolks have the most concentrated amount of cholesterol of any food, but studies have shown that it is not the cholesterol in our diet that has the biggest impact on our cholesterol numbers -- it's saturated fat and trans fat. We should focus on limiting these two types of fats in our diet. Eggs can be a good source of protein and other nutrients, but I recommend you limit your egg consumption to four whole eggs per week.
Myth No. 6: Drink eight, 8-ounce glasses of water per day.
Fact: While it's important to remain hydrated, everybody has different fluid needs based on the climate they live in, the amount of exercise they do and their diet. The best way to measure your hydration level is by the color of your urine. If your urine is pale yellow, you're doing a good job. If it's a darker yellow, drink more water.
Myth No. 7: My bread is brown; therefore, it is a good source of fiber.
Fact: A good source of fiber will have a dietary fiber value of at least 3 grams per serving. To see if it's whole grain, read the ingredients. The first word should be "whole," indicating it has not been refined.
Myth No. 8: Skipping meals can help me lose weight.
Fact: Most of us have attempted this method of weight loss, but your body compensates for the skipped meal by conserving the energy or calories that you consume the rest of the day. Skipping a meal causes our metabolism to slow down and burn fewer calories. It also increases hunger and leads to overeating at our next meal.
Myth No. 9: It's not worth exercising if you don't have an hour.
Fact: Any amount of exercise provides benefits. Studies show that 10-minute bouts of exercise added up through the day provide similar benefits as doing it all at once.
Myth No. 10: Morning is the best time to exercise.
Fact: It doesn't matter when you exercise. Just make a commitment to do it.
Fact: What and how much you eat, and the amount of physical activity you do during an entire day, determines whether you gain, lose or maintain your weight. Common evening snacks such as ice cream, potato chips and dip and cookies add to your calorie intake for the day, and these calories are what results in weight gain.
Myth No. 2: Carbohydrates will cause weight gain.
Fact: Carbohydrate is the body's preferred source of energy. The problem comes when we consume too much and, most of us love carbs such as potatoes, bread and pasta. These foods are very easy to overeat, and the extra calories consumed as a result can lead to weight gain.
Myth No. 3: Our body weight determines how healthy we are.
Fact: Many factors determine how healthy we are, including diet and exercise. An overweight person who eats well and exercises consistently is healthier than a slender person who smokes, doesn't exercise and eats an unhealthy diet.
Myth No. 4: Eating sugar causes diabetes.
Fact: Diabetes is the result of not having enough insulin and not using that insulin effectively. The main risk factors for developing type 2 diabetes are eating high-calorie diets, being overweight and having an inactive lifestyle.
Myth No. 5: Eating eggs will raise your cholesterol.
Fact: Egg yolks have the most concentrated amount of cholesterol of any food, but studies have shown that it is not the cholesterol in our diet that has the biggest impact on our cholesterol numbers -- it's saturated fat and trans fat. We should focus on limiting these two types of fats in our diet. Eggs can be a good source of protein and other nutrients, but I recommend you limit your egg consumption to four whole eggs per week.
Myth No. 6: Drink eight, 8-ounce glasses of water per day.
Fact: While it's important to remain hydrated, everybody has different fluid needs based on the climate they live in, the amount of exercise they do and their diet. The best way to measure your hydration level is by the color of your urine. If your urine is pale yellow, you're doing a good job. If it's a darker yellow, drink more water.
Myth No. 7: My bread is brown; therefore, it is a good source of fiber.
Fact: A good source of fiber will have a dietary fiber value of at least 3 grams per serving. To see if it's whole grain, read the ingredients. The first word should be "whole," indicating it has not been refined.
Myth No. 8: Skipping meals can help me lose weight.
Fact: Most of us have attempted this method of weight loss, but your body compensates for the skipped meal by conserving the energy or calories that you consume the rest of the day. Skipping a meal causes our metabolism to slow down and burn fewer calories. It also increases hunger and leads to overeating at our next meal.
Myth No. 9: It's not worth exercising if you don't have an hour.
Fact: Any amount of exercise provides benefits. Studies show that 10-minute bouts of exercise added up through the day provide similar benefits as doing it all at once.
Myth No. 10: Morning is the best time to exercise.
Fact: It doesn't matter when you exercise. Just make a commitment to do it.
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