Feeling a little down in the dumps? It turns out that a modest exercise program — even just taking regular walks — can improve your mood significantly.
Simple strategies may include parking a little farther away from your place of work than usual or walking up and down stairs instead of taking the elevator.
The mood benefits of modest exercise boost the sense of well-being a person feels after taking a low dose of an opiate pain killer, like codeine or Percocet. The research shows that the brain seems to function better on a variety of levels.
For one thing, regular exercise increases blood and energy flow to the brain, improving mental acuity.
For another, genes in nerve cells that signal the production of proteins called growth factors seem to work more efficiently with exercise.
Saturday, May 2, 2009
Fitness boot camps offer intense workout sessions
While the setting for a fitness boot camp in a civilian environment may be different from a military setting, both the instructor and students hope for the same basic results — that those going through the rigorous training end the class in better physical shape than when they started.
It's all about personal improvement. Specific reasons students have for subjecting themselves to being yelled at and pushed to the limit may differ. Some students want to lose weight, some want to improve their stamina or speed, and some are looking for a way to jump-start a workout program.
A lot of people keep coming back because they get the results they're seeking. Sessions are set up so that a variety of fitness levels can be accommodated by modifying the intensity and movement of the routines.
It's all about personal improvement. Specific reasons students have for subjecting themselves to being yelled at and pushed to the limit may differ. Some students want to lose weight, some want to improve their stamina or speed, and some are looking for a way to jump-start a workout program.
A lot of people keep coming back because they get the results they're seeking. Sessions are set up so that a variety of fitness levels can be accommodated by modifying the intensity and movement of the routines.
Fitness for less
In these tight budget times, many people are canceling their gym memberships. But that doesn't mean they have to stop working out. In fact, there's a free resource available to many people who might not even realize it, and it's right on their TV.
It seems the recession has forced a growing number of people to look for low-cost ways to stay in shape. Exercise TV says viewership has skyrocketed, now with 8 million views a month. ExerciseTV is available for free on digital cable, on demand.
It has classes from famous fitness experts such as Jillian Michaels and many more.
Exercise TV is available on Comcast. You can also find it online at ExerciseTV.tv.
It seems the recession has forced a growing number of people to look for low-cost ways to stay in shape. Exercise TV says viewership has skyrocketed, now with 8 million views a month. ExerciseTV is available for free on digital cable, on demand.
It has classes from famous fitness experts such as Jillian Michaels and many more.
Exercise TV is available on Comcast. You can also find it online at ExerciseTV.tv.
Friday, May 1, 2009
Do ToeSox work?
What are they?
Glove-like socks that separate the toes and have a patented non-slip sole designed to prevent sweaty feet from slipping in Pilates and yoga classes.
Who are they aimed at?
The estimated 40 million worldwide who practise yoga or Pilates.
What's the idea?
As well as preventing you from sliding about, the five-toe design encourages the independent movement of toes. In yoga, toes need to be spread wide and ToeSox can help.
Who uses them?
The company is based in California where apparantly yogis can't get enough.
Can I try?
ToeSox cost £15 (inc postage and packing) from toesox.com or toesox.eu.
Worth the money?
Since they simulate the effects of going barefoot, ToeSox are a waste of money if you don't get sweaty feet.
Glove-like socks that separate the toes and have a patented non-slip sole designed to prevent sweaty feet from slipping in Pilates and yoga classes.
Who are they aimed at?
The estimated 40 million worldwide who practise yoga or Pilates.
What's the idea?
As well as preventing you from sliding about, the five-toe design encourages the independent movement of toes. In yoga, toes need to be spread wide and ToeSox can help.
Who uses them?
The company is based in California where apparantly yogis can't get enough.
Can I try?
ToeSox cost £15 (inc postage and packing) from toesox.com or toesox.eu.
Worth the money?
Since they simulate the effects of going barefoot, ToeSox are a waste of money if you don't get sweaty feet.
Exercise calms agitation associated with dementia
In a pilot study, agitation and functioning improved in a group of elderly nursing home residents suffering from severe dementia when they engaged in just 30 minutes of supervised exercise three times a week.
"Before and after" tests revealed that patients were far less agitated after completing the 3-week exercise program. They also showed significant improvement in their functional status -- specifically, the distance they could walk in six minutes.
"Before and after" tests revealed that patients were far less agitated after completing the 3-week exercise program. They also showed significant improvement in their functional status -- specifically, the distance they could walk in six minutes.
Dumbbell deadlifts
Equipment needed: Dumbbells
How to do it: Place two dumbbells at your sides, slightly forward of your feet. Stand with your feet slightly wider than shoulder-width.
Squat down and grab the dumbbells. Keep your chest held up and out, head in line with your spine or slightly raised, heels on the floor and shoulders over or slightly in front of the balls of your feet. Your eyes should be facing forward or slightly upward.
Lift the dumbbells off the floor by extending your hips and knees simultaneously to a full standing position where the dumbbells rest against the sides of your thighs with your arms extended and shoulders squeezed together. The objective is to keep the dumbbells close to your body as they move upward.
Gently lower the dumbbells towards the floor by lowering the hips and shoulders together and attempt to keep your back flat, shoulders squeezed and depressed throughout the lowering movement.
Common mistakes: Avoid increasing the curve in the low back during the upward and downward phases and not raising and lowering the hips and shoulders together.
Food safety fears? Look in your fridge
Experts say that it is far more common to get a foodborne illness (food poisoning) from food that has become contaminated in our homes. American Institute for Cancer Research - A common culprit is a refrigerator that is not clean or cold enough.
Make sure that your refrigerator and freezer are keeping your food at safe temperatures. The temperature inside your refrigerator should be 40ºF or below, and your freezer 0ºF or below. Place the thermometer in the center of the middle shelf for the most accurate reading.
If you find that your refrigerator tends to stray from the safe range, a faulty door seal is one of the most likely reasons.
Studies consistently find that refrigerator doors are warmer than other areas of the fridge. Use storage on the door for condiments, which are not as vulnerable to contaminants such as ilk and eggs.
Make sure that uncooked meats are wrapped tightly and stored in a place where the juices cannot drip onto raw vegetables.
The final step in your food safety refrigerator makeover is to give it a thorough cleaning, and make a habit of doing so regularly.
Make sure that your refrigerator and freezer are keeping your food at safe temperatures. The temperature inside your refrigerator should be 40ºF or below, and your freezer 0ºF or below. Place the thermometer in the center of the middle shelf for the most accurate reading.
If you find that your refrigerator tends to stray from the safe range, a faulty door seal is one of the most likely reasons.
Studies consistently find that refrigerator doors are warmer than other areas of the fridge. Use storage on the door for condiments, which are not as vulnerable to contaminants such as ilk and eggs.
Make sure that uncooked meats are wrapped tightly and stored in a place where the juices cannot drip onto raw vegetables.
The final step in your food safety refrigerator makeover is to give it a thorough cleaning, and make a habit of doing so regularly.
The power of positive thinking
The most important step toward success is having faith that you will succeed.
We will accomplish whatever we sincerely believe we will accomplish. And we can believe whatever we choose to believe. It is certainly our choice.
When we truly believe, to our very core, we can...then we can, and we will! Our beliefs influence us even when we’re not thinking about them. Interesting thought…but it’s true, and that gives our beliefs a constant and enormous power to affect our reality. Henry Ford said, “Whether you think you can or think you can’t—you’re right.”
We will accomplish whatever we sincerely believe we will accomplish. And we can believe whatever we choose to believe. It is certainly our choice.
When we truly believe, to our very core, we can...then we can, and we will! Our beliefs influence us even when we’re not thinking about them. Interesting thought…but it’s true, and that gives our beliefs a constant and enormous power to affect our reality. Henry Ford said, “Whether you think you can or think you can’t—you’re right.”
Karate for fitness
Karate has a lot of benefits to the body. You are training your reflexes, your muscles as well as stimulating your central nervous system. Along with strength, agility is put to the test. You build endurance. You build strength. You build quicker reflexes. It's also stimulates your mind. It's for all ages, from young to old and it's great to do it as a family.
Thursday, April 30, 2009
Top three stress busting foods for men
Here are the top three stress reducing foods to include in your men’s nutrition plan:
1) Blueberries – Loaded with antioxidants, vitamin C and selenium, blueberries should be at the top of any stress busting men’s nutrition plan.
2) Broccoli – This power-packed vegetable is loaded with stress busting B vitamins and has the added benefit of folic acid, which is known to relieve stress and anxiety.
3) Go nuts with almonds – These nuts are loaded with stress busting vitamin B2, vitamin E, zinc and magnesium. These vitamins and minerals help regulate your mood and relieve stress. Zinc is known to reduce the negative effects of stress and vitamin E reduces the free radicals thereby preventing stress and even heart disease.
1) Blueberries – Loaded with antioxidants, vitamin C and selenium, blueberries should be at the top of any stress busting men’s nutrition plan.
2) Broccoli – This power-packed vegetable is loaded with stress busting B vitamins and has the added benefit of folic acid, which is known to relieve stress and anxiety.
3) Go nuts with almonds – These nuts are loaded with stress busting vitamin B2, vitamin E, zinc and magnesium. These vitamins and minerals help regulate your mood and relieve stress. Zinc is known to reduce the negative effects of stress and vitamin E reduces the free radicals thereby preventing stress and even heart disease.
Work strife stresses the heart
In tough economic times, work stress might be hard to avoid. But for people in stressful jobs, it's especially important to take steps to manage the stress in order to protect the heart.
That's because stress not only has been shown to increase the risk of a first heart attack, but also a second.
"Work stress is bad for the heart, because it causes your body to be in a state of high arousal all the time," said Dr. Redford Williams, director of the behavioral medicine research center at Duke University Medical Center in Durham, N.C.
Other research has suggested that a stressful work environment causes a higher risk of heart attack, because it causes people to increase unhealthy behaviors, such as smoking more, drinking more alcohol and exercising less.
The bottom line? People need to be aware that there's a causal link between stress and heart disease. Stress is a chronic thing, and it's underestimated from a cardiac standpoint.
That's because stress not only has been shown to increase the risk of a first heart attack, but also a second.
"Work stress is bad for the heart, because it causes your body to be in a state of high arousal all the time," said Dr. Redford Williams, director of the behavioral medicine research center at Duke University Medical Center in Durham, N.C.
Other research has suggested that a stressful work environment causes a higher risk of heart attack, because it causes people to increase unhealthy behaviors, such as smoking more, drinking more alcohol and exercising less.
The bottom line? People need to be aware that there's a causal link between stress and heart disease. Stress is a chronic thing, and it's underestimated from a cardiac standpoint.
Good lessons from bad jobs
So it goes with jobs--it is not unusual for us to glean the most powerful lessons from the worst situations. Consider what can be learned:
Poor supervision: Make a mental note of how you felt when a supervisor didn’t pitch in, lied, took undue credit, or played favorites.
Motivation: Watch for the universal motivators, the individual motivators, and when motivation efforts are thwarted by other factors.
Understanding: When a boss or a coworker doesn’t perform well, be a silent detective and try to determine why.
Reward: Think of how management and coworkers inadvertently reward or favor poor performance.
People: Which of your colleagues merits promotion and which ones should be fired? Are the best workers recognized or does management favor the office politicians?
Structure: If you were able to form the organization from the ground up tomorrow, what would you keep and what would be changed?
Poor supervision: Make a mental note of how you felt when a supervisor didn’t pitch in, lied, took undue credit, or played favorites.
Motivation: Watch for the universal motivators, the individual motivators, and when motivation efforts are thwarted by other factors.
Understanding: When a boss or a coworker doesn’t perform well, be a silent detective and try to determine why.
Reward: Think of how management and coworkers inadvertently reward or favor poor performance.
People: Which of your colleagues merits promotion and which ones should be fired? Are the best workers recognized or does management favor the office politicians?
Structure: If you were able to form the organization from the ground up tomorrow, what would you keep and what would be changed?
Positive body image more effective than exercise in helping young women lose weight, quit smoking
One in five women between the ages of 18 and 24 are smokers, and most say they keep lighting up for fear of gaining weight. But researchers at Temple University have found that when it comes to quitting, a little bit of dialogue and support can be more effective than an exercise plan in helping women not only keep off the weight, but also stay smoke-free.
"A lot of college--age women report smoking to keep their weight down and for body image reasons, and we think that by providing them with the tools to make them feel better about themselves, it alleviates some of those stressors," said Melissa Napolitano, a clinical psychologist at Temple's Center for Obesity Research and Education.
"A lot of college--age women report smoking to keep their weight down and for body image reasons, and we think that by providing them with the tools to make them feel better about themselves, it alleviates some of those stressors," said Melissa Napolitano, a clinical psychologist at Temple's Center for Obesity Research and Education.
Can taking vitamins help prevent heart disease or a heart attack?
Researchers aren't sure whether taking vitamins can reduce your risk of developing heart disease or having a heart attack.
Certain vitamins, such as vitamins C and E, may reduce your heart disease risk by preventing low-density lipoprotein (LDL, or "bad") cholesterol from producing plaques that can narrow your heart's arteries. Some research studies on these vitamins have shown that taking vitamins can reduce your heart disease risk, but most haven't shown a difference in heart disease risk between people who take vitamins and those who don't.
Another vitamin that might improve your heart health is Vitamin D. There's some evidence that Vitamin D improves the health of your blood vessels, but nothing conclusive yet.
Certain vitamins, such as vitamins C and E, may reduce your heart disease risk by preventing low-density lipoprotein (LDL, or "bad") cholesterol from producing plaques that can narrow your heart's arteries. Some research studies on these vitamins have shown that taking vitamins can reduce your heart disease risk, but most haven't shown a difference in heart disease risk between people who take vitamins and those who don't.
Another vitamin that might improve your heart health is Vitamin D. There's some evidence that Vitamin D improves the health of your blood vessels, but nothing conclusive yet.
Five essential vitamins for every woman
Here are top five vitamins for women:
1) Vitamin A – Antioxidant that produces healthy sebum in the scalp. It also boosts immunity levels.
2) Vitamin C – Powerful antioxidant which helps maintain skin and hair health. It also helps the body fight against the effects of pollution.
3) Vitamin B Complex – The vitamin B family has multiple health benefits associated with it. Most vitamins for women contain different B complex vitamins like B3, B5, B6 and B12.
4) Vitamin D – Look for vitamins for women containing a combination of vitamin D and calcium. Vitamin D helps the body absorb the calcium more effectively.
5) Vitamin E – Another powerful antioxidant vitamin which helps to rid the body of toxins.
1) Vitamin A – Antioxidant that produces healthy sebum in the scalp. It also boosts immunity levels.
2) Vitamin C – Powerful antioxidant which helps maintain skin and hair health. It also helps the body fight against the effects of pollution.
3) Vitamin B Complex – The vitamin B family has multiple health benefits associated with it. Most vitamins for women contain different B complex vitamins like B3, B5, B6 and B12.
4) Vitamin D – Look for vitamins for women containing a combination of vitamin D and calcium. Vitamin D helps the body absorb the calcium more effectively.
5) Vitamin E – Another powerful antioxidant vitamin which helps to rid the body of toxins.
Yoga eases physical and mental menopause symptoms
Yoga can reduce hot flashes and night sweats among women going through menopause, and also appears to sharpen their mental function, researchers from India report.
The postures, breathing and meditation included in the yoga intervention were "aimed at one common effect, i.e. 'to develop mastery over modifications of the mind' ... through 'slowing down the rate of flow of thoughts in the mind,"' the researchers explain.
After eight weeks, women in the yoga group showed a significant reduction in hot flashes, night sweats, and sleep disturbances, while the women in the control group did not.
The postures, breathing and meditation included in the yoga intervention were "aimed at one common effect, i.e. 'to develop mastery over modifications of the mind' ... through 'slowing down the rate of flow of thoughts in the mind,"' the researchers explain.
After eight weeks, women in the yoga group showed a significant reduction in hot flashes, night sweats, and sleep disturbances, while the women in the control group did not.
Good nutrition boosts performance
Good nutrition practices play an important role in workout endurance and sport performance. If you are active, you need to consume enough carbohydrates, proteins and fluids at the right time of the day to improve fitness performance and recovery.
Carbohydrates: A Main Fuel Source
Carbohydrates are the primary energy for exercising muscles. Good-quality complex carbohydrates, such as whole-grain breads, cereals and pastas, oatmeal, barley, quinoa, millet, buckwheat, brown and wild rice, provide long-lasting fuel for consistent all-day energy. Potatoes, yams, carrots and corn, as well as fruits such as bananas also supply carbohydrates.
Protein: Powerhouse Fuel
Protein is essential for the development of lean body mass, as well as repairing muscles. Consuming these foods, such as eggs, chicken, turkey or lean meats, beans, lentils, split peas, nuts, seeds and soy products, two to three times a day will provide the body with enough protein. Milk products, as well as some vegetables and whole grains, also add more protein to the diet.
Pre-Workout Or Before Training
At least two hours pre-activity, pre-hydrate and drink one to two cups (200 to 500 mL) of fluid. Eating properly before physical activity is a delicate balance; you shouldn't be hungry or too full. Foods should be relatively low in fat and fibre to facilitate gastric emptying and minimize gastrointestinal distress.
Foods should be high in carbohydrates to maintain blood glucose and maximize glycogen stores. Foods should also be low in protein.
During Training
Consume about 2/3 cup to 1 1/2 cups (150 to 325 mL) of water every 15 to 20 minutes. Plain, cool water is sufficient for activities lasting less than one hour.
Post-Workout Or Recovery Fuel
Refuelling and rehydrating is a priority post-activity. Carbohydrate consumption within 30 minutes after exercise results in higher glycogen levels post-activity than when it is delayed for two hours. Schedule your next meal or a snack (50 to 100 grams of carbohydrates) within an hour of finishing your exercise. Include protein with this post-workout snack and meal, to provide necessary amino acids for muscle repair and recovery.
Carbohydrates: A Main Fuel Source
Carbohydrates are the primary energy for exercising muscles. Good-quality complex carbohydrates, such as whole-grain breads, cereals and pastas, oatmeal, barley, quinoa, millet, buckwheat, brown and wild rice, provide long-lasting fuel for consistent all-day energy. Potatoes, yams, carrots and corn, as well as fruits such as bananas also supply carbohydrates.
Protein: Powerhouse Fuel
Protein is essential for the development of lean body mass, as well as repairing muscles. Consuming these foods, such as eggs, chicken, turkey or lean meats, beans, lentils, split peas, nuts, seeds and soy products, two to three times a day will provide the body with enough protein. Milk products, as well as some vegetables and whole grains, also add more protein to the diet.
Pre-Workout Or Before Training
At least two hours pre-activity, pre-hydrate and drink one to two cups (200 to 500 mL) of fluid. Eating properly before physical activity is a delicate balance; you shouldn't be hungry or too full. Foods should be relatively low in fat and fibre to facilitate gastric emptying and minimize gastrointestinal distress.
Foods should be high in carbohydrates to maintain blood glucose and maximize glycogen stores. Foods should also be low in protein.
During Training
Consume about 2/3 cup to 1 1/2 cups (150 to 325 mL) of water every 15 to 20 minutes. Plain, cool water is sufficient for activities lasting less than one hour.
Post-Workout Or Recovery Fuel
Refuelling and rehydrating is a priority post-activity. Carbohydrate consumption within 30 minutes after exercise results in higher glycogen levels post-activity than when it is delayed for two hours. Schedule your next meal or a snack (50 to 100 grams of carbohydrates) within an hour of finishing your exercise. Include protein with this post-workout snack and meal, to provide necessary amino acids for muscle repair and recovery.
Combining positive thinking and sleeping to lose weight
Health advisor Susie Cleland explained the importance of positive thinking, breathing correctly, drinking enough water, eating, sleeping and exercising well. She explains how to combine all of these into a positive plan for losing weight.
See the video on the article link
See the video on the article link
What are good online tracking tools for weight loss?
Tracking your daily food and exercise is a great idea if you are trying to lose weight. A large study recently showed that keeping a food journal can double your weight loss.
Some of the more popular sites they use include fitday.com and thedailyplate.com, which are free, and myfooddiary.com and Weight Watchers online journals, each of which charge a fee. Many of my patients have iPhones and love the iPhone application called 'Lose it.' If you eat out often, be sure that any site that you use has a large database of restaurant choices so you can accurately assess daily caloric intake. If you want to figure out how many calories you are burning daily through exercise and lifestyle activities, one of my favorite sites is http://www.caloriesperhour.com/.
Some of the more popular sites they use include fitday.com and thedailyplate.com, which are free, and myfooddiary.com and Weight Watchers online journals, each of which charge a fee. Many of my patients have iPhones and love the iPhone application called 'Lose it.' If you eat out often, be sure that any site that you use has a large database of restaurant choices so you can accurately assess daily caloric intake. If you want to figure out how many calories you are burning daily through exercise and lifestyle activities, one of my favorite sites is http://www.caloriesperhour.com/.
Fitness advice from the pros
Here are a few key words of advice from some leading fitness professionals.
What do you think is the most important thing that makes or breaks a fitness program?
1. Sustainability - Each person should find his favorite fitness activities and then work them into his weekly schedule at a time of day that will be easy to commit to.
2. Setting realistic goals - A step-by-step approach is very important for beginners as well as for advanced exercisers.
3. Consistency – It's better to do a little bit every day than to push hard for a short time and then give up.
In all your years of training, what do you consider the three best non-weight-related exercises?
A squat, a lunge and a push-up.
What is the one food or meal you always eat before training?
I eat one hour before training, and I always make sure there is a combo of protein and low-GI carbs. For example, ½ cup of low-fat cottage cheese on a piece of Ezekiel toast. Or scrambled egg whites and sliced tomatoes.
What is the worst strength-training exercise?
Upright row. I really am not a fan of this exercise.
What specific foods promote muscle development?
Clean-burning complex carbs are a must as fuel for your workouts: whole-grain breads, whole-wheat pastas and pancakes, 100 percent real fruit juice. Then you need to have clean protein to rebuild your muscles: salmon, tuna, chicken, low-fat milk, cheese, beef, legumes, nuts and beans. Timing is crucial as well. You need nutrients on board and in your system at the right times to promote optimal growth and recovery.
What exercises are best if you need a condensed training program when time is limited?
My list would include squats (front or back), lunges (all types), deadlifts (regular or Romanian), overhead presses, rows (barbell or dumbbell), bench presses (flat or incline/ barbell or dumbbell), dips and pull-ups.
What are the biggest strength-training mistakes women make?
1. Not using enough resistance.
2. Using machines.
3. Substituting yoga and/or Pilates for strength training; they provide different training effects altogether and should be treated accordingly.
4. Poor footwear (particularly wearing shoes with too much heel-lift – both in and out of the gym).
5. Planning their strength training around their cardiovascular exercise and not vice versa.
6. Not using multi-joint movements.
What's the best way for me to stick with a fitness program?
Olympian Jim Ryan said, “Motivation gets you started. Habit keeps you going.” Motivation is the first step. I try to motivate through positive reinforcement. Feedback is motivating – when you can feel good about your commitment and see how consistent you've been, you feel better about the chance for results.
What's one of the biggest exercise myths?
Stretch out before you start working out. That's incorrect. You need to first warm up your body then you can begin either stretching or exercising because the temperature of your body is elevated, your muscles are much more pliable, and you won't get injured. So if you try to stretch cold muscle, you can actually injure your tendons.
Tell us the biggest secret that trainers typically don't tell their clients, but should?
To develop a mind-to-muscle connection. When you lift a weight, you should consciously visualize the target muscle and feel it working throughout the complete range of motion. Think about where you are supposed to feel the stress.
What do you think is the most important thing that makes or breaks a fitness program?
1. Sustainability - Each person should find his favorite fitness activities and then work them into his weekly schedule at a time of day that will be easy to commit to.
2. Setting realistic goals - A step-by-step approach is very important for beginners as well as for advanced exercisers.
3. Consistency – It's better to do a little bit every day than to push hard for a short time and then give up.
In all your years of training, what do you consider the three best non-weight-related exercises?
A squat, a lunge and a push-up.
What is the one food or meal you always eat before training?
I eat one hour before training, and I always make sure there is a combo of protein and low-GI carbs. For example, ½ cup of low-fat cottage cheese on a piece of Ezekiel toast. Or scrambled egg whites and sliced tomatoes.
What is the worst strength-training exercise?
Upright row. I really am not a fan of this exercise.
What specific foods promote muscle development?
Clean-burning complex carbs are a must as fuel for your workouts: whole-grain breads, whole-wheat pastas and pancakes, 100 percent real fruit juice. Then you need to have clean protein to rebuild your muscles: salmon, tuna, chicken, low-fat milk, cheese, beef, legumes, nuts and beans. Timing is crucial as well. You need nutrients on board and in your system at the right times to promote optimal growth and recovery.
What exercises are best if you need a condensed training program when time is limited?
My list would include squats (front or back), lunges (all types), deadlifts (regular or Romanian), overhead presses, rows (barbell or dumbbell), bench presses (flat or incline/ barbell or dumbbell), dips and pull-ups.
What are the biggest strength-training mistakes women make?
1. Not using enough resistance.
2. Using machines.
3. Substituting yoga and/or Pilates for strength training; they provide different training effects altogether and should be treated accordingly.
4. Poor footwear (particularly wearing shoes with too much heel-lift – both in and out of the gym).
5. Planning their strength training around their cardiovascular exercise and not vice versa.
6. Not using multi-joint movements.
What's the best way for me to stick with a fitness program?
Olympian Jim Ryan said, “Motivation gets you started. Habit keeps you going.” Motivation is the first step. I try to motivate through positive reinforcement. Feedback is motivating – when you can feel good about your commitment and see how consistent you've been, you feel better about the chance for results.
What's one of the biggest exercise myths?
Stretch out before you start working out. That's incorrect. You need to first warm up your body then you can begin either stretching or exercising because the temperature of your body is elevated, your muscles are much more pliable, and you won't get injured. So if you try to stretch cold muscle, you can actually injure your tendons.
Tell us the biggest secret that trainers typically don't tell their clients, but should?
To develop a mind-to-muscle connection. When you lift a weight, you should consciously visualize the target muscle and feel it working throughout the complete range of motion. Think about where you are supposed to feel the stress.
5 steps to fitness from Oprah's trainer
We've asked best-selling author and trainer for Oprah, Bob Greene, how he does it.
1 You're on the road a lot. What do you do to stay in shape?
I always stay at a hotel that has a gym. I'm the crazy person going up and down the stairs in the stairwell. Or jumping up and down in my room.
2 When you break down and splurge, what junk foods do you reach for?
You should treat yourself every day. I like desserts. I like dark chocolate. I like pie. I tend to actually like the healthier pie, the ones that have some fruit in them as well and have some redeeming qualities.
3 What's the best fitness advice you've ever gotten?
The best advice is you don't have to teach everyone to learn to like or love exercise.
Exercise should never involve pain, but it should involve some level of discomfort, so most people are going to find creative ways to avoid it.
The great benefits of sleeping better, being healthier, perhaps living longer and all the great, positive, beneficial effects – that's what people need to focus on, not the discomfort of what they are doing.
4 A lot of people are getting rid of their trainers and looking for other ones. How do you fire a trainer?
The best single thing you can do is interview your trainer before you start working with them. Interview them like an employee. Make sure the chemistry is there. Do your homework. Try them out.
5 What are three things the average person should be doing to stay healthy?
1 You're on the road a lot. What do you do to stay in shape?
I always stay at a hotel that has a gym. I'm the crazy person going up and down the stairs in the stairwell. Or jumping up and down in my room.
2 When you break down and splurge, what junk foods do you reach for?
You should treat yourself every day. I like desserts. I like dark chocolate. I like pie. I tend to actually like the healthier pie, the ones that have some fruit in them as well and have some redeeming qualities.
3 What's the best fitness advice you've ever gotten?
The best advice is you don't have to teach everyone to learn to like or love exercise.
Exercise should never involve pain, but it should involve some level of discomfort, so most people are going to find creative ways to avoid it.
The great benefits of sleeping better, being healthier, perhaps living longer and all the great, positive, beneficial effects – that's what people need to focus on, not the discomfort of what they are doing.
4 A lot of people are getting rid of their trainers and looking for other ones. How do you fire a trainer?
The best single thing you can do is interview your trainer before you start working with them. Interview them like an employee. Make sure the chemistry is there. Do your homework. Try them out.
5 What are three things the average person should be doing to stay healthy?
- You need to put exercise in your life. Lead an active life.
- Look at your overall diet. You don't have to radically change it overnight, but you need to eat healthy foods in moderation.
- Really look at your life in total. We misuse food and make up excuses not to exercise mostly because of the stresses and strains of other areas in our lives. Look at those areas not related to eating and exercise.
Wednesday, April 29, 2009
Discover the power of purple produce
Beyond the pleasing appearance on the plate, the purple color is a cue for nutritional power.The dark pigments responsible for the purplish tones are called anthocyanins, a type of phytonutrient, or plant compound, hailed for its potential disease-fighting benefits. Studies suggest anthocyanins may help reduce the risk of heart disease, diabetes and certain types of cancer. Some evidence indicates these purple pigments may protect our brain as we age.
Purple-hued vegetables are increasingly available during the summer at farmers markets. Here are ways to add purple to your plate:
• Sprinkle blueberries or blackberries on your morning cereal or oatmeal.
• Make coleslaw with shredded purple cabbage and purple carrots.
• Use purple potatoes in potato salad or include in a mixture of baby potatoes and roast with a drizzle of olive oil.
• Slice purple grapes and add to chicken salad or a tossed green salad.
• Make a chunky salsa with purple corn and purple onions.
• Add a side of steamed purple asparagus, beans or cauliflower at dinner.
Exercising with arthritis
Often people's first reaction is that they should stop exercising to avoid more damage their joints. But research has shown that regular, moderate exercise is better than no exercise at all even when it comes to arthritis. Exercise can actually reduce joint pain and stiffness, help to build strong muscle around the joints, and increases flexibility. And of course - you need to keep exercising to keep your heart healthy and maintain your weight.
The key word here is MODIFY. Don't stop - just change. You need to keep your muscles strong to help support the aching joints. SO don't trade in your tennis shoes for your Lazy Boy. You may have to give up some of the high impact exercise which I know can be tough mentally - but there are ways for us to keep moving even with Osteoarthritis.
See the video on the article link
The key word here is MODIFY. Don't stop - just change. You need to keep your muscles strong to help support the aching joints. SO don't trade in your tennis shoes for your Lazy Boy. You may have to give up some of the high impact exercise which I know can be tough mentally - but there are ways for us to keep moving even with Osteoarthritis.
See the video on the article link
Five Reasons You Can Thank Yoga for Better Sex
A study published in the December 2008 edition of The Journal of Sexual Medicine showed women who were not satisfied with their sex life experienced heightened arousal and better orgasms when they practiced yoga. And this isn't just for ladies: another study published in the same journal in 2007 showed yoga was the most effective solution for men dealing with premature ejaculation in comparison to Prozac and non-prescription drugs.
1. Heightened Awareness and Concentration
Yoga teaches people to be more aware of their breathing and their bodies while letting go of mental distractions.
2. Greater Flexibility and Strength
Yoga is an excellent fitness tool that not only conditions and strengthens the muscles, but also improves your flexibility range and joint health.
3. A New Kind of Foreplay
If your partner is up to it, add in several minutes of couples yoga before sex as a kind of foreplay.
4. Acceptance and Confidence
One of the priceless benefits yoga offers is a new sense of confidence in one's self. When you realize what you appreciate about yourself, it gives you the freedom to offer more in the bedroom.
5. An Awesome Finale
Well, it all adds up to one thing: better orgasms. Between improved circulation, heightened awareness and more energy, you are primed for a great climax.
1. Heightened Awareness and Concentration
Yoga teaches people to be more aware of their breathing and their bodies while letting go of mental distractions.
2. Greater Flexibility and Strength
Yoga is an excellent fitness tool that not only conditions and strengthens the muscles, but also improves your flexibility range and joint health.
3. A New Kind of Foreplay
If your partner is up to it, add in several minutes of couples yoga before sex as a kind of foreplay.
4. Acceptance and Confidence
One of the priceless benefits yoga offers is a new sense of confidence in one's self. When you realize what you appreciate about yourself, it gives you the freedom to offer more in the bedroom.
5. An Awesome Finale
Well, it all adds up to one thing: better orgasms. Between improved circulation, heightened awareness and more energy, you are primed for a great climax.
Many unaware of alcohol calories
Four in 10 did not know a glass of wine has the same calories (120) as a slice of cake, or that a pint of lager and a small sausage roll have 170 each.The Department of Health carried out research showing a regular beer drinker, who downed five pints a week or 250 over the course of a year, packed away the same number of calories as someone eating 221 doughnuts over the space of 12 months.
It also revealed the average wine drinker consumed 2,000 calories each month. Over the course of a year, that is the equivalent of eating an extra 38 roast beef dinners.
Meal-planning help without a dietitian
Although detailed, customized menus may not be readily available at little or no cost, specific online examples can highlight what you need to look for in a meal. You'll also find primers on nutrient-dense foods, good versus bad fats, portion sizes and food labels.
Further, sites such as CalorieKing and TheCalorieCounter.com provide nutritional information on thousands of fresh and prepared foods.
And keep in mind that some health insurance plans do cover visits with registered dietitians (individual consultations can be pricey), particularly if prescribed by a physician. They can not only outline daily eating plans, but also offer cooking tips and help you navigate food-laden social occasions.
Here are resources to check out:
* EatRight.org, sponsored by the American Dietetic Assn., offers extensive resources under "Food & Nutrition Information," including tips for weight management (a tutorial on whole grains, 25 healthy snacks for kids), different eating plans for high blood pressure (emphasizing fresh fruits and vegetables and low- or nonfat dairy products) and an explanation of the differences among dietary fats.
* MyPyramid.gov, created by the U.S. Department of Agriculture, offers more than that trusty food pyramid; there's also a menu planner that allows you to calculate calories and fat and choose foods from various food groups.
* Rd411.com, created by Nancy Collins, a past president of the Florida Dietetic Assn., is geared to registered dietitians but has a wealth of practical consumer information about nutrition, obesity and weight control. It even offers sample menus, including ones for before and after your workouts.
Further, sites such as CalorieKing and TheCalorieCounter.com provide nutritional information on thousands of fresh and prepared foods.
And keep in mind that some health insurance plans do cover visits with registered dietitians (individual consultations can be pricey), particularly if prescribed by a physician. They can not only outline daily eating plans, but also offer cooking tips and help you navigate food-laden social occasions.
Here are resources to check out:
* EatRight.org, sponsored by the American Dietetic Assn., offers extensive resources under "Food & Nutrition Information," including tips for weight management (a tutorial on whole grains, 25 healthy snacks for kids), different eating plans for high blood pressure (emphasizing fresh fruits and vegetables and low- or nonfat dairy products) and an explanation of the differences among dietary fats.
* MyPyramid.gov, created by the U.S. Department of Agriculture, offers more than that trusty food pyramid; there's also a menu planner that allows you to calculate calories and fat and choose foods from various food groups.
* Rd411.com, created by Nancy Collins, a past president of the Florida Dietetic Assn., is geared to registered dietitians but has a wealth of practical consumer information about nutrition, obesity and weight control. It even offers sample menus, including ones for before and after your workouts.
Fitter diabetic men live longer
Among middle-aged and older men with type 2 diabetes, their capacity for exercise is related to their likelihood of dying over a 7-year period, according to a new study.
The findings, they add, "extend the public health message regarding the health benefits of cardiorespiratory fitness to men with diabetes ... and that health care professionals should encourage diabetic subjects to initiate and maintain a physically active lifestyle consisting of moderate-intensity activities."
The findings, they add, "extend the public health message regarding the health benefits of cardiorespiratory fitness to men with diabetes ... and that health care professionals should encourage diabetic subjects to initiate and maintain a physically active lifestyle consisting of moderate-intensity activities."
Phone application helps traveler make the right diet calls
Chris Burns downloaded the weight-loss application MyNetDiary ($5 a month) to his iPhone and used it to track calories and lose 32 pounds. "If I'm sitting at a restaurant, I look up my options and keep track of my caloric intake," he says. "It allows me to record my exercise and what I am burning every day, not only going for a run but also walking the dog. It keeps me at a level to meet my target weight loss. To me, weight loss is a matter of simple math. It's how much you are burning and how much you are putting in."
The pill may impair muscle gains in young women
Young women who use oral contraceptives (OC) may not get as much out of their weight-lifting routine as women who are not on the pill, according to a study released today, which suggests that OC use impairs muscle gains from resistance exercise training in women.
According to the researchers, there were marked differences in lean muscle mass gains between the two groups. Lean muscle increased by just 2.1 percent in OC users compared with 3.5 percent in non-OC users.
Other muscle responses, such as strength gains and arm/leg circumferences, were similar between the OC and non-OC users.
According to the researchers, there were marked differences in lean muscle mass gains between the two groups. Lean muscle increased by just 2.1 percent in OC users compared with 3.5 percent in non-OC users.
Other muscle responses, such as strength gains and arm/leg circumferences, were similar between the OC and non-OC users.
Having trouble with motivation? Change your training environment
If you are having trouble sticking to a particular exercise regime, consider changing your environment. If you like yoga, but your class is often not well attended, try finding a class with consistent class members and a motivated instructor. If you like riding a bike but can't summon the motivation to go on a ride, try a spinning class.
Part of the reason ergometer rowing and "cross-fit" workouts are so popular is because there is an online forum where participants can upload their workout results and compare them with other people in their age and fitness level.
Part of the reason ergometer rowing and "cross-fit" workouts are so popular is because there is an online forum where participants can upload their workout results and compare them with other people in their age and fitness level.
For nutrition, consider the egg
The egg is the most complete of all foods:
- Eggs provide the highest quality protein on the planet. Egg protein measures a higher "biological value" — the ability to support growth and repair of body tissues — than any other food source.
- Most of the protein is in the white, about 3.5 grams. The yolk contains almost 3 grams, however.
- Egg protein is easily digested. Almost all (97 percent) of the amino acids — basic building blocks of protein — in eggs are readily available for use by our bodies.
- Cooked eggs are more easily digested than raw eggs. Cooking also destroys dangerous salmonella bacteria.
- Eggs yolks are one of the few foods that naturally contain vitamin D. One yolk contains 18 IUs (international units).
- Eggs can be "enriched" with certain nutrients. Hens fed a diet of 10 percent to 20 percent ground flaxseed will produce eggs with a higher percentage of healthful omega-3 fats than other eggs.
- One egg contains as much protein as an ounce of meat.
- A greenish ring around a hard-cooked egg yolk is an iron and sulfur compound that: forms when the egg is overcooked; forms when the egg is not cooled quickly; is harmless
- Brown eggs are often more expensive than white eggs but no different nutritionally from white eggs
- Hard-cooked eggs should be tossed after one week in the refrigerator
Build your own weight-loss team
Amassing a cadre of experts is not only possible, it can also be affordable. No budget for weekly visits with a personal trainer? Work with one over the Internet to achieve those exercise goals. Can't afford one-on-one sessions with a registered dietitian? Get all the basics of healthy eating, along with practical advice, online. Need emotional support? Find people who understand your trials and tribulations in a nearby Weight Watchers meeting or on a message board.
THE DOCTOR
Nearly all standard health advice begins with this caveat: Check with your doctor before beginning any exercise or diet program.
THE NUTRITIONIST
Sound nutrition and limited menu-planning advice are out there -- much of it free and from registered dietitians.
THE TRAINER
Training guidance via Internet and phone is an increasingly viable alternative that offers many of the techniques found in one-on-one training, usually for much less money -- from one-half to one-fifth the cost.
THE SUPPORT
Weight loss doesn't have to be a solo pursuit. A support group is essential for navigating the rough patches that can derail even the most well-intentioned fitness and diet plans.
THE DOCTOR
Nearly all standard health advice begins with this caveat: Check with your doctor before beginning any exercise or diet program.
THE NUTRITIONIST
Sound nutrition and limited menu-planning advice are out there -- much of it free and from registered dietitians.
THE TRAINER
Training guidance via Internet and phone is an increasingly viable alternative that offers many of the techniques found in one-on-one training, usually for much less money -- from one-half to one-fifth the cost.
THE SUPPORT
Weight loss doesn't have to be a solo pursuit. A support group is essential for navigating the rough patches that can derail even the most well-intentioned fitness and diet plans.
Breast-feeding may protect mom's heart after menopause
Breast-feeding may protect mom's heart health after menopause. Fewer women who breastfed for more than a year had diabetes, hypertension later.
Among women who breast-feed for more than one year, the researchers estimate that 38.6 percent will develop high blood pressure, 12.3 percent high cholesterol and 9.1 percent cardiovascular disease. In comparison, 42.1 percent of women who don't breast-feed may develop high blood pressure, 14.8 percent high cholesterol, and 9.9 percent cardiovascular disease.
However, the study does have its weaknesses. For starters, the women were about 63 years old, which means they breast-fed a long time ago. A women's memory may not be all that accurate 30-plus years later. In addition, the study was not specifically designed to look at breast-feeding and heart disease risk; these results were part of a secondary analysis from another study.
Among women who breast-feed for more than one year, the researchers estimate that 38.6 percent will develop high blood pressure, 12.3 percent high cholesterol and 9.1 percent cardiovascular disease. In comparison, 42.1 percent of women who don't breast-feed may develop high blood pressure, 14.8 percent high cholesterol, and 9.9 percent cardiovascular disease.
However, the study does have its weaknesses. For starters, the women were about 63 years old, which means they breast-fed a long time ago. A women's memory may not be all that accurate 30-plus years later. In addition, the study was not specifically designed to look at breast-feeding and heart disease risk; these results were part of a secondary analysis from another study.
Breakfast may alter fat burning during exercise
A small group of healthy, but sedentary, women who began to exercise appeared to burn more fat after eating a high-fiber, low-glycemic index breakfast, the findings from a small study suggest.
The low-glycemic index breakfast provided equal amounts of carbohydrates, protein, and dietary fat, and contained 3.5 grams of fiber from muesli and milk, yoghurt and canned peaches, and a small amount of apple juice.
These preliminary findings suggest a high-fiber, low-glycemic index breakfast may increase fat oxidation and help satiation.
The low-glycemic index breakfast provided equal amounts of carbohydrates, protein, and dietary fat, and contained 3.5 grams of fiber from muesli and milk, yoghurt and canned peaches, and a small amount of apple juice.
These preliminary findings suggest a high-fiber, low-glycemic index breakfast may increase fat oxidation and help satiation.
Top 5 weight loss motivation tips
1: In order to keep your focus on your desire to lose weight make a list of all the reasons why you want to lose weight.
2: If you are looking to lose a lot of weight such as 100 pounds, break out your calendar and set your goals.
3: Plan a treat for yourself when you have had a great week.
4: Take a picture of yourself, monthly, in a swimsuit or something that will show your body better and compare your progress.
5: Read inspirational stories of other people who have lost weight.
2: If you are looking to lose a lot of weight such as 100 pounds, break out your calendar and set your goals.
3: Plan a treat for yourself when you have had a great week.
4: Take a picture of yourself, monthly, in a swimsuit or something that will show your body better and compare your progress.
5: Read inspirational stories of other people who have lost weight.
Health worries may keep aging adults on the couch
Older adults who worry about their health often opt out of physical activity -- and as a result, they may have greater trouble walking and getting around as they age, new research suggests.
Some studies have suggested that "health worry" may motivate people to exercise regularly and engage in other healthy behaviors. The current study, however, suggests that's not always the case.
Furthermore, people who participated in less physical activity were more likely than their more active counterparts to report having trouble walking 6 years later.
A more productive approach in dealing with health concerns in the aging population, is to provide health-related information and screening tools prior to beginning a physical activity routine to help cope with health worries. This might ease health concerns and promote participation in physical activity.
Some studies have suggested that "health worry" may motivate people to exercise regularly and engage in other healthy behaviors. The current study, however, suggests that's not always the case.
Furthermore, people who participated in less physical activity were more likely than their more active counterparts to report having trouble walking 6 years later.
A more productive approach in dealing with health concerns in the aging population, is to provide health-related information and screening tools prior to beginning a physical activity routine to help cope with health worries. This might ease health concerns and promote participation in physical activity.
Yoga 'triangle' pose keeps muscles limber
Side bends -- such as the classic yoga "triangle" pose shown here -- will help you stretch the muscles between the ribs called the intercostals. This move will open your chest and improve breathing capacity. You'll feel a stretch in your hips and the backs of your legs.
Pregnancy exercise 'helps baby'
Exercise during pregnancy can be good for the developing baby as well as for the mother, research suggests.
A team from the Kansas City University of Medicine and Biosciences suggest it is linked to better foetal heart health and nervous system development. Foetal breathing movement and the nervous system were more mature in babies exposed to exercise. This study had shown the babies of women who exercised had a more mature respiratory system, suggesting they would fare better after birth.
A team from the Kansas City University of Medicine and Biosciences suggest it is linked to better foetal heart health and nervous system development. Foetal breathing movement and the nervous system were more mature in babies exposed to exercise. This study had shown the babies of women who exercised had a more mature respiratory system, suggesting they would fare better after birth.
The facts about genetics and weight loss
Researchers are now identifying specific gene combinations that resist weight loss with exercise. Being genetically predisposed to dealing with over weight issues does not mean weight loss is impossible. It means that individuals need to find the right method that works. Be persistent and keep looking for a method which results in a better looking and feeling you. This is not a one size fits all world and that applies with weight loss programs too.
6 Ways to get affordable mental-health services
1. Mental Health America, an advocacy organization with over 300 affiliates in 41 states, works with people to connect them with affordable mental-health services in their communities.
2. Community health centers. Mental-health services fees are charged on a sliding scale based on income. Find a center in your area here.
3. Community mental-health centers. These centers serve Medicaid and other low-income patients. State income limits vary. Click on "find a provider" here, and call to find out whether you may qualify.
4. Employee Assistance Programs. Many employers offer a limited number of counseling sessions and referrals to mental-health professionals through an EAP service.
5. Churches, synagogues, and other places of worship. Clergy members are trained in counseling, and their services are generally free.
6. Group therapy. Many therapists offer group sessions, which are often a less expensive alternative to traditional one-on-one counseling. You can find a psychologist in your area here through the APA or through U.S. News's Find a Therapist search engine.
Remember, one of the best—and most affordable—ways to manage stress and anxiety is by taking care of your physical health. Get regular exercise, stick to a healthful diet, and get enough sleep. And remember: Even if you don't get professional counseling, discussing your troubles with friends and family can help make problems seem more manageable. Just being able to talk, there's therapy in that.
2. Community health centers. Mental-health services fees are charged on a sliding scale based on income. Find a center in your area here.
3. Community mental-health centers. These centers serve Medicaid and other low-income patients. State income limits vary. Click on "find a provider" here, and call to find out whether you may qualify.
4. Employee Assistance Programs. Many employers offer a limited number of counseling sessions and referrals to mental-health professionals through an EAP service.
5. Churches, synagogues, and other places of worship. Clergy members are trained in counseling, and their services are generally free.
6. Group therapy. Many therapists offer group sessions, which are often a less expensive alternative to traditional one-on-one counseling. You can find a psychologist in your area here through the APA or through U.S. News's Find a Therapist search engine.
Remember, one of the best—and most affordable—ways to manage stress and anxiety is by taking care of your physical health. Get regular exercise, stick to a healthful diet, and get enough sleep. And remember: Even if you don't get professional counseling, discussing your troubles with friends and family can help make problems seem more manageable. Just being able to talk, there's therapy in that.
Lack of vitamins boosts asthma risk
A diet low in vitamins A and C boosts the risk of developing asthma, research has suggested.
A review of 40 studies found that people with low levels of the key vitamins were more likely to suffer from asthma than those without the condition.
Each vitamin was independently linked with an increase in the risk of asthma. For vitamin A, people with the lowest levels tended to have more severe asthma than other sufferers.
Experts say people should be able to get their daily supply of vitamins A and C from a healthy diet. Good sources of vitamin A include cheese, eggs, oily fish, milk, fortified margarine and yoghurt. Recommended intakes are 0.7mg a day for a man and 0.6mg a day for a woman, according to the Food Standards Agency (FSA).
Vitamin C is found in a wide variety of fruit and vegetables. Good sources include peppers, broccoli, Brussels sprouts, sweet potatoes, oranges and kiwis. It is recommended that adults have 40mg a day.
A review of 40 studies found that people with low levels of the key vitamins were more likely to suffer from asthma than those without the condition.
Each vitamin was independently linked with an increase in the risk of asthma. For vitamin A, people with the lowest levels tended to have more severe asthma than other sufferers.
Experts say people should be able to get their daily supply of vitamins A and C from a healthy diet. Good sources of vitamin A include cheese, eggs, oily fish, milk, fortified margarine and yoghurt. Recommended intakes are 0.7mg a day for a man and 0.6mg a day for a woman, according to the Food Standards Agency (FSA).
Vitamin C is found in a wide variety of fruit and vegetables. Good sources include peppers, broccoli, Brussels sprouts, sweet potatoes, oranges and kiwis. It is recommended that adults have 40mg a day.
4 Guilt-free carbs
Here are the main supergrains to consider:
1. Bulgur
This whole wheat is cleaned, steamed, dried, and then ground into an assortment of different formats including fine, medium and coarse.
Bulgur is a supergrain that has been precooked, making it a very quick option for when you’re in a hurry. It takes 10 minutes of boiling to cook so it’s ready to eat. Many individuals will choose to replace rice with bulgur in recipes to boost the total nutritional content.
2. Quinoa
Quinoa offers more protein than plain rice, including a full complement of essential amino acids, which rice lacks. This grain has a light and fluffy texture, and gives off a mild nutty flavor. Quinoa is often eaten for breakfast instead of traditional oatmeal. The process of cooking quinoa is similar to that of brown rice: bring water to a boil first, and then allow the supergrain to simmer for 14 to 16 minutes.
3. Flax
Flax is a very rich source of omega-3 fatty acids and polyunsaturated fat. It is also a rich source of both soluble and insoluble fiber. Finally, flax is a source of lignans, which have been shown to help reduce a variety of cancers in the body.
4. Millet
Millet is a very good grain option for those who are intolerant to gluten as it is gluten-free and rich in many B vitamins. It’s also a good source of folic acid, calcium, iron, potassium, magnesium, and zinc.
Millet does tend to have a negative impact on the uptake of iodine to the thyroid, so those with thyroid issues may want to opt for a different grain.
Supersize With Supergrains
So, before you grow bored with your traditional carbohydrate sources of rice, pasta or oatmeal, give one of these supergrains a try. The greater variety you can incorporate into your diet, the easier it will be to stick to that diet and the more well-rounded nutrition you will receive.
1. Bulgur
This whole wheat is cleaned, steamed, dried, and then ground into an assortment of different formats including fine, medium and coarse.
Bulgur is a supergrain that has been precooked, making it a very quick option for when you’re in a hurry. It takes 10 minutes of boiling to cook so it’s ready to eat. Many individuals will choose to replace rice with bulgur in recipes to boost the total nutritional content.
2. Quinoa
Quinoa offers more protein than plain rice, including a full complement of essential amino acids, which rice lacks. This grain has a light and fluffy texture, and gives off a mild nutty flavor. Quinoa is often eaten for breakfast instead of traditional oatmeal. The process of cooking quinoa is similar to that of brown rice: bring water to a boil first, and then allow the supergrain to simmer for 14 to 16 minutes.
3. Flax
Flax is a very rich source of omega-3 fatty acids and polyunsaturated fat. It is also a rich source of both soluble and insoluble fiber. Finally, flax is a source of lignans, which have been shown to help reduce a variety of cancers in the body.
4. Millet
Millet is a very good grain option for those who are intolerant to gluten as it is gluten-free and rich in many B vitamins. It’s also a good source of folic acid, calcium, iron, potassium, magnesium, and zinc.
Millet does tend to have a negative impact on the uptake of iodine to the thyroid, so those with thyroid issues may want to opt for a different grain.
Supersize With Supergrains
So, before you grow bored with your traditional carbohydrate sources of rice, pasta or oatmeal, give one of these supergrains a try. The greater variety you can incorporate into your diet, the easier it will be to stick to that diet and the more well-rounded nutrition you will receive.
Test nutrition IQ on the other red meat
1. The U.S. Department of Agriculture allows bison, like cattle, to be treated with hormones.
2. A 100-gram serving of bison (about 3 ounces) contains half as many calories as beef.
3. Salmon and skinless chicken contain more grams of fat per serving than bison.
4. According to Bon Appetit magazine, "bison is gamy and less sweet and nuttier than beef."
5. Because bison has no internal fat marbling, as beef does, it tends to overcook easily.
6. Bison has the highest concentration of iron than any meat source.
Answers
1:false , 2: true (bison, 143 calories; beef, 283), 3: true (bison, 2.4 grams; chicken, 7.4 grams; salmon, 11 grams), 4: false (it's the opposite), 5: true, 6: true (bison contains 3.42 milligrams of iron; beef, 2.99 mg)
2. A 100-gram serving of bison (about 3 ounces) contains half as many calories as beef.
3. Salmon and skinless chicken contain more grams of fat per serving than bison.
4. According to Bon Appetit magazine, "bison is gamy and less sweet and nuttier than beef."
5. Because bison has no internal fat marbling, as beef does, it tends to overcook easily.
6. Bison has the highest concentration of iron than any meat source.
Answers
1:false , 2: true (bison, 143 calories; beef, 283), 3: true (bison, 2.4 grams; chicken, 7.4 grams; salmon, 11 grams), 4: false (it's the opposite), 5: true, 6: true (bison contains 3.42 milligrams of iron; beef, 2.99 mg)
Exercise with caution? 3 Million fitness balls recalled
EB Brands on Thursday voluntarily recalled three million fitness balls made in China after reports that they can pop unexpectedly if overinflated -- despite the fact that the products specifically say they are burst-resistant. Bally Total Fitness, Everlast, Valeo and Body Fit Fitness Balls, all made by EB Brands, are involved in the recall.Though the action is termed a recall, EB Brands won't actually be taking the balls back unless they have burst. Rather, the Consumer Product Safety Commission announced, "Consumers should contact EB Brands to receive a copy of the updated instructions on how to safely inflate the ball."
Ten organic wines worth a try
Organic winemaking, as with food production, describes a specific method of farming, one that governs the use of chemicals in the process of cultivation. In other words, to produce an organic wine, man-made compounds cannot be used for the farming of the grapes or in the winemaking process.
Does this make a wine taste better? Some say yes, some say no. The one near-constant among organic wines, however, is that the lack of sulfites often makes them easier to drink immediately after uncorking. Since there are no preservatives, the wine is, more or less, ready to drink right away; some consumers even say organic wines taste "pre-decanted."
So here's 10 'Green' wines worth a try:
That means no preservatives--even sulfur dioxide, the most common stabilizer added to wine--are used. (Though only very small amounts are used in nonorganic wines, and even organic wines contain minute amounts of sulfur dioxide, since it's a natural byproduct of the fermentation process.)
Does this make a wine taste better? Some say yes, some say no. The one near-constant among organic wines, however, is that the lack of sulfites often makes them easier to drink immediately after uncorking. Since there are no preservatives, the wine is, more or less, ready to drink right away; some consumers even say organic wines taste "pre-decanted."
So here's 10 'Green' wines worth a try:
- Can Vendrell Cava, Penedès, Spain ($25, Organic)
- Fleury, Champagne, France ($65, Biodynamic)
- Mont Albano Pinot Grigio, Friuli, Italy ($17.50, Organic)
- Louis Jadot, Beaujolais Blanc, France ($14.50, Organic)
- Protero Viognier, South Australia ($38, Organic)
- Bonterra Vineyards Rosé, Mendocino County, Calif. ($17, Organic)
- Ukiah Cellars 2004 Cabernet Sauvignon, Mendocino County, Calif. ($15, Sustainably Farmed)
- Talmage 2006 Mariah Vineyards Syrah, Mendocino County, Calif. ($32, Sustainably Farmed)
- Mendocino Farms 2004 Redvine Series, Mendocino County, Calif. ($25, Biodynamic)
- Old River Vintners 2005 Cabernet Sauvignon, Mendocino County, Calif. ($19, Organic)
Walnuts and fish protect against heart disease in different ways
Loma Linda University research just published in the American Journal of Clinical Nutrition compares the effects of walnuts and fatty fish in the fight against heart disease, demonstrating that in healthy individuals, walnuts lower cholesterol more than fish, while fatty fish lower triglycerides. Both can reduce the overall risk of coronary heart disease.
Following the qualified health claim issued by the Food and Drug Administration, researchers found that incorporating approximately 1.5 ounces of walnuts (42 grams, a handful of whole nuts or about three tablespoons of chopped nuts) into the daily diet lowered serum total cholesterol by 5.4 percent and LDL (bad) cholesterol by 9.3 percent compared to a control diet based on USDA recommendations.
Using American Heart Association guidelines, the researchers also found that a diet including two servings of fatty fish per week (roughly four ounces each as recommended by the AHA for individuals without heart disease) decreased triglyceride levels by 11.4 percent. Additionally, it increased HDL (good) cholesterol by 4 percent, but also slightly increased LDL (bad) cholesterol compared to the control diet. The fish used in this study was salmon.
Following the qualified health claim issued by the Food and Drug Administration, researchers found that incorporating approximately 1.5 ounces of walnuts (42 grams, a handful of whole nuts or about three tablespoons of chopped nuts) into the daily diet lowered serum total cholesterol by 5.4 percent and LDL (bad) cholesterol by 9.3 percent compared to a control diet based on USDA recommendations.
Using American Heart Association guidelines, the researchers also found that a diet including two servings of fatty fish per week (roughly four ounces each as recommended by the AHA for individuals without heart disease) decreased triglyceride levels by 11.4 percent. Additionally, it increased HDL (good) cholesterol by 4 percent, but also slightly increased LDL (bad) cholesterol compared to the control diet. The fish used in this study was salmon.
What not to wear during yoga
Follow these tips to achieve a confident and functional look:
Baggy is not always better. It may seem that loose-fitting clothing allows for more flexibility, but it actually is more cumbersome and distracting.
Don't ignore the sweat. Sweat-wicking fabrics pulls the moisture away from your skin for evaporation, which promotes a faster dry-time.
If you are stretching, your clothes are too. You really don't want a stiff pair of pants to be the one thing that prohibits you from touching your toes, getting your head to floor, or crossing your legs. Stretchy clothing encourages performance and comfort during a yoga class.
Layer, layer, layer. If you choose to wear a tank, bring along a long-sleeved shirt, light sweater or zip-up to wear during the first 5-10 minutes of the class. If you sweat, there is a tendency to get chilly during the cool-down, so it's always a good idea to bring a cover-up to keep your muscles and joints nice and warm.
Coverage and confidence. Male or female, it is vital to have the proper support in your outfit to provide you with coverage. Confidence is being comfortable in your own skin, so choose to wear something that provides this level of comfort for your body.
Baggy is not always better. It may seem that loose-fitting clothing allows for more flexibility, but it actually is more cumbersome and distracting.
Don't ignore the sweat. Sweat-wicking fabrics pulls the moisture away from your skin for evaporation, which promotes a faster dry-time.
If you are stretching, your clothes are too. You really don't want a stiff pair of pants to be the one thing that prohibits you from touching your toes, getting your head to floor, or crossing your legs. Stretchy clothing encourages performance and comfort during a yoga class.
Layer, layer, layer. If you choose to wear a tank, bring along a long-sleeved shirt, light sweater or zip-up to wear during the first 5-10 minutes of the class. If you sweat, there is a tendency to get chilly during the cool-down, so it's always a good idea to bring a cover-up to keep your muscles and joints nice and warm.
Coverage and confidence. Male or female, it is vital to have the proper support in your outfit to provide you with coverage. Confidence is being comfortable in your own skin, so choose to wear something that provides this level of comfort for your body.
Tai Chi: the ancient art of going with the flow
Research has shown that stroke patients who practiced as little as six weeks of Tai Chi improved their balance. Another study found that healthy seniors improved standing balance after only four weeks. The slow movement trains our awareness of energy and use of force.
The short form of the popular Yang style of Tai Chi consists of 37 postures. With names such as "Grasping Sparrow's Tail" and "Fair Lady Works with Shuttles," these "forms" are performed in a slow and continuous sequence. The entire exercise can be completed in seven to 10 minutes.
It's particularly good for older people. As folks get older they lose their sense of balance. Tai Chi promotes balance. More and more data shows that balance training prevents hip fractures, which are almost always caused by falls.
It's been really terrific in terms of reducing stress. It works your whole body. You get quite strong, core and legs. But you don't look like a muscleman.
Tai Chi has been called "meditation in motion."
The short form of the popular Yang style of Tai Chi consists of 37 postures. With names such as "Grasping Sparrow's Tail" and "Fair Lady Works with Shuttles," these "forms" are performed in a slow and continuous sequence. The entire exercise can be completed in seven to 10 minutes.
It's particularly good for older people. As folks get older they lose their sense of balance. Tai Chi promotes balance. More and more data shows that balance training prevents hip fractures, which are almost always caused by falls.
It's been really terrific in terms of reducing stress. It works your whole body. You get quite strong, core and legs. But you don't look like a muscleman.
Tai Chi has been called "meditation in motion."
10 unsung superfoods you should be eating
Kamut
Kamut increasingly is used as an alternative to regular wheat. It has 20 to 40 percent more protein and is higher in lipids, amino acids, vitamins and minerals. Substitute it for wheat berries or rice or mix with sauteed peppers and onions. For breakfast, mix a half-cup with diced apples, raisins, walnuts and a touch of cinnamon and honey.
Dandelion greens
Dandelion greens are low in calories and high in fiber. But a serving (1 cup) of these dark, leafy greens also has more vitamin A than a cup of cantaloupe and more calcium than spinach. They're also high in iron, other vitamins (including vitamin C), potassium and folate. They're somewhat bitter so try cooking them with something sweet—say a chicken or pasta dish with tomatoes—or adding nuts and dried fruit or saute with garlic and pepper.
Grapefruit
Grapefruit juice boasts more nutrients per calorie than 100 percent apple, grape, pineapple and prune juice. Each serving (1 cup of juice) gives you more than 100 percent of your daily recommended vitamin C, which helps neutralize free radicals that can damage cells and lead to infection, aging and disease.
Tempeh
Made from fermented soybeans, this Indonesian food may ease symptoms of menopause because it contains phytochemicals such as isoflavones and saponins. The soy protein and isoflavones also might reduce the risk of heart disease and some cancers. Slice and saute. Its nutty, mushroom flavor can be used in soups, salads and sandwiches.
Seaweed
Sea vegetables are rich in vitamins, minerals and trace elements. The kelp family (kombu, wakame and arame) is an excellent source of iodine and has about four times the iron of beef. Arame has more than 10 times the calcium as milk. Nori, the seaweed wrapped around sushi rolls, contains protein, calcium, iron, potassium and more vitamin A than carrots.
Avocados
Avocados have good, unsaturated fats which help with growth and development of the central nervous system and the brain. They're packed with nearly 20 vitamins, minerals and phytonutrients. It helps the body absorb more fat-soluble nutrients, such as alpha- and beta-carotene, as well as lutein, from other foods.
Dried plums (prunes)
High in antioxidants, they also have twice as much potassium as bananas; potassium can help keep blood pressure in check.
Chia seeds
Chia seeds are nutrient-dense whole grains with omega-3 fatty acids. Studies have shown they can level out blood sugar spikes. Use like flax seeds. Sprinkle chia seeds in oatmeal or cereal for breakfast, or add them to salads, smoothies or baked goods such as muffins or brownies.
Beets
Beets give us fiber, iron and vitamin C. Plus, they contain betacyanin, a powerful cancer-fighting agent that has been shown to help prevent colon cancer. They also contain antioxidants that have been shown to lower total cholesterol while increasing HDL (good) cholesterol.
Pumpkin
Though fresh pumpkin is available only in the fall and winter, canned products are just as healthful. A serving of pumpkin [1 cup] has nearly 3 grams of fiber, and is packed with beta carotene—an antioxidant that can help improve immune function and reduce the risk for cancer and heart disease. Cut fresh peeled pumpkin into chunks and roast with a bit of olive oil, salt and pepper. Or drop a generous scoop of canned pumpkin into plain pancake batter, or make a soup from canned pumpkin, chicken broth and fat-free half-and-half.
Kamut increasingly is used as an alternative to regular wheat. It has 20 to 40 percent more protein and is higher in lipids, amino acids, vitamins and minerals. Substitute it for wheat berries or rice or mix with sauteed peppers and onions. For breakfast, mix a half-cup with diced apples, raisins, walnuts and a touch of cinnamon and honey.
Dandelion greens
Dandelion greens are low in calories and high in fiber. But a serving (1 cup) of these dark, leafy greens also has more vitamin A than a cup of cantaloupe and more calcium than spinach. They're also high in iron, other vitamins (including vitamin C), potassium and folate. They're somewhat bitter so try cooking them with something sweet—say a chicken or pasta dish with tomatoes—or adding nuts and dried fruit or saute with garlic and pepper.
Grapefruit
Grapefruit juice boasts more nutrients per calorie than 100 percent apple, grape, pineapple and prune juice. Each serving (1 cup of juice) gives you more than 100 percent of your daily recommended vitamin C, which helps neutralize free radicals that can damage cells and lead to infection, aging and disease.
Tempeh
Made from fermented soybeans, this Indonesian food may ease symptoms of menopause because it contains phytochemicals such as isoflavones and saponins. The soy protein and isoflavones also might reduce the risk of heart disease and some cancers. Slice and saute. Its nutty, mushroom flavor can be used in soups, salads and sandwiches.
Seaweed
Sea vegetables are rich in vitamins, minerals and trace elements. The kelp family (kombu, wakame and arame) is an excellent source of iodine and has about four times the iron of beef. Arame has more than 10 times the calcium as milk. Nori, the seaweed wrapped around sushi rolls, contains protein, calcium, iron, potassium and more vitamin A than carrots.
Avocados
Avocados have good, unsaturated fats which help with growth and development of the central nervous system and the brain. They're packed with nearly 20 vitamins, minerals and phytonutrients. It helps the body absorb more fat-soluble nutrients, such as alpha- and beta-carotene, as well as lutein, from other foods.
Dried plums (prunes)
High in antioxidants, they also have twice as much potassium as bananas; potassium can help keep blood pressure in check.
Chia seeds
Chia seeds are nutrient-dense whole grains with omega-3 fatty acids. Studies have shown they can level out blood sugar spikes. Use like flax seeds. Sprinkle chia seeds in oatmeal or cereal for breakfast, or add them to salads, smoothies or baked goods such as muffins or brownies.
Beets
Beets give us fiber, iron and vitamin C. Plus, they contain betacyanin, a powerful cancer-fighting agent that has been shown to help prevent colon cancer. They also contain antioxidants that have been shown to lower total cholesterol while increasing HDL (good) cholesterol.
Pumpkin
Though fresh pumpkin is available only in the fall and winter, canned products are just as healthful. A serving of pumpkin [1 cup] has nearly 3 grams of fiber, and is packed with beta carotene—an antioxidant that can help improve immune function and reduce the risk for cancer and heart disease. Cut fresh peeled pumpkin into chunks and roast with a bit of olive oil, salt and pepper. Or drop a generous scoop of canned pumpkin into plain pancake batter, or make a soup from canned pumpkin, chicken broth and fat-free half-and-half.
How accurate are calorie counters on exercise machines?
"The calorie count that it's going to read out is going to be based on a 154 pound man," said Tim Koffler, fitness director with the Seattle Athletic Club. "So in order to get your calorie count the most accurate, we're going to put in as much information as we can."
Koffler says to increase accuracy, you have to give the machine as much personal information as possible. The most accurate machines will ask you your gender, age and weight. And when you type that weight, it's tempting, but don't underestimate.
In order to keep that calorie counter the most accurate, don't lean on the handles of the exercise machine. That can reduce the number of calories you burn by 50%.
Again, you can lie about your weight on your driver's license, but not on the exercise machine. Entering your correct weight will help the machine keep track of your calories. And mixing up your workout will translate into a more accurate calorie count on your machine.
And in order to mimic walking or running outdoors, the treadmill elevation needs to be set at least at level one.
Koffler says to increase accuracy, you have to give the machine as much personal information as possible. The most accurate machines will ask you your gender, age and weight. And when you type that weight, it's tempting, but don't underestimate.
In order to keep that calorie counter the most accurate, don't lean on the handles of the exercise machine. That can reduce the number of calories you burn by 50%.
Again, you can lie about your weight on your driver's license, but not on the exercise machine. Entering your correct weight will help the machine keep track of your calories. And mixing up your workout will translate into a more accurate calorie count on your machine.
And in order to mimic walking or running outdoors, the treadmill elevation needs to be set at least at level one.
Facial exercise rejuvenates tired skin
Tired skin comes in many forms. It can be wrinkled, dehydrated, gray and lifeless. Without a doubt tired skin makes you look old.
Tired skin cannot be enhanced with injections or even surgery. Lasers only resurface the skin temporarily as once again the wrinkles and tiredness will again begin to show as smiling, frowning and repetitive motions resume.
Chemical peels and micro-dermabrasion can remove old, dead skin cells; however, the lighter the solution, the lighter the touch, the less trauma to the skin.
Skin whether on our face or body is the largest organ of our body. Outwardly it is exposed to the elements and our skin reacts to what is going on inside the body. Skin can easily be attacked by bumps, hives, or other allergens. Choosing non-toxic topical preparations is important so that when the skin absorbs the lotions or potions, there is less damage internally.
Caring for the skin topically is important and learning how to care for it from the inside out requires a commitment for better health as you learn why choosing organic food, purified water and natural supplements may indeed provide a healthier lifestyle.
Facial exercise is the smartest choice for radiant looking facial skin. Our facial skin is supported by tiny muscles that weave over and under each other. They are attached to bone on one end and the other end attaches to either another muscle or it attaches directly into the skin.
Tired skin cannot be enhanced with injections or even surgery. Lasers only resurface the skin temporarily as once again the wrinkles and tiredness will again begin to show as smiling, frowning and repetitive motions resume.
Chemical peels and micro-dermabrasion can remove old, dead skin cells; however, the lighter the solution, the lighter the touch, the less trauma to the skin.
Skin whether on our face or body is the largest organ of our body. Outwardly it is exposed to the elements and our skin reacts to what is going on inside the body. Skin can easily be attacked by bumps, hives, or other allergens. Choosing non-toxic topical preparations is important so that when the skin absorbs the lotions or potions, there is less damage internally.
Caring for the skin topically is important and learning how to care for it from the inside out requires a commitment for better health as you learn why choosing organic food, purified water and natural supplements may indeed provide a healthier lifestyle.
Facial exercise is the smartest choice for radiant looking facial skin. Our facial skin is supported by tiny muscles that weave over and under each other. They are attached to bone on one end and the other end attaches to either another muscle or it attaches directly into the skin.
The intensive powers of nutrition
Kristen Reaves, a registered dietitian with Kinesiologists.ca in Vancouver gives clients general guidelines on what to eat, instructing them to cover carbs, protein and fat. The carbs give energy and endurance; protein repairs and builds muscle. And athletes underestimate the importance of heart-healthy fats, she says. "It's been shown over and over how it can help. It's so crucial to maintain mass, stamina, endurance, thinking and memory as well as preventing joint pain," she says.
The carbs, she says, should come from whole grains, vegetables and fruits - complex carbohydrates which stabilize blood sugar and take longer to digest.
Fat takes three to five hours to digest, so it's a no-no just before workouts. A large meal takes four hours to digest.
After a workout, there's a 30- to 35-minute window to get the right nutrients. It's when the body is most able to take in nutrients. If muscles have ripped or torn, the carbs go straight to the muscles as stored energy and protein helps to prep and build up and maintain mass. Gatorade, fruit, a protein shake or a turkey sandwich should do it.
The carbs, she says, should come from whole grains, vegetables and fruits - complex carbohydrates which stabilize blood sugar and take longer to digest.
Fat takes three to five hours to digest, so it's a no-no just before workouts. A large meal takes four hours to digest.
After a workout, there's a 30- to 35-minute window to get the right nutrients. It's when the body is most able to take in nutrients. If muscles have ripped or torn, the carbs go straight to the muscles as stored energy and protein helps to prep and build up and maintain mass. Gatorade, fruit, a protein shake or a turkey sandwich should do it.
Research unveils key to happiness for a young adult
Source of happiness may be differently defined by different people. Some may gain happiness from monetary factors, whereas spending time in nature may be enough to make some one else happy.
Now even a research has been conducted, which states that having good health and living with a partner could be the main source of happiness for young people. This interesting revelation was made by the researchers from the Department of Sociology in the University of Bristol.
Women having a good home life were observed to be happier with life. In fact, it was also found that having a university degree could hamper the level of satisfaction felt at work, as compared to those men who didn’t have a degree.
Certain factors that were said to influence the happiness of men seemed to outweigh the level of happiness felt in women. These included factors like job security and the influence of education on how men feel about their job. In contrast to this, income was found to be a crucial factor in determining job satisfaction, which was common to both men and women.
These findings have made another astounding suggestion that living with a partner and having an over all sense of control over life may overshadow or balance the threat of job security or unemployment in these young adults.
Now even a research has been conducted, which states that having good health and living with a partner could be the main source of happiness for young people. This interesting revelation was made by the researchers from the Department of Sociology in the University of Bristol.
Women having a good home life were observed to be happier with life. In fact, it was also found that having a university degree could hamper the level of satisfaction felt at work, as compared to those men who didn’t have a degree.
Certain factors that were said to influence the happiness of men seemed to outweigh the level of happiness felt in women. These included factors like job security and the influence of education on how men feel about their job. In contrast to this, income was found to be a crucial factor in determining job satisfaction, which was common to both men and women.
These findings have made another astounding suggestion that living with a partner and having an over all sense of control over life may overshadow or balance the threat of job security or unemployment in these young adults.
Local nutrition experts choose top five functional foods
On April 1, 2009, the American Dietetic Association (ADA) released a position statement on functional foods that said fortified, enriched or enhanced foods can benefit a person's health when consumed as part of a varied diet. In an effort to further educate the public on such foods, the New York State Dietetic Association (NYSDA) surveyed its leadership and asked them to choose the top functional foods based on health benefits and value.
Top Five Functional Foods
1. Salmon: Nutrition experts chose salmon as the top function food for omega-3 fatty acids.
2. Oats: This powerhouse nutrient, known for aiding with digestion, also helps fight disease, and may lower risk for high cholesterol, heart disease, diabetes, and cancer.
3. Blueberries: Blueberries where chosen for antioxidants & containing 14 mg of vitamin C and 0.8 mg vitamin E per cup.
4. Low-Fat Milk: Low-fat milk for both its calcium and vitamin D content. Instrumental in lowering high blood pressure, helping with regular heart beat, and building strong bones, calcium is a nutrient most Americans are not getting enough of.
5. Low-Fat Yogurt with probiotics: Probiotic, which literally means ''for life,'' refers to living organisms that can aid in digestion and immune function when eaten in adequate amounts. Look for brands that say "live and active cultures" on the label.
Top Five Functional Foods
1. Salmon: Nutrition experts chose salmon as the top function food for omega-3 fatty acids.
2. Oats: This powerhouse nutrient, known for aiding with digestion, also helps fight disease, and may lower risk for high cholesterol, heart disease, diabetes, and cancer.
3. Blueberries: Blueberries where chosen for antioxidants & containing 14 mg of vitamin C and 0.8 mg vitamin E per cup.
4. Low-Fat Milk: Low-fat milk for both its calcium and vitamin D content. Instrumental in lowering high blood pressure, helping with regular heart beat, and building strong bones, calcium is a nutrient most Americans are not getting enough of.
5. Low-Fat Yogurt with probiotics: Probiotic, which literally means ''for life,'' refers to living organisms that can aid in digestion and immune function when eaten in adequate amounts. Look for brands that say "live and active cultures" on the label.
The benefits of yoga for teens
Yoga can be a huge benefit for teenagers. It can help ease the everyday stresses and pressures as well as provide them with a solid ground to stand on. It is a non-competitive activity that all teenagers can participate at all different sizes and abilities.
Yoga works on combining the mind, body and spirit to help create a place of balance. Through activities such as asana(poses), pranayama(breathing) and relaxation teenagers will benefit on many different levels.
Through the practice of yoga, teenagers will gain physical strength, endurance and flexibility. It benefits them by increasing concentration, reduces anxiety and a real overall sense of self worth. It allows teens to open up to greater qualities of kindness and compassion.
Yoga works on combining the mind, body and spirit to help create a place of balance. Through activities such as asana(poses), pranayama(breathing) and relaxation teenagers will benefit on many different levels.
Through the practice of yoga, teenagers will gain physical strength, endurance and flexibility. It benefits them by increasing concentration, reduces anxiety and a real overall sense of self worth. It allows teens to open up to greater qualities of kindness and compassion.
Tuesday, April 28, 2009
Reduce headaches with regular exercise
If you suffer from frequent headaches or migraines, chances are you shy away from exercise for fear of inducing a headache. You may be surprised to hear you can find relief through exercise. A recent Swedish study published in Headache: The Journal of Head and Face Pain showed that exercise does not seem to increase migraines. In fact, regular activity can reduce the number of migraines, the intensity of migraines and the need for pain medication.
Exercise is linked to many health benefits, including the prevention of health problems like diabetes and heart disease. It's important not to shun exercise, even if you suffer from frequent headaches or migraines. Instead, try to find a form of exercise that agrees with you. Including a warm-up period and monitoring the intensity of your work-out may help. Activities like yoga or outdoor walks may also help bring exercise back into your life. And with a benefit of reduced headaches, it's bound to be worth a try.
Exercise is linked to many health benefits, including the prevention of health problems like diabetes and heart disease. It's important not to shun exercise, even if you suffer from frequent headaches or migraines. Instead, try to find a form of exercise that agrees with you. Including a warm-up period and monitoring the intensity of your work-out may help. Activities like yoga or outdoor walks may also help bring exercise back into your life. And with a benefit of reduced headaches, it's bound to be worth a try.
Hula-hooping is the latest fitness craze
It's a great way to work out and burn a lot of calories, tone all the muscles in the body, while having so much fun that you don't even know you're working out.
See the video in the link.
See the video in the link.
What a "Natural" label really means
Consumers often think that “natural” means “healthy” or “organic,” but it does not. According to the Food and Drug Administration (FDA), “natural” means a product does not contain artificial ingredients. For meat and poultry, which are regulated by the U.S. Department of Agriculture (USDA), a natural food label means that the product was minimally processed without adding artificial ingredients, such as flavors, colors, and preservatives.
For a food to have “healthy” on its label, the FDA has explicit limits on the amount of fat, saturated fat, cholesterol and sodium it contains. Also, a “healthy” food must supply a significant amount of at least one of several important nutrients. “Organic” is a claim regulated by the USDA, which has specific criteria about the source of a food’s ingredients.
What “natural” does not mean
For a food to have “healthy” on its label, the FDA has explicit limits on the amount of fat, saturated fat, cholesterol and sodium it contains. Also, a “healthy” food must supply a significant amount of at least one of several important nutrients. “Organic” is a claim regulated by the USDA, which has specific criteria about the source of a food’s ingredients.
What “natural” does not mean
- A “Natural” product does not mean it’s low in sodium.
- “Natural” on the label isn’t any help if you’re looking for a heart-healthy food either. Given that the fat in butter and meat is natural, a food can be loaded with saturated fat and cholesterol and still be “natural.”
- A food labeled “natural” also has nothing to do with its sugar content.
- For meat and poultry, a “natural” label does not rule out other added ingredients that can change nutrient content.
Need a Little Motivation?
A great way to maintain our motivational momentum is with daily intentions and affirmations. Try writing your desires, dreams, and goals on a notecard. Include your reasons and convey your enthusiasm, and read them aloud every day right when you wake up. When you pause at the start of each day to clarify what you want in your life, you spark your energy and set a beautiful foundation to carry it with you, day after day, until your goal is reached. After all, practice makes perfect.
Organic wines offer flavor, good value
One thing you can expect from an organic wine is that it should be a true expression of the fruit, with very little interference from outside chemicals. Here are several organic wines worth highlighting:
• Fonseca “Terra Bella” Reserve Porto — This ruby port wine from Portugal is relatively new to the U.S. market and is outstanding. This is one of the best values in the list of wines here. This organic port is deep ruby red, and bursts with flavors of plums, raspberries and blueberries, with hints of strawberries and black currants that evolve into coffee and other earthy aromas. It has just a hint of sweetness, but drinks like a fine red wine. This wine costs about $20 to $23.
• Sterling Vineyards 2007 Mendocino Organic Chardonnay — This classic white wine from California is loaded with citrus flavors that jump right out at you with a lemony zing, followed by hints of peaches and apples. It costs about $10.
• Santa Julia 2008 Organica Mendoza Cabernet Sauvignon — This red wine from the Mendoza region of Argentina is a fantastic example of how an organic wine doesn’t have to taste any less amazing than a regular wine. This is full of flavors of black cherries, currants, plums and spices. It should cost about $10.
• Fonseca “Terra Bella” Reserve Porto — This ruby port wine from Portugal is relatively new to the U.S. market and is outstanding. This is one of the best values in the list of wines here. This organic port is deep ruby red, and bursts with flavors of plums, raspberries and blueberries, with hints of strawberries and black currants that evolve into coffee and other earthy aromas. It has just a hint of sweetness, but drinks like a fine red wine. This wine costs about $20 to $23.
• Sterling Vineyards 2007 Mendocino Organic Chardonnay — This classic white wine from California is loaded with citrus flavors that jump right out at you with a lemony zing, followed by hints of peaches and apples. It costs about $10.
• Santa Julia 2008 Organica Mendoza Cabernet Sauvignon — This red wine from the Mendoza region of Argentina is a fantastic example of how an organic wine doesn’t have to taste any less amazing than a regular wine. This is full of flavors of black cherries, currants, plums and spices. It should cost about $10.
Health benefits of happiness
Happy people are generally not only healthier, they're able to accomplish a lot more because they come from a place of strength and power. Here's what you need to know, to protect you mind and your body.
-Regular Exercise: Regular exercise provides a host of benefits including maintaining weight and lowering blood pressure.
-Get "Good" Sleep: the body burns the most fat during "deep sleep", and re-sets chemical patterns in the body-which regulates everything from moods to memory.
-Get a Well-Balanced Diet: which includes vitamins b, d, and omega oils-which all help manage depression.
-Think Happy Thoughts & smile: thinking happy thoughts & smiling changes what is hormonally going on in the body. There is a 30% increase in their ability to increase physical perform for the next several minutes, studies show.
-Maintain Relationships: people in countries outside the US are typically happier, because they pay more attention to relationships.
-Regular Exercise: Regular exercise provides a host of benefits including maintaining weight and lowering blood pressure.
-Get "Good" Sleep: the body burns the most fat during "deep sleep", and re-sets chemical patterns in the body-which regulates everything from moods to memory.
-Get a Well-Balanced Diet: which includes vitamins b, d, and omega oils-which all help manage depression.
-Think Happy Thoughts & smile: thinking happy thoughts & smiling changes what is hormonally going on in the body. There is a 30% increase in their ability to increase physical perform for the next several minutes, studies show.
-Maintain Relationships: people in countries outside the US are typically happier, because they pay more attention to relationships.
Need to recharge your brain? Step outside
In our increasingly urbanized world, it turns out that a little green can go a long way toward improving our health, not just that of the planet. Connection to nature is vital to our mental and physical health, scientists say.
That could mean something as simple as a walk in the park or just a tree viewed through a window. It's the refreshing contact with nature and its uncomplicated demands on us. Modern life — commuting, computing, paying taxes — can place a burden on our brains and bodies.
That could mean something as simple as a walk in the park or just a tree viewed through a window. It's the refreshing contact with nature and its uncomplicated demands on us. Modern life — commuting, computing, paying taxes — can place a burden on our brains and bodies.
Sports drinks may give brain a workout
Energy drinks may boost performance during exercise by activating the brain, new research suggests.
Apparently, brain areas can be activated by titillation of unknown and mysterious receptors in the mouth, according to a study in the latest issue of the Journal of Physiology.
The glucose and maltodextrin triggered specific areas of the brain that are associated with pleasure or reward, but the artificially sweetened water did not.
Any carbohydrate in the mouth could improve exercise performance. However, this has only been demonstrated with glucose and maltodextrin and would need to be proven. The study does not imply that athletes do not need to swallow energy drinks during exercise. The research has identified that as well as the well-known metabolic benefits of ingesting carbohydrate drinks during exercise there is a direct 'central' benefit from simply tasting these substances.
Apparently, brain areas can be activated by titillation of unknown and mysterious receptors in the mouth, according to a study in the latest issue of the Journal of Physiology.
The glucose and maltodextrin triggered specific areas of the brain that are associated with pleasure or reward, but the artificially sweetened water did not.
Any carbohydrate in the mouth could improve exercise performance. However, this has only been demonstrated with glucose and maltodextrin and would need to be proven. The study does not imply that athletes do not need to swallow energy drinks during exercise. The research has identified that as well as the well-known metabolic benefits of ingesting carbohydrate drinks during exercise there is a direct 'central' benefit from simply tasting these substances.
Psychotherapy goes from couch to yoga mat
Psychotherapy has historically been an exercise of the mind, but in the offices of more and more modern-day mental-health providers, emotional healing is taking place not just on the couch but on the yoga mat.
The burgeoning field is called yoga therapy, and its practitioners include psychiatrists, psychologists and social workers who incorporate yoga poses and meditative breathing into their sessions, as well as yoga teachers who want to learn how to address the emotions that bubble up in students during class or in private sessions. The idea, say yoga therapists, is to allow yoga to empower people while priming them to access their deepest emotions.
The burgeoning field is called yoga therapy, and its practitioners include psychiatrists, psychologists and social workers who incorporate yoga poses and meditative breathing into their sessions, as well as yoga teachers who want to learn how to address the emotions that bubble up in students during class or in private sessions. The idea, say yoga therapists, is to allow yoga to empower people while priming them to access their deepest emotions.
Sitting all day can cause chair-related ailments
Sitting puts nearly twice the stress on the spine as standing; slouching while you sit increases the pressure even more.
That's because hunching forward pushes the back into a convex or C shape. Try it. Now pull your shoulders back and together and put your hand on your lower back. That natural concave curve is what you want; slouching fatigues and overstretches the ligaments, causing back pain.
Movement is key because the disks in our vertebrae are important shock absorbers. When we're locked in one position, we're starving the disks of nutrients.
A significant portion of low back pain can be remedied by avoiding the two most common sitting mistakes: leaning forward and having the chair too low.
Change your position. It's the single best thing you can do. Stand up every 15 to 30 minutes and clasp your hands behind your back. Take a phone call standing instead of sitting or simply straighten up, contract your abs and lean back.
That's because hunching forward pushes the back into a convex or C shape. Try it. Now pull your shoulders back and together and put your hand on your lower back. That natural concave curve is what you want; slouching fatigues and overstretches the ligaments, causing back pain.
Movement is key because the disks in our vertebrae are important shock absorbers. When we're locked in one position, we're starving the disks of nutrients.
A significant portion of low back pain can be remedied by avoiding the two most common sitting mistakes: leaning forward and having the chair too low.
Change your position. It's the single best thing you can do. Stand up every 15 to 30 minutes and clasp your hands behind your back. Take a phone call standing instead of sitting or simply straighten up, contract your abs and lean back.
Four reasons to be cheerful
Wishful thinking is no use. It is irresponsible. But there may be grounds for more positive thinking. Here are four reasons for managers to be cheerful.
Things will stop getting worse, probably
There is still business to be done, demand to be met, and customers to be served.
Opportunities as others retreat
Without risk-taking there can be no business. They must still be entrepreneurial even when the prospects are poor.
Time to innovate
Other businesses kept spending to build a more profitable future. Other great consumer brands, such as Kellogg’s, priced themselves cleverly into the market and are still here in strength today.
Good things happen to positive people
Energetic and successful teams have often been inspired by leaders who radiate positive feelings and stimulate greater creativity.
Things will stop getting worse, probably
There is still business to be done, demand to be met, and customers to be served.
Opportunities as others retreat
Without risk-taking there can be no business. They must still be entrepreneurial even when the prospects are poor.
Time to innovate
Other businesses kept spending to build a more profitable future. Other great consumer brands, such as Kellogg’s, priced themselves cleverly into the market and are still here in strength today.
Good things happen to positive people
Energetic and successful teams have often been inspired by leaders who radiate positive feelings and stimulate greater creativity.
Organic basics: Plants, fertilizers and pest control
The three most important practices in an organic garden include plant selection, feeding and pest control.
The easiest piece to organic gardening is plant selection. This is especially true for vegetables and herbs, as there is now a wide selection of organic seeds and seedlings.
The feeding is easy as well. Organic lines of fertilizer have become widespread.
Pest control has also evolved to new levels. Today, there is an improved selection of natural pest control products.
The easiest piece to organic gardening is plant selection. This is especially true for vegetables and herbs, as there is now a wide selection of organic seeds and seedlings.
The feeding is easy as well. Organic lines of fertilizer have become widespread.
Pest control has also evolved to new levels. Today, there is an improved selection of natural pest control products.
How old is too old to work?
Researchers have learned that there is no ideal retirement age and that older adults who keep their thinking skills sharp by learning new things off the job can stay more competitive in the job market, too.
What we find now from research and a neurological perspective is [that] the secret to good aging is, you have to keep busy. Sometimes that means exercise, physical activity. But it means a lot of mental and cognitive activity.
Older adults frequently retire from one career and transition into another -- something that's matched to their skills and experience and takes into account any age-related disadvantages. Focus on what work can you do that you can keep up with as you age.
What we find now from research and a neurological perspective is [that] the secret to good aging is, you have to keep busy. Sometimes that means exercise, physical activity. But it means a lot of mental and cognitive activity.
Older adults frequently retire from one career and transition into another -- something that's matched to their skills and experience and takes into account any age-related disadvantages. Focus on what work can you do that you can keep up with as you age.
Smart fitness for grown-ups: 11 Tips for the over-40 exerciser
Get comfortable. Yes, in your own (running) shoes, but also in the setting where you work out.
Find activities that are right for you. Do what you like to do. Do what you can—whatever fits into your schedule.
It's not all about aerobics. There are so many changes that happen to our bodies when we age, and changes to our heart are only part of it. Be aware of the need for strength-training, flexibility, and equilibrium-building exercises.
Start slowly. No matter how experienced you are, a good warm-up becomes more essential as you age.
Change it up. You're vulnerable to injuries, not to mention boredom, when you do the same thing every day.
Make it a priority, and don't make excuses. People need to treat exercise the way they treat other essentials in life. We schedule office meetings, so why not workouts?
Don't underestimate yourself. If you're a newbie, don't think you can't make giant leaps in your fitness; plenty of age-group champions in running, for example, never laced up a pair of shoes until their 40th birthdays were well in the rearview mirror.
Speed up. That means you are not consigned to a plodding pace.
Get social support if you need it. Local running, walking, cycling, and swimming clubs offer a chance to do a normally solitary sport with others, while classes at the local Y or gym can give you built-in companionship.
Mind old injuries. Work within the bounds of your health.
Don't obsess over weight. Try thinking of exercise in terms of the other, less visible health benefits it's providing, like reducing your risk of type 2 diabetes, heart disease, and some forms of cancer. And there are other bonuses, like helping you get better sleep, feel strong, or enjoy the moment
Find activities that are right for you. Do what you like to do. Do what you can—whatever fits into your schedule.
It's not all about aerobics. There are so many changes that happen to our bodies when we age, and changes to our heart are only part of it. Be aware of the need for strength-training, flexibility, and equilibrium-building exercises.
Start slowly. No matter how experienced you are, a good warm-up becomes more essential as you age.
Change it up. You're vulnerable to injuries, not to mention boredom, when you do the same thing every day.
Make it a priority, and don't make excuses. People need to treat exercise the way they treat other essentials in life. We schedule office meetings, so why not workouts?
Don't underestimate yourself. If you're a newbie, don't think you can't make giant leaps in your fitness; plenty of age-group champions in running, for example, never laced up a pair of shoes until their 40th birthdays were well in the rearview mirror.
Speed up. That means you are not consigned to a plodding pace.
Get social support if you need it. Local running, walking, cycling, and swimming clubs offer a chance to do a normally solitary sport with others, while classes at the local Y or gym can give you built-in companionship.
Mind old injuries. Work within the bounds of your health.
Don't obsess over weight. Try thinking of exercise in terms of the other, less visible health benefits it's providing, like reducing your risk of type 2 diabetes, heart disease, and some forms of cancer. And there are other bonuses, like helping you get better sleep, feel strong, or enjoy the moment
Banish negative vibes
Here are some tools you can use to banish nasty vibes given off in a bad day.
• Give yourself a pep talk.
• Reach out to others.
• Say something nice to someone.
• Escape through a good book.
• Have a cry. But only a little one.
• Smile at someone.
• Have a massage.
• Don't overdo comfort food.
• Alcohol can cause more negative feelings.
• Pet a pet.
• Go outside. Green vibes can drive out black moods.
• Let your own spirituality brighten your day.
• Give yourself a pep talk.
• Reach out to others.
• Say something nice to someone.
• Escape through a good book.
• Have a cry. But only a little one.
• Smile at someone.
• Have a massage.
• Don't overdo comfort food.
• Alcohol can cause more negative feelings.
• Pet a pet.
• Go outside. Green vibes can drive out black moods.
• Let your own spirituality brighten your day.
Wallet-friendly ways to get fit
Just Play Around
Engage in unstructured, creative and spontaneous physical activities reminiscent of child-like play. Incorporating play into a daily routine can be as easy and low-budget as going on a walk or a hike with family, tossing a Frisbee, shooting hoops, or even putting on some music and dancing.
There's also free or low-cost advice online; many offer mini workouts or tips on www.exercisetv.tv.
Squeeze in Short Workouts
Adding short bouts of exercise into your regular schedule can be done at home or even in the office.
Eat Right
For free nutritional guidance, www.mypyramid.gov offers interactive tools to help you develop a healthy lifestyle. The site allows you to calculate caloric intake, personalize a health routine, plan a healthy menu and even download podcasts to keep you motivated and informed on the go.
Engage in unstructured, creative and spontaneous physical activities reminiscent of child-like play. Incorporating play into a daily routine can be as easy and low-budget as going on a walk or a hike with family, tossing a Frisbee, shooting hoops, or even putting on some music and dancing.
There's also free or low-cost advice online; many offer mini workouts or tips on www.exercisetv.tv.
Squeeze in Short Workouts
Adding short bouts of exercise into your regular schedule can be done at home or even in the office.
Eat Right
For free nutritional guidance, www.mypyramid.gov offers interactive tools to help you develop a healthy lifestyle. The site allows you to calculate caloric intake, personalize a health routine, plan a healthy menu and even download podcasts to keep you motivated and informed on the go.
What is stress? How to deal with stress
Anything that poses a challenge or a threat to our well-being is a stress. Some stresses get you going and they are good for you - without any stress at all many say our lives would be boring and would probably feel pointless. However, when the stresses undermine both our mental and physical health they are bad.
When we are stressed the following happens:
* Blood pressure rises
* Breathing becomes more rapid
* Digestive system slows down
* Heart rate (pulse) rises
* Immune system goes down
* Muscles become tense
* We do not sleep (heightened state of alertness)
We all respond differently to a given situation for three main reasons
1. We do not all interpret each situation in the same way.
2. Because of this, we do not all call on the same resources for each situation
3. We do not all have the same resources and skills.
How to deal with stress
There are three broad methods you can follow to treat stress, they include self-help, self management, and medication.
Self help for treating stress
Exercise - exercise has been proven to have a beneficial effect on a person's mental and physical state.
Division of labor - try to delegate your responsibilities at work, or share them.
Assertiveness - don't say yes to everything.
Alcohol and drugs - alcohol and drugs will not help you manage your stress better.
Caffeine - cut down.
Nutrition - eat plenty of fruit and vegetables.
Time - make sure you set aside some time each day just for yourself.
Breathing - there are some effective breathing techniques which will slow down your system and help you relax.
Talk - Express your thoughts and worries to you family, friends, work colleagues and your boss.
Seek professional help - if the stress is affecting the way you function; go and see your doctor.
Relaxation techniques - mediation, massage, or yoga have been known to greatly help people with stress.
Stress management techniques
Stress management can help you to either remove or change the source of stress, alter the way you view a stressful event, lower the impact that stress might have on your body, and teach you alternative ways of coping. Techniques can be gained if you read self-help books, attend a stress management course, or seek the help of a counselor or psychotherapist for personal development or therapy sessions.
Medicines
Doctors will not usually prescribe medications for coping with stress, unless the patient has an underlying illness, such as depression or some type of anxiety. There is a risk that all the medication will do is mask the stress, rather than help you deal and cope with it.
When we are stressed the following happens:
* Blood pressure rises
* Breathing becomes more rapid
* Digestive system slows down
* Heart rate (pulse) rises
* Immune system goes down
* Muscles become tense
* We do not sleep (heightened state of alertness)
We all respond differently to a given situation for three main reasons
1. We do not all interpret each situation in the same way.
2. Because of this, we do not all call on the same resources for each situation
3. We do not all have the same resources and skills.
How to deal with stress
There are three broad methods you can follow to treat stress, they include self-help, self management, and medication.
Self help for treating stress
Exercise - exercise has been proven to have a beneficial effect on a person's mental and physical state.
Division of labor - try to delegate your responsibilities at work, or share them.
Assertiveness - don't say yes to everything.
Alcohol and drugs - alcohol and drugs will not help you manage your stress better.
Caffeine - cut down.
Nutrition - eat plenty of fruit and vegetables.
Time - make sure you set aside some time each day just for yourself.
Breathing - there are some effective breathing techniques which will slow down your system and help you relax.
Talk - Express your thoughts and worries to you family, friends, work colleagues and your boss.
Seek professional help - if the stress is affecting the way you function; go and see your doctor.
Relaxation techniques - mediation, massage, or yoga have been known to greatly help people with stress.
Stress management techniques
Stress management can help you to either remove or change the source of stress, alter the way you view a stressful event, lower the impact that stress might have on your body, and teach you alternative ways of coping. Techniques can be gained if you read self-help books, attend a stress management course, or seek the help of a counselor or psychotherapist for personal development or therapy sessions.
Medicines
Doctors will not usually prescribe medications for coping with stress, unless the patient has an underlying illness, such as depression or some type of anxiety. There is a risk that all the medication will do is mask the stress, rather than help you deal and cope with it.
Monday, April 27, 2009
Review confirms links between diet, heart health
Vegetables, nuts and the so-called "Mediterranean" diet are heart-friendly, while trans fats and foods with a high glycemic index can harm your heart, say researchers who reviewed 189 studies published between 1950 and 2007.
The Mediterranean died is typically loaded with fruits, vegetables, grains and olive oil.
The researchers also found modest evidence of a causal relationship between heart health and several other foods and vitamins, such as fish, omega-3 fatty acids from marine sources, folate, whole grains, alcohol, fruits, fiber, dietary vitamins E and C and beta carotene.
The Mediterranean died is typically loaded with fruits, vegetables, grains and olive oil.
The researchers also found modest evidence of a causal relationship between heart health and several other foods and vitamins, such as fish, omega-3 fatty acids from marine sources, folate, whole grains, alcohol, fruits, fiber, dietary vitamins E and C and beta carotene.
Tips for weight loss and healthy eating
Tips for students interested in losing weight
Getting Started
1. Start slow and then work your way up to a vigorous workout.
2. Find a friend to workout with you. This will be great motivation.
3. Focus on feeling good instead of specific results.
4. Get plenty of sleep! (8 hours)
5. Plan workout activities you enjoy. If you don’t like running, don’t force yourself to use the treadmill.
6. Make working out a priority instead of just an option.
7. Pick a specific exercise time everyday and stick to it.
8. Don’t let a lack of energy stop you. Exercising will actually give you energy.
9. Create a log to track what you’re doing each time you work out.
10. Create rewards for yourself.
Exercise
1. Walk more to class instead of driving.
2. Take the stairs instead of the elevator.
3. Park farther away from a building to allow for extra exercise.
4. Stretch. Flexibility is an important part of fitness.
5. Use housework as a form of exercise.
6. Basic muscle toning exercises are simple yet effective and can be done in the comfort of your home.
7. Aerobic fitness is important so don’t just focus on toning.
8. If you’re looking for a workout routine, public libraries have DVDs members can rent.
9. Go the extra distance when looking for a vending machine or bathroom.
10. Workout in between classes instead of just sitting around campus.
11. Swimming is also an easy and fun workout.
12. Hiking can be both adventurous and a workout.
13. Play football, Frisbee, or volleyball with friends.
14. Use your resources! Schools have free workout classes at the fitness center open to students.
Healthy Eating
1. Trail mix without the chocolate is a healthy snack for students.
2. Cereal is also a healthy snack.
3. It’s cheaper and healthier to grocery shop for food rather than spending the money at fast food restaurants.
4. Focus on the healthier options of on campus food.
5. Stay hydrated! Water helps to curve hunger as well.
6. If you don’t live close to campus, pack a lunch or snacks for the day.
7 Make healthier choices when eating out.
8. You don’t have to cut desserts from your diet all together, just choose a healthier dessert, perhaps something with fruit and low in sugar.
9. Although ice cream sounds inviting to beat the summer heat, go for a simple vanilla ice cream cone rather than the triple hot fudge sundae.
10. Often students turn to coffee to help them beat the long nights of studying. Try it without all the cream and sugar.
11. Alcohol has a lot of extra calories. Try MGD 64, a 64 calorie beer.
12. Overall, pick healthier places to eat.
Getting Started
1. Start slow and then work your way up to a vigorous workout.
2. Find a friend to workout with you. This will be great motivation.
3. Focus on feeling good instead of specific results.
4. Get plenty of sleep! (8 hours)
5. Plan workout activities you enjoy. If you don’t like running, don’t force yourself to use the treadmill.
6. Make working out a priority instead of just an option.
7. Pick a specific exercise time everyday and stick to it.
8. Don’t let a lack of energy stop you. Exercising will actually give you energy.
9. Create a log to track what you’re doing each time you work out.
10. Create rewards for yourself.
Exercise
1. Walk more to class instead of driving.
2. Take the stairs instead of the elevator.
3. Park farther away from a building to allow for extra exercise.
4. Stretch. Flexibility is an important part of fitness.
5. Use housework as a form of exercise.
6. Basic muscle toning exercises are simple yet effective and can be done in the comfort of your home.
7. Aerobic fitness is important so don’t just focus on toning.
8. If you’re looking for a workout routine, public libraries have DVDs members can rent.
9. Go the extra distance when looking for a vending machine or bathroom.
10. Workout in between classes instead of just sitting around campus.
11. Swimming is also an easy and fun workout.
12. Hiking can be both adventurous and a workout.
13. Play football, Frisbee, or volleyball with friends.
14. Use your resources! Schools have free workout classes at the fitness center open to students.
Healthy Eating
1. Trail mix without the chocolate is a healthy snack for students.
2. Cereal is also a healthy snack.
3. It’s cheaper and healthier to grocery shop for food rather than spending the money at fast food restaurants.
4. Focus on the healthier options of on campus food.
5. Stay hydrated! Water helps to curve hunger as well.
6. If you don’t live close to campus, pack a lunch or snacks for the day.
7 Make healthier choices when eating out.
8. You don’t have to cut desserts from your diet all together, just choose a healthier dessert, perhaps something with fruit and low in sugar.
9. Although ice cream sounds inviting to beat the summer heat, go for a simple vanilla ice cream cone rather than the triple hot fudge sundae.
10. Often students turn to coffee to help them beat the long nights of studying. Try it without all the cream and sugar.
11. Alcohol has a lot of extra calories. Try MGD 64, a 64 calorie beer.
12. Overall, pick healthier places to eat.
Eliminating stress a key to good health
Regardless of the cause of your stress, when your brain reacts to something you find stressful, you experience an elevation of stress-reactive hormones that cause mental and physical health effects.
Research has found that chronic stress causes as much as 60-90 percent of all illnesses, including immune system responses and other physical symptoms such as chronic unexplained pain, ulcers, high blood pressure, migraines, PMS, irritable bowel syndrome, just to name a few. From a mental standpoint, you have less ability to focus, think clearly and remember things.
Some stressors we have some control over, such as getting enough sleep, time management, proper exercise and consuming enough of the right nutrients. Having these basic needs taken care of may eliminate some of the day to day stress.
Research has found that chronic stress causes as much as 60-90 percent of all illnesses, including immune system responses and other physical symptoms such as chronic unexplained pain, ulcers, high blood pressure, migraines, PMS, irritable bowel syndrome, just to name a few. From a mental standpoint, you have less ability to focus, think clearly and remember things.
Some stressors we have some control over, such as getting enough sleep, time management, proper exercise and consuming enough of the right nutrients. Having these basic needs taken care of may eliminate some of the day to day stress.
New Fitness Accessory for the Nintendo Wii and Wii Fit
Turn your Wii(TM) controllers into dumbbells with Riiflex(TM)
Power Play Corp has announced the launch of a new fitness accessory designed for use with the Wii(TM) and Wii Fit(TM) called Riiflex(TM). The patent-pending peripheral converts the Wii(TM) remote and Wii(TM) “nunchuck” (the alternate hand controller) into a set of dumbbells giving the users the resistance of weights while still allowing access to of all controller functions.
The Riiflex(TM) product was created to provide additional resistance for exercise games on the Wii(TM) console and is not recommended for all games.
Power Play Corp has announced the launch of a new fitness accessory designed for use with the Wii(TM) and Wii Fit(TM) called Riiflex(TM). The patent-pending peripheral converts the Wii(TM) remote and Wii(TM) “nunchuck” (the alternate hand controller) into a set of dumbbells giving the users the resistance of weights while still allowing access to of all controller functions.
The Riiflex(TM) product was created to provide additional resistance for exercise games on the Wii(TM) console and is not recommended for all games.
The benefits of being positive
People with a positive emotional style – happy, lively, and calm – were nearly three times less likely to develop a cold after being exposed to a virus than the negative-minded volunteers. They were infected by the bug, but their body's reaction to it meant they were less likely to have a cold. "We found that the tendency to express positive emotions was associated with greater resistance to developing a cold,'' say the researchers.
Common colds are not the only health problem to be avoided or lessened by being positive. New research shows that men and women with so-called dispositional optimism – defined as having positive expectations for the future – were less sensitive to pain.
Positive folk may also be less likely to die prematurely and to live seven or more years longer than the more miserable. They recover more quickly from surgery, may be less likely to develop cancer, suffer a stroke, die from heart disease, or suffer from depression.
Happier people live longer, get fewer infections and feel less pain.
Common colds are not the only health problem to be avoided or lessened by being positive. New research shows that men and women with so-called dispositional optimism – defined as having positive expectations for the future – were less sensitive to pain.
Positive folk may also be less likely to die prematurely and to live seven or more years longer than the more miserable. They recover more quickly from surgery, may be less likely to develop cancer, suffer a stroke, die from heart disease, or suffer from depression.
Happier people live longer, get fewer infections and feel less pain.
Four ways to strengthen ankles
There are four basic movements the ankles can perform: plantar flexion (pointing), dorsi flexion (flexing), inversion (point toes inward) and eversion (point toes outward). You need to strengthen the muscles that contribute to all the possible movements.
1 Stand on your toes, with your heel as high as you can lift it and hold for 10 seconds. Repeat with the other foot.
2 Place one foot out slightly in front of the other and lift the toes of the front foot, keeping the heel on the ground. Now, tap your toes up and down.
3 Sitting comfortably on the floor or a mat, extend your feet in front of you. Point the toes inward as far as you can and then out. Hold in each position for 10 seconds.
4 Use your foot as an air brush and draw pictures or write your name in the air moving only your feet.
1 Stand on your toes, with your heel as high as you can lift it and hold for 10 seconds. Repeat with the other foot.
2 Place one foot out slightly in front of the other and lift the toes of the front foot, keeping the heel on the ground. Now, tap your toes up and down.
3 Sitting comfortably on the floor or a mat, extend your feet in front of you. Point the toes inward as far as you can and then out. Hold in each position for 10 seconds.
4 Use your foot as an air brush and draw pictures or write your name in the air moving only your feet.
Yoga master aims to unite mind and body
An enlightened master of yoga and meditation says yoga is much more than postures on a floor mat.
"The word yoga means 'uniting' – uniting us with the whole cosmos, uniting us with nature," says Paramahamsa Nithyananda. "One part of it is physical postures, helping us to keep our health and mental wellness. Somehow in many countries, yoga is understood just as postures. It is much more than that."
Nithyananda is just 31, but has two million followers around the world. He teaches meditation to achieve what he calls "no mind" – a super-conscious state where all the world’s most creative thought, including scientific discoveries, come from. Nithyananda says most people don't even know this consciousness is possible.
"From a young age, we are taught how to develop the mind, but we are never taught how to relax or unclutch from it -- even for a few moments. So if we know how to relax from it, we'll know how to use it to its peak potential."
"The word yoga means 'uniting' – uniting us with the whole cosmos, uniting us with nature," says Paramahamsa Nithyananda. "One part of it is physical postures, helping us to keep our health and mental wellness. Somehow in many countries, yoga is understood just as postures. It is much more than that."
Nithyananda is just 31, but has two million followers around the world. He teaches meditation to achieve what he calls "no mind" – a super-conscious state where all the world’s most creative thought, including scientific discoveries, come from. Nithyananda says most people don't even know this consciousness is possible.
"From a young age, we are taught how to develop the mind, but we are never taught how to relax or unclutch from it -- even for a few moments. So if we know how to relax from it, we'll know how to use it to its peak potential."
Trying to lose weight? Watch what you drink
- 75 percent of U.S. adults are projected to be overweight or obese by 2015
- Americans consume 150 to 300 more calories a day than 30 years ago
- Liquid calories are hard to keep track of, aren't as filling as regular food
- Cutting out 150 calories every day could save you from gaining 15 pounds a year
The 8 rules of pregnancy nutrition
According to the March of Dimes, for most women it only takes 100 to 300 extra calories a day to support their baby's growth.
Those calories should come from healthy foods from the following five food groups: fruits, vegetables, grains, proteins and milk products.
Eating for two shouldn't cost twice as much. Moms-to-be can eat healthy and keep grocery budgets balanced, too.
At the store:
Compare prices between store brands and name brands; some store brands cost less and have the same nutritional value.
At home:
Have staples on hand, including beans, rice, pasta and peanut butter. Drink lots of water, filtered from the tap - drink at least 64 oz. water per day as this helps prevent constipation (a common problem during pregnancy).
Another way to save money is to replace meat with beans, lentils, nuts, or soy a couple of times a week.
Healthy snacks:
* A couple of whole wheat crackers with peanut butter, a small glass of low fat milk and a small apple.
* Small yogurt with a handful of granola and a small orange.
* One cheese stick, a handful of walnuts, a few strawberries and a stick of celery with peanut butter.
Those calories should come from healthy foods from the following five food groups: fruits, vegetables, grains, proteins and milk products.
Eating for two shouldn't cost twice as much. Moms-to-be can eat healthy and keep grocery budgets balanced, too.
At the store:
Compare prices between store brands and name brands; some store brands cost less and have the same nutritional value.
At home:
Have staples on hand, including beans, rice, pasta and peanut butter. Drink lots of water, filtered from the tap - drink at least 64 oz. water per day as this helps prevent constipation (a common problem during pregnancy).
Another way to save money is to replace meat with beans, lentils, nuts, or soy a couple of times a week.
Healthy snacks:
* A couple of whole wheat crackers with peanut butter, a small glass of low fat milk and a small apple.
* Small yogurt with a handful of granola and a small orange.
* One cheese stick, a handful of walnuts, a few strawberries and a stick of celery with peanut butter.
Brain-fitness games soar, but do they work?
Based on the premise of "use it or lose it," more and more seniors and increasingly their baby boomer counterparts are trying to keep their brains in fighting trim with crossword puzzles, Sudoku and video games.
What's driving the trend are claims that exercising neurons and their connections may help stave off the development of Alzheimer's and other forms of dementia.
Dr. Donald Stuss, vice-president of research at Baycrest in Toronto, says not that long ago, scientists thought the brain "was fixed" after it had reached full development in childhood.
But in the last 15 years, studies have shown that the brain has far more plasticity than previously believed, and can even grow new neurons under certain conditions.
"Whatever you do will be helpful ... because we know the more active you are, whatever you do it will have some potential benefit," he says of giving the neurons regular workouts.
Yet there is no scientific proof for many of these brain-fitness games that they actually improve cognitive ability over the long-term, experts say. Carefully controlled clinical trials to prove their worth haven't been done.
What's driving the trend are claims that exercising neurons and their connections may help stave off the development of Alzheimer's and other forms of dementia.
Dr. Donald Stuss, vice-president of research at Baycrest in Toronto, says not that long ago, scientists thought the brain "was fixed" after it had reached full development in childhood.
But in the last 15 years, studies have shown that the brain has far more plasticity than previously believed, and can even grow new neurons under certain conditions.
"Whatever you do will be helpful ... because we know the more active you are, whatever you do it will have some potential benefit," he says of giving the neurons regular workouts.
Yet there is no scientific proof for many of these brain-fitness games that they actually improve cognitive ability over the long-term, experts say. Carefully controlled clinical trials to prove their worth haven't been done.
FitSync® is best selling and highest rated fitness app in Google android market
FitSync for Android extends FitSync's innovative integration of mobile workout tools with its online portal where users can network with fellow healthy lifestyle enthusiasts, fitness and healthcare professionals, and other resources via handheld devices and the Internet. FitSync is also available for Apple iPhone, iPod® Touch, Windows Mobile®, Palm® and Java™ powered devices.
"FitSync gives you the next best thing to a gym buddy ... download free training programs, log your workouts and compare your performance against a worldwide community. "
"FitSync gives you the next best thing to a gym buddy ... download free training programs, log your workouts and compare your performance against a worldwide community. "
B12 nutrition quiz
1. B12 is needed to help make DNA, the genetic material in all cells. TRUE
2. The food highest in B12 is fortified breakfast cereals. FALSE
3. Among the people said to be helped by B12 supplements are those with pernicious anemia and gastrointestinal disorders, as well as older adults and vegetarians. TRUE
4. Pregnant and lactating women need to refrain from B12. FALSE
5. Sixty percent of Americans over age 60 are B12-deficient. FALSE
6. Vegans are at greater risk of developing B12 deficiency than lacto-ovo vegetarians and non-vegetarians because natural food sources of B12 are mostly limited to foods that come from animals. TRUE
2. The food highest in B12 is fortified breakfast cereals. FALSE
3. Among the people said to be helped by B12 supplements are those with pernicious anemia and gastrointestinal disorders, as well as older adults and vegetarians. TRUE
4. Pregnant and lactating women need to refrain from B12. FALSE
5. Sixty percent of Americans over age 60 are B12-deficient. FALSE
6. Vegans are at greater risk of developing B12 deficiency than lacto-ovo vegetarians and non-vegetarians because natural food sources of B12 are mostly limited to foods that come from animals. TRUE
Your aerobic workout program, plus 5 great warm-up exercises
Check out the 10-Week Workout, designed by Dr. Wright, including sections on flexibility, load-carrying, and equilibrium exercises.
The following warm-up exercises can easily be performed before any kind of exercise.
Toe and Heel Walks
Walking on your toes gives your calves, in the back of your lower legs, a good warm-up.
Skip
It's a good way for you to warm up.
Hip Circles
Hip circles warm up the large muscles in the front and back of your midsection and buttocks.
Lunge
This lunge not only warms up your hips and buttocks but also stretches your hip flexor muscles.
Inchworm
The inchworm warms up your legs while giving a good stretch to the hamstrings and calf muscles that run down the backs of your legs.
The following warm-up exercises can easily be performed before any kind of exercise.
Toe and Heel Walks
Walking on your toes gives your calves, in the back of your lower legs, a good warm-up.
Skip
It's a good way for you to warm up.
Hip Circles
Hip circles warm up the large muscles in the front and back of your midsection and buttocks.
Lunge
This lunge not only warms up your hips and buttocks but also stretches your hip flexor muscles.
Inchworm
The inchworm warms up your legs while giving a good stretch to the hamstrings and calf muscles that run down the backs of your legs.
Relationship: 10 steps to happiness and emotional fulfillment
Here are 10 steps you can take to increase your happiness.
1. Be with others who make you smile.
2. Hold on to your values.
3. Accept the good.
4. Imagine the best.
5. Do things you love.
6. Find purpose.
7. Listen to your heart.
8. Push yourself, not others.
9. Be open to change.
10. Bask in the simple pleasures.
1. Be with others who make you smile.
2. Hold on to your values.
3. Accept the good.
4. Imagine the best.
5. Do things you love.
6. Find purpose.
7. Listen to your heart.
8. Push yourself, not others.
9. Be open to change.
10. Bask in the simple pleasures.
Sunday, April 26, 2009
Wellness -- Just a serving of milk away
April Rueber and dietician Megan Conrad remind us why milk is called "nature's wellness drink."
Emotional fitness: Families can benefit from sharing in some good 'Idol' time
Dinners around the dining room table strengthen bonds, help kids feel emotionally secure and save money. People who enjoy a tv show together interact with each other in a fun way, and that process can’t help but make everyone feel closer. The idea here is that finding something everyone can enjoy and participate in is good for emotional fitness. You can laugh together, and argue (in a fun way) about who deserves to win and who doesn’t.
'Supermarket guru' has tips on nutrition, saving money
Phil Lempert, "The Supermarket Guru," is an expert on consumer behavior and food-industry trends. He appears frequently on national television, and his Web site supermarketguru.com has for 15 years offered shopping tips, product reviews, food news and nutrition advice.
If you shop every other day, you're going to save money, you're going to eat better and you're going to enjoy your food more.
It's a much smarter, better way to shop. And you're more in tune with your food. The problem that we have, whether it's obesity or price or any of these things, is that we've gotten away from our food.
If you shop every other day, you're going to save money, you're going to eat better and you're going to enjoy your food more.
It's a much smarter, better way to shop. And you're more in tune with your food. The problem that we have, whether it's obesity or price or any of these things, is that we've gotten away from our food.
Best ways to prevent back pain
A new survey by Consumer Reports found that 80 percent of adults have experienced back pain at some point in their lives, and that those who suffered reported trying 5-6 different treatments to alleviate their pain.
The best treatment for back problems is to not get them in the first place, and that practices like maintaining proper posture, stretching and having a good mattress will help prevent the onset of pain. Some find that doing yoga is beneficial for their own back pain.
The best treatment for back problems is to not get them in the first place, and that practices like maintaining proper posture, stretching and having a good mattress will help prevent the onset of pain. Some find that doing yoga is beneficial for their own back pain.
Sticking with exercise. Suggestions to keep up your routine
Starting an exercise routine isn't the hardest part -- sticking with it is.
The American Academy of Family Physicians offers these suggestions:
* If you enjoy exercise, you're more likely to do it.
* Find a workout buddy to motivate you and make exercising more social.
* Figure out the time of day you enjoy exercising most, and plan it then.
* Don't push yourself too hard.
* Choose a variety of exercises that you like, and alternate them.
The American Academy of Family Physicians offers these suggestions:
* If you enjoy exercise, you're more likely to do it.
* Find a workout buddy to motivate you and make exercising more social.
* Figure out the time of day you enjoy exercising most, and plan it then.
* Don't push yourself too hard.
* Choose a variety of exercises that you like, and alternate them.
Hula hooping is total fitness for the mind and body
A kicky fad of yesteryear is circling back around. It's hula hooping, but probably not like you remember.It offers a full range of motion. One can do jumps and throws and leaps, and toss it around our & off the body. It can be the new yoga. The benefits are amazing. It's a great workout and you're getting in shape, but it's also mental. The rocking sensation is like a baby rocking in its cradle. It's soothing and has a lot of the same qualities and principles that go hand in hand with yoga.
What you eat can improve your health, mind, and appearance
Following good-for-you food goals will help your whole body. Eating certain foods can help heart, brain, bones, eyes, skin, and hair. The more colors in a diet, the better, because of fruits and vegetables variety. Antioxidants fight free radicals which attack skin and cause premature aging.
For Silky Skin and Hair
Antioxidants like lycopene and vitamin C, as well as soy protein and omega-3 fatty acids, help keep skin glowing.
Eat For Your Eyes
People who ate two servings of fish weekly benefited from an almost 50 percent decrease in the risk of age-related macular degeneration (AMD). Eggs, leafy greens, broccoli, winter squash, and Brussels sprouts all contain the antioxidants lutein and zeaxanthin (both associated with eye health), as well as vitamins C and E, zinc, and beta-carotene.
Build Better Bones
Calcium, vitamin D, and phosphorus work together to build strong bones. Even though green leafy and cruciferous vegetables (like spinach and broccoli) contain calcium, the body absorbs it best from dairy products.
Heart Helpers
Whole grains, fatty fish, and fresh fruits and vegetables are the keys to keeping your heart in prime condition.
Brain Boosters
Omega-3 fatty acids and whole grains are good for your heart -- and they're good for your brain and mental health, too.
For Silky Skin and Hair
Antioxidants like lycopene and vitamin C, as well as soy protein and omega-3 fatty acids, help keep skin glowing.
Eat For Your Eyes
People who ate two servings of fish weekly benefited from an almost 50 percent decrease in the risk of age-related macular degeneration (AMD). Eggs, leafy greens, broccoli, winter squash, and Brussels sprouts all contain the antioxidants lutein and zeaxanthin (both associated with eye health), as well as vitamins C and E, zinc, and beta-carotene.
Build Better Bones
Calcium, vitamin D, and phosphorus work together to build strong bones. Even though green leafy and cruciferous vegetables (like spinach and broccoli) contain calcium, the body absorbs it best from dairy products.
Heart Helpers
Whole grains, fatty fish, and fresh fruits and vegetables are the keys to keeping your heart in prime condition.
Brain Boosters
Omega-3 fatty acids and whole grains are good for your heart -- and they're good for your brain and mental health, too.
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