A comprehensive exercise program includes four varieties of exercises.
The first, known as endurance exercises, includes, for example, running, swimming and biking.
The second category of exercises is strengthening exercises. These exercises are directed to building up the individual's muscles.
The third category is stretching exercises which help maintain flexibility.
The fourth group, called balance exercises, is designed to prevent an individual from falling.
Saturday, May 23, 2009
Cancer and exercise
The American Cancer Society says exercise is important. A special program is helping cancer patients' mind, body and spirit...
Nia is a blend of the dance arts, martial arts and healing arts to boost energy, strength and flexibility.
Click here to watch the video
Nia is a blend of the dance arts, martial arts and healing arts to boost energy, strength and flexibility.
Click here to watch the video
When to accelerate your exercise routine
Question:
I walk two miles every day and still can’t lose a pound. I am 20 pounds overweight and need help.
Answer:
If you are eating right, the exercise will be the biggest factor in your weight loss success. At this time, walking is not enough for you. You must change the distance or the intensity, by a good amount. Your body needs to be tested and that means challenging yourself. Keep track of how hard you are breathing. Increase your speed so that your breathe is labored.
If you can find time, cross train and add in another cardio activity, like jumping rope. Jumping rope burns the most calories of almost any activity.
I walk two miles every day and still can’t lose a pound. I am 20 pounds overweight and need help.
Answer:
If you are eating right, the exercise will be the biggest factor in your weight loss success. At this time, walking is not enough for you. You must change the distance or the intensity, by a good amount. Your body needs to be tested and that means challenging yourself. Keep track of how hard you are breathing. Increase your speed so that your breathe is labored.
If you can find time, cross train and add in another cardio activity, like jumping rope. Jumping rope burns the most calories of almost any activity.
Emotional overeating soothes in times of stress
It's not uncommon for people to console themselves emotionally with some of the more affordable and accessible creature comforts.
One way to combat the urge to binge eat or indulge in emotional eating is by becoming more actively aware of what you are eating, and also eating quality foods, as opposed to quantity.
The more nutrition you eat, the more you get the vitamins and nutrients you need, the less craving you have to binge. A lot of the time people are filling their body with empty calories that have no nutritional value. The healthier you eat, the less your body craves.
One way to combat the urge to binge eat or indulge in emotional eating is by becoming more actively aware of what you are eating, and also eating quality foods, as opposed to quantity.
The more nutrition you eat, the more you get the vitamins and nutrients you need, the less craving you have to binge. A lot of the time people are filling their body with empty calories that have no nutritional value. The healthier you eat, the less your body craves.
The 10 commandments of cancer prevention
1. Avoid unnecessary exposure to radiation. Protect yourself from ultraviolet radiation in sunlight, which increases the risk of melanomas and other skin cancers.
2. Avoid tobacco in all its forms, including exposure to secondhand smoke.
3. Eat properly. Reduce your consumption of saturated fat and red meat, which appears to increase the risk of colon and prostate cancers. Limit your intake of charbroiled foods (especially meat), and avoid deep-fried foods. Two large 2003 studies found that high-fiber diets may reduce the risk of colon cancer. And don't forget to eat fish two to three times a week; you'll get protection from heart disease, and you may reduce your risk of prostate cancer.
4. Exercise regularly. Physical activity has been linked to a reduced risk of colon cancer, and it may even help prevent prostate cancer.
5. Stay lean. Obesity increases the risk of many forms of cancer. Calories count; if you need to slim down, take in fewer calories and burn more with exercise.
6. If you choose to drink, limit yourself to one to two drinks a day. Excess alcohol increases the risk of cancers of the mouth, larynx (voice box), esophagus (food pipe), liver, and colon; it also increases a woman's risk of breast cancer.
7. Avoid exposure to industrial and environmental toxins such as asbestos fibers, benzene, aromatic amines, and polychlorinated biphenyls (PCBs).
8. Avoid infections that contribute to cancer, including hepatitis viruses, HIV, and the human papillomavirus. Many are transmitted sexually or through contaminated needles.
9. Consider taking low-dose aspirin. Men who take aspirin or other nonsteroidal anti-inflammatory drugs appear to have a lower risk of colon cancer and possibly prostate cancer. It's an unproven benefit, and aspirin can produce gastric bleeding and other side effects, even in low doses. On the plus side, though, low-dose aspirin does protect men from heart attacks and the most common type of stroke; men at the highest risk reap the greatest benefits.
10. Get enough vitamin D. Many experts now recommend 800 to 1,000 IU a day, a goal that's nearly impossible to attain without taking a supplement. Although protection is far from proven, evidence suggests that vitamin D may help reduce the risk of prostate cancer, colon cancer, and other malignancies.
These lifestyle changes will yield another cancer-preventing benefit: if you stay healthy, you won't need cancer treatments (chemotherapy, radiotherapy, drugs that suppress the immune system) that have the ironic side effect of increasing the risk of additional cancers.
2. Avoid tobacco in all its forms, including exposure to secondhand smoke.
3. Eat properly. Reduce your consumption of saturated fat and red meat, which appears to increase the risk of colon and prostate cancers. Limit your intake of charbroiled foods (especially meat), and avoid deep-fried foods. Two large 2003 studies found that high-fiber diets may reduce the risk of colon cancer. And don't forget to eat fish two to three times a week; you'll get protection from heart disease, and you may reduce your risk of prostate cancer.
4. Exercise regularly. Physical activity has been linked to a reduced risk of colon cancer, and it may even help prevent prostate cancer.
5. Stay lean. Obesity increases the risk of many forms of cancer. Calories count; if you need to slim down, take in fewer calories and burn more with exercise.
6. If you choose to drink, limit yourself to one to two drinks a day. Excess alcohol increases the risk of cancers of the mouth, larynx (voice box), esophagus (food pipe), liver, and colon; it also increases a woman's risk of breast cancer.
7. Avoid exposure to industrial and environmental toxins such as asbestos fibers, benzene, aromatic amines, and polychlorinated biphenyls (PCBs).
8. Avoid infections that contribute to cancer, including hepatitis viruses, HIV, and the human papillomavirus. Many are transmitted sexually or through contaminated needles.
9. Consider taking low-dose aspirin. Men who take aspirin or other nonsteroidal anti-inflammatory drugs appear to have a lower risk of colon cancer and possibly prostate cancer. It's an unproven benefit, and aspirin can produce gastric bleeding and other side effects, even in low doses. On the plus side, though, low-dose aspirin does protect men from heart attacks and the most common type of stroke; men at the highest risk reap the greatest benefits.
10. Get enough vitamin D. Many experts now recommend 800 to 1,000 IU a day, a goal that's nearly impossible to attain without taking a supplement. Although protection is far from proven, evidence suggests that vitamin D may help reduce the risk of prostate cancer, colon cancer, and other malignancies.
These lifestyle changes will yield another cancer-preventing benefit: if you stay healthy, you won't need cancer treatments (chemotherapy, radiotherapy, drugs that suppress the immune system) that have the ironic side effect of increasing the risk of additional cancers.
Swim some laps to cool off your workout — and clear your mind
For those who look to the water for their workouts, tearing through the pool at warp speed can be good for the heart, but a leisurely lap also can be beneficial to the mind and the body, swim enthusiasts say.
Slow swimming, walking through the water or even floating while gently moving your arms and legs can have aerobic and toning benefits and can even work like tai chi or yoga—providing stress relief and helping to clear the mind.
Slow swimming, walking through the water or even floating while gently moving your arms and legs can have aerobic and toning benefits and can even work like tai chi or yoga—providing stress relief and helping to clear the mind.
Friday, May 22, 2009
Why Zumba fitness is a fun, easy way to say hello to summer
For folks looking to spice up their workout, it may be time to get out of the gym, and onto the dance floor.
"Half the time people don't realize how much you're working out, they can't stop because the music keeps you going," said Suzanne Stemmerman, who teaches Zumba Fitness at Dance FX in Mesa.
That motivation keeps these folks coming back looking for a fun fitness fix.
How to exercise right for your body type
Generally, people fall into three body types. Endomorphs tend to store more fat than the other body types and are sometimes called pear- or apple-shaped. Ectomorphs, the so-called "string beans," tend to be thin, long-limbed and have difficulty putting on fat and muscle. Mesomorphs have athletic builds, characterized by high muscle mass and little fat.
Endomorphs
For endos, who usually carry extra fat around the lower abdomen, hips and thighs, the key is to start with a program that burns calories instead of a lot of strength training.
Ectomorphs
The goal for this thin body type is to gain tone or muscle mass. The same cardio exercises that work well for their pear-shaped friends will just exacerbate the beanpole look for ectos. While their long arms and legs are well-suited to activities like long-distance running, women in this category looking to build muscle tone are advised to lessen the cardio and increase resistance training.
Mesomorphs
Mesos are going to have an easier time putting on muscle mass. For these body types, the movement, posture and breath control of yoga and Pilates are suggested because it provides muscular conditioning in a routine less likely to create a bulky look.
Endomorphs
For endos, who usually carry extra fat around the lower abdomen, hips and thighs, the key is to start with a program that burns calories instead of a lot of strength training.
Ectomorphs
The goal for this thin body type is to gain tone or muscle mass. The same cardio exercises that work well for their pear-shaped friends will just exacerbate the beanpole look for ectos. While their long arms and legs are well-suited to activities like long-distance running, women in this category looking to build muscle tone are advised to lessen the cardio and increase resistance training.
Mesomorphs
Mesos are going to have an easier time putting on muscle mass. For these body types, the movement, posture and breath control of yoga and Pilates are suggested because it provides muscular conditioning in a routine less likely to create a bulky look.
10 health habits that will help you live to 100
1. Don't retire.
Volunteer as a docent at your local art museum or join the Experience Corps , a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.
2. Floss every day.
Research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease.
3. Move around.
Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones.
4. Eat a fiber-rich cereal for breakfast.
Getting a serving of whole-grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study.
5. Get at least six hours of shut-eye.
Instead of skimping on sleep to add more hours to your day, get more to add years to your life.
6. Consume whole foods, not supplements.
Strong evidence suggests that people who have high blood levels of certain nutrients--selenium, beta-carotene, vitamins C and E--age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those antiaging benefits.
7. Be less neurotic.
Find better ways to manage when you're stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good.
8. Live like a Seventh Day Adventist.
Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and get plenty of exercise. They're also very focused on family and community.
9. Be a creature of habit.
Centenarians tend to live by strict routines, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years.
10. Stay connected.
Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers.
Volunteer as a docent at your local art museum or join the Experience Corps , a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.
2. Floss every day.
Research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease.
3. Move around.
Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones.
4. Eat a fiber-rich cereal for breakfast.
Getting a serving of whole-grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study.
5. Get at least six hours of shut-eye.
Instead of skimping on sleep to add more hours to your day, get more to add years to your life.
6. Consume whole foods, not supplements.
Strong evidence suggests that people who have high blood levels of certain nutrients--selenium, beta-carotene, vitamins C and E--age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those antiaging benefits.
7. Be less neurotic.
Find better ways to manage when you're stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good.
8. Live like a Seventh Day Adventist.
Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and get plenty of exercise. They're also very focused on family and community.
9. Be a creature of habit.
Centenarians tend to live by strict routines, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years.
10. Stay connected.
Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers.
What you eat as important as makeup, skin products
An increasing number of studies and clinical trials are underlining the importance of "beauty foods" -- super-nourishing fruits, vegetables, nuts, teas and other everyday foods that may replace a trip to the spa with a stop at the neighborhood grocery store.
Did you know that eating salmon and other foods rich in Omega-3 fatty acids could result in fewer wrinkles? That you could brighten your smile with cranberries? That spinach, broccoli and Swiss chard contain vitamins that help produce an oily substance that acts as a natural hair conditioner?
Foods rich in antioxidants -- green tea, citrus fruits like oranges and pomegranate, spinach, collard greens, broccoli, romaine lettuce and egg yolks -- are recommended to combat skin damage from the sun and aging.
Omega-3 fatty acids help maintain cell membranes so they allow water and nutrients in and keep toxins out. Foods rich in omega-3s -- wild salmon, walnuts, flax, canola oil, soybeans and sardines -- also seem to be able to protect skin against sun damage.
Did you know that eating salmon and other foods rich in Omega-3 fatty acids could result in fewer wrinkles? That you could brighten your smile with cranberries? That spinach, broccoli and Swiss chard contain vitamins that help produce an oily substance that acts as a natural hair conditioner?
Foods rich in antioxidants -- green tea, citrus fruits like oranges and pomegranate, spinach, collard greens, broccoli, romaine lettuce and egg yolks -- are recommended to combat skin damage from the sun and aging.
Omega-3 fatty acids help maintain cell membranes so they allow water and nutrients in and keep toxins out. Foods rich in omega-3s -- wild salmon, walnuts, flax, canola oil, soybeans and sardines -- also seem to be able to protect skin against sun damage.
Buff stuff - Losing body fat
It's about losing body fat. If you wanted to get abs and get your abs to show through, then doing a thousand crunches a day will build muscle underneath, but you won't see results if you're not shedding some body fat through proper nutrition and cardiovascular activity.
Fortunately, many outdoor summer activities can improve your cardiovascular system and overall fitness, which will help those beautiful abs and buns shine through.
Doing multiple activities outdoors is the ultimate cross training.
Although true health requires a balanced approach to caring for your whole body, different activities do activate and emphasize different parts of the body. So if you're just dying to buff up your shoulders for tank top season, you'll want to opt for kayaking instead of running.
But be sure you're doing your activity of choice strenuously enough to get a true cardiovascular workout
Fortunately, many outdoor summer activities can improve your cardiovascular system and overall fitness, which will help those beautiful abs and buns shine through.
Doing multiple activities outdoors is the ultimate cross training.
Although true health requires a balanced approach to caring for your whole body, different activities do activate and emphasize different parts of the body. So if you're just dying to buff up your shoulders for tank top season, you'll want to opt for kayaking instead of running.
But be sure you're doing your activity of choice strenuously enough to get a true cardiovascular workout
Interval training gives best results
Interval training is the best way to burn fat and calories. Recent studies have shown that exercising at more intense levels for shorter periods of time, such as interval training on a treadmill or a quick weight training workout, will actually boost energy levels while burning more fat and calories faster and longer. Moderate walking or weight training for longer periods of time will definitely increase your metabolism or rev it up, but high-intensity training can rev it up for as long as two days.
Interval training alternates between high and low intensity work. The high intensity phase is very powerful and can be performed only for a short period of time, followed by a low intensity phase.
There are several ways to get an interval training workout. You can do these workouts alternating days or choose one of these workouts each week to trick your body's comfort zone. This is a great way to get out of a plateau or to increase your interest in your workouts.
Interval training alternates between high and low intensity work. The high intensity phase is very powerful and can be performed only for a short period of time, followed by a low intensity phase.
There are several ways to get an interval training workout. You can do these workouts alternating days or choose one of these workouts each week to trick your body's comfort zone. This is a great way to get out of a plateau or to increase your interest in your workouts.
Thursday, May 21, 2009
How to help a troubled colleague
Watching your colleague self-destruct undoubtedly leaves you feeling sad and helpless. The wisest course of action depends on the nature of her job and the support offered by your employer.
If your colleague's work affects the health and safety of others or gives her access to company funds, then you should share your concerns with someone in management. Otherwise, you can simply encourage her to seek help.
When dealing with substance abuse issues, employee assistance programs are an invaluable resource.
If your organization has one, ask a counselor for advice on approaching your colleague.
But if there is no EAP, offer her useful information without prying or becoming accusatory.
For example: "Natalie, you may feel it's none of my business, but I care about you, and I think you're having a difficult time right now. I'd like to suggest that you consider some professional help."
Give her the number of your local mental health center or Narcotics Anonymous chapter, but don't force any further conversation.
Regardless of how Natalie reacts, at least you've tried to help. As a co-worker, that's about all you can do.
If your colleague's work affects the health and safety of others or gives her access to company funds, then you should share your concerns with someone in management. Otherwise, you can simply encourage her to seek help.
When dealing with substance abuse issues, employee assistance programs are an invaluable resource.
If your organization has one, ask a counselor for advice on approaching your colleague.
But if there is no EAP, offer her useful information without prying or becoming accusatory.
For example: "Natalie, you may feel it's none of my business, but I care about you, and I think you're having a difficult time right now. I'd like to suggest that you consider some professional help."
Give her the number of your local mental health center or Narcotics Anonymous chapter, but don't force any further conversation.
Regardless of how Natalie reacts, at least you've tried to help. As a co-worker, that's about all you can do.
Multivitamins might prolong life
Multivitamins may help women live longer by preventing parts of their DNA from shortening, a new study has found.
Telomeres, or the end portion of chromosomes, protect chromosomes from damage. Because telomeres shorten slightly when cells divide, researchers speculated that preventing this shortening could protect new cells and thus reduce the effects of aging.
This corresponds to about 9.8 years less age-related telomere shortening, the researchers noted. Vitamins C and E from diet also were associated with longer telomeres. But, whether the vitamins preserved telomere length or actually lengthened life is not clear.
Telomeres, or the end portion of chromosomes, protect chromosomes from damage. Because telomeres shorten slightly when cells divide, researchers speculated that preventing this shortening could protect new cells and thus reduce the effects of aging.
This corresponds to about 9.8 years less age-related telomere shortening, the researchers noted. Vitamins C and E from diet also were associated with longer telomeres. But, whether the vitamins preserved telomere length or actually lengthened life is not clear.
The adult fitness test features activities that provide an overall assessment
The President's Council on Physical Fitness and Sports (PCPFS) launched its new national Adult Fitness Test. The online self-test, available at www.adultfitnesstest.org, measures overall fitness levels by assessing aerobic fitness, muscular strength, endurance, flexibility and body composition.
The Adult Fitness Test features activities that provide an overall assessment of a person's physical fitness and can be used to help set fitness goals and measure progress. The test involves a one-mile walk or 1.5-mile run to test aerobic fitness, sit-ups or push-ups to test muscular strength and endurance, a sit-and-reach test to measure flexibility, and a body mass index (BMI) test to assess body composition. Adults can take the Adult Fitness Test alone, although it's easier to do with a partner.
The Adult Fitness Test features activities that provide an overall assessment of a person's physical fitness and can be used to help set fitness goals and measure progress. The test involves a one-mile walk or 1.5-mile run to test aerobic fitness, sit-ups or push-ups to test muscular strength and endurance, a sit-and-reach test to measure flexibility, and a body mass index (BMI) test to assess body composition. Adults can take the Adult Fitness Test alone, although it's easier to do with a partner.
Run strong and injury free
Running is an excellent form of cardiovascular exercise but it places a great deal of demand on the body. Without proper muscle strength to support this demand there is a large risk for injury. Studies have estimated that as many as 70 percent of runners experience an overuse injury in any given year. Without proper muscular strength and balance your body becomes highly prone to injury.
For those runners entering races, increasing strength can help to boost performance and decrease risk of injury. There is a growing body of evidence to show that incorporating dynamic strength and balance exercises into your regular training program can increase speed, running efficiency and overall endurance.
Strength training allows your body to use oxygen and become more efficient at producing the energy necessary for running. This will simultaneously promote faster recoveries from those long runs and allow you to get right back on your feet again.
When designing a strength-training program, the runner should start at the core. Training the abdominal and low back muscles will provide a stable base from which to generate power.
The hips and buttocks are essential to improving speed and efficiency. Leg exercises are particularly important when it comes to decreasing risk of injury in runners. Knowing that the hips and knees are the most common sites for injury in runners, strengthening exercises can help to decrease your risk for injury. The more supported by surrounding muscles they are, the more stable the joints become and the risk of repetitive stress injuries is less.
For those runners entering races, increasing strength can help to boost performance and decrease risk of injury. There is a growing body of evidence to show that incorporating dynamic strength and balance exercises into your regular training program can increase speed, running efficiency and overall endurance.
Strength training allows your body to use oxygen and become more efficient at producing the energy necessary for running. This will simultaneously promote faster recoveries from those long runs and allow you to get right back on your feet again.
When designing a strength-training program, the runner should start at the core. Training the abdominal and low back muscles will provide a stable base from which to generate power.
The hips and buttocks are essential to improving speed and efficiency. Leg exercises are particularly important when it comes to decreasing risk of injury in runners. Knowing that the hips and knees are the most common sites for injury in runners, strengthening exercises can help to decrease your risk for injury. The more supported by surrounding muscles they are, the more stable the joints become and the risk of repetitive stress injuries is less.
Are Americans sacrificing their health to save money?
A new survey from the American Heart Association found nearly a third of consumers are cutting back on everything from doctor visits to fresh fruits and vegetables. More than half say the economy has affected their ability to take care of their health.
The survey was a good wake-up call, and that physical activity, good diet, and stress reduction should not become a victim of the economy.
The survey was a good wake-up call, and that physical activity, good diet, and stress reduction should not become a victim of the economy.
Elderly need more 'sun vitamin'
Sun exposure helps the skin make vitamin D - a vitamin older people are generally deficient in due to their lifestyles and aging processes.
A team at Warwick University has shown a deficiency increases the risk of metabolic syndrome, which is linked to diabetes and cardiovascular disease.
Vitamin D deficiency is becoming a condition that is causing a large burden of disease across the globe with particular deleterious impact among the elderly.
Low vitamin D levels were associated with an increased risk of having metabolic syndrome, and was also significantly associated with increased insulin resistance. Metabolic syndrome's cluster of obesity, high blood sugar, high blood pressure and high cholesterol can lead to heart disease, stroke and diabetes.
A team at Warwick University has shown a deficiency increases the risk of metabolic syndrome, which is linked to diabetes and cardiovascular disease.
Vitamin D deficiency is becoming a condition that is causing a large burden of disease across the globe with particular deleterious impact among the elderly.
Low vitamin D levels were associated with an increased risk of having metabolic syndrome, and was also significantly associated with increased insulin resistance. Metabolic syndrome's cluster of obesity, high blood sugar, high blood pressure and high cholesterol can lead to heart disease, stroke and diabetes.
Healthy diet may help prevent vision loss
A new study, from Tufts University School of Medicine in Boston, found that older adults who eat a diet rich in citrus fruits, leafy greens, and fish oil, but low in "glycemic index," may have a lower risk of AMD, a leading cause of vision loss.
The study also found that those who ate food with a low glycemic index, or those that create a gradual increase in blood sugar like soybeans and yogurt, also appeared more protected from AMD.
Researchers say foods like citrus fruits, leafy greens, and salmon are also beneficial for overall health.
The study also found that those who ate food with a low glycemic index, or those that create a gradual increase in blood sugar like soybeans and yogurt, also appeared more protected from AMD.
Researchers say foods like citrus fruits, leafy greens, and salmon are also beneficial for overall health.
Is that right? Juicy juice for brain development
Nestle's new Juicy Juice Fruit Juice Beverage features 16 mg of the nutrient DHA (docosahexaenoic acid) per serving. A big blue banner across the front of the package screams, "Brain Development," while the smaller type just above the banner says, "DHA -- A Building Block for"...
But in this instance, trumpeting DHA's brain-development capacity seems like a way to hawk a product that otherwise has very little nutritional value. My own pediatrician years ago steered me away from fruit juices -- even "100 percent" fruit juices such as Juicy Juice -- because they're essentially empty calories. An article in the journal Pediatrics last year lumped 100-percent fruit juices in with sodas as culprits in American kids' increasing tendency toward overweight. This particular Juicy Juice product has added water to keep the calories-per-ounce down, but except for a bit of potassium and the Vitamin C that's added to Juicy Juice, this "fruit juice beverage" has little to recommend it, nutrition-wise.
But in this instance, trumpeting DHA's brain-development capacity seems like a way to hawk a product that otherwise has very little nutritional value. My own pediatrician years ago steered me away from fruit juices -- even "100 percent" fruit juices such as Juicy Juice -- because they're essentially empty calories. An article in the journal Pediatrics last year lumped 100-percent fruit juices in with sodas as culprits in American kids' increasing tendency toward overweight. This particular Juicy Juice product has added water to keep the calories-per-ounce down, but except for a bit of potassium and the Vitamin C that's added to Juicy Juice, this "fruit juice beverage" has little to recommend it, nutrition-wise.
Doing meditation the reiki way
The two-in-one Reiki meditation technique deftly combines the healing powers of both meditation and Reiki. The benefits accruing from them increase manifold as a consequence of synergy generated by blending them together. What keeps Reiki meditation apart from other meditation forms is its unique ability to strengthen the innate healing capability of the practitioner.
One of the simplest but effective RM involves the following steps:
1. Sit quietly with closed eyes in a Sukh Asana or upright in a chair, with both hands held in front of your chest in prayer `Gassho position and the soles of the feet joined together.
2. Connect to Reiki by simple intent or by drawing distant healing symbol
3. Draw the power symbol with your hand in front of you and say it three times. Visualise white light emanating from your fingers.
4. Visualise the symbol in the third eye chakra and meditate on it.
5. Now allow the symbol to float up as a brilliant light above your crown. Return your awareness to the third eye chakra.
6. When finished, relax and release your all thoughts. You feel fully energised with the healing energy
Practise RM for twenty minutes a day or as long as you feel comfortable. Reiki Meditation deftly combines the usual healing effects of simple meditation techniques with Reiki and works in more ways than one.
One of the simplest but effective RM involves the following steps:
1. Sit quietly with closed eyes in a Sukh Asana or upright in a chair, with both hands held in front of your chest in prayer `Gassho position and the soles of the feet joined together.
2. Connect to Reiki by simple intent or by drawing distant healing symbol
3. Draw the power symbol with your hand in front of you and say it three times. Visualise white light emanating from your fingers.
4. Visualise the symbol in the third eye chakra and meditate on it.
5. Now allow the symbol to float up as a brilliant light above your crown. Return your awareness to the third eye chakra.
6. When finished, relax and release your all thoughts. You feel fully energised with the healing energy
Practise RM for twenty minutes a day or as long as you feel comfortable. Reiki Meditation deftly combines the usual healing effects of simple meditation techniques with Reiki and works in more ways than one.
Can money buy happiness? Maybe
Money has the greatest positive effect on people who need it to meet basic needs.
Happiness is measured subjectively, by asking people how happy they feel. Happiness surveys have been carried out for years. And while income has been going up steadily for the past three or four decades, our level of happiness hasn’t changed much
Happiness is measured subjectively, by asking people how happy they feel. Happiness surveys have been carried out for years. And while income has been going up steadily for the past three or four decades, our level of happiness hasn’t changed much
If the (wellness) shoe fits, wear it
Ever since Masai Barefoot Technology shoes (MBTs) arrived on the market in 1996, other companies have created similar versions while also laying claim to toning muscles and improving posture.The overarching goal of wellness shoes is to ease instability in the foot bed, thereby forcing the leg, butt and core muscles to counterbalance weight. But additional hi-tech benefits are also becoming wellness norms. Sano soles, for instance, contain both a multi-vibration system and a shock absorber that returns energy and helps propel the foot forward.
Robert Chelin, a Toronto-based doctor of podiatric medicine, applauds the attention the shoes are bringing to foot-related issues but advises that they are not for everyone. Fit Flops, for instance, earn bonus points for cushiness and heel height, but lack the support of an enclosed shoe. MBTs, meanwhile, may be too wobbly for anyone with unsteady balance.
According to experts, wellness shoes are not a passing fad, which is good news given that their price point (upward of $250 a pair) doesn't exactly scream disposable.
Wednesday, May 20, 2009
Popular Cheerios cereal is a 'drug': U.S. FDA
"Based on claims made on your product's label, we have determined that your Cheerios Toasted Whole Grain Oat Cereal is promoted for conditions that cause it to be a drug," the FDA said in a letter to General Mills which was posted on the federal agency's website.
Cheerios labels claim that eating the cereal can help lower bad cholesterol, a risk factor for coronary heart disease, by four per cent in six weeks.
"Because of these intended uses, the product is a drug," the FDA concluded in its letter.
Cheerios labels claim that eating the cereal can help lower bad cholesterol, a risk factor for coronary heart disease, by four per cent in six weeks.
"Because of these intended uses, the product is a drug," the FDA concluded in its letter.
'Diet Selector': How to find the right plan for you
When you're trying to lose weight, one of the keys to success is finding a program that suits your lifestyle and emphasizes the foods you enjoy, says Judith Rodriguez, who outlines more than 75 different diet programs in her book The Diet Selector.
| Ask yourself | Consider the following | Resources |
| Do you want to develop some healthy lifelong eating patterns, plus good physical activity and stress-management patterns? | You may need a plan that focuses on behavioral or lifestyle changes. | • French Women Don't Get Fat by Mireille Guiliano |
| Do you enjoy breads and other carbohydrates and have a hard time cutting back on them? | You may enjoy a plan that includes whole grains, rice, pasta, breads and lots of vegetables and fruits | • The Mediterranean diet pyramid |
| Do you prefer fish and lean meats more than breads or pasta? | A plan that modifies the amounts of proteins and fats in ways that favor your food preferences may work well for you | • Secrets of Good Carb/Low Carb Living by Sandra Woodruff |
| Do you find it easy to substitute a beverage, such as a smoothie, for a meal? | You may enjoy and be able to have a meal replacement at noon time | • Slim-Fast plan |
| Do you dislike cooking or find it difficult to prepare meals? | Temporarily using commercially prepared meals until you can develop some quick prep techniques | |
| Do you want a plan that provides occasional treats or wine? | A plan that is based on food groupings or exchange systems for may work well for you | • Weight Watchers |
| Do you enjoy preparing and eating some savory and filling "soup or one-pot" dishes with different foods? | Try a plan that emphasizes meals and dishes with volume and fiber that are filling but lower in calories | • The Volumetrics Weight-Control Plan by Barbara Rolls and Robert Barnett |
| Does having a diet or record-tracking system, buddy or friend to provide encouragement make it easier to stay on your diet? | A plan that includes keeping food records or a support and check-in system would work well for you. | • Fat is Not Your Fate (records) by Susan Mitchell and Catherine Christie |
| Do you like trying different ethnic cuisines as part of your regular meals? | All ethnic cuisines have some healthy choices you can enjoy | • Asian diet pyramid |
| Do you like to emphasize less refined foods and like a large variety of colorful fruits and vegetables? | The plans that include many different colors tend to have a wide variety of nutrients and be healthy | • Eat, Drink, and Weigh Less by Walter Willett and Mollie Katzen |
Chewable aspirin more readily absorbed
Chewable aspirin is more readily absorbed into the bloodstream, making it the best aspirin choice for people suffering a cardiac incident, University of California, San Diego researchers report.
Volunteers who consumed chewable aspirin had higher levels of aspirin in their blood shortly afterward when compared with people who either swallowed regular aspirin whole or chewed then swallowed regular aspirin, according to the study.
The American Heart Association has more about using aspirin for heart conditions.
Volunteers who consumed chewable aspirin had higher levels of aspirin in their blood shortly afterward when compared with people who either swallowed regular aspirin whole or chewed then swallowed regular aspirin, according to the study.
The American Heart Association has more about using aspirin for heart conditions.
Skip that post-workout smoothie....
... if it's loaded with antioxidants, that is. New research suggests that such vitamins can actually make exercise less beneficial than it otherwise would be, at least in terms of insulin sensitivity and thus the risk of diabetes. In this case, free radicals seem to enhance the body's sensitivity to insulin. And antioxidants get in the way of that. Even in nutrition, few things are black and white.
6 Health Conditions Your Child May Inherit
1. Vision Problems
If both parents are nearsighted, a child has a 25 to 50 percent chance.
If your child complains of headaches, or often squints or tears up, especially with reading, watching TV, or at the end of the school day, it's worth having her vision checked. Children may not complain about nearsightedness until they're school-age, but it can be detected as early as age 3.
2. Eczema
The odds are about 50-50, the same as for allergies. That makes sense given that eczema is actually a type of allergic reaction. The condition can take parents by surprise, though, especially when neither parent actually has it.
The dry, itchy skin or red, rough patches usually form on the cheeks, insides of the elbows, and backs of the knees. And when it's severe (or when the child scratches and scratches), little pus-filled sacs can develop. Of the allergic conditions, this one is most likely to debut first, even during infancy.
3. Migraines
Your child has as much as a 50 percent chance of developing them if one parent gets them, and an even higher chance if both do.
Symptoms often include some combination of throbbing pain (usually in the front or sides of the head), nausea or vomiting, and sensitivity to light or sound. Migraines typically show up around age 8, but some kids get them much sooner; in young children especially, the head pain is often associated with motion sickness.
4. Irritable Bowel Syndrome (IBS)
People who suffer from IBS are more than twice as likely to have a first-degree relative with the same symptoms, according to research from the University of Sydney in Australia.
The classic symptoms are frequent crampy abdominal pain or alternating bouts of constipation and diarrhea. IBS usually appears during the school years, but precursors, like colic, may be apparent earlier in a child's life.
5. Allergies
There's about a 50-50 chance they will if you or your spouse suffers; if you both have allergies, there's an even greater chance the kids will, too. But don't expect them to be sensitive to the same things you are. Remember, we pass on only the susceptibility to allergies, which can manifest in myriad ways.
Frequent colds, sinus or ear infections, or a constantly runny, stuffy, or itchy nose can point to allergies. Same goes for itchy eyes, rashes, or hives. And wheezing or a chronic cough — telltale signs of asthma — may be the biggest tip-off that your child is destined to develop allergies because the two conditions so often go hand in hand.
6. Emotions Run Deep
Certain psychological and emotional issues can also be a family affair. In particular, there's a strong genetic component to attention deficit hyperactivity disorder, as well as to several mood and anxiety disorders, including depression, bipolar disorder, and obsessive-compulsive disorder.
While it may feel harder to reveal a history of mental health problems to your pediatrician, it's important that you do. That way, if your child develops certain warning signs, such as unusual sadness, irritability, anxiety, inattention, or a change in appetite, sleep, or ability to enjoy things, the doctor may be able to zero in on the cause — and get your child help — a lot sooner.
If both parents are nearsighted, a child has a 25 to 50 percent chance.
If your child complains of headaches, or often squints or tears up, especially with reading, watching TV, or at the end of the school day, it's worth having her vision checked. Children may not complain about nearsightedness until they're school-age, but it can be detected as early as age 3.
2. Eczema
The odds are about 50-50, the same as for allergies. That makes sense given that eczema is actually a type of allergic reaction. The condition can take parents by surprise, though, especially when neither parent actually has it.
The dry, itchy skin or red, rough patches usually form on the cheeks, insides of the elbows, and backs of the knees. And when it's severe (or when the child scratches and scratches), little pus-filled sacs can develop. Of the allergic conditions, this one is most likely to debut first, even during infancy.
3. Migraines
Your child has as much as a 50 percent chance of developing them if one parent gets them, and an even higher chance if both do.
Symptoms often include some combination of throbbing pain (usually in the front or sides of the head), nausea or vomiting, and sensitivity to light or sound. Migraines typically show up around age 8, but some kids get them much sooner; in young children especially, the head pain is often associated with motion sickness.
4. Irritable Bowel Syndrome (IBS)
People who suffer from IBS are more than twice as likely to have a first-degree relative with the same symptoms, according to research from the University of Sydney in Australia.
The classic symptoms are frequent crampy abdominal pain or alternating bouts of constipation and diarrhea. IBS usually appears during the school years, but precursors, like colic, may be apparent earlier in a child's life.
5. Allergies
There's about a 50-50 chance they will if you or your spouse suffers; if you both have allergies, there's an even greater chance the kids will, too. But don't expect them to be sensitive to the same things you are. Remember, we pass on only the susceptibility to allergies, which can manifest in myriad ways.
Frequent colds, sinus or ear infections, or a constantly runny, stuffy, or itchy nose can point to allergies. Same goes for itchy eyes, rashes, or hives. And wheezing or a chronic cough — telltale signs of asthma — may be the biggest tip-off that your child is destined to develop allergies because the two conditions so often go hand in hand.
6. Emotions Run Deep
Certain psychological and emotional issues can also be a family affair. In particular, there's a strong genetic component to attention deficit hyperactivity disorder, as well as to several mood and anxiety disorders, including depression, bipolar disorder, and obsessive-compulsive disorder.
While it may feel harder to reveal a history of mental health problems to your pediatrician, it's important that you do. That way, if your child develops certain warning signs, such as unusual sadness, irritability, anxiety, inattention, or a change in appetite, sleep, or ability to enjoy things, the doctor may be able to zero in on the cause — and get your child help — a lot sooner.
New help against skin cancer and premature aging
Steps you can take to protect yourself:
1. If you have to be out in the sun between 11 a.m. and 3 p.m., be sure to wear sun protection and protective clothing.
2. Perform your own skin cancer self-examinations.
3. Be sure to visit your dermatologist for yearly skin cancer checkups.
4. Use a broad-spectrum UVA/UVB sun-protection product.
5. Use sun protection 365 days a year; sun protection isn't just for the beach.
By using a broad-spectrum sunblock with a higher SPF every single day, your skin will be healthier and will result in much less cumulative sun damage over a lifetime.
To help protect your skin, Neutrogena introduced new Ultra Sheer Dry-Touch Sunblock SPF 100+. It's the only sunscreen proven to protect against over 99 percent of sunburn damage with the highest level of photostabilized, broad-spectrum SPF available. Learn more at www.neutrogenaskinhealth.com.
Dermatologists say most people would be better protected from melanoma and prematurely aged skin if they used the proper amount of sunscreen.
1. If you have to be out in the sun between 11 a.m. and 3 p.m., be sure to wear sun protection and protective clothing.
2. Perform your own skin cancer self-examinations.
3. Be sure to visit your dermatologist for yearly skin cancer checkups.
4. Use a broad-spectrum UVA/UVB sun-protection product.
5. Use sun protection 365 days a year; sun protection isn't just for the beach.
By using a broad-spectrum sunblock with a higher SPF every single day, your skin will be healthier and will result in much less cumulative sun damage over a lifetime.
To help protect your skin, Neutrogena introduced new Ultra Sheer Dry-Touch Sunblock SPF 100+. It's the only sunscreen proven to protect against over 99 percent of sunburn damage with the highest level of photostabilized, broad-spectrum SPF available. Learn more at www.neutrogenaskinhealth.com.
Dermatologists say most people would be better protected from melanoma and prematurely aged skin if they used the proper amount of sunscreen.
Happiness may be inherited
Many parents fret about ensuring their children's happiness, but those worries could be too late if happiness is mainly is inherited, as a researcher now suggests.
Epigenetics research has shown how life experiences and a person's environment can impact gene expression and change the traits that parents pass on to their kids. That provides some indirect support for this latest hypothesis.
However, some related research last year found that happiness is partly determined by personality traits that are largely inherited from parents. Psychologists identified common genes which express personality traits that predispose people to the sunny side of life.
Of course, parents can't gift happiness to their kids wholesale. The keys to happiness are manifold, and life experiences seem to play an important role, other studies have shown. Kids will still struggle through their usual challenges of adolescence and eventually adulthood, and try to seek happiness any way they can — whether by finding a great place to live or being charitable.
Epigenetics research has shown how life experiences and a person's environment can impact gene expression and change the traits that parents pass on to their kids. That provides some indirect support for this latest hypothesis.
However, some related research last year found that happiness is partly determined by personality traits that are largely inherited from parents. Psychologists identified common genes which express personality traits that predispose people to the sunny side of life.
Of course, parents can't gift happiness to their kids wholesale. The keys to happiness are manifold, and life experiences seem to play an important role, other studies have shown. Kids will still struggle through their usual challenges of adolescence and eventually adulthood, and try to seek happiness any way they can — whether by finding a great place to live or being charitable.
Tuesday, May 19, 2009
Yoga on-the-go made easy
Check out Yogitoes for some innovative yoga products and accessories.
What is it?
The Yogitoes product line is full of innovative yoga and fitness accessories to make your yoga, stretching and fitness training more fun. The Skidless mat topper, for example, rolls up like a small towel and is used on top of a yoga mat or low-pile carpet to prevent slipping and provide a hygienic surface. The product comes in a hand towel or full body mat size.
Other products include the Ecodot - a circular yoga block, making it versatile for exercises and yoga postures.
Who would like it?
If you practice yoga and are looking for some cool accessories, check out these products.
The Ecodot yoga block adds variety to yoga poses and will challenge balance or provide support for greater comfort in the restorative yoga pose.
Who wouldn't like it?
If you are accustomed to the feel of a yoga mat under your feet or hands, the Skidless mat topper may feel strange at first.
The sweat factor
The Skidless mat topper will allow you to focus on the exercise rather than worrying about slipping.
The klutz factor
Learning to use any of the products in the Yogitoes line is simple.
The gear needed
From a hygiene perspective, you may want to use the Skidless hand towel in your indoor cycling classes, on cardio equipment or in the weight room.
Where to get it?
You can check out the products on line at yogitoes.com.
How much does it cost?
The Skidless mat topper in full body size is $55 plus taxes. The Skidless hand towel is $30. For the EcoDot, expect to pay about $20.
Bottom line
The Yogitoes line is definitely a modern approach to traditional yoga accessories. The Skidless mat topper is lightweight, easy to pack and convenient to use. The Ecodot makes it fun to work on balance in yoga poses. Plus, these products are not only functional - they also come in cool colours!
What is it?
The Yogitoes product line is full of innovative yoga and fitness accessories to make your yoga, stretching and fitness training more fun. The Skidless mat topper, for example, rolls up like a small towel and is used on top of a yoga mat or low-pile carpet to prevent slipping and provide a hygienic surface. The product comes in a hand towel or full body mat size.
Other products include the Ecodot - a circular yoga block, making it versatile for exercises and yoga postures.
Who would like it?
If you practice yoga and are looking for some cool accessories, check out these products.
The Ecodot yoga block adds variety to yoga poses and will challenge balance or provide support for greater comfort in the restorative yoga pose.
Who wouldn't like it?
If you are accustomed to the feel of a yoga mat under your feet or hands, the Skidless mat topper may feel strange at first.
The sweat factor
The Skidless mat topper will allow you to focus on the exercise rather than worrying about slipping.
The klutz factor
Learning to use any of the products in the Yogitoes line is simple.
The gear needed
From a hygiene perspective, you may want to use the Skidless hand towel in your indoor cycling classes, on cardio equipment or in the weight room.
Where to get it?
You can check out the products on line at yogitoes.com.
How much does it cost?
The Skidless mat topper in full body size is $55 plus taxes. The Skidless hand towel is $30. For the EcoDot, expect to pay about $20.
Bottom line
The Yogitoes line is definitely a modern approach to traditional yoga accessories. The Skidless mat topper is lightweight, easy to pack and convenient to use. The Ecodot makes it fun to work on balance in yoga poses. Plus, these products are not only functional - they also come in cool colours!
Fit tips from a trainer post-menopause
The elements of physical fitness are the same no matter what your age: endurance, strength, flexibility, coordination, agility, core function, and balance. However the focus area for your workout may change after menopause. You don't necessarily need to exercise harder, just more consistently, and with shifting priorities.
Bone density and muscle mass decline after age 40. Women at risk for osteoporoses might prioritize weight lifting instead of stretch class.
With metabolic rate declining with age, especially post-menopause, you may notice stored fuel around the waist and general weight gain. Scheduling regular aerobic workouts to burn calories and boost metabolism is more important now.
Bone density and muscle mass decline after age 40. Women at risk for osteoporoses might prioritize weight lifting instead of stretch class.
With metabolic rate declining with age, especially post-menopause, you may notice stored fuel around the waist and general weight gain. Scheduling regular aerobic workouts to burn calories and boost metabolism is more important now.
Spine, I got your back: Svaroopa-Style Yoga
Svaroopa style yoga®: " uses props to help focus on awareness. Savroopa Style Yoga® helps to release the very deepest layers of tension stored in the muscles supporting your spine.
It helps further lengthening our spines. A slight adjustment under both shoulders, and hips. And holy Savroopa, the difference was remarkable. I felt looooonger. Spacious. Unkinked.
We lie there for a while, conscientiously breathing in and out.
Throughout the class we used props (blocks and blankets) to position ourselves, then ultimately ended up back in the original position.
Smart fitness for the over-40 exerciser
Here's what both newbies and veteran exercisers need to know about smart fitness for grown-ups:
--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.
--Start slowly. There is never an age or activity level that is too old or sedentary to start exercising. 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. More than ever, cross-training is your friend. (Runner, meet bicycle. Cyclist, meet swimming pool.)
--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. If you're in good health and have built a solid base of fitness, interval training--alternating intense bursts of activity with periods of rest--is a great way to burn more calories in less time.
--Get social support if you need it. It really helps to get your family and friends on board, in spirit if not in body.
--Mind old injuries. Work within the bounds of your health. Almost everyone, except the very ill and very frail, can exercise.
--Don't obsess over weight. Instead, 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.
--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.
--Start slowly. There is never an age or activity level that is too old or sedentary to start exercising. 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. More than ever, cross-training is your friend. (Runner, meet bicycle. Cyclist, meet swimming pool.)
--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. If you're in good health and have built a solid base of fitness, interval training--alternating intense bursts of activity with periods of rest--is a great way to burn more calories in less time.
--Get social support if you need it. It really helps to get your family and friends on board, in spirit if not in body.
--Mind old injuries. Work within the bounds of your health. Almost everyone, except the very ill and very frail, can exercise.
--Don't obsess over weight. Instead, 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.
Monday, May 18, 2009
Post-workout sports drink? Try cereal and milk instead
Athletes may get the same post-workout boost from a bowl of cereal as they might expect from a sports drink, researchers found.
A bowl of cereal with nonfat milk after exercise produced statistically similar results as a carbohydrate-electrolyte drink for nearly all measures of muscle glycogen and protein synthesis, Lynne Kammer, M.S.E., M.A., of the University of Texas at Austin, and colleagues reported.
The findings, in trained cyclists and triathletes, were reported in the Journal of the International Society of Sports Nutrition.
Note that the sports drink contained only carbohydrates (78.5 g) and electrolytes whereas the cereal plus milk contained carbohydrates (77 g), protein (19.5 g), and fat (2.7 g).
A bowl of cereal with nonfat milk after exercise produced statistically similar results as a carbohydrate-electrolyte drink for nearly all measures of muscle glycogen and protein synthesis, Lynne Kammer, M.S.E., M.A., of the University of Texas at Austin, and colleagues reported.
The findings, in trained cyclists and triathletes, were reported in the Journal of the International Society of Sports Nutrition.
Note that the sports drink contained only carbohydrates (78.5 g) and electrolytes whereas the cereal plus milk contained carbohydrates (77 g), protein (19.5 g), and fat (2.7 g).
Start sweating--a new exercise video library is online
IDEA Health & Fitness Assn., a San Diego-based member organization of fitness and health professionals, has released 30 short fitness videos on its website that are free to the public (members can access all online videos).
In the videos, viewers are walked through each demonstrated exercise, and Roberts and Carey explain how to do the moves with proper form and what muscle groups are being used. Some routines are also modified to make them more difficult or easy. We appreciate the little twists, such as the use of paper plates to make feet slide more comfortably in the hamstring curl alt. Some light equipment, such as dumbbells, stability balls and bands, are incorporated on certain exercises.
IDEA plans to add more free and members-only videos to the site, so stay tuned.
In the videos, viewers are walked through each demonstrated exercise, and Roberts and Carey explain how to do the moves with proper form and what muscle groups are being used. Some routines are also modified to make them more difficult or easy. We appreciate the little twists, such as the use of paper plates to make feet slide more comfortably in the hamstring curl alt. Some light equipment, such as dumbbells, stability balls and bands, are incorporated on certain exercises.
IDEA plans to add more free and members-only videos to the site, so stay tuned.
Improper use of booster seats puts many kids at risk
About two-thirds of children's booster car seats may be improperly installed or are being misused, a new analysis shows.
Researchers evaluated 564 children using booster seats at fast-food restaurants and discount stores in Indiana. Common mistakes observed in the study included shoulder belts being too slack or misplacement of the shoulder restraint under the child's arm, behind their back or over an arm rest.
Most states now require the use of booster seats for children riding in cars and trucks once they outgrow a standard five-point harness car seat. The purpose of the booster seat is to raise the height of a seated child so that an adult-sized shoulder restraint fits properly.
The National Highway Traffic Safety Administration has more about child passenger safety.
Researchers evaluated 564 children using booster seats at fast-food restaurants and discount stores in Indiana. Common mistakes observed in the study included shoulder belts being too slack or misplacement of the shoulder restraint under the child's arm, behind their back or over an arm rest.
Most states now require the use of booster seats for children riding in cars and trucks once they outgrow a standard five-point harness car seat. The purpose of the booster seat is to raise the height of a seated child so that an adult-sized shoulder restraint fits properly.
The National Highway Traffic Safety Administration has more about child passenger safety.
How to pick the right personal trainer
It's important to get real references from people like you, who have achieved what you'd like to achieve.
A trainer can help you with a plan to get stronger, get thinner or meet other reasonable fitness goals. And a trainer can motivate you. But you have to do the work. They can open the door for you, but it's up to you to walk through it.
Check newspaper ads and local fitness magazines for leads.
Best of all, of course, is word of mouth.
What do I look for in a trainer?
Certification, for starters. There is no national governing body, so comparing letters after a trainer's name can be an apples-oranges thing.
If certification isn't enough, what else should I do?
Interview your potential trainer. Ask what kind of clients they normally take - to see if you fit in and gauge if they're interested in your health history and goals.
A trainer can help you with a plan to get stronger, get thinner or meet other reasonable fitness goals. And a trainer can motivate you. But you have to do the work. They can open the door for you, but it's up to you to walk through it.
Check newspaper ads and local fitness magazines for leads.
Best of all, of course, is word of mouth.
What do I look for in a trainer?
Certification, for starters. There is no national governing body, so comparing letters after a trainer's name can be an apples-oranges thing.
If certification isn't enough, what else should I do?
Interview your potential trainer. Ask what kind of clients they normally take - to see if you fit in and gauge if they're interested in your health history and goals.
Wait, now antioxidants are bad?
New research shows that preventing diabetes through exercise -- recommended by all physicians -- might be harder when exercisers also take antioxidant supplements like vitamins C and E.
It sounds counterintuitive. During exercise, muscle cells metabolize glucose. That causes tissue-damaging oxygen molecules to be released. Antioxidants are thought to be good for you because they attack those molecules. But according to the study, by scientists at the University of Jena in Germany, those "free radical" molecules seem to increase the body's sensitivity to insulin and hence may stave off Type II diabetes.
The research was published this week in The Proceedings of the National Academy of Sciences.
One of the researchers told The New York Times that if you exercise, "you shouldn't take large amounts" of antioxidant vitamins." Eating fruits and vegetables, though, is fine -- even those that contain antioxidant vitamins.
It sounds counterintuitive. During exercise, muscle cells metabolize glucose. That causes tissue-damaging oxygen molecules to be released. Antioxidants are thought to be good for you because they attack those molecules. But according to the study, by scientists at the University of Jena in Germany, those "free radical" molecules seem to increase the body's sensitivity to insulin and hence may stave off Type II diabetes.
The research was published this week in The Proceedings of the National Academy of Sciences.
One of the researchers told The New York Times that if you exercise, "you shouldn't take large amounts" of antioxidant vitamins." Eating fruits and vegetables, though, is fine -- even those that contain antioxidant vitamins.
Bellyfit: Revolutionary Fitness for Women
Why not dance your way to a flat tummy, sculpted thighs and glutes, better posture and a stronger mind-body connection?Bellyfit, the latest buzz in the fitness world, can achieve all this through a fusion of ancient and modern movements and techniques. But Bellyfit doesn’t just deal with the physical—it is a holistic regimen that also has a spiritual component.
Designed for women of all shapes and sizes, Bellyfit classes include easy to learn cardio moves infused with belly dance and Bhangra African dance, as well as yoga, Pilates, and Mudra meditation.
Most women are more concerned with weight than overall health
Half the women surveyed in a new Associated Press-iVillage poll aren’t down with their weight - even the 26 percent of respondents whose body mass index (BMI ) is in the normal range.
But apparently women aren’t as concerned with health as with girth: of the 1,000 respondents, just one third said they don’t like their physical condition - despite the fact that obesity and a sedentary lifestyle increase the risk of ailments like heart disease and Type 2 diabetes.
Edamame boosts protein of dinner-in-a-bowl
Edamame is the Japanese name for green, immature soybeans. The soybean is 35 percent protein, far outstripping anything else in the plant world. It’s rich in heart-healthy isoflavones. And according to nutritionists, a half-cup of shelled edamame contains as much fiber as four slices of whole-wheat bread, no cholesterol and no saturated fat.
If you’re lucky enough to find fresh edamame, boil them in their pods for about 20 minutes in salted water. Traditionally the Japanese eat edamame by pulling the pods through their teeth to remove the beans and enjoy them with a beer, saying they contain an enzyme that helps break down alcohol. Seems like a theory worth testing.
If you’re lucky enough to find fresh edamame, boil them in their pods for about 20 minutes in salted water. Traditionally the Japanese eat edamame by pulling the pods through their teeth to remove the beans and enjoy them with a beer, saying they contain an enzyme that helps break down alcohol. Seems like a theory worth testing.
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