Stress trigger No. 1: A growing family
Smart solutions: Couples need to work together to find creative ways to support and appreciate each other through this transition.
• Adjust sleep schedules so that one partner sleeps while the other is awake with the baby.
• When possible, get a friend or relative to occasionally help out at night so mom and dad have some time to cultivate their relationship one-on-one.
• Be aware of the signs of postpartum depression like appetite changes, trouble concentrating, loss of energy, and hopelessness.
• Make activities that promote mental health -- such as exercise and social time -- a top priority.
Stress trigger No. 2: Career changes
Smart solutions: Couples should speak honestly and listen carefully to each other to see if a career change has affected their relationship.
• The partner who is earning less money may struggle with a diminished self-esteem and feel extra sensitive, while the other may feel resentful about being the primary breadwinner. But both partners need to respect the other's role and recognize their situation as shared.
• Find family and friends dealing with this same issue. Talking about shared struggles can help couples gain perspective and give them a chance to feel good about using their experience to help others.
• If one partner is out of work, he or she should be encouraged to pursue a new skill set and stay intellectually and physically active.
Stress trigger No. 3: Intrusive in-laws
Smart solutions: Family members may have their own ideas about everything from how often you should go out to eat to what religion to observe to whether or not it is appropriate for children to appear on national television. And in all likelihood, both sets of grandparents may disagree. But you do not have to end up in a war over whose rules, if any, you will adopt.
• First, listen to your in-laws. But in the end, decide as a couple which rules and guidelines are in your (and your children's) best interest.
• Talk to each other. If one partner is under more scrutiny, it's important that the other listen carefully and that both talk about how they may be affected.
• Present a united front to your extended family. It is crucial that they know you stand together.
Stress trigger No. 4: You pick on each other
Smart solutions: Since the partner who is doing the picking may not even be aware of his or her behavior, the onus in this situation is on the person who feels disrespected.
• In a calm moment, sit your partner down and ask him or her if there is something you have done that is troubling them. Be clear about why you feel mistreated and be specific in your examples.
• If you're the one doing the criticizing, first consider how much actual damage your partner's annoying habit can do.
• Don't give up. It may take some discussion to figure out what is really going on, but in the end it can prevent unnecessary and unproductive conflict.
Stress trigger No. 5: Infidelity
Smart solutions: Don't put yourself in situations that you're not comfortable discussing openly with your partner-- even if they don't technically involve cheating.
• Sit down and talk about what relationships were like in your family when you were growing up. Maybe you're comfortable with your partner going out for lunch at work with a member of the opposite sex, but not for happy hour.
• Don't be constrained by other people's ideas of what is right and wrong. This is a private matter for the couple to agree on.
• If a line has been crossed, you need to decide together if the marriage is salvageable.
Tuesday, June 9, 2009
Exercise after age 30 may curb breast cancer risk
After age 30, exercising for more than an hour a week may help cut a woman's chances of developing breast cancer, according to a study presented at the American College of Sports Medicine's annual meeting in Seattle.
The odds of developing breast cancer did not appear to change in relation to exercise levels between ages 10 and 30, but women above age 30 significantly cut their chances of developing breast cancer if they were more active, the researchers found.
The odds of developing breast cancer did not appear to change in relation to exercise levels between ages 10 and 30, but women above age 30 significantly cut their chances of developing breast cancer if they were more active, the researchers found.
Lower back pain? Don't just sit there -- exercise
More is better when it comes to alleviating lower back pain -- more exercise, that is.
Although many who suffer back pain don't exercise, fearing it will exacerbate the problem, a recent study found that exercising four days a week gave people greater relief from back pain than those who worked out fewer times per week, or not at all.
Although many who suffer back pain don't exercise, fearing it will exacerbate the problem, a recent study found that exercising four days a week gave people greater relief from back pain than those who worked out fewer times per week, or not at all.
Yoga for headache relief
For most people, restorative yoga poses (asanas) and breathing techniques can relieve and help prevent the onset of many types of headaches. Here are some examples.
Mountain Pose is an “active standing” posture. Stand tall with the outer edges of the feet parallel to each other. Engage (contract) the thigh muscles, causing the kneecaps to lift. At the same time, press your shoulder blades together and then release them down the back. Lengthen the neck, keeping your chin parallel to the floor, and relax your eyes. This asana can help eliminate bad postural habits and serve as a reminder to keep the head elevated rather than crunching it into the neck.
Downward Facing Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, spine straight. Now push the hips upward, moving the body into and inverted V shape. The legs and arms are straight, and the shoulders are wide and relaxed. The heels move toward the floor. Tighten the tummy, but keep the head and face relaxed. Take several slow deep breaths in this position, then come back to kneeling. Stretching and strengthening the muscles in the upper torso during this pose can also help relieve tension in the neck and head.
Bridge Pose begins on your back, feet planted close to your buttocks, palms on the floor. Breathe in, and with an exhale, press your feet into the mat to lift the tailbone off the ground. Clasp your hands together underneath your tailbone and walk the shoulder blades closer together. Allow your weight to rest on the posterior shoulders and the feet. Next, lift your hips upward; hold for several breaths. Then slowly roll the spine down to the ground, one vertebra at a time, beginning from the shoulders. This pose calms the brain while opening the chest and rejuvenating tired legs.
Mountain Pose is an “active standing” posture. Stand tall with the outer edges of the feet parallel to each other. Engage (contract) the thigh muscles, causing the kneecaps to lift. At the same time, press your shoulder blades together and then release them down the back. Lengthen the neck, keeping your chin parallel to the floor, and relax your eyes. This asana can help eliminate bad postural habits and serve as a reminder to keep the head elevated rather than crunching it into the neck.
Downward Facing Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, spine straight. Now push the hips upward, moving the body into and inverted V shape. The legs and arms are straight, and the shoulders are wide and relaxed. The heels move toward the floor. Tighten the tummy, but keep the head and face relaxed. Take several slow deep breaths in this position, then come back to kneeling. Stretching and strengthening the muscles in the upper torso during this pose can also help relieve tension in the neck and head.
Bridge Pose begins on your back, feet planted close to your buttocks, palms on the floor. Breathe in, and with an exhale, press your feet into the mat to lift the tailbone off the ground. Clasp your hands together underneath your tailbone and walk the shoulder blades closer together. Allow your weight to rest on the posterior shoulders and the feet. Next, lift your hips upward; hold for several breaths. Then slowly roll the spine down to the ground, one vertebra at a time, beginning from the shoulders. This pose calms the brain while opening the chest and rejuvenating tired legs.
Vitamin C shown to be vital for optimum health
Vitamin C or ascorbic acid offers many health benefits including being a powerful antioxidant. Recent studies have shown the numerous benefits of including Vitamin C as part of a daily regimen. Vitamin C can decrease health risks.
Vitamin C is involved in the production of collagen and norepinephrin. It plays an important role in the transfer of fat to the mitochondria in cells for the production of energy. Vitamin C is also a very powerful antioxidant working to protect molecules in the body including DNA and RNA from free radicals and reactive oxygen species. Vitamin C even can regenerate other antioxidants such as Vitamin E.
Vitamin C is involved in the production of collagen and norepinephrin. It plays an important role in the transfer of fat to the mitochondria in cells for the production of energy. Vitamin C is also a very powerful antioxidant working to protect molecules in the body including DNA and RNA from free radicals and reactive oxygen species. Vitamin C even can regenerate other antioxidants such as Vitamin E.
10 foods allergy sufferers should try
Instead, try some of these lower risk alternatives to the most common food allergies, including milk, eggs, peanuts and soy.
Apples and applesauce
In addition to vitamin C, pectin (a soluble fiber), potassium and important phytochemicals, apples contain high amounts of quercetin, which can help reduce allergy symptoms.
Cruciferous vegetables
Vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage greatly assist the process of removing toxins from the body.
Quinoa
Quinoa's high protein content (12 percent to 18 percent) and balanced set of essential amino acids make it a complete source of protein. Quinoa is a good source of dietary fiber, phosphorus, magnesium and iron.
Lentils
Lentils are loaded with iron, protein and folic acid. One cup has 16 grams of fiber -- six times more than a serving of Metamucil.
Sweet potato
Nutritious and rich in complex carbohydrates and fiber, sweet potatoes are a member of the morning glory family. They are brimming with carotenoids, vitamin C, potassium, fiber and vitamin B-6, which all contribute to reduced inflammation.
Avocado
Avocados can be an ideal source for healthful fat. It's also a natural anti-inflammatory because it has a high amount of vitamin B-6 and magnesium.
Dulse
A red seaweed that is salty when it's dry and slippery when you start to chew. It's high in iodine, which is good for the thyroid. It also has calcium, potassium, magnesium, iron and other vitamins and minerals.
Rice milk
Though rice milk is low in protein, it's a popular alternative for those who avoid cow's milk because they are lactose intolerant.
Salba seeds
They're rich in omega 3 fatty acids, dietary fiber, antioxidants, magnesium, folate, calcium and iron, as well as vitamins A and C.
Figs
Packed with potassium and containing more calcium than orange juice, sweet figs beat candy for an instant sugar fix. Figs are high in soluble fiber, which can relieve constipation.
Apples and applesauce
In addition to vitamin C, pectin (a soluble fiber), potassium and important phytochemicals, apples contain high amounts of quercetin, which can help reduce allergy symptoms.
Cruciferous vegetables
Vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage greatly assist the process of removing toxins from the body.
Quinoa
Quinoa's high protein content (12 percent to 18 percent) and balanced set of essential amino acids make it a complete source of protein. Quinoa is a good source of dietary fiber, phosphorus, magnesium and iron.
Lentils
Lentils are loaded with iron, protein and folic acid. One cup has 16 grams of fiber -- six times more than a serving of Metamucil.
Sweet potato
Nutritious and rich in complex carbohydrates and fiber, sweet potatoes are a member of the morning glory family. They are brimming with carotenoids, vitamin C, potassium, fiber and vitamin B-6, which all contribute to reduced inflammation.
Avocado
Avocados can be an ideal source for healthful fat. It's also a natural anti-inflammatory because it has a high amount of vitamin B-6 and magnesium.
Dulse
A red seaweed that is salty when it's dry and slippery when you start to chew. It's high in iodine, which is good for the thyroid. It also has calcium, potassium, magnesium, iron and other vitamins and minerals.
Rice milk
Though rice milk is low in protein, it's a popular alternative for those who avoid cow's milk because they are lactose intolerant.
Salba seeds
They're rich in omega 3 fatty acids, dietary fiber, antioxidants, magnesium, folate, calcium and iron, as well as vitamins A and C.
Figs
Packed with potassium and containing more calcium than orange juice, sweet figs beat candy for an instant sugar fix. Figs are high in soluble fiber, which can relieve constipation.
Good mood can run a long time after workout
Exercise experts have known for years that moderate physical activity improves mood. Now a study shows that people are in a better mood for up to 12 hours after they work out.
The researchers found that people in the exercise group experienced a significant improvement in mood immediately after the exercise. They also had improved moods after two, four, eight and 12 hours compared with the people who didn't exercise, says Jeremy Sibold, an assistant professor in the university's Department of Rehabilitation and Movement Science.
The researchers found that people in the exercise group experienced a significant improvement in mood immediately after the exercise. They also had improved moods after two, four, eight and 12 hours compared with the people who didn't exercise, says Jeremy Sibold, an assistant professor in the university's Department of Rehabilitation and Movement Science.
The power of positive emotions
Studies show that positive emotions affect the way we appraise a problem, the amount of creativity we bring to the decision-making process, the quality of support we receive from others, the level of energy we have for implementing the solution, and the degree to which we derive meaningful lessons from having endured the experience.
Positive emotions motivate us because they stir our soul. They generate optimism by opening our hearts as well as out minds. They relax our body and soften our face. They create healing connections with other people. They trigger deep happiness in the form of hope, inspiration, interest, amusement, joy, gratitude, pride, serenity, awe, and - last but not least - love.
Positivity provides the counterbalance to negativity. Much like the reset button on a piece of electronic equipment, positive emotions shut off the alarms and allow our system to straighten itself out as we restart our mind's problem-solving process and reengage in relationships.
Positive emotions motivate us because they stir our soul. They generate optimism by opening our hearts as well as out minds. They relax our body and soften our face. They create healing connections with other people. They trigger deep happiness in the form of hope, inspiration, interest, amusement, joy, gratitude, pride, serenity, awe, and - last but not least - love.
Positivity provides the counterbalance to negativity. Much like the reset button on a piece of electronic equipment, positive emotions shut off the alarms and allow our system to straighten itself out as we restart our mind's problem-solving process and reengage in relationships.
Recession takes a toll on mental health
Tips for preserving mental health
Eat right: Stress might drive you to crave comfort foods, but try to keep your diet healthy.
Sleep: If stress is keeping you from falling asleep, create a "buffer zone" before bed - give yourself an hour or so to unwind with a calming activity like reading.
Exercise: Being active, even if it's just taking a 30-minute walk, is a natural way to combat chronic stress.
Fight bad habits: It might be temping to smoke or drink to deal with stress, but look for healthy alternatives instead.
Think positive: It might sound a little too Pollyanna, but experts say positive thinking can relieve stress.
Seek help: If stress or depression is making it difficult to function, and especially if you're having suicidal thoughts, see a mental health professional.
Eat right: Stress might drive you to crave comfort foods, but try to keep your diet healthy.
Sleep: If stress is keeping you from falling asleep, create a "buffer zone" before bed - give yourself an hour or so to unwind with a calming activity like reading.
Exercise: Being active, even if it's just taking a 30-minute walk, is a natural way to combat chronic stress.
Fight bad habits: It might be temping to smoke or drink to deal with stress, but look for healthy alternatives instead.
Think positive: It might sound a little too Pollyanna, but experts say positive thinking can relieve stress.
Seek help: If stress or depression is making it difficult to function, and especially if you're having suicidal thoughts, see a mental health professional.
Yoga reduces asthma attacks, say researchers
Yoga can almost halve the symptoms of asthma after just ten weeks, say researchers at the American College of Sports Medicine.
They put a group of asthmatics through two yoga classes a week and asked them to practise for an extra 30 minutes at home once a week.
At the end of the trial, the subjects - all yoga novices - reported that the severity and frequency of their symptoms had reduced, while their quality of life had improved by more than 40 per cent.
They put a group of asthmatics through two yoga classes a week and asked them to practise for an extra 30 minutes at home once a week.
At the end of the trial, the subjects - all yoga novices - reported that the severity and frequency of their symptoms had reduced, while their quality of life had improved by more than 40 per cent.
Six proven ways to feel better
Get Thirty Minutes of Sunlight Daily and Walk Thirty minutes of sunlight each day wards off depression, provides vitamins, and gives us a much-needed boost to our immune systems.
Walk: A daily, brisk thirty-minute walk outdoors is free, and one of the best habits we can cultivate for our bodies, minds and spirits. It can smooth out moods through releasing seratonin, the same chemical in antidepressant medication, elevate our moods, keep us fit, control weight, and give us time with friends.
Talk to others, Don't Isolate
Talking over what's bothering us actually reduces stress chemicals in the body and elevates levels of the bodies natural opoid system. Sharing feelings sooths the mind/body system and crying does just the same.
Take a warm bath: Heat causes prolactin to be released into the bloodstream. Prolactin is that natural soothing body chemical. It causes us to feel calm, soothed and serene. One easy way to give yourself a little shot of prolactin, is to take a warm bath, settle in after a long day and just immerse yourself in the warm water and breathe your stress away.
Get Enough Sleep, Rest and Quiet Time
During this state of relaxation, the body's pituitary gland releases prolactin into the blood streams. (Men also release the hormone prolactin when they meditate or are in a state of deep relaxation.) So tell yourself when you go to bed that it's over for today, anything that needs handling can wait till morning and just sleep.
Journal
Journaling also elevates the immune system and calms the autonomic system, it smooths out the heartbeat, breathing and perspiration.
Walk: A daily, brisk thirty-minute walk outdoors is free, and one of the best habits we can cultivate for our bodies, minds and spirits. It can smooth out moods through releasing seratonin, the same chemical in antidepressant medication, elevate our moods, keep us fit, control weight, and give us time with friends.
Talk to others, Don't Isolate
Talking over what's bothering us actually reduces stress chemicals in the body and elevates levels of the bodies natural opoid system. Sharing feelings sooths the mind/body system and crying does just the same.
Take a warm bath: Heat causes prolactin to be released into the bloodstream. Prolactin is that natural soothing body chemical. It causes us to feel calm, soothed and serene. One easy way to give yourself a little shot of prolactin, is to take a warm bath, settle in after a long day and just immerse yourself in the warm water and breathe your stress away.
Get Enough Sleep, Rest and Quiet Time
During this state of relaxation, the body's pituitary gland releases prolactin into the blood streams. (Men also release the hormone prolactin when they meditate or are in a state of deep relaxation.) So tell yourself when you go to bed that it's over for today, anything that needs handling can wait till morning and just sleep.
Journal
Journaling also elevates the immune system and calms the autonomic system, it smooths out the heartbeat, breathing and perspiration.
Healthy diet for healthy living
Well food can be broadly classified as: Alkaline and Acidic. Food that we usually take is 70% acidic and 30% alkaline which in fact must be opposite for healthy living. Human body is Alkaline in nature so; it has to maintain slightly alkaline body plasma.
Alkaline fruit:
Lemon, Lime, Avocado, Tomato, Grapefruit, Watermelon (is neutral)
Apple & watermelon are diuretic in nature and helps reduce salts in body and keep kidney healthy.
Alkaline green vegetables:
most of them but not potato, corn and lentils
Alkaline seeds nuts and grains:
Almonds, Pumpkin, Sunflower, Sesame, Flax, Buckwheat Grouts, Cumin Seeds, Any sprouted seed
Alkaline Drinks:
'Green Drinks', Fresh vegetable juice, Pure water (distilled or ionized), Lemon water (pure water + fresh lemon or lime), Herbal Tea, Vegetable broth, Non-sweetened Soy Milk, Almond Milk, Never tea, coffee and carbonated drinks like colas.
Fat and oils:
Flax, Hemp, Avocado, Olive, Evening Primrose, Borage, Coconut Oil
These points should also be taken care of for healthy living:
• Fats and oils should not exceed 10-15 ml per day (3 tea spoons)
• Carbohydrate based foods should be minimized as much as possible.
• Avoid sugar and salt as much as possible.
• Drink lot of water (3-4 liters a day in summers).
• To avoid Dental problems, use mouthwash at night.
Alkaline fruit:
Lemon, Lime, Avocado, Tomato, Grapefruit, Watermelon (is neutral)
Apple & watermelon are diuretic in nature and helps reduce salts in body and keep kidney healthy.
Alkaline green vegetables:
most of them but not potato, corn and lentils
Alkaline seeds nuts and grains:
Almonds, Pumpkin, Sunflower, Sesame, Flax, Buckwheat Grouts, Cumin Seeds, Any sprouted seed
Alkaline Drinks:
'Green Drinks', Fresh vegetable juice, Pure water (distilled or ionized), Lemon water (pure water + fresh lemon or lime), Herbal Tea, Vegetable broth, Non-sweetened Soy Milk, Almond Milk, Never tea, coffee and carbonated drinks like colas.
Fat and oils:
Flax, Hemp, Avocado, Olive, Evening Primrose, Borage, Coconut Oil
These points should also be taken care of for healthy living:
• Fats and oils should not exceed 10-15 ml per day (3 tea spoons)
• Carbohydrate based foods should be minimized as much as possible.
• Avoid sugar and salt as much as possible.
• Drink lot of water (3-4 liters a day in summers).
• To avoid Dental problems, use mouthwash at night.
Top 12 health & fitness apps for iPhones
1. iFitness
2. MyTrainer
3. Calorie Tracker
4. Nutrition Menu
5. White Noise
6. iPeriod
7. Tap & Track Calories
8. Yoga STRETCH
9. iWatcher
10. Pedometer
11. iPump Pilates
12. Medical Terminology and Abbreviations
The top item on the list is iFitness. Not only can a person keep a list of his or her own custom workout, but it helps add or subtract from the workout based on one’s wants, i.e. it will suggest exercises if a person indicates the want to work more on abs rather than arm muscles.
MyTrainer is similar but gives fewer choices as to each exercise chosen. This app comes with pre-set instructional videos from certified personal trainers, and once a person has chosen a particular training path, new videos will be uploaded with that same fitness goal in mind but new moves to keep the workout fresh.
Apps like Calorie Tracker and Nutrition Menu allow people to monitor their dietary intake on the go. The calorie application is particularly beneficial to those on diets because it not only allows one to enter meal calories as soon as possible, but it calculates and gives suggestions for the remainder of the day, week, etc.
Some of the apps are very specific in their uses. White Noise is simply a relaxation tool, and many people use it during individual workout, yoga, or meditation sessions. iPeriod is solely to keep track of menstrual periods each month, but it is specifically helpful to women in the process of trying—or trying not to—become pregnant. And the medical terminology app is handy when it comes to any disease or condition, even just for parents who like to research any medical change or stage in their children’s growth.
All of the applications have specific purposes, and all can be found on the most popular iPhone apps for health and fitness.
2. MyTrainer
3. Calorie Tracker
4. Nutrition Menu
5. White Noise
6. iPeriod
7. Tap & Track Calories
8. Yoga STRETCH
9. iWatcher
10. Pedometer
11. iPump Pilates
12. Medical Terminology and Abbreviations
The top item on the list is iFitness. Not only can a person keep a list of his or her own custom workout, but it helps add or subtract from the workout based on one’s wants, i.e. it will suggest exercises if a person indicates the want to work more on abs rather than arm muscles.
MyTrainer is similar but gives fewer choices as to each exercise chosen. This app comes with pre-set instructional videos from certified personal trainers, and once a person has chosen a particular training path, new videos will be uploaded with that same fitness goal in mind but new moves to keep the workout fresh.
Apps like Calorie Tracker and Nutrition Menu allow people to monitor their dietary intake on the go. The calorie application is particularly beneficial to those on diets because it not only allows one to enter meal calories as soon as possible, but it calculates and gives suggestions for the remainder of the day, week, etc.
Some of the apps are very specific in their uses. White Noise is simply a relaxation tool, and many people use it during individual workout, yoga, or meditation sessions. iPeriod is solely to keep track of menstrual periods each month, but it is specifically helpful to women in the process of trying—or trying not to—become pregnant. And the medical terminology app is handy when it comes to any disease or condition, even just for parents who like to research any medical change or stage in their children’s growth.
All of the applications have specific purposes, and all can be found on the most popular iPhone apps for health and fitness.
8 worst health mistakes even smart people make
1. You Always Order a Salad
Don't assume that bowl of lettuce is always the healthiest menu pick. Add-ons like fried chicken, croutons, and full-fat dressing pack major calories, fat, sodium, are unhealthy nutrients.
The Fix: Avoid high-fat add-ons such as sour cream, extra cheese, croutons, bacon bits, and creamy dressings like Caesar and ranch.
2. You Avoid the Scale
Doctors call scale-phobia an avoidance behavior. The idea behind it: If I don't know for sure that I gained weight, maybe I didn't. If you're trying to lose weight or maintain weight loss, you may need the kind of feedback the scale provides..
The Fix: If you're trying to lose weight, get on the scale monthly. Do it first thing in the morning, naked, after you use the bathroom, and at the same time in your menstrual cycle—not when you're likely to have water-weight gain.
3. You Wear Contacts No Matter What
It's safer to switch to glasses when you're under the weather. Fighting a cold? If you normally wear contacts, switch to eyeglasses. Your eyes don't work as well when you're sick. A decline in tear production makes contact lens wearers more prone to conjunctivitis—a.k.a. pinkeye. So can using antihistamine meds, which also dry out eyes.
The Fix: Wear your specs until you're feeling better, experts advise, or switch to daily-wear disposable lenses
4. You assume home cooking is always healthier
Making your own meals is usually healthier than takeout, but your cookbook may not be as slimming as you think.
The Fix: Use our portion control finder to make sure you can gauge realistic meal sizes; then freeze leftovers in individual containers so you eat one portion at a time, not two or three.
5. Your Faucet's Always at the Same Temp
When you cook or drink, keep it cool. When you wash your hands, turn up the heat.
The Fix: If you haven't turned on the faucet for 6 hours or more, let it run cold for a minute before using, the EPA advises—and use only water filters bearing a seal from NSF International, a company that certifies products' lead-removing abilities.
6. Your Friends Have Bad Health Habits
If a close pal had an unhealthy amount of weight gain, your chances of packing on pounds increase by 57%. Having heavyset friends around appears to stretch your own notion of what's acceptable for body size.
The Fix: Maintain your own beliefs about what is healthy—and avoid being swayed by friends and their weight gain.
7. You Drive With the Windows Down
Commuting may be hazardous to your lungs. Car commuters are exposed to up to 45% of the air pollutants they encounter in a 24-hour period.
The Fix: During a trafficky commute, driving with windows shut and air recirculating helps somewhat.
8. You Don't Check Your Doc's Track Record
Having an operation? An overachieving surgeon could save your life. A review of the medical records of 474,000 surgery patients found that their doctors' experience was the strongest predictor of who survived and who didn't.
The Fix: To check your surgeon's experience, call her office and ask: Is she a fellow of the American College of Surgeons? Is she board certified in her specialty?
Don't assume that bowl of lettuce is always the healthiest menu pick. Add-ons like fried chicken, croutons, and full-fat dressing pack major calories, fat, sodium, are unhealthy nutrients.
The Fix: Avoid high-fat add-ons such as sour cream, extra cheese, croutons, bacon bits, and creamy dressings like Caesar and ranch.
2. You Avoid the Scale
Doctors call scale-phobia an avoidance behavior. The idea behind it: If I don't know for sure that I gained weight, maybe I didn't. If you're trying to lose weight or maintain weight loss, you may need the kind of feedback the scale provides..
The Fix: If you're trying to lose weight, get on the scale monthly. Do it first thing in the morning, naked, after you use the bathroom, and at the same time in your menstrual cycle—not when you're likely to have water-weight gain.
3. You Wear Contacts No Matter What
It's safer to switch to glasses when you're under the weather. Fighting a cold? If you normally wear contacts, switch to eyeglasses. Your eyes don't work as well when you're sick. A decline in tear production makes contact lens wearers more prone to conjunctivitis—a.k.a. pinkeye. So can using antihistamine meds, which also dry out eyes.
The Fix: Wear your specs until you're feeling better, experts advise, or switch to daily-wear disposable lenses
4. You assume home cooking is always healthier
Making your own meals is usually healthier than takeout, but your cookbook may not be as slimming as you think.
The Fix: Use our portion control finder to make sure you can gauge realistic meal sizes; then freeze leftovers in individual containers so you eat one portion at a time, not two or three.
5. Your Faucet's Always at the Same Temp
When you cook or drink, keep it cool. When you wash your hands, turn up the heat.
The Fix: If you haven't turned on the faucet for 6 hours or more, let it run cold for a minute before using, the EPA advises—and use only water filters bearing a seal from NSF International, a company that certifies products' lead-removing abilities.
6. Your Friends Have Bad Health Habits
If a close pal had an unhealthy amount of weight gain, your chances of packing on pounds increase by 57%. Having heavyset friends around appears to stretch your own notion of what's acceptable for body size.
The Fix: Maintain your own beliefs about what is healthy—and avoid being swayed by friends and their weight gain.
7. You Drive With the Windows Down
Commuting may be hazardous to your lungs. Car commuters are exposed to up to 45% of the air pollutants they encounter in a 24-hour period.
The Fix: During a trafficky commute, driving with windows shut and air recirculating helps somewhat.
8. You Don't Check Your Doc's Track Record
Having an operation? An overachieving surgeon could save your life. A review of the medical records of 474,000 surgery patients found that their doctors' experience was the strongest predictor of who survived and who didn't.
The Fix: To check your surgeon's experience, call her office and ask: Is she a fellow of the American College of Surgeons? Is she board certified in her specialty?
Dumbbell step-up
Equipment needed: Dumbbells and raised platform
How to do it: Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards.
Slowly step to place your right foot on a platform, placing your foot firmly on the deck while keeping your torso upright and aligning your knee over your second toe. Push off with the trailing leg to raise your body onto the platform placing that foot alongside your leading foot. During this transition, your torso and shinbone will move slightly forward past vertical, but try to avoid excessive forward movement.
Slowly load the weight of your body into your leading foot, step backwards to place the trailing foot on the floor in its starting position. Load your weight into your trailing foot and step off the platform with your leading foot, returning to your starting position. Repeat for the opposite side.
To lose weight, turbocharge your metabolism
1. When you roll out of bed
Eat (a good) breakfast. Every day. If you don't, your body goes into starvation mode, so your metabolism slows to a crawl to conserve energy.
Sip java. The average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing.
Guzzle your water cold. Your body may burn a few calories heating the cold water to your core temperature.
2. When you're at work
Pick protein for lunch. Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest.
Brew up some green tea. For maximum effect, let your tea steep for three minutes and drink it while it's still hot.
Undo damage with dairy. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste. Sorry, supplements don't have the same effect.
3. When you go food shopping
Choose organic produce. Go to this Foodnews site for the most (and the least) contaminated foods, then adjust your shopping list accordingly.
Seek heat. It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.
Grab some metal. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.
4. When you work out
Mix things up with intervals. Step up your intensity and you'll burn the same number of calories or more in less time.
Take it slow. When you strength train, count to 3 as you lower the weight back to the start position. Use weights that are heavy enough that you struggle to complete the final few reps.
Pop pills. Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes.
5. When you get home
Eat Nemo's pals. Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain.
Skip the second mojito. Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent.
Hit the sack — early. When you sleep less than you should, you throw off the amounts of leptin and ghrelin — hormones that help regulate energy use and appetite — that your body produces.
Eat (a good) breakfast. Every day. If you don't, your body goes into starvation mode, so your metabolism slows to a crawl to conserve energy.
Sip java. The average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing.
Guzzle your water cold. Your body may burn a few calories heating the cold water to your core temperature.
2. When you're at work
Pick protein for lunch. Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest.
Brew up some green tea. For maximum effect, let your tea steep for three minutes and drink it while it's still hot.
Undo damage with dairy. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste. Sorry, supplements don't have the same effect.
3. When you go food shopping
Choose organic produce. Go to this Foodnews site for the most (and the least) contaminated foods, then adjust your shopping list accordingly.
Seek heat. It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.
Grab some metal. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.
4. When you work out
Mix things up with intervals. Step up your intensity and you'll burn the same number of calories or more in less time.
Take it slow. When you strength train, count to 3 as you lower the weight back to the start position. Use weights that are heavy enough that you struggle to complete the final few reps.
Pop pills. Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes.
5. When you get home
Eat Nemo's pals. Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain.
Skip the second mojito. Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent.
Hit the sack — early. When you sleep less than you should, you throw off the amounts of leptin and ghrelin — hormones that help regulate energy use and appetite — that your body produces.
Three great memory boosters for a feel-younger summer
1. Warm up to a new sport A recent study from Columbia University Medical Center links blood glucose levels that rise as we age to memory lapses. Try a fun summer sport, like beach volleyball or swimming, to help your body regulate blood sugar.
2. Grab a page-turner. Reading decreases your risk of developing mild memory loss by 30 to 50 percent, so don’t forget to toss a great book in your beach bag.
3. Order the iced coffee Chill with three cups of caffeinated java a day and you could lower your risk of developing dementia by up to 70 percent, according to a study from the Journal of Alzheimer’s Disease.
2. Grab a page-turner. Reading decreases your risk of developing mild memory loss by 30 to 50 percent, so don’t forget to toss a great book in your beach bag.
3. Order the iced coffee Chill with three cups of caffeinated java a day and you could lower your risk of developing dementia by up to 70 percent, according to a study from the Journal of Alzheimer’s Disease.
Finding relief as spring allergies rage on
Pollen is worse in some parts of the United States than others. Warming trend may be pushing the start of allergy season earlier in some places. The benefits of allergy shots can last for many years, but aren't permanent.
Over-the-counter products such as oral antihistamines and eye drops are a good first-line approach for people with mild allergies. But if these don't help--and you don't exactly know what's triggering your symptoms--it's best to see an allergist.
The only way to fight allergies at the source is immunotherapy, popularly known as allergy shots. This involves getting shots of tiny amounts of the allergen in escalating doses, usually once a week, until you reach the maintenance phase, when you'll need one shot every month. Although it takes three to four years for the shots to reach their full effect, after which the dose is tapered down and eventually stopped, people often experience relief within a couple of months after beginning allergy shots.
There are several common-sense measures that can help ease the misery of seasonal allergies.
Over-the-counter products such as oral antihistamines and eye drops are a good first-line approach for people with mild allergies. But if these don't help--and you don't exactly know what's triggering your symptoms--it's best to see an allergist.
The only way to fight allergies at the source is immunotherapy, popularly known as allergy shots. This involves getting shots of tiny amounts of the allergen in escalating doses, usually once a week, until you reach the maintenance phase, when you'll need one shot every month. Although it takes three to four years for the shots to reach their full effect, after which the dose is tapered down and eventually stopped, people often experience relief within a couple of months after beginning allergy shots.
There are several common-sense measures that can help ease the misery of seasonal allergies.
- Use an air conditioner to filter the air. Even just using the fan in an AC unit can help keep pollen out of your house.
- Try to avoid peak pollen times. Avoid outdoor activities in the early morning and late afternoon, which are peak pollen times.
- Take a shower. Washing your hair and bathing before bed can help clean pollen off of your skin and hair, so you won't be carrying pollen to bed with you.
- Wash the sheets and pillowcases weekly. This is a good way to rid your environment of pollen, as well as dust mites, which can also trigger allergy symptoms year round.
Relief for aching backs
Hands-on therapies - chiropractic manipulation, massage and physical therapy - were among the top-rated. Many of those who tried spinal injections found them to be very helpful, although the techniques their doctors used varied.
1. WHERE TO GO FOR TREATMENT
A visit to a primary care doctor is a smart first step when back pain is severe. A doctor can help rule out disease, such as infection or cancer.
Enduring the pain or seeing a chiropractor or physical therapist might be okay for a recurrent, familiar back problem. Research suggests that chiropractic manipulation can reduce acute low-back pain.
2. BE WARY OF OPIOID PAIN RELIEVERS
Clinical trials have shown that about half of the people who take them for pain suffer adverse effects such as drow-siness, respiratory depression (a potentially dangerous breathing problem) and gastrointestinal symptoms such as constipation, heartburn, cramping, nausea and vomiting.
There are almost always better solutions than opioids for low-back pain. For most people, the best first-line medicines are acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs). Depending on the circumstances, second-line medications, including muscle relaxants, tricyclic antidepressants and anti-seizure drugs, can help.
3. USE CAUTON WITH SURGERY
Your doctor might suggest you see a surgeon if back pain is unrelenting and no other treatment seems to work.
Satisfaction depended on the diagnosis and the type of surgery. Those with degenerative disk disease (arthritis of the spine) were far less likely to be highly satisfied with surgery (54 percent) than those with a herniated disk (73 percent) or spinal stenosis (71 percent). The most common regret was that more post-surgery rehabilitation had not been planned.
If you're told you need surgery, get a second opinion from another practitioner, preferably one who is not a surgeon.
1. WHERE TO GO FOR TREATMENT
A visit to a primary care doctor is a smart first step when back pain is severe. A doctor can help rule out disease, such as infection or cancer.
Enduring the pain or seeing a chiropractor or physical therapist might be okay for a recurrent, familiar back problem. Research suggests that chiropractic manipulation can reduce acute low-back pain.
2. BE WARY OF OPIOID PAIN RELIEVERS
Clinical trials have shown that about half of the people who take them for pain suffer adverse effects such as drow-siness, respiratory depression (a potentially dangerous breathing problem) and gastrointestinal symptoms such as constipation, heartburn, cramping, nausea and vomiting.
There are almost always better solutions than opioids for low-back pain. For most people, the best first-line medicines are acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs). Depending on the circumstances, second-line medications, including muscle relaxants, tricyclic antidepressants and anti-seizure drugs, can help.
3. USE CAUTON WITH SURGERY
Your doctor might suggest you see a surgeon if back pain is unrelenting and no other treatment seems to work.
Satisfaction depended on the diagnosis and the type of surgery. Those with degenerative disk disease (arthritis of the spine) were far less likely to be highly satisfied with surgery (54 percent) than those with a herniated disk (73 percent) or spinal stenosis (71 percent). The most common regret was that more post-surgery rehabilitation had not been planned.
If you're told you need surgery, get a second opinion from another practitioner, preferably one who is not a surgeon.
Fish, olive oil, nuts good for eyes too, more studies find
Consuming healthy fats reduce risk of age-related macular degeneration. AMD is the top cause of blindness among people over 65 living in developed world. Risk factors for AMD are age, genes, and smoking. People who ate the most trans fat had higher risk of AMD .
Studies from two different teams published Monday in the Archives of Ophthalmology provide more evidence that fish, olive oil, and nuts -- which contain healthy fats -- can reduce the risk of developing a retina-destroying condition known as age-related macular degeneration (AMD).
The studies aren't the first to suggest fish and omega-3 fatty acids may help protect vision; in fact, the first findings pointing in this direction are more than a decade old. But experts not involved in the research agree that the new studies are well done and rigorous.
Studies from two different teams published Monday in the Archives of Ophthalmology provide more evidence that fish, olive oil, and nuts -- which contain healthy fats -- can reduce the risk of developing a retina-destroying condition known as age-related macular degeneration (AMD).
The studies aren't the first to suggest fish and omega-3 fatty acids may help protect vision; in fact, the first findings pointing in this direction are more than a decade old. But experts not involved in the research agree that the new studies are well done and rigorous.
Get enough dietary protein
Protein helps your body replace damaged cells and make new ones. Women who are pregnant, children and teens should be especially careful to get enough protein, according to the U.S. National Library of Medicine.
Meat is a good source of protein, but because it's often high in cholesterol. Fish, poultry, eggs, nuts, whole grains, soybeans, peas and dairy products are also fine sources of protein.
Most adults need between two and three servings of protein a day, but it can vary based on your health needs and age. One serving of protein is about two or three ounces (picture a deck of playing cards to estimate size) of cooked meat, chicken or fish. One-half cup of cooked dried beans, an egg, an ounce of cheese or about two tablespoons of peanut butter will also meet a serving of protein, the agency notes.
Meat is a good source of protein, but because it's often high in cholesterol. Fish, poultry, eggs, nuts, whole grains, soybeans, peas and dairy products are also fine sources of protein.
Most adults need between two and three servings of protein a day, but it can vary based on your health needs and age. One serving of protein is about two or three ounces (picture a deck of playing cards to estimate size) of cooked meat, chicken or fish. One-half cup of cooked dried beans, an egg, an ounce of cheese or about two tablespoons of peanut butter will also meet a serving of protein, the agency notes.
Mindfulness training busts stress
Yoga poses, breathing methods help workers cope with e-mails, work stresses. Mindfulness is to pay attention to present and recognize sources of stress. Body is always being rushed; mindfulness training emphasizes need to slow down.
The study included 103 participants. Half were given written instructions on how to handle stress at work; the others were taught techniques to cultivate mindfulness, such as yoga poses, breathing methods, stretches and meditation -- all designed to help workers cope with too many e-mails, ringing phones and the occasional nasty co-worker.
Today, mindfulness training involves learning to become aware of mind, body and emotions. Yoga, tai chi, and meditation all teach mindfulness.
The study included 103 participants. Half were given written instructions on how to handle stress at work; the others were taught techniques to cultivate mindfulness, such as yoga poses, breathing methods, stretches and meditation -- all designed to help workers cope with too many e-mails, ringing phones and the occasional nasty co-worker.
Today, mindfulness training involves learning to become aware of mind, body and emotions. Yoga, tai chi, and meditation all teach mindfulness.
Yoga move builds core and arm strength
Bring your feet together, bend your knees and lower your hips. Place your hands on the ground, shoulder-width apart, and move your knees to the outer sides of your upper arms.
Press your hands firmly into the ground, pull your navel to your spine (like you did in the cat stretch) and let your buttocks drop down. Now slowly tilt forward and lift your feet off the floor, bringing the inner edges of your feet together. Don't let your buttocks rise up; instead, pull up your knees and feet. Balance in this position for 3 to 6 seconds, then come down and repeat two more times.
Press your hands firmly into the ground, pull your navel to your spine (like you did in the cat stretch) and let your buttocks drop down. Now slowly tilt forward and lift your feet off the floor, bringing the inner edges of your feet together. Don't let your buttocks rise up; instead, pull up your knees and feet. Balance in this position for 3 to 6 seconds, then come down and repeat two more times.
Doctors advise: skip the flip-flops this summer
The problem with sandals is that many don't have straps at the back to hold the shoe on your foot. One misstep and you could be looking at summertime in a cast.
Flip-flops offer no arch support whatsoever and can accentuate any abnormal foot biomechanics. Even people who don't realize they have flat feet or a tendency to roll their ankles inward can have no problems all year long, only to notice aching feet, ankles and knees during a summer in flip-flops.
With a flat, foam-soled flip-flop, just walking on concrete for a few hours can cause the "plantar fascia", the ligament on the bottom of the foot that supports the arch, to become strained. The condition is called plantar fasciitis and it can mean some stabbing heel pain over time.
Left untreated, plantar fasciitis can cause knee pain, hip pain and eventually back pain. So even what seems like mild, though somewhat annoying, foot pain could worsen into something like tendonitis if you don't ditch the flip-flops at the first sign of pain.
Here are some tips for sandal and flip flop lovers:
Flip-flops offer no arch support whatsoever and can accentuate any abnormal foot biomechanics. Even people who don't realize they have flat feet or a tendency to roll their ankles inward can have no problems all year long, only to notice aching feet, ankles and knees during a summer in flip-flops.
With a flat, foam-soled flip-flop, just walking on concrete for a few hours can cause the "plantar fascia", the ligament on the bottom of the foot that supports the arch, to become strained. The condition is called plantar fasciitis and it can mean some stabbing heel pain over time.
Left untreated, plantar fasciitis can cause knee pain, hip pain and eventually back pain. So even what seems like mild, though somewhat annoying, foot pain could worsen into something like tendonitis if you don't ditch the flip-flops at the first sign of pain.
Here are some tips for sandal and flip flop lovers:
- Instead of flip-flops, a sport sandal is a better choice for supporting the foot heel and arch
- If you insist on wearing strappy sandals, choose ones that have a a strap around the heel
- If you insist on flip-flops, choose ones made of soft leather and stiff soles that bend only slightly
- Make sure your sandals fit, and your feet don't extend beyond the edge
- To avoid stress injuries and twisted ankles, avoid running or jumping in sandals or flip-flops
- If a day in flip-flops starts to cause pain on the bottom of your feet, use some ice and ibuprofen to bring down the swelling and ditch the offending shoes in exchange for proper shoes with good arch and heel support.
- Never wear flip-flops to do yardwork or anywhere where you could injure your toes or toenails
- Don't wear flip-flops or strapless sandals while driving, as they can fall off easily and get wedged under the brake
- Don't forget sunscreen on the tops of your feet
- The summertime heat and humidity can worsen athlete's foot, fungus and blisters
5 Ways to fall asleep faster
Nix annoying noises
A snoring husband, that beeping delivery truck—whatever keeps you awake—tune it all out with a relaxing soundtrack.
Prep your body
When you hit the sack, try this progressive relaxation technique. Curl your toes tightly for a count of seven, and then relax. Repeat through each muscle group, working up from your toes to your neck.
Take notes
Your daily routine affects how well you sleep. A sleep log can help you make those connections. Every day, record how much caffeine you drink, when and how much you exercise, what you eat, when you go to bed and wake up, and your total sleep time. Share the log with a sleep specialist.
Keep cool
People doze off easier and sleep better when the room temperature is on the cooler side.
Relax right
Instead of mulling over the day’s events when you get in bed, try journaling about the big stuff at least two hours earlier, so your mind’s not racing when you turn in. Right before bed, try a relaxing imagery exercise by picturing any tranquil scene, like a day at the beach.
A snoring husband, that beeping delivery truck—whatever keeps you awake—tune it all out with a relaxing soundtrack.
Prep your body
When you hit the sack, try this progressive relaxation technique. Curl your toes tightly for a count of seven, and then relax. Repeat through each muscle group, working up from your toes to your neck.
Take notes
Your daily routine affects how well you sleep. A sleep log can help you make those connections. Every day, record how much caffeine you drink, when and how much you exercise, what you eat, when you go to bed and wake up, and your total sleep time. Share the log with a sleep specialist.
Keep cool
People doze off easier and sleep better when the room temperature is on the cooler side.
Relax right
Instead of mulling over the day’s events when you get in bed, try journaling about the big stuff at least two hours earlier, so your mind’s not racing when you turn in. Right before bed, try a relaxing imagery exercise by picturing any tranquil scene, like a day at the beach.
Yoga helps those with asthma
Participants in a recent trial studying the effects of Hatha yoga also reported that they had been able to cut back on some of their asthma medication, said Amy Bidwell, senior author of a study presented this week at the American College of Sports Medicine's annual meeting, in Seattle.
Heart rate variability, oxygen consumption and ventilation were also assessed while volunteers performed each of two tasks: handgrip for three minutes and an upright tilt for five minutes.
Overall, scores of individuals participating in the yoga arm of the trial improved an average of almost 43 percent.
There were few or no differences between the groups in heart rate variability, oxygen consumption or ventilation.
Heart rate variability, oxygen consumption and ventilation were also assessed while volunteers performed each of two tasks: handgrip for three minutes and an upright tilt for five minutes.
Overall, scores of individuals participating in the yoga arm of the trial improved an average of almost 43 percent.
There were few or no differences between the groups in heart rate variability, oxygen consumption or ventilation.
Music a 'mega-vitamin' for the brain
Researchers in Finland have demonstrated that listening to music for several hours a day can enhance the rehabilitation of stroke patients.
In another study, stroke patients who were taught to play the piano or drums made speedier progress in their general recovery than patients who received only traditional therapy.
At Colorado State University, researchers have used musical and rhythmic cues as an effective tool to improve the movement and balance of Parkinson's disease sufferers and those with other degenerative diseases.
Melodic Intonation Therapy, in which musical exercises are used to improve speech, has proved an effective treatment for patients with aphasia, a disorder that results from damage to portions of the brain responsible for language.
Musical memories also seem to be more resilient to neural degenerative conditions such as Alzheimer's and dementia, enabling therapists to use familiar tunes to cue memories which might otherwise have been lost.
In another study, stroke patients who were taught to play the piano or drums made speedier progress in their general recovery than patients who received only traditional therapy.
At Colorado State University, researchers have used musical and rhythmic cues as an effective tool to improve the movement and balance of Parkinson's disease sufferers and those with other degenerative diseases.
Melodic Intonation Therapy, in which musical exercises are used to improve speech, has proved an effective treatment for patients with aphasia, a disorder that results from damage to portions of the brain responsible for language.
Musical memories also seem to be more resilient to neural degenerative conditions such as Alzheimer's and dementia, enabling therapists to use familiar tunes to cue memories which might otherwise have been lost.
Get fit with anti-gravity yoga
“It’s a fusion of dance, calisthenics, palates, and yoga. You’ll get stretching, cardio, and the benefits of decompression of spine through the inversions,” says AntiGravity School Director, Jennifer Drabik-Pierce.
You spend a lot of time upside down.
“This is an interesting position I am in as you can see. It’s really working my lower back. It doesn’t hurt at all,” says student Javier Rolon.
“Everyday when you sit at your desk, you really do compress your spine. So your joints become one on top of the other. Going upside down with these inversions actually pulls them apart and puts space back in there. It lengthens your spine. In your first class, you come out feeling really tall,” says AntiGravity School Director, Tammy Zarb.
Anti-gravity yoga is not recommended for anyone with glaucoma or spinal injuries.
You spend a lot of time upside down.
“This is an interesting position I am in as you can see. It’s really working my lower back. It doesn’t hurt at all,” says student Javier Rolon.
“Everyday when you sit at your desk, you really do compress your spine. So your joints become one on top of the other. Going upside down with these inversions actually pulls them apart and puts space back in there. It lengthens your spine. In your first class, you come out feeling really tall,” says AntiGravity School Director, Tammy Zarb.
Anti-gravity yoga is not recommended for anyone with glaucoma or spinal injuries.
What Oprah gets right on dieting and nutrition
1. Nutrient-rich foods: Substitute apples for potato chips, fish for red meat and whole-grain bread for white bread. Lean proteins and quality fat sources like nuts, seeds, vegetable oils can be added as side dishes to a diet based on fruits and vegetables.
2. Identifying why/when you eat: The obesity epidemic is not simply caused by overeating: “She digs behind what causes that overeating—and it’s not just because we are hungry all the time,” Grotto says.
3. Setting food boundaries: Setting a cutoff time for eating does have some merit. “It’s about purposely reducing our intake at that hour when we are less active,” Grotto says. “But it really comes down to what ends up on the plate and in our stomachs at the end of the day.”
4. Limiting portion sizes: Calorie restriction is the No. 1 way doctors say we can extend longevity, and caloric intake should be about getting the most “bang for your buck.”
5. Dieting for life: Permanently altering habits requires mental readiness and proper planning. He recommends making a list of the benefits to continuing a healthy eating plan to make dieting a true lifestyle change.
2. Identifying why/when you eat: The obesity epidemic is not simply caused by overeating: “She digs behind what causes that overeating—and it’s not just because we are hungry all the time,” Grotto says.
3. Setting food boundaries: Setting a cutoff time for eating does have some merit. “It’s about purposely reducing our intake at that hour when we are less active,” Grotto says. “But it really comes down to what ends up on the plate and in our stomachs at the end of the day.”
4. Limiting portion sizes: Calorie restriction is the No. 1 way doctors say we can extend longevity, and caloric intake should be about getting the most “bang for your buck.”
5. Dieting for life: Permanently altering habits requires mental readiness and proper planning. He recommends making a list of the benefits to continuing a healthy eating plan to make dieting a true lifestyle change.
Top 5 heart-healthy foods
Do eat lean meats and fish. Those foods will give us the protein we need without a lot of saturated fat so you get the fuel you need without a load of bad fat to go with it.
Don't underestimate the power of fruits and vegetables. The more different kinds you use, the most the assortment of nutrients.
Have some canola and walnuts. Olive oil helps improve the good cholesterol, HDL, but it doesn't increase the bad cholesterol, the LDL.
Calcium is good for the bones and heart. Skim or fat free yogurt, good choice. Whole milk would not be a good choice. It's loaded with saturated fat.
Use herbs and spices instead of salt to season your food.
Don't underestimate the power of fruits and vegetables. The more different kinds you use, the most the assortment of nutrients.
Have some canola and walnuts. Olive oil helps improve the good cholesterol, HDL, but it doesn't increase the bad cholesterol, the LDL.
Calcium is good for the bones and heart. Skim or fat free yogurt, good choice. Whole milk would not be a good choice. It's loaded with saturated fat.
Use herbs and spices instead of salt to season your food.
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