Too much sugar, fat and salt
Most of the foods served at restaurants combine tempting amounts of sugar, fat, and salt. They are either loaded onto a core ingredient (such as meat, vegetable, potato, or bread), layered on top of it, or both. For instance:
Potato skins: The potato is hollowed out and the skin is fried, which provides a substantial surface area for “fat pickup.” Then some combination of bacon bits, sour cream, and cheese is added. The result: fat on fat on fat on fat, loaded with salt.
Buffalo wings: The fatty parts of a chicken get deep-fried. Then they are served with creamy or sweet dipping sauce that’s heavily salted. Usually they’re par-fried at a production plant, then fried again at the restaurant, which doubles the fat. The result: sugar on salt on fat on fat on fat.
Spinach dip: The spinach provides little more than color—a high-fat, high-salt dairy product is the main ingredient. The result: a tasty dish of salt on fat.
Easy-to-chew food
It's food that literally melts in your mouth. By eliminating the need to chew, modern food processing techniques allow us to eat faster and consume more calories.
Consider Chili’s boneless Shanghai chicken wings. Removing the bone reduces the need for chewing, making the food faster to consume. In addition, the wings contain a solution of up to 25 percent water, hydrolyzed soy protein, salt, and sodium phosphate. The water is there to bulk up the chicken – the industry calls this “reducing shrinkage.” Water is also cheaper than chicken breast, so it’s less costly to produce. And finally, water makes the food softer and chewing easier.
Brain conditioning
The food industry focuses on several factors to influence irresistability, including calories, flavor and ease of eating. Food scientists create “hyperpalatable” foods and the food industry markets “fun foods.” One way marketers make food fun is by adding dips or sauces, such as Dippables products.
Foods such as milkshakes and candy bars stimulate the appetite and prompt us to eat more even after we’re full. These foods layer sugar, fat, and salt in optimal amounts in a way that conditions our brains to eat more and more.
When in doubt, throw cheese and bacon in it
It's a standard joke in the world of chain restaurants. But it works. Along with enhancing melt and making food easy to eat, these layers are cheaper to produce than the central ingredient (such as meat or fish) they flavor. They’re also visually appealing, straightforward, and familiar.
Restaurants assemble food, not actually cook it
Restaurants make use of “individually quick frozen” foods. The processing, preservatives, and extra frying required for these kinds of foods add to the caloric content.
The myth of healthy grilled chicken
A common way to get marinade into meat is through needle injection. Hundreds of needles are used to pierce the meat, tearing up the connective tissue, to add solutions of salt, sugar, and fat. These injections not only increase flavor, but they also make the meat fall apart in our mouths.
Sneaky sugar
If a food contains more sugar than any other ingredient, federal regulations dictate that sugar be listed first on the label. So, manufacturers hide the amount of sugar by listing its different sources separately, pushing each down the list. Breakfast cereal, for example, often includes some combination of sugar, brown sugar, fructose, high-fructose corn syrup, honey, and molasses — each listed separately.
Creative chemistry
Chemical processing evolved to extend the shelf life of products and to lower food costs. More recently, the industry has directed its creative chemistry toward increasing sensations like “mouth feel” and finding new ways to artificially simulate real flavors using flavor enhancers. It’s all about creating novelty and impact to encourage people to consume more.
Thursday, July 23, 2009
Having a pet may improve a person's health
Pets can take care of people, too. They stimulate talk, provide touch, ease loneliness, and facilitate social interaction with others.
Pets may boost health by:
*Encouraging physical activity. An insistent dog whining at the door or a playful one eager for a romp can get you out of the house for some exercise.
*Speeding rehab. Perhaps by easing stress, pets help patients recover faster from heart attacks, strokes and surgery.
*Soothing Alzheimer's patients. Nursing homes often have pets visit because good memories can surface when residents touch the animals.
*Preventing allergies. Children who grow up around pets appear less prone to allergies, perhaps because early exposure to bacteria and viruses associated with pets may strengthen the kids' immunity.
*Boosting the heart. A study of 420 people with heart disease found that those with pets, especially dogs, lived longer than those without pets.
*Easing autism. Dogs may help children with autism by providing an outlet for social interaction. Dogs may promote social interaction in children with autism. And trained dogs can act as watchdogs, protecting the child.
Pets may boost health by:
*Encouraging physical activity. An insistent dog whining at the door or a playful one eager for a romp can get you out of the house for some exercise.
*Speeding rehab. Perhaps by easing stress, pets help patients recover faster from heart attacks, strokes and surgery.
*Soothing Alzheimer's patients. Nursing homes often have pets visit because good memories can surface when residents touch the animals.
*Preventing allergies. Children who grow up around pets appear less prone to allergies, perhaps because early exposure to bacteria and viruses associated with pets may strengthen the kids' immunity.
*Boosting the heart. A study of 420 people with heart disease found that those with pets, especially dogs, lived longer than those without pets.
*Easing autism. Dogs may help children with autism by providing an outlet for social interaction. Dogs may promote social interaction in children with autism. And trained dogs can act as watchdogs, protecting the child.
Stretch back over a roller to boost your abs
This move is a great way to increase your range of motion and intensify your abdominal training. Simply place a foam roller under your shoulder blades to allow your chest to fully open during the downward phase. Remember to use a smooth fluid motion to avoid moving the roller out of position.
Is your bottled water safe?
Congressional Report: FDA has little authority to regulate bottled water brands. Conversely, municipal water utilities are required to make test results public. Watchdog group's survey: Less than 2 percent of bottlers disclose important info.
Unlike tap water suppliers, bottled water companies don't have to have their water tested by a certified laboratory, and they aren't required to notify customers within 24 hours if they find elevated levels of contaminants.
While municipal water utilities are required to provide public reports of test results, bottled-water makers are not. (On the other hand, well water, which is found in many rural areas, isn't regulated as water provided by towns and cities is.) So although you may fork over a pretty penny for bottled water, that doesn't mean it's any better than what's coming out of your faucet. In fact, it could be worse and you'd never know it.
The new research is backed by a second report from the Environmental Working Group. The nonprofit advocacy organization surveyed the labels and Web sites of nearly 200 popular bottled-water brands and found that less than 2 percent disclosed three important facts that can affect safety: the water's source, purification methods, and chemical pollutants in each bottle. (See the full report on bottled water at EWG's Web site.)
Unlike tap water suppliers, bottled water companies don't have to have their water tested by a certified laboratory, and they aren't required to notify customers within 24 hours if they find elevated levels of contaminants.
While municipal water utilities are required to provide public reports of test results, bottled-water makers are not. (On the other hand, well water, which is found in many rural areas, isn't regulated as water provided by towns and cities is.) So although you may fork over a pretty penny for bottled water, that doesn't mean it's any better than what's coming out of your faucet. In fact, it could be worse and you'd never know it.
The new research is backed by a second report from the Environmental Working Group. The nonprofit advocacy organization surveyed the labels and Web sites of nearly 200 popular bottled-water brands and found that less than 2 percent disclosed three important facts that can affect safety: the water's source, purification methods, and chemical pollutants in each bottle. (See the full report on bottled water at EWG's Web site.)
Healthy food equals healthy aging
Keeping healthy, fit and well so that our "golden years" can be really golden takes some work through our life and it's never to early or too late to start. There are steps you can take to help your body age well.
Two recent studies have reinforced the notion of healthy eating and healthy aging. A study in the British Medical Journal suggests that consuming a Mediterranean-style diet may lead to a longer, healthier life. The results of the EPIC (European Prospective Investigation into Cancer and Nutrition) study which followed over 23,000 healthy Greek men and women for more than eight years, showed that higher adherence to a Mediterranean-style diet was associated with a statistically significant reduction in mortality. Specifically, the components of the diet which provided the health benefits were high consumption of vegetables, fruit, legumes, olive oil, a moderate consumption of alcohol and a low consumption of meat and meat products. In this study, there was a minimal benefit from cereals and dairy products.
A second study published in this month's Journal of Nutrition showed that a healthy diet could make a difference in your longevity. Studying a group of more than 300,000 people in the National Institutes of Health/AARP database, they looked at their intake of fruits, vegetables, low fat dairy, whole grains, lean meat and poultry, and fat. Those with the highest scores of eating these healthy foods were more likely to live longer than those with the lowest scores.
So here are five simple things you can do right now to help keep you vibrant and well:
- Have you eaten delicious strawberries yet? Go to your nearest grocery store or market, buy some and you will be hooked on their wonderful sweet taste. A fabulous way to get one or more of your daily fruits and vegetables.
- Make a lentil salad for your next picnic/ backyard/cottage meal. Add some cut up peppers, tomatoes, onions, fresh herbs and finish it with a dash of olive oil and you'll be having your taste of the Mediterranean. You can also put the salad into a whole-wheat pita for a vegetarian lunch.
- Grill some salmon on the barbecue for your fix of omega-3 fats which have been associated with healthy aging.
- Grab a handful of nuts, either for a snack, to toss into a salad or to add to your stir-fry.
- Make a smoothie of low fat yogurt and fruit for a refreshing summer drink.
Two recent studies have reinforced the notion of healthy eating and healthy aging. A study in the British Medical Journal suggests that consuming a Mediterranean-style diet may lead to a longer, healthier life. The results of the EPIC (European Prospective Investigation into Cancer and Nutrition) study which followed over 23,000 healthy Greek men and women for more than eight years, showed that higher adherence to a Mediterranean-style diet was associated with a statistically significant reduction in mortality. Specifically, the components of the diet which provided the health benefits were high consumption of vegetables, fruit, legumes, olive oil, a moderate consumption of alcohol and a low consumption of meat and meat products. In this study, there was a minimal benefit from cereals and dairy products.
A second study published in this month's Journal of Nutrition showed that a healthy diet could make a difference in your longevity. Studying a group of more than 300,000 people in the National Institutes of Health/AARP database, they looked at their intake of fruits, vegetables, low fat dairy, whole grains, lean meat and poultry, and fat. Those with the highest scores of eating these healthy foods were more likely to live longer than those with the lowest scores.
So here are five simple things you can do right now to help keep you vibrant and well:
- Have you eaten delicious strawberries yet? Go to your nearest grocery store or market, buy some and you will be hooked on their wonderful sweet taste. A fabulous way to get one or more of your daily fruits and vegetables.
- Make a lentil salad for your next picnic/ backyard/cottage meal. Add some cut up peppers, tomatoes, onions, fresh herbs and finish it with a dash of olive oil and you'll be having your taste of the Mediterranean. You can also put the salad into a whole-wheat pita for a vegetarian lunch.
- Grill some salmon on the barbecue for your fix of omega-3 fats which have been associated with healthy aging.
- Grab a handful of nuts, either for a snack, to toss into a salad or to add to your stir-fry.
- Make a smoothie of low fat yogurt and fruit for a refreshing summer drink.
Don't sweat the small stuff -- enjoy it
People who appreciate small moments of happiness, laughter and joy through the course of each day tend to be happy people who are more likely to be resilient against adversity and more successful in jobs, relationships and health outcomes.
10 Natural antidepressants to boost your spirits
1. Get your hands in the dirt. Gardening has long been known for its meditative, relaxing, and grounding effects. Friendly bacteria in soil reportedly affects the brain in a way similar to antidepressants by increasing the release of serotonin.
2. Meditate. Scientists are now beginning to uncover evidence that meditation has a tangible effect on the brain. It suggests to people that they begin to see all their thoughts as just thoughts, whether they are positive, negative or neutral.
3. Burn Incense. Incense has long been used in religious rituals and hippy living rooms across the globe to create a peaceful environment. A new study shows burning frankincense (resin from the Boswellia plant) activates poorly understood ion channels in the brain that alleviate depression.
4. Ingest a yellow flower. St. John's Wort is a wild yellow flower that has been used for medicinal purposes for thousands of years. There is some scientific evidence that St. John's Wort is helpful in treating mild to moderate depression, however it may not be effective for treating major depression.
5. Eat Sushi. Research has shown that fatty fish oil can actually improve wellbeing. People suffering from depression have lower levels of omega-3 fatty acids in the blood. Fish oil can be found in raw and cooked fish and can also be taken as a dietary supplement.
6. Move your body. Talk a walk, ride a bike, hit the gym, or go dancing. Science indicates that people who regularly exercise benefit from positive boosts in mood and reduce the risk of depression. When you exercise, the body naturally releases chemicals called endorphins that trigger positive feelings in the body and mind.
7. Use natural sweeteners such as Agave Nectar or Maple Syrup. Some studies have linked the use of refined sugar to depression.
8. Get in the sunshine. Vitamin D has been shown to increase levels of serotonin in the brain.
9. Have a good laugh. Studies show that laughter fights the onset of depression by reducing stress hormones. The positive results of laughter may encourage people to relax and release the stress that often causes depression.
10. Use depression to make you stronger. Depression is not a human defect at all, but a defense mechanism that in its mild and moderate forms can force a healthy reassessment of personal circumstances. Depression can actually serve a purpose, deepening and enriching the human experience. By overcoming challenging times in our lives, we can actually become stronger evolutionarily speaking.
Simply recognizing we are feeling depressed can be the first step towards changing it. Little changes in our diet and lifestyle can go a long way.
2. Meditate. Scientists are now beginning to uncover evidence that meditation has a tangible effect on the brain. It suggests to people that they begin to see all their thoughts as just thoughts, whether they are positive, negative or neutral.
3. Burn Incense. Incense has long been used in religious rituals and hippy living rooms across the globe to create a peaceful environment. A new study shows burning frankincense (resin from the Boswellia plant) activates poorly understood ion channels in the brain that alleviate depression.
4. Ingest a yellow flower. St. John's Wort is a wild yellow flower that has been used for medicinal purposes for thousands of years. There is some scientific evidence that St. John's Wort is helpful in treating mild to moderate depression, however it may not be effective for treating major depression.
5. Eat Sushi. Research has shown that fatty fish oil can actually improve wellbeing. People suffering from depression have lower levels of omega-3 fatty acids in the blood. Fish oil can be found in raw and cooked fish and can also be taken as a dietary supplement.
6. Move your body. Talk a walk, ride a bike, hit the gym, or go dancing. Science indicates that people who regularly exercise benefit from positive boosts in mood and reduce the risk of depression. When you exercise, the body naturally releases chemicals called endorphins that trigger positive feelings in the body and mind.
7. Use natural sweeteners such as Agave Nectar or Maple Syrup. Some studies have linked the use of refined sugar to depression.
8. Get in the sunshine. Vitamin D has been shown to increase levels of serotonin in the brain.
9. Have a good laugh. Studies show that laughter fights the onset of depression by reducing stress hormones. The positive results of laughter may encourage people to relax and release the stress that often causes depression.
10. Use depression to make you stronger. Depression is not a human defect at all, but a defense mechanism that in its mild and moderate forms can force a healthy reassessment of personal circumstances. Depression can actually serve a purpose, deepening and enriching the human experience. By overcoming challenging times in our lives, we can actually become stronger evolutionarily speaking.
Simply recognizing we are feeling depressed can be the first step towards changing it. Little changes in our diet and lifestyle can go a long way.
Getting the best nutrition for your buck
The most nutrition for the price per portion. Some foods on the list:
— Lower-fat milk; low-fat yogurt; cheddar, American or mozzarella cheese
— Lean ground beef; chicken (not deep-fried); canned fish
— Whole eggs
— Beans, dry or canned
— Peanut butter; sunflower seeds; almonds
— Bread, enriched or made with whole wheat; tortillas, corn or wheat; rice
— Bananas; apples; frozen orange juice concentrate; 100 percent fruit juice or fruit-vegetable blends
— Potatoes, with or without skins; iceberg lettuce; canned, not creamed, corn; canned tomatoes
"Milk is off the charts," Drewnowski says, especially if people choose low-fat versions over sugar-packed, no-nutrient colas. "It won't be spinach and arugula and poached salmon. It'll be potatoes and beans and (lean) ground beef and milk and yogurt."
On his list, carrots trump peppers, and apples trump strawberries, as cheaper and longer-lasting. Canned tomatoes pack even more of the nutrient lycopene than pricier fresh ones. Canned or frozen corn kernels mean no paying for the cob.
Somewhere between expensive salmon and cheap bacon comes lean hamburger — just drain it well — and chicken that can be quick-cooked many ways besides artery-clogging deep-fried.
Then there is the potato, maligned by the anti-carb movement. It actually has more potassium than a banana, fiber and even vitamin C. Just no fatty fries: Boil or mash or bake, and go easy on the butter.
— Lower-fat milk; low-fat yogurt; cheddar, American or mozzarella cheese
— Lean ground beef; chicken (not deep-fried); canned fish
— Whole eggs
— Beans, dry or canned
— Peanut butter; sunflower seeds; almonds
— Bread, enriched or made with whole wheat; tortillas, corn or wheat; rice
— Bananas; apples; frozen orange juice concentrate; 100 percent fruit juice or fruit-vegetable blends
— Potatoes, with or without skins; iceberg lettuce; canned, not creamed, corn; canned tomatoes
"Milk is off the charts," Drewnowski says, especially if people choose low-fat versions over sugar-packed, no-nutrient colas. "It won't be spinach and arugula and poached salmon. It'll be potatoes and beans and (lean) ground beef and milk and yogurt."
On his list, carrots trump peppers, and apples trump strawberries, as cheaper and longer-lasting. Canned tomatoes pack even more of the nutrient lycopene than pricier fresh ones. Canned or frozen corn kernels mean no paying for the cob.
Somewhere between expensive salmon and cheap bacon comes lean hamburger — just drain it well — and chicken that can be quick-cooked many ways besides artery-clogging deep-fried.
Then there is the potato, maligned by the anti-carb movement. It actually has more potassium than a banana, fiber and even vitamin C. Just no fatty fries: Boil or mash or bake, and go easy on the butter.
Tuesday, July 21, 2009
5 ways you can sabotage your diet
1. Not eating enough: Not consuming enough food, or enough of the right foods, can be just as bad eating too many calories or the wrong types of food. Not eating enough slows down your metabolism.
2. Not eating frequently enough: Eat several small meals a day for metabolism, energy balance and to provide your body with a steady state of nutrients.
3. Thinking in terms of 24-hour energy balance: Just because your diet says to eat 200 grams of carbohydrates per day, it doesn't mean all your meals should contain the same number of carbs: Your body will only use what it needs at the time and store the rest. In general, you need more energy from carbs in the morning than you do before going to sleep, when you store all those carbs as fat.
4. Not consuming enough fats: Fats are essential for the production of nearly every hormone. They are important for metabolic function, skin health, immune health and many other things. Essential fatty acids, especially omega-3 fatty acids, are largely responsible for many of these benefits. Fish oil, which contains the omega-3 acids DHA and EPA, can provide some outstanding benefits for anyone trying to get the best possible body for summertime.
5. Not drinking enough water: Remember, six to eight 8-ounce glasses of water a day. If you are feeling thirsty, it means you are already starting to dehydrate.
2. Not eating frequently enough: Eat several small meals a day for metabolism, energy balance and to provide your body with a steady state of nutrients.
3. Thinking in terms of 24-hour energy balance: Just because your diet says to eat 200 grams of carbohydrates per day, it doesn't mean all your meals should contain the same number of carbs: Your body will only use what it needs at the time and store the rest. In general, you need more energy from carbs in the morning than you do before going to sleep, when you store all those carbs as fat.
4. Not consuming enough fats: Fats are essential for the production of nearly every hormone. They are important for metabolic function, skin health, immune health and many other things. Essential fatty acids, especially omega-3 fatty acids, are largely responsible for many of these benefits. Fish oil, which contains the omega-3 acids DHA and EPA, can provide some outstanding benefits for anyone trying to get the best possible body for summertime.
5. Not drinking enough water: Remember, six to eight 8-ounce glasses of water a day. If you are feeling thirsty, it means you are already starting to dehydrate.
Daily does of vitamin D hones men's minds: Study
New research involving more than 3,000 European men suggests vitamin D, the "sunshine" vitamin, may boost cognitive function in middle-aged and older brains.
Men with higher levels of vitamin D performed consistently better in a simple pen and paper test that measured attention and how fast the brain processes information.
It's not proof of cause and effect. But the finding adds to growing evidence that vitamin D does more than keep bones healthy. Recent studies indicate the vitamin protects against some cancers, heart attack and stroke, as well as such auto-immune diseases as multiple sclerosis and type 1 diabetes.
Men with higher levels of vitamin D performed consistently better in a simple pen and paper test that measured attention and how fast the brain processes information.
It's not proof of cause and effect. But the finding adds to growing evidence that vitamin D does more than keep bones healthy. Recent studies indicate the vitamin protects against some cancers, heart attack and stroke, as well as such auto-immune diseases as multiple sclerosis and type 1 diabetes.
Hit the pool for a water workout
Working out in the water is excellent cross-training. On land you're using gravity, but in water you're using the water's properties -- it's heavier than air, and you have resistance in all directions. Water also provides bones and joints with a break from constant pounding -- a big boon for those who run or play sports such as soccer, volleyball and basketball. Plus, its constant motion forces the body to stay upright and balanced, which targets the muscles in the trunk and back.
For a good cardio exercise that gets the blood flowing and also works the leg muscles, begin by resting your arms on a water noodle placed around your back in a C-shape. Bend your body at the hips in a V, so the feet are at the surface. Make sure your core is tight, and legs are straight with toes pointed. Holding tension in the leg muscles, cross the feet back and forth at the ankles, just below the surface of the water. Do it as briskly as you can. Start with 1½ minutes and gradually work up to about 5 minutes.
Another good move that targets the hip flexors, glutes, quads and inner and outer thigh muscles is called a clam-digger. With a noodle behind your back, lie on it with arms extended, and angle your body to one side. With knees together, one on top of the other, bend the legs. Keeping the feet together, open the top knee, then bring knees together again. Flip over and do the same on the other side. Repeat 20 times on each side.
For a cardio boost, try tuck jumps. Start by having your feet on the bottom of the pool, water about chest-high. Push off the bottom and go into a tuck position, bringing your hands to your shins, like you're doing a cannonball. If you pull your arms down hard, you'll feel it. Then release the arms as the feet shoot down to the bottom. It's better to do this quickly to get your heart rate up. Consider this interval training -- do it for a minute or two minutes, gradually increasing the time.
For a good cardio exercise that gets the blood flowing and also works the leg muscles, begin by resting your arms on a water noodle placed around your back in a C-shape. Bend your body at the hips in a V, so the feet are at the surface. Make sure your core is tight, and legs are straight with toes pointed. Holding tension in the leg muscles, cross the feet back and forth at the ankles, just below the surface of the water. Do it as briskly as you can. Start with 1½ minutes and gradually work up to about 5 minutes.
Another good move that targets the hip flexors, glutes, quads and inner and outer thigh muscles is called a clam-digger. With a noodle behind your back, lie on it with arms extended, and angle your body to one side. With knees together, one on top of the other, bend the legs. Keeping the feet together, open the top knee, then bring knees together again. Flip over and do the same on the other side. Repeat 20 times on each side.
For a cardio boost, try tuck jumps. Start by having your feet on the bottom of the pool, water about chest-high. Push off the bottom and go into a tuck position, bringing your hands to your shins, like you're doing a cannonball. If you pull your arms down hard, you'll feel it. Then release the arms as the feet shoot down to the bottom. It's better to do this quickly to get your heart rate up. Consider this interval training -- do it for a minute or two minutes, gradually increasing the time.
Soak your skin in a vitamin-rich summer diet
Vitamin A-rich foods promote healthier skin, not to mention offering benefits to your eyes and teeth. Vitamin A is needed for repairing and maintaining healthy skin, including healing and constructing new skin tissue. It also protects against wrinkling. Research shows it has virtually eliminated acne in milder cases, and should be a staple in everyone's diet.
Antioxidants, primarily vitamins E and C, can help to protect skin cells from the ravages of free radicals, a harmful byproduct of sunlight. Antioxidants are also important in the formation of the protein collagen which, along with elastin, helps strengthen and reduce skin aging.
B vitamins, including biotin, help to ensure healthy development of skin cells, and fight stress and aging. Vitamin B6 may also be helpful in controlling acne, particularly for women who experience flare-ups before and during menstrual periods.
And then there are the essential fatty acids or "omegas," whose effectiveness against various inflammations are just beginning to be fully understood. For skin irritations, omega 6 -- found in evening primrose oil or borage seed oil -- may be beneficial. These oils have been shown to reduce, and sometimes eliminate, inflammatory skin conditions such as eczema and dermatitis.
The effects of a nutrient-dense diet rich with vitamins should become evident within a period of three months. Eat lots of fresh fruits and vegetables and whole grain breads and cereals, along with including healthy fats.
Antioxidants, primarily vitamins E and C, can help to protect skin cells from the ravages of free radicals, a harmful byproduct of sunlight. Antioxidants are also important in the formation of the protein collagen which, along with elastin, helps strengthen and reduce skin aging.
B vitamins, including biotin, help to ensure healthy development of skin cells, and fight stress and aging. Vitamin B6 may also be helpful in controlling acne, particularly for women who experience flare-ups before and during menstrual periods.
And then there are the essential fatty acids or "omegas," whose effectiveness against various inflammations are just beginning to be fully understood. For skin irritations, omega 6 -- found in evening primrose oil or borage seed oil -- may be beneficial. These oils have been shown to reduce, and sometimes eliminate, inflammatory skin conditions such as eczema and dermatitis.
The effects of a nutrient-dense diet rich with vitamins should become evident within a period of three months. Eat lots of fresh fruits and vegetables and whole grain breads and cereals, along with including healthy fats.
Racquetball provides fun and fitness
If you want to get a good workout, sweat, you want to play racquetball. You can burn anywhere from 500 to 700 calories an hour playing racquetball. The benefits of that are tremendous. You're using the vast majority of your muscles when you play racquetball. That's why you burn so many calories, is because you're using a large variety of muscles in your body.
Keep it fresh! Dos and don'ts of storing food
Watermelon
* Do: Ripen on your countertop for about a week, which nearly doubles the melon's lycopene and beta-carotene levels, according to a USDA study. Pop it in the fridge a day before eating.
* Don’t: Store it near other fruits; watermelon is easily damaged by ethylene, a gas released by fruits that speeds up deterioration.
Grapes
* Do: Store in their original ventilated plastic bag, remove bruised or damaged fruit, and wrap the rest in paper towel to absorb excess moisture that promotes mold growth.
* Don’t: Wash until right before eating; doing so in advance encourages mold development.
Fresh herbs
* Do: Wrap in paper towels to absorb moisture, and place in a plastic bag in the crisper drawer.
* Don’t: Refrigerate basil, which is damaged by the cold; stand it in water on a sunny windowsill.
Tomatoes
* Do: Store cherry and grape tomatoes in their original containers in the refrigerator. Ripen large varieties on the counter — cold temperatures halt color, flavor, and nutrient development. Once bright red, store them in the fridge.
* Don’t: Place ripe tomatoes near vegetables, as they give off ethylene.
Berries
* Do: Store in their original clamshell containers, which increase ventilation. Remove bruised or moldy berries from the batch; they'll speed up decay among the rest.
* Don’t: Wash berries prior to storage for the same reason as grapes.
Leafy greens
* Do: Pat them dry before storing, as excess moisture contributes to decay. Wrap in paper towels, place in a plastic bag, and store in the crisper.
* Don’t: Keep them in close proximity to ethylene-emitting fruits like tomatoes.
* Do: Ripen on your countertop for about a week, which nearly doubles the melon's lycopene and beta-carotene levels, according to a USDA study. Pop it in the fridge a day before eating.
* Don’t: Store it near other fruits; watermelon is easily damaged by ethylene, a gas released by fruits that speeds up deterioration.
Grapes
* Do: Store in their original ventilated plastic bag, remove bruised or damaged fruit, and wrap the rest in paper towel to absorb excess moisture that promotes mold growth.
* Don’t: Wash until right before eating; doing so in advance encourages mold development.
Fresh herbs
* Do: Wrap in paper towels to absorb moisture, and place in a plastic bag in the crisper drawer.
* Don’t: Refrigerate basil, which is damaged by the cold; stand it in water on a sunny windowsill.
Tomatoes
* Do: Store cherry and grape tomatoes in their original containers in the refrigerator. Ripen large varieties on the counter — cold temperatures halt color, flavor, and nutrient development. Once bright red, store them in the fridge.
* Don’t: Place ripe tomatoes near vegetables, as they give off ethylene.
Berries
* Do: Store in their original clamshell containers, which increase ventilation. Remove bruised or moldy berries from the batch; they'll speed up decay among the rest.
* Don’t: Wash berries prior to storage for the same reason as grapes.
Leafy greens
* Do: Pat them dry before storing, as excess moisture contributes to decay. Wrap in paper towels, place in a plastic bag, and store in the crisper.
* Don’t: Keep them in close proximity to ethylene-emitting fruits like tomatoes.
Another good reason to exercise
People who exercise regularly make a better recovery and are less disabled if they suffer a stroke, new research suggests. Although the findings are only preliminary, it seems like another good reason to be physically active.
Stress-Killing exercises
1. Kickboxing or Boxing
Kickboxing is a great exercise to get in shape quickly, but it will only take minutes before the endorphin release kicks in. There are a variety of different styles including traditional kickboxing, jujitsu, Muay Thai, Taekwondo, kung fu, Judo, and Karate, so try a few classes to learn what you prefer.
This type of exercise will also be good for boosting your flexibility and quickness, so if these are fitness components you want to work on, it will be a perfect fit.
2. High-Intensity Sprint Training
Sprint training is another way to get endorphins circulating throughout the body very quickly. As you couple very high-intensity paced running with a light-walk period, you’ll increase the heart rate, blood flow, oxygen uptake, and decrease any stress you might be feeling. Many individuals also find the higher-paced nature of this type of cardio great for blowing off anger as well. So if anger’s what's at the heart of your stress, this should be the form of exercise you choose.
For best results, your high-intensity sessions should be performed for 15 to 20 minutes with intervals lasting between 30 and 60 seconds.
3. Deep Breathing
Yoga is the traditional stress-killing exercise, but if this is a form of exercise you’re not all that interested in, the simple act of practicing deep breathing on a regular basis can prove to be beneficial.
This will work best if you find someplace quiet to sit and concentrate on your lungs expanding upward and outward as they fill with air. By turning your focus inward you reduce the focus on whatever is stressing you, placing you in a much calmer state.
You should try to devote 10 minutes to deep breathing a few times a week to clear your mind. Also consider setting up some type of reminder at your desk to go off throughout the day so you take a few moments to take a few deep breaths and relax while you're at work as well. Often, stress will build up without you even realizing it and will cause tension-related headaches or back and neck pain.
4. Long-Distance Running
Opposing high-intensity sprints is long-distance running. This is used by many to kill stress since it allows you to get away and exercise out your thoughts as well as your body. Those training for marathons for example often say that this is the one thing they enjoy most about their long runs — it gives them a chance to think and clear their minds. The endorphin release with long-distance running typically does take longer to kick in, but when it does it will feel as though you’re on a natural high, almost euphoric-like.
One thing to keep in mind is that if you couple long-distance running with heavy weight-training, your weight performance may suffer, so be sure you weigh the pros and cons of the stress relief versus the performance decline.
5. Exercise You Enjoy
Finally, it should also be said that one of the best exercises for stress relief is the one that you enjoy the most. If you aren’t looking forward to your workout sessions each day you visit the gym, that’s going to cause even more stress in itself.
By selecting a workout program that you truly enjoy doing, you’ll feel natural stress-killing benefits and will also be more consistent.
Even if it’s just a recreational activity that you do once in a while such as golf, fishing or cross-country skiing, making the time in your schedule will release tension and go a long way toward helping you relax.
So start making stress relief one of the priorities of your workout. When you couple this with good eating and aim to only take on responsibilities you truly can handle, your health and overall sense of wellness will improve dramatically.
Kickboxing is a great exercise to get in shape quickly, but it will only take minutes before the endorphin release kicks in. There are a variety of different styles including traditional kickboxing, jujitsu, Muay Thai, Taekwondo, kung fu, Judo, and Karate, so try a few classes to learn what you prefer.
This type of exercise will also be good for boosting your flexibility and quickness, so if these are fitness components you want to work on, it will be a perfect fit.
2. High-Intensity Sprint Training
Sprint training is another way to get endorphins circulating throughout the body very quickly. As you couple very high-intensity paced running with a light-walk period, you’ll increase the heart rate, blood flow, oxygen uptake, and decrease any stress you might be feeling. Many individuals also find the higher-paced nature of this type of cardio great for blowing off anger as well. So if anger’s what's at the heart of your stress, this should be the form of exercise you choose.
For best results, your high-intensity sessions should be performed for 15 to 20 minutes with intervals lasting between 30 and 60 seconds.
3. Deep Breathing
Yoga is the traditional stress-killing exercise, but if this is a form of exercise you’re not all that interested in, the simple act of practicing deep breathing on a regular basis can prove to be beneficial.
This will work best if you find someplace quiet to sit and concentrate on your lungs expanding upward and outward as they fill with air. By turning your focus inward you reduce the focus on whatever is stressing you, placing you in a much calmer state.
You should try to devote 10 minutes to deep breathing a few times a week to clear your mind. Also consider setting up some type of reminder at your desk to go off throughout the day so you take a few moments to take a few deep breaths and relax while you're at work as well. Often, stress will build up without you even realizing it and will cause tension-related headaches or back and neck pain.
4. Long-Distance Running
Opposing high-intensity sprints is long-distance running. This is used by many to kill stress since it allows you to get away and exercise out your thoughts as well as your body. Those training for marathons for example often say that this is the one thing they enjoy most about their long runs — it gives them a chance to think and clear their minds. The endorphin release with long-distance running typically does take longer to kick in, but when it does it will feel as though you’re on a natural high, almost euphoric-like.
One thing to keep in mind is that if you couple long-distance running with heavy weight-training, your weight performance may suffer, so be sure you weigh the pros and cons of the stress relief versus the performance decline.
5. Exercise You Enjoy
Finally, it should also be said that one of the best exercises for stress relief is the one that you enjoy the most. If you aren’t looking forward to your workout sessions each day you visit the gym, that’s going to cause even more stress in itself.
By selecting a workout program that you truly enjoy doing, you’ll feel natural stress-killing benefits and will also be more consistent.
Even if it’s just a recreational activity that you do once in a while such as golf, fishing or cross-country skiing, making the time in your schedule will release tension and go a long way toward helping you relax.
So start making stress relief one of the priorities of your workout. When you couple this with good eating and aim to only take on responsibilities you truly can handle, your health and overall sense of wellness will improve dramatically.
Monday, July 20, 2009
Foods that can help to prevent swine flu
Given that we cannot store this nutrient in our bodies, ensuring that some vitamin C-rich foods are on the menu each day is important. This can be anything from peppers and spinach to citrus fruits, berries or frozen peas. Even canned fruit provides some, as do orange and grapefruit juices.
Other internal immune system bug-beaters include “T-cells”. The mineral zinc is crucial for the formation of these antibodies, with even a mild deficiency being linked to more frequent colds and flu. The good thing is that impaired immune responses can be restored to normal by having sufficient zinc in your diet.
You can find zinc in beef, eggs and seafood, especially crab, oysters and sardines. Wholegrain foods and pumpkin seeds are pretty good too, although zinc from these is less easily absorbed than the zinc in animal protein.
With around 40 per cent of women in the UK getting less iron in their diets than the recommended daily amount, this is the other mineral that could do with some special attention. Iron deficiency, with or without anaemia, leads to a wide range of defects in immune-system function, some of which could lay you more open to the swine flu virus.
Iron can be found in similar foods to those mentioned above as being good for zinc. However, if you know that you are not getting these regularly, then a daily multivitamin and mineral supplement containing 100 per cent of the recommended amount (14.8mg) is a sound immune-system booster.
Other internal immune system bug-beaters include “T-cells”. The mineral zinc is crucial for the formation of these antibodies, with even a mild deficiency being linked to more frequent colds and flu. The good thing is that impaired immune responses can be restored to normal by having sufficient zinc in your diet.
You can find zinc in beef, eggs and seafood, especially crab, oysters and sardines. Wholegrain foods and pumpkin seeds are pretty good too, although zinc from these is less easily absorbed than the zinc in animal protein.
With around 40 per cent of women in the UK getting less iron in their diets than the recommended daily amount, this is the other mineral that could do with some special attention. Iron deficiency, with or without anaemia, leads to a wide range of defects in immune-system function, some of which could lay you more open to the swine flu virus.
Iron can be found in similar foods to those mentioned above as being good for zinc. However, if you know that you are not getting these regularly, then a daily multivitamin and mineral supplement containing 100 per cent of the recommended amount (14.8mg) is a sound immune-system booster.
Permanent diet may equal longer life
The practice of caloric restriction -- essentially, going on a permanent diet -- greatly reduces the risk of age-related diseases and even postpones death. It has been shown to significantly extend the lives of yeast, worms, flies, spiders, fish, mice and rats.
Now, in a much-anticipated study funded by the National Institutes of Health, many of the same benefits have been demonstrated in primates, the best evidence yet that caloric restriction would help people.
The findings, published in the journal Science, tracked rhesus monkeys that were on a reduced-calorie regimen for as long as 20 years. The animals' risk of dying from cancer, heart disease and diabetes fell by more than two-thirds.
Is caloric restriction the solution?
"Mild caloric restriction is beneficial to everybody," said Dr. Luigi Fontana, a medical professor at Washington University in St. Louis.
Caloric restriction has consistently produced health benefits for animals.
In the new study, scientists tracked 76 adult rhesus monkeys from the Wisconsin National Primate Research Center starting in 1989. Half the animals were fed a typical diet of lab chow, and the rest got a version with a higher concentration of vitamins and minerals to make up for the 30% reduction in chow quantity.
Now, in a much-anticipated study funded by the National Institutes of Health, many of the same benefits have been demonstrated in primates, the best evidence yet that caloric restriction would help people.
The findings, published in the journal Science, tracked rhesus monkeys that were on a reduced-calorie regimen for as long as 20 years. The animals' risk of dying from cancer, heart disease and diabetes fell by more than two-thirds.
Is caloric restriction the solution?
"Mild caloric restriction is beneficial to everybody," said Dr. Luigi Fontana, a medical professor at Washington University in St. Louis.
Caloric restriction has consistently produced health benefits for animals.
In the new study, scientists tracked 76 adult rhesus monkeys from the Wisconsin National Primate Research Center starting in 1989. Half the animals were fed a typical diet of lab chow, and the rest got a version with a higher concentration of vitamins and minerals to make up for the 30% reduction in chow quantity.
Could low iron, protein contribute to soreness after exercise?
Getting sore after every workout could be due to issues of training or one's diet. Assuming that you are training smart, i.e. with a steady pattern, regular rest and good biomechanics, then dietary deficiencies may be involved. One can certainly be a vegetarian and a high-level athlete.
There are many examples of outstanding athletes who follow vegetarian diets. Some vegetarians, however, are deficient in protein, iron and certain vitamins and minerals, which can be associated with muscle soreness.
There are many examples of outstanding athletes who follow vegetarian diets. Some vegetarians, however, are deficient in protein, iron and certain vitamins and minerals, which can be associated with muscle soreness.
Yoga for people on the go
Five yoga poses for travel
1. Lunge
2. Arm Stretch
3. Shoulder Stretch
4. Triangle
5. Twist
LASTT: Use this acronym to remember the poses and make your energy LASTT for the trip!
Long Trip Leg lunge: Stand in the aisle and stretch one leg back. Bend the front knee. Use seats or armrests for support.
Planes, Trains and Automobiles Arms Stretch: Reach arms up, bend one elbow, and use the other hand to press that elbow towards the back of the head.
Summer Vacation Shoulder Stretch: Slowly roll shoulders forward several times, then back several times. Seated or standing.
Traveler's Triangle: Stand in the aisle facing the windows. Step feet about 4 feet or so apart. Stretch arms out wide, move hips back, and tilt the torso until your bottom arm finds an armrest.
Jet Setter's Torso Twist: Seated or standing, twist torso to one side, then the other.
1. Lunge
2. Arm Stretch
3. Shoulder Stretch
4. Triangle
5. Twist
LASTT: Use this acronym to remember the poses and make your energy LASTT for the trip!
Long Trip Leg lunge: Stand in the aisle and stretch one leg back. Bend the front knee. Use seats or armrests for support.
Planes, Trains and Automobiles Arms Stretch: Reach arms up, bend one elbow, and use the other hand to press that elbow towards the back of the head.
Summer Vacation Shoulder Stretch: Slowly roll shoulders forward several times, then back several times. Seated or standing.
Traveler's Triangle: Stand in the aisle facing the windows. Step feet about 4 feet or so apart. Stretch arms out wide, move hips back, and tilt the torso until your bottom arm finds an armrest.
Jet Setter's Torso Twist: Seated or standing, twist torso to one side, then the other.
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