Thursday, August 6, 2009
Study: Organics no healthier than other foods
The review of 162 studies, commissioned by Britain's Food Standards Agency , found no differences in most nutrients — including in vitamin C, calcium and iron — from both kinds of crops. The same was true for meat, dairy and eggs.
Some differences were found — nitrogen and phosphorus levels — but the report said they most probably resulted from fertilizers and ripeness at harvest, with no likely benefits.
One big "however": The study, conducted by the London School of Hygiene and Tropical Medicine, did not examine pesticide residue, use of antibiotics or the environmental issues of food grown naturally. That comparison falls to scientists trained in other disciplines.
Organic producers say the study misses the big point about why consumers are increasingly turning to foods grown without chemicals or drugs.
"We don't dispute what they found. We don't make health claims based on the nutrition of organic food. But we are saying they contain less of the things that might hurt, like chemicals," Laura Telford, national director of Canadian Organic Growers.
Some differences were found — nitrogen and phosphorus levels — but the report said they most probably resulted from fertilizers and ripeness at harvest, with no likely benefits.
One big "however": The study, conducted by the London School of Hygiene and Tropical Medicine, did not examine pesticide residue, use of antibiotics or the environmental issues of food grown naturally. That comparison falls to scientists trained in other disciplines.
Organic producers say the study misses the big point about why consumers are increasingly turning to foods grown without chemicals or drugs.
"We don't dispute what they found. We don't make health claims based on the nutrition of organic food. But we are saying they contain less of the things that might hurt, like chemicals," Laura Telford, national director of Canadian Organic Growers.
Balance-training exercises are easy to do
-- Stand on one foot. You can do this anywhere, anytime. Do it while brushing your teeth. Or waiting around somewhere. The National Institute on Aging recommends that older people hold the pose for up to 10 seconds, and repeat it 10 or 15 times before switching to the other foot and doing the same.
-- Heel-toe walk: Take 20 steps while focusing on a spot ahead of you.
-- Stand, sit or kneel on a half-ball, a piece of exercise equipment with a hard, flat bottom and an air-filled, rounded platform.
-- Heel-toe walk: Take 20 steps while focusing on a spot ahead of you.
-- Stand, sit or kneel on a half-ball, a piece of exercise equipment with a hard, flat bottom and an air-filled, rounded platform.
Pyramid meditation
“By meditating under a pyramid, our whole being is revitalised; the mental, intellectual capacities are increased, and the energy centres gets activated easily,” says Pinky.
6 ways to be happier at work
1. Practice looking for the good. People who keep a daily "gratitude list" become happier and more successful over time.
2. Have some fun. Research shows that bursts of lightheartedness, whether from a smile shared with a colleague or a funny clip on YouTube, actually cause people to think more clearly and creatively.
3. Brighten your office space. Everything around you affects your frame of mind. Surround your desk with pictures and objects that lead you toward positive thoughts.
4. Keep a journal. If you find yourself worrying about bad news, a scary rumor, or a stressful deadline, take three minutes to write down how you're feeling. The simple act of putting emotions into words immediately decreases their magnitude.
5. Invest in people. Smart people do stupid things during times of stress, like shutting down their social networks to focus on work. The greatest predictor of success during stress and challenge is the quality and quantity of your relationships.
2. Have some fun. Research shows that bursts of lightheartedness, whether from a smile shared with a colleague or a funny clip on YouTube, actually cause people to think more clearly and creatively.
3. Brighten your office space. Everything around you affects your frame of mind. Surround your desk with pictures and objects that lead you toward positive thoughts.
4. Keep a journal. If you find yourself worrying about bad news, a scary rumor, or a stressful deadline, take three minutes to write down how you're feeling. The simple act of putting emotions into words immediately decreases their magnitude.
5. Invest in people. Smart people do stupid things during times of stress, like shutting down their social networks to focus on work. The greatest predictor of success during stress and challenge is the quality and quantity of your relationships.
5 clever ways to boost your family’s nutrition
1. Make the switch to sweets — potatoes, that is!
Use sweet potatoes in place of standard white potatoes for baked potatoes, oven fries, mashed potatoes, and in soups and stews. While both types are nutritious options that are high in potassium, folate and vitamin C, sweet potatoes offer the added bonus of a gigantic dose of beta-carotene — a potent antioxidant and nutrient critical for healthy vision and skin.
2. Bake better with whole-grain flour
When making cookies, muffins or other treats, replace half of the all-purpose in your recipe with whole-wheat or oat flour. You can safely make this swap without making any other adjustments to the recipe and you’ll benefit from the extra fiber, vitamins and minerals found in whole grains.
3. Go dark when you go green
Instead of defaulting to iceberg lettuce — the most common choice for salads and sandwiches — turn over a new leaf and choose darker lettuces like romaine, arugula, escarole, bibb or baby spinach instead. In general, the darker the green, the richer its nutrient profile. A lettuce’s vibrant green color is a good indicator it contains more potassium, beta carotene, folate, fiber and vitamin K than classic iceberg.
4. Capitalize on condiments!
Choose condiments that add a hit of nutrition, as well as flavor, to sandwiches, wraps, burgers, tacos and baked potatoes. Use hummus in place of mayo as a sandwich spread to add protein and fiber. Or, add a smear of guacamole; the avocado it contains is one of the richest sources of heart-healthy monounsaturated fats. Replace ketchup — which contains mostly sugar and very little in the way of vegetables — with a spoonful of low-sodium salsa or fruit chutney to slightly boost your produce intake.
5. Snack smarter … with popcorn!
Make air-popped popcorn your snack food of choice. As a whole-grain snack, it has far more fiber and other nutrients than potato chips, cheese twists or pretzels made with refined white flour. Plus, it’s incredibly voluminous, so it fills you up for a relatively low caloric cost — only about 30 calories per cup for air-popped or “light” microwavable varieties. Of course, dousing popcorn with melted butter easily negates any health advantage by jacking up the calories and saturated fat big time.
Use sweet potatoes in place of standard white potatoes for baked potatoes, oven fries, mashed potatoes, and in soups and stews. While both types are nutritious options that are high in potassium, folate and vitamin C, sweet potatoes offer the added bonus of a gigantic dose of beta-carotene — a potent antioxidant and nutrient critical for healthy vision and skin.
2. Bake better with whole-grain flour
When making cookies, muffins or other treats, replace half of the all-purpose in your recipe with whole-wheat or oat flour. You can safely make this swap without making any other adjustments to the recipe and you’ll benefit from the extra fiber, vitamins and minerals found in whole grains.
3. Go dark when you go green
Instead of defaulting to iceberg lettuce — the most common choice for salads and sandwiches — turn over a new leaf and choose darker lettuces like romaine, arugula, escarole, bibb or baby spinach instead. In general, the darker the green, the richer its nutrient profile. A lettuce’s vibrant green color is a good indicator it contains more potassium, beta carotene, folate, fiber and vitamin K than classic iceberg.
4. Capitalize on condiments!
Choose condiments that add a hit of nutrition, as well as flavor, to sandwiches, wraps, burgers, tacos and baked potatoes. Use hummus in place of mayo as a sandwich spread to add protein and fiber. Or, add a smear of guacamole; the avocado it contains is one of the richest sources of heart-healthy monounsaturated fats. Replace ketchup — which contains mostly sugar and very little in the way of vegetables — with a spoonful of low-sodium salsa or fruit chutney to slightly boost your produce intake.
5. Snack smarter … with popcorn!
Make air-popped popcorn your snack food of choice. As a whole-grain snack, it has far more fiber and other nutrients than potato chips, cheese twists or pretzels made with refined white flour. Plus, it’s incredibly voluminous, so it fills you up for a relatively low caloric cost — only about 30 calories per cup for air-popped or “light” microwavable varieties. Of course, dousing popcorn with melted butter easily negates any health advantage by jacking up the calories and saturated fat big time.
Powerful pecs: Strong chest muscles look good and feel good
SINGLE ARM DUMBBELL BENCH PRESS
Works on: Chest and triceps strength, shoulder stability and coordination.
Setup: With dumbbells in each hand, lie back on the incline bench. Press the weights up toward the ceiling and hold them directly above your head.
Steps: Using a five count, slowly lower one dumbbell toward the body until the elbow bends to 90 degrees. Return the arm to an extended position. Alternate arms and repeat.
Repetitions: Perform three sets of 10 repetitions on each arm.
UPRIGHT PUSH-UP WITH RESISTANCE
Works on: Pectoralis, triceps and core stability strength.
Setup: Tie a knot in each end of the rope. Grab an end of the rope in each hand and stand facing away from its point of attachment. Straighten the arms and bring them to chest height. Walk forward until the rope is taut. Lean into the rope and take a small step back. Square the feet to the shoulders and tighten the abdominals to hold the torso straight and rigid throughout the movement. The body should be in a “plank” position.
Steps: Slowly perform a push-up with an emphasis on keeping the arms and torso stable.
Repetitions: Three sets of 10.
PUSH-UP WITH ADDED RESISTANCE
Works on: Pectoral and triceps strength.
Setup: Kneel on a mat and place the tubing around the back at shoulder-blade level. Hold one end of the tubing in each hand. Assume a hand-and-knees position. Place the hands slightly wider than, and just below shoulder height. Keep the elbows close to the body (upper arms should be no more than 45 degrees from the torso). Perform a slow and controlled push-up, keeping the torso and legs rigid.
Steps: Perform a push-up with slow and controlled movements.
Repetitions: Three sets of 10.
CHEST STRETCH
Works on: Stretching the chest (pectoral) muscles and increasing abdominal control of the low back.
Setup: Stand, one foot in front of the other, facing a corner. Your front foot should be about 6 inches from the corner. Place both palms and forearms flat on the walls, with the elbows slightly below shoulder height. The hands should be directly above the elbows and elbows held at a 90-degree angle.
Steps: Tighten the abdominal muscles to flatten the arch of the low back and hold this controlled position throughout the stretch. Transfer weight from the back leg to the front, and allow the front knee to bend slightly. Continue to move forward in this way until you feel a stretch across the chest and both shoulders. Keep the head centered over the spine and look forward on a level plane.
Repetitions: Hold the stretch 30 to 60 seconds. Repeat five times.
Works on: Chest and triceps strength, shoulder stability and coordination.
Setup: With dumbbells in each hand, lie back on the incline bench. Press the weights up toward the ceiling and hold them directly above your head.
Steps: Using a five count, slowly lower one dumbbell toward the body until the elbow bends to 90 degrees. Return the arm to an extended position. Alternate arms and repeat.
Repetitions: Perform three sets of 10 repetitions on each arm.
UPRIGHT PUSH-UP WITH RESISTANCE
Works on: Pectoralis, triceps and core stability strength.
Setup: Tie a knot in each end of the rope. Grab an end of the rope in each hand and stand facing away from its point of attachment. Straighten the arms and bring them to chest height. Walk forward until the rope is taut. Lean into the rope and take a small step back. Square the feet to the shoulders and tighten the abdominals to hold the torso straight and rigid throughout the movement. The body should be in a “plank” position.
Steps: Slowly perform a push-up with an emphasis on keeping the arms and torso stable.
Repetitions: Three sets of 10.
PUSH-UP WITH ADDED RESISTANCE
Works on: Pectoral and triceps strength.
Setup: Kneel on a mat and place the tubing around the back at shoulder-blade level. Hold one end of the tubing in each hand. Assume a hand-and-knees position. Place the hands slightly wider than, and just below shoulder height. Keep the elbows close to the body (upper arms should be no more than 45 degrees from the torso). Perform a slow and controlled push-up, keeping the torso and legs rigid.
Steps: Perform a push-up with slow and controlled movements.
Repetitions: Three sets of 10.
CHEST STRETCH
Works on: Stretching the chest (pectoral) muscles and increasing abdominal control of the low back.
Setup: Stand, one foot in front of the other, facing a corner. Your front foot should be about 6 inches from the corner. Place both palms and forearms flat on the walls, with the elbows slightly below shoulder height. The hands should be directly above the elbows and elbows held at a 90-degree angle.
Steps: Tighten the abdominal muscles to flatten the arch of the low back and hold this controlled position throughout the stretch. Transfer weight from the back leg to the front, and allow the front knee to bend slightly. Continue to move forward in this way until you feel a stretch across the chest and both shoulders. Keep the head centered over the spine and look forward on a level plane.
Repetitions: Hold the stretch 30 to 60 seconds. Repeat five times.
Experts offer tips on exercise injuries
Pounding the pavement
What hurts? The sole of your foot and heel are tight and tender.
Here's why: With overuse, the connective tissue that runs the length of your sole can become inflamed or suffer microscopic tears.
Feel better: Sit in a chair and place a cold can of soda on its side on the floor in front of you. Put your foot on top of the can and, applying medium pressure, roll it back and forth.
Your new game plan: Buy shoes with arch support; women with high arches are especially prone to this injury. And cut down the mileage until your foot feels better.
Spinning your wheels
What hurts? You feel a grinding in your knees as you pedal; later, they swell.
Feel better: The key to knee health is strong quads. Strengthen these muscles by doing wall squats with your knees bent 60 degrees.
Your new game plan: Check your form. Your foot should pedal pointing forward.
What hurts? The sole of your foot and heel are tight and tender.
Here's why: With overuse, the connective tissue that runs the length of your sole can become inflamed or suffer microscopic tears.
Feel better: Sit in a chair and place a cold can of soda on its side on the floor in front of you. Put your foot on top of the can and, applying medium pressure, roll it back and forth.
Your new game plan: Buy shoes with arch support; women with high arches are especially prone to this injury. And cut down the mileage until your foot feels better.
Spinning your wheels
What hurts? You feel a grinding in your knees as you pedal; later, they swell.
Feel better: The key to knee health is strong quads. Strengthen these muscles by doing wall squats with your knees bent 60 degrees.
Your new game plan: Check your form. Your foot should pedal pointing forward.
The truth behind 10 common diet, exercise myths
Myth No. 1: Snacking after dinner causes weight gain.
Fact: What and how much you eat, and the amount of physical activity you do during an entire day, determines whether you gain, lose or maintain your weight. Common evening snacks such as ice cream, potato chips and dip and cookies add to your calorie intake for the day, and these calories are what results in weight gain.
Myth No. 2: Carbohydrates will cause weight gain.
Fact: Carbohydrate is the body's preferred source of energy. The problem comes when we consume too much and, most of us love carbs such as potatoes, bread and pasta. These foods are very easy to overeat, and the extra calories consumed as a result can lead to weight gain.
Myth No. 3: Our body weight determines how healthy we are.
Fact: Many factors determine how healthy we are, including diet and exercise. An overweight person who eats well and exercises consistently is healthier than a slender person who smokes, doesn't exercise and eats an unhealthy diet.
Myth No. 4: Eating sugar causes diabetes.
Fact: Diabetes is the result of not having enough insulin and not using that insulin effectively. The main risk factors for developing type 2 diabetes are eating high-calorie diets, being overweight and having an inactive lifestyle.
Myth No. 5: Eating eggs will raise your cholesterol.
Fact: Egg yolks have the most concentrated amount of cholesterol of any food, but studies have shown that it is not the cholesterol in our diet that has the biggest impact on our cholesterol numbers -- it's saturated fat and trans fat. We should focus on limiting these two types of fats in our diet. Eggs can be a good source of protein and other nutrients, but I recommend you limit your egg consumption to four whole eggs per week.
Myth No. 6: Drink eight, 8-ounce glasses of water per day.
Fact: While it's important to remain hydrated, everybody has different fluid needs based on the climate they live in, the amount of exercise they do and their diet. The best way to measure your hydration level is by the color of your urine. If your urine is pale yellow, you're doing a good job. If it's a darker yellow, drink more water.
Myth No. 7: My bread is brown; therefore, it is a good source of fiber.
Fact: A good source of fiber will have a dietary fiber value of at least 3 grams per serving. To see if it's whole grain, read the ingredients. The first word should be "whole," indicating it has not been refined.
Myth No. 8: Skipping meals can help me lose weight.
Fact: Most of us have attempted this method of weight loss, but your body compensates for the skipped meal by conserving the energy or calories that you consume the rest of the day. Skipping a meal causes our metabolism to slow down and burn fewer calories. It also increases hunger and leads to overeating at our next meal.
Myth No. 9: It's not worth exercising if you don't have an hour.
Fact: Any amount of exercise provides benefits. Studies show that 10-minute bouts of exercise added up through the day provide similar benefits as doing it all at once.
Myth No. 10: Morning is the best time to exercise.
Fact: It doesn't matter when you exercise. Just make a commitment to do it.
Fact: What and how much you eat, and the amount of physical activity you do during an entire day, determines whether you gain, lose or maintain your weight. Common evening snacks such as ice cream, potato chips and dip and cookies add to your calorie intake for the day, and these calories are what results in weight gain.
Myth No. 2: Carbohydrates will cause weight gain.
Fact: Carbohydrate is the body's preferred source of energy. The problem comes when we consume too much and, most of us love carbs such as potatoes, bread and pasta. These foods are very easy to overeat, and the extra calories consumed as a result can lead to weight gain.
Myth No. 3: Our body weight determines how healthy we are.
Fact: Many factors determine how healthy we are, including diet and exercise. An overweight person who eats well and exercises consistently is healthier than a slender person who smokes, doesn't exercise and eats an unhealthy diet.
Myth No. 4: Eating sugar causes diabetes.
Fact: Diabetes is the result of not having enough insulin and not using that insulin effectively. The main risk factors for developing type 2 diabetes are eating high-calorie diets, being overweight and having an inactive lifestyle.
Myth No. 5: Eating eggs will raise your cholesterol.
Fact: Egg yolks have the most concentrated amount of cholesterol of any food, but studies have shown that it is not the cholesterol in our diet that has the biggest impact on our cholesterol numbers -- it's saturated fat and trans fat. We should focus on limiting these two types of fats in our diet. Eggs can be a good source of protein and other nutrients, but I recommend you limit your egg consumption to four whole eggs per week.
Myth No. 6: Drink eight, 8-ounce glasses of water per day.
Fact: While it's important to remain hydrated, everybody has different fluid needs based on the climate they live in, the amount of exercise they do and their diet. The best way to measure your hydration level is by the color of your urine. If your urine is pale yellow, you're doing a good job. If it's a darker yellow, drink more water.
Myth No. 7: My bread is brown; therefore, it is a good source of fiber.
Fact: A good source of fiber will have a dietary fiber value of at least 3 grams per serving. To see if it's whole grain, read the ingredients. The first word should be "whole," indicating it has not been refined.
Myth No. 8: Skipping meals can help me lose weight.
Fact: Most of us have attempted this method of weight loss, but your body compensates for the skipped meal by conserving the energy or calories that you consume the rest of the day. Skipping a meal causes our metabolism to slow down and burn fewer calories. It also increases hunger and leads to overeating at our next meal.
Myth No. 9: It's not worth exercising if you don't have an hour.
Fact: Any amount of exercise provides benefits. Studies show that 10-minute bouts of exercise added up through the day provide similar benefits as doing it all at once.
Myth No. 10: Morning is the best time to exercise.
Fact: It doesn't matter when you exercise. Just make a commitment to do it.
Baby Boomers: Tips on how to exercise safely
• Check with your doctor before beginning any exercise program. A physician will make sure your heart is in good condition and can make recommendations based on your current fitness level. This is especially important if you have had a previous injury.
• Always warm up and stretch before exercising. Cold muscles are more likely to get injured, so warm up with some light exercise for at least three to five minutes.
• Avoid being a “weekend warrior.” Moderate exercise every day is healthier and less likely to result in injury than heavy activity only on weekends.
• Do not be afraid to take lessons. An instructor can help ensure you are using the proper form, which can prevent overuse injuries such as tendonitis and stress fractures.
• Develop a balanced fitness program. Incorporate cardio, strength training and flexibility training to get a total body workout and prevent overuse injuries. Also, make sure to introduce new exercises gradually.
• Take calcium and Vitamin D supplements daily.
• Listen to your body. As you age, you may not be able to do some of the activities that you did years ago.
• Remember to rest and schedule regular days off from exercise and rest when tired.
• Always warm up and stretch before exercising. Cold muscles are more likely to get injured, so warm up with some light exercise for at least three to five minutes.
• Avoid being a “weekend warrior.” Moderate exercise every day is healthier and less likely to result in injury than heavy activity only on weekends.
• Do not be afraid to take lessons. An instructor can help ensure you are using the proper form, which can prevent overuse injuries such as tendonitis and stress fractures.
• Develop a balanced fitness program. Incorporate cardio, strength training and flexibility training to get a total body workout and prevent overuse injuries. Also, make sure to introduce new exercises gradually.
• Take calcium and Vitamin D supplements daily.
• Listen to your body. As you age, you may not be able to do some of the activities that you did years ago.
• Remember to rest and schedule regular days off from exercise and rest when tired.
FDA warns against nutrition suppliments
Federal regulators warned consumers on Tuesday not to use bodybuilding products that are sold as nutritional supplements but may contain steroids or steroid-like substances, citing reports of acute liver injury and kidney failure.
The FDA cited eight popular products from American Cellular Labs, including Mass Xtreme and Tren Xtreme, that the agency found to contain hidden and potentially hazardous steroids. The agency sent a letter on Monday warning the company to make the products comply with federal regulations. Last week, federal agents in San Francisco executed search warrants for the company and for a San Francisco outlet of Max Muscle, a chain of sports nutrition stores, some of which sold the products cited by the FDA.
The FDA cited eight popular products from American Cellular Labs, including Mass Xtreme and Tren Xtreme, that the agency found to contain hidden and potentially hazardous steroids. The agency sent a letter on Monday warning the company to make the products comply with federal regulations. Last week, federal agents in San Francisco executed search warrants for the company and for a San Francisco outlet of Max Muscle, a chain of sports nutrition stores, some of which sold the products cited by the FDA.
Recharge yourself with meditation
Meditation is one way to counter stress as it is a process by which we could experience higher, spiritual realms. The meditation process aids us at two levels. First, it helps us by bringing about physical relaxation. Second, it puts us in a state where we are absorbed in an enjoyable, blissful experience, and become oblivious to the problems of the outer world.
In meditation, we select a pose in which we can remain calm and quiet. By focusing our attention on a point between and behind the two eyebrows, we can withdraw our attention from the outer body. The body then becomes as relaxed as it is in sleep and the mind is free to go in search of realms within.
We might still have problems, but with meditation, their effect on us is subdued. Through meditation, we can become detached from the suffering of life because we are connected with a sheet anchor or lifeline. With this inner support, we can then face our problems with a clear mind and find solutions. We are able to make more rational decisions because we see life from a higher angle of vision. We feel less stressed as we remain calm. This in turn relaxes the body. Thus, our chances of stress-related illnesses decrease.
Learning to meditate on the Light and Sound within is like having a special retreat, a special place, where we can find relief from the problems of life. We can meditate any time of day. We can begin our day with meditation when we wake up to put us in a state of calm for the rest of the day. When we commute to work, we can meditate on the way. At work we can meditate during our break or lunch hour to get recharged. If we work at home, we can make some time for meditation.
In meditation, we select a pose in which we can remain calm and quiet. By focusing our attention on a point between and behind the two eyebrows, we can withdraw our attention from the outer body. The body then becomes as relaxed as it is in sleep and the mind is free to go in search of realms within.
We might still have problems, but with meditation, their effect on us is subdued. Through meditation, we can become detached from the suffering of life because we are connected with a sheet anchor or lifeline. With this inner support, we can then face our problems with a clear mind and find solutions. We are able to make more rational decisions because we see life from a higher angle of vision. We feel less stressed as we remain calm. This in turn relaxes the body. Thus, our chances of stress-related illnesses decrease.
Learning to meditate on the Light and Sound within is like having a special retreat, a special place, where we can find relief from the problems of life. We can meditate any time of day. We can begin our day with meditation when we wake up to put us in a state of calm for the rest of the day. When we commute to work, we can meditate on the way. At work we can meditate during our break or lunch hour to get recharged. If we work at home, we can make some time for meditation.
Take care when exercising in the heat
Fuel yourself. Drink water before, during and after exercise. Aim for 5-10 ounces every 15 minutes while working out, says Dr. Eliot Young, a sports medicine specialist at Christus Santa Rosa and medical director for the Rock 'n' Roll San Antonio Marathon.
Dress right. Wear light, loose clothing. Avoid cotton; instead, choose fabric that wicks moisture from the skin. Wear a cap or visor to shade your face and cool your head. Cyclists should wear a vented bike helmet to catch breezes. Don't forget the sunscreen -- getting sunburned hurts the body's ability to cool down.
Acclimate. If you're just starting to exercise in serious heat, don't go whole-hog right away.
Be safe. Obese people, people taking diuretics, those older than 65 and people with certain chronic illnesses are at greater risk for heat-related illnesses. Pregnant women should avoid extreme heat in all trimesters.
Train on cooler surfaces. "Heat from a grassy area is less than heat from concrete," Young says. "White concrete is better than black asphalt."
Pay attention to your body. Unusual fatigue and headache are early signs of dehydration; decreased sweat production, dizziness, nausea and cramps also signal danger.
Dress right. Wear light, loose clothing. Avoid cotton; instead, choose fabric that wicks moisture from the skin. Wear a cap or visor to shade your face and cool your head. Cyclists should wear a vented bike helmet to catch breezes. Don't forget the sunscreen -- getting sunburned hurts the body's ability to cool down.
Acclimate. If you're just starting to exercise in serious heat, don't go whole-hog right away.
Be safe. Obese people, people taking diuretics, those older than 65 and people with certain chronic illnesses are at greater risk for heat-related illnesses. Pregnant women should avoid extreme heat in all trimesters.
Train on cooler surfaces. "Heat from a grassy area is less than heat from concrete," Young says. "White concrete is better than black asphalt."
Pay attention to your body. Unusual fatigue and headache are early signs of dehydration; decreased sweat production, dizziness, nausea and cramps also signal danger.
Top three foods for women on the move!
Women’s nutrition must include:
1. Orange juice fortified with calcium helps ward off PMS, osteoporosis and high blood pressure.
2. High fiber cereals, blueberries, beans and dipped carrots all play a role in keeping cancer at bay.
3. Love chocolate? Cocoa, which has much of the fat removed, has more antioxidant power than tea. It can keep blood platelets from clotting, which may prevent heart attacks.
1. Orange juice fortified with calcium helps ward off PMS, osteoporosis and high blood pressure.
2. High fiber cereals, blueberries, beans and dipped carrots all play a role in keeping cancer at bay.
3. Love chocolate? Cocoa, which has much of the fat removed, has more antioxidant power than tea. It can keep blood platelets from clotting, which may prevent heart attacks.
The ABCs of vitamins for more beautiful skin
Vitamin A: best overall age fighter
Find it in OTC lotions, night creams (vitamin A derivatives are known as retinoids), and prescription products.
Proven to: reduce wrinkles, fade brown spots, and smooth roughness.
Vitamin B3: boosts hydration to reduce redness
Find it in lotions, creams, and serums. It's often called niacinamide on the label.
Proven to: increase production of ceramides and fatty acids, two key components of your skin's outer protective barrier.
Vitamin C: all-around anti-ager
Find it in moisturizers formulated to keep vitamin C stable (opaque, airtight containers are ideal). Look for C near the middle of the ingredients panel to help ensure the 5 percent or higher concentration needed to see benefits.
Proven to: mop up the free radicals that trigger wrinkling, sagging, and other aging changes. Vitamin C also helps smooth and firm skin and fade brown spots.
Vitamin E: eases dryness and bolsters skin’s UV defense
Find it in sunscreens and after-sun products. The best products contain at least 1 percent vitamin E, so it will be listed near the middle of the ingredients panel.
Proven to: quell dryness by helping skin retain its natural moisturizers. Also, vitamin E's potent ability to neutralize damaging free radicals has earned it the moniker "the protector."
Vitamin K: for younger, brighter eyes
Find it in eye creams that also contain retinol.
Proven to: possibly help lighten under-eye circles. Fragile capillaries that allow blood to leak into skin are considered one cause of under-eye circles, and vitamin K (aka phytonadione) may put the skids on this by controlling blood clotting. Daily use of a K cream significantly lightened circles after 4 months in one study, but because the cream also contained retinol, researchers aren't sure which ingredient deserves credit for the improvement — retinol alone thickens the translucent under-eye skin (making it harder to see the dark blood vessels below) and lightens melanin that makes circles more prominent. Still, it can't hurt to try a cream that contains vitamin K and retinol.
Find it in OTC lotions, night creams (vitamin A derivatives are known as retinoids), and prescription products.
Proven to: reduce wrinkles, fade brown spots, and smooth roughness.
Vitamin B3: boosts hydration to reduce redness
Find it in lotions, creams, and serums. It's often called niacinamide on the label.
Proven to: increase production of ceramides and fatty acids, two key components of your skin's outer protective barrier.
Vitamin C: all-around anti-ager
Find it in moisturizers formulated to keep vitamin C stable (opaque, airtight containers are ideal). Look for C near the middle of the ingredients panel to help ensure the 5 percent or higher concentration needed to see benefits.
Proven to: mop up the free radicals that trigger wrinkling, sagging, and other aging changes. Vitamin C also helps smooth and firm skin and fade brown spots.
Vitamin E: eases dryness and bolsters skin’s UV defense
Find it in sunscreens and after-sun products. The best products contain at least 1 percent vitamin E, so it will be listed near the middle of the ingredients panel.
Proven to: quell dryness by helping skin retain its natural moisturizers. Also, vitamin E's potent ability to neutralize damaging free radicals has earned it the moniker "the protector."
Vitamin K: for younger, brighter eyes
Find it in eye creams that also contain retinol.
Proven to: possibly help lighten under-eye circles. Fragile capillaries that allow blood to leak into skin are considered one cause of under-eye circles, and vitamin K (aka phytonadione) may put the skids on this by controlling blood clotting. Daily use of a K cream significantly lightened circles after 4 months in one study, but because the cream also contained retinol, researchers aren't sure which ingredient deserves credit for the improvement — retinol alone thickens the translucent under-eye skin (making it harder to see the dark blood vessels below) and lightens melanin that makes circles more prominent. Still, it can't hurt to try a cream that contains vitamin K and retinol.
Wednesday, August 5, 2009
Choosing a chiropractor
-- Be wary of those who say spinal manipulation can cure whatever ails you. Look for a chiropractor who uses an evidence-based approach and is willing to work with other medical professionals.
-- Ask whether exercise is part of the program. Evidence suggests the best approach to spinal problems is a short series of treatments followed by a gradual transition to taking care of your own spine and using exercise on a regular basis to prevent future problems.
-- Ask friends and relatives for recommendations.
-- Get more than an adjustment. Find a chiropractor who also offers other therapeutic procedures, including nutrition, exercise, lifestyle management and laboratory testing.
-- Shop around. Don't sign contracts and don't prebook for a lifetime of visits.
-- Ask whether exercise is part of the program. Evidence suggests the best approach to spinal problems is a short series of treatments followed by a gradual transition to taking care of your own spine and using exercise on a regular basis to prevent future problems.
-- Ask friends and relatives for recommendations.
-- Get more than an adjustment. Find a chiropractor who also offers other therapeutic procedures, including nutrition, exercise, lifestyle management and laboratory testing.
-- Shop around. Don't sign contracts and don't prebook for a lifetime of visits.
Eating to prep for exercise
At breakfast before your workout, you want to make sure that you get a snack about an hour before, such as a 150- to 200-calorie snack of high calorie carbohydrates and proteins.
If you decide to work out in late morning, she said, oatmeal with some nuts is a great choice that combines carbohydrates and protein.
You don't want to get too much fat or fiber because that can cause your stomach to be upset. Next a snack, such as a banana and peanut butter, are good choices for eating right before you exercise.
If you're working out late afternoon, a simple turkey sandwich is a good choice for getting carbohydrates and protein.
If you rolls out of bed in the morning, have something quick, such as coffee with skim milk.
If you're going longer than an hour, you do want to think about fueling yourself with quick-acting carbohydrates. A handful of jelly beans, a portion of a sports drink or an energy bar, are some smart choices.
Water is also important for your workout. Gulp your water. When you gulp your water, it empties from your stomach a little faster, reducing your chances of cramping.
After your workout -- within 30 minutes of exercising -- you want to consume carbohydrates, protein, and antioxidants, she said to refuel you and replenish your body.
If you decide to work out in late morning, she said, oatmeal with some nuts is a great choice that combines carbohydrates and protein.
You don't want to get too much fat or fiber because that can cause your stomach to be upset. Next a snack, such as a banana and peanut butter, are good choices for eating right before you exercise.
If you're working out late afternoon, a simple turkey sandwich is a good choice for getting carbohydrates and protein.
If you rolls out of bed in the morning, have something quick, such as coffee with skim milk.
If you're going longer than an hour, you do want to think about fueling yourself with quick-acting carbohydrates. A handful of jelly beans, a portion of a sports drink or an energy bar, are some smart choices.
Water is also important for your workout. Gulp your water. When you gulp your water, it empties from your stomach a little faster, reducing your chances of cramping.
After your workout -- within 30 minutes of exercising -- you want to consume carbohydrates, protein, and antioxidants, she said to refuel you and replenish your body.
Can type 2 diabetes be managed with diet and exercise alone?
It is possible to manage type 2 diabetes with diet and exercise, for some people. Not everyone will have the same results. Sometimes, no matter how hard you try, blood glucose levels are still too high. Then medication is necessary, because chronically high blood glucose levels will cause long-term complications of diabetes, such as damage to blood vessels and nerves.
If you have Type 2 diabetes, work with your doctor to see if losing weight, exercise and good eating habits can control your blood glucose. Test your blood glucose often to make sure you’re staying in a good range.
If you have Type 2 diabetes, work with your doctor to see if losing weight, exercise and good eating habits can control your blood glucose. Test your blood glucose often to make sure you’re staying in a good range.
Give exercise hoops a twirl (Product review)
Hoopalicious Storm Hooper: Mid-size (40-inch-diameter), mid-weight, one-piece hoop.
Likes: Great spin, balance and whip off the hip. At 1 1/2 pounds, it is within the ideal weight range for fast adult hooping.
Dislikes: None.
Price: $40. (323) 369-1494; www.hooprevolution.com.
Hoopnotica Fitness TravelHoop: Large (44-inch-diameter) take-apart hoop that breaks down into six 4-ounce, 23 1/2 -inch-long sections for easy packing or storage.
Likes: Great spin characteristics. Simple, no-tools, male-female snap-in assembly. Feels solid -- indistinguishable from a one-piece hoop. Weighs 1 1/2 pounds.
Dislikes: Though convenient, the tiny, quarter-inch pushpins that disengage the sections tend to hurt your thumb as you push.
Price: $49.95. (877) GO-HOOPN; www.hoopnotica.com.
BodyHoops Infinity Travelhoop: Large (44-inch-diameter) hoop that coils down to 22 1/2 inches via two swivel connectors.
Likes: It seemed to deliver a tougher workout, without giving up speed. You get this one going, it practically gives you a deep-tissue massage.
Dislikes: None -- although it may not pack as easily as the Hoopnotica in some luggage.
Price: $44.99. (805) 640-6813; www.bodyhoops.com.
The Original Hula Hoop by Wham-O: Smaller-sized hoops (maximum 36-inch-diameter) for kids.
Likes: Similar core-shaking workout as that of the adult hoops. In fact, even more effort is required to maintain the momentum of the 36-incher's thin, featherweight (8-ounce) bulk. A little ball inside makes a banging/swishing noise as you spin it.
Dislikes: Not as fun as the adult hoops. Too much work. And the noise gets irritating fast.
Price: $5. www.whamo.com.
Canyon Weighted Hula Hoop: Adjustable-weight, travel-friendly hoop that can be filled with water for a total weight of 4 pounds.
Likes: Best versatility of the bunch. Your abs and back definitely feel the extra weight; if the Infinity is a deep-tissue massage.
Dislikes: None.
Price: $25. (877) 914-6677; www.canyonhoops.com.
Likes: Great spin, balance and whip off the hip. At 1 1/2 pounds, it is within the ideal weight range for fast adult hooping.
Dislikes: None.
Price: $40. (323) 369-1494; www.hooprevolution.com.
Hoopnotica Fitness TravelHoop: Large (44-inch-diameter) take-apart hoop that breaks down into six 4-ounce, 23 1/2 -inch-long sections for easy packing or storage.
Likes: Great spin characteristics. Simple, no-tools, male-female snap-in assembly. Feels solid -- indistinguishable from a one-piece hoop. Weighs 1 1/2 pounds.
Dislikes: Though convenient, the tiny, quarter-inch pushpins that disengage the sections tend to hurt your thumb as you push.
Price: $49.95. (877) GO-HOOPN; www.hoopnotica.com.
BodyHoops Infinity Travelhoop: Large (44-inch-diameter) hoop that coils down to 22 1/2 inches via two swivel connectors.
Likes: It seemed to deliver a tougher workout, without giving up speed. You get this one going, it practically gives you a deep-tissue massage.
Dislikes: None -- although it may not pack as easily as the Hoopnotica in some luggage.
Price: $44.99. (805) 640-6813; www.bodyhoops.com.
The Original Hula Hoop by Wham-O: Smaller-sized hoops (maximum 36-inch-diameter) for kids.
Likes: Similar core-shaking workout as that of the adult hoops. In fact, even more effort is required to maintain the momentum of the 36-incher's thin, featherweight (8-ounce) bulk. A little ball inside makes a banging/swishing noise as you spin it.
Dislikes: Not as fun as the adult hoops. Too much work. And the noise gets irritating fast.
Price: $5. www.whamo.com.
Canyon Weighted Hula Hoop: Adjustable-weight, travel-friendly hoop that can be filled with water for a total weight of 4 pounds.
Likes: Best versatility of the bunch. Your abs and back definitely feel the extra weight; if the Infinity is a deep-tissue massage.
Dislikes: None.
Price: $25. (877) 914-6677; www.canyonhoops.com.
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