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Wednesday, April 11, 2007
Forgiveness is the Ultimate Weight Loss
Thursday, March 22, 2007
Saturday, March 17, 2007
Tuesday, February 13, 2007
SUPPLEMENTS - FACT OR FICTION?
Here are Discovery Health Online's guidelines for separating fact from fiction with supplements that purport to be anti-aging elixirs.
- Human growth hormone (HGH). This hormone, approved by the Food and Drug Administration for use in children whose bodies produce insufficient amounts of the substance to allow normal growth, has been reported to increase strength and stamina and lower body fat percentage in some people who took it. But studies haven't determined if there are anti-aging effects, and at least one study suggests that those with higher levels of HGH might die younger than those with lower levels, according to the National Institute on Aging.
- DHEA. This hormone, which is produced by the body's adrenal gland but begins to drop after age 20, has been touted for its ability to boost immunity, increase muscle mass, improve memory and send sex drive skyrocketing. Experts warn, however, that the drug hasn't been established as safe for human use.
- Melatonin. While it helps our bodies measure appropriate sleeping and waking times and is often taken in supplement form to treat insomnia or prevent jet lag, scientific studies don't support melatonin's effectiveness for longevity, and users should take into account the risks of daytime sleepiness and blood vessel constriction.
- Ginkgo Biloba. Tests are ongoing on this botanical product, which is used by many to boost their memory and is approved in Germany for treating Alzheimer's disease. Different preparations are available, with varying content and active ingredients. Side effects can include excessive bleeding, especially when combined with daily aspirin use.
- Alpha-lipoic acid. As levels of this potent antioxidant drop with age, supplementation may be helpful to treat some complications of diabetes. And in recent studies, aging rats displayed improved memory, increased pep and cell rejuvenation when fed alpha-lipoic acid in combination with acetyl-L-carnitine, another chemical available as a dietary supplement. Human trials of the combination are ongoing.
Monday, January 15, 2007
Power Training for Older Adults
Why is power one of the most important physical factors of health for older adult independence?
By Dr. Joe Signorile
First, let’s define power. Although the terms strength and power are often used interchangeably, they really mean different things. Strength refers to the capacity of a muscle or body segment to produce force. Power is a measure of the rate at which that force can be developed and equates to force times velocity.
Sarcopenia, the loss of muscle mass, occurs with aging. The faster-contracting muscle fibers (type 2) are most affected by sarcopenia. With fewer fast-contracting muscle fibers, we not only lose strength, we also lose movement speed. The loss of strength and movement speed reduces the capacity to produce power. Some hypothesize that the higher disability in older women, compared with older men, may be related to women’s reduced capacity to generate power.
The good news is that power can be significantly increased in older adults, in both men and women, with appropriate training. Increased power translates into improved function, maintained ability to perform activities of daily living (ADLs), decreased risk of falling and a higher quality of life.
Saturday, December 2, 2006
10 Slim-Down Strategies You Can Count On
Toss the calorie calculator.
When it comes to weight loss, here are the numbers that matter!
by Rebecca Webber, www.prevention.com
The devil is in the details--and nowhere is the cliché truer than with weight loss. It's the small decisions that add up to change, and that's a good thing, says William Dietz, MD, PhD, at the CDC: "If you can count it, you can change it."
These 10 countable steps will add up to victory over unwanted pounds.
But don't try them all at once. "It's like renovating a house; most people do better taking one room at a time," says John Jakicic, PhD, director of weight management at the University of Pittsburgh. "Start with the easiest tactic. Once you master it, move on."
Weigh yourself 1 time per day
Why It Works: Weekly weigh-ins are a staple of many popular diet programs, but studies now show that daily weighing is the key to lasting loss. When researchers at the University of Minnesota monitored the scale habits of 1,800 dieting adults, they found that those who stepped on every day lost an average of 12 pounds over 2 years (weekly scale watchers lost only 6) and were less likely to regain lost weight. The reason: "The more often you monitor your results, the quicker you can catch the behavioral slip that causes weight gain," says Jakicic.
Who It Helped: Heidi Hurtz, 29, of Los Angeles. "I was in denial about my size, so I never used a scale. When I started weighing daily, I lost 7 pounds in 2 weeks. I loved the immediate gratification, and eventually lost 77 pounds."
Add It In: Step on the scale first thing every morning, when you weigh the least. Expect small day-to-day fluctuations because of bloating or dehydration, but if your weight creeps up by 2% (that's just 3 pounds if you weigh 150), it's time to pass up the bread.
Watch no more than 2 hours of TV a day
Why It Works: TV junkies miss out on calorie-burning activities like backyard tag with the kids; instead, they become sitting ducks for junk-food ads. One recent study found that adults who watch more than 2 hours of TV per day take in 7% more calories and consume more sugary snacks than those who watch less than an hour a day.
Who It Helped: Christy Taylor, 27, of Sylacauga, AL. "TV was one reason I weighed 220 pounds. I watched it constantly. My blood pressure skyrocketed during pregnancy, and when it didn't come down after my son was born, I decided to try to limit myself to one show a day. That was 10 months ago, and I've since lost 32 pounds."
Add It In: Wean yourself off the tube by introducing other activities into your life. Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads. Or subscribe to a mail-order DVD service like Netflix, and make a movie the only thing you watch all day.
Contact a friend 3 times per week
Why It Works: "Long-term weight loss requires support," says Marion Franz, RD, a nutrition consultant in Minneapolis. Her study review found that people who met regularly with a dietitian or attended groups like Weight Watchers were more likely to maintain their losses than those who didn't.
Who It Helped: Maggie Ramos, 39, of Houston. "When I plateaued for months, my friend Nancy stepped in and cheered me on until I lost it all."
Add It In: If you can't attend group meetings, announce your weight loss intentions so friends can support you, says Franz. And add a dieter pal to your regular call or e-mail list, too.
Eat 4 g of fiber in every meal or snack
Why It Works: A high-fiber diet can lower your caloric intake without making you feel deprived. In a recent Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss -- It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones.
Who It Helped: Monique Hester, 41, of North Richland Hills, TX. "I started a diet that had me consuming more than 25 g of fiber daily, and before I knew it, I'd lost 23 pounds. I don't even like white bread anymore. I want something I can crunch and chew."
Add It In: To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For instance, Hester started her day with grapes (1 cup = 1.4 g of fiber) and cracked wheat toast (two slices = 6 g) or oatmeal (1 cup = 4 g). She often had a cup of black bean soup for lunch (4.4 g) with a slice of cracked wheat bread. One good trick: For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. For instance, one large apple has just as much fiber (5 g) as a cup of raw broccoli.
Take 5 (thousand) extra steps a day
Why It Works: A typical person takes about 5,000 steps per day between going to work, running errands, and doing chores around the house. Doubling that number can have significant health benefits: higher "good" HDL cholesterol levels, lower blood pressure, improved glucose control, and yes, a lower number on the scale. Walking more steps per day also leads to a lower percentage of body fat and slimmer waists and hips, reports a recent University of Tennessee study of 80 women. An earlier University of South Carolina study of 109 people showed that those who took fewer than 5,000 steps per day were, on average, heavier than people who took more than 9,000.
Who It Helped: Joanna Webb, 34, of Queen Creek, AZ. "I started walking when my daughter was 2 months old. I couldn't even make it around the block without stopping. I kept at it until I could walk 6 nights a week with my husband, our 5-year-old, and the baby. Now I've lost 35 pounds."
Add It In: Wear a pedometer to make sure you log your 5,000 extra steps, or aim for about 50 minutes of extra walking (2 1/2 miles) per day. In the Tennessee study, "Some of the women walked with friends; others increased their steps by taking the stairs and parking farther away," says lead researcher Dixie Thompson, PhD.
Log it 6 times per week
Why It Works: "Monitoring your eating and exercise every day will let you know if you're reaching the 500-calorie daily deficit you need to lose about a pound a week," says Robert Carels, PhD, a psychology professor at Bowling Green State University. His study of 40 obese adults found that those who recorded their food and exercise over 6 months lost more than 20 pounds. That was nearly twice the amount shed by less consistent note takers.
Who It Helped: Julie Fugett, 29, of Lawrence, KS. " Journaling was an important part of my program. I chronicled food intake using the Weight Watchers Points system and also printed out a monthly calendar to schedule workouts in advance. I'd mark each successful day of exercise with a purple smiley face, and eventually those stick-on grins added up to a 25-pound weight loss that I've maintained for over 2 years."
Add It In: Carry a small notebook or PDA to record what you eat and use a pedometer to estimate the calories you burn. Although you should try to keep a daily log, it's realistic to give yourself a break one day a week and allow time off for holidays and houseguests. "Then get back on track," says Carels.
Sleep 7+ hours a night
Why It Works: A University of Chicago study found that people deprived of Zzzs had lower levels of the hormones that control appetite. "The research suggested that short sleep durations could be a risk factor for obesity," says James Gangwisch, PhD, an epidemiologist from Columbia University Medical Center. Sure enough, his follow-up study of 9,588 Americans found that women who slept 4 hours or less per night were 234% more likely to be obese.
Who It Helped: Julia Havey, 44, of St. Louis. "I used to stay up late watching movies and eating ice cream. I'd have to wake up at 6 AM, so I always felt exhausted and bloated. Now I make it a point to be in bed by 11 PM. The extra sleep makes it easier for me to stick to my diet and exercise routine because I have more energy and fewer cravings."
Add It In: The key number for most people is 7 hours or more a night, says Gangwisch, so set an early bedtime and stick to it.
Drink 8 glasses of water per day
Why It Works: Water is not just a thirst quencher--it actually speeds the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin.
Who It Helped: Paige Tomas, 25, of Corpus Christi, TX. " I used to have a five-can-a-day Dr. Pepper addiction. To stop, I'd make myself drink a whole glass of water before allowing myself a soda, and now I'm down to just two Diet Dr. Peppers a day."
Add It In: Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, says Boschmann, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.
After a 9-hour day (lunch included!), go home
Why It Works: A University of Helsinki study of 7,000 adults found that those who'd packed on pounds in the previous year were more likely to have logged overtime hours. Lack of time for diet and exercise is most likely the cause, but it's also possible that work stress has a direct effect on weight gain through changes in hormones like cortisol.
Who It Helped: Nicole Bruni, 36, of Milwaukee. "I gained about 35 pounds in my first year at my law firm, so I started making it a point to wrap up the day in time for a 6 PM Spinning class, and I've since lost 40 pounds."
Add It In: Set firm limits on your workday so that when you're done, you still have the oomph to take a bike ride and broil fish for dinner. To help you stay productive enough to finish on time, set an hourly alarm; when it goes off, deal with your most pressing duties.
Shave 10 points off your glycemic load
Why It Works: Foods high on the glycemic index--including sugars and refined carbohydrates--cause blood sugar to spike. "The body uses insulin to bring down blood sugar," says Yunsheng Ma, MD, PhD, an assistant professor of medicine at the University of Massachusetts Medical School. The body stores the excess sugar as fat. But that leaves blood sugar levels low, so we feel hungry again and eat more--an unhealthy cycle. He studied the eating patterns of 572 people and found that those who ate foods high on the glycemic index weighed significantly more than those who did not. "There's about a 10-pound body weight decrease for every 10-point drop in the glycemic index of all the food a person eats each day," he says.
Who It Helped: Jessica Seaberg, 28, of Minneapolis. " I eradicated most refined sugars from my diet and lost 65 pounds. I stick to whole grain bread, slow-cooking brown rice, and whole wheat pasta."
Add It In: Read labels to avoid added sugars, or better yet, eat fresh produce. Healthy swaps include a baked sweet potato (48 on the glycemic index) instead of a russet potato (94); grapes (49) instead of dates (103); pasta (45) instead of pizza (60); and Nutella (30) instead of jelly beans (80). And skip the liquid glucose known as juice.
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
THE ANSWER ON "ATKINS"
See new aricle by Discovery Health -- CLICK HERE:
http://health.discovery.com/centers/nutritionfitness/nutrition/articles/dietmyths/fatcarbs.html
When it comes to weight loss, here are the numbers that matter!
by Rebecca Webber, www.prevention.com
The devil is in the details--and nowhere is the cliché truer than with weight loss. It's the small decisions that add up to change, and that's a good thing, says William Dietz, MD, PhD, at the CDC: "If you can count it, you can change it."
These 10 countable steps will add up to victory over unwanted pounds.
But don't try them all at once. "It's like renovating a house; most people do better taking one room at a time," says John Jakicic, PhD, director of weight management at the University of Pittsburgh. "Start with the easiest tactic. Once you master it, move on."
Weigh yourself 1 time per day
Why It Works: Weekly weigh-ins are a staple of many popular diet programs, but studies now show that daily weighing is the key to lasting loss. When researchers at the University of Minnesota monitored the scale habits of 1,800 dieting adults, they found that those who stepped on every day lost an average of 12 pounds over 2 years (weekly scale watchers lost only 6) and were less likely to regain lost weight. The reason: "The more often you monitor your results, the quicker you can catch the behavioral slip that causes weight gain," says Jakicic.
Who It Helped: Heidi Hurtz, 29, of Los Angeles. "I was in denial about my size, so I never used a scale. When I started weighing daily, I lost 7 pounds in 2 weeks. I loved the immediate gratification, and eventually lost 77 pounds."
Add It In: Step on the scale first thing every morning, when you weigh the least. Expect small day-to-day fluctuations because of bloating or dehydration, but if your weight creeps up by 2% (that's just 3 pounds if you weigh 150), it's time to pass up the bread.
Watch no more than 2 hours of TV a day
Why It Works: TV junkies miss out on calorie-burning activities like backyard tag with the kids; instead, they become sitting ducks for junk-food ads. One recent study found that adults who watch more than 2 hours of TV per day take in 7% more calories and consume more sugary snacks than those who watch less than an hour a day.
Who It Helped: Christy Taylor, 27, of Sylacauga, AL. "TV was one reason I weighed 220 pounds. I watched it constantly. My blood pressure skyrocketed during pregnancy, and when it didn't come down after my son was born, I decided to try to limit myself to one show a day. That was 10 months ago, and I've since lost 32 pounds."
Add It In: Wean yourself off the tube by introducing other activities into your life. Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads. Or subscribe to a mail-order DVD service like Netflix, and make a movie the only thing you watch all day.
Contact a friend 3 times per week
Why It Works: "Long-term weight loss requires support," says Marion Franz, RD, a nutrition consultant in Minneapolis. Her study review found that people who met regularly with a dietitian or attended groups like Weight Watchers were more likely to maintain their losses than those who didn't.
Who It Helped: Maggie Ramos, 39, of Houston. "When I plateaued for months, my friend Nancy stepped in and cheered me on until I lost it all."
Add It In: If you can't attend group meetings, announce your weight loss intentions so friends can support you, says Franz. And add a dieter pal to your regular call or e-mail list, too.
Eat 4 g of fiber in every meal or snack
Why It Works: A high-fiber diet can lower your caloric intake without making you feel deprived. In a recent Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss -- It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones.
Who It Helped: Monique Hester, 41, of North Richland Hills, TX. "I started a diet that had me consuming more than 25 g of fiber daily, and before I knew it, I'd lost 23 pounds. I don't even like white bread anymore. I want something I can crunch and chew."
Add It In: To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For instance, Hester started her day with grapes (1 cup = 1.4 g of fiber) and cracked wheat toast (two slices = 6 g) or oatmeal (1 cup = 4 g). She often had a cup of black bean soup for lunch (4.4 g) with a slice of cracked wheat bread. One good trick: For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. For instance, one large apple has just as much fiber (5 g) as a cup of raw broccoli.
Take 5 (thousand) extra steps a day
Why It Works: A typical person takes about 5,000 steps per day between going to work, running errands, and doing chores around the house. Doubling that number can have significant health benefits: higher "good" HDL cholesterol levels, lower blood pressure, improved glucose control, and yes, a lower number on the scale. Walking more steps per day also leads to a lower percentage of body fat and slimmer waists and hips, reports a recent University of Tennessee study of 80 women. An earlier University of South Carolina study of 109 people showed that those who took fewer than 5,000 steps per day were, on average, heavier than people who took more than 9,000.
Who It Helped: Joanna Webb, 34, of Queen Creek, AZ. "I started walking when my daughter was 2 months old. I couldn't even make it around the block without stopping. I kept at it until I could walk 6 nights a week with my husband, our 5-year-old, and the baby. Now I've lost 35 pounds."
Add It In: Wear a pedometer to make sure you log your 5,000 extra steps, or aim for about 50 minutes of extra walking (2 1/2 miles) per day. In the Tennessee study, "Some of the women walked with friends; others increased their steps by taking the stairs and parking farther away," says lead researcher Dixie Thompson, PhD.
Log it 6 times per week
Why It Works: "Monitoring your eating and exercise every day will let you know if you're reaching the 500-calorie daily deficit you need to lose about a pound a week," says Robert Carels, PhD, a psychology professor at Bowling Green State University. His study of 40 obese adults found that those who recorded their food and exercise over 6 months lost more than 20 pounds. That was nearly twice the amount shed by less consistent note takers.
Who It Helped: Julie Fugett, 29, of Lawrence, KS. " Journaling was an important part of my program. I chronicled food intake using the Weight Watchers Points system and also printed out a monthly calendar to schedule workouts in advance. I'd mark each successful day of exercise with a purple smiley face, and eventually those stick-on grins added up to a 25-pound weight loss that I've maintained for over 2 years."
Add It In: Carry a small notebook or PDA to record what you eat and use a pedometer to estimate the calories you burn. Although you should try to keep a daily log, it's realistic to give yourself a break one day a week and allow time off for holidays and houseguests. "Then get back on track," says Carels.
Sleep 7+ hours a night
Why It Works: A University of Chicago study found that people deprived of Zzzs had lower levels of the hormones that control appetite. "The research suggested that short sleep durations could be a risk factor for obesity," says James Gangwisch, PhD, an epidemiologist from Columbia University Medical Center. Sure enough, his follow-up study of 9,588 Americans found that women who slept 4 hours or less per night were 234% more likely to be obese.
Who It Helped: Julia Havey, 44, of St. Louis. "I used to stay up late watching movies and eating ice cream. I'd have to wake up at 6 AM, so I always felt exhausted and bloated. Now I make it a point to be in bed by 11 PM. The extra sleep makes it easier for me to stick to my diet and exercise routine because I have more energy and fewer cravings."
Add It In: The key number for most people is 7 hours or more a night, says Gangwisch, so set an early bedtime and stick to it.
Drink 8 glasses of water per day
Why It Works: Water is not just a thirst quencher--it actually speeds the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin.
Who It Helped: Paige Tomas, 25, of Corpus Christi, TX. " I used to have a five-can-a-day Dr. Pepper addiction. To stop, I'd make myself drink a whole glass of water before allowing myself a soda, and now I'm down to just two Diet Dr. Peppers a day."
Add It In: Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, says Boschmann, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.
After a 9-hour day (lunch included!), go home
Why It Works: A University of Helsinki study of 7,000 adults found that those who'd packed on pounds in the previous year were more likely to have logged overtime hours. Lack of time for diet and exercise is most likely the cause, but it's also possible that work stress has a direct effect on weight gain through changes in hormones like cortisol.
Who It Helped: Nicole Bruni, 36, of Milwaukee. "I gained about 35 pounds in my first year at my law firm, so I started making it a point to wrap up the day in time for a 6 PM Spinning class, and I've since lost 40 pounds."
Add It In: Set firm limits on your workday so that when you're done, you still have the oomph to take a bike ride and broil fish for dinner. To help you stay productive enough to finish on time, set an hourly alarm; when it goes off, deal with your most pressing duties.
Shave 10 points off your glycemic load
Why It Works: Foods high on the glycemic index--including sugars and refined carbohydrates--cause blood sugar to spike. "The body uses insulin to bring down blood sugar," says Yunsheng Ma, MD, PhD, an assistant professor of medicine at the University of Massachusetts Medical School. The body stores the excess sugar as fat. But that leaves blood sugar levels low, so we feel hungry again and eat more--an unhealthy cycle. He studied the eating patterns of 572 people and found that those who ate foods high on the glycemic index weighed significantly more than those who did not. "There's about a 10-pound body weight decrease for every 10-point drop in the glycemic index of all the food a person eats each day," he says.
Who It Helped: Jessica Seaberg, 28, of Minneapolis. " I eradicated most refined sugars from my diet and lost 65 pounds. I stick to whole grain bread, slow-cooking brown rice, and whole wheat pasta."
Add It In: Read labels to avoid added sugars, or better yet, eat fresh produce. Healthy swaps include a baked sweet potato (48 on the glycemic index) instead of a russet potato (94); grapes (49) instead of dates (103); pasta (45) instead of pizza (60); and Nutella (30) instead of jelly beans (80). And skip the liquid glucose known as juice.
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
THE ANSWER ON "ATKINS"
See new aricle by Discovery Health -- CLICK HERE:
http://health.discovery.com/centers/nutritionfitness/nutrition/articles/dietmyths/fatcarbs.html
4 FIXES FOR EMOTIONAL EATING
Don't feed your feelings--deal with them
by Jorge Cruise
Erin McLeod started using food for comfort when she was 7 years old. "That's when my parents divorced, and they weren't home in the evening," she told me. As an adult, Erin was frequently left at home in the evenings with her kids because her husband went out a great deal. "I felt lonely; food was my only companion," she says. Many of us eat when what we really need is nurturing. When Erin joined my online support group, she found what she'd been missing, and she lost 70 lbs.
Are You an Emotional Eater?
1. Do you eat when you're feeling sad, lonely, or bored?
2. Do you celebrate or reward yourself with food?3. Is there a food you crave when you're stressed or worried?
If you answered yes to any of these questions, you may be an emotional eater. My challenge to you this month: Become aware of your feelings. Carry a small notebook with you; every time you reach for food, jot down how you feel.
Emotional Rescues
When emotions push you to the fridge, try these quick fixes:
Angry: Blast the stereo, and sing or dance like Jennifer Lopez or Bruce Springsteen.
Anxious: Turn off the news, and tune in to Comedy Central.
Sad: Rent a feel-good movie such as The Shawshank Redemption, About a Boy, or I Am Sam.
Lonely: Join an online chat, or e-mail a long-lost friend. It's normal to feel emotional from time to time, but if you can't shake your mood within 2 weeks, or it's interfering with your life, see a doctor or mental health professional.
1
Best-selling author Jorge Cruise's latest book is 3-Hour Diet On the Go (Collins 2005).
by Jorge Cruise
Erin McLeod started using food for comfort when she was 7 years old. "That's when my parents divorced, and they weren't home in the evening," she told me. As an adult, Erin was frequently left at home in the evenings with her kids because her husband went out a great deal. "I felt lonely; food was my only companion," she says. Many of us eat when what we really need is nurturing. When Erin joined my online support group, she found what she'd been missing, and she lost 70 lbs.
Are You an Emotional Eater?
1. Do you eat when you're feeling sad, lonely, or bored?
2. Do you celebrate or reward yourself with food?3. Is there a food you crave when you're stressed or worried?
If you answered yes to any of these questions, you may be an emotional eater. My challenge to you this month: Become aware of your feelings. Carry a small notebook with you; every time you reach for food, jot down how you feel.
Emotional Rescues
When emotions push you to the fridge, try these quick fixes:
Angry: Blast the stereo, and sing or dance like Jennifer Lopez or Bruce Springsteen.
Anxious: Turn off the news, and tune in to Comedy Central.
Sad: Rent a feel-good movie such as The Shawshank Redemption, About a Boy, or I Am Sam.
Lonely: Join an online chat, or e-mail a long-lost friend. It's normal to feel emotional from time to time, but if you can't shake your mood within 2 weeks, or it's interfering with your life, see a doctor or mental health professional.
1
Best-selling author Jorge Cruise's latest book is 3-Hour Diet On the Go (Collins 2005).
Sunday, April 23, 2006
PILATES BY DENISE AUSTIN
Every "Body" Benefits from Pilates
Denise Austin
Possibly one of the most exciting aspects of Pilates is that anyone can do it, and everyone can achieve amazing results. Because there's no bouncing, jarring, or stress to your body, Pilates offers the ideal form of exercise for people who, because of joint pain or muscle weakness, shy away from exercise. It's also convenient. You don't need any heavy, expensive equipment, and you can do Pilates anywhere, anytime. Some of the routines take less than 10 minutes, making Pilates the perfect form of exercise for anyone who finds there's not enough time in the day for exercise. You have 10 minutes to strengthen your abs and back, don't you? You'll start to see and feel results in as few as 10 sessions.
Just some of the many ways you can benefit from doing Pilates regularly include:
A Healthy, Supple SpinePilates gives more support to your spine, creating space between each vertebra. That extra space not only makes you appear taller, it also creates more mobility, transforming your spine from a stiff rod into a supple string of pearls. This new suppleness prevents degenerative spinal problems, such as slipped disks. It also helps you move with more grace and ease.
Kinder, Gentler Conditioning
If you're out of shape, Pilates provides a wonderful way to ease into any kind of fitness plan.
Pilates puts no stress on your joints and no wear and tear on your ligaments and cartilage around your joints, especially your knee and shoulder joints. It conditions your muscles in a balanced way and increases your self-awareness by drawing your focus inward. In reality, Pilates is very rehabilitative. It's almost like going to physical therapy sessions. In fact, unlike other forms of exercise, you can safely do Pilates every day without overstressing your muscles or joints. To see results, however, you need to do Pilates only three times a week. But you have to be consistent. That's the key.
Improved Mental Outlook and Increased Motivation
Pilates benefits your emotional health. The smooth, steady movements quiet your mind and soothe your nervous system. As you lengthen and strengthen your muscles, you'll improve your circulation and whisk tension away. Each workout will leave you feeling calm, balanced, and rejuvenated. Focus on letting the tension go, and you'll be on the path to a healthier body inside and out.
Better Balance, More Coordination
In your 40s, balance starts to deteriorate as your muscles weaken and your nerve receptors lose sensitivity. Pilates reverses this aging process by stabilizing your core. Pilates works the small, deep muscles needed to keep your body steady when walking and your spine both supple and strong.
Less Pain and Stiffness
If you suffer from osteoarthritis pain, you'll find that lengthening your body through Pilates will help soothe the soreness. Appropriate exercise is vital to managing arthritis, because it increases flexibility for stretches and reduces pain and fatigue. Stretching helps pump vital nutrients to your muscles and tendons, which help keep them healthy and minimize your risk of injury. It also stimulates the production of joint lubricants (synovial fluid) and prevents adhesions. As circulation increases, your legs, back, neck, and shoulders loosen up, relieving aches and stiffness. Pilates also leads to subtle posture improvements, which will also eliminate tension, driving away headaches, backaches, neck aches, and other aches and pains.
Faster Return to Prepregnancy Figure
Many women who have given birth ask me how I got my lower tummy so flat after I had my two kids. It doesn't take that much time, but if you do a few moves on a regular basis, you will see results. Muscles have a beautiful memory. They will bounce back with just a little toning.
The BasicsEvery Pilates movement--when done correctly--starts in your core (abdomen), stays in your core, and ends in your core.
A strong core:
Allows a gymnast to hold a handstand and a yogi to hold a headstand.
Allows the martial artist to kick through a board and a dancer to leap into the air.
Puts more oomph in your tennis swing, more speed to your run, and more control in your ski slalom.
Creates power in your midsection and shrinks middle-age spread, helping you to accomplish goals you never before dreamed possible.
That's why it's so important that you learn how to move from your core before you attempt any Pilates routine. If you lose the core emphasis, you lose many of the benefits of Pilates.
To understand what I'm talking about, try this simple exercise, which I call "zipping up your abs":
Zipping Up Your Abs
Lie back on the floor, with your knees bent, your feet flat on the floor, and your back slightly arched, as shown on the left. Focus on your pelvic area and your lower abdomen, below the belly button. Pull those muscles up and inward, as if you were zipping up a corset. This upward and inward motion will bring your belly button toward your spine as well as lengthen your torso, creating more space between your ribs and hips.
Notice how you've slightly lifted your pelvis and flattened your back but still have a slight neutral curve in your lower back, as shown on the right. Take note of the length in your core. Memorize this sensation.Imagine that zipper again. Now try to zip yourself up even tighter, lengthening as the imaginary zipper comes up your midsection, almost squeezing yourself taller. This is how you want to feel during every Pilates exercise.
Your Feet
Some moves require you to flex your feet. Others require you to point, or extend them. When flexing your feet, press through your heels to create length in your body, but keep your toes straight, not curled back toward your shins. When pointing your toes, create length by extending through your big toe, but don't overpoint, or overextend, by curling your toes toward your arches.
Your Neck
Don't arch your neck. Whether sitting or lying in position to do Pilates, you want a long neck. Concentrate on lengthening through the crown of your head and tuck your chin toward your neck slightly.
Basic Ab Strengthener
The benefits of this exercise are increased circulation as well as stronger abs, particularly your upper abs. Resist the tendency to work your upper body in this exercise. Relax your arms, and don't use them to pull your head and shoulders up. If your shoulders rise less than an inch, that's okay. Just do your best.
A. Lie with your back on the floor and your head and neck supported by a pillow or cushion. Your knees should be bent with your feet flat on the floor. Place your hands behind your head with your elbows out to the sides.
B. Press your abs down to your spine and exhale as you curl your ribs toward your hipbones. Inhale as you lower to the floor. Keep your navel flat throughout the exercise. Repeat.
Lower Ab Strengthener
This exercise prepares your lower abs--the lower end of your rectus abdominis, a traditional weak spot in women particularly after pregnancy--for tougher Pilates work that follows. You should feel the impact of these moves mostly in your lower abs and groin, not your ribs and upper abs. Before lifting your hips, tighten and pull the muscles in your groin up, as if you were holding a penny between your legs in your groin area. Then press your navel down. Doing just those two movements will strengthen your abs, even if your hips don't noticeably rise. Also, remember to relax your head into your fingertips and keep your elbows out of sight.
A. Lie with your back on the floor and position a pillow or cushion under your hips and buttocks for added support. Raise your legs and bend your knees, crossing your legs at the ankles. Place your hands behind your head. Your elbows should be out to the sides.
B. Press your abs toward your spine and exhale as you curl your hipbones toward your ribs, initiating the movement with your lower abs. Inhale as you lower your hips. Repeat.
More Challenging Lower Ab Strengthener
If you can do the first variation easily, try this one.
A. Lie with your back on the floor, your hands down at your sides, and a pillow or cushion held between your thighs and calves. Lengthen your body from the crown of your head to your tailbone.
B. Press your abs toward your spine and exhale as you curl your hipbones toward your ribs. Inhale as you lower your hips. Repeat.
VISIT MY FITNESS SITE: http://www.timetogetfit.biz/
Denise Austin
Possibly one of the most exciting aspects of Pilates is that anyone can do it, and everyone can achieve amazing results. Because there's no bouncing, jarring, or stress to your body, Pilates offers the ideal form of exercise for people who, because of joint pain or muscle weakness, shy away from exercise. It's also convenient. You don't need any heavy, expensive equipment, and you can do Pilates anywhere, anytime. Some of the routines take less than 10 minutes, making Pilates the perfect form of exercise for anyone who finds there's not enough time in the day for exercise. You have 10 minutes to strengthen your abs and back, don't you? You'll start to see and feel results in as few as 10 sessions.
Just some of the many ways you can benefit from doing Pilates regularly include:
A Healthy, Supple SpinePilates gives more support to your spine, creating space between each vertebra. That extra space not only makes you appear taller, it also creates more mobility, transforming your spine from a stiff rod into a supple string of pearls. This new suppleness prevents degenerative spinal problems, such as slipped disks. It also helps you move with more grace and ease.
Kinder, Gentler Conditioning
If you're out of shape, Pilates provides a wonderful way to ease into any kind of fitness plan.
Pilates puts no stress on your joints and no wear and tear on your ligaments and cartilage around your joints, especially your knee and shoulder joints. It conditions your muscles in a balanced way and increases your self-awareness by drawing your focus inward. In reality, Pilates is very rehabilitative. It's almost like going to physical therapy sessions. In fact, unlike other forms of exercise, you can safely do Pilates every day without overstressing your muscles or joints. To see results, however, you need to do Pilates only three times a week. But you have to be consistent. That's the key.
Improved Mental Outlook and Increased Motivation
Pilates benefits your emotional health. The smooth, steady movements quiet your mind and soothe your nervous system. As you lengthen and strengthen your muscles, you'll improve your circulation and whisk tension away. Each workout will leave you feeling calm, balanced, and rejuvenated. Focus on letting the tension go, and you'll be on the path to a healthier body inside and out.
Better Balance, More Coordination
In your 40s, balance starts to deteriorate as your muscles weaken and your nerve receptors lose sensitivity. Pilates reverses this aging process by stabilizing your core. Pilates works the small, deep muscles needed to keep your body steady when walking and your spine both supple and strong.
Less Pain and Stiffness
If you suffer from osteoarthritis pain, you'll find that lengthening your body through Pilates will help soothe the soreness. Appropriate exercise is vital to managing arthritis, because it increases flexibility for stretches and reduces pain and fatigue. Stretching helps pump vital nutrients to your muscles and tendons, which help keep them healthy and minimize your risk of injury. It also stimulates the production of joint lubricants (synovial fluid) and prevents adhesions. As circulation increases, your legs, back, neck, and shoulders loosen up, relieving aches and stiffness. Pilates also leads to subtle posture improvements, which will also eliminate tension, driving away headaches, backaches, neck aches, and other aches and pains.
Faster Return to Prepregnancy Figure
Many women who have given birth ask me how I got my lower tummy so flat after I had my two kids. It doesn't take that much time, but if you do a few moves on a regular basis, you will see results. Muscles have a beautiful memory. They will bounce back with just a little toning.
The BasicsEvery Pilates movement--when done correctly--starts in your core (abdomen), stays in your core, and ends in your core.
A strong core:
Allows a gymnast to hold a handstand and a yogi to hold a headstand.
Allows the martial artist to kick through a board and a dancer to leap into the air.
Puts more oomph in your tennis swing, more speed to your run, and more control in your ski slalom.
Creates power in your midsection and shrinks middle-age spread, helping you to accomplish goals you never before dreamed possible.
That's why it's so important that you learn how to move from your core before you attempt any Pilates routine. If you lose the core emphasis, you lose many of the benefits of Pilates.
To understand what I'm talking about, try this simple exercise, which I call "zipping up your abs":
Zipping Up Your Abs
Lie back on the floor, with your knees bent, your feet flat on the floor, and your back slightly arched, as shown on the left. Focus on your pelvic area and your lower abdomen, below the belly button. Pull those muscles up and inward, as if you were zipping up a corset. This upward and inward motion will bring your belly button toward your spine as well as lengthen your torso, creating more space between your ribs and hips.
Notice how you've slightly lifted your pelvis and flattened your back but still have a slight neutral curve in your lower back, as shown on the right. Take note of the length in your core. Memorize this sensation.Imagine that zipper again. Now try to zip yourself up even tighter, lengthening as the imaginary zipper comes up your midsection, almost squeezing yourself taller. This is how you want to feel during every Pilates exercise.
Your Feet
Some moves require you to flex your feet. Others require you to point, or extend them. When flexing your feet, press through your heels to create length in your body, but keep your toes straight, not curled back toward your shins. When pointing your toes, create length by extending through your big toe, but don't overpoint, or overextend, by curling your toes toward your arches.
Your Neck
Don't arch your neck. Whether sitting or lying in position to do Pilates, you want a long neck. Concentrate on lengthening through the crown of your head and tuck your chin toward your neck slightly.
Basic Ab Strengthener
The benefits of this exercise are increased circulation as well as stronger abs, particularly your upper abs. Resist the tendency to work your upper body in this exercise. Relax your arms, and don't use them to pull your head and shoulders up. If your shoulders rise less than an inch, that's okay. Just do your best.
A. Lie with your back on the floor and your head and neck supported by a pillow or cushion. Your knees should be bent with your feet flat on the floor. Place your hands behind your head with your elbows out to the sides.
B. Press your abs down to your spine and exhale as you curl your ribs toward your hipbones. Inhale as you lower to the floor. Keep your navel flat throughout the exercise. Repeat.
Lower Ab Strengthener
This exercise prepares your lower abs--the lower end of your rectus abdominis, a traditional weak spot in women particularly after pregnancy--for tougher Pilates work that follows. You should feel the impact of these moves mostly in your lower abs and groin, not your ribs and upper abs. Before lifting your hips, tighten and pull the muscles in your groin up, as if you were holding a penny between your legs in your groin area. Then press your navel down. Doing just those two movements will strengthen your abs, even if your hips don't noticeably rise. Also, remember to relax your head into your fingertips and keep your elbows out of sight.
A. Lie with your back on the floor and position a pillow or cushion under your hips and buttocks for added support. Raise your legs and bend your knees, crossing your legs at the ankles. Place your hands behind your head. Your elbows should be out to the sides.
B. Press your abs toward your spine and exhale as you curl your hipbones toward your ribs, initiating the movement with your lower abs. Inhale as you lower your hips. Repeat.
More Challenging Lower Ab Strengthener
If you can do the first variation easily, try this one.
A. Lie with your back on the floor, your hands down at your sides, and a pillow or cushion held between your thighs and calves. Lengthen your body from the crown of your head to your tailbone.
B. Press your abs toward your spine and exhale as you curl your hipbones toward your ribs. Inhale as you lower your hips. Repeat.
VISIT MY FITNESS SITE: http://www.timetogetfit.biz/
Wednesday, March 29, 2006
WEIGHT MANAGEMENT
| Medical Author: Melissa Conrad Stöppler, MD A lifestyle that combines sensible eating with regular physical activity is the key to good health. To be at their best, adults need to avoid gaining weight, many need to lose weight, and some are underweight. Being overweight or obese increases your risk for high blood pressure, heart disease, stroke, diabetes, certain types of cancer, arthritis, and breathing problems. A healthy weight is key to a long, healthy life. Evaluate Your Body If you are an adult, find out your BMI (click here for calculations). Not all adults who have a BMI in the range labeled "healthy" are at their most healthy weight. For example:
There is no single perfect body size for children. However, many children in the United States are overweight. If you have concerns about your child's body size, talk with your health care professional. Keep track of your weight and your waist measurement, and take action if either of them increases. If your BMI is greater than 25, at least try to avoid further weight gain. If you are middle-aged or elderly and your waist measurement increases, you are probably gaining fat and losing muscle. If so, take steps to eat less and become more active. Evaluate Your Weight (Adults):
Find Out Your Other Risk Factors: The more of these risk factors you have, the more you are likely to benefit from weight loss if you are overweight or obese.
Manage Your Weight Our genes affect our tendency to gain weight. A tendency to gain weight is increased when food is plentiful and when we use equipment and vehicles to save time and energy. Plentiful food and labor-saving devices can make it very difficult to avoid weight gain, but it is possible to manage your weight through your food and physical activity choices. To make it easier to manage your weight, make long-term changes in your eating behavior and physical activity. Here are some tips to accomplish this:
Problems With Excessive Thinness (Underweight) Being too thin (underweight, often defined as having a BMI of less than 18.5) can occur with anorexia nervosa, with other eating disorders, or loss of appetite. Many chronic medical conditions, cancers, and infections can also result in weight loss to the point of being underweight. Being underweight is linked to menstrual irregularity (which can lead to infertility) and osteoporosis in women, and greater risk of early death in both women and men. Many people -- especially women -- are concerned about body weight, even when their weight is actually normal. Excessive concern about weight may cause or lead to unhealthy behaviors such as excessive exercise, self-induced vomiting, and the abuse of laxatives or other medications. These practices may only worsen the concern about weight. Unexplained weight loss is sometimes an early clue to a health problem. If you lose weight suddenly when you’re not attempting to reduce or you lose weight for unknown reasons, visit your doctor to determine if a medical condition is responsible for the weight loss. Reference: United States Department of Agriculture | |||
Thursday, March 23, 2006
WHAT IS AN ENERGY SYSTEM?
The body has three energy systems.
They are:
- The Phosphagen System - Provides short bursts of energy. Fatigues quickly, under 15 seconds, does not require oxygen, "anaerobic", or "without oxygen". Phosphocreatine converts to adenosine tri-phosphate (ATP) and is utilized for energy when required. Used for Power-based exercise.
- The Glycolytic System - Provides short to intermediate bursts of energy lasting up to three minutes. Uses glucose derived from the carbohydrates we eat to form glycogen. Glycogen is stored in the muscles and liver. It is converted to adenosine tri-phosphate (ATP) and utilized for energy when required. Does not require oxygen. By product is lactic acid which restricts conversion of glucose to ATP and prevents muscles from contracting. Used for power-endurance exercises.
- The Oxidative System - Provides long term energy for the body lasting up to three hours. This system uses oxygen, carbohydrates and fats as fuel. The rate of removal of lactic acid is faster than the rate of production which leads to longer exercise times. Used for distance exercises.
Tuesday, March 14, 2006
7 UNHEALTHY HABITS THAT PREVENT YOU FROM LOSING WEIGHT
| By Frances Largeman, R.D.
| |||
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Thursday, March 9, 2006
WANT A FASTER METABOLISM?
Want Faster Metabolism? Make More Muscle.
Our bodies store energy in two types of tissue: lean muscle and fat. Lean muscle is much more "active," burning calories at a significantly higher rate than fat does. According to studies by the American Council on Exercise, one pound of lean muscle can burn 35 to 50 calories a day, whereas a pound of fat burns only 2 to 3 calories a day!
Here's an example that illustrates the relationship between body composition and metabolism. Subject A is a woman who weighs 158 pounds and has a body fat level of 33%. Her resting metabolic rate (RMR) is 1571 calories daily. Subject B is a woman who also weighs 158 pounds, but has a body fat level of 48%. Her RMR is considerably lower, at 1252 calories daily. At the same weight, similar height and same age, these women have very different metabolic rates due to differences in body fat.
Clearly, the more lean muscle tissue you have, the more calories you burn.
This is where strength training (usually working with weights) can play a major role in weight loss and weight maintenance. Regular strength training increases lean muscle mass, which increases your body's overall, around-the-clock, at-rest calorie-burning capacity. A modest, 20-minute workout just 2 or 3 days a week is enough to make a difference in your metabolism.
www.timetogetfit.biz
Our bodies store energy in two types of tissue: lean muscle and fat. Lean muscle is much more "active," burning calories at a significantly higher rate than fat does. According to studies by the American Council on Exercise, one pound of lean muscle can burn 35 to 50 calories a day, whereas a pound of fat burns only 2 to 3 calories a day!
Here's an example that illustrates the relationship between body composition and metabolism. Subject A is a woman who weighs 158 pounds and has a body fat level of 33%. Her resting metabolic rate (RMR) is 1571 calories daily. Subject B is a woman who also weighs 158 pounds, but has a body fat level of 48%. Her RMR is considerably lower, at 1252 calories daily. At the same weight, similar height and same age, these women have very different metabolic rates due to differences in body fat.
Clearly, the more lean muscle tissue you have, the more calories you burn.
This is where strength training (usually working with weights) can play a major role in weight loss and weight maintenance. Regular strength training increases lean muscle mass, which increases your body's overall, around-the-clock, at-rest calorie-burning capacity. A modest, 20-minute workout just 2 or 3 days a week is enough to make a difference in your metabolism.
www.timetogetfit.biz
Monday, February 27, 2006
HELPFUL WEB SITES
American Dietetic Association
http://www.eatright.org
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Medical Author: Melissa Conrad Stöppler, MD
Nicotine dependence Smokeless tobacco: Addictive and harmful Secondhand smoke: Protect yourself from the dangers Step 2: Eat a variety of healthy foods Building a better diet Face the fats: Some types of dietary fat are better than others Alcohol and your health: Weighing the pros and cons Step 3: Stay active and maintain a healthy weight Exercise: 7 benefits of regular physical activity Weight loss: 6 strategies for success Step 4: Protect yourself from the sun Skin cancer The dark side of tanning: How the sun damages your skin Step 5: Get screened Breast self-exams: One way to detect breast cancer Women's screening tests: Prevent small problems from growing larger Step 6: Consider other possible cancer-fighting strategies Tamoxifen, aromatase inhibitors and breast cancer: An interview with a Mayo Clinic specialist
http://www.eatright.org
The Web site of the American Dietetic Association offers information on healthy eating, health tips, articles on specific health conditions and fact sheets on different aspects of nutrition.
The Nutrition Society
http://www.nutsoc.org.uk
The aim of the Nutrition Society is to advance the scientific study of nutrition and its application to health maintenance.
http://www.nutsoc.org.uk
The aim of the Nutrition Society is to advance the scientific study of nutrition and its application to health maintenance.
Nutrition and Health Websites from the US Government
http://www.nutrition.gov
This Web site provides access to articles from professional journals; information on nutrition, health and weight loss and links to other sites focusing on diet and nutrition.
http://www.nutrition.gov
This Web site provides access to articles from professional journals; information on nutrition, health and weight loss and links to other sites focusing on diet and nutrition.
These links are provided as a convenience to the viewer.
MAKE A NEW CHANGE EVERY WEEK
Instead of a quick and temporary fix, you should try to aim for a permanent solution. This lifestyle approach emphasizes gradual and sustainable changes in eating, exercise and thinking. No-one can change everything overnight. Try to make one new change every week, and one that you can live with!
For instance, if you do not eat fruit often during the day, start by adding one piece of fruit every day. Try adding a banana with your breakfast cereal or bring an apple to work.
Other examples of small changes that might suit you:
 | no butter on sandwiches |
| take low-fat snacks to work |
| stick to a shopping list |
| walk around office instead of sending emails |
| walk in the park at lunch-time |
Concentrate on a few hours of your day first. If you find the last two hours of the day are when you eat the most, decide on small changes that you can make during this time.
Visit my website! http://www.timetogetfit.biz
Monday, February 13, 2006
FITNESS FACTS YOU SHOULD KNOW
Fitness Fact 1. Studies have suggested that walking at a brisk pace for three or more hours a week can reduce your risk for coronary heart disease by 65 percent.
Fitness Fact 2. About 25 percent of American adults — and an even greater percentage of women — are sedentary. After age 44, upwards of 30 percent of women are sedentary, and by age 65, the proportion increases to almost 35 percent. By the time they reach age 75, about 50 percent of all women are sedentary.
Fitness Fact 3. Only about 22 percent of American adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously.
Fitness Fact 4. No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier. Even 90-year-old women who use walkers have been shown in studies to benefit from light weight training.
Fitness Fact 5. Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day.
Fitness Fact 6. Women with heart disease or arthritis actually experience improved daily function from involvement in various modes of physical activity.
Fitness Fact 7. Fitness consists of four components: your body's ability to use oxygen as a source of energy, which translates into cardiovascular fitness; muscular strength and endurance; flexibility; and body composition.
Fitness Fact 8. To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching.
Fitness Fact 9. Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance. The benefit of jogging is that it takes less time to cover the same distance and it benefits the bones; however, it may be too strenuous for some.
Fitness Fact 10. It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.
Copyright 2003 National Women's Health Resource Center, Inc.
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Wednesday, January 25, 2006
Set Realistic Goals & Stay Motivated
| Do you set regular fitness goals for yourself? If so, you're not alone. Goals help you stick to a new exercise regimen or stay motivated and challenged by an existing program. But how realistic are your goals? Goal setting must be pragmatic to be effective. Impractical or unrealistic goals can hinder your good intentions to get in shape. Consider these important steps for establishing successful exercise objectives: Be Realistic. Fitness advertising often promotes unrealistic expectations about what you can achieve with exercise. Losing weight is a goal shared by many, but safe and effective fat loss takes time and commitment. When it comes to trimming down, don't expect an immediate pay-off. Set short-term goals that highlight achievements other than pounds lost. Focus on the Short-Term. Long-term goals are important but a successful exercise program relies on short-term goals based on tangible results - outcomes you can appreciate right away. Think about improving number of repetitions, amount of weight lifted, running distance or time on the stationary bike. Remember that a successful exercise program calls for continuous goal setting. Map out what you want to accomplish during tomorrow's workout or over the next two weeks. Even the smallest goal is useful. For some, the act of showing up at the gym is a goal in itself. Write It Down. Some people find it reassuring and inspiring to record their fitness goals. Use an exercise logbook or journal to write down your objectives. Or, sign a "workout contract" outlining your goals with a personal trainer or exercise buddy. Constantly Renew Your Goals. Establishing regular exercise objectives is crucial for avoiding a workout plateau and ensuring long-term success. Remember, keep your expectations realistic. Make Healthy Living An Objective. Your motivation to keep exercising and experimenting with new activities will be stronger if exercise is just one aspect of your healthy lifestyle. Setting manageable goals for nutritious eating and active living can also help you achieve your fitness goals. Need recipes? Go to www.timetogetfitrecipes.blogspot.com |
Saturday, December 24, 2005
WHAT IS YOGA?
What is yoga?
Hatha yoga includes meditation and exercises to help you improve flexibility and breathing, decrease stress, and maintain health. People have practiced yoga for thousands of years in India. Yoga is based on the idea that the mind and body are one. Practitioners believe that yoga improves health by improving how you see the world, which calms the spirit and decreases stress.
Two basic components of Hatha yoga are proper breathing and exercises, called postures, that stretch the body. You do postures while standing, lying down, sitting in a chair, or in a headstand position. While practicing a posture, you do breathing exercises to help relax your muscles, maintain the posture, and focus your mind.
Hatha is one of many types of yoga. While each type focuses on different aspects of yoga, all share the same goal, which is not only improved physical and mental health, but achievement of "oneness" with a higher being, the self, or some form of higher awareness.
Most people who try yoga for meditation find that it increases their flexibility and reduces stress. If you suffer from a long-term (chronic) medical condition, you can often combine yoga and conventional medical treatment.
Several studies have shown that yoga helps lower blood pressure, improves a person's sense of well-being, and can help people who have asthma learn to breathe more easily. A recent study determined that a 6-month yoga program improved fatigue in people with multiple sclerosis (MS).
Experts consider yoga to be safe.
Always tell your doctor if you are using an alternative therapy or if you are thinking about combining an alternative therapy with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on an alternative therapy.
Like any physical activity, yoga can cause muscle strains or sprains. Gentle stretching before a yoga session can help prevent injuries.
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Friday, December 23, 2005
METABOLIC SYNDROME
An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s, this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual.
The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting. Patients are most often overweight or obese.
Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance. Please see Insulin Resistance article for more information.
The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:
- Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.
- Serum triglycerides 150 mg/dl or above.
- HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.
- Blood pressure of 130/85 or more.
- Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)
The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:
- High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:
- Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.
- Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.
- Blood pressure of 140/90 or above (or on treatment for high blood pressure).
Metabolic syndrome is quite common. Approximately 20-30% of the population in industrialized countries have metabolic syndrome. By the year 2010, the metabolic syndrome is expected to affect 50-75 million people in the US alone.
As is true with many medical conditions, genetics and the environment both play important roles in the development of the metabolic syndrome.
Genetic factors influence each individual component of the syndrome, and the syndrome itself. A family history that includes type 2 diabetes, hypertension, and early heart disease greatly increases the chance that an individual will develop metabolic syndrome.
Environmental issues such as low activity level, sedentary lifestyle, and progressive weight gain also contribute significantly to the risk of developing the metabolic syndrome.
Metabolic syndrome is present in about 5% of people with normal body weight, 22% of those who are overweight and 60% of those considered obese. Adults who continue to gain 5 or more pounds per year raise their risk of developing metabolic syndrome by up to 45%.
While obesity itself is likely the greatest risk factor, others factors of concern include:
- women who are post-menopausal,
- smoking,
- eating an excessively high carbohydrate diet,
- lack of activity (even without weight change), and
- consuming an alcohol-free diet.
Metabolic syndrome is worth caring about because it is a condition that can pave the way to both diabetes and heart disease, two of the most common and important chronic diseases today.
Metabolic syndrome increases the risk of type 2 diabetes (the common type of diabetes) anywhere from 9-30 times over the normal population. That’s a huge increase. As to the risk of heart disease, studies vary, but the metabolic syndrome appears to increase the risk 2-4 times that of the normal population.
There are other concerns as well that should be mentioned. Metabolic syndrome is associated with fat accumulation in the liver (fatty liver), resulting in inflammation and the potential for cirrhosis. The kidneys can also be affected, as there is an association with microalbuminuria -- the leaking of protein into the urine, a subtle but clear indication of kidney damage.
Other problems associated with metabolic syndrome include obstructive sleep apnea, polycystic ovary syndrome , increased risk of dementia with aging, and cognitive decline in the elderly.
The major goals are to treat both the underlying cause of the syndrome, and also to treat the cardiovascular risk factors if they persist. As has been discussed, the majority of people with metabolic syndrome are overweight and lead a sedentary lifestyle.
Lifestyle modification is the preferred treatment of metabolic syndrome. Weight reduction usually requires a specifically tailored multifaceted program that includes diet and exercise. Sometimes medications may be useful.
Diet
A detailed discussion of diet therapies, pros and cons of various diets etc. is beyond the scope of this article. However, there is now a trend toward the use of a Mediterranean diet -- one that is rich in “good” fats (olive oil) and contains a reasonable amount of carbohydrates and proteins (such as from fish and chicken).
The Mediterranean diet is palatable and easily sustained. In addition, recent studies have shown that when compared to a low fat diet, people on the Mediterranean diet have a greater decrease in body weight, and also had greater improvements in blood pressure, cholesterol levels, and other markers of heart disease -- all of which are important in evaluating and treating metabolic syndrome
Exercise
A sustainable exercise program, for example, 30 minutes 5 days a week is reasonable to start, providing there is no medical contraindication. (If you have any special concerns in this regard, check with your doctor first.) There is a beneficial effect of exercise on blood pressure, cholesterol levels, and insulin sensitivity, regardless of whether weight loss is achieved or not. Thus, exercise in itself is a helpful tool in treating metabolic syndrome.
Cosmetic surgery to remove fat
Some people may ask: "Why not just have liposuction of the abdomen and remove the large amount abdominal fat, which a big part of the problem?" Data thus far shows no benefit in liposuction on insulin sensitivity, blood pressure, or cholesterol. As the saying goes, "If it's too good to be true, it probably is." Diet and exercise are still the preferred primary treatment of metabolic syndrome.
What if lifestyle changes are not enough to treat metabolic syndrome?
What if changes in lifestyle do not do the trick, what then? Drugs to control cholesterol levels, lipids, and high blood pressure may be considered.
If someone has already had a heart attack, their LDL (“bad”) cholesterol should be reduced below 100mg/dl. (Some experts now say it should be under 70mg/dl.) A person who has diabetes has a heart attack risk equivalent to that of someone who has already had one, and so should be treated in the same way. What remains controversial is whether metabolic syndrome should be considered a coronary equivalent or not. If you have metabolic syndrome, a detailed discussion about lipid therapy is needed between you and your doctor, as each individual is unique.
Blood pressure goals are generally set lower than 130/80. Some blood pressure medications offer more than simply lowering blood pressure. For example, a class of blood pressure drugs called ACE inhibitors has been found to also reduce the levels of insulin resistance and actually deter the development of type 2 diabetes. This is an important consideration when discussing the choice blood pressure drugs in the metabolic syndrome.
The discovery that a drug prescribed for one condition, and has other beneficial effects is not new. Drugs used to treat high blood sugar and insulin resistance may have beneficial effects on blood pressure and cholesterol profiles. A class of drugs called thiazolidinediones [pioglitazone (Actos) and rosiglitazone (Avandia)] also reduce the thickness of the walls of the carotid arteries.
Metformin (Glucophage), usually used to treat type 2 diabetes, also has been found to help prevent the onset of diabetes in people with metabolic syndrome. Indeed, in my practice, I routinely discuss metformin with my patients who have metabolic syndrome. Many of my patients who have insulin resistance associated with metabolic syndrome opt for metformin therapy. However, there are currently no established guidelines on treating metabolic syndrome patients with metformin if they do not have overt diabetes.
The term “metabolic syndrome” is a way of identifying individuals at high risk for the development of heart disease and diabetes. Intuitively we all know that obesity, high cholesterol, and hypertension are bad omens. We also know that insulin resistance precedes type 2 diabetes, and can itself be an important condition meriting treatment. Everyone reading this article knows someone who is overweight, hypertensive, or has cholesterol levels that are “a little high.” It may be a brother, sister, parent, neighbor, or even yourself.
The main point, is to treat the risk factors as bad things, before worse things happen. And while these changes can be addressed at a doctor’s office, the other 99.999% of the time, they need to be addressed in the real world. We need to start having healthier food options readily available. We need to have time during the day to take a walk. We need to be aware of our own heath, and to make whatever changes we can to improve it.
The final take home message is:
- Find a walk or exercise buddy.
- Take a walk during your work break, even if it is just around the building.
- Go to a health food store.
- Look at what you feed your kids.
- Urge them to get outside and play.
Thursday, December 8, 2005
FOUR KEYS TO SANE & HEALTHY HOLIDAYS
Medical Author: Melissa Conrad Stöppler, MD
Medical Editor: William C. Shiel, Jr., MD, FACP, FACR
"Burnout" is a term often used to describe feelings of desperation, extreme stress, and the inability to continue with, or loss of interest in, scheduled activities. Sufferers of "holiday burnout" are often overwhelmed by the perceived extra demands and expectations associated with preparation for, and celebration of, the holiday season.
Many people who report that they feel burned out have simply taken on too many responsibilities, either because of pressure from others or because of their own expectations. An overloaded social schedule combined with the demands of entertaining, gift shopping, decorating, and other holiday traditions can evoke panic in even the most organized people. Furthermore, family and other interpersonal conflicts often surface at holiday time, due both to individual differences in expectations for the holiday season and increased overall stress levels.
If you feel you’re prone to holiday burnout, you can formulate an effective holiday stress management strategy with these four keys to avoiding holiday burnout:
- Perspective - Try to keep the whole experience in its proper perspective by remembering that the holiday season represents only a very short portion of the year, which will soon be at its end. Holiday time does not necessarily need to be the most important or meaningful time of the year. Only you can decide what is most significant for you. Realize that many others feel the same way as you and may also be experiencing disillusion, stress, or anxiety.
- Preconceived Ideas - Banish preconceived ideas about how the holiday season should be. This can be a difficult task for those steeped in tradition, but it can also be very liberating. Think about your holiday traditions and try to separate those you truly enjoy from those you feel you must do because you've always done so or you are expected by others to do so. Consider doing something different to celebrate this year. It's equally important to banish preconceived notions about how you should be feeling at this time.
- Planning - Always think before committing to any responsibility or social event. Don’t make any snap decisions and give yourself time to reflect on any proposed commitment or responsibility (just say you have to check your calendar first). Decide what the right level of social activity is for you to feel happiest - from a party every day to none at all - and plan accordingly. Remember that what sounds fun (or manageable) two months in advance might be the stuff of headaches when combined with other pressures at holiday time. If you're planning as part of a couple or family unit, talk over your feelings in advance and agree to make commitments only after discussion with the others involved.
- Permission - Finally, give yourself permission - to feel as you do and to make the choices you need. Do not judge or compare your feelings or actions with those of anyone else. You have the right to define for yourself the things that are important for you and the ways you plan to make the holidays enjoyable and meaningful for you.
Sunday, November 20, 2005
"NO REGRET" HOLIDAY EATING
- Category: Health
- Contributor: S. Moss
- Saturday, November 19, 2005, 11:48 am PST
- Food is a key component of the holidays. Regret, too. Eat a few huge meals, next thing you know you've put on the weight you were hoping to take off!The weight won't come off overnight, but you can make yourself feel better emotionally right now--by exercising.No, I'm not talking about training for an Ironman triathlon or heading to the local track for a half hour of wind sprints. Even if it’s only for 20 minutes, you really just need to get yourself outside and enjoy some fresh winter air! Your heart, and mind, will feel instantly better.Suggestions:
- Go on a hike or neighborhood walk with friends and family. Pick up pine cones and fresh greenery along the way to decorate your table.
- Take a stroll with your loyal dog.
- Take a walk through the city streets to enjoy the holiday window displays.
- Dust off your mountain bike and hit a recreational or rugged dirt trail.
- Go out to a park and play some Frisbee, or kick a ball around with your kids.
- Sign up for a local 5k and walk or run it all the way through the finish.
- If it’s a nice day, rediscover that tennis racquet in your garage and play a few sets with a friend.
- For the rainy days, go on a trail hike. Try and get extra muddy like you loved to do when you were little.
- For the snowy days, romp through the snow and build snowmen that look like some of your relatives.No matter the activity, just make the point of getting outside! If anything, it creates more memories than you get from just watching TV. And if you have had enough of Uncle Billy and Cousin John, it will serve as a great way to have some quality time by yourself.Unlike all those big meals, just remember that getting outside never results in any regrets!
Friday, November 18, 2005
PREVENTING CANCER: 6 STEPS
From MayoClinic.com
Special to CNN.com
Special to CNN.com
You've probably heard conflicting reports in the news about what can or can't help you prevent cancer. It gets confusing — sometimes what's recommended in one report is advised against in another. What you can be sure of is that making small changes to your everyday life might help reduce your chances of getting cancer. Try these six steps.
Step 1: Don't use tobacco All types of tobacco put you on a collision course with cancer. Rejecting tobacco, or deciding to stop using it, is one of the most important health decisions you can make. Avoiding tobacco in any form significantly reduces your risk of several cancers, including:
- Lung
- Esophagus
- Voice box (larynx)
- Mouth
- Bladder
- Kidneys
- Pancreas
- Cervix
- Stomach
- Acute myeloid leukemia
In the United States, cigarette smoking is responsible for about 90 percent of all cases of lung cancer — the leading cause of cancer death in both men and women. Every time you smoke a cigarette, you inhale more than 60 substances that can cause your cells to become cancerous (carcinogens). In addition, the tar in cigarette smoke forms a sticky brown layer on the lining of your lungs and air passages. This layer traps the carcinogens you've inhaled.
Smoking cigars and pipes or chewing spit tobacco isn't safe either. Compared with nonsmokers, cigar smokers have higher rates of lung cancer, as well as cancers of the larynx, esophagus and mouth. Chewing tobacco also increases the risk of cancers of the mouth, cheeks and gums.
Even if you don't smoke, reduce your exposure to secondhand smoke. Each year, about 3,000 nonsmokers die of lung cancer caused by secondhand smoke.
Though making healthy selections at the grocery store and at mealtime can't guarantee you won't get cancer, it can help reduce your risk. Research suggests that about 30 percent of cancers are related to issues of nutrition, including obesity.
The American Cancer Society recommends that you:
- Eat an abundance of foods from plant-based sources. Eat five or more servings of fruits and vegetables each day. Also eat other foods from plant sources, such as whole grains and beans, several times a day. Green and dark yellow vegetables, beans, soybean products and cruciferous vegetables — such as broccoli, brussels sprouts and cabbage — may help reduce your risk of colon and stomach cancers.
- Limit fat. Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. High-fat diets may increase your risk of cancer of the prostate, colon, rectum and uterus.
- Drink alcohol in moderation, if at all. Your risk of cancers, including oral, esophageal and other cancers, increases with the amount of alcohol you drink and the length of time you've been drinking regularly. Even a moderate amount of drinking — two drinks a day if you're a man or one drink a day if you're a woman — may increase your risk.
Maintaining a healthy weight and exercising regularly also may play a role in preventing cancer. Obesity may be a risk factor for cancer of the prostate, colon, rectum, uterus, ovaries and breast. Physical activity can help you avoid obesity by controlling your weight. Physical activity on its own may also lower your risk of other types of cancer, including breast cancer and colon cancer.
Try to be physically active for 30 minutes or more on most days of the week. Your exercise sessions can include such low-key activities as brisk walking, raking the yard or even ballroom dancing. Safe exercise programs exist for just about everyone. Your doctor or physical therapist can help design one for you.
Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Although repeated exposure to X-rays or contact with certain chemicals can play a role, sun exposure is by far the most common cause of skin cancer.
Most skin cancer occurs on exposed parts of your body, such as your face, hands, forearms and ears. Nearly all skin cancer is treatable if you detect it early, but it's better to prevent it in the first place. Try these tips:
- Avoid peak radiation hours. The sun's ultraviolet (UV) radiation peaks between 10 a.m. and 4 p.m. Minimize or avoid being outside during these hours.
- Stay in the shade. If you go outside, minimize your sun exposure by staying in the shade.
- Cover exposed areas. Wear light-colored, loosefitting clothing that protects you from the sun's rays. Use tightly woven fabrics that cover your arms and legs, and wear a broad-brimmed hat that covers your head and ears.
- Don't skimp on sunscreen. Make sure your sunscreen has a sun protection factor (SPF) of at least 15.
- Don't use indoor tanning beds or sunlamps. These can damage your skin as much as the sun can. There's no such thing as a healthy tan.
Regular screening and self-examination for certain cancers increase your chances of discovering cancer early — when treatment is more likely to be successful. Screening should include your skin, mouth, colon and rectum. If you're a man, it should also include your prostate and testes. If you're a woman, add cervix and breast cancer screening to your list. Be aware of changes in your body — this may help you detect cancer early, increasing your chances of successful treatment. If you notice any changes, see your doctor.
Research on other strategies to fight cancer — including the use of certain natural synthetic substances (agents) — is ongoing. You may want to talk to your doctor about some of theses strategies. Some of the agents under investigation include:
- Selective estrogen receptor modulators (SERMs). Tamoxifen (Nolvadex) can decrease the risk of breast cancer in some high-risk women by about 50 percent. Scientists are also investigating raloxifene (Evista), another SERM, to see if it, too, can prevent breast cancer in some high-risk women.
- Aromatase inhibitors. These drugs, including letrozole (Femara), anastrozole (Arimidex) and exemestane (Aromasin), reduce the amount of estrogen available to fuel hormone-receptive tumors in women. Researchers are investigating whether aromatase inhibitors can prevent breast cancer.
- Finasteride. Finasteride (Proscar) may reduce the risk of prostate cancer in some men by 25 percent.
- Nonsteroidal anti-inflammatory drugs (NSAIDs). Studies show these drugs, which include aspirin and ibuprofen, may play a role in preventing cancers of the colon, breast and esophagus.
- Calcium. Calcium compounds also may reduce your risk of colon cancer. Taken in excessive amounts, however, calcium may increase your risk of prostate cancer.
- Retinoids. These chemicals, similar to vitamin A, might protect against cancers of the breast, head and neck, though study data haven't been clear.
Other cancer prevention strategies include increasing your awareness of risk factors in your home — such as radon gas — or where you work — such as radiation or certain industrial chemicals. Take steps to reduce your exposure to these substances.
In addition to helping reduce your risk of cancer, most of these strategies can also help you avoid other serious diseases, including heart attacks, strokes and diabetes. Unfortunately, nothing guarantees a cancer-free life, but by maintaining a healthy lifestyle, you can increase your chances.
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