Medical Fit

Strength Workout Fresh And Effective

2010-08-08T02:44:00.000-07:00

Let's face it. Even the most devoted exercisers can get bored doing the same workouts week after week. And, if the mind is getting bored you can bet that the body is probably too, which means it isn't being challenged as much as it should.

Below are 10 ways to change up your strength workout to ensure your body is optimally challenged and that boredom is kept at bay.

Change your exercises. It's easy to get comfortable doing the exercises you are most familiar with but it's important to try new ones. And, there are so many different exercises to try you could easily try new exercises every week for an entire year!
Try different equipment. Don't get in the exercise machine rut. Try exercises using dumbbells, resistance bands, fitness ball, and others.
Try circuit training. This method requires you perform a series of exercise moves one right after the other with little to no rest between the exercises.
Alter the order of exercises. Simply changing which exercise you do first, last and in the middle can have big results on the effectiveness of your routine.
Change the intensity. If you normally push yourself to lift weights that fatigue you quickly (less than 8 reps), try lowering the weight size and simultaneously increasing the number of reps.
Try a super set program. This type of workout technique has you perform several sets of two for agonist and antagonist muscles (opposing muscles). An example of this would be leg curls followed by leg extensions.
Alter the speed of your training technique. A typical exercise might require 8 seconds to perform a rep. To change that up you may try 15 seconds per exercise.
Change your workout frequency. Try increasing from 2 to 3 days per week or instead decreasing the number of weekly workouts you perform.
Don't ignore rest and recovery time. Sometimes you'll want to keep your rest time between sets to a minimum and other times you may want it to be as much as 1-2 minutes. Also, some weeks you may want to allow for several days of recovery between workout sessions and others may only need 48 hours.
Ask for help. To push yourself to your potential, you may want to occasionally try the assisted training technique. This requires you have a spotter who assists you to perform an additional 2-4 reps when you think you have reached your limit.

Get Your Best Summer Body Ever !!

2010-08-08T00:38:00.000-07:00

TO GET BODY FIT & SUMMER SMART EVER.

Don’t fear, there is hope to make some serious changes to your body before summer begins and we start hitting the boats, beaches, pool parties and donning our summer wardrobes. You may not be quite in your “dream” body in a month but you can make real, dramatic changes. Starting now can not only have you looking firmer and more toned in your swimsuit at the start of the summer but will have you 3 months closer to really strutting your stuff as the summer ends. These are the tips and tricks which we have used for years to get our clients’ bodies “summer ready”

1. Set Realistic Goals - Enthusiasm often wanes when pounds don’t magically disappear overnight. You can not undo years (or months) of bad habits and achieve the body of your dreams in a few weeks

2. Look For Situations To Be active -Look for the hard way to do things - Park as far from the store as you can rather than looking for the closest parking spot, use the stairs rather than the elevator, if possible carry your bags out to your car instead of using the cart.

3. Always eat breakfast - Food fuels your metabolism - Studies show that those who skip the first meal, end up eating more total calories throughout the day and tend to make less healthy choices Skipping breakfast sends the message to your body that you're starving because you haven't had food for a while. As a protective mechanism, your metabolism will slow down.

4. Don’t starve yourself - Less than 1,200 is usually not enough to support your basal metabolism and thus will slow your body's calorie-burning ability – Very low calorie diets will, in the short term, help you lose weight but they’re extremely difficult to maintain. You’ll gradually become tired and irritable & lack the energy to exercise usually putting the end to your fitness program and leading to the beginning of a binge cycle.

5.Eat 5 - 6 small meals a day - Try to eat at least 3 meals a day. Optimally you should spread your calories throughout 5 -6 small meals per day. This will keep your metabolism roaring, your hunger in check and your blood sugar level even to help avoid binging.

6.Drink Plenty Of water – Drinking water helps keep you feeling full . Many times dehydration can mask itself as hunger so if you are feeling “snacky” try a glass of water before you eat. Water also helps keep the kidneys flushed which helps the liver metabolize fat at full force.

7.Follow the 90% to 10% rule. If you watch what you eat 90% of the time, the other 10% is not a problem

8.Close Your eyes and visualize - When the going gets rough or when you just don’t feel like it. Take a moment and visualize the slimmer, firmer, healthy more energetic person that you want to be this summer – Focus on the clothes that you want to wear and the places where you would like to be more comfortable. Remember the reason why you started your fitness/ nutrition program in the first place!! Create a clear mental picture and use it next time you feel like you are losing site of your fitness goal.

9.Eat your fruits & Veggies - Freshness Counts - The packaging and processing generally found in "convenience" foods generally reduce the nutrient values of foods and substantially raise the caloric content. The simple sugars found in processed foods generally leave people feeling hungry and craving carbohydrates - The American Dietetic Association recommends at least 3 - 5 fruit servings per day and 3 – 7 vegetable servings . Since fruits & vegetables are nutritionally dense and full of fiber eating plenty will keep your hunger satisfied and your body shrinking -

10. Just do it - The difference between the people strutting their stuff in the summer’s skin bearing fashions and those hiding their stuff is simply habits. There are the same amount of hours and stress in each week for every one of us - those who fit exercise and healthy eating into their lifestyles don't have more time or less stress, they just have healthier habits. The next time that you are unable to follow through on one of your weight loss goals - Identify the challenge and prepare a plan for the next time.

Own Diet Meals Better

2010-08-08T00:21:00.000-07:00

I'll let you decide:

I checked the ingredients list for Stouffer’s Lean Cuisine® Honey Roasted Pork with Roasted Gold Potatoes. Here’s what’s in this product:

Roasted potatoes, water, seasoned cooked pork product (pork, water, coating), dehydrated honey (sugar, honey), maltodextrin, partially hydrogenated cottonseed and soybean oil, modified food starch, dehydrated garlic, salt, fructose, corn syrup solids, dehydrated flavor (nonfat dry milk, gum Arabic), wheat soybeans, why protein concentrate, salt, flavor (canola oil, natural flavors), onion juice, potassium chloride, dextrose, honey flavor (honey, ethyl alcohol, water, propylene glycol, flavor), lemon juice powder (maltodextrin, lemon juice concentrate, lemon oil, natural flavorings), carrots, red peppers, honey, soy sauce (water, wheat, soybeans, salt, lactic acid), modified cornstarch, butter, roasted garlic concentrate (garlic, salt, natural flavoring, sesame oil, canola oil and citric acid), onions, bleached enriched wheat flour (wheat flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), garlic puree, salt, flavoring (maltodextrin, yeast extract, cultured whey, flavor, and salt), spices, potassium chloride, caramel coloring, erythorbic acid, sugar, carrageenan with dextrose.

Wow…You probably wouldn’t cook a meal yourself that contained “erythorbic acid”. (What is erythorbic acid, anyway?)

What's in Your Easy-Does-It Frozen Meal?

After reading that long list, you’ll be curious about the ingredients in your own frozen diet meals. Believe me, it’s easier to read.

Here’s the ingredients list for cooking your own honey-roasted pork diet meal, using the national labeling standard that requires the major ingredients to be listed first:

red potatoes
broccoli
pork
honey
soy sauce
prepared mustard.

That sounds a little more appetizing, doesn’t it?

And the very best part? It's easy!

I received so many requests for help from people who wanted to know exactly how I did it, that I went ahead and wrote a book - it's called The Easy-Does-It Diet, and it's available for instant download from this web page.

Since it first became available, hundreds of readers have used the simple ideas to change the way they diet.

Some people use my step-by-step instructions to create their own meals when they really need to lose lots of weight, and they don't want to be tempted by fattening, expensive restaurant food or vending machines at work.

And other people cook up a batch of diet meals when they notice the scales have sneaked up a pound or two, and they want to watch their calories a little more carefully for a few weeks.

Whether they need to lose a little or a lot, they're now doing it the easy way. And they're eating great food while actually saving money!

What The CRAVING CONTROL DIET Can Do For You...

2010-08-08T00:08:00.000-07:00

When you use the easy method I recommend for breaking the metabolic pattern that makes you gain weight easier, you can lose weight without going on one of those dangerous low-calorie diets. Your meals will taste better, and you'll be more satisfied after you've eaten.The special foods that help you control your appetite are old-fashioned foods that people have enjoyed for centuries. You may eat foods on this diet that you've been avoiding, and missing, for years.If you've been on and off low-calorie diets for years, you may be suffering from fatigue, low-energy levels, mood swings, and even depression. The wholesome, real foods on this diet will help you recover from these debilitating illnesses.

If you feed your kids the foods I suggest in my report, they'll stay active and healthy. If they're overweight now, they'll gradually lose their excess pounds without going hungry, and without feeling an uncontrollable urge to steal fattening high-sugar foods.Many people who eat the foods I recommend find that their blood pressure and blood sugar levels go down, and their doctors can reduce their medications.If you suffer from obesity-related illnesses, like sleep apnea or lower back pain, the symptoms may go away as you lose weight naturally.

But don't take my word for it...

Let me introduce you to a family that found the solution by reading the same scientific reports and statistics that I did.The couple had previously tried every diet their doctor gave them, and they carefully ate nothing but low-fat food, just as the experts said they should. They avoided red meat, they bought non-fat milk, and they went on one low-calorie diet after another.

But both of them continued to gain even more weight every time they fell off one of those diets - and they always fell off the diets, the same way everyone else does. He was a former college athlete, but before he was 40 years old he weighed over 400 pounds and could barely walk a block without gasping for breath and feeling intense pain in his knees. They knew there was a very real likelihood that he wouldn't live to see his children graduate from high school.

Both parents suffered from mood swings and occasional depression, and there were frequent arguments because they were both tired and stressed. The husband was in a great deal of pain from illnesses associated with obesity, and they were both extremely worried because their grade-school aged kids were already starting to get fat.Something was very wrong. They were following the experts' advice to the letter, but it wasn't working. In fact, each year things got worse.

Then they remembered that their grandparents had never been fat, even though they didn't eat low-fat foods, 'lite' food, or commercial diet shakes. In fact, they ate red meat, drank whole milk, fried their fish in lard, put butter on their bread and veggies, and made delicious gravies and desserts made from real cream.Their grandparents didn't use modern convenience foods to save time, but they still managed to have the energy to raise large, happy families. The kids and relatives always gathered around the kitchen table, because the kitchen was the soul of their home.Our couple decided that their grandparents knew more about nutrition than the modern experts did, but the grandparents weren't around any more to teach them what they knew.

So they started hunting down and studying everything they could find about traditional food. Eventually, they found the research done by the world's first nutritional anthropologists, the traveling scientists who visited with the healthiest people on the planet and documented the foods that protected these folks from getting heart disease, diabetes, obesity, or any of the other 'diseases of civilization' that are caused by modern industrialized food.

Then this couple designed their own real food diet, based on the same documents that form the foundation of the Craving Control Diet.

They had discovered that most of the food sold in supermarkets lacks the fat-fighting elements that kept their grandparents thin, energetic and healthy, so they found local sources of real food.

Within a year he lost over 150 pounds, and she lost almost 50 pounds. They got their energy back, most of their pain and obesity-related illnesses went away, and they were confident that their kids would never suffer from obesity or diabetes.

They're now enjoying their life, and their food, more than they have since they were kids.

This was an extremely motivated family that was willing to go to a great deal of work to turn their lives around. Will you have this level of success? I don't know - but I do know it will be easier for you to find the information you need to follow the same path.

HEALTH DANGERS OF EATING THE WRONG FOOD..

2010-08-07T23:48:00.002-07:00

Many people don't know that eating too much sugar, refined carbohydrates and processed foods can lead to:

Heart disease
Diabetes
Sleep Apnea
Depression
And even some kinds of cancer.

And refined carbohydrates like sugar and white flour can rob our bodies - and our children's bodies - of important nutrients like calcium and fat-soluble vitamins that help build strong bones and nervous systems.

Nobody wants to be overweight, and no parent wants to feed their kids in a way that will make them another statistic in the childhood obesity and diabetes epidemic...

But how can you lose weight and eat right if you always feel hungry?

Even worse - what if you're one of those folks who actually gain weight even when you eat less food than your thin friends do? Did you know that many people put on weight even when they eat a low-calorie diet?

Most people think that everyone who is overweight got that way by overeating, but scientists know that isn't true.

Control Your
Appetite Naturally

Some of us (and I'm one of them) have a genetically-inherited tendency to process our food differently from other people. When we eat refined carbohydrates they turn almost immediately to fat.

The reason why we gain weight easier than other people is a condition called insulin resistance, which makes us store more fat. Insulin resistance is the precursor to diabetes, and can also cause other illnesses like heart disease, gout, some kinds of arthritis, gastrointestinal problems, and more.

There are some people in the world who can eat sugar and other refined carbs without getting insulin resistance, so they don't have to worry about getting fat, and they probably won't get heart disease. I'm not one of those people, and if you have strong cravings for sugar and chips and ice cream, you probably aren't one of the lucky ones, either.

Unfortunately, the people who are most prone to insulin resistance are the folks who have strong cravings for the foods that will do the most damage to our health - refined carbohydrates like sugar, pastries, noodles and desserts.

I recently found out something that made me mad...

Back in 1917, and again in 1945, studies were done to find out what happened when people went on a low-calorie diet.

The study volunteers actually ate more calories than the kind of diet that almost every doctor tells you to go on when he thinks you're overweight, and they certainly ate way more calories than you get on most fad diets, like the cabbage soup diet and the 3-day diet.

You'll see why I got mad when you see what scientists have known for over 91 years - that low-calorie and low-fat diets actually cause the following health problems:

Weight gain.
Depression.
Food cravings.
Feeling tired and listless.
Constant hunger.
Reduced interest in sex.
Chronic fatigue.
Hypothyroidism.
Hormone imbalance.
Scaly skin or eczema.
Premature wrinkling of the skin.
Dandruff or dull, lifeless hair.
Mood swings.
Chronic yeast infections.
Poor immune system - frequent colds or respiratory illnesses.
Digestive problems such as irritable bowl syndrome or Crohn's disease.
Insulin resistance.

Benefits of Vitamin C Skin Products

2010-08-06T11:31:00.000-07:00

A popular anti skin aging ingredient is Vitamin C. In anti skin aging treatment Vitamin C is the most effective ingredient. The skin receives many good benefits from Vitamin C. Not only does this vitamin help get rid of the free radicals that can damage your skin but it also helps your body increase the production of collagen.The biggest challenge for the skin care industry is the stability of Vitamin C. When exposed to the air, Vitamin C oxidizes immediately. When Vitamin C is oxidized it not only becomes ineffective but it is also harmful to individuals since it will increase the production of free radicals.

Manufacturers have invested lots of money on researching a way to find alternative forms of solving the major oxidation problem. Increasing the concentration of Vitamin C so it doesn’t loose its effectiveness is one solution they have found. Often time manufacturers will increase the concentration to ten percent. As the concentration of Vitamin C increases so does the price. So for this reason many consumers look for alternatives to skin products that contain Vitamin C.

Vitamin C derivatives have also been found by researchers that can be used as ingredients. Derivatives of Vitamin C that can easily penetrate the skin cells and release a proper amount of acid to help the production of collagen are ideal. The most common fat soluble Vitamin C derivative in skin care products is ascorbyl palmitate. This ingredient is more stable and less irritating than Vitamin C. Another derivative is the water soluble magnesium ascorbyl phosphate. This ingredient is also good for products that are made specifically for sensitive skin. Both these derivatives don’t oxidize as easily as Vitamin C and don’t cause as much irritation. Although they aren’t as effective as pure Vitamin C.

It is best to check a product first before buying a skin care product based with Vitamin C. You can determine which products are effective to use since Vitamin C oxidizes easily. You can determine the effectiveness by the color of the product. A product is useless and harmful if it is yellowish-brown since this means it has been exposed to the air. With Vitamin C products you should read the label carefully to ensure you aren’t wasting your money on a product that won’t work.
Depending on the individual the effectiveness of a product will vary. While Vitamin C products will work well for some they can be useless for others. Some skin care product ingredients don’t respond effectively for all skin types. To maintain and improve the efficiency of products you should make sure you store products properly.

Ten Most Important Skin Care Tips

2010-08-06T11:21:00.000-07:00

It is an asset to have healthy skin. When you refer to your beautiful outer self one of the most essential aspects is your skin. The following are ten of the most important skin care tips.

1. One to two times a day you should cleanse your face with warm water. You should do additional cleansing after every heavy activity. Cleansing is important to get rid of the dirt and harmful pollutants that you are exposed to during your daily activities.

2. To maintain your skin’s elasticity and moisture balance it is very important to drink lots of water. Water is essential to radiant and healthy skin. Water also has many benefits for the rest of the body as well.

3. One of the most essential skin care steps is to figure out what your skin type is. This is the basis for finding the right skin care products for your needs. The ingredients of skin care products are based on skin type, so even if they look the same the ingredients are always different.

4. To remove dead skin cells exfoliation is important. However, never use too much exfoliating products since this will cause harm to your skin rather than helping you achieve healthy skin.

5. To achieve healthy skin an important product is moisturizer. Your skin will dry out if it isn’t properly moisturized. Scaly skin not only doesn’t look good, but it is unhealthy too. When the skin is a little wet it is the best time to apply your moisturizer since it will help lock up the water in your skin which prevents it from drying out as fast.

6. There are different ingredients in soaps that can cause irritation or harm to your face. For this reason you shouldn’t use soap on your face. No matter what your skin type is you can find a variety of facial cleansers. Experiment and find the best cleanser for your needs.

7. When you go outdoors you should use lotions that have Sun Protection Factor or SPF. Whatever the condition of the weather, you should always protect your skin from the harmful UV radiation. Even when it isn’t sunny there are ultra violet rays. Even without noticing it you can become overexposed.

8. Getting a good nights sleep is very important to having healthy skin. You should always find time to sleep even when you have a hectic schedule. Eye wrinkles can result if you don’t get your proper amount of sleep.

9. While stress can be unavoidable it is important to find time to relax. You can help alleviate stress by taking Vitamin B complex. Another good option to relieve stress is to start an exercise routine.

10. If you have a skin disorder it is important to seek professional advice. Always talk with a dermatologist before jumping into using any products.

Pimples Remedy At Home

2010-08-06T10:41:00.000-07:00

Pimple is a result of a blockage of the skin's pore. Pimples are small skin lesions or inflammations commonly arising from clogged or infected pores. Pimples can be a source of social isolation that can lead to frustration and depression. Pimples affect almost 90% of the population at some time during their lives. Pimples can form when dead skin cells mix with extra sebum (oily secretion of the sebaceous gland) plug the opening of hair follicles and trap the normal bacteria found on the skin. Pimples commonly show up during adolescence.

Although pimples affect around 20 million teenagers in the United States, there is a growing number of adults with skin blemishes. Pimples can occur throughout adulthood, depending on your hormonal activity, heredity and hygiene. Majority of teenagers and adolescents experience pimple outbreaks. This happens when the skin tries to adjust to hormonal changes typically during puberty. However, even adults can have pimples, especially those who are most exposed to dirt and experience a lot of stress. Also women typically develop pimple outbreaks during their menstrual cycle when their hormones surge before or during their menstrual cycle.
Pimples, blackheads, and whiteheads can form on the face, chest, arms, neck, and back. Acne can range from mild to severe and can last a few weeks, months, years or can come and go throughout life. Several factors contribute to the onset of pimples. Both adult and teenage acne is usually caused by hormonal changes in the body. Hormonal Acne is very common among young women and some men.

Most importantly, elevation of hormones produced during puberty or the menstrual cycle in women result in the hormone by-product called DHT. This hormone by product overstimulates the oil gland resulting in plugging of the pore and acne production. Clogged pores or follicles are a primary cause of pimples. Skin bacteria ( Propionibacterium acnes) multiply in clogged pores where they release a substance that can produce irritation and inflammation. The wall of the pores can sometimes burst, spreading inflammation to the surrounding skin.
This results in acne lesions that go from blackheads to pimples to nodules. Common over-the-counter medications for pimples are Benzoyl peroxide and/or salicylic acid. Both medications can be found in many creams and gels used to treat acne through topical application. Regular skin cleansing regimen to rid your pores of unwanted particles and dirt.

Home remedy for Pimples Tips

1.Lemon is good in removing scars left by them. Apply lemon juice to pimples to reduce their size and intensity.

2.Pimples have been known to positively react to the addition of niacin (100 mg; three times per day), and vitamin A to a diet.

3.Useful fenugreek paste can be created from the leaves of this vegetable, which is then applied to the face before you retire each night. At the start of the morning, the paste should be washed off using warm water.

4.Juice from garlic is an effective way to get rid of pimples and acne as it kills the bacteria and the pimples will disappear with several applications.

5.Make orange peel paste by grinding it in some water. Apply on and around pimples.

6.Pimples can be cured by daily intake of a spoonful of honey mixed with sulphur powder.

7.Another overnight home remedy for zapping a zit is to put a dab of toothpaste on it to help dry it out. You may need to test this on a short-term basis to make sure it doesn't irritate your pimple. Calamine lotion will have the same drying effect.

8.Take cucumber and grate it after peeling . To this add juice of one lime. Mix well and put it into a blender to make a fine paste. Apply this paste

9.Make a paste of neem leaves with turmeric powder. Apply on affected area. Wash it off after 20-30 minutes with lukewarm water.

10.Hot Epsom salts bath taken two times per week will ease all cases of pimples.

12.Keeping the skin well cleansed will deter the formation of pimples. Using a mild cleanser at the start of your day, in the evening, and before bed is recommended.

13.Touching your skin passes extra dirt, oil, bacteria, and grime that can trigger acne and other skin irritation

Beautiful Skin with Different Skin Care Treatments

2010-08-06T10:24:00.000-07:00

Many of the people face skin problems and they look for the perfect cure that can treat their problem. One of the problems is rosacea which is a chronic condition with facial erythema. Many of the times, pimples are considered as a part of the problem. This problem generally affects both the sexes but most of the time women are more affected by it. This problem starts with redness on the face. There are treatments which are available for curing this disease.

One of the most popular laser treatments for rosacea is Vbeam which is produced by Candela Corporation. This involves mainly targeting the darker areas with the laser and by leaving the other lighter skin area undamaged. The most common problem seen in people is acne which has a very effective solution known as smooth beam. This treatment uses the multi effect advanced laser treatment for acne scarring, active acne and collagen building. Smooth beam fills in and softens the acne scars from inside out which works by lifting the depression they cause.

Many of the women are concerned about the facial hair which grows sometimes due to heredity or due to excessive male hormones production in the body. These are not the only causes for the hair but also it can be caused due to some disease. Electrolysis can be one of the ways to get rid of them but it is very painful and costly. The best means of treatment can be the laser hair removal which is more manageable as the treatment includes large number of follicles at a time.

Also this treatment is comfortable and provides fast and effective results. The laser hair removal Toronto can offer you the most ultimate med spa experience for every client. Toronto laser hair removal offers the medical environment for the services provided that are effective both for the male and the female clients. This experience makes the hair removal process more easy and comfortable.You will not only get the hair treatment but you can also use these centers for the botox treatment. Botox is the prescription medicine that is injected into the muscle. This medicine is helpful in order to treat the abnormal head position or even the neck pain, even this can be used for the treatment of different types of eye problems.

Botox is the cosmetic prescription medicine that is used to improve the looks of the frown lines between the eyebrows of the adults younger than 65 years of age. Another type of treatment is the restylane services that are most commonly used for the lip augmentation. It is also used for the filing of the aging related facial hollows and the orbital troughs veins which are found under or around the eyes. All of the treatments are done by the board certified doctors so that you can get the best.

All of the services of the treatments have reasonable rates online. You can compare the prices and go for the best which suit your needs and requirements. if a long time ago you made a tattoo on your body but now want to remove it then the best way in which you can di it is to get laser tattoo removal which is the fastest and is known for the tattoo removal with gent lease.

Darkening Skin Treatment Tips

2010-08-06T10:17:00.000-07:00

Skin darkening can be a very embarrassing problem. Skin darkening is medically called as hyperpigmentation. It occurs when certain skin cells release more pigment or dark color element. There are also different colors associated with skin. Darkening of the skin due to blueness is called cyanosis. Darkening may sometimes occur from redness. Other types of skin darkening can result from sun exposure, certain dietary items, and certain chemicals. Skin darkening, color changes, or hyperpigmentation can be the symptom of some severe diseases and any such symptoms require prompt professional medical investigation. Skin darkening can occur during pregnancy when there are changes in the body’s hormone levels.

People who have a dark skin often have children who are dark-skinned too. The genes seem to pass on from generation to generation. Photo Allergens can also cause Darkening. Emotional stress can range from mood swings, loss of hope to downright depression because of the changes you need to do in your lifestyle as a result of this problem. Photo Allergens react with light and cause the skin to Darken. Fragrances are top Photo Allergens. Some people have darkened skin in specific areas of their body, due to hereditary. Most skin darkening problems can be solved using skin creams specifically formulated for this purpose. Various shades and colors of human skin are created by the brown pigment, melanin.

Skin Darkening Treatment and Prevention Tips

1. Use no soap or mild soap while washing your face or while taking bath.

2. Avoid all kings of perfumes which are having perfumes as this problem is due to some kind of perfumes.

3. Avoid using deodorants or perfumes especially those which are allergic to your body.

4. Protect yourself from the sun. Wear sunscreen.

5. Make a paste of tomato juice and oatmeal and apply it on your face.

6. A paste of turmeric powder and lemon juice helps to reduce tans.

7. Mix one spoon of honey, lemon juice, almond oil with milk powder and apply it on the face.

To Make Skin Beautiful After Dermabrasion

2010-08-06T07:59:00.000-07:00

Human beings are not furniture, obviously, but on occasion a comparison is apt. Just as antique furniture can be restored by sanding away the outer surface, exposing the pristine wood that was buried beneath years’ worth of grime, soot and patina, so too can the human skin be rejuvenated by a simple mechanical removal of its outer layers. This procedure is called dermabrasion.
Although many parts of the body can be treated using dermabrasion, the face is best suited for the treatment. Dermabrasion can remove or lessen the prominence of skin lesions, age or other dark spots, excessive damage due to tanning or exposure to sunlight, scarring, and other imperfections.

The dermabrasion procedure itself is straightforward: a dermatological surgeon uses a high speed rotary abrasion tool with an attachment which abrades (grinds) away the upper, damaged layers of skin. Local anesthetic can be used to block the pain associated with superficial or small-scale dermabrasion treatments; for large-scale or deep treatment, the patient is placed under general anesthesia.

Obviously, recovery from dermabrasion involves a certain amount of pain. If the procedure was correctly performed, this pain should remain well within tolerable limits; however, should the discomfort during recovery become severe or disruptive, the patient may be prescribed pharmaceutical pain relievers or over-the-counter analgesics (other than aspirin or ibuprofen) as needed. Healing from the procedure should begin within one week to ten days after the operation. New skin will likely have a pink or reddish color during the initial stages of recovery, but within six to eight weeks normal weathering will restore the new skin to the patient’s typical coloration. Healing skin should be protected with ointment and sunscreen, and exposure to direct sunlight avoided during this period. Dermabrasion patients typically return to normal activity within two weeks.

Complications from dermabrasion treatment are infrequent. These may include:

• Scar tissue formation
• Secondary infection
• Darkenening or mottling of skin
• Changes in skin color

While dermabrasion is more physically taxing and less comfortable than other methods of cosmetic skin treatment, its mechanical nature makes it a most thorough and effective solution to problems caused by acne, age, scarring, sun damage, tattoos, and other hard-to-treat skin damage. Consultation with a board-certified dermatological surgeon prior to making a decision to pursue dermabrasion treatment is the best method of assuring that treatment is appropriate.

Take Care Of Sensitive Body / Skin

2010-08-06T06:27:00.000-07:00

Sensitive skin can come from many different things; heredity, allergies, and contact with irritants, just to name a few. You can have different skin reactions that are still all classified as Sensitive Skin. Though no specific criteria have been established, it is generally accepted that sensitive skin has the following characteristics:

-Dry skin (which also includes atopic skin).

-Skin that becomes itchy, red or stings following application of make-up or beauty products.

-Skin that becomes itchy, dry or irritated from detergents and soaps.

-Skin that remains inflamed after contact dermatitis or eczema.

If you have sensitive skin, it can be hard to find a beauty regime that looks good, yet is easy on your skin. Fortunately, there is a way to treat your skin with the care it deserves, without taking up a-lot of time. You may first want to see a Dermatologist just to see if you have any specific allergies, and to explain exactly what you need. A dermatologist can also help you choose make-up, cleansers and moisturizers.

The skincare routine you use is very important for sensitive skin. you will need to choose mild products with calming ingredients like chamomile, lavender and sandalwood. Organic ingredients would be best if possible. It is also important to avoid harsh additives. Alcohol or benzyl peroxide tend to be harsh, and drying, especially for sensitive skin.

You will need to cleanse your skin twice a day, morning and night. Use a soft cloth and rinse well with plenty of lukewarm water. Avoid very warm water as it will dry your skin. Follow with a light hypo-allergenic moisturizer. Moisturizer is often forgotten in skincare, but with today's oil-free products, it is easy to find one to suit your skin-type.

Make-up is also an important consideration for sensitive skin. You will want to choose a make-up without harsh chemicals and additives. Many are now water based , non-comedogenic and fragrance free. There are even mineral powder make-ups that are very popular.

Sunscreens are a must for sensitive skin. Always wear a light sunscreen, even on cloudy days. Harmful UV rays can penetrate even the heavy clouds and damage your skin. You will want to pick a sunscreen that is gel based, not oil based. It will need to have a SPF of at least 15 to give enough protection.

Sunscreens can cause irritation for many people; you will need to select a gentle formula. A natural sunscreen choice is Aloe Vera; you can use the pure gel, or just break off a leaf and use it straight from the plant.

Don't forget that nutrition plays a big part in skin health, you will need to drink eight glasses of water daily, and eat plenty of fruits and vegetables. Hydrated skin is healthy skin. Water helps rid the body of toxins, therefore you skin will be healthier.

Get Beautiful Skin with Different Skin Care Treatments

2010-08-06T06:13:00.000-07:00

Many of the people face skin problems and they look for the perfect cure that can treat their problem. One of the problems is rosacea which is a chronic condition with facial erythema. Many of the times, pimples are considered as a part of the problem. This problem generally affects both the sexes but most of the time women are more affected by it. This problem starts with redness on the face. There are treatments which are available for curing this disease.

One of the most popular laser treatments for rosacea is Vbeam which is produced by Candela Corporation. This involves mainly targeting the darker areas with the laser and by leaving the other lighter skin area undamaged. The most common problem seen in people is acne which has a very effective solution known as smooth beam. This treatment uses the multi effect advanced laser treatment for acne scarring, active acne and collagen building. Smooth beam fills in and softens the acne scars from inside out which works by lifting the depression they cause.

Many of the women are concerned about the facial hair which grows sometimes due to heredity or due to excessive male hormones production in the body. These are not the only causes for the hair but also it can be caused due to some disease. Electrolysis can be one of the ways to get rid of them but it is very painful and costly. The best means of treatment can be the laser hair removal which is more manageable as the treatment includes large number of follicles at a time.

Also this treatment is comfortable and provides fast and effective results. The laser hair removal Toronto can offer you the most ultimate med spa experience for every client. Toronto laser hair removal offers the medical environment for the services provided that are effective both for the male and the female clients. This experience makes the hair removal process more easy and comfortable.
You will not only get the hair treatment but you can also use these centers for the botox treatment. Botox is the prescription medicine that is injected into the muscle. This medicine is helpful in order to treat the abnormal head position or even the neck pain, even this can be used for the treatment of different types of eye problems.

Botox is the cosmetic prescription medicine that is used to improve the looks of the frown lines between the eyebrows of the adults younger than 65 years of age. Another type of treatment is the restylane services that are most commonly used for the lip augmentation. It is also used for the filing of the aging related facial hollows and the orbital troughs veins which are found under or around the eyes. All of the treatments are done by the board certified doctors so that you can get the best.
All of the services of the treatments have reasonable rates online. You can compare the prices and go for the best which suit your needs and requirements. if a long time ago you made a tattoo on your body but now want to remove it then the best way in which you can di it is to get laser tattoo removal which is the fastest and is known for the tattoo removal with gent lease.

Vitamins Necessary for Diabetes Management

2010-08-06T04:33:00.000-07:00

(HealthCastle.com) Vitamin supplementation is really popular these days, leaving many people with diabetes unsure of whether or not they should add vitamins or dietary supplements to their m

Neither the American Diabetes Association nor the American Dietetic Association advocate the use of vitamin supplements if a person with diabetes has a healthy, varied diet. Both organizations support using food as a source of vitamins instead of adding supplements (i.e. pills) to your diet. They especially warn against using mega-doses of vitamins or supplements, which could potentially cause adverse side effects.

Vitamin D and Diabetes

In a recent study published by Diabetes and Diabetes Prevention, people with high blood levels of Vitamin D were associated with having a lower risk of developing type 2 diabetes. Fortified milk and cereal, eggs, cheese, and fatty fishes like salmon, mackerel, tuna, cod, herring, and sardines are all good food sources of Vitamin D. Alternately, your body can make enough Vitamin D if you get 10-15 minutes of sun exposure 2-3 times a week.

Diabetes Diet

Healthy menus for Diabetes at eDiets.com

Chromium and Diabetes

Another supplement of interest to people with diabetes is chromium . Chromium is a mineral that’s required in small amounts for the metabolism of glucose in the body – in other words, it helps the body break down blood sugar.

Studies have found that if a person has chromium deficiency, chromium supplementation can help to control blood glucose levels. However, there are no current recommendations on chromium supplementation for people with diabetes. Foods high in chromium include beef, liver, eggs, chicken, apples and spinach.

So who needs multivitamins?

Vitamin supplementation can be beneficial for the elderly, strict vegetarians, people on low-calorie diets, and those that are malnourished. A general multivitamin can often meet the nutrition requirements for those who are unable to obtain adequate vitamins and minerals from their diet.

The Bottom Line

It can be possible to have a diet filled with an abundance of vitamins, minerals, and antioxidants that come from natural and fortified food sources. Vitamins from foods are often better absorbed by the body than vitamins in pill form.

Although it may be tempting to take a supplement, it isn’t necessary for everyone. If you feel that you may benefit from a vitamin or dietary supplement, check with your healthcare provider to determine what would be best for you. In the meantime, continue to choose healthy foods that are not only full of vitamins, but taste good and help keep your immune system healthy. Check food labels and ingredient lists in order to make wise purchases to get the most out of each bite!

Do You Know Your Diabetes Numbers?

2010-08-06T04:27:00.000-07:00

(HealthCastle.com) You've probably heard over and over again that it's important to have good blood sugar levels. But exactly what is considered "good"? What are normal blood sugar levels? Are there different numbers or goals for people with diabetes? Here's a guide to help you learn more about your diabetes numbers.

What's Normal?

Blood sugar is usually measured at different times during the day. The most common time to check your blood sugar is before you eat (pre-prandial) and 1-2 hours after you have started a meal (post-prandial). The table below shows normal blood sugar levels for adults who do not have diabetes.

Blood sugar before a meal	<>
Blood sugar after a meal	<>

The Best Control

The American Diabetes Association (ADA) recommends that people with type 2 diabetes should aim for blood sugar levels that are as close to normal as possible; this is referred to as "tight control." The better your blood glucose control is, the less likely you are to have diabetes-related health complications. This table lists the current blood glucose goals for people with diabetes.

Blood sugar before a meal	70-130 mg/dL (5.0-7.2 mmol/L)
Blood sugar after a meal	<>

If you are unsure about your current diabetes numbers, you should speak to your health care provider for individual advice.

What is HgbA1C?

HgbA1C (glycosylated hemoglobin) is commonly referred to as your A1C number and is done at your doctor or health care provider's office. This test measures your average blood sugar over the past two to three months and gives you an overall picture of your blood sugar control. What should your number be? The A1C goal for people without diabetes is less than 6%; for people with diabetes the goal is less than 7%. The A1C percentage corresponds with an actual blood glucose level. For example, an A1C of 7% is equal to an average blood sugar level of 154 mg/dL (8.6 mmol/L) , and an A1C of 10% is equal to a blood sugar level of 240 mg/dL (13.3 mmol/L). So don't be fooled by the small difference between 7% and 10% - these numbers reflect two completely different levels of blood glucose control.

The Bottom Line

Your diabetes numbers give you a snapshot of how well you are managing your health. Successful diabetes control includes knowing your own diabetes numbers and being aware of what the goals are for people with diabetes. Speak to your healthcare provider if you want help improving your numbers, because "good" diabetes numbers can be just a step away from "great" diabetes numbers.

Which Sweeteners are Safe?

2010-08-06T04:11:00.000-07:00

(HealthCastle.com) Epidemic obesity and diabetes encouraged the growth of the artificial sweetener industry. Growing number of people are trying to lose weight or keeping the weight off. Sweeteners can be found in almost all chewing gum, diet pop and drinks, "light" yogurt and some frozen ice cream. If the product is "sugar free", "no sugar added", "carb-smart", it is very likely added with sweeteners. Always check the labels.

Types of Sweeteners

Nutritive Sweeteners provide calories to the diet at about four calories per gram, similar to the normal carbohydrate we obtain from food. Examples of nutritive sweeteners include white and brown table sugars and molasses, honey and syrups. In addition, sugar alcohols derived from fruits or commercially made are also nutritive sweeteners. The most common sugar alcohols include: sorbitol, mannitol, xylitol and maltitol. All nutritive sweeteners provide calories to the body and may affect your blood glucose.
Nonnutritive sweeteners are the true "artificial" sweeteners. They do not provide calories and will not influence blood glucose. These include: saccharin, neotame, aspartame, sucralose, stevia and acesulfame potassium (Ace-K)

Which Sweeteners are safe?

The Center of Science in the Public Interest published several reports on safety of artificial sweeteners. Here is the summary:

Sweetener	Brand	Comments
Sucralose	Splenda	Safe
Neotame	n/a	Safe
Tagatose	Naturlose	Safe but may cause flatulence, bloating, nausea or diarrhea in large quantity
Aspartame	Equal, NutraSweet, NatraTaste	Probably Safe. Some people reported headaches. People with PKU should avoid aspartame
Acesulfame Potassium	Sweet One, Sunnett, Acesulfame Potassium (Ace-K)	Inadequately tested
Stevia	Truvia, Sweet Leaf, Honey Leaf	Inadequately tested. FDA granted stevia a GRAS status in Decembr 2008. But CSPI cited some studies reporting potential DNA damage. Stevia is not approved in Canada.
Saccharin	Sweet 'N Low	Unsafe. Studies have shown that it may cause cancer in rats. Saccharin has been banned in Canada for 30 years.

Moderation is always the key. Moderate use of sweeteners can be part of the enjoyment of eating in a healthy diet. Always read the labels of the packaged food to find out which sweetener is present. Remember: A diet drink doesn't mean we can drink numerous bottles a day. If you are trying to lose weight, it is best to follow the Healthy Eating Guidelines and be physically active.

What are Empty Calories?

2010-08-06T03:58:00.000-07:00

(HealthCastle.com) You may have read the term "empty calories," or heard it used by nutritionists or even talk show hosts on TV. But what exactly are empty calories? Why are they so bad for you , and how can you avoid them?Keep reading to discover where these sneaky calories may be hiding in your diet!

Empty Calories = High Calories but Low Nutrition

Contains Calories: Carbohydrates, Protein and Fat (collectively known as Macro-nutrients)

No Calories: All vitamins & minerals including antioxidants (collectively known as Micro-nutrients) as well as fiber

"Empty Calories" describes foods high in calories but low in nutritional values (also known as junk food!), lacking the health-promoting micro-nutrients listed above.

Examples of foods containing mostly Empty Calories

French fries, fried chicken, chips and all other deep-fried foods

A large order of fries from a fast food chain can contain up to 570 kcal with a whopping 30 g of total fat and 8 g of trans fat! Tons of calories from fat and very few micro-nutrients.
Candy, pop and other sweetened packaged foods

A can of pop contains about 130 kcal as well as additives and colorings. Again, lots of calories from sugar but no micro-nutrients.
Beer, wine and all other alcoholic beverages

A can of beer contains about 150 kcal from sugar and not much of anything else. In addition, calories from alcohol tend to be stored as fat in the abdomen (leading to a "beer belly").
Refined grains such as crackers, cookies, white rice and white bread

Refined grains do provide some B vitamins, but that's it.

How to Avoid Empty Calories?

Avoid deep-fried foods. Instead of deep-frying, use other methods of cooking. For instance, have a baked potato with skin instead of fries, or a piece of baked skinless chicken breast instead of fried chicken.
Avoid sweetened drinks and canned drinks.
Try whole grains instead of refined grains. Whole grains are packed with beneficial fiber and antioxidants. For instance, have a slice of whole-wheat bread instead of white bread. Have a bowl of whole-grain breakfast cereals or unsweetened oatmeal instead of corn flakes.
Snack on fruits! Instead of prowling for a box of crackers in the mid afternoon, snack on fruits. Better yet, dip them in low-fat yogurt to get additional calcium and protein.

Natural Weight Lose Help By The MOON

2010-08-06T00:06:00.000-07:00

The moon can help with any diet!

First the good news:
It doesn't matter which kind of diet you want to start, the moon (and the moon sign calendar) can help you, if you wish to lose weight, or want to fast for your health.

Who acts according to the moon can lose weight more easily and supports the body, so that it is easier and healthier to lose weight. Moreover you can evade “yo-yo dieting”, and - good to know - the moon's help is free of charge. Even if you don't select the Moon Diet but the Atkins diet, the Ayurveda diet, juice fasting, rice diet or another one (as you know eat half also works for losing weight) - the moon is an additional natural weight loss and detox diet help.
Whole foods and movement are always recommended to support any diet. (Also in this respect the moon calendar can attribute various suggestions.)

How does it work?
You should benefit of the full and new moon days as fasting days (for example juice fasting). One-day fasting is a great way to detox your body and improve your immunity.
Start with your diet at waning moon for example directly after full moon. In these moon phases the body can most easily get rid of Scoriae poison and water.
It is easier to start, progresses easier and more rapidly.

Especially during waxing moon you have to be careful not to eat too many thickeners (sweets, fats etc.) and not to late in the day. Above all this is true after a diet, when you don't want to put on weight again.

If you intend to do even more for your nutrition you should incorporate the nutrition suggestions of the moon calendar in your daily meals. During the fruit days (aries, leo, sagitarus) for example you should prefer beans, peas, eggplants and rice instead of carrots, red beets, spinach and potatoes. Moreover the majority of people can do with less alimentation - corresponding to the respective day - a welcome side effect. By now we have almost reached the moon diet.
Following it you have to keep consequently to the recommendations of the "chief-cook" moon. This way you almost automatically take care of a healthy and diversified nutrition - this even confirm otherwise "moon - skeptical" sources.

Even if you take nutrition for sportsmen or sportswomen or nutrition supplements, or want to gain weight it will not do harm to take the moon into account.

Right now find in the recommendations of MoonSignCalendar.net in the area diet for example: starting a diet, fasting day, fruit and juice days.

Am I too fat?
The BMI calculator

Suggestions from "French Women Don't Get Fat"

Waiting For Baby

2010-08-05T08:49:00.000-07:00

I was a wreck as my due date came and went with no sign of labor. I was convinced that I'd never have this baby and would be the size of a Thanksgiving Day parade float forever. My biggest fear was confirmed by my obstetrician — the baby hadn't even started to drop, making induction an impossibility, and making a cesarean section likely. I had already had a C-section with my first daughter, Jillian, and the thought of another one made my stomach lurch.One day passed, then two, then three. Then — finally — I started to feel contractions. They became more regular, and by the following morning, I was sure it was time to call my doula. But 2 hours later the contractions stopped. I went to see my obstetrician only to find out that I wasn't ready to have the baby yet. My husband, David, and I were crushed.

When the contractions started again later that night, they were coming every 15 minutes with a strength that knocked the wind out of me. In the morning, we got the news we were waiting for — I was in labor! But I was only 1 centimeter dilated, and the baby was still very high. The doctor told us to go out to breakfast, walk around, and stay active for a few more hours before returning to her office. Exhausted and ecstatic, we went on our way.It was around noon when we returned. The nurses chuckled as they watched me waddle down the hall to the exam room one more time. "This has to be it! No more false alarms," one of them joked.And this was it! I was admitted to the hospital.

The Hard Work Begins

I spent the next hour hooked up to machines that monitored my contractions and the baby's heartbeat. As soon as I was able, I got out of bed and walked . . . and rocked . . . and showered . . . and I leaned against the windowsill, watching the people below come and go . . . and I held onto my husband.Soon my doula arrived, and she helped me focus as the contractions got stronger, encouraging me to relax and visualize, and letting me hold her hand and lean on her when the pain was too much. I kept telling myself that every time a contraction ended, it was one more contraction I'd never have to experience again.

Fitness in the Teen Years

2010-08-05T08:38:00.000-07:00

Kids who enjoy sports and exercise tend to stay active throughout their lives.

Immediate benefits include maintaining a healthy weight, feeling more energetic, and promoting a better outlook. Participating in team and individual sports can boost self-confidence, provide opportunities for social interaction, and offer a chance to have fun. And regular physical activity can help prevent heart disease, diabetes, and other medical problems later in life.

Fitness in the Teen Years

It's recommended that teens get at least 1 hour of physical activity on most, preferably all, days of the week. Yet physical activity tends to decline during the teen years. Many teens drop out of organized sports and participation in daily physical education classes is a thing of the past.But given the opportunity and interest, teens can reap health benefits from almost any activity they enjoy, from skateboarding, in-line skating, yoga, swimming, dancing, or kicking a footbag in the driveway. Weight training, under supervision of a qualified adult, can improve strength and help prevent.Teens can work physical activity into everyday routines, such as walking to school, doing chores, or finding an active part-time job. They can take be camp counselors, babysitters, or assistant coaches for young sports teams, jobs that come with a chance to be active.

Motivating Teens to Be Active

Teens face many new social and academic pressures in addition to dealing with emotional and physical changes. Studies show that teens on average spend more than 6 hours a day on various media, including watching TV, listening to music, surfing online, and playing video games. It's not surprising that teens can't seem to find the time to exercise and many parents can't motivate them to be active.Parents should try to give teens control over how they decide to be physically active. Teens are defining themselves as individuals and want the power to make their own decisions, so they're reluctant to do yet another thing they're told to do. Emphasize that it's not what they do; they just need to be physically active regularly.Once they get started, many teens enjoy the feeling of well-being, reduced stress, and increased strength and energy they get from exercise, and then might gravitate to exercise without nudging from a parent.

10 Tips For Fast Weight Loss

2010-07-30T11:08:00.000-07:00

Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?

Here are 10 no-nonsense tips for fast, healthy weight loss :

1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.

Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.

One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.

How To Lose Weight Fast

2010-07-30T10:57:00.000-07:00

Quick Weight Loss Tips – Food Factors

When it comes to finding quick weight loss diet tips that work, selecting your foods for your diet can be a real balancing act. You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.

Quick Weight Loss Tips #1 – Reduce fat.

With regard to fat, the research is clear: Diets too high in fat promote overweight and obesity. You should strive to consume no more than 25 percent of your calories from fat – and that fat should the “non-saturated” type.

Quick Weight Loss Tips # 2 – Don’t be so sweet.

Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.

Quick Weight Loss Tips #3 – Drink up.

“If people want to keep their nutrients in balance, they need to drink plenty of plain, unflavored water every day,” says Judy Dodd, R.D., past president of the American Dietetic Association. Water not only acts as a solvent for many vitamins and minerals but also is responsible for carrying nutrients into and wastes out of cells, so the body functions properly. As a rule of thumb, you should drink a half-ounce of water for every pound of body weight daily, unless you’re very active, in which case you should increase your water intake to two-thirds of an ounce per pound of body weight daily. So if you weigh 100 pounds, you should drink 50 ounces of water a day as a minimum

Quick Weight Loss Tips #4 – Fill up on fiber.

You can curb your hunger by increasing your intake of dietary fiber, which is filling, so you feel full but eat less. For these diet tips, experts recommend eating more fruits, vegetables and wholegrain cereals.

Quick Weight Loss Tips #5 – Get treatment for food allergies.

Some researchers believe that being overweight is the result of people craving foods that they are allergic to. For these people, weight loss is extremely difficult until they figure out what those trigger foods are and eliminate them from their diets.

“There are specific food allergies that trigger uncontrollable craving and bingeing,” says Joseph D. Beasley, M.D., director of Comprehensive Medical Care in Amityville, New York. “It’s a common problem in overeaters.”If you suspect that food allergies might be part of your problem, ask your doctor to help you identify the offending items. Your doctor may recommend that you see an allergy specialist.

Low Carb Diet

2010-07-30T07:51:00.000-07:00

Low Carb Diet is always the correct way to lose weight permanently. It's little surprise that people are searching harder than ever for new and easy ways to shed a few pounds.Well, let's face it - we're talking more than a few pounds here! In fact 31% of Americans are considered overweight, compared with only 23% in 2004.Low carb diets are all over the place at the moment and the chances are that you've stumbled upon this article via one of the many low carb diet resources on the Internet.This article aims to provide you with a balanced guide to the concept of the low carb diet and what it can do for you.

Low carb diets fuss over carbohydrates, what are they?

Low carb diets focus on energy usage and in particular controlling levels of energy obtained and released from carbohydrates. Carbohydrates are the body's primary source of energy.Carbohydrates fall into two groups: simple carbohydrates, such as common sugars present in honeys and syrups. Then we have complex carbohydrates, which are present in whole grain breads etc.Generally, simple carbohydrates get absorbed into the body's bloodstream at a faster rate than complex carbohydrates. They are a quick and accessible source of energy.However an exception is fructose, a sugar and simple carbohydrate, which is actually released into the bloodstream at a very slow rate, comparable to many complex carbs.Complex carbohydrates are often referred to as slow release carbohydrates. Low carb diets are, in the main, concerned with reducing the simple quick release carbohydrates.

Low Carb Diet Concept

Naturally, the body will use simple carbohydrates such as sugars mentioned above as a main energy source. The aim of a low carb diet is to condition the body to start using fat as a primary source of energy instead of carbohydrates.Additionally, a low carb diet will rid the body of a lot of stored water. Carbohydrates are stored in the liver and muscle tissues as Glycogen. Chemically speaking (don't get scared!), one molecule of glycogen requires three molecules of water for storage.So, as the body naturally stores carbohydrates as a source of energy reserve, it is also storing a lot of water. When you start a low carb diet, your body will begin to use up your carbohydrate reserves and release with it all that associated water.As a result of this, weight loss in the first instance of a low carb diet is rapid. In the first week of a low carb diet, it's quite easy to lose at least four pounds.Thirdly, a lot of calories actually come from carbohydrates. Imagine the effect of cutting out cake and ice cream etc.So even though the emphasis is placed on the carbs, a low carb diet is often a low calorie diet as well, just by its very nature.

The down side to the Low Carb Diet

Ok. So, we know the upside of the low carb diet is that you're likely to lose weight very quickly. But what about the downsides? Well, we did say this was going to be a balanced look at low carb diets after all!Some of the better-known low carb diets encourage the dieter to ingest greater levels of fat. There often isn't any differentiation made between the types of fat: saturated and unsaturated.The American Heart Association has long had health concerns about low carb diets such as Atkins because the dieter is encouraged to eat more animal produce which, in the case of steak for example, is high in saturated animal fats.The effect on the heart must be taken into consideration if you're considering a low carb diet.Not all parts of the body can use fat as an energy source. The brain for example uses glucose - a sugar that is avoided on a low carb diet. Ketones are produced to fuel these parts of the body.If the low carb diet cuts out too many carbs, the body will enter a state of ketosis. The down side here is that ketones will make your breath smell.

On a low carb diet muscle tissue may decrease as described above. Exercise must be taken to reduce muscle wastage. Muscle tissue is a major factor in metabolism and burning calories.A low carb diet can decrease the amount of muscle tissue and therefore actually make it harder to burn fat.A balanced diet is paramount to good health. A given low carb diet may not always be that well balanced. For example, fruit is a good source of essential nutrients.However a low carb diet may require that the intake of fruit be reduced. A low carb diet may also require a higher level of protein intake. This can put a strain on your kidneys.

Healthy Diet - Choosing low fat high fiber foods

2010-07-30T06:57:00.000-07:00

Healthy diet is the only way to have a healthy life. Raising the level of dietary fiber, while lowering the amount of fat in your healthy diet, is one of the most effective changes you can make, both in terms of weight loss and overall health and fitness.Unfortunately, most people consume too much fat and not enough fiber, and reversing that trend can be difficult even for the most motivated. A good place to start is by knowing which healthy diet foods are highest in dietary fiber.

Eating a diet rich in these healthy diet foods is a good way to boost fiber while lowering fat and other negative dietary elements.When boosting the amount of fiber in the healthy diet, however, it is best to start gradually in order to let your body adjust. An abrupt change in the amount of fiber in the healthy diet can lead to cramps, abdominal pain, bloating and gas.

Highest Fiber Foods

Among the highest fiber foods are cooked legumes (including dried peas and beans), dried fruits, nuts, sesame seeds, sunflower seeds, and berries. These healthy diet foods all contain more than six grams of fiber per serving.

Healthy Diet Foods containing four to six grams of Fiber

Healthy diet foods, which contain from four to six grams of fiber per serving, include a baked potato (with the skin), apples, pears, barley, brown rice, bran muffins, lima beans, snow peas, green peas and sweet potatoes.Healthy Diet Foods containing two to four grams of FiberFurther down the scale at two to four grams per serving are vegetables, citrus fruits, whole wheat bread, rye bread and melons.These healthy diet foods are still good sources of fiber, but you will need to eat more of them to get the full effect. That’s fine, though, since they are nutritious healthy diet foods in many ways.In order to enjoy healthy eating habits for life, it is important to make fundamental changes in the way you shop, cook and eat.

Fundamental Changes

A healthy diet should be more than a temporary change in eating habits; a true dietary change must be one you can follow for a lifetime. When doing the weekly grocery shopping, get into the habit of hitting the produce section first.
Fill your shopping basket with fresh, in season fruits and vegetables, as they are rich sources of vitamins and minerals as well as fiber. Canned fruits and vegetables are good substitutes when the fresh varieties are out of season.
When choosing baked goods, always try to find those made with more nutritious and fiber rich whole wheat flour, wheat bran, oat bran, poppy seeds, sesame seeds, oatmeal or raisins.
Become a label reader. The federally mandated nutritional labels contain a wealth of valuable information for those who take the time to understand them.
Nutritional labels contain valuable information on the calorie content, fiber content, and vitamin content of all packaged foods, and many meats, seafood and poultry products as well.
Finally, there are some popular myths about fiber. It is important to dispel these myths as you seek to increase the level of fiber in the healthy diet.

Myths regarding Fiber Level in Helathy Diet

The first myth concerns the relationship of crispness to level of fiber in a healthy diet. In short, the crispness of a food is no indication of the amount of fiber it contains.
Many people also think that cooking foods breaks down fiber – it does not. Cooking has no effect on the fiber content of foods. Peeling vegetables and fruits, however, does remove some of the fiber, since the skins of fruits and vegetables contain fiber. Edible skins, such as apple peels, can be good sources of fiber.

No matter what your reasons for increasing the amount of fiber in your healthy diet, you may well find that this is one of the most positive changes in your healthy diet you will ever make.

3 Meal-Structuring Tips For The Low-Fat Lifestyle

2010-07-30T06:51:00.000-07:00

Always know what you're going to have for dinner well before you begin preparing a meal. If you get into the habit of doing that, there will be no pressing need to measure portions, count calories or forgo your favorite foods. When you plan your meal, eating appropriate portions of meal will follow naturally.

1. Planning a meal begins at the kitchen table, not with knife and fork but with pencil and paper.

For most people, planning meal about a week in advance works best. Whether you're going to be trying some new recipes, relying on family favorites, or both, it's extremely helpful to have the actual list of ingredients right in front of you. It's worth double-checking to make sure that you have all the appropriate condiments for each recipe or meal: Parmesan cheese for the pasta, lemon for the fish, yogurt for the baked potato and so forth. Herbs, spices and condiments help give food the quality of being a "meal," which is exactly the quality that we're striving for.

2. Try to buy only as much food as will fit into your planned menus.

There are two ways to do this. One is to make every effort not to buy excessive amounts of food in the first place, and the other is to learn how to use leftovers in a creative but planned manner. If you're the kind of person who knows how to turn leftovers into a good lunch or dinner, you have a definite advantage here. If not, you can ask friends for tips, buy some recipe books or be especially diligent when making your purchases.

That may mean, for instance, going a little out of your way to buy meat from a butcher instead of the supermarket, in order to get the portions you really want. Instead of buying a whole chicken, you may want to buy a couple of split breasts or some legs. A butcher will usually give you exactly the amount of ground beef you want, and it's easy to store leftovers, raw or cooked, for future use. You may also want to emphasize non-meat items - rice, noodles, beans and potatoes - in your diet, because many are easily stored and conveniently portioned for meal.

3. Don't put more on the table than you want to eat at that meal.

In the case of the chocolate cake mentioned before, the sensible thing to do is to cut out one large piece that can be divided into a reasonable portion for everyone at the table and then wrap and store the remainder.Putting the rest of that cake in the freezer may also be a good idea, so you won't have to "worry" that it will go bad unless you polish it off. Some cooks enjoy bringing a large roast or casserole to the table because it looks very impressive.

But if experience tells you that all that food sitting on the table is going to create a desire to eat more than you really want, do the carving or serving on the kitchen counter and then store the rest before eating the meal.

South Beach Diet

2010-07-30T06:42:00.000-07:00

South Beach Diet – a word that is commonly heard but is seldom understood. This is just another truth behind the emergence of such thing. So what’s then is the big deal?Well, in this page you will find some facts about the South Beach Diet and what is all about it. After all, I am sure that you love to get on with losing weight ready for summer, right?Well, the South Beach Diet is being considered as another “big thing” that the slimming world has ever introduced. But where exactly did the South Beach Diet come from?

History Of South Beach Diet

Here’ the answer: the South Beach Diet was actually formulated by a person named Dr. Arthur Agatston after the truth that some of his patients were having little success by using the said to be conventional low carb – high fat diet plans like the Atkins diet which is also known from around the globe.

Dr. Arthur Agatston, being then a cardiologist and knowing the condition of his patients, has a main concern of finding a diet that will to a perfect healthy heart. Finding no such source for that diet, he decided to formulate his own diet plan and that was become known as the South Beach Diet.

Dr. Agatston Testimony

According to the testimony of Dr. Agatston, since the introduction of the South Beach Diet, many people who followed the South Beach Diet actually lost an average of 13.6 pounds almost double the 7.5 pounds lost by those who use the strict “Step II” of the American Heart Association (AHA) diet.

Along with that, there also found that with the use of the South Beach Diet many people were showed to have greater decreases in their waist-to-hip ration and triglycerides, and their good to bad cholesterol ratio even improved more.

Generally, the South Beach Diet, in a word, is not considered as a low carbohydrate diet as it is commonly associated. It is for the fact that the idea behind the South Beach Diet is to lose weight in a way that is healthy for those who take it, in particular the dieters.

South Beach Diet Food

The South Beach Diet then unlike the low carbohydrate diets is usually taken by having the dieter choose between the good and bad carb foods. As such, the dieter is required to eat more fruits and even entire grain bread when it is contrasted to other low carb diets. So, in the South Beach Diet, there is somewhat a sense of “yin and yang”, that it is more balanced than any other low carb diets in the whole world.

The Healthiest Meals on Earth: A Guide Eating Well and Eating Healthy

2010-07-30T00:15:00.000-07:00

The Healthiest Meals on Earth /

What is a polymeal?

A couple of years ago in the British Medical Journal, a researcher looked at the statistics on food and health and projected that if you could create a meal out of seven well-studied ingredients or foods, and get everyone to eat that meal regularly, you could reduce heart disease by over 70% and give people an average of 9 extra "good" years of life. He called that meal the POLYMEAL. We devised all our recipes and meals using the principles of the polymeal- the best variety of documented health benefits in the most delicious combinations.

What is the myth behind the low-fat diet?

That it's inherently healthy (which it's not) and that it will prevent disease (which it does not). The percentage of fat in the diet has absolutely no relationship to any health outcome. The TYPE of fat (i.e. trans-fats) and the TYPE of carbohydrate (i.e. processed food, high sugar) does indeed make a difference.

Your thoughts on sugar?

See above. It's the biggest problem in the American diet as well as in the diet of all "industrialized" nations. And by sugar i don't just mean table sugar, i mean high-fructose corn syrup and any starch that converts quickly to sugar in the body (which includes the vast majority of commercial cereals, pastas and breads). This stuff should represent no more than a small fraction of our diet, but the dietitians tell us it should be 60% which is patently, utterly absurd- at least if you want to be healthy.

Describe the "perfect meal"?

One that tastes delicious, is cooked at home, eaten with family and is a sensual and textural delight. AND which contains the maximum amount of health giving compounds from omega-3's to fiber to protein to healthy fat to vitamins, minerals, and phytochemicals. Example: Wild salmon, vegetables with extra virgin olive oil, a piece of fruit, some nuts, a piece of fruit, red wine and a square of dark chocolate.

Why should people switch to organic foods? Aren't Americans living longer than ever before?

I'm not sure every single food we eat has to be organic, but many foods that are highly sprayed and contaminated should be- strawberries for example. The advantages of organic go beyond the considerable health benefits- organic soil holds more moisture and actually contributes to saving energy.

"Big Food" has co-opted the term organic in many cases- i'm not sure that "organic cocoa crunch cereal" has any meaning or value, yet I see stuff like that at the supermarket all the time.

Real food grown in organic soil has far more minerals and nutrients and less toxic chemicals. Living longer shouldn't be the only end-point by which we judge the success of a health strategy- you can live long in an assisted living facility or hooked up to tubes. What we're looking for is vibrant, energetic life for many years- living young and long- what I call "youngevity". You're not going to achieve that on a diet of processed food and toxic chemicals.

Walking to Lose Weight

2010-07-29T06:41:00.000-07:00

Has the "no pain, no gain" theory of exercise chased you back to your easy chair? Are you wondering why something that's supposed to be so good for you has to be so uncomfortable and inconvenient? Take heart! There's an easier way: walking to lose weight.

Many doctors, exercise physiologists, and other experts stress that the key to reaping the health and fitness benefits of physical activity is to choose a regular, moderate exercise program that you enjoy and can stick with for life. After all, an exercise program won't do you much good if you don't follow it.

So what do you choose? Why not pick the activity that you've been doing all your life? Walking, our natural means of getting from one place to another, provides health and fitness gains without the pain.

And because of its unbeatable convenience and safety, this low-impact activity has one of the lowest dropout rates of any form of exercise.

Indeed, when exercise physiologists first investigated the health and fitness benefits of exercise, it was walking, not running, that they studied.

Since then, walking has gained new respect as effective exercise. It is becoming more and more popular as a means to lose and control weight, tone muscles, build strength and endurance, and increase aerobic capacity. This article gives you the tools to get your walking fitness program started. We'll discuss walking and weight loss in more detail in the next section.

Psychological difference between men and women

2010-07-29T06:24:00.000-07:00

First, let’s say THESE ARE GENERALISATIONS! As a woman myself I would be the first in line to defend myself and any other athletic woman, praising our ability to push harder, focus on the goal of our training and therefore succeed but there are a few issues that need to be raised ( even if only for argument’s sake!)

Generally men like to monitor their progress when it comes to training. They are the ones calculating, comparing and evaluating their numbers and performance whereas (apparently) us women are more inclined to distraction with a book, magazine or the trusty iPod.

The other issue to be raised is emotional state. Men seem to have the general ability to focus in on their training unemotionally and therefore are less affected by outside influences on their training performance whereas women are more inclined to let emotional matters affect their performance. However this may not always be a bad thing! When we are in a positive mood, this may lead to longer training and higher endurance where our male counterparts may have just stopped because that’s what their calculations have told them to do.

Competition - another psychological difference between men and women. Again a generalisation but men seem to perform better in terms of competition than women. When it comes to competitive training situations men are relatively good and like training to compete, thriving on the aggression and testosterone that this builds up and yes I hear all you women cry ‘oh how very caveman like!’. When it comes to women, we prefer to train in non competitive groups, such as with a training partner or friend hence the popularity of ‘classes’ amongst women. This fellowship is seen to be more suiting to women where we enjoy the company and this then leads us to train harder for longer.

In conclusion to the psychological determinants of training it would seem that both men and women have conditions which favour one more than the other. It is unfair to say men are better prepared mentally for endurance and perseverance in training than women just as it is unfair to say that men would not be able to train as effectively in a non competitive group situation. Here I think the argument boils down to ‘each to their own’ and the fact that when it comes to training and performance it is a matter of finding what suits YOU regardless. If you train better reading your favourite novel, by calculating each repetition or chatting with a friend then go for it!

In summary, it can be seen that the gender debate for some will rage on, trying to for once and for all decipher who really is the supreme sex when it comes to endurance performance and training. Yes, I will give you that when it boils down solely to maximum oxygen consumption men do indeed have a distinct advantage but this is definitely only one measure and more than this - it is an average. Anyone who trains regularly and trains hard knows that pushing yourself is not usually a matter of physical boundaries but MENTAL BOUNDARIES. It is about finding out how much we can take mentally, how much we can endure psychologically. After all, 30% of training is physical and 70% is mental.

The Latest In Yoga Types

2010-07-15T01:03:00.000-07:00

When most people think of yoga, they think of traditional sun salutations or downward dog poses with relaxing slow classes to calming music. Prepare to learn about some new original takes on the practice.

Hip hop yoga

More accustomed to pipes and harps in the background of your yoga class? Well here you're more likely to hear Jay-Z!

Hip hop yoga is a new and upcoming type of yoga, combining the love of music with a love of yoga. The idea is that the music motivates the class and lifts the tempo helping the students through sequences. Unlike more relaxing yoga classes where your mind may be allowed to wander and relax, this class aims to keep you focused on what you are doing 100 percent.

Acroyoga

An unusual concept to the more traditional yoga lovers, acroyoga combines acrobatics, Thai massage and partner yoga. The discipline began in California and involves warm up sessions of sun salutations and many following moves such as headstands, handstands and upside-down moves

Quantum yoga

Quantum yoga is based on the 'quantum method'. This is the belief that we all have different requirements from a yoga class. It dates back to the 6000 year old Indian ayurveda system which says we are split into one of three body types ( also called dosha).

Vata (air) - are types who have slender frames and are prone to anxiety.
Pitta (fire) - are types who have a good amount of stamina but a fiery temperament.
Kapha (water) - are types who tend to have heavier frames but can be lazy.

Quantum yoga therefore focuses on finding a yoga sequence suited to each type relating to one's mental, emotional and spiritual needs.

Yoga - An Introduction to the Art Form

2010-07-15T00:40:00.000-07:00

An overview of Yoga

Yoga (also called ‘asana’) refers to the traditional physical and mental disciplines based in India. The word itself translates as ‘union’ and in this way defines the union of the mind, body and spirit expressed through physical postures and poses.

The biggest misconception people have about yoga is that it is purely stretching but although stretching is involved, yoga is about the balance in the body which is gained though postures and poses which each develop strength and many other physical benefits. As an individual starts doing yoga their experience is referred to as ‘their practice’ which is meant to describe how your relationship with the discipline develops, evolves and changes. Yoga isn’t a competitive practice and there are classes and different types to suit different people.

Additional to yoga poses, the discipline focuses on breathing techniques, meditation and many other calming practices which can make the class a spiritual work out as well as a physical work out, however this will vary from teacher to teacher.
There are many different types of yoga being practiced today (Hatha, Vinyasa, Astanga, Iyengar, Kundalini and Bikram are the main types), so make sure you find the right one for you.

The benefits of yoga and its affect on the body

The benefits of yoga are numerous as well as varied healing both physically and mentally, here are a few:

Reduced stress
Reduced stress levels
Reduced anxiety and muscle tension
Better sleep
Improvements in other medical conditions
Asthma and allergy relief
Lower blood pressure
An aid to quitting smoking
Lowering heart rates
Spiritual growth
Wellbeing
Increased physical strength and flexibility
Increased energy levels

The physical benefits of yoga in more depth

Flexibility
Many of us suffer from stiffness and tight muscles due to our lifestyle as well as stress levels causing tension. Even the most athletic suffer stiffness and painful muscles which are only remedied by deep intensive sport massage. Yoga can therefore act as part of a training schedule in addition to the main sport itself bringing more flexibility and greater range of motion to muscles and joints stiffened through other activities. I know as a runner myself I always suffer tight hips and hamstrings so yoga has acted to loosen these areas up significantly.

Strength
Another ailment of other sports and activities is that they can cause imbalances and weaknesses in certain parts of the body which then lead to injury, requiring weeks and months of recovery. Yoga helps to reduce these imbalances as it requires you to support the weight of your own body in new ways, moving slowly in a controlled fashion through moves which increases the strength of those areas.

Pain prevention
Another great benefit of yoga is that it can reduce big problems such as back pain. Many people suffer back pain from sitting at computers all day, or on distance driving causing spinal compression and tightness. Yoga improves the alignment of the spine and therefore reduces many causes of chronic pain. However, it may be a good idea to consult your doctor before seeking yoga as a cure for your problems.

The mental benefits of yoga in more depth
Yoga is renowned for its ability to bring calmness to the mind. By focusing intently on each pose and what your body is doing, all other stresses of life are pushed away.

Meditation also helps you to focus your thoughts and learn ways to control your negative feelings with the belief that controlled breathing helps to control the emotional mind. With this, yoga can relieve stress and many of the problems related to stress such as panic attacks, anxiety and depression. Learning to focus on the here and now brings peace into your world instead of the usual rush of life. A recent US study found that just 20 minutes of yoga a day can help reduce stress by as much as 10 percent!

Toning Up With Yoga

2010-07-15T00:34:00.000-07:00

Although Yoga is associated with such benefits as reducing stress, lowering blood pressure and relieving joint pains it can also be a great way to get back in shape, toning up the body.Recent studies show that certain positions in yoga can promote weight loss, strength and more toned muscles so here are a few of the best positions to focus on those difficult areas.

Core and abdominals

The plank - this is usually done coming out of the downward dog or table pose and is great for tightening core abdominal muscles. Try holding the position for 10 long breathes focusing on pulling your stomach in for maximum results.
Boat pose with leg lifts - sit on your mat, lean back on your forearms and lift your legs straight up. Firm your abs and then lower your legs down to hover above the floor before lifting them back up.
Boat pose with block - sitting on your mat, knees bent, keep your feet flat on the floor. Place a block between your upper thighs and come to a boat pose by leaning your torso in and lifting your legs. Hold for a few breaths and release. Repeat this 20 times.

Derriere

Bridge - lie on your back with knees bent and feet hip width apart. Roll the shoulder under and reach the hands towards your feet. On exhalation raise your buttocks and elongate your back. Relax your face and jaw and breathe deeply.
Mountain pose - stand with both feet touching from the heel to toe and keep your back straight with palms facing forward. Slightly tighten the knees, thighs, abs and buttocks maintaining a firm posture and exhale.
Camel - sit up on the knees with heels pressed against your buttocks and calves on the floor. Reach back to grasp each ankle with each hand and inhale while slowly lifting your buttocks slightly forward.

Legs and thighs

Warrior with static lunge - begin with feet slightly apart and lift your arms up over your head with palms facing each other. Turn your left foot out 90 degrees and right 45 degrees. Rotate your hips and torso so they are facing the same directions as your left leg. Bend your left knee to a right angle, knee over foot and hold for 10 long breaths. Straighten the front leg and hold then repeat the bent knee and hold.
Chair pose - from the mountain pose, bend the knees until the thighs are almost parallel to the floor keeping your buttocks low. Bring your arms towards the ceiling and straight. Hold for 10-15 seconds and breathe.

Arms and shoulders

Downward dog push ups - starting in a downward dog, lower both forearms to the ground and hold for 5 breathes before pressing back up. Repeat this 5 to 10 times.
Crow pose (A.K.A. Crane pose) - bending knees, bring your palms flat on the floor. Place your knees on the backs of the arms and start to come forward lifting your head as you go. Take your feet off the floor, one at a time so you balance when both feet are up. This is a very challenging pose, so may take time.
Chaturanga - start in a plank and firm your shoulder blades against your back ribs pressing in towards your pubis. When exhaling lower your torso and legs a few inches parallel to the floor. Draw your pubis towards your navel, keeping your shoulder blades broad and firm. Then look up, holding for 10 to 30 seconds.

Prevention and Treatment of Osteoporosis

2010-07-15T00:20:00.000-07:00

The goal of treatment for osteoporosis is the prevention of bone fractures by stopping bone loss as well as increasing bone density and bone strength. Treatment doesn't have to solely occur after osteoporosis is diagnosed, if you think you are at risk, these are things you should start considering now.
Although treatments for osteoporosis will not completely cure it (rebuild bones that have been weakened) they will dramatically reduce the impact this disease will have on your life now and in your old age.

There are three treatment styles for Osteoporosis:

Lifestyle changes
Medications that stop bone loss and increase bone strength
Medications that increase bone formation

Lifestyle changes

Exercise

Exercise has a variety of benefits but for osteoporosis, exercise will aim to prevent falls, fractures and injuries by building fitness, muscle and bone strength.

The best exercise for osteoporosis is a combination of cardiovascular activity and weight bearing exercises. Doing a cardio workout will increase your overall fitness keeping you more energetic and more mobile. It can also prevent excess weight gain which can also put pressure on bones and joints increasing the risk of bone damage. Such cardio workouts would include walking on a regular basis, using gym machines (which are low impact), trying aerobic and strength classes at gyms, swimming which is especially great as it puts no pressure on bones and joints and running. Although running may not be advisable for those with already weakened joints and bones it can be surprisingly good for your bones (unlike popular belief!) and encourages the re-growth of bone tissue.
Strength exercises aim to prevent fractures and damage to bones by encouraging the regeneration of bones after exercise and keeping joints sturdy (especially tendons and ligaments). It plays a major role is reducing the likelihood of injury as with stronger joints and bones you are not as vulnerable.

Such exercises may include:

Weights machines which work both the legs and arms
Core body exercises ( plank, press ups, gym ball, bosu and wobble board to develop balance)
Leg exercises such as lunges and squats incorporating a medicine ball for weight
Proprioceptive exercises to strengthen ankles, hips and knees ( hopping, jumping, skipping, and running in different directions to increase agility)

It is also important to look after your body as part of your exercise routine by stretching well before and after exercise, and being careful not to overload your joints with too much weight.

Reduce your smoking

Smoking on its own can lead to a loss of 5 to 10 percent bone mass. Smoking decreases oestrogen levels in women and can lead to earlier menopause. Reducing the amount you smoke or stopping completely will therefore have a dramatic positive effect on not only your bone mass but also your general health.

Diet

To build strong bones there is a requirement of a daily intake of calcium. Where osteoporosis is a risk, calcium supplements can help this situation. Although supplements can prevent malnutrition they are not an alternative to a healthy diet and as their name suggests 'supplements' to a diet that includes sources of nutrients already. Foods such as milk, plain yogurt, cheese, creams and fortified orange juice contain calcium (but beware of their high fat content).

Vitamin D

Vitamin D is also important in preventing osteoporosis but aiding the absorption of calcium in the intestines. A lack of vitamin D causes calcium depletion in bones and further weakens them.
Vitamin D comes from a good diet and the exposure to sunlight. Therefore getting regular outdoor exposure to sunlight will be beneficial. Vitamin D is present in many of the same foods that contain high levels of calcium but supplements are additionally recommended to ensure adequate levels.

Hormone therapy

HRT (hormone replacement therapy) can prevent bone loss, increase bone density and prevent osteoporosis. This is due to replacing levels of oestrogen and progesterone. However caution must be taken with this treatment method as every woman will need a different balance of oestrogen and there may also be adverse side effects with some medications.

Medications that prevent bone loss and breakdown

Currently, the most effective medications for osteoporosis are anti-resorptive agents which prevent bone breakdown by preventing calcium being reabsorbed into the blood wearing away the bone. Anti-resorptive medications inhibit bone removal and help increase density. There are many different brands of this medication on the market but here are a few: alendronate, risedronate, raloxifene, ibandronate, calcitonin and the newest zoledronate.

Prevention of osteoporosis due to long term corticosteroids

Long term used of corticosteroids can lead to osteoporosis. Corticosteroids decrease calcium absorption from the intestines, increase loss of calcium from the kidneys and increase loss of calcium from the bones. To prevent these effects patients should:

Have a high calcium and vitamin D intake through their diet and supplements.
Discuss with their doctor medications which can reduce the symptoms of corticosteroid induced osteoporosis.
Have regular checkups and scans to monitor their bone density levels over time.

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Benefits of Strength Training For Women

2010-07-15T00:04:00.000-07:00

The majority of women at gyms steer clear of the weights room and don't attempt any weights machines or free weights giving endless reasons why they don't try them. There is a belief amongst women that strength training has no benefit for women and only ends up ‘bulking you up’.

Here I explain the many reasons why you may want to reconsider and start pumping that iron!

Increases strength
Doing weights regularly will increase your overall strength. This will make everyday activities seem a lot easier and can also help improve your stamina in other sports.

Helps lose fat
Each pound of muscle you gain through weight training can burn up to another 50 calories a day. By weight training just a few times a week you can build nearly 2 pounds of it over 2 months and don't worry, you'll be losing at least 3 pounds of fat at the same time so you'll be leaner and more toned.

No bulk
This is one of the major reasons women avoid weights - they fear it will turn them into the incredible hulk! However, research has shown that women generally do not gain bulk from strength training as they do not have the same bulk-building amounts of testosterone (Roughly 10 to 30 percent less). You will however become leaner and more toned.

Strengthens your bones
Research has shown that weight training improves your bone mineral density by as much as 13 percent in just 6 months. This is very important as women are more prone to osteoporosis in old age.

Can boost performance
Pumping those weights can improve your overall performance and additionally reduce the likelihood of injury. This is because it strengthens your core and the ligaments and tendons that surround joints which are zones prone to injuries.

Helps your heart
Weight training can keep your heart healthy by increasing your HDL (good) cholesterol and lowering LDL (bad) cholesterol and blood pressure

Lowers your risk of type 2 diabetes
Regular weight training has been shown to improve glucose utilisation by up to 23 percent in just 4 months, reducing your risk of type 2 diabetes.

You can do it at any age
It doesn't matter how old you are, strength training improvements can happen at any age- even 80 years old.

Boost your confidence
Weight training has been shown to improve women's self confidence and reduce the symptoms of clinical depression. You'll feel like a real pro in the gym!

Prevents boredom!
Weight training has unlimited choices and variations which can liven up an old routine. By adding different machines and floor weights to your workout every week you'll feel much more excited about your workout and motivated to train more.

Increases lean muscle mass
You won't get bulky or big by doing weights - if you do them correctly. Women have lower levels of testosterone in their body so it’s a lot harder to 'bulk up' than men.

Increased metabolic rate
One of the most important benefits of strength training is that it can increase your metabolic rate even hours after training.

Injury prevention
Strength training strengthens muscles, tendons ligaments and bones thus lowering the chance of injury. This is especially important as women grow older and the risk of osteoporosis rises.

Improved balance
Strength training helps resolve muscle imbalances and poor posture as well as improving balance as the core is strengthened. This gives you greater coordination.

Aids rehabilitation and recovery
After injury, a strength program is a vital component to speed up recovery. Such injuries as knee damage rely on strong quads, calves and strength in the tendons and ligaments supporting it.

It fights depression
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counselling did.

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Lower Back Extension Exercise

2010-07-14T23:49:00.000-07:00

Lower Back Extension

This is an exercise for the lower back that is simple to perform and can be done almost anywhere and requires no equipment. Your lower back, Erector Spinae, supports your upper body and affects almost every activity that you do. It is important that you exercise this part of the body.

The lower back extension is probably the best exercise for strengthening your lower back as well as eliminating lower back pain, loosening tight or sore back muscles that may be caused by sitting on a chair all day. This exercise is also recommended by chiropractors and doctors. If you do suffer form lower back pain it would be advisable that you check with your doctor or chiropractor before attempting this or any exercise.

I've also seen variations of this exercise done in Pilates and Yoga.

Method of Performance

Lie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but lying down.
Slowly raise yourself up from your torso (using your lower back muslces) as far as you can go but do not over-extend yourself (basically at a 45 degree angle). Just to the point where you feel comfortable and you are receiving the maximum benefit. Remember to tighten your buttocks when lifting yourself from the ground and concentrate on working the lower back. Hold this position for about 3 seconds or sow.
Now slowly lower yourself back to the floor in the same manner.
Don't forget to breathe. Inhale as you raise yourself, exhale as you lower ourself.
Do about 2 slow sets of 12-16 reps, 2 to 3 times per week.

Variations

This exercise can be done on vertical benches or holding onto extra free weights. The exercise done on a vertical bench is much more difficult. Personally, I do not feel that it is necessary to perform this exercise on a vertical bench since doing it on the floor is just as effective. Using a vertical bench may also put undue strain on your back

All-In-One Abdominal Exercise

2010-07-14T23:44:00.000-07:00

I call this the all-in-one abdominal exercise because it works the abdominal muscles from almost every possible angle. You end up working the lower, upper and middle sections of your abs as well as your oblique stomach muscles. It also strengthens the core of your body.

This exercise incorporates the bicycle movement with the ab crunch and short pauses in between. It is really an excellent stomach exercise, especially when you are pressed for time or when you don’t have time for a longer ab workout.
When you perform your repetitions for this exercise slowly and properly, you will really feel its benefits and hopefully see some great results.

Here is how you perform this exercise:

Lie flat on your back.
Bring your legs up, bent at the knees and at a 90 degree angle.
Put your hands behind your head.
From the right side, simultaneously, bring one knee to your chest along with your arm and elbow until they touch. As you are doing this, you will lift yourself using your abs, making sure your lower back is still pressed against the floor. This ab portion of the movement is similar to a side abdominal crunch with leg movement. You hold this position for 3 seconds. Don’t forget to breathe in here. Simultaneously, bring your hands back to the floor and your legs to the 90 degree position. Breathe out here.
Repeat this movement in the middle, but this time both feet and arms come in and you hold for 3 seconds. No different than an ab crunch except that both feet are brought towards your chest. Bring both your hands back to the floor and your feet to the 90 degree angle.
Now finish the exercise on the left side by performing the same movement that you did on the right side.
Don’t forget to breathe. Try to inhale when you bring your arms and legs in and exhale as you release or return to the starting position.
Repeat the movements.

In all, I recommend that you perform about 8-16 repetitions in 1 or 2 sets, depending on the length of the stomach workout that you are doing. This exercise should be done very slowly to maximize your results.

Exercise Ball Abdominal Workouts

2010-07-14T23:39:00.000-07:00

Ab exercises using gym balls are primarily used to achieve and enhance an individual's functional movement, which prepares our bodies for the physical challenges of our lives; such as lifting correctly, playing with our children, working and recreational activities. Balance is the key, since the challenge of maintaining perfect posture on the ball is fun, exhilarating and absolutely effective in building torso and trunk strength and stability.

80% of our population will experience some kind of back pain in their life. Now, using exercise balls, the bad posture, poor body mechanics and inflexibility can be replaced with proper conditioning and balancing of trunk musculature. This minimizes spinal stress by strengthening and stretching both anterior and posterior muscle groups.

Supine Trunk Curl
Primary Muscles Worked: Rectus abdominus, internal and external obliques
Primary Stabilizers: Neck, hips, legs
Joint Action(s): Lumbar spinal flexion

Starting Position: Supine incline position with arms crossed over the chest
or fists placed at your temples.
Execution of Exercise: Slowly curl your trunk, letting your shoulders and
upper back lift off the ball. Return slowly to starting position and neutral posture.
If your neck becomes fatigued, place one or both hands behind the head for support.
Technique and Cueing Tips: Curl your trunk by pulling the bottom of your ribcage
down toward your hips. Avoid pulling on the head or neck. Return to neutral posture
between each repetition.

INTENSITY VARIATIONS:
Level II: Begin in the supine incline position as above. Walk your feet backward, letting the ball roll down your back until it is centered under the lumbar spine. Your trunk is now more parallel to the floor (supine with lumbar support - base position). Either place your hands behind your head, or place your fists at your temples for more neck stabilization. Curl your trunk as described in Level I, then slowly return to starting position. This exercise requires more abdominal strength, balance and postural stabilization than the Level I variations.

Abdominal Exercises : Ab Crunches

2010-07-14T23:35:00.000-07:00

There are so many people looking for the secrets to great abs. You see all the hype on TV infomercials. Companies peddling all types of equipment that will help you build rock hard abs and a miraculous mid section. Without spending tons of money or any money at all, I'll discuss a simple and effective way of building great looking abs. It can be done at home or at your gym.

Now we all want defined, toned abdominal muscles. Mostly to look great. A lot of men strive for a 6 pack or close to it, while most women's goal is for a tight toned mid section. Let me stress that besides the cosmetic reasons for having great looking adominals, having a firm and toned mid section has many other benefits. You'll ease any extra stress a belly or extra weight puts on your back, improve your posture, increase your stamina and endurance because you are not carrying any extra weight and improve your self esteem. You'll feel even better about yourself and what you have accomplished. Anyway, this is pretty basic knowledge, but it is good to reflect on why you want to have solid great looking abs.

To develop solid abs, you need to shed some excess body fat. This is accomplished by eating properly and consuming less calories each day than your body burns.

Secondly, your abdominals must be trained in accordance with proper resistance training. I'll discuss Ab Crunches as an effective exercise to build your abs.

Ab crunches can be performed anywhere:

Starting Position:
Place your hands crossed on your chest and lie flat on the floor with your knees bent. By bending your knees you're providing your lower back with support. You can also place your hands behind your head if you prefer, but this position often leads to poor posture and unnecessary strain on your neck. In other words, you also end up cheating by lifting yourself using your arms and neck rather than your abs.

Performing the Exercise:
Slowly raise yourself using your abs, with your lower back always pressed against the floor. Raising your lower back will put unnecessary stress on your back. There are many exercises specifically for your lower back and remember, the abdominals create the exercise. Hold for a second at the top of the crunch (movement). Following the same method, slowly lower yourself. Remember to also breathe. Exhale as you crunch your abs and inhale as your lower yourself back the ground.

Number of Sets:
Try 3 or 4 sets of 15 to 24 repetitions done 3 times per week. If you are new to this exercise, you may want to try doing 3 sets of 12 to 15. Remember, the slower you perform the exercise, the more you will get out of it! It's not necessarily the number of reps you perform, it's the technique you use to perform each and every ab crunch repetition! The great thing about abs is that they can be exercised every second day, depending on your time and workout schedule.

What happens inside your body if high blood pressure is not controlled?

2010-07-14T13:05:00.000-07:00

You've probably heard that high blood pressure can contribute to heart disease, stroke and kidney failure. You may understand the risk better if you can visualize what's going on inside your body.
Simply put, when your blood pressure is high, your heart has to work harder than normal, which puts both the heart and the arteries under a greater strain.

Your heart

If you work hard lifting weights, your arm muscles will enlarge. In the same way, when the heart has to work harder for an extended time, it tends to enlarge. When your blood pressure is too high, your heart has to work progressively harder to pump enough blood and oxygen to your body's organs and tissues to meet their needs. The heart muscle stretches and thickens, and the heart stops functioning properly. A significantly enlarged heart has a hard time meeting the demands put on it and can fail.

Your arteries

Arteries are the vessels which carry blood throughout your body. When your blood pressure is too high, the arteries become scarred, hardened and less elastic. This occurs to some degree in all of us as we age, but elevated blood pressure speeds this process, which is called 'hardening of the arteries' or atherosclerosis.

Hardened or narrowed arteries may be unable to supply the amount of blood the body's organs need. If the organs don't get enough oxygen and nutrients, they can't function properly. There is also a risk that a blood clot may lodge in an artery narrowed by atherosclerosis, depriving part of the body of its normal blood supply.

If the arteries that supply blood to the heart become clogged, blood flow to parts of the heart is slowed. When one vessel is completely closed off, blood ceases to flow to part of the heart, and portions of the heart muscle are damaged. This is a heart attack.
Narrowing of the arteries may also cause chest pain, called angina pectoris. Narrowing of the arteries in the legs causes cramping and pain because the tissues are not getting enough oxygen.

Your brain

Stroke may be caused by the progressive narrowing of the blood vessels in the brain. When blood flow becomes inadequate, brain cells are robbed of oxygen, and they die. Narrowing of the vessels also leads to a situation where a blood clot cannot move through the arteries; it blocks the flow of blood and deprives the tissue beyond of oxygen. About 80% of strokes are caused by the blockage of an artery in the neck or brain.

People who suffer a stroke often are left with paralysis on one side of the body and loss of speech.
A stroke is an emergency just as is a heart attack. Its symptoms are:

Weakness, numbness or paralysis of the face, arm or leg – particularly on one side of the body

Difficulty speaking or understanding simple statements

Blurred or decreased vision in one or both eyes

Sudden, unexplainable and intense headache

Dizziness, loss of balance or loss of coordination, especially when combined with another symptom

Sudden nausea, fever and vomiting – distinguished from a viral illness by the speed of onset (minutes or hours vs. several days)

Brief loss of consciousness or period of decreased consciousness (fainting, confusion, convulsions or coma).

Your kidneys

High blood pressure can cause narrowing of the arteries in the kidneys – just as in other parts of your body – which can lead to kidney failure.
The primary function of the kidneys is to filter toxic chemicals from your blood. This process is accomplished in specialized structures inside the kidneys. The blood pressure of the vessels inside these filtering structures is critical for their proper functioning.

When the arteries are narrowed and thickened by high blood pressure, blood flow to the filtering structures is reduced, and they cease to function properly. The amount of fluid that the kidneys can filter is reduced, leading to kidney failure. Toxic materials build up in the body. People with kidney failure need to undergo dialysis – use of a machine as an artificial kidney – and may ultimately need a kidney transplant.

The kidney has its own feedback mechanism to maintain optimum blood pressure to assure its proper functioning. When this internal mechanism senses that blood pressure is too low, it tries to compensate by raising blood pressure, which begins a deadly spiral of higher and higher pressure.

Your eyes

As in other parts of your body, the blood vessels inside your eyes may also narrow and harden due to uncontrolled high blood pressure. This can cause clot formation and bleeding inside the eye, which leads to vision impairment and even blindness.

Panic attacks are more common in people with high blood pressure

2010-07-14T12:59:00.000-07:00

Panic attacks have only been recognized as a discrete entity since 1980, and it has been suggested that they may be related to hypertension. Now a study has come up with an answer. The definition of a panic attack is “ a discrete period of intense fear or discomfort involving at least four of the following symptoms:

Shortness of breath or smothering symptoms

Dizziness, unsteadiness or faintness

Palpitations or rapid heart beats

Trembling or shaking

Sweating

Choking

Nausea or stomach upset

Depersonalization or feeling of unreality

Numbness or tingling

Hot flushes or chills

Chest pin or discomfort

Fear of dying

Fear of going crazy or losing control

The study looked at two samples of patients with high blood pressure (all were taking blood pressure lowering medications or had a blood pressure of at least 160/90mmHg), one of which was selected from a primary care practice, and the other from a hospital clinic, and compared them with the same number (about 350 people) of patients with normal pressure from the same family practice. All were sent questionnaires asking them if they had the symptoms described above.

The main finding was that panic attacks were significantly commoner in people with hypertension as opposed to those with a normal blood pressure: the percentages of people with panic attacks were 35% in the primary care practice, 39% in the hospital practice, and 22% in the normotensives. Both groups of hypertensives were more likely to have spontaneous panic attacks (ones that started for no obvious reason), and the attacks were more likely to be severe. The hypertensives were also more likely to report that they were generally anxious than the normotensives. The use of different types of antihypertensive drugs did not appear to influence whether or not the hypertensives had panic attacks. In most patients the panic attacks started after the hypertension. Whether hypertensive or not, women were more likely to report panic attacks than men.

Doctor’s comments

This study shows clearly that there is a connection between panic attacks and hypertension, but it does not tell us which is the chicken and which is the egg. The fact that the hypertension started before the attacks in most patients makes it unlikely that the attacks were the direct cause of the hypertension, however. Other studies have shown that blood pressure goes up during an attack, but it comes down again when the attack is over. What causes these attacks remains a mystery; although they have some relation with a generally anxious personality, this relationship is not very strong.

Is Headache Related to Increases of Blood Pressure?

2010-07-14T12:55:00.000-07:00

Headache is generally regarded as being a symptom of high blood pressure, although it is also stated that hypertension is the “silent killer”. Many people who have high blood pressure think that when they get a headache it means that their pressure has gone up. The problem here is that both headache and high blood pressure are very common, which means that it is certainly true that the two occur together, but what exactly is the connection?

A study conducted in Poland has provided some interesting answers. One hundred and fifty patients, most of who were taking blood pressure-lowering medications, and who were referred to a hypertension clinic for evaluation, wore a 24-hour ambulatory blood pressure monitor. These monitors take a blood pressure reading every 20 minutes during the day, and 30 minutes during the night. The patients were asked to record in a diary whenever they had a headache, and in fact during the 24-hour monitoring period 43 of the patients (about one third) reported a headache, which lasted an average duration of 3 hours. In general, there was no connection between the occurrence of headaches and what was happening to the blood pressure, and in most cases the highest readings of blood pressure were not associated with headaches. In addition, there was no particular tendency for the blood pressure to go up or down just before the headache started. Whether or not the patients were taking blood pressure lowering medications also had no effect on the association between headache and blood pressure.

Doctor’s comments

Most of us, whatever our blood pressure levels, get headaches from time to time, and the relationships between blood pressure and headache have always been a bit uncertain. It is true that in a small number of patients with very high blood pressure, headache can occur as a consequence, but this is probably rare. One study actually found that headaches were more likely to occur after people had been diagnosed with high blood pressure, which may have been because of the anxiety associated with the awareness of high blood pressure, rather than because of the blood pressure itself. The clear finding of this study is that most of the headaches in people with high blood pressure, whether treated or not, do not occur because the blood pressure has gone up

There is some evidence from other studies that people with hypertension are more likely to have migraine headaches, and also some reports that some of the blood pressure lowering drugs such as calcium channel blockers and beta-blockers are effective for treating these. Again, this may not necessarily a result of a lower blood pressure. The message here is that if you have hypertension and are getting headaches, it does not mean that your blood pressure out of control, and that the best treatment for the headache may be the traditional pain killers such as aspirin.

High blood pressure and bone weakening

2010-07-14T12:52:00.000-07:00

There is a lot of evidence from both human and animal studies to show that high blood pressure leads to loss of calcium from the body, mainly as a result of increased amounts of calcium in the urine. Most of our calcium stores are in our bones, which leads to the question whether high blood pressure might contribute to the development of osteoporosis, a common cause of weak bones and fractures in older people, particularly women.

A survey of 3,676 elderly white women living in four parts of the USA, whose average age was 73, had their blood pressures measured and also a bone density test, which was measured a second time after another three and a half years. Comparison of the bone densities over this period enabled the estimation of the rate of bone loss. The results showed that women with the highest blood pressures had nearly double the rate of bone loss in comparison with women with low blood pressure.

Doctor’s comments

Osteoporosis is a major health problem for older people and accounts for more than a million bone fractures a year in the US. It affects women more than men, and whites more than blacks (which is why this study did not include black women). The reason for the link with high blood pressure which this study shows is presumed to be the increased loss of calcium in the urine, which is a direct consequence of high blood pressure. A high salt diet also leads to more calcium loss. For people who have high blood pressure the good news is that thiazide diuretics (the sort normally used to treat high blood pressure in older people) actually reduce the calcium loss, and there is some evidence that they may help to prevent osteoporosis.

Do oral contraceptives raise blood pressure?

2010-07-14T12:49:00.000-07:00

Soon after oral contraceptives were first introduced, more than 30 years ago, there were a number of reports of high blood pressure associated with their use. The pills contain a mixture of estrogens and progestins, but the amount of each ingredient in the preparations used today is only about one fifth of the original dose, although there is considerable variation between different brands. The Nurses’ Health Study has investigated the risk of developing high blood pressure from taking the oral contraceptives now in use. The study followed the health of more than 100,000 American nurses, who were first contacted in 1989. Among other questions, they were asked about their use of oral contraceptives and their blood pressure on three occasions over a four year period. Those who reported having hypertension at the beginning of the study were excluded from this analysis. The principal findings were:

The chances of developing hypertension were about 80% higher in the women who had used oral contraceptives in comparison with those who had not.

The risk was slightly higher in women who had used them for more than six years. The risk did not vary significantly according to the amount of estrogens and progestins in the pills.

Women with a family history of high blood pressure were at increased risk of developing it themselves, but they did not appear to be any more susceptible to the effects of oral contraceptives than those with no family history.

There was no evidence of any racial difference in susceptibility to the effects of oral contraceptives on blood pressure; if anything, black women were at lower risk than white women.

The number of women who were estimated to have developed hypertension as a result of taking the pills was small- the equivalent of 41 cases in 10,000 women over a period of one year, or 0.4%.

Doctor’s comments

This study is reassuring for women taking oral contraceptives, because although there is a definite risk of developing high blood pressure, it is quite small. Furthermore, other studies have shown that if the pressure does go up, it will usually go back to its previous level within three months of stopping the pills. One implication is that if you are taking oral contraceptives, it is important to get your blood pressure checked at regular intervals. Women who already have hypertension are generally advised not to take oral contraceptives.

High Blood Pressure Isn't Well Controlled in Older Women

2010-07-14T12:40:00.000-07:00

Data from the Women's Health Initiative offers a glimpse of hypertension treatment in older women. Based on information from nearly 99,000 women aged 50 to 79, researchers found:

37.8% had high blood pressure (defined as 140/90 mmHg or being on medication for high blood pressure).

While 64.3% of those were receiving medication, blood pressure was controlled in only 36.1%.

More women on hormone replacement therapy were hypertensive than those not taking hormones.

44.3% of the hypertensive women used diuretics either alone or in combination with other classes of drugs.

Women taking diuretics alone had better blood pressure control than those taking any of the other drugs by themselves.

The researchers, writing in the journal Hypertension, concluded that hypertension in older women is not being treated aggressively enough, especially not in those most at risk for stroke and heart disease because of their age.

What are the symptoms of high blood pressure?

2010-07-14T12:37:00.000-07:00

Usually, there are no specific symptoms which indicate that someone has high blood pressure. But some population surveys have shown that a wide variety of common symptoms, such as sleep disturbance, emotional upsets, and dry mouth, are slightly commoner in people with higher pressures. The differences are small, however. Going red in the face, or feeling flushed, is not indicative of high blood pressure.

Headache and high blood pressure

If you asked a hundred people what is the commonest symptom of high blood pressure, the chances are that the majority would say headache. In fact, not only do most people with high blood pressure not have headaches any more than the rest of us, but when they do, it's usually not from the blood pressure. Merely having a high level of blood pressure inside your head does not normally produce any symptoms; if you lift a heavy weight, your pressure may go up by 30 or 40 mm Hg, but you don't get a headache.

What can cause headache is muscle tension. Any muscle that is tensed for long enough starts to hurt, and chronic tension in the scalp or neck muscles is a very common cause of headache. A study conducted many years ago shed some very interesting light on the relationship between headache and high blood pressure. Out of 104 people who had high blood pressure but were unaware of it, only three volunteered that they had headaches, although another 14 admitted it when asked. But of 96 people who had been told that they had high blood pressure, 71 said they had headaches. The simplest explanation for this finding is that being told that you have high blood pressure makes you start to worry, and that this in turn causes the headaches.

There is a much smaller number of patients, mostly with very high pressures, in whom headaches are directly related to the height of the blood pressure. In such individuals treating the blood pressure will relieve the symptoms.

What is Blood Pressure?

2010-07-14T12:21:00.000-07:00

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic pressure. When the heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure.

Blood pressure is always given as these two numbers, the systolic and diastolic pressures. Both are important. Usually they are written one above or before the other, such as 120/80 mmHg. The top number is the systolic and the bottom the diastolic. When the two measurements are written down, the systolic pressure is the first or top number, and the diastolic pressure is the second or bottom number (for example, 120/80). If your blood pressure is 120/80, you say that it is "120 over 80."

Blood pressure changes during the day. It is lowest as you sleep and rises when you get up. It also can rise when you are excited, nervous, or active.
Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still. That level should be lower than 120/80. When the level stays high, 140/90 or higher, you have high blood pressure. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater.

What causes it?
In many people with high blood pressure, a single specific cause is not known. This is called essential or primary high blood pressure. Research is continuing to find causes.
In some people, high blood pressure is the result of another medical problem or medication. When the cause is known, this is called secondary high blood pressure.

What is high blood pressure?
A blood pressure of 140/90 or higher is considered high blood pressure. Both numbers are important. If one or both numbers are usually high, you have high blood pressure. If you are being treated for high blood pressure, you still have high blood pressure even if you have repeated readings in the normal range.

There are two levels of high blood pressure: Stage 1 and Stage 2 (see the chart below).

Categories for Blood Pressure Levels in Adults*
(In mmHg, millimeters of mercury)

Category	Systolic (Top number)	Diastolic (Bottom number)
Normal	Less than 120	Less than 80
Prehypertension	120-139	80-89

High Blood Pressure	Systolic	Diastolic
Stage 1	140-159	90-99
Stage 2	160 or higher	100 or higher

* For adults 18 and older who:

Are not on medicine for high blood pressure

Are not having a short-term serious illness

Do not have other conditions such as diabetes and kidney disease

Note: When systolic and diastolic blood pressures fall into different categories, the higher category should be used to classify blood pressure level. For example, 160/80 would be stage 2 high blood pressure.
There is an exception to the above definition of high blood pressure. A blood pressure of 130/80 or higher is considered high blood pressure in persons with diabetes and chronic kidney disease.

Disability Has Far-reaching Consequences

2010-07-14T12:03:00.000-07:00

Almost 75 percent of the elderly (age 65 and over) have at least one chronic illness. About 50 percent have at least two chronic illnesses. Chronic conditions can lead to severe and immediate disabilities, such as hip fractures and stroke, as well as progressive disability that slowly erodes the ability of elderly people to care for themselves.According to AHRQ's 1996 Medical Expenditure Panel Survey (MEPS),about 14.3 percent of people age 65 and over—4.5 million elderly Americans—require assistance with bathing, dressing, preparing meals, or shopping.

The costs associated with treating the elderly with chronic conditions are high and continuing to grow. These costs are borne by everyone—Federal and State governments, families, and the elderly themselves. AHRQ research shows that out-of-pocket health costs are highest for people with chronic health conditions or functional impairment.

Home care expenses contribute to these high costs. For example, home health care expenses for the elderly totaled $27.2 billion in 1996, and Medicare paid for nearly 60 percent of these expenses. The elderly also paid more of these expenses themselves than did younger people. MEPS data from 1996 show that the elderly were more likely than younger people to incur expenses for home health care and their costs per person were higher (Table 1). AHRQ research indicates that the primary risk factor for requiring formal home health care is difficulty in bathing, dressing, eating, or using the toilet.Many elderly people can maintain or improve their functional ability by attending the CDSMP and practicing its principles.

^a The Medical Expenditure Panel Survey is conducted to provide nationally representative estimates of health care use, expenditures, sources of payment, and insurance coverage for the U.S. civilian noninstitutionalized population. MEPS is cosponsored by the Agency for Healthcare Research and Quality and the National Center for Health Statistics (NCHS).

Table 1. Home health services use and expenses, 1996

Statistic: Percent with expense
Under age 65: 1%
Age 65 and over: 13%

Statistic: Average annual expense per person
Under age 65: $3,342
Age 65 and over: $6,041

Statistic: Percent paid out of pocket
Under age 65: 2.7%
Age 65 and over: 14.5%

Statistic: Amount paid out of pocket
Under age 65: $186 million
Age 65 and over: $3.9 billion

Statistic: Percent paid by Medicare
Under age 65: 27.6%
Age 65 and over: 58.9%

Statistic: Amount paid by Medicare
Under age 65: $1.9 billion
Age 65 and over: $16 billion

Elderly Report Rising Rates of Disability After 20-Year Decline

2010-07-14T11:55:00.000-07:00

The disability rate among U.S. senior citizens is on the rise, a surprise considering the rate had been falling since the 1980s, new research has found.

"People are living longer, but many are also living sicker," study co-author Amani Nuru-Jeter, an assistant professor of community health and human development at the University of California Berkeley School of Public Health, said in a university news release. "This study is providing an early warning sign that the decline in disability rates we've been hearing about might be ending."

After analyzing the period from 2000-2005, the researchers found a 9 percent increase in the number of non-institutionalized people aged 65 and older who said they have difficulty handling day-to-day activities, including dressing and bathing, because of a problem lasting six months or more.

"The combination of increasing disability rates, plus a growing population of older adults emphasizes the importance of prevention of the many chronic conditions giving rise to disability in the first place," the study's lead author, Esme Fuller-Thomson, a professor of social work at the University of Toronto, explained in the release. "There is evidence, for example, that the doubling of obesity rates over the last three decades may be linked to rising disability in older people, yet the obesity problem is largely preventable."

Caution Can Help Keep Elderly Safe During Winter

2010-07-14T11:35:00.000-07:00

Winter's icy sidewalks and frigid temperatures can be challenging for anyone, but they pose extra hazards for elderly people, experts sayFalls are the leading cause of injury-related deaths for adults over age 65 in the United States. Some 1.8 million people aged 65 and older were treated in emergency departments for falls in 2005, and 15,800 died from their injuries, according to the U.S. Centers for Disease Control and Prevention.

"Something as simple as a fall can be devastating for older men and women," said Dr. Evelyn Granieri, director of the division of geriatrics at New York-Presbyterian Hospital/The Allen Hospital. She pointed out that it is important to prepare for the season and take steps to reduce the risks of falling.

Age-related changes in vision, reflexes and response times make toppling over more likely. Medications -- including cough and cold remedies, sleep aids and anti-anxiety drugs -- can also impact equilibrium. Seniors are both more likely to be taking multiple drugs and to be affected by side effects, experts say.

To prevent falls, it's best to avoid icy, slippery walkways. If it is necessary to go out, wear comfortable shoes with anti-slip soles. Those who use a cane should make sure the rubber tip is in good condition. If it's worn smooth, it can be slippery on wet surfaces, Granieri said.

Many falls, however, occur inside the home. To protect against tripping hazards, remove clutter, low coffee tables, electrical cords and throw rugs. Older people often have difficulty adjusting to changes in light, so make sure all rooms are well lit. At night, use night lights in the hallway and bathroom.

Seniors are also less able to a regulate their body temperature, putting them at increased risk of hypothermia. Each year, about 600 Americans die from hypothermia, according to the CDC. About half are 65 or older. Keeping the thermostat set to 65 degrees Fahrenheit, even when no one is at home, can prevent this.

Never use a gas stove or oven to heat the home. Make sure there are working smoke alarms in each area of the home. And for those who live in a house rather than an apartment, carbon monoxide alarms should also be installed.

Winter is also the peak of flu season, a serious illness that kills some 36,000 people in the United States each year. Though this year's H1N1 flu strain is hitting younger people unusually hard, typically, the flu is most dangerous to older adults who may have other chronic medical conditions.

It's still not too late to get vaccinated. The flu season begins in mid-October and runs through March.

Avoid strenuous activities, if possible. But if it is necessary to shovel snow, limber up by stretching and take frequent breaks. Also be sure to drink plenty of water to avoid dehydration. Though people may feel less thirsty in winter than in summer, those over 60 can get dehydrated more quickly than younger adults.

People who live alone may want to have a personal emergency response system, a device worn around the neck or on a bracelet, that can summon help with the push of a button.

Food Guide Pyramid

2010-07-14T10:53:00.000-07:00

The Food Pyramid, developed by the US Department of Agriculture (USDA), is an excellent tool to help you make healthy food choices. The food pyramid can help you choose from a variety of foods so you get the nutrients you need, and the suggested serving sizes can help you control the amount of calories, fat, saturated fat, cholesterol, sugar or sodium in your diet.

Use the Food Pyramid to guide your choices

Choose lowfat dairy and lean meat

Limit saturated fat to 10% of your calories

Base fat intake on calorie needs

Fats and sweets:
Eat Sparingly

Dairy: Get your
calcium

Veggie & fruits:
Good source of
vitamins

What is serving
and portion?

Protein: Meat
with less fat

Grains, pasta, &
cereals: Good
source of energy

Bread, Grain, Cereal and Pasta Form the Base
At the base of the food pyramid, youâ€™ll see the group that contains breads, grains, cereals and pastas. These foods provide complex carbohydrates, which are an important source of energy, especially for a low-fat meal plan. You can make many low-fat choices from foods in this group. Youâ€™ll need 6 to 11 servings of these foods in a day. One serving of this group can be:

1 slice of bread

1/2 cup of rice, cooked cereal or pasta

1 cup of ready-to-eat cereal

1 flat tortilla

Try to eat whole-grain breads, cereal and pasta for most of your servings from this group. Whole-grain foods (which are made with whole wheat flour) are less processed and retain more valuable vitamins, minerals and fiber than foods made with white flour. When you purchase whole-grain foods, look for breads and pastas with "stoneground whole wheat flour" as the first ingredient, because some "wheat" breads may be white breads with only caramel coloring added.

Fruits and Vegetables
Fruits and vegetables are rich in nutrients. Many are excellent sources of vitamin A, vitamin C, folate or potassium. They are low in fat and sodium and high in fiber. The Food Pyramid suggests 3 to 5 servings of vegetables each day. One serving of vegetables can be:

1 cup of raw leafy vegetables

1/2 cup of other vegetables, cooked or raw

3/4 cup of vegetable juice

The Food Pyramid suggests 2 to 4 servings of fruit each day. One serving of fruit can be:

One medium apple, orange or banana

1/2 cup of chopped, cooked or canned fruit

3/4 cup of fruit juice

Count only 100% fruit juice as a fruit, and limit juice consumption. Many commercial bottled juices come in containers that hold more than 2 servings â€“ which can add lots of sugar and calories to your daily diet. Punches, ades and most fruit "drinks" have only a bit of juice and lots of sugarcare.

Beans, Eggs, Lean Meat and Fish
Meat, poultry and fish supply protein, iron and zinc. Non-meat foods such as dried peas and beans also provide many of these nutrients. The Food Pyramid suggests 2 to 3 servings of cooked meat, fish or poultry. Each serving should be between 2 and 3 ounces. The following foods count as one ounce of meat:

One egg

2 tablespoons of peanut butter

1/2 cup cooked dry beans

1/3 cup of nuts

Choose lean meat, fish and dry beans and peas often because these are the lowest in fat. Removeskin from poultry and trim away visible fat on meat. Avoid frying these foods. Moderation is the watchword when it comes to nuts because they are high in fat.

Dairy Products
Products made with milk provide protein and vitamins and minerals, especially calcium. The Food Pyramid suggests 2 to 3 servings each day. If you are breastfeeding, pregnant, a teenager or a young adult age 24 or under, try to have 3 servings. Most other people should have 2 servings daily. Interestingly, cottage cheese is lower in calcium that most other cheeses - one cup counts as only 1/2 serving of milk. Go easy on high-fat cheese and ice cream. Choose non-fat milk and yogurt and cheeses made from skim milk because they are lowest in fat.

Fats and Sweets
A food pyramid's tip is the smallest part, so the fats and sweets in the top of the Food Pyramid should comprise the smallest percentage of your daily diet. The foods at the top of the food pyramid should be eaten sparingly because they provide calories but not much in the way of nutrition. These foods include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies and sweet desserts.

How Much Can You Feed Your Sweet Tooth?
Sugars found naturally in fruits and milk are not a problem. It is the added sugars that need to be limited because they provide calories but few vitamins and minerals. Youâ€™ll find sugar-laden food at the top of the Food Pyramid. Added sugars can be found in soft drinks, candy, jams, jellies, syrups and table sugar we add to coffee and cereal. Added sugar can also appear in sweetened yogurt, soups, spaghetti sauces, applesauce and other items where you would not suspect it unless you check the list of ingredients.

Here are some guidelines for added sugar based on calories in the daily food choices:

1,600 calories - Limit sugar to 6 teaspoons per day or 22 grams per day
2,200 calories - Limit sugar to 12 teaspoons per day or 44 grams per day
2,800 calories - Limit sugar to 18 teaspoons per day or 66 grams per day

So if the food label on your sweetened yogurt says a one-cup serving contains 22 grams of sugar, and your meal plan has 1,600 calories a day, you have eaten your day a allotment of sugar.

What the Skinny on Fat? Base It On Your Caloric Needs
How much fat you can eat is based on your caloric needs. Medical experts from the American Heart Association recommend that Americans limit dietary fat to 30 percent of daily calories. Here are the fat grams allowed based on daily calories:

1,600 calories - Limit fat to 53 grams
2,200 calories - Limit fat to 73 grams
2,800 calories - Limit fat to 93 grams

You do need to count fat grams every day, but it is a good idea to do a "fat checkup" occasionally to be sure youâ€™re on the right track. Hereâ€™s how to figure the number of grams of fat that provide 30% of calories in your diet:

Multiply your total dayâ€™s calories by 0.30 to get your calories from fat per day. If you eat 2,200 calories, multiply 2,200 by 0.30. The result is 660 calories from fat.

Divide calories from fat per day by 9 (each fat gram has 9 calories) to get your grams of fat per day. So in our example, divide 660 calories by 9 and get 73 fat grams.

How the Food Pyramid Can Guide You:

So What Your Caloric Limit?
You need to have enough calories every day in order for your body to have the nutrients it needs. How many calories that actually amounts to depends on a variety of factors including your:

Age

Sex

Size

Activity level

Whether or not you are a pregnant or breastfeeding woman

Whether you have a chronic illness

The National Academy of Sciences recommends the following calorie categories:

1,600 calories - Many sedentary women and some older adults

2,200 calories - Children, teenage girls, active women and many sedentary men.

Women who are pregnant may need around 500 calories more per day and an additional 300 calories for breast-feeding.

2,800 calories - Teenage boys, active men and very active women

It possible that you may be between calorie categories on the chart. If you are then you will need to estimate servings. For example, some less active women may need only 2,000 calories to maintain a healthy weight. If you are at this calorie level, 8 servings from the grain group would be about right.

Avoid Fad Diets

2010-07-14T10:40:00.000-07:00

Some people trying to lose weight turn to popular fad diets for "quick fixes." Fad diets often sacrifice the balance of essential nutrients you get from all the types of food in the Food Guide Pyramid for weight loss.

"Because [fad diets] are not nutritionally balanced, it's like becoming unhealthy in order to lose weight," explains Anne Linge, registered dietitian at the University of Washington Medical Center-Roosevelt. The long-term consequences of fad diets can include heart disease, kidney and gallbladder problems, and other health problems associated with nutrient deficiencies. After a short time on a fad diet, most people go back to their old eating habits and their old weight. For weight loss to be effective, Linge says, you need to take a look at the food habits that are maintaining any excess weight and work to make lifelong changes.

Using the Food Guide Pyramid to guide your choices is a good place to start. The Food Guide Pyramid is a research-based, food guidance system developed by the United States Department of Agriculture (USDA).(see next Article FOOD GUIDE PYRAMID)

Healthy weight loss can be achieved with a balanced diet and exercise. Moderate weight loss achieved through dietary changes and a modest exercise regimen help improve survival and quality of life. If you think you need to run a marathon or climb 14 flights of stairs every day to get active, don't despair! Walking the dog, gardening and carrying groceries count as exercise. Some studies have found health improvements with only a 5 to 10% reduction in weight.

Recommended Weight Loss Methods

2010-07-14T10:30:00.000-07:00

The National Heart, Lung and Blood Institute (NHLBI) recently issued guidelines to help doctors identify, evaluate, and treat their patients who are overweight or obese. In formulating their recommendations, the NIH panel reviewed hundreds of articles that have been published in the medical literature to evaluate what methods of weight control work the best. They concluded that a combination of methods, including dietary therapy, physical activity, and behavior therapy are the most effective.

Reviewing the research on diets, the panel found:

Eating a low calorie diet leads to an average weight loss of 8% over 3 to 12 months.

Reducing fat in the diet without reducing calories is not sufficient for weight loss.

Very low calorie diets create greater initial weight loss, but over the longer term of more than a year, weight loss is not different from that obtained with a low calorie diet.

A diet that creates a deficit of 500 - 1000 calories/day is ideal for achieving a weight loss of 1 - 2 pounds/week.

Research studies on the effect of physical activity on weight loss showed:

Physical activity alone, such as aerobic exercise, results in modest weight loss in overweight and obese individuals.

A combination of physical activity and a reduced calorie diet produces greater weight loss than either one alone.

A combination of a reduced calorie diet and increased physical activity also leads to decreases in abdominal fat and increased cardiorespiratory fitness.

The panel also recommended behavior therapy as a useful adjunct to a program for weight loss and weight maintenance. Research studies showed that behavioral strategies reinforce changes in diet and physical activity and help in weight loss over a period of a year. Long-term follow-up found that patients who did not have continued behavioral intervention regained the lost weight. Click here for more information on recommended weight loss strategies.

Food Myths Myth: Nuts are fattening and you should not eat them if you want to lose weight.

2010-07-14T06:55:00.000-07:00

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.

Myth: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.

Myth: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products.

If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).

Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale

Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)

Myth: “Going vegetarian” means you are sure to lose weight and be healthier.

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal

Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli

Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal

Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)

Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)

Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

Physical Activity Myth Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”

2010-07-14T06:36:00.000-07:00

Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Tip: In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.

Meal Myths Myth: “I can lose weight while eating whatever I want.”

2010-07-14T06:21:00.000-07:00

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.

Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Myth: Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.

Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods. For more information about healthy eating, read the Weight-control Information Network brochure.

Myth: Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Diet Myths Myth: Fad diets work for permanent weight loss.

2010-07-14T05:51:00.000-07:00

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

“Lose 30 pounds in 30 days!”

“Eat as much as you want and still lose weight!”

“Try the thigh buster and lose inches fast!”

And so on, and so on. With so many products and weight-loss theories out there, it is easy to get confused.

The information in this fact sheet may help clear up confusion about weight loss, nutrition, and physical activity. It may also help you make healthy changes in your eating and physical activity habits. If you have questions not answered here, or if you want to lose weight, talk to your health care provider. A registered dietitian or other qualified health professional can give you advice on how to follow a healthy eating plan, lose weight safely, and keep the weight off.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Myth: Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: A healthy eating plan is one that:

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.

Includes lean meats, poultry, fish, beans, eggs, and nuts.

Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Myth: Natural or herbal weight-loss products are safe and effective.

Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.

Physician's Failure To Recommend Colon Cancer Screening Could Result In Advanced Cancer

2010-06-30T00:24:00.000-07:00

The second greatest number of cancer deaths is from colon cancer.. Every year, around forty eight thousand individuals will pass away because of colon cancer. A large number of these deaths could be prevented with early diagnosis and treatment by standard colon cancer screening of asymptomatic men and women.

When the cancer is located as a small polyp in the course of a regularly scheduled screening procedure, for example, a colonoscopy, the polyp can frequently be removed in the course of the colonoscopy. At this point, there is no need for the surgical removal of any portion of the colon. If the polyp grows into a tumor and reaches Stage 1 or Stage 2, the tumor and a part of the colon on both sides is surgical taken out. The relative 5-year survival rate is over 90% for Stage I and seventy three percent for Stage 2.
If the disease advances to Stage III, surgery is no longer sufficient and the person also needs to undergo chemotherapy. At this stage the likelihood that the individual will still be alive more than 5 years subsequent to the diagnosis falls to 53%, depending on such variables as how many lymph nodes that have cancer.

As soon as the colon cancer reaches Stage 4, treatment might necessitate the use of chemotherapy and possibly different drugs along with surgery on various organs. Should the measurement and quantity of tumors in other organs (such as the liver and lungs) are sufficiently few, surgery to take out the cancer from those other organs may be the primary treatment, then chemotherapy. In some cases the dimensions or number of tumors in the other organs removes the choice of surgery as a treatment.
If chemotherapy and additional drugs can reduce the quantity and dimensions of these tumors, surgery may at that point become an option as the second form of treatment. If not, chemotherapy and other drugs (perhaps through clinical trials) might temporarily halt or reduce the further progression of the cancer. With metastasis the person's chance of surviving the cancer for greater than five years following diagnosis is reduced to approximately eight percent.

The statistics are clear. The time frame in which the cancer is found and treated results in a dramatic difference. If found and treated early, the patient has an excellent chance of surviving the cancer. As detection and treatment is delayed, the odds begin turning against the individual so that once the colon cancer gets to Stage III, the percentage is nearly even. Plus the odds fall precipitously once the colon cancer reaches Stage 4.

However, too frequently physicians do not recommend routine cancer testing to men and women who are asymptomatic. When the cancer is eventually found - many times due to the fact that the tumor has become so large that it is leading to blockage, because the person is losing blood internally and that condition is getting progressively worse, or because the individual starts to detect other indications - the colon cancer is a Stage 3 or even a Stage 4. The patient now confronts a much different outlook than if the cancer had been found early by routine screening.
In medical malpractice terms, the person has suffered a "loss of chance" of a better recovery. In other words, since the doctor failed to advisev that the patient have a routine screening test, the cancer is now much more advanced and the individual faces a much reduced likelihood of surviving the cancer. The failure of a physician to advise the person have screening options for colon cancer may amount to medical malpractice.

Contact a lawyer immediately if you feel there was a delayed diagnosis of colon cancer owing to a physician's failure to recommend routine colon cancer screening. This article is for general educational uses only and should not be considered legal (or medical) advice. For any health issues your should consult with a physician. If you think you may have a medical malpractice claim consult with a lawyer right away. A competent lawyer experienced in medical malpractice can help you determine if you have a claim for a delay in the diagnosis of colon cancer due to a failure on the part of a physician to recommend colon cancer screening. There is a time limit in cases like these so do not wait to call an attorney.

Diagnosed With Metastatic Colon Cancer? Did A Physician Assure You That You Did Not Have Cancer?

2010-06-30T00:20:00.000-07:00

The very use of the term "colon cancer" tends to bring up fear in most of people. It can therefore feel very reassuring for your doctor say that you only have hemorrhoids. That there is no need to be concerned about the blood in your stool. However this reassurance ought to only come after the doctor has ruled out the likelihood of colon cancer (and other possibly dangerous gastrointestinal problems). Otherwise, you may not learn that you have colon cancer before it is too late. If a physician automatically considers that complaints of blood in the stool or rectal bleeding by a patient are due to hemorrhoids and it subsequently is discovered that the patient had colon cancer all along, that doctor might have committed medical malpractice. Under those circumstances, the patient may have a legal claim against that doctor.

Over 10 million men and women have hemorrhoids and another million new cases of hemorrhoids will likely arise this year. In contrast, a little over the 100 thousand new incidents of colon cancer that will be diagnosed . In addition, not all colon cancers bleed. In the event that they do, the bleeding could be non-consistent. Also based on the location of the cancer in the colon, the blood might not actually be apparent in the stool. Maybe it is in part due to the difference in the volume of cases being diagnosed that some physicians basically think that blood in the stool or rectal bleeding is from hemorrhoids. This is gambling, pure and simple. A physician making this diagnosis will be correct over 90% of the time. It appears sensible, right? The concern, though, is that if the doctor is inaccurate in this diagnosis, the patient may not learn he or she has colon cancer until it has progressed to a late stage, perhaps to the point where it is no longer treatable.

When colon cancer is found while still contained within the colon, the individual's five year survival rate will normally be over eighty percent. The 5 year survival rate is a statistical measure of the percentage of people who survive the disease for a minimum of five years following diagnosis. Treatment for early stage colon cancer normally entails only surgery in order to take out the cancerous growth and surrounding portions of the colon. Subject to factors including how advanced the cancer is and the individual's medical history , age, and the individual's physical condition, chemotherapy may or may not be recommended.

This is why doctors frequently advise that a colonoscopy ought to be ordered without delay if a patient complains of blood in the stool or rectal bleeding. A colonoscopy is a procedure whereby a flexible scope with a camera on the end is employed to visualize the interior of the colon. If growths (polyps or tumors) are discovered, they can be extracted (if small enough) or sampled and tested for the presence of cancer (by biopsy). Only if no cancer is detected from the colonoscopy can colon cancer be ruled out as a source of the blood.

But, if the cancer is diagnosed after it has spread past the colon and has reached the lymph nodes, the patient's five year survival rate will normally be roughly 53%. In addition to surgery to take out the tumor and surrounding portions of the colon treatment for this stage of colon cancer requires chemotherapy in an attempt to get rid of any cancer that might remain in the body. By the time the cancer reaches distant organs for example the liver, lungs, or brain, the patient's 5 year survival rate is lowered to near 8%. If treatment options exist for a patient at this stage, they may include surgery, chemotherapy, radiation therapy, and other medications. Treatment might no longer be helpful the moment the cancer is this advanced. When treatment stops being helpful, colon cancer is fatal. This year, about forty eight thousand men and women will pass away in the U.S. from metastatic colon cancer.

As a result of telling the patient that blood in the stool or rectal bleeding as caused by hemorrhoids while not completing the appropriate tests to rule out colon cancer, a doctor puts the patient at risk of not knowing he or she has colon cancer before it reaches an advanced, possibly no longer treatable, stage. This might constitute a departure from the accepted standard of medical care and may end in a medical malpractice claim.

Nutrigenomics And Cancer

2010-06-30T00:10:00.000-07:00

Cancer occurs when there is uncontrolled growths of damaged cells invade in areas where they are not needed. They are harmful to the body when they form lumps or masses of tissue that release hormones that alter normal cellular functions. Cells are supposed to follow a pattern of growth, division, death.

Cancer cells, however, do not die; instead they continue to multiply which to a massive growth of abnormal cells in the body. The oncogenes or cancer-promoting cells help normal cell turn into a tumor cell. These give the cells new properties which defy the programmed death of the cell and proliferate instead. The tumor suppressor genes protect the cell from turning into cancer. However, when these genes are mutated, the cell can progress to cancer.

Certain lifestyle and environment factors promote the development of cancer cells in the body. If our body is exposed to carcinogens, or the substances that are responsible to the damage of the DNA, we are most likely to develop the disease. These carcinogens are linked to specific types of cancer. Tobacco smoke is associated to lung cancer, exposure to asbestos leads to mesothelioma; ultraviolet rays from the sun can cause skin cancer, and many others.

Thus, it is important that we should develop a healthy lifestyle to combat against the carcinogens that are present in our environment. This lifestyle includes the proper diet that will strengthen our immunity. Nutrigenomics is a study that will change how we see food and nutrients in relation to cancer treatment and prevention. It aims to educate people that proper diet and nutrition can affect how our genes response to the medication prescribed by the medical experts.

Just like in all other chronic diseases, medical professionals advise people to take preventive measures against cancer. Though taking them does not guarantee cancer prevention, this can help reduce the risk of developing the dreaded disease. Exercising and proper weight management, not using tobacco products, eating a well-balanced diet, and protecting yourself from the harmful rays of the sun are usual ways to lower the risk of developing certain cancers. However, in some cases, vaccination is also recommended to avoid some viruses that can trigger certain cancers.

There are several ways that cancer can be treated. Early detection of the disease is primarily the key to the successful treatment of the disease. These treatments include surgery, radiation therapy, immunotherapy, hormone therapy, and gene therapy. Some doctors employ a combination of those therapies depending on the stage, location, severity of the disease, and other factors that could affect the efficacy of the treatment. But all these can be futile if our body does not respond to the treatments well.

As we all know, our body need nutrients that will enhance the effect of the treatments administered to our body. Because of this, nutrigenomics can be applied in finding out what those nutrients are. In this way, nutritionists will be able to formulate a customized diet which is deemed appropriate and effective to the patient.

Diet has always been a factor either in the development or prevention of diseases. Researchers have found that possible prevention for cancer can be found on the food nutrients that we consume. Some foods like green tea, cruciferous vegetables, olive oil, walnuts, peanuts, pomegranates, and grapes contain polyphenol. Polyphenol acts as antioxidant that protects the body from chemical damage caused by free radicals, which cause degenerative diseases and cancers.

Nutrigenomics has shown that food nutrients have effects on the gene expressions of human beings. It aims to identify the specific nutritional needs of individuals according to his genetic makeup. Through this, people who are highly at risk to cancer will be given a specified and tailor-made diet prescription that can decrease their susceptibility to the disease. This field of study gives us a new insight on the causes of cancers, their preventions, and their treatments.

Steps In Reducing The Risks Of Breast Cancer

2010-06-30T00:05:00.000-07:00

Here are a few steps which will help reduce the risks of breast cancer to a great extent. These steps are not only useful in reducing the risks of breast cancer but also to help you lead a healthy lifestyle. Cause of breast cancer is still a question mark and no one can pin point a particular cause which causes this painful situation. So what we can do is reduce the risk or take preventive measures. Leading a healthy life style with proper food, discipline and exercises are known to keep lots of diseases and painful situations at bay.

Let's take a look at some steps that will help everyone in reducing the risks of breast cancer.

Limit consumption of alcohol and quit smoking. Alcohol; whether it is beer, wine or whiskey either limit it to one glass a day or just completely avoid it. It is not doing any good anyways. And if you smoke its high time you have to quit those things as well. It might be hard if you are addicted to these but as we always know it prevention is better than cure. These factors can cause a drastic change in one's life style and other metabolic activities which is said to be the most common cause of cancer. Why risk it?

Eating properly on low fat food and keeping a calorie counter is really important. You can seek a consultant if you need help with your diet so that they can tell you what the best is for you from your weight, height and other factors. Eat lots of fruits and vegetables and preferably cook for the day and don't keep it for a week or two days, just for the day, what is needed. This can ensure you are eating healthy as well. Eating at proper timings is also important.

Working out, taking yoga classes, going to the gym, jogging, aerobics or any other form of physical exercises to ensure each and every part of your body is actually at work. Sometimes when certain parts go idle they get too lazy and creates enough problems to give us painful situations. Let us not give into the laziness, let us work hard. These days lack of exercise is being a major concern

Obesity is linked with breast cancer as a possible cause. Maintain your weight. Make sure you work out enough and if you are overweight, please consult a physician's advice to cut down the weight. There is nothing to worry about if you are obese as well; these are just some prevention measures to help in reducing the risks of breast cancer.

You can also consult your doctor regarding hormonal therapy as a step for reducing the risks of breast cancer. You should also stay away from unwanted drugs. Make sure you do breast cancer checks by yourself often. If you find anything suspicious, please visit your doctor. You can also take mammograms and other methods to keep a check on your health. These steps however are just prevention procedures. Practice it and lead a healthy lifestyle, do all you can from your side and hope nothing will happen.

cancer of the ovary

2010-06-29T23:53:00.000-07:00

The ovaries make eggs. In fertile women, each month an egg (ovum) is released from one of the ovaries. The egg passes down the fallopian tube into the uterus where it may be fertilised by a sperm.

Women desperate for the condition of being pregnant may possibly be setting themselves up for tumor if they take fertility medication. Mary Rossing, PH.D. And colleagues at the University of Washington at the Cancer Research Center discover that women taking fertility medication had 2-1/s times the usual hazard of increasing ovarian cancer, especially long-term make use of of the drug clomiphene, at the Stanford University school of Medicine discover a threefold greater take the risk of of ovarian cancer together with women using fertility drugs.

Ovarian cancer is thought to stem from genetic mistakes that happen as cells divide to fix the ovary once it ruptures to discharge an egg. Before the present time the condition of being pregnant, which comes to an end ovulation for months at a time, has been revealed to greatly lessen the likelihood of a woman developing ovarian cancer, it stands to reason that whatever thing that stimulates ovulation will hold the opposite influence.

This genetic imperfection, by the way, may possibly be corrected through good nutrition. All the illnesses that befall us are the result or influenced by genes. Exactly for the reason that you are born with faulty genes, does not mean you tolerate to live with them. The truth is, the body has enzymatic machinery designed to annihilate and restore faulty nuclear DNA (genes). This offensive line depends on good nourishment for optimum performance. Emanuel Cheraskin, M.D., says, think of the gene as the seed, the surroundings as the soil. You can grow a healthy plant in high-quality soil even if you start out with a weak seed.

A ally revealed me they recently open the gene for being overweight. It was revealed at the bottom of a container of Haagen Daz ice cream, she laughed.
The eating of dairy products has been connected to a higher-than-normal incidence of ovarian cancer. In 1989, Gynecologist Daniel Kramer at Harvard Medical School in Boston linked galactose eating with an increased take the risk of of ovarian cancer. Galactose has been discover to be toxic to human eggs, it may possibly be that it in some way interferes with our enzymatic offensive line.

If you need to avoid ovarian cancer, do not eat fatty products, and concentrate of fresh, whole vegetables. Harvey Risch, M.D., Department of Epidemiology and Public Health, Yale University School of Medicine discover that the unpleasant cholesterol-raising properties of Tran fatty acids, saturated fat an eggs increased a woman's likelihood of delivering ovarian cancer. He discover eating vegetable fiber decreased the risk as it decreased the cholesterol. He has come to the clonclusion that reducing the intake of saturated fat and consuming supplementary vegetables appears to reduce the danger of ovarian cancer. If your cholesterol is high and you are concerned about ovarian cancer, take aged garlic extract.
Author Resource:- Our mission is to provide educational and practical resources which will encourage people to be proactive concerning their Health situation, whatever it may be; to show them how to begin to take control of both their short- end long-term Health circumstances for the benefit of themselves and their families.

Top Tips On Ways To Get Fit

2010-06-29T23:49:00.000-07:00

Staying fit is the mantra of life today where people try hundreds of ways to remain fit. Fitness is not very easy to attain but should always be planned in a systematic way. Generally people confuse muscular body with a fit body. A muscular body is more than a fit body where all the muscles of a body are developed.

For a muscular body highly intensive exercising is required whereas for a fit body daily exercising is required which is good enough to burn the extra calories intake in the body. A person can remain fit if a proper co-ordination is there between the daily exercise and the diet. The daily diet of a person should not contain high cholesterol level and should contain optimum quantity of roughage and green vegetables.

Talking in terms of the diet, it should provide the body with all the essential nutrients required by the body. One thing should always be kept in mind that a person should never stuff him with food and should always eat lesser than what he is capable of. This prevents the body from getting dizzy and the person remains energetic the whole time. Stuffing the body with food affects the working of the body as then the body takes a lot of time in digesting the food which in turn affects the circulation of blood in the blood and the whole time the person feels sleepy.

The diet taken by a person is mainly responsible for the weight of the person and it should be taken in accordance to the physical exercise of a person as light food should be taken for the person who needs to sit the whole day and on the other hand heavy diet for the person involved in a field job. In addition to the diet of the person, one should make a weekly chart of the physical exercises to be done.

A daily exercise helps in refreshing the body and one never feels lousy. There are many exercises that can be done at home only and don't even require any equipment. One alternative to get fit is to try yoga which takes around 30 to 45 minutes of time in the morning and keeps the body fit and away from many problems.

At night generally many people take their dinner and go to sleep which is highly discouraged and in turn one should go for a small walk after having dinner so that the food gets digested easily as while sleeping the body is at rest and the time taken for the digestion of the food is more than in the day time.

Lastly a person can opt for joining a fitness club nearby which enables one to get a professional training. A person can choose to have any of the above mentioned ways to get fit and get benefited where the diet plays a vital role with the fitness

Improving Emotional Health

2010-06-28T12:03:00.001-07:00

People who are emotionally healthy are in control of their emotions and their behavior. They are able to handle life’s inevitable challenges, build strong relationships, and lead productive, fulfilling lives. When bad things happen, they’re able to bounce back and move on.

Unfortunately, too many people take their mental and emotional health for granted – focusing on it only when they develop problems. But just as it requires effort to build or maintain physical health, so it is with mental and emotional health. The more time and energy you invest in your emotional health, the stronger it will be. The good news is that there are many things you can do to boost your mood, build resilience, and get more enjoyment out of life.

What is mental health or emotional health?

Mental or emotional health refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties.

Good mental health isn't just the absence of mental health problems. Being mentally or emotionally healthy is much more than being free of depression, anxiety, or other psychological issues. Rather than the absence of mental illness, mental and emotional health refers to the presence of positive characteristics.

People who are mentally and emotionally healthy have:

A sense of contentment.
A zest for living and the ability to laugh and have fun.
The ability to deal with stress and bounce back from adversity.
A sense of meaning and purpose, in both their activities and their relationships.
The flexibility to learn new things and adapt to change.
A balance between work and play, rest and activity, etc.
The ability to build and maintain fulfilling relationships.
Self-confidence and high self-esteem.

Breast Cancer At A Glance

2010-06-28T07:02:00.000-07:00

One in every eight women in the United States develops breast cancer.
The causes of breast cancer are not yet fully known although a number of risk factors have been identified.
Breast cancer is diagnosed with self- and physician- examination of the breasts, mammography, ultrasound testing, and biopsy.
There are many types of breast cancer that differ in their capability of spreading (metastasize) to other body tissues.
Treatment of breast cancer depends on the type and location of the breast cancer, as well as the age and health of the patient.
The American Cancer Society recommends that a woman should have a baseline mammogram between the ages of 35 and 40 years. Between 40 and 50 years of age mammograms are recommended every other year. After age 50 years, yearly mammograms are recommended.

Breast Cancer What Questions Be Ask

2010-06-28T06:41:00.000-07:00

If you have received a positive or possible diagnosis of breast cancer, there are a number of questions that you can ask your doctor. The answers you receive to these questions should give you a better understanding of your specific diagnosis and the corresponding treatment. It is usually helpful to write your questions down before you meet with your health-care provider. This gives you the opportunity to ask all your questions in an organized fashion.

Each question is followed by a brief explanation as to why that particular question is important. We will not attempt to answer these questions in detail here because each individual case is just that, individual. This outline is designed to provide a framework to help you and your family make certain that most of the important questions in breast cancer diagnosis and treatment have been addressed. As cancer treatments are constantly evolving, specific recommendations and treatments might change and you should always confer with your treatment team regarding any questions.

Is the doctor sure I have breast cancer?

Certain types of cancer are relatively easy to identify by standard microscopic evaluation of the tissue. This is generally true for the most common types of breast cancer.

However, as the search for earlier and rarer forms of breast cancer progresses, it can be difficult to be certain that a particular group of cells is malignant (cancerous). At the same time, benign conditions may have cells which are somewhat distorted in appearance or pattern of growth (known as atypical cells or atypical hyperplasia). For this reason, it is important that the pathologist reading the slides of your breast biopsy be experienced in breast pathology. Most good pathology groups have multiple pathologists review questionable or troublesome slides. In more difficult cases, the slides will often be sent to recognized specialists with considerable expertise in breast pathology.

Healthy Life Starts With Happy Life

2010-06-28T03:57:00.000-07:00

A healthy life does start with a happy life. Let’s face it when one is happy there is no stress and better yet no complications to our lives. We live in a society that is going a hundred miles per hour and seems to never stop to refuel.

Having a happy life starts with making your surroundings enjoyable and your abode a pleasant place to live in. When we come home from work we want to kick off our shoes and place ourselves in a relaxing state. If your surroundings are messy then it is hard to relax. A clean quiet room is the place to start to relax.

After you sit back and are relaxing and feeling calmed from the days work or activities it is time to think of a place that makes you happy. Be it a field of daisies or a swimming pool floating on a raft. Making you feel happy and relaxed is a crucial part to a healthy life.

In a healthy life, relaxing and meditation can be a part of you day, even at work. You can sit back in your chair and think of your relaxing place. At times doing this technique several times a day you will find you are able to deal with the work stresses in a better manner. Becoming irate toward others just makes your day bad as well as theirs.

In conclusion it does not cost you anything to relax and think of a calm place to be. Just take a bit of time in your busy schedule to do this and soon your days will be more at an even keel. You will find that you are calmer when you are faced with hectic problems!

Teenage Male Weight Loss Exercises

2010-06-28T03:37:00.000-07:00

Learned as a teenager may very well alter your life's path, completely. Making the commitment to lose excess weight for fitness as a young male should translate into lifestyle changes that ward off the risks of health complications into your adult years. Further, a fit physique inspires confidence in the here and now, which is all important for young men. Customize your personal regimen around broad guidelines to maximize efficiency.

Identification

Select objectives prior to designing a workout plan to suit your needs. Describe the particular purpose that is actually motivating you to lose weight. Common fitness themes pertaining to teenage males are related to either athletic performance, or to attracting the fairer sex.

Decide whether your goals are best accomplished with a stocky physique, or a leaner frame. For example, basketball players are better suited with lean bodies that are ideal for agility.

Share these ideas with your parents and family physician to verify that your body is fit for undergoing strenuous exercise.

Diet

Avoid alcohol and tobacco consumption that is both illegal as a minor, and limits your body's tolerance for exercise. Whenever possible, exchange foods high in sodium, refined sugar, and saturated fats for healthier choices. Protein, vitamins, and complex carbohydrates provide essential nutrition to build muscles and improve energy levels.

Fish, beans, vegetables, milk, and whole grains are all healthy food options. However, dietary intake is a difficult variable to control for teenagers relying upon school lunches and mother's cooking. Instead, physical activity is the most realistic means to achieve weight loss for teenage males.

Warm Up

Complete a light jog and stretching routine prior to subjecting your body to physical training. Do so to increase blood flow, heart rate, and a range of motion to prepare your body for exercise. Stretch for ten minutes before and after your workout by matching the technique to each session's regimen. Of course, you should finish calf, quadriceps, and groin stretches as a prelude to running and lower-body work.

Strength Training

Strength train three to five times per week. Lean muscle mass actually translates into weight loss by speeding up your metabolism to burn calories. Switch muscle groups every session to isolate certain body parts for growth, yet allow for adequate rest. As a teen, you may not have total access to exercise equipment and should learn to use calisthenics for strength.

Calisthenics use gravity against your body weight for resistance. Push-ups, sit-ups, pull-ups, dips, chin-ups and wall-sits are exercises that build strength, yet only require flat surfaces to complete. Outdoor recreation stations usually feature bars for both pull-ups and dips.

If you do have access to weight-room equipment, find a partner to work out with as a spotter and to learn correct technique. Squats, power cleans, bench presses, lateral pulls, triceps extensions, and bicep curls are the most important strength training exercises to master. Pump heavier iron for fewer repetitions to build impressive bulk.

Cardiovascular

Schedule at least thirty minutes of cardiovascular activity into your daily regimen. Begin cardiovascular work with a moderate jogging pace to elevate your heart rate, prior to increasing the pace. Sprint and walk to enhance a stocky and "cut" physique; and jog for distance to shape a lean body type. Always cool down afterwards with light jogging and walking.

Sports

As a teenager, you do enjoy the opportunity to participate in various activities that complement traditional cross training. You may try out for your high school athletic teams, or sign up for intramurals. Consider enrolling in a physical education course as an elective to appreciate different sports and learn about them. Outside of school, skiing, soccer, and even dancing are all teenage-friendly activities that promote fitness.

Fast Weight Lost For Your Fat Belly

2010-06-28T03:20:00.000-07:00

I am sure that you heard once you reach the age of 40, you are over the hill. Then you develop the middle age spread. The idea of stopping eating for several days for fast weight loss has gone away, unheard of, out of the question. Did you happen to notice that even kids and teenagers seem to have developed the spread as well?

In this article I will reveal to you the secrets to fast weight loss and belly be gone with suggestions and programming the subconscious mind using hypnosis . People lose unwanted weight and reduce their belly size. When hypnosis is performed correctly, a person will be able to leave food on their plate, feel fuller with less food and be disinterested in food.

The second secret to shrinking the mid section experience fast weight loss, drink lots of water all day long. Drinking 12 OZ of water 15 minutes before each meal will help reduce the amount of food you are consuming. Most often people eat ” of what they normally would.

So many people are struggling with weight gain and belly fat due to the enormous amounts of chemicals that are put into our food supply. Avoiding High Fructose Corn Syrup (HFCS) is a major way you can achieve fast weight loss. Although HFCS is in almost all foods, there are still plenty foods without it. Most excess weight gain is caused by HFCS.

In 1970 HFCS was added to our food supply. Every generation of Americans are heavier without any relief in sight since that time. Can you believe that just stopping the consumption of HFCS will cause you to experience fast weight loss and reduce your belly size?

If you want to experience fast weight loss then stop ingesting HFCS. It has a negative affect on your body. IT dramatically increases your appetite and causes you to be addicted to whatever you are eating. Also, it has a negative affect on your metabolism and insulin levels.

Eliminating soft drinks from your diet will immediately reduce the size of your mid section. There are thirteen teaspoons of sugar in a regular soft drink. The diet version is full of artificial sweeteners, which are chemicals that make your stomach to become larger. If you want to experience fast weight loss, stop soft drinks right away.

Another secret is become physically active. All you have to do is get out of the house and start walking. It does not have to be much, just start moving. The goal would be to walk 20 Minutes per day. Now if you want to experience fast weight loss, combine hypnosis with your walking to add discipline, will power and self-control.

Do you know anyone who walks 45 minutes or longer but still does not experience fast weight loss? That is due to the body becoming accustomed to the routine and adapting quickly. Unless you are huffing and puffing, it has very little affect on your body. Here is the last and final secret; to speed up your metabolism and burn belly fat, you need to burn that belly fat and turn that 20 minute walk into an interval workout. This will cause your cardiovascular system to become stronger and you will lose your weight quicker.

Diet and Health - How Foods Affect Your Health

2010-06-28T02:31:00.000-07:00

The foods you eat may have a big impact on your health and that's both bad news and good news. The bad news is poor food choices may increase your risk for certain disorders, but the good news is good foods may improve your health. Learn more about how the foods you eat make a difference in your health.

Diet and Your Heart
Foods and Other Health Conditions
Nutrition and Children
Diet and Aging

Diet and Your Heart

Heart problems, along with other cardiovascular conditions, can be affected by the foods you eat. Learn how the right choices can help protect your heart.

Eating For a Healthy Heart
Top Foods For Your Heart
Lower Your Risk of Heart Disease With Diet

What Are The Benefits of Omega-3 Fatty Acids?
Best Omega-3 Fatty Acids - Plant or Animal Sources?
Do Vitamins E and C Raise Blood Pressure?

Foods and Other Health Conditions

Eating a healthy diet may help to prevent some health conditions from occurring. If you are already ill, making dietary changes may improve how you feel. Learn about how the foods you eat can impact various health conditions and disorders.

Foods and Eye Health
Foods That May Prevent Cancer
Eat Right To Prevent Colds and Flu
Diet and Multiple Sclerosis
Foods and Rheumatoid Arthritis

What Is Night Eating Syndrome?
What Is a Gluten-Free Diet?
Anti-inflmmatory Foods
Favorite Healing Foods

Nutrition and Children

Good nutrition is important for normal childhood growth and development and following a balanced diet (including a good breakfast) may help kids do better in school. Here are some articles to help you feed your kids a good diet, whether they happily eat their vegetables or not.

Why Kids Won't Try New Foods
Hating Vegetables May Be Genetic
Can Children Take Probiotics?
Should Children Take Vitamins?
Back To School Nutrition
Sack Lunch Tips
Boost Nutrition With After-School Snacks

Healthy After-School Snacks For Teens
Getting More Omega-3 Fats Into a Child's Diet
Quick and Painless Ways To Sneak Good Nutrition Into Any Kid's Diet
Introduce Your Child To Cooking
Is Soy Safe For Children?
Can Hotdogs Cause Brain Tumors?

Diet and Aging

As the body ages, nutritional needs change and sometimes eating good foods isn't as easy as it once was. Elderly people who are alone may not eat as well as they should and maybe it's more difficult to chew or swallow. Following a healthy diet is an important part of aging gracefully, so here's some help.

Can Foods Help Menopause?
Mediterranean Diet For a Longer Life
Curry May Prevent Alzheimers
Soy Foods Do Not Cause Dementia
Learning To Eat With Dentures

How To Lose Weight Fast

2010-06-28T01:04:00.000-07:00

A huge problem that people encounter when they decide that it is time to lose weight is trying to decide what type of diet to follow. It is easy to feel overwhelmed with the vast number of diet programs which claim that they can teach you how to lose weight fast. Many times the different diets seem to advocate practices that are conflicting, leaving people more confused about what to do when they need to lose weight.

The result of this confusion is often that people will toss up their hands in defeat and return to their unhealthy eating habits that have created the weight problem in the first place. They question if they should focus on low fat foods, which tend to be diets that are higher in carbohydrates. Here is a Short Must Watch Video for Weight Lose breaking down the foods you should focus on to lose weight fast. The reward is tips on how to lose weight fast.

Then there are many types of low carb diet plan programs that are widely promoted and which have many celebrity endorsements. Some of these programs say you don't need to worry about how much fat you eat in your diet, but that you will be able to lose weight quickly simply by limiting the amount of carbs that you eat. At the same time there are many who say this approach is dangerous and unhealthy.

Probably the best advice to is avoid any kind of fad diets that make unrealistic promises about how to lose weight fast. Some of these fads should be able to be easily identified by using common sense. Does anyone really believe that they can permanently drop the pounds by following crazy diets such as the cabbage soup diet or the grapefruit diet?

8 Easy Ways to Lose Weight

2010-06-28T00:53:00.000-07:00

Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.

1. Learn to Read Labels

To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

2. Snack Smart

You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

3. Eat More Grains and Produce

Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

4. Eat Enough, Often Enough

One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!

5. Drink Plenty of Water

Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

6. Get Moving

It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

7. Practice Portion Control

Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

8. Write it Down

What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

Losing Your Hair-The Good-The Bad-The Ugly

2010-06-26T12:33:00.000-07:00

Many of us will face hair loss at one point or another in our lives. Most often it is due to heredity; males are most susceptible, but many females experience it to some degree too. There are also medical treatments, such as chemo, which can cause a person to temporarily go bald.

Over the years humans have came up with all sorts of creative ways to try and solve this predicament. In George Washington’s day, it was in vogue to wear a great big wig. Nowadays, we tend to gravitate towards more natural looking solutions. Whether it be quick weaves, hair plugs, or Rogaine… there are countless hair “fixes” on the market. But what’s hot and what’s not? Let’s take a look at a few of the most popular remedies:

Supplements & Creams
The dietary supplement industry is a multi-billion dollar business. There are now thousands of different supplement formulations available. Some claim that nutrients like copper peptides, biotin, folic acid, and others may help support healthy hair. Although this sounds like a nice idea, the reality is that there’s no supplement that will magically solve severe hair loss. Meanwhile, products like Rogaine do use a proven ingredient, but it only helps to a certain extent. On many people, it may not help at all.

Hair Weaves, Wigs, and Toupees
Wigs have come along way since George’s day, but they still have their drawbacks. For example, according to this tutorial on how to do a quick weave, they can take up to three hours to attach… that doesn’t sound so “quick” to me. Toupees can work on some men, but most of the time they just look like an obvious hair piece. All hair pieces have one thing in common; they’re just covering up the problem. It’s a temporary solution.

Plugs and Transplants
Over the last couple decades, hair plugs have been touted as the best solution… but is that really accurate? Well first of all, they will set you back at least several thousand dollars, if not more. Secondly, only a fraction of the transplanted hair survives; therefore the total number of hair follicles you have left will actually decrease. Last but not least, if you continue losing hair, further transplants will be necessary. So they’re good in the sense that it’s your natural hair, but far from being the magic cure.

Conclusion
No one likes losing their hair. But at the end of the day, it may be easier to just accept it, rather than horse around with quick weaves, hair plugs, and all the other lackluster products.

The Ancient Chia Seed - How it Can Benefit Your Health

2010-05-24T10:54:00.000-07:00

The Ancient Chia Seed - How it Can Benefit Your Health

You have probably heard how important it is to get enough essentials fatty acids(EFAs) in your diet. Some good food sources containing omega-3 and omega-6 fatty acids include fish, shellfish, flax seeds, leafy green vegetables and walnuts. Unfortunately, it is not always easy to obtain enough of these fatty acids on a daily basis. Recently, an ancient seed has regained popularity due to its high nutritional value.You may know Chia as the sprouts that grow on the porous clay figurines called Chia Pets, however there is much more to it than that! Chia has both nutritional and medicinal benefits. The seeds are an excellent source of essential fatty acids and are a great addition to a healthy diet.

My introduction to Chia seeds came a few weeks ago when a friend brought me some Chia seed chocolate pudding form the local health food store. It had the texture of tapioca and was quite delicious. The pamphlet touted the many health benefits and curious, I was insired to look further into this interesting seed.Chia is a member of the mint family. The seeds are either white or black and both types are highly nutritious. Originally grown in Mexico and the Southwest between 1500 and 910 B.C., Chia seeds were an important part of the Aztec and Mayan diet. Aztec warriors used Chia as their main source of fuel during conquests. Medicinally, they also used it to relieve joint pain and stimulate saliva. Although once a major crop in Mexico, it was banned after the Spanish conquest due to its association with Aztec religion where it was used as an offering during religious ceremonies and ritual. Commercial production is increasing and you can now find Chia seeds online as well as in many health food stores.

Chia (Salvia hispanica) - 10 Health Benefits of This Superfood

Supports Heart Health
Chia seeds can help reduce blood pressure. The seeds contain one of the highest known plant sources of essential fatty acids (omega-3 and omega-6). EFAs cannot be synthesized by our bodies however, it is very important that we get enough to support our immune, cardiovascular, nervous and reproductive systems. EFA deficiency is quite common in North America.
Stabilizes Blood Sugar
Chia seeds slow down the rate at which complex carbohydrates are digested and then assimilated into the body. The soluble fiber helps to stabilize blood glucose levels resulting in steady, sustained energy. In one study on diabetic patients, Dr. Vladamir Vuksan of St. Michael's Hospital in Toronto, found that blood was thinner and less prone to clotting and blood pressure of participants dropped significantly, after three months of taking Chia seeds daily.
Energizing
The word “Chia” comes from the Mayan language and means strength. Chia seeds are a balanced blend of protein, carbohydrates, fats and fiber. It is said that 1 tablespoon of Chia can sustain a person for 24 hours. Athletes have reported that Chia seeds help them perform at optimal levels for much longer periods of time.
Anti-Inflammatory Properties
A number of arthritis sufferers have reported reduced pain and inflammation after a few weeks of taking Chia seeds. The high concentration of omega-3 helps to lubricate joints and keep them supple. Additionally, Omega-3s are converted into prostaglandins which are known to have both pain relieving and anti-inflammatory effects.
Weight Loss
The essential fatty acids contained in Chia seeds helps to boost metabolism and promote lean muscle mass. The seeds are sometimes added to food to provide bulk and nutrients while adding very few calories. For these reasons, many people have found Chia quite useful in weight loss and weight maintenance.
Detoxification and Elimination
Similar to psyllium, the swelling action of Chia in the body helps to cleanse and soothe the colon, and absorb toxins while lubricating and strengthening peristaltic action.
High Quality Protein
Chia seeds contain about 20% protein, a higher percentage than found in many other grains such as wheat and rice. Chia seeds contain strontium which helps to assimilate protein and produce high energy.
Antioxidants
Chia seeds are an excellent source of antioxidants containing even more antioxidants than fresh blueberries. The high amounts of antioxidants in Chia seeds also keeps the oils from going rancid - contributing to a long shelf life.
Provides Fiber and Other Nutrients
Besides EFAs, Chia seeds also provide fiber, iron, calcium, niacin, magnesium, zinc and phosphorus.
2 tablespoons of Chia = 7 grams of fiber, 2 grams of protein, 205 milligrams of calcium, 5 grams omega-3
Brain Power
EFAs are known to make cell membranes more flexible and efficient making nutrients more readily available and nerve transmission more efficient. This helps to improve brain function (including memory and concentration)

How to Use Chia

Chia seeds have a mild, nut-like flavor. The seeds are easily digested and do not have to be ground to be used. In Mexico, the seeds are mixed with water and a little bit of lime or lemon juice to make a drink called “Chia Fresca.”

Whole Chia seeds can be sprinkled on your cereal, salads, or yogurt. Seeds can also be ground and mixed into smoothies or added to baked goods. The seeds can be sprouted and used in salads or sandwiches. Sometimes Chia seeds are soaked in water (for about 30 minutes) to form a gel. The seeds soak up to nine times their weight in water. The gel is then added to porridges or used to make puddings.

Fight Memory Loss with These 10 Brain Boosting Tips

2010-05-24T10:45:00.001-07:00

Fight Memory Loss with These 10 Brain Boosting Tips

Brain function and the ability to recall details change as we age: it only takes one round of the card game concentration with a child to learn a valuable lesson about how our memory can decrease over time. The aging process in our brain begins in our twenties, when we start to lose brain cells and produce less of the chemicals needed for optimal function. As aging continues, information can become harder to recall as your brain changes the very way it processes memories.Memory loss is not only an age-related concern; it’s also a function of our hectic lifestyle. In our world today, we are inundated with information and are expected to multitask nearly everything we do. In this high-pressure, digital age, it's no wonder many of the day-to-day details slip by relatively unnoticed: they have no time to be stored safely in your brain for recall later.Talking about memory loss is, sadly, a bit of a cultural taboo in our society. This is unfortunate because there are a lot of ways to improve your brain function, and in some cases even reverse age-related memory loss. It's important to note however, that if you or a loved one suffers from significant memory loss you should talk with your doctor. Recurring problems with language or changes in behavior and personality are not signs of normal aging, and should be discussed with your physician.Fighting memory loss is not as difficult as you might imagine, and you definitely don't have to assume that simply because you're getting older you'll have memory issues. There are many steps you can take, and small changes to your daily routine that can help bolster your memory:

1. Rest and Relaxation
As muscles require periods of rest, so does your brain need some time off to process events and unwind. Bodybuilders build lean muscle mass by working their bodies hard, followed by a period of restorative rest - you should do the same for your brain. Yoga practitioners believe a a few moments spent in quiet without outside stimuli, is extremely beneficial to your overall mental state.

2. Exercise your Mind
Some video games are actually great for stimulating your mind, especially brainteasers and puzzle games. Continuing to stimulate and challenge yourself to recall facts or solve puzzles will help you retain this function later in life. It seems there is much truth to the saying, you have to use it or lose it.

3. Meditation
One scientific study of long term practitioners of meditation found they had the highest level of gamma wave patterns in their brains of anyone ever tested. This is the pattern of brain activity associated with attention, memory, and learning. Meditation is a calming, de-stressing practice for your mind that has been shown to enhance your ability to learn and sharpen your memory. One way to meditate is to sit comfortably and bring awareness to your breath. Or you may want to try a form of movement meditation; find a yoga class or go for a mediatative walk outside.

4. Tune Out and Tune In
Pay undivided attention to one task at a time. As difficult as it can be today, the more you turn off your cell phones, iPods and all general chatter as much as possible, the better the chance you'll have to process and recall what's going on around you. When you multitask, your brain physically processes the information differently and your memories will contain fewer details (such as the name of that awesome restaurant, or the name of the person standing in front of you awaiting introduction).

5. Use Memory Aids
You have two secret weapons to help you recall details: your calendar, and repetition. Writing down important information, names, and dates helps your recall for two reasons: writing focuses your attention, and many people can recall written communication better than aural. If you don't have a chance to write something down, simply repeating out loud what you want to remember will help implant the memory. Repetition is especially useful for names when you're introduced to someone new.

6. Exercise your Body
Aerobic exercise increases blood flow throughout the body, including flow to the brain. Studies suggest those who participate in regular cardiovascular exercise have greater brain volume and white matter (more brain cells, and better connections between them). Benefit from yoga by practicing inverted postures that nourish the brain by increasing the circulation of blood and oxygen.

7. Eat Your Veggies
Studies suggest that increasing your vegetable intake helps decrease memory loss. Cruciferous vegetables (broccoli, cauliflower, brussel sprouts) and leafy greens high in iron (spinach, kale) are excellent memory boosters. Foods containing certain phytochemicals such as red grapes, blueberries, eggplant, red onions, red cabbage, beets, red apples and apricots are known to actually reverse age-related memory loss.

8. Drink a Glass of Red Wine
Alcohol increases blood flow and lowers cholesterol. The net effect is an overall increase in blood flow which increases the availability of nutrients reaching and nourishing your brain. In addition, red wine contains resveratrol which studies suggest can help ward off Alzheimer's by preventing the formation of a protein found in Alzheimer patients.

9. Check Your Prescriptions
Many common prescription and over-the-counter medications affect memory, though this side effect is often overlooked. As you age your metabolism slows, meaning these drugs will remain in your system for a longer period of time. What this means, is that you may become more prone to contraindications with medications, and may experience a greater occurrence in severity of side effects such as memory loss.

10. Go Ahead and Have Your Coffee
Mild stimulants such as the caffeine found in coffee and tea, act to jolt your system and stimulate proper brain function. There actually might be some truth to the old adage "I simply can't function until I've had my cup of coffee in the morning". If you’re not a fan of coffee, rosemary and green teas also contain stimulants known to have a similar effect.

Buckwheat Flour - Gluten-Free Flour

2010-05-24T08:11:00.000-07:00

Buckwheat Flour Adds Nutrients and Flavor to Baked Goods

As allergies to wheat become more prevalent, many people find themselves looking for healthy wheat flour alternatives. One of the most versatile flours that I have recently began to use more in my own baking is buckwheat flour.Buckwheat flour is gluten-free which makes it a good choice for anybody with gluten sensitivities or celiac disease. It is packed with nutrients, readily available, easy to work with and has a nice nutty flavor.

What is Buckwheat?

Buckwheat flour is ground from Fagopyrum esculentum, more commonly known as buckwheat. Although treated as a grain, buckwheat is not a cereal or grass, but it is actually a fruit that is closely related to wild rhubarb. To distinguish it from grains, it is sometimes called a pseudo cereal. The name “buckwheat” comes from a Dutch word that means beech wheat. This is in reference to the fruit of the buckwheat that resembles a small beech nut.

Buckwheat is a very hardy plant that thrives in difficult conditions even without the use of pesticides and herbicides. It also matures quickly and is quite nutritious. All of these factors make it a popular crop to grow in many places around the world.

Once mature, the entire plant is harvested and allowed to dry before removing the outer husk. The inner part of the fruit is what is used to make flour. After is completely dried out the buckwheat is ground into flour.

According to how much of the dark hull is left in, buckwheat flour is either light or dark. Light buckwheat flour (sometimes called fancy buckwheat flour) is made from hulled buckwheat while dark buckwheat flour (also called supreme buckwheat flour) is made from unhulled and has dark specks throughout. The dark variety is higher in fiber.

If you suffer from gluten intolerance, check that the buckwheat flour you purchase is not processed in a facility where wheat flour is also processed. This reduces the risk of cross contamination.

Benefits of Buckwheat Flour

The nutritional profile of buckwheat is quite impressive. It is high in fiber, protein, niacin, amino acids and vitamin D. It is also rich in potassium, phosphorus, iron and calcium. The protein in buckwheat is said to be one of the best sources of protein available from plants and it contains all of the essential amino acids.

Because it is gluten-free, buckwheat is a suitable substitute for wheat flour for anyone with celiac disease or sensitivities to gluten. Although it is a specialty flour, I find it is more readily available than other types of non-wheat flours.

Buckwheat is good for the cardiovascular system. It is linked to lower blood pressure and a lowered risk of developing high cholesterol. This is because it is rich in flavanoids which are phytonutrients that help protect against disease by acting as antioxidants.

Buckwheat also contains high levels of magnesium which helps relax to blood vessels that improving blood flow. The nutrients in buckwheat also help to control blood sugar levels – of great benefit to people with diabetes.

How is Buckwheat Flour Used?

In Japan, buckwheat flour is used to make soba noodles. In several countries, buckwheat pancakes are traditional fare. In Russia they are known as blinis. In France, buckwheat is used to make galettes. In the Ukraine, hrechanyky are a type of yeast rolls made from buckwheat.

If you don't have any wheat or gluten sensitivities, you can blend buckwheat flour with wheat flour to boost both nutrition and flavor. If using buckwheat for bread, no more than half of the total flour should come from buckwheat.

For people who do not eat gluten, buckwheat flour can be used on its own in baked goods or combined with other types of gluten free-flour, such as brown rice flour.

Recently, I modified my favorite chocolate chip cookie recipe (based on recipe from the Joy of Cooking) to be gluten-free and the cookies turned out really well. Some gluten-free baked goods are quite crumbly but this cookie was crispy on the outside yet still chewy, in fact they were slightly chewier than when I make them entirely with wheat flour. Put to the test by my 6-year old twin boys, the cookies got a big thumbs up!

Aromatherapy - What We Live and Breathe

2010-05-24T07:00:00.000-07:00

Aromatherapy - What We Live and Breathe

Aromatherapy is a form of alternative, holistic medicine that uses essential oils and other aromatic compounds extracted from plants for the purpose of affecting mood and health.

Its history dates back over 6000 years to the time of ancient Egyptians, Romans, and Chinese who burned scented flowers and herbs for their cosmetic and curative properties. Modern aromatherapy began in the 1920s with French scientist Rene Maurice Gattefosse who discovered that an extract of lavender oil aided in the healing and prevented scarring after he accidentally burned his hands. Today, the effectiveness of aromatherapy is often called into question, but practitioners and aromatherapists alike strongly defend the use of essential plant oils for both psychological and physiological benefits. With a few safety tips in mind, aromatherapy can be a pleasant hobby that helps alleviate stress, slows down our hectic pace of life, and offers a pleasant environment in which to live and breathe.

The Basics

Essential oils are volatile plant liquids extracted through a distillation or expression process. These extremely concentrated oils are the heart of aromatherapy - used for massage, bath, candles, room and body perfumes, and body cleansers. Typically, essential oils are highly concentrated, fragrant substances that cannot be used directly on skin without first diluting in base oils such as sweet almond or olive oil.

The benefits of aromatherapy are vast and varied. Depending upon the essential oils used in a recipe and the means in which it is used (i.e. either inhaled, or topically applied), aromatherapy has been linked to a host of beneficial side effects such as relief of stress, headaches, and insomnia, an increase in immune function as well as mood enhancement. Due to its calming effects and ability to relax muscle tension and regulate hormones, aromatherapy may be used in conjunction with other holistic practices, such as yoga. Essential oils soothe body and mind and can help create your ideal yoga practice space.

Simply by reading many of the descriptions of the plants used, their pleasant fragrances, and the restorative side effects of aromatherapy, it's very tempting to pick up and begin practicing. It's important before making any purchases to read as much as possible on the subject. Take the time to visit your local health stores with notebook and pen in hand to learn more about what appeals to you and your senses. Spend time smelling each extract taking note of how they make you feel. Pick fragrances that create similar sensations for you - for example many people find lavender and eucalyptus have an extreme calming effect, and this may be a good combination for you. Finally, take the time to learn about each essential oil's properties and uses. Select only the oils that are pleasant, since the desired effect probably won't work if you don't like the smell in the first place.

Once you get going and start collecting essential oils, keep a journal with all the recipes you have tried and notes on what you've liked and what you haven't. You will probably want to experiment with ways in which to introduce aromatherapy into your life – from pleasant massages, to warm and fragrant baths, there are generally two methods for you to try – topical application, or inhalation.

1. Inhalation - Whether through the use of diffusers or burners for your room, a simple application of oils to a handkerchief, or a recipe for smelling salts, inhaling essential oils affects the limbic system - the brain's emotional control center. Here are a couple of ideas to get you started:

Mister - Simply mix distilled water with a few drops of essential oils, shake, and mist throughout your room. This is quite an inexpensive and safe method to try.

Smelling Salts – If you prefer, you can place a few drops on a handkerchief and inhale, but this seems a bit wasteful since the fragrance will quickly dissipate. Also, some oils may irritate skin in direct contact. Instead, consider buying a brown vial, putting in sea salts and adding a couple drops of essential oil.

2. Topical – Topical application of essential oils allows for absorption into your bloodstream. Bubble baths and relaxing massages are a great way to unwind and distress and are even more calming with the addition of fragrant bath or massage oils. Directly applying essential oils to your skin is dangerous - you first need to add a few drops to a carrier oil (sweet almond oil is the most recommended).

Buying Tips

Aromatherapy is big business - so just how can you weed out the bad products and ensure you're getting the highest quality, most effective essential oils? First of all, this is incredibly important. Many companies will sell oils that vary in purity, ingredients, and origin. Not only will this mean the final product may be ineffective, but that it can also actually be harmful. Many resources recommend beginners consult first with a certified aromatherapist, who can steer newcomers in the right direction. Following are a few considerations:

Perfume Oils are not Essential Oils - Though pleasant smelling, perfume oils offer no therapeutic benefits.

Herb and Health Food Stores May be Your Best Bet - Though more expensive than your average grocery store, you're more likely to get pure product.

Read the Label - Look for "100%" or "Pure" essential oils on the label. Otherwise, what you might be getting is impure, watered down product.

Do Your Research - Look online for reputable companies, talk to the experts.

Beware of Bargain Pricing - All oils vary in price simply because some are more readily available than others. Steer clear of stores that sell all bottles for the same price since that's usually a good indicator you're getting watered-down product.

Learn the Latin Names - They might not be fun to pronounce, but they will help avoid confusion. Since common names can often apply to more than one plant, and there are also many varieties of similar plants it's best to get familiar with the botanical names to avoid this kind of confusion.

Packaging Matters - Essential oils are highly volatile and light sensitive. They're also very potent. For these reasons, select dark brown or blue bottles that block out the light. Also, avoid cool looking bottles with rubber droppers, since the oils will actually break down the rubber and thus contaminate the oils.

Yoga - Your Key to Better Health

2010-05-24T06:51:00.000-07:00

Yoga for Fitness and Weight Loss

As anyone who watches late-night television can attest, there are no shortage of “innovative” new weight loss programs out there. Numerous infomercials tout the benefits of expensive machines, videos, and pills, all of which are “guaranteed” to help us lose weight and look better.However, there’s another form of exercise that offers these same benefits, as well as countless others. It may even help you avoid the insomnia that causes you to catch those aforementioned two-in-the-morning infomercials in the first place. It’s not exactly a new fitness program – current research suggests it’s been around for approximately 5000 years – but novel ways of approaching it are constantly popping up.“It” is yoga, and while you probably have heard of it, you may not be aware of just how powerful this ancient practice can be. Recent studies have shown that yoga can reduce back pain, alleviate insomnia, depression and anxiety, and boost your immunity to heart disease. But considering the biggest killer in the United States is obesity, the question remains: can yoga really help you lose pounds and keep you physically fit?

The skinny on yoga for weight loss

Skeptics argue that the average yoga class doesn’t raise the heart rate enough to burn sufficient calories for weight loss. This is true: even the more intensive “power yoga” classes offered at many gyms can’t compare to a high-impact aerobics class or an hour on the elliptical. But a recent study suggests that yoga aids in weight loss all the same.At the Fred Hutchinson Cancer Research Center of Seattle, WA, 15,000 middle-aged adults were followed for a 10-year period. Some participated in yoga classes, some didn’t. In the end, the study participants who didn’t practice yoga gained approximately 18 pounds more than those who did practice, even for a short time period – as little as one 30-minute yoga session a week for four years made a difference. And those in the study who were overweight to begin with showed even more promising results: while those without a regular yoga practice gained around 13 pounds in a 10-year period, the overweight participants who incorporated yoga into their lives lost 5 pounds (without trying any other specific diet or exercise plan).If most yoga classes don’t provide fat-burning aerobic workouts, why does yoga appear to have such a positive impact on weight? The answer may be the mind-body connection so important to the practice. If this sounds like a bunch of new-age malarkey, consider the following common causes of weight gain – all of which yoga can alleviate:

Stress: High levels of stress created high levels of cortisol, a stress-response hormone and favorite of the ineffectual diet pill circuit. Have you ever seen the commercial where they link cortisol to belly fat? That’s actually a concrete claim. An overload of cortisol can cause you to eat more and store those extra calories in your abdomen. By reducing stress, yoga lowers your cortisol levels.
Depression. According to a study in General Hospital Psychiatry, women with clinical depression are more than twice as likely to be obese. Practicing yoga consistently is suspected to increase serotonin levels and decrease monoamine oxidase, two factors that positively affect depression.
Overeating and body awareness. The Fred Hutchinson study results, published in Alternative Therapies in Health and Medicine, implied that the yogis of the group were less inclined to overeat or indulge in junk food out of respect for their bodies. Unlike most forms of exercise, yoga is holistic: it teaches total body awareness, linking breathing and meditation with movement, and instilling a respect for the whole self. If you’re more in tune with your body, you’ll be able to better read your hunger signals - and probably be less likely to reach for that box of Oreos next time the urge to snack hits.

Body Benefits: How does yoga rate as a fitness program?

Most of us buy into the “no pain - no gain” adage. We huff and puff our way through spinning classes, despite a risk of straining our knees, or we put our joints in harm’s way through high-impact workouts. When done correctly, these fitness activities can be perfectly safe – but in our competitive world, it’s easy to push ourselves right into repetitive strain injuries. Even if your heart is strong from running marathons, how will you maintain that physical fitness later in life if your knees give out from years of overuse?The beauty of yoga is that it is not only gentle on the body, but it teaches us to enjoy the journey rather than the destination. By learning better ways of breathing, standing, balancing and stretching, our bodies and minds can achieve better health without the risks inherent in many competitive sports and goal-oriented fitness classes. And, it’s an equal-opportunity activity – even those with restrictions or injuries can reap the benefits. While those who desire a strenuous workout can seek out vigorous Ashtanga or power yoga classes, there are also modified versions of the practice that cater to the elderly, the pregnant, or the sick.

2010-05-24T05:16:00.000-07:00

Yoga - Calm, balanced, strong and flexible in mind and body. . .

While yoga doesn’t claim to be a cure-all, a regular yoga practice enhances well-being (both physically and emotionally) by relieving tension and restoring energy flow and balance. Health benefits include stress relief, strengthening and toning, increased range of motion ,and improved functioning of internal organs. Yoga is accessible to everyone and it is also great fun!

Yoga as Preventative Medicine We live in a pharmacological age and as a society are dependent upon pills for relief of our ailments. Often this means we are treating symptoms rather than the actual illness and in the end become more dependent on medications to help us feel better. Yoga provides a natural way to enhance your body's own ability to fight disease, infection, and fend off invaders as well and helps reconnect your mind and body to become more in tune with what's going on.

Yoga is not just great exercise, it's a way of life that helps you live longer and live stronger. The practice of yoga is a combination of extensive stretching and of your muscles and joints along with controlled deep breathing. It facilitates greater self-awareness and practitioners achieve a sense of harmony and balance and learn to make time for introspective thought. An inward focus and greater self-awareness will help you recognize signs of illness earlier and take steps to fend off illness from its onset. Physical stimulation of your endocrine glands boosts your immune system making you better able to fight off that annoying cold or flu. Your body will become more efficient in fending off these diseases so you'll be sick for a shorter time, and less often. Yoga also helps relieve stress which is one of the prime influencers of sickness: a body that's been overworked, a mind with too much to think about. Soon enough you're drained of energy and off to bed with the sniffles. Yoga postures massage and relieve compression on your digestive system, helping you more easily digest foods and get more of the food's nutrients. Yoga is thought to lessen the severity of episodes of constipation, diarrhea, and Irritable Bowel Syndrome.

Flexibility and Posture Yoga can help with conditions where range of motion is limited whether due to disease, such as arthritis or from injury. By gently exercising your joints and ligaments in a controlled, low-impact fashion, yoga movement distributes synovial fluid (the body’s natural joint lubricant), making movement less painful and less harmful to joint structure in the long run. Continued practice of yoga poses will actually "train" your body to sit or stand in the proper position and good posture decreases strain on the joints.

Yoga for Fitness and Weight Loss Any form of physical exercise will certainly improve your fitness level. While we typically think that you need to run, sweat, or exert yourself, this “no pain, no gain mentality” is shifting in favor of a more holistic approach that emphasizes understanding our own bodies and their natural limitations. In yoga, the concept of finding your edge means finding that place where you are comfortable and then gradually increasing the boundary, for example holding a pose longer and longer. Yoga poses tone, strengthen and elongate muscle throughout the body which can give the appearance of a more sculpted body. Certain vigorous types of yoga, such as vinyasa-style, may be more beneficial for anyone whose primary intention it is to lose weight as these types of practice can burn many calories.

Yoga classes provide a safe and positive environment for anyone just getting back into shape. This can help boost self image and confidence and encourages healthy choices in other areas of our lives. Yoga also encourages awareness. Many people are not sure why they overeat and may just do so out of habit.

The Importance of Breathing Well Yogic exercise is extremely beneficial to your heart. Studies suggest yoga combined with a healthy diet will lower levels of triglycerides, bad cholesterol, and blood pressure; all of which are risk factors for heart disease. Physiologically, yoga stretching and deep breathing actually decreases your blood pressure, slows your breathing, and releases endorphins into your bloodstream giving you a pleasant, relaxed feeling. The effects of these actions on the mind and body are likened to sitting in a dark, quiet room. The time you spend in yogic meditation allows you to calm your thoughts, and relax your body.

Yogic breathing is an excellent way to de-stress and focus your mind, but it is also an amazing way to combat chronic lung diseases such as asthma, bronchitis and emphysema. For example, people with asthma tend to over breathe (breathe too quickly) which causes the body to become starved for oxygen. Controlled deep breathing helps them slow it down and breathe well. Given time and regular practice, yogic breathing will strengthen your lungs and may actually decrease your dependence on rescue inhalers and other pharmaceuticals.
There are so many different variations of yoga available, you can easily find one that fits your lifestyle and brings you the health benefits you seek. Whether child, senior, or somewhere in between, anyone can choose a yoga class that fits their skill level, works within their physical limitations, and helps them live a healthier life.

Food Mood Swings - Can What you Eat Affect your Mood?

2010-05-24T04:51:00.000-07:00

We all know that food makes us feel good, both physically and emotionally. The food we eat fuels our bodies but it also affects our minds. Certain foods make us feel warm and safe – think comfort food and soul food.As I’m sure you have experienced, this is a two-way street. What you eat affects how you feel and how you feel affects what you eat. When stressed we tend to overeat or under eat, neither of which is healthy. Food may be an escape; we eat because it makes us feel better. Or some people find that stress makes them not want to eat at all, they are too distracted or physically feel ill.The holiday season is pretty crazy for most of us. Making conscious choices about what we eat during this time may help us feel less stressed. So how exactly do specific foods affect our moods?

1. The power of association.

We form emotional attachments to food because we associate it with things that have happened to us. Foods that were a big part of our childhood can bring back memories of that time in our lives. The aroma of a simmering stew makes us feel like we are backing home in our mom's kitchen!This phenomenon is especially strong during the holidays. A traditional turkey dinner at Christmas brings to mind the warmth and excitement (or any other experience) we felt as children during this time.

2. Serotonin and comforting carbohydrates.

The foods that you eat can actually change the chemical composition of your brain. This influences you are feeling, your clarity of mind and how alert you are. For example, certain elements in food are precursors to neurotransmitters which are the chemical messengers that carry information between the cells in your brain. The amount of precursor available from your food affects the amount of neurotransmitter available to your brain cells.When it comes to mood, one important neurotransmitter is serotonin. Serotonin affects our feeling of well-being. When serotonin is low, you are more likely to feel stressed, angry or depressed.According to Judith Wurtman, author of The Serotonin Power Diet, “Nature gave us an easy way of harnessing the power of our brain to control our appetite and mood. We don't need drugs, or supplements, herbs or pills. Just by eating the immense variety of carbs on this earth, we can lose weight, feel better, and maybe make everyone more peaceful.”Eating carbohydrates triggers the release of insulin into the bloodstream. Insulin clears out all of the amino acids in the bloodstream except for tryptophan. In the brain, Tryptophan is converted in into serotonin. Some healthy food choices for releasing serotonin include whole wheat bread, cereals and pastas.

3. Protein makes you more alert.

During digestion, proteins are broken down into their amino acid constituents. One of these amino acids is tyrosine which increases the production of the neurotransmitters norepinepherine, dopamine and epinephrine. These neurotransmitters are responsible for making us feel alert and energetic. Healthy choices include fish, poultry, lean meat and eggs.

4. Drink your coffee?

Despite its bad reputation, small amounts of caffeine have been shown to work as an antidepressant. Don't overdo it though. Experts recommend keeping the dose to one or 2 cups of coffee per day!

5. Folic acid, selenium and fatty acids may help fight depression.

Eat your spinach and drink your orange juice to keep depression at bay. Studies have shown levels of folic acid to be lower in people who are depressed. Eating foods high in folic acid may help prevent or alleviate mild depression.

Brazil nuts, tuna, sunflower seeds and whole-grain cereals are all good sources of selenium. Studies have shown that people who have low levels of selenium are more anxious. Increasing levels of selenium helps to normalize mood.

Eat fatty fish such as salmon, mackerel and herring as well as omega-3 eggs. The fatty acids found in these foods are important to the health of nerve and brain cell membranes. Lack of these fats in your diet may put you at higher risk for depression.

6. Protect you memory with eggs and berries.

EGGS: Found in high concentrations in eggs, Choline is a vitamin B complex that is a precursor to the neurotransmitter acetylcholine which is linked to memory. Alzheimer's patients have been shown to have low levels of acetylcholine. Eating eggs and other foods rich in choline may help to ensure the availability of acetylcholine to your brain.

Check this informative Egg web page on What's Cooking America. It is the main web page on how to cook eggs.

BERRIES: Eat lots of berries. Blueberries, raspberries, and goji berries as they all contain high levels of antioxidants which help to destroy free radicals that damage cells.

Coffee Drink Calories!

2010-05-24T04:46:00.000-07:00

specialty coffee drinks are like a dessert, not something you should consume on a daily basis unless you give them the caloric respect they deserve.How much damage can your favorite coffee drink do in additional calories added to your diet? The fancier the drink, the fancier the calories - especially when you opt for the whipped topping. An extra 200 calories a day can add up to 21 extra pounds added to your body per year!If you can't give up your daily gourmet guzzle, know what calories you are adding to your body before you make your decision on which coffee drink to purchase. You don't need to give up your favorite coffee drink, but just adjust your coffee order to make it more calorie conscious.

Try the following tips to make your next coffee drink more guilt-free:

Black Coffee - It is not the coffee that makes you gain weight, but all the extras that go in the drink. A medium-size regular cup of coffee has about 10 calories and 0 grams of sugar. You can control how much of those extras you put in your coffee. So order a black coffee and ask for the extras on the side and pour them in yourself.

Whipping Cream - By saying NO to whipped cream, you can reduce your calories of the drink about 80 to 130 calories. This will also reduce the fat content of your drink by about 8 to 12 grams.

Sweeteners - Request that whey use a calorie-free sweetener like Sweet'N Low, Splenda, or Equal instead of sugar.

Sugar-Free Syrup - Usually the coffee shop will have some sugar-free syrups. The sugar-free syrup adds no additional calories or fat to your drink.

Chocolate - A tablespoon of chocolate syrup is 50 calories. Some coffee drinks with chocolate contain as much as 1/4 cup (1/4 cup = 4 tablespoons = 200 calories). A light version of chocolate syrup gives you about 1/2 the calories.

Milk - User reduced fat or skim milk instead of cream when ordering your drink. You can save up to 140 calories by using this in your coffee drinks.

Coffee Drink	Serving Size	Calories
Carmel Frappuccino Coffee, no whip	16 fluid ounces	280
Carmel Frappuccino Coffee, whip	16 fluid ounces	430
Carmel Frappuccino Coffee only	16 fluid ounces	260

Caffe Latte, non-fat milk	16 fluid ounces	165
Caffe Latte, whole milk	16 fluid ounces	260

Caffe Latte, whole milk	16 fluid ounces	140
Caffe au Lait, non-fat milk	16 fluid ounces	90

Caffe Americano	16 fluid ounces	15

Caffe Mocha, whole milk, whip	16 fluid ounces	400
Caffe Mocha, non-fat milk, whip	16 fluid ounces	330
Caffe Mocha, non-fat milk, no whip	16 fluid ounces	220
Mocha Malt Frappuccino Coffee, whip	16 fluid ounces	570

Coffee, Mocha, white chocolate, non-fat milk, whip		344

Cappuccino, whole milk	16 fluid ounces	150
Cappuccino, non-fat milk	16 fluid ounces	100

A Healthy Thanksgiving for Mind, Body and Spirit

2010-05-23T03:17:00.000-07:00

In the practice of yoga, we work with the intention of creating wellness of our entire being including mind, body and spirit. This holistic approach emphasizes the need to create health in each of these areas in order to thrive.

Here are a few suggestions for working towards this goal and enjoying a healthy Thanksgiving:

Nourishing a Calm Mind -

Simplify:

Eliminate things that are not absolutely necessary. Perhaps you can shrink the menu. Most of us usually end up with quite a sizable feast. Maybe all of those appetizers and dips aren't really necessary.Plan ahead as much as possible. By doing some preparation and planning in advance you will avoid some of the stress that can creep in. If you are a list person, make lists. Buy early to avoid long lines at the grocery store.Is there anything that you can get help with or delegate? Perhaps you can have everyone bring a dish to dinner instead of doing it all yourself. Get your entire family involved and foster an attitude that things don't have to be perfect. This will help you create the space to embrace doing what you enjoy.

Set Boundaries:

Is there something or someone that each holiday, makes you think or say “Not that again!” Before the holidays start, decide what you will and won't tolerate. Maybe you even want to write it down. If you need to have a conversation, go ahead.If someone still continues to ask even after you have said no, they are trying to control you. By setting boundaries you are educating people as to how they can treat you. Is there anyone in your life that needs a little educating?

Set a Budget:

These days many people are tight on cash. Develop a budget that feels right for you. There are many ways to enjoy the Thanksgiving holiday and show people that they are appreciated without straining your budget.What activities that you can do as a family? Take the dogs and kids to the park to watch them romp around. Have the yard ready for a game of flag football or horseshoes. Or if the weather just isn't walk raging, break out the board games - I know my kids always love beating mom and dad at Monopoly.

Remember the potluck idea? This can both reduce your workload and spread the financial responsibility amongst family members. Get creative and have fun!

Don't Sweat the Small Stuff -

If one of your side dishes doesn't turn out, simply toss it and enjoy what you have. Don't let it ruin the day. If you really want to save your sanity and be a gracious host go with the flow and be prepared to laugh!

Nourishing the Body -

Serve Whole and Natural Foods

Thanksgiving is about celebrating the good Earth. As much as possible avoid fatty, sugary, processed foods. Enjoy tasting the natural goodness of food.

Drink Lots of Water

Coffee and alcohol dehydrate your body. Drinking lots of water will reduce calorie intake and keep you hydrated and refreshed.

Look for Opportunities to Boost Nutrition

Many of the foods we eat at Thanksgiving are naturally nutrient rich. Turkey is a great source of lean protein. It is also a good source of arginine, an amino acid that the body uses to make new proteins and the base material for making nitric oxide which helps to relax and open arteries.Cranberries are packed full of all kinds of antioxidants. If you are so inclined, make your own cranberry sauce from fresh cranberries to enjoy a less sugary sauce than the canned variety.Add lots of colorful vegetables to your meal. Both sweet potatoes and pumpkins are excellent sources of vitamin A, beta-carotene, and the vitamin C. Green beans are also a very healthy holiday food. They're a great source of vitamin C, vitamin K and manganese.Consider experimenting with some new recipes. There are many delicious yet healthy contemporary Thanksgiving recipes to be found online.

A Breath of Fresh Air

As mentioned earlier, getting outdoors is great for everyone and is something the family can do together. Perhaps go for a walk to enjoy the beautiful colors of fall. This can help clear your mind as well as metabolize the meal and burn off calories.

Don't Stress About Weight Gain

We often hear about how people put on 5 to 10 pounds during the holidays. However, according to a recent study, the average weight gain between Thanksgiving and New Year's is less than 1 pound. Be conscious about making healthy food choices and don't eat too much in general but don't let it become an obsession.

Nourishing the Spirit of Thanksgiving -

Foster Feelings of Gratitude:

A spirit of selfless gratitude is at the heart of Thanksgiving. This is a holiday centered around expressing gratitude for the things that we have and the people that come into our lives.Be sure to take a few moments to be truly thankful. Tell the people who are special to you that you are happy they are part of your life. Gratitude is the state or feeling of appreciation. This could be appreciation for anything; a relationship, your health, abundance or a personal blessing.Many people feel that gratitude itself wields a certain power. Studies have shown that people who are grateful have a much greater sense of well-being. They are less stressed and in general more satisfied with life. As we cultivate a sense of appreciation for everything that we have received we also develop a sense of wanting to give back to the world.