Fitness Together - Novi

Hill Walking!

Fri, 25 May 2012 05:37:00 -0500

If you are looking to tone your legs and add some intensity to your normal walking routine, hill walking is something you can start using immediately to get results. While walking alone can help you to burn calories and lose weight over time, hill walking increases the number of calories you can burn and forces your muscles to do more work. This will help you to get the tone and definition in your legs that you are looking for. In order to begin hill walking, though, there are some things that you need to understand in order to make the most of your workouts.

The Basics of Hill Walking

You can get the benefits of hill walking on a treadmill at the gym by using a setting that requires you to walk uphill. However, the best way to take advantage of hill walking is to find an outdoors area that offers hills. This may mean finding a section of your neighborhood that has hills or, better yet, a park that has many of them to incorporate into your routine. Using the treadmill is fine if you do not have access to hills, but it also puts a lot more stress on your muscles and also does not allow you to get the benefits of walking downhill. Once you've found your hills, slowing work them into your walking routine. At first, just walk a few hills during your normal workout. Walk up them and then walk back down as well. You should feel your calves, thighs and quads work to help you move up and down the hills. Over time, add more hills into your workout routine to continue to work these muscles.

The Advantages of Hill Walking

By walking up and down hills, you should start to notice results almost immediately. For starters, hill walking helps strengthen the muscles in your legs. They are not used to being pushed to walk uphill and downhill regularly. Therefore, they may be a little sore at first as you get used to hill walking. They will adjust, though, and start to gain tone and definition to them. Walking uphill and downhill will also help get your entire body into better shape. Unlike regular walking, your heart rate will go up when you walk on hills because your body will need to work harder to do it. This will get oxygen flowing through your body more quickly and help you build up more stamina.

Hill walking is a great way to get your body into shape. Unlike running, it does not put a ton of stress on your knees or feet. But you need to be sure to stretch properly before you walk hills. Your body will need some time to adjust to the new exercises you're putting it through, too, so make sure that you get all the rest you need. Eat properly as well to help your muscles rebuild. If you do all of this, hill walking can help the muscles in your legs to grow stronger and look better in no time.

Amp up your fitness routines by getting started with Fitness Together NOW at www.fitnesstogether.com/novi

How to get rid of Belly Fat!

Tue, 22 May 2012 12:12:00 -0500

The best way to lose belly fat around your stomach is two things diet and cardio. A consistent diet and cardio are the keys to having a lean stomach. A great stomach is not indicative of how many sit-ups it is indicative of how low your body fat is. For a male to see his abs he has to be 10 percent and under. For a woman to see her abs she generally needs to be 14 percent and under.

Your diet should consist of a high protein and very low carb diet. In fact the only time you should intake carbs is in the morning time to give you energy throughout the day. Your protein intake should consist of chicken, fish and turkey. Your carbs should consist of combination of high glycemic and low glycemic. Your high glycemic carbs should be in the morning time since it is high in sugar and if you plan on taking carbs a 2nd time within a day then it should be low glycemic carbs. Your meals should be 4 to 6 meals a day which will allow you to optimize speeding up your metabolism.

The best advisable protein shake is a simple whey protein drink that is low in calories and has 0 fat grams. Whey protein is the best protein to take for people that are trying to rid pounds because of how well it digests through your body. You should be doing cardio at least 4 to 5 times a week at 45 minutes to a 1 hour a day.

Again the key things to remember in removing belly-fat are: eating 4-6 small meals a day; one cheat meal a week; consistent regimen of cardio 4-5 times a week; consistent weightlifting regimen; ab routine every other day; If you are consistent with all this and collectively encompass all of these things then you should be able to rid the extra belly fat. Consistency is the most important thing in removing extra belly fat and attaining your fitness goals.

Your Fitness Goals Start Here! http://fitnesstogether.com/novi/contact_info

Summer Grilling Tips

Mon, 14 May 2012 09:00:00 -0500

Start two days—or just two hours—ahead with our spectacular grilling planner.

Make-Ahead Grilling Timeline

EASY GRILLING TIPS: 48 HOURS AHEAD

Tip: The more salt or acidity in your marinade, the faster it will work.

Recipe to Try: Provençal Leg of Lamb

Tip: A simple paste made with oil and spices can be rubbed on tofu two days in advance.

Recipe to Try: Spiced-Tofu Sandwiches

EASY GRILLING TIPS: 24 HOURS AHEAD

Tip: A balsamic vinaigrette doubles as a marinade. During a 24-hour soak, steak picks up enormous flavor.

Recipe to Try: Balsamic-Marinated Flank Steak

Tip: Add spices and herbs to brines for extra flavor.

Recipe to Try: Asian-Brined Cornish Hens

EASY GRILLING TIPS: SAME DAY

Tip: The calcium in yogurt tenderizes food fast, so meat and fish don’t need to marinate for long.

Recipe to Try: Tandoori Salmon

Visit http://www.foodandwine.com/articles/easy-grilling-recipes for grilling recipes!

Best 100 Calorie Snacks!

Mon, 07 May 2012 06:44:00 -0500

Savory Bites

-29 pistachios

-60 Pepperidge Farm Baby Goldfish Crackers

-1 Jolly Time Healthy Pop 100 Calorie Mini Bag popcorn

-25 EatSmart Café Fries

-12 Back to Nature Sesame Ginger Rice Thins

-12 Quaker Quakes Cheddar Cheese Rice Snacks

-40 Rold Gold Classic Style Pretzel Sticks

Dairy Delights

-1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits

-1 Kraft Polly-O Superlong Twist-Ums string cheese stick

-1 Yoplait Light Smoothie

-½ cup low-fat cottage cheese with 5 strawberries

Hearty Helpings

-Campbell's Soup at Hand Blended Vegetable Medley

-1 hard-boiled egg with 1 slice Melba toast

-4 slices Sara Lee Honey Ham with 2 teaspoons honey mustard, rolled in lettuce leaf

-½ mini bagel with 1 ounce smoked salmon

Fruits & veggies

-2 cups raspberries

-28 grapes

-1 cup blueberries

-1 cup mango chunks

-½ medium cantaloupe

-15 strawberries dipped in 1⁄4 cup Cool Whip Lite

-45 steamed edamame (green soybeans)

-2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1⁄2 mini pita

-½ red bell pepper dipped in 3 tablespoons hummus

Top 100 Workout Songs!

Fri, 04 May 2012 05:34:00 -0500

Don't let music bring your workout down! Here's the top 12:

9. "It's Not Over" — Chris Daughtry
10. "This is Why I'm Hot" — Mims
11. "Beautiful Liar" - Beyonce and Shakira
12. "Dance, Dance" — Fall Out Boy
13. "Suddenly I See" — KT Tunstall
14. "Smack That" — Akon with Eminem
15. "What Goes Around Comes Around" — Justin Timberlake
16. "The Sweet Escape" — Konvict Remix; Gwen Stefani, featuring Akon
17. "When You Were Young" — The Killers
18. "Beautiful Day" — U2
19. "Buttons" — Pussycat Dolls
20. "Get Me Bodied" — Beyonce

View the Top 100 at http://www.fitnessmagazine.com/workout/music/popular-playlists/reader-favorites-top-100-workout-songs/

Top 10 Reasons to Cycle!

Wed, 02 May 2012 09:52:00 -0500

There are many health benefits that are associated with cycling. Let's look at a few of the major benefits:

Cycling is one of the easiest ways to exercise

You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people are put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.

Cycling builds strength and muscle tone

Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling.

Cycling increases muscle tone

Cycling improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end and hips.

Cycling builds stamina

Cycling is a good way to build stamina. It is very effective in doing so,

because people enjoy cycling and they wouldn’t really notice that they have

gone farther the last time they went cycling.

Cycling improves cardio-vascular fitness

Cycling makes the heart pound in a steady manner and helps improve cardio-vascular fitness. Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups the legs, raising heart rate to benefit stamina and fitness.

Cycling eats up calories

Cycling is a good way to lose those unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride.

Cycling improves heart health

According to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%. A major study of 10,000 civil servants suggested that those who cycled 20 miles over the period of a week were half as likely to suffer heart disease as their non-cycling colleagues.

Cycling improves coordination

Cycling is an activity that involves the whole body. Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.

Cycling reduces stress

Any regular exercise can reduce stress and depression and improve well being and self esteem. Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one’s mind out of everyday-life stress and rejuvenates his soul.

When incorporating cycling into an over-all fitness program, there are many aspects to consider. Here are some important things to remember:

Consult your doctor

Most people can do cycling. However, it is still best to consult your doctor when thinking about incorporating a cycling activity into an overall fitness program. They shall advise you regarding your limits and capacities and what you should avoid doing.

Cycling is a base training activity

Let’s say that the doctor says that there is nothing wrong with you engaging into cycling as a part of your overall fitness program, what do you do next? Remember that cycling should be considered as a base training activity. Base training activities are those, which provide endurance and aerobic training at the same time. Re-align your fitness program such that biking becomes the starting activity for the week. Other activities such as circuit training should be done so as to complement the benefits of cycling.

Start slowly and then increaseyour cycling

For beginners, they should employ a program wherein cycling is done three times a week. Doing it two times a week is also fine, but this depends on the capabilities of the person undergoing the training.

Increase speeds gradually

Gradual increase in speeds is an important aspect of fitness cycling. Cycling can also be strenuous to the body and the key towards successful fitness cycling is to be patient and not hurry in increasing your limits.

Better safe than sorry

Cycling is great fun but it is important to get the right equipment for the activity. Head gear, kneepads, elbow pads should all be in place when cycling.

Fitness cycling can really be integrated into any fitness program. With every turn of the wheel, calories are burnt, strength is built and wellness is achieved.

Save MONEY While Shopping

Thu, 26 Apr 2012 18:36:00 -0500

Food prices are escalating at an alarming rate these days. Blame it on the rising cost of fuel to ferry food from farms to market and also the demand for ethanol gas, which is made from corn.

But there are ways to save money when food shopping if you are willing to put in the time and effort. Try these tips, courtesy of www.couponmom.com:

Clip coupons to defray costs; use the weekly fliers that stores distribute to learn what’s on sale before you hit the aisles.

Make a shopping list, and check it twice to avoid going to the store more often than necessary.

Know the prices for the top 10 foods that you typically buy, and track those costs for several weeks. Once you know the typical price range, stock up when something goes on sale.

Become a “member” at the stores where you shop most frequently, so you can make use of their cost-saving loyalty programs. Some stores will double coupons for members who show their card at the register, while others offer two-for-one bargains. Many stores are starting to accept coupons that are downloaded and printed off the Internet, and others now offer discounts to seniors.

Shop at big-box stores for staples, such as paper goods and cleaning products. But do exercise caution, as the “savings” you realize can quickly be wiped out by impulse buys, like discounted flat-screen televisions or designer handbags!

The Best SUPERFoods

Fri, 20 Apr 2012 09:11:00 -0500

10 Everyday Super Foods

These easy-to-eat foods are packed with multiple nutrients to help you stay healthy.

By Kathleen M. Zelman, MPH, RD, LD

WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD

Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols," says Zied. "And lactose sensitive people may tolerate yogurt better than milk." Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don't like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. "Dairy foods contain practically every nutrient you need for total nutrition -- and in just the right balance," says bone health expert, Robert Heaney, MD. "No other food group in the diet is as complete or as economical."

Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.

Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss," says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting together your own "100-calorie packs" of nuts for easy and portable snacks.

Kiwis are among the most nutritionally dense fruits, full of antioxidants, says Ward. "One large kiwi supplies your daily requirement for vitamin C," says Ward. "It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it." The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.

Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.

Beans, beans, good for your heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.

Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don't like salmon, Lichtenstein recommends eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) "The benefits of eating salmon or other fatty fish twice weekly far outweigh any risks, but if you are concerned, check with your doctor," says Zied.

Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. "Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source," says Ward. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.

Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked -- and think of all the calories you can save over that loaded baked potato. "If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss," says Zied. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.

Berries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.

Allergy Season: Natural Remedies!

Tue, 17 Apr 2012 19:35:00 -0500

What are Allergies?

Allergies are exaggerated immune responses to substances that are generally not considered harmful. There are many different types of allergies, such as food allergies and skin allergies. Allergic rhinitis is a type of allergy that occurs when your immune system overreacts to airborne particles such as dust, dander, or pollen, causing symptoms such as a runny or itchy nose and sneezing.

Allergy to plant pollen is commonly called hay fever and affects approximately 40 million people each year in the United States.

Symptoms of Allergy

Runny nose, nasal congestion

Sneezing

Watery eyes

Itchy, watery eyes, nose or throat

Coughing

Postnasal drip

Fatigue

Facial pressure or pain

Natural Allergy Remedies

1) Butterbur

The herb butterbur (Petasites hybridus) is a shrub-like plant that grows in northern Asia, Europe, and parts of North America. Extracts made from the herb have been used in folk medicine for migraines, stomach cramps, coughs, allergies and asthma.

Butterbur is being studied as a natural allergy remedy. Although how butterbur works is still not known, it is thought to work in a similar way to allergy medications by blocking the action of histamine and leukotrienes, inflammatory chemicals involved in allergic reactions.

In a study involving 186 people with hay fever, participants took a higher dose of butterbur (one tablet three times a day), a lower dose (one tablet two times a day) or a placebo. After two weeks, both the higher and lower dose relieved allergy symptoms compared to the placebo, but there were significantly greater benefits seen with the higher dose.

In another study, 330 people with hay fever were given a butterbur extract (one tablet three times a day), the antihistamine drug fexofenadine (Allegra), or a placebo. Butterbur was as effective as fexofenadine at relieving sneezing, nasal congestion, itchy eyes, and other hay fever symptoms, and both treatments were more effective than the placebo.

Side effects of butterbur may include indigestion, headache, fatigue, nausea, vomiting, diarrha, or constipation. Pregnant or nursing women, children, or people with kidney or liver disease should not take butterbur.

Butterbur is in the ragweed plant family, so people who are allergic to ragweed, marigold, daisy, or chrysanthemum should avoid butterbur.

The raw herb as well as teas, extracts, and capsules made from the raw herb should not be used because they contain substances called pyrrolizidine alkaloids that can be toxic to the liver and kidneys and may cause cancer.

It is possible to remove the pyrrolizidine alkaloids from butterbur products. For example, in Germany, there is a safety limit to the level of pyrrolizidine alkaloids allowed in butterbur products. The daily recommended dose cannot exceed 1 microgram per day.

2) Quercetin

Quercetin is a type of antioxidant called a flavonoid. Although there is still isn't enough research to conclude that quercetin is an effective allergy remedy, it is thought to prevent the release of the inflammatory chemical histamine, which is involved in allergy symptoms such as sneezing and itching.

Quercetin is found naturally in certain foods, such as apples (with the skin on), berries, red grapes, red onions, capers, and black tea. It is also available in supplement form. A typical dose for allergies and hay fever is between 200 and 400 milligrams three times a day. To find out more about quercetin, read the quercetin fact sheet.

3) Carotenoids

Carotenoids are a family of plant pigments, the most popular being beta-carotene. Although no randomized controlled trials show that carotenoids are effective remedies for allergies, a lack of carotenoids in the diet is thought to promote inflammation in your airways.

There are no guidelines or research that suggests a certain target intake for hay fever. Many people don't even get one serving of carotenoid-rich foods a day. If this is you, consider striving for one to two servings a day to up your intake.

Good sources of carotenoids include apricots, carrots, pumpkin, sweet potato, spinach, kale, butternut squash, and collard greens.

4) Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential fatty acid that we must obtain through our diet. Research suggests that they may reduce the production of inflammatory chemicals in the body (prostaglandin E2 and inflammatory cytokines).

Although there are no randomized controlled trials showing that omega-3 fatty acids are effective allergy remedies, a German study involving 568 people found that a high content of omega-3 fatty acids in red blood cells or in the diet was associated with a decreased risk of hay fever.

Good sources of omega-3 fatty acids are:

Fish oil capsules: providing 1 to 1.2 grams of EPA and DHA per day. Side effects of fish oil may include indigestion and a fishy aftertaste. Fish oil has a mild "blood-thinning" effect. If taking warfarin (Coumadin) or heparin or are at risk of bleeding complications, do not take fish oil without consulting a doctor. Fish oil should not be taken two weeks before or after surgery.

Flaxseed oil: 1 tablespoon two to three times a day.

Walnuts, 1 ounce (14 halves) a day

At the same time, reducing foods rich in arachidonic acid might be wise. One study found an association between arachidonic acid and hay fever. Although arachidonic acid is essential for health, too much has been found to worsen inflammation. This means reducing intake of egg yolks, red meat, and shellfish.

Next page: food, nettles, nasal irrigation, and acupuncture for allergies...

View the full article at http://altmedicine.about.com/od/healthconditionsatod/a/allergies.htm

Top 25 At Home Exercises

Mon, 09 Apr 2012 07:32:00 -0500

While I love belonging to a gym for the social interaction and the latest and greatest in fitness equipment, I do quite a bit of travelling these days and can often be away from my fitness facility for weeks on end. Because of this, in celebration of ACE’s 25th anniversary I’m providing my favorite 25 fitness exercises that you can do anytime, anywhere – from your living room floor in front of the TV, to a hotel room half-way around the world. The only equipment you need is yourself – meaning NO EXCUSES. 1. Supermans Who doesn't want to think they have super powers? Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes. User Rating: | View Exercise » 2. Push-up The Push-up is an oldie but goodie. You can modify intensity by changing hand placement. User Rating: | View Exercise » 3. Contralateral Limb Raises Don’t let the name scare you – this is great for toning those troubling upper body areas. User Rating: | View Exercise » 4. Bent Knee Push-up A great starting option if you struggle with the correct form using a full Push-Up. User Rating: | View Exercise » 5. Downward-facing Dog Slow and controlled movement very important – wonderful calf stretch. User Rating: | View Exercise » 6. Bent-Knee Sit-up / Crunches Most people don’t know how to perform a proper sit-up/crunch – that is until now. Core Power! User Rating: | View Exercise » 7. Push-up with Single-leg Raise A great progression from a regular Push-Up but remember to keep proper form. User Rating: | View Exercise » 8. Front Plank This is harder than it looks! Your back and abs will love you. User Rating: | View Exercise » 9. Side Plank with Bent Knee Great way to add in hips work without the need for any equipment other than your own body weight. User Rating: | View Exercise » 10. Supine Reverse Crunches Advanced crunch that targets the entire core region. If you feel pain in your back – STOP. User Rating: | View Exercise » 11. Cobra This is my “good morning, time to wake up” exercise – great way to get ready for a busy day. User Rating: | View Exercise » 12. Squat Jumps A bit of heart rate work while working on total body movement. User Rating: | View Exercise » 13. Forward Lunge If I could only do one leg exercise for the rest of my life, a lunge would be my choice. User Rating: | View Exercise » 14. Forward Lunge with Arm Drivers Start with the regular lunge and work up to this advanced exercise hitting some core areas. User Rating: | View Exercise » 15. Glute Activation Lunges Often missed, this Gluteus workout is the MAXIMUS. User Rating: | View Exercise » 16. Glute Bridge Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements. User Rating: | View Exercise » 17. Hip Rotations (Push-up Position) I’ve always had problems finding a good hip exercise – do this before any push-up exercises so you can stabilize your body before fatigue. User Rating: | View Exercise » 18. Side Lunge Advanced in terms of needing to include some movement into what becomes a static pose. User Rating: | View Exercise » 19. Side Lying Hip Abduction A common mistake is raising the leg too high in this exercise. Small but effective movement. User Rating: | View Exercise » 20. Side Lying Hip Adduction Even smaller movement than Abduction but equally important. User Rating: | View Exercise » 21. Side Plank (Modified) Advanced exercise that brings together a combination of core exercises. If you feel joint pain, STOP. User Rating: | View Exercise » 22. Side Plank with Straight Leg Don’t forget to breathe on this exercise – exhale on the exertion. User Rating: | View Exercise » 23. Single Leg Stand I do this one while brushing my teeth in the morning – some call it crazy, I call it multi-tasking. User Rating: | View Exercise » 24. Standing Calf Raises - Wall My shins are my weak points, thus finding a great exercise like this to improve that area is important. User Rating: | View Exercise » 25. Supine Pelvic Tilts May not look like an abdominal exercise, but you will feel the burn after a set of these. View exercise demos and the full article: http://www.acefitness.org/article/2863/

What is a Raw Food Diet?!

Wed, 04 Apr 2012 10:52:00 -0500

What Is The Raw Food Diet? What Are The Benefits Of The Raw Food Diet?

The thrust of the raw food diet is the consumption of unprocessed, whole plant-based, ideally organic foods. A minimum of three-quarters of the person's diet should consist of uncooked food. A Raw Foodist - somebody who follows the raw food diet - believes that the higher the proportion of raw foods in our diet, the healthier we will be.

A significant proportion of raw foodists are also vegans - no foods of animal origin are consumed. Some raw foodists consume raw meat and raw animal products.

This article is part of a series called What Are The Eight Most Popular Diets Today?.

There are four broad branches of raw foodism:

Raw vegetarians - only animal products consumed are eggs and dairy; most foods consumed are raw

Raw vegans - no animal products consumed at all; most foods consumed are raw

Raw omnivores - both plant-based and animal based foods are mainly consumed raw

Raw carnivores - meat products are eaten only raw

The Raw Food Diet generally includes:

Beans

Dried fruits

Fresh fruits and vegetables

Freshly made fruit and vegetable juices

Grains

Legumes

Milk from a young coconut

Nuts

Other organic or natural foods which have not been processed

Purified water (not tap)

Seaweeds

Seeds

Sun-dried fruits

Depending on the lifestyle, the following may also be included:

Eggs

Fish (sushi, sashimi)

Meat

Milk and dairy products (non-pasteurized/non-homogenized)

What is salt? How much salt should I eat? Raw foodists say that if you consume mainly uncooked foods you will achieve significant desirable weight loss and weight stability - you will not put the weight back on. They also believe that a raw food diet enhances your body's ability to prevent and fight diseases, especially chronic diseases. Raw foodism says that raw and living foods contain essential food enzymes that are destroyed if the food is heated to above 116 Fahrenheit (47 Celsius/Centigrade).

Foods are prepared in a special way. Sprouting grain seeds and bean seeds are consumed, as opposed to the whole uncooked grain or bean. Nuts are soaked, some fruits are dried. Many fruits and vegetables are juiced. The only heating that is allowed is with a dehydrator - this blows hot air through the food, never above 116 Fahrenheit. Raw foodists also may also blend and chop up their foods.

What are the benefits of a Raw Food Diet?

Raw foodists say that enzymes are the life force of a food. Nature has given each food its unique perfect mix. These vital enzymes allow us to fully digest our foods without having to rely on our own digestive enzymes. They say that the cooking process destroys or alters these enzymes, as well as essential vitamins and minerals. Raw foodists believe that cooked foods take longer to digest and clog up our digestive system and arteries with partially digested fats, proteins and carbohydrates.

The following health benefits are highlighted by followers of a raw food diet:

You will have more energy

Your skin will have a much better appearance

Your digestion will improve

You will lose weight

Your risk of developing heart and cardiovascular diseases will significantly drop

Beware of some potentially unsafe foods

Nutritionists and dietitians say the following foods should be consumed with caution:

Buckwheat - greens are toxic when raw. If juiced or eaten in large amounts they can be toxic for people with fair skin. Buckwheat has 'fagopyrin' which triggers photosensitivity, as well as some other skin problems.

Kidney beans - have a chemical called phytohaemagglutinin. Raw kidney beans and sprouts may be toxic.

Alfalfa sprouts - the toxin canavanine is present.

Cassava - some types may be toxic, this may include cassava flour.

Raw eggs - Avadin, which is present in raw eggs but inactive in cooked eggs, is a vitamin B7 inhibitor. The consumption of 24 egg whites may inactivate the vitamin B7. In addition, salmonella bacteria is present in some eggs, which can cause serious illness if they are not cooked.

Peas - raw seeds of the genus lathyrus (Grass pea, Kesari Dhal, Khesari Dhal or Almorta) may cause a neurological weakness of the lower limb (lathyrism).

Apricot kernels - contain amygdalin which contains cyanide

Parsnips - contain furanocoumarin, a chemical produced by plants as a defense mechanism against predators. Many furanocoumarins are toxic.

Meat - when raw may contain harmful bacteria, parasites and viruses.

Milk - when raw may contain Mycobacteria bovis, which can cause non-pulmonary TB (tuberculosis).

Pros and Cons of the Raw Food Diet

At Medical News Today we have received many comments by people who have been following or continue following raw foodism. Below is a list of the Pros and Cons they have sent us:

Pros

Much better skin

More energy

Weight loss

Sustained weight loss

Better blood test results (for example, cholesterol and lipid levels)

Cons

Requires a lot of organization

Motivation - Hard to keep it up, especially when going out to eat

Requires a lot of preparation

Digestive problems, such as irritable bowel. Some commented that this improved after a while.

10 Steps to Help You Avoid Losing the Exercise Thrill

Tue, 03 Apr 2012 16:34:00 -0500

10 Steps To Help You Avoid Losing The Thrill

By Garrett J. Braunreiter

What's your excuse for not making it to the gym on a consistent basis? Locker room too smelly? Eye candy not sweet enough? Music volume making your ears bleed? Feeling intimidated by buff bodies crowding the free-weight area?

Most people start off strong with an exercise program, and then within a few weeks they've got an excuse for not being there.

The majority of people will stop participating in a new workout program within the first 90 days which is why health clubs that are packed in January can seem virtually empty by March.

Which brings us to you.

If you're starting a new exercise program, you're probably very excited about it, which is great. But that excitement is going to wear off, at which point you'll begin to notice how much time and effort a workout plan really requires.

And that's the point where you may be tempted to start pulling back, or even to quit entirely. But we're not about to let that happen. Follow these steps from the very beginning, and you'll be one of those dedicated gym members who really get their money's worth.

1. Make workouts a key part of your schedule. Many people see exercise merely as recreation, not a necessity, which means it's the first thing to go when daily schedules get crunched. YOU NEED TO DECIDE that working out is as important as ANYTHING in your life, even as important as LIFE ITSELF.

If you don't, as soon as the initial excitement of a new program is over, everything else will get in the way; business appointments, family obligations, TV, sitting on your duff. Write your workout times into your calendar and stick to them just as you would a vital business meeting.

2. Keep it mellow. You're a lot more likely to keep your program for the long term if you avoid letting going to the gym become a hassle. Choose a gym you can get to in a reasonable amount of time at the time of day you're going to train.

If you're fighting gym traffic, you'll be a lot less motivated. Find a place where you won't have to line up to use the equipment you want. And unless you'll be going at the end of the day and can wash up at home, make sure it has clean showers and a comfortable changing environment.

3. Don't bite off more than you can chew. Many people often start out too aggressively, going to a level that's higher than they're capable of. As a result, they injure their muscle fibers, so for 48 hours they're walking around like a mummy. Then they stop going to the gym because they find themselves dreading the pain.

Many people don't realize that long, drawn out workouts is NOT better. You're not giving your body enough time to recover between workouts. 60 minutes TOPS (if you're doing a strength and aerobic workout), or about 30 minutes of a strength OR aerobic workout. Make those minutes COUNT! You can still workout daily as long as you keep your workouts short.

4. Set achievable goals. It's inevitable that as you start a new program, you picture yourself looking like the models on TV or in the magazines. But if you set your sights too high, you may find yourself discounting the gains you are making. When you're starting out, go over your long-term goals with a trainer or coach, and decide what you can achieve based on your workout schedule.

Then, instead of looking far into the future, give yourself intermediate weekly and monthly goals, such as doing an extra rep or lifting 10 more pounds. If you always have new goals to shoot for, it stays interesting.

REMEMBER: You're not exercising to lose weight. You're exercising because of HOW YOU'LL FEEL as a RESULT of exercising regularly. You WILL get leaner, you WILL have more energy, you WILL have a higher self-esteem. If you don't achieve the goals in the time you first set, it's not the goal that's wrong. It's the time frame that was wrong. Keep focused on your goals.

5. Chart your progress. Gains from one workout to the next can be subtle, and the only way to know how well you're really doing is to write everything down. Keep a journal of your workouts, as well as what you eat. Even people who are diligent don't remember exactly how well things went if they keep everything in their head.

When you write it down, you can compare results, see what is and isn't working, and see that as time goes on YOU'RE REALLY MAKING PROGRESS.

6. Mix it up. Doing the same workout over and over again gets old fast, and your results won't be as good as if you try a variety of exercises. Instead of doing 40 minutes daily on the treadmill, try every darn aerobic machine in the gym and go on hiking, in-line skating and bicycling adventures whenever you get a chance.

Change your weight training routine regularly to keep things interesting and to help break through plateaus. A lack of variety leads to staleness. A good rule of thumb is to change your sets, reps, weight, and rest periods every 3-4 weeks. You'll have more fun if you learn new tools and keep doing different things.

7. Go one on one. One reason working out can seem less enjoyable than playing sports is that it lacks interplay with others. But there are lots of ways to have some spirited competition in the gym, whether it's racing >> on treadmills or competing (safely) with your weightlifting buddy. When two guys are on the same regimen, they can make things more fun by having "mini-contests."

Try going as many reps as you can on a certain weight. Or see who can lift the most weight for 4-5 reps. Just make sure the contest rules specify doing the exercise right, since sacrificing form to lift more weight can be dangerous.

8. Work with a trainer or coach.Workouts seem easier and are more effective with a professional proddingyou on; plus, you're more likely to feel obligated to show up (especially if he's going to charge you anyway). When there's someone watching you and keeping an eye on your progress, there's incentive to keep going. If you can't afford to hire a trainer for every workout, just do it every couple of weeks or once a month and have him/her help you set goals for you to reach in between.

Also, consider getting a training partner - just make sure it's somebody who will show up every time, is dedicated as you are... in other words, a clone of you.

9. Force yourself to hang in there religiously for the first three months. Nothing sustains motivation better than results. However, whether you're a beginner or a competitive bodybuilder, your muscles must be given enough time to adapt to the growth and recovery periods that strength training requires.

Though you may see some results, like increases in strength, early on, noticeable changes in your physique CAN take up to three months. (NOTE: This DOESN'T mean that everyone will take this long to see results. I've had clients see results in the first couple of weeks; some waited a few months before things fell into place.)

It also takes that long to establish a rhythm and discipline to your training schedule, but after three months of dedication, you'll be a lot less likely to fall off the training wagon.

10. As soon as you miss a workout, re-motivate yourself. This is the danger zone, the time when most people start giving up. You've missed one workout, so what's the big deal about skipping another, or all of them? Before you know it, your whole program could go down the tubes. If you miss a workout, you miss a workout. It's over. You can't bring it back. So it makes NO sense to beat yourself up about it.

20 Shocking Facts About Your Body

Fri, 30 Mar 2012 11:55:00 -0500

Fun Fitness Facts

1. You would need to drink a quart of milk every day for three to four months to drink as much blood as your heart pumps in one hour.

2. Your heart is about the size of your fist and weighs about as much as a softball.

3. In the course of a lifetime, the resting heart will have pumped enough blood to fill 13 supertankers.

4. The pink under your fingernails is the blood in your capillaries.

5. Your heart is the strongest muscle of your body and beats about 100,000 times in one day, in an average adult.

6. We need light in order to see. Animals that live in deep caves or in the great depths of the ocean where there is no light are often blind or have no eyes at all.

7. A person breathes 7 quarts of air every minute.

8. Almost half the human body's weight is made from one of three types of muscle tissue.

9. The human nervous system can relay messages to the brain at speeds of up to 200 miles per hour. Your brain receives 100 million nerve messages each second from your senses.

10. In one day, some 4000 children and teenagers take up smoking.

11. Underwater swimming is the only time you should hold your breathe while exercising.

12. Your brain weight about 3 pounds, is a pinkish gray color and is about the size of a cauliflower.

13. Your tongue is the only muscle in your body that is attached at only one end.

14. The three bones of the middle ear are so small all three could easily fit on your thumbnail.

15. If all 600 muscles in your body pulled in one direction, you could lift 25 tons.

16. If the 300,000,000 tiny air sacs (alveoli) in your lungs could be laid out flat, they would cover a home swimming pool.

17. Tongue prints are as unique as fingerprints.

18. If you weight 100 pounds on earth, you will weigh about 264 pounds on Jupiter.

19. There are 206 bones in the human body. One fourth of them are in your feet.

20. The human body has 45 miles of nerves.

The Truth About Belly Fat

Tue, 27 Mar 2012 18:01:00 -0500

The Truth About Belly Fat

What you need to know -- and do -- about belly fat.

By Sonya Collins

WebMD Feature Reviewed by Laura J. Martin, MD

Belly fat – we all want less of it. But did you know that it may even be a problem for thin people, though they don't know it? And that some of it hides deep inside, around your inner organs, where it may pose a silent health threat if there's too much of it -- no matter what size you wear?

It's true: There's more to belly fat than your size.

Where did it come from? What's it doing to you? And what can you do about it?

Before you go any further, this is not about fat phobia. Your body needs some fat. And it's not about judging yourself or anyone else.

Instead, it's about geography -- where your fat is located -- even if you can't see it.

Not all fat is the same. “It behaves differently in different places,” says Carol Shively, PhD, a pathology professor at Wake Forest School of Medicine. And its behavior is the key to what your fat is doing to you.

People store most of their fat in two ways:

Just under the skin in the thighs, hips, buttocks, and abdomen. That's subcutaneous (under the skin) fat.

Deeper inside, around the vital organs (heart, lungs, digestive tract, liver, etc.) in the chest, abdomen, and pelvis. That's called "visceral" fat.

Subcutaneous fat is the fat we can see, and visceral fat is the fat we can’t.

Though many people are self-conscious about the fat they can see, research shows that hidden fat -- in people of any size -- may pose the bigger threat.

Like Another Organ

Fat doesn't just sit idle. It acts like an organ that secretes substances, says Kristen Hairston, MD, who is assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

While visceral fat provides necessary cushioning around organs, Hairston says, it secretes "lots of nasty substances” that can be absorbed by the neighboring organs.

For instance, visceral fat cells release inflammatory compounds that can lead to insulin resistance and some cancers. Excess visceral fat is linked to greater risk of high blood pressure, type 2 diabetes, heart disease, dementia, and cancers of the breast, colon, and endometrium.

Read the rest at: http://www.webmd.com/diet/features/the-truth-about-belly-fat

Top Workout Mistakes Women and Men Make

Fri, 23 Mar 2012 06:28:00 -0500

1. Only sticking to cardio

You've heard it before-strength training is key. It helps you build muscle, which in turn torches more calories throughout the day. Do 30-60 minutes of strength training moves, 3-4 times a week, Andrea recommends.

2. Thinking more is more

Spending too much time in the gym can derail your workout. Overdoing exercise can not only lead to injury, it can make you loathe exercise. So instead of spending every waking our pumping out cardio, stick to shorter, higher intensity workouts to blast calories. And make sure you let your body recover!

3. Not eating enough

You may believe that starving yourself is the only way to drop the pounds, but not fueling your body can backfire. It slows your metabolism and puts your body into starvation mode, which means you're not burning as many calories as you would when you were properly nourished. Plus, your workouts will suffer because you won't have as much energy to exert to a sweat session.

4. Doing the same workout repeatedly

News flash: your body is smarter than you think, so if you're spending all your time doing one workout (i.e, reading a magazine while exerting minimal effort on the elliptical) five days a week, you're not going to see optimal results. The key to changing your body is to mix up your routine and challenge your body.

5. Not eating enough protein

Protein builds muscle. Muscle burns more calories than fat. If you don't eat enough protein, you'll not only feel hungrier, leading to possible binges when hunger strikes, but you won't be as toned if you aren't giving your body what it needs to create lean muscle.

6. Giving up when you don't see immediate results

Many people get frustrated when they log in hours at the gym but don't see a drop on the scale. But they are putting too much emphasis on that major number they want to get to, not on how they feel. If you're hitting the gym, you're gaining muscle (and losing fat!), so even if you're not seeing a dramatic decrease in weight right away, a better measure of your progress is to see how your clothes are fitting you.

10 Grocery Tips for Healthy Shoppers

Mon, 19 Mar 2012 06:44:00 -0500

10 Grocery Tips for Healthy Shoppers

By Kait Fortunato • For Active.com

Here are some great tips to save calories, money, and time at the grocery store. Grocery shopping can be a challenge, but with this advice you can be on your way to a smaller waistline and bigger savings.

1. Plan Ahead

Go to the store with a shopping list and stick to it. Also check for coupons ahead of time and incorporate them into your list. Plan ahead for complete meals throughout the week.

2. Buy in Season

Blueberries are a cheap treat in the summer but practically an investment in the fall. Check your farmer’s market for local ingredients, which are picked at the peak of their nutrition. Consider growing some of your own produce as well.

3. Purchase in Bulk

Use one main ingredient and dress it up differently. Turn ground turkey into chili, turkey burgers, and a topping for tacos. Buy produce by the bag, and remember that frozen fruits and vegetables are just as nutritious as the fresh kind—and they are cheaper.

Buy big containers of yogurt and add your own “fruit on the bottom” as well as big bags of snacks to make your own “100-calorie packs” for the week, rather than buying them prepared. Lean cuts of meat should be purchased when they are on sale. Freeze them for future use.

4. Spice it Up

The use of spices is also a great trick to save money. Lean chicken breasts can taste differently with unique spices. Also, using spices rather than fatty dressings and marinades will eliminate extra calories.

5. Check Ingredients

If you have a hard time reading the label or are overwhelmed by the amount of ingredients, there are probably better options available.

6. Choose Lean Protein

Fish, chicken, and turkey are much leaner than beef and pork products. When selecting ground beef, pick the leaner options.

7. Beware of Advertising

Be careful when choosing things that are low-fat or “no sugar added”. Give the label a quick check to make sure the product isn’t loaded with artificial sweeteners. A “low fat” label will often mean more sugar. Real food is best and remember to use portion control.

8. Think Whole Foods

The more processed the food, the higher the price. Nutrient-rich foods will help you stay full longer than the empty calories found in refined products. Also, drink a lot of water. Fruit juices and soda can add up on the grocery bill and in your calorie count.

9. Evaluate Portions

Use pricey meats as an accent, not the main event. Make half your plate vegetables.

10. Save the Leftovers

The individual frozen entrees and soups available for quick meals are expensive and high in sodium. You can save money and eat healthier by packing leftovers for lunches or quick dinners.

Outdoor Exercises for Spring

Thu, 15 Mar 2012 15:47:00 -0500

6 Great Ways to Get Fit Outdoors

Experts share their favorite ways to shape up and have fun outside.

By Jennifer Nelson

WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD

You've been indoors most of the winter, with just a treadmill for company. And then you hear it -- the siren call of warmer weather, calling you outside.

You'd be wise to heed that call. Pleasant temperatures and the visual interest of your surroundings can not only motivate you to exercise, but help you enjoy it more, experts say.

"And if you love doing an activity, you're more apt to do it regularly," says Robyn Stuhr, exercise physiologist and director of the Women's Sports Medicine Center at New York's Hospital for Special Surgery.

But what should you do once you get out of doors? Fitness experts who spoke to WebMD gave us their picks for some of the best (and most enjoyable) fitness activities out there: walking, jogging, biking, swimming, hiking, and kayaking.

Walking

You say walking's too pedestrian? Actually, it's one of the best lifetime sports.

"It's easy on the joints, you don't need a lot of fancy equipment, and you can burn calories, even though it's a more modest amount compared to some other activities," says Stuhr.

Current national guidelines recommend exercise (such as brisk walking) for 30 minutes, most days in a week.

According to the guidelines, walking for 30 minutes, 5 days a week, at a brisk pace (about 4 mph) will help ward off chronic disease.

"Your risk of heart disease, diabetes and high blood pressure go down as a response to just increasing your level of physical activity," says Stuhr.

Beyond that, if you're trying to lose weight, you should shoot for 60 minutes of walking most days of the week. To keep weight off, get 60-90 minutes of walking most days.

Sound daunting? The trick is to incorporate walking into your daily life and break the time into several manageable spurts. Consider walking the kids to school or the bus stop in the morning, hoofing it to pick up a bag of groceries or run errands at lunchtime, and walking the dog or taking a stroll after dinner each evening.

Equipment Needed: Good athletic shoes are all you need.

Pros: Walking is a weight-bearing exercise (which means it's good for bone health) and helps build cardiovascular endurance. Almost everyone can do it, regardless of fitness level.

Cons: You may not lose weight as quickly as with some other forms of cardiovascular exercise.

Jogging/Running

Jogging is terrific for your heart and lungs, and it improves your stamina. If you're trying to lose weight, it can burn calories more quickly than walking.

"On the negative side, running does put more stress on the joints -- the knees, ankles, and hips," says Stuhr.

The key is to start slowly. The general rule is to increase your time or distance by no more than 10% each week.

"The reason we make that suggestion is not because the heart and lungs can't handle it, but the joints and muscles are a little slower to adapt to the stress of vigorous exercise," Stuhr says. Too much too soon, and you can develop tendinitis or a variety of muscle or joint problems.

Equipment: It's important to get a good pair of running shoes, and, for women, a quality sports bra. Pay attention to the surface on which you run. Paths and grass are softer, but they're uneven and could have holes. Concrete is harder, but good shoes help absorb shock.

Pros: Running is an excellent cardiovascular exercise. A 150-pound woman can burn 306 calories running for 30 minutes at 5 mph (a 12-minute mile). A study published in the Archives of Internal Medicine in 1999 found that aerobic exercise like running may be as effective as medication for treating depression in some people.

Cons: Running can be hard on muscles and joints and can cause injuries such as shin splints and tendinitis.

Cycling

Not only is bicycling an excellent cardiovascular exercise, but you can really explore your community by cycling to different neighborhoods or in parks, bike paths, or trails. Many people cycle to commute to work.

While running tends to target the hamstrings (the muscles in the back of your thighs), cycling uses the quadriceps (the muscles on the front of the thighs) more.

It's important to make sure your bike is fitted properly to your body; otherwise, you'll put too much stress on your back or knees.

"I recommend finding a bike shop or a demo program where you can try a bike out," says Tonya Laffey, a professional mountain biker and founder of MTB Chick Racing. "I would highly recommend getting a fit kit, which measures you for the bike."

When you're getting started, you want a softer seat but not one that is too wide, or you won't be able to get behind it, Laffey tells WebMD. If you're a woman, try a women's racing saddle. It will be more comfortable but may take some time to get used to.

If your gym offers spinning classes, they can help you prepare for biking outdoors.

It's also a good idea to learn basic bike repair, Laffey says.

Equipment: You need a bike, a helmet, and gloves with a little palm padding, which will absorb vibration and cushion your hands in a spill.

Pros: Biking is fun, can be used as transportation, and works different muscles than walking or running.

Cons: Equipment can be expensive. Cycling isn't weight-bearing exercise (the type that helps build healthy bones), so you'll need to couple it with strength training or another form of weight-bearing activity for optimum fitness

Swimming

Swimming is a wonderful cardiovascular conditioner that also helps tones arms and legs, and it's very easy on the joints, says Stuhr.

In fact, it's perfect for people who have muscle or joint problems. The weightlessness of the water helps them exercise pain-free.

Swimming will increase your stamina, can help ward off diabetes and high blood pressure, and relieves stress, Stuhr tells WebMD.

Equipment: A swimsuit and maybe goggles.

Pros: Most people already know how to swim; it's fun, refreshing, and forgiving of excess weight or physical disabilities.

Cons: Not everyone has easy access to pools, lakes, or the ocean. Swimming is not weight bearing, so you should pair it with other activities such as walking or lifting weights.

Hiking

Hiking uses a lot of up-and-down movement, so you get a tremendous leg workout along with the cardiovascular benefits.

Not only that, but hiking provides a relaxing atmosphere for a workout that doesn't seem like a workout at all. Listening to the birds and a babbling brook, and enjoying the cool breeze of the forest, provides a break from daily stresses, says Sheri McGregor, author of 60 Hikes Within 60 Miles: San Diego.

Hiking is also a great sport to do along with a friend or mate. But it does require some preparation.

"A beginner should do a little research and find short hikes that offer good scenery without too much difficulty or special equipment," McGregor says.

Beginners should also be aware of potential dangers in their area. Snakes, mountain lions, biting flies, or bees can be an issue.

You'll also need to dress for quickly changing temperatures -- think layers. And be sure you know if water is available where you're heading. A good regional hiking book with area trails is a great investment.

More difficult hikes offer a sense of accomplishment. McGregor and her spouse do "extreme" hikes, requiring intense boulder scaling that engages the mind as well as the body. For extra adventure and challenge, you can backpack.

Equipment: You'll need a good pair of hiking boots, a backpack (to carry water and supplies), and possibly a walking stick.

Pros: Hiking is a great leg, ab, and butt workout, and it helps build cardio endurance. A 150-pound woman can burn 200-plus calories hiking 30 minutes.

Cons: Unless you live near hiking territory, this is generally a weekend-only activity. Try walking, jogging, or another activity for your weekday workouts.

Kayaking

Kayaking is primarily an upper-body sport, but it also works the muscles of the center of your body, back, and stomach.

In fact, "many beginner kayakers fatigue early because they rely mostly on their arms rather than their core," says Brian Clark, a kayaking enthusiast and residence life management area coordinator at Roanoke College in Salem, Va.

Beginners should start by taking a class or clinic in a pool or flat-water location.

"You'll learn how to roll the kayak, paddling technique, read the river and what to do for problems like getting pinned against rocks," says John Benson, director of the Sewanee Outing Program at Sewanee, the University of the South, in Tennessee.

To prepare your body for kayaking, pay attention to working out your shoulders, abs, and lower back. It's also important to work on your flexibility, Clark says. Pilates and yoga are helpful for this.

Equipment: A kayak, a helmet, a, personal flotation device, and safety gear such as throw ropes. A neoprene or wet suit is good to have in cooler weather.

Pros: If you love the water, kayaking is a fun and scenic way to work out.

Cons: Equipment is expensive, and you need training before you hit the water on your own. For most of us, this is a weekend-only activity.

'Superfoods' Everyone Needs

Wed, 14 Mar 2012 05:41:00 -0500

'Superfoods' Everyone Needs

Experts say dozens of easy-to-find 'superfoods' can help ward off heart disease, cancer, cholesterol, and more.

By Susan Seliger

WebMD Feature Reviewed by Charlotte E. Grayson Mathis, MD

Imagine a superfood -- not a drug -- powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You'd surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.

"The effect that diet can have on how you feel today and in the future is astounding," says nutritionist Elizabeth Somer, author of Nutritionfor aHealthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals.

"Even people who are healthy can make a few tweaks and the impact will be amazing," Somer says. "I'd say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted."

You don't need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: "Every superfood is going to be a 'real' (unprocessed) food," Somer points out. "You don't find fortified potato chips in the superfood category."

How to Enjoy Nutritious Exotic Fruits

Top Superfoods Offering Super Health Protection

Beans

Blueberries

Broccoli

Oats

Oranges

Pumpkin

Salmon

Soy

Spinach

Tea (green or black)

Tomatoes

Turkey

Walnuts

Yogurt

Blueberries -- Antioxidant Superfood

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

"Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits," says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann's 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. "I tell everyone to have a serving (about 1/2 cup) every day," Dr. Kulze says. "Frozen are just as good as fresh." Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.

Omega 3-Rich Fish -- Superfoods for the Heart, Joints, and Memory

"We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's," Somer says. "There is some evidence to show that it reduces depression as well."

Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

Soy -- Superfood to Lower Cholesterol

A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. "Look for tofu, soy milk, or edamame -- not soy powder," says Somer. In other words, soy sauce won't do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.

Fiber -- Superfood Aids Weight Loss and Checks Cholesterol

A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it's a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad, recommends Kulze. "Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium," Kulze warns.

Tea -- Superfood for Lowering Cholesterol and Inhibiting Cancer

"The overall antioxidant power of black tea is the same as green tea," says Kulze, "but green tea does have ECGC, a powerful antioxidant that we really do think is quite special." A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn't. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.

Calcium

OK, OK, you know the drill: Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:

Age 9 to 18 -- 1,300 mg

Age 19 to 50 -- 1,000 mg

Age 51 and over -- 1,200 mg

And Finally, the Yummiest Superfood Yet ... Dark Chocolate

New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Kulze recommends that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that's our kind of health food!

The Nine Secrets of a Long Life

Fri, 09 Mar 2012 10:40:00 -0600

The Longevity Expedition

Dan Buettner's search for the fountain of youth

Text by Josh Dean

Photograph by David Bowman

Dan Buettner knows a little something about longevity. He’s the holder of three separate Guinness World Records for distance biking: a 15,500-mile ride from Alaska to Argentina in 1987, when he was 27; a 12,888-mile journey across the Soviet Union in 1990; and a 12,172-mile jaunt through Africa completed in 1992. But it was research on longevity first published in National Geographic that really established his bona fides on the subject. The Minnesota native traveled to four countries to study the world’s heartiest humans. In Sardinia, Okinawa, Costa Rica, and Loma Linda, California, Buettner partnered with scientists to examine anomalous pockets where the number of centenarians vastly exceeded the statistical average. These areas became the subject of his book The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest (National Geographic). This spring Buettner continued his research, visiting a fifth zone, the Greek island of Ikaría in the Aegean Sea.

Despite the tremendous cultural and geographic differences between these distant lands, Buettner has identified common practices that seem to aid in extreme longevity. He calls these “The Power Nine,” or the nine rules any person can follow in the hopes of emulating the world’s longest-living humans.

We caught up with the author and anthropological explorer, now 49 and still based in Minnesota, and asked him about his work, as well as whether living the adventure life offers a speed pass to health and happiness.

Do you consider what you do adventuring?

I’m of the impression that most things sold as expeditions are stunts—bungee cords from hot-air balloons or stunt-y trips up Everest. These things don’t really add to the public discourse. They don’t offer up ideas. In my opinion, expeditions need to add to the body of knowledge or they need to educate.

The Power Nine: Secrets of long life from the world's healthiest humans

1. Move: Find ways to stay active

2. Plan de Vida: Discover your purpose in life

3. Downshift: Take a break

4. 80% Rule: Don't overeat

5. Plant Power: Choose greens

6. Red Wine: A glass a day

7. Belong: Stay social

8. Beliefs: Get ritualistic

9. Your Tribe: Family matters

Read the rest of the article at http://adventure.nationalgeographic.com/2009/06/live-longer-dan-buettner-text/1

Stretching: Focus on Flexibility

Wed, 07 Mar 2012 09:07:00 -0600

Stretching: Focus on flexibility

You can stretch anytime, anywhere. Just follow these tips to do it safely and effectively.

By Mayo Clinic staff

Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right?

Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly.

Benefits of stretching

Studies about the benefits of stretching have had mixed results. Some show that stretching helps, while others show that stretching has little if any benefit. The main benefits of stretching are thought to be:

Improving athletic performance

Decreasing the risk of activity-based injuries

Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.

Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.

Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere — in your home, at work, in a hotel room or at the park — you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.

Focus on major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.

Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 30 seconds. Repeat each stretch three or four times.

Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.

Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.

Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.

Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you're going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.

Know when to exercise caution

In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.

Also, don't think that because you stretch you can't get injured. Stretching, for instance, won't prevent an overuse injury. Talk to your doctor or physical therapist about the best way to stretch if you have any health concerns.

7 Stick-to-Your-Diet Tricks You've Never Heard of for 2012

Mon, 05 Mar 2012 06:57:00 -0600

7 Stick-to-Your-Diet Tricks You've Never Heard of for 2012

Can reaching for a camera, toothbrush, or box of crayons really help ratchet up your willpower when cravings hit? Yes, say experts

By ANGELA HAUPT

Another year, another resolution. The goal may be the same, but the outcome doesn't have to be. You can succeed in 2012. No more falling off the weight-loss wagon a couple of months in, or sheepishly returning the skinny jeans you bought with such hope. These 7 easy and unconventional tricks can help you stay on track this time around:

Picture yourself. Find a photo of yourself you either love or hate, whichever hits you harder. Carry it around—and whip it out and stare at it whenever temptation strikes. Seeing yourself at your thinnest or heftiest—maybe even snapshots of both—might stiffen your resolve when you pass Dunkin' Donuts or watch The Office with potato-chip-addicts, says registered dietitian Keri Gans, author of The Small Change Diet. Need a stronger reminder? Magnet the visuals to your refrigerator, too, she says.

Bet on it. "Diet betting" is catching on among friends, relatives, and coworkers. The idea is to place real bets on who can lose the most weight over a specified period, tracked by weekly weigh-ins. A study published in 2008 in the Journal of the American Medical Association found that people given financial incentives—for this study it was a chance to earn about $200—were more successful at weight loss than those without money on the line. Can't find willing competition? Sites like stickK.com require dieters to hand over their credit card information and sign contracts pledging to meet certain goals. If they fall short, say by failing to lose the weight they vowed to, it'll cost them—their credit card will be charged anything from a couple of dollars to $200 per week, depending on the terms they agreed to, with the money donated to a designated person or charity.

Color your way thin. Crave a cookie after a bad day? Reach for crayons and a coloring book instead, says registered dietitian Dawn Jackson Blatner, author of The Flexitarian Diet. "Color therapy" as she calls it, is a relaxing and meditative activity that keeps your hands busy doing something productive, rather than opening a box and shoveling cookies into your mouth. Positive distractions are often a solution to emotional eating and mindless snacking.

Brush your teeth. A fresh, minty mouth can help quash pre- and post-meal nibbling, says Jackson Blatner. Brushing your teeth before you begin cooking will deter you from taking bites throughout the process—potentially cutting hundreds of mindless calories. Re-brush immediately after finishing a meal; once the minty flavor fades, you'll know if you're really hungry enough for seconds or if your body just hadn't had time to process the meal yet.

Shoot your dinner. No, not go hunting. Research suggests that dieters who keep a photographic record of everything they eat lose more weight and are likelier to stick to their diet than those who don't. An online photo food diary holds you accountable: You have to look at every bite you consume, which discourages overeating and mindless munching. Launch your own weight-loss blog, or post the photos to your social media profiles. Cell phone cameras make instantly uploading photos a cinch. If you'd like more anonymity, and don't want your food photos to be linked to your Facebook or Twitter accounts, check out Foodspotting, Chowhound, and FoodCandy. You can create a profile that's not immediately shared with everyone in your online social circle.

Spice things up. Mustard powder, mustard seeds, nutmeg, cinnamon, and cayenne pepper are packed with flavor. Weave these and other spices into meals—they'll stimulate your taste buds, making food more satisfying, so you won't eat as much. A trick with similar roots: When you need to nibble on something, try an Atomic FireBall. The low-cal candy is sweet but spicy, and will similarly help calm your appetite.

Role-play. Heading to an event where you'll be tempted with hors d'oeuvres that ooze calories, an extensive dessert spread, and high-calorie alcoholic beverages? Plan how you'll politely but firmly turn down food, and practice ahead of time with a friend, colleague, or yourself in front of the mirror. And consider inviting a healthy-eating date who will keep you on track, not wax rhapsodic about the cheesecake.

Sleep quality 'improves with age'

Fri, 02 Mar 2012 12:00:00 -0600

The belief that older people tend to suffer worse sleep may be false - in fact the reverse may be true, according to US researchers.

A telephone survey of more than 150,000 adults suggested that, apart from a blip in your 40s, sleep quality gets better with age.

Those in their 80s reported the best sleep, says the study in Sleep journal.

A UK sleep researcher said while poor health could affect sleep, it was a "myth" that age alone was a factor.

While universities have equipment which can measure sleep duration and disturbance in study volunteers, this does not always match the volunteer's own opinion on their night's rest.

The research, conducted by the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania, instead focused on asking large numbers of randomly selected people about their sleep.

They were also asked about their race, income, education, mood and general health.

While being depressed or having health problems was linked to poor sleep quality, once the researchers had adjusted the results to compensate for this, a distinct pattern emerged.

Instead, they found that complaints about poor sleep quality fell as age rose, with the lowest number of complaints coming from the over-70s.

Middle age blip

The only exception to this trend was middle age, where sleep quality was poorer.

Dr Michael Grandner said the original reason for setting up the study was to confirm the precise opposite - that sleep quality declined in old age.

He said: "These results force us to re-think what we know about sleep in older people - men and women."

He suggested that it was possible that older people were sleeping worse, but simply felt better about it.

"Even if sleep among older Americans is actually worse than in younger adults, feelings about it still improve with age."

Professor Derk-Jan Dijk, Professor of Sleep and Physiology and Director of the Surrey Sleep Research Centre, said the study was "interesting".

He said: "We have got to get away from all these myths about ageing - many people are very content with their sleep."

However, he said that asking people for their subjective opinion about sleep patterns could produce answers that were dependent on their mood at the time.

"If you are angry because your boss didn't give you a pay rise, your perception of sleep quality may be very different from someone who is feeling generally content."

The Hidden Fat Content in Your Diet

Thu, 01 Mar 2012 18:14:00 -0600

The Hidden Fat Content in Your Diet

Do you nitpick over every last calorie and crumb, but let fat content go by the wayside? Fat grams are just as important to consider as calories, and you may be surprised at which foods have a shockingly high fat content.

By Diana Rodriguez Medically reviewed by Niya Jones, MD

It's probably no surprise that greasy cheeseburgers, French fries, and pizza are loaded with fat. But did you know that even certain vegetables and healthy fish can have a high fat content? Keep in mind that fat is an important part of a healthy diet and while not all fat is bad, the fat content of a given meal should be evaluated just as closely as its calories.

Fat Content in Your Diet: How Much Fat Is Okay?

It's important to pay attention to how many fat grams you eat each day to make sure you're getting just the right amount of fat in your diet and no more.

The recommendation is that no more than 30 percent of your daily calories should come from fat, says Anne Wolf, RD, a researcher at the University of Virginia School of Medicine. Based on the average daily total intake of 2,000 calories, this means we should eat less than 65 grams of fat each day. "Typically we're eating well over what we need," notes Wolf.

There are two kinds of fats, commonly considered "good" and "bad" fats. Saturated and trans fats are bad, as they are linked to a number of health problems, like heart disease, diabetes, and obesity. Unsaturated fats — the good ones — can actually protect your body from some of these conditions. Still, that doesn't mean you can eat them without limit because too much of any fat, or of any food for that matter, can lead to weight gain.

When tracking the fat content of your meals, make sure that most of your fat intake is in the form of unsaturated fats, that less than 20 grams are coming from saturated fats, and that hardly any are from trans fat.

Fat Content in Your Diet: Fat in Everyday Foods

Think of the foods that frequently make up your daily meals. Have you ever considered their fat content? Here are some commonly eaten foods and where they weigh in on fat (typically the bad kinds):

Average fast-food hamburger: 36 grams

Average fast-food fish sandwich: 24 grams

10 French fries: 8 grams

One ounce of potato chips: 10 grams

One slice of cheese pizza: 8 grams

Two ounces of bologna: 16 grams

One hot dog: 14 grams

Three slices of cooked bacon: 10 grams

One ounce cheddar cheese: 8 grams

One cup whole milk: 7 grams

Two tablespoons of peanut butter: 14 grams

One teaspoon of butter or margarine: 4 grams

One serving of most breads, bagels, and cereals: about 1 gram

If some of those numbers don't look that bad to you, pay attention to the amounts and serving sizes of each of them. When was the last time you ate only one ounce of potato chips, just 10 fries, or a single slice of pizza? So think about fat content before you indulge in a burger and fries for lunch followed by pizza for dinner.

Fat Content in Your Diet: Surprisingly High-Fat Foods

While the high fat content of certain foods is no surprise, you may not realize that many other foods are loaded with hidden fat:

Movie theater popcorn (because of the way it’s processed)

Packaged meals with added sauces, butter, or oil

Highly marbled red meats, including some cuts of beef and lamb — that white marbling is fat

Chicken and other poultry if the skin is eaten

Salad dressings

Perhaps the biggest hidden sources of fats to watch out for are prepackaged snack foods and meals. They often contain dangerous trans fats — frequently listed as partially hydrogenated oil or vegetable shortening in the ingredients — because they give these foods a longer shelf life. Trans fats are particularly unhealthy for your heart and cholesterol levels and should be avoided as much as possible.

While you might know that olive and vegetable oils are high in fat, so are nuts, olives, avocados, and certain fish like salmon, mackerel and sardines. These foods contain the good, unsaturated fats — just monitor how much you eat to control your weight.

Given the high fat content of so many foods, if you're not careful, you could exceed your entire daily fat allowance by lunchtime! Keep an eye on your fat intake, and opt for unsaturated fats in place of saturated and trans fats. Your health, your heart, and your waistline will thank you.

Steps for Keeping Your Knees Healthy

Wed, 29 Feb 2012 09:55:00 -0600

1. Warm-up and stretch before exercising. Warming up and stretching can help the knee joint in many ways, including increasing the circulation of the blood and lymph fluid into and out of joint structures and the adjacent soft tissues and ensuring that the muscles and the ligaments attendant to the knee joint are not too tight. As a result, tension on the tendons is reduced, and pressure on the knee is relieved.

2. Develop muscle balance. Strengthen the muscles of the lower body to reduce the amount of force that goes through the knees. Make sure that you maintain an appropriate muscle balance between the quadriceps and hamstrings (i.e., a 3-to-2 strength ratio is recommended) to provide an improved level of stabilization and strength for the knee joint.

3. Avoid doing too much exercise. Some individuals hurt their knees because of the overuse syndrome. Simply stated, cumulatively, they place excessive demands on their knees.

4. Avoid sudden increases in the intensity of exercise. Allow your body to gradually and progressively adapt to the demands that you impose on it. Doing too much too soon can injure your knees. Keep in mind that some actions that alter intensity level are not as obvious as others. For example, changing your approach to exercising (i.e., running hills instead of jogging on a flat terrain) may unduly increase your level of intensity.

5. Protect your feet. Your feet (particularly how and where they strike the ground when exercising) can have a profound effect on your knees. In this regard, two of the most meaningful actions you can undertake are to wear shoes that fit properly and provide adequate cushioning and to immediately take care of any foot problem (e.g., blisters) that occurs.

6. Vary the mode of exercise. Using several exercise modalities keeps you from repeatedly stressing the same bones and muscle groups, thereby keeping the orthopedic stress on your knees to a minimum.

7. Be conscious of possible load forces on your knees when choosing your exercise mode. Whenever possible, avoid engaging in an exercise modality that places unduly high impact forces on your knees (i.e., running stadium stairs, running downhill, etc.).

8. Use exercise equipment properly. Improper use of exercise equipment can cause knee problems. For example, if you exercise on a stationary bike, check the position of the pedal crank relative to the seat post. If the crank is not relatively close to the seat post, you will place undue stress on your knees while exercising.

9. Keep your weight down. Maintaining an appropriate level of weight can reduce the stress on your knees. Excessive weight can increase your risk of degenerative conditions, such as osteoarthritis of the knee.

10. Listen to your body. Pain is your body's signal that you may be placing too much stress on your knees. Reducing or stopping whatever is causing the stress is the primary step in ensuring that your actions don't lead to a more serious injury.

Burning Fat: Myths and Facts

Tue, 28 Feb 2012 15:09:00 -0600

Burning Fat: Myths And Facts

A popular myth is that there is a specific range of heart rates in which you must exercise to burn fat. Even many cardio machines display a “fat-burning zone” on their panels, encouraging people to exercise in a specific heart rate range. Have you ever wondered if you really have to exercise in a specific heart rate zone to lose fat? And what happens if you venture out of that zone? Jason R. Karp, PhD, a nationally recognized speaker, writer and exercise physiologist who coaches recreational runners to Olympic hopefuls through his company, RunCoachJason.com, sheds light on this issue.

Fuel Use During Exercise

You use both fat and carbohydrates for energy during exercise, with these two fuels providing that energy on a sliding scale. During exercise at a very low intensity (e.g., walking), fat accounts for most of the energy expenditure. As exercise intensity increases up to the lactate threshold (the exercise intensity that marks the transition between exercise that is almost purely aerobic and exercise that includes a significant anaerobic contribution; also considered the highest sustainable aerobic intensity), the contribution from fat decreases while the contribution from carbohydrates increases. When exercising just below the lactate threshold, you are using mostly carbohydrates. Once the intensity of exercise has risen above the lactate threshold, carbohydrates become the only fuel source.

If you exercise long enough (1.5–2 hours), your muscle carbohydrate (glycogen) content and blood glucose concentration become low. This metabolic state presents a threat to the muscles’ survival, since carbohydrates are muscles’ preferred fuel. When carbohydrates are not available, the muscles are forced to rely on fat as fuel.

Since more fat is used at low exercise intensities, people often assume that low-intensity exercise is best for burning fat, an idea that has given birth to the “fat-burning zone.” However, while only a small amount of fat is used when exercising just below the lactate threshold, the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat used is also greater.

The Bottom Line

For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume. Fat and weight loss is about burning lots of calories and cutting back on the number of calories consumed. For the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates.

SIDEBAR: Workouts For Fat Loss

To maximize your fat loss, try these workouts. For assistance in designing effective, safe workouts, consult with a certified personal trainer.

Go Hard

A great way to perform high-intensity exercise and decrease your body fat percentage is through interval training, which breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your postworkout metabolic rate. Try one or two of these workouts each week:

5–6 x 3 minutes at 95%–100% maximum (max) heart rate (HR) with 2-minute active recovery periods

4 x 4 minutes at 95%–100% max HR with 3-minute active recovery periods

8–12 x 30 seconds fast with 1-minute active recovery periods

Each of these interval workouts should include a warm-up and a cool-down.

Go Very Long

Long runs or bike rides (≥ 1.5–2 hours at 65%–70% max HR) that stimulate mitochondrial synthesis and promote the depletion of glycogen threaten the muscles’ survival, since carbohydrates are muscles’ preferred fuel. In response to this threat, muscles “learn” how to use fat more effectively and over time become better fat-burning machines.

Upcoming 5K Races All Over Michigan!!

Thu, 23 Feb 2012 18:00:00 -0600

Looking for a 5K to run in Michigan? This list leaves you with plenty of options!!!

April Fool's Day Twinkie Run Ann Arbor, MI 04/01/2012

Ann Arbor Marathon, Half-Marathon, & 5-K Ann Arbor, MI 06/17/2012

Burns Park Run Ann Arbor, MI 05/06/2012

Leaders & Best 10-Mile Ann Arbor, MI 09/23/2012

Big House Big Heart Ann Arbor, MI 04/15/2012

Epic Clinic Series Ann Arbor, MI 03/11/2012

Epic Clinic Series Ann Arbor, MI 04/15/2012

Ann Arbor Firecracker 5-K Ann Arbor, MI 07/04/2012

Shamrocks & Shenanigans 5-K Run/Walk Ann Arbor, MI 03/11/2012

Cowboy Trail Run Augusta, MI 06/03/2012

Cheetah Chase 5-K Run/Walk Battle Creek, MI 06/23/2012

Al Kayner's St. Patrick's Day Races Bay City, MI 03/17/2012

Driathlon Bay City, MI 09/16/2012

Lake Michigan College Spring Training 5-K & 10-K Benton Harbor, MI 04/21/2012

Birch Run Charity 5-K & 10-K Birch Run, MI 09/22/2012

Dash for Destiny Birmingham, MI 05/06/2012

Triceratops Tri & Kids' Clinic Brighton, MI 06/20/2012

T Rex Tri & Kids' Tri Brighton, MI 08/15/2012

Pterodactyl Tri & Kids Clinic Brighton, MI 07/18/2012

Hospice Holiday 5-K Brooklyn, MI 03/10/2012

Dare Devil Dash Brown City, MI 07/28/2012

City of Burton Memorial Day 5-K Run/Walk Burton, MI 05/28/2012

Canton Liberty Run Canton, MI 06/16/2012

Waugoshance Trail Marathon Carp Lake, MI 07/13/2012

Tri To Finish's Beatles On The Bay Triathlon & Duathlon Caseville, MI 07/15/2012

Tri To Finish's Charlevoix Triathlon & Duathlon Charlevoix, MI 08/18/2012

Heart & Sole Chelsea, MI 05/05/2012

Clare Irish Festival 10-K, 5-K, &, 2-Mile Walk Clare, MI 03/17/2012

The Dalmatian Run Clio, MI 06/14/2012

Martian Invasion of Races Dearborn, MI 04/14/2012

Martian Marathon & Half-Marathon Dearborn Heights, MI 04/13/2013

Martian Marathon & Half-Marathon Dearborn Heights, MI 04/14/2012

Martian Marathon & Half-Marathon Dearborn Heights, MI 04/12/2014

The GORUCK Challenge Detroit, MI 09/29/2012

Heart of Detroit Detroit, MI 06/30/2012

Heart of Detroit Run Detroit, MI 08/11/2012

A2 Turkey Trot Dexter, MI 11/10/2012

Siren Chase 5-K East Grand Rapids, MI 08/14/2012

Reeds Lake Trail Blazer East Grand Rapids, MI 07/04/2012

Trojan Trail 5-K Run/Walk East Lansing, MI 08/11/2012

Evart Area 4th of July 5-K Evart, MI 07/04/2012

Tri To Finish's Cinco de Mayo 5-K & 10-K Flint, MI 05/05/2012

Run Like a Wildebeest (Greg Flint's Run) Flushing, MI 04/28/2012

Joseph Caimi Memorial 5-K Trail Run/Walk Goodells, MI 08/26/2012

Katty Shack 5-K & 1-Mile Run/Walk Grand Haven, MI 04/21/2012

Rock the World 5- K Obstacle Race Grand Ledge, MI 07/01/2012

Rock the World 5K-Obstacle Race Grand Ledge, MI 06/30/2012

Traffick Stop 5-K Grand Rapids, MI 08/25/2012

Beat the Grandma 5-K Grand Rapids, MI 06/16/2012

He Tried She Tried We Tried Grass Lake, MI 07/22/2012

Tri Kids Tri Ann Arbor Grass Lake, MI 06/23/2012

Tri Goddess Triathlon Sprint, Mini Sprint & Duathlon Grass Lake, MI 06/24/2012

Tri Goddess Triathlon Half, Olympic & Aquabike Grass Lake, MI 08/26/2012

Battle of Waterloo Grass Lake, MI 08/19/2012

The Qualifier Great Lakes Bay Region, MI 05/20/2012

Moonlit Miles for Marrow Greenville, MI 07/13/2012

Yooper Sprint Triathlon Hancock, MI 06/17/2012

Dances With Dirt - Hell Hell, MI 09/22/2012

Higgins Lake Sunrise Run Higgins Lake, MI 06/16/2012

Holland Hospital Park 2 Park Half-Marathon & 5-K Holland, MI 09/22/2012

Homes For Hope Womens Only Triathlon & Duathlon Holly, MI 06/10/2012

Tri To Finish's Holly Recreation Area Triathlon & Duathlon Holly, MI 08/12/2012

Bell Foundation/Big Brothers Big Sisters Harvest Half-Marathon & Family Fun Festival Ishpeming, MI 10/06/2012

Miles For Missions 4-Mile & 2-Mile Run/Walk Jackson, MI 05/26/2012

Kalamazoo Mud Run Kalamazoo, MI 06/02/2012

Borgess Run for the Health of It Kalamazoo, MI 05/06/2012

The Legend Laingsburg, MI 08/04/2012

ASM's Annual 5-K Run/Walk for Autism Acceptance Lansing, MI 05/19/2012

BWL Hometown Power 5-K Lansing, MI 08/11/2012

Relay For Life of Lansing 5-K Walk/Run Lansing, MI 05/06/2012

Lansing Marathon Lansing, MI 04/22/2012

T-Rex Trail Ten-Miler Lowell, MI 07/04/2012

Wild West 100-K, 50-K, & Relay Lowell, MI 05/27/2012

Old Farts Marathon Lowell, MI 08/18/2012

Mackinac Island 8-Mile Run & Walk Mackinac Island, MI 09/08/2012

Mackinac Island Lilac Festival 10-K Run & Walk Mackinac Island, MI 06/09/2012

Mackinac Island Great Turtle Race Mackinac Island, MI 10/27/2012

Ringside Fitness Marquette Marathon Marquette, MI 08/31/2012

Oaklawn Hospital Hospitality Classic Marshall, MI 05/19/2012

5-K Run for Hope Marysville, MI 05/12/2012

Tri Del Sol Triathlon & Duathlon Middleville, MI 07/21/2012

Midland Community Center's Dow Run/Walk Midland, MI 05/19/2012

Childhelp Run the Course Milford, MI 04/21/2012

Merrell Down & Dirty National Mud and Obstacle Series presented by Subaru! Milford, MI 08/26/2012

Montrose Blueberry Festival 5-K & 8-K Road Races Montrose, MI 08/19/2012

Out For Blood Duathlon & 5-K Mount Pleasant, MI 04/21/2012

Grand Island Trail Marathon Munising, MI 07/28/2012

Hume Home 5-K Run Muskegon , MI 09/08/2012

Norway Spring Classic Norway , MI 04/21/2012

Run Fit 5-K & Fit Kids? Run Novi, MI 05/02/2012

Flirt With Dirt Novi, MI 06/09/2012

Ed Hansen Memorial Run Ontonagon, MI 09/02/2012

Tahqua Trail Run Paradise, MI 08/11/2012

Northern Michgian Sports Medicine Center's Bear River Crawl Petoskey, MI 07/21/2012

Run Woodstock Pinckney, MI 09/07/2012

Trail Marathon/Road Ends Weekend Pinckney, MI 04/28/2012

Run for Recovery: Healthy Minds, Healthy Bodies Port Huron, MI 05/12/2012

Muddy Watters Trail Series #2 Rochester Hills, MI 07/14/2012

Muddy Watters Trail Series #3 Rochester Hills, MI 08/18/2012

Muddy Watters Trail Series #1 Rochester Hills, MI 06/23/2012

Muddy Watters Fall Cider Slam Rochester Hills, MI 10/27/2012

MOM 5-K for Mental Health Awareness & Suicide Prevention Royal Oak, MI 05/05/2012

Stepping Out Across Michigan to Cure Scleroderma 5-K Run Royal Oak, MI 06/24/2012

Go The Extra Mile For Covenant Kids Saginaw, MI 04/29/2012

Tri To Finish's Saginaw Heathco Triathlon & Duathlon Saginaw, MI 07/22/2012

Swampfoot 4-Mile Saint Clair, MI 09/01/2012

Sault Area Chamber Chase Sault Ste. Marie, MI 09/22/2012

Summer Solstice 5-K Fun Run Sault Ste. Marie, MI 06/16/2012

Tri To Finish's Stoney Creek Triathlon & Duathlon Shelby Township, MI 08/05/2012

Shepherd Maple Syrup Festival 5-K Shepherd, MI 04/28/2012

Somerset Stampede Half-Marathon & 5-K Run/Walk Somerset Center, MI 08/18/2012

The Downriver DASH 5-K Race/Walk Taylor, MI 04/21/2012

Nikki's Shortcut 5-K Run/Walk Three Oaks, MI 10/06/2012

Run Vasa Traverse City, MI 09/29/2012

Bayshore Marathon Traverse City, MI 05/26/2012

Kettunen Center's 5-K Trail Run/Walk Tustin, MI 08/18/2012

Art & Orchard Festival Fun Run 5-K & 10-K Washington Township, MI 06/09/2012

Red Carpet Run West Bloomfield, MI 08/08/2012

The Tom Broughton Memorial 5-K Fun Run/Walk West Branch, MI 05/05/2012

Run Drugs Out Of Town Westland, MI 06/09/2012

MSRC District 9 Fun Run Westland, MI 05/12/2012

Mission 5K & 10K White Lake, MI 05/12/2012

Metro Way 5-K Wyoming, MI 07/15/2012

Run Scream Run Ypsilanti, MI 10/06/2012

HAPPY RUNNING!!!

"How Can I Lose Weight Successfully?" Answered by Health Experts

Wed, 22 Feb 2012 17:27:00 -0600

Dr. Michael Roizen answered:

You lose weight by first setting an attainable goal, like 10,000 steps a day and no food after 8:00 pm. Then, second, make small changes every day. It’s really true that slow and steady wins the race in weight loss. You begin with physical activity like dancing when Dr. Oz does, walking in place during the show, and doing push-ups during the commercials. Increase your activity level by making simple changes like choosing to take the stairs instead of the elevator or the escalator. Find a parking space farther away from the building you wish to enter. Begin a daily walking program and increase step numbers daily until you’ve reached 10,000 or more, no excuses--just do it. Stepping 10,000 times a day is the single most important thing you can do for your health (third most important is recording your steps every day with a buddy or on a web site--overpay for a pedometer; in fact, get two so you’ll never have an excuse like I can’t find it). Walk your dog more often--he will love you more for it. After the 4th or 5th week of increased steps, begin to add in resistance and cardio work.

The fourth most important thing you can do for your health is eliminate inflammatory foods, a.k.a., the 5 Food Felons. They are: (1) saturated fat, (2) trans fat, (3) sugar, (4) syrups, especially high fructose corn syrup, and (5) any grain that isn’t whole grain. Some people include dairy, regardless of fat content, in the group of inflammatory foods.

You need support, so hang out with or organize a group of folks who also want to lose weight or are active and at a healthy weight. Find a buddy for support and to give support to if needed.

Do not expect large or fast changes. You did not gain the weight in a short period of time and you won’t lose it in a short period of time--be patient and be consistent.

Dr. Mike Clark of Sharecare Fitness answered:

Weight loss truly comes down to cutting your calories. Calories are the fuel your body needs to survive every day. However, many individuals “over fill their tanks” so to speak, eating too many calories and not moving enough to burn the excess fuel. The calorie surplus leads to increased body fat and weight. So, to lose weight and to keep it off, you have to eat less and move more.

My first piece of advice for successful weight loss is to determine your motivation. It is critical to understand why you want to lose weight. Are you losing weight to live longer, play with your children more, fit into your clothes better? If you have a strong enough “why,” more often than not, you will have the focus and discipline to maintain a success-driven mindset and continue the purposeful actions required over the long haul.

Second, understand the calorie equation and what it will take to create a calorie deficit for yourself each day. To lose 1 pound of fat each week, you need to burn 500 calories per day more than you eat (there are 3500 calories in one pound of fat). There are 2 ways to create that deficit, eat less and/or move more. This can be tricky. For example, did you know that a bran muffin with nuts and a grande 2% white chocolate mocha from Starbucks can yield up to 890 calories – nearly half of the calories recommended for a typical 150 pound individual to eat in a whole day? To burn off this breakfast, it would take about 220 minutes of walking, or 150 minutes of aerobics. As you can see, calories are easy to consume but hard to burn! The lesson here is to count your calories. If you don’t know how many calories you are consuming, you will not be able to successfully manage your weight loss.

Lastly, make it your mission to move more throughout your day. Increasing your daily activity by taking the stairs instead of the elevator, parking at the farthest parking spot and walking, or even standing during your meetings or phone calls each day makes a significant difference in your calorie deficit.

In addition, exercise! For long term success, there is no substitute for the “sweat investment” in your health. Exercise helps condition your heart, lungs and muscles to work more efficiently and can help stave off disease. You don’t have to run a marathon or turn into a bodybuilder; you simply need to add 30 minutes of purposeful, specific, enjoyable exercise into your daily plan.

Penny Ragusano - NASM Elite Trainer answered:

By identifying current unhealthy patterns and then making a conscious and deliberate decision to replace each, one by one, with healthy patterns that you will be able to sustain in the area of exercise, nutrition and mindset. Be clear on the reason you are working towards a healthier you and set realistic goals along the way. Focus on progress towards your goals and always remember you are making longterm lifestyle changes. The journey will not always be perfect and so don't be too hard on yourself along the way.

5 Mind Blowing Benefits of Exercise

Fri, 17 Feb 2012 10:53:00 -0600

5 Mind-Blowing Benefits of Exercise

Think exercise is all about toned abs and weight loss? It also makes you happier and smarter

By DEBORAH KOTZ

June 30, 2010 RSS Feed Print

Maybe you exercise to tone your thighs, build your biceps, or flatten your belly. Or maybe you work out to ward off the big killers like heart disease, diabetes, and cancer. But how about sweating to improve your mind? "Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning," says Harvard Medical School psychiatrist John Ratey, author of the book, Spark: The Revolutionary New Science of Exercise and the Brain. "Even 10 minutes of activity changes your brain." If you need a little extra incentive to lace up those sneakers, here are five ways that exercise can enhance your brainpower:

1. It reverses the detrimental effects of stress. Jumping on the treadmill or cross trainer for 30 minutes can be an instant way to blow off tension by boosting levels of "soothing" brain chemicals like serotonin, dopamine, and norepinephrine. What's fascinating, though, is that exercise may actually work on a cellular level to reverse stress's toll on our aging process, according to a June study from the University of California at San Francisco. The researchers found that stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed fewer signs of aging compared to women who were stressed and not active. Working out also helps keep us from ruminating "by altering blood flow to those areas in the brain involved in triggering us to relive these stressful thoughts again and again," says study coauthor Elissa Epel, an associate professor of psychiatry at UCSF.

2. It lifts depression. Research suggests that burning off 350 calories three times a week through sustained, sweat-inducing activity can reduce symptoms of depression about as effectively as antidepressants. That may be because exercise has been found to stimulate the growth of neurons in certain brain regions damaged during depression. What's more, animal studies have found that getting active boosts the production of brain molecules that improve connections between nerve cells, thereby acting as a natural antidepressant.

[Get Happier and Healthier: A Lifestyle Fix for Depression]

3. It improves learning. Exercise increases the level of brain chemicals called growth factors that help make new brain cells and establish new connections between brain cells to help us learn. Interestingly, complicated activities, like playing tennis or taking a dance class, provide the biggest brain boost. "You're challenging your brain even more when you have to think about coordination," explains Ratey. "Like muscles, you have to stress your brain cells to get them to grow." Complicated activities also improve our capacity to learn by enhancing our attention and concentration skills, according to German researchers who found that high school students scored better on high-attention tasks after doing 10 minutes of a complicated fitness routine compared to 10 minutes of regular activity. (Those who hadn't exercised at all scored the worst.)

[Keeping Your Brain Fit: Ways to Keep Thinking and Memory Sharp]

4. It builds self-esteem and improves body image. You don't need to radically change your body shape to get a confidence surge from exercise. Studies suggest that simply seeing fitness improvements, like running a faster mile or lifting more weight than before, can improve your self-esteem and body image.

5. It leaves you feeling euphoric. Yes, that "runner's high" really does exist if you're willing to shift into high-intensity mode. Ratey recommends sprint bursts through interval training. Run, bike, or swim as fast as you can for 30 to 40 seconds and then reduce your speed to a gentle pace for five minutes before sprinting again. Repeat four times for a total of five sprints. "You'll feel really sparkly for the rest of the day."

Does Cardio Make You Feel Young?

Mon, 13 Feb 2012 10:24:00 -0600

Does Cardio Make You Feel Young?

By Laura Williams •

As you approach middle age and beyond, you may start noticing that things don't always work the way they used to. Maybe you get tired more easily or you find it's harder to stand up after you've been sitting on the floor for a while. You may even start to feel the occasional ache or pain in well-used joints. Just because you're aging chronologically doesn't mean you need to put up with aging biologically.

Research published in the British Journal of Sports Medicine indicates that regular, moderate- to vigorous-cardiovascular exercise could delay biological aging by roughly 12 years. That means when you hit 50, you'll still feel like you're in your 30s, and that's something worth exercising for.

The Research and Results

When an individual ages, a natural decline in aerobic capacity begins to take place at the rate of approximately five ml/[kg*min] per decade. This basically means that if you were in great cardiovascular shape in your 20s, with an aerobic capacity of 50 ml/[kg*min], by your 60s your aerobic capacity would have dipped to 30 ml/[kg*min]. Likewise, if you were in average shape in your 20s with an aerobic capacity of 40 ml/[kg*min], by your 60s your aerobic capacity would have dipped to 20 ml/[kg*min].

What do all these numbers mean? Well, when your aerobic capacity dips to about 18 in men and 15 in women, regular daily activity becomes almost too hard to perform without experiencing extreme fatigue.

According to researchers, relatively high-intensity aerobic exercise performed over a relatively long period of time can boost aerobic power by 25 percent, the equivalent of 10 to 12 biological years. Even if you've allowed yourself to live a fairly sedentary life, starting an aerobic exercise program can reverse some of the biological aging that has already taken place.

The Takeaway

In order to improve your aerobic capacity, you have to challenge your heart and lungs. Just like you have to lift heavier weights in order to become stronger, you have to push yourself during your cardio session in order to increase your lung capacity. If the thought of pushing yourself hard during your cardio routine is enough to make you ditch it altogether, you can take a sigh of relief—pushing yourself hard throughout your workout is unnecessary.

What you need to focus on are activities that push you hard, then allow you to enjoy a period of rest. Interval training and a variety of group fitness classes provide this hard-easy-hard sequence that can enhance aerobic capacity.

8 Easy Ways to Exercise Throughout the Day

Thu, 09 Feb 2012 15:51:00 -0600

8 Easy Ways to Exercise Throughout the Day

February 4th, 2012 | exercise, wellness

If you are finding that you don't have enough time to exercise due to a busy work or home life, there are techniques that you can use throughout the day that will accelerate your weight loss. Most of these can be done just about anywhere and only require a few extra minutes.

1. Take the stairs.

If you work in a building with an elevator, try taking the stairs at least once a day. It may take a little bit longer, but you'll be burning fat while you walk. This of course may not always be feasible, but try to do it at least once a day. You'll have even better results if you completely stop using the elevator.

2. Suck it in.

It sounds silly, but sucking in your stomach throughout the day can actually help tighten your abs and whittle your waist. No one even has to know you're doing it. Just suck in your stomach for five minutes of time throughout the day. This can really help if your exercise options are limited and many women have managed to lose whole dress sizes after just a few weeks.

3. Start fidgeting.

Fidgeting actually does burn calories, particularly if you're someone who always sits stills. We're not advocating driving your co-workers insane with constant movement, but fidgeting with your feet under the desk can make a difference.

4. Use housework.

Housework can actually burn more calories than running and as an extra bonus, your house will be spic and span. Try to set aside thirty minutes a day to vacuum, dust and sweep. You'll be getting a good workout and you'll be getting your heart rate up.

5. Get creative.

If your options are pretty limited, try finding ways to exercise on your lunch break. Walk around outside or at a mall. You'll burn more calories than you would simply sitting at a table.

6. Try leg bends.

You can really work on your lower body without anyone noticing by practicing leg bends under your desk. This is great if you're frequently on the phone and bored out of your skull. Simply unbend your knees and raise up your legs - hold the position for a few seconds and lower them back down. Try several repetitions of this throughout the day.

7. Ask about a company gym.

If you work for a large company, they may be willing to put in a gym for employees. You can then exercise on your lunch break, before you come in for the day or before you leave. Since having fit employees generally means an increase in productivity, most will be willing to consider the addition.

8. Get a desk treadmill / pedal exerciser.

One of the latest innovations is a little treadmill that sits under your desk. You can work your legs all day long without making a sound and you'll stay healthier. Most are quite small and operate on leg power only. This is a discrete way to get your exercise during working hours.

Top Four Cancer Promoting Foods

Wed, 08 Feb 2012 12:07:00 -0600

Most Natural Prevention Strategies Can Reduce Your Cancer Risk by Half...

Through her research, Dr. Horner has gathered a large number of cancer-prevention strategies—about 50 in all! Even more astounding is the rate of effectiveness of many of these strategies.

"[I]f you look at the studies, virtually every single thing that has an influence [causes] almost a 50 percent reduction in cancer risk… and if you combine them, like I said, you'll get these synergistic results where they'll multiply up as far as their effect is concerned.

I'd say the most important thing is what you do or do not put in your mouth… because you can have huge influences by the foods you consume– the spices, the herbs, and so forth. And, the things that you avoid, that's going to give you the biggest results. … Vitamin D cuts your risks in half. Turmeric and anti-inflammatories cut your risk in half. I could go through each thing—and I'm telling you the research shows that there's about 40 to 50 percent reduction [in risk]—so… to say that one is necessarily better than anything else, that's a really hard thing to claim."

The Top Four Cancer-Promoting Foods

Dr. Horner brings up an excellent point, and that is that in order to be effective, you must first STOP doing that which is promoting cancer growth (or poor health in general), and then all the other preventive strategies have the chance to really have an impact. Addressing your diet should be at the top of your list, and rather than adding certain foods, you'll want to eliminate the most dangerous culprits first.

Naturally, processed foods and soft drinks do not belong in a cancer-preventive diet...

Dr. Horner, believes red meat from animals reared in confined animal feeding operations (CAFO's) is also a MAJOR contributor to cancer. These animals are given antibiotics, growth hormones and other veterinary drugs that get stored in their tissues. Additionally, cooking the meat over high heat creates heterocyclic amines, which further add to its carcinogenic effect.

While I do recommend eating meat, I agree that there is absolutely NO benefit to eating CAFO beef. The ONLY type of meat I recommend is organically-raised, grass-fed meats. It's hard for a lot of people to grasp the difference between CAFO and organic meat, but truly, they are like two different species in terms of their nutritional content. One is health harming while the other is beneficial.

So when we're talking about the detrimental impact of red meat on your health, especially in terms of feeding cancer, please understand that we're talking specifically about CAFO beef, aka "factory farmed" meat. Next on the list of cancer-promoters is sugar (this includes ALL forms of sugar, including fructose and grains).

"To me, sugar has no redeeming value at all, because they found that the more we consume it, the more we're fuelling every single chronic disease," Dr. Horner says. "In fact, there was a study done about a year ago… and the conclusion was that sugar is a universal mechanism for chronic disease. It kicks up inflammation. It kicks up oxygen free radicals. Those are the two main processes we see that underlie any single chronic disorder, including cancers. It fuels the growth of breast cancers, because glucose is cancer's favorite food. The more you consume, the faster it grows."

Next is the type of fats that you consume. It's important to remember that every cell membrane is made out of fat, as is your brain. According to Dr. Horner, bad-fats in the diet are a major contributor to ill health and cancer. On the list of fats to eliminate are:

Animal fats from CAFO-raised animals

Trans fats

Partially hydrogenated or hydrogenated fats

Healthy fats of particular importance for cancer prevention are omega-3 and omega-9. According to Dr. Horner, omega-3 in particular serve to effectively slow down tumor growth in estrogen-sensitive cancers such as breast-, prostate- and colon cancers. Fourth on the list of cancer promoters is ANY item that contains xenoestrogens (chemicals that mimic estrogen). This can become a rather long list once you start including any food contaminated with such estrogen-mimicking chemicals, such as BPA, found in the linings of canned goods and in plastics. The list gets truly unwieldy when you include personal care products that contain such chemicals as well…

"There are case reports of five- and six-year-olds going through secondary sex characteristics because of the shampoo that they were using... There are all sorts of different sources where we're exposed to these chemicals from our foods and from the products that we use.

What we're seeing is younger and younger puberty. Around the world, the average age is about 16 years old. In the United States, it's 10 years old now, and sometimes even younger. The problem is that with each menstrual period there is a surge of estradiol, which is the strongest, most abundant form of estrogen, and the one that's most associated with breast cancer. If you start your period very young, you'll have more periods in your lifetime than what a person would have, obviously, if they started at an older age.

In addition to that, when a girl goes through puberty, her breast cells become really sensitive to environmental toxins, radiation, and so forth. They're considered immature. They haven't differentiated– as a more scientific term for it– so there's a longer period of time that they're exposed to these toxins where they have a greater sensitivity."

Dr. Horner reviews a number of other important factors that influence your cancer risk, so for more details, please listen to the interview in its entirety, or read through the transcript.

Eating for Cancer Prevention

According to Dr. Horner, the research clearly shows that the one food that is the most important for optimal health is plant foods.

"Plants are packed full of nutrients, vitamins, and minerals that are crucial for our health. They also have hundreds of phytochemicals in them. These don't have any nutritional or caloric value, but they are like natural medicines, and some of them behave exactly like chemotherapy," she says.

"Every plant has some anti-cancer properties to them. There are some that are standouts. Cruciferous vegetables are something that I really recommend. They're a family of vegetables that include broccoli, cauliflower, kale, collards, and Brussels sprouts…

All of them have several different chemicals in common. They've got indole-3-carbinol, Calcium D-glucarate, and sulforaphane. They have big anti-cancer properties to them, and they inhibit the growth of breast, prostate, colon cancer and a variety of other ones. Of all the families of vegetables to consume, [cruciferous vegetables] are the ones to be aware of, so you can make sure you're including that in your diet frequently."

Naturally, you'll want to make sure the vegetables are fresh, and ideally locally grown and organic. Besides cruciferous veggies, another standout plant for cancer-prevention is flax seed. The lignans in flax seed inhibit the growth of cancer in about a dozen different ways, including the exact same mechanism as the anti-cancer drug Tamoxifen and Arimidex, which shut down an enzyme in fat cells called aromatase that converts androgens into estrogens.

"I hear from patients, "Oh! My oncologist told me not to take flaxseeds, because they're estrogenic,"" Dr. Horner says."They don't understand how plant estrogens or "phytoestrogens" work.

There are all sorts of different strengths to estrogens. Let's say estradiol, which is the strongest, most abundant form– if it hooks on to the estrogen receptor, it may cause a thousand cell divisions. But if a plant estrogen hooks on, it may cause one. When you flood your system with these plant estrogens, I'd say it's kind of like a game of musical chairs. There are only certain numbers of receptors, and whoever gets their first, gets it. They're blocking the strong estrogens from getting on, so that's why it has an inhibitory effect."

Other Lifestyle Factors that Influence Your Cancer Risk

Other lifestyle factors that have been found to have an impact on chronic disease and cancer include:

Vitamin D—There's overwhelming evidence pointing to the fact that vitamin D deficiency plays a crucial role in cancer development. As mentioned earlier, you can decrease your risk of cancer by MORE THAN HALF simply by optimizing your vitamin D levels with sun exposure. And if you are being treated for cancer it is likely that higher blood levels—probably around 80-90 ng/ml—would be beneficial. The health benefits of optimizing your levels, either by safe sun exposure (ideally), a safe tanning bed, or oral supplementation as a last resort, simply cannot be overstated. In terms of protecting against cancer, vitamin D has been found to offer protection in a number of ways, including:

Regulating genetic expression

Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)

Reducing the spread and reproduction of cancer cells

Causing cells to become differentiated (cancer cells often lack differentiation)

Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

To learn the details on how to use vitamin D therapeutically, please review my previous article, Test Values and Treatment for Vitamin D Deficiency.

Getting proper sleep: both in terms of getting enough sleep, and sleeping between certain hours. According to Ayurvedic medicine, the ideal hours for sleep are between 10 pm and 6 am. Modern research has confirmed the value of this recommendation as certain hormonal fluctuations occur throughout the day and night, and if you engage in the appropriate activities during those times, you're 'riding the wave' so to speak, and are able to get the optimal levels. Working against your biology by staying awake when you should ideally be sleeping or vice versa, interferes with these hormonal fluctuations. According to Dr. Horner:

"If we, for instance, go to bed by 10, we have higher levels of our sleep hormone melatonin; there's a spike that occurs between midnight and 1am, which you don't want to miss because the consequences are absolutely spectacular. Melatonin is not only our sleep hormone, but it also is a very powerful antioxidant. It decreases the amount of estrogen our body produces. It also boosts your immune system… And it interacts with the other hormones.

So, if you go to bed after 10… it significantly increases your risk of breast cancer."

Effectively addressing your stress: The research shows that if you experience a traumatic or highly stressful event, such as a death in the family, your risk of breast cancer is 12 times higher in the ensuing five years.

Exercise—If you are like most people, when you think of reducing your risk of cancer, exercise doesn't immediately come to mind. However, there is some fairly compelling evidence that exercise can slash your risk of cancer.

One of the primary ways exercise lowers your risk for cancer is by reducing elevated insulin levels, which creates a low sugar environment that discourages the growth and spread of cancer cells. Additionally, exercise improves the circulation of immune cells in your blood. Your immune system is your first line of defense against everything from minor illnesses like a cold right up to devastating, life-threatening diseases like cancer.

The trick about exercise, though, is understanding how to use it as a precise tool. This ensures you are getting enough to achieve the benefit, not too much to cause injury, and the right variety to balance your entire physical structure and maintain strength and flexibility, and aerobic and anaerobic fitness levels. This is why it is helpful to view exercise like a drug that needs to be carefully prescribed to achieve its maximum benefit. For detailed instructions, please see this previous article.

Additionally it is likely that integrating exercise with intermittent fasting will greatly catalyze the potential of exercise to reduce your risk of cancer and stimulate widespread healing and rejuvenation.

More Information

For more information, please see Dr. Horner's book, Waking the Warrior Goddess: Dr. Christine Horner's Program to Protect Against and Fight Breast Cancer. You can also learn more about Dr. Horner on her website, www.DrChristineHorner.com.

Novi personal trainers give tips on a healthy diet when eating out

Thu, 12 Jan 2012 11:10:00 -0600

The demanding city life tends to rob us of time to pay attention to our health, especially in terms of the foods we eat. It’s often easier to eat out than cook at home; you won’t get past two city blocks without spotting a fast food store or a restaurant around the corner, but eating out in such places may not always be the healthy choice. Most restaurant foods contain plenty of not-so-healthy ingredients—and the portion sizes are huge! If you include those in your regular diet, you could end up having health issues that may affect your mind and body. Whether you’re trying to lose weight or simply to maintain a nutritious diet, you can choose to eat healthy foods even when eating out.

Here’s how you can do it:

Restaurants tend to serve large portions, so find ways to limit how much you eat. You can split a meal with friends or take the remaining portion of it home and just eat it later.

Make sure that you choose the best selection even if you’re locked in tight with very few options. Don’t just give up right away.

Don’t think for a second that you will just go with the flow, because you have a choice and you can choose your meals to be healthier. Instead of French fries, ask to substitute vegetables or side salad. You can also ask for condiments such as sour cream, salad dressing, mayonnaise butter and/or ketchup, to be on the side.

To avoid fatty foods, look for indicators in the menu. Usually foods that are deep fried, or breaded, or butter-dipped are sautéed in oil. Whenever possible, order foods that are grilled, broiled, poached, roasted, or steamed. If no foods on the menu are prepared this way, ask your server to have the food cooked the way you would prefer it.

Avoid the following:

Biscuits

Croissants

Potpies

Quiches

Pastries

Skip the bread altogether or opt for breads that are whole wheat.

Pressure from friends in eating out and fitting in can be tough for you if you’re on a weight loss diet; however, following these simple tips can really make a difference. A healthy diet is the perfect complement to a regular workout routine for safe, effective weight loss.

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375. You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

Body image: Men 'most unhappy about beer bellies'

Thu, 12 Jan 2012 10:59:00 -0600

Four out of five men confess to being unhappy about their body, suggests an online survey by the University of the West of England.

The Centre for Appearance Research at UWE studied the responses of 384 British men with an average age of 40.

The biggest body issue for them was their "beer belly" and lack of muscles.

Thirty-five percent of respondents said they would trade a year of their life to achieve their ideal body weight or shape.

The research suggests that it is not just women who talk among themselves about their body image.

The study compiled from the results of the survey found that 80% of men who responded engaged regularly in conversation about one another's bodies.

The greatest issue men have is with their muscularity, with 60% saying that their arms, chests and stomachs were not muscular enough.

This desire for more muscle mass may explain why one in five men questioned was on a high protein diet, and nearly one in three used protein supplements.

Dr Philippa Diedrichs, who led the study at the Centre for Appearance Research at UWE in Bristol, described this conversation between men about their bodies as "body talk".

She said: "Body talk reinforces the unrealistic beauty ideal which reinforces leanness and muscularity.

"This is traditionally seen as an issue for women but our research shows that men are feeling the pressure to conform too.

"We need to take a collaborative approach to promoting an environment that values diversity in appearance and promotes healthy body image."

Dr Diedrichs said this was not a case of encouraging obesity, but an attempt to not trivialise negative body image issues.

Rosi Prescott, chief executive of Central YMCA which commissioned the research, said: "Historically conversation about your body has been perceived as something women do, but it is clear from this research that men are also guilty of commenting on one another's bodies; and in many cases this is having a damaging effect.

"The high levels of body talk that we have found in men are symptomatic of a growing obsession with appearance."

Karine Berthou, founder of The Succeed Foundation, an eating disorders charity in the UK, said men must be included in body image programmes.

"Negative body image is a serious issue in our society and is a key risk factor in the development of eating disorders."

The Top 3 Holiday Eating Pitfalls and How to Avoid Them

Wed, 14 Dec 2011 08:14:00 -0600

1) Go ahead and enjoy PLANNED indulgences.

It's easy to grab a piece or two of fudge, a small cookie here and there, or a bite of cake (or more) every single day during this time of the year. But you're much better off choosing your indulgences, planning for those, and sticking to just those times. That way, you don't feel deprived over the season, but you don't pay for daily delights either.

I like to pick just one day of the week—call it a cheat day, a free day, or whatever—when I choose to sample from among all of the delicious choices. Every other day? I remind myself that in just x number of days, I can enjoy any or all of those treats I choose. But today, I'm going to stick to my plan—enjoy my delicious Eat-Smart shakes and bars (honestly, they both taste so good, I hardly feel like I'm missing out any way). I guess you could say, it's how to have your cake and eat it too!

2) Workout Intensely, Especially the Morning After Indulging

There's just something about a good, hard workout that gets you past feeling sluggish and bloated from eating too much or eating the wrong foods. This is honestly one of the best ways to get yourself feeling better and more energetic.

For years, I've made a commitment to myself to get out of bed by 5:15 in the morning, so I can start my day with a workout. I've found that the harder I work out, the easier it is to resist foods that aren't going to be nice to my waistline or healthy for my energy levels. After all, I woke up early and worked out hard. Why would I trade all I've already done in the day for a sweet treat? To me, it's just not worth it. I find that during this time of year especially, working out in the morning works best with my schedule. I get up and get to enjoy my workout, without my day getting in the way. Give it a try and see if you don't feel the same way.

3) Surround Yourself with Healthy Options

Make it easy on yourself! Plan your shopping and prepare your meals like usual. Keep your favorite healthy meal choices on hand. We've all heard the saying, Fail to Plan/Plan to Fail. So plan out your meals in advance and keep your healthy foods within easy reach. You're a lot more likely to give in to temptation if you're hungry, thirsty, tired, or distracted. So keep healthy snacks and meals in your car, your cooler or fridge at work, and wherever you're going to be. Make sure you carry your water with you all day—and drink it. Get plenty of rest (at least six to seven hours a night), and keep an eye on your mental game as well to stay focused on your goals.

The better prepared you are, the more likely you are to stay focused and healthy no matter what time of year.

Breaking The Comfort Food Cycle

Thu, 08 Dec 2011 08:27:00 -0600

Sometimes your mood can have a major impact on your diet.

Sometimes everybody either wants a good old hug or a big old plate of of comfort food. What do you hunger for when you are feeling blue? A hot fudge sundae? A big fat greasy hamburger and fries? A bucket of country fried chicken?

Many of these foods temporarily relieve the feelings of sadness or anger or whatever caused us to indulge to begin with by giving us something other than the emotion to focus on, however more often than not the few moments of euphoria are swiftly replaced with feelings of shame or guilt for having strayed so far off track. These feelings can lead to further indulgences and in some cases even giving up on our healthy eating goals completely.

Next time the urge to eat out of stress or anger or sadness comes around, take a moment to simply allow yourself to feel the emotion, recognize that although it may be intense for a few moments, the emotion itself will not harm you and if you allow yourself to feel it, it will pass (and along with it, the urge to eat to stuff it away). If you must distract yourself from it, try calling a friend, going for a walk, or even taking a nap! When you wake the intensity of the emotions you were feeling should be greatly diminished.

Changing the way you cope with these feelings will go a long way towards a healthier and happier you!

3 Ways to Save 700 Calories

Wed, 07 Dec 2011 12:41:00 -0600

Burger Swap

Eat This!

McDonald’s Big Mac

540 calories

29 g fat (10 g saturated)

1,040 mg sodium

Not That!

Sonic SuperSonic Double Cheeseburger (w/mayo)

1,270 calories

87 g fat (34 g saturated)

1,500 mg sodium

A burger that supercharges weight loss

Eat This, Not That! Savings: 730 calories

While these are both double-patty burgers with cheese, Sonic’s version weighs in nearly twice as heavy. That might sound like a bargain until you realize that it contains far more than twice as many calories. The Big Mac relies on thinner cuts of beef and uses far less sauce, making it a reasonable way to fill your double-burger craving.

Belly-Banishing Behaviors: New research shows that your weight is determined by more than just which foods you put in your mouth—how you eat plays an important role too. Discover and adopt the 20 Habits Skinny People Live By.

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Asian Swap

Eat This!

Panda Express Broccoli Beef (with a side of mixed veggies)

165 calories

4.5 g fat (1 g saturated)

970 mg sodium

Not That!

P.F. Chang’s Beef with Broccoli

870 calories

36 g fat (12 g saturated)

4,719 mg sodium

Discover healthy Chinese food

Eat This, Not That! Savings: 705 calories

P.F. Chang's lets the sodium-saturated sauces rain down upon most of its dishes. This is one of the worst. It contains more than two days’ worth of the salty stuff—not to mention eight times the fat of Panda Express' version.

Health Myth: Sea salt is not lower in sodium than table salt, nor is it more natural or healthier. For more tips on fighting fat and toning your midsection, follow me right here on Twitter.

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Salad Swap

Eat This!

California Pizza Kitchen Chinese Chicken Salad

617 calories

1 g saturated fat

2,532 mg sodium

Not That!

Applebee’s Oriental Grilled Chicken Salad

1,290 calories

79 g fat (12g saturated, 2.5 g trans)

2,290 mg sodium

Eat what you love and lose 10, 20, 30 pounds—or more! Sign up for our 2-week Eat This, Not That program and watch the pounds drop effortlessly!

Eat This, Not That! Savings: 723 calories

California Pizza Kitchen's salad menu is, for the most part, a dangerous spot, but the Chinese Chicken option steers clear of trouble with a nutrient-rich blend of cabbage, lettuce, carrots, scallions, and cilantro. Topped with grilled chicken, this veggie-heavy meal is far superior to Applebee’s version. The “Neighborhood Bar & Grill” tosses its lettuce with crispy noodles—read: dipped in fattening oil—that not only add in a deadly level of trans fats, but also deliver an extra 20 grams of carbohydrates. Just watch your sodium intake the rest of the day. CPK has never met a salt shaker it didn't vigorously shake.

A Drink A Day Increases Breast Cancer Risk

Wed, 02 Nov 2011 11:31:00 -0500

Even moderate drinking increases a woman’s breast cancer risk, according to a study published Tuesday in the Journal of the American Medical Association.

The research found as few as three to six glasses of wine a week increased the chance of developing breast cancer. The risk of breast cancer rose with the amount of alcohol consumed, the study found, with the best measure of risk being a woman’s cumulative alcohol consumption throughout her lifetime.

“This study doesn’t tell women, ‘Don’t drink at all,’” said Dr. Wendy Chen, lead author and assistant professor of medicine at Harvard Medical School. “It’s really what someone does on average over a long period of time, not what they did this past month, not what they did this past year.”

Previous studies have shown higher alcohol consumption associated with an increased risk of breast cancer. The effects of moderate drinking had not been calculated before.

In this study, funded by the National Institutes of Health, researchers found a 10% increase in risk with each 10 grams (3.5 ounces) per day of alcohol consumed. For example, women who consumed 3-6 glasses of wine per week had a breast cancer risk about 1.15 times higher than women who don’t drink.

There was no difference in cancer risk among wine, beer and liquor when the amount of alcohol in each was considered. Wine has 11 grams of alcohol per 4-ounce serving; beer, 12.8 grams per 12-ounce serving; liquor, 14 grams per standard serving.

Women who drank less than the equivalent of three glasses of wine per week showed no increased risk for breast cancer, the study found.

Chen said the studied showed alcohol added to whatever risk a woman already had for breast cancer. For example, if a woman had a family history of breast cancer, higher alcohol consumption added to that risk, she said.

Because moderate drinking has been associated with a lower death rate for heart disease, Chen said women should weigh the risks and benefits of drinking based on their own health histories.

Chen and her colleagues found no difference in risk based on what point in life the alcohol was consumed.

“Our results highlight the importance of considering lifetime exposure when considering the effect of alcohol” on cancer risk, the study concluded.

Chen and her colleagues used data from The Nurses’ Health Study, which began following more than 120,000 nurses in 1976 and first began asking participants about alcohol consumption in 1980. The researchers compared drinking habits with the 7,690 cases of invasive breast cancer among the nurses being followed.

Rx Drugs Deaths Triple in Decade

Wed, 02 Nov 2011 11:29:00 -0500

Inappropriately used prescription pain medications kill 15,000 people in the United States each year, according to a new report released by the Centers for Disease Control and Prevention. "We're in the midst of an epidemic," says CDC Director Dr. Thomas Frieden. "Narcotics prescribed by physicians kill 40 people per day."

Deaths due to prescription painkiller overdoses now exceed the number of heroin and cocaine overdose deaths combined, says Frieden, who is joining Gil Kerlikowske, the director of National Drug Control Policy, also known as the nation's drug czar, to raise awareness about how prescription drug abuse deaths have tripled since 1999.

According to the data released Tuesday, 1 in 20 or 12 million Americans age 12 and older has misused prescription painkillers like oxycodone (Oxycotin), methadone or hydrocodone (Vicodin) and middle-aged adults have the highest overdose rates.

Health officials say that enough prescription painkillers were prescribed last year to medicate every adult every four hours for an entire month, and this type of drug abuse is costing insurance companies up to $72.5 million each year. Just a few months ago, the CDC reported that opioid pain medication abuse accounts for the most common poisonings treated in emergency departments and nearly 1 million people in the United States are currently addicted to some type of opiates.

Kerlikowske calls prescription drug abuse "our nation's largest drug problems," which he recognizes can't be solved overnight. More needs to be done, he said, to reduce the number of people starting to abuse prescription painkillers, which stands at about 5,500 each day, according to the Substance Abuse and Mental Health Services Administration.

Only Missouri and New Hampshire haven't set up prescription monitoring programs, electronic databases that track all painkiller prescriptions in that state. Improving these monitoring systems and making them easily accessible to physicians and pharmacists in other states could allow easier spotting of a red flag if someone is trying to get multiple prescriptions from multiple doctors or pharmacies.

States could also do more to shut down so-called "pill mills," where doctors or pharmacists inappropriately dispense these type of drugs.

Doctors should also screen their patients for substance abuse or mental illness, the CDC suggests, to prevent someone from getting addicted to these drugs. Also, physicians are encouraged to only prescribe the appropriate amount of painkiller, if necessary. So if someone needs only three days' worth of Vicodin for example, don't prescribe a 30-day supply.

Kerlikowske hopes that if appropriate measures are taken at the federal, state and local level, this drug abuse epidemic can be reduced by 15% in the next few years.

Raw vegetables and fruit 'counteract heart risk genes'

Tue, 18 Oct 2011 08:53:00 -0500

People who are genetically susceptible to heart disease can lower their risk by eating plenty of fruit and raw vegetables, a study suggests.

It says five or more daily portions should be enough to counteract culprit versions of a gene on chromosome 9, thought to be possessed by a fifth of people of European ancestry.

Healthy diets appeared to weaken its effect.

The Canadian researchers investigated more than 27,000 people for their work.

The findings were published in Plos Medicine journal.

These participants came from from around the globe, including Europe, China and Latin America.

The results suggest that individuals with high risk 9p21 gene versions who consumed a diet packed with raw vegetables, fruits and berries had a similar risk of heart attack as those with a low-risk variant of the same gene.

Continue reading the main story Five a dayFoods that count:

Fresh fruit and vegetablesFrozen fruit and vegetablesDried fruit, such as currants, dates, sultanas and figsTinned or canned fruit and vegetablesFruit and vegetables cooked in dishes such as soups, stews or pasta dishesA glass (150ml) of unsweetened 100% fruit or vegetable juiceSmoothiesBeans and pulses; these only count as one portion a day, no matter how many you eat

Researcher Prof Sonia Anand, of McMaster University, said: "Our results support the public health recommendation to consume more than five servings of fruits or vegetables as a way to promote good health."

The scientists, who also included staff from McGill University, say they now need to do more work to establish how diet might have this effect on genes.

Judy O'Sullivan of the British Heart Foundation said the findings should serve as a reminder that while lifestyle and genes could increase heart risk, the way the two interacted with each other was also very important.

"The relationship between the two is often very complicated and we don't yet have all the answers, but the message appears to be very simple - eating lots of fruit and vegetables is great news for our heart health."

Obesity 'worse for teen girls' blood pressure'

Mon, 17 Oct 2011 08:15:00 -0500

High blood pressure is a risk factor for heart disease and stroke in later life.

The study of 1,700 teenagers, presented to the American Physiological Society conference, found girls had three times the risk of higher blood pressure.

A British Heart Foundation spokeswoman said a third of young people in the UK were overweight or obese.

The teenagers, aged between 13 and 17 had their blood pressure measured as part of school district health surveys and health checks. Their body mass index (BMI) - a measure of weight/height ratio - was also recorded.

There are two types of blood pressure which are measured. Diastolic pressure - the lower number in a reading - measures the force on the arteries between heartbeats. Systolic blood pressure, represented by the top number in a blood pressure reading, is the amount of force that blood exerts on blood vessel walls when the heart beats.

High systolic measurements indicate risk for heart disease and stroke.

It was found obese boys were 3.5 times more likely to develop elevated systolic blood pressure than non-obese boys.

But similarly obese girls were nine times more likely to develop elevated systolic blood pressure than their non-obese peers.

Danger 'highlighted'

The researchers from the University of California say the link may be counteracting the known protective effect of the hormone oestrogen on the heart.

Dr Rudy Ortiz, who led the study, said: "Overall, there is a higher likelihood that those who present with both higher BMI and blood pressure will succumb to cardiovascular complications as adults.

Continue reading the main story “Start QuoteThis is a very real problem for lots of families”

End Quote Natasha Stewart British Heart Foundation

"But the findings suggest that obese females may have a higher risk of developing these problems than males."

Dr Ortiz said the significant difference between boys and girls could be explained by exercise levels.

"Obese adolescent females participate in 50 to 60% less physical activity than boys in the population surveyed."

Natasha Stewart, senior cardiac nurse at the British Heart Foundation, said: "Here we have yet more evidence highlighting the danger that obesity poses to the health of our children.

"Based on this American study alone, it's too early to say for sure whether girls are more at risk than boys, but we do know girls tend to be less active than boys which could play a part.

"What is certain is that obesity is clearly putting both boys' and girls' health at risk.

"This is a very real problem for lots of families - about a third of young people in England are now overweight or obese.

"Healthy eating and physical activity during childhood is vital to ensure growth, development and a pattern of healthy habits which will carry through into adulthood."

Vitamins linked with higher death risk in older women

Tue, 11 Oct 2011 12:33:00 -0500

When it comes to vitamins, it appears you could have too much of a good thing, say researchers who report a link between their use and higher death rates among older women.

Experts have suspected for some time that supplements may only be beneficial if a person is deficient in a nutrient.

And excess may even harm, as the study in Archives of Internal Medicine finds.

All of the women, in their 50s and 60s, were generally well nourished yet many had decided to take supplements.

Multivitamins, folic acid, vitamin B6, magnesium, zinc, copper and iron in particular appeared to increase mortality risk.

The researchers believe consumers are buying supplements with no evidence that they will provide any benefit.

Harms v gains

Continue reading the main story “Start QuoteBased on existing evidence, we see little justification for the general and widespread use of dietary supplements”

End Quote The study authors

They are quick to stress that their study relied on the 38,000 US women who took part in it recalling what vitamins and minerals they had taken over the previous two decades.

And it is difficult to control for all other factors, like general physical health, that might have influenced the findings.

But they say their findings suggest that supplements should only be used if there is a strong medically-based cause for doing so because of the potential to cause harm.

"Based on existing evidence, we see little justification for the general and widespread use of dietary supplements," Dr Jaakko Mursu of the University of Eastern Finland and his research colleagues said.

Less is more

In the study, iron tablets were strongly linked with a small (2.4%) increased death risk, as were many other supplements. The link with iron was dose-dependent, meaning the more of it the individual took, the higher their risk was.

Continue reading the main story “Start QuoteToo much can be toxic and it is easy to inadvertently take more than the recommended daily amount”

End Quote Helen Bond British Dietetic Association

Conversely, calcium supplements appeared to reduce death risk. However, the researchers say this finding needs more investigation and they do not recommend that people take calcium unless advised to by a doctor in order to treat a deficiency.

Drs Christian Gluud and Goran Bjelakovic, who review research for the Cochrane Database of Systematic Reviews to evaluate best evidence, said: "We think the paradigm 'The more the better' is wrong."

They say dietary supplementation has shifted from preventing deficiency to trying to promote wellness and prevent diseases, and caution: "We believe that for all micronutrients, risks are associated with insufficient and too-large intake."

Helen Bond of the British Dietetic Association said some people, like the elderly, might need to take certain supplements. For example, vitamin D is recommended for people over the age of 65.

But she said that generally, people should be able to get all the vitamins and minerals they needed from a healthy, balanced diet.

She said some took supplements as an insurance policy, wrongly assuming that they could do no harm. "But too much can be toxic and it is easy to inadvertently take more than the recommended daily amount."

Men 'more prone to type 2 diabetes'

Mon, 03 Oct 2011 08:06:00 -0500

Men need to gain far less weight than women to develop the condition, study findings suggest.

The Glasgow University team found men developed the disease at a lower Body Mass Index (BMI) than women.

They believe distribution of the body fat is important - men tend to store it in their liver and around the waist.

Women, meanwhile, have greater amounts of 'safe' subcutaneous fat stored on the thighs and hips, for example.

This means women need to accumulate more fat overall than men to develop the harmful fat deposits linked with diabetes, the researchers explain in the journal Diabetologia.

Body fat

Type 2 diabetes is caused by too much sugar in the blood which occurs when the body's ability to regulate sugar levels in several different organs becomes disturbed. The condition is linked to excess fat in some of these organs such as the liver and muscles.

Continue reading the main story “Start QuoteIt is worrying that men develop type 2 diabetes at a higher rate than their female counterparts”

End Quote

Professor Naveed Sattar, of the Institute of Cardiovascular & Medical Sciences, who led the research, said: "Previous research has indicated that middle-aged men are at a higher risk of developing diabetes than women and one possible explanation is that men have to gain less weight than women to develop the condition.

"In other words, men appear to be at higher risk for diabetes."

For the study, the researchers analysed data from 51,920 men and 43,137 women in Scotland with diabetes, taking into consideration body weight and obesity using the BMI measurement based on height and weight.

The results showed women developed diabetes at a heavier BMI than men - the mean BMI at diabetes diagnosis in men was 31.83 but 33.69 in women.

The researchers say this helps explain why men have higher rates of diabetes in many parts of the world.

Dr Victoria King, Head of Research at Diabetes UK, said: "It is worrying that men develop type 2 diabetes at a higher rate than their female counterparts. Research like this will help us understand reasons why and provide greater insight into what we can do to improve prevention of type 2 diabetes.

"Diabetes UK is calling on both men and women to reduce their chances of developing type 2 diabetes by losing any excess weight, eating a healthy, balanced diet and by taking regular physical activity."

Children's packed lunches 'lack fruit and veg'

Mon, 03 Oct 2011 08:02:00 -0500

Parents are failing to put enough fruit and veg into their children's packed lunches, health experts have warned.

The School Food Trust, which examined 3,500 packed lunches in England in 2009, says about 40% of lunchboxes do not contain any fruit or vegetables, compared with 10% of school dinners.

It said parents should consider switching to school meals.

Meanwhile, the World Cancer Research Fund has set up a website to give parents advice on healthier lunchboxes.

It says the same sort of changes as those made when TV chef Jamie Oliver championed school dinners are now needed.

It wants parents to ensure their children's packed lunches always contain at least two portions of fruits and vegetables.

'Missed opportunity'

WCRF head of education Kate Mendoza said: "There is no doubt Jamie Oliver helped achieve great things for the food served in school canteens. But as the nutritional content of school canteen meals has improved, the healthiness of the content of lunchboxes has been left behind.

Continue reading the main story “Start QuoteParents could spend almost eight days a year making packed lunches that meet the national standards for school food”

End Quote Patricia Mucavele, School Food Trust

"It is disappointing that children are going to school with lunchboxes that are not playing their part in helping to encourage the kind of healthy diet that is so important for their future.

"This is why we want to get across the message to parents that including a piece of fruit or using a portion of salad as a filling for a sandwich are positive things they can do for their children's health.

"It can sometimes be difficult for parents to control what their children eat, particularly if they are passing shops on the way home from school or visiting their friends. But parents can influence what is in their packed lunches and the fact that not all of them are doing so is a missed opportunity."

She said they were aiming to advise parents about healthy options - rather than telling them what not to put in as has happened in the past.

Patricia Mucavele, research and nutrition manager at the School Food Trust, which offers its own advice on packed lunches, said, "School lunches are now the most nutritious choice for children and young people.

"Packed lunches aren't as nutritious as school meals - they are typically higher in saturated fat, sugar and salt, and often contain foods that can't be provided in schools, such as sweets and salted snacks.

Continue reading the main story HEALTHY LUNCH OPTIONSButternut squash soup with wholegrain breadCous cous with roasted vegetables and chickpeasWholegrain pasta salad with tomatoes, green beans and sweetcorn in green pesto sauceLow-fat cream cheese on wholegrain cracker with grapesCarrot and cucumber sticksDried fruits

"Making healthy packed lunches that give children the variety they need in their diet takes a lot of time and effort.

"We have previously estimated that parents could spend almost eight days a year making packed lunches that meet the national standards for school food.

"And when you look at how the prices compare, it gives parents wanting to give their children good food, and save time and money, something to think about."

The trust's 2009 Primary School Food Survey, included an in-depth look at the contents of almost 3,500 packed lunches across 135 schools in England.

It found 58% of those with packed lunches had items that could count towards their "five a day" fruit and vegetable target, compared with over 90% of those eating school meals.

Are Cooking Oils Good for You?

Thu, 29 Sep 2011 10:33:00 -0500

Nutritionist Joy Bauer, RD, shares all the information you need to know about fats and oils, including learning how hydrogenated fat is hidden on labels and the difference between virgin and extra-virgin olive oil. Armed with these essential tips, you'll be ready for any situation in the kitchen.

Q: Are there any oils I should avoid totally?

Yes: The worst type of oil is an ingredient in packaged foods including some stick margarines, baked goods, chips, crackers and candy. I’m talking about partially hydrogenated oils—or trans fats, which is how they’re listed on Nutrition Facts panels on labels. Partially hydrogenated oil is vegetable oil that has been chemically altered so it’s less likely to spoil. Food manufacturers often add it to their products because it can help foods stay fresh longer.

But even in very small amounts, partially hydrogenated oil can wreak havoc on your heart health. It lowers levels of HDL (“good”) cholesterol and raises LDL (“bad”) cholesterol, and it even increases your risk for diabetes. The American Heart Association recommends that no more than 1% of your total daily calories come from trans fat. This translates to less than 2 grams for women, who typically need fewer than 2,000 calories per day. If a food contains trans fat, it’ll be listed below Saturated Fat in the “Total Fat” column.

Q: For the record, which is better: butter or olive oil?

From a health standpoint, olive oil is the better choice. But butter still has its place. All oils are a mixture of fats including monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA) and saturated fatty acids (SFA)—but in each

oil (and in butter, too, which is basically a solidified oil), one type of fat dominates.

Olive oil is predominantly rich in heart-healthy monounsaturated fat, which decreases your risk for cardiovascular disease by lowering LDL cholesterol and increasing HDL cholesterol. On the other hand, butter is mostly saturated fat, which increases LDL cholesterol and causes inflammation in your body. So generally, it’s best to use olive oil.

However, the distinctive smell, flavor and consistency of butter works best in certain baked goods—including cakes, cookies and pastries—so it’s OK to make these occasionally and enjoy the butter. Another butter-vs.-oil difference: Because butter is solid at room temperature, you have more control over how much (or how little) of it you spread on bread; with olive oil, it’s difficult to gauge how much oil is absorbed. So dip lightly!

Q: What’s the difference between regular olive oil, virgin and extra-virgin?

Simply put, olive oil is made by crushing olives to make a paste that’s then put under a press. If the oil that comes out has a low acidity and a good taste and smell, it’s labeled extra-virgin or virgin. (Virgin is slightly lower quality than extra-virgin.) These types are ideal to use for bread dunking, drizzling on veggies and other foods, and making salad dressings, since their delicate flavor and aroma will be lost when heated (some chefs still prefer to use extra-virgin for cooking). The deeper the color, the more intense the olive flavor.

If the oil is highly acidic or not great quality, it’s refined and mixed with virgin or extra-virgin oil to make “regular” olive oil; this all-purpose oil is good for cooking.

The heart-health benefits of all types of olive oil are pretty much the same, although the virgin and extra-virgin ones have extra antioxidants.

Q: How can oils be healthy if they’re so fattening?

Oils may be “fattening” in the sense that they’re pretty high in calories compared with other foods. All oils have around 120 calories per Tbsp, so you can easily gain weight if you use too much. Even butter has fewer calories than oil (100 per Tbsp of butter) because of its water content. What’s more, “whipped” butter sold in a tub has even fewer calories—about 60 to 70 per Tbsp, thanks to the air that’s been incorporated into the mix. And tub “light” margarine spreads have only 30 to 50 calories per Tbsp.

But since oils contain fats that are good for you, you’re better off getting that 120 calories from a healthy oil rather than stick or tub butter. By the way, if you’re inclined to cut out fats entirely, don’t: We do need some fat to be healthy. Without it, our bodies can’t absorb fat-soluble vitamins like A, D, E and K, and we miss out on fatty acids that are essential for the health of your skin, hair, heart and brain—and just about every other part of your body.

Q: How should I store oils?

Heat, light and oxygen degrade oils, which makes them turn rancid more quickly and actually promotes the formation of cancer-causing compounds called free radicals. The more polyunsaturated fats an oil contains, the more susceptible to rancidity it becomes.

Oils rich in PUFAs, such as walnut and flaxseed, are best stored in the fridge in tightly capped containers. MUFAs, such as those found in olive oil, are a bit more hardy, but you should still protect oils that contain them by keeping the lid on tightly and storing them in a dark place far from the stove or other heat source. Saturated fats, such as butter, can withstand more heat, light and oxygen, but you should still refrigerate sat-fat–rich butter, because it contains milk solids, which can go rancid. If you store oils correctly, most will last about six months to one year.

When you’re shopping for oils, reach for bottles at the back of the shelf, since that’s where they are more protected from harsh lighting that can make them go bad. Check the bottle for an expiration date (most oils have one), and every time you open a bottle, give it a whiff to make sure it doesn’t smell rancid.

6 Warning Signs of a Bad Diet

Mon, 26 Sep 2011 06:18:00 -0500

These days there's a new diet almost weekly, and it's easy to find their glittering promises alluring. "People are sick of their old habits and being overweight, and they're looking for something new," says registered dietitian Jessica Crandall, a spokesperson for the American Dietetic Association (ADA). But embark on a bad diet and you could pay a price beyond fleeting results. Some diets can cause a range of side effects, from bad breath and frequent urination, to fatigue and slowed metabolism.

That's why it's important to choose your diet wisely. For a diet that's going to yield long-term, healthy results, steer clear of these attributes:

1. It's too restrictive. Diets are supposed to be restrictive, right? Well, yes and no. A healthy diet does entail some calorie cutting and self-discipline. But a diet that has too many rules spells trouble, Crandall says. "Extreme food restrictions are hallmark signs of a quick-fix plan," she says, adding that you shouldn't have to cut out your favorite foods completely—and doing so can intensify cravings. That's one reason diets that strictly limit food options, such as the Atkins and raw food diets, tend to have higher drop-out rates than, say, the Mediterranean diet, whose general guidelines leave room for variety.

2. It bans whole food groups. Removing food groups—or worse, entire macronutrients (carbohydrates, fats, and proteins)—can catch up with you quickly. These diets eliminate nutrients the body needs to function optimally. "The brain and muscles need carbohydrates," says registered dietitian Andrea Giancoli, a nationally known nutrition expert and nutrition policy consultant for the California Center for Public Health Advocacy, which helps cities develop and adopt healthful food and beverage polices. That's why low-carb, high-protein diets often cause weakness, irritability and fuzzy-headedness, she explains. And short-term fasts and detox diets, like the popular Master Cleanse diet (a hot water with lemon and maple syrup variation), can have lasting side effects, including slowed metabolism and lower bone density from calcium loss. "Diets that allow you to incorporate all foods in healthy portions are the ones people stick with long term," says Giancoli, who is one of 22 members of a panel assembled by U.S. News to rate diets.

3. It's the opposite of what you're doing. People often start a diet in desperation. "They feel so bad about what they've been eating that they want to make a drastic change," says Crandall. But you didn't form your habits overnight, so how can you expect an instant reversal? Better to start slow, reducing portion sizes and making simple substitutions like switching to a lower-calorie bread, she suggests. Small changes will help you avoid diet shock, which can quickly sour even the best plan.

4. It calls for extensive prep work. "Be cautious of plans that involve labor-intensive cooking or prep work," Crandall says. "With any diet, it shouldn't be too challenging." You still have to make a commitment to planning meals in advance, she says, but following 20-ingredient recipes, or cutting up four apples a day because it's in the diet is excessive—and likely won't help you stay on the wagon.

5. It comes in a package. Just as complex food preparation can be a diet's downfall, so too can over-simplified preparation, Giancoli says. Programs that hinge on prepackaged foods can leave you without an idea of how to prepare healthy meals on your own. "You don't know how to shop and cook for yourself. They don't leave you with any tools to adopt a healthful lifestyle," Giancoli says.

6. It touts a magic bullet. If a diet rules out obvious components of a healthy regimen, such as exercise or calorie monitoring, Giancoli's advice: run. "Some of these fad diets just talk about a certain food you need to eat. But when you consume too many calories of any food you're going to gain weight," she says. As for exercise, you can lose weight without it, but the body needs physical activity to be healthy, Giancoli says. Also, be wary of diets that promise drastic weight loss in a short time frame; as a general rule, healthy weight loss means losing 1 to 2 pounds per week.

"Most fad diets aren't designed to be a lifestyle change—they're designed for quick weight loss so you think they work," Giancoli says. By assessing the pitfalls of a diet program, as well as your own lifestyle and long-term nutrition needs, there's a good chance you'll find a diet worth sticking to.

Chelsea Bush writes for AskFitnessCoach, a site with straightforward advice on how to gain muscle and lose weight.

12 Ways to Get Your Daily Vitamin D

Thu, 22 Sep 2011 09:01:00 -0500

Vitamin D is essential for bone health. Recent research suggests it may have other benefits, too, such as protecting against colds and fighting depression.

The good news is that most people get enough vitamin D, according to the Institute of Medicine (IOM).

However, if you don't spend enough time in the sun or if your body has trouble absorbing the vitamin, you may not get enough. Here are 12 ways to ensure adequate intake.

Sunlight

Sunlight spurs the body to make vitamin D. But because of the skin-cancer risk, there isn't an official recommendation to catch some rays. However, a small amount of sun exposure without sunscreen can do the trick.

"If you're going to get it from the sun, about 20 to 25 minutes of exposure is helpful," says Stephen Honig, MD, director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City.

The sun is less likely to provide your daily needs at higher latitudes, in the winter, or if you're older or dark skinned (skin pigment blocks light and the process is less efficient with age). And FYI: Light through a window won't work.

Fatty fish

Fatty fish can be a good source of vitamin D. Common options include salmon, trout, mackerel, tuna, and eel.

A 3-ounce sockeye salmon fillet contains about 450 international units (IUs) of vitamin Da good portion of the 600 IUs that is the Institute of Medicine's recommended dietary allowance (800 IUs if you're over 70).

And you get a bonusheart-healthy omega-3 fatty acids!

Canned tuna fish

Fresh fish aren't the only way to boost your vitamin D intake; you can get vitamin D from a can, too.

Canned tuna fish and canned sardines both contain vitamin D, and are usually less expensive than fresh fish.

Plus, a longer shelf life makes the canned products easy to stock up on and use at your leisure. Canned light tuna has the most vitamin Dabout 150 IUs per 4 ounceswhile canned albacore tuna has about 50 IUs per 4 ounces, and canned sardines have a little more than 40 IUs per two sardines.

Certain mushrooms

Just like humans, mushrooms have the capacity to produce vitamin D when exposed to ultraviolet light.

Mushrooms, however, are usually grown in the dark and don't contain the vitamin. Specific brands, however, are grown in ultraviolet light to spur vitamin D production.

Check to see if vitamin D–rich 'shrooms, like Dole's Portobello Mushrooms, are available at a store near you. They're perfect for vegetarians looking for plant-based foods that contain the vitamin. Dole's portobellos will give you 400 IUs of vitamin D per 3-ounce serving (about 1 cup of diced mushrooms).

Fortified milk

Almost all types of cow's milk in the U.S. are fortified with vitamin D, but ice cream and cheese are not.

In general, an 8-ounce glass of milk contains at least 100 IUs of vitamin D, and a 6-ounce serving of yogurt contains 80 IUs, but the amount can be higher (or lower) depending on how much is added.

Some soy and rice milks are fortified with about the same amount, but check the label since not all contain vitamin D.

Some types of orange juice

Not a dairy fan? No problem. You can get vitamin D from fortified orange juice.

One 8-ounce glass of fortified juice usually has around 100 IUs of vitamin D, but the amount varies from brand to brand. Not all brands are fortified, so check the label.

Two fortified brands, Florida Natural Orange Juice and Minute Maid Kids+ Orange Juice, contain 100 IUs per 8-ounce serving.

Supplements

Vitamin D supplements can help you get your proper daily dose, and as Dr. Honig points out, you don't run into the issue of skin cancer as you might with UV rays. "And it's not like calcium," he says. "You don't have to split up your vitamin D dose; you can take it all at one time."

Too much vitamin D can be toxic, however. The IOM sets the upper limit at 4,000 IUs for people aged 9 and older. That includes all sourcesfood, sun, and supplements.

Talk to your doctor before choosing a dosage.

Egg yolks

Eggs are a convenient way to get vitamin D. They're popular in many breakfast, lunch, dinner, and dessert recipes.

Since the vitamin D in an egg comes from its yolk, it's important to use the whole eggnot just the whites. One yolk will give you about 40 IUs, but don't try to get your daily vitamin D just from eggs.

One egg contains about 200 milligrams of cholesterol, and the American Heart Association recommends consuming no more than 300 milligrams a day for heart health.

Fortified cereal

If you're a vitamin D seeker looking for a crunch, look no further than fortified cereals. Choose a low-calorie fortified cereal like Multi Grain Cheerios to get part of your daily fill of vitamin D. You can pair it with fortified milk and a glass of fortified OJ too.

A 1-cup (29 gram) serving of Multi Grain Cheerios with one-half cup of fortified milk is 90 IUs; add in an 8-ounce glass of fortified orange juice, and your total is close to 200 IUs.

Beef liver

Although it might not be the most appealing source, a 3.5-ounce serving of cooked beef liver contains about 50 IUs of vitamin Dand several other nutrients. You'll also be getting vitamin A, iron, and protein.

However, beef liver is also high in cholesterol, so you might want to choose an oily fish instead.

Cod liver oil

While its name might suggest a less-than-savory flavor, cod liver oil is often flavored with mint or citrus, or comes in capsule form.

One tablespoon contains about 1,300 IUs of vitamin D, which is more than twice the recommended dietary allowance of 600 IUs per day.

That amount doesn't exceed the maximum upper-level intake of 4,000 IUs for people over 8 years old, but it exceeds the daily maximum for infants (1,000 IUs).

Ultraviolet lamps and bulbs

People at high risk of vitamin D deficiency may resort to UV-emitting lamps and bulbs. This includes people unable to absorb the vitamin (malabsorption) or those who can't get enough in winter months, says Michael F. Holick, MD, a professor of medicine, sociology, and biophysics at Boston University Medical Center.

These are similar to tanning beds, but smaller. "The lamp is only about 24 inches by about 16 inches," says Dr. Holick.

These lamps carry the same skin-cancer risks and need for protective eyewear, so they're best for those with a doctor's recommendation.

Every Dieter Should Do This!

Thu, 15 Sep 2011 05:33:00 -0500

Ever wonder why killing yourself in the weight room, buying the latest greatest diet book, or waking up early to get your morning run in may help you feel like you're getting in better shape - but still falls short?

That’s because you need the right strength, cardio and nutrition approaches all working together. Our proprietary systems work in harmony, utilizing the most current science for a complete fitness solution. Call us today for your complimentary consultation and a free personal training session with no obligation

Never Commit To a Diet

Tue, 13 Sep 2011 17:53:00 -0500

The best thing you can do for your body is to never commit to a diet. That’s right. Don’t give in to all the fad diets that are circulating about. We can promise you that none of them are good for your body. Reason being is that losing weight and getting in shape takes a much deeper commitment.

You have to change your lifestyle in order to see real results. At Fitness Together, it’s not about gimmicks or fads. We are serious about helping you grab hold to the best health you can possibly have. Diets trick your body into doing something it really shouldn’t do.

It starves itself of the necessary vitamins and minerals you need to be at your best. Then, when you’re done with the schedule that corresponds with the diet, your body shifts into overdrive and forces you to crave all the things that are bad for you.

This process can make you put on even more weight than you did before the diet! Give the fitness experts at Fitness Together a call today at (248) 348-9230 or stop by our studio in Vantage Pointe Plaza for a consultation at 24276 Novi Road in Novi, Michigan 48375 before you start any weight loss or fitness plan. And, visit us here daily at http://fitnesstogethernovi.com for more great motivational tips

Avoid Weight Gain on the Road

Tue, 06 Sep 2011 10:22:00 -0500

As holidays go, Labor Day is bittersweet. Sure, most of us get the day off, but it often feels like a farewell to summer. It helps to remember that there's still time to enjoy getting outside and staying active - something that can help fend off extra pounds if you're on the road and dealing with all those road trip temptations (greasy cheeseburgers, food with colors not found in nature, the gas station that sells cinnamon rolls roughly the size of your head, etc.). Hopefully, all of us survive our holiday weekend intact and are excited to get back to work.

The key to a healthy road trip is to, first, make sure the person you're driving with supports your healthy decisions. This can be difficult if one of you would prefer to bring a cooler full of healthy snacks - Carrots, string cheese, apples, etc. while the other would prefer the Cheetos-and-soda offerings at various gas stations on the way. Still, having those snacks handy can at least head things off if you find yourself confronted with a big bag of pork rinds.

It's also essential to stop as often as you can to get out, stretch and walk around a bit. This can also cause arguments as one person will typically desire to get to the destination as quickly as possible, thus causing the other person to ask for a bathroom break precisely every 45 minutes, whether he or she needs it or not.

The 'heart attack proof' diet?

Wed, 31 Aug 2011 11:17:00 -0500

Dr. Caldwell Esselstyn Jr. didn't become a doctor to change the way America eats. He was a general surgeon.

But researching cancer, he stumbled on a fact that changed his career: Certain cultures around the world do not suffer from heart disease, the No. 1 killer in the Western world.

Esselstyn's practice took a dramatic turn -- from performing surgery to promoting nutrition. For more than 20 years, the Cleveland Clinic doctor has tried to get Americans to eat like the Papua New Guinea highlanders, rural Chinese, central Africans and the Tarahumara Indians of Mexico.

Follow his dietary prescription, the 77-year-old Esselstyn says, and you will be "heart attack proof" -- regardless of your family history.

"It's a foodborne illness, and we're never going to end the epidemic with stents, with bypasses, with the drugs, because none of it is treating causation of the illness," Esselstyn says.

The Esselstyn diet is tough for most Americans to swallow: no meat, no eggs, no dairy, no added oils.

Bill Clinton's new vegan diet

Esselstyn has written a book to spread the word, "Prevent and Reverse Heart Disease -- The Revolutionary, Scientifically Proven, Nutrition-Based Cure," and he has given talks around the world.

He is also a focus of the new documentary "Forks Over Knives." Esselstyn has won some high-profile allies -- such as Dr. T. Colin Campbell, co-author of "The China Study," and Dr. Terry Mason, chief medical officer at Cook County Hospitals in Chicago and the city's former health commissioner.

"We've eaten ourselves into a problem, and we can eat ourselves out of it," Mason says. But Esselstyn's prescription goes against conventional wisdom, which considers diet only one factor in preventing heart disease.

"Diet alone is not going to be the reason that heart attacks are eliminated," says Nancy Brown, CEO of the American Heart Association.

Ornish: Asking the right health care questions

Other key factors include physical activity, cholesterol, blood pressure and weight, she says. The meat, dairy and egg industries defend the benefits of their protein-rich foods, all of which remain on the U.S. Department of Agriculture's MyPlate dietary guidelines for healthy eating.

Esselstyn's plant-based prescription also runs up against a culture where meat is served at most meals.

"Most doctors eat meat because most Americans eat meat, and if they don't really see for themselves or for their family why it might be a good idea to cut down or even cut meat out of their diet altogether, they might not be so inclined to recommend it to their patients," says Michele Simon, author of "Appetite for Profit."

Tests predict heart attack risks

Even doctors who see the benefits of Esselstyn's diet may not prescribe it for their patients.

"Anyone who is able to do that diet can have dramatic success. The problem is that many people are unable or unwilling to make these changes so in my practice, I try to take baby steps -- one step at a time," says Dr. Erin Michos, a cardiologist at the Ciccarone Center for the Prevention of Heart Disease at Johns Hopkins University.

Esselstyn diet worked for me: One patient's story

To help heart patients and others make the leap to his diet, Esselstyn holds a monthly, five-hour seminar at the Cleveland Clinic Wellness Institute to explain the science behind "plant-based" nutrition.

Esselstyn's wife, Ann, offers practical advice on how to prepare kale, bok choy, collard greens and other foods that may not be on the typical family's shopping list.

What causes a heart attack?

Leading indicator for heart disease

Signs of a heart attack RELATED TOPICS

American Heart Association

Cardiovascular Medicine

Diet and Nutrition

Heart Attacks

Esselstyn began recruiting patients in 1985 and says his diet has worked even on people deemed too sick for surgery. Esselstyn has published results from a small group of patients showing how his diet either halted the progression of heart disease or reduced the blockages in the blood vessels leading to the heart.

"We know if people are eating this way they are not going to have a heart attack," says Esselstyn, whose father had a heart attack at 43.

Anthony Yen, an entrepreneur who emigrated from China and came to love the fried foods, meat and desserts of the American diet, adopted the Esselstyn program in 1987 after undergoing bypass surgery.

"I'm still alive because of this diet," Yen says, now 78.

Esselstyn says people shouldn't hold off on starting his diet until after they develop symptoms of heart disease because most heart attacks strike with no warning.

"The reason you don't wait until you have heart disease to eat this way is often, sadly, the first symptom of your heart disease may be your sudden death," he says.

Esselstyn says his diet works because it keeps the lining of the blood vessels free of the dangerous blisters or bubbles or cholesterol-laden plaque that causes heart attacks.

Two decades after Esselstyn started trying to spread the gospel of his plant-based diet, the American Heart Association says 83 million Americans have some form of cardiovascular disease and many of the traditional risk factors for heart disease, such as obesity, are at all time highs. The association says the cost of treating heart disease tops $270 billion and is expected to more than double by 2025.

Esselstyn, a member of the U.S. gold medal rowing team at the 1956 Olympics, is not someone who gives up easily.

"We are on the cusp of what could be an absolute revolution in health -- not dependent on pills, procedures or operations, but on lifestyle," Esselstyn says.

Why you regain weight

Wed, 31 Aug 2011 11:16:00 -0500

Your body doesn't like to lose weight. In fact, your body may fight you tooth and nail when you start cutting calories here and burning calories there. Your body will panic, deciding that there must be some kind of famine or perhaps a nuclear war because why else would you be cutting your calories? There must be no food left!

If you do manage to calm your body down, stick with your plan and lose weight, something else often happens: You stop following the diet or the exercise program and you gain it right back.

One important fact that can help you avoid weight regain is this: You have to do at least the same amount of work to maintain weight loss as you did to lose it in the first place. When I mentioned this to one of my clients, she wailed, "You mean, I have to do this forever? I'm never home free?"

My response was, "Yes. And since I'm immortal, that means you have to work with me for the rest of your life." After which, she fainted.

If you've struggled with weight loss/weight gain, it helps to know what you're up against so you can start off on the right foot and, more importantly, stay there

Early Morning Smokers Have Higher Cancer Risk

Wed, 10 Aug 2011 11:00:00 -0500

Smokers who indulge in their first cigarette shortly after waking up have an increased risk of developing lung and head and neck cancers, according to two new studies published in Cancer, a journal of the American Cancer Society. The findings may help identify smokers who have a greater risk of developing cancer. These smokers could then be more urgently targeted for smoking cessation programs.

The first studies to show a link between cigarette smoking and cancer were published back in the 1950s, but it wasn’t until 1980 that nicotine dependence was recognized by the American Psychiatric Association as a psychological and physiological problem. The new studies out of Penn State College of Medicine look at nicotine dependence, which in part can be determined by the amount of time elapsed before a smoker lights up his or her first cigarette after waking up in the morning.

“These smokers have higher levels of nicotine and possibly other tobacco toxins in their body, and they may be more addicted than smokers who refrain from smoking for a half hour or more,” says Joshua Muscat of the Penn State College of Medicine, who led the investigation.

Subjects who smoked their first cigarette between 31 and 60 minutes after waking up were more than 30% more likely to develop lung cancer; the odds increased to nearly 80% for those who smoked in their first half-hour awake. For head and neck cancers, subjects were more than 40% more likely if they indulged in the 31-60 minute window, and nearly 60% more likely for those who smoked in their first half-hour awake.

“One of the things we use to measure dependence is called the Heavyness of Smoking Index, which includes two questions,” says Dr. Richard D. Hurt, the director of the Mayo Clinic’s Nicotine Dependence Center, who is not affiliated with the new studies. “How much do you smoke, and how long after you arise do you have your first cigarette?”

Hurt also points out that waiting a little longer before indulging in a first cigarette of the day would mean fewer total cigarettes in a day. “The more dependent are more likely to be heavier smokers,” he says. “But you also have to look at how aggressively these people are smoking. Those who inhale deeper, hold longer, and smoke their cigarettes all the way to the end are receiving more of the harmful constituents of that cigarette.” This makes them more likely to develop cancer than those who smoke less aggressively.

The half-life of nicotine is relatively short – only two hours – so after six or eight hours of sleep, your body has gotten rid of nearly all of the nicotine you’ve inhaled the day before. There’s very little left in the body in the morning and the receptors in the brain are crying out for more nicotine. Those who are the most dependent need that cigarette earlier, and often smoke more cigarettes throughout the day, more intensely.

The takeaway here is about what you’d expect. “Stop smoking as soon as you can,” says Hurt. “We have more things to offer now than ever before. [You] can go to a physician or call a telephone quit line. We combine behavioral counseling with medications, which can double, triple, or even quadruple your chances of successfully quitting.”

Train your brain to crave healthy foods

Wed, 10 Aug 2011 10:52:00 -0500

Looking back on it, Wendy Fox thinks it was the M&M's that did her in.

They sat in a glass bowl on her living room table, taunting her every time she walked by, seemingly calling out for her to scoop up a few and eat them. Eat them she did, as well as anything else chocolaty that crossed her path, such as a brownie at her favorite restaurant or a mocha drink at Starbucks.

Fox's chocolate cravings (and three pregnancies) helped her gain 40 pounds in her 30s.

"It wasn't pretty," says Fox, 41, a real estate agent in Weston, Massachusetts.

Unhappy with her growing figure -- she'd gone from a size 4 to a size 10 -- Fox watched as her mother lost 30 pounds. Her mother, who also craves sweets, had attended a program with nutritionist Susan Roberts at Tufts University to curb cravings and suggested Fox do the same.

"At my first meeting with Sue, I told her, 'You've met your challenge,' " Fox remembers with a laugh.

Roberts, author of "The Instinct Diet," explained to Fox that there's a biological reason most of us crave ice cream and not broccoli, but we can unlearn our instincts. It worked. After 14 months, Fox now craves salads instead of M&M's, has lost 36 pounds and is back down to a size 4.

The caveman's instinct

"For most of human history, people didn't have enough to eat, so fat was something you really needed to seek out," says Marcia Pelchat, a food psychologist at the Monell Chemical Senses Center in Philadelphia.

To avoid dying in a famine, the brain is wired to pick up on signs that calorie-rich foods are nearby, which helps explain why that piece of cake on the plate in front of you is so irresistible, or why seeing a sign for a doughnut shop draws you in even when you know you need to watch your diet.

"It's analogous to a drug addict who's gone through rehab, but when he walks by that abandoned crack house he suddenly thinks about going in again," Pelchat says.

Pelchat adds, however, that while we're born with certain cravings, there's also evidence we start to crave whatever we eat in large quantities. She found this when she put study subjects on a vanilla-flavored drink low in saturated fat. After consuming it every day for two weeks, about a third of the subjects reported craving the drink, even though she says, "It was chalky and not very yummy."

Research in Japan also shows that cravings are influenced by our environment. A study at Tohoku University found that many Japanese women crave sushi. "These findings suggested that the craving for some kind of food is influenced by the tradition of food products and cultures," the authors concluded.

'Chocolate makes me nauseous!'

It was tough at first, but Fox, once a chocoholic, now hardly ever craves chocolate.

"I couldn't believe it, but last night we were at a friend's house for dinner and when they served dessert, I thought, 'I can't wait to go home and have a bowl of high-fiber cereal.' "

Her biggest craving now is for salad.

"I make one every night for dinner -- leafy greens and chopped up cucumbers. I don't use dressing -- just a little bit of olive oil and salt and pepper, because I crave a natural taste," she says. "This is such a huge difference for me."

Every so often, Fox says she gets a "ping" for chocolate. But then when she eats it, it makes her feel sick.

"I can just taste the butter in the first bite. It makes me nauseous, which is so weird, because I'm the M&M girl!" she says. "I think a lot of it is psychological. I worked so hard to get where I am that I don't want to go back there. A brownie's not going to take me down!"

Judith Beck, a psychologist and president of the Beck Institute for Cognitive Behavior Therapy in Pennsylvania, says she has noticed the same phenomenon when her patients have given up foods they used to crave.

"They didn't like the sensation of greasy foods in their mouths, and sometimes foods high in sugar started to taste too sweet," she says.

Learning to crave salad

Here are three steps toward switching your cravings from fatty foods to healthy foods.

1. Clean out your cupboards

Fox removed all signs of chocolate from her home. She replaced the M&M's in the glass bowl with pretty marbles, and if she buys chocolate for a special occasion, she gets rid of it immediately.

"I just had a party for my kids and we made ice cream sundaes. As soon as it was over, I gave the leftover hot fudge to my neighbors," she says.

2. Carry around healthy foods

Fox carries apples in her purse and keeps a box of high-fiber cereal in her car so she can dig in whenever a chocolate craving hits.

3. Bury craved foods in the middle of a meal

For the first two weeks, Roberts tells dieters to avoid eating unhealthy craved foods altogether, in the hopes of helping them unlearn the craving. After two weeks, she tells them they can have 100 calories of that food in the middle of the meal.

"I call it the sandwich technique," she says. "If you eat chocolate at the beginning of a meal when you're really hungry, your brain will think -- associate chocolate with feeling satiated and happy. If you put it at the end of the meal, your brain will remember it as the last delicious thing you tasted."

10 exercise myths that won't go away

Tue, 05 Jul 2011 11:37:00 -0500

Consider these the 10 persistent myths of fitness.

10) Your cardio machine is counting the calories you're burning.

"It doesn't mean anything," said Mark Macdonald, personal trainer and author of "Body Confidence" about the calorie numbers spit out by the cardio machine.

Some machines don't even ask for your weight or sex.

"It's not asking your body composition," he said. "If you're at 18% body fat, you're going to burn a lot more than if you're female at 35% body fat."

And how many people know their body fat percentage?

The number calculated by your machine is likely not accurate.

9) Women shouldn't lift weights because it'll make them bulky.

This one drives Alice Burron, a former female bodybuilder, crazy. She would spend four to five hours a day when she competed, trying to build muscles.

"You really have to overload those muscles to create bulk," said Burron. "It's very, very difficult."

Women have too much estrogen to build large amounts of bulk. Guys build muscles faster because they have testosterone.

So ladies, don't fear the barbells. Strength training helps decrease body fat, increase lean muscle mass and burn calories more efficiently.

The government's 2008 Physical Activity Guidelines for Americans recommended muscle-strengthening physical activity on at least three days of the week for kids and two or more for adults.

8) Heart rate monitors will let you know how hard you're working.

Heart rate monitoring is a flawed science.

The better detector of how hard you're working is not the newest, gee-whiz tech device, but your own body.

"The perceived exertion, your own sense of how hard you're working is a much more reliable of exercise intensity," said Matt Fitzgerald, senior editor of Competitor group.

Perceived exertion means it's your estimation of how hard you are working out and surprisingly, it's very accurate, he said.

"Your perception of your limit can change over time. So yeah, even your own perception isn't perfect. It's still better than heart rate monitor," Fitzgerald said.

Heart rates could falter depending on what kind of exercise you're doing.

The talk test can measure how intensely you're working out depending on whether you can talk in full sentences, short phrases or if you're barely able to muster a few words.

"It's best to learn to recognize your body's signals and get a better control of your effort," said Alex Hutchinson, author of "Which Comes First: Cardio or Weights."

7) Your weight is the end all, be all.

Newbies hit the gym, and then weigh themselves every day on the scale.

Week-after-week, they see nodownward trend on the scale and get impatient.

People starting saying, "I haven't lost any weight. This is pointless, I'm not accomplishing anything," said Hutchinson.

After a few months of increased exercise, they are healthier because they've reduced risk factors such as blood sugar levels. Even though a person may not be losing weight, his health has improved in ways that might not be measured.

"They're stuck in this paradigm that weight is the ultimate barometer for fitness. They don't realize the progress they've made and give up."

6) Low-intensity exercise burns more fat.

In general, low intensity exercise has its place -- it's less stressful on joints.

The myth is that if you exercise too intensely, you end up burning carbohydrates instead of fat.

It's the most dangerous type of myth because there's a kernel of truth in it, Hutchinson said.

The more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat, but the total amount of calories burned is higher and that is the bigger picture.

When your body has burned up all the carbs, it starts burning fat.

"You can ignore zones and pay attention to how many calories you burn, which ultimately determines how much body fat you're going to lose," Fitzgerald said.

5) Chug a protein shake after workout.

"It's eating another meal," said Macdonald, a personal trainer who helped TV host Chelsea Handler get in shape.

Protein shakes, powders and bars are good for emergencies, but "they're the lowest quality food."

"You're better off eating real food," he said.

The products are more processed. The best way to get protein is through foods such as a turkey sandwich, Greek yogurt with nuts and fruit.

Martin Gibala, chairman of the department of kinesiology at McMaster University in Hamilton, Ontario, agrees. "Protein sources in real food are Number 1. Cheaper and real food may provide other benefits, vitamins and minerals. And some of the components in food may act synergistically in ways we don't understand."

"When we isolate the compound we think works, it's not as good as the real foods."

4) You can spot reduce for tight abs or toned arms.

You may have crunched in vain.

You won't see muscle definition or a nice six-pack despite how many crunches you do, because of the layer of fat resting on top of your muscles.

"Don't focus on a body part. Try to get them all," said Burron, a spokeswoman for the American Council on Exercise. "You might have beautiful triceps -- it may not be flopping all over the place. Until the fat is gone, most people wouldn't know it's there."

3) As long as I go to the gym 30-45 minutes, that gives me a pass to do what I want for rest of the day.

The gym doesn't negate a bad diet.

Also, emerging research suggests that if you're sedentary most of the day, it may not matter how hard or often you exercise.

People who spend more time sitting during their leisure time have an increased risk of death, regardless of daily exercise.

Sitting for hours can shave years off life

In a study of more than 123,000 healthy people, the American Cancer Society found that women who spent more than six hours a day sitting were 40 percent more likely to die sooner than women who sat less. Men who sat more had 20 percent increased risk of death.

Essentially, those who sit less, live a longer life than those who don't.

2) No pain, no gain.

"The ongoing perception is that people need to feel pain through the entirety of their workout or they're not getting the benefit -- that one's very frustrating to me," said Burron, a personal trainer. "You shouldn't be exercising at a level of pain ever."

Feeling discomfort during a workout is OK.

"If it's so intense you're thinking of passing out, you can't continue this session for longer, then it's too difficult and you're at increased risk for injuries or burnout," Burron said.

"You want to exercise smarter, not harder," she added. "That's the premise. You don't have to kill yourself. You just have to be smart about it."

1) Stretching will help prevent injuries.

A growing number of studies challenge the entrenched assumption that stretching helps prevent injuries.

"The way we were taught to stretch, to try to touch your toes -- there's little evidence it prevents injuries," Hutchinson said.

A review published in 2007 of 10 randomized studies about stretching after or before physical activity found that "muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults."

Static stretching is when you stay in place, bend over to touch your toes, or try to pull your ankles towards your hips.

A study presented this year at the American Academy of Orthopaedic Surgeons found that such static stretching before a run neither prevents nor causes injury.

Then a study published this month in Medicine & Science in Sports & Exercise found that static stretches that last longer than a minute could be detrimental to performance.

Athletes often swing their arms and warm up before a game. That type of dynamic stretching such as high knee jogs, walking lunges can help move your muscles through different ranges of motions.

This type of dynamic stretching is different from clutching your limbs, because it focuses on movement.

A study published in the Journal of Strength & Conditioning Research found professional soccer players who practiced dynamic stretching had higher range of motion than when they practiced only static stretches.

While toe-touches and extra flexibility might be required in gymnastics or figure skating, it's irrelevant for more everyday activities like basketball or weightlifting.

Get moving: More health risks of sitting reported

Tue, 05 Jul 2011 11:31:00 -0500

Extensive sitting increases women’s risk of pulmonary embolism, finds a new study in the current issue of the British Medical Journal. Women who reported the most inactivity were about twice as likely to experience pulmonary embolism as women reporting the least amount of inactivity.

Extensive immobility, for example being confined to a hospital bed after surgery, has long been a known risk factor for blood clots and pulmonary embolism, or PE, but this study shows that a generally inactive lifestyle increases the risk of PE too.

A pulmonary embolism occurs when a substance, usually a blood clot, travels through the bloodstream and lodges in the main artery leading to the lungs. About one-third of those untreated for their pulmonary embolism die from the condition, according to the Mayo Clinic.

Dr. James Douketis, director of Vascular Medicine at McMaster University, points out that the increased risk of pulmonary embolism for any one individual from extensive sitting is relatively small – only slightly higher than the risks of using oral contraceptives – and that the findings fit into a “common sense” recommendation that people spend less time in sedentary positions.

The authors join other researchers in recommending that public health campaigns target physical inactivity, not just promote physical activity.

The most at-risk group was composed of women sitting for more than 41 hours a week outside of work, while the least at-risk group sat for less than 10 hours a week. Time spent sitting at work was not factored into the study.

Physical activity did reduce the risk for some women when compared with their peers who sat for similar amounts of time, but exercised less.

Researchers used 18 years of data from a longitudinal study of 69,950 female nurses which began in 1976, and was subsequently updated in 1988 to include questions about inactivity at home.

About 90% of the participating women were white, which reflects the demographics of women in nursing when the study began, notes the study authors.

Got lower back pain? Massage may help!

Tue, 05 Jul 2011 11:27:00 -0500

Americans spend at least $50 billion each year to to treat lower back pain, the second most common neurological problem in the U.S. after headaches, according to the National Institutes of Health.

A new study in the Annals of Internal Medicine finds that massage may be an effective therapy for treating lower back pain, when compared with conventional medical treatment.

When patients visit the doctor with lower back pain, the usual treatments include medications for pain, inflammation, and muscle spasms, as well as prescribing physical therapy, back exercises and educating patients about possible causes of back pain and methods for preventing future injuries.

But many people seek out alternative therapies for lower back pain relief, and massage is one of the most popular, accounting for over one-third of the more than 100 million annual massage therapy visits, according to the study. The authors note that while recent studies have found limited evidence that massage helps chronic back pain, none compared different massage methods for lower back pain relief against usual medical therapy, which is what the researchers did in this study.

The study included 401 participants 20 to 65 years old who had chronic low back pain whose cause was not known. They were randomly divided into three groups: 133 participants received usual medical care without massage, 132 participants received structural massage, which identifies and massages muscular and skeletal causes of lower back pain, and 136 participants received relaxation massage, which is also called Swedish massage, and is intended to produce a general relaxed state.

Participants in the two massage groups received about one hour of massage per week for 10 weeks. All participants answered questionnaires at baseline, 10 weeks, 26 weeks, and 52 weeks to rate how bothersome their back pain was.

The study revealed that both types of massage therapy resulted in less pain and better mobility than usual care patients after 10 weeks. Both types of massage showed improved function at 26 weeks, but their benefits were of questionable significance at the one-year mark. The authors are careful to note that the reasons for the benefits are unclear, but they speculate that massage may trigger beneficial tissue and nervous system responses. Another possibility is that being touched in a relaxing environment produces the positive effects that the massage groups experienced.

Contact Elements Therapeutic Massage 248 348 8770.

Snacking clue to obesity epidemic

Wed, 29 Jun 2011 09:52:00 -0500

Snacking and super sizing are two of the dieter's worst enemies, research suggests.

The average daily calorie intake in the US has increased by almost a third in 30 years, reaching 2,374 kilocalories.

The influence of bigger portion sizes and excessive snacking outweighs the shift towards high-calorie foods, say experts.

Focussing on reducing how much and how often people eat could help tackle obesity, they report in PLoS Medicine.

Obesity levels have risen sharply in many western countries since the 1970s. In the US, where the study was carried out, a third of all adults - more than 72 million people - are now categorised as obese.

for those trying to control their weight, it is important to manage both how much and how often they eat.”
End Quote Dr Áine O'Connor British Nutrition Foundation

A team from the University of North Carolina analysed data from food surveys carried out in the seventies, eighties, nineties and the last decade.

The surveys record all food and drink a person consumes over a 24-hour period.

The average daily energy intake of a US citizen increased from 1,803 kcal in 1977-78 to 2,374 kcal in 2003-06.

In the last decade of the study alone, the average daily calorie intake went up by 229 kcal.

Several factors are involved in energy intake - the number of calories (energy) in a specific amount of food (energy density), portion size and how many meals and snacks a day eaten.

The researchers say that while all of these have gone up, increases in the number of eating occasions and portion size seem to account for most of the change.

Calorie intake factors

Portion size
Energy density
Number of eating/drinking occasions

They suggest efforts to prevent obesity should focus on reducing the number of snacks and meals a day as well as portion size.

"These findings suggest a new focus for efforts to reduce energy imbalances in US adults," write Kiyah Duffey and Barry Popkin of the University of North Carolina in the journal PloS Medicine.

Commenting on the paper, Dr Áine O'Connor, a scientist at the British Nutrition Foundation said: "Many factors influence total energy intake that can lead to [being] overweight and obesity but it is possible that having more eating occasions through the day, for example by frequent snacking, would increase calorie consumption and so lead to weight gain.

"This study also looked at portion size and studies have shown that having larger portions of food leads to an increased intake.

"The researchers were based in the US, but many of the factors causing the obesity epidemic there are mirrored in the UK and, for those trying to control their weight, it is important to manage both how much and how often they eat."

How does a baby get to be obese?

Mon, 27 Jun 2011 13:55:00 -0500

(CNN) -- A 4-year-old lumbered into a Boston pediatric clinic. He walked with a limp.

"He was carrying so much weight, he displaced his hips," recalled Dr. Elsie Taveras, co-director of the Obesity Prevention Program at Harvard Medical School.

The boy, an extreme example of childhood obesity, carried more than 100 pounds and had a body mass index that was over the 99th percentile for his age group.

He is part of a disturbing trend among the youngest Americans.

Poor diet, huge portion sizes, lack of physical activity, inadequate sleep and uninformed parents are contributing to larger numbers of overweight or obese young children.

Last week, the Institute of Medicine released its first report focusing on obesity prevention policies for children under the age of 5.

Almost 10 percent of infants and toddlers carry excess weight for their length. Their growth is measured using charts that compare them with peers.

One in five kids (ages 2 to 5) is overweight or obese before entering kindergarten.

"This is not school lunch causing this," said Dr. Sandeep Gupta, director of Pediatric Overweight Education and Research Program at Indiana University Health. "They're not in school yet."

Families and adults who take care of children are well-meaning but unintentionally making poor food choices, Gupta said.

The good news is that this is an ideal age to make lifestyle changes. Parents and adults have more control over what infants and toddlers eat, compared with teenagers.

"It's phenomenal," Gupta said. "Even though the children are heavier, they improve better compared to older kids. The parent is the police at the point, setting the agenda."

One problem he observed is that young kids are constantly drinking empty calories such as energy drinks, fruit punch and sugary juices.

"They have been on the bottle too long, and they're transitioning to sippy cups," said Gupta, who practices at Riley Hospital for Children. "They're sipping constantly, all day long, on empty calories."

"There's a disconnect in people's minds. The mothers don't know. They're used to thinking juice is good; juice is fruit. What they don't tell them is all the sugar in the package."

Obese toddlers have shown metabolic abnormalities in their insulin, liver enzymes and cholesterol -- usually problems detected in older adults.

Taveras, who served on the Institute of Medicine's committee on childhood obesity, said she has seen arthritis in 8-year-olds and early signs of diabetes.

The young patients have high glucose insulin resistance and skin discoloration called acanthosis nigricans that forms around their necks and arms. This skin problem is linked with diabetes and insulin resistance.

"Even though we're not seeing frank type-2 diabetes in 5- or 6-year-olds yet, we're seeing early indication that the child is heading to that direction," Taveras said.

Although not all cases of obesity in toddlers are so dire, early health problems can follow throughout childhood and into adulthood.

Not all problems are solely lifestyle-related.

Tasha Secuskie noticed that her daughter, Tylynn, who had been breast-fed, gained six pounds between her sixth and eighth weeks.

Her doctors were puzzled. The child started gaining weight dramatically at 18 months.

Secuskie reduced Tylynn's portion sizes and cut out junk food, but that didn't slow her rapid weight gain.

"We have the problem when she's asking you for food and she thinks she should get an adult-sized plate," Secuskie said.

Tylynn's heaviest weight was 81 pounds.

The family cut out fried food and transformed its diet to mainly fruits, vegetables and lean meats. They take Tylynn and her younger sister to dancing and swimming lessons and hikes. While her younger sister is skinny, Tylynn remains overweight.

"It's hard for a kid because of that," Secuskie said. "You're supposed to increase your exercise, and that makes her hungry."

They learned that Tylynn, 4, has hypometabolism, which makes her body burn fuel slowly and therefore gain weight quickly.

"It breaks my heart, because people stare at you, like 'What are you feeding that kid?' " her mom said.

Beyond the physical toll, obesity can have a long-lasting emotional effect on children, Taveras said.

"The other important adverse affect we're seeing is mental health and trouble with self-esteem, depression," she said. "The mental health implications of being overweight that young -- we're realizing what a big impact it's having on children's quality of life."

"The good news was that (young kids) tended to respond to treatment and lifestyle modifications, because most of the kids are obese because of the lifestyle."

Here are recommendations from pediatricians and the Institute of Medicine about raising a healthy baby:

Before birth

A baby is more likely to be obese if its parents are obese.

During pregnancy, the mother's health, such as her pregnancy weight gain and gestational diabetes, are risk factors of the baby's obesity.

"One thing women hear when they're pregnant is that they're eating for two," Taveras said. "That's wrong."

Eating for two doesn't mean eating twice as much. Here are general guidelines for pregnancy weight gain.

Infants

Studies show that formula-fed babies who were given solid foods before age 4 months have higher risk of becoming obese.

Formula-fed infants could be consuming more food and therefore more calories than breast-fed children.

The Institute of Medicine recommends breastfeeding during infancy. This echoes the American Academy of Pediatrics' advice that moms should exclusively breast-feed for the first six months. The breast-feeding should continue for a year.

Feeding a baby solid foods too early in life may increase his risk of becoming obese before reaching preschool, according to a Pediatrics study.

Various websites offer helpful breastfeeding tips, such as the American Academy of Family Physicians, pregnancy.org and La Leche League International.

Desperate breast-feeding moms reveal secrets

Toddlers

Children's growth should be monitored by health care professionals because parents tend to underestimate their child's weight.

"There is a popular belief, culturally embedded in our minds, that a chubby baby is a healthy baby, and children will grow out of it," Taveras said. "Those two perceptions are inaccurate. Parents don't recognize they gained too much during pregnancy and that their infants are overweight."

In a 2006 study that surveyed parents of obese children, only half recognized that their child was overweight.

Toddlers and preschool children should be encouraged to be physically active throughout the day. They should have outdoor playtime, access to playground or open grass and an adequate indoor play environment at child-care centers.

"Food and physical activity and TV shouldn't be used for encouragement or punishment," Taveras said. "It's obvious there are other ways to promote behaviors or discourage behaviors."

Adults should set the example of healthy nutrition and encourage children to eat fruits, vegetables, lean protein, whole grains and low- or non-fat dairy.

Kids should be allowed to sleep, because the heaviest children slept less than their peers who were of normal weight.

How to live to 100

Wed, 15 Jun 2011 13:52:00 -0500

There was big news recently for anyone born after the year 2000: They’ll probably live to 100, according to new research from Denmark. That’s roughly 20 years longer than the life expectancy of the rest of us. But we could live that long, too, says Walter Bortz II, MD, a clinical associate professor of medicine at Stanford University: “What’s holding us back are bad habits.”

Luck and genetics play roles in longevity, of course, but you can’t control that. To hike your odds of hitting 100, focus on what you can do, like loading up on fruits and veggies (add five years), working out five days a week (add two to four years), and cutting down on stress (may add up to six years).

Life expectancy in U.S. trails top nations

Wed, 15 Jun 2011 13:46:00 -0500

Life expectancy in most U.S. counties lags behind that of the world's healthiest nations, in some cases by 50 years or more, according to a new analysis of government data.

For instance, in Holmes County, Mississippi, which has the lowest life expectancy in the country, a woman can expect to live 73.5 years, the average life span that women in the healthiest nations had in 1957 and have since far surpassed.

To determine how American life spans stack up internationally, researchers from the U.S. and the U.K. compared life expectancies in the U.S. to a moving average of those in the 10 nations with the lowest death rates, a group that includes other affluent countries such as Switzerland, Australia, Japan, and Canada.

Health.com: How to live to 100

Between 2000 and 2007, the researchers found, more than 80% of U.S. counties fell below the life-expectancy bar set by that group of leading nations, even though the U.S. spends more on health care per capita than any other country in the world.

Given the increasing life expectancy in countries like Canada and Australia, the widespread pattern of decline in the U.S. is "a huge surprise," says Christopher Murray, M.D., one of the study's coauthors and the director of the Institute for Health Metrics and Evaluation at the University of Washington, in Seattle.

"We all know from previous work that there are great [life expectancy] disparities in the U.S. across counties, but I sort of expected that when we compared progress in counties to what's possible that we would be keeping up," Murray says. "And we're not."

Health.com: The best anti-aging secrets

The study, which was published in the journal Population Health Metrics, does show huge differences from one U.S. county to the next.

In 2007, life expectancies for men ranged from a high of about 81 years (in Fairfax County, Virginia.) to a low of about 66 years in Holmes County. The trends are especially concerning for women.

Since 1997, women's life expectancy has slipped or failed to rise in more than 850 counties (compared to just 84 counties for men), including 82% of the counties in Oklahoma, 66% in Tennessee, and 59% in Kentucky. In Mississippi, there are five counties where the life expectancy for women is on par with nations such as Honduras, El Salvador, and Peru.

The study's findings are in sync with a report released in January by the National Research Council that compared life spans in the U.S. with those in other high-income nations, says Samuel Preston, Ph.D., a professor of demography at the University of Pennsylvania, in Philadelphia, and a co-chair of the panel that produced that report.

Health.com: The biggest myths about longevity

"The conclusion that American women are falling further behind their peers in [leading industrialized countries] certainly is correct, and if it's happening at the national level, it has to be happening in some counties as well," Preston says.

Murray and his coauthors say the county-to-county disparities can't be explained by demographic factors such as income or ethnicity -- even though, for instance, black men and women have lower life expectancies than their white counterparts in all counties.

"Ninety percent of the variation in the pace of progress is not related to either of those factors, so you need to look elsewhere to understand why some counties are keeping up and why other counties are falling behind," Murray says.

Health.com: How much does smoking shorten your life span?

The authors suggest that smoking, obesity, high blood pressure, and other behaviors and conditions that contribute to poor health and early deaths might be responsible.

Locally tailored programs that aim to help people quit smoking, lose weight, and otherwise improve their health may help reverse the troubling life-expectancy trends, they say.

"There needs to be more investments in policies and programs at local as well as state and national levels to move those metrics," agrees David Kindig, Ph.D., an emeritus professor of population health sciences at the University of Wisconsin, in Madison, who was not involved in the study.

Kindig adds, however, that it's just as important to invest in programs that, for example, boost education and employment, because social and economic factors also drive health outcomes.

9 Best Times To Drink Water

Tue, 14 Jun 2011 13:44:00 -0500

How do you feel about drinking water? Naturally, you probably drink some water in the course of a day. Even if you don’t have a glass of clear water, you can find more limited sources of drinking water in beverages like tea and coffee, and in foods such as soups and stews. Did you know that drinking water could be a lifesaver? Pure, clean drinking water does much to keep your body running smoothly and to guard your health. Want to drink more water to benefit your health? Try these tips for identifying nine times that your body needs drinking water most.

1. Drink water when you first get up. Imagine walking into a dark room and looking for something. Chances are you will stumble and maybe even fall unless you turn on the light. Or consider starting your car in sub-zero temperatures and putting it into gear without waiting for the engine to warm up. Either situation can lead to problems or even disasters. The same is true of the human body. Without water to “wake up and turn on” the body each day, you may be running on empty, especially if you skip breakfast altogether. Have a glass of cool water right after you wake up in the morning to tell your body it’s time to get started. Like a gently flowing stream that pushes along debris and rocks, your circulatory system needs fluid to get rid of stubborn free radicals and residue from burned calories that were used during the night’s metabolism. Refresh your system with a drink of water. 2. Drink water before each meal. Drinking water before a meal helps you feel fuller, so you may be less likely to attack your meal like a starving person. Water helps prepare the stomach for the food that will follow, waking up taste buds on the tongue and moisturizing the stomach lining so brittle or acidic foods won’t be uncomfortable. Having a glass of water clears your mouth of dryness or leftover tastes from earlier dining, drinking, or smoking in anticipation of the food that is coming.

3. Drink water with a snack. Between meals, if you feel hungry, try some fresh drinking water first to see if you are dehydrated. Sometimes people think they are hungry when they really are just thirsty. If you shop at the grocery store or supermarket while dehydrated, chances are you are going to spend more to subconsciously fill that empty urge. Drinking water before a snack, or with one, will help you feel full faster and perhaps eat less, a habit that could benefit two-thirds of our nation that is considered overweight or obese.

4. Drink water before a workout. Depending on the temperature, humidity, and your body’s fluid levels, you may need one or several glasses of water, each about eight ounces, to arm yourself against dehydration during an indoor or outdoor workout.

Whether you play for a sports team or simply jog for personal fitness, hydration is essential to help guard against heat stroke in warm weather and frostbite in cold temperatures, as your body’s circulation plays a protective role in both seasons. 5. Drink water after a workout. Following your exercise session, drink up to replace fluids lost by sweating and physical labor. Don’t drink too much too quickly, or you could induce stomach cramps. But make sure you drink enough so you don’t stay dehydrated.

6. Have water with your medication, if allowed. If you are allowed to take water with your medication, do so. Water helps to dissolve the medication and spread it throughout your digestive organs for rapid absorption. Water prepares the tissues to receive the substance and put it to work right away. Water also helps medicine work its way through your system and out the other end, which can be beneficial when you take harsh medications with side effects.

7. Drink more water to prevent illness following exposures. If you are around sick people in the hospital or at work and school, drink a little more water than usual to wash away germs and viruses that your body may have picked up from exposure to these people. A well-hydrated body helps to move along any invaders before they settle down and multiply in your system. Drinking water each day before or after going out in public can help to prevent certain types of viruses, or lessen their severity.

8. Drink more water when you’re ill. When you do become ill, drink plenty of fluids—the old-time recipe still works. Most experts recommend drinking eight glasses of water each day (eight ounces per glass), in addition to other fluids like tea, juice, and soup. People in the hospital often have an IV dripping water into their vein continuously so they can keep hydrated as well as maintain a line to your body if medications are needed.

9. Have a glass of water when you’re tired. Feeling tired? Fatigued? Need a nap but can’t take one? Have a glass of water. Because of its ability to move quickly throughout the body, water can reach your brain and activate it right before a meeting or other situation where you need to pay attention. Cold water, especially, will wake up your body to keep you alert.

Drink pure, clean water without contaminants. People who live in urban areas that have their own water supply may be able to drink tap water with no problem. Others that live in more rural areas and rely on well water or ground water sometimes decide to purchase processed water to avoid possible chemicals in drinking water. They may also be avoiding pollution from farm runoff, industrial landfills, and other toxic sources of contamination. If you don’t buy bottled water, you can get a filter for your kitchen faucet that will remove up to 99% of local contaminants to purify your drinking water. Contact your local public health service for a referral to water testing systems that can come and check your water as well as advise you how to treat it or take precautions if any are needed. Stop drinking water two hours before bedtime. If you don’t like getting up at night to use the bathroom, avoid fluids two hours before bedtime, and visit the bathroom a couple of times before you go to bed. You can keep a glass of drinking water close to your bed in case you wake up thirsty at night, but keep in mind you might have to get up and use the bathroom before daybreak.

There is no replacement for clear, pure, natural drinking water. Over the past few decades, it has gotten scarcer, with the result that more and more people are choosing to buy processed water or installing filters in their homes. Water used to be a free or cheap resource; not so any longer. Nowadays you have to check the water for bacteria and toxins before you can safely use it in your home for everyday activities like cooking, bathing, and cleaning. Don’t take your water supply for granted. Find out if your drinking water is safe, and if not, what you can do to make it usable.

Should you exercise in the heat?

Mon, 13 Jun 2011 14:16:00 -0500

The problem is, we often don't know we're overdoing it until it's too late. If you exercise all the time, you may not think twice about heading outside for your usual workout, not realizing that your body, no matter how fit it is, needs time to adapt to hot weather exercise. A few tips:

Watch your heart rate: High temperatures and humidity can send your heart rate soaring. Many of us try to run, walk or cycle at the same pace we normally do, sometimes pushing ourselves even when we're clearly struggling. Wear a heart rate monitor and check your heart rate regularly. If it's very high, you know to back off, cut your workout short or move it indoors.
The sweat factor: If you stop sweating, that's a major warning sign that your body can't regulate your temperature and you should stop your workout and head indoors.
Look for signs of heat exhaustion: Besides the sweat factor, stop your workout and get indoors if you feel nausea, fatigue, dizziness or so hot that your head might catch on fire. Treating yourself right away (with fluids, a cold shower, an air conditioned room, etc.) can help you avoid heat stroke, which is much more serious and usually requires emergency treatment.

Age Alone May Not Cause Testosterone to Fall

Wed, 08 Jun 2011 08:27:00 -0500

TUESDAY, June 7 (HealthDay News) -- Testosterone levels don't necessarily drop with age, but it's more likely among older men with declining general health, a new study suggests.

Bucking prior research indicating age-related testosterone deficiency contributes to deteriorating health, fatigue and libido loss, Australian researchers found that blood testosterone amounts didn't fall in older men with optimal health.

The data, gathered as part of the Healthy Man Study, is scheduled to be presented Tuesday at the Endocrine Society's annual meeting in Boston.

"Our interpretation is that age in and of itself does not reduce blood testosterone levels . . . but the accumulating disorders as men age, some preventable and some not, some genetic and some environmental, do have such an impact, albeit pretty modest," said study author Dr. David Handelsman, a professor of reproductive endocrinology and andrology at the University of Sydney.

"This would make the drive for testosterone treatment for the well-known -- but overrated -- age-related decline in blood testosterone misguided," added Handelsman, also director of the university's ANZAC Research Institute. "But, of course, we could be wrong."

Handelsman and his team took blood samples nine times over three months from 325 men over age 40 who reported being in excellent health. Men who took medications that affect testosterone were excluded from the research.

While age had no effect on testosterone concentrations, obesity was linked to a minor decline, the scientists said.

Dr. Ronald Swerdloff, chief of the division of endocrinology at Harbor-UCLA Medical Center in Los Angeles, noted that other studies had documented a greater drop in testosterone among older men and called Handelsman's research "a piece of the puzzle."

"Many people agree that acute and chronic illness will adversely affect blood testosterone levels, so that's not a surprise," said Swerdloff. "But there are reductions that seem to be independent of co-morbid conditions. The fact of the matter is, with an increase in age [comes] a decrease in testosterone levels, [but] the degree of fall differs from study to study, and the variation could be due to many factors."

Incorporating Stationary Bikes into your Fitness Routine

Tue, 07 Jun 2011 13:50:00 -0500

Stationary bikes just aren't what they used to be. They're better. A low-impact exercise, stationary bikes don't put stress on your joints, so they can be a great replacement for the treadmill when your knees are aching. Over the years, stationary bikes have seen many improvements. It's a classic type of fitness equipment that has lasted for decades because it works.

It's simple
Stationary bikes provide a great workout and are pretty simple to use. Just pedal. The motion involves little thought, so you can catch up on reading or television as you work out. It's perfect for somebody with little time to devote to exercise and needs to multitask. Unlike a regular bike or treadmill, it doesn't demand much balance or coordination, so there is little chance for falls. This makes it ideal for those carrying a little extra weight.

Better than ever
As technology has advanced, so have stationary bikes. Many come with a digital monitor that will track distance, time, calories burned and rotations per minute, so you'll have a visible record of your workout. You can easily change resistance settings for more of a challenge, usually with a simple push of a button. Some models even incorporate an arm workout with push/pull handlebars. The seat is also shaped to be comfortable with padding. Just make sure that you're not leaning over while you pedal; this can lead to lower back pain.

There are basically two different types of stationary bikes: recumbent and upright. On a recumbent, you sit lower to the ground with back support, with your legs extended out in front of you. While this relaxed position minimizes stress on the knees and lower back, it also tends to encourage a slower, less intense workout . When riding an upright bike, your body is positioned just as it would be on a regular bicycle. You pedal downward and move more freely, so it can be a more intense workout. The downside, though, is that it provides no support for your back.

Improve your bod
There are specific benefits from incorporating a stationary bike into your workouts. First, they provide a great cardio exercise, one of the keys to healthy living. The cardio will therefore help you burn a lot of calories, especially if you really push yourself. You'll tone your legs, and for those bikes with handlebars, arms as well. Bikes are great for beginners, but also can be a challenge for someone in better shape.

Piece of cake
There are many ways to include a stationary bike as part of your usual workout routine. Start off at a low level of resistance and speed, no matter your fitness level. You need to warm-up before pushing your muscles too far. As you progress, you can increase the resistance from the bike, depending on what type of workout you want from it. Again, a lower level can be used as a warm-up. A mid-level of resistance provides aerobic training and will build your endurance. And, a high level of resistance is considered power training and will build strength. Look for a balance in your workouts to

Common Nutrition Myths

Tue, 07 Jun 2011 13:46:00 -0500

1. VITAMINS WILL ENHANCE YOUR STRENGTH AND ENDURANCE.

This is a fallacy. Vitamins supply the body no calories and cannot be used as fuel. The body excretes 70% of the vitamins that it does not need. Only people who are deficient in an area should take necessary supplements. Please consult your physician or a Registered Dietitian before increasing your intake. A daily multivitamin is generally recognized as the only vitamin most people need.

2. DIET PILLS ENHANCE METABOLISM AND CONTRIBUTE TO WEIGHT LOSS.

False. Initially one will lose weight after taking diet pills due to the lowered basal requirements of food and calories but in the long run one will usually gain more weight back. Once again, a diet pill taker usually has not learned how to control their weight through proper nutritional counseling once off the pills.

3. AN INTAKE OF REFINED SUGAR CARBOHYDRATES FROM SOURCES LIKE HONEY, SODAS, CANDY BARS AND MARSHMALLOWS WHEN FEELING LOW, WILL BOOST ENERGY LEVELS.

Unfortunately, you will probably experience the opposite. A sugar snack before a workout will deplete your performance and cause you to crash in need of good carbohydrates. Choose a complex carbohydrate instead. Some food item with ‘whole grain’ is a good energy food.

4. CAFFEINE STIMULATES THE APPETITE AND SHOULD BE AVOIDED IF TRYING TO LOSE WEIGHT.

The issue that caffeine acts as an appetite stimulant has never been scientifically proven. If taken properly, it can aid in raising the body temperature and, possibly contribute to body fat loss. There are risks associated with too much caffeine.

5. EXCESS PROTEIN WILL BE USED AS ENERGY IF TOO MUCH IS TAKEN IN.

True, only when carbohydrate and fat sources are depleted. The body will use protein as fuel only as last resort. Most excess protein is stored as adipose tissue (body fat). Make sure you consult your registered dietitian or health care professional on how much protein is necessary for you. If you are on a solid training routine with weights and regular cardiovascular work, your body will be most efficient at using the protein and carbs you take in.

3 Workout Mistakes That Slow Metabolism

Tue, 31 May 2011 08:24:00 -0500

Mistake #1: You’re in an exercise rut
When you do the same activity day after day, week after week, your mind isn’t the only thing that gets bored—your muscles do, too. Whether you take the same daily 30-minute walk around the neighborhood loop, or do a few sets of the same old strength moves, after a while your body stops being challenged and your results plateau.

Correct it: Change things up. Go for a hike on the weekend instead of doing your usual power walk. Find new strength moves that work the same muscles. Try a new type of exercise by slipping in a workout DVD. Any little way to mix things up and challenge yourself with something new is a step in the right direction.

Give your routine an instant boost with these 13 new outdoor workouts.

Mistake #2: You’re a slave to cardio
While aerobic exercise is good for your body and soul, if you don’t balance those workouts with some strength exercises, you’re not only compromising your results but missing a key component of health and fitness. Resistance training—weight lifting, or strength training—is the only way to increase lean muscle mass and lose stubborn bulges. That’s important on many levels, especially as we start to get older. (Video: Strength-train at home without heavy weights.)

Starting in their 30s, women lose about 1/2 pound of muscle a year. (Men usually hold on to muscle longer, but the rate of muscle loss speeds up dramatically after age 60.) Because muscle burns calories even when at rest, losing it will noticeably slow metabolism. This is one big reason many of us see that “middle-age spread” beginning in our 40s.

A study from Skidmore College found that exercisers who combined cardio with a high-intensity, total-body resistance routine lost more than twice as much body fat—including twice as much belly fat—over 12 weeks as those who followed a moderate-intensity cardio plan. (Search: New fitness plans.)

Correct it: Substitute a couple of strength sessions for cardio days. Lift weights at least twice a week, hitting all your body’s major muscle groups.

Slim down and sculpt toned muscles all over with this 6-week workout plan.

Mistake #3: You’re stuck in a “fat-burning” zone
If you hop aboard a treadmill, elliptical trainer, stair climber, or other cardio machine at the gym, you may see a programming option that allows you to stay in a “fat-burning” zone. It’s based on the fact that at lower intensities, the body uses a greater percentage of its fat stores for fuel. Sounds great! You don’t have to work as hard and you’re sucking some of that fat out of your belly, butt, and thighs.

But do the math and you’ll see the problem. At a lower intensity level, your body will indeed burn a higher percentage of fat than carbs but still burn fewer calories overall. Here’s an example. A 150-pound woman who walks on the treadmill at 3 mph (a 20-minute mile) burns about 112 calories in 30 minutes. At this moderate intensity, she burns about half of those calories from fat, or about 56 fat calories. If she were to take that workout into a brisk walk for 30 minutes at 4 mph (a 15-minute mile), only about 40 percent of her calorie burn might be from fat. But she’d be burning more calories overall—about 170 in those 30 minutes, or about 68 calories from fat. (More: Get the complete Turn Up Your Fat Burn Plan today!)

Correct it: Burn more calories and make more of those calories come from fat by increasing your overall effort. A great way to achieve that is by doing intervals—periods of higher intensity followed by a slower recovery pace.

Add Muscle, Not Fat

Thu, 19 May 2011 16:01:00 -0500

Goals of Building Muscle Mass

1. Most people think that the more protein they eat the more muscles they will build but excess protein intake does not store as bulging muscles.

2. What you need in order to add muscle is extra calories and those extra calories should mostly come from carbohydrates. Carbohydrates fuel your muscles so they can perform intense muscle-building exercises.

3. To gain one pound of muscle you need to intake an extra 3500 calories and 100 grams of protein in addition to overloading your muscles with weightlifting and other resistance exercises.

4. Start by adding an additional 500 calories per day with carbohydrates making up 55-65% of your diet.

5. Eat larger-than-normal healthful portions consistently for 3 meals per day and 1 or 2 snacks.

Easy and Portable Snack Ideas to Build Muscle

Peanut butter on crackers, bread, etc

Granola or Grape-Nuts cereal with milk

Walnuts and almonds

Trail-mix with dried fruit and nuts

Nutritional supplement drinks and bars

Fruit yogurt

Low-fat cheese and crackers

Cottage cheese and fruit

Tips to Take With You

1. Fuel up before you strength-train with a carbohydrate-protein snack.

2. The snack will give you fuel for the workout and help protect your muscles.

3. Refuel within 30-45 minutes after workout with more protein to repair and rebuild muscles and more carbohydrates to refuel depleted glycogen stores.

4. Eat at least every 4 hours. If you go for long periods without eating, your body will break down muscle for fuel.

Super Food: Salmon

Thu, 19 May 2011 16:00:00 -0500

Wild-caught Alaskan salmon is one of my favorite foods. It is an excellent source of high-quality protein and essential omega-3 fatty acids. Omega-3s offer protection against:

•Heart attack and stroke

•Cancer

•Inflammatory diseases such as rheumatoid arthritis

•Mental and emotional problems

Wild salmon is available fresh, frozen and canned, making it a versatile choice; however, how you store and cook salmon can affect these essential nutrients. Avoid cooking methods such as deep-frying, blackening or sautéing at high temperatures.

According to the National Fisheries Institute, freezing fish and other seafood will cause minimal loss of the health-protective omega-3 fatty acids they contain. I suggest you preserve omega-3s in salmon by baking, broiling, poaching, steaming or grilling salmon just to the point of doneness that you prefer. Aim for two to six servings of salmon per week, and enjoy!

What is cardio vascular fitness

Wed, 11 May 2011 12:45:00 -0500

Cardiovascular fitness is a special form of muscular endurance. It is the efficiency of the heart, lungs, and vascular system in delivering oxygen to the working muscle tissues so that prolonged physical work can be maintained. A person’s ability to deliver oxygen to the working muscles is affected by many physiological parameters, including heart rate, stroke volume, cardiac output, and maximal oxygen consumption.

Understanding the relationship between cardiorespiratory endurance training and other categories of conditioning requires a review of changes that occur with increased aerobic, or anaerobic capacity. As aerobic/anaerobic capacity increases, general metabolism rises, muscle metabolism is enhanced, hemoglobin rises, buffers in the bloodstream increase, venous return is improved stroke volume is improved, and the blood bed becomes more able to adapt readily to varying demands. Each of these results of cardiovascular fitness/cardiorespiratory conditioning will have a direct positive effect on muscular endurance, and an indirect effect on strength and flexibility. (This discussion on the physiological effects of cardiovascular fitness has been very brief. For further, or a more complete explanation, please turn to the literature related to exercise physiology).

To facilitate how a person does deliver oxygen to their working muscles, they need to train, or participate in activities that will build up the energy stores needed for their sport. This is referred to as metabloic training. Metabolic training is generally divided into two types: aerobic and anaerobic.

"How To Do More Work To Increase Your Cardio"

Tue, 03 May 2011 09:14:00 -0500

There are two quotes that I’d like to tell you about. The first is fairly popular in the martial arts world:

“Conditioning is the greatest hold.” – Karl Gotch

The other is also well-known, esp. if you’re an American football fan:

“Fatigue makes cowards of us all.” – Vince Lombardi

In many ways, they both drive home the same basic point – that to succeed, you have to be able to outwork your opponent. And many, if not most times, being able to outwork your opponent is dependent on what kind of shape (especially your cardio) you're in.

Gotch’s quote simply says that no matter what techniques you (or your opponent) know, if you have better cardio, and can push the fight/match longer and harder, then you’ll have the upper hand.

Lombardi’s quote is a little more telling, making reference to the human psyche, and how it breaks down under duress. Everybody stands tall at first – it’s who can stand tall at the end that marks a warrior.

Now, you might not be an athlete, a fighter, or even anybody who competes in anything right nwo But that doesn't mean you still can't apply this to your own life.

Having good cardio can allow you to do so many things in your life. At a most basic level, it gives you better health and vitality, allowing you to live a longer and fuller life. At a more 'primal' level, having good cardio can make life itself easier and more enjoyable. Whether it's because normal everyday tasks are easier to perform, because you're in shape to play that "pick-up" game of ball at the park, or because a good cardio workout can lead to lower bodyfat levels, it could simply mean you feel more comfortable picking out clothes or taking your shirt off in hot weather.

There are many elements to a good cardio workout (and in turn, having good cardio), but one of – if not THE – most important is Work Capacity.

Work Capacity is a pretty simple concept that many trainers try to give complex definitions or major pseudo-scientific discussions. Work Capacity is essentially how much work you can do, and how hard/fast you can do it. So, if a mundane task like say push-mowing the lawn normally takes you say 30 minutes, a high work capacity can allow you to get it done in 20 minutes.

So, that segues into the next question, which would be, “How do we increase Work Capacity?”

The main way would be to simply just do more work. Yeah, that’s right – condition yourself to doing more work, by…doing more work. You don’t have to do a whole lot at first – add small amounts to your overall workload.

There are a few ways to do this. You could add small amounts of “active-rest” to your workouts, so that you’re actually working while you’re resting between sets. (By the way, this is a tremendous way to increase your cardio with actually doing any traditional "cardio" work.)

For example, say you’re doing your weight training, and resting 60 secs. between sets. Spend 30 of those 60 secs simply doing jumping jacks. Or maybe do a couple burpees. Or a few jumps. Or 5 situps. Anything like that will work.

Another way to do this is to add in extra work throughout the day. During your everyday travels, figure out ways to increase your physical work. Take the stairs instead of the elevator. Park a few extra parking spaces away so you have to walk further. If you’re shopping, carry your items instead of using a cart. That sort of thing. Then you can add in small “mini-workouts” during the day, as well. 5 burpees, 10 push-ups, 10 situps, and 10 squats wouldn’t take over about 90 secs to complete. Do that 4-5 times during the day.

Doing any of these things will help you build your work capacity, and in turn, help you increase your cardio - even if you're not doing specific cardio workouts. And when you increase your cardio, you'll find that your overall quality of life will feel like it's going up.

Train Hard, Rest Hard, Play Hard.

Why isn't there a safe weight-loss pill?

Tue, 03 May 2011 09:10:00 -0500

Obesity can't be cured by pills, shots or even surgery.

If only it were that easy.

Despite centuries of supposed weight-loss remedies from anti-obesity soaps, crash diets based on vinegar to even amphetamines, fads have failed.

Over the years, Americans have become more obsessed with weight loss, but not much healthier as more than one-third of U.S. adults are obese.

Drugs have not effectively answered the problem, despite billions of dollars spent in research.

Obesity has more factors than just eating too much, according to research. The reasons why people gain excess weight vary -- and one drug isn't likely to address all these factors including lifestyle, food access and environment.

Our brains have a natural tendency to desire eating beyond need, to store in case of scarcity and famine, scientists say. That doesn't work well in the modern day when calorie-dense foods are readily available.

"We might not have any magic bullet," for obesity said Dr. Gene-Jack Wang, chair of medical research at Brookhaven National Laboratory. "We might have to use a bomb. You have to be very comprehensive."

Dr. Sidney Wolfe, director of the Health Research Group -- part of the nonprofit consumer advocacy organization Public Citizen -- isn't hopeful about the development of an effective and safe weight-loss drug.

"The possibility that the drug will only do the good things like lose weight and not have myriad effects on the body -- is zero," he said.

FDA proposes calorie counts on menus

Fri, 01 Apr 2011 20:51:00 -0500

WASHINGTON – Like it or not, many restaurant diners will soon know more about what they are eating under menu labeling requirements proposed Friday by the Food and Drug Administration.

The requirements will force chain restaurants with 20 or more locations, along with bakeries, grocery stores, convenience stores and coffee chains, to clearly post the amount of calories in each item on menus, both in restaurants and drive-through lanes. The new rules will also apply to vending machines where calorie information isn't already visible on the package.

The calorie counts will apply to an estimated 280,000 establishments and could be on menus by 2012. Required as part of health overhaul legislation signed into law last year, they are designed to give restaurant diners information that has long been available on packaged goods cooked at home. The FDA estimates that a third of calories are consumed by eating out.

"We've got a huge obesity problem in this country and its due in part to excess calorie consumption outside the home," says Mike Taylor, FDA deputy commissioner for foods. "Consumers generally when you ask them say they would prefer to have that information."

But don't expect calorie shock when ordering at the movie theater, where a tub of popcorn can contain well north of a thousand calories — movie theaters are exempt, along with airplanes, bowling alleys and other businesses whose primary business is not to sell food, according to the FDA. Movie theaters pushed to be left out after guidelines published last year included them.

Alcohol will also be exempted, according to the agency. Margo Wootan, director of nutrition policy at the advocacy group Center for Science in the Public Interest, says that could be misleading to consumers.

"I think it's going to be confusing if customers see the calories for soft drinks and juice labeled on the menu but not other drinks such as beer and wine," she said. "It will make it seem like they are better choices."

Still, Wootan says the guidelines are a positive step.

"You won't have to get out of line and go back to some poster by the bathroom and look at some item in a tiny font size," she says. "It will be right there on the menu where you are getting your other information about what to order."

The idea is to make sure that customers process the calorie information as they are figuring out what to eat. Many restaurants currently post nutritional information in a hallway, on a hamburger wrapper or on their website. The new law will make calories immediately available for most items.

Menus and menu boards will also tell diners that a 2,000-calorie diet is used as the basis for general nutrition advice, noting that individual calorie needs may vary.

The labeling requirements were added to the health bill with the support of the restaurant industry, which is facing a smattering of different laws from cities and states. New York City was the first in the country to put a calorie posting law in place. Since then, California, Seattle and other places have done so.

Dawn Sweeney, president and CEO of the National Restaurant Association, said the calorie postings will provide customers with consistent information.

"The new standard," she said, "will help chain restaurants provide the same type of nutrition information to consumers in any part of the country."

Liver disease deaths 'higher among diabetics'

Wed, 30 Mar 2011 09:28:00 -0500

People with diabetes are 70% more likely to die from liver disease than those without the condition, according to new research.

It is already known that diabetes can increase the risk of some types of liver disease, with poor blood sugar control boosting the risk.

This can lead to scarring of the liver - also known as cirrhosis - and cancer.

In the study, Edinburgh researchers analysed the records of people aged 35 to 84 over a six-year period to 2007.

They compared 1,267 diabetes sufferers to 10,100 people without the condition, who all died of liver disease.

The results showed about one in four (24%) people with diabetes died of liver cancer, compared to one in ten (9%) of non-diabetics.

However, more people without diabetes died from alcoholic liver disease (63%) compared to those with diabetes (38%).

Dr Sarah Wild, of Edinburgh University, said: "Non-alcoholic fatty liver disease has become much more common recently, particularly among people with diabetes.

"The major risk factor for it is being overweight, which is also an important risk factor for Type 2 diabetes.

"Non-alcoholic fatty liver disease increases the risk of cirrhosis which in turn increases the risk of liver cancer.

"A healthy lifestyle can reduce the risk and prevention is particularly important because the options for treatment are limited."

The research is being presented at the Diabetes UK Annual Professional Conference, which ends on Friday.

Diabetes UK director of research, Dr Iain Frame, said: "Previous studies have found a link between diabetes and liver disease and this research adds to that knowledge.

"We now need further investigation into how diabetes affects the liver to find new methods of preventing this complication."

Why Men Lose Weight Faster Than Women

Mon, 21 Mar 2011 15:07:00 -0500

When it comes to exercise and weight loss, the same rules apply whether you're a man or a woman - you have to burn more calories than you eat to lose weight1. How we exercise is often the same as well, although women tend to prefer more cardio then men and they sometimes shy away from heavy weights2 (even though they shouldn't).

However, there are differences in how our bodies store and lose body fat and differences in how are bodies respond to exercise. Many of my clients have noticed this. In fact, I was training one couple together and, at one point, the wife informed said, "I workout with you for 3 weeks, I eat grass and tree bark and I lose 2 pounds. My husband does a few pushups, jogs around the block, eats an entire pizza in one sitting and loses 10 pounds."

She was exaggerating (mostly), but she's right that men tend to lose weight faster than women. Men have more muscle, which helps them lose weight more quickly, and they often respond to their workouts faster then women do. Experts have even found that women have a different heart rate response to exercise than men. All of this means that women have to work harder to get the same results as their male counterparts.

For these reasons, it's a good idea to avoid comparing results if you're losing weight as a couple. This means that a husband shouldn't say, "Na-nanny-boo-boo, I lost 4 more pounds than you," when getting his weight measured during a training session. Similarly, a wife shouldn't threaten to sneak extra butter and fat into her husband's meals in revenge (both things I've heard clients say to one another).

What about you? Have you gone through this with your spouse, friend or loved one? How do you handle it if one of you loses faster than the other? Leave a comment and tell us about your experiences.

The 411 on Calories

Wed, 23 Feb 2011 14:54:00 -0600

If you're interested in nutrition or weight loss, you no doubt pay a lot of attention to calories. But do you know what exactly calories are, and how many you really need?

Calories: The Good, the Bad, and the Empty

There is really no such thing as "good" or "bad" calories. "Your body processes each calorie the same," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas. But Lummus adds that some foods are far more nutritious than others. "We strive to make our calories the most nutrient-dense that we can, meaning that we are packing in a lot of nutrition for a very small amount of calories. You are optimizing your calorie budget, so to speak."

While calories get a negative rap when it comes to weight control, calories are actually an important source of fuel you cannot live without. "Your body needs calories for energy," says Lummus. Calories are the force behind everything we do, including eating, sleeping, and breathing.

"Calories are how much energy your body gets from the food and beverages that it consumes," says Lummus. Most food sources are composed of some combination of carbohydrates, fats, and proteins, and each of these nutrients contains calories. Yet it's important to stay away from "empty" calories in foods like sweets and soda, warns Lummus.

Calories: Finding Your Magic Number

You must find the right balance of calories every day, depending on your overall goals. "Eating too many calories and not burning enough through physical activities would yield a weight gain, while not eating enough calories [to keep up with your calorie burn] would yield a weight loss," says Lummus.

The number of calories a person needs depends on many individual factors, including age, weight, height, and activity level. When dieticians counsel clients on calorie needs, they take all of these facts into consideration and come up with a suggestion for how many calories are needed to maintain, lose, or gain weight.

In general, men need between 2,000 to 2,400 calories and woman between 1,200 and 1,500 calories per day. Consuming less than 1,200 calories per day can be harmful to your health, notes Lummus, since it may trigger your body to go into starvation mode, causing your body to actually hold onto calories.

Teenagers' caloric needs can vary considerably. For example, teenage boys may require up to 3,000 calories per day, while teenage girls usually need around 2,200 calories each day. "For children, calorie needs are going to change a lot more because they are growing so rapidly," Lummus continues. She says that infants 5 to 12 months of age need around 850 calories daily, 1- to 3-year-olds need roughly 1,300 calories daily, 4- to 6-year-olds need about 1,800 calories daily, and 7- to 10-year-olds require 2,000 calories daily.

"Counting calories is usually not necessary for children," says Lummus. "You just want to make sure that your child is getting all of the requirements from all of the food groups."

Both children and adults should get the bulk of their calories from a variety of healthful foods, including low-fat or fat-free dairy products, fruits and vegetables, whole grains, and lean protein sources — the building blocks of a nutritious diet.

Start working on that Beach Body Now!

Wed, 16 Feb 2011 12:17:00 -0600

So it’s winter and you’re thinking “I’ve got plenty of time to get ready for beach season, I’ll wait a while.” Well we here at Fitness Together Novi have news for you. If you want that perfect beach body, you’re going to have to start working on it BEFORE BEACH SEASON. Otherwise you’ll find yourself working out right through the swim suit months with little to show in the way of results. The fact is that by starting on you’re beach body now; you’ll be able to have that sculpted, beautiful body ready to show off when the weather gets warmer.

At Fitness Together Novi, we’ll help you target those swim suit areas. Our availability enables you to work out around your hectic schedule giving you a sense of control. So give us a call today at (248) 348-9230 or stop on by at 24276 Novi Road in Novi, MI, and one of our friendly staff members will talk to you about your one stop solution to a better you. Visit our website at www.fitnesstogethernovi.com

What is a good rule of thumb when purchasing healthy food? The fewer ingredients, the better?

Fri, 21 Jan 2011 11:23:00 -0600

A: Absolutely right! When it comes to making wise nutrition choices, the golden rule on the ingredient list is “less is better!” This is because the most nutritious foods are generally the least processed foods with the least amount of additives. The closer the food is to the way Mother Nature intended it to be, the more natural vitamins, minerals, fiber and phytonutrients the food product will contain.

For example, it’s always healthier to choose an apple over a slice of apple pie loaded with unhealthy fats, salt, spoilage retardants, refined carbohydrates and excess calories. If you peruse the frozen vegetable case, better to grab the bag of frozen peas that simply contains two ingredients—peas and salt—rather than a frozen pea product with 20 ingredients in the list. Another important tip regarding processed foods is that if you have a choice, make the food yourself (such as your own tomato sauce versus a jar of sauce). This way YOU control the ingredients and can be very judicious with adding in excess amounts of harmful ingredients such as sodium and bad fats.

Customers Pay Little Heed to Calories on Menues

Tue, 18 Jan 2011 14:03:00 -0600

Posting calories on menus has little effect on what customers buy, according to a recent study.

Customers at TacoTime (a western Washington chain) who read how many calories are in their chimichangas, burritos and tacos on the restaurant's menu were just as likely to order them as people who don’t have that information.

For 13 months, researchers recorded food purchases at seven suburban TacoTimes and seven inside Seattle, Washington. Seattle passed a law requiring that all fast food chains post their calories, fat and sodium content to the menus in 2009.

Once the law went into effect, public health researchers in Seattle and researchers from Duke-National University of Singapore Graduate Medical School compared what people were buying at TacoTimes inside and outside the city.

Contrary to their hypothesis, “We found no difference,” said lead author Eric Finkelstein. “We looked at the variables – the transactions, total calories per transaction, food, dessert, entrees. We weren’t able to find any effect whatsoever.”

The findings suggest that having calorie information did not change public health behavior.

This may not be totally surprising. After all, obesity rates have continued to soar after pre-packaged foods were required to carry nutritional content, said Finkelstein, an associate professor of health services at Duke-National University of Singapore.

Similar studies about calorie counts in menus have found either small, marginal effects or no difference at all.

“This is just one chain, so it’s possible to find more compelling results in different chains,” Finkelstein said, about the TacoTime’s study.

Regardless, nationwide changes are coming. The health care reform bill, passed last year, requires fast food chains to post their nutritional information on menus. The FDA’s rules on for this are due in March.

While calorie info on menus may not unleash widespread weight loss, it could have some benefits, Finkelstein said.

“My sense is that if these laws are to have an effect, it’s going to be on the supply side,” he said, referring to fast food companies. “If they’re embarrassed about 2,000-calories lunches, they might try to skimp on calories, sodium and fat.”

3 Diet Myths

Tue, 11 Jan 2011 09:08:00 -0600

Myth #1: Diet soda is better for you

Reality: It may lead to even greater weight gain

Just because diet soda is low in calories doesn’t mean it can’t lead to weight gain. It may have only 5 or fewer calories per serving, but emerging research suggests that consuming sugary-tasting beverages—even if they’re artificially sweetened—may lead to a high preference for sweetness overall. That means sweeter (and more caloric) cereal, bread, dessert—everything. In fact, new research found that people who drink diet soda on a daily basis have an increased risk of developing type 2 diabetes and metabolic syndrome.

Put the Truth to Work for You: These days, the world of food is full of nasty surprises like this one, and knowledge is power. Check out Eat This, Not That! 2011 and Cook This, Not That! for the best food, nutrition and health secrets, and avoid shocking waistline expanders with our slideshow of 20 Salads Worse Than a Whopper.

Myth #2: Skipping meals helps you lose weight

Reality: Skipping meals, especially breakfast, can make you fat

Not eating can mess with your body's ability to control your appetite. And it also destroys willpower, which is just as damaging. If you skip breakfast or a healthy snack, your brain doesn't have the energy to say no to the inevitable chowfest. The consequences can be heavy: In a 2005 study, breakfast eaters were 30 percent less likely to be overweight or obese.

Put the Truth to Work for You: The perfect breakfast? Eggs, bacon, and toast. It's a nice balance of all the nutritional building blocks—protein, fiber, carbs—that will jumpstart your day. The worst? Waffles or pancakes with syrup. All those carbs and sugars are likely to put you into a food coma by 10 a.m.

Myth #3: You should eat three times a day

Reality: Three meals and two or three snacks is ideal

Most diet plans portray snacking as a failure. But by snacking on the right foods at strategic times, you'll keep your energy levels stoked all day. Spreading six smaller meals across your day operates on the simple principle of satisfaction: Frequent meals tame the slavering beast of hunger.

Put the Truth to Work for You: Make sure each mini meal blends protein and fiber-rich complex carbohydrates, which will sustain the feeling of fullness. Check out our super-handy list of the best snacks for weight loss.

Are we fooling ourselves about healthy eating?

Thu, 06 Jan 2011 13:02:00 -0600

Americans could be fooling themselves when it comes to healthy eating, according to a Consumer Reports survey.

Nearly 90 percent of 1,234 U.S. adults surveyed said they were eating a “somewhat," "very," or "extremely" healthy diet. Only 11 percent described their diet as “not very” or “not at all” healthy.

Most people made efforts to eat healthier. For example, 60 percent of the participants said they chose whole grains over white rice or refined carbs. More than half also reported that they ate five or more servings of fruits and vegetables a day - although this could also be a miscalculation of serving sizes by respondents.

A CDC survey conducted last year found that only 26 percent of adults ate vegetables at least three times a day.

Regardless of healthy efforts, about 57 percent of the respondents were overweight or obese according to their body mass indexes, calculated from their self-reported height and weight.

Fifty-nine percent said they were either "careful" or "strict" about their food intake. But of these people, more than a third indicated that they did not limit fats or sweets.

This led Consumer Reports to ask, “Are we fooling ourselves?”

The participants were asked which vegetables they regularly consumed once a week or more:

Lettuce or salad greens: 78 percent

Tomatoes: 71 percent

Carrots: 63 percent

Potatoes: 61 percent

Broccoli: 57 percent

When asked why they didn’t eat more vegetables, the frequent responses were:

You already eat an amount you are satisfied with: 66 percent

Vegetables are hard to store or they go bad: 29 percent

Someone else in your household does not like vegetables: 17 percent

Vegetables are too expensive: 14 percent

You don't like vegetables: 13 percent

This survey was conducted in November 2010 and the author cautions that there could be seasonal variations in the responses.

4 surprising reasons women can't lose weight

Wed, 29 Dec 2010 08:26:00 -0600

Most of us already know that eating less and moving more are the keys to dropping extra pounds. But if you're already doing everything "right" and can't seem to lose weight -- or are even gaining it -- you may have a hidden health condition that's sabotaging your efforts. And the symptoms may be so subtle that even your doctor can miss them. Here, some possible weight-loss blockers -- and how to get the help you need.

A Sluggish Thyroid

Your thyroid gland makes hormones that regulate the way your body uses energy. An underactive thyroid (hypothyroidism) disrupts your metabolism, as well as many other aspects of your health. Some estimate that as many as 10 percent of adults have hypothyroidism, which is more common in women and is most often diagnosed in the 40s and 50s.

Out-of-Whack Hormones
As many as 1 in 10 women of childbearing age have polycystic ovary syndrome (PCOS), a condition in which a woman's ovaries produce an excess of male hormones. In addition to causing ovulation problems and infertility, PCOS may go hand-in-hand with insulin resistance, a glitch in the way your body processes blood sugar, which is often associated with excess fat storage, especially around the waist. Left untreated, insulin resistance can lead to type 2 diabetes.

Trouble-Making Foods

Most people know if they're allergic to certain foods like nuts or shellfish, but many aren't aware of food intolerances. While a true food allergy results when your immune system mistakenly identifies a food as harmful and mounts an immediate response, food intolerances can have a variety of causes, including lack of a certain digestive enzyme (as with lactose intolerance) or sensitivity to food additives, and tend to manifest over time, says Dr. Elizabeth W. Boham, M.D., R.D., a family practitioner at The UltraWellness Center in Lenox, Massachusetts. Eating a "trouble food" -- the most common being dairy, gluten, eggs, soy, corn and nuts -- can lead to bloating and water-weight gain, among other symptoms. Experts estimate that food intolerances affect as many as 1 in 10 people.

Pills That Pack on Pounds

Weight gain can be an unwelcome side effect of some drugs, including antidepressants, steroids, and, more rarely, birth-control pills (due to a temporary increase in water retention).

The simple secret to great sleep

Wed, 29 Dec 2010 08:25:00 -0600

You already know that pregnancy pains and hot flashes can keep you tossing and turning at night. But there's a host of other, less-heralded health concerns that may be silently interfering with your shut-eye. Here's how to deal with these stealth sleep stealers, decade by decade.

YOUR 20s and 30s

Check your thyroid. New moms usually blame sluggishness or insomnia on the demands of parenthood, says Dr. Laura Corio, an OB-GYN in private practice in New York City and attending physician at Mt. Sinai Medical Center. But the true culprit may be postpartum thyroiditis, which 5 to 10 percent of women develop in the year following delivery.

Typically, it starts with mild hyperthyroidism (overactive thyroid), which can rev you up and set off insomnia. After a couple of months, the condition may swing to hypothyroidism, in which a lack of thyroid hormone slows your body's functions, leaving you feeling constantly tired. If you're too jumpy to sleep or have extreme fatigue postpartum, see your doctor.

Health.com: 8 factors that could be keeping you awake at night

Say goodbye to sadness. Feeling blue can pack a double whammy when it comes to sleep: Not only can depression (which women are most likely to suffer from during their childbearing years) cause sleep problems such as insomnia, but some antidepressant medications may have sleep-related side effects.

Donna Arand, Ph.D., clinical director of the Kettering Sleep Disorders Center in Dayton, Ohio, and an American Academy of Sleep Medicine spokeswoman, recommends a two-fold treatment for insomnia with depression: cognitive behavioral therapy, a therapeutic approach which can be used specifically to target insomnia and bad sleep habits, plus talk therapy aimed at alleviating depression, adding or adjusting medication as appropriate. (The antidepressant trazodone may help with both insomnia and depression.)

Health.com: 7 signs of seasonal affective disorder

YOUR 40s

Notice when you go at night. If you're waking up to pee a lot more lately, don't assume it's a sign of aging -- you might actually have a urinary tract infection (UTI).

"Decreasing estrogen levels in the mid-40s leads to a thinning of the lining of the vagina and bladder, which makes perimenopausal women more prone to infection," says Corio, author of "The Change Before The Change."

Corio adds that women in their early 40s are often very sexually active, which can also lead to more UTIs. Talk to your doc if you notice a change in your bathroom habits.

Health.com: Gotta go? 13 reasons for urine trouble

Deepen zzz's with exercise. Deep, restorative sleep (called delta or slow-wave sleep) decreases in your late 40s, making nighttime awakenings more frequent.

Working out more may help. Your muscles and tissues are repaired during slow-wave sleep, Arand explains. When you give your body more repair work to do thanks to increased physical exertion, it responds by stepping up the amount of slow-wave sleep you'll get.

The type of exercise that's best for triggering slow-wave sleep isn't clear, but aim for 30 minutes of moderate aerobic activity on most days, suggests Wilfred R. Pigeon, Ph.D., director of the Sleep and Neurophysiology Research Lab at the University of Rochester Medical Center.

Health.com: The 7 best fat-blasters

YOUR 50s+

Mind your meds. Prescription drugs you may be taking for high blood pressure and cholesterol could affect your pillow time. Diuretics (used to treat hypertension) can necessitate nighttime visits to the bathroom, says Dr. Annabelle Volgman, a cardiologist and the medical director of the Heart Center for Women at Rush University Medical Center in Chicago.

If your doc says it's OK, try taking your pills in the morning instead of the evening. And statins for cholesterol-control can deplete your body's muscles of co-enzyme Q10, a natural protein required for normal functioning of muscle cells; the resulting muscle aches might make falling asleep a challenge.

If that sounds like you, Volgman suggests asking your doctor if you might benefit from taking a co-Q10 supplement.

Health.com: Supplements for cholesterol: what works?

Saw less wood. If you're a heavy snorer, your bedmate might not be the only one whose sleep is suffering. Chronic snoring is a major sign of obstructive sleep apnea (OSA), a disorder in which breathing briefly stops periodically while you sleep, interrupting and worsening the quality of your snooze time. OSA can have some heavy consequences, such as worsening or increasing the risk of developing diabetes, hypertension, or stroke.

"The risk of developing sleep apnea increases after menopause when progesterone levels drop," Arand says -- possibly because progesterone may help the muscles of the upper airway stay open.

Being overweight is also a big risk factor for OSA (and weight gain is a common occurrence during menopause); in some cases, slimming down can actually cure the disorder. Talk to your doctor about your sleep issues; with treatment, you could be snoozing more peacefully in no time.

Setting Goals

Tue, 21 Dec 2010 08:29:00 -0600

Wow, this is great advice!

Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. Remember that without a goal, you can't achieve success. I mean, you don't get in the car without a destination in mind.

On the one hand you can't get to the destination if you don't know what it is but on other hand, when it comes to improving your health and fitness it's easy to get frustrated and give up if your goals are too ambitious.

If you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.

Talk to your trainer or coach. They can help you! I will see you at the finish line!!

Can Your Heart Handle The Holidays

Thu, 09 Dec 2010 08:35:00 -0600

Winter holidays can be a dangerous time for people who have heart disease. In fact, according to a WebMD.com article citing a study by Circulation, Christmas has the highest rate of cardiac death, followed by December 26 and New Year's Eve. Why? "During the holidays, legions of Americans eat too much and drink more alcohol -- while ditching their exercise routine," said Robert A. Kloner, MD, PhD, a researcher at Good Samaritan Hospital in Los Angeles. Plus, the good doctors may be off and hospitals could be understaffed. Be prepared in case you or a loved one needs help fast.

Lifting weights strengthens your heart

Mon, 06 Dec 2010 14:00:00 -0600

We all know about the many benefits of lifting weights - It strengthens your muscles and bones, changes your body composition for the better and keeps your metabolism going. However, If you need another reason to pick up those weights, there's an even greater benefit: It may actually keep your heart healthy.

In a recent study, scientists compared blood vessel response for aerobic exercise and strength training and found that lifting weights has a unique effect on blood pressure and blood flow to the limbs. It lowers blood pressure for up to 40 minutes after exercise and it increases blood flow to the active muscles in the limbs.

What's interesting about this is that we've spent time studying aerobic exercise and its heart-healthy benefits, but now we're seeing how important strength training is as well. Too often, we focus on cardio exercise because it burns the most calories but, as this study suggests, weight training is just as important and a great complement to your cardio workouts.

What do you think? Does this motivate you to lift weights or do you already have all the motivation you need? Leave a comment and tell us what you think about weight training.

Weights plus walking equals more fit in less time

Wed, 24 Nov 2010 10:10:00 -0600

Walkers who squeeze a bit of light weight training into their workout get more bang for their buck in terms of being fit and trim without increasing their total workout time, according to a new study of sedentary people with type 2 diabetes.

What's more, those who mixed up their workouts showed the greatest improvement in blood sugar control after nine months, says Timothy S. Church, MD, Ph.D., of the Pennington Biomedical Research Center in Baton Rouge, Louisiana, who led the study.

"Our findings really support the 2008 federal physical activity guidelines, and our findings support those guidelines for everybody," Church says.

These guidelines recommend people get at least 150 minutes of walking or 75 minutes of running a week, along with two or more days a week of resistance training.

Health.com: Could you have Type 2? 10 diabetes symptoms

And that two days a week means a couple of 15- to 20-minute sessions on weight-training machines in the gym.

"It's actually a pretty quick undertaking," Church says.

Although exercise has long been recommended for people with diabetes because it can lower blood sugar almost as much as some medications, the best "prescription" for physical activity hasn't been determined, Church and his colleagues write in the November 24 issue of the Journal of the American Medical Association.

Diabetes predicted for 50% of Americans by 2020

Tue, 23 Nov 2010 13:29:00 -0600

More than half of all Americans will have diabetes or prediabetes by the year 2020, at a cumulative cost of $3.35 trillion unless something drastically changes with U.S. health trends, according to a new analysis conducted by UnitedHealth Group's Center for Health Reform and Modernization.

Study investigators say diabetes and prediabetes will also account for an estimated 10 percent of total health care spending by the end of the decade at an annual cost of almost $500 billion. That's up from an estimated $194 billion in 2010.

The report, "The United States of Diabetes: Challenges and Opportunities in the Decade Ahead," was unveiled this week, because November is National Diabetes Prevention month. The study offers solutions designed to improve health and life expectancy, while also saving up to $250 billion over the next 10 years.

Personalized tips for managing diabetes: Take a health test

Approximately 26 million Americans have diabetes. Diabetes is one of the fastest growing diseases in the country, according to the American Diabetes Association. Experts predict that one out of three children born in the year 2000 will develop diabetes in their lifetimes, which will raise their risks for heart and kidney disease, nerve damage, blindness and limb amputation.

An additional 67 million Americans are estimated to have prediabetes. In prediabetes, there are often no symptoms. In fact, the ADA notes more than 60 million Americans do not know they are on the verge of developing this dangerous illness.

Looking To Get Fit For The Holidays

Mon, 22 Nov 2010 12:13:00 -0600

Well just forget about it. Bah Humbug! How’d you like that for a little bit of holiday motivation? Seriously, if you’re not looking to make a lifestyle change, don’t even think about changing temporarily. Getting fit and fabulous is not for someone looking to squeeze into that perfect holiday dress.

Diet pills and quick fixes are not what we’re about. Looking for a spot trainer? Don’t even think about wasting your money. What about a temporary diet? Haven’t we seen those fads before? Those things, if they work, will only work temporarily.

Let’s face it, the only thing that really works is proper nutrition and exercise and there’s no ‘app’ for that. When you take a look at your calendar, you’ll realize that right after the big holiday is another big holiday. So why not just pull yourself together…literally…and stop playing this annual game? It’s about time you decided to make the world your stage even if there is no holiday party to attend. Ask Santa for a dynamic personal trainer or a fabulous fitness expert that can help you pull together a plan that works best for your body and your goals.

Is a Liquid Diet (Such as “Juicing”) Safe?

Fri, 12 Nov 2010 19:13:00 -0600

I am not a big proponent of “juicing” or any other type of liquid diet. I especially object to the false or misleading claims that frequently accompany these unproven and potentially dangerous nutrition tactics. Oftentimes juicing regimens are linked with the concept of detoxification, or “flushing the body of toxins.” What’s more, detox diets sometimes advocate additional techniques such as laxatives and enemas to help “cleanse” the intestinal tract. The premise that toxins build up in our bodies and that we need to cleanse our bodies by resorting to fasting or juicing regimens to get rid of them provokes fear in people and is simply not supported by scientific evidence. In fact, the body has its own built-in cleansing systems—namely, the liver and kidneys—that specialize in rounding up toxins for excretion in the urine and stool.

That said, juice does have many redeeming qualities (some are loaded with vitamins, minerals and disease-fighting antioxidants) as long as they are consumed in small amounts as an addition to a healthy whole foods diet. Concord grape juice, pomegranate juice and orange juice (with added calcium and vitamin D) are a few of the highly nutritious juices out there that top my list. Just remember, though, juices concentrate the calories; one 8-ounce glass of OJ contains 110 calories and 0 grams of fiber—that’s the calorie count of two small oranges, which provide a total of 6 grams of dietary fiber! So don’t make those juice glasses a bottomless pit or you’ll pay at the scale.

The take-away message: NOTHING beats the nutritional benefits of eating a plant-based diet filled with whole fruits and vegetables, whole grains, lean protein and healthy fats. Add daily exercise to the mix and you have the secret for good health and longevity, a benefit that no liquid diet could possibly provide.

Posted by Dr. Janet Bond Brill

Beans, beans, the poor (and rich) man’s meat

Mon, 08 Nov 2010 13:18:00 -0600

There is no protein source that can rival beans in terms of supplying you with a nice array of amino acids in addition to a huge cache of fiber (a whopping 13 grams per cup), antioxidants, and tons of vitamins and minerals—and all this for only a few cents and just a fraction of the calories in meat! So learn to include beans in your day for a delicious, low-calorie, antioxidant-rich vegetable protein source that fills you up and not out.

Source: fitnesstogether.com/nutrition

Physical Activity & Cardiovascular Health Fact Sheet

Tue, 02 Nov 2010 10:28:00 -0500

Cardiovascular disease (CVD) is the No. 1 killer in America. In 2004, about 871,000 adults in the United States died of CVD, accounting for about 36 percent of all deaths.

Lack of physical activity is a risk factor for coronary heart disease.

The relative risk of coronary heart disease associated with physical inactivity ranges from 1.5 to 2.4, an increase in risk comparable with that observed for high cholesterol, high blood pressure and cigarette smoking.

Surveys show that 24 percent of Americans 18 or older aren’t active at all.

People with lower incomes and less than a 12th grade education are more likely to be physically inactive.

In 2005, 33.0 percent of male high school students and 29.0 percent of female high school students attended physical education classes daily.

In 2005, 43.8 percent of male high school students and 27.8 percent of female high school students met currently recommended levels of physical activity.

According to the 2004 National Health Interview Survey, the following have a physically inactive lifestyle:

Among non-Hispanic whites, 18.4 percent of men and 21.6 percent of women

Among non-Hispanic blacks, 27 percent of men and 33.9 percent of women

Among Hispanics, 32.5 percent of men and 39.6 percent of women

Among Asian/Pacific Islanders, 20.4 percent of men and 24.0 percent of women

Even low-to-moderate intensity activities, when done for as little as 30 minutes a day, bring benefits. These activities include pleasure walking, climbing stairs, gardening, yard work, moderate-to-heavy housework, dancing and home exercise.

More vigorous aerobic activities, such as brisk walking, running, swimming, bicycling, roller skating and jumping rope are best for improving the fitness of the heart and lungs.

Reprinted with Permission

www.americanheart.org

How do I avoid the 5-8lbs the average person gains during the holiday season?

Tue, 02 Nov 2010 10:26:00 -0500

With the holiday season right around the corner, it is time to get a handle on your weight and your body fat level before the feasting starts! If you are having trouble with your weight then you are not alone. A study by the National Center for Health Statistics predicts that 100% of all adults could be classified as overweight or obese by the year 2048. 100%! That is an astounding number and it is even more upsetting when you realize that it is our children we are talking about. Let’s start getting our weight under control now so we can enjoy the holidays and start teaching important lessons to our children so we can ensure that they will have a long and healthy life.

Follow these Four Rules of Fat Loss:

1.Increase your activity level.

Studies show that those participants whose activity levels remained high did not gain weight and some even lost weight during the holidays. Take the stairs instead of the elevator, take the kids to the park instead of watching TV, put down the Wii and go play the actual sport. Exercising with your kids is a great way to spend quality time and to teach them healthy habits that will last a lifetime. Don’t use the holidays as an excuse to skimp on your workout routine. If anything, step it up a notch as the holiday parties are much more fun when you are feeling good about the way you look!

2.Control your portions.

Of course you will want to enjoy the Halloween treats and Thanksgiving classics and you should. Just keep an eye on your portions. It’s not the plate of turkey and stuffing that is the problem, it is the second and third helpings that will end up on your waistline. If there is a particular Halloween candy that you just can’t resist, don’t buy a huge bag and keep it in the house. Buy treats that are not your favorites to give out and treat yourself to one or two of the ones that you like. On Thanksgiving if it’s the pumpkin pie you love, don’t stuff yourself with the crackers and cheese that you could eat anytime. Save your calories for the ones you really want.

3.Don’t starve yourself.

A big mistake though is to “save” your all of your daily calories for that one big meal later in the day. Never do that. Eat breakfast every day and some small snacks so you are not starving by the time dinner comes. If you starve all day you are setting yourself up for failure. Studies show over and over that those who skip breakfast and don’t snack end up overeating at dinner and are more likely to gain weight. It is important to keep your metabolism running high all day and you accomplish that with small meals eaten frequently throughout the day, even during holidays!

4.Start strength training tomorrow.

Strength training is the number one way to increase your metabolism. By adding lean muscle tissue your body will burn more calories every day, even at rest! The reason your metabolism slows as you get older is that you lose 1-2lbs of lean muscle per year. For every pound of muscle that you lose you will most likely add a pound of fat and lose a percentage of your metabolism. The good news is you can reverse this process with as little as 30 minutes of strength training performed 3x/week. Even better it will improve everything from your tennis game to your mood to the way you look in your bathing suit! It’s not about big muscles and bulk as strength training has come a long way in the past few years. Think more Michael Phelps and Dara Torres and less Arnold Schwarzenegger.

Got CHOCOLATE Milk?

Thu, 28 Oct 2010 14:13:00 -0500

The perfect food for fitness . . . who knew? The best sports drink around for after exercise is not a high-tech scientific concoction like Gatorade or Powerade but instead . . . plain old chocolate milk.

That’s the buzz from a study published in the International Journal of Sport Nutrition and Exercise Metabolism. The British researchers found that chocolate milk did a better job at rehydrating and replenishing the body post-exercise.

Why? Because chocolate milk has more potassium and other electrolytes—in far greater quantities than in sports drinks—plus key nutrients like calcium and vitamin D not found in sports drinks. What’s more, chocolate milk contains the perfect balance of carbs and high-quality protein—excellent nutrition for replenishing muscle glycogen and promoting muscle growth. Just be sure to make your chocolate milk low-fat . . . Moo

Three Personal Trainers' Resolutions to Inspire You

Thu, 28 Oct 2010 14:07:00 -0500

Do personal trainers think resolutions are worth making? What do they resolve to change in themselves? We asked three trainers how they seek continual self-improvement, which is always a priority even if you're not trying to lose weight.

“Every December I list three or four big-picture goals and map a plan to achieve them one by one over the course of the year. I like to include both business goals (like earn a training certification in a new method, or do a really challenging climb or race) and personal milestones (like learning a new language). I challenge myself to make these goals very pie in the sky. The first time I did that, I thought, ‘These are too hard to achieve,’ but then I achieved all of them and it was extremely gratifying. Dream big!”

– Ken Y.

“I resolve every year to refocus on why I really became a personal trainer — to help people get and stay healthier and happier, not just physically change their appearance. As a trainer I find that recommitting to this resolution every year inspires me to be a real change agent for my clients. To do that, you have to really believe in the fact that you’re not just creating workout regimens for people. Gyms were originally known as ‘health clubs,’ and health is the larger goal for most clients, even if they come in to lose weight.”

– Chris P.

“I avoid making resolutions simply for the sake of it because that feels arbitrary to me. Instead, I set specific goals when I notice that I need to improve in a particular area. For example, at certain age milestones in life, the body naturally tends to lose muscle mass. I adjust my training regimen accordingly, so I can continue maintaining the physical abilities I want to have for the activities I enjoy, as well as the healthy weight where I feel best.”

– Jessica Y.

Learn more about Fitness Together Personal Trainers or find a Fitness Together studio today!

Personal Trainers reccommend -You Only Have One Body.

Wed, 27 Oct 2010 10:32:00 -0500

Imagine you are sixteen years old and your parents give you your first car. They also give you simple instructions. There is one small hitch, you only get one car, you can never get another. Never. No trade-ins, no trade-ups. Nothing

Ask yourself how would you maintain that car? My guess is you would be meticulous. Frequent oil changes, proper fuel, etc. Now imagine if your parents also told you that none of the replacement parts for this car would ever work as well as the original parts. Not only that, the replacement parts would be expensive to install and cause you to have decreased use of your car for the rest of the cars useful life? In other words, the car would continue to run but, not at the same speed and with the efficiency you were used to.

Wow, now would we ever put a lot of time and effort into maintenance if that were the case.

After reading the above example ask yourself another question. Why is the human body different? Why do we act as if we don’t care about the one body we were given. Same deal. You only get one body. No returns or trade-ins. Sure, we can replace parts but boy it’s a lot of work and it hurts. Besides, the stuff they put in never works as well as the original "factory" parts. The replacement knee or hip doesn’t give you the same feel and performance as the original part.

Think about it. One body. You determine the mileage? You set the maintenance plan?

No refunds, no warranties, no do-overs?

How about this perspective? One of my clients is a very successful businessman. He often is asked to speak to various groups. One thing he tells every group is that you are going to spend time and money on your health. The truth is the process can be a proactive one or a reactive one. Money spent on your health can take the form of a personal trainer, massage therapist and a gym membership or, it can be money spent on cardiologists, anesthesiologists, and plastic surgeons. Either way, you will spend money.

Same goes for time. You can go to the gym, your trainer or, to the doctors office. It’s up to you. Either way, you will spend time. Some people say things like "I hate to work out". Try sitting in the emergency room for a few hours and then get back to me. Working out may not seem so bad. Much like a car, a little preventative maintenance can go a long way. However, in so many ways the body is better than a car. With some good hard work you can turn back the odometer on the body. Boyle wrote an article a while back ( Strength Training- The Fountain of Youth) that discussed a study done by McMaster University which showed that muscle tissue of older subjects actually changed at the cellular level and looked more like the younger control subjects after strength training.

Do me a favor, spend some time on preventative maintenance, it beats the heck out of the alternative. Just remember, you will spend both time and money. Our professional fitness coaches can help you.

Personal training Novi suggestes Six Healthy Habits for Living Longer

Tue, 26 Oct 2010 13:28:00 -0500

Fitness Together Novi

Do you eat breakfast everyday? Do you always take the stairs? Whatever your daily habits are, there’s no denying that they impact your health. Even though the things we do as part of our daily routines might seem small, over time the small things can add up. So, by keeping your daily habits healthy, you can literally add years to your life.

Here are six daily habits for living longer.

1. Always opt for exercise

Technology exists to make our lives easier, but it doesn't always make us healthier. Daily exercise, however, is a definite boon to health. In fact, studies suggest that daily exercise can add up to three years to your life. Although finding time for structured exercise can be pretty much impossible for many guys, the good news is that opportunity for exercise is everywhere — just be creative.

Whenever you can, walk to work. You don’t even have to walk the whole way. If you take public transit, just get off a few blocks sooner and enjoy a stroll. If you live or work in a high-rise building, just take the stairs. It’s really that simple.

2. Eat a healthy breakfast

Including breakfast in your daily routine is a great healthy habit for living longer. Over the years, researchers have found that those who eat an early morning meal are less likely to be obese and get diabetes compared with those who don’t. Breakfast-eaters also report feeling better both mentally and physically. All in all, it seems that eating breakfast is a great and healthy way to start your day. To get the full benefits of breakfast, though, the Mayo Clinic recommends a meal with carbs, protein and a small amount of fat. The key is to keep your meals varied to ensure you get a good mix of nutrients, so spice up your breakfast diet every once in a while.

3. Get enough sleep

A lack of quality sleep can shorten your life. At least that’s the conclusion drawn from a number of studies conducted over the past decade. Although it’s not entirely clear how many hours of sleep we really need, failing to get at least seven hours of sleep or only sleeping at odd hours appears to heighten the risk of major illnesses including cancer, heart disease, diabetes, and obesity.

But it’s not just a lack of sleep that can be dangerous; a lack of relaxation can leave a lasting mark as well. We all know that stress and anxiety are killers, and so it follows that finding ways to relax each day can be a lifesaver. Whether it’s classical music, massage therapy or meditation, whatever you use to relax will most certainly add years to your life. It may even help you sleep better.

4. Brush and floss daily

Flossing can add 6.4 years to your life, says Dr. Michael Roizen in his book The RealAge Makeover. Although that estimate might be a little far-fetched, the thinking behind it is probably pretty sound. The reality is that poor oral hygiene can lead to nasty gum diseases like gingivitis and periodontitis. These inflammatory diseases can actually lead to a narrowing of the arteries, a common cause of cardiovascular disease. By simply brushing and flossing daily, we rid our mouths of the bacteria that cause inflammatory gum disease and save our heart a little bit of trouble.

5. Stay in touch with friends

There’s an old saying that says a good friend is cheaper than therapy. Oddly enough, researchers now hold this to be true, though it’s not just about friends; any social network, whether it be through church, a sports club or cooking class, can positively impact your physical and mental well-being.

Social networks can provide us with useful information, like encouragement to go see a doctor; they can give physical support, like helping us run errands; and they can provide emotional support, like listening to our problems to help us overcome depression and anxiety. All of these seemingly minor perks can literally add years to our lives.

6. Stay hydrated

Our bodies are nearly 70% water, so it should come as no surprise that water is essential to maintaining health and prolonging life. We use water to regulate body temperature, protect our joints and organs, and to help transport oxygen to cells. But in order for water to keep our bodies in check, we need to make sure that its levels are constantly replenished. The solution is simple: hydrate.

Although the common prescription of drinking eight eight-ounce glasses of water per day has been called a myth, the message isn’t necessarily a bad one. As long as you hydrate frequently, from various sources, not just water, you’re probably in the clear. Let your thirst be your guide and drink to life!

Making Daily Habits Count

Many of us are set in our daily routines. We eat the same meal, wear the same clothes, take the same route to work, and work the same old job. But what we sometimes fail to recognize is the huge impact that our daily routines can have on our health. By making just a few small changes here and there — and sticking to them — you can add a significant number of years to your life. Although change isn’t always easy, it can be done. Set small goals, ease in changes one at a time and it won’t be long before you notice a positive change to your health and mood.

Our personal trainers can help you succeed

Trying To Lose Weight - Drink More Water

Mon, 25 Oct 2010 11:35:00 -0500

Forget diet pills and cleanses. A new study suggests that an effective weight-loss aid is available straight from your kitchen sink.

Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented today at the annual meeting of the American Chemical Society, in Boston.

"As part of a prudent, low-calorie weight-loss diet, adding water may help with weight-loss success," says Brenda Davy, Ph.D., the lead author of the study and an associate professor of nutrition at Virginia Tech, in Blacksburg.

Health.com: The wet way to lose weight

Dietitians have long recommended drinking water as a way to shed pounds, but little research has been done to confirm this conventional wisdom, the researchers say. Though small, Davy's study is the first randomized controlled trial to examine the benefits of "preloading" with water before meals.

The study included 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women and 1,500 calories per day for men). Half of the people were instructed to drink 16 ounces of water -- the amount in a small bottle of spring water -- before meals.

After three months, the participants who drank water had lost an average of about 15.5 pounds, compared with just 11 pounds in the control group, according to the study, the first results of which were published earlier this year in the journal Obesity.

Health.com: 25 diet-busting foods you should never eat

And the weight loss appears to be lasting, new data suggest. After a full year of the same regimen, the water drinkers had slimmed down by an additional 1.5 pounds, on average, while those who didn't load up on water before meals gained about 2 pounds, Davy says. (Unlike the data published in Obesity, the findings presented today have not been thoroughly vetted by other experts in the field, as is required by most medical journals.)

Davy and her colleagues aren't sure why drinking water before meals encourages weight loss, but the main reason appears to be that it helps fill your stomach, making you less hungry and less likely to overeat.

In addition, drinking more water may discourage you from guzzling soda and other calorie-laden beverages. (The study included only plain water, not mineral, flavored, or vitamin waters.) Even the routine of drinking water before meals may have a beneficial effect because it's a reminder that you're trying to lose weight, the researchers suggest.

Health.com: 15 big benefits of water

Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories, says Stephen Cook, M.D., an obesity expert at the University of Rochester Medical Center, in N.Y.

"This is an easy way to replace those calories, and if everything is equal, it will slow down your weight gain or reverse it," says Cook, who was not involved in the new research. "It is one of the safest things we can recommend to help people lose weight."

Davy says that people who are trying to lose weight should bring a refillable water bottle to work and drink from it throughout the day. "And try to have two cups of water 20 minutes before each main meal," she says.

Health.com: How much water do you really need?

While each person's hydration needs are different, the Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.

The American Chemical Society is a nonprofit professional organization for scientists that was chartered by Congress in 1937.

Controlling Carbohydrates

Fri, 22 Oct 2010 12:31:00 -0500

We all love them – carbs and our brains need them because they run on glucose. Glucose is what is needed to continue to keep us alive, so don’t completely exclude them from your diet.

For healthy carb choices, choose wholegrain breads and pastas, brown rice, and sweet potatoes.

Most people require 30 to 45 grams of complex carbohydrates per meal which equates to 2 slices of wholegrain bread or one cup of brown rice.

Make sure to maintain your brain’s supply of glucose by eating every three to four hours or 5 small meals per day. Eating two or three big meals instead of five small overloads your body with calories that can’t be transferred into energy and ultimately contributes to weight gain.

Go Outside Your Comfort Zone

Thu, 21 Oct 2010 11:06:00 -0500

Convinced you “can’t” run a marathon, or sprint at level 10 on that treadmill? … Are you sure about that?

Even if you have a physical challenge or condition that limits you in some way, most of us also create false boundaries for ourselves — “no-can-do’s” that are only in our heads. And more and more studies are showing that the thing you think you can’t do just might be the one thing you MUST do to light a fire under your workout results.

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

“Intensity is by far the most important factor affecting increases in, and maintenance of, cardio fitness,” notes Jeffrey M. Janot, PhD, technical editor of the IDEA Fitness Journal. “Although we do not know the exact level of intensity that provides optimal health and fitness benefits, we know the optimal range and that it is directly related to exercise program adherence. You may not enjoy an exercise program if you get sore or injured because the intensity is too high. On the other hand, you can grow bored with a program if intensity is below the optimal range and you aren’t improving.”

Why push your limits in your workout regimen?

The body is wired to adapt to routine. Once your body gets used to a routine of walking 2 miles a day, for example, you’ll likely see less or slower weight loss than when you first began that routine. Extensive research has shown that to keep seeing results from an exercise routine, it’s essential to continually include intervals of higher stress and demand on the muscles and cardiovascular system.

Many people work out only hard enough to maintain their existing weight and physique. Going outside your comfort zone includes adding some intense workout challenges to build muscle and get stronger, faster, leaner. That doesn’t mean you have to run a marathon or work out 6 hours a day to lose weight or reach your goals. The point is to keep adding new challenges and different ways of pushing past your limits for speed, distance, weight you can heft, etc.

Why don't more people go "outside the lines" with their workouts?

Challenging yourself is uncomfortable by nature. It’s normal to feel a sense of fear or angst when you think about pushing beyond the places where you usually stop, ease up, or take a break. Common fears include whether you can handle an intense “burn” in your muscles and not get injured; or feeling embarrassed about getting out of breath, or even sweating more than you’re used to.

Can a trainer help you break through that fear — without yelling at you?

Yes! A great personal trainer should confidently instill in you the belief that you can do this.

The empowerment our clients gain once they actually do it is awesome. We recently helped a client who at first could barely get through a workout and was very self-conscious. he’s now lost 40 pounds and did a 3.5 mile hike with a straight-up climb at the end!” You or your personal trainer can determine your optimal cardio exercise intensity range via a number of methods including percent of maximum heart rate, the “talk test,” or rating of perceived exertion (RPE). Whether you’re training for a triathlon, hitting a weight loss plateau or ready to give up on ever having toned upper arms, one-on-one training can help you go where your mind has never let you go before.

Exercise Move Of the Month Stability Ball Crunches

Wed, 20 Oct 2010 17:28:00 -0500

Name of exercise: stability ball sit- ups/crunches

Target body part: Abs

Primary muscles: rectus abdominus (abs), transverse abdominus, obliques

Secondary muscles: (synergists/stabi- lizers) rhomboids, erector spinae, posterior deltoids (delts), gluteus medius/minimus (abductors), adductors

Equipment needed: stability ball

Step 1: Starting position — Sit on a properly inflated stability ball (one that compresses approximately 6 inches under your body weight) with your feet flat on the floor. Slowly lean backward while walking yourself out along the ball until your shoul- ders, back and tailbone make contact on the ball. Adjust your leg position to create a 90-degree bend at the knees with your thighs parallel to the floor and positioned hip-width apart, and feet facing forward with your weight distributed evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o’clock) and your hips should be positioned at 2 o’clock.

Step 2: Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin toward the chest) during the upward phase of the exercise.

Step 3: Upward phase: Exhale, contract your abdominal and core muscles, and flex your chin slightly toward your chest while slowly curling your torso toward your thighs. Since the abdominals attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together (the neck stays relaxed while the chin is tucked to- ward the neck and focus on pulling the bottom of the chest toward the top of the pelvis). Your feet should remain firmly planted, and your tailbone and lower back should remain in contact with the ball at all times. Continue curling up until your upper back is lifted off the ball. Hold this position briefly while maintaining your balance.

Step 4: Downward phase: Gently inhale and slowly uncurl (lower) your torso back to- ward the ball in a controlled fashion, keep- ing your feet firmly planted, and your tailbone and low back in contact with the ball.

5 Steps to Better Heart Health.

Mon, 18 Oct 2010 00:00:00 -0500

Know the Risk Factors- Knowledge is power. Once you know what behaviors and conditions contribute to the problem, you can take action. Risk factors include unhealthy diet, physical inactivity, tobacco use and heredity.

2. Know Your Numbers- High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing them, you probably won’t know whether or not you have these conditions. It’s important that you know what your levels are, to keep track of them over time, and to share them with care givers and family members. Using online personal health management applications like Mayo Clinic Health Manager, can simplify how you organize and track your numbers and assist in determining your personal blood pressure and cholesterol goals.

3. Stop Using Tobacco Products- When you quit smoking, your risk of heart disease is dramatically reduced within just one year. No matter how long or how much you’ve smoked, you start reaping rewards as soon as you quit. Talk to your doctor about effective ways to stop smoking.

4. Eat a Heart Healthy Diet- Many doctors recommend the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. That may not sound like a tempting menu description, but eating to protect your heart really can be delicious and satisfying. Reducing the amount of saturated and Trans fat you eat is key. Sources of saturated fat include beef, butter, cheese, milk, and coconut and palm oils. Check package labels for partially hydrogenated to avoid Trans fat.

5. Get Moving- Physical activity can reduce your risk of fatal heart disease. It helps you control weight and reduces your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease. It is easier than you think to prevent and manage heart disease. Taking small steps can make a big difference. Start following these five steps and track your progress.

Source: Shopaholic March, 2010

Four Rules of Fat Loss

Wed, 13 Oct 2010 00:00:00 -0500

If you are having trouble with your weight then you are not alone. A study by the National Center for Health Statistics predicts that 100% of all adults could be classified as overweight or obese by the year 2048. 100%! That is an astounding number and it is even more upsetting when you realize that it is our children we are talking about. Let’s start getting our weight under control now so we can enjoy the holidays and start teaching important lessons to our children so we can ensure that they will have a long and healthy life.

Follow these Four Rules of Fat Loss:

*Increase your activity level.

-Studies show that those participants whose activity levels remained high did not gain weight and some even lost weight during the holidays. Take the stairs instead of the elevator, take the kids to the park instead of watching TV, put down the Wii and go play the actual sport. Exercising with your kids is a great way to spend quality time and to teach them healthy habits that will last a lifetime. Don’t use the holidays as an excuse to skimp on your workout routine. If anything, step it up a notch as the holiday parties are much more fun when you are feeling good about the way you look!

*Control your portions.

-Of course you will want to enjoy the Halloween treats and Thanksgiving classics and you should. Just keep an eye on your portions. It’s not the plate of turkey and stuffing that is the problem, it is the second and third helpings that will end up on your waistline. If there is a particular Halloween candy that you just can’t resist, don’t buy a huge bag and keep it in the house. Buy treats that are not your favorites to give out and treat yourself to one or two of the ones that you like. On Thanksgiving if it’s the pumpkin pie you love, don’t stuff yourself with the crackers and cheese that you could eat anytime. Save your calories for the ones you really want.

*Don’t starve yourself.

-A big mistake though is to “save” your all of your daily calories for that one big meal later in the day. Never do that. Eat breakfast every day and some small snacks so you are not starving by the time dinner comes. If you starve all day you are setting yourself up for failure. Studies show over and over that those who skip breakfast and don’t snack end up overeating at dinner and are more likely to gain weight. It is important to keep your metabolism running high all day and you accomplish that with small meals eaten frequently throughout the day, even during holidays!

*Start strength training tomorrow.

-Strength training is the number one way to increase your metabolism. By adding lean muscle tissue your body will burn more calories every day, even at rest! The reason your metabolism slows as you get older is that you lose 1-2lbs of lean muscle per year. For every pound of muscle that you lose you will most likely add a pound of fat and lose a percentage of your metabolism. The good news is you can reverse this process with as little as 30 minutes of strength training performed 3x/week. Even better it will improve everything from your tennis game to your mood to the way you look in your bathing suit! It’s not about big muscles and bulk as strength training has come a long way in the past few years. Think more Michael Phelps and Dara Torres and less Arnold Schwarzenegger.

By following the Four Rules of Fat Loss you can minimize or eliminate holiday weight gain and get started on the track of long term weight control and fat loss and that means Happy Holidays for everyone!

Weight Loss Myth: Carbs Are Bad For You

Fri, 08 Oct 2010 00:00:00 -0500

Let’s get real about it; this fallacy was started by the most popular diet of all time, the Atkins Diet. Constantly, I hear people mention that they try to avoid carbohydrates. Though it seems that the marketplace is getting wiser, at the same time, this fallacy seems raise it’s ugly head constantly.

First of all, let me begin by saying that you need carbohydrates. Carbohydrates are your primary source of energy. Without carbohydrates, your body will begin to do some crazy things in order for you to get your energy requirements. Here’s a closer look at carbs:

Carbs are fruits, vegetables, grains, and nuts. Would you argue that fruits and vegetables are bad for you? How about whole grains like oatmeal, and nuts like almonds? These are whole foods that have fiber, vitamins, minerals, phytonutrients, and antioxidants. They are good for you! You should at least eat fruit 2 times per day and vegetables 3 times per a day (the more the better). You should eat whole grains at least 3 times per day.

Avoid Processed Carbohydrates. The problem with carbohydrates is what we do to them. They are stripped of their fiber, stripped of their nutrients, we add food color, sugar, sometimes fat, sodium, and all kinds of crazy stuff and put them in a box, bottle, plastic wrapper, etc. In other words, we turn them in to junk food. As a result of processing, the glycemic index also goes up.

What is the Glycemic Index? The glycemic index is basically a value system based on a scale of 0-100. Carbs that are high GI break down much faster than those that are low GI. Thus, eating high GI carbs (close to 100) like a bag of pretzels (and most junk food) can raise blood sugar faster (aka “the sugar spike”), which in turn can cause a sudden rush of insulin overcompensation (an “insulin rush”). As a result, your blood sugar then dips. This is when you begin to feel groggy and crappy, thus leading you to pick up your favorite high GI snack to make you feel normal.

Carbohydrates power your brain and your muscle. You need carbs to fuel the brain. It’s the only source of fuel the brain uses. The only exception is a by product of fat called ketone bodies (this is the premise behind Atkins through a process called ketosis). Your body only uses ketone bodies as a last resort and is inefficient. It’s kind of like trying to use alcohol to fuel your car instead of gasoline. It works, but it’s really hard on the engine. Ketone bodies are hard on the brain.

Carbohydrates are Protein Sparing. Without ingesting carbs, your body will breakdown muscle protein if you do not get enough carbs. Why? You need glucose to fuel the muscle and other tissues. With exception to the brain, muscle is the most metabolically active tissue in the body. When you lose muscle, you decrease your metabolism. In other words, you hold on to body fat better. (Other things begin to transpire, such as hormonal shifts also occur. These shifts also decrease your metabolism.)

The Thermic Effect of Food. You actually utilize a certain amount of calories in digestion alone. Foods that require more energy require more caloric expenditure. Carbs that are high in fiber are the ones that have the greatest thermic effect. Usually, carbs that are low GI have the greatest thermic effect. Once again, these are real foods such as fruits, vegetables, grains, and nuts.

So, there you have it. Carbohydrates are good for you. One of the errors of the low carb myth coincides with just about every diet. That is, they do not include exercise as a part of the equation and they are quick weight loss gimmicks. This is flawed and misleading. Instead of going on a diet, get active and change your lifestyle. Quick fixes never work for the long term and usually make your situation worse.

Keeping Food Diary Helps Lose Weight

Thu, 07 Oct 2010 00:00:00 -0500

The study, published in the August edition of the American Journal of Preventive Medicine, included 1,685 overweight or obese U.S. adults aged 25 and older.

For six months, they kept food diaries and were encouraged to eat a healthy diet and be physically active. They also met weekly in groups to share their food diaries and brush up on skills like how to judge portion size.

After six months, participants had shed almost 13 pounds, on average. The most powerful predictor of their weight loss was how many days per week they kept their food diary, says Victor Stevens, PhD, senior investigator at the Kaiser Permanente Center for Health Research in Portland, Ore.

Those who kept food records six days a week -- jotting down everything they ate and drank on those days -- lost about twice as much weight as those who kept food records one day a week or less, Stevens tells WebMD.

Why Food Diaries Work

"I think the most powerful part is accountability and the next most powerful part is increasing awareness of where those extra calories are coming from," says Stevens.

Showing your food diary to someone else is even better, in terms of accountability; that's what participants in Stevens' study did. "You're accountable to yourself when you're writing it down and you're accountable to other people who are looking at your food record," says Stevens.

Food diaries can also help target areas for improvement. For instance, Stevens says a food diary might make someone realize that he or she is eating 1,000 calories at lunch and set a goal to trim lunches.

5 Tips for Keeping a Food Diary

Stevens offers this advice for keeping a food diary:

•Write as you go. Don't wait until the end of the day to record what you ate and drank. "We recommend they write it down as soon as they can after they eat," says Stevens.

•Focus on portion size. Practice at home with measuring cups, measuring spoons, or food scales. And be aware that people tend to underestimate how much food they're served.

•Use whatever type of food diary works for you. It doesn't matter whether you use scrap paper, a personal digital assistant (PDA), or a notebook. What matters is that you use it, says Stevens.

•Don't skip your indulgent days. "We encourage people to keep records especially on days when they're tempted to eat," says Stevens. "What gets measured tends to get changed."

•Cook at home. You'll have more control over what you consume, and you know what that food contains, and how much of it you're eating. That makes for a more detailed entry in your food diary.

Also, remember that even modest weight loss -- even if it doesn't bring you down to your ideal weight -- may have health benefits, says Stevens.

Strength Training and Fibromyalgia

Tue, 05 Oct 2010 00:00:00 -0500

If you have fibromyalgia, the idea of any type of exercise may make you want shrivel up in despair. True, exercise can be painful, especially on those tender muscles and joints, but exercise is actually one of the most beneficial treatments for fibromyalgia symptoms. Exercise of any type has been proven to help lessen your pain, strengthen your muscles, and make your daily life a little bit easier. Strength training in particular has been receiving a lot of attention from fibromyalgia sufferers. If you are suffering from fibromyalgia pain, learn more about strength training and how it could help to reduce the intensity of your symptoms.

What is Strength Training?

Strength training is a type of exercise that involves using your muscles to lift extra pounds. Over time, you lift increased amounts of weight in order to develop your strength and endurance. Strength training is typically done with free weights (like barbells and dumbbells) or on strength training equipment designed to target specific areas of the body. However, more and more strength trainers are using stretchy resistance bands to increase their muscle strength . Strength training without weights is also popular. Just use the resistance of your own body.

Strength training targets all the major areas of the body, including the arms, legs, abdominals, back, shoulders, and chest. There are specific strength training programs and exercises designed to work out particular muscles in these body parts, and they are usually done in sets, ranging from 8 to 12 repetitions for each set. In between sets, a rest is taken in order to allow the muscles to recuperate.

Strength Training vs. Weight Training

When we envision strength training, many of us picture men and women with rippling muscles lifting huge barbells. This is not the type of strength training that is advised for people with fibromyalgia. Instead, strength training for fibromyalgia sufferers is focused on developing increased strength, endurance, and muscle tone throughout the body – not those huge, bursting muscles. Fibromyalgia sufferers who wish to strength train should not be concerned with the amount of weight they can lift, but rather that they lift small amounts of weight regularly and correctly.

Benefits of Strength Training for Fibromyalgia Suffers

Strength training is highly recommended for fibromyalgia sufferers because of the wide variety of benefits it can offer. Recent studies performed by Harvard University have shown that a progressive regimen of strength training helps to reduce the symptoms of fibromyalgia. Specifically, weight training helps to increase muscle strength and muscle mass, however, benefits of strength training also include:

•Strength training helps to reduce muscle pain and stiffness by encouraging daily use of all body parts.

•This type of training helps to improve your overall fitness level, increasing your energy and reducing your fatigue.

•Strength training has been shown to improve sleep habits, allowing you to fall asleep faster and remain in deep sleep longer.

•Exercise of any type can help to improve your mood and alleviate symptoms of depression.

Strength training can also provide a number of other important benefits, like increasing your metabolism by up to 15% and reducing your risk of osteoporosis, a debilitating bone illness.

Weight Loss, & Healthy

Mon, 04 Oct 2010 00:00:00 -0500

We all want to be at a comfortable weight for the sake of our health and our appearance. But isn’t our health really the most important aspect of our weight? Weight loss alone does not necessarily mean that our health improves according to a study in the official journal of the American College of Sports Medicine.

Enette Larson-Meyer, Ph.D., R.D., FACSM, directed 36 overweight (not obese) adults to participate in one of three programs during a six-month intervention: diet alone, diet plus exercise, or a weight-maintenance program (control group). The diet-only and weight maintenance groups were instructed not to change their physical activity regimens during the six-month period.

Although both the diet and diet-plus-exercise groups lost weight during the course of the study – around 10 percent of total body weight – only the exercising individuals improved their internal fitness in addition to their waistlines.

“We saw marked improvements in cardiovascular fitness, blood pressure, insulin sensitivity and cholesterol levels in the individuals who regularly exercised,” Larson-Meyer said.

“Weight loss was a nice ‘side effect’ for these patients – but it’s the internal health improvements that will be most important to exercisers in the long run.”

Participants in the exercise group performed structured aerobic exercise – such as walking, running or stationary cycling – five days per week for around 50 minutes each session. These exercise prescriptions match ACSM’s recommendation for at least 250 minutes per week of physical activity for weight loss.

Men in the study burned around 500 calories each exercise session and women burned around 400 – approximately 12.5 percent of their daily caloric needs. Participants were allowed to choose their own exercise type and intensity according to what activities they enjoyed, as long as the intensity level fell between 65 and 90 percent of their maximal heart rate.

Larson-Meyer says this self-selection was important, as “some (study participants) preferred a higher heart rate and enjoyed shorter exercise sessions, while others liked a more leisurely pace – even knowing they would have to exercise longer.”

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international, national, and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

American Council on Exercise (ACE) Research Study Finds Toning Shoes Fail to Deliver on Fitness Claims

Thu, 30 Sep 2010 00:00:00 -0500

The American Council on Exercise (ACE), America's leading authority on fitness and the largest non-profit fitness certification, education and training organization in the world, today released the findings from an independent research study on the effectiveness of popular toning shoes including Skechers Shape-Ups, MBT (Masai Barefoot Technology) and Reebok EasyTone. The study, one of the first from an independent organization, enlisted a team of researchers from the Exercise and Health Program at the University of Wisconsin, La Crosse, and found no evidence to suggest that the shoes help wearers exercise more intensely, burn more calories or improve muscle strength and tone.

"Toning shoes appear to promise a quick-and-easy fitness solution, which we realize people are always looking for," says ACE's Chief Science Officer Cedric X. Bryant, Ph.D. "Unfortunately, these shoes do not deliver the fitness or muscle toning benefits they claim. Our findings demonstrate that toning shoes are not the magic solution consumers were hoping they would be, and simply do not offer any benefits that people cannot reap through walking, running or exercising in traditional athletic shoes."

Waist Size More Important Than Weight

Wed, 29 Sep 2010 00:00:00 -0500

If we could take only one measure, it would be the waist. It's not what you weigh that's important, but where the weight is. For most of us, we would be better off if we stopped jumping on the scale every day or week and, instead, pulled out the measuring tape and tracked our "weight" by our waist measurements.

A nine-year study recently found that regardless of weight, not only do older people with extra large waists double their risk of dying sooner, but the link is strongest in normal weight women!

If you're a woman your waist should be no more than 35 inches (doesn't matter how tall or "big boned" you are). For a man, the maximum is 40 inches. We can be even more specific in recommending that waist size should be no more than 50% of your height in inches to the maximums above. So, if you are 5'5" tall, your waist should be no more than 32.5 inches.

To keep belly fat down, implement a program of regular exercise 3-5 days a week. A great place to start is with a walking program most days of the week (you've heard of getting in 10,000 steps a day), along with some resistance exercise 1-3 days a week.

As good as apples are for us, we definitely don't want to look like one!

Fast Food Nation

Tue, 28 Sep 2010 00:00:00 -0500

Everybody knows that we’re a fast food nation. Too many folks like their hamburgers cheap and their chicken to taste more like foul cardboard than fowl. Most children and adults in my neighborhood look super-sized – and I don’t mean the way the term is used in the gym. If you can afford to go to a nice restaurant, the nutritional picture isn’t much prettier. That great taste comes from fat, you know.

When it comes to diet, we’re also a nation of fads and gimmicks. These promise the sky and leave you worse off than when you started. Instead of the latest fad, consider educating yourself on healthy eating. I’d start by reading Omnivore’s Dilemma by Michael Pollan to find out where your food actually comes from. We’ve gotten away from knowing the basics of food, so get back to basics. Avoid refined foods, keep to a diet that is balanced in vitamins and minerals, cut down on the junk food.

It’s natural that many fitness coaches are food savvy. They can advise you on the nutritional side as well as the exercise and weight training sides of health. Fitness Centers are taking a proactive approach with healthy eating. Fitness Together centers in Orlando, FL (Baldwin Park), Manasquan, NJ and Novi MI, offer a Nutrition Together program which provides Nutritional counseling sessions to help you change how you eat.

We’ve exported our fast and fat food culture to Europe and beyond, and the fads and gimmicks are causing enormous amount of confusion. It’s hard to keep from those tasty fatty morsels, I know. If you can’t do it yourself, or want to filter the confusion to get to the facts: ask for assistance! There are coaches ready to help you.

Research Supports Benefits of Hiring a Personal Trainer

Mon, 27 Sep 2010 00:00:00 -0500

New research supports the benefits of hiring a qualified personal trainer to help you attain your fitness goals.

Twenty men ages 18 to 35 were placed on a 12-week resistance-training program. Half the group trained unsupervised and maintained their own workout logs. The other half received one-on-one supervision with a certified personal trainer.

In addition to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively.

Unsupervised participants made changes to their programs using the same principles and were self-motivated.

Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat-free mass.

Researchers suggest that the trainer encouraged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.

Source: Medicine & Science in Sports & Exercise, 2000; 32, 6, 1175

Fitness Together on ABC Channel 7 June 30th 2010

Wed, 30 Jun 2010 00:00:00 -0500

http://www.wxyz.com/subindex/marketplace/a_whole_new_you