Fitness Together - Severna Park

Protect Your Back When Seated

Sat, 19 May 2012 11:23:00 -0500

Practicing good body mechanics -- even when you're seated or at rest -- can help prevent future back pain and injuries. Pay attention to these:
Your chair: Your best choice is a straight-backed chair in which you can sit up straight, with your shoulders back and in line with your hips. If your chair doesn't have low back support, add your own with a small pillow or another type of lumbar support.
The floor: Try to keep your feet shoulder-width apart when seated. Ideally, your knees will have a 90-degree angle. If your feet don't comfortably rest flat on the floor, use a foot rest.

Protect Your Back When Standing or Moving

Being mindful of how you move and use your body can help take strain off your back. Here are some tips for minding your moves:
When standing: Distribute your weight evenly between your feet, and don't lock your knees. Keep your shoulders back and relaxed, with your head lifted squarely over your center of gravity -- not tilting forward.
When lifting objects: Be realistic about how much weight you can comfortably lift. Break things down into smaller loads if you can. And don't try to lift heavy objects above waist level. Lifting heavy objects with bad technique is one of the top causes of back pain.
When exercising: Use exercise equipment only if you understand how to. Ask a trainer to guide you. Consider using lighter weights and just doing extra repetitions.

Protect Your Back When Sleeping

Ever wake up with a sore neck or back? It's important to listen to your body when you get into bed.
Use pillows that create a comfortable angle for your neck. Your pillow should keep your head and neck in line with your spine.
Sleeping on your side with your knees bent helps reduce curvature in the spine. Placing a pillow between your knees can take additional strain off your back. Or, if you sleep on your back, place a pillow under your knees. And research shows that a moderately firm mattress will typically provide better back comfort than a soft or very firm mattress.

5 Steps to a Better Back

Research shows that about two-thirds of people who experience acute back pain will have another episode of it within the next 12 months. But if you take these five proactive steps to protect and strengthen your back, you could reduce your chances of that fate:
Stay active so your body remains strong and your weight stays under control.
Strengthen the core muscles that support your spine.
Step on the scale, and work toward shedding any extra pounds, which will help take pressure off your spine.
Get a grip on stress to help keep muscle tension from contributing to back pain.
Improve your posture to baby your spine and prevent injuries.

Help for Difficulty Breathing....Do I have asthma?

Tue, 15 May 2012 11:55:00 -0500

Having trouble breathing is terrifying. Nonstop coughing or wheezing not only frightens you in the moment but also makes you super vigilant even when you’re feeling fine.

Some people with asthma say that being afraid of having an attack can be nearly as disabling as actually having one.

If you have episodes of shortness of breath, coughing, wheezing, or chest tightness, take the free Asthma Assessment to learn about the following:

Conditions, including asthma, that may be causing your breathing problems
Symptoms of asthma to discuss with your healthcare provider

Information on treatment plans for managing asthma of varying severity
Tips on managing your life to avoid asthma triggers

Do all that you can to control your asthma so you can live a full, active, and anxiety-free life.

Why Sitting Too Long Can Kill You

Mon, 07 May 2012 08:09:00 -0500

If you spend most of your time sitting -- say, at the office all day, then lounging on the sofa all evening -- can exercise make up for it? Not really, according to new Australian research.

A recent study followed more than 200,000 adults age 45 and older for three years. Those who sat 11 or more hours per day were 40% more likely to die than people who sat fewer than 4 hours a day.

It gets worse: Even if they exercised after 11 hours of sitting, the risks were the same.

"In people who do a similar amount of physical activity, those who sit less will have a lower risk of dying compared to those who sit more," says Hidde Van Der Ploeg, PhD, senior research fellow at the University of Sydney School of Public Health. Physical activity for at least 150 minutes per week, as recommended by the World Health Organization, remains the gold standard. That works out to about 21 minutes of exercise per day -- the equivalent of a half-hour sitcom, minus the commercials.

If you're already doing that much (or more) exercise, that's great, but don't stop there. "What you do in the remaining approximately 15 hours of the waking day is crucial," Van Der Ploeg says. His advice is to look for opportunities to add more movement throughout your day.

"If you're sitting much of that time, replace some of it with standing, or even some more walking or other physical activities," Van Der Ploeg says.

5 Tips to Get a Fast Metabolism

Sat, 28 Apr 2012 11:06:00 -0500

Your metabolism is like a combustion engine. It turns food into fuel, and it's responsible for producing, maintaining, and destroying material substances that drive vitality. Every part in your body depends on the metabolism of calories for energy.

After the age of 20, your metabolism begins to decline. But you can keep your pistons popping with high-octane fuel, and a regular spin around the block.

Fuel Your Furnace

Your body has to work to digest nutrient-dense foods. Fiber in green vegetables offset high-calorie carvings. Your body works harder to digest fiber, which burns more calories in the process. Clean protein makes you lean because your body uses it instead of storing it. Choose protein shakes, egg whites, fish and seafood, turkey breast, nonfat cottage cheese, and protein bars that have at least 15 grams of protein

Less is More

High-intensity workouts will burn calories and build muscle, but your body will reach for easily accessible carbs for fuel. Burning fat requires regular doses of low-intensity exercise. A slow and steady burn will help improve your metabolism. You should alternate between high-intensity and low-intensity workouts to reach your fitness goals.

Spice Burns

Capsaicin, found in jalapenos, habaneros and cayenne peppers, is a bioactive ingredient that makes chili peppers hot. It has been proven to double energy expenditure for three hours after a meal. Ginger aids in digestion, increases body temperature and raises metabolic rates as much as 20 percent after eating.

Blazing Beverages

A cup of coffee will charge your batteries, and speed up your metabolism. Phenols in green tea have thermogenic properties that promote energy expenditure. Hydrate with water to help boost your metabolic rate as much as three percent.

Whey Your Weight

Low carb and low fat whey proteins boost your metabolism more than soy or milk based proteins. Drinking a whey protein shake for breakfast will boost your metabolism by 25 percent. It's low in calories, high in lean protein, and easy to make.

Rev up your engine with a diet rich in vegetables, high-quality protein and walks in the park. You can shed unwanted pounds and have more energy to burn.

Lose Weight with the Buddy System

Sun, 22 Apr 2012 17:16:00 -0500

The secret to doing anything hard (e.g., losing weight, quitting smoking, exercising regularly) is not to do it alone. When you're trying to lose weight or break a bad habit, having a friend who's going through it too is genius. When one person goes off the rails, the other gets 'em back on track. That's why we're long-time fans of the buddy system. There's often no better weight loss help.

Your buddy/cheerleader can be a friend, family member, or cyber pal. You can also buddy up with your doctor. Even better, enlist both! "Reporting in" regularly to an MD is a powerful tool. We know this personally because Dr. Mike has been coaching dieters (smokers, too) by e-mail and phone for years, with remarkable results.

A recent study revealed how docs can be more effective in helping people lose pounds. The answer? Calls and e-mails. This proved true in about 400 obese people facing heart disease risk who urgently needed to trim down. About 40% of those who got frequent calls and e-mails from buddies and counselors -- including some from doctors -- lost weight during 6 months. Even more important, they kept off the weight for another 18 months (when the study ended), with or without face time. Only about 20% of those who went without e-mail and phone counseling did as well.

If you need to lose weight, don't go it alone. Enlist your doc and a buddy -- someone you can call in an emergency ("I'm about to devour a cheesecake") and check in with daily ("I walked!" "I'm down a pound!").

Don’t forget we offer the “Buddy System” (where two people train with one fitness coach) here at Fitness Together – Severna Park!

Prevent Heart Attacks by Eating Fresh Fruit and Vegetables

Fri, 13 Apr 2012 14:48:00 -0500

Let's say there's heart disease all over your family tree. You'd likely feel genetically doomed, right? That makes this good news even better: One of the most common causes of inherited heart disease is a nasty gene called 9p21, and major recent research shows that what you eat can prevent a heart attack.

Just go to the grocery store and pile your cart with fresh vegetables and fruit. Something in fresh produce, especially veggies, turns this genetic bully into a wimp. What that something is isn't clear yet, but who cares? If heart disease runs in your family and 9p21 is why, eating lots of fresh veggies and fruit cuts your risk of the family heart attack so much that it's as if you didn't get the gene.

Here's another example: Say you and your neighbor have the gene. You're not a nutritional saint (dessert happens) but your diet is also packed with carrots, broccoli, spinach, berries, apples, and artichokes. Your neighbor eats a typical American diet (meaty, sugary, salty, fatty). Your healthy eating lowers your heart attack risk. Your neighbor's? It doubles.

We have seen way too much heart disease. (Dr. Oz's first job description was cardiac surgeon; Dr. Mike's, anesthesiologist). We'd both love never to see a heart patient again. That's not so far-fetched. If every American stopped smoking, started walking, managed stress, and ate a ton-o-veggies, heart disease could go extinct. Make it happen in your house!

7 Steps to a Happier, Healthier, and Longer Life

Mon, 09 Apr 2012 07:28:00 -0500

You deserve true happiness. In fact, your emotional and physical health depends on it. Positive emotions not only feel good, they also reduce stress-related risks for heart disease, cancer, and more. Follow these 7 steps to happiness and good health:

1. Use positive self-talk. Trade self-put-downs (e.g., What an idiot I am!) for encouraging words (e.g., Nice going! I'll do better next time! I'm great at learning from my mistakes!).

2. Connect with friends. Really talk with people you care about. Get physical, too. Hugs stimulate oxytocin, the "cuddle hormone," spreading a feel-good boost among friends.

3. #Keep a daily gratitude journal. Writing down what you're thankful for makes you healthier and more optimistic.

4. Exercise your way to a better mood. Being active at least 30 minutes a day increases happiness and makes your body's RealAge 2.8 years younger.

5. Meditate to stay happy. Meditation eases stress, strengthens immunity, and increases happiness -- big time.

6. Understand unhappiness. When it happens (it will), learn from it. It's a chance for you to make positive changes.

7. Pay it forward. The real secret to being happy is to realize that true peace comes when you recognize the gifts you have -- gifts you can pass along to others.

Take these stay-happy steps and you'll cope better with pain and stress, and reduce your risk for colds, flu, heart disease, and even cancer.

Beans: The High-Protein Food That's Healthy and Cheap

Sat, 31 Mar 2012 08:06:00 -0500

Here's why beans always make our best-foods list: They're a healthy, cheap source of protein that'll reduce your risk of heart disease and cancer, lower your blood sugar, and flatten your belly.

Yep, beans do all that and more. Here are 5 ways beans help your waistline, heart, and blood sugar:

Reduce belly fat. A recent study found that beans' soluble fiber chases away deep-down, visceral belly fat -- the toxin-filled kind that threatens your vital organs.
Reduce blood pressure. Beans are rich in artery-friendly minerals and healthy plant protein -- the kind that's better for blood pressure than protein from animals..
Protect heart health. The soluble fiber in beans also helps reduce blood levels of C-reactive protein, which lowers your risk for heart disease and heart attacks.
Reduce cancer risk. Simply eating beans three times a week helps prevent colon cancer. (You're 33% less likely to develop colon polyps.) Cutting back on red meat can reduce cancer risk, too.
Lower blood sugar. Beans are low on the glycemic index, which means they're digested slowly, so they stabilize your blood sugar. Translation: Beans reduce your risk of type 2 diabetes.

So, what's not to like about beans? Oh, those gas attacks? Ease into eating beans, and take the supplement Beano (available at grocery stores) until your body is used to them. Beano's natural enzymes deflate gas attacks. The elevator crowd will thank you!

Boost Metabolism with Spicy Foods for Weight Loss

Tue, 27 Mar 2012 08:38:00 -0500

Want to boost your metabolism, burn more fat, and lose weight faster? Add spicy fare to your diet.

That's right. Adding spice, such as hot peppers, to your food not only boosts your calorie-burning metabolism, it also curbs your appetite, so you'll eat less at each meal and stay satisfied for longer.

Hot and Spicy Calorie Burn
Capsaicin, the active ingredient in such hotties as jalapeno peppers, cayenne, red pepper flakes, and hot sauce, works in several ways. It seems to prevent "I'm hungry!" messages from reaching your brain. It also activates about 20 different fat-burning proteins, which boost your metabolism so your body burns calories faster. That's not all! We're only getting warmed up about capsaicin's health powers: It may also inhibit the growth of cancer cells, ease pain, prevent heart attacks, kill bacteria that cause stomach ulcers, and more!

Some Like It Hot
So you've got lots to gain and nothing to lose but your belly fat. It takes the equivalent of several bites of hot peppers to get the full fat-burning effect. If you're game, start your get-hot diet with a wake-up breakfast by adding jalapeno peppers to a frittata. At lunchtime, spice up ordinary soup with hot pepper flakes. Have a spicy curry or turkey chili for dinner. Sound good?

The Best Workout to Blast Belly Fat and Lower Blood Sugar

Sat, 17 Mar 2012 06:59:00 -0500

There's a new champ in the fitness ring with a one-two punch that would send Sugar Ray Robinson spinning. It's an exercise combo that helps you burn fat and lower blood sugar better than either exercise alone.

The dynamic duo? Aerobics and weight training. Do two of our favorite things: speed walking and a little resistance work. Even if you do the absolute minimum -- 5 days of walking and 2 days of strength training -- for just 20 to 30 minutes a day, you'll get more out of it than if you do just one.

Researchers observed that people with diabetes who did the combo trimmed their waists, lowered their blood sugar, cut back on their meds, and (nifty bonus) lost 4 pounds of pure fat.

The beauty of combining both types of workouts is that it doesn't have to take more time. The mix seems to maximize the benefits of whatever you do. Even though the combo plan was tested on people with diabetes, it will work for anyone, whether you need to exercise to lower your blood sugar or just want to get healthier, have more energy, and reduce your risk of cancer and heart disease. Who wouldn't want that?

If you're already walking 30 minutes a day, don't cut back. Just substitute weight-training on two of those days or -- even better -- tack on 20 minutes of strength work to two speed walks. You'll get an even bigger bang on your exercise bottom line.

Slow Down to Eat Less for Better Weight Control

Sat, 10 Mar 2012 06:52:00 -0600

Do you race to finish every meal like a contestant in Nathan's Famous Hot Dog Eating Contest? If so, slow down and smell the grilled veggies. You'll eat less, enjoy healthy food more, slim down, and boost your health.

Here's how taking your time to eat -- along with two other weight-loss tips -- can help you slim down without even trying:

Make your first bite a healthy fat. A bit of healthy fat before a meal more quickly signals your brain, "I'm full and happy." Healthy fats slow digestion and trigger a feeling of fullness. Try a couple of bites of avocado, almond butter spread on celery, or 12 walnut halves 25 minutes before you eat. It's a tasty way to eat less and curb calories with ease.
Eat slowly. Spend 30 minutes eating. You'll eat less and feel fuller -- a great combo.
Eat small meals. People who eat more often are thinner than people who don't, so graze four to six times a day. Drink plenty of water, too!

3 Drug-Free Remedies for Pain Relief

Mon, 05 Mar 2012 07:36:00 -0600

When your body aches are the kind that won't quit (e.g., chronic back pain or arthritis), painkillers -- even prescription medications -- aren't always enough. They can also make you feel weird and uneasy.

When that happens (or if for whatever reason you just don't want to take them), try breaking the pain cycle with self-calming techniques -- and we don't mean downing a glass of wine.

Persistent pain constantly pumps up your levels of stress hormones. That makes your brain think your back pain, for example, is worse than it actually is. Soon you're on a not-so-merry-go-round of ever-increasing stress hormones and escalating pain perceptions.

How to get off the carousel? Dial back those pain-boosting stress hormones. Try:

Listening -- really listening -- to soothing music. If you're tightly wound, listening to music will relax and distract your body and brain, taking attention away from the pain and allowing it to settle down.
Mindful meditation. Sit quietly, eyes closed, and focus only on how each breath feels (in, out, in, out). When other thoughts intrude, gently refocus on breathing. After 10 minutes or so, begin to notice your surroundings as you quietly breathe. Go about your day with this feeling of calm awareness and you'll find your joint pain isn't running you over.
Movement. Nonstrenuous activity can reduce pain sensitivity, be it arthritis or back pain. Water exercises or gentle yoga can help stop your whole body from becoming a pulsing pain generator.

Easy. Effective. Worth a try.

An Exercise Hormone that Keeps Us Healthy!

Sat, 25 Feb 2012 16:22:00 -0600

A newly discovered hormone (PGC1) that is produced in response to exercise may turn your white immobile fat to healthier brown fat. Brown fat contains a much higher number of mitochondria (the powerhouse for energy production), whereas white fat is used as a store of energy.

Researchers found a protein that contributes to this that had never been identified before. It was named Irisin. Irisin apparently can enter the bloodstream and surf to fat cells sending signals to turn regular fat into healthier brown fat. The interesting thing is exercise along with irisin help determine how much brown fat each of us contains. So, this newly found hormone might be the missing link in our understanding of how exercise improves health.

Bear in mind, that while this hormone does help with fat and metabolism, it does not seem to have any role in the effects that exercise has on the heart and brain, but it does give us another reason to encourage people to exercise.

Eat This Sauce to Lower LDL Cholesterol

Thu, 16 Feb 2012 08:28:00 -0600

To lower your LDL, dribble this sauce on pasta, hot sandwiches, and warm flatbreads: marinara.

In a study, adults who had high cholesterol but were otherwise healthy were able to lower their LDL levels simply by eating lycopene-rich tomato products every day.

You Say Tomato
In the study, both men and women consumed at least 25 milligrams of lycopene every day for several weeks. That's about as much lycopene as you'd find in a mere half-cup serving of tomato sauce. By the end of the study period, most people had knocked their LDL levels down about 10 percent -- the kind of improvement you'd expect to see in someone taking a statin medication for a similar amount of time. Researchers think that lycopene reduces cholesterol in a couple of different ways: by inhibiting the production of LDL and by breaking down this artery-clogging blood fat.

Lovin' Lycopene
Lycopene also helps protect LDL against oxidation, and that's a very good thing because oxidized LDL spells trouble for blood vessels. When LDL oxidizes, it causes arterial inflammation -- red, unhealthy tissue in the artery where blood-flow-blocking plaques can more easily form. LDL also impairs the release of nitric oxide, a chemical that helps blood vessels relax. To get the beneficial amount of lycopene recommended in the study, you can add more tomato sauce to your day or enjoy a cup of tomato soup or tomato juice daily.

Does Cold Weather Cause Joint Pain? 3 Ways to Relieve Achy Joints

Sat, 11 Feb 2012 12:09:00 -0600

"Every mile is two in winter" said poet George Herbert. A big chunk of our Facebook fans couldn't agree more, particularly the ones who have arthritis or joint pain. We polled them to find out what triggers their hip and knee pain, and 42 percent blamed cold weather -- by far the leading cause. But can the elements really make your joints ache?

The scientific evidence is conflicting. Some studies find a strong relationship between short, cold, damp days and arthritis flare-ups. Research from Tufts University suggests changes in barometric pressure worsen knee pain in people with arthritis, while colder temps can cause painful changes in joint fluid thickness. Other studies have found little or no link between weather and joint pain.

Whether your aches are sparked by the weather or something else, these three steps can help you feel better.

Eat Healthy
Load up on foods rich in:

Omega-3 fatty acids. Think salmon and nuts to curb inflammation.
Vitamin K. Make meals that feature greens, such as spinach, kale, and cabbage, for their pain-soothing properties.
Vitamin C. Add color to your diet with juicy oranges, sweet red peppers and tomatoes, and other C-rich foods to halt cartilage loss (and resulting pain) that comes with arthritis.

Avoid foods high in omega-6 fatty acids, such as corn oil, which may trigger painful inflammation. Also swap refined grains for whole grains. Early research suggests refined grains have an inflammatory effect, whereas high-fiber whole grains may help reduce inflammation.

Take Supplements
Glucosamine sulfate and chondroitin may help by nourishing cartilage and increasing lubrication in your joints. A large-scale study funded by the National Institutes of Health found that a daily combo of 1,500 milligrams of glucosamine and 1,200 milligrams of chondroitin might help ease symptoms in people with moderate-to-severe joint pain.

Also make sure you're getting plenty of vitamin D to help keep your bones strong and prevent joint pain. Look for a supplement with 1,000 milligrams of D3 (the kind your body manufactures from sunlight), but check with your doctor first because some supplements can interact with prescription and over-the-counter drugs.

Keep Moving
One reason cold weather is linked to joint pain is people are less likely to work out when it's chilly and damp. Being a couch potato is bad news for your joints because exercise helps lubricate them to prevent pain.

Too cold out? Bring your workout indoors -- and don't overdo it! Choose low-impact aerobic moves that are easy on joints, such as walking, and yoga or tai chi, which enhance your range of motion. Lifting weights can also help because it builds joint-supporting muscles.

New Thinking About Sinus Headaches

Sat, 04 Feb 2012 13:00:00 -0600

Sinus pain. Nasal congestion. Watery eyes. You've got a sinus headache, right?

Not so fast. Turns out that more than 80 percent of "sinus headaches" are really migraines. And over-the-counter pain meds, antihistamines, and decongestants are unlikely to completely relieve them. Here are the questions that help determine which kind of headache you have.

A Real Head Case

Many people (and even doctors!) attribute symptoms like nasal congestion, runny nose, and watery eyes to sinus headaches. But the real deal is that (1) true sinus headaches are rare, and (2) these same symptoms occur in about 50 percent of migraines.

4 Questions to Ask

Do you have any of these additional symptoms?

Is the pain on one side of your head?
Does activity make your symptoms worse?
Do your symptoms make you sensitive to light and noise?
Would you describe the pain as pulsating or throbbing?

Only your healthcare provider can diagnose your headaches, but if you answered yes to any of these questions, your "sinus headaches" may really be migraines!

Top 10 Things to Know About Belly Fat

Fri, 27 Jan 2012 16:55:00 -0600

1. Belly Fat is Worse Than Other Fat

It's true: Belly fat is the worst kind of fat -- and not just because of the way it looks in beach pictures. Deep belly fat (the kind that makes for a classic beer belly) actually churns out proteins and hormones that make all kinds of bad things worse, including LDL (lousy) cholesterol, blood sugar, blood pressure, and triglycerides. It's also a player in insulin resistance and red-alert-causing inflammation. Makes that fat on your thighs seem downright charming, no?

2. Dropping Belly Fat Isn't Just a Calorie Game

The type of food you eat affects whether belly fat stays or goes. In a study, two groups of people ate the same number of calories. One group got their carbs from refined grains, the other from beans and whole grains. The latter group lost more belly fat. You can, too! Replace two servings a day of refined grains (e.g., white bread, white pasta) with a couple servings of satisfying lentils, chickpeas, or kidney beans.

3. Certain Condiments Can Make Belly Fat Vanish

In a study in which obese people consumed either 1 to 2 tablespoons of apple cider vinegar or a placebo each day, the apple cider vinegar group shed more body and belly fat than people who took the placebo -- even though everyone was on the same diet and did the same workout. Don't take it straight!

4. Sitting Promotes Belly Fat

Belly fat prefers when you sit, so if you want to make the bad stuff around your waist scram, it's time to get up and move. Just 3 hours a week of aerobic exercise (e.g., walking, jogging, cycling, elliptical training) can bust belly fat. You just need to do it at an up tempo, not at window-shopping speed.

5. A Thousand Crunches Won't Do the Trick

Crunches can firm up the muscles under your fat and keep your core strong, and that's important for many reasons. But they won't make that fat magically vanish on their own. For fat erasing, you need regular aerobic exercise, such as walking.

6. Green Tea Has a Special Belly-Busting Effect

Exercisers who drink green tea all day lose more belly fat than exercisers who don't. It could be that catechins, a compound in green tea, may boost your body's calorie- and fat-burning mechanisms. It takes about 7 cups a day, but that's not as much as it sounds. A large glass of iced tea often contains about 3 cups of liquid.

7. TV Remotes Have a "Bye-Bye Belly Fat" Button

Chase away belly fat by pushing the "off" button on your TV remote. People who cut their TV time in half consume 100 fewer calories a day without even trying. That's a pound every 35 days without even trying!

8. You Really Can Blame Your Boss/Sister/Loud Upstairs Neighbor

The higher your stress, the bigger your waist. Stress makes the hormone cortisol climb, which makes you crave high-calorie snacks that get stored in your belly as fat. You don't have to quit your job, fight with your sister, move, etc. Just learn to tame your response to stress.

9. Flat-Belly Success is Measured in Inches, Not Pounds

Ditch the scale in favor of a tape measure. This is a better way to monitor belly fat because everybody's weight tends to fluctuate a little from day to day.

10. You Really Can Eat More and Still Shrink Your Belly

Studies have shown that people who eat six small meals a day have smaller waists than people who eat two or three large meals a day. Of course, "small" is the key. To nix belly fat for good, don't sustain it with sugar, syrups, and saturated and trans fats. Instead, sustain the rest of you with whole grains, lean proteins, fiber, exercise, and stress control.

Lower the Calories, Lengthen Your Life

Fri, 20 Jan 2012 06:59:00 -0600

Several studies are showing the benefits of lowering caloric intake helps to slow the aging process. Telomeres are involved in cell reproduction and replication. By restricting calories, the rate of erosion of these telomeres slows down, therefore lowering the stresses on the body. This has been shown to reduce the development of age-related diseases such as cancer, and type 2 diabetes.

What also occurs is the prevention of an enzyme called peroxiredoxin from being inactivated. This enzyme helps prevent protein breakdown and aggregation which has been linked to various disorders such as Alzheimer's and Parkinson's.

A gradual reduction in the intake of proteins and sugars without a reduction in vitamins and minerals is what is recommended. Even the oldest man in the world follows this recommendation. And it goes without saying that the human body is not designed to live in a lifestyle of high caloric intake, high sugar and protein intakes, or high stress. Another good reason to eat a healthier, low calorie eating plan!

Slurp Tomato Soup for Healthy Arteries

Fri, 13 Jan 2012 12:44:00 -0600

A cup of tomato soup does more than warm your insides on a cold winter day. It also helps protect your blood vessels from damage due to high blood pressure and inflammation.

You can thank the vitamin C and other healthy compounds in tomato soup for these artery-protecting-benefits. When people in a study ate 2 cups of a tomato-based soup every day for 2 weeks, they experienced higher blood levels of vitamin C and decreased markers of inflammation.

Tomato-y Protection
Tomato-soup nutrients keep inflammation at bay by helping lower high blood pressure, which -- if left untreated -- can nick the smooth inner lining of your arteries. Your body repairs those nicks with lousy LDL cholesterol, forming a "spackle" that triggers an inflammatory reaction and a flood of white blood cells to the area. Eventually, the resulting plaque can become irritated and may rupture -- and that can lead to an artery-blocking, heart-attack-triggering blood clot. Talk about a cascade of scary events!

Tempting Tomato Options
People in the study ate gazpacho -- the cold soup made of tomato, pepper, and cucumber that's popular in Spanish and other Mediterranean cuisines. Not fond of tomato soup? No worries. It's easy to incorporate this fruit in other dishes. We recommend a serving of salsa-roasted salmon. The fish oil and tomato combo makes a high-powered blood pressure reducer and inflammation stopper.

Ring Out the Old and Ring In The New!

Sat, 31 Dec 2011 14:17:00 -0600

Babies are tickled by it, young kids and teenagers are curious, awkward, and excited with it, and mature adults like it. So what is “it”?

It is kissing!

So, with the New Year fast approaching many people get together to celebrate, and now you have an excuse to reintroduce this activity to your loved ones!

Here are a few of the benefits:

1) Kissing is a natural pain killer – the body releases dopamine (responsible for feelings of pleasure), phenylethylamine (thought to influence mood and attention), and endorphins (which can lead to feelings of euphoria, if it is someone that you want to kiss or is kissing you). When these are released, you can put pain off to one side!

2) Kissing is a stress buster – the body produces a hormone called oxytocin, which is thought to reduce stress and increase feelings of happiness.

3) Kissing burns calories, compared to being sedentary.

So, don’t forget to ring in the New Year with this fun activity!

Mayo Clinic Aspirin

Sat, 24 Dec 2011 11:51:00 -0600

Dr. Virend Somers, is a Cardiologist from the Mayo Clinic, who is lead author of the report in the July 29, 2008 issue of the Journal of the American College of Cardiology. Most heart attacks occur in the day, generally between 6 A.M. and noon. Having one during the night, when the heart should be most at rest, means that something unusual happened. Somers and his colleagues have been working for a decade to show that sleep apnea is to blame.

1. If you take an aspirin or a baby aspirin once a day, take it at night. The reason: Aspirin has a 24-hour "half-life"; therefore, if most heart attacks happen in the wee hours of the morning, the Aspirin would be strongest in your system.

2. FYI, Aspirin lasts a really long time in your medicine chest (when it gets old, it smells like vinegar). Something that we can do to help ourselves - nice to know. Bayer is making crystal aspirin to dissolve instantly on the tongue. They work much faster than the tablets.

Why keep Aspirin by your bedside?

It's about Heart Attacks - There are other symptoms of a heart attack, besides the pain on the left arm. One must also be aware of an intense pain on the chin, as well as nausea and lots of sweating; however, these symptoms may also occur less frequently.

Note: There may be NO pain in the chest during a heart attack. The majority of people (about 60%) who had a heart attack during their sleep did not wake up. However, if it occurs, the chest pain may wake you up from your deep sleep. If that happens, immediately dissolve two aspirins in your mouth and swallow them with a bit of water.

Afterwards: - Call 911. - Phone a neighbor or a family member who lives very close by. - Say "heart attack!" - Say that you have taken 2 Aspirins. - Take a seat on a chair or sofa near the front door, and wait for their arrival and ...DO NOT LIE DOWN!

Exercise and Cholesterol

Sat, 17 Dec 2011 08:26:00 -0600

Your doctor has probably coached you on the importance of a smart diet to manage your cholesterol. Physical activity is another important piece of the puzzle. One study found that daily exercise, combined with a high-fiber, low-fat diet, can help improve cholesterol levels in just three weeks.

Regular workouts enhance your cholesterol numbers in three ways:

Boost beneficial HDL cholesterol. Swimming, cycling, walking, or other types of aerobic exercise -- the kind that raises your heart rate -- elevates your HDL level.

Trim "bad" LDL cholesterol. Aerobic workouts also help keep harmful LDL cholesterol in check. For extra LDL-lowering benefits, add resistance training to your routine.

Knock down triglycerides. Are your triglyceride levels high, too? Moderate-intensity exercise can help bring them down.

Stop Sugar Cravings in 4 Easy Steps

Fri, 09 Dec 2011 15:33:00 -0600

Has the tidal wave of holiday cookies, candy, and eggnog kicked your sweet tooth into over drive? Take it down a few gears with these 4 easy strategies:

Chew sugar-free gum. Studies show it can ward off hunger and keep you from grabbing sweet afternoon snacks.

Walk away from temptation. When a sugar craving hits, take a hike, even around the hallways. Walking and other forms of physical activity can tame cravings, prevent overeating, and burn calories, too. Sweet!

Take a 7-minute Zen break. Next time that pile of sugar-frosted holiday cookies starts singing its siren song, drown it out with a 7-minute meditation break.

Trade in your soft drinks. For a flavorful low-cal, low-sugar alternative, concoct your own soda by mixing seltzer with a jigger of fruit juice. Opt for low-sugar and low-fat versions of eggnog and those fancy holiday coffee drinks, too.

Get the Benefits of Blueberries Every Day

Fri, 02 Dec 2011 16:58:00 -0600

Okay, it's no news flash that blueberries are nutritious. They've been high on our suggested shopping list for years now, and they're easy to love. Lately, they've been getting more good press than a presidential contender (not hard!). If you were choosing just one fruit to eat every day, a big handful of blueberries -- fresh or frozen -- would be hard to beat. Why?

They make high blood pressure take a nosedive. Eating blueberries daily for just 8 weeks can drop your blood pressure by 4% to 6%. That's a lot. Even more impressive, it works on obese adults with metabolic syndrome, a scary group of risk factors that invites heart disease and diabetes. The "dose": about 2 cups of fresh or frozen blueberries. By the way, blueberries aren't the only blood-pressure-friendly fruit. Cranberries, strawberries, and raspberries help, too!

They could cut your LDL cholesterol almost in half. Blueberry researchers -- yep, there are people who do nothing else -- believe the berries activate certain genes in your liver cells that help flush out lousy cholesterol by 44%. This happens in just 3 weeks in the lab. Pretty impressive, though more study is needed. Meanwhile, there's also evidence that eating blueberries every day helps keep your colon healthy and shields your brain against Alzheimer's and premature aging.

What are you waiting for? Get your berries on!

Fun Ways to Stop Middle-Age Spread

Sat, 26 Nov 2011 11:36:00 -0600

Need some inspiration to start working out? Here's some. If you're physically active throughout early adulthood, you can look forward to a slimmer waist and a trimmer body in midlife than your couch-potato cousins can.

For women, the numbers are dramatic. Their waistlines are typically 1.5 inches smaller and their bodies 13.4 pounds lighter. Guys wind up 5.7 pounds lighter, with waists 1.2 inches smaller. (That translates to about 3 years less disability and 3 years more great sex.) All it takes, according to a new study, is moderate to vigorous exercise for 150 minutes a week -- 30 minutes a day, with 2 days off.

Not a Jock in Your Youth?
No worries if sports were never really your thing. Start now. After only 2 months of strength training (three 40-minute sessions a week, including warm-ups), women 65 to 75 years old can recover a decade of muscle loss and men can recover 2 decades.

Here's how to get started and stick to it:

Find your true motivation. To stick with a plan, ask yourself why you want to get moving. To look better? Ease aches? Lose weight? Get stronger? Enjoy more years with the grandkids?
Start slow. You may be revved up to get moving fast, but overdoing it early invites strains and injuries that sap your goals.
Match activities to your personality. Love parties and socializing? Sign up for Zumba classes. Like moving at your own pace but don't trust yourself to stick with it? Spring for a trainer, or schedule exercise dates with a friend or your grandchild. They'll love it! Then, buy a full-length mirror to admire the results!

Can That Daily Vitamin... Kill You?

Mon, 21 Nov 2011 15:55:00 -0600

A new study is finding that taking a multi-vitamin may not be so safe after all. The study examined the link between vitamin and mineral supplements and death rates among 38,772 women, average age 61.6. Women filled out questionnaires about supplement use in 1986, 1997 and 2004. Out of 15 studied supplements, seven were found to be associated with increased total mortality risk.

Among the findings:

Use of multivitamins, vitamin B6, folic acid, iron, magnesium, zinc and copper were associated with increased risk of death.
The link between supplement intake and death risk was strongest with iron.
Calcium supplements were associated with reduced risk.

Does this mean we should all stop taking those daily vitamins? No, because much more research needs to be done. What is suggested is vitamins should be used for a "strong medically based cause" and not for prevention.

In other words, make sure you are deficient in the vitamin or mineral you think you need to supplement with before you pop something in your mouth. If you do have a deficiency, work with your doctor or health care professional to find out the cause instead of only treating the symptoms.

Researchers Say Nuts to Low-Fat Diet Alone

Sun, 13 Nov 2011 11:56:00 -0600

Need to get your LDL cholesterol down (maybe way down) but your low-fat diet just isn't doing it? Try upping your intake of nuts, including soy nuts. Add a bowl of oatmeal or barley soup, some soy milk, and a little cholesterol-fighting bread spread. Done.

In a new study, people who ate a diet rich in these foods lowered their LDL cholesterol by at least 13% in just 6 months. The shocker: A comparison group that ate a diet low in saturated fat got only a 3% LDL reduction. Talk about surprises!

A One-Two Punch
Lesson learned: Cutting back on saturated fat, while a healthy idea in general, isn't enough to get your LDL where you want it. It's stubborn stuff. To smack it down, you need drugs or foods rich in three specific ingredients: plant sterols (phytosterols), soy protein, and sticky (viscous) fiber.

These ingredients may not sound all that tasty, but the foods they're in are! (Who doesn't love cashews?) They're also easy to find, quick and simple to eat, and so filling that they'll likely help you lose weight while lowering your LDL cholesterol. How effective are their ingredients? Other studies have found that diets rich in them could cut your LDL cholesterol as much as a low-dose statin drug. Yowza.

To knock down your cholesterol, here's how much to eat of what:

Mixed nuts (walnuts, almonds, peanuts, the works): a small handful a day. Nuts are full of protein, heart-healthy fats, and -- critical here -- LDL-fighting phytosterols.
Soy protein: two to three servings a day of soy milk, soy nuts, and tofu (total: 25 grams of protein). This alone can drop your LDL by 10%.
Spreads high in plant sterols (think Benecol, Take Control): about two tablespoons a day. That's enough to reduce your LDL levels 5% to 17%.
Sticky fiber: about two servings a day of oatmeal, barley, beans, lentils, or a psyillium supplement (Metamucil). The sticky, viscous fiber in these foods can lower LDL by 5% to 10%.

5 Tricks to Fight Food Cravings

Sat, 05 Nov 2011 09:29:00 -0500

How to Give Temptation the Slip

Practice mindful meditation. Spend just 7 minutes a day focusing on recognizing, accepting, and experiencing your cravings rather than trying to ignore or suppress them. Dieters who do have far fewer food cravings, and resist them better.

Get on your feet. Especially if you're craving chocolate. A quick walk will curb even major chocoholic cravings in just 15 minutes. It works by stimulating feel-good brain chemicals and feeding your spirit.

Hit the mute button and do sit-ups when commercials come on. You'll switch off cravings, too. Adults (and kids) eat more snack foods after watching TV shows loaded with food ads.

Try yoga. Aside from making you stronger, suppler, and calmer, yoga helps you tune in to your appetite and recognize whether you're actually hungry or just bored.

Have that little cookie you can't stop thinking about. Sometimes, trying to stifle a craving makes it grow so intense that, when you finally cave, you eat the whole bag. Yep, having one little banana-oatmeal-walnut cookie now may save you from having 30 later. Don't beat yourself up. Relish it. Take a small bite, savor the taste, have another bite. Thoroughly enjoy it. Then move on.

Trick Or Treat?

Sat, 29 Oct 2011 09:41:00 -0500

Everyone knows that Halloween is just around the corner. There are so many things going on from selecting which costume to wear, which party to attend, and/or taking the kids trick or treating! The grocery, convenience, and liquor stores are stocked full of items that are so enticing, not to mention the haul from your kids neighborhood outing on all hallows eve.

But, did you know that Halloween is particularly scary for those of us who are trying to lose and/or maintain our weight? Yes, Halloween officially kicks off the party season (a.k.a. – weight gain season) which carries through New Year’s Day! Think about it, cupcakes, candy, and party beverages can be very tempting!

So, don’t be spooked by the temptations, but enjoy yourself while doing the monster mash and remember that moderation is the key!

A Watery and Fun Way to Lose Weight

Sat, 22 Oct 2011 06:35:00 -0500

Don't mind cutting calories, but hate to exercise? Toss your running shoes back in the closet and throw a swimsuit in your gym bag.

Wet workouts may change how you feel about exercise. In a recent study, people who did twice-weekly aqua-jogging sessions dropped both body fat and waist size -- without going on a calorie-restricted diet.

Wet and Wonderful Weight Loss
During the 6-week study, the pool joggers went from feeling embarrassed, reluctant, or afraid of suffering an exercise-induced injury to enjoying exercise. Other benefits included a big drop in appetite, along with perceived improvements in fitness, self-esteem, confidence, and quality of life. Some folks were even moved to start a healthier, calorie-restricted diet, in addition to their new workout routine.

A Little is a Lot
Bottom line: Even if it nets only minimal weight loss, a small amount of exercise can cause dramatic drops in many common obesity-related health risks, including high blood pressure, insulin resistance, high cholesterol, and metabolic syndrome.

Extra-Virgin Olive Oil: Something to Remember

Fri, 14 Oct 2011 13:52:00 -0500

Need another reason to make olive oil a staple in your diet? If its antioxidant-giving, inflammation-busting, and cell-defending powers aren't enough, maybe its potential to fight Alzheimer's disease will win you over. Researchers have discovered a compound in extra-virgin olive oil that may protect the brain from the most common form of dementia.

Protection from Dropped Calls
Alzheimer's disease is associated with a change of tau protein in nerve cells. It clumps together to form snarled, spaghetti-like structures, which choke the life out of neurons, damage synapses, and kill off brain function in areas associated with memory retention one tiny piece at a time. Think of it like a cell phone carrier with spotty coverage. Your synapses help pass info from one nerve cell to the next so when they're damaged, they can't properly relay messages, which can lead to memory loss, depression, personality changes, and declining cognitive function. It's the equivalent of dropped calls.

Enter extra-virgin olive oil. A compound in this common cooking aid, called oleocanthal, alters the structure of the snarls in a way that keeps them from binding to the synapses. So, in addition to satisfying your taste buds, it reduces the chance of nerve-cell damage and protects your gray matter. How can you resist?

Can the Right Diet Help With ADHD Management?

Sat, 08 Oct 2011 14:29:00 -0500

Have you ever wondered whether certain foods might actually cause challenges in your ADHD management? If so, you're not alone. In fact, scientists also are curious about this and have done years of research on a possible ADHD diet. Yet despite a growing body of research, it's still not crystal clear what role diet plays in childhood ADHD. And it's even less clear what impact diet has on adult ADHD, since most research to date has been done in children.

Still, if you're curious about whether eliminating certain foods from the diet or adding others might help management of your ADHD symptoms -- like hyperactivity, sleep disturbances, difficulty focusing, or irritability -- read on. We've outlined the dietary modifications and food for ADHD that are being actively researched, as well as some early study results.

Foods You May Want to Nix

Artificial coloring, flavorings, and preservatives: In the early 1970s, a researcher by the name of Benjamin F. Feingold asserted that foods containing artificial colors, flavors, and preservatives may exacerbate hyperactivity and other behavioral symptoms of ADHD. But his claims were based on just a handful of small observational studies, so they were not fully substantiated. Studies done since Feingold's time have produced conflicting results. But still, a handful have found that the elimination of certain additives and colorings helped minimize hyperactivity in a certain percentage of kids with ADHD. While other studies have shown that having certain artificial preservatives (sodium benzoate, BHA, and BHT), artificial flavors (vanilla), and artificial sweeteners (aspartame and saccharin) in the diet made symptoms worse.

Salicylate-containing foods: Feingold also claimed that foods rich in salicylates -- such as almonds, grapes, tomatoes, and cucumbers -- might exacerbate hyperactivity in children with and without ADHD. Once again, subsequent study findings conflicted with Feingold's research. But some experts do think that when children with ADHD have sensitivities or allergies to salicylate-rich foods, it might be helpful to eliminate them. Allergy testing could help pinpoint who is sensitive to salicylates.

The "few foods" diet: Another type of elimination diet that has been the subject of great controversy is the "few foods" diet. It eliminates non-salicylate-containing foods (as well as foods with artificial additives). That means no eggs, milk, chocolate, soy, corn, wheat, or legumes. While some studies have shown an improvement of ADHD symptoms with the elimination of these foods, the improvement occurred predominantly in kids with sensitivities or allergies to those items.

Sugar: Contrary to popular belief, a host of studies have pretty much debunked the myth that sugar causes or aggravates hyperactivity or other symptoms of ADHD. But that doesn't mean that limiting candy, soft drinks, cookies, and other sugary treats from the diet is a bad thing. Eating too much of the sweet stuff can cause blood sugar to spike, then crash, making it harder to concentrate and focus. And we all know that excess sugar in the diet is a quick way to pack in calories and pack on pounds.

The Western diet: Recent findings from a large 14-year study suggest that a "Western" diet may be associated with a higher risk of developing ADHD compared with a "healthy" diet. The difference? A Western diet -- popular in the United States and other Western cultures -- is high in refined grains, soda, and saturated fat-containing foods like red meat, dairy, and fried foods. But the healthy diet? It's packed with all of those good things we already know are a boon to health -- things like fresh fruit, vegetables, whole grains, and lean protein choices, such as fish or beans.

Foods You May Want to Add

Omega-3 fatty acids: Polyunsaturated fatty acids, like omega-3 and omega-6, are thought to play a critical role in proper brain development and cognitive function. But some studies have found that both children and adults with ADHD are often low in omega-3 fatty acids. And a few studies suggest that boosting blood levels of these healthy fats may improve attention and learning in children with ADHD. To get more omega-3 fats, you'll need to put things like fish, walnuts, avocados, and canola and olive oils on the menu.

Zinc: Zinc is an essential mineral that helps heal wounds and keeps the immune system strong. But it may also be key for people with ADHD, because it helps maintain levels of certain brain neurotransmitters -- including dopamine, a brain hormone thought to play a role in regulating hyperactivity. But talk to your doctor about dosing if you decide to take a supplement.

Magnesium: Research shows that children with ADHD often are deficient in magnesium. Although the reasons for this are not clearly understood, studies suggest increasing magnesium intake in children with ADHD may help improve attention, hyperactivity, and impulsivity. Talk to a doctor about a safe supplement dose for your child, or about dietary changes that will increase magnesium intake safely.

Organic foods: Although it's not confirmed with enough research, some studies have suggested that exposure to mercury, pesticides, lead, and other toxins found in foods and the environment may be linked to the development of ADHD or the aggravation of symptoms. And if any of it turns out to be true, then a diet consisting of organic foods could be helpful.

Be Smart and Use Good Judgment

Although research suggests that at least some people with ADHD may benefit from adding or eliminating certain foods, keep in mind that much of the research is in the early stages or simply too contradictory to be sure there will be any benefit. So if you decide you'd like to try altering your diet, be smart and be safe about it. Talk with your doctor about any changes you'd like to make in order to be sure you aren't creating nutritional deficiencies or endangering your health with a toxic amount of something you intend to take. And whatever changes you make, track your diet and your symptoms in a food journal so you and your doctor can observe any changes.

Regardless of what the research says about ADHD and diet, a healthy, balanced, nutritious eating plan is a must for anyone dealing with a chronic condition. Because when your body is healthy and well fed, you're more likely to have the energy and focus you need to meet challenges head-on.

Clear Brain Plaques with This Nutrient

Sat, 01 Oct 2011 17:59:00 -0500

If your mother gave you vitamin D-rich cod liver oil when you were a child, she may have been way ahead of her time.

A new animal study from Japan suggests that vitamin D may help clear the brain of amyloid beta, a toxic protein-like compound that accumulates in the brains of Alzheimer's patients.

Human Research Support
This animal study validates the results of a previous study done in human Alzheimer's patients. In the human study, vitamin D together with curcumin -- a chemical found in turmeric spice -- appeared to stimulate the immune system in a way that helped clear the brain of toxic amyloid beta. But this new animal research suggests that vitamin D alone may be able to do that job nicely. Even more amazing, the lab animals that received vitamin D were able to remove a significant amount of amyloid beta buildup in their brains, literally overnight. It seems the vitamin may somehow regulate production of transporter proteins that ferry amyloid beta across the blood-brain barrier and out of the brain. Pretty exciting stuff!

Many grown-ups lack vitamin D -- especially in the winter months. Are you ready to make sure you get your fill? Try these strategies:

Go fishing. Canned salmon supplies a whopping 530 international units (IU) of vitamin D for each 3-ounce serving. Or open the canned tuna for 360 IU of vitamin D from a 3-ounce serving.

Seek fortification. Grab the orange juice that's been fortified with vitamin D and you'll add an additional 100 IU of the sunshine vitamin to your day with each cup you drink.

Crack an egg. If you like scrambled eggs, you'll garner 20–26 IU of vitamin D per large egg.

Walk This Many Miles to Stay Fit

Sat, 24 Sep 2011 13:51:00 -0500

It's an everyday activity that mankind has been doing since the dawn of time, but you have to do enough of it to really stay in shape.

Doctors say that the magic number is about 10,000 steps -- which works out to walking about 5 miles. And in a recent study, walking that distance proved critical to both cardiovascular fitness and blood sugar levels.

Magic Number
In the recent study, otherwise healthy people who dropped from walking 10,000 steps to about 1,000 steps daily had higher insulin resistance and weaker cardiovascular fitness after just 2 weeks of cutting back. Basically, in just 14 days of fewer steps, their hearts started to process oxygen less efficiently, and their blood couldn't break down sugars as well. Pretty rapid decline!

Start Counting
So 10,000 steps a day might seem like a lot, but don't worry: Every step counts. Walking around the yard, heading to the post office, or dropping in on a neighbor -- it all adds up. And even if you don't have the time or stamina for the full 10,000 steps, shorter distances can help, too. What's more, regular walks could be one of the best (and healthiest) painkillers around. For instance, in a recent study of osteoarthritis patients, taking glucosamine supplements for 6 weeks and then starting a progressive walking program significantly relieved joint pain.

Steps to Better Health
Many walking promoters swear by the "progressive walking" system. It's simple: Start out slow, and gradually increase how many steps you take per walk every 6 weeks. For the first 6 weeks, just shoot for reaching 3,000 steps a day in two walking bouts (as long as your doctor gives you the green light).

Improve Blood Sugar with This Snack

Sat, 17 Sep 2011 13:24:00 -0500

Control your blood sugar by pushing aside the whole-grain muffins and grabbing this for your midmorning snack: a handful of mixed nuts.

In a small study of people with type 2 diabetes, eating just 2 ounces of nuts daily -- as a replacement for carbohydrates -- helped improve blood sugar control.

Crunch on This
For 3 months, test subjects ate their usual diets but were given either a daily dose of nuts, a mix of nuts and muffins, or just muffins as a snack -- each with the same calorie count. And the muffins were "healthy" -- made with whole-wheat flour and sweetened with apple juice concentrate. Surprisingly, the group that ate the nuts -- a mix of raw almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews, and macadamias -- experienced the best improvement in blood sugar control.

Go Nuts
As a bonus, the nut snackers also experienced a drop in their LDL (or "bad") cholesterol. Same for the half nuts/half muffins group, although their cholesterol drop wasn't as big. Researchers suspect that the combination of unsaturated fat and low carbs in nuts may have a positive impact on diabetes. And other studies have revealed that noshing on nuts can help people lose weight and reduce their risk for heart disease to boot.

Divide and Conquer

Sat, 10 Sep 2011 08:48:00 -0500

Cutting calories could be as simple as cutting your food into pieces, according to a new study published in the Journal of the American Dietetic Association. Researchers found that people who were served 20 candy halves ate about the same number of pieces as those given 20 whole ones-but consumed roughly 60 fewer calories. The takeaway, when it comes to snacks, size does matter. So munch on M&M’s Minis or Ritz Bits instead of trying to go easy on full-size versions and you may feel satisfied with less!

Do This for 5 Minutes, Get 5 Years Younger

Sat, 03 Sep 2011 15:25:00 -0500

Here's a pleasant little pastime that takes about 5 minutes to do each day but could make you up to 5 years younger if you're faithful to it: drinking tea.

In a Chinese study, the cells of enthusiastic tea drinkers showed about 5 fewer years' worth of wear and tear compared with the cells of people who drank little tea.

Age Marker
The enthusiastic tea drinkers averaged 3 or more cups of green or oolong tea daily, while the group that showed more signs of cell aging averaged less than a cup. The researchers looked specifically at the study participants' telomeres to see how much their cells had aged. Telomeres are the protective end caps on your DNA strands. They get a smidge shorter every time cells divide, so the shorter these caps are, the older your cells are, too. And in the study, the most avid tea drinkers had significantly longer telomeres than the people who drank less than a cup a day.

Turn Back the Clock
Researchers think it's the antioxidants in tea that help keep telomeres long. It's a beneficial chain reaction of sorts. Antioxidants fight diseases like cancer, diabetes, and heart disease -- conditions that tend to damage cells. And when damaged, cells divide in order to repair injuries and the telomeres -- a finite resource -- shrink. Interestingly, the tea study showed telomere benefits only in men, possibly because cell-protecting hormones unique to women left less room for improvement. But there are plenty of other reasons for both men and women to drink tea. So bottoms up!

The Sweetener Your Pancreas Hates

Sat, 27 Aug 2011 08:38:00 -0500

Make your pancreas happy. Say no to presweetened beverages that contain fructose.

Fructose is found in abundance in sweetened sodas, teas, and fruit cocktails. And it gives your pancreas the chills, because a recent lab study found that fructose may help pancreatic cancer cells grow and divide.

Fuel for Cancer
In the study, researchers bathed human pancreatic cancer cells in both fructose and glucose. And it seems the fructose worked at least as well as glucose to spur the proliferation of cancer cells quickly. Not only that, but fructose triggered the expression of a certain enzyme that made both sugar sources more readily available to the cancer cells. Other research has suggested that dietary fructose may also boost the actual risk of developing pancreatic cancer in addition to feeding it once it's developed. One study found that people with pancreatic cancer had 2.5 times more fructose in their blood than people without it.

Pancreas Protection
Unfortunately, while pancreatic cancer may be rare, it's pretty deadly because it's often not discovered until advanced stages. So a healthy, cancer-preventive lifestyle is key to avoiding this killer. Consider unsweetened teas and plain water your body's best beverage friends, along with whole, unprocessed foods.

Lose Weight Now…Ask Me How!

Sat, 20 Aug 2011 11:36:00 -0500

Now most of us have been subjected to this catchy marketing phase for some time now. People have been known to drop weight quickly, but is that really the best approach? The amount of weight that people want to lose varies based on certain factors. Some may need or want to do it for their health, some for sports performance, and some to look better.

What is important to keep in mind is that you need to set a realistic goal for yourself and not for anyone else. When in doubt consult with your doctor and see what they recommend, but keep in mind that this will be a starting point. Also, you should consult with a dietitian and/or nutritionist in order to round out the approach that you will take in your endeavor of weight loss.

Keep this in mind through-out your process; you want to preserve lean muscle tissue while targeting the stored fat on your body. Lean muscle burns calories, helps keep you strong, improves posture, and augments your physical activities. Remember, you want to metabolize the stored fat and use it as energy!

Best Belly-Fat Buster

Fri, 12 Aug 2011 10:52:00 -0500

Which should you cut back on first if you want to trim belly fat -- carbs or fat?

You might think that dietary fat goes straight to your middle, but research suggests that too many empty carbs is really the first thing to do your belly in.

Dueling Diets
In a study, healthy overweight men and women went on two consecutive 8-week diet interventions. The first diet period was focused on weight maintenance and the second aimed for weight reduction by cutting calories. Through each phase, the participants followed either a reduced-fat or a reduced-carbohydrate diet. When all was said and done, both groups lost weight. But it turned out that the group on the reduced-carb diet -- which, incidentally, also focused on quality, low-glycemic-index carbs -- lost 11 percent more deep belly fat compared with the group on the low-fat diet. Plus, the low-carb group lost more fat mass overall.

Bye-Bye Belly, Hello Health
Shrinking the amount of belly fat you have is always a good idea for your health, because too much visceral -- or intra-abdominal -- fat increases your risk of diabetes, stroke, and heart disease. But it's not always clear how to target that pesky problem area.

Mind Your PQQs for Less Aging

Sat, 06 Aug 2011 15:17:00 -0500

Mitochondria, the cellular power plants that generate virtually all the energy your body requires, play a vital role in keeping organs youthful and healthy, too.

So what can you do to keep those mitochondria powered up? Try reaching for the green -- like green pepper, green kiwifruit, and green parsley. Green-pigmented foods like these are rich in pyrroloquinoline quinone -- or PQQ for short -- a powerful antioxidant that shields mitochondria from oxidative damage in such vital organs as the brain and heart.

More PQQs, Please
Over time, damage to the delicate DNA inside mitochondria can accelerate aging and lead directly to degenerative disease. Dietary PQQ may not only shield these precious mitochondria from damage but also promote the formation of new mitochondria. Studies also suggest that PQQ may protect against neurological damage caused by the common environmental toxin methylmercury, which has been linked to Parkinson's and Alzheimer's disease.

Where to Get More
Our digestive tracts don't seem to be able to synthesize PQQ, so it's best to get this vitamin-like nutrient from foods. In addition to certain greens, a number of items in the native Japanese diet contain PQQ as well, including miso, tofu, and natto (soybean paste). Coldwater fish like salmon, sardines, and tuna also contain appreciable amounts of PQQ. Just choose wild rather than farmed fish -- and canned chunk-light tuna over albacore -- to avoid high levels of methylmercury.

A Sweet Snack That Lowers Cholesterol

Sat, 30 Jul 2011 11:10:00 -0500

Okay, it's no news flash that blueberries are nutritious. But here's something you probably didn't know: They may help keep your arteries from clogging.

In an animal study, researchers discovered that blueberries could have the power to cut LDL cholesterol levels almost in half.

Blueberry Boost
In the study, scientists noted that the blueberry health benefits persisted even when the test subjects were fed a high-fat diet. At the end of the 3-week study period, the blueberry-supplemented diet had reduced LDL (the bad stuff) cholesterol by as much as 44 percent. And total cholesterol had dipped 27 percent. Pretty impressive numbers. More study is needed to see whether the same benefits would hold true in humans, but researchers are optimistic.

How Sweet It Is
Researchers think that blueberries may help keep blood fats down because of their liver-supportive nature. The liver is the organ that helps the body get rid of excessive levels of cholesterol. And compounds in blueberries appear to help activate certain genes in the liver, giving it a boost in doing its job more efficiently. That's just one more reason -- in addition to their blood-pressure-lowering and fat-cell-thwarting powers -- to always have fresh, frozen, and freeze-dried blueberries on hand.

Choose This Starch for Better Blood Sugar

Sat, 23 Jul 2011 10:11:00 -0500

You could lower your risk of diabetes by 16 percent with this starch substitution: brown rice instead of white.

Research shows that people who consume lots of white rice each week may up their diabetes risk, while people who regularly eat brown rice lower theirs.

One Big Bowl
In a study, the people who consumed five or more servings of white rice per week had a 17 percent higher risk of diabetes compared with the people who consumed less than a serving of the white stuff each month. And people who noshed on brown rice at least twice a week were far better off than those who rarely partook. The brown rice lovers had an 11 percent lower risk of diabetes.

All Grains Are Not Equal
Most Americans consume about 20 pounds of rice a year. So swapping a daily serving of white rice for an equal amount of brown rice would have a big impact on nutrition, adding more B vitamins, minerals, and fiber to diets. All of which may help lower diabetes risk. Most of the diabetes-fighting nutrients in brown rice live in the bran and germ layers -- two layers that are stripped from white rice during processing. Plus, easy-to-digest white rice can make your blood sugar and insulin levels spike.

Is Your Job Slowly Killing You?

Sat, 16 Jul 2011 12:03:00 -0500

We do not really know the exact reason for the surge in obesity rates in the U.S. since there have not been too many longitudinal studies in this area. This particular 5 year study examined how trends in activity at work may be related to the increase in obesity since we all know it is not just about how much we eat.

What has been noticed over the past several years is that more and more people are working in service industries instead of labor oriented type jobs. In the 1960's almost 50% of private industry required at least moderate intensity physical activity and now than less than 20% require this type of activity. This has created a decrease in caloric burn by more than 100 calories in both men and women per day. Calculate that out for 5 days per week for the normal work week, multiply that by 50 weeks out of the year (taking into account 2 weeks for vacation) and you have about a 7.0 lb per year weight gain just from jobs made easier over the years. So bottom line…move more and eat healthy.

3 Edible Ways to Get More Energy

Sat, 09 Jul 2011 12:36:00 -0500

If your batteries always seem to be running low, here are three energizers you should add to your day: apples, sesame seeds, and good old H₂0.

Research suggests that each of these items may have unique stamina-shifting powers that could boost your energy naturally.

Apples: These red (or green) beauties are one of the best food sources of quercetin, a plant-based phytochemical that's been linked to greater athletic endurance in some studies. Researchers have tested its effects on athletes using high doses. But you can get yours naturally from not only apples but also onions and tea.

Sesame seeds: These little guys are chock-full of magnesium -- a mineral that cells need in order to turn the food we eat into energy our bodies can use. Sprinkle toasted sesame seeds on peanut butter toast, add them to trail mix, and toss a heaping tablespoonful into stir-fry, pasta salad, and baked goods.

Water: Getting dehydrated is one of the quickest ways to take the spring out of your step. In fact, being even just a little dehydrated can lead to unpleasant feelings like fatigue, crankiness, and foggy thinking. So when you feel yourself dragging, try grabbing yourself a tall drink of water.

Size Does Matter!

Sat, 25 Jun 2011 12:54:00 -0500

Ok, we caught your attention, but we're really discussing LDL Cholesterol. You are taking cholesterol lowering medicine to help control your cholesterol which had led to your LDL to be in a good range. So you are in the free and clear for reducing your risk for heart attack or stroke, right? Well, not necessarily.

Research is pointing towards another risk factor that has to be considered. Studies are now showing that those with many small particles of cholesterol in the bloodstream as opposed to few large particles are at a higher risk for stroke or heart attack regardless of cholesterol levels. Smaller particles can penetrate the lining of the artery accumulating and irritating the artery. The immune system then tries to attack these invading particles. These clumps of particles can then rupture, grow larger leading to narrowing the artery.

This is leading to new types of cholesterol testing and a renewed emphasis on lifestyle changes to help reduce the numbers of small LDL cholesterol particles. The root cause of having high numbers of small particles is poor diet and low physical activity. Bottom line is while cholesterol levels are important, the size of the cholesterol particles really matter more.

Eat 14 Percent Less with This Diet Secret

Sat, 18 Jun 2011 15:17:00 -0500

Do you go back for seconds, or do you take all the food you plan to eat on the first trip? Your preference matters to your weight.

According to Brian Wansink, author of Mindless Eating, you'll consume about 14 percent fewer calories if you take everything you're going to eat on the first pass instead of taking less and going back for seconds.

Be Mindful
Yep, your plate -- something you use every day -- may be one of the best weight loss aids around. Especially if you use it wisely. The key here is to serve yourself before you eat. Dole out appetizers, meals, and even snacks on a plate before you take your first bite. That way, you'll be less likely to end up mindlessly eating more than you meant to. By putting all the food you're going to eat on your plate at once, you'll be able to really see what you're eating. It's easy to lose perspective when you take a little now, a little more later, and a little more later still.

Distracted Dining
Another trick to keeping your perspective and cutting down on excess calories: use a 9-inch plate. Then, fill half of it with vegetables, a quarter with lean protein, and the final quarter with complex carbs -- preferably something made of whole grains or something high in fiber. And do everyone's waist a favor: Put the food away after everyone has been served, in order to help reduce the temptation of overstuffing yourselves.

Top 8 Snacks for Blood Sugar Control

Sat, 11 Jun 2011 14:52:00 -0500

Walnuts

Nuts are high in protein, fiber, and unsaturated fat, which means they're not only nutritious but slowly digested, too. And research suggests that nuts also may boost insulin sensitivity -- a nice bonus. Even better, though? A new study shows that walnuts may be particularly useful for people with diabetes. In the study, regular consumption of walnuts seemed to improve endothelial function in people with diabetes. And that's a really great thing because endothelia -- the cells lining your arteries -- are one of the first things to suffer when high blood sugar begins to wreak havoc in the body.

Whole-Grain Crackers

The fiber in whole-grain crackers slows digestion and leads to a steadier release of blood sugar. And your crackers will have even more staying power if you smear them with some heart-healthy peanut butter. But if you top those peanut butter crackers with a dash of cinnamon, then you've got a real diabetes-friendly gourmet treat. Studies show that cinnamon may help tamp down blood sugar.

Hummus

Okay, now that you're loving whole-grain crackers with peanut butter, guess what? The fiber in legumes may be even better for your blood sugar than the fiber in whole-grain crackers. Both have benefits. But there's something special about the fiber in legumes, according to research. It could be that beans have a slight edge because they have more fiber and a lower glycemic index. Either way, don't relegate your beans to mealtimes only.

Avocado with Balsamic

When you're in the mood for a luscious snack, slice an avocado in half, remove the pit, and drizzle with balsamic vinegar. Spoon each bite right out of the skin and enjoy. If you have diabetes, you can't go wrong with avocado because of the high-fiber and healthy-fat content -- both of which have a steadying effect on blood sugar. Avocados are also loaded with potassium, a mineral that aids nerve function.

Sweet Potato Fries

Not the deep-fried kind. But baked sweet potato fries are a super-healthy choice for people concerned about their blood sugar. Sweet potatoes may actually help stabilize blood sugar and lower insulin resistance. Sweet potatoes have a lower glycemic index than other spuds, which helps soften their impact on your blood sugar. And research shows that their high carotenoid content may be particularly useful in the blood sugar battle.

Apple and Pear Slices

Juicy, crunchy, fresh, low-calorie fruit is always a smart choice for the health-conscious nibbler. But your blood sugar will be best served if you opt for fruits that are high in fiber, like apples and pears. Thanks to the fiber, they'll fill you up without sending your blood sugar soaring.

Yogurt

The calcium and vitamin D combo in yogurt may help prevent insulin resistance. A great thing if you're worried about chronically high blood sugar. And the calcium in dairy foods like yogurt may hinder the absorption of fat from the small intestine and stymie the birth of new fat cells -- good news for your waistline. For a snack, use low- or no-fat unsweetened yogurt in place of sour cream in veggie dips.

Popcorn

Low-fat microwave popcorn cooks up in a snap. And it's packed with slowly digested whole-grain fiber as well as disease-thwarting antioxidants, making it perfect for people concerned about blood sugar and diabetes. And because popcorn is so light and fluffy, you fill up on fewer calories than you would with more energy-dense snacks like potato chips.

Training For Warriors?

Sat, 04 Jun 2011 15:48:00 -0500

I recently attended a webinar titled “Training for Warriors” by Martin Rooney, MS, CSCS. The following information should prove to be helpful and interesting. Martin trains mixed martial arts fighters on a regular basis. When Martin takes on a fighter to train, the fighter inevitably says that they only want to train just enough to be able to fight. So, Martin pushes back and says “I will not train you to get a quick fix; it has to be a lifestyle change!”

When Martin talks about the training of an MMA fighter, he indicates that it is very intense, and in order to succeed the fighter needs to be balanced in many different areas such as strength, power, speed, technique, and have a psychological edge. But, one area really stood out and it dealt with nutrition, because it applies to everyone, regardless of their fitness goals.

So, Martin reaches out to his fighters with this daily training outline/plan:

Adequate hydration
Consume 5-6 smaller meals per day
Decrease processed sugars
Balance carbohydrates, fats, and protein
Post-workout recovery (a liquid or solid nutrition source)
Measure body fat and weight on a regular basis

Now most of you have heard about these tenets from to time to time. So, now you see that it can be applied to everyone across the board!

Pill-Free Way to Help Knees Feel Fine

Sat, 28 May 2011 15:28:00 -0500

You may be able to use your own body to help ease arthritis symptoms in your knees and other creaky joints.

How? Through regular practice of tai chi. This gentle martial art integrates fluid movements with deep breathing -- and research shows it may help reduce arthritis pain and disability by about 10 points on a 100-point scale.

Tried-and-True Tai Chi
When it comes to improving balance and coordination, tai chi is hard to beat. And the slow, dancelike moves also stretch and strengthen the muscles tasked with supporting your joints, making you stronger and more flexible. And if it's more energy you're after, research shows that tai chi can help with that, too.

Burn More Calories with This Sandwich Choice

Sat, 21 May 2011 16:12:00 -0500

Energy used for digestion accounts for a good chunk of your daily calorie burn. And you can boost that burn even higher just by choosing whole-grain breads over processed ones.

In a recent study, researchers found that people's bodies used significantly more energy digesting sandwiches made of wholesome ingredients compared to sandwiches made with refined ones.

Turn Up the Bread Burn
Burning more calories without doing a thing sounds pretty great. Just choose whole fruits, whole vegetables, and 100% whole-wheat bread over more processed options. In the study, sandwiches made of multigrain bread and real cheddar cheese required twice as much energy for digestion, compared with sandwiches made of white bread and processed cheese. And that energy difference held true despite the fact that both meals contained similar amounts of fat and protein. Researchers think it was the extra fiber in the whole grains that helped boost the amount of energy needed for digestion. And extra energy used means more calories burned.

Slow-Burning Digestion
Milling and refining cereal grains remove the bran and germ and strip away much of the good stuff, like antioxidants, vitamins, and minerals -- as well as fiber and protein. In the study, the researchers used multigrain bread made with some sunflower seeds and whole-grain kernels. But your best sandwich choice is bread that has the highest fiber and is made with 100 percent whole wheat. Pair it with a whole apple (rather than apple sauce) and you've got yourself an extra wholesome meal worthy of all your digestive powers.

Eat Like a Viking to Live Longer

Sat, 07 May 2011 10:04:00 -0500

You've heard about the Mediterranean diet. Now try the Viking diet. Recent research suggests that it, too, could help you live a much longer life.

So what's a Viking diet, exactly? It's one that emphasizes the staples of Nordic cuisine, typically rich in cabbage, rye bread, root vegetables, and other healthful, hearty fare. In a study, diets that emphasized these Scandinavian staples reduced 12-year mortality risk by as much as one-third!

Score One for Cabbage
In the study, researchers assigned people a score from 0 to 6, depending on how closely they adhered to the traditional Nordic eating style. For every point earned, mortality dropped by 4 to 6 percent over the course of the 12-year study. Overall, men with the most points reduced their mortality by 36 percent while top-scoring women lowered their mortality by 25 percent. Cabbage, rye bread, and root vegetables were responsible for most of the longevity benefits. But people also scored points for other Nordic favorites, including fish, oatmeal, apples, and pears.

Gender Gap
When the researchers broke things down by gender, they found some interesting differences. Although both genders enjoyed longer lives if they ate 1½ cups of shredded cabbage each week, only the men appeared to reap significant longevity benefits from eating ample amounts of rye bread while only the women seemed to get a big boost from eating lots of root vegetables. Regardless, we know that all of these Nordic faves are nutritional superstars, which probably explains their overall impact on mortality risk. Rye bread contains vitamins, minerals, and nutrients that keep blood sugar and insulin levels in check. Cabbage is rich in isothiocyanate, which helps rid the body of toxins and carcinogens. And carrots win first place among root veggies as a source of beta carotene. Taken together, all of these nutrients can translate into lower rates of heart disease, diabetes, and cancer.

Meds That Don’t Work(out)

Sat, 30 Apr 2011 12:26:00 -0500

The next time your doctor writes you a script, tell him about your workout habits. “Any kind of exercise, but especially long, intense sessions, may interfere with your body’s absorption of certain medications.” says Tom Lenz, Ph.D., associate professor of pharmacy practice at Creighton University.

“This can reduce a prescription’s effectiveness and cause unwanted side effects.” The most affected drugs: Those for blood pressure, diabetes, asthma, plus anything delivered via patch, like birth control. The good news: A doctor can adjust the meds to suit your lifestyle.

New Vitamin Research on Improving Blood Sugar

Sat, 23 Apr 2011 12:47:00 -0500

Blood sugar problems? Might want to make sure you get your daily dose of D.

More research is needed to confirm a connection between blood sugar control and vitamin D levels. But in a study, people with type 2 diabetes had better success in lowering their blood sugar when they followed a diet that included extra vitamin D.

Better Blood Sugar Swill
In the study of middle-aged men and women, half the study participants drank vitamin-D-fortified yogurt drinks twice a day with lunch and dinner while the other half drank a placebo drink of just yogurt. After 12 weeks, the people in the vitamin D group not only had lower blood sugar but also showed fewer signs of insulin resistance. The vitamin D group even lost a bit of weight over the 12-week period! Did you know peanut butter is good for your blood sugar, too?

More research is needed to know for sure whether vitamin D may have a role in blood sugar control. And it's not clear whether other foods containing D -- or supplements -- would produce similar blood sugar benefits. But lots of other research suggests that D may help improve insulin sensitivity and may even be involved in helping regulate insulin secretion from the pancreas -- all important parts of blood sugar control. So be sure to get your fair share of vitamin D each day. In the study, the vitamin D drinkers were getting about 1,000 international units (IU) each day -- more than current government recommendations, but in line with what RealAge doctors suggest. RealAge doctors suggest people under 60 get 1,000 IU per day, but people over 60 should get more.

Repeat This Phrase to Undo Stressful Thoughts

Sat, 16 Apr 2011 09:05:00 -0500

Sometimes the noise from inside our own heads is the biggest stressor of all. But here's the phrase that can turn things around for you: "My mind is calm."

Positive affirmations like this one may be key to stress-free health, according to Dr. Maoshing Ni, author of Second Spring. These affirmations can help offset the soaring levels of stress hormones produced by tens of thousands of other negative thoughts we have on a daily basis.

Stress Spiral
In his book, Ni writes that the average woman has 60,000 thoughts a day and that 80 percent of those thoughts are negative. Ouch. And negative thoughts are bad news for the body, since stress causes wear and tear on many physical health systems. But Ni recommends offsetting that stress by repeating calming, soothing positive affirmations to ourselves because the thoughts that bubble up from our consciousness affect our health, just as our diets and exercise habits do. Positive thoughts feed the body nourishing mental energy.

Make Your Own Mantra
Affirmative self-talk suppresses the release of cortisol from the adrenal glands. And that can help you feel calm and peaceful. So when negative thoughts crop up, imagine a big stop sign in your head, and tell yourself, "Stop!" Then, replace the downer thought with a positive, soothing message. Think of what it is you wish were true, and then state it over and over, as if it were true. Here are some examples:

When you exercise and feel tired, think, "I am strong."
When you pass by a mirror, think, "I am the perfect weight for me."
When you set to work on a hard task, think, "I can accomplish anything."
When you feel overwhelmed, think, "I trust in the process of life."

Get Healthier Lungs with This 2-Minute Habit

Fri, 08 Apr 2011 16:27:00 -0500

Two minutes in the morning and two minutes in the evening and your lungs may be breathing fine for a very long time. We're talking about brushing your teeth.

As you've no doubt heard, good dental hygiene helps prevent gum disease. But what you might not know? A recent study suggests that gum disease may open the door to some pretty serious lung diseases.

The Mouth-Lung Connection
Smoking remains the leading cause of serious respiratory diseases, such as lung cancer and chronic obstructive pulmonary disease (COPD). The recent study did not conclusively prove that gum disease is another direct cause of COPD. But people in the study who were hospitalized with COPD and other types of lung disease had significantly higher rates of gingivitis and periodontal disease than the folks in a control group who had healthy lungs. It's not clear what the connection is. But we know that the bacteria from dental plaque, when inhaled into the lungs, not only can cause COPD exacerbations but also might trigger respiratory infections in healthy people.

A Double Threat
For good gum -- and lung -- health, brush your teeth at least twice a day for two minutes. Even better, brush after every meal if you can. And floss daily. The key is to keep dental plaque -- that sticky, bacteria-filled film that forms on teeth -- from building up and causing gingivitis and periodontal disease. Research shows that spending at least two minutes brushing each cleaning session is ideal for removing plaque.

Take a Vacation, Live Longer

Fri, 01 Apr 2011 15:55:00 -0500

Got some vacation time built up? Then put aside whatever excuses you've been using for not taking it, and plan a mini holiday. Right now! Your heart requires it.

Research shows that regular getaways may extend your life by saving your heart from wear and tear. In fact, men in a 9-year study who took at least one vacation per year were almost 30 percent less likely to die from a heart-related cause compared with the men who basically stayed put and kept their noses to the grindstone.

Holiday for Your Health
The study tracked the health of 12,000 middle-aged men who were at high risk for heart disease and surveyed them to see how many vacations they took each year. Regardless of the men's overall health and income, their risk of dying from heart problems was clearly connected to their willingness to get away from it all. Researchers suspect that vacation-prone people may have better heart health because time off helps tame one of the biggest burdens to heart health -- stress. Vacation time also provides opportunities to do other good-for-your-health things, like reconnecting with family and friends and pursuing fulfilling interests.

Planned Relaxation
Keep in mind, vacations don't have to be extensive or expensive. Even a short weekend away -- or 1 night -- can be restorative. In fact, the study didn't measure the length of the participants' vacations. And you don't have to wait for a vacation to start managing stress better. Start relaxing more right now with daily stress-reduction strategies, such as deep breathing, meditation, and positive visualization.

Good Sources of Calcium

Sat, 26 Mar 2011 12:34:00 -0500

How much calcium you need, and why, plus calcium-rich foods...

Benefits of Calcium
Calcium is essential for strong bones and teeth, and it helps prevent arthritis. But that's not all this mineral is good for. Calcium helps your brain communicate with your nerves and regulates blood pressure, and it may reduce the symptoms of PMS and the risk of colon cancer.

Recommended Amount: How Much You Need
Government guidelines suggest 1,000–1,200 milligrams (mg) of calcium per day is adequate, but RealAge recommends a bit more: 1,000–1,500 mg per day from food and calcium supplements -- but not all at once. Your body can absorb only 500–600 mg at a time, so divide it into two or three doses over the course of a day.

Tip: If you take calcium supplements, take them with vitamin D (they're often combined in one pill) to help absorption -- and with a little magnesium to reduce the constipation sometimes caused by calcium. Don't pair calcium with iron or fiber supplements, which can interfere with your body's ability to absorb the bone-building mineral.

Good Sources of Calcium

Yogurt, plain, low fat (8 ounces)	415 mg
Ricotta cheese from part-skim milk (1/2 cup)	335 mg
Soymilk, fortified (8 ounces)	300 mg
Spinach, cooked from frozen (1 cup)	290 mg
Milk, 2% milk fat (8 ounces)	285 mg
Swiss cheese, shredded (1/4 cup)	214 mg
Cheddar cheese, shredded (1/4 cup)	204 mg
Salmon, canned (3 ounces)	181 mg
Soybeans/edamame (1/2 cup)	130 mg
Tofu (3 ounces)	100 mg
Parmesan cheese, shredded (1 tablespoon)	55 mg

Reaping The Benefits of Exercise!

Fri, 18 Mar 2011 16:33:00 -0500

Researchers have found that if you keep moving now, you stand to reap the benefits in helping you prevent over 25 health diseases and health conditions later on. A review was published in the International Journal of Clinical Practice and here are some interesting points…

Lower Your Risk of Heart Disease by 50%

Lower Your Risk of Hip Fractures by 41%

Lower Your Risk of Colon Cancer by 40%

Lower Your Risk of Depression by 28%

So, lace up your workout shoes and get moving!

Lower Your Blood Pressure with Just 30 Seconds of This!

Sat, 12 Mar 2011 12:49:00 -0600

You could lower your blood pressure significantly in 30 seconds if you just do this: breathe deeply.

In a study, that simple act helped lower the study participants' systolic blood pressure. In fact, the study participants only had to do it six times to see their systolic pressure dip as much as 10 mm Hg! Not too shabby for a few slow in-and-out breaths.

Blowing Off Steam
The study involved nearly 20,000 Japanese adults with either normal blood pressure or high blood pressure. Some of the study participants sat alone quietly doing a breathing exercise that involved taking six deep breaths over the course of 30 seconds. The rest just sat quietly doing nothing for the same amount of time. Both activities were good for the study participants' vitals. But afterward, the systolic blood pressure readings in the deep breathers had dropped much more dramatically than the people who merely sat quietly.

Deep-Breathing Benefits
The overall blood pressure and pulse rates of both groups were healthier after the quiet time. So the real point here may be that calming activities of any kind are important for relaxing blood vessels and the heart. The researchers suspect that the blood pressure benefits of the two activities in the study were at least partially due to their calming effects on the sympathetic nervous system.

Four Reasons Why You Are Still Struggling To Lose Weight!

Sat, 05 Mar 2011 17:29:00 -0600

1) "Liquid Calories" potential solution – chose water every other time you are thinking of having a healthy drink.

2) "Mindless Eating" potential solution – keep a daily journal of your food and drink consumption.

3) "Inactivity" potential solution – buy a pedometer and get at least 10,000 steps in a day in addition to your normal workout.

4) "Underestimating Your Caloric Intake" potential solution – when in doubt, just don’t eat it!

Slow Down Aging with This Dinner Choice

Sat, 26 Feb 2011 12:19:00 -0600

The fragile tips on the ends of your DNA? They reveal exactly how young or old you are. And here's the dinner choice that can keep them in tip-top shape: fish.

In a new study, the good-for-you omega-3 fatty acids found in fish appeared to help those fragile DNA tips -- called telomeres -- stay younger longer.

Friendly Fats
Telomeres guard DNA the way plastic shoelace tips stop your sneaker laces from fraying. But telomeres grow shorter as part of the natural aging process. And stress, body inflammation, a lack of exercise, and extra pounds can shorten those tips even faster, essentially opening wider the window to all sorts of body-aging cell damage. We're talking extra wrinkles, gray hair, brittle bones, and even heart disease and cancer.

Cell Police
Enter the fish entree. Scientists suspect that the omega-3s in fish dinners (or lunches, or supplements) activate the body's antioxidant defenses against telomere-munching free radicals. These healthy omega-3 fats may also boost activity of a telomere-pampering enzyme called telomerase. Which probably helps explain why the volunteers in a recent study -- who all had heart disease and were in their 50s, 60s, and 70s -- showed such dramatically different telomere length. During the 5-year study, telomeres appeared to shorten three times faster in the people with the lowest blood levels of omega-3s, compared with people with the highest levels.

Supervised Workouts Improve Results

Sat, 19 Feb 2011 10:18:00 -0600

There is research that 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

A Second Benefit to Watching Salt

Sat, 12 Feb 2011 09:19:00 -0600

A low-sodium diet is good for your heart. But you might also keep cancer risk low if you limit these two salty treats: pickles and anchovies.

A recent Japanese study suggests that diets with ample amounts of pickled vegetables and salt-cured fish may increase the risk of cancer -- bumping it up as much as 15 percent. So skip the dill chips on your burger and the little fish on your pizza pie.

In a Pickle
In the study of middle-aged Japanese folks, the people whose diets included the most pickled items and salt-preserved fish had a higher risk of cancer compared with the people who consumed the lowest amounts of these foods. And all it took was the equivalent of a couple of dill pickle spears a day and a 1-ounce serving of salted, dried fish to put people in the high-consumer group.

A Better Taste Trend
A growing body of research suggests that salt is more than a blood-pressure spiker. Too much of it may also raise the risk of several types of cancer, especially stomach cancer. And in the recent Japanese study, researchers suspect that not only the sodium but also other compounds in salty foods may open the door to cancer-causing cell changes. It could be that high amounts of salt injure the stomach lining and set the stage for stomach cancer. Or it might be that other compounds in certain salted foods may be carcinogenic (one example: the N-nitroso compounds in salt-cured fish).

Gym Memberships

Sun, 06 Feb 2011 14:05:00 -0600

What is the lure of a gym membership? Perhaps it satisfies a person psychologically or to a small extent physically. Maybe you have kids that can participate in programs geared towards their age group.

According to Medical News Today, 80 percent of 40 million Americans who have bought gym memberships are not using them.

So, who is holding you accountable with your fitness goals? Does the gym hold you accountable? Well, not really because basically they are into numbers, the more people they sign-up the better. They do not care about overcrowding and even count on the absenteeism of their members!

So, what if you did decide to show up at the gym and workout, do you know what you are doing? Yes, it is true, most gyms provide a free equipment orientation and that is all.

But, if you have specific goals in mind, there is a better alternative: A private one-on-one fitness training studio which offers a good nutrition program, customized resistance and cardio training programs, and the accountability of a certified fitness trainer/coach!

Hit the Snooze Button to Lose Weight!

Fri, 28 Jan 2011 13:49:00 -0600

Hit that snooze button and sleep in a little later tomorrow. It's one of the best kept secrets to dieting success.

Yep, according to research, getting enough sleep (8 or more hours every single night) helps your body burn more fat when you're dieting. Maybe you should head to bed earlier, too, for good measure.

Sleep Tight, Melt Fat
In a small study, getting less than the optimal amount of sleep each night had detrimental effects on a group of dieters. After 2 weeks, the dieters who had spent a mere 5.5 hours sleeping each night lost 55 percent less body fat compared with the dieters who spent 8.5 hours snoozing nightly. And here's the really big surprise. Not only did the light sleepers burn less body fat, but also their weight loss efforts carved away substantially more lean body mass than did similar efforts by the good sleepers. Not good, because muscle helps keep your metabolism fired up, so you naturally burn more calories throughout the day.

Hoarding Fuel
But that's not all. The short-duration sleepers also had higher levels of ghrelin in their system -- a hormone that induces hunger. And it seems that extra ghrelin triggered an energy-starved body to retain fat and calories rather than burn them. Interestingly, both groups of dieters lost the same amount of weight. But given the difference in muscle loss and appetite hormones as well as in calorie burning, it's easy to speculate that the good sleepers are better set up for long-term weight loss success.

Eat This for Breakfast to Experience Self-Love

Fri, 21 Jan 2011 17:16:00 -0600

Seems like a pretty tall order. A breakfast choice that can make you love yourself more? But a new study suggests it may be so.

The breakfast item in question? Cereal. In a study, the women who had it for breakfast every morning experienced greater self-esteem than the women who started their days with a muffin -- even though both breakfasts had the same number of calories.

Mind over Food
In fact, the cereal eaters felt fuller, happier, and more relaxed, according to food diaries the women kept to record how many calories they thought they'd had and what they felt after eating it. Even though both breakfasts had 400 calories, women who ate the cereal thought it had fewer calories -- and they felt better about themselves because of it. And a mood boost like that is good for self-esteem, researchers note, because how people feel is closely linked to their perceptions of their weight and body image.

Feel-Good Flakes
Ultimately, researchers think that the kind of self-love the cereal eaters experienced may even boost the chances of weight loss success because feel-good vibes can help people stick with a weight loss plan. Choosing foods that you think are high in calories, on the other hand? It just makes you feel bad about yourself. And that may make you more likely to fall off the weight loss bandwagon.

The Best Time to Work Out

Fri, 14 Jan 2011 10:47:00 -0600

Is it better to exercise in the morning, or later in the day? Let your circadian rhythms be your guide. In the afternoon or early evening, your core temperature is warmer. A warm core makes your muscles and joints more supple, which helps you avoid strains and sprains. That makes afternoon or early evening ideal for exercises that tap your muscles, like strength training, stretching, and interval workouts.

Mornings Are for Endurance
On the other hand, if endurance activities are more your speed -- long brisk walks or bike rides -- morning may be better. Your body's core is cooler early in the day, which can make endurance activities seem less tiring. And there is less risk of overheating. But a good warm-up will be key, since your muscles are likely to be stiffer in the a.m.

Calorie...What is a Calorie?

Fri, 07 Jan 2011 13:36:00 -0600

A calorie is a unit of energy. It was first defined by Nicolas Clément in 1824 as a unit of heat, and in many countries it remains in common use as a unit of food energy. Do you remember learning about calories in the seventh grade?

So, what you should be concerned with are “empty calories”. They contain a measurement of energy which is the same as other calorie foods, but are missing or lacking in accompanying nutrients such as antioxidants, amino acids, refined grains, fiber, minerals, and vitamins. You need to watch for foods that are processed like fats or carbohydrates and therein lies your “empty calories”.

The buzz words are “nutritionally dense calories”, so look at the ingredients (which are stated above) on the label of packaged foods, and when in doubt you can always look-up the food item on the internet!

Sip This Juice for Clearer Arteries

Fri, 31 Dec 2010 07:28:00 -0600

Whether beside oatmeal or eggs, this breakfast favorite is sure to help keep your arteries squeaky clean: orange juice.

In a study of men, those with a high intake of vitamin C -- as well as berries and other fresh fruit -- experienced significantly less thickening of their carotid arteries compared with the low fruit-and-C group.

Pipe-Cleaning C
Clear arteries. They're super important because gunk-free can often mean problem-free. But carotid-artery thickness is important, too. It's a direct measure of atherosclerosis -- the hardening and narrowing of arteries that can lead to heart disease, heart attack, or stroke. To keep your arteries wide open and pliable for years to come, you need foods rich in both vitamin C and other pipe-friendly antioxidants.

Open Wide
Similar studies have found that vitamin C may help protect your cardiovascular system in numerous other ways as well, from improving the functioning of the cells lining your arteries; to thinning your blood, thereby reducing the risk of clots; to quelling bad-for-your-heart inflammation.

Take The Time!

Fri, 17 Dec 2010 12:03:00 -0600

Many of us in our good natured way take care of others before we take care of ourselves. Yes, we put family, friends, and pets ahead of our needs, especially when it comes to fitness.

We have a tendency to put ourselves at the bottom of the “totem pole” and carry the weight of everyone else on our shoulders.

So, who will take care of us? A certified fitness trainer can definitely help you by holding you accountable, keeping you on task, and moving you towards your lifelong wellness goals!

What if you don’t take charge of your wellness now? Well, there is always the doctor and they will tell you that you need to start taking better care of yourself!

So, it is time to make a decision, what are you going to do about your lifelong wellness?

Try These Savory Seasonings for Your Heart!

Sat, 11 Dec 2010 09:14:00 -0600

For years they've been the staples in holiday stuffing. Now it turns out they're pretty fantastic for your heart, too. The savories in question? Celery and thyme.

In a study, a powerful flavonoid found in celery and thyme appeared to hinder the production of compounds that trigger inflammation. Good news for your heart, because high bodywide levels of inflammation can open the door to heart disease.

Good Guy, Bad Guy
Inflammation isn't all bad. It's a normal bodily process that you need to stay healthy. It allows helpful things to happen, like wound healing and infection fighting. But when inflammation runs amok -- for either genetic or lifestyle reasons -- the body suffers. It opens the door not only to heart disease but also to scourges like diabetes and cancer.

Health Hazards
Enter luteolin, the antioxidant compound found in celery and thyme. In fact, food is an excellent way to help combat excess inflammation in the body. Other foods that help fight inflammation include fish oil, nuts, pineapple (thanks to the bromelain), leafy greens rich in vitamin K, and herbs like thyme and oregano. Getting proper amounts of good sleep also may help quell cell-damaging inflammation, and controlling stress helps too!

Helpful Holiday Hint!

Fri, 19 Nov 2010 12:19:00 -0600

Are you starting to feel the “holiday blues”? Well, to borrow a line from a Johnny Cash song, “if you’ve got the blues, get rhythm”. Whether it is running, walking, resistance training, boxing, or dancing, you get the picture! So, what are you going to do? Get Rhythm! Happy Thanksgiving!

A Fighting Chance

Thu, 11 Nov 2010 08:17:00 -0600

This week’s tip is early because it is time and date sensitive!

Please watch the documentary called “A Fighting Chance”!

Tonight (11/11/10) on ESPN2 at 7:00 p.m. (EST),

Ultimate Vitamin Cocktail for Healthy Joints

Fri, 05 Nov 2010 17:54:00 -0500

RealAge experts Michael Roizen, MD, and Mehmet Oz, MD, suggest this nifty little combo of nutrients for healthier joints.

Make sure you're getting enough magnesium and calcium as well as vitamins C, D3, and E. This grouping may have the power to minimize inflammation and joint damage.

Just for Joints
Getting your vitamins and minerals from food is best, but if you're an eat-on-the-run junkie, you may want to add a supplement to your day to make sure you're getting enough of these joint boosters. Just ask your doctor first about safe doses and potential drug interactions if you're taking other medications.

More to the Story
Whether you want to prevent arthritis, or stop yours from getting worse, vitamins and minerals are but one key step to keeping joints healthy. Here are a few others:

Know your joints. Could you already have arthritis? And is it managed properly?
Drop it. The extra weight, that is. It's just about the single most important thing you can do to reduce wear and tear on your joints.
Soothe 'em. There's no reason to live with achy, inflamed, painful joints. The sooner you start treating, the earlier you can start slowing the damage. Check out the over-the-counter products such as Mineral Ice or Bio-Freeze.
See the doc. If over-the-counter stuff doesn't do the trick, find out what other options your doctor can offer.

Lack of Sleep Leads to Fat Gain

Fri, 29 Oct 2010 08:16:00 -0500

The effects of sleep deprivation are slowly gaining attention amongst fitness and wellness professionals. Getting adequate sleep quantity and quality is not only essential to optimizing mental and physical recuperation, it may be essential to preventing obesity.

In a recent study published in the journal Sleep, researchers from Wake Forest University reported that getting less than 5 hours of sleep or more than 8 hours leads to increased intra-abdominal fat when compared to those who sleep for 6 or 7 hours.

More than 1,000 African- and Hispanic-Americans were interviewed to obtain information on sleep habits, nutrition, physical activity and lifestyle. They also participated in a CT scan, which was used to assess both visceral and subcutaneous abdominal fat. Baseline measurements were then compared to a re-assessment at 5 years.

Participants who slept less than 5 hours a night experienced a 32% increase in deep abdominal fat over 5 years, while those with averaged more than 8 hours of sleep increased by 22%. Subcutaneous abdominal fat increased similarly.

After factoring in lifestyle factors such as total calorie intake, education levels, physical activity and smoking, sleep duration persisted as an independent risk factor for increased abdominal adiposity, especially in participants under 40.

Researchers offer broad speculation to explain the cause and effect relationship of sleep to fat gain. The primary explanations involved increased daytime fatigue, which limits energy to participate in physical activity. In addition, some believe in the potential for sleep deprivation to inhibit appetite-suppressing hormones, thus leading to overeating.

Although this study replicates previous finding on sleep and abdominal fat, it is the first to assess this factor in minority populations.

An Unfortunate Perspective

Fri, 22 Oct 2010 16:37:00 -0500

Although widely agreed that being overweight and/or obese is the largest contributor to disease and disability in America it appears that those most at risk are also those who are least concerned.

Between 2000 and 2002 researchers in Dallas, TX surveyed over 2,000 obese individuals to learn about perspectives on health in this population. Alarmingly, less than 15% of those surveyed believed that weight loss was necessary. Additionally, around 8% of participants did not believe that they were obese and were classified as having misperceptions about body size. Misperception of body size was determined by having participants look at a series of figures and to indicate which one best represented them.

Consequently, in a group of individuals at high risk for diabetes, hypertension, and heart disease there was little fear and concern that it might actually harm. Moreover, two thirds of the obese individuals who misperceived their body size even believed that they were at low risk for being obese.

According to a Reuters Health interview with the authors of the study, there needs to be more public education to increase awareness of the risk factors associated with obesity. They do, however, suggest caution with respect to emphasis on weight loss should it be presented in a way that negatively affects body image. It is quite the conundrum.

Very Inspirational!

Sun, 17 Oct 2010 00:00:00 -0500

I wanted to share this video with all of you and many thanks to my brother for passing it on to me:

http://www.youtube.com/watch?v=RmTxr7OsPj0

In Good Health!

The Season Is Upon Us!

Sat, 09 Oct 2010 00:00:00 -0500

Did you know that Halloween is the kickoff for indulging in food and drink for the holiday season? This is when people don’t exercise self-control and start gaining weight, and one of the reasons why is because we get drawn in by the festivities from trick-or-treating to costume parties.

Yes, the stores offer “fun size” portions of candy and then you might get invited to a party, where you can partake in food and drink.

But don’t be scared, just keep it sensible because this will help set the stage for Thanksgiving, Christmas, and New Years!

The Crossroads

Fri, 01 Oct 2010 00:00:00 -0500

At the end of the movie Castaway, Tom Hanks was standing at the crossroads somewhere in Texas. He started to look in different directions, wondering “where do I go from here?”

Now, some of you have been or are currently at the “crossroads” with your physical therapist. Where do you go after your physical therapist has released you?

Keep in mind that a physical therapist follows a rehabilitation protocol in relation to a doctor’s prescription for a patient. Once the patient regains a normal level of functionality, they are no longer under the care of the physical therapist and subsequently released.

The next logical step and probably most beneficial to your health would be to continue on with a certified fitness trainer.

Remember, the key is to get stronger, enhance your balance, and increase your flexibility, so that you can minimize the chances of having to “return” to your physical therapist!

Your fitness trainer will help you achieve these goals by working with you one-on-one!

Electrolyte Replacement and Fitness Training in Severna Park

Sat, 18 Sep 2010 00:00:00 -0500

Source: Active.com

So, What are electrolytes?

Electrolytes are electrically charged particles that help the body function normally. Some of the more familiar electrolytes include sodium, potassium, calcium and magnesium. Calcium and magnesium help muscles contract and relax. Sodium and potassium help water stay in the right balance inside and outside of cells. Sodium is the electrolyte lost in the highest concentration in sweat.

Do active people need extra electrolytes?

If you are a fitness exerciser, you are unlikely to need extra electrolytes to replace those lost in sweat. If you exercise hard for more than four hours in the heat (such as triathletes, marathoners and even tennis players), you may benefit from replacing sodium losses, particularly if you sweat a lot or have been consuming only plain water or even a standard sports drink. In that case, salty recovery snacks could be a smart choice—particularly if you are prone to muscle cramps.

Who needs to worry about replacing sodium?

Not many people! When you exercise, you lose some sodium via sweat, but you are unlikely to deplete your body’s stores under ordinary conditions. Problems arise when people overhydrate during exercise with too much plain water or standard sports drink. The very small amount of sodium in a sports drink is added to enhance fluid retention, not to replace sodium losses

Should I consume extra sodium?

After extended sweaty exercise, you should plan to replace sodium if:

you are craving salt, and
you are covered with a layer of salt on your skin.

Fat, Calories, and Fitness Training in Severna Park!

Fri, 10 Sep 2010 00:00:00 -0500

Fear Not The Fat and The Calories?

Information Source: Real Age

Sure, no one needs the fat and calories in a double cheeseburger with fries. But research suggests it's not the fat and calories you should fear. It's the impact they have on your opioid receptors. Your what? Your opioid receptors. Animal research suggests that fatty, sugary, high-calorie foods cause weight gain because they stimulate fat-storage genes, which then turns up the inner pound-packing dial. Salad bar, anyone?

Researchers believe kappa opioid receptors play an important role in fat metabolism and that eating foods high in fat and sugar somehow stimulates these receptors not only to promote weight gain but also to store fat in bad places. In the animal study, an unhealthful diet didn't just increase body fat. It encouraged fat storage in the liver, too. And it zapped energy levels. Bottom line: Garbage in means garbage stays -- and makes you tired, too!

But, more research is needed to determine if the impact fatty foods have on opioid receptors in animals holds true for our bodies, too.

No More Excuses For Working Out From Fitness Together Severna Park

Fri, 03 Sep 2010 00:00:00 -0500

Watch this You Tube video and please share it with a friend http://ryanlee.com/?p=185

Those Of You Who Live In Severna Park Should Check Out Your Fitness Training Shoes Because...

Sat, 28 Aug 2010 00:00:00 -0500

It Might Be Time To Trade Your Old Ones In For Some New Ones!

But, first you have to determine which shoe was designed for your foot type and striking pattern (i.e. heel striker vs. mid-/fore-foot striker).

For example, it's advised that if you're flatfooted you require a shoe that controls motion and prevents overpronation. Excessive pronation is believed to lead to problems such as plantar fasciitis and knee pain, and is common amongst flat-footed runners.

If you have high arches you need a more stable design to protect and support your foot and ankle. Last, if you have a normal arch you can get away with a neutral shoe.

Follow The Yellow Brick Road to Fitness Together in Severna Park

Sat, 31 Jul 2010 00:00:00 -0500

So, Dorothy turns to the Tin Man and asks, "Are you alright?” The Tin Man replies, "I'm afraid I'm a little rusty yet!" So, as it goes he needed some oil for his joints in order to travel down the yellow brick road. What are you doing for your joints?

You should establish a mental checklist and work from your shoulders to your ankles. What is the range of motion for each joint? Do you have any past or current injuries? How is it affecting your current exercise routine? What is your level of pain? Perhaps you should see your doctor if your in pain, before you agitate the joint(s) in question.

To get better joint flexibility you need to exercise. Know that stretching is not the only option. If all one does is stretch it becomes tedious and boring. This is one reason why there are so many people with stiff joints, they get bored and quit.

Understand that warming up and stretching is not one and the same. You warm up BEFORE stretches to prevent injury. Warming up means getting body temperature up with exercises like cycling, walking, jogging etc. Depending on fitness level 5-15 minutes is sufficient.

Another option is to do isometric exercise for better joint flexibility. Isometric exercise increases strength in the joint. Isometrics reach muscle fibers that are not often used. You simply contract the muscle and hold for 5-10 seconds release and repeat. Sometimes this method of exercise is called dynamic tension.

Resistance training can also be used to improve flexibility as long as you do full range of motion. In other words, make sure you get a full contraction and stretch. For added benefit you can implement isometrics at the end and hold the tension.

You might want to consider adding exercise that focuses on flexibility such as yoga or pilates. A concentrated workout of 20-30 minutes, 3-5 days a week will keep joints flexible.

Vary workouts to alleviate boredom, so that you don't quit altogether. A combination of strength, cardio and flexibility is best. Choose activity that you enjoy and recruit friends or family to join you for support and motivation.

Know that stretches are important before, during and after exercise routines. Stretch before exercise to prepare muscles and joints. Stretch between sets for more flexibility. Stretch afterward to help prevent muscle soreness and keep muscles, tendons and joints limber. It should be the last thing you do.

Finally, lose weight if you are overweight as this places undue stress on joints and can cause irreversible damage. A person of normal weight has a better chance of healthy joint flexibility than one who is overweight.

Now put down that oil can, join your friends and follow the yellow brick road!

New Fitness Training Trend in Severna Park!

Sat, 24 Jul 2010 00:00:00 -0500

It’s called core training! Oops, wait a minute; core training has been around for a long time. Let’s go back in history, to the time when the Chinese created their different styles of martial arts. The core muscles were very instrumental in the balance, power, and execution of the movements and techniques of each style. I know it is the “buzz” in the world of fitness training, but it is not a “new” concept!

So, here is a little bit of information for a better understanding of this topic. The muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support.

The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Hey, just like in the martial arts!

So, do you suffer from lower back pain? The muscles of the lower back help you maintain the appropriate lumbar curve and help prevent swayback posture. Sometimes people think that the abs are the most important muscle group in protecting the back, but they are only one of a group of muscles responsible for making up the core.

Now if you are thinking about any type of athletic endeavor, keep in mind that if your core area is stabilized and strong, you are able to transfer power out to your legs and arms. In addition, core strength leads to functional fitness, which augments basic daily living and regular fitness activities.

Remember to incorporate exercises in your fitness routine that target the core muscles directly and indirectly!

Severna Park Personal Fitness Training Tip - Joint Effort

Thu, 08 Jul 2010 00:00:00 -0500

Joint health is a big concern for many people and I have been hearing a lot about a particular substance through radio advertising (courtesy of Purity Products) and below are two sources of information that have a common thread…

The following is for informational purposes only and is not a prescription administered by me.

Hyaluronic acid is a substance that is naturally present in the human body. People take hyaluronic acid for various joint disorders, including osteoarthritis. It can be taken by mouth or injected into the affected joint by a healthcare professional. Hyaluronic acid works by acting as a cushion and lubricant in the joints and other tissues. In addition, it might affect the way the body responds to injury. Information Source – Web MD

Hyaluronic Acid is the crucial space-filling, hydrating, cushioning substance found in our connective tissues.* This important gel-like substance, which plays an important role in supporting joint health, often diminishes in one’s body as a result of normal aging.* Information Source – Purity Products

If you have any concerns or questions about this substance please consult with your doctor.

Severna Park Fitness Training - The Plain Truth

Thu, 01 Jul 2010 00:00:00 -0500

Well, I must confess, I have not watched a single episode of the TV show called "The Biggest Loser" since it has been on the air. But, based on what I have heard from different people and read about the show, the following source from "Truth-It" sums up how I feel.

“The truth behind all of this of course is that this is our government at work America. Yes, even with shows such as the Biggest Loser. Especially in shows such as this that use emotion and inspiration to lead America to action.

Emotion is a powerful tool when it comes to brainwashing one person or a body of people, and the Biggest Loser does just that. Triumph and victory over the loss of hundreds of pounds for one person IS emotional, and America falls right into it.

But at the end of the day, this emotion that you are displaying will suck you in week after week until your focus is not on actual reality, but on the scenes you watch play out season after season.

The sooner you can psychologically shift your intellect to actual reality, instead of reality television, the easier it will be to control you, your actions, and your freedoms.”

In Good Health!

Jim Cleveland, CSCS

Owner

Supplement - Severna Park Personal Fitness Training Tip

Mon, 21 Jun 2010 00:00:00 -0500

The following is for informational purposes only and is not a prescription administered by me.

If you have any concerns or questions about this substance please consult with your doctor.

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Mon, 24 May 2010 00:00:00 -0500