Tuesday, December 29, 2009
Monday, December 28, 2009
Tips for Keeping your New Years resolutions:
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Chances are, at some time in your life, you've made a New Year's Resolution, and then broken it. This year, stop the cycle of resolving to make change, but then not following through. If your resolution is to take better care of yourself, you'll have a much better year if your resolution sticks. Here are 10 tips to help get you started.
1. Be realistic:
The surest way to fall short of your goal is to make your goal unattainable. Strive for a goal that is attainable, such as avoiding bad habits more often than you do now.
2. Plan ahead:
Don't make your resolution on New Year's Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives.
3. Outline your plan:
Decide how you will deal with the temptation to skip that exercise class or have one more cigarette. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your bad habit affects your body.
4. Make a "pro" and "con" list:
It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
5. Talk about it:
Don't keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best case scenario is to find yourself a buddy who shares your New Year's resolution and motivate each other.
6. Reward yourself:
This doesn't mean that you can eat an entire box of chocolates if your resolution is to diet. Instead, celebrate your success by treating yourself to something that you enjoy that does not contradict your resolution. If you've been sticking to your promise to eat better, for example, perhaps your reward could be going to a movie with a friend.
7. Track your progress:
Keep track of each small success you make toward reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Instead of focusing on losing 30 pounds, say, focus on losing five pounds first. Keeping a food diary or a symptom journal may help you stay on track.
8. Don't beat yourself up:
Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take each day one at a time.
9. Stick to it:
Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality. Your new healthful habits will become second-nature in no time.
10. Keep trying:
If your resolution has totally run out of steam by mid-February, don't despair. Start over again! There's no reason you can't make a "New Year's resolution" any time of year.
1. Be realistic:
The surest way to fall short of your goal is to make your goal unattainable. Strive for a goal that is attainable, such as avoiding bad habits more often than you do now.
2. Plan ahead:
Don't make your resolution on New Year's Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives.
3. Outline your plan:
Decide how you will deal with the temptation to skip that exercise class or have one more cigarette. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your bad habit affects your body.
4. Make a "pro" and "con" list:
It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
5. Talk about it:
Don't keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best case scenario is to find yourself a buddy who shares your New Year's resolution and motivate each other.
6. Reward yourself:
This doesn't mean that you can eat an entire box of chocolates if your resolution is to diet. Instead, celebrate your success by treating yourself to something that you enjoy that does not contradict your resolution. If you've been sticking to your promise to eat better, for example, perhaps your reward could be going to a movie with a friend.
7. Track your progress:
Keep track of each small success you make toward reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Instead of focusing on losing 30 pounds, say, focus on losing five pounds first. Keeping a food diary or a symptom journal may help you stay on track.
8. Don't beat yourself up:
Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take each day one at a time.
9. Stick to it:
Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality. Your new healthful habits will become second-nature in no time.
10. Keep trying:
If your resolution has totally run out of steam by mid-February, don't despair. Start over again! There's no reason you can't make a "New Year's resolution" any time of year.
Thursday, December 24, 2009
Need a kickstart to your weight loss routine or an addition to your current old boring routine?
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Try asking at your fitness facility, if any of the personal trainers offer boot camps. These boot camps are especially useful if you aren't familiar with all of the equipment at your gym! Usually you pay a one-time fee of a hundred dollars, sometimes less and you get multiple sessions with a trainer, at a reduced rate. The plus side to this is you also get individualized attention in small groups. This will help you kickstart any routine or just shake up your old boring routine! Ask your local gym or personal trainer about boot camps for fitness today!
Wednesday, December 23, 2009
Christmas Weight Loss Tips:
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Let’s face it.... diets are incredibly boring and it’s hard to stay motivated long enough to make much difference. Hardly surprising when you consider that most diets are long on depressing lists of tempting stuff you can’t have, but short on excitement and inspiration. So how do you make sure you look and feel great by Christmas?
Christmas will soon be upon us with all its festivities and party invitations. Make this Christmas one to remember and follow our tips to get you slimmer and healthier in time for the party season.
Top Tips:
1. Fit food around your lifestyle:
Trying to change the way you live to accommodate a new way of eating is guaranteed to result in failure. For example, trying to turn yourself into a Domestic Goddess when you work incredibly long hours or only buying foods from a health food shop when you have a family of four to feed will quickly result in you ditching your diet. Instead, fit your diet around your lifestyle and you'll be far more likely to shift those pounds.
2. Keep your food diary:
Get into the habit of filling in your WLR food diary each day. Remember to include every single item you eat and drink, including all the little extras - that chocolate you ate in the office, the sliver of cheese you had while cooking dinner and the few chips you pinched from your husband's or wife's plate, for example!
If you only fill in your food diary once a day, keep a pen and jotter with you to help you keep track of your intake - it's easy to forget the little things if they're not written down, but they can make the difference between dieting success and failure.
3. Weigh, then go:
Jumping on the scales several times a day will do little to keep you motivated. Most people's weight fluctuates dramatically throughout the day as fluid intakes change - often making it look as though you've gained 4lb between 8am and 8pm!
Weigh yourself just once a week, at the same time of day - most people prefer first thing in the morning - and wearing the same clothing. And if you can't stay off the scales, ask a friend to store them for you and weigh yourself just once a week when you're out shopping.
4. Measure your success:
Don't just focus on what the bathroom scales say - keep a record of your vital statistics, too. Many people find it doubly encouraging to see the inches dropping off, as well as the pounds!
5. Ditch 'diet' foods:
Stay away from foods that make you feel like you're 'dieting'. You know the ones: rice cakes, thin soups, meal replacement drinks, crispbreads, limp lettuce leaves, steamed white fish and soggy cucumber - unless of course you like them. After all, food should be pleasurable not painful!
6. Be a copy cat:
Look at the way slim people eat and drink and pick up some of their habits. For example, they might order a gin and slimline tonic (50 calories) rather than a glass of wine (100 calories); they might skip dessert or not put butter on their bread roll when eating out; or they might only occasionally succumb to the daily chocolate run at work!
7. Avoid 'all or nothing' thinking:
One small over-indulgence doesn't mean you've 'blown your diet' or give you free licence to go on a food fest! Simply put the indulgence behind you and move on and away from the fridge!
8. Eat more, weigh less:
Focus on eating more of the 'good' things and it should automatically help you eat less of the 'bad' things. For example, boosting your intake of fruit and veg will help you eat less fatty and sugary foods because they'll help you feel fuller for longer.
9. But size still matters:
To shift those pounds, it's likely you'll need to reduce your serving sizes as well as make some smart food swaps to cut calories. Even 'healthy' foods such as brown rice, wholemeal bread, chicken, fish and low-fat dairy products contain calories so you may need to limit your portions.
When you first start out, it's a good idea to weigh portions of foods like rice, pasta, cereal, cheese, meat, fish and chicken rather than completing your WLR food diary with a 'guesstimated' weight!
10. Identify bad habits:
Be aware of things that sabotage your good intentions and swap them for new healthier habits. For example, instead of going straight to the fridge when you get home, go straight to the fruit bowl; or if you always buy a bar of chocolate when you walk past the newsagent, take a different route.
Bonus Tip: Healthy eating is for life - not just for Christmas!
If you want to lose weight - and keep it off - it's important to focus on changing your eating habits for life. 'Going on a diet' infers you start on a particular day, finish on a particular day and only change what you eat in between, so that once your 'diet' is finished you return to the eating habits that made you pile on the pounds in the first place! Instead, use the WLR Christmas Challenge to slim for Christmas AND kickstart a longer-term healthy eating plan that you can sustain for life.
Christmas will soon be upon us with all its festivities and party invitations. Make this Christmas one to remember and follow our tips to get you slimmer and healthier in time for the party season.
Top Tips:
1. Fit food around your lifestyle:
Trying to change the way you live to accommodate a new way of eating is guaranteed to result in failure. For example, trying to turn yourself into a Domestic Goddess when you work incredibly long hours or only buying foods from a health food shop when you have a family of four to feed will quickly result in you ditching your diet. Instead, fit your diet around your lifestyle and you'll be far more likely to shift those pounds.
2. Keep your food diary:
Get into the habit of filling in your WLR food diary each day. Remember to include every single item you eat and drink, including all the little extras - that chocolate you ate in the office, the sliver of cheese you had while cooking dinner and the few chips you pinched from your husband's or wife's plate, for example!
If you only fill in your food diary once a day, keep a pen and jotter with you to help you keep track of your intake - it's easy to forget the little things if they're not written down, but they can make the difference between dieting success and failure.
3. Weigh, then go:
Jumping on the scales several times a day will do little to keep you motivated. Most people's weight fluctuates dramatically throughout the day as fluid intakes change - often making it look as though you've gained 4lb between 8am and 8pm!
Weigh yourself just once a week, at the same time of day - most people prefer first thing in the morning - and wearing the same clothing. And if you can't stay off the scales, ask a friend to store them for you and weigh yourself just once a week when you're out shopping.
4. Measure your success:
Don't just focus on what the bathroom scales say - keep a record of your vital statistics, too. Many people find it doubly encouraging to see the inches dropping off, as well as the pounds!
5. Ditch 'diet' foods:
Stay away from foods that make you feel like you're 'dieting'. You know the ones: rice cakes, thin soups, meal replacement drinks, crispbreads, limp lettuce leaves, steamed white fish and soggy cucumber - unless of course you like them. After all, food should be pleasurable not painful!
6. Be a copy cat:
Look at the way slim people eat and drink and pick up some of their habits. For example, they might order a gin and slimline tonic (50 calories) rather than a glass of wine (100 calories); they might skip dessert or not put butter on their bread roll when eating out; or they might only occasionally succumb to the daily chocolate run at work!
7. Avoid 'all or nothing' thinking:
One small over-indulgence doesn't mean you've 'blown your diet' or give you free licence to go on a food fest! Simply put the indulgence behind you and move on and away from the fridge!
8. Eat more, weigh less:
Focus on eating more of the 'good' things and it should automatically help you eat less of the 'bad' things. For example, boosting your intake of fruit and veg will help you eat less fatty and sugary foods because they'll help you feel fuller for longer.
9. But size still matters:
To shift those pounds, it's likely you'll need to reduce your serving sizes as well as make some smart food swaps to cut calories. Even 'healthy' foods such as brown rice, wholemeal bread, chicken, fish and low-fat dairy products contain calories so you may need to limit your portions.
When you first start out, it's a good idea to weigh portions of foods like rice, pasta, cereal, cheese, meat, fish and chicken rather than completing your WLR food diary with a 'guesstimated' weight!
10. Identify bad habits:
Be aware of things that sabotage your good intentions and swap them for new healthier habits. For example, instead of going straight to the fridge when you get home, go straight to the fruit bowl; or if you always buy a bar of chocolate when you walk past the newsagent, take a different route.
Bonus Tip: Healthy eating is for life - not just for Christmas!
If you want to lose weight - and keep it off - it's important to focus on changing your eating habits for life. 'Going on a diet' infers you start on a particular day, finish on a particular day and only change what you eat in between, so that once your 'diet' is finished you return to the eating habits that made you pile on the pounds in the first place! Instead, use the WLR Christmas Challenge to slim for Christmas AND kickstart a longer-term healthy eating plan that you can sustain for life.
Tuesday, December 22, 2009
Why You Should Quit Smoking:
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*Quitting smoking reduces the health risks caused by smoking.
*Cigarette smoking causes several different types of cancer, including :cancers of the lung, esophagus, larynx (voice box), mouth, throat, kidney, bladder, pancreas, stomach, and cervix, as well as acute myeloid leukemia.
*Quitting smoking reduces the risk of developing and dying from cancer.
*Strong and consistent evidence shows that nicotine replacement products can help people quit smoking. These products are available in five forms—patch, gum, lozenge, inhaler, and nasal spray.
What health problems are caused by smoking?
Smoking harms nearly every organ of the body and diminishes a person’s overall health. Smoking is a leading cause of cancer and of death from cancer. It causes cancers of the lung, esophagus, larynx (voice box), mouth, throat, kidney, bladder, pancreas, stomach, and cervix, as well as acute myeloid leukemia .
Smoking also causes heart disease, stroke, lung disease (chronic bronchitis and emphysema), hip fractures, and cataracts. Smokers are at higher risk of developing pneumonia and other airway infections.
A pregnant smoker is at higher risk of having her baby born too early and with an abnormally low weight. A woman who smokes during or after pregnancy increases her infant’s risk of death from Sudden Infant Death Syndrome (SIDS).
Millions of Americans have health problems caused by smoking. Cigarette smoking and exposure to tobacco smoke cause an estimated average of 438,000 premature deaths each year in the United States. Of these premature deaths, about 40 percent are from cancer, 35 percent are from heart disease and stroke, and 25 percent are from lung disease. Smoking is the leading cause of premature, preventable death in this country.
Regardless of their age, smokers can substantially reduce their risk of disease, including cancer, by quitting.
Does tobacco smoke contain harmful chemicals?
Yes. Tobacco smoke contains chemicals that are harmful to both smokers and nonsmokers. Breathing even a little tobacco smoke can be harmful.Of the 4,000chemicals in tobacco smoke, at least 250 are known to be harmful. The toxic chemicals found in smoke include hydrogen cyanide (used in chemical weapons), carbon monoxide (found in car exhaust), formaldehyde (used as an embalming fluid), ammonia (used in household cleaners), and toluene (found in paint thinners).
Of the 250 known harmful chemicals in tobacco smoke, more than 50 have been found to cause cancer. These chemicals include:
*arsenic (a heavy metal toxin)
*benzene (a chemical found in gasoline)
*beryllium (a toxic metal)
*cadmium (a metal used in batteries)
*chromium (a metallic element)
*ethylene oxide (a chemical used to sterilize medical devices)
*nickel (a metallic element)
*polonium-210 (a chemical element that gives off radiation)
*vinyl chloride (a toxic substance used in plastics manufacture)
What are the immediate benefits of quitting smoking?
The immediate health benefits of quitting smoking are substantial. Heart rate and blood pressure, which were abnormally high while smoking, begin to return to normal. Within a few hours, the level of carbon monoxide in the blood begins to decline. (Carbon monoxide, a colorless, odorless gas found in cigarette smoke, reduces the blood’s ability to carry oxygen.) Within a few weeks, people who quit smoking have improved circulation, don’t produce as much phlegm, and don’t cough or wheeze as often. Within several months of quitting, people can expect significant improvements in lung function.
What are the long-term benefits of quitting smoking?
Quitting smoking reduces the risk of cancer and other diseases, such as heart disease and lung disease, caused by smoking. People who quit smoking, regardless of their age, are less likely than those who continue to smoke to die from smoking-related illness. Studies have shown that quitting at about age 30 reduces the chance of dying from smoking-related diseases by more than 90 percent. People who quit at about age 50 reduce their risk of dying prematurely by 50 percent compared with those who continue to smoke. Even people who quit at about age 60 or older live longer than those who continue to smoke.
Does quitting smoking lower the risk of cancer?
Quitting smoking substantially reduces the risk of developing and dying from cancer, and this benefit increases the longer a person remains smoke free. However, even after many years of not smoking, the risk of lung cancer in former smokers remains higher than in people who have never smoked.
The risk of premature death and the chance of developing cancer due to cigarettes depend on the number of years of smoking, the number of cigarettes smoked per day, the age at which smoking began, and the presence or absence of illness at the time of quitting. For people who have already developed cancer, quitting smoking reduces the risk of developing a second cancer.
Should someone already diagnosed with cancer bother to quit smoking?
Yes. There are many reasons that people diagnosed with cancer should quit smoking. For those having surgery or other treatments, quitting smoking helps improve the body’s ability to heal and respond to the cancer treatment, and it lowers the risk of pneumonia and respiratory failure. Also, quitting smoking may lower the risk of the cancer returning or a second cancer forming.
What are some of the challenges associated with quitting smoking?
Quitting smoking may cause short-term problems, especially for those who have smoked a large number of cigarettes for a long period of time:
Feeling sad or anxious: People who quit smoking are likely to feel depressed, anxious, irritable, and restless, and may have difficulty sleeping or concentrating.
Gaining weight: Increased appetite is a common withdrawal symptom after quitting smoking, and studies show that people who quit smoking increase their food intake. Although most smokers gain less than 10 pounds, for some people the weight gain can be troublesome.
Regular physical activity can help people maintain a healthy weight.
Depression, anxiety, restlessness, weight gain, and other problems are symptoms of nicotine withdrawal. Many people find that nicotine replacement products and other medicines may relieve these problems. However, even without medication, withdrawal symptoms and other problems do subside over time. It helps to keep in mind that people who kick the smoking habit have the opportunity for a healthier future.
Can a doctor, dentist, or pharmacist help a person quit smoking?
Doctors, dentists, and pharmacists can be good sources of information about the health risks of smoking and the benefits of quitting. They can describe the proper use and potential side effects of nicotine replacement therapy and other medicines, and they can help people find local quit smoking resources.
How can I help someone I know quit smoking?
It’s understandable to be concerned about someone you know who currently smokes. It’s important to find out if this person wants to quit smoking. Most smokers say they want to quit. If they don’t want to quit, try to find out why.
Here are some things you can do to help:
*Express things in terms of your own concern about the smoker’s health ("I’m worried about...").
*Acknowledge that the smoker may get something out of smoking and may find it difficult to quit.
*Be encouraging and express your faith that the smoker can quit for good.
*Suggest a specific action, such as calling a smoking quitline, for help in quitting smoking.
*Ask the smoker for ways you can provide support. (1)
1- All info has been uploaded From the www.cancer.gov website
*Cigarette smoking causes several different types of cancer, including :cancers of the lung, esophagus, larynx (voice box), mouth, throat, kidney, bladder, pancreas, stomach, and cervix, as well as acute myeloid leukemia.
*Quitting smoking reduces the risk of developing and dying from cancer.
*Strong and consistent evidence shows that nicotine replacement products can help people quit smoking. These products are available in five forms—patch, gum, lozenge, inhaler, and nasal spray.
What health problems are caused by smoking?
Smoking harms nearly every organ of the body and diminishes a person’s overall health. Smoking is a leading cause of cancer and of death from cancer. It causes cancers of the lung, esophagus, larynx (voice box), mouth, throat, kidney, bladder, pancreas, stomach, and cervix, as well as acute myeloid leukemia .
Smoking also causes heart disease, stroke, lung disease (chronic bronchitis and emphysema), hip fractures, and cataracts. Smokers are at higher risk of developing pneumonia and other airway infections.
A pregnant smoker is at higher risk of having her baby born too early and with an abnormally low weight. A woman who smokes during or after pregnancy increases her infant’s risk of death from Sudden Infant Death Syndrome (SIDS).
Millions of Americans have health problems caused by smoking. Cigarette smoking and exposure to tobacco smoke cause an estimated average of 438,000 premature deaths each year in the United States. Of these premature deaths, about 40 percent are from cancer, 35 percent are from heart disease and stroke, and 25 percent are from lung disease. Smoking is the leading cause of premature, preventable death in this country.
Regardless of their age, smokers can substantially reduce their risk of disease, including cancer, by quitting.
Does tobacco smoke contain harmful chemicals?
Yes. Tobacco smoke contains chemicals that are harmful to both smokers and nonsmokers. Breathing even a little tobacco smoke can be harmful.Of the 4,000chemicals in tobacco smoke, at least 250 are known to be harmful. The toxic chemicals found in smoke include hydrogen cyanide (used in chemical weapons), carbon monoxide (found in car exhaust), formaldehyde (used as an embalming fluid), ammonia (used in household cleaners), and toluene (found in paint thinners).
Of the 250 known harmful chemicals in tobacco smoke, more than 50 have been found to cause cancer. These chemicals include:
*arsenic (a heavy metal toxin)
*benzene (a chemical found in gasoline)
*beryllium (a toxic metal)
*cadmium (a metal used in batteries)
*chromium (a metallic element)
*ethylene oxide (a chemical used to sterilize medical devices)
*nickel (a metallic element)
*polonium-210 (a chemical element that gives off radiation)
*vinyl chloride (a toxic substance used in plastics manufacture)
What are the immediate benefits of quitting smoking?
The immediate health benefits of quitting smoking are substantial. Heart rate and blood pressure, which were abnormally high while smoking, begin to return to normal. Within a few hours, the level of carbon monoxide in the blood begins to decline. (Carbon monoxide, a colorless, odorless gas found in cigarette smoke, reduces the blood’s ability to carry oxygen.) Within a few weeks, people who quit smoking have improved circulation, don’t produce as much phlegm, and don’t cough or wheeze as often. Within several months of quitting, people can expect significant improvements in lung function.
What are the long-term benefits of quitting smoking?
Quitting smoking reduces the risk of cancer and other diseases, such as heart disease and lung disease, caused by smoking. People who quit smoking, regardless of their age, are less likely than those who continue to smoke to die from smoking-related illness. Studies have shown that quitting at about age 30 reduces the chance of dying from smoking-related diseases by more than 90 percent. People who quit at about age 50 reduce their risk of dying prematurely by 50 percent compared with those who continue to smoke. Even people who quit at about age 60 or older live longer than those who continue to smoke.
Does quitting smoking lower the risk of cancer?
Quitting smoking substantially reduces the risk of developing and dying from cancer, and this benefit increases the longer a person remains smoke free. However, even after many years of not smoking, the risk of lung cancer in former smokers remains higher than in people who have never smoked.
The risk of premature death and the chance of developing cancer due to cigarettes depend on the number of years of smoking, the number of cigarettes smoked per day, the age at which smoking began, and the presence or absence of illness at the time of quitting. For people who have already developed cancer, quitting smoking reduces the risk of developing a second cancer.
Should someone already diagnosed with cancer bother to quit smoking?
Yes. There are many reasons that people diagnosed with cancer should quit smoking. For those having surgery or other treatments, quitting smoking helps improve the body’s ability to heal and respond to the cancer treatment, and it lowers the risk of pneumonia and respiratory failure. Also, quitting smoking may lower the risk of the cancer returning or a second cancer forming.
What are some of the challenges associated with quitting smoking?
Quitting smoking may cause short-term problems, especially for those who have smoked a large number of cigarettes for a long period of time:
Feeling sad or anxious: People who quit smoking are likely to feel depressed, anxious, irritable, and restless, and may have difficulty sleeping or concentrating.
Gaining weight: Increased appetite is a common withdrawal symptom after quitting smoking, and studies show that people who quit smoking increase their food intake. Although most smokers gain less than 10 pounds, for some people the weight gain can be troublesome.
Regular physical activity can help people maintain a healthy weight.
Depression, anxiety, restlessness, weight gain, and other problems are symptoms of nicotine withdrawal. Many people find that nicotine replacement products and other medicines may relieve these problems. However, even without medication, withdrawal symptoms and other problems do subside over time. It helps to keep in mind that people who kick the smoking habit have the opportunity for a healthier future.
Can a doctor, dentist, or pharmacist help a person quit smoking?
Doctors, dentists, and pharmacists can be good sources of information about the health risks of smoking and the benefits of quitting. They can describe the proper use and potential side effects of nicotine replacement therapy and other medicines, and they can help people find local quit smoking resources.
How can I help someone I know quit smoking?
It’s understandable to be concerned about someone you know who currently smokes. It’s important to find out if this person wants to quit smoking. Most smokers say they want to quit. If they don’t want to quit, try to find out why.
Here are some things you can do to help:
*Express things in terms of your own concern about the smoker’s health ("I’m worried about...").
*Acknowledge that the smoker may get something out of smoking and may find it difficult to quit.
*Be encouraging and express your faith that the smoker can quit for good.
*Suggest a specific action, such as calling a smoking quitline, for help in quitting smoking.
*Ask the smoker for ways you can provide support. (1)
1- All info has been uploaded From the www.cancer.gov website
Monday, December 21, 2009
Fatigue Fighters
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Overtraining is the result of working out too hard for too long. From a physiological perspective, the condition results in depressed levels of testosterone, growth hormone (GH) and thyroid hormones, and even an increase in cortisol: all of which is bad news if you’re trying to build more muscle. These unfortunate hormonal alterations can lead to loss of muscle mass and strength, as well as diminished energy levels. Your immune system is also affected, leaving you more susceptible to illness and prone to inflammation. In the most serious cases, these effects can weigh on the central nervous system and lead to bouts of depression.
Of course, no one actually sets out to overtrain. Yet you don’t want to undertrain, either, as that would hinder your progress. So what’s a bodybuilder to do? The key is to keep training hard, yet provide your body with plenty of rest, recovery time and adequate nutrients. Nutrition is a critical element when you train with intensity that walks the line of overtraining, but research shows that a few critical dietary supplements can make all the difference between overtraining and progress.
Don’t go without these:
Glutamine:
This amino acid boasts a wealth of benefits too numerous to list here. Not only does it help ensure muscle growth, but it’s also a powerful foil against overtraining. One way it does this is by aiding recovery following very intense workouts. A study presented by researchers from Louisiana State University (Baton Rouge) at the 2004 Annual Meeting of the American College of Sports Medicine reported that subjects who took glutamine experienced no drop in power six days after a session in which they trained to exhaustion, compared to subjects who took a placebo. The former group was able to train longer to exhaustion as well. Drops in power and strength are typical signs of overtraining, as is fatigue. The fact that glutamine helped subjects maintain power after exhaustive exercise and allowed them to train longer before reaching fatigue implies it has great potential to battle the effects of overtraining.
Another way glutamine helps stave off fatigue is by powering up the immune system, which is known to take a hit when athletes are overtrained. Supplemental glutamine keeps the immune system running at full capacity and prevents it from stealing glutamine from muscle fibers. Consider taking 5-10 grams of glutamine with breakfast, immediately before and after workouts, and before bed.
Phosphatidylserine:
This specialized lipid, naturally found in membranes and nervous tissue, can considerably reduce cortisol levels - particularly after exercise - when taken in supplemental form. Two studies from the First Medical School, University of Naples (Italy), reported that phosphatidylserine (PS) supplementation significantly blunted cortisol after intense workouts without negatively affecting GH levels. Take 800 mg of PS derived from soy immediately after workouts to diminish cortisol and keep you from falling into the overtraining zone.
Amino Acids:
In two studies conducted at the University of Connecticut (Storrs), physical signs of overtraining were averted in athletes who followed a lifting program designed to produce symptoms of overtraining when they took about 12 grams of an amino acid mixture rich in branched-chain amino acids (BCAAs) and lysine. Placebo groups exhibited lower testosterone levels and drops in muscle strength and power, while the groups receiving the amino acid mixture avoided these symptoms.
To enjoy the same safety net from overtraining, be sure to take 20 grams of whey protein immediately before workouts and 40 grams of whey postworkout. In addition, take 5-10 grams of BCAAs and 1 gram of L-lysine immediately before and after training.
Go Hard or Go Home Stack:
Guard against the effects of overtraining with these five supplements.
1. Glutamine 5-10 g with breakfast, immediately before and after workouts, and before bed.
2. Phosphatidylserine 800 mg immediately after workouts.
3. Whey Protein 20 g immediately before workouts 40 g immediately after workouts.
4. BCAAs 5-10 g immediately before and after workouts.
5. L-lysine 1 g immediately before and after workouts.
Of course, no one actually sets out to overtrain. Yet you don’t want to undertrain, either, as that would hinder your progress. So what’s a bodybuilder to do? The key is to keep training hard, yet provide your body with plenty of rest, recovery time and adequate nutrients. Nutrition is a critical element when you train with intensity that walks the line of overtraining, but research shows that a few critical dietary supplements can make all the difference between overtraining and progress.
Don’t go without these:
Glutamine:
This amino acid boasts a wealth of benefits too numerous to list here. Not only does it help ensure muscle growth, but it’s also a powerful foil against overtraining. One way it does this is by aiding recovery following very intense workouts. A study presented by researchers from Louisiana State University (Baton Rouge) at the 2004 Annual Meeting of the American College of Sports Medicine reported that subjects who took glutamine experienced no drop in power six days after a session in which they trained to exhaustion, compared to subjects who took a placebo. The former group was able to train longer to exhaustion as well. Drops in power and strength are typical signs of overtraining, as is fatigue. The fact that glutamine helped subjects maintain power after exhaustive exercise and allowed them to train longer before reaching fatigue implies it has great potential to battle the effects of overtraining.
Another way glutamine helps stave off fatigue is by powering up the immune system, which is known to take a hit when athletes are overtrained. Supplemental glutamine keeps the immune system running at full capacity and prevents it from stealing glutamine from muscle fibers. Consider taking 5-10 grams of glutamine with breakfast, immediately before and after workouts, and before bed.
Phosphatidylserine:
This specialized lipid, naturally found in membranes and nervous tissue, can considerably reduce cortisol levels - particularly after exercise - when taken in supplemental form. Two studies from the First Medical School, University of Naples (Italy), reported that phosphatidylserine (PS) supplementation significantly blunted cortisol after intense workouts without negatively affecting GH levels. Take 800 mg of PS derived from soy immediately after workouts to diminish cortisol and keep you from falling into the overtraining zone.
Amino Acids:
In two studies conducted at the University of Connecticut (Storrs), physical signs of overtraining were averted in athletes who followed a lifting program designed to produce symptoms of overtraining when they took about 12 grams of an amino acid mixture rich in branched-chain amino acids (BCAAs) and lysine. Placebo groups exhibited lower testosterone levels and drops in muscle strength and power, while the groups receiving the amino acid mixture avoided these symptoms.
To enjoy the same safety net from overtraining, be sure to take 20 grams of whey protein immediately before workouts and 40 grams of whey postworkout. In addition, take 5-10 grams of BCAAs and 1 gram of L-lysine immediately before and after training.
Go Hard or Go Home Stack:
Guard against the effects of overtraining with these five supplements.
1. Glutamine 5-10 g with breakfast, immediately before and after workouts, and before bed.
2. Phosphatidylserine 800 mg immediately after workouts.
3. Whey Protein 20 g immediately before workouts 40 g immediately after workouts.
4. BCAAs 5-10 g immediately before and after workouts.
5. L-lysine 1 g immediately before and after workouts.
Friday, December 18, 2009
Fats and Diabetes:
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No doubt about it, carbohydrate gets all of the attention in diabetes management. How much total fat you eat depends on many factors but more important than total fat is the type of fat you eat. There are "healthy fats" and "unhealthy fats."
To lower you risk of heart disease, try to eat less of the unhealthy fats – saturated and trans fat. At the same time, you can protect your heart by eating the healthy fats—monounsaturated, polyunsaturated and omega-3 fats.
It is true that all fat is high in calories so it is important to watch portion sizes as well. As you are cutting back on the sources of saturated and trans fats, you'll want to substitute the healthy fats in their place. Instead of 1 cheese stick for an afternoon snack, have 12 almonds. The calories are about the same, but you will have improved your heart health with that single change!
Unhealthy Fats
Saturated Fat:
Why should you eat less saturated fat? Because saturated fat raises blood cholesterol levels. High blood cholesterol is a risk factor for heart disease. People with diabetes are at high risk for heart disease and limiting your saturated fat can help lower your risk of having a heart attack or stroke.
Foods containing saturated fat include:
*High-fat dairy products such as full-fat cheese, cream, ice cream, whole milk, 2% milk and sour cream.
*High-fat meats like regular ground beef, bologna, hot dogs, sausage, bacon and spareribs
*Lard
*Butter
*Fatback and salt pork
*Cream sauces
*Gravy made with meat drippings
*Chocolate
*Palm oil and palm kernel oil
*Coconut and coconut oil
*Poultry (chicken and turkey) skin
One of the important diabetes nutrition guidelines is to eat less than 7% of calories from saturated fat. For most people eating, this is about 15 grams of saturated fat per day. That is not much when you consider just one ounce of cheese can have 8 grams of saturated fat.
Many adults, especially women or sedentary men, may need less. To find out a specific goal for you, talk with your dietitian or health care provider.
Saturated fat grams are listed on the label under total fat. As a general rule, compare foods with less saturated fat. Foods with 1 gram or less saturated fat per serving are considered low in saturated fat.
Trans Fat:
Like saturated fat, trans fat tends to increase blood cholesterol levels. It is actually worse for you than saturated fat and for a heart-healthy diet, you want to eat as little trans fat as possible by avoiding all foods that contain it.
Trans fats are produced when liquid oil is made into a solid fat. This process is called hydrogenation. Trans fats act like saturated fats and can raise your cholesterol level.
Trans fats are listed on the label, making it easier to identify these foods. Unless there is at least 0.5 grams or more of trans fat in a food, the label can claim 0 grams. If you want to avoid as much trans fat as possible, you must read the ingredient list on food labels. Look for words like hydrogenated oil or partially hydrogenated oil. Select foods that either do not contain hydrogenated oil or where a liquid oil is listed first in the ingredient list.
Sources of trans fat include:
*Processed foods like snacks (crackers and chips) and baked goods (muffins, cookies and cakes) with hydrogenated oil or partially hydrogenated oil
*Stick margarines
*Shortening
*Some fast food items such as french fries
Cholesterol:
Your body makes some of the cholesterol in your blood. The rest comes from foods you eat. Foods from animals are sources of dietary cholesterol.
Cholesterol from the food you eat may increase your blood cholesterol, so it's a good idea to eat less than 200 mg per day. Cholesterol is required on the label if the food contains it.
Sources of cholesterol include:
*High-fat dairy products (whole or 2% milk, cream, ice cream, full-fat cheese)
*Egg yolks
*Liver and other organ meats
*High-fat meat and poultry skin
Healthy Fats
Monounsaturated Fat
Monounsaturated fats are called "good or healthy" fats because they can lower your bad (LDL) cholesterol.
Sources of monounsaturated fat include:
*Avocado
*Canola oil
*Nuts like almonds, cashews, pecans, and peanuts
*Olive oil and olives
*Peanut butter and peanut oil
*Sesame seeds
ADA recommends eating more monounsaturated fats than saturated or trans fats in your diet.
To include more monounsaturated fats, try to substitute olive or canola oil instead of butter, margarine or shortening when cooking. Sprinkling a few nuts or sesame seeds on a salad is an easy way to eat more monounsaturated fats.
But be careful! Nuts and oils are high in calories, like all fats. If you are trying to lose or maintain your weight, you want to eat small portions of these foods. For example, 6 almonds or 4 pecan halves have the same number of calories as 1 teaspoon of oil or butter.
Work with your dietitian to include healthy fats into your meal plan without increasing your total calories.
Monounsaturated fats are not required on the label. Some foods do list them – particularly if they are a good source.
Polyunsaturated Fat
Polyunsaturated fats are also "healthy" fats. ADA recommends that you include these in your diet as well as monounsaturated fats.
Sources of polyunsaturated fats are:
*Corn oil
*Cottonseed oil
*Safflower oil
*Soybean oil
*Sunflower oil
*Walnuts
*Pumpkin or sunflower seeds
*Soft (tub) margarine
*Mayonnaise
*Salad dressings
Omega-3 Fatty Acids
Omega-3 fatty acids help prevent clogging of the arteries. Some types of fish are high in omega-3 fatty acids. ADA recommends eating non-fried fish 2 or 3 times a week.
Sources include:
*Albacore tuna
*Herring
*Mackerel
*Rainbow trout
*Sardines
*Salmon
Some plant foods are also sources of omega-3 fatty acids. Sources include:
*Tofu and other soybean products
*Walnuts
*Flaxseed and flaxseed oil
*Canola oil
To lower you risk of heart disease, try to eat less of the unhealthy fats – saturated and trans fat. At the same time, you can protect your heart by eating the healthy fats—monounsaturated, polyunsaturated and omega-3 fats.
It is true that all fat is high in calories so it is important to watch portion sizes as well. As you are cutting back on the sources of saturated and trans fats, you'll want to substitute the healthy fats in their place. Instead of 1 cheese stick for an afternoon snack, have 12 almonds. The calories are about the same, but you will have improved your heart health with that single change!
Unhealthy Fats
Saturated Fat:
Why should you eat less saturated fat? Because saturated fat raises blood cholesterol levels. High blood cholesterol is a risk factor for heart disease. People with diabetes are at high risk for heart disease and limiting your saturated fat can help lower your risk of having a heart attack or stroke.
Foods containing saturated fat include:
*High-fat dairy products such as full-fat cheese, cream, ice cream, whole milk, 2% milk and sour cream.
*High-fat meats like regular ground beef, bologna, hot dogs, sausage, bacon and spareribs
*Lard
*Butter
*Fatback and salt pork
*Cream sauces
*Gravy made with meat drippings
*Chocolate
*Palm oil and palm kernel oil
*Coconut and coconut oil
*Poultry (chicken and turkey) skin
One of the important diabetes nutrition guidelines is to eat less than 7% of calories from saturated fat. For most people eating, this is about 15 grams of saturated fat per day. That is not much when you consider just one ounce of cheese can have 8 grams of saturated fat.
Many adults, especially women or sedentary men, may need less. To find out a specific goal for you, talk with your dietitian or health care provider.
Saturated fat grams are listed on the label under total fat. As a general rule, compare foods with less saturated fat. Foods with 1 gram or less saturated fat per serving are considered low in saturated fat.
Trans Fat:
Like saturated fat, trans fat tends to increase blood cholesterol levels. It is actually worse for you than saturated fat and for a heart-healthy diet, you want to eat as little trans fat as possible by avoiding all foods that contain it.
Trans fats are produced when liquid oil is made into a solid fat. This process is called hydrogenation. Trans fats act like saturated fats and can raise your cholesterol level.
Trans fats are listed on the label, making it easier to identify these foods. Unless there is at least 0.5 grams or more of trans fat in a food, the label can claim 0 grams. If you want to avoid as much trans fat as possible, you must read the ingredient list on food labels. Look for words like hydrogenated oil or partially hydrogenated oil. Select foods that either do not contain hydrogenated oil or where a liquid oil is listed first in the ingredient list.
Sources of trans fat include:
*Processed foods like snacks (crackers and chips) and baked goods (muffins, cookies and cakes) with hydrogenated oil or partially hydrogenated oil
*Stick margarines
*Shortening
*Some fast food items such as french fries
Cholesterol:
Your body makes some of the cholesterol in your blood. The rest comes from foods you eat. Foods from animals are sources of dietary cholesterol.
Cholesterol from the food you eat may increase your blood cholesterol, so it's a good idea to eat less than 200 mg per day. Cholesterol is required on the label if the food contains it.
Sources of cholesterol include:
*High-fat dairy products (whole or 2% milk, cream, ice cream, full-fat cheese)
*Egg yolks
*Liver and other organ meats
*High-fat meat and poultry skin
Healthy Fats
Monounsaturated Fat
Monounsaturated fats are called "good or healthy" fats because they can lower your bad (LDL) cholesterol.
Sources of monounsaturated fat include:
*Avocado
*Canola oil
*Nuts like almonds, cashews, pecans, and peanuts
*Olive oil and olives
*Peanut butter and peanut oil
*Sesame seeds
ADA recommends eating more monounsaturated fats than saturated or trans fats in your diet.
To include more monounsaturated fats, try to substitute olive or canola oil instead of butter, margarine or shortening when cooking. Sprinkling a few nuts or sesame seeds on a salad is an easy way to eat more monounsaturated fats.
But be careful! Nuts and oils are high in calories, like all fats. If you are trying to lose or maintain your weight, you want to eat small portions of these foods. For example, 6 almonds or 4 pecan halves have the same number of calories as 1 teaspoon of oil or butter.
Work with your dietitian to include healthy fats into your meal plan without increasing your total calories.
Monounsaturated fats are not required on the label. Some foods do list them – particularly if they are a good source.
Polyunsaturated Fat
Polyunsaturated fats are also "healthy" fats. ADA recommends that you include these in your diet as well as monounsaturated fats.
Sources of polyunsaturated fats are:
*Corn oil
*Cottonseed oil
*Safflower oil
*Soybean oil
*Sunflower oil
*Walnuts
*Pumpkin or sunflower seeds
*Soft (tub) margarine
*Mayonnaise
*Salad dressings
Omega-3 Fatty Acids
Omega-3 fatty acids help prevent clogging of the arteries. Some types of fish are high in omega-3 fatty acids. ADA recommends eating non-fried fish 2 or 3 times a week.
Sources include:
*Albacore tuna
*Herring
*Mackerel
*Rainbow trout
*Sardines
*Salmon
Some plant foods are also sources of omega-3 fatty acids. Sources include:
*Tofu and other soybean products
*Walnuts
*Flaxseed and flaxseed oil
*Canola oil
Thursday, December 17, 2009
MEN: Sculpt Her 5 Favorite Body Parts
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Sure, she's attracted to you. But wouldn't it be better it she couldn't keep her hands off you?
Most of these exercises require no weights—you'll use your body weight to perform each exercise. Saying you can get strong on machines is kind of like saying you can ride a bike, but you've been riding with training wheels the whole time. Body weight exercises make you work harder to stabilize muscles, so you'll get a better workout.
Complete as many reps as you can of each exercise three times a week, and you'll have a body she'll brag to her friends about in no time!!!
Arms:
If you have access to parallel bars (yes, the kind gymnasts use), use them to do dips. This will tone your chest, triceps and back. And don't worry if you can't do more than three at first.Most people will find parallel bar dips very difficult. If you can't go all the way down, partial reps will work wonders, too. No parallel bars? Push two chairs of equal height together at home, place your hands on the top of each chair back, and complete the dips this way.
For biceps she'll love, pull-ups are your best bet. Use a bar at the gym, buy a pull-up bar and mount it on a doorway in your house, or visit a local playground for free.
Abs:
Another reason to invest in a pull-up bar: it can give you the most effective abdominal workout there is. Grasp the bar with both hands and let your legs hang down. Raise your knees up to your chest, curling your body as far up as you can go on each rep. Lower your legs until your body is straight again; that's one rep. Unlike traditional crunches, which require a small range of motion and are only effective if you keep your abs tight throughout the exercise, leg raises require you to activate more nerves in your midsection, which means you'll see a six-pack more quickly. Resist the urge to do these every day, or you'll increase your risk of overtraining and fatigue.
Legs:
For Beckham-worthy quads, We recommend a challenging exercise called sissy squats. Stand near a table or surface that is waist high and grab on to it with one hand for support. Squat down until your shins are parallel to the floor. You'll be balancing on the balls of your feet in order to do this. Then return to a standing position; that's one rep. Keep your upper body in a straight line as you go down. Bending at the waist takes away the emphasis on the quads because the glutes and hamstrings come into play. These squats will create a toned look, especially around the knees, without adding extra bulk.
Glutes:
If you've been trying to squat your way to a better backside, you probably haven't made much progress. Why? Most men don't lower their bodies until their thighs are parallel to the floor—the position you need to be in to really target your glutes. If you're one of them, lunges are a great alternative. Start at one end of the room and do walking lunges; 10 to 15 reps on each leg is a good goal. If you don't have the space, you can do alternate leg lunges from a standing position. For a bigger challenge, hold a dumbbell in each hand during each rep, or put a barbell behind your shoulders. Either way, be sure to use enough weight so the last few reps are challenging.
Chest:
Standard pushups will give you a strong chest, but for one she'll really want to rest her head on, try side-to-side pushups. Start in a raised push-up position, but instead of going straight up and down, lower your chest until it almost touches your left hand, return to an upright position, then repeat on the right side. Too easy? After you lower your body to your left, shift your weight towards your right hand, and then straighten your arms to return to start. Don't let your chest touch the ground, and keep your body in a straight line. At the gym, a worthwhile machine to try is the pectoral fly machine. Your chest will look bigger and more sculpted, and it's not that hard to do. But be sure to grab the handles, not the pads—or you'll risk hurting your shoulders. Aim for 10 reps, and always pick a weight that feels difficult towards the end of each set.
Most of these exercises require no weights—you'll use your body weight to perform each exercise. Saying you can get strong on machines is kind of like saying you can ride a bike, but you've been riding with training wheels the whole time. Body weight exercises make you work harder to stabilize muscles, so you'll get a better workout.
Complete as many reps as you can of each exercise three times a week, and you'll have a body she'll brag to her friends about in no time!!!
Arms:
If you have access to parallel bars (yes, the kind gymnasts use), use them to do dips. This will tone your chest, triceps and back. And don't worry if you can't do more than three at first.Most people will find parallel bar dips very difficult. If you can't go all the way down, partial reps will work wonders, too. No parallel bars? Push two chairs of equal height together at home, place your hands on the top of each chair back, and complete the dips this way.
For biceps she'll love, pull-ups are your best bet. Use a bar at the gym, buy a pull-up bar and mount it on a doorway in your house, or visit a local playground for free.
Abs:
Another reason to invest in a pull-up bar: it can give you the most effective abdominal workout there is. Grasp the bar with both hands and let your legs hang down. Raise your knees up to your chest, curling your body as far up as you can go on each rep. Lower your legs until your body is straight again; that's one rep. Unlike traditional crunches, which require a small range of motion and are only effective if you keep your abs tight throughout the exercise, leg raises require you to activate more nerves in your midsection, which means you'll see a six-pack more quickly. Resist the urge to do these every day, or you'll increase your risk of overtraining and fatigue.
Legs:
For Beckham-worthy quads, We recommend a challenging exercise called sissy squats. Stand near a table or surface that is waist high and grab on to it with one hand for support. Squat down until your shins are parallel to the floor. You'll be balancing on the balls of your feet in order to do this. Then return to a standing position; that's one rep. Keep your upper body in a straight line as you go down. Bending at the waist takes away the emphasis on the quads because the glutes and hamstrings come into play. These squats will create a toned look, especially around the knees, without adding extra bulk.
Glutes:
If you've been trying to squat your way to a better backside, you probably haven't made much progress. Why? Most men don't lower their bodies until their thighs are parallel to the floor—the position you need to be in to really target your glutes. If you're one of them, lunges are a great alternative. Start at one end of the room and do walking lunges; 10 to 15 reps on each leg is a good goal. If you don't have the space, you can do alternate leg lunges from a standing position. For a bigger challenge, hold a dumbbell in each hand during each rep, or put a barbell behind your shoulders. Either way, be sure to use enough weight so the last few reps are challenging.
Chest:
Standard pushups will give you a strong chest, but for one she'll really want to rest her head on, try side-to-side pushups. Start in a raised push-up position, but instead of going straight up and down, lower your chest until it almost touches your left hand, return to an upright position, then repeat on the right side. Too easy? After you lower your body to your left, shift your weight towards your right hand, and then straighten your arms to return to start. Don't let your chest touch the ground, and keep your body in a straight line. At the gym, a worthwhile machine to try is the pectoral fly machine. Your chest will look bigger and more sculpted, and it's not that hard to do. But be sure to grab the handles, not the pads—or you'll risk hurting your shoulders. Aim for 10 reps, and always pick a weight that feels difficult towards the end of each set.
Wednesday, December 16, 2009
Recipe for Scrambled Eggs and Turkey
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GOAL: Fat-burning
WHEN TO EAT IT: Great for breakfast but also acceptable at lunch or dinner
HOW TO MAKE IT: Whisk egg whites and mustard in a small bowl. Coat a 12-inch nonstick skillet with cooking spray and place over medium heat. Add ground turkey, breaking into small pieces until browned; drain. Add salt and pepper, green onions and thyme. Heat for one minute, then transfer to a large bowl. Recoat skillet with cooking spray. Add egg white mixture and stir over medium heat until softly set (about three minutes). Add ground turkey mixture and cook, stirring often, until eggs are just set (about two minutes).
SIDE DISH: If you don’t mind some extra carbs, serve with two slices of whole-grain toast or a bowl of plain oatmeal.
NUTRITION FACTS (serves one): 382 calories, 58 g protein, 2 g carbs, 15 g fat, 0 g fiber
Ingredients:
1 cup egg whites or egg substitute
1 Tbsp. coarse-grained mustard
6 oz. ground turkey
Salt and pepper (optional)
3⁄4 cup chopped green onions
2 tsp. dried thyme
Butter-flavored cooking spray
WHEN TO EAT IT: Great for breakfast but also acceptable at lunch or dinner
HOW TO MAKE IT: Whisk egg whites and mustard in a small bowl. Coat a 12-inch nonstick skillet with cooking spray and place over medium heat. Add ground turkey, breaking into small pieces until browned; drain. Add salt and pepper, green onions and thyme. Heat for one minute, then transfer to a large bowl. Recoat skillet with cooking spray. Add egg white mixture and stir over medium heat until softly set (about three minutes). Add ground turkey mixture and cook, stirring often, until eggs are just set (about two minutes).
SIDE DISH: If you don’t mind some extra carbs, serve with two slices of whole-grain toast or a bowl of plain oatmeal.
NUTRITION FACTS (serves one): 382 calories, 58 g protein, 2 g carbs, 15 g fat, 0 g fiber
Ingredients:
1 cup egg whites or egg substitute
1 Tbsp. coarse-grained mustard
6 oz. ground turkey
Salt and pepper (optional)
3⁄4 cup chopped green onions
2 tsp. dried thyme
Butter-flavored cooking spray
Monday, December 14, 2009
Healthy Holidays??
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The term healthy holidays might seem like an oxymoron, but you can have fun eating this season without sacrificing nutrition. Eating healthier during the holiday season supports your immune system and hopefully helps to fend off colds and illnesses that flourish this time of year. Also, by creating healthy options for the holidays you are teaching your children the value of nutrition. Cooking with children is time well spent together, those are memories you will cherish for a lifetime.
Simple Healthy Holiday Treat Ideas:
• Fresh fruit with yogurt dip.
Cut up some fresh fruit, put them on a kebab, or simply lay them on a plate and offer some yogurt (or soy yogurt) dip. The flavored yogurts tend to have a lot of added sugars in them, so I opt for plain yogurt and puree some frozen berry juice into it (add honey if you like). Dip and enjoy!
• Fruit and Nut Balls
Use a quarter cup of the following: dates, walnuts, cashews, sunflower seeds, raisins, dried cherries, dried cranberries, coconut, dried pineapple, 2 tablespoons of carob powder, and ground almonds. Place all ingredients except ground almonds in a food processor and grind. Roll into balls and roll in the ground almonds. Keep in an airtight container.
• Warmed Fruit
Slice baked apples or pears on a plate and drizzle with honey.
• Popcorn and Cranberries
Pop up some organic popcorn and toss with cranberries. A low fat nutritious treat you can take with you.
• Healthy Rice Crispy Treats
Use your standard recipe but substitute brown rice cereal and add some flax seed meal for a nutty kick.
• Chocolate covered nuts
Love the health benefits of nuts and want to add a little chocolate zing? Simply melt some chocolate over a double boiler and dip the nuts in the chocolate. Let nuts rest and dry. Put them out at your next gathering or when guests come over.
• Making cut out cookies? Try replacing the white flour with ½ whole wheat flour and ½ cake flour.
All of these recipes can be easily made in minutes and are perfect for kids to help with. While it is inevitable that cookies with be eaten and treats will be made, make sure you take some time to keep yourself healthy.
Some simple tips are: getting outside, exercising, drink plenty of water, eat a larger portion of healthy veggies, and most importantly have fun!
Simple Healthy Holiday Treat Ideas:
• Fresh fruit with yogurt dip.
Cut up some fresh fruit, put them on a kebab, or simply lay them on a plate and offer some yogurt (or soy yogurt) dip. The flavored yogurts tend to have a lot of added sugars in them, so I opt for plain yogurt and puree some frozen berry juice into it (add honey if you like). Dip and enjoy!
• Fruit and Nut Balls
Use a quarter cup of the following: dates, walnuts, cashews, sunflower seeds, raisins, dried cherries, dried cranberries, coconut, dried pineapple, 2 tablespoons of carob powder, and ground almonds. Place all ingredients except ground almonds in a food processor and grind. Roll into balls and roll in the ground almonds. Keep in an airtight container.
• Warmed Fruit
Slice baked apples or pears on a plate and drizzle with honey.
• Popcorn and Cranberries
Pop up some organic popcorn and toss with cranberries. A low fat nutritious treat you can take with you.
• Healthy Rice Crispy Treats
Use your standard recipe but substitute brown rice cereal and add some flax seed meal for a nutty kick.
• Chocolate covered nuts
Love the health benefits of nuts and want to add a little chocolate zing? Simply melt some chocolate over a double boiler and dip the nuts in the chocolate. Let nuts rest and dry. Put them out at your next gathering or when guests come over.
• Making cut out cookies? Try replacing the white flour with ½ whole wheat flour and ½ cake flour.
All of these recipes can be easily made in minutes and are perfect for kids to help with. While it is inevitable that cookies with be eaten and treats will be made, make sure you take some time to keep yourself healthy.
Some simple tips are: getting outside, exercising, drink plenty of water, eat a larger portion of healthy veggies, and most importantly have fun!
Tuesday, December 8, 2009
Ab Training Secrets:
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Perform cardiovascular activity before your abs workout:
When the body is warmed up as a result of cardiovascular activity, it allows for a better contraction on the abs when you work them. In essence, the warm up enables you to better feel the deep muscular burning sensation when your abs are worked. It also helps to prevent abdominal pulls or muscle strains.
Minimize rest time in between exercises:
Limit rest time in between each exercise to about 1 minute or less. This technique makes your workout more "aerobic" and keeps the metabolism high, possibly allowing you to burn fat at a greater rate during exercise. The term aerobic means "using oxygen."
The following is a basic abs workout for beginners:
Exercise: Sets: Repetitions:
Crunches: up to 5 10 or more
Side Crunches: up to 5 10 or more
Be sure to hold each contraction/repetition (aka "rep") for at least three seconds. As you contract the abs, breathe out (simultaneously). It should take less than 20 minutes to complete a moderate to rigorous abs workout. As you progress in training, you can slowly begin to add exercises and/or repetitions.
How can I get a six-pack?
Anyone can have defined abs with a few key concepts and techniques. Everyone actually has a good set of abs; it's just a matter of removing the fat and sculpting them through nutrition and exercise.
How many sit-ups should I do to tone my abs?
Remember, nutrition is what mainly "tones" the abs. Total body exercise should be your second choice in your quest for the prized six pack.
What is the best way to lose fat around my midsection?
The best way to burn fat over the "entire" body is through diet modification and exercise. The human body burns fat best when calories are reduced and you are consistent with a diet that doesn't exceed the demands of your daily physical activity level. In addition, supplementation with thermogenic formulas, meal replacements, and whey protein may be beneficial.
What is the best abdominal exercise?
There is no single best exercise. What works for someone else may or may not work for you. You must experiment with each to find which is best for your individual body type.
What is the best way to train the abs?
Consider performing all ab exercises using high reps. The abs have a high level of resistance to muscle fatigue. Rest time in between sets should be kept to a minimum.
How often should I train my abs?
Opinions vary from training abs just once a week to every single workout. The key thing to remember is that everyone has a different body type and different goals. Test different training intervals to find out which method works best for your body. For starters, train the abs as often as you would other muscles.
When the body is warmed up as a result of cardiovascular activity, it allows for a better contraction on the abs when you work them. In essence, the warm up enables you to better feel the deep muscular burning sensation when your abs are worked. It also helps to prevent abdominal pulls or muscle strains.
Minimize rest time in between exercises:
Limit rest time in between each exercise to about 1 minute or less. This technique makes your workout more "aerobic" and keeps the metabolism high, possibly allowing you to burn fat at a greater rate during exercise. The term aerobic means "using oxygen."
The following is a basic abs workout for beginners:
Exercise: Sets: Repetitions:
Crunches: up to 5 10 or more
Side Crunches: up to 5 10 or more
Be sure to hold each contraction/repetition (aka "rep") for at least three seconds. As you contract the abs, breathe out (simultaneously). It should take less than 20 minutes to complete a moderate to rigorous abs workout. As you progress in training, you can slowly begin to add exercises and/or repetitions.
How can I get a six-pack?
Anyone can have defined abs with a few key concepts and techniques. Everyone actually has a good set of abs; it's just a matter of removing the fat and sculpting them through nutrition and exercise.
How many sit-ups should I do to tone my abs?
Remember, nutrition is what mainly "tones" the abs. Total body exercise should be your second choice in your quest for the prized six pack.
What is the best way to lose fat around my midsection?
The best way to burn fat over the "entire" body is through diet modification and exercise. The human body burns fat best when calories are reduced and you are consistent with a diet that doesn't exceed the demands of your daily physical activity level. In addition, supplementation with thermogenic formulas, meal replacements, and whey protein may be beneficial.
What is the best abdominal exercise?
There is no single best exercise. What works for someone else may or may not work for you. You must experiment with each to find which is best for your individual body type.
What is the best way to train the abs?
Consider performing all ab exercises using high reps. The abs have a high level of resistance to muscle fatigue. Rest time in between sets should be kept to a minimum.
How often should I train my abs?
Opinions vary from training abs just once a week to every single workout. The key thing to remember is that everyone has a different body type and different goals. Test different training intervals to find out which method works best for your body. For starters, train the abs as often as you would other muscles.
Monday, December 7, 2009
How important is cardio in your workout?
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Just about anything is acceptable as long as it involves a movement that gets your heart rate into your Target Heart Rate Zone.
To calculate Target Heart Rate zone check out:
Remember:
*There is no 'best' cardio exercise. Anything that gets your heart rate up fits the bill !
*It's not what you do, but how hard you work. Any exercise can be challenging if you make it that way!
*Do something you enjoy. If you hate gym workouts, don't force yourself onto a treadmill. If you like socializing, consider team sports or a walking club.
*Do something you can see yourself doing at least 3 days a week.
*Be flexible. You don't have to do the same thing all the time--it's boring and will lead to weight loss plateaus as well. Feel free to turn on the radio and dance around.
After you choose what to do, the most important element of your workout will now be how long you do it. You should work on duration before you work on anything else--it's more important than how fast you're going. If you're a beginner, be cautious and start with a few minutes, adding more time to each workout until you're up to 30 minutes.
The 'official' guidelines say to workout for an hour. Once you've stopped laughing over the idea of finding an hour for exercise, listen up: if you don't have that kind of time, use whatever time you DO have, even if you have to:
Do mini-workouts throughout the day
Take a few minutes here and there for some stair-climbing or speed walking
Do all those things you know you should be doing: take the stairs, walk more, stop driving around looking for that primo parking space, etc.
Make the time. People who workout don't have more time than people who don't. They're just better than you. Kidding! No, regular exercisers have learned how to prioritize their time and make exercise number one on their to-do list. Plus, they know it makes life better (something you'll find out for yourself, little grasshopper).
Pay someone to make you exercise. Finding a good personal trainer can make a difference when it comes to motivation, goal-reaching, etc. You can even hire someone online.
Do something...anything. If you think 5 minutes isn't enough time to workout, you couldn't be more wrong. 5 minutes, 10 minutes, 40 minutes--every single minute counts so don't flake out on me with the I've-only-go-a-few-minutes excuse because I'm not buying it and you shouldn't either.
Note: doing too much cardio is a no-no as well. You don't need to kill yourself with hours of cardio--there is a point of diminishing returns, so keep it reasonable and don't forget to take some rest days.
To calculate Target Heart Rate zone check out:
Remember:
*There is no 'best' cardio exercise. Anything that gets your heart rate up fits the bill !
*It's not what you do, but how hard you work. Any exercise can be challenging if you make it that way!
*Do something you enjoy. If you hate gym workouts, don't force yourself onto a treadmill. If you like socializing, consider team sports or a walking club.
*Do something you can see yourself doing at least 3 days a week.
*Be flexible. You don't have to do the same thing all the time--it's boring and will lead to weight loss plateaus as well. Feel free to turn on the radio and dance around.
After you choose what to do, the most important element of your workout will now be how long you do it. You should work on duration before you work on anything else--it's more important than how fast you're going. If you're a beginner, be cautious and start with a few minutes, adding more time to each workout until you're up to 30 minutes.
The 'official' guidelines say to workout for an hour. Once you've stopped laughing over the idea of finding an hour for exercise, listen up: if you don't have that kind of time, use whatever time you DO have, even if you have to:
Do mini-workouts throughout the day
Take a few minutes here and there for some stair-climbing or speed walking
Do all those things you know you should be doing: take the stairs, walk more, stop driving around looking for that primo parking space, etc.
Make the time. People who workout don't have more time than people who don't. They're just better than you. Kidding! No, regular exercisers have learned how to prioritize their time and make exercise number one on their to-do list. Plus, they know it makes life better (something you'll find out for yourself, little grasshopper).
Pay someone to make you exercise. Finding a good personal trainer can make a difference when it comes to motivation, goal-reaching, etc. You can even hire someone online.
Do something...anything. If you think 5 minutes isn't enough time to workout, you couldn't be more wrong. 5 minutes, 10 minutes, 40 minutes--every single minute counts so don't flake out on me with the I've-only-go-a-few-minutes excuse because I'm not buying it and you shouldn't either.
Note: doing too much cardio is a no-no as well. You don't need to kill yourself with hours of cardio--there is a point of diminishing returns, so keep it reasonable and don't forget to take some rest days.
Friday, December 4, 2009
Joint Rx
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Joint-Rx:
*Developed for arthritis, joint pain, anti-inflammatory effects, and joint structure.
*Helps Rebuild Cartilage & Ease Pain
*Revolutionary Joint Support System
Joint-Rx is the most comprehensive product on the market developed for arthritis, joint pain, anti-inflammatory effects, and joint structure.
Joint-Rx is a product developed for the millions of Americans who suffer from pain, swelling and heat in their joints. Are you stiff when you move? Do your joints grind when they move? If so, you have joined the arthritis sufferers.
Arthritis is taken from the Greek words “Arthro” (Joint) and the suffix “-itis” (inflammation). Arthritis or joint inflammation results in some 31 million doctors visits, and is second only to heart disease in worker’s compensation cases. The most common form of arthritis is osteoarthritis where continual wear and tear on the tissues causes swelling, stiffness and pain in the joints. Osteoarthritis is characterized by the breakdown of the joint’s cartilage. As the cartilage breaks down, the bones begin to rub against each other, causing increased pain and loss of movement.
Fortunately, current research suggests that the biochemical process contributing to osteoarthritis can be reversed. The major goal in the research and development of Joint-Rx was to improve the repair process of collagen matrices and regeneration of the connective tissue cells. Joint-Rx has been shown to stimulate the production of collagen, which is the protein portion of fibrous material that holds joints together. Joint-Rx also stimulates cartilage production; repairs damaged joints, and maintains the resiliency in both cartilage and joints.
In one of the most recent clinical trials done on the components in Joint-Rx, 252 patients with osteoarthritis of the knee took this amazing compound and showed significant improvement in joint mobility versus those on placebo. You may have tried other products in the past but Joint-Rx is unlike any other “joint aid” on the market. In fact, some current therapies have been shown to cause the disease to worsen. For example, the side effects of Aspirin and other non-steroidal anti-inflammatory drugs (NSAID’s) are well known. They range from gastrointestinal upset to ulceration. They also inhibit the synthesis of cartilage while, simultaneously accelerating its destruction.
*Developed for arthritis, joint pain, anti-inflammatory effects, and joint structure.
*Helps Rebuild Cartilage & Ease Pain
*Revolutionary Joint Support System
Joint-Rx is the most comprehensive product on the market developed for arthritis, joint pain, anti-inflammatory effects, and joint structure.
Joint-Rx is a product developed for the millions of Americans who suffer from pain, swelling and heat in their joints. Are you stiff when you move? Do your joints grind when they move? If so, you have joined the arthritis sufferers.
Arthritis is taken from the Greek words “Arthro” (Joint) and the suffix “-itis” (inflammation). Arthritis or joint inflammation results in some 31 million doctors visits, and is second only to heart disease in worker’s compensation cases. The most common form of arthritis is osteoarthritis where continual wear and tear on the tissues causes swelling, stiffness and pain in the joints. Osteoarthritis is characterized by the breakdown of the joint’s cartilage. As the cartilage breaks down, the bones begin to rub against each other, causing increased pain and loss of movement.
Fortunately, current research suggests that the biochemical process contributing to osteoarthritis can be reversed. The major goal in the research and development of Joint-Rx was to improve the repair process of collagen matrices and regeneration of the connective tissue cells. Joint-Rx has been shown to stimulate the production of collagen, which is the protein portion of fibrous material that holds joints together. Joint-Rx also stimulates cartilage production; repairs damaged joints, and maintains the resiliency in both cartilage and joints.
In one of the most recent clinical trials done on the components in Joint-Rx, 252 patients with osteoarthritis of the knee took this amazing compound and showed significant improvement in joint mobility versus those on placebo. You may have tried other products in the past but Joint-Rx is unlike any other “joint aid” on the market. In fact, some current therapies have been shown to cause the disease to worsen. For example, the side effects of Aspirin and other non-steroidal anti-inflammatory drugs (NSAID’s) are well known. They range from gastrointestinal upset to ulceration. They also inhibit the synthesis of cartilage while, simultaneously accelerating its destruction.
Wednesday, December 2, 2009
Why is a multi-vitamin important during cold/flu season?
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It's cold season and you want to try something different. It seems like no matter what you do, you can't stave off a cold. You wash your hands, drink your orange juice and get plenty of rest. What else can you do? How do you fight off a cold? What products are best once you get that cold?
Here are all your "cold question" answers that you will ever need.
Washing your hands and getting plenty of rest certainly are great factors in reducing your risk of getting a cold. But there are some supplements you can take to help your immune system as well.
1. Take a multi-vitamin. Cold season or not, this is essential to healthy living
2. Vitamin C- this is an excellent way to keep your immune system in check. However too much Vitamin C can be detrimental.
3. Look into Probiotics, like Acidophilus. It keeps your digestive track in check and also keeps a healthy bacterium in the body, which in some cases has been shown to lessen the chance of infection. A new multi-vitamin on the market called the "Multibionta Probiotic Vitamin optimizes two essentials. The advanced formula already has 100% of the recommended daily allowance of 23 different vitamins and minerals.
Another product is called Airborne. This product, developed by a teacher should be taken before you go into a cold bacteria contaminated place. These places include a classroom, hospital and airplane, where the air tends to be stagnant. Airborne was once mentioned on Oprah about two years ago, and the product was backordered for months! Some people claim that it works, while others believe it to be somewhat of a sham. I have used this product before with no results. I still got a cold. One thing everyone does agree on about this product is the taste. It is pretty horrible. It comes in an effervescent tablet that really does a dandy on the taste buds-and not in a good way.
My favorite product is Zicam. It has a decent tasting cherry effervescent quality, and helps with cough for several hours. You take at the onset of cold symptoms and usually if you catch it soon enough, it will give your cold the boot!
Here are all your "cold question" answers that you will ever need.
Washing your hands and getting plenty of rest certainly are great factors in reducing your risk of getting a cold. But there are some supplements you can take to help your immune system as well.
1. Take a multi-vitamin. Cold season or not, this is essential to healthy living
2. Vitamin C- this is an excellent way to keep your immune system in check. However too much Vitamin C can be detrimental.
3. Look into Probiotics, like Acidophilus. It keeps your digestive track in check and also keeps a healthy bacterium in the body, which in some cases has been shown to lessen the chance of infection. A new multi-vitamin on the market called the "Multibionta Probiotic Vitamin optimizes two essentials. The advanced formula already has 100% of the recommended daily allowance of 23 different vitamins and minerals.
Another product is called Airborne. This product, developed by a teacher should be taken before you go into a cold bacteria contaminated place. These places include a classroom, hospital and airplane, where the air tends to be stagnant. Airborne was once mentioned on Oprah about two years ago, and the product was backordered for months! Some people claim that it works, while others believe it to be somewhat of a sham. I have used this product before with no results. I still got a cold. One thing everyone does agree on about this product is the taste. It is pretty horrible. It comes in an effervescent tablet that really does a dandy on the taste buds-and not in a good way.
My favorite product is Zicam. It has a decent tasting cherry effervescent quality, and helps with cough for several hours. You take at the onset of cold symptoms and usually if you catch it soon enough, it will give your cold the boot!
Tuesday, December 1, 2009
Want a healthy great tasting snack? Try Edamame!
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What's so secret about edamame? Well, the name for starters. The first few times I heard it, I had to ask, "eda-what?" It turns out, it's just a fancy name for boiled green soybeans, and the real secret is that they are much tastier than they sound.
They're the snack my favorite Japanese restaurant brings you when you sit down to a table.
Say what you will about the debate over the health benefits of soy: any way you slice it, the edamame is a star legume! Just 1/2 cup of them a day really punches up the fiber, protein and vitamin/mineral content of your diet.
Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
*120 calories
*9 grams fiber
*2.5 grams fat
*1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
*0.5 gram monounsaturated fat
*11 grams protein
*13 grams carbohydrate
*15 mg sodium
*10% of the Daily Value for vitamin C
*10% Daily Value for iron
*8% Daily Value for vitamin A
*4% Daily Value for calcium
As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast.
It's an easy snack thats healthy and delicious! It only costs about $1.99 at your local grocery store! Look for it in the frozen vegetable section!
They're the snack my favorite Japanese restaurant brings you when you sit down to a table.
Say what you will about the debate over the health benefits of soy: any way you slice it, the edamame is a star legume! Just 1/2 cup of them a day really punches up the fiber, protein and vitamin/mineral content of your diet.
Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
*120 calories
*9 grams fiber
*2.5 grams fat
*1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
*0.5 gram monounsaturated fat
*11 grams protein
*13 grams carbohydrate
*15 mg sodium
*10% of the Daily Value for vitamin C
*10% Daily Value for iron
*8% Daily Value for vitamin A
*4% Daily Value for calcium
As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast.
It's an easy snack thats healthy and delicious! It only costs about $1.99 at your local grocery store! Look for it in the frozen vegetable section!
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