WHD Health and Fitness

Top 5 Arm Toning Exercises:

2011-03-29T09:11:00.001-07:00

Top 5 Arm Toning Exercises

Here are my favorite exercises for working the arms and getting them nice and toned. I use them myself and get many of my clients to do the same.

NB - When I talk about toning the arms I mean the biceps and the triceps. I will not be looking at forearms or shoulders in this post.
1 - Bar Bell Bicep Curls

This should be the core bicep exercise in your bicep routine. It allows you to go heavy and is one of the easiest to do in terms of getting the technique correct.

How to - Stand with feet shoulder width apart and lift up the bar bell. Lift up your chest so that your shoulders are lower than your chest but your back is still straight. Curl the bar bell up to just above your pectoral muscles and slowly lower back down.

It is of paramount importance that your elbows do not move during this exercise. Make sure they stay solid next to your side.
2 - Skull Crushers

This is a tricep exercise that will pack on the progress if you do it correctly. If you don’t, it might pack on the injuries!

How to - Lie on a flat bench and take light bar bell. Lift the weight over your head with your palms facing the roof. Now shift the weight backwards so if you were to drop it it would land on the floor behind your head and so that your triceps are pointing behind you instead of straight up. In this fixed position, lift the weight up until you have a straight arm and then lower it slowly until you get a deep stretch.

This is one of my all time favorite triceps exercises and has allowed me to make some significant growth.
3 - Alternate Dumb Bell Curl

The alternate dumb bell curl is a great biceps exercise as it allows you to focus on one arm at a time and gives the other arm a rest. For this reason you can handle more weight and perfect your technique at the same time.

How to - Take two dumb bells and stand with your back straight. Assuming the same position as in the bar bell curl, curl one dumb bell up to your shoulder as if you were trying to curl it PAST your shoulder. This gives a tighter contraction. Slowly lower the dumb bell and rotating it until it is in the resting position by your side, lift the other weight at the same time.

Tip - Make sure this exercise is down slowly and with extra control.
4 - Close Grip Bench Press

This exercise allows you to use a heavy weight in a safe way. However, it is slightly more tricky to perform than it looks.

How to - Take a medium bar bell and lie on a flat bench. Push the bar bell up until you arms are locked and then lower it down slowly. Just before it hits your chest push it up quickly with a little bouncing motion for about two inches. This short stop and bounce stops your chest muscles coming into play here and keeps the weight on your triceps. It’s a great secret.
5 - Cable Curls

As you know I’m not a big fan of exercise equipment but the cables allowed me to build my biceps so fast I got stretch marks at one point! This exercise has been core in my biceps routine for a long time.

How to - It is exactly the same as the bar bell curl but there is a constant tension on your muscles because the cable is always trying to pull the weight back down. For this reason you will fid it much harder to handle a lot of weight. Remember to keep your elbows still and your chest up.

Best Leg Exercise Machines:

2011-03-28T09:21:00.000-07:00

1. The Leg Press
2. The Calf Raise Machine
3. Multi-Hip Machine

The best exercises for your legs are: basic squats, reverse lunges and lunges. These machines can provide a valuable source of variety and help you to bust through a plateau and take your leg training to the next level. Give them a go.

Basics of Burning Fat:

2011-03-25T09:58:00.000-07:00

If you're trying to lose weight, knowing how your body uses calories for fuel can make a difference in how much success you will have in your weight loss program. We get our energy from fat, carbs and protein. The one our bodies draw from, depends on the kind of activities we're doing. Most people want to use fat for energy, which makes sense. The more fat we can use as fuel, the less fat we'll have in our bodies. But, using more fat doesn't automatically lead to losing more fat.

Understanding the best way to burn fat starts with some basic facts about how your body gets its energy:

The body primarily uses fat and carbs for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise.

The ratio of these fuels will shift depending on the activity you're doing.

For higher intensity exercise, such as fast-paced running, the body will rely more on carbs for fuel than fat. That's because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown.

For long, slower exercise, fat is used more for energy than carbs.

When it comes to weight loss, it doesn't matter what type of fuel you use. What matters is how many calories you burn as opposed to how many calories you take in.

Burn More Fat FASTER:

2011-03-24T11:18:00.000-07:00

Rule #1: Be an early bird to get the workout.

Lace up first thing and you'll increase your odds of exercising today threefold. A study of 500 people at the Mollen Clinic, a preventive medicine and wellness center in Scottsdale, Arizona, found that 75 percent of those who worked out in the morning did so regularly, compared with just half the afternoon exercisers and a quarter of the post-work crowd. "At the beginning of the day, you have the fewest excuses for skipping exercise," says clinic founder Arthur Mollen, DO. Not waking up early enough, of course, is the main one. "Limit using the snooze button to only five minutes so that you don't fall into a deep sleep again," Dr. Mollen advises. Bonus! You'll go to work feeling focused: A recent study at the University of Illinois at Urbana-Champaign found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function.
Rule #2: Hit the metal before the pedal.

Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn't tone at all.

The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries' return to normal, explains Rohit Arora, MD, chairman of cardiology at the Chicago Medical School. Plus, strength training "takes coordination and good technique, so you get more out of it if you come to it fresh," says Kent Adams, PhD, director of the Exercise Physiology Lab at California State University, Monterey Bay. "Meanwhile, cardio is a rhythmic, low-skill activity that's the easier of the two to do in a fatigued state," Adams says.
Rule #3: Push your pace, rev your metabolism.

Finished toning and ready to get sweaty? Gun it a bit for a bigger afterburn. "High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you're burning more fat for several hours post-workout," says Arthur Weltman, PhD, director of the Exercise Physiology Laboratory at the University of Virginia in Charlottesville. In other words, if you worked off 300 calories during your session, you'll get a bonus burn of about 45 calories even after you've toweled off.

To net the effect, stick to a speed you consider challenging: In a 16-week study that Weltman conducted with obese women, those who worked out at what they felt was high intensity (a brisk walk or jog in most cases) three days a week and at low intensity for two whittled an inch and a half more from their waists than the low-intensity-only group. Or try alternating between sprinting (racewalking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute.
Rule #4: Give up your seat to trim your bottom line.

Even regular exercisers could benefit from extra toning of their tush, the largest muscle group in the body, which dozes all day at your desk job. "When you're walking or running, it's your hamstrings, hip flexors, and calf muscles that get the most work," says FITNESS advisory board member Vonda Wright, MD, an orthopedic surgeon at the University of Pittsburgh Medical Center. "Unless you're going uphill, your glutes don't play a major role." The good news? If you bailed on doing those butt-firming squats during your workout, you can easily sneak them in when your cube mate isn't looking. Stand up from your chair, feet shoulder-width apart. Lower your bottom to the seat as though you're going to sit, touch down, and then spring up, squeezing your glutes as you straighten. Do three sets of 10 to 15 reps two or even three times throughout the day.

Rule #5: Take a power walk to beat a midday slump.

Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy, research at the University of Georgia in Athens finds. "It's paradoxical: Many people assume that they'll get tired from exercise. But the opposite actually happens," says study author Patrick O'Connor, PhD, a professor of kinesiology. "We're not certain what the biological mechanism is," he says, "but indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy." Besides, that quick recharge just burned about 75 calories. Sure beats adding 250 spike-then-slump calories' worth of Skittles.
Rule #6: Do the two-step.

When you opt for the stairs, go at them two at a time -- as long as you're not wearing heels. The quick bursts of power activate your legs' fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you'll be using a part of your muscles that commonly doesn't get enough action. "Fast muscle cells are designed so you can jump far, kick hard, punch fast -- moves that you call on less and less in modern society," says Scott Mazzetti, PhD, a professor of exercise science at Salisbury University in Maryland. "But unfortunately it's a use-them-or-lose-them situation, so it's good to activate them regularly."
Rule #7: Go like Gumby.

Consistent stretching significantly decreases muscle soreness, according to a study at the Norwegian Knowledge Centre for Health Services in Oslo. Skipped your stretches postexercise? Wind down with this 17-minute allover loosener from Jennifer Huberty, PhD, an exercise physiologist at the University of Nebraska at Omaha.

Warm up first with 5 minutes of brisk high-knee marching.
Toe-reach stretch (targets hamstrings, which remain shortened all day as you're seated): Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 30 seconds; relax. Do 3 stretches, then switch legs and repeat.
Hip-flexor stretch (targets hips, which also are tight in desk jockeys): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do 3 stretches per side.
Side stretch (targets upper back and waistline): Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to center and reach up; hold for 30 seconds.
Switch sides; repeat. Do 3 stretches on each side.

Rule #8: Set out your sneakers.

A recent FITNESS poll found that sneakers -- with sports bras being a close second -- are the piece of gear that is forgotten most often, foiling women's workout plans. Clear that obstacle by, well, making them an obstacle in front of the door you exit in the a.m., suggests Diane Klein, PhD, chair of exercise and sports sciences at Tennessee Wesleyan College in Athens. "Seeing them will remind you that you planned to exercise," Klein says. For motivation to move, kicks are worth a thousand words.

Stair climbing improves fitness:

2011-03-22T09:19:00.000-07:00

In a recent study, British researchers confirmed that some exercise is better than nothing.

Researchers found that for sedentary people, even a few minutes of daily stair climbing - a vigorous but easily accessible form of exercise - can improve cardiovascular health.

Previous studies have shown that accumulating short bouts of exercise can make a difference; this one shows just how short those bouts can be.

Twenty-two sedentary college-aged women walked up 199 steps - more than you’re likely to find at home, but doable in a high-rise - in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum.

They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day, during the sixth and seventh weeks.

By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (''good'') cholesterol levels had increased.

Love and Weight Gain:

2011-03-17T09:12:00.001-07:00

5 ways to avoid "love chub":

Your Best bets for keeping your pre-love body intact:

Is "love chub" fact or fiction? Unfortunately, it's fact. A recent study found that the body mass index of married women increases 2 percent above what they would normally gain as they aged (married men increase their BMI by 1.5 percent). In another study, researchers found that married couples were three times more likely to be obese (co-habitating couples double their risk and singles are the least likely to tip the scales).

Stop eating like your husband:
If you're anything like us, along with your man come his favorite snacks. Chips, beer, ice cream (OK, that last one is ours. But still...). Thing is, men are generally bigger and have more muscle mass, so they can consume and more efficiently burn calories (though, obviously, healthier snacks are better option for him, too). For a great post-dinner sweet hit, roll half of a banana in 1 tablespoon of frozen semi-sweet chocolate chips.

Keep Portions Under Control:
I'm sure you've heard about the studies that show that people essentially eat what's put in front of them. So put a giant plate piled with food on the table and you're very likely going to eat lots of calories. Try eating dinner on salad plates (rather than dinner plates).

Also be mindful of portion size before you start snacking. When offered varying quantities of pretzels, M&M's and Tootsie Rolls, people polished off every bite, according to researchers at the University of Pennsylvania in Philadelphia. Measure out your servings for automatic portion control.

When Entertaining, Heavy and Rich Doesn’t Equal Gourmet:
Being a couple, whether you've tied the knot or are serious with your man essentially doubles your friends, so you end up entertaining more often. Instead of blowing your guests away with massive amounts of eats, focus on small dishes. They have fewer calories and also happen to look super impressive, too.

Squeeze in workouts (you don’t need a lot of time!) :
Often, marriage leads to other things such as a house and kids, which leaves little time for the gym. Opt for workouts that burn loads of calories in less time.

Get Some Sleep:
Lack of sleep has been linked to weight gain. If you aren't getting seven to eight hours a night, you can seriously compromise your health (and put on pounds).

Blast belly fat and whittle your middle without feeling deprived!

2011-03-10T08:01:00.003-08:00

The old way to a flat belly involved nothing but cardio, counting calories, and control. The new thinking: Relax and live a little! You’re more likely to stick to a plan that allows you some indulgences and actually fits in your life. Plus, recent research shows that you can shrink your stomach while drinking wine, eating carbs, and logging less time at the gym. These six gut-busting strategies will help you melt away the pounds so that you can say goodbye to belly fat for good.

Have a glass of wine with dinner:
Tossing back a little booze doesn’t doom you to a beer belly. In fact, you might experience the opposite. Although wine, beer, and cocktails have long been synonymous with “empty calories,” a recent study found that women who drank one to two servings of alcohol a day, regardless of type, gained less weight and were less likely to become overweight compared to their teetotaling counterparts.

You’re not going to lose weight drinking, but this effect may be explained by a combination of factors. Women tend to cut back on other parts of their diet when they drink, and there’s evidence that their bodies break down alcohol inefficiently, which can burn a few more calories.

This isn’t a green light for adopting a liquid diet. Moderation is key, and the weight loss effects of light drinking probably don’t extend to men, as guys usually eat just as much, if not more, when they drink.

Skip sit-ups:
Science confirms what you’ve long suspected: Those hundreds of sit-ups before bed aren’t getting you any closer to a toned stomach. Not only do crunches put your lower back at risk for injury, but they work only a tiny portion of your core. For a smarter, more effective abs routine, try the Swiss-ball rollout and the Swiss-ball pike. A new Journal of Orthopedic and Sports Physical Therapy study compared ten different abs exercises and found that your core works harder performing these two moves than any other.

Shorten Your Cardio Workout:
A 2009 study found that people who did 30 minutes of intense cardio, five days a week, lost more visceral fat than those who exercised for 50 minutes a session at a moderate pace, even though they burned the same number of total calories at the gym.

Get More Sleep:
It’s called beauty sleep for a reason. Researchers looked at the relationship between sleep and weight gain over 6 years and found that people who slept 5 to 6 hours a night gained about 4.5 pounds more than those who rested for 7 to 8 hours. Light snoozers were also 27 percent more likely to develop obesity than regular sleepers.

Rest regulates your hunger hormones gherlin and leptin, and lack of shut-eye simultaneously stimulates your appetite while suppressing feelings of satiety. Stop giving sleep the short shrift and try turning off your electronics and turning down your thermostat. Optimal temperatures for sleep hover around 60°F to 68°F.

Get 3 Servings of Dairy Everyday:
Eating yogurt, milk and cheese may help you lose that stubborn belly fat!
An International Journal of Obesity study found that that people who were on a reduced-calorie diet and ate about 3 cups of yogurt a day for 12 weeks lost more weight than those who cut calories and took calcium pills. What’s more, the extra fat was cinched primarily from their stomachs: Yogurt eaters lost about an inch and a half from their waists, while the calcium pill poppers lost less than a quarter of an inch.
Dairy products are also sources of conjugated linoleic acid, another belly fat-busting compound.

Eat Carbs (Choose Wisely):
Studies show that you don’t have go all-Atkins in order to lose your gut. On the contrary, noshing on the right carbs can actually help you lose weight. A 2009 Journal of Nutrition study found that those who stocked up on whole grains (dark bread, brown rice, popcorn, bulgur wheat, couscous) and cereal fiber tended to have less overall body fat and belly fat than those who ate less of the stuff.

Adding more whole grains to your diet may encourage you to cut back on other foods. Whole grains are loaded with fiber, which adds bulk to your meals without adding calories, and are harder to digest. Translation: You’ll feel fuller, longer eating whole grains instead of the refined kind.

Why Joint-Rx?

2011-03-07T06:49:00.001-08:00

So you thought aching joints was just for the elderly? Aching joints can be as common in young people today as they are in the older generation. You could be an athlete, a mother, a waitress, or a fitness enthusiast just trying to keep your body in good shape, but if you’re not taking care of your joints, it is possible that you can suffer from joint discomfort sooner or later.Taking care of your joints may involve learning to re-do every day things in a way that consciously helps to lower stress on your joints.

Here are a few simple tips to keep in mind:
1. Avoid excessive strain on joints.
2. Avoid being in one position for too long. This is especially true when you’re caught in long traffic jams on your way to work! If it’s a long wait, it’s probably a good idea to get out of the car and stretch your muscles periodically.
3. Keep an active lifestyle.
4. Get a good night’s sleep.
5. Use stronger joints more often.
*For example, you may want to use your shoulders to push open doors instead of your wrist and elbow.
6. Use both hands to carry your shopping bags.

In fact, common reasons for some joint aches can be simple things we can avoid, such as using incorrect postures while lifting, prolonged sitting or standing in one place, or using incorrect exercise techniques.

Many kinds of work that might force you into an “unnatural” position repeatedly can lead to joint aches. Take for example, sitting in an uncomfortable position, twisting a screwdriver, or gripping tools.It’s hard to escape the jobs we do, but we can start taking some conscious steps to avoid unnecessary stress on joints that may gradually lead to joint injury. By taking care of our joints today, you might find that they will take care of you well into your senior years.

1,3-Dimethylpentylamine (DMAA)

2011-03-03T08:18:00.000-08:00

1,3-Dimethylamylamine (also called DMAA, 1,3-Dimethylpentylamine or methylhexaneamine) is a potent CNS (central nervous system) stimulant derived from geranium oil.

Today, you can find DMAA in many over the counter sports and weight loss supplements.

You can find it in the sports' supplements front.

Products such as:
USP Labs Jack3d
Isatori's PWR
Nutrex HemoRage+

In these "pre-workout" formulas, 1,3-Dimethylamylamine is added to provide a boost of energy and concentration that enables users to press through the most grueling of workouts.

Weight loss products that feature 1,3-Dimethylamylamine in their formulations include:
OxyElite Pro
Spirodex
Roxylean

Claims include increased energy and fat burning, an elevated metabolism!

Reduce Cellulite with Exercise:

2011-03-01T08:40:00.000-08:00

Exercise to reduce cellulite is one of the best ways to get rid of cellulite, and it can help build and firm the muscles in the lower part of the body where cellulite problems are the worst. Cellulite exercises such as walking, jogging, bicycling, walking, kneeling, hip extension and yoga have been recommended as a way to control and combat cellulite. Of all forms of exercise to reduce cellulite, yoga is one of the most unique because it teaches you to control both your body and soul. Before taking an action to get rid of cellulite, you should do enough research on the best available cellulite treatments.

The actual ideal cellulite exercises include cardiovascular cellulite exercise like walking, jogging and swimming that stimulate blood flow and lymphatic circulation. Incorporating strength-training exercises that are simple and complex, which include: squats, lunges, leg presses, and leg curls.

Another type of cellulite exercise is the anaerobic muscle workout which should focus on your thighs, hips and buttocks. Cardio exercises, like using an elliptical machine or running on a treadmill come to mind when it comes to losing fat. It helps the fat trapped under the skin, move into the bloodstream and out of your body. However, if you really want to lose cellulite, you should also work on strength training. Cardiovascular exercise also promotes sweating, which helps cleanse the skin and burn fat.

At your local gym you can find the leg curl machines. For leg curls, begin with a comfortable but slightly challenging weight set, I recommend that you increase your weight on each set. You can do squat exercises in several ways like: swiss ball, bench, barbell or Smith machine. I like to use all three methods on different days during training.

Ex:
Swiss Ball Squat:
For the squat exercise with Swiss ball, stand with your back against the wall. Place the ball directly behind your back and knees. The ball will help you do squats more comfortably, because it gives you a slight bounce back up. With the exercise ball, I tend to do more squats than with other methods. You can try the above cellulite exercises to get rid of your cellulite naturally.

Best times to....

2011-02-23T10:03:00.001-08:00

• 6:30a It is best to weigh yourself – basically because you haven’t eaten anything yet.
• 6:35a in the morning is the best time to work out – exercising on an empty stomach means that you will burn stored fat instead of what you have just eaten.
• 7:30a is the ideal time for breakfast, because this will help to kick start your metabolism.
• 8:00a you should have something like a glass of really cold water to give your metabolism a bit of a boost.
• 10:00a when you are not hungry or thirsty, is the ideal time to go grocery shopping. This is ideal because you are more likely to make sensible and healthy food purchases then.
• 12:00a or 1:00p is the best time for lunch, because enough time has elapsed after breakfast and if you put off lunch you will be tempted to have some or the other unhealthy snack.
• At 6:15p a fiber supplement is advisable so that you aren’t ravenous just before dinner.
• Eat dinner at 6:30 so it is a few hours before bedtime.

Foods that help in weight loss and enhance fitness:

2011-02-22T06:27:00.001-08:00

There may be some surprises when it comes to which foods may aid in weight loss.

1. Full Fat Cheese: Can aid in weight loss because of the linoleic acid, which boosts metabolism.

2. Almonds: High in good for you fats. Great source of Vitamin C and help boost your immune system.

3. Coffee: Helps increase the body's metabolic rate (by as much as 15%).

4. Green Tea: Three cups a day can help burn an extra 25+ cal/day, and boost metabolism.

5. Chili peppers: Chemicals in the spicy peppers help boost fat burning.

6. Eggs: Aid in weight loss by using natural amino acids, which help build lean muscle.

7. Portobello mushrooms: Contain copper and pantothenic acid potassium, which aid in weight loss.

Weight Loss Strategies:

2011-02-18T09:40:00.001-08:00

Do you want to lose weight? Pick a diet, any diet. There are so many kinds of diets, how can anyone know which one is best? Many have gimmicks, such as drinking vinegar, or eating grapefruit, or eating only rice and fruit, or counting points, or picking cards. Some plans sell you food you should eat. Some let you pick and chose from certain lists. Proponents of diet plans show pictures and read testimonials of people who have lost 30, 50, 100 pounds on their diet and promise that you can achieve that success too.

Gimmicks don’t work for weight loss:

The truth is that when a person follows a diet where they’re consistently consuming fewer calories than their body uses, they will lose weight. If weight loss is the only goal, pick any plan. The problem with regimens that have a gimmick is people can not or will not continue with the gimmick. In some cases, the diet is not healthy for long term use. Even commercial diet plans that provide good, balanced nutrition can be expensive to stay on for the long haul. The result is that about nine out of 10 people who lose weight gain it back.

A balanced diet gets results:

The best way to approach dieting is to eat a balanced diet with vegetables, fruits, legumes, grains, lean meat and fish and if tolerated, low fat dairy but only in the amount needed to maintain one’s normal weight. So, for a person who is 250 pounds but normally should be 150 pounds, the best approach is to eat a balanced diet for a 150-pound person. This could be as little as 1500 calories per day or 11 calories per pound of ideal body weight for someone with minimal exercise or as much as 2800 calories or 18 calories per pound for a person who is very athletic.

Focus on consistency in your diet:

The trick is to be consistent. When we reduce our calorie intake, our bodies think we may be starving so we try to absorb and store any extra calories we consume. So if we reward ourselves for a good week of dieting with some high calorie snack, we store those calories and do not lose any weight. It makes us feel as though we are dieting all the time and not losing weight or that we simply can not lose it. Once we begin to eat properly, it is very important to continue to eat only the proper amount of food until our goal is achieved. Done consistently, there should be a 1-2 pound loss of weight each week.

Stay positive and realistic - diet attitude is everything!

Attitude is important in achieving and maintaining a healthy weight. If we think of it as a dreadful task, when the goal is reached it’s too easy to go back to the old habits and regain the lost weight. Rather, proper diet should be a lifestyle choice. Eating the right foods in the right amount is the best plan. Once a proper weight is reached, it is possible to indulge from time to time in small amounts, but frequent overindulgences will add weight back.

Anyone who has been very overweight is likely genetically predisposed and must be vigilant in eating properly. Too much dieting makes the body very efficient at maintaining weight, making it very difficult to keep it off. It’s best always to eat properly in order to stay a normal weight.

Tips to Keep Your Fitness Fire Going:

2011-02-15T07:00:00.000-08:00

Keeping to fitness plan can be difficult for so many reasons – there is boredom, losing motivation, feelings of monotony, wanting to sleep just that little bit extra; there are all the excuses that creep back and send you back to square one.

* Variety in the workout will help sustain interest and keep one motivated. Vary kinds of exercises, the equipment used, where you exercise and the exercise methods. This also helps in making gains – muscles adapt to exercises quickly and one will then stop seeing improvements, variety will keep you making improvements.

* Reinforce the benefits of being outdoors; in fact the benefits of doing anything that involves being active.

* Don’t get bound by a timetable or routine, this is a recipe for boredom. Rather work out anytime and anywhere; please yourself and understand that it is all of benefit to you.

* Fix an event or goal that is to be worked towards. This helps keep motivation levels up.

* Set aside a few hours for yourself each week so that you are able to prioritize your workouts.

* Make it a social event – exercise with family, friends and so on.

* Keep challenging yourself to go further, faster and longer!

Hard to maintain good habits:

2011-02-03T09:00:00.001-08:00

It's about that time. Time we start giving up on all those well-intentioned promises we make to ourselves year after year to eat more fresh fruits and vegetables, to spend 30 minutes in the gym each day, or to start a walking program. Breaking unhealthy habits and starting healthy ones is hard, and most people require several attempts to succeed. There's good evidence that even multiple intensive lifestyle counseling sessions led by trained professionals are only mildly helpful.

Compounding matters is the fact that every individual is different. You probably know people who’ve lived to ripe old ages in perfect health despite having eaten eggs every day of their lives or not exercising. My great-grandfather smoked cigarettes for 80 years, but died peacefully in his sleep in his late 90s. (Maybe he would have made it to the century mark if he'd quit.) Some researchers have suggested that a more effective way to motivate people to change their lifestyles could be to give them personalized information about their risk for common chronic conditions such as cancer and heart disease. Others, though, have worried that this knowledge could encourage complacency among those who learn they’re at below-average risk. Why quit smoking, for example, if you think your genes will protect you from lung cancer?

Two recent studies have investigated. The first study, published in the January issue of the Annals of Family Medicine, randomly assigned about 4,000 primary care patients ages 35 to 65 to either a Web-based tool that used patient-provided health and family history information to give tailored lifestyle recommendations, or a generic prevention message. After six months, those who received the personalized messages were more likely than the generic-prevention group to consume five or more servings of fruits and vegetables daily and exercise for 30 minutes at least five times per week. Perplexingly, the personalized intervention actually made patients less likely to get their cholesterol level checked, and it had no impact on whether they quit smoking or got their blood pressure or blood sugar levels measured.

The second study, published earlier this month in the New England Journal of Medicine, took a more high-tech approach to understanding whether giving people a glimpse of what may lie ahead could help squash bad habits and inspire healthy ones. About 2,000 adults were offered the chance to purchase a genome-wide health risk profile of a saliva sample at a significantly discounted price ($150 as compared to a typical retail cost of $500 to $2,000). So they provided their DNA and completed standard assessments of anxiety symptoms, dietary fat intake, and exercise at the time of study enrollment and again three months later. The researchers found no changes in their anxiety levels, lifestyle behaviors, or their use of screening tests between the two periods. And only 25 percent of participants said they shared their test results with their physician.

The message of these two studies is that providing personalized health information to people based on the “old fashioned” collection of family history data is likely to be at least as good, if not better, than sequencing their genomes. A potential reason for why participants in the New England Journal study weren’t able to change their health habits is that high-tech genetic profiles can’t substitute for personal contact. So if you fear that your New Year’s resolution may be falling by the wayside, I encourage you to make an appointment to see your family doctor to discuss small, realistic steps that you can take to get back on track. Obviously, your doctor can only do so much by outlining your personal health risks and suggesting ways you can reduce them. The rest is up to you.

Food Label Lies:

2011-02-02T11:44:00.001-08:00

It's a fact of the grocery store that the most healthy food often has the least marketing muscle behind it. The best source of fiber and vitamins is fresh vegetables and fruit, and yet it's the processed, packaged junk food fortified with vitamin and fiber powder that screams for attention. The Center for Science in the Public Interest recently published a comprehensive report on the subject, a persuasive indictment delicately called "Food Labeling Chaos."

Consumers need honest labeling so they can spend their food dollars wisely and avoid diet-related disease. Companies should market their foods without resorting to the deceit and dishonesty that's so common today. And, if they don't, the FDA should make them.

Like listening skeptically to a politician speak, however, you can often decipher the truth amid the lies and misdirection by carefully reading food labels. Here we take a look at nine of the most common ways food labels lie, so you can prepare before your next trip to the grocery store.

1. Made with Whole Grains:

You're standing in the grocery aisle, faced with a choice. On the one hand, there are the Thomas' English Muffins of your youth: white and filled with nooks and crannies practically screaming to be filled with pools of melted butter. On the other: Thomas' Hearty Grains English Muffins, which is "made with the goodness of whole grains." Usually we go for the healthy option, since experts tell us that 50% of your grains should be whole grains.

What you don't realize is that unbleached wheat flour is the main ingredient; whole wheat flour is the third on the list, indicating that the product contains relatively little. Once again, one truth – the presence of whole grains – masks another, that whole grains make up an insignificant portion of the food. So much for healthy whole grains (or truth in advertising).

2. Secret Ingredients:

What could be more straightforward than ingredient lists? So you might think, but there's a lot of room for deception and misdirection in the average ingredient list.

The Center for Science in the Public Interest argues that U.S. nutrition labels and ingredient lists should be a more consumer-friendly. By grouping major ingredients and separating minor ingredients, we'd all be better able to make smarter purchases.

3. Serving Size:

A 20-oz. soda fits easily in your hand, fits easily in your car's cup holder and might even come free with a sandwich at the local deli. But even if a reasonable person might perceive that bottle as a single-serving delivery system, there are 2.5 official servings in there, meaning 100 calories per "serving" ... but 240 calories per bottle.

While major soda bottlers have begun spelling out this single-serving conundrum to the junk-food-consuming public, most serving-size calculations are based on really ancient standards. Some are based on standards as old as the 1970's! Just try to remember the size of the sodas and popcorn given out in 1977 at the drive-in, compared to today at the megaplex, and you get a sense for how much our sense of portion proportion has gotten out of control in the last generation.

And yet, the serving size data on our foods reflect a slimmer more restrained era, when an 8-oz. soda was a weekly treat, not a single glug between fistfuls of Cool Ranch Doritos (serving size: 11 chips). How many people do you know restrain themselves to 11 chips? Or to a half-cup of ice cream? Or a single cup of cooked pasta?

4. Contains Omega-3s:

Everyone knows omega-3 fatty acids are healthy, but that doesn't mean every product emblazoned with the word is a healthy source of it. The FDA allows certain foods that are rich in two of the omega-3 fatty acids to advertise that they can reduce the risk of coronary heart disease, but only if they're also low in saturated fats or other risk factors.

Which is why many eggs and some walnuts use this bit of marketing misdirection: the packaging has the word "omega-3," but nothing specifically about heart health, according to the Center for Science in the Public Interest. The FDA specifically prohibited eggs from carrying the "qualified health claim" linking omega-3 fatty acids to heart health because eggs are high in cholesterol; it ruled out walnuts because the omega-3 fatty acid found in the nuts isn't one of the two that has been linked to heart health. These products, and others, dance around the truth and the law by simply stating that they contain omega-3s, which bathes the food in a healthy light they don't necessarily deserve.

5. Made with Real Fruit:

That candy has real fruit in it. It must be good for my kid.

The marketing around "real fruit" is so egregious that, for many shoppers, it doesn't pass the sniff test. But we all get weak-kneed when faced with something potentially yummy, so let's take a look at some of those misleading marketing techniques.

Case-in-point: Fruit Juice Treats for Preschoolers. Its package blooming with pictures of ripe oranges, raspberries, cherries, peaches, grapes and pineapple, its only fruitlike ingredient is fruit juice concentrate, which the Dietary Guidelines for Americans considers just another form of sugar. Not surprisingly, the primary ingredients are also sugar and ... well, sugar (corn syrup). It's candy.

Bottom line: If you want real fruit, buy real fruit. If you want candy, buy candy.

6. 0 Trans Fat:

After numerous studies showed that these fats boost "bad" LDL-cholesterol levels and lower "good" HDL-cholesterol counts (they've been called "the most potent type of fatty acid in terms of increasing the risk of coronary heart disease"), the U.S. required companies to disclose trans fat content in their foods.

While some companies reformulated their products to reduce the use of risky fats, many just replaced trans fats with saturated fats. These reformulated foods are basically just as bad, but they scream one truth: "0 trans fats!" to obscure another: "Still bad for your heart!"

7. Free Range:

Ah, the idyllic red barn. The rays of sunshine streaming over the hillside. You feel good buying those "free range" eggs knowing that the chickens tasked with producing those little protein-filled shells lived happy, cage-free lives. The sunny label says so. But those few extra cents you plunk down for the "free range" eggs might be paying a savvy marketer, rather than an ethical farmer, because the government doesn't regulate the use of the phrase "free range" or "cage free" on eggs. Legally speaking, it's meaningless, according to Consumer Reports' Eco Label Decoder.

The Department of Agriculture does have rules for use of the term on poultry. It means chickens must be granted the luxury of exactly five minutes of "access" to the outdoors every day, a token prize for a short, dirty life that can also include an unceremonious severing of the beak, wing-to-wing crowding in a shed that's more hangar than coop and more chicken poop than you ever want to contemplate while planning a meal.

Those eggs you buy may have been raised ethically, with room enough for hens to roam the yard and peck contentedly at the dirt. But there's no guarantee in the "free range" label.

8. Contains Fiber:

Fiber is fiber is fiber. Right? Who would have any reason to think otherwise? You might if you knew the fibers advertised in many foods are mainly "purified powders" called inulin, polydextrose and maltodextrin, according to the Center for Science in the Public Interest. These "isolated" unnatural fibers are unlikely to lower blood cholesterol or blood sugar, as other fibers can, and two of the three won't even "help with regularity," according to the CSPI. Currently, fiber is being added to foods such as ice creams, yogurts, juices and drinks so that manufacturers can brag about their fiber content. However, these products do not contain the traditional sources of fiber associated with a variety of health benefits.

There may be nothing harmful about maltodextrin, (made from corn, wheat, rice or potato starch), polydextrose (made from glucose and sorbitol) or inulin (a carbohydrate derived mostly from chicory roots and other plant roots). But these ingredients act more as low-calorie filling agents (and high-value marketing agents) than proven health agents. For the real thing, look for foods like whole grains, vegetables, fruits and beans.

9. Tastes Like Medicine!

Food isn't medicine, is it? The FDA allows food manufacturers to make certain preapproved "qualified health claims" about the health benefits of nutrients in food, but only if those foods meet a range of healthy criteria, like low fat, cholesterol and sodium content. But, according to the Center for Science in the Public Interest, marketers have stretched this inch into a long mile. For instance, food makers can't say that their product "helps reduce the risk of heart disease" without FDA approval, so they say that it "helps maintain a healthy heart." That's why several public health groups, including the American Heart Association and the American Cancer Society, have voiced concern about this trend.

In the most famous recent example, the FDA stopped General Mills from labeling Cheerios with cholesterol-reducing claims it wouldn't allow on some prescription drugs.

Bottom line: Food is food, not medicine.

Healthy Eating With Limited Time and Money: Q and A:

2011-01-31T07:15:00.001-08:00

Yes, maintaining healthy habits is a challenge with limited time and money, but you still have a lot more control than you think.

Q: I only have time to grocery shop once every seven to ten days. How can I include plenty of vegetables and fruits without losing lots of them to spoilage by the end of a week?

A: Each time you shop, buy a range of vegetables and fruits that includes some you can count on to last longer. Then make sure to use the choices that go bad more quickly in the first few days, followed by the others in an order based on their storage qualities. Limit your purchases of more perishable vegetables and fruits to only as much as you’re likely to use in the first few days. This includes artichokes, fresh asparagus, ripe avocados, broccoli, green beans, mushrooms, watercress, and mustard greens and other fresh greens. Get another few days’ worth of produce for use after that, such as cucumbers, eggplant, zucchini, kale, fresh spinach, lettuce and fruits such as grapes, plums and fresh pineapple. Produce for the end of the week can include cauliflower, cabbage, Brussels sprouts, bell peppers, and fruits such as oranges and grapefruit. Some vegetables can easily survive a week to ten days if stored correctly, so save those for last: carrots, celery, beets, sweet potatoes and winter squash, as well as fruits like apples. Buy choices like bananas, avocados and pears that ripen after purchase in several stages of ripeness to become ready at different times when you are ready for them. It also pays to pick up a few frozen vegetables and fruits, dried fruit, canned tomatoes and other canned vegetables and fruits (with no added salt or sugar) for use after you’ve gone through your fresh produce.

Eat Healthy For Less:

2011-01-27T08:34:00.000-08:00

Try these simple ways to trim costs without skimping on nutrition.

These days we're all tightening our belts. Watch out how you eat, though, or you could be loosening yours a notch or two. When times are tough, it's tempting to buy high-calorie, processed foods (think chips, cookies, and doughnut holes), which tend to cost less than lower-calorie, more nutritious stuff–things like veggies, fruits, and whole grains. But with a little know-how, you can save money on groceries without skimping on nutrition.

1. Balance the bulk. Stocking up on whole-grained rice, pasta, and other staples from the bulk bins can save you money. Just don't buy more than you can use before it spoils.

2. Practice portion control. When it comes to meats, the biggest mistake people make is overestimating how much they need. Let your palm be your pilot: 3 ounces–roughly the size of a woman's palm–is an average serving for women; or 4 ounces (the size of a man's palm) for men.

3. Bypass prepackaged foods. Do a little more prep work yourself and skip the premade pizza crusts, shredded cheese, and prewashed salad greens. This trick alone can trim 10 to 20 percent off your food bill.

4. Know when to go organic. Because it's free of pesticides, organic can be a wise choice for strawberries, grapes, and other fruits you eat whole, skin and all. For produce you peel, like bananas, you'll save money with the regular kind.

5. Choose frozen over fresh (sometimes). Pass up out-of-season produce–it costs more and loses much of its nutrients in shipping. Instead, get creative with what's in season, or buy plain, frozen fruits and veggies.

6. Look for the store label. Many grocery chains now offer organic, low-sodium, and other healthy options for less than name brands.

7. Check the unit price. Often listed on the shelf tag, the unit price gives the cost per ounce, pint, or pound. Use it to compare prices across different brands.

8. Don't fall for the hype. Functional foods–items like calcium-fortified orange juice, revved-up sports drinks, teas, and more–can hike up your food bill. You're better off eating foods that provide those nutrients naturally.

9. Watch the scanner. Be smart when you empty your cart: Unload store specials and coupon buys at the end, and make sure they're scanned correctly.

10. Just say no. This one's a no-brainer, but it's worth repeating: Plan your grocery list ahead, and resist those impulse buys.

Healthy Eating to Decrease Stress:

2011-01-26T07:36:00.000-08:00

You can handle stress better when you are as healthy as possible, so eating nutritiously is a good defense against stress. The tips below focus on using nutrition to reduce the symptoms of stress.

*Avoid or limit caffeine. Coffee, tea, some soda pop, and chocolate contain caffeine. Caffeine causes you to feel "wound up," which can make stressful situations seem more intense. If you drink a lot of caffeine, reduce the amount gradually. Stopping use of caffeine suddenly can cause headaches and make it hard to concentrate.

*If you drink alcohol, do so in moderation. If you are feeling very stressed, you might be turning to alcohol for relief more often than you realize. If you drink, limit yourself to 2 drinks per day for men and 1 drink per day for women.

*Make mealtimes calm and relaxed. Try not to skip meals or eat on the run. Skipping meals can make stress-related symptoms worse. You may get a headache or a tight, tense feeling in your stomach. Eating on the run can cause indigestion. Use mealtime to relax, enjoy the flavor of your meal, and reflect on your day.

*Avoid eating to relieve stress. Some people turn to food to comfort themselves when they are under stress. This can lead to overeating and guilt. If this is a problem for you, try to replace eating with other actions that relieve stress, such as taking a walk, playing with a pet, or taking a bath.

Tips to Select a Personal Trainer

2011-01-25T06:26:00.001-08:00

Time was that a personal trainer was a luxury that only the celebrities could hope to afford. Now however personal trainers are a preferred choice among more of us.

So how do you go about selecting a personal trainer, who will ideally help create a program that works for you, sets realistic goals and effectively helps you achieve them?

Consider the kind of training and certification that the personal trainer has. Remember the term ‘personal trainer’ is a rather loosely used one, and the person may not have adequate training. Consider where you will be working out – at home, gym where you are a member or at another facility. Once some qualified individuals have been identified, meet them to see if personalities match, if you feel that they are able to guide you in a way that will actually mean profit for you. Ask them about their training programs which they should be able to explain methodically. If you have any particular ailments, inquire if they will be able to work with and round them; a sore knee or an injured shoulder, high blood pressure, or heart disease and so on. Get references from previous clients, this is an excellent way to check the person’s track record.

So what are you waiting for? Get out and get fit!

Diet Rules That Don't Suck:

2011-01-24T06:43:00.000-08:00

Lose Weight, Not Friends:
Ever notice that the day you announce you're starting a new diet, your friends go AWOL? Here's why: Cutting calories causes your level of serotonin (a feel-good brain chemical) to nosedive, leaving you cranky and unpleasant to be around.

To keep your serotonin levels in check, figure out how many calories your body needs based on your activity level. And make sure those calories are split evenly among protein, whole grains, and produce at every meal.

Unbalanced meals made entirely of refined carbs, for example, cause blood-sugar fluctuations that make you irritable.

Add omega-3 fatty acids to your diet, because research shows that they may fight depression and slow digestion, which helps you stay full longer. (Try eating two or three three-ounce servings of salmon a week, or adding a tablespoon of olive oil, canola oil, or flaxseeds into your daily meals.)

Research shows that your ability to lose weight now hinges on who you hang out with. Are your friends a fat influence?

Lose Weight, Not Money:
When you're on a diet, you expect your stomach to be on the empty side, not your wallet. But researchers at the University of Washington found that the cost of healthy, nutrient-dense foods like whole grains and lean meats has increased nearly 30 percent in the past four years, while candy and soft drinks have gone up only 15 percent.

One money-saving tactic: Eat less meat. Meat is one of the priciest items on a grocery bill, and most Americans eat more of it than they should. Plus, meat is a source of excess calories and saturated fat.

Most women can slash around 15 percent of their daily calories by sticking to one or two servings of meat a day. Fill the void with fiber-rich foods like beans, oatmeal, and brown rice, plus hearty veggies like portobello mushrooms and eggplant. All of these will fill you up for a fraction of the calories and cash.

Lose Weight, Not Time:
In a recent study, 41 percent of women cited "not enough time" as the reason they don't eat better. Spending just an hour or two on the weekend shopping for a week's worth of healthy meals and getting a jump-start on the prep work (cutting veggies, making marinades) will save you time and pounds in the long run. A survey by the CDC found that almost 40 percent of people who lost a significant amount of weight and kept it off planned their weekly meals.

When you don't map out your meals, you're too tempted to grab whatever's nearby, which is often high-calorie junk.

Lose Weight, Not Muscle:
If you drop weight without lifting any, you risk shedding muscle tissue instead of fat. Muscle takes more than twice as many calories to maintain, and it keeps your metabolism revving at peak calorie-burning speed, so it's important to hang on to it.

Your best strategy is to eat lots of protein and strength train for 20 to 30 minutes two or three times a week. Protein will fuel those workouts and help you maintain lean muscle. Eat at least three or four servings of two to three ounces of protein-rich beans, soy, fish, lean meat, poultry, or low-fat dairy every day.

Lose Weight, Not Your Lifestyle:
Watching your waistline doesn't mean you have to become a recluse who spends every spare moment on the elliptical machine. In fact, an all-or-nothing approach is counterproductive. Many women make changes they'll never be able to stick with like: eating nothing but raw food, or vowing to go for a run at 5 a.m. every day. Total deprivation doesn't work.

Ways to Energize Yoor Body:

2011-01-21T07:56:00.000-08:00

Step Outside:

Sure, the last thing you probably want to do when you're feeling a little blah is bundle up and go walk around aimlessly in the freezing cold. Well, do it anyway. Just a few minutes outside in the fresh, crisp air — and away from your desk — will work wonders on your energy and mood. Obviously, this trick works well on a warm, sunny day, too. It's the gift that keeps on giving all year round.

Flirt:
It's fun, it's harmless (or, at least, it should be), and it's effective. Nothing gets the heart pumping and the brain working like a little flirtin' action, just don't do anything stupid. Keep it to conversation — thinking on your feet, cracking jokes, and intellectual banter will energize you plenty.

Drink Tea:
Better than coffee, tea is the beverage of choice for an energy boost. (Notice we didn't say to get a six-pack of crash-inducing 5-Hour Energy drinks). Studies have shown that drinking a cup of black tea four to six times a day reduces stress hormone levels in your body.

Take a Cold Shower:
Katharine Hepburn swore by cold showers, and she had an epic energy level. If you can't commit to an all-together cold one, take your usual shower but turn off the hot water completely for the last two minutes to invigorate you. If you still can't handle it (come on, try it!), or if you want a mid-day alternative, splash some ultra-cold water on your face. We recommend keeping a spritz bottle in the fridge for moments such as these.

Listen to Music:
It's no surprise why our brain's pleasure centers light up when we hear music. (The same brain structures that are active during euphoria-inducing stimuli like sex and drugs are clicked on with a good Glee mashup, too!) So, plug those headphones in and work along to your favorite jam.

Wear Bright Colors:
Ironically, your current state is partially determined by the mood you project to others and the reciprocating mood they project back to you. Wearing dark, somber colors get you the same reaction. But, bright colors and fun, interesting patterns give you an equally bright, peppy response. We know, we know … black is so flattering! Just save those duds for days you don't have an energy deficiency.

Smell a Lemon:
Vitamin C is a miracle worker. Not only does drinking it help, but even smelling the stuff can revitalize your senses and cure chronic fatigue. Citrus scents from oranges, lemons, and limes stimulate alertness. So grab the fruit, or a lemon-scented body lotion, and sniff away.

Take a Disco Nap:
This one's tricky. If you don't keep it short — five to 10 minutes, max — the power nap could have the opposite effect. So, set a smoothing-but-stern alarm and jump up from your bed, couch, or chair (the most recommended location for your mini-snooze sesh) when time's up.

Eat a Piece of Chocolate:
Like a nap, this one can present a challenge if willpower is something you are lacking in addition to energy. To help limit your intake to one piece, keep some individually wrapped chocolate squares on hand. Eating one will give you an endorphin buzz. Plus, the slight amount of caffeine chocolate contains (dark chocolate has more than milk chocolate) won't hurt, either.

Hit a Pressure Point:
Acupressure techniques have long been used to cure migraines, stress, and tension. Although the ancient tradition isn't as popular as acupuncture, it's sans those pesky needles, and we like that. So, pinch the point between your thumb and forefinger for several minutes to give you a quick energy boost.

Bad Girl's Guide to Being Healthy:

2011-01-19T08:07:00.001-08:00

New research shows that some seemingly naughty behaviors can actually be beneficial.

Scientists have already given their blessings to guilty pleasures such as nibbling chocolate (it's high in antioxidants) and sipping wine (red vino is heart-healthy). Now, studies are finding upsides to other so-called "bad" behaviors.

Anger:

A little anger may be a tonic for both your mind and body. For example, new studies suggest that riled-up people make better decisions. And researchers at Carnegie Mellon University found that anger,as opposed to fear or anxiety,can prompt your brain to release less cortisol, the powerful stress hormone linked to problems like obesity, bone loss, and heart disease. It's more difficult for women to express anger effectively, because we're 'supposed' to act nurturing and sensitive. So let your anger out. Just don't go overboard; chronic rage is unproductive.

Downing Coffee Could Cut Your Cancer Risk:

Coffee's most exalted attribute:energy-boosting caffeine,has nothing on its real health superpowers. Studies show that drinking daily joe may minimize your risk for Parkinson's disease, cancer, and type 2 diabetes. Why? Most chronic diseases are related to inflammation, and coffee is full of anti-inflammatory compounds. Coffee also has more antioxidants than almost any other food. Sip one to three high-octane or decaf cups a day, but make sure you steer clear of fat traps such as whipped-cream-topped lattes. If you're piling on calories,you're probably wiping out the benefits!

Being a Slob May Help You Breathe Easier:

Messy women everywhere cheered when a British study found that an unmade bed could nix in-house allergens (turns out, tucked-in sheets can offer dust mites a covered breeding area). But here's even more encouraging news for the not-so-tidy: Environmental and internal medicine experts say you should focus on keeping your home reasonably clean, not entirely pristine.

The push to disinfect our homes isn't healthy. A little messiness is OK. Zapping every germ around including, the harmless ones,can clear the way for more serious or resistant strains. Plus, certain household disinfectant sprays and air fresheners release chemicals that can heighten asthma risk. Skip spray cleaners in favor of environmentally friendly pourable ones,and don't forget that a simple clean damp cloth can do wonders.

Drinking Beer May Benefit Your Heart & Bones:

Go ahead, crack open that brewski: Research indicates that beer could be an even better heart-disease fighter than red wine. The refreshing stuff is made with malted barley, which happens to contain the same heart-protecting antioxidants that give red wine its good name. But beer also packs high levels of vitamin B6, which keeps our bodies from building up homocysteine, a chemical linked to increased coronary risk. And your whole body gets a boost in the form of silica, a compound that helps strengthen bones. Bamforth suggests sticking to one beer a day. Look for brews made with ample pale malt and hops (i.e., pale ales), which are especially rich in silica.

Surfing on the Internet Might Tune Up Your Brain:
All that online shopping may yield more than a fab pair of heels. A new study at the University of California at Los Angeles found that just one week of frequent Web browsing can fire up your brain's complex-reasoning hubs.

Time online may improve your ability to make decisions. It's possible that the more we surf, the more efficient our brains can become at strategizing. It's like going to the gym. After a while, you can lift more weight with less effort. But scientists aren't giving i-geeks free license to click around all day and night. Take regular breaks and, be sure to socialize with actual humans.

Chewing Gum Can Keep You Trim:

We hate to burst the bubble of etiquette watchers, but recent research shows that chomping on gum—ever so politely, of course—can improve both short,and long term memory (scientists are still figuring out exactly why). And chewing the stuff might also help you slim down, according to new research. Animal research suggests that frequent chewing can stimulate the brain's satiety center, which is responsible for making us feel full.

(Bonus: The subjects also had higher energy levels.) Go with a stick of the sugar-free kind.

Boost Positive Effects of Your Workout:

2011-01-18T06:27:00.000-08:00

Science makes a pretty compelling case for the power of exercise. Working up a sweat has been shown to do everything from boosting your mood to fighting cancer, from making you look younger to fending off a cold. But as healthy as a good dose of physical activity is, you can unlock even greater health benefits by also eating right, taking supplements, and getting a good night’s rest. Give your body an extra boost of health with these energizing pairings.

Fight Sickness:
Maybe it’s time to trade in your Tylenol for the treadmill. Appalachian State University researchers found that people who worked out five or more times a week, were 46 percent less likely to catch the common cold than those who booked it to the gym less than once a week. Frequent exercisers who did get the bug recovered about 1.5 times faster. Regular doses of heart-pumping aerobic activity appear to activate your immune system, boosting the number of bacteria-zapping macrophages and circulating the cells around your body more quickly.

Boost Your Mood:
Thirty minutes of power-walking, three times a week may be as effective at improving your mood as popping depression meds, says Duke researchers. Aside from triggering a rush of feel-good endorphins and serotonin, exercise stimulates neurons to grow in the hippocampus, your brain’s mood and memory center.

Lower Your Stroke Risk:
Cardio exercise is good for your heart, sure. But it also helps maintain a steady stream of blood and oxygen to your brain, reducing your risk of stroke. A British Journal of Medicine study found that people who regularly exercised for most of their lives (from ages 15 to 55), were 80 percent less likely to have a stroke. Ten years of frequent exercise cut their risk by more than half. Why? Regular rounds of cardio help lower your blood pressure, boost HDL levels, and increase blood vessel elasticity, all of which lessen your chances of developing blood clots.

Relieve Stress and Look Younger:
Sure, it feels good to let out a good roundhouse kick in class after a hard day in the office, but any type of exercise is going to help release pent-up frustration. An intense session at the gym doesn’t just help you feel better, you’ll look better, too. Exercising for 45 minutes, three times a week fights off stress-related cellular damage, according to UCSF researchers. Physical activity seems to protect your cells' telomeres, parts of chromosomes that protect your cells from deterioration and are an indicator of cell longevity. Translation: Your cells appear younger and so do you.

Sharpen Your Memory:
Hit the gym and become a regular Sherlock Holmes. Exercise can improve your memory recall as much as mind games. Plus, University of Washington researchers found that 45 minutes of vigorous aerobic exercise can improve the brains of those with early signs of Alzheimer’s compared to those who just do stretching and balancing exercises. While the mechanism behind this is still unknown, mice studies point to the fact that exercise may protect your brain from beta amyloid plaque buildup, a sign of brain decay.

Sleep Better:
A recent study in the journal Sleep Medicine found that 30 to 40 minutes of aerobic exercise four times a week can improve your sleep quality and duration. Just be careful about working out late at night—the exercise high can get you too jazzed up too close to bedtime. Your body needs up to 6 hours to cool down post-exercise, and it’s that drop in temperature that triggers feelings of sleepiness.

Fight Colon Cancer:
Kick back cancer every time you lace up your sneakers. About 50 minutes of walking at a moderate pace daily can cut your risk of developing colon cancer by 24 percent. It’s good to stay active even if you do develop colon cancer. Keeping up a similar level of exercise can decrease your chances of dying from colon cancer by nearly half, say researchers from the Dana-Farber Cancer Institute.

Focus and Go With The Flow:

2011-01-17T06:16:00.000-08:00

New research shows how often our minds wander, and reveals that we're happier if we pay attention.

How much of the time do you spend living in the present moment?

If you're like most of the people who attend my lectures on mindfulness, your mind wanders a lot. The To Do list... What's for lunch?... Last night's argument... Pick up the dog at the vet... How's Mom doing? An endless stream of thoughts flows through our minds. And if your mind is wandering right now--come on back and wrap your mind around this:

Trying to develop better focus is a more important goal than you might think. A study published this month in the journal Science revealed how distracted most of us are, and the price we pay for it. The research, done at Harvard University, found that people in the study were thinking about something other than what they were doing 47% of the time!

The details: The researchers, led by Matthew A. Killingsworth, PhD, and Daniel T. Gilbert, PhD, surveyed 2,250 iPhone users (ages 18-88; average age 34) by calling them at random moments and asking them what they were doing, what they were thinking about and what they were feeling. When subjects were paying full attention to what they were doing, they were more likely to report feeling happy. In fact, paying attention or not paying attention to what they were doing had more of an impact on reported happiness than what particular activity they were engaged in.

However, there were a few activities that people enjoyed (and paid attention to) a lot more than others. Any guesses? Yes, topping the list of 22 activities in terms attention was making love, followed by talking to other people, and then exercising. At the bottom were resting, spending time on the computer (uh oh!), and working.

The type of distracted thinking the subjects engaged in also had an influence on their happiness. Not surprisingly, entertaining unpleasant thoughts made people especially unhappy. Brooding thoughts, obsessive thoughts, worry thoughts, "what if?" thoughts--these are the food that unhappiness feasts on. These thoughts fuel anxiety, depression, and other negative mood states.

What it means: This research highlights the powerful emotional impact of flow, the state we are in when we are deeply absorbed in an activity. The concept of flow was first described and popularized by psychologist Mihaly Csikszentmihalyi, PhD. Whether we're making love or making a meal, painting a portrait or painting the house, running our business or running a marathon, when we are in a state of flow, we tend to feel happy. We barely notice the passage of time or the outside world; we are in the moment and totally into the task at hand. The better focus we have, the easier it is for us to enter a state of flow.

The research also points to the importance of mindfulness, an intentionally generated state of focused attention that also boosts happiness. In the last decade, neuroscientists have discovered how living mindfully in the present re-wires our brains for joy. Over time, practicing mindfulness increases activity in the left-prefrontal cortex, the part of the brain most active in happy people. We all have the potential for clear-minded happiness, but in our high-distraction culture, many of us have to work at developing it.

If you tend to have a wandering mind, there are several ways you can enhance your ability to be more present:

Get into the flow.
In your free time, choose activities that bring you fully into the present: Walking in nature, stimulating hobbies or crafts that require focused attention, exercise or sports, or simply spending with other people for conversation and camaraderie. When you are working, give yourself opportunities to be fully absorbed in each of your activities--to the extend that you can, arrange your schedule so you can work on single tasks for long periods of time.

Uni-task, don't multitask.
Avoid the temptation to multitask--studies show that it's not an efficient way to get things done. If you get restless doing just one activity, move between two or three activities, giving each one your full attention for 10-15 minutes at a time, rather than trying to do multiple things at once.

Take a walk--mindfully.
Usually we walk with the intention of getting somewhere. Walking mindfully is about being somewhere, and developing your capacity to be fully present. As you walk, let your attention focus on the sights, sounds, scents, and sensations of the world around you. Notice what you feel in your body as you move. Intentionally tuning into your present moment experience helps you improve your ability to focus.

Allocate separate blocks of time.
Plan, problem-solve, create, and strategize. Use a journal and to-do list to keep track of your ideas. If you dedicate a specific time each day for planning, problem-solving, and even worrying, you'll be less likely to be distracted by those mental activities at other times of the day.

If you spend too much time brooding or obsessing, set a time limit.
Most brooding is unproductive and just makes you miserable, but it can be hard to break the habit. If you notice yourself worrying or ruminating over something, give yourself 5-10 minutes of worry time. If you haven't worked the problem out in 5-10 minutes, additional time brooding is not likely to help. When the time is up, simply get up and do something else. You could call a friend, take a walk, read a book or magazine, or do a chore. In time, you'll find yourself overthinking less, and enjoying life more.