On a daily basis, in my current work environment, I encounter people who want to do nothing but complain about the way that they are and yet do nothing to change it. They ‘accept’ that this is the way nature intended their body to be. How very wrong they are. Nature doesn’t force feed you coffee…
Okra is also known as lady’s finger because of its shape. Okra actually is a powerhouse of valuable nutrients. It contains vitamin A, vitamin C and folic acid. It is low in calories with about 15 calories per 100 gram serving. The same size serving has about 2 gram of fiber and 1 gram of…
Whole-grain cereal and English muffins don’t scream sweet, yet these and other seemingly healthful foods can be sugar minefields. “During the fat-free craze of the ’80s and ’90s, manufacturers removed fat from packaged foods and replaced it with sugar to make up for the lack of taste,” Farrell…
Your heart pumps 2,641 gallons of blood through your body every 24 hours. Exercise decreases your resting heart rate by 10 beats per minute. If you exercise for at least 30 minutes, 3 times a week, you are saving your heart 262,800,000 beats every 50 years.
A study : meditation could hold promise in pain management
"So it’s not just some sort of mumbo-jumbo. It’s doing real things in our brain," said senior author Robert Coghill, a neuroscientist at Wake Forest Baptist Medical School in North Carolina, who admitted to being doubtful of meditation’s purported benefits prior to the research.
Meditation can significantly reduce the intensity and perception of pain — and the effects aren’t just in a person’s mind, researchers have found.
The research also showed that meditation increased activity in the anterior cingulate cortex, anterior insula and the orbito-frontal cortex, he said, explaining that these regions shape how the brain builds an experience of pain from nerve signals coming from elsewhere in the body.
BAI may replace Body Mass Index, a measure that hasn't been updated for nearly 200 years.
A new way to tell how fat a person is without having to step on a scale may replace Body Mass Index, a measure that hasn’t been updated for nearly 200 years.
BAI offers a potential advantage over BMI because it gives a clearer snapshot of how much unhealthy flab a person carries on their body and eliminates much of the guesswork of whether or not a person is truly carrying too much excess weight. It seems to be able to differentiate how much of a person’s weight is fat and how much is muscle and fat-free mass — although like BMI, it still doesn’t reveal anything about where an individual’s fat is deposited.
BAI still needs fine tuning such additional testing on other ethnicities and with children. But so far, results have been promising. Recent studies with groups of African Americans also have produced good results.
Putting health warning labels on food would be a more effective way to tackle obesity than introducing a “fat tax”, research has shown.
A University of Alberta study found that the cost of a product is not enough to deter overweight individuals from opting for unhealthy food. However, when a high fat content warning was visible on the packaging, consumers considered their choice in more depth.
Researchers have found that sugar may potentially be harmful, in excessive amounts.
In addition to contributing to obesity, heavy sugar consumption may be linked to tooth decay, diabetes, heart disease and colon cancer. For nutritious and delicious sweetness substitute fruit, dried fruit and fruit juice concentrates for sugar when you can. Besides being sweet, they contain vitamins, trace minerals and valuable phytochemicals (plant chemicals that help the body defend itself against disease and aging) all of which are absent in sugar.
Don’t beat yourself up if you’re too tired to get to the gym after a day of housework. Did you know that the average 150-pound person vacuuming for 15 minutes burns 79 calories? That same person only burns 23 calories in 15 minutes while watching TV.
A study published in the American Journal of Human Biology
SPRINTS BETTER THAN MARATHON FOR HEART HEALTH
New research has suggested that high intensity exercise is more beneficial than traditional endurance training when it comes to heart health.
“Our research examines the effects of brief, intense exercise when compared to traditional endurance exercise on the markers of CVD in young people,” said lead author Duncan Buchan from the University of the West of Scotland.
The following stretches (many of which are commonly performed) are considered risky (M. Alter uses the term `X’-rated) due to the fact that they have a very high risk of injury for the athlete that performs them. This does not mean that these stretches should never be performed. However, great care should be used when attempting any of these stretches.
A study published in International Journal of Obesity
Researchers have found that those who get between six and eight hours of sleep a night are twice as likely to reduce their desired weight when put on a diet for six months.
“This study suggests that when people are trying to lose weight, they should try to get the right amount of sleep and reduce their stress,” said lead author Dr Charles Elder of the Kaiser Permanente Centre for Health Research, in Portland, Oregon.
“Some people may just need to cut back on their schedules and get to bed earlier. Others may find that exercise can reduce stress and help them sleep.
“For some people, mind-body techniques such as meditation also might be helpful.”
Visually, an individual may appear “slim” and may fit into that annoying “size Zero” pair of jeans. But consider her fat to muscle ratio. Is her fat percentage within the normal range for her gender and age? Does she have adequate muscle mass to help her function and move correctly?
Eat at least five servings of fruits and vegetables a day.
Eat plenty of green leafy vegetables, especially spinach and sprouted grams which are rich in vitamins and minerals. Don’t overcook food, as it destroys nutrients.
Eat plenty of salads. If you are a non-vegetarian, avoid red meat (lamb beef pork).
Settle for lean meat like chicken and fish. Avoid oil rich in saturated fatty acids such as palm oil and coconut oil and vanaspathi, margarine, butter and ghee. Opt for oil rich in poly-unsaturated fatty acids such as olive, corn, soya bean, sunflower or gingelly oil. Go for a mixture of oils.
Limit your salt intake to two teaspoons a day. Stay off processed foods, as they have high salt content. Maintain a healthy weight.
This, along with lowered salt intake, will help lower blood pressure.
Dr. Opie believes that though 120/80 is considered normal blood pressure, the ideal is 115/75. He recommends lifestyle changes in pre-hypertensive group of people with blood pressure ranging from 130/85 to 140/90.
For those with diabetes and kidney disease the 130/80 parameter should be considered as hypertensive and should be treated for underlying causes.
Dr. Opie has to his credit over 600 scientific articles published in leading journals and as contributions to books.
The reason is because, just like at night, our bodies are still breaking down fats in the morning hours. “When training on an empty stomach, fat metabolism only remains active until the body’s sugar reserves are used up.” When that point is reached, the body’s performance rate falls and you will be forced to end training. If you must go jogging early in the morning, then you should at least eat a food high in carbohydrate such as a banana.
yet many can’t resist peeking at that number every morning. If you can’t bring yourself to toss the scale, you should familiarize yourself with the factors that influence its readings. From water retention to glycogen storage and changes in lean body mass, daily fluctuations are normal. They are all not indicators of your success or failure. Once you understand how these work, you can free yourself from the daily battle with the scale.
Tip one: Stop dieting. Instead, focus on eating great-tasting, belly-filling foods that will keep you satisfied so you won’t be likely to overeat. These foods include whole-grain cereal, oatmeal, green tea, tuna, salmon, apples, walnuts, and lean chicken, beef, and pork.
Source: March 17, 2011. Women’s Health Daily Dose.
Taken from a six part slideshow, Go here to read the entire article
Counting Calories in Food is Not Enough for Weight Loss. Weight control is more than counting calories, it’s also a matter of good diet nutrition. Because a healthy intake of protein, carbs, fat, vitamins, minerals and other micro-nutrients, like phytochemicals, helps to boost metabolism - the rate we burn calories - and weight loss.
Your true age lies not in years or how you THINK you feel but as you ACTUALLY are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life. - Joseph Pilates
Addictions and obsessions are not limited to drugs, alcohol, sex, gambling, and eating. If you cannot live with yourself when you miss a workout, you have issues. There’s nothing wrong with dedication and discipline, but if your day is built around your time in the gym, you might be missing the point. It’s a “health” club, remember? So, in the name of keeping “health” in the equation, here are 10 ways to place your exercise program in proper perspective.
A bulletproof core without straining your neck like crunches do
Strengthens core, psoas, quadriceps
1. Sit with knees bent, feet flat on the floor. Lean back slightly so you’re balancing on your sit bones. Raise your legs so shins are parallel to the floor, knees bent.
2. Extend arms forward, parallel with the floor, palms facing each other. Keeping your chest high and your core engaged, begin to straighten your legs. Hold for 5 to 10 breaths. Repeat 5 times. Why it is good for you Boat a bulletproof core without straining your neck like crunches do.
When you feel hungry and it is not mealtime, give yourself a few minutes before giving in to snacking. Ask yourself if you are hungry or is it boredom? If you do need to eat make sure it is a nutritious snack such as a fresh piece of fruit—-eliminating the unnecessary urges to eat will result in losing five pounds.
Some of us like to work out in the morning, some at midday, some in the evening. But all of us should avoid doing anything that involves bending and twisting in the ﬁrst hour after awakening.
That’s because our spinal discs ﬁll with ﬂuid overnight, according to Stuart McGill, **, in Ultimate Back Fitness and Performance. McGill says the extra ﬂuid magniﬁes whatever stresses we put on those discs. Heavy stretching, as well as heavy lifting, is a pretty bad idea.
The discs lose 90 percent of that accumulated ﬂuid within the ﬁrst hour after rising, McGill writes, which means you should be perfectly safe if you wait sixty minutes to lift or stretch.