WorkOutSmarter

Weight Gain: When to Consult a Doctor

2012-01-31T09:53:00.000-08:00

Obesity is defined as a body mass index (BMI) greater than or equal to 30.

Using the metric system, the formula for BMI is weight (in kilograms) divided by height (in meters) squared.

To find your BMI using pounds and inches, take your weight (in pounds) and divide it by your height in inches squared. Then multiply by a conversion factor of 703.
You are overweight if your BMI is greater than or equal to 25.

The right time to see a doctor is when your BMI becomes 25 or greater. Doctors can treat overweight or obesity with diet and exercise suggestions and sometimes weight-loss medications. If your BMI is between 18 and 24 you are within the normal range; however, if you have gained a lot of weight recently, you may still want to see your doctor. Studies show that people who gain even as little as 4-5 kilograms (10 pounds) have an increased risk of developing type 2 diabetes.

3 Ways to Start Your Own Food Revolution

2012-01-28T04:07:00.000-08:00

Know what you’re eating. In addition to making school lunches healthier, Oliver wants to help Americans become savvier about food — including where it comes from and how it affects your body. He emphasizes fresh, locally grown foods instead of packaged, processed ones that may contain filler ingredients with no nutritional value. Although it may be cheaper or easier to load your freezer with ready-to-serve foods, Oliver encourages families to invest in their health and take the time to cook fresh meals as often as possible. If frozen chicken nuggets are one of your grocery-list staples, for example, consider making your own with fresh chicken cutlets. Offer the kids oatmeal for breakfast instead of pop-in-the-toaster pastries.

Don’t obsess over fancy food labels. Sustainable, organic, free range: While these are all hot trends now in the food world, Oliver would rather see families just focus on buying more fresh foods than get caught up in deciphering such "healthy" labels.

Cook with your kids. Eating meals as a family has proven benefits (studies have shown kids who eat with their families get better grades and are less likely to use drugs and alcohol than those who don’t), but preparing meals together may be even better. Cooking can encourage kids to try healthy ingredients they otherwise wouldn’t touch and teach them about proper portion sizes. It’s also a fun way for you to bond. And you'll arm teens with skills they can use to prepare healthy meals after they’ve flown the coop for college or to live on their own. Give each kid their own age-appropriate job: For example, little ones can rinse vegetables while older kids saute them.

source:everydayhealth

No. 1 Excuse for Not Exercising

2012-01-16T23:24:00.000-08:00

Excuse No. 1: 'I'm Too Busy.'

Everyone has said at one time or another that they’re too busy to exercise. But it’s just a matter of setting priorities, says K.C. Wilder, PhD, a Bucks County, Pa., sports psychologist, cyclist, author, and mother of two. If you want to exercise, it’s just a matter of making the time, whether that means getting up an hour earlier in the morning to go for a brisk walk or taking an hour for lunch and walking with co-workers rather than chatting away in the cafeteria. Need more fitness motivation? A large study in Stroke, a journal of the American Heart Association, found that women who walk for exercise reduce their stroke risk over those who are sedentary.

Get that Energy. Empower Your Body. Love Your Life Always.

2012-01-12T19:41:00.000-08:00

* Determine Your Energy Zappers

* Check the food you eat

* Five minute stretching for quick energy booster (even breathing routines helps)

* Squeeze mini workouts on your busy schedule

* Take it easy on your lifestyle

15 Mins of Exercise can Lower Blood Pressure

2012-01-09T05:12:00.000-08:00

Exercising regularly can help you lose weight, but did you know that it can also help lower your blood pressure? A new study published in the journal Menopause discovered that this was one more benefit obese women could gain from even just moderate exercise.

In the study, researchers recruited 404 obese women who did not exercise regularly and who had higher-than-normal blood pressure. They then randomly placed the women under four groups. One group had to exercise for around 2.5 hours per week—the length of time generally recommended for adults. A second group exercised for only half the normal time while another exercised for around 4 hours per week. The fourth group served as the control group and was told to just carry on as they always had.

While an elevated blood pressure is to be expected from physical exertion, a too-high spike during exercise may bring a risk of heart disease. "One of the things we saw was that even among women with pre-hypertension, a good portion had abnormally elevated exercise blood pressure," said lead researcher Damon L. Swift.

To find out whether regular exercise really does help decrease blood pressure, researchers returned to interview their subjects after six months. They then learned that all three groups who had been assigned exercise regimens showed improvements in their blood pressure level. In fact, the difference between the group that exercised the most and the group that exercised the least wasn’t too big.

This shows that you don't need to spend a lot of time at the gym to reap the benefits of exercise. Simple exercises such as taking your dog out for a walk or climbing the stairs regularly can already make a difference on your health.

Your Pulse Rate Can Determine Your Risk of Heart Disease, Study Shows

2012-01-02T00:29:00.000-08:00

Heart disease is easily responsible for many people's demise over the years. Thankfully, though, it isn’t the kind of condition that sneaks up on you. By watching your blood pressure and cholesterol level, you can more or less determine just how big or small your chances of getting heart disease are. With the newest study by researchers in Norway, you can now deduce your chances of dying from heart disease further by measuring how fast or slow your pulse rates are.
According to data gathered from some 30,000 men and women, those whose resting heart pulse rates increased over time had a higher risk of dying from heart disease. Researchers measured their pulse rate twice around a 10-year gap and found out that those who started out with a pulse rate of 70 beats per minute and moved up to 85 beats per minute by the second reading were twice as likely to die from heart disease. Meanwhile, those who started out at 70 beats per minute and eventually got it down to less than 70 beats by the second reading were 40 percent less likely to die from heart disease.

Keep in mind that all the subjects, at the beginning, had no existing heart condition nor did they have any problems with their health. And while seemingly ominous, this study is actually good news for you. Checking your pulse is quite easy. Before you get out of bed, locate your pulse. Using your index and middle finger, count the number of beats per minute. It’s a hassle-free way of checking up on yourself. Who knows? This might just end up saving your life.

Eat Apples and Pears to Prevent Strokes

2011-12-27T08:48:00.001-08:00

Not all fruits are created equal. Some are tastier and more vibrantly-colored while others, according to a study published in Stroke: Journal of the American Heart Association, are just plain better at keeping stroke at bay. Do you know which fruits may lower your risk of having a stroke?

Luckily for you guys, these fruits are not so hard to come by. The 10-year study, conducted on 20,000 men and women aged 20 to 65, found that eating pale-fleshed produce like apples and pears might have something to do with having a healthier heart.

For one decade, researchers observed their subjects who were, at the beginning of the study healthy and free of cardiovascular disease. These researchers were particularly keen on tallying the kind and number of fruits and vegetables the participants ate and even categorized them by color: green, red/purple, and white.

During the run of the study, 233 cases of stroke were listed. Strangely enough, there appeared to be no clear evidence that brightly-colored fruits and vegetables can lower the risk of stroke. However, the study revealed that those who consumed 171 grams (akin to one medium apple) of pale-fleshed fruits every day were 52 percent less likely to have experienced stroke than those who consumed less than 78 grams of it. To simplify matters, taking in 25 grams of white fruit per day reduces your risk of having a stroke by 9 percent.

Although fruits rich in fiber (enter apples and pears) have been known to contribute to better cardiovascular health, there is still no real explanation as to why white-colored produce have such a significant impact on reducing the risk of getting a stroke. Until the same dramatic results are replicated, researchers cannot actively recommend anything more specific.

It still stands, though, that eating fruits and vegetables is good for your health, so instead of binging on chips and other unhealthy snacks, why don’t you add a little bit more fruit or vegetable into your diet? After all, they do say that an apple a day keeps the doctor away.

Boot Camp Christmas Holiday Workout - Burning Turkey!

2011-12-22T15:48:00.000-08:00

Right gang! Workouts for those that want to work off that turkey + those festive drinks, crisps + nuts!

Workouts should last approx 30 - 40 mins so no reason why you cant fit them into your busy schedule!

Follow the notes, any problems / questions get in touch

Mobile 453637 Email david_christian82@hotmail.com

They should be quite straight forward + most of the exercises ( don’t quote me on this) should be available to view on you tube .

Warm up
25 x Star Jump
20 x Cross Country Skiers
15 x Overhead Squat
10 x Press Up
5 x Jump / Hindu Squat

Workout
1) Mountain Climbers x 20
Sprinters Start + High knee x 20

2) Press Up x 10
Squat x 20 why not add weight? How bout a large sofa pillow?

3) Side Lunge + toe touch x 20
Dips, use a chair x 10

4) Skipping x 50
4 Point Squat Thrusts x 10 ( feet in, feet out together, feet in, feet out apart = 1 rep)

5) High Knee Run x 20
Sit Ups x 20

6) Star Jump x 20
Spiderman’s x 20

Ok, 4 mins constant work on each round, 1 min rest i.e. Star Jumps + Spiderman’s until 4 mins up!

Don’t forget to use a sweat towel! : )

Dreaming Reduces Stress

2011-12-21T04:38:00.000-08:00

Ever have to make a big decision, only to be told to "sleep on it"? There could be some wisdom in that--a study published in the journal Current Biology suggests one benefit of Rapid Eye Movement (REM) sleep is stress relief. According to the researchers from the University of California--Berkeley, dreaming is one natural way we cope with stressful events.

Matthew Walker, associate professor of psychology and neuroscience at UC Berkeley and senior author of the study said, "The dream stage of sleep, based on its unique neurochemical composition, provides us with a form of overnight therapy, a soothing balm that removes the sharp edges from the prior day's emotional experiences."

Studying 35 healthy young adults, the researchers set to find out just how strong an impact dreaming has on people. Divided into two groups, the participants were all made to look at two sets of photos. While both groups had a 12-hour interval in between the viewing of the photos, the first group was not allowed to sleep. On the other hand, the second group was able to get a good night’s sleep before looking at the photos again the next day.

Based on the Magnetic Resonance Imaging results, those who belonged to the latter group—the participants who were able to sleep before looking at the photos again—had decreased reactivity in the brain’s amygdala, which is responsible for processing emotions. Moreover, through the use of electroencephalograms, the researchers were able to detect lesser stress neurochemicals in the brain.

"We know that during REM sleep there is a sharp decrease in levels of norepinephrine, a brain chemical associated with stress," Walker said. "By reprocessing previous emotional experiences in this neuro-chemically safe environment of low norepinephrine during REM sleep, we wake up the next day, and those experiences have been softened in their emotional strength. We feel better about them; we feel we can cope."

source: femalenetwork

Tips to Lose Belly Fat

2011-12-14T05:54:00.000-08:00

Excess fat especially on the belly is the hardest to lose. And that is a fact.

No matter how many twists, side-bends or crunches you do, you will not shred belly fat. Spot reduction seems like it should work, but it doesn’t. You need a well-rounded exercise program that includes cardio and strength training to shrink your belly.

Aerobic activity draws upon fat that is stored for energy. You can perform aerobic exercises that elevate the heart and breathing rate, such as bicycling, brisk walking, dancing or jogging. If you’re just starting out, five to ten minutes may be all you can do comfortably. Over time, progress up to 30-60 minutes three or four times a week to really see results.

Remember, exercise also reduces stress and insulin levels. When insulin levels go up, cortisol – another hormone – goes up as well, which makes you more predisposed to storing body fat.

10 Tips for a Happy, Stress-Free Christmas

2011-12-12T06:00:00.000-08:00

The Christmas season is always a hectic period, involving tasks like decorating, shopping, baking, and more. Family calendars are filled during the holidays, and work, school, and even church activities all demand time and effort. With all that’s going on, it’s easy to get stressed out—something that can really put a downer on your holiday cheer.

The secret to alleviating stress during this Christmas season is proper time management; in this case, a little advanced planning goes a very long way.

1. WORK SMART.
We are all guilty of putting things off every once in a while. The problem with procrastination is that, once deadlines start to loom (and you normally see more of these toward the end of the year than during any other season), we go crazy rushing to meet them. Always anticipate a heavy workload in the weeks leading up to the holiday break. Get as much as you can done before the holiday season bursts into full hectic mode to minimize the things on your to-do list.

2. SHOP SMART.
People in the United States and other countries make use of their safe and reliable online shopping system to avoid having to battle the crowds to shop for their Christmas presents.

3. WHEN IN DOUBT, GO FOR GIFT BASKETS.
No matter how properly organized your Christmas shopping list this year, there will always be those present puzzlers. They are the people who just leave you stumped as to what to get them. Whether it is a neighbor, a coworker, or a relative you just do not know well enough, a basket of wine, cheese, crackers, chocolates, candy, fruit, and other holiday goodies is the safest way to go.

4. DELEGATE.
If you are planning on hosting a holiday gathering, be sure to delegate to avoid having to spend more time in the kitchen and less time with your guests. Remember: nobody likes an absentee hostess, and, frankly, even if you have to pay to get helping hands who will ensure that you don’t spend your time running yourself ragged, you’ll find it’s money well spent.

5. PRACTICE RESPONSIBLE REVELRY.
'Tis the season to eat, drink, and be merry. But be responsible and keep drinking habits in check. The key is knowing how much you can handle and, of course, remembering that you should never drink and drive! Besides which, you should pay mind to your schedule—if you’re meeting your friends for cocktails on a weeknight, try not to overindulge; if you go to work late and hung over the next day, this will just set you back and add to your stress levels once the haze from the booze has lifted.

6. STAY HAPPILY HEALTHY FOR THE HOLIDAYS.
All the madness and mayhem that comes with the Christmas season can make it easy for us to be thrown off our daily routines. Be sure to eat and sleep well, and try to squeeze some workout time into your busy schedule.

7. FOCUS ON FAMILY.
Spending time with family is always a good thing, but, for some people, it can be a cause for anxiety. Be prepared to dodge (and have some witty, inoffensive comebacks for) those criticisms and awkward questions that can come with annual family gatherings.

8. SET YOUR SCHEDULE AHEAD OF TIME.
Deciding where to spend the holidays can put a lot of pressure on a family. To avoid conflicts and, more importantly, hurting the feelings of those you love, discuss your plans with your partner, your parents, and your in-laws ahead of time. Welcome compromise by alternating sides of the family. For instance, you may spend Christmas Eve at your parents' house and then Christmas Day at your in-laws'. When offering holiday greetings to relatives abroad, preset your Skype or phone call schedules so you’re sure to catch them at home (and awake).

9. BRACE YOURSELF FOR TRAVEL TROUBLE.
Travel hiccups are very common around this time of year. Have realistic expectations—heavy traffic, congested airports, overbooked flights, and such. Be physically, emotionally, and mentally prepared to deal with whatever you may encounter.

10. JUST RELAX.
If it starts to feel like all the holiday activities and engagements are too much for you to bear, step back and take the time to breathe and relax. Shut your eyes and meditate, or even take a nap. Remind yourself that this season is really all about giving and spending time with loved ones, and take a moment to remember how occasions like this have been filled with warmth and caring because, in the end, the best Christmas gift you can receive is the presence of friends and family.

Are You Ready for Strength Training?

2011-12-07T02:12:00.000-08:00

According to the latest recommendations from the American Council on Sports Medicine (ACSM) and the American Heart Association, you should be including strength training twice a week as part of your overall fitness routine. Research shows that strength exercises are safe for all ages and that strength training combined with aerobic exercise can improve your physical and mental health.

The Benefits of Strength Training
Strength training is important for everybody, but even more so for older adults because it can slow down the loss of bone and muscle that goes along with aging. Other benefits include:

Weight control
* Lowering the risk of type 2 diabetes
* Relief from arthritis
* Better balance and fall prevention
* Improved cardiovascular health
* Fighting depression

You can get strength training from calisthenics, free weights, machines, and other types of equipment. The important thing is to exercise all the major muscle groups including your arms, legs, back, and stomach. The muscles around your center, called your "core muscles," are especially important to target since they stabilize the rest of your body.

Strength training is usually divided into sets and repetitions. Repetitions, or "reps," are the number of times you do an exercise. A group of repetitions — usually between 8 and 15 — is called a set. If you are able to do more than one set of an exercise, always rest for a few minutes between sets. The ACSM recommends 8 to 10 strength training exercises of 8 to 10 repetitions each, twice a week.

source: diet and nutrition

Chewing Gum May Help You in Losing Weight

2011-12-03T05:16:00.000-08:00

Do you like sweets? So,are you a fan of chewing gum? If yes, this article is for you.

Published in the American Chemical Society’s Journal of Medicinal Chemistry, the study suggests that the simple act of chewing gum can help keep your appetite in check, thus, helping you lose weight. According to Robert Doyle, chemist and lead scientist at the University of Syracuse, it’s all because of the hormone known as human PYY. This hormone is responsible for keeping appetite and energy in line and is usually released when people eat or exercise. Other studies that looked at the hormone have also found that people who are overweight tend to have lower concentrations of PYY than people who are of regular weight. And when injected into both obsese and non-obese individuals, the serum levels of PYY increase and the calories consumed decrease.

Now while it seems easy to just have weight-conscious people ingest the hormone orally, researchers have discovered that the "hormone is destroyed in the stomach and that which isn't destroyed has difficulty crossing into the bloodstream through the intestines." The key is to get the hormone inside the body incognito. There are several ways to trick the body into believing you've eaten, and Doyle has had some success in this field, having disguised the hormone insulin in the past in the form of a vitamin B12 tablet. This time, he intends to try the same thing with PYY using chewing gum. In the same way that nicotine gums have helped smokers quit the habit, Doyle hopes that his new and improved chewing gum would have the same effect. "If we are successful, PYY-laced gum would be a natural way to help people lose weight," he said. "They could eat a balanced meal, then chew a stick of gum. The PYY supplement would begin to kick in about three to four hours later, decreasing their appetite as they approach their next meal."

source: femalenetwork.com

Weight Gain and Aging: How to Fight Back

2011-11-30T07:22:00.000-08:00

A study of weight gain prevention in 284 women showed that women who maintained a healthy weight over a three-year period were more likely to:

* Carefully monitor food intake
* Avoid a loss of control of their diet (binging, for example)
* Not feel hungry

The strategies for combating weight gain as you age are the same you've used before:

* Count your calories
* Eat a hunger-busting diet rich in fruit, vegetables, whole grains, and healthy fats
* Keep fat intake below 30 percent of your calories
* Be physically active, at least 30 minutes a day, five days a week (more if possible)

10 Healthy Breakfast Ideas

2011-11-23T03:48:00.001-08:00

Are you a morning person? If not, let me reiterate that breakfast is the most important meal of the day. So please don't skip that.

Here are some yummy treats that you could enjoy for a superb breakfast.

1. Build on a healthy cereal.
Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.

2. Get off to a berry good start.
Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.

3. Take your nutrition to go.
Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry.

4. Get a good “warm-up.”
Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume.

5. Don’t skip the eggs.
Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.

6. Wrap up some burritos.
Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese.

7. Call on cottage cheese.
Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber.

8. Ham it up.
Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.

9. Don’t rule out a.m. vegetables.
You can enjoy veggies with breakfast if you add them to some eggs. Dr. Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.

10. Think whole grain.
Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.

source: diet and healthy

5 Foods for Glowing Skin

2011-11-18T01:35:00.000-08:00

Why not include this in your beauty regimen? These are not only healthy and nutritious but also can beat any beauty regimen that you have now. Of course, don't forget to exercise - That's a BONUS Tip.

Sweet Potatoes
Keep your skin silky smooth by including sweet potatoes in your diet. They are rich in beta-carotene and, when ingested, are converted into vitamin A, a prime factor in keeping skin touchably soft, says Lisa Drayer, MA, RD, and nutritionist. Not a potato person? Carrots will do the trick, too.

Kiwi
Any food with lots of vitamin C, like kiwi, oranges, and grapefruit, is a big skin saver, according to Drayer. Vitamin C stimulates collagen synthesis and protects against wrinkles. In a study done by the American Journal of Clinical Nutrition, women who had a diet high in vitamin C foods had noticeably less dryness and fewer wrinkles.

Dark Chocolate
Dark chocolate.This has to be too good to be true, right? Wrong! Drayer says enjoying a small piece of dark chocolate will provide high levels of cocoa flavanols, which have been associated with softer, more hydrated skin. Notice we said small. Eating a jumbo Hershey's bar probably won't make you look or feel very good after the fact.

Yogurt
Yogurt makes your skin and nails glow, according to Paula Simpson, international nutritionist and beauty expert. It's a good source of protein and has been found in clinical studies to help stimulate fat metabolism and whittle your waistline. An added bonus: Drayer says thanks to the biotin found in yogurt, it helps increase nail strength.

Nuts and Seeds
Snack on some almonds or sunflower seeds, says Robyn Flipse, MS, RD. They contain anti-inflammatory and immunity-enhancing nutrients, including vitamin E, that help reduce skin flare-ups.

How Does Stretching and Yoga Helps?

2011-11-15T06:56:00.000-08:00

Chronic back pain is hardly life-threatening, but it’s an evil we can all do without. Thankfully, a study reported in the Archives of Internal Medicine reveals that there are now ways to treat or, at least, minimize chronic back pain without emptying your bank account.

In an effort to determine which method would have the most effect on chronic back pain, the researchers studied 228 adults who all suffered from back pain, randomly dividing them into three groups. Each group was assigned a method to work with for a specific span of time. One group (91 participants) was tasked with doing yoga once a week for 12 weeks. Another group (92 participants) was tasked to attend stretching classes once a week for 12 weeks. The last group (45 participants) was, in turn, given the self-help book method of treatment.

Which group do you think fared the best?

Upon analysis of the results, the researchers found out that all three methods had, in varying degrees, contributed to minimizing chronic back pain. Between those who did yoga and those who performed stretching exercises, there appeared to be “no statistically or clinically significant differences” at all. However, both groups did turn out to be surperior over the last group, which only relied on a self-help book.

Apparently, the two methods’ advantage over the self-help solution was their physical component. According to the researchers, “physical activity involving stretching, regardless of whether it is achieved using yoga or more conventional exercises, has moderate benefits in individuals with moderately impairing low back pain. Finding similar effects for both approaches suggests that yoga's benefits were largely attributable to the physical benefits of stretching and strengthening the muscles and not to its mental components."

So whether you choose yoga or stretching, the point is to get moving. Chronic back pain is something anyone can deal with but it’s not something you have to live with.

source:Femalenetwork

Pace Your Eating Habits

2011-11-09T05:56:00.000-08:00

Here's a reminder for both you and your family members. Decrease your portion size, but eat more often. Many fast-food joints offer value meals that include food we don’t need, like soda.

Fast-food fare has concentrated calories that create denser energy you must sweat off. Don’t go for second servings. Avoid the promos offering larger sizes at discounted rates; these only make you eat more.

Take Breakfast Seriously

2011-11-05T05:57:00.000-07:00

Make sure your hubby and kids have full bellies before they leave the house each morning. Breakfast is a signal to the body to return to digesting food properly. If you continue with the fast from the previous night’s meal, the body takes that as a sign to store more fat.

Missing breakfast also means denying the body a certain amount of energy, making it less efficient. And remember that when we’re ravenous, we tend to eat larger portions of food.

What's in Your Gym Bag?

2011-11-01T23:20:00.000-07:00

Whether you exercise at the gym, outdoors, or in the comfort of your home, choosing the right exercise gear should be a priority. Why? Wearing workout-specific sneakers and clothing will not only lower your risk of injury, it will also keep you comfortable and make working out a more enjoyable experience. Check out our list of useful workout gear.

1. Sport-Specific Sneakers. Choose the appropriate athletic shoe for your workout to help prevent injuries, such as blisters and shin splints. For example, if you're a walker, be sure to purchase walking sneakers, which are flexible and relatively flat. If you're doing cross training, buy shoes that are sturdier. Make sure to try on workout sneakers with the socks that you plan to exercise in. For more on socks, see number 4 below.

2. Breathable Workout Clothing. The clothes you wear while exercising are just as important as what you wear on your feet. Workout clothing should provide both comfort and coverage and be made of a material that's lightweight and breathable. Your best bet? Exercise apparel that is made with special moisture-wicking fabrics will keep you cool and dry. Safety can be important as well, especially if you enjoy walking or jogging outdoors early in the morning or in the evening. Wear colorful or light-colored workout clothing with reflective material to stay visible.

3. Supportive Sports Bra. Attention ladies: A good sports bra is a must! Some workout shirts have built-in sports bras, but if they don't, or you're bigger-breasted, be sure to choose a supportive bra that has a T-back or racer-back design to keep the straps from slipping off your shoulders. Many sports bras also come with special venting systems and are made with wicking material to soak up sweat while you work out.

4. Synthetic Socks. Choose synthetic socks over cotton ones because they soak up moisture and keep your feet dry and blister-free.

5. Reusable Water Bottle. It's essential that you stay hydrated while exercising - and that's true not just in hot weather. Drink some water before you start your workout and sip from your water bottle as needed during exercise to prevent dehydration and loss of electrolytes.

6. MP3 Player and Pedometer. Listening to music can help keep you motivated as you're exercising. Some portable music devices now include a built-in stopwatch and pedometer that records the number of steps, distance, pace, time, and calories burned during a workout.

Tofu Recipes to Try

2011-10-29T23:26:00.000-07:00

Rich in protein and low in fat, this vegetarian-friendly food is actually versatile. There are two types of tofu: silken, a softer form of tofu that is often used in dips, spreads and tofu ice cream, and firm. Silken is while firm tofu is a great meat substitute that can be stir-fried, grilled, baked, or steamed. Here are 10.

Go Mex!
Pack a hefty Tex-Mex Fajitas stuffed with spiced-up soft tofu, fresh avocadoes, and hot salsa for that etra kick. Arriba!

Filling and flavorful!
This Chinese-inspired Shar's Spicy Tofu on Rice with ground pork has always been YUMMY Biz Whiz's go-to recipe for cooking demos. Bowl over this!

Soba, so good!
Having a rough day? This hearty Soba Soup with Crunchy Tofu Squares has floaters of squid balls and shiitake mushrooms, too. Great for rainy days!

Fresh is best!
The secret to a successful Tofu with Pea Shoots, Bean Sprouts, and Edamame is the chicken stock that the soft and fresh tofu seeps through during simmering. Oh, it's healthy too!

25 Best Ever Weight Loss Tips

2011-10-25T04:58:00.000-07:00

1. Turn off the screen
Getting away from your desk to eat lunch will help keep your stomach trim. A study published in the American Journal of Clinical Nutrition found those who ate their lunch at their desks ate twice as many calories than those without work distractions. Memory, the research shows, is vital to modulating appetite, and eating while distracted impairs your brain's ability to process calorie intake, so take fifteen minutes out to focus solely on your food to curb cravings.

2. Skip that second drink
Apart from the empty calories there is another reason why you shouldn't imbibe too many alcoholic drinks. Knocking back the equivalent of two glasses of wine (or two beers or two mixed drinks) slows down your fat burning by a massive 73%. According to researchers at the University of California this is because your liver converts the booze into acetate. . Consequently, when acetate levels rise, your body simply burns more acetate, and less fat. In essence, acetate pushes fat to the back of the queue.

3. Eat breakfast (always)
Skipping breakfast sends your body into starvation mode, so your metabolism slows right down to conserve energy. So what breakfast treats should you be eating that are slow to digest and leave you feeling fuller for longer? Try a mix of lean protein with complex carbohydrates and healthy fats - such as an egg white omelet and half a cup of oats mixed with a quarter cup of frozen berries followed by a teaspoon of omega-3 loaded fish oil.

4. Sip java
Make sure you don't skip your morning trip to Starbucks, as a cup of the coffee can increase your metabolic rate by up to 16%, according to a study published in the journal Physiology & Behavior. Caffeine stimulates your central nervous system by increasing your heart rate and breathing. Just make sure you skip the sugar and opt for a straight filter coffee.

5. Eat dessert
No really. "A small amount can signal that the meal is over," says Barbara Rolls, author of The Volumetrics Eating Plan. This doesn't give you carte blanche to end your meal with a massive cream cake though - it is recommended that you end your meal with a small piece of high-quality dark chocolate.

6. Paint it blue
If possible eat your dinner in a blue room; the colour is meant to be a natural appetite suppressant. Blue lights make food look less appealing, while warmer colours such as yellow have the opposite effect. Fast food restaurants have known this for years - which is why almost all of them have yellowish interiors - they want you to consume more food.

7. Go further with Fartlek
Fartlek involves jogging for 1min 30 seconds followed by running hard for 30 seconds, and decreasing the recovery jog by 15 seconds each time and you don't need a treadmill to reap the rewards of this Fartlek-style running. Simply pick a landmark - for example a tree, lamp-post, or phone box - and run to it hard, then jog for a few seconds until you've recovered, then pick another landmark and so on. This random approach tricks your metabolism into working harder, and actually burns more fat then just running at a continuous pace.

8. Pop pills
If you combine regular exercise with fish-oil supplements, it increases the activity of your fat-burning enzymes according to a report in the American Journal of Clinical Nutrition. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule and pop two of these two hours before your workout.

9. Keep a food diary if you want to drop the fat.
In their 2008 survey of 1,685 overweight or obese adults, investigators at the Kaiser Permanente Centre for Health Research in the US found the most powerful predictor of a subject's ability to lose weight was how many days per week they kept their food diary. Focus on portion size especially and you'll be surprised how much you overeat. Remember, a 'portion' of veg is the size of your fist or a tennis ball; a portion of rice or pasta should fit on the palm of your hand; a portion of meat should be no bigger than a pack of cards.

10. Picture yourself
Keep a picture of yourself on your refrigerator door at both your original and current weight. Or hang photos of women who inspire you. Either way, every time you reach for a bite, you'll see a reminder of why you should stick with healthy foods.

11. Eat half a grapefruit
Maybe there is something in the grapefruit diet after all. Scripps Clinic researchers found that half a grapefruit before each meal helped dieters to lose between 3.3 and 10 pounds over the course of 12 weeks. The scientists are not sure why this works as the same amount of calories were being eaten, but they think that it may have some sort of fat-burning effect. At only 39 calories per half it's definitely worth a shot.

12. Go green
Green tea has been called deemed a 'metabolism potion' and it's not hard to see why. It contains a plant compound called ECGX which helps promote fat burning. According to research, consuming two to four cups of the green stuff per day could help you burn an extra 50 calories a day.

13. Burn extra calories by chewing gum
A study published in the journal Appetite found that gum-chewers ate 36% fewer calories each time they snacked because their appetite had been sated. Chewing gum burns eleven extra calories per hour. That's 19% more calories than just sitting in front of your computer screen. While that doesn't sound like a lot, if you chew for four hours daily it adds up to 4.5lbs per year. And that's without counting the calorie savings from the snacks you're not eating

14. Grab some metal
Your period can throw a spanner into your metabolic machine every month as you lose iron during menstruation which is the mineral that helps carry oxygen to your muscles. If your muscles don't get enough O2 your metabolism starts to slow down, so stock up on iron-rich foods such as spinach and broccoli every month.

15. Drink milk
Here's a way to feel better about having the occasional off-day. Wash your meal down with a glass of skimmed milk. According to the University of Copenhagen, calcium may help reduce the amount of saturated fat your body absorbs by up to 80 calories. Like fibre, calcium binds with fat molecules and helps flush them out through the intestine. Supplements don't have the same effect.

16. Make a stand
When you talk on the phone, get to your feet and stand for the duration of it. You won't think of it as exercise, but it can help you burn as much as 54 calories for every 20-minute conversation. Just an alteration that burns as little as 100 calories a day can start you on the road to weight loss.

17. Eat with your other hand
Picking up a fork with the hand you don't usually use automatically slows you down and makes you focus on your meal, meaning you will consume it slower and will be therefore less likely to overeat. Studies have also shown that with regular practice, this kind of switch can also increase your overall willpower, meaning if you're offered a cookie by a work colleague you are more likely to say no

18. Follow a plate pattern
Make sure your evening meal follows this ratio, one quarter of your plate should be lean protein like poultry, fish or eggs. The rest should be plant food. And make sure your veggies are a diverse mix of colours - as each colour signifies a different nutrient. This will guarantee you eat a well-balanced and nutrient-rich meal every evening.

19. Run to feel fuller
Exercising to lose weight may not be the most revolutionary notion but Brazilian scientists have found that exercise heightens the activity of your neurons that control feelings of fullness; ensuring you eat slowly and steadily. A 30-minute pre-work jog may leave you desperate for breakfast but it'll also stop you reaching for the sweet jar later on.

20. Go fish
Eat more of Nemo's pals to lose weight. Fatty fish like tuna and salmon are loaded with omega-3 fatty acids which quash hunger. Healthy fats trigger the "I'm full" signal to your brain quicker according to the National Institutes of Health, meaning you are less likely to overeat.

21. Get an early night
If you're not getting enough Zzzs you're throwing off the amounts of appetite-regulating hormones that your body produces. According to researchers at Stanford University people who hit the sack for less than 7.5 hours per night experienced an increase in the Body Mass Index (BMI). So make sure you hit that snooze button.

22. Downsize your plate
You might think you look daft but eat your food off a saucer-sized plate (about 6 inches in diameter) but keeping it small can help you lose weight. A study from Cornell University found that people who ate off smaller plates believed they were eating an average of 18% more calories than they actually were. Those eating off dinner plates were under no such illusions - proving you really do eat with your eyes, not your stomach.

23. Take the stairs
Use stairs instead of escalators, get off the bus one stop earlier and leave the car at home for short trips. University of Virginia studies show you can lose weight four times quicker by adding light bursts of exercise - up to 30 minutes in total - to your daily schedule.

24. Pack protein in your packed lunch
Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest. Protein is also more satiating than fats or carbs (aim for about 30 grams of protein at each meal), and the best source? Turkey. It has the fewest calories per ounce of any animal protein and contains the amino acid leucine, which keeps the metabolism running at full speed.

25. Guzzle ice cold water
Chase your morning coffee with a glass of ice-cold H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 glasses of water a day had higher metabolic rates than those who only drank four. Keeping it ice-cold also helps stoke your metabolism as your body has to burn more calories to heat the liquid up to core temperature.

Easy Exercises at Home and Work

2011-10-20T06:00:00.000-07:00

With a hectic work schedule followed by demands at home, it may be hard to squeeze in a trip to the gym. The good news is any kind of movement can be considered activity and will burn calories.

Try these ways to incorporate easy exercises into your day:

* Park in the back of the parking lot so that you have to walk a little farther to your destination. For an added workout, carry your groceries instead of pushing them in a cart.

* Give your house a really good cleaning. To burn even more calories, sing and dance while you work.

* When you have a choice, use stairs instead of an escalator or elevator. Try to climb stairs quickly instead of taking your time.

* When feasible, walk instead of driving, taking a train, or riding the bus.

* Getting antsy in your chair at work? Fidgeting is fine — and burns calories.

* Use an exercise ball instead of a chair. It forces you to continually contract your core muscles in the abdomen and back to stay balanced.

* Play with your kids — tag is a great game to get the heart pumping.

* Laugh, jump up and down, dance, and just enjoy life.

Exercise doesn't have to be one more chore on your to-do list or something that you dread. Make better choices throughout each day to help you move a little more, and your heart will reap the benefits.

The Importance of Core-Strengthening

2011-10-18T12:06:00.000-07:00

Think fast: What’s your favorite type of exercise? If you’re like most people, cardio is at the top of your list. But focusing too much on cardio while neglecting core-strengthening exercises can result in weak core muscles and poor flexibility — and that can increase your chances of getting hurt. Even those who do conventional weight lifting may be vulnerable to injury, since this type of exercise tends to isolate muscle groups and neglect those all-important core muscles.

Here’s more on the benefits of functional fitness:

1) It will strengthen your core muscles.
Functional exercises require you to use several muscle groups in one fluid movement. This will strengthen and develop the muscles in the back, abdomen, pelvis, and hips, and promote stability and flexibility — all essential for preventing injury and helping you maintain a healthy weight.

2) It will tone your muscles and improve bone density.
Even if you're diligent about cardio workouts, you need core-strengthening exercises to further improve muscle tone and bone density. Combining a cardio routine with core training will not only make you stronger, it will also help promote good posture and balance.

3) No expensive equipment needed!
The best part? Incorporating core exercise into your exercise regimen doesn’t require you to buy fancy, expensive equipment like balance boards and pulley-type machines to see results. We recommend the following:

* A bench or a chair without arms
* A mat or thick towel to protect your back and knees during floor exercises
* Light hand weights
* An exercise step, also called an aerobic step or a home-exercise workout step

source: diet and nutrition

Body Fat Calculator

2011-10-15T12:16:00.000-07:00

No doubt the number on the scale is important, but so is knowing your percentage of body fat. By itself, body fat is not the enemy: After all, body fat serves a purpose. It stores energy, controls body temperature, and protects organs. The problem is excess body fat, which leads to obesity. Overweight or obese individuals are at increased risk for health conditions like heart disease, diabetes, osteoarthritis, breast cancer, prostate cancer, and several other cancers.

Using a body-fat calculator can help you determine whether you're overweight or obese and at risk for these health conditions, and then spur you to take action to get healthy.

There are many methods of calculating body fat. You can take measurements, get the formula, and then do the math with pencil and paper. Or you take a shortcut and use an online tool, such as the My Calorie Counter Body Fat Calculator, based on the U.S. Navy Circumference Method, which tallies your body-fat percentage using the measurements of your neck, waist, and hips along with your height and gender. With this information you'll have a solid knowledge of your body-fat percentage.

Another way to determine the percentage of your body fat is to use measurements of a device called a body-fat caliper, which measures fat on the chest, biceps, abdomen, thigh, calf, triceps, waist, hips, and lower back and then calculates your overall body fat. Still another way is to use a body-fat scale, a device that passes a harmless current through your body to determine your body-fat percentage.

Doctors may use other, more-complex methods of measuring body fat. Some of the most popular of these are: DEXA (Dual Energy X-ray Absorptiometry) which uses x-rays to scan the body; NIR (Near Infrared Interactance), a process where a fiber-optic tool is used to determine body fat composition; and Hydrodensitometry Weighing, which requires comparing the weight of someone in - and out - of water.

Still, the simplest tool is the Body Fat Calculator, which we provide on My Calorie Counter. It follows the U.S. Navy Circumference Method, along with guidelines from the World Health Organization and the National Institutes of Health (NIH). This is how the My Calorie Counter Body Fat Calculator works:
Be sure to take your measurements as accurately as possible. Get someone to help if you can.

Here are some quick tips:

* Use a cloth measuring tape.
* Be sure to measure your height with your shoes off.
* Measure the circumference of the neck from below the larynx with the tape sloping slightly down to the front.
* Women should measure their hips around the widest point.
* Finally, the NIH recommends that the best way to measure your waist size is to stand, then exhale completely, and place the tape measure around your middle, just above the hips.

So now that you've determined your body-fat percentage using the My Calorie Counter Body Fat Calculator, what should you do? Consult with My Calorie Counter's Basal Metabolic Rate (BMR) Calculator to see how many calories you need to eat. If you're looking to lower your body-fat percentage, try the NIH's tips for lowering your body-fat percentage. It recommends following a healthy eating plan, focusing on portion size, being active, regularly measuring your BMI, and taking a break from the TV or computer.

You'll find great tools to help control and track your weight on My Calorie Counter. In addition to using our calculators to learn your basal metabolic rate and body-fat percentage, you can also use the site's Body Mass Index Calculator to easily determine your body mass index. You'll have all the basic starting information at hand so you won't need to waste another minute before beginning your weight-loss journey.

Body Fat Percentage Charts for Females and Males

Female

Age	Underweight	Healthy Range	Overweight	Obese
20-40 yrs	Under 21%	21-33%	33-39%	Over 39%
41-60 yrs	Under 23%	23-35%	35-40%	Over 40%
61-79 yrs	Under 24%	24-36%	36-42%	Over 42%

Male

Age	Underweight	Healthy Range	Overweight	Obese
20-40 yrs	Under 8%	8-19%	19-25%	Over 25%
41-60 yrs	Under 11%	11-22%	22-27%	Over 27%
61-79 yrs	Under 13%	13-25%	25-30%	Over 30%

* Source - World Health Organization and National Institutes of Health

New Study: Early Birds Are Thinner and Less Stressed Than Night Owls

2011-10-12T09:48:00.000-07:00

If you're the type of person who likes to hit the snooze button way too often in the morning, here's some news that might make you consider adjusting your sleep schedule. According to a new study conducted by the Roehampton University, people who wake up early are less likely to be depressed or stressed or become overweight.

Dr. Joerh Hube presented the study at a British Psychological Society conference, Telegraph.co.uk reports. He attributes early risers' productivity to their ability to get tasks done immediately--like house chores and sending their children to school--before going to work. "Maybe morning types are just better suited to this industrial world we are in than late risers," he is quoted as saying.
The researchers asked 1,068 adults about their health, happiness, and sleeping habits through an online survey. The early risers got up at 6:58AM on average, while night owls were more likely to get up at 8:54AM. Both groups slept an hour more on the weekends.

Dr. Huber notes, however, that there are no marked differences between the two groups, and being a night person could suit jobs that require employees to stay late.

But if you've got a job that requires you to be in the office early, it's time to step up your game and reduce instances of tardiness. Sleeping early ensures that you have the right amount of rest, which means you won't need to hit the snooze button in the morning. This makes you feel more rested and ready to face the day--which means you'll be more productive too.

Eating Right for Exercise

2011-10-03T23:59:00.000-07:00

Are you eating the right nutrients or are you sticking on a diet?

FACT: You need energy to exercise and energy comes from food. Make sure you've eaten adequately before any fitness activity and eat to refuel afterwards.

Fitness Food: The Right Diet for Exercise
The amount of food a person needs will vary with age, sex, weight, and activity level. The rate at which you burn calories depends not only on the type of exercise you do, but also on how vigorously you do it.

* Carbohydrates. Carbohydrates — sugars and starches — are broken down by the body into glucose, which muscles use for energy. Excess carbs are stored in the liver and tissues as glycogen and released as needed. It’s glycogen that provides the energy for high-intensity exercise and prolonged endurance. Some good sources of carbohydrates are whole grain breads and cereals, fruit, vegetables, pasta, and rice.

* Protein. Protein should be part of each of your major meals because it will help slow absorption of carbohydrates. Fish, eggs, chicken, meat, and beans are excellent sources of protein, and 3 ounces per meal is enough.

* Fat. You need some fat in your diet, too, says Travis. Low-fat dairy products, like 1 percent milk, and lean cuts of meat will give you the fat your body needs.

Try to have a combination of items from all three of these food groups at each of your major meals.For a healthy breakfast, have a high-fiber cereal (either oatmeal or another whole-grain cereal), a low-fat dairy product, and fruit or a glass of juice. The easiest lunch might be a sandwich made with lean meat, poultry, or fish on whole-grain bread, with raw veggies and fruit served on the side. Protein and energy bars can be useful, but don't use them as a meal replacement. Look for bars with at least 10 grams of protein and some carbohydrates, rather than products with a high protein content and hardly any carbohydrates.

Fitness Food: Timing Meals and Snacks
If you exercise in the morning and don’t have something to eat first, you can use up all of your stored energy. If you'd rather not have breakfast before you exercise, try eating a small piece of fruit.

If you’re planning a strenuous workout, eat a meal high in carbohydrates at least three to four hours beforehand. Choose foods that are easily digested.

Fitness Food: Factor in Fluids
It’s particularly important to drink fluids before, during, and after exercising. If you exercise strenuously, try to drink fluids even if you’re not thirsty.

Water is a good choice for most activities. If you exercise continuously for 90 minutes or more, you might benefit from a sports drink that contains electrolytes and carbohydrates. But sports drinks are designed for people who are doing endurance activities for prolonged periods. They probably aren’t necessary for the average person.

Caffeine is dehydrating. You can drink an equal volume of water if you drink coffee or another caffeinated beverage.

The bottom line on fueling for exercise? If you drink plenty of fluids and eat regular meals that include carbohydrates, protein, and fat, you should have all the energy you need for your workout plan.

Is Brown Really Better?

2011-09-30T01:16:00.000-07:00

Choose brown foods over white and you'll eat healthier, right? Actually, it turns out that's not always the case. Learn which brown foods trump their pale counterparts, and which don't.

Sugar: No. Sugar is sugar. The major differences between turbinado sugar, otherwise known as "natural" or "raw" sugar, and white sugar are the size of crystals and the presence of molasses, which gives darker sugar its color. Otherwise they have about the same amount of calories and carbohydrates, says Jo-Anne Rizzotto, M.S., R.D., former education specialist at Joslin Diabetes Center in Boston.

Rice: Yes. "Unlike white rice, where nutrients are stripped away, brown rice still has the whole grain in one piece, so it's full of fiber, vitamins and minerals," says Rachel Brandeis, M.S., R.D., an Atlanta-based spokesperson for the American Dietetic Association.

Bread: Not Necessarily. "Some manufacturers add caramel coloring in place of whole-grain flour to achieve a brown color," says Brandeis. The first word in the list of ingredients should be whole, signifying that the grain is still intact. But the next doesn't have to be wheat. Any whole grain — oat, corn or rye — is rich in fiber and antioxidants.

Eggs: No. The only difference between a white and a brown egg is the color of the shell, and that's determined by the hen's breed. Still, not all eggs are created equal. Some farmers fortify chicken feed with nutrients such as omega-3 fatty acids or vitamins, which end up in the yolk, making a truly good egg.

Fat-Blasting Strategies

2011-09-28T00:12:00.000-07:00

Eating less and moving more may be the basic tenets of weight loss, but there are plenty of extra steps you can take to give yourself an edge and increase your chances of success. From spicing up your food to painting your nails (yes, you read that right), here are ten fresh ways to keep that scale ticking downward at a healthy clip.

1. Fire Up Your Food — And Your Metabolism
Rev up your metabolism with chili peppers! New research conducted at Perdue University found that adding spicy ingredients like cayenne pepper, hot peppers, or hot sauce to meals can help suppress appetite and even stoke your metabolic fire a bit. When dieters who didn't normally eat spicy foods ate a soup seasoned with cayenne pepper for lunch they ate 60 fewer calories at their next meal AND burned an extra ten calories (it's a small amount, but over time it adds up!). Try adding chopped hot peppers to scrambled eggs, chicken or tuna salad, and tossed salads…or make a spicy sandwich spread by mixing a generous shot of hot sauce into hummus or low-fat mayo.

2. Sip Your Way Slim With Green Tea
Quench thirst and satisfy hunger simultaneously with green tea. Drinking fluids like water or green tea just before or with meals can help expand your belly with liquid volume so you fill up on less food. A recent study published in the Nutrition Journal found that green tea may be even more effective at suppressing appetite than plain water. In addition, research shows that green tea gives your metabolism a slight boost. Just don't add sugar — it'll negate the calorie-burning advantage. Enjoy a cup of hot or iced green tea with breakfast, lunch, and dinner — three cups (or glasses) a day — to maximize your weight-loss efforts.

3. Put Your TV on a Diet
Reality TV may be responsible for a bulging belly. When scientists at the University of Vermont forced a group of study participants to watch 50% less television by electronically locking their TVs, they each burned an average of 119 extra calories per day. Researchers theorize it's because participants were on their feet and moving more during the time they typically spent slumped on the couch channel hopping. So give your remote a vacation and shave off some screen time — you'll burn more calories and see faster results.

4. E-Mail to E-Lose
Signing up for a weekly nutrition or health e-mail newsletter is a simple way to jump-start a healthier lifestyle — and it can even help you lose weight. In a study conducted by Kaiser Permanente, individuals who received a weekly e-mail newsletter filled with wellness tips increased their vegetable and fruit consumption, started exercising more frequently, and adopted overall healthier lifestyles by the end of the program. Turns out, a little daily reminder in your inbox can have a big impact. Get started by signing up for my free Daily Plum newsletter — it's filled with tips, recipes, and exercise strategies to make the most of your weight-loss efforts.

5. Chew Through a Craving
It's not newfangled or high-tech, but a pack of sugarless gum can be a great weight-loss tool. Chewing a stick of gum fills your mouth with a shot of flavor and rescues you from mindlessly munching when you're bored or battling a craving. And the "price" you pay for this simple solution: a mere five calories a stick. Here's even more good news: Chewing can actually burn an extra 11 calories an hour. Pop a piece in your mouth while you're prepping dinner to save yourself from the extra calories folks typically gobble down while nibbling and tasting recipes.

6. Manage the Munchies…with Nail Polish?!
If you struggle with cravings when you know you're not truly hungry (who doesn't?), this clever "beauty tip" just might help you regain control. Distract yourself from the munchies by giving your nails a manicure (even if it's just a fresh coat of clear polish). Once they're perfectly painted, you won't want to smudge wet nails by reaching into the bag for a handful of chips or cookies. By the time the polish has dried, chances are your urge to snack will have subsided.

7. Cut the Cheese
Cut the cheese…out of your diet. Regular cheese is high in fat, which means it's very calorie-dense, and unfortunately most restaurants take a no-holds-barred approach when piling the stuff onto plates. Each deli slice on a sandwich costs you about 100 cals, and a generous layer of gooey, shredded mozzarella or cheddar atop a restaurant entrée could easily tack on 400 calories. Switch to reduced-fat varieties at home and order your sandwich, salad, or entrée sans cheese a few times a week when dining out to save yourself thousands of calories.
Next: Spray, Don't Pour

8. Spray, Don't Pour
Use an oil mister instead of pouring oils freehand from the bottle when sautéing, roasting, and grilling. You'll use far less fat in your cooking and save 120 calories for every tablespoon you trim. Plus, reusable misters are less expensive and more eco-friendly than disposable nonstick spray canisters. Pick up a mister at any home-goods store and fill it with a heart-healthy oil like olive or canola.

9. Strike Starch at Dinner
A fast way to torch extra calories at your PM meal is to cut out the starchy carbs like bread, pasta, rice, and potatoes. These foods are high in calories and notoriously easy to overeat, which means they can pile on the pounds over time. In place of the starch, have a small portion of lean protein, such as skinless chicken or fish, and load the rest of your plate with fiber-rich, nonstarchy vegetables like broccoli, green beans, spinach, kale, cauliflower, or carrots. This smart strategy will help you slash extra calories while filling up on nutritious produce!

10. Step Up Your "Incidental Activity"
The gym isn't the only place you can burn calories. Everyday activities like taking the stairs, carrying your groceries, and parking farther from the store all count toward weight loss. You can also ramp up your general activity level by making a conscious effort to stop relying on your kids or spouse for free labor. Instead of asking someone else to answer the phone, turn off the light, get the mail, or toss you the remote, get up and do these tasks yourself. You'll automatically move more, which means more calories burned day in and day out.

source:joybauer.com

De-Stress Now

2011-09-23T03:44:00.000-07:00

If you've ever experienced breaking out or developing a rash when you're stressed, you're not alone. According to Dr. Richard G. Fried, dermatologist and clinical psychologist, stress can trigger or worsen chronic inflammatory skin conditions like acne or psoriasis, and learning how to manage it can help you improve your skin.

In Dr.Fried's presentation at the American Academy of Dermatology's 2011 Summer Academy Meeting, he explains the link between stress and skin conditions. "Stress is personal, so what might be stressful for one person may be a non-stressor or even exhilarating for someone else," he is quoted as saying on MedicalNewsToday.com. "In terms of how stress can exacerbate or even initiate a skin condition, we are talking about distress, such as feelings of anger, anxiety, depression or tension, and how these emotional states translate to physiological problems."

When you're stressed, your neuropeptides, which protect your skin from infection, can cause your skin to itch or get irritated at the wrong time. "They travel to the brain and ultimately increase the reuptake of neurotransmitters, meaning that stress depletes the chemicals that regulate our emotions, such as serotonin, norepinephrine, and dopamine," says Dr. Fried.

This means that stress does more than just aggravate your skin; it keeps your mood level down and traps you in a vicious cycle of causing yourself more stress and more damage to your skin. Dr. Fried says it also reduces the skin barrier function, which makes your skin more sensitive and prone to irritation.

To improve your condition, he suggests learning stress management techniques, which you can use in coordination with your regular dermatological treatments. "When you are withdrawn and have more time alone, it can make your symptoms seem more pronounced and you can end up feeling worse. That's why it is so important for patients to seek a treatment plan from their dermatologist to help reduce their stress level and break the cycle of stress-related flares."

Health Benefits of Coffee

2011-09-20T21:14:00.000-07:00

+Brain Gains. Moderate coffee drinking—between 1 and 5 cups daily—may help reduce risk of dementia and Alzheimer’s disease, as well as Parkinson’s disease, studies suggest. How? Coffee’s antioxidants may prevent some damage to brain cells and boost the effects of neurotransmitters involved in cognitive function, say experts. Preliminary studies have noted that as coffee (or tea) intake rises, incidence of glioma, a form of brain cancer, tends to drop. Some researchers speculate that compounds in the brews could activate a DNA-repairing protein in cells—possibly preventing the DNA damage that can lead to cells becoming cancerous.

+Defeating Diabetes. Studies link frequent coffee consumption (4 cups per day or more) with a lowered risk of developing type 2 diabetes. Scientists suspect that antioxidant compounds in coffee—cholorogenic acid and quinides—may boost cells’ sensitivity to insulin, which helps regulate blood sugar. While most of the research didn’t assess whether the brews were caffeinated, decaf may be even better, since other studies have found that caffeine tends to blunt the insulin-sensitivity boost.

+Hearty Benefits. Some studies show that moderate coffee drinkers (1 to 3 cups/day) have lower rates of stroke than non-coffee-drinkers; coffee’s antioxidants may help quell inflammation’s damaging effects on arteries. Some researchers speculate that the compounds might boost activation of nitric oxide, a substance that widens blood vessels (lowering blood pressure). More java isn’t better: a 5-cup or more daily habit is associated with higher heart disease risks. Researchers believe excessive caffeine may sabotage the antioxidants’ effects.

+Liver Lover. Though the research is limited at best, it appears that the more coffee people drink, the lower their incidence of cirrhosis and other liver diseases. One analysis of nine studies found that every 2-cup increase in daily coffee intake was associated with a 43 percent lower risk of liver cancer. Possible explanation: caffeine and antioxidant chlorogenic and caffeic acids in coffee might prevent liver inflammation and inhibit cancer cells.

Oh Yes, Exercise!

2011-09-16T07:28:00.000-07:00

Exercising regularly not only boosts your metabolism and helps with weight loss, but it can also reduce the risk of a host of obesity-related health problems, including prediabetes, diabetes, and heart disease.

The other benefits of exercise are as follows:

Exercising boost brainpower. Research reveals that exercise can help benefit a vital anatomical part of your brain called the hippocampus, which controls memory. The hippocampus is particularly important when it comes to learning and processing new information. Just as our muscles and bones atrophy with age, so does the brain, along with the hippocampus. It used to be thought that once a portion of the brain atrophied it was lost forever.

Protection against many forms of cancer. More and more studies show that physical activity can reduce the risk of cancers of the breast, colon, endometrium (the lining of the uterus), prostate, and lung. Of these cancers, evidence is strongest for its protecting against breast and colon cancer, two of the most common.

Prevent the common cold. There is evidence that the annoying common cold can be warded off by exercise. A brisk walk every day can boost your immune system and help you stay cold-free; it can also lessen the severity of a cold if you get one. And while the immune activity brought on by exercise lasts for only a few hours, it is the cumulative immune effect that seems to keep regular exercisers healthier.

New Study: Chocolate May Lower Risk of Heart Disease

2011-09-13T23:50:00.000-07:00

If you've got a sweet tooth and love eating chocolate, you're going to love learning about the new study printed by BMJ, a global medical publisher, that found that eating chocolate could be good for your heart.

The researchers from the University of Cambridge looked at seven studies, which tested over 100,00 people, to find out if eating chocolate had health benefits. What they discovered was that five out of the seven studies showed chocolate eaters had lower risk levels for heart disease and stroke. According to their conclusions, those with the highest chocolate consumption levels experienced a 37 percent less risk of heart disease and 29 percent less risk of stroke compared to the people who had the lowest intake of chocolate.

This doesn't mean you should go out and buy a bunch of chocolate bars, though. The researchers note that more specific tests need to be done to determine whether it really is eating chocolate that decreases the risk for cardiovascular diseases and not some other common factor in the participants.

Previous research does show, however, that eating dark chocolate in moderate amounts can help lower your stress hormone levels, so no one's stopping you from grabbing a bite and enjoying a piece when you're feeling down. Just like any other food item, though, be careful not to overindulge. You might be getting heart-healthy benefits from chocolate, but if you consume too much sugar, the researchers say you could increase your risk of diabetes!

Pound Patrol: 7 Bad Eating Habits You Should Drop to Control Your Weight

2011-09-10T23:30:00.000-07:00

Are you having problems managing your weight? Shift to a healthier diet today by working on your eating habits! It doesn't matter how young or old you are; you are still in charge of your body. If you're having trouble getting started, scroll through the gallery below for some of the bad eating habits you should cut out of your life.

1. FOREGOING A HEALTHY BREAKFAST.For people with a heavier day ahead, they can start consuming rice in the morning. There has to be a viand that’s freshly prepared, not commercially processed or instant food. Easy-to-prepare foods are usually high in salt and fat and should be avoided. Plus, fresh fruit is always a must after every meal as it is a good source of fiber.

2. SKIPPING MEALS--ANY MEALS. Skipping the most important meal of the day is unhealthy becauseyou tend to overeat during subsequent meals or have a lot of in-between snacks. Your body thinks that it’s starving.

When you skip meals, the body slows down its metabolism as a way of coping. The more you skip a meal, the more chances of eating more until the next meal. Eat just to satisfy your body’s needs.

3. OVERLOADING ON CONDIMENTS. Condiments have to go. Similarly, when having salads, go for the light oil French dressings instead of the Caesar dressing.

4. EATING TOO FAST. In his book The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom, Dr. Phil McGraw offers a simple suggestion for people who really eat fast as a rule: wait for five minutes before digging in. Place small mouthfuls of food on your spoon. Consciously take time to taste, chew, and savor every mouthful. Take sips of water between bites.

5. GRABBING OVERSIZED PORTIONS. Dr. Phil says a smaller plate is better for eating large portions of food. At restaurants, it’s best to split your meal with a friend, or you can try using a bigger fork to eat less, as one study published in the Journal of Consumer Research shows.

6. MULTI-TASKING AT MEALTIME. Even if you eat while on the move or while standing, you should still designated an area in your home where you can take your meals--and only take them there. Avoid doing anything else while eating, says Dr. Phil. This distracts you from your eating, making you unaware of how much you are consuming.

7. OVEREATING AT PARTIES. When headed for a party, chow down on low-calorie foods before you go. Focus on the people and the conversation, not the food. Sit away from the buffet table.

Ditch the Diet Mentality: Brain Cells Prompt You to Eat When Starved, Says StudyIf you've ever tried going on a diet to lose weight, you know how hard

2011-09-06T03:55:00.000-07:00

If you've ever tried going on a diet to lose weight, you know how hard it is to stick to it. Lets admit that! A study suggest that your brain's hypothalamus contains "hunger-inducing neurons" that eat parts of themselves when you're starving. When this happens, they signal your brain that you're hungry and prompt you to grab a bite.

This process of neurons eating themselves as autophagy and reveals how tests done on mice show that blocking it can help fight hunger and battle obesity. After autophagy occurs, lipids containing agouti-related peptides (AgRP) create free fatty acids that boost AgRP levels and increase hunger signals. Singh's new experiment with mice shows that by blocking autophagy in these neurons, the AgRP levels stayed the same and helped change the mice's body chemistry, making them eat less and become leaner.

Having elevated levels of fatty acids in your bloodstream can change your metabolism, as well, this time with negative effects: you will be more prone to overeating until it becomes a "vicious cycle" that changes your energy balance.

Processed Food Pitfalls

2011-08-30T23:31:00.000-07:00

1. Palm Oil
When a regular fat like corn, soybean, or palm oil is blasted with hydrogen and turned into a solid, it becomes a trans fat. These evil anti-nutrients help packaged foods stay “fresh,” meaning that the food can sit on the supermarket shelf for years without ever getting stale or rotting. Eating junk food with trans fats raises your “bad” LDL cholesterol and triglycerides and lowers your “good” HDL. These fats also increase your risk of blood clots and heart attack. Avoid palm oil and other trans fats like the plague, and kiss fried foods goodbye too, since they’re usually fried in one of these freakish trans-fatty oils.

2. Shortening
Ditch any food that lists shortening or partially hydrogenated oil as an ingredient, since these are also evil trans fats. In addition to clogging your arteries and causing obesity, they also increase your risk of metabolic syndrome. Choose healthier monounsaturated fats, such as olive, peanut and canola oils and foods that contain unsaturated omega-3 fatty acids instead.

3. White Flour, Rice, Pasta, and Bread
When a whole grain is refined, most of its nutrients are sucked out in an effort to extend its shelf life. Both the bran and germ are removed, and therefore all the fiber, vitamins, and minerals. Because these stripped down, refined grains are devoid of fiber and other nutrients, they’re also easy to digest — TOO EASY. They send your blood sugar and insulin skyrocketing, which can lead to all sorts of problems. Replace processed grains with whole grains, like brown or wild rice, whole-wheat breads and pastas, barley, and oatmeal.

4. High Fructose Corn Syrup
The evil king of all refined grains is high fructose corn syrup (HFCS). The amount of refined sugar we consume has declined over the past 40 years, but we’re consuming almost 20 times as much HFCS. According to researchers at Tufts University, Americans consume more calories from HFCS than any other source. It’s in practically EVERYTHING. It increases triglycerides, boosts fat-storing hormones, and drives people to overeat and gain weight. Adopt my zero-tolerance policy, and steer clear of this sweet “poison.”

5. Artificial Sweeteners
Aspartame (NutraSweet, Equal), saccharin (Sweet'N Low, SugarTwin), and sucralose (Splenda) may be even harder on our metabolic systems than plain old sugar. These supposedly diet-friendly sweeteners may actually be doing more harm than good! Studies suggest that artificial sweeteners trick the brain into forgetting that sweetness means extra calories, making people more likely to keep eating sweet treats without abandon. Nip it in the bud. Scan ingredient labels and ban all artificial sweeteners from entering your mouth.

6. Sodium Benzoate and Potassium Benzoate
These preservatives are sometimes added to soda to prevent mold from growing, but benzene is a known carcinogen that is also linked with serious thyroid damage. Dangerous levels of benzene can build up when plastic bottles of soda are exposed to heat or when the preservatives are combined with ascorbic acid (vitamin C). Don’t risk it, people

7. Butylated Hydroxyanisole (BHA)
BHA is another potentially cancer-causing preservative, but it has been deemed safe by the FDA. Its job is to help prevent spoilage and food poisoning, but it’s a major endocrine disruptor and can seriously mess with your hormones. BHA is in HUNDREDS of foods. It’s also found in food packaging and cosmetics. BHA has many aliases. You can look them up. Or you can follow my advice and DITCH processed foods altogether.

8. Sodium Nitrates and Sodium Nitrites
No that’s not a typo. These two different preservatives are found in processed meats like bacon, lunch meat, and hot dogs. They’re some of the worst offenders, and they’re believed to cause colon cancer and metabolic syndrome, which can lead to diabetes. Protect your health by always choosing fresh, organic meats.

9. Blue, Green, Red, and Yellow
The artificial colors blue 1 and 2, green 3, red 3, and yellow 6 have been linked to thyroid, adrenal, bladder, kidney, and brain cancers. Always seek out foods with the fewest artificial chemicals, especially when shopping for your kids. Look for color-free medications and natural food products that don’t contain artificial colors like these.

10. MSG
Monosodium glutamate is a processed “flavor enhancer.” While glutamates are present in some natural foods, such as meat and cheese, the ones exploited by the processed-foods industry are separated from their host proteins through hydrolysis. The jury is still out on how harmful MSG may be, but high levels of free glutamates have been shown to seriously screw with brain chemistry. Don’t fall prey to chemical flavor enhancing. Just play it safe and flavor your food naturally.

Walk..Walk..Walk.. Walk Your Way to Fitness

2011-08-26T05:33:00.000-07:00

Some of the many benefits of a regular walking workout include:
* Cardiovascular health. Fitness walking strengthens your heart, improves your circulation, and lowers your blood

* Bone health. As a weight-bearing exercise, walking can stop some of the bone loss of osteoporosis and may slow down arthritis.

* Weight loss. A regular walking workout burns calories. If you walk 4 miles four times a week, you can walk off about a half-pound of fat every month. Weight loss combined with a healthy diet can also decrease your risk of type 2

* Mental health. Studies show that fitness walking reduces stress and improves your overall sense of emotional well-being. A regular walking workout can help you enjoy deeper, more restful sleep, which may decrease your risk for anxiety and depression.

How to Start Your Walking Workout
* Work up to at least 30 minutes of brisk walking a day.

* Warm up by walking at your normal pace for about 5 minutes and then pick up the pace for about 15 minutes.

* While you walk, swing your arms and maintain good posture.

* Take long strides, but don't strain

* Slow down at the end of your walk and do some gentle stretching.

How to Lose Those Last 10 Pounds

2011-08-24T04:33:00.000-07:00

Ten pounds is a magic number for many people. If you have a lot to lose, 10 pounds motivates you to keep counting calories and forge ahead. And at the end of a diet, 10 pounds is the golden path to the finish line.

There’s no big secret to losing 10 pounds, say experts. Success depends ultimately on burning more calories than you eat. It is possible to lose weight just by cutting down on calories or just by exercising, but the most effective and healthy way to lose weight is to do both.

Here is a multi-step plan to help you reach your goal:

Step 1: Record what you eat. A detailed food journal is a great tool when you’re counting calories, but can be so much more. As you diet, look for patterns that show you ways to improve your plan. Review your journal for:

* Times when you crave food; make sure you have healthy, low-calorie snacks to reach for.
* Opportunities to replace fat — steam-cook food with water instead of in oil, try mustard on a sandwich instead of mayonnaise, and drizzle fat-free dressing on your salad.
* Serving sizes that are too large; scale back.
* High-calorie drinks, including soda, sweet tea, sweetened or flavored milks, sweetened coffees, alcohol, and juices; replace with water, low-fat milk, or sugar-free drinks.
* High-calorie additions to low-calorie foods — skip the cheese and nuts on salads and the butter on potatoes, for example.

Step 2: Pick a calorie-counting goal. “Definitely having a realistic weight goal makes good sense,” says dietitian Jenna Anding PhD, RD, department of nutrition and food science at the Texas A&M System at College Station. “Eliminating 500 calories a day can help promote a one-pound-per-week weight loss. Increasing physical activity can also help promote weight loss.”

Here’s what you need to know about counting calories:

* Aim to lose up to two pounds a week, or 1 percent of your total body weight if you are over 200 pounds.
* You can lose 10 pounds in less than 10 weeks if you cut out or burn more than 500 calories daily. The best way is to do both — cut down on calories and increase the amount you burn through exercise.
* Don’t eat less than 1,200 calories a day. Your body will detect a "starvation" state and will revert to storing calories instead of burning them.
* Use our online tool to help you count calories.

Step 3: Eat filling, low-calorie foods. Replacing high-calorie foods with lower-calorie, large-volume foods will keep you full longer:

* Increase the vegetables on your plate. “By changing your food so that you still like it but lowering the calorie density, you can trick yourself into feeling full on fewer calories,” explains Barbara Rolls, PhD, professor of nutritional sciences at Pennsylvania State University in University Park, Penn. Foods with a lot of water in them, such as vegetables, fruits, and soups, can help you lose weight (at least 2 pounds more per year than people who just follow a low-fat diet), says Rolls.
* Increase your use of veggies in mixed dishes like casseroles or stew.
* Start with soup. Starting your meal with a soup of less than 200 calories can reduce your calorie intake from the main course by 20 percent.
* Start with fruit. Eating a raw apple before a meal keeps you feeling full longer, and will cut down on your calorie consumption by about 15 percent.
* Get enough lean protein throughout the day.

Step 4: Exercise. The people most successful at losing weight and keeping it off find ways to exercise almost every day. You can burn 100 to 200 calories daily with 30 to 45 minutes of brisk walking, and you can break up that time into segments throughout the day if that’s easier for you.

You can lose 10 pounds at any time with dedicated effort, though it may feel easier at the beginning of a diet when you are more focused and energized. Your body also senses that you’ve lost weight and has a natural tendency to gain it back. By developing good nutritional and exercise habits early on, you’re more likely to lose those last 10 pounds and keep them off.

A low-carb diet may help clear your complexion

2011-08-15T02:56:00.001-07:00

While a low-carb diet is credited with providing a slim waistline, it may also improve acne.

On August 8, WebMD News reported that low-carb eating can help clear up acne by controlling glucose levels, which can promote a healthier complexion.

People with acne may have what is called hyperinsulinemia, which is characterized by excess levels of insulin in the blood. "Foods that are low in the glycemic index (GI) may contribute to the hormonal control of acne," said Alan R. Shalita, MD, chairman of the department of dermatology at SUNY Downstate Medical Center in New York in an interview with WebMD.

"I would encourage patients with acne to moderate the amount of carbs that they eat and not to overdo dairy," which can also cause acne, he added.

Selecting foods lower on the glycemic index means avoiding blood sugar spikes with white rice, sweets, and white flour breads and opting for fresh foods, such as vegetables, meat, and fruits.

Shalita also debunked the myth that chocolate triggers blemishes, noting that for people who do react to chocolate, it is more a result of the sugar and fat in the candy.

If you have mild to moderate acne, Shalita recommends applying an over-the-counter salicylic acid cleanser followed by a benzoyl peroxide leave-on product to help dry the skin.

"If you don't respond, see a dermatologist," he said.

Other treatments for more severe acne include some oral contraceptives and oral or topical antibiotics.

New Study: Weight Loss Is Harder If You're Overweight to Begin With

2011-08-11T04:44:00.000-07:00

Here's some sobering news for people who want to bring down their weight. According to the UK's Medical Research Council (MRC), once a person starts gaining weight, she will spend a significant amount of time and effort to lose it.

This result was gleaned from two studies, one which involved 5,362 people who were born in 1946, and another which involved 20,000 more individuals who were born in 1958. According to a report on the findings that were published on MarieClaire.co.uk, Rebecca Hardy of the MRC said "both groups [of people] began increasing in weight in the 1980s and since then have been increasing in mass all through life." She adds, "For men it goes up steadily. For women it starts slowly and accelerates in [their] mid-thirties. Once people become overweight, they continue relentlessly upwards."

The MRC further states that instead of focusing on ways to diet and lose weight, they said health campaigners should focus on preventing people from becoming overweight to begin with. But despite the fact that diet may not have much to do with slimming down, the MRC continues to encourage people to increase their physical activity and eat healthier food.

Ways to Burn Fat

2011-08-09T04:13:00.000-07:00

Take five
Do five minutes of exercise each morning. We all have a metabolic thermostat, called the metastat, that can be turned up or down, and morning is the best time to activate it. Each day, your metastat is waiting for signals to rev up, so the more signals you can send it, the better. Your best bet is a light, full-body activity like walking or push-ups.

Fuel up in the morning
Numerous studies have found that regular breakfast eaters are often leaner than breakfast skippers. "Your metabolism naturally slows at night, but you can jump-start it in the morning by eating breakfast," says Tammy Lakatos Shames, R.D., C.D.N., co-author of Fire Up Your Metabolism. And because both your activity level and metabolism decrease later in the day, it's a good idea to make breakfast or lunch your largest meal.

Fill up on good grains
Whole grains such as brown rice, wheat germ, dark bread, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates. In a study from The American Journal of Clinical Nutrition, researchers at Brigham and Women's Hospital and Harvard Medical School evaluated the dietary intake of more than 74,000 women for 12 years. Overall, women who regularly ate the most whole-grain foods — about 1.5 servings a day — gained less weight than women who ate the least.

Pump yourself up
Muscle burns more calories than fat does, and decreased muscle mass can be one of the main reasons metabolism slows. Disuse can cause women to drop as much as 10 pounds of muscle between the ages of 30 and 50. Losing that much muscle means you'll burn 350 to 500 fewer calories a day. To build and maintain muscle mass, aim for two to three strength-training workouts a week. If you don't belong to a gym, try push-ups, squats, abdominal crunches and tricep dips off a chair.

Power on with protein
Add a little high-quality, lowfat protein, such as chicken, fish and egg whites, to your meals, and you'll help your body burn fat faster. "Because protein requires more energy to digest, it speeds up your metabolism, and protein is necessary to ensure against loss of muscle tissue," says Michael Thurmond, author of 6 Day Body Makeover.

Get your vitamin "I"
That's "I" for intensity. You love to walk, but if that usually means strolling along at a snail's pace, your waistline will pay little attention. Instead, put intensity, or "vitamin I," into your stride. Pick up your pace so you're walking at 4 mph, or one mile per 15 minutes. Once you build up your cardiovascular fitness level, you can even alternate between walking and jogging. The key is to get your heart rate up and keep your workouts challenging.

Say yes to yogurt
In a recent study from the International Journal of Obesity, women who ate three daily servings of lowfat yogurt lost 60 percent more fat than women who didn't. In another study, participants who ate three daily servings of dairy lost more than twice as much fat as those who ate less than that. "Calcium-rich diets reduce fat-producing enzymes and increase enzymes that break down fat," says Michael B. Zemel, Ph.D., lead author of both studies and director of the Nutrition Institute at the University of Tennessee in Knoxville. Eat three servings of lowfat dairy a day, like milk, yogurt and hard cheeses (Gouda, Cheddar and Monterey Jack).

Get active after eating
Your body's metabolic rate increases 10 percent after eating, and just a few minutes of activity could double that boost for up to three hours. Within 15 to 30 minutes of eating a snack or meal, do five or 10 minutes of light activity. Take the dog for a walk, climb stairs in your house or do some basic strength exercises.

Sip green tea
You might love your lattes, but if you switch to green tea, not only will you get a healthy dose of disease-fighting compounds, you'll also cut body fat. In a study from The American Journal of Clinical Nutrition, people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than people who drank black tea. Researchers at a health care lab in Tokyo believe disease-fighting antioxidants called catechins in green tea may help decrease body fat.

source: everydayhealth

8 Triggers That Change Your Metabolism

2011-08-05T04:12:00.000-07:00

If you’ve ever had trouble losing weight, you’ve probably placed at least some of the blame on a slow metabolism. It’s true that your basal metabolic rate — the rate at which your body uses energy — can affect your ability to shed pounds. But there are also a few external, controllable factors that can slow down that metabolic rate, says Michael West, MD, an endocrinologist with Washington Endocrine Clinic in Washington, D.C.

Here are eight triggers that can slow metabolism, some (but not all) of which you can control, to make sure you aren’t sabotaging your weight-loss efforts.

1. Age.
As you get older, your ability to quickly use up energy diminishes and your metabolism can slow. “As cells age, they do metabolize less rapidly,” Dr. West says. Older people also tend to have less muscle mass than younger people, which translates to a reduced metabolic rate. While you can’t make yourself younger to speed up your metabolism, West suggests being diligent about getting enough exercise — many people tend to get out of the habit as they age.

2. Stress.
When your nerves are frazzled, your body releases cortisol, a hormone produced by the adrenal system that is linked to weight gain. “There are definitely established links between psychological stress and the adrenal system,” West says. To make sure that stress isn’t making it harder to take off pounds, try to calm yourself by reducing the controllable stressors in your life. For example, if heavy traffic makes you nervous, avoid the roadways during rush hour. Regular physical activity, deep breathing, and even professional help from a psychologist or counselor may also be helpful.

3. Poor sleep habits.
Getting too little shut-eye can significantly alter your body’s processes enough to predispose you to gain weight. “There was a recent study where healthy volunteers were subjected to poor sleep,” West says. “Even over one night, the lack of sleep was significant enough to disrupt their metabolic patterns and give them more insulin resistance, which is a risk factor for diabetes.” Insulin resistance has also been associated with obesity. To increase the chances of boosting metabolism, adults should get seven to nine hours of sleep each night.

4. Lack of exercise.
Exercise not only helps you expend more calories while you’re physically active, but there’s also some evidence that it may increase your resting metabolic rate. To make sure you get enough exercise for boosting metabolism, set aside a dedicated period of time, rather than trying to accomplish it during the course of your everyday activities. Adults ages 18 to 64 need about two and a half hours of moderate-intensity aerobic activity each week, as well as strengthening exercises for all muscle groups twice a week.

5. Diet.
It may be tempting to severely restrict your calories or skip meals to lose weight, but that may be a self-defeating practice. Not eating enough can actually cause your metabolism to slow down in an attempt to conserve calories. “There’s something to be said for eating a small meal around breakfast time to get your metabolism moving for the day,” West says. “Eating small meals throughout the day can also be helpful.” What’s more, under-eating or meal-skipping can make you more likely to overeat at your next meal.

A few studies have also shown that caffeine-containing drinks like green tea and foods containing capsaicin (a chemical that gives spicy foods their heat) may cause temporary increases in metabolic rates. However, they only increase energy expenditure and fat-burning by a very small amount.

6. Medication.
Certain drugs can make it easy to put on pounds and hard to lose them. “Some antipsychotic drugs used for bipolar disorder and depression can make patients put on significant amounts of weight,” West says. One such medication, olanzapine (Zyprexa) has been shown to promote weight gain. Scientists aren’t sure why it happens, West says. If you feel your medications may be causing your body to hang on to extra weight, talk to your physician. He may be able to switch you to another drug that’s less likely to have those unwanted side effects.

7. Weather.
There is some evidence that exposure to colder temperatures causes an increase in metabolism, as the body attempts to stay warm. However, research in this area is scarce, West says. People living in cold climates may be more likely to gain weight, he adds, because the low temps have a negative effect on their moods. “When you have long winters, you can have depression, and depression can cause people to gain weight,” West says. If you live in a cold place, be extra vigilant for symptoms of depression, and talk to your doctor if the blues don’t go away.

8. Illnesses.
There are some medical conditions that can make losing weight more difficult. For example, thyroid problems like hypothyroidism, a condition in which the thyroid gland does not produce enough thyroid hormone, can cause body functions to slow down and weight gain to result. In men, low testosterone levels can have the same effect. Medications are available to relieve most of these conditions or eliminate their symptoms. If you’ve been trying to lose weight for some time and have been unsuccessful, ask your doctor about screening tests for these conditions.

Increase the amount of exercise you do, get enough sleep, and talk to your doctor about medical conditions that can be affecting your metabolism — these steps may bring about the positive changes you’re looking for.

New Study: Having an Impulsive Personality Could Be Piling on Pounds

2011-08-02T23:59:00.001-07:00

Your personality can influence your rate of weight gain and loss, says a study published by the American Psychological Association. The researchers, who came from the National Institute of Aging, examined associations between the personality traits and weight and body mass index of 1,988 people over an extended period of time. According to the results, "study participants who scored in the top 10 percent on impulsivity weighed an average of 22 lbs. more than those in the bottom 10 percent."

"Previous research has found that impulsive individuals are prone to binge eating and alcohol consumption," Dr. Angelina R. Sutin, one of the lead researchers, says. "These behavioral patterns may contribute to weight gain over time."

Among other study participants who tended to gain more weight were those who were "cynical, competitive, and aggressive." Meanwhile, those who were conscientious were generally slim.

"The pathway from personality traits to weight gain is complex and probably includes physiological mechanisms, in addition to behavioral ones," Dr. Sutin is quoted as saying. "We hope that by more clearly identifying the association between personality and obesity, more tailored treatments will be developed. For example, lifestyle and exercise interventions that are done in a group setting may be more effective for extroverts than for introverts."

How To Lead a Well-Balanced Life

2011-07-29T04:18:00.000-07:00

Everyone longs to be healthy and happy. After all, what's the point in working hard toward a long and healthy life if you can't enjoy it? While focusing on a healthy lifestyle by exercising and eating right is great for your body, balanced living means protecting your mental and emotional health, too. And stress reduction needs to be at the top of your to-do list.

Balanced living means considering all aspects of your life: relationships, work, fitness and health, and emotional well-being.

Being happy gives you a better outlook on life, so you're more prepared to tackle your tasks. Stress, on the other hand, can keep you from enjoying life and can have a negative impact on your health. Research also has shown that stress can stifle creativity.

Make time to take care of yourself and indulge in creative outlets you enjoy to help with stress reduction:

* Schedule time each week to allow yourself to de-stress, and spend a few minutes on relaxation each day.
* Get up a few minutes early in the morning to savor a cup of coffee and some quiet time before everyone else wakes up.
* Make daily activities more fun — try a new ethnic recipe for dinner, take a long aromatherapy soak instead of a quick shower, or listen to new music or learn a new language while you commute to work.
* Devote time each week to a hobby you love or to learning a new one you’ve always wanted to try; art classes in particular are stimulating and rewarding.
* Instead of just sitting at your desk and gobbling down lunch while you keep working, spend your lunch hour doing things you enjoy, like going for a walk, taking an exercise break, or reading a book.
* Don’t forget to laugh. It’s great for your health and can help:
o Alleviate stress
o Fight off infections
o Boost brain health
o Lower blood pressure
o Improve your mood

source: healthyliving

The future's orange

2011-07-26T04:32:00.000-07:00

Eating lots of yellow-orange fruit and vegetables will help you live longer.

According to a study, people with high levels of alpha-carotene (beta-carotene's less well-known cousin) in their blood have a smaller risk of dying early. Alpha-carotene plays a crucial role in defending the DNA in cells from attack, which may explain its ability to limit the type of tissue damage that can trigger illness.

Rich sources of alpha-carotene include yellow-orange fruit and veg such as carrots, sweet potatoes, butternut squash, pumpkin, mango, and cantaloupe melon.

Why Sugar Is Dangerous To Depression

2011-07-20T01:42:00.000-07:00

Eating lots of sugar is going to give you sudden peaks and troughs in the amount of glucose in your blood; symptoms that this is going on include fatigue, irritability, dizziness, insomnia, excessive sweating (especially at night), poor concentration and forgetfulness, excessive thirst, depression and crying spells, digestive disturbances and blurred vision. Since the brain depends on an even supply of glucose it is no surprise to find that sugar has been implicated in aggressive behavior, anxiety, and depression, and fatigue.

Lots of refined sugar and refined carbohydrates (meaning white bread, pasta, rice and most processed foods,) is also linked with depression because these foods not only supply very little in the way of nutrients but they also use up the mood enhancing B vitamins; turning each teaspoon of sugar into energy needs B vitamins. In fact, a study of 3,456 middle-aged civil servants, published in British Journal of Psychiatry found that those who had a diet which contained a lot of processed foods had a 58% increased risk for depression, whereas those whose diet could be described as containing more whole foods had a 26% reduced risk for depression.

Sugar also diverts the supply of another nutrient involved in mood – chromium. This mineral is vital for keeping your blood sugar level stable because insulin, which clears glucose from the blood, can’t work properly without it.

Reward Yourself!

2011-07-15T07:29:00.000-07:00

After your gym workout, I know you are longing for a reward. Let's facet it, everyone deserves a little reward from time to time — and it doesn’t have to mean taking a diet detour.

Here are five guiltless ways to reward yourself for your accomplishments.

1. Treat yourself ...
to a day at the salon or spa. A pedicure, facial, or massage can really keep your spirits high. Or better yet, treat yourself to a high-end haircut or new color to accentuate your newfound confidence.

2. Hit the stores ...
and purchase something you’ve been eyeing, like an outfit, a new book, or a piece of jewelry. Or invest in something that will help you reach your goals, such as walking sneakers, workout apparel, or even a gym membership.

3. Have a "night (or day) out"...
that doesn't revolve around dinner. Instead, after a healthy meal at home, go out to a movie or play. Another idea is to spend a day doing something active: Sign up for tennis lessons, try rock climbing, walk around a museum, or rent a bike and explore a new neighborhood.

4. Buy yourself ...
some fresh-cut flowers to decorate your home or office. They’ll brighten up your day and serve as a reminder of your success.

5. Take a bubble bath ...
and enjoy some quiet "me" time to help you focus on your success and stay on track.

source: southbeachdiet

Avoid Overeating

2011-07-12T04:28:00.001-07:00

For those of us who are used to restaurant-size meals, it can be hard to know what a sensible starting portion is. When it's time to sit down to a meal, try these tactics to avoid overeating:

1. Eat slowly and savor your food. It may seem like an obvious point to make, but remember — it takes 20 minutes for your stomach to signal to your brain that you are full!

2. Begin your meal with a salad or a clear broth as soup.

3. Drink water before and throughout the meal. If you're having trouble slowing down when you eat, put your fork down halfway though your meal and take a minute to sip some water.

4. Chop some of your favorite fresh vegetables and place them on the table with the rest of your dinner. Snack on them frequently, and have another handful when you finish the rest of what's on your plate. Don't like raw veggies? Cook them up instead, and give yourself a generous amount.

5. To avoid unnecessary second helpings, assemble your plate of food and then wrap up and store any leftovers before you begin eating.

source: southbeachdiet

10 Tips for Taking Care of Your Back

2011-07-10T04:01:00.000-07:00

As you grow older, the likelihood of getting back pain increases. This can be caused by overworked muscles coping with abnormal posture.

If you’re worried about getting back pain—especially if you work in an office that has you hunched in front of the computer all day, here are some tips that will help prevent you from getting it.

1. Sit up straight, don’t slouch, and walk tall.
2. Develop strong back and abdominal muscles to help support your upper body.
3. Stay in your ideal weight range to avoid straining your spine.
4. Sitting puts a greater load on the lower back than standing or walking. While doing computer work, watching TV, or reading, make sure to get up and move around.
5. Buy comfortable chairs, sofas, mattresses, and pillows. Replace furniture that cause back discomfort.
6. If you must carry heavy bags, distribute the weight evenly on both arms. Wear backpacks over both shoulders, not just one.
7. Use an infant carrier that can be slung over both shoulders. Better yet, bring a stroller.
8. When picking up a heavy load, bend your knees and not your waist, keep the load close to your body, and lift without jerking.
9. Strained your back? Take a couple of days off for bed rest. Apply a hot compress to the painful area for 20 minutes at a time. As the pain eases, do some gentle stretching exercises.
10. Stay fit and active. Exercise can stretch shortened muscles, build strength and endurance, and maintain mobility of joints.

The Awful Truth about Cellulite + 4 Food Items That Can Combat It

2011-07-06T03:17:00.000-07:00

The truth is, nobody dies from cellulite, though some of us may agonize about it like the plague.

Strictly speaking, cellulite is a cosmetic problem. It isn't a disease, though if it were, it would already be an epidemic. Ninety percent of women who have gone through puberty are affected by some form of cellulite. The good thing is, if you have it, the only "dying" you ever have to fear is from embarrassment. That is, if a little "orange peel," as cellulite's texture is often described, bothers you that much.

Most also have some idea that cellulite is the result of pockets of fat stored under the skin, but only a few bother to find out why it appears, what causes its appearance, and most of all, what can be done about it. This is because it is widely believed that cellulite, like those stubborn stretch marks, can never be completely erased--an idea that even many doctors share.

THE AWFUL TRUTH
Quick test: Do you have cellulite? here's how to find out: Pinch the skin of your thigh between both hands. If there is a dimpling on the pinched area, you have it. For some women, cellulite is visible even without pinching.

Cellulite is the term used to describe the fat deposits under the skin that outwardly give the skin a dimpled or orange peel-like appearance. It usually appears on the thighs, hips, and buttocks due to estrogen production, but can also show up in the inner knees, hips, lower abdomen, and upper arms.

Awful truth # 1: You are already predisposed to cellulite simply because you're a woman.
Cellulite is most often seen in women because the fat in the female body is arranged in large chambers separated by columns of collagen fibers. In overweight people, excess fat is stuffed in these compartments, causing them to bulge outward. On the surface of the skin, the bulging provides the dimply appearance of cellulite, especially in areas such as the hips, buttocks, and thighs.

Although some men have cellulite, women have a natural propensity for them because of the formation of their connective tissue bands is different due to hormonal changes.

Awful truth #2: Even skinny women have cellulite.
A common misconception is that only people who are overweight can get cellulite. These pockets of fat in our leg area, arms, tummy, and buttocks usually appear when our metabolism slows down due to age or lack of exercise or when we start to gain weight around the hips and waist.

Awful truth # 3: If your mom has cellulite, chances are you'll have it, too!
Cellulite is predetermined by genetics so that even thin women can develop the appearance. Factors such as hormones, pregnancy, and aging all contribute to the weakening of collagen fibers which in turn gives cellulite its appearance. Other factors that can cause cellulite are tension, fatigue, stress, smoking, lack of exercise, alcohol, drugs, and rich food.

There are two types of cellulite: the fatty type and the one caused by water retention. Fatty cellulite is stubborn, persistent, and can be determined by soft hips, thighs, and buttocks. They are caused by a fat-rich diet and lack of physical activity. The one caused by water retention is soft to the touch. It is triggered by poor blood circulation and inactivity.

But there are certain food that can help you combat cellulite. Read on and find out what these are as well as which ones you should avoid.

1. GO FOR SOY, TOFU, CAULIFLOWER, SPINACH, ORANGES, TOMATOES, AND OTHER FOODS RICH IN LECITHIN.
Lecithin strengthens skin, making it harder for cellulite to show through.

2. ESSENTIAL FATTY ACIDS
Essential fatty acids help repair the skin's connective tissues. Go for cold water fish (such as wild salmon, albacore tuna, and pacific halibut), nuts (walnuts, almonds, cashews), olive oil, and canola oil.

3. AMINO ACIDS HELP INCREASE COLLAGEN FORMATION.
Foods rich in amino acids include poultry, fish, cheese, (especially soy cheese or those made from non-fat milk), milk (ideally skim or non-fat), eggs, and soy.

4. PUT BRIGHTLY COLORED FRUITS AND VEGETABLES IN YOUR BASKET.
Look for berries, pomegranates, red grapes, carrots, sweet potatoes, kiwis, and leafy greens. Fruits and vegetables are packed with antioxidants, which help protect you from tissue damage. Broccoli, spinach, and peas are also good for the skin as they help fight free radical damage, which we can get from pollution and stress.

5. AVOID TOO MUCH BUTTER, MARGARINE, AND PARTIALLY HYDROGENATED OILS.
Also try to avoid the following: red meat and pork, heavily processed and high-fat cheese; and sugar-loaded snacks like cakes, pastries, cookies, and candy.

You Can Dance

2011-07-05T03:21:00.000-07:00

Thinking of spicing up your regular schedule with a new dance routine? After all, dancing can be a liberating from of self-expression, which can easily take you out of a slump. It’s also a great way to exercise, as it not only gives an edgy twist to a normal fitness routine, but also lets you work out your entire body as well. But with the number of options available, choosing a dance routine can be tricky.

6 Ways to Control Calories While Dating

2011-07-04T06:36:00.000-07:00

Here are tips to avoid weight gain during the early stages of a relationship:

* Be honest. Don’t be afraid to say that you are trying to lose weight and ask for help rather than hindrance, Stettner says. If you don’t speak up, your partner may not know you’d prefer to meet at Saladworks rather than the pizza parlor or at an ice cream shop that also has low-fat yogurt for you instead of pastries. You will get to know a lot about your new partner when you see how they respond to your request. “I always advise discussing eating habits if they’re an issue,” Metsovas says. “Don’t wait until the habits become so unbearable that they inevitably affect your relationship. Explain to your partner how you feel after you eat X, and how overeating, especially unhealthy foods, could hinder your relationship by its effect on your mood and well-being.”

* Check out menus in advance. When you make a date and pick a restaurant, go online and look at the menu to see if there are foods that you can eat. You may need to ask that a dish be prepared broiled rather than fried, or for the chef to substitute marinara for a cream sauce. If the only option is fried, suggest going somewhere else.

* Be the last to order. When you’re dining in a group, this tip has two advantages, Stettner says. One is that everyone else, having put in their order, will be talking and won’t notice what you do. Second, you won’t feel as self-conscious if you hold up the waiter and request changes to a menu item to fit your diet plan. “When you’re the last one to order, you can fine-tune what you’re ordering and do so more discreetly,” says Stettner.

* Snack first. Don’t be starving when you meet a new friend for dinner. When you’re famished, you can’t help overeating. Metsovas’ favorite snack is a handful of almonds at least 30 minutes before a meal. “Almonds contain beneficial fats and fiber to optimize blood sugar and prevent overeating,” she says. Also, make sure you’re well hydrated before the meal and continue to drink water afterward. Drinking wine if you’re hungry is a big no-no, she says. “Wine is also a sugar that could spike your blood sugar.”

* Try sharing. Rather than order your own sundae, suggest sharing. A lot of weight loss is about portion control. It can be fun dipping into your ice cream — or better yet low-fat yogurt — together, and subtly you can let your partner eat more of it than you do if they can afford the calories.

* Find activities you have in common. Suggest activities you can do together that will help you both burn calories. Say you’d rather walk to the movies than take a bus. Or suggest spending Sunday morning riding bikes rather than lazing around.

When you’re in a relationship and socializing, it can be harder to stick to your weight-loss plan. If you want to avoid weight gain during your time together, try to keep the focus on finding out more about your new love interest besides their favorite foods.

New Study: Potato chips are the major cause of weight gain in people

2011-06-29T02:44:00.001-07:00

A new study published by The New England Journal of Medicine identifies potato chips as the biggest dietary no-no, putting it ahead of other sinful treats like ice cream, candy, and soda.

The study, reports CBSNews.com, singles out potato chips as "the biggest dietary offender": A daily serving of one ounce (about 15 chips at around 160 calories per serving) adds up to a weight gain of 1.69-lbs over four years. Sweets and desserts add up to .41 lbs.

The research adds that "what we eat and how much we consume has far more impact than exercise and most other habits do on long-term weight gain." This is especially significant when it comes to potato chips because, according to Dr. F. Xavier Pi-Sunyer, an obesity expert at St. Luke's-Roosevelt Center in New York, "They're very tasty and they have a very good texture. People generally don't take one or two chips. They have the whole bag."

The results were gathered over a course of 20 years and by observing the diet and lifestyle habits of 120,877 people who participated in three long-running medical studies.

Apart from the potato chip findings, the study also indicates that food choices play a critical role in weight gain or loss. People are encouraged to eat more fruits, vegetables, whole grains, and nuts and warned to cut back on potatoes, red meat, sweets, and soda.

Dr. Frank Hu, one of the leaders of the study added, "There is no magic bullet for weight control. Diet and exercise are important for preventing weight gain, but diet clearly plays a bigger role."

Why Stretch?

2011-06-27T03:21:00.000-07:00

Stretching enhances our ability to move comfortably because it keeps joints, muscles and connective tissues from tightening. This mobility also allows for better strength balance that can lower the risk for injuries. Dynamic stretching exercises, best as part of the warmup, are lower intensity versions of the actual exercise or activity you intend to do. Static stretching on the other hand, is the best done after the activity, when your muscles are warmed up; this involves holding a stretch for 20 to 30 seconds. For example: While seated, bring the torso forward over the thighs and hold, to stretch the back muscles of the body.

What Exercises Can I Do at My Desk To Ease Back Pain

2011-06-25T03:13:00.000-07:00

You can start off with the position you spend most of your time doing-sitting!

Sitting properly means making sure that your chair is at the right distance and height from your table so that you don't hunch forward or raise your arms too high when you're writing or using the computer. And I can't stress this enough: stand and walk every half hour to allow better blood circulation to the lower body muscles and to ease pressure on the back.

What You Should Know about Taking Vitamins and Food Supplements

2011-06-22T04:22:00.001-07:00

Vitamins and trace minerals are essential for normal metabolism and yet inadequately produced by our bodies--if at all. This means we have to make sure that we receive adequate amounts through our diet. Compared to carbohydrates, fats, and proteins, vitamins and minerals are needed in very small amounts, which is why they are also called micronutrients. But that does not make them any less important. They are needed by all organs of the body--severe deficiency can cause disease and even death.

Dietary supplements, meanwhile, refer to the broad range of products that are add-ons to our normal diet. These include not only vitamins and minerals, but also herbal or botanical formulations (like ginseng and garlic), fibers (psyllium), amino acids (like tryptophan and lysine), enzymes (coenzyme Q10), and hormone-like compounds (melatonin). There is a wide range of dietary supplements available in the market. But let’s focus only on the essential vitamins and minerals here.

If you follow healthy eating habits, vitamin and mineral deficiencies will be rare, and you need not take supplements. The World Health Organization (WHO) even cautions that there is “a tendency to want to resolve micronutrient deficiency problems through the use of supplements rather than through increasing the consumption of an adequate and varied diet.” It might sound extreme, but there are women who think that it’s OK to go on fad diets, skip meals, smoke, and binge on alcohol, then meet dietary requirements by taking a few pills.

There are three reasons for taking vitamin and mineral supplements:

1. TREATING DEFICIENCIES

First, take supplements if you are diagnosed with a deficiency. Iron deficiency anemia is the greatest nutritional deficiency problem among adults. It is more common in women because of losses during menstruation.

Night blindness (poor or no vision in the evening but normal vision at daytime) is another common problem among adults.

2. PREVENTING DEFICIENCIES

The second reason for taking supplements is to address an expected deficiency. Vitamin and mineral deficiencies are more common among those with chronic diseases--like cancer, diabetes mellitus, atherosclerosis, stroke, and obesity--because the overall nutritional status is often not optimal. Those with poor appetite or vomiting or who are physically unable to feed themselves are not likely to get adequate nutrition. Also remember that many of these so-called lifestyle diseases are caused by poor nutrition to begin with.

In general, vitamin and mineral supplements are prescribed for the elderly because of concurrent chronic diseases and also because of poor nutrition, due to problems ranging from bad teeth to being bedridden and immobile.

Deficiencies are also expected among those undergoing dialysis because some micronutrients are filtered out before the body gets the chance to use them. Those with gastrointestinal system problems or those who have gone through bowel surgery will likely need supplements because nutrients are not absorbed adequately. Many drugs alter the metabolism of vitamins and minerals. For example, steroids, furosemide and thyroid hormone are “bone depleters,” and users might benefit from added calcium. Pyridoxine (vitamin B6) is usually prescribed for patients taking isoniazid, an anti-tuberculosis drug. If you are on maintenance medication for a medical condition, ask your doctor or a nutritionist about your need for supplements.

3. PREVENTING DISEASE

The third and rather controversial reason for taking vitamin and mineral supplements is to prevent diseases like cancer and heart disease. Beta carotene (a source of vitamin A), vitamin C, vitamin E, and selenium are often touted as wonder drugs in the fight against these two diseases.

These micronutrients have antioxidant properties and are thus believed to contribute to the fight against free radicals that cause injury to cells. Such injuries, if unchecked, can lead to a range of diseases. The scientific rationale is convincing, but reports in medical journals are not quite as optimistic. The results of small studies are conflicting, and meta-analysis (putting together the results of small studies so that the data sets are larger) shows no clear benefit.

These supplements are available over the counter, and you can certainly take them if you wish. But remember that more is not necessarily better. Overdoses are damaging and potentially lethal. Large doses are not recommended. Antioxidants from a variety of whole foods (berries, beans, nuts, vegetables and whole grains) are actually more effective--not to mention safer. A healthy diet, exercise, weight loss, and smoking cessation can do more to fight cancer and heart disease than a pill.

RECOMMENDED INTAKE

Think about the nutrients that you get from your usual diet, then rationally determine your needs. Take five to nine servings of fruit and vegetables every day. Pay attention to food labels, which show what percentage of daily requirements is met by each serving; junk those that offer only empty calories.

The most important thing is to listen to your body. Micronutrient deficiency manifests in ways we often brush aside—lack of energy (iron), poor wound healing (vitamin C), vision problems at night (vitamin A), thyroid enlargement (iodine), skin problems (zinc, vitamins A, B3 and B6), hair problems (iron, selenium, zinc, B complex vitamins), brittle nails (B complex), fractures (calcium), and even depression (folic acid and vitamin B complex). Fix your diet first, then supplement if necessary.

Watch What You Eat: 5 Food Culprits You Should Be Wary Of

2011-06-20T04:23:00.000-07:00

1. MONOSODIUM GLUTAMATE (MSG)
Used in moderation as a flavor enhancer, MSG should not pose a problem. But when you consume much food containing MSG (like junk food, seasoning, and processed food) or hydrolyzed protein, this is absorbed and immediately released into the bloodstream, causing the glutamate level in the body to go up around 20 times the normal level. This elevation hyper-excites the nerves and the transmission of impulses goes haywire.

The effects can range anywhere from a simple headache to life-threatening arrhythmia, a condition where your heart beats fast irregularly and sometimes stops. Other problems include sleepiness, anxiety, mental confusion, insomnia, stomach cramps, shortness of breath, chest pain, and palpitations.

2. ASPARTAME
This artificial sweetener is found in many popular products. When ingested, it is converted into methanol then into formaldehyde (a.k.a. formalin; the stuff you use to embalm and preserve dead people and objects with). While the amount of aspartame in a serving of an artificially sweetened drink is not enough to cause major damage, there is a cumulative effect because it is hard to clear formalin from the system. With repeated intake of aspartame, there is accumulation of formalin in the system to the point that the body cannot clear it effectively in time to repair the DNA damage before new damage arises.

Researchers at the University of Miami have linked aspartame to pediatric and adolescent migraines. The University of Kansas has linked contact dermatitis of the eyelids due to formaldehyde derived from aspartame.

3. TRANS FAT
Trans fat is oil that's chemically modified to make food more solid, less likely to spoil, and seem less greasy. Its used in commercial fried foods (french fries), donuts, cakes, and junk food. On food labels, they're known as hydrogenated oil or partially hydrogenated oil.

Trans fats cannot be digested by the human body. Several studies have shown that they elevate bad cholesterol, lower good cholesterol, make the arteries more rigid, and cause major clogging of arteries, insulin resistance, or contribute to Type 2 diabetes.

4. ARTIFICIAL INGREDIENTS
Artificial ingredients include food coloring, preservatives, flavors, and a lot of other chemicals food manufacturers are not legally bound to declare on their food packaging. They are found in most processed food and beverages. The human body is not designed to process and eliminate them properly. They just circulate aimlessly in the bloodstream and get deposited in the liver, kidneys and other tissues.

5. CONTAMINANTS
These are synthetic chemicals found in the environment that also make its way into food and water. They include pesticides, industrial chemicals, chemical residues, antibiotics and hormones from farm animals, and heavy metal. They have direct effects on the human physiology and lead to illnesses. Like artificial ingredients, they cannot be fully cleared by the body.

Is Soy Good For You?

2011-06-16T06:01:00.000-07:00

Soy is great, but it does contain two natural hormones that act as obesognes. The big problem is we now have soy in everything. It's in many baked goods and even fried foods. Another offender? Fructose derived from corn. Cutting that one ingredient can change your body mass, because you're eliminating a massive amount of sugar from your diet.

Is Grilling The Healthiest Way of Cooking?

2011-06-14T07:42:00.000-07:00

Well, it's better than frying, but if you're not careful, grilling may become unhealthy. Choose fish and leaner cuts of beef instead of burgers. For chicken, grill them with the skin to prevent dryness, but remove the skin before serving. For flavor, try rubs, which are combination of dried herbs and spices with brown sugar. Mix cumin, paprika, black pepper, and chili powder for a Tex-Mex rub, or five-spice, garlic, and ginger powders for Asian one. After putting the spices on the meat, drizzle with olive oil and lemon. It will lessen the cancer-causing chemicals from charring.

Elastic Fantastic

2011-06-11T22:34:00.001-07:00

You don't have to pump actual iron to build sexy lean muscle. A study found that resistance workouts using elastic tubing are just as effective as those using free weights. Most tubing is color coded by resistance level, and the more the band is stretched, the higher the resistance.

Watch What You Eat: 5 Food Culprits You Should Be Wary Of

2011-06-08T04:35:00.000-07:00

1. MONOSODIUM GLUTAMATE (MSG)
Used in moderation as a flavor enhancer, MSG should not pose a problem. But when you consume much food containing MSG (like junk food, seasoning, and processed food) or hydrolyzed protein, this is absorbed and immediately released into the bloodstream, causing the glutamate level in the body to go up around 20 times the normal level. This elevation hyper-excites the nerves and the transmission of impulses goes haywire.

The effects can range anywhere from a simple headache to life-threatening arrhythmia, a condition where your heart beats fast irregularly and sometimes stops. Other problems include sleepiness, anxiety, mental confusion, insomnia, stomach cramps, shortness of breath, chest pain, and palpitations.

2. ASPARTAME
This artificial sweetener is found in many popular products. When ingested, it is converted into methanol then into formaldehyde (a.k.a. formalin; the stuff you use to embalm and preserve dead people and objects with). While the amount of aspartame in a serving of an artificially sweetened drink is not enough to cause major damage, there is a cumulative effect because it is hard to clear formalin from the system. With repeated intake of aspartame, there is accumulation of formalin in the system to the point that the body cannot clear it effectively in time to repair the DNA damage before new damage arises.

Researchers at the University of Miami have linked aspartame to pediatric and adolescent migraines. The University of Kansas has linked contact dermatitis of the eyelids due to formaldehyde derived from aspartame.

3. TRANS FAT
Trans fat is oil that’s chemically modified to make food more solid, less likely to spoil, and seem less greasy. Its used in commercial fried foods (french fries), donuts, cakes, and junk food. On food labels, they’re known as hydrogenated oil or partially hydrogenated oil.

Trans fats cannot be digested by the human body. Several studies have shown that they elevate bad cholesterol, lower good cholesterol, make the arteries more rigid, and cause major clogging of arteries, insulin resistance, or contribute to Type 2 diabetes.

4. ARTIFICIAL INGREDIENTS
Artificial ingredients include food coloring, preservatives, flavors, and a lot of other chemicals food manufacturers are not legally bound to declare on their food packaging. They are found in most processed food and beverages. The human body is not designed to process and eliminate them properly. They just circulate aimlessly in the bloodstream and get deposited in the liver, kidneys and other tissues.

5. CONTAMINANTS
These are synthetic chemicals found in the environment that also make its way into food and water. They include pesticides, industrial chemicals, chemical residues, antibiotics and hormones from farm animals, and heavy metal. They have direct effects on the human physiology and lead to illnesses. Like artificial ingredients, they cannot be fully cleared by the body.

Hooked On Coffee??

2011-06-06T06:36:00.000-07:00

The American Dietetic Association gives these tips for cutting down on caffeine:

* Mix decaffeinated coffee in with regular coffee
* Drink a latte with more low-fat milk than coffee
* Brew tea for less time
* Pick soft drinks without caffeine

Power Burst - or Bust

2011-06-03T05:12:00.000-07:00

A healthy adult can probably safely sip one 16-ounce energy drink per workout, but downing more could lead to health risks. These concoctions are packed with ingredients that aren't regulated by the FDA and can cause high blood pressure, restlessness, and dehydration. The beverages are extra dicey if you have a heart condition or other chronic disease, so get your doctor's OK before popping the lid.

Train Trouble Spots First

2011-06-01T03:02:00.000-07:00

If you'd like a tighter tush, start your workout with booty moves. Turns out, exercise order does matter. Researchers had one group work their chest and upper back before their triceps and biceps, while another group did the opposite routine. After 12 weeks, each group saw the best results in the muscles they worked first. Why? You tire as your workout progresses, making it harder to do a consistent number of reps and keep good form. This strategy works for all major muscle groups, so whether your goal is trim thighs or toned abs, hit the area first to get the results you want.

Make Over Your Salads

2011-05-31T03:06:00.000-07:00

Tired of eating the same salad, day after day? Hit up your supermarket or farmers’ market for some new, seasonal ingredients. Getting creative with new flavors and textures is also a great way to sneak extra nutrients into your salad.

* Skip the iceberg lettuce and choose more nutrient-dense greens, such as baby spinach, romaine, arugula, or a spring mix like mesclun.

* Take advantage of your barbecue and grill eggplant, artichokes, squash, fennel, or shiitake mushrooms with a basting of herb-infused extra-virgin olive oil.

* Add sliced avocado or olives for a touch of heart-healthy monounsaturated fat. You can also slice up a hard-boiled egg and use some cornichons or anchovies as an alternative for olives.

* Toss in grilled salmon, shrimp, or even tofu, rather than grilled chicken.

* Top with a few chopped pecans or almonds, or a handful of sunflower seeds, instead of buttery white-bread croutons.

* Make your own salad dressing with a mix of extra-virgin olive oil, Dijon mustard, balsamic vinegar, garlic, salt, freshly ground black pepper, and fresh herbs. Trying a new store-bought dressing is fine, too, as long as it doesn’t contain more than 3 grams of sugar per 2-tablespoon serving.

source: SouthBeach

Exercise Even at Home

2011-05-26T06:26:00.000-07:00

Losing weight isn’t easy, and having no time to invest in it makes the journey to fitness even more difficult than it already is. If you want to become healthy, however, you have to make a commitment. That means that if you don’t have a lot of time for it, you’ll have to adapt!

1. JUST KEEP MOVING.
If your work has you sitting in front of a computer all day, there isn’t really much time for keeping active. Exercise is important if you want to be healthy, however, so be creative and just keep moving. Do as the Frenchwomen do and take walks whenever you can—they'll provide you with all the cardiovascular exercise you need. Use the stairs instead of the elevator at work, and take a stroll to a nearby building and back. These short workouts help you burn calories and contribute to giving you toned legs!

2. "EXERCISE" WITH YOUR KIDS.
When you’re home from work or spending the weekend with your kids, nephews, or nieces, join them when they’re doing sports or playing games—it’s a great way to get exercise! You don’t have to engage in anything too strenuous, but shooting some hoops or taking part in a few rounds of taguan will get your blood pumping in no time. If that’s not your thing, you can also take them out for a day at the park for some fresh air, which is good for both you and the children. If they’re into riding their bikes, you can take this as an opportunity for jogging or running. You can tag along behind the kids as they’re biking.

3. INCORPORATE EXERCISE INTO YOUR LEISURE TIME.
One way of solving the issue of time is by multitasking. Don’t miss out on opportunities to keep fit. If you’re at home after a busy day at work and you’re watching TV, for example, use it as a chance to try out some exercise moves like crunches during commercial breaks. If you have a treadmill in your house, you can listen to music or catch up on your favorite TV show while using it. If you’re a busy housewife, sweeping and cleaning are already two great ways of getting exercise.

4. MAKE SURE YOUR GYM IS ACCESSIBLE.
Make it easier for you to schedule exercise time at the gym by choosing a place that is easily accessible from your workplace or your home. If there’s one you pass to or from going to the office, consider getting a membership there instead of going to your usual one, especially if it’s a gym located in a less convenient location. You can also try going to one that’s near your house. That way, you’ll have less of an excuse not to do your fitness regimen—even if it’s at the end of a busy workday. You also won’t have to go through the hassle of going somewhere else just to get some gym time in.

5. EAT RIGHT.
A busy schedule can leave you with little time for preparing healthy meals to take to the office as baon, but there are better solutions to easing your hunger than going to a fast-food chain for lunch. Consider dropping by the grocery store and checking out what prepacked foods are available. Get items like yogurt, cereal, canned soups, fresh or dried fruit, prepared salads, sandwiches, and the like, which are good alternatives for quick-fix foods. While shopping might take time, you don’t have to do it every day. You can stock up on food for later days.

Feel the Burn! 3 Tips to Boost Your Aerobics Routine

2011-05-24T01:17:00.000-07:00

Cardio is one good way to start a fitness routine. Whether it's dancing, running, or even using a jump rope, you can work your way to a better body one step at a time! Read on and discover ways to make your cardio workout even better than it already is.

1. Do warm ups and cool downs.
Stretch before and after an aerobics session to help minimize muscle soreness and injury. Pace yourself in order to give your strength and flexibility time to develop. While being in a class is motivating and tends to encourage you to do more than you would do alone, don’t overdo it. Remember that an aerobics class is no contest, and that too much bouncing to keep up with everyone can lead to injuries. Monitor your breathing.

2. Step up.
Find a sturdy box (minimum or four inches high) that you can step up and down on repeatedly. Or use the stairs. Intensify the workout by gradually using higher boxes.

3. Don’t look at your feet.
This motion can cause neck and/or back pains. Protect your lower back when standing by tucking in your pelvis to keep the lower back extended. When doing lunges, align knees over your ankles and avoid going farther forward. Never overextend knees and elbows.

Changing Your Surroundings Helps You Stick to Your Diet

2011-05-17T01:06:00.000-07:00

A study suggests people who change the environment they diet in are not only able to adhere more effectively to their diets but also lose more weight compared to people who alter their eating behaviors or food choices. This means that using a smaller dish for meals, rearranging the contents of your pantry so that junk food is not immediately accessible, or turning off distractions like your cellphone, computer, or television while you eat can actually help you stick to your diet better.

DOWNSIZE YOUR DISH
Eating your meals off a 10-inch plate can actually help you consume less. You may even learn to eat more slowly to make the food on your small plate last longer!

HIDE HIGH-CALORIE FOODS
Keeping fatty fare—including your artery-blocking comfort foods—out of sight will certainly aid in keeping them out of mind (and stomach). Try placing high-calorie groceries at the topmost shelf of your cupboards, where they will be hard to see and reach.

NO GADGETS AT THE TABLE
Don’t distract yourself with your cellphone, computer, or TV when you are having a meal. Keeping them on will divert you from the fact that you are taking bigger bites or adding a third or fourth helping to your plate.

5 Minutes of Outdoor Activity Can Improve Mental Health

2011-05-16T22:03:00.000-07:00

Did you know that exercising just five minutes out of doors can actually make you feel better about yourself?

After examining the data of over 1,200 people of varying demographics from 10 related British studies, researchers found that walking, gardening, cycling, fishing, boating, horse-riding, and farming helped boost the mental health of many of the participants, particularly the youth and those with mental illnesses. Spending time in lush, green settings with a nearby body of water was deemed especially beneficial.

With a busy workweek and jam-packed weekends, some people may find it difficult to fit in a little exercise. But imagine how much better you’d feel in the midst of all that stress if you just took five minutes to work out in the great outdoors—this study has just proven that it’s worth it! Here are a few things you can try:

TAKE A STROLL
Find a pretty park to walk in—it doesn’t have to be very large, as long as it’s located in an unpolluted area with lots of trees, shrubs, and flowers. Take your time—you don’t have to do any of those crazy aerobic brisk-walking moves. If you feel like taking a second turn around the park, go ahead. Take in the clean air and green surroundings and just keep a nice pace going until you’ve had enough.

BIKE TO NEARBY DESTINATIONS
Put your car keys down and prop up the kickstand on your bike instead. Cycling to destinations that you can get to in ten minutes or less not only saves the environment from noxious vehicular emissions but also gets your blood pumping through light exercise. You’ll feel great inside and out after even the briefest of bicycle rides.

EXPERIMENT IN YOUR GARDEN
Plant a tree, some fruit and vegetable seeds, or even a couple of low-maintenance flowers! Gardening is a wonderful way to get up close and personal with the environment—and squeeze in a little physical exertion at the same time. There’s nothing quite as fulfilling as watching the fruit of your labor grow and prosper—and who knows, you might have a hidden green thumb.

SWIM
It’s summer, after all, so make the most of your beach trips! Don’t just lounge around in your cabana or commit yourself completely to your tan. Make time for a quick dip in the ocean and savor the delicious feeling of the cool waves against your skin. Remember to wear your goggles—you wouldn’t want the saltwater to sting your eyes as you do a lap or two.

10 Habits of Healthy Women

2011-05-12T00:34:00.000-07:00

1. WATCH YOUR WEIGHT
This helps you avoid lifestyle diseases like hypertension, heart disease, and diabetes. While it’s true that heart attacks tend to hit men more than women, that’s no reason not to be on guard. For women, fat tends to accumulate around the hips and thighs, while for men, it accumulates around the belly or the visceral organs (like the heart). When heart attacks do happen to women, they are more deadly and debilitating. In fact, women are less likely to survive a heart attack and are more likely to succumb within a year if they do.

Diabetes is also an increasing problem in the Philippines; women are much more likely to have diabetes than men, and the risk increases markedly as one grows older.

2. STOP SMOKING
There are many great reasons to quit. Stopping smoking is better for the skin and prevents pregnancy complications. Mothers must also remember that children of smokers are at greater risk of developing asthma and ear infections and are more likely to copy the behavior later in life.

3. PRESERVE YOUR FERTILITY
The most common reasons for infertility in women of child-bearing age are problems with ovulation, abnormalities of the uterus, defects in the fallopian tube, and endometriosis. These conditions have symptoms like absence of menses, irregular or short cycles, pain during menstruation, or pain during intercourse. If you experience these problems, see your doctor.

4. PERFORM A BREAST EXAM REGULARLY
Get into the habit of examining your breasts once a month, a few days after your period ends, when your breasts are less likely to be swollen or painful because of hormonal changes.

Inspect your breasts in front of a mirror with arms on your sides and then above your head. Check for any skin or shape changes. Squeeze each nipple and check for discharge—yellow or bloody fluid is something to worry about. Next, examine each breast for lumps while standing, and again while lying down. Be sure to cover the whole area of the breast by starting with the nipples and then moving outward in circles.

If you feel a mass or lump, consult a physician for confirmation. Most of the time, it is something benign, but if it’s not and you’re facing breast cancer, early detection increases the chances of cure, survival, and high quality of life.

5. GO FOR A YEARLY PAP SMEAR
Do this if you are or have been sexually active. The Pap test is a procedure where samples of cervical cells are taken and examined under a microscope to check for abnormalities that might signal cancer.

You will lie on a gynecological examination table, with your feet up on stirrups. A speculum is inserted into the vagina to open it slightly and make the cervix visible, then swabs are taken from the cervix using cotton buds. The process is painless, but may be a bit uncomfortable because of the positioning and use of the speculum, and in general because of the feeling of being exposed. Therefore, go to a gynecologist you trust. Early detection of cervical cancer more than makes up for the discomfort.

6. HAVE YOUR EYES EXAMINED
Yearly eye examinations to guard against conditions that cause blindness, most common of which is vitamin A deficiency. Cataracts are another common cause, with the risk increasing as one grows older.

For many women, however, the most pressing eye problem is error of refraction, causing blurred vision, headaches, and even nausea. This can be easily treated with glasses or lenses. Laser treatments are now also available locally. If you have a family history of glaucoma, or if you have diabetes, it is even more important to have your eyes examined.

7. MAKE SURE YOUR WORK KEEPS YOU HEALTHY AND HAPPY
We spend more than half our waking time at work or traveling to and from work. We have to make sure that during that time our environment is safe; we are not exposed to hazards beyond safe levels; we have a manageable level of stress; we relate well with our colleagues; and at the end of the day we feel we have accomplished something with our team.

You have to help create safe and healthy workplaces, whether you are a full-time mother, homeworker, factory line assembler, sales lady, or office worker. Do not allow your work, or yourself, to be valued less.

8. WORK ON YOUR RELATIONSHIPS
Technology allows us to communicate easily. Send a simple text message to your husband or boyfriend saying "How are you?" It’s simple, but it makes a big difference. It is also important to keep tabs with your friends—college roommates, high school barkada, or even your childhood playmates. Touch base with your roots. Together you will see how far you’ve come. It’s not a competition; it’s more about being in good company.

9. MAINTAIN A HEALTHY BALANCE IN EVERYTHING YOU DO
There should always be a balance in your diet, between work and relaxation, time for yourself and family. So the food pyramid we were taught in elementary school should be as vital now. Say no to crash diets; develop your taste for low-salt, low-fat, high fiber, and unsweetened foods instead. Drink alcohol in moderation.

Work-life balance also means finding time for all aspects of your life. The more hours you spend at work, the more unhappy and anxious you feel. Women tend to report more unhappiness than men, maybe because they feel more pressure to juggle many responsibilities as worker, mother, and wife or girlfriend.

Take responsibility for achieving balance, and speak up when the demands are too much. Prioritize, allot a set time to each task, and do not engage in unproductive activities. Take breaks and relax more. If you supervise employees, make sure to monitor workloads and watch out for signs of burnout like too many sick leaves and absences.

10. RESERVE AN HOUR EVERY DAY FOR DOING SOMETHING YOU ENJOY
It doesn’t have to be complicated—you can write, play a computer game, call a friend, or just lie down. Setting even just one hour for yourself every day will go far in helping you keep your sanity.

We need to have some time for themselves to relax and have fun. Life is short, so enjoy every minute.

Tricks to Add Flavor and Cut Fat and Calories

2011-05-09T06:30:00.000-07:00

1. Enjoy your sandwich open-faced. You’ll automatically cut bread calories in half and barely notice. An average regular-size piece of bread is about 100 calories.

2. Team up low-fat creamy ingredients. Try replacing full-fat sour cream and mayonnaise in creamy dips and salad dressings with a combination of reduced-fat cream cheese, cottage cheese and/or nonfat plain yogurt. You’ll cut calories and the layers of flavors will still taste rich.

3. Use low-fat mayonnaise in place of the full-fat version. It has which has just 15 calories and 1 gram of fat per tablespoon compared with 90 calories and 10 grams of fat in the traditional kind.

4. Oven-fry to save calories from fat. If you crave fried foods, don’t deny yourself. A typical serving of fried fish sticks packs 16 grams of fat. Oven-frying replicates that special taste and texture for only 3 grams of fat per serving.

5. Use spices to add calorie-free flavor to food. Your spices should be fresh to get maximum impact, so buy them in small amounts, label with a date, and discard and replace after one year.

6. Keep lemons around. They zest up almost any dish, without any calories. Stock up when they’re on sale and freeze the zest and juice for up to 6 months: pare the rind and freeze in strips, and freeze the juice in ice cube trays.

7. Spice things up. Don’t bank on the spice turmeric as a magic bullet for weight loss yet. But go ahead and try it in your cooking—it adds flavor without any calories. In one study, when mice were fed high-fat diets with added curcumin (an active ingredient in the spice turmeric), they gained less weight than a similar group whose diets had no added curcumin.

How to Read a Nutrition Label

2011-05-06T06:18:00.000-07:00

Understanding the labels will help ensure that you are getting enough daily nutrients while striving toward your health and weight-loss goals. Here are some helpful cheat sheet that you can take with you the next time you hit the grocery store.

1. Serving Size and Servings per Container. This is the first thing to look at when you are scanning a Nutrition Facts panel. Serving sizes are standardized by product type to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount (for example, number of grams). It’s important to be aware of how many servings there are in a package. Many products that look like they contain 1 serving actually contain more than that in a single package.

2. Calories. Calories are a measure of how much energy you get from a serving of the product. As suggested above, be sure to look at the number of servings in a package to figure out total calories per package.

3. % Daily Value. On the right side of the panel is a column that lists % Daily Value (DV) for each nutrient based on a diet of 2,000 calories a day, as recommended by public health experts. Your DV may need to be higher or lower depending on your caloric needs. You can use the %DV as a guide for evaluating nutrients and whether or not they are contributing minimally or significantly to your daily recommended allowance. A good rule of thumb: 5%DV or less is low for all nutrients and 20%DV or more is high for all nutrients.

4. Total Fat. This section is broken down into saturated and trans fat content. Manufacturers are not required to list unsaturated fats; however, they are included in the total fat calculations. Be aware that a label can say 0% trans fats if it contains less than 0.5 gram per serving — so be sure to check for hydrogenated or partially hydrogenated oils (which indicate the presence of these bad fats) in the ingredients list if you are concerned.

5. Cholesterol and Sodium. You may be shocked by how much sodium and cholesterol many processed foods contain.

6. Total Carbohydrate (Dietary Fiber, Sugars). Total carbohydrate is the heading that lists total grams of dietary fiber and sugars, with the individual subcategories of dietary fiber and sugar following. Getting plenty of fiber is very important (25 to 30 grams daily is optimal), so pay close attention to this section of the label. When choosing whole-grain breads, for example, select those that contain at least 3 grams of fiber per serving. When it comes to sugars, be aware that this number represents the sum of sugars that occur naturally in foods, like lactose and glucose, as well as added sugars (corn syrup, dextrose, high-fructose corn syrup, and honey are just a few of the names added sugars go under). Take a hard look at the ingredients list all the way through to check for these added sugars — and avoid products made with them.

7. Vitamins and Minerals. Manufacturers are required to list the percentage of the DV of vitamin A, vitamin C, calcium, and iron supplied by a serving of food. Listing other vitamins and minerals is voluntary, unless a claim is made about the nutrient or they are added to supplement the foods (as in breakfast cereals that supply 100% of your daily need for various vitamins and minerals).

source: southbeach

Feel Fabulous Everyday!

2011-05-05T10:00:00.000-07:00

1) Easy on the sodas, iced tea, and fruit juice. The sugars in these drinks secretly sabotage your diet, and sodas and iced tea add unnecessary caffeine into your system. Your best bet? Water. Not only is it healthier for you, it’s also free.

2) Learn how to take a power nap! Pilots and astronauts do it, and so do Japanese businessmen on their lunch break, so why not you, too? Fifteen minutes of quality snooze will energize you for the rest of the day, just make sure to set an alarm to wake you up.

3) Do any kind of stretching or casual exercise at home— stretch when you wake up or while watching TV, play tag with your kids, or dance with the music on the radio.

4) Keep in mind that rest is just as important as exercise!

5) Receive compliments with a smile. Be kind to others. A rude person does not look fabulous at all.

Fat Chances

2011-05-03T02:27:00.000-07:00

The Risk: CREDIT CARDS

Your plastic may be affecting more than just your credit score. Visa conducted a study of 100,000 fast-food restaurant transactions and found that people who pay for their food with a credit card spend 30 percent more than those who pay with cash. Opt to swipe and you could end up with a double quarter-pounder with cheese and a large Coke instead of a quarter-pounder with cheese and medium drink. For the average women, who visits a fast-food restaurant once a week, that adds an extra 17,160 calories, or 4.9 pounds, per year.

IMPROVE YOUR ODDS

If you must hit the drive-thru, pay cash. You're likely to spend less. Better yet: Go home and make a sandwich. It'll be better for your body and wallet.

Toning Shoes: Do They Really Work?

2011-04-28T08:11:00.000-07:00

Toning shoes claim to firm up and shape your legs and butt better than regular sneakers.

Toning shoe companies say that they work by supposedly activating more muscle fibers than standard running shoes.That means they should be more effective at toning your thighs and hips.

The American Council on Exercise conducted a study to see whether the claims of these toning shoes live up to the hype. In the study, two groups of women went toe-to-toe on exercise with one group wearing standard athletic shoes while the other sported toning shoes. Researchers measured and compared the activity of the muscles during exercise for the women in both groups.

The results? Turns out, toning shoes really are too good to be true. The women who worked out in the toning shoes didn't appear to get any more benefit or work their muscles any harder than those who wore standard athletic shoes.

Like most women, being able to tone and burn calories just by doing what you normally would do — run errands, go shopping, pick up kids — was very inviting, especially since ‘being too busy’ is one reason many women skip the gym or working out.

While toning shoes can't take the place of hitting the gym and sticking to a healthy diet helps.

Even if toning shoes can't give you the killer legs you crave just by walking around, that doesn't mean that they're a total wash. If lacing up those sneakers gets you off the couch and moving around, then it's money well spent.

source: everydayhealth

My arms and legs are toned but as much as I try, I can't seem to get rid of my flab. Any moves I can try to target this area?

2011-04-26T03:41:00.000-07:00

You need to reassess if you're eating properly. Your diet may be a culprit, as fat tends to get stored in the midsection first. Best to consult a nutritionist. You should also check your exercise program. It probably needs to be adjusted to emphasize strength training or cardio that can help you lose that belly. Finally, check if you're able to manage stress well and are getting enough sleep. Believe it or not, your inability to manage stress also causes fat to be stored around the midsection. Strange, but true.

Happy Easter!

Ward Off Heart Disease

2011-04-23T06:55:00.000-07:00

Young women tend to be oblivious to heart disease, but that attitude itself is a big risk. How you eat today helps predict how healthy your heart will be 30 years from now.

Cherries. According to researchers, anthocyanins in dark cherries reduce belly fat and lower cholesterol and blood sugar.

Dark chocolate. Rich in flavonoids, chocolate is believed to promote heart health by reducing platelet activation, affecting the relaxation capabilities of blood vessels. One ounce of dark chocolate has 5,900 ORAC points.

*ORAC stands for oxygen radical absorbance capacity.

Hip Check

2011-04-21T10:03:00.000-07:00

Carrying extra weight in your belly increases your risk of heart disease and cancer, but packing it in your hips may be a different kind of health trap. A study of nearly 9,000 overweight women found that those who were pear-shaped performed worse on memory tests than their apple-shaped counterparts.

Subcutaneous fat, the type that accumulates in the hips, produces high levels of hormones that may affect the brain.

Body shape is genetic, but keeping the pounds at bay can help. The study found no relationship between waist size and brainpower among healthy-weight women.

10 Ideas with Yogurt

2011-04-19T00:41:00.000-07:00

It's not just good to eat—it's good for you, too! Here are 10 different ways to enjoy creamy, healthy, and delicious yogurt.

1. PB&J yogurt parfaits
Warm peanut butter in a microwave until spreadable. Swirl dollops of peanut butter and your choice of jam in plain or Greek yogurt. In a tall glass, add a layer of crushed graham crackers or granola. Add a layer of the peanut butter and jam-swirled yogurt. Repeat, alternating layers, until glass is full. Top with chopped nuts.

2. Peppery yogurt marinade
Yogurt is great in marinades because the lactic acid helps tenderize meat. Chop up some garlic, add ground spices (try chili powder or cayenne pepper), some lemon juice, and mix with plain yogurt. Use with beef, chicken, or fish.

3. Breakfast-to-go
Inspired by Ina Garten, we came up with this delicious recipe for a citrusy morning delight. Mix the zest of one orange with 1 (350-gram) tub Greek yogurt. Chill until ready to use. In a small saucepan, bring 1 1/2 cups orange juice to a boil. Add 1 cup dried cranberries and simmer for 10 to 15 minutes; drain. In a large bowl, mix cranberries, 1 Granny Smith apple (grated with skin on), and 3/4 cup toasted walnuts together with orange-infused Greek yogurt. Add honey to taste. Serves 4.

4. Tzatziki
To make this popular Greek appetizer and sauce, line a strainer or sieve with cheesecloth or a coffee filter and strain plain yogurt for 2 hours. In a food processor, combine strained yogurt with finely diced cucumbers, lemon juice, olive oil, dill, and minced garlic. Chill and serve. Our favorite accompaniment? Pita chips!

5. Pancake play
Using a pancake mix? Add yogurt instead of milk to make 'em light and oh so tasty. It'll also add a slight tang that'll complement sweet toppings or syrup.

6. Chicken and vegetable yogurt curry
In a large saucepan, heat 1 tablespoon canola oil. Add 1 (50-gram) pack yellow curry paste; toast until fragrant. Add 1/2 cup coconut milk and stir, scraping up the brown bits at the bottom of the pan. Add 2 to 3 cups chopped vegetables (we used squash, potatoes, carrots, and cauliflower) and 1 cup water; cook for 5 minutes. Add 250 grams chicken fillets (chopped into bite-size pieces) and 1 cup plain yogurt; mix well. Simmer for 5 to 10 minutes or until chicken is cooked and vegetables are fork tender. Serves 3 to 4.

7. Fruit salad with minted yogurt dressing
Mix chopped fruit of your choice and yogurt. Add chopped fresh mint or a tablespoon or two of light coconut milk for an interesting taste. Chill until ready to serve.

8. Spicy tomato yogurt soup
Heat 1 tablespoon canola oil and sauté 1 red onion (sliced) until translucent. Add 1 carrot (cubed) and 2 stalks celery (chopped); cook for 3 minutes. Add 1 (400-gram) can diced tomatoes with lime and cilantro (we used Rotel), and 2 cups chicken or vegetable stock. Bring to a boil, then lower heat and simmer for 15 minutes. Add 1 cup canned corn kernels, 2 tablespoons brown sugar (or to taste), 3/4 cup plain yogurt; mix well. Season with salt and pepper. Serves 4.

9. Bake a cake
How do you make sure your baked goods come out moist? Sub yogurt for some of the milk! For a berry-banana bread, use mixed berry yogurt and add blueberries and mashed bananas to the batter.

10. Mango lassi
The refreshing Indian concoction is so easy to make, there's no excuse not to try it. First, make buttermilk by combining 1 tablespoon vinegar and enough milk to make 1 cup; let stand for 5 minutes. In a blender, pour in buttermilk, 1/2 cup plain yogurt, and the flesh from 2 large, ripe mangoes (chopped). Add honey or sugar to taste, together with a dash for cinnamon. Blend until smooth. Makes 3 to 4 glasses.

source:yummy.ph

Are You a Vodka Drinker?

2011-04-18T00:35:00.000-07:00

Are you addicted to Bloody Mary, Long Island Iced Tea, or a Screwdriver? Believe it or not, these vodka based preferences are based on science. Essentially, vodka is 40 percent ethanol and 60 percent water, a combination that produces clusters of molecules called ethanol hydrates. Low structures of these can taste more watered-down which you like to swill.. Take note of these calorie counts:

Bloody Mary : 120
Long Island Iced Tea: 138
Screwdriver:181

That's huge, isn't it? The next time you hit the bar, be careful of what you order.

Don't Go Breaking My Heart

2011-04-17T22:57:00.000-07:00

Skip the chocolate bars. Switch to chocolate-dipped strawberries for a taste that's just as sweet, not to mention healthy. Food with the plant compounds, flavonoids and anthocyanidins, lowered the risk of coronary heart disease (CHD) and cardiovascular disease (CVD). Strawberries, chocolate, and bran prevent CVD while grapefruit thwarts CHD. Red wine, apples, and pears reduce the chances of both,

Hydrate Right, Exercise Right

2011-04-14T09:30:00.000-07:00

An hour of intense exercise averages 1.5-liter loss of fluid due to sweating. If you aren't hydrated enough, that's when the problem set in, like major cramping.

Fitness Facts and Myths

2011-04-12T00:45:00.003-07:00

One fitness fact that everyone can agree on is that exercise is key factor in losing weight. Working out is also good for your heart and your bones, and it gives you a mood boost. But some fitness facts that sound true may actually be myths or only partly true. If you want to be successful at slimming down and staying fit, it’s important to know the difference between fitness facts and fiction.

Stretch Before You Exercise Although fitness experts have debated about the best time to stretch, the consensus is that it’s better, safer, and more effective to stretch after you have warmed up your muscles. For example, if you are going on a run, kick things off by walking first, she suggests. Then you can stretch your already warmed-up muscles.

No Pain, No Gain Never exercise through pain unless you have a known injury, and it is part of a supervised rehabilitation program. In most cases, pain is a warning of an injury.” You don't need to go to extremes or be sweating profusely to get a great workout either. You can get plenty of gain from 30 minutes of brisk walking.

Running on a Treadmill Is Safer Than Outdoors Running on a treadmill at your gym may seem safer, but that’s not necessarily so; it depends on the treadmill, your condition, and your form. Running incorrectly on a treadmill can be just as stressful as running outside.If you’re not careful, using a treadmill can result in an injury or a fall. If you have knee problems, a treadmill may be just as stressful as a run outdoors. In either case, make sure you check with your doctor if you have any physical or medical issues before you start a running program.

Crunches Get Rid of Belly Fat Abdominal crunches alone won’t cut it if you’re trying to lose belly fat. Losing weight requires taking in fewer calories as well as burning more calories. One pound of belly fat equals about 3,500 calories. And not all of the fat "burned" by exercise will come from the belly. You can't have a six-pack abdominal region just by doing a lot of abdominal exercises. A great deal is controlled by diet and genetics.

Aerobic Exercise Boosts Your Metabolism This fitness fact is mostly true. The benefits of a regular aerobic exercise program for about 30 minutes four or five times per week includes long-lasting benefits for your metabolism and will help you maintain a healthy weight.Although you only burn calories for a limited time after aerobic exercise, the aerobic boost to your metabolism continues to help lower your blood sugar, cholesterol, and blood pressure. Remember that losing weight usually requires that you eat fewer calories, too.

Lifting Weights Will Make You Bulky Lifting weights could make you bulky if that's the look you’re going for, but you need to specifically train for that goal. Limited weight training a few times a week will increase bone strength and muscle mass without obvious bulk — and without a lot of heavy sweating. Women are afraid that if they lift weights they will bulk up.But the reality is that most women will simply look toned. It is difficult for a woman to bulk up because she lacks the amount of testosterone that a man has,” she adds.

If You're Not Sweating, You're Not Working How much you sweat depends on many factors, including your basic metabolism, how much you weigh, and where you're exercising. You can get plenty of exercise benefits, including weight loss, without sweating heavily, although sweat does help to cool the body. Too much sweating can also be dangerous.Sweating can cause dehydration, dizziness, and blood pressure problems, especially for the elderly or for pregnant women.

Sports Bras Just Prevent Painful Bounce Sports bras help prevent pain brought on by bouncing during running or other aerobic activities, but they also provide protection and muscle support — and help with posture. Fitness fact: A good sports bra should be properly fitted and allow enough ventilation to prevent sweating and chafing. Psychology also plays a role in why many women prefer to wear a sports bra while working out — you may feel less self-conscious wearing a bra that banishes the bounce.

At Some Point You're Too Old to Exercise You are never too old to benefit from exercise. In fact, there are many upsides to staying fit as you get older. Studies show that elderly people can reduce their risk for high blood pressure, diabetes, osteoarthritis, osteoporosis, and mental decline with a prescribed exercise program. For the most benefits, your overall routine should include aerobics, strength training, balance, and flexibility, but remember that high intensity activities aren’t necessary.

More Is Always Better For most people, 30 minutes of moderate exercise at least five days per week can help maintain good health, improve fitness and energy levels, and can help you drop a few pounds. With the exception of athletes, exercising for 90 minutes or more is overdoing it and can be damaging to the body, causing erosion of the muscles and joints. Muscles grow when they recover during rest."

Fitness Facts and Myths

2011-04-12T00:45:00.000-07:00

One fitness fact that everyone can agree on is that exercise is key factor in losing weight. Working out is also good for your heart and your bones, and it gives you a mood boost. But some fitness facts that sound true may actually be myths or only partly true. If you want to be successful at slimming down and staying fit, it’s important to know the difference between fitness facts and fiction.

Stretch Before You Exercise
Although fitness experts have debated about the best time to stretch, the consensus is that it’s better, safer, and more effective to stretch after you have warmed up your muscles. For example, if you are going on a run, kick things off by walking first, she suggests. Then you can stretch your already warmed-up muscles.

No Pain, No Gain
Never exercise through pain unless you have a known injury, and it is part of a supervised rehabilitation program. In most cases, pain is a warning of an injury.” You don't need to go to extremes or be sweating profusely to get a great workout either. You can get plenty of gain from 30 minutes of brisk walking.

Running on a Treadmill Is Safer Than Outdoors
Running on a treadmill at your gym may seem safer, but that’s not necessarily so; it depends on the treadmill, your condition, and your form. Running incorrectly on a treadmill can be just as stressful as running outside.If you’re not careful, using a treadmill can result in an injury or a fall. If you have knee problems, a treadmill may be just as stressful as a run outdoors. In either case, make sure you check with your doctor if you have any physical or medical issues before you start a running program.

Crunches Get Rid of Belly Fat
Abdominal crunches alone won’t cut it if you’re trying to lose belly fat. Losing weight requires taking in fewer calories as well as burning more calories. One pound of belly fat equals about 3,500 calories. And not all of the fat "burned" by exercise will come from the belly. You can't have a six-pack abdominal region just by doing a lot of abdominal exercises. A great deal is controlled by diet and genetics.

Aerobic Exercise Boosts Your Metabolism
This fitness fact is mostly true. The benefits of a regular aerobic exercise program for about 30 minutes four or five times per week includes long-lasting benefits for your metabolism and will help you maintain a healthy weight.Although you only burn calories for a limited time after aerobic exercise, the aerobic boost to your metabolism continues to help lower your blood sugar, cholesterol, and blood pressure. Remember that losing weight usually requires that you eat fewer calories, too.

Lifting Weights Will Make You Bulky
Lifting weights could make you bulky if that's the look you’re going for, but you need to specifically train for that goal. Limited weight training a few times a week will increase bone strength and muscle mass without obvious bulk — and without a lot of heavy sweating. Women are afraid that if they lift weights they will bulk up.But the reality is that most women will simply look toned. It is difficult for a woman to bulk up because she lacks the amount of testosterone that a man has,” she adds.

If You're Not Sweating, You're Not Working
How much you sweat depends on many factors, including your basic metabolism, how much you weigh, and where you're exercising. You can get plenty of exercise benefits, including weight loss, without sweating heavily, although sweat does help to cool the body. Too much sweating can also be dangerous.Sweating can cause dehydration, dizziness, and blood pressure problems, especially for the elderly or for pregnant women.

Sports Bras Just Prevent Painful Bounce
Sports bras help prevent pain brought on by bouncing during running or other aerobic activities, but they also provide protection and muscle support — and help with posture. Fitness fact: A good sports bra should be properly fitted and allow enough ventilation to prevent sweating and chafing. Psychology also plays a role in why many women prefer to wear a sports bra while working out — you may feel less self-conscious wearing a bra that banishes the bounce.

At Some Point You're Too Old to Exercise
You are never too old to benefit from exercise. In fact, there are many upsides to staying fit as you get older. Studies show that elderly people can reduce their risk for high blood pressure, diabetes, osteoarthritis, osteoporosis, and mental decline with a prescribed exercise program. For the most benefits, your overall routine should include aerobics, strength training, balance, and flexibility, but remember that high intensity activities aren’t necessary.

More Is Always Better
For most people, 30 minutes of moderate exercise at least five days per week can help maintain good health, improve fitness and energy levels, and can help you drop a few pounds. With the exception of athletes, exercising for 90 minutes or more is overdoing it and can be damaging to the body, causing erosion of the muscles and joints. Muscles grow when they recover during rest.

source: everydayhealth

Prevent Varicose Veins

2011-04-07T02:47:00.000-07:00

Crossing your legs may be the most popular way of developing varicose veins (those purplish knotted veins found at the skin's surface, usually behind your calves). Veins become varicose when their valves (the tiny flaps which help bring the blood up to the heart) malfunction. When this happens, gravity takes its toll, and the blood fails to get pushed up. Your blood is somewhat trapped and remains stagnant, thus distending the veins.

Here are 5 ways to improve your blood circulation and lessen your chance of developing varicose veins:

1. WORK OUT. Whether it's running, aerobics, pole dancing, or yoga, pick way to be active and do it regularly. Physical activity helps the blood on your legs flow, so get a move on.

2. CHOOSE YOUR SHOES. Avoid your heels when you can. Low-heeled shoes don't strain your calf muscles as much, which is better for your veins.

3. TAKE A BREAK. Too much of anything is bad for you. Food, a sedentary lifestyle, and in this case, standing up or sitting down. Be mindful. If you've been standing too long, sit down. Or vice versa.

4. LOSE WEIGHT. Being overweight puts pressure on your legs, causing a strain or circulation. Excessive weight can deform and weaken veins. This compromises blood circulation and leads to the formation of varicose veins.

5. UNCROSS YOUR LEGS. Crossing your legs for prolonged periods of time distends the veins of your calves. Uncrossing them relieves pressure and reduces the risk of varicose veins.

Benefits of Eating Organic Food

2011-04-06T01:20:00.000-07:00

The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. The farming practices employed in producing organic food are directed towards reduced pollution, water and soil conservation, and traditional fertilization and pest control methods. It eschews the use of chemical pesticides, synthetic fertilizers and growth hormones.

However, you don’t need to buy strictly organic foods so your family can eat healthy. By buying and consuming food that is traditionally produced (not genetically-engineered), whole (preservative and additive-free, antibiotic-free), and locally grown in season could already greatly improve your family’s health.

1. IT'S BETTER FOR YOUR HEALTH
Read labels and understand how food is prepared. You research and you learn that there are many things that are not in line with natural health. We have to be wise when we choose foods,
(and choose) what is nutrient-dense.” Nutrient dense food is food that is closest to its natural state, usually raw, and not genetically modified by the use of hormones.

2. IT'S BETTER FOR YOUR KIDS' HEALTH
Eating organic, whole and natural foods is beneficial for children, whose immature and developing organs and immune systems make them more susceptible to toxins than adults.

3. YOU GET MORE OUT OF YOUR FOOD
Whole fruits and vegetables—whether grown using organic methods or not—are rich in phytonutrients, a majority of which are antioxidants which come from a plant’s defense system.
These nutrient levels are naturally higher in organic produce, simply because the crops are not assisted by chemical pesticides.

10 Tips for Preparing Healthier, More Enjoyable Meals

2011-04-04T02:18:00.000-07:00

Eating is one of the greatest pleasures in life. It is through food that we reconnect with friends, bond with family, and create new memories. If you were to think about some of the best moments in your life, it wouldn’t be too farfetched to say that food played a big part in making them extra special.

1. GO ON A LIQUID BREAK.

We know that we’ve told you that you shouldn’t drink your calories, but as a meal replacement or substitute, smoothies that use fruit and yogurt pack a lot of vitamins and calcium. If you’re too busy to sit down and eat, preparing a quick one for breakfast is a great way to start the day.

2. GO FREE-RANGE AND NATURAL.

If you love chicken, try to see if you can source out the free-range type from your butcher or favorite supermarkets. When eggs or chicken are labeled “free-range,” this means that the birds were raised without being fed chemicals and hormones, so they grew up healthier and without the added complications associated with using artificial feeds.

3. GATHER STEAM.

The most we know of steaming is that it’s perfect for cooking dimsum. But applying this cooking method for chicken or fish is excellent as well; steaming locks in the flavor and natural juices of food without sacrificing its taste. And since all you to cook with is water, it also means that less oil goes into your body.

4. SAUCE UP YOUR LIFE.

If you’re just love tasting the sauces that come with your favorite dish, why don’t you try making your own? Although a wide variety of bottled and pre-packaged sauce mixes is available, a look at the labels will reveal that they’re full of preservatives and salt—not good at all. Try and mix up a simple sauce using ingredients available in your pantry. You never know, your concoction may beat out even a champion chef’s effort! That’s because the only person you're trying to impress with your cooking is yourself, so you can tailor your recipe to your tastes.

5. BE ADVENTUROUS.

Limiting yourself to the offerings of your neighborhood supermarket or grocery is a sure way to tire out your taste buds. Why not go out and see what ingredients and produce are available at the weekend markets that are scattered throughout your part of the city? Better yet, take a few friends on a culinary road trip and see what local delights you can source from nearby provinces. You just might find that previously unavailable ingredient you need to whip up the perfect dish.

6. COOK, DON’T OVERCOOK.

Never overcook your food. You lose nutrients and flavor when food spends too long on the burner. On top of that, overcooked food is harder to digest—in cases where food is cooked on a grill, it can even become a cancer risk.

7. SKIP THE SALT AND USE HERBS.

Salt is a primary culprit for high blood pressure and also contributes to water retention, hastens bone thinning, and can lead to kidney disease. Using too much of it to flavor food is a bad idea. Substitute salt in your recipes for herbs and spices that compliment the flavors of your ingredients.

8. EAT DESSERT.

Nothing complements a great meal better than a scrumptious dessert. But indulging in sugar-rich, high-calorie treats every day is not a good idea. If skipping dessert is not an option for you, you can choose to make it healthier by eating fruit accompanied by low-fat cream. It’s just as delicious, but contains much less fat.

9. EXPERIMENT.

As the old saying goes, “nothing ventured, nothing gained.” If you can’t find a restaurant that can satisfy your cravings, whip up your own culinary masterpieces! There’s a different kind of pleasure to be had from putting together a delicious meal, then sitting down to enjoy it. And since you know exactly what goes into your dishes, portion control and keeping tabs on your diet will be that much easier!

10. LEARN, LIVE, LOVE, COOK!

The best chefs in the world earn their reputations because they are passionate about their craft. They’re artists; they see cooking as a way of expressing what they feel and as a way to appreciate the world they live in. If you employ the same mindset, your may just be on your way to becoming the next culinary superstar!

Is it true that I should only train each body part once a week?

2011-04-01T00:47:00.000-07:00

You should train each body part at least once a week to get some exercise benefits, twice a week if you want to get exercise benefits without the soreness and thrice a week if you want to get results. So no, it is not true that you should only you should only train each body part once a week. However, be careful not to over-exert yourself. Training a body part more than thrice a week should be reserved for sports-specific goals and done with caution to avoid overtraining.

Overtraining is not allowing the body to recover from the stress that exercise puts in it. Overtraining lowers the body's immune system, making you susceptible to disease and increasing the risks for injuries which are counterproductive to improving health.

Add Protein

2011-03-31T05:03:00.000-07:00

Increase your protein intake to rev your metabolism. The body has to work harder to process it because it contains nitrogen, which is metabolically expensive. But eating too much protein can make you feel tired because your body is using its energy to digest.

Generally RDA dietary requirements include 0.4 grams of protein for every pound of body weight. For a 140-pound woman, that's 56g. Adding an extra 30g of protein to your diet, which will make your body work harder and burn more calories. You could add a half-cup of cottage cheese (15g) and 8 ounces of low-fat yogurt (11g), or 8 ounces of skim milk (8g) and 3 ounces of tuna (22g).

Feel Good and Look Good

2011-03-30T00:47:00.000-07:00

Nobody will love yourself, except you. Follow this mantra and stay happy all the time despite the odds that may come your way.

1. SET REALISTIC GOALS.

Practice good health habits like eating well and exercising regularly. Set also short-term goals, but what’s more important is living a long, happy and fulfilling life. To achieve that ultimate goal, plot it out in small, attainable increments.

2. WALK THE TALK.

Day One is always the hardest, but (once you get started) it can be very empowering. But walking the talk isn’t just limited to the physical aspect; it involves emotional well-being too.

3. MAKE YOUR HEALTH A PRIORITY.

Treat a workout as an appointment. If you have work in the morning, then maybe you can work out after lunch. Or if it’s possible to move a work appointment to the afternoon, then work out in the morning. If you can schedule physical activity and healthy eating, schedule it.

4. DO WHAT WORKS FOR YOU.

Try different things to see what workout routine and meal plan will work best to help you achieve your goals. There are lots of gyms and professional trainers offering weight training with free weights and kettlebells, running, and plyo-metrics. Also read up on nutrition and encourages others to educate themselves too.

5. GO EASY ON YOURSELF.

Allows yourself some “cheat meals” two or three times a week so you we will not over indulge.

Drinking Water Before A Meal Helps You Lose Weight

2011-03-29T02:10:00.000-07:00

The water you drink before or during a meal won't keep you from overeating, and it won't flush out faster from the body.

Water doesn't bind to the food, so it empties out of the gut really quickly. You can pad your meals to help cut calories. When water is contained in food like vegetables, it travels through the stomach and into the intestines along with the rest of the meal, making you feel full without adding to the meal's calorie count.

If you drink water, you will only satisfy thirst mechanisms, whereas foods that contain a lot of water satiate hunger and hydrate you as well. Choosing broth-based soups like chicken noodle or especially juicy fruits and vegetables like watermelon, peaches, cucumbers, and tomatoes is an easy way to fill up on water.

Buying Foods With Quality Carbs

2011-03-24T02:10:00.001-07:00

When you pick up a product, be sure to first check out the Nutrition Facts panel. This will show you the total amount of carbohydrates and how much of that total comes from fiber (and/or sugar).

The higher the fiber in a product the better it is (refined-flour products often have very little).

Then look at the ingredients list to see where the fiber is coming from. The first ingredient should have the word “whole” (and ideally 100% whole) in front of a specific grain (like whole wheat and whole oats) or should list a lesser-known (but still whole) grain, like brown rice, bulgur, kamut, millet, or quinoa.

Finally, for the healthiest choices, look for whole-grain breads that contain no trans fats and at least 3g of dietary fiber per slice.

Ways to Cut Fat in Cooking

2011-03-23T00:17:00.000-07:00

Losing weight doesn't mean losing flavor in your food. It's all a matter of tweaking your favorite recipes a little. Here, we’ve got tips on how to slash fat and calories from your dishes without cutting flavor:

1. The long and shortening of it. Here are ways to cut the oil while frying and sautéing:

• Invest in a non-stick pan, so you can use little to no fat.

• Instead of sautéing and stir-frying in oil, use broth instead. It boosts the flavor while
cutting down the fat.

• Choose canola or olive oil instead of vegetable oil or butter.

• Make it a habit to measure oil before cooking instead of pouring it straight from the
bottle. This way, you can control the amount you use, and save, too!

2. Chill! Chill soups and stews in the refrigerator before serving, then skim the fat that rises to the top. Reheat and serve once the grease is removed.

3. Pass on the salt. To enhance flavor, opt for herbs, pepper, low salt or salt-free seasonings, like low-sodium soy sauce. It’s also a good idea to skip processed foods such as canned goods and cold cuts as those are loaded with salt and preservatives.

4. Show some steam spirit! If you’re really into calorie-counting and losing weight,
steaming will do wonders. It preserves your food’s vitamins and nutrients better than other cooking techniques. The best candidates for steaming are fish and vegetables. Don’t have a steamer? Use a rice cooker or pop your food in a microwave, using a covered dish.

5. Be grill-minded. Grilling and broiling use a direct heat source, making food not just smoky and flavorful, but cook quickly, too.

6. Take it easy, cheesy! Avoid soft and cream cheeses as they are high in fat. Try lower-fat cheeses like Edam (quezo de bola), Gouda, and cottage cheese on your sandwiches and pasta instead.

7. Take it off! When cooking meats, go for leaner cuts and trim off visible fat before cooking. And for poultry meats, peel off the skin before cooking because the skin is high in fat and cholesterol, too.

8. Never stay hungry. Ironically, eating small meals more often actually helps you lose weight. Make sure you grab something to eat whenever you feel hunger pangs. But make sure you munch on protein-rich snacks like yogurt, a tuna sandwich, chicken breast as protein helps you feel full longer than carbs.

9. Break the fast! Breakfast isn't called the most important meal of the day for nothing. Eating a healthy meal in the morning fuels your body for the day ahead, jumpstarts your metabolism, and makes you eat less throughout the day.

10. Forget take out! Avoiding fast food doesn't just cut calories but saves money, time, and your health. Fast-food takes at least 30 minutes, while making a sandwich at home takes just five minutes. There's no greater satisfaction or pride like your own creation.

The moral of the story is there is no secret to losing weight but diet and exercise. With a little creativity and fun, calorie-cutting should be fun. Happy fat-free eating!