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."
Wednesday, 29 June 2011
Monday, 27 June 2011
Why Stretch?
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.
Saturday, 25 June 2011
What Exercises Can I Do at My Desk To Ease Back Pain
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.
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.
Wednesday, 22 June 2011
What You Should Know about Taking Vitamins and Food Supplements
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.
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.
Monday, 20 June 2011
Watch What You Eat: 5 Food Culprits You Should Be Wary Of
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.
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.
Thursday, 16 June 2011
Is Soy Good For You?
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.
Tuesday, 14 June 2011
Is Grilling The Healthiest Way of Cooking?
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.
Saturday, 11 June 2011
Elastic Fantastic
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.
Wednesday, 8 June 2011
Watch What You Eat: 5 Food Culprits You Should Be Wary Of
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.
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.
Monday, 6 June 2011
Hooked On Coffee??
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
Friday, 3 June 2011
Power Burst - or Bust
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.
Wednesday, 1 June 2011
Train Trouble Spots First
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.
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