Eat Apples and Pears to Prevent Strokes

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!

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

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

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

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?

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

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